Her Name Is Rio & She Runs

Rio Runs 2011

2011-12-23T07:55:00.000-08:00

2011 has been a good year of running for me. Fortunately, I have been relatively injury-free, allowing me to run road and trail races ranging from 5Ks to my first ultra. At a current 1,561 miles for the year, I'm on track to my highest mileage year yet. The best part? I've had a lot of fun with friends along the way. The video at the link below is my attempt at summarizing just some of this year's running adventures. Some videos and photos have been left out just to keep it a reasonable length! I hope it triggers some great running and friendship memories for you as, well.

As this year comes to a close, this post brings an end to this blog. I have enjoyed following everyone on their journeys over the last few years. I thank you for following mine. Happy Holidays and best wishes for 2012!

Rio Runs 2011

See you on the trails and road,

Demi

Race Report: Desert Classic 30K

2011-12-21T06:42:00.000-08:00

Arizona Road Racers' last event of the year, the Desert Classic, was held on December 18th. The event consisted of a 30K, 5K, and 30K Relay. It was also the last event in the ARR 2011 Grand Prix series. This year, the run was held at a new location: Rio Vista Park in Peoria, Arizona.

Start / Finish

The 30K course starts at Rio Vista Park and meanders into Phoenix where it turns around and returns to the start. The path utilizes the suburban multi-use trail system (asphalt and sidewalk) through various parks before it joins the path next to part of the Phoenix water canal system. The route utilizes a few tunnels along the way.

Course Map

I chose to participate in the 30K as my time targeted long run of the week. It's been tough getting motivated to get out there after my acute illness, so I knew I needed all the motivation I could get. A supported local timed event with other runners proved to be the ticket.

Part of the Course

If there were to be a elevation description for the course, I can imagine that the course could be described as containing "gentle rolling hills." You've probably encountered the kind. These are the type of relatively short ups and downs that look fun at the beginning of a long run, but would become the target of under-the-breath muttering by the end of the run. In fact, these ups and downs ended up looking just about non-existent on my Garmin profile, even though I swear they were there!

Garmin Elevation Profile

Goal...
My training plan called for long run with a "fast finish" on fatigued legs.
Target pace for the first 14 miles steady around 10:30. Target pace for the last 4 miles around 9:30.

Reality....
Mile 1: 9:34
Miles 2-14: 10:04 / 10:23/ 10:26/ 10:30/10:26 / 10:23/ 10:02/ 10:05/ 10:16/ 1023/ 10:10/ 10:24/ 10:37
Now it was time to kick it! Only problem was... I couldn't!
Mile 15: 10:56
I picked up the pace, but not quite as much as my coach wanted me to.
Miles 16-18.77: 10:47/ 10:26/ 10:29

"The Bridge" = near the finish line

Although I still have some work to do before next month's marathon, I was happy with this run. Thanks, ARR, for another well organized event with terrific volunteers!

Expensive Running Kicks

2011-12-18T13:26:00.000-08:00

If you know someone in the market for new running shoes, there's a brand that's come to the table with a new shoe. It's not exactly a new company, but an established company branching into the running shoe market. Enter the new running shoe line from the luxury brand, Chanel.

Chanel features running shoes in their Spring 2012 launch and are expected to be in stores in January. Media outlets are reporting that the expected retail price will range from USD $795 to $950. Expecting to see that the shoes were actually called "athletic sneakers," I checked their website here. Sure enough, there are shoes labeled "running shoe." Although performance and expected sales are still unknowns at this point, the styles and colors do make a fashion statement.

How Much Would You Pay to Run a Half?

2011-12-07T19:51:00.000-08:00

Yesterday, I received a notification e-mail from New York Road Runners. They recently opened up registration for the 2012 NYC Half Marathon. One item in the e-mail overshadowed everything else for me:

The entry fee is $128 for non members. New York Road Runners pay a discounted fee of $117. That's right. One hundred twenty-eight dollars. For a half marathon.

I understand the costs of running a race are many, but this struck me as one of the higher non-charity related, early registration fees I've seen for a half.

Better hurry, though. Registration closes on December 19th at 11:59pm Eastern Standard Time!

Not Anymore

2011-12-04T19:31:00.000-08:00

I'm sick.

In the past, I wouldn't let being sick keep me from running. Although I may have to slow down or shorten up the run, I'd still get out there. I've even done a marathon while heavily medicated (not a good idea, by-the-way.)

Not this time. This is my 3rd non-run day. I even missed my much anticipated Half Marathon, the 24th Annual Runner's Den / Fiesta Bowl Half Marathon this morning. (I read that Running Through Phoenix had a great run there.) Our Christmas decorations are still in storage. The Christmas tree is not yet up.

But I will rest. Take care of myself. So I can get back to it sooner and stronger.

What's Been Going On...

2011-11-30T20:27:00.000-08:00

Let's see...

I finally got my hands on these new ketchup packets. Pull off one end and you can squeeze your ketchup. Peel off the top and you can dip into your ketchup. I wonder if this new design will catch on?

Following my annual Thanksgiving ritual, I started the day by running the Arizona Road Racers Thanksgiving Classic in Peoria, Arizona. As usual, I opted for the 10 miler. Afterwards, I felt like I may have had a PR but I actually ran it 2 minutes slower than last year. Boo! Nonetheless, it felt good to push myself and it was a great to see friends I hadn't seen in a while. I usually give my cotton race shirts to family members, but I loved the retro design on this year's shirt so much that I'm actually going to keep this one.

The 2012 edition of Running Arizona is out! Fittingly, it features Sally Meyerhoff on the cover. The spark that ignites race planning is in between these pages, with the promise of all the races and training log space presented in this publication. And, yes. Those are pig salt and pepper shakers on the table propping up the book. I found them here.

I truly think javalina are neat animals. However, they treat my front yard like a drive-through fast food joint! They stop by every month, or so, and dig up certain potted flowering plants and succulents. I'm off to the garden shop again. Thanks, javalina. Thanks.

Week #3

2011-11-11T17:15:00.000-08:00

Highlights of my 3rd week of training...

Local Komen 3 Day Walk participants walked through my neck of the woods today. I was impressed with all the spectators and participants out. I used the opportunity to teach my kids how to properly yell "Wooo!" through the window for encouragement.

This week's speed work was a Fartlek run on the road that included some hills. My target "5K pace" was actually ran as "run harder pace" and my "jog recovery" actually became a "walk recovery." Not exactly hitting the paces, but at least there was variance in the pace and I kept moving forward. I am okay with that.

Today I ran with my kids on their bikes for the first time in almost 2 years. A few minutes into the run, I realized that bigger kids = faster bicycle riders. This kept me at a pace much faster than I was planning, but keeping my eye on them was a good incentive. They would sprint off, then either U-turn back or stop and wait for me periodically. At one point, my son was ahead by about 100 yards yelling in delight "Weeeeee!" He then ran into a temporary construction sign, knocking it over. He was getting up from the ground laughing as I reached him.

"What happened?" I asked while thinking, At least he's not hurt- whew!

"I was riding with my eyes closed. It was fun!" he laughed.

Confused, I had to confirm, "Your eyes were closed?!"

"Well," he explained,"I was going straight in the path, so I closed my eyes and kept going. I didn't see that sign there."

I shook my head as we pushed the sign back up together. With the sign back up, I looked up at the orange diamond sign which read, "BE PREPARED TO STOP."

Ah, the irony.

This weekend, fellow blogging AZ runner RunningLaur will be facing the Javalina Jundred! It's hard to believe it's already here and I'm really excited for her. I hope to be able to pace her for one of her 25K loops tomorrow night. *fingers crossed*

New-York-City!

2011-11-07T19:15:00.000-08:00

Congratulations to all those who ran the ING NYC Marathon this past weekend!
I read that there were 47,107 participants. That is a HUGE event! This time lapse video, by the MTA, captures the different waves going over a bridge.

Was That A Typo?

2011-11-01T20:17:00.000-07:00

Last week, I got back onto the marathon training cycle. So far, so good. I'm following a plan that was recently created for me and my schedule. There is no increase in mileage volume from my usual. It does have something I haven't done in over a year:

speed work. (If Blogger had a scary font, I'd use it here.)

That is not a typo. Imagine the surprise of some folks seeing and hearing words such as "hill intervals" and "fartlek" in reference to my workouts. Despite having a Garmin for a few years now, I programmed a workout into it for the first time this week (gasp!) Yep, that's me working on becoming a more well rounded runner here. I'll keep you posted.

I hope to post pictures from my Halloween soon. If I can only find that USB cable! How was everyone's Halloween?

Roller Coaster Week

2011-10-28T10:51:00.000-07:00

As I love riding them, I wish this post was about roller coasters. (Note to self- it's been too long- must make plans to visit an amusement park soon!) I'm actually referring to the roller coaster of emotion this runner's mind has been riding this last week. Unfortunately, it was not as fun as the physical amusement park ride.

WAITING IN LINE
Feeling good after the trail 50K the week prior, I planned to have an easy week before starting my next cycle of marathon training. The PF Chang RNR Arizona Marathon in January has my name on its entrant list. I consulted a coach who agreed that this was my best chance at getting a marathon PR, compared to other races I have lined up in 2012. Color me excited!

GOING UP
During the week I relaxed, slept in every day, and sprinkled a few casual runs throughout. Work wasn't particularly stressful. Kids were excited about Halloween coming up. We got our Halloween decorations up. I started lighting our autumn inspired candles throughout the house in the evening. It was a string of "Life is Good" moments.

DOWN
One day's 7 mile run somehow turned into a difficult and yes, I admit it, tearful 4 or 5 miler. I don't recall the distance for sure, but I do remember that running did not feel easy that day. That made me feel frustrated. FRUSTRATED. Improvement had always been a motivator for me. Instead of moving forward, I felt I was retrograding.

ret-ro-grade (adj): moving or trending backward; reverting to an earlier or inferior condition

In the back of my mind, I know I've worked through this feeling before, but it didn't matter. I was going to start training for another marathon? Am I crazy? At that point, I didn't feel like starting another long training cycle. In fact, I didn't feel like running at all anymore. Besides, I'm not a professional athlete. I run because I choose to. This is supposed to be fun. And it's not fun right now. I went home, vented to my ever-so-patient husband, and took a shower.

THE END OF THE RIDE IS IN SIGHT
While the jets of water washed away the sweat and angst, a moment of clarity came to me. I decided to just not think about it. My shoulders somehow feel a bit lighter.

SAFETY BARS LIFT UP
The following Tuesday morning rolled around. I found myself awake at 4:45 a.m. without the alarm. My body was ready. That's when I knew I was going to go start the training cycle that day.

Race Report: Javalina 12 Hour Night Run

2011-10-21T08:21:00.000-07:00

I survived my 2nd nighttime trail run last weekend at the Javalina 12 Hour Night Run!

The event ran from 6pm on Saturday through 6 am Sunday at McDowell Mountain Regional Park in Fountain Hills, Arizona. Last year, my goal was to complete 1 loop (25K). I completed the loop but sustained a pretty bad tendon injury that plagued me for several months afterward. This year my goal was to complete 2 loops (50K) - uninjured. Injury was a concern as my calf strain from a trail run a few weeks prior had just healed and I intended to start my marathon training 1 week after the event.

Saturday reminded me how much a night time race can really throw off my schedule. Most of my pre-race prep was done the night before. I got up early Saturday morning for the usual taking kids to their sports events. I postponed my usual afternoon errands so I can "rest" the afternoon. Despite my best intentions, I could not sleep. So I lounged. I lounged on the sofa. I lounged on the bed. Lounging and sipping electrolyte drink the whole time. When it was time to leave I realized that with all that lounging around that I forgot to get my hydration vest filled. I took care of it and drove to the venue, arriving 15 minutes later than planned. I still got there in time for bib pick up before the start and got to catch up briefly with RunningLaur and other friends from the local trail running scene before we had to gather at the start line for pre-race instructions.

Adjusting My Headlamp While Catching Up With Friends
Photo from Aravaipa Photo Gallery

Before you knew it, we were off! The sun was already starting to set behind the mountains when we headed out on the Pemberton Trail clockwise for the first loop. Once the sun went down, I was reminded of how different trails can look at night compared to the daytime. This means a bit slower pace for me as well. Remembering the critters on the trail last year, I was on the lookout for them. Every twig was a potential snake, but no snakes this year. My strategy was to power hike the inclines, run the straightaways and downhills and minimize the time spent at aid stations to 5 minutes or less. Things were going well until somewhere between miles 12 and 15. It was then when I started seeing squiggly lines in one quadrant of my visual field. Usually that means an occular migraine headache was coming on. That triggered a cascade of self doubt. Will this be a bad headache? Can I complete a 2nd loop before the headache sets in? Should I stop after this lap? Will I regret it if I don't do another lap?

After the 1st loop, I ate and hydrated a bit at the aid station as I pondered my options. After about ten minutes of internal debate, I decided to use the restroom when two friends approached me and asked if I was going to run another lap.
"I'm not sure," I replied.
"Well, I'm going to go slow, " said one.
"Come with us!" said the other. They knew I intended to run 2 laps.
I finally decided."Okay." I forgot about the restroom and headed out with them for the 2nd loop which was counterclockwise.

Changing Batteries at Aid Station next to the Trash Bag
Photo from Aravaipa Photo Gallery

After some initial walking, one buddy started running but the other had just completed a 50 miler the weekend before and decided to power hike the incline. That sounded good to me. We saw RunningLaur who was looking strong, smiling as she went past. After the initial 7 mile incline my right foot started to hurt. But, hey, I'm a runner, I'm used to pain! My head lamp started to dim after 5 hours, so I changed my head lamp's batteries at the next aid station. My running buddy had initially thought of running 3 laps, but knew meeting the cut off time of 8 hours to start the 3rd loop was not in the cards that night. Instead, we caught up on each other's lives and cheered on others as we power hiked the majority of the 2nd lap and shuffled through the finish line.
Lap 1 (15.53 Miles): 3:18
Finish (31.06 Miles): 8:21
I managed to sustain a blister on the bottom of one foot, but no other serious injury, so it was a successful run. Thanks to my friends, for encouraging me before-during-and after the run. Thank you, Aravaipa Running, for another outstanding event. The volunteers were awesome, anticipating my needs before I could decide what I needed.

"Test Jog" Results

2011-10-04T19:12:00.000-07:00

I went on a 12 mile trail run at Estrella Mountain Regional Park this weekend. Other than the heat in the exposed areas and a couple of monster climbs, it was a fun time. Here's the elevation profile.

Now 2 days later, my gait is off when I "test jog" around the house. This is beyond my usual post-trail run soreness - I've injured my calf. Remembering my lesson from past injuries, I am actually going to rest a few days before running again. The Javalina 12 Hour Night run is in under 2 weeks from now. Great way to start tapering, I guess!

