Subscribe Subscribe | Subscribe Comments RSS
running biking athletics training swimming exercise

Archives for Uncategorized category

Goal training plan part 1

Here is a copy of my training plan for the next 3 months.  I have to build up to a half marathon before I can start working on my speed.  My goal is very ambitious and I only have 6 months to train.

My Monday workout may turn into a 30-60 minute jog.

My Tuesday and Thursday cross train is a bike commute to work where I will travel 25 miles each way by bike.  Things will come up where I will change from a bike ride to a swim or other workout.

Wednesday runs are 1/4 mile repeats.  6 at 2:15 pace means I will do 6 laps of 1/4 mile at a 2:15 pace.  I can do them faster but I want to build up slowly to avoid injury.

The Friday jog is to help make the legs strong.  I will change the plan for week 14 but this is my build phase.

This is a good base training plan.  If you are new to running, you may add one or two minutes to the Wednesday repeats and cut the Saturday runs in half.










Edit this plan in any way that you.  My goal is to give you a general idea of a plan.


I’ve already praised the video footage filmed at the Tour of California using the Shimano CM-1000 sports camera. Now, IMG, the Tour de Suisse cycling stage race, released footage courtesy its inCycle TV show.

The videos are available after the jump:

The 12th Annual Every Step Counts Run event takes place on Saturday, April 26, and benefits the Stepping Stones Growth Center in San Leandro.

From a statement sent to Alameda Runners:

“As you may recall, Every Step Counts is an annual fundraiser for
Stepping Stones Growth Center, and the $30 entry fee supports a wide
range of innovative programs for the nonprofit, including vocational
training, independent living and life skills. Runners participating in
this 5K run will be entered into prize drawings, and medals will be
awarded to the top first-run finisher in each age division, male and
female. Registration includes a t-shirt, goodie bag and refreshments.”

The race will take place at the San Leandro Marina and includes a 1-mile walk or 5K run – it’s an extremely flat, fast out and back course along the San Francisco Bay Trail.

NEW YORK – February 6, 2014 – Pyle Audio®, manufacturers of outdoor recreational sports gear and home, car and pro audio equipment, announces the Bluetooth Heart Rate Monitor and Watch (PSBTHR70). Pyle’s Bluetooth Heart Rate Monitor and Watch measures heart rate, average speed, distance traveled, number of steps taken, lap speeds and calorie consumption. The data can then be wirelessly transmitted via Bluetooth Smart technology to a number of third party apps on compatible iOS and Android devices including RunKeeper, MapMyRun and WahooFitness. There are many reasons why people monitor their vital signs and with Pyle’s Bluetooth device, you can get accurate data in any environment and design your very own personal fitness regimen. Additionally, the watch and heart rate monitor are water resistant protecting the devices from rain or sweat. The Bluetooth Heart Rate Monitor and Watch from Pyle Audio is available in black, green, blue or pink for $69.99 at

Full release available after the jump – and a few thoughts from Mike:  Read more… »

The Food and Drug Administration (FDA) calls aspartame, sucralose and acesulfame potassium safe.  They may be safe in small quantities but consider portion sizes.  A portion is 8 ounces and you usually get 1 to 2 portions per day.  How many soda drinkers drink 16 ounces of soda per day?  Diet soda has a negative image these days.  I did a Google search for “diet+soda” (see below for complete list).  The top 15 items were mostly negative.  11 of the top 15 items were negative.  I am not sure if the chemicals in diet soda are harmful by themselves but I would rather have the sugar over the chemicals.  I don’t think soda is harmful if you drink less than 3 gallons per year.

1.    Aspartame Facts –
2.    News for diet soda
3.    Sugar Crush: Why Diet Soda Sales Have Crashed
4.    Artificial sweetener aspartame is safe in diet soda, European review says
5.    Beer, Diet Soda Sales in Mystery Decline
6.    Diet soda – Wikipedia, the free encyclopedia
7.    7 side effects of drinking diet soda – Health – MSN Healthy Living
8.    Diet Soda Doesn’t Help You Lose Weight |
9.    Diet Soda Sales Lose Their Fizz | Video – ABC News
10.  Does Diet Soda Really Cause Weight Gain? What Experts Say
11.  Diet soda: Is it bad for you? –
12.  New study is wake-up call for diet soda drinkers – CBS News
13.  Images for diet soda
14.  Diet soda news, articles and information: – Natural News
15.  Diet Coke: Home

There are concerns and studies showing a correlation between diet soda and obesity, diabetes and heart disease.  The Internet has amplified fears.  Sometimes the raising the alarm is a good thing and sometimes it is fear mongering for attention.  I do my best to eat and drink organic products but I am healthy and I can afford organic food.

