Marathon

Nusrat Fateh Ali Khan - Sani Ik Pal Chain Naa aavey solo

2007-07-08T02:51:00.001-04:00

I think this one of his best

2441139

2007-07-08T02:49:00.001-04:00

Only Anjan on youtube :-(

Malaika by Angelique Kidjo

2007-07-08T02:43:00.001-04:00

Beautiful song about a young lover. I heard this first in the 80s

My dinner 01/30/07

2007-01-30T22:17:00.000-05:00

My dinner - beans and rice

Lunch 01/30/2007

2007-01-30T15:36:00.000-05:00

My lunch:

Back again

2007-01-30T01:45:00.000-05:00

Boy I am out of shape. 42:25 for 3 miles. It can only get better :-)

I am going to eat better. This was my dinner

monkey sex funny

2006-11-01T22:27:00.000-05:00


Movie Funny Comedy, Comedy, shahram, ahmad nejad, iran, monkeys, sex, stupid

2006-08-07T21:57:00.000-04:00

Played Monday game for the first time. I only slept 5 hours and I have work to do. Considering that I played really well. I need to play better. Stamina is the key. I think my ball control is fine and getting better.

My weight now is hovering between 152.5 to 153. I lost 8 pounds since I started heating healthy. I got about 10 to 12 pounds to loose. Should happen in a healthy way.

I think I am going to skip running. Now the target will be to reach the following schedule within a week:

non AWS week Soccer 3 days M W F and weights or ball control practice T and Th
AWS week Soccer M and W - weight T and Th morning

eventually I will incorporate soccer when I visit Buwi

Soccer

2006-07-22T23:27:00.000-04:00

Good game. It rained and I was rested. Played medium. I need to score goals. That is not happening for a while. But I played the whole game. I wonder if it is the run or just rest and diet that gave me the extra energy. We will see how I play Wednesday. Currently the plan is: light run Monday, weights Tuesday

Food

2006-07-22T23:10:00.000-04:00

I have to cut down on my food intake of course. Rice will be the biggest challenge. I did good yesterday and today. Yesterday even after soccer I only had 4 slices of bread, two fat free Bologna slices and some cucumber. Today so far cereal, and a dinner of 1/2 cup rice, boiled pea and beans and a bit cottage cheese and a glass of orange juice. If that really is dinner and if I can just have a snack or something at night, this will be very impressive. Not sure what the snack would be though. It would have great to have some fruits. We will see - its all mind over matter.

Start again and again (and again)

2006-07-20T22:12:00.000-04:00

Today I ran one of my slowest! I have not been running since April and my last regular runs were in October last year!! At a 14:44 pace, it took me 44:08 minutes to walk and run the 3 mile course. The problem was a groin pain after 2 miles and overall lack of confidence. I did not run out of breath. Maybe I should stretch more. The pain went away, so I suppose I got spooked a bit. My weight is now 158 pounds (hovers between 158 to 160). Ideally by Fall IM time (August 30th) I want to get to 140 pounds. That is 20 pounds!! And I have about 40 days. Is it possible? Probably not. But let see how much I can actually loose. I do not want to go on a starvation diet, need energy for soccer and work. But apart from that I am willing to give it a try.

I think I used to be 143 pounds and then at some point 138 or so .... needs to be verified from old diaries.

Start again and again

2006-04-14T13:29:00.000-04:00

Well I got distracted again. I am back yet again but I am also 160 pounds and ran a 14 minute mile this week. I also played soccer on Wednesday. Where I got terribly tired but played relatively OK. I am watching my food intake. I ate out twice. But apart from that the diet has been good. I am still in the range of 158/159. I guess I will have to wait a few more weeks. Not going to run today. I may try one run on the weekends but if that does not work out I am not going to sweat it. I would like to loose at least 10 pounds by Apan's wedding and then 10 more by Fall. That ought to do it. We shall see.

Start again!!

2006-02-06T21:38:00.000-05:00

I am quite out of shape. I have not been running this winter at all. I did a 39:06, 3 miler in the gym. That is 13:02. Even that got me huffing and puffing. Can not believe I could run 12 mm, 5 miles just less than a year ago. I will start off by just continuing to run every other day, doing 3 mile, then take it out side and do 3 miles and then finally increase it to 5. We shall see.

This is not a good year.

Under 36 minute

2005-12-09T20:49:00.000-05:00

Today I ran with music. Runa Layala really helps speed things up. But I get tired quickly too. I wonder when I will be able run outside. I guess the transition should start after buwi goes to India. I will have to have a plan. Right now - just keep on running while doing the code and Hoffmeister.

