BDR 5K – Sure, why not?

Courage Above Fear

~unknown

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After Park Ave 5K I was sure I’d kill the next 5k and execute from beginning to finish without mercy. Yeah, I was that driven and had the means to back it up. Except that the unforeseeable developed before I had that chance.

Injuries, setbacks, forced pause, rest, regroup…whatever TF one wants to call it, are part of the risk we take as an athlete. Sooner or later, it will show up. Sooner or later that menace that makes us stronger in the process, although it’s hard to believe while in it, will find a host to sneak into the weak spot of the body. And it will say, hello… I am here, stop!

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So yes, I kinda of nailed that Wednesday’s fartlek –

2 mi up * 5 x 3’ at 7:29 w/ 2’ recovery in between * 4 x 2’ at 7:29 w/ 1’ recovery in between * 6 x 1’ at 7:29 w/ 1’ recovery in between * 2 mi down

Kinda of nailed it because I was up at 4 o’clock in the morning, did my pre run routine, warmed up on the spin bike, defied the cold, darkness and rain – not necessarily that I hit all the paces. It rained the entire time I was out there on the track. It is a cheap public-school track that is more used for the school buses to do laps before kids are boarded in, rather than actually for kids/students and tax payers who want to reach their dreams one day. With that being said, I was also dodging puddles because of course, that track isn’t rock star track. There’s more elevation and uneven areas than Mt. Everest.

This workout totaled to 9 sweet miles. That’s like a long run for me, but Saturday’s long run would be 12. Counting with strength training, miles, poor rest and life, my poor legs were taking the beating and by the following week, it said enough. Here I go dealing with a sore right calf just a week out from BDR 5K.

Rest didn’t work fast enough. The test run on the following week told me that my leg wasn’t ready yet. All the sudden, there was no plan for BDR. But my awesome coach suggested to play-by-ear, and if all goes well, just run BDR. I liked the idea. There was no pressure. I would be there just to really tested out my legs, avoid the waste of money I had paid for registration and still somewhat utilize the anticipation hype I had build up for BDR.

RACE PLAN:

  • Do the regular shenanigans I do for every workout. Nothing new here.
  • MILE 1 – Run without pain
  • MILE 2 – Run nicely
  • MILE 3 – Don’t cause damage and go get your bling.

That’s exactly what I did. Have a nice and easy run to test out your legs and have fun. There’s no shame if I needed to stop for a break. Just do me with the reserves my body had.

Ohhhh my goodness… it was a hot day too! And let me say that BDR 5K start time was at 9 o’clock. This is the equivalent of a noon start for a Florida race. By then it was 71 degrees with the humidity in the getting to mid-80s. So here goes nothing…

MILE 1 – 8:03 = Whaaat??? 8:03 pace? Needless to say that I was running on pure feel right here. I had no business in pushing the pace because my leg simply was not in the mood for it. But hey… I’ll take this since it wasn’t screaming yet.

MILE 2 – 8:15 = Yup, shit is getting real. The freakin heat and humidity is real too. I am thinking… I’m lucky to even be here and ran a 8:xx pace. I was also thinking, where’s the finish line?

MILE 3 – 8:18 = dang it! Part of me wanted to stay in the 8:15 or get a little closer to a round 8. But really, I was exhausted from the heat and humidity. My poor legs were done and needed TLC. The last .10, which my Garmin detected .17, took forever and ever to exist, but it [finish line] was there waiting for me at 25:56 / 8:22. Most certainly not a PR performance. However, based on the state of my leg, this was a sweet victory. And afterwards, my leg felt way better than I expected – for this speedy pace at least.

Well… now I can chill out, enjoy the festivities, visiting vendors tents, trying free goodies, searching who else is here, walked a lot as a cool down, and slowly went to the get my time slip – just to have an ideal of the official damage. To my surprise it read: AG position 2 of 88. [updated later to 2 of 92]

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Whaaaat??? My eyes were bigger than an orange and I had to ask the volunteer, does this entitled to a reward? She replies, yes, I think so. You can check with the volunteers at the reward table.

To say that I was in shock and overwhelmed with gratitude is an understatement. My expectation coming to this race wasn’t even to race but to run. I wanted to enjoy my run, run without pain and cross the finish line. I never even thought it was possible to take the podium without a PR.

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Life is damn good and a bitch, sometimes, but mostly great! Thank you!!

25:56 / 2nd in AG

“It’s about what we do with opportunities revoked or presented to us that determine how a story ends.” 

~David Goggins

2018 In a Nutshell

“I want to be in the arena. I want to be brave with my life. And when we make the choice to dare greatly, we sign up to get our asses kicked. We can choose courage or we can choose comfort, but we can’t have both. Not at the same time.”

Brene Brown

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I’ve postponed writing this piece of the blog for six longass months now. I was trying to figure out a nicely way to put it; I wasn’t ready to write about my injury; I didn’t want to write about my injury and the missed opportunity to toe-line at Baystate marathon; I was busy with work and personal life; it was the holidays that came and went in a blink of an eye, and so many other things. But I’ve finally set my mind to it, sat down and started typing… typing whatever it came to mind without thinking and stressing whether it sounds pretty, fancy, appropriate or correct.

Without further ado…here it goes. The last five months of 2018 In a Nutshell and bullet points.

  • July – closed out the month with a bang of 140 freakin hot-humid miles. Summer in Florida was on the verge of peaking; thus, about to, or probably had it already, broke my body with its relentless heat and humidity. Yay! Happy Birthday, Celia! 40 never looked so good and strong, too!

 

  • August – heading to my second run of the month which was supposed to be a 10-miler with fast finish. It’s August 3, hot and humid as hell, stated well but my calves felt tight within the first .25 mile, especially my left. It had happened before, and it usually takes a good 2-3 miles to warm up and let the legs adapt to the high humidity and heat. Stop / Stretch / Run / Repeat was the theme of this run. There was no flow, I was tired and part of me still believed that I just needed to give it time and a few more miles of warm up. My kind hubby was on the bike to get his exercise and to support me along the way with company, fuel and hydration. I was getting concerned because I could see his frustration due to lack of flow and consistence with my running. Close to mile 4, I felt my left leg losing strength and did a awkward bend. Before then and thereafter, the pain was intolerable. I was in denial. I stopped. I ran. I stopped and ran some more until I called it quit at mile 4. When you know that you have to walk to your car because of the pain, you know something isn’t right. And you know it’s horrible as tears dropped down your eyes mixed with sweat.

 

  • Mid-August – A week rest didn’t help. Physical therapy didn’t help. Massage didn’t help. A test run was a failure. Off to the doctor I went, got some medicine and an order for an MRI. Treated for tendinitis for which the medicine should had worked within the next 3-4 days, it turns out that it wasn’t working. I knew then it was something worst as I wore the exam gown to get my MRI done in tears of sadness and despair. The results are out, went to my doctor to find out what I already knew – a left tibial stress fracture adjacent to the knee. “Yep, you have a stress fracture. I am sorry. It’s a common injury for runners and athletes. Even the elites get it”, said Dr. Mason, attempting to make me feel better. What’s next? Rest and recover, and some light cross training for the next 8-10 weeks. And no, you can not run, much less, race Baystate. That will have to be for next year.
  • September – after going through all the raw emotions of an injured athlete – DENIAL, ANGER, BARGAINING, DEPRESSION and ACCEPTANCE, I finally started moving on to the mental healing process. I started to plan my Saturdays mornings as if I were to have my long run on the schedule. First Saturday of the month, I did a 75-minute hot yoga class, which was as draining as running in the FL head and humidity. The rest of the month was filled with bike rides and adventuring into a new sport – road cycling. I love everything about road cycling. My favorite is climbing. My husband and I had a great time exploring our hilliest area nearby. I finally filled out the void of running with the hope that cycling was going to help me stay sane and in shape for running. Strength training and physical therapy was my new norm during the week. I am extremely grateful to my physical therapist, Ed, for helping me get back to health.

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  • October – new challenges, new opportunities. It was time for me to face my fear of water. I started to take swim lessons with coach Liesl. I love her. For the first time I felt comfortable in the pool and I was able to swim into the deeper side the pool at my own home. I also did many swim drills at the LA Fitness pool. I am eager to the possibility of completing a TRI in the near future. As I continued healing, I was able to run 30 miles for this month. Every day has been a step into the right direction.

 

  • November – more road cycling, more swim lessons and drills, more strength training, more physical therapy AND a new run coach. A friend once shared that when something you’ve not planned for happens, see it as an opportunity. I have been meditating on that perspective since my injury. Road cycling, swimming, more focus on strength training and physical therapy have all been a new opportunity for me. Practicing yoga was another opportunity that I’ve embraced. But one of the biggest opportunities this injury brought was the opportunity to work with Coach Dave at Ame For It. Coach Dave is truly a top of the line coach, and most importantly, a kind person. He cares. He cares about people and he cares about his athletes. Through our first phone conference, I knew immediately that I wanted him to be my coach and to guide to Hopkinton to Boston – and beyond. November progressed on track and I closed the month with 67 miles.

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  • December – December really felt like the new year for me. I started working with Dave and I could feel the difference his workouts made. His attention to detail and coaching on the mental aspect of training – not just the physical, is remarkable. His approach is always a workout at a time, a run at a time. I’ve been learning that since I started practicing meditation prior to the injury. As I started to be more consistent with running, a new challenge rose – trying to fit in all the extra-curricular training with running. I’m still learning to balance it out. December miles – 91!

 

CONCLUSION: 2018 was a badass year! It wasn’t how I had planned, but everything felt in the right place at the right time. I learned so much about myself and the most important thing I’ve learned was TO LET IT GO. LET GO OF ATTACHMENT! Baystate marathon was an attachment. Miles ran per month was an attachment. PR in every race was an attachment. This injury has taught different ways to care for my body from when rest is needed to proper nutrition. I learned what I really want from running. I do not just want to quality and run Boston. I want a lifetime of running. The only way to live that is by being present a run at a time, a day at a time. I know what my goal is; the rest will take care of itself as long as I show up and care for my body mindfully.

But just out of curiosity, I closed 2018 with 1,057 miles as opposed to 2017 with 1,028. Letting go of attachment is giving bigger results – and I am loving the process with so much gratitude.

Love the process!

“Sometimes the bravest and most important thing you can do is just show up.”

Brene Brown

 

BayState Build Up on My Mark

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“I believe in a philosophy that says to win is actually not important. To be successful is not even important. How to plan and prepare is critical and crucial.”

~Eliud Kipchoge

After I raced Best Damn Race half marathon I took an active two-week recovery to decompress both physically and mentally. I wanted to soak in the experience and results from BDR and to work on key points that will improve my running, my strength and my mental approach to marathon training.

Mentally I was getting burnt out just by thinking about it how I was going to tackle marathon training. The magnitude of the task really hit me then – the distance, the time I want to aim for, the amount of hours of training, how to balance out personal, professional and family time – it all seem so overwhelming. I started to feel a bit sick and off balance. My left quad/hammy were not too happy after my two-week active recovery post BDR; I guess I was not fully recovered from the race, so I spent another easy week making sure I could start Baystate marathon build up healthy enough.

