Friday, July 1, 2016

TGIF + Long Weekend: Friday 5

1. I'm starting the Yoga Where You Go Challenge today! Goal: at least 5 
minutes of yoga every day in July. I'm a big Jasyoga and Erin Taylor fan. I love the videos and I'm working my way through the Hit Reset book. Making this a daily habit will help me RUN! #jasyogajuly

2. My Run! playlist on Spotify. I've created a playlist of only songs with "run" or "running" in the lyrics. What songs am I missing?

3. OMG. It's HOT! and it's only the second week of summer.

4. Nutrition. Learning more about it. I eat healthy, but want to go to the next level. Power up! Am I eating too much protein? Am I eating at the right times? About to start reading: The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall" - by Matt Fitzgerald. 

5. Olympic Track & Field Trials start today in Eugene, OR. Getting ready to fangirl and cowbell like crazy! {from home :(} Oiselle has 14 sponsored athletes competing at the trials: HERE for details. Follow #totallytrials16 to see all the shenanigans! Sorry I'm missing it.

Monday, June 27, 2016

{week 2} Chasing the shade and beating the heat

With hometown temperatures regularly hitting triple digits, it's all about chasing the shade, beating the heat and drinking boatloads of water. My first week of training for the Santa Rosa 1/2 Marathon went well. I hit my mileage goal. I had a great track session which really helped me set the tone for this training cycle. Coming back from injury I always have worries and self-doubt about my abilities and crushing a workout does wonders. 


In my heart, I wanted to do my long run with my running group on Saturday, but we hosted a party on Friday night. My mind knew that there was no way I was waking up at 3:45 am (for the early group) or even 5 am (for the regular group), so I rescheduled my long run for Sunday. It was a tough run. I probably started too late for the heat, ~6:15 am. My legs were beat. I was tired. I planned for 12 miles, but felt finished at 10 miles. It was very hot and because I hit 10 miles next to a coffee shop I thought it was a good place to stop, text my husband to pick me up (I wasn't going to walk 3 miles home!) and buy an iced coffee. Paul didn't answer my text which meant he wasn't awake so I decided to continue my run. I ended up running 12.5 miles, more than planned!--and using mobile order during my walk cool-down to have my iced coffee waiting for me.  Although, the run sucked I felt good about finishing it and I know runs like this one help increase running strength and stamina. 

This week I'm focusing on prehab. I'm working through Erin Taylor's Hit Reset: Revolutionary Yoga for Athletes book. I'm already a fan and subscriber to her amazing Jasyoga videos, I just need to make it a habit!

Week Two Training Plan

Monday, June 27: 2-3 miles easy (9:13-10:09/mile)
Tuesday, June 28: 5 miles easy (9:13-10:09/mile) 
Wednesday, June 29: 3-5 miles easy (9:13-10:09/mile) 
Thursday, June 30: 6 miles with intervals (3x400 btw 1:46-1:52, 2x600 btw 2:42-2:51, 2x400 btw 1:46-1:52 + w/u & c/d)
Friday, July 1: Rest or cross-train
Saturday, July 2: 3-4 miles easy (9:13-10:09/mile)
Sunday, July 3: 10 miles long run (9:15-10:33/mile)

Friday, June 24, 2016

Friday 5: Last Friday in June!

1. It's game night tonight at our house, where we provide food and drink. And maybe some games get played. I really want to do THIS with our guests. What's your favorite board or card game?

2. Starting to train again, means more focus on nutrition and macro-nutrient timing. Which for me means making sure I get enough protein in the morning so I'm not hungry all day. This is my current favorite breakfast.



3. I'm drinking water nonstop these days because it is so darn hot. 

4. Track! I heart track workouts and we headed back to the track after a long hiatus this week. After a horrible couple of days at work, it felt great to hit the track with a couple of friends and CRUSH the workout.



5. My new Sketchers GoRun Forza. I'm in love with these shoes. I've been a Brooks purist for ages, but with my recent spate of injuries, I needed something with a bit more support than the PureCadence. I decided to try these and I'm so very happy with my decision.

