Posts filed under Running

Seasonal Allergies and Outdoor Training

 
 

How to Workout and Run Symptom-free Outdoors

Before reading this…please consult with your doctor first. What works for me will not work for the next person. OH and I’m not a doctor!

If you’re like me and suffer from seasonal allergies_hay fever or asthma, sometimes training outdoors can be daunting.  For me, my allergies hit when I least expect it but now I know how to take better care of myself after visiting the doctor one too many times and doing a little more research.

Check out these great tips!

  • Plan Workouts when the Pollen Counts are Low

Pollen concentrations are usually at their highest from 5 a.m. to 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology association, so make sure you plan your workouts at another time during the day.

For many of us, we develop symptoms when the pollen count is 20 to 100 grains per cubic meter while others can tolerate much higher counts. Pay attention to the pollen counts in your area, keep track of your allergy symptoms and when they occur. I suggest running/working out outside when the pollen count is below your personal tolerance level.

  • Avoid Watery & Itchy Eyes with the Right Shades!

If you suffer from itchy, watery eyes during allergy season, try wearing wraparound sunglasses when outside. I know it may not be all that fashionable, but make it work. “You better WORK IT GURL!”…sorry…I get a little excited. If wraparounds are not your thing, use eyedrops an hour before you head out the door.

  • Hit the Treadmill on a Windy Day

I KNOOOOW, treadmills can be boring but your health is more important. The wind spreads pollen throughout the air, so running indoors when it's windy can help. Here’s another tip, you may even want to avoid running outdoors the day after high winds as well. I know!

  • Cover Your Nose and Mouth

If you think wraparound sunglasses are uncool, looking like a bank robber may not help either BUT you might want to consider wearing a mask or bandana to cover your mouth and nose. It will decrease the amount of pollen that gets into your nose and lungs.

  • Run after a Rainstorm . . . The BEST

I ABSOLUTELY LOVE running after it rains. After a nice wet storm, the pollen count drops drastically because the rain washes pollen away and you are less likely to experience symptoms after it rains.

  • Clean that a$$, a$ soon a$ possible, after an Outdoor Workout

The worst allergy symptoms usually don't occur until about an hour after you come in contact with the pollen, so you may actually be able to run outdoors without experiencing symptoms. But to reduce your risk of symptoms after your outdoor workout, make sure you take a shower and put on clean clothes as soon as you get back.

  • Follow the Doctor’s order and Take Your Medication!

In the past, I was the WORST at taking my allergy and asthma medicine but now, I hate to miss out on the fun of being outdoors, so I am ahead of the game. Again, follow your doctor’s instructions. If you have asthma, use your inhaler approximately 15-30 minutes before you start any physical activity, and make sure you warm up SLOWLY. Always have your inhaler with you when working out or on the go. When it comes to allergy medicine, consult your doctor, drink lots of water and BLOW THAT NOSE!

GOOD LUCK and DO NOT SNEEZE ON ME!

American Academy of Allergy, Asthma, and Immunology | pollen.com | treadmill workouts | blog inspired by Christine Luff

Posted on April 2, 2019 and filed under Wellness, Training, Running, Fitness, Health.

The Fastest Woman Alive...

I am no Carmelita Jeter but there are days, in my head, I feel like I am the fastest woman in the world! That’s when a little cross-country high school girl or some random twelve year old coasts past me and I quickly remember I am a mom_in her 40s_trying to hang on! Yeah, ok…GOT IT! #realitycheck

This weekend I ran in All State’s Hot Chocolate 5K run here in San Diego. I ran this event for the first time last year and really enjoyed the vibe, so I had to do it again. The course is surprisingly hilly but it’s a great run/workout. My plan was to run an 8 minute …maybe a 7:30-7:45 minute mile pace. I wasn’t sure because my daily runs were holding steady at a 8:30 min/mile pace. No faster, no slower. It could be the watch. I mean, I do need a real running watch.

