Our essential selves

The thing I love about running is its simplicity.

You don't need make up, a personal trainer, a class, or equipment. Just some clothes and shoes, and you're good to go.

This is as bare-bones as an activity can get and I love that through my training I know I can tough out almost any condition nature throws out at me. Most recently I've ran in icy conditions, rainy conditions, tropical conditions, and at home to more temperate weather.

Moreover, I have very positive memories and associations with specific runs. Like the 10+ miler I ran a year or so ago to the mall and went shopping. Or 13+ miler with girlfriends I adore. Or the tremendously hilly 10k I ran with my husband that I nearly quit. Or the 5k obstacle course that reminded me how afraid I am of  heights. Or the very first race I ever completed: a full marathon at 26.2 miles in Honolulu. I could go on and on...

The gist of this post is that running (outdoors not the dang dreadmill) is more than exercise to me. It is going out and being part of nature. It is a form of active meditation. Most importantly it is a means for my subconscious to make its desires known. And lastly, it is a sure-fire way for me to hear what my essential self wants.

As such, recent events have me tabling my training plan for spontaneity. As long as my mileage is within a certain range and I throw in an easy run, a tempo, and a long run, I feel good. Wait not just good but strong and wholesome. In every way.

The intelligent and like-able Martha Beck defines our "essential selves" as who we are at our very core. The quiet voice inside of us who steers us to safety, happiness, and contentment. In contrast our "social selves" is our outer shell that we use to interface with the world. The intention of our "social selves" can be muddied with other people's expectations of us. Again, according to Beck, the way we find true contentment (which she defines as our "North Star") is to have our essential selves and social selves exist harmoniously.

Here's a link to the book I'm talking about:

http://www.amazon.com/Finding-Your-Own-North-Star/dp/0812932188

About two weeks ago during my long run at Coyote Hills, I kept hearing in my head "I am athlete." Being attuned to my individual intuition I knew this to be my essential self asserting itself, quietly but clearly. And of course, she was right on cue, while on a long run doing my favorite activity in my favorite place at that.

The first thought I had was Geez, my essential self has poor grammar, LOL. But as always that little voice was spot on. Most recently, I have been feeling, acting, and thinking like an athlete. And you know what? I like it. I like it a dang lot.

To me, as a runner, life is one big run. There are hills, ditches, flat terrain, rocky terrain and hey, don't forget mother nature. Sometimes she is a m/f'r. JK. Not really.

What I'm saying is this: keep running. Or moving or walking or dancing or ujamming or biking or swimming. Whatever floats your boat, just keep moving. And most importantly MOVE FORWARD.

There will be excruciating hills. But there will also be bliss. Embrace them all and you will emerge stronger, wholesome, and content.

No matter what m/f'rs throw at you, you will come out on top.

Just listen to that small voice.

You'll be happy you did.

I know I am.

Have charmed and blessed week, friends.

= )

Running progress 2012

Sometime last year I wrote about my progress in running and it seems fitting that I follow-up on my progress this year.

A sub 8 minute mile and a non-stop 10 mile run

I must say, I really feel like a runner now. Everyone has a different definition of this and to me, the moment I became (a more serious) runner was when I met two personal running goals. (1)The first was to be able to run an all out mile in less than 8 minutes, more precisely at a 7:40 mile/minute pace. (2)The next goal was to be able to run 10 miles, non-stop. This I was able to do at about a 10:40 mile/minute pace.

Racing, 13.1 & 3.1 mile pacing, & personal records (PR's)

As you would imagine, the pacing for a 13.1 mile race and 3.1 race are vastly different. I learned that the proper way to run a half marathon should feel no harder than an effort level of about a 9 from a scale 1- 10. Additionally, most of the race should should be ran at slightly below one's lactate threshold. Lactate threshold can be defined as the "point during exhaustive, all-out exercise at which lactate builds up in the blood stream faster than the body can remove it." During my most recent half marathon I was completely focused on running as much of the distance as possible and trained so that I wouldn't have to make any bathroom breaks. My efforts were rewarded with a half marathon time 30 minutes faster than last year and which I happily PR'd :)

A 5k or 3.1 mile race is a totally different animal. There are a number of strategies to run this race but the one that made the most sense to me, at my current fitness level, and lack of racing experience, was to do a proper warm up, some priming, and start out hard and fast without bonking. By the time I got tired, I'd slow down and do my best to hang on, not bonk, and not throw up. Even if this race is significantly shorter, it is significantly more intense. From a scale of 1 to 10 my most recent 5k was ran at an effort level of about a 9.7. I felt slightly nauseous and dry-heaved at the end of this race. I first trained for a half marathon and immediately after trained for 5 weeks to get my 5k under 30 minutes. I met my goal, shaved off seven minutes from last year's 5k, PR'd, and was extremely ecstatic.