Race Recap: Moon Valley Grasshopper Bridge 5K

2011-09-30T11:14:00.000-07:00

The 6th Annual Moon Valley Grasshopper Bridge 5K took place last Saturday, September 24th in the Moon Valley area of Phoenix, Arizona. This year's event, consisting of a 5K and 1K, benefited Phoenix Children's Hospital and the Jaydie Lynn King Foundation. The race has been on my "run it someday" list, after hearing Running Through Phoenix sing its praises. This year the event happened to fit my schedule perfectly and I was curious as to if my speed was improving any (as I'm still not doing any speed work) so I signed up the week before.

Thank You Volunteers!

The course starts near a church, meanders through the neighborhood onto Moon Valley Park's grassy field, where it finishes a bit after crossing Grasshopper Bridge. The course is flat, with a variety of surface areas that reminded me of high school cross-country meets in San Diego. There were several friendly volunteers of all ages, with a strong student contingency in their yellow and green T-shirts. There were also youth playing percussion near the start and finish areas which added to the excitement of the start and called runners back to the finish near the end.

Pre-race Entertainment

Lo and behold, I saw Running Through Phoenix, himself, at the race start! Unfortunately, I don't have a picture of his smiling face because I had put away my camera by then, but believe me, he was smiling! After the National Anthem, some words from charity representatives, and a moment of silence for Sally, we were off. While my Garmin was all ready for me to push "start" before the National Anthem, I glanced down to push the "start" button to find a blank screen. What?! I guess enough time lapsed for the Garmin to automatically shut down by the time we actually started to run. I am not good at setting a Garmin while trying to run fast, so I just ran by feel. I felt slightly uncomfortable the whole time, which probably meant I was doing fine. After a strong push at the finish in an effort to break 25 minutes, I thought I was going to vomit for about 5 seconds. The feeling then went away. No finish line vomitting - hooray!

This Year's Race Shirt

Chip Time: 25:43

I didn't break 25 minutes, but it is a new PR by a few seconds. All-in-all, I was happy with my effort in a distance I am still trying to master.

It's Fall But The Temps Haven't Fallen

2011-09-26T06:39:00.000-07:00

After some comfortable weather teasing us here in the Phoenix area 2 weeks ago, the temperatures crept back up this past week. We greeted the first day of autumn with triple digits. Oy! It's been tough seeing boots and sweaters in local stores when the appropriate clothing for the current climate is shorts and flip flops. I even got my first Holiday Catalog in the mail this week. Yes. For real. Here it is...

On the running front, I got my long run in today. It wasn't pretty, but I got it done. Although not very fast, I am considering it a success as it was done on legs a bit tired from yesterday's 5 K effort. As Charlie Sheen would say, "Winning!"

Speaking of winning, we have 3 winners who will receive a free My Run DVD. They are:

ajh
Jess
Ax

Congratulations! Please e-mail me (hernameisrioandsheruns[at]gmail[dot]com) your shipping address, so the vendor can ship the DVD directly to you. Thanks to everyone who entered! Thank you to Elevated Movies for providing this giveaway opportunity in conjunction with the DVD release of My Run.

Gaiters and Vibrams?

2011-09-23T11:55:00.000-07:00

I just saw a neat video online that may be of interest to Vibram Five Finger (VFF) wearers. It shows how to attach gaiters to the VFF shoe. It especially caught my eye because it featured my favorite gaiter brand, DirtyGirl gaiters!

Here's the video, from You Tube.

* REMINDER * Tomorrow is the last day to enter the "My Run" DVD giveaway !

Sleep Is Important

2011-09-21T21:48:00.000-07:00

Last week was supposed to be a high mileage week. The kind where most of the miles were planned during the weekend. Why is the word "supposed" in italics? It's because I learned that...

High Mileage Runs + Tween Sleepover = Do NOT Mix

substitute "tween sleepover" with "sleep deprivation"

Goals:
1. Back-to-back long runs on Saturday and Sunday.
2. Host a Hello Kitty, rainbows and glitter slumber party.

Strategy:
Saturday morning is free.
There is plenty of time to run after my daughter's sleepover ends at 9am.

Reality:
Saturday: Run done as planned. Check!
Sunday: Found myself still up at 1am to the sound of persistent giggles.
By 3am Sunday: I was pretty certain the run was not happening Sunday morning.
By 2pm Sunday: while attached to the sofa, exhausted, I knew the run was not going to happen that day. Monday: Still recovering. Cleaning popcorn from between the sofa cushions.
Tuesday: Jumped back to where I was supposed to be on the plan.

Most importantly, the sleepover was a Hello Kitty, rainbows and glitter success!

*** Reminder: There's still time to enter the My Run DVD Giveaway! ***

Motivating Morning Runs and a Motivating Movie: My Run

2011-09-17T23:04:00.000-07:00

It was a great week of morning weather here with temperatures finally in the 70s to 80s. Really, how could I not resume my morning runs? It felt good to be out there before work, having imaginary races with the street sweeper. The street sweeper runs slow enough to make me think I can maybe outrun it ... but, of course, it eventually passes me. It's just one of those spontaneous "games" I sometimes play while I'm running. This week's runs were some of the better ones of this summer- worthy enough for my mental motivation file. Whenever I have one of those inevitable lazy moments in the future, I will pull up something from that file for motivation.

Speaking of motivation, My Run, the film documenting 57 year old Terry Hitchcock's journey of running 75 marathons in 75 consecutive days to bring awareness to the challenges of single-parent families, is coming to DVD on September 20th. As I pretty much only get to see kid movies in the theatres these days, I get excited when a movie I want to see comes out on DVD. I'm looking forward to checking this one out. A portion of the DVD sales will go to LIVESTRONG and Soles4Souls.

Would any of you like your own copy of My Run? If so, you may be interested in this giveaway. The film's promoters are providing three readers an opportunity to win a DVD!

Interested?

Just let me know you'd like to be entered in a comment to this post.
All "Blogosphere Elites" (including those who have this blog in their readers) please remind me in the comment so you get a bonus entry. You don't need to be a "Blogosphere Elite" to enter, but it may increase your chances.
The last day to enter is next Saturday, September 24, 2011.
Winners will be chosen by a random number generator.

All entries will be put into the random number generator
Three numbers will be generated
If a generated number is repeat number from a prior draw, that draw will be disregarded and another number will be generated (this means each number can only be drawn once)

That's it!

Good Luck!

Disclaimer: this giveaway consists of DVDs furnished by the vendor and not purchased by the author of this blog.

Scale Saga Continues

2011-09-13T18:37:00.000-07:00

Since my home scale woes earlier this year, I pretty much stopped weighing myself at home. In fact, I finally got rid of that body fat scale! I think I might have heard my husband cheering from the other room when he realized it was gone. Instead, whenever I want to make a good effort at watching my weight, I would start a food diary for several days. The food tracking really helps me stay on track!

Last week, I noticed a brand new Tanita Body Composition Analyzer at my work. One of my work colleagues, already familiar with the analyzer as a trainer, asked me if I wanted to give it a try. I admit, there was a brief moment of hesitation, but I agreed.

This fancy looking contraption connects to the step on scale.

He entered demographics such as gender, height, etc. He said it is very important to put down whether the person being weighed is athletic, or not. Each model has its own definition of what qualifies as athletic. This machine's manual considers anyone who works out 10 hours or more each week on a regular basis- not counting exercise newbies- as athletic. He also says clothes weight actually makes a difference. He often sees clothes weighing between 1-3 lbs. He arbitrarily put in 1 lb for my clothes weight.

My feet on the scale. Yes- the polish is there to camouflage some black toenails!

Results?

No, I'm not going to give actual numbers here, but my weight is 2 lbs less than it was when I stopped weighing myself last Spring. Not a huge difference, but at least it's in the right direction towards my "racing weight." Ha!
My BMI (Body Mass Index) remains within normal range.
My Body Fat Percentage is no longer in the "higher than normal" range. My body fat percentage is now in "normal range". Hooray!
This scale also gives a reading called a Physique Rating. It read "thin and muscular."

Thin and muscular. I think I like this scale.

The Last 2 Weeks

2011-09-11T19:32:00.000-07:00

I've been a bit busy with personal travel the last 2 weeks. Of course, it coincided with some high mileage run weeks. Just to keep things interesting. Of course!

My current training plan is to get my base back so I can run 50K at the 12 hour night run next month. I am opting not to do any speed work until I start training for my planned January marathon. The plan has back-to-back middle to long runs on the weekends and 2 rest days per week. It maxes out at 50 miles/week, which happens twice in the cycle. This week was my 2nd 50 mile week. It didn't happen. I did get in 29 miles, and I'm okay with that. Did the best I could. Carry on.

This is what I spent most of my time doing with family and friends instead....

Checking out the HUGE chandeliers at the new Cosmopolitan Casino and Resort in Vegas

Taking pics of beautiful tile work in Vegas because I'm a design geek like that

Checking Out the Exterior of the Now Closed (2010) Liberace Museum

I Remember Him on TV Back in the Day and Would've Loved To See What Was Inside

Attended A Wedding at Rimrock Ranch Near Joshua Tree, CA.
My family dressed in 40's attire- it was a lot of fun!

Another Approach to Flexibility

2011-09-01T06:58:00.000-07:00

If there is one thing I know about flexibility, it's that I don't have enough of it! Although I have been stretching more consistently within the last year, yoga classes remind me there is still room for improvement. Lots of room. Recently, I've been intrigued with AIS.

AIS stands for Active Isolated Stretching. This dynamic stretching method was created by therapist Aaron Mattes. It focuses on working (contracting) one muscle group while the opposing muscle relaxes (lengthens). The dynamic part of this type of stretching allows increased blood flow to the area which can enhance the recovery process. As there is no prolonged "hold the stretch" in AIS, there is less of chance of violating the stretch reflex (a protective mechanism) leading to over stretching.

I'm Stretching...I'm Stretching!

If the name Wharton sounds familiar, you may have read about Phil Wharton in the September issue of Running Times. Phil is a therapist and runner who is known for his integrative techniques, including Active Isolated Flexibility work, with runners worldwide. There's a video with Wharton demonstrating this approach to flexibility at the Running Times website here .

General principals:

identify the muscle group to relax
isolate the opposite muscle group
do not "hold" a stretch for prolonged periods of time
assistance at end of range of motion - often done with a rope, but the muscle does the work
exhale with the movement
several repetitions done with sets repeated as needed

I will be giving this type of flexibility work a try. Now, where's a rope around here.....

Have any of you tried this? If so, what did you think?

Rio Reads... Relentless Forward Progress

2011-08-30T06:31:00.000-07:00

Relentless Forward Progress: A Guide to Running Ultramarathons is a non-fiction book by Bryon Powell that was published earlier this year. At the time of this review, the paperback book is available directly from the author on his website here. The book is also available at book stores and Amazon.com, who has the publication in paperback and Kindle versions.

Stuffed Penguin Not Included With Book

The author's target audience are runners preparing for or considering trying an ultra. The topics range from training, trail running tips, nutrition /hydration, injuries, gear, racing prep and how to deal with environmental factors. The author even touches on important, but seldom discussed topics such as going to the bathroom outdoors and burnout. Bryon Powell is not only an author, blogger and coach, but he is also an experienced ultramarathoner himself. The book contains training plans for distances from 50K to 100M, as well as advice on how to use and modify them to meet an individual's situation. Relentless Forward Progress is written from the first person point of view with guest contributions disbursed throughout the book. Guests include Eric Grossman, Krissy Moehl, Geoff Roes, Ian Torrence, Adam Chase, Michael Wardian, Dave Mackey, Dr. David Horton, Dakota Jones, Karl King, John Vonhof, Scotty Mills, Dr. William Henderson, Jamie Donaldson, Meghan Hicks, Michael Sandler and Jessica Lee.

When I was preparing for Old Pueblo 50 earlier this year, Powell's iRunFar website became a great trail and ultrarunning resource for me. This influenced me to purchase the book when it came out. The book gives a great overview on the basics from people who are active in or contribute to this sport. The style was easy to read and the guest contributions were interesting. The section on FOMO made me laugh because it is sooo true! Hint: FOMO=Fear Of Missing Out. I cannot comment much on the plans themselves at this time, as I am currently trying one now. However, I did appreciate that the author acknowledges the need at times to change our plan to meet our life obligations. Just about any newbie ultra or trail runner would find this book helpful and practical.

Does This Count As Cross-Training?

2011-08-26T21:22:00.000-07:00

Hula hoop. Yes, that kind of hula hoop.
I recall countless hours of my childhood practicing with a hula hoop but never able to sustain it for very long. On the other hand, my daughter is GREAT on the hula hoop. She is usually a finalist in hula hoop contests at parties, the bowling alley, etc. The guys in this video make it look so easy, I may have to give it another try. So don't be too surprised if you see it on my Daily Mile training log. lol.

Due to the heat advisory warning in the Phoenix area this week, most of my runs have been on the treadmill. Today I ventured outdoors for my 7 miler. Despite 94 degrees F at 5am, I saw a couple of the regulars out there pounding pavement too. It was inspirational to see others out there. Although I may have looked and sounded like I was getting worked over, at least I got done. You never know... just by being out there on the road, trail or treadmill, you may be inspiring others too.

Places of Interest: Sedona, Arizona, USA

2011-08-21T17:02:00.000-07:00

One of the things I like best about running is the ability to be a "tourist" and explore an area on foot. There are always those details one can miss when driving by that you can appreciate in a different way as you're running by. This is one of those places of interest: Sedona, Arizona.

Last week I was in Sedona for some work-related travel. Although I wasn't exactly thrilled at the idea of giving a presentation while there, I made the best of it by spending some time outside. It was about 15 degrees F cooler there than at home in the Phoenix metro area. Unfortunately, that meant the temperatures were still in the mid 90's- not exactly ideal for long runs in the afternoon. The early morning temperatures were quite nice, though.

Due to limited time, I chose to do:

A trail run on Bell Rock Pathway

A great resource to information on the several maintained trails in Sedona is the U.S. Forest Service Coconino National Forest website.

A road run along Highway 179

It was a great way to see some of the local shops and museums up close. I also caught an unexpected glimpse of a cornfield.

A hike down a street and up to a local landmark / reported spiritual vortex: Chapel of the Holy Cross

This chapel was built into the rock on this hill.

Seriously, it was eye candy at just about every turn. Sedona is a beautiful place. I hope to be able to return again when the weather is cooler. Here is my video from last week's visit.

Voting Frenzy Update

2011-08-17T22:25:00.000-07:00

Remember how this blog was nominated for the Circle of Moms health and fitness mom blog contest earlier this summer?
And the crazy voting frenzy that ensued?
And Patrick's suggestion for a "Circle of Dads" vote?

Well, the folks at Circle of Moms have recently posted up a feature of the "Top 25 Health and Fitness Mom Blogs" that you can read here. Amazingly, Her Name Is Rio and She Runs made the top 25! Woo-hoo! Thanks, again, for all those who voted for my blog. As you see the others on the list, it's easy to see why I feel honored to be amongst such great company. Your support is overwhelming and much appreciated!

Captivate Me

2011-08-16T22:22:00.000-07:00

Those of you who have been reading for a while know that I enjoy race events. I started signing up for races as an incentive to keep running regularly. Just a few local races scattered here and there to keep me motivated. With each experience I discovered I really liked them. Why?

