training

DON’T SKIP THE GYM

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Picture perfect day in San Francisco!

For those who haven’t been reading me for a while, 2017 has been a difficult year. I had been suffering from IT band pain since the 2016 San Francisco Marathon and it finally got so bad in late February I could barely stand it. I took two months off running, but that didn’t help at all. The only thing that came out of it was weight gain.

Ug…..

I came back with the determination to run AND fix this! So, I did my homework and I found out that it most likely was weak hips. I didn’t go back to the doctor. With my high deductible and the fact that I had previously spent $200 for nothing (!!), the doctor didn’t help solve this at all, I decided to fix it myself.

I dedicated myself to a strenuous schedule of running and going to the gym. I weight train three days a week. I do core exercises every time I’m at the gym and then I trade off different training depending on the day. Mondays – shoulders, Wednesdays – legs, Fridays – arms. I do a series of exercises chosen to make me stronger, with sets and reps increasing very gradually.

I do not use light weights either. I choose weights that I can lift comfortably, but are still hard. Depending on the day and the exercise, I can choose between barbells, dumbbells, kettlebells, cables and a few weight machines.

I will go into specific exercises in the future. But my point is runners shouldn’t think that running is enough. I can’t count the times I’ve heard runners say how much they hate the gym or lifting or exercising (besides running). Yeah, it’s different and you do have to be inside, but I love it, and I wasn’t a fan when I started. You don’t have to do it as much as I do, but do some. And if you choose to do some form of lifting, don’t think that the little 5 pound weights are going to do anything. They won’t. Push yourself, just like you do when running. Get the most for your time spent.

When I put my all at the gym, as I do my running, I don’t have any pain. My legs, hips, glutes, etc are happy. And a happy body is a working body.

My 8-mile run this morning was wonderful. It made me very grateful for the blessings that I have.

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The view goes on forever….

Keep moving forward!

Martha

 

 

 

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ALOHA 10K

To say that the past few weeks have been trying would be an understatement. One by one, things have happened in my life and they set my goals back. But that doesn’t mean that my goals are gone.

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Daybreak

No freakin way.

Sometimes things take a little longer than expected, I am impatient, after all. I seldom plan for unseen surprise events, like sickness or emergency bills or very, very, very bad days. But life goes on as does the desires to reach my dreams.

Last week I suffered through an eye infection. My left eye was swollen and hurt and I couldn’t see too well. I stayed home from work and got it checked out. Luckily it wasn’t too terrible and eventually got better. But between being sick and lethargic, my fitness had dropped. I am now working at getting back to where I was and then go far beyond.

I made a pledge with myself to not use my credit cards and I have kept it for nearly two months now. This means, though, that I won’t be signed up for a lot of races or buying the cool gear I want. Electrolyte mixes and energy food will be made at home and the future races I do sign up for will be the ones that really matter.

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Cute Medal!

Sunday was my first Aloha race and I’m very glad I did it. Both the 5k and the 10k course was the same, with the 10k course, being a double loop. It started in front of Sports Basement in the Presidio near Chrissy Field and ended on the field itself.

Weather has been very warm lately, which is typical for Northern California in late September. Hot days and cool nights are lovely. I arrived at the Presidio before the break of dawn and enjoyed a beautiful sunrise. Participants started arriving. Many were dressed in Hawaiian grass skirts and Hawaiian shirts. There were dog entries in the 5k, so plenty of pups were on hand as well as kids. It was a very festive, fun atmosphere.

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Can’t beat this view!!

Both the 5k and 10k started promptly at 8:00am. I reside towards the Back of the Pack, so there I was for the whole race. I didn’t PR or have my worst time and I didn’t finish DFL (Dead F**king Last). I maintained a decent pace and enjoyed the course. How could I not with such beautiful surroundings?

The race is so well coordinated and the volunteers were top notch. I will do this one again!

Keep Moving Forward!

47 Hills Part 9 – Irish Hill

Irish Hill is or WAS the 39th tallest hill in San Francisco. At 250 feet, it doesn’t seem very tall, but at one point it was and then it disappeared, seemingly overnight.

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Here is what used to be Irish Hill (RIP)

Sitting in the Dogpatch area of San Francisco, this area has a long history. In the 1800s, it was an industrial neighborhood, and the city made quick work of leveling many of the hills. So, Irish Hill had to go to make space for some sort of factory. It sits at Illinois Avenue and 18th Street, just east of 3rd Street. Union Iron Works had a big mill around there and also within the vicinity were several shack-type hotels for the workers.

