Run With Kate: Tales of a SoCal Veg Runner

Run-Fit Classes and Choosing a Race

noreply@blogger.com (Kate) — Tue, 31 Jan 2012 23:13:00 +0000

I am part of the Brainfood Committee at work, which is a subcommittee of the Workplace Excellence Committee. My workplace thrives off of meetings and committees, if you can't tell. Anyway, I put together a Fitness and Nutrition Lunch 'n Learn and brought in Justin Robinson from Rehab United (Physical Therapy & Sports Performance Center) to give a talk.

He was funny, engaging and he's extremely qualified with all of these letters after his name: MA,RD,CSSD,FAFS,CSCS <- I have no idea what those mean

What I am most excited about is that I learned there is a Rehab United facility just 3 miles down the street and they offer a Run-Fit class every single week! I had no idea.

Run-Fit addresses the specific needs of runners: it enhances strength & dynamic flexibility to prevent knee and low-back pain, shin splints, plantar fasciitis, and other injuries. Every session includes running drills to improve form and low-to-moderate intensity plyometrics to increase power and agility.

Run-Fit will make you feel strong and fast for your training runs and races and is ideal for runners of any distance – from 5K’s to marathons.

Run-Fit Class

Have you ever been to a running specific class?

How did you like it?

Rehab United is where many pro triathletes in San Diego get their fitness and rehab on and I've known about it for quite awhile, I just had no idea how extensive their services are. In fact, there is a whole article about Rehab United's role in injury prevention on the Triathlete magazine website:

Operation: Injury Prevention

I am excited to try something new that might enhance my training. I am even considering using a training plan or coaching services through Rehab United for my next marathon -- which will be my "A" Race for 2012.

Classes at Rehab United

Speaking of "A" Races, I am contemplating running Long Beach or Santa Barbara for a PR. Boston, unfortunately, is more of a race for the experience rather than the record books. I want to continue to train post-Boston and increase my speed and endurance before running a killer race somewhere else. Rock 'n Roll San Diego is in June, but that won't give me enough time to do really well.

I need your help -- which race should I run?

Have you run either of these? Let me know what you think!

16 Miles of Bliss

noreply@blogger.com (Kate) — Mon, 30 Jan 2012 19:10:00 +0000

So the title makes it sound like I was running on clouds of cotton candy this weekend -- and in my mind I was. For the first time in ages (or ever) I woke up at 6am for a long run. Angela and I hopped out of bed, sucked down some coffee and peanut butter toast and off we went. We headed to Mission Bay Park which was already occupied by some early birds. I finally felt like one of those hard core runners, out at the crack of dawn. It felt fantastic!

The sun was barely risen and it was still pink on the horizon. Other than our shoes hitting the pavement and birds chirping it was quiet. Peaceful. Perfect.

I was supposed to run 14 miles. However, I've already run 14 miles a few times now and I thought it was time to progress. I decided I'd wait until I hit 14 miles to decide if I felt up to running a couple more. When I reached my jeep at the 14th mile I was not done. I wasn't fatigued, my legs felt good, so I went off alone for a couple more.

By the time my run was complete, De Anza cove was packed with runners, walkers, cyclists and an array of Boot Camp classes. I kind of wanted to pull a Bridesmaids move and just copy what they were doing. But I restrained myself.

I was so grateful to have been able to enjoy some peace and quiet before the whole place was crowded. When I finished, I stretched for a good 20 minutes then headed home to do some foam rolling and functional exercises.

The next day, I wasn't stiff or sore. In fact, I felt rested. I think I made the right choice to run the 16. We went for a 5 mile recovery run on Sunday in Santa Monica since we were in LA for the weekend. It was hot and the air was still. I was so glad we only had a few miles to run because the heat takes it out of me.

Today, I rest. Tomorrow I do a tempo run and the next day, hill repeats. I am feeling stronger and more determined than ever. The San Dieguito half is only 2 weeks away!

Boo Ya, Hills!

noreply@blogger.com (Kate) — Sat, 28 Jan 2012 00:00:00 +0000

I did it. Hill repeats. Finally!

I do run hills, believe it or not, but I never do structured hill workouts. This month's Running Times issue suggested sandwiching in a good hill workout between 2 marathon specific workouts. So I ran hill repeats the day after a tempo run and 2 days before my long run. The workout (as suggested in the magazine) was 10 x 1:00 hills with 3:00 jogs in between.

I ran a total of 7 miles and conquered 7 (treadmill) hills successfully -- which means without dying. I am not quite up for 10, but soon enough. It was a great workout. I plan to kick Heartbreak Hill's ass! Now that I've gotten past my first set of hill repeats they don't seem nearly as daunting. Like doing the dishes. Sometimes you see a whole stack of dishes just sitting in the sink waiting to be washed but the thought of washing ALL of those dirty, messy pots and pans seems overwhelming. But once you wash them, you realize it wasn't all that bad. That analogy only works for folks that hate cleaning, like me.

We're going to LA this weekend to visit our friends and in an effort to get out the door at a decent time we are waking up at 6am to run 14 miles tomorrow. This isn't something I normally do but it will be worth it when I'm finished running before I'd even be rolling out of bed. Update: I did it! I was up at 6am and ran 16 miles instead of 14! Don't worry, I've already done 14 and it's time to progress. I feel fantastic!! On Sunday we plan to run in Santa Monica and then tackle the infamous stairs. It's going to be a beautiful weekend for running in SoCal!

What exciting running plans do you have this weekend?

On a Mission

noreply@blogger.com (Kate) — Thu, 26 Jan 2012 23:34:00 +0000

It's 80 degrees in January. I will never get tired of San Diego weather. It even smells like summer outside. I can't wait to get out of work and go for a run!

Yesterday I did an 8 mile tempo run with 5 miles @ tempo pace and 3 miles nice and easy. My tempo pace has sped up, which I like to see, and I decided to throw in a 6:40/mi for good measure. Why not?

I woke up with a positive attitude about my running even though I've been pretty down about my speed (or lack thereof) lately. But then I saw that Brightroom posted pictures from the Carlsbad Half Marathon. I was quickly deflated.

