Breath In Breath Out and Let Qi Flow

 

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“To be inflexible to the change around you is to live in fear. Qigong is a useful tool to improve your flexibility, both mental and physical.” 

~Garri Garripoli

 Since my husband is a licensed massage therapist, I try to absorb all the different modalities he comes across with to enhance his life, health and practice. As I’m growing wiser, I’ve been more open to learn and be involved with relaxation methods, practices and overall methods that contributes to a healthy physical, mental and spiritual well-being.

My husband introduced me to Qigong ten years ago. At the time, I went along with him and even did the instructor certification course. I loved learned about different breathing methods, Qigong movements and food healing. But all the information did not sink in much and the exposure to such training started to fade away.

My husband retook the course several times later to refresh his mind and to earn CEU credits. I stopped by in one or two of these occasions but my mind wasn’t into it. After getting back into steady running for the past three years and with bigger dreams in mind, I decided to go with my husband and be fully engaged in the 3-day Qigong seminar; however, I was not able to attend the first day (Friday) due to work schedule.

Running has taught me a different side of gratitude. It has also taught me to connect more with my environment, nature, body, mind and spirit. I thought that Qigong would open doors that I left unopen since last time I participated in the seminar. Part of got me more curious this time is because I heard of a running technique called Qi Running in which it teaches to focus on breathing, body alignment and foot placement. It also helps prevent the most common running injuries. I discovered a Qi Running coach in the proximity of Orlando area, made the appointment, but due to unforeseen circumstances, the appointment got cancelled and I have never made connection again. That has been almost 2 years ago.

Jeff Primack is the pioneer of Qigong Revolution in the USA. He is amazing and so knowledgeable. He brings simplicity to a complicated world of self-made chaos, and the answer is actually within ourselves and within the plant-based realm. That’s when food healing, breathing methods and movement of energy flow comes along.

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During Qigong seminar break. It’s a very laid back atmosphere and setting. Everyone brings their yoga mat. 

As Qi Revolution’s website states, “GiGong is about Strength and Building Energy. Breath, Mediation and Movement are combined in a seamless practice.” Days leading up to the event, I started to focus on my breathing while running. I noticed that I was able to help keep my heart rate close the 150-155 under range (zone 3) during my easy runs. Sometimes it worked, sometimes it did not, but I believe that on hotter days there was a major contribution to spiking up my heart rate.

For two-days straight we practiced on the 9 Breath Technique, Qigong movements, walking Qigong and meditation. In all aspects of Qigong there is a higher sense of gratitude, especially when we discussed food healing.

My favorite part of food healing was when a smoothie recipe called for beets. Yes!!! I love beets! Energy, movement, flow and breathing are part of the realm of well-being. Therefore, it does starts with what we eat. Does the food nourishes our bodies or does it cause to clog with toxins?

As a runner, I know exactly what kind of food helps me perform better and which kind makes my performance go down the drain. Qi Revolution Food Healing has made me even more aware of the importance of nourishing my body with the highest phytochemicals foods in order to expedite recovery and healing from one workout to the next. Jeff highly emphasizes on the power of food healing to reverse diseases and certain forms of cancer. I could not pass on this opportunity to own the most recent Food Healing SmoothiesFormula book that Jeff has updated, and this time, I even got it autographed.

I highly recommend checking out Qi Revolution’s web site to see if a tour is near you. Jeff travels all over the country to share this valuable information that I have never heard anywhere else.

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To better health and runs!

“Eat from the TREE of Life Avoid the Surgeon’s knife.”

~Jeff Primack

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One of a Runner’s Dream

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“The Future is Bright.”

~ Kurt Westbrook, my husband

Nobody said that conditioning and training to one day BQ was going to be easy. The truth is, it doesn’t get easier, you get stronger. I can certainly feel stronger than I was yesterday, but it doesn’t mean that I should make it harder on myself. And what a best way to make training look easier than owning my own treadmill?

I feel like the luckiest girl on earth for having a caring and supportive husband. He loves me, he supports me and he cheers me up. He will go above and beyond to make life easier, accessible and fun to our family. I’ve been talking for quite a while about getting a treadmill, and he told me that we will get one at the right time.

