2010, My year to smash all of my PR's

Yeah! I am happy for you that you were able to run with little pain. I hope it continues to feel good while running. Great workout goals for the year.

Thanks Michelle! I'm going to run 6-10 miles tomorrow and see how my legs/knee feel. I'm glad that the injury wasn't too serious.

Nice job!!!

I am so happy to hear that your knee is behaving better. AND ... I LOVE your 2010 goals! You are diehard. :)

Hope you are enjoying the New Year. :)

Thanks Teena! I just noticed your new blog =) I'm glad my knee is feeling better and that you are feeling better as well. Here is a great start of a new year for both of us =)

Awesome!

SOOO Happy that things are looking good for ya! STAY HEALTHY!!! NICE 7 miler!!!

Great news. Just stay intune with your body to make sure your OK for your upcomming race.

You must be getting buff!!! :)

haha, maybe a lil bit but I'm actually trying to get leaner and drop down to 135.

Drop down to 135?!?! Are you kidding me? For me to drop down that much I would have to drop 1/3 of me.:) Ok maybe not a third but close to it.

Haha, Huan I only weigh around 145-147 right now. I'm not tall, only 5'6 - 5'7.

sounds a good runner weigh to Me Vinh, but dont lose it too quick you will lose too much muscle strength. great going again :)

Thanks Sam! I plan to lose it over a few months. I haven't been under 140 in a while....I wonder how I'm going to look (hopefully not too skinny)

Nice work! I am glad the knee is behaving, keep it that way! Why oh why do our bodies fall apart like this? Can't they just cooperate????

NICE run!!! Here's to 100% pain free run soon!

Nice job!!!

Here's to less and less and less pain.

Hope your pain gets easier, I never seem to be running pain free LOL

Good run, I hope your pain is gone soon.

Great pace for 9 Vinh!

Smart plan. I would avoid the 11 miler though. Your endurance is strong. If anything, shorten up the runs and add some light tempo to them. If you do run the 11 miler just take it easy and slow and pay attention to your body. Good luck!

Good advice Lyman. Only thing I'm worried about is getting in the mileage for the full marathon. I don't want to hit the wall at 20.

Sounds like me too. I have got to work on my endurance too. Is this half one of your goal races or just one that you wanting to do??

Is Riverfront Half your tune up race? If so, it's smart to go into it with fresh legs. You still have time to build up for a few 20 milers before Myrtle Beach. Rest days are just as important as any training runs.

Huan - This half is suppose to be a goal race for a PR, not sure how big of a PR it will be now due to my injury. Hopefully I can still smash my old one.

Smooth - Yea, the plan was to use this half as a tune up race for my marathon. I was planning on doing a 19 miler and a 21 miler before the race. I'll definitely make sure I taper too.

VERY NICE!!!

How did everything feel?

Is 7:30 your half marathon race pace? VERY NICELY done! How are the legs feeling?

Teena - There was a lil pain in my knee when I started running @ 7:30 pace but it was pretty much gone after a mile into it. The run felt okay, 7:30 didn't feel too fast, but I thought it could have felt a little easier. Maybe I lost some speed during my injury.

Smooth - Originally I was shooting for 7:15 - 7:30 pace before my injury. I'm not sure what my pace will be now, hopefully at least 7:30-7:45. Should I just concentrate on speed till my half?

You can safely run speedwork 4 days out from your race. During your taper week it's good to do some strides to keep things sharp.

If 7:30 didn't feel too fast I think you are in great shape!!!!

What half are you running?

Smooth - Thanks, I'll be sure to do that.

Teena - It's the Riverfront Half Marathon in Charleston. It's kind of in a ghetto area in town haha, but at least it's close to me.

Boy I'm glad the tempo didn't aggravate the knee. I would hate to take the blame for that.

From what I understand, keeping the runs shorter and quicker will keep your speed level up and will not negatively impact your endurance. Did that make sense?

Lyman - I totally understand the concept, just wondering how far it will take me endurance wise for the marathon. I'm not too worried about the half. I plan on running a 19 and 21 miler before the full. My other runs would probably be in between 6 and 15.

Vinh - If you are going to get a 19 and 21 miler prior to the marathon you will do great. If your knee is 100% or very close after the half marathon you should stick to your plan. I honestly would not run further than 8-10 miles on my other runs. As Smooth mentioned, you just need to add some speed work and strides to keep things sharp. You want to make sure you are running on fresh legs for the marathon. Recovery plays a big part in preparing for a marathon.

Good tempo run. I am impressed that a 7:30 mile didn't feel too fast. Good luck with your speed work and your workouts before the half!

You're listening to Lyman? He's certified crazy! JK.

Bet you felt amazing after and during that Tempo...I always do...Good Job Vinh! BTW, you look..awesome hardcore in that UA gear! HEY my eyes do not lie....I see I'm on your fav Blog list! WooHoo..you made my day...You are SO on mine now! :D

Missy - definitely felt good to increase the pace finally. I've been reluctant to do so cuz of my knee. Hey you've been on my fav blog list since your first post =P glad to see I'm on your list, I feel special haha.

Just remember who's on the top of Vinh's list.

Burt...I refuse to gasp in disbelief, but I see how things are with you now...You PUT Vinh on the bottom of your list! O.o

Vinh...wow, shows how good of a bloggin friend I am..I don't know what is up with your knee! I DO know how to read..I will go and find out! :D

OOOH I wan't to make a "Missy's Power Songs" BOX like U Vinh..Maybe Burt can teach me how to do that too...But then again, I don't want to scare This Sweet Runner crowd With my Musical Tastes! Like what I'm listening to now..I guarantee no one here wants to hear! Lol

Felt a little easy? Man, you are a running freak!!!!

AWESOME mile repeats! Check out those 7:03 splits! NICE all around workouts afterwards. You're on track for Riverfront. Keep up the good work!

Incredible workouts!!!

Nicely done! :)

Nice mile repeats Vin, keep up the good work :)

Kelli - Thanks but I think we are all freaks with the workouts that we do!

Smooth - Thanks, hopefully I'm on track. I was shooting for sub 1:40 but not sure if I'll hit that goal. I'll definitely give it a shot though.

Teena - Thanks, just trying to be like you.

Sam - Thanks! I'll try to make you proud.

Yes, but you are freaky fast!

Haven't heard of that trail run. But sounds fun. I have a race in Aug up in Park City. What part of Utah are you coming to visit? I might have to throw in a trail run too.:)

Huan, I'll be in the West Valley/Salt Lake area. I'm just not sure when exactly I'll come visit, sometime in the summer though. I have yet to do a trail run but from what I've heard, it's awesome. How was the weekend?

Great 12 mile run. I hope the icing helps your knee and that your ready for this Saturday. A 40 mile trail race sounds like a big goal. I am sure you could do it, if you got in the proper training.

Hey!!! I didn't ask to be called out. Quite honestly your setting the bar a little low when you are comparing times. But if you want the challenge, I did a 7 mile tempo run with an average pace of 6:05. No, not really...just want to psych you out. More like an average pace of 7:11. And you don't want to do any long tempo runs this close to your race. RECOVER.

BTW - I'll do Guntsman with you if you're serious about it.

NICE 12 miler. Check out that sub-7. STRONG finish! I bet you really enjoy trail runs!

Michelle - Thanks! The knee is just a lil sore but not too bad, I think it'll be ready for the race on Saturday.

Lyman - I didn't mean to call you out haha, I just wanted to see if I could push it the last mile too. You ran a longer run than me as well. 7 mile tempo at 7:11 is still very impressive. I won't try to compete with you, that was just a one time thing =P I'm definitely down for the trail run, I just have to make sure if I can take off around that time of year. I heard that registering for that race is kind of a hassle since they don't have a website up. Count me in, unless I tell you otherwise. I'll try to find more about the race till then.

Smooth - Thanks! I wish we had some trails here, but I know I'll definitely enjoy them when I get a chance to run one.

Great running Vin nice mileage, and love the last mile way to go :)

I think if you put some good miles in without injury that a 40 mile race is good but you have to increase mileage slowly 10% a week with every 4th week 10% less if you understand that :-)

Power songs love them I love the pit pull shut it down :)

Sam - Thanks! I like that song too, it pumps me up cuz "can't nothing hold me down, i'm gonna touch the sky" haha. I definitely understand what your saying about the mileage increase. I'm not too worried about a 40 miler, if I keep the pace slow and easy.

Bair Gutsman, is up in East Layton, I have never ran or hiked it, but have friends who have and heard it is a "bear" no pun intended... Straight up the mtn to the top of Farmington peak and then back down, the down is on a dirt road! It is approximately 11 miles, if you take the correct trail! Always wanted to do it, usually the first Saturday in August!

cgbooth - Thanks for the info. The Bair Gutsman sounds intense and exactly what I'm looking for haha. Definitely let me know if you hear of any more info on this race. Thanks again.

Nice job on the strength training AND killer run on Sunday!!! Very nice!! :)

Thanks Teena =) Always great to have your support!

8:12 is easy?!!! AWESOME JOB! NICELY DONE!!

Thanks Smooth! It's getting a lot easier to run my marathon pace w/o much effort, but we'll see how far that goes during my marathon haha.

Awesome job Vinh. Looking strong.

Good Day Vinh! I had to stop by My one and ONLY favorite blog! :) Too bad you don't live close...8pace is my favorite any distance pace. Long or short..When I go it usually starts at 8. :) Looks like your running is going smoothly! NICE!

Looking good Vinh! That should be a good confidence builder for the marathon and the half-marathon this weekend.

How did you get the SKYLLA engineering logo on your shirt?

hey nice running and I like the sound of the mp getting easier....... :)

hey Burt maybe hes worked with SKYLLA he he

Huan - Thanks! I'm getting pumped for the half this Saturday.

Missy - Thanks but I'm not sure if I can keep up with you though. Maybe only on your easy days =P If all goes well, I plan on moving to Utah in a couple years or less. We could do some runs together then!

Lyman - Thanks. I plan on doing a 6 miler today and 2 miles tomorrow (strides). Gonna see if I can pull off a sub 1:40.

Burt - I got my singlet done at a local t-shirt printing shop here. It was like $10 I think. Sometimes my company sponsors me and pays for my races. They paid for STG last year and were almost going to pay for my plane ticket too but decided not to. I can't complain though.

Sam - Thanks! I will make you proud this weekend. Hopefully haha.

What is going on in the world that 8:12 is an easy pace? WOW, you really are speedy. I am getting more and more excited to see how this marathon turns out. It is going to be AMAZING!

I saw someone made the same comment on FB, so I decided to ask it here. I'm a dork.

Um...Woah moving to Utah Vinh??? That would be crazysauce! I'd totally run with ya..we are really similar speed wise..Nice new Profile Pix!!!

Never underestimate race day magic! You've trained hard and certainly has the ability to hit that pace. Just go for it!!! I assume it's a flat course! Here's to a negative splits with a strong finish to a PR on Sat. Best of luck!!!!

I agree with Smooth, race day adrenaline it is amazing and you have trained hard....... the usual race blips the days before hand, think positive, maybe go out for the 1st few mile's at your pace 7.30 then try and pick up from say mile 7 to the end I think you will find you can hit 7.15mins and a pr is in your sights, be positive :-)

and huge best of luck tooo :)

Thanks Sam and Smooth for the encouragement and advice. I will be positive and race well. It is a flat course so that is a plus. I think I will follow your advice Sam, I'll keep it at 7:30 until I think I can push it hard to the finish. As long as I hit sub 1:40 I'll be happy.

Nice run with some goal pace miles for Saturday. You are ready to have a great race!

Vinh,

Good luck tomorrow. I may be out there cheering. If, by chance I see you, I'll holla extra loud.

Have a great race!

Lyman - Thanks! It looks like it's gonna rain again, but I'm ready for it. I say bring it on haha!

Adam - Thanks! How come you aren't racing? I'll probably be wearing my singlet that you see in my pic and an under armour headband as always. I like your blog title, Boston 2011. That's the year I plan to qualify for Boston. This year is all prep.

Almost here!!! Can't wait to read your report! BEST LUCK!!! Sub 1:40 here you come!!!! :) :) :)

Vinh! You are awesome! I'm just glad I'm on top of your favorite bloggers list! Pissed in British means drunk, so be careful how Sam interprets this. And of course with that beer glass you won, she's sure to think you ran this race drunk. Anyway, great job!

Kids : Don't drink.

Congratulations on a very nice race - and a great PR!! 3:35 is well within your reach. I love the pint glass, it is much more useful than a trophy ;-).

Burt - Thanks! I didn't know that is what the Brits say haha. I'm sure Sam knows the difference. Now I'm ready to see you smash your 10k!

Bonnie - Thanks! It was a great race. I can't wait to run the full. I felt strong today despite the cramp. I'm really happy about the age group win. I'll take whatever they give me haha, though the cup was pretty nice. I'll make sure I use it everyday =)

I won a pint glass once, and I've never used it.

