October 9, 2013

Nike Women’s Marathon SF: Week 14 training recap

Source: Nike

Happy hump day, and welcome to the week 14 recap!

There’s quite a bit to get to, so I’ll jump right on in. Here’s what the schedule looked like:

Tempo run – 5 mi
Track workout – 7 x 800s
Long run – ~~15 mi~~ 13.1 mi

After all the rain in Portland, this week’s downright toasty weather in the Bay Area was a welcome change. Although I did bring one little souvenir home with me: a head cold.

The first sign of trouble: Tuesday’s five-miler was uneventful, although I felt like I was really dragging. Then came the telltale twinge in my left tonsil when I woke up on Wednesday morning, which evolved into a full-body ache by the end of the day.

No, no, no. I cannot get sick with a half marathon in four days and a full marathon in two and a half weeks.

So I proceeded to lay low (i.e. not leave the apartment; thank goodness for home offices), hydrate like crazy and load up on OJ, smoothies and vitamins. Healthy habits aside, I think it was actually the two nights I knocked myself out with NyQuil that finally did the trick.

While I managed to ward off the worst of it, I still wasn’t feeling 100 percent on Thursday, so I pushed my track workout to Friday. Despite the extra day of rest, I really had to drive myself to stay on pace for the 800’s, which ranged from 3:38-3:48 (the target was 3:45-3:48).

Aside from a little stuffy nose, I felt better by Saturday morning…although I woke up with a sore left hamstring (seriously, what is wrong with that side of my body this week?!), so I did an easy 30 minutes on the bike and rolled the heck out of it before hitting up the expo for Sunday’s race.

The schedule technically had me running 15 miles for this week’s long run, but I figured a race of 13.1 would count because it’d be at a harder effort. Plus, there’s no better way to rev the engines than with a little pre-race race. And, Hubby decided to run with me (his first half…yep, just like colds, the running bug also seems to be very contagious).

This race actually turned out to be a great dress rehearsal for the Big Day (aka Nike Women’s Marathon on October 20) because…I slept right through my alarm on Sunday morning!

Yes, total rookie mistake. And no, I was not hopped up on NyQuil at the time.

Luckily, Hubby was planning on waking up later, so his alarm got us both up…although it was a mere 30 minutes before we had to be out the door. Not exactly an ideal start, but miraculously everything else went smoothly, and we got to the start with time to spare. We even bumped into @PavementRunner and got to wish each other luck before lining up in our respective corrals.

As you can see, the start was super crowded. I heard there were about 16,000 people doing the race, but they had us well organized into groups by projected finish time, starting with the fastest runners.

Why? Well, mostly to prevent mass chaos when the gun goes off. Rather than having everyone start at once and run the risk of over-eager runners trampling each other, each corral gets its own official start. But don’t worry; your timing chip doesn’t register until you actually cross the line (hence the difference in “gun” time and “chip” time).

Hubby and I were slotted into the second corral, which means that we’d be in the second wave of runners to cross the starting line.

After the National Anthem, we were off! My game plan was to run by “feel” to gauge my pace and fitness level, which will better inform my planning for the full 26.2 in two weeks. Here are a few of the highlights:

Miles 1-3: These were the warm-up miles where we focused on getting a feeling for what pace would be sustainable for the duration of the race. You can have a number in mind, but it may change due to a number of external influences (i.e. temperature, humidity, etc.), so it’s good to do an assessment at this point. We resisted the urge to go out too quickly, and stuck by the 1:45 pacers.

Miles 4-6: By now the initial adrenaline wore off, so we settled into an 8:30 pace, which felt comfortable. I ate a chew every mile and a half or so, and we stopped at the aid stations for water because the weather was a bit warmer than what we were used to in the city. And now that we were in the groove, I started to enjoy the scenery, including one inspirational runner who was keeping a good clip despite having both arms occupied – one broken and the other carrying an American flag!

Miles 7-9: I always see these as the most mental miles; you’re about halfway in, and if you can hold the pace and get to double digits, you’ll be in the clear. Hubby and I were checking in regularly with each other and were both feeling good. We continued to stop at the water stations, and I upped the chews to one per mile to maintain energy. Also helpful for morale was the spectator signs; my two favorites: “Trample the weak, hurdle the dead” and “Remember, your training lasted longer than Kim Kardashian’s marriage.”

Miles 10-11: Around mile 10, we made a turn out of a shaded neighborhood and onto a main road…into full sun. I could feel the rays getting stronger by the minute, so I knew it was crucial to finish before it started getting too warm. Water stops were no longer optional, and I started to pull away from Hubby around mile 11 (we had an agreement beforehand to go ahead if one of us needed to drop back).

Miles 12-13: This is simultaneously the best and the worst part of the race. You’ve got another rush of adrenaline because your brain realizes you’re almost done…but then you realize that your legs are not able to react as quickly as you’d like, so it becomes a mind/body battle. I just had to dig in and rely on the growing crowd support, even though with all the turns, the finish line was nowhere in sight!

Final .1 mile: At last! We rounded a corner, and the finish line was like a mirage in the desert. It always is (feels?) farther than it appears, so all I could do was try to block out the burning in my lungs and legs and just focus on getting to it. I crossed the line and gratefully took the bottles of water, Gatorade and chocolate milk from volunteers before watching Hubby finish about a minute later.

Official times: 1:53:01 for me, and 1:54:16 for Hubby.

We met up again with @PavementRunner (who rocked a 1:37 PR, by the way) and the rest of my Saturday morning run crew to take a victory photo at the post-race celebration.

