New Blog - Run, Yoga, Marathon

New blog - runyogamarathon.com 

Run 10 Feed 10: a 10K to close my racing season

Today I ran my last race for this 2012 running season. I didn't PR, running the 10K in 46:54 (7:33 pace) but I was really close to my June PR at 46:34. A nice twist being that my time today placed me in the top 3% of all finishers (1.6% of all females) :)

My favorite part of this race was the cause, Run 10 Feed 10, my entry fee went to feeding 10 people in the NYC area. Granted I'm not sure it's the most financially efficient way given all the money spent on advertising etc.....but in the end I was going to run a 10K in September anyway so why not have some of the money go to a good cause. Plus I like the race swag bag.

The course was slightly boring -> an out and back setup on West Side Highway with almost no spectators. However, I still enjoyed myself. Now with this racing season over, time to up my yoga practice from once a week to 2-3x a week and reduce my miles. 

Kirani "Jaguar" James, making all Grenadians proud

Kirani James post victory

My father is from Grenada, a beautiful country in the Caribbean. Although it's a small country of ~110,000 people, it's famous for its picturesque beaches (including the rare black and white sand variety), rivers, waterfalls, rainforests and mountain lakes. I've always loved and embraced my Grenadian side, the majestic Island of Spice (one of the world's largest exporter of nutmeg and mace).

Watching Kirani James represent Grenada in the 2012 Olympics over the past few days has brought great pride and happiness to not just Grenadians but sports fan around the world. Not only did Kirani's superb 400m performance win Grenada our first medal in history, a gold one at that......but Kirani did it was such class and grace.  Sunday, immediately after winning his heat for the 400m semi-finals Kirani "Jaguar" James asks Oscar "Blade Runner" Pistorious (the first double amputee to compete in the Olympic games) to exchange bibs with him. Today, directly after winning the 400m final in 43.94 seconds Kirani shakes every racer's hand before beginning to celebrate his victory. 

James said of Pistorius, “He’s very special to our sport. He’s a great individual - it’s time we see him like that and not anything else.”.... Pistorius called James a “phenomenal competitor” and said that trading the name bibs was “what the Olympic spirit is all about.”  (Today in London)

400m semi-finals: Kirani and Oscar exchange

“I just go out there and just try to do my best in terms of representing my country in a positive way. As long as I do that, they are going to be proud of me, and as long as they are proud of me I’m happy with that. But just being there and this being an Olympic gold medal, this is a huge step for our country in terms of stepping up to the plate in track and field, just going out there and putting us on the map.” (NY Times)

Kirani is now the only sprinter from outside the United States to break the 44-second barrier. At 19, Kirani has a very promising career ahead of him. As some focus on if he will be able to beat Michael Johnson’s 13-year-old world record of 43.18 seconds, I'm already so proud I'm bursting at the seams ;)

Kirani won by a sizable margin

Ziggy Marley: I'm a Runner

I am loving Runner's World piece on Ziggy Marley - "I'm more satisfied with natural highs. And running satisfies me in that aspect."....Click the video below to watch

If you haven't heard his music before, check out my favorite two Ziggy Marley songs:
Beach in Hawaii
Love is my religion 

Brooklyn Half Marathon

Brooklyn Half Marathon in Coney Island

I PR'ed today! (that's Personal Record for the non-runners). I ran the Brooklyn Half Marathon in 1:40:33, averaging a 7:41 pace per mile....beating my goal of 1:45 and running faster than my 10K pace last year :)

Considering I was sick all week and hurt my achilles tendon last month, I was quite worried about how I'd run. Maybe it was my awesome breakfast of Tangerine energy gel spread on toast - I ran out of jam and decided to be really efficient and eat both in the same go. It doesn't taste very good so unless you're hardcore I wouldn't recommend it.

The course was a nice mix of hills, downhill and flat. It covered Prospect Park, the surrounding area and then a straight shot to Coney Island. The weather was gorgeous and sunny. My husband ran with me most of the way, finishing only 1 minute before me. All in all a great day!

Now off to the airport for a business trip to Latvia.

