Back on Track

Ironteam 2011

2010-09-16T12:53:00.000-07:00

Hi All! Back with a quick update. I'm officially on staff for the 2011 Team in Training Ironteam season! Vineman full, here I come :) I am getting into my pre-season routine starting this week. That means lots of yoga, healthy eating, and strength training. I'm back with a vengeance, so keep up the visits!

Back Pain = No Bueno

2010-05-26T11:12:00.000-07:00

This week has been quite the medical adventure.

Since Wildflower (May 1) I have logged exactly two workouts - one Bikram Yoga session and one sad four mile run. I definitely injured my lower back during the race, so I thought it would be wise to take it easy for a couple of weeks.

Yoga session + run = pain.

I finally made an appointment to see my doc this week, followed by x-rays and an order for physical therapy. So far I have not heard about the x-rays, but was told no news was good news. My prescription for super-charged Aleve seems to be helping, but it will take a good two weeks for the swelling to subside.

Meanwhile, I am hoping to sign up for Barb's race and start training again. Keep your fingers crossed for me!

Wildflower, Post-Wildflower

2010-05-17T15:50:00.000-07:00

Ah.....the familiar 2-week funk! It has been just over 2 weeks since Wildflower, and they have not been my favorite 2 weeks. After any big race, I experience a period of "down" time where I usually eat bad food, lay around, and avoid workouts at all cost. It is similar to studying for a big test or writing a long paper - the last thing you want to do after all that prep (and accomplishing the task itself) is pick right back up again. This is probably not the best philosophy, but it's how these things go down with me. The post-race funk this time is much more complicated, since I didn't finish my race...

Wildflower: May 1

I remember this race experience in fragments, so bear with me...

Fragment #1 - Camping + triathlon = complicated

Fragment #2 - I LOVE my teammates. What a great time hanging out, enjoying the great outdoors, and reflecting on the past 6 months of hard work.

Fragment #3 - The swim was my favorite part - fun, challenging, exciting - and I felt strong. T1 was uncomplicated, and actually faster than I thought, given the hill from the swim finish to my bike.

Fragment #4 - Beach Hill was KILLER in the first mile, but I stayed on my bike and did not stop. All I could think about was throwing up. Or hyperventilating.

Fragment #5 - My lower back started hurting after Beach - REALLY hurting. Sharp pain. Distracting pain.

Fragment #6 - Stopping for sunscreen & Extra Strength Tylenol at an aid station early on in the ride. Realizing at this point that I might not finish.

Fragment #7 - Pushing through in the heat and wind to get to Nasty Grade. I made it halfway up before stopping (mile 43). Not worth the pain. At least in that moment it was not worth the pain.

Fragment #8 - I cried for the first time in a race - definitely not finishing and waiting for a ride. Thank God Sara D. came along. We both won't make the cutoff at this point anyway.

Fragment #9 - Seeing the coaches and other DNFers back in transition. NOT a good feeling, but we are definitely not alone.

Fragment #10 - Waiting at the finish line with the team. Waiting for EVERY last Ironteamer to finish. These people are amazing, and I miss them already!

So...I need to decide what to do next! I want to sign up for another half as soon as possible, and July 31st is an option. We shall see. Meanwhile, I need to try and harness that once unquenchable excitement for training, and get out there NOW!

Fundraising Finale

2010-04-15T20:49:00.000-07:00

Today marks the last official day of my fundraising effort. Unlike my marathon experience, this has proven to be a tough time to gather donations. I was definitely not as aggressive with folks as I have been in the past - knowing the bleak economic reality for so many. If you happen to read this blog (and feel that you can spare even the smallest of donations) please consider those who depend on these types of funds for treatment, ongoing research, and support in dealing with their illness. http://pages.teamintraining.org/los/wildtri10/jenshaw1

For those of you who have donated - THANK YOU!

P.S.

2010-04-07T20:05:00.000-07:00

I just signed up for the Disneyland half marathon in September, and now I am toying around with the idea of the Nike Women's Marathon in October. Guess I'd better start planning out the rest of my race year!

Procrastination Station

2010-04-07T11:32:00.001-07:00

So I have been absolutely terrible about updating my blog! It is definitely a testament to my crazy schedule (both training and work). Wildflower is a month away, Desert Tri is on the books, and we head off for Wildflower training weekend this Friday. I regret that I have not been more detailed in my posts, but one thing I can do is provide the pics!

First, some brief thoughts on the Toyota Desert Triathlon, which I raced on March 7th...

The day before the race, we biked 32 miles through the windy Palm Springs desert. It was a fun ride (except for the major traffic on Washington street heading out). We were all complaining about doing a long ride before the race, but it really wasn't that bad in the end.

Throughout the weekend I experienced MANY different degrees of anxiety...but learned to control them in small ways. (More on this later).

We got up early the morning of the race and headed to Lake Cahuilla for transition setup. It was fun to sit around and chat with my teammates once everything was in order.

The Swim:

Thankfully it wasn't too crowded in my wave, but I did have a brief anxiety attack in the water. Our coaches told us this would happen, and that we would need to take a minute to get ourselves together. I kept going – and tried to focus on being grateful for my health, ability to compete, and for the many blessings in my life. This tactic worked, and I had a good swim - much better than I thought.

After a quick transition, I was off on...

The Bike:

Rain was the issue here. It rained. The WHOLE time. The ride was flat, but I felt a bit tentative on the slippery roads. I managed to pass a few cyclists, but was passed by many. The course was 2 loops around farmland and residential neighborhoods in La Quinta. I enjoyed the ride (despite the weather) but had no idea how to manage my energy, knowing there was a run remaining. In the end, I think I played it too safe.

The Run:

I felt slow on the run, but held my own and finished in a respectable amount of time. The rain definitely complicated things, but after a while I was actually happy that it wasn't too hot.

What I learned:

-You can’t control everything on race day, but can control your attitude and outlook on the experience.

-If you are nervous, try to be grateful for what your body can do and reflect on that often.

-Shared human emotions (including nervousness) are powerful.
-Preparation and organization are everything in triathlons.
-Get in line for the bathrooms early (also marathon wisdom).

-A banana ½ hour before the swim start is a good thing. :)

Desert Tri Race Report Coming Soon!

2010-03-11T22:23:00.000-08:00

Proof of Life

2010-02-01T11:38:00.000-08:00

Here are some recent pics, which will soon be followed by a training update!