 

The Strategy

After analyzing Baytate course, reading the reviews and trying to get a feel for the race, I realized that my strategy was to make Baystate as manageable as possible. The 10-mile Clay Loop in the middle of nowhere in Clermont is the ideal training route for my long runs. The elevation is a little more challenging than Baystate; at least based on the data I’ve obtained, the terrain is tough because there’s no shade nowhere in sight, obviously it’s a clay road, rolling hills, and the atmosphere feeds my mental stimulation as I pretend to be that I am in Eldoret, Kenya, being tough like Eliud Kipchoge and the rest of the #badassery Kenyan runnahs. Hey, gotta do what works for the brain and you! #noshame

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Baystate Marathon Elevation Information

Minimum Elevation: 36 feet (10m)
Maximum Elevation: 136 feet (41m)

Baystate Marathon Elevation Chart

The Build Up

Based on my current fitness, on-going improvement and on what has been working for me, Coach Victoria decided that we should play around with a 30-35 mile per week as build up phase, some quality speed workouts, focus on recovery, and yes, my favorite thing to focus on – FOCUSING ON FEELING GOOD!

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We ended up doing a eight-week marathon training build up, and with only three days left on the eigth week of build up, I was about having a mini-mental breakdown – which I detected it was due to heat and humidity. The weeks followed like this:

  1. WEEK 1 – April 9-14 …..………………. 32 miles
  2. WEEK 2 – April 16 – 21 ……………….. 31 miles
  3. WEEK 3 – April 23-28 …………………. 30 miles
  4. WEEK 4 – April 30 – May 5 …………… 30 miles
  5. WEEK 5 – May 7 – 12 ………………….. 30 miles
  6. WEEK 6 – May 14 – 19 ………………… 35 miles
  7. WEEK 7 – May 21 – 25 ………………… 35 miles
  8. WEEK 8 – May 28 – June 2 ……………. 35 miles

TOTAL MILES for build up cycle …………………………………….. 258 Miles

APRIL MILES………………………………………………………………….. 112 Miles

MAY MILES ……………………………………………………………………..152 Miles (PR MONTH)

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So grateful for hubby’s support and for always capturing the best pics!

JUNE MILES ……………………………………………………………………………………125 Miles

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10-Mile Clay Loop aka “my Eldoret, Kenya”

This is my first time ever executing weeks of consistent high mileage. Towards the last week of May, it was very tough. I set the goal based on how I felt that I could end the month with a 150 miles. Since I was feeling strong and recovering well, I pushed for a PR month – that  demanded a 4-day streak run and I totaled 21 miles just on the treadmill. By the fourth day, I had to take it outside for a 7 miler making it for a total of 27 miles in 4 consecutive days! Yes, I was having a little mental breakdown!

The Foundation

However, with higher mileage on a consistent basis, I was fully aware that I needed to be extremely diligent with strength training, physical therapy workouts and with my recovery methods routine. My body likes everything in moderation. It’s very receptive of everything I do; thus it prevails on quality versus quantity. Based on how I know how to take care of my body, I decided to experiment by doing strength training before all my runs. Over a four-week period, I noticed a remarkable difference in my runs. I felt my muscles being more engaged, relaxed and stronger to push paces. Yes, I noticed some soreness here and there but the strength and power I felt exceeded the soreness feeling. I also think that my runs were working in conjunction with recovery from strength training – more blood circulation on those area, speedier recovery time. This method has also helped me to be accountable for strength training sesh, even if it was for just 10-15 minute worth of strength training. My rule is: if I am going to run, I better do strength training, or I know exactly what means if I lack on it. Those runs has to happen, and so does strength training.

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Nutrition

Let’s talk about nutrition. Eat. Eat. And eat. I am constantly snacking, don’t skip a meal and snack again. I feel hungry just about all the time. I mean it. All. The. Time. However, what I eat is quality food that has substance to assist my body with recovery and fuel for the next workout. I don’t eat junk food, unless it’s a Saturday night treat which basically is pizza and wine. For carb loading I tend to concentrate on clean carbs such as potato, sweet potato, butternut squash, oatmeal, gluten-free past, or brown jasmine or basmati rice. Meal prep happens every Sunday afternoon which I allocate time to make my protein smoothie, kale, beet or carrot smoothies and meals for the week. For breakfast, if I have time on a weekday, I will fry an egg and make an egg sandwich with cheese. Or I’ll set aside a small dinner left over portion the night before and that’s my breakfast. For a quick on-the-go, I will grab one of my shaker smoothie bottle and a banana until I get to work and fix my oatmeal.

 

Hydration

Yes, marathon summer training calls for tons of hydration and that better includes electrolytes – not just plain water or you will not be doing your body any favor, I mean, some favor. It takes energy to hydrate and thank goodness I have restrooms accessible at all times throughout the day. Based on my body weight of 104 lbs, the recommended daily water intake is 67 oz of water. But if you’re activity level is high, then it’s recommended to add 12 oz of water to the daily total for every 30 minutes that you work out. In addition to my regular water intake, I set aside a 20 oz shaker bottle and either use Nunn or GenUcan Generation hydration system to helped me out with all the mineral and electrolytes lost. I also add some coconut water intake a couple times a week.

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Bottom Line

I feel confident going into this summer marathon training. My primary basis is to rely on “feel” versus pushing for distance and pace. Of course there’s an importance as to mileage build up and faster/harder workouts, but going by feel and seeing what my body can take or not, it is the key element of my training and well-being. My emphasis this training is taking my workout outdoor. If my body allows it, that’s where I am getting it done, and use the treadmill for recovery runs. Again, going by feel is my indicator and if I must do treadmill workout, then so be it. Flexibility while being consistent will take me to where I want and need to be. I need to get there 100% healthy. And that’s the main goal.

I am coming for you Baystate!

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My fav place to run – Clay Loop

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Extremely happy, all the feels!

“When you plan very well, then success can come on your way.

Then winning can come on your way.”

~Eliud Kipchoge

 

I Quit Sugar. I don’t think so!

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Sugar, please!

I thought about quitting eating red meat. I did it. I thought about quitting eating chicken and fish. I did it. I thought about quitting eating animal products and byproducts. I did it for two years. I thought about quitting caffeine. I did it for three days.

I never thought about quitting sugar, but I have reduced its consumption. I became more curirous when I listened to audiobook Relentless: From Good to Great to Unstoppable by Tim S. Grover, where he mentions about the difficulty his athletes had in cutting off and/or diminishing sugar from their diet. He knew exactly if his athletes were cheating or not.

So when I saw Lindsey’s posting on Instagram about her quitting sugar for one-week and inviting followers to join in, I was intrigued about the calling. I wanted to know if I could do it and I wanted to know how my body would feel without this substance that some label as “drug”. With good luck wishes from my husband, after he had baked two dozens of gluten-free cookies, I went on a journey of one-week sugar free and minimum added sugar food challenge.

DAY 1

It’s a Monday and four hours into this challenge, I found myself starring at my cup of coffee in shock of its bittersweet taste with a slight feel of dizziness. It was not the sugar-free challenge I was scared of at this point. It was the “don’t take my coffee away from me” possibility that I was fearful of. I had to be creative with this, and on the first day of the challenge, I was grateful to borrow a co-worker’s tiny packet of stevia. I had totally forgotten to bring my container of honey from home.

I pushed through the morning, afternoon and evening. I realized how much sugar is present in just about every food we eat, especially in processed food, which I try my best to stay away from it. Anything with high corn fructose or fructose is a NO in our home. The occasional dizziness feel continued throughout the day, but nothing that I felt I should be concerned about.

DAY 2

It’s Tuesday and this time around I remembered that my husband had got us a sweetener derived from sugar cane called erythritol. Erythritol is known as a sugar alcohol. It occurs naturally in some fruits and fermented foods, but the kind you see added to low-sugar and sugar-free items that is man-made. It has definitely helped with the bitterness of the coffee and worked well with the placebo effect that I added “sugar” to my coffee, although I used only half teaspoon of erythritol.

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My energy was certainly low in the morning and I could not do my morning workout. This part I certainly didn’t like it because I’ve been on a quest to fix this problem and not add more to it. For an afternoon pick me up, I’ve been drinking unsweet ice tea that I make a home with a combination of mint tea, citrus sunset and blood orange rooibos tea. It’s delicious! I was adding a splash of non-dairy Silk caramel coffee creamer, but this time I had to add plain almond milk. As the day went on, I noticed my body and mind feeling somewhat confused. My body was going through a no-sugar reaction for sure.

DAY 3

Wednesday morning I felt a lot more energized and I was up at 4:45 a.m. to get my workout done. I noticed waking up very hungry and I immediately sipped on my bottle of BCAA’s workout mix along with GenerationUcan to help me keep going. I was feeling a lot more focus today and more energetic. Although I also noticed episodes of energy crash. The feel of being always hungry not matter how much carbs I was adding to my diet was starting to get out of control. My sleep had felt more steady, but not this night. I was tossing-and-tossing around and it was difficult to fall sleep and wake up early for my workouts.

DAY 4

It was crash day! I had zero energy to get up and had a horrible headache. Besides the lack of energy and headache, I had symptoms of the flu and body ache throughout. It wasn’t a great feeling at all. After getting up at 5:00 a.m., 6:00 a.m., then 7:00 and 8:00 trying to get something going, it was clearly a no-go. I had to call in sick. I went back to bed and didn’t get up until noon. It is possible it could have been a compilation of stress or busy life, but I can’t disregard that perhaps the no-sugar week challenge had something to do with it. As the day went on, I felt irritated. At 7:00 p.m., I had to go to the grocery store for some sugar free cookies. Ahhhh, I was then satisfied.

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DAY 5

Two more days to the end…, hang in there! I was already vested in this challenge, I wasn’t going to give up now. I got to get up at 5:00 a.m. for my workout, felt energized and ready to tackle the day. I was excited and focused. Today I didn’t feel much of an energy crash, but I had more difficulty falling sleep.

DAY 6

When I finally get to sleep, I usually sleep well. But this time wasn’t the case. I didn’t wake up rested for my long run with Beata. At 4:50 a.m. as I settled in to eat my pre-long run meal, I noticed a text from Beata. She was not running due to a migraine. And that was my out to sleep in. It was cool, I wasn’t fully rested, so I went back to bed. I woke up at 9:00 a.m.  Going to my 7-miler LR, it was already late (10:30 a.m.) and getting hot by the minute. Because of a silly mistake of pushing the “save button” as I removed my top at mile .99, I went on for 8 miles. I could not just run .99 and 6.01. It doesn’t look good on Training Peak, hehe. My energy and focus to get these miles done was motivated by the reward I was going to give myself: pizza and wine for dinner. I am sure these food contains added sugar, but I had already avoided all the added sugar food all week. 8 miles in and I was absolutely done on the last mile. I felt hungry all day even though I had a good meal and I was snacking throughout the day.

