Cherry Blossom & 210 Days Until NYC Marathon!!

I haven't posted in awhile- correction: I haven't ran in awhile. And it's all Polar Vortex's fault!! Hehe.

This weekend, I ran in the Cherry Blossom 10 Miler Race in DC. It was chilly out and disappointing in the sense that cherry blossom has not bloomed yet, but the weather was manageable (low 40s is OK... nothing below freezing please!). I finished the race with a PR time of 1:39:04 (which was only a few seconds better than last year's). If I had pushed myself on the course, I would have definitely gotten a better time (I think), but given that next Sunday is the Raleigh Half, I did not want accidentally get hurt. I'm happy to report that I truly feel that Cherry Blossom marks the start of my running season and I am ready to buckle down and truly make running my priority for the rest of the year. Only 210 days until the New York City Marathon!!!

Completed Races
Jan 19th: Rock n Roll Arizona Half Marathon
April 6th: Cherry Blossom 10 Miles

Upcoming Races
April 13th: Rock n Roll Raleigh Half Marathon
May 25th: Rock n Roll Liverpool Half Marathon
June 15th: TBD
July 13th: TBD
August 31th: Rock n Roll Virginia Beach Half Marathon
Sept 28th: Rock n Roll Montreal Half Marathon
Oct 5th: Rock n Roll San Jose Half Marathon
Oct 19th: Rock n Roll Denver Half Marathon
Oct 26th: Rock n Roll Vancouver Half Marathon
Nov 2nd: NYC Marathon!!!

The goal is to run a long distance race at least once every month. My Rock n Roll tour pass is good until year end 2014 and I'm trying to make the most of it. I'm excited to check off so many states this year- :)

2014 is the year that I will run my first marathon and I'm really excited! Who knows? If all goes well, I hope to complete all the major marathons across the globe, including Tokyo Marathon, Boston Marathon, Virgin London Marathon, BMW Berlin Marathon, Bank of America Chicago Marathon and ING New York City Marathon. Call me crazy, it's always on the back of my mind to maybe one day try to qualify for the Boston marathon!!!

Just out of curiosity, I looked up the qualifying time for women (from this year):

Almost 10 years ago, I set a goal to complete a full marathon before the age of 30. Do I dare to believe that I can possibly qualify for Boston marathon before I turn 40?? 

OK OK, enough day dreaming, first things first. 210 days until NYC Marathon and I need to get it going with the training. I need to be eating healthy every day, increasing my mileage run every week, losing weight and strengthening my core. I will be scouring websites and articles for interesting running advice and sharing my progress regularly. 

I'm so pumped! If anyone is out there and want to join me in my running endeavor, please leave me a message and join me! 

Workout Ideas that Will Make You Love the Treadmill

I really dislike the cold. There is nothing I like about it, though this list which details some 50 winter activities, seems pretty awesome. At the time of writing this post, it's below freezing in New York. Consequently, most of my exercising or training is going to be done from that of the treadmill. Though it can be boring, I think a treadmill can be an effective tool for distance runners who want to train through tough, icy winters:

1. A Forgiving surface. With a treadmill you get a flat and forgiving surface, so it's great when you are experiencing aches and pains.
2. You can do fantasy workouts (in theory). You can simulate anything you want to, so it's a great way to train for an out-of-town race with challenging terrain or just to change things up. This would be great if I've signed up for a future race and knows what the terrain will look like.
3. A chance to check your form. What you can't do on the road, you can do in front of a mirror: watch yourself.
4. Safety. The treadmill is blissfully free of all of those hazards--cars, inattentive people, the wrong side of the road. Where I tend to zone out during races, running on a treadmill would allow me to "tune-in" to the workout and focus more intently.
5. A mental challenge. Slogging through the miles without any change in scenery (except maybe the person next to you in the gym) can be mind-numbing--my biggest complaint about running on the treadmill!! At the same time, it can be a great mental training, where hopefully it will teach me to learn how to build up that mental toughness, such it up and deal with it.
6. Data. You know exactly how far you've gone, how much you've climbed, and so on. It's good to keep all that numbers on hand and duplicate specific workouts from time to time just to see if you've progressed.