On The Road Again

2010-01-18T20:29:00.001-08:00

The new year has definitely started out with a bang - in my converging worlds of work, training, and travel. Currently I am training/vacationing in Spokane, WA, while the boy in my life takes a few doctoral seminars at Gonzaga U. Last week I was in Santa Rosa/Napa/Petaluma for work, which is always a great overall destination.

I managed to get in a good swim last week at the Airport Club in Santa Rosa, and have mustered the motivation to continue my swims and runs here in WA. The pool at Gonzaga is a convenient place to splash around, and the Centennial Trail is a great place for a scenic run. One thing I am missing though (other than my teammates) is the bike! I am thinking about renting one on Wednesday and heading toward Idaho. Hopefully this all works out, and that the weather is cooperative.

This trip, albeit in the winter this time, makes me think of how far I've come since last summer. I don't think I am any fitter, per se; perhaps a bit more well-rounded due to the cross-training, but certainly a bit more mature in my approach to fitness. I mean this mainly in terms of giving myself a break! I now realize how important recovery is, and I take those "days off" very seriously. Right now we have Fridays off, since the Ironman training needs to occur 6 days per week. If I feel burned out though, I take it easy on Mondays as well.

I think the two most difficult things about IRONtraining right now are 1) balancing the schedule with the rest of my life and 2) making it through two-a-day workouts. Right now Tuesdays, Thursdays, and Sundays tend to be both running and swimming days - or at least that's how the schedule is developing. My motivation around running still tends to be low, so I really have to push myself (especially after a good swim). The new running shoes certainly help, and I feel I am well on my way...

Overall, I can see and feel the improvement in my swimming, and with a strenuous/hilly 30 mile ride under my belt, I know I will continue to improve in my cycling. In the meantime, I'll enjoy the time I have away, while looking forward to getting back on my bike with the team.

Happy New Year!

2010-01-03T11:35:00.000-08:00

I can't believe it's 2010! I know this is going to be a great year in the world of training, racing, and beyond.

One of my resolutions is to maintain my blog a bit more consistently, so in the meantime, here are some "mini updates" from my TNT website. More to come soon!

1/3/10: Happy New Year friends! It's been a great couple of weeks - getting deeper into training and working in some early morning sessions. I am beginning to experience some aches and pains, but I know this comes with the territory as the schedule gets more intense. I am not quite used to the days that include two sessions, but I'll get there.

We had a hilly team ride through Pacific Palisades yesterday, which definitely tested my nerves. I feel much more comfortable on the bike, but going downhill on Sunset Blvd with cars flying by has a way of challenging that comfort :)

12/20: It was a beautiful morning yesterday for a good team ride at the Rose Bowl. I'm feeling much more comfortable with the bike (especially the dreaded clips). Swimming and biking are a blast, but I need to get some running in!

12/17: Training is definitely getting more intense, and I am quickly realizing I need to make some sacrifices if I am going to be successful. This morning I was up at 4:30 am and off for a bike ride. Last night I swam for about an hour at the LMU pool. Today = sore legs! Looking forward to a rest day tomorrow. Thankfully, I am still feeling excited and optimistic about this adventure :)

12/05: First fundraising event was very successful! Thanks to all the Murrieta community members who supported LLS at the garage sale today. A special thanks to my parents for their help/use of the driveway!

12/02: First bike practice took place last Saturday. It was great to be on the road. I see how people easily become addicted to this sport! Last night we took the swimming up a notch at the group practice. I need to concentrate on drills and form this week in my individual practice time. A long road to go!

11/21: I bought my first road bike yesterday! It's a Trek 1.5 2009. I can't wait to get on it more and learn the ropes. One of the best things about triathlon training is learning two new sports. The swimming continues to go well, but I have a long way to go! Thanks for all the support, friends.

11/10: First swim practice in Culver City. It was great to train with the group for the first time, and I really enjoyed being in the pool. I can tell this is going to be tough, but COMPLETELY worth it!

I've Lost My Mind!

2009-11-13T22:04:00.001-08:00

Greetings, readers. It's been a while, but a lot has gone on during my hiatus. Long story short...I am in the early stages of training for the Wildflower 1/2 Ironman on May 1, 2010! I was inspired by some former running buddies from the marathon team, and my new tri-friend (and former high school classmate) Scott. Thanks to Scott, I have a box full of new gear and goodies. I'm quickly realizing this sport requires A LOT of goodies.

The training season started 2 weeks ago, and so far I've logged a couple of swim workouts (including first group swim). Due to lingering illness, I will miss the group run tomorrow morning, but I plan to get back on track this Sunday if all goes well. I decided to train with TNT again, since I had such a positive experience with the summer marathon team raising funds and logging miles!

I'm really excited to get more involved in swimming and cycling. I was getting so burned out on running toward the end of the summer/post-marathon, and it's nice to look forward to a workout schedule again. I know I am a nicer, less stressed, more productive, and overall better person when I'm active and working toward a physical goal.

I will be updating much more frequently and no doubt logging every last detail about new purchases, training milestones, and overall triathlon adventures.

The current "To Do" list:

1) Purchase new running shoes
2) Purchase bike
3) Start logging some miles
4) Get my nutrition plan together

**If you are looking to donate to a worthy cause, check out my fundraising page!** http://pages.teamintraining.org/los/wildtri10/jenshaw1

New Project?

2009-10-26T15:43:00.000-07:00

Stay tuned readers...
There is a new plan brewing...
Perhaps a half Ironman??

Manhattan Beach 10k Race Report

2009-10-04T16:00:00.000-07:00

It was a rather last-minute decision, but I decided last week to register for the Manhattan Beach 10k on October 3rd. A friend was choosing this as her first race, and I was inspired to make this my comeback race. My training has been spotty over the last two months, and I really needed to feel inspired again. The fact that MB is local made this choice even easier.

I was a bit nervous at the start, but I wanted to keep this race low pressure and high fun. I saw a ton of TNT people and some other acquaintances along the way. The route had plenty of hills, including one biggie at mile 5. Surprisingly, I maintained an 11:15 pace throughout - MUCH faster than my usual training pace (typically 12:00-13:00 depending on terrain). I had to run-walk up the final hill (due to lack of recent hill training), but it was heaven coming down onto the Strand for the final mile and a beautiful ocean view. I tried to push myself to the MB pier, where I saw balloons and the blessed finish line. My official chip time was 1:09:34. I am more than satisfied with the result, given my lack of consistency these days.

