Over 20,000 runners following us! :P
Sunday, May 29, 2011
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
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 !
Saturday, May 28, 2011
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 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.
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.
Wednesday, May 25, 2011
It looks like it's gonna be a cool week! Love our WEATHER!
Weather for Laredo, TX | ||||||||||||||||
|
Monday, May 23, 2011
5/22/11 to 5/28/11
Sunday: 10@8:20 pace
Monday: Off Calf Strain.... Listening to my body it might be dehydration at it's best!
Tuesday: 10 mile bike + 6 miles @ 8:20 pace
Wednesday: Off
Thursday: 8@7:00 min pace @10:30 p.m. 93 degrees
Friday: Off
Saturday: Off
Lowest Mileage of all time: 24 mpw
Monday: Off Calf Strain.... Listening to my body it might be dehydration at it's best!
Tuesday: 10 mile bike + 6 miles @ 8:20 pace
Wednesday: Off
Thursday: 8@7:00 min pace @10:30 p.m. 93 degrees
Friday: Off
Saturday: Off
Lowest Mileage of all time: 24 mpw
Sunday, May 22, 2011
Bought my picture from Laredo Morning Times!
Don't ask why! This is the original picture .......
Now question is should I buy my Boston Marathon Pics? ahh!
Saturday, May 21, 2011
Can't win them all - Beach to Bay 2011
Took the day off Friday
Team V-Fit 2nd place overall
Drove to Corpus Christi on Friday around 7 got there at 9 p.m.
Took an ice bath and slept at 11:30 pm
Woke at 5:00 a.m.
Race started at 7:00 a.m.
Temp 88 with 60 humidity
1st leg Colin Slattery a 4:07 miler from OU position us in 4th place 3.6 leg
2nd leg Gio Pipia took us to from 4th place to 2nd
3rd leg Benny Rodriguez maintained 2nd and gained ground here are my splits (5:01 ,5:03, 5:08, 5:15)
4th leg David Rodriguez ran against an NCAA Division I 10K champ Shadrack Songok of course Shad opened the lead from 2 min to 3 1/2 min
5th leg Gabriel Lucido stayed in 2nd place
6th leg Rick Carillo brought us home in 2nd place...
Results down below....
Beach to Bay Results 2011 Open Men Division
Here are a couple of pics from some of my teammates..... more pics to come!
News article down below!
Passing the Baton! B-Rod to D-Rod
Team V-Fit 2nd place overall
From Left to Right Rick Carillo, Gabriel Lucido, David Rodriguez, Benny Rodriguez, Gio Pipia, Colin Slattery
6th to 1st leg
Took an ice bath and slept at 11:30 pm
Woke at 5:00 a.m.
Race started at 7:00 a.m.
Temp 88 with 60 humidity
1st leg Colin Slattery a 4:07 miler from OU position us in 4th place 3.6 leg
2nd leg Gio Pipia took us to from 4th place to 2nd
3rd leg Benny Rodriguez maintained 2nd and gained ground here are my splits (5:01 ,5:03, 5:08, 5:15)
4th leg David Rodriguez ran against an NCAA Division I 10K champ Shadrack Songok of course Shad opened the lead from 2 min to 3 1/2 min
5th leg Gabriel Lucido stayed in 2nd place
6th leg Rick Carillo brought us home in 2nd place...
Results down below....
Beach to Bay Results 2011 Open Men Division
Here are a couple of pics from some of my teammates..... more pics to come!
Rick Carillo 6th leg
Gabriel Lucido 4th leg
News article down below!
Corpus Christi Article
My picture came out in an article on friday's Corpus Christi Paper
My picture came out in an article on friday's Corpus Christi Paper
Benny Rodriguez Team www.laredoheat.com Back to Back Champs Beach to Bay 2004-2005
Thursday, May 19, 2011
Tuesday, May 17, 2011
Impossible is nothing
Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” — Muhammad Ali
Monday, May 16, 2011
Sunday, May 15, 2011
Back to the Future
1995 J.W. High School Cross Country Team
Left to Right
Cesar Vasquez, Benny Rodriguez, Sergio Trevinio, Eddie Saenz, Joseph Briseno, Herman Arciga, Jerry Rodriguez
1998 Texas A&M Kingsville Cross Country Team
(Left to Right)
Rick Carillo, Benny Rodriguez, Efrain Velasquez, John Murray, Victor Moreno, Josh Meza, Cesar Vasquez
Iron Supplement
I've ran so much mileage in the last 4-5 years and always felt tired ....In January I went to the Dr. and asked for a ferritin test... Turns out I was anemic I started taking these Iron Pills with a glass of O.J.
Everyone has different products that work well, but the iron product I
use is cheap and works well for me:
http://www.vitacost.com/NSI-Ferrochel-Iron-with-B-Vitamins
I will just take one of those a day with a Vitamin C pill on an empty stomach.
An easy way to see if it truly is an iron
issue is to supplement for 3-4 weeks and see how much improvement you
have. People talk about taking in too much iron and iron toxicity,
but you have to take vast amounts for long periods of time.
I dropped my p.r. of 2:30:48 to 2:28:01...... I don't know if this is what helped me go under 2:30 but I'll tell you one thing ....I haven't felt as tired as before and I've dropped my times in 6-8 weeks.......
This is the only supplement I take.....Hope it helps and thanks for asking me that question! :)
Everyone has different products that work well, but the iron product I
use is cheap and works well for me:
http://www.vitacost.com/NSI-Ferrochel-Iron-with-B-Vitamins
I will just take one of those a day with a Vitamin C pill on an empty stomach.
An easy way to see if it truly is an iron
issue is to supplement for 3-4 weeks and see how much improvement you
have. People talk about taking in too much iron and iron toxicity,
but you have to take vast amounts for long periods of time.
I dropped my p.r. of 2:30:48 to 2:28:01...... I don't know if this is what helped me go under 2:30 but I'll tell you one thing ....I haven't felt as tired as before and I've dropped my times in 6-8 weeks.......
This is the only supplement I take.....Hope it helps and thanks for asking me that question! :)
May 15 - May 21
Sunday: Haven't taken off to run probably run in the evening, don't know how many miles! Ha! I need to snap out of this! Tale of the tape 11 miles @6:51 pace
Monday: 10 @7 min pace
Tuesday: 10@ 7:20 pace
Wednesday: 2.5 warmup 3 marathon tempo .5 easy 3 marathon tempo total - 9 miles (Enjoy your pain, you've earned it." - Anonymous)
Monday: 10 @7 min pace
Tuesday: 10@ 7:20 pace
Wednesday: 2.5 warmup 3 marathon tempo .5 easy 3 marathon tempo total - 9 miles (Enjoy your pain, you've earned it." - Anonymous)
Friday, May 13, 2011
Houston Marathon - I'm IN!
TRANSACTION DESCRIPTION is SHOWN BELOW in the Order Information Section. Remember: MarathonGuide.com will appear on your credit card statement for this transaction.
Thank you for your order!
Description: Chevron Houston Marathon Chevron Houston Marathon Registration - Benny Rodriguez
Thank you for your order!
Description: Chevron Houston Marathon Chevron Houston Marathon Registration - Benny Rodriguez
Subscribe to:
Posts (Atom)