DAY 7

Yes, the final day until midnight! I truly felt well throughout the day. Perhaps because it was Sunday and didn’t have to wake up early for a workout. I woke up hungry and had to eat a piece of bread before proceeding with my workout. Throughout the day I felt energized and focused on the tasks that needed done. But again, I was feeling hungry constantly. Trying to get everything set for the next day, got me to bed at 11:00 p.m., super late for someone who needed to wake up at 4:30 a.m. Again, I was tossing-and-tossing around without being able to fall sleep. I was STARVING! At 12:22 a.m., I could not take it anymore. I had to get up and eat a bowl of cheerios with cinnamon, blueberry and a squirt of blue agave. I finally fall sleep, but I didn’t wake up rested for my workout. That was a bummer.

CONCLUSION

I tolerated the challenge and I’m grateful for the experience for now I have a lot more awareness that sugar is about in every food we consume; the worst are the high corn fructose. I am already aware of what I eat, so I believe that all I need is to continue being mindful. The pros don’t make up for the cons, at not least not for my body. I’m not looking to lose weight, so a few extra calories for me is important, especially because I am a runner and only weight 108 lbs. The amount of sugar I already eat, I don’t believe it causes me any harm. I don’t feel the sugar-high and then the crash like some other people might feel due to overdoing on the sugar intake and extra consumption of added sugar food. The energy derived from the sugar amount I consume feels consistent with the level and intensity of sports activity I perform on a daily basis. I don’t feel a high or crash due to sugar intake or lack thereof. To normalize my hunger perhaps I should had add even more carbohydrates, protein and fat (the healthy ones like from avocado) to my diet while on the challenge.

But make no mistake, I don’t consume the usual white table sugar guys! Remember, I’m a vegetarian and I was vegan for two years! I only use organic unbleached sugar cane. Why? Because the popular white sugar is the most processed type of sugar you’ll see. It’s white because it has been bleached using cow bones. And let’s not even mention about the further processing of stripping all the natural goodies from the product and using GMO.

As a result of this experience, I stopped adding sugar to my coffee. Instead, I’m just using the non-dairy Silk coffee creamer and it’s really good just like this! I also stopped adding sugar to smoothies and to super food juice I make every Sunday as part of my meal prep.

But to say that I am happy to practice a less restricted sugar free diet routine is an understatement.

Be mindful!

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Dear Unloving February…

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“Do what you have to do until you can do what you want to do.”

~Oprah Winfrey

Such a runner’s high ending January with 150 miles for the month only to get slammed on the face with the reality of a lower month mileage. Not everything is lovely, and although roses are ridiculous beautiful, it has thorns too.

Unfortunately February was not an easy month to navigate through life and training. From the get go, something totally out of my control derailed my progress and shook my physical and mental being. All of the sudden, my focus turned primarily to my health and getting back on track to being healthy again. My training schedule on a day-by-day and so it was everything else to the extent that I could make it on day-by-day. I was made and I was angry that I was harm was inflicted upon me. Sadly to this day, I still cannot publicly share. But I look forward to the day and opportunity to share to many of you.

I lost one week worth of training. From 32, 36, to 27 miles week, I was lucky that I got 7 miles in for that week. The mental and physical stress I went through was something I had never experienced. Being a runner and working on mental strength was what helped me during those dark days. I did my best to separate the problem and work on a solution. However, no matter how much you work on the solution and staying positive, time is the only component that can help. It really gets worse before it gets better. And it is in those days, hours, minutes and moment that you truly put toughness, hope and action into play. You realize then what you are made of.

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Eleven days later, I slowly started to resume to training again. My fitness was still there, but a lot of work was needed to restart and find rhythm. I was extremely low on energy in the mornings to get my runs and strength training workouts done. I had to really drag myself to get some miles in the bank after work. By then, everything that needed to get done – dinner, shower, taking care of our fur babies, and rest was all behind schedule.

My mom was here visiting me from Brazil and she helped as much as she could. But at the same time, it was hard for me as I needed to make sure she was well and comfortable. I wanted to spend as much time with her as possible, but at the same time, it was hard to find time for myself as work takes just about 90% of your time from family.

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My mantra for February became “Beat yesterday”; just beat yesterday every day, push a little more and you will almost there. Beat yesterday helped me see the light at the end of the tunnel.

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I was now left with only two week of training before my half marathon race – the Best Damn Race scheduled for the first Saturday of March. I believe in taper week to feel and be confident going to a race. My time was running short and I let go of a six mile run on the week before a race because my legs were just tired. I was feeling mentally burnt out and physically tired. I just wanted this training cycle to be over and race. What got me through was the anticipation of racing the best I could on that day and a good two weeks break from mandatory running.

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As the last week of February and taper week comes all at the same time, February month miles was what it was. 82 Miles of hard fought miles and I was still wondering how in the world I was even able to get these miles. It was the hardest month and hardest miles I logged in. These miles are not just number. There is no number to compare and analyze the struggle it was to get these miles in. It was pure grit that it is dug deep and you have no idea that it is there until a situation comes that asks you to dig deep.

So, take that February!

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“Beat Yesterday”

There’s NO PR Without Pain

“Someone once told me not to bite off more than I can chew. I told them I would rather choke on greatness than nibble on mediocrity”.

~Unknown

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There’s no doubt I ran OUC half hard with grit and pleasure on pursuing a big-time PR. I ran strong and everything felt in sync, except that my foot got tired of the 2.5 miles of brick road and wearing race/tempo shoes. As they say, there is NO PR without pain. So here’s how it went.

20-minute Post Race:

Just about 20-minutes after the race as my body is starting to cool off but still running high on runner’s high, I felt a flare on the lateral of my left foot. I told my husband I felt something sharp on my foot and I thought that perhaps it was from the edge of my Superfeet insole. I stretched and putting on my flip flops. The pain went away and I proceeded with the post-race festivities, visiting vendors’ tents, meeting IG friends and searching for some running friends until it was time to go home.

At Home:

At home I got to stretch a little bit before it was time to take a shower and head out with my husband to an introductory sesh of Transcendental Meditation course we wanted to sign up. I feeling very good, nothing really bothered me at all. After the course, we headed back home and I was finally able to relax, wear my compression socks while sipping on ginger latte to diminish any inflammation I might had.

By the evening time, my foot was starting to ache. I massaged and iced. By the time I started to settle-in in bed, the pain was intense. It did not stop. I had to take pain medicine to be able to fall asleep. By morning, my foot was really swallowed up, the pain was still sharp and localized in one spot. I was scared. I limped to the homegym for a stretching sesh and I barely could wrap the stretch wrap on my foot, much less use R3. All I could do was to massage my foot.

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I spent the entire day on the couch watching football while my foot was wrapped in a towel with ice packs. During that time, my foot seemed to feel better, but as soon as I needed to walk, the pain was right back. At night time, the pain usually got worse, especially when I laid down in bed. I just could not fall sleep as the pain tended to become intense. I had my foot elevated and wrapped with ice pack. It was another sleepless and painful night. By now I was petrified that perhaps I suffered a stress fracture; just because the way the pain was manifesting and intensifying without much relief.

I make my own Doctor’s Appointment:

Comes Monday morning and I was up at 6:00 a.m. with eyes wide open. I was on a mission to be seen by Dr. Mason, my podiatrist, and NO I did not had an appointment. I am an athlete and I just could not take a NO for an answer, so I went there, checked-in and waited to be seen. I said that I could wait for as long as I had to. I’m grateful that Dr. Mason is a kind doctor who is also a runner and cyclist. He knows me well, and if I was there, it was because it was a serious situation.

After a 90-minute wait, my name was called. I actually double-checked if Brian had called my name. I was thrilled. Dr. Mason entered the examination room surprised to see me, and for a moment, I was apologetic for showing up without an appointment. But he immediately started to take care of my foot and directed me straight to the X-Ray room. Thank you Heavens the X-Ray didn’t show anything, but because my pain was so unbearable, he ordered an MRI with a follow up appointment in 7-days. I was prescribed with anti-inflammatory meds but no cortisone shot because he wanted to make sure I was being treated for inflammation and not an actual stress fracture.

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I left his office feeling a little more relieved. I was still worried because the pain was still present and strong, but at least I had something to take care of the inflammation. At home, I was still icing it and drinking ginger tea and tart cherry juice to help out with my healing. Mentally, I was trying to stay as positive and calm as possible. Three-days after the race, and I was still limping pretty bad but it was only Day-2 on anti-inflammatory meds, which Dr. Mason predicted that I should be feeling better my Day-4. Day-4 after the race I was starting to walk normal. The pain was dissipating and my hopes were blighting up. On this same day, I had my MRI scheduled and I was happy to get it done. The week progressed with great results, inflammation and pain was fading and healing was at full-force.

Dr. Mason’s Follow Up Visit:

It was great to go back to see Dr. Mason without any pain this time. As he went over my MRI results, he was glad to have it ordered because the report mentioned “suspicious stress reaction”. I was happy to hear no stress fracture, but at the same time, I realized how close it was from actually being one or a stress reaction. He recommended no-running for another four days. Of course I cried by telling I was feeling better and that I was already on no-running for the past 9 days. He then changed his mind and allowed me to run easy on the next day. However, I was still uncomfortable with the idea.

Reporting to the Coach:

Well after receiving some good news, I had to share with my coach to have some running back on the schedule. To my surprise, Coach Victoria’s reply wasn’t what I was expecting. She didn’t schedule or clear me to run just yet. She wanted me to give more time for healing. I was emotional and worried that going on a 15-day streak without running, I was going to have to start everything from scratch like I did before. After some pep-talk and uplifting feedback, I came to realize that it was for the best. It was best to give more time for healing. If I were to lose some fitness, it would not be by much because I know I am strong and I do have untapped speed in me.

Focus on Recovery:

Recovery. Recovery. Recovery. It was not different this time; keep doing what needs to be done. I am glad that I scheduled my monthly chiropractor appointment with Dr. Sabrina a day after seeing Dr. Mason. I reported to her what happened, Dr. Mason’s and MRI’s findings and my coach’s recommendations. Dr. Sabrina did her usual thing of adjusting my body and providing incredible guidance on body mechanics and strength methods to work properly with my body mechanics. She concluded that my injury simply was a “circumstantial injury”. There was nothing I could have done based on the circumstances of the race and how hard I ran. The only difference perhaps was not wearing a race/tempo shoe on brick road, but that was too late. Moving forward, I will be focusing on strength routine for my beautiful peroneus muscles. Having graston technique done on my feet was something to be remembered for sure!

Do What You can So You Can Do What You Want to Do:

There is not a boring moment if you are runner. Even if running is not an option, there was plenty of other things to do that will supplement running. Stretch and roll is a must do every day whether I’m actively running or not. So on the days I wasn’t running, I was working to get ready for running. I did some yoga, core work, some weight work, rowing, sauna and I walked for 10 miles on Disney Day. Kurt and I have our annual Disney Day and between visiting Animal Kingdom, Hollywood Studios and Epcot, I’m pretty sure I logged 10 miles easily for the day. Too bad that my Garmin died at mile 6.65.

