On the Run: fitness made simple
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A better world starts with a better YOU.
haha love their facial expressions…so intense yet fake.
Early registration ends tomorrow…race is February 3rd.
Pros: fee reasonable, close by, some med school peeps will do it, I can run 13.1 miles for sure, donation to Kaiser
Cons: I don’t think I can run a personal best, I am enjoying the variety and flexibility of my workouts, the finisher’s shirt is brown…
Thinkingggg about it….leaning towards YES…but I don’t feel like following a 1 month training plan… =/
blozi Asks:
surfnrunnr Said:
Great New Year’s Resolution!
So it’s not unpractical to go from NO running to completing a half marathon. I would aim for 13.1 miles first before you tackle the full marathon. You have to decide if you even like running first!
Tips to get you started:
- Find a training schedule online. There are ones for first-timers! I used one from http://www.runnersworld.com/training-plans/half-marathon-training-plans
- Sign up for a half-marathon.
- Read about proper running form.
- Commit to running/working out at certain times throughout the week.
- Prepare for a change in appetite. If more running, some people find that their appetite decreases, so you should take note if you are eating enough. Others (like myself) tend to get hungrier and overeat! It helps me to track my food and calories when I’m training for a race to help me not overeat. It is good to eat more when you’re running a lot though. I’d say eat back 75% of the calories you burn.
- Educate yourself about running routes in your neighborhood.
- Stretch and warm-up to avoid injury. Shin splints are common in new runners, but they can be mended through calf stretching and changing running terrain.
- Eat Breakfast!
- Have fun and enjoy the time you have to think, to daydream, and to do something entirely for yourself!
What are some tips everyone else has?
Happy New Year!
-Geraldine
Anonymous Asks:
surfnrunnr Said:
Honestly, I rarely (almost never) eat an entire 400+ calorie muffin…but I like to make lower calorie versions of pumpkin and banana breads when I get a craving! Substituting applesauce for butter is AH-MAZING. Whoever came up with that is a genius. My favorite bread right now is a chocolate-cherry sourdough loaf from a local San Francisco bakery! It’s quite dense, so I try and only have a chunk for dessert and I don’t buy it every week. My goal right now is to not eat like I’m training for a marathon still…I’m always striving for moderation =) Sometimes you just need the real deal though you know?
Also, I wanted to share this message with you all in case anyone was thinking the same thing. I hope not! Don’t worry about me…I’m doing fine health-wise in med school! I’ll try and be more sensitive in my posts, but I tend to be kind of sarcastic and use exaggerations as humor.
My one of my awesome roommates, Jo, welcomed me home!!!
I didn’t have anyone cheering for me or waiting for me this time…but when I got home, I saw this banner and I was so excited! My roommates (plus Larry) in medical school were so supportive of me during my training…always reassuring that I’d do great even when I was doubting myself when I was hurting. Jo bought me a celebratory muffin and we shared mango sticky rice for dessert =). She asked me what I wanted to eat, and I thought…if there was any day for a giant blueberry muffin…it’s marathon day!
My second roommate, Sheen, was planning on even waiting for me at the finish line with banners (you’ll see posts about our fitness fiascos soon). She had plans last minute. But, honestly it’s the thought that counts…especially since we’re all med students and I know how busy she is with school, family, and personal relationships. It meant so much.
“Just Did It” ;-)
Got my little blue Tiffany’s box from firefighters at the finish line! Okay so not all of them are hot…But nice that they are volunteering their time!
I told my roommate who’s thoughtful boyfriend surprised her with a beautiful Tiffany’s bracelet for their anniversary that some girls have to run 26.2 miles for a taste of Tiffany’s haha.
Nike Women’s Marathon, San Francisco (10-14-12)
The crowds of people, the challenges that lay ahead, the possibility that anything can happen may overwhelm an amateur runner as she enters her start carrel. However, once you start running, you realize that this race is ultimately about you. No one else knows the injuries, the sacrifices, the family issues that you’ve dealt with in order to be present at the starting line on race day. The way I see it, making it to the starting line in one piece is a bigger accomplishment than crossing the finish line. For me, the Nike Women’s Full Marathon (NWM) was not only an athletic win, but also an emotional achievement.
