Triathlon Training with a Bum Shoulder

This weekend I took the first step toward triathlon training and participated in a 3-hour swimming workshop focusing on technique and drills that should be the cornerstone of how I am to prepare for a half-mile swim. To sum it up: I'm a decent freestyle swimmer, but my breaststroke is so bad that I look like I need a lifeguard to blow a whistle and tell me I'm cut off. Until I took this workshop, I thought I was proficient enough in all four strokes. Nope. Not even close.

Actual photo of me trying not to drown after three hours of
swimming.

I have a shoulder injury that has been bugging me for nine years and counting, and I was relieved that the swimming neither bothered it nor did I feel any increased shoulder pain when I woke up this morning. My physical therapist friend took a look at it recently and confirmed it's in pretty bad shape, but unfortunately, there's not much I can do other than maintain flexibility and mobility until I'm ready to make peace with the idea of a surgeon cutting into one of the most important joints in my body. Surgery poses its own risks, though, so that is absolutely a last resort for me. For now, on the bad days I just live with chronic pain and take Ibuprofen when it flares up to the point where I can't sleep. On the good days, I barely notice it.

Extended Forearm Stand
Mother of Pearl Cami and Rockstar Shorts by INKnBURN

I'm sure it doesn't help that I spend a disproportionate amount of time practicing circus tricks like the pose above, but the yoga really helps keep my shoulder strong and flexible with careful, controlled movement. As long as my arm moves up toward my ear, I don't feel pain. I have to be careful with certain movements when opening my arm out wide and rotating it around from the joint. This might be part of the reason I find breaststroke particularly miserable. 

Two swimming sessions per week for the next few months was my coach's recommendation to be ready for my targeted triathlon. It's going to take some schedule-wrestling for me to work this into my weekly workout plan. Don't even get me started on the fact that I still have to 1) get a bike; and 2) actually ride it. 

The last time I rode a bike I was in Germany for the summer sometime in college. I may or may not have fallen off the bike in front of a ton of people while trying to navigate my way off a ferry, and there may have been more than one person laughing at me. This was before smart phones, thank goodness; otherwise, I'm fairly certain I would have ended up an internet meme sensation. 

Monday Humor: Don't Be This Yogi

I love Mondays because my favorite yoga instructor teaches a power vinyasa class in the late evenings. Every time I attend her class, I walk out of the hot room with my entire body feeling like putty. While I enjoy my quiet, at-home yoga practice (which is particularly great this time of year because the warmer temperatures mean I can do yoga in my backyard), nothing beats the dimly-lit 105° room filled with mirrors that prove I am capable of sweating enough to drown myself in the massive amount of sweat I produce in the span of one measly hour. Honestly, I think the amount of liquid pouring from my body during a good yoga session has the power to scare small children and grown adults alike.

Basic Side Angle Pose; Sarape Top and Skirt by INKnBURN

But that disgusting note aside, I had this comical set of thoughts rolling through my mind yesterday as I flew from Phoenix back to Seattle after a quick, whirlwind family reunion weekend. As a stupidly anxious flier (even though I *know* I'm safe), I usually have to pull out an entire bag of tricks to keep any looming anxiety attacks at bay. The flight was bumpy, and James got hit with what we think is a case of food poisoning just before boarding, so he was either busy accosting the single lavatory in the back of the small jet or writhing in agony in the window seat next to me. It was bad enough that I can't even make a joke about the dreaded MANCOLD.

In short, I had to occupy my hyperactive mind with a stupid movie that I won't bother naming, a glass of wine, and a list of my favorite yoga pet peeves, which I'd like to share:

1. The vocal yogi. You know which one I'm talking about. It's the person who moans and groans during every move. I find the moaning particularly annoying. Look, it's tough. I get it. But if you must be vocal, limit the use of noise to a few per practice or find a yoga place not specifically advertised as a "silent" room.
2. The I-am-so hot yogi. You know, the one checking themselves out in the mirror during every single pose. The occasional glance to check one's form is fine. The gawking is a little overboard, especially when duck face is involved. 
3. The let-me-take-a-selfie to show off how awesome I am yogi. Oops... I might be this one *cough*. Just not during class. Does it make it a little more bearable if I can make fun of myself? #sorrynotsorry
4. The smelly yogi. None of us smells particularly fresh during yoga practice in humid, triple-digit temperatures. That said, if I can smell your B.O. from six feet away, you need to pay more attention to your personal hygiene. We're supposed to be breathing through our noses during practice. Don't make this more difficult than it already is. Namaste. 
5. The over-extender yogi. You know who I'm talking about... the person who can sloppily make their way into an extended pose while skipping the basic just to prove they can do it, then they look around to make sure everyone sees them doing it. I sheepishly admit that I have been this person, and trust me, it's way cooler and much better practice if you surrender the ego, slow down, and breathe into each part of the pose before taking it to the next level with control. It can be even more impressive if you skip the extended pose and focus on having a strong and properly-aligned basic. #liveandlearn
6. The close-quarters yogi. I have personal space issues, so nothing annoys me more in the hot room than when someone lays their mat down too close to mine. I'm fine with having close neighbors during busy classes, but if there's plenty of room, there's no need to be bunkbed mates. I like to extend my arms without bumping into other people, and I have freakishly long arms. 
7. The gawker non-yogi. I rarely see this happen (thank goodness), but I always find it irritating when I see someone in there checking out all of us in our yoga tights. Don't be the guy or gal who goes to yoga with the intention of finding a date. We're there to practice yoga, not to have our backside checked out by a creeper. 
8. The farting yogi. Yup, I went there. One little slip is a forgivable offense, and I especially can't hate on postpartum moms because I know how rough it is having babies. If you let more than one rip, though, I hope you have the good sense to avoid eating chili, broccoli, and onions before going to your next class. If you feel a toot coming on, fake feeling spent and peacefully drop down into a relaxing tight-cheeked pose until the urge passes to let it blow.
9. The sick yogi. Look, if you're suffering from a little sinus pressure or some sniffles, I totally understand how therapeutic and medicinal sweating through a hot yoga class can be. However, if a massive amount of snot is draining out of your face, you're coughing up a tuberculosis-infected lung, or you're running a fever, please stay home. Don't be that jerk who gets all of us sick. You never know which one of us is a teacher or new mom or has a compromised immune system or an elderly parent at home, and exposing us to your infectious disease is just flat-out irresponsible. Stay home, drink some hot soup, and call your doctor. Don't be the sick yogi in class. Just don't.
10. The judgmental yogi. You know, that person who is supposed to be focusing on their practice, but they're secretly noticing the groaning, farting, body-odor and coughing peeps around them and plotting writing a blog post about it... #BUSTED 😂  

