Stir fry Veggies over Jasmine Rice

♠ Posted by Paul Naylor

This is a great meal that can be made in about 20 minutes.

15 small sweet peppers, chopped
1 medium onion, chopped
2 cups cut fresh broccoli
2 Tbsp olive oil
Salt/pepper to taste
1 tsp fish oil
Lime juice
2 cups jasmine rice



To get started, begin with the rice. Standard jasmine rice cooks in about 20 minutes. In medium size pot, add the rice in about 2 1/2 cups water, bring to a boil. Then lower heat to low, cover rice, and let cook for 15 minutes.

In a medium saucepan, add all the vegetables with the olive oil. You want to start off with a medium to high heat. Add extra oil as needed. Be sure not to add too much, you always want to hear that sizzling sound, when you add to much oil, it begins t boil.

Stir fry vegetables for about 10 minutes, constantly stirring. You want to after a nice crisp to the vegetables. Add salt and peeper to taste. Add the fish oil and lime juice, mix in, and take off heat.

Add a good size portion of rice on a plate, and lay the stir fry vegetables on top. And you are ready to serve! You can top it off with teriyaki or soy sauce if you wish, they make great additions.

And there you have it! A great meal that can be make very quickly, and great meal for runners. This can be made after a hard workout to enjoy the rest of your evening.

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Planning for the week ahead

♠ Posted by Paul Naylor

I've taken a few more days to recover from my ankle, it has been feeling stronger over the weekend. I know look forward to this week to see if I'm able to run more and get some quality workouts in. I have to remember, that I have a half marathon coming up in January. So I don't have a lot of time, I need to start working as soon as possible. A few weeks after the half marathon, I have a full marathon at Huntington Beach, CA in February.

My goal is to run about four times this week, and at least three times in the gym doing standard weight training. I'm really hoping that my ankle will hold strong this week, I'll have to watch it closely. If my ankle does well this week, then I'll move towards upping the workouts next week.

Just under two months for the St. George Half Marathon. This will be a great introductory race  for 2015.

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Ragnar Fever in 2014

♠ Posted by Paul Naylor

I have heard of many different running accomplishments. I have seen many stories online about people setting goals and working hard to achieve them. I have met runners that have inspired me to re-commit myself to a higher level.  I have heard others talking about what they have done in terms to running multiple races in one year, and again, made me aim to higher goals.

This one I think is pretty unique.

Earlier this year, there is a runner by the name of Jeanine, who has just completed all 14 Ragnar Relays for 2014. ALL 14!! You heard me correctly. She has participated in every Ragnar Relay race besides the Trail Relays for 2014. I have never heard of anything so cool and ridiculous when it comes to this relay series. I don't think anyone has done it before, or at least, no one that Ragnar has mentioned.

This picture was posted on Ragnar's facebook page, complete with all bibs, medals and double medals. This is a total of 19 medals for the year, just with this series. I really wonder if she has done other races throughout the year. My guess she has!



When I first heard about this, I thought, what an amazing accomplishment! I can only imagine the planning that had to into something like this. Also the mental strength to keep focus on the end goal as the year went on. I have done at most three Ragnar races in the same year, and I thought that was a lot. And here is one runner that has completed all 14.

Going froward now, I wonder if Jeanine is going to do something like this again. I also wonder how many other runners will make a goal like this. I have read many facebook comments about Jenny either being rich, jobless, no kids or family to accomplish this goal. I'm not sure if any of that applies to her. I know that it would be harder to complete a goal like this if one had job where you had to come in the office everyday. Or family to take care of. Regardless, she has worked and achieved an amazing goal.

I really hope to see other runners making goals like these. Its stories like this that inspire. It shows us that there are always higher levels of accomplishment to make goals for. My advice to you is, make a goal so big that if you were to achieve it; it'll literally blow you away.

Live your dream.

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I run, therefore I'm nuts - Part 2

♠ Posted by Paul Naylor

Do you know what's crazy? Its been about 10 days, and in that span, I've only ran once. I've been recovering from a sore right ankle, and its killing me that I'm not running. I have plans! I have races to prepare for! Goals to accomplish! And this ankle to throwing off my groove.

In my first blog post, I wrote about that there can be thousands of reasons that people will run. Those reasons may change from time to time, but people will always want to run. As this year has evolved, and I have been running more and participating in more races. My love for running has also evolved, and I find myself wanting to run more races and make bigger goals. 

