Adam's Running Blog
Run Post - Jan 15, 2013
Today was a breakthrough day...
One month ago I ran 8:42 pace for 7 miles averaging 144 heart rate. It was a struggle, and the previous day I had only run 4 miles. Well today I ran 6:07 pace for 8 miles averaging 144 heart rate! Very exciting for me, as training here at 7,000 altitude has really been tough and my pace has been slow. On top of that I ran 17 miles at 7:25 pace yesterday, 8,000 - 9,000 feet altitude, so 6:07 pace on tired legs. I know that I can run a marathon at 85 - 88% of my maximum heart rate, which is 147 - 152 heart rate for me. Should I start working at 152 heart rate, or 5:40 pace to reach my goal quicker? No!!! I need to just keep working from below, and pushing it up as it is comfortable. I was surprised today when I looked at my splits, as the pace did not feel that quick. It was comfortable, and I will continue tightening the screws until I can do these runs at 90 - 92% of my max for an hour, comfortably, within a normal training week. No rush, just keep at it, 14 weeks from my marathon.
Run Post - Jan 9, 2013
I rolled My Ankle! (part 2)
In yesterday’s post I talked about trying to avoid anti-inflammatory pills. Today I want to elaborate on this point.
Nature is amazing, most drugs and pills today are derived from natural sources. The foods that we eat have a direct impact on our health. Specifically, what can we do to reduce inflammation in the healthiest, least processed way? Well, here is the recipe for a great anti-inflammatory drink. The two main ingredients of this drink are cinnamon and flax seed. Both have health benefits beyond just having anti-inflammatory properties. Besides the health benefits it is very refreshing and super easy to make. Here in Costa Rica it is called “Fresco de Linaza”.
Here is how to make it. You will need:
1 gallon of water
3-4 cinnamon sticks
A pinch of nutmeg
6-8 cloves
⅓ cup of flax seed
2 lemons
1 cup of honey
1. Put 1 gallon of water in a pot, and turn the heat to high
2. Add the 3-4 cinnamon sticks, cloves, and nutmeg to the pot
3. Bring to a boil, lower the heat, and lightly boil for 15 minutes
4. Add the flax seed, continue to boil for 20 minutes more
5. In a pitcher that can hold the water, add the 2 lemons, squeezed and the honey
6. When the 20 minutes are up strain the liquid into the pitcher over the honey and lemon juice
7. Refridgerate, and drink cold!
This drink has a slightly viscous feel to it, so before you drink make sure to stir it well. Please let me know if you try it and what you think.
Run Post - Jan 8,2013
I rolled my ankle! LISTEN TO YOUR BODY
I started the New Year wanting to break my current run streak. On Thursday the 3rd I was doing an easy run and rolled my ankle. I walked it off, and continued running. I had planned on doing another run that day, but by three o’clock I was in tremendous pain. I did what I hate doing, I took an anti-inflammatory. Why do I hate doing this? Well, I have found over the years that the body’s response slows when one takes these pills. Your body responds with pain as a normal reaction, and when you take the pills it shuts down that reaction, which delays recovery, which delays progress. However, as stated above, there are times to take them and this was one. I also took one the following day, and took the day off. No, I did not want to do that but I am glad that I listened to my body and got healthy before continuing. Had I run I would have altered my running mechanics, and possibly created another injury to occur down the road. Listen to your body, rest when it screaming at you!
Now, back to that streak...
Run Post
Adam Mulia - Jan 1, 13
I’ve been a bit MIA for the past week or so, as Patricia had Felipe Mulia on December 27th at 3:59 pm. A joyous day! What a wonderful occasion. Now that all is a bit settled I can get back into the groove.
I missed 3 days of running, not a big deal. I don’t usually like to miss more than two days in a row, as I find fitness starts to decline, but Felipe is more important! When life intrudes I never go back and try to get in the work that I missed, always try to cover the work for today, for the NOW. Yesterday, the 31st was one of those days where I gauge my current fitness. For Run Byfeel members please check out my log to see. Nothing really hard, nothing really easy, just run by feel and be flexible with the program. Running, like life needs to be flexible.
Happy New Year to all!
