HITS Napa Olympic Triathlon: Week 4 training & Lifetime Indoor Tri recap

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Things got real this week an impromptu Lifetime indoor triathlon that my friend Colleen and I did while while I was visiting family at home in Michigan. We signed up for the time-based event (10-min. swim/30-min. bike/20-min. run)  on a bit of a whim because the theme was, “Inspiration Without Intimidation,” so it seemed like the perfect way to ease into racing season.

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Final results are still TBA (update: I finished fourth among the ladies and twelfth overall) but I’m happy with my performance. The swim, as expected, still needs some work. I completed maybe 17 or so (update: 17.5) lengths of the pool before the whistle blew, but I never got my breath under control enough to get into a real rhythm.

I did make up for it on the bike because we were allowed to keep a low resistance while spinning, so I tried to maintain a quick cadence and a speed in the 46-50 mph range. After a half hour, I hit 23.9 miles, and even got a kudos from my lane partner from the pool because we were pacing off each other for most of the ride.

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Before we knew it, it was time to hit the treadmill, which requires a very different mindset from running outdoors while racing. As long as we kept the incline at zero, we could set it to whatever pace we wanted, which is definitely more art than science when you’re used to running more by feel towards the end of an event.

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I warmed up with a minute at 6.8, then decided to push it up .2 mph faster every two minutes for as long as I could maintain it. There were a few minutes around the 8.8 and 9.0 mphs points where I almost hesitated when it came time to speed up, but knowing that there were just a few more minutes to go helped me hold on.

Well, that, and the fact that my new racing buddy next to me had his speed set to 10.7 mph near the end. My competitive juices started flowing; I wasn’t racing him, per se, but the fact that he was still going strong made me realize I could give more, as well. So I kicked it up to 9.7 mph for the last minute to hit 2.8 miles at the end of our 20 minutes.

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I highly recommend an indoor race if you’re wanting to test the triathlon waters. Not only is it a great way to get a feel for the flow of the different disciplines (and the transitions in-between), but it’s also the most controlled environment possible for an event.

Bonus: It’s also smart to do it with a good friend, so you can help each other wrestle into your respective spandex outfits after the swim portion; we all had a few good laughs in the locker room trying to streamline that process!

Here’s what the rest of the week looked like from the training plan…

Week 4 Olympic Distance Training Plan – planned & (actual)

  • Swim 60 min. (50-min. pool swim)
  • Bike 60-90 min. / Run 30 min. off the bike (55-min. spin & 25-min. treadmill run)
  • Swim 60 min. (Lifetime Indoor Tri: 10-min. swim, 30-min. bike, 20-min. run)
  • Easy run, 45-60 min. (60-min. runch)
  • Rest or active recovery (rest/travel)
  • Long bike, 90-150 min (45-min. recumbent bike)
  • Long run, 9-12 miles (9-mile treadmill run)

And here’s a few highlights from the week, starting with a “Ladies Who Runch” edition of our Monday SweatGuru run. It was just Maria and me this week, as most of the usual crew was traveling or recovering from last week’s LA Marathon.

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Tuesday was a travel/rest day, as I said goodbye to San Francisco for a bit. I heard I left some pretty amazing weather behind, but was rewarded with this parting shot from the plane on my way out.

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Quite a different view from my current one, which is winter in the Midwest — and that means one thing: Snow. Throw in some cold temperatures, wind chills and ice for good measure, and you’ve got a recipe for a modified training schedule.

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Especially when the roads look like this; the last thing you want to do is leave the warm house and go jump in a pool. But I did it! It’s all about being flexible and changing with the environment to hit your mileage for the week.

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And as much as I wanted to get another run in outside, the fluctuating temperatures and weather conditions have made it more of a gym-based training week, which is fine by me. It’s fun to switch things up, especially when you can enjoy a nice view during your treadmill runs.

