Playing with Intervals

I think I found my "sweet spot" as far as intervals go.  Today I ran 1:45 mins, walked 1:00 min.  And it cut 2 mins off my overall pace.  It's within "finishing" pace for my first marathon.

Early this year I decided that I would run my first marathon.  The half marathon distance had become "comfortable".  A few runner buddies decided to run the Rock N Roll San Diego Full.  It was time to face up to the challenge of 26.2 miles.

I've always used the Jeff Galloway Run/Walk/Run method.  In the beginning it helped me face the increasing distances with a plan.  I found that the active recovery of walk intervals helped me with fatigue and prevented injury.  I could do back to back half marathons with this method.  So I've turned to Jeff Galloway to train for the Marathon as well.  I chose the California International Marathon in Sacramento, CA for several reasons.  I needed a challenge and the 6 hour time limit is scary.  I DO want to FINISH, so I WILL push myself to be better.

The training method suggested that I run 1 min, walk 1 min.  But I was finding that I was SOOOO slow.  I'd NEVER finish the marathon at the 15:45 pace that I was ending up with.  So I've slowly increased the running interval over the last few weeks.

I also found an EXCELLENT walk/run pace calculator at Endocrinology Online.  I could put in my desired finish time,  my walk pace, my chosen intervals and it told me the pace that my run intervals needed to be.  I applied that info to the intervals today and I was faster!!!  And it didn't feel like that much more effort.

Math is a REALLY great tool when you are frustrated with your running results.  

You're not running the race? Go to the Expo anyway!

I'm a Race Expo Addict.  A large hall filled with vendors hawking shoes, gear, gu and glide is my favorite place to be.  Add to it the buzzing excitement of all the runners who are getting ready for the BIG race.  Picking up a bib and a race shirt is fun, but that anxiety of the next day's race can take away from experiencing an expo.  Should I be walking this much?  Am I going to dehydrate in this super air-conditioned room?  Is it okay to take all these supplement samples??  It's much more fun to go to race expos WHEN YOU'RE NOT RUNNING THE RACE.

The RocknRoll San Diego Marathon and half marathon happens this weekend.  That means the Health & Fitness Expo is in town!  Competitor is my FAVORITE race expo.  I've been to enough to have a "favorite", that should tell you something.  I don't even need to go with someone who IS running the race.  Although I do try since expos are always more fun with a buddy.  This time I was solo, which probably worked in my favor since I could easily maneuver the crowds quickly.

Even when I'm alone I tend
to run into friends 

Runners LOVE free stuff.  I'm sure everyone does, but not every sport or hobby has expos where free stuff is expected to be found.  I have yet to find a runner that will turn down a free sample of body lubricant or energy gel.  The Competitor expos attract the biggest and most popular vendors.  This includes the Women's Half in February, another expo that I highly reccomend attending even if you're NOT running.

As soon as you walk quickly past the runners picking up their bibs (no line for me!) and the shirt pick up (sad about not getting the BRIGHT RED shirts for this year) you stop at the SAMPLE TABLE.  This is new and wonderful!!  Young volunteers were handing out packets of STARBUCKS VIA, HYLAND'S LEG CRAMP OINTMENT and some body lubricant.  2 minutes into the expo and already I've got swag in my bag.  The next thing you encounter is the BROOKS official race gear store.  DON'T GET SUCKED INTO THAT.  It's really overpriced race gear.  Unless you're RUNNING the race, you do not need a souvenir beer glass.  And honestly, isn't your race shirt, bib AND MEDAL enough to help you remember the glory of the 2014 RnR San Diego??  Moving on, you come across the BEST expo booth ever.  The BROOKS RUN HAPPY ISLAND.  It's a runners playground, with a "bull riding" shoe, a race up a volcano and a shoe fitting station.  If you go to all three, you get passport stamps and can win some free BROOKS gear.  SOMEONE will win a FREE pair of shoes!  Some of my other favorite vendors this year were the WORLD PLANET Tuna Booth (Who fuels with TUNA?? If I smelled that on a course I'd wonder about that runner's hygiene), the TIGER TAIL booth, and the Celebration Run's booth.

        My Favorite Booths!!                     The Brooks Run Happy Booth 

Besides the awesome swag that you get at an expo, the other perk is the discounts and deals that you get.  I got coupons for supplements, kefir yogurt, sports authority, petco unleashed, and tons more that I won't actually use.  I also got a few CODES that I can share with you!

My expo swag!  ALL FREE! 

