No treadmill tuesday today :(

Today is the 2nd day of sickness keeping me in bed. Yesterday I was so sick I couldn't read, watch tv, or do anything that required the use of any brain power. My body hurt so bad even my toe joints were hurting. All I was able to do was sleep, get up to go use the bathroom and take ibuprofen, and go back to bed. I managed to eat 3 grapefruit a peanut butter and jelly sandwich and drink 2 bottles of kombucha, 1 coconut water and lots of water.

Today was a little better, I had to call in sick for the second day in a row, which i feel horrible about since it is my last week and my old job and I missed a meeting for my new job, but I couldn't imagine me at work would be doing anyone any service. I'm coughing, snotty, and the pressure in my head is preventing me from doing anything close to productive. Since I ate all my grapefruit yesterday and finished off my bread and jelly this morning (peanut butter was used up yesterday) I made it out of the house this afternoon in search of comfort food. I threw on a hat and comfy clothes and hoped not to run into anyone I knew. I came home with an interesting selection of food: organic sweet potato thai soup, a piece of chocolate mousse cake, kettle corn rice cakes, blood orange sorbet and whole wheat bread. Of course what did I eat first, the nonvegan unhealthy choice: chocolate mousse cake. I can't help it i'm weak (at least I didn't buy the whole boston cream pie I was eyeing).

So besides my rendezvous to the grocery store, I caught up on Revenge and Grey's Anatomy. Now i'm bored, my head still hurts to read...it feels like my brain is blowing up like a balloon but not getting any bigger, just pushing against my skull. Ibuprofen doesn't seem to help. Yuck.

I can't believe how fast this got me down. Sunday I woke up with a slight sore thoart but went out for a 4hr run/hike...granted I was dragging on the way back, but I thought I kicked whatever I had out the door. Then I wake up 5am Monday morning feeling like a truck plowed me over. And 38 hours later I'm still in bed.

Week in Review

Miles: 25
Runs: 3
Yoga Classes: 4
Non Vegan meals: too many to count...wonder if this has anything to do with me waking up too sick to even get out of bed this morning and me getting my behind kicked, on my 12 mile run/hike up to El Capitan yesterday.

This was a recovery week and as noted above, did I ever, 3 runs...that is not sufficient enough, at my defense I was not at home sitting on my couch, I have been really busy with work and exhausted (hmmm once again i wonder if this is correlated to my diet this past week)

Goals this coming week, back on track: 37 miles, 5 runs, 5 yoga classes, all vegan. I'm running Malibu Creek 25k, hoping for some results that will make me smile.

Hopefully I'll be able to get rid of this nasty sickness and stay on track...we'll find out tomorrow, praying to be back at work and running by tomorrow.

Treadmill Tuesday #2

Ok I think I got this figured out...this week is a recovery week and this was a very do-able workout, next week, i'll be stepping it up.

20min warmup @ 9:30min/mile at 0.5 incline
10min: 3.6 @ 12%
10min 3.7 @ 12%
10min 3.8 @ 12%
10min 3.9 @ 12%
3min 4.0 @ 12%

for a total of 4.75miles and 63min :)

Week in Review

Miles: 35
Runs: 5
Yoga Classes: 4
Non Vegan meals: 2 and some non vegan treats

Overall I'm very happy with this past week, I was able to run tues, wed, fri, sat and sun. I got my 5 runs in and was able to spread them evenly throughout the week. Monday was a complete rest day as planned and Thursday yoga only. Mileage is right where I wanted it. Lets hope for many more of these type of weeks to come!

Goals for next week:
Recovery week, keep runs spread out throughout week, resting body. Lots of yoga and strecthing.

Another view from the PCT.

Pacific Crest Trail

Saturday I went out to East County to do my long run on the PCT. It was a beautiful, started up at Mount Laguna, where there was still a decent amount of snow from earlier this week. Run varied between 5000-6000 ft elevation, started out snowy and ended up muddy. Was able to get about 18 miles in.

Snow on the trails!

Nice to know I wasn't alone!

Along the PCT

Trail up to Granite Peak

Putting my feet up at Granite Peak around 15miles.

Yes, you can find this in San Diego.

Spiced Vegan Ginger Cookies

There were a few things I wanted to tweek to my recipe before posting it. I finally had time to make them again last night and they were delicious. Brought them to a lunch meeting today and everyone seemed to like them, and none of my co-workers are vegan. Needless to say they've all been eaten (I ate the last few cookies on my way home from work.)