Vinh...You OWN! I'm so Proud of you! :)I have had my share of calf cramps at races..Two Marathons..think in my case it was dehydration. GRR. So what ARE you going to drink out of that glass? Doesn't look like a pint glass to me...looks more like a Giant shot glass! I guess its all perspective! ;P

Missy - Haha Thanks! It wasn't a calf cramp this time, just a heat cramp on my side. It is a pint glass =P I only plan to drink water or gatorade out of it since I don't ever get any alcohol at home. I only drink once in a blue moon when I go out and guess what? Tonight is a blue moon =) I'm still working to get up to your level so when I move to Utah, you don't leave me in the dust haha. Have a great weekend Missy!

YES!!! YES!!! YES!!!

YOU ROCK!!!! Seriously ... that is an INCREDIBLE time!!! Plus, 1st in AG ... you are a the man!!! :) :) :)

Struggling those last few miles means you gave it your all and are stinkin' tough!!!! :)

Btw, LOVE the new pic. Very cool.

A HUGE CONGRATS!!!!

Congratulations! You did so well. First in age group is awesome and your time is incredible even with cramps. I am glad the race went well for you. I hope the full is just as good of an experience.

Congrats Vinh! That is a great time! What a great way to start of 2010, with a new PR in a half. That should give you a bunch of confidence going into your last few weeks before Myrtle. I'm a bit jealous though, I want a trophy glass. That thing is awesome. Great job.

If you have a moment give a comment or two on the race. Being a local Charlestonian, I am curious to hear all about it. I wish I would have made it out there, I was nervous with my little man and the weather.

Congrats again.

Adam

WOOT WOOT WOOT WOOT!!!! Awesome job on the PR and AG WIN!!! Very nice job. Looks like you just started out to fast and paid for it a bit in the later 2 miles. Been there done that. Awesome job man. That sub 3:35 is yours man.

CONGRATULATIONS!!! Vinh!!! YOU ROCK!!! WOW!!! 10 min PR and 1st AG!!! VERY AWESOME!!! WAY to tough it out and fight to the end with cramps and all! Myrtle Beach 3:35 here you come!!!

NICE "glassware"! :)

Thanks everyone!

Teena - I'm pretty happy about my time, but if I want to qualify for Boston...I need to get my half PR sub 1:30 probably. Lots of work to do! I think those cramps were from my first mile. I can never control it and slow down =( That's my old school pic, from 2001 I think. I was 19 lol (promotion to Corporal)

Michelle - The race was pretty awesome aside from the cramps. I think I can nail this upcoming marathon. The good thing is that I had no pain today! Only sore/fatigued muscles. Thank goodness!

Adam - Thanks man! It was a great race, you should have came out. You would have do well and been way ahead of me. There were only 586 runners for the half so not very much competition. I guess that is why I even placed, and first at that. I was shocked. The race was organized pretty well. Scenery was nicer than I imagined. The rain held off until I finished lol. I'm not sure if it would have helped me or not. I would definitely run this race again. I hear that it's going to double in size next year, which means it's going to me a lot more competitive. You running in any upcoming races locally?

Huan - Thanks, and yes as always I go off running like a maniac. I'll be sure to keep it in check for the full next month. I hope your half goes well next weekend. Can't wait to hear about it.

Smooth - Thanks! Sorry that I didn't listen to your advice lol. My body has a mind of it's own. At least I got the sub 1:40, though I was secretly shooting for sub 7:30 pace haha. Now I have to get in some solid runs before the full next month. I need some of your super power Smooth!

I should have joined the Marines instead of the Chair Force. Really nice run, very impressive!

Joe - Thanks! I actually hated running up until my last year in the Marines. The marathon changed my whole perspective. Now I love it lol, or I'm just crazy like everyone else on here. I took a look at your blog. You've come a long way since summer last year. You are looking great. Keep up the great work!

Excellent race! I knew you had it in you. First in your age group is quite the achievement. You also placed within the top 10% of the runners. Also pretty awesome. You have the potential to be one of the real fast guys on this blog. Like Paul, Superfly, and the other immortals. Great start to the year.

Let's not get carried away Lyman. LOL!

Thanks Vinh, only just started enjoying it myself. You don't really need to exercise in the AF to pass the tests! Looks like you're well on your way to obliterating that marathon time next month. Good luck in training for it.

Fantastic job today getting a new PR and 1st in your age group. That is a huge accomplishment. It sure sounds like you are ready for your marathon next month. Good luck trying to BQ.

Lyman - Thanks! Lol, I don't know about being one of the real fast guys on this blog yet. First, I have to be faster than you haha. I think I have it in me to be a lot faster though. I've only been running seriously for a couple years and now with the experience and support (everyone here) that this website brings, I'm pretty sure I can accomplish my goal.

Joe - Haha, however probably true about the AF PT Test =P We'll see about the marathon, it is my achille's heel. All of my marathon races have been pretty bad. I finally think I figured it out tho.

Jun - Thanks man! I'm pretty stoked about next month's marathon. Mainly just to finally run it in a time that I feel I should have been able run all along. Qualifying for Boston seems almost unreal but I know I can do it. I really need to put in a lot of work this year. I'm sure everyone here will help me along the way.

AWESOME JOB!!! I am so glad you were able to beat your expectations. Bummer about the cramp, though, I hate it when that happens in a race!!!

Very cool first place. How ya gonna spend the 30 bucks???

On to the marathon---you are going to do AWESOME!

Thanks Kelli! I'm not sure what I'm going to buy with that gift cert. I'll let you know when I do. I'm pretty pumped up for the full marathon. My body feels pretty good today, but I think I'll still take a rest day. Hope you are having a great weekend!

CONGRATULATIONS on the PR! Shaving 10 minutes of your time is awesome. The age group award is the icing on the cake. Take a day or two off and enjoy it!

Something to be so proud of!! Congrats to you!! Looking forward to hearing more about your accomplishments as you run this year!!!

Thanks Cookielover and Marathon Dreamer! I really appreciate it. =)

Helloooo Vinh..how was your once in a blue moon Celebration!?! Hope you didn't get sick... O.o :P

Missy, I had several beers...played beer pong and tip cup with some friends lol. Shot a little pool as well. I got buzzed but not drunk. It was fun, but no more drinking till after the full marathon. I felt fine the next day, thank goodness.

Darn...I was hoping you would have said Rum..so I could say "AAARG Matey!!"..since you were in the Marines..Not sure Pirates drank beer tho..Too weak. ;P Oooh your Marathon is in what, 3 weeks? Man I need to get better so I can have fun racing too! :D

Yeah dude. Run slower. It's recovery time.

Yeah run slower that sounds too fast LOL if it felt easy thats good for me !

LIke the picture why are they all fiddling with you ??

Haha, alright. I'll take it slower next time. Maybe.

Sam, it was a promotion ceremony. They are pinning my chevrons on. This was back in 2001, promotion to Corporal.

Burt is right! You had an awesome race. Don't risk any damage to your knee and your cardio system and nervous system recover.

LOOKING FIERCE!!!! ...Yeah, slow down tiger!! I know how you are feeling tho..I ran a Half Marathon in August, and went to the gym that night and Lifted legs..Was super pumped and felt like I was lifting feathers..Wasn't super smart...my calf got funky after that for a week or so till I got it massaged it out. >.<

Wow Vinh nice one the pinning to promote you to Corporal, I sort of knew that but was wanting to know why LOL.....

Id take a few days easy days at least. Rule of thumb, every mile raced take an easy day! now everyone is different..... Marathons well I would deffo take at least 20 days really easy..... half marathons as long as you come out of it with no injuries 1-2 weeks easy.

10ks again no injuries a week easy'ish no hard sessions but longer runs okay.

and 5ks well couple of days to get over the shock of doing them lol ;) happy days!

Lyman - I'm gonna take today off and run a slow 11 miler tomorrow.

Missy - Haha, I thought I was crazy. You did legs after your race? That's hard core...but I understand what you are saying. I will try to take it easier for you =)

Sam - I have about 3 1/2 weeks left till my full so I'm trying to figure out how to put in some good quality runs till then. I plan on taking today off, 11 miler tomorrow, thurs off, fri easy 3, saturday slow 19, sunday off, monday 7, tues off, wed 3, thurs 21 slow. That would be my peak next week. The rest of my time is tapering till the race.

YOU better Vinh! ;)

NICE pix! WOW!!! You're back at it like a pro! GREAT JOB!!!

Missy - Yes, ma'am!

Smooth - Thanks! Haha, no pro here tho. I'm still an amateur. I'm glad that got some good pictures of the race.

GREAT PICTURES!!!! Man, that race did not even sow you down, you were off and flying today!!!

Thanks Kelli! I should have taken it easier tho like everyone said. I need to save some for this Saturday, planning on 21 miles.

You are uber tough, you will be fine!!!!

ha ha ha... why are they fiddling with you? Good one. My Dad (and consequently us) were lifers. He was in the Navy, Chief Warrant Officer 5 (that they only give in war times apparently E-15?). I can't tell you how many Sundays we spent on aircraft carriers (I made my 1st communion on the USS Ticonderoga, now decommissioned). Anyway, the point being -- I hung out with a lot of guys like you when I was a kid ;-).

The race pictures are great Vinh, you look like you could run 13.1 more ;-)

Bonnie - Wow, your dad was up there huh? I never heard of an E-15 though. I bet you had some fun times growing up though. Where were yall stationed? I was in Okinawa, Japan for 4 years. Probably some of the best times of my life were on that tiny island.

I don't know if I could have ran another 13.1 but maybe walked =)

Vinh,

Great pics. Gets me excited to run a half in a few weeks. Where do you run your long runs?

Adam - Thanks! I'm excited for you to run the half. I think you are gonna do awesome. I usually do my long runs from my house off Dorchester Rd and run throughout Wescott Plantation. I just do a bunch of loops or wander until I get my mileage.

Looks like you're sticking to your plan of no running. NICE xtrain! Keep it up!

Thanks Smooth! Always great to have your support!

Very nice!!!

Btw, your pics from the race are AWESOME!!!

Thanks Teena! Glad you like the pics. You could tell I was suffering in a couple of them.

Nice pictures and good workout today. I think it is important to remember weight training as well as running. It just doesn't seem to be as fun. Keep up the good work!

Thanks Michelle! I like both actually, sometimes one more than the other haha.

Low Energy I feel you there! Makes you truly appreciate the days you feel on top! Oh, you are still recovering my friend..don't forget you are still a beast..just a recovering beast. :)

Low energy and you ran 11 miles..haha. I have a long way to go! Nice job gettin 'r done.

Thanks Missy! I'm glad I have your support. Now I have a boost of energy =)

Thanks Joe! Yea, I was gonna run 11 regardless but I wasn't feeling it. Hopefully Saturday's 21 miler will go much better.

Great job dude. That is only building your mental game. Awesome job.

oooh Low on energy thats the body recovering from the race and you not slowing down LOL (kidding) hey go have a full english breakfast for tea I did LOL :-D

Anytime Vinh...You know you have a fan base growing at BB.com! :)

Huan - Thanks man!

Sam - Haha so what is included in a full English breakfast?

Missy - you'll have to keep me in check on BB.com, I haven't been there in a while until you mentioned it to me.

Good solid run vinh, low energy and all.

Yarr Vinh! Yeah I keep you in check...if something exciting happens. :)

Woah 21 miles...Go Tiger! :) Vinh...How can you be on the Lone Faithfuls list???? It means I am not buggin you enough...Hope you have a fun run tomorrow...Something funny..I took 52 pictures on my 10 mile run today..so it took me like 2 hours to complete the run..It was a blast tho..Talk to you soon!

Wow, 21 miles! I hope the run goes well for you. You are doing great on your training, keep up the good work.

Missy! I have no idea about the lone faithful's list. Maybe it's when you have no comments but are using FRB often? I haven't stopped by your blog yet, can't wait to see your pics! Glad you had fun on your run =)

Michelle - Thanks! The run went pretty well. Hope you have a great weekend!

Vinh I was confused because you are far from the loner type! Tee hee....I'm going to post those pix on Sundays blog since no one will see it If I post them on the Friday slot..It's already a new week! Does that make sense? I might just confuse people posting pictures from the run I did 2 days before..lol.

Vinh- great run, thats really good, great tempo at the end your gonna do great at the race in 3 weeks :-)

how did the drinks go ?

Thanks Sam! =) The cytomax was ok, I guess it worked. Didn't taste that great but it's not bad lol. As for the Amino Vital, I guess we'll see tomorrow how I'm feeling. I don't feel too bad right now though. What do you use?

Wicked sweet run Vinh! I'm still in my PJ's. It's been a PJ month...Feel too lazy to blog..I might get around to posting a blog on yesterdays run eventually. :) Once my cup of JOE kicks in...I'm curious to see what is in your amino vital..going to look it up..when I am lifting and taking my supplements for that I noticed I never got sore from any run I ever did even running "hard"....I guess having the supplements still in my system that day..it worked for my runs as well as Weights workouts...Ok..I just looked up amino vital..Yeah same type of supplement I take for Weights. :)

Awesome run. Way to kick it at the end.

