Saturday, October 31, 2009

30 miles in 30 days....

Okay… so I’m still not in love with running.  Last year I made up my mind to do 1 race a month or an equivalent of 12 5k’s in 2009.  My goal was to keep myself committed and motivated to run & stay in shape, & hopefully end up loving it.  I love how it makes me feel so exhilarated and accomplished, but that’s after the run is done.   I’ve run in a total of 14 races this year with 2 more planned before the year is over.  I ran an 8k & two 10k’s this year and realized how I can physically do a little more.  

What I’ve realized from my experiences….. I don’t live in the moment.  I set and make goals, always living in the future.  So I run just to add another check in the ”Finished” column.  2010 goal:  Enjoy the beauty of it all & be grateful for the moments.  Live life day by day, not year by year. 

Marisa Mancke (Bellevue & Renton Victory Get Fit Club Fit Pro) challenged her Facebook friends to run 1 mile a day, everyday in the month of November.  That’s 30 days, 30 miles.  No excuses, no stories, no skipping and making up later.  When the day is over, it’s over.  Here’s my opportunity to live each day at a time.  To decide daily what my life will be today.  This will definitely cure my procrastination.  I’m not training or preparing for anything in the future, just choosing and creating the day I am living today.  What a different prospective for a procrastinator.  I’m used to participating in races I don’t prepare for, with great intentions to do so of course.  C’mon… who else out there does that besides me?

1 mile a day for 30 days… Starts Sunday, Nov. 1st.  Are you in?  It’s scouts honor, based on your word and integrity… no formal accountability.  Just check in here and leave your comments.  Let’s go through this journey together.  Who knows how we’ll evolve or who we’ll be in 30 days…..

I am so awesome...

I have been pretty busy work wise, and I was going to thank who ever fucked up my windshield on Wednesday (on base!) for being so cool that you could put a 20 inch crack in it and walk away. Was it the Chief or Buckeye sticker that set you off??? (I am Charlie Brown, bitch. You can’t hold me down!)

Anyway, had a Halloween function tonight, called “trick or trunk”, where a bunch of cars parked in a circle around a lot, and kids trick or trunked. Here’s the awesome part:

While handing out candy, I managed to eat 4 hot dogs in about 10 minutes. I had mustard all over my face but, no napkins. What did I do? I used a bun to wipe off the mustard, so I could keep handing out candy. Was it digusting? Probably. But, if you are a Sailor, you are probably laughing. (or at least smiling). And yes, I ate the bun.

When I got home, I decided to blow off my run, and eat a Wendy’s Double Baconator. (It is kind of hard to run when you are so tired from work you don’t know what day it is).

 

Yes, I did have the diet Coke.

Julio

Thursday, October 29, 2009

Preposterous extrapolations: climate change and marathon runners

Burning fossil fuels has increased atmospheric levels of carbon dioxide. Yet an inevitable corollary of this fact remains widely unappreciated. Combustion theorists have long noted that fire, whether it occurs in a coal power plant, an internal combustion engine, a gas turbine, both fuel and oxygen. Both are consumed by the fire.

So stoichiometry tells us that oxygen levels in the atmosphere must be going down. Have they? Yes, they have: Andrew Manning and Ralph Keeling of the Scripps Institute of Oceanography have measured the decrease in atmospheric oxygen arising (mostly) from combusion of fossil fuels. From 1990 to 2000, oxygen in the air decreased by about 0.0031%.

I find that fact to be amazing in and of itself. “But how will having less oxygen in the air change your life,” you might say. “Where’s the news I can use?” If you’re a runner, well, here we go…the atmosphere is thinner at altitude, and as a result, runners go slower. Conveniently for preposterous extrapolaters, some intrepid physiologists have developed a semi-theoretical (does that sound better or worse than semi-empirical?) estimate for the effect that altitude has on running. At sea level oxygen partial pressure is about 160 mmHg, but air up at an elevation of 520 meters has an oxygen partial pressure of 150 mmHg or so. And the physiologists’ semi-theory says that marathon world record equivalent times at 520 m are about 128 seconds slower.

Combining the atmospheric and phsyiological data, we see that world-record equivalent marathon times in the year 2000 might be 0.067 seconds slower than in 1990, due to the depletion of atmospheric oxygen by fossil fuel combustion. And, since the decline in running performance at altitude is somewhat offset by decreased wind resistance in the thinner air, decreasing oxygen at a constant pressure might be twice as worse as just thinning out the air.

For men between 18 and 34, the qualifying time for the Boston Marathon is 31:10:59. That’s about 51% slower than world record pace, meaning that slower runners huff, puff, and struggle for oxygen for a longer time. So I think it’s reasonable to assume that fossil-fuel-driven depletion of oxygen from the atmosphere lowers finishing times by a corresponding lower amount.

The end result? If you’re a runner, and you miss qualifying for the Boston Marathon by 0.2 seconds or less, you can use climate change as an excuse.

(The exercise of calculating the most probable number of people who have missed qualifying for Boston due to climate change is left to the reader.)

Very Productive Wednesday

I love it when I finish the day knowing I got everything accomplished that I needed to. Isn’t that the best feeling?

My sister and I started our errands pretty early this morning. We stopped at Dunkin donuts for some coffee. I forgot my camera, so I had to use hers. Her memory card isn’t compatible with my computer, so I had to take pictures of the camera. Sorry for the HORRIBLE quality!!

I discovered that small lattes (I ordered a nonfat, one pump vanilla) are only 99 cents at DD. I traded my one dollar bill for this amazing little drink. They taste better than Starbucks!! YUMM!

I asked the lady how the pumpkin munchkins tasted, and she generously let me try one for free! Two points for DD!!

Again, sorry for the photo.

After errands, it was time for school. I spent my entire afternoon in the lab working on my concrete design project.

I feel bad for having to drag my sister to the lab for 5 hours, but she was a trooper!  She worked on a playlist for Saturday’s Halloween Party.

My sister is such a ham.

I packed my lunch along, plate and all!

I made it in a rush this morning, so it was slightly boring.

My lunch included:

  • Turkey and Cheese sandwich
  • Apple Slices
  • carrot
  • snap peas

No worries, there were more fruits and veggies eaten not pictured on the plate…

…and around 4:00 pm an Endure Glo Bar. (Made by Angela, Given to me by Caitlin!)

Once I got home it was almost 6:00 pm. I needed to get my run in, but felt a little hungry so I made a banana with Almond butter for a snack.

I managed to get my run in, with the help of my sister!! She dragged my butt to the gym, and I managed to get in 4.0 miles in 35:45on the treadmill. It was fast, but felt easy!

This morning I was unsure about how running in the evening would be, and honestly I thought about skipping it. I’m so glad I did it.

 

Dinner was delicious!

I made a little bit of something for everyone:

  • Lemon Pepper Salmon
  • Broccoli
  • Salad with Balsamic Vinegar
  • Rice with Cheese (Brielle and Jason)

My favorite part was the Salmon!!

Plus, a chocolate chip cookie for dessert…they are so good.

I need to continue this very productive day… I still have some things I need to get done!

Good-night!

<3 MegaNerd

Tuesday, October 27, 2009

In Favorites

A few of my favorite things are all together in once place: Edward Norton, conservation, running, Maasia Warrior runners, NY Marathon, training, excellent web design, and inspirational fundraising.   This website is phenomenal. It includes great overview of the project, videos throughout, photos, running for a cause, easy to track pledges, and Edward Norton.  Good luck to the Maasai Marathon team this Sunday!

Running log

Running log
see “running plan condensed” for the plan and details on the stretches

Week 1 (week of 10/26)
day 1 – (10/26, completed)
day 2 – (DATE, completed)
day 3 – (DATE, completed)

Week 2 (DATES)
day 1 – (DATE, completed)
day 2 – (DATE, completed)
day 3 – (DATE, completed)

Week 3
day 1
day 2
day 3

Week 4
day 1
day 2
day 3

Week 5
day 1
day 2
day 3

Week 6
day 1
day 2
day 3

Week 7
day 1
day 2
day 3

Week 8
day 1
day 2
day 3

Week 9
day 1
day 2
day 3

Week 10
day 1
day 2
day 3

Sunday, October 25, 2009

TNF100. what a race.

a crazy race. madness terrain, killer slopes and downward stairs.
what conquered it all, the best company one could find in running.

waking up at 5am was really tough, especially with so little sleep the night before. honestly was feeling very lethargic. rushed to pack my stuff before heading out. first thing, water bag was kinda leaking! freaked me out but rushed over to MR anyway cos i knew Lucas was waiting for me already.

met up at MR toilet with Lucas, packed up our stuff, fixed our bags and we were ready to go! before we could get to the starting point, they checkd for our handphones and maps, weighed our water bags! i really thought it was rather troublesome cos i had to unpack everything i stuffed inside already.

headed in towards Alan’s booming voice, emcee for the day. tough long long day ahead! left our stuff at the tentage (perks of knowing ppl there) went to warm-up! did lots of stretching, learnt my lesson from Bataan, if i dint stretch it’s simply over. chatting & talking to familiar faces, Lai Chee, Patrick, Eileen, Wee, Sampson, Pang Hin, Darren, Andy, Ronald & his friends from Philippines, the list goes on. really nice to be amongst friends when racing, feels great, you somehow know they’ll support you & smile to you along the way.

BOOM! HERE WE GO!
with the loud bang, off we went. some people raced off, luckily Lucas & I were at the head of the pack, we just kept our easy pace and jogged off. its a 50km race, there’s definitely no need to waste even that single bout of energy to start zooming off.

0~7km:
Macritchie (Northern Route) —> Rifle Range
the race started from the zig-zag bridge, out left towards the entrance and into Northern Route. as we ran past the canoeing area, i could hear some of them asking : “what race is this? how come everyone carrying a water bag!” i could tell there was a tone of disbelief and insanity there, yeah its pretty insane to race TNF, but thats whats Life is about, going beyond what you think is possible.

running up, taking walks on steep slopes. yes we did it even at the start, part of our strategy to conserve energy i remember Wee running along with us, keeping a decent 5:30~6 min pace. we formed the tail of the lead pack, as we headed along the trails of MR, the race feeling sank in, i was starting to sweat. yeah, my body is awake

hitting out to Rifle Range, taking a route i have NEVER taken in my life. Lucas & I were clearly enjoying ourselves, jogging easily, not caring about people overtaking or around us. running up & down many slopes, varying terrains all along the way. we met up with Patrick along the way (he ran off pretty fast at the start), invited him to come along with us. as we approached Rifle Range, we met Mark & Alan. was awesome to see them, high 5-ing them.