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And I’m loving this pool. I used to be a member at Lifetime Fitness when I lived in Michigan and Illinois, so coming back for some workouts always feels like a happy homecoming — especially when I have the lap pool to myself. No better ‘me’ time than an empty pool and 2,000 meters!

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Stay tuned for week five…

Race Recap: Chabot Trail Run 30K

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As a fitting follow-up to last weekend’s ‘ride of firsts,’ today was a ‘run of firsts’ at the Chabot Trail Run in Castro Valley, Calif.: First longer trail race, and first 30K distance in the books! And as I sat recovering on the couch and sorting out the day’s events, I decided it’d be best described as equal parts exhilarating adventure and happy coincidence.

But, to back up for a moment…Vivi, my running partner in craziness crime, and I signed up for the event on a whim (although she did talk me down from the 50K, thank goodness), thinking it’d not only be a nice change of scenery, but also a good way to give our legs a rest from the roads, as well as a perfect proving ground race to test our trail mettle.

photo (47)We arrived to the start area about 45 minutes before the 8:30 a.m. gun time and managed to snag the last parking spot (good race karma, we decided) before picking up our packets, hitting the bathroom and swinging back by the car to drop our sweats.

By the time we did all that, we could hear the race organizers lining people up, so we jogged over to the start.

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After giving a few last-minute instructions, the event director started the final countdown, and we were off!

The first mile or two was on paved roads around the lake, so we eased in at a conservative 9:00-mile pace. Then the pavement gave way to dirt and we got onto the good stuff…a bouncy footbridge followed by soft trail.

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Now, about that happy coincidence: Vivi had put out a call on Facebook the previous evening to our November Project friends about the race, letting them know we’d be running and inviting them to join in to pace us or cheer us along.

We figured it might be too last-minute to have anyone take us up, but a little ways into the run we heard someone come up behind us and say, “Are you Jen and Vivi?”

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Enter Molly, whom I nicknamed my Race Angel for the day! She’s training for the Boston Marathon and had a 19-miler on the schedule for the weekend, so she figured she’d kill two birds with one stone and grab some miles while gabbing with some fellow runner gals.

In yet another testament to the amazing running community, we all immediately started chatting like old pals…and the miles flew by because we were so immersed in conversation.

Before we knew it, we had tackled the first of four major climbs (walking the steep parts because I wanted to heed my ultrarunner friend Jamie’s advice to conserve energy) and hit the first aid station. 

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And, wow. They should call these mini-buffets instead of aid stations. It was like a mirage in the desert, such an amazing spread with all kinds of items, both healthy and not-so-healthy. Huge kudos to Inside Trail Racing for really taking care of us runners.

With my sweet tooth, I thought I would have to restrain myself around all the candy, but I actually wasn’t craving it at ALL. In all my pre-race hydration focus, I ended up making a rookie nutrition mistake (more on that later), so I grabbed a PB&J sandwich square to stay on the safe side.

And then we were off again!

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Over the next few miles we met up with a super-nice woman named Leslie — a mom in her 50’s who had taken up ultra-running and was doing the 50K as a wait to train for her upcoming 50-miler.

That’s the great part about these longer distances; not only are they so much less crowded that road races, but you can run alongside people at a slower pace and actually have some great conversations along the way.

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I think (hope?) people enjoyed running with us, as well. We were having such a great time being out there, laughing and taking it all in, that we must have served as some interesting on-course entertainment!

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Despite the intermittent climbs, our spirits stayed high as we alternated jogging on the flats and small rolling hills with walking up the steeper areas.

I also tried to stay on top of my hydration and fueling, which was Leslie’s main advice, taking sips of Osmo Nutrition Active Hydration and nips off my PocketFuel every mile or so.

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After we had done another four miles (~10 total), we came upon the second aid station. By this time, my stomach was starting to feel a little grumbly (Note to self: My big mistake was to eat salad for lunch the day before the race – never again, as it didn’t set well).