Monday, June 20, 2016

{week 1} Pile on the Pylos

Here I go again...I'm starting another training cycle--this time for the Santa Rosa 1/2 Marathon on Sunday, August 28. No specific race goals. I'm using training for the half as a way to get back into marathon training shape to start strong in early August, when I switch from half to full marathon training. My ultimate goal is to run a strong sub-4 hour California International Marathon

Same as last year's goal, except this time without injury. I'm in a better place to do that. I've worked and continue to work on my imbalances. I continue work with my physical therapist, meeting him every 3-4 weeks. I've dialed in my nutrition and have gotten back on track with healthy eating habits. But what I think has really helped in the last few weeks has been my commitment to strength training and the addition of weekly pylometric workouts. 

In May, to lose vacation bloat and get back on track with healthy eating habits, I joined a BeachBody 21-Day Fix Challenge run by fellow Oiselle Volée teammate, Nicole. It's a pretty easy plan to follow and you eat real food. Also, you do a different 30 minute workout video a day.  It was the addition of these videos to my usual cross-training workouts (because I wasn't able to run much during the challenge) that has noticeably increased my strength. Even though I've long since completed the Fix, I continue to do the plyo workout once a week. 

Plyos or plyometrics are explosive jumping exercises good for improving balance, power, strength, and flexibility--all important for running. I've done pylos consistently for 6 weeks now and I've noticed increases in both power and balance. I realized the effects on this past Saturday's long run. 

It was my first real long run since getting back into running at the start of the month and my first run back with the Runegades (my running group). Our route is very hilly with lots of climbing, including several steep climbs. Prior to the run I was worried I wouldn't be able to keep up or last. In past, I've had to walk some parts and have always had to walk one of the last steep climbs. 
On Saturday, I ran up all the hills without walking! Even the one I always have to walk! And I didn't feel like I needed to. Yes, it felt hard but not so hard that I had to take a breather. It was not the struggle fest I imagined. 

I've also noticed better balance and strength during exercises other than running. Even my PT has noticed and asked me if I've been doing plyos and my PT homework is now all jumping moves, including single-leg box jumps.

My goal for this training cycle is to continue with the extras: strength training, core work, glute strengthening, plyos, cross-training and good nutrition. A second goal is to improve my reset and recovery. I'm not consistent with rolling, yoga, sleep and other restorative activities. To remain healthy and strong I need to become consistent. These two goals are the ingredients to help me accomplish my ultimate goal for this training cycle--a strong, sub-4 hour CIM. 

Week 1 Training Plan


Monday June 20: Easy recovery run (9:13-10:09/mile) before cycle class & strength training (AM) and plyos (PM)
Tuesday June 21: 2-3 miles easy (9:13-10:09/mile) + cycle class (AM) and upper body strength (PM)
Wednesday June 22: 3-5 miles easy (9:13-10:09/mile) before strength training 
Thursday June 23: 7 miles with intervals (8x400 btw 1:46-1:52, +w/u & c/d)
Friday June 24: 3 miles easy (9:13-10:09/mile)+ Tabata & Pilates
Saturday June 25: Long slow distance 10-12 miles (9:15-10:33/mile)
Sunday June 26: 3-5 miles easy (9:13-10:09/mile)

Wednesday, June 15, 2016

Idaho Bird Camp (or how Wendy got her running groove back)

"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive."

~Howard Thurman (I read this quote on Rebecca's blog and thought it was perfect). 
Last week I had the amazing opportunity to attend a regional Bird Camp in the mountains of Idaho. Challis, ID has a year-round population of 1,081 which increased by 20 when a group of strong, enthusiastic women of the Oiselle Volée Team traveled from California, Oregon, Washington, Montana, Colorado and Texas. And the travel was not easy. It involved short flights and long drives, but every single one of us would do it all over again without missing a beat. 


Tuesday, June 7

After packing and unpacking and packing yet again (It was hard deciding what to bring without overpacking!) running and relaxation outfits, my sleeping bag, three pairs of running shoes, sunscreen and snacks; I headed to the airport to catch my evening flight to Salt Lake City. SLC is an approximately 5 hour drive to Challis.The other option was to fly into Boise, which is a 4 hour drive but doesn't have the direct flight options from Southern California. Tina, who lives in SLC, offered to drive and both Beth and I jumped at the opportunity. Both Beth and I flew in the night before Bird Camp because we didn't want to risk an early morning flight with the long drive and so after picking us up at the airport (Beth flew in earlier), we headed to Tina's house for lots of chatting (and sleeping). 




