An Interesting Idea ...

What if you ran every distance this year?  Started from the bottom and moved to the top.

5K
8K
10K
Half Marathon
Full Marathon

North Carolina's might look like this:
5K - Run for the Roses 2/7/10
8K - HardCore Serious Trail Runner 2/20/10
10K - Oak Island Lighthouse Run 4/17/2010
Half Marathon - San Francisco Half Marathon 7/25/2010 (totally cheating here, but I like to travel)
Half Marathon - Nike Women's Half Marathon 10/17/2010 (because I do every year)
Full Marathon - OBX Marathon 11/14/2010

Seems like it would be a good gear up for the big one - and keep you on track for the year - and keep your legs fresh. 

I'm still trying to pick my races for the year - we'll see if we could squeeze a few in here!

I Had the Craziest Dream Last Night

Jona said I talked in my sleep all night last night. I said I was sorry and then remembered exactly what I dreamt about ... thought it was appropriate here.

Maren and I were going to run the Boston Marathon (that's right Mare, I dreamt about you ...) but we were planning on taking it easy. Really easy. Like let's take a nap and do lunch, maybe go shopping, in the middle of the marathon. Then I was worried about making it to the finish line in time to have everyone see me cross. My dad happened to be there and was doing calculations for me and Maren while we were dawdling at the mall. 31 hours. It would take us another 31 hours to finish the marathon at that rate. I became a little concerned after that.

So I woke up this morning and after remembering my dream, it hit me that I was actually running 26.2 on Sunday. Woah. I may have been a little less mentally checked in to training this season, but I do feel ready. Shoot, after 11 of these you'd think I would have figured something out, right? Here goes nothin'. Wish me luck.

Mmmm, I love junk food.

I've said it once, I've said it 1,000 times. I love food that is not good for me. I'll be honest and say that I do indulge more than I should, but I will also say that I am not a glutton. :)

So, marathon time, right? The week's training has gone pretty well and I'm heading out on my first 10 miler in some sweltering North Carolina heat tomorrow.

I've really contemplated going on a junk food fast for the marathon. Hrm. Contemplated would be the word I would use. I've done it twice in the past few years and the benefits have been amazing but I'm not sure I'm willing to take the plunge, well, because I love junk food. So then I think I'll strike a balance and say treats only on Saturdays after runs, but then Saturdays turn into Sunday and I've got a tummy full of ice cream on my Monday morning run. Then it goes down hill from there.

So my question to you is this: how do you find your balance? Not necessarily just in running and exercising, but just in life? I'm really an all or nothin' kinda girl and I'd like to move towards balance in my life.

Have a great weekend everyone. Go for a run and you Cali girls, enjoy that cool morning weather for me, ok?

** Disclosure. I am not happy about this heat and running in it. Just in case you couldn't infer from my previous complaints in this post and others. Just sayin'. I'll be a big girl though. I can do it. Right? Right. Right.

Call Me Crazy, But I Think I'm Going to Do It

June 20 means marathon training. Hot, muggy marathon training for the Nike Women's Marathon, October 18, 2009. And you know what? I think I am going to do this crazy training schedule that I brought up earlier this month.

June 20, 27, July 4, 11: 10 miles
July 18, 25, August 1, 8: 12 miles (*****12 miles in CA, 8/1 or 7/31*****)
August 15, 22, 29, September 5: 14 miles
September 12, 19, 26, October 3: 16 miles
October 10: 12 miles
October 18: 26.2

The goal for each of the weeks is to weight lift once a week, spin once every other week, hill train once every other week and then squeeze in two to three runs during the week (3-8 miles) as well. It will be flexible, but a spin or hill train AND a weight lift must happen once each week.

Wish me luck. It's getting hot here and mornings are coming earlier and earlier. Check in on me. Make sure I'm doing what I've said I should be doing. I need a little accountability.

So exciting. Here goes nothin'. Number 11.

Alright, Runners. Need Your Advice.

