A reflection on 2013 in photos…

January 1, 2014

2013 was a very special year for me. I ran a lot of miles. I found a new passion for weight lifting. I cooked a lot of food. I spent the spring in my veggie garden. I hit the slopes in the winter. I traveled to some pretty amazing places. I read some awesome books.

These are some of my top highlights, saving the best for last.

I started 2013 off running…

Of course, doing my traditional New Years Eve night run and New Years Day morning run – striking a yoga pose in between.

I am a runner, so of course I spent the rest of the year running…

On my runs, I captured some breath taking views…

January, February, and March is what I call my running off season, because I am not following a disciplined training plan. This time off from training for races gives me the opportunity to focus on other forms of exercise and nutrition. In 2013, I spent this time getting very serious about weight lifting. I did the Livefit trainer, which I still basically follow. I learned about clean eating, supplements such as BCAAS. I learned about supersets, active rest periods, circuit training, lifting heavy, and HIIT. I also bought a heart rate monitor that took my training to the next level. All of this helped made me a faster stronger runner.

In February, I hit the slopes.

April was a busy fun month for me.

I ran the Cherry Blossom 10 miler finishing in 1:24:33.

I ran the Parkway Classic 10 miler finishing in 1:24:16.

I ran the Nike Women’s Half Marathon, finishing in 1:57:03.

The weekend of April that I didn’t run a race was the weekend of the Boston Marathon. The tragedy that happened there touched me, the running community, and the world. Boston Strong always and forever.

In 2013, I traveled.

I went to Miami for the first time.

I went to Vegas for the first time.

I went to Martha’s Vineyard.

I joined the Under Armour What’s Beautiful community, which inspired me, everyday. What I love most was all the yoga challenges.

In July, I started training for the Marine Corps Marathon. It was intense, but I loved it.

On October 27th, 2013, I ran the Marine Corps Marathon finishing at 4:19:26 – new PR . This was by far my favorite race of the year!

Although, running my marathon comes in a close second nothing can top what happened on August 29th, in Martha’s Vineyard.

I got engaged.

Looking back on 2013 makes me smile. It was a fabulous year in which I challenged myself physically, emotionally, and mentally. However, thinking of all of the amazing things planned for 2014 makes me smile even bigger. I am excited to start this year, the next chapter.

Thank you for all your love and support.

Bring on 2014!

You Race Photos are Important…

November 17, 2013

A week after Marine Corps Marathon, an email from Marathonfoto was patiently waiting for me in my inbox. For me, this is like Christmas. I am always excited to to receive my race photos. The image of me sprinting to the finish line just like an elite runner always flashes across my mind. Maybe, they’ll snap a photo of Erik waiting for me so I can smooch him in celebration of a new PR, just like elite runner Emma Coburn did in this photo.

Or maybe this time, I’ll look just like Kara Goucher, my arms in the air, breaking the tape with a smile of victory across my face. I’m patriotic, I’ll carry an American flag too.

Well turns out I can keep dreaming, because my race photos never turn out that good. However, because of the improvement in my running form, they have been looking better and better.

Your race photos are important and can actually be very beneficial for you. So even though, you may not look like Kara Goucher, do not ignore your race photos. It is important not only to look at your race photos, but also analyze them. It is your race photos that will reveal the truth to you, about your strengths and weaknesses in your running form.

Have you been feeling pain? Have you had the same running injury over and over again? Well there is a reason why, and maybe you can find the answers to all of your questions by looking closely at your race photos.

So lets take a look at mine and start critiquing my running form. 18 months ago, I switched my shoe to a natural barefoot running shoe, and since then I have really focussed on transitioning my form from a heel striker to a mid foot/forefoot natural barefoot running stride. And although, my running form has improved significantly, it still isn’t perfect.

WEAKNESSES FOUND

In some of the photos you can see that I lean back instead of forward. This is something that I was doing and didn’t even know it. In the photos that I am leaning back in, it looks like I may be over striding. Another interesting thing is that I land on the outside of my foot. I already slightly knew this by examining the wear and tear at the bottom of my shoes, but it is revealed as well in these photos. In order to get my foot landing more even on the ground, I am going to have to strengthen my gluteus medius. Sometimes it takes strengthening a muscle or stretching a muscle to solve a problem.

STRENGTH FOUND

As for strengths, the biggest thing I am proud about is that I am consistently landing on my forefoot. I am very balanced in every photo. In most photos, my stride is short and bouncy with high knees.

Overall I am happy with how far my running form has improved. I can’t stress enough how important running form is. You wouldn’t go play golf without knowing how to properly hold the golf club, so if you are new to running, do not just head out for a run, learn how to properly run. If you can improve your running form, in most cases, you will stay injury free.

So go ahead, take the time, to examine and analyze your race photos. They are one of the best tools to use, to reveal the truth about your running.

