We had a very good but extremely hard 5k race on sunday. Finish time was 19:40 but I was sore from long run on friday and felt my legs and lungs burn the whole time.
Today I want to share an easy and quick breakfast recipe and one easy and quick "immune booster" drink
Oatmeal
add 1/2 cup of rolled oats with one cup of water or milk and microwave for 1.25mins add one or two teaspoons of flaxmeal, a little cinnamon, some raisins, a few almonds, and a spoonful of honey or real maple syrup. thats it, perfectly nutritious and delicious

drink
mix a teaspoon of ascorbic acid ( pure vitamin c) easily found on vitamin shoppes and gnc's anywhere and a tiny amount of glutamine which is an amino acid in powder form also easily available and drink- it will be tart but it will give your system a boost.
hope this helps
the bluminator

Excellent run yesterday night

12 miles in 1:28 about 7:20 per mile

I am ready to do this- I will try to lose about 4 lbs from here to race day (april 11) and do 4 more short speed workouts and one last semi-long run of 8 miles.

My goal is to go under 1:38 and now I believe I may even be able to go under 1:37-36

I am pretty tired and probably wont run again until monday

I will be uploading a video on making some wonderful 5 grain pancakes to gobble up after those long tough workouts

have a good one

the bluminator

Just finished doing p-90x plyometrics
Have been doing them for a while and let me tell you that it is an absolutely fantastic and beneficial workout. I am a bit partial to the plyometrics and leg workouts on the first phase. I feel those two make a great addition to any running or endurance program.
If you have a chance give those two specific workouts a try and I am certain you will be pleased with the results.
It will be taxing on your body but it will be well worth it
happy training
the bluminator

Short-term Goal:
Dallas Americas Run half Marathon under 1 hour 38 minutes in April
Mid-Term Goal:
New York City Marathon under 3:15 to qualify for Boston
Long-term Goal:
Climb a tall peak such as Mt Aconcagua in Argentina or Pico de Orizaba Volcano in Mexico

Keep an eye out for you-tube video uploads on some wonderful post-workout pancakes look under Mrendurance101 Best Pancakes for endurance athletes
laters
the bluminator

Well

Today was an especially difficult day trying to get back into a groove. I had t go back to work after a wonderful week off for spring break. There are only 3 weeks left before the big race and I need to get going.

I will be racing in Dallas Texas in a half marathon and I really want to break 1 hour and 38 mins.- I feel thats a good time to aim for, not too difficult, hard enough to make me work but doable with 2 running days per week

Observation- It has been my experience that once you have a good level of fitness you are able to maintain it and even make small improvements with 2-3 days of running a week. You do however need to keep working out with swimming or biking or tennis ( like i do)

yes- I feel comfortable backing some of the research that claims 2-3 days is enough even for marathons

tip #1 please don't forget to eat a small banana or fruit or even a cereal bar right after a long run- it will hep you tremendously the next day

laters

the bluminator

Greetings- Official Launch

Hello to everyone out there,

Today we begin a journey of discovery through the stories and tips that I will share with you on subjects that are under the scope of physical activity and nutrition. I will try to share my experiences, making sure that every nugget is useful to someone while hopefully evoking a laugh or two.

Best regards

The Bluminator