Nice LR. That's a great tempo effort after going 16 miles! How do you carry your drink, a belt or Camelback or something?

Missy! Thanks. It's okay to be lazy sometimes haha. So today my legs feel great, not really sore at all. I wonder if it's the amino vital? I did soak in the tub with some epsom salt. Maybe that was it too. Anyway, still looking forward to see your pictures!

Thanks Lyman! I've never ran anything past 20 for a training run. I was surprised how good I still felt at the end.

Thanks Joe! I use a Nathan fuel belt for those long runs when I need water. Kind of annoying to run in but I guess you get used to it. How are you feeling after your trail race?

Ok, just curious. I haven't had a real long run yet - my plan was going to be hiding water bottles along the highway but your way sounds much better. Not too sore at all, just a bit around the ankles from the uneven terrain.

Hi Vinh :) That would be awesome if you found your recipe for unsore legs. I'm still trying to pinpoint my recipe...Well I still feel lazy..but I need to get my bloggin done! So off I go...

glad to hear the legs are feeling good :)

Thanks Sam! =)

I am glad that you are feeling good and your taper is going well!! Just a few more days!

Thanks Bonnie! =)

Hey Vinh- nice workout, thats a great pace at the end too ! just take care now, maybe do some easy runs before another workout :)

Thanks Sam! I'll take it easy till Thursday (long run).

Very nice. You're getting so fast you're not going to know what to do with yourself.

Sounds like a great run especially after a 21 miler on Sat. You're getting stronger and stronger! GOOD JOB!

Nice bounce back run after your long on Saturday. You are clearly ready to hit your marathon goal time. Keep training smart.

Thanks Burt! Haha, I wish!

Smooth - Thanks! I'm feeling great and even better with your support!

Lyman - Thanks! Always glad to have your advice/support!

Great run after doing 21 miles! You are getting really strong to be able to run like that. I am glad you weren't sore. Keep up the good work.

Yeah, I don't know anything about marathons but I can do math and I say you PR that marathon by 30-45 minutes. Good run.

Thanks Michelle! I feel strong, hopefully it'll last up until the marathon. Let's hope for no injuries.

Joe - Thanks, I think I should be able to cut 30 mins off my pr, 40-45 min would be awesome though!

Vinh!!! Nice run. :) I'm with you on that one...I like to go for it if I feel good...even if I'm supposed to run slower that day..Otherwise I feel constrained by a schedule too much. My TRI coaches are going to get mad at me..LOL

Ha ha Missy you sound like me, love the hard training eh!

Vinh- now you havent blogged since, hope all is okay? I have researched the cytomax, looks good, gonna order some wooohooo, but cant get the amino vital over here, not sure if customs would let it through ??? maybe in powder form, but im useless with powders and mixing very lazy with it, as I have such a busy life I dont have time not sure but may give it whirl anyways :-D

Missy! Yea yesterday was one of those days. I felt amazing, I could have probably ran all day! I'm glad I have FRB, everyone here is my coach! I have lots to learn about running/training.

Sam - yea, sorry I've been napping since my weight lift session earlier lol. I use the Amino Vital powder. I tend to get lazy as well, but hey if you need me to..I'll buy it and ship it to you. Just let me know =P

Oh Vinh your such a kind Dude thanks for the offer..... I think I found a place that will ship uk so gonna see with the powder, if I have problems I will call on you for it thanks :-D)))

p.s glad you got a nap in, i just cant nap at the moment urghhhh! but I need to :)

ok what do you use, is it amino vital pro or endurance and whats with the conditioning tablets ahhhhhhh??????

Sam - no problem, I wouldn't mind doing that for you. I got the amino vital free trial packets from Athlinks. It's just the regular mix. I looked on their website and it looks like Amino Vital Pro would probably be better. I have no idea about their conditioning tablets. I might have to pick up some more Amino Vital myself.

Dude your a stud. Nice job on your run. Your going to kill that marathon next month.

Mark, haha thanks! I'm no stud...maybe after I qualify for Boston though =) I hope to smash this marathon for all the FRBers!

Vinh..taking a nap is good! Releases Growth hormones. I took a nap today so I could be all elite with 2 workouts and 1 sleep, 1 nap..I have 4 growth hormone releases daily...

Oh...YES Sam...Love the hard workouts..IDK why..lol.

Man alive!!! I have been looking at your last couple of runs!!! WOW!!!

You rock! :)

Thanks Teena! Those runs you probably do in your sleep =P

Sounds like a good plan!

Vinh, I've been reading your blog and you have really been hitting it hard lately. Nice work.

Thanks Smooth!

Scott, Thanks! Just trying to push myself if I ever wanna qualify for Boston. I took a look at your blog and you've been putting in some work yourself. You got any races coming up?

Nice idea but I just dont know the meaning of rest what is it? LOL

I want to qualify for Boston one day, but I really need some work before that. Keep pushing it and you will get there.I am just too slow.

I have several races that I am tentatively planning on. I think the Salt Lake Marathon in April is the next one. I want to do two marathons, a few half's and maybe an ultra this year.

Haha Sam, I don't think REST will ever be in your vocabulary =P

Scott - I'm sure you'll get there sooner than you think as long as you're committed to that goal. We all start somewhere, it's been 3 years since I first started running marathons and I'm still a bit aways from a Boston qualifier.

You have to tell me how SLC Marathon is. I plan to run it one day. Sounds like you have a good racing schedule this year. I can't wait to see your PRs this year!

vinh- Yeah, I am a long way from BQ but I will get there one day. even if I qualify when I am 70 I'll be happy. :)

Looks like your still out running that long one. Great recovery run on Wed.

Wow, 15-16 today. I hope it goes well for you. I am impressed by your increasing miles, you are doing a great job!

You are powering through tough workouts and tons of miles!!! Great job on that 21 miler, and it did not slow you down a bit.

Mark - Thanks man! Just trying to squeeze in one last long run.

Michelle - Thanks! I'm feeling good now as I taper for my marathon.

Kelli - Thanks! Just trying to be like you Kelli. You are the one who's hardcore and awesome!

Well, my awesomeness is hard to match (I hope you could HEAR the sarcasm in that reply)!

What a confidence builder! VERY AWESOME 16 miler!!! Check out those last 3 miles !!! WooHOO!!!! GO vinh GO!!!

Strong finish, well done.

Thanks Smooth! I'm feeling stronger and stronger on my runs lately. I know I need to tone it down a lil bit to taper but I'm feeling good. That was my last long run till the marathon.

Thanks Paul! Just looked at your blog. You have some awesome marathon times and some pretty funny pictures haha.

Oh hot stuff there Vinh, thats really good with marathon pace in toooo well done, and now you will experience nothing like it, the taper oh what joy! I hate taper I hate it I tell you, I am too freaking mad I have to run and run hard LOL

Thanks Sam! I need to tone it done slightly now and lower my miles...maybe stay around 10-12? I like to run hard too.! So I watched Without Limits last night (movie about Prefontaine). Good movie, but was wondering if Prefontaine was better? Now that dude, runs hard!

Great run Vinh, you just need to tell yourself, noone wins workouts -- the race is where it matters. Take it easy and you will rock the marathon.

I am glad you felt better after your day at work. Your body must know what to do you when you switch into running mode. Good luck with the tapering!

That is a really good pace for 16 miles. Very nice run, especially the last 3.

WOW!!!! Incredible run. Check out that last mile. Seriously ... nice job!!!

Yeah you will rock this race Vinh, as you know that race day adrenaline etc gets you going allot quicker than training it will all fit together I am sure of it. :)

Looking very strong physically man. Now the taper time is all about getting you ready mentally for the race. Your body is ready now get your mind ready. Your going to crush that 3:40 man.

You are doing AWESOME! Those fast finishes are great for training your legs to turnover quickly even if they are a little fatigued. I sure you could of hit a sub 3:40 or less if you went the distance.

Bonnie - That will be my last long hard run so no more of that haha. I will keep it shorter but still intense though. I try to add more easy days as well.

Michelle - Thanks! Things are going great with my training, now I just need to taper perfectly and I will have the best marathon so far!

Scott - Thanks! I felt great the entire run. I'm surprised myself!

Teena - Thanks! I gotta try to keep up with you =)

Sam - Thanks! I'm glad I took your advice =)

Mark - Thanks! I'm feeling really good about it. My goal is a sub 3:35 but I'm thinking I might surpass that and maybe hit sub 3:30. We'll see if I can pull it off lol.

Lyman - Thanks! The last 3 miles felt pretty good. I still had some left after that run. I hope I can feel this good on race day!

HI Vinh...I looooove your treadmill run..Do you feel its more fun and better for your body to play around with incline on the Mill? Flat just...sucks my soul! You are looking strong Vinh!! Unstoppable. :D ~Missy

Missy! A TM incline run makes it less boring. I felt good today, I was planning on 10 miles all incline but I didn't wanna over do it. I can't be as tough as you =P I loved your last workout. You are truly badas*!

Flat sucks my soul, too, but not on the treadmill!

Nice run! Speedy and determined as always.

Thanks Kelli! =)

AWESOME pace on a "hilly milly"!!! GREAT JOB!!!!

Nice mill run there Vinh- check out this calculator conversion table I use for the mill, its great shows that the inclines show a faster pace which is great.

http://www.hillrunner.com/training/tmillchart.php

Well done and i hope your legs are feeling good :-)

Lol Vinh..that will prob be my last bad*ss workout for a while...Trimming up a bit...eating really clean...and my body is currently carb addicted..and it's reallllly mad at me...Give me a week and I won't miss those cookies any longer. Then I will be bad*ss again! .....10 miles incline..O.o

Smooth - Thanks! Hilly Milly! Haven't heard of that one yet haha =)

Sam - Thanks! I have that same page bookmarked =) My legs are feeling good, weren't tired at all from that workout. Plan to run an easy 9-10 miler today.

Missy! - Haha, all your workouts be badas*. Can't wait to see your upcoming workouts since you're healing up! Don't leave me in the dust tho...

Oooh you have some nice Goals lined up there! Look at all those 100's! Wild. :D

Good job keeping up the workout schedule. I hope your week goes well!

Thanks Michelle =) I hope your week goes well too!

Another day, another 10-miler. Ho-hum. Kidding, nice job.

VERY NICE!!!!

:)

NICE 10 miler and I love that 8:18. You know 8 is a lucky number, don't you! I'd kill to run that pace for that long! :)

Thanks everyone! =)

Smooth - I didn't know 8 was a lucky number haha...well you know I am 28 =) Hopefully this will be a good year for me. Smooth you do 10 miles in your sleep, I'm the one envying you.

SERIOUS Speedy legs. Why is everyone running fast? Y'all must be running from something!

Lol Kelli....your comment made me smile. I was imagining what everyone could be running from.

Vinh is a Beast! :)

not running from chasing pavements LOL

Great run there Vinh nice mileage at a great pace :-)

Kelli - lol, shoot I'm just trying to catch up with you!

Missy - If I'm a beast, you must be a super beast. You make my workouts look weak =P

Sam - Thanks, but it's nothing spectacular like your paces =P

Great run Vinh. Your looking so ready to kill that marathon. 10 miles at 8:18 dang. Wish you lived closer to me. Your right around my paces.:)

Thanks Mark! I'll definitely need to hit you up whenever I'm in town so we can go on a run. I'll try to keep up with you =)

Great progress.

Thanks Paul!

Ha ha NOT even Vinh..I could not run your mileage right now..I haven't even run a marathon in over 4 years..lost count. Longest run in the last year was a 15 miler I believe...

This week my TriCoach sent my schedule which involves not so much running and I panicked..called him..asked if I would lose my fitness..(I think I am a runner junkie! LOL.) I know he was rolling his eyes runners always ask this question you know...But he has me doing heartrate training...all the rest I did in Jan was good he said, and while this week..the more I run light the better I will build..I need to trust!

That was a sloppy comment sorry I am tired..lol.

I run from my own sweat.

WOW! AWESOME mileage and pace! I agree, may be you should raise the bar for the mp! I smell a BQ coming! :)

Vinh is on Fire! Or running away from Kellis sweat! ;) Your looking strong Vinh. :D

Yeah I agree your on fire, whats you marathon pace I am so sure I have asked this before ?

Smooth - Thanks! As for a BQ, I'm still a bit aways from that lol, I need to cut 45 sec to a min per mile.

Missy! - Thanks Missy! Haha, yes running away from Kelli's sweat and trying to catch you! =)

Sam - Well, I was shooting for 3:30-3:35 so 8:00-8:12 pace, but maybe I should push it to around 7:45-7:55?

Another great run with a strong finish. Keep it up, you are doing awesome!

Yeah Sasha's little predictor calculator says you should be under 8 minutes/mile for a full marathon based on your half time. I think I believe it too based on that run!