Why are race photos so hideous? I mean, EMZ looks like a fitness model in every single one of her race photos, but me, not so much. Emz is not "lucky" to have great race photos. She works so incredibly hard for that killer body that photographs well. How many people do you know that run 35 miles on a treadmill for their 35th birthday? She earns those hot race photos.

I am ready to earn my own awesome race photos. I am hoping that by my next race I'll have dropped a couple of pounds and can be proud of my pictures (and myself). I'll never be as ripped as Miss Emz, but I'd like to be my own version of healthy and fit.

My next race is the San Dieguito Half Marathon, which I am already regretting signing up for.

I know hills are good for me and I know I need to be running them to prepare for Boston's ups and downs, but I'm not up for it in a race setting quite yet. I'd so much rather run hills during workouts as opposed to on a course while racing. I am still barely gaining back my speed and endurance and I'm afraid it will be demoralizing to have everyone pass me up those steep hills. I need to just suck it up and not focus on my finish time, because whatever it ends up being, it certainly won't be a PR.

Speaking of hills, I think I'll do some tonight.

On a mission to a fitter, trimmer Kate! :)

Vega Product Review

noreply@blogger.com (Kate) — Wed, 25 Jan 2012 18:18:00 +0000

I was recently sent a Vega Performance System to try and finally got around to reviewing it.

The box I received came equipped with protein bars, energy bars, electrolyte powders, protein powders, endurance gels, pre-workout energizers and more. It was a lot to try which is why I've waited weeks to review.

I will start with the GOOD:

Vega products are completely natural and don't contain any funky ingredients that you can't pronounce.
All of Vega's product's are plant-based so they're fantastic for everyone, especially vegan folks like me.
Vega products are not only created with the endurance athlete in mind, but they're actually formulated by the incredible athlete himself, Brendan Brazier. He is very well educated and has created fantastic plant-based products.

More specifically...

The protein powders taste great! They don't leave an after-taste and they mix well. We actually bought some after trying it. Angela is on the go all day, every day, so she squeezes in a run whenever she can. She tried the proetin shake after a hard run and had to return to work minutes later. She said she felt completely recovered the next day, which is rare. The protein powders have a ton of ingredients specifically for recovery.
The protein bars are tasty and filling.
The electrolyte hydrators are great for people that don't like the sweetness of Gatorade and Powerade. They're light and refreshing and pack the same electrolyte punch as all of the high-sugar drinks.

Onto the Not-So-Good:

Vega products are fairly expensive which is why I haven't tried them until now. On the flip-side, they have a money back guarantee, so if you're dissatisfied you don't lose a dime. I appreciate this in a company.
The energy bars didn't taste particularly great. They are raw, so for some people they're probably great, but I am no raw foodist. I never waste food, but I threw these away after trying a bite of each. Angela wasn't a fan either.

Other than those 2 very minor negatives I am sold on the Vega brand. I am so glad I was able to finally try their product line. I am so impressed with the natural ingredients they use and the lack of processing that goes into their products. I am particularly impressed with Brendan Brazier who is pushing a plant-based diet for the endurance athlete. Bravo, Brendan!

Thank you to the people at Vega for sending me this fantastic package to try. I will definitely be a future consumer of Vega products.

SUAR's Random Questions

noreply@blogger.com (Kate) — Wed, 25 Jan 2012 17:57:00 +0000

I have a race report and 2 product reviews to write, but instead I will answer the questions that Beth, at SUAR, tagged me to answer. Procrastination at its finest.

Here are the rules:

1. Post these rules

2. You must post 11 random things about yourself

3. Answer the questions set for you in their post

4. Create 11 new questions for the people you tag to answer

5. Go to their blog and tell them you’ve tagged them

6. ~~No stuff in the tagging section about you are tagged if you are reading this. You legitimately have to tag 11 people!~~ I am changing this rule to tag 5 people because I am running out of people to tag!

My 11 Random Things:

Yesterday, I accepted a new position as Advocacy Supervisor at work. This is a huge step up for me and I will now be working directly on behalf of San Diego's foster youth while supervising their Court Appointed Special Advocates. Yipee!
My first time ever being on a plane was when I was 18 and I jumped out of it.
When I'm running a race I say weird things to myself like, "You got this, baby!" and "C'mon girl!" It actually freaks me out and I have no idea why I talk to myself like a creepy man.
I spent one month in South Africa back in 2008 and ever since, I can't stop dreaming about living there one day.
I don't have a TV.
My favorite word is superfluous.
I have always scoffed at The Bachelor and said I'd never watch it. After watching one episode a few weeks ago, I am hooked. That's embarrassing.
I decided yesterday that I am going to write a letter to my family, in case I die young, asking them to train for a 5k together and run it in my memory. That way, there is a chance that someone in my family will find a love for running and it can be passed along down the line. I realize it's a bit morbid but life is short and you never know when something awful might happen.
I've always been secretly jealous of people with cool nicknames. After all these years, I was finally given a nickname: Spandex. Not exactly what I had in mind.
I am superstitious about what I eat the night before a race. It must be pizza. Nothing else will do.
I have a tattoo from when I was 18 that I hate. To all of the teens out there that are dying for tattoos, just wait -- I can promise you that you won't like it in 10 years.

Beth's Questions for us Unlucky Tagged People

In five words or less, tell me your most embarrassing moment (example - mine would be boyfriend, toilet, overflow). In SUAR fashion, I was out for an early morning trail run and had to go #2. I decided it was early enough that I wouldn't be spotted. Unfortunately, as I was doing my business, a mountain biker passed me and looked directly at me. I was mortified. Edit: I just realized this says 5 words or less. Here goes: Me, poop, trails, person, saw

What’s one habit you need to break? I have a ton of bad habits: Nail biting, saying "like" and "oh my god" too often, and chewing on my cheek - something that grosses Angela out. Does anyone else chew their cheek? Or am I part cannibal?

What’s your favorite book of all time? Of ALL time!? C'mon Beth, I'm a book worm and this is a really tough one. A few books that will always stand out in my mind are: A Tree Grows in Brooklyn, A Fine Balance, Let The Great World Spin and Everything Beautiful Began After.

Have you ever cheated on a test or a partner (don’t need to tell me which one)? Forgive me father, for I have sinned. The answer is YES but only to one of these. Which one, you'll never know.