Feeling of accomplishment at the finish line
Camaraderie with other runners
The excitement in the air (music! cheering! cowbell! MORE cowbell!)
The SWAG (Stuff We All Get): race shirts, samples, and sometimes even bling
New places to run- both near and far.
Social time: catch up with friends and make new ones.

Before long, my race calendar became full. Of course, I didn't actually race all of them. (not physically possible.) I have been fortunate that I can use marathons and half marathons as training runs at times. However, I realize that there have been races that I could have skipped.

The races I wasn't all that excited about.
The races my body was not prepared for.
The races I did not have a purpose/goal for.

Those are the races where I went through the motions but got very little out of the experience. Not any more. I have decided that

I am going to race with a purpose and race less often

I realize that I don't need frequent (i.e. monthly) races to keep running anymore. I just need to run races that captivate me and happen at the right time in my training.

Have you ever entered an event even though your body or heart was not into it?

Back-Back-Back

2011-08-11T20:33:00.000-07:00

"Back" seems to be the recurring theme this week.

Believe it or not, this was the first week of school for the kids in my neck of the woods. Just in the nick of time because mine were starting to get a bit feisty at home as boredom slowly sank in. Since Monday, it is almost as though they have become different people. They are humming around the house, talking excitedly about their new teachers and smiling with their friends. The kids are Back To School.

Book Being Held Up by The Kids and a Stuffed Penguin

I'm in the 2nd week of a new training cycle. I'm trying a new-to-me 50K training plan from Relentless Forward Progress by Bryon Powell. ( I hope to share more on the book in a future post). The plan has runs scheduled on Tuesday-Wednesday-Thursday and Saturday-Sunday. I've been able to make it fit into my work/life schedule and it's nice having some structure. So far, so good. I'm Back On a Training Plan.

Clear Summer Sky in Downtown Phoenix

The above means I am taking advantage of the before work-while-the-kids-are-sleeping and spouse-is-at-home time. Yes, I'm talking early morning runs. I remember it being light out early in the morning about a month ago. Not this week. My 5 minute warm up walks down my street were in the dark. I side-stepped what I thought was a dark bag on the sidewalk only to learn it was actually a cat. Despite the darkness, the hot weather reminds me it is still summer. Back to Early Morning Running.

After Today's Run

2011-08-03T18:06:00.000-07:00

Today's run inspired me to write a poem. It's okay, go ahead and laugh if you need to. I know my poetry writing skills are a bit rusty, but I think some of you will be able to relate to the topic matter.

After Today's Run

What do I notice

As I walk towards my door?

All the gnats that collided into this runner

Thank goodness there's no more.

Stuck to my skin

One gnat, two gnat, three gnat, four

Only one got into an eye

Nothing in the nose or mouth, as it had in days of yore.

The gnats gross me out

So I delay the work on my core

A post-run shower rinses

All the gnats onto the shower floor.

Hel-lo August!

2011-08-01T09:56:00.000-07:00

Sooooo glad to be starting a new month- July was a tough one! Although I had planned a relative "rest" month with reduced mileage in July, the degree of cut back was much more than initially intended. There were no medium to long runs and several walks instead of runs. Looking back, I can now see the reasons why. Jinxed that they happened about the same time.

Crossroads: Thanks for everyone's advice- it really helped me frame my thoughts and put training into perspective. I started looking into races through beginning of 2012. Just tweeting about potential races with Emz, RunningLaur and Adrienne got me excited again.
Work Stress: End of budget year = lots of deadlines. Taking some vacation days this week to remedy that.
Medication Change: Since I had been doing better health-wise, my medication dose was reduced in an effort to taper me off of it. Unfortunately, this led to side effects: exhaustion and just plain apathy. I slept a lot. I could barely get myself out the door or even on the treadmill to do the one thing that reliably increases my energy and improves my mood - exercise. It felt terrible. Luckily, my hubby recognized what was going on. My meds were adjusted a week ago.

I'm happy to report that I'm feeling better.

July Mileage: 75

Changed!

2011-07-29T16:18:00.000-07:00

No, I haven't changed, but my blog's website has!

After purchasing the domain name back in January, I finally changed the site to the custom domain today. Six. Months. Later. Boy, talk about taking a while to getting things crossed off on the To Do list! If the old website is typed in, Blogger promised me that it will be redirected to the right location.

Please let me know if there are any problems!

Crossroads

2011-07-17T23:51:00.000-07:00

It's now been 6 weeks since my last marathon and I feel like I'm at a crossroads. Standing at this intersection has led to a lot more looking within myself than blogging. After a mini running break, I've slowly built up my mileage with a few fun 5Ks thrown into the mix. I've been working on improving my diet and am happy to report that I've lost half the weight that I gained since January (so hard!) Although I enjoy my runs when I'm out there, I've caught myself thinking,

What now?

For the first time in a while, I don't have any specific running goals. Although I'd always worked at getting faster each year, I realize that as a "master" runner, it may not be reasonable to keep reaching for a PR. I hate to admit it, but age has been a factor that sits in the back of my mind for a while now.

There are also no "A" races on the horizon. Usually, I use races to serve as motivation. Since I no longer have the 2nd (part-time) job that was funding my racing habit and an increasingly busy kids' schedule, I have to be more selective in what races I run in the next year.

Smiling Somewhere During Old Pueblo 50

As I try to figure out what's next, I do know one thing for sure.
I'm going to keep running.

Not-So-Great

2011-07-15T07:32:00.000-07:00

We all experience some not-so-great moments in our lives. I've had a few this last week:

My favorite compact camera was dropped for the last time and no longer works.

As result, there have been several picture-perfect moments since then.

I had a series of run workouts where I was struggling...really struggling.

This means the week inadvertently became a "cut down mileage" week.

I had a case of food poisoning.

That's what I get for eating something that is room temperature but states "Keep Refrigerated" on the label. D-oh!

Several deadlines at work.

I met most, but not all of them.

Made expensive last minute travel plans (flight tickets / car rental, etc.) only to learn that the plan has changed. And then, changed again.

Fortunately, in the big scheme of things- none of these not-so-great moments are serious. Then I see moments like the one the guy experiences below, and I realize that they happen to everyone.

Happy Weekend All!

Race Report: ARR Summer Series #3 2011

2011-07-08T21:55:00.000-07:00

For the 2nd year in a row, I visited Rio Vista Park in Peoria, Arizona on the 4th of July to run the Summer Series race. Fittingly, 4 miles is the distance- a change from the usual 5K distance in this series. There was also a 4 mile walk and 1 mile fun run held at the venue. As expected on a holiday, there was a huge turnout.

TIP: There is usually parking close to the actual start line. A lot of people park as soon as they enter the park or just outside the park entry. Don't hesitate to drive past them and see if there is closer parking. There are plenty of spaces at this venue and it's worth checking out before parking outside the park.

As the path is a relatively narrow bike path, the start was staggered according to expected mile paces again. Last year the announcer would announce when folks at certain paces would start. This year, there were runners in the start area holding up signs with expected mile paces on them. This allowed people to get themselves situated where they thought they would fit even if they could not hear the announcer. I thought this worked out better than last year. The loop course (on the other side of the picnic area pictured below) had some gradual hills. The weather was the typical Arizona Monsoon summer heat and humidity that makes a 6:30 am start much appreciated.

It looked like the heat affected many folks out there, but it was great seeing participants persevere. I had time to chat with friends both before and after the race, which is always a highlight. I got to see Adam briefly after his race and cheer Adrienne on as she neared the finish. As per tradition, there was 4th of July BBQ food after the race. Unfortunately, my body wasn't ready for that kind of grub so soon after a hot run. I went straight to the water bottles and Powerade Zero samples.

Chip Time: 34:38

This was a 1 minute 10 second improvement over last year! Although I feel comfortable with pacing myself in longer distances, I still have difficulty pushing myself consistently in shorter distance races. I probably could have pushed it more out there since I still had some left in the tank at the end. I think this may be related to my lack of consistent speed work and my fear of crashing early. Something I need to work on. Otherwise, I had a good time out there and got a workout in. Mission accomplished!

Seen On A Run

2011-07-05T19:07:00.000-07:00

Happy to be running under some cloud cover, I didn't realize that a storm was brewing. It's Monsoon season in Arizona.

Race Report (Vlog): SYTO 5K

2011-07-01T11:28:00.000-07:00

Bullet-Time

2011-06-28T16:09:00.000-07:00

Random updates that are totally unrelated to each other? Bullet-time!

Remember the zucchini I mentioned that was growing in just about everyone else's garden except mine? Well, my co-worker gave me one from her yard. It is HUGE! I wanted to take a picture of it compared to my hand, but there was no way to do it without going beyond a PG rating, so I placed a newly sharpened pencil next to it for reference.

What Should I Make Out of This?

Running has been interesting lately. Just as I hit my baseline four runs a week, the typical summer temperatures have hit their high. When you're running during a heat advisory, it is tough to tell if the run feels terrible because of my fitness level or the weather. I try to remind myself that this running will pay off later.
I finally went swimming last week and realized I need some new goggles. Any suggestions out there?
Don't forget to checkout SupermomE12's fundraising giveaway. There's still time before the drawing begins!
SYTO 5K was nice and sweaty. Thanks for hosting, Adam. Now, let me work on that post.....

MacGyver Running Tip: How To Deal With Jumping Cholla

2011-06-24T08:59:00.000-07:00

Remember the TV show MacGyver from the late 80s to the early 90s? The main character, Angus MacGyver, was the secret agent who dealt with complex problems with objects he finds at hand. I always thought that would be pretty cool to be that resourceful. Here's a tip that I learned that I think MacGyver would've appreciated if he was a runner.

If you run on or near trails in the southwest USA desert, you are bound to run into cholla cactus. They have wooden skeletons with jointed branches. One variety, nicknamed Teddy Bear Cholla, are covered with beige bristles that are actually hard spines. The tips of the spines are made out of microscopic barbs, which have led to its other nickname, Jumping Cholla. Their jointed segments detach fairly easy and will clutch onto whatever it may touch. Just search You Tube and you'll find videos of some unlucky people who got a bit too close to these plants.

Jumping Cholla near the house

During a trail group run a couple of months ago, I felt a sting around my left ankle every time I stepped down on my left foot. Initially I thought it was just gravel, but the stinging remained even when we changed terrain. A quick glance revealed that I somehow kicked up one of these segments into my ankle, where it was now firmly attached.

Segment that has separated from its plant

MacGyver Tip: My friend, Lori, found 2 sticks along the trail. Holding 1 stick in each hand, she placed each stick on opposite sides of the segment. Lori abruptly pulled the segment away from my leg using the sticks in a swift motion. It took a couple of tries and yes, it hurt, but it did the trick and no one got the segment stuck on them. Success!

It's Kale!

2011-06-22T06:15:00.000-07:00

I've been on a bit of a kale kick. After having an amazing kale salad at True Food Kitchen (website here) about a month ago, I've been been experimenting with this vegetable at home. I'm always trying to find new ways to get more green vegetables into my diet. This form of cabbage definitely meets that bill. Apparently it has decent levels of antioxidants, calcium, and various vitamins.

I've had it sauteed with olive oil, onion, garlic, and pine nuts. I have baked it with some northern beans and diced tomato. Both were pretty good. I found a recipe for kale chips- I think that will be next on my try it list.

How have you tried kale? Any recommendations?

On the running front, I'm slowly upping my run frequency after my short running break after RNR San Diego. I ran 2 days/week the first week, 3 days/week last week and am aiming for 4 days this week. The swimming hasn't really gotten off the ground yet, but maybe this will be the week that I finally sneak a swim in there. *fingers crossed*

There Once Was a Girl....

2011-06-20T06:10:00.000-07:00

There once was a girl. Well, the girl was actually 38 years old at the time, but that's beside the point. The girl realized that she needed "proper" workout clothes as she was now running on a fairly regular basis. She headed down to her local running store where she found plenty of technical fabric clothing. As she spied the rainbow of colors on the clothing racks, the girl started to feel a bit overwhelmed.

No, she thought to herself as she quietly took a deep breath. I'm only going to sweat in these clothes- no need to get fancy here. Stick to the basics: a few shorts, a couple of short sleeve and long-sleeve shirts, a pair of tights and some good socks. Only in black and white - so it's easy to match. That's it.

She made her purchases and designated a shelf in the closet to store them.

As time went by, technical shirts from races were added to the workout clothes on the shelf. When the girl found a great sale on running gear, she would "just pick up a few" with colors that matched those race shirts. Her running wardrobe became more colorful. When the girl went to a store to purchase yoga pants one day, she walked out of the store with a running skirt instead. Hats, arm warmers, and compression socks were added to the mix. The shelf slowly became fuller as its piles grew higher and higher.

Years later, the girl was putting away laundry when the shelf just couldn't contain all the gear anymore. An avalanche of workout clothes fell off the designated shelf. As the girl surveyed the colorful heap on the floor, she had to admit that this pile of clothing had a lot more than just the basics.

So the girl made a plan. She was going to get rid of gear that didn't fit and was worn out. She self-imposed a workout clothes purchase restriction for the rest of the calendar year. She will only replace worn out items if they are truly needed. She will give decline or give away race t-shirts that she did not need or want. She will donate extra technical shirts to folks who need them. The girl felt good about her decision. The girl, her husband and their closet lived happily ever after.

The girl in the above story may, or may not be the author. If she is the author, she will let you know how the plan is going in a few months.

***
Thanks for all who entered the Keepin' It Kool Giveaway! The random number generator picked the winner.

Congratulations SupermomE12! E-mail me hernameisrioandsheruns(at)gmail(dot)com with your shipping address and choice of Nuun flavor and I'll get it out to you. Choices of Nuun are: lemon+lime, grape, strawberry lemonade, tri-berry, fruit punch, citrus, orange and tropical.

Link Love

2011-06-17T08:54:00.000-07:00

I was recently led to a photo blog called Dear Photograph. The blog asks folks to submit "a picture of a picture from the past in the present." I can't explain it any better, but the photographs posted on the site will.
Isn't this a great concept? It almost makes me want to actually tackle those boxes of old pictures. ;)

**********************************************************************************
By-the-way, today is the last day to enter the Keepin' It Kool giveaway!

What Do You Keep In Your Bag?

2011-06-15T07:00:00.000-07:00

After Bikram yoga class with The Boring Runner and RunningLaur a couple of weeks ago, I was fishing around in my purse looking for a camera, when I realized how ridiculous it was getting in there. It was just full of random stuff. I did find my camera in there (hooray!) with a dead battery (boo!) It was time to tidy my purse up a bit. A few ~~days~~ weeks later, I emptied my bag on my desk and came up with this...

The following thoughts came to mind...
What are these receipts for?
Why are there so many of them?
How did my bottle of S-Caps get in there?
There are 2 earrings here, but they don't match where is the matching set?
Hole puncher?

What do you keep in your bag?

