marathon chronicles 07. roxy fitness + protein.

during marathon (endurance) training, our bodies require more protein to build and maintain lean muscle mass and to aid in muscle recovery after workouts. without enough protein, our body breaks down muscle to fuel our body, and all of our hard work becomes counterproductive.

i came across this article about warning signs that you're not getting enough protein, and lo and behold, i found myself checking off most the signals:

1)  my achy legs felt like they weren't recovering after each run.

2) i felt weak when running.

3) my once toned legs were looking, uh...flabby!

4) i was experiencing hair fallout in the shower, along with brittle nails

(check out the article for an explanation for each.)

*     *     *

so how much protein do you need?

RDA (recommended dietary allowance) for protein for women ages 19+ is 46g (56g for men).

during endurance training, the amount increases.

i used this calculation from runnersconnect:

for muscle recovery during marathon training, 1.4g of protein per kg of body weight is required.

convert lbs to kg: divide weight in pounds by 2.2

(eg: a 120 lb female is [120/2.2] 54.5 kg)

determine amount of protein needed: weight in kg multiplied by recommended protein intake

(eg:  54.5kg x 1.4g of protein = 76.4g of protein required per day)

i tried Designer Whey and Nectar, but both had that "diet" taste. i tried several protein powders before realizing that most of them have sweeteners like stevia and sucralose (splenda) to keep sugar content and calorie counts low. blech! if you usually have diet drinks, you'll have no problem with these; but i do not like that diet taste.

so....i finally picked up Optimum Nutrition's Gold Standard Natural Whey, which has no artificial sweeteners, and hope that i like this one. the containers are huge and they aren't cheap. 

while i usually mix protein powder with almond milk for a post-workout drink, i have been looking for other creative ways to use the powder. i made some super easy protein bars which i'll share in the next marathon chronicles post.

see how big this 5 pounder is?!

picked up this roxy suit from their fitness line. it's meant to take you from land to sea, and i've been loving it for my long runs. not sure if all these straps are functional, but it has great support and everything stays in place!

(roxy siren top + roxy onshore pant 2 + hydroflask via quiksilver; nine west glenda shoes)

shop the post:

marathon chronicles 02. third time's a charm.

who knew it would be so hard to find running shoes?

i remember it being as simple as picking out a pair of nike cross-trainers that looked decent, trying them on, and purchasing. the end. and those shoes were worn until a toe or heel literally touched ground.

now that my shoes need to serve a specific purpose, long distance running, there's a lot more to consider. proper fit, support, and cushioning, while look and cost become secondary.

after reading a lot of running blogs and related fitness websites, i came to the conclusion that i needed a shoe with enough cushioning for a 26 mile run, obviously, and it probably wasn't going to be a nike. after all, many runners were sporting asics and brooks.

after several unsuccessful trips to big-box sporting-goods stores, i decided it was time to visit a specialty running store. it was running shoe heaven! walls of shoes and different brands to choose from. 

after having my feet, walk, and current shoes analyzed (by several salespeople at this point), i was clearly a neutral/normal pronator. 

images: random google search

still, i wasn't convinced that minimalist nike shoes would be enough support and cushion for longer distances. so i asked for more cushion and support, and here were the shoes that came home (and went back). but first, here's my current shoe:

nike air pegasus 28

size: 6

love these shoes! they are so comfortable and fit like a glove. had them for two years, ran two 8-mile races and a few 5k races with no issues.

#1) Mizuno Wave Rider 17, $114

size: 6.5

issue: i wanted to love this shoe, but it was a little too firm for my liking, hot spot (rubbing) across the top of my toes

#2) Asics GT2000, $109

size: 6.5

issue: great cushioning and snug fit, too much arch support for my neutral foot

#3) New Balance 890v4, $100

size: 7.5

third time's a charm! slightly roomy in the toe box, but fine with thicker socks. closest fit to the nike. i completed a couple runs in these shoes and have no issues yet. 

#3a) Nike Air Pegasus 30, $100

size: 7, narrow

these would have been #3, but the normal-width size 7 was too roomy in the toe box...so i went with the new balance 890v4. i later found these shoes online in narrow-width, so i purchased them. the narrow width fits perfectly. i completed two runs in these shoes with no issues.

what i learned?

• buy your first pair from a running shoe store. they will analyze your feet and help you find the right shoe. bring your current shoes and socks with you.
• try on as many pairs as you can.
• don't be swayed by reviews; everyone's feet are different.
• when you find a brand/style that works for you, stick with it. "if it ain't broke, don't fix it." i was stubborn thinking that i needed more support when the nikes were just fine for me.
• don't assume your feet/shoes are the same size as before. shoe sizing is not always consistent; i went from a nike size 6 to a new balance size 7.5. even within a brand, i am now a size 7 in the nike air pegasus.

in case you like any of the above:

what is your current running shoe?

are you loyal to a particular brand?

marathon chronicles 01. first run.

i jokingly mentioned in my fashion to fitness post that this blog may turn into a documentary of how i ran my first marathon. well, it won't...but since fitness has become a huge part of my life, i am going to write about it here in this series called marathon chronicles. if health and fitness don't interest you, then feel free to skip these posts...but ya might miss out on some fun stuff!

