The week after ... recovery and vids! (And updated, too!)

(Check out the new blog: alanllavore.blogspot.com)

A really quick recap before we get to the vids:

1. Had a ton of fun in Chicagoland with Orly, Eunice and family (including Buttons, the one of the cutest little balls of fur you'll ever meet). Met the GK group in Chicago ... had the best pasta ever at Portillo's (though I hear there is one in Moreno Valley and another in Buena Park or something) and some great pizza at Giordano's.
2. Attended Saturday night service at Willow Creek Community Church in South Barrington. The church campus is HUGE! And I thought Saddleback Church in Orange County was big. The service centered on the church's 33rd anniversary, and the message was out of 2 Kings 7:9: "Then they (four men with leprosy) said to each other: 'We are not doing right. This is a day of good news and we are keeping it to ourselves.'" The idea is that God has blessed you with many things (for the Christ followers, that specifically means the Gospel message of salvation through Jesus Christ) ... why keep it to yourself? Read 2 Kings 6 and 7 to get a idea of how that all came about ...
   
3. Race day was great ... great crowds, great course, never ran alone (Lord willing, I'm running Chicago next year) ... until about mile 22 or so, when it felt like someone took a baseball bat and started whacking my quads and right hamstring. I was on pace to finish at 3 hours and 55 minutes until all that happened. While I was initially bummed when I saw a sub-4 hour marathon slip away, I figured, no worries ... the bigger goal of building a home for a family in the Philippines had been achieved, and I was going to finish anyway ... and there are marathons yet to be run. And I'll take the 4:12:33, especially given that it hit 80 degrees that day.
4. Orly had a great first marathon! He finished in 5:02:31! Way to go, Orly! Props to John Catanus for pacing Orly from about mile 18 to the finish, even as he was just getting over being sick the week before ... yeah, John, no excuses now, we're signing you up for next year!
5. Recovery was/has been pretty good ... a little stiff and sore on Monday, which was a good thing, because my flight from Chicago was a little late into Denver, where I had to catch my connecting flight to Ontario ... and the gates were on opposite ends of a huge, huge terminal ... I just barely made the flight! Whew!

MarathonFoto sure was fast in posting photos ... there were 33,000 runners (out of 45,000 who registered) and to get photos sorted out inside of a week is an awesome feat! You can see my pix by clicking here ... man, looking at what they charge, someone's making a nice living photographing races! :-) You can see Orly's photos here. Sorry ... tried to link directly to his page, but MarathonFoto wouldn't allow it ... so when you get there, select Chicago Marathon 2008 under Select Race, and enter Bisquera for name and 32193 for his bib number.

Now, on to the vids ...

RunChi '08 Pt. 1

Orly and Alan ran the 2008 Bank of America Chicago Marathon on Oct. 12. It was Orly's first 26.2 miler, and he ran to benefit Children's Memorial Hospital in Chicago (still time to contribute to Orly's effort; click on the red text). It was Alan's 9th, and he ran to benefit Gawad Kalinga, sort of like Habitat for Humanity, in the Philippines. This is the Saturday before race day. (Sorry! This segment is a little longer than the others, so it may take time to load. You might want to hit the pause button and let it load up for a little while before resuming play.)

RunChi '08 Pt. 2

This is the morning of the race, of all the little nervous things we did and said. Alan was quite amazed by the number of porta potties they had at Grant Park! Video shot by Eunice, Jo and Peter John.

RunChi '08 Pt. 3

This was the start of the race at Grant Park. The first group you see are the elite men and elite women. About 5 minutes later, the rest of the field, arranged by finishing time, took off.

RunChi '08 Pt. 4

Eunice (Orly's wife), Jo and Peter John chase them along the marathon route on the El ... they catch up with Orly, but Jo can only get video of him from the neck down ...

RunChi '08 Pt. 5
The crew reaches Taylor Street, near UI-Chicago, where Elaine, Eunice and Jo's youngest sister, lives. Watch Jo and Peter John make like marathoners about 1 minute into the segment. Alan makes his only running appearance towards the end.



RunChi '08 Pt. 6
Still on Taylor, the crew is joined by "Team Orly" who not only wait for him to pass by, but cheer on other marathoners, too. This spot was just past 18 miles. When Orly passed, John jumped into the race to pace Orly the rest of the way. Pretty good for someone who was sick most of the week!




Finally ... the finish! Alan finished in 4:12:33 and Orly finished in 5:01:31. Great course, great crowds ... if it were 20 degrees cooler, it would have been perfect ... back next year? To be continued ... :-)

So ... not the end, right?
Exactly! Like I said, there are many more marathons in the future ... as I write this, it's early Saturday morning (before sunrise!) after a week of just doing nothing but making up for the lost burgers and fries I avoided in the last few months. (Oh, yeah, and getting caught up in the office, too!) My church has a basketball outreach event in Riverside today (no, not playing ... just playing official photographer/videographer) in a couple hours, so my first run will be Sunday morning ... about an hour, and really easy.

After one more week of recovery (slow, easy stuff of up to 90 minutes), I'll start training again for the P.F. Chang's Rock n' Roll HALF Marathon on Jan. 18. That will include the Pure Fitness Run for the Hungry 10K in Downtown San Diego on Thanksgiving Day. I might run the LA Marathon in February, but only as a training run (just get the mileage in, work the last 10K if at all) for the San Diego Rock n' Roll Marathon on May 31. Another aim at a sub-4 marathon ... and, Lord willing, maybe run a Boston Marathon qualifying time ...

If anyone is in Rancho Cucamonga, I'll be out running the trails starting at Central Park, likely back to a Tuesday-Wednesday-Thursday schedule during the week, between 6-6:30 p.m. ... leave a note in the comments section below if you want to join in on the fun. :-)

This blog will still be updated, but the title will change ... maybe the URL will, too, but we'll see how that goes.