• Hot Chocolate 15k/5k on March 22, 2015 - FREE HAT with code SDHAT1
• 
  
• MarathonFOTO.com - for RNR SD photo orders use code 22350 for $10 of orders $66 and up
• 
  
• All American Hero 5k/10k Challenge August 31st - Use Code 5American for $5 off
• 
  
• Color Me Rad on Aug 23rd - Use Code RADVETERAN for free knee socks

Seeing the swag for other races is also a highlight of the race expo experience.  I was personally STOKED to see the GOLD Diva medal for the 2015 Limited Edition Diva race in Temecula.  The new salted watermelon gu was out for everyone to see.  (I personally think warm salted watermelon flavor is gross.  I went to the Women's Half expo in February and had the benefit of being part of the voting                                                                  body.  My choice, Cinnamon apple lost).  

So, if you get the chance, GO to an expo even if you're not running the race.  You could walk away with free stuff, coupons, codes, and tips and tricks to make your next race BETTER.  

Check back soon!  I'll be giving away some of my expo swag!  

My thoughts after the 2013 LA 13.1 Marathon

The review for my race this weekend follows, but first you have to bear with me as there are a few things I'd like to share.

I've been running since 2008, and in the last 5 years I've found that theres at least one unshakable truth about running:  It will always surprise you.  Each route is never the same twice, each race is never the same experience, and you will always have farther and faster to go.
Running the LA 13.1 was a first for me because it was the first time I'd run a race a second time.  Approximately the same course, same weekend of the year, same goal of "doing better".  Only this time, I had a Personal Record FOR THIS RACE to beat.  I had all the confidence of it being my 7th half marathon.  None of the pre-race anxiety that I had the year before.  I knew that my diet didn't have to be EXACT to do well.  I knew that I could function well even on poor sleep.  I was excited and pumped up about race day but it wasn't tearing me to shreds.  But in the back of my mind there was that  clock time from the previous year.

2:56:28

I love the course of the LA 13.1, and have replayed it in my head a thousand times as one of those GOOD race memories.  Running past the iconic Muscle Beach, through the eclectic town of Venice,  down to the paved beach path, the hilly turn around, the desolate stretch of 3 miles that tests your resolve, and the downhill finish line that suddenly jumps out at you.

As I ran it this year, I was greeted by memories.  Mile 1:  The farthest I had ever run without stopping to walk.  Mile 5: The path down to the beach, where a tornado of seagulls had surprised us.  Mile 6: Stop at a beach bathroom Mile 8: Cursing the slow incline that forced me to walk  Mile 11: Pain in my feet so bad that I wanted to cry Mile 13.1: Crossing the finish line with cramps in my calves and the feeling of victory as I completed a sub-3 hour half marathon for the first time.  

I had said in the past that I didn't think that I'd want to run the same race twice.  That the excitement of a new and different race each time was too enticing, that there are too many races in Southern California to stick to the same ones over and over.  But now I get it, I know why some people run the SAME race every year for decades.  Some courses just speak to you as a runner.  Some have such special memories to you that its like seeing an old friend.  And each race can be better than it was before.  

And, by the way?  I totally blew my old Personal Record out of the water.  2:42:56  

Girls on the Go Races

One thing I have neglected to mention on my blog is the fact that I'm a Girls On The Go Race Series Ambassador.  A race series created by Debbie Adelman and Rosemarie Gibson, these races are "every girl’s chance to commune with mothers, daughters, sisters, grandmas and friends in a run, walk, jog or samba to the finish line.  This is not just any race. This is a celebration of women of all ages and fitness levels. The finish line includes a Girlicious medal, stylish T-shirt, festival, and so much girl time fun!"  The Race Ambassadors were found through a facebook essay contest and chosen for their experience, love of running, and passion for motivating people around them to get up and be active!  I am VERY proud to be a part of the Girls On The Go family.  

As a race ambassador, I promote the GotG race series at expo booths, by wearing the series gear during my training runs and races and by encouraging people to sign up for races!  The upcoming GotG races that you can sign up for include

Girls On The Go Sacramento 10k/5k 

Sunday, Feb 10th, 2013

Crocker Park

Sacramento, CA

Girls On The Go San Diego Half Marathon/10k/5k

Saturday, May 11, 2013

Fiesta Island - Mission Bay

San Diego, CA

Girls On The Go San Dimas Half Marathon/10k/5k

Sunday, Sept 22, 2013

Bonelli Park

San Dimas, CA 

Another Ambassador responsibility is providing inspiration for "girls on the go" and I get to do that through the Girls on the Go Training Tips page.  I just posted my first blog entry yesterday, so please go check it out!  This entry is focused on Running Moms who now have kids at home for the holiday breaks.  