If you weren’t doing your current job, what would be your profession? I would love to be a writer.

Do you think Bob Harper is gay? Bob Harper is as straight as I am -- which is not at all! He probably poops rainbows and glitter. I love that man!

What’s the best compliment you’ve ever received? My mom recently told me that she felt lucky to be my mother and that I was such a gift to her. She has 5 kids, so I felt pretty special.

Would you rather be able to run further or faster? Easy question - FASTER. I can already run a marathon and I'm sure I could run further if I trained, but to run a 2:20 marathon would be amazing.

What food gives you gas? Angela would answer: Every food gives Kate gas. And I would have to agree.

Ever done a cleanse or had a colonic? No, but I would love to have my colon cleansed!

What’s your dream marathon? Funny you should ask, because just this morning as I was driving into work I decided I want to run the Paris Marathon before I turn 30. That would be my dream marathon.

Now, here are my questions for the folks I decide to tag:

Would you rather be told you could never run again for the rest of your life, or you have to wear the same outfit every single day for the rest of your life?
What is your favorite post-run indulgence?
What song gets you the most pumped up during a run?
Favorite running movie?
Have you ever peed yourself during a run?
If you could invite 3 people (alive or dead) to a dinner party, who would you invite?
If you could trade lives with anybody (for one day), who would you trade with?
If you had the ability to enact any law right now, which would it be?
If you had $1 million to donate to any cause, which cause would you choose?
Who inspires you?
Cats or dogs?

The lucky people that get to answer these questions are:

           Jess @ Blonde Ponytail
           Sarah @ OUAL
           Pam @ Life Began at 30
           Rose @ Eat, Drink and Be Meiri
           Christi @ Pedestrian Runner

Impromptu Race: Carlsbad Half Marathon!

noreply@blogger.com (Kate) — Fri, 20 Jan 2012 00:43:00 +0000

Last night at book club we were talking about running, mainly because I arrived a sweaty mess after an 8 mile run. I mentioned that I'd love to be running the Carlsbad Half Marathon this weekend but it always sells out before I buy an entry. Then boom! My friend Emily mentions she has a bib and won't be in town to run it.

Gorgeous views on the course

Thank you, Running Gods! I think it might be good running karma because I will be volunteering for 7 hours at the Diva Dash the day before. Not only am I excited to run this race because it's a fantastic local race along the ocean the entire way, but it also fits beautifully into my training. My last long run was 12 miles so I am ready to hit 13.1 and there are some nice rolling hills on the course which will be fantastic Boston training.

I don't feel quite ready to race just yet so I will be running this as a training run more than an actual race. A part of me wishes I knew I was running this ahead of time so I could have trained at some faster paces, but who cares? C'est la vie! Either way it will be a blast and the course will be wonderful. I am hoping to run the full in 2013.

Wish me luck on Sunday! And I hope the forecast changes for the Diva Dash this Saturday as there is currently a 50% chance of rain. Eek!

Trust the Plan. Resist Temptation.

noreply@blogger.com (Kate) — Thu, 19 Jan 2012 00:53:00 +0000

Like many of you, I tend to push myself a little too hard or a little too far at times. It's only natural to want to do this. Well, my Jack Daniels Run SMART training plan has been going incredibly well. I have felt huge gains with my running and I feel as though I am getting back to exactly where I was pre-injury.

So I decided to e-mail my coach at the Run SMART Project. I told him I wanted to increase my weekly mileage and throw a 20 miler in there (since there isn't one on the plan). Vince, the co-founder of the Run SMART Program and my "coach", e-mailed me back with such sound advice, I know I have to take it:

I'm really happy to hear things are going well! Under normal circumstances I would think about slipping in that 20 miler and getting the mileage up. In this case I went back and reviewed that last email you sent me... If you're healthy and running strong, my gut tells me you should continue to follow the plan for 3 or 4 more weeks before we make any changes. I would rather be safe than sorry. Hitting that extra 2 miles on the long run presents a lot of risk for the potential fitness gain and I want to make sure you don't wind up injured again. The same is true of the added mileage. Would you be willing to give it a few more weeks and check back in? I feel like that would give us a little insurance.

Vince Sherry
Co-founder, The Run S.M.A.R.T. Project, LLC.
http://www.runsmartproject.com/

Okay, Vince, you got me. I know he knows his stuff and of course my biggest concern is remaining injury-free. It is just so difficult to hold back when you feel so great. Last night I was supposed to run 5 miles and I ran 7. I bet Vince wouldn't be too happy about that. I better stick to the plan even if it means <40 miles a week from time to time. I so badly want to be hitting 50 though!

Do you always stick to your training plan?

Or do you slip extra miles in there?

**Check back later this week for my review of Vega products!

Functionally Fit

noreply@blogger.com (Kate) — Tue, 17 Jan 2012 21:10:00 +0000

One of the perks of your partner being an Exercise Physiologist and Personal Trainer is that all you have to say is “take me through a workout” and boom, someone creates a program for you. It helps that our living room is basically a gym, equipped with a treadmill, a bike trainer, dumbbells, resistance bands, and yoga mats.

Last night Angela took me through a functional strength workout. It was challenging and I am definitely sore today but more importantly, this workout pointed out my weaknesses and gave me some valuable insight. Every injury I have ever experienced has been somewhere on my left leg. I’ve had a tibial stress fracture, a metatarsal stress fracture, IT Band Syndrome and Tendinitis all on the left side. I always assumed my left side was weak so I did certain exercises in the past to correct this. Last night’s workout showed me that I was completely wrong. My right side is far weaker than my left meaning my left side has to make up for that weakness, sometimes causing overuse injuries.

This is very valuable information.

It was also useful to find out my glutes are weak (common in runners), my hamstrings are weak, my balance is poor and my back needs strengthening. All of this is good to know. I plan to incorporate this workout into my training at least 2 times per week until it starts to feel easier, then I will switch it up.

Here is the 30 minute circuit we did last night, in case you’re interested. Keep in mind, I don't really know the technical names for these exercises and DB stands for dumbbells.