I look back at the past few years:

-In 2010, ran two Ragnar races and one marathon.

-In 2011, ran one Ragnar race

-In 2012, ran a couple a Ragnar races

-In 2013, I ran four races including one Ragnar

-This year 2014, I've ran eight races(so far)

-In 2015, I'm planning to run around 15 races.

Since 2010, my running has increased, and I think it'll continue to increase as time goes on. 

So, getting back to my ankle, I need to get back to running as soon as possible. Not just for getting ready for races, but getting back to part of what I do and what I love. Is it crazy to say that I want to get back to voluntarily putting myself through pain and exhaustion? Well yes, but then again.....I'm nuts.  

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Resting from sore ankle

♠ Posted by Paul Naylor

I have been resting my right ankle for the past week. After a 14 mile run last Friday, then walking around for a few hours shortly after. Then spending about six hours moving furniture the following morning. Since then, I have been feeling a few sore muscles in foot and ankle. It has been a bit annoying this week, since I have not been able to train this week. No running, and no strength training.


The Surf City Marathon has been on my mind this week, and even though that the race is the start of February, its still not a lot of time to prepare for this race. And I have been eyeing this race to run 3:05, and since I have ran half marathons this year, I need all the time that I can to prepare for the 26.2.

I'm hoping that I can recover from this quickly, I'm getting really tired of waiting for my right foot to get with the program, I'm not sure how much longer I can wait. The anticipation is killing me.

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Las Vegas Rock n Roll Marathon IS the Marathon of Las Vegas

♠ Posted by Paul Naylor

Just like the title says, this is 'the marathon' of Las Vegas. This city, as far as I have seen, does not have a stand alone marathon that takes place in downtown or on the strip. It does not have just 'The Las Vegas Marathon presented by MGM' or  'presented by Sands Casino' or 'presented by Red Rock Parks' or something similar. A race that is put on by the city itself, with a major sponsor from the city. In many other cites, they will host their own marathon, with having a part of the course [running] through part of downtown.

What it does have is the 'Rock N Roll Marathon Las Vegas' which is part of a series or races that is many major cities across North America. Now don't get me wrong, the Rock N Roll Marathon Series puts on a great show in every city they're in. And for those who may not be familiar with this series, there is a lot of music that is played along the course, usually every mile or so. And these are live bands, sometimes local, sometimes bigger showtime artist. 

Another unique feature [if we can call it that] for this race, is the race starts when its getting dark. So the majority of the race is during at night. And since the course run down the famous Las Vegas Strip, it makes an atmosphere that many other races cannot compete with. Many people enjoy the strip when they came to visit, but just think of running down the street with the lights, the sounds, the people, the famous fountains at Bellagio. The list goes on and on. This is a race that attracts runners by the tens of thousands, as close to 45,000 plus runners are expected to participate in this weekends event.

If any of you may been wondering if I'm running this weekend, I'm not. This race was never on the list to run this year due to other races I've ran in recent weeks. Even though with everything this race offers, makes it a incredible race, even just to be a part of of the atmosphere. I don't think many would be going for a PR this race, and if I were running, I would not think that I would either. This is a race to enjoy all the events the series has to offer. 

But because I'm not running, I still went out to enjoy the Health Expo held at the Las Vegas Convention Center close to downtown. They had many vendors, keynote speakers, thousands of participants. One of being Meb Keflezighi, the winner of this years Boston Marathon. He spoke about his childhood, Africa, and how his parents didn't want him to be a runner. I'm sure that they are not disappointed now! 

Overall, I think that this is a great series for Las Vegas, even though that the City of Las Vegas is not the one that is putting on the race officially, the Rock n Roll series will put on a great show, and the runners will enjoy and mark their calendars next year.

The only question remains, will I do this race next year.....perhaps. 

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Resting After Distance Races and Workouts

♠ Posted by Paul Naylor

Resting is just as important as the workouts themselves, the same is true after completing a long distance race. For many runners, they either want to start training for the next race, right after they have finished their race. This is common for many runners, even if you're not a ultra competitive runner. There is that sense of wanting to do more, or get started before your body is ready to. Even with weekly workouts, some may think that if they have several long runs in the week is going to increase their endurance and speed. Now there is some truth to that, but it has to be built up slowly and with strength training. 

