firm & tone 01. great aloha run (new PR).

it's become a tradition (three years in the making), getting together with friends on president's day for the 8.15 mile great aloha run.

this year, i was just coming off a month-long break from running and had only put in a few 2-3 mile runs before the race, so it was a good test of my current fitness level. i won't get into a lengthy race recap but will say that i was able to maintain a steady pace, run the entire course [walking only through the water stations], and gain a new PR (personal record) for this race.

with an official time of 1:36:10, i shaved off 14 minutes from last year's time. some people assumed that this might be easy after running a marathon. i wouldn't say it was easy, rather it was a comfortable distance. i will admit that it felt great seeing the results of my year of running.

prepped and ready for the early morning wake-up call.

shuffling like cattle to get to the start.

to the finish line.

crossing the finish line.

inside the stadium. 

post-race bloody ceasars. 

marathon chronicles 12. reflection.

and just like that...it's over.

one year of running and 555 miles later, this year of fitness was a journey that will have a positive and [hopefully] lasting effect on my life. it's led to a healthier lifestyle that i've worked hard for, and i don't want to give that up.

training for a marathon is a huge commitment. i made a lot of sacrifices and learned a lot about the sport and about myself along the way.

what i learned about running:

- it truly is an individual sport.

it's great to have a running partner or group to keep you accountable, but there is this competitiveness inside of us that won't be held back. we understand the time and commitment it takes to train for a big race and wouldn't hold anyone back either. my friend and i train together but wish each other a great run on race day and take off at our own paces.

- you have to make it a lifestyle

as with anything else you do, you should be passionate about it. if you make it part of your lifestyle (vs a single goal you are trying to meet), the likelihood of you enjoying it and continuing on with it will be greater.

- there are no excuses.

you don't need someone to run with. you don't need a gym membership. just get out and run. i have a treadmill at home, so i couldn't blame it on the weather either.

- you don't need excessive gear or gadgets

as a new runner, it's easy to get caught up in the latest and greatest especially if you think it'll help you get through a run...the best socks, compression gear, running belts, supplements, tracking devices, etc. in the end, all you need is a great pair of shoes. i used non-running socks [from walmart!], the same top + shorts + hat for every race, a running app on my phone vs an expensive garmin watch that i still want, and shoved all my gels into my sports bra vs a fancy belt.

- flat running isn't always easier.

running is hard on the body, period. but flat running uses the same muscles over and over, and after an extended period of time, your body will feel it. after 10+ miles of flat road running in the marathon, the big hills were a welcomed change for my legs.

what i learned about myself:

- i can do anything i put my mind to.

(seriously, 26.2 miles?)

- i can wake up early.

i'm a night owl. i usually get to bed after midnight and hate waking up in the morning. i hit the snooze button more than i'd like to admit. but with 2am race-day wake up calls, i had to train myself not only to get up early, but to sleep early as well. by the end, i was waking up before my 2am alarm!

- i will go out in public without makeup...

when absolutely necessary.

i'm vain. i admit it. i usually don't leave the house without at least the bare minimum face. but, who'd take me seriously running with false lashes and bright lips?!

- i actually like running.

i used to experience shin splints that made running painful. after finding the right shoes, talking to other runners, and improving my running technique, i no longer get those nasty shin splints. now that i reached my goal for 2014, i still feel like i want to run...which means i must enjoy running, right?

- running is addictive...

i feel like i can do better.

this year was about completion. it was my first year running, so i didn't set any time goals for myself...i just wanted to cross that finish line. with a few races under my belt, i have a starting point from which i can now improve.

(AE shirt; Express denim shorts; love & sunshine bag; SPUN scarf via POPSUGAR Must Have December Box; Nike Air Pegasus (similar))

now that the marathon is over, everyone asks the question...

"would you do it again?"

maybe. running the marathon really wasn't that bad; it's the four month commitment during the busy holiday season that's holding me back at this point. i will definitely continue to do smaller races and even half marathons.

did i reach my goal of runner status?

i think so. i'm not the fastest, i don't have the best form, and i won't be winning medals any time soon, but i've come to enjoy the sport, i love the way i feel after each run, and look forward to the next time i can run...and by those measures, i can say i've reached runner status.

what did you accomplish this year?

do you have any goals for next year?

marathon chronicles 11. marathon recap.

the day before the marathon, my friend and i went to the marathon expo to pick up our race bibs and have our photo taken by the wall (above)...uncomfortable smile as everyone is watching you as they wait their turn.

honolulu marathon

5am, 12.14.14

it was a typical race day morning...up at 2am, hydrating with nuun + breakfast. we made it down to the starting line with enough time to use the bathroom (twice) and meet up with other friends for a before photo.