7~11km
Rifle Range—>ZhengHua Park/ Bukit Timah Nature Reserve
soon we hit out to Rifle Range, climbing over some barricade before entering an entire long row of yellow barricades. running those barricades was tough, not only was the gap too narrow but also the gradient made it tough. monkeys hanging onto them dint help much too! on the way up, we saw the speeding leader of the 100km Solo, seriously, this man defines FAST. running back, after about 42km still with a smile.

running upwards, we had to run along a high fence. honestly i felt it was really unsafe, if someone really did trip, it would be pretty serious. one significant thing happened here. there was a pair of runners tagging along Lucas & I, one chinese & indian dude. the chinese dude would be running huffing & puffing heavily, his strides were kind of exaggerated but i wont comment more. i would normally be very ok with people running along me although the constant overtaking, laying back was rather disruptive. what sparked me off was what the indian dude said “hey! dont speed so fast, relax. our race hasnt started yet. we can hold back” yes i know these words seem harmless, but i honestly felt he said it with so much arrogance that it seemed directed to Lucas & I. i really could not take it. why must someone brag in front of other runners, come on! with that anger, i sped up with Lucas following. that was the last we ever saw of them. one thing i knew for sure, elite or not, i HAD to beat that arrogant dude. im sorry if you are the person i mentioned, but i really took offense

back to the race proper! heading into new terrains, with branches, slopes aplenty, steps popping out along the way. with a huge group of tourists who seemed more amused by us running rather than trying to give way to us. soon we hit the first water point! honestly i forgot how it was inside those trails, but to what i recall now, they were not that tough & pretty awesome to run in.

11km~35km:
Bukit Timah Nature Reserve—>Mandai Road

the LONGEST & TOUGHEST stretch of the race. first thing after running into Bukit TImah Nature Reserve. it was really the STEEPEST & LONGEST slope ive done in Singapore. honestly i was dying, my calves were killing me. of course we walked, some advice here is that, even if you’d run up you’d be faster, but how much faster. is it worth the extra energy used up?” we caught sight of Lai Chee in front, racing upwards, she is indeed a Superwoman! when it finally ended, i wanted to cry out. seriously i thought i was about to cramp up if it went on anymore. i remember telling Lucas, “it just takes another of these hills and my race is over”

what comes up must go down how true this logic is. but what “down” meant was steps! huge huge steeps that i cant truly describe until you personally experience it. i honestly admire & salute those who were walking UP when i was seriously having the toughest of times going down, Lucas sped off like it was in his blood to be hopping down steps. i seriously thought i was inside some Mario game, just that its impossible to get the “star” then i could just fly down the steps. the downwards journey was not only winding but really draining.

when it eventually ended we wound up in some park of sorts. forgot the name, but led us into a gravel paved area where lots of cyclists where. TNF seriously showed me parts of Singapore i would never have known otherwise. hitting into jungle tracks & whatever nots, Lucas & I were going strong. not worrying much about the pace (which kind of made our Polar & Garmin pretty useless other than as a watch), we ran with our FEELING something TRF would really appreciate thanks to Sham. slowly but steadily, we caught up with people, although one by one, we knew this would be to our advantage, but definitely it wasnt time to celebrate yet. there was a long way ahead.

popping out from the trails, we ended up along the road. i saw the familiar Zoo Entrance sign, i was pretty stunned. wow i ran all that way to be back near home once more! little did i expect the next shock, we had to cross the road (wow, so now our timings are decided by luck too?) Lucas & I dint care much, we simply “jay-run-ed” (my newfound term, we dint walk so cant be jaywalk!) across the roads.

skipping the water point gels (something i kinda regretted), we ran into Mandai training ground. both Lucas & I were stunned, wow. this was where we were proning, holding our rifles marching, taking our trainees here, setting up tents, formations and all. deja vu in a wrong way! running through the gravel really hurt my legs badly, somehow i landed too hard, my right big toe hurt. about halfway mark, while walking up a slope, Lucas helped me take out my iPod (one of the BEST decisions in this race), reading through text messages (YES i was trying to call Alex too, thanks guys for the messages, you know who you are. reading your messages in the middle of the race really helped ALOT (: )

soon we caught sight of Uncle Choon, very very fast runner, seriously respect him. he almost got lost, luckily we were there hahas. running strong, we hit another huge shocker. i thought we were lost for awhile. but when i looked around, guess where i found the direction marker! UP i was stunned, we had to climb this LONG RED MUDDY HILL. (later i heard its the 265 Hill) wow i was seriously surprised, i was smiling and laughing at myself while climbing the hill. once at the top, it felt like a scene in “Band of Brothers”, or some war movie where soldiers climb onto the top of a hill & plant their flags there proudly. what made Lucas & I happy there was the “25KM” sign. yeah, we’re halfway there!

running out of water, it was hard for me, the sun was already scorching down. it was about 2:45min into the race, so the sun was fully up. i was really fortunate for the music, it really took my mind off the fatigue & thirst. racing back to the entrance, we saw a huge stream of people coming in. that really motivated me. (Lucas knows by now, that when there are crowds, i speed up quite a bit) meeting Sampson once more, Ronald & Brynner too. running to the water point, the helpful crew helped me refill my hydration bag with 100plus. thanks so much!

running back to trails once more, we picked up the pace slightly. i was really praying & kept telling myself we were NOT going to touch those dreaded steps of Bukit Timah Hill. climbing upwards would really be the death of me. so with that in mind, i sped up, wanting to make up for the time needed to climb those steps & hills if needed. winding along the route, we met many runners along the way. also we met this really nice Caucasian cyclist, chatted with him for awhile, really refreshing during the race.

heading back, the route was different. i was OVERJOYED those hills would really killed me. Lucas & I were joined by this Caucasian runner, he was really strong, we stuck together for quite a while. here, another thing happened that i believed was a pushing force for me. i overheard him talking to Lucas, “i think there’s about 5 guys ahead of us” just one line. does it mean a lot? YES. every runner would agree. Top 10 finish within grasp, GO FOR IT! but in my mind, i was thinking further, i knew Lucas was too. “if there were 5 runners ahead, considering if 1 & 2 were a team, 3 & 4 too. den if we came in 6 & 7, wouldnt we have a chance of finishing 3rd Team?” this affected me, clearly Lucas knew, telling me to ignore the positioning and run our own race, stay strong as we have been.

35~50km
Zheng Hua—>Rifle Range —> MR
the last final stretch, i rmb seeing the 35KM mark. i knew it was time to up the pace. hitting back to the water point at Bukit Timah Nature Reserve, filling my hydration bag one last time. it was the home stretch. 11km running back we bumped into many runners, those from the 50km Duo. seeing some familiar faces along the way, it was more motivation to run. squeezing 2 runners on small trails was really tough but i dint care much about safety then, running back we bumped into Sham, Eddie, Thomas, Yen Ling, Jess! TRF GO GO GO(:
really delighted to see them, from within came a surge of energy. then i knew it was time. TIME TO RACE picking up the pace, Lucas & I pulled ahead. but being too engrossed, i tripped and fell quite badly, luckily for the full CWX tights which protected my left leg else i’d be pretty badly scarred.

passing each oncoming runner with a huge & clap of encouragement, it was like a mirror, i would be receiving the same encouragement back. running back along the fence, it was Rifle Range. i knew, it was slightly more than 7km back. it is now or never, if i dont keep up this pace, i wouldnt secure this placing. Lucas was close too. we got a shot, come on! running back along the slopes of RR, i dint stop to walk, the adrenaline & encouragement from the oncoming runners helped me, seeing my ex-trainees running also gave me a satisfaction somehow.

heading back into MR, i wanted to drink from my bag, but realised it was stuck! no im not going to let this hold me back. making a quick decision, i decided to stop on the next slope, drink up directly from the opening of the hydration bag and pour out the rest cos i dint want to be carrying deadweight along for the final push. along the upslope, i met this bunch of army dudes marching thru. i thought to myself, “i’d still much rather be running another 50km rather than be in army ever again!”

with that, i headed on. being alone & taking a new route inside MR, i was afraid of getting lost. but i had to take my chances, i dint want to slow down to wait. running on, i met 2 strangers along the way, so i asked them if they’d seen any runners along this same route. the reply “Yes, 3 of them, they are not far.” wow, 3 of them? means now im probably in the Top 5? not far away? means i might just even catch up!”

those words gave me another boost. running slightly further, i saw the familiar Jelutong Tower, from then i figured how the route would be. hitting the platform boards, i caught sight of another runner ahead who was walking, he turned a couple of times to check before deciding to run. running out from the platform boards, heading along the narrow trail paths, he did his best to keep his lead, while i was just behind him. in my mind, i was deciding between speeding up to overtake or risk trying to push during the last burst. i chose the former, picking up my stride, i overtook him (turns out later to be an AWESOME choice). running out onto the golf course, there was zero shade, without anymore water supply i dint want to stay under the sun for long, thus i picked up even more. trying to pull away from him too in case he had a strong finishing leg.

heading back into the trails of MR, climbing up the branches & obstacles, i was careful of them as usual but this time i did not hesitate about pounding hard & running down faster, this was the final 3km, no more thinking, just do it. hitting the fitness corner, i just ran on faster, picking up the pace on flats & even more on downslopes. if i rmb clearly i just walked one more upslope, checking behind to ensure that no one was in sight.

the last 1.8km
in my head, were thoughts of how proud i am now, how happy. the elation & delight. come on TRF, training has paid off. i’ll finally run a great ultra race, im going to attain a milesone in running, endless motivations & reasons. friends, family, bragging rights, the GLORY of it all. i dint care at all, i just sprinted off. it seemed like the past 48km never happened, i sprinted off, i could feel the wind, but this wind was different. it seemed so much faster, it wouldnt cut against my face as i run, but it soothed me & pushed me on. the runner’s wind

heading out from the trails, barely 100m back. taking the bend, i could see the ending point, over the mic i could hear Alan’s voice “Here comes Baldwin! Our 3rd Finisher, of the 100km Duo Race! Cheer Him on!”

Running across The North Face finishing tape, not everyone could have the chance to do so. only the TOP 3 have this privellage. i know its madness, it feels like a dream, i still dont really believe it now. HELL YEAH I’M 3RD POSITION IN 100KM DUO! seeing Brian at the finishing line, i dint care, i was so elated. hugged him really tight. the joy, the elation, its just infectious! i never felt so high before.

cooling down & drinking up, Lucas came in! 5th, look at the talent there. without training for almost 2months. still 5th. how much faster could he have gone! we were both so happy when he came in, celebratory hug. YES! WE HAVE DONE IT. ANOTHER RACE TOGETHER! THIS TIME, ITS JUST AWESOME

coming with a hope to finish the race well & strong, little did we expect this

TEAM RUNFANATICS
2ND PLACED IN 100KM DUO OPEN CATEGORY

TRF, Sham this one is for ALL OF YOU GUYS.
We have made it.
i am fucking proud of US. because without you guys, without you Lucas, there would be no Baldwin Choy on that 3rd place, no 2nd place Team Finish.

to Dad, Kar Wee, Chee How, Jo
you guys made my day really. coming down at such short notice, sacrificing your project to come see me. this is the proudest moment in my 21 years so far. thanks a million for being part of it.

to all who wished me good luck,
i really appreciate everything you’ve said(: every word meant a lot. i kept each message, read them over. seriously THANK YOU(:

to you,
i really did imagine you at the finishing line. waiting for me.

