LIVESTRONG, Mayor's Marathon, Ironman, etc etc...

Its gonna be a GOOD weekend. My sister, my amazing, strong, freakin' kick ass sister is running yet another 26.2 miles at the Mayor's Marathon in Anchorage. I told her to have fun (is that possible running 26.2 miles) and consider it training for Vegas :) She'll rock it again...she always does... and she always crosses the line with a smile on her face. I wish I could be there to scream her name and hoot and holler like I do in Vegas...nothing better than watching your sis cross a marathon finish line !!!!

Our friends are competing in the Coeur d'Alene Ironman. The full 140.6 distance, as in a 2.4 mile swim, a 112 mile bike ride and a full 26.2 mile marthon-sprint-to-the-finish run, all one right after the other, all within time constrains, and all in hilly Idaho. I'll be stalking them via online coverage at www.ironman.com. I'm so impressed with their training and dedication to this event. I can't wait to say KA, NA... you ARE an IRONMAN. toooo cool. And another friend is starting her summer tri season as well... and she's gonna kill it this year !!! I have her schedule, and I might possibly be stalking her too... hehehehe

The LiveStrong Challenge is this weekend in Seattle. I went and picked up some new Mizunos from my favorite running place, Run26 in Lynnwood, and I'll be running the 5K on Sunday morning. Another friend is going to be doing an easy (ha!) 100 mile bike ride to 'pick a fight with cancer'. I have to say, I've never really thought about cancer much. Hasn't affected me personally at all... until the, dum dum dummmm... cancer mole. That just pisses me off. For goodness sake, the one thing I love, SUN, creates havoc and a scar the size of my thumbnail on my back. What the hell were those silly cancer cells thinking ??? sheesh... don't mess with my sunshine !

With all this stuff going on this weekend, got me thinking... and so I did a little research. Did you know that the upcoming 4th of July holiday is the biggest 'running' day of the year. There are more 5K, 10K, halfs, fulls, xterras that day than any other day of the year ! I did not know that...

So, for those of you who think you CAN'T run a 5k, or a half marathon, or even a marathon. Um, hate to be the one to break the news to you.... YOU CAN !!! If you can walk a mile, you can run a marathon (well...some can.. me, that number is too freakin' big, I'll take the half please !). Just TRY it... really... try !

6 Reasons to Run a 5K

Runner's World

5K's are one of the most popular races out there, and here are six reasons why:

1. Ease. Most of you are busy, and training time is precious. Therefore, it's really tough to find the time to train for a half-marathon or marathon. Not so with the 5K. You can work up to it quickly (from scratch) and train for it adequately on just three days a week.

2. Convenience. With a 5K, race day is a snap. You arrive at the race, warm up for 10 to 20 minutes, race for 40 minutes maximum, cool down, replenish with food and drink, and head home in your new race T-shirt before your family has finished breakfast.

3. Exhilaration. In a 5K, you feel like you're really racing. And that's a good feeling. Not many runners can maintain a 10K race pace that is much faster than their daily training pace. With a 5K, however, you can motor as much as one minute per mile faster than your usual training pace.

4. Improvement. Racing the occasional 5K is an excellent fitness booster. It will elevate your max VO2, improve form and efficiency, and make your regular training runs feel easier.

5. Change. Too often in our training, we run the same course at the same pace at the same time of day. Don't get me wrong. Routine is good—essential, in fact, if you want to stay with a long-term running program. But too much of a good thing is too much of a good thing. You need variation, and a short-and-sweet 5K every once in awhile is a great way to mix things up.

6. Motivation. Races are great motivators. Each year, scores of runners tell me that having a regular schedule of 5K races gets them out the door on days when they would have stayed in bed in the morning or hit the couch after work.

How to ride with the pros and not puke

OK.... first, lets just say that I've had exactly 2... count 'em ... 2 rides outside on my bike. Not including the parking lot ride... that would make 3 rides !!

On Saturday morning, we packed our bikes, my squishy butt shorts and headed to Leavenworth for a wedding, and a bike ride... with "the pros" ... that's right, you know my theory, go big or go home (HA !).

