September 15, 2013

Fave Fix: Tieks ballet flats

If you’ve ever lived in (or visited) San Francisco, you know that the hills here can wreak havoc on feet.

Combine that with the fact that it’s nearly impossible to find a comfortable pair of walking shoes that doesn’t look orthopedic, and it’s no wonder we’re known here for our yoga-pants-wearing ways (i.e. an attempt to dress up while clinging to sneakers for dear life).

Well, the folks at Tieks have proposed a solution: Their Italian leather flats offer the comfort of a slipper and the support of an athletic shoe, all wrapped up in a fashionable, ballet-flat package.

They’re good enough for Oprah, but I wanted to see how they’d hold up during my massive walks around the city – running errands, between workouts, shopping with friends, etc. – so I ordered a pair to put to the test.

Now these puppies aren’t cheap; they range from $165-$295 a pop, but from their buttery Italian leather and hand-stitched craftsmanship to the attention to detail in their packaging and accessories, you do really get what you pay for.

I bought a pair of the Fuchsia flats, and they arrived in a sturdy blue box with a flower on top. Inside were the shoes, folded up in their little carrying pouch. There was also a larger reusable tote (for your purse when you want to swap out heels – how smart!), plus a hand-written thank-you note, which was a nice touch.

The purpose of the foldable, split-sole design is to keep Tieks compact and lightweight. I was concerned it might make for a flimsy shoe, but it’s quite the opposite, in fact.

Between the foam cushioning in the sole and the non-skid rubber soles (in the signature Tiek blue, of course), they feel more substantial than any other ballet flat I’ve worn.

But the real test was wearing them out and about on my usual city escapades – topped off with a date I made for happy hour that was a two-mile walk away.

Aside from a little rubbing on the balls of my feet (I got a nine, but next time I think I’ll order a size down), I was really pleased with the results.

Not only did my feet benefit (didn’t feel as tired as they get in other flats), but my ego did, as well (received a few compliments)! One girl even stopped to ask me how I liked my Tieks, so I was all too happy to take one off and give her the rundown.

But the real verdict? Well, despite the price tag, I’m saving up for another pair down the road. My only dilemma is which color to go with next…

If you’re a city-dweller or just a walk-everywhere fiend like me, definitely check ’em out. After all, ladies, it’s about time we save our poor soles!

For more information, take a peek at the Tieks website at Tieks.com.

Posted in Fave Fix, Favorite Products, Gear
7 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 9, 2013

Hydration 101: What to drink – and when – for optimal fitness

Photo credit: Fitday.com

If your usual routine of gels, powders, bars and chews isn’t helping you power through tough workouts, you may be missing a critical component of a successful exercise regimen: Water.

Not only does it help your body efficiently convert food into energy, but it also wards off dehydration, which can accelerate the onset of fatigue.

Contrary to popular belief, however, thirst is not a good indicator of hydration; by the time your brain senses it, you’ve already lost about one percent of your body weight in water.

That doesn’t sound like much, but exercise performance decreases with as little as a two percent loss (or less than three pounds in a 150-pound athlete).

Factor in the statistic that some athletes can lose up to five pounds of sweat (or more!) during practice and competition, and it’s a no-brainer to start all exercise sessions in a hydrated state.

Photo credit: Lifefactory

Here’s a good rule of thumb for ensuring proper hydration:

Drink about 16 ounces of water two hours before any endurance event
Consume a cup or two 10 to 15 minutes immediately prior to activity
Aim for four to six ounces of fluid every 15 minutes during the event
Remember that it’s just as important to re-hydrate afterward, as well

If your sweat session will last more than 90 minutes, consider swapping in a sports drink or electrolyte tablets, which help bring your system into balance more quickly by helping you to retain more liquid.

And now that I’m in the throes of marathon training, my must-have accessory is a reusable water bottle. I’m loving this new straw-cap glass bottle with silicon sleeve ($25) from Lifefactory. Isn’t the design great? And now I can keep track of exactly how much I’m drinking throughout the day, thanks to the helpful marks on the grip.

My dog clearly wanted in on the photo shoot

My dog clearly wanted in on the action here

It’s the first glass water bottle I’ve tried, and I’ll gladly take a little extra weight in exchange for peace of mind (it contains no BPA, BPS, PVC or phthalates). After all, we work so hard on the outside of our bodies, we may as well keep them healthy on the inside, too, right?

Handy built-in straw and pivoting handle

For mid-run hydration, I recently bought this QuickDraw Plus ($25) hand-held water bottle from Nathan.

Photo credit: Nathan

I’ve tried hydration belts without much success (ugh, they ride up), so I figured I’d give this style a shot. It’s also BPA-free, but I was more excited about the iPhone pocket and thumb hole for grip-free running.

It worked just ok on my recent 10-mile trial run, but I’m going to give it a few more tries before I make my final judgment.

How do you stay hydrated during those intense workouts?

Thanks to the folks at Lifefactory for providing a sample for review; all opinions are my own.

Posted in Favorite Products, Healthy Habits, Hydration, Reference
4 Comments

September 7, 2013

Breakfast done right: Avocado-baked eggs

Dubbed the “Eggocado” by author and entrepreneur Tim Ferris, this compact breakfast bake is a nice alternative to the usual scrambled eggs or cold cereal.

Admittedly, the texture and consistency take some getting used to (hubby loved it; my verdict is, “meh”), but it’s nice to start your day with some healthy fats, fiber and vitamins.

