3 Day Cleanse

I'm starting the Blueprint Cleanse tomorrow! 3 days, 18 bottles of liquid, hopefully 3 pounds lighter (we'll see!)

Why I'm doing the cleanse:

• In the last few weeks, I have been eating too much food and drinking too much alcohol. I've been too lenient on myself so it's time to detox.
• Jump start my diet and to think about what goes into my body. 
• 30 days until getting married! So a little weight loss would certainly help, especially with my second dress fitting coming up on Sunday. 
• I've always been curious about a juicing cleanse, but have never felt so motivated to really do one...until now.
• It has always been inconvenient to do a juicing diet, especially with my last job (traveled too much, with too many meals outside of work/home)...until now.

Legitimate concerns:

• Will I get too hungry?
• I hope I can stay on track. 
• There's too much free food lying around! I must have self-control...

Bachelorette Party = Death of Diet

Bachelorette party = Unlimited Food + Unlimited Booze + Beautiful Weather + Amazing Views

Yep, that pretty summed it up. 

A beautiful oasis - Hotel Marina El Cid All Inclusive Resort.

An infinity pool with a fabulous view of the beaches & ocean.

2014 in Review & Goals for 2015

It's almost the end of the year - time for reflections and think about what's in store for next year. In short, 2014 has been an amazing year that has been filled with progress, travels and many adventures. This year, I ran 9 half-marathons! (wow!!), now up to #13, combined with my races from 2013.

Half-Marathons Completed in These States

1. Washington - April 2013
2. New York - May 2013
3. Illinois - July 2013
4. Pennsylvania - Sept 2013
5. Arizona - Jan 2014
6. North Carolina - April 2014
7. California - July 2014
8. Wyoming - August 2014
9. Virginia - August 2014
10. Maryland - Sept 2014
11. Colorado - Oct 2014
12. Nevada - Nov 2014
13. Texas - Dec 2014

I have also completed my first marathon -- New York City Marathon --> check. Another bucket list item done! 

While I have made progress in terms of quantity, I am, nonetheless, bothered by the "quality", in the sense that I have yet to run a half-marathon under 2 hours. On average, it takes me approximately 2.5 hours to finish a race, though that time can drop down to 2 hours and 15 mins or so if on a good day. It seems that I can consistently reach this target, but anything faster than that is still a challenge. I think going forward, one of my goals would be to increase my speed. That's why one of my running goals for 2015 would be to run a sub-2 hour half-marathon. 

To reach this goal, I plan to make running / training a priority. For too long I have simply "ran along", rather than studying the the "art" of running. While I subscribe to a number of running magazines, I am embarrassed to say that I almost never ever apply what I've read. In 2015, I want to make a more conscious effort to be proactively seeking ways to improve my running, as well as my general fitness and nutrition. 

I realize that becoming a better runner means that I also need to be in better health overall. It also means losing weight and slimming down. As this recent Runners World article puts it, "despite exercising and watching what you eat, the elastic in your running shorts seems to be as tight as your hamstrings." The article then suggests 50 ways for runners to lose weight and get in shape. Below are the top 3 advice that I plan to incorporate immediately into my life:

• DON'T DRINK SUGAR
  A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.
• Eat real Food - Bye Bye Microwave!! 
  "The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies.
• What's Your Intake? - LoseIt is my favorite app!
  Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.

On a weekly basis, I also plan on writing down meal options and choose food that are healthy. These are some suggestions from the same RW article, that I think can be a rough guide:

BREAKFAST - Rotate three meals, says Pamela Nisevich Bede, M.S., R.D., sports nutrition expert for the Runner's World Challenge. Ideas: "adult" cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit. 

LUNCH - Rotate three to five meals. Ideas: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn't have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables. 

DINNER - Rotate five healthy meals like chicken, fish, and whole grains. Always include vegetables. "Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entree," Nisevich Bede says. 

THE BEST

NUTS Great combination of unsaturated fat and *lling *ber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.

THE WORST

FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat. 

I'm excited about 2015 and I am soo looking forward to see what I can accomplish by the end of it! 

Run on!

Joint Venture: Improve your range of motion to boost performance and prevent injury

I usually don't run on the day after my race. I'm just sore. The main reason, however, is that I fear injury. Today, I read an article from Runner's World, that gives advice on how to improve my range of motion to boost performance and prevent injury.

Lots of runners lift weights and hit the yoga mat to keep injuries at bay. Increasing strength and flexibility is important, but there's another piece of the injury-prevention puzzle that matters: mobility. "Mobility refers to range of motion in your joints and how well your body moves through a movement pattern," says Mike Boyle, of Mike Boyle Strength and Conditioning in Woburn, Massachusetts. It's different than flexibility–the terms are often incorrectly used interchangeably, and due to this confusion, many runners mistakenly neglect mobility. "When you run, you never really fully extend your hips or ankles to bring them through their full range of motion–so running can decrease mobility," Boyle says. "If you don't counteract that, you can develop restrictions that can cause injuries and inhibit performance." First, take each test to determine your range of motion. Do the mobility exercises that target your weaknesses, and then retest yourself to see if you've improved.

For today's review, I decided to try out each of the 3 "tests" and here is my feedback:

AnkleTest: With your left foot a few inches from a wall and your right foot behind, drive your left knee to the wall. If your right heel lifts off the ground, your ankle lacks mobility. Test both sides.
Exercise: From the same position, drive your left knee to the wall, keeping your knee tracking in a straight line ahead. Then, move your knee so it tracks toward the outside of your foot. Repeat, tracking the knee toward your big toe. Do 5 reps each of the three ways on both sides.

My left ankle is apparently so much tighter than my right ankle. The same exercise can be performed without any struggle on my right ankle (the one that's extended), while I can barely do the same with my left ankle. Note to self: need to improve this.

HipTest: Pull your right knee toward your chest while your left leg remains straight and flat on the ground. Let your left leg do what it's inclined to do. If your left knee flexes or your left foot turns out, it's a sign of tight hips. Test the other side.Exercise: From a push-up position, bring your right foot to the outside of your right arm as you work to drop your right elbow down toward the floor. Do 5 reps on each side.

My hip has mobility. I can do the exercise on both the left and right sides.

KneeTest: Lie with a rope looped around the ball of your right foot. Pull your foot to your right glute. Your heel should touch your glute. It doesn't? Your quads are tight, which means you lack range of motion in the knee. Test both sides.
Exercise: Start on your hands and knees, facing away from a wall. Bend your left knee so that it makes contact with the wall. Stand yourself up so that your right foot is flat on the floor and your right knee is bent at 90 degrees. Hold for 20 seconds, then switch legs and switch sides.

Foot on glutes-- easy, right? Apparently not for me, since unless I pull on my foot hard, it doesn't naturally hit my glutes. I hope this is not a function of fat thighs syndrome or something... The exercise that they suggest is heavenly. I STRONGLY recommend everyone to try it. I don't think I've had such a happy stretch in awhile.

For clarifications, watch their video demo.

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.