Tuesday, July 22, 2014

This Week in Workouts | Cutting Back

This post is a day late and a dollar short but I've had a rough couple of days so cut a sista blogger some slack.  This was a cut-back week in marathon training and THANK GOD for that because I couldn't have busted out a long run for the life of me.  After the weekend from hell, I'm happy I was even able to squeak out 4 pathetic miles on Sunday.

This Week in Workouts:

Monday: Spin (60 minutes)
Tuesday: 6.5 miles (5 @ 7:24/mi pace) 
Wednesday: 4 miles
Thursday: Hot Yoga (60 minutes)
Friday: 5 miles
Saturday: Rest (I think I slept 20 out of 24 hours)
Sunday: 4 miles

So it wasn't a completely useless training week but it wasn't great either.  We have to respect these weeks and scaling back is essential from time to time.  It also helps prevent injuries from flaring up.  And the great news is, you're ready to tackle the next week with a vengeance.  I have 17 miles on the schedule for this weekend and hoping for the best.  

I'm staying at my friend Teresa's place downtown while she is traveling.  Her condo is just blocks away from my office, my gym and the harbor where I prefer to do all of my long runs. The timing couldn't be more perfect.

Life at Teresa's :
(what we refer to as the "Pussy Cat Pad" because of her 2 lovable cats)
...talk about much needed R&R.


Now that race day is only 7 weeks away I think it's time to set some goals for the rest of my training.

Training Goals:

  1. Practice yoga for at least 1 hour each week. Mandatory!
  2. Take 1 complete rest day a week.
  3. No slacking on core work.
  4. Complete one extremely kick-ass speed or tempo run each week.  
  5. No booze for 30 days leading up to race day. 
My hope is that all of these things will come together to produce the perfect race day.  I hope to re-qualify for Boston and run it again in 2015 with my running sole sister all over again.  This time less tragedy, more triumph! 

How was your weekend?  

Friday, July 18, 2014

Tips for Dealing with Plantar Fasciitis


**This post is sponsored by ACE™ Brand but all opinions are my own.

If you’ve been reading my blog even for a short time now you know I am no stranger to injuries.  I’ve had so many, I can’t even keep track at this point.  Injuries are depressing and sometimes pretty devastating when they occur toward the end of a training cycle.  I remember being totally pumped up and trained for the Malibu Marathon, the Chicago Marathon and Boston 2012 – all of which I didn’t get the pleasure of running due to one injury or another.  #InjuriesSuck

Currently, I’m dealing with a nagging case of Plantar Fasciitis that just doesn’t ever seem to fully disappear.  Luckily, I’ve figured out some ways to keep it in check that are allowing me to train for the Ventura Marathon and bust out some pretty killer runs.  I hope they help you, too!


Stretch  

This one may be controversial in the running community but there is no denying that tight calves can lead to issues like Plantar Fasciitis.  As much as I hate stretching, it is a necessity and I’ve come to accept the importance of it.  Even while you’re sleeping, you should be stretching.  Wear an ACE™ Brand Plantar Fasciitis Sleep Support or make your own like I do with a regular ACE™ Brand Elastic Bandage.  This has made the biggest difference of all, in my opinion.

Compress  

Get it right, get it tight!  I am a huge believer in the power of compression.  I run in compression socks and I wrap my foot up with an ACE™ Brand Elastic Bandage in a way that compresses to promote blood flow and supports my Plantar Fascia.  The great thing about using the new ACE™ Brand Elastic Bandage with ACE Brand Clip, is you can control how much or how little compression you’d like with the easily adjustable clip!

Ice

Freeze a water bottle and roll your foot on it for about 10 minutes.  This is great for reducing inflammation as well as relieving pain.  Sometimes it’s easier to wrap an ice pack in an ACE™ Brand Elastic Bandage so you can continue doing whatever you need to do.   Ice on the go!

Roll  

Roll your calves on a tennis ball and your feet on a golf ball.  I don’t play sports but the equipment certainly comes in handy for treating injuries.



What I Use:

The ACE™ Brand Elastic Bandage featuring the new ACE™ Brand Clip.  It's quick, comfortable and more secure so I can continue running, pain-free.  Some major perks of the ACE™ Brand Elastic Bandage with ACE™ Brand Clip are that the clip stays fastened, it’s easy to adjust, you don’t have to worry about annoying clothing snags, you can customize your level of compression, and even after you wash it, it doesn’t lose elasticity.

Remember the old school metal clips?  Those are long gone and they’ve fixed the clip!  Here’s a funny video explaining why:
We Fixed the Clip with Motivational Sportsgent, Arthur: "To the Sport"
I hope all of these tips help all of you dealing with PF!  I understand how maddening it is.


