I guess it’s almost been a month since posting my workout recaps. See how lazy I can be? Here’s a quick rundown:

Week 15: April 8-14

+ 30.70 miles + 2.5 hour Chi Running Class in which I was the only person in attendance and ran up and down hills for two hours.
+ 1 60-min Spin Class + 10-min extra
+ 1 45-min Strength Training Workout
* Long Run

Week 16: April 15-22

+ 30.59 miles
+ 1 60-min Spin Class
+ 1 45-min Strength Training Workout
+ 1 60-min Yoga Class
* Long Run

Week 17: April 23-28

+ 31.79-miles
+ 1 60-min Spin Class
+ 2 40-min Strength Training Workouts
+ 2 75-min Yoga Classes
* Long Run

Which bring us to this past week, Week 18: April 29-May 5:

Mon, 4/29:

+ 1-hour Yoga Class

Tues, 4/30:

+ 45-min Easy Run

Wed, 5/1:

+ 6.67-mile Run at the Track
+ 45-min Strength Training Workout
+ 75-min Yoga Class

Thurs, 5/2:

+ 45-min Easy Run

Fri, 5/3:

+ 1-hour Spin Class

Sat, 5/4:

+ 10-mile Run

Obligatory GGB Photo

Like the previous two weekends, I ran around Crissy Field and across the Golden Gate Bridge again.

We had a heat wave in the Bay Area over the past week and it was miserable. So when I got to Crissy Field on Saturday morning and saw the layer of fog over the bridge, I was so, so happy. As I ran across it, through the thick layer of fog, the fog horns were sounding. It was my bliss!

After running across the span of the bridge I considered running down Lincoln Blvd to simulate the first half of SFM. But that meant I would have to run back up Lincoln to finish and I just didn’t have it in me. So after coming off the bridge, I ran through Crissy Field again and then finished the last few miles with an out and back along the Marina Green.

Overall it was a pretty good run. I was really happy with and felt like I pushed myself, especially on the up and down hills.

Sun, 5/5:

+ 10K Run

This morning’s run was the anti-thesis of yesterday’s run — terrible. I’ve been running at Sawyer Camp on Sundays. It’s mostly shaded which allows me to sleep in a little and still run in semi cool temps. These Sunday runs have been very mellow; i.e., Garmin-free. But today’s workout had some pickups at specific paces mixed in so I wore my Garmin and hated it. I felt robbed of my low-key Sunday runs that I have come to love. I also strained a calf during one of the pickups.

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As bad as today’s run was, it was really the only bad one I’ve had in the past three weeks. Physically I’ve dealt with a niggle or two here and there, but for the most part, things have felt pretty well. Mentally, the past three weeks have been some of the best I’ve had in I’d say almost two years. I feel like I’ve gotten “comfortable with being uncomfortable again.” Does that make any sense?

I know that every run isn’t going to be good, but I just hope today’s bad one doesn’t erase all the progress I’ve felt over the past three weeks and set me back to where I was before.

Here’s how the week went down:

March 18-24 Workouts

Mon, 3/18

+ Rest Day 1-hr Gentle Yoga class

My first class at my new yoga studio. It was the perfect class for a rest and recovery day. Nothing strenuous other than a standing pose or two, but sufficient enough to work out stiff and sore muscles from the weekend’s run.

Tues, 3/19

+ 5.13-mile Track Workout
+ 25-min Pilates

Nothing too much to report here. It was a good workout and for once, I wasn’t intimidated by it.

Wed, 3/20

+ 3.50-mile Run

I’m guesstimating the mileage. It was to be a 35-min run but I didn’t wear my Garmin. I hadn’t eaten dinner the evening before, nor did I eat anything before this 7 am run so although it was short, it was still ugly. Poor planning on my part.

Thurs, 3/21

+ 6-mile PM Run
+ 75-min Pilates-infused Yoga class

Ran in the afternoon due to early morning work meetings. I love that it’s already tank top and shorts running weather in the Bay Area. It was a tough run, and an even tougher Pilates/Yoga class. I think I sweat more in the class than the run.

