Category Archives: Winter

Race Report: Portland Jingle Bell Run/Walk for Arthritis

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‘Tis the season for a themed holiday run! Throw some friends, costumes and a charitable organization into the mix, and you’ve got yourself a pretty great way to spend a Sunday morning.

We rounded up a fun crew for the event, too, including Kristin and Carolyn, two of my LUNA Chix PDX Run Team teammates. This was Carolyn’s first-ever race, so I planned on pacing her to a strong finish so she could set the bar for our upcoming 2015 season.

But first, Ben and Kevin demonstrated proper pre-race stretching technique, much to the horror of surrounding parents will small children 😉

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The course was a quick out and back near the waterfront toward the Pearl District. It’s been a while since I’ve done a 5K, plus I’m still in the process of easing back into running after my marathon injuries, so the shorter distance was a welcome one.

JingleBellRunMap

About 10 minutes after we arrived, they released the first wave of runners and we were off! The boys led the way, and we ran to the sound of jingle bells attached to everyone’s shoes.

Carolyn and I had discussed using coach Jenny Hadfield’s yellow-orange-red plan in which we’d tackle the race a mile at a time and run by effort rather than a strict pace per mile. After all, any time would be a PR since it was her first race, and I wanted this initial experience to be a pleasant one.

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We stuck to the plan, and the first mile was smooth sailing. During mile two, we settled into a good pace, and Carolyn dug deep to push through the third and final mile to the finish. I was so proud! Not only did she run the entire race, but she also met her goal of finishing in under 30 minutes.

After the run, we dug into the post-race spread. Unfortunately, though, we were a little late to the doughnut table. As you can see, runners take their carbs very seriously!

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Injury-wise, I felt pretty good on the run. Cross-training for the past five weeks has been helpful for maintaining overall fitness, but I’m definitely waaaay out of running shape.

My left hamstring is also still giving me some trouble — literally, it’s a “pain in the butt” — and I’m thinking it’s something having to do with the attachments or tendon. So my plan is to slow my roll on my return to running and keep cross-training in the meantime.

As difficult as it is to restrain myself from 2015 race-planning, I want to make sure I start the year as healthy as possible. Forget visions of sugarplums; the only things dancing in my head for the next few weeks will be massages, foam rollers and lacrosse balls…happy holidays, friends!

Fave Fix: PrAna Early Winter Collection (& discount code!)

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Whether it’s comfort, performance or style, workout clothing should have a clear purpose.  In my case, obnoxiously-bright gear just so happens to get me motivated to work out, even when it’s cold, wet and otherwise crappy outside (and, as I found out last week, it also gets me called out at the gym as a “Californian,” but I digress…).

You know what’s odd, though? Despite all the tanks, tops, sports bras and capris I’ve amassed over the years, I had yet to try anything from prAna. I’ve got a few friends who swear by the brand, and I know they sponsor the lovely LUNA Chix Pro Team, the most successful, longest-running team in the history of professional MTB and XTERRA racing, but that was the extent of my knowledge of them.

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So I considered it kismet when prAna partnered up with Fit Approach to help get the word out about the new Early Winter Collection. Getting to check out an organization with a mission of being socially mindful, environmentally sustainable and that offers gear that not only withstands the rigors of the outdoors but also the demands of world-class athletes? Well, that’s a no brainer.

As it turns out, the 22-year-old company was started by Beaver Theodosakis and his wife Pam in their garage in Carlsbad, Calif. and continues their commitment to sustainability, community and right action to this day. Their purposeful garments are designed for freedom of movement with hidden technical features — and what started as a cult favorite within the yoga and climbing communities has extended to people who share a love of the outdoors and related lifestyles.

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Knowing that I’d soon be facing a dreary Portland winter, I decided to test out the Drea Jacket ($99) and Prism Capri Legging ($70) for keeping my core warm and spirits high, respectively. As far as I’m concerned, I’ll continue the SF trend of wearing workout gear around town and sport these puppies both in the gym and out and about for errands.

Yes, the Drea is another fleece hoodie; we’ve all got a few rotating in and out of our wardrobe. But what makes this one so special is that its made from a moisture-wicking stretch performance fleece, so you can throw it on after spin class or an hour of yoga without worrying about getting overheated or pitting it out at brunch. Ribbing at the side body and hood give it a more fitted shape, and built-in cuff hand warmers help keep fingers toasty.