The stevia plant is the current sweetener of choice by the diet fad gurus.  Stevia is regulated by the FDA under “Generally Recognized as Safe” (GRAS) which means the rules of approval bypassed the FDA under the GRAS rules.  Hmmm, we went from aspartame that was approved by the FDA to stevia that was not approved but is used under the GRAS provision.  I can’t say which is better.  I can say that if you have to choose between the two, moderation may be the best choice.

I am a regular reader of Slashdot.  They were recently bashing diet pills that are approved by the FDA.  I am a believer in things that are approved by the FDA.  Congress and big business may push laws through that affect the FDA but I think the FDA does the best they can to look out for our safety and well-being.  The diet pills are called Qsymia and Belviq and must be prescribed by a doctor.  If that is what it takes to get you started, by all means, go visit your doctor and ask for a prescription and a weight loss program.  Going from a dormant lifestyle to a healthy one has to start someplace.  If it takes a pill to get you started, take that pill and get started on your way to good health.  I am sure your doctor will want you to move to natural alternatives as soon as possible anyway.  The cynical people will tell me the doctors want to make money by selling prescriptions but I think it is the patients that want to take a pill to solve their problems.

Don’t take my word for this.  Read as much as you can to make informed decisions.  It seems like life is a pendulum.  If you are extreme in any one thing, you seem to swing the other way and be extreme again in something else.  Do the Google search for diet soda and read the links.  I am singling out diet coke because they made the list.  Contact diet coke and ask them about healthy soda drinking habits.  I bet they will give you good answers.  They don’t want you to die; they want you to buy soda.

Research and moderation is key.  Get started.  There is no time like the present.

It is officially the off season for me.  Since I did not plan on running a marathon in December, my off season began in October but I kept on training in hopes of another Rapha 500 challenge in 8 days event around Christmas.  I tried the challenge two years ago and failed miserably but this year looks promising.  I discovered both Rapha and Strava at the same time for that challenge and I am happy that I did.  They are both good organizations and I owe to myself to complete the challenge.

Back to the off season training article.  Most of us pick an event as our main or “A” event.  Sometimes we do two “A” events in one year but we still have the same feeling when we finish our main event.  It is a feeling of accomplishment.  We achieved our goal or we did not achieve our goal.  If we did not achieve our goal, we will either quit or dedicate ourselves to achieving our goal next year.  My message here is for the people who achieved their goal and then asked “Now what?”  It is a weird feeling when a mission has been accomplished and you have no follow up goal.  Most of us find ourselves in this predicament at one time or another.  I am bringing this up because I am in the “now, what” stage myself.  Here is a list of things I do to keep myself ready for the next season.

  • Find next “A” event
  • Maintain core strengths
  • Lift weights
  • Swim a mile at least once a week
  • Ride my bike farther than 40 miles at least once per week
  • Run close to 10 miles per week
  • I also like to do a couple trail half marathons during the off season to keep my endurance up
  • Check your calendar for the last season.  Did you get injured?  What were you doing before you were injured?  No calendar?  Create a plan to track your workouts.
  • Pick your next event
  • Develop your training plan for the event
  • Decide what your fitness level should be when the training begins

Picking your next event is usually the most fun part of the process.  There are so many events in so many locations; it can be hard to choose.  If you are picking one of your first events, it is so exiting when you realize that you are going to be an athlete.  I still remember my first race, when the race director raised his bull horn and said “athletes, gather around”.

Developing the plan is not easy.  There is no plan that fits everyone.  We all have to come up with our own plan.  I recommend looking at other peoples plans to use as a reference for your own plan.  I do the same thing myself.  I can take my own plans from 10 or 15 years ago and tailor them to my current needs.  As I get older, my recovery is not the same as it was 15 years ago.  My nutritional needs are certainly different from 15 years ago.  In fact, the grocery store is different from 15 years ago but that is another matter entirely.  I encourage everyone to put at least one rest day per week in their training plans.  I tend to be more prone to injury when I am training over 20 hours per week.  I used to consider a 2 mile swim day as my rest day.  That was not a good idea.  Rest means rest.

Whether your “A” event was a couch to 5k or the western states 100, rest up, pick your plan and have fun.

