The Good, the bad and the ugly

You know those runs that just seem too good to be true? You wonder if something is wrong with your GPS because the pace you're running is faster than usual but it seems easier than it should. Well those were my runs up until about a week ago. It was great but I knew it wouldn't last and unfortunately last Saturday (the 20th) was that day.

I'd like to think part of it was that I had just done about an hour of strength training and still had some energy left - or so I thought. I was only a few minutes in when my legs felt like bricks and I only managed about 20 minutes, and that was pushing it. I decided to take Sunday off (from running - I rode the bike for about a half hour because we were going to my parents house for Christmas and I knew there would be a ton o'food and I couldn't workout that evening).

I tried running again on Monday...less like bricks, but definitely not much better than Saturday - made it about 15 minutes before my legs decided they were done. Tuesday, same story, shorter run.

I'm hoping these last few sloth-like days (no exercise, lots of high calories meals out with friends and family) gave my legs the recovery they needed. I'm also hoping this isn't the post-marathon "Ha ha, you pushed it too hard so now I'm going to pay you back for running too fast/too soon after the race. "

Cross your fingers and pray to the running gods that that is not the case and I will run better soon because I'm soo going to need it after this holiday.

No no no...Christmas is not here yet!

But at least that means school's almost done thank goodness. Time has passed by so fast these last few weeks. I've avoided listening to Christmas music on the radio & getting decorations for work due to aforementioned denial. It's not that I'm a Grinch, it just means time is going by faster than I want it to and the holidays just happened to be aptly-timed.

Running has been really good the last few weeks, despite the busy schedule and the cold (I think that's more of a deterrent than the schedule, really). I'm starting to grow accustomed to running in the dark after work because getting up early enough to run in the cold & dark while I'm half asleep is just not appealing.

Lately, I've realized the value of running with someone or knowing that I'm meeting up with a group. It's definitely a good change of pace plus it's therapeutic at the same time. Someone should market that - exercise plus therapy - what a combination that could turn out to be. "Get a workout for your muscles and your mind" sorta thing. I think I'm on to something...

Eating's been pretty good lately. I've been tracking my stuff on a program called myfooddiary.com It's $9/month and has 50,000 foods available in their database, along with the capability to add your own from food labels and food combinations into recipes. It also has a newly-released mobile version which is helpful when you want to know exactly how much you can indulge on a night out. It's a program I've used before but let it go by the wayside thinking I could do it on my own...P-shaw..right. So yeah, this works pretty good for me.

Another program I love is called Podfitness. It takes the music from your library (nothing protected - ie, itunes) and puts it to any number of workouts via a trainer guiding you along. You can pick from David Kirsch (my personal favorite butt-kicker, trainer to the likes of Anne Hathaway and Heidi Klum), Jeannette Jenkins, Kathy Smith, and even a running program from Jeff Galloway are some of the many available depending on your goals. It costs about $60 for 3 month increments but it lets you try so many different things - yoga, pilates, cycling, running are some of the many training options - and the fact that you put your own music to it is a lot of fun.

Oh, and the best part of all of this is that I haven't done any Christmas shopping yet. I mean, we aren't buying a whole lot since we're traveling to family we hardly see and those we would buy for have everything they could ever need, it would almost be a wasted effort. I can say that I enjoy buying for my brother and I do actively seek out cool stuff that I think you'd like. Alas,I think I have succomb to the idea that giving him money is better for both of us. It saves me time and he gets what he wants. Everybody wins!

Speaking of..I need to call him and figure out what he's up to. He's supposed to make the journey up here to Sac soon (ok, so his primary reason isn't me..his girlfriend goes to sac state & I just happened to be close by and they can hang out here instead of her dorm). I'll take what I can get cause I do happen to love my brother and enjoy hanging out with him. He's got the greatest sense of humor along with quick wit and knows how to make me laugh no matter what's going on.

Suppose I should get some homework done...

Day After Thanksgiving....