Fri, 3/22

+ 1-hr Spin Class
+ 40-min Strength Training

I was supposed to get back to strength training sessions with Trainer Dave this week after two weeks of vacation but he had strep throat. I decided that three weeks off was unacceptable and forced myself to do some TRX exercises at the gym after my 6 am Spin class.

Sat, 3/23

+ 14-mile Run 11.32-mile Run + .94-mile Walk

I had a 14-mile scheduled but quit at 11.32-miles and walked .94-miles back to my car. I’m not sure what happened here. I didn’t think too much about this run all week, other than to map out a route that I was looking forward to running.

14-mile Route in Golden Gate Park

I ate well the night before, and day of/during the run. I hydrated well. Physically I felt great and was pretty happy with my paces too. But when I woke up that morning I dilly-dallied getting started. I even changed my shirt twice in the car before starting to run – just to delay getting started. Then the entire time I ran I felt like I was in a battle with myself, a battle to stay focused. This is something that I have come realize I have a problem with – staying focused (hence the reason I’m trying meditation).

Golden Gate Bridge from Land’s End Lookout – the best part of the run

When I finally got to 11.32-miles I was tired of the fight. I turned off my Garmin and declared myself done. And if the Golden Gate Park Shuttle had come by I would have taken it instead of walking the .94-miles back to my car. And the odd thing is, I don’t even feel that bad about this. It happens I guess.

Sun, 3/24

+ 6.2-mile Run at Sawyers Camp

With no pace times specified in my workout instructions, I normally I wouldn’t have used my Garmin. The Sawyers Camp route is also marked every 1/2-mile so I really didn’t need it. However, since I had such a problem focusing yesterday I used my Garmin to set a 4-min run / 1-min walk schedule. During those 4-minutes I just focused completely on running, then allowed my brain to wander for the 1-min walk. It helped to make sure I stayed in recovery run mode as well.

Thoughts:

+ I know I haven’t blogged about it yet, but for the past three weeks I’ve been trying to adopt Chi Running techniques. It’s been difficult because I have no feedback or validation that I’m doing it correctly. My paces have gotten a bit faster without any additional effort on my part so it makes me think that I am, but on the other hand I’ve felt niggle pains where I shouldn’t if I’m doing it correctly. This is has been the root of my current tough runs / battles. I’m hoping to meet with my Chi Running instructor this coming week for a consultation to see if / how I am progressing with this.

+ In the meditation challenge this week we learned that yoga is the union of mind, body and spirit. It’s so true and I feel so much happier to be practicing in a studio again. It’s a calming, nurturing environment that I am really enjoying again.

+ The past two weekends I’ve run double-digits on Saturday, followed by a 5+ mile run on Sunday. I’ve never been able to do that before. So far my body has felt fine from it. It makes me excited to feel like I’m getting stronger.

In all the years I’ve been going to Arizona, I never once went hiking. Our trips were always all about baseball. Oh and that one year we went to the dog races. But that story is for another day.

This was my first trip to Arizona with the Pacific Northwest relatives, who are avid hikers. I am not a hiker but I wanted to try it! So my Aunty Delta and I scoured a list of popular hikes and settled on Pinnacle Peak Park in Scottsdale.

Now one of my biggest fears is being stuck in the middle of nowhere on a ledge with no one else around. But my aunt had hiked this trail before and promised me that it wasn’t a difficult hike, and it was well populated.

We drove to North Scottsdale and could see Pinnacle Peak from the freeway. While my aunt had hiked it before, she didn’t quite remember the exact way to get to the trailhead so we used Google Maps. Sadly Google Maps failed and led us to a gated community at the base of the mountain. We drove around for about 20-min until we found the road that took us to the start of the trail.

{Note: If you’re planning on hiking this trail, from Pima Rd, drive up Dynamite Blvd toward the mountain. You’ll eventually see signs that will direct you to the parking lot where the trail begins.}

Just before the parking lot, a mini “ghost town” of shops and cafes greeted us.

When we finally arrived, I looked up and felt a little overwhelmed. We were about to climb to the top!

