Happy New Year Runners

miles run: 13 mile long run.....dirt/asphalt..... nice and sunny


something to think about: " Most people run a race to see who is the fastest. I run a race to see who has the most guts." -Steve Prefontaine




Calling all runners and running fans,

Happy New Year Runners! I didn't want to skip out of 2008 without a last blog post so here it is. Today I was off from my regular job and took this opportunity to do a long run. I got up to a few texts and missed calls from my brother and sister... I will come back to this later. After I got up, I got ready and went out for my run... Today ,again, was a very nice day. The sun was out nice and bright and the running course was very welcoming. As I was running I was thinking back at this year that is coming to a close. Its amazing how fast time breezes right through...another year, and we are not getting any younger. For those of you that keep putting everything for later.... the time is now!!! In this day in age we are so preoccupied with all the technological advances that we keep forgetting about our own sense of fulfillment. What was it that you wanted to do when you grew up? Wait, how old are you now? Oh, plans changed? In the end everybody is responsible for their own future and accomplishments. So continuing on, after I got done with my run, some two hours later, I called my parents house to and find out that my stickers were in. Yay for Salmiler stickers. As posted before, I ordered some stickers online and I finally got them delivered today. Its a nice simple sticker size 4" by 2" oval with the salmiler logo in blue and the runner icon in the middle in red. I am currently working on the design for my shipping box/flat. I should have some pictures of the stickers soon.... Be safe during all the celebrating and stay toned to hear plenty more from Salmiler next year ( lol... in like 3 and its 2009) Again, Happy New Year Runners :D... got miles?

salmiler.com

Recovery After the workout....

miles run: 8 miles.... nice and sunny..... dirt/asphalt


something to think about: "It is true that speed kills. In distance running, it kills anyone who does not have it."--Brooks Johnson

calling all runners and running fans,

As mentioned on Sunday, yesterday I rant a speed work out doing 1 minute intervals for 50 mintues. While it felt good it also kicked my behind....I could feel I was lagging the last ones. Today, on the other hand, was an easy 8 mile recover to loosen off my legs and muscles. Its amazing how we have had three sunny days in a row in December? Isn't it supposed to be rainy and cold? Not in Riverside and not now anyways. So the new year is just around the corner and I'm sure everyone is coming up with their new years resolutions right? What is it gonna be this year guys? Lose weight, eat healthy, less procrastination? For me, my main focus will on my all around well being... Businesswise, however, my main focus will be getting this Salmiler lifestyle/Apparel brand off the ground and on its feet. I just found a custom made stay flat shipping box with my logo to ship my products... I found a shipping supply company that is actually willing to make custom envelopes and boxes for my salmiler shipping's. Finding these has been a roller coaster ride... some were willing to do it at a really high price (beyond my budget) others would do it but it couldn't bee my logo... it would be the name of my logo in their own fonts and styles...This one that I found is willing to do it for a fraction of the cost...Wednesday I am meeting up with one of my designers to do the decor for the box...I want something nice and simple with not too much clutter....We shall see what come out of this design session... stay toned for more... got miles?

salmiler.com

Sunday Run...

miles run: 9 miles... sunny...dirt/grass


something to think about: "The great thing about athletics is that it's like poker, sometimes you know what's in your hand and it may be a load of rubbish, but you've got to keep up the front."--Sebastian Coe


Calling all runners and running fans,

This posting was intended to be posted before midnight... but as you all can see it displays the day of Monday....So we will just pretend its still Sunday :)you with me?lol. So today I ran a mid long distance run at two thirty in the afternoon and it felt great. It sure feels good to run and not have to worry about getting to work on time given that today I was off. Usually I always run earlier in the morning or later in the afternoon because of work or subbing on my days off. For those of you guys that don't know, on my days off from managing the restaurant, I substitute teach at the local district here in Riverside. Moving on, I had mentioned that I was now going to run the Huntington Beach Marathon in Feb. right? Well, if you go to the website ( click title above ) you will find that the marathon is sold out. I guess it doesn't matter since I am doing the half and there is still openings, and even so, I might end up doing the whole "bandit run" where you race but never pay... this is bad and by no means am I promoting this... bad, bad, bad!!! To get to my point, I didn't know this race was so popular like to sell out so fast or even to sell out at all. I mean, I know LA is the third most popular marathon in the country and even this one never sells out.... maybe its all a strategy to hype the race and get people to sign up for the half? The half is still 85 buck only 10 less than the full marathon cost. Just a curious thought!!! Tomorrow I will be doing speed work out. I might do 1 minute intervals for 50 minutes. We will have to see how the weather pans out then.... Peace

salmiler.com -got miles?

