13 miles - June 27 (Sat)

Today I ran 13 miles which was the peak distance in the San Francisco Half-Marathon Training Schedule and the longest distance I've ever ran! It was a good course (see map below), but the challenge was the heat and the crowds of people along the Embarcadero. It was near 80 degrees so people were enjoying a beautiful day. So, was I!

Every running day has its own challenges and I'm starting to learn how to adjust to those variables that define those challenges such as terrain, weather, body condition, etc.. I really enjoyed today's run despite feeling sore in my ankles and feet afterwards! A nice soak in the bath tub relieves all the soreness!

This morning I meditated on the advice from Coach Alphonzo (Coach of the East Bay Group) who had ran 38 marathons, and was speaking at Thursday evening's Pasta Feed at the Sports Basement. He coined the term MOM = Mind Over Matter. He explained that the last 5K of the half-marathon and the last 10K of the full-marathon are the real distance of those races, not the entire race itself. Because the runner fights with him/herself the most at the last portions of the race as the body becomes exhausted. And, he said along comes MOM! Having knowledge of MOM is the key to running long-distance races. I'm finding out that it's a fact. Today, I really can't believe I did it! I'm so happy and I did said aloud mind over matter. That is surely a metaphor not just for running but for life.

Here's a map of today's running course:


Here are some pictures that I've collected over time:


We started January 24th and is near the end on July 26th!! One of the most unforgettable experiences I will remember besides teaching at Hong Kong. ;-) Thanks for dropping by!

11 miles - June 13 (Sat)

This Saturday is the 11-mile (17.88K) run starting at Baker Beach towards the Presidio, along the Richmond District, back to Baker Beach. The terrain is a bit hilly, but not too bad. Last week, the Cliff House hill was steep, but okay. The challenge was the trails along Land's End that was difficult to maneuver. Overall, the 10-mile was a good run. Of course, afterwards, my whole body was sore and achy but it's ready for the 11-mile!!

I have started to personalize a few must-have items and must-do before my runs. Some of those are the following:

- the blueberry & pomegranate flavored chomps (GU) are best. The coffee flavored kind almost made me vomit and contains too much caffeine.
- bobbi brown SPF 15 face protection lotion is better than any other sunblock protection, in my opinion. It really works!
- sunblock should be applied around the ear lobes as well, since the sun's rays hit that part of the face more than any other parts of the body. There have been cases of melanoma (skin cancer) near and around the ear lobe area since that is the most neglected part of the head.
- when sipping the water bottles during a run, it's important to let the water run down the snout before squeezing the bottle. Otherwise, it's easy to sip air bubbles into the body creating discomfort during running.
- a BREAKFAST is a must! What works for one person doesn't necessarily work for another. Nutrition is a highly individualized regimen of running. I found that a cup of hot oatmeal (fresh from Quaker Oats, not the package kind) and a cup of green broccoli work best for me. I don't know why but it does. Milk actually makes me produce gas!!
- a warm shower in the morning helps ease and relax the muscles and any tension the body holds.
- ponytails are troublesome. For long-distance running, a bun works best. And, no hats, because my head needs to breathe and no sunglasses to avoid tan lines.
- The last mile is all about mental power, where the mind takes over the body. Legs become cotton candy, and the breathing becomes heavier. Mental power borrowed from the track workouts (tempo runs) are what sustains me during the last tough mile and through the finish line.
- Mental power is equally important as physical power in my book.

That's all my take on running. It may sound meticulous and detailed but at the end, they work for me. And, anyone who's ever done long-distance running will find that with preparation, you can stop worrying about the finish line, and enjoy the run! Cheers to running! Below is our map for Saturday. Kick butt time! ;-) Thanks for reading!

10 mile run - Sat (June 6)

Saturday, June 6 - 8:00am will be my first 10 mile run, the longest distance I will do ever! 10 miles = 16.09K (sorry, that I put down 17.2K before...got the number conversion mixed up! ;-/....not good with numbers at all!) Anyhow, to prepare for this first double digit mile run, I am doing the following;

- hydrated 48 hours in advance
- ate organic green veggies, fruits (cherry, orange & apple), and carbs like bagel and oatmeal for the last 24 hours!
- will rise early at about 6:00am on Sat:
- hot shower! (anti-chafing cream!)
- eat a bowl of hot oatmeal
- drink about 8 oz. of water
- prepare my running gear the night before: water belt, gel blasts, watch, map, clothes
- 2 minute meditation in the morning (visioning the route and seeing myself finish!)
- lots of sunblock!!
- post-running gear - extra water, change of clothes
- running day temperature: 55 degrees fahrenheit

That's it for Saturday!

On Wednesday, we finished a very tough workout - hill repeats which totaled to 4.5 miles. The running course was deceivingly hilly located behind the Conservatory of Flowers at Golden Gate Park. I was drenched in sweat when finished. I believe that wil help me get through tomorrow's hilly section near the Cliff House.

Sleeping by 11pm and rise and shine tomorrow! Cheers to running and to all my running madams! Let's kick butt together! 10 miles is not so bad, I hope! ;-)