Archive for March, 2012

Weekly Workout Roundup

So this week started my yoga teacher training (more on that later), but it basically means I will be doing lots and lots of yoga in the next months.  I also have lots and lots of races and I want to do lots and lots of Crossfit.  But today my muscles are killing me and I know I need to slow down before I burn my body out in a week, or seriously injure myself.  My plan is  going to be cut back on my Crossfit to once a week during TT.  I have been trying to go 2-3 times a week, but I figure with adding more  yoga in my routine I will still be getting the strength training I need.  I have been incorporating more restorative yoga into my routine, and I am finding these classes are more or less becoming my rest days while still giving my muscles a little extra TLC.

Wednesday: 75 Surfer’s Flow Yoga

Thursday: 60 Minutes Restorative Yoga

Friday: Rest

Saturday: 2 hours Yoga

Sunday: 9.3 Mile Run/75 Minutes Vinyasa Yoga

Monday: 75 Minutes Vinyasa Yoga

Tuesday: Crossfit/60 Minutes Anusara Yoga

Partner WOD:

5 Rounds:

200 Meter Sprint

12 Burpees

12 Squats

Total Time: 16:16

Wednesday: 75 Minutes Restorative Yoga


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Yesterday I ran my first 15K race – the Hot Chocolate 5K/15K in downtown San Diego.

Like many others out there, I had read the race reviews of this same race that was held in DC and what a fiasco it was-  the 45 minute late start time, the crowded streets, the lack of water stations/availability – so I was a little bit skeptical when I decided to sign up.

However, I am happy to say that I feel like this race went flawlessly!  From the packet pick up to the post race party, I thought it was great.

The race expo was held at Road Runner Sports over three days. Having three different options of when I could pick up my bib (plus two different locations) was great – it meant practically no waiting at all.  I went to pick up my packet Friday afternoon and I was done within five minutes.  All runners in this event received a racing jacket which was available for pick up at the expo too.  RAM racing also had a variety of merchandise set up at the expo (think lots of “will run for chocolate” logos, along with free samples of hot chocolate! Yummy – if only it was chilly out that day!

The race was held in downtown San Diego, and sold out at 7500 runners.  I am not sure what the break down was for the 5K versus the 15K, but it seemed as though the majority of the runners did the 15K.  The 5k started super early (6:45AM!) which I saw on the event’s facebook page was to avoid the heat in the event the weather hit 80 degrees (that would have been nice – it was not anywhere near that yesterday!).  Most events I have done the 5K starts after the longer distance, but, you know, minor details 🙂 .

I woke up at 6AM to get ready.  I was being super lazy night before and stuffed full of Thai food and gelato (choices I immediately regretted when I woke up) and decided to wait to get all my things  together the morning of the race.  That is not my usual preference, but luckily I gave myself enough time and was out the door by 6:30 AM for a 7:15 start time.  The best part about this race was that some of my close friends from work were running it also, and we all met up at the gear check about 15 minutes before the start.  I did not check any gear this time, but it seemed like an efficient and organized system for those who did.  The wait for the bathrooms was about 0.5 seconds in racing world time, which was nice too. The weather forecast was calling for rain (of course) but the weather ended up being perfect – sunny and about 50ish degrees at the start line.  I wore shorts, a tee shirt, compression socks and arm warmers.  It was a little cold waiting around at the start, but it was bearable, and I never got too hot during the race (which is something I hate).

My friends and I got into our corrals about five minutes before the race started (I think there were corrals A through E) and the race began right at 7:15.  There was about a minute delay before we took off from Corral B.  I noticed immediately that while there was a large number of runner, it never felt cramped or crowded at any point on the course.  The event’s facebook page the size may increase next year, but honestly if it remained how it was yesterday, it would be a perfect.

Corral B ready to rock!

The course itself was hard and hilly.  I swear the race director successfully found every hill around the downtown SD area and incorporated it into the course.  The one I hated the most was at mile 7 – I kept looking up and could see the hill continuing to go on and on.  Luckily there were plenty of downhill parts to complement it, including the last mile and half or so.  There were ample aid stations, I believe and total of four, and all were equipped with plenty of water and gatorade.

