Conos Congal

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Week 04: NYC Marathon Training

Last week was horrible. I messed up my neck even more and I had to miss some of my runs. I thought I was feeling better at the beginning of the week, so I decided to go to yoga. That was a really bad idea. The pain in my neck intensified. I couldn’t sleep and I was cranky for about two days straight. I ended up pretty much resting for a couple of days so that I didn’t end up missing my 13 mile long run on the weekend. Of course I couldn’t do anymore yoga or strength training. 

The eating has gotten a lot better. I’m eating a lot healthier although I do indulge in some junk food here and there. My appetite has definitely increased now that I’m running more. I’m starting to practice fueling before my long runs, trying to see what food pre-workout foods are best for me. For this long run I had a banana and a spoonful of peanut butter. I felt really good throughout the run, lots of energy. I also carried some water with me and that really helped. 

Right now I just hope my neck heals so I can get back to yoga and start strength training. Both of those things are important specially now that the miles are increasing. 

The ‘hood next door.  (at Long Island City, New York)

The ‘hood next door. (at Long Island City, New York)

Frozen berries bag to relieve neck/shoulder stiffness. Pain is getting worse, was not able to run today. What’s your remedy? #nycmarathon #injury #jamvurguer (at Conos Congal NYC)

Frozen berries bag to relieve neck/shoulder stiffness. Pain is getting worse, was not able to run today. What’s your remedy? #nycmarathon #injury #jamvurguer (at Conos Congal NYC)

Week 03: NYC Marathon Training

Things are picking up! I didn’t miss any of my runs this week and I started doing speed workouts. This is when you incorporate short speed bursts of around :20 - :30 into your steady pace. I forgot to mention that I chose to go with a different training plan for this race. In the past I have always used the Runner’s World Smartcoach tool to develop a traning plan for me. But this time I went with the Runkeeper training program for a sub 03:45 marathon. I just needed something new and different. So far I like this plan because it changes things up more than the other one. Runkeeper has more interval traning so you really work on developing speed. 

The week was not perfect though. I slept in an awkward position on Wednesday night and woke up the next morning with really bad pain on the left side of my neck/shoulder. I couldn’t turn my head. The pain started going away after two days, but I still have stiffness in that area. Good thing is I signed up for yoga so I need to go ASAP to start working on my alignment. Can’t stress enough how important yoga is to running. 

No stregth training yet, gonna start that this week. 

Diet is going well, I’ve been cooking more and eating out less. But I feel I could eat even healthier. Baby steps!

I think this is when the fun starts now. Mileage is picking up, I’ll be doing 13 miles this Saturday and it only goes up from there. Ouch!

Week 03 stats:

Running - 29.12 miles (Long run 12 miles)

Strength - none

Yoga - none

Back at it! Just signed up for yoga again. It’s crazy how much it improved my running last time I trained for a race. Plus, I just felt better overall. I once said I would never do yoga…now I don’t think I could live without it. #nycmarathon #yoga #fitness #jamvurguer (at The Yoga Room)

Back at it! Just signed up for yoga again. It’s crazy how much it improved my running last time I trained for a race. Plus, I just felt better overall. I once said I would never do yoga…now I don’t think I could live without it. #nycmarathon #yoga #fitness #jamvurguer (at The Yoga Room)

Simple Juice Recipe

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Had this as a snack today:

- Bunch of kale
- Some pieces of carrot and cucumber
- 1 banana
- 1 cup berry mix (rasberries, blueberries, blackberries)
- Magical Mexican Warrior powder
- About an inch of ginger

You could also throw some chia seeds on there…or raw nuts.

I love the NutriBullet. Easy to use, easy to clean.

What do you put in yours?

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This is the music video I just finished for Michael & Marie “Love is Happening.” 

I went home to San Diego for the 4th of July weekend and Michael asked me if I wanted to shoot a video for one of his latest songs. I told him I was up for it, but that I didn’t have much time…maybe a couple of hours on a Wednesday. While I was still in NYC, Mike and I talked over the phone and he said he wanted to shoot at the beach. We came up with a simple concept and that was about the only planning we did. Marie drove down from LA the following week and we shot for about 2 hours in Imperial Beach, CA. It was a pretty simple shoot, but the lightning conditions were changing every 5 minutes, so that became a pain. I was a little worried when we wrapped up because I felt like I wasn’t going to have enough material to work with. My worries were gone after knocking back a few pints at Hamilton’s after the shoot. 

I started transcoding footage in San Diego so that I could start editing on the plane on my way back to NYC. I only synced the performances on the plane. Once I was in the East Coast it took me a couple of days to finish it. I had a hard time with this project mainly because I couldn’t find the right rhythm. I didn’t want it to be cheesy either. After going back and forth with it, I settled on something I liked. This is why more and more I get addicted to editing. You have all these pieces to build something, but you don’t know exactly what. Then you start putting them together, moving things around, and you come up with something you like. 

This was shot on a Canon 7D and cut on Avid Media Composer 7.

Week 02: NYC Marathon Training

Wow, this past week sucked! It was worse than what I expected it to be. Since I was going to be traveling over the weekend, I knew I was not going to get all my workouts in, but at least I was going to try to eat well. That didn’t happen.
A bunch of social gatherings came up, so there was a bunch of boozing, good eating, and sleepless nights. Then I tried to run all my mileage before I left on vacation on Thursday and it totally wiped me out. I tried to get my long run in on Wednesday (10 miles), but I had to stop due to the heat and overall exhustion. More and more I realize how proper sleep is important to your overall health.
Things should get a lot better from here until October. I’ll be doing more traveling then, but for now I really gotta get better at this training thing. Need to work on my discipline.
I gotta say, though, the weekend getaway to Miami was worth it :0)

Week 02 Totals:
Miles - 18.85 out of 25.85
Strength Training - none
Yoga - none

Week 01: NYC Marathon Training

My first week of training for this year’s NYC Marathon is now complete. I ended up running 23 miles, but didn’t do any strength training or yoga due to work obligations. I’ve felt kinda heavy during the runs, so definitely need to start knocking off some weight. I did lose half a pound, though ha!

This heat definitely makes training a bit hard. I’ve been trying to get up at 6am to run, but have found it difficult. Will keep working on that.

My diet is a bit better. I’m not eating or drinking as much, but haven’t been able to cook much at home. I went grocery shopping this weekend so I’ll be good to go for the next couple of weeks. I’m back to drinking my green juice and protein after workout and that makes me feel so much better.

Week 02 is not gonna be that great since I’m gonna be traveling. I’ll try to get in 3 runs, including 10 miles on Wednesday. And of course I’ll be eating out and drinking so that doesn’t help much.

Glad I’m on my way, though. I needed this.

Cheers!