Tangerine Energy Gel on Toast

Dogs experience a runner’s high too

More scientific research to explain why I’m addicted to running :) Plus it turns out my dog experiences a runner’s high too.

Click here to read the entire The Economist article

http://www.economist.com/node/21552536

Highlights:

• Running triggers the release of brain chemicals called endocannabinoids that create a potent feeling of pleasure in the same way as the active ingredient of marijuana
• The surge of endocannabinoids aka “runner’s high” is an evolutionary benefit that was used to encourage humans to remain fit enough to run after game and away from predators and enemies for survival.
• A study led by David Raichlen of the University of Arizona has revealed that the runner’s high exists in other species who gain an evolutionary benefit from being fast on their feet
• After running the average human’s endocannabinoid levels rose from 2.4 picomoles per millilitre (pmol/ml) to 6.1. Dogs showed a similar trend, with levels rising from 2.4 pmol/ml to 8.0
• Ferrets did not show a statistically significant rise because running consumes a lot of energy, may cause injury, and is not crucial to the stealthy hunting technique of sneaking down burrows and killing rabbits in their sleep

Williamsburg Bridge - Manhattan Bridge run

Running tours are a favorite of mine. I love being able to run around exploring a city, pausing to take pictures if I want, enjoying the views.

Sunday's 13-mile run was Prospect Park - Williamsburg Bridge - Manhattan Bridge - Prospect Park. Sunny and a sweaty 75*F but clear blue skies and great sites.

Garmin Forerunner 210 = combining my love of running and data

I used part of my tax return to purchase a Garmin Forerunner 210 with heart monitor at JackRabbit Sports (my favorite sports store). And I'm very happy with my purchase :). As someone who is obsessed with Excel (I have spreadsheets for everything) and loves running this watch was made for me.

I've wanted a GPS watch for 2+ years but $250 - 500 price tag always scared me off. Last year I used Nike+ Sensor, a $19 small device you put inside your Nike shoes (or if like me you're not a Nike shoe wearer, attached to your shoe laces). The device was ok, it gave me a general idea of my pace and ball park estimate of my distance. However, anytime I changed my running route I had to use an online map to make sure the mileage was correct. Switching the device between my sneakers and vibrams was cumbersome and threw its stats off. Plus, you can't replace the battery and its lifespan is so short I had to replace it 2x to get through my marathon training.

After 1 month of researching numerous GPS watches and talking to JackRabbit Sports' salesreps, I decided on the Garmin Forerunner 210. I wanted a watch that didn't require a foot pod. After reading numerous negative reviews, I decided against a watch that uses a touch bezel around the edge. The newest Garmin 610 watch with the fancy touchscreen was too much money for me. Also a touchscreen would mean removing my gloves to operate it during the winter. The Virtual Racer and vibration features on the Garmin 610 are very cool but were not enough to sway me.

Garmin Connect (their online database) is brilliant! Below is a screen shot from my 10-mile run around Prospect Park and Greenwood Cemetery yesterday. The GPS automatically maps my route for me. I can view charts of my pace, heart rate and elevation. It also displays my splits (avg pace for every mile). You can export reports into excel or set goals and workouts.  The most amusing/flashy feature is the "player" mode. Watch a video of my run here. It "plays" out my route so you can watch how my heart rate, pace and elevation climb changes over time.

2012 Race Schedule

Running on Playa Rincon

Let the training begin!! Spring is here, I'm done fasting, time to up my weekly running mileage. Warmer weather means exploring Brooklyn-Manhattan bridges and the surrounding area in my quest to find longer (10-20 mile) running routes :) It also means the start of racing season.

My 2012 race schedule:
May 19: Brooklyn Half-Marathon
June 9: Women's New York Mini 10K
August 25: Color Run 5K

Still up in the air: looking for another July/August race and my NYC Marathon lottery entry....

The Color Run

My friend posted a link to The Color Run and it looks like lots of fun. It reminds me of the Hindu festival, Holi. Runners wear white shirts and end the race looking like modern art. The race is 5k. At each kilometer color zone runners/walkers are blitzed by volunteers/staff with color dust. Each kilometer of the event is associated with a designated color: 1k is yellow, 2k is blue, 3k is green, 4k is pink, and the 5k finish is a “Color Extravaganza.”

