A Family Affair

I have an amazing husband who is a tremendous athlete. He's positive, fast, and strong. I cannot tell you how helpful it is to have another marathon runner in the house. We eat the right foods together, we run together when we can (he is a LOT faster than I am), we schedule races together, and we push each other.

Jona's thinking of entering the City of Oaks Marathon in early November, putting him running 26.2 three weeks after me. I breathed a sigh of relief when he mentioned it today. It will make my training that much easier, that much better. Having this running business be a family affair feels pretty good.

Hydrate Naturally

These look sooooo yummy! From Runner's World.

Iced Green Tea
When: Pre- or postrun and on easy runs less than an hour

Why: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer. According to research, catechins can reduce muscle damage caused by exercise, and also speed recovery. A recent study found that people who had the equivalent of five cups of green tea daily for three months and exercised lost more belly fat than those who only exercised. Iced green tea is a tasty alternative to water on easy, short runs, says Leslie Bonci, R.D., director of sports nutrition at the Pittsburgh Medical Center. Plus, tea contains caffeine, which boosts speed and endurance. If you drink iced green tea often, go with unsweetened, says Kimball, to avoid taking in excess calories.

Sipping Points: Steep tea bags for at least three minutes to release more catechins. If you buy bottled, choose brands with fewer than 15 grams of sugar per eight ounces.

Coconut Water
When: Pre- or postrun or on runs of about 60 minutes

Why: Coconut water, the clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy, light almond flavor. Eleven ounces contain 14 grams of sugar and 670 milligrams of potassium—way more than sports drinks. "Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally," says Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. Coconut water has enough carbohydrates for an hour-long run but not enough sodium for longer efforts.

Sipping Points: Coconut water, which is fat-free, comes plain or flavored with mango, orange peel, or passion fruit.

Chocolate Milk
When: Postrun

Why: The drink you loved as a kid has the ideal amount of carbohydrates and protein that tired muscles need for recovery, says Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk postexercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium.

Sipping Points: Single-serving containers are handy for tossing into a cooler for a postrun treat and for portion control.

Cherry Juice
When: After a hard run

Why: If George Washington was more of an athlete, he never would have felled his dad's cherry tree. A study done in 2008 by British researchers found that runners who drank 16 ounces of tart cherry juice in the days before, the day of, and two days after a marathon decreased inflammation, oxidative stress, and muscle damage. "Cherry juice is very useful for postexercise recovery," says Declan Connolly, Ph.D., professor of physical education and exercise science at the University of Vermont. Cherries are higher in antioxidant and anti-inflammatory properties than many other types of fruit. Try drinking a cup of tart cherry juice after exercise—particularly during heavy training. But don't guzzle it like it's tap water: One cup has about 30 grams of natural sugar and 130 calories.

Sipping Points: If cherry juice is too tart for you, try a sweeter blend with cherries and other 100 percent fruit juices.

Vegetable Juice
When: Postrun

Why: Chock-full of a variety of nutrients in a concentrated package, 100 percent vegetable juice is a tasty way to get a serving or two of veggies. Those made mostly with tomatoes have lots of lycopene, an antioxidant that a British Journal of Nutrition study found protects muscles from oxidative stress caused by exercise. Many brands have three to five times the amount of sodium and 13 to 17 times the amount of potassium in sports drinks, "which makes vegetable juice an ideal part of a postrun snack or meal that includes carbs and protein," says Kimball.

Sipping Points: Sodium levels can range from 140 to 620 milligrams in regular (non—low sodium) brands. Choose higher levels if you crave salt postrun.

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.

Weight Workout Tonight

And so starts my training. June 15 - weight lifting with Jona.

Here goes:

Squats, 4 sets of 12

Lat pulldowns (pullups if you can do them) 3 sets of 12

Leg extensions 3 sets of 12

Bench press 3 sets of 12

Calf raises 3 sets of 12

Shoulder press 3 sets of 12

Abdominals.

Optional exercises: deadlift, dips, dumbbell flies, preacher curl.

Wish me luck!

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.

Running on a Budget

Great article from Runner's World. Tough times for many Americans ... but keep running!