My Pace and Time:

11:55 mm and 35:45

Broke the 36:50 barrier

2005-12-06T22:25:00.000-05:00

Continuing my slow come back. Did a 36:12 today. The pace is 12:10 mm. I can not believe I was doing 5 mile on that pace. I think by the end of this month I should be able to run outside. Will see. Weight hovers in the 149 - 151.5 range. Food is still bad but getting better.

Ran in the morning

2005-12-02T09:26:00.000-05:00

It was not that great, but I did it. Only 30 min 2.24 miles. The pace is bad. I will try to break the 36:50 barrier on Monday.

Off to DC

Getting back - slowly

2005-12-02T00:33:00.000-05:00

Ran again in the Gym. Too cold to run outside. 36:50 again - 3 miler. Should not put movies on - I think best is news or music.

Also - I need to start running out - may be a 15 min warm up and then 20/30 minute run?

It will be very impressive if I can run tomorrow. Plan as of now is

up by 8:00 in Gym by 8:30 (water, bar, stretch) - run 9:10 or so - cool, down, shower, coffee. Out by 10:00 to DC

Cold run in DC

2005-11-22T20:21:00.000-05:00

Got out in the cold and ran. Felt better. But the run was very short. Since I already had a cold, did not want to push things. Probably did the right thing.

12:31 mm, 2.67 miles in 33:28. I could have done 3 - but I was being over cautious.

Back to blogging the runs

2005-11-14T20:06:00.000-05:00

I have been running off and on. Mostly off. Gained weight - 151.5, which is about 8/10 lbs more than what I used to be and about 15/16 lbs more than my ideal weight.

To day I did a 36:50, 3 miler in the gym, which is a 12:45 or so - pretty bad :-(

Speed Workout and Back Pain

2005-08-08T20:40:00.000-04:00

Today I did 4X100 run and 4X100 walk. The second 100 was fastest - but its still 20!
Tomorrow plan to run 5 miles, try to keep it under an hour but not kill myself. TG has two runs planned - 6.5 and a 7.5. I am going to try to keep up with her.

Soccer match was not that great. The team does not combine well and they do not pass to new comers. I plan not to play with them any more and stick to my Wednesday team and may be find a better team later. I can not play more than once a week anyway if I plan on achieving the time I planned on achieving.

Sleepless in Bethlehem

2005-08-05T05:49:00.000-04:00

Just could not get to sleep. Dozed off around 2:00 AM and then up by 4:00. What's up with this? I can almost never get a good night sleep unless I take pills.

5 miler - under 1 hour - on the mountain

2005-08-05T00:04:00.000-04:00

Yep - its done. I had trouble going under an hour when I ran the mountain course. The hills slow me down. I got done 59:33 which is 11.9 or so. I have a lot to cut down though in 3 months for the race. If I can cut down 20 minutes then I can be in the top 100 of my age group. If I can not cut down 9:33 second then I will not compete.

Soccer is actually hurting the training - I can not run the day after a full scale soccer. Got to replan.

I am currently working on 6 submissions by November - I am dead. (WWW with TG, KR or WWW my work, AAMAS - ontoplan Jeff/Hector, KDE Journal with pan/george, KR may be with Christine, ISWC onto DLDB with Pan)

Great Soccer --

2005-08-03T22:01:00.000-04:00

Rest helps - warm up helps and food helps -- Game was at 6:30 -
Got up late -
Had coffee and cereal, had Gazpacho and a bar before the game -
Played well - I was running fast

Body Glide has taken care of the chafing problem and the blisters problems. We have a real soccer match on Saturday.

Sunday - rest day

2005-07-24T23:42:00.000-04:00

Got up late - cereal and coffee
Went to Borders
Went to Starter for wings and beer with Maki and Bryan
Went for a movie with them - Dark Water (Okay movie)
Had Chinese and rice and hot sauce (this was not a good idea)

Bad Soccer today

2005-07-23T22:09:00.000-04:00

1. I felt tired and did not sleep well, I plan to take the pills today (damn)
2. Too many players and no organization on our side. I need at least 2 to 3 players to combine and play well with

Oh well. Need to take rest the day before the game or run a easy 3 mile. That's it, no speed work out for sure :-)

Food diary:
Coffee, Cereal, hot dog and 3 potato dumpling, bar, 2 bottles of gatorade, dinner: a 1.5 inch piece of salmon, 1/2 cup rice, 1/2 cup boiled broccoli, 1 strip of turkey Jekry and 5 to 6 blackberry.

Nipples!

2005-07-22T21:38:00.000-04:00

My nipples are sore from running! I have to get some protection for it. There are some stuff that you can put on so that there is less friction. What's next!