You might be wondering about the PERKS of being an ambassador.  Well, the BIGGEST perk is getting to meet other like minded women.  The other Ambassadors have just as much enthusiasm for running and racing as I do.  It's always great to meet other women who don't mind when you talk about PRs or race day nutrition or gear.  I also get free tech tees from my sponsors, to wear to promote the race series.  It's definitely a perk since the race series color is raspberry pink . . . my FAVORITE color.  And the last and most beneficial perk is that they allow me to race the series for free!  

Men are welcome to run the series, but are ineligible for prizes.  If you are interested in any of the Girls on the Go races and want a discount code, please ask!  I'm usually able to get discount codes from the race directors.  Come join me in a fun, woman-centered, race with all the girly perks you could ask for!

Trial Run for a A Paleo Thanksgiving

Looks like Thanksgiving

For Thanksgiving this year, my little family will be traveling to join the big family to celebrate.  I'll admit that the idea of a road trip combined with a holiday centered around stuffing yourself with "once a year" foods has me anxious.  It is difficult to be Paleo on the Road.  I'm trying to be optimistic, afterall it'll be GREAT fodder for the blog.  I'm also determined to work on some family favorites, to alter them to be paleo and still be acceptable to my non-paleo family.

My new toy

On Monday, since I couldn't really walk due to the fact that I'd run a half marathon the day before, I cooked.  Almost all day.  It's what you do when you have a day off due to a National Holiday but can't really walk without grimacing.  So I did a trial run for Thanksgiving.  I made a 10lb turkey in my new 18qt Electric Roaster, tried the Paleo Stuffing from Julian Bakery, and just because I found the ingredients at my local Sprouts I made Caveman Cooking Creation's Almond Coconut Chocolate Drops.

roasted breast side down

The turkey came out SO great!  You can find the recipe at CookingCaveman.com.  The only changes I made were to mix my olive oil and herbs together to make a wet rub.  I'm a bit infatuated with wet rubs for poultry.  I'm just never convinced that herbs sprinkled on top of olive oil or butter will STAY long enough to infuse the meat with flavor.

fail

The stuffing was good, but not great.  I burnt my first attempt at making bread crumbs from the Julian Bakery's Paleo breads.  The second attempt was a success, but when making the stuffing I should have been less afraid to add MORE broth when asked.  The taste was GREAT, especially for my first meat based stuffing recipe, although the breadcrumbs were dry.  That recipe can be found at the blog for the Julian Bakery.

These are good right out
of the bag!

For "dessert", I made the Caveman Cooking Creations' Almond Coconut Chocolate Drops.  I had stumbled upon the ENJOY LIFE vegan chocolate chips that this recipe needs at my local Sprouts. They were on sale 2 for $7!  So I snagged a bag and then giddily bought almond butter, knowing that this recipe was about to happen.  These definitely benefit from a SOLID almond butter.  Mine was room temperature and a bit runny.  So when I tried shaping the balls they flattened out to more of a disk.  That did NOT stop me form enjoying them immensely.  SO good!  And easy!

I'll be doing another trial run of Thanksgiving dishes this weekend.  Up next is a paleo version of Southern-style green beans and cranberry relish!

When life hands you a neck bone,
make broth!

Paleo and Running: what has it done for me?

"You gain strength, courage, and confidence by every experience in which you stop to look fear in the face."

                                          --Eleanor Roosevelt

My 6th half marathon was the Silver Strand Half marathon.  It was also my second half marathon that I've run paleo.  I've been asked what being Paleo has done for my running.  I initially chose to start paleo for weight loss and to help with recovery.  I had heard that there were elite runners, like Dean Karnazes, who also run Paleo.  So for more than 90 days now, I've followed the restrictions of the Paleo diet: No soy, dairy, legumes, processed grains or sugars or oils.  And I have seen a difference.  

My legs felt incredibly strong on race day.  I had also included hillwork in the last 3 weeks (after half marathon 5, the San Jose Rock N Roll) so I'm sure that training helped build muscle in my legs.  I attribute the quick recovery and increase muscle growth to paleo though.  Its difficult to NOT be high protein on a diet based on fat burning.  

The high fiber, high water content that comes with eating a diet of whole foods, ensured that I was also well-hydrated on race day.  Dehydration can be such a huge factor in race day performance.