Just yesterday I learned that out of 102 female participants in my age group I came in at #15! Since this is the first season I introduced formal speed work into my training, I was absolutely over the moon about this!

Consistency, learning from mistakes, my current plan, & injury prevention

I have been running consistently for a little over a year now. A good part of this time has been invested in building an aerobic base of slower paced, long runs as a recreational runner. I've just recently started implementing running plans and racing. And by racing I mean running for time and not just distance anymore.

The biggest mistake I made last year was to do too much too fast in terms of introducing a strength training program. Coming off from the high of completing my second half marathon in Kauai last year, I lifted too much, too soon, and hurt my knee. I had to take over a month off from running and I was royally pissed. Never again I promised myself.

My current training plan calls for weight training & running. My strategy this time around is to remember that I am a Runner. To me this means my lifting as it pertains to my lower body needs to be done at a moderately-light effort level, executed slowly, and with impeccable form. My upper body and core workouts are done moderately-difficult, executed slowly, and with equally good form.

Safety and sustainability is extremely important to me as well as injury prevention. I take the time to complete a proper warm up and cool down. I take rest days after hard workouts. I can be stubborn but I absolutely listen to my body, always. When I've had a hard run and feel discomfort I back off and ice that body part and rest up.

For the first time my fitness has improved to the point that I can actually perform and sustain fairly hard runs.This in and of itself feels absolutely amazing. My favorite running workouts are at my local middle school track where I unleash the inner athlete I never knew (but getting to know and really like) emerge, grow, and kick some major a$$. Mine :)

I pray that I continue to receive the gift of good health and fitness for many years to come and be able to compete and grow until I'm a great grandmother, gray, but still luminescent because I am filled with life, light, and most importantly love :-)

I'm hoping that whoever reads this will find that you and yours will always be healthy, charmed, and blessed!

:)

My Runkeeper

http://runkeeper.com/user/millierose79/activity

Pulling My Weight

I am not afraid to admit that I have never been able to pull my own weight... body weight that is. Even when I had a stick-like-pre-adult-body, I was never strong enough to pull my own body weight.

This was something I set out to change late last year and I am pleased to see progress. According to my training log, in October 2011 I was only able to pull 30% of my total body weight (TBW).

In January 2012 this increased to 50% of TBW. Today, as I write this quick entry in the gym locker room, I am happy to report that I can now pull 75% of my TBW. Progress..makes me happy :)

I also want to get faster. My fastest timed mile in high school as a 17 year old was around 7 minutes 45 seconds. My goal this year as a 33 year old is to make it under 8 minutes. Today I clocked in at 8 minutes 16 seconds. Progress, again. Another happy face ;D

I'm not trying to be Wonderwoman. I just want to mold a better me, one turtle step at a time.
Goals make us better. Setting out to reach them makes us great.

Here's to defining what is truly important to us and being laser sharp on what our goals are. And most importantly, putting in the work to achieve them. Not for our significant others. Not even for our children, but for OURSELVES.

Why? Because we flippin' deserve it. Shoot, at least I know I do! LOL.

YOU DO TOO!!

Have an awesome week friends & stay dry out there! :)

Coyote Hills Regional Park

I've grown up in the southern part of the east bay and the first time I went to Coyote Hills was early January of this year. Ever since my discovery, I have been coming back to these hills, week after week. Rain or shine, for six straight weeks, I find myself here to run, hike, enjoy nature, and the beautiful scenery. 

The trail I've gotten to know the most is Muskrat Trail. Check out the Muskrat-ish looking creature I met above. Was it following me or was I following it? I don't know. All I know is I got lost (a handful of times.) But, I eventually find my way back. As an fyi, GPS does not work here, I tried it. Please PAY ATTENTION!

This is Bayview Trail which I discovered last week. Can you say beeee-yoooo-ti-ful! Ah... And the feeling you get walking/biking/running this trail is serenely exquisite.