Nike Women's Marathon: The Days Before

**Many pictures in this post are not mine, but borrowed from Danielle.**

Friday

Friday, October 16, two days before the Nike Women’s Marathon in San Francisco, felt like a never-ending day.  I didn’t have to be to work until 8:00 AM because it was a teacher work day, so I used the opportunity to take my car, a Honda CR-V that just turned 100,000 miles (see this post), to the shop for a little TLC.  Okay, it was more than a little, it was $1300 worth, but hopefully for some items that will never need to be replaced again.  By the time I finished work and picked up my car, it was much later than I anticipated and I spent the hour before leaving for the airport running between packing in the bedroom and cooking and eating pasta in the kitchen.

My flights from Palm Beach to San Francisco via Dallas were, fortunately, uneventful and I arrived in San Francisco around 11:00 PM.  Keeping in mind the 3 hour time difference, it felt more like 2:00 AM, but I tried with all my might to not sleep on the plane so that I could fall asleep quickly when I arrived.  I got a Super Shuttle into the city from the airport, but being the third person on the shuttle, we circled the airport until the van was full, and then I was the 3rd to last person dropped off in the city.  It was after 12:30 AM before I entered the elevator of the Hilton San Francisco Financial District, located at the edge of China Town, to reach my room on the 20th floor.

Hilton San Francisco Financial District

When I entered the room, I was welcomed with the most amazing view.  The following picture isn’t it, but it’s kind of close.  This is actually Danielle’s photo from the evening after the race, so it was actually much darker when I arrived in the room.

View from our hotel room at dusk

I couldn’t believe our amazing view!  I had the room all to myslef the first night, since my friend Andrea wasn’t able to join us in the race and we were suppose to be sharing.  It was so nice and relaxing to have a room to myself! I was in desperate need of a shower, and afterwords, as I laid in bed and looked at the clock, I realized I had been up for over 22 hours.  The day was finally over.

Saturday

In the morning, I awoke to this view.  Did I mention how amazing the view was?

Saturday morning view from the hotel room

This is the fourth time in my life I’ve been to San Francisco, and never had I  had  view like this.

Looking to the left – AMAZING VIEW!

I awoke surprising early for getting to bed so late, so I played on my primitive phone until Danielle text me to see if I was up.  I  then went over to her room, 2 doors down, to say good morning and meet her friends Kristin, Rachel and Hilary while chomping on Swedish Fish that I had picked up at the airport in Dallas.  I had been hungry since arriving the night before, but pushed it off thinking my body was confused between hunger and sleep, which it often is.  Now I knew it was really hunger and I was ready to find some breakfast.

Rachel looked up a couple places nearby that looked like promising breakfast sites while we were getting ready, but as we started looking for them, realized that nothing in the Financial District would be open on Saturday morning.  As we continued walking without a clear plan, I turned to Danielle and said “Should we ask someone?” and before she could barely respond I stopped a lady who advised us to keep walking a few more blocks to the Ferry Building at Pier 1.

Me and Danielle across from the Ferry Building

The Saturday Farmer’s Market at the Ferry Building is awesome!  I have never seen such a large and diverse farmer’s market and it made me want to shout “I love San Francisco!”  We not only found breakfast but also spent some time enjoying the beautiful morning market atmosphere.  I took this photo of Danielle snapping a picture for her blog.  I love how, if you keep looking, the market seems to go on forever.  I recommend checking out this post to see more of Danielle’s colorful market photos.

Danielle taking pictures for her blog at the Ferry Building Farmer's Market

I had no clear agenda for the day, besides making sure I went to the race expo to pick up my packet.  Although I was excited to get to the expo, Suzanne (my high school best friend who lives in SF) wasn’t going until the afternoon so I decided to continue hanging out with Danielle, Kristin, Rachel and Hilary.  Their plan for the day, after breakfast and the market, took us to Coit Tower via a cab.  No need to kill our legs and feet the day before a marathon!

The view from the base of coit tower

Once at the base, we took a vote to see if we wanted to pay the $5 to ride the elevator to the top.  There were 4 “I don’t care” votes and 1 “I want to” vote, so up in the old elevator we went.  Since I’ve always been too cheap, and I learned that from my family, I’ve never been all the way to the top.  So, even though I was an “I don’t care” vote, secretly I was happy at the voting results.  Is the extra view worth $5?  Absolutely Not! But now I can say I’ve been there.

My first trip to Coit Tower in 1989 (I'm on the left with my dad center and sister Gretchen right)

20 years later, 2009, finally made it to the top

After Coit Tower, we walked down Lombard Street towards the “crookedest street” but had to take a detour to go to Trader Joe’s (the one in North Beach).  Danielle was super excited for this stop since she’s read all sorts of good things, but since we don’t have TJ’s in Florida had never been to one.

Kristin eyeing some TJ's Pumpkin Pancake and Waffle Mix

We picked up a few items we would need for our pre-race breakfast the following morning, such as bananas, bagels and peanut butter, along with some other items that just looked yummy, like the Pumpkin Pancake and Waffle Mix.  In our new grocery bags, we were off to conquer Lombard Street.

The view from the top of Lombard Street, looking back at Coit Tower where we started walking from

Once at the top, Danielle snapped this picture above.  It looks like Coit Tower, where we started walking from, is so far away, but it’s actually only about 8 blocks!  It’s the down and then back up part that makes it seem tough.  What a gorgeous day we had too – check out that blue sky!  I don’t think that happens everyday in SF!

From the top of Lombard Street, we caught a cable car to take us back to Union Square, where the race expo was being held.  I reached back and took Danielle’s camera from her so I could snap this photo of her riding the Cable Car.

Danielle Riding the Cable Car

And then turned around and got this one of Kristin and Rachel.

Kristin and Rachel holding on the Cable Car

Back to Union Square, we went into the Expo tent to pick up my packet.  I called Suzanne around this time too, to see if she was close by to meet up.  She was looking for a parking space, so the rest of decided to kill some time visiting the restrooms in a neighboring department store.

Danielle warned me that it wasn’t a typical expo and I might be disappointed.  The expo was a tent set up in the park with little ventilation, it was small, uncomfortably crowded (although they said it was better on Thursday and Friday) and had very few vendors.  I’m glad she warned me.  Despite being busy, we didn’t have to wait long in any lines and it was easy to meet up with Suzanne and her college friend Holly who she had picked up at the airport from NYC earlier.

After we had our race packets and free sample Luna bars, we went across the street to NikeTown where they have every racers name on the windows.

Suzanne outside Nike Town with the racer's names on the windows

It took me a little while since I started on the very right window and I was all the way on the left.  I was so excited when I found it that I yelled out loud “There I am!”

Poor photo set-up - casting a funny shadow over my name

There I Am!

After pursuing through the overcrowded, overpriced and abundantly small apparel at NikeTown (again, I here it was better on Thursday and Friday) I decided to not buy anything and hold out for hopefully liking the finisher’s T-shirt.

It was getter towards mid-afternoon and Suzanne and Holly decided to make their way to the grocery store for tonight’s dinner and head back to her apartment.

As Danielle and I were making our way to meet up with the others (we had split up at the Expo) I mentioned that I wasn’t feeling the best and Danielle pointed out that we hadn’t eaten lunch!  Oh yeah, somehow in the excitement of the day we hadn’t done that yet.  We stopped into Blondie’s Pizza for a slice and then made our way back to the hotel.  Somehow, for thinking we were going to have a relaxing day, we only had an hour to freshen up and relax before going to Suzanne’s for our pre-race dinner.

It was so nice of Suzanne to offer to make us dinner!  Pre-race pasta dinner in a restaurant can get  greasy!  She made Caesar salad, noodles with 2 types of sauce and bread with a choice of plain or buttery garlic.  It was perfect.  It was topped off by her offer to drive us back to our hotel instead of taking a cab.  She’s the Best!

Holly showed us the sign she made for Suzanne at dinner

Before we left we snapped this picture of our whole team together (minus Andrea, of course).

The Whole Team: me, Rachel, Hilary, Kristin, Danielle and Suzanne (minus Andrea)

Back at the hotel, Danielle, who had moved into my room to take Andrea’s spare bed and give the other room a little more space, and I started getting “race ready.”  I told her I have an issue with pinning on my bib and I will do it over and over again until it’s just perfect.  I realize that any other person will pin on their bib in less than a minute and it will look exactly like mine.  It did take me a very long time, but she was working on her camel back set-up the entire time so I say we’re even.  Eventually we turned out the light in hopes to get a decent sleep before the early morning.

Pinning on my bib for the ???th time

Saturday, October 24, 2009

That's better!

4 mile run Wednesday night and no problems.  Means that I can mark the last run as a ‘one off’.  Phew!

As the weather is getting colder, I think that my warm up sessions will have to get longer.  Can’t really risk having too many set backs at this stage.

It also seems to get dark very quickly!  Part of my usual run now ends up on an unlit stretch of grass.  No idea what I might be stepping in or if I am about to land in a pothole.  I am going to have to devise a new route.

I dusted off the treadmill last night.  Managed a bit of a run on it but the belt needs to be tightened some more as it started slipping when I got towards my usual pace.  Hopefully I can get it sorted and I will then have an option for when the weather gets to wet and cold.

Friday, October 23, 2009

Why the Marathon?

I realize I’m not one to say given my lack of experience, but I think there are two related reasons for doing a marathon.

In my recent, cribbed “marathon perspective” post, Ewen replied:

    Having a big goal on the horizon is one thing I miss about not being a marathoner. Aiming for a 5 or 10k doesn’t quite do it — if you ’stuff up’ you can re-group and run another race in a couple of weeks.

A while back, in a post entitled “Going All In,” I said,

    Putting these two things together, it dawned on me that the point of this whole racing business is to go All In. We put everything on the line, everything that we’ve trained for and all the effort that has been put into that training for the shot of winning the brass ring of reaching the goal. And that can be really scary.

    As I’ve made clear, my elitist view is that the goal of “finishing” is not what we’re talking about. It’s that perhaps artificial running/racing dichotomy. One of the revelations of this blogging business is seeing so many others with this same mind-set. That pretty well applies to all the bloggers I list.