And the most important thing ...
"We always thank God for all of you, mentioning you in our prayers."
1 Thessalonians 1:2

I know it's been a difficult year for many of us with the way the economy has gone, and likely will go for a little while longer. Yet you were faithful to give to a cause, to share a portion of your hard-earned treasure, to help a family you will likely never meet in a country that some of you will never visit. That's one way of sacrificial giving, and I pray the Lord's blessing for you all.

Hope to see you out on the run!

Blessings in His Name, always ...
Alan

Week 16 of 16: Time to slay the dragon ...

"I love the whole marathon experience. I love that you pour yourself into something, beating your body until it can't take any more, and then you rest, and wait, and wait, until you are completely recharged and then there is just one final 26.2 mile trial ahead. I feel like I am about to slay the dragon that I have been preparing the last four months to fight. And then in the end you just get out there and take your swing."

Ryan Hall, a member of the 2008 U.S. Olympic Marathon Team, before his debut marathon in London, April 2007. It was the fastest debut marathon ever by an American-born runner at 2:08.24.

I was going to title this blog entry "Final Thoughts," but that sounded too much like something that would be the last thing I would write on this side of heaven. Then I remembered that quote from Ryan Hall, which I shared with the Team In Training group that I coached for the 2007 Rock n' Roll Marathon in San Diego, and the same race where I knocked off 22 minutes from my previous marathon best -- a huge margin that I know the Lord had a major hand in helping me achieve ... along with using my friend, Joe Florin, who took me through the first 7 miles in a nice, steady pace that set me up for the rest of the race. We all slayed our dragons that day!

This week hasn't been so bad because I've been kept busy by getting a lot of work done at the office at Cal State San Bernardino so others won't have to worry too much about picking up my slack. That, along with packing, with the distraction of my San Diego Chargers dropping to 2-3 for the season (yikes!), keeping an eye on my diet ... the list goes on ... and thankfully, too!

I did my last 10-miler on Saturday in Long Beach with the GK Heroes run team ... they'll be running the Long Beach International City Bank Marathon, Half Marathon and 5K run (three events) and a bike ride, also on Oct. 12. I did an easy 7 miler on Monday, and have a 4 to 6 miler planned for Wednesday evening. The last run will be early Friday in Chicago, a 30 minute shakedown run with Orly Bisquera, who is my host along with his wife, Eunice.

One thing that totally rocks is that one dragon is on his way down -- in flames, too! That would be the $2,300 fundraising goal, which would provide Gawad Kalinga the funds to build one home for a family in the Philippines. We are just a few dollars short of that goal, with $200 on the way via U.S. Mail. Praise God for that! So even if we go over, at least that will provide starting funds for another home. And, remember, it's not just a house that is being built, but a community that will one day be self-sustaining.

A huge thank you to all of you who joined me in the cause! Your support means more to me than you will ever know!

And it's still not too late to give. If you are feeling led to donate, please go to the fundraising page by clicking here.

So I'll fly out of Ontario on Thursday morning and arrive at Chicago's Midway Airport by 3 p.m. that day ... pick up the rental car, and figure out how to get to Orly's office so I can bring him home. Friday, after the a.m. run, will be the foray to the race expo, where we pick up our race numbers and timing chips, and all the cool freebies that these events have ... and maybe a souvenir or two. The expo is not too far from the finish at Grant Park, so we'll probably head over there just to get a mental picture of what coming over the bridge and making the left turn to the finish will look like.

For the curious (and early risers), the race will be webcast live at UniversalSports.com's marathon page, which you can reach by clicking here. The coverage begins at 9 a.m. EDT, which would make it 6 a.m. PDT. If you miss it, they'll replay it later in the day. Doubtful that Orly and me will get on camera, but you never know.

You can also track our progress via e-mail or text messaging. The Bank of America Chicago Marathon has a page where you can sign up and have them e-mail (or text message) you our splits during the race. To sign up, go here and follow the prompts.

Other stuff ... that cold I caught almost two weeks ago went through me in a matter of days. All that orange juice and Coldbusters at Jamba Juice, along with a couple days off, did the trick. That little nagging inflammation in my Achilles tendon also has calmed down, and I'm really thankful to the Lord for that one! It's still a little stiff, but nothing compared to what I was feeling a couple weeks ago. Still, it's pretty rare that I go to the start line 100 percent ... as in 100 percent with no minor dings and stuff. But I will line up in the best shape so far. And whatever happens, one way or the other, that 26.2-mile dragon is going down. I know I have a fight on my hands, but I'm pretty sure I'll come out the winner one more time.

Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Isaiah 40:28-31

The waiting is almost over.

Oct. 12, 8 a.m., Grant Park in Chicago.

Game day ... game on!

Chicago Marathon 2006
ChasingKIMBIA



Season 2
ChasingKimbia
Ben Maiyo talks about Chicago 2006 and lessons learned, how to mentally approach training and other things.



chasingKIMBIA.com is a blogumentary documenting the lifestyle and training of some of the world's best marathon runners. Season One provided an unprecedented vantage point of the highs and lows of professional running as seven athletes prepared for the Chicago and New York City marathons. Season Two brings even more excitement and deeper coverage to the sport as we travel to the training camp in Iten, Kenya where the athletes are preparing for the Boston, London, and Rotterdam marathons. This is your backstage pass. Follow the journey at www.chasingkimbia.com.

Week 15: Goals in sight, minor obstacles, runner tracking, 'This Ain't Easy' and Isaiah 40:31 vids ...

Just a little more than a week to the Bank of America Chicago Marathon ... By this time next week, I'll be in the Chicago area hanging with Orly and Eunice Bisquera and family (this will be Orly's first marathon, more on that below) carbo loading and trying to stay calm ... and praying all will go reasonably well on race day.

While I had made note of my goals at the beginning of the training period, I guess now is as good a time to review them. In order:

1. Raise $2,300 for Gawad Kalinga to build a home for one family. Almost there! As of today, Thursday, Oct. 2, we're at $1,880. To reach our goal, I'm praying for 17 people to donate $25 each to get us over that. The deadline is Oct. 13, the day after the marathon. The deadline also allows GK enough time to close its books for the year, since there are a lot of us running for the cause. Click here to donate online; drop me a note at alan.llavore@gmail.com to donate by check. And, please pass along the links to the fundraising page and the blog.
   
