Friday, December 26, 2014

2014 Running Wrap Up

... And what have you done?
Another year over, a new one just begun...

This year was jam packed with responsibilities. Unfortunately, this did not allow too much room for travel, and I only ran three half marathons: Idaho, California, and West Virginia. All in all it was a great year for running because I also ran my very first marathon, TCS New York City Marathon!

I ran a 1:46 in the Fit For Life Half Marathon in Boise, Idaho and took third in my age group. This was 4 minutes behind my goal time. After this race, I promised myself to really take my recovery efforts more seriously. Running and working without paying any attention to stretching and foam rolling leads to chronic muscle soreness. So, I started to go back for Active Release Therapy. I guess you could say I had an epiphany of sorts when I sat down to my post race meal in Idaho! Which I must admit - I was surprised how many great little restaurants were in downtown Bosie, Idaho! I remember one restaurant served a burger made with 1/2 chuck and 1/2 brisket - very moist. I took this recipe home with me, and at my cousin's burger throw down, yeah baby, my Sissy and I served up little brisket/chuck sliders and won best burger taste, and best burger presentation:
Sissy and I won!
Isn't this cake cool, too? My brother-in-law had someone make this for the burger throw down!
All Cake!
I ran a 1:43 in the Summers Breeze Half Marathon in San Leandro, California and took second in my age group. The Active Release Therapy and NormaTec Boot Technology really helped. So did being consistent with my post run stretching and foam rolling recovery efforts. The California Half was very special because I got to reconnect with my niece, whom I hadn't seen in four years! I'm so proud of her! She just graduated from The University of San Francisco and recently got accepted to law school!
WooHoo! Congratulations, Rachel!
In the Freedoms Run Half in West Virginia, I ran 1:43 again, and took another second place age group win. This race was a lot more challenging than the Summers Breeze Half in California. Even though I ran the same pace for both, I consider finishing the West Virginia Half at that time a great accomplishment. The hills were never ending. One really cool thing about this race was that the finisher's medals were all hand made by a local potter:

On this year's September 11th Anniversary of the World Trade Center, I met Jeremy Boyd, who ran 240 miles from the Pentagon to Shanksville, Pennsylvania to Ground Zero. I am still amazed that Jeremy commemorated the day like that. So many people say "Never Forget", but it was like Jeremy performed the words.
Me, Jeremy, and Sissy
Thanks again, Jeremy. It really means a lot to my family and me that you chose to commemorate the thirteenth anniversary in such an outstanding way.
We, of course, remember and miss John every day
I also finally finished my Dietetic Internship, received the New Jersey Dietetics Association 2014 Student Initiative Award, studied my arse off for the New Jersey State Registered Dietitian Examination, which I passed in August - achieving my Registered Dietitian Nutritionist Certification
Finally, I'm an RDN!
Next stop: a new age group - 50 never looked so good! So why not enter and train for the New York City Marathon? And based on all that was going on in my life, Side-Kick requested that I show up at the local Halloween Bash as Wonder Woman.
Flash Gordan and Wonder Woman!
Super Duper Heroes! LOL!
I still can't get over how incredibly difficult the last five miles of the New York City Marathon were. When people supportingly yelled, "C'mon, you only got Two More Miles," I wanted to first tell them to "Shut Up" and then scream, "It's TWO More Miles!" Yeah, it didn't help to know I only had two more miles left.
2014 New York City Marathon
Afterward, everyone was so happy for me. I wanted to finish in 3:33. I was close: 3:35. I was happy with my time since it was so very windy. Still, all in all, it was not the hardest thing I've done in this world (Hint: 3 pictures up!). Nonetheless, it was an incredible experience, and it got me planning on another goal: Running all six of the World Major Marathons.

After the NYC Marathon, Sissy and I ran in our local Turkey Trot, The Ashenfelter Classic (Horace lives here, in town). You bet I ran my arse off for that mug. Ain't no guy with a baby stroller passing me this year! No way, No how!
I ran a 7:17 mile pace in this local 8K.
Not too shabby!
Me and Sissy 2014 Ashenfelter Classic!
Then, I ran home to host Thanksgiving 2014! I must say, the turkey was pretty awesome this year!
Twenty Pounds and Juicy!
I also gave birth!
Well ... sort of!
I'm not really Wonder Woman!
I started my very own Nutrition, Fitness, and Wellness Company: B3yond Nutrition, LLC

So, c'mon guys:
LIKE my Facebook Page:
FOLLOW me on Twitter: twitter/@beyndnutrition
I'm just starting to put my website together: 
Stop by for a visit!
But, the best birthing this year goes to my niece and nephew. Thank you Jess and Matt for my new Grand Nephew!
Welcome Little Lucas!
I love you , tons!
Oh my gosh - he is just soooo cute!
I actually have three adorable little Grand Nieces and Nephews:
You think they'll run with me, one day?
Even though I didn't make my Five Half Marathons per year this year, I still competed the same amount of miles because of the TCS NYC Marathon! Injury-wise, it was a very, very good year. Of course some aches and pains along the way, but nothing some good nutrition, strength training, and recovery techniques couldn't correct!
How was your year?
What was your favorite race in 2014?
Any new Family Additions?
Train Smart Today!

Tuesday, December 9, 2014

Time for Tiny Habits

I love strength training in the winter. 
By the time the Spring races come - I am ready!
After my recent bout with some Plantar Fasciitis pain - albeit minor to what I experienced two summers ago - I looked into strength training for my feet and ankles. I found the "Mother Load" of exercises for "Feet and Ankle" workouts/videos at Runner's World Feet and Ankle.
There are so many exercises here!
Actually, there are too many exercises. The site is overwhelming! I started to think, "How would I ever fit these exercises into my already jam packed day?" Then I went down that ugly road ... Face it, you will probably never ever break your PR you set two years ago....

Then a lightbulb went off:

I thought of this site I stumbled upon last week: 
Tiny Habits was founded by Dr BJ Fogg, a behavioral therapist from Stanford University. He came up with a Behavioral Modification Program to help create new behaviors. He says that people will change their behavior when faced with three things:

  1. An Epiphany: In my nutrition practice (beyondnutrition-rdn), I call this the "Wake-Up Call". This is the person who has had a recent heart attack or just got back his/her cholesterol, blood sugar, or blood pressure values. For me, it was my plantar fascia pain - the pain was enough to motivate me to look up those exercises on Runner's World - but is it enough to motivate me to do them? There were so many exercises! I'm not feeling motivated, I'm feeling overwhelmed! 
  2. A Change in Environment: A move or new job are obvious environmental changes. How do I change my environment to get rid of my plantar fascia pain? (Insert another "LightBulb"): Got it! I will put my Original Medi-Dyne Pro Stretch and Foot Rubz by my gym bag. This will remind me to stretch and massage before I even go to the gym to tackle any of those Runner's World exercises!
  3. Tiny Change: To me, this is the most important step. This is the step that says, "Hey Half-Crazed, take a breather. You don't have to feel overwhelmed because you don't have to do every single exercise listed in that Runner's World site. Girl, calm down - just pick one and do it after you run." I can handle adding one new exercise after my runs. Hey, I might even add two!

Whew! What a relief. My original goal was to strengthen my feet and ankles - not make myself feel bad, like I'd never reach or break that PR!

I love the idea behind the Tiny Habits Program. It's a great way to face the New Year and any grandiose New Year Resolutions I thought about making.
Grandiose is out!
Tiny is in!
I encourage you to visit the site.
If you do,
let me know if you join a Tiny Habits Session
Or let me know - 
What gets you motivated?
Train Smart Today!