Wednesday, June 8 

To shake out our legs before the drive, we went on a short run with Opal (one of Tina's pups. Bourbon, the other has retired from running). When I saw a bagel shop after 3 miles, feeling the effects of SLC's elevation, I took the opportunity to suggest stopping for coffee. After showers and breakfast, we hit the road  with a planned stop in Pocatello, ID for lunch (Portneuf Valley Brewing - great food and beer!). 

We arrived at Living Waters Ranch, our camp location for the week, at 4:30 pm or so and were the first group to arrive. We met Lyn at the camp hall, fellow team member and camp organizer (& ultrarunner extraordinaire) who showed us to our cabin. Most Bird Campers slept in two rooms, each with 15 bunks. We ended up sharing with only 8 women total so we used the extra bunks for storage.

We unpacked and headed back to the hall to wait for the others to arrive. We didn't have to wait long. The next groups to arrive included Sarah Lesko, Nelle Horsley and Beth McAlpine--part of the Oiselle Nest (staff). 

Over cheese, crackers and crudites we introduced or re-introduced ourselves and collected our swag from sponsors: Picky Bars (already a Picky Clubber; new flavor, Moroccan Your World), Stance (my run sock of choice, especially the crew length), Gen UCAN (been wanting to try this!), Nuun Hyrdration (already a big fan and team member), Run Gum, Momentum Jewelry (love my Head Up, Wings Out bracelet). We also received a camp bag, Idaho Bird Camp t-shirt and hat from Oiselle




Soon after, Trisha Drobeck arrived. She is a member of the Haute Volée and qualified for and ran in the Los Angeles Olympic Marathon Trials earlier this year.  We ended the night with lots of good conversation and drinking sangria and wine out of paper bathroom cups (love it). 


Thursday, June 9

I woke up to sounds of birds chirping and the gurgling creek. It was awesome. I also woke up later than my usual 4:30 am weekday wake time. That was also awesome. After breakfast at 7 am, we loaded up the SUVs and heading up to the Juliet Creek trailhead for our morning excursion. The Juliet Creek Trail is very technical and very fun with multiple deep creek crossings including climbing over fallen trees. 

I lost count how many times we crossed the creek, but our first time was within the first few minutes. 
We were warned our feet would get wet! (which is why I packed two pairs of trail shoes). We started at approximately 7,000 feet elevation and climbed to 9,100 feet in 4.5 miles. Phew! I had a blast. It was hard, yes, but worth it. 


After lunch (including a delicious kale almond strawberry salad), we met up outside our bunkhouse for some creekside yoga. Brandi, one of the campers and an ultrarunner, led the group with hilarious commentary. I heart Bird Camp.

Also included in the afternoon's activities was a Bird Camp Trunk show where we had the opportunity to learn about some of Oiselle's current styles and buy some new clothes. I tried on and bought a pair of Fancy Stride Shorts in Midnight-Molecular print with a matching Gifted Verrazano Bra. Both of which, I would not have bought if I didn't try them on and realized how comfortable they were. I also learned that it is best to size down in compressive, fitted shorts. 


 Dinner was a planned excursion to Antonio's, a restaurant in Challis proper, for pizza and beer. What we didn't know until that day, was that we were being picked up in two limos! I bet we're the only Bird Camp with limo service. 





Friday, June 10

Some of us woke up early for a pre-breakfast run or hike. The run was 6 miles with the first half all uphill. Phew. My lungs were feeling the elevation and the incline. After breakfast we gathered together for a schedule of lectures and discussions. Dr. Sarah Vlach, not only a board-certified physician specializing in sports medicine but also a kick-ass ultrarunner, started us off with a talk on health and women endurance athletes. Nelle Horsley discussed Oiselle's design process and we got to preview some Fall 2016 items not yet available (I'm excited!). Beth McAlpine, who is responsible for hello@oiselle.com and a very talented sewer, discussed her work. We ended the morning with Sarah Lesko leading a discussion on the history of Oiselle, the Oiselle Volée and future directions.

After lunch, we slathered on sunscreen and headed to the Challis Bridge to meet our guides for our afternoon Salmon River rafting trip. The views and rapids were unbelievable. At one point, I was bounced out of the boat into the rapids and was able to hold on to the side rope and get back into the boat. I was also able to hold on to my hat, sunglasses and flip flops. No idea how I was able to do that. It was very exciting. 



Saturday, June 11

The main event for Saturday was a surprise trail run led by Paul, son of Dr. Bob Lind (of Western States 100-mile Endurance Run fame). The weather was a bit chilly when we started, but things soon heated up. 