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And the capris, well, they’re quickly becoming my go-to when I’m looking to spice up my outfit with bottoms that are durable, flattering and (most importantly) fun. The “stylized stitching” is supposed to add sporty flair, but I found it quite functional — strategic placement under the knee on both front and back conveniently help keep the pants from riding up.

Mindfully designed. Built to last. And best of all? Available at a discount, just in time for holiday shopping! Use KineticFix’s special code (pspf14kf) at checkout for 15% off your entire order.

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Happy shopping…and sweating, friends 🙂

Fight the funk: Thriving in an off-season full of SADness

Source: Benjamin Brink/The Oregonian

Source: Benjamin Brink/The Oregonian

After living in California’s year-round sunshine for the last decade, the one thing everyone warned me about when moving to Portland was the winter — aka a half-year of clouds and rain. Like some inescapable boogeyman, they all seemed especially wary of it, issuing the same words of caution every time: It’s coming, and you can run but you can’t hide.

Hrmph. I brushed off what I thought were idle threats, feeling pretty confident in my plan for dealing with the lack of sun. No Vitamin D? No problem. I create my own endorphins during morning workouts, after all. It worked during San Francisco’s foggy days, plus having my fall marathon to prepare for meant I’d be keeping busy with a solid schedule of cardio, cross-training and PT work.

I’ve Got That Wintertime, Wintertime SADness

And when I got home from my travels post-marathon, I really did relish those first few lazy mornings. But then a week of planned rest days turned into two…and by the third week I found myself seriously struggling to get out of bed in the morning. That’s when I started to get concerned.

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Of course I’m just self-diagnosing here, but I think it’s something along the lines of Seasonal Affective Disorder, which, when combined with the fact that I’ve got nothing on my race calendar in the foreseeable future, can be a dangerous combo. Plus, factor in post-marathon blues that are hitting just as I’m taking a good chunk of time (4-6 weeks) off from running, and I knew I’d have to take matters into my own hands to keep from sliding down a slippery slope.

Making a Training Plan for the Off-Season

As I was explaining my predicament to Hubby the other day, he suggested that I create a loose plan for the next few weeks since he knows I’m goal-oriented and thrive on having the structure of a training schedule. You see, the off-season isn’t really off at all; quite the contrary, it’s a break from the typical training volume and racing intensity, but cross-training to stay fit and active is still fair game.

So while I’m taking a mental break from the rigors of racing and allowing my body to (hopefully) heal once and for all from a few nagging injuries, it’s an ideal time to rejuvenate, plan for 2015 and work on getting stronger in ways that will compliment next season’s running. Here’s what my rough plan looks like for the next few weeks:

  • Monday – Yoga for flexibility
  • Tuesday – Cycling for cardio
  • Wednesday – Weights for strength
  • Thursday – Pool for non-impact
  • Friday – Freebie to explore different workouts & studios
  • Saturday – Long ride for endurance
  • Sunday – Rest day

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What About Other Goals?

Usually I try to eat pretty healthy, but ever since the marathon I’ve all but abandoned that bandwagon. A glass of wine…or three? Sure, why not! Bacon and buttered breadcrumbs on top of that mac & cheese? Yes, please! An extra helping of dessert? Don’t mind if I do! While it’s important to not get too uptight about this stuff, I do feel better when I eat fresh, whole foods, so Hubby and I are making a concerted effort to get back on track with our eating habits.

I’m also participating in a fun Holiday Sweat Challenge from the folks at RuntotheFinish, SweatGuru and Fit Approach. It’s chock full of workouts, healthy recipes and an extra dose of motivation to get us through the holidays without packing on the pounds — not to mention, there are some pretty awesome prizes up for grabs. If you want in on the action, register here!

Other stuff that’s been on my to-do list:

  • Set some short- and long-term work-related goals
  • Spend some quality time with our dogs
  • Finish setting up and organizing our apartment
  • Cook, bake and experiment with new recipes
  • Get more sleep — still in search of that eight hours!
  • Explore the local fitness scene & review classes
  • Get together more often with friends and family
  • Keep consistent date nights with Hubby
  • Start planning for 2015 for myself and the LUNA Chix PDX team

So there you have it. The holidays are here again, and it’s time for making merry, spreading cheer…and, yes, even squeezing in some killer workouts so we can fight the seasonal funk, build on this year’s successes and start 2015 off on the right foot!

How do you feel about off-season, and what are your tips for making the most of it? 

Winter running 101: Five essential tips

Source: Roberto Caucino/Shutterstock

Source: Roberto Caucino/Shutterstock

Navigating winter’s gauntlet of snow, ice and negative wind chills can be daunting for even the most devoted runners (I’ve had my own share of “raingry” days here in the Bay Area recently, that’s for sure).