With all that said, my ego has calmed down extensively during the last few years of practicing yoga. While I used to always notice everyone around me, I rarely feel distracted by others these days. Instead, I really try to focus on the breath as I'm supposed to, and if I'm not feeling an extended pose, I stick to the basic one. It makes for a much more peaceful and rewarding practice.

Dancer Pose
Fire Rooster Top and Feather Capris by INKnBURN

Happy Monday! And if it's not a happy one, try adding some yoga to your day.

Spring Break Outdoor Shenanigans

My girls had Spring Break last week, so I spent the last several days trying to keep them off the screens and out of the house as much as possible. It never ceases to amaze me how much their moods improve once I get them outside.

Trials = Happy Faces!

We live less than a ten-minute drive to some of the most beautiful mountain trails, so last week we braved the rain and mud and went for a few-mile hike paired with my daughters' first trail running experience. While they are no strangers to hiking, we have never actually taken them trail running before because for some reason I thought it'd be too much for them. I was wrong.

Yes... their shoes are almost as big as mine. 

The trail is steep, so we hiked to the topmost part then carefully ran through the slippery mud on the way back. My girls loved it and seemed to find it as fun and enjoyable as I do.

While I was raised hiking most weekends by my outdoorsy parents, I never tried trail running until I joined my high school cross country team. Of course, with an undiagnosed heart issue I was a terrible runner, and I found the trails particularly challenging but intriguing. A couple years ago when I joined a running group, though, one of the coaches took me out onto the very trail pictured above and talked me through how to survive running through the mountains. I've been hooked since.

Recently, someone asked for advice because she is considering trail running. I gave her my two cents, but after thinking about it, I have a lot more to add. Here's a short list of some valuable lessons I have learned:

1. Start slowly. Don't worry about how long it takes to complete each mile. You might run an 8-minute road mile and a 14-minute trail mile, and that's okay. Give yourself permission to run slowly. If you feel great halfway through, then you can pick up the pace. 
2. Be a little over-prepared. Sometimes that 7-mile run turns into an 11-mile run. Always bring extra water, some bandaids, and an energy gel or bar.
3. Hike the uphills. There's no reason to torture yourself. Hiking up those hills can be faster than trying to run up them while preserving your energy and keeping your heart rate reasonable.
4. Get a backpack-style or an around-the-hip hydration pack. I love my handheld water bottle, but having the water attached to my body is so much more comfortable when I'm on the trails. It also leaves my hands free for when I stumble or need to hold onto a branch for stability. 
5. There's no shame in needing a buddy. Some people love solo mountain running. That's awesome. I am not that person. I'm a total scaredy-cat and feel much safer with other humans nearby, even if it's just my two daughters. I'm more afraid of people than anything the mountains have to offer, but I really believe there is no shame in recruiting a running buddy.
6. Take smaller steps. This is a good running tip in general, but I find it to be critical when trail running. Keeping your feet under your body is especially helpful in maintaining balance on rocky, uneven ground.
7. Know the trail before you go. Map out that trail before you venture into the woods. Save a photo of the map on your phone in case you get lost mid-run. It happens to the best of us.
8. Tell a friend where you plan to run. Safety 101. Obviously. 
9. Trail shoes aren't a necessity. Don't get me wrong, I love my trail running shoes; they're more rugged, have better grip, and handle mud well. However, it's okay to run trails in your normal running shoes, too. If I'm running a trail race or longer route, I wear my trail shoes. If I'm only running a few miles, I often opt for a pair of running shoes I'm about to retire. They're usually a little more supportive and cushy. 
10. Wear wool socks. I've made the mistake of wearing regular running socks on trails multiple times, and I always want to kick myself when I do. When it's 30-something degrees and you step in a puddle of near-freezing mud and water, your numb feet will spend the remainder of the run screaming at you. When you plow through a small creek because there is no other alternative, those Smartwool socks will maintain their shape and keep your feet from blistering. Been there, done that, learned my lesson. Just trust me on this.
11. Respect your comfort zone, but don't be afraid to challenge it. I find trails to be a unique opportunity to trust myself to go further and harder than I've ever considered going. There's a good chance that I'll sign up for a mountain marathon before doing a road one simply because I feel less afraid to challenge myself on trails than I do on the road. 
12. Pause and enjoy the ride. Trail running is beautiful. I've ran through rainforests and deserts, and both are equally rewarding. When fatigue begins to settle in, I love to give myself a boost by slowing down, drinking some water, and taking in the beautiful surroundings. 

Me in my happy place.
Capris and Hoodie by INKnBURN

Training Pitfall: Overdoing It

A friend of mine dealing with a reoccurring injury recently reminded me of a common fitness and dietary pitfall that I have felt myself fall into on more than one occasion: overdoing it.

How often do we find ourselves becoming excited and feeling pumped about a new diet or exercise, begin it with a bang, and fall off the wagon a few days or weeks into our new trend due to injury or just the inability to continue doing something so drastically different than what we were doing before?

I have always prided myself on being the type of person who is dedicated enough to stick by a new "thing" I decide to adopt. When my friend dragged me to a hot yoga class for the first time, I did it with the understanding that if I found it to be a challenging yet positive experience, it was going to become part of my life. When the same friend convinced me to get off my lazy bum and start running to train for a half marathon, it took me a couple of weeks to commit because I knew that if I was going to run that race, I was also going to stick with running until my legs or my heart give out. Or, you know, until I get hit by a speeding bus... whichever happens first. The truth is, I always wanted to be a runner, but I was afraid of it after being such a weak teammate on my high school track and cross country teams. Learning that I have a minor heart issue, which limits my speed, was a frustrating diagnosis, but it also shed light on why I struggled with running so much when I was younger despite how hard I trained. It also lit a fire in me to press on in the face of adversity.