And on the way home, we decided to continue the festivities with a little In-N-Out…”Animal-style,” of course.

All in all, a successful race day: Although it took some restraint to run without trying to go all out for a PR, I’m happy we ran strong – yet sane – and stayed injury-free, which was the ultimate goal.

Stay tuned for next week…the final full week of training before the Big Day!

Posted in Events, Fall, Nike Women's Marathon, Race Recap, Rock 'n' Roll San Jose Half Marathon, Running, San Francisco, Training
2 Comments

October 1, 2013

Nike Women’s Marathon SF: Week 13 training recap

I’ve been referring to this week as “lucky number 13” for a few reasons: First, and most obviously, it’s week no. 13 of the training plan; second, it contained the final looong run before the taper; and third, if I made it this far without major injury, I would consider myself fortunate.

Source: Nike

So far, so good. Fingers crossed, but the marathon gods seem to be smiling down this time around, and aside from a few proverbial bumps in the road this week, here’s what the schedule looked like:

Tempo run – 5 mi
Track workout – 6 x 1200s
Long run – 20 mi

If last week’s weather didn’t signal the start of a new season, Tuesday’s packed track certainly did. The kiddos are back in school, and training for fall sports is now in full swing.

It’s also starting to get darker earlier (and lighter later), which is probably part of the reason fall races are so popular. We love to take advantage of the extra-long summer days for training!

Aside from dodging munchkins and steering clear of sprinters, my speed workout went smoothly. The goal was to keep each 1200 in the 5:42-5:45 range, which I did pretty well (5:41, 5:43, 5:47, 5:41, 5:40, 5:35)…and I even had a little left in the tank to kick it up a notch on the last one.

The only real hiccup was that my Nike GPS Sportwatch, which has been sputtering lately, looks like it has finally gone on the fritz. It skipped a few sections of the track, so my recorded distance was off, and now it won’t sync to my computer, so I’m in the process of troubleshooting with Nike support (fingers crossed).

Side note: I may have found a new favorite workout headband in the process, as well. Bic Bands sent me two of their Minnie Sparkle Bands ($12) to test, one in Gunmetal and another in Ocean Ombre.

As you can tell from my hair in the shot, there was some wind on the track that evening, but the Bic Band didn’t budge…

I’m a fan, not only because they’re snazzy (not scratchy) and snug (not strangling), but because there’s also a great story behind the product. The name, Bic, stands for “Because I can,” and the owner, Sandy, originally came up with the idea as a way to raise funds for her first Team in Training half marathon.

After she met her fundraising goal, demand for the bands continued, so she decided to keep making and selling them, donating a portion of each hand-made band to a different charity each month. Visit BicBands.com to learn more and check out the other styles, sizes and colors.

But back to the schedule…because we were headed out of town for the weekend, I moved my long run to Thursday again. This time, thank goodness, I had had a full week of recovery between runs. It was a dark start, though, as I made my way into the Marina.

I hit the water just as the sun started to rise, and the weather was that perfect not-too-hot-not-too-cold temperature for running, so it was shaping up to be a beautiful morning.

As I made my way through Fisherman’s Wharf, I did get momentarily sidetracked by the smell of freshly-baked bread from Boudin Bakery. It took a massive amount of willpower not to tear into one of the arms of this sourdough ‘gator.

The game plan was to meet up with @PavementRunner a few miles into my 20 and run 90 minutes of the midsection together before I finished up on my own. We both had number goals for the morning (me for training, him toward a 200-mile challenge for the month), so we were aiming for an out-and-back nine.

That was before the dreaded GI issues hit about 12 miles in, however. Don’t let the smile above fool you – although the company, the scenery and the weather were all truly awesome that day, my stomach wasn’t cooperating at ALL for the second half of the run.

Like any great running buddy, @PavementRunner reminded me of the bright side, which was that I could use the experience as a learning opportunity for race day in case a similar situation occurs. Well, three pit stops later, there was finally a light at the end of the long-run tunnel.

The final result? Not terrible in terms of timing, considering, but definitely not on pace for the four(ish)-hour goal with which I’ve been toying. And, needless to say, I’ll be re-evaluating my pre-run nutrition routine. I thought I had it figured out, but the last thing I want is to get thrown for a loop like this on race day.

And since we were traveling later that day, hubby was on ice duty and tripled the amount from last time for the post-run soak.

A 20-minute phone call to Mom helped pass the time (and take my mind off the searing pain!).

And although all I wanted to do was crash on the couch and take a nap, this was our view just a few hours later as we headed to the Great Northwest…Portland!

Powered by Stumptown coffee and VooDoo Doughnuts, I squeezed in a rainy five-mile tempo run on Saturday. Of course, it helped that we stopped by Nike Portland the night before to pick up some new gear, including these super-techy Luxe Running Tights.

I’m a tad obsessed with them – they look cool, fit like a glove and wicked well in the wet weather – but as you can see, the back zipper has a tendency to rub on the Achilles, so next time I’ll try keeping them slightly unzipped. Just another good reminder of why it’s smart to do a trial run with new gear before race day!

Stay tuned for next week – the taper has started, but the excitement continues: Hubby and I will be running the Rock ‘n’ Roll San Jose Half Marathon on Oct. 6.

I’ll be at @PavementRunner’s Tweet Up at the expo; hope to see some of you there!

