Topic: Timothy Chen Allen's training log

[Timothy Chen Allen]

Sunday, 15 August 2010
Age: 46
Location: Washington, DC

Ran 22.5 miles.  In the rain.

http://www.dailymile.com/people/timothychenalle/entries/2899510?utm_source=facebook&utm_medium=feed&utm_campaign=workout&ur_id=MTIzNjE4OjE%3D

[Timothy Chen Allen]

Tuesday, 17 August 2010
Age: 46
Location: Washington, DC

Regular Tuesday Night Jam for DC Metro Parkour.
- Stair QMs to warm up
- Jumping up and down stairs
then...
- 100 precision jumps
- Headstand work
I've decided to really work on my precision jumps-- just very simple work, picking two bricks in the sidewalk and jumping from one to the other.  I want to be *really* good at precisions.

After that, I ran the two miles uphill to home.

http://www.dailymile.com/people/timothychenalle/entries/2933842

[Timothy Chen Allen]

Wednesday, 18 August 2010
Age: 46
Location: Washington, DC

Ran 4.77 fast miles on a hard uphill route in 41:31.  Best time ever on this route!
http://www.dailymile.com/people/timothychenalle/entries/2945119

[Timothy Chen Allen]

Thursday, 19 August 2010
Age: 46
Location: Washington, DC

Ran 4.8 mile uphill route from work again.  43 minutes this time-- I didn't mean to go this fast again, but I felt really good and I'm taking a day off tomorrow.
http://www.dailymile.com/people/timothychenalle/entries/2959605

[Timothy Chen Allen]

Saturday, 21 August 2010
Age: 46
Location: Washington, DC

FINALLY, I got in a regular parkour session in the playground.  My goal today was my weak point: precision jumps.

1. I warmed up by doing QM on the big staircase leading into Guy Mason Park.  I just did three times down and up, head down.
2. I did 100 precision jumps, starting out on the sidewalk jumping from mark to mark, then went to some posts in the playground and jumped post to post.  I learned that I land better and my patellar tendons feel better if I really jam my butt out both on takeoff and landing.
3. I also did several attempts at handstands-- something I'm determined to work on every day until I get them right.

I'm going to try to do a little workout like this every day that I'm not doing a long run.

[Timothy Chen Allen]

Sunday, 22 August 2010
Age: 46
Location: Washington, DC

Ran 21.88 miles in 4h08m.  Felt fine, my left patellar tendon was a little sore from yesterday's precision jump workout.  But it felt better after a while.  A good run.

http://www.dailymile.com/people/timothychenalle/entries/2989229

[Natalie Strasser]

 By the way, Kory told me that you QM for 10 minutes???!!! Is this true?

[FrostySTL]

To answer, look about a page ago...

Saturday, 24 July 2010 (part 2)
Age: 46
Location: Washington, DC

- 46 minutes of hill QM, head downward, up and down until too tired to continue!

LOL, 10 mins is nothing for Tim. He's a BEAST!

[Timothy Chen Allen]

By the way, Kory told me that you QM for 10 minutes???!!! Is this true?

Haha! Yes; a few months back I set a challenge to myself to do 10 non-stop minutes of QM every day for a month. I did a flat course, forward, on the sidewalk across from my house. At the beginning of the month it was pretty grueling; by the end it had gotten a lot easier (though it still was pretty hard!) There were a lot of good effects from that experience: it really strengthened my core, it hardened my hands a lot, and it allowed me a way to train when I was experiencing some knee problems.

Later I met Mark Toorock and told him about this challenge, and he gave me another: to incorporate backwards and stair QM into my sessions. I started doing QM on the stairs near my work and on a hill near my home, finally working up to the long hill and stair sessions Frosty mentioned.  I really need to get over to the exorcist stairs to see how I do on them. The point of all this is that consistency and repetition can make some seemingly impossible tasks become possible. Now if I could just stick a precision without hurting my knees!

[Timothy Chen Allen]

Age: 46
Location: Washington, DC
Friday, 27 August 2010
- 5 mile run

Monday, 30 August 2010
- 5 mile run

Tuesday, 31 August 2010
- 16 minutes solid Reverse Quadrupedal Movement out on the National Mall near the Air & Space museum. Got exceptionally hard to continue towards the end, but managed to pull through. Did some military press in the weight room after for handstand conditioning.
- 4.8 miles FEMA to Glover Park. This was a hard run; I concentrated on form and tried to go smooth and fast. Felt great to go so fast, felt even better to finish!

Wednesday, 1 September 2010
- 7 Mile recovery run-- Kind of nice and slow, a good recovery after yesterday's barn-burner.

These last two weeks I've been swamped at work and it's cut into my training.  In a way, it's been good, though.  My patellar tendon has been really sore, so it's been good to rest it a bit.

[Josh Boggs]

its nice to see you are so physically fit for your age. 

[Timothy Chen Allen]

its nice to see you are so physically fit for your age. 

Thanks, Josh!  I feel lucky that I got bit by the fitness bug at a fairly young age and have just kept at it.