Warm-up on the bike for 10 minutes

Squat to press w/ DB

Reverse lunge with a twist using 1 DB

Side lunge to single leg balance w/ DB

Side steps with resist-a-band

Rows with a single leg balance (switch legs halfway through)

Side plank to push up (alternating)

Forearm plank with hip abduction - Place paper towel under each foot and slide foot out and back. The paper towels make for an slippery, unstable surface, forcing your core to work harder than with a standard plank.

Straight arm plank with slow motion sliding mountain climbers – Again, use paper towels under the feet to slide.

Repeat entire sequence once or twice

I realized that I won’t do my absolute best in Boston if I simply run. I need to strengthen my core and work on correcting imbalances. This is something that has always been put on the back burner, but it shouldn’t. I want to avoid injury and I want to be a strong runner. Enter functional training. Thank you, Angela for my sore booty and core today.

So Many Emotions

noreply@blogger.com (Kate) — Tue, 17 Jan 2012 00:37:00 +0000

This weekend was full of so many conflicting emotions ranging from excitement and glee to sadness and devastation.

The Olympic Marathon Trials filled me with joy and inspiration on Saturday. It was the best way to kick off a three day weekend. I have yet to see video but just reading about the race was enough to get me pumped. I am so proud of Kara Goucher for making the team! I honestly didn't know if it was in the cards for her because of her recent injury and the birth of her son, but she proved herself and did an incredible job. I love Shalane Flanagan and was so pleased to see her take #1. She is such a dedicated athlete and she deserved that spot. I was also expecting Desiree to make the team, as most of us were, so that was no surprise. She is one tough cookie and I don't think I saw her crack a smile at all in the post-race interviews.

I have to admit, my heart breaks a little for Amy Hastings. When I put myself in her shoes I can only imagine the devastation of being the "runner up". However, it would have been even more devastating had it been a closer race. I just think she seems like such a sweetheart and I hope to see her make the Olympic team some day.

I read all about the trials and then hit the road for 12 miles. It was the perfect precursor to a good run. I wish I was running longer long-runs at this point but I am practicing patience and training smart. I had a nice solid run and stuck to a good pace the entire way. I purposely planned my route so that I would run down hill on the way out and be forced to come all the way back up on the way back. Heartbreak Hill is haunting me and I want to be prepared. I hope this helps.

Where inspiring events had me excited, other events had me saddened this weekend. I'm sure you've all heard about recent events with Beth's cousin, Sherry. I am left horrified, angry and quite honestly, frightened. I'm sure you remember the Chelsea King tragedy back in 2010 that took place right here in San Diego County. It is tragic that this continues to happen and because it does I am becoming more cautious and far less trusting. I now run all of my weekday runs on the treadmill because I am too afraid to run alone at night. Unfortunately, not all of us have treadmills to run on safely in our homes so we take to the streets. I know I always did. It's just so sad that doing something we love and something that is so beneficial to us can also be so dangerous. It is completely unfair.

I continue to think of Sherry's family every day and I will be dedicating all of my runs from here until Boston to her, her family, her students and her loved ones.

Run Happy (and safe)!

Olympic Trials Excitement!

noreply@blogger.com (Kate) — Thu, 12 Jan 2012 23:32:00 +0000

I am so excited about the marathon trials in Houston on Saturday, you'd think I was racing! I don't even have a good guess of which females will finish first. I think they're all amazing and I find it so difficult to root for just one. Intsead, I am rooting for every single woman out there. Can you imagine if that was you standing at the start line on Saturday? I think about the hard work they put in-- the countless hours, the grueling workouts and all of the sacrifices that have been made to get to this point. Their fate will be determined on Saturday. Who will make the olympic team?

Which of these ladies are you rooting for?

Or, are you rooting for one of the lesser known speedsters?

In addition to following the marathon trials this weekend, I will be adopting a second kitty cat. We named him Oskar after the little boy in the book, Extremely Loud and Incredibly Close. Someone tried to light this poor guy on fire so his tail had to be amputated. He was found under a car, completely frightened and shook up. He's been traumatized so we want him to get comfortable in his new home. I am hoping to get some good bonding time in this weekend.

Before his tail surgery

This weekend's long run is up to 11-12 miles. It sounds so simple, but coming back from an injury really requires easing in, as most of you know. I've had some great runs this week and I'm starting to feel stronger each day. My tempo pace is becoming more comfortable and I don't need to take as many rests. I am also really enjoying my training plan. I have a crazy, hilly half marathon coming up in a month and I am completely petrified. A part of me just wants to sell my bib and drop out of the race because I don't feel strong enough to race it. That would make me such a weakling, so I can't do that, but boy do I want to.

Until then, I'll use all of those fabulously fast ladies to inspire me to push hard and run long.

Happy running!

Staring into Scott Jurek's Eyes

noreply@blogger.com (Kate) — Thu, 05 Jan 2012 21:39:00 +0000

Last night marked my first tempo run since prior to my injury in the fall. I had no idea how challenging it would be. Initially, I was running on my treadmill while watching Parenthood, but as soon as I kicked up the speed to my tempo pace I knew I had to ditch the TV. It was just too distracting as I was trying to push myself for the first time in awhile.

Instead, I turned on some upbeat tunes by The Naked and Famous and stared into Scott Jurek's eyes. No, he wasn't in my living room, although that would be awesome! Remember back in Chicago when Ang met Scott Jurek at the marathon expo and had him sign a poster for me? Well, that poster now resides above my treadmill. This was the first time I really used it for inspiration.

"Run Long & Always with Heart, Scott Jurek"

I swear I could hear Scott talking to me. His eyes were telling me to be strong and to push. Nothing great in life comes easy. Granted, the pace I was running would have been a piece of cake at this same time last year, but it was a struggle to maintain. Scott struggles too, I'm sure. He is mentally and physically strong which is the reason he was able to win Western States a bazillion times. To top it off, he runs on plants! He is truly my vegan, running idol.

This tough run reminded me that speed is something you have to work for. If it came easily it wouldn't be as rewarding. If running in general were easy, everyone would be doing it! Right? We love running because it presents a challenge -- something to work toward. It teaches us to push outside of our comfort zone, to be mentally strong and to endure. Running is such a beautiful thing! I am so grateful for running and all it has taught me. I truly wouldn't be as strong of a person today without it.

Who knew a little tempo run could evoke so much emotion and inspiration?