Well, I surprised myself and cleared a 7:11 min/mile pace finishing with a 22:19, my fastest time since late 2016. I was the 7th woman to cross the finish line and 1st in my age division by 2 minutes.

At the start of the race, as soon as the gun went off, the front runners took OFF! For the first 1/2 mile, I was running pretty fast and was a little nervous because I wasn’t sure if I could hold that pace. I wasn’t comfortable AT ALL but I decided, it’s time to be comfortable being uncomfortable. I focused on various people in front of me to keep me going, then C street happened. It went up, leveled out, up again, leveled out and up ONE MORE TIME…UGH! For a few hot seconds, I had to walk up that hill and then I thought to myself, “What the HECK are you doing?…RUNNNN!” So, I did and made it to the top of the hill, rolled back down the hill and prayed for the finish line to be right around the corner. Once I figured out I was almost done, I took off like a bat outta hell. I looked mad-crazy but I finished strong.

After the run, I felt the benefits of all my training because nothing hurt! WHAT?! I recovered quickly and was ready to EAT! I hung out for awhile, saw a few of my running buddies and headed home. That’s when the recovery started. After a nice breakfast, pedicure and momma-daughter time, I took a nice little nap and was ready for a new week!

Running is definitely my happy place and this past weekend, I was VERY happy!

I am in a much better place now than where I was last year. Thank God and thanks to running.

Carmelita Jeter | Hot Chocolate 15K/5K run

Posted on March 25, 2019 and filed under Women's Fitness, Running, San Diego events, Fitness.

MANTRA RUNNING

Two years ago, I was having a really hard time getting back into “running shape”. My body felt like a square brick and I was falling A LOT! At first, I thought aging had finally caught up to me or maybe I wasn’t eating the right foods, non-the-less, I didn’t have the mojo to move properly. I tried everything but nothing seemed to help. I finally went to the doctor and my therapist to find out, “What the heck, man?!?”.

Later, I learned I was suffering mentally and physically from post traumatic stress disorder. Yep, PTSD. At first, I thought my therapist was pulling my leg but after chewing a few layers from that onion, she was spot on. See, a year prior, I physically fell apart because my life was falling apart. My body literally could not take the stress and it completely broke down. I couldn’t eat, sleep or workout. It was pretty rough.

My therapist told me I needed to change my way of thinking and focus in order to move forward. I started with meditation and cognitive therapy (taking negative thoughts/ideas and replacing them with positive ones). Both were helpful but not enough to get back into running. Helloooo! I’m a runner here! I gotta movvve.

Again, I tried everything from yoga to plain old walking and I have to say, I was bored OUT OF MY MIND! I had to find a way to start running again so I did a little more research on my own. Through my attempts with meditation, I learned about mantras, the idea of taking a a statement or slogan and repeating it over and over again. I found it fascinating that just a few repeated words could actually reprogram the way you think of yourself.

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It wasn’t until I saw an interview with 50 cent, the rapper, discussing mantras. 50 cent was given his own, special mantra from Deepak Chopra and it changed his life. Changed his life? Really? 50 cent? OK, I have to try this. I don’t know why the idea of 50 cent chanting a mantra intrigued me but it did and I figured, why not give it a shot.

I was not going to sit in a room alone and OHMMM my way through a yoga class, so I decided to try chanting my own mantra while running. I picked three words that described my future-self, locked it into my memory bank and headed out for a run. I started to chant the following phrase, “I am powerful, strong and blessed”. At first, I found it funny because I felt ridiculous running and chanting at the same time, but I kept going. Once I hit a rhythm, I started to focus on the words, my pace and my breathing. Next thing I know, the run is over and I successfully completed 3 miles. My mind was clear. I actually felt powerful, strong and blessed. I finished my run without falling or feeling exhausted. I used this method over a period of a month and it literally turned my training around.