Hills, Hills, Hills

I ran the whole race with my friend Jackie and it made the time ,and miles, fly by.  We talked about 75% of the time and before I knew it, we were done! Seriously, running with friends is the way to go – I loved every second of it.

After crossing the finish line I was given a bottle of water, and additional cups of gatorade were available.  I then went into what I call the chocolate tent and got a box with apple slices, half a banana, a pretzel, marshmellow, rice krispie treat, chocolate fondue, and a small hot chocolate.  I’m not going to lie – it was heavenly.  It was like a mini version of the Melting Pot dessert sampler.  A nice change from the usual orange slices and protein bars I am used to getting after a race!

Post Race Deliciousness

I will admit that I was very nervous about this race.  The last time I had run over six miles was back in January, and there are absolutely no hills in my neighborhood where I run.  While the hills and the course itself was definitely challenging, I felt strong and good throughout the majority of them (the small one at mile 8.5 kinda sucked). I once again will contribute this to my crossfit and yoga training. I am SO happy I am finding ways to train my body that is responds to and the I am seeing resutls. My hamstrings and quads were burning during the last mile and my left hip is a bit sore now, but overall I have no complaints ( I did book it to yoga immediately after the race so I am sure that helped!)  Jackie and I had a goal to finish it 1:30 minutes, and our official time was 1:29:37, average pace of 9:37 ( I am super happy about that, especially considering all the hills!)  My garmin was a bit messed up (I forgot to hit stop and it kept recording through the drive home!) but here it was I think my splits came out to be:

Mile 1: 11:19

Mile 2: 9:58

Mile 3: 9:47

Mile 4: 9:52

Mile 5: 9:27

Mile 6: 9:28

Mile 7: 9:30

Mile 8: 9:33

Mile 9: 8:47

Overall, I really enjoyed this race.  It was a large racing field (seemed like mostly women but this whole race is about chocolate so what do you expect) with a challenging course that left you with a good sense of accomplishment at the end.  Everything  seemed to go off without a hitch.  I will be interested to see what others say about it, but I think I would for sure definitely do it again next year!

Next weekend is Carlsbad – looking forward to super flat, speedy, and short course!

Hot Chocolate 15K

Distance: 9.3 miles

Total Time: 1:29:37

Average Pace: 9:37

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inspired. Role Models.

“Dogs are my favorite role models.

I want to work like a dog, doing what I was born to do with joy and purpose.

I want to play like a dog, with total, jolly abandon.

I want to love like a dog, with unabashed devotion and complete lack of concern about what people do for a living, how much money they have, or how much they weigh.

The fact that we still live with dogs, even when we don’t have to herd or hunt our dinner, gives me hope for humans and canines alike.” 

― Oprah Winfrey

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Always seem to be late on these posts!  I will recap since last Saturday.  This has been a great way to keep track of my crossfit workouts and where I am. We keep a journal at the gym but this helps since it is not always accessible!

Saturday: 90 Minutes Anusara Yoga

Sunday: 10K Run

60 minutes Vinyasa Yoga

Monday: Crossfit

Reverse Diane: 9-18-21

Deadlifts (66 lbs)

Handstand Pushups (modified)

Time: 7:09

Tuesday: Crossfit

Partner WOD:

AMRAP in 25 Minutes:

700 M Run

15 Kettlebell Swings (modified with 26 pounds)

12 Pull Ups (assisted)

15 Air Squats

Total rounds: 10 + 4 KB Swings

Wednesday: 75 Minutes Vinyasa Flow Yoga

Thursday: 60 minutes Restorative Yoga

Friday: Rest

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Ok so obviously I love running or there would be no way I would be blogging about it or spending most of my paycheck signing up for races.  What I do not love is rain- especially cold, windy, rain.  Ask me to run in that type of weather and I will laugh in your face.  No matter how much I love running, having to do so in those type of conditions makes me miserable, and I am not about to waste my precious time off being unhappy.   Luckily, living where I do, rain is hard to come by, but has conveniently shown up in the forecast for the past three races I have done.  Read my Santa Barbara Half recap or my Coronado 10K recap and you will see that sure enough, both times I talked about the impending yucky weather threatening to doom my race day.  So I was hardly surprised when the forecast for this weekend was three days straight of rain, including the day of this 10K.  I debated almost all weekend whether I was going to even bother doing this race because the storm conditions were so bad (hail, pounding rain, palms trees and telephone poles falling over – you get the picture).  This was a smaller race and pretty close by so I decided I would just play it by ear and see how I felt Sunday morning.