But shorter days, frigid temps and fluctuating elements are no reason to put your workout plans on hold until spring. Follow these five tips for mastering cold-weather running, and you’ll set yourself up for a much more enjoyable season.

1. Layer up: Start with a synthetic base layer (read: not cotton) to wick sweat away from skin and, depending on the conditions, add an insulating mid-layer and a waterproof outer layer. This not only helps trap air to keep you warmer, but it also gives you options for fending off a variety of elements.

2. Don’t overdress: To avoid overheating and excessive sweating, dress as if it’s 20 degrees warmer than the current temperature. You should feel chilled when you walk out the door, but a few minutes into the run, your body temperature will rise naturally and make up the difference.

3. Protect feet: Pair high-traction, waterproof shoes with wool socks, which are great for wicking away wetness while maintaining warmth. If you want even more stability, try Yak Trax, an ice traction device with spikes and steel coils that’s anatomically designed for use with running shoes.

4. Slow down: Running on snow requires more stabilizing muscles for balance, so keep the effort easy and reduce overall mileage, as needed. If it’s super icy, use good judgment by steering clear of busy streets, taking a rest day or hitting the treadmill; there’s no use tempting fate only to end up with an unnecessary injury.

5. Factor wind: Protect any remaining exposed skin with a thin layer of Vaseline (or try this easy, DIY hand salve) to prevent windburn or frostbite. And to avoid that mid-run, bone-chilling blast in the face after you’ve broken a sweat, begin your run into the wind, so you can finish with it at your back.

What do you do differently during the winter running season? 

DIY Beauty: Lavender hand salve

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Much to our dismay, weather reports continue to call for seriously Siberian-like temperatures this winter. And while everyone knows to bundle up and keep supplies on hand, many of us aren’t shielding our skin properly from this sub-zero weather.

Enter Indie Lee, eco-chic lifestyle expert and founder of the all-natural namesake skincare line, with a soothing salve recipe: Avocado oil is a great source of natural hydration, non-greasy beeswax dries quickly, while lavender-infused oil provides a calming scent that you won’t mind slathering all over hands, heels and elbows.

Indie Lee DIY Lavender Winter Hand Salve:

Ingredients:

  • 1/4 cup dried lavender flowers
  • 1/2 cup avocado oil (can also use olive oil)
  • 5 drops lavender essential oil
  • 2 tablespoons beeswax pastilles (or grated beeswax)

Instructions:

  1. Pour avocado oil and lavender flowers into glass measuring cup or saucepan and heat slowly over lower heat. Once mixture is warm, remove from heat and let it sit for 15-20 minutes. This will allow the lavender oil to infuse.
  2. Once this has had time to sit, pour the mixture into a glass cup or bowl through a cheesecloth or fine strainer to remove the majority of the lavender flowers.
  3. Create your own double boiler by placing a few inches of water in a saucepan and place the cup containing the oil into the pan of water. Warm this slowly over low heat until the water simmers. While you wait for the water to simmer, add the lavender essential oil and beeswax to your oil.
  4. Let this mixture sit in the simmering water, and stir until the beeswax has melted completely.
  5. Pour liquid salve into a pretty jar or container, allow it to cool, and voila — you have your own all-natural hand salve that can keep your skin soft for up to six months!

What do you use to protect your skin from harsh winter weather? 

DIY HAND SALVE

Winter cold-buster recipe: Arroz con Pollo Soup

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A few weeks ago, Hubby came down with a case of the sniffles, so it was time to bust out one of our surefire cold cures: Arroz con Pollo soup.

It’s a nice alternative to your traditional chicken noodle soup — and by taking a few shortcuts, it’s a simple enough meal to be able to throw together when you’re feeling under the weather.

Arroz con Pollo Soup 

Ingredients:

  • 1 cup rice
  • 12 cups chicken stock (or part water/part chicken stock)
  • 4-5 boneless, skinless chicken breasts
  • 1 medium yellow onion, peeled and chopped
  • 1 clove garlic, chopped
  • 4 medium carrots, peeled and diced
  • 1 sprig cilantro – plus 1/4 cup, minced
  • 1/2 red onion, peeled and chopped
  • 2 roma tomatoes, diced
  • 4 corn tortillas
  • Splash of lime juice
  • Salt and pepper, to taste

Directions:

  1. Cook rice according to directions (or use rice cooker with 1 cup rice and 2 cups of the water/chicken stock)
  2. Place water/chicken stock, chicken, yellow onion, garlic, carrots and sprig of cilantro in a large pot. Season with salt and pepper, and cook over medium-high heat for 30 minutes (or until chicken is cooked through)
  3. Remove from heat, skim off any fat and floaters from stock. Shred cooked chicken, and set aside in a separate bowl
  4. Cut tortillas into small strips, seasoning with lime juice, salt and pepper. Bake until crispy in toaster oven
  5. When ready to assemble soup, put rice, chicken, red onion and tomatoes in bowl. Fill with broth, and top with cilantro and tortilla crisps
  6. Slurp up that soupy goodness!