Posted in marathon, Nike Women's Marathon, Portland, Recovery, Running, San Francisco, Training
4 Comments

September 25, 2013

Nike Women’s Marathon SF: Week 12 training recap

Source: Nike

Wake up, gear up, lace up, run, recover, repeat.

That pretty much sums up life as of late, but this week was a welcome change of pace with company in town and these runs on the schedule:

Tempo run – 5 mi
Track workout – 12 x 800s
Long run – 15 mi

I wanted to knock out the 15-miler early to free up our weekend and was fortunate to have a few brave souls who were willing to join me for a mid-week sunrise run (shout out to Dan, Kelly and Kevin!).

Dan and Kelly completed their first trail marathon a few months back, and Kevin’s in the process of training for the Escape from Alcatraz Triathlon, so I wasn’t surprised when we took off at a fast clip through the Marina and through Fisherman’s Wharf.

We continued along the waterfront to the Embarcadero before looping back to Kelly’s and Dan’s ‘hoods to drop them off after the first five miles.

Unfortunately, between the faster-than-usual pace, a few hills and not having fully recovered from last week’s 22.5-miler, my legs were beat.

Poor Kevin had to help hold the pieces together while I slowly unraveled over the next 10 or so miles, which I attributed to a few factors:

First, was the fact that I didn’t give myself a full week between long runs; now I know to space ’em out, especially anything over 20 miles
Next was the gradual buildup of lactic acid in my legs from the fast pace and early hills; I originally had a flatter route planned, but we changed it up at the last minute
Finally, a tendon in my right foot started to act up again; all small items, but the sum of which made the final few miles of the run a real mental battle

I forged on, but was feeling discouraged and starting to spiral into negative self-talk (How can I do 26.2 miles if I can’t handle 15 with a few hills?!), but thankfully Kevin pulled me out of it and kept me focused on the finish line…which included our new post-run ritual of chocolate milk and bananas.

Fortunately this week’s track workout went a lot better. It’s taken me a few times (duh), but the message has finally sunk in: Pace yourself!

That’s what training’s all about – trial and error. You experiment a bit, push the limits, get your butt kicked, and zero in on that sweet spot where you can perform at your best without going off the rails (i.e. “hitting the wall” or “bonking,” which totally sucks and can break a race experience).

I’ve been thinking about this a lot lately, especially after reading this article by running legend Amby Burfoot, which talks about relying more on your Brain-Body feedback than other pace-based mechanisms during a race.

Type-A runners tend to pick a goal and gut it out, no matter what. I’ve done this before. Sometimes it works (i.e. my half marathon PR), sometimes it results in epic fails (been there, done that…never want to go there again), but it’s very tough to maintain that push for 26.2 miles.

Burfoot proposes that we instead run the race at a perceived effort of 98 percent, versus “redlining” at a tough-to-maintain 100 percent. He says that the seconds lost are few, and that it’s actually a bargain—a value proposition, that sweet spot I mentioned above. And something I’m definitely considering when setting race-day goals.

So after running the first 800 to get a feel for pacing (1:53) on the track that day, I reined it in over the next 11 laps and kept the timing in a cluster of 1:46-1:53. Sure the goal was to keep it even tighter, in the range of 1:50-1:52, but you gotta start somewhere, and this is progress in the right direction.

The final run of the week was a five-miler, which was supposed to be a tempo run, but I used it as more of fun run to flush my legs out so I could start with a clean slate for lucky week 13 of training.

Instead of a morning run, I chose late afternoon on a gorgeous first day of fall, complete with 70-degree weather, clear skies and that perfect edge of crispness in the air.

My destination was the Conservatory of Flowers in Golden Gate Park, whose white building stands in stark contrast to the technicolor blooms that surround it.

My favorite spot was the Dahlia Dell, tucked in behind some trees. I stumbled upon it only while jogging around the building to take a closer look at the grounds.

It was the perfect way to round out the weekend, get focused for the home stretch of training and take a moment to appreciate the past season while we kick off a new one.

Speaking of reflection, have you ever played the game “High/Low” about the peaks and valleys of your day, week, etc.?

Well, this week’s low was that my right foot is still sore, so I’m walking the fine line between finishing out training and keeping it from getting worse. Of course, full rest is what’s required to heal it, which I’ll do if it gets any worse. But for now, I’m alternating ice, Epsom salt soaks (like this one) and Advil, plus I researched and am testing a new way to tie laces that’s supposed to help (Lydiard Lacing; check it out).

But this week’s high overshadowed that with some delicious meals, great conversations and reconnecting over fond memories with some beloved out-of-town visitors. A great way to fill up the mental, emotional and physical “tanks” that can all start to dwindle at this point in training.

I do have to say, though, my “dessert tank” is at max capacity after facing this mouthwatering Ghirardelli gauntlet…

The final score? Sea Cliff Sundae: 0, Jennifer: 1.

Stay tuned for next week’s update; less than one month until race day, and only one long run between now and the taper!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
8 Comments

September 17, 2013

Nike Women’s Marathon SF: Week 11 training recap

This week’s lesson? Sometimes inspiration can come when you least expect it.

Not only was I prepping both mentally and physically to peak in mileage this week, but the schedule also included a distance that I’ve been anticipating (er, dreading) for quite some time:

Tempo run – 8 mi
Track workout – 4 x 1600s
Long run – 20 mi (!)

But then I saw this post from Pavement Runner and got totally fired up about pushing limits for two reasons: First, he ran a 38-miler in honor of a friend’s birthday the previous weekend; second, fellow runner/blogger EMZ was taking on her second 24-hour treadmill run (this one in SF to raise funds for education in India).