It will be my first non-timed race. But I think I could use some silliness amidst my marathon training. 

The Color Run will be held in 20 locations, click here to see a list of locations/dates (NYC - August 25).

Exercise and benefits of autophagy (self-eating)

Since I am addicted to running and post-work out endorphins, I don’t need additional reasons to exercise. However, I do love collecting info to try to convert others to my cause. This week’s Economist features an interesting study: Exercise and Longevity

Key points:

• Exercise promotes autophagy (Greek for self-eating)
• “Autophagy is mechanism where surplus, worn-out or malformed proteins and other components are broken up for scrap and recycle”
• A study on mice showed that autophagy helps prevent diabetes, slow down ageing, fight bacterial infections, slow the onset of neurological conditions like Alzheimer's and Huntington’s diseases.

Previously, whenever I mentioned slowing the ageing process to my fellow Economist/NPR nerds, the topic of near-starvation diets arises. This would never work for me because I love food and need calories to fuel my runs. Next time this comes up I can mention vigorous exercise as a better solution :)

Also check out the article, A history of dieting: Binge and purge...really interesting facts on the history of dieting.

Searching for a summer marathon

This weekend I spent way too many hours trying to find a marathon that happens before the beginning of September. I'm looking for one with great views, milder summer weather and a semi-flat course. I don’t care for things like huge crowds/spectators or fancy expos.

Currently deciding between these 4…..Please comment if you’ve run them or heard info on them…..

Foot Traffic Flat Marathon

Portland, Oregon (on Sauvie Island) on July 4
Pros: beautiful course - rolling farmland, some snow-capped peaks and various livestock (ostriches!).....mainly flat
Cons: out and back course means merging with walkers/slow runners at one point

Run Wild Missoula

Missoula, Montana on July 8
Pros: Flat course, cool temps

Cons: Expensive flight

North Olympic Discovery Marathon
Port Angeles, Washington on June 3

Pros: Beautiful course - Olympic Discovery Trail with views of the Olympic Mountains and a five mile finishing stretch along the shores of the Strait of Juan de Fuca

Cons: 9 am starting time  tends to mean hotter weather, some running on rocks, more hills

Kauai Marathon 

Kauai, Hawaii on Sept 2

Pros:Best course rating on Marathon Guide - beaches, rugged volcanic peaks, and green tropical rain forests. A friend of ours lives on Kauai so we could visit him.

Cons: Tough hills, expensive flight, entry fee is 2x the others

Update (Feb 5, 2012) - I've decided save money on travel and stick to fall marathons in NY/East Coast Area. Fingers crossed I get into the NYC marathon.

The Long Run - a book on recovery and the power of the human spirit

Last weekend I read Matt Long's The Long Run and I teared up dozens of times. The book is about Matt Long's recovery after a 20-ton bus hit him, sucking him under it. "In the 18 months before the accident, he had competed in more than 20 events including several triathlons and marathons and had qualified for running’s most prestigious race, the Boston Marathon. After the accident, his doctor told him he’d be lucky if he could even walk without a cane. The Long Run is an emotional and incredibly honest story about Matt’s determination to fight through fear, despair, loneliness, and intense physical and psychological pain to regain the life he once had. The book chronicles Matt’s road to recovery as he teaches himself to walk again and, a mere three years later, to run in the 2008 New York City Marathon."

My scar

 I've been reflecting on why this book had such an impact on me. I think it's because it hit WAY too close to home, though a much smaller scale than Matt's trauma. In 2009 my appendix burst but a negligent doctor sent me home with a UTI diagnosis. Days of me living with a ruptured appendix without knowing it resulted in doctors having to take out not only my appendix but parts of my small & large intestine as well. I couldn't eat anything for several days. They couldn't close me up because the infection was so severe (hence the scar). And I was in the hospital for 11 days. When I was discharged I could barely walk without assistance. It took me months until I could run again.

I remember those dark days where I thought I would never be able to run at a "fast" pace again. I remember the depression I felt at just being in the hospital for 11 days. So while reading this book I was taking the emotions from my ordeal and then magnifying it by 20x to begin to understand what Matt overcame to run a marathon 3 years after he almost died......amazing what the human body and spirit is capable of!