I was in Utah this past week and mentioned to one of my friends that I would be running the full Nike Women's Marathon in San Francisco this October. She asked me about my training regiment and I asked about hers.

I generally run an increase of two miles every other weekend for my long runs. (12, 14, 16 etc. every other week) building up to 20 miles two to three weeks before the race. Then I taper. The last few marathons I've doubled up on my 20 milers. For 10 marathons, it's worked. Tried and true, but my friend's training schedule piqued my interest. Here goes:

16 weeks of training. Runs varying from 4-8 miles during the week and then weekend runs as follows:

• Weeks 1-4: 10 miles, 10 miles, 10 miles, 10 miles
• Weeks 5-8: 12 miles, 12 miles, 12 miles, 12 miles
• Weeks 9-12: 14 miles, 14 miles, 14 miles, 14 miles
• Weeks 13-16: 16 miles, 16 miles, 16 miles, 16 miles

Does that make sense? You run straight 10 miles every weekend for a month, 12 miles every weekend for a month, etc. etc. etc.

I'm intrigued and wanted to know what your thoughts were. Here are mine:

• Pros: Different training, more interesting, try something new, no super long run
• Cons: Lack of recovery in between weekends (especially during month 4), no super long run before race

My friend has run 26 marathons. The training's all about endurance. It's worked for her. So, what do you think? Should I do it?

Runner's World Hill Workouts

1. Short Hills. My high school coach affectionately called these "meat grinders." They are relatively short hills of 100 to 200 meters that you repeat multiple times. They can be tacked on the end of an easy run or used as a complete workout. Because these hills are short, you should run them at a fast pace -- almost an all-out effort -- with a walk or slow jog back down the hill as a recovery.

While you can run these types of hill repeats on asphalt, a grass or dirt hill is less stressful to your body. Short hills are important for anyone who wants to develop the explosive strength necessary to run a good 800 meters or finish strong in a mile or 5-K. A sample short hill workout: one to two sets of 10 hill repeats. Walk or jog slowly down the hill after each repeat, and do an additional 5 minutes of jogging between sets.

2. Hilly Power Run. It doesn't sound very technical (sorry), but this workout builds strength for a strong marathon or half-marathon. Pick a route that has rolling hills and "push" each hill. By push, I mean you should try not to slow down as you roll over each rise. But don't attack the incline as you do when running short hills.

I like to do this kind of run as part of a 10-mile workout. I pick a canyon road, then work each uphill, catching my breath as I cruise on the flat and downhill sections. This type of continuous hilly power run will be your best weapon against monsters such as Heartbreak Hill in Boston.

3. Hilly Long Run. This workout is similar to the Hilly Power Run, but longer and less intense. Run this at your long-run pace, but make sure you have some rolling hills in the last half of the run. When you hit the hills with fatigued legs, you'll be forced to work on your form. This workout will also build the strength and confidence necessary to race well late in a longer race, whether it has hills or not.

4. Long Hill Circuits. This is more of a traditional long-interval workout. The key is finding a grass or dirt circuit that has a number of uphills. The distance of the circuit can be as short as a half-mile or as long as 2 miles. Run the downhill sections at a semi-easy (75 percent) effort to avoid injury. Run the flat and uphill sections at 5-K race pace. Unless you're a Sherpa, do a total of 3- to 4-miles' worth of the circuit, with 3 to 5 minutes of jog recovery between each circuit.

From Runner's World.

Are You In?

Registration's closed, but did you get in? I think Maren and Eve (and myself) have confirmed that they are IN!!! Lemme know!

first lady of the marathon

Check out Paula Radcliffe's impressive record:

• World record for the marathon: 2:15:25
• World record for the 10K: 30:21
• Half Marathon: 1:05:40
• 17 Olympic medals, 9 gold medals

The rest can be found here. Her races are so inspirational, and her perseverance despite her injuries keep me motivated.