This 5K/10K race was held in Del Mar and was sponsored by Girls on the Go.  I think this organization is a running group that hosts several races a year, and includes a big girly expo to go with it.  Race packet pick up was held the day before at Road Runner Sports, and it was somewhat of a mess.  I arrived around 4pm (the packet pick up was from 2-6pm) and had to wait in a line for about 20 minutes to get my race packet.  There were 4 people in tiny room handing out bib numbers and bags.  I saw via Facebook and twitter there were a lot of complaints about  the wait to pick up bibs.  The organization said it was because of the large numbers of runners for this event (about 1,000), but wouldn’t they know this based on the registration and plan for it a little bit better?  The actual expo wasn’t even held anywhere close to where the packet pick up was so unless you wanted to stick around after the race the next day you really wouldn’t get to experience the expo.  Maybe in the future  the packet pickup can be at the entrance to expo so runners can then just continue to wonder around the expo immediately after they get their racing packet.  Anyways, I got my bib, a bag with like 5 coupons in it, and a cotton tee-shirt.  There were technical shirts there, but I could not tell if they were for sale  or what was going on.  Oh well, I can always use more white cotton shirts to wear under my scrubs at work.  The most perplexing thing about this whole race was that the racing chips weren’t even given out at the packet pick up – we had to wait and get them the morning of the race.  I didn’t realize this until I setting my gear out the night before (I assumed the chip was in the bag).  Had I known this, I would have just picked everything up the morning of the race.  There were a lot of complaints about this too, and I guess the reasoning is that race organizers get charged if the chips aren’t turned back in, and they were concerned a lot of runners would not show up on race day because of the weather, and they didn’t want to then lose a bunch of race chips and get charged for it.  Whatever, there is always room for improvement.

So on to race day .. the 10K was slated to start at 7:30AM, and the 5K at 7:45.  I woke up about 6:10, bundled all up, ate a lara bar, and headed up to Del Mar at about 6:30.  I still was unsure the whole ride up if I was still going to run or not. The rain had stopped at my house, but I almost fell over as soon as I stepped out of my house due to the wind.  The pouring down rain the entire drive up was not helping the cause either.  I arrived at Del Mar Fairgrounds (the starting point) around 7:10 and the rain had actually stopped, but the wind was relentless.  I decided just to suck it up because 1.) it wasn’t raining and 2.) I wasn’t about to miss my third race this year I signed up for.  I went and picked up my racing chip, spent about 10 minutes figuring out how to tie it to my shoe, and then went to the starting line about 5 minutes before the start.  There was probably only about 100 people doing the 10K and we all sort of just wandered over to the start line together.  After waiting around for like 15 minutes in gale force freezing winds, the race started.

Blue skies but oh so windy!

The 10K course was a two loop course.  We basically did the 5k course twice.  The course took us around the perimeter of the fairgrounds, around the race track, and back in the fairgrounds parking lot.  Not the most scenic course, but it was something different from my usual running loop so I did not mind.  The first half mile the wind was coming at us sideways and trying to blow us into oncoming traffic.  Mile 1-2 was up a steady hill that had us going against the wind, and mile 2-3 was downhill around the race track (I liked that part).  And then all of that repeated.  It was actually a fast course despite the two loop ordeal.  Once again, I was glad I had my garmin since  there were no mile markers.  I saw one water station around 2 (and 4) mile mark but I had my handheld bottle so I did not take advantage of it.  Since it was such a small race (I wonder how many people did not show up because of the weather) there were no issues with crowding at any point in the course which was nice.