2. Finish the race on Oct. 12
3. Target goal: to run a personal record (PR). Anything under 4 hours, 6 minutes and 38 seconds
4. Give-it-all-you-got goal: a marathon under 4 hours
5. God-totally-carried-me goal: a Boston qualifying time of 3 hours, 30 minutes or faster :-)
   

One reason why marathoners dread the taper period: Aside from being antsy, little things start to crop up.

Like two years ago in June 2006, I was battling a minor cold before the San Diego Rock n' Roll Marathon. Two weeks out from Oct. 12, I caught the bug that everyone seems to be dealing with: sore throat, congestion, just the blahs. So I spent Monday resting at home. Lots of fluids, especially orange juice, and a large Coldbuster from Jamba Juice, double on the immunity boost, pretty much everyday since Sunday. No workout until yesterday, Wednesday, and that was easy 6 miler that was OK time wise, but I just felt out of sorts.

Also, I have some soreness in my left Achilles' tendon, which I have had from time to time, but not until this point in this training cycle. So I'm icing it, stretching it, going easy and taking over-the-counter anti-inflammatory (ibuprofen). Running on it is a little uncomfortable and the soreness tends to go away after I warm up, but it still pays to be a little more cautious this close to race day.

A couple of videos: one to give you more insight on what it takes to prepare for a marathon, and Josh Cox' testimony based on Isaiah 40:31.

"This Ain't Easy"
From the ChasingKimbia project
Runner: Stephen Baba Kiogora of Kenya
Coach: Dieter Spricht
Training in Boulder Colorado, October 2007
Workout: 30K run (18.6 miles)



chasingKIMBIA.com is a blogumentary documenting the lifestyle and training of some of the world's best marathon runners. Season One provided an unprecedented vantage point of the highs and lows of professional running as seven athletes prepared for the Chicago and New York City marathons. Season Two brings even more excitement and deeper coverage to the sport as we travel to the training camp in Iten, Kenya, where the athletes are preparing for the Boston, London, and Rotterdam marathons. This is your backstage pass. Follow the journey at www.chasingkimbia.com.

Josh Cox and the 50 Mile Miracle
October 18, 1997. The day my faith became fact. For the full story go to joshcox.thefinalsprint.com. God did a miracle and my buddies had my camera! Race highlights and testimony.



About Josh (from his ministry page at GodTube.com):
Some might say that running 120-160 miles a week is unusual. But Josh was never an ordinary Christian.

Josh Cox qualified for his first Olympic Marathon Trials in 1999 at the tender age of 23 making him the youngest qualifier for the 2000 U.S. Olympic Trials. Later that year he ran 2:13 and placed 10th at the Chicago Marathon. Highlights of his career include being the Top American at the World Track & Field Championships. He's earned big sponsors, been on the cover of numerous magazines and even been on reality TV.

But his faith is really his greatest accomplishment. Many athletes are afraid to express their convictions and faith, but anyone who meets Josh knows he is not one of them.

Runner tracking:

Since all the runners and walkers will have a timing chip attached to their shoes to record their race times, the BOA Chicago Marathon has a way for people to track runners. All you need is their full name and to sign up for the service. You can opt to get e-mail reports or text messages to your cell phone (be aware of your service provider's charges). To get set up, click here.

My hosts:

This is Orly and Eunice, who are also from my hometown of San Diego, and were (and sort of still are) members of my church, Corona International Christian Fellowship. They were instrumental in getting the young adult ministry up and running, as well as the youth ministry and the young adult worship team. This will be Orly's first marathon, and he's running in memory of their son, Jayden Timothy, and for Children's Memorial Hospital. To view his fundraising page (and donate, too!) click here.

Special edition blog: World record in the marathon!

Blog update, special edition! :-)

Unless you're a running geek, like me, you may have missed it on Sunday. Haile Gebrselassie of Ethiopia smashed his own world record in the marathon at 2 hours 3 minutes 59 seconds at the real Berlin Marathon; the previous record was 2:04:26 a year ago, also in Berlin. To put it in perspective, that's running almost 13 mph for just over two hours! And to take 33 seconds off one's time at the elite level is huge, comparable to Usain Bolt's records in the 100 and 200 meters at the Beijing Olympics in August ... maybe even bigger than that!

Video, and other related items, here of the race (yeah it goes pretty fast for a marathon):
http://www.universalsports.com/SportSelect.dbml?DB_OEM_ID=23000&SPID=13048&SPSID=105671

There is the entire race version, for those of you who have long attention spans (the British commentary is informative as well as entertaining), and the highlight version.

Also at the same race, the women's winner, Irina Mikitenko of Germany became the fourth fastest women runner ever at the distance with 2:19:19.

In related news, Rosa Arevalo, a good friend and also a donor like many of you, also ran in Berlin. I think I saw her time at 4 hours and 30-something minutes. Way to go, Rosa!

The last few minutes of the race (in German!); on YouTube



Blog analysis of Geb's sub 2:04 marathon on Sept. 29 ... more info than you maybe want, but for you running geeks who can't get enough ... :-)
http://www.sportsscientists.com/2008/09/haile-gebrselassie.html

If you just want to read about the race:
http://www.iaaf.org/LRR08/news/newsid=47859.html

One strategy that even beginner to novice, as well as intermediate and advanced, runners can latch onto this this:

For anyone who doubts the wisdom of running even and negative splits (the first half is slower than the second, finishing half of a race), consider Gebrselassie’s Berlin first half of 62:04, followed by a 61:55 second half. Enroute to his 2007 Berlin WR of 2:04:26, Gebrselassie ran 62:29 for the first half and came back in 61:57. When Kenya’s Paul Tergat ran his WR 2:04:55, also in Berlin five years ago, he passed halfway in what seems now an almost pedestrian 63:05 and came home in 61:50, fighting an epic battle with countryman Sammy Korir, who finished one second back.