As we started, I noticed how really well cared for the trail was. The dirt was smooth and very runner-friendly. I assumed it was a popular running trail when I saw this sign:

So we ran off and on in the beginning of the hike:

I can’t believe I got a photo of BOTH of my aunt’s feet OFF the ground!

As we climbed, we were treated to stunning views of the valley…

View from Pinnacle Peak

…and the trail became less runnable (for me) …

…although there was one girl who passed us THREE times running at full speed. She was my hero that day.

Once we reached the summit…

…we headed back down on the other side of the mountain. It was longer and more challenging with more steps and turns.

We reached the end of the trail in a little under an hour. Not bad considering we took our time and stopped for water/shade breaks and photo ops along the way.

Now that I knew what the entire trail was like, I wasn’t looking forward to heading back and doing it all over again. But the views and foliage were stunning and worth it!

A cactus garden!

By now it was later in the day and the sun was out in full force. I could feel the rays beating down on me. We took a lot more water breaks and this time, celebrated when we reached the summit again!

We finished the 3.57-mile hike in 1 hr and 49 min. I wore my Garmin so I could see what the elevation was like and to get a snapshot of the trail

Garmin map of Pinnacle Peak Park hike

Garmin data of Pinnacle Peak Park elevation

I was so glad we picked this hike. It is a very doable hike for just about anyone. The trail is well cared for, and populated enough where I never felt isolated. There is also an office at the start of the trailhead with restrooms and water fountains. I plan on hiking this again on future visits!

So now that I’m into hiking (it’s such a great cross-training activity!), any favorite hikes to recommend?

Last summer, despite paying a monthly fee for unlimited classes, I was burnt out on Bikram Yoga. I could not bring myself to go to a class, and wasted the last three months of my studio membership (which ended last September). For the rest of 2012 I did very little stretching.

At the start of this year, I decided that I needed to resume the practice. But I still was not up to going to a formal class.

What can I say?

+ I hate having to get to a class 20-minutes early just to get a spot…
+ I couldn’t take classes that were so crowded that my mat had to touch the next person’s sweat mat…
+ And the monotony of 90-minute Bikram classes got old.

It was all just too much.

Practicing At Home

So since January 1st, I have been doing yoga workouts at home using GaiamTV, Hulu, and even Comcast On Demand.

My First Class In Nine Months

While visiting Arizona I discovered my cousin Jenna recently started practicing hot yoga. She was excited to have me take a class at her studio with her, but I was all, “meh…”

But she claimed that her hot yoga studio didn’t practice Bikram. Say what? Hot yoga that wasn’t Bikram?! I was intrigued, and the next thing I knew I was attending my first formal class nine months.

Her studio was very inviting and spacious. Everyone staggered themselves so that each person could see themselves in the mirror. This blew my mind! The instructor didn’t even have to ask people to do this AND there was plenty of room for it!

I laid my mat out with my towel on top of it and arranged my yoga blocks next to my mat. Unlike Bikram Yoga, they allow you to use yoga blocks and straps.

When I was situated, I sat down to wait for class to start but everyone spraying their towels puzzled me. When I asked what they were doing I was told that they were spraying water on their towels so that it would stay in place. I was confused. The towels were about to be drenched in sweat; didn’t they want them to stay dry for as long as possible? I was curious and gave it a try. It worked – my towel never moved at all! Learn something new every day!

The class started with a warm-up and music. Yes, they played music in this yoga class! And not “om” kind of music, but music (some pop!) with lyrics. I loved it!

The rest of the class was filled with a mixture of traditional Bikram poses (same dialogue but in random order), lots of Vinyasas, and Pilates core work. It altered between fast-paced sequences, and slower, recovering ones.

Not only that, the instructor kept the fans on, and walked back and forth across the room alternating opening the front and back doors. Though it was still hot, there was a lot of fresh air circulating through the room.

This class was basically my dream yoga class.

I enjoyed it so much that I didn’t even glance at the clock until we were an hour into class. I was so excited and thought, “only 15-minutes left! But apparently the instructor was running behind schedule. Every time I thought we were winding down to Savasana, she would have us to do another strenuous sequence. At that point things went downhill for me – real fast. The class ended up being 90-minutes long – the same as a Bikram class. I was so annoyed.

