mindplunge

Without realizing it I became a ‘One Hour Runner’. For a long time I was just running 5K’s a few times a week. Lately I’m extending my runs and last week I ran my first 10K. It wasn’t planned but somehow on my regular run I decided to take a left instead of a right… and I kept on running. I ran towards the Lake, turned around and headed back home. When I finally stopped workout on my iPod I clocked 10K with a time of 01:03:24 hours. Wow… I just ran over 1 hour!

When I started running in May ‘08 my goal was running a 5K in 30 minutes. One year later I’m running 10K in an hour! I’m feeling (physically and mentally) so much better than last year. My next goal is the San Jose 1/2 Marathon and I’m convinced I can do this! Wanne start running as well? Here some links to get you off the couch:

• C25K Program
• OHR Program

My advise is to start slow! You don’t have to run fast!

Popularity: 1% [?]

I’m raising the bar on my running regime. I’ve set a pretty high goal and this goal is approaching relatively fast! I intend to run the Rock ‘n Roll Half Marathon in San Jose CA. The run will be on October 4th so less than 4 months… More about this ambitious plan in my next post. For now just a talk about running in general.

As you might know I started the C25K (Couch to 5K) last year. Basically a program to get you running a 5K within 12 weeks. Since I’ve completed the program I’ve been running 5K on a regular basis. I’m extending these runs lately and for the past two weeks I’m running 8K (Kilometers) almost daily. You can find my full schedule at twiike, runner+ and the Nike+ running websites.

The challenges on the Runner+ website are a great motivator as you try to outrun your fellow runners. It’s quite competitive but I must say that the running community, although always on the run (pun intended), is a pretty relaxed. You know what I’m talking about once you become a runner.

My favorite time to run are the early mornings. No traffic, cool breeze and it is just stunning to see the sun come up. I’m privileged to run in California. Not only for the weather but the views are amazing. I run through walnut orchards towards a dormant volcano (Mt Konocti) and passing some vineyards. Yes, I’m blessed.

So yeah… 4 months to go. San Jose, here I come!

Popularity: 3% [?]

9 days into 2009 and we all started with a ‘clean’ slate. Work is overwhelming so no much time to post something here. All my clients have the same feeling of a clean slate so work is pouring in. That’s a good thing considering the state of the economy.

A few months ago I started my personal branding at richardlemon.com! Finally I was able to snatch the domain after several years and it’s up and running now! I you are interested in SEO and Web Industry talk I can recommend to subscribe to my feed. You can also follow me on twitter @richardlemon.

Personal stuff I will keep on posting here at Mindplunge so this blog will be alive as well. I’m kinda late but: HAPPY NEW YEAR!

Popularity: 1% [?]

I wasn’t kidding when I told you the Nike+ training program was ambitious. Yesterday I had a 5 mile (8.05 Km) run planned and since 3 mile was the furthest distance I ever ran you can imagine I wasn’t looking forward for this. I wasn’t even sure if I was capable of running this distance. On top of it all it was pouring down yesterday morning… great.

But I came prepared. Recently I purchased the New Balance NBx Control Tights, some Nike Dry-Fit long sleeve shirt and of course my new Brooks running shoes. I had Aleisha drop me off 4 miles from home on the other end of the creek. Although the rain was puring down for the first 15 minutes of the run I felt pretty warm. There was hardly any wind and temperature wise it felt like low 60’s.

My run was close to perfect! I was afraid of mile 4 but I had enough energy left to finish the last mile. I felt a blister coming up but it wasn’t significant enough to stop running. Once again I had enough power at the end to perform a little sprint! I’m pretty happy with the result of my first 5 mile!

Some numbers:

Distance: 5.06 mi
Time: 54′05″
Pace: 10′41″/mi

Popularity: 1% [?]

Today marks my 5 year anniversary in the USA. I moved from the lowlands back in 2003 to the ‘New World’. Not a single regret… yet. I hope the Americans are smart enough coming Tuesday and don’t screw it up like they did the previous elections. We’ll see.

