Monday, November 30, 2009


Pearl Izumi steps it up with a hot ad campaign and a new delivery method! Check out this article. I became a fan of Pearl Izumi when a fellow runner friend gave me a pair of PI Shorts. The company makes a bunch of gear for running, bicycling, and triahtlons. Check out their site dedicated to running:

Friday, November 27, 2009

Machester Thanksgiving Day Road Race Results

Haron Lagat (Kenya) and Alemtsehay Misganaw (Ethiopia and pictured above) won the 4.75 mile Manchester Thanksgiving Road Race yesterday in  21min 40sec and 25min 26sec respectively. Here's the STORY and some PICS. Manchester had a record turn out as did Detroit who reported their Turkey Trot race turn out at 14,700 which is a 1/3 more than last years 11,000!  

Thursday, November 26, 2009


A pic from the Manchester, CT Turkey Trot:

I am thankful for:
-Being healthy and able to run
-My friends and family
-Deciding to start Undefeated Running (and deciding to start running!)
-People who have checked out the blog
-Getting to start and finish lines of marathons and races.
-All the turkey and carby things I'm about to eat!!

Wednesday, November 25, 2009

Running at Kezar Stadium Last Night

So i went out to try the Yasso 800's last night at Kezar Stadium. It was a lot of fun because there were so many runners and running clubs there. I'm usually out on the road or trails by myself... I prefer to run solo. But this was pretty cool to see all of these runners together. There were some impressive folks out there too! My average 800 time was 3:37. I'm going to incorporate these into my training once/week until I qualify for Boston!

Tuesday, November 24, 2009

Yasso 800's

Bart Yasso is a dude with a great and SIMPLE marathon training plan. Although, it sounds like it might be best suited for someone who has run at least one marathon already. His plan is called the Yasso 800's and supposedly if you can run 10, 800's in a row hitting or beating your desired marathon finish time converted to minutes you will achieve that time. So if you want a 3hr finish you need to run each 800 in 3 min with 3 min of jogging recovery in between. I am going to the track today to start working the Yasso 800's into my training. My next marathon is Big Sur in April so we'll see how it works! Oh yea, Bart Yasso also wrote a book that I heard was pretty good, My Life on the Run.

Monday, November 23, 2009

Bill Rodgers winning and setting the American record at Boston in 1979

Beware! Tear jerker article ahead!

Here's a great ARTICLE... A closer look at some of the people that ran the Philadelphia Marathon yesterday. And here's a map of the race:

...i dont know anything about the website listed on that map! :)

Sunday, November 22, 2009

John Crews (USA) won the Philadelphia Marathon today!

John ran the Philadelphia Marathon in 2:17:15. Jutta Merilainen from Finland was the female winner in 2:46.44. Pennsylvania native Doreen McCoubrie finished second in 2:49.09.

IAAF World Athletes of the Year: Usain Bolt (Jamaica) and Sanya Richards (USA)

Usain Bolt, the Jamaican 100M and 200M sprinting champion, and Sanya Richards, the American 400M sprinting star were named World Athletes of the Year by the IAAF.

Saturday, November 21, 2009

Another El Nino winter!? Pick up some rain gear so you can go the distance!

It was dumping out here in SF yesterday morning and it dawned on me that I have no waterproof running shoes. I have a waterproof running jacket that is about 4 years old. I spent a few minutes this morning searching around for some waterproof getting for running this winter. The North Face has an excellent selection of waterproof trail shoesand a cool guide that helps you pick the shoe that's right for you (over pronator, neutral, street, mellow trail, mountainous, etc). I also found this sweet Brooks waterproof running jacket.

Friday, November 20, 2009

The famous "Duel in the Sun" Boston Marathon 1982.

Dick Beardsley vs Roberto Salazar battling it out at 5 minute miles. If you're running a marathon soon watch this vid!

Thursday, November 19, 2009

Here is one of the best articles I have found on training like a kenyan.

Scott Douglas actually went to Iten, Kenya to train and scored some of their SECRETS. I felt running style changing to an effortless motion as I was reading this.

Can't get this song outta my head! It's L.E.S by Santigold.

Wednesday, November 18, 2009

Frank Shorter vs Bill Rodgers; Virginia 10 Miler, 1975

Are you a Marathon junkie? 50 in 50 States? Over 100 marathons? I just signed up for my 4th!