Yoga and running were both activities that, because I knew I was going to stick with them, I took the "slow and steady wins the race" approach. I started with a once per week beginning hot power yoga class. Even though I wanted to race to the top because it was something I felt my years of dance and background of martial arts made it possible for me to learn quickly, I forced myself to take my time. I didn't go daily. I let the next-day burn in my muscles simmer until I walked it off. I spent time trying to understand how each pose worked, how to modify as a beginner, and months later, I added a second hot yoga class each week. I added running to the mix a few months after I felt like I was getting the hang of yoga, and I started with a 3x/week walk/jog method that eventually turned into a slow run.

I wish I had a "before" photo for comparison. I have
come a long way in the three years I have been
practicing yoga.
Sakura Singlet and Mejiro Shorts by INKnBURN.

Despite knowing that this slow approach usually brings me to what I consider success in a new endeavor, I'd like to share two recent "I failed because I overdid it" examples: 1) I fell off the "Iron Strength for Runners" cliff (remember that post from months ago?); and 2) I didn't make it through my March core workout goal. Not even close. When both of these "oops, I fell off the wagon" examples happened, I felt more apathetic about my failures than I would expect. Considering how driven I normally feel when I set a goal for myself, I was kind of irritated by my own nonchalance. Especially because both goals were something I committed to as necessary cross-training for Ragnar and the potential triathlon I may do this year.

Delving deeper into this attitude, I realized something that seems rather obvious now: when I jump into a new activity full-force rather than taking my time, it is because my expectations are out of alignment with reality. I am expecting immediate results despite knowing that they are both rare and unsustainable without constant maintenance, and my practice is ego-driven rather than coming from a place of desiring true self-improvement. I want to look and feel the end result without committing to the good, bad, and ugly of the practice necessary to achieve the goal. When this is my mindset, I will inevitably fail.

True change takes time, commitment, character, and a letting go of the ego that often drives us. With this in mind, I realize now that the only way to become stronger is to start over. Rather than doing the full 60-minute Iron Strength workout or the daily core strengthening workout, I need to back off and start slow.

"When ego is lost, limit is lost. You become infinite, kind, beautiful."

                        - Yogi Bhajan

New goals:

1. Iron Strength workout for 20 minutes once per week until it becomes habit, then slowly increase.
2. Forget about adding a separate core workout for now. Cover that workout with yoga practice and Iron Strength instead.

Product Review: INKnBURN Long-Sleeved Pullovers

In celebration of SPRING(!!!) I have to give a shout-out to my favorite active wear company for making the perfect cold-weather top that has accompanied me on nearly every winter run I did during this last (very long) cold winter: INKnBURN Pullovers.

Wildflower, Lotus, Crane, and Monarch Pullovers

I don't like to be cold, but I've also learned my lesson when I dress too warmly and wind up miserable and feeling overheated when I run. This winter, I discovered that INKnBURN's Pullovers are the perfect balance of warm, breathable, moisture-wicking, and comfortable in addition to being gorgeous works of art.

Feeding my addiction to bright colors!

My first pullover was Crane, which I ordered after checking the weather for the Tucson Half Marathon and saw that it was going to be much colder than I had anticipated. At first glance, I thought the colors and design were a little patch-work-looking with just a touch of quirkiness, but the reviews were extremely positive, so I decided to give it a try. Spoiler: Even though you're not supposed to wear something new on race day, it was love at first wear and I ended up being ecstatic about the colors and artwork.

Happy "I PR'd" Dance!

After my Tucson Half Marathon PR, I was hooked. Soon after, Monarch and Lotus arrived.

And now I might need a support group, because last week Wildflower joined the party:

Good thing I didn't face plant. That would have hurt.

Confession: I may or may not have ordered another one during their moving sale last week because, you know, I clearly needed more. *cough*

Okay, so I realize I'm a little ridiculous with my Pullover Addiction, but here's why I can't seem to get enough of them besides the obvious of how beautiful and fun the colors and designs are:

1. The material and craftsmanship is top-notch. The inside fabric is incredibly soft and very cozy-feeling against my sensitive skin, and it never leaves me with chafing. I'm one of those unfortunate people who ends up with rashes and chafing any time fabric touches me, so active wear clothing must be made with quality fabrics, and seams have to be flat and made with soft stitching for me to be comfortable. 

   

   Look at that perfect seam and soft fabric!

2. They're amazingly versatile. I wear them for running, hiking, taking walks, as a skiing base layer, grocery shopping, as my shirt for the day regardless of activity, and for sitting on cold bleachers with a cup of coffee while watching my daughter compete in early morning gymnastics meets. 
3. They have thumbholes! I am a huge fan of thumbholes because I like to have the backs of my hands covered in cool weather, and I appreciate that they keep the cold air from blowing up my arms while running in the wind. The sleeves are fitted enough that they slide under gloves without bunching and are stretchy enough that they fit over gloves if I prefer to wear them that way. Bonus: I can read my watch through the hole if I choose not to use the thumbholes. 
   
   
   
   
   
   

   

   I regularly check my distance this way.

4. The arms are long enough for me. I am long-limbed, and I'm finicky about where sleeves hit on my wrists. Because of the thumbholes, these tops have ample arm length. 
5. More than one size fits. I absolutely love this about INKnBURN - most people can wear more than one size in just about every piece they make. All of their clothing is stretchy, so you can almost always size up or down. I wear a small in their regular tops, but I like to size up to a medium in the pullovers because I frequently wear a base layer underneath. I love that even though the bigger size is roomy, it's cut so that it doesn't look bulky or awkward on me.
6. They layer beautifully. Sometimes I wear these alone, other times I wear a Smartwool base layer or tank underneath. Unlike some running pullovers, I've never had an issue with these riding up or bunching awkwardly during motion. They also fit nicely under a running jacket and under hydration packs. The material is smooth and not bulky at all, so it doesn't catch on other fabrics worn over it. 
7. The back is always just as beautiful and artistic as the front! I am always disappointed when tops have a pretty design on the front and a plain, boring color on the back. I never have that problem when I wear one of of my INKnBURN pullovers!