Get Back in Business 100% Healthy

I was so excited to get back into running again and very grateful that Krista didn’t mind going for a 3-mile run on Saturday. I felt good throughout my run, but at times, I noticed that my body was still trying to figure out what was happening after 15-days of no running. Krista acted as if I was on taper for 15-days and this run was my “race day” as she picked up the pace at mile 2 at 8:46 pace. It was a great run and I was still “on observation” as I was mindful on how my foot would feel after this run.

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First Run Post OUC Half Marathon

The following week started to look like a normal training schedule and I was gradually picking up where I left off. My husband and I made sure that Transcendental Meditation is now part of our lives and routine with two 20-minute sesh daily. I am in love with Transcendental Meditation! It’s the simplest thing ever. I was never able to dig into meditation and follow through, but practicing TM technique it is possible to follow through. I feel centered, grounded, focused, positive and calm. My running is becoming more relaxed, focused and breathing is more settled which helps me with my performance.

This week’s fartlek was fun and emotional at the same time. I exceeded the recommended pace and I felt that my body was ready to give me these paces; otherwise, I wouldn’t never pushed this much. I was watching Breaking 2 Special (again), but this time it felt different. I felt more alert and more connected with Kipchoge. I felt his moment of distress as he was pushing his limit, and yet, he appeared so calm and relaxed. And so I cried, as I was finishing up my 6 miles for the day with so much gratitude and humbleness. It is a beautiful thing to watch and feel someone chasing their dreams; knowing and feeling how hard it is. All of the sudden, I didn’t feel so alone chasing mine because it is just a matter of time until it becomes real.

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2 mile warm up; 6 minutes @ 9:00 pace; 4 minutes @ 8:30 pace; 2 minutes @ 8:00 pace
2 minute jog in between; Cool down to mileage

I am enthusiastic for the new year and to find out what my body and mind can do; where running will take me this time. But first, respecting the body and mind is a priority. Recover well, I must. That’s rule # 1 in chasing dreams.

Cheers!

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“Hope is a waking dream.”

~Aristotle

Breaking2 13.1: Piece of Cake Recovery

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“No Rest is worth anything. Except the rest that is earned.”

~Unknown

JAX Marine Corps half marathon is in the books and it will be one to remember. The hard training, the mental challenge, and the climate adaptation to the minor details – it has all paid off. It’s not one thing I did, it was everything I did under my control.

After 12-weeks of training for a total of 307 miles for the cycle, 13.1 (Garmin stats 13.26) in 1:59:35, I am fortunate to exit this cycle and finish a race 100% healthy! I never thought that my body would be able to hold on to such a demand – miles and speed training. And that’s exactly what I need my body and mind to do in order to keep moving forward to attain my dream – to adapt, grow and recover.

If you dig in deeper in my blog, you’ll see previous posting on recovery methods (stretching, rolling, tens units, chiro adjustments, cryo therapy, ice baths, Epsom salt baths, nutrition, etc) sharing what I have been doing, my routine and focus to avoid setbacks. The result of this race and thereafter has shown me that what I’m doing is working for me, and it’s possible that it could work for you too! My post-race issue: sore calves. That’s it!

As soon as we got in the hotel after the race, Kurt was kind to give me a sesh of active isolate stretching on both of my calves and also some pliability work as Tom Brady uses daily and explains in his TB12 Method book. I could feel the release of lactic acid immediately and also the flexibility back.

Leading up to recovery week, I did not rush the recovery process. I allowed rest on Sunday, Monday, Tuesday and Wednesday before I went back to running. It the meantime, my recovery days were like this:

SUNDAY (day after the race)

  • 20-minute Spin Sesh – 21:33 / 6.5 miles

5:00 low resistance – warm up

5:00 moderate resistance

5:00 hard resistance (hill)

5:00 low resistance – cool down

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

  • Tens Units Sesh – 1:00:00

It’s Sunday afternoon football, so I got to use the time wise J

MONDAY

  • 20-minute Spin Sesh – 20:45 / 7.0 miles

5:00 low resistance – warm up

5:00 moderate resistance

5:00 hard resistance (hill)

5:00 low resistance – cool down

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

  • Tens Units Sesh – 50:00

TUESDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

WEDNESDAY

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Yes to Mental Break Day!

  • Mental Break Day – off from everything including stretching! I used this day to allow my body to soak in everything I have been doing up to this day. My mind clearly needed a day-off as well in order to regroup from training, race and recovery.

THURSDAY

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Back at it!

  • First recovery run – 5.0 miles / 52:33 / 10:30 / AVG HEART RATE / 156
  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

FRIDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

SATURDAY

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Super fun run with Krista!

  • Mid-Run Recovery Run – 8.0 miles / 1:16:01 / 9:30

SPLITS: 9:55 / 9:43 / 9:42 / 9:26 / 9:19 / 9:24 / 9: 13 / 9:17

  • Active Isolated Stretch / Roll with R8 – 30:00

Extra focus on calves

SUNDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

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NUTRITION

Nutrition is just as important to me as stretching, rolling and strength training after a race and whether it is for rehab or pre-rehab. You know that I was chugging all week on beet/ginger/turmeric smoothie, added some extra plant-based protein (yummy to red lentils and Ripple pea milk) to my diet and amplified on foods high in anti-inflammatory nutrients. Two weeks before the race, I started to give my body an extra dose of anti-inflammatory natural remedies. It has paid off big time! This time I purchased a tart cherry concentrate; used two TBSP mixed with 6 oz of water every day and I continued doing so from now on. Of course my calves were still sore, but the fact that it only took 3-4 days to heal is remarkable to me. It’s proof that my methods of recovery are working for me.

It has been an enlightening process and I’m eager to take this learning and work-in-progress to my next half marathon – the OUC half marathon in December here in Orlando. It will be my fourth consecutive OUC and I can’t wait to PR and have tons of fun in my neighborhood. #ontoOUChalfmarathon

“Let yourself rest.”

~Unknown

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It Takes Guts to Build Mental Strength

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“It’s hard to beat a person who never GIVES UP.”

~Babe Ruth

September was another hectic month; add Hurricane Irma’s stress to the occasion and you’ve got some real stress and some tight muscles as a result of it. Since surpassing 100 miles for the month, I started to get hooked and excited to find out how many more miles I can accumulate in a month. However, I kept in mind that a healthy month was and is more important than the accumulation of miles, especially in the final stretch of training cycle.

My awareness towards my body’s well-being was in higher frequency this month. I paid attention to every detail and unusual discomfort my body was feeling. This time my left calf and shin area was more than I wanted to. However, it is was not a surprise as I was exiting August with 120 miles for the month.

Two days after Labor Day weekend, the news were blasting us with updates on the fast approaching arrival of Hurricane Irma and its deadly force of a Category 5 hurricane. Seeing the catastrophe caused by Hurricane Matthew in Texas, Florida wasn’t going to be the one state to play with its strength, and a state of emergency was then effective. The prediction of the storm’s arrival in Central Florida was for Sunday evening, so up to Thursday, I was able to log in my miles. But my right calf wasn’t too happy.

After my husband examined my left calf, he found a dense knot and it hurt. I took a rest day from running on Friday, rolled, iced and stretched, but I was not 100% sure if it was in the best interest to run my 11-miler on Saturday. I knew it was due to stress and I know that when I run on a tight muscle, nothing good happens. The entire week was about Hurricane Irma prep – going to the store to stock up on water and food, maneuvering through hectic traffic frenzy, arranging for a tree company to come over and cut tree branches hanging on top of our roof, helping my father-in-law remove flying debris from his backyard, removing our patio and yard furniture out of harm way, and really doing the best we could given the situation and time we had was exhausting.

All of that added up and my body felt unrested. It was no brainer that I’d be better off sacrificing 11 miles out of training than to run the risk of losing the entire cycle and possibly missing another race. My Coach could not had agreed with me more!

Going through the storm on Sunday evening was one of the scariest experience I’ve ever had. The storm started around 8:00 p.m. and it lasted for a good 12 hours. The rain and wind intensified around midnight as the eye of the hurricane passed through. For most part,  it was a steady rain fall with an occasional 10-minute break between gusty winds. At 2:30 a.m. I could not take it anymore and had to go to bed, not that I really feel sleep. Kurt came to bed around 4:00 a.m. when the storm appeared to be lessen. When we got up around 8:00 a.m., the rain was gone but the wind gust and tree branches were all over the place. We were very grateful that all we had to do was clean up. Many people lost electricity, we did too, but we only lost for 16 hours whereas many people in Central Florida didn’t have electricity as much as two weeks.

The before, during and after Hurricane Irma left me drained for days. It was exhausting, bust I used the non-running time to rehab my tight calf with icing, tens-unit sesh, rolling and lots of stretching. By the time I got back into the running routine again was on Tuesday after the hurricane. It felt good, but I was still lacking on energy. After that, the rest was history as I kept moving along with training and tackling one speed workout after another. The mental strength training this time was even tougher, especially preparing and executing what I’d say was one of the toughest run yet.

8 Mi Speed Workout

 

2 mi easy warm up

6 x .5 mile @ 7:45-8:00 pace with .25 jog between

Cool down to mileage

2 mi up @  10:31

.50 @ 7:38 (death pace for me!)

.50 @ 8:00 (yep, slow down a bit, Celia!)

.50 @ 7:49 (crank up a notch, you can do it!)

.50 @ 7:48 (steady and fast, find a sweet spot)

.50 @ 7:48

.50 @ 7:49

1.50 cool down @ 9:20

 

TOTAL: 8.0 / 1:23:23 / AVG 10:25

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I did it!

The mental strength and toughness I had to dig for this month was no joke! I constantly used watching Breaking 2, Breaking 2 Special edition, the 2016 London Marathon, part of the 2016 Berlin Marathon, the New England Patriots post games press conferences as part of mental training as I logged another massive 57 miles just on the treadmill. In addition, I’ve been listening to Peak Performance audiobook and the fascinating TB12 Method by Tom Brady audiobook.

The heat and humidity in September was still intense. It seems that such weather conditions do play tricks in your head as I started to feel unsettled on whether I could run a slightly faster pace under these conditions. My Coach had a 13-miler on the schedule, and I saw that as a great opportunity for a trial race training; however, its success was possible to my husband’s assistance. On a Saturday, I headed to the trail with the intention of completing 13.1 without stopping. Kurt rode the bike and followed me with water and nutrition. I felt like I was having Kipchoge’s special treatment throughout the run. And that, made a huge difference! That Saturday was a 6-day running streak, so my legs were tired, and unfortunately due to heat, humidity and a late start (6:50 a.m.), I started to feel the crash in the last 5K. Completing this 13.1 training run gave me a huge confidence boost – just what I needed to finish the month strong.