the weather was expected to be very windy. add to that the unexpected rain, and it was a cold and wet experience. not complaining, though; i'll take wet clothes and sloshy shoes over the hot sun any day.

photo: honolulu marathon FB page

with 22,000+ runners it was crazy crowded, but exciting. there was a nice fireworks show followed by the starting gun. we shuffled like cattle through the staging areas until we reached the start line and then it opened up enough for a slow jog. 

muscle cramps are always my main concern, so the game plan was to take enough walk breaks early on and throughout the course.

mile nine and running with the masses.

the first 12 miles went smoothly. you are running with the masses the entire time, so it was easy to keep a slower pace if you wanted to.

by the time i hit the 10-mile stretch of flat highway, the rain was much heavier, and my shoes and socks were soaked. my feet were starting to feel uncomfortable, and all i could think about was the potential blisters i would have afterwards. luckily, my sister and her family came out to see me and brought a pair of socks. sitting for just 30 seconds was a nice reprieve. i felt refreshed with a dry pair of socks and took off for the last 10 miles.

swapping socks at mile 17.

around mile 19, my legs and left knee were starting to feel the effects of all the flat road running. it was painful to run, and just as painful to walk. my body reminded me that this was the longest distance i had run in my training, and by mile 22, i hit the wall. i wasn't physically exhausted. i still had gas in the tank. but my legs were done. i did the most walking here, and it was mind over body (and a lot of praying!) at this point convincing myself that i was only a few miles away from the finish....that in less than 45 minutes, the marathon and all the training i put myself through would be done.

the final three miles over the big diamond head hill were a welcomed change for my muscles. i did shorter run/walk intervals the next couple of miles and put all my energy into running the final mile to the end.

hearing my name announced as i came in and the last beep as i passed over the final timing mat was such a huge relief.

i did it. my first marathon in the books.

official time: 06:11:36

overall, i was happy with my time. i estimated 6-1/2-7 hrs, so 6:11 was awesome. i ended up making one bathroom stop around mile 20 and swapped out my socks at mile 17, which probably cost me 5-8 minutes.

race gear: adidas top; roxy siren top ; fabletics running shorts; new balance 890 v4 shoes, nike dri-fit hat

race fuel: honey stinger gold energy gel (brought 6, used 5)

the good: excellent water stations and volunteers, the cool weather, the hills, no muscle cramps, the amazing spectators along the way who passed out treats to the runners.

the bad: the rain (wet shoes and socks), sore knee, my music playlist was on the worst loop  (300+ songs and i swear it kept playing the same 10 fricken songs over and over), many miles of flat running.

in the days following: i took an ice bath and threw on my compression socks for the rest of the day. i was already sore and knew the next day would be worse. the next morning, every inch of my body was in pain, and i could barely walk on my left knee. but by the third day i was feeling great and almost considered jumping on the treadmill. haha, i didn't.

what's next? a little break for the holidays!

marathon chronicles 10. race recap 30k.

HMSA 30k - Honolulu, HI

5am, 10.26.14

at almost 19 miles, this was was not only the longest run of my training, but the longest run of my life! this race covered the last 18 miles of the marathon course including two hills and a 10-mile stretch of flat highway running. i ran the hills in a previous race and the highway stretch in a training run, so i was familiar with the course. my only concern was the growing distance. game plan, as usual, was to keep it slow and steady and walk if i needed to.

it was another 2am wake-up call for the early 4am start. really starting to dislike those early wake up calls...you never get good sleep because you're worried you might not hear your alarms.

this race had a lot of walkers/early starters, so it took me a while to get out of the pack. once i did, it was pretty smooth sailing until mile 13.

the course starts off with hills through miles two, three, and four. going over this hill in the beginning is a non-issue...it's coming back over that hill at the end of the course that kills my legs.

mile 1: 12:40

mile 2: 11:38

mile 3: 12:21

mile 4: 12:24

mile 5: 11:52

mile six began the 10 mile stretch of flat highway running. easy running, but all that concrete and the constant use of the same muscles really take a toll on your body.

mile 6: 12:38

mile 7: 12:32

mile 8: 12:54

mile 9: 13:30

mile 10: 12:04

mile 11: 12:19

mile 12: 12:23

by mile 13, i started to feel the dreaded twitch in my calves and toes signaling the onset of muscle cramps in my right foot and leg. as soon as i felt the first tingle of a cramp, i walked it off until i could run again. had to do this several times which slowed me down in the next four miles, but it was better than cramping up and having to stop completely to stretch and massage it out.

mile 13: 13:39

mile 14: 13:43

mile 15: 14:24
mile 16: 14:04

the photos above are coming down from the hill into the final stretch towards the finish line.

mile 17: 13:49

mile 18: 12:35

mile 18.6: ? forgot to stop my app at the finish line.