Ok, so not my ideal 4-day weekend but it'll work. I ended up having to work today since I used my optional holiday on Presidents Day back in February (still can't figure out why, must've been school-related or something). But, I was able to get a lot done even if it didn't involve a run..

The Run to Feed the Hungry was great yesterday. Ran with my friend Kate and set a PR for that distance - woohoo!- despite some stomach cramps and a knee injury. We finished in 1:08, for a pace of about 11/min mile.

Probably do an easy run tomorrow, then another 6 on Sunday with the group I've found through meetup.com called the "Java Joggers"...they've been a fun group to run with even though most of them are way faster than I am.

Hope everyone had a great holiday...

Friday's Randomness

Nothing special going on today. Preparing for an office move tomorrow, sooo not looking forward to that (other than the free food, I guess).

Had a nice easy run this evening after work. Wanted to go longer but alas, it was getting dark again. I got stuck at work longer than I thought. Each post-marathon run is feeling easier so I'm excited. I'll be doing a thanksgiving day 10K so it should go well.

Not a lot else going on today. Simply unmotivated right now, tired, I think. I think tonight's an early night...kinda sad for a Friday, hahaha...

I got this quote in my email from Runner's World today: "The man who can drive himself further once the effort gets painful is the man who will win." Roger Bannister

Let's leave it at that for tonight.

Am I glad tomorrow's Friday?

Usually I'd say I'm glad tomorrow's Friday, and for the most part I am. However, I have to go into work on Saturday to do our annual clean-up day combined with moving into the new office (not entirely new as it's only across the hall) but this earns me an "I-don't-have-to-use-a-vacation-day-on-Boxing-Day" pass at Christmas. The company I work for is based out of Canada so we have things like "Boxing Day" on our list of holidays. I still have no idea what it means. Maybe one of these days I'll go to Canada and ask someone.

Today was a crazy day. I forgot until just before I left for work this morning that I was training a new admin from another office. It was good to know I will no longer be the sole person from 3 offices formatting documents that take more time than they usually allow for. So that was the upside -the downside is my throat is killing me because I spent the entire day talking. At least, that's what I'm hoping and not coming down with a cold.

Had to sit through some more speeches in one of my classes today. The only reason I go is because I know most of those people had to sit through mine and I figure it's bad karma if I don't. Got B-'s on both my last individual speech and our group project. I can live with that. One more speech left and I've got a month before it's due. Totally a procrastinator's way of looking at it but I've got enough other school-related crap to keep me busy so that's ok.

Did the Abs Diet 2 Workout again because I ate like total crap for lunch today and was trying to work it off. I wasn't hungry again for like 8 hours after that lunch of chicken teriyaki and tempura (mental note: no tempura next time, ick) - I can only imagine what that was doing to my digestive system - bleh!

Back on track tomorrow, even though my husband and I have an impromptu (is it impromptu if we know it's coming?) date night tomorrow. I'm hoping for Jack's Urban Eats because one of their steak salads (hold the croutons, sub feta for the blue cheese, and light on the dressing) sounds soooo good. My husband usually let's me pick so that shouldn't be a problem.

Hoping to squeeze another "I'm not using any gadgets but my ipod" runs tomorrow, maybe a little longer than half an hour. It's Friday so hopefully I can get out of work early enough to not worry about it getting dark while I'm out. I'm not too worried about the neighborhood but I am more aware of stupid drivers as a pedestrian/runner since people usually aren't expecting runners when they happen to be crossing an intersection and have to stop longer than a millisecond before continuing. I definitely pay more attention to my driving now that I've seen the other side of it.

For example, there's an intersection near my house that I always pray there's no one waiting to cross. There are 2 right turn lanes and as soon as (usually before but I like to be optimistic) the light turns green, people start turning. I am really good about looking before I turn because I've seen way too many close calls. If I see someone turning that doesn't see the pedestrian I usually honk so either said pedestrian or the driver are actually aware of the other. I cross my fingers that I never have to cross there because the majority of the driving population is generally unaware (aka stupid) and thinks they are the only one on the road, much less someone on foot or on a bike.

