Dec 25 - Dec 31

Sunday: 18
Monday: 4
Tuesday: 14
Wednesday: 10 in 61
Thursday: 15 @ 7:15
Friday: 11 miles
Saturday: 10 miles 1:08

Medium Long Run by extamukrunner at Garmin Connect - Details

Medium Long Run by extamukrunner at Garmin Connect - Details

Dec 18 - Dec 24

Sunday: 18
Monday: 12
Tuesday: 10 - 59:20 and 1 mile cooldown - 11 total
Wednesday: 80 min easy
Thursday: 15
Friday: 80 min
Saturday: 10 miles in 1:08

Mr Brightside ;)

Dec 11 - Dec 17

Sunday: 26.2
Monday: 10
Tuesday: 17
Wednesday: 80 min run
Thursday: 10
Friday: 80 min run
Saturday: 10

Fiesta Marathon 2011 Race Report

Gonna make it short.....


I drove to McAllen, Texas on Saturday and hydroplane into a ditch about an hr away from Laredo, Texas see car down below

So the wrecker charged me 200.00 bucks to take it out of the ditch and tow it 10 miles into Zapata, Texas. Once that was done a friend of the family loaned me a car to continue to McAllen, Texas.

I ended getting to McAllen till 11:00 pm took a shower and woke up at 5 a.m.

Sunday:

I ran the marathon as a training run.....

ran a 2:40 it was drizzling/raining and about 53 degrees.... you can see the picture down below

Fiesta Marathon 2011 Results down below....

Fiesta Marathon 2011 Results


Here is a video of me crossing the finish line at 4:55





Working my way towards a 2:25!


Here is the interview ....

Dec 4 - Dec 11

Sunday: 18 miles
Monday: 11 miles
Tuesday: 12 miles
Wednesday: took a day off bones ached! Aleve helped! :)
Thursday: 12 miles
Friday: 8
Saturday: off

Nov 27 - Dec 3

Sunday:18 miles in 2:05
Monday:10@1:09
Tuesday:
16 miles in the books (6:45,6:46,6:36,6:35,6:30,6:42,6:39,6:38,6:36,6:39,6:38,6:39,6:36,5:46) visualize success even if they throw the kitchen sink at you! Sub 2:25 coming at you!

Wednesday: 11 miles in the books in 7:03,6:57,6:59,6:59,6:56;6:59,6:56,6:59,6:57,6:57,6:59 cause being sane is boring!

Thursday: 5:56,5:47,5:48,5:46,5:45,5:59,5:56,5:58,5:54,5:54 - 58:50 solid miles in the books (You need to tell yourself that no matter how much it hurts, when its done you will be fine.

Friday: 8

Saturday: 1 hr and 30 min

Race for a Cause 10k Race Report

This Thanksgiving I ran for the 4th consecutive year the race for a cause 10k/5k

This is the start of the race over 370 runners participated.

By mile one I was pretty much left alone

By mile 4 it was still just me and the bike dude

Here are my splits.....

5:16
5:14
5:07
5:16
5:22
5:24

Overall 10K time 32:38

Results are here Race for A Cause 10k



Nothing spectacular to say other than I gave 25 bucks to the Hands Across South Texas 10k because the proceeds will go to benefit children, unprivileged families, and battered women in the surrounding areas! I will continue to do this race as long as the cause is there! RACE FOR A CAUSE! ;)

These are previous times and places

2008- 33:35 1st
2009- 32:11 1st
2010- 32:35 1st
2011- 32:38 1st

Nov 20 - 26

Sunday: 18@2:02:30 with the last mile at 5:45 Monday: 10@7:45 Tuesday: 8@6:50 This is what I've been jamming to the last couple of days ;)Wednesday: 8 Thursday: race and 4 miles, Friday in 1:14, Saturday: 10 in 59:00 Yeaaaaaaaaaaaaaaaaaaaaaaaa! :P

11-13-11 to 11-20-11

Sunday: 18 miles @ 6:52 2:03:20 on my way up! :) Monday: 12 miles @6:50 Tuesday: 8 @7 Wednesday: 15@7 Thursday: 1 hr Friday: 10 Saturday: Finally knocked down a good progressive run 6:40, 6:30, 6:25, 6:23, 6:19, 6:10, 6:10, 6:03, 5:50, 5:45 still have a long way to go, but it feels good to get back on track.... Gotta Keep Pressing!