More on Gebrelassie, who may be the best distance runner ever (from 5,000 meters on up to the marathon):

Haile Gebrselassie Revealed, CNN program that chronicled his preparation for the 2007 Berlin Marathon, his first marathon world record.

Part 1



Part 2



Part 3 (the 2007 record-breaking effort at Berlin)

Week 14 and 15 of 16: Food, pictures, marathon memories and boring stats ...

26.2 miles in Chicago on Oct. 12 ... check out the Bank of America Chicago Marathon by clicking here.

One more thing on fueling the runner ...

I put this first so that you can pause the video. If anyone has any ideas on how to get these Runners World vids from launching on their own, leave your ideas on the comment section below.

Treats


I like that I can have candy corn!

Fundraising update!

Wow! From just under $1,600 to $1,800 in one week! Thank you to those who contributed to helping me build a home through Gawad Kalinga for a family in the Philippines. And remember, this is not just one house, but helping to build part of a larger community with the aim of its residents becoming self-sustaining.

Here are some photos of the SoCal GK Village:

More can be seen by visiting http://gkdavao.multiply.com/photos/album/1/SoCal_Heros_Run_Socal_GKVillage to see the reason I, and the other GK Heroes, run, and the fruit of your contributions. And more on Gawad Kalinga can be found at www.gawadkalinga.org.
Here are a few more ways to learn about GK and what we do ...
HERO'S RUN 2008: LOVE the Poor
Lead Others ... be Voices to Empower the Poor
www.ancopusa.org/herosrun
www.gkherosrunlongbeach.multiply.com
Looking for more info? Want to join the cause?
E-mail: gk777herosrun@gmail.com

There is still time to donate! If 20 of you can contribute $25 each, that will put us at the $2,300 goal to build that home. If we go over, great! That will help get the fund started for another home.

To donate online:
Go to the Active.com fundraising Web page at http://www.active.com/donate/gklongbeach2008/alanllavore The good thing about donating online on the secure server is that your account, and GK's account are credited right away, and Active.com e-mails you a receipt with the federal tax ID number for your records.

To donate by check:
Leave me a note at alan.llavore@gmail.com, and I'll send you the form with all the info ... some of you may have gotten a copy on the blog update e-mail.

Thanks in advance for all you do for the poor!

And, here's a song by the David Crowder Band, called "Remedy." It's a reminder to me that, as a follower of Jesus Christ, have to put my faith into action. I can talk all the cool and intellectual theology I want, but if it never gets off the sermon notes page, if it never gets beyond the pulpit, if it never leaves the Bible study or the church, all I've done is expended air. And it's more than just telling people about Jesus ... it's also doing for others what He would do ...

"Dear friends, do you think you'll get anywhere in this if you learn all the right words but never do anything? Does merely talking about faith indicate that a person really has it? For instance, you come upon an old friend dressed in rags and half-starved and say, "Good morning, friend! Be clothed in Christ! Be filled with the Holy Spirit!" and walk off without providing so much as a coat or a cup of soup—where does that get you? Isn't it obvious that God-talk without God-acts is outrageous nonsense?"

James 3:14-17, The Message paraphrase Bible by Eugene Patterson

"What does love look like? It has the hands to help others. It has the feet to hasten to the poor and needy. It has eyes to see misery and want. It has the ears to hear the sighs and sorrows of men. That is what love looks like."

Augustine

Article:  Charity running drives team racing

Tue Sep 23, 2008    

By Elliott Denman / Special to Universal Sports

The loneliness aspect of long-distance running has never been as false as it is today. To many thousands of dedicated runners around the world, their sport has become the ultimate team game.

With the question, "Who are you running for?" being asked more frequently than ever, it’s the charity runners who are the driving force and the major impetus behind the big movement to team racing and training.

To many fans, team sports are only those where balls, pucks and other objects are passed between teammates. But, as runners everywhere now attest, that notion is simply outdated. ... 

A total field of over 45,000 is expected to run the 31st annual Chicago Marathon on Oct. 12, and at least 15 percent of them will represent charities, reports Marianne Caponi, the event’s director of marketing and communications.

Read the entire article by clicking here.

Boring stats time!

I went back over the training log out of curiosity. Turns out I've logged the most miles ever this training cycle, which was fairly short as they go .. well, for me, anyway. For 3 months and one week, here are the numbers:

June 23-30: 42M
July 1-30: 155M
Aug. 1-31: 196M
Sept.1- 27: 168 (plus 10M on Sept. 29, for 178M)

Total mileage not including Oct. 1-12: 571M

RnR 2008 buildup Jan.-May: 433M (RnR PR = 4:06:38)
RnR 2007 buildup Jan.-May, includes PF Chang's Half and LA Marathon: 572M (RnR PR = 4:09:33)

Marathon story

My first marathon was the 1999 Suzuki San Diego Rock n' Roll. My Dad paid my entry fee as a Christmas present the year before, and the deal was that he would be out on Barnett Avenue, which runs very near the U.S. Postal Service building where he worked and is at about mile 25 on the current marathon course. Only, he never got a chance to cheer me on -- I had pulled a calf muscle at mile 16 and had to walk the rest of the way, and he had to get back to work (we planned that I would pass by during his lunch break).

My Dad passed away from liver cancer in June 2003, and I didn't get to run RnR again -- or any marathon for that matter -- until 2005 (I did RnR run it in 2000), which was my first marathon after his death. So when I made the turn onto Barnett that year -- after fighting off some pretty massive cramps in my quads (kinda neat: I could see the muscles moving when I wasn't) -- and saw the post office, I almost lost it emotionally, wishing he was out on the curb watching me pass. I forgot about the cramps and just dug in for the finish ... it ended up being, at that point, my fastest marathon at 4:36 (that's minus the bathroom break at mile 10.5 :-) ... official time was 4:40:42).
For Father's Day and his birthday, I left my race bib at his grave site, a sort of "thank you" -- not only for him getting me into my first marathon, but for all he continues to be for me. And it's something I've done for every San Diego RnR Marathon since ...