Long Run/ Random thoughts

miles run: 8 miles recovery..... nice sunny..... dirt.

something to think about:“Many of life's failures are people who did not realize how close they were to success when they gave up.” -unanimous


calling all runners and running fans,


Yesterday, the day after Christmas, I ran a 14 miler and really wanted to post about it but was running late for work so I decided to prioritize and leave it for today. The long run felt great. The weather was nice and sunny and there were a ton of other runners out running as well. I know most of them are not regular runners and are just doing it because they felt guilty of all that eating the day before but it still feels good seeing others running putting in those miles. I ended up running this run along Victoria heading up to Arlington St. and up Arlington towards Moreno Valley. I like this run because of the nice scenic homes you see along the way.... I always think to myself, someday I will have that one... and that one ... and...maybe that one too. Anyways, so I made up my mind that I want to run the Huntington Beach 1/2 marathon in late January early Feb. I want to put myself out there a little more since I am training year around anyways, right? As posted before, the LA marathon has been moved to May, so this 1/2 marathon only helps me better prepare for that Challenge. On a good note, the course of the LA marathon has changed also to very popular course ran from 1996-2006. I got to run this one in 2006 and really liked it. I all happens around downtown including the start and the finish. This only makes it convenient for spectators because they don't have to drive around to get from the start to the finish like they had to for the course ran last year. This course last year started in Hollywood by Universal Studios and ended 26.2 miles always in Downtown. Even for runners, it sucked because after the run, limping and all, you had to get on the trolley or hitch a ride and head back to Hollywood to pick up your car and belongings. Moving along, today I ran a recovery 6 mile run just to loosen up my legs. It was quick and easy. Now I am waiting for my brother to come buzz my hair.... I don't think I like it long anymore like I used to. I think I will cut it shorter more often. At any rate, I am excited cause I'm off from work tomorrow...which means lots of running and working on the new salmiler project. Stay toned for the Salmiler Apparel Collection coming soon...got miles?

Salmiler.com

Christmas Eve doings

miles run: 0 yet... I will probably hit the streets after the rain stops.

something to think about: "Cowards die many times before their deaths, the valiant never taste death but once".--Julius Ceaser


Calling all runners and running fans,

So its the happiest day of the year... Merry Christmas all runners and ruining fans!!! Let the joy of the Christmas Spirit reign in your hearts and in the hearts of your loved ones. As for me, I have been spending the last few hours with family and friends and will continue until tomorrow. Yesterday after eating my parents delicious tamales, I went with my sister to the downtown district area better known as the Mission Inn. Every year deck this place out with lights and animation and they even add a skating ring. I gotta admit its the most beautiful at Christmas time and widely popular for there are many crowds there always . For the first time ever, I had a funnel cake with whipped cream and strawberries and let me tell you it was sooo good!!! I felt guilty after i did but I quickly calmed myself down thinking, hey you only live once right?lol. We walked around the Hotel, yeah the Mission Inn is a historical hotel and the main attraction here. We also bought a huge bag of kettle popcorn to bring back home to the family. When we got home we had more tamales and hung around with the family. Then we started watching some movies and I ended up falling asleep for a few hours... then woke up to my brothers loud speakers for they were still watching the movies and ended up going to Denny's with a good friend of mine...randon!! This Christmas I woke up and already have a whole agenda planned. I will have to get back to you and let you know what went down. Again, Merry Christmas to you all... peace.


salmiler.com -got miles?

Another sunny day :) more running!!!

miles run: 10 miles....clear/ sunny...... mud/grass
something to think about: "Run like hell and get the agony over with."--Clarence DeMar

Calling all runners and running fans,

Today I opened my eyes to a ray of sunlight beaming through my window and knew it was time to hit the trails again after yesterday's rain. Today my run felt great. It was a nice sunny day in the middle of December?Yes, that's what happens when you live in the dessert and it only gets to 11o in the summer. Its all relative... compared to those triple digit temperatures, this is heaven... Now if you compare this to the snow storms and blistering freezing temperatures of the east coast then there is no room for comparison. I took some pictures along my run that I should be posting in the next few days. I have a nice little camera I bought a few months ago and haven't quite mastered its usage. Moving along to other things, many of you know that a good diet comes hand in hand with running and although they say you can eat whatever you want when you are running high miles, the truth is that while in terms of weight gain you may have nothing to worry about, in terms of nutritional replenishment you may be limiting your body and therefore its potential by sticking to this "eat whatever you want" mind set. I have posted an excerpt from an article in the men's health magazine that looks closely at some surprising foods that may not be so good for you after all. It also looks at their ironic alternatives for best nutritional value. Please keep in mind that while the alternatives might not be healthiest food, they are still better and its important to make wise choices when selecting from your options for nutritional fuel. This blog, the Salmiler lifestyle, is here provide the tools and resources for all of us to make more wise choices but in the end the choices is yours...