Knowing that my diet was well-balanced and HEALTHY led to a confidence that makes the biggest difference.  I didn't wonder if what I had eaten in the days before would lead to GI distress on race day.  Poor diet mixed with nerves can be a terrible combination when you're trying to run your best race.  You don't want to be stopping at every single port-a-potty on the course.  The paleo diet purposely eliminates all foods that can cause irritation and bloating.

Today is the second day after the race and I feel great.  I do have muscle soreness, but my legs feel STRONG.  This is in direct opposition to the halfs that I've run where my muscles are literally DYING because they were consumed in the effort.

I hope that my experience allows anyone who is considering to run paleo to feel confident that others have had positive experiences.

Race Review: Silver Strand Half Marathon

The Silver Strand Half Marathon - November 11, 2012

• Location: From Sunset Park in Coronado to Imperial Beach Pier
• Distance: 13.1 miles
• Surface: paved highway, city roads

I'm spending today gingerly lowering myself onto toilets, and grimacing every time I go up stairs.  But I'm also glowing with accomplishment and pride for having completed my 6th half marathon.  It was a great race for lots of reasons: The last half marathon in San Diego for the year, running it with some dear running friends, planning to have my family at the finish line for the first time.  Emotionally, it was a great race to wrap up 2012.  

Running with friends 

Even from a Runner's perspective though, it's STILL a great race.  

The sign up was easy, and two weeks before the race they sent a confirmation through the mail!  I don't think I've ever had a race send me the race day instructions in the mail before.  It was oddly sweet.  The parking was the most complicated part of the sign up.  You had 4 options for parking.  Since it's a point-to-point race you could either park at the start, park at the finish or be dropped off.  Having to make a decision WEEKS (or in my case MONTHS) before the race about parking was a little confusing.  The packet pickup at Road Runner Sports was efficient and quick.  The tech tee race shirt was of a good quality (although I'm not a fan of gender neutral shirts).  

The day of the Silver Strand came after 3 days of rainy weather.  This being San Diego, it kind of wigged most of us out and we had debates over what we were going to wear.  I decided on the "Ultra runners" uniform: split leg shorts with clothes to keep my core warm.  I had my Girls on The Go tech tee, my Sugoi sleeves and my new Nike runner's gloves.  I was definitely chilly when I got to the start area but as the sun came up I was fine.

The start area was well set up.  It was obvious where gear check was, and race day registration, and the port a potties.  I was glad that they offered gear check!  It seems like a lot of races aren't offering that perk anymore.  I like being able to have my favorite post-race treats (Honey Stinger Chews and Cherry Juice) at the end of a race.  The race announcer was easy to hear, and had lots of jokes, especially for those who had mistakenly come north for the 5k instead of being about 10 miles south!  The race did start a few minutes late, but once it did, the small crowd of 4500 went across the timing mats pretty quickly.  I started as far back as I would let myself, and it only took me 3 minutes to cross the start mat.  

So flat!

The course was one I was mostly familiar with.  I run the Silver Strand as part of my training runs. It's flat, and although its a bit windy, it's fast.  The majority of the course was run on the Silver Strand Highway and was indeed flat.  There were only 3 inclines, a bridge over wetlands, a slight uphill into residential homes and a long incline inside the Weapons Station.  Nothing that a little extra arm pumping and a good attitude can't handle, even at mile 10.  There was a bit of cambering to the highway, which I hadn't expected (having run only on the bike trails on the northbound side of the highway) but there was always a flat spot to be found.

The aid stations were excellent and well manned by volunteers.  They were stationed about every 1.5 miles of the course, usually right when I'd need them.  The volunteers seemed to consist mostly of high school or college students, and they were cheerful and encouraging the whole way.  They appreciated when I cracked my "Who's got the GLUTEN FREE water?" joke.  Or at least pretended to.  They offered energy chews at mile 6, which I chose not to take.  I carry my own fuel with me.

Every race has its challenge, and in the Silver Strand it has to be the miles 10-12, where you run into the Naval Weapons Station in Imperial Beach, and run a 2 mile switchback.  I had the benefit of running into my friends as they finished the switchback during my mile 11.  Having to run 1 mile out, only to run 1 mile back is definitely mentally difficult when you're so close to the finish.  Throw one of the only hills on the course into that mix and its a killer challenge.  We don't earn a medal for it being easy though! 

My amazing friend Dave volunteered at the Finish Line so he could award me my medal.  

You know its a great race when by mile 9 you're already thinking that you want to run it again next year.  I like the sentiment of the race, that its the LAST half marathon in San Diego for the year.  A nice bow to put on your accomplishments.  I'll be back Silver Strand, after I run some more hills, and I'll finish you faster.  