Marathon history

1999 San Diego Suzuki Rock n' Roll 6:25:58
2000 San Diego Suzuki Rock n' Roll 4:47:27
2002 Los Angeles Marathon 5:26:37
2005 San Diego Rock n' Roll 4:40:42
2006 Los Angeles Marathon 4:49:26
2007 Los Angeles Marathon 4:33:38
2007 San Diego Rock n' Roll 4:09:33
2008 San Diego Rock n' Roll 4:06:38

Half marathon history

2000 La Jolla Half 2:09:31
2000 Long Beach Half 2:00:31 (can't find the official results online, going off memory)
2002 San Diego Half Marathon (Carlsbad) 2:11:54
2003 Southern California Marathon (Irvine) 2:10:xx (can't find the official results online, but it was a slow race)
2006 Long Beach International City Bank Half Marathon 1:56:59
2007 P.F. Chang's Rock n' Roll Half Marathon 1:56:54
2007 Long Beach International City Bank Half Marathon 1:53:27

Training this past week and this coming week ... and I'm getting antsy ...

Week 14 recap
Monday: easy 10 miles ... yep, easy 10
Tuesday and Friday: WAS to be weight training at the Student Recreation and Fitness Center at Cal State San Bernardino (I'm gonna work -- again -- to get there this week ... plus I need to renew my membership for the coming year). I worked late on Tuesday and Friday, I just figured, no worries, it's the miles that count now.
Wednesday: 8-mile tempo run (2 miles warm-up; 6 miles at 10K pace just to stretch out the legs and remember what it's like to go that fast) Honestly, I felt really sluggish at the beginning, and felt (phantom) pain in the knees. Plus, it was hot, even at 6 p.m. But, overall, still within the average time for that particular workout. And, the average heart rate was lower this time around.
Thursday: 8 miles easy -- yes, really easy
Saturday: An easy 14 miles, with the last three at my planned marathon pace, just to remember what it's supposed to feel like. Actually, it was 13 miles ... which gave me a total of 40 for the week ... cut it short because the object of longer runs until Oct. 12 is just to stay loose and maintain fitness.
Sunday: rest day, with core exercises

Week 15
Monday: easy 10 miles ... yep, easy 10
Tuesday and Friday: OK, I should really get there this week, especially to renew my membership for the year ... plus some time on the rowing machine and some core stuff; likely no more weights until after I get back from Chicago.
Wednesday: LAST 8-mile tempo run (2 miles warm-up; 6 miles at 10K pace just to stretch out the legs and remember what it's like to go that fast)
Thursday: 8 miles easy
Saturday: An easy 10 miles in Long Beach with the GK Heroes. All of them will run in the Long Beach International City Bank Marathon and Half Marathon, which also is on Oct. 12
Sunday: rest day, with core exercises ... start packing for Chicago!!!

Weeks 12 and 13: 'Dude, what's for dinner?' and taper quirks

(If you hear noise, again, it's the video below ... just scroll down and hit pause until you are ready to watch it ... sorry, Runner's World likes that auto play version.)

First, a huge thanks to all who contributed in the last week ... we're now at $1,575.00 ... just $725.00 short of the $2,300.00 goal that will build a home for a family in the the Philippines! Awesome job, and I thank the Lord for you, and everyone, who has given to the cause to help Gawad Kalinga make a lasting difference in the lives of the poor in the Philippines.

So that means we're in the homestretch ... we're just passing the 24-mile marker and the 40 kilometer marker is just around the corner ... the finish line is near ... and after such a long journey it's a welcome sight. This is the big push, the finishing kick, the final sprint ... if at least 29 people can contribute at least $25.00 each (figure that's a week of going without a venti mocha frappaccino or a large Jamba Juice drink or a Jumbo Jack combo meal, if you go daily), we will reach that goal. I'm hoping that we'll get there before Oct. 12, the day of the Bank of America Chicago Marathon.

To give, click go to the online giving page at Active.com by clicking here. To give by check, please contact me at alan.llavore@gmail.com.

Thanks in advance!

'Dude, what's for dinner?'

So today (Sunday) as the day was winding down at church, the conversation turned to food. I guess the topic came up when, in the lobby where the youth and young adults were hanging out, I saw a McDonald's large French fry container and a few Jamba Juice cups. They all know I'm a runner and currently training for the BOA Chicago Marathon, we ended up talking about fast food. In general, we talked of how we avoided Mickey D's, though the yogurt fruit parfait is OK to get. The BBQ chicken sandwich at Carl's Jr. got good marks, and so did Chipotle and Qdoba, two Mexican restaurants. Which is all making me hungry right now ...

Anyway, you might be thinking what long distance runners who are not elite (or pro) level, but very serious about the sport and work hard to do as well as they can, have in the pantry and 'fridge. Many are good about watching what they eat, and strive to eat as healthy and balanced as they can.

Then there are runners like me. Not that I totally tank on a healthy diet, but because it's just me (and Taylor, my guitar) at home, I have to hit that really fine line of healthy, good runner's fuel, and quick and easy to prepare. ... and easy to clean up after. It's really too fine a line that I often miss than hit.

But, overall, I do hit the basics: 60- to 70-percent of what I eat has to be carbohydrates because carbs are fuel for endurance athletes. No high protein diets here, despite all the stuff that you hear and see on TV and all the diet fads that you see on the best seller lists. For endurance athletes, low carb diets short us on the energy we need to train AND get through a typical day. As with anything, there are good carbs and bad carbs ... whole grain bread is a good carb ... beer (made from fermented grain) is a bad carb ... fresh (and even frozen) fruits are good carbs ... fruit-flavored gummy bears (in excess) are bad carbs ... Get the idea?