Run Post
Adam Mulia - Dec 23, 12
Cerro de la Muerte mountain run
I’ve been experimenting a bit with altitude running now that it’s available! So today I thought I would go a bit higher, run longer, and try to get some capillary development. I started at about 8,000 feet and worked up to 10,000 feet. My muscles were screaming for oxygen! 25K, light rain, lots of wind, who knew I would need to wear gloves in Costa Rica? It was freezing cold. Fortunately the run finished, as planned, at a famous truck stop called Chespiritos. I was wiped out so Patricia ordered me a mountain of food. My favorite was the platano maduro stuffed with cheese.
That run really wiped me out. I couldn’t think for the rest of the day, my brain was also struggling for oxygen. I’ll keep at it though, as I have been adapting well.
Run Post
Adam Mulia - Dec 21, 2012
"Boston simulator day"
Today I was at my in-laws, who live on the side of a volcano. So the running is either up, or down. I decided to mimic the Boston Marathon course, as it is know for Heartbreak Hill, although is a net downhill. My AM run was steady downhill for 7 miles. The drop in elevation is greater than the Boston course, but the Boston course drops for about 15 miles before the hills. The idea for me was to get downhill running, recover, and do an up and down run for the second run of the day, as the legs would be tired. My second run was up volcano for 5 miles, then back down. My legs were sore! Well, this is essential to adapt to the Boston marathon course. If you are not prepared for downhill running then after Heartbreak Hill walking will be a struggle.
Run Post
Adam Mulia - Dec 20, 2012
“Know when to throw in the towel”
Yesterday morning, the 19th, I did my easy AM run and just felt sore, and tired. I also felt a little twinge in my right glute, but had planned for an afternoon fartlek and thought that the feeling would subside. I got in the car and drove two hours to Alajuela for some appointments for Patricia, and still felt the soreness, sitting for two hours did not help.
When we got to my in-laws house we ate a big meal, as my second work out probably wouldn’t be for another two hours at least. Well, plans changed and I would need to do it in half an hour, at 3:30 pm, 85 degree heat.
I got to the track and warmed up, knowing that it would not be ideal and probably a little painful. It was! I did half the work out and just threw in the towel, knowing that if I continued I would delay the progress I had been making by getting hurt. No, it was not the end of the world, some say that is tomorrow, glad I held back and will continue progressing without delay. Feeling great this AM! And tomorrow is my easy day... Talk to y’all then!
Run Post
Adam Mulia - Dec18, 2012
After Sunday’s crazy run I thought I would take it easy for two days... I did an hour in the AM on Monday, and about an hour in the PM on Monday. I’ve tried to keep the intensity relatively low but here in the mountains it is hard to do that. I have realized though, that keeping my intensity in a certain range is helping me to improve. I am getting stronger. My pace has been coming down and if I check my heart rate I can see that is also coming down, I am adapting to the difficulty. I am going to keep at it and see where it takes me. If you would like to follow along check out my running log.
Run Post
Adam Mulia - Dec 16, 2012
Yesterday I did a hard one hour run, high end aerobic. Very challenging at altitude, and the muscles were a bit tired from this past week’s fartlek. Well, Sunday wasn’t any easier. I had planned on doing a long run higher up, on a flatter surface at about 10,000 feet, but the plan changed and I did two hours in the mountains. It was probably the hardest run I have done here, most of it was at a higher intensity, like yesterday! I did find some new territory, and saw a lone coyote, which is very weird as they seldom are seen alone... Anyway, glad to be home writing this, and will probably crawl into bed before the sun goes down. I wish I had a running partner... Anyone out there interested join me!
Long run, Costa Rica mountains
Run Post
Adam Mulia - Dec 14, 2012
Friday, easy day! Even though it is an easy day running here is never easy. I did it anyway. I was pleased with the week. On my way home from Alajuela I stopped at the verdureria, near Chespirito’s. I had to pick up some avocados. I noticed a bag of what I thought were small cucumbers. Having a closer look I realized that they were not cucumbers, but smaller, yellow fruits named Curuba. So I bought a bag and thought I’d give them a try. Every fruit here is usually made into a drink, called a fresco, so that was my plan. I got home and looked them up. They are the national fruit of Columbia, and only grow at altitude of 2000 meters. When you open them up they are like Pomegranate, or more like Granadilla, hard seed pods with gelatinous seeds. I whipped up a batch... Yum! Very different. I think my fresco needs perfecting, and this one probably needs to go with milk, like a batido.
