Active Rest Day

I took a day off from the box today. After what felt like the most intense, nauseating workout yesterday, I decided to give myself a break. I went for a run in the morning with my dogs and then headed out to pick up my cousins for a day trip to the LA Zoo.


We spent a good six hours walking through each exhibit. I watched my cousins run to each exhibit with their outside voices exclaiming their raging enthusiasm as they found each animal in their habitat. It made me happy. Gordo was very good at that game. He found most of the animals before either me or his sister, Ana.


Of course, I was using my active rest day and still working it by picking up the six year old and sitting him on my shoulder to aid in his search (someone say push jerk?).



Gordo's reactions to the Reptile Lair were priceless. Both were asking me to take photos at almost every exhibit...



They even convinced me to jump on the carousel with them.








In a commercial for CrossFit (during the CrossFit games), I heard a quote that stuck with me: "The reward for doing well is the ability to express your fitness in everyday life." I was happy that I was able to throw my cousin up to sit on my shoulder as I aided in his skill of playing "Where's Waldo" with the animals.
By the end of the day, they were complaining about how tired they were. I told them that they had to keep trucking because we only had a short amount of time at the zoo. I was able to push them to keep walking and we were able to see every exhibit at the zoo. They were exhausted by the end of the day.




If anyone wants an idea for an active rest day, I would highly recommend picking up your kids (or someone else's children) and taking them for a day at the zoo (or the Aquarium). I had a blast.

Panama

Every now and then, I think it is important to get away. Spending some time away from the busy city can help put my choices into perspective.  I got to spend a few days in Panama city and Contadora Islands in Panama. Although Panama city is a major city and perhaps one of the wealthier of the Central American cities, it was still a place that moved much slower than Los Angeles. 

 

The food is different. I tried my best to take in all that was Panamanian in the three short days that I was there.
That meant that I spent most meals tasting sea bass or other seafood options. Coconut rice, curry, shellfish, wine, Balboa (the local beer). I savored the Panamanian flavors; the fish was perfectly seasoned and cooked, the coconut rice was a perfect sweet complement to the savory fish. Although I enjoyed the several days of being a pescatarian, by the time I was back in Miami for my layover before returning to Los Angeles, I was craving red meat.  I stopped by The Counter in the airport and indulged on a custom burger and fries. 
While in the country capital, we got to visit the old city and the colonial district. We shopped, and tried to stay cool in the heat and humidity.

I was ecstatic to visit the Panama Canal. I walked up to the top balcony and stood on the fourth floor, completely mesmerized by the mechanics of the canal, "sinking" enormous cargo ships low enough to move through the canal and on their path to delivering goods throughout the world. 




The canal doors quickly opened to allow the ship to pass through once it was low enough and the water rose to accommodate the ship. The particular ship I watched go through the canal weighed about 4,000 tons and went through with only 24 inches on either side of the canal to spare. Fascinating.
What I found completely mesmerizing was only two hours by boat away from the mainland: Contadora Las Perlas (it was featured in "Survivor: Pearl Island" several years ago). The resort is right off the shore of the Island and we were greeted by the The Point resort staff with a scoop of pineapple sorbet and someone taking my bag directly to my room. The service was on point. And so was the view from my room.
The group I was with were given the opportunity to relax and enjoy the island after our whale watching and snorkeling excursion. I wish I knew enough about fish and sea life to tell you the names of the blue and iridescent fish, but I don't. I also do not own an underwater camera, yet. 
On Sunday morning, I got a chance to take a dive out to Pacheca and Pachequilla Islands with Guillermo from Coral Dreams. On Saturday, I walked in to his shop and caught him before he took out a group for snorkeling. He told me that he was going out for a dive with a few people in the morning and I asked him to allow me to tag along. 
He did and we sorted out equipment and times later in the evening. After a few questions (okay about 100 rookie questions) Guillermo showed me an article written about him that he has logged in 11,000 dives in 20 years. Wow! I am in good hands.
Morning came around, I showed up at the dive shop and learned that I was diving with a group of men that work in Panama and were spending the weekend "teambuilding" or whatever, whale watching, fishing and diving. Thank the universe that our worlds collided.  
Within minutes, we were on the dive boat with our equipment and heading out to the Island where we would jump in, and experience an underwater abundance of schools of fish, sharks, coral of brilliant colors and the underwater sounds of migrating whales!

A couple of the divers had extensive experience and dives under their belt. Me and France (above on the boat) were the rookies, but our experience together as a group with Guillermo who gave us a tour of both islands, will be a memorable one.
If it wasn't for American Airlines losing my luggage and not getting it back for three days, I would say that my trip to Panama was phenomenal. I would love to visit these islands again and watch the canal open and close over and over again.