This is Bayview trail heading toward Soaproot Trail..on my way to get a nice incline run :)

Words of advice: the best uphill workouts are off the beaten path. Literally. You have to get off the pavement and find the trails hikers have trodden upon. First of all, these paths are visible and have already been laid out for you. All you have to do is follow it. It's a little safe and a little scary because you're not sure where they'll lead. All of the ones I've chosen have led to very cool, hill top vistas. I highly recommend this!

CAUTION: Running uphill is tough but running downhill, can be scary! Really. BE. CAREFUL.

My "hill days" are usually Sundays. This weekly ritual is not only something I look forward to, but now crave. Being out there just feels right. You know: and Good. Tough. Scenic. Fun. That's all me baby!

Plus, it is a fantastic way to start off the week. I feel like if I can jog, run, climb these hilly beauts, I can accomplish whatever pops up during the week..with strength and a smile :)

Here's to creating happy and healthy rituals!

I hope you have yours and if you don't, please CREATE ONE! You'll thank me later.

Have a charmed & blessed week friends!

= )

For you Yelpers out there, here are more reviews about my new favorite place in town:

http://www.yelp.com/biz/coyote-hills-regional-park-fremont

MOVE IT!

The human body is an AMAZING machine. I know this first hand because a year ago when I decided on a healthier lifestyle I could not jog, let alone run one mile without stopping. I could not complete an abdominal crunch without my tummy quivering with pain, ready to give out. (Check out last year's post about this HERE)

Today I can run one mile at 8 minutes 20 seconds. I can do numerous crunches, incline sit ups..easily.

Good health is not something achieved passively. You have to WORK for it. And, if you don't MOVE YOUR MACHINE (YOUR BODY), how in the world can you say you're HEALTHY? If you SMOKE how are you healthy? If you OVEREAT on a regular basis how are you healthy? If you DO DRUGS how are you healthy? If you are continuously OVERWORKED and OVERSTRESSED how are you healthy?

All I'm saying is that in our American society of "More is Better," "Bigger is Best," "Quantity Rules" I say THE HELL WITH ALL OF THAT! In my book, living simply and purposely is best. The rub is that YOU have to figure out what that means to you.

Replace REASONS** with ACTION and REPEAT.

Everything else is irrelevant.

**(in your mind they are REASONS when in actuality they more likely resemble EXCUSES..but I'm trying to be nice here) 

BE YOUR OWN SUCCESS STORY BECAUSE NO ONE ELSE CAN DO IT FOR YOU!!

BOTTOM LINE: YOU CAN DO IT!!!

The Kauai Marathon

***

One of my favorite things to do is to have coffee with a dear friend or loved one and just chit chat and talk about the nitty gritty of their day-to-day. We share the highs, we also share the lows. We celebrate, mourn, dissect problems, create POA's (plan of actions), then part ways always with a heartfelt hug. The end result is that warm, fuzzy feeling of having connected to someone that really matters. I am recharged, my cup feels full again, and I can share with those who need it.

...My run two weeks ago at the Kauai Marathon felt like that. Except, that the South Shore of the Garden Isle of Kauai was a new friend that I got to know in those splendid, glorious, challenging, and tiring 13.1 miles

***

Love that purply, blue sky

My sister and Matt picked me up at our condo at around 5:36 am which was LATE because the race was due to start at 6 am.  (Gerald gallantly let me run while he watched the kids because our babysitting had fallen through =( The good thing is that we've rolled over his registration for next year. And YES. we're doing the half again and making an adult-only-island-hoping trip!)


Matt was mashing the Ford convertible rental and I felt bad they had to pick me up :( Oh well cuz we got to the starting line in the nick of time. I, however, did not get to the bathroom which I ALWAYS do at the beginning of a race. I was too anxious and I just wanted to be where everyone else was...at the starting line.

The excitement of race day to me is always palpable. The fresh island air, the enthusiastic MC, the magnetic aura of mother nature untarnished by real estate development after real estate development heightened this feeling to the nth degree.

One lane of the two lane main highway in the Poipu area was closed for us runners. This allowed for the truly special meet-and-greet-feel of this run. The first three+ miles or so were quite pleasant except for the fact I had to stop and wait in line for the porto potties to pee. Boo. I will NEVER get used to using them. EEEEWW *shudders* One good thing about using the porto-toilets early on is that they are not as "tainted." That and the sun hasn't cooked their remains to the point that stepping inside them makes you dry heave, vomit, and want to do you your business out in nature. I only had to go once and the conditions were tolerably-horrid. Had I gone at the start of the race, I wouldn't have had to pee. But oh well. LESSON LEARNED.