On another note, I'm excited to read that the Asics 2140 is coming out. I've like the 2130's and since I'm due for my bi-monthly shoe update (yes, i know that's way too often but I like having options). Lately I've been liking my Nike Air Triax 11 since they are actually made in a wide Nike is notoriously narrow, per my experience of 4 years working in a shoe department at REI. So between those, and my Saucony Pro Grid Guide, I will have a well-rounded collection.

I just know that because I've enjoyed all these shoes, most or all will be completely different when the next update comes around so I have to enjoy them now. I should actually buy other shoes that I, in all practicality actually need but that will come later I guess.

Starting Over

It's been a little over two weeks since the marathon and I almost feel like I'm starting over... with a head start.

I started running again last Friday, approximately 12 days after the end of the marathon, just to test the waters. I had a strain, per my doctor, in the back of my left leg, in the area where my hamstring and calf connect near the back of my knee. It made life interesting for a few days, limping around, wondering if I'd ever walk normal again, much less run. I did just enough on that first one to wake up the muscles without reminding them too much of what I had done to them the last time.

That first run went well, albeit it was only 20 minutes but it was enough to get to me to try again a few days later. Today was my third run and I felt good. No pain, no soreness, & finished feeling like I could've gone a lot longer (I probably would have but it was dark).




On those few runs, I've been listening to the Podrunner Intervals, by DJ Steve Boyett. Not to actually run intervals yet but the workouts are short and I have a basis for how long I've run without having said GPS. When I actually start "training" again, the interval workouts will be a welcome change to steady state runs. The music is a house/trance/drum n bass style without being so heavy that it gives you a headache. There are also fixed-BPM mixes, simply called Podrunner. You don't need itunes and the music is free so it's a great deal if you want good music without the cost. What can I say - a little distraction on a run is sometimes a good thing.

I think the biggest step of this starting over for me has been running without my Garmin. Normally I'm all about the numbers for which this gadget-- and my personality is totally designed - Heart rate, pace, elevation - all the stuff a runner wants to know at the touch of a button. It's felt good not having it but I have no doubt I'll soon succumb to my OCD and start running with it again, analyzing the data and hoping for either the slightest of improvements.

Part of this starting over has come with the acknowledgment that my diet needs to change to improve myself, not only running but my over all health, and of course, my vanity. I've been eating better the last few days, with concerted effort and it feels pretty good. I can't say I'll never have another pizza or cheeseburger but they will be fewer and farther between with the realization that I'd like to see my abdominal muscles sometime in the near future.



I've been attempting to follow the principles of the Abs Diet, (albeit loosely but I'm workin on it a little each day).

This is one of the few eating programs I think is designed for people who prefer not to starve while they're trying to lose weight/improve fitness. You do need energy to workout so I don't understand those diets that give you so few calories you start to hallucinate and still have to workout 6 days a week.

You get to eat good food and you eat frequently. One meal a week is a cheat, and the others should be based around the "ABS DIET POWER" 12 foods , including smoothies (YUM!!). With an acronym like this, how can you go wrong?

Almonds and other nuts
Beans and legumes
Spinach and other green vegetables

Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean meats

Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries

Each of these foods serves a purpose when it comes to getting that coveted 6-pack. Now, I dont think I'm the 6-pack type but seeing the outline of my ab muscles would be a good start (baby steps right?) What I like about this plan is that the foods are filling and no one food group is excluded. How people can do things like the Atkins diet is beyond me, I like carbs way too much (one of the many benefits of being a runner - you have to have carbs!). They do have a book geared toward women, but I didn't see a huge difference from the original other than there's more specific information.