Keepin' It Kool When It's Hot in Herre

2011-06-13T07:00:00.000-07:00

Remember that song? (If not, the video is included for reference.)
That single received a lot of radio play back in 2002. The song came back to mind this last week as Phoenix area temps went back up to the usual early summer 100 degrees F. As I was picking up some Nuun at the store, I decided it's a terrific time for a give away for some items to help us keep cool while keeping active when it's hot.

The prize: one Keepin' It Kool Pak, consisting of:

1 21-ounce Camelbak Quickgrip

Podium Chill insulated water bottle
hand grip with a pocket, key fob and reflective stripe

1 tube of Nuun (winner's choice of flavor)
1 neutral patterned Kafka's Kool Tie (my Kool Tie product review from last year is found here)

The winner will be chosen by the random number generator from all entries received no later than Friday, June 17, 2011.

To enter, let me know you're interested in a comment to this post. That's it!

For those folks who want to earn extra entries, one can obtain bonus entries in addition to the interest comment by doing any of the following by the same deadline (optional):

If you're a "Blogosphere Elite" (Follower), let me know in a separate comment and you get one bonus entry.
Tweet this: "@runriorun Keepin' It Kool giveaway at http://tinyurl.com/y7lc84q". One tweet is one bonus entry.
Post this contest on your blog and let me know about it in a separate comment. This gets one bonus entry.

Don't forget to hydrate and keep cool out there. Good Luck!

Race Recap: Rock-n-Roll San Diego Marathon 2011

2011-06-10T17:53:00.000-07:00

Last weekend, I headed to San Diego for my 3rd RnR San Diego Marathon. Last year, the course had significant changes from 2009's course. As can be expected, there were complaints (some examples here). The race organizers must have heard some of them because there were some minor changes to last year's course for this year's event.

Expo
My family came with me to the Expo on Saturday. Although I'd like to think that they came to "support me", I know the true reason they came was for the samples and giveaways. I'm okay with that. If they're happy, I'm happy. Although I didn't catch any speakers or appearances, there were still plenty of people, booths and merchandising going on.

Yep...the kids had a good time

Race Day
I was prepped and ready to go 15 minutes earlier than planned that morning and drove towards the race start in the morning darkness. This was great, because last year I was stuck in traffic after getting off the freeway, arriving just 30 minutes before the race start time. The drive was going smoothly on southbound Interstate 5 until we hit traffic just south of Interstate 8. This... was not good.
From then on, it was stop-and-go on the freeway with all the other cars heading towards the event. As the sun rose, you can see that the folks in their vehicles were not looking happy. For a split second I thought about driving away and ditching the race, but realized that just like in training, you just have to be flexible and adjust to the situation.
After being stuck on the freeway for an hour, I noticed some people getting out of their vehicles to make their way a few miles to the race start on foot. This bonus "warm up" included a major hill climb to get there. Although it seemed a bit crazy, at the same time I didn't blame them. Worried that the gear check folks might be gone once I arrived, I decided to leave my drop bag and camera behind. Unfortunately, this means no video or photos of the race as planned. Instead I'll share this picture of the traffic I was stuck in.

View from Kettner

Start - Mile 0.99: Made it to the runner drop off area 30 minutes after the official race start. Fortunately, it was a large event so folks were still cued up to start. Quickly stepped into a corral. No idea what number it was, but quickly decided to call it the "Woo-Hoo!" corral because there was a lot of "Woo-Hoos!" going on. A fun bunch to start with.
Mile 1-3: My bladder reminded me that I didn't have a chance to use a port-a-potty before the race. Ignoring it didn't work. Finally took the time to make a stop and felt SO much better afterwards!
Mile 4 - 7: The half-marathoners and marathoners separated to their perspective courses. Most of the "Woo-Hoo!" group went with the half-marathoners. The course seemed weirdly quiet without them. The out-and-bank on Harbor Drive from last year was gone. Yes!
Mile 8 - 15: The half-marathoners are now visible again, but are separated from the marathoners by the center divide on the road for a good portion of distance. Thankful I'm feeling good, but just a bit jealous knowing some of the half-marathoners I started with were now finishing.
Mile 15-21: There is an expanded out-and-back on Morena Blvd compared to last year. The marathon is starting reminding me how much it hurts. Took the S-cap I forgot to take earlier.
Mile 22: Too late. Cramps. Very Bad. Both Legs. Wanted to stretch but afraid I wouldn't be able to start moving again if I stopped. Walked a mile instead.
Mile 23-24: Fiesta Island ahead. Sunny, but not as hot as last year. Notice more entertainment there compared to last year as well. I turned on my i-Pod: Gangster rap. Explicit version, please. Turned up the volume and started running again. Must push through.
Mile 25- 26: Realized they cut out some of the distance on Fiesta Island. Feeling grateful. Still in pain. Awesome motivational guy on bullhorn at 25.5 mile. Despite things not going as planned and the pain, I realize that this year was turning out to be a much better experience than last year. I think I might cry.

Chip Time: 4:43

I spent some good quality time under the Dodge sponsored tent, which had space for participants to stretch out on mats in shade. The transportation from the race was an improvement over last year. The line for the bus to the trolley station was in a different area and the line moved fairly quickly. The race organizers directed folks to 2 different trolley stations for finish line arrivals and departures, rather than just one (like last year) and I think that made a difference. Overall, this was a happy finish to my string of marathons this year. I'm glad I didn't ditch the event, after all.

Marathon Tip #2

2011-06-08T07:11:00.000-07:00

If one gets the urge to use the restroom during a race...listen to it and take care of the problem. Those port-a-potty lines can be long, but the feeling is not likely going to disappear on its own. Believe me- I've tried to ignore it. I've tried to will it away. It doesn't work. 26.2 miles is a l-o-n-g way. ;)

Should've Gone With the Zucchini

2011-06-02T21:09:00.000-07:00

It is picking time for many a home vegetable / fruit garden in the Phoenix area. This year, the kids and I planted only 2 things: cherry tomatoes and strawberries. Keeping it simple. Unfortunately, we've only had luck with one of them.

Successful growth so far goes to...

Cherry tomatoes ! (Son going through "I'm a Skater " hair stage now)

No luck so far with...

Strawberries :(

Something is getting to the strawberries before they are ripe enough to pick. Oh well, at least there is some creature out there enjoying them. After talking to co-workers and friends this week, I'm learning that zucchini is growing very well around here. Zucchini- we're taking you on next year!

On the running front, I am getting ready to run Rock-n-Roll San Diego this weekend. I want to make a new running memory there to erase the visions of those dreaded last miles on Fiesta Island last year. It will be my 5th marathon of this calendar year, so I'm looking forward to taking a bit of a training break afterwards.

:)

2011-06-01T20:46:00.001-07:00

Fast Boats and Fast Runners

2011-05-31T06:13:00.000-07:00

Fast Boats
The family and some friends headed to Firebird International Raceway on Saturday to watch the Lucas Oil Drag Boats Mayfest. This was the first time my family has seen drag boat racing. I didn't even know they had water at this venue! (I thought they only had tracks for car and motorcycle racing.) It was warm but breezy which made for pleasant sitting in the shade, but it was too windy at times for the boats to run. When the boats did run, they were fast!
I was able to get this picture during one heat.

See the boat?

However, most of my shots looked exactly like this:

See any boats? Yep, I missed them.

Overall, we had a great time.

Fast Runners

I also ran the ARR Summer Series #1 5K on Saturday. It was a warm morning with the outdoor thermometer outside my house reading 80 degrees F around 6:20 am.

There was a tremendous turn out with a record 1,032 finishers this year. Luckily, I had time to catch up with Adam, Tiff, Running Through Phoenix, and Suzanne. I finally got to meet Adrienne in person- yay! As a bonus, I got to tickle some cute baby and toddler toes!

L to R: Adrienne, Adam, Me, Suzanne, Running Through Phoenix

Just like last year, there was a staggered start. With the crowds, I wasn't able to start with my assigned group and ended up starting the race with folks much faster than me. Fun times. Despite the congested start with some mild bobbing and weaving, I had a great time running this race again this year. I even got a 14 second PR.

Chip Time: 26:21

Technical Difficulties- (update: fixed!)

2011-05-29T18:13:00.000-07:00

I've been informed that folks haven't been able to comment on my post, "In The Swim of Things". Hope to get it sorted out soon. Feel free to continue the dialogue on the prior post, in the meantime.

Thanks!

Update: FIXED!

In The Swim of Things

2011-05-29T13:51:00.000-07:00

Now that is almost summer, I'm taking up swimming again. Last year, I started sneaking in laps when I took my kids and their friends to the neighborhood pool. I figured, if they were going to have some fun cooling off, then I should too!

This year, I'm going to try a structured approach to my swimming. A friend suggested I slowly work up from 100 meters to 500 meters per session. I plan to increase the distance by 50 meters every few weeks. This should be interesting as I haven't done any arm strength work for quite some time. I'll keep you posted on how that goes.

Go ahead & laugh- at least I got the cap ON my head. Eventually.

Last summer when I was resting in between laps in the pool, I heard my daughter's friend tell my daughter,

"Wow! Your mom is IN the pool! My mom never goes in the pool. My dad swims with us, but my mom doesn't."

Who would've thought that kids would catch things like that? I encourage parents who can swim to think about getting in the water with your kids the next time you're at a pool. Even if you're in the water just a fraction of the time the kids want to be there (which is usually the case for me), not only do you get to cool off and maybe get some physical activity in, but your kids may notice too.

One final note...

As a former Military brat, I want to acknowledge this day of remembrance of those service men and women who made the ultimate sacrifice while in active military service on this Memorial Day. Have a safe and great holiday weekend!

Race Vlog: Whiskey Row Marathon 2011

2011-05-27T06:46:00.000-07:00

On May 14th, I ran the 33rd Annual Whiskey Row Marathon, benefiting the Prescott YMCA. It starts and finishes on the infamous Whiskey Row in Prescott, a city located in the mountain region of Arizona. Described as "one of the toughest Marathons in the United Sates," I really wasn't sure to expect. I knew there were going to be hills, but I didn't consider the altitude until the night before the event. When I later heard that approximately 40 people did the early start, I knew I was going to be in for quite a ride.

Elevation Profile:

After all was said and done:

it is challenging with impressive hills - more of a trail run, than a road run
be aware of your surroundings going out- when I came back, I was pretty much alone and accidentally took a wrong turn (10K route - oops!), inadvertently adding distance
very mellow start to the marathon; easy and nearby parking; lots of drink and food at the aid stations - win-win-win
beautiful scenery in a cute town with friendly volunteers
5:31 (oy!)

Video:

I Got Mail?

2011-05-26T05:51:00.000-07:00

Yesterday I received this in the mail.

Hmmm. It doesn't look like a bill. Phew!

What is coming to me from Monterey, California?

OBL and the marathon make the front page

It is a copy of the May 2, 2011 issue of the Monterey County Herald. Hey, this is an issue from the day after the Big Sur International Marathon!

Sure enough, there is a special section dedicated to the marathon in the paper. Check out the article on the left- it's the column by Donald from the blog Running and Rambling.

Inside this section, there is a listing of all the participants and their times. Wowie! If I knew it would be in print and distributed to everyone, I probably would've run a bit harder!

I must say, this was another unexpected, yet nice personal touch from the race.

Nothing Like Your Own Bed

2011-05-24T06:21:00.000-07:00

A couple of weeks ago, I actually slept the night before a marathon. Seriously. I slept multiple hours in a row the night before the race. Now that, my friends, is luxury! Despite always attempting to get a good night of sleep two nights before a race, I have to say... it felt soooo much better getting decent sleep the night before.

I guess I've become accustomed to the routine of:

travel to race destination --> check into hotel --> expo stop --> relax and hydrate rest of day away --> turn in early --> pretend to sleep --> toss in unfamiliar bed --> check the alarm clock --> visit the restroom (fluid overload!) --> return to bed --> not falling asleep --> turn in bed --> check the clock ---> frustrated because unable to sleep despite feeling tired --> another clock check --> toss and turn a bit more --> finally decide to get out of bed before the alarm goes off because, hey, when you're already up, you might as well get ready to race.

Yes. There is nothing like your own bed. Sigh.

If anyone has any secrets on getting good sleep the night before a race while on the road, please share!

Holy Moly!

2011-05-13T11:07:00.000-07:00

Here I am, catching up on blog reading now that Blogger has returned , and I learn that I've been nominated for this. Wow!!! What a surprise! A big and sincere thank you to whomever nominated and voted for me. With so many great fitness blogs out there, I am truly honored that folks take the time to read and support this one as well. :)

************
Just a quick update...
I'm carb loading and getting ready for the Whiskey Row Marathon tomorrow. My main motivation to finish the race in the later miles will be to make it to my son's Little League End-of-Season pizza party that afternoon. The website says it's a challenging race, so I'm not expecting any PRs, but I do hope I can complete it somewhere in between 4:20 and 4:50.

Well Folks...

2011-05-08T19:39:00.000-07:00

It's time for me to take a blogging break.

In the meantime...

You can keep reading my gripes about my workouts on Daily Mile. If it makes you feel better to know that others are having a rough time with their runs, you should friend me there. :) The widget is on the side bar.
I plan to continue putting together videos and will add them to You Tube, here, as they are completed.
Catch you on the road, the trail and in blog-land!

Today's Post Marathon Tip

2011-05-04T19:51:00.000-07:00

Don't step on the scale in the few days after your marathon.

If you do end up weighing yourself, there's a good chance you wish you listened to my tip.

Video Report: Big Sur International Weekend with Runner's World Challenge

2011-05-02T18:31:00.000-07:00

They're right. Big Sur is beautiful.

On May 13, 2011, I joined approximately 13,000 registrants for the 26th presentation of the Big Sur International Marathon. This year's revised course was an out-and-back along Highway One starting from Carmel River Bridge to Rocky Creek Bridge and back with a detour through Point Lobos State Park around the 22 mile point. It had 13 hills, making for more elevation change than the usual course. The race had a 6-1/2 hour time limit. There were 3 corrals based on expected finish times and events. There were several events happening at the same venue, including the marathon, marathon relay, 21 miler, 10.6 miler, 9 miler, and 5K. There were also participants in 2 challenges this year, the Boston 2 Big Sur Challenge and the Runner's World Challenge. Congratulations to Jesus Campos, the male leader at 2:31:54 and Beth Woodward, the female leader at 3:05:05! The Monterey County Herald has a terrific slide show that you can check out here.

I am happy to say that I met my goals for this race: complete the distance before the cut-off time and enjoy the experience. The variety of activity added to the excitement on the course. There was a sense of camaraderie on the course with participants cheering on others and encouragement from the musicians along the route. I even took pictures for other runners during the race- something I've never done in a race before. A few of us were fortunate to spot some whales off the coast. Despite the course change, the race organizers retained many of the things that make this event special: supportive volunteers, humorous mile markers, fresh strawberries, cows in the pasture, grand piano music and race officials in blazers giving high fives at the finish line. A big thanks to my running friends (both old and new), Big Sur International Marathon and Runner's World for a memorable experience!