official time: 4:03:07

overall, i was ok with my time. my pace was consistent with previous races, if not slightly faster, but it would have been nice to come in under four hours. i felt mentally prepared for the hills and flats of the course, but a little unprepared physically. i hadn't been eating well and didn't even touch my protein powder since the last race.

race gear: adidas top; roxy siren top ; fabletics running shorts; new balance 890 v4 shoes

race fuel: honey stinger gold energy gel (miles 5,8,12,16)

the good: water stations were ready for the early start, 10-mile stretch of flat running, the hills weren't so bad this time around...they were bigger in my head.

the bad: high humidity in the early morning as we ran along the ocean, onset of cramping, sore knees and hips, my phone in my pocket rubbed against my hip irritating the skin.

in the days following: i actually skipped my ice bath and recovery drink this time. i iced my knee on the drive home and threw on my compression socks for the rest of the day. 

actions to take: work on upping the effort towards the end of my runs as i get tired. 

next race: mizuno val nolasco half marathon, november 16th.

marathon chronicles 09. race recap 25k.

Hokulani 25k - Kailua, HI

5:30am, 10.5.14

loved this race tee! the sponsor was a bakery known for it's cupcakes...so you know what was at the finish line!

this race was described as the most difficult in our 5-race marathon readiness series. it was mostly flat with some rolling hills and two challenging hills at miles 9 to 11. and challenging they were...just look at the elevation! in addition, the course was 3.2 miles longer than the last one (15.5 miles total), so the game plan for this race was to take it nice and easy.

the early start for this race was at 4:30am, which meant a 2am wake up call. it was difficult getting to bed so early, and i tossed and turned most of the night worried that i wouldn't hear my (5) alarms. while i allowed myself the same amount of time to get ready, i just felt rushed and full from my usual 16 oz of water + cereal/banana/peanut butter/coffee breakfast. psychologically, the pre-race routine is difficult to do at 2am when your body is usually at rest.

i used the RunKeeper app to keep track of my pace.

it was a rough start...my body didn't want to get going. we were faced with some hills in the first few miles which added to my general sluggishness.

mile 1: 13:19

mile 2: 12:06

mile 3: 12:42

mile 4: 12:52

mile 5: 12:10

my mind finally felt in sync with my body as the course flattened out in miles 6-8. i felt good enough to pick up the pace, but with two killer hills and nine more miles to go, i kept it nice and slow.

mile 6: 13:04

mile 7: 13:32

mile 8: 13:19

the hills were tough, but early on i decided not to stress about it. i walked when i needed to walk.

mile 9: 13:40

mile 10: 14:22 (the hills!)

mile 11: 13:09

the home stretch was nice and flat. i wasn't tired, just sore...the extra three miles were wearing on my knees and hip. instead of pushing it and risking injury or cramps, i made it an easy jog to the finish line.

mile 12: 12:36
mile 13: 13:20

mile 14: 13:46

mile 15: 13:10

mile 15.5: 12:08

official time: 3:28:05

race gear: adidas top; roxy siren top ; fabletics running shorts; new balance 890 v4 shoes

race fuel: honey stinger gold energy gel (miles 5,8,12)

the good: fairly flat course, no cramps.

the bad: it was super muggy and hot in the early morning as we ran along the ocean. the first water station wasn't even ready for us, so i couldn't hydrate until mile 5. the water provided tasted horrible. my right knee and hip were sore.

in the days following: the next day, it was painful to walk - my right knee and hip were still hurting. i used this recovery day to drink a lot of fluids,and took [the sample pack of] BioAstin hawaiian astaxanthin that i received in my race packet at a friend's recommendation. it's an antioxidant that's supposed to help with your joints and recovery among other things. i did an easy 45 minute walk tuesday and have plans to meet up with my friend for a run tonight.

actions to take: continue to increase my training run pace, get in some longer runs, and start running early morning (vs evening).

next race: 30k, october 26th. longest run of the series.

[oomph] makes. easy protein cookies.

i am obsessed with these cookies!

if you've been keeping up with my marathon chronicles series, you'd know that i'm trying to increase my protein intake during my marathon training...and i'm looking for variety. sure, the drinks are the best way to take in all that protein, but i can only handle so many shakes. this 3-ingredient cookie is so quick and easy to make, that i whipped up this batch amid the morning rush.

there are variations of this recipe all over the web, and i just had to try it for myself. i was skeptical that you could make a cookie out of just bananas, but you can. and it's good! 

i'm gonna be honest. not good as in gourmet, rich, gooey chocolate, sugary-sweet good...but healthy, getting-all-my-protein-and-it's-something-other-than-a-shake good. 

easy protein cookies:

1 large banana

1 cup oats

1 scoop protein powder (vanilla or chocolate)

optional add-ins:

walnuts, cinnamon, chocolate chips, raisins, coconut, peanut butter

mix ingredients in a bowl.

drop spoonfuls onto greased cookie sheet.

bake at 350° for 15 minutes.