At around 4+ miles I started feeling sluggish and FML (F/ my life) thoughts started popping up in my head. I thought to myself..hmmm..this is way too early for this. I usually don't get those thoughts until around 6+ miles. Dang, I must be out of shape! But....after the race I was informed that the elevation rose sharply around this time.

Our cheerleaders helped us through those miles.

The magnificent scenery helped as well.

Runners helped each other out without even knowing it ;D

And the volunteers at the aid stations were phenomenal!

This is a picture of the ancient Tunnel of Trees. No picture or video for that matter will ever capture the feeling you get running/walking under these magnificent structures.

Mile 8 rolled around and I was starting to feel good again. There were some descents that helped but the sun as beautiful as it was, did not. I veered off the "running lane" to the dirt road for some shade because heat is not typically a runner's friend. And being a veteran fainter and light weight anemic, I knew I needed to be very careful of heat-stroke, dehydration, and all those nasty heat-related ailments.

I remember feeling okay at mile 9.

The Aloha the locals showered us with was gratuitous and much appreciated. FYI: getting hosed down in the heat, as sexy & relieving as that sounds is neither. Wetness dries and chafing happens. I've never chafed this whole season until this run. Boo. Although it hurt, there was no blood. For that I'm thankful for!

Cheering on the local Taiko drummers helped me push through the last 3+ miles. That and thinking of Jojo getting better in the hospital made me push, push, push!

As physically demanding as this run was I managed to finish in less time than my first half marathon in June. More importantly never have I felt so "one with nature" as I did in Kauai during this run. Something awoke inside this coffee-loving, FB junkie, house-keeping-rebel...A profound yearning and new found appreciation for Mother Nature...I am forever changed and I am grateful.

Have a charmed and blessed week all!

Running lingo, racing, & more

Who knew running and air guitaring went so well together? ;D Running = pure bliss =)

Running lingo


As info, when someone says "I ran a marathon" that is equivalent to saying "I ran 26.2 miles." In running lingo a marathon = 26.2 miles, a half marathon = 13.1 miles, a 10K = 6.2 miles, and a 5K = 3.1 miles and the "K" is short for "kilometer." Just thought I'd fill you in because when I hear someone say "I ran my first marathon on Sunday" and they actually did a 5K I kind of internally cringe because 26.2 miles is vastly different from 3.1 miles. Ya dig? If you run you feel me. Each mile one racks up is like a shiny medal you wear on your chest. Proudly. Why? Because you physically went that distance with your body. One foot after another. Step. Step. Step. Through sweat, discomfort, and making babysitting arrangements for little ones. Okay. You get my drift. Here's a quick cheat sheet as reminder of the lingo:

Marathon = 26.2 miles
1/2 Marathon = 13.1 miles
10K = 6.2 miles
5K = 3.1 miles

Racing:

I have decided that I will no longer run anything more than half marathons from now on. After the Honolulu Marathon in 2004, I gave up running for years...Yes. I was that turned off. I think I developed some minor injuries as well as I was unable to wear heels for months after that race. Seriously. Marathon runners are somethin' else and that somethin' is not me.

Fast forward to my second race which was seven years after my first...last month, June 5, 2011 to be exact. After doing 13.1 miles I felt phenomenal! Not blasted and nearly disabled like I did after 26.2 miles in 2004 and seven years younger! To top of the half marathon high, I joined with two good friends, Leilani & Helen
= ) Here's a shiny, happy picture of us at Crown Memorial Beach in Alameda having just finished all of our very first half-marathon (A See Jane Run Event):

I was not so serious about the race at the time and me being me, slowed down to take many photos on the way. Here are a few:

My third race was another first: our first family fun run, with strollers and all. This was a lot of fun because we rolled pretty deep that day. Let's count. 1) me 2) gee 3) gigi 4) gavin 5) lorna 6) noy 7) lorenzo 8) april 9) mama 10) auntie tek 11) niko 12) matt. WOW. A dozen deep! We ran in memory of our JuJu at the 1st annual Stanford Scamper in Palo Alto. We had such an awesome time we decided to make this run an annual event. It was SUPER organized, VERY family friendly, and:

-they served coffee, water, & snacks before and after the race
-they gave away essentials like sunblock and lip balm before the race
-they had a professional DJ (star 101.3) & an enthusiastic MC
-the course was flat and very easy to maneuver with a stroller

Here are some pics:

GOOOOOOD morning!

racers snacking before the race

thank you for the sunblock & lipbalm too

you rock!

you do too!

