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Carlsbad Running Lab

San Diego, CA

Blog

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Week 5(RNR Vegas &CIM Training)

Posted on October 27, 2019 at 3:49 PM Comments comments (197)

111.1 miles this week the highest weekly mileage I have ever ran. And the most quality I feel I have gotten out of myself in my training. Some of the workouts included an 21x800 workout and a 21 Mile Long Run finishing My last 4 miles in an Average of 5:17 a mile, I managed to get across the United States on foot this year for the second consecutive Year, hitting the 3,000 mile mark today!

2016 Boston Marathon

Posted on April 22, 2016 at 8:02 PM Comments comments (0)
2016- Boston Marathon Time: 3hr 17mins.

Road to Boston

Posted on April 11, 2016 at 3:31 PM Comments comments (0)
Have you run the Boston Marathon before?  This is my first Boston Marathon and plan to run this race often in the future. I’ve been running for 16 years.  Over the last four years, I dedicated myself to be the best endurance athlete I can be. One of my goals was to run the Boston Marathon. I’m now excited to complete that goal by running the Boston marathon on April 18, 2016.

How does Boston differ from other Marathons? Boston is such a prestigious race. Anyone who’s not familiar with running or marathon running knows Boston. I think the most frequent question to a marathon runner is. Have you run Boston? I believe that’s why Boston different than most races. As a runner, you are defined by qualifying and running Boston. 
 
How and where did you qualify? I consider the Carlsbad Marathon my home race. I train there all the time and know the area very well.  The race started off a little behind schedule; there was a 8 - 10 minutes delay. I was a little frustrated initially, because I was mentally focused to start at 6:15 a.m. but I think the late start actually helped me to relax a bit. I started the race well and at a slow, steady pace. After the 3rd mile, my legs started warming up nicely and for the rest of race, I was able to run at a comfortable pace. I listened to my body and controlled by breathing the entire race. I finished the race strong and didn’t injury myself in the process. I placed 18th Overall and 2nd in my Age Division. This where I qualified for the Boston Marathon. 

What is your favorite part of Marathon weekend? I enjoy catching up with old friends and meeting new ones. By far the most exciting part of the marathon weekend is the start. I enjoy the heart pumping, nervousness and adrenaline rush. It’s the feeling of the unknown once the horn is sounded. The thought that always pops into my head while the horn is sounding is, why am doing this again???  

How do you train for Heartbreak Hill and the last miles of the race? My marathon cycle starts 24 weeks before the race.  Once I build a broad aerobic base.  I go into a four week hill training phase. I do two hill workouts a week focusing on good knee lift, posture and arm swing. I don’t run to fast or hard up the hill but slow to for resistance. My duration for the workout is about one hour plus a 15 min. warm up and cool down. I’m always running on rolling hill in the San Diego area.

I simulated the last miles of a race by purposely running on empty. I keep my run to one hour and keep the run at a high aerobic pace or zone 2. The workout is reverse of an out and back which the goal is to try to have negative split. I run the opposite. I try to have a positive split and try to get to of edge of bonking on the second half of my run. 

LA Marathon 2016

Posted on February 17, 2016 at 5:45 PM Comments comments (97)
LA Marathon recap: My training journey began last September and was fulfilled on February, 14, 2016.  This training cycle was by far the most challenging for me. I had a lot set backs over the six month training cycle such as injuries and chest cold.  I really never recovered from my set back and I felt like I was a month behind in my marathon training. As a running coach, I know if you’re not prepared its ok pull out of a race but my pride took over. I really knew I wasn’t ready for the marathon. I decide to push on with training. I was really inconsistent with my workouts.  I would have one great workout then followed by three bad workouts. My legs never felt right going into the race. I still want to give it  a go and hope run a good race.

I had some huddles I had to over come going to the marathon. I got a flat tire going to the expo; I left my pre race nutrition in my car and had to stop by 7/11 to pick some nutrition. Since I sign up late for the race, I wasn’t in a seated corral. I started the race back with the 13:00 milers. I try to push to the front and I was literally running on the street to by pass thousands of runners. I wasted so much energy and never got into a rhythm. Once I got to about mile 18, I started to run out of gas and I knew I wasn’t going to BQ on this race. I decided to shut it down. I was playing it smart. I didn’t want to get injured for no reason, plus I have Boston in eight weeks. I finish in 3hr 25mins. I actually cut ten mins. off my last LA Marathon.