I can't wait to get back into my training routine and run my next race, which might be during a business trip in Washington, DC.

In other news, I am off to Hawaii for a wedding this week. I will definitely be bringing my running shoes and logging some island miles!

Happy Sunday

2009-09-20T14:52:00.000-07:00

A nice 5 miler and brunch with the girls in Hermosa today!

Revelations:

-I need new running shoes

-I need to stretch everyday

-Even though I feel creaky, I'm happy to be alive and able to run...

Marathon - Of Another Kind

2009-09-19T15:31:00.000-07:00

Sorry for the long absence, friends. I've been running here and there, but not as consistent as I'd like to be. My last long run was 10 miles a few weeks ago. Since then, I've been cruising in the 5 mile range for a couple of different reasons...

1) I am a little burned out on running at the moment. I still love it, but I think my body was in need of a break, and is dying for some cross-training.

2) I am working on a major research project, which is like a marathon itself. It is slow-going, time consuming, and makes my body hurt just thinking about it!

I plan to run tomorrow morning, and keep to a new schedule where I am running 2 times/week anywhere from 3-5 miles, with 1 long run on the weekend. My long runs probably won't get over 10 miles, for now. I will definitely run the Las Vegas Half in December, so I will likely sneak in a 14 miler or 2 between now and then. I'd like to get a bit leaner as well, so I'm definitely beginning to focus on my nutrition again.

Sadly, I did not run the Disneyland Half. My good friend was married the night before, and I don't think I saw my pillow until sometime around 5am. I was definitely over-ambitious in my scheduling, but at least signing up for the race kept me on my training schedule!

I am starting to play around with the idea of triathlon training. SO many of my running buddies have made the transition, which I find intriguing...

CA Burning

2009-09-02T18:49:00.000-07:00

Hello everyone! I'm still around, despite the somewhat lengthy absence. I've been running, but it's been limited due to my schedule/the fact that Southern CA is on fire! I'm supposed to run the Disneyland Half Marathon on Sunday, but we'll see how the air quality changes, if at all. Stay tuned...

Strip Running

2009-08-17T22:40:00.000-07:00

I registered for the Las Vegas half marathon today! Looking forward to spending a nice December weekend in Sin City... eating at some great restaurants then running it off!

The Best Laid Plans...

2009-08-16T11:38:00.000-07:00

It has certainly been an interesting 2 weeks. Despite running 10 miles last Saturday, my midweek mileage = 0. My energy, motivation, and interest in running dove to an all-time low sometime around last Monday. The last week I haven't been feeling well, and given the fact that everyone around me has been sick, I've likely caught the bug. I planned to run 12 miles yesterday, but slept in instead. I had to force myself to commit to 5 miles this morning, which was a struggle. I can't remember the last time I felt sore after a flat 5-miler. During the run I felt extra hot and most likely had a fever.

The one question I've been asking myself all week: is this normal?? I had the best run 2 weeks ago. I fell in love with running all over again and felt so strong. The Dland half is a few weeks away, and at this point I am questioning my fitness/whether or not to participate. My ever-encouraging running buddies tell me I can pull it off without a hitch. My body (or just mind?) is telling me otherwise.

I suppose it is normal to have periods of lower motivation and waining interest in a sport like running. Of course, I feel better even after my short run this morning. My plan is to run at least 2 times this week before I travel to Lubbock Wednesday morning, and definitely try for a 12-14 miler next weekend. Perhaps it is time to really start committing to cross-training? I've been known to get bored easily, and it seems like some variety might be just what the doctor ordered.

Stay tuned...

Double Digits

2009-08-11T14:35:00.000-07:00

On Saturday morning I embarked on my first double-digit run since the marathon. It was a fairly slow 10-miler through the old stomping grounds of PV. Laura and I took it easy, and it felt good to be out there. I'm hoping to get through 12 this coming Saturday, followed by 14 the next, and a taper week of 6 before the half-marathon. Wish me luck on the mid-week runs...my motivation has been WAY down the last couple of days!

Solo Run = Happiness

2009-08-04T11:51:00.001-07:00

I love training with my friends. They keep me motivated, engaged and sane on long runs. You might understand then, why I was a bit nervous about running solo last Saturday morning for the first time in a long time. My usual running partners were out of town/busy, so I peeled myself out of bed at 5:45am to tackle a beach side run on my own. Originally, I was hoping to cover about 10 miles. I ended up running a little over 6. You might think I was disappointed, but this run ranks as one of my best ever. Usually I gauge the success of a run by the mileage - the higher, the better. Not the case on Saturday. For the first time since the marathon, I felt strong - really strong. AND I enjoyed myself. I did a couple of things differently. First, I was relaxed. No pressure to keep up/talk/dish about my day. Second, I brought my ipod along. I'm now seriously thinking about using it for the half marathon in a few weeks (especially because I am running the race on my own). Third, I ditched the new running shorts and sleeved shirt ensemble for my spandex to-the-knee pants and sleeveless jersey. Usually I am uncomfortable in any situation without sleeves, but it made such a difference during my run. I'm willing to shed the self-consciousness for comfort at this point!

Moral of the story: sometimes running alone is just what the doctor ordered. I forget how great it can be to be lost in one's own thoughts without any expectations or pressure. (Running along a beautiful stretch of beach doesn't hurt either)!

My splits definitely reflect the surplus of energy:

Simple, Scrumptious, Healthy

2009-07-26T17:53:00.000-07:00

One of the downfalls of living in my otherwise delightfully quirky apartment is the lack of sunny outdoor space. I would LOVE to have space for a garden, so I could grow all the healthy veggies I try to cook with. The good news is, both Paula and my Mom have fabulous gardens -and are willing to share!!

Yesterday while visiting in Murrieta, my Mom taught me how to make another one of her scrumptious dishes: simple roasted tomatoes over pasta. I loved it so much, I decided to take advantage of the homegrown Romas Paula gave me, and make up a batch for lunch today...

The "before"... Roma tomatoes sliced in half, some salt and pepper, fresh dried oregano from Mom's garden, sprinkled breadcrumbs, drizzled with olive oil, and garnished with sliced garlic.

The "after"... roasted goodness with yummy burned bits.