The following article was placed in the latest edition of the http://www.mensmagazine.com/ . "There may be no place on the planet more daunting than the American supermarket. From the produce section to the frozen-food aisle, the modern day market is loaded with 50,000 food choices, all vying for your hard-earned money. And there’s no better way to start slimming down in 2009 than by eliminating the most egregious offenders in the supermarket from your shopping cart. That’s why we created the Eat This, Not That! Supermarket Survival Guide: to help you cut through marketing mysteries and food-label lies in order to make the smart choices that lead to fast and permanent weight loss for you and your loved ones.
Some are conspicuous calorie bombs, others are junk food masquerading as healthy food, but all of these foods have one thing in common: They will undermine your efforts to lose weight and feel great in the New Year. So study up on the list of the Worst Supermarket Foods (and while you’re at it, don’t forget the 20 Worst Restaurant Foods in America), and resolve to master your market in 2009!
WORST COOKIE
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g)180 calories / 10 g fat(3 g saturated, 2 g trans)13 g sugars
Stick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market’s refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as “white confectionery chunks.”
FAT EQUIVALENT: 5 “fun” size 3 Musketeers bars
Eat This Instead:Toll House Chocolate Chip Cookie Dough (11⁄2-inch ball, 28 g)130 calories6 g fat (2.5 g saturated)11 g sugars
WORST CANDY
Twix (1 package, 2 oz)280 calories / 27 g sugars14 g fat (11 g saturated)
Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA’s daily consumption recommendation for these dangerous fats in each package, this is one potentially hazardous after-lunch snack.
SATURATED FAT EQUIVALENT: 11 strips of bacon
Eat This Instead:100 Grand (1 package)190 calories22 g sugars8 g fat (5 g saturated)
WORST CEREAL
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c)420 calories12 g fat (7 g saturated)6 g fiber / 30 g sugars
Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size—and you’d get more fiber and save about 60 calories in fat.
CALORIE EQUIVALENT: 8 chicken wings
Eat This Instead:Kashi GOLEAN (1 c)140 calories1 g fat (0 g saturated)10 g fiber / 6 g sugars
WORST INDIVIDUAL SNACK
Hostess Chocolate Pudding Pie (1 pie)520 calories / 45 g sugars24 g fat (14 g saturated, 1.5 g trans)
Skip past the enriched flour and water on the ingredient list and here’s what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier.
SATURATED FAT EQUIVALENT: 2 McDonald’s Quarter Pounders
Eat This Instead:Chocolatey Drizzle Rice Krispies Treat100 calories / 8 g sugars3 g fat (1 g saturated)WORST PACKAGED LUNCH
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package)680 calories / 61 g sugars22 g fat (9 g saturated, 1 g trans) / 1,440 mg sodium
Here’s your first clue that this meal has issues: The ingredient list—in its squinty small type—is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.
CALORIE EQUIVALENT: 15 Chicken McNuggets
Eat This Instead:Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread(145 g)280 calories9 g fat (4 g saturated)890 mg sodium
WORST FROZEN PIZZA
DiGiorno for One Garlic Bread Crust Supreme Pizza850 calories / 1,450 mg sodium44 g fat (15 g saturated, 3.5 g trans)
The bloated crust and the greasy toppings will saddle you with 60 percent of your day’s sodium, 75 percent of your day’s saturated fat, and nearly twice the amount of trans fats you should take in daily.
CALORIE EQUIVALENT: 6 slices Domino’s Thin N Crispy Cheese Pizza
Eat This Instead:South Beach Diet Deluxe Pizza340 calories660 mg sodium11 g fat (4 g saturated)WORST FROZEN ENTRÉE
Hungry-Man Classic Fried Chicken1,020 calories / 1,570 mg sodium57 g fat (12 g saturated)
They should rename the company Hungry-Men, because there’s no way the average guy needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.
CALORIE EQUIVALENT: 5 Krispy Kreme Original Glazed Doughnuts
Eat This Instead:Banquet Select Chicken Parmesan350 calories870 mg sodium15 g fat (3.5 g saturated)
Want to see the entire list? Discover the No.1 Worst Supermarket Food in America, and 12 other offenders" Men's Health Magazine.