Nov 6 - Nov 12

Sunday: 18 @ 6:55 - Let my marathon season begin! CROSS COUNTRY SEASON IS OVER! Monday: 10 @6:55 Tuesday: 8@7:15 Wednesday: 11@7:05 Thursday: 10@1:08 Friday: 8@7:10

Oct 30 - Nov 5

Sunday: 9 Monday: 4 Tuesday: 2miles warmup 3 mile tempo 5:34, 5:31, 5:29 2 mile cooldown Wednesday: 6 Thursday: Off Friday: 3 Sat 3

Oct 23 - 29

Sunday: 13 Monday: off tuesday:4 Wednesday: 4 Thursday: 6 Friday: off Sat off

Oct 16 - Oct 22

Sunday: 10 Monday: 6 Tuesday: 8 Wednesday: 6 Thursday:4 FRI: OFF SAT: Off

Oct 9 - Oct 15

Sunday: 11 Monday: 8 Tuesday: 2 mile warmup 2x800 2:37, 2:27 3x1 4:58, 4:57, 4:58 2x800 2:21, 2:18 2 mile cooldown 4 1/2 EASY PM wednesday: 10 Thursday: 8 Friday: 0 Sat: 3

Oct 2 to Oct 8

Sunday: 13 with the last 4 at 5:29 Monday: 10 at 1:09 Tuesday: 2 mile warmup 8x1000 at 3:08 2 mile cooldown 8 at 8pm Wednesday: 10 Thursday: 6 and 6 Friday: off sat: 3

Sept 25 to Oct 1

Sunday: 16 Monday: 10 Tuesday: 6 and 6 Wed: 10 progressive and 4 Thursday: 6 Friday: 8 or 10 for the men Sat off

9/18/11 to 9/24/11

Sunday: 16 Monday: 5 and 8 Tuesday: 8 with 4 @ 5:35 8 Wednesday: 6 and 8 Thursday: 8 and 8 Friday: 10

I'm in! Doing Houston and Boston! Can't wait!

Dear Benny Rodriguez, This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.

Going back to BOSTON!

Boston Athletic Association Dear Benny: Thank you for submitting an entry to the 116th B.A.A. Boston Marathon. It is important to note that your Submission ID does NOT constitute entry into the race, but confirms that your entry has been received by the B.A.A.

9/11/11 to 9/17/11

Sunday: 15 Monday: 10 Tuesday: 2 mile warmup 5x1 mile 2 1/2 jog rest 5:12 avg 2 mile cooldown and 5 easy at night Tuesday: 6pm Wednesday: 10 Thursday: 8 and 5 Friday: 4 Sat off

9/4/11 to 9/10/11

Sunday: 0 Monday: 6 and 8 Tuesday: 2 mile warmup 8x1000 2 mile cooldown 8 Wednesday: 8 and 10 Thursday:8 and 6 Friday; off Sat: 6

Sunday: 16 Monday: 5 and 8 Tuesday: 5 and 7 Wednesday: 8 and 4 Thursday: 10 Friday: 8 Sat off

Aug 21-27

Sunday: 14 Monday: 6 am 6 pm Tuesday: 8 am 6 pm Wednesday: 5 am 7 pm Thursday: 8 fartlek 5 pm Friday: 8 steady state, 4 mile walk, 3 mile bike Sat: off

Aug 14 - Aug 20

Sunday: 17 Monday: 6 Tuesday: 10 and 5 Wed: 8 fartlek and 6 Thursday: 9.5 and ultimate football Friday: 8 Saturday off

Aug 7 - Aug 13

Sunday:

Sunday: Long Run - Details here on Garmin Connect - Details

Monday: 10 @ 7:10
Tuesday: 1 mile easy 6 @ 5:54, 5:53, 5:54, 5:55, 5:58 uphill, 5:59 uphill  3 easy temperature 101
Wed: 8@7:30
Thurs: 10@7:20
Friday: 1 hr easy
Saturday: off

Links

MASTERS ROAD RACE RANKINGS

WORLD MASTERS TRACK RANKINGS

July 31 - Aug 6

Sunday: 18 @ 6:52
Monday: 8@8min pace
Tuesday: 1 mile easy 2 miles 5:42, 5:39 1 mile easy 5:37, 5:49 1 mile easy 6:06 uphill 6:03 uphill 1 mile easy
Wed: 10@7:15 103deg@10pm
Thursday: 8@80deg@7:02 pace 4@7:15
Friday: 8@6:44 4 middle miles at 5:58, 5:50, 5:45, 5:43
Saturday: 6@7:15 pace

Just got an e-mail from a marketing director

looks like I'll be getting product sponsorship by !$%@#^  ;) more details to come!


