Growing-up’s BodyBlog

Well, on Monday evening they run of participations, they said to come back on Tuesday, same story, Wednesday… same story, on Thursday I told my office I will be going first to the Runners store before and… all sold   Usually they run out of 10 km first and there are always 22 km left for the run; not this time, every one that is going to run Tamarindo took this one as training camp.

Well it started at 8:10 nice weather, 22C (71,6F) first lap felt full of energy, with a speed of 5:23 min/km - 10.5 km in 00:56" I’m walking on water.  Nice, starting second lap, kept my pace this time I’m on fire, to take on the flats of the course, holding my pace down to relax after the climb of Intel, first group of people is catching on me, meaning I’m slowing down.  Finished in 02:10".

How I felt?
For one thing, my speed is catching up nice, but I have to do more hill training.  Shoulders and back hold fine for the whole run, def. more and more I’m convinced that people should do some kind of cross training for long distance running.
I use a sweek mixture of 1 Gatorade (sorry people of Powerade) with 1 bag of serum (powder) and 1 bag of PowerBar Gel / refuel; Step 2.
What else?   Not much, just happy to be alive and well.

Have not, could not, go for the last two weeks, and have not run for the last week once.
What has happened?  The evil tooth extraction!  this is what happens when they do all things wrong since the begening the tooth in this case the molar starts to suffer until there is nothing left to do.  I these days that is a terrible sin.

Today I will be there, lifting light just to recover a little of weights air.  In preparation for the http://www.run.com/showroute.asp?map=932445 Reto Powerade.

Today we were bless with a great day for running, starting at 8:30 sharp the day was overcast, with very little wind to the west, and a temperature of only 22C / 71,6F.  Total distance was 11.8 km / 7,33 miles.

I was able to finish it in: 00:54:20" achieving a pace of 4:36 min/km.

Tight spots were the usual suspects climbing to the Alto de las Palomas.  I’m very happy with the results:

830 kCal, 15% Fat,

Heart Rate Max: 180 bpm / 102% climbing the Alto de las Palomas, Average Heart Rate: 167 bpm / 94%.

Wish you peace, I just took a power nap, I feel pretty happy.

Yes tomorrow I will get my participation for the Clasica Santanena (Santa Ana, Calssic race) 23 years of being organized and raced, one of my first races when I was in School, and still love it.  Now that I live there in Santa Ana, it has more meaning.  It is fast race but like all races in Costa Rica, you have a lot of hill work to do, up hill, down hill it has it all.

See you at the finish line.  Enjoy.

For all my American Friends, happy 4th of July.
Train well burn all those extra calories of the celebration, and drive home safe.

This coming Sunday we will be running the "Reto Musmanni" just another 10 km run, with the characteristic that it has a climb of almost 3.7 km, starting Musmanni Pavas 200 metres east from the American Embassy making circuit in Panadería (bakery) Musmanni Escazu and returning to the the starting point, climbing another 2.7 km.  What goes around comes around.  I’m not afraid of the climbs but the fact that what goes up, must come down!  Thinking about the strategy, I will hold my taper and hold a step of 5 min /km.

This is going to be a lot of fun.

This year I got my clean bill of health specially my knee is now rehabilitated to run.  I started early in Dec. 08 and I have felt again the power of long distance running.
My GF. called me early this week (Tuesday) and told me she will like to run the UNED sin límites (UNED Unlimited) road race 11.5 km.
I asked her if she has been training since every time I told her that I’m going to her place to go out training she kindly says that she is doing something else.

Well I told her that since I don’t know how she is (what is her current state shape) I told her that I will help her through the race as a recreational run, she agreed, yesturday she called me saying that she will like to finish the run in a better possition than 01:20:00 which is aprox what I think we might end it.  Oh well, she is opening a nice challenge, I will let you know how it ended.

Finish running today for: 1:33:38, in the end1339 kcal were burned, with only 45% fat use, kind of low since I was running fast, Max HR 173 (98%) Avg HR 156 (88%). 15.7 km total distance.
Tried to repeat today the sensiD Challenge with no stops, but push-ups and crunches are out of my range of none stop type of work-out, so opt for posting how I finish it last Thursday in the last of the year’s karate class.

Should I try this tomorrow with the only objective to keep active and wait for Monday to arrive?  One good thing about using your own body weight is that that you have a challenge like it is running.

Tomorrow I’m planning to go out running but at a very slow pace, thinking about carrying hand weights 2.3kg (5") warp in both forearms and practice more arm movement, and run for only 7 km with them not to overburn today’s run.

I don’t know  if I’m suppose to do it all the challenge none stop, or do it by stations!  That is the nice thing about working out at home, I think it really does not matter, what matter is finish the number of reps suggested, doing some or a variation of the movements.  I think in the end I might try any of the other work-outs and go out running.

Happy Thanksgiving day for all of my American Friends of Bodybuilding.com; may this day help us remember why we are here.  May the Lord bless your families, work, and life, may the next year be full of challenges and chances to bring the best out of you.
-Frank

for almost three weeks now I have been feeling badly sick.  A cold that does not behaves like a regular cold, the virus just does not want to leave my organism talked to the doctor today and she told me, get use to it, because it is not leaving your system any time soon.  Oh well, the price for living in a tropical region.

While checking the news, one capture my attention it is very sad indeed:

In the New York Post

TEEN VALET KILLED IN B’KLYN GEAR-SHIFT TRAGEDY

A College of Staten Island freshman and part-time valet at a Brooklyn oyster bar was crushed to death Saturday by a minivan he was parking, witnesses and police said.

Mousa Aljahmi, 17, had just driven the 2007 Dodge Caravan to 83rd Street to switch it with a vehicle belonging to diners leaving The Pearl Room in Bay Ridge at about 10:15 p.m., the sources said.

So as not to block traffic, Aljahmi pulled up near a parked Nissan Pathfinder, then jumped out to move another vehicle.

But he had accidentally left the gear in reverse instead of park, and as the minivan began moving backward, he tried to jump in it to keep it from hitting the Pathfinder.

The ex-Fort Hamilton HS track star was wedged between the vehicles and smashed as the minivan slowly backed into the SUV, the sources said. Taken to Lutheran Medical Center with severe head and neck injuries, he was pronounced dead a short time later.

"We are all in shock," cousin Abdul Aljahmi said yesterday. "His parents can’t even talk; they’re just in tears." He added that Mousa, a budding bodybuilder, was born in Yemen but brought to Brooklyn as a baby. Mourners filing in and out of the family’s Third Avenue home in Bay Ridge tried in particular to comfort his three younger brothers.