Source: IkunaApparel.com

Pretty amazing, huh? So I stopped by the kickoff party at Rallypad on Thursday evening to watch her embark on the 100-mile adventure around 8 p.m.

It was quite the shindig, complete with drinks, dancing, a DJ and fun with fellow SF runners, @PavementRunner and @runeverafter.

Rally.org’s CEO Tom Serres even got in on the action by pledging in honor of employees, who could then get on an adjoining ‘mill and knock out a few miles next to EMZ.

And so she went for the next 24 hours, with some fantastic final results, not to mention raising awareness – and funds – for a great cause. Seriously (to use an ‘EMZ-ism’), she “freaking rocked it!”

As for my own running this week? Well, I cut Tuesday’s tempo down by a mile to seven for a quick loop before work. Heavy legs made for a slower pace, though, so it’s only fitting to include a shot of this little guy that I ran in to on my route.

The summer weather we had last week seemed like a distant memory as I ran through the morning fog and mist.

Thursday’s track workout reminded me (again) that I need to cool it on the pace right out of the gate. My target was 7:45-7:48 for each 1600, but after pushing for a 7:13 and 7:10 in the first two, I slowed significantly in the second two to 7:24 and 7:27.

And remember my quest for the best headbands? Well, I tested out a new brand this week, Bondi Band, starting with their sparkly, reversible Skinnyband ($9).

Pro: It stayed in place really well, despite the early evening wind, so it’s perfect for high-impact days. Con: The metallic fabric was a tad scratchy, so I’d recommend it for shorter workouts.

I also tried their Single Braided Skinnyband ($10), which comes in a bunch of great colors. This one was super comfortable, but didn’t have as tight of a hold, so I’d recommend it for those low-impact days – i.e. boot-camp (and, as you can see, it’s also Brydan- and Brian-approved!).

Here’s a close-up shot that shows both in better detail.

Oh, and another highlight of the week? Super Duper Burger. I’ve been craving cheeseburgers like crazy during training, and this is a new spot that’s been on the must-try list. I can now attest that they do, indeed, live up to the name.

Homemade pickles? Yes, please.

Needless to say, I was well fueled up going into the weekend’s 20-miler, which I decided to break into three parts. The first leg was eight miles on my own around the Marina before meeting up with with the Saturday morning run crew.

(Speaking of fuel, I ran right by one of my favorite dessert spots, Ghirardelli…can you tell I have food on the mind pretty much, non-stop, now?)

From there, I met up with the group to knock out the next eight miles. We covered a lot of ground, both literally and metaphorically, chatting about a range of topics over the course of the run. Of course (surprise, surprise), the conversation did turn to food about halfway through (as most long runs seem to do at some point).

For the third leg, I met up with hubby and Kevin, and we decided on a route through Golden Gate Park. I was 16 miles in, and they had just finished a swim in the bay, so we settled into an easy pace for a while before splitting; they went ahead to make a loop, while I doubled back.

Before I knew it, I hit 20 and kept going…partly because it was cold and windy (and I didn’t want to walk back in it to the car), and partly because I felt like I could keep going!!! But I didn’t want to push it too far…

The final tally: 22.5 miles. Aside from being completely soaked through with sweat (I drank two liters of water during the course of the run, yikes) and getting chilled and chafed as a result, I felt really good.

I do have to find some better sweat-wicking gear for the race, however, because this week’s shorts just didn’t cut it (see below). Anyone have suggestions?

My “reward” for this week’s milestone run: An ice-cold bath. Not fun at first, but you do get used to it.

A few tips for making it more bearable, based on my experience: Bundle up on top, get in the bath before you add ice to keep it from being such a shock, and don’t forget reading material to help pass the time.

Oh, and a bring burrito, too…can’t forget the food!

Stay tuned; next week marks the one-month countdown to race day!

Thanks to the folks at Bondi Band for providing samples for review; all opinions are my own.

Posted in marathon, Nike Women's Marathon, Personalities, Philanthropy, Running, San Francisco, Training
9 Comments

September 13, 2013

Bringing Sexy Back: Core exercises for runners

Photo credit: Jupiter Images/Brand X Pictures/Getty Images

More than half of all runners are injured in any given year, and almost 90 percent will experience some type of running-related injury in their lifetime.

With those odds, it’s pretty tough to avoid getting hurt sooner or later, but you can decrease your chances by being proactive about injury prevention. This means addressing anatomical imbalances (through things like stretching and strength training) before they become symptomatic (i.e. injuries).

Photo credit: WalkJogRun.net

I learned this firsthand after experiencing some pain in my lower back after long runs. It took a skilled massage therapist to notice that, while I do regular full-body strength training, I have some work to do in that particular area.

You see, we’re only as strong as our weakest link. And while runners focus most of our time on building heart and leg strength, we’re remiss to dismiss the core.

Not only is a strong midsection essential for more stable, efficient and powerful running (this article from Bodybuilding.com explains it well), but it’s also an effective insurance policy against future injury.

Runner’s World does an excellent job of illustrating how your core supports various movements in this piece, but I also wanted to share a few moves that I’ll be adding to my weekly workouts to help build stronger lower back muscles…not just for my long runs, but for the long run.

Lower-Back Builder #1: Superman

Works: Back extensors, which run on either side of the spine, as well as the glutes

Lie face-down on the floor with your arms and legs extended and neck in a neutral position (i.e. eyes on the floor).
Keeping limbs straight, simultaneously lift your arms and legs until they are several inches off the floor.
Hold for two to five seconds and lower back down to complete one.
Do three sets of 12 reps.