I am not the first person to discover mantra running. Running is a very mental sport and many elite runners use mantras to get through some of their toughest races. For me, mantra running has evolved in the few years. At first, I was simply trying to change my focus but now, I use mantras when competing or when heading out for a tough, long run. Mantras are powerful and extremely effective. It’s a true testament on how your mind, body and spirit work together.

If you would like to learn more about mantras, shoot me an email. Let’s find out what words would work for you and try them on your next run. Good luck and happy running!

Entering the New Year with a Quiet Bang

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I just completed my first event/half marathon for the year. It was nice, easy and surprisingly strong. Go figure…weight-lifting makes you stronger! During the off-season, I did a lot of weight training, eating and very little running. I took a few days off and when I was ready, I started running again. I didn’t put in a whole lot of miles but enough to keep me moving.

During the Christmas break, I did a handful of workouts with my soccer-playing daughter. She did a lot of strength and power training. My oldest girl, the track-star, worked her butt off and motivated me to do something every day. She woke up ready to run and lift and sprint and GO and and and GO! So, to have that energy in the house definitely helped.

I did SandyFeet’s Resolution Run - Half Marathon. At first, I was thinking about dropping down to the 10K because I didn’t run a ton of mileage before the event. It amazes me that I still get nervous but my daughter encouraged me to run the half marathon anyway. “MOM, just run the half. You’re in shape and at the end of the day, you will finish it., fast or slow.” EYEROLL, she was right. I ran a 7:45-8:00 min/mile pace. I felt strong throughout the entire race and the only time I stopped was at mile 4 cause a Gurl had to GOOOOOO!

The course was nice and flat. There was not a lot of 1/2 marathon participants and the weather was perfect. I was happy with my results. I got 3rd in my age division and 12th overall female. It’s a great start to an awesome year of running, cycling and possibly swimming! Yep, swimming. I am facing my fears this year!

So, Race #1I checked off! Next month_Valentine’s 10K run in Coronado! Hope to see you there.

SANDY FEET EVENTS | FOLLOW ME ON THE GRAM | KOZ EVENTS-Valentine’s 1K, 5K, 10K run

A GREAT YEAR full of GREAT STUFF

Image from pexel.com

Image from pexel.com

I am not a big believer in New Year’s resolutions, mainly because I can’t keep them. I have these great ideas and then they fizzle after the first couple of weeks of the new year. Having typed that, 2018 showed me something new. It showed me that staying focused, staying on top of what’s important and being a little proactive will make for a great year full of great stuff! In 2018, goals were made along the way. Professionally, personally and athletically…mainly to handle my anxiety but it turns out, my goals handled my life!

This year, I decided to really think about who I want to be, where I want to go and how in the heck am I going to do it? I didn’t want to just write down and study a list a year, I wanted a realistic plan. I found a pretty cool tool on LinkedIn from the pages of Tony Robbins called Goal Mapping. You may have heard of it. You not only write down your goals_you answer two major questions, WHY is this goal important to you and WHAT STEPS do you need to take to get there?

This is a great tool to be alone with. Try and fill it out when you are alone, there are no outside influences and really try to make your dreams become reality. Goal Mapping is also an awesome tool for athletes, a sales office, a small business owner, even an active mom/wife who’s busy within her community. Goal Mapping puts things into perspective and sets you up for success.

Each year, my daughter and I have a “goal mapping” conversation, at least twice a year. She looks at accomplishments and mishaps in the past year, I tell her to write them down. Then we go through the “should-of, could-of, would-of” conversation to get all the gunk out of her system. Then I ask her, “What do you want? What do you want to accomplish? and How bad do you want it?”. I tell her to WRITE IT DOWN. Then, we come up with a plan on how she’s going to get there. It’s very effective. Again, student, parent, working-joe…you can use this tool!

For me, 2019 is the year of BUILDing. Each month, I want to build something new. Whether it’s organic, financial, relationships…SOMETHING. I don’t care, as long as I am builder great things in my life, that’s the theme for 2019 for me!