The record for the most marathons is held by 74-year-old Horst Preisler who has run 1,636! Check out this ARTICLE for more. I am trying to run at least 2/year... forever! Although, I think 4/year would be ideal. I am also planning on throwing an ironman or two in the mix down the road and maybe a 50 and then a 100 mile ultra.

Tuesday, November 17, 2009

Qualify for the Boston Marathon in 3 State's at once!

Sounds like you would have to run really far right? Wrong. Just 26.2 Miles! Check out the Mesquite Marathon. It starts in Utah, Goes into Arizona and ends in Mesquite, NV! If you're ready it's this Sunday, November 21st.

Monday, November 16, 2009

Here's one of my favorite running songs. Radiohead Reckoner...

This is not the greatest quality sample... You can also buy it or listen to it on itunes.

Need some inspiration ? This guy is running 10 marathons in 12 months to raise $ for wounded vets

Learn about the young entrepreneur, his life and running 10 marathons in 12 months and how you can donate HERE.

Innaugural Yokohama International Women's Marathon

Inga Abitova won by more than a minute and a half with a time 2:27:18. Fast! Check out the full REVIEW

Sunday, November 15, 2009

The story of the Korean Olympic Marathoner Sohn Kee-Chung

Sohn Kee Chung became the first Korean to win a Gold Medal when he set an Olympic Marathon record of 2 hours 29 minutes 19.2 seconds. However, he was forced to compete for Japan, to adopt the Japanese name Kitei Son and to stand on the medal podium while the Japanese flag was raised and the Japanese anthem was played. Korea was a Japanese colony at the time of the Berlin Olympic games in 1936.  As a nationalist, Sohn Kee-Chung refused to sign his name in Japanese and signed only his Korean name, and even sketched the shape of Korea beside his signatures. When interviewers asked him about his country, he would clarify that Korea was his mother country. I can only imagine the emotions pushing Sohn to run faster than ever through that marathon.

Saturday, November 14, 2009

Friday, November 13, 2009

I signed up for the Big Sur Marathon! It's April 25, 2010.

The last marathon that I ran was San Diego in May 2009 this was preceded by running Boston 6 weeks before. I wanted to focus more on my business over the summer and this fall so my running and training schedule got bumped to second place. Needless to say (esepcially to my running brothers and sisters) that I have been thirsty for another race. Having heard many exceptional reviews about Big Sur I procrastinated on some work the other day and signed up and made plans for the trip! Here's a link to their SITE. Maybe i'll see you out there! 

Tuesday, November 10, 2009

Killer Gym Workout

It's mostly circuit training but it adds some additional strength and endurance/running training. No two of these workouts are ever the same for me but the general series of workout types remains the same.  Very minimal or no breaks between exercises. If you really want to build up those running legs do this in reverse. Attempt at your own risk!!

1) Run 30-60 minutes starting with 2 miles of hills at 4-6% incline. Then I usually decrease the incline but never below 1% for the next mile. Fluctuate the incline and speed for the remainder of your run spiking it at times for a half or full mile up above the incline that you started with.
2) Off the treadmill and straight into dips/or pull ups/or both and single leg calf raises. 1 set = 1st leg calf raises + 2nd leg calf raises + dips (3 sets total, you should build up to about 20 calf raises/set)
3) Hamstring machine; one leg at a time.
4) Squats + Sit ups + Push ups. Do real squats, with the bar and weights. If you're injured use a machine. 
5) If there is an arm bike available get on it for 4-6 minutes. Medium resistance. If not, do 30 big slow circles with your arms forward and then 30 backwards.
6) Pectoral exercise of your choice + Upper back exercise
7) Ab workout; leg raises, crunches, bike crunches, get creative with these.
8) Back on the treadmill for at least one more mile. This mile should be really tough. If not, work harder next time.
9) Get protein and the appropriate carbs immediately after.

New LA Marathon Route

Being a native San Franciscan I have never been a real big fan of LA. Although, it is a fun place to visit. Check out the Roosevelt Hotel in Hollywood. Be sure to book a poolside room! I looked into running their marathon a couple of years ago but it seemed like the LA drivers won the battle over the necessary road closures and the route suffered because of it. However, the LA Marathon announced today that they switched things up a bit for their 25th anniversary. The new route looks pretty awesome! I'll definitely be down there to run it in the next couple of years... although all that smog can't be healthy to run through.

Sunday, November 8, 2009

Santa!! Are you out there!? Can you hear me!? Do you read my blog!?!