I totally concur, you are gonna have a faster MP than you think! You are tough. Not even tired? WOW.

You are getting really fast, what great success! My husband has an inability to run slow. He always runs fast and is getting faster. I think you run just like him.

Hope your feeling better today. Good luck on your 10 miler at MP.

Oh Noes Vinh! Vitamin C...yum good for you..take a capsule with each meal..Get well! BTW, after you are sick your Immune system actually gets stronger..so it would be perfect if you are well just before your marathon this next week. :)

How are you feeling today? How did the run go?

We not only spread injuries across the blog, we are now spreading a cold. All you WELL people, beware!

Hope you were feeling better and the 10 miler went as planned.

Oh No, Hope you sweat the cold away! Take EmergenC, good stuff! Hope you're able to run your marathon simulation run today. How did it go?

BTW, Teena and I salute the American flags every time we saw one in your honor on our run today!

How Adorable are you Smooth and Teena! I am patriotic too! I'm Vinhotic..lol..Vinhoholic..Vinhiac...:D

Lyman - Thanks! Feeling a lil better now.

Missiholic! - Thanks, I've been taking a lot of Vitamin C. Not sure how I still got sick. I hope you are right and my immune system gets stronger =) I'll need it this weekend! Or you could just come over here and carry me all the way to the finish?

Teena, Kelli, Smooth - I didn't run Sat. Didn't feel too good =( I did run Sunday tho! That was very thoughtful Teena and Smooth. I'm honored that you ladies were thinking about me during your run. I salute you! =)

I will carry you..Piggyback..Will be bouncy but just hang on K? lol..

Hey ok Vinh, the race marathon is this Sat the 13th, wow hope you are feeling better, you may feel somewhat sore tapering, everyone gets tapering niggles! :)

I hope you are feeling better today. You are just itching with speed! Good luck with this week and your final preparations for the marathon.

We forgive you Vinh. Of course we've all taken you off our Favorite Blogs list.

Sam - how do you usually taper?

Michelle - Thanks, feeling much better. I'm hoping for a great week! Hope you have one as well.

Burt - It's all good...I'll still have everyone on mine =) Don't you have a race coming up this month?

AWESOME run yesterday and today!

So, you are feeling better????

Nice run. You will do great on your marathon saturday. I'm looking forward to your report.

Thanks Smooth!

Kelli - Yea, feeling better! How about you?

Thanks Lyman! I hope so... I seem to always screw things up on marathon race day, but this time I'm feeling more confident.

YOU WILL NOT SCREW ANYTHING UP!!!!! This is going to be the greatest race ever for you, I just know it! Stay healthy, be smart this week, you will be awesome. I can not wait to hear about it!

I am still very congested, but I can at least lie down to sleep now. That darn chair in the family room was getting mighty uncomfortable!

I think I'm looking forward to this marathon race report more than my own races! Keep it up.

Thanks Kelli! I will do my BEST! I really hope you get better soon.

Lol Joe. I hope I don't disappoint but I will try to smash this marathon.

Your going to do awesome. Stay health for it and relaxed. Cant wait to read how it goes.

Yeah I agree your going to do great Vinh, sorry Ihavent been on frb much either, my son Dylan is still ill as well, but hey Good Luck and best wishes for an enjoyable marathon :-)

Gettin' down to crunch time. Your training kicked butt. I have to say that I am really impressed. I hope you feel really confident, I know I would if I hit it that hard.

What is up with everyone being ill??? It stinks. I am just glad you recovered so quickly with the race this weekend.

Great run. I agree with everyone else, I am excited to see your race report. I am sure you will smash it!

I am SO glad you are feeling better Vinh! Your immune system should be supercharged now. :)

Thanks everyone! I'll try to make all of you proud. I just hope I don't disappoint. Wish everyone could be there with me. I've never had this much support. I haven't had a marathon yet where anyone cheered for me in person. Haha, it's ok tho. All I need is my FRBers!

Missy - I'm feeling a lot better. I hope it stays this way at least till after the race. I still might need you to carry me home tho =)

GREAT JOB tapering. I know it's no fun. Just think of it as storing up energy. Taper madness will be over VERY SOON! You will do AWESOME on Sat. I can't wait to read your report. I'm rooting for you. Looks like the weather is co-operating. GOOD LUCK, Vinh!!! :)

Are you crazy? Tapering IS all of the fun!!!! No go eat a big ole bowl of spaghetti!

Tell me about it....Plays MIND games with you! That tapering is Cruel..;P

Thanks Smooth! I'm going to need your support!

Kelli - Lol, my carboloading day is Friday at lunch. My ritual is to go to Olive Garden. I love the soup Zuppa Toscana (spelling?), breadsticks, chicken alfredo!

Missy! - haha =P you really wanna know what's cruel? Me being here on the east coast by myself while all the cool peeps here on FRB are in Utah! Well, at least I know Adam and he's cool!

Taper madness. Oh yeah!!! Got to love it. Your going to do awesome dude. And btw when you come out here for a visit to Utah. You will have to let us all know in advanced so we run a race together.

You are a true runner to hate tapering instead of enjoying the break:) One more day of taper and then you can get in all the running you want!

Best of luck.

Oh, I would love to carb load on that meal!

Mmmmmmm I haven't been to O Garden in YEARS...got hooked on Macaroni Grill..Do they still have that all you can eat salad Bowl...I LOVE their crunchy Unending salad..Wish they had a light dressing tho..Don't need THAT much oil..lol.

Oh, and...Utah isn't that great...if you move here they will take away your Fancy Post Race Pint Glass!

Speaking of food....I'm Ravenous!!!!!

Oh, I dunno! We got a fancy beer bottle opener once!

Taper madness, you crawling the walls yet LOL enjoy it, you can carb load soooooon :-)

I always feel sluggish and bloated on taper weeks. Stay focused, you will be toeing the starting line before you know it.

I hear you Vinh - I have only been through one taper, but it really was the pits. I was nervous that I was gonna lose everything I had worked so hard to accomplish... to this day I still question it. Seeing all that you have accomplished, you are gonna rock this on Saturday!! I can't wait to hear how you do!!!! Good luck from the cool chick in Mexico on the other coast...LOL!!!!

GOOD LUCK :-D

Good luck on your race tomorrow.

WOOT WOOT WOOT!!! Race day tomorrrrrrooowww!! Cant wait to here how it goes man. Your going to run great.

Go get 'em Vinh, you got this!

Good luck tomorrow Vinh!

GOOD LUCK!!!! May the marathon Gods smile down upon you and give you the best race ever!! I am so EXCITED!!!!!!

Best wishes.

You've trained hard, Vinh! Now's the time to put it all together. You're gonna do AWESOME!

BEST of wishes to you. Can't wait to read your report! :)

That's what happens when they have snow or ice here too. Everyone huddles at home and everything gets cancelled! Hope that is not the case there but if it is, you'll find another marathon. We all expect, no demand, you will race soon!

Anxiously awaiting a report. :)

The race was cancelled ... such a bummer Vinh.

Who cancels a race because of snow?? STINK!!! I am so sorry Vinh.

Thanks everyone for the support. It really does stink! Please read the most updated blog entry comment I posted. I will reply to everyone when I get back to Charleston. I'm thankful to have all of your support. You guys/gals are awesome!

Ah DANG IT!!!!!!!! I thought I was going to read about the magic! I am so bummed for you. Are they going to reschedule it? SO SORRY! I bet there are many frustrated runners out there. What was the deal with the snow? Just covering too much of the course or what?

AWESOME RUN!!!

I am so sorry about the race. You would have totally kicked trash!!!!

Wow, what a good run anyway! For people that live where they have real winters it's probably comical how they overreact to cold weather in the south, but that's how we do it I guess. Anyway, hope you find another marathon; you will destroy it...eventually!

What a huge major bummer:( Sorry about the cancellation. I hope you get to run another marathon soon. Good run today, despite the cancellation.

What?!!! Canceled?!! SO SORRY!!! :( I'm so bummed for you! Oh man, I was expecting to hear a sub 3:20.

NICE 18 miler anyhow! Are they rescheduling it? Sure hope you get to run another marathon soon and I just know you will smash your PR.

Well that just blows! You had built just perfect for the race. I'm glad you got a good solid long in anyway. You will rock the next marathon!

Vinh......Aaaaahhhhh *swearwords*!!!! That Bites hard! If I was you....Find another close marathon and do that within the next few weeks...if not, You still will PR on everything this year, none of your training is wasted! :D

So sorry to hear about the weather ruining the race Vinh, but hey well done for going out and running such a great 18 miles, it shows how fit you are, you can hold on to this fitness for sure! are they going to schedule the race soon??? I am sure they will have to do something for the money people have spent.....

If not look for a half or full in the coming weeks, and hammer it for a great pr. Chin up mate, it is better than racing in crappy weather and doing really bad or even slipping and hurting yourself :-D

Sorry to hear about the cancellation after all the work you put in. Rest assured there will be other races, but it still stinks to be ready then have this happen.

Who would have thought you would have a cancellation due to SNOW in SC!

Thanks everyone for your kind words! You guys are awesome! So it only snowed about 2-3 inches. It's probably been like 10 years since we've had snow here and I guess it was enough for the city of Myrtle Beach to cancel the marathon. The board of directors for the race still wanted to continue the marathon. It was perfectly raceable by 9 am, but the city already made their final decision at 10:30 pm the night before. It's funny that they are still doing the bike ride today. Why couldn't they have pushed the run for today? Instead they cancelled the run and gave out the medals at the afterparty (which still went on). They aren't planning to reschedule the race, however they said that they are thinking about given refund but no guarantees (laughs). It does suck to train a couple months and not be able to race. I don't think I'm going to run a marathon till the end of the year. I already have some shorter distance races scheduled in the next couple months and some trail races summer/fall. Maybe I'll just keep working hard till then and hopefully qualify for Boston on my next marathon (3:10 still seems crazy for me). It was kind of funny running yesterday. I ran down ocean blvd and saw lots of runners wearing their bibs and marathon t-shirts. Probably hundreds! Everyone was frustrated. I'm over it now. All I can do now is continue to train hard. Thanks again for all of your support. I need to catch on everyone's blogs when I get back home. Hopefully everyone had a better weekend than me!

:(

Man that is a real bummer. I have raced in all sorts of weather. Its the one thing that is tough to prepare for. Just what kind of weather you get we take. Sorry to hear it was more then what they could take. :(

I blame Al Gore. Did you know all this global cooling is caused by global warming?

:( yeah that sucks, not even refunds blah blah blah, health and safety jocks eh :(

Out of the corner of my eye I thought Sam said "Safety Jocks On" I was like...Um Jock Strap? O.o Lol

All that marathon training and the extra speedwork is gonna make you a star for the upcoming 5Ks and 10Ks in March! :)

You kick butt in ALL distances, I am still looking forward to than marathon! AND I am disgusted that you will not get your $ back, that is RiDiCuLoUs!

Thanks Smooth! Let's hope so! =)

Thanks Kelli! Yea it's a real bummer. I am still trying to figure out which marathon to run this fall.

Sign up and come run SGM with us. That would be awesome. Great run btw.

Good to see you blogging again. I really missed you. LOL!

Just keep the consistency and you will continue with great progress.

I 2nd Burt, great to see you back at it......hmmmmm now mile reps are a good 10k strength trainer theyre a killer but well worth the pain and always remember pain is weakness leaving the body but IM sure you have heard that like a million times in the Marines !

Mark, I would love to run the SGM. I don't think I'll be able to though since I'm going to Utah in July/Aug. I was thinking of somewhere closer to me and more sea level since altitude gave me problems last time.

Burt - lol, what? =P

Paul - Thanks! I actually need to start speeding up my runs since I'm not training for a marathon anymore. I hope I didn't lose too much speed.

Sam - Lol, yup I heard that phrase way too much in the Marines. Mile repeats will definitely help. I need to make sure I hit a sub 20 5k next month and a sub 43 10k.

Vinh, thats great you want to be doing 1 mile reps at 6.39-6.50 pace with 3 mins or 4 mins recovery, try doing two to start with, also dont forget a decent couple of miles slow warm up and a good warm down too...

For 41 mins 10k your pace would need to hit 6.36 each mile! but Im saying try the mile reps slower for the first time just to see how your body reacts to them! if theyre easy and you feel A ok after two do 1 more, as It also doesnt matter if you die on that last one, dont stop though keep running till the mile is done, even if you need to slow right down as this is when your getting fitter :-)

Sam I plan on running a couple of mile repeats in the middle of my 10 miler today. I'll just push it and see where I am at since I haven't really done any speed training lately. I actually need to be running 6:25's to be under sub 20 5k. For the 10k, I just gotta be under 6:55 pace. As I post my results on my speed workouts, you just tell me what I need to tweak in my training =)

I can't wait to run fast again! :) I should sign up for a 5k once my heart rate training is done. What dates are your races? I forgot I have a Sprint Tri on the 20th of March, that is coming up fast. Lol..Maybe I will do a 5k a week or so earlier..or the weekend after.