I guess to celebrate my 5th year I’ll be running my first 5 miler tomorrow. Kinda scary since I never ran this far. 3 miles is my current distance so 5 miles (a little over 8 Kilometers) is a hugh leap forward. I’m prepared tho! On top of it all it looks like this is going to be a wet run as well. Rain has been predicted all weekend long…

Popularity: 10% [?]

Yesterday I started my new running program based on a 10K run from Nike+. It will prepare me for a 10K run within 12 weeks. It’s a pretty ambitious program but I’m pretty confident I can do this. Just as the C25K program I need an extra motivator to keep me running. A program will just do that.

I’m finally injury free and last week felt great to be out running again. It actually was so good I decided to jump to the 10K program. another reason not to give up running now is the drop in weight loss. This morning I was pleased to see that my weight dropped to 193.2 lbs (87.6 Kg). When I started running my weight was 211 lbs (95.7 Kg) so a significant weight loss!

My new running shoes are a bast as well. So much better. It feels like I’m less tired especially the last few miles of a run. We’re pretty fortunate when it comes to the weather here in California but the winter season is coming up and we have some rain predicted for the next few weeks. I’m considering a treadmill for a while now and I might purchase one pretty soon. Not sure if I can handle running in the rain. I guess I’m just like my dog who can’t stand rain!

For those interested in the program: my 10K running program

Popularity: 1% [?]

Yesterday I purchased a new pair of running shoes: Brooks Dydad 5. I felt my Nike shoes were causing me some injuries due to the lack of a proper fit. The sales people at Sports Authority are clueless when it comes to …everything! A bunch of college kids with no training or experience what’s so ever.

Fleet Feet Santa Rosa on the the other hand was a total different experience. Since this is a running specialty store they know what they are talking about. They have a passion for running and it shows. Part of their fitting process is called the Fitlosophy™.

It’s a seven step fitting process/procedure:

• Step One: Explanation of the Personal F.I.T. Process
• Step Two: Getting to Know You
• Step Three: Measurement
• Step Four: Gait Analysis
• Step Five: Fitting and Recommendations
• Step Six: The Decision
• Step Seven: Ready to Go

I couldn’t be more happier with the result! Finally a shoe that fits and hopefully decreases the possibility of injuries.

Brooks Dydad 5

Running shoe built for the neutral to under-pronator who requires enhanced cushioning (and who has wide feet).

This shoe features a neutral base with generous width and volume that can accommodate orthotics. What that means is, if you have a flat foot but you don’t overpronate, you have finally found your shoe!

Moisture-Managing upper is constructed with Element™ technology which protects you from weather conditions via its superior microfiber construction while offering a lightweight and breathable feel that is both comfortable and durable.

Upper is enhanced with synthetic overlay materials and an internal support saddle.

Ultimate Sockliner promotes a comfortable feel to complement the breathability of the upper’s air mesh.

HydroFlow® technology enhances midsole cushioning and shock absorption with the added placement of dynamic gooey fluid units in the heel and forefoot.

Full-length innovative MoGo midsole compound provides a soft yet stable cushy feel that offers increased cushioning and energy return.

Full-length durable S-257™ Cushsole offers a flexible cushioned ride while saving you energy.

Engineered Cush Pod Configuration enables the midsole and outsole to set the foot up in an efficient and balanced position offering maximum cushioning and flexibility from heel strike through toe-off.

Blown rubber forefoot maximizes durability.

Dual stability Arch Pod supports the midfoot.

Longer-lasting HPR Plus™ outsole that features a highly durable and abrasion-resistant rubber.

11.00 oz.

Popularity: 7% [?]

I think the above picture says it all. I FINISHED the C25K! My initial plan was to run yesterday but with temperatures in the mid 90’s (32C) I didn’t feel comfortable running in this condition.