After his back surgery 11 months ago and months of physical therapy, he found out that walking has been a tremendous help to getting his body strong again. It is beyond happiness to know that he is starting to feel much better and stronger, and that perhaps, later this year he will be strong enough to do a 5K walk.

After taking care of our priorities, the time has come. I searched for a treadmill, I did the research and I knew exactly what specifications I needed the machine to have in order to last me for a long time, and yet, not surpass my needs. It needed to have a strong horsepower of at least 4.0 CHP; a complete lower-body workout of 15% incline and -3% decline; an expansive running deck of at least 22”x60” tread beld; iFit Coach Ready; smart touchscreen display; workout apps; digital quick speed; incline and decline; great warranty; and of course, ProShox Cushioning.

After all of that, the Pro Form Pro 2000 seems to be the most fit for our needs and right on affordability. After showing the product to my husband, he was more interested in the Pro Form Pro 5000 – same tread belt, incline/decline, but the motor was better 4.0 CHP instead of 3.5 CHP. Hey, I am not going to argue with that!

And in a blink of an eye, the treadmill was ordered and purchased over the phone. That moment felt so dreamlike. I was feeling a bunch of emotions all at the same time. I felt so happy, so grateful and a sense of “pressure”, but on a good way. It felt like, “this is real as it gets” – you are now really training to qualify for Boston!

Now what was left to do was to prepare the home gym for the treadmill’s arrival. I had two weeks to get it ready, and with my husband’s help, we got the room ready. In less than two weeks, I received the phone call informing on the day and time of delivery. I was thrilled! It was sooner than expected and I could not wait.

Because of its massive size, it was delivered via a freight company and truck. When I saw the truck parking on my street I could not believe its size. But wait, the size of the box in which the treadmill was wrapped was gigantic! To my amaze, the truck driver was doing the moving of the treadmill all by himself, I know right?! My concern was making sure it didn’t get hit and damaged in the process of placing it on a dolly and moving the thing out of the truck to my home.

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Thankfully, everything went well. My husband had a 4×4 handmade dolly which was very helpful in placing the treadmill on it in order to get it inside the house. I was very appreciative of the delivery guy’s assisting us in actually bringing the treadmill inside the house, as opposed to, living it on side curb.

My husband immediately started to dismantle the box and putting the treadmill together piece by piece. The entire process took 3 hours. It was exhausting but so thrilling. After reanalyzing the room, we decided where to best place the treadmill and I’m ready to roll. There’s no doubt I am the luckiest girl and have the most wonderful husband. He’s so kind and attentive.

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My first run on Newton (yes I do name my most valuable running gears – Garmins, shoes, and now my very own treadmill) was on a Saturday for a quick and easy 4-miler. I decided to name my treadmill Newton after the Newtown Hills on the Boston Marathon course. I immediately felt a strong connection to its name and meaning. I mean, how I cannot love hills if all I focus on now is the day I run the Boston Marathon? The fun really starts in Newton Hills, right?!

So yes, my mental game is to love Newton whereas most runners called it “dreadmill” and show some dislike to treadmills. Newton will help me get there and I do show much gratitude and appreciation to my running “things”.

And of course, my husband is loving doing his fast walk every day and even walking on Newton Hills through iFit technology!

Without further ado, lace up, Celia. The chase just got real!

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“Surround yourself with people who know your worth. You don’t need too many people in your life, just the real ones who appreciate you for exactly who you are.”

~Steve Maraboli

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.

  • 1 small 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

 

Post-race blues: Is it worth the effort?

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“Effort is the best indicator of interest.”

 ~unknown

 After running Lighthouse Loop I was still feeling unsettled. I knew I had put my 110% effort, I knew the circumstances of the training cycle and race day were indisputable to expect better results. So why am I being so hard on myself?

We live in an environment where we tend to always asks for more and more and hardly ever pause to appreciate what we already have. We compare ourselves with other’s successes, looks, haves and have nots instead of looking deep inside ourselves to appreciate the true essence of what makes us. It’s very easy to get carried away trying to play catch up with the latest on social media and be like the people in the web world. But it’s also an inspiring tool if used to our own enrichment instead of downgrading ourselves. Again, it’s up to us to choose what is good for us or to choose what is not so productive to the body and soul.