Count Down to the Silver Strand Half Marathon: One Day left

The word of the day is HYDRATION.  Everyone say it with me: Hy-Dray-Shun.  The day before a big race, I make sure that I am NOT dehydrated.  So T-minus 1 day means I'm in the bathroom a lot.  But it's okay, because I'd rather be in the bathroom today than stopping for port-a-potties throughout the race tomorrow.  Some of you may wonder at that last sentence.  Hydrating the cells in my body, making sure my fluid levels are adequate today means that I will NOT feel as thirsty tomorrow.  The feeling of THIRST actually means you're already dehydrated.  Thirst triggers a need to drink, and what happens next is a need to eliminate.  And THAT means stopping at port-a-potties, with long lines at Aid station #1.

Of course I still hydrate while I run.  A good rule of thumb is 1 ounces for every mile that you're running.  I tend to sip on my hand bottle as I run along, keeping my mouth from getting dry and keeping my body temperature regulated.

I will warn you against hydrating TOO much.  You can flush all the electrolytes that your body needs to make your muscles function properly.  You'll experience cramping and bloating if you drink too much.  And while I'd love to give you a guideline on how MUCH to drink, it's really dependent on a person's individual hydration needs.  As long as your urine stays light colored all day, you're drinking enough.  Avoiding things like soda and other caffeinated drinks will help you manage your hydration.

Besides hydrating, I also ate THE BEST pumpkin waffles for breakfast (with a side of sweet potato).  My best friend (FOREVER), who is just ocmpleting her first 30 days of paleo sent me this recipe.  It's incredible that it doesn't contain flour, because the pancakes REALLY have that familiar pancake texture.

Last day of taper means pancakes!

PUMPKIN WAFFLES

Ingredients

• 4 eggs
• 1/2 cup pumpkin puree
• 1 tsp pure vanilla extract
• 2 tbsp honey
• 1 tsp Pumpkin Pie Spice
• 1 tsp cinnamon
• 1/4 tsp baking soda
• 2 tbsp coconut oil (plus a little extra to grease the skillet)

Directions

1. Whisk the eggs, pumpkin, vanilla, and honey together.  Sift the spices and baking soda into the wet ingredients.

2. Melt the coconut oil and mix into batter

3.  Grease the skillet and spoon the batter in.  When a few bubbles appear and the edges get firm, flip the pancakes once to finish cooking.

4.  Serve immediately   

So yummy, and such a great way to end my carbo load.  For the rest of the day I snacked on nuts, and kale chips and I had roast chicken and mustard wraps.  For Dinner we're having turkey burgers with bacon, avocado and tomato, wrapped in lettuce.  I try to eat light foods, more fiber to help my digestion before tomorrow's race.

For everyone who's running tomorrow, GOOD LUCK!  Maybe I'll see you at the Finish Line!  

Countdown to Silver Strand Half Marathon: 2 days left

I apologize for being so quiet.  It's taper week, which means if you have nothing nice to say, don't say anything at all.  Not being able to run off daily stress and frustration means that I am a grumpy mess, but at least my glycogen stores are building!

Two exciting things happened today!  The first was that I started my carbo loading!  I actually carbo load started TWO days before a race (and I load up on iron to help my muscles utilize oxygen).  If my race is on a Sunday (like the Silver Strand half is), I start with dinner on Friday night.  I like to have red meat and lots of high carb veggies.  Tonight's meal was Paleo Chili and Sweet potatoes.
The next morning (Saturday morning) I will have a high carb breakfast.  I'm planning to have Pumpkin pancakes, a new recipe that I'm HOPING is good enough to share with you!  The rest of saturday is spent eating Clean and Paleo.  Only white meat (chicken mostly), LOTS of high fiber veggies (to help with race morning elimination) and low calorie.

I don't agree with the idea of carbo loading the NIGHT before a race.  Often times this causes constipation and may make you feel bloated and heavy.  Who wants that on RACE morning??  By carbo loading in advance, my body has time to process AND STORE the glycogen and iron it will need for my race.

 I haven't forgotten about the SECOND exciting thing for today!  It was PACKET PICK UP day at Road Runner Sports!  I'll be running with bib number #2514!  I will be tracking my race with Runkeeper Elite, so feel free check my Twitter feed on Sunday to see how I do.

Taper week (again)

Guess what I got in the mail yesterday??

It's my Silver Strand Race Confirmation!

It's so quaint that they mailed it!  It harkens back to the early days of racing, when you still had to SIGN a race entry.  But with only 4,500 entries allowed, it's definitely a smaller half marathon than what I have been racing in.