Here is my video report of the weekend.

Number 7!

2011-04-29T10:24:00.000-07:00

Luckily, my "no-tivation" has overlapped with my taper for marathon #7, making for the most mellow taper yet. I haven't even bought any cute or unneeded things! Yet. :) For those not in the know, just search for posts on my past tapers and you'll see what I mean.

This weekend I'm heading to Monterrey, California to run the Big Sur International Marathon. I had such a good time being part of the Runner's World Challenge (RWC) for the San Francisco Marathon last year, that I signed up to be part of the RWC group for this race. I'm looking forward to catching up with some of my running buddies and taking in the beautiful views. I also plan to do something I haven't done in quite a while: carry a camera during a race. Time goal? None other than making the 6-1/2 hour course time limit.

Catch you on the flip side!

NO-tivation

2011-04-23T09:19:00.001-07:00

I am sitting here at the ice rink, watching my daughter practice her back crossovers. Not only is she getting better each session, but she is also so eager to get on the ice. She doesn't seem to mind she has to wake up early on a Saturday to get here in time. In fact, she usually pleads for me to hurry up and get ready so we get there early.
This is a contrast to my workouts. For the last several weeks I have struggled to get out the door. There is a lot of self talk and convincing that ultimately leads to some delayed runs, treadmill runs , and yes, some skipped runs too. Usually this happens for a day or two and after some extra rest or sleep, I can pick up my training plan from where I left it. This time this no motivation, or "no-tivation" has lasted a bit longer. I am pretty sure this will pass in time. The only problem is I have 3 marathons planned in the next 6 weeks. Should be interesting...

- Posted using BlogPress from my iPhone

Location:E Bell Rd,Scottsdale,United States

What's Next?

2011-04-20T06:19:00.000-07:00

When I rediscovered running a few years ago, I noticed some aspects of the sport had changed from my high school cross-country and track days. A few examples...

Technical Fabrics: Workout clothing made out of materials beyond the cotton, spandex, and polyester that I remembered.
GPS watches. These units make my circa late 1980s -1990s sporty Timex Ironman watch seem like a basic everyday watch.
Sports drinks. They have evolved beyond Gatorade. Even Gatorade itself has transformed into various identities throughout the years (G2, Frost, Fierce, etc.)
Energy gels. Yeah, they didn't have those then.
Shoe types: stability, neutral, motion control, minimal, none.

Some aspects of running, however, haven't changed at all. Such as...

Training can be tough!
Runners share a special bond.
Running is inherently satisfying. You put the work in and it pays off...maybe not always in ways you wish...but it pays off.
Carb loading.
Shoe types: Nike, New Balance, Adidas, etc., none.

It just makes you wonder....what's next?

Product Review: Auria Exceed Earphones

2011-04-18T20:05:00.000-07:00

Auria recently sent me a pair of their Exceed earphones to review. It was perfect timing as my Nike Vapor Sport Bud Set (my 3rd pair of earphones in the last 12 months) had just decided to fizzle out on me. When I read that the company's products "were created by runners and cyclists" with athletes' needs in mind, I was looking forward to giving them a try.

Listed features of Exceed earphones include:

an XFit system to keep them in place comfortably
premium audio
allow ambient sounds to be heard when music is played at normal levels
be compatible with common mobile MP3 players and smart phones

Here is a picture of 2 views of the ear buds The product comes with 4 different sizes of rings that allow the user to find the best individualized ear fit.

The 1.2 meter cord comes with an integrated control. The slide control allows for volume adjustment. The function button controls play/pause, advance, etc. There is also an integrated microphone.

The earphones also have "personalizers" that can be swapped out to change the look of your headphones. Information about the personalizers can be found on their website here. There was also a mesh case included. The plug type is 3.5mm. Frequency response is listed 50-18,000 Hz.

I took the earphones for a 7 mile test run using my iPod nano. I learned the best way to get the ear buds situated in my ears was to place the ear bud into my ear and slide them downward until they fit. I found that I needed to use 2 different sizes of rings between my ears for the best fit. Once in, they felt comfortable. The controls were easy to use. I listen to my music between medium to medium-high volume and was able to hear the cars going by, the pebbles I accidentally kick down the sidewalk, and the dogs barking at me. Although I do not have a way to objectively measure the audio quality, I thought the audio quality sounded great. This is a set of solid earphones that worked great during my run and I'm looking forward to using it on
workouts to come.

Disclaimer: This product was sent to me at no cost by the company for a review. The opinions, however, are my own.

Royal Wedding Spoof

2011-04-17T09:57:00.000-07:00

The Oatmeal Experiments Part II and a Toast

2011-04-15T06:28:00.000-07:00

It has been a bit of an ironic week. I ran out of oatmeal on Monday and have yet been able to get to the store to purchase more. In the meantime, I have been getting more great oatmeal ideas! Lots of oatmeal ideas...but no oatmeal.

Oatmeal with almonds and way too many chocolate chips

There are some great new ideas in the comments to the first Oatmeal Experiments post ( thank you! ).
I also got some savory ideas from colleagues at work.

Crumbled bacon + crumbled goat cheese + maple syrup
1/4 cup cottage cheese + 1/4 cup pumpkin from a can added in last minutes of cooking, topped with cinnamon, nutmeg, nuts

I admit that I've never tried any savory options in my oatmeal before, so this will be a new world to me. I'm looking forward to trying them out this next week!

I also wanted to give a quick toast to those running Zane Grey and Boston. Raise a glass...

May the other runners respect you,

Trouble neglect you,

The Race Gods protect you,

And the finish line accept you.

The Oatmeal Experiments

2011-04-11T06:01:00.000-07:00

About two years ago, I re-discovered oatmeal.

No, not the packaged serving kind. The kind one measures out and cooks. I used to think that putting together a "real" breakfast would be too much effort before work (I have to admit that those tasty Pop tarts I had did not count). I realized it didn't take as much time as I thought it would. I was hooked. It became my go-to breakfast just about every work day. Don't get me wrong, I still don't have enough time to eat it at home. I eat my oatmeal from Tupperware either in the car or at work, but at least I'm eating something nutritious! At first, I was all about steel cut oats. After I got into a rut with them, I switched to rolled oats.

My oatmeal routine: 1/2 cup rolled oats + 1 cup water (or 1/2 cup water and 1/2 cup milk) + 1 tablespoon flax seed meal + sweetener of choice (brown sugar or honey) + fruit (raisins or slices of banana) + splash of vanilla extract over medium-high heat on stove while stirring intermittently until done and top with nuts (chopped walnuts or sliced almonds).

A few months ago, I realized I got myself into another oatmeal rut. Thus, "The Oatmeal Experiments" were born.

At first, I kept the same oatmeal recipe as above, but changed out what I used for sweetener and fruit. After finding some inspiration from a trip to a local frozen yogurt place, I started adding other ingredients to the mix.

Sweeteners:

blue agave nectar
brown sugar
honey
chocolate chips
jelly or jam
Nutella

Fruit:

raisins
slices of banana
dried cranberries
dried mango pieces- chopped up
shredded coconut
blueberries
strawberries

Add-ins:

chopped walnuts
almond slivers
crunchy peanut butter
cocoa powder
crumbled graham cracker

It has been a pretty fun experiment so far. I've found some yummy combinations, such as the peanut butter + jelly and chocolate chips + coconut combinations. I've also had some not so stellar, yet still edible combinations. ( Tip: with some ingredients, a little goes a long way.)

If you have any oatmeal ideas, please share!

A Ball in the Forest in Japan

2011-04-09T06:04:00.000-07:00

This Japanese cell phone ad may be just the thing to relax to...
Enjoy your weekend!

Product Review: Ink-n-Burn 4Arms

2011-04-08T05:08:00.000-07:00

When I was wondering around the Surf City Marathon Race Expo in February, one of the exhibitors caught my eye. Ink-n-Burn had several of their technical shirts and arm sleeves out for display. Their eye-catching graphics lured me in. As an arm sleeve fan, I love finding some that are a bit unusual. I was told that their sleeves are made individually by hand here in the USA. The sleeves are designed to be less tube like and more anatomically fitted. Although they were a bit on the pricier side at USD $32.95/pair, I decided to give them a try and support a company who's doing something different. It took me a while to decide, but in the end I purchased "Run or Die, Singletrack mind." If you look closely, you'll notice that the skull guy is carrying a water bottle in each hand. Love that.

The sleeve on my arm.

I have worn them many a time since. I've washed them in the washing machine and accidentally dried them in the dryer several times. For me, I have found the fit closer to my Zensah sleeves than my Moeben or Sugoi sleeves. They wick well, keep my arms warm when needed and do not chafe. There's been some minimal color fading, but the design, fit, and workmanship is still there, despite my abuse. I have not been able to find them in any local stores here in Arizona yet, but I have noticed that their online selection of items do change periodically.

If you are not able to check them out at a race expo, they have a website here.

Disclaimer: This review was done on a product that I purchased myself at a race expo and the views are my own. If you have a product you would like for me to review, please e-mail me at: rioruns(at)gmail(dot)com.

Mother Nature's Surprise

2011-04-06T05:41:00.000-07:00

In response to my last post, a few of you noted the news about this year's upcoming Big Sur International Marathon. As you may have heard, there was a landslide on Highway One along coastal California 2 weeks ago. Surprise! It involved part of the race route. There was a collapse in parts of the highway just north of Bixby Bridge. Now the road is closed for safety reasons and, surprise, it's not likely to be repaired in time for the race. Here's a picture from a recent e-mail blast from the Big Sur marathon folks. Looks pret-ty scary!

Photo from the Big Sur Marathon Team

The race organizers have been working hard at changing the course and all the logistics involved with it. Instead of a point-to-point course, it looks like it will be an out-and-back course.

Initially, I was disappointed as I was looking forward to running over the Bixby Bridge and experiencing the traditional course. But, hey, it's Big Sur! It is a beautiful area and the race organizers are known for putting on a first class event. I'm still excited!

At the very least, I'll be able to say I ran it "that year the landslide happened."

FAQ for the marathon changes can be found here.

Have You Ever...

2011-04-04T06:38:00.000-07:00

Have you ever touched the bottom of your shoe after running on the treadmill?
Serious heat there!

I wonder if it's the same after a road run?

Last week was the first week in a l-o-n-g time where I actually met my mileage and work out goals. Hopefully this means I'll be back on track for Big Sur in a month!

Just 0.3%

2011-04-01T12:30:00.000-07:00

As you may recall, I bought a new scale last summer so I can start tracking my weight, Body Mass Index (BMI) and % Body Fat numbers at home. I thought it might motivate me to stay on track with my food choices. My husband still thinks the "piece of crap" scale is inaccurate and will not use it. I'm still using it... begrudgingly. My weekly weigh-ins have reduced in frequency to every 2-4 weeks. Instead of motivation, I've felt frustration. My BMI remains normal so I am okay with that. My weight fluctuates within 8 pounds, so that's okay too. It is the % Body Fat reading that really irks me. It is in a "higher than desired" range and it has never changed since I started tracking it. Never changed until today, that is. Today, my body percent fat reading decreased by 0.3%. That's right. Three-tenths of a percent down over 7 months. How encouraging.

Arrrgghhh!!!!

Now I admit, I haven't gone on a strict hardcore diet. I don't do diets. However, I have made a lot of good changes in my food choices compared to a year ago. I guess I just need to make more of them. Baby steps!

Today, I had a time trial on my training plan. Warm up and cool down for 10 minutes each and run 1 mile as fast as you can in between. I wish I chose to do this earlier in the day because it was 86 degrees F outside.
The
Longest
Mile
Ever.
But I got it done: 7:58.

Everything is Better With Bacon

2011-03-30T21:27:00.000-07:00

I admit it. I enjoy bacon on occasion. Even the judges on Top Chef have joked about how just about everything is better with bacon. Recently, I've noticed some pretty interesting bacon related products for the hardcore bacon fan.

Bacon Flavored Lip Balm for Smooth, Bacony lips

Will this Bacon Wallet match your outfit?

You can even get your favorite kiddo their very own plush bacon.

Now Denny's Restaurants are hosting Baconalia, a menu full of, yep- you guessed it, bacon dishes.

Never thought I'd see "Bacon" and "Sundae" together.

******

On the running front, I was actually able to get out of bed early enough to run today. It has been a battle for me to do morning runs for the last month. When I had to choose between sleep and run, sleep had been winning. Today...run wins!

Another Marathon...Another Lottery

2011-03-29T18:38:00.000-07:00

Seems as though there are an increasing number of races that get filled up fast. One of them is the St. George Marathon held in St. George, Utah. The event has capped the number of runners to 7,400. Runner's World named it as "Most Organized Marathon" last year. I have yet to run it, but it has been on my radar for a few years. Why?

Reason #1: Views
You know I love running in pretty places.

Reason #2: Have you seen the elevation chart?

I Want To Know How This Feels Like!

Registration goes from April 1st through May 1st. Runners can run the race by:

Winning the lottery of entrants during the above time frame
Getting a guaranteed entry if you've entered but did not win the lottery the 2 previous years (called "Third Time is the Charm")
Residing in Washington County, Utah.
Participating in the St George Marathon Runner Series.
Being a member of the 10 year club (ran 10 or more previous St. George Marathons)
Running for charity
Doing a Group Registration

The fee is $80. Yes....$80. Meaning, less than $100. For a marathon.

I'm not sure if I can swing it this year, but if you're interested, mark the lottery on your calendar! Have any of you run it?

An Update and A Winner

2011-03-25T17:14:00.000-07:00

First, a running update...
After Old Pueblo, I was at a bit of a lost of how to resume training. I knew I needed to rest a bit, but for how long? And, oh yeah, there's that marathon coming up on May 1st. Ultimately, I decided to take a running break and just listen to my body for cues when to restart. On day 3, I was mentally ready for that post-run happy feeling, but my legs were still pretty beat up. After 5 days of no running, the aches were gone and I felt ready to restart. The next 2 weeks were filled with short, laid back runs. My legs felt, for a lack of a better term, "bulky" for the first 10 days. Very weird. This week I resumed a Runner's World marathon training plan from Training Peaks. I had good runs, not so good runs, and felt tired and hungry. Ah...it's good to be back.

Announcing a winner...
It's time to announce the winner of the Sony W Series Water Resistant MP3 Player Giveaway!
Now that my daughter is back home from school, she picked two names from a jar containing all the entries.

The two recipients are...

sAm
Steel Springs

Congratulations, winners! Please e-mail me [ rioruns(at)gmail(dot)com ]your shipping address and I'll get it out to you.

If you'd like to purchase the MP3player, Sony has provided a link where readers can purchase one at a reduced price through August. Discount link: www.sony.com/runningmate

Things I Learned at My First 50

2011-03-23T04:39:00.000-07:00

Now that I've had some time to reflect on Old Pueblo, here are a few things I learned at my first 50 miler.