   

   Wildflower Rear View

8. These tops wash incredibly well. Each of my pullovers gets worn for a workout at least once a week, and I wash them after every use. The fabric does not fade, and every one of them looks and feels like it did when it first arrived. Seriously, they look brand new. Considering I run double-digit miles through mountains in these tops, that's pretty amazing. Bonus: they wash clean and none have that funky armpit smell problem like some tech fabrics get after multiple washes. For the record, I use Nathan Sport-Wash for all my active wear. 
9. They stay put. I get easily irritated when I have to tug on my clothing to keep it in place mid-run. Recently, I did a demo run in a long-sleeve top (in a brand that shall remain unnamed) that kept shifting around and left me readjusting it every few minutes. I was so annoyed. However, the experience left me that much more grateful when I wore one of my pullovers on my next run and I forgot that I was wearing it because it was so comfortable and stayed in place. 
10. The fabric is moisture-wicking and breathes. Last week I went for a tempo run on a sunny day with temps in the mid-to-upper 50s, and I really should have been wearing a short-sleeve shirt because those temperatures feel downright warm with the sun beating down after a cold winter. Stubbornly, I wore my new Wildflower Pullover because it had just arrived. I warmed up quickly, but I could feel the cool breeze through my top and my body temperature stayed regulated. I was surprised by the end of my mileage that I wasn't very sweaty and that I'd felt comfortable even in the warmer weather. 

If you're wondering where you can get one of these amazing tops, check out the INKnBURN website. They make them for both women and men, and there are still some in stock in a couple of the patterns. If your size isn't available, keep checking back for new apparel. It is a small company and their products are not mass-produced so there is limited inventory, but they come out with new tops and bottoms all the time. If you happen to purchase one of their products, let them know I sent you. As I've mentioned before, I am an Ambassador for the company and I love getting the word out!

Happy yoga girl! It's finally warming up a little!

Tips for Remaining Active in Gloomy and Rainy Weather

The Seattle area has a reputation for being notoriously gloomy and rainy, but I actually consider this a bit of a misconception. In the several years that I have lived here, I've learned that even though the forecast may call for rain, it's often for only part of the day, and frequently the clouds clear out to let some beautiful sunlight through. Our summers are sunny and gorgeous, and spring and fall are usually quite beautiful. Even during the winter months, I often find plenty of sunny or at least partially sunny days to soak up some Vitamin D.

That said, it has been a particularly gray and damp couple of winter months with average rainfall quite a bit higher than usual. Even though I'm a huge fan of the rain and don't mind the gloom for a few days in a row, I admit that this has been a tough winter and I am officially ready for some sunny skies.

Staying active is critical to keeping my mental health in check, and it's especially important with the dark and gloomy weather. So how exactly does one stay motivated to exercise when it makes more sense to hibernate with a cup of hot chocolate and a good book by the fireplace? I often talk to others about how difficult it can be to get yourself out the door with less-than-ideal weather conditions, and I feel like I have found some pretty good tricks for getting myself outside even in the worst of Seattle weather:

1. Create an activity/workout schedule. Write it down on your phone calendar, and use reminders that annoyingly chime at you when it's time to get moving. Carve time out of your day and set it aside for working out. Knowing the activity is planned and seeing it on my schedule makes it very difficult for me to ignore, and having a set plan really helps me be successful in getting out the door even on the worst of days.
2. Plan to meet a friend (or several). I cannot recommend finding a running group or a workout buddy enough. It's so much easier to get myself out the door when I know that my friends will be out there suffering in the pouring rain with me. Remember: misery loves company.
3. Dress for the weather. I've mentioned this on more than one occasion because it can make ALL THE DIFFERENCE between a good run and a horrible one. Invest in a good running jacket specifically made to handle the wind and rain. Get yourself a good base layer for those cold days, find yourself a decent pair of tech running gloves, and buy that dorky buff and running beanie to protect your neck and head from the elements. Embrace the running gear and accept that you're going to look a little ridiculous and mismatched sometimes. It's worth it for the comfort.
4. Sign up for a race (or several). In the middle of winter. Yes, just do it. Accept that it's going to be cold and likely a soaking wet set of miles, but having a goal gives meaning and purpose to those awful-weather training runs.
5. Cross train the heck out of the winter. Give yourself a break from the cold and find a hot yoga class to try. Accept that it's going to hurt and applaud yourself for doing it anyway. If yoga isn't your thing, try something else: CrossFit, Zumba, barre classes, swimming, tennis, a pilates or aerobics video, heck - even a stairclimber. There are so many options for cross training, and you don't have to break the bank or even leave your house to sneak a quick cross training workout in. 
6. Have a back-up workout plan. Running through a thunderstorm isn't a bright idea. Trust me, I've been that idiot. If severe weather hits during your planned workout, have an alternative plan ready to go. My backup is to either hit up a power yoga class or make it an impromptu ABS DAY. 

   

   My core was on fire, hence the constipated-looking strain
   on my face. Robot Capris and Crane Shirt by INKnBURN.

7. Follow the 10-Minute Rule. I wish I could credit the original brain behind this idea, but alas, I cannot remember where I read it. One of my favorite tricks on the 'but I don't want to do this!' days is to tell myself, "Look, Self, give it ten minutes. You can handle ten minutes of near-freezing rain and wind in your face. After ten minutes of this heinous torture, you can turn around and tell me 'I told you so'." Honestly? I have never once stopped at that ten-minute mark. Ten minutes is enough time to get your body warmed up and past that initial full-body moaning and groaning, and it's also enough activity to get those endorphins fired up, which totally fake you into believing that the cold torrential downpour you're running through isn't so bad after all. 
8. Give mud a chance. Don't be a hater. Everyone deserves a little love, even unattractive terrain. If you know it's going to be wet and gross outside, why not add a little mud to the equation? Find a trail, squeeze a pair of gators onto your ankles, and go splash through some muddy puddles. Consider it a right of passage and high-five your running buddy. Remember to take selfies. Bragging rights, y'all. 