I, however, was basically a hot mess during the whole race. I barely got my garmin working on time at the starting line.  I started with my hood on my running jacket up, but took it down after about a mile, and then ran 5 miles with my bangs all in my eyes because I forgot to pin them back.  My allergies were going crazy this morning so the whole first 3 mile I was convinced I was going to have an asthma attack.  I was wheezing so hard even though I took my inhaler right before I left. Luckily, that resolved by the second lap.  I ran with music since I was doing this race solo, and my headphones kept falling out of my ears.  My fingers were so numb from the cold I had a hard time getting them back in especially with my hair flying around everywhere.  Oh, and my nose wouldn’t stop running either.  What a lovely image of myself, huh?  At the finish line we got a bottle of water, our medal, and some wine.  I’m sure there was free food samples/snacks inside the expo that was going on once the race finished, but I didn’t stick around for that.

My reward for not blowing away into the ocean.

Despite all those little annoyances, I still finished technically with a PR.  I say technically because looking back at my 10K from last month, that distance was actually 6.25 miles, and today was 6.18.  So I feel I finished around the same pace. However, today I was battling hills and major wind, and last month’s course was all flat and no wind. So I wonder what my time would have been if  those factors were eliminated.  If you look at my weekly workout recaps from the last month, you will notice that there are not a lot of runs in there.  I have been focusing on crossfit and yoga, with maybe only one longer-ish type run once a week.  What this is telling me is that I am still able to maintain a good running base and pace (if not faster) from doing my cross training, and I am super happy about that.  I feel that this method overall better for my body type, and I can feel myself getting stronger from doing less running and more strength building. With lots of races the next few weeks, we will see how things shape out.

Overall, I am glad I decided to battle the windy elements and do this race.  The organization itself has some kinks to work out for next time, but for a smaller scale race I think they did a great job and it was fun one to participate in.  Time to gear up for my first 15K next weekend!


Mile One: 9:07

Mile 2: 9:36

Mile 3: 9:19

Mile 4: 9:30

Mile 5: 9:51

Mile 6: 8:59

0.18 Nubbin: 8:03

Total Time: 57:50

Average Pace: 9:22 min/mil

Distance: 6.18 miles

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inspired. Desiderata

One of my favorites ..

Go placidly amid the noise and haste, and remember what peace there may be in silence.

As far as possible, without surrender, be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant, they too have their story. Avoid loud and aggressive persons, they are vexations to the spirit.

If you compare yourself with others, you may become vain and bitter; for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs, for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism. Be yourself. Especially, do not feign affection. Neither be cynical about love, for in the face of all aridity and disenchantment it is perennial as the grass.

Take kindly to the counsel of the years, gracefully surrendering the things of youth. Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.

Therefore be at peace with God, whatever you conceive Him to be, and whatever your labors and aspirations, in the noisy confusion of life, keep peace in your soul.

With all its sham, drudgery and broken dreams, it is still a beautiful world.

Be cheerful. Strive to be happy.

— Max Ehrmann

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I have been trying to bump my crossfit goings up to 3 times a week, and I was able to succeed this time without seriously hurting myself!  I listened to my trainers but scaled back as I needed, either doing less weight or less reps.  Monday’s JT was a killer tricep workout that left me feeling it three days later – even doing shoulder stand in yoga was super painful!  I have a busy week coming up next week so hopefully I can still squeeze in what I need to!


Thursday: Crossfit

15 Min AmRAP:

20 Wall Balls (8 pounds)

15 Toes to Bar

5 push jerks

Total Rounds: 4+ 12 wall balls

Friday: 60 minutes Vinyasa Flow Yoga

Saturday: 90 Minutes Vinyasa Flow Yoga

Sunday: 3 mile Run

Monday: Crossfit



Handstand Pushups

Ring dips


Total time: 10:37

Tuesday: Crossfit

Parnter WOD:

400 M Run

then max rounds of:

5 Hang Power Cleans (45 punds)

15 double unders

Wednesday: 60 Minutes Vinyasa Flow Yoga

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