Have a back up nutrition plan. I trained eating pretzels, chips and jelly beans in addition to GU. When race day came, my dry mouth didn't allow me to swallow the pretzels and chips. There was food offered at the aid stations, but I was too scared to try anything new other than the chicken soup. Can you say nutrition FAIL? Tip: Try lots of different types of food so you have an idea of what you can use, in case your primary plan doesn't work out.
Put things you may not think you need in your drop bags. Even if you do not use all of them during an event, it is reassuring to know that it is there. I wish I had extra gel in all my bags rather just in one of them.
Drop bags do not need to be fancy. One of my 4 drop bags did not make it back to me at the end of the event. The bags just need to be identifiable as yours, sturdy enough to be handled and, ideally, it closes to keep contents in check. I used a combination of bags I had around the house, including a lunch tote. One runner had an impressively organized set of shoe boxes re-purposed as drop bags.
Put in a fresh set of batteries in your headlamp before the event or keep an extra set with you. I wore my lamp at the beginning of the event, stuffed it into my pack until I needed it later that day. As I grabbed the light out of my pack, I saw light reflecting back at me and realized I left the light on all day. Du-oh! Thankfully, it had enough juice to light my way to the finish, but it was on a less bright "power saving" mode. Not ideal when on an unfamiliar trail. In the dark. Alone.
Turn your headlamp OFF when you are not using it. See above.
If you have a time goal...keep focused. When fatigue sets in, it's easy to let my mind drift. Once I hit 40 miles, I relaxed a bit and walked more. Then panic set in when the sun started to set and I realized that I may have relaxed a bit too much.
Pay attention to course markings. Look at the ground for markings, look at the shrubs, trees & gates for ribbons. Some experienced trail running friends inadvertently added some mileage to an already long day.
Be prepared for changing temperatures. If you are a middle-to-back of the pack trail runner like me, either wear some sleeves or have access to a jacket. As soon as the sun goes down, it can get cold quick!
Enjoy the day. Despite the length, this run was the first long run I had in awhile in which I didn't think "Why am I out here?" Seriously. I committed my day to the run and spent the time enjoying the experience. I made an effort to enjoy the views I ran by. There are ups and downs, as a lot of things can happen over 50 miles. However, the goal of finishing always remained in range. A good attitude made all the difference for me.
Our bodies are capable of amazing things.

Survey of the Month: Are Runners Exercising Their Upper Body?

2011-03-22T07:00:00.000-07:00

A recent article in Running Times discusses the importance of developing upper body flexibility (as opposed to just strength) in training. The full article, including some recommended exercises, can be found here. The argument is that problems in the upper body end up being compensated in the hips and spine. Having loose torso and shoulder muscles can improve form and efficiency.

I'm all for improving my form and efficiency. Time and time again, race photos show that I can use some help in this regard in any distance further than a 10K. I'm the first one to admit that I really don't do a lot of work on my upper body. Period. It's been an ongoing challenge sticking with my core workout, let alone anything dealing with my back, shoulders and arms. And flexibility? Forget about it!

This month, we're taking inventory on how often we runners work on our upper bodies. Either this will inspire me to do more or will reassure me I'm in good company. If you have any tips, recommended exercises, feel free to mention them too. In the meantime, I'm going to see if I can incorporate some rockers and lower body crawls to my core routine.

Product Review: Sony W Series Water Resistant MP3 Player

2011-03-19T22:12:00.000-07:00

Sony recently sent me a Sony W Series MP3 Player to do a product review. This was a great opportunity for both me and my daughter. I had been curious about this cordless MP3 player and was excited to try it out. My 9 year-old needed something to feature in her class assignment: a poster advertising a product. A product review and homework assignment at the same time? Done and done! Here are the results of our joint venture.

Artwork by My Daughter

I still remember when I saw a Sony Walkman for the first time as a kid. My mother brought home a portable tape cassette player with a leather (maybe pleather?) cover and 2 outlets for headphones so more than 1 person can listen to it at the same time. It was a cool piece of technology at the time and led to many other portable music players that we all called Walkmans. (Kind of like how we use brand names for products like Kleenex, Q-tips and Post-Its now). When I opened this package, I realized that this is not your mother's Walkman.

This MP3 player is noted to have 2GB and up to 11 hours of music playback. In the package you get: 1 player with Medium sized ear buds installed, 2 pairs of additional ear buds (size Small and Large), USB cable, holder and product information. The information notes that the player is water resistant with the USB jack cover closed (can be exposed to sweat or rain or rinsed in water), but not meant for use underwater.

"As you run with the Walkman you want to run for miles"

Two features that distinguish this MP3 player from others on the market is:

water resistance
there are no cords

The unit fits behind your head with the ear buds in your ears. I tested the unit on a 10 mile run. By mile 2, I didn't notice the MP3 player. No bounce or movement. I found it to be very comfortable. It was then when I realized how much time I spend fiddling with cord placement during runs.

"Do you want to stay tied up in you're ipods cords? Well do you?"
"Why can't I hear! Ow! My cords" (sad face with tears)

Importing music can be done in a few ways and was simple to do. The MP3 player is compatible with both PCs and Macs. The right ear bud has a magnet that couples with the left ear bud. This keeps the unit neat when not in use and also serves as an auto-shut off function for the unit. There is also a feature that allows the user to limit the volume automatically, if desired.

"I am hearing well."
"Yah, now no cords and doing fine"
Wearing the W series Walkman and heading for the Finish Line

The unit retails for $59.95. For more information, the official website is here.

"Amazing. Cool. People all over the world use it."

Well, I can't vouch where Walkman users are in the world, but I can host a GIVEAWAY....

If you're interested in winning a Sony W Series Water Resistant MP3 player, generously provided by Sony for readers of this blog, you can enter by:

Saying you're interested in a comment to this post
If you are a Blogosphere Elite (also known as a Follower), please state so in your comment and you'll get an extra entry.

The deadline to enter is Thursday, March 24th.
Two winners will be drawn from a hat by my daughter and announced on Friday, March 25th.
Good Luck!

This product was provided by Sony, but the review and opinions belong to me. The drawings, on the other hand, are the creation of my kiddo. Thank you, Sony, for this opportunity. If you have a product you would like me to review, please contact me at rioruns(at)gmail(dot)com.

Motivational Film For Tweens?

2011-03-15T08:00:00.000-07:00

I went out for a short out and back run yesterday. My kids wanted to come with, so they paced me while riding their Razor scooters. One was out in front of me and the other rode behind me. It actually went pretty well. Well, that is...until about midway through. The sound of metal scraping along the sidewalk jerked my head back. I saw my daughter wipe out in s-l-o-w--m-o-t-i-o-n. After a few seconds she started to cry. A quick survey showed some minor abrasions on her shoulder, wrist and hand, but a very bruised ego.

"Let's go home," I declared as I folded up her scooter. I carried the scooter as we walked towards home in silence. After a few minutes of walking, the tears stopped.

"Mom."
"Yes?"
"Give me my scooter."
"Your scooter?"
"Yes. I'm going to ride it."

I unfolded it and gave it back to her. Determined, she rode her scooter the rest of the way home as I followed behind her and her brother.
She later said, "Mom, remember that movie, Run, Fat Boy, Run? That's why I rode my scooter back home."

Run, Fat Boy, Run. Not just a British comedy, but also a motivational movie for tweens.

Remembering Sally

2011-03-13T14:17:00.000-07:00

Like many others in the running community, I was initially shocked and then deeply saddened upon hearing about the loss of elite marathoner Sally Meyerhoff last Tuesday. For those unfamiliar of her running career, Running Times has a retrospective here. Whenever I saw her with the guys in the lead pack at local races, I cheered her on. Even more impressive was her genuine personality. My thoughts are with her family during this difficult time.

This video captured a race that exemplifies Sally's drive and focus despite challenges.

Race Report: OP50

2011-03-11T09:22:00.000-08:00

This year's Old Pueblo 50 Mile Endurance Run was held on Saturday, March 5th in Sonoita, Arizona. Traveling through the Santa Rita Mountains, the course consists of 2 loops with an out-and-back section in between. These mountains are about an hour South of Tucson. There were 180 entrants listed and 125 finishers. 118 of the finishers completed the course within the 15 hour time limit.

The Day Before
I decided to arrive the day before the race and stay at a hotel in Tucson. First stop: packet pick up! It was held at Fleet Feet Sports. The shop was busy and the folks friendly. A store clerk warned me the temperature the next day may reach 80 degrees F. I was given a bag, a long-sleeved tech shirt (yes!), Chia Seeds, a course map and the course directions. Reading through the directions was a bit overwhelming. I folded it up with the plan to carry them and the hope to not need to use them.

Next on the agenda: drive to the race start at Kentucky Camp. I wanted to drive there during daylight to get a better idea of time and direction to lessen my chances of getting lost in the darkness of morning. I had no idea how close the course to the US/Mexico border until that drive. Not only did I pass a U.S. Border Patrol Checkpoint on the way to the start, but I also caught a glimpse of this sign.

Hmm...that's reassuring.

Race Day!
I was out the door by 4 am and driving in 43 degrees F to the race start. An hour later, I was back at Kentucky Camp, but the temperature had dropped to 28 degrees F there in the mountains. Big temperature change! Participants parked on top of a hill and walked 1/4 mile down the hill to the race start. Somehow, four other Phoenix area runners and I found each other and got to briefly catch up before race directions were given. Soon, we were off in the darkness!

Miles 1-17: The terrain was quite varied, with single track, rocky hills, jeep trails, cattle guards and sandy washes. The beauty of the area was impressive. My strategy of hiking the uphills and running the straightaways and downhills was working pretty well. I shed my jacket and gloves at the 7 mile aid station and stashed my headlamp into my pack. By mile 13, the distance started to spread amongst the participants. At this point I started listening to my iPod for some motivation and distraction.

Miles 18-33: Two words: wind. hills. The wind was quite strong, forcing me to walk some sections I'd normally run in an effort to conserve my energy. My mouth was so dry that I had a hard time swallowing my pretzels and chips. As a result, I ran out of gel earlier than expected. I didn't want to experiment with foods at the aid stations that I hadn't tried before, so I was hungry and low energy for a few hours. Did I mention there was a lot of wind?
Another lesson learned: when taking a trail run potty stop, check the branches for thorns before you step into/behind them.

Miles 34-50: I was never so happy to get a drop bag as when I finally got to my bag with extra gels at an aid station. Energy back up! Some friends and I found each other again for a while in this section, which was also a mental boost. They helped me run more and walk less, although I have to admit there was more walking during some straightaways here. I was starting to feel tired and my uphill climbs became slower and slower. After my Garmin battery power died, I had to rely on the aid stations to let me know where I was. Out of the trees, I soon heard bagpipes playing, as I got closer I learned it was from a boom box at the 40 mile Aid Station. I am almost there! I almost cried at this point. Then came the longest 10 miles ever.
The afternoon sun was starting to go behind the mountain and it became cold. There were multiple small stream crossings in this section. I was successful at keeping my feet dry through all but one of them. After sipping some chicken noodle soup at the 46 mile aid station, I started running like a madwoman to try to beat the sunset. Unfortunately, darkness caught up and passed me. All of the sudden, it was a new game. A game called "Find the Trail Marker and Don't Trip"
I became obsessed with finding the next glow stick, ribbon, or flour marking, to be sure I wasn't lost. Every time I found one, I was reassured briefly. Then I'd feel like I was on a road to nowhere until I found the next. Luckily, I tripped and fell over a rock only once. Darkness apparently slowed down other folks as well, as I passed four guys during this time. Finally, we hear a voice calling from the darkness ahead, "Just 250 more yards. Keep going!" Suddenly, out of the darkness, there were lights, people in warm puffy coats giving us a warm welcoming cheer.

Official Finish Time: 13:50

Some of the SWAG

At the finish, I met and thanked the RD and the wonderful volunteers. In addition to my Finisher's buckle, I received an agave cactus and a pair of running socks! After gathering my drop bags I headed back up the hill to my car. To the hotel room. To a nice, extra-long shower.

Race Report Prologue: OP50

2011-03-08T17:55:00.000-08:00

As I struggled out of my vehicle Saturday evening, I glanced at the sky and realized that it was as dark then as it was when I left my hotel that morning. I had no idea what my official time was. My Garmin died somewhere after 8 hours. Or maybe it was 9. At that point, it honestly did not seem to matter. I decided early that morning that the day was going to be dedicated to being on the trails. So, I did.

Stiffness seemed to set in at every joint in my body as I shuffled towards my hotel room. Overall, the pain and stiffness felt familiar from past long runs. However, this time my body discovered some new discomforts as well. My tongue touched an area of tenderness on my palate. Probably from over-vigorous sipping from my hydration vest hour-after-hour. There's also a new sore spot on my lower back where part of my pack rubbed. Chapped lips. Three blisters - not too bad. Toenails intact, but feet too swollen and sore to put my compression socks on.

After taking a blissfully long shower, I carefully sat on the edge of the bed. I reached into my bag and brought out a palm-sized package. After carefully removing the overlying bubble wrap, I admired it for a bit before putting it next to my keys on the desk. It then hit me.

I just finished my first 50.

The End Is In Sight

2011-03-03T20:23:00.000-08:00

The end of taper madness, that is. I'm finally near the end of a gradual 3 week taper. Tomorrow, I'm heading to Tucson for my first 50 miler on Saturday. (Eek!)

I have to admit, this bout of taper madness has been the worse I've experienced, yet. Maybe it's because it is for a distance I've never attempted before. Maybe it's because it's been a l-o-n-g taper. Maybe it's just me.

I've been experiencing the usual:

nervousness
the munchies
worry
excitement
self-doubt
palpitations
weird, unexplainable "pain" in various parts of my body- usually in the legs or feet
thoughts ranging from "I can DO this!" to "Why did I think this was a good idea?"
buying something cute that I don't need. Yesterday, out of nowhere, I decided I needed a small hand-held video camera. This need apparently arose as soon as I saw this purple one in Target while buying supplies for my drop bags.

Isn't it cute?!

Heaven help me if I ever decide to do a 100. Oh, man.
See you on the flip side.

Rio Interviews: Dan McKenna

2011-03-01T06:00:00.000-08:00

I recently had the opportunity to chat with Dan McKenna, a runner and triathlete from New Jersey who is about to run an event of a lifetime. Dan will be leaving the comforts of everyday life for Chile on March 3rd. He is taking on the Atacama Crossing, a 150 mile trek across the Atacama Desert of Chile from March 6 - March 12, 2011. This event is part of the RacingThePlanet 4 Desert series .

Dan McKenna

This adventure race will be a departure from the usual race in not only location, but in logistics as well.

Dan: It's a little different than the typical race. It has 6 stages. The first 4 stages are 25 miles each. The 5th stage is 50 miles, divided into part A in the morning and part B at night. The last stage is a 10K to the finish line. ....The desert is varied in terrain, from hard sand, compact ground to very loose and thick sand. Although its known as one of the driest places on earth, there will also be water crossings. All participants are self supported. I have to carry all my food and gear for the week on my back. It's a 20-25 pound pack on my back.