And the risk is clear from what happened to Julie, who I mentioned, at Newport. Something happened, it wasn’t good, she DNFed. But damn if she didn’t dust herself off and invest in another large stack of chips, doing miles and miles at varying pace, and is shortly to sit down at the table and say, “Deal ‘em.” And she’ll be going “All In” again in December at Cal. International. She’s like one of those guys in old movies, wildcatters perhaps (like in 1940’s “Boon Town” with Gable, Tracy, Colbert (not Steven), and Lamarr (not Hedley)), who are forever losing and remaking their fortunes.

Pulaski Bridge: Let's hope they get the memo that there's a race coming through

That’s true of many other bloggers I’ve met virtually, i.e., via their blogs. Everyone tapering down for the Big Race. (As for me, I’m starting New York; the issue is the last bridge I will cross. Pulaski (the half)? 59th (16+)? It will not be the Willis Avenue.)

This all-or-nothing aspect is part of the race’s attractions. It provides a focus for six-months’ work. As Ewen notes, you can have a shorter race, I’d say even a half-marathon, as your “focus” race, but it’s not the same. You miss the talk of maxing out on mileage, every muscle-fiber being tired, tapering. The pageantry of the big-city race. At this level of commitment, we’re not in it for the pat on the back from outsiders, much as we relish it.

In the end more than anything you miss the sense you get from the majesty of it. Indeed, in my workouts today their impact, their helping me build for NY 2010 is itself lurking, however distantly.

A second thing about the marathon. It differs in kind not just degree from other distances. It’s special because you must train to meet that demon that lurks somewhere out past mile 20, waiting as you approach the Madison Avenue Bridge. I’m sure Kipling would have included a line or two on the subject had he done one.

Now does this mean marathons are the alpha and omega of racing? Nah. I like the idea of working half, maybe more, in-the-moment and the rest in building an account for the next marathon. Spring, not for marathoning but for enjoying shorter stuff. Training for shorter stuff. The opposite of a judicious application of effort. The hated being weighed down by legs made heavy and lungs made painful by a different sort of demon, one that makes every stride difficult because I’m pushing as hard as I can and not because, as in the later stages of a marathon, I’m pushing simply to keep moving (an endeavor about which, as my marathon photos reveal, I have briefly failed).

Thursday, October 22, 2009

The Tides of Running....

This morning as i stepped onto the boardwalk to begin my run, a girl whooshed past me.

She’s someone I run “with” quite frequently by virtue of the fact that we run at about the same time every day. Pretty much every time i see her she is doing something different, varying from this very fast run to a fluid, energetic arm-swinging walk.

As my feet fell, one in front of the other, at my usual geriatric pace, I wondered, “Should I try mixing it up like that?”

Back in New Mexico I had a treadmill.

I did vary my routine on the treadmill, but when the scenery never changes you do whatever it takes to make it fresh.

Don’t get me wrong….I loved my treadmill passionately and worried obsessively about life without it here in NZ (even given one of the reasons I wanted to live here was to run on the beach).

So, in New Mexico my routine did look more like Boardwalk Girl’s.

Somedays I would run at my typical almost-too-slow-to-call-it-running pace. Other days I would follow my son, Connor’s lead and test how fast I could get the machine to run without pitching me off. Sometimes I would walk/run hills. Other times I would crawl out of bed and take a leisurely stroll.

Here I pretty much follow the same path every morning.

Run to the end of the boardwalk, continue on past “Cave Rock” on the sand to “Shag Rock” where the beach runs out….and then backtrack.

Today the tide was in and I was mostly slogging through the dry sand.

With breath heaving in and out of my lungs, the thought struck.

I don’t have to do a thing to “mix up” my routine.

Mother Nature does it for me.

Every day I run as close to the water as I can get without soaking my shoes…(sometimes not so successfully).

Naturally, the tide determines my pace, exact running course and running surface.

Today, it was a mixture of soft beach sand and boardwalk concrete.

On my favorite days when the tide is out it’s hard-packed sand all the way.

Every day there are obstacles. From driftwood and other weird things that wash up on the beach (which could be another story entirely). To pools, puddles and rivers of water. To rocks of varying size and shape. I can go around them, jump over them or zig zag between them.


Not such an interesting revelation that

…… once again Mother Nature tops even the most advanced technology.

But….lucky for me

….I found another reason to LOVE living by the beach!

Anxiety Attacks...

…are not for the faint of heart. Fortunately, I am not faint of heart because I have been having anxiety attacks ALL DAY!! This is terrible. I haven’t had anxiety attacks like this in…I can’t even remember when. My heart feels like it is racing…I can’t seem to catch my breath…this is an awful feeling.

But I’m trying to control them. Slow down my breathing, force myself to relax…but didn’t help much for most of the day. I did go walking at lunch hoping that would help. At first, I wasn’t sure it was going to do any good. But after about 10 minutes of walking I begin to calm down and the anxiety eased up. Of course, by the end of the work day I was right back where I was…feeling like I couldn’t breathe.

But I was determined to go run after work today. Walking at lunch is the first “workout” I’ve had all week. I’ve been totally bummed out and exhausted (this is more emotional than physical…but has the same effect.) Yesterday, I did get up to go run in the AM (how shocking is that?!?) but it was so cold…even after I got started I couldn’t get warm. At a quarter mile, my teeth were chattering so hard I thought they were going to fall out of my mouth…so I called it. Figured I could go after work when it warmed up…but by the time 5:00 rolled around I was so tired I wasn’t sure I could even drive home. Made it home but not much further. Didn’t even get out the laptop last night.

Although I did work on the exercises in both of my books…Emotional Blackmail and Feel the Fear…and Do It Anyway by Susan Jeffers, PhD. I had both books out and was making notes from one in the margins of the other because there is so much overlap. I mean a big part of what feeds emotional blackmail for the blackmailer and the target is FEAR. Remember, what the ‘F’ stands for in the FOG of confusion that emotional blackmail creates…FEAR.  So, it makes sense to work on them together.  I’m up to my next exercise in Emotional Blackmail.  I’m supposed to have a dialogue with my discomfort.  I’m hoping to get into that tonight so I’ll let you know how it goes.  Should be interesting.  And I also got a third book today…”Relationship Breakthrough” by Cloe Madanes.

I stumbled across this book because of a tweet from Tony Robbins.  I ordered it but thought I was going to save this one until I finished the first two but after reading the first two pages of the Introduction by Tony Robbins…it is going to work well with what I’m already working on.  So, I’m going to throw it into the mix now.  I mean seriously I think these people are in my head.  Check this out: “Why is that so many of us want to serve, to love, to help somebody, we want a relationship, but every day we do something that keeps us from moving forward or something that actually moves us in the opposite direction?” OMG, that is EXACTLY what I have been doing…

And then that was quickly followed by: “To feel like we are worthless is to feel like we are dead psychologically, emotionally and spiritually.”  That is EXACTLY how I felt…worthless…which lead to feeling dead psychologically, emotionally and spiritually.  It also talks about living in fear…and that’s just the first two pages of the introduction.  

Of course, the fact that I feel like these people are in my head means two things.  First, it means that I’m on the right track to modifying my behavior and changing my unhealthy patterns into healthy patterns…and it means that I’m not alone.  I mean let’s face it these authors aren’t writing these books to sell just one to me.  They could just send me an e-mail…be faster and cheaper… In fact, the book about fear by Dr. Jeffers is in its 20th edition and has sold millions of copies. 

It is very comforting to know that I’m not the only one struggling with these issues…I’m not the only one trying to grow, change and improve.  I still wish I had done this six months ago…of course the Relationship book was only recently released…and I’m sure there is a reason for the timing of all this.  And let’s face it, six months ago I didn’t recognize that I needed to do this.  I honestly did not realize how much fear was controlling my life and my decisions until I started trying to sort through the pieces after I effectively blew my life to Hell in mid-July.

It was only as I started sorting through the mess I made that I realized how confused…and scared I was.  And then I realized how much control I had given that fear.  Seems ridiculous…now.  But at the time that fear was all-consuming.  And still have moments where I feel powerless to the fear…hence the anxiety attacks today.  Of course, I could probably relieve the anxiety by doing one simple thing…clicking send on an e-mail.  It’s been written for two days…I just haven’t worked up the nerve to click send.  Seems simple…one mouse click but I haven’t worked up the courage…yet. I will. I’ve been repeating my power phrase “I Can Handle It” and the five truths about fear (from my Fear book):

1. The fear will never go away as long as I continue to grow.
2. The only way to get rid of the fear of doing something is to go out and do it.
3. The only way to feel better about myself is to go out…and do it.
4. Not only am I going to experience fear whenever I’m on unfamiliar territory, so is everyone else.
5. Pushing through fear is less frightening than living with the underlying fear that comes from a feeling of helplessness.

And if you think about it these are all very true.  So, I’m working on repeating these every time I feel the fear or anxiety (which is of course caused by fear) and make sure that I remember truth #2…The only way to get rid of the fear of doing something is to go out and do it. So, guess I need to work on clicking that little button…LOL!

Of course, running in the middle of an anxiety attack is interesting…but try throwing in speed work during one.  I was determined to not miss my scheduled speed work training today.  Of course, if you start out with shortness of breath and you’re doing cardio…well, it gets interesting.  I did my usual 5-minute warm-up…run 5 minutes and then jacked up the speed for 3 minutes.  But at the end of the 3 minutes I had to slow down to a walk.  I had a serious stitch in my side which I’ve read is caused by lack of oxygen…imagine that…  So, on the next speed section I backed off a little bit…and then walked one minute, run one minute of my two-minute recovery.  This seemed to work.  At the end…45 minutes with cool down I had completed 3.5 miles.  Not too shabby for someone in the middle of an anxiety attack…not too shabby at all.

Tonight, I took an herbal anxiety remedy I bought back in June.  I didn’t really notice that it helped then…but better than Xanax or some other prescription drug.  And this is just temporary…so drugs aren’t really necessary.  Tomorrow is cross-training day and I’m planning to go swim in the morning and then grab the 5:45 pm spin class at my gym.  I’ve been wanting to try it but just haven’t…maybe I need to look at truth #4: Not only am I going to experience fear whenever I’m on unfamiliar territory, so is everyone else.  Can be intimidating to do something for the first time…but everybody experiences that same feeling.  And not going to get past it until I…DO IT!!  Besides spinning is supposed to be great for forming those dents I want…so Let’s Get It On!!

But enough about my fears, anxieties…and continuing to work on myself.  Maybe it seems foolish to spend so much time reading self-help books…working on changing my behavior…modifying past patterns of failure but I really want to make things better for my future.  This is the only way I know to do that…read, learn, study…dig deep down inside and look at myself.  It’s messy sometimes…and sometimes I don’t like the answers but finding the answers means I can change them in the future…and not make the same mistakes again.