I tried a combo of boiled potatoes dipped in salt, along with a Dixie cup of Pepsi, which helped. And then we were off again!

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The third and final aid station before the finish was about four miles away (~mile 14), and we were still feeling pretty strong at this point. So strong, in fact, that a fellow runner commented on how upbeat we seemed as we hiked up a steep hill.

She identified herself as a triathlete by training, and said that her half Ironman races were much easier than the 30K distance, which made me very happy to hear in light of my upcoming April Olympic distance!

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We made good time to the final aid station, and I grabbed more Pepsi and salted potatoes, filling the flasks in my Ultimate Direction Jenny Ultra Vesta (ok, I may have gotten it for the name, but it’s such a handy and comfy vest for long runs) with water mixed with the Tailwind electrolyte drink that they had on the course.

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By this time, we were out of the wooded areas and running in full sun, along dirt paths through some really beautiful scenery (another benefit of trail events).

We kept commenting on how lucky we were to have such good weather, too — it was a perfect 65 degrees.

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About 15 miles in, I remember telling Vivi and Molly that I couldn’t believe how good I felt.

Admittedly, we were undertrained for the race — I was hoping to get 14-15 miles the weekend we attempted the Double Dipsea last month, but the weather never cooperated, and we called it a day at 10. So we were attempting 18+ miles, having completed only a 12-mile “long” training run in advance of the race.

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Well, apparently I provoked the running gods by saying that — and it turns out they’ve got a wicked sense of humor. No sooner did I utter those words than the wheels started slowly coming off, and thus began a gradual unraveling over the next few miles.

I forced myself to keep sipping and eating small amounts, but every incline got tougher as the accumulated climbing of the day started to take its toll. Our solution? A few photo opps as we made our way slowly toward the finish (i.e. chances to rest for a minute, catch our breaths and bring our heart rates down).

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With a mix of jogging down straightaways and walking up inclines, we slowly ticked off another mile and saw a sign that indicated we were a mile away from the finish. Heartened, we picked up the pace to bring it home. But at the end of that mile, when the finish line was nowhere in sight, I hit the mental wall.

We figured we couldn’t have more than another mile, and Vivi got her second wind, so she ran ahead while Molly hung back and kept me distracted enough to keep going despite my rebelling mind and body.

When we turned the final corner, saw the finish line and noticed that the clock was under 3:30 (Vivi and I were thinking we’d aim for under 4:00, but would thrilled with 3:30), it was enough to give us that final boost to get across the finish. Final time: 3:23:21.

And then the feasting began!

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On the way out of the park, we ran into a woman who races with her Dachshund. He had completed the half marathon today, and he’s training for his first marathon later this year — so, of course, we had to get a shot with the impressive little guy and his bib (yes, he was officially registered for the race).

Leslie (our new ultra hero from the race) had also mentioned that it was her rule to make a new friend during every event — so between her, Molly and our new four-legged mascot, we not only met but happily exceeded that goal for the day!

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And I’ve just got to share something that Vivi and I saw on our way home over the Bay Bridge that gave us a laugh…

This furry fellow was also enjoying himself today, catching some rays and taking in the views from the sunroof.

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There certainly is something to be said for taking on another round of firsts. You never know where it’ll take you — and who you’ll meet along the way.

Happy running and racing, friends!

Scenes from a Sunday ride of firsts

Source: Jess Smith

Source: Jess Smith

“Coeur” is French for “heart,” so it was only fitting that those of us in the Bay Area met up during Valentine’s weekend for our first of (hopefully!) many ladies’ bike ‘n’ brunch rides with Coeur Sports and Osmo Nutrition.

Interestingly enough, “coeur” is also the root of the word “courage,” and I ended up needing a good dose of it in order to get myself out the door this morning. To say I was nervous pulling up to our meeting spot would be putting it mildly…I mean, this group touts some serious racing resumes (we’re talking pro triathletes, Ironman finishers and all-around endurance sport superstars), and I’m still very much a noob when it comes to the swim and bike stuff.