On a brighter note: The speed workout went well despite a sleepless night. I did 400 meter warm up and then 100 meter max with 100 meter walk reps. Did not do many reps today since I have a game tomorrow. Next time I do it - I plan to do 8 reps.

100 meter reading was 20 seconds ... it should have been way better.

Food diary:
Cereal, Coffee, 1/2 cup rice with sliced tomato, spring onion and pepper salad, power bar, 1 flat fruit, 4 slices of wheat bread, 4 salami (fat free tofu) , 1/2 cup boiled okra

No Sleep last night

2005-07-22T11:03:00.000-04:00

I had a lot of trouble shutting my eyes last night. May be the running does make you active. I got up and did some work which is good. I wonder how the speed workout will be today. I plan to do it around 7. Finally closed my eyes around 4:00 .....

5 miler again

2005-07-21T22:31:00.000-04:00

Although we ran in Daytona and Pennsylvania during our vacation I was unable to do 5 miles. Reasons: 1) Beer 2) TG intimidates me 3) bad diet (maybe) 4) Morning hours

Today I ran a five 5 mile in the mountain. I warmed up and did stretching for a longer period than I usually do. Did not really have any serious pain. Was a bit out of breath specially going up the hill I was making about 14 mm for a while. But overall I did good. 1 h 54 sec so about 12:11 mm and about 3 minutes slower than my best time (note the best time was on a different flatter course).

Should start run around 7:00 - it gets really dark towards the end. Tomorrow a speed work out and run with soccer ball for a mile, Saturday soccer and Sunday rest.

Food diary:

Cereal, milk, coffee
2 slice wheat bread and fat free Tofu salami
1 apple
1 Vitamin water
1/2 cup beans
1 power bar
Dinner: Salmon, half cup rice, 1/4 cup boiled pea, 1/4 cup boiled corn and banana - some V8

Lovely :-)

Soccer - with boots and blister

2005-07-20T22:14:00.000-04:00

In order to play better soccer I bought a pair of soccer boots. I followed my dad's advice (who was a semi professional soccer player) and got the boot a size below my regular size 7. The first day I played with it was about 2 weeks back. I got a big blister on my right ankle. I endured the pain and played on. The blister broke and the skin came up. It was a mess. Could not play for two weeks - could not even put on my sneakers.

After taking care of it and buying $7/pair nike blister protection socks, today I put the boots back again. I warmed up and ran slowly for a while. Took the boots off and readjusted them. And then played a GREAT game. I had much better control of the ball and better accuracy of shooting. Scored a goal from 30 yards. Never done that before. Towards the end the injured area started hurting a bit. Its okay now but a bit sore. Good thing I will just run tomorrow. Next soccer is Saturday with the Chinese folks.

Soccer .. Today

2005-05-18T21:31:00.000-04:00

Not many players showed up although it was a beautiful day. There were some girls. We played blacks vs. Whites and yes we kicked their butt ....

We had 3 players from Cameroon, 2 from US, and me [considered Zambian :-)]. They 2 French, 2 east Europe and 1 Japanese (Maki) and 1 American (Cheryl). They played skins well except Maki and Cheryl - that would have been interesting!

I am tired and at least at this moment - do not want to run or play soccer anymore.

166 days to go

2005-05-17T18:38:00.000-04:00

The easy 3 mile was easy ... But I did not sleep well last night and drank a lot of coffee today. Things to remember before the rest

1. Get a good night sleep the night before
2. Some how figure out how to run my best early in the morning

The race will start at 8:15 -- marathoners start first and it may take about 30 minutes to cross the starting line!! It is crowded. So let's say the run begins around 8:45 - by 9:45 its all done!

This weeks summary: 3 - 5 milers and 1 3 miler - total 18 miles. Friday and Sunday there will be two more 5 milers. Then I evaluate and focus

Tomorrow Soccer ... Plan to kick butt

167 days to go

2005-05-16T22:42:00.000-04:00

Broke the 1 hour barrier!

It was 58:02, which is 11:29 mm or some thing like that. Pain was much better - just the back pain and some dizziness towards the end. It is unfortunate that my course climbs up towards the end - if it was downhill, that would have been so much better. Tomorrow I will run 3 miles easy - so that I am not completely exhausted for Soccer the next day. On Friday I run with TG in my new shoes. She runs much faster than I do but it would be very interesting to see how well I fare. One problem will be to decide who carries the GPS. Since she does not have a measured course, she may have to carry and slow down occasionally if I am falling behind. Once we establish a course - either of us can have the GPS and run at their own pace.

Also I was chased by a gosling yesterday. I forgot to mention that.