But after class I felt the familiar feelings of clarification and rejuvenation that I always felt after a Bikram class. My joints and muscles felt relaxed and limbered.

I went to a second class while I was there. It was taught by a different instructor who was absolutely fantastic and finished on time in 75-minutes.

Finding A New Yoga Studio

I left Arizona feeling a renewed enthusiasm for yoga classes. When I got home I googled yoga studios in my area, hoping to find a non-Bikram hot yoga studio. Unfortunately the hot yoga studios in my area only practice Bikram. I’m not quite ready to recommit to that yet.

But in my research I found a Hatha yoga studio close to home – Butterfly Yoga.

It looked fun and inviting. The schedule offered a variety of Hatha classes, plus Restorative, Yin and Pilates-infused classes. I love Pilates and would love to take classes but Pilates studios are even more expensive than yoga studios. So the fact that this studio offered mixes classes piqued my interest.

The class schedule also suits my schedule so I decided to give it a try. I signed up for the 30-day introductory offer and attended my first class this evening.

The studio was very clean and warmly decorated. It had a peaceful ambience. The flooring was padded, which made some of the poses feel really comfortable. The class I attended was called “Gentle Hatha Yoga” which perfectly addressed my legs that were sore and tired from my weekend mileage.

The best part of the class was that there were only TEN (!!!) people in class. Not only was there plenty of room, but the instructor (who was very good) could give each of us individual attention.

I left class with looser leg muscles and a relaxed mind, ready to take on another week of marathon training.

I’m really glad I discovered Butterfly Yoga. I feel like I found a studio that can feel like home. And I intend to spend a lot of time here in the near future!

Sun, Feb 24:

+ 4 Recovery Miles

Mon, Feb 25:

+ Complete Rest

Tues, Feb 26:

+ 2.79-mile Track Workout

Wed, Feb 27:

+ 1700-m Swim
+ 35-min Yoga
+ 45-min Strength Training with Trainer Dave

Thurs, Feb 28:

+ 45-min Yoga

Fri, Mar 1:

+ 25-min Pilates
+ 35-min Yoga
+ 35-min Strength Training with Trainer Dave

Sat, Mar 2:

+ 3-miles Easy

What I Learned This Week:

1. We have hamstring muscles in our bums. During my emergency visit with my chiro (after Tuesday’s injury run) I kept insisting that it was my gluteal muscles that hurt, not my hammy. She told me that the hamstring muscles goes up to the glutes because, “it has to attach somewhere.” Learn something new every day.

2. The three days off from running did wonders. I was annoyed that I had to miss out on so many miles this past week but was relieved that I was able to run pain-free on Saturday…

3. …Though I did feel like I lost some fitness after just three days off from running.

4. I have no desire to swim more than once a week. I thought I did, but I don’t. The chlorine fumes are just too much for me to inhale multiple times a week.

5. Doing only upper body exercises in a 45-min Strength Training session is really hard. Doing only upper body exercises just two days later is even harder – thus I only lasted 35-minutes. It made me realize just how weak my upper body strength is.

I’m writing this onboard my flight to Arizona for a week of Spring Training. I never do well with vacation workouts, so next week is sure to be interesting…

Sun, 2/3

+ Kaiser Half Marathon

Mon, 2/4:

+ Rest Day, but still did 25-min of Pilates and got a 1-hour sports massage

Tues, 2/5:

+ 3.44-mile Track Workout
+ 35-min Yoga for Runners

Wed, 2/6:

+ 45-min Spin
+ 45-min Strength Training
+ 25-min Pilates

Thurs, 2/7:

+ 6-mile Run
+ 35-min Yoga for Runners

Fri, 2/8:

+ 45-min Strength Training
+ 25-min Pilates

Sat, 2/9:

+ 2-mile Run

Recap:

My big takeaway from this week was that last Sunday’s half-marathon took more out of me than I realized. My legs were really tired after the race. My quads and hammys felt like they had just run a full marathon. I suppose that is what I get for only running one double-digit run prior.

