SH

ukr http://mwcsg.mygcsg.com/fbakabk/dpmva/aqdh/pow.htm

SH
wlw

Things have Changed Just a Bit




We have updated the Salmiler lifestyle blog with a different style and format.... Please go to Salmiler.com for the updated blog....living this lifestyle on the run, R U?


Salmiler
salmiler.com

9 days until the Big Day!!!

miles run: 7 mile run....................................dirt/ashpalt.................................sunny/warm

fuel for thought: "The will to win is worthless, without the will to prepare." -Unknown


Calling all runners and running fans:

Its another early morning for me today. I was originally supposed to close this afternoon but you know, things happen and plans change...for me, however, every change is another opportunity. This afternoon I will do the run I originally had planned for tomorrow, which in turn, will allow me to be off tomorrow. With just 9 days to go until the Los Angeles Marathon, things are finally quickly winding down to the very end. Its making me anxious just thinking about the Big Day. This week coming up will find me loading up on complex carbs and electrolyte supplements to refuel for the big day. Other years I have been less informed, thinking it only mattered what you ate the day before the race. Now however, the more you read and learn you come to find out that its up to a week that you have to nutritionally plan ahead for that big day. You will be thankful you did when your back up fuel starts depleting fast past the 13 mile mark. For this purpose, I headed out to Trader Joe's and got myself a bunch of awesome food. Last night I had an amazing delicious Spicy Thai Pasta Salad with White Chicken Breast and a portion of Almonds right after my 7 mile run and exercise routine. Of course all complemented with a tall bottle of Glaceau's Smart water filled with awesome to goodness thirst quenching fun and electrolytes. I can't wait to see what's for dinner this afternoon. Trader Joe's Rocks my pants....living this lifestyle on the run, R U?

Salmiler

13 days left until LA

miles run: 7 mile easy, easy run........dirt.........asphalt

fuel for thought: "It is a rough road that leads to the heights of greatness." -Seneca


Calling all runners and running fans:


With just 13 days left until the LA Marathon, I have been getting everything ready to head out to LA a few days before the big event and attend the pre marathon festivities, expo, and load up on carbs for the Big Race. I shall be heading out Saturday the 23rd, to run Monday and return Monday night....more details in the upcoming days.
On this blog entry I wanted to stress the importance a warm up and warm down ( cool down). A few entries ago I showed a video that stressed the importance of a warm up and which also had some tips of exercises to engage in to stretch and loosen up the muscles before a running exercise. Today, however, the emphasis will be on the cool down. For me personally, I can say that full on body cool downs have allowed me to maintain injury free for about 4 years. If you read some of the major running books, they stress the importance of a warm down, and some even point that without it, can lead to a decline in fitness level as well as injury do to the fact that you are not allowing your body to come to term with the cycle of workout before rest mode ( you down just go from gear 6 to a parking position in your mannual vehicle, do you?). The following is a video I obtained from the LA marathon website where Rod Dixon ( Bronze medalist, Olympics 1972 1500m) shows you great ways to stretch for an optimal cool down. Watch and apply to your running routine.....living our lifestyle on the run, R U?




Salmiler

Got RECOVERY

miles run: 8 mile slow recovery.........dirt.......................................hot hot hot!!!

fuel for thought: "Man was not made for mere human accomplishment. He was made to reach for the impossible and watch God make it possible." -Obtained from Sara Hall's facebook entry.


Calling all runners and running fans:

Today was a slow RECOVERY run from yesterdays last tempo run before LA. Pretty much my training is done for the La Marathon in approximately 18 days. What's done is done. Now its just a matter of running enough to maintain my fitness level up and start preparing mentally. The LA marathon is a physical as well as a mental game. The first part is done, now the second...well, I'm still working on it :)

Also, for all of those running fans out there of the great Ryan and Sara Hall, check out their official website for inspiration, running tips, and updates on their lives on the run. Great stuff they got going there!!!

The video below is an interesting one because of the no so obvious fact when training for a marathon or any other endurance race for that matter. People tend to think that your success of a given race has everything to do with the hard workouts that you put your body through during training. The point of this video is to highlight the importance of a recovery and how its equally as important as the hard training. Check it out and apply to your running. Perhaps here is the reason why you are not getting any faster...lol.....living our lifestyle on the run, R U ?