Even though the hill had disappeared the area was known as Irish Hill for a long time. The area was poor and filled with mud. The city never bothered to build wooden sidewalks there and it was known for the blue-colored mud permeating everything. Gangs ran everything, from the saloons to collecting hotel rent and that led to The Blue Mud Wars in the 1880s in which rival gangs fought bitterly for control of the area.

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The shipping yards across from Irish Hill

Now, the only battles are amongst rival real estate agents. Outrageously-priced condos are up everywhere, including where Irish Hill once stood. There is no trace of the where the hill once was and anyone who remembers it is probably long gone.

I took my run through this area, one I am quite familiar with, as it is a really fun place to run, and took a few pictures of where I thought the hill would have been. The private security guard of the condo asked me what I was doing, and I told him about the history of the place. He was surprised. No one knows anything about the south part of San Francisco.

In fact, even just a few years ago, this part of the Dogpatch/Potrero was desolate. Except for The Ramp and The Mission Rock restaurants, this area didn’t have a lot to offer near the water. But this is one of the few parts of San Francisco available to grow outward. So there is no choice.

And it was a lovely morning. I feel grateful to see such a wonderful sunrise.

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Now THAT’S a sunrise!

During my run, my IT band bothered me more than I liked. I decided to incorporate more yoga into my daily routine to see if this helps. I’m going to try everything I can. Quitting running for two months didn’t help, so if I do stop running, it will have to be for a much longer time and I’m not ready to do that. So, yoga it is!

I will stay positive and hope this helps!

Cheers! Keep Moving Forward!

 

YMMV

YMMV….these simple initials, meaning: Your Mileage May Vary, cover a very wide territory. When learning something new, facts and information are given in the most general sense to cover the widest scope possible, so many times it isn’t always a perfect fit.

While studying for my personal trainer’s certificate, we were taught to encourage clients to use a treadmill over running or walking outside. As a runner, this goes against my very core, no my heart.

I understand why the educational system does that. They’re teaching students who most probably will be working at big gyms with lots of clients using lots of equipment and they want those clients to stay in those gyms using all that equipment.

But treadmills? Ug. No wonder people hate running if they’re subjected to those things. A mile on a treadmill feels like 10 miles outside. Treadmills were first designed as torture devices for prisoners and for me, it feels just like torture to run on them.

Running, first and foremost is about freedom. How is it freeing to be stuck on a machine going nowhere? That seems to me to be more like trapped. It’s the opposite of the emotions I want. Even walking isn’t pleasurable when spent on a small, movable surface inside. It just isn’t the same as being outside.

I walk every Saturday with a small group of senior ladies. I couldn’t imagine doing the walk on treadmills. It wouldn’t happen. Part of our fun and joy is being outside, seeing the lovely sights of the city and the togetherness of the walk. We’ve seen some great things too. Sea lions, wind surfers, brown pelicans and sail boats all have been part of them. We’ve watched the exciting ending of a swim race from Alcatraz to Aquatic Beach, we’ve wandered through massive wooden sailing ships docked permanently at Hyde Pier.

“Watch TV while you’re on the treadmill!” People suggest. No. I run or go walking to get away from television, to get away from drama, current events, advertising.

I think if I asked the ladies they’d say the same thing; they wouldn’t go walking if they had to do it on a treadmill. We love the feel of the breeze, even if the weather isn’t always the greatest, but it is our release for the built up stress of the week.

Many people enjoy the treadmill, and I understand that. Maybe they don’t particularly like running, so they can get it done quickly without going outside. Maybe they’re nervous about running outside. These are understandable concerns. But I say to this, just once a week, step outside and go for a run or walk. Find a nice place in your area, listen to music quietly if you like, or if it’s a trail, listen to the birds and the rustle of the wind. Just try it. Once a week. You might find it more pleasurable than you ever thought.

Keep moving forward! Cheers!

BURNOUT

We all hit rough spots in our lives. Times when the little things don’t seem to work out, one after another and it rolls into a snowball, zapping the energy out of us. Sometimes we can shake out of it and keep going, without moving even a step. But other times it hurts, it tires, it pains.

This happened to me last week. I got home from work mid-week, thinking I was ready to go to the gym, as always and didn’t have the strength to get up out of my chair.