So I'll get the majority of my carbs from whole grain breads, rice and pasta, as well as fruits such as watermelon and cantaloupe (my favorites), whole grain cereal (raisin bran rocks!) and oatmeal with honey drizzled over the top (on cold mornings or evenings) ... if I go fast food, like after a workout that goes too late for me to cook (then clean up after), I make sure it's a place such as Pick Up Stix or Panda Express (Chinese) or San Sei (Japanese) mostly because they give you rice in pretty big quantities ... and San Sei has an awesome teriyaki salmon dinner with grilled veggies and two salads for under $10 ... or even Baja Fresh for a grilled veggie burrito or a mango chicken chipotle salad ... not the best alternative compared to cooking at home, but the best at, say, 8:30-9 p.m. on any given night.

So that leaves 40 to 30 percent of the diet ... of the remainder, I'll go 30 to 20 percent protein (grilled or baked chicken, grilled fish, or grilled steak) and no more than 10 percent fat (nothing special there, since most processed food has fat) ... interesting thing about fat is that it, too, is energy. If you remember high school biology, you might remember learning about the great whales who feed all spring and summer, then rely on their blubber (fat stores) for energy as they migrate. But too much fat, especially in inactive people (those who don't exercise for at least 30 minutes continuously at least three times a week) is a serious health hazard. Consistent exercise helps you burn that off to healthier levels.

A typical day for me would go like this: coffee and cereal (or Pop Tarts) for breakfast; a sandwich and kettle cooked potato chips (Poore Brothers are the best!) for lunch; fruit from home (watermelon and cantaloupe) and rice and baked chicken or grilled steak for dinner ... or if I'm lazy (and didn't go fast food), cereal or oatmeal. Of course, I hydrate throughout the day, drinking as much as 2 liters or more of water, and usually a 20 oz. bottle of Gatorade.

One convenient package for me has been a peanut butter and jelly sandwich on whole oat bread or whole wheat bread. It's a great blend of carbs (bread and jelly), protein (peanut butter) and fat (peanut butter), especially after a long run or hard workout.

To keep me sane, though, I do allow myself treats along the way ... like last week, I had a small bag of orange slice candy (and a co-worker "made" me have some peanut M&Ms ... and week before, some Twizzlers ...yes, ow, ow, twist my arm to make me eat that stuff ... ). Since October is very close, candy corn will make its way to my desk. And a Carl's Jr. western bacon cheese burger (with fries and onion rings) is another indulgence I'll enjoy once in a while.

For an easy to understand article on fueling (sensibly), and for just good tips on eating well, click on this Running Times article. For a really cool cookbook (and a way to help two funds, The Ryan Shay Memorial Fund, named for the marathoner who died during the 2007 Olympic Trials Marathon, and the Jenny Crain "Make It Happen" Fund, for Jenny Crain, who was badly injured when struck by a car while training) check out "The Runner's Cookbook" by clicking here.

Also, check out the following video of the women from the Brooks-Hanson's marathon team during their preparation for the women's Olympic Marathon Trials in April. Note: I would not try the Red Bull-Gatorade mix ... just the thought makes my stomach seize with all that sugar.

Tapering down (a summary of last week's training and the coming week)

Tapering is both a welcome time in the training cycle as well as a difficult time.

It's welcome because you know, after 12 to 13 weeks (or 18 to 19 weeks in some cases) that training is winding down and the really hard stuff is over. Race day is just weeks away. Now it's a chance for the body to absorb the training, for little injuries to heal, for soreness to go away and to get as fresh as possible when you get to the start line.

It's difficult because race day is near, you have no really long runs on the schedule and your mind starts playing tricks on you. I tend to get a little antsy, and I also get "phantom" pains -- like, my foot would start hurting for no apparent reason, or my hip flexors will seem a little too tight and sore. There is really nothing wrong with me physically, but it's just something that has happened before the last few marathons.

The other mind game that goes on are periods of self-doubt, such as "Did I train well enough?" "Did I have enough long runs?" "Did I do enough speed work and tempo runs?" "Did I stop weight training too soon (or too late)?" Thankfully, I've kept a training log the last three years, and that keeps me from panicking.

So the training now is just to stay loose, to maintain fitness and not go stale, and just to stay sane by giving me something to do. Nothing I do now will add to my fitness for Chicago, but a lot I might do could take away from it ... so it's time to just be smart ... and stick to the plan that I drew up months ago that I know has worked for the last three marathons I've done.

Last week's training

Monday: 10 miles easy ... and an awesome nearly full moon that rose over the mountains as I turned a corner into the last mile of the workout. Kinda neat how God does that. ...

Tuesday: It was to be a weights in the gym day, but I skipped it (only the second time this season) and did about 30 minutes of core exercises at home. My abs were a little sore for the next two days after that.

Wednesday: 8-mile tempo run with 4 miles run at 7:45/mile. That seemed easy, which means a) I'm ready for Chicago and b) I need to be careful not to over-do it.

Thursday: 8 miles easy ... just concentrating on staying relaxed.

Friday: Again, was to be a weights in the gym day, but I decided to save the legs (and energy) and re-do Tuesday's core routine in advance of the last 18-miler at 6 a.m. Saturday.

Saturday: A really relaxed 18-miler with the GK Heros, where I took a mile or two to push. It was at Griffith Park in Los Angeles, just down Victory Boulevard and not too far from where I used to live in Burbank. I kept mostly to the horse paths because of the soft dirt trails, but it was challenging because of having to dodge the, uh, horsey land mines along the way. The support along the route (along Crystal Springs and onto Zoo Drive) and the post-workout food from the GK volunteers was awesome!

Sunday: No run, but some core exercises for about about 20 minutes.

This week

Monday: easy 10 miles

Tuesday: Weight training at the Student Recreation and Fitness Center at Cal State San Bernardino (I'm gonna work to get there this week ... plus I need to renew my membership for the coming year).

Wednesday: 8-10 mile tempo run (2 miles warm-up; 6 or 8 miles at 10K pace just to stretch out the legs and remember what it's like to go that fast)

Thursday: 8 miles easy

Friday: Weight training at the Student Recreation and Fitness Center at Cal State San Bernardino (classes at Cal State San Bernardino start on Thursday, so hopefully Friday won't be too crowded ... or I'll try to go in the early afternoon, workload permitting)

Saturday: An easy 14 miles, with the last three at my planned marathon pace, just to remember what it's supposed to feel like.