Spiced Vegan Ginger Cookies 

2 1/2 c. whole wheat flour

2 T. ground ginger (yes 2 tablespoons)

1/2 t. baking soda

1/2 t. cinnamon

1/2 t. ground cloves

1/2 c. unsweetened applesauce

1/4 c. molasses

fresh grated ginger (1-2 t.)

1/4 c. oat milk

(i'm sure you could use almond milk or rice milk as well)

1 c. evaporated cane juice (organic sugar)

1 t. vanilla

Preheat oven to 350.

Mix applesauce, molasses, fresh ginger, oat milk, sugar and vanilla.

Once blended add baking soda, ground ginger, cloves and cinnamon, stir until combined.

Last add flour, 1 cup at a time, stir till flour all mixed in.

Bake 10 min.

And Enjoy!!!

My New Favorite Song

Just heard it today on the radio for the first time.

"I won't give up" Jason MRaz
I Won't Give Up lyrics

when i look into your eyes
it's like watching the night sky
or a beautiful sunrise
well there's so much they hold
and just like them old stars
i see that you've come so far
to be right where you are
how old is your soul?


i won't give up on us
even if the skies get rough
i'm giving you all my love
i'm still looking up

and when you're needing your space
to do some navigating
i'll be here patiently waiting
to see what you find


'cause even the stars they burn
some even fall to the earth
we've got a lot to learn
god knows we're worth it
no, i won't give up

i don't wanna be someone who walks away so easily
i'm here to stay and make the difference that i can make
our differences they do a lot to teach us how to use the tools and gifts
we got yeah we got a lot at stake
and in the end, you're still my friend at least we didn't tend
for us to work we didn't break, we didn't burn
we had to learn, how to bend without the world caving in
i had to learn what i got, and what i'm not
and who i am


i won't give up on us
even if the skies get rough
i'm giving you all my love
i'm still looking up
i'm still looking up


i won't give up on us
god knows i'm tough, he knows
we got a lot to learn
god knows we're worth it

i won't give up on us
even if the skies get rough
i'm giving you all my love
i'm still looking upMy favorite line:

i had to learn what i got, and what i'm not
and who i am ...this is so true of me :)

Knowing now what I have and what I don't and who I am, made me realize, I wasn't giving up. I was being true to myself.   

Beautiful song, thank you, Mr. MRaz. 

Treadmill Tuesday

Yesterday was rainy and cold and more of the same was predicted for today. So I decided its time for a treadmill run...yes living in San Diego has made me a fair weather person...plus its easier to do a treadmill run on my lunch break and I don't have to go totally offline.

Somewhere I read, maybe on 2 occassions, that doing a treadmill workout at a 12% grade is helpful preperation for leadville. Now besides the 12% grade thats all I remember...was I suppose to be walking or running? Hmmmm...guess I'll make it up as I go. 12%? Does a treadmill even go that high? Obviously in uncharted territory, it was like a new adventure!!!

So I started out 2 mile warm up at 0.5% working up to 9:20min/mile. Then 12% time, i figured I'd do 1/4mile slow jog/fast walk, recover, 1/2mile, recover, and continue to make it up as I go. The first 1/4mile and recovery went well, then I was not sure to run or walk...maybe I should just walk at 4.0 (15min/miles) or should I run? Well this went on for the next 3 miles, my pace ranged from 3.6 to 6.5 and the incline 0.5% to 12%. Hmmm...in the end: 5 miles, 60min and lots of hills.

I decided I needed to do some more research, so I googled treadmill workouts, leadville training, I never did find the original site I got the idea 12% from, but I found John Bryne's Blog which in summary states power walking for 60 min building up to level 4.0+ and to incline 12%-13%. See the link to his blog for exact details. But I like it, so I'm going to try it. Question is, does that count as a run workout? Or do I do that in addition to my runs?

On another note Happy Valentine's Day, look at the gifts I got in the mail today!!!!!!!


Love Your Valentine, ME!




My National Geographic Subscription!



Week in Review

Miles: 32
Runs: 5
Yoga Classes: 3
NonVegan meals: 2 and some chocolate cake
Goals for next week:
-Spread my runs evenly out through out the week
-getting up earlier before work to get yoga or runs in

Weekend Warrior

It was Thursday afternoon and I realized I hadn't gotten a run in yet this week and I'm thinking about what yoga class to go to. I had a little chat with myself..."hey listen, you need to take a step back and look at your priorities here." "Yeah, ok, I guess I won't go to yoga and go for a run," that's me pouting because I wanted to go to yoga. Anyways it ended up being a good run.