Taper has started which means I'm anticipating some moodiness, some freak outs about how my legs feel (already happening), and excitement about race morning.  This will be my 6th half marathon in a year and a half and I still get excited about race day.

I'll be doing just light 30-45 minute runs this week.  Just enough to stretch the legs and keep them limber and loose.  I'll be eating my normal calorie restricted diet until Friday night, when I get to start my carbo loading.

I'm also running my 13.1 miles to support Run 4 NYC, a virtual race that is raising money for the Red Cross efforts to aid the people affected by Super Storm Sandy.  So far they'd raised $3,070!  You can choose to run a 5k, 13.1 miles or 26.2 miles as part of the effort.

Run Recovery

After my first Hill Work session, I was inspired to write a post about stretching.  I wanted to throw up a bunch of stats about how many people don't stretch and how they injure themselves more often.  Imagine my surprise when my Googling brought up articles about studies that show stretching may be useless.  

However, from Runner's World: "Few running practices are as hallowed as stretching. And none have been debated as much in recent years. Studies have failed to reliably show that the addition of stretching to a warmup before activity reduces overuse injuries. "The jury's been out on stretching for about a decade," says Michael Ryan, Ph.D., a post-doctoral fellow at the University of Wisconsin-Madison. "And as far as I can tell, it hasn't come in yet." Yet few experts in the field are ready to abandon stretching. The reasoning: Runners are tight in predictable areas, they get injured in and around these areas, and therefore they should increase flexibility in these areas. The muscle groups at the back of the legs—the hamstrings and calf muscles—stand atop most lists of "best muscles for runners to stretch." Hamstring and hip-flexor flexibility seems to improve knee function (several reports link poor hamstring and hip-flexor flexibility with "larger knee joint loads"), and calf flexibility may keep the Achilles tendon and plantar fascia healthy."

I am a faithful stretcher, due to the work I did with a Personal Trainer for years.  My favorite stretches include:

Calf Stretch
Photo found at Mayo Clinic

Hip Flexor Stretch
Photo found at Mayo Clinic

My favorite Hamstring stretch
Photo found at Runners World

Sometimes regular stretching doesn't quite relieve you of the stiffness and muscle knots that can come with endurance training.  That's when you need every runner's Best Friend: a foam roller.

  

Foam rollers are high density foam cylinders 6" in diameter.  You use your own body weight to massage out the knots in your hard worked muscles.  Its a good alternative to weekly massage therapy visits, saving you tons of money, and it can be done while you watch tv.  Easy AND inexpensive!  Sorry for the Cheesy Video from Diet.com, but foam rolling is best taught through example.  

When regular stretching and foam roller use isn't enough to keep up with your training, you can use Sports Massage to help rid your body of lactic acid build up and to help your muscles recover faster.  I'll be trying massage therapy for the first time soon.  I'll make sure to post all about it and let you guys know if I survive.

You're crazy if you like hillwork

I love a flat course just as much as I love breaking a Personal Record.  And usually they go hand-in-hand.  But I've hit a speed bump in my pace.  I'm slow, and probably always will be.  I'm asian, our people aren't known for breaking world records in the running community.  But I want to get faster.  I've trained for endurance the last 6 months, and I've changed my diet to help with recovery.  Now it's time to face the fact that without speedwork, I'm not going to get any PRs anytime soon.  And as Legendary Runner Frank Shorter once said, "Hills are Speedwork in Disguise".

I've never focused on getting faster, just finishing.  It was enough to cross that finish line and get my medal.  I did earn some PRs along the way, but I want to beat my current PR of 2:48 earned at the Inaugural San Diego Half Marathon in 2012.  So adding hillwork is new to me, and I've had to do a bit of research.

Two great articles on hillwork can be found at:

• Active.com : Speedwork in Disguise.  To paraphrase a portion of the article, speed doesn't come from the foot pushing off the ground.  It comes from the ability to bring the opposite leg forward FASTER.  Hillwork is resistance training and makes the hip flexors STRONGER and able to react FASTER.  
• Running Times Magazine: Hit the Hills.  Besides having great descriptions of different types of hill workouts, this article addresses an additional benefit of hillwork: Improved form.  Running hills will tire you out and mimic the fatigue that comes with the end of a race.  If you practice maintaining proper running form during these workouts, you're working towards running injury free, running faster and having a GREAT finish line photo.

As for my race training, I plan to add Hill Sprints at the end of one of my weekly short runs and my distance runs will be Hilly Up-Tempo Runs.  I'm not looking forward to the WORK but I am looking forward to the RESULTS.