So, I get on my bike. I'm nervous. Rob is a good rider, and the other two, one is a paid professional bike rider and the other might as well be. Great... this is a brilliant plan. Fortunately, they are very very dear friends, extremely supportive, and I'm more thankful for them than they will ever know.

First, we cross Hwy 2. You know, 'death highway' ?? yeah, that one. OK, there was a crosswalk, but that's not the point. I still had to cross it. Obstacle #1 done. Next, thru the twisty streets of Leavenworth WITH PEOPLE WALKING AROUND. Hello ??? they are risking their own lives there... Obstacle #2 done. Stop at a bike place, "the pros" find an 'easy' loop to do and off we go. Back onto Hwy 2. Great... cars... lots of them. I had a bike lane, but again, not the point... I'm riding with CARS eeeekkkkk.

(yes, that's Hwy 2 - I rode on that!! and yes, the goat was there !)

Then, a great, dare I say, fun, ride. Until the last little hill. It wasn't the hills, my legs didn't hurt, I worked on gear changing, listened intently and with great care to the advice I was given, worked on scrapping mud off my shoes when pedaling, the whole works. Then... the last little hill. OMG ! Thought I was going to throw up seriously... dizzy, nausea, the works. I hopped off the Kona Lisa and walked a bit. Then, I was OK. Then I got scolded by the pro. One 170 calorie MoJo Bar, and a FRS Drink don't cut it for calories when you are going to do an hour ride. Ah ha ! Got it... duly noted.

I am SOOOO thankful for the two Bergs. Seriously - for them to take the time to spend with me and help me is truly an amazing opportunity.

Then - party it up at the wedding... a great night, an beautiful ceremony, a preacher who honestly led a heartfelt service, fantastic friends to catch up with, it couldn't have been more perfect.

OK... now enough about me... Future posts will start having some more useful info other than my world :) xoxoxoxox

For example... I'm researching FIBER now ! Who knew ??? I never pay attention to that stuff...

And the Dr says...

Wahooo ! No stress fracture, although he wasn't terribly reassuring about that. Just said it looks fine now, but who knows what it looked like in October of 07. Whatever... MRI is scheduled for next Monday - gonna see what the hell else is going on !

First, he measured by legs... and whatdaya know... the right one is 1/2 inch smaller than the left. He said that was probably from gimping on it and using the left more. Alrighty then...

Next, after the x-ray and getting scheduled for the MRI, we chatted about running. He is a cross country coach, had a Brooks jacket on and knows what he's talking about.

He thinks that there are a few factors here. 1) the extra 50 pounds I carried for too long 2) osteopenia / osteoporosis 3) not training correctly because I can't (CC...) 4) not wearing good shoes 5) and gee, I'm 43

BUT...nothing that is a show stopper.

He did give me some great tips / advice, and again, he knows what he's talking about. He's been there done that and has the t-shirt !

He said based on age / injury etc I need to add some supplements. Getting all this good info written down for me was snazzy, 'cause that way I can post it here for you guys too !!

Vitamin D3 ... I should be taking 2000 ius a day - this is needed both for calcium absorption AND it's an anti inflammatory... vitamin D3 deficiency can result in Obesity, High Blood Pressure, Depression, Psoriasis, Chronic Fatigue Syndrome, Kidney Stones, Osteoporosis, & Neuro-degenerative disease including Alzheimer’s Disease.

Fish Oil ... 2000 mg a day. Apparently, this too is a natural anti inflammatory !

Calcium ... 1200 mg a day. Interesting, since I had Fosomax and Boniva for so long, I don't even think about calcium... and since I don't take either any longer, I can take calcium now.

Glucosamine - duh... I think my mom lives on the stuff

SHOES - I said my Mizunos are pushing 2000 miles and I thought he was going to choke. I said what ?? 1200 to 1500 miles is what I gauge getting new shoes by. He said NO NO NO... 300 to 500 miles. WHAT ??? I need new shoes then. I've had my Mizunos since November of 2008. And that's way more than 500 miles !!! He went into some explanation about the EVA midsoles blah blah blah ... but basically, I just heard 'get new shoes'. woot woot

SURFACE - he has a serious dislike for pavement / concrete / blacktop. Said to run on trails whenever possible. Then he asked where I lived, I said Belltown, he said sorry girl, you're screwed. HA !