STAY TUNED!

2012 BOSTON MARATHON REGISTRATION DATE CALCULATOR

2012 BOSTON MARATHON REGISTRATION DATE CALCULATOR

Your submitted information: Gender: M Valid Qualifying Time*: 2:28:01 *Performance must be recorded on a certified marathon course on or after September 25, 2010. (All times submitted will be verified.) Age on Race Day (April 16, 2012): 35 You may submit your qualifying and registration information on: Monday, September 12, 2011 beginning at 10:00 a.m. ET. Registration will close on Saturday, September 17 at 10:00 p.m. ET. If space remains after the first week (week ending at 10:00 p.m. on September 17), then registration will re-open from Monday, September 19 at 10:00 a.m. ET until Friday, September 23 at 5:00 p.m. ET. For more information on the registration process, click here. For 2012 Qualifying Standards, click here.

Some pics from Puerto Rico

July 24-30

Sunday: 18 -2:14  90 degrees at 5:30 am wth! :/
Monday: 12@7:10 pace 97 degrees at 9:00 pm
Tuesday: 8
Wednesday 10
Thursday 8
Friday: off
Saturday: 8

7/17/11 to 7/24/11

Sunday: ‎18 miles in the books 5@7:30 and 13"6:42-6:51 (The men who have succeeded are men who have chosen one line and stuck to it. - Andrew Carnegie)
Monday: 8 miles easy


Tuesday: No rain 1 mile easy @ 7:10 then 9@6:15 in triple digit weather....I would say around a 5:50 effort (The truth is you can always run faster; The truth Hurts.) Gotta Keep pressing!
Wednesday: 8
Thursday: 10
Friday 8
Saturday: 8

7/10/11 to 7/17/11

Sunday: I finally did a long run since mmmmmmmmmm late April! ‎18 miles in the books! (The question isn't who is going to let me; it's who is going to stop me.— Ayn Rand)


Monday: 10 miles @ 6:52 with 101 temperature..... it's not HOT ENOUGH!
Tuesday: ‎4 miles easy then 4 miles @5:15-5:25 thanks Rolando Rodriguez for the push! (That which does not kill us makes us stronger. Friedrich Nietzsche)
Wednesday: 10 miles@ 7:00 
Thursday: 8@8:00
Friday 8@7:15
Sat 8@7:20

7/3/11 TO 7/10/11

Sunday: 3@6:58 1@5:28
Monday: Off
Tuesday: 8@6:59 way out of shape feeling it!
Wednesday: 9@7:20
Thursday: 8@7:30
Friday: 8@6:20
Saturday: 8@7:00

Posting from Puerto Rico....Yup I'm out of shape

Not much happening here in Puerto Rico lmao! Darn it!!

Sunday: No running
Monday: 4 miles in puerto rico@6:00 min pace
Tuesday: 9  miles@7:50
Wednesday: 6 miles@8:00 min pace
Thursday: 4
Friday Off but we did Bio Luminecent
Saturday 4

Turned 35 today!

It's Hot!

Training in Laredo, Texas SUCKS!!

It's 8:45 A.M. and it's 85 already! Yikes! Can't wait for the cold front on Thursday! ha!

6/19/11 6/25/11

Sunday: off - Father's Day
Monday: 8@8:20 103 temperature
Tuesday: 5@6:00 a.m. 84 degrees 10@6:25 pace @ 9:00pm 98 degrees
Wednesday: 5
Thursday: 3
Friday: 4
Saturday: off

6/12/11 to 6/18/11

Sunday- 15 miles at 7:04 pace
Monday- 9miles @7:45 pace
Tuesday- 10@6:45 temperature 98 @ 9:20 pm
Wednesday: 8@7:54 temperature 95 @ 9:00 pm
Thursday: 10@8:10 temperature 99 @9:10 pm
Friday: 6@6:30 temperature 83 @6:30 a.m.
Saturday 5@6:00 temperature 85@6:00 a.m.