Added on top of brown rice pasta with a little extra olive oil, salt and pepper.

It's good to be the daughter of a talented Italian ;)

Race Planning

2009-07-24T09:27:00.000-07:00

Even though I have yet to run my first post-marathon race (Disneyland Half September 6th), I'm already thinking about my next marathon. Originally I was planning on RNR Phoenix in January, but they just announced that the L.A. Marathon will be moved back to March in 2010... AND it will be the "stadium to the sea" route! Given that I've lived in L.A. most of my adult life, I feel somewhat obligated (in a good way) to run in March. I also had considered the Pittsburgh Marathon in May, since I might be there around that time for Ph.D. purposes anyway. Obviously this would not work out if I am running L.A. less than two months before. With all this in mind, here is the current plan:

September 6th: Disneyland Half

December 6th: RNR Las Vegas Half

March 21st: L.A. Marathon

This certainly has the potential to change, but for now I'm sticking to it!

What I've Been Reading

2009-07-21T09:04:00.000-07:00

Revisiting post-marathon recovery.

Increasingly intrigued with trail running.

Half marathon inspiration.

Where I need to focus.

Favorite Food Finds

2009-07-19T20:21:00.000-07:00

Lately I've been trying to grocery shop more regularly. I'm trying to cook more at home, avoid spending too much at restaurants, and get back to exploring good healthy food. Among many of the items I love at Trader Joe's, I picked these up the other day...

When I was working with a nutritionist and training for the marathon, I had 2 protein shakes a day. The brand she sold was expensive, but high in protein and all-natural. This option from TJ's has 25g of protein per serving, with no artificial additives.

At one point in time, I was probably spending more money per week than anyone should on Pinkberry. I was so excited to come across this frozen yogurt for under $4.00. It is nonfat and has active cultures. Adding some organic frozen blueberries and/or agave nectar takes it to the next level!

My favorite is the mango version, but the chile spiced pineapple comes in at a close second!

Flax seed is super rich in omega 3s and easy to add to yogurt, shakes, and baked goods. This milled version comes with blueberry added.

Training update: 6 miles this morning at 6:30am (Hermosa to Torrance beach and back). My right IT band is still aggravated, and I stopped twice to stretch and mix up my routine.

Split 1- 11:42
Split 2- 12:12
Split 3- 12:42
Split 4- 13:02
Split 5- 12:33
Split 6- 12:11

Hermosa to Manhattan

2009-07-16T22:29:00.001-07:00

Put on my shoes, hunted for a parking spot, and managed 4 miles tonight on the strand.

Jen 1
Funk 0

Feelin' the Funk

2009-07-16T14:48:00.001-07:00

When stressful situations occur at work or in our personal lives, activities we enjoy tend to fall away from our carefully planned schedules if we don't prioritize them. Running and writing tend to fall in that category for me. After my run (and fall) last Saturday, I've been reluctant to hit the road. First, I've been concerned about injuring myself post-incident. Second, there have been major changes/challenges at work. These changes have not impacted me directly, but definitely have contributed to my fitness funk this week. Tonight I am really hoping to get out and tackle 4 miles, regardless of how exhausted I feel now. The thing is- we all know we feel better after exercise especially if we are feeling extra pressure or anxiety. The difficulty lies in conjuring the motivation to get your shoes on and run those first few steps.

What do you do for motivation?

Ouch...

2009-07-11T22:19:00.000-07:00

I woke up early this morning, excited to tackle a hilly 8-miler in PV with the TNT crew. I could tell it was going to be very warm, and we didn't get started until about 7:45am. It was definitely hot, and the run was more difficult than I thought it would be...especially when I bit the dust (literally) around mile 2.

My running partner and I decided to veer off the road and take a trail that leads along one of the many seaside bluffs in the area. This particular trail was less smooth than most, and it didn't take much to send me flying when I tripped over a rock (that seemed to be much bigger, mid-fall). I slid for a few feet across the gravel, and it took me a few seconds to realize I wasn't completely broken. The first thing I noticed were the stinging cuts on my arm and knees. To top it all off, I was also covered in a nice layer of dust and mud. We were off and jogging again after I managed to clean up a bit and gather myself.

About 2 more miles along our route I started feeling pain in my right knee. My left knee actually looks worse, but something is definitely amiss with the other. I feels like a cross between IT pain and bad bruising. I remember thinking to myself that I should stop and walk the rest of the way, but of course I did not.

After multiple rounds of icing, and lots of lounging on the couch, I feel a bit better...but new aches and pains are cropping up. I'm sure the moment of truth will be in the morning, when I get out of bed and try to venture downstairs.

Even though I had grand plans of cross-training tomorrow, I might lay low (or attempt an upper-body workout at the gym). Despite the fall, and subsequent walking breaks, our splits weren't half bad (especially considering the heat and hills):

Split 1- 11:50

Split 2- 12:56

Split 3- 11:28

Split 4- 12:42

Split 5- 11:51

Split 6- 14:45

Split 7- 13:10

Split 8- 10:29

Total time: 1:39:15

The Elusive Long Run

2009-07-06T13:51:00.000-07:00

I am writing this from the lovely state of WA, where I am enjoying the "working" part of my vacation. My plan is to write and run, and I've been mildly successful with both. My primary frustration at the moment is my lack of motivation in getting a long run on the books. I've logged about 27.5 miles since the marathon. However, the most mileage I've accrued in any one run is about 5. I've read MANY articles on post-marathon recovery and how one should go about rebuilding their base. Some people take an entire month off...others start jogging 3 days after they complete their race. Either way, it's time for me to start with my Saturday long run schedule again.

The good news: TNT alumni runs are beginning! Anyone interested can return to practice in PV on Saturday mornings at 7:30am. This will definitely help with my motivation issues.

The bad(ish) news: I am registered to run the Disneyland Half Marathon on September 6th! I have about 9 weeks to build up my base again. According to the adapted TNT training schedule, I should have ideally logged 8 miles over the weekend, and should embark on 10 next weekend. Let's hope some other TNT folks will be up for joining me on a longer route...

On another note, the Garmin continues to be awesome, especially the wonderful online world of Garmin Connect. I know many of you who read this have known about the wonders of the Garmin products for some time, but I still won't hesitate to share my excitement! :)

Goals for the week:

-log 25-30 miles by Saturday night

-incorporate some cross-training into my schedule (and not just talk about it)

-make yoga a priority next Monday

In Love...