Below are some fun treadmill workouts ideas that I've done from time to time, to keep boredom at bay:

1. On the up and up. At zero incline, run for 10 mins at a comfortable pace. Set the incline to 1% and run at the same speed for a minute. Drop back to zero incline and run a minute. Raise it to 2% for a minute, then down to zero for a minute. Next raise it to 3%, then down to 1%, then up to 4%, then down to 2%--all for a minute each. Then go up to 5% and down to 3%. Work your way back down from there: 4, 3, 1, 2, 0, 1, 0. Finish with 10 mins of comfortable running at zero. Total running time: 38 mins (14 mins uphill).
2. The Short Circuit. This workout combines toning exercises with running for maximum efficiency and minimal boredom. Warm up for 10 mins at an easy pace. Stop and do 10 or 20 push-ups. Get back on the treadmill and run at a moderately-hard pace for 5 mins. Stop and do 30 ab crunches. Run for 5 mins, get off and do 20 bicycles. Run for 5 mins, stop and do another set of push-ups. Run for 10 mins hard and then cool down with a 10 mins jog. Total running time: 45 mins. 
3. TV Time. For a light entertainment, tune in to your favorite sitcom and, whenever the show is on, run at a moderately-hard pace. At a commercial break, slow the treadmill to an easy pace. Run hard again when the program returns. Repeat the pattern until the show ends. Total running time: 30-40 mins (depends on the show)
4. Run to the rhythm. Prepare a CD or tape of your favorite workout songs first. You can adjust the suggested length by adding or removing music; the key is to pick songs with varied tempos. Then, while running on the treadmill, punch up or slow down the speed to match the song tempos you've recorded. Kick off the mix with 10 mins of easy listening, then insert 5 mins interval at a medium pace. An optimal stride rate that minimizes stress and injury risk is one of about 180 footfalls per minute; use this as your guide for medium tempo. Next, put five mins of music at a fast tempo, followed by eight mins at a medium tempo. Go fast again for 8 mins worth of music, and finish off the mix with 10 mins of lower songs to cool down. You'll find the up-tempo numbers can help you sustain the faster programmed speeds. Total running time: 46:00.

My First PR of the Year!! RnR Arizona Half-Marathon

This past weekend marked my first half-marathon in 2014 and it certainly is an encouraging one! The P.F. Chang Arizona Half was a great race for me-- I PRed at 2:13:55!!! (which is about 8 minutes faster than my last PR). Here are the detailed stats from the race:

The Arizona Half is a race that runs through parts of Phoenix, Tempe and Scottsdale. The course is mostly flat, with a few hills, but nothing painful. It really helped me when the announcer at the start of the race admonished runners to go out slow but, at the same time, be comforted that the last 3-4 miles are all downhill. That's exactly what happened. Here's a general play-by-play:

• Mile 1: Running around a 8:30-9 minute pace. There were some really slow people in my corral. I actually jumped a few people and started in the race in the 7 corral. Even so, many people were so much slower. I had to weave and bob in the start of the race. Very frustrating to the say the very least.
• Mile 2: I really wanted to go to the bathroom, but alas, the lines are too long. I briefly contemplated going behind a bush... but we are in Arizona, no bushes in sight!!
• Mile 3: I saw a bathroom line with 4 people, I stop and stand in line. After 2 minutes, the line does not move. I cannot wait any longer so I jump off the line and keep running.
• Mile 4: I do no want to keep going, but I took some water and a gummy. I feel invigorated!
• Mile 5: I cannot listen to the Shrek theme song any longer and I switch tracks to Baby by Justin Bieber. (Yes, I listen to my iPhone while I run and yes, I generally listen to Spotify radio and I don't know why, but I got no signals at Tempe, so yes, I am forced to listen to one song on repeat. AHHH.)
• Mile 6: My foot starts to go numb and I panick. Too bad I can't access WebMD while on the run. Later, I read that it could be a combination of so many things, check out this article. Maybe it's my tight compression socks? 
• Mile 7: Painful. I walked a little bit and pondered briefly what the hell I'm doing. Will I lose my foot? I can't feel them! My fingers also feel numb (from the cold). I guess most of the blood is going to my heart for blood.
• Mile 8: The numbness goes away and I feel better. I spot a couple in front of me. They are running at a 10 minute pace. It looks like the guy, who seems more athletically inclined, is encouraging the woman. He is wearing an orange jersey--great, just the right kind of brightness for me. I follow them.
• Mile 9: An incline up a hill, pretty steep. I'm running at a 11-12 mins pace. I see the runners returning on the other side. Some runners in front of me cheat and jumped to the other side. I wondered briefly if I should do the same; maybe I can shave off some minutes-- but for what? What's the point? After all, I run for fitness, I run for health, I am running for life. Running with integrity. So I push forward! 
• Mile 10: The great thing about running up a hill is that eventually you'd reach the top and you'd start running downhill. I feel great! Almost done, just 3 more miles, I can do this!
• Mile 11: Chris said he'd meet me at mile 11, but where is he? I looked around for red-shirted runners. I spot him in the distance; he ran right past me! I holler, "Chris!" Good thing he saw me, otherwise, we'd have a hard time finding each other at the finish line. 
• Mile 12: "We are almost there!" Chris said to me. "Just over the bridge, then turn right." Mile 12 is almost always the longest mile ever.
• Mile 13: I see the finish line in the distance and I speed up. I check my watch-- wow, 7:45 pace, so that's my potential. I feel like my heart will give out but I sprint across the finish line before the clock ticks 2:30. Awesome.