What’s your favorite way to comfort yourself when you’ve got a cold? 

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DIY Beauty: 7 tips for preventing chapped lips this winter

Source: Daily Star

Source: Daily Star

We may have avoided the Polar Vortex here in the Bay Area, but there’s one winter workout challenge that can creep up regardless of geography: chapped lips.

That’s right, you can thank all that dry air and lower temperatures for completely zapping lips of moisture, and since the skin on this part of your body doesn’t secrete any oils, it’s always more susceptible to drying out.

But there are a few precautions you can take to help prevent that painful tenderness and cracking this season; kiss Cheilitis (that’s doctor-speak for dry, chapped lips) goodbye by doing the following:

Source: Prevention

Source: Prevention

1. Resist the urge to lick. When it comes to moisturizing, saliva is only a temporary solution; it has a drying effect when it evaporates, plus it contains digestive enzymes that can irritate lips.

2. Hydrate from the inside. Cold weather amplifies the dehydrating effects of sweat loss during workouts, so it’s important to rehydrate skin by drinking ample amounts of water. Not sure how much is enough? Do a quick urine check: It should be light in color, almost like lemonade.

3. Hydrate from the outside. If you’re cranking up the heat, it’s important to also infuse the surrounding air with moisture. Run a humidifier in your bedroom to help prevent lips from drying out while you sleep.

4. Slather on a protective barrier. Keep lips soft and supple with lip moisturizer. I keep a steady stream of balms, glosses and sticks in rotation (mostly because I’m always losing the little buggers), but right now I’m using Miracle Skin Transformer’s Lip Rewind  in “Love” ($24). Shea butter and coconut oil hydrate, SPF and Vitamin E protect, and I like the pepperminty flavor and menthol tingle — plus, $5 of every purchase goes to the Children’s Action Network, a national non-profit dedicated to finding loving families for waiting foster children.

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5. Stay sun-safe with SPF. Those rays are still strong, so it’s important to protect from dehydration and damage with a sunscreen-enhanced lip balm (see above). For maximum protection, the American Academy of Dermatology recommends a minimum sun protection factor of 30.

6. Cover up with clothing. When the weather’s particularly harsh, take care to cover the delicate skin on your face with a lightweight, form-fitting material, such a scarf or face mask. Not only does it help to warm the air you breathe, but it also defends against severe cold and chapping from wind.

7. Think before you drink. It’s tough when the tendency is to want to curl up with a hot toddy, but try to limit the amount of alcohol and caffeine consumed, as these drinks are particularly dehydrating to skin. Instead, try a warm cup of tea or hot cider, both of which will warm your belly without parching your pout.

How do you keep lips from drying out during winter workouts?

Don’t throw in the towel: 5 tips for sticking to New Year’s resolutions

Source: Paula Bronstein/Getty Images

Source: Paula Bronstein/Getty Images

We all know that making New Year’s resolutions is easy. Keeping them for the next 360-odd days? That’s the tricky part.

But you’re not alone in the annual struggle – by now, almost one-third of Americans will have already cheated on their resolutions, according to a study conducted last year by research and consulting firm YouGov.

The silver living, though, is that there are a few simple strategies to make those resolutions stickier – and help preserve your sanity in the process:

1. Keep your eyes on the prize. We’ve all heard the expression, “Out of sight, out of mind.” Well, the same applies to resolutions; whether it’s a gym class calendar taped to the fridge to remind you to hit up the weekly spin class or a mantra stuck to the bathroom mirror to cue positive self-talk for the day, put it out there – front and center.

2. Eat it like an elephant. How, you ask? One bite at a time! A large, long-term goal is great, but by breaking it into smaller pieces you get to enjoy the satisfaction of achieving each of the smaller goals. And a series of incremental accomplishments will keep you on track and make you feel good, whether or not you actually go on to accomplish your ultimate goal.