NICE xtrain. Your legs will be so happy for the 10 miler tomorrow!

You are really good at getting the upper body workouts in. I hope your run today goes well and that the construction is done soon!

I haven't done core in forever. I commit today to have bad*ss ABS Like U Vinh! I found a video on core work on Youtube by Evans Coaching:

http://www.youtube.com/watch?v=0S-6hAbJ9Cc

I like the looks of his site..pretty Dry but solid information. My rib is finally better so I have NO excuse to not have a wicked solid core like Vinh! :)

Dang construction!

Marathon Dreamer posted a picture of her abs. They are the standard to which we should all strive.

Thanks all! I haven't lifted in a week and a half so I need to get back at it. Thank goodness the construction was for one day. They were just repaving my road in my neighborhood.

Missy! - Come on now, everyone knows Missy has probably one of the strongest core/body on this blog. You are a BEAST! You make me look like a kid =P

Thanks for the vid. It looks like the same types of core exercises we used to do in the Corps. I love planks. They are very effective for core strengthening. I'm glad your rib is better. =)

Burt - yea, Kim has some wicked abs lol.

Well Vinh..you are a kid..mwa ha ha ha! I can say that cuz I am older. :D But, my core needs some work..I can get it fast tho..My body learns quickly..that is a good thing..:D

Wow Vinh, those are some speedy miles! Awesome running.

P.S. I was sorry to hear that your Marathon was cancelled. That's really disappointing.

WOOHOO! Those are AWESOMELY FAST mile sprints. NICE mileage too! GREAT WORK! 5:40, 6:10! WOW!!! SO EXCITING!!!

Sub 20 5K here you come!!!

Holy crap, 5:40! That should serve you well in your shorter races coming up.

That 5.40 is stonkingly fast my new word of the day stonkingly and wowsers a 6.10 too well done Vinh speed you own the pavement :)

Calvin - Thanks! Yea, it was a real bummer about the marathon being cancelled. I was ready for it but I guess it will have to wait.

Smooth - Thanks! Haha, I love your enthusiasm! Yes, I can almost guarantee a sub 20 5k this time!

Joe - I'm hoping so. I would like to get under a 19 min 5k this year sometime. I need to get more speed work in.

Sam - lol thanks, but you hit sub 6 miles easy =P I can't believe some people run sub 4! What pace/time should I shoot for my 800's?

Dang are you sure a 5:40?!?! That is smokin fast man. Awesome job dude.

Mark - yea a 5:40! I need to get on a track sometime to see where I am at. I was definitely at my max HR that mile.

5:40 mile! My heart probably would have burst. Awesome workout!

5:40!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

That is some DIEHARD SERIOUS SPEED!!!!

I am in awe!

Very nice. :)

Vinh how cool are you!?!??! Oh, if ONLY, I am dying over here with all my Grandma runs..I want to call my coach..I feel like I am losing fitness and want to go run fast and wreckless somewhere! Take me on a run with you!!! Save me!

Thanks Lyman, Teena! I definitely feel the pounding in my legs when I push it that hard. My knees have been hurting a lil bit lately. =(

Missy! - So when is your coach going to let you push it hard on your runs? I don't think you will lose any of your fitness. You have been swimming pretty hard core. Will your coach let you race a 5k or 10k? I'd like to see how well you do. I think you will smash your next race.

I hope you were able to get re-hydrated today. Good luck on your long run tomorrow!

Nice run. I hate going fast on the TM, I always feel like I'm gonna fall off!

NICE TM run!!! Hope you enjoy your 12 miler tomorrow!

Thanks Michelle, Joe, Smooth! I've been slacking this weekend...I think I'm still trying to recover from Thursday. Hopefully this week will go well.

I slept in till 10a.m. and wore pj's till...3p.m. then finally showered. IT's ok to have an alternative type schedule on the weekend. Makes The weekly grind more grindable..lol. Vinh, you need :) :D =D =)all over your blog today because you DESERVE to have a lazy moment/day after your hard week! Besides 9 @ 8:18 pace makes up for any slacking. :P

Great run Vinh. Sounds like a great plan for the week.

Sounds like a good running week. I am glad you were able to be lazy a bit and still get a good run in. It is nice to have some lazy days to recuperate.

Hey thats not lazy way to go on getting a decent pace on feeling lazy

great plan for the week Vinh =) =) =)

=)

Easy pace? Whatever dude. lol

Missy! I try to never be lazy b/c if I do...I just might stop running lol. J/K This week is gonna be rough. Speed intervals today and I'm going to do legs right after. My motivation has dropped a bit after the canceled marathon. I need to punish myself for it this week =P

Thanks Mark! We'll see how it goes. The speed training is kickin my butt.

Michelle, I try to only take 1 day of not working out a week. I guess I can try to be lazy sometimes. I need to bring up the intensity on my work outs though.

Thanks Sam! Let's hope I don't injure myself. My mileage has been slacking lately. I wanna bring it up but I feel like I'll get injured if I bring it above 50.

Burt - lol, I need to make 7:30-8:15 an easy pace if I ever wanna qualify for Boston. I'll get there eventually.

Hey upping the mileage Vinh is a risky business, rule of thumb 10% each week of your mileage i.e your doing 40 miles then the next week do 44 2nd week 48.5 then 3rd week 53/54 and then the 4th week is back down to 40 miles, the 5th week back up to the 3rd weeks mileage !

or you can up the mileage quicker if you drop the sessions just plain old base mileage again still you need to be slightly careful! your going for 10ks, so I would stick with 50 miles is a good round figure for a 10k training plan, and work on the sessions just my thoughts though I am sure elite 10kers do allot more ?? Happy days Sam :)

Vinh..I understand completely...I can be all or nothing about so many things..haha....I don't think you need to be punished either...You need a night out with buddies!

Sounds tough but if such a workout can be done, you're the guy who can do it - good luck!

Thanks Joe, I will probably start out slower and work up to that pace. My knees have been really feeling it now that I'm pushing the pace on my runs. What is up with our knees?

Vinh,

I might have missed this, but what are your plans since your Myrtle Marathon was cancelled? Did you have another race in mind?

Adam, the only races scheduled for me is the Flowertown 5k and the Bridge run. I was just planning on building up my mileage and speed till fall so I can hopefully qualify for Boston. I was maybe thinking Kiawah since it's close. Not sure exactly which marathon I wanna do yet.

Now that is some serious speed work! Great training for the up coming 5k.

can't wait to see how your speed workout goes. sounds ambitious, go for it. (you could probably slow down the recovery pace more and still be ok, IMO)

Awesome job Vinh. That is a mean workout for sure. As for the recovery interval. You want to be able to recover and bring your heart rate down and your breathing before hitting it hard again. I notice if I dont slow down a bit I dont recover enough. So if its really hard I will even just walk the interval and after catching my breath pick it up to a jog. Play around with it some. Also as for the distance. If your doing it on a treadmill. For each 200m change just go slower .1. So if your doing a half mile at a 10 speed. Next one is like 1000m do it at 9.9 1200 9.8. And if going the other way just go faster. Or at least that is what my training has me doing.

Way nice Vinh, tough workout! You're running great.

One of the problems i have with our treadmills at work is that you have to ramp the speeds up and down one increment at a time. So I have to start getting up to speed early... (which cuts down on my recover segment - blah) my home treadmill lets me change with a single press of the button.

Really impressive workout. Knees hold up ok?

Way to nail the work out. Excellent speed! You are going to have a blast at your next 5-k.

Great workout Vinh, nice paces maybe do the session the other way around, the slower reps first then the faster one's just a thought but great going :)

Mark - Thanks! The 6:00 pace was hard but not unbearable. I felt that the 8:34 recovery pace was okay. It was good enough for me to recovery. I will probably just slow my recovery time to 9-10 mins if I decide to run 3/4 mile repeats. I'm sure I can sustain it at 6:00 pace but it will hurt.

Cal - Thanks! Luckily the TM's at my gym have a speed toggle button that you only have to press once. All you have to do is set the jog/run pace.

Joe - Thanks! Actually the knees felt fine and aren't hurting today!

Lyman - Thanks! It's going to be a sub 20 5k for sure. Shooting for a sub 19:30. I don't know if I can reach a sub 19 yet. Maybe sometime this year.

Sam - Thanks! I'll do that next time =) what pace do you think I can handle for 1/4 mile repeats?

That's a pretty cool idea if you think your knees are doing good now and will support the extra weight. I could see how it could make you feel like you're flying when you don't have it on.

AWESOME interval workouts on Tue. Don't know what to say about the 20lb vest. I'm no hardcore like you. If it was me, I'd start with 10lb then work up to 20 lb. Just my 2 cents. GOOD LUCK w/ your training. You are doing such a marvelous job!

I know and have talked to a few people that have done that race where you have to have a pack(ruck pack?). And told me about the training they did for it. Unless your actually going to do a race or some event that you need it. I dont know if the risk is worth the reward. I thought about it and seen people training with it with a race in mind.

Running with extra weight is over-rated. In fact, I'm trying to shed my 'weight vest' prior to the Ogden Marathon.

You could give it a try, but be sure to back off if you start to feel new or unusual aches and pains.

If you want to make your workouts harder you can always run hills or elevate the treadmill, etc.

I agree with calvin, I once tried weights on the ankles, yeah its great when you take them off your flying really fast lovely feeling, but I dont think the risk is worth it, especially if you have dodgy knees!

Try hills theyre great for strength and speed :)

V~You want to get your legs used to moving fast..So I agree with Sammie and Calvin on Hill training...Don't underestimate the value of speed on Downhill...I swear by downhill speed..hehe. A running club I used to run with did mile repeats on slight downhill grade.

Dido to what Calvin, Samantha, and Missy said. I used a weight vest at my basketball coach's suggestion when I ran back in H.S. It created knee issues for me.

Thanks for the advice everyone! I will take it and just run hills/intervals to get faster. I guess I'm being too overzealous in my training. Missy, the downhill repeats sound good. I am determined to qualify for Boston either by the end of this year or next year!

I want to try swimming but I am a little nervous because I don't know the rules and etiquette of swimming laps. I think I need to get a friend to go with me for the first time and show me. Great job with your swimming, running, and strength workout. It sounds well rounded!

V~ You will qualify for Boston, no question there. :)Hey Nice swim added on! I didn't notice that before.

Michelle~ Just go hop in the pool!!! You belong there just fine..I look for an open lane..if there isn't one I look for one to share that is either the least crowded or the lane that looks about my speed. If there are just two in the lane, we swim sides. If there are 3 or more we swim in a circle...Here is a site I just looked up if you want more rules..hehe..http://www.cartegic.com/passing.htm

Hey yeah swim etiquette I dont mind it at all but hate it when I have to swim in the recreation area and I stick to a side against a lane as they do lessons and stupid people just stand right in your way when its so obvious your doing length s urgghhh

sorry Vinh overtook ya blog LOL

Ha ha Samantha.."sorry Vinh overtook ya blog LOL"....Vinh's blog is so freakin Cool..we all just wanna hang out here! Think I will camp out here for a while.....*Sets up tent*

Oh, and Vinh...Downhill repeats are the bomb!!! I feel like a GOD running down the hill..:)

Fight fight fight wooohooo :-O

My hubby is a hard core fan as well! HAVE FUN!

MMA, one of my guilty indulgences.

Hey there Vinh...hope you are feeling better...

Sorry you are sick. I hope you feel better today.

Vinh No Sick!!! I send you some superpower soup! :)Hopefully you are sleeping some and all better tomorrow!

Thanks everyone! Felt like crap all weekend. Hopefully today is a better day. Gonna try to get in a decent workout today.

Missy, I think it was the pool that got me sick. Not sure but it was the same night after I swam =(

Like because you were cold in the pool? Or do you think it was unsanitary? Chlorine should kill everything...at least that is what I tell myself...otherwise it's kinda gross all those bodies in that water..and if you accidentally swallow...EW! Haha...Get better!!!!

SO SORRY you're still sick! Get better soon! GOOD job on the intervals!

Man alive ... 8% incline!!! OUCH!!!

Hope you are feeling better.

Thanks Smooth, Teena! =)

I hope you get better soon. It is tough to be sick and try to run, great effort!

Way to slog through the TM workout, hope you're on the mend soon.

still sick ouchie ooochie sorry about that vinh take it easy if ya still sick but great effort hey, must admit I always tell people to take it easy if their sick but I run it outta my pores hardcore style ha ha ha ha =))))

Thanks Michelle, Joe!

Sam - yea, this is what I'm trying to do now. Hopefully it'll be over today. Today's workout will be hard core, for me at least =P

whats the pain ??? is it tummy bug or head cold or ?????

Hardcore... I found running with headcolds actually make me feel better but I've never run with a fever (not sure if that's your issue).