Running on a Budget
Coach Jenny, I was laid off a few weeks ago and find that my running has been a life saver. I know you know this but it really helps keep me positive, focused, and hopeful. My question: Do you have any tips for ways I can run on a budget? I know it is a rather inexpensive sport in comparison to others, but races, gear, and apparel have found their way into my budget every year and I'm looking for ways I can cut back but still enjoy my running life! - Janet

I'm sorry to hear that you lost your job, Janet. But I'm happy to read that you are continuing to run. It is a very effective way to deal with the stresses of losing your job and it can really help you cope while you work your way through this valley. Thank you for sharing with us. I have a feeling there are a lot of other runners out there who are going through a similar experience. Here are a few tips that can keep you running on a budget. I'm hoping others will post their ideas as well.

Make a plan. Like training, it is just as important to make a financial plan (budget) for the year. By doing so, you can find ways to reduce your living expenses and carve out money to preserve your running career. Plus, when you put things down on paper, it is easier to see what you have and develop a plan.

Use your running shoes only for your runs. Mark the date you purchased and started to use them on the inside of the shoe to keep track of the mileage. You will get more mileage out of each pair and they will last longer. Put a freeze on buying new apparel and gear. All you really need is a good pair of fitted shoes (and bra) to keep running. Everything else can wait until you're employed again.

Buy local. Avoid running in old shoes, as it can increase your risk of injury which can cost money down the road in medical bills. Create a relationship with your local running specialty shop and talk to them about your situation. Ask them about deals they may have on returned shoes or upcoming sales. You may be surprised at their willingness to help keep you running. Most store owners are in it for the passion and want to help.

Run local. Identify one or two target races for the year and consider running local events. Talk to the race director about volunteering and bartering for your race fees. Many directors need help organizing the event and at expos and packet pick-up. It's the perfect way to support your local running community and continue to race!

Join a club, training group or running specialty store. Most stores offer free weekly group runs. You may have a small upfront fee to join the clubs and training programs, but you'll benefit from months of group training and other perks like networking with other runners for possible employment opportunities.

Join a charity training program. Many charities like Team in Training and Team McGraw offer a comprehensive training program for endurance races, travel, and hotel in exchange for raising funds for their cause.

Finally, don't be afraid to talk things through with your family, friends, and running buddies. You never know what may come of the conversation and it sure helps calm the soul. Hang in there, and keep running.

Happy Trails,
Coach Jenny Hadfield

Spin Class

Tuesday evening meant spin class this week and I went super early to make sure I got a seat. The gym has been C.R.A.Z.Y. these last few weeks with everyone and their New Year's Resolutions attending the gym. Don't get me wrong, I think it's great that everyone is working hard and getting in shape, but man, I'd like a parking spot, k?

So I'm in line to get into the class, the door opens and in we all go. I'm a second row kinda girl so I grab my spot, set my seat and handle bars, throw my towel across the front of the spin bike, and start warming up with about 10 minutes to go before class started.

So in walks these two little girls, and by little I mean little. I shall call them Blondie (B) and Miss Brunette (MB). There's an age restriction of 12 years in order to be upstairs so I'll assume they turned 12 that day. B and MB were decked in their Pearl Izumi spandex and clipless cleats, ready to go. And when I say ready to go, I really mean ready to go. By the time class had started B (who sat next to me) was already dripping sweat onto the hardwoods. I was honestly impressed.

20 minutes into the class, the instructor announces that we're going to climb. Climb, climb, climb. This is after 10 minutes up out of our seats at a pretty intense level, which I assumed was a pretty awful climb. Apparently not. So this climb required that the weight got progressively heavier equalling four full turns from where we already were. I'm cursing the instructor silently as I watch B turn the weight dial all the way around ... twice. Her little frame struggled as she pushed all of her weight to get the pedal around one revolution. GEEZ.

The class continued and I finally got into a rhythm. B and MB sailed their way all the way through the class. I was just amazed at the athletic grit these two little girls had at such a young age.

As frosting on the cake, after the class finished I went downstairs to pick up my sweatshirt and car keys in the women's locker room, and who did I see waltzing her way down to the pool in her TYR swimsuit, swim cap and goggles? That's right. MB.

Jona and I talk all the time about how our kids are going to be ATHLETES. After Tuesday night, I think no differently. While some may think otherwise, I think those girls have been given such a gift. For the rest of their lives I can imagine that they'll be lean and healthy, strong and happy. I was certainly inspired.