I went into this race without any expectations. My right IT band and knee have been hurting on-and-off since the San Francisco Marathon last summer on July 28th. Just ask my roommates, I would come home after a morning run brimming because I didn’t feel any pain for 16 miles! Other runs are discouraging like the 12 miles I could hardly finish a week before the NWM. So, I told myself that I’ll just try my best and see how far I’ll get! Surprisingly, I ended up running 22 miles before my IT band flared up. At that point, I couldn’t keep pace anymore since bending my knee in a normal fashion wasn’t going to happen. The good news was that I was only 4.2 miles from the finish line and that Tiffany’s necklace and Nike finishers’ shirt would for sure be mine! After walking, jogging, limping, and skipping to the end, I managed to finish in the top 30%. Although I didn’t reach my goal time, I finished a race I thought I had no chance of surviving.
Think 26.2 miles by itself is a long ways? Now, imagine worrying throughout each and every mile about when your injury will manifest itself. During the first couple miles, I felt stressed because I couldn’t predict when I would start hurting. Would it be mile 4 or mile 24? The possibility of having to drop out was scary too. However, I let go of fear to just enjoy every pain-free mile I could get. With this new attitude, I embraced my surroundings: the beautiful San Francisco coast, funny signs and tee-shirts, and the energy all the runners exuberated. I wasn’t embarrassed to high-five crowd-members, make eye-contact, and cheer people on. I just wanted to make the most out of every step my body would allow. While people-watching, I was reminded of how much love surrounds the sport of running from the recreational to elite levels. I can tell you from my first marathon experience that having loved ones at the finish line gives you tremendous motivation. (This time, I went at the race solo but celebrated with my roomies when I got home!)
Although I love running, and am so proud of myself for keeping up with marathon training while starting medical school, I am definitely looking forward to the next chapter in my fitness life! First and foremost, I’m going to take time to heal properly. Then, I can finally do sports with side-to-side movement again, like tennis, without feeling scared of obtaining an injury that would jeopardize my marathon ambitions. I don’t know when my next marathon will be (maybe Oakland in March), but I learned that when a runner steps to the starting line, he or she doesn’t just bring with them athletic abilities, but the months of life, personal struggle, and breakthroughs that surrounds training.
Geraldine
After finishing the NMW Full Marathon, I got to meet other beautiful runners and hear their experience! A group of girls from UC Berkeley shared with me their struggles and strategies to reach their goal. Although the hills were hard and the race was long, they kept telling themselves “mind over matter” and kept running since they knew they would lose motivation if they stopped for too long.
I can’t think of anything more fun than running a race with a group of your friends! It’s such an experience…the early morning, the start, racing, and the of course the finish line! It’s like the ultimate bonding experience!!
Are you and your friends thinking of running a race too?
~Geraldine
P.S. Will blog about my own experience soon!
Just picked up my packet for the Nike women’s marathon! Got the cutest snackboxes…I got in line twice for them. #running #nike #fitness #nwm #sanfrancisco #poormedstudent (Taken with Instagram)
Hi everyone! I got new shoes at a specialty running shoe store and picked up a pair of Brooks Adrenaline GTS 12 (kids size 5) along with some tips. I told an employee about how I get black-toenails —> no toenails and he showed me how to properly lace my shoes. Check out my video if you don’t already know!
This technique keeps your heel in place and prevents your toes from sliding up. Gone are my days of losing toenails!
Do you already tie your shoes like this?
Love to hear from you!
~Geri
High maintenance #runner…water belts are cool! #running #12miletime #marathon training (Taken with Instagram)
…And this is what I’m starting now!
I am registered for the Nike Women’s Marathon on Oct. 14th and chose one of Hal Higdon’s 8 week training schedule. Since I’ll be starting school, I predict that I’ll need a plan that’s more flexible and allows working out around the clock. I also don’t want to be running a lot at night because I’ll be living in a city that’s sketchy after dark. This plan will give me the option of going to the gym (safe even late at night!) more often.
How I’m making it work for me:
- Monday: no running, more casual walks, cross-training at the gym (cycling, swimming, cardio class, or moderate strength training)
- Tuesday: Weight-lifting at gym or BodyPump class (~ 1 hr)
- Wednesday: 8-8:30 min/mile pace with University Run Club!
- Thursday: Interval workout on stationary bike, or spinning class, strengthening (~30 min + ~30 min)
- Friday: Easy conversational pace
- Saturday: Yoga class, light cross-training, more casual walks
- Sunday: Long run day at easy pace
As you can see, I plan to switch some of the days around which the author says is fine. This is not set in stone, and I’ll let you know what I actually decide to do for cross-training days!
Are you starting or following a workout plan too?!
~Geraldine
Hi Everyone!