And the workouts...WOW. I have one of the DVDs courtesy of Netflix that I'm considering buying my own copy of. This is a great workout if you want to work hard but are short on time. Strong core muscles are a key to better running so that motivates me along with a smaller jeans size and bathing suits. The Abs Diet Workout: 2 is the 2nd of 2 of their DVD's and it kicked my butt (and my arms, and my legs, and of course, my abs).

The moves are basic, it's only about 20 minutes long, and the instruction is good. You can customize your workout within the DVD based on how often you work out during the week. Here's a sample of what one of their workouts looks like. No frills and very effective.

One of my other favorites is the Jari Love Ripped! Series but her workouts are more than I have time or the strength for at this point - they're very challenging so I'll go back to them when I'm better recovered from the race and back up to more or less normal, probably in a few weeks especially since the holidays are around the corner.

Now lately, things have been crazy as far as time goes. School, work, household stuff, the occasional time spent on the couch with my husband. A friend of mine introduced us to this program called Dinner My Way and it's been a LIFESAVER. The food has been phenomenal, it's fairly inexpensive, and because everything is pre-made - TA-DAAA - instant portion control.

You see, when I cook for us there's usually way more than we need so I end up eating way too much and this eliminates that problem. It also takes all the time spent preparing and shopping for all of these meals myself. I have yet to be disappointed and I have a lot of fun picking out our meals.

I signed up for the local running stores training program for my next half-marathon so that has me stoked. I've done it the last 2 years and have had great success. The coaches are great, the knowledge is worth-while, and it gets me out the door on a run when I may not otherwise (the program runs from January to March - cold, rain, wind - I've run in it all as a result). I'm hoping to cut a few more minutes off my last years time - cross your fingers!

School is about half-way so I'm counting the days. Things are just crazy lately and I'm ready for a night when I don't have to worry about what homework needs to be done or what project needs to be turned in.

Some days the burnout is worse than others but one day at a time, one step at a time, just like the marathon in a lot of ways. I think I'll manage just fine.

"The pride will last longer than the chafing.."

As of yesterday, I am officially a marathoner. I had doubts as to my sanity before, during, and after the race but the title remains. I have joined an elite group of people (<5% of the population) who can say "I have completed a marathon and lived to tell about it."

I think it was George Sheehan who said that "The difference between a jogger and a runner is an entry blank." I believe that there are many other factors involved in becoming a runner but the fact remains that it only takes one race to earn the title of "Marathoner." Now, at this point it's too soon to decide if I'll ever do one again but the fact that I've done this one is beyond any expectation I had for myself when I first started running about 5 years ago.


I had originally set a goal of finishing the race in 5 hours or less. I was far from it (6hr20 minutes was my chip time, 6 hours of actual running if you count 2 bathroom stops & stretch breaks) but I sorely underestimated the course and even more, my abilities.

The race itself was pretty cool, all 26.2 miles of it (although my GPS registered about 26.4 by the time I remembered to push stop after the finish line). Here's a brief overview...

The weather was cool, probably cold by valley standards, and the first few miles were uneventful. We started at Union Square where we (my partner in crime, Kate) finally crossed the starting line at about 7:20 and continued through the financial district of San Francisco until we emerged onto the Embarcadero. Kate and I separated, and then met up briefly around mile 5. It was miles 6-7 that officially did me in the for the race.

It was mostly uphill and my hamstrings were pretty well shot when it finally leveled out, only to hit more hills until mile 10 or 11, when the half marathon split from the full. The scenery was beautiful, running through Golden Gate Park and then back towards the ocean, and eventually the finish line. I can't describe how unnerving it is to see the finish line and know you are no where near done with your race.

The marathon proceeded down the Great Highway around mile 17, paralleling those that were only 2 miles from the finish. That to me, was one of the hardest parts. Knowing that the finish line was again so close but I still had 8+ miles to go before I would be there.

Around mile 19, you begin to loop around Lake Merced. Not the most scenic but at least for my sake, it was flat. As you climb out of from Lake Merced, you begin the journey toward home with about 2.5 miles to go.