Winter

In my humble opinion, winter sucks for running. There's less light during the day, it's freezing outside, and the holidays appear with a to-do list a mile long. Despite all of that, my cute hubby has started training for the Shamrock Marathon in the spring, resulting in me me feeling all sorts of guilty, so I just might join him. We'll decide soon.

So in the meantime, I've been trying to hit the gym and bulk up for the 2009 running season. Ha. Bulk up. I have found that I really enjoy this cross training season, but I miss running dearly. Nothing replaces breathing in fresh air and pounding the pavement.

So what do you do during the dreary winter months? I know some of you are fighting snow and severe temps, so I won't complain too much. But I'd love to hear your strategies.

The Truth About Stretching

Thanks to Jess for passing this one along.

The Truth About Stretching

marathon runners

So I was doing a 20-minute cardio yoga workout in my living room this morning, and this is how it went:

Instructor: You should be feeling pretty out of breath by now.
Me (thinking): Um, not really.
Instructor: Unless you're a marathon runner.

Awesome.

20 (20) miler report

HA. i didn't get lost, no worries.

i woke up at the ungodly hour of 6am and looked out the window only to see it was pitch dark outside. where have i been the last few weeks? in bed, of course. maggie even thought it was early. she didn't even bother to look at me when i got out of bed. so i ate my peanut butter and jelly sandwich and went back to bed to wait for the sunrise.

around 7 i hit the pavement. there's always that moment right when you start when you think "holy crap, i've got 20 miles to run" ... "1/2 mile down, 19 1/2 to go" ... "geeeeez, that's a long way". and let's not lie here, it is a long way. shoot, in cali that's like running from sunnyvale to san carlos; in utah, salt lake city to draper; and in nc, cary to chapel hill. my problem is that i've let that thought run away from me. (ha). in my past races and long runs, i have felt so overwhelmed by the effort, and then have consequently broken down. it's been very frustrating.

today, like my 22 miler a few weeks ago, felt so different and i can't explain why. perhaps it's the audiobook on my ipod, or literally saying out loud "you CAN do this" or the new song i HAVE to listen to while i'm chugging up a long hill. nonetheless, i finished and i'm feeling so dang good about it.

what's next? 13.1 next weekend in san francisco at the nike women's marathon, an 8 miler, and then the new york marathon. geez. i can't wait.

this running thing has really changed my life. what i did this morning, though hard, gives me a huge sense of accomplishment and pride. i highly recommend it.

toot toot

http://nikeplus.nike.com/nikeplus/v1/html/milestones/print_certif.html?id=1022944584&region=us&language=en&locale=en_us&dateFormat=MM/DD/YY

Nike+ just told me I hit the 500 mile mark...and that's just the runs I use Nike+ for. Go me! :)

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.

i love the hills, and the hills love me

the experts at thefinalsprint.com tote hill training and all of its benefits.

The obvious benefit to hill training is that you become better at running hills. But what might not be as obvious is that you become better at running on flat land too. The muscle groups used to get over the hills are the same groups used in sprinting, so by running the hills you are enhancing your speed by building strength. This effect also increases the frequency and length of your stride, both of which are very important aspects of speed. In addition, by strengtheing your leg muscles, hill training helps to reduce injuries.

translation: hills can transform you into a stronger, faster runner. sweet. but tell me that during a long run and i've got a serious hill to climb, right? hills can be so daunting.

i have a serious mental challenge when it comes to hills. i know my breathing is going to get faster, my muscles burn is going to increase, and i'm just going to feel super uncomfortable as i climb. i have discovered, however, that after the hill, the discomfort eventually goes away and the mental boost it is replaced with far surpasses any level of discomfort i've experienced. so in essence: buck up sweetie, it'll be over soon.

in many of our races this fall, there will be hills ... inclines if you will. :) so maybe here's a reminder to get out and train on 'em a little so that our PRs can move that much closer within reach.

getting over the 3, 4 mile hump

emma brought up such a good question in wednesday's post ... when does running get easy? when does that 3 or 4 miler feel like no big deal? when can you take on more mileage? it's a hard question to answer, which is why i wanted to ask it here.

can you remember your first four miler? can you remember the first time you said "i'm just going out for four miles?" what happened in between those runs?