There you have it... who would have thought that this food could be so bad for you....At any rate, just try go for whats better for you... although with the holidays around the corner I can already taste the treats, the tamales and the candy that will be made available.... I do the lemonade cleansing come January 1st so I should be okay.... That's it for now gotta get ready for work.. its my Friday.. oh yeah!!! Peace. -got miles?

salmiler.com

Rainy day 3 days before you knoow what :)

miles run: 0 miles due to the rain....:(


something to think about: "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." -unknown




calling all runners and running fans,

I woke up to another cold and rainy day here in the Inland Empire and it doesn't look like its gonna stop for days. What's sucks is that I can't run until it stops, putting me behind for yet another week again. There comes a point where its just too much to catch up on all that behind running. It is then when you just decide to lose track of all the behind days and start a fresh on a given week. Y0u do the best that you can do and you don't let the little things like that get to you. Currently sitting here in my nice warm chair with my dog running around playing with an air freshener cap. Just finished eating a peanut butter and jelly sandwich on wheat with bananas... its usually my favorite healthy snack food... I of course use all natural peanut butter and jelly ( most of my food purchases come from www.traderjoes.com ). You all should try it sometime its very filling and a good source of protein and potassium.... yum!!!! Moving on to other things, I am excited that its three days until Christmas, and this year like last, I am gonna be off both days (24th and 25th) from my day job...That should give me sufficient time to catch up on a long run, maybe? Eat lots of tamales that my parents will be making on Christmas Eve? Or both... I think C is better :). I am also really excited for the new year as we have many great surprises with the smiler apparel brand. Our first designs should see the light in January of 2009 followed by infinite additions of others to follow. This blog will be the communication medium that will allow smiler to continue to share, and collect ideas concerning the running lifestyle that smiler promotes. I plan to have interviews with other entrepreneurs, elite runners, and others of interest and post them here for all runners and running fans to enjoy. For now that's it with all the rambling but stay tuned for more great surprises to come.... got miles?


salmiler.com

Sunday tempo run

miles run: 8 miles at tempo pace ( 70% of race pace)... nice and sunny.... asphalt/dirt


something to think about: ""Listen to your body. Do not be a blind and deaf tenant."
-Dr. George Sheehan



calling all runners and running fans,

Normally Sundays are rest days... but not this week. Due to the rain earlier in the week, I wasn't able to run Monday, Tues, or wed so now I have to run every day until Christmas day to make up for it... again I usually run five days a week as part of my marathon training, but I am flexible when certain situations arise (like the rain this week). Today was a tempo run for me which means about 70 percent race pace...I like to do these twice a month off season and once a week during marathon training season. I also usually increase them as my target race gets closer. My last race was the Mission Inn, Riverside 5k in November and noticed that my kick significantly improved from previous races after implementing one minute tempo intervals more regularly before the race... I do remember these from high school and college but never actually saw a big difference... so remember do your homework ( run your tempos) you will be thankful you did at the last straight away before the finish line... got miles?

salmiler.com

A slow start

miles run: 8 miles.... nice sunny.... mud/asphalt

something to think about: "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face."--Gatorade


calling all runners and running fans,
Today i went on a nice slow lazy run. It started off as one of those days when you get out of bed after pressing on the snooze button like a gazillion times and the only reason you are up is because you know you got shtuff that needs to be done. Well, that was the case this morning... so i got up and when on an eight mile slow run. I was more tired than anything and so I considered it a lazy run. Its okay though, I put my miles in and that's what matters. I could have easily chosen not to run at all but i pushed myself out the door and checked off one more thing off my list. On the way back I saw a good friend from high school that I hadn't seen in person for some time now. We both ran cross country in high school and had stayed in touch though mainly myspace ( feel free to add me at www.myspace/salmiler) and the like but not in person. It was funny cause as soon as I saw the car I knew it was her.... its nice to see she still has a nice smile :) Moving on to other things, its nice knowing that I am done Xmas shopping, unlike other years when I didn't finish until the night before. Thanks to my awesome sister all the gifts are nicely wrapped and under the tree. Can't wait until Xmas, but not just for the presents but for the tamales that my parents make. They are so good and it will be one of my last nice meals before that lemonade cleansing that I do every six months to clean my system. I've done it twice now and I couldn't be any happier with the results. To keep up with the lifestyle you gotta sacrifice right? Peace.

Salmiler.com -got miles?