Rio: What are you doing for food?
Dan: It's mandatory you have 14,000 calories in your pack at the start of the race. I've been shopping around for dry foods like beef jerky, power gels, anything that will give me the calories and nutrition I need, but not go bad and is easy to push into a backpack.

Rio: Do participants camp at night or do folks go all night?
Dan: The race organizers provides tents, water, fire and medical attention when needed. At the end of each stage, people set up camp and rest and prepare for the next day. I hope to finish each stage before the hottest part of the day, nurse my legs back and fix my feet up.

Rio: How do you train for something like this?
Dan: Training has been very hard. My work hours make it difficult. I work from 8 am to 6:30 or 7 pm every weekday. I go home and spend the next 4 hours training. Monday through Friday I do a 10 - 12 mile run. Mondays, Wednesdays, and Fridays I do weights. Tuesdays and Thursdays I do an hour of boxing. Saturdays I do a longer run, 15+ miles. Sundays, I rest. Lots of snow this winter, I couldn't really prepare myself for the heat. A lot of runs have been on the treadmill.

Dan logging some miles on the mill

Rio: What kind of strategy do you plan on using during the race?
Dan: I really want to push with the front of the pack. I'm going to try to maintain an even pace through the whole thing. I'll be happy to be running between 8 to 12 minutes per mile depending on the terrain and altitude. My goal is to put my head down and push through as long as I can go. I figure, if I'm going to do this, I'm going balls to the wall.

Rio: Do you want to do the other races in the 4 Desert Series?
Dan: I'd like to do another, sometime later. I've been eyeing the Gobi March in China. But I'd like to see how this one goes first....

Rio: On the event website, I saw that quite a few people do this for charity. Is that something you are doing?
Dan: When I saw I could do it for charity, I knew right away I had to do that for the St. Baldrick's Foundation.

Training with the Pack

Rio: What are you taking away from this experience, so far?
Dan: I've learned a lot about myself. If you want something bad enough and work hard, you can accomplish more than you initially thought. I want to take this experience and apply it to other parts of my life.

Thanks, Dan, for taking time out of your busy day to talk with us. Wishing you the best of luck in your adventure run!

You can follow Dan's adventure here: Conquer Atacama Facebook Page.
To learn more about St. Baldrick's Foundation, the non-profit organization that Dan is running to raise funds for childhood cancer research, check out the link here: Conquer Atacama

We Got Winners Over Here!

2011-02-27T15:08:00.000-08:00

Without further ado, here are the 8 folks who won one of these magnets in the Run.Giveaway.

Congratulations

Adrienne
Jess
Erica H.
ajh
Georgia Snail
Darlene
Jamie
Indi

Please e-mail your shipping address to rioruns(at)gmail(dot)com and it will be on its way to you!

2011-02-24T07:00:00.000-08:00

Fathom Events is hosting another nationwide one-night event on Thursday, March 31st. Sponsored by Active.com, it is the showing of the award winning documentary, My Run. It features Terry Hitchcock, a 57 year old man who ran 75 marathons in 75 consecutive days in an effort to increase awareness of the challenges of single parents after he became one himself when his wife lost her battle with breast cancer. Tickets are on sale now with a portion of proceeds benefiting the Livestrong Foundation. More details can be found here.

Here's a preview...

Run. Giveaway.

2011-02-22T07:00:00.000-08:00

Would you like a magnet to let the world know about your interest in running?
Perhaps you could use a magnet as a visual reminder to do your run for the day.

How about a magnet to warn a potential thief that he or she should just give up figuring out how to break into your vehicle and run away? Run for their lives before you get to them, that is.

If so, keep reading...

This bumper sticker-sized magnet, made by Build-a-Sign.com for the readers of this blog, is perfect to put on your car or your refrigerator. If you're interested in getting one, just say so in a comment to this post by the end of Saturday, February 26th. Eight winners will be drawn by the random number generator on February 27th.
Good Luck!

Thanks, BuildaSign.com for donating these customized magnets!

Race Report: 2011 Lost Dutchman Half Marathon

2011-02-20T12:00:00.000-08:00

The Lost Dutchman Marathon, Half Marathon, 10K, 8K Trail Run and 2 Mile Fun Run were held on Sunday, February 20th. This was the 10th Anniversary of this event, held in Gold Canyon and Apache Junction, Arizona. The course runs along the base of Superstition Mountain, a place rumored to be where the Lost Dutchman mine once was. I personally haven't yet checked this out, but hey- who am I to mess with a legend?

Logo on this year's long sleeved race shirt- from race website.

Last year I ran the half marathon and enjoyed it so much that I signed up again. However, this time it was meant to be a supported training run. The beautiful location would be the inspiration needed to ensure I got this run done! If interested, last year's report is here. This year the weather had less sun (none, actually), and some light rain varied with drizzle. I did my usual run the day before, so I wasn't sure how I'd feel during the race, but I was healthy. My goal: feel strong and run evenly paced throughout. This year I noticed they had start corals based on estimated mile pace. It was still a crowded start.
M1: 9:37
M1: 9:40
M3: 9:20
M4: 8:50
M5: 9:03
It was cool to see the race leaders after their turn around when I was around 5-1/2 miles in. Even better was seeing Adam, the Boring Runner, in the top 15! He was in the zone and looking strong. I hope he'll post a report on his amazing race on his blog, which you can find here.
M6: 9:05
M7: 9:07
M8: 8:30

M9: 8:54

M10: 9:24

M11: 9:00

When I realized how close I was to breaking the 2 hour barrier, I could not help but push it a bit at the end.

M12: 8:54
M13: 8:33
0.15 mile at 7:19
Chip Time: 1:59

The HM Medal

I will take an unexpected PR, thank you very much. Got my medal, stood in a fast-moving line for some grub (fruit, yogurt, granola, chips) and caught up with some friends and co-workers at the finish area for a bit before leaving for the warmth of my minivan. My favorite picture from the event was the one taken at the Refuel with Chocolate Milk booth after my run.

Apolo Ohno & I sporting our milk mustaches

Thanks, Lost Dutchman, for not only another great event, but also for bringing the great running weather!

Today's Run

2011-02-18T11:50:00.000-08:00

Today's run in pictures.

Sun played peek-a-boo with the mountains and clouds

A trail to paradise? Yes, please.

Dying cactus amongst living ones.

Um, I better hike, rather than run, up this one.

Suburbia ahead.

I unintentionally startled a hiker. She said she thought I was a bobcat. Poor hiker - she was petrified. Wish I had a picture to show you, but I decided the right thing to do was to apologize rather than take her picture. Have a great weekend, folks!

The "Bobcat"

February Survey of the Month

2011-02-16T19:43:00.001-08:00

There are countless articles out there that tout the benefits of either slow long runs or race paced runs. Some articles argue for incorporating both types of training.

What seems to work the best for you?

Long Slow Distance (LSD) Runs

Race Paced Runs

The survey will be in the sidebar through February 28th!

**********

On a side note, I got a race photo first!

A photo of me in action. Sprinting? No. Airborne? No.

Drinking (and spilling) water at an aid station. Yeah, baby. Now, that's a glamour shot!

Still Around

2011-02-14T20:02:00.000-08:00

First off,

Happy Valentine's Day!

I haven't had enough time to do a proper post, but wanted to let you know I'm still around. It's been quite busy with work and work related travel lately. So busy that I had my first DNS (did not show) on Saturday! Oh, well. After enough time, it is bound to happen!

Race Report: Surf City USA Marathon

2011-02-09T21:08:00.000-08:00

Over 20,000 runners and walkers flooded Huntington Beach, CA for the 15th Annual Surf City USA Marathon and Half Marathon on February 6th. It was great running weather with an overcast start and sunny end for most participants. The marathon started at 6:30 am on Pacific Coast Highway (PCH) going by the Huntington Beach pier , through Huntington Central Park, passing the Bolsa Chica wetlands and then Bolsa Chica State Beach. It was generally a loop course with some out and back (double back) segments integrated within. The half marathon started at 7:45 am on PCH turning around at the Bolsa Chica Wetlands. Both events had wave starts. They also held a charity One Mile and Kid Fun Run events this year.

Sunset and the Pier

If you know me, you know that scenery + run = happy runner. Billed as "California's Classic Ocean Front Marathon," this race has been on my must-do list for a couple of years. This year was the last chance for me to do the race and complete the California Dreamin' Racing Series at the same time, without having to repeat some races. Although at one point I reconsidered the effort, travel and cost of doing the race, I knew I did not want to regret not getting that series medal and finishers jacket.

Welcome to "INGTON BEACH". Photo FAIL on my part.

Last minute travel arrangements meant I had to drive, rather than fly, to California. Six hour road trip on Friday and I finally reached my destination. Went to the Expo on Saturday. They did a great job incorporating the retro surf theme going. I noticed the expo planners took a cue from grocery stores by having the bib/shirt pick up in the rear of the tent, so participants had to walk by the exhibitors to get there.

Entrance to the Expo

Race day finally arrived. As usual, I woke up earlier than the alarm clock. When I arrived at the race start, it was still dark outside. I found Sue, a runner from Utah who also ran the Desert Classic Marathon in Arizona the week before. I also finally met Sam from Operation Jack, who was a pacer that day and Dexter from Loma Linda. After a wonderful rendition of the National Anthem, we were off! My goal: keep average pace per mile under 10 minutes as long as I can. Here are my Garmin stats along with mental commentary that was happening at the time.

Mile 1- 9:19 (my shins are burning! maybe I should've warmed up)
Mile 2- 9:30 (awesome weather! warmer here now than at home)
Mile 3- 9:45 (shins feel better)
Mile 4- 9:58 (hill? I didn't know there was a hill.)
Mile 5- 9:18
Mile 6- 9:42
Mile 7- 9:28
Mile 8- 9:18 (love the middle school volunteers)
Mile 9- 9:34 (fun running in this park, reminds of the park at SFM)
Mile 10-9:22
Mile 11-9:35 (those half marathon leaders are fast!)
Mile 12-9:45 (when did I take my last gel?)
Mile 13-9:29 (no, don't think I really need to use the port-a-potty)
Mile 14-9:38 (half marathoners are joining us! where's Penny?)
Mile 15 - 9:57 (is that Penny? no?)
Mile 16- 10:00 (getting tired)
Mile 17- 9:58 (too many runners...can't pick people out, getting nauseous)
Mile 18- 10:14 (slowing down, can I pick it up more?)
Mile 19- 10:16 (guess not)
Mile 20- 10:55 (crap)
Mile 21- 11:07 (most folks around me look like they're in pain too, that's not helping)
Mile 22- 10:29 (must pick up pace- want to finish strong)
Mile 23- 11:02 (just...can't)
Mile 24- 11:16 (where is the finish line?)
Mile 25- 10:57 (longest mile.ever.)
Mile 26- 10:52 (think I see the finish)
Mile 0.2- 9:00 (keep going-keep going-keep going)

The Mile Markers

Chip Time: 4:23
Unlike last week, my legs were pretty stiff and achy afterwards and I hobbled for the next 2 days. As usual, it was worth it. Although not near where the McMillan calculator tells me where I can be, it is still a PR. Thanks for a great time, Surf City USA Marathon!

January's Survey of the Month

2011-02-07T06:00:00.000-08:00

Last month's survey asked a version of the chicken or the egg question:

Do you race to run?

Do you run to race?

Spectating a Local 5K

Twenty-nine votes made it in before the poll closed...

34% of respondents voted they run to race
65% of survey takers voted hat the race to run

No matter what side of fence you voted, many of us enjoy running. As Jamoosh so eloquently stated,

I just love to run!

Well said.

Race Report: Desert Classic Marathon

2011-02-04T20:46:00.000-08:00

ARR held its 17th Annual Desert Classic Marathon, Half marathon, 5K and Marathon Relay last Saturday. Held in Surprise, Arizona (West of Phoenix), it is an out-and-back course along a not very busy road with desert scenery. The event provides the option of an early start for marathoners. The marathoners and half marathoners start at the same time and the other distances start later, which makes for some interesting activity along some parts of the course. It is a smaller, no frills type of race that has been marketed as a "low-key" event. 118 people completed the marathon, 234 folks completed the half marathon, 209 finished the 5K, and 4 relay teams competed. This year there were some unexpected logistical events (example, last minute change in location of participant parking), but the volunteers and race director handled them well. There was Hammer Nutrition Heed and water at all the aid stations and various types of solids (gel blocks, candy, fruit) at some of the aid stations.

Elevation Profile from My Garmin

I had volunteered at this event before but this was the first time I would be running it. The race was planned as a training long run for me. It was a bit weird to not officially taper for a marathon but I didn't run very hard the week before as I had been feeling a bit under the weather. As I waited at the start, I saw Reid and wished him luck on his half. As the sun rose above the horizon, we were off! The first part of the course was uphill. As I silently cursed my choice in shoes (they did not feel good on that uphill!), Emz and her sister said hi as they ran by. Their smiles picked my mood up and I stopped focusing on my shoes. Thanks, ladies! Soon I found myself running around the same pace as another runner. We decided to run together to keep each other on pace. He and his brother traveled to Arizona to make a weekend getaway out of this event. It was great getting to know each other and the run was going well until we made the turn around. That was when we were introduced to the wind. Wind, meet runners. Runners, here is the wind that's going to blow against you for the rest of the course. My running partner and I tried to encourage each other, but as we went up a seemingly unending incline, the silent pauses became progressively longer. He told me to keep going after he decided to walk through an aid station. So, I did. Unfortunately, my iPod's play list didn't. It started replaying the same songs to the point of irritation and I had to shut it off.

Daughter modeling the Finishers Medal and Tech Shirt

Chip Time: 4:33:21
Age Group Finish: 3rd

After catching up a bit with some friends, I went home as usual and didn't realize I placed in my age group until 5 days later! Oh well. A big thanks to the awesome volunteers and Arizona Road Racers for a great event!

January, huh?

2011-02-01T18:58:00.000-08:00

Just realized I ran 211 miles in January.

Over 200 despite missing some runs.

For me, that's a LOT of miles.

Feel a bit surprised that I managed it.

Feel a bit apprehensive about the 4 weeks left on my training plan.

Maybe I need to buy some new shoes?

Race Report: Coldwater Rumble 32K Trail Run

2011-01-31T06:00:00.000-08:00

Aravaipa Running held the inaugural Coldwater Rumble in Goodyear, Arizona on January 22, 2011. This event, the 4th race in the Desert Runner Trail Series, included 50K (part of the ultra series), 32K (part of the trail series), 18K and 9K distances. The venue was the Sierra Estrella mountain range in Estrella Mountain Regional Park. The course had a wide variety of surfaces including dirt trail, rocky trail, hills, and sandy washes. Excellent photos of the course from the race organizers can be found here. Fully stocked aid stations located throughout the course, gender specific tech shirts and chip timing were available to all participants. Finishers received a medal and the top male and female finishers at each distance received awards.