Run Post
Adam Mulia - Dec 13, 2012
I hadn’t been to the track since August, so I was a little nervous. I did five miles in the morning on the mountains, so I was a bit warmed up. I decided to do the 200 by 200 fartlek, not super fast and not super slow. This is more of an aerobic workout to just get the legs moving. So I run 200 meters in about 40 seconds, followed by 200 meters in 55 seconds, 20 times to start. The weather was nice and it was dark on the track, still at altitude in Alajuela. I really felt strong! Hopefully I will be able to do this weekly, for the leg turn over, and for a change of pace.
Run Post
Adam Mulia - Dec 12, 2012
Today I felt a bit tired, didn’t sleep great last night, so I took it very easy. Slow 90 minutes. When I got home I made my favorite post run energy drink. Chia, honey, and lime juice. Super easy to make, and super healthy. Chia has some of the highest Omega 3 content in nature. I have a glass Grolsch beer bottle with a ceramic top, which I use to make it. Before I go out I put the water and the Chia seeds in the bottle, and then set it in the sun. Besides helping the Chia to mellow and settle, I figure the sun provides life to everything on Earth, why not charge my water with sunlight? When I got back from my run I add the lime and the honey and presto! So refreshing.
Chia can be found at health food stores and at supermarkets such as Whole Foods.
Run Post
Adam Mulia - Dec 11, 2012
Today I felt a bit tired, didn’t sleep great last night, so I took it very easy. Slow 90 minutes. When I got home I made my favorite post run energy drink. Chia, honey, and lime juice. Super easy to make, and super healthy. Chia has some of the highest Omega 3 content in nature. I have a glass Grolsch beer bottle with a ceramic top, which I use to make it. Before I go out I put the water and the Chia seeds in the bottle, and then set it in the sun. Besides helping the Chia to mellow and settle, I figure the sun provides life to everything on Earth, why not charge my water with sunlight? When I got back from my run I add the lime and the honey and presto! So refreshing.
Chia can be found at health food stores and at supermarkets such as Whole Foods.
Run Post
Adam Mulia - Dec 10, 2012
Today was my first day of higher aerobic effort work for me in about two months. For me that means running over 80% of my max heart rate for about an hour. I used the HR monitor, but in a couple of weeks I will be doing these runs by feel. The terrain here and altitude is completely different than what I have been used to in NYC, so I need to *learn* the feeling. My pace was 8:42! How is it that I will be able to run three minutes faster for a marathon in six months? Today was not very comfortable, but as I progress it will be.
I had planned on bringing Frank on the run but he stopped to sniff some horse manure. Fortunately this was only one minute into my run, so I brought him right home. I thought that was odd since I haven’t seen horses here yet. Then, about 55 minutes into the run there they were, on the dirt track eating grass. I wanted to finish my work out fast, but they didn’t let me. They seemed curious, and then chased me off. Oh well, good start. Now let’s see how my pace improves over the next three weeks.
Run Post
Adam Mulia - Dec 9, 2012
I was running today and I was thinking, why use the HR monitor? I think that it is an important tool to use for the beginner, and occasionally for advanced runners. I ask myself, when someone goes out for a run, do they know what is too easy? What is too hard? I am here, running in the mountains at altitude, and my pace today for 8 miles was 10:00 per mile! I need to run harder, right? Then I check my pulse, and it’s at about 20,000 feet... Even though my pace is slow, I am probably running too hard for my current fitness. If I were to continue this way I would inevitably get injured, burn out, or just plain lose the desire to run much. So, day by day, I build up, comfortably, at the correct effort for my current fitness. I know this based on my fitness test, every five weeks I check how my progress is coming and fine tune my program to continue my progress, efficiently.
Follow along with me, take a look at my log, email me your experiences, and let’s see if we can fulfill our spring marathon goals!