Resting after workouts

When it comes to workouts during the week, many trainers have different approaches to the types of workouts to do. One thing that I think they can all agree on though, is the rest that needs to be taken after a harder workout. A hard workout can be considered a long run, interval workout, or hard tempo run. These workouts are designed to increase speed and endurance by working the muscles and increasing the heart rate.  And after one completes one of these workouts, the body is very spent, and needs time to recover. Very similar to the body needing to recovery after a intense body building workout. 

A runner will feel the temptation to do another hard running workout the next day. In the mind of many, this will make sense to make a faster runner. However, by not allowing the body to rest, one is increasing the chances of injuries to muscles, joints, tendons, etc.. 

Resting after races

Same principles go for races as well, and in some cases, more rest is needed. The reason that more rest is sometimes needed is because runners will go as hard as they can for the race. They have built up the mindset to not leave anything on the table when they get to the finish line: No Regrets. Because of this mindset, runners will push their bodies harder than they did in their workouts. Which means that they work their muscles harder, their joints take more of a beating, and heart rates are more elevated than what they were in training.

So when an runner usually took a few days to recover from a long run, more time may be needed to recover from a race. More time to recover from the beating that the body has taken. And the temptation to will still be there to start working towards the next rest. Usually when they want to start is the following week after the race. Runners must calm themselves to make sure they get enough time for their bodies to recover. 

Some may ask, how much time is needed to recover. Its different for every runner. A good rule of thumb is two days for a hard workout during the week. If you need to run during the week after hard workouts, use easy days, lower mileage with much slower pace. And for races, a good time from to rest is usually a week. Some case you need longer than a week. But listen to you body, not necessarily your mind. If you go out for a worlout, and you body feels that its not up for a hard pace, DON'T PUSH IT. You don't want to run the risk of injury. 

After you have been running for a while, you'll see how the rest days are helping just as much as the workouts. This is sometimes a hard concept to get use to, but once runners start seeing the benefit, their running performance will greatly improve.  

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Just one more race...

♠ Posted by Paul Naylor

How many times have we felt like Dora? We trained hard for weeks, run the race, which in some cases, may have nearly killed us. Then after all is said and done, and glad that it is finally over, you say to yourself that you are never going to run again....until you see a race that looks amazing. Which may include but not limited to: great location, great scenery, great cause, chance to get another PR, and/or GREAT MEDAL!

This has happened to me on several occasions early in my road running career. I have ran a race, ran myself into exhaustion, then telling myself I'm never doing any of that nonsense ever again.

Then I get back to my car and see many flyers for other local races. I'm sure that we have all seen them, about four will be under the wiper blade, another 10 will be shoved in your driver side window. As annoying as these are, I can't help myself looking everyone of them over and making plans.

And it does happen just like that.....and 20 minutes ago when we were leaving the finish line area, thinking how stupid we must have been for even signing up for something like that in the first place. By the time we get back to the car and look at the race flyers, those thoughts pretty much goes away. And its these thoughts that usually come to our mind when looking at the flyers:
-I've always wanted to run there.
-My friend said that race was awesome!
-They have killer medals!
-Ooohh! A downhill course.
-I had no idea they had a race, looks fun.
-Challenge accepted.
-Okay, I'll run this race...then I'll be done.

Many more thoughts come to mind, but the point it, this happens to all of us. Perhaps its because we have really gone mad, or we are always wanting to get better at this addicting sport. But the moral of the story goes, its never [really] our last race....

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Eight Half Marathons for 2014

♠ Posted by Paul Naylor

Now that I have completed the Snow Canyon Half Marathon, I look back at this year to look at the races that I have been a part of:

-Xterra Trail Half Marathon - Las Vegas This was the race to start the year, I had just recently moved to Las Vegas at the end of January, I saw this years race for April, I was excited to run this because the weather was already incredible and I have never ran a trail race before

-Mustang 50th Anniversary Half Marathon  Two things really drew me to this race, first, the opportunity to run on the Las Vegas Motor Speedway as part of the course. And Second, the finisher medal is one the of the best medals in my collection. Once I saw what the medal was going to be, it really sealed the deal to run this race.




-Ogden Half Marathon  I think Ogden is becoming a traditional race for me, the first time I ran this race was back in 2004, and had not run the race again until 2013. Now since running a third time this year, I have grown to love the race. I love the opportunity to run around Pineview Reservoir, then through Ogden Canyon, to a finish on Historic 25th Street.




