Posters and Flyers Coming Soon!!

Coming Soon! Awesome posters and flyers for the San Francisco Marathon.

We are only 5 months away from San Francisco Marathon. To get the discount code for race registration, please send me a message. Have a great spring training season!

Alternative Marathon Training Plan

If you are training for a marathon you probably have to spend 5 to 6 days a week running. For me, I used to be doing that. After my leg injury, however, I know that the regular marathon training will strain my lower body. I decide to try a different marathon workout plan. One that consists of 3 to 4 days of running per week, and then 3 days of cross training. I still do the long runs, as they are necessary to get your body to run continuously for 3 hours or so.

Below is a summary of my alternative marathon workout plan.

Running (3 to 4 times per week):

• Long Runs: 
• 14, 16, 18, 20, 22 to 24, 20, 18 
• Just like your typical marathon training plan
• Once per week
• Easy pace
• Yasso 800: 
• Run the 800 m at the goal marathon pace (For example, 3 min 800 m for a 3 hour marathon).
• Walk for 3 minutes
• Do 6 to 10 repeats
• Long Interval
• 1 mile, 2 mile, etc.
• Run at a pace that is 10 to 20 seconds faster than your marathon pace
• Jog for 800 m
• Repeats until you ran about 8 miles or so
• Short Interval
• 100 m, 200 m, 300 m, 400 m
• Run faster than your marathon pace
• Walk the same distance between sets
• Repeats until you get to 5 to 8 miles

Notice a lot of focus is on speed workout, mixed in with weekly long runs.

Cross Training (3 times per week):

• Weight Lifting
• Rowing Machine
• Swimming
• Biking

The key is to mix things up. The traditional marathon training plan can be boring. It is important to add deviations to the training plan so that training for marathon can be fun instead of being a chore.

If you are interested in participating in the San Francisco Marathon, Half Marathon, or 5K on July 23, 2017, it is not too late to sign up. Comment below if you are interested in getting a discount code for race entry. Good luck in your training!!

Recovery from A Leg Injury

Running a marathon is a long journey, and there are lots of ups and downs before you cross the start and finish lines. For me, I have gone through a significant leg injury in the winter of 2015/16. The recovery was a long but rewarding path. In this post, I will be sharing with you about my journey through this injury.

In early October, I suffered a leg injury during a hockey game. My right leg's fibula got an oblique fracture from a freak accident. Fortunately, the break wasn't too complex, so no surgery was required. I was put on a cast to let the bone heal up naturally. It was a devastating blow to my marathon training, as I was prepared to go run in the NYC Marathon a month later. Fortunately, I was able to defer the entry to NYC Marathon for a year and focused on the recovery.

Normally, for this type of leg injury, it will take about 8 to 12 weeks for a complete recovery. However, my bone was taking its time to heal up. Every two weeks I would stop by the doctor's office for a new X-ray, and the image would look almost the same as the one before. The doctor and I were both perplexed on the slow recovery progress. I have gone through at least 6 casts. To get me through the long Alaskan winter, I decided to perform alternative workouts without using my leg. These exercises include push-ups, sit-ups, crunches, planks, etc.  It took me almost 6 months before I can walk normally. I then moved on to starting the next phase of recovery with physical therapy.

By the summer of 2016, about 9 months after the injury, I was able to run normally. I gradually increased the mileage during the summer. In October, I completed a half marathon in 1 hour 32 minutes. In November and December, I completed the NYC Marathon and the California International Marathon. After more than a year after my leg injury, I feel that I am making some good progress towards full recovery. I am still suffering from poor balance, but I will be taking some yoga classes to improve on my weakness.

One of the main lessons I learned from this leg injury is being patient. 26.2 miles is a long way to go. Training for being able to run 26.2 miles also takes time. One will have the patience to go through 3 months of marathon training before the race. During the race, patience is key to not going too fast in the beginning and saving some energy for the second half.

Thanks for reading. In the next blog, I will be talking about how I use marathon to help me see different parts of the world.

Welcome, and let's Journey together to the 2017 San Francisco Marathon

Welcome! If you have interests in participating in the 40th San Francisco Marathon, you have come to the right page. San Francisco is a very beautiful city. In July, you will have an opportunity to run through the city and also get to run on Golden Gate Bridge. There are various distances to choose from: 5K, half marathon, full marathon, and ultra-marathon.

This page will have blog entries talking about different running topics, marathon training, and also a deeper look into the San Francisco Marathon.

The picture shown is Tanah Lot in Bali, Indonesia. I spent the last 2 weeks traveling in SE Asia to escape the California rain. Being back in NW California, now I can start my training for the San Francisco Marathon!

I have also created a facebook page, you can go to: https://www.facebook.com/TSFM2017NWCA/

If you consider registering for the race, you can go to: goo.gl/l4RndY
Make sure to send me a message before registering for a discount code.

Have a great running season.