*approximately 4g protein per my nine cookies.

in this particular batch, i added a tablespoon of peanut butter and a few shakes of cinnamon, then topped the cookies with a couple of chocolate chips for sweetness. of course, you can play around with the recipe until you are happy with the consistency and flavor.

in fact, another variation is to use less oats for a more runny consistency and make pancakes.

and as always, you don't have to be training for a marathon to make these cookies. you can leave out the protein powder if it's not needed.

do you have a quick and easy recipe to share?

marathon chronicles 08. race recap 20k.

the Runner's HI 20k

6am, 09.07.14

after cramping up during my last 15k race, i was nervous (scared, actually) about running 20k (12.4 miles). i tried to better prepare for this race by hydrating much earlier in the week - in addition to drinking water, i added a daily sports drink to build up the potassium and sodium in my system. i also applied magnesium gel to my legs every night (magnesium deficiency can lead to muscle cramps) and had a plan to interval (run/walk) the course.

at my 3am wake up call, i drank 16 oz of water followed by a bowl of cheerios, half a banana + a scoop of peanut butter, and coffee.

we arrived at the site with plenty of time to park, grab our timing chips and use the bathroom (twice!). i took the 5:30 am early start again.

this particular race was a flat, 4-loop course around a dry industrial area. there was no greenery (or scenery), and it was expected to be hot. the above was taken around mile 4 as the sun was coming up. i was somewhat blinded and had no idea what i was snapping, but was later surprised by this pretty picture.

hydration.

i was relying on my map my run app to pace myself and realized several miles in that i had accidentally paused the workout...ugh!! using water stations as landmarks, i walked through them and even more frequently towards the end.

i grabbed one cup of water and one cup of gatorade at each water station, sipping from both of them as i passed through (i only drank water last race). i brought along two energy gels and chased them with water at around miles 5 and 8.

i resumed my app/workout around mile 8, so i was able to keep pace for the remainder of the course. my right knee started to hurt around mile 9; and while it hurt more to walk, i forced myself because i was more afraid of cramping up. happy to say i made it to the end without any cramps or hot spots.

mile 9: 11:52

mile 10: 13:22

mile 11: 12:51

mile 12: 12:51

mile 12.4: 11:18

official time: 2:39:43

since my car was nearby, i was able to hydrate with my own nuun drink while i waited for my friend to come in. then we chatted about the race while we stretched before heading home.

as usual, i jumped in my ice bath while sipping my recovery drink (protein powder + almond milk), then wrapped my legs and relaxed for the rest of the day.

race gear: same as last time since these are the only ones i have with pockets - adidas top; fabletics suva run shorts; new balance 890 v4 shoes; nike dryfit hat; roxy siren top

race fuel: honey stinger gold energy gels (miles 5, 8)

the good: i felt great, no muscle cramps, no hot spots (blisters), flat course, not as hot as expected

the bad: right knee hurt; my tracking app was interrupted and i had no idea what my pace was for the first half of the course.

in the days following: i was sore from head to toe on monday, including my knee. however, i recovered quickly this time. i rested monday, did an easy walk on tuesday, and was back to running on wednesday.

actions to take: pay close attention to my knee and how to prevent injury.  i was starting to feel full from all the water i drank - need to be more strategic on when and how often to hydrate during longer races.

next race: 25k, october 5th. this course is described to have two major hills!

get the gear:

[oomph] makes. DIY protein bars.

i was originally going to post this in my marathon chronicles series since the reason i'm making them is to increase my protein intake during my training, but you don't have to be training for a marathon to make or enjoy these. 

i like simple, and it doesn't get any easier than these 4-ingredient, no-bake protein bars. plus, you'll save money making your own and have peace of mind knowing exactly what went into them. i'm not against store-bought protein bars when in a pinch, but many of them are high in calories and loaded with sugar.

no-bake homemade protein bars*

2 cups dry whole grain oatmeal

4 scoops vanilla whey protein powder

1/2 cup natural peanut butter

1/3 cup water or milk

i used whatever i had on hand - regular quick oats, chocolate protein powder, jif peanut butter, and almond milk. i added (chopped up) chocolate chips for extra yumminess.

mix ingredients together in a bowl.

line pan with waxed paper and press mixture flat.

refrigerate for 1 hour.

cut and store in refrigerator.

do you have a favorite protein bar?

have you ever made your own protein bars?

*i searched through tons of websites and recipes and cannot remember the exact site where this recipe came from.

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)

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