A Healthy Start to 2012

noreply@blogger.com (Kate) — Tue, 03 Jan 2012 21:40:00 +0000

I ended the year with a trail run and I started the new year with a trail run. It was very fitting.

Angela and I went for a short run on New Year's Eve just for an excuse to get outside and enjoy the 75 degree day. We decided to spend NYE at home for a change, just the two of us. It was wonderful! We cooked some veggies and pasta, tossed up some salad and enjoyed a quality bottle of wine we picked up while in San Francisco. It couldn't have been better (unless we had another one of those bottles).

On New Year's Day we did our long run at Los Penasquitos Canyon where it was 80 degrees. 70s and 80s in January -- how lucky am I?

The trails by our apartment - Last run of 2011

I am starting 2012 off feeling healthy and strong. Since I spent September and October injured, it feels so nice to be running up to 6 days a week again. I am definitely not as speedy as I was prior to my injury but I am getting there and I can feel it.

In the past I'd curse the hills at Penasquitos and walk up ~~some~~ many of them. At the very least I'd take a break at the top of each hill and have a sip of water. On Sunday, however, I ran up every single hill and didn't feel the need to complain once. I did it! This was a huge accomplishment, although it may seem insignificant. Hills have always been my enemy -- but I am starting to appreciate them for making me stronger. I keep Heartbreak Hill in mind each time I encounter one these days.

Peaceful Penasquitos

I may have peed somewhere around here...

Onto the topic of conversation these days: New Year's Resolutions. I don't make very specific resolutions. I am constantly working on myself and striving to be a better "me". This year I'd like to work on becoming a better sister, daughter, aunt, niece and partner. I want to work on fostering these important relationships. It is very easy to become distant when family is 2,000 miles away. This is my "resolution" if I must name one.

My big running goal of 2012 is to train smart and remain injury-free. I want to do well in Boston and I want to feel great throughout my training.

How do you hope to become a better "you" in 2012?

Calling All San Diegans!

noreply@blogger.com (Kate) — Tue, 03 Jan 2012 18:34:00 +0000

To all of my San Diego (or SoCal) runners and friends,

SHAPE magazine is hosting The Diva Dash, an obstacle-course adventure run, on January 21st in Mission Bay. The wonderful organization I work for, Voices for Children, is one of the beneficiaries and I am responsible for providing volunteers at this event. I still need a handful to work from 7:30-2:30 on the day of the event.

All volunteers receive:

• Free lunch

• Free t-shirt

• Snacks

• Goodie bag with freebies

• 2 beers

This is going to be a super fun event with tons of incredible women. You can meet some of my fantastic friends and help an important population - the foster children of San Diego that need a forever home.

If you are interested, you can register directly at: http://adventurefit.volunteerlocal.com/volunteer/?id=559

OR: E-mail me at KateB@speakupnow.org

I hope you are able to help out at this event. I'd love to meet you! 

Your GPS Watch May be Lying to You

noreply@blogger.com (Kate) — Sat, 31 Dec 2011 00:08:00 +0000

Today on the New York Times website I came across an article about GPS watches and their inaccuracy in measuring distance and pace. I was startled to read just how off these watches can be. I always had an inkling my Garmin wasn't quite 100% accurate, but I had no idea how wrong it could be.

"It seems clear enough that a GPS watch is not very accurate, yet online runners’ forums, like one at the Web site of Runners World, are filled with comments from confused athletes who rely on the devices. One poster, for example, ran a half marathon and wore a GPS watch that said the distance was 12.8 miles instead of 13.1."

There have been many times during a run where I feel like I am really pushing it and working hard and I look down bemused to see a pace much slower than I imagined. A few reports mentioned in this article stated that paces can sometimes be off by as much as a minute and a half! This is when it becomes really important to listen to our bodies -- the most accurate device out there.

This is, of course, frustrating news, especially thinking that I may run more than the intended 20 miles of a long run. Who on earth wants to do that? But this news also serves as an important reminder to keep it simple. Many ultra-runners run for time not mileage. Rather than going out for a 15 mile run, they might go out for a 2 hour run. It's a different concept but it brings us to the same goal.

When it comes to intervals or speedwork, pace is clearly important. This is when it might be best to hit the track with a basic stopwatch. For Christmas Angela bought me a pretty basic Timex Ironman watch for timing intervals, strides and repeats. It's lightweight, easy to use and perfect for these types of workouts.

I will definitely continue to use my Garmin, I will just be less trusting of the numbers. If I feel like I had a good run and the Garmin tells me otherwise, I'll trust my body. Back to basics.

Read the full article here

Do you rely on a GPS watch?

Does this news surprise you?

Best of 2011

noreply@blogger.com (Kate) — Thu, 29 Dec 2011 18:47:00 +0000

I love making "Best Of" lists. It is fun to look back and pick out who inspired you and what moved and excited you most. I put together a little list of "Best of 2011".

Best of 2011:

Best Album: Bon Iver (self-titled album)

Best Movie: Beginners

Best Book: Cutting for Stone, by Abraham Verghese

Most Inspirational Athlete: Abby Wambach

Best of 2011...in Running:

Most Scenic Running Trail: Guy Fleming Trail, Torrey Pines State Reserve

Most Inspirational Runner: Scott Jurek. He shows the world that one can be an incredible athlete on a plant-based diet. Better yet, he is vegan for reasons of compassion, making him even more heroic in my book.

Best Race: Surf City Marathon, Huntington Beach, CA. My very first 26.2 and the race where I qualified for Boston. I surpassed all goals and expectations of myself.

Best Running Book: Mile Markers: The 26.2 Most Important Reasons Why Women Run, by Kristin Armstrong. She writes so eloquently and really hits the nail on the head when it comes to running, friendship, family and relationships. I love the way she uses running as a metaphor for all of these things.

Best Running Shoes: Brooks Ghost 4

Best Running Movie: Unbreakable, without question.

Guy Fleming Trail - as seen in RW. My favorite place to run!

Which runner was most inspiring to you in 2011?

What was your most memorable race?

Unbreakable: The Western States 100

noreply@blogger.com (Kate) — Wed, 28 Dec 2011 19:39:00 +0000

I was so excited when I saw the DVD I ordered had arrived in our mailbox. All day at work I couldn't wait to get home and pop in Unbreakable. I watched it while I ran on the treadmill and I felt like I was running with all of these amazing people the entire way.