A lady we had met at the start in the port-a-potty line had mentioned that her fastest split times were the last 3 miles of the race. I didn't expect that to happen to me but when I hit mile 24, as my legs picked up speed (believe me it wasn't much), I began to realize what she was talking about. Something else takes over your legs and you move faster than you had thought you could after running that far for that long.

I had a lot of time to observe the people around me. You see a lot of emotions during a race of this magnitude and only those who have been there personally know what I'm talking about.

A race like this brings with it, many highs and lows- some of which you experience personally and some of which you experience from a distance. Near the turnoff for the half marathon finish, I heard a woman tell her coach/running partner, through tears "Don't leave me." It was all I could do not to break down in tears myself, even though there times of my own when I doubted my ability to finish the journey I had started. There were several of these moments during the race, mostly when there were no crowds or other runners around to focus my attention towards.

Along with those lows, there were many highs when the feelings of pain and weakness had seemingly subsided, even for mere moments. For brief spurts I felt invincible, strong, and able to fight off that little voice. The voice told me that I had reached my threshold, that I could take no more pain, to give up and make it stop. It's that ability to ignore those voices and push beyond the self-imposed threshold that separates the strong from the weak, both mentally and physically.

The title of my post comes from something I heard one woman tell her friend as they approached mile 24/25. I can only assume that she was complaining about how bad the chafing was and that the pride of finishing such a race, the marathon, would last way longer than the chafing will.

I, too, had some chafing issues of my own so I knew exactly where she was coming from. I also know the pride because, along with 19,999 other runners and walkers, I am a marathoner.

One week to go...

It's been a busy week. School, work, running (ok, not so much on the running but that's ok at this point)...time has been flyin by.

The race is next week and thus the taper portion of my training comes to a peak. For a marathon, a taper starts about 3 weeks before race day, after the longest run of 20 miles. It allows the body to rebuild, recover and prepare (little does it know) for race day. For a beginner, 20 miles is sufficient, or so I've read because 1-it's better to go in slightly undertrained than overtrained to the event and 2-the "rush" of race day will help to carry you through the remaining, unchartered miles. I've read that in so many places, I almost believe it.

With one week left there are a few parameters that need to be followed:
1-absolutely under no circumstances do not do or eat anything new: it would suck to get injured the last week before the race when I've managed to avoid it thus far. I think I'll manage crossing off another item from my life-list until after race day.
2-don't try to make up for lost training by doing extra this week: not a problem there
3-Avoid, if at all possible, anyone who looks like they might be sick: as the body is repairing and rebuilding, the immune system is already busy and you are more susceptible to colds, etc. another thing I've avoided all through training so alas, I'll do my best to not let it happen now.
4-With 3 days to go, my diet will be 65-70% carbohydrates: Most of you might think this is great but it does serve a purpose.

My muscles will soak up this energy, storing it as glycogen for use on race day. It's a slow process so 3 days of this, along with a breakfast of toast/oatmeal or something of the like on race day, will ensure my body has topped off it's so-called "gas tank" of energy. as much as I'd like to gorge myself on french fries and other carb-laden goodies, it's in my best interest to make these complex carbohydrates such as fruits, vegetables, pasta, and potatoes (not the fried kind - those can be saved for the post-race feelings of entitlement).

Last Friday I went and had a physical fitness assessment done. It was a lot information, some of which I was happy to hear, some I was not.

The good points - my cholesterol & blood pressure are good; I am somewhat above average when it comes to physical strength for my age (per the wall sit test and the 1-minute of sit-ups test); and I now have a better understanding of what paces I should run for the type of run I might be doing that day (easy runs, "tempo" runs, 10k races etc). All of which I wanted to know before I went into the test.

The bad - ok, not bad but stuff that's hard to hear when you already know it then having someone with an "M.D." or "Ph.D" after their name tell you about it in detail. After being poked and prodded, I discovered my body fat is too high (27.8%) and alas, I don't eat enough vegetables.