Happy trails!






Find ACE™ Brand on the interwebs:

o    Facebook: Handle – @AceBrand at  https://www.facebook.com/AceBrand
o    Twitter: Handle - @ACE_brand at https://twitter.com/ACE_brand

Wednesday, July 16, 2014

How Long is a Marathon?

I always laugh (inside) when people ask how long that marathon was that I ran.  Or when people say "my friend runs marathons too!" and then you later find out they're referring to 5ks.  It's cute.  I don't expect everyone to know the difference between a 26.2 mile race and a 13.1 or a 3.1 mile race.  But I love numbers and can spend forever poring over my running stats.  It's fun to me which is why I enjoyed this infographic from Competitor and thought I'd share it with you.

How Long is a Marathon?

Side note: I actually love listening to "All Along the Watchtower" and "Stairway to Heaven" on my runs so it was fitting that they used that in the infographic.

Anywho, I don't normally participate in WIAW (What I Ate Wednesday) but I love seeing what all of you are eating so I thought I'd share a few eats of mine from the past week.



the usuals. kale, quinoa, salmon, tofu, avocado.

and my late night snack -- every night -- watermelon! 

I just recently joined Fit, the swanky gym downtown right around the corner from my office, and I'm loving it!  What makes it even better is that my friend and running sole-mate, Teresa, works out there too so we can meet for workout dates whenever we damn well please!  We did tempo runs side by side on the treadmills last night and it was so nice to have a buddy while I watched Real Housewives on my treadmill TV.  ;)  I did 6.5 miles with 5 @ 7:24/mi pace and I have to say, it wasn't all that challenging.  Maybe I'm finally getting my groove back, like Stella.

my new stomping grounds. 
Sorry for the total and complete randomness of this post.  I'm a bit scatterbrained today.  But hey, Happy Hump Day! 

What's your favorite song to 

run to at the moment?

Mine: Jubel by Klingande. I fly whenever it comes on.


Monday, July 14, 2014

Things Are Looking Up + My Week in Workouts

Remember that super negative, emo post I wrote on Friday?  Yeah, who was that girl?  Thanks for listening and allowing me to bitch and moan, and thank goodness that has passed.  I blame it on the Super Moon.

After writing that pitiful post, I had a pretty stellar 5 mile run which turned my mood around, as expected.  Afterwards, B picked up the most delicious sushi and we had a super chill night watching crappy movies on TV and lounging because I had a long run scheduled for the morning.

Saturday morning rolled around and I hoped for the best.  If you recall, I quit my run last weekend because of the heat. If I wasn't able to knock out at least 14 miles this weekend I planned on scrapping the whole marathon. The race is only 8 weeks away and I have some serious mileage to build still.

Luckily, I nailed it. It was hot and slightly muggy but there was a breeze -- thank goodness.  I powered through knowing I needed this mileage under my belt. I finished 15 miles with an 8:44/mi average pace and felt pretty good. Brittany and Gunner were waiting for me down by the harbor in a spot that just so happened to be mile 15, on the dot.  Weird.  And perfect. Seeing his furry face (and her not so furry face) is the perfect way to finish a long, sweaty run.

Half of my welcoming committee
I was pooped and ready for a nap but my body felt good.  I took a delightful little nap in the air conditioned house afterwards.  I love naps!  Later we went out to dinner with a friend and then across the street to my favorite San Diego cafe for some late night, decaf cappucinos.  The ending to a perfect Saturday.

best coffee in San Diego - I promise! Caffe Calabria

Sunday was a beach day followed by 4 easy recovery miles.  I don't want to jynx myself, but nothing hurt.  I felt fantastic!





My Week in Workouts:

Monday:  Spin Class (60 minutes)
Tuesday: 6 miles (3 @ 7:06/mi)
Wednesday: Spin Class (50 minutes)
Thursday: Rest
Friday: 5 miles
Saturday: 15 miles
Sunday: 4 miles




How was your weekend?



Friday, July 11, 2014

Keeping it Real

Can I be honest with all of you today?  I try very hard to make this blog a place of positive talk and good energy.  Negativity is unattractive and so not my style, but today, it's happening.  I am keeping it real on the blog today.

It's Friday and normally I'd be on cloud 9, getting excited for the weekend.  I'd be playing fun music and dancing around my office. I'd be giggly and goofy and people might even ask if I was drunk. (It's happened.)  Instead, I am super grumpy, stressed, irritable and hating everything about myself and this day.