” The beautiful thing about running barefoot or in minimal footwear is that you are working with your body’s natural proprioception, the ability to sense your own position in space. With nothing between you and the ground you get immediate sensory feedback every step, which encourages you to stay light on your feet and run with proper form.”

– Scott Jurek

This was my first time running this distance in a natural barefoot running shoe. There was a time durning my training that I was nervous about running that far in my Newtons. But I built up to it and had an awesome marathon in them.

Marathon Update: Yoga & Long Run.

September 29, 2013

“But the longer and further I ran, the more I realized that what I was often chasing was a state of mind- a place where worries that seemed monumental melted away, where the beauty and timelessness of the universe, of the present moment, came into sharp focus.” ~ Scott Jurek

People often ask me why…

Why do I run?

Why do I lift?

Why do I enjoy hot yoga?

No one explains it better, then Scott Jurek… so if you haven’t already, read the quote above, because that is the answer to the Why.

This week has been a really strong workout week for me.

I ran a short four mile run on Sunday night after I got off work. This run really kicked off my week in a positive way. It felt really rejuvenating. I didn’t look at my watch. I just ran. I ran some down hills and ran some up hills. I ran fast, and worked up a good sweat, even though the night was breezy. I’ve realized how much I have missed these quick mindless runs, and have wished I had included more of them during my marathon training. So for this last month of my training, I am definitely going to do more of these. They get my fast twitch muscles moving, and they free my mind from trying to keep a slower more consistent pace.

No complaining here! It was gorgeous outside! My favorite kind of running is the kind in the fall when you can wear running shorts and a long sleeve shirt!!

On monday, I didn’t run, I lifted. I love lifting and it has been really hard to fit in both marathon training and lifting. I am trying to keep as much muscle mass as I can, because the stronger I am the better I run. So far I feel strong, and injury free, but it is a struggle with all the running to keep the muscles. At this point, I am just maintaining, but once I complete the marathon I will be back in the gym, hitting the weights hard. Can’t wait!! 😉

On tuesday, I was hungry. As an athlete nutrition plays a huge role. You have to fuel your body in order to perform at your best. The week before, I didn’t meal prep and found myself desperate, at times even with hunger pains. So I went to MOM’s Organic Market and stocked my fridge full.

On wednesday, I completed an easy 5 miler.

On thursday, I completed an easy 8 miler. I ran three miles on the trail and then took a loop around the monuments. It was gorgeous.

On Friday, I did an easy 4.5 miler, and then completed a hot yoga class, with my sister, E. We tried a new studio, called Mind the Mat.

I had been wanting to try this studio for a while now. I am just so stuck in my ways and end up going to Bikram always. I have been practicing Bikram yoga for 5 years. Out of those 5 years, this was my second time trying a different type of yoga. I am going to write a full review about it this week so stay tuned.

Today, Saturday, long run day! I have been pretty bored doing the same trail over and over again. Today, however, I abandoned the trail and ran 13 miles through the city. My sister, E, came with me. This is the first run during marathon training that I have actually run with someone. It was way better than running solo. We ran tons of good hills, we even ran through the zoo.

We ended up lost over near the Tenleytown PR at Partners. I couldn’t believe I was that far away from my car. The only negative thing about city running is the constant stopping because of street lights, and all the people on the sidewalks. Overall, it was a great run! I am happy to say that 13 mile runs now feel easy.

Next week is my 21 miler, which I might make into a 22 or 24, we will see how I feel. I’m ready to push past my limits. I’m pumped to practice one last super long run. Then it is all tapering from there.

Do you prefer running in the city or on the trails?

Running on Martha’s Vineyard

September 11, 2013

So now that you all have heard my exciting news– that happened on Martha’s Vineyard. It is time to reveal to you some of my favorite places to run on the Island.

East Chop, located in Oak Bluff, is by far one of my favorite places to run. It is about a four mile run, two miles down hill, turn around, two miles up hill.
However, you can make your run as long or short as you want.

On this vacation I ran East Chop a couple times. I did a 10k by adding an extra two miles easily. After running down East Chop I made a right heading towards Vineyard Haven, then turned around after I ran the bridge. During this run, I felt amazing. It is crazy what a difference cooler weather can be.

Now the reason why I love running East Chop is because the scenery is breath taking. You get the opportunity to run right along the water. You are so close to the ocean that you can hear waves crashing. Most days there is an ocean breeze.

Also the beach houses along East Chop are beautiful and full of character. Although, there is also the famous East Chop light house, which gets attention from tourists, this running route is never too crowded. You won’t feel alone, because you most likely will see a few other runners.