I was so tired. Oh, so tired. I even had an extra day off work and had planned a nice trail run and didn’t do it. I didn’t go out for my long run either this past Sunday. I can’t explain why I was so burnt out, nothing big had happened; there were no changes in my life. Things have been getting better.

So I can’t explain it, except maybe it was burnout from the strain I’ve placed on myself.

I went for a short run after work today. It was my first run in 5 days. And it felt great! Better than any of my runs in the last couple of weeks.

I will get back to my workouts and I will lose weight, along with the two pounds I recently gained from my lethargic recess. I also have not forgotten about the 47 Hills. I will run the rest of those, although it may take me a bit longer than I thought. I simply cannot put more pressure on myself to get them out quickly. I’ve learned my lesson.

There is enough pressure in my life, I don’t need to add to it. Have great runs!

Keep Moving Forward!

WE WILL RETURN TO OUR STORY IN A MOMENT…

After posting diligently about the San Francisco hills, I’ve taken a quick break and will get back to them later this week.

Things have been busy; my workouts have been great and I’ve been running well. My downfall comes with eating. I eat healthy, just as I always have, but losing weight is difficult. Combine that with the rare occasion when I have a cheat meal and I gain all my weight back. I’ve realized that I need to cut my portions back from what I used to eat. Even with all the workouts and running, I simply cannot eat as much as I used to eat. Such are the ways of getting older.

But giving up is not an option and if I continue to MOVE FORWARD, I will lose the weight I desire and reach my goals.

Have great workouts and continue MOVING FOWARD!!

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Part of the trail in Golden Gate Park

 

PEACE OF MIND

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My view of the ocean from my run

I was listening to some country song during my run this morning, I don’t remember which one and it really doesn’t matter, but the song said that he found peace in a glass, or something similar. As I ran around the Marina Green, enjoying the beautiful sunshine, I thought how wrong the songwriter was.

And it brought me back many, many years…. more people than you think suffer from alcoholism. Believe this. It was my life for a long time.

Never once did I ever find peace in a glass.

For the better part of the remainder of my run, I mulled over this. Peace, drinking myself into oblivion? Yeah, right. Try the opposite. I drank because I hated myself. I drank because I hated my life, how on earth would getting smashed make anything peaceful?

We all have problems we’re dealing with in our lives. But there are better and healthier ways of dealing with them than with destroying ourselves.

For me, running is my outlet. When I couldn’t run because of my injury, it was really frustrating. Our lives are not easy and we cannot get by just working, eating and sleeping and expect to be happy. There has to be more.

Having a healthy hobby won’t cure all of our problems, but it gives us at least a short break away from them. And it gives us something else. It gives us a look a little distance away from them. Once I’m out on the road far from my apartment and my not-so-great neighborhood, what was bothering doesn’t seem so immediate or troublesome.

And if running doesn’t do it for you, then maybe a nice walk or hike will, or a bike ride, or lifting or yoga. The whole point is to give yourself a gift of a healthy hour or even a 30-minute vacation away from all the negativity dragging you down. That is what I call Peace of Mind.

Keep Moving!

Just For Fun

For two months I didn’t run. I attempted to heal or cure or whatever, my IT band issues, but it instead of going away completely, it remains. It is better than it was, this is true, but I had hoped that by stretching and resting it for eight weeks, it would feel better running again.

Nope. It still gets a little sore. Granted, I am going a little slower and shorter distances. I’m taking it easy.

The time off wasn’t in vain, however. I consider it to be a useful time of reflection and it did help me put things into a much healthier perspective.

I do believe I was trying too hard to be better. Self-improvement is a good thing, but when we push ourselves physically too hard, too soon, we’re asking for injuries. I wanted (OK, still want to) to be fast. I’ve had a great desire to be a better running, run faster than I did. And in actuality, I am 30 seconds faster right now than I was a year and a half ago.

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The beginning of the trail in Golden Gate Park

But where I live there are just not many slow runners. Or so it seems. Most people here in San Francisco are speed demons. Someone told me they were slow at 10 minute miles. I would have killed to run that fast at one time! I can do that pace really pushing myself, sprinting, but comfortably? No way.

I’d love to start a group of slow runners and I still may. But I’m no longer going to push myself to injury to fit in to any of the established running groups. Some of them say “all paces”, but how fun is it to be the only one slower than everyone else at every run? Unless you are that one person, you don’t know what that’s like. It’s stressful and not all that enjoyable.

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So green!!!