What is your word of he year? STRENGTH? FIGHT? WORK? GUIDE? FAITH? HOPE?…Before starting my Goal Map, I wrote the word BUILD at the top of the page. I have a new life right now. I am on my own, I am not looking back and I am excited! What’s going on with you? Write it down? Why is it important to meet that goal? Write it down…etc etc.

Even though I’ve been running for years, it’s like starting a brand new race. I am not familiar with the course, the people or the area the event is being held in but I’m ready. It’s scary and exciting all at the same time. My heart is beating fast, the gun goes off and I am out there with hundreds of thousands of people who are also trying to make it to the finish line. You know what? We will all get there in our own unique way and when we do, it will be fantastic!

So, if you are looking to start something new, start writing it down, ask yourself why and what are you going to do to get closer to your 2019 goals!

HAPPY NEW YEAR

Tony Robbins | Goal Mapping

Holiday Break | Off Season Training | Goal Setting

I am one of the lucky ones. I have a little time off before the New Year. I have to admit, I am enjoying my time off. During the first couple of days, I forgot I didn’t have to wake up at the crack of dawn to workout. It was nice to sleep in, casually get up, head to the gym and/or run a few miles before starting my day. I immediately decided not to beat myself up if I didn’t follow a specific training plan. I have plenty of time to train in 2019. Right now, it’s all about eating a lot, maintaining a good-healthy weight and just being happy.

The first weekend before Christmas, I wanted to run 8 miles. After 5 miles, I was bored out of my mind (screaming this out loud as I type)! Yes, the “running addict” herself_the f i t n e s s freak goddess_was bored with running AND working out! Instead of beating myself up about it, I celebrated that I finished 5 miles, headed home, ate several pancakes, hung out with my girls and enjoyed the rest of my day. That run pretty much set the tone for the rest of my holiday break and it couldn’t have been any sweeter.

I have a half marathon coming up in about 10 days and I am mentally ready for it because I know I can complete it. Will there be any SeeNicRun record breaking time that day? Uh-no, I think not but what a great way to start the year off with a nice and easy 1/2 marathon! Uh-huh.

My goal for 2019? “BUILD”. I want to build a solid foundation for myself with my own talent, strength and ability_professionally and personally. I have a lot of things I want to accomplish in the next few years and 2019 is going to get me there. What word describes how you see 2019? What are your goals? Share your thoughts and let’s kick 2019 in the “BOOTAH”!

Run and Wine

“Wining” + Running makes for a perfect day!

I have to say I am having a great “end of the year, birthday month”! I was recently invited to pretty cool birthday party hosted by my new friend Carrie from KOZ Events. The party was a day of wine tasting and running. Yes, it’s possible and yes, it was perfect.

I had NO IDEA Ramona had wineries! We ran from Carrie’s place to Kohill Winery, Principe Di Tricase Winery and later to the Cactus Star Home (links listed below).

Even though there were three stops, the “running” tour took most of the day. Each stop was approximately a mile away. Carrie had it all set up. You could run, bike or shuttle to each spot. One person set up the cheese, sweets and crackers at each stop, each person had a wrist band for wine tasting ($1 each spot) and the running route marked and easy to follow.

If you are looking for something cool to do with your running buddies, the Ramona Wineries is it. The area is pretty secluded and if you’re lucky, the weather is perfect. I mean, it’s San Diego, what more could you ask for?


CHECK OUT 4 REASONS to do a RUN AND WINE Event

  1. Learn how wine is created and what to look for in a good wine. The owner’s of each winery love talking about wine, what they are working on and how they created each bottle they sell. Best way to learn and be inspired.

  2. Drink wine with friends. For me, hanging with friends and reminiscing about the season is fantastic. Yes, I am a running nerd. So, hanging with like-minded athletes and sharing next year’s goals is so much fun!