3. Aim for a 30-day stretch. It takes about a month to form or change a habit, if you’re focused and consistent with it. This is just a ballpark number and can vary from person to person and habit to habit, but starting with a 30-day challenge is often just the jump-start needed to form your desired routine.

4. “Don’t let the perfect be the enemy of the good.” Heed these wise words from French philosopher Voltaire, and instead of pushing yourself to an unattainable “perfect,” accept that “good” really is enough. Forget the all-or-nothing mentality; aim for 80 percent, and avoid that inevitable cycle of self-loathing when you need a day off from the gym or indulge in dessert at dinner.

5. Think like Pavlov. We all know that following through on a resolution can take some perseverance, but a little positive conditioning can go a long way. Buy some new workout gear for the gym, plan a mini trip to keep stress levels low, or even splurge on a fancy piece of kitchen equipment to encourage more dining in. Whatever it is, celebrate your successes – and ensure future ones – by treating yourself to something that’s fun and in support of your resolution.

What helps you stick to your New Year’s resolutions? 

Resolution rehab: Strategies for a healthier 2014

Source: Dreamstime

Source: Dreamstime

You’ve said it before, and you’ll say it again, “THIS will be the year I finally get in shape/lose some weight/run that race/go to the gym/eat better/etc.” But right about now, many of us find ourselves in the same predicament: creating excuses for the past and making more vague promises for the future.

But it’s not to late to get back on track and break the resolution-relapse cycle in 2014. Challenge yourself to make this year different; keep these guidelines in mind, and you’ll be well on your way to conquering those goals for the New Year:

– Change your mindset. “Resolution” has become a four letter word. Few people keep them, and most forget about them come February. So instead of feeling destined for failure, think about resolutions in terms of slow, sustainable lifestyle changes rather than cold-turkey cutoffs.

– Make it measurable. Saying that you want to “lose weight” in 2014 won’t cut it; you’ve got to define the goal and give yourself deadlines to keep things on track. For example: “I will lose one pound every two weeks for the next six months,” or “I will do three cardio sessions and two strength training sessions per week.”

– Be realistic. If you know something hasn’t worked on the past, it’s time to try a new approach instead of hitting your head against the wall over and over again each year. Positioning yourself for success means starting with do-able changes and building from there, versus choosing a grandiose goal that you know is long shot.

– Don’t expect perfection. It’s important to avoid an all-or-nothing mentality because slip-ups are inevitable. So instead of allowing a setback to completely derail you from your goal, accept it as a learning experience and move on. In the wise words of my grandfather, “Tomorrow is another day.” So don’t let today’s mistakes impede tomorrow’s successes.

– Pace yourself. Remember that the tortoise’s wisdom always rings true: Slow and steady wins the race. Rather than going full bore for a week only to end up exhausted and worn out (or worse – injured), think of your goals in terms of its longevity.

– Hold yourself accountable. Even the most committed people have peaks and valleys in enthusiasm, so use a log to track your progress and ensure you’re continually making strides towards your bigger objective. See yourself slipping? Readjust, step up your effort and get back on track before you veer too far off course.

– Don’t go it alone. Whether you thrive on the support or competitive spirit of the buddy system, there’s no doubt that having a partner in crime packs a punch towards tackling those goals. So find a like-minded friend and keep each other honest – while still managing to make the experience a fun one.

– Celebrate successes. You’re working hard, so be sure to reap the rewards along the way in order to stay inspired. Lost some weight? Buy a new shirt to show off for date night. Adopted healthy eating habits? Allow yourself one “cheat treat” a week to give yourself something to look forward to. Made it to every gym appointment this week? Schedule a massage to soothe those tired muscles. After all, you’ve earned it!

How will you make sure your resolutions stick this year?

Jump-start 2014 with this ‘New Year, New Outlook’ workout

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Happy New Year! Your motivation is probably at an all-time high — so now is the time to take advantage of the new-found burst of energy.

No gym? No equipment? No excuses. This simple body-weight workout can be done in the comfort your living room (however space-challenged you may be), and the only thing you’ll need is a timer (my favorite is Gymboss) to count down the intervals…and maybe a towel to mop up all the sweat.

The workout itself consists of four circuits of four exercises. Each circuit’s exercises efficiently cover one (or more!) of the following elements: Cardio, Upper Body, Lower Body and Core. If you’re unfamiliar with a move, just Google the name for a list of descriptions and/or demo videos.

It’s an easy way to trick yourself into a quick — yet intense — total body workout and to get that jump-start on 2014’s fitness goals.

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