Happy New Year! My 2014 Running Goals

Happy New Year! Happy 2014!

Running Goals

• Do a full 6 week program of Kettleworx. I want to really take the time to do this, partly because I want to prove this guy's statement wrong and also because I want something that will help me strengthen my core and make me a better athlete overall. 
• Run regularly. I use this table as a guide for my marathon training but I may have to improvise given there will be some weeks when I won't get to exercise enough. During the wintery months, I will dedicate my lunch time to gym time. When the weather becomes nicer, I plan to commit to a running team and run outside on Tuesdays and Thursdays. 2014 is the year that I will complete my first marathon!! I am so psyched!!
• Continue my goal to run a half marathon in every state. Here's my heat map to give you a better sense of what has been done (Red = ran in 2013, Purple = tentative plan 2014). This, of course, will be made easy through my commitment to run using the Rock n Roll half-marathon tour pass. 

Exercise and travel do not mix

Whether it's for business, pleasure, vacation, world domination, or epic questing, at some point in our lives we all depart from the comfort of our "lair" to visit another "shire". It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for a month. No matter what kind of trip it is, one thing is certain--Our normal routines get completely thrown out the window when traveling:

• If you work out in a gym, you might not have access to any equipment.
• If you run around your neighborhood, you might not have a familiar path to follow.
• If you are on a special diet, you might not be able to prepare the same meals because you either cannot purchase the same foods or have a kitchen or fridge.
• If you are used to a good night's sleep, suddenly you are sleeping at odd hours in different time zones.

That said, I'm definitely worried regarding my upcoming 10 days trip to China. Not only will I have limited time to hit the gym, but I will also be in the country with one of the worst air pollutions. I would be especially reluctant to exercise outside since exercising generally precludes one from breathing through one's nasal passage, which would normally be a filter for airborne pollution particles. I'm guessing that dieting will also be an issue, since food is so DELICIOUS! 

My Anticipated Solutions

1. Use the hotel fitness center.
2. Swim in the hotel gym-- bring bathing suit!! (yes, a HUGE REMINDER to self)
3. Walk and bike whenever possible.

On Drinking Water

I've always found it strange that I'm someone who doesn't get thirsty. It's not that I dislike drinking water, but that it's never an innate need. The only time when I really feel the need to drink water would be post- running or exercising. This leads me to believe that I am probably dehydrated and therefore more prone to muscle injuries.

Dehydration is a dangerous thing in itself. It can lead to shock, comas or kidney failure. But it can also affect your muscles. Dehydration does not directly lead to muscle strains and sprains, but it impairs muscle function, which makes the muscles more prone to injury. When your body doesn’t have enough water, the muscles’ flexibility and elasticity are decreased. Dehydration also reduced blood flow to the muscles. All of this can lead to muscle weakness and cramps, which increased the chance of muscle injuries like hamstring strains.

I've always been under the impression that one needs to drink at least 8 cups of water, which seemingly is an unimaginable amount (I have a big cup!). But exactly how much water should we be drinking? Or the better question should ask is--- how should we be drinking? Should we "chuck" water several times throughout the day? Or should we keep a water by our side and consistently take sips? What is the best way to hydrate?

