So the year 2008 is ending so I thought I would use this excuse to make some resolutions. Here is my little list:
-Always take the stairs
-Be vegetarian
-Keep a journal/blog for everyday
-Take more pictures
-
Monday, December 22, 2008
Monday, December 1, 2008
Wednesday, November 19, 2008
Tuesday, October 14, 2008
My Training Has Started Again
Week 1
Note:
Goal:
Day1/Monday:
RUN: 3 miles on spring water corridor with Nike Run Club (24 min)
SWIM: 30 min at 24 HR fitness. Breaststroke/Freestyle non stop.
Moo: Felt good. My feet are still recovering from Marathon blisters
Dat2/Tuesday
Note:
Goal:
Day1/Monday:
RUN: 3 miles on spring water corridor with Nike Run Club (24 min)
SWIM: 30 min at 24 HR fitness. Breaststroke/Freestyle non stop.
Moo: Felt good. My feet are still recovering from Marathon blisters
Dat2/Tuesday
Saturday, September 13, 2008
My first 20 miler! Longest run ever
I gotta say, my legs are very tired and I have a hard time walking due to the main in my legs, especially my left knee.
After the 18 miles mark point, which was right after the steel bridge, I really felt like stopping: my legs were dying and I started to feel some pain in my knees. I was stubborn and the pain finally went away on the last 2 miles.
View Larger Map
After the 18 miles mark point, which was right after the steel bridge, I really felt like stopping: my legs were dying and I started to feel some pain in my knees. I was stubborn and the pain finally went away on the last 2 miles.
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Friday, September 12, 2008
Creating THE playlist
I need to put myself a nice 4 hours play list for my mp3 that would motivate me to run the marathon faster ;-)
Monday, September 8, 2008
141 lbs! 1 more to go
After my 7 mile run I thought I'd check out my weight and I got a good surprise.
Wednesday, September 3, 2008
Tuesday, September 2, 2008
Longest run ever 16 miles! Aug 30
Last Saturday, I ran with the Portland Clinic which is a training program for the Portland marathon. It was tough, at 12 miles, my legs started to get really tired but my breath was good. Maybe I will run it faster next week.
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Tuesday, August 26, 2008
Monday, August 25, 2008
Finishing Video
I you can't see me, I am the one with the sunglasses on the left side with a camo shirt and the rocking legs.
Back from to the Coast! (18.26/198 miles)
I went to the Nike run club last Wednesday and someone was looking for a hood to coast runner, so I volunteered to join, knowing that I wouldn't have to pay the $95 entry fee ;-)
The event started on Friday so we met up at 10am and went to the exchange a few miles away from Fred Meyer.
My run: Leg 12, Leg 24 and Leg 35
Leg 12:
dist: 6 miles
pace: 7.15 min/miles (passed 24 people)
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Leg 24:
dist: 4.98 miles
pace: 7.13 min/miles (passed 16 people) (at 2am)
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Leg 35:
dist: 7.28 miles
pace: 7.41 min/miles (passed 41 people and got passed 3 times). After sleeping 2 hours and in a 90 deg F weather.
View Larger Map
The event started on Friday so we met up at 10am and went to the exchange a few miles away from Fred Meyer.
My run: Leg 12, Leg 24 and Leg 35
Leg 12:
dist: 6 miles
pace: 7.15 min/miles (passed 24 people)
View Larger Map
Leg 24:
dist: 4.98 miles
pace: 7.13 min/miles (passed 16 people) (at 2am)
View Larger Map
Leg 35:
dist: 7.28 miles
pace: 7.41 min/miles (passed 41 people and got passed 3 times). After sleeping 2 hours and in a 90 deg F weather.
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Thursday, August 21, 2008
200 miles with Nike Run Club as of Yesterday!!
WOOT WOOT with this 7 miles Water front Right I reach 200 miles with Nike run club. I cannot wait to reach the 1000 miles =D
Wednesday, August 20, 2008
Mon Aug 18 Fastest time ever
Despite the crappy weather (I had to put some fenders on my bike ...) Last Monday, I ran with Nike Run Club and Albert. It was by far my fastest 7miles run. A nice 7.23 min/miles for 6.88 miles.