I was able to run each day for the rest of the week. Saturday I went up to OC and ran in the OC Winter Chili Trail run. It was a fun little 5mile trail run...1st 2 miles uphill and the rest downhill, I wanted to finish in under 50min, which I did 49:38. But then when I saw age group results I was disappointed: W30-34, 6 out of 12. I am hoping to improve my runs to finish in the top 1/3 of age group. Overall my finish was 110/250. I had to remind myself to stop being so hard on myself, it was the 1st event of the year, I finished in my time goal, and really it doesn't really matter where I finish compared to others (much easier said, then done).

 

 after the run

There was a long trail run I wanted to do east of LA on Sunday, so I went up to Eric's place to spend the rest of the day and evening with him. Got up early Sunday, grabbed some prerace nutrition at Whole Foods, sitting in the car realizing I forgot to get my cup of coffee, I entered the destination in GPS. Arrival time: 8:30am, oops the run was suppose to start at 8am. Oh well, guess I'll be running by myself.  I headed out to Chino Hills State Park and enjoyed exploring the trails by myself, no watch, no plan, just running...freedom on the trails. Heading back to the car, I figured I'd refuel see how long I had been running and go out again to total 4hrs of running. That didn't happen, I had been run/hiking for 3:10, that means 50 more min, after sitting down, I didn't want to go back out, it was cold and cloudy and my legs were achy and figured I'd be hiking more then running at that point. So I went home, mapped the run which ended up being 13miles, not bad for the elevation gain and hiking some of the steep uphills. I rested for several hours and went out for a short recovery run with Izzy to meet my mileage goal for the week.

Yippee!!!!!!!!!!

“The adventure of life is to learn. The purpose of life is to grow. The nature of life is to change. The challenge of life is to overcome. The essence of life is to care. The opportunity of life is to serve. The secret of life is to dare. The spice of life is to befriend. The beauty of life is to give.” -William Author Ward

I am thrilled to report that I accepted a new position at work! Its been since before Christmas I found out about this opportunity and I have just been waiting for everything to fall into place. I was interviewed a week ago today and was offered the position and accepted on tuesday. I will be slowly transitioning over and should be completely in the new position the first week of March.

For those of you who may not know, I work for a hospice agency and am currently a primary homcare nurse. I will be moving over to a different department and become supervisor of our 24/7 staff.

One of the bonuses of this postion is that I will be working late afternoon/pm shift. Though I am a little apprehensive to leave a 8-5, M-F job, I think this shift will fit my life well. I am much more productive during the day and before work then afterwards. And living in San Diego this gives me time to be outside and enjoy more sunshine during the day. AND it gives me a whole lot of time to get those longer runs in during the week and explore new trails.

Week in Review

Miles: 29
Runs: 4 (still haven't gotten that 5th run in)
Yoga Classes: 5
NonVegan meals: 0

Goals for next week:
-That 5th run
-No eating out...i was really bad last week, my excuse: checking out all the local vegan places...already went to grocery store and am stocked up for the week.

A Perfect Sunday

Ever have one of those days so good and as productive as could be. That was my today. Sure I didn't get everything done on my to do list, but I got the important ones, plus I don't think I'll ever complete a to do list because I just keep adding to it.

I've been getting up at 6:30am (sometimes earlier if I wake before the alarm) every day including weekends for well over a month now. This is by choice, I'm more productive in the morning and I want to keep my sleep as consistent as possible in bed by 10pm up by 6:30am. I have to say its been working well for me. But today I allowed myself to sleep in just a bit. Alarm went off at 6:30, I turned it off, was just going to lie there for a bit...like till 7:30 when I woke up, didn't even realize I had fallen back asleep.

I got up and had a cup of my organic coffee I just bought, have to say the organic tastes much better. I've been craving gingersnaps so I decided to try an experiment: Vegan Gingersnaps, with ingredients I had on hand. Outcome: Vegan Ginger Cookies (there not hard so I took the snap out of them)...I think they're delish, I would love to hear feedback...recipe to follow.

Then off for a morning walk and meeting my girlfriends for brunch at Alchemy.