I will be thinking of her running ahead of me on race day in New York on November 2nd. If that's not inspiration, to be able run the same course as her, then I don't know what is. Now if I could only meet her ... :)

strategies for success

we all live very busy lives and have many things that demand our precious time. and yet, we still choose to run, despite the busyness and chaos.

for the past two weeks i have had a problem "choosing to run". gasp. with new demands on my schedule i've found myself sleeping less, and feeling more stressed, which results in missed morning runs. and forget trying to run after work. i feel like a zombie after staring at a computer for ten hours a day.

i know this is a choice. i choose not to run even though i'm tired. this is the part that drives me nuts. why can't i get my butt out of bed in the morning? why can't i lace up my running shoes after work and go out for a quick run?

so i'd like to know how you do it. i'm in an adjustment period right now (and being a total wimp) and need a little pep talk.

20 (22) miler report

i got lost! talk about a mental challenge (as was my intention in taking on two 20 milers for this marathon training). around mile 13 i missed a crucial turn and ended up at the north end of the park on glenwood avenue. i was able to cut through the middle of the park after a map consultation with a park ranger, but i still ended up running about 22 miles yesterday.

i'm glad it happened, though. i needed something like this to try and mentally "break" me. i am happy to report that it didn't. the air was cool, and i felt loose and strong the whole way despite getting lost and the challenging hills. i am pretty tired though. tomorrow's five miler might just be pushed until tuesday. :)

one down. one more to go.

breaking it down

first, i want to thank everyone for the words of congrats and encouragement. it means the world. i am so excited to run this marathon in such an amazing city. i've never been to new york (gasp) and my philosophy is that running is the best way to discover a new place. so here goes nothin'.

jona and i have talked a lot about my running. we've analyzed why i've recently crashed mid-race so many times and why i can't seem to get a whole lot faster. (read here for a great "serious crashing" running story). we've come to the conclusion that i have plateaued as a runner. after four + years of running, my speed and endurance have leveled off and i can't seem to "break" in to that next level of running that i am so badly craving. it's causing a lot of frustration during my training runs and especially my races so here's our next plan of attack:

START OVER. yep. i'm completely starting over ... one mile, baby. the key will be that that one mile will be faster ... much faster. then hopefully two miles will be faster. then three and so forth. combine that with a better cross training effort and more intense long runs (perhaps multiple 20 milers), and hopefully it will add up to a stronger, faster marathon.

have any of you felt that plateau as a runner? what have you done to push it to the next level?

i'm goin' to NEW YORK CITY!

i can't even stand it, i got in to the new york city marathon. my tenth marathon will be the NEW YORK CITY marathon! just writing about it gives me chills.

november 2, 2008. 135 days and counting. geez, i've got a lot of work to do.

jona's volunteered to be my personal trainer. he's ready to get my butt in shape to make this a marathon of a lifetime. PRs? who knows. mental toughness? you bet. it's my greatest challenge. convincing my brain that my body can do it. ugh. my crazy brain.

but anyways, there you go ... new york!

gearing up ...

last year, i wrote a post on my other blog regarding the marathon. top 10 reasons why you should run one, in fact. the fall marathon has definitely been on my mind as of late, so i thought it would be appropriate to repost the top 10 here. funny side note: when jona read my top 10 reasons, he asked me where i found them. apparently he was underestimating my blogging abilities. :) I WROTE THEM silly!

anyways, here it is. top 10 reasons why you should train for and run a marathon.

10. Endorphins: noun: any of a group of endogenous peptides (as enkephalin and dynorphin) found especially in the brain that bind chiefly to opiate receptors and produce some of the same pharmacological effects (as pain relief) as those of opiates. Translation: you feel good, less pain. Yes, the "runners high" really does exist and it really does feel good. Get over the 3 to 4 mile hump and you'll know what I'm talking about.

9. Bigger heart: Because your body needs to pump more blood to get more oxygen to those hard working muscles, over time your body adapts and your heart beats more efficiently (greater volume of blood per pump) and actually becomes larger.

8. Nice legs: Yes, running builds strong muscles. Remember to stretch.

7. Therapy: To me there is no better stress reliever than to go out on a late Friday afternoon, pop in my iPod (or not) and get rid of the work week. Running allows me to do something for myself and work out my thoughts.