Our hosts Hailey and Jess not only welcomed everyone with open arms, though, but they also offered encouraging words as I admitted to them that I was feeling super intimated and in waaay over my head. But before I knew it, we were off…and it was sink or swim (or more like punk out or pedal), so I rode along with my friend Amy, a fellow runner and November Project member, and we joined up with Doris, a local triathlete with whom we both hit it off immediately.

It turned out to be a ride of many firsts as we hit the road for our adventure:

First time meeting the Coeur crew in-person and cycling in a group…

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First time riding in bike shoes and cleats…

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First time helping to change a flat tire (successfully, I might add!)…

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Source: Doris Steere

Source: Doris Steere

First time taking in the beautiful scenery in Woodside, Calif. (although we did get a bit lost)…

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First time realizing how good brunch tastes after a ride, especially when you’re surrounded by incredibly inspiring women…

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And, finally, first time in a long time realizing you’re never too old to still have “firsts” — whether it’s making new friends, conquering fears, tackling challenges or simply believing in yourself…

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We ended up riding about 18.5 miles total, which included almost 2,500 feet of elevation gain for what I dubbed the “thigh-thrasher” workout. While it ended up being a more, er, “creative” route (read: we got lost and took a totally different path), it was a good metaphor for the day: It’s not always about sticking to the planned journey; sometimes it’s when we veer off track that the magic truly happens.

Lighter Super Bowl fare that’ll still satisfy big appetites

Source: Blisstree.com

Source: Blisstree.com

Sure the game’s great, but the other main attraction for many of us this Super Bowl Sunday will be the food (with the commercials coming in a close second, of course).

So bring on the wings, chips, dips and desserts – but hold the traditional recipes, which are riddled with calories, fat, sodium and sugar. Instead, try these modified versions, and score some points with party goers when you serve up a tasty spread that’s as healthy as it is hearty.

Baked Chicken Tenders

Cut boneless, skinless chicken breasts in to one inch strips. Soak strips in buttermilk, and then dredge them in a mixture that’s two parts Parmesan cheese to one part bread crumbs, pressing firmly to adhere. Lay the strips on a lightly-greased baking sheet, and bake at 475 degrees for 15 minutes or until chicken is no longer pink and the juices run clear. Dip in assorted condiments, such as Frank’s Hot Sauce, honey mustard, BBQ sauce, ketchup or non-fat ranch dressing.

Quick-n-Easy Chili

Finely chop one yellow onion and cook in a frying pan with one tablespoon olive oil until translucent. Add one pound ground beef or turkey and cook until browned. Drain fat, and then add to a crock pot with one can each of kidney beans, black beans, corn, stewed tomatoes and tomato paste. Mix in one teaspoon each of chili powder and ground cumin, then sprinkle with salt, pepper and a dash of cinnamon (yes, cinnamon – trust me!) to taste. Cook until bubbly, and then serve topped with low-fat shredded cheese.

Sinless Spinach Dip

Finely dice two green onions plus a can of water chestnuts, and mix with one package frozen, chopped spinach that has been thawed. Add one package Knorr® Vegetable recipe mix, plus two cups of fat-free yogurt and one cup of ricotta cheese. Garnish with wheat pitas or toasted wheat bread.

Mindful Munchies

Air-popped popcorn makes a great snack that can be eaten by the handful with relatively little damage to the diet. Flavor with bold spices (equal parts chili powder, paprika, cayenne pepper and salt with do the trick) for a treat with some heat, or give it that sweet-and-salty kettle corn kick by misting popcorn with cooking spray and sprinkling sparingly with equal parts salt and sugar.