   

   Obligatory trail-running selfie.

9. Plan a date. My weekend running group meets for coffee and donuts after our morning long-distance run, and the thought of a coffee date on a runner's high is often enough of a motivator for me to get my rear end out the door even on a miserable cold and rainy morning. 
10. Stalk your weather app. I'm a huge weather geek and always have one eye on my weather apps. Even though the prediction calls for rain, it often does not necessarily mean it will be raining all day. On most days I manage to find a mostly dry or light-rain spot predicted at some point. If you have a flexible schedule, have your running gear nearby and get outside when your app says there is a low chance of showers.

I'd love to hear your tips for getting outdoors when the weather is uncooperative. Some days I still struggle to get myself outdoors, so new motivation is always appreciated!

(Hyper) Active Family

I am far from being a perfect mother, but one thing I feel I have done well is pass on my love of being active and eating healthy. My oldest daughter is a dancer and distance runner, my youngest is a dancer and competitive gymnast who busts out an occasional 5K like it's no big deal. Both took years of swimming lessons and are very strong swimmers, and we often take them hiking, on walks, or on bike rides.

It's a bird... it's a plane... nope, it's my gymnast kid!

Both James and I are a little... er... hyperactive, to put it lightly. Honestly, I'm not certain that my kids know that it's not the norm to always be running or doing yoga, dance, hockey, or going to CrossFit (those last two are James' weekly hobbies, not mine). In a world where it is so easy to sit on one's rump in front of screen, I am relieved that my girls are always excited to do something active.

As I continue to ponder the decision to do a triathlon this year, I continually remind myself that what I chose to do sets an example for my kids. If I face my fears of swimming in (cold) open waters and training for something I consider extremely challenging, they will see that I am neither afraid to push myself to the limits nor of trying something out of my comfort zone. I like that idea, so I'm just going to keep telling myself that I need to do it until I commit.

When I asked my little one below if she would do a triathlon if she were me, she narrowed her eyes and shrugged her shoulders and said, "Yeah, sure." You know, as if it were no big deal.

My little dimpled sunshine!
Healing Mandala shirt by INKnBURN

A Constant Battle

Yesterday, I ran the Seattle Hot Chocolate 15K. Finally healed from a raging sinus infection, I was a little worried I would have some difficulty with this race, but I ended up finishing with a decent and consistent pace. Unfortunately, about four miles in I realized my old nemesis had crept into the race, which made the last several miles a bit of a mental fight for me.

Tachycardia is a pain to deal with. Recently, my resting pulse rate was so high that I scared my doctor until we had the "oh yeah... remember? This is normal for me..." conversation when my heart was pounding at a rate higher than 100 PBM just sitting on the exam table. A little white coat syndrome knocks my already-quick resting pulse to what some runners experience during a warm-up jog.

The cardiologist I met with years ago did a number of tests and monitoring then determined that while my pulse is indeed rather fast and that I do struggle with heart palpitations, my heart is healthy and activities such as running are safe as long as I don't overdo it. His recommendation was to ensure I am properly hydrated. Beyond my morning black coffee and a little wine on the weekend, I'm a water drinker. If I'm not gulping water, I'm sipping hot decaf tea. When I explained this to the cardiologist, he told me that water is simply not enough to keep me hydrated, and that I have to be drinking something with electrolytes. I've mentioned before that NUUN is my go-to electrolyte drink because it's the least sugary-tasting supplement I have found to date (sugary drinks gross me out - hence my hate for sodas - instead, give me all of the salt!!).

Well, despite prepping the day before by drinking NUUN, I realized about four miles into yesterday's race that my stomach was beginning to ache in that way that means my pulse is too high. Glancing at my watch, it was reading 180 BPM, which is high even for me. My legs felt great, my breathing was even, but dammit - my heart always gives out long before the rest of me feels tired.

I forced myself to walk through every aid station so I could gulp down two cups of NUUN and chase it with a cup of water. By the time I reached the 6-mile mark, the race had turned to downhill but my pulse was still much higher than it would normally be. After hydrating carefully at each aid station, though, the pain in my stomach went away and my chest no longer felt tight.

The mental struggle was tough. Because my legs and the rest of my body felt good, I wanted to speed up during the last half the way I normally do during a race. I couldn't because my pulse was having difficulty slowing down to my body's "safe zone".

Nevertheless, I felt proud of how I did yesterday. The Seattle race is extremely hilly and difficult, and I managed to keep my overall pace at a 9'43"/mile average (according to my GPS) despite everything going on. I felt pleased that I was able to push the ego aside and hold back on the speed even though my legs begged to run faster. I also learned a few things, which I'd like to share.

1. I should probably follow up with a new cardiologist. It's been awhile and my overall physical condition has changed quite a bit since my last appointment. Collapsing mid-race would be stupid if it's avoidable.
2. Running the long, intense uphills without stopping was something made possible by all the mountain-training runs I've been doing this year.
3. My endurance is increasing, and I know this because the middle of the race, which was all uphill, felt better than the first few miles once I got my heart rate under control. 
4. I still dislike running downhill; I find it more exhausting than uphill running, oddly.
5. I need to measure the amount of liquids I am consuming the day before a long race from now on. Obviously, I didn't get enough the day before, and this could have been avoided.
6. I looked awful during this race. Like, seriously stressed out. Usually, I'm smiling in all my photos, but the look on my face is pretty accurate to how I was feeling. Because I have no shame, I'm sharing one of my official race photos so you, too, can get a good laugh. You have to zoom in to see the bags under my eyes and the straining in my throat. 

See those folks in short sleeves behind me?
It was 37°F with a cold wind. They're nuts.
Also, my awesome Crane Tights are from
INKnBURN, naturally.