Just curious...have you mastered the nose blow (you know... the one you do while you run and often doesn't require a tissue?) This past week here in Mazatlan... it has been a tad chilly in the morning and makes my nose run like crazy!!! I hope you are feeling better - get some extra rest....

Sam - it's a head cold =(

Joe - it's getting a lil better but I've been blowing my nose all day. No fever tho.

Kim - Thanks! No I haven't mastered that technique yet haha. Luckily it's not too bad but it is stuffy. I will try to get some extra rest for you =)

I hate to say it Vinh.... I am very good at the technique after this cool week... not very ladylike...but very effective!!! LOL!!!

Sorry you still have the head cold. Drink extra pack of EmergenC. It's actually okay to run with a head cold as long as it's not below the neck. GOOD JOB on the 8 miler and workout! Get better soon!

Kim - lol, it's all good

Smooth - Thanks, I think I'm finally getting over it! Here's to a hard workout today to get it out of my system!

Great job running at and still not feeling well. I hope it works for you to get it out of your system with a hard workout today!

It's all good Vinh. Still got a great speed workout in.

Well...you were moving your legs fast all the same! I wussed out on my workouts big time today. Some days are like that! My coach was right...he told me on Saturday after my sneaky 3 miler I did, that I would miss all the slow running he had me doing...After today I don't want to run for a long time! Maybe two days...haha.

Thanks Burt!

Missy - That was a rough workout he had you doing. It's okay, I guess we both had a bad day of training. I know you'll bounce back from it and kill it next time. No more sneaky runs for you Missy =)

Looking good.

That is ridiculous! I still can not believe they did not have to either refund money or reschedule the race. Bizarre!!

I have to say that I am dying reading your run. Today I had to do 800 meters at a 6:40 pace followed by 200 meters at a 6:30 pace and I could barely do it. I ended up having to slow down a bit after 3 repeats!! You are speedy, and you say it wasn't "too daunting!!" WOW. Nice job.

wow bad race organizer's thats proper bummer there Vinh I would so not be impressed with that at all they should refund or give you free entry next year the money they got huh!

thats darn good 2 mile reps there Vinh speedy legs you are catching me up I dare say I think you will blow your times out the water :-)

Insane pace once again. That it was on the terrible TM makes it super-impressive.

Hmm, I'm guessing they spent a lot of your (and everyone else's) money already preparing for the 2010 version. That's funny that the 50% offer is only good for this month - a year away! You should sign up just because you know that's not what they want.

UGH, those Race Directors, they should give you 100% off for next year...:P

Thanks Paul!

Kelli - I totally agree about the marathon refund but what can I do. Most marathons usually have a no refund policy but I never expected a cancellation. Oh well. Sucks to be me =P

Kelli, I know you are fast. I'm thinking you can break 21 on your next 5k. Actually I know you can do it! Just keep up the awesome training and you will do it.

Sam - yea, the organizers for that marathon suck =( the only reason I like that marathon is b/c it's in my home town, it's close, it's flat and easy...

as for the run, haha i'm no where close to you Sam. I won't be catching up to you anytime soon. I am hoping for a sub 19:30 next weekend...We'll see how it goes

Joe - Thanks! I think the key thing to help me qualify for Boston is to get my 5k down as much as possible. The faster paces I can hit, the easier a 7:00-7:15 pace will be. Easier said than done lol.

I might sign up. It'll be 35 bucks for a marathon but hopefully the weather doesn't get all crazy again.

Missy - lol, I wish. Are you running any marathons this fall? I need to find one but I'm leaning to one on the east coast or closer to me.

Tough break on the entry fee. I hate that it costs money to run anyway. Last year an organizer who had to cancel re-scheduled for two months later, opened it up to everybody for free and put a "tip" bottle at the registration table. That seemed to make everybody happy. He did the right thing and everybody who wanted to (it was a lot hotter the second time) got to race.

flatlander - wow, that was awesome for that organizer to do that. as for the organizers for mine...i think a lot of runners will not be returning b/c of their decision to cancel it as well as their resolution to it.

BTW, you are doing an awesome job on mileage for the year. Keep up the great work!

Yeah very interesting. I haven't had a canceled race yet. And hope to never have one. That would be rough if it was one of my goal races. Come race day the one thing I DONT want to think about is if they will be canceling it or not.

Awesome workout Vihn. Workouts like that will really help you alot in your longer runs for sure. I see that BQ in your future. You just have to find a good race to shoot for it and hope the weather is perfect and they dont cancel it on you.:(

I understand the no refund policy of you are not able to run, but it seems strange to not offer something to runners when you cancel the race. I know that the Ragnar Relay people messed up in California and a good chunk of the course was under construction and runners were not allowed to run those portion, so they offered all of those teams a FREE spot in the Vegas relay a month later. I know not a ton of them took them up on the offer, but at least they offered something and their race was not even canceled! I guess 1/2 off next year is better than nothing, but I still think it should be FREE!

I think I can post a faster 5k time, but I might need to pick a new course. The Herriman 5k is very hilly. I will do it again because I can run to the race, my family can all come and run the 1 miler, we get breakfast and then a parade. BUT for a decent 5k time I need to find a course that is not uphill. I do not have natural speed, I am never even warmed up until after 3 miles!!!

Wow, what a great deal to get 50% off and wait a year after you were trained and ready. Lucky you. Good workout today, your speed keeps improving!

Vinh ~ That's an AWESOME SPEEDY 2 mile repeats! 6 miles at 6:35 is IMPRESSIVE! GOOD JOB!

It stinks that they didn't give at least partial refunds when they're the ones that cancel the race.

Hi V! Well I was planning on signing up for St. George again, but part of me wishes I would travel and do something new and exciting instead. But I do want to do a marathon this fall for certain. :D I should do one East Coast as well..haha...fun times!

NICE miles and pace especially after that killer speed work the other day! GOOD JOB!

Can you run my race for me next month?

Thanks Smooth! =) I needed a good medium long run. My mileage is low so far this year...

Joe - lol, I'm sure you are gonna smash your race. You won't need my help.

I have never really taken any gels or water for most of my 12 milers or less..I have experimented a few times tho..I will be taking some water this summer on runs to practice drinking a good amount of fluid..I always get dehydrated in a Marathon. Nice RUN btw! :)

Missy - Thanks =) Same here, I usually cramp up in my marathons.

Great job Vinh. I am the same way. Except if I go over 12 miles I hydrate and gu up. The rest I might if its speed work have water during the RI. Awesome run.

Great run! I get the advantage of not taking gels but what do you gain from not taking liquids?

I'm experimenting with the clifbloks....electrolyte chews...Got some Prolytes drops to try, without the sugar that clifbloks has. I have had calf cramps at every marathon I have done..My first/best marathon I felt them coming on but was lucky they held off..The other two marathons the "charly horses" were so bad that my calves were concave. I couldn't even walk. Those start at lucky mile 18 or so. So anyhow. I will be taking something for my marathon, I am not sure what yet..might find some chewable electrolytes. That would work best. Calorie wise, I have always felt my glycogen stores were huge, but not so much anymore, my diet is much more "clean" than it used to be. And I have carbphobia thanks to the people I rub shoulders with...haha...We will know when My mileage picks up how my energy is doing. Last night, I knew there was no way I would be able to complete my 3800yd swim, so I purposefully ate a snickers bar and skittles to "trick" my body into explosive energy..haha..worked.

There is a good article on running times talking about depletion runs. http://www.runningtimes.com/Article.aspx?ArticleID=18880

Keys to help avoid cramping include hydrating and carbing early in the race as you can never catch up once you go over the edge.

Another product to try in the "blok" category is PowerBar GelBlasts, really good and easier to get down.

Great stuff Jeff, I have read that one before, I did those runs in my last two marathon training plans, alhtough this time I have a complete different outlook, I run my easy runs low basically no food for 4-5 hours before, just water, this in turn by the end of the week I am low and have bonked on a mile run! but I do fuel appropiatley for the sessions so I get quality and then when I fuel for the long run I run really well.... well so far I have done fingers crossed it keeps working well :-)

NICE JOB!!! I never take any of that gel stuff aside from in a marathon, and even then I try to wait until mile 14-16 or so. And I do not require drinks unless it is super hot! I figure as long as I drink a ton before and after, all is well, right. Anyway, just my 2 cents that it can be done!

Awesome run, super speedy at the end, that is hard!

I ran a half last week with no water or food and it seemed to go fine. Water sloshes around in my stomach during marathons and the less I can drink the better. But it is a game of diminishing returns and I haven't really worked it out yet. Heat is a whole different animal than running in the winter, it makes everything more complicated.

Thanks for the info jtshad. :) I am continuing to explore the fueling..it really is finetuning. I am used to running low carb actually, all last fall I ran with almost no glycogen stores, got to be careful tho, you can lose a lot of muscle that way, tho it seems runners don't care...

Mark, Lyman - Thanks! I'm just trying not to be so dependent on fluids/gu on runs under 2 hours. Before...I always had to run with a fuel/water belt all the time. Now that I'm not, I'm feeling stronger on my runs and don't even think about water/fluids.

Missy - I think I like the clif shots better than gu, though I haven't tried the ones you were mentioning. Let me know how that works for you. As for cramping, I think the reason I used to cramp (in my calves) before waslack of training. Now that I've bumped up my mileage, I don't cramp any more in my legs. The only cramps I get now are heat cramps on race day. Most likely from going out too fast.

jtshad - Awesome article. Thanks for the advice!

Sam, Kelli - See! I'm just trying to be hard core like you. =)

flatlander - Yea, I feel you on the heat issue. Luckily now, the weather is nice enough to run w/o any water. I don't like running with a fuel belt unless I really need to.

Missy - You and me both! Still trying to figure out the best ways to fuel.

You are HARD CORE beyond me!!!

Vinh!!! I

Missy! Great article. You've heard of Accelerade right? It's a 4:1 carb/protein ratio drink. I've been using that for a couple of years. It works great but the thing is that it is good for training but on race day they only give you water and gatorade.

I have never tried Accelarade before, but we have some that we were given at a race. Guess we should try it.

Crystal Light now makes a hydration drink with electrolytes so I am in heaven....wish they had that at races!

Vinh..you are SO ahead of the game! Right on!!! :D I need to order some and try it out. What is the best flavor?

Kelli, have you tried the Crystal Light yet? That sounds like a good replacement for gatorade. I've been drinking too much of that lately. Too much sugar!

Missy, I've only tried the orange drink mix. It taste okay. I'm not sure about the other flavors. I've tried Endurox and Cytomax too! Those seem to help as well.

Indeed I have, I have been drinking about 3 a day!! I really like the lemon, the grape is okay, and there is a strawberry kiwi (I think) but I do not usually like that so I have not tried it.

I can not handle sports drinks, the sugar makes me ill. Crystal Light is my favorite so I was glad to see the hydration ones, although peach green tea will always be my favorite!

I think I Have tried cytomax years ago..like in my first year of running. Never even finished the container..haha. I Have some stuff I Have tried in the bodybuilding realm that I actually can't stand because it makes me retain water..it's Scivation's Xtend. It's a recovery drink..With Branched Chain Aminos, Glutamine, B-6 and some other junk. I am probably water retention paranoid tho. I should take it, I Have noticed when I take my supplements. I virutally have no soreness..All last summer I was never sore. ... .It's a completely diff thing than the endurance and hydrating drinks we have been talking about...Just thought I would throw this in too..eventually we will all just drink..never chew anything..haha.

Nice running vinh- great last mile, your doing great with the mileage :)

Thanks Sam!

Dude your a stud. Awesome job on the run.

Very solid training. I'm enviousl.

Great pace, and for 10 miles. Way to go!

Yeah looks like you keep getting faster, nice job.

Mark - haha thanks! I don't think I'm quite at the stud status yet =P

Paul - Thanks! I'm envious of your running accomplishments!

Michelle - Thanks!

Joe - Thanks man! Still got a ways to go but I'm happy with my progress.

Good luck on the intervals! It sounds intense.

Hah - my treadmill doesn't even go that fast! It stops at 10mph, but it was only $400 so I guess that's what I get. Good luck, I think you can do it.

I know you can do it, and it does sound rough!!! Your recovery is fast!

GOOD LUCK!

I believe he nailed it :-) Well Done Vinh thats a great session you will be breaking some prs with speedwork like this :-)

Thanks All =) I did it! Hopefully I'll run a sub 20 for this weekend's 5k

YEAH, you did it! Ouch, you are super cool, OUCH, OUCH, OUCH! I am so impressed with those speeds. Should be the fastest 5k ever.

Way to go Vinh. Sounds like a great workout!

Oh wow, if you can do that on a treadmill (which is harder than the road in my opinion) then you should be golden on Saturday! Nice job.

WOW, TOUGH speed workout. You nailed it! VERY NICELY done!!! GOOD LUCK on Sat. :)

Tough workout and very fast. Way to hit those 6 min pace intervals.

Kelli - You are the cool one =P Thanks!

Cal - Thanks! Yea it was rough, but the 1/4 mile intervals weren't as bad as I thought. I think I can push it to 10.5 mph or faster for those.