 

Mac and Cheese

I'm coming up on two months working out at LAX Crossfit.  Since then, I have hit some pretty exciting goals. One of these goals was to climb up to the top of the fifteen foot rope.
A few months ago, my friend and CrossFit coach tried to show me how to climb. With several attempts, I wasn't able to get more than two pulls that afternoon, but that didn't stop me.
At the box, I worked on the rope climb form any time I had enough energy and strength after the workout to make some attempts. That wasn't easy. I got some pointers from some of the box mates and started gaining confidence on getting to the top. A few weeks later, I nabbed it, twice! I had the evening coach record the success because I wanted to mail it to the coach that inspired me to even get up there in the first place. It was lots of fun and super motivating.
In that time, I also completed my thirteenth marathon in San Francisco, this one also in under five hours time.  I completed the LA/SF Challenge by running both LA Marathon and SF marathon back to back.
I love running through San Francisco. Each neighborhood has something different to display and running through the town is the best way to learn more about it. The race took us across the Golden Gate Bridge which was probably the coolest experience, during a race, that I can think of.  I do wish we had more of a cheering audience on the course. I felt as if I was running on my own throughout the entire several miles through Golden Gate Park, something very different than the LA marathon experience.
Comparing this race with the Nike Women's Marathon (also in SF), the NWM has a much larger cheering audience with much more energy. The enthusiasm from marathon cheerleaders helps when running through the hilly streets of the city by the bay.
In the few months leading up to the race, I was completing two workouts, a morning run of 2-3 miles and then another CrossFit Workout of the Day (WOD) in the evening at the box. I did this four times a week. I loved how I felt during that time and surprisingly had much more energy to complete work and go about the day.
I'd like to think that the intensity and consistency in my weekly routine helped me with the recovery time after completing the marathon. Generally, the soreness and tight muscles stay for several days after the race. This time, I was back working at the box on Tuesday, like I didn't miss a beat. I even tackled a "Toes to Bar" attempt!
In the short time, I have also improved my weight lifting form and other parts of WOD's.  I love the support and encouragement I get from the morning and evening coaches and box mates. They meet me at my level and provide just the right amount of support and encouragement to push myself to a heavier weight or a better form completion. Just the other day, I was able to complete three pull-ups without the assistance of a resistance band. I can't wait until I can string more of those pull-ups together and RX that Helen workout in the near future.
One thing I did not realize that I would appreciate so much are the small changes to my diet. Although food is an important component of training for the marathon, I did not realize how much a solid and wholesome diet can really help my CrossFit training. The better I ate, the more positive my results at the box. I have tried to modify my eating to more veggies, meats and fruits. I guess it would be called Primal more than Paleo since I still eat dairy (I love me some cheese). But even then, I really haven't sat down to plan out which diet I choose. I used to weigh out my food and portion control like the Zone diet prescribes. Whatever, clean and unprocessed food make me feel better. And I eat oatmeal.
I haven't eaten nearly as much pasta as I usually do, but from the looks of my fellow training buddies' Instagram accounts, there are plenty of other "pasta" options.  This makes me happy since I love pasta. I just recently learned how easy it is to make mac and cheese from scratch. My sister asked me for the recipe for mac and cheese so here is the basic recipe (it can be modified for any preferences).  It is such an easy recipe that I beg all of you to never buy boxed mac and cheese again. There are so many processed and unhealthy ingredients that come in the "cheese" powder mix that can't be good for anyone eating it.

Mac and Cheese with Carrots

Easy Mac and Cheese

• 8oz pasta (elbow macaroni)


• 1/4 cup flour 


• 1/4 cup butter (use no substitute)


• 2 cups cheese (at least one cup of cheddar, but may be mixed with another cheese to add bite or creaminess) 


• 1 cup milk (I use lowfat)


• 1 cup water


• salt and pepper (to taste)


• 1 teaspoon corn starch (this isn't crucial, but it helps to keep the cheese from becoming clumpy) 

Cook the pasta according to packaging.
In a sauce pan over medium heat, melt the butter.
Mix in the flour. Add in the milk, slowly whisking it in. Add in salt and pepper. Whisk in the cheese little by little so that it melts while you are whisking.
If you are feeling daring, you can add in extras like carrots, sun dried tomatoes, sauteed kale, peppers, or whatever feels right. Once the cheese is completely melted, add in the corn starch and mix well.  Toss the macaroni into the cheese sauce and mix well. Serve hot with complementary meat and veggies. The better the meal, the better the athletic performance. Enjoy!

Sundried Tomato Mac and Cheese with avocado and beef ribs

The universe heard me

I spent this past weekend attached to the Twitter feed about the CrossFit Regionals for Southern California. Watching these women compete with amazing statistics was amazing.

I couldn't wait to get back to the box on Monday for another exciting day of....whatever was in store.