168 days to go : winter rust moving away

2005-05-15T21:27:00.000-04:00

A great run! I have cut down 2 minutes and 11 seconds from my previous runs. That's quite a bit considering its only 5 miles. My pace of course is now 12:02 mm or almost 12:00 mm. I just needed to run 6 more seconds faster to have the 12:00 mm. So it seems like running under an hour will not be a problem.

Pain tracking:

After a mile or mile and a half - right sheen (goes away in 10/15 seconds)
passed 3 miles lower back (stays)
last half a mile cough, choke, dizziness all

But pain is temporary - pride is forever.

If I want to run a 50 minute MCM 8K - I will have to reduce the time by 10 minutes. If I do not hit a plateau this should be possible quite easily. I am assuming my plateau is passed that point. If not - it will be interesting to see if I settle for my plateau or try to break the glass ceiling. My strategy now is to keep on pushing me until I find this point. So tomorrow - I plan to run again - for 5 miles! See if I can make the 6 seconds disappear. Chances are since I am running with out a rest I will actually end up running slower! In any case that would be 15 miles in 4 days! I have never done that before. Tuesday will be a 3 miler since I play soccer on Wednesday. And then Thursday is a well deserved rest.

By the way soccer seems to work as a good auto fartlek trainer. Run - stand still - run very fast etc. All the after run/soccer pain are going away - including the foot pain for which I was thinking of getting my running shoes. I guess I should get them anyway - otherwise TG is going to kill me .

170 days to go

2005-05-13T23:56:00.000-04:00

Did the first 5 mile. 1:02:17 - about 12:28 mm. There is a give up moment after about 2 miles. I guess this is because I am so used to running 3 miles. I am going to set my target next month but I think it may be possible to run a 50 minute run .. Wow won't that be great.

I need shoes and start getting very serious about stressing. I also need to find a better course. Tues/ Thurs I can do it in school - but I will at least need two more days.

Soccer is actually improved .. should at least run 3 miles the day before the Soccer game, i.e. Tuesday

173 days to go

2005-05-10T19:00:00.000-04:00

Did a simple 3 miler to build up confidence - after the disaster with buwi. Did ok, but I was really tired. Should balance my caffeine intake. A bit chilly at 5:00 PM but things (weather and stamina) will get better.

177 days to go

2005-05-06T11:05:00.000-04:00

Bummer .. did a terrible run with TG .. only 2 mile .. too cold .. too tired .. Morning run .. but marine corps is a morning run ... so I need to start somehow becoming a morning runner ...

We will see

180 days to go

2005-05-03T21:05:00.000-04:00

Ran a 3 miler - in 12:34 mm. I need to get myself to a 10 mm for 5 mile in 6 months - too easy ... Well then do better :-)

got to stop drinking 2 grolsch every night! Also look forward to T's visit. The princess is coming tomorrow. We plan to run a 5 miler on Friday and maybe another on Sunday! Oh I think I need shoes.

New goal - marine core 8K

2005-05-01T20:54:00.000-04:00

I have registered for 8K on October 31st. This is a much more manageable goal. I should have done this at the first place. It is 4.97 i.e. almost 5 miles. I can think of a marathon after October 31st. T will run and may be Apan too.

I ran only 15 minutes as I had to call Amma and I was running out of time. It was I think about 11 minute mile on the treadmill .... (the specific number is not important)

Oh well .. I met Emily at the gym - she likes Will Smith and Japanese Anime ..

263 days to go

2005-04-11T18:35:00.000-04:00

..... back after a month long pause. Laziness, paper due and a cold ..... enough excuses :-( Ran pretty good but felt tired. 60 degree and a beautiful day. Ran the 3 miles course and in about 11:42. I will do the fartlek stage 1 on Wednesday. Focusing just on next 10 days, till Apan gets here. Summer is almost here.

298 days to go

2005-03-07T18:11:00.000-05:00

Gorgeous weather, so I ran out side. Not too bad but still 3 miles. I think I have to focus and try to get passed this 3 mile barrier next week. 35:17 and 11:46 mm. So much better than running inside. Unforunately Spring is not here. I plan to run both Wednesday and Friday that would be really great

300 days to go

2005-03-05T21:40:00.000-05:00

Missed 10 days due to dental problem + snow storm (getting stuck in DC). This way I can not expect much improvement.

Wanted to run a longer run - ended up speeding too much and finishing just 3 miles. Probably around 35 minutes 20 seconds. So I guess I am getting slower too :-(

I have only run 7 to 8 times in 45 days or so. If this trends continue for next 40 days, I will officially give up Marathon training and continue just my normal run.