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View Larger Map
Friday, August 15, 2008
I did it!
Event Portland Marathon 2008
Category Marathon
Registration ID 28415602
Registrant First Name Noel
Registrant Last Name Tavan
Registration Date 08/15/08 09:34 AM
Address: 6223 SE Grant street
Portland, OR
Gender: M
Birthdate: 12/26/1985
Email: noel.tavan@gmail.com
Day Phone: 971-506-4590
Evening Phone: 971-506-4590
Zip/Postal Code 97215
Wheelchair athlete No
Age on 10/5/08 22
Personalize Your Bib - Name for Bib GO NONO!
Shirt Size M
Best Previous Marathon Time 00:00:00
Completed Marathons 0
Completed Portland Marathons 0
Predicted Finish Time 04:00:00
Category Marathon
Registration ID 28415602
Registrant First Name Noel
Registrant Last Name Tavan
Registration Date 08/15/08 09:34 AM
Address: 6223 SE Grant street
Portland, OR
Gender: M
Birthdate: 12/26/1985
Email: noel.tavan@gmail.com
Day Phone: 971-506-4590
Evening Phone: 971-506-4590
Zip/Postal Code 97215
Wheelchair athlete No
Age on 10/5/08 22
Personalize Your Bib - Name for Bib GO NONO!
Shirt Size M
Best Previous Marathon Time 00:00:00
Completed Marathons 0
Completed Portland Marathons 0
Predicted Finish Time 04:00:00
Thursday, August 14, 2008
Wednesday, August 13, 2008
Sunday Aug 10th - Bridge Pedal
Last Sunday was the bridge pedal. More than 17,000 cyclist showed up, among them was my friend Phu, Ethan, Yoichi and myself. Yoichi brought a lot of his co-workers and friends, most of them were Japan representatives. It was fun, I even got to be on tv (http://www.katu.com/news/local/26819874.html?video=YHI&t=a).
It took us 2h 50 min to complete it, with and avg speed of 13.1 mph with many stops to enjoy the free donuts and other refreshments. =D
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It took us 2h 50 min to complete it, with and avg speed of 13.1 mph with many stops to enjoy the free donuts and other refreshments. =D
View Larger Map
Tuesday, August 12, 2008
5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your Training
5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your Training
by TheTriathlonCoach.com on August 5, 2008 in Triathlon Training
Simon Ward gives us some tips that will help you with your training and recovery. Simple, but a good reminder that the simple things are key to staying healthy.
1. Get More Sleep
Most people don’t get enough sleep anyway. As an athlete you need sleep to promote a full recovery process. As you increase your training load (volume &/or intensity) you need to balance this with extra recovery time.
2. Hydrate
The expiration of waste products from breathing includes water vapour (notice that cloud you breathe out on a cold day!!) Add in sweating from heavy training and it’s easy to dehydrate.
Full recovery from training cannot take place unless you are well hydrated. This means you should be taking in fluid during training sessions and in between.
3. Stretch
After training – you should always stretch the working muscles to realign them and help to promote recovery.
Between sessions – 2-3 times per week you should stretch for 15-30 minutes. Emphasise muscles such as hip flexors, hamstrings, glutes, calves, adductors (inner thigh). Hold stretches for at least 30s. As tightness here can not only restrict efficient movement it can also lead to lower back pain!!
You should also consider investing in a foam roller.
4. Realistic Training Goals
There is an optimum volume of training that you can recover from each week. This will vary depending upon the other stresses you have in your life. More stress = less training and vice versa.
5. Optimum Nutrition
Think of your body as a high performance engine. It will only run efficiently on high performance fuel. You also need to fuel at the right times.
Take a good look at your eating habits and you’ll be surprised at how many simple changes you could make.
by TheTriathlonCoach.com on August 5, 2008 in Triathlon Training
Simon Ward gives us some tips that will help you with your training and recovery. Simple, but a good reminder that the simple things are key to staying healthy.
1. Get More Sleep
Most people don’t get enough sleep anyway. As an athlete you need sleep to promote a full recovery process. As you increase your training load (volume &/or intensity) you need to balance this with extra recovery time.