2009-07-01T13:19:00.000-07:00

with the new Garmin! How did I ever live without this before?? I'm still learning some of the tricks and advanced options, but so far this is a fantastic tool. I highly recommend taking advantage of the Costco.com sale if you are thinking about getting one. (Caution: the sale ends July 5th). I also tried the HR monitor this morning for the first time. I was initially concerned it would irritate me, but I barely felt it. Mind you, the run was only 3.5 miles. Something tells me that after 16, you'd definitely be aware of the strap wrapped around your torso.

Other than a few aches and pains (left knee and right ankle), I am feeling good about beginning a schedule to maintain/increase my fitness for the Disneyland Half Marathon on September 6th. Ongoing TNT alumni runs on Saturday mornings will be a big plus, as I motivate myself to keep up the weekly long runs. Next step: adapting the marathon training schedule to the mileage necessary for the half. I'm guessing this will seem like a breeze compared to the last 5 months!

New Toy!

2009-06-26T08:44:00.000-07:00

My Garmin 305 arrived yesterday! I have yet to set it up, but I will definitely be trying it out tonight or tomorrow morning (if I run in PV). Stay tuned...

Post Marathon Reflections

2009-06-23T09:43:00.000-07:00

It has been three weeks since the marathon, and in many ways, it seems like it never even occurred! I took about a ten day break from running, and since then have accumulated about 14 miles over four runs. It felt good to get my legs moving again, and I might embark on some longer mileage this Saturday morning. To keep myself motivated, I signed up for the Disneyland Half Marathon on September 6th. I've heard it's a great race, albeit pricey! I might also register for the local Village Runner 5k on the 4th of July, depending on travel plans.

The biggest challenge I have faced since running the marathon has been around my mental health. The physical soreness only lasted a few days, but mentally I've been up and down for the last two weeks. Things are much more stable now, but I was not prepared for this side effect. I read that post-marathon depression is very common...I just didn't think it would happen to me! Refocusing on my eating habits and frequent short runs has certainly helped.

This being said, I would not shy away from running another full. In fact, I am contemplating Las Vegas in December or Phoenix in January. Well see...

I had the chance to run in Spokane, WA last Friday, which was a welcomed change of scenery. This is my last week of work before a two week vacation, and even though I will probably stick close to home, my goal is to discover some new trails in So Cal. I will provide some pics and reviews based on what I encounter.

Stay Tuned!

2009-06-17T22:17:00.000-07:00

I am working on a new, spiffy format for this blog. More updates soon!

Marathon Complete!!

2009-06-03T23:19:00.000-07:00

Running the marathon on Sunday was an incredible experience. Definitely not easy, but worth it! I can't thank you all enough for the encouragement, and for helping me reach BEYOND my fundraising goal!

The full story:

Dung and I arrived in San Diego Saturday morning and headed straight over to the expo after we checked into the hotel. The expo was impressive-and crowded! I picked up my race packet and we walked around a bit. I changed my corral from 21 to 19, which was definitely a good idea. After a solo trip to the TNT inspiration dinner (while my family chowed down at the hotel), I headed back to the hotel room for about 5 1/2 hours of sleep. I'm told this is a good amount of rest before a marathon.

My alarm went of at 3:30am Sunday morning. By 4am Paula and I were down in the lobby meeting up with all the TNT participants. (Paula took footage of the morning, and also along the marathon route). We boarded buses and headed to Balboa Park for the start at 6:30am.

When the gun went off, it was definitely a surreal moment! Crossing the start line was incredibly exciting, and I couldn't help but think about the culmination of all the training we embarked on for the last 4 months.

Miles 1-13 felt strong! I ran with Allie from TNT, and we toured downtown San Diego, The Gaslamp District, and the 163 freeway. Knowing my loved ones were waiting for me at mile 13 was a huge motivating factor. My favorite moment of the race was finally seeing them waiting for me on the side of the road (with fuel in hand).

The second half of the marathon was a completely different experience. Allie and I separated, and my hamstrings began to cramp up around mile 15. I continuted to push on, even though my mental state was declining quickly along with my legs. My phone rang numerous times until I reached mile 21, which didn't help matters (see point # 2 below).

At mile 21 my running buddy Laura jumped in with me, which was a welcomed distraction. The last 6 miles truly are the most challenging of the entire race, and any company and/or encouragement is necessary! Those final mile markers crept by SO slowly, and I didn't feel any relief until I saw Dung and Paula at mile 24 with big smiles and last-minute snacks :)

By the time I ran through the first gate at the Marine Corps Recruiting Depot, I could barely feel my body, but I knew I was close to the the end. Coach Gail jumped in with me at mile 26, and brought me through to the finish line. I was able to run hard for the last stretch, which was completely amazing.

When I crossed the finish line in 5:41:58, Gail immediately gave me water, salt, and a wet towel. I wandered aimlessly to gather my medal and meet my family. I barely remember crossing the finish line, but I will never forget seeing my family and wearing that medal for the first time.

Quick thoughts on what I learned:

1) Family and friends along the route make all the difference.
2) If you bring your cell phone along, set boundaries with those who know you have it.
3) Make sure you take the time to stretch WELL before lining up in your corral.
4) Walking for 30 seconds to 1 minute at each water stop is probably a good idea.
5) Your body can do way more than you think it can!
6) A positive mental attitude can propel you far beyond any physical exhaustion :)

Gear I used:

Shoes: Nike Zoom Structure Triax +12

Shirt: TNT jersey

Capris: By Roadrunner Sports

Sports Bra: Fiona by Women's Moving Comfort (amazing, by the way)

Hat: TNT

Nutrition:

2-3 packs of shot blocks

Gatorade G2/Focus

2 salt packets

Gel Blasts w/ caffeine

Banana (pre-race and a few bites during)

26.2 Here I Come!

2009-05-29T13:23:00.000-07:00

Only 2 days to go until the San Diego Marathon! I'm spending the day working from home, packing, and HYDRATING! You cannot imagine how much there is to remember in the packing process, and I still have to make another trip to the store tonight.

I took it easy this week...2.5 miles on Tuesday and about 3 on Wednesday. I am toying with a quick 1-2 miles tomorrow, but might pass. My left knee is not behaving, and I want to be as rested as possible for the big day.

