The second picture was taken at the end of the leg 12 near the Hawthorne bridge :D
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.
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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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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
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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 ^^
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