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Thanks to my hubby for helping me 🙂

Even after losing the 11-miler LR, I was still able to close the month with a PR – a PR by just one mile, but nevertheless it’s hard earned miles that I am proud of because I managed to close the last week of September with my highest weekly mileage at 35 miles to bring to a total of 121 miles. Yes, I did it! And I still managed to take a day off from running during this week to respect my body and be cautious as I’d be entering taper week on the following week.

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And as if you already didn’t know, to celebrate the month and to keep my body healthy, I had my monthly chiropractor adjustment, therapy and cryotherapy sesh as the week and month closed. And to my surprise, Saq was there doing cryo too! That was an interesting experience as I met the former Orlando Magic and LA Lakers basketball player in the same place I do cryo.

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Whether you are 5’3” or 7’1”, athletes do cryo! That’s a wrap for September guys!

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3-minute, temps as low as -255F

(P.S. I also hit my cryo sesh PR at 3-minute as temps went as low as -255F = take that to the mental strength bank!

“Excellence is not a singular act but a habit. You are what you do repeatedly.”

~Shaquille O’Neal

It Doesn’t Get Easier, but Let’s Go!

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“With a strong heart and a good mind, you can do it.”

~Eliud Kipchoge

To say that August was a great month, it’s an understatement! A PR month of 120 miles, 58 of these miles were on treadmill, it’s a moment for jumping sky-high! I am so proud of the hard work and time invested to reach this month’s goal. It was very tough to get these miles in, especially when August has been the most mentally challenging month by far.

Considering that I closed the month of July with 107 miles, I gave myself a challenge to cover 120 miles for the month of August. However, I didn’t anticipate that the tempo runs and speed work would be so mentally draining and challenging. The desire to run was less intense and the anticipation of a tempo or speed workout was daunting. I had to switch mental gear quickly to preclude the negativity and fear from running the show. After all, it is my show and I run this thing!

On another note, August was a busy month with other things not related to running. Right off the bat, we had Tom Brady’s 40th b-day on the 3rd, and of course, a 4-miler was on the menu to celebrate the Greatest of All Times,  aka GOAT. Football was right on the face with the conclusion of training camp and start of preseason games – everything feels so much better when football exists! And, we had a one of a kind eclipse!

The hot and humid days were still intense just like June and July; there was no much of a break. Except for one interesting Saturday morning which I had a 12-miler on the schedule. Krista, my neighbor, and I had one of the most enjoyable LR in a while. The fact that she needed to be done by 7:00 a.m. helped speed up the process a little bit, but none of that would had matter if the weather had not cooperate to the slightest drop in temperature. This run helped me get the positive boost I needed to keep my monthly goal alive.

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Splits: 10:35, 10:09, 10:08, 10:05, 10:08, 10:06, 10:08, 10:11, 10:16, 10:08, 9:49 & 9:19

Much of this month’s credit goes to my husband for showing the support and kindness in giving me a treadmill which I’ve named, “Newton”. I can train hard and cover the miles without beating up my body so much in the heat and humidity. Not only it provides me more flexibility in my training, but it allows my body to properly recover, even though, my mileage keeps increasing on a monthly-basis so far.

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What’s in for September? Another PR month would be great, but I think that my focus is really on keeping a strong mental strength foundation, staying healthy and decompress from the everyday routine by relaxing by the pool or taking a quick trip to the beach. As of September, I will be only 4 week out until Jacksonville Marine Corps Half marathon and I must do everything possible to stay strong and healthy. I haven’t toe line since March 5 at the SwampHouse 5K event which I PR’d by 20 seconds with 25:40 finish time AND got myself a groin injury as I crossed the finish line. No regrets here because I’ve learned a great deal on how to be a proactive runner and focus on my body’s recovery process.

To a strong September and a October PR! Let’s Go!!

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“Run Epically
~unknown

July Miles: Hot Humid and Sweaty

“Every Mile Earned, Never Given.”

~ unknown

Yes to July!!! Independence Day and my birthday month!! As matter of fact, America and I share fireworks. How fun is that!!

If anyone thought that June was hot and humid, one haven’t experienced July in Florida! At one point I simply stopped looking at the weather app to check on how hot and humid the day was predicted to be. What’s the point? If one is to adventure in the outdoor sauna, one better be ready for it.

  • Hydrate every single day
  • Never run without a bottle of water
  • Start your run early and dark
  • If anything longer than 5 miles, consider taking an electrolyte/salt pill
  • Go for shaded areas
  • Sunglasses (and a hand-towel in my case)
  • Lace up and go

 

Going into the second week of July, my body started to feel the impact of the heat, humidity and intensity of the workouts. It was telling me that I needed to rest, amplify my vitamins, minerals and supplements intake; go to my doctor and order a blood test. And while at the doctor’s office, go ahead and take a shot of B12.

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Blood work day, yipe!

It took weeks for my body to start to normalize into a more steady routine. The lack of energy, especially in the morning as I do suffer from the occasional adrenal fatigue attack was at its full force this time. Three unplanned rest days (a Monday, Tuesday and Thursday) were needed until I started to feel somewhat better to do some of the workouts. I listened to my body 100% and I did everything I could to make sure my immune system remained strong and focused on processing my energy level back up instead of fighting some other weakness such as a flu symptom.

To give myself a break from this crazy-hot weather, I started doing a lot of my runs on the treadmill. Outdoor runs were becoming harder and harder on my body and very difficult to maintain the duration of a run. Running a faster pace or some speed work outdoor was getting impossible to hit the suggested paces. Although a treadmill run offers a controlled environment (AC on and turbo fan blowing at me), it still gets freaking hot. It is not easy either, but it is more doable. Going into my longest treadmill run of 12 miles; there were times I wished I had just taken it outside. It was one of the hardest treadmill run to date. The mental and physical drain was nothing I had experienced before, and I believe this was the turning-point of my energy level and adrenal fatigue kick off.

By mid-third week of July, I started to feel and sleep better. I can’t focus enough on how important rest it is for me. In one of the days that my energy was extremely low, I went to bed at 7:30 p.m. On the next day, my body was ready to wake up and get up at 5:00 a.m. and I had one of the best steady run.

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I also decided to schedule a second cryotherapy session before the end of the month. Usually a once a month session is enough, but this time I saw no harm in doing it a second time. To my “luck” at the time of cryo sesh, the nitrogen tank was about to get empty, but Dr. Sabrina Atkins estimated that it would be enough for my 3-minute top sesh. I entered at -111F and I held on for the entire 3-minute; however, the temps only reached to -211F.

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Hold on for the entire 3-minute max down to -245F first sesh of July

This cryotherapy session was a great energy boost to kick off the last week of July with the start of the Jacksonville Marine Corps half marathon training. As a bonus, football training camp was also on tap, which motivates me a great deal, even if the workout calls for a fartlek = 2 mi warm up / 10 min @ 9:10 pace / 4x2min @ 8:45-8:30 w/ 2min recovery in between / easy cool down to 7!

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2 mi up 10:42 / 10 min @ 9:07 / 4×2 min @ 8:37, 8:43, 8:39, 8:38 & extra 8:36 / 2.28 mi cool down  @ 10:01

After all the ups-and-downs, I am learning to manage mental and physical breakdown a lot better. I try to stay calm and let it run its course while not giving it too much power. Negative thoughts will creep in every now and then, but it is so important to not to give them power or they will eat you alive. Simply acknowledge it and put a positive thought and action to nullify them. Also, beating myself up for being on the funk wave is pointless. Do not beat yourself up! It is part of the process of training hard and we are only humans.

I’m also constantly working on mental training just as I work on my physical training everyday. I read motivational/sports quotes, I read books, listen to audiobooks (my favorite so far is The Champion’s Mind: How Great Athletes Think , Train, and Thrive by Jim Afremow), I watch word majors marathons while running on the treadmill, and of course, watching Breaking 2 the Nike Project never gets old! All of this positive intakes adds up. I have noticed that when a mental breakdown happens, its intensity is usually less or tends to linger less time. This time for me, I think it was more of a physical breakdown. Whatever it is, I’m sure it will change as training becomes harder and harder, but I know that I’m more mentally tough that I was yesterday.

So, thank you my dear legs, body and mind for taking me a little further this month for a month PR of 107.39 miles! I love you dearly.

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Cheers to you and Happy August!!

“There is virtue in work and there is virtue in rest. Use both and overlook neither.”

~Alan Cohen

Keep Calm and Get Your Nitrogen On

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‘You can only grow if you’re willing to feel awkward and uncomfortable when you try something new.”

~ Brian Tracy

 My first cryotherapy sesh was just as exciting as it was intimidating. At the time, I was in training for my second marathon, the Tomoka Marathon in 2016.  I was investing a lot of energy, time and resources to take on Tomoka; therefore, I was open to any recovery method to help me get through training and run Tomoka in one piece.

Thankfully, Orlando Sports Chiropractor is equipped with a state-of-the-art cryosauna chamber – this one is a partial body cooling where my head was out of the chamber. I usually get into the chamber wearing a sports bra, shorts, socks and the gloves and sleepers that OSC provides. That’s it! I did one session during training, one session three days prior to the race and another session two days after the race. I believe it offered great benefits to my performance and recovery time as I did not sustain any injury besides the expected soreness from running or training for a marathon.

I’m currently training my body to run a sub-2 half marathon, and eventually, get down to 1:45; subsequently to work on a full marathon and BQ time. As my training and mileage have intensified, it has taken a toll on my body and time to adapt. Since suffering an Adductor strain on my left leg mid-March, I have taken a more proactive and consistent approach to recovery methods. I see my chiropractor once a month and I do a sesh of cryotherapy once a month.

So far the concept of once a month cryotherapy has been productive. I tend to schedule my sessions in the first week of the month. This way my body will recovery from the month that has passed and receives a boost for the new month ahead. I started with this approach in May and I have been doing since then and seeing great results for the past months. The month of my injury I was only able to log in 40 miles. April was still a recovery month and I logged even less than March with only 34.2 miles. In May, I closed the month with 60.4 miles – a huge difference in improvement, healing and recovery from the past two months.

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In order to keep the rhythm going strong and steady, I continued with my recovery methods on the first week of June. The weather was getting hotter and more humid by the day and missing a cryotherapy session on the first week of June was not an option. At the end of month, I hit my first 100 mile for the month and over with 102.1 miles. I have never felt so strong and my recovery period from one workout to the next were a lot steadier. So if you ask me if it works, I’d have to say:  it is working for me! But I’d say it is also a compilation of many other things that I do as part of my recovery process and methods as I mentioned in my previous blog entry.

So, what is cryotherapy?

Cryotherapy was originally developed in Japan in 1978 for the treatment of rheumatoid arthritis and it is a hyper-cooling process using liquid nitrogen that lowers a person’s skin temperature to approximately 30 to 50 degrees F for a period of up to three minutes by enveloping the body with extremely cold air at temperatures ranging from -100 to -274 F.