Dessert Do’s

Last but not least, even if you’ve mastered the main menu, everyone will be looking for something sweet as the grand finale while watching the game. Fresh fruit is always a healthy option, with a light drizzle of Hershey’s syrup for the sweet tooths of the bunch. Or try a healthier version of the traditional cakes, chocolate chip cookies and brownies by using more nutritious wheat flour, swapping in yogurt or applesauce for oil, opting for antioxidant-rich dark chocolate over milk chocolate, or even adding nuts and dried fruits to pack a more nutrient-dense punch.

What are your favorite Super Bowl Sunday treats and traditions? 

A night with Nike Training Club

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When it comes to Kool-Aid, I’ll drink whatever flavor Nike’s got on tap. So when my gal Sam, ambassador extraordinaire, put out the invite for a week-long extravaganza of Nike Training Club events, I knew we were in for a good time.

Vivi, my workout partner-in-crime, and I headed down to meet up with the ladies at The Box SF on Tuesday night to check out the yoga session. An instructor from Yoga to the People was on hand to lead us through a Vinyasa Flow class, which was a much-needed (read: mellow) workout after Saturday’s adventure in the bay and Sunday’s long run.

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We arrived to  a serene space filled with pink and purple yoga mats. After a checking in and checking our bags, we grabbed a spot up front with some of our fellow November Project peeps (yup, the group that crushes hills together must also work out the quad and hammie kinks together).

And it was a good thing we got there early because the space filled up quickly. Apparently word got ’round about what a blast everyone had at the previous evening’s kickboxing workout; here in SF, we’re like moths to a flame when it comes to serious sweat sessions.

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While we got down to business with our vinyasas, the Nike crew snapped shots and filmed the session with GoPro cameras from various angles. A few of the participants also modeled Nike’s yoga gear, so we got to “ooh,” “ahh” and “om” over all the the new fun prints and brightly-colored products in action.

My hands tend to slip more than my feet, so I’m not sure about the shoes/wraps, but I am a sucker for an awesome printed tight. Maybe, just maybe, they’ll get me motivated to hit the mat more often…

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After the session wrapped up, we mingled for a bit over snacks and spa water before a good chunk of the group was bussed back to Niketown. If definitely got me interested in the weekly NTC classes, and I’m hoping to hit another event or two — tonight is a barre class, Friday’s a run along the Embarcadero, and Saturday is another NTC workout at Niketown — to round out the week.

Wanna join in on the fun? Check out the NTC Facebook page to see if your area’s participating. If not, there’s always the option of living vicariously through the NTC app — I can’t speak to it yet, since I just downloaded it myself to test, but at first glance it looks like a great resource for some hardcore home workouts, courtesy of Nike’s pro athletes and master trainers.

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Have you tried the NTC workouts? If so, what did you think?

Hope you’re having a happy, active week!

Race Recap: Hot Chocolate 15K

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A priority race for elite runners the Hot Chocolate 15K is not…but it was a bucket list item for this professional sweet tooth.

So after hearing all the hype from other cities, we (me, Hubby and our friend, Kelly) decided to take the plunge and kick off 2014 with a fun, themed run.

Dubbed “America’s Sweetest Race,” the event features a one-of-a-kind post-race party where runners enjoy music and a family-friendly kid-zone, plus finisher’s mugs filled with hot chocolate, chocolate fondue and tasty, dippable treats.

Drooling yet?

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Here’s how the day went down:

Despite leaving early to get a jump on the traffic and parking situation, we ended up getting a late start (as in jumping into the corral behind our assigned one) because it was a more of of a hike than anticipated to the start line from the gear check area. No complaints, though; I’m not a fan of hanging out in the corrals way before the gun goes off anyway (too much nervous energy!), and since this was a more causal fun run, we weren’t too concerned about jockeying for position.

In terms of time goals, we were aiming for under 1:20 (between 8:30-9:00 pace) for a few reasons: First, it was a new race distance for all of us to figure out; second, we were realistic about the likelihood of the course being pretty crowded; and third, because we were using it more as a training/pacing run during a mileage-building cycle (specifically, in preparation for next month’s 30K).