Tomorrow morning I head down to SD in time for lunch, the expo and relaxation (hopefully!) Our check-in time for the shuttle to the start line is 4am--yes, 4am Sunday morning. If you pray for nothing else, pray that I get to bed early and that I sleep well!

Can't wait to update everyone on the experience!

Countdown

2009-05-22T08:59:00.000-07:00

Last Saturday: a STRONG 12 miles
This Saturday: an easy 6 miles
Miles mid-week: a measly 3 while on business in Lubbock
Tonight: hoping to squeeze in 4 more before the Angels game
Next Sunday: MARATHON!
Panic: starting to set in :)

Great Strides!

2009-05-15T10:18:00.000-07:00

The past 7 days were amazing! Last Saturday our team ran 20 miles...a major mental hurdle for me! I felt the most discouraged around mile 13 (because it was HOT and traffic was high on Palos Verdes drive). I finished feeling surprisingly strong (with the help of Coach Ed and a co-worker I happened to meet along the way). With a couple of brief walking breaks and many big hills along the way, I finished in a little over 4 hours. I certainly won't be breaking any records at the marathon, but my goal this first time around is to simply finish.

I also reached my fundraising goal this week of $2,500!! With the help of my amazing parents, (who held a garage sale Saturday morning as I ran) many generous friends and additional family members, we did it in just the nick of time! God bless Facebook and those special people who responded to my plea to raise that last $100 on the final day. :)

Tomorrow we taper to 12 miles for our long run, while maintaining steady mileage throughout the week. This week I slacked a bit on my daily runs, since I was traveling for work and putting in long hours. Hopefully I won't pay for it tomorrow morning...

Thanks again to all who have offered, and continue to offer any kind of support...I can't wait to fill you in on the big day! Meanwhile, I'll keep you updated on my progress over the next 2 weeks. Let the countdown begin!

If you are curious, here is a breakdown of how your donations to LLS are allocated:

Amazing Morning!

2009-05-09T18:06:00.001-07:00

I ran 20 miles this morning...full update coming soon!!

18 Miles and $660.00

2009-05-04T09:06:00.000-07:00

A hilly, 18 Mile route is what I ran successfully on Saturday...$660.00 is what I have to raise for cancer research by May 13th!

Blessed by a layer of fog and clouds during our run on Saturday, I finished feeling strong after 18 miles from Malaga Cove to the Trump Golf Course in PV. The Palos Verdes Marathon/Half was talking place at the same time, so it was interesting to encounter the racers along the way. I think the enthusiasm in the air gave me an added boost to keep going, and focus on my own race which is a mere 27 days away! I am definitely nervous, but probably more excited at this point. There are so many unknowns on a long run, and I just have to trust that all will work out.

This week my mission is to raise the final $660 to reach my goal of $2500. If you have been waiting to donate, now is the time! http://pages.teamintraining.org/los/rnr09/jennifershaw Thanks to all who have...you are amazing!

Here I am with some teammates, probably delirious at one of the aid stations on Saturday...

Thank you!

2009-04-26T21:30:00.000-07:00

After a great 12 mile recovery run on the strand yesterday, I traveled to Murrieta to help get ready for the birthday party my family was planning for today. THANK YOU to all who gave me the birthday gift of a donation to the Leukemia & Lymphoma Society! With your help, I have raised 72% of my total goal of $2,500 to date. My deadline for raising the total funds is May 13th, and I know we can get there!

Next week we are back up to 18 miles, and 20 miles the week after. I'm sure I'll have quite a bit to say after the big one!

This week on the workout schedule we add Monday as a run day (was a rest day up to this point). Since tomorrow is my actual birthday, I might be keeping that rest day one week longer...

17.6 and Counting...

2009-04-20T13:00:00.000-07:00

This past Saturday morning, I made it through 17.6 HOT miles during my run with the Team in Training group. It was a beautiful morning, but the temps rose fairly quickly and I drank close to 50oz of fluids during the process. As much as I hate to get up early on Saturdays to make our 7am start time, I'd gladly get there at 6am if it meant avoiding the heat! Overall, I made it through much quicker than I originally anticipated...feeling pretty good in the end.

The first 8 miles were strong (minus the fact that I tripped at an intersection and cut my hand/bruised my knee). It was more embarrassing than anything, since the intersection was packed with cars, bikers, and other runners. I suppose it could have been worse. Needless to say, I will never hesitate at a yellow light again!

Miles 14-16 were the most difficult. At times it felt like if I stopped, I would just lock up and fall over. This forced me to run (or hobble) the entire time, except for 2 aid station breaks. My shoes also felt like they no longer contained padding after a while. It seemed like I could feel every little pebble as I ran along. I'm thinking about buying another pair, just to rotate. On the positive side, I think my new knee support wraps helped minimize the knee pain I typically feel (though not eliminating it altogether). Thankfully, right around 16 miles I caught a sudden second wind and was able to finish stronger than previous, shorter runs.

The first thing I did after finishing (besides stretch) was limp over to the market across the parking lot and buy some nice cold chocolate milk. The first thing I did when I got home was sit in a bath of freezing water (which was completely worth it).

Hitting the Wall

2009-04-14T22:21:00.000-07:00

Last Saturday we upped the mileage again...to 16!! I actually felt fairly good until about mile 15, where I completely hit the wall. My knees were in bad shape, and I could not conceive of continuing uphill for another mile. I ran-walked my way through, and managed to run continuously for the last quarter mile. I still feel great when I think about how much terrain we covered. I will be on a mission this week to investigate additional knee support options, before the 17 miles slated for our next long run.

Tonight I eeked out 2 miles; my chest still feeling tight after a week of illness. Tomorrow I need to get 6 miles on the books, followed by 3 more and cross-training on Thursday.

In an effort to relax after a day of work, and recover from a disappointing workout, I decided to cook a new healthy post-run meal: Peruvian turkey breast cutlets, mini zucchini, and sweet potato with agave nectar and cinnamon. The marinade was super easy to make...

2 tablespoons red-wine vinegar
1 tablespoon olive oil
2 garlic cloves, smashed
2 teaspoons paprika
1 teaspoon dried oregano leaves, crumbled (had some of Mom's garden bounty handy!)
1/4 teaspoon ground cumin
Pinch ground pepper
Pinch salt

Quicker Update

2009-04-09T19:34:00.000-07:00

I managed to get through 4 miles tonight, despite the head cold situation. I took a route through a residential area of Redondo Beach, just in time to see the sun set. I live so close to the beach but never go. This must change! As much as I'd like to move closer to work, it's days like this when I know the commute is worth it.