This WATCH, the Garmin Forerunner 405CX is awesome! Santa, I've been good this year!! What this watch can do: GPS-enabled sport watch
heart rate-based calorie computation, automatic sync, wireless data sharing, high-sensitivity receiver, courses feature, advanced workouts, rechargeable lithium-ion battery.

Brooks and Hansons Running Shop teamed up to start the ODP (Original Distance Project) and made some cool gear to go with.

Their GOAL is to bring the US back to the top of distance running. You can show your support by sporting some of the cool running GEAR they made... I'm waiting for the jacket!

Want to Run Faster?

Here's a great article on hill sprints. It breaks down why they are so effective for your training and suggests timing, inclines and repetitions.

Friday, November 6, 2009

Two Awesome Marathons on Different Sides of the US

The Stinson Beach Marathon in Marin County this Saturday is probably one of the most beautiful and hilly marathons you can find. In North Carolina, the OBX Marathon is this Sunday. OBX stands for the Outer Banks (it took me a while to learn that being from the west coast.) This is also an extremely scenic marathon but flat so get out there and set some PR's! 

Thursday, November 5, 2009

World Run Day is this Sunday, November 8th!

Hey! It's the 11th annual World Run Day this Sunday November 8, 2009! Don't miss it. Click HERE for more info about runs in your city!

Running ang Pushing Car Workout

One of the benefit's of living and running in an urban environment are the various obstacles that you encounter that add a a little boost to your training. There's the old dive and roll because you almost go hit by a car that ran the stop sign. That's great for working those fast twitch muscles! Then there's the old "Hey! My car broke down can you give me a push? You look like you're in good shape." This only happens after running at least 9 miles and of course being the strategic trainer that you are you jump right in with a running push. I got a little car pushing boost to my run tonight.

Not American Enough? F@&K OFF!

So apparently there is some dissent (link to Miami Herald article) about Meb Keflezighi being the first American to win the NYC Marathon since 1982. "People" (and I think I found some of these people, see below and be sure to check their spelling.) feel that he is not American enuff... hmmm, i'm willing to bet that most of these people are not even 1/50th Native American. Who are they to say that someone is not American enough? What is American anyway? Hopefully, it's someone like Meb showing number 1's with his fingers while crossing the NYC Marathon finish line... and not these people (be sure to click on the pics so you can read their signs)

Wednesday, November 4, 2009

Speed Training

Okay, so now you're eating peanut butter and avocados religiously and logging some serious distance. Time to qualify for Boston! Even if you are already a Boston Qualifier there's always room for improvement. Here is the best list of Speed Workouts that I have found in one place on the web. Stop reading and start running. I just did the treadmill one tonight.

Peanut Butter and Avocados!!

Peanut Butter (and almond butter and nuts in general) and Avocados are excellent endurance and recovery foods. Most of you probably know this but for the ones that don't now you do! I always eat peanut butter and/or avocados on days that i will be doing longer runs. Since I have been doing this I have noticed a significant improvement especially once I get into the higher mileage. For me that is upwards of 13 miles. The protein, mono and poly-unsaturated fat is what makes these foods great. Here is a link to one nutritionist Top 10 Foods for Endurance. Here's a link to Peanut Butter as Running Food. And here's a link to if you want to get up on your avo-knowledge or just vibe about with some great avo-pics and people.

Tuesday, November 3, 2009

Monday Evening Run

I went for a pretty awesome sunset/dusk run last night. I decided to try something new and carry my camera with me so I could post the pics on the blog. It was a lot of fun and something I will continue to do. If you haven't picked up on it yet, I live in San Francisco which is one of the best running cities/regions in the world. I drove to the Marina and ran from Crissy Field to Sea Cliff and back. Pics are in chronological order. Click HERE for the Map!

Me and my favorite trail shoes Brooks Cascadia...

Trail shoes in action...

Came back over the hill to an awesome moon rise over the bay...

After this pic, I dropped down to that trail below and ran along it back to my car.

Monday, November 2, 2009

Daft Punk increases endurance!

I was never a real big Daft Punk fan until I started running to their music. Their ALIVE 2007 album is excellent for it. I love the energy of the crowd that you can hear in the background... they go nuts when Daft Punk drops a harder beat. If you're really in the running zone it almost sounds like they're cheering for you! Their music builds and declines in intensity and tempo but it is always pretty high energy. If you only want to buy a couple tracks I suggest 2 and 5. 

Sunday, November 1, 2009

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