The gun went off, and our first three miles took us through Golden Gate Park toward the ocean. It took a good two miles until the crowd thinned out enough for us to be able to get up to pace, but the mood was light and the weather was perfect (about 50 and sunny), so we took in the scenery and slowly settled into a steady rhythm. Once we hit the Great Highway, we had a four-mile stretch ahead of us (two miles down, two miles back) and things really started to open up, so we pushed it up to a 7:45 pace as we marveled at the waves crashing wildly on the beach.

Going in, I was apprehensive about this particular stretch because it was tough, mentally, during my fall marathon…but before I knew it, we were back up at Golden Gate Park and had just under three miles to go to get to the finish. This is also where we realized that the first three miles were net downhill, though, because we had a few rolling climbs to cover on way back. But thanks to the addition of our recent hill training (shout out to November Project!), I noticed I was able to attack the inclines rather than back off on ’em.

With the finish line in sight, we gave it a final push and crossed in 1:17:03 (8:17 pace). Not blazingly fast, by any means, but a strong finish — and more importantly, a healthy start to the 2014 racing season.

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Thinking of my Team Coeur 2014 gals!

Another major difference in this race (besides the unique distance)? Instead of the usual finisher’s chute  process (medal, photo, mylar blanket, food), we had a bit of a walk back to the “village” for the post-race party.

But it was definitely worth it once we saw the deliciousness that awaited us: Not only were we given steaming cups of hot chocolate, but the partitioned plastic mugs also contained melted chocolate, fruit, marshmallows, Rice Krispie treats, pretzels, etc.

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It’s definitely a must-do event for all the chocolate lovers out there — probably not the way I’d want to fuel up after all my runs (an hour later, I was majorly craving  something salty!), but the theme was cute, and both the volunteers and the participants were especially, ahem, “sweet” in keeping with the spirit of the race.

If you’re interested in running one in your area, click here to see a list of current locations (14 cities, and counting, around the U.S.).

Race Recap: Turkey Trail Trot XI

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Happy holidays, and I hope you had a terrific Thanksgiving filled with family, friends and all kinds of delicious food!

We enjoyed all of the above, but only after burning off a few pre-meal calories in the five-mile Turkey Trail Trot in San Francisco.

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The weather was gorgeous (around 70), and they capped the field at 1,400, so it wasn’t too crowded as we gathered at the Polo Fields in Golden Gate Park for the start.

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Our friend, Matt, had invited Hubby and me to join his brother and extended family in their annual Thanksgiving tradition, so a fun run seemed like the perfect way to cap off a successful running season (not to mention an excuse to dress up in costumes).

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I was coming off last weekend’s half marathon, plus my legs were pretty shot from working out with the November Project crew (more on that in another post) and taking a riding lesson the day before, so my plan was to jog it super easy, sans music, and just relax and enjoy the ride.

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Of course, that included some super-awkward mid-run selfies along the way, but we had a blast and crossed the finish line in 47:24, averaging 9:29 minutes per mile. Not a PR, by any means, but the point was to get out, stretch the legs and prep our stomachs for the feast that evening.

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On the menu? Turkey two ways, squash, stuffing, salad, Brussels sprouts, cranberry sauce, gravy and, of course, a selection of pies (apple, pecan, peanut butter, pumpkin chiffon), plus a pear tart thrown in for good measure. Oh, and wine…lots and lots of wine.

It felt good to indulge, even if it took until mid-day the next day to fully digest everything and finally feel hungry again!

How much damage did you do on the big day?

Race Recap: Berkeley Half Marathon

Source: Berkeley Half Marathon

Source: Berkeley Half Marathon

Usually I try to go into races with a solid game plan: I’ve got a decent idea as to what my level of fitness and current comfortable pace will allow, and from there comes the “awesome,” “good” and “just-finish” time targets.