Quick Update

2009-04-09T08:55:00.000-07:00

I've been sick for the last few days...therefore, no running. I should have 10 miles under my belt for the week, but tonight is the first time I will attempt an easy run since last Saturday. We are set to tackle 16 miles this Saturday, and I hope this little break hasn't completely thrown me off. Everything I've read about running while ill tells me that if your chest is clear (and you don't have a fever) you should be fine. Personally, I'd rather be safe than sorry, even if it means falling behind a bit. Any advice from the pros our there??

Screaming Peacocks!

2009-04-05T11:19:00.000-07:00

Yesterday we ran 14 miles, again in Palos Verdes (land of the never-ending hills). Our practices now begin at 7am, which means a 5:30am alarm for me. After a week of work, this can be a rough endeavor, but completely worth it after the fact. I was very conscious during the last week of hydrating and stretching more, which I think paid off in a big way. I tried Nuun for the first time, after reading a great post on www.bananasauce.com. I am definitely a fan! I also tried Jelly Belly Sports Beans and don't think I will use them again. They were WAY too sweet, in my opinion.

Due to IT band/knee issues, I ran by Road Runner Sports and picked up an IT band compression wrap. What a difference! No IT band pain post-run and very little during. Now I just need to tackle the kneecap pain (which is the worst post-run, resulting in a strong burning sensation).

I also tried to incorporate a run/walk strategy during part of this long run (5 min run/1 min walk). I am not completely sold, but might try it again for our 16-miler next Saturday. I tend to feel better when I just push through, even if it means significantly slowing my pace to recover at times.

Below you will find a link to the course, which included a tour of the Palos Verdes Golf Course. The best part of running (unless you are moving along with an annoying partner or group) is the solitude in the early morning. The area around the course was particularly peaceful and lush. Shortly after getting into my groove around mile 2, I heard a terrifying noise that sounded like a child screaming. After another half mile I heard it again. Thankfully someone pointed out the local peacock population, and this their typical mating call.

Golf Course to Pt. Vicente 14 Miles
Find more Runs in Palos Verdes Peninsula, California

Training Schedule~ Week of 3/29

2009-04-01T08:06:00.000-07:00

Sunday 3/29~ cross-train 60mins

Monday 3/30~ REST

Tuesday 3/31~ 3 miles

Wednesday 4/1~ 5 miles

Thursday 4/2~ 3 miles + core

Friday 4/3~ REST

Saturday 4/4~ 14 miles!

Shoes, a Belt, and the Missed Mile

2009-03-21T15:03:00.000-07:00

Just returned from a 12-miler* and I feel pretty good... especially compared to last week. I think there are a few good reasons for this. First, I bought new shoes yesterday. They are awesome, and make all the difference in the world. Second, I bought a fuel belt. At first I thought a 4-bottle belt would be WAY too much... but it was perfect. I was much more attentive to drinking water during this run, and the hydration helped with my overall energy and mood.

The course today had some amazing scenery along the bluffs of Palos Verdes Estates. *On the way back my running partner and I made a wrong turn through a neighborhood and ended up cutting almost a mile off the run. So technically, we ran around 11.4 miles. Close enough to 12 for me! (With warm-up, we were practically there anyway).

I'm partially hidden, on the right...

Reflections

2009-03-15T16:19:00.000-07:00

This last week has been a challenge, in many ways. Not even a month ago, my Uncle was diagnosed with metastatic pancreatic cancer, and was sent home to live with my parents on hospice care. My parents were amazing throughout his time with them, and were both present when he passed away Friday morning. This was much more sudden than we originally anticipated, as he was initially told he had three months to live. I am just so thankful he was not in pain, and died in a peaceful, loving home. So many people are not this fortunate.

I'll be honest. When I decided to join the LLS Team in Training program, my intentions were primarily centered around getting in better shape and running a marathon to celebrate my 30th birthday. While these points are still an important part of why I'm training, my purpose has been significantly enriched by the events of the last month.

The Leukemia & Lymphoma Society not only supports cancer research, but provides educational resources for patients and families. I believe that the lack of educational resources (or perhaps lack of awareness around existing resources) is a significant obstacle for so many who suffer from such devastating illnesses. I am proud to raise funds for an organization that funnels resources AND creates awareness/educational opportunities.

On a related but lighter note, I decided to attend group practice Saturday morning for some fresh air and a new activity (other than planning, worrying, and mourning). We ran 10 miles, which is farther than I've ever run. EVER. The route we took in Palos Verdes was very hilly...the slow, gradual kind that made me want to beg any oncoming car for a ride back to my own. I felt fairly strong for the first 7-8 miles, but the last few were definitely challenging. Part of the problem was related to dehydration, as Coach Gail helpfully pointed out. I don't drink enough during my runs, for fear of side aches. At this point I'll risk it in exchange for the dizziness I experienced Saturday. Shot blocks are my new favorite source of nutrition during runs, and I downed 2 packs. Without the ladies in my pace group, there is no way I could finish these runs. They are so supportive and positive.

Cliff Route Basic 10 Miles
Find more Runs in Redondo Beach, California

Traveling Runner

2009-03-12T21:53:00.000-07:00

One of the best parts of my job is traveling to the bay area for hospital visits. I took advantage of the amazing weather in Napa earlier this week for an easy 3-miler.

This Saturday we are set to run 10 miles, again in Palos Verdes. I've never run more than 9 miles, even in high school. Stay tuned for updates!

Donation Incentive

2009-03-07T19:48:00.000-08:00

7 miler today = conquered! Can't wait to tackle 10 next weekend...

Calling all baseball fans...I have a donation contest that might interest you. The next person to donate a minimum of $50.00 will receive 2 tickets to the Dodgers vs. Giants opening night game on April 15th! http://pages.teamintraining.org/los/rnr09/jennifershaw
When you donate, I will immediately get an email...so first come, first serve.

Recent donation contest winners:

Alex Mestas: Clippers tix
Chi Tran: Mauritson wine

Many Thanks!

