Friday, June 29, 2012

Increase



Saturday
Nice run from home to the Oakwood Valley trail. I ran once the Oakwood Valley loop and headed up to Alta trail and came down Old Springs and back home. My feet were very sore. I could feel every bone as I would touch the ground. My longest run in awhile. Hope to increase my mileage this week.
Total run time: 1 hour, and 36 minutes.

Sunday
The usual bike path route, out and back. I was feeling very tired and decided to back off on the intensity of my run.

Monday
Good run. I started slow and gradually increased the pace. Same route as yesterday. Total run time: 31 minutes and 13 seconds.

Tuesday
Hilly course. From Oakwood Valley up to Alta then Milwook and down Old Springs to finish by the start. I hammered the down hill section. Total run time: 44 minutes and 4 seconds.

Wednesday
Short tempo run. I ran late in the day. The temperate was around 85 F during the day. Good pace(9:15; 9:02; 5:36; 5:36) Same course as Monday. Total run time: 29 minutes and 33 seconds.

Thursday
Easy run on the Oakwood Valley trail. Left foot is sore. I ran three times the Oakwood loop.(10:30; 9:40; 9:30) I decided to back off because of the heat and windy conditions.

Friday
Easy run around the soccer fields. Six times a short loop. After I finished my run I did a few pull ups and push ups. Warm weather.

Imagery XXXVI

 




Saturday, June 23, 2012

Sounds

A good week. I ran six days with a day off and some cross training. Plantar fasciitis was a problem. Weight lifting is not a good thing to do when you have plantar fasciitis. It just makes things worse.
I had to scratch the last two races of the season because of the bike accident and allergic reaction that I had. It has been a terrible year for allergies.



Saturday
I ran from home to the bike path, out and back with a loop around the soccer fields, and headed back home. Hot weather. Total run time: 59 minutes and 30 seconds.

Sunday
From home to the Oakwood Valley trail. I ran once the loop and headed back home. Total run time: 53 minutes and 5 seconds.

Monday
Three times the Oakwood Valley trail loop(10:15; 9:32; 9:32. I started slow and gradually increased the pace. I added a few minutes on the paved road back to the laundry mat area. No itching. Plantar fasciitis is getting very painful in the left foot. Total run time: 35 minutes and 27 seconds.

Tuesday
Back to the Ten Valley area. I started my run by the Oakwood Valley trail Gate and ran up the Alta trail. From Alta to Milwook and down Old Springs to the parking lot and back to the Oakwood Valley trail. Nice hilly loop. Tight quads. Total run time: 45 minutes. Upper body weights.

Wednesday
The usual bike path route. Hot and windy day. I ran over three miles and decided to do some pick ups very easy. My quads were a little sore from the hilly run that I did yesterday. Total run time: 30 minutes and 30 seconds.

Thursday
Very tired. Day off. Light weight lifting.

Friday
Good run. I ran three times the Oakwood Valley loop and back to the bike path. Tired legs. Plantar fasciitis did not bother me. Total run time: 51 minutes and 30 seconds.

Friday, June 15, 2012

Imagery XXXVI




Itch


Saturday
From home to the bike path and then to the Oakwood Valley trail. I ran once the OWV trail loop and headed back home. Tired legs. Hot weather. Upper body weights. Total run time: 1  hour, seven minutes and 13 seconds.

Sunday
Day off. Very hot weather.

Monday
Easy run on the bike path, out and back with a loop around the soccer fields. Hot weather.  Total run time: 40 minutes and 52 seconds.

Tuesday
Very warm weather. Well, if five stitches were not enough to make my life miserable, I got some type of allergy reaction. Not sure to what. It looks like heat rash and started last Saturday with a small rash and spreaded all over my body. I guessing it is poison oak. It is starting to itch badly.  Anyway I ran from home to the bike path out to the bike shop and back home. Total run time: 41 minutes and 15 seconds.

Wednesday
Hot day. My allergic reactions are not getting better. I decided to take another day off until I get better.

Thursday
Easy run on the bike path, out and back. Another hot day. I was sweating heavily. It seems like that the heat makes my allergic reaction worse.

Friday
Another day off. I worked until later. The weather is very hot, close to 100 F.  The allergic itching seems to be getting better.

Imagery XXXV




Tuesday, June 12, 2012

SUPERFUEL: Thorium


In this groundbreaking account of an energy revolution in the making, Martin introduces us to thorium, a radioactive element and alternative nuclear fuel that is far safer, cleaner, and more abundant than its more volatile sister, uranium. As we grapple with the consequences of nuclear energy disasters such as last spring's meltdown at Fukushima and the proliferation of atomic weapons, not to mention our problematic dependence on Middle Eastern oil, thorium is reemerging as an overlooked energy source. Martin thoroughly articulates the world's past and present development of thorium as an energy source, and he details its benefits as an element that can wean us off our fossil-fuel addiction while averting the risk of a nuclear meltdown.