I didn't previously mention this because I chose to focus on my tachycardia today, but I also want to share that my daughter ran the 5K the hour before my race began, and she rocked it, of course. This was taken post-race, which is a little more flattering than my end-of-race photo.

Me and my awesome little runner kid!

My Better Half Marathon

In attempt to build my endurance, I have decided it is again time to attempt difficult and/or high mileage runs back-to-back. My first taste of this kind of training was preparing for Hood to Coast last year. While I ran that well and felt proud of my overall performance, I realized after the race that endurance is my weak point. Increasing my overall endurance is going to be even more important in 2017 as I prepare for Ragnar Trail Rainier and Hood to Coast Washington this summer, so my goal over the next several months is to focus my energy on becoming a stronger runner with decreased recovery time in between long runs.

This weekend I decided it was time to step up my game and actively focus on achieving this goal, so I started Saturday with a 9+ mile hilly trail run around Lake Youngs with a couple of friends, then I woke up at a comical hour and watched the sunrise over Lake Washington before running the My Better Half Marathon at Seward Park on Sunday.

Lake Washington at Sunrise

My Better Half Marathon ended up being five loops of the park, which would have included some hills except our stormy weather knocked over several trees last week, so the course had to be modified just before the event. Running the same loop over and over was a bit monotonous, but Mount Rainier made her majestic appearance, so at least the views were spectacular for the entire race.

My apologies for the poor quality in the photo...
iPhones cameras struggle in dim lighting.

Of course, in light of the theme, I ran with my better half even though I did spend part of my time glancing over my shoulder to make sure he was keeping up with me. He hasn't been training as much as he should due to all his recent travel (and because he has been spending more time playing ice hockey than in his running shoes... but we're letting that slide because I don't want to be a nag... *cough*).

Looking a little haggard, but whatever. No shame.

Despite my long, hilly run the day before and James' lack of preparedness, we ran a strong 13.1 miles and finished with a decent time. We weren't out to set any records with this particular race; it was more about spending time with each other and our friends. Nevertheless, I was proud of our strong finish.

Finishers say, "CHEESE!"

Yes, we wore matching INKnBURN shirts, and I realize just how painfully cheesy (or shall I say... ridiculously spectacular!) we look with our gooey-lovey-dovey hug and smiles, but whatever. We love each other and the whole event is meant to be pretty cheesy, so we fit right in. By the way, the shirts have a hidden unicorn... do you see it? 

INKnBURN Men's ISO Shirt

Anyway, I know you're dying to hear my list of What I Learned this time around. Here you go.

1. Some of my friends are really grumpy in the morning (*cough* no names mentioned, but YOU KNOW WHO YOU ARE)... approach with coffee and do not make eye contact next time. And here I thought I was the grumpy one. 
2. I need to remember to use the foam roller on my calves and achilles after a trail run if I plan on running a PR the day after a long training run.
3. The trick I learned from Golden Harper regarding thinking of swinging my arms back instead of pushing them forward really keeps my posture upright when the fatigue tries to sneak in.
4. I learned from my last half marathon and didn't push the first few miles, which led to a strong pace even through mid-and-late race. 
5. Steamy, salty vegetable lentil soup is my favorite post-race snack ever. Must find a good recipe and make some to have ready after next race.
6. Not only is James not allowed to be the pacer, but he also runs into me and swipes me with his elbow if I allow him to get too close while running with him. Next time I'll just have to run with a taser and zap him with it if he gets too close.
7. Stashing warm clothing in the drop bag was a really smart idea. Note to self: do this every time.
8. Wearing matching shirts might be a little dorky, but it was actually really fun.
9. Running a race for fun at a conversational speed is very rewarding, and I still ran faster than expected.
10. I am a better runner and stronger than I think I am.

Side note... it is my Better Half's birthday today. Even though I give him a lot of heck about running into me when we're running a race together, he's still my favorite partner for just about everything in life (except for maybe a girl's night). 

Happy birthday, my sweetheart!
(Yeah... I know this is ultra mushy. Deal with it.)

Playing in the Snow

I know that Sunday was the Super Bowl, but this photo sums up how I spent my day...

Just before my friend took that picture on Sunday morning, we went for an icy, somewhat miserable run that ended with running face-first into a mixture of rain and snow and increasingly colder wind for the last mile or so. By nightfall, my backyard looked something like this:

SNOWMAGEDDON: Seattle Edition 2017

Now you might be thinking, "Um, so what?"... to which this Arizona-born gal is going to respond, "HOLY SH** YOU GUYS! IT'S SNOWING!!!"

Though Seattle may have a reputation for rain and chilly weather, snow is relatively uncommon here. When white fluffy stuff does occasionally fall from the sky, it usually dusts the ground in a few patchy, half-melted areas and sticks around for less than a day.

With that being said, we have been covered in a layer of several inches of actual snow since Monday morning, and the entire Greater Seattle area has been a gorgeous winter wonderland that included my kids' first "snow days" from school. And, because James' flight arrived from India and his taxi couldn't make it up our neighborhood hill, I got to watch him trek his way through the snow lugging his suitcase while wearing pajama bottoms. I'm not going to lie... I thought this was pretty hilarious and proceeded to snap photos of him rather than help. Don't judge me. He was laughing, too.

Nothing to see here, folks. Keep moving along.

Due to the weather, we have had a mellow and fun couple of days off. While my girls enjoyed playing in the snow for several hours with their neighborhood friends, my close neighbor friend who coerced me into trying yoga and running (which, by the way, I am eternally grateful to her for this) came up with the great idea to drag a couch into my front yard so we could drink hot coffee and watch our kids have the time of their lives while lounging comfortably. It was a great couple of days, and I took the opportunity to play a little in the snow myself because no one ever told me that I have to act like an adult all the time.

Learn from me and wear gloves before trying this at home.
Lotus Pullover and Blue Cable Knit Capris by INKnBURN

Every once in awhile I have this realization that I am now the age that I once considered to be kind of "old." In my early twenties while working at a ballroom dance studio, a few of my friends were in their mid-thirties, and I always thought - wow, when I'm their age I hope I'm in as good of shape and as young-seeming as they are.