The race also took more out of mentally than I realized. After writing this post on Thursday, I realized that I was just exhausted, more than anything else. Hindsight really is 20/20. Friday’s Strength Training workout with Trainer Dave was very simple and easier than usual. My 2-mile run on Saturday was a prep run for today’s DSE Golden Gate Vista 10K race. But those short, easy two miles felt difficult. My legs felt like bricks.

So this morning when I randomly woke up at 3:30 am (I also have not been sleeping well this past week – a lot on my mind) I decided to turn off my alarm, go back to sleep so I could “sleep in”, and skip the race. More than anything else I need a full rest day so that’s exactly what I’m doing.

It’s a beautiful day in the Bay Area and I’m a little regretful not to be taking advantage of it by going for an outdoors run. But in just a few short weeks I’ll be starting to train for the San Francisco Marathon so there will be plenty more opportunities.

So today I’m taking a much-needed Fat Dog Day.

Sun, 1/27:

+ 8-mile Run that included a 5K race in the middle miles
+ 45-min Yoga for Runners

Mon, 1/28:

+ 25-min Pilates
+ 25-min Yoga

Tues, 1/29:

+ 6.01-mile Track Workout
+ 35-min Yoga

Wed, 1/30:

+ 45-min Spin
+ 45-min Strength and Conditioning Training
+ 25-min Pilates

Thurs, 1/31:

+ 6.06-mile Run (Hills)
+ 35-min Yoga

Fri, 2/1:

+ 25-min PIlates

Sat, 2/2:

+ 2-mile Run

The Good:

I did Thursday’s run in the late afternoon/early evening and got to run in a t-shirt and shorts! After that run I am officially ready for Spring!

The Bad:

I decided to throw in the DSE Rainbow Falls 5K race in the middle of Sunday’s 8-mile run. While it was a great way to break up the run, I got caught up in the “race feeling” and ran the first half way too fast. The second half had some hills and I was toast. Roadbunner joined me for the last two miles of the 8-miler and she can attest to how ugly it was. I was spent.

The Pleasantly Surprising:

Back to Thursday’s run…I was still not too thrilled about 4-miles of hill repeats. But, I decided to ease into them and just run as far up the hill as I felt like for the first two miles (which was about half way), then to push to the top of the hill for the second two miles. I still had to take a few breaks, but they were far less than the previous week – I was pleasantly surprised at how much better I felt during it.

Sun, 1/20:

+ 30-min Yoga

Mon, 1/21:

+ 45-min TRX Bootcamp #10 (only 5 left from my Groupon)
+ 20-min Pilates

Tues, 1/22:

+ 3.26-mile Track Workout
+ 25-min Pilates
+ 35-min Yoga

Wed, 1/23:

+ 45-min Spin
+ 60-min TRX Workout
+ 35-min Yoga

Thurs, 1/24:

+ 3.58-mile Run (Hills)
+ 25-min Pilates

Fri, 1/25:

+ 2200-meter Swim
+ 25-min Pilates

Sat, 1/26:

+ 4-mile Run
+ 35-min Yoga

The Good, The Bad…

Everything about this week was great except Thursday’s run. The workout was supposed to be 10-min warm-up, 4 miles of running up and down .25-mile hill, then 10-min cool down.

This was my third week in a row of this workout, except this past two weeks were 2-miles of hills. I struggled in both those workouts and when I read that this week would be doubled the distance I wasn’t happy. I knew I wasn’t likely going to be able to do it. And that isn’t a self-defeating thought, it was just reality.

There aren’t very many hills around me unless I drive to the other side of town which I’m not willing to do. I go to Seal Point where there are 3 hill options:

1. a paved .20-mile hill that is gradual for .11-miles, then gets steeper, then curves for the last .05-mile when its at it’s steepest.
2. a dirt .05-mile hill that is straight up.
3. a dirt .10-mile hill that is in-between the first two in difficulty.

I always run the first option, unless I’m with Trainer Dave when he makes me spring the second option.

The previous two weeks I was able to run up the hill six times. Each time was a real challenge so I had no idea how I was going to run it 12 times.