The recipe is incredibly simple; top it with your favorite hot sauce or Sriracha for an extra kick in the pants to get you up and out the door in the morning!

Avocado-Baked Eggs

Ingredients:

1 ripe avocado
2 fresh eggs
1/4 cup grated cheese
Dash of pepper and salt
Optional: hot sauce, salsa

Directions:

Preheat oven to 425 degrees
Slice avocado in half, and place in a baking dish after removing the pit
Scoop out about 2 tablespoons of flesh to make room for the egg
Crack one egg into each avocado half. Sprinkle with salt and pepper
Bake in the oven for 15-20 minutes, or until egg white sets
Remove from heat, and garnish with grated cheese, hot sauce or salsa

Posted in Healthy Eating, Meals, Nutrition, Recipes
4 Comments

September 5, 2013

DIY Beauty: Honey yogurt oatmeal mask

Oatmeal: It’s not just for breakfast anymore!

Soothe stressed-out skin in a cinch with this easy, inexpensive mask, which utilizes yogurt to brighten, honey to retain moisture and oatmeal to heal dry, itchy areas.

When I’ve got more time, I like to paint it all over my face pre-shower and let the steam work it’s magic. Super simple, and great for even the most sensitive skin!

Honey Yogurt Oatmeal Mask

Ingredients:

2 tablespoons oatmeal
2 tablespoons plain yogurt
1 teaspoon honey, warmed with a hot spoon

Directions:

Mix ingredients together so they form a paste
Apply a thick layer all over clean face (yes, the mask consistency is lumpy!)
Leave on for about 15-20 minutes or until mask is almost dry
Rinse off with warm water, using fingers to gently scrub skin with oatmeal
Pat skin dry, and finish by applying your favorite moisturizer

Posted in Beauty, DIY
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

September 1, 2013

Get your fix: New fall collection from Moving Comfort

Comfortable workout wear is usually something I take for granted, but now that I’m in the thick of marathon training and logging lots of mileage, it’s a non-negotiable.

That’s why when Moving Comfort contacted me to test out some of the pieces from their new fall collection, I jumped at the chance.

I’ve been a longtime fan of the brand for its fit and quality, but it wasn’t one of the first I’d consider for fashion-forward tops and bottoms…until now.

Case in point: The new Foxie tank ($56), which is made to layer over a racer-back sports bra (especially if you’re looking for more support).

It’s got a mesh panel at the upper back for added breathability, plus an envelope pocket at the lower back with a handy media port so you can stash your tunes and run hands-free.

But the real test was when I wore it to a boot camp and had friends come up with compliments and to ask what I was wearing. That’s how you know it’s a great top; when other people see it and want one of their own!

But my absolute favorite piece, hands down, is the new Urban Gym Capri ($60), which is made of this amazing fabric that’s so soft and feels good against your skin (i.e. no chafing!).

The best part, though, is that these capris feature Moving Comfort’s signature PowerFit waistband, which slims and stays put.

Translation: This is some seriously flattering compression support that helps flatten the tummy and prevent any type of muffin-top situation from happening.

The verdict? I didn’t just take these pieces for a spin; I really put them through the paces – from tempo runs and boot camp class to track practice and long training runs – and can vouch that this is some seriously workout-worthy gear!

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

Posted in Fave Fix, Favorite Products, Gear, Training
2 Comments

August 30, 2013

Satisfy your sweet tooth: Peanut butter chocolate chip bars

Peanut butter + chocolate = perfection

To say we’re ‘peanut butter obsessed‘ in our house is putting it mildly.

Between smoothies, baked goods, spreads and spoonfuls straight from the jar, we go through Costco-sized tubs of the stuff like there’s no tomorrow.

Yup, another one bites the dust

So when I ran across this recipe from Jen of Peanut Butter Runner, I knew it’d be an instant hit.

Not only does it have a fairly simple ingredient list, but these bars have a perfect balance of crispy outside and chewy inside that just hits the spot.

The only problem is that they seem to disappear the moment you set them out on the counter…

Peanut Butter Chocolate Chip Bars

(Recipe source: Peanut Butter Runner)

Ingredients:

6 tablespoons unsalted butter, softened
1/2 cup peanut butter
1 cup sugar
1/4 cup light brown sugar, packed
2 large eggs
1 teaspoon vanilla
1 cup all-purpose flour
1/4-1/2 teaspoon sea salt (I used coarse Kosher salt and upped the amount to ~3/4 tsp)
1 teaspoon baking powder
1 cup semi-sweet chocolate chips

Directions:

Preheat oven to 350 degrees, and lightly grease an 8 x 8 pan. (I used a round cake pan for thicker bars)
Mix together flour, salt and baking powder. Set aside.
Using mixer, cream butter and peanut butter together on medium speed until smooth.
Beat in the sugars until mixture is lightened in color and fluffy.
Add the eggs, one at a time, and then the vanilla, scraping down the bowl after each addition.
Reduce mixer to low speed and slowly add in the flour mixture. Add the chocolate chips, stirring until combined.
Spread batter into pan, and bake for about 30-35 minutes or until done. (Center sets and edges begin to brown)
Cool completely before cutting.

(Note that recipe can easily be doubled for a 13×9, but be sure to increase baking time.)

Posted in Dessert, Baking, Recipes
5 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.