'Unbreakable: The Western States 100' follows the four lead men on this amazing journey. Hal Koerner, two time defending Western States champion, and running store entrepreneur from Ashland, Oregon. Geoff Roes, undefeated at the 100-mile distance, an organic chef from Juneau, Alaska. Anton Krupicka, undefeated in every ultramarathon he has ever started, a graduate student living in Boulder, Colorado. Kilian Jornet, the young mountain runner and two time Ultra-trail du Mont-Blanc champion, from Spain.

Anton Krupicka (Tony)

Every runner in this movie was inspirational and heroic in their own way, but of course I had my favorite. I instantly loved Anton Krupicka, or Tony, the hippie dude from Boulder with long hair and a lanky body. Him and his girlfriend are such a cool runner couple. She's a law student and he is a smarty pants in graduate school studying some crazy science.

I rooted for Tony the entire way. Many of you already know who won the WS100 in 2010 but I won't give it away in case you don't know. I will say, Tony kicked ass. I would really like to hunt him down and make him be my friend. He is that cool. He writes a seriously fascinating blog called, Riding the Wind, and also writes for Running Times.

I was also intrigued by Kilian, from Spain. His story is incredible! He grew up in the Pyrenees Catalan and his mother used to make him find his way around the mountains in the complete dark. She thought it was important for him to learn how to get out of difficult situations. Kilian was running the mountains at a very young age. The way he glides uphill during the WS100 and drinks straight from the stream makes it pretty obvious that he grew up doing this sort of thing. There is something animalistic and beautiful about the way he runs.

Scott Jurek made a few appearances which of course got me all excited. I wish he was running the race, but seeing his face a few times was good enough. Apparently he is buds with my soon-to-be best friend, Tony. It doesn't surprise me -- they seem to have a lot in common.

I couldn't help but notice how healthy everyone ate in this film. It showed all of the runners loading up on greens and vegetables and I only saw one of the runners eating meat. I was impressed. No pizza and cheeseburgers for these guys. So of course, I sauteed some kale, collard greens, swiss chard and tofu after watching the movie because I want to be great like them. It's totally possible, you know. ;-)

I am so ready to hit the trails this weekend after watching this movie. We already planned a run in Los Penasquitos Canyon for my long run day and I can't wait. I'll channel Tony on my run and hope for some speed and strength up those big hills.

Order your copy of Unreakable at: http://www.ws100film.com/

Best Running Vacation Ever!

noreply@blogger.com (Kate) — Tue, 27 Dec 2011 22:54:00 +0000

So, this is a really long post. I have a habit of wanting to remember every single detail from everywhere I go and my memory is about as good as a squirrel’s, on a good day, so I need to write it all out. I have been to San Francisco 3 times but every visit provides even better memories!

***

We bid farewell to our favorite city, San Francisco. I am writing this from the passenger seat of Angela’s little Chevy as we drive all the way back to San Diego. [UPDATE: It took a whopping 12 hours to get home due to traffic!] We are going to stop at a 24 Hour Fitness to go for a run because we’ve been stuck in this car all day. Traffic was horrendous – way worse than anticipated. We need to get out and stretch our legs … and burn off some of the 5 lbs of candy we’ve eaten on this road trip.

Where do I begin with our perfect running mini-vacation? Every single day involved exploration, running, and plenty of eating.

We spent Thursday night in Carmel, which is about 45 minutes north of Big Sur and 2 ½ hours south of San Francisco. It took us over 8 hours to get there so we were ready to sleep the instant we arrived at our hotel at 10pm. We showered and snuggled into our fancy robes and before long we were fast asleep in our luxurious king size bed, our heads happy on their fluffy pillows and our bodies thankful for the expensive mattress.

The next morning we took our first run in Monterey Bay after breakfast. I wasn’t expecting it to be quite so beautiful. We got extremely lucky with the trail we chose (the Pacific Grove Coastal Recreation Trail) as it was all crushed gravel along the bay and the ocean. We probably stopped 10 times to soak in the view and take a few pictures. When I run somewhere that beautiful I can’t stop smiling. I occasionally leap like a child and scream with excitement when something really astounding comes into view, like the whale that a nice couple pointed out to us. It was incredible and we almost missed it.

We were so at peace out there surrounded by the ocean and the colorful plants. The trails were far from crowded, allowing us to feel like it was just us at times. We walked down to a private little beach area and breathed it all in.

Monterey is quaint and peaceful with no shortage of charming coffee shops and cafes. The kind of place I’d love to retire.

We headed up to San Francisco after our run in Monterey Bay. We rented a super chic apartment in the Mission District, adjacent to Dolores Park and just a couple blocks from the Castro. The location was perfect and the apartment was what I hope to one day attain. Our San Francisco run was from Crissy Field over the Golden Gate Bridge and back. This route is chock full of runners and dogs. I was shocked at how many people run with their dogs off of leashes. I’ve never seen such happy pups! San Francisco dogs are probably some of the fittest dogs out there. Even the old labs were chasing after their owners at a faster pace than the two of us. I was very impressed.

Later that night, we went ice-skating down at the Embarcadero and I only fell once. It was pretty darn romantic, if I do say so myself.

Although I’ve been to San Francisco before, I’d never gone out of the way to visit Muir Woods, until now. We decided to hit up the trails on Christmas day. I am so glad we finally did. The size of the trees makes you feel so tiny and insignificant. I’ve never seen anything so large and it blew my mind. We quietly took it all in and did a nice little hike through the trees.

Christmas night involved take-out thai and finally some lazy time on the couch watching Sex and the City and playing games.

It was a quick trip but we packed it full of so much fun and we soaked up so many beautiful sights that it truly felt like a vacation. Our last run will be on treadmills side-by-side at a random gym along the way home, not nearly as exciting as our other running adventures.

While we missed our families back in Illinois, it was so nice to be in our favorite city on Christmas. San Francisco feels like home and hopefully one day, in the distant future, it will be.

California Running

noreply@blogger.com (Kate) — Tue, 20 Dec 2011 18:43:00 +0000

I have had some pretty memorable holiday runs these last few years in San Diego. This will be our third holiday season in southern California, but we’ll be spending it up in northern California. Since I’m marathon training we will be running a lot, making more beautiful, holiday running memories.