Confessions of a Paleo Runner

I know some of you have been waiting for the post about my in-race fueling.  WHAT DO I EAT DURING A RUN?  It's a question asked by every beginner endurance runner.  And for those of you who have come looking for Paleo solutions to that question, I have a confession.  *stage whisper*  I don't stay Paleo during my races!

Before you close your browser tab in a huff, please consider this:  Dr Cordain supports using non-paleo  foods during an endurance event in his book The Paleo Diet for Athletes.

"Serious athletes, however, when it comes to immediately before, during, and directly 

after workouts,  need  to bend the rules  of  the Paleo Diet  a  bit  since we're  placing 

demands on the body that were not normal for our Stone Age ancestors. Hour after

hour of sustained high energy output and the need for quick recovery are the serious 

athlete’s unique demands. This requires some latitude to use non­optimal foods on a 

limited basis."

If you are participating in training or a race that's longer than 1.5 hours, you will need to supplement with high-glycemic index carbs.  You COULD carry a candy bar with you, but if you're trying to be as paleo as possible, sports drinks are a better option.  I prefer CYTOMAX brand sports performance drink.  It's a bit lower in sugar than Gatorade.  Rob Wolff also prefers CYTOMAX for endurance events.  

  

You will need 200-400 calories of some sort of carb replacement for every hour that you're performing.  This is of course based on your body size.  Smaller people need less than those big burly guys.  I sip on one serving of cytomax the first hour, then I use a GU with caffeine at the beginning of the second hour  and if I'm nowhere near the finish line, I'll use another GU without caffeine at the beginning of the third hour.  That's a total of 300 calories over 2 hours for me.  I feel great using this combo, and only occasionally have had GI distress after a race.  

If you are determined to stay paleo, I would recommend carrying 1/4 cup of raisins in place of gu and you can make your own electrolyte drink.  The raisins are an EXCELLENT source of carbs.  I found this electrolyte replacement drink at Mark's Daily Apple:

1. Slightly heat some coconut water on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
2. Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
3. Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
4. Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
5. Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water). You’ll be cruising for the first bit of the race, thanks to your effective pre-race training and fueling, but when you really start dipping into your glycogen stores, having a banana or two and a bottle of high-potency Primal energy drink will prove useful.


Read more: http://www.marksdailyapple.com/how-to-fuel-a-marathon/#ixzz2920LHavY

Paleo on the Road

It is indeed Happy Hour when your
paleo-friendly apps are 1/2 off!

I celebrated Day 60 on the Paleo Diet on Monday!  It feels like quite the feat, considering that my last 3 days of were spent eating while traveling to San Jose for the San Jose RocknRoll Half marathon.  It was my first real experience of trying to stay paleo while not being able to cook and refusing to succumb to peer pressure to "just eat like a normal person".  I must have explained the basics of Paleo about 30 times this weekend, each time we ate with a new group of people.  My mom and I traveled with her running buddies, about 14 amazing women who were determined to live it up and run it out.

My race weekend started Friday evening, with a meal at The Counter with my family.  I'd reviewed this downtown San Diego restaurant just recently.  Before taking me to the airport, we decided to carb up at our favorite Paleo-friendly restaurant with sweet potato fries.  I also had a "burger in a bowl" for the iron.  It was going to help my body store and use oxygen more efficiently during my big race.

Not a pretty breakfast but
 it tastes good

Saturday morning, Mom and I woke up at 4 am to see my Daddy off on his 100-mile race.  He'd be running the Rio Del Lago 100 all of saturday and he'd planned to finish around the time we'd be getting up on Sunday morning to run our own race.  A Larabar and a banana continued the carb up while I shivered in the pre-dawn, waiting to see Daddy off at the start line.  (As a note: not ALL Larabars are paleo.  Stick to the ones that contain only dates, tree nuts, fruits, and coconut.  My favorites are Coconut Cream Pie, Lemon Bar, and Key Lime Pie)  We then headed home to pack for our own race.  I completed my carb up with an eggs, avocado and sweet potato breakfast.  That was the last time I was going to get to cook for myself before my race.