Thermoreceptors in the skin send signals to the brain to send the blood to the core to maintain body temperature with a process called vasoconstriction (narrowing of blood vessels). At this point, toxins are flushed from peripheral tissues and blood is enriched with oxygen, enzymes, and nutrients. The body activates all of its natural healing abilities and releases endorphins for further benefit. As the body warms up again, the enriched blood flows through the body through a process called vasodilation (the widening of blood vessels as a result from relaxation of smooth muscle cells within the vessels walls). Thus, cryotherapy is very effective for athletic recovery and muscle repair, reduction of chronic pain and inflammation, and overall enhancement of health and wellness.

Some of the benefits from cryotherapy include:

  • Faster Recovery from Exercises – because of better blood flow, joint and muscle strength is increased and cryotherapy is effective against delayed onset muscle soreness (DOMS). And unlike ice baths, muscles don’t need time to recover after cryotherapy. I feel that it is the biggest benefit for me. After suffering an adductor muscle strain, I have been able to go over rehab and strength training with great recovery while slowly building up my mileage. In June I ran 102.1 miles – that’s my record for the month, and I have to give credits to my body’s acceptance to several methods of recovery, especially stretching and cryotherapy.
  • Happiness Boost – that’s because the procedure releases endorphins into the bloodstream. Immediately after a session, I feel a sense of well-being and happiness. I feel at easy and relaxed. It truly feels like I spent an entire day at a spa.
  • Decreases Inflammation – it’s known that ice when applied to a specific area of the body, reduces inflammation. Cryotherapy is helpful in a sense that targets the entire body not just a specific area. I found that cryotherapy has helped me a lot with body aches and with limiting the feeling of body tiredness and increasing the feeling of being fresh again.
  • Increased metabolism – a two to three minute session of cryotherapy takes a lot of energy to reheat the body which burn approximately 500 to 800 calories; therefore, when the skin is cooled to around 35 degrees F, it requires a lot of energy to reheat it to our regular body temperature. Immediately after a cryo session, I have to wear a light cardigan and I feel that it takes about 12 hours until my body temperature is less sensitive to the cold. However, I feel refreshed.

I am sure there are articles out there pointing out the “not-so-good” or risks of cryotherapy. After some readings, I found that as long as you don’t go into the chamber with damp/wet clothing (risk of frostbite) or decide to get into the chamber when nobody is around, the “risks” are very minimum.

The most I have been able to handle is -245 F for the whole period allowed of 3 minutes! But within 2 minutes, I started to feel pinches on my skin, especially the legs. How long you’re able to stay in really depends on the level of relaxation you are in and the number of times you’ve experienced cryotherapy. Mental preparation throughout the week also plays a big part on the length of time you are able to endure. Overall, I’d say it really comes down to how relaxed you are during the sesh.

And if you are skeptical about doing your first sesh of cryo, be brave and do it! You only stay in the chamber for as long as you can handle. Remember, baby steps!

It is now July and guess what? It is time for another monthly sesh. So, let’s go and give it a try!

“Stepping out of your comfort zone is a great catalyst for success.”

~Leslie Cassidy

 

Over 100 miles of Gratitude

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“If running is difficult, run more.”

~Unknown

The month of June started out with a kick to get things moving into the positive direction for half marathon training. It is still part of a build-up phase with cautious-steady increase of mileage, some speed work throughout and long runs, which in this summer feels like double the mileage. I don’t recall last year being this hot and humid like this year. Nevertheless, I’m working with it while being kind to my body.

The month on June also marked the one-year anniversary of my husband’s back surgery. Every single day of this month reminded me how challenging and scary it was for us. Every run, reminded me how precious the gift of running really is, and that, there is so much to be grateful for. It is a relief to know and experience wellness after such difficulty.

I wouldn’t be the runner I am today without his love and support. Kurt is the reason I started running. He was the one with the crazy idea of signing us up for the Disney 2010 marathon back in 2009. However, I have to say that I was the crazier one to go along with the idea. And I am glad that I am that crazy!!! Crazy or not, we are both filled with gratitude for the experience of running Disney 2010 marathon. Kurt has taught me to say “yes” and to go for it when I feel afraid. We are blessed for having that experience. We are so thrilled that we had an opportunity to run (survive) a MARATHON together!

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Recovery walk with my husband and R2-D2 near our home

So yes, a lot of emotions and reflections during the month of June, especially during my runs. This month felt like it went by so fast and so slow at the same time. Some of my miles felt quick while others felt like it was a drag. Running is my meditation time, my sacred time and my “me” time. It is the time I dig deep to find strength, to defy my limits, to stay humble and to focus on gratitude. This month my runs had a stronger drive that I had never experienced before. I felt the desire to run, but I also experienced a crash that lasted me two days which was as much as physical as it was mental. I quickly picked up where I left and never looked back. Whatever it was, I allowed it to run its course.

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Getting back at it after a two-day unplanned rest day

I kept moving forward and forward was about to reach my first 100 miles for the month ever. To say that I am happy it’s an understatement, especially after a setback in March-April. I’m starting to learn and respond better to my body’s need when reaching higher mileage. I’m learning to dig deeper physically and mentally, and I’m finding ways to fortify mental strength. I am ready for more and ready to go beyond my limits. I am ready for more than 102.1 miles for the month.

Dear Universe, thank you for all the blessings. Always!

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Heat and Humidity has been tough in FL – averaging at 94 – 100 % humidity during early morning hours.

Bonus quote!

“Nothing is real if you don’t believe in who you are.”

~Rocky

“Prepare for the next round.”

~Rocky

Run Rest Recover Rehab Prehab Repeat

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“Do what you have to do until you can do what you want to do.”

~ Oprah Winfrey

 Many times we do tasks that doesn’t bold well with our likes. They are necessary in order to get from point A to B; that is, if we really want to get to point(s) B, C, D and further. Bottom line is, whether we want to get from one point to another based on want or need, the tasks still need to get done, especially if such tasks are for a dream we chase.

Every day I am reminded that training to one day become a BQ it is not easy. The struggle is real – and it is not just the physical struggle, it is the mental struggle too. There are days that lacks motivation and energy, but when injury is added to the equation, it is even more challenging. It is then a time to really think and reflect, how bad do you really want it? Are you willing to do the extra work?

I came to a point once in which I doubted myself and wondered if my body was even made for this. At that time, I was starting to think that my body was not made for going single-digit paces because every time I pushed it hard or amplified mileage, something would set me back. And there I was, back in square one, only more frustrated than the previous time.

After taking time off from running, some meditation and an encouraging conversation with my physical therapist at the time I was injured, I picked myself up again. I was brave enough to try another half marathon and find out what I had left in the tank before I committed to working with a Coach again. Coach Victoria continues to train and teaches me that I can reach faster single-digit paces. She continues to work with me on my mental game and showing me ways to slowly get where I need to get.

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Easy run with my furbaby R2-D2 on a Saturday morning at the West Orange Trail

But none of this support will make a difference if I don’t apply it myself. Yes, I do want it really bad to BQ and run the Boston Marathon; therefore, there’s no doing half way training or recovery. As my PT said, “you just have to stretch more than other runners”. Okay then. That’s what I will do and more.

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The strained Adductor injury was really tough to get over with. It took more time than any other injury I’ve experienced. The pain was initially located on the left groin, then it was experienced on the hamstrings, quads, glutes and hip. It took about 4 weeks without running with the exception of some test-runs here and there at the end of week 2. This injury has taught me that my body needs constant help with recovery from a workout to the next. The best way to do it is through strength training, PT workouts, stretching, rolling and a sessions of AIS (active isolate stretch by a LMT). Also, icing, heat, tens units, Epson salt baths, ice baths, cryotherapy and chiropractor adjustments therapy are a must.

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Cross training on spin bike and rowing was what helped me stayed in somewhat cardio shape.

So here’s my plan to a steady rehab/prehab routine:

*Disclosure: I am not a doctor or physical therapist and this is not to serve as an advice to anyone’s medical treatment or condition.

   
MONTHLY

First week of the month

cryotherapy session

chiropractor adjustments, graston and ART

 

 
WEEKLY Once or more per week:

Epson salt baths and/or dry sauna

Pool therapy, ice and heat therapy, Tens Units

 

 
BI-WEEKLY Massage Sports Therapy

AIS (active isolated stretch) therapy by a LMT

Ice baths  (as needed)

Yoga

 

 

 
DAILY Active Isolated Stretch with resistance band or yoga band

Static stretch –free or with yoga block

PT workouts (Bosu, stability ball, resistance band)

 

 
3 or 4 TIMES PER WEEK Strength Training – weights, body weight (TRS), HIIT

Cross Training – spinning, rowing, walk, elliptical, swim

 
REST DAY

(Sundays or when needed on weekday)

PT resistance band workout

Stretching

 

 

That’s it! I’ve been on the plan for the entire month of May and it has been working for me so far. This is not to say that I will never get injured again, but I believe that it will help me to continue to build my body for stronger runs and perhaps lessen the time of injury. During injury month of April, I was only able to log in 34.20 miles. However, my hours of strength training, recovery methods and cross training increased significantly.

As I started to get stronger and run 98% pain free, my mileage for the month of May increased to 60.45 miles. This time around, my strength training hours spent was just 7 hours less than April, but my recovery methods hours increased to 2 hours more. My goal is to continue the practice of recovery methods to keep my body happy because you know, Summer is coming!

And here’s this post’s end quote with a bonus picture!

BB Do Your Job

Road To Recovery

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“Don’t lose your fire.”

~Unknown~

March was definitely the injury month, and even then, I managed to log 40.04 miles. It’s a significant decrease in comparison to February month at 90.1 miles, but things happens. However, I was hopeful that April would bring brighter miles and a speedy recovery; hence, I was mistaken.

April miles were even less than March miles. I closed the month with only 34.2 miles. It was frustrating, but what was even more frustrating was the fact the my left adductor injury aka: groin, hamstring, quads, glutes and hip nagging pain-in-the-ass for lack of better analogy, was still bothering me. The road to recovery was a long one, too long.

On the other side of the picture, the hours I spent doing strength training, cross training and PT workouts was something I’ve never had spent so much time on it. I wish I had done it before the injury. Not being able to run teaches to focus on what I can do instead of crying over spill milk. So for strength training I spent 17:25 hours working on arms, legs, core, upper, lower body. For cross training I opted to spinning sessions and I put on 1:11:52; equivalent to 22.23 miles. For every strength training session and cross training session, I included physical therapy (PT) workouts involving resistance bands, Bosu ball, stretching with resistance bands and yoga blocks, for a total of 12:00:00 worth of PT.

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It has been a difficult month for me both physically and mentally. At times I came to the realization that I just need to be patient and do what I can do when I can do, but in reality, it is difficult and challenging. It took me two weeks and some change off from running to start to feel that I could give it a try again. When I did my try-runs, they were still uncomfortable. Some of the runs were great; for example, a 3.10 miles at 9:37 average pace, but after the run was over, the stiffness on my leg didn’t lie informing that I still needed to be cautious and needed more rest.

Coach Victoria was very cautious with my training. She did not hurry anything and approached the new cycle with a new method – run and walk for a few weeks, 2-minute run, 2-minute walk and only for 2 miles. I was just happy to be on a training schedule again, but this time without any pressure to get ready for a race. The only pressure was to start to feel 100% better.