CROSS TRAIN - Bike, row, swim. OK... I'm good :) I got the bike thing going on.

Last bit o' advice I didn't like... he said suck it up. After a long run, I asked to define long run 'cause I don't think I really do any of those, he said anything over 3 - 6 miles in my case, do an ice bath. EXCUSE ME ??? Ice anything and Jodie don't work and play well together. He humored me, he said sit in a tub with tap water and few ice cubes... like 50 degrees or so... for 10 minutes.

There you have it ! I'll keep you updated on other good stuff... in the meantime, I have to go to Costco to stock up !

OK... ready ??

FIRST and FOREMOST :  Weather in Leavenworth for June 13th - 80 degrees and partly sunny.  I'm all about that !!! 

1 - I can still run !  I figured I'd better see if I can do at least a mile without dying... and I can :)   I actually did a lightening fast 8 minute mile... then the shin protested loudly, so I walked / jogged another .75 miles and tapped out.  BUT I CAN STILL RUN !!  wahoo !

2 - in regards to the shin... I go to the ortho doc on Thursday.  We'll see what the sports med pro has to say about a shin that has freakin hurt (sometimes aches, sometimes kills, sometimes not walkable)  since October of 2007 ( i know the exact day too.. it was when Rob and I decided we should see what the run would be like from Mandalay Bay to the Strat and back... yeah... shin splint... it's 8 miles by the way, without the stairs we did)

3 - I got my runners world magazine today... ok are you ready for this ??? www.runcarneros.com   and www.winecountryruns.com   HOW FUN WOULD THAT BE ???   Half marathons and 5K's thru Cali wine country... c'mon,  you gotta admit that'd be good !

4 - AND... www.runningcruise.com   It's with John "the Penguin" Bingham.   7 days in the Caribbean, and each port stop you get to run the island.  Different distances,  different terrains,  and can you even imagine the scenery ???   I might have to take a look at that.   It says by the end of the week you'll have run a marathon distance.  NICE!!

5 - Clif Quench !!!  Like gatorade, only cooler :)  less carbs , more sodium than most sports drinks.  There's a lime-aid flavor that tastes like a margarita !  Hello !!  Mix that with the Margarita Shot Bloks and it's a fiesta !!  

6 - www.restaurant.com  - you know,  my fav place for discount certificates,  has just added some great places to the choices,  StripSteak and Mix at Mandalay Bay.... and here's an 80 percent (that's right !!) code that is valid until the 15th  "PRESENT".   Use zip code 89109 and search within 5 miles and you'll get most of the places that are available on the Boulevard.    

7 - Let's SAY if ,  just IF,  you wanted to train for the Vegas Full Marathon - there's a totally do-able 16 week program in this month's Runners World.  And... you'd start around the first week of August to be ready for December

8 -  Last - check out this yummy salad - although I'd ditch the crab meat and use cubed chicken or pork 

10 oz fresh green beans cut into 1/2 inch pieces

2 tbsp coarse sea salt

1 cup plain 2% Greek yogurt

1 tbsp dijon mustard

1/4 tsp fine sea salt

4 tbsp fresh chives - minced

1 Granny Smith apple peeled and cubed

1 ripe avocado peeled and cubed

8 oz cooked lump crab meat (or chicken or pork) 

Fill a large pot fitted with a colander with water.  Bring the water to a rolling boil over high heat.  Add coarse sea salt and green beans.  Cook until crisp-tender 3 -4 minutes.  Remove the colander from the water.  Rinse the beans with cold water so they cool quickly.  Drain the green beans and wrap them in a towel to dry.  In a large shallow bowl,  whisk together the yogurt. mustard and fine sea salt.  Add the green beans, chives, apple, avocado, and meat.   Toss carefully to evenly coat.  Serves 4

220 calories    17g carbs     20g protein   9g fat 

OMG ! so much to report !