Another awesome place to run is the Oak Bluff harbor to Edgartown. Let’s explain. I ran this a couple times. There is a sidewalk that runs along the beach with spectacular views of the water and boats coming in. The harbor leads you to a bike path that takes you to Edgartown. On your way to Edgartown you will pass Jaws Bridge. Jaws Bridge is a fun place to pass because it is the famous bridge people jump off into the water. At this point it has been four miles and a great place to turn around, if you are trying to fit in a nice 8 miler in. The last time I ran this the sky was overcast, on the way back the sun came out. I remember running the last couple miles fast to get home in time to hit the beach.

So if you are looking for fun places to run on Martha’s Vineyard make sure you check out these routes. And while you are at it, jump off the Jaws Bridge!!

Where is your all time favorite place to run? Have you run on Martha’s Vineyard?

Good Reads, Good Runs, Good Writes in Martha’s Vineyard

August 24, 2013

“One Element of what you will learn later is how important and powerful a role visualization plays in performance. The mind follows the body and, in turn, performance follows the mind.”- Eric Orton/

So I have arrived in Martha’s Vineyard!

I am planning on running and blogging everyday I am here! I also just started a new book.

And although I will be updating you on this book I still will be quoting Scott Jurek’s, Eat and Run! ❤ He’s my favorite.

Marathon Training Update: Long runs.

August 24, 2013

“We focus on something external to motivate us, but we need to remember that it’s the process of reaching for the prize, not the prize itself- that can bring us peace and joy.”- Scott Jurek

I believe in the words above.

Because of this, it is hard for me to understand people who, hardly train for races, or hate the training process.

Don’t get me wrong, I love running the race. But I also love having a disciplined training plan to keep me on track. For me, one of the reasons I sign up for a race, is to set a goal, that I need to train for. My training runs, which are sometimes extremely difficult, brings me peace and joy.

The picture above is after I had finished my midweek 7 miler. It was fast and easy. As you can see, the sun was shining and my hair was blowing in the wind. Although, the beginning of the summer was hot and humid, which slowed me down and made me very discouraged, now the weather has cooled down significantly. I love running on beautiful days. Good weather is motivation enough to lace up my running shoes.
LONG RUN: Saturday, 8/17/13

Through out my marathon training, I have been doing my long runs on Friday mornings. I don’t work Friday or Saturday, so by doing my long run on Friday, I am able to get it done and have the rest of my weekend free.

However, last weekend, I did my long run on Saturday morning and I liked it 1 million times better. The trails around my house always have traffic, but on Friday, it is much less crowded. Actually, sometimes I feel very lonely out there – it is so quiet. On Saturday, I didn’t feel alone. Instead, I was surrounded with tons of other runners, running groups, walkers, cyclists. It felt good to be running among other runners that were obviously training for marathons, and in it for the long run, just like me. On Friday, I feel lonely, bored, and really rely on my upbeat music. But on Saturday, I use the other runners on the trail to keep me motivated. The energy is electrifying. My pace was right on target.

Again I was blessed with gorgeous weather, and had an amazing 15 miler.

Today, Friday, 8/23/13

Because I am heading up north tomorrow morning, I decided to squeeze my long run in today. I am on a taper week so my long run was 13 miles. I am happy to say, 13 miles felt pretty comfortable, even in the rain. In the above picture, I tried to capture how wet it was – you can see rain drops on my shoulders.

It started sprinkling three miles into my run. It started pouring at the 6 mile mark. Because of the rain, this Friday, the trail was even more empty than usual, however there were still a few other runners out there – we smiled when we passed each other.

Minus the blister on my toe, because my socks got soaked. I am pretty happy with this run. My pace was right on target, and I was blessed again with cooler weather.

Questions for You..

How is your marathon training going?
Do you enjoy training?
Do you like long runs?

Marathon Training in a new neighborhood!

August 20, 2013

“I find the best way to get your mojo back is to loose the technology, forget results, and run free… Run a trail you have never run before…” – Scott Jurek

Today, fall decided to make a guest appearance.

So… out of boredom, I randomly decided to run in a different neighborhood.

There is a sweet spot in Alexandria, where the hills are steep and the trees create canopies over the paved road.

It is paradise for a runner.

My marathon training plan advised me to run four miles.

So four miles is what I ran.

I ran fast.

It felt easy.

I thought the clouds were going to pour rain, but they didn’t.

Instead a breeze kept me cool.

I like the taste of fall.

Post Workout Drink

July 8, 2013

Everyone who lifts, knows protein is the best thing for your muscles to repair and grow. This is true, so I always try to have a protein shake with in 30 minutes after my workout. However, July is here, which means hot and steamy, air smothering days. And although, I have found a new passion for weight lifting, my love is for running, that is where my heart is and always will be.

Week 1 of Marathon training is over. I am officially in marathon training mode. And training in this hot July weather, has made me craving something a little more refreshing then my traditional protein shake. Protein shakes are great ways to refuel, but after a run outside in the heat, my body needs hydration.