Sunday: rest day, with core exercises

Week 11 of 16: Wrapping up the hard stuff, easing into the taper

Before I get to this week's entry, props to my friend Patrick Brien, who stepped up with a donation. So ... where are the rest of you men? Just wondering ...

Now, on to our regularly scheduled blog entry:

Woohoo! If you go to the Bank of America Chicago Marathon site, at the bottom of the page, they have a countdown going. As of today, Thursday, Sept. 11, it said 30 days (and some hours and minutes ... and seconds ...)

Gotta say, I'm getting stoked 30 days out from race day. I'm coming off two really good, hard workouts: the 3 x 10K marathon simulation last Saturday and the 10 x 800 meters (also known as the Yasso 800s named after Bart Yasso ... see the video on last week's blog) workout Wednesday night. While I messed up the marathon simulation by going out too fast (the first mile was in 8 minutes ... like what was I thinking?), I was able to do some on-the-fly adjustments to keep all three sets fairly even at 53 minutes and change. The Yasso 800s were just long ... it was very dark when I finished on the track. You know the expression "we closed the nightclub," which means you stayed until the bitter end? I guess you could say I closed the track ... virtually no one was left by the time I got done. The point of the Yassos is that, given one has trained well, if you make it through all 10 800 meter sets (about a half mile each), the average time is a very good predictor of what you'll do on marathon day. I averaged about 3 minutes 40 seconds to 3:35 or so (the fastest was 3:26, the slowest 3:45). That, according to the workout, means I'm in shape to run a 3 hour, 40 minute to 3 hour 35 minute marathon.

All good on paper ... but I still have to run the race. Otherwise, what's the point?

Speaking of running the race ...

One of the recurring Bible passages that kept coming up in the last couple months, especially when I really need a kick in the rear to get going, was this:

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
1 Corinthians 9:24-27, New International Version

In more modern-day language, we might understand it this way:

You've all been to the stadium and seen the athletes race. Everyone runs; one wins. Run to win. All good athletes train hard. They do it for a gold medal that tarnishes and fades. You're after one that's gold eternally.

I don't know about you, but I'm running hard for the finish line. I'm giving it everything I've got. No sloppy living for me! I'm staying alert and in top condition. I'm not going to get caught napping, telling everyone else all about it and then missing out myself.
1 Corinthians 9:24-27, The Message paraphrase by Eugene Patterson

I've subjected myself to training through the summer, which I have never really done before, and which has been the most challenging marathon build-up since my first one (when everything was the great unknown). It wasn't easy sticking to the schedule -- try running 10 miles after a long day at work, or 20 miles at 6 a.m. on a Saturday when you could easily be sleeping in. It wasn't easy to make sure I ate reasonably well (more on diet and such next week), and it wasn't easy giving up other things I would rather have been doing (like, well, sleeping). And it sure wasn't easy asking people for money, especially with gas prices going up along with other expenses. But, as the apostle Paul wrote to the church in Corinth nearly 2,00o years ago, there was a reason to "beat my body and make it my slave," and it was more than just for the medal and T-shirt at the end of the race.

The prize is more lasting than one race. It's to call attention to the poor, more specifically, the poor in the Philippines, and the effort of Gawad Kalinga to improve their lives. A lot of people can talk about how sad it is that the less fortunate live the way they do, and that something ought to be done about it. But talking about it only goes so far. As James wrote in his letter to the churches:

Dear friends, do you think you'll get anywhere in this if you learn all the right words but never do anything? Does merely talking about faith indicate that a person really has it? For instance, you come upon an old friend dressed in rags and half-starved and say, "Good morning, friend! Be clothed in Christ! Be filled with the Holy Spirit!" and walk off without providing so much as a coat or a cup of soup—where does that get you? Isn't it obvious that God-talk without God-acts is outrageous nonsense? James 3:14-17, The Message

And then follow this idea with and equally awesome grouping of words Augustine penned:

What does love look like? It has the hands to help others. It has the feet to hasten to the poor and needy. It has eyes to see misery and want. It has the ears to hear the sighs and sorrows of men. That is what love looks like.

So I trained, I sacrificed (yeah, even sacrificed some of my treasure to the cause as well ... you know, live what I talk, right?) with the idea that one family will benefit from our collective effort ... yes, you are in on this, too. I can say I love the poor all I want, but if I never follow it up with tangible action, all they would have been is just empty words. I'll let you all in on a secret that was shared only with a room full of people in Antipolo back in January. I was asked to preach the last Sunday our mission team from my church was there, and one of the comments I made was that I would do what I could to be an advocate for them back in the U.S., a land that has so much more opportunity and so much more material wealth than many of them will ever experience, than many of them would even hope to imagine.

This effort is just one way I am advocating for them.

The goal remains $2,300 to build one house for one family. As of today, Thursday, Sept. 11, we are at $945. An awesome effort, and I thank the Lord for you who gave. We still have a little work to do, and the deadline is Oct. 13 to hit that goal.

To give online, please go to my fundraising page by clicking here. It is a secure server, and Active.com will e-mail you a receipt with GK's federal tax ID number for your records. (ANCOP Foundation USA is the U.S. fundraising arm for GK.)

To give by check, please write to me at alan.llavore@gmail.com, which is set up soley for this effort, and I will send you details on how you can do that.

And, please, forward the blog link and the fundraising page link to others who you think may be able to help.

Oh boy! More videos!

This is where I got the idea to run Chicago ... well, I had the idea already; this just nailed it down for me. A bunch of people I train with (at the time we were gearing up for the San Diego Rock n' Roll Marathon in June) got together to watch "The Spirit of the Marathon" earlier this year, and afterward, I figured, why not this year? And, thankfully, I was able to get in with GK and help out the cause at the same time. As a runner, what more could you ask for?