2. Hydrate
The expiration of waste products from breathing includes water vapour (notice that cloud you breathe out on a cold day!!) Add in sweating from heavy training and it’s easy to dehydrate.
Full recovery from training cannot take place unless you are well hydrated. This means you should be taking in fluid during training sessions and in between.
3. Stretch
After training – you should always stretch the working muscles to realign them and help to promote recovery.
Between sessions – 2-3 times per week you should stretch for 15-30 minutes. Emphasise muscles such as hip flexors, hamstrings, glutes, calves, adductors (inner thigh). Hold stretches for at least 30s. As tightness here can not only restrict efficient movement it can also lead to lower back pain!!
You should also consider investing in a foam roller.
4. Realistic Training Goals
There is an optimum volume of training that you can recover from each week. This will vary depending upon the other stresses you have in your life. More stress = less training and vice versa.
5. Optimum Nutrition
Think of your body as a high performance engine. It will only run efficiently on high performance fuel. You also need to fuel at the right times.
Take a good look at your eating habits and you’ll be surprised at how many simple changes you could make.
Little update
I have been somewhat running/biking and mildly swimming.
I got all my essential backpacking gears ready. I might need to get stuff like map, compass and the rest depending on how serious I want to get into that activity.
I hiked for 8 miles last Sat with Yk and it was fun. I would like to do it again. I like the feeling of being one with nature and be outside of the noisy and crowded city. I am planning on backpacking for a couple of days in 2 weeks with Yk on Thur/Fri and then camp/bike/backpack with Mikela on Sunday/Monday (on the week end othe the 22nd). Then my best friend is coming from France on the 28th and I will visit portland with her. She is fond of hiking/backpacking so we will do that on a regular basis... =P
Friday is the "deadline" for the marathon, so I think it is time for me to register and become more serious about my training. A couple weeks ago, I did a 10 miles in less than 8 min/mile pace and yesterday, I did a good >53 min for a 7:34mile run. It was good and I was running fast.
My goal is to run the marathon in less than 8 min/pace which is possible but very challenging.... It should place me in the top 500 for the Men's cat and in the top 50 in the M 20-24.
Hopefully, the summer of next year I can tackle both the Portland tri and marathon ^^
I got all my essential backpacking gears ready. I might need to get stuff like map, compass and the rest depending on how serious I want to get into that activity.
I hiked for 8 miles last Sat with Yk and it was fun. I would like to do it again. I like the feeling of being one with nature and be outside of the noisy and crowded city. I am planning on backpacking for a couple of days in 2 weeks with Yk on Thur/Fri and then camp/bike/backpack with Mikela on Sunday/Monday (on the week end othe the 22nd). Then my best friend is coming from France on the 28th and I will visit portland with her. She is fond of hiking/backpacking so we will do that on a regular basis... =P
Friday is the "deadline" for the marathon, so I think it is time for me to register and become more serious about my training. A couple weeks ago, I did a 10 miles in less than 8 min/mile pace and yesterday, I did a good >53 min for a 7:34mile run. It was good and I was running fast.
My goal is to run the marathon in less than 8 min/pace which is possible but very challenging.... It should place me in the top 500 for the Men's cat and in the top 50 in the M 20-24.
Hopefully, the summer of next year I can tackle both the Portland tri and marathon ^^
Wednesday, July 23, 2008
Training update
Looks like I am not a morning person! LOL. So I am not working out in the morning ... only on Sundays and Saturday at 9ish.