 



Sunday Brunch with some of my Favorite Ladies





After I got home I took Izzy for a walk. And then a 6mile run. I have to say my run was wonderful. My right foot and my toes did not hurt after yesterday. No soreness and I felt good, no dragging after yesterdays run. Just a lot of tightness in my left hamstring.

Then time for a little R&R and some superbowl time. My favorite commercial: the M&M one where the male takes off his shell and is dancing around naked. And HELLO Madonna, did she rock it or what? Thats one hot mama, loved her boots. She looks AMAZING!!!

After Madonna, off to yoga, I thought since my hammies were super tight I'd treat myself to 2 yoga classes. Got some good sweating and stretching in. And tomorrows a complete rest day.

Now its that magic hour...But first I would like to say I am so blessed to have had this beautiful Sunday and love everyone that was part of it!

Long Run Notes

Today I did my long run in the sweetwater reservior park, started at Campo Rd and ran to Summit Hill on the other side of the reservior, approx 16mile round trip. I am doing my long runs by time, total time 3hrs 45min, i don't use a garmin so this is from start to finish. 14min/mile so I can use this as a gauge for future runs. This was a leisurely pace, I did stop a few times to enjoy the view and I also walked up the steeper hills.

Nutrition: I wasn't following any regiman as far as nutrition just eating when I felt like it
                 1 Larabar
                 1 homemade oat bar
                 1 snack size bag of nuts, raisins and goji berries

Hydration: 2L water
                  No bathroom stops

Temp: 75 and sunny until sunset, then got chilly

Notes to self: Physically felt good, Energy level sustain
              If your going to wear just a sports bra and camelback you've got to put something on your back to prevent chaffing, my shirt worked fine after the fact
              Tight hamstrings-foam rolling tonight
              The top of my right foot started hurting at 3hr point, loosened shoelaces but at this point it was too late, this is a reoccuring probelm that was last fixed by going to men's shoes since they're a little wider, looks like I have to go back to mens shoes, ( boo hoo I love my black and pink saucony progrid peregrines-don't think the mens colors are going to be as cool as the womens) I use my road shoes (K-swiss blade lights) tomorrow.
              My toes are ouchy...in fact so tender that when I hit one of the toes stepping into the bathtub, I curled over in pain, hope its just me needing to cut the toenails, we'll see what happens when I do that and switch to the men's shoes
              Wanted to go to Hot Yoga tonight to stretch everything out, but no classes tonight, maybe tomorrow

Things of note I saw on my run: a hydroplane landing on the sweetwater reservior, a HUGE jackrabbit, lots of rabbits and tiny lizards, wet paw prints at dusk coming from the river (coyote or mountian lion?) and a mountian biker taking a break to hydrate with a can of beer.

Overall a successful run with just a few nagging issues. Its all good :)

January

I have to say my favorite month living in San Diego has to be January. For the last 6 Januarys I have been in San Diego and as far as I can remember they have always been beautiful. And this past one was no exception. Last week was sunny, temp in high 70s. Where else can you take your lunch break to go run a quick five miles on the boardwalk in a sports bra and shorts, wondering if you should have put sunscreen on...I'm just saying "LOVE IT"

January was a great month. My favorite weekend was when my parents came out for the Carlsbad 1/2 and Full Marathon. My dad finished his 10th marathon! And he did awesome with the limited training leading up to this marathon. And my mom and my brother, Eric, finished their 2nd 1/2 marathon. And both of them PRd!!! I had fun running back and forth cheering on all my friends and family. I was able to run the last 5 miles with my mom and encouraged her to push a little bit harder and she came out with a negative spilt. And then I ran back to find my dad and finished the last mile of his marathon with him.

Elan, Eric and Mom before Carlsbad 1/2 marathon

Fitness wise for myself, January was a success, and I feel like I'm right where I need to be. I was able to get a several of long (3+ hrs) trail runs in. I ran the Elfin Forest New Years Day trail run, I saw 2 coyotes on my run out by the sweetwater reservior and I was able to get out to Cuyamaca for a little elevation (ran up to 6500ft) and saw snow in SD county! In addition 2 weeks of bootcamp with one of my favorite CPY instructors, Haley May, was definately a kick in the rear. I was beat and sore, but it felt so good and could definately feel and see results.

So I ended the month with my weekly average miles around 26ish, and averaging 4 yoga classes a week. My struggle is getting that 5th run in. I can run 4x week no probelm but 5 seems to be a challenge for me.

That being said for Febuary my goal: build mileage up to 30-34, run 5x week, and yoga 4-5x week.