Well after flipping through the pages of my favorite cook book, Super Natural Every Day, I found the perfect drink to hydrate me post run.

Cucumber Cooler

INGREDIENTS

1 cucumber
A couple cucumber peels
1/2 cup of water
3 cups of ice
1/3 cup honey
1/4 teaspoon salt
1/2 lime juiced
mint leaves or you can garnish with a cucumber slice or lime wedge.

DIRECTIONS

Combine all ingredients in a blender until slushy like consistency.
Pour into class and Enjoy!
Garnish with mint, cucumber slice, or lime wedge. (Your choice)
Store in a pitcher in the refrigerator for up to a day or freeze as popsicles.

Cucumber is a Super food. It is a good source of silica, which helps promote joint health by strengthening the connective tissues. It is also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. Cucumbers are also 95% water, but always remember to chose ones that are organic because pesticides can be hard to remove from skins.

*This would also be a wonderful drink after Bikram Yoga!

Questions for You…

What is your favorite post workout drink?
How do you hydrate and prepare for the heat?
Do you like cucumber flavored drinks?

Keep Calm and Run on

June 4, 2013

“Never let success get to your head. Never let failure get to your heart. ” When reading these words, I have come to the conclusion that I rarely almost never let success get to my head. The problem that I have is letting failure get to my heart.

It happens more often with work stuff. Most of the time I let things go. However, because I work so closely with people, sometimes I find myself absorbing their energy, even when it is negative. I try to leave work stuff at work, but sometimes it is impossible. I began to dwell, which can be emotionally draining, and then I find myself at home exhausted. Call me sensitive, I am a pisces.

This is when a night run is necessary.

After a long hard day of work, the average person finds relaxation by curling up on the couch and watching their favorite TV show. For me, I prefer to go running and on really stressful days, I like to run fast.

Running in the morning is rejuvenating. Running at night is relaxing.

It is an amazing feeling to wake up early and hit the running trail first thing in the morning. On the weekdays, you may be totally alone, just you and the running trail. On weekends, the trail may be packed with other runners, but which ever it may be, running in the morning brings this amazing energy that lasts the whole day.

However, if you are looking for relaxation, and a stress reliever, nothing is better than running in the evening…

On Sunday night, I needed to find a way to relax. After a long hard work week, I was exhausted and stressed. They were calling for thunderstorms, which made my desire to run even more. When ever it is about to rain, I always feel like, “Gosh, I gotta get out there.” It is almost like I feel this rushed urge to get my run in before the rain starts.

So that is exactly what happened. I hit the MVT. I ran a short 5K, but I went all out in a speedy sprint. I know it will get hotter, so I am trying to cherish these cooler hours of the day, but it was a major sweat session, being around 80 degrees, and extremely humid. There was a slight breeze and then the sky turned dark. And the rain came.

Do you find running relaxing or rejuvenating?

Oh and if you haven’t already, don’t forget to check out kindrunner.com!

I Challenge you to…

May 31, 2013

Hey lovelies,

I have been feeling pretty amazing lately…

Because of you, I have never been so inspired.

Because of my hard work, I have never seen so much progress.

The What’s Beautiful Competition has exposed me to some amazing female athletes, who are setting goals, and reaching them. Because of this I am finding myself feeling more organized, and pushing myself to my fullest potential.

The Livefit trainer has done this for me as well. Although, it is not customized to the individual, (the exercises were hard, intense actually,) but it has made things easy. With out this plan, I would have been totally lost not knowing what to do in the weight room, but instead every exercise and meal was laid out for me with directions and videos. I have been amazed with how much I have learned about lifting heavy, circuit training, heart rate, eating clean, macros, supplements, etc.

I now more than ever, want to become certified in personal training, and sports nutrition. (This is something I have thought about for a very long time, but now I am going to do it.)

I have inspired J and L – they both want to complete phases 2 and 3. So I have decided to repeat Phases 2 and 3 of the Livefit trainer. This time I am going to focus a little closer on eating clean.

This week L and I hit the weight room and started the first week of phase 2. I have realized that this is going to be quite interesting. By repeating these phases I am getting the opportunity to really see my progress, because I am lifting heavier than ever. I am setting new PRs on most exercises. When I first started lifting I was using 5-10 lb dumbbells and a 20 lb bar, now I am using 15-20 lb dumbbells and 40 lb bar. I am much stronger then I use to be.

Another thing I am setting new PRs in is my running. Because of my new strength I am also running further and faster.

Also, because of the What’s Beautiful competition I am learning new things like how to use the TRX for planks and push ups. And because the What’s Beautiful competition is all about challenges – I will leave you with this challenge. How many push ups can you do in 1 minute?

See how many I can do by checking out my video on YouTube.

Good Luck on the challenge! And make sure you let me know how you do!

How many push ups can you do?

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