-Big Cottonwood Half Marathon  Still has to be my favorite half marathon. Every  time I run this race, I cannot get enough of it. Running through the Big Cottonwood Canyon at the start of fall, with the trees starting to turn yellow, orange and red. Topped off with the fine, crisp mountain air. There really isn't anything like it in any other part of the country.




-Labor Day Half Marathon This was a virtual half marathon, I've heard of these types of races for a few months and I thought that I'd give it a try. I ran the distance and submitted my time, and in return, I got a pretty nice medal for that weekend.




-Saints and Sinners Half Marathon When I first heard about this race, it reminded me of the Saints and Sinners Ragnar Relay series. A race that was near Hoover Dam, not a bad race.




-Lake Powell Half Marathon  First time in many years at Lake Powell, and to add a race with the visit was amazing. This race came as a last minute decision to run, literally, after the registration, I had to leave for the race. even though I did not push the pace, I placed in my age group, and I was able to walk away with two medals. Great race put on by Vacation Races, I see myself running many more of their half marathons.
   



-Snow Canyon Half Marathon  Most recently, the Snow Canyon Half, I've had my eye on this race for a couple of years, and this was a great first time experience. Running through Snow Canyon State Park was incredible! Absolutely some of the best views of red rock mountains in Southern Utah.




I have been saying that Snow Canyon is my last race for 2014, as much as I would like myself to believe that, there may be room for one more before the year ends. Even though I have no formal plans to run another race, there may be an opportunity to run one more. But for now, I would say that racing is done for this year. I'll be focusing my efforts in training for the Surf City Marathon.

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Snow Canyon Half Marathon - Race Recap

♠ Posted by Paul Naylor in Half marathon,recap

Utah has no shortage of half marathons that have the most incredible scenery the country has to offer.

I've run several half marathons in throughout the state, and it seemed that most of them have fantastic views. 

After a few years of trying to adjust my schedule to run this race, this year proved to be the year where everything fell into place. I had many friends run this race in the past, and they all have great experiences. Now, its my turn!

I have heard that there has been changes to the course since previous years. For starters, there was a section of the course that on trail, this year, the entire course is on the road. Many runners were excited for this, because it could be a better chance for a PR. The other big change they had was the finish, last year, runners had to almost run a full circle on the track to the finish line. This year, there was no full circle to the finish, just a straight shot to the finish line.



There has been buzz about the finish medals in recent years, some of the feedback has not been so positive about the look of the medals. Some of the feedback that I have read was the medals were either too small, too plain and lacked creativity, and some even stated that the medals looked like a last minute item. The race series Facebook page did not reveal what the medals would look like before the race. So all participants had to find out at the finish line. I think this year's medal is awesome! I'm a big fan of medals that have cut-outs, and I think St. George Race Series has done a great job.











Things from the race I remember:

-I was looking forward to great weather. It was warm and calm the night before, then cold, cloudy and windy the morning of the race.

-Many of the runners talking about a 40% chance of rain during the race....great.

-Second time this year where it was fairly cold at the start line. First time was at Big Cottonwood half.

-There were a few trails near the start line, it was great to take my warm up runs here.

-With that wind that morning, Murphy's Law had it be a head wind for most of the race.

-This was primarily a downhill race, but there were a few spots where you had rolling hills, about the last three miles.

-About four or five miles of the race was through Snow Canyon State Park. Absolutely some of the best scenery of red rock in Southern Utah.

-A few times during the race, it actually did rain.

-I tried new arm compression sleeves for this race. I wish I have ran with these sleeves in past races, there are great!

-Another race where I had only water and Gatorade, did not eat any or the fruit or gel paks during the race.

-One race down in the St.George Racing Series, one more to go to get a guaranteed spot in 2015 St. George Marathon.


-It was getting really cold and windy at this point.


-Finish line at Snow Canyon High School.


-Race #8 complete for 2014


-I sat next to this woman on the way up to the starting line, she has an incredible story. For the last three years, she and her daughter has ran a half marathon for each month of the year. That is a total of 36 half marathons for the last three. Amazing! Hearing her story really motivated me to run more.

Overall, I had enjoyed this race. Even with the weather conditions not being the best, I thought this was a great race. There were many people that participated, I can say that this is one of the biggest half marathons in Southern Utah. The staff of the St. George Racing Series and workers of the City of St. George, they have put on a good show. This is a race that I can see myself coming back to next year. 

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