I was a little snotty about running on my own. You know if you're a runner, you don't need to enter races right? You just DO IT. Boy was I WRONG! The EXHILIRATION of a race really pushes you to be your best. The ENERGY during a race is absolutely palpable. Even for a slowie like me, I ran faster than I expected. RACE DAY is like an energy drink with a kick and it's absolutely addicting!

My inner competitiveness came out in full force during the last half mile at the Stanford Scamper when this mommy pushing the same kind of jogging stroller as Gavin's was slowly catching up to me. Of course I go faster and I left her behind. THEN her husband comes to her rescue and she starts running faster by herself with no stroller getting ahead of me while I'm pushing Gavin in our carbon-copy-jogging-stroller. I think to myself "OH HELLLLLLLLLL NO, YOU'RE NOT GOING TO BEAT ME. Even if your husband relieved you of your strolling-duties, YOU WILL NOT BEAT ME!" So, I HAULED MAJOR A$$ and LEFT THAT MAMA W/ NO STROLLER IN THE DUST and you know what?? It felt so DAMNED! GOOD! LOL! ...


You see? You only get that kind of fire lit under your butt when you enter a race =) :) ;D

Here I go again, sacrificing precious sleeping-hours to indulge in some therapeutic writing, which I love. *happy sigh* Goodnight all and have a C&B week!

Where are we running?

November 2024 Update on Mr. Sexy who is 60 years old

"Where are we running" by Mr. Sexy himself, Music video remastered in HD Lenny Kravitz "Again" Music video "Again"

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***

I discovered running many years ago when I was going through some teenage angst and needed to release lots of pent up negativity. I would run at the local middle school track (AMS, go Cougars! ;D) and feel phenomenal after my runs. I would never call myself "fast" but I was usually the #2 girl in completing our high school's P.E. class timed mile runs...beating most girls and some boys. That's good enough for me as far as bragging rights go. During my runs I spent a lot of time alone and processed a lot of emotions I was dealing with at the time. Not only did I have a slammin mid-section, but all that running made me mentally and emotionally tough. Running was cathartic and I quickly got hooked =)

In my mid-twenties I wanted to take my running to the next level and trained for a marathon. While I was still working for the man, I would run up and down The Embarcadero during my lunch. That was the best part of my daily drudgery as it would make the work day & work politics not seem so sh*tty. I ran those glorious 26.2 miles in beautiful Honolulu and the first 12 miles was HEAVEN while the rest was HELLLLLLLLLLLLLLLLL.

"Glady" The 92-year old grandmother & quite possibly the oldest marathoner
http://www.honolulumarathon.org/

Today, as a wife and mother of two, and at age 32, I've rekindled my love of running. Today's run was the longest I've done recently at a modest 8 miles. Three months ago I was beginning to feel depleted and rundown. I had a hankering to be more than just a wife and mama-milk-making-machine. I wanted to feel strong. To feel athletic. And for me, that meant running...Oh, and for the record, I use the term "running" loosely. What I do more resembles a slow jog and a fast walk for people with long legs. Today, however, I really did "run." My usual is around 4.1 to 4.3 +mph on the treadmill. Today I increased that to 5+ mph and 6+ mph. Of course I took some walk breaks so that I would not be completely blasted with fatigue. I always remind myself that three months ago I could not complete one mile without walking. My, oh my, have I come a long way!

Running was and continues to be, something I DO FOR MYSELF purely out of the love I have for the sport. I have a super soft spot for the elderly and disabled. A close second to them are runners. I have been known to cheer on random strangers while at a stop light as I see them toiling on the road..lol..woohooo!! ;D 


Most importantly, I almost always feel like a rock star and start strumming my air guitar (just like Lenny) after my runs =)

My prized t-shirt I wear with pride =)

Where are we running? WHO CARES. Just do it, mayn ;)

November 2024 update on Mr. Sexy Himself (he is 60 years old now in real time)