"Richard Martin tells a story that needs to be understood for our future energy supplies rely upon hard choices. Martin makes at least one of those difficult decisions ever so much easier by educating us on our troubled history and experience with nuclear energy, and even more importantly for the future development of this essential source of 21st century clean energy. This is the type of book that can make a difference!" --John Hofmeister, author of Why We Hate the Oil Companies

"Bringing back to light a long-lost technology that should never have been lost, this fascinating, important biography of thorium also brings us a commodity that's rare in discussions of energy and climate change: hope. "-- Chris Anderson, editor in chief of Wired

"Thorium is the younger sister to uranium, less volatile, slower to self-consume, and as many have contended without success, much better suited as a source of nuclear power than uranium. Superfuel by award-winning science writer Richard Martin tells the Cinderella story of thorium in a fast-paced, insider's account. This short, well-written book is a must read for those interested in understanding thorium's past and its potential to be a clean, renewable energy source for the future."-- Cynthia Kelly, President Atomic Heritage Foundation

Sunday, June 10, 2012

Imagery XXXIV




Bulk


This is what happens when you start to lift weights and have to back off on the running. I start to gain too much muscles. It really slows you down. I have done only a few sessions of light weights this past week. I have a tendency to get muscle very quick without any special diet or drugs.

Saturday, June 9, 2012

In...

This was not the mileage week that I was expecting but at least I was able to run. The change in the weather with allergies made my life miserable. I had a runny nose in every run that I did this week.


Saturday
Easy short run on the Oakwood Valley trail. I ran three times the loop(10:25;10:17;9:22). Very windy. Upper body weights. Total run time: 29 minutes and 40 seconds.

Sunday
I ran from home to the bike path, out and back and stopped by the local track to do a short speed session that consisted of 4 x 200 in :33 w/ 200 jog R. My legs felt good. Hot weather. Total run time: 63 minutes and 33 seconds.

Monday
Rainy day. I had a long working day. No run.

Tuesday
I ran after work. I was feeling tired right before my run but I was able to have a decent run. Short tempo run of 2.88 miles in 16:58(8:29; 8:29) on the bike path, out and back. I finished with a few fast strides. Total run time: 30 minutes and 17 seconds.

Wednesday
Easy run on the bike path, out and back. I was not feeling well, not timing my meals properly. Total run time: 32 minutes for the 4.7 miles. Upper body weights.

Thursday
Back to the Oakwood Valley trail. I ran the loop four times(10:17; 9:37; 9:18; 9:12). My legs felt good. Plantar fasciitis is bothering me. Upper body weights.

Friday
Very short and easy run just to loose up my legs. I stopped to do a few pull ups. My legs were trashed.

Friday, June 1, 2012

Stitches

This was a very short week. I am trying to recover from my bike accident. My legs need some rest. Hope to increase my mileage soon. I decided to scratch my plans to run the Triple Crown races because of how the first race turned out. The motivation is not there anymore.



Saturday
Easy run around the soccer fields. For loop of 7:30 I would do a few pull ups. I started with 5 and built to eight. My goal was ten but my arms could not handle the effort. It went like this 7:20 loop; 5-6-7-8-8-5 pull ups. My pull ups are done very slow and with my arms and legs fulled stretched, military style without cheating. Total run time: 56 minutes and 41 seconds.


Sunday
I ran on the my local track, five plus miles on lane three in 34 minutes. My legs were feeling very tired. I finished with a 67 seconds 400 meters.

Monday
Day off.

Tuesday
Easy on the Overhill trail. I did a long loop including a few steep hills. My legs felt really good. Total run time: 30 minutes and 30 seconds.

Wednesday
Another easy run on the bike path. I ran 1.44 miles in 8:05 to see how my legs were feeling. Very windy. I was feeling a little heavy and tired. Total run time: 31 minutes and 8 seconds.

Thursday
Warm weather. I ran the usual bike path route, out and back. My legs felt really good. Windy, but with a cool breezy. Total run time: 30 minutes and 17 seconds for the 4.7 miles. Upper body weights. Stitches came out.

Friday
Another short run. Hot weather. I did 10 x short hill (30 seconds) with under 60 secs jog down. My legs felt good. Total run time: 33 minutes. Upper body weights.