After my sixth time up I was sore, tired and mad that I still had six more to go. So I decided to break things up and try the other two hills. No bueno. At that point my legs could not handle their steepness; it literally HURT to run up them. So I went back to the hill I’ve grown to hate and went up a seventh time. When I got to the top I asked myself, “Why the hell am I doing this?” I ran back down, straight to my car and drove home.

And I only sorta felt bad about not finishing the workout.

But I did wonder if the hill I was running was as difficult as what others use for hill repeats. I consulted a few friends, and my coach too and apparently it is.

The Amazing

Sunrise Over the Golden Gate

I could not have asked for a better run after Thursday’s bust. I was scheduled for 40-min of easy running on Saturday.

I was also scheduled to have breakfast with old friends, two of whom were visiting from out of town. They wanted to visit Crissy Field and The Warming Hut so I decided to do a pre-breakfast run in the area.

Hoppers Hands

I usually only run at Crissy Field during a race or long run so it was so much fun just to leisurely run around and explore the area.

The Golden Gate Bridge in all her glory

Trainer Dave is out of town this week so I’ve had to find alternatives for my strength training workouts. I could have signed up for another TRX Boot camp class, but I only have 5 classes left from my Groupon and I want to stretch them out as much as possible (one per week).

So I decided to be a little brave and put together my own workout that I could do at home on my lunch break:

20-min TRX At-Home Workout

Including the 1-min rest break it’s exactly 20-minutes long. With additional time to move between each exercise it took a total of 50-minutes.

Here’s a quick rundown of the exercises that may need further explanation:

+ TRX I-Lunges: Lunge with arms overhead
+ TRX T-Lunges: Lunge with arms extended in T-formation
+ TRX Single Arm Swings: Like a golf swing but one arm at a time
+ TRX Opposite Arm Lunges: Lunge with opposite arm of lunged leg extended
+ Rocking Chair: Lying on your back, extend legs at 45-degree angle with toes pointed, extend arms keeping them behind ears, then rock back/ forth
+ Walkouts: from standing position, walk out to push-up position, do a push-up then push back to standing position

//

I went through all three sections and was dripping in sweat by the end. I was already tired too but pushed myself to finish a second round. I am definitely going to be feeling this one tomorrow.

Any other at-home strength training workouts to share that I can add to my collection?

Sun, 1/13:

+ 4-mile Easy Run
+ 25-min Pilates

Mon, 1/14:

+ Rest Day, but I still did a 25-min Pilates workout

Tues, 1/15:

+ 5.90 Track workout from Hell
+ 35-min Yoga

Wed, 1/16:

+ 45-min Spin
+ 45-min Strength Training Session with Trainer Dave:
Warm-Up: 3 1-min Planks, 3 1-min Side Planks on each side
3 sets of: 15 Push-Ups, 15 Squats, 15 Hamstring Curls on Fitness Ball, and 15 Burpees
+ 25-min Pilates

Thurs, 1/17:

+ 4.23-mile Run, Hill Repeats
+ 25-min Pilates
+ 35-min Yoga

Fri, 1/18:

+ 2200-meter Swim (1-hr)
+ 25-min Pilates

Sat, 1/19:

+ 11-mile Run
+ 35-min Yoga

The Good:
+ The Spin workout was a killer.
+ Kept up with my January goal of 20-min of Yoga or Pilates every day.
+ This view on my 11-miler.

The Bad:
+ How frozen my hands get while running, even if wearing gloves. I’m seriously over this cold weather (and by cold I mean low 30′s in the AM).
+ Tuesday’s track workout was hard; I did not embrace it.

The Ugly:
+ Saturday’s 11-mile run. It was broken up into six segments and by the third one I was struggling. By the fourth one I was slogging and by the fifth one I was keeling over. I also forgot to take any fuel, and it was so cold I didn’t drink much even though I carried my Amphipod handheld (and hated every minute of it). Just overall, an ugly, ugly, run.

But it’s a good thing this happened which is all I’m going to be able to think about for the next two weeks!

Photo via 49ers Facebook Page