In other news, my friend ‘D’ called today to wish me an early Happy Birthday.  And we chatted for a few minutes and started talking about his new band – Dirt Weed.  He asked me to write a song for his band.  At first, I thought this would be a challenge and may take weeks.  But I did it tonight…started it in my head on the way home.  After dinner I sat down and typed it up.  I’ll read over it tomorrow…and send it off.  So, when Dirt Weed’s first album goes platinum and their first release “What Are We Fighting For?” is #1 – remember you read about it here first…  Guess I can add songwriter to my list of accomplishments.  Well, guess I’d better wait on the verdict from the band – they may send me back to the drawing board but frankly I thought it was pretty good.  But what do I know?  I’ve never written a song before…LOL!

There are other things to share but I’m sure you’re almost in acoma now as it is… How sad for my Roadies is it when I miss a day?  I know you miss my entertaining and amusing posts but I do always try to make-up the next day…by writing twice as much…LOL!!  So, I will say goodbye for now.  Tomorrow I will tell you about the AWESOME picture of me at the finish line on Saturday that Tink19 brought me today.  In fact, if I can get it electronically I’ll upload that.  And I’ll tell you about the FABULOUS birthday gift I got today in the mail. I love it when my birthday celebrating lasts for several days… Until next time, hope you are facing your fears (they’re not as scary as they appear) and CELEBRATE you!

Tuesday, October 20, 2009

Coming Friday- The Nike Plus Human Race: Benefits USC Coach Pete Carroll's A Better LA

  A chance to run a 5k or 10k at the LA Coliseum at midnight…  A chance to help USC football coach Pete Carroll’s A Better LA fight gang violence in the great communities of Los Angeles…   This Friday night, Los Angeles joins New York City and The Ohio State University in a race that benefits charity.  It starts at 12:01am at the Coliseum and ends in the Ultimate Nike Tailgate, preceeding the USC/Oregon State game.  Runners can enjoy barbeque and bands will be there to perform.    Race registration costs $25. This provides you entry to the race, entry to the Ultimate Nike Tailgate Party prior to the football game, a live concert experience and your race tee shirt.  $5 of every registration goes to A Better LA.  Sign up for the race here.

Baby it's cold outside.

I just finished another layout…here is the 1st part of 3 pages.  It’s from my marathon I did a few years back.  I will post the other two pages in a jiff.

The Journaling:  It will be two years ago this November that I ran this race.  Most of the details have since slipped by me but I do have a few vivid memories that surface to the top of my head of that weekend.  I remember being all alone the night before at the hotel.  Don ditched me for dinner to go eat with his new girlfriend Laurel.  I remember calling mom from the parking lot of Dicks Sporting Goods in Raleigh crying b/c I was all alone. 
I remember small details from the day of the race.  Don grabbed my hand to pray before we took off.  I was scared to death & was hoping my IT band was going to be o.k.  I started feeling pain at mile 2 and was thinking about dropping out.  I kept running & slowly forgot about the pain.  I started feeling pretty strong and Don & I were stride for stride.  I remember feeling great at mile 13.  We saw mom & dad & stopped for a few seconds to get a picture in.  Don & I were well under 2 hours and we were thinking we might could finish in 3 hours and 30 minutes.  At mile 17 we both hit what they call ”the wall.”  We started to stop every few feet to stretch together.  After a few miles I remember Don stopped again b/c he was having trouble.  My IT band was killing me and I was afraid if I stopped again I wouldn’t be able to start back up.  I kept on and received encouragement from other runners.  I remember at mile 21 a lady was passing out chocolate chip brownies.  I grabbed one and devoured it.  It was the best thing I had ever put in my mouth.  I can still recall how it tasted.  Candice was waiting for me at mile #23 and when I saw her I started crying.  She ran the rest of the way with me.  I remember telling her that I could not feel my legs.  And, I remember asking her at one point if we were still running or if we were walking – I couldn’t tell.  Candice talked me through the end and I crosed that finish line!!  When I saw my dad afterwards he told me that he didn’t think I was going to finish.  Don came in minutes later.  I remember going back to the hotel room to take an ice bath. While I was sitting in that freezing cold ice, my friend Sarah called me to see how I did.  She was my only friend to call that day.  It meant the world to me & I will never forget it…one simple phone call.  After we checked out, mom drove me back home.  We stopped at Bo Jangles & I ordered a chicken supremes combo & a sweet tea.  I ate the whole thing.  I can still remember how good that biscuit tasted. 

Sunday, October 18, 2009

In stitches

Something about the fall/winter just makes me not want to workout; even though I excercise indoors most of the time, some days I wake up and just the idea of walking from my dorm to the gym at 8 a.m. in the cold just makes me want to say, “Forget it.” Today was especially difficult, but I made to the gym only to start running and develop a massive stitch in my side. I think it lasted for at least half of my hour-long workout, which is too bad because I was doing intervals today and as a general rule I find this type of session to be really enjoyable (For those of you who find running/walking on a treadmill really tedious, I highly recommend trying intervals; they essentially require you to break your workout down into segments, and doing so really makes your workout go by more quickly.) That, and I just had no oomph today, probably because I didn’t eat very much yesterday; Even though I’m still counting calories, I’m at least trying to practice eating intuitively. For example, usually I would just eat whatever amount of calories I had allotted for each meal, but now I’m gauging my hunger whenever I sit down to eat and adjusting each meal accordingly. Yesterday, this meant that I ate 1,490 calories when I could have had 1,600. Regardless, I wasn’t able to run as hard as I did during my last interval session, which is kind of disappointing, but at least I got the job done. I think tomorrow I’ll take a nice walk.

The weather here today is hell of terrible, and I really just feel like putting on my pajamas and lounging around. But, there is work to be done and the library calls. Away!

Miami Marathon Training - Day 9 of training - 105 more to go

Today was rough! I had 19km (12miles) on the program. In order to avoid the excruciating heat I woke up at 7 o’clock (4 hours of sleep). I felt really good for the first 12km (7.5miles) or so. But then it started getting really hot i felt really dehydrated! It got so bad, that after 9 miles I started to see black spots and felt really dizzy. I interupted my run to drink almost 2 liters (half a gallon) of water straight before finishing the rest of the run on a treadmill. I have to start bringing a water bottle with me.

Anyway, today was good! After the run I took a bath in Epsom salt to get all the gunk out o my legs and to treat my blisters.

Next week is recovery week!

Saturday, October 17, 2009

Midway through my time off running

It is hard to believe that I haven’t run for 3 weeks now.  I originally was thinking of taking just 2 weeks off to recover from my various injuries, but after seeing my doctor I have decided to take a bit more time.  My leg is healing nicely; I even tested it playing a couple of sports with no pain at all.  I may even take my bike for a quick pedal if the weather holds up this weekend, but I will stay off the roads for a bit longer.  It has been tough as there is something in the fall air that makes me want to lace up the shoes and hit the trails.

Enjoy the fresh fall air.

Friday, October 16, 2009

...NST dilemma solved...

Here is a different twist on my NST predicament I have mentioned in my earlier post. After what seem like eons, finally, I was able to figure out how to upload the data from my phone to its web service. I was like a child, being handed a new toy, while I go over the graphs and other information on the monitor . There was even a map of my route where I did my “workout”. Now, if that is not something.

I was doing some loops on the track

I can’t wait to use it again in my next run.

Thursday, October 15, 2009

Tricky kilometer pacing leads to big PR?

So being the nerdy pace-obsessed runner that I am, I prepared for Royal Victoria Half Marathon by making an Excel spreadsheet.  TaDa!

Total Time Km Pace Mile Pace 1:58:00 0:05:37 0:09:00 1:59:00 0:05:40 0:09:05 2:00:00 0:05:43 0:09:10 2:01:00 0:05:46 0:09:14 2:02:00 0:05:49 0:09:19 2:03:00 0:05:51 0:09:23 2:04:00 0:05:54 0:09:28 2:05:00 0:05:57 0:09:33 2:06:00 0:06:00 0:09:37 2:07:00 0:06:03 0:09:42 2:08:00 0:06:06 0:09:46 2:09:00 0:06:09 0:09:51 2:10:00 0:06:11 0:09:55 2:11:00 0:06:14 0:10:00

If you say that you aren’t impressed, you must be lying.  This chart is darn interesting.  So you see, since Canada uses km, I had to run in kilometer pacing!  The goal was: at least as good as SJJ Half, which was about a 2:06 and a 9:37 pace.  Because I went into RVM slightly injured, sick, and tired, I was thinking that I at least had to stay under a 10:00 min/mile pace if worst came to worst.  My secret goal though was to be sub-2:00, but after SJJ, I didn’t think it would be possible.  But nevertheless, I wrote the 1:58 and 2:00 total time paces on my forearm to help remember my goal paces.

So here are what my km paces ended up being:

Kilometer Time Comments 1 0:05:51 2 0:05:50 3 0:05:38 4 0:05:19 5 0:05:29 5k split: 28:09 6 0:05:38 7 0:05:31 8 0:05:19 9 Missed it! Ah! 10 0:10:49 10k split: 55:27, 5k split: 27:18 11 0:05:31 12 0:05:30 13 Missed another one. NO! 14 0:10:53 15 0:05:15 5k split: 27:09 16 0:05:19 17 0:05:25 18 0:05:38 19 0:05:15 20 0:05:33 10k split: 54:21, 5k split: 27:12 21 0:05:18 21.1 0:00:21 TOTAL TIME 1:55:25 SUB-2:00! 8:48 mile pace!

A few things of note.  My first 5k split was the worst, because my first mile was the slowest.  I started slow and still thought it was too fast, and then I thought my first 5k was too fast, but I guess it worked out in the end…  My other 5k splits (at 10, 15, and 20) were within 9 seconds of each other.  Pacemaster.  Just kidding.  But also, please note that my 20k split for the 10k was over a minute faster than my first 10k split.  I enjoy negative splits.  They make me feel as if I did something right.

Ok, so SJJ was about a 9:37-9:38 pace, and RVM was a 8:48 pace, with over a 10 minute PR.  I know I’m still no super runner (like Dathan Ritzenhein who ran a 1:00:00 for a bronze at the World Half Champs on the same day in the UK… dang, if only he had leaned at the line, he would have gone sub-1:00) and never will be winning age division awards event, but I’m still on a bit of a happy high from the big PR.  The hard work paid off, and I wasn’t going to let all the training go to waste, because I felt like just getting by.  I didn’t think it would be possible for me to run that pace and time, since one mile at that pace has become a slow, long-distance runner challenge for me.  I feel truly blessed and fortunate, and I’m so grateful for that race.  Maybe I might be a little bit of a runner after all?  Or maybe I’m just ready to continue on running and to finally find joy in running.

SI does NOT always mean Sports Illustrated

Wiki says of running:

Running is a means for an animal to move on foot. It is defined in sporting terms as a gait in which at some point all feet are off the ground at the same time. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity rides along fairly smoothly on top of the legs. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.