Lower-Back Builder #2: Donkey Kicks

Works: Glutes and lower back

On all fours (with your wrists under your shoulders and knees under your hips), extend your right leg up and back, toward the ceiling.
Continue lifting and lowering your leg to its starting position, keeping your butt and legs engaged.
Do 20-30 reps on each side.

Lower-Back Builder #3: Dead Lifts

Works: Everything from lower back (erector spinae), gluteus maximus and hamstrings to quadriceps and other stabilizing muscles

You’ll need a barbell for this one! Stand with feet shoulder-width apart and balls of feet under bar.
Squat (thighs should be parallel to floor; legs at a 90-degree angle) and grasp the bar with your hands slightly more than shoulder width apart, outside of your legs.
Look forward, tighten abs and slowly straighten your legs, which will allow you to lift the bar – straight up vertically, close to your body.
Come to a standing position with upright posture and shoulders pulled back. Allow the bar to hang in front of your hips; do not try to lift it any higher.
Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out and back, as if you are going to sit down in a chair, and keep your head up.
Do two sets of 12.

Bonus Move! The Clam

Works: Gluteus medius (the culprit in chronic, recurring conditions such as Runner’s Knee, Iliotibial Band Friction Syndrome, Achilles issues and low back pain, to name a few!)

Lying on your side, bend your knees so that your legs form a 90-degree angle in front of you, hips in line with shoulders.
Keeping the top leg bent, slowly lift your knee to the ceiling while keeping your feet together and bottom leg stable.
Do two sets of 20 reps on each side.

Disclaimer: Although I am a former ACE-certified personal trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Posted in Fitness, Healthy Habits, marathon, Nike Women's Marathon, Reference, Running, Training
5 Comments

September 11, 2013

Nike Women’s Marathon SF: Week 10 training recap

You may be experiencing the first signs of fall elsewhere, but we’ve just officially started summer here in San Francisco!

Temperatures began a slow climb during the week and peaked in the 80’s, just in time for a picture-perfect weekend. No better motivation to get outdoors and tackle my week 10 workouts:

Tempo run – 5 mi
Track workout – 8 x 800s
Long run – 15 mi

Tuesday’s tempo run got off to a bit of a rocky start, though. I was sick in bed for most of Monday with a migraine (great way to spend a holiday, huh?), so I was feeling out of sorts and decided to ease in to things with a nice, scenic loop by the Golden Gate Bridge.

As I warmed up, however, I felt better and started to get caught up in my surroundings (case in point: catching sight of the Banana Slug below!). Before I knew it, the five-miler quickly morphed into seven.

Even with all this mileage, I’m still trying to maintain balance by doing a variety of cross training. Not only does it help to strengthen opposing muscles and (fingers crossed) keep injury at bay, but it’s also a relief to change things up mentally. At this point in the program, lacing up running shoes over and over for long runs can start to feel like Groundhog Day.

Speaking of…I’ve been getting a few questions about training, particularly:

Are you actually having fun doing this? And, does a 15-mile run seem short at this point?

The short answers: Not always, and no. Don’t get me wrong, there are parts of the runs that I really enjoy (i.e. when they’re complete!), especially as I get into better and better shape…but I’ll be the first to admit that it’s not always “fun” gearing up mentally – and physically – for the really long ones.

So why do it? I like the challenge. The fact that I can get competitive with my past self, and kick her butt. And keeping the larger goal (crossing the finish line) in mind helps, especially when it means cutting Friday evenings short so I can get up at the crack of dawn on Saturday to hit the streets.

Source: Nike

As for the second question, I was discussing it with a fellow running pal, and we agreed that a distance like 15 miles is just that – 15 miles! While it’s shorter, in comparison, to the longest training runs (anywhere from 20-24 miles), it still requires a certain level of preparation, recovery and recuperation – more than, say, a six or eight-miler.

But it’s all about finding tricks to keep yourself motivated and moving forward. My secret? Bribery. Namely with new training gear and tools.

One of my latest preoccupations has been keeping my hair out of my face during workouts. There’s nothing more annoying than stray strands getting caught in eyelashes or stuck to a sweaty cheek, particularly when you’re in the middle of a growing-out phase, like me.

So I’m on bit of a hairband bender, and Halo Headbands have been my recent drug of choice. They sent me two to test out – the 1/2″ and 1″ versions ($10 each) – both of which performed well during a rigorous boot-camp class (above) and track workout (below).

Where other hairbands tend to creep back during workouts, these stayed put, even when my bun exploded out of its elastic during high-impact plyo jumps. But the true test is the “shirt change,” meaning you can change your top without it slipping off. The Halos passed with flying colors, thanks to the special suede-like grippy inside strip.

Hair under control, I was free to focus on the task at hand – namely, my Thursday 800’s on the track, which were supposed to be in the 3:45-3:48 range.

I started out just under pace, with 3:38, but then slowed by a second or two over the course of the next four (up to 3:44). Not good! The goal is to try to keep them all within a range of a few seconds, so I increased the rest between each interval and was able to decrease the pace over the next three, ending with a 3:33.

Fast forward to Saturday’s long run…it took me more than two miles to get loosened up and into a good rhythm. And then this happened! Annoying, but it’s a great reminder to double-knot for race day, so there are no unnecessary pit stops early on.

