Sunday, September 30, 2012

2 weeks away!

As of today, my first EVER half- marathon is two weeks away in San Francisco.  I'll be hitting the pavement with 25,000 +( mostly women).  I'm so thrilled to finally meet in person all the amazing ladies I've met online via twitter, who have inspired and pushed me through the training months.  It wasn't easy during the summer months - humidity, heat waves, and pounding headaches -they reminded me to take it slow, and most importantly hydrate. 

I also learned a few lessons from marathon training thanks to Marie Purvis @nikegetfit , she put together an killer training schedule for me as a beginner to long distance running - Finish a half-marathon training schedule

  • Start small, your body will thank yourself for it.  There would have been no way I would have kept up my training (on my own) if I started with a 6+ mile run and tried to keep going from there.  I would have hated the goal, myself for making the goal, and failing the goal.  My training started at 2-3 miles runs and increased gradually every week by one mile.
  • If you are serious about your goal and really work hard, it won't seem so tough.   During this whole training period, even though I feel a bit tired after some of the long runs (and sore) and  squeeze in some of the weekday runs  during work break, I never really feel like they are that big of a burden or too much work.  Never once does it feel like I have to drag myself out of bed to run – I'm been pretty pumped to go, even though I know it will be challenging ie) hills or weather factors.  Sure, I am tired at the end of lots of my Saturday runs, but it's good tired – one where I feel like I accomplished a goal ie) running my farthest or fastest pace.


  • Don’t worry about what others are doing, focus on what you can do. I will admit when I first started this, I was looking at the pace and time of the others, I wanted so badly to be able to get my pace up.   Justin  would continuously remind me that I needed to focus on my own training and my pace will come later and it did!  Thanks to the tempo runs and hill sprints.




I've been averaging 10'40 all summer, now with the training and cooler temps  I am getting faster  :)


These past few months of training have been a real eye -opener, running distances I would have never dreamed of doing and along with it I became healthier.  I was never in it for the weight loss, but I did lose a few pounds and  have more muscle definition and toned. 







Sunday, September 23, 2012

Stretch...ahhh that feels so good

After a run (short or long) nothing feels better than stretching out tired, overworked muscles. Here are some stretches I do from the Nike Training Club app that target lower back, quads, hip flexors, and hamstrings.


This really gets the inner thighs.






Hamstring, Inner Thigh and Quad Stretch

Pretzel Stretch

Pike Squat Stretch

Sit on your butt and bring one foot behind you to feel the stretch in the front of you thigh. 
Lean back as far as you can. Bend your straight leg towards your other leg to feel more of a stretch.
As your flexibility improves you will be able to go lower. 
Hold the pose for 1 min then switch sides. 

Lie on your back w/one leg straight and the other raised w/bent knee.
Bring the raised leg over to one side until it touches the floor, keeping shoulders on the ground (if you can) and look to the opposite side.



Stretching has a plethora of benefits and should be done on a daily basis (not only for workouts) esp as we get older.  Yep, I said it - those aches and pains that weren't there when we were young are slowly creeping up on us.  Here are other reasons you should be stretching:

  • Stretching decreases muscle stiffness and helps improve your range of motion which may also slow the degeneration of the joints. 
  • Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.
  • Helps reduce/manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.
  • Promotes circulation. Increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body.
  • Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.


**Disclaimer: Always consult your doctor before starting any exercise or stretching program.  If exercises cause increased pain, discontinue immediately 

Monday, September 17, 2012

week 8

4 weeks to go until race day! I am trying to keep calm, but who am I kidding right? I received my hotel confirmation from Nike Women and WHOAH!! They are putting us up at the Sir Francis Drake hotel in the heart of San Francisco 




  - no turning back now...as if I ever had any doubts :P  When I accepted their invitation to run the Nike Women's Marathon, I was determined to stick with the training and give my very best.


Week 8 schedule:
Monday 6 mi
Tues NTC 30 min Advanced Get Toned The Edge
Wed Treadmill workout (sprinting for 4x .50) and (4x.25)
Thurs Yoga
Fri 4mi (2mi hill repeats) sprint up hill and jog down (so not looking forward to this - hills at work are short and steep grrr)
Sat long run 11 mi
Sun rest day Zzzzzz

I'll  be honest, running uphill is probably my least favourite activity on the planet. It burns!  This Friday will be a challenge as the hills here by my work are steep and short, and not the long gradual ones I'm used to on my longer runs.

Are there any songs that help you get to the top of that hill?

Monday, September 10, 2012

Lunarglide+4 mini review

Nike Women sent me a pair of Nike LunarGlide+ 4. This is the latest running shoe from Nike which uses the Nike Flywire technology to provide a custom fit and its signature Lunarlon Dynamic Support system for stability and cushioning. The Nike LunarGlide+ 4 won the Best Update in Runner’s World Fall 2012 Shoe guide.




Basically each time my foot strikes the ground it feels like they are getting tiny hugs. It's a soft ride (imagine jogging on a path of march-mellows -minus the goo) the softness results in a bouncy run which feels like having a spring beneath the shoes and perfect for the beginner and elite runners. I’m still breaking them in, I've only had two runs with them, (both indoor and outdoor = 8mi) but I’m in love.  The toe box is also just right. Not too tight. Not too roomy as well.  Best of all, it's lightweight (at 8.2 oz) and help make my runs much easier and enjoyable.

happens to match my nail color














Thursday, September 6, 2012

week 6 and new gear!

Here I am at crunch time & feeling pumped, each run from here on forward I'm striving to do better.  This past Monday was Labor Day and I'll be honest I just wanted to relax and sleep in, but I got up at 5am, ate breakfast and made my way out the door for a 7mi run - it felt awesome and I was on a runner's high for most of the day until I crashed and needed a catnap to recharge.

Tuesday brought me NTC 45 min Intermediate Get Toned Competitor  workout loaded with pulse lunges and froggers - oi! Hamstrings and quads did not like me at all that day.

Wednesday was a 3 mile tempo run.  I didn't fair too well as I read the weather wrong and was not prepared for the sticky humidity in the morning. I finished the run and there was no runner's high - I was exhausted! 

 The one thing that kept me going was the reward of chocolate soy milk :P  



Yesterday also rewarded me with box 3 of goodies from Nike Women! 

NIKE LUNARGLIDE+ 4 (fuschia)  - I've yet to try them - Friday I have a 4mi run so I'll be sure to review.  I am hearing amazing things about this runner, so I'm excited to give them a spin!
NIKE SPEED LONG-SLEEVE  - loving the laser-cut thumbholes for additional coverage around the hands, this will be key depending on the weather in San Francisco 
NIKE PRO HYPERCOOL BRA - I now have a complete rainbow of bras - woot!
NIKE RELAY tank top
NIKE RELAY PRINT capris - the print is kinda funky, but I'm sure I won't mind when the cooler weather arrives

The new compression gear will definitely help me on my long runs and prevent chaffing. I was sweating like a beast those days and started chaffing on my underarms. I'm new to long distance running, so it's good I am going through the trial and error phase now instead of on the day of the marathon.

Today brings me another NTC workout -  Intermediate 30 min Get Strong Perfect Score. Squats, jumps squats and core are the main focus.  Wish me luck :)

Tomorrow is a 4 mile run, followed by a 9 mile on Saturday and Sunday REST...

Total miles this week = 23miles.