Today, running sucked.  And it sucked haaaaaaaaaaaaaaarrrd-uh.  I don’t know what the hell happened but my legs  were not at all interested in forward momentum.  That part above where it talks about all feet being off the ground?  Yea, wasn’t happening.  I was in crazy pain.  Some kind of weird pain that started in my low back and flew down my left leg all the way to my toes.  It finally subsided about 30 min after I finished.  I really didn’t get to run THAT much.  Maybe 15 min.  I walked for a little bit and thought I’d try it again.  It didn’t work.  Soooooo…. yea, horrible day for running.

I love VFF's like other women love pretty shoes and high heels. Can't have just one pair...

One of my co-workers, we’ll call him The Bearded Man, worked on my legs today.  And says he will be working on them again tomorrow.  Score!  Hopefully that will help and I’ll be back in action and feeling good Friday.  The Bearded Man used the words SI joint, restricted, piriformis, glutes.  Ugh.  I just want it fixed.

Despite getting some massage,  which is always superfantastic,  the highlight of my day was seeing, holding and snuggling the cutest baby girl!  My friends stopped by the studio with their gorgeous, awesome, magical 3 month old baby girl.  She was slightly fussy from being out and about all day and already cutting teeth (super advanced, she is!), but that’s okay.  She’s so beautiful!  :)  Oh, and suuuuuure, it was nice to see her parents, too.  ;)

Tuesday, October 13, 2009

...thank Nokia for NST...

My constant prowl on the worldwide web has not been for naught. ( And I don’t subscribe to others’ opinion that the internet is a source of bad influence to those people who “willingly” wants to be influenced. Okay, enough said.)

Anyway, I found this blog Run Parkie Run ( and we even have the same WordPress theme, talk about coincidence ) So, while I was checking out his blog, I stumble on a post about Nokia Sports Tracker. An application useful to compatible Nokia phones. As it turn out, my phone is compatible and I never realize that I already had the NST installed in it. ( I admit it I’m no techie ) The NST allows you to track your workout ( in my case, running ) with all the graphic illustration of your pace, speed, distance, laps…terms significant to a runner who wants to monitor his progress during a workout. I emailed Parkie and presented him some queries on fully making use of this application. He replied promptly and even included an NST user’s guide. Cool.

Days after I got Parkie’s email and pored over the NST user’s guide, I was itching to try it out. My last 5K run was during the Think Pink October Run and after that, I haven’t been running lately except for the ones I did in Abellana, which I would not really call a run, per se.

Last Saturday, after we came from the running clinic, Joy and I, proceed to Ayala on foot since it’s just walking distance from Parklane. I grab the chance to try the NST. It took me a long time to lock  on a GPS signal before we got inside the mall. It was unsuccessful.

This morning when I went to Abellana, I brought along my phone, with the intent of using the NST. While we were walking toward the track, I started the application to give it time to lock in a signal. To no avail. About ten minutes later, we got there then proceed to our usual spot where we place our water bottles and other stuff. I was still fidgeting with my phone, getting impatient when I looked at the indicator which says that it’s still looking for a GPS signal. I started running, somewhat annoyed at my phone. After a couple of laps, I stopped for water. I checked again my phone, still no signal. A few minutes later, I finally locked in. I was not able to fully used it because I was already tired but I was too delighted to make a fuss about it ( I tell myself I have plenty of opportunity to use it ). I was amazed with all the graphs and stuff shown on the screen. Now, I have an alternative for the much sought after sports watch.

I tried using  it again while we were walking toward home. I was beside myself with excitement. I can’t wait to upload the data on the web. Unfortunately, after I go through the motions of doing so, I was not able to upload this morning’s workout. My excitement was turn into utter annoyance.

As of writing this post, I’m still trying to upload it. I don’t know what I’m doing wrong.

Who Has God Called You To Be?

Have You Heard Your Call From God And answered or are you running? Thats the question alot of us need to ask ourselves and most definitely seek God’s wisdom for the answer. First of all God has called you to him- to get to know him, love him and glorify him. But ask your self has he called you to fulfill a specific duty within in the church. It could be a Youth Ministry, Women or Mens Ministry to teach the word. A choir director, A preacher and Evangelist, a Missionary etc. Whatever he has spoke to you and told you to do, do it!! The gifts that God has equipped you with are a Blessing and if not used can be taken away from you with the blink of an eye. Who Has God Called You To Be? If your unsure pray and wait for God to give you an answer as to where he wants you to go. Where he leads Just make sure you follow.  Amen!

Sunday, October 11, 2009

I deserve a little Ice Cream every now and then!

I have actually had an amazing day! It has gone so well, I’m feeling really happy and relaxed at the moment

It started well because I woke up at 7 to my alarm, after a very deep sleep. I was super happy because I haven’t slept well in days.
I was completely out to it last night. I was no use to anyone by 12.30 am. I had a friend over last night and they left then, and as soon as they were gone, I was out to it.

I woke up really well rested and refreshed It was a nice feeling for a change.

It’s been such a beautiful day today! Gosh, there hasn’t been a single cloud in the sky, it’s such an amazing contrast to the last 3 weeks.

For breakfast I had the same as yesterday which I didn’t write– Porridge topped with a handful of granola, honey, ground cinnamon and chopped banana. YUMMY!!!

I had a 4 pieces of 85% cocoa Organic Dark Chocolate and a glass of Milk as my mid-morning snack before I went to the supermarket to buy frozen mixed berries to make a cranberry juice + mixed berries + banana smoothie. It would have been amazing if it hadn’t of been for the DISGUSTING artificial sweetener It was so sickly sweet, I felt sick. Never ever again am I opting for the low-fat, low-sugar option because it has less kilojoules. I must admit though, It had a tiny 83 Kilojoules per serving, compared to the 510 from regular. But still, I felt gross after.

I had that smoothie with homemade Granola from last night for lunch. It was lovely because I ate it outside in the beautiful sun whilst reading my book; “Short Fat Chick To Marathon Runner” by the NZ celebrity Kerre Woodham. It’s fantastic! It’s a great laugh and really inspirational at the same time

After lunch, I got a text from Dallas asking if I wanted to hang out, so he came round and took us to the heads to catch up with some friends.

Now… this was exciting because today, I DROVE A CAR FOR THE FIRST TIME IN MY ENTIRE LIFE!!!!!

I was so nervous I was shaking!! My heart was pounding and I was terrified of crashing Dallas’s car. But he was a good instructor and I just followed everything he told me to do. After a while I kinda got the hang of it.

I was still shaking by the time we swapped back seats!

He drove us back home and we spent a couple of hours working on his homework haha. I had to go all nazi on him to get him to actually do it
But he did, so that’s really good.

Miles came round at 4.30 pm so he and I could play tennis! I was really looking forward to it because it was perfect weather for it, I hadn’t played tennis since January, he cracks me up and I was looking forward to a catch up.

We ended up playing for 2 and a half hours! It was sweet. Then we watched some hilarious youtube videos and he left. Then I had dinner which was DIVINE.

It was asian salad with lean beef, beetroot, broccoli, potatoes etc. I didn’t have very much, I’d had a handful of corn chips so my stomach was quite full.

After dinner, I treated myself to a small cup of Ice Cream I really enjoyed it. I haven’t had Ice Cream in WEEKS, so it was a lovely little treat. I allowed myself to have some because I’m so disciplined, I really deserved it. And because I have reached my “happy weight”. I weighed myself today for the first time in almost a year, and I was so happy and surprised by the result, I am really content about it

ALSO! Tomorrow, I plan to attack the Rock Pitt steps. Anyone living in whakatane will know what I mean… Call me crazy, but tomorrow for my workout, I’m going to run up and down those dreaded steps for half and hour straight. It. Will. Kill. Me.

I hate stairs... I won’t lie. They are horrible. It hurts, and it’s hard , and it’s painful, but I just have to think about how it will get easier if I do that workout often.

And, I shall have legs like no other, I’ll burn tons of Kilojoules AND increase my fitness Sounds worth it to me!

I had a fantastic workout at the gym yesterday. I woke up at 7 to get ready and went to the 8.30 am Body Pump class after 2 days of well deserved rest. My body was back in action and ready to go! I had stacks of energy and after, worked the treadmill at an average of 8 min/mile pace for 40 minutes, then burned some more fat on the stationary bike. I had a great workout felt goooood.

SCHOOL TOMORROW! argh.

Anyone else dreading this??? I’m so depressed. Words cannot justify how much I HATE school. Truly. The day I graduate will be THE. GREATEST. DAY. OF. MY. LIFE.

Oh well… I’ll just think about my steps workout, hopefully that will help the day pass better since I’ll have something to look forward to.

Have and awesome day guys

Jen - I blame you

Jen, you know I love you, but I blame you for Kink.  I came home from swimming and started to run a bath.  Because, quite frankly I’m a bit chilled after swimming, so a hot bath does the body good.  I get in the bath and that’s when Jimbo and Kink come in.  My bathsuit was on the floor and I look over and notice Kink… huffing my bathingsuit… the crotch of my bathsuit.  I yell her name and she lifts her head up and now she looks like some drunken frat guy wearing women’s underwear on his head.  Jen, the next time you decide to pick a cat out, I’m going to insist on a psych evaluation sheet on the animal.

And now onto the training.  Yesterday I was hurting.  Apparently I keep all my stress and tension in my shoulders.  And when I run that’s when it makes it known that I have some stress.  So I decided to take a day off and recover.  Today was the make up day.  I did around a 4 mile run and a half mile easy swim.  It actually wasn’t bad.  I can’t say that I love running, but it’s tolerable.  Tomorrow is a long run – 7 miles.  I think I may need to get a new pair of running shoes this week.  I have a feeling the miles are my current sneakers are pretty high up there.

Tonight I’m just gonna take it easy.  Hopefully I can finish the sleeve for the French Braid Sweater.  Here’s what I’ve got done so far.  It’s the body to the under arms.  Then I need to do the sleeves and attach them and from there, hopefully it’s just a few short hours of knitting and then I can wear it!