Back running after the rain...

miles ran: 8 miles.... cool and sunny....dirt/mud.....


something to think about: "Our greatest glory is not in never falling, but in rising every time we fall."-- Confucius

All runners and running fans,

Its been raining like crazy here in the IE which had kept me from running since Monday until yesterday. It sucks when you can't get your run in because of the rain. As many of you know I run five days a week and have two days off... well, this week I already took three days off so that means I will have to make it up next week. There is two things I hate most when it comes to running. One is when I have to run in the dark and the other is when it starts to rain when Im about to hit the trails. I don't like running in the dark due to the fear of an injury... it sucks not knowing where and what you are running on. Usually if its too dark I postpone my running until the next day and therefore will have to make up the day sometime later. I also hate running when its raining. The simple fact of having water dripping on me is just not cool...I really don't mind it if it starts raining once I'm in full running mode close to finish my run but just not towards the beginning. Today while doing my warm up exercises which usually consists of stretching, and sit ups, I had this lady passing by ask me what was good to tone up her ab muscles. I smiled and lay down on the floor to show her the situp position and then showed her the leg lifts... I emphasized that the key is consistency... doing three sets of 20 for each exercise 3 to 4 times a week should give her results in a couple of weeks. She was excited and asked a little more about me and my doings with the running... which I didn't hesitate one bit in telling her all about my running. Its nice talking to people that have an interest in what you have to say and what you do... After the chat I went on to do my run for the day which, as always, was very well enjoyed. That's it for now... gotta go to work Peace.....

salmiler.com

-got miles?

Rainy day today!!!

miles ran: 0. today I decided to take the day off due to the hard rain.....


something to think about: Vision without action is a daydream. Action without vision is a nightmare. -Japanese Proverb


runners and running fans,

Today I woke up to a rainy day... which makes it feel like Christmas right? While I don't really enjoy the rain very much I do know that it was long overdue. In just a couple of days it will be Christmas and a dry and hot Christmas is just not the same. Today is my Thursday ( speaking on work terms) I am off wed and Thursday so I am excited... I will have plenty of time to start my Xmas shopping and continue on my salmiler project. I am very excited about this new venture I started a few months ago. People have been asking what has taking so long... to which i say I prefer to bring out something that makes me proud and that will provide consistency with my brand in the long run... not just profits shorterm and something that will fade away in the long run. Salmiler is for the future baby!!! Long live salmiler! That's it for now... gotta get ready for my job now. Peace.

salmiler.com

-got miles?

random update

miles run today: 13 miles.... dirt/grass...sunny yet cool.

something to think about: Human beings are made up of flesh and blood, and a miracle fiber called courage."
-George Patton


Runners and running fans,

Just wanted to post an update on the salmiler doings.... Let me just tell you that salmiler is coming your way real soon full of fun and exciting surprises. We met up with the designers and the scree printers to get things wrapped up and onto the the actual finished product. We should also soon have promotional salmiler tickers and bumpers stickers for all you fans. In order for salmiler to grow we will need the help of each and everyone of you to promote the brand... Just remember salmiler is more than just a brand... its a lifestyle. Gotta get back to work... I'll get back to you all soon.Peace

Salmiler.com -got miles?

mile tally and quotes

miles run: 8.5 miles today...dirt...cool weather....

something to think about:"The greatest pleasure in life, is doing the things people say we cannot do".-- Walter Bagehot


Runners and Running fans,

From now on every time I submit a new blogger entry I will tally the miles I ran for the given day. Some of you know that I run five days a week as part of my fit lifestyle so what better way to keep track of my miles than to tally them on here... right? I will also put down the weather conditions and the running surfaces..... remember dirt and grass as much better surfaces since they are not as harsh on your knees... For marathon purposes I train on the streets given that the marathons are usually all ran on streets. Below the miles ran tally I will also have a section called "something to think about" where I will write some inspiring quotes ( giving credit to their respective authors ) that can help us all get through our days...we all need a little inspiration here in there right? I have tons more surprises in the horizon... thanks for reading.... Peace


salmiler

got miles?

The Holidays are here....

To all runners and running fans,
To me there is no better time than the Thanksgiving and Christmas holiday. Its as though we have entered into a new era in time... one where there is abundant food, parties here and there, candy, people out shopping and hanging out. Its all fun and excitement these days . Everybody seems a lot happier also. I know in our economic times people are dealing with a lot but the holiday spirit seems to ease things up a bit and that's great!!! I only wish things were like that year around... I guess we will just have to make the best of it while its here. Once January comes along it will be as though we have woken up from a nice dream... long live the holidays!!!

Salmiler.com