I think it's safe to say that at thirty-five, I'm not that old.

Capitol Peak Mega Fat Ass 25K Race Recap

Yes, the name of the race really is "Fat Ass." My apologies if that's not safe for work and you clicked on it with your boss standing nearby (sort of - haha!).

Capitol Peak is located near Olympia, WA, and this race was the furthest distance I have run at one time to date. Although 25K is supposed to equal 15.53 miles, the final course, which was modified just before the event due to snow, ended up being a 26K. Not that the extra half mile really matters, but dammit, after running for hours through a mountain full of steep climbs, slippery mud, snow, ice, and a few moments of what the hell was I thinking, that extra 1K sort of does matter.

Just a small taste of the snow and ice further
up the mountain.

I live about an hour and a half north of Olympia, so my day began at 5:30 a.m. with a quick hot shower (yes, you read that correctly - a shower before a race... it's a weird quirk of mine) to wake me up after a sleepless night, breakfast, a good teeth-brushing, and a weather check so I could ensure I was dressed appropriately before heading out for the long drive.

The roads were clear, so the drive was relatively quick and uneventful. My GPS lost signal a couple miles from the trail head, so I sort of had to find it by osmosis or sense of smell or whatever. Or maybe there was a sign with an arrow held by a volunteer... I don't know. It was early and I'm not exactly conscious in the morning (good thing I was driving, right?).

Gorgeous dry trails before the mud reared its ugly head.

Luckily, several of my running friends were at the race, so I wasn't all alone in the big bad woods. I began my run slowly, following the more experienced trail runners and speed-hiking up the steep switchbacks that started the trail. Eventually, I caught up to a small group that included one of my badass ultra-marathoner friends running at a comfortable pace a few miles in. Though most of that group ended up turning around several miles in (I think they were just there to run and not actually participating in the race), my ultra-marathoner friend was kind enough to keep me company and pace me throughout the rest of the ten miles or so left. Thank goodness, too, because with his experience and good conversation I managed to keep a very comfortable pace, avoided any injuries, and actually enjoyed the trail mile after mile.

We lucked out weather-wise; it didn't rain on us despite the clouds and foreboding forecast of possible thundershowers the week before. The temperatures were chilly but not too cold, and the wind was minimal. For a winter mountain trail race, I don't think the weather could have been more perfect. 

 Finally on our way down from the peak. If you
squint really hard you might see mountains
in the distance.

I should have gotten a photo of the mud, but I was too busy swimming through it to bother pulling out my phone, so you're just going to have to believe me when I say it was thick, gooey, and ready to swallow everyone as they waded through it.

I felt relatively strong through the last few hilly miles, but my friend was wise and chose to hike rather than run the short but steep inclines on the last mile. At that point, I'd rolled my right ankle a few times and was feeling rather fatigued. Had I been on my own, I likely would have tried running up those hills with the intention of getting to the end faster, but my form would have been sloppy, I probably would have tripped and eaten mud, and it's probable that I would have finished the race with a few tears rather than the cheesy smile I wore as I crossed the finish line.

In front of the Search and Rescue truck that didn't
have to haul my butt off the mountain mid-race!

At the finish line, I was greeted by my fellow runner friends who are total beasts on the trails congratulating me on crushing my first 25K, and hot chicken noodle soup that was so salty and amazing that I almost licked the paper bowl clean. As always after a good run, a bit of fuzzy-headed euphoria filled my soul with a sense of peace and well-being. My sore ankle even stopped growling at me. 

My ÓN Trail Runners and Salomon Trail Gaiters
survived a near-death-by-mud experience.

As with every race, I have a list of lessons learned to share:

1. The trail gaiters were a really good idea. I was on the fence, but my shoes would have been filled with rocks and mud had I left them at home.
2. My ankles are weak as crap. I must spend more time working on stability exercises on my Bosu. And maybe I should ask my good PT friend for some guidance on specific exercises.
3. There's no shame in squatting behind a tree at mile-when-is-this-going-to-be-over then telling your friend that you managed not to pee on yourself while he laughs his ass off. 
4. Spending the money on my Nathan Firecatcher Hydration Vest was a better idea than I realized at the time. At no point did I run out of water or Haribo gummy bears.
5. Always bring gloves and a headband or beanie if the weather is chilly. An increase of  2,200+ feet in elevation typically means it's colder at the top, and a headband and gloves go a long way in keeping you warm enough.
6. Bringing two energy gels, a Stroopwafel, gummy bears, and whatever else I packed was overkill. I went through a handful of gummy bears and an energy gel that tasted like barf, and that was plenty. 
7. Filling a water bottle with NUUN was a good idea. Those electrolytes really seemed to help fight the fatigue that kept trying to creep up on me as I neared the end.
8. I need to bring a handkerchief. Tissues disintegrate too easily, and my nose runs better than my feet do in cold weather.
9. Gold star for remembering to use anti-chafing cream. Seriously, just... gold star. 
10. I'm in love with my INKnBURN pullovers. 

And thus begins my 2017 race season. I'm excited to train on more trails in preparation for Ragnar Trail Rainier this year.

Happy runner says, "Cheese!"
Lotus Pullover by INKnBURN

A Decent Distance in a New Pair of Shoes

It took two weeks into 2017, but I finally felt well enough from my cold to do a double-digit mileage run yesterday. I am supposed to participate in a 17-mile trail run next weekend [insert *deer caught in headlights look*], so it was a relief that I managed 10 miles at a reasonable pace in sub-freezing temperatures without any issues except for a few aches in the achilles area today.

Though I often feel a minor amount of fatigue after a double-digit mile run, I'm fairly certain today's particular aches are likely a result of wearing my new Torins by Altra Shoes for the first time.

Lucy wants a new pair of shoes, too.

I mentioned a couple months ago that I attended a running workshop given by Golden Harper, founder and creator of Altra shoes. Curious to give them a try, I decided to pick up a pair this weekend. Overall, my first impression is definitely positive. I love the wide toe box, the cushion felt great mile after mile, and the shoes are lightweight so my legs never felt sluggish. Best of all, I didn't feel a single hot spot and didn't end up with any blisters.