Joe - Thanks! I guess we will see on Saturday. I would like to be my last 5k time by a minute but it'll be tough.

Smooth - Thanks! =) I can't wait for Saturday!

Lyman - Thanks! Can't believe you are in Italy? Wish I was there.

How are the legs today? Tired at all from that SPEED????

Kelli - Legs felt good actually but I decided to rest so I can taper a bit. Planning on running an easy 7-8 miles tonight.

Great job nailing it! I am glad you are seeing so much success with your running.

How are the legs feeling Vinh- nice new piccie how cool is that ;-)

Legs are feeling good, just wanted to loosen them up. I'm pumped for tomorrow! How are you feeling?

not good Vinh- the leg is still pretty sore not gonna run today urghhh! first day I have missed running in the plan :(

Hey Good luck with that 5k go and hammer a that pr right down cant wait to see the report with huge smiley faces :-)

Good luck tomorrow. COME ON SUB 20!!!!

That is crazy fast Vinh, especially that first mile! 12th out of 485 is a great result, as is the 3rd place in AG. I always find it impossible to figure out what pace to run, I guess it will come with more racing experience. Great race and congrats on the sub 20!

Hey New Pr then congratulations on going under 20 mins told you would be fast, now just to work on holding that 6 min pace eh! and it will come you will be able to do it for deffo. Well done

Way to go Vinh! Sub 20! Awesome.

Sam - I haven't heard you say deffo in forever. LOL!

WOW!!!! CRAZY FAST!!!!

A huge congrats!!!!! :)

AWESOME AWESOME AWESOME!!! CONGRATS on the sub-20, a new PR and 3rd in AG. 5Ks are HARD...the last mile is just painful! 12th in a field of 492 is IMPRESSIVE! EXCELLENT race, Vinh!

Btw, I like your new pic! VERY COOL!

Congratulations Vinh, that is a great time, you are progressing very rapidly, to the point that your most recent race, whatever the distance, is faster on a conversion basis than your older PRs in other distances. Keep up the good work.

Nice swag Vinh, congratulations on a great race and 3rd place finish! whoohooo! Libra's rule!

AWESOME!!! Great speed! Congrats!

Joe - Thanks! Yea, I have a huge problem on going out too fast. I think it's b/c I'm always at the front with the elite runners lol. Maybe I should stay back a few rows.

Sam - Thanks! Yea I shouldn't have gone out that fast. If I would have ran a 6:15-20 the first mile, I think I could have ran a 19:30-40. Oh well, next time! I really want to break 19 min this year.

Burt - Thanks man! I've come a long way since I joined this blog. I think I can push it a lot further and make dramatic improvements in my time.

Teena - Thanks! You are looking really strong in your training! I'm envious!

Smooth - Thank you! Now only if I can put down some mileage like you then I'd be impressive. After this 10k at the end of this month, I'll start working on that. I can't wait to hear about your race next month!

Flatlander - Thanks! I'm trying to make dramatic improvements in my times this year. My last year PR's were done with minimal training. That is probably the reason why my times seem a lot faster since I'm putting forth much more effort now. I'm really happy with my progress thus far, I just need to keep going hard if I wanna qualify for Boston.

Bonnie - Thanks! Yes! Libra's rule haha. Unfortunately I went out too fast again, I think I suck at racing.

Lyman - Thanks! Still in Italy? Wow!

WOOT WOOT WOOT!!! Awesome job Vinh. Way to get that sub 20. And sounds like you found some good things to work on for next one to even get faster. Great job.

Mark - Thanks man! Inching my way closer to a Boston qualifier! I think if I can achieve a sub 19 and put up some good mileage...it may be possible later this year. I guess we'll see. How are things going for you? I see you are getting into bis/tris more. Can't wait to see how your training goes.

Congratulations! Sub 20 is awesome! It is fun to watch how much you are improving. Great job on a new PR.

12th overall, WOW!!!!! Sorry it was not the time you expected, BUT WOW!!! WOW, WOW, WOW. I can not even imagine breaking 20 minutes. You are so super speedy and incredible!

Thanks Michelle! Let's see if I can get under 19 min this year. I'll be really happy if I can pull that off.

Thanks Kelli! Kelli, don't kid yourself. I know you can break 20 too! Just do a 3-4 mile warm up before the start and you should be good =P You are the one that is incredible. Your runs own mine!

Um, pretty sure I can't. I am not a speedster. I can run all day and handle the aching feet and such that c0omes with that, but I do not like to feel the pain of speed. It is a different kind of pain, one I can not tolerate!! But, hopefully I can break 21 this year.

nice easy run :) Mr COol RunNeR

Great run, but the wind doesn't sound very fun.

Vinh! You are rocking that starting line!!! Your quads eat those other guys quads for dinner. Ha ha!

Your 5k beats my 5k..My best is like....20:12. I need to do a 5k..see if I can be sub 20 like my Vinh!

They give nice medals where you are at..here they just give you a freakin piece of bread! :P Haha..well if I actually did a 5k out here maybe I would find they have nice medals..we shall see!

Lol on the last picture, I probably look like that too when at the finish line, I always look down at the mat when I step on it.

Yeah Vinh great pictures, you look like a pro on the start line and on the finnish well you look like you gave it your all for sure !

If you dont look like that at the end of a 5k you never raced it ! :-)

Vinh, nice photos, nice run.

Great pictures....now I need to go read the report!

Missy! Yay you're back! Lol, my quads aren't anything special =P I need to start getting some leg workouts into my routine tho! Missy, I think you could probably run a 5k in the sub 19 range. You are faster than me, trust me. I still have a lot of training to do to catch up!

lol Sam! No pro here! I'm a newbie just trying to be one. Can you believe a 52 yr old man won the race? Actually there was 2 (52 yr old who were in the top 3 overall) Very impressive!

Thanks Paul, Kelli!

OK, dumb question, why are there always two mats at the finish line? I'm always tempted to stop running after the first one but I keep going just in case. Terrific race, Vinh.

Nice pics, I look like that after a half-mile on every run so don't feel bad.

Nice pics...Looks like you gave it everything!!!

Flatlander - I have absolutely no idea why there are two mats. I always just sprint to the last one just in case haha. For my next race, we are getting a B-tag, the chip stays on the bib. Weird, it'll be my first using that.

Haha, thanks Joe!

Thanks Rye! I did! A lil too much on the first mile though. I checked your blog and see that we have very similar times despite the 10k/marathon since I haven't really races those recently. My next race is a 10k but I don't think it will be a huge PR. Theres gonna be 30,000+ people plus I have to run up a huge bridge. As for the marathon, probably will do one in the fall. I'm confident I could run a sub 3:30 right now but trying to cut 20 mins off by this fall.

LOVE the pics!!! You look AWESOME!!!! Who are all the boys at the starting line? How did they do?

Well you will catch up..you are going to have a complete PR year. :D

Thanks Teena! I'm not really sure who those little boys were. They were all were wearing jerseys so I'm guessing they were with some team representing a club/school? They were all pretty fast for their age. I got to congratulate a few of them! A lot of them placed in their age group.

Missy - you and me both! We will have a great year!

In the first picture it looks like you're thinking, "Kill me now!"

I was going to ask about the kids in the picture, too. I thought they were a family or something.

Vinh how cool I saw you on the start line, hey fast runners to the front eh!

and I saw you finnishing you looked quick well done thats so cool :)

haha, I should have been a few rows back so I wouldn't try to keep up with the really fast runners. That last stretch to the finish was rough. My form was probably horrible huh?

I'm glad it was a fun run for you. There is a race in Colorado called the Bolder Boulder. It is a 10K with bands on nearly every corner, belly dancers, and free food along the way. It is definitely an entertaining run!

Wow, some stud at the 1:12 mark, and again at 2:28!

I think your form looked pretty good Vinh- this race makes me so jealous, our races are pretty lame compared to that for the small races we dont get hardly any the stuff like in the video for the 5k, it makes me wanna fly over and race in your end of the world.

one of the 5ks I do is on the Facebook video on my wall just to show you as I dont know how to put on my blog ha ha LOL

Hey cool they got your finish. Lookin good.

That's a cool video! You looked GREAT at the start AND the finish! NICE pics on yesterday's post too! How neat to be able to watch your PR race! :)

Thanks Michelle! That 10k sounds pretty fun. It makes races so much better when they actually do stuff like that.

Haha Paul! Maybe one day I'll be a stud.

Sam, that would be awesome if you could come over here and race! Wish we could all meet up and race somewhere. I couldn't find that video you were talking about. Where is it? I looked on your wall and didn't see a video.

Thanks Joe! Yea, I'm surprised to see myself in it.

Thanks Smooth! I'm glad I got some pics of the 5k and even a video! It's really unexpected to see this for a 5k. Definitely my favorite 5k in Charleston.

Nice and fast - that 10K is going to be a huge PR for you.

Holy cow, that beat my 10 miles. Okay, it is official. You can no longer call me hard core---only people slower than me can do that.

WHOA.......I just saw that you had the Badwater Ultra as a goal. You are off your rocker!

Woah...no way....30k people? That is insane!!!

"Insane in the membraneeee"...lol

http://www.youtube.com/watch?v=0ZIl0QxOgKc

I think I'm having a massive sugar crash..at wicked junk today. :P

Missy! Yea, especially for a 10k. 30,000 is crazy. lol, insane in the membrane? that's old school =P How'd your weekend so far?

My weekend/Today was freaking fantastic...but right now I am having a massive sugar crash and a huge headache from it..haha....can only be on top of the world for so long. I am too tired to make a race report...Used up all my energy..but my race was good. Everyone here makes cute amazing race reports..I might attempt that tomorrow..haha.

Oh!!! I am so mega rude..how is your weekend? :D

Can't wait to hear about it Missy! My weekend is boring as always lol. Nothing special. Plan on lifting weights tomorrow. Maybe squeeze in a lil run. Then UFC tomorrow night. Nice video btw. I never stretch as much as I should. I heard the more flexible you are, the fast you can get.

Haha Oh I am such a dork. I meant to copy and paste...

http://www.youtube.com/watch?v=RijB8wnJCN0

The Self Myo Release I was showing to Jun and Scotty...so when I was doing a copy and paste for your Cypress Hill video I musthave not caught the copy and so Presto...you get A stretching vid instead..haha....

I'm a Nub.

Nice job!!!!

Hope you like the new gym! :)

Thanks Teena! Hopefully this new gym works out for me.

Man I have been on one of those treadmills. Those are just crazy. So can you do laps in that pool then?? Its great xtraining.

I hope you like your new gym. Being close is a definite necessity for a gym. Good luck with the treadmills, maybe they will help you be even faster.

Treadmills always feel like that to me, guess I am jacked up!

So, the question is, will you run to the gym or drive?

I've convinced myself that ours at home is off too (going faster than it displays). TMs just suck all around but I imagine they will come in handy for you in summertime in SC.

Mark - I will definitely be hitting the pool a lot starting in April. Also gonna be putting up a lot more mileage too!

Michelle - I'm pretty happy that it's really close. Not so happy about the treadmills. I don't really want to guess what pace I'm running. Especially when it's way off. But who knows, maybe it might make me faster =)

Kelli - haha, no way you are jacked up. You are hard core! The only thing that is keeping me from running to the gym is a really busy road. 4 lanes I would have to cross. There isn't really a stop light with a cross walk either.

Joe - my last gym had fairly accurate TM's. These ones are just insanely off. I usually only run on TM during inclement weather and when I wanna run on incline. Since the gym also has a pool, I want to start running and swimming right after each other (and vice versa)

My gym is .8 of a mile and I drive. Of course, i have a 5 year old in tow...

Well you know what most of our answers would be. ST GEORGE!!!!! I just finished up running the runners series to get in. Sure hope that if you decide that you get in too. From some of my friends that have ran it from Texas and Az. Say they didn't even feel the elevation change at all. So my vote is for ST GEORGE!! And then you can run it with us.

I'm pretty sure the "unbiased" answer to your question by most of the bloggers will be St. George. What about Nashville rock and roll?

Mark - I thought the elevation wasn't going to bother me either but it did for some reason. I wasn't really prepared for the hills/downhills last year either. I think I might just sign up and see if I get lucky in the lottery.

Burt - Are you gonna run STG?

I have no suggestion for your fall marathon but I hope you are able to get into the one you choose!

I will if I win the lottery.

Nashville Rock and Roll is next month. He is looking for a Fall marathon. Come on, Burt!

KP - I was just trying to be cordial. It's like when you ask someone how they're doing when you really don't care to know. LOL!

St George, of course!!! If you don't get in; then Top of Utah! But I hope you get in! No worries on the altitude. My 65 y.o. friend from N.C. and 61 yo friend from Mich. says they never notice it. These guys run BQ time in Utah! :)

fly over and I will do Dublin with you great Guiness and great people also a great marathon ;-)

KP - Thanks for keeping Burt on his toes!

