“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 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!

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!

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!

After a really rocky start, I sure am glad to put this week behind me!

This is what “summer” (and I use the term loosely) looks like in San Francisco

Here’s what the schedule looked like for Week 3:

• Tempo run – 7 mi
• Track workout – 6 x 800s
• Long run – 13 mi

The fact that last Saturday’s 12-miler went so well got me pumped up to tackle week three, but Tuesday’s workout burst that bubble very quickly.

What started off as a typical 7-mile tempo run quickly spiraled into what shall henceforth be referred to as “The Worst Run Ever.”

Three miles in, I started to feel a little “off,” but I pushed through it, thinking that I just needed to get the lead out of my legs from the previous long run. But by mile four, I started feeling waves of nausea and lightheadedness.

In typical stubborn-runner fashion, I plugged along (partly because I “only” had three miles left at that point, and partly because it was an out-and-back run, so I was nowhere near home).

(Un)happy feet

By mile five, I was using every trick in my mental arsenal to just.keep.moving…from “I have to run to the end of this song” to “I’ll just stop and slump over – i.e. ‘stretch’ – by the side of the path for a minute.”

When mile six finally came, I was so dizzy and sick to my stomach that I could barely make it a block at a time before stopping to catch my breath and hunch over to get some blood to my brain. I staggered a tenth of a mile at a time, my thoughts racing back and forth between, “I just need to get home,” and “How the hell am I going to get back up the hill to get there?”

Runner problems

Just then, in what I attribute to some kind of divine intervention, my friend Colleen, a bestie from grade school, called me. We chatted as I slowly trudged along, telling her about the evening’s disaster.

Her response? Something that gave me just the boost I needed to get back home: “It’s funny how running works. You can go out and have the best run ever, and another time it can be horrible,” she said. “But that’s what keeps us going – because that next run might just be a great one. So I guess that’s why we keep doing it, isn’t it?”

I couldn’t have said it better myself. By the end of the call, I was home, grateful for the words of encouragement and that she helped me put it all in perspective.

(By the way, I think quinoa may have been the culprit wreaking havoc on my stomach, so note to self: Cool it on the quinoa until marathon training is over.) 

Thank goodness for recovery protein shakes

I didn’t feel back to normal until Thursday, so I was a little concerned about the evening’s track workout, but it actually went really well.

My pace was supposed to be in the 3:45-3:48 range for each 800, but I ended up with splits that ranged from 3:39-3:45, even with a monster headwind down the back side of the track.

Finally, back “on track!” (…see what I did there?)

I’m not gonna lie: Despite Thursday’s rebound running session, gearing up for Saturday’s 13-miler was a little intimidating. But we mapped out a new route that took us down by the ocean for some different scenery, which was a welcome distraction.

Unfortunately, we didn’t really factor in a little thing called “elevation,” which always keeps things interesting for runners here in the Bay Area.

But we finished fairly strong and rewarded ourselves by overindulging on Cajun and Creole cuisine at dinner. (If you’re in the Bay Area and get a chance to go to the Boxing Room, I highly recommend it!)

What’s in store for me (and my crazy compression socks) in week four? Stay tuned…

One week down, 15 to go!

In line with my “older and wiser” training approach, I’m following this “Less is More” marathon plan from the folks at the Furman Institute of Running and Scientific Training (FIRST). Their train-less-run-faster claim is actually backed by the experiences of real runners who followed the program and got results (myself included, having PR’d in my last half marathon using the program).

Here’s what the schedule looked like for Week 1:

• Tempo run – 3 mi
• Track workout – 8 x 400s
• Long run – 10 mi

I knocked out the Tuesday tempo run with a quick jog around the neighborhood after work, but Thursday’s track workout posed more of a challenge. Tracks, while plentiful out in the ‘burbs, are few and far between here in the city.

The closest option open to the public is Kezar Stadium at Golden Gate Park (former home of the 49er’s), so my husband, a friend and I decided to venture out for an early workout on the 4th of July. We got off to a bit of a rocky start by having to scale a fence to get in, but then we had a blast doing our laps alongside people practicing their sprints, hurdles, long jumps and relay team hand-offs.

Post-track workout soaked tee. So much for sweat wicking!

Saturday’s long run took us around the Presidio and across the Golden Gate Bridge. I’m sure that dodging tourists threw us off a tad from our goal pace, but the views are always a welcome mid-run distraction. And as you can see in the pictures, the weather wasn’t cooperating; it was super cloudy, windy and cold!

View of the Golden Gate Bridge looking toward Marin

Looking back at San Francisco from the Golden Gate Bridge

Now that weekend runs are getting longer, I’m starting to experiment with mid-run fuel, too. Heard about hitting ‘the wall?’ Well, I’d prefer to avoid it altogether by making sure my glycogen stores are topped off.

For a quick energy boost, energy chews are the way to go because they’re easy to carry and easy to digest. The general rule of thumb is to take in about 100 calories after an hour of running, and then another 100 calories every 40-45 minutes after that, but I tweak it based on individual workout duration and intensity.

I’m partial to Sharkies (love the watermelon flavor, but they come in a range of fruity options!), which are electrolyte-spiked chews made from organic and vegan ingredients. One package is 140 calories and provides 110 mg of sodium, 30 mg of potassium and 17 g of sugar.

Essential energy for those long runs!

Sharkies were created by a triathlete (so you know they work), but the best part is that they’re free of high fructose corn syrup, which means they won’t hit my sensitive stomach like a ton of bricks as I’m running. Aside from being a little sticky on my teeth, they’ve been working well (and have gotten glowing reviews from my running buddy crew, too).

Stash a pouch in your belt (or in my case, sports bra), and you’re good to go!

They even come in cute shark shapes 🙂