This was the Marathon Training Schedule I followed. It’s for people who have a solid base of running. I thought it was very doable because I hardly ever felt wiped out. It’s hard to eat moderately and to make healthy choices when you’re exercising a lot. However the rest days, short run days, and cross training days help keep you from feeling exhausted and binge-eating. I did not do a lot of strength and speed training while training for my marathon because I didn’t want to get too tired. But, I did a lot of yoga, abdominal work, and dance. Also, I made sure to include hill runs every week! Check out Hal Higdon’s website for more plans and advice. He has beginner, intermediate, and advanced plans! He’s a well-known author and prominent running expert.
Anyone interested in training for a race this year?!
-Geraldine
Hi Everyone!
I was able to run 30 minutes on grass today before I felt any discomfort in my knee! Yayy, things are looking up, but I definitely won’t rush it. I’m going to keep taking it easy and super focus on eating well for the rest of the week. Next week it’s back to Week 1 leading to the Nike Women’s Marathon (Oct. 14th)! I’m so excited to start running again, especially with the Olympic track and field events going on. (More favorite moments to come!). I’m just completely mesmerized watching the runners’ form and fluid movement. I’m actually just obsessed with so many British things right now…Doctor who, Sherlock, Downton Abbey, all these shows’ actors, style..I even listened to One Direction while I was running today…good god they make me feel old >.<!
Have a good night and remember to start practicing a good sleeping schedule in preparation for Fall!
~Geraldine
Summary of “Racing in the Heat”
Competitor Magazine, August 2012
By: Krista Austin, Ph.D, sports nutritionist, exercise physiologist, and consultant to US Olympic runners
1. Replace lost fluids: Rough commendations include taking in 4-6 oz. (1-1.5 cups) of carbohydrate/electrolyte liquid every 20 minutes. Those with a high sweat rate need to replace electrolytes more often than carbohydrates. It’s useful to determine sweat rate. Fluids taken in before and during a race help transport heat from the body.
2. Acclimate to the heat: During the weeks before your race, try to gently expose yourself to high temperatures. Go into a sauna or warm room before training runs. Or, wear additional layers during a few easy, long, and pace runs. During the final month of training, start running in a long sleeve or light jacket.
3. Start hydrating early: 3 days before your race, drink water at meals and electrolyte drinks at other times. You should not feel thirsty and your urine should not even have a moderate yellow color.
4. Hyperload sodium: This is helpful if you have a high sweat rate. Eat high-salt snacks the day before the race. The extra sodium will prompt you to drink more before and during the race keeping your electrolyte levels high.
5. Eat a cool pre-race breakfast: Enjoy a cold smoothie, low-fiber cereal, overnight oats, or chilled fruit!
6. Reduce your warm-up: Because it’s so hot, you don’t have to do that much before your race. Focus on activating your muscles by stretching. Minimize the amount of time you are in the heat and sun.
7. Start Slower: You are bound to run slower in hotter temperatures. Adding 20 seconds to your per-mile pace gives you a good chance at finishing and running a competitive second half.
8. Lower your core temperature: Keep a bag of crushed ice on your body before a race, similar to an ice vest. You can also just hold something cold in your hands.
9. Drink early and often: Drink at every aid station! Take in electrolytes with every 8-12 oz. of fluids during a race.
Geraldine’s input: Sport drinks and electrolyte drinks are for training and not for regular consumption. They are great for a race and long workouts, but keep in mind their caloric and sugar contents which are not beneficial to everyday exercise and weight loss attempts. They also are bad for your teeth! I drank electrolytes during the SF marathon starting at mile 10, but did not use them during training. I plan to use them during my long runs (15+) so my body gets use to digesting more carbs while running. I believe they did help me stay energized during the marathon!
Hope this helps anyone planning on a late summer race!
~Geraldine
The Best Running Form!
I saw this posted at the SF Marathon Expo and I wanted to share it with everyone. I realized that I tend to “sit in the bucket” and favor heelstriking. From now on, I’m going to try standing taller with a slight forward lean. This encourages a midfoot strike as well! Hopefully this will prevent injuries and allow me to run faster with less effort. I read somewhere that, “running is like controlled falling.” That’s why you want to have a slight forward lean. You can read more here: http://www.runningplanet.com/training/running-form.html
Poor Form (Sitting in the Bucket):
- Body vertical.
- Foot lands in front of body
- Reaching forward with legs and arms
- Ankle flexed up
- Heelstrike and tight shins
- Collapsing at the core
- Hips behind heel strike
- Long stride
Nice Form
- Body aligned
- Slight forward lean
- Midfoot strike
- Stride opens behind
- Midfoot landing
So now you have lots of think about while you’re out running those long miles! Happy running (or working out in general) =)
~Geraldine