my first four miles was with jeni on a trail in san mateo running along the san francisco bay, just under the san mateo bridge. i kept thinking to myself "ok, it's only two miles out, and then two miles back". but those two miles out, and then two miles back felt like an ETERNITY! i remember finishing the run just before dusk, feeling exhausted but like a true rock star. i think we got a jamba juice to celebrate. fast forward a few months later, and a four miler was my easy run on thursdays at rancho san antonio. what happened in between? lots of running. lots of discomfort, and i think the key: longer runs. don't be afraid to try a 6 miler (or maybe longer), even if you've got to walk a bit (or a lot) and suffer, it will push your endurance levels and make that 4 miler feel like a piece of cake.

well, that's my theory. what do you think?

a few small triumphs

this past week resulted in a few small triumphs i had to share.

last saturday i was slated to run 16 miles. count them. 16 big ones. cold turkey, to boot. after my last post i decided to sleep, sleep and sleep that entire week we came home from china. i didn't run at all. that following monday i ran 2 miles (felt horrible) and then on wednesday i ran 6 miles (felt horrible). so the 16 miles on saturday felt daunting to say the least.

i resigned myself to the fact that i was just going to suffer through the 16 miler. it was going to suck, but i was going to do it. no matter what. i had to get back on track for ny. i popped in my ipod and away i went into the humid, 75 degree air. as always, miles 1-4 were a little rough trying to get in the groove, but after that my body just relaxed. 5-16 were cake. who'd a thunk?!? the trail was beautiful, i let go of my brain, and i just ran. totally unexpected. it was like my body hadn't forgotten what it was like to put out that kind of mileage. i felt like a million bucks.

triumph no. 2: it dropped below 70 degrees in cary tuesday morning. it felt fabulous to run 7 miles in 65 degrees. mmmmmmmwah, autumn. i cannot wait to run some more in your crisp morning air and cool breezes.

i think i'm ready. ready to get back into the mental and physical game it is to run a marathon. bring it on, ny. bring it on.

Always an evolution

When I was little, I always thought I was a bad athlete. I don't even know what "athlete" meant to me back then, but I just thought I wasn't the athletic type. I did gymnastics, dance, and cheerleading most of my life, but even now those sports are still under discrimination for "is this really a sport" type of debate, even within my own family. Since I wasn't in the "regular" sports, I didn't consider myself an athlete.

When I started running in 2005, "I'm not an athlete" would continually scroll through my brain. I would feel out of breath and it would totally be the self-fulfilling prophecy - "Yep, you're not an athlete." Or, my muscles would feel sore, my knees would be sore; whatever the ailment, it just confirmed I wasn't a good athlete. That is until, one day while running the San Francisco half marathon. It was an exceptionally warm day for SF, and I was having a hard time catching my breath from the beginning. I always complained to the girls that it felt as though my breath was only making it half way down my chest. So, lo and behold, at mile 10, I start seeing black spots in my vision. Out goes the "I'm not a good athlete" and in goes "I think I might have something wrong with me."

I feel my eyes involuntarily closing, so I decided to sit down on the curb, right in the middle of the race. I sat there for a few minutes trying to catch my breath and finally got up. From mile 10 until the end, I had to continually run/walk to catch my breath.

Now I'm hearing my dad's voice (who was a Dr.) in my head saying, "Oh, just take an advil" which was his answer to everything. So, I am not the least bit surprised when my Dr says in the same brush-me-off tone, "Oh, you probably just have exercise induced asthma, here's an inhaler." Ok, sure. I use the inhaler, but I'm realizing it only works for a small chunk of time and then I am back to sucking down wind.

Fast forward to now - it gets so bad to the point where I am stopping to catch my breath on short morning runs. Not normal. I finally kick down my pride and go see an asthma specialist. Turns out I have regular asthma - not exercise induced, and the medicine I need is not a rescue inhaler. Who would have known? Yeah, maybe an asthma specialist.

So here I am, 3 years into running, surpassing "surviving" as a runner and finally evolving. I'm starting to enjoy running for new reasons, and realizing that pride is of no help in situations like these. It made me realize - maybe others out there have things they just ignore as an athlete because they don't want to deal with it - like a bum knee, or ankle, or whatever. Is this true? I realize that no one likes bad news, but I've also realized that you can't go up until you go down, and you can't evolve as an athlete when your body is holding you back.

What do you guys think?