Here's some good guidelines:

The Correct Way To Drink Water 
By Dr. Willie T. Ong 

1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before you go to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. Drinking water in the morning helps flush out the toxins that have accumulated all night.
2. Drink 8 to 12 glasses a day. According to the Mayo Clinic, a 120-pound individual needs 8 cups of water a day, while a 190-pound person would require 12 cups daily. Dr. Robert Tanchanco says that we should monitor our urine color and keep it on the light side. However, drink only a maximum of 16 glasses a day, and not more.
3. Drink little by little throughout the day. It is preferable to sip water throughout the day rather than to drink two glasses all at once. This will lessen the stress on the heart (especially if you have heart disease) and give your body more time to absorb it.
4. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you're probably already 2 glasses below your normal water needs. Elderly people are also less sensitive to the body's need for water.
5. Drink water, not soft drinks, alcohol or coffee. Some experts believe that tea, sodas and coffee can be potentially dehydrating. Moreover, the high phosphorus and sugar content in cola drinks can lead to conditions like osteoporosis and diabetes. One study shows that adults who drank six cups of coffee daily experienced mild dehydration. Drinking alcohol is much worse because it actually dehydrates you by making you urinate a lot.
6. Train children to drink water. Set a good example to your kids and drink water together. Make sure that children drink enough water when they're active. Pack a large bottled water in their lunch box.
7. Drink more when it's hot. People living in hot climates like the Philippines need to drink more water. They are more prone to develop kidney stones compared to those living in cooler regions.
8. Drink more as you exercise. When you exercise, you need to drink more water to compensate for fluid loss. Go for an extra 500 ml of water for a 30-minute to 1-hour exercise. Eating a banana also helps keep your potassium up.
9. Drink more when you're sick. Even though you don't feel like it, you really need to drink more water to help your body recover from various infections. If you're dehydrated, you'll feel much worse.
10. Drink more if you're pregnant. Women who are expecting or breast-feeding need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 cups of fluids daily and women who breast-feed take in about 13 cups of fluids a day.

This is what my recycling bin looks like-- somehow I only feel motivated to drink water when it comes out of small bottles like these. Alas! so much waste!!!

For inspiration, check out the top 10 most beautiful designed water bottles!

5K in 26 mins and Mental Toughness

My next race is NYRR Dash to the Finish 5K race, to be held on Nov 2, 2013, the day before the New York City Marathon. Participating in this race will be my 8th race, as part of the NYRR's 9+1 program, before I'll automatically qualify for the 2014 New York City marathon (my first one yet!).

In the realm of 5K, I've ran a good number of races. It used to my favorite race distance. My PR in the race is 28:36: but that was in 2009 and I've never managed to beat that. Note: 2009 might just be one of my most un-healthiest moments in history-- I was in grad school, pigging out often and not in shape. Surprisingly, however, my 5K records in 2013 have been anything but impressive, even though this is the year that I supposedly became more serious about running and racing. Here's my 5K track record this year:

1. Predictions and Resolutions 5K - 30:09
2. Coogan's 5K - 29:25
3. Giant's 5K - 33:39

Here's what typically happens during my 5K runs: I usually start out feeling excited and pumped. After mile 1, I generally feel good. Mile 2 starts and I begins a mental battle with myself that ends with my giving up..."gosh, I still have more than half left! I dont know if I can keep this pace!." Mile 2.5: "I really want to stop...ughh, should I stop? Wait, my ankle is throbbing... guess I should stop..." Mile 3: "I might as well give up, I'll never beat my PR at this rate." End of the race: <defeat>

When it all comes down to it. I think it's all mental toughness--how much adversity I can handle while running a race. Specifically, I need to work on tuning out those around me and focusing on the task of running a consistent pace, i.e. not walking in the middle of the race because of a side cramp or ankle pains. I need to develop the mental toughness to push through pain, self-doubt and all negativity, finishing the race at a level that is near or at my breaking point and physical limitations. This is at least how I would imagine a race should go. It's all about the mental game. 

Parallel to mental toughness is the notion of indomitable motivation, so that I don't lose steam like I tend to do just after mile 2. When I'm out training or running in a race, I should definitely have higher and more defined goals for myself-- this is one of the reasons that I started this blog, so that I can have the space to express what I want to achieve as well as regularly update myself and general readers through my daily training cycles.

I also think that I should develop a better strategy when tackling any race, i.e. how fast I should go out and run the first mile? What pace I should run and at what mile? How many people I should pass along the way? Where to speed up / slow down? I think that if I want to become a serious runner, I should be more methodical and really take the time to think about what I've been doing, training and racing. 

My goal for my next 5K race is to run sub 26 minutes. It's a little bit of a stretch for me, seeing that means running at an 8:30 per mile pace, but I think I can do it. During my training runs, I can easily run at a 9 minute pace, so when I'm racing-- with all the people and adrenaline, there is no reason why I can't run 30 seconds faster!