June 5 - June 11

Sunday: 10 @8:20
Monday: 10@7:15
Tuesday: 6@6:40 and 4 @8:00  HEAT!
Wednesday: 6@6:24, 4@7:00 w/Cesar
Thursday: off
Friday: 8 @7:15
Saturday: off

Here is a video I made.....

Enjoy!

Pre Classic 2011 - These guys running today are Beasty!

20 minutes till the best 10k field ever assembled on US soil takes off at the Pre Classic Distance night..... It's gonna be good!




Watch the Pre Classic


 Moses Mosop smashes new 30k World Record! 63.2 last lap, 1:26:47.4!! 




I can't believe I was in the same feel with him @ Boston!

Summer Vacations

I'm out  Let the summer vacations BEGIN!

I'll definitely start waking up in the mornings to pick up my mileage....I believe I am going to do around 60 mpw this week and that's the highest I've done since Boston! Yea I have been slacking, but now that summer is here I'll be getting up early in the mornings.

In other NEWS:

Hi Benny,

Thank you for your e-mail and for your interest in running the 2011 Bank of America Chicago Marathon. 

Your time at the 2011 Boston Marathon qualifies you for the Elite Development Program at the 2011 Chicago Marathon. I have attached an Elite Development Program entry form for your use.

To register, fill out the attached form, including payment information, and e-mail, fax or mail it back to my attention prior to Sept. 1. Elite Development entries will not be accepted after that date.

So looks like my marathon line up is all set!

Oct 9, 2011 Chicago

Jan 15, 2012 Houston

Apr 16, 2012 Boston

Love this Pic!

Over 20,000 runners following us! :P

Time to get back on track ....5/29/11 To 6/4/2011

I had a down week as I was only able to put 24 miles with 4 days off.....You might be thinking what happen? A) Calf Strain after Beach to Bay B) Needed a break physically & mentally. My calf strain is gone after taking those days off I'll slowly pickup mileage from here on out....Dublin 10k is no longer on my calendar! Ciudad del Yonque 10k in Puerto Rico is still in sight!

Sunday: 13 miles @7:20 pace temperature 94
Monday: 10@6:50
Tuesday: 8@8:20
Wednesday: 4@7:30
Thursday: 8@7:05
Friday: 8
Sunday 4

Rodz Photography

Spent most of my day learning about Lightroom 3 ....Yes I took another day off from running, calf doesn't seem to cooperate with me. Since I'm injured I decided to do a little photo editing through lightroom 3....Here ya go ! 

Tale of the Tape

Injury Calf Strain got this last weekend after running the beach to bay marathon....slowly trying to get myself together! The good thing about this is that I'm gaining weight! ha!

Calf Strain

Calf Strain is a strain of the calf muscles. You may feel this at the junction where the Achilles tendon blends into the muscle or right in the muscle itself. Symptoms usually develop during a race or hard work out. You may be able to run just fine at slower speeds and shorter distances, but as the distance or speed increases; watch out - it can bite. Be sure to fully recover before resuming progressive training.

Treatments:

• See Principles of Recovery.
• Gentle stretching of the calf muscles will accelerate healing. Perform the bent and straight knee calf stretches two to three times per day. See bent calf stretches and straight knee calf stretches.
• Massage is helpful in reducing the initial pain. I usually wait two or three days before using a deeper massage.
• Proper strengthening of the calf muscles is essential for a complete recovery from a calf strain. Let the calf recover for at least three days before starting a strengthening program. Try standing on the edge of a step, slowly lower your heel over the edge, and then return to the start position. Emphasize the lowering phase of this exercise. Perform this exercise for twenty to thirty repetitions with the knee straight and then with it slightly bent. Add weights if you are not fatigued after thirty repetitions. A similar exercise is presented as part of the sequence in The Injured Runner – A Balanced Solution.
• Jumping rope is an excellent exercise to strengthen the calf after the pain is completely gone. Start with 20 hops with both feet, then 20 on your left foot then tweny on your right foot. Increase to 30, 40, 50 etc as your strength improves. Skipping this phase leads to compensations so be sure to feel equally confident hopping on each foot before returning to aggressive training.
• Physical therapy treatments such as ultrasound and electrical stimulation may also be used to speed recovery.

Beach to Bay 2011 Pics