311 days to go

2005-02-23T17:07:00.000-05:00

Ran OK - 35 minutes for 3 miles - slower than my standard time ... I hope I can run longer.

313 days to go

2005-02-20T22:47:00.000-05:00

12 days slipped by - move related. Move has taken a toll in my academics and training. I hope the move pays off (it seems to be doing so). Today I did the fartlek. 7 reps in 10 min mile. Should be able to push futher soon, if I can stay regular.

325 days to go

2005-02-09T08:39:00.000-05:00

Ran 40 minutes - 6 minutes warm up with 13 mm 30 minutes semi hard run - first 20 minutes 12 mm and then the last 10 varied from 10 mm to 9.5 mm or so. Cool down with a 15 mm 4 minutes. Total 3.35 mile in 40 minutes, which is an average of 11.94 mm - not that great in terms of my previous performance on 3 milers but at least I ran longer. Next run probably Monday.

329 days to go

2005-02-05T18:45:00.000-05:00

Fartlek day
Good thing: Almost skipped it since I was about to leave for DC. Felt really good after doing it.

5 minutes 13 to 15 min miles
6 reps of 10 min mile and 1 rep of 8.5 min mile (limit)
slow downs of 15 min miles
(The machine's number are how many miles per hour)

the total mileage is still 2.56! I should run 40 minutes on my regular day at 15 mm start - move to 13 - continue on 12 and cool down on 13 mm. I need to have my 3 miles on the easy days. This needs to be done this Monday.

331 days to go

2005-02-02T23:18:00.000-05:00

10 days slipped by (DC + laziness). Did an easy run in the gym. 6 min 13 min mile then 10 min 12 min mile then 14 minutes a mix of 15 min mile / 13 min mile and 12 min mile. This is pretty bad, 30 min and not even 2 miles! I have a headache for the last two days, it comes and goes. I hope this does not turn into a cold or a flu. Howevr, I do not think is the cause of my bad performance. The performance is bad because of lack of mental preparation. I need to make up my mind about the routine and then do it. TV may be a bit distracting. Need to get back to outside running. May be early March.

341 days to go

2005-01-23T22:43:00.000-05:00

Did first fartlek in Gym. It was not that difficult (much better than my last attempt 20 days ago)!! I did

5 min warm up 13 mm
7 reps of 2 min 9.1 mm and 1 min of 13 to 15 mm recovery
and then 5 min of cool down 15 mm or so. The last hard rep I did a 8 mm instead of a 9 mm that was a bit tough to do.

I think in February I will go for the longer training once. The way the weather looks I will have to stay in the gym for a while. It would be nice if I can do a complete set in February!

343 days to go

2005-01-21T15:56:00.000-05:00

I went back to my routine. It is too cold (1 feels like -14) to run out side. The gym is very good and it was empty at 10:00 PM. I think I Will keep on going there for the time being and definitely for most of my fartlek training. It is possible to wear light weight clothes inside the gym in fact I think it is a must (go too hot). I did a 5 min warm up at 15 mm then a 20 minute easy run 11.1 mm (the last 2 minutes 10 mm) then a 5 minute cool down. Some how it was NOT 3 miles. I think Garmin and the treadmill has some discrepancies.

sickeness

2005-01-13T10:38:00.000-05:00

A cold got me down. Moving back to running: Monday. Easy run in the gym.

First day of fartlek training

2005-01-03T18:24:00.000-05:00

I could only do 4 reps at 9/10 and walking recovery (14/15) - then I needed 2 minute recovery. A reason for that could be the uneven surface. Another reason could be that I am still a bit under the weather. Anyway the hard work out has to wait until I settle down in PA - for the time being I will go with easy run + medium fartlek work out. Let's see how that goes.

Getting in shape

2005-01-02T17:39:00.000-05:00

After running for about 3 years (and loving it) I now realize that I will have to do things differently if I want to make progress either in terms of speed or distance. Since I have not been running for a while - initially I want to just get in shape. TG made a plan for me -

I will have to develop a rhythm so that I am not running too fast or too slow. Also - the real key is to keep this going - hence the blog!

Easy 40 minutes
6 minutes Easy Jog 13 mm
30 minutes Comfortably Hard Run 11 to 12 mm
4 minutes Cool Down 13 mm

Medium 30 minutes
5 minutes Easy Jog 13 mm
7 times
[2 minutes Hard Run] 7/8 mm
[1 minute Recovery]
4 minutes Cool Down

Tough work out: when I have two day rest
50 minutes
10 minutes : Easy Jog <13 mm>
11reps
[45-60 sec Fast run] <7/8 mm>
[2 min Jog] <12 mm>
7 minutes Cool Down <13 mm>