We take off for our coastal road trip extraordinaire this Thursday! We will start our journey by passing through LA, up past Santa Barbara and toward Big Sur, one of the most beautiful places on earth, I hear. We’re spending the night in Carmel.

BEAUTIFUL BIG SUR - Seriously? What is more gorgeous than this?

Friday we will head up to San Francisco, after a run in Big Sur. We rented an adorable apartment in the Mission/Castro of San Francisco. We love the area and I have a feeling I won’t want to leave after our 3 ½ days there.

San Francisco feels like home to me. I love it. Adore it. Sometimes I wish I lived there, but then I’m reminded that it’s cold and foggy and I think again. It just feels so alive and progressive, like big things are happening on a daily basis. I love the energy and the people. I love that it’s a big city yet it remains charming and cozy. What is not to love about San Francisco? I guess the cold summers, rain and fog. But even so, it’s a magical place.

I can't wait to hug one of these trees!

Where are you spending the holidays?

Will you be making new running memories?

I’ll run through the redwoods for the first time, and on the jagged coast in Big Sur. It doesn’t get much better than that!

Trail Running in Paradise

noreply@blogger.com (Kate) — Sun, 18 Dec 2011 22:18:00 +0000

I know I say it often, and I'll say it again, I live in a runner's paradise. I really do. I own a treadmill and I will admit to running on it during my weekday runs simply because it is winter which means it's dark and cold (59 degrees at night - freezing cold by my wimpy standards).

But when I have a chance to run in the daylight, the possibilities are endless. I got out of work at noon on Friday and met Ang at Torrey Pines for a 7 mile, hilly, twisty trail run on some gorgeous cliffs overlooking the ocean.

This is a cell phone picture. It doesn't do justice.

The soft surface mixed with the hills and the constant turning and changing of directions makes for such a challenging workout. When you're finished you feel accomplished and you know that run made you stronger. I love that feeling.

The next day we went on yet another hilly, challenging trail run. We finished feeling exalted! Angela and I may be the sappiest, cheesiest couple ever. We are constantly talking about how wonderful and beautiful life is and how lucky we are to enjoy this gorgeous place that is San Diego and how great it is that we have each other to run with and share this experience with. To summarize, you'd probably be so annoyed by our incessant joyful chatter. But running does that to you, right? It just feels so good that you can't help but to say positive things and think happy thoughts. Am I right?

The best running surface...

Maybe I've been injured for too long and I am just way too happy to be back in training mode, but running is truly like a drug. Anyone that says there is no such thing as a runner's high needs to go on a run with me.

Running helps us to see the beauty and wonder in everything around us. Last night Angela and I saw the most stunning, hot pink and purple sunset, which we would have missed if we weren't out running. Being a runner allows me to spend hours at a time taking in ocean views and and beautiful trails. I get to see the smiling faces of other runners out doing the same thing with their spare time. We share a common bond. We should be grateful for this and I think we should all realize how wonderful it is to be a runner. It's a gift.

****

IN OTHER RUNNING NEWS....

I pre-ordered Unbreakable, the movie about some of the incredible people that run the Western States 100 Mile Endurance Run, the oldest and most prestigious 100-mile footrace in the world. You'll see some familiar names, like my favorite, Jenn Shelton, featured in 'Born to Run'. Click here to watch a trailer. You just may be whipping out your credit card too. It instantly gave me chills. I am hoping my copy arrives before Christmas so Ang and I can have a special, holiday viewing party. I really wish all of you lived nearby and we could have a big Unbreakable Party!

I will write a review once I watch it. Happy trails!

The Long Run: How Long is Too Long?

noreply@blogger.com (Kate) — Thu, 15 Dec 2011 23:45:00 +0000

I'm marathon training again and it feels so good! I am nervous to type these words because I am terrified of jynxing myself. I am only halfway through Week 1 of Boston training but I am so excited. After dealing with my Tendinitis issues and then medical issues, I am so ready to be back in the swing of things. Running feels so great and I've been pain-free! Crossing my fingers and toes that doesn't change.

I love how mathematical my training plan is -- thank you Mr. Jack Daniels! Math makes sense to me and I enjoy that everything is specific to my paces.

One aspect of my training plan that is different from other programs I've used is that most runs are followed by (8) 20-second strides. This is supposed to help with turnover, speed and form. It is such a great way to end a run. I also noticed that some of my long runs involve intervals of MP (Marathon Pace). I used to try to incorporate similar intervals in past training so I like that it is officially on my plan with specific paces and mileage.

The man behind the math

The greatest difference from prior plans is a shorter long run distance. I am not scheduled to run a 20 miler at all before the marathon. My last plan called for 3 or 4 20-milers.

I remember a fantastic 20-miler I had during Chicago Marathon training. I felt completely ready for the marathon, but it was still months away. Sure enough, within the next month I was injured and that grand feeling was completely dismantled. It wasn't the 20 miler's fault. But maybe if I didn't do quite so many long, long runs I could've avoided injury. Jack Daniels actually has a very interesting video on why there is no need to run quite so long during marathon training.

Watch more video of Saucony Thirsty Thursdays with Jack Daniels on flotrack.org

Jack Daniels believes long runs shouldn't last more than 2 1/2 hours. For faster runners, this works out great because they can still get a lot of miles in. For slower runners, this reduces the risk of injury but doesn't allow as many miles.

I, personally, like to run 20 miles at least once or twice during marathon training, simply because it gives me confidence.

How long are your long runs during marathon training?

How long is too long?

For more info on the Run S.M.A.R.T. Project click here.

Ryan Hall's Old Stomping Grounds

noreply@blogger.com (Kate) — Tue, 13 Dec 2011 00:18:00 +0000

I played in the snow this weekend.

That is something I thought I might never do again since moving to San Diego. 5 of our friends, Angela, and I spent the weekend in a cozy cabin, 7,000 feet above sea level, in Big Bear. We had a fireplace, a hot tub and plenty of wine and hot cocoa to help us endure the cold temps that our bodies aren't accustomed to.