As soon as I got home from running Lighthouse Loop, I started to feel the mental and physical drain from the race. Having already nourished my body with a yummy meal I had prepared to eat right after the race, I just went straight to bed for a long nap. After a 3-hour heavy nap, I woke up in tears. I was just feeling so emotional about it and I started to question if everything I had been doing was even worth continuing. I never hold tears back because letting it go allows me an opportunity for physical and spiritual cleansing.

Although feeling depressed, I still had the energy to approach the following day as recovery day by doing some light stretch, massaging, foam rolling my calves and update my coach on the day’s activity. I also focused on nutrition – lots of live food and chugging some beet smoothie with tons of  ginger and turmeric. I wasn’t sure what to do next other than trying to get my calf to heal, but I knew that I had no desire to run for this entire week. I was out!

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My very own recipe of fresh beet juice/smoothie with plenty of ginger, turmeric, blueberries, mango, tart cherry juice, olive oil and pepper. Yummy!

The IG running community shows tremendous support to one another. Posting daily workouts serves as encouragement and ideas for other followers as well as an accountability tool for doing our own workouts. So far, I still had some motivation to post some shots in the week following the race, but at the same time I didn’t want to feel obligated to to so. On the other hand, I was very glad I did because the support I got from the IG running community was priceless and caring. By no means had I forgot how grateful I was in having finished the race and for such an experience; therefore, I made sure to express it.

My next move was to schedule an appointment to see my physical therapist. Ed is a super talented runner (who is also a member and group leader of Marathon Fest group with Track and Shack) and PT. There’s no better PT in Central Florida area better than Ed in my book. We went over the problem I was having and over my frustration. Ed gave me hope when I needed the most because I was starting to think that perhaps my body was not really made for a faster pace. However, I didn’t feel the desire to run that week, but I was slightly hopeful to restart on my terms on the following week.

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The BEST physical therapist in Central Florida, Ed Dullmeyer with Pro Form PT in Maitland, FL

As the days passed, peace started to settle in. I came to the realization that I needed a time out. Unfortunately, I could not just unplug everything such as work, house chores, etc, but I unplugged from whatever I could such as from social media, checking e-mails less often, worrying less and taking the time to simply observe. Yes, call it a meditation retreat of some short. Since my running life had little sparkle, it only made sense to put a pause on my run coaching services. It was a hard decision, but it felt right until I could figure out exactly what I needed if I were to decide to keep moving forward. There was only one thing I knew for sure. If I were to continue to run and have any hope of improving my time, I had to focus on strength training, get professional help and meditate.

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The desire to run started to come back by the end of a zero mile week. In the back of my mind, I knew that I should at least give it a try and see how it feels. Tuesday morning came and I had to no energy to get up for a run. I spent the day pondering if should run when I get back home from work. I finally decided to run. My motivation was to run for the first time around our new neighborhood.

The weather was a nice 73 degree and only 57% humidity. I laced up my shoes and just ran like Forrest. I ran without a purpose and without a pace in mind. I felt free from pressure to perform and I just did what my body was comfortable with. I ran around the neighborhood for a mile and headed to the middle school track’s to finish up the rest before returning back home. At mile 3’ish I cried and by then I was already picking at my Garmin (aka as MAsshole – really, who doesn’t name their running gadgets?!) in shock at my pace. My crying episode didn’t last long because it really takes a lot effort to run and cry at the same, but I was so happy that my calves were holding up well and that my quads and hammies were a little more powerful this time around. My mind was set to run just 4 miles and I was surprised with my pace. My splits were 9:24, 9:29, 9:48 and 9:35 with an average of 9:34. I had never ran this fast before.

I was in shock with this run’s performance, but I kept it low key without making such a big deal out of it. I continued the week with the scheduled PT exercises, core workout and calves stretch. I was also curious to know if my next run would be in this pace range. Due to lack of energy for an early morning run, I decided to run after work in the downtown Orlando neighborhood. Again, I was just focused on a 4-miler and I ended up with very good splits at 9:04, 10:25, 9:50 and 9:24 with an average of 9:41. The weather started at 70 degree, but by midway through my run it dropped around 68, so I’m sure it has a lot to do with a better performance.

Since I started to feel better both physically and mentally, I decided to run long on Saturday with my group. It was nice to run with them, but for this 10-miler run, it felt somewhat hard but doable at 11:05 average pace. A 10-miler in the bank without feeling crippled gave me a slight glimpse that running the OUC half marathon in three weeks might just be possible. Running the OUC half marathon has become a tradition for me and I would love to keep the running streak going for a third year in a row.