Patient is truly a virtue. Through this new method I had to learn to be patient with myself, be kinder to my body and focus on what I can control. As the weeks passed under this new method, I started to feel stronger and the stiffness on my leg were more manageable after each run; something I could fix with a post-run stretch and roll session. Seriously, I could not neglect stretching and rolling.  The Roll Recovery R8 has been a life safer for me. It has been so helpful that I decided to get R3 as well. With R8 I can roll my entire glute, hamstring, quads and especially the adductor area. I immediately feel the release of tension and flush of lactic acid on my legs. I roll my calves and Achilles as well.

Going through another recovery period has taught me a different kind of mental toughness. Instead of being upset and negative about it, I kept on focusing on the positive aspect of the journey. I realized I was doing things that would make me a stronger runner. I’d be lying to say that it was easy and that I didn’t have my crying moments on my husband’s shoulders and ears. But I did my best to stay focused on searching for positive quotes and acting upon it. And I truly believed on the saying: “Every setback is a setup for a comeback”. But the breakthrough of learning to run by feel is one of the most valuable so far along with my Coach’s emphasis that “sometimes it takes more will power to hold back”.

It’s hard to get injured and disrupt the flow of the body’s adaptation to the hard work of training. But a setback is a form of adaptation, and every time we push our bodies, it will come to a point that it will need a break to regroup. At the end of the day, there’s nothing more valuable to feel than gratitude whether it is for a bad run or for the good ones. I believe that this time I was more ready to face a setback than I had ever been before. It’s about learning to get up stronger when I fall down. But a refusal to give up when falling down.

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2:2:2 recovery jog, faster pace , walk (w/out walk break) 11:19, 9:32, 10:20, 9:26, 10:05, 9:02, 9:46, 9:04, 10:01 8:47

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

Morihei Ueshiba

Tomoka Half Marathon No More

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“The pain of training is nothing compared to the pain of not reaching your potential.”

~Josh Cox, US 50k Record Holder

It appears that my push for a PR in Swamp House 5K and a surprisingly second place age group award came with a price. It was not a wonder that my calves took a beating on that race and that my legs were tired after logging 90.1 miles for the month of February. However, I was confident and feeling strong that with a few days of rest from running and some general rest, I’d be able to pull it off and gear up in the upcoming weeks for Tomoka Half marathon. After some rest, miles and hours of strength training later, my left adductor told me otherwise.

It was such a beautiful Saturday morning for a short-long run on the West Orange Trail with the fam. Kurt was getting his exercise on wheels with his rollerblades, R2-D2 was enjoying his 10:10 interval – 10 run: 10 ride on his stroller (yes, he has a baby stroller), and I was happy as I could be running an easy 7-miler on my own feet until I felt a sharp pain traveling from my the bottom of my leg all the way to my hamstring reaching the groin area. What in the world was that? I told Kurt about it, but we didn’t put much thought because pain is part of running.

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At West Orange Trail on the way back around mile 6 pushing to get it done

My pace slowed down during mile 5 and 6, but I was able to pick it up back at mile 7 but I slowed down for the last .50 and used as my cool down. I ended the run with a brief walk and a quick stretched sesh. The stretch was very uncomfortable and every step was getting stiffed by the second. Getting out of the car after seating for a 10-minute drive home was horrifying. I haven’t felt pain and stiffness like that in a very long time – not even when I finished a half marathon race or my 20-miler last year training for Tomoka marathon. It was super sore after Tomoka, but again, nothing like after this 7-miler run. Having realized the state of pain, I went on for a real stretch and foam rolling sesh before eating.

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I sat down for breakfast and I felt like I should not had done so. The pain again was sharp with every body movement I took. At that point, I decided that I really needed to take an ibuprofen and go to the pool for some cool water therapy since the water was a cold enough (68 degrees) as a short-cut to an ice bath. I spent about one-hour standing/walking in the pool in hopes that the discomfort would diminish with every passing hour. I suppose I can only hope but not ignore the fact that DOMS (delayed onset muscle soreness) was yet to come, right?!

I hardly ever take naps. First of all, I can’t afford naps since I work an eight-hour shift Monday-Friday. Second, I avoid creation such habit. And third, I use naps as a reference point to know when my body is really tired and in need of rest rather than being lazy for a nap. This Saturday, unfortunately, was a day that my body was telling me it was super tired and a nap was needed. After taking two more ibuprofen, I napped for almost two hours, but the soreness was still present with every movement I made and step I took.

The following Monday, I had a 3-miler easy run on the schedule. I did run, but it was brutal. My pace and strides were off as the discomfort was still present. At that point, I decided to see Dr. Brad at Orlando Sports Chiropractor. Dr. Brad diagnosed the injury to be a strained adductor muscle, some heat therapy, lots of stretch and rest. Going through gastron technique performed in the left inner thigh was ridiculous painful. I’ll take calf soreness if I had to choose.

Physical therapy, rest, spinning, heat and cold therapies, and strength training workouts was the priority at this point. After Monday’s chiropractor visit, I started to feel better. Kurt (he’s a licensed massage therapist specializing in sports massage and AIS) worked on me on Tuesday for a 25-minute session of AIS (Active Isolated Stretching technique) and it has helped a great deal. By Wednesday, I was hopeful that it was healed. I didn’t feel any major discomfort when moving, I was more stable in doing my Bosu ball stability workouts; therefore, I was ready to give a test-run on Thursday morning and find out for sure if racing Tomoka half was even possible.

Comes Thursday morning and I felt a little stiffness on the injured leg. I did drills warm up as usual but as soon as I started to run, the discomfort let me know that it hadn’t gone away just yet. I estimated to be foreseeable to feel some discomfort. Because the discomfort was a lot lesser than on Monday’s run, I kept going. At some point at mile 2, I had to pause and I wished I had not. The pain wanted to settle in, so I restarted the run to complete the scheduled 3-mile run. I was able to pick up pace to finish the run with negative splits at 11:32, 10:35 and 9:59.

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It was hard even to pose for a picture! Ughh! Ouch!

I haven’t felt anything worse than an angry adductor after a run until now, and I thought that Saturday’s run was bad! Oh my goodness… the pain was excruciating, my left leg was stiffed as a wood board; it hurt to bend, it hurt to stretch, it hurt to raise my leg, it hurt to put pressure on, and it hurt to walk. Some slow movements of stretch was the only thing that it appeared to alleviate the pain I was feeling, but still, it was hurting as hell. I got scared at that point. Getting in the car to go the gym for a more decent stretch and shower was becoming a hard and scary task. I was barely walking and it felt like I needed crutch. I was thinking, what am I doing to myself? But I needed this test-run to see where I was in this injury. With only nine days shy from race day, I was certain that I could go ahead pull out of the race and cancel all travel plans.

Since the mind-opening and body-painful experience I had in Lighthouse Loop half marathon in October 2016, I promised myself that I would never put myself in such situation again. I’ve learned to respect my body and mind more after this experience. No race (unless it is the Boston marathon) is worth pushing through pain when clearly I am not 100% healthy or confident. Logistically, there was no reasonable explanation or indication that I would have a comfortable and fun race; most importantly, there was not a possible outcome for a sub-2 result. Before Lighthouse Loop, I didn’t realize how mentally draining a race can be. There’s a fine line of pushing mental fitness boundaries for a goal and pushing it out of greed or ignorance. I will pick my battles wisely from now on.

Although it is frustrating to be on the shelf for a few days, there’s a part of recovery or rehab period that it is gratifying. We have to at least try to find the good in a not so favorable situation. It is part of the growth of being a better person and a better athlete. And in this phase, it is where practice of mental toughness and fitness plays a great deal on whether we stay on the path to our goals or take the short cut path which is to give up, because the reality is, there is no short cut. Either we do the work or we don’t. Either you learn to adapt or not.

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The first twelve days of rehab/recovery consisted of a straight-forward routine of physical therapy, strength training, cold and hot therapy, and a mental break as well on the days that I felt that I needed to give some rest while practicing not feeling guilty for not doing a workout.

Day 1
Epson Salt Bath Heat Therapy Pool Therapy

3 x
10 bird dog
5 forward lunges
10 step up
10 inverted flyers
10 front squat (2 sets on Bosu)
10 Bosu, side, front and back lift
10 Resistance band (or cable) standing hip abduction (leg out to the side)
10 Resistance band standing (or cable) hip adduction (leg crossing in front of standing leg)
10 Resistance band standing hip abduction – hamstring and quad (front and back direction)
10 Side Lying Hip Abduction with Resistance Band
10 single leg bridge
10 fire hydrant
10 triceps dip
Stretch

Day 2 3 x
10 bird dog
10 forward lunges
10 step up
10 inverted flyers
10 front squat
10 each – Bosu side, lateral, front and back kick
10 Resistance band (or cable) standing hip abduction (leg out to the side)
10 Resistance band standing (or cable) hip adduction (leg crossing in front of standing leg)
10 Resistance band standing hip abduction – hamstring and quad (front and back direction)
10 Side Lying Hip Abduction with Resistance30:00 Heat Therapy

Day 3

Easy 3-miler run – It was a no-go for Tomoka half.

Dry Sauna session

AIS session w/ Kurt – lower body, focus on hip for range of motion and sports massage

30:00 Heat Therapy

Day 4

Rest day

30:00 Heat Therapy

Day 5

2000 meters Rowing 55:00 Spin Class 1:40 Strength Training

3 x
10 bird dog
10 forward lunges (2 sets on Bosu)
10 step up
10 inverted flyers
10 front squat (2 sets on Bosu)
10 Bosu, side, front and back lift
10 Bosu side lunges
10 Resistance band (or cable) standing hip abduction (leg out to the side)
10 Resistance band standing (or cable) hip adduction (leg crossing in front of standing leg)
10 Resistance band standing hip abduction – hamstring and quad (front and back direction)
10 Side Lying Hip Abduction with Resistance Band
10 single leg bridge
10 fire hydrant
10 triceps dip
10 stability ball sit up
10 single leg dumbbell dead lift
10 Dumbbell Upright Row
Stretch

Heat Therapy

Day 6

5 miles Outdoor Bike ride Stretch / Foam Roll

Day 7

Stretch / Foam Roll

1 x
10 bird dog
10 inverted flyers
10 Bosu squat
10 Bosu side, front and back leg kick
10 Bosu side lunges
10 Resistance band (or cable) standing hip abduction (leg out to the side)
10 Resistance band standing (or cable) hip adduction (leg crossing in front of standing leg)
10 Resistance band standing hip abduction – hamstring and quad (front and back direction)
10 Side Lying Hip Abduction with Resistance Band
10 fire hydrant
10 triceps dip
10 Dumbbell Upright Row
10 Dumbbell bicep curl
Foam Roll
Stretch

Day 8

15:00 Spinning Heat Therapy Pool Therapy

3 x
Reverse Crunch (10 reps)
Toe Touches (10 reps)
Plank Hip Twist (10 reps each side)
10 One Arm Dumbbell Row
10 Dumbbell Upright Row
10 squat (2 sets on Bosu)
10 Bosu, side, front and back leg kick
10 Side Lying Hip Abduction with Resistance Band
10 Resistance band standing hip abduction – hamstring and quad (front and back direction)
10 Resistance band clam shell

Day 9

Rest Day

Stretch / Foam Roll

Day 10

2-miler Test Run – Great progress, but more recovery/rehab work required. 2.01 miles, 9:44 pace with negative splits – 10:10 & 9:18

Dry Sauna Stretch
Static stretch (focus on calves, hip, back)
Yoga Movements
10 Side Lying Hip Abduction with Resistance Band
2x 10 Resistance band clam shell

Day 11

Rest Day

Pool Therapy

Day 12

Rest Day

Stretch / Foam Roll Resistance Band PT workout

 

On day-10 it was time for me to do a test-run and see how far I have progressed. I was confident and eager to go out for run. I spent a little more extra time doing warm up drill, in part because I knew I had to focus more on that, and in part because I was getting a little nervous about it. As soon as I hit the start bottom, the feeling of being able to run again was exhilarating. I felt in peace and so grateful. I felt like a bird being able to freely fly again.