  3. Team building. Another plus about this wine tour, there were a few of us who train together AND we are on the same competitive team. The only time we see each other is on race day. It was nice to sit and have a glass of wine with “the ladies” my team and bond!

  4. End of season celebration. For the serious runners and those serious about running, I am pretty sure your running season is all planned out, right? Why not plan a “end of the season” party/event with a “Running Wine Tour”? It’s all of the above + a celebration you survived another running season.

    FOR MORE INFO ON RAMONA WINERIES, CLICK ON THIS LINKS BELOW!

Kohill Winery | Principe Di Tricase Winery | Cactus Star Home |The Best 10 Wine Tours near Ramona, CA 92065 | SAN DIEGO WINE TOURS AT RAMONA RANCH WINERY | KOZ Events 2019

Most Inspirational Athlete of 2018 - SD Tri Series

What a surprise tonight! I was named the “Most Inspirational Athlete of 2018” by Koz Events and San Diego Triathlon Series. I am in shock and honored.

If you know me, you know I had a rough couple of years_personally. At the beginning of this year I decided I needed a good distraction, so I committed myself to train for AT LEAST 3 duathlons and couple of running events. I surrounded myself with other multi-sport athletes ended up doing 7 duathlons, 3 5K runs and 2 half marathons this year!

Yep, I desperately needed strength and positivity in my life and I got it. As each month flew by this year, I was getting stronger mentally and physically. I was not going to be stopped.

I want to thank all my parents, daughters and close friends for their support and motivation to keep going this year. Thank you KOZ events and the San Diego Tri Series from the bottom of my heart and "sole" for pushing this old-girl forward and making 2018 a fantastic year! So grateful. 

KOZ EVENTS | San Diego Tri Series

San Diego's Trail Running Series

If you are looking for your next challenging run why not try a few trail runs? Trail running is a great way to increase leg strength and build endurance. Every trail is different because of the hills, rocky terrain and unbalanced trails.

SEASICK SPORTS has an awesome series of trail runs right here in the San Diego area. If you are new to trail running start with one of their 5K trail runs and work your way up to a half marathon. What makes each run unique is that each run has it’s own challenges. Don’t worry, the race crew does a great job of directing the runners and helping everyone have a successful event.

Check out the upcoming races below. For more information, click on the photos and sign up with raceroster.com OR come out to registration, sign up and say “HI” to me and the volunteer crew! We would love to see you out there.

SEPTEMBER 19TH. Welcome to San Diego's only trail race through beautiful Gonzales Canyon Open Space and Torrey Highlands Community Park.

Participants at the 4th annual Carmel Valley trail race, regards of distance, will experience one of the hillier courses you will find without heading to the mountains. Elevation gains are only between 300'-700" depending on the course, ans some of the hils you may encounter are short, but steep. raceroster.com

DECEMBER 9TH. Welcome to the 4th Annual Del Dios Trail Half Marathon, 10k, and 5k at beautiful Lake Hodges in Escondido, Ca.

Join us for San Diego's fastest growing trail race. Take in the picturesque views of one of San Diego's most beautiful lakes, as all courses will feature dirt service roads or single track trails, with elevation gains between 100'-500'. When hills are present they are short but steep. raceroster.com

MARCH 9TH. Welcome to the 4th Annual Coast to Crest 10K and 5K trail race in Del Mar, Ca.

This very flat, very fast trail is considered a SPRINT COURSE by most, and if you are a runner looking for a new PR, then look no further. Both the 10K and 5K courses feature spectacular views of the lagoon, and a DOWN HILL finish. The trail is beautifully groomed and 100% dirt trail. raceroster.com

NOVEMBER 24TH. Welcome to The 2nd Annual Black Mountain Trail Half Marathon, 10K and 5K (new distance)!  The most technical race on the ERS" Sunshine Series schedule. 

Join us and burn off all that Thanksgiving food, as we race up to Black Mountain Peak in the beautiful Rancho Penesquitos area of San Diego County. 