I always like to take positives from each race I do. For this marathon, I nailed my hydration and nutrition plan during the race. I felt good after the race other than normal leg soreness. I’m starting to recover faster from each marathon. My body is starting to adapt to the marathon distance. I enjoy the process of training for the marathon. I hope one day I can put it all together and have an epic race.

I would like to thank the following friends that aided me in my success for this race. Thank you to my wife, family & all my runner friends, Milestone Running, Newton Running, Runners Lane, Rusty with Top To Top, A Snail’s Pace Running, A Runner's Circle and Fleet Feet Burbank.  

Boston Marathon 2016 Bound

Posted on November 13, 2015 at 12:59 AM Comments comments (0)
It's Official!

















I'm going to the Boston Marathon in April 2016!

This is my motivation for the next couple months. What's your motivation?


#BAA #BostonMarathon #Running #MarathonTraining #Motivation #EnduranceTraining #RunCoaching #Marathon

Running Tip of the Week

Posted on November 12, 2015 at 11:16 PM Comments comments (0)
Running Tip of the Week: 
 
Here are some some tips to help you stay safe during early morning and night runs especially during the Fall & Winter months:

  • See & be seen: Wearing a headlamp can help you see potholes and uneven pavement more easily and prevent injuries. Wearing a tail light, reflective vest, bright colored clothing and shoes with reflectors on them will help make you more visible.
  • Choose a well-lit route. It might not be your favorite route to run, but the most well-lit, populated route is your safest choice. Oncoming cars see you better, and you'll always be able to see the road and avoid potential hazards.
  • Run against traffic. It's easier to avoid cars if you can see them coming. Don't run on busy streets and those without shoulders or sidewalks.

Don't forgot to stay hydrated and drink liquids at least 2 hours before and 2 hours after a run.











Watch Coach Jeff's "Tip of the Week" 
video for Running in the Fall on Facebook at:
Click here  https://m.facebook.com/CarlsbadRunningLab/


#RunningTip #Training #Running #Fitness #Marathon #HalfMarathon #Triathalon #SwimBikeRun #NewtonRunning #RunningCoach #LaMarathon #Carlsbad #SanDiego

Carlsbad Marathon 2015

Posted on January 23, 2015 at 12:53 AM Comments comments (0)
I consider the  Carlsbad Marathon my home race. I train here all the time and know the area very well.  The race this past Sunday, started off a little behind schedule; there was a 8 - 10 minutes delay. I was a little frustrated initially, because I was mentally focused to start at 6:15 a.m. but I think the late start actually helped me to relax a bit. I started the race well and at a slow, steady pace.

After the 3rd mile, my legs started warming up nicely and for the rest of race, I was able to run at a comfortable pace. I listened to my body and controlled by breathing the entire race. 

I finished the race strong and didn’t injure myself in the process. I placed 18th Overall and 2nd in my Age Division. I also qualified for the  Boston Marathon

The biggest takeaways from this race are:

  • I hit my entire nutrition points pre-race and during the marathon. 
  • I felt really strong throughout the race and there was never a  point where I felt like I was starting to lose my stamina.
  • Something I need to work on throughout my next training cycle is to do more strength and cross training.

I'm feeling really confident for my next race, which is the Rock 'n' Roll San Diego Marathon in on May 31, 2015. 


#runningcoach #endurancetraining #marathon #halfmarathon #running #coaching

Never Forget 9-11-2001

Posted on September 11, 2014 at 10:48 AM Comments comments (85)
Remembering...and proud to be an American!



#runningcoach #endurancetraining #marathon #halfmarathon #running #coaching



Appalachian Du/Triathlon to Fight Cancer - Pictures

Posted on September 8, 2014 at 12:19 AM Comments comments (0)
Here are some pictures from today's event. Please visit our "Photos" page for many more!





















































































#runningcoach #endurancetraining #marathon #halfmarathon #running #coaching

Appalachian Du/Triathlon to Fight Cancer Event

Posted on September 7, 2014 at 9:48 PM Comments comments (91)
While I'm still here in West Virginia, I participated in the 2nd annual Appalachian Du/Triathlon to Fight Cancer event held on Sunday, Sept 7th, 2014. This triathlon includes a 740 meter swim, 13.5 mile bike and 5K run. For more information, visit: www.appalachiantri.org

Thank you to my family and friends for all your support. 

Special thanks to:




































More pictures from the event will be posted later.


#runningcoach #endurancetraining #marathon #halfmarathon #running #coaching

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