6. Lose Weight/Gain Weight: I've had friends who have lost weight running, but also gained weight. It's a fact: muscle weighs more than fat. Shed the fat, gain the muscle - you're going to weigh more and look toned.

5. Slow Down the Aging Process: Runners are less likely to experience bone and muscle loss as they age.

4. Amazing Places to See: Because of marathons, I've been able to see Alaska, Hawaii, San Diego, Sacramento (actually a fabulous race), the California Redwoods, Napa Valley, Los Angeles, and Highway 1 in Big Sur which we had all to ourselves. You now have an excuse to travel.

3. Courage: There is nothing like accomplishing something you never thought you could. We're not going to lie, running 26.2 miles is hard. But if you learn to take heart and do something hard, you'll never feel the same.

2. Bragging Rights: Running 26.2 is a serious accomplishment. Celebrate it. You really get to learn what you are made of. I always make it a point to wear my finish medal and go through the medal detector at the airport when I'm flying home. :)

1. Camaraderie: I have had the privilege of running with some of the most amazing women I know. This is truly the reason I run. It's selfish. I love my girlfriends and being able to spend time with them and share in their lives is it for me. Experiencing the running ups and downs together and having fun while doing it makes it all worth it. Get out together and make it a team effort.

NEEDED: first time marathon advice

my good friend sarah from scu has a boyfriend, jon, who is running his FIRST marathon in san diego this weekend. the good ole rock'n'roll san diego. i've had a request for some first time marathoner tips for him (and anyone else who'd like a little marathon advice!)

okay, love to run readers, let's give him some good advice.

here's mine:

• breathe. just breathe. relax. i love the saying, "go out fast, die like a pig" (an old TNT joke). don't let the excitement of the start line affect your finish line. keep it easy the first few miles and stay conservative.
• keep with your routine. don't stray from what you've been doing all training long. keep the same shoes, stay in the same running outfit, drink the same electrolyte drink, eat the same gel. keep with what's familiar.
• i've run this marathon twice. while it's a really fun city, it's a tough course. there are a lot of people to deal with and navigating the course can be a challenge. lucky for you the weather is looking to be fantastic so enjoy that. but be prepared to be in a MASS of people.
• enjoy it. this is your first marathon! you'll never be a virgin marathoner ever again. take in the sights (the zoo, downtown, the bay, the marine corps depot). listen to your body. it's going to be hard, but enjoy the work. it's a feeling you can't experience anywhere else.
• stay mentally tough. positive thoughts matter more than a strong body.

ok, i'll leave the rest to my fantastic marathon friends. jon, let us know if you have questions.

GOOD LUCK! you are going to be great. just getting to the starting line is a huge accomplishment.

power of the schedule

alright kiddies, "operation cross train", while still on the brain, was not executed really at all this week. it points out two things: 1) i really love to run because instead of cross training, i ran a lot this week and 2) i need something to tell me what to do - a schedule if you will.

over the last four years, i've never had a set weekly running schedule. the only real planning was for long runs on the weekend, which were done out of necessity to plan for marathons, tapering, etc. the first time i had a weekly detailed schedule that included tempo runs, set interval workouts, and designated easy/long runs was this april, when i ran the salt lake half marathon. this detailed schedule gave me a goal everyday. it gave me motivation to get my butt out the door everyday because i had a workout with a purpose. it was incredibly fulfilling to "check off" each workout for 10 weeks and work towards a larger goal.

so now i'm addicted. i stayed up late on wednesday night watching the dog whisperer and drafting a detailed schedule for my next six weeks of cross training. then, i'm taking on an entirely new marathon training schedule, which i'll post about soon.

while a fitness/running schedule doesn't need to be intense (or maybe it should be for you?) draft something up for the week and check 'em off when you're done. it might just become your new obsession. i'm hooked ...