I ran twice this week. My first run was a simple run from home down to the Bay along Market Street and the Embarcadero. My IT band was sore the first mile, but felt better as I ran. This is progress. I told myself.

Tonight’s run was pure joy. Because of eight non-running weeks, I’m a little out of shape, so my trail running isn’t what it used to be. It will take some time to get back to where it was. Work was slow at the end of the week and the big boss was out, so we were let go after a half day. Who wouldn’t be in a good mood after that? I zipped home, changed clothes and took the bus to Golden Gate Park to run my favorite trail.

I know it well, even though I hadn’t run it since last November. It had been a while. But just starting my run I smiled and everything was okay. The weather was in the high 60s, a cool breeze whistled gently and the sun was bright. The trail was empty, except for a couple hiking. Even the disc golf course I passed was quiet.

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The Redwood Grove

We’ve had so much rain, the park was bright green and lush, with flowers popping up everywhere. My pace was slow, but not terrible. I found myself more out of breath than I would have liked, but that will improve. And my IT band? Not bad at all.

I’ll take it easy and see if combined with strength training it gets better. I have a huge deductible in my medical insurance and no money right now, so it’s not like I could see someone even if I wanted to and taking time off isn’t an option anymore. I’ll just enjoy that I can run, even a little and see what comes.

Keep moving forward!

HERE & NOW

Buffy

A great tragedy struck recently. Netflix didn’t get a new contract with Fox entertainment so they are cancelling Fox shows effective April 1st. This includes my favorite television show of all time, Buffy the Vampire Slayer. No shows has been able to show the angst, pains and loves of growing up quite as well as Buffy. Combining searing drama with humor and a little horror, plus even a musical episode, Buffy has been my favorite since its inception.

And now it’s going away…..

Because of its impending disappearance, I’ve been watching as many of the 7 seasons as I can. One reason why I loved this show so much is that it took time to bring out life’s problems and dealt with them in a very well-written, entertaining way, sometimes with vampires, other times with the Apocalypse or even worse. Yes, worse!

So, there was one episode I watched last night, “Normal Again” in Season 6, that really hit home. It was one where the evil trio of the time, Warren, Andrew and Jonathan created a demon who stung Buffy and made her think that her whole life was just her imagination and that she was really confined in a mental hospital. The demon made her think that everything that was real was false and that she should stay in the created world because the false one (the one with her friends in Sunnydale) was part of her sickness.

It would have been easy for Buffy to stay in the safe place, in her imagination. To stay with her mother and father (who in her imagination had not divorced but were happy together). It would have been simple to live in a comatose state, her brain thinking that the pretend world was real.

But she couldn’t. She had an evil to fight and had to find a way to reality.

We also have to fight our way to reality. It’s very easy to dream of what our lives might be like. I find myself doing this a lot, especially when things aren’t going so well, like now. I think of what my life would be like living in an area where I could hear birds singing from my apartment, or hey, having green grass to walk on, instead of hopping over dog poop. I dream of having enough money to pay my bills rather than choose between paying a bill and buying fresh produce. It is a challenge.

But the more we daydream and pull ourselves away from what we need to do, what we MUST do, the more we pull ourselves away from the Here & Now.

We must focus on what is to be done, today, right now, this very moment. If we can complete today’s tasks, then our tomorrow will be brighter. This is a fact!

Keep Moving Forward!

DISAPPOINTMENT

Sunday mornings are usually my favorite time of the week. I set my alarm early; sometimes as early as 4:00am, go to bed extra early on Saturday night while my neighbors are heading out to have fun and wake up in the darkness looking forward to that week’s long run.

Everything changes with an injury. My IT band problems are keeping my from running for at least a month if not longer.

Sunday, I woke up late. I didn’t set the alarm as there was no morning run. In fact, my leg ached a bit, so I woke, did my morning stretches and figured out what else to do besides my long run. Unfortunately, I didn’t choose the smart and sensible thing. I ate a large breakfast and watched Netflix.

I’m not used to being side-lined. I’m not used to not having my favorite activity to plan. What to do, what to do…..the responsible person would get their fast spreading butt to the gym to get a decent workout in. At least I could clock in some stretching and cardio, but not this Sunday. I couldn’t get myself out of a funk.

This sorry state has lingered longer than I would like, but learning to cope with delay and disappointment is part of life, so I’m working my way through it. Sometimes, getting through a rough spot means just putting one foot in front of the other, so I will do that….

Keep moving forward…..