The event started in the dark with temperatures in the high 30s (degrees F). Heat lamps located near registration / check in became a natural gathering space and were much appreciated by participants. There I chatted with runners from as close as Phoenix and as far as Boston and Las Vegas. Within a half-hour after the start of the 50K event, sunlight hit the horizon, revealing a great day for a trail run. It got up to the low 70s (degrees F) by midday.

Race Shirt and Medal

I was excited to check out new trails and to improve my trail running. This course did not fail to deliver! The different technical surfaces included some I didn't have a lot of experience in. Running in the sandy washes zapped a lot of my energy, making easier parts of the trail later more challenging. By mile 16, I had to incorporate some walking / hiking. I also was reminded the importance of electrolyte management despite mild weather, when my right foot began to cramp in the last few miles. At that point, it wasn't so much pain as it was a bothersome annoyance. Thankfully, someone offered me an Endurolyte tablet and the cramping was gone within 15 minutes. No wildlife sightings but the scenery was beautiful and I felt accomplished after I crossed that finish line.

Here are my Garmin splits which I started approximately 0.2 miles after the very beginning of the course.

Here is the elevation profile from my Garmin. Again, it is missing a bit of the beginning of the course.

Thanks, Aravaipa Running and the friendly and helpful volunteers for a great event!

The Race Drop Bag

2011-01-27T20:34:00.000-08:00

If the information section of a race website or brochure states the term "drop bag," my mind immediately starts to wonder,

"Am I going to need one?"

If yes, then "What am I going to put in it?"

Although most people use bags, I've seen people use boxes and plastic containers too. Some drop bags are meant for use to carry items used immediately before or after a race. In that case, a runner drops the bag at the start and picks it up at the finish. Other drop bags are meant to be used during a longer race. In that case, a bag is left at a designated station(s) or moved between stations for later access. I've learned to appreciate organized drop bag systems after encountering one particularly nightmarish system where neither I or the volunteers could locate my black bag amongst a sea of similar black bags that were in no particular order for almost an hour. So, so frustrating! I have learned to try to make my bag stand out, somehow.

Function determines what goes inside a drop bag, taking into account the recommendation to not put anything valuable in them. I recently realized that I could probably improve what I pack. Although my drop bags carry some really handy items, they also carry some stuff I don't use. Examples:

Anti-bacterial wipes: Handy. No toilet paper. Busy port-a-potties. Salty skin. Need I say more?
Deodorant: Now, I probably should use it, but I don't. I usually just figure I need to get myself to a shower to take care of any undesired post-race fragrance.
Comb: Who am I kidding? If my hair needs adjusting after or during a race, my hands, some water and a ponytail holder usually takes care of it.
Extra pair of comfy shoes: Oh, so nice to change into after a long race.
Extra clothing: Yes! Yes! Yes!
Sunscreen and lip balm: Again- seems good to have in theory, but personally, I have yet to use them.
Body-Glide: Useful.
Nutrition: This has been a lifesaver.

I need to get rid of the fluff, but want to consider adding items I may need. Got any ideas?
What do you guys put in your drop bags?

Rio Interviews: Meb Keflezighi Part II

2011-01-25T07:00:00.000-08:00

If you missed Part I of this interview, you can check it out here. Let's go back to the Health and Fitness Expo on January 15, 2011 in Phoenix, Arizona.

Meb posing with fans.

Rio: Most non-professional runners I know get to a point when they feel like they've lost their mojo... when they don't feel motivated to run. Does that happen to you? And if so, how do you handle it?
Meb: Well, we all go through good patches and bad patches at times. You just got to step back and think, 'What's the cause of that?' Figure it out so you can move forward the best you can. We all go through the good and the bad in life. Just don't stay there too long. Figure it out. Seek guidance. There's a lot of people who can help you with that.

Rio: A big part of running is the mental aspect. What do you do to prepare mentally?
Meb: I read a lot of autobiographies. Reading about other people's lives, what they achieved, their struggles. You know, Michael Jordan was cut from his high school basketball team and he became the greatest basketball player, ever. You have to be realistic. Know yourself. You know when you can do better.

Rio: You have become known as "Marathon Meb." Is that your favorite distance? What distances do you like?
Meb: I love all distances if I am in shape. From the 5K, to the mile, to the marathon. What I'm known legacy-wise, is the marathon. I love to do half marathons because you can walk the next day. After a marathon, it's tough to walk! (laughs)

Rio: What running goals do you have coming up? Any big races on the horizon?
Meb: I've been very busy promoting my book. I'm still running. I ran 15 miles this morning- my semi-long run. I'm getting back into it. By the end of February or early March, I'd like to race again. Hopefully do a Spring marathon. I'd love to do Boston, but we haven't come to an agreement yet.

Rio: Do you have any final advice for new runners?
Meb: Welcome to the family of runners! smiles. If you're doing your first marathon, you're going to say...I said it myself..., "It's going to be my first and last marathon." The Marathon is challenging and tough. If it was easy, the whole world would be doing it! Keep at it and do small things that make a difference. Bump up your mileage a little bit. Listen to your body. Be 100% healthy. If you're not healthy, don't do it. Have fun with it. Enjoy the process....the training...meeting other runners who've gone through the same things. One more advice would be to find someone to run with. Then you're held accountable, even when it's raining or if it's too hot.

And does Meb listen to music when he runs?
The answer: yes.
"I listen to music when I train," said Meb as he lifted up the wireless Walkman MP3 player from his neck with his fingers, "I wear these all the time."

A big thanks goes to Meb Keflezighi and Sony, for making this interview possible.

Rio Interviews: Meb Keflezighi Part I

2011-01-22T19:53:00.000-08:00

Meb.
Like Madonna, he is known by his first name. With career highlights such as the 2009 Winner of the New York City Marathon, Silver Medalist in the marathon at the 2004 Olympics and three-time US 10,000 meter Champion, Meb has made a significant impact in the running world. At the Sony booth at the PF Chang Rock-n-Roll Arizona Marathon Health and Fitness Expo, Meb took time out of his busy schedule to speak with Her Name Is Rio and She Runs. The gracious folks at Sony found a quiet space for us to chat for a few minutes before his scheduled autograph and book signing session at the Expo. His book, Run to Overcome: The Inspiring Story of an American Champion's Long-Distance Quest to Achieve a Big Dream, is available in bookstores and online in print, electronic and audio forms.

Meb being interviewed at the Expo

Rio: Why did you first start running?
Meb: I started running because when we first came to the US on October 21, 1987, our parents wanted us to have the best opportunities we can. (They) wanted A's, no B's, no C's and no D's. In the 7th grade at Roosevelt Junior High in San Diego, every Friday we ran. One Friday we ran 600 meters, the next Friday we ran 1 mile, and the next Friday we ran for 7 minutes to see how many laps you can go around the baseball field. Coach said, if you run hard, you get an A or B. If you goof around, you get a D or F. I didn't want to disappoint my parents, so I ran as hard as I can. The first Friday, I ran a mile. (pause) 5 minutes 20 seconds. It was for a grade. That was when I knew it was a God given talent.

Rio: When did you first begin to think of running as a career option to you?
Meb: I was a straight A student in high school and got a scholarship to UCLA. I didn't want to be an athlete that never made it through college. In 1997, I won four NCAA titles for UCLA. It was then, that maybe I'll be a professional athlete. But I thought I might be a soccer player. I stayed in school another year, got my degree and graduated in communication studies. I gave 110%. I started running for Nike in 1998 under contract and have been there for 12 years.

Rio: How has running changed you?
Meb: Oh, I don't know where I'd be if it weren't for running. I don't know where I'd be if we didn't leave Eritrea. A farmer, or what not. Running opened up a whole world to me. I've been to Japan, Australia, and Europe, because of running. So it's been blessing to me. I wouldn't be here. I want to encourage others to give the best they can. There are 30,000 people competing at this race. Only a few will be winners. You don't have to necessarily be the winner. As long as you give your personal best you should be smiling.

In part II of this interview, Meb gives some tips and talks about his goals.

PF Chang RNR Arizona 2011 Marathon Expo Review

2011-01-19T04:12:00.000-08:00

This last Saturday, I had the chance to check out this year's race expo purely as an attendee- not as a race participant. It was kind of nice to walk down the aisles without the usual stress that's usually there when you're racing the next day. I didn't have to remember to bring my confirmation number or picture ID. There were no worries about what I can and what I should not sample (in case it causes havoc with my tummy that night). There were no worries about how much time I was spending on my feet. Nope- none of those things to worry about at all. I must say, it was a nice feeling.

Expo Entry at Phoenix Convention Center

There were still constants that remained the same. Many of the vendors were familiar from other big race expos. The sample line for Lara Bars was long, as usual. I still had to wait in a line trailing out the door at the women's restroom.

Me, Matt, Adam and RunningLaur at the Sony Booth

I brought my daughter, an experienced expo attendee, with me so we made a point to play the games and get autographs. Her prized possessions at the end of the afternoon were autographs from Meb Keflezighi and Steve Scott, as well as a plush Geico Gekko. We visited a bit with Adam and RunningLaur at the Sony booth. There was also a very cool interview with Meb, which will get posted later this week. My daughter was a great sport - she let me see Kara Goucher at her unexpected appearance at the Speakers Stage right before we left.
   Daughter asked, "Didn't you see her last year?"
   "Yeah, but that was last year," I replied.
   Pause.
   "Okay," she said,"We can listen and then go home."

It was the perfect way to end the Expo visit.

Survey of the Month for January

2011-01-18T06:40:00.000-08:00

The survey question this month is about how folks approach running and racing. Of course, there are people who run without the desire to enter a race. There are also runners who include races in their repertoire. Whether it is the competition of racing, fundraising for charity, or the social aspect of race events, it is something they enjoy. Races can be a motivating factor from two different vantage points.

Do you run regularly to get the opportunity to race?

Run to race.

Do you enter races as motivation to run consistently?

Race to run.

How about you? Vote in the sidebar to the right until the end of the month.

Rio Runs Long: The Training Plan

2011-01-16T19:39:00.000-08:00

My first ultra is 7 weeks away. What! Am I in some sort of time warp? It hasn't been that long since I signed up!

I started my 15 week training plan in November. The plan called for 3 mid-week day runs and 2 back-to-back longer runs on the weekend. Although not explicitly noted in the plan, my goal was to run on trails once a week.

Generally the workouts are
Mondays: Rest
Tuesdays: 6 -10 mile run with targeted paces
Wednesdays: 5 mile easy
Thursdays: 7-9 mile run with targeted paces
Fridays: Rest
Saturdays and Sundays: Long Run ranging from 1-1/2 hr to 5 hr. (time on feet rather than distance based)

Then, real life happens. So far, I have only been able to follow the plan perfectly for one week. Trail runs are happening about 1 - 2 times a month, instead of weekly. I've either had to shorten a run on a workday, run during lunch breaks, move runs to Fridays, and even skip some runs.

Despite the plan alterations, I am putting in decent weekly mileage. I have stuck with all but one of the weekend long runs. This is a good thing, as I figure it's the best way for my body to learn how to deal with running on tired legs. Sundays have been tough. I still catch myself thinking, How am I going to do 50 miles?! Then, I saw this on their website today.

Finisher's Buckle

Pretty, Pretty Shiny, shiny.

Okay. I can do this.

If You're In Town This Weekend...

2011-01-14T10:30:00.000-08:00

Life somehow finalized my plans for the weekend. There were several question marks penciled in on my calendar until my kids finalized their weekend agendas last night. With the upcoming 3 day weekend, the kids had it all planned out. So...

Tonight I will be supervising a long anticipated play date at the house. It will probably include a trip to Jamba Juice. Mmmm. Jamba Juice.
I will attend the Rock-n-Roll Arizona Marathon Expo on Saturday. Not only will I do the planned information gathering, sample gathering, and friend visiting, but I'll also be doing an interview! I accepted an invitation to do a one-on-one interview with Meb Keflezighi, of NYC Marathon fame. He's signing autographs at the Sony booth from 1 - 3pm and speaking on stage from 3 -4 pm. I'll be wandering the Expo around that time. Please say "hi" if you see me!
Race spectating, of course.
Two long runs are on tap for the weekend. I'm on week 8 out of 15 weeks.
Monday is my son's 8th Birthday. Party on!
Psst! (whisper) Hopefully I'll be able to sneak in a nap or two as well!

Have a great weekend!

Odds and Ends

2011-01-12T18:59:00.000-08:00

Some Odds and Ends today.

* The PF Chang Rock-n-Roll Marathon Arizona is coming up this Sunday. It is one of the biggest road races of the year in Phoenix and I feel like I am one of maybe a handful of runners who is NOT planning to run. In fact, I think I have disappointed some friends that I didn't sign up. The following conversation happened several times this month.

Friend,"Are you running PF Chang this month?"
Me, "Nope. Not this year."
Friend,"Oh."(awkward silence.)

My husband even offered to pay the registration fee when he realized I wasn't running it. This is a weird feeling. Usually my non-running family and friends give me a hard time for running a lot of races. Have any of you ever encountered this?

* I AM going to the race expo, though. I love the samples, checking out new gear, and listening to elite runners give talks. Sometimes the talks are informative, but they are always inspiring. Plus, it's cool to see if they look the same in person as they do in a magazine or TV screen. I hope to catch either Kara or Meb.

*As I am not yet an experienced ultrarunner, I'm passing this along to those of you who are and are looking for an adventure. Geoff Roes, Western States 100 winner last year, recently announced a 5 day camp he is directing this June. It is limited to ten runners and will be held in Juneau, Alaska. For more information on the Alaska Mountain Ultrarunning Camp, check out the link here.

2010: Rio's Running Retrospective

2011-01-10T20:07:00.000-08:00

For today's post, I'm going to be a bit original and do an end-of-the-year review. Yes, I know it is already TEN days into 2011. That's what's original about it.

Total 2010 Mileage:
1,612 (over 300 more miles than the previous year)

Total Number of Running Shoes Replaced:
4 pairs: Buh-bye to 1 Asics Gel Kayanos and 3 Brooks Adrenalines.

Injuries:
3 black toenails
posterior tibial tendonitis (also known in the medical world as a foot owie)

Road Races:
5-K: 5
5 Miler: 1
Half Marathon: 2
Marathon: 3

Trail Races:
10K: 1
7 mile: 1
25 K: 2
30K: 1

2nd Most Scary Thing I Encountered on a Run in 2010:

Most Scary Thing I Encountered on a Run in 2010:
A rattlesnake. At night.

Race Pictures:

I went all "Ninja" at 2 races where there were zero pictures taken of me despite the presence of official photographers. Bad part of this- I wore coordinated running clothes at these races in an effort to have a good race photo. Good part of this- less pictures taken means less probability of having a bad one.
Apparently, I mastered the "hide face with hat brim" pose in several pics. Just a couple of examples...

I also had some funky candid shots. I was going to share a couple, but.... then changed my mind.

A Favorite Blogging Moment:

When I returned to my laptop to finish a post and discovered that I was being "mooned" by Lego figures.

Very funny, kids.

Overall, I can't complain. It was a great year of running! Looking forward to more challenges and more, um, interesting race photos in 2011!