I was very conservative on my comeback test-run and made sure to go easy. Nothing really bothered me during the run and it was a solid 2-miler until the end. My heart rate averaged at 163 bpm. It’s in the aerobic capacity and a little higher than my recommended easy pace of under 155-150, but I’m excited to know spinning sessions and rowing sessions has helped keep my cardio going. After the run, my leg was a little thigh indicating me that stretch was a MUST and that more PT work was most certainly needed. The routine will remain until I feel 100% healed, and even then, I’ll be putting a lot more focus on hip flexor and legs strength training.

It is a bummer to miss this year’s Tomoka half marathon. It has become a tradition to run a Tomoka event for the past two years, and I was so eager to see how my performance would be since starting to work with Coach Victoria. However, I have nothing but gratitude for being where I am today with my progress in running. I’ve reached goals that I never thought possible. I know that despite this set back, my body is much stronger than it was a year ago. I am counting my blessings today and every day and I will continue to become an even stronger runner than I was yesterday. Giving up is not an option, not now.

I wish all runners a successful and fun race!

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“Do what you have to do until you can do what you want to do.”

~ Oprah Winfrey

Cheers to Beet Smoothie

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“No matter how much it gets abused, the body can restore balance. The first rule is to stop interfering with nature.”

 ~Deepak Chopra

Who doesn’t love beet roots? Seriously, this is not a trick question. Well, I am sure a few hands will go up to represent the dislike for beets. On the other hand,  I can’t live without beets. I remember when my mom used to make us beet salad; it was the first item I served myself to make sure I got my fair share. My mom used to cook beets, but never would cut it before cooking so that the red color and nutrients would not fade away in the boiling water.  As time passed and I had to take care of my own cooking, I learned not to cook beets to preserve its nutrients to the maximum.

When I started to learn more about nutrition in order to help me become a more efficient runner and assist my body with the healing process due to the demands of training, I was very intrigued to know that beet roots is rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radicals and inflammation-related chronic disease. Beets are also valuable in providing the body with the everyday nutrients like B vitamins, iron, manganese (good for bones, liver, kidneys and pancreas), copper, magnesium and potassium (essential for healthy nerve and muscle function). That’s a huge plus for me since I’m a vegetarian and I need all the iron, Bs vitamins and daily vitamins I can get from a natural source.

In addition, beet roots is known to contain rich nutrients that may help lower blood pressure, fight cancer and inflammation, boost stamina and support detoxification (supports phase 2 of the body’s detoxification helping purify the blood and liver). Beet greens is also rich in nutrients and it should not be thrown away. It helps strengthen the immune system, support brain and bone health and it can be eaten as much as one wants. Beet roots on the other hand, it is recommended with moderation because of its high content level of sugar, the most of all vegetables.

Turns out that my favorite veggie is full of nitrates, which the body converts to nitric oxide – a compound that relaxes and dilates blood vessels, turning them into superhighways for nutrient and oxygen-rich blood. That is, it improves circulation and possibly lower blood pressure. On top of that, because nitrates turn into nitric oxide, it helps with stamina if you drink beet juice prior to a workout. I say hello oxygen to my muscles and low HR!!! Please give me more and thank you! However, I have to say that I have not yet drunk beet juice or beet smoothie prior to my workouts because I try to not deviate from my pre-workout meals. I truly can’t afford an upset stomach, but I do drink beet smoothie afterwards.

Whether I drink beet smoothie before or post a workout, I believe that it is a win-win not matter what. Beet contains many phytonutrients that have been shown to function as anti-inflammatory and presents a unique source of betaine which helps protect cells, proteins and enzymes from environmental stress fighting inflammation, protecting internal organs and improving vascular risk factors.

Now that we have a healthy idea of the benefits of beet roots, here’s my beet smoothie recipe.

The same can be followed if you choose to substitute beet for kale or spinach.

  • 2 small  or 1 large beet – cut into small pieces to better blend
  • 2 or 3 cups of water or milk alternative (depending on how soupy or thick you prefer)
  • ½ cup of frozen blueberries
  • ½ cup of frozen pineapple
  • ½ cup of frozen dark cherries
  • ½ cup of chopped dates
  • ½ cup fresh papaya
  • ½ red bell pepper
  • ½ cucumber
  • ½ of a hass avocado seed (seriously, this little thing is full of phytochemicals)
  • ½ thumb size of ginger root – this will help gives an extra kick to help with inflammation and balance out the taste of beet. It also helps when making spinach or kale smoothie
  • Thumb size of turmeric root
  • 1 table spoon of olive oil
  • A pinch of black pepper – pepper and olive oil will help activate the fighting nutrients contained in the turmeric root that helps with inflammation
  • Add ice cubes
  • Add protein if you would like (I use plant-based protein)
  • Blend well in a power blender – my favorite blender is Blendtec blender

Cheers and enjoy!

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“Let food be thy medicine and medicine be thy food.”

 ~Hippocrates

Goodbye 2016 Bring it on 2017

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“Success isn’t how far you got, but the distance you traveled from where you started.”

 ~ Steve Prefontaine

There is no doubt that 2016 has been a year to remember. It has been a year filled with challenges, triumphs, happiness, some unhappy moments, but most importantly, another year which was fully lived, day in and day out. We made count each of the 365 days like a boss!

There were times in which we didn’t know how we were going to make to another day. But you know what, you just do it! There is no right or wrong answer as to how we make it happen as long as we are in peace with ourselves and as long as there’s no harm to others. We just make it happen and believe that the Universe will show the way because all we need to do is to trust that the Universe got our back, believe we can do it and take action everyday.

It sounds easy, but sometimes living through challenges does not appear to be this way. It takes time and sometimes a step back to see how we can handle certain situations in the eye of the observer. Like many other aspects of life, this is how running goes. Months of training, day in and day out, we don’t think about how to get the miles in the bank because if we were to do think about it, it would not get it done. I mean, seriously? Getting up in the dark early hours of the morning to run some crazy long miles, go to work, take care of life, take care of ourselves and loved ones, and spent more time doing strength training or cross training to run more miles and spend even more time doing recovery work to fix the damage.. Well, you know the drill.

In January I came into realization that there is no feasible short cut if I want to run Boston. If I can’t came up with $5,000 in fund raising for a charity of my like under the B.A.A., it is just not going to happen. If I want this badly, I will need to be patient and earn every single mile, sweat and breaths to achieve a 3:40 qualifying time under my age group category. So January was my big moment in which I committed to put the hard work to chase the unicorn as I run one day at a time and race one race at a time.

January was also the month in which I ran the inaugural Shark Bite half marathon in New Smyrna. It was a fun race and my best half marathon at 2:08:25. A week later, my training to run Tomoka started and I could not be happier to have Coach Chris, our MarathonFest group leader, guiding and encouraging throughout the way. She provided me with a training plan, planned our long run routes, she put on the Gatorade and water on our routes. She did more than she had to. And for that, I am forever grateful for her love and help.

Running a marathon for the second time after six years was epic. It really takes a bunch of determination to even register for such an event and I could not be happier in getting it done in 5:01:48, just shy of a sub-4 goal, but such a great effort shedding 1:45:01 from my first marathon in 2010.

Training must go on and never in my life had I ever thought that I would be hiring a run coach. Growing up I only exercised because of PE classes. I never really cared to dig in deep into sports or workouts, but I did really enjoy playing volleyball. Later in life, working out was not a thought because my time was consumed with work and studies. So the fact I hired a run coach was out of the world! It was my stamp to show how serious I was in chasing this illusive unicorn.

In the middle of everything, my husband had two surgeries, we sold our place, bought a house, lived with his dad, went through a hell of renovation and kept life moving forward. It has been quite a year! A year that has thought me more than I could possibly image, in a sense, it has been a year of physical, mental and spiritual cleansing. Our experiences dictate what enlightenment process we receive after our acceptance. I can say that mine would probably not be the same if running was not part of my life.

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Feeling pretty frustrated with training. 

Through Lighthouse Loop half marathon, I was awakened by such enlightenment. The interesting part of it is that the learning was not over at the crossing of the finish line at 2:28:17. It continued for weeks after the race. It was an experience that allowed me to pause and observe my inner self which has helped me to reflect on what I really want and need – not just on the running lifestyle aspect, but on a creative aspect of life which brings our natural sparkly and bright light. It is still an on-going process which I am learning everyday.

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“Life was [is] like a box of chocolates. You never know what you’re gonna get.”  But if we do put the effort in, it is only certain to reap from its benefits if we are just patient and grateful enough to see and receive it. After months of setbacks, patience and gratitude, I finally started to see some results from my hard effort. Running a single-digit pace felt so good and liberating; it felt natural and somewhat effortless. It feels like a sudden energy takes over and all the body wants to do is to run faster. It was and has been my magical moment in running in which I finally have crossed a line in another dimension. My moment of magic came in weeks prior to running the OUC half marathon and while running the OUC just 54 seconds shy of my goal of a sub-2 at 2:00:54. That’s a 9:13 pace! YESS!!!

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Wrapping it all up in a nutshell, I close 2016 with 764.58 miles in the bank! That is a 102% improvement in comparison to 2015’s mileage. A lot of these miles were harder miles (speed work) than I am used to, but most importantly, these miles were earned not given miles. And for that, I could not be more grateful to earn and own it. It is beyond gratefulness to have a body that allows me to do this and to have my husband’s support allowing me to enjoy and to be prepared for my runs. Running might look like a solitary sports, but  behind a successful result, it is a representation of team effort.  Somewhere down the line, there is an army that has helped you get where you are. Be humble and never forget that.

But to get up, lace up the shoes and cover the distance – well, that’s all on YOU! And for that, be proud of your effort!

 

“Don’t be afraid to give up the good to go for the great.”

~ Steve Prefontaine