My next run was another 4-miler which I made it to be a tempo run with 8:49, 9:50, 9:08 and 8:48 splits at an average of 9:08 pace. Next run was for a friend’s wedding day 5K celebration with our running family which I took it as a relaxing run with an average of 10:51 pace and I did skip Saturday’s long run due to lack of preparation and sleep.

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I was still thinking if this out-of-the-blue single-digit pace was a fluke. Strangely enough, from Monday to Tuesday morning, I woke up with some puffiness on the ball of my right foot and a strange discomfort between big and middle toe. I opted to run after work since I didn’t get enough hours of sleep. What appeared to be an inflammation was kinda of visible and the pain was noticeable when pressure was placed on the foot, but I thought that perhaps it was some phantom pain because I didn’t run in the past Saturday.

With OUC approaching in less than 1 week, I needed to run at least 5 miles. I ran this 5-miler with 1 mile worth of 40 seconds pickups without problems as my splits showed as 9:10, 10:19, 0.50 mile at 10:20; my pickups average at the 8’ish with my best being at 7:36, and a cool down mile at 8:50 to give me an average pace of 9:50. Voila! But minutes after the run, I started feeling a heartbeat on my foot and at that point, there was no ignoring or thinking this to be a phantom pain.

I asked my husband for his input on the pain and he said it had to with the way my middle toe is uneven with all the other toes, meaning, it’s elevating on top of the toe therefore creating pressure on the ball of the foot. I am like….here I go again with another injury and of course it had to happen 10 days before OUC and on Thanksgiving week.

The next day, I called Dr. Christopher Mason’s office (he’s the best podiatrist ever and a runner too) for an appointment on the same day. The only availability was for Monday after Thanksgiving so I took the spot. I was not settling for a Monday appointment as I had planned my long run on Thanksgiving Day. So I called again and asked to be seen on this same day. I’ve got the same unwilling-to-help answer. Minutes passed by and called the office for the third time and requested to speak with Kathy. I’m not sure what superpowers Kathy has, but she helped me with a same-day appointment before. She was not available so I left a voice-mail and begged for her to call me back.

In less than 30-minutes later, she called me back, I explained my urgent situation, and she booked me to see Dr. Mason at 2:30 p.m. on Thanksgiving eve! I was thrilled and so grateful. I practice gratitude every day, but during Thanksgiving week, it was even more special to feel more grateful and share the joy. I was happy to see Dr. Mason and to find out that there was no sign of stress fracture, but it was the case of Capsulitis an inflammation of a joint capsule between toes. Now that I knew what I was dealing with, cortisone shot, meds and rest for two days was on the tap. Yay!!! Seriously, YAY!!!

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Thanks for Dr. Christopher Mason healing was in progress!

The worst that could happen at this point was to postpone pre OUC long run for Saturday. I proceeded with strength training, core and upper body workouts on the next day. On Friday, I focused on upper body and played some racket ball with my hubby. Saturday’s long run results at 9:45 average pace with splits of 9:49, 10:04, 9:50, 10:15, 9:59, 9;52, 9:36, 9:42, 9:28 and 9:01 was very promising that running OUC was within reach. If I a sub-2 was not possible, I certainly had the possibility on my side for a PR (anything better than 2:08:25). I couldn’t be happier with this run!

Taper week approached very quickly and I kept on doing my thing by staying calm, getting the sleep I needed and adjusting my workout according to my energy level. Tuesday’s tempo ran ended up with a 4-miler at average pace of 9:25. For Thursday, I had PT scheduled at my usual time at 6:15 a.m., so it was a 5:00 a.m. run for me which I chose to make it a 5K. I didn’t want to run the risk of getting stuck in my thoughts about pace, effort or even running the risk of a last-minute injury. I ended up with 9:30 average pace and I was happy with it. Friday before the race was my usual pre-race day routine with lots of stretch, some core workout, foam rolling and massage/stretch by my husband.

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I was ready to go and I had never felt so excited and ready for a race like this one. And the IG community wished me some good positive vibes. It was up to me to bring home the negative splits.

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Packet pick up at Track Shack

“Today is another day to make yourself proud.”

 ~ Unknown