But as I lined up this morning at the inaugural Berkeley Half Marathon, I was still vacillating between trying for a PR and just running it for fun. Same course, same distance, two very different mindsets.

Lining up for the start

Lining up for the start

Being a little more than a month out from the Nike Women’s Marathon, my inclination was to try to take advantage of some of the accumulated endurance, but I’ve been dealing with a sore tendon in my foot, as well as some other minor aches and pains…probably from not taking my own advice and running too hard too soon during marathon recovery (I know, tsk tsk).

Ultimately, I decided to play it by ear. The game plan was that there was no game plan, and I’d simply “run by feel.” Coach Jenny Hadfield is a huge proponent of this (read her article on it here). Get out of your head, listen to your body, and you just may be pleasantly surprised, she says.

Waiting for the race to start

Waiting for the race to start

Turns out, it works. Granted a net downhill course, good weather and a number of other factors help, as well…but I PR’d with an unofficial time of 1:47:07 despite not having a pace band, aiming for specific splits or knowing where I was time-wise at each mile.

Here’s how it played out: I broke the race into four 5K’s and tackled each one separately. Of course, if I wasn’t feeling it, I’d have moseyed along, and this post would have been filled with a lot more pictures! But since I was able to get into a groove, the first 5K was warming up and settling into a comfortable pace. The second, third and fourth 5Ks were then about trying to maintain an even pace before giving it whatever was left in the tank for the last mile.

Couldn't resist snapping a shot of all the colorful shoes!

Couldn’t resist snapping a shot of all the colorful shoes!

Out of the gate, I came out fast, but there was a big downhill slope during the first few miles that I wanted to take advantage of. Once we hit the Berkeley Marina, the course was pretty flat, aside from some small hills and sections of rough road and gravel, so I just focused on keeping a strong stride.

Everything was smooth until mile 12 when I started getting super nauseous (Note to self: I think I’ve got to switch to gels instead of chews for distances of 13.1 and under), so it was a fight between trying to push hard and trying to keep my breakfast in my stomach. Throw in a monster hill at mile 12.5, which I briefly considered walking, and it was a tough final stretch, but I’m super happy with the results (and motivated for the next goal – 1:45!).

Home stretch!

Photo courtesy of official KineticFix race-day photographer, Ben 🙂

And since it was the inaugural race, I’ve got some feedback  and constructive criticism for organizers:

Pros: Nice long-sleeve technical tee, well-organized from start to finish, accessible start/finish with ample parking, lots of port-o-potties at the start, friendly feel, flat and fast (net downhill) course, multiple disciplines to choose from.

Cons: Small expo (albeit I went to the early pick-up at Sports Basement, but there wasn’t much there), I didn’t see a marker at Mile 1, no time clocks at mile markers, rough patches and gravel stretches along parts of the course, crowded last mile where all distances converged and ran around the Golden Gate Fields parking lot = clusterfest, ginormous hill at mile 12.5, point-to-point course (versus start/finish at same location).

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DONE! With a shiny new medal and a shiny new PR, to boot

Overall, though, it was an excellent race, and I’ll definitely be back…although maybe next time I’ll have a more specific goal in mind now that I have a handle on the course and the flow of the race.

Huge congrats to all my Bay Area blogging friends who ran today, too. We were out in full force!

And one more note – I’m thrilled to be featured in the “Runner Spotlight” on RoadRunnerGirl today; check out the post here to read my Q&A, and thanks to Mindy for the opportunity!

Happy World Run Day!

If you haven’t logged your daily miles on the trails, track or treadmill, there are still a few more hours to get out and celebrate World Run Day, an annual event that celebrates (surprise!) running and charitable giving.

Source: Active.com

Source: Active.com

The event was created in 1999 by Long Island runner Bill McDermott in remembrance of his brother, who was killed in an automobile accident on Nov. 8, 1983. Since then, World Run Day takes place on the Sunday closest to November 8 each year, and has counted tens of thousands of participants to-date.