After arriving in San Jose (by the way, a car with 4 middle age and older women will need to stop at least 3 times to pee during a 2 hour road trip), we checked in, picked up our bibs and explored the expo.  One of the great things about Paleo is that you don't experience the drop in blood sugar that you did before when you were eating processed carbs and sugars.  So while everyone else was getting cranky, I was holding on pretty well.  We lunched at Baja Fresh, which isn't an ideal paleo choice.  But I made it work, ordering a Mango Chipotle Chicken Ensalada.  I suspect that the mango salsa and chipotle sauce contained sugar and possibly soy . . . but overall it was a paleo-ish choice.  I avoided eating the tortilla shell and asked for NO cotija cheese (even though I REALLY REALLY love cotija cheese).  For a pre-race lunch, the chicken salad option was probably the best choice.  It's heavy on fiber, high on water content and low on binding meats.  Red meat can take longer to move through your system, which may make you feel heavy on race morning.

Dinner was probably the most difficult to handle.  All of the group we were racing had arrived and there was much discussion on eating at the Old Spaghetti Factory.  Italian restaurants are nearly impossible for Paleo people, I try to avoid them all together.  It's a lesson that "Gluten-free" does not equate to Paleo.  Luckily they couldn't take our group of 14 for at least 2 hours, so our group ended up breaking up into smaller ones and Mom and I headed to a 50s themed Diner called Peggy Sue's.  They are a counter Service, sit down restaurant.  They're menu was simple and easy to alter for the Paleo diet.  I had a spinach salad (that was of massive proportion) and a bunless bacon, pineapple burger.  Once again, loads of iron to help with oxygen use.  I am also a proponent of fiber on the day before the race.  It'll help you with that pre-race elimination that is oh so neccessary.  (I wondered how long it'd take me to mention poop on my blog).  Everyone's fiber needs are different.  It's important to experiment during the training cycle to see how much fiber you can take in to help you on race morning.

 I woke up on race morning feeling amazing.  I had nine hours of sleep, and maintained my paleo diet while traveling.  Mom and I ordered room service and split a meal.  I got the eggs and bacon, she got the tomato juice and english muffin.  It's nice to travel with a non-Grok!  After breakfast I was feeling even better!

My race review has already been posted.  I've had people ask about my IN-RACE nutrition and will explore that in my next post.  If you have any questions about pre-race nutrition or about staying paleo while on the road, please feel free to ask!

  

Race Day Ready and still Paleo!

One Down, Six to go

The San Jose RocknRoll Half marathon is over!  I finished in 3:14:24, with an overall place of 8750 out of 14,000 runners.  I accomplished both goals that I had for this race: to stay with my momma and to get her a Personal Record (PR).  She beat her former PR by 10 minutes!  She now has an very unflattering nickname for me (rhymes with yahtzee witch) for pushing her, but I know she's also very grateful for that PR!

20 hours to go!

I went into this race weekend with one question: WHY SAN JOSE??  I understand the appeal of most of the RocknRoll cities.  San Diego is a vacation destination, Portland is full of culture, Los Angeles has tons to do . . . but San Jose???  Once on the course, my question was fully answered.  It's FLAT, and I mean FLAT.  It's definitely a course you can PR on.  It's also shady.  I did sunburn a bit, but who wouldn't after being in the sun for 3 hours?  The weather was a perfect 60 degrees at race start and stayed cool all morning.  The city is beautiful and clean and they shut down ALL the streets for us.  I'd recommend the San Jose RocknRoll to anyone who wants to run a half marathon.

The Brooks mirror of awesomeness

There were some negatives to this race and the location.  It is a big convention city, however there seemed to be a lack of accessible restaurants that WEREN'T pricey.  And it was difficult to stay Paleo in San Jose.  They definitely do not cater to "alternative dietary lifestyles".  You definitely need to speak up and ask for your food to be altered.  The bunless burger was my staple this weekend.  Another negative was the gear check for this race.  It consisted of our bags being left in a gated off area, on the street.  I definitely didn't feel comfortable leaving my gear check bag, even thought it only contained my post-race flip flops and my fruit snacks (my non-paleo post-race indulgence).

Watching the preview of the
completely flat course

But overall I'd give this race an "A".  The sponsored hotels were a 10 minute walk from the start and a 5 minute walk from the finish.  The post-race beer garden poured HUGE cups of beer, the post-race party had a great concert and the secure area had great post-race fuel (bananas, oranges, chocolate milk, Marathon Bars, bagels, pretzels, water and Gatorade).

As for how I feel?  I feel great.  My feet are sore and I'm tired but my muscles already feel pretty recovered.  I'm attributing it to my 60 days on the Paleo diet.  Loads of protein to help with recovery, and my use of fat to fuel over carbs allows my body to do less damage to itself on an endurance run.




For my Paleo followers, my next post will be on how I stayed Paleo all race weekend.  

If you're interested in running my next half with me, that'll be the Silver Strand Half marathon on November 11, 2012.

Thanks for the fun run San Jose!