for you nike+ geeks

joan benoit samuelson, the first woman to ever win an olympic marathon has now released a workout and training mix through iTunes. i've used these types of workouts in the past (i've purchased ok go's workout and a few of nike's workouts with alberto salazar) but this one caught my eye with this description:

Iconic marathoner Joan Benoit Samuelson shared the strategies she's learned throughout her storied career in this 30-minute running workout. Joan clues runners in to the importance of releasing tension where you don't need it, proper breathing technique, and using abdominal strength to land lighter on your feet.

after kaylynn's awesome post, this just might be the ticket to helping you with some form during your next training run. thought i'd pass it along. for more info on the workout, click here.

so do you any of use coached workouts through your mp3 player, or music at all? or do you do without?

so sleepy

we must have been tired last night. we laid down around 7:45p and didn't wake up until 7:15a this morning. holy cow! our bodies must have been trying to tell us something. layovers, red eyes, jet lag, and staying up WAY too late finally took its toll.

while i obviously don't practice what i preach, sleep is a key ingredient for a runner, or any athlete. i know that when i get a good night's rest i feel rejuvenated and ready to take on the demands of the day, especially running.

so i'm not an expert, but i found a great article on about.com that lists the top 10 benefits of sleep. if these aren't enough to get me in bed by 10:30p, then i don't know what is!

1. Keeps Your Heart Healthy: Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. May Prevent Cancer: People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Reduces Stress: When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Reduces Inflammation: The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Makes You More Alert: Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Bolsters Your Memory: Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. May Help You Lose Weight: Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter: Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Reduce Your Risk for Depression: Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Helps the Body Make Repairs: Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

get some rest!

riddle me this

run no. 1: last saturday i ran 12 miles. it was a pretty awful run. it was a warm, muggy southern morning and i had 0.00 energy for the run. the trail i ran was a relatively flat (small, rolling hills) out and back.

run no. 2: this past saturday i ran 10 miles. it was a pretty amazing run. it was a cool southern morning and i had lots of energy for the run. the trail was full of hills, hills, hills. i loved every second of it.

so riddle me this: how is it that i ran the 10 miles almost 35 minutes faster than my 12 miles? especially given the serious climbing the 10 mile run demanded?

it just goes to show that many, many factors go in to a good run, or more importantly a good race. in preparing to run the salt lake half this saturday, i am trying to control a lot of those factors. 1) sleep, sleep, sleep 2) drink water, water, and more water 3) eat well 4) be prepared with everything i need and keep it a low-stress week.

unfortunately a lot of factors can't be controlled. weather, porta-potty issues, a stressful day at work the week before the race, travel - just to name a few. the most important thing for me to remember is that i can control my mind and my attitude regardless of the uncontrollable factors. i just need to tell myself (power of the mind) that i am going to rock this race. and maybe i just will. maybe that was the key for run no. 2 - i'll just channel that for saturday! ;)

good luck to everyone running the sl marathon this weekend. molly, i hope your race went well on saturday. i'd love to hear about all of them.

salt lake half training: week one

training for the salt lake half marathon has begun, and week one was pretty good. the week consisted of an interval run on monday, cross training on tuesday, easy run on wednesday, tempo run on thursday, and a 10 miler on saturday.

i really appreciated the structure this training schedule gave me this week. every day had a purpose with "something" to check off the list.

reflecting on the runs this week i was reminded of two things: 1) take easy runs easy and 2) treadmills suck, trails rule. wednesday was supposed to be an "easy" run, but maren had posted an awesome 5K time on nikeplus, so i had to at least try and answer her time. (i'm still behind her by at least 2 minutes!) consequently, my tempo run on thursday suffered. also, all of my runs were on the treadmill this week, with the exception of saturday. saturday jona and i headed to umstead park in cary (for those of you in the bay area, imagine a bigger rancho san antonio). it was such a refreshing run. i love being outside and breathing (hard) in the fresh air. this was a hilly course, and we both finished really strong. the reason? hard work doing intervals and tempo runs during the week, and not eating junk food. it's an amazing formula.

monday will begin a new week. harder interval and tempo schedule. bring it on. have an awesome week running.