I'm a firm believer that properly-fitted shoes should never result in blisters if you're wearing them for 13.1 or less miles. After that, your feet are fair game for torture. Remember: you did this to yourself. You were the one who decided to run an insane distance...*evil laughter*. I had a blister burst during my final Hood to Coast leg last year as I approached my 18th mile, and let's just say the tears were real.

As expected, the zero drop of the shoes definitely targeted different muscles, hence the mild stiffness I feel. Though I do agree that with proper running technique these shoes will allow one's feet to perform as they naturally would if we all ran barefoot, I have to say that my flexible-arched and arthritic dancer's feet felt a little strained at the end of my run. Supposedly, if I were to wear them for shorter distances and allow my feet to strengthen, this wouldn't be an issue.

Verdict? I'll definitely continue wearing them and am happy to add them to my normal shoe rotation. Currently, I switch off between Asics and ÓNs, and I have been looking for a good replacement for a pair of Adidas that I tried but am not in love with (comfortable and light, but not a wide enough toe box).

Wish me luck as I spend this week continuing to prepare for my 17-miler. I've been afraid of distances longer than a half marathon not because I'm afraid I won't be able to do it physically, but because I'm worried I'll grow bored and give up. I'm a little on the attention-deficit side, so I'm hoping the mountain scenery will keep me focused without too many I'm tired/scared of bears/bored/everything hurts and I'm dying moments.

One of these days, my goal is to complete a 50K. You heard it here first.

"The hills are alive... with the sound of music!"
Crane Pullover by INKnBURN.

Running in the Frigid Temperatures

I have been living in the Seattle area for more than seven years, but the Arizona blood runs deep within my veins. I am a total weather wimp. If it's sunny, I'll be the one wearing a sweater in 70°F. If it's cloudy, I break out the long sleeves in anything under 78°F unless I'm being active.

Today, the weather is clear but brutal with a current temperature of 26°F and a daytime high prediction of not much better. While I realize that this is nowhere near as cold as other parts of the country, I am freezing and ready to hibernate in a warm cave near a toasty fire. On days like today, I'd much rather spend my exercise time in the hot yoga room, but it's not always possible.

Take last night, for instance. My 10-year-old daughter joins me at running group on Tuesdays and Thursdays, which really helps hold me accountable with my running schedule because I like setting a good example for her. It was cold and dark outside, but not too windy (thank goodness). I also couldn't complain too much because it wasn't snowing and we didn't run through too many icy patches.

I often talk to others about how easy it is to fall off the running wagon during the cold months, and I totally get it. I have found three tricks that keep me on track: 1) I sign up for races during the cold months that require training; 2) I often run with a group and bring my daughter with me, which is a double-motivator; and 3) I wear the appropriate gear. On days like these, it is easy to convince oneself to stay inside with a warm blanket and a hot cup of tea, but I am training for a hefty set of high-mileage races next year and cannot afford to allow myself to succumb to laziness. Instead, I dressed for the weather and found myself quite comfortable for the four miles during which I braved the cold.

Weather wimps be like, "35 Pounds Later!"

If you can't tell amidst the jumble of fluorescent pink, here's a breakdown of what I wore (minus my choice of underwear and sports bra... you're welcome):

• Fleece-lined full-length running tights by Marc New York (found these at Costco)
• Ultralight Smartwool long-sleeved base-layer top
• Mid-weight long-sleeved pullover with thumbholes by INKnBURN
• Windstopper jacket by Gore
• Windstopper headband by Gore
• Gloves by Head
• Reflective vest by Amphipod
• Headlamp by Black Diamond
• Smartwool PhD running socks (not pictured)

If you tend to heat up quickly, I would suggest foregoing the Smartwool base-layer, or substitute it with a tech tank to keep your core warm. If I had been running in the same temperature in sunlight, or had I been doing a tempo run, I admit I would have been too warm. However, for a 9:30 pace in freezing temps with a slight breeze coming off of Lake Washington, I was comfortable and even found myself wishing I had brought a buff to cover my neck and mouth to help warm the frigid air before it hit my lungs for the first two miles.

I had my daughter dressed in lined leggings and a matching long-sleeved top, a short-sleeved tech shirt over the top, and a thin down vest. Of course, she had her dorky reflective gear on as well, and though I insisted that she wear a beanie on her noggin, she took it off at mile one and told me she was warm without it with a smirk on her face. 

Secretly, I'm a little worried her eyes might get permanently stuck facing the back of her head from all the times she rolls them at me. Whatever. At least she's warm, right? 

Living the INKnBURN Ambassador Life

About six weeks ago, I applied to become an Ambassador for my favorite activewear brand, INKnBURN. While working on the application, I realized that I likely was not going to be considered for the position as my social media following is not as impressive as many of the other Ambassador picks, nor my running abilities nearly as capable or elite as I wish they were. I completed the application as honestly and thoroughly as I could, though, and sent it off with my fingers crossed.

Two weeks ago amidst a tough few days, I awoke to an email congratulating me and extending the offer to be part of the Ambassador program. Thrilled and mildly shocked doesn't even begin to define how excited I was and still am to have been chosen.

If you haven't "liked" or followed their page on Facebook, Instagram, Twitter, etc., I highly recommend doing so. I have raved about their apparel since well before becoming an Ambassador because it really is the most beautiful, best constructed, long-lasting, and comfortable activewear I have found to date. Also, I am partial to supporting small businesses, especially those that make their products in the USA.

If you would like to see their apparel in motion, you can follow INKnBURN through the following links:

Facebook 

Instagram

Pinterest

Twitter 

Oh, and if you want to follow my chaotic life on social media, you can find me through these links:

Instagram 

Pinterest

Twitter

If you have questions about their clothing, please feel free to ask me anytime. As you have probably noticed, I have quite a few of their pieces and have plenty to say about all of them.

Monarch Pullover by INKnBURN