There are a few different companies that make neat products but fly under the radar among athletes and people with stinky, moist shoes. One of those companies very well could be Stuffitts, a company that specializes in portable drying solutions for shoes, helmets, gloves, and gear – something that we often don’t think about buying, but could probably use.

The Stuffitts For Shoes Pro product is the company’s top product, with a $24.99 MSRP, and is available through major online retailers and from select sports retailers.

Full thoughts available after the jump: 

The individual time trial is known as the ‘race of truth’ for a reason, with each rider needing to face his own weaknesses and overcome all challenges without the help of teammates in the peloton.

Some riders seemingly can destroy the ground beneath them while riding a time trial, while other riders can’t generate the watts needed to find success.

The Tour of California’s 19.6-mile individual time trial (ITT) finished with a brutal 1.7-mile, 950’ climb in San Jose, averaging a brutal 10.6 percent.  Driving up Metcalf Road before the riders came through yielded a steep, long intense uphill that each rider would suffer up.

Tejay van Garderen completely blew apart the ITT by winning in 48 minutes, 52 seconds, which was 23 seconds faster than Vacansoleil-DCM’s Lieuwe Westra and 28 seconds faster than Garmin-Sharp’s Rohan Dennis.

van Garderen is the true US cycling talent of the future, as he has all around cycling skills, a great personality with the fans and press, and is the first generation post-Lance fall out.  While most of the well-known US riders have either tested positive – or were strongly implicated in doping – van Garderen can give us hope.

I just posted an article about going from being a desk jockey to running a 5k the other day.  Today, I found a similar article from in my inbox.  Their article is similar to mine.  We both encourage you to get out and do it.  Do not overdo things.  There is no shame in walking.  Slowly build up to the 5k distance.

I am a firm believer in getting multiple opinions and making your own decisions.  It is amazing how many things work well one day and not so well the next.  Read up on things and draw your own conclusions.  Do your best to not come up with excuses to rest. is a great place for articles.  They are like the Microsoft of event management.  They reign supreme but they know there a lot of options available.  To stay relevant, they have an online magazine and wordpress style blog.  Their blog is excellent.  The articles are well written and pertain to most sports for all levels.  They are a “for profit site” but I have never noticed a bias in their writing.  I give them kudos for keeping the bias out.  I have people send me stuff to review and it is so hard to not cheer on the little guys who are just starting out or the people who contact me.

If you are not a member of, I encourage you to browse around their web site.  It is a good idea to sign up for their service and have your credit card on file.  Some of the events we do sell out quickly.  It is good to be on record when you sign up for these events.

Note: I have no affiliation with

No training to a 5K

Getting healthy is hard but it does not need to be painful.  When you lead a comfortable sedentary lifestyle, it can be really hard to get started.  If you make it painful, the chances of you repeating the effort decrease dramatically.  Getting started is the biggest hurdle.  Once you start, take it easy.  You will get stronger as time progresses.

  • Do it – Get out the door and take that first step.  Decide when you are going to train and do it.  It is amazing how many excuses we can come up with to skip a workout.  I am currently training for a triathlon.  I am training for more than 15 hours per week and I still look for reasons to skip a workout.
  • No pain – I know about the old saying “No pain, no gain”, but that is not always true.  If you get a pain in your side, do not suck it up and keep going.  Relax; there is nothing wrong with slowing down or walking.
  • No huffing and puffing – If you are having a tough time breathing, slow down or walk.  There is nothing wrong with shuffling along and getting it done.  You are training to get stronger.  When you are starting out, moving is the primary goal.  Get out and do it.
  • Start easy – When I started running the telephones were about 100 yards apart in my area of rural Pennsylvania.  Paradise, Pennsylvania to be exact.  I would run from one telephone pole to the next, and then walk to the next pole.  I would make it about 3 or 4 poles then I would start walking a little bit early then start running a little bit late.  After a couple of weeks of this, I would run for 2 poles then walk one.  Before the summer was over, I could run 3 miles without stopping.
  • Distance before speed – Do not worry about your speed.  Work your way up to a distance of 2-5 miles then work on speed by using the same telephone poles.  The same thing happens when you are working on speed as distance.  Working on speed can bring tears to your eyes.  Know the difference between lung pain and body pain.  If you are not sure, assume it is body pain and slow down or walk.  Injuries mess things up.

I know these tips are general in nature.  The idea is for you to find tips from a lot of sources and do what works for you.  Take it easy, have fun and don’t get hurt.  I excel at the having fun part but I am not too good at taking it easy and staying healthy.