I ate like shit last night (desserts galore), I have a massive zit that is impossible to conceal in the middle of my face, my belly is sticking out like whoa (and there ain't no baby in there), I have a headache, I'm stressing about getting a long run in this weekend in the heat, and maybe it's the combination of all these things, but I'm close to tears.  I want to go home, get under the blankets, and not face the world.

Do you ever have these days?

My life is not bad.  Not even close.  In fact, it's pretty freaking awesome!  I love my job.  I love my girlfriend. I love my animals (most of the time).  I love my little house.  I live in paradise and life is just rad.  But today, I am giving myself permission to feel shitty.  Screw the positive self talk and mantras. Today sucks and that is okay.  Not every day can be sunshine and butterflies.  Today, I can cry -- and I don't even need a legitimate reason.

The funny thing is, after I run tonight, I will likely feel a thousand times better and will laugh at this moody, uber negative post.  Or maybe not.  Maybe I'll just drink wine.  Only time will tell.  But hey, at least it's not Monday!

*I apologize for the negativity but if you're also having a shitty day, let's commiserate. :) 

Monday, July 7, 2014

The Long Run That Didn't Happen

It's definitely summer in San Diego.  Our air conditioning is working hard and I'm still hot.  I mentioned my horrendously hot run on the Fourth of July and sure enough, Sunday's long run was just as bad.  I thought we were smart by running along the coast where there's usually a nice marine layer and ocean breeze. We were up at 6 something in the morn' but by the time we got out the door, stopped for coffee, and drove to our starting point, it was already 8AM and 80 degrees.  San Diego may not be humid (thank god) but the sun is powerful!  The UV index was 11, which apparently is extreme.  It sucks the life out of me.

The halfway point and I was already calling it quits.
I am not typically a quitter but this run got the best of me.  I took breaks and sat in the shade. I ate a few gummy penguins I had in my pocket.  I drank water.  I tried it all.  I kept starting again hoping I would get a sudden burst of energy but no such luck.  My head was pounding, the heat was making me nauseous and I just couldn't handle it.  I called it quits shortly before 11 miles and went to Lotus Cafe for an acai bowl while Brittany finished her 14 miles. This was the longest run of her life and it was 82 or so degrees out!  That is hard core, guys.  I am so ridiculously proud of her for persevering while I quit.  That's my girl!

Quitting isn't so bad when you get to put this in your mouth.
I don't really know how I am going to train through the summer.  I struggled big time the last time I tried to train in the heat for the Santa Barbara Marathon and ended up doing most of my long runs on the treadmill at home with about 5 fans blasting on me.  Well, I no longer have a treadmill... soooo... I guess we'll see how this all plays out.

This Week in Workouts:

Monday: 4 miles
Tuesday: 6 miles (4 @ 7:30/mi)
Wednesday: Gentle candlelight yoga
Thursday: 45 minutes on the elliptical | 15 minutes of core and booty
Friday: 4.5 miles
Saturday: Rest
Sunday: 11ish miles

Any tips for summer training?  




Saturday, July 5, 2014

Happy {Belated} Independence Day!

I've always loved the Fourth of July and I have so many fond childhood memories of watching fireworks, going to the carnival and eating funnel cakes with my family.  I don't really do any of those things on the 4th anymore, but I love it all the same.

In honor of the 4th I ran 4.5 miles.  Ok, that's not really the reason.  I was supposed to run 5 but it was so hot I just had to stop.  I waited to run until smack dab in the middle of the day and holy heck it was a scorcher!  I pretty much despise running in the heat so the rest of this marathon training should be pretty interesting. Remember when I said I'd never train for a marathon in the summer, ever again?!  Clearly, I suck at keeping promises to myself.

After my sweaty run, we went to a friend's for a lovely barbecue and then out and about for drinks afterwards.  Because one of our friends is a chef, we're always spoiled with divine foods that you don't usually get at a BBQ like this peach and beet concoction with some blackberry reduction stuff.  Wow.


Brittany and Nikki.  And beer. 



I'm already getting nervous about tomorrow's 14 miler.  I plan on going to bed super early tonight so I can get up at the crack of dawn and hopefully miss the worst of the heat.  I've already planned my dinner (duh) and it's going to be my most favorite thai dish from Plumeria: steamed tofu with pumpkin, broccoli and brown rice. Yeah, baby!

Brittany and I are running up north along the coast and bringing our bathing suits so we can hop in the ocean afterwards.  I am already looking forward to a nice, cold acai bowl afterwards and laying in the sand reading my book.  Why can't every weekend be a three day weekend?  That extra day is just incredible.  Today, I can be as lazy as ever and not even feel the slightest bit guilty because I have a whole extra day tomorrow.

Okay guys, wish me luck tomorrow!  I sincerely hope I can make it 14 miles in the heat.

How was your 4th of July?