All runners and anyone who has ever had to overcome a physical challenge should definitely read this book. And while you're at it check out Matt Long's I Will foundation.

Mission: The I WILL FOUNDATION is a non-profit organization established to help people, with the will to work hard, overcome adversity and challenges caused by life altering illness or traumatic injury. Our primary goal is to provide motivational and inspirational support through hands on training, coaching, and financial support when necessary. We believe the will to survive and accomplish all tasks, great and small, is present in all of us whether we recognize it or not. If you have the desire to live your life to the fullest, we can help you.

Yoga flipped is running

I have a love/hate relationship with advertising (mostly I dislike it)…..but every once and awhile I come across an ad I love because it really speaks to me, is unique/creative or has a great message.

I saw this Lululemon Athletica ad in Running World’s January 2012 issue and couldn’t stop starring at it….there’s a woman doing a yoga headstand but flipped it looks like she’s running! Brilliant! Last year I practiced Vinyasa yoga regularly (and plan to restart this winter). It was a great counterbalance to my weekly running mileage…..the yin and yang…the flip-side ;)  

 

 the tiny words read as “I was running into a strong wind during the tail end of the Toronto marathon. Struggling with the pain, I tapped into my yoga practice to focus on the energy of the crowd and cleared my mind with a mantra. I placed 8^th female overall.” ~ Ambassador Katherine Moore

running prayer of gratitude

"Praised be Thou, O Lord my God! Every time I attempt to make mention of Thee, I am hindered by the sublimity of Thy station and the overpowering greatness of Thy might.....Supply us, then, with Thy wondrous gifts that are hid from the eyes of men. Thou art, verily, the Fashioner of all creation. No God is there but Thee, the Almighty, the All-Glorious, the Most High. ~ Bahá'u'lláh (entire prayer can be found here.)"

There's something prayerful/meditative to me about bodies of water. For as long as I can remember whenever I see a beautiful pond/lake/river/sea I send up a prayer/thanks to God. Living in Brooklyn means lots of morning runs in Prospect Park....there is one special section right after a downhill break that levels out into Prospect Park Lake....it's a sudden switch from park/road/trees to a beautiful opening of water....and every run, for the 2 years I have been living in Brooklyn, my heart smiles and I thank God when I see that body of water.

This morning I was so moved by the beauty of the sun rising over Prospect Park Lake that I had to stop running, thank God and take a picture.

Think you can't run a marathon? Inspiration from a 100 year old runner

 

Fauja Singh, who is 100-years-old and the world's oldest marathon runner.

He ran the 2011 Toronto Waterfront Marathon in 8 hours : 25 mins.

"The blessings of the beneficiaries of charities (I am raising money for) give me the strength to continue"

 He started running when he was 89 years old.

Watch his interview here

A marathon full of gratitude

"All praise, O my God, be to Thee Who art the Source of all glory and majesty, of greatness and honor, of sovereignty and dominion, of loftiness and grace, of awe and power." ~Bahá’u’lláh

I finished my first marathon 20 minutes faster than my goal time of 4 hours (3:40:37 = 8:25 pace). The whole time I was running and even post-race I couldn't stop thinking how many people I want to thank and how grateful I am. So here's my marathon list of thanks:

Thank you.....
1.) God, for giving me the health and endurance to run 26.2 miles. Also for getting me through some of the tougher points.....I must of said "Alláh-u-Abhá" at least a hundred times today.
2.)My loving husband for his constant support. Like waking up at 5:30 am today convinced that I would have an excellent race.
3.) All my friends, family and co-workers. Not only have they sent encouraging emails and facebook message but they've donated money to The Olive Branch for the Children to support my fundraising marathon. With your help I raised $1000!
4.) All the friendly and enthusiastic race volunteers and local Steamtowners. I really appreciated the cheering and oranges/bananas/water.
5.)  Steamtown race directors. The course was beautiful. My favorite part being the 3 miles of trail by the stream surrounded by the fall foliage.
6.)  St. Joseph's Children Center. I almost was overcome with emotion/tears towards mile 21 where tons of children from the center where cheering me on. I'm happy that most of my marathon fee will go to this center.
7.) Girl who tapped me on the shoulder. At mile 25 I was in a lot of pain, there was a slight hill so I figured, 'I'm pacing 20 minutes ahead of my goal, I'll just walk the last mile.' I only had time to walk for 5 seconds before a fellow racer tapped me on the shoulder as she ran by and said "Only 1 mile left. I know you can do this." She sounded so sure of me that I forced myself to run through my sore knee, aching left foot and throbbing left hamstring. 