Salmiler

I finally joined the millons of iphone lovers....

miles run: 7 mile recover................................asphalt............................cold/dark



something to think about: " Do or not do, there is no try" -Yoda



Calling all runners and running fans:



Today I went on an easy 7 mile run to recover from yesterdays 20 mile aggressive run. What made it extra challenging was the fact that I had work right after....Let me just tell you that I didn't go to sleep until 330am. Luckily yesterday's run will have been the last tough run before the Marathon in three weeks.


By the way I just got my 3G 16GB iphone yesterday and I couldn't be more stoked....Now I can check my email on the go...and I will be able to find myself when I get lost...:).....living the lifestyle on the run, R U?



Salmiler

Zero Sleep tonight..Bon qui qui

miles run: Sunday morning....9 mile run......dirt.................sunny

fuel for thought: "It hurts up to a point and then it doesn't get any worse." -Ann Trason


Calling all runners and running fans:

Its 3:30 am on Monday morning and I have had exactly 0 hours of sleep tonight. I ended up switching shifts with another manager this weekend to all closing,except for Monday, which ended up messing with my sleep. For me, sleep needs to be worthwhile. My sleep length needs to be at least 6 hours, no less. Given that i got out from work at 12am and come back to open at 6am, I would only end up getting 3 hours of sleep, after drive time, and pre and post prep time. I can't dare tease my body like that. Instead, I have just spent the last few hours updating the Salmiler page, and looking over future products for the apparel line. You can expect me to come home Monday afternoon and crash until the next day. Only to realize that I have a 20 mile run ahead that very morning....the sacrifice one is willing to do to follow the dream...thank god I only have myself to think about for now :)
On this sleepless night, I also had a bit of time to watch this crazy video that makes me laugh hysterically, every time I watch it. It was first introduced to me by my brother, Elio, on his myspace site. Its the famous, Anjelah Johnson as, Bon qui qui at King Burger... "where you can have it your way, but don't get crazy!!! LMAO...Check it out and enjoy ;) living our lifestyle on the run, R U?


Salmiler

Outstanding Performance Ryan and Kara

miles run: 12 mile run....................dirt/asphalt....................................sunny/perfect

fuel for thought: "If a man coaches himself, then he has only himself to blame when he is beaten." - Sir Roger Bannister


Calling all runners and running fans:

Today I went out for a 12 mile run. The weather was perfect( sunny yet just a bit windy) and I felt physically and mentally great. What more can you ask for, right? With exactly one month to go ( or exactly four weeks and 1 day) until the LA Marathon, I've hit the peak and now I start cutting back my mileage this week coming up. This next Tuesday,however, I have my last 20 miler before the race. At this point the bulk of my training is done and I just need to make sure that I am gearing up mentally for the race.....I can already feel the birth of baby butterflies in my stomach....:)

A big round of applause for Kara Goucher and Ryan Hall for their outstanding performance at this year's 2009 Boston Marathon, held Monday May 20. They both obtained the 3rd place finish in their respective divisions. Great way to REPRESENT Ryan and Kara.....there will be plenty of races ahead to win that First place :) The following is a video of the 2009 Boston Marathon Men's and Women's race finish....Check it out and get inspired!!!...living our lifestyle on the run, R U?




Salmiler

Soon it will all disappear forever

miles run: day off from running today....

<31> more days until LA....woot woot!!!

fuel for thought: "The pride you gain is worth the pain. " - Dennis Ogilvie

Calling all runners and running fans:

It doesn't get more chill then today. This day was truly relaxing for a change. I didn't run today. Instead, the only productive thing that I did was take my car in for a scheduled service....feels great not to have to spend cash for car service...BMW takes care of it all for me :). Well, not for long though...only until the50k mile mark. Soon, before the 40k mark, I will have to decide if I want to extend warranty past the 50k mile mark or bite the bullet and spend as I go...

Moving right along, the content on this blog will soon be gone like the wind, forever. The good news is that in 2 weeks Salmiler will have a permanent home in the form of a professional website, as mentioned before.

Also, I great shout out to Steve Martin , who I recently found on facebook after 7 years. Steve was this awesome, human being runner from UCSD ( 2002 alumni) that showed myself and the other freshmen runners the way while running. I will always be grateful to Steve and the rest of the guys on that TEAM for making my experience at UCSD a memorable one. Its also great to hear that many of the guys are still running...stoked!!!

Surfing the net I found this great video that reminds me of the friendly tag-you-are- it dirty games that occur while running :) Check it out and enjoy...living our lifestyle on the run, R U?

Salmiler