Saturday, October 10, 2009

The Need for Speed


Today I added speed workouts to my half marathon training. I have successfully built my base back up so I feel good about adding speed work in now. I am a huge fan of speed work and feel it was the main factor in reaching my ha;f marathon PR of 1:57:35 in January. Since I was training throughout the holidays, I actually ran fewer miles due to busy schedules, trips and parties. The cold weather and dark morning forced many of my workout to be done on the treadmill.
I hate doing long runs on the treadmill, so I made my treadmill workouts short and fast. This makes my treadmill workouts go by faster and also more efficient so I can spend less time on the belt. Without knowing it, I was doing speed work and preparing myself for a PR. I actually realized the benefit of speed work in the middle of my half when I was able to push hard in the torturous miles 8-12. Speed work prepares your body for being uncomfortable. While a steady, slower pace feels doable, speed work help you mentally prepare and realize that you can run at a faster pace and you will survive!
This morning’s workout was short because I didn’t want to over do it in my first speed session and I also have a long run of 8-9 miles on the calendar for tomorrow. Here was what my 2.5 mile workout looked like:
1 mile warmup @ 9:30 pace
1 minute @ 5k pace – 7:41/mile
1 minute walking
2 minutes @ 10k pace – 8:13/mile
1 minute walking
1 minute @ 5k pace – 7:41/mile
1 minute walking
2 minutes @ 10k pace – 8:13/mile
5 minute cool down
NOTE: Repeat the 5k pace/walking/10k pace/walking intervals 2-5 times. I did two today and will add one each week.
5 minutes on bike at low resistance – I find flushing my legs out on the bike after a fast run or lower body strength routine is the best way to prevent soreness.
10 minutes toning – triceps, biceps, abs
Do you include speed work in your training? If so, what is your favorite speed workout?

Friday, October 9, 2009

New Adventures!

I am obsessed with checking the local site that lists races in my area to find one that fits my schedule & my skill level. I nearly yelped in excitement when I found that there would be a half marathon in my town!

It is called the Oxford Run For Hope Half Marathon & 5k, February 27, 2010.

I will be signing up for sure! I can’t wait for Larry to get home so I can tell him. I’m sure he’s on board!

It’s brand spanking new and is working to raise money for the Camp for Children and Youth with Diabetes and Christians Living with Cancer Family Camp.  I can’t wait for them to update the website so I can learn more about the race and it’s cause.

I just had to post about that once I saw it. I’m entertaining a friend this weekend. I will post more later. Bye!

Thursday, October 8, 2009

Battle of the Bulges: My Weight Loss Program

So, here i am- sedentary, all vessels rigged with caffeine and ruminating about nothing. tough call especially for someone who vowed to pursuing his goals. talk is not cheap, really. i contemplated on deleting all the things i chronicled here in WP as well as from 2-3 other blogsites that i painfully maintain. there is just nothing to write. i am fed on writing about myself. right now, i just want to escape, fly, away, to that limbo that i prayed about last night-” LORD, i know you are always with me. within me. i want to live a life that you want me to live. i want to rise above all my self-doubts, faithlessness, cynicism and all shades of negativism. lead me, LORD. i pray for strength, courage, faith and wisdom. i got nothing else, but you. please save me”. that was it. i want to start anew. to have a renewed heart. maybe i’m burned out from all the work and studying, but hey! i am a machine, a mean one (wahahahaha!0). anyway, i need a refresher. probably another 2-3 km run. sh#$$! flight of ideas… losing grip. yeah! weight loss. at 30, 31 in approximately 26 days(woot woot), i weigh 54-55 kg with a BMI of 22-23. the last weight-check showed an increase of flank/abdominal fat/body fat from last year- 19.3 to 22.8. i am now the epitome of the fat, short, bald grumpy man(i prefer to be called, “kid”). for every endeavor, i believe that there should be a plan of sort. before the plan, a rationale. so, here’s why:

1. strong family history of diabetes mellitus- 2 aunts, 2 uncles, cousins, dogs and tabby cats
2. hypertension and cardiac problems in the family
3. shifting moods and indescribable affect
4. control. need control. M-U-S-T control.
5. aesthetic reasons. yup, i’m mr. vanity today. if i live tomorrow, maybe i won’t, but today, yea, give it to me baby!
6. i need it. my gist clamors for it for no particular reason. so, there goes my short list.
whatever…

next, the PLAN!!!!

Tooth Rattler - or our city streets

After yesterday’s morning rainout, I was happy to be back on the bike this morning for my commute to the fitness center.  It was another of those cool, crisp autumn mornings where it felt good to have booties over my shoes, but my jacket was too warm, and I didn’t think the vest and arm-warmers would have been enough.  So what did I end up doing?  Wearing my jacket and hauling in the vest and arm-warmers for this evening.  Oh..and that’s on top of the blue jacket I keep attached to my pannier all the time in case of rain!  It’s the time of year that I end up hauling a lot of crap back and forth because we’ve got such a wide range of temperatures here in the Ozarks.

It’s kind of odd…as I get ready to head out of the house at 5:45 these mornings, I’m definitely not looking forward to venturing out into the dark.  After I get out and on the road, however, I thoroughly enjoy myself.  The city streets are so quiet and peaceful that time of the morning it seems that I own them.  Really, I rarely get passed by anyone, and the few cars I do see are  around the major streets I have to cross (Sunshine, Chestnut, National, and sometimes St. Louis).  The silence this morning was punctuated by the wail of a fire truck siren as I was riding up St. Louis Street.  It was eerie to be able to follow it’s movements along Chestnut Expressway, then North on Glenstone just by the way it sounded from where I was.

At the fitness center, I did my standard “1/2 hour of power” workout (which has actually grown to about 40 minutes), then pedaled the two long blocks to work.  By lunch time, I was getting itchy feet and decided to go run with the lunchtime crowd today.  I ran with them yesterday since Pam and I got rained out in the morning.  Tomorrow is supposed to be rainy, so it was too much to resist while the sun was shining.  I made a note to myself to be careful of my knees and not over do it like it’s so easy to do when I run.

Here’s also another note to self:    Plan for this in the future!  Running at lunch in the same clothes you’ve gotta ride home in is nasty……..

 One of the issue’s I’ve recently encountered on my homeward commute is the road re-surfacing going on around MSU.  The way Springfield does it is to rip up the old asphalt, use it to recycle for another road surface elsewhere, then repeat the cycle on another street to make asphalt to replace what was originally ripped up.  When I say ripped up, I literally mean it.  It’s nasty to ride on….you’ve heard and experienced the trevails of riding on chip and seal haven’t you?  Well, I would love to have some good old chip and seal instead of what’s there now!  Talk about a tooth rattler!  And very dusty as well….you can’t see it below, but you don’t want to follow a car down this street.

 

Losing my fillings on this one!

On the way home tonight, I met up with Jim and got to ride a few blocks with him.  It’s funny how we both use pretty much the same route home and ride at approximately the same time, but we rarely see each other on the road. 

By the time I got home, the weather change predicted for tomorrow was looking imminent.  It’s sure not sounding like a nice day at all.  Pam and I are already talking about alternate plans for running in the morning.  We’ll see what happens. 

A weather change on the way.....

God bless…

TW

Tuesday, October 6, 2009

Masters In Marathon (M.I.M)

While reading the back issue of the magazine “Running Times” dated November 2003, I came upon an article entitled “A Master’s in Marathoning: Choosing the Education of Running” by Mike Tymn. The article stated that running a marathon race is in itself a post-graduate education degree that has a curriculum and subjects to be attended to. For a student who enrolls in this Graduate Studies on Marathon Running, it would take years before he/she could complete or graduate depending on the goal/objective to be attained—to simply finish or finish within a desired time or improve one’s PR or qualify for the Boston Marathon! The following is some of the excerpts from the said article:

The marathon curriculum begins with courses in anotomy, physiology, and medicine. We learn about cardiovascular endurance, anaerobic threshold, oxygen debt, target heart rate, maximal oxygen uptake, running injuries, pronation, supination, to name just a few. The curriculum continues with courses in Physical Education as we are schooled in the principles of adaptation, overload, progression, specificity of training, recovery and rest. We are exposed to interval training, fartlek, LSD, circuit training, stretching, tapering, pacing, peaking and overtraining. We learn about diet and nutrition, finding out what to eat and what not to eat. We are introduced to carbohydrate loading, electrolyte replacement, and proper hydration.

The marathon curriculum includes lessons in psychology, as we must better understand how to deal with problems in goal setting, self-motivation, mood swings, errors in anticipation, regression under stress, and fear of failure. We learn about such things as mental rehearsal, visualization, and self-reward reinforcement.

There are also lessons in planning, time management, and conflict resolution, especially for the runner who is attempting to balance family and occupational responsibilities with the demands of training.

I see the marathon as a microcosmic lesson in life. We learn to commit ourselves to a goal, to discipline ourselves to the demands of that goal, to develop, adapt and evolve, to pace ourselves for both the short and the long haul, to cruise, to struggle, to overcome, to struggle again, to push on, to slowly “die”, (as oxygen is depleted), then to be “reborn” (as we cross the finish line).

There are so many lessons.

We learn that we can work a lot harder than we had ever realized possible, but we also learn that we can work too hard and set ourselves back.

We learn that we can start too fast and never finish, and we can go out slow and never catch up.

We learn that winning or achieving our goals can be fun and fulfilling, but we also learn that winning can bring unwanted pressures and harmful stresses.

We learn that being a poor loser is better than being a poor winner.

We learn that our fiercest rivals can be our best friends.

We learn that success can instill pride, but it can also bring an abundance of humility.

We learn that we can get slower with age but faster with adaptation and experience.

We learn that there are a lot of contradictions in running, just as there are in life, and the key is a balance mixed with just the right amount of patience, persistence and perseverance.

More than anything, marathon running is a course in philosophy, an attempt to answer the essential questions of life. To what end? At what price? The questions and answers are endless.

Whether you are an elite athlete who makes running as your source of income or a competitor who finds challenge in trying to find your body limits or a runner who wants to engage in an active healthy lifestyle, running in itself is a way of life.

So, if you want to graduate in this course of Masters in Marathon, you have to “pay your dues/fees”, study your lessons, do your assignments/homeworks, and above all, pass your quizzes and comprehensive examinations!

(Source: A Master’s in Marathoning: Choosing the Education of Running by Mike Tymn. Running Times Magazine. November 2003. pp. 29-30)

Day 5 : Back to &ldquo;normal&rdquo;

Today was Monday, which meant back to work and the start of a new week! But it is also the first day that I have felt back to “normal” after being sick a little over a week ago and then having my period right after.

Since both can mess with your appetite, cravings, etc. I am glad they are both outta here

Breakfast this morning was pumpkin oats. I used the last of my pumpkin can so I won’t be having these for a while. They were good but I still can’t figure out what’s missing. Perhaps my tastes have changed?

This bowl contained 1/3 cup oats (cooked with water), 1/3 cup pumpkin, a sprinkle of pumpkin pie spice and some Skippy Natural PB.

Mid-morning, I enjoyed some new tea the in-laws gave me:

And some mixed nuts to snack on.

For lunch, I had some leftover black beans and barley, which I wasn’t too thrilled about at first, but I found some salsa in the fridge which I think gave it the perfect touch. I ended up really enjoying it!

I got back to Exercise Science class after missing last week, so that was good to get caught up. I’m really enjoying everything I am learning in this class but I’m starting to think I won’t be able to stick through getting another 4 year degree (I already have 2).