So I'm sending out these many thanks into the cyberspace. It's been a great day.

PS I just realized I qualified for Boston Marathon 2012......I won't be running it because #1 it's sold out #2 Not sure I want to run another marathon #3 It happens in April right after my 19-day fast.....But still bragging rights for qualifying :)

3 days until Steamtown Marathon, ~$900 raised

In this picture: Montessori teacher, Eliza and Children at the Gomoshelo Montessori Kindergarten

My first marathon is this Sunday. I've dedicated my run to all the lovely children and people I met during my 2.25 years living in Tanzania. So I'm raising money for  The Olive Branch for the Children. I have raised ~$900 so far and I am attempting a last minute dash to reach $1000.

The Olive Branch for Children was started by one of my best friends Deborah McCracken-Nangereke in 2005. Because of her amazing work she received the Rolex Awards for Enterprise’s Young Laureates Program and various PEPFAR grants (US President's Emergency Plan For AIDS Relief). She lives in Mbeya with her husband Putiyei Kimala Nangereke and her 9 adopted Tanzanian children (one of whom is Davis, my Godson :)

The Olive Branch for Children:

• Provides home-based care for more than 500 people living with HIV/AIDS.
• Runs kindergartens in 22 communities
• Manages Agricultural Projects for the community: providing the residents with small business grants, irrigation setup and basic supplies for farming including simple shovels and pails.
• Provides education scholarships for children to pursue University/College education via The Olive Branch’s Education Fund
• Operates a permanent medical clinic and hosts monthly medical clinics in remote villages
  

SPONSOR MY RUN:

If you chose to donate, please post a comment and I'll email you the details. 

PS. On October 26 I received a post-marathon donation enabling me to reach my $1,000 goal :)

running meditations

I realized something while running New York Road Runner's 18 mile race Sunday.....

Running on Playa Rincon

•  The first 6 miles of a long run are really just a warm up. Your legs stretch out. If you're like me you are going 30+ sec faster than your goal pace, trying to create a net gain in time. Sure I'm passing people but I don't really care.
•   Miles 6-12 are when the race actually begins. This is when I start to use the people in front of me to motivate me to keep going, to speed up, to pass them. I start to get tired and I need to re-fuel (ie gels and water).
•   Miles 12-17 are where the magic happens. My mind takes over and I zone out/zen in. The hundreds of people around me seem to disappear. It's just about me and how far my legs can take me. I thank God for the ability to still be running 12+ miles in.  Mantras go through my head. I re-ask myself why I'm doing this. I stop myself from giving into that fearful/tired voice telling me to take a walking break.
•   Mile 18 is pure/delicious insanity. I start to speed up again. I stop caring about the pain in my legs. I'm high on endorphins. Feeling accomplished and excited to finish strong. I feel pure joy. I find myself cheering "Come on! You can do it!" to the people who have started walking. As soon as I can see the finish line I sprint, forgetting how insane sprinting is after running 18 miles. 

I finished Sunday's race faster than my goal.... 2hr 36min, pacing 8:41 min/mile. I placed 770/ 3828 (top 20%).

2 weeks until Steamtown Marathon. Time to start tapering

18 days until Steamtown Marathon - $521 raised

~ I've reached my fundraising goal ($500) for The Olive Branch for the Children. $521 and counting....
~ This Sunday I'm running New York Road Runner's 18-mile race.
~ 18 days until Steamtown Marathon
~ The Olive Branch runs kindergartens in 22 communities in rural Mbeya, Tanzania. In this picture is a student learning how to count. I love the use of local resources ie soda caps.