It was recommended (post-marathon) that my calorie intake not exceed 1800 cal/ day, including exercise (of which i was recommended - 4-6 days a week of running and 2-3 days of strength training). Based on my 3-day food log that I submitted prior to the test, I was averaging about 2200 calories a day (that I hadn't been aware of - wow!). A far cry from the 1800 but I chalked it up to those 3 days being days after I had just run 20 miles. No amount of excuses could get rid of the fact that even though I had run 20 miles, my choice of calories could've been better.

The nutritionist also said if I was feeling good, I could go as low as 1600 cal/day but to be aware of how I was feeling as far as energy, exercise, etc. My weight loss should be ~1 lb a week - enough to see results but not enough to feel deprived. My ratios would be about 55% carbs, 20-25% protein, and 20-25% from fat.

I've started using a program called fitday.com to help me out in tracking my calories based on her recommendations to make sure I'm on track and meeting my goal of a 10 lb. weight loss over the next few months. For now, I'm using the free program until I know I'm using it regularly and can justify the $20 for the full version.

You can create goals based on weight loss, a particular nutrient you might be lacking in, or your water intake. The search function takes some getting used to - instead of "Doritos" for example, you search by "tortilla chips, nacho cheese." You can also enter customized foods for more accuracy, or you can use their suggestions as an estimate. One of the better free programs I've found if you want to see how you're doing in you're overall health and not just by the calories you're eating.

So, after the race concludes and I'm back to just running for fun, my diet will take some overhaul. Nothing drastic at first (a few veggies in my eggs, more veggies at dinner) but something is always better than nothing. The holidays are fast approaching so the sooner I start making these small changes, the better prepared I'll be for the onslaught of goodies that awaits.

Hope everyone is well...

Two Weeks and Counting

Well, it's 2 weeks exactly to Marathon Day.

As anxious as I am for this day to be over with, I'm almost sad to see it come and go so quick. Of course, my thoughts would've been different had you asked me a week ago after doing 20 miles (I still don't believe it) but I am wondering what's next after this? Maybe I should ponder that after the race is over, haha.

Honestly though, I don't know if full marathons are quite my thing. The time and energy commitments are crazy and there are many sacrifices to be made. Maybe it would be easier if I wasn't in school? Who knows...At least I can say I did this one.

Next Friday, I'm doing a health & fitness assessment at UC Davis Sports Medicine. I'm hoping to make a few changes to my running that are geared toward me, not just women or my age group (ok, losing a few pounds would be great, too). The test includes:

1. A physical exam and questionnaire to assess disease risk.
2. Measurement of resting and exercise blood pressure, heart rate and heart rhythm (electrocardiogram).
3. Resting lung function assessment.
4. Measurement of body composition.
5. Tests for muscular strength and flexibility.
6. A graded exercise test with measurement of heart rate, blood pressure and oxygen consumption (VO2peak).
7. Explanation of test results and an individualized exercise prescription designed by an exercise physiologist.
8. Dietary analysis and counseling by a sports nutritionist. (separate visit)
9. Counseling session with our sports psychologist to help you stay motivated. (separate visit)
10. Optional blood analysis to assess risk for heart disease ($50)

I'm anxious to see what happens because I feel like I don't have a lot of direction. Formulas for heart rate, VO2 Max, all that stuff is so broad and I want to know what my personal stats are. Ground zero, per se. Where I'm at and where I could be. Potential is a great motivator sometimes, I'm learning.

On the other hand, I have found a few favorites that might keep me running even if won't be for 26.2 miles at one time. I found this shirt recently at a local running store - the Saucony Elite Speed Melange. I'm considering wearing it for the race since it's cute, comfortable, and the chafe-factor has been zero.


My shoes of choice are the Saucony ProGrid Guide. I originally got it in a standard width but having a blister on my pinky toe convinced me I needed a little more room. I just WISH they came in something other than a blue/white color combo (I loved the lime green of the first pair). Ah well, comfort over style is kinda the name of the game for a race that long.