2009-03-06T17:12:00.000-08:00

Some time has passed since my last post, and I promise to be more diligent with updates in the future. If you haven't already noticed, my fundraising total has jumped to $900.00!! MANY thanks to my generous friends and family for their selfless donations that directly contribute to cancer research, education, and treatment. I continue to be amazed by the support and encouragement I have received since beginning this journey. If you want to donate, please do so through my fundraising website: http://pages.teamintraining.org/los/rnr09/jennifershaw
Help me raise that last $1,600.00, and check out my facebook page for random contests and donation incentives!

By way of a training update, we embark on a 7 mile group run tomorrow in Palos Verdes. Work and family obligations have derailed me a bit from my training routine over the last two weeks, but I am feeling focused again, and ready to take it to the next level! I am also looking for some new group cross-training opportunities, so if anyone ever wants to join me for some basketball at the Playa Vista courts or spinning classes at LMU, let me know! Other ideas are also appreciated :)

Food for Thought

2009-02-23T21:32:00.001-08:00

Inspired by my long run on Saturday, I decided to cook a healthy dinner. Nothing fancy...just grilled salmon, steamed asparagus, butternut squash, and brown rice.

Our weekend team run took place in Torrance...a 3.5 mile loop around the airport. Other than my left foot going numb around mile 2, it was great. I was also told about a VERY useful website, http://www.mapmyrun.com/, that has come in particularly handy when I find myself traveling. You can search for (user-rated) routes by location, mileage, etc...

This coming Saturday, we kick the training up a notch to 6 miles at Malaga Cove in Palos Verdes.

Pacific Northwest

2009-02-14T22:52:00.000-08:00

It has been a wonderful few days in the Bellingham area. Despite the VERY cool temps, the winter scenery is beautiful...definitely worthwhile to venture out. I stocked up on some cold-weather running gear, which was necessary for my 3 miler this morning.

We also discovered an awesome new whole-foods-like grocery store (but much cheaper). It has a huge selection of bulk grains, legumes, spices and specialty health foods. I wish we had this in So Cal! Made some great turkey chili tonight with supplies from the new find.

Training Schedule ~ Week of 2/8

2009-02-11T11:12:00.000-08:00

My training schedule this week is basically the same as last week, with an increase for my Saturday run (which will likely happen here, in less than ideal temps). Next week I am going to start incorporating more strength training, in addition to the usual pilates routine.

2/8: 20 min cross-training
2/9: 60 min pilates
2/10: 2 miles
2/11: REST
2/12: 30 min or 2 miles
2/13: REST
2/14: 3 miles

Nutrition News & Track Practice

2009-02-10T21:43:00.000-08:00

This morning I had an appointment with Christine Jackson, a nutritionist working with some of the employees at SJHS. What a great experience...I feel like I talked more (and learned more) about my health and nutrition in that 90 minutes than my last 5 physician visits combined. I strongly recommend you look into her practice if you are thinking about a change in your approach to nutrition/lifestyle. Check out her website for more details.

Tonight I reluctantly joined up with some TNT runners for a track workout at Mira Costa High School. We ran just over 2 miles, and it was definitely worthwhile. I was more exhausted than normal when I returned home from work today, and the last thing I thought I could handle was another workout (probably because today was my first caffeine-free day in a while...except for some black tea). Any of you who know my relationship to Diet Coke will realize how difficult this might prove to be...

Group Training Week 1

2009-02-08T16:22:00.000-08:00

First, and most importantly-THANK YOU to everyone who has contributed a donation thus far toward my goal of raising $2,500 for the Leukemia & Lymphoma Society. If you are curious, here is a breakdown of where the money goes. I was one of only four people at our first team practice that raised early funds through the website...a testament to your generosity! Please check out my fundraising page if you'd like to contribute.

There are approximately 30 people participating on our South Bay marathon team. Yesterday we met at the Aviation Track in Redondo Beach for our first (rainy) team practice at 8am. Following warm-ups, we ran a little over a mile so the coaches could get a sense of our pace. I ran the mile (cautiously) in 10:50. I was happy to finish feeling somewhat strong, and somewhere in the middle of the pack. This was the first time in a LONG time I ran outside on a track. The high school memories came flooding back...

Equipment Deals

2009-02-03T09:56:00.000-08:00

Over the weekend, I picked up this watch at Costco, for less that half the retail price! It only seems mildly complicated, and I can't wait to try it out on my next road run (which should be today).

My goal today is to contact a nutritionist that was recommended by some of my co-workers. I have limited knowledge about nutrition planning for endurance training. I've avoided large amounts of carbs for so long, I have to be re-trained...

Training Schedule ~ Week of 2/1

2009-02-02T14:41:00.000-08:00

The following is my training schedule for the week. It's incredibly low-key compared to what I have been doing, but I plan to follow what TNT recommends, as to avoid injury...

2/1: 20 min cross-training/Base mileage phase
2/2: 60 min Pilates
2/3: 30 min easy run
2/4: REST
2/5: 30 min easy run/Low heart rate
2/6: REST
2/7: 1-2 mile run/Aviation Track

New Commitments

2009-02-02T09:52:00.000-08:00

Last year at the beginning of April I decided to commit myself to getting healthier. I knew I needed to lose weight, start eating better, and reduce my stress levels. I just started a new job, was working on my dissertation, and traveling a lot in the process. I made the decision to revise my eating habits, and start going to classes at Recreate Pilates near my home. I started cooking more with fresh ingredients (something I need to get back to) and was eating out less. With the support of family and friends, I dropped 31 pounds in about 6 months. I made the choice to try and maintain that weight loss for a few months without actively trying to lose more.

It's now been 3 months, and I'm ready for a new challenge. Based on the positive experiences of friends who trained in the past, I made the commitment to join the Leukemia & Lymphoma Society's Team in Training program. I plan to run the Rock 'n' Roll San Diego Marathon on May 31, 2009. My first group practice is Saturday, May 7th. I've been casually running for a few weeks now for a bit of a head start. It's been about 12 years since I ran competitively (mostly 5ks and track-related events). A big part of training with TNT is raising money for blood cancer research, education, and awareness.

Please visit my fundraising link at:

http://pages.teamintraining.org/los/rnr09/jennifershaw

If you choose to donate, I will list your name and donation amount on this site. If you represent a business, I will permanently post your logo and/or website address. Future posts will track my training and new health goals! Thanks for the support, and check back often!