Since the weather, was so nice, I plotted a water-inspired route. First major landmark: the Pacific Ocean, by way of the Great Highway.

It was still early enough that the beach was quiet, aside from a few surfers.

I couldn’t resist a quick walk in the sand, although I was only about five miles in, so I didn’t stop for long.

Next stop? Our body of water on the other side of town: the bay. I decided to experiment with Honey Stinger gel, a new mid-run fuel, to keep my energy up for the city portion of the run. It’s runnier than other gels, but much more palatable with a high honey content, so this will definitely be one I use again.

By the time I hit the Ferry Building along the Embarcadero (eastern waterfront and roadway of San Francisco), the weekly farmer’s market was in full swing. Unfortunately, there was also a cruise ship docked at one of the nearby piers, so I spent the next few miles dodging tourists and luggage.

My ultimate destination was Aquatic Park Cove, where Ben was doing an open-water swim with a few friends. The final landmark before that was Fisherman’s Wharf, though, where I got to see the morning’s catch firsthand.

My legs still felt pretty strong by the time I hit mile 14, but the beating sun and rising temperatures were starting to zap any remaining energy. Luckily, I hit the cove – and mile 15 – just in time for a warm welcome from the water from the big guy.

Not the speediest of runs, so I’m excited to join the group again next week. The miles are a lot more fun with a side of laughs and great conversation!

I didn’t bring my suit, but I did free my feet from those shoes and take a well-deserved dip. The water was around 63 degrees – chilly, but much more do-able than the ice bath I am considering for after next week’s long run (a 20-miler!).

Time to get psyched up for week 11…stay tuned!

Thanks to the folks at Halo Headbands for providing samples for review; all opinions are my own.

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Summer, Swimming, Training
5 Comments

September 3, 2013

Nike Women’s Marathon SF: Week 9 training recap

The theme song for this week? Ice Ice Baby.

Why? Well, I’ve been having some odd pangs in my left quad and hip, which I thought might be some old hip issues coming back to haunt me.

But between Advil, ice and lots of stretching, I think I’ve got it under control – plus, the good news is that it seems like just tight hip flexors, which I can manage with the help of foam rolling, yoga and…you guessed it: more stretching!

Needless to say, I proceeded with caution this week, especially after reading a great quote in Runner’s World about it being “better to get to race day 90 percent prepared rather than 50 percent injured.”

It’s always tough to walk that fine line in training; you’re constantly trying to find a balance between pushing enough to get better and holding back enough to stay well.

So, with that in mind, here’s what was on the schedule for week nine:

Tempo run – 3 mi
Track workout – 12 x 400s
Long run – 18 mi

After a conservative three-miler and a lap workout in the pool early in the week, I felt good enough to push the pace in Thursday’s track workout past the targeted 1:50-1:52 to a range of 1:44-1:48.

The reward was Friday’s dinner out. It’s uncharacteristically quiet in the city with the Bay Bridge closed, so we took advantage of the lack of congestion to hit up on of the best burger spots on the West Coast, In-N-Out.

Saturday’s 18-miler was still staring me down, though. Ben and I got an early start, which meant catching a pretty sunrise through the foggy haze.

The Marina was very calm; aside from a few other runners, the only real action was this bird taking a dip alongside a sea lion out for his early-morning swim, most likely trolling for breakfast.

By the time we made it to the bay Bridge, the fog started to lift, like a thick blanket rolling back, to reveal the sun behind it.

At this point I was feeling really strong – hips good to go, legs fresh and lungs not winded – but didn’t want to jinx myself because I still had about 13 miles to go.

As we cut across the city on Market Street, the city began to wake up…particularly the homeless population, some of whom enjoy entertaining themselves by trying to provoke runners.

But, as we found out, they have a pretty good sense of humor, if you play along. Case in point: Ben’s conversation with one gentleman who was enjoying his breakfast beer and, er, joint on the sidewalk:

Guy (at the top of his lungs): Hey! What are you running from?

Ben: You!

Guy (laughing): Good answer, man! Good answer.

After we finished eight miles, Ben headed home, and I met up with my new Saturday morning run group to knock out the final 10. (I have to admit, though, part of me was hoping no one else would show up because I was super nervous about attempting what would be the longest distance since my last marathon!)

It ended up being only three of us (the two Caseys and me), which was perfect, and those 10 miles through Golden Gate Park went surprisingly well. I was bracing for the worst (gels, water, chews, eyes looking out for a port-o-pottie), and although I wavered a bit around mile 14 (note to self for the actual race), I never hit the wall.

It could have been the awesome company, the 10-minute run/1-minute walk technique, or maybe I’m just making it over the hump with training…but either way, it just goes to show you that any run – even crazy-long ones – can end up being a pleasant surprise, so that alone is more incentive to get out there.

Oh, and the best part (besides the ritual post-run coffee)? Catching a sidewalk concert on the way home. What a lovely way to start the long weekend.

Here’s hoping you had a great holiday, and thanks for following along as we head into the double digits – week 10 of training!

Posted in marathon, Nike Women's Marathon, Recovery, Running, San Francisco, Training
2 Comments

August 28, 2013

Nike Women’s Marathon SF: Week 8 training recap

“I still bother with runners I call hamburgers. They’re never going to run any record times, but they can always fulfill their own potential.”

– Bill Bowerman, legendary University of Oregon track coach

Photo credit: Nike

This “hamburger runner” just marked the halfway point of training, and I’m taking a moment to celebrate!