We started at 8,500 feet, climbed up to 9,000 feet and then shot all the way down to 7,400 feet. Then it was back up to 9,000 feet before leveling out and returning to 8,500 feet. The trail had lots of steep inclines and a couple of birds took some good tumbles. The views were majestic, fields full of wildflowers and snow-capped mountains. 

Saturday night, after dinner, we headed out to the hot springs located on Lyn's property for a night swim and campfire s'mores. Although it was a little chilly, the fire kept us warm and Trisha shared her running wisdom including the tip to eat the biggest dessert the night before a marathon. She says it tops off your glycogen stores and you will race well. The night before the Olympic Trials she had 6 chocolate chip cookies, but her usual choice is a big-honking slice of chocolate cake.  Other tidbits include making every mistake there is (just like us!) and she has pooped all over the country (just like us!). 

Sunday, June 12

Last day at camp! After a short run, we had breakfast and headed back to the cabins to pack up. Beth, Tina and I were the last ones to pack up and leave. We were the first ones to arrive and the last to leave--squeezing every last bit of fun out of camp! We had to drive back to SLC, but our flights weren't until later that night. 

THANK YOU! To all the inspiring athletic women I met, to Oiselle and Sally Bergesen for having the vision of an inclusive sisterhood and creating a network of support that transcends abilities and geography and to Heather Stephens, Sarah Lesko and Lyn VanSchoiack for planning a kick ass Bird Camp.

Prior to Bird Camp, I was in a mental slump because I was *just* starting to run again after my series of injuries and knew I had a long road in front of me to get back into running shape. I've been inspired and I'm now ready to take on my training for the fall race season (starts June 20) AND I'm excited to do it!


This post is dedicated to: Lyn, Brandi, Sarah, Sarah, Tina, Beth, Beth, Holly, Trisha, Tami, Jericho, Anna, Stephanie, Nelle, Teresa, Amy, Tiffany, Leslie, Jess, Mindy!!


Tuesday, May 3, 2016

Work In Progress






With teammate Chelsea. We were both very
happy to just FINISH. 
The road to success is never a straight line. Yep. That's me. The OC 1/2 Marathon on May 1 was going to be my comeback race. A relatively easy course where PRs are shattered and dreams are achieved. A race that can lift spirits and reduce doubts. The best laid plans...

I ran my slowest 1/2 marathon in over 3 years. Actually, 4 years and 3 months. And I'm okay with it. 

As you all know, I was on track with my training and working with my physical therapist to turn my lazy glutes into ass-kicking glutes. I was working on my core, taking pilates classes, strength training and bending my way through the Jasyoga library.

And *BOOM*. I was hit with a series of non-running related injuries that not only prevented me from running but I also had to stop all activity for a bit spending my days icing injured body parts and catching up on House of Cards
My total mileage for the whole month of April was 10 miles. My last long run before the race was 15 miles. On March 27. I felt really good after it too. In the week following, I sprained my ankle, injured my rib and hurt my back. 

With Dana (now part of the Oiselle Volée!)
and Dani at the finish line.
My longest run in April was 3.7 miles the Thursday before the race. I didn't experience any pain on that run and some other {shorter} runs during the week.

I'm A-OK with my race result because I ran pain free! My slow time was 100% due to my lack of fitness and I know through past experience that I can build it back up. 

My plan for the next couple of months is to become stronger and fitter through slowly building up my mileage, running for fun (!), continuing with strength training (including core and glutes), taking fitness classes--->all so I'm ready to start training again on June 20th for the Santa Rosa 1/2 Marathon (August 28) and in August for CIM (December 4). 

I've also decided to change my training focus on becoming marathon-strong as opposed to half marathon fast. More on that in the future.









Thursday, April 28, 2016

{weeks 9 & 10} It's race week!

Just a quick update...and dealing with 3 non-running related injuries. Or in other words, I've unintentionally tapered for 4 weeks for a half-marathon on Sunday, May 1st. In this break, I finally got smart and last week stopped ALL exercise/activity (even my glute exercises!) for a week--not just running. 

I've started back running this week with low miles (no ankle pain!) and on Sunday I will run not race the OC 1/2 Marathon. Ten or so years ago I used to run one 1/2 marathon a year without training for it. I wasn't a runner and it was a challenge to myself. 

After this race, my goal is to get as strong and healthy as I can so when I start serious marathon training in August I'll be good go!