Bike fit with Semi KB at Cycle U.  So well worth the money !  Even if you are an experienced rider,  if you haven't had this done,  I highly recommend it.  Basically,  the bike gets hooked up to a computer and from that, as well as using lasers, plumb lines, and angles measuring tools,  the pro can tell you how the bike should be set up for you.  I am very very lucky that I bought my bike at Recycled Cycles and the guys there know some quick tricks to make sure they are getting you on the right size, so my bike needed minimal adjustments.  But,  the person doing the bike fit will also fill you in on riding tips as well, and will gladly answer any question you have.  check out www.cycleu.com  for a more detailed description... but again,  HIGHLY RECOMMENDED !!

And then... put on the squishy butt shorts, put on the scary clip shoes, helmet, Rudy Projects, and we're off.  AAAHHHHH !!!  I did OK !  I didn't die :)  We rode from the Sculpture Park to about the Ballard Bridge and back.  I didn't crash,  I didn't cause bodily harm to myself or others, and my butt didn't hurt.  Rob worked with me on changing gears, and stopping and starting.  We crossed a road, we passed pedestrians, we had a railroad bridge obstacle coarse, I rode over railroad tracks and up a gravely trail.  Whew !!!  

My synopsis :

a) no one's legs look good in squishy butt shorts

b) my bike rocks

c) rob is really   r e a l l y   patient

d) i need to learn how to change a flat (not that I got one... I just need to know how)

e) my Rudy Projects are good for running AND cycling

f) big downhills scare me, just a little... i'll get over it

g) i need to learn to ride in a group

h) I can totally ride 25 miles on a bike for the IronGirl Olympic Distance Tri in May of 2010.  

5K+5K+10K+13.1m+13.1m = nut

I signed up for the Leavenworth Half Marathon.  I seriously have peer pressure issues (not really !).

Here's my thought process.  I need goals.  The scale and squishy-ness tell me I need goals.  I have to have something to work for.  Other wise,  I'll find every excuse to NOT get moving.   Vegas Half again,  it's a goal.  But it's a goal in December.  That's a hell of a long time to make excuses ! So,  I have a new goal... Leavenworth in October. 

I have a 5K on June 21st and another on June 24th.  A 10K in September.  A half marathon in October. And Vegas Half in December.  I also have a bike to ride and swimming to learn.  See ???  There are goals.

But hold up... I've been scolded.  I need to get in to the doc to see what's up with the right shin.  I've been informed that if I don't figure out what the chronic injury is - then it'll just cause me pain long term,  OK... I get it... I'll make an appointment !  Sheesh... in the meantime,  I need to go run a mile or two :)  

xoxoxoxox

Protest

Chicken / Pork / Fish and veggies are on the agenda until Boston.

No rice 

No bread

No fries

No crackers

No potatoes

Limited cheese

and I'm limiting drinks and eating out to weekends only

Chicken-with-a-Kick Pack

PER SERVING (entire recipe): 245 calories, 2g fat, 923mg sodium, 24.5g carbs, 5g fiber, 4.5g sugars, 31.5g protein -

We're not sure what this is. A stew? A saucy taco filling? An entree? Whatever you call it, it's DELICIOUS!!!!

Ingredients:
4 oz. raw skinless boneless lean chicken breast, cut into pieces
1/3 cup canned tomato sauce
1/4 cup canned seasoned black beans, lightly drained
1/4 cup canned sweet corn, drained
1/4 cup chopped green bell pepper
1 tsp. Tabasco Chipotle Pepper Sauce
salt, to taste

Directions:
Preheat oven to 375 degrees.

In a medium bowl, combine all ingredients and mix well. Set aside.

Lay a large piece of heavy-duty foil in front of you. Scoop chicken mixture into the center of the foil. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet. 

Place packet on a baking sheet, and cook in the oven for 15 - 17 minutes, until chicken is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) This recipe is extra-saucy, so empty it right into a bowl. Dig in!

MAKES 1 SERVING
 Sodium-counters can shave about 480mg sodium off this recipe by using no-salt-added tomato sauce and fresh or frozen corn.