Thursday, July 3, 2008
Tuesday, July 1, 2008
2008 Spring Commencement Keynote Address
http://pdx.edu/media/d/o/DOS_Commencement08_Pimentel.pdf
http://pdx.edu/commencement/keynote_video_08.html
http://pdx.edu/commencement/keynote_video_08.html
Tuesday, June 24, 2008
Thursday, June 19, 2008
Tuesday, June 17, 2008
Work out
Week 1
Day 1: 06/16/2008
P90x Ab Ripper X, Spin class, Chest and Back
Day 2: 06/16/2008
Arms and Shoulder, 20 min swim
Day 3:
5.77 miles run at 7AM
Bike race at Mt Tabor
Day 4
Day 1: 06/16/2008
P90x Ab Ripper X, Spin class, Chest and Back
Day 2: 06/16/2008
Arms and Shoulder, 20 min swim
Day 3:
5.77 miles run at 7AM
Bike race at Mt Tabor
Day 4
Sunday, April 13, 2008
Thursday, April 10, 2008
Accepting donation
Ok, I need $90 before August 15th for the Portland Marathon
and $105 by July 31st for the Portland triathlon
Please give me money =(
and $105 by July 31st for the Portland triathlon
Please give me money =(
P90x Legs and Back
Yeah, I had a good work out. I kind of felt embarrassed at the gym doing the crazy and unorthodox leg work out but for most of the time, it felt good and I was really into it.
Then I swam for 20 min and it also felt great. I biked home and then ate a bunch of food ^^
Tomorrow, I am leaving for Ellensburg for the Central Washington University Omnium to go racing ^^ I will bring my hwk which I hope I can start.
Peace out!
Then I swam for 20 min and it also felt great. I biked home and then ate a bunch of food ^^
Tomorrow, I am leaving for Ellensburg for the Central Washington University Omnium to go racing ^^ I will bring my hwk which I hope I can start.
Peace out!
Wednesday, April 9, 2008
Keep working out ^^
Today was good. I worked on my research and I read several applications from high school students who I will supervising (1 of them).
I also used my new bag ^^ It is a messenger bag with a pocket for my laptop. Unfortunately, my laptop is still too heavy for me to carry it for long distances. However, I should be able to use it to carry it across campus or to travel.
Then I ran a good 7 miles again with the Nike Run Club.
View Larger Map
Notice that I didn't run on the water but I forgot to start my timer back on.
Then I went to 24 hr fitness to do some Abs Ripper X and did part of the shoulder/chest/triceps P90x work out. By the way, P90x is a killer! But I am loving it.
I also used my new bag ^^ It is a messenger bag with a pocket for my laptop. Unfortunately, my laptop is still too heavy for me to carry it for long distances. However, I should be able to use it to carry it across campus or to travel.
Then I ran a good 7 miles again with the Nike Run Club.
View Larger Map
Notice that I didn't run on the water but I forgot to start my timer back on.
Then I went to 24 hr fitness to do some Abs Ripper X and did part of the shoulder/chest/triceps P90x work out. By the way, P90x is a killer! But I am loving it.
Tuesday, April 8, 2008
Today was a good day!
I finally got an idea of what my masters thesis will be. I am really glad I can start working seriously on it.
Other than that, I started focusing on triathlon training again with the Portland triathlon and the Portland marathon in mind.
I also found a running buddy who is willing to start putting some mileage in his legs with me.
Week 1 -
Monday: I ran 7 miles with Vy and Albert. With avg pace of 10.49 min/miles and avg hr of 137 bpm. Work out at the gym
View Larger Map
Tuesday: Spin class and 20 min swimming.
Other than that, I started focusing on triathlon training again with the Portland triathlon and the Portland marathon in mind.
I also found a running buddy who is willing to start putting some mileage in his legs with me.
Week 1 -
Monday: I ran 7 miles with Vy and Albert. With avg pace of 10.49 min/miles and avg hr of 137 bpm. Work out at the gym
View Larger Map
Tuesday: Spin class and 20 min swimming.
Tuesday, January 8, 2008
Week :
Wednesday Nov 14: Swim 1000m without any gear, try to do 4 lengths and then rest but it is still hard. Spin Cycle, sweat a lot and had a hard time breathing.
Thursday: Spin Cycle, sweat a lot and had a hard time breathing. Swim 1000m without any gear, try to do 4 lengths and then rest but it is still hard.
Wednesday Nov 14: Swim 1000m without any gear, try to do 4 lengths and then rest but it is still hard. Spin Cycle, sweat a lot and had a hard time breathing.
Thursday: Spin Cycle, sweat a lot and had a hard time breathing. Swim 1000m without any gear, try to do 4 lengths and then rest but it is still hard.
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