Goofy flashback photo with two very lovely ladies – my grandmas

So here’s what was supposed to happen during week eight:

Tempo run – 10 mi
Track workout – 3 x 1600s
Long run – 13 mi

But after this happened the previous weekend, I decided to downgrade Tuesday’s 10-miler to, er, a much more palatable three-miler.

Karaoke 'til 1am...not a good recovery plan

Karaoke ’til 1am after a 17-miler? Not such a smart recovery move

While I don’t usually like deviating from the training plan, there are some times where it’s just better to listen to your body and dial back. The last thing I’d want to do is miss a long weekend run because I pushed myself to the point of sickness or injury after not allowing my body to properly recover.

I did hit the barn, though, on Tuesday night for a riding lesson. Mental recovery is just as important as physical, and it’s impossible not relax amid the rolling hills and beautiful scenery of the East Bay.

After spending a few days catching up on sleep and focusing on nutrition, I felt like I got back in the groove in time for Thursday’s track workout.

The goal was three 1600s in the 7:40-7:45 range. Even though all three were under the target time, my first was a bit fast (7:23), and then the next two slowed down significantly (7:31 and 7:42, respectively), which means I need to work on starting off slower for more consistent pacing.

But before I knew it, it was time to gear up for another Saturday long run. I plotted out a 13-mile route along the Marina and Embarcadro that cut back through the city on Market Street before weaving alongside Golden Gate Park.

The objective? To try to avoid as many hills as possible!

Since it was a “shorter” (well, relatively) run and a recovery week, I went solo so I could go nice and slow and take in the scenery, like the swimmers doing their early morning laps by the ships docked in the marina.

Popular spot for an open-water swim

Or the farmer’s market over at the Ferry Building, which is widely known as one of the best in the country for fresh farm products and artisan foods. It’s also one of the busiest with almost 25,000 visitors per week!

Tempting not to stop for a snack…

And as I was jogging toward the Bay Bridge the Oracle boat swung around the corner, headed to the day’s America’s Cup races. Many of us stopped in our tracks along the path to watch it quickly glide by.

Up to that point, the run was going well. I felt strong, albeit a bit slow. But as the miles began to add up, I could feel last week’s lack of recovery catching up to me again.

I met up with Ben with about four miles to go and powered on, alternating Sharkies and Vega gels to try to maintain energy for the home stretch.

Hills, hills, hills

This random discarded mattress set on the sidewalk was definitely calling to me as we passed it with about a mile to go, but there was no rest for the weary!

Final time? Slower than what I had hoped for, but I was just happy to have finished – especially because I felt like I was getting super dehydrated toward the end.

Note to self: Bring a hydration pack on runs longer than 12 miles from now on; and while I’m at it, I could probably up my overall water intake to better match my activity level.

As you can see, these recovery weeks are about taking a step back so you can take two forward in the next training phase, so I’m trying to adjust as I go and keep reaching for my personal potential, as Coach Bowerman stated above.

Besides, next week’s long run is an 18-miler, so it’s time to start getting psyched up for another mental – and physical – milestone.

Thanks to everyone for the words of encouragement; I really appreciate it and love your comments, so please keep ’em coming. Onward to week nine!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
2 Comments

August 20, 2013

Nike Women’s Marathon SF: Week 7 training recap

From spotting American bison to eating “tachos” to running my longest distance in years, this was a week marked with several firsts.

Photo credit: Nike

But before we get into that, here’s what was on the schedule for week seven:

Tempo run – 8 mi
Track workout – 7 x 800s
Long run – 17 mi

I had great intentions when mapping out a more scenic route for Tuesday’s longer tempo run. But, as they say, “the best laid plans of mice and men often go astray”…

My goal was to do part of the run on some nice, soft trails through Golden Gate Park, which is much more forgiving than concrete.

The reality was that a quick eight-mile loop ended up being a tiring adventure. I ended up getting totally turned around in the park and had to rely on my phone’s GPS to find my way home, plus I could tell I wasn’t fully recovered from last weekend’s 15-miler.

Taking the, ahem, “scenic route” through the park

By Thursday, I was hoping the lead would be out of my legs, but they were still feeling heavy from the previous two long runs.

Luckily, there was plenty of action on the track to keep my mind occupied during the speed intervals.

My times ranged from 3:36-3:46 for each 800-meter segment, which was just below the goal of 3:45-3:48, but felt tougher to maintain than in past weeks.

Quantitatively, the workout was a success…but qualitatively, it got me thinking about cutting down next week’s tempo run (currently scheduled for 10 miles) if I’m still feeling sluggish.

In the meantime, I’m focusing on fueling up with healthy fare like this quinoa-kale salad from Evolution Fresh, a Starbucks-owned chain out here in California that specializes in juices and salads.

I know I said I’d lay off the quinoa during training, but I figured it wouldn’t hurt in such a small amount, especially because this salad – complete with butternut squash, black beans and seeds mixed with a mild harissa sauce – is one of my favorites.

But then again, sometimes you just need to let loose…

Case in point: When your husband’s birthday coincides with 25-cent wing night at the local bar.

Those little nuggets of joy on the upper right are tachos, or tater tot nachos.

Yes, they’re as wonderful as they sound. No, they’re definitely not the best nutrition for training. But that didn’t stop me from devouring them. Potatoes count towards carb-loading, right?!

The aftermath…final tally was 154 wings between eight of us

Good thing Saturday’s long run was a 17-miler! I was admittedly nervous going into it, though, because I haven’t run that far in years.