Today was a different story. Temperature dropped to 78 (25C) with some cloud cover. Perfect to end my program! I ran my usual route along the creek and I told myself to start slow. Hitting the 1K spot I was running a 09′38″/mi race. Way too fast! My normal pace would be 10′00/mi and I tried to slow down. After the 1K I zoned out and didn’t bother checking my split times until I hit halfway point. I still was on a 09′38″/mi schedule!

I felt so confident and strong that I decided not to check the time anymore but instead trying to focus on the 5K. My last 500 meters were the most difficult ones and once my iPod told me I finished the 5K Lance Armstrong congratulated me (not in person, duh… but it’s build into the iPod nano) with a new PR for the 5K: 29′58″!

I shouldn’t be focused in speed so much since I’m still a novice runner. Gary of ‘hitting the wall’ has an excellent post about it: The No-Need for Speed. I will remember this next time but I guess my adrenaline got the upper hand…

So what’s next? First of all I’m proud of myself finishing something. I’m pretty impulsive when it comes to new fads but I know running will be a keeper. Tomorrow I will sign up for my first race (scary!) and I intend to run at least 3 X week, preferable 5K. I will continue this until the end of 2008 and as a pre-resolution for 2009 I will start the OHR program beginning of January.

I also want to thank the readers of this blog and giving me positive feedback. Especially Daisy, thanks for the many inspirational and motivating comments! I’ll be virtually running your graduation day (tomorrow?) with you! You can do it!

Enough talk! I’m sure I will dedicate lots and lots more posts to running and give you updates as a runner!

Keep on running!

Popularity: 4% [?]

On Saturday I tried to run but I still felt a little pinch in my calf muscle and decided to take a 12 mile bike ride instead. Sunday I had the urge to run but as soon as I hit the pavement I felt that little pesky pinch again.

This morning I felt great and throughout the day I didn’t feel any pain or aches. I still was undecided if I should run since on sunday I felt some pain. what the heck… Just go for it. If it doesn’t work out I’ll take another resting day.

when I arrived at the trail I simply felt great. I did a good amount of stretching and a decent warm-up. My calf muscle was cooperating and was well. Since I was so motivated to finally run again after a 5 day drought and a minor injury it kinda got it my head to run a 5K instead of the 30 minute run or 3 miles (4.83 K). why not go al the way and see were it ends?

I have to say that this was my best run so far! everything was just in sync. No pain, no aches, just me running at a steady pace. I started slow just to avoid another injury but after 1K I knew this was going to be a good run… and it was.

5K in 31″30′. I wasn’t fixated on the time, I only wanted to run a 5K. The time would be nice as a benchmark but halfway through my run I knew I was going fast (relatively ). My last 400 meters I increased the pace a little bit since I had plenty left!

So basically I reached my goal of running a 5K. Why on day 2 of week 9? I just needed a confidence builder for my graduation day. I felt so good this afternoon that I couldn’t pass the opportunity to run a 5K. Does this mean I finished the C25K? No! I still need to run W9D3. I owe it to myself to finally finish something. I didn’t start the C25K and not run the last day of it. That would be stupid…

So 1 more day to go and I already feel kinda sad for leaving the program. No more C25K after graduation day…

Popularity: 4% [?]

Sunday was an attempt to run W9D1. Nothing more and nothing less… On Saturday I decided to do some X-training. John N. invited me to play some tennis since he was in the neighborhood. Note: I played tennis once at age 14…

we played tennis for 2 and a half hours! I didn’t realize we played this much but on Sunday my body was aching. So many new muscles were activated I barely could walk… Still I decided to go on a run, hoping it would be okay but my body stopped me at mile 2.5

I still finished the 3 miles but the last half mile I had to walk. Just couldn’t do it. Once again a sign your body needs some rest to recuperate from an intense workout. So I’m counting last Sunday as a dress rehearsal for Week 9 which I probably will start on Tuesday.

Popularity: 1% [?]