last weekend, i completed my first run of the year.

while i haven't officially started training for the marathon, i had been training for this 8.15 mile great aloha run. it was a nice substantial distance that allowed me to gauge my fitness level at the start of this year. i did this run last year with absolutely no training and completed it just fine. not fast, but not last...probably running 60%/walking 40%.

this year, after running 3-4 times a week, i shaved 10 minutes off last year's time and ran 85%/walked 15%. the one issue i faced this year was heavy and fatigued legs; they felt like lead at the start of the race. i was on my feet for most of the day-before, so it's possible my legs didn't get enough rest and recovery time? anyways, it's something i'll have to look into so that it doesn't happen on marathon day.

i slept at my friend's house the night before so that i didn't miss the 3:15am wake up call. last year i woke up at 5:30am!! after coffee and cereal, we headed out and arrived at the buses by 5am.

here we are around 6:15am making our way to the corrals.

7:00am gun goes off. so many people this year! it took a while before we were actually able to start running.

and...crossing the finish line.

next stop? breakfast!

fashion to fitness.

"it's only $1 per mile."
that's all it took for me to sign up for the honolulu marathon.
never mind that fact that it is twenty. six. miles.

i was at my friend's house for dinner one night, and somewhere between hellos and a couple drinks later, i was all in. we have been talking about training for the 8.15 mile great aloha run coming up in february, so what's another 18 miles?
but seriously, despite all my anxieties and fears about finding the time to stick to a training schedule, i'm excited. i told mini-she that i was going from fashion to fitness this year...that i was going to live and breathe fitness. trade in my stilettos for nikes, my necklaces for a pedometer, my skinny jeans for compression pants.
she's not convinced.
but look. my first marathon-training purchase...a hat to shield my face from the sun when i'm running all those miles.

just a warning that in six months, this blog may turn into a documentation of how i ran my first marathon. haha.

and a few other things i plan to pick up along the way:

- a pedometer to track my workout miles

- lightweight sunglasses

- sunscreen

- new running shoes

- swimsuit for those cross-training workouts

- workout clothes

have you completed a marathon?

if not, do you have the desire to?

veterans...any advice on what to do or not to do?

leopard shorts.

ending the week with a casual outfit. these animal printed shorts, while not the best quality, serve its purpose as being cute and comfortable. i'm wearing it here with a sweater that i've been wearing constantly. it was a lukewarm black friday purchase that i got just because it was 50% off. besides, i had been wanting a basic black sweater. turns out, it's navy. those darn gilly hicks / abercrombie / hollister stores are so dark, you can't see what you're buying. anyways, i still love the sweater and will probably grab a couple more because they are the perfect loose fit and are comfortably warm.

in my efforts to get mini-he more active and prepared for real hikes, i took him on this fairly easy trail up to the lighthouse. my niece came with us. i posted pictures of the makapu'u lighthouse trail before, but i never tire of seeing the big blue.

what are your plans for the weekend?

(leopard shorts c/o Sammy dress; gilly hicks sweater; h&m bag)

a week of leopard accents. belt.

long time readers know that i love leopard. anything leopard.

i love to incorporate it into every outfit, when possible, even if it's something small. comments i hear most often from people are that it's too bold for them, or they don't know how to wear leopard but wish they could. well, you can! if wearing leopard clothing makes you feel uncomfortable, start with accessories. this week is all about incorporating small doses of leopard

into your outfits.

one of the easiest and least intimidating ways to incorporate leopard into your outfit is with a skinny belt. here, i also played with denim on denim by pairing a solid denim with a patterned one. the polka dots break up the denim, and the belt further distinguishes the top from the bottom.

for the weekend, try a leopard belt with:

black tee + denim shorts + flat sandals

for the office, try a leopard belt with:

black sheath dress + cardigan + black heels

weekend snaps.

bear meets a friend at the beach.

fresh squeezed juice after the beach.

exercise. mini-he even got his own racquet.

(victoria's secret top; lei denim, f21 belt; jessica simpson shoes;

libi&lola bracelet)

a week of stripes. workout.

how much do i love stripes?

enough to take them with me on walks.

in the past, i'd take every opportunity to wear my

tiniest tanks when i was out exercising because:

1) for obvious reasons, it's hot.

2) more importantly, i wanted to tan at the same time.

now i'm a little more cautious. we get plenty enough sun around here, and with skin cancers and sun spots, prevention is key. not only do i slather on the spf, but i'll now wear long sleeve tees when doing light exercise, like walking with the kids or walking foxy brown. i grabbed a couple of these from express, one size up so that they are loose-fitting. they are thin enough to stay cool, but provides some coverage when i'm out in the sun. i'll keep the sun-tanning for when i'm actually at the beach. 

three new flavors are being tested, only one will remain on the shelves. cheesy garlic bread was just ok. i would eat it, but probably wouldn't buy it. yvonne said definitely not the

chicken & waffles, so that leaves sriracha.

have you tried any of these? which is your fave?

try these:

in case you missed it:

monday's details.

tuesday's extremes.