Brian (aka Pavement Runner) and I met up again to knock out a few miles through the Marina, along the Embarcadero and down Market Street before joining his usual Saturday morning group.

Sunrise runs mean catching sights, such as docked America’s Cup boats

By the time Brian and I finished our run and started out with the group on their planned nine-miler, we had about 10.5 and 7.5 miles under our belts, respectively.

Feeding off the collective energy really helped, especially because my confidence, energy and sanity started wavering around mile 14.5. Thanks to kind words of encouragement from Brian, plus Milo’s nine-minute run/one-minute walk technique, I was able to keep plugging along.

The route took us through Golden Gate Park and right by the resident herd of American bison. It was a fun mid-run surprise (I had no idea they were there, so I had to do some research on them later) and, of course, we had to stop and get a picture.

Brian, Milo, me and Casey in front of the buffalo paddock

By that time, we had just a handful of miles to go, so between the good conversation and a final push from energy gels and chews, we were able to finish strong. Sweaty, but happy, we trekked over to a nearby coffee shop to grab some post-run treats.

It was a morning that made me realize why I love running and why I do things like train for marathons when friends and family (and, let’s face it, even I sometimes) question why.

I used to say it was worth it for than moment when you cross the finish line, that sense of elation and accomplishment. But for as great as the PR’s and fun race medals are, what it’s really all about is the community.

Regardless of where we came from – or where we are going – when we’re on a run together, we’ve got something in common that unites us. And that’s rewarding enough in itself.

So with that in mind, it’s with renewed enthusiasm that I venture into week eight…stay tuned; we’re almost to the halfway point!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
3 Comments

August 14, 2013

Nike Women’s Marathon SF: Week 6 training recap

Have you ever heard the saying, “the days are long, but the years are short” to describe the passage of time?

Well, now that we’re already more than a third of the way through training, I’d say it also rings true for running: “The runs are long, but the weeks are short.” I can’t believe race day is a little over two months away!

The upside so far? I’ve gotten into a great workout rhythm, thanks to a manageable three-times-a-week run plan.

The downside? More often than not, our apartment looks like it got hit with some kind of running gear tornado as I experiment with new clothing, supplements and accessories for race day (but more on that later).

Here’s what was on deck for week six:

Tempo run – 5 mi
Track workout – 5 x 1200s
Long run – 15 mi

I learned that there’s a nice side effect of long weekend mileage: Tuesday’s tempo runs seem short in comparison!

Since my legs were feeling a little heavy from last week’s long run, I ran over to Golden Gate Park to distract myself with a change of scenery.

Oddly enough, I haven’t spent much time exploring here for having lived in the Bay Area for almost a decade now, so it’s nice to make up for some lost time.

Not only is it peaceful on the paths, but it’s also pretty much the perfect way to escape from being surrounded by concrete in the city.

By Thursday my legs had bounced back, so I was champing at the bit for some speedwork.

This was the first time I tried 1200s on the track (last time was an estimate along the Portland waterfront), so I was interested to see how my pacing would go.

Despite having to keep ducking from pigeons (I think the little buggers got a kick out of buzzing us runners with several whole-flock flybys), my pace stayed between 5:27-5:34, which was slightly faster than the 5:42-5:45 target.

Normally, I’d try to back off and maintain the goal pace, but I was feeling good, so why not reach for more? Learning to run through some discomfort will only help come race day.

Speaking of discomfort… Gearing up for weekend long runs is starting to require more and more motivation under the mounting mileage.

Here’s how the conversations (i.e. me pleading) with friends usually go:

Me: “Hey, wanna join me on a long run this weekend?”

Them: “Sure, I’d love to grab a workout! How far are you going?”

Me: “15.”

Them: “Um, miles or minutes?”

Me: “Miles. But it’ll be fun! you don’t have to even run the whole way. You can just hop in a for a few miles. Hello? Wait… Why are you walking away?”

So, needless to say, I was excited when fellow Bay Area endurance runner and blogger buddy Brian Kelley of Pavement Runner tweeted me to see if I’d like to join him for an early-morning eight-miler.

And I do mean early. We set out at 6:30 a.m.

I’m not sure if it was the great company and conversation – or the fact that I wasn’t completely awake yet – but we were done with eight-plus miles before we knew it. Gotta love that!

As it turns out, our run was just Brian’s warm-up (he was meeting a group for another eight-miler afterward; I may work up the guts – and speed! – to join them eventually), so Ben came out to do the balance of my miles with me to finish closer to home.

The good news is that I felt awesome and was keeping a steady pace…until about 12 miles in.

The not-so-good news is that there was no flat route home, so the hills totally killed my hamstrings and wiped out what little energy I had left.

No, that’s not me barfing, but I did need to bend over to catch my breath and “stretch” a few times around the 14-mile mark.

But on that note: Friday night must have been a crazy one in San Francisco because I passed by no fewer than five piles of vomit on the sidewalk along my route that day. Gross!

Sidewalks plastered with the previous evening’s stomach contents aside, I made good time overall and was done with the 15 miles before 9:00 a.m., thanks to Brian and Ben.

It was a great reminder that, while running’s not usually considered a team sport, a team mentality can be a really powerful part of the experience.

(And, bonus – I found a favorite new running tight, the Relay Capri ($69) from Athleta, which I bought as an impulse bribe for myself, but fell in love with on my long run…check it out, if you’re in the market for something cute and functional that’s not outrageously-priced.)

Happy trails, everyone…and onward to week seven!