When I saw Monday's WOD (30 Burpee Muscle Ups) and then the scaled set for muscles ups (1MU=3 pull ups) I was very excited! I would practice completing scaled pull ups all workout! This would be perfect in my quest to eventually complete "Helen" without a resistance band.

I should be careful what I wish for:

I purchased a set of gloves online over the weekend, because I was worried that my "lady-like" hands would eventually take a beating. I didn't think that beating would come in the form of a total of 90 pull ups within 16 minutes on Monday. Needless to say, the gloves are still in the mail and I am typing this with painful pulled blisters (and bandages full of neosporin) on each hand.

I'm supposed to work on rope climbing today. I guess I'll make a quick stop at the store and pick up some tape for my blisters. Stay tuned!

In Helen we trust

I started back at the LAX Crossfit box at the beginning of the month. Today marks the second full week of sweat-drenched nights. The first week back was loads of fun. Coming back to an intense workout on Monday and a high-five with the 8pm coach gave me some positive energy for the first, of I hope many, workout of the day (WOD).
This past Monday, I spent the entire time working on the Snatch Balance and the Squat Snatch. Before heading to the box, I watched a few videos to get the technique before going in. No matter how much I worked for the entire strength session, I still couldn't get it. The perfectionist in me left the box feeling incredibly defeated and disappointed.  Even though I haven't been back long, I still have high expectations for myself in properly completing the workout. I run marathons for pete's sake.
I remember one workout day of coaching my marathoners. Our workout was an afternoon full of suicides-two basketball court lengths each time (plus squats). In the middle of the third round, one veteran marathoner walked away in tears. She needed a break, but I also think the workout broke her. On Monday, my mind drifted to that day and her. That's exactly how I felt.
I went back on Tuesday and withstood another insane session and I got to practice my handstand! Wednesday was a strength day, combined with a pretty intense warm up. I accomplished something I never thought I would be able to do: I successfully completed a back squat with 115 pounds and one deadlift of 135 pounds; the equivalent of my own weight.  For someone with a fear of weightlifting, that is quite the accomplishment. I left feeling much better than I felt on Monday.
It wasn't until yesterday's workout that I really got my groove back.
Thursday's WOD
‘Helen’ – 3 Rounds:
400m Run
21 Kettlebell Swings (1.5 pd/1 pd)
12 Pull-Ups
After 13:58 minutes, I felt amazing. For this workout, I transitioned to a less resistant band (the blue band) and still completed the pull-ups quicker than I thought. After calling time, I came to the conclusion that this workout is by far my favorite.
The box has a Goal Board. As a (marathon) coach, I think it's pretty awesome that the box encourages us to set goals. Here is mine. My crossfit goal is to complete the Helen WOD as prescribed, with no resistance band. Let's see how long it takes me to do that.
For now, I'll take my small weight lifting goals and perfecting my handstand.
This investment in myself is right up there with my favorite car, my home and my education. I am having a blast and getting stronger at the same time.

another one bites the dust

About two weeks ago, while frolicking around my house, I strained my calf. I couldn't walk down my stairs, I couldn't put my foot down and I was walking on my heel. I immediately thought, well there goes the marathon.

Since August, I have been training with a group of high school students where I work to complete the LA Marathon.  The runners start off running/walking two miles and slowly increase mileage. Every Sunday until March is spent together running, increasing mileage and getting ready for the big day. To think I wouldn't be able to run was more devastating to think about than the actual pain that was shooting through my leg at that moment.

After many ice packs, acupuncture, massage, Aleve, doctors visit and kinesiology tape, I got to that starting line. I thought to myself, if I was going down with this calf strain, I was going down during a race and not at my house. The kinesio-tape gave me a sense of security that my calf would be protected from whatever I would put it through. Since this was my first injury, ever I had no idea what to expect my body to do.  Before the injury, I was setting my goal to finally breaking my 5 hour marathon that I have been hovering around for the last four races. After the injury, my goal was just to finish the race.  

Even still, the optimist in me went to the MyMarathonPace website to print out a pacing plan for the race. I modified the pacing for a negative split (to finish faster than I start) and to allow for easy hill climbing, just in case. I set my goal for 4:56:00.   I taped the pacing chart behind my bib for easy access along the run (I hate wristbands).

As much as I would have loved to sit and meditate before the race (wishful thinking), I still had to keep thirty five teenagers within my line of sight.  The adrenaline in their bodies had them asking to use the bathroom and to check out the stadium every five minutes. We stretched as a team and then about twenty minutes before the start, we disbursed (some of my kids run sub-4 hour marathons while others sub sub-7 hours).

I had to force my body to start slow and even still, I ran a 11:30 first mile. Yikes, it was about a minute faster than the pacing chart allowed for so I slowed down during the second mile. I blame the playlist of Rock-It! Scientists mixes that elevated the adrenaline pumping through my body.  The mashup/mixes are perfect to keep me moving and the eclectic mix of songs keeps me on my toes.