I had my first snowboarding experience too! It may also be my last. Those huge puffy pants and awkward boots are definitely not flattering and neither is my face when it's red, puffy and snotty. Any sport that requires THAT much gear and preparation is not a good match for a lazy person like me. Strapping my feet into those bindings one time was enough. The fact that I had to un-strap and re-strap those suckers all day was not doing it for me. I kept comparing snowboarding to running and the fact that running only requires shoes. You just lace 'em up and go! If you're a barefoot runner, you just go! Snowboarding is an ordeal. That's the best way I can put it. I was so ready for a warm alcoholic beverage after a day on the slopes.

Where's Waldo?

Numbing the pain of snowboarding...

I learned that Ryan Hall grew up in Big Bear. No wonder he is an incredible runner! With that elevation and those hills you're destined to be great if you train there. It is truly a fantastic place for runners. Angela and I enjoyed a 6+ mile run before leaving and the views were breathtaking. We're usually in awe of the ocean as we run, but running in Big Bear gave us a chance to appreciate the beauty of the snow-topped mountains. It was a challenging run, but a worthwhile one. I am so grateful that Ang dragged my hungover butt out the door to see the lake and mountains.

Running in Ryan Hall's footsteps :)

I enjoyed the snow for a couple of days but returning home to a beach town feels so right.

***

Today is "Week 1" of Boston Marathon training. 18 weeks, everybody! I have a personalized plan for this training cycle to avoid injury and do my absolute best. Jack Daniels started something called the Run S.M.A.R.T. Project and they offer coaching, training plans and training camps. I paid $60 for an 18-week individualized plan and e-mail support from a running coach. I e-mailed my coach ahead of time and explained my recent injuries and running history. With that information he was able to ease me into long runs and adjust accordingly. If at any time my plan needs to be tweaked, he will take care of it.

I have studied my plan like there will be a test and I have to say, I love it! It looks great and I am excited to get started.

Who else starts training this week? What type of plan are you following?

Kickin' Grass

noreply@blogger.com (Kate) — Thu, 03 Nov 2011 23:44:00 +0000

As you all know, I've been slightly miserable the last month and a half because I haven't been able to run with this hellish tendinitis. Well...I have finally ventured outdoors and have started running again. Slowly. But I'm still running. I am sticking to grassy areas and soft surfaces. I managed to get in 5.62 miles on primarily grass the other night with Angela. We're lucky to live so close to Balboa Park.

I am really hoping that I don't jynx myself but I am getting excited about Boston training. Angela decided she is going to buy me a personalized Jack Daniels program with e-mail support and all of that good stuff. That way it can be adjusted at any time to accomodate my progress (or lack thereof). I typically use the Runner's World plans but those get tricky if you need to adjust.

Has anyone used Jack Daniels training plans before? What was your experience like? Angela's XC coach in high school made individualized plans each week for each runner and she loved it. She was never injured and she progressed and improved rapidly.

For now, I am savoring my runs, no matter how slow or how short. I am just grateful to be running again. Off I go for a run in the grass...

Just Another Day in Mexico...

noreply@blogger.com (Kate) — Wed, 26 Oct 2011 21:52:00 +0000

One of the perks (or some may say downfalls) of living in San Diego is the proximity to Mexico. You can pop over the border in 20 minutes and come back the same day. I wouldn't necessarily recommend barhopping in Tijuana these days, unless you're Mexican or a drug lord, but volunteering with a group feels completely safe.

On Sunday I went to Mexico with a few other people from FLOC (Future Leaders of Our Community) and worked with Build-A-Miracle to lay the flooring in a house built for a family in need. This is the 146th home built by Build-A-Miracle, a non-profit that works solely off of donations. They do so much more than just build homes. The wonderful couple that started Build-A-Miracle saw a need for education and a sense of community. So, they built a community center. In order for a family to "earn" a home, each family member must be enrolled in some type of educational program and must each perform 500 hours of community service. Even the adults must be furthering their education. The Community Center offers vocational training as well as parenting and marriage classes.

Mother and Daughters and the donors that made this house possible.

We presented a finished home to a single mother with four daughters. They went from living in a shack the size of my cubicle to a 2 bedroom home with a bathroom! They were previously washing themselves with a hose and bucket and lacked plumbing entirely. This new home opens up their world! They will now have privacy, which is essential for a mother of four. They can cook their meals and live in sanitary conditions for the first time. This family put in a combined total of 2,500 hours of service to be eligible for this home which gives them a stake in their community.

Me and my ninas!

Kitty Cat

I am really impressed with Build-A-Miracle's sustainable model. They are helping the people of this community to help themselves and it's inspiring to watch.

On a running note: I have not been running for well over a month now. My pain is decreasing but it returns as soon as I attempt to run. I think it may be time for PT. Sigh.

I hope everyone is having a fantastic week!

The Things We Do for Running...

noreply@blogger.com (Kate) — Fri, 14 Oct 2011 00:04:00 +0000

As I was laying in the doctor's chair today about to have my toenail removed I thought about all of the pain and misery that often accompany running. Any sane person would ask, "why the hell do you do it?" We all have our own reasons. For most of us, we enjoy it! We love it. Can't live without it. It makes us feel great. It boosts our self esteem. The list goes on. But look at all of the crap we deal with. You think we'd give up but we don't. We do EVERYTHING humanly possible to recover from ailment X or Y and then start running again immediately.

Removal of the infected toenail. Sexy.

In my short running life of almost 7 years I have dealt with:

A Tibial Stress Fracture
IT Band Syndrome
A Metatarsal Stress Fracture
An infected toenail
A sprained ankle
Knee pain
Tendinitis
Bloody (disgusting) blisters
Cuts and bruises on my knees, arms and hip from falling while running... and I have hideous scars to prove it.

There you have it. 9 different issues in only 7 years of running. Some are more serious than others but regardless, none of the above are pleasant and yet all I want to do is run! Are we runners all sadomasochists?

Granted, not all of us deal with injuries. Angela is the prime example -- she hasn't had an injury since she was a Cross Country runner in college (which was quite a few years ago). For someone like her it makes sense that she'd never want to stop running. But what about people like me? Why do we do this to ourselves?

I guess the pleasure is well worth the pain.

What injuries have you dealt with?

Have you ever considered giving up the sport?