Burt - lol, gee thanks!

Smooth - I would love to run it with everyone from the blog. I guess I'll have to decide soon. There are a few other factors I have to consider before I make a decision.

Sam - haha I wish. Are you planning on running that in the Fall?

No but if you are ? :)

V~I would say S.G. Are there no mountains you can train in near by? What elevation are you at?

Oooh..Sammie I want to fly over and do Dublin with you and Vinh!

Missy that would be so much fun deffo :)

Hellooooo anyone in here? It's so quiet in this blog entry. :D

yeah we need long silly words here me thinks :-O

Great time! You have improved so much over the last year. I am glad you felt great the whole time, that is when running is fun. Enjoy your weekend!

Awesome job man. Look at how strong those last 3 miles were. You just kept picking up the pace. Yeah you really do have alot more speed left in you for a sub 42 for sure.

WOW!!! You really are an amazing runner!!! Excellent job today!!! A huge congrats to both you and your boss!

Way to SMOKE your boss Vinh!!! ;P Show him who really is in charge..hehe.

Very nice PR as well. Err..that 4% grade...*shudder*

I LOVE how you kicked it in at 5:43 pace. You definitely will PR on your next 10k as well.

Woot!

Now that is a strong finish! Great race Vinh, huge PR on a tough course.

Michelle - Thanks a lot! Definitely was my best race so far. I hit everything as planned. Didn't start out too fast, and finished strong. Weekend has been awesome, thanks!

Mark - Thanks bro! I felt good. I was pretty conservative at the beginning b/c of the incline. Last 2 miles I felt awesome so I just pushed it and passed lots of people. Hoping to break 40 min next year on this course. Gonna be tough. I'm glad we both got PR's on our 10k's!

Teena - Thanks! You are the amazing runner! Your training is looking fantastic. I can't wait to hear about Boston. It will be a huge PR for you. I still haven't decided about St. George but if I do get in, you will have to help pace me =)

Missy! - Thanks! My boss and I stayed together till mile 5. He said he was hurting at the top of the bridge.... I couldn't let him beat me so I pushed it the last 1.2 He is 46 so he still ran an awesome race. He used to run 16-17 min 3 miles and has ran a 50 miler. He is pretty bada$$. We need to race together! Just don't beat me too bad =P

Joe - Thanks man! I'm pretty happy about this race. Now it's time for me to step up my mileage and training. I'll be waiting to hear about your huge half marathon PR coming up!

Oh my heck, you are fast! Nice job again. I agree, you can bust 41 minutes for sure.

Awesome Vinh. Perfect blog title because you keep getting better.

Wow another pr, well done Vinh- your doing so great improving allot and that half marathon your going to smash your time for sure :)

Thanks Kelli! Maybe I'll wait till next year to run another 10k and see how much more of an improvement I can make. I really need to focus on the marathon distance this year.

Thanks Burt! I can't wait to run a marathon though. I really think I can make a HUGE improvement in my time at that distance.

Thanks Sam! As of now, I don't have any races scheduled anytime soon. I need to work on my base mileage and work on marathon training. I don't know if I have it in me to pull out a sub 3:10 (BQ) marathon by this fall but I am going to try. Hopefully at least I can do it by next year.

I think 1 10k and 1 5k a year are plenty, but, then again, I am a total baby when it comes to short races.

Congrats on a PR! Awesome!

IDK Vinh...you might give me a run for my money..and give me something to chase to the finish! :P

jealousy is the worst kind but I am jealous :)

Awesome job Vinh.

Great job. You are very consistent.

Nice 8.

Found your magazine cover and posted it on my blog. :)

New photo nice. Let me guess fishing for dinner?? Great job Vinh. Oh did you decide on a race this fall??

Paul - That was one of the best post I've seen on FRB!

Mark - Ha, we were actually crabbing in the picture. Gonna register for STG tomorrow. I guess we'll see if I can get in. Do you think it'll be a problem riding with someone to St. George from SLC?

Nope no problem at all. I am sure you will find a spot. With any number of people you know from here. We would give you a ride for sure.

EZ????? 8:16?????

Rawr Tiger Vinh! Nice new Profile Pix..and NICE lovely lady beside you. :D

Yeah, what is with 8:16 being easy..haha. :P Thats a decent workload right there.

I wonder if I would look good in a bandanna. I think I look good in a hat.:)

Whoever says 8 mi @ 8:16 is EZ?!!! Oh yeah, vinh DA MAN!!!

Kelli - 8:00 is easy for you =P

Missy! - haha, thanks! The pic is a lil old, last summer I think. We were crabbing utilizing the chicken on a string method.

As for the 8 miles, it's nothing compared to your workouts! You make mine look weak =P Oh and yes, you definitely would look good in a bandana! Let's see a pic!

Smooth - haha thanks but compared to the workouts you've been doing the past few months, you make it look easy! You are superwoman!

Nu-uh, 9:07 was HARD for me today.

nice photo, hope the run goes well tooo :)

Good luck on the lottery. I am glad I am already in due to the runners series that I have been doing. I missed getting in one year. But was still able to get in by running the grand slam that year. Good luck again man. You will love it if you get in.

I hope you can get in! How did the 12 miles go?

Thanks Sam!

Mark - Yea I hope I can get it. I'm sure I'll do a lot better than last year. I'm going to try to get to SLC a week early and try to acclimatize myself to the altitude. Hopefully it'll be enough.

Michelle - I hope so too! I won't get off work for another 5 hours, so no run yet.

Love the new pic! Makes me crave summertime weather.

Nice picture Vinh!!! Was hoping to see you at the Top of Utah.... maybe I will get to meet some of the other bloggers while I am up there for that one. Good luck at the lottery, and remember.... if you don't get in, you can always come join me at Top of Utah!!!

KP - Thanks! Yep, it's gonna be in the upper 80's where I am this weekend! Beach weather!

Kim - Thanks! Yea maybe if I don't get in St. George, then maybe TOU. My only concern for these races is the elevation. It affected me last year. Make sure you are also training hills/downhills. They can beat up your legs.

Vinh I am curious--how badly did the altitude affect you? I live at near sea-level and would like to run some marathons that are at altitude, but am wondering how severely it will effect me--do you think it caused a significant slowing for you? Was it hard to breathe?

April - I ran the St. George Marathon last year and the altitude had an effect on me. I also didn't train any hills/downhills so that was another reason that I ran poorly. The elevation here is pretty much 20 FT or less. I believe the start of St. George is above 5000 FT. I felt like I was running 30 secs slower per mile. It wasn't really difficult to breathe but I was definitely running slower than usual. I also wasn't in the shape I am now but I was pretty sure I could have pulled out a sub 4 hour marathon easily. I'm gonna give it another shot if I can get in. Hopefully it will be a different result since I've amped up my training this time around. Which one were you planning on running?

So, you are planning on like 10 miles at a 7:15 pace, right???????

Haha yea right Kelli! That is all you.

Oh, okay, JUST 8 at 8:24. Seriously, when did everyone's EZ pace get so fast?!? I call that avg pace EZ, but what you guys do not know is that I run all but one mile slow, then I sprint the last one to bring my average down so i can call it EZ. ;o)

NICE workout and 8 miler today! Saw you signed up for St. George! Hope you get in! That will be a great marathon for you to BQ in!

Awesome workout -- awesome run!!!

Hope you get in!!! :)

Kelli - really? haha, why not just take it easy the whole time? =P

Smooth, Teena - Thanks! Yes, hopefully I can get in! It would be awesome to meet you two and run a marathon together! I'm gonna train my butt off but we will seen if I can pull out a BQ. 3:10, yikes!

If I took it easy the entire time, then my pace would make you guys laugh. I have to really sprint so no one will laugh at me.

Hey, what about meeting me in St George??? You forgot me!!!!! Rude. (Kidding, naturally). However, i am 100% sure you could do a 3:10 there, it is an awesome course. I will keep my fingers crossed for you.

Kelli - of course I will meet you there if I can get in. I might need you to carry me if I am gonna do it in 3:10. Hopefully if all goes well, I will try to go to SLC a week and a half before the race and get used to the altitude. Maybe we can do some runs together pre race. Just dont make me look bad and smoke me =P

I do not know if I could run with such a die hard as you! BUT, you could join us on our hills and show me how it is done.

I hope you get in, it really is the BEST marathon around. And your time would be amazing.

Who wouldn't want to run in a race called hell hole swamp gator? Sounds like a piece of cake!

That sounds cool!!! I think it would be fun to do one of those muddy obstacle course running races someday.

I think I'll enter the tobacco spitting and nice legs contests.

LOL Sounds like a great race. So did you check to see if they are actually giving out medals and trophys?? Or you just hoping for one?? Would be sweet if they had a cash prize for you too. Or a new pair of shoes.

Burt you would win the spitting one and the nice legs go get em :O

Youd need a new pair of shorts as they will be torn from the gator's LOL

lol Joe, yea sounds like a fun race. Wish you guys could join me!

Missy! - Haha, well I've already done one of those races. This one is'nt that bad though. I think it's just a regular race, though if it rains it could get a lil muddy but that's about it. Join me!

Burt - You would win both!

Mark - Yea, I believe top 10 overall gets gator head trophies. First 200 get medals. I think top 10 is manageable unless there is a lot more people racing than last year. You should youtube hell hole swamp festival. There are a couple videos about it. Or wait I'll just post it on my blog.

lol Sam! Definitely!

Great job on your 10 miles. The Hell Hole Swamp Gator 10K sounds like quite the race. Good luck with the medal conquest!

I love a good southern race... nothing quite like a shotgun start!

KP - yea I think it's going to be a blast. I want that gator trophy!

I like the gator trophy too, but yes big butt I didnt invite you on my challenge no fair dude your tooo strong ahhhhhhhhhhhh well done :)

haha Sam! I saw the push up/pull up challenge you posted on facebook. I hope Burt challenges you.

So do I....... and many others I need the more people the better its all on my blog ..... are you going to join us well you are probably doing more than the challenge anyways but would be fun to have another Frb'er in on it ????????? :P

ha ha just realised the challenge is 20 pull ups in 6 weeks well you done it today ha ha ha ha LOL oh well

Sam - I'm not sure if I'll do the pull up one. I only do a few once in a while to meet my 2010 goal for the year. When I was still in the Marines... I was doing 30+ in 1 set, and probably over a hundred in a day. I'm kind of tired of them now =P I'd rather do push ups so maybe I'll just join you guys on that one. When are you starting?

Shoot man, just watched those dang ol' videos, I hope you win one of them there trophies. I'd put er right there on my dang ol' mantle.

NICE workout and miles! Hope you win that Gator trophy!

lol Joe!

Thanks Smooth! I hope so too! It will be dedicated to all the FRB'ers if I win one!

Well you got a month to prepare for the big race. Just dont become gator bait.:)

NICE swim!

WHAT!!! Swim?? Oh no.:)

Haha...I just gave you swim advice like 2 seconds ago..Speaking of! Sounds like you are getting the hang of it...Free and Easy! :D

Thanks Smooth!

Haha Mark, trust me I suck at swimming so it's nothing special.

Thanks Missy! Really great advice. We'll see how much I can improve over the next few months.

all over the place... it fills up fast enough that you can't always be choosy.

that's cool that you're planning on SGM again.

Cal are you running STG as well? Yea I decided I'm gonna give it another shot. We'll see if I can get in first. I know it'll be much better this time in STG since I get to meet a lot of FRBers. I was all by myself last time.

I will be staying at my parents house now that they are living in SG. But yeah it goes fast for the good places. Sure hope that you do get in.

Yeah i'll be running SGM too. I hope the lottery is good to you.

I had to get a hotel room in Moab long before the race because the hotels sell out really fast. Good luck finding one with cool FRB people! Great job on 8 TM miles.

Great training this week!

Thanks Smooth! =)

you're going to totally win the competition.

lol KP, I'm just doing it for fun. I might have an unfair advantage b/c I do more weight training than the average runner. Are you in on the challenge?

I've dubbed myself the official cheerleader. I'm pretty sure I'll never be able to complete a pull-up. I did the test thing the other night and it WAS NOT pretty. So, I figure I might kinda do it on my own at home just because y'all motivate me. But, I'm not officially in the competition. I'm a sore loser and really don't want to eat Burt's shorts!

I've stayed in somne nice Econo Lodges - all you need is a bed anyway.

Nice long run yesterday, too.

KP - how do you like my shorts? Sauteed in onions? Raw like sushi? Well done?

KP - ha, it's all good. No one wants to eat Burt's shorts!

Joe - I stayed there last year for SGM, it wasn't bad but it wasn't that great either. I don't mind it though.

Burt - haha

he he Baby Burty ha ha

okay I think your gonna get to the 100/200 before any of us LOL

great workouts though :)

KP Just keep trying its all good fun with extreme comp streaks rofl

Hey, you take what you can get there on that weekend, right? All you need is a place to sleep!! Still hoping you get in, you would have an awesome finish time there!