The first several miles  flew by. I didn't stop to take pictures the way I usually do. Cindy (a fellow marathoner) gave some tips for the LA Marathon on her blog that included enjoying the sights, and so I did.  I enjoyed the sites chomping on my baggie of dates (my new favorite food for distance running).  This was the first time I didn't bring out my phone to take photos of anything (except for one photo of an amazing Army rucker). I forwarded my calls to my cousin that met us at the finish line and just enjoyed the race. I was, of course, checking my pacing at every other mile to be sure that I was on track to finish under five hours. 

By the time I was coasting down Sunset Blvd, I realized that I was two minutes ahead of pace and started to worry about whether I was using too much energy too soon. Going downhill was also causing some discomfort in my right knee. I popped another Aleve and sent out positive vibes into the universe. At the marathon expo, my runners recorded a quick "cheer" video for me to be aired at about mile 17. Although I only heard it (I ran by before I caught it on the screen) the familiar screams definitely gave me a jolt of energy. That, and I knew I would see Cindy soon.

I didn't see Cindy initially, but I saw her husband.  I stopped for a bit and grabbed some pretzels from them. What a relief from the sodium craving I was having. At about mile 17 is where the course becomes home turf. Our team runs on the west side of Los Angeles and I make it a point to have them run along the marathon course to get comfortable with the neighborhood and streets.  It's the psychology behind the training.  When I got to mile 19 and a kool-n-fit station, I thought to myself,  it's time. I was either going to give it all that I had left for the next seven miles and risk my calf getting more injured, or play it safe and still beat my goal.

I picked up the pace. Just a bit.

On Santa Monica Blvd, near Sepulveda, I saw our school's librarian. She was out with her iPad taking photos. I knew she supported the marathon every year, I just never found her along the course. I waved and said thank you for being out there and sped along.

At mile 22, I got a chance to see our program coordinators cheering us on.The energy in that tent was so contagious and Rosny seemed so excited to see me that I left that tent feeling energized, like I hadn't just run 22 miles.  I zipped down San Vicente blvd, shattering any pace that my chart had for me, rounded the corner to the finish line and it hit me. I was going to PR.

I started to hyperventilate as I got to the finish line. I saw the clock above the finish line and it read 5:06:53 clock time (different than chip time) and I knew it. I broke the five hour streak, finally! My leg felt fine and the tears just came. I haven't been more proud of myself. My official time is 4:52:56, twelve minutes faster than my previous fastest marathon time.

I saw some of our alumni runners at a water station just before the finish line (but I missed their awesome posters). They were screaming their heads off when they saw me. I was happy to see them out volunteering for the race this year with one marathon under their belt. If I would have seen these posters, I would have started bawling while I was running. They make me so proud!

The season is over, I get my Sunday mornings back from coaching. Some of my runners PR'ed and others were just happy to finish. One got sick and had to be pulled from the race. Despite this, it is such a great feeling to share this accomplishment with others.


I made myself lemon pie bars to celebrate. A student of mine brought me a bag of citrus last week so I put them to good use in this recipe.

Ingredients:

• 2 1/2 cups all-purpose flour
• 1/2 cup confectioners sugar
• 1 cup butter, softened 
• 4 eggs
• 1 1/2 cups white sugar
• 1/2 cup lemon juice (from fresh lemons)
• 1/2 tablespoon lemon zest (the recipe calls for 1 tablespoon but I think it's too much)

The full recipe is on allrecipes.com and it's super easy to make, especially for non-bakers like me.  The tang of the lemon goes well with wine...well I think so.

San Francisco marathon, I'm coming for you! But first, rest.

Fastest and Youngest

My runners had an amazing, once in a long shot, opportunity to meet (and get autographs from) the elite athletes for the race in which they all will be competing on Sunday. The elite athletes had their last training run this morning in Griffith Park.

I got invited to attend with the runners by the organization we are a part of and jumped at the opportunity. I think I was more excited than the kids were at first.

I immediately got 12 of my team of 35 interested in waking up before the sun (and before school) to drive to Griffith Park where we had a photo op and were filmed by KTLA morning news. The kids had the chance to get autographs from the runners, too.

One quote from my student, "I got to put my arm around last year's LA marathon winner for the photo. If someone got that in a photo, that would make my....universe."  He was talking about Simon Njoroge and although this teenage runner towers over the speed racer, he was mesmerized by this talented man.  It was such a sight to see these "cool" teenagers revert back to the excitement "like a kid in a candy store" when meeting marathon runners.  These guys and gals are their idols.

What a great experience for them. I am just lucky enough to tag along.

See you all out at the ASICS LA Marathon on Sunday! Remember your green (or orange)!