[Timothy Chen Allen]

Age: 46
Location: Washington, DC

Sunday, 6 September 2010
2 mile run with my dog, Sparky: This was Sparky's first run in two months; she was on some meds that prevented her from running. I meant to go out easy with her, but she had other ideas! This was a pretty fast run for me.

Monday, 7 September 2010
26.61 mi 05:07 11:32 pace
Marathon - Capital Crescent, RCP, Glover Park loop. I woke up at 4 am, so I had time to add a little to my regular 22 miler and make it a full marathon. Picked up Sparky at the 24 mile point and we ran the last two miles together.
http://www.dailymile.com/people/timothychenalle/entries/3187026

[Timothy Chen Allen]

Age: 46
Location: Washington, DC

Friday, 10 September 2010
- Fast 2.8 Mile run with my dog, Sparky

Saturday, 11 September 2010
- Two hours fencing with my son, Daniel, at Kennedy Rec Center in DC

Sunday, 12 September 2010
- 18 mile run (first three with Sparky) in 3h22m
http://www.dailymile.com/people/timothychenalle/entries/3263910

[Timothy Chen Allen]

Age: 46
Location: Washington, DC

Monday, 13 September 2010
- Easy 2.8 mile run with my dog, Sparky
2.8 Mi Glover Park Loop w/Sparky. I was surprisingly rested for the day after a relatively long run. We ran w/3 deer as well! Always a surprise.
http://www.dailymile.com/people/timothychenalle/entries/3277202

- 4.77 mile recovery run
4.77 Mi FEMA to Glover Park. I'm trying out some techniques from John Parker's "Heart Monitor Training for the Compleat Idiot". So far so good; my easy runs are too hard and my hard runs are too easy. Progress ahead.
http://www.dailymile.com/people/timothychenalle/entries/3286697

[Timothy Chen Allen]

Age: 46
Location: Washington, DC

Wednesday, 15 September 2010
- Glover Park loop with Sparky 2.79 miles, 27 minutes, 09:44 pace
Glover Park loop with Sparky. Tried to keep my HR under 143, which was easy except when Sparky decided she wanted to run a zillion miles an hour uphill. My left calf is tight; this from a drill we did in fencing class on Saturday.
http://www.dailymile.com/people/timothychenalle/entries/3316811

Thursday, 16 September 2010
- 5 Mi Tempo Run. FEMA to Glover Park, 5 miles, 47 minutes, 09:22 pace
5 Mi Tempo Run. FEMA to Glover Park. 1st time tracking a tempo run by HR: 2 miles at 60-65% (131-138), 2 miles at 85-90% (167-175). Hard to get my heart rate up so high, which is encouraging because my heart is in great shape, but frustrating, because my legs have a lot of catching up to do.
http://www.dailymile.com/people/timothychenalle/entries/3331115

[Timothy Chen Allen]

Age: 46
Location: Washington, DC
Friday, 17 September 2010
About 9 miles, mostly goof-around running.  I ran three miles with my dog, Sparky, and a mile with son, Daniel, then another five miles on my own.

Saturday, 18 September 2010
Easy 3 Mi w/Sparky. Nothing special; was just trying to keep my heart rate under 143. Notably, Sparky is really getting in better shape.
http://www.dailymile.com/people/timothychenalle/entries/3369088

Sunday, 19 September 2010
28 Miles Glover Park to Rockville and back. First three miles were with Sparky, and the last mile with Daniel. I felt great! I'm stairstepping my long run distance; next week should be 30 miles.
http://www.dailymile.com/people/timothychenalle/entries/3369109

[Timothy Chen Allen]

Age: 46
Location: Washington, DC

I forgot to post a few times.  The big news was Sunday's 35 mile run.  I feel ready for my 46-Miler in November now :
http://bit.ly/dc46miler

Date	Run	Distance
28 Sept 2010	Run with Sparky	2 Miles
27 Sept 2010	DC to Olney, MD and back	35 Miles
22 Sept 2010	FEMA to home	5 Miles
21 Sept 2010	FEMA to home	5 Miles
21 Sept 2010	Run with Sparky	3 Miles

[Timothy Chen Allen]

Wow, I haven't posted in a month!  But I haven't been inactive.  Far from it!  I've been training for the "Daddy's Crazy 46-Miler", which I will run on 6 November 2010: http://bit.ly/dc46miler

The big thing I've done in the last month has been to continue running, including a 30 miler yesterday and a 26 miler a week before that.

Once the 46 miler is done, I'll take a couple of weeks off to heal up, then start back into parkour hard core, starting with a boot camp at Primal Fitness here in DC.

[Timothy Chen Allen]

I ran my 46-miler on 6 November 2010 in 8h42m.  It was pretty damn good: http://bit.ly/dc46miler

Now I have a new challenge: 4700 pushups around the end of June 2011 to celebrate my 47th birthday.  I'm going to adapt my running schedule to this-- essentially, I'm going to do 100 pushups a day for every mile I run.  I normally run 6 miles a day, and have a long run on the weekends.  So I'll do 600 pushups a day during the week, and 2000 on one weekend day.

I'll have to work up to this, I think.  But tonight I did 100 pushups as a start.  Well, here goes.