The movie is coming out very soon on DVD, if you are interested.

And ... A lot can go wrong in a marathon ... and sometimes it goes wrong for everyone at the same time. The 2007 Chicago Marathon was halted because of high temperatures and humidity. Check out the video from the Chicago Tribune.



Training the remainder of the week (11) and next week (12)
Friday: Here's praying I can get out the door before sunrise for an easy 8 miles ... Update: whoops, didn't quite make that one ... so Friday is the rest day, and Sunday is the easy 8 miler
Saturday: 20 miles at Bolsa Chica State Beach, the last 20 miler before Chicago (and the fourth one in this training build-up)
Sunday: Easy 8 miles

Monday: Easy 10 miles
Tuesday: Cross-train and core work at the Student Fitness and Recreation Center at Cal State San Bernardino
Wednesday: Tempo workout, 10 miles total: 2 mile warm-up, 6 miles at 10K pace, 2 mile cool down
Thursday: 8 miles easy
Friday: Cross-train and core work at the Student Fitness and Recreation Center at Cal State San Bernardino
Saturday: 18 miles at Bolsa Chica State Beach with GK (some are doing 20-23 miles, but I'm starting to taper down my mileage to get the legs fresh for Oct. 12.)

Week 10 of 16: Where are all the guys, and yet another a video (or two, or three ...)

Just an observation: With very few exceptions (shockingly few, actually) the males of the species have been quite absent, both in the comments section as well as with donations. So, like, what's up with that?

What's that noise? Who is that talking?

Not to worry, it's just Bart Yasso of Runner's World ... the video is the second one below ... just click on pause.

Another video!

If anything, at least this blog is entertaining in this regard.

A couple of guys from my church, Josh Garcia (camera) and Alexei Agdigos (editing and overall production), helped with a video to promote the fund-raising effort for GK. Thanks (and raised hands finger snaps) for putting in the time, guys! (Note: They are among the only men thus far to lend support, which total three fingers of either of my hand ... yep, what's up with the rest of you guys?)

Check out the vid (and praise God the hair is growing out):



In case anyone was interested in the music, plus to give the band a plug, that was "The Way" by Telecast, off their debut CD "Beauty of Simplicity" a few years back.

So, just to recap, that's $2,300 to build a home for a family in the Philippines through Gawad Kalinga. As of today, we're up to $895! Awesome! And thank you so much those of you who stepped up in the past week! You, as well as everyone who has donated to this point (except for one, they are all women ... men, can you see where I'm going with this?) are truly a blessing!

To help out the cause, click here to access the fund-raising Web site. Giving online is secure through Active.com, and you will get an e-mail receipt along with the federal tax ID number to help you with deductions in April.

You can also give by check, and if that's the route you choose to go, e-mail me at alan.llavore@gmail.com (its only purpose, for now, is for GK donation inquiries).

The deadline to donate is Oct. 13, the day after the Bank of America Chicago Marathon.

And in case anyone was wondering, the funds go directly to Gawad Kalinga through is U.S. foundation, ANCOP Foundation USA. Unlike other marathon teams raising money for worthy causes, your donation goes straight to GK's efforts and none go to defray race registration or travel expenses (in other words, I've paid my own way to Chicago).

So what happens if we don't hit $2,300? Well, for starters, I'd really be bummed. But even more important, a family will have to wait just a little bit longer to get a safe, secure place they can call home. And if you saw what I saw in the Philippines, you'd want to do whatever you could to alleviate the situation as soon as you could.

Also, please forward the link to this blog around to people who may be interested in helping out.

Thanks!

Q: So why run a marathon to raise money?

A: If I just came up to you and hit you up for a donation after a short presentation, would you give?

One reason why GK and other charity athletic programs are so successful is that many participants may never have given thought to running or walking a marathon or riding a bicycle for 100 miles. Motivated by a cause such as GK, that kind of enthusiasm only spreads. I mean, click on this link just to see what charities and causes are being supported by some of the nearly 40,000 participants in the Bank of America Chicago Marathon on Oct. 12

Maybe, after Oct. 12, you just might be inspired to participate in a marathon, half marathon, triathlon or bicycle tour and support a cause, too.

Another video (or two, or three) of what Chicago may be like

This one is from Runner's World



This one is a link to a clip from "Spirit of the Marathon," a documentary about the 2005 Chicago Marathon and some of the every day people and the elite runners as they prepared for that year's race.

And finally, if I could only run this fast, is a link to the "official" course video from the BOA Chicago Marathon Web site.

Training this week and next

It's Thursday night as I write this, so I've had two runs and two gym workouts thus far. Wednesday, which was supposed to be 10 x 800 (about a half-mile) on the track at 3 mins. 30 sec. each, with a three minute rest between each set, was a total flop. Not to dis my employer, but the dirt track at Cal State San Bernardino is a mess (the university does not have a track and field team). After three sets of 800s of trying to jump over mud puddles, muddy patches and avoid ankle-breaking ruts, I gave up and ran around the perimeter of the campus. I'll hit that workout next Wednesday.

Friday, tomorrow, is an easy 8-miler.

Saturday: Maybe the hardest workout I've ever tried -- 3 x 10 kilometers, with a 1 minute break between each to hydrate and get a carbo gel down. The idea is to run the first one at about 55-54 minutes, the second at 53-52 minutes and the last one at 51 minutes or faster (at my last marathon, I hit the first 10K at that time, which is an 8:17/mile pace).

Next week
Monday: Easy 10 miles
Tuesday and Thursday: Cross-train at the Student Recreation and Fitness Center at Cal State San Bernardino.
Wednesday: The 10 x 800 workout from last Wednesday ... at a track that has no mud bogs or ruts. Includes a mile or 1.5 warm up and ends with the same.
Friday: Easy 8 miles, hopefully really early before work, now that the campus goes back to a standard 5/40 work schedule (we were working 10-hour days Monday through Thursday during the summer).
Saturday: Another 20-21 miler at Bolsa Chica State Beach. It's the fourth, and last one, on the schedule.