The race location has moved over to Black Mountain Park, to give the event a more relaxed and spacious feel, but don't worry runners... you are still going to hit the top of Black Mountain. 

The courses are both 100% double wide trail, with a small mix of single track. Half Marathon elevation gains will be around 2100'. raceroster.com

FEBRUARY 16TH. Welcome to the 2nd Annual San Pasqual Valley Half Marathon and 10K, this race is as scenic as it gets in San Diego County. Regardless of which distance you choose, runners will be treated to epic views as they race along the vineyards and orange groves of San Pasqual Valley. 

The 10K is considered to be a relatively flat course, while the Half Marathon will summit the mountain, not once but TWICE, in this out and back course.  There is a chance this race will make you hate running, but fall in love at the same time. The views are definitely worth the effort, and are second to none once you reach the top. 

Wine at the finish line!! That's right... You read that correctly! We have partnered up with Old Survey Vineyards, to do a FREE wine tasting at the finish line. Each runner over the age of 21, will receive a custom branded wine glass at the finish line. raceroster.com

That Last Minute Decision

HOW MIND OVER MATTER WORKS…

Well, the craziness continues and if you’ve been following me, it’s no secret that I am enjoying the craziness. The latest challenge, the Temecula Half Marathon. The struggle is real! LOL! I just started my endurance training 2 weeks ago! #craziness

A month ago, I was up to 7 or 8 miles and I was in duathlon shape but not really “half marathon” shape. I knew the Temecula Half was coming up and I was an entry winner from a previous run. All I had to do was sign up, but October 21st arrived sooner than expected. Dang it!

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Well, two weeks ago, a good friend of mine convinced me to join her for her Sunday morning 10 miler training runs. TEN! She didn’t have to twist my arm because I was ready for the challenge and MAN I felt it. 2 weekends in a row.

I finally signed up for the Temecula half last Thursday and started praying and thinking_A LOT.

I wanted to finish the race in 1 hour and 40 “something’ minutes. I refused to completely stop. If I stopped running I better be walking at a fast pace. I knew I would be good for AT LEAST 10 miles. Well, 11 miles into it, I was AOK! Miles 12 and 13? Those two miles were another story but I ran/walk the last hill and sprinted to the finish because a couple of women decided to race me to the finish. UGH! I got’em. LOL!

SANDY FEET EVENTS did a great job with this half marathon. In the past, the route has been very hilly and we ran on an uneven dirt road. This year, the route was pretty straight forward. The road was paved and the only challenge was an 800 feet elevation between mile 3 and 7. No complaints AT ALL. I think “real races” should be challenging and this one delivered. The wine and beer garden was amazing but they needed more taco trucks! So, great job TEMECULA HALF and to the crazy, hardworking ladies of SANDY FEET EVENTS_”thank you” for a great time.

 
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What I want to share with you…how MIND over MATTER really does work and this is how it worked for me.

  1. Stop doubting yourself. If you put the work in, have a grasp of what’s going on and you love what you do_leave doubt at the door.

  2. Visualize. For three days I visualized myself running each mile. I knew how I would feel and I could see myself running a particular pace, even if I had to walk, I knew how that would look and applied it to my Sunday’s race.

  3. Be realistic. At one point in my half marathon running life, I could pace at a 7:30-7:35 minute mile. I KNEW I was not prepared for that, so I figured if I could pace at an 8:30 mile, I would be good. 8:19 was my average pace.

  4. Stay strong mentally, physically and spiritually. I kept a positive mind, took care of my body and stayed positive. The day before the race, someone shared their negative/doubtful thoughts towards my race goal. It took me by surprise but I didn’t let it bother me. Right then and there, I knew I was ready for this race and would be successful.

  5. Learn from your experience. Each race I participate in, I learn more and more about who I am. No matter where I am in life. This race taught me, “mind over matter” is powerful and I need to start applying this theory to my real life. It’s happening and my life will be awesome and I am excited for the future!