WRD-2013activeWorld Run Day’s mission is “to broaden and promote the health benefits of running while also encouraging runners to donate to their favorite charity.” It’s the only event of its kind celebrated simultaneously around the globe with group events, both large and small, in cities such as San Francisco, London, Sydney and even Afghanistan.

Each year, World Run Day event organizers and participants hope to further the sport by helping to:

  • Promote running — Partner organizations highlight the health benefits of running for all citizens young and old
  • Encourage charitable giving — The event serves as a rallying cry throughout the running community to help others
  • Mobilize the running community — To elevate the sport of running while promoting its benefits and providing locations for people to run locally
  • Offer event director tools — Free resources are available to produce local World Run Day events
  • Inspire future running leaders — A campus outreach program is intended to inspire members of a younger generation

For more information, or to participate in this year’s event, visit RunDay.com.

How are you planning on observing the ‘holiday?’

RUN10FEED10 race recap

Despite a cold, dreary, don’t-wanna-leave-a-warm-bed kind of morning, San Francisco’s running community gave Women’s Health a warm welcome for the 2013 RUN10FEED10 10K.

On the menu? Tackling 6.2 miles in exchange for providing 10 meals each for those going hungry in the surrounding area.

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Although I’m still recovering from last week’s Nike Women’s Marathon, I just couldn’t pass up the opportunity to come out and support such a worthwhile event.

And we may be thin-blooded Californians, but a little fog wouldn’t keep us from descending on Crissy Field, where we huddled together to keep warm before the start.

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The course featured a loop around the marsh followed by a double loop to the Golden Gate Bridge and back, along the Golden Gate Promenade.

Great views, for sure, but I knew the two later loops may prove difficult – not only due the repeat factor, but also because faster runners would be doubling back and running alongside slower pace groups, which could be a recipe for some real confusion on the course!

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Women’s Health had it expertly organized, however, and there was a positive vibe among participants, volunteers and spectators that was palpable. I think we all knew we were there for a bigger reason than the race itself.

In fact, the start was one of the most mellow (and polite) ones I’ve ever seen; no crowding or jockeying for position, which was nice.

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Since this was my first post-marathon run (exactly a week out), my plan was to go strong, but not all out. In the back of my mind, I was thinking about a possible PR since the conditions were favorable (cool weather/flat course), but I’d have to see how my body would react to running with some residual aches and pains.

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Before we knew it, it was time for the final iPod and GPS watch check…and were off!

I went out a little faster than I usually like, but I figured I could push the envelope with this shorter distance. It’s a completely different feeling/frame of mind than the marathon: There, you aim to settle into a comfortable pace for a few hours; here, you learn to accept the fact that it’ll be uncomfortable the whole time. But the faster you go, the sooner you’re done!

My right foot was acting up a bit the whole time, but by mile five I knew I was within reach of a PR if I could give it a push to the end, so I willed my breakfast to stay down as I picked it up for the small loop to the finish. I saw the clock ticking toward 49:00, so I picked it up for a final kick to see if I could hit a 48-anything.

Final time: 48:58 – a new PR by two minutes.

Another highlight: After I caught my breath, I caught up with @RunEverAfter at the post-race festival. She was volunteering at the race, and we chatted about how she’s crushing her marathon training. I’m thrilled for her progress and, once again, proud to be a part of our amazing local running community!

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Missed the race, but still want to help make an impact?

Here’s why you should: The FEED Foundation is dedicated to ending world hunger, partnering with organizations such as the United Nations World Food Programme, UNICEF, DonorsChoose.org and local food banks to fight hunger and eliminate malnutrition by providing school meals, nutritional supplements and education.

Here’s how you can: Click here to give to a specific FEED Fund, whether you want to support moms, victims of natural disasters, people affected by HIV/AIDS, and more.

For more information, visit TheFeedFoundation.org.