So I’m thinking after this semester I may just get my personal training certification and then go back to school later if time (and money) permits. I really want to get to work!

After class, we had a baby shower for a co-worker who is so cute it’s ridiculous. I’m so happy for her. There was also some good food. I just snacked on some tortilla chips and salsa (plus more chips).

I knew I had to get a run in sometime today and it was going to have to be after work. Luckily, I hopped on Twitter and saw a few others who had either gone for runs or needed to. So that inspired me to get it done!

I did one of my favorite paths near my neighborhood with no time in mind. After I was done, I came back in and looked it all up on Map My Run.

It says I did 2.85 miles in 25 minutes! That’s an average of 8:46/mile! Holy smokes. I’m not sure how accurate that is but I’ll take it.

My time also isn’t exact. I left the house at 6:03 p.m. and reached the front door again at 6:28. So it’s a guesstimate. I even walked for a few minutes including a warm up and cool down so I was quite impressed with that.

I do think I am getting faster, as my 1-mile runs with Farrah have proven. I texted her after this run to tell her I wanted to go fast again tomorrow but she wisely told me to wait and see how I feel tomorrow. Ha ha.

After the run, I did lots of stretching including pigeon pose to keep my hips from getting tight and lots of downward facing dogs. I love yoga.

For dinner, I made some baked tofu which I am now confident in keeping in my diet for the time being. Thanks again to those of you who commented on my soy question in a previous post. I really appreciate the feedback.

I’ve decided I’m a big fan of mixed veggies. It’s just the right combo of starchy and green. I think I just like mixes in general instead of just having one veggie on the side.

I’m currently watching “Dancing with the Stars” hoping my man Chuck Liddell makes in another week!

I also snacked on this and perhaps a bit more PB

I think I will have some tea and call it a night soon. Hope you had a great Monday!

Sunday, October 4, 2009

Red-Faced Mess

Good morning!  Is your weekend flying by like mine is?

Yesterday, T and I were very productive, at least!

T’s friend Mark that had been here visiting us brought us some beautiful fresh eggs from his family’s farm here in PA:

So I started thinking about a nice way to use some of those eggs for breakfast yesterday, and came up with a yummy egg bake.

First, I sauteed some onions and sliced mushrooms in a little bit of olive oil:

Then added a big handfull of spinach to the mix:

I spread this mixture onto the bottom of a greased pie pan, and then topped that with a handful of shredded cheese:

Then I beat 6 eggs, seasoned them with salt and pepper, and added about 1/4 of a container of light sour cream to them.  I poured this mixture over the top of the veggies:

Then popped the dish into the oven for about 35 minutes at 350 degrees…easy!

Here’s T’s breakfast with a slice of ham steak and some fresh pineapple:

And mine, sans the ham steak:

It was a delicious weekend breakfast!

Question:  What is your favorite breakfast dish to make when you have a little more time on the weekends?

After breakfast, T and I spent a little time doing some fall cleaning.  I packed up all my summer clothes and shoes:

I love space bags!  The white stuff in the big box is our summer bedspread set.  I always change over our bedspread to darker colors in the fall:

(Or, as I like to call it, doo doo brown )

After cleaning for a bit, T and I decided to hit the gym.  I ran on the treadmill for 45 minutes at a 2% incline, and spent the last few minutes doing some fast walking at 8% incline.  Once again, I was ridiculously red-faced and sweaty!  I swear I sweat more than the average person!

And I hate how red my face gets.  Does anyone else deal with this?  I think it has something to do with the fact that I’m pretty fair-skinned, and tend to flush/blush very easily.  I googled “Why does my face turn so red when I work out?”, and found this info from fitsugar.com:

When you work out, your body produces heat. One way that your body makes sure it doesn’t overheat is by sweating, of course, but your body also increases blood circulation to the skin’s surfaces, so the heat can be radiated off (smart bod). Warm, oxygenated blood rushes to your face, turning it that bright red color. It’s receiving lots of healthy blood, bringing nutrients to your skin and carrying away toxins.

Ok, so I guess I’m not that weird, but still, I hate that my face turns so red! 

When we got back from the gym, I made a yummy lunch out of a bunch of stuff in our fridge.  I browned a little bit of ground turkey with taco seasoning, and added black beans, cooked brown rice, salsa, jalapenos, and a sprinkle of cheese:

I spent the rest of the day cleaning our house, while T power washed our deck.  It’s been raining almost every day here for weeks, so our house looks like a mossy mess!

Last night, we hung around at home and played each other in pool (I got spanked, lol!).  We ordered out Italian food, and I got Shrimp Fra Diavolo on linguine…forgot to take a pic, but this one looks remarkably similar

(source)

It was pretty yummy!

Plans today include hitting up a yoga class (I’ve been missing some yoga in my life!), working on my resume, and getting outside to enjoy what looks to be a lovely day.

Hope yours is lovely too

Run 19: A longer commute

I’ve expanded my typical distance enough that today, running home from work, I nixed the five-mile route I’d used earlier in favor of a seven-mile route that took me past City Hall, the Capitol, the Cathedral, Lincoln Park, and the Spectrum before sending me back through the suburban nooks and crannies down by the Normanskill.

Felt a lot better overall, although my legs started whingeing immediately – maybe a product of starting on the quarter-mile hill on Columbia Street.

Now, though, I feel a sore throat coming on, so I’m going to retreat from the computer without commenting on an odd development regarding the Feura Bush sidewalk. The delay doesn’t seem too significant, given that I’ll be running on it again sometime soon.

Saturday, October 3, 2009

Running on an Autumn Night

Hot sweat on my flushed face. Cheeks ruddy, limbs trembling. Jarring, slow to stop movement. A sigh escapes as I let myself into my apartment. Inexplicable. I am spent. I am exhausted, shaking, trembling. The warm air from my apartment settles over me in a daze. I massage my aching calves and lay into a yoga stretch on the living room floor. I reach. Every fiber of every muscle, yearning to be unwound. It is 2AM; some will still feel taut in the morning. I walk to loosen, to feel my body lengthen. I am elegance. I cannot feel the floor as I gracefully walk to the bedroom. My reflection in a wayward hall mirror reveals… that outward gestures never meant so little.  To smile would be a mere formality for the tranquil power radiating from within. The sun is glowing inside me.

Running on a crisp, fall night.

Image from http://www.flickr.com/photos/slava/ / CC BY 2.0

Friday, October 2, 2009

Countdown to 10K - New Kicks

Did you notice that the title of this post says 10K?  That’s because I’ve run around 3 miles the past three times I’ve been running so I have a new goal!  Wednesday I ran 3.25 miles, and today I ran 3 miles.

I finally bit the bullet and went to Running, Etc. at Hilltop in Virginia Beach.  I’m not sure what kept me from going for so long because the staff was really knowledgeable and enthusiastic about my running goals.  They had me jog in my old shoes, without shoes, and then with a few different pairs on until I decided which ones were most comfortable.  I ended up with a pair of Saucony motion control shoes, and I could definitely feel the difference during after my run today.  My feet and knees were not sore.  Apparently, my old shoes hurt me because they were too small for running in addition to the fact that they weren’t made for over-pronators. Before, my feet would roll inward, which was really hard on my knees, and now my shoes force my feet not to roll in.

I picked up a flyer for the Turkey Trot 10K while I was there so I just need to sign up and commit to it now!

Thursday, October 1, 2009

Post Run Routine Favorites

After a run, when the muscles are all warmed up, is when I love to work on my Pilates, Yoga and weight training exercises.  Following are a few of my favorite things:

1.  The Teaser: a very challenging pilates exercise that involves some serious core strength.  Don’t expect to be able to do this the first time out, it is challenging!

*The Teaser

2.  The Criss-Cross: is a great abdominal exercise that really works the entire core.  To make it more challenging, lower the leg a bit without arching the back.  Tell me this doesn’t burn!

3.  The Lying Big Toe Pose is great!  It stretches the hammies, hip joints and that very difficult IT band.  Relax and enjoy this one!

4.  The Pigeon Pose: a great stretch for the hips and the IT band as well.  If you have serious knee problems, this is not for you.  But if you want a FANTASTIC stretch, give it a go.

Pigeon Pose

And because it is so important to refuel our muscles after a workout, my new favorite Post run treat is a slice of whole wheat bread, toasted, and smeared with a layer of peanut butter and topped with sliced bananas.  This is packed full of protein and carbs and tastes great.  And to wash it down, I LOVE:

**You've just got to try this!

When I need a mid-day chocolate fix I reach for this:

***LUNA Caramel Nut Brownie is a healthy treat for this brownie lover!

And these are just a few of my favorite post run faves.  I hope you give them a try and let me know what you think.  Or drop a line if you have a favorite that you think I should try.  I’m always looking for new things to try.

Happy running, stretching and eating!

Today’s Run: 2 x 15 min at 7 min. pace w/ 3 min recovery jog…  First 15 min. with an avg. 6:50 min/mi and the second 15 min. ran in an avg. 6:51 min/mi.

*www.practicalpilates.com.au
**http://www.bolthouse.com/html/cs_mocha_n.html
***http://lunabar.com/products/bars/caramel_nut_brownie/

That feeling

I made it through Rock n Roll, and very well I think.  I ran a 2:30:49, I said I wanted to run a 2:30.  I took it slow, had fun, and felt great afterwards.  (This was the first Rock n Roll where I didn’t throw up before or after the race.)  We had great weather, not too humid, and it was overall a very pleasant race. 

OBX is rapidly approaching, I think training wise I’m in week 9 of 14.  I’m looking forward to it and hope the weather is nice.  I’ve set a time goal for myself, I’d like to run a 2:10, which would take 2 minutes and 47 seconds off my best half time.  We’ll see, there’s the big bridge at the end heading into Manteo to contend with.  I’ve got to do some more speedwork. 

Working at Running Etc. is going ok.  I’m allowed to answer the phones now.  Eventually I’ll be trained in shoes.

I’ve been working on my unit plan for Poland.  It’s nearing completion, I’ve gotten 3 of 5 lesson plans (and supplemental materials for each of those plans) completed.  The other two I have outlined and almost complete, then I’ll just have to do the materials to go along with them.

So thinking about Poland and traveling (and listening to “The World at Large”) has given me that “I’m ready to go somewhere” feeling.  I’ve already looked into study abroad seminars for next year and have decided to apply for a two week seminar to Germany.  Based on some blogs I’ve read from past participants, it looks as though you can extend your stay to travel after the trip is over.  If I can work that out, I’d like to stay a few extra days and visit Switzerland.  I think I’d like to see the Alps.  I’ve got to work on my application, which is not due until February 15th, so I’ve got some time.  But that’s the plan (right now) to get me out of the country next summer for a couple of weeks and see a new place!