The "Beast-Mode" Syndrome

photo by pexels.com

photo by pexels.com

Beast Mode Syndrome is a real thing. Really. Just “read me out”.

This past weekend was an active one. On Saturday, I hosted a 30 mile bike ride and Sunday I participated in a 15K run. Not too bad, right? Yeah, right. My legs LOVED me by Sunday afternoon…that’s not 100% true. None the less, I had a great time hanging with the San Diego Chapter-Black Girls Do Bike and running with all the crazy St. Patrick’s Day runners in Temecula. It was a GORGEOUS weekend.

I have to admit, I was surprised at how good I felt after my 15K run. Granted, I was a little tired and hungry but it wasn’t until I headed back to my car, I was waiting for traffic to die down and it hit me. It hit me hard! I suddenly felt like a BEAST! I felt strong, unstoppable, hard core and kind of amazing all at the same time! I could not believe I survived such a high impact weekend! OH YEAH, I had all the symptoms of BEAST MODE SYNDROME.

Have you ever had a time in your life when there was A LOT going on and you had NO IDEA how you were going to get through it but you did? You made it to the other side and accomplished more than you expected. It could have been a project at home, work or some kind of physical activity. Take the time to pat yourself of the freak’n back, be proud of yourself and tell somebody “I got that BEAST MODE SYNDROME going on!” and keep pushing forward.

It’s OK, bask in it, baby!

Posted on March 19, 2019 and filed under Women, Women's Fitness, Fitness, Cycling.

When it’s time to do it inside…

pexels.com photographer William Choquette

pexels.com photographer William Choquette

TREADMILL RUNNING

The weather is not giving in to the sun and warm air and running outside is getting harder and harder. Of course, I am here to tell you “not to give up and find your way to a treadmill”! I know, I know. . .the treadmill can be a bit of a bore but there are ways to drum up your workout and stay in shape for all of your upcoming events.  Check out these ideas that will help keep you moving!

1. The Speed Demon.

Run easy for 10 minutes, then set the treadmill at a speed about 20 seconds faster per mile than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.

2. The Progression.

Begin with a 10-minute warmup, and then set your treadmill at a speed of about 15 seconds faster per mile than your best recent 5-K pace (this new pace becomes your 5-K goal pace). For your first treadmill workout at this pace, run continuously for 5 minutes. Finish the workout with 10 to 20 minutes of easy cool-down running. For each of the next 10 weeks, run the same workout but increase the time you spend at your goal pace by 1 minute per week. At the end of 10 weeks, you should be able to run a 5-K race at your goal pace.

3. Indoor Hills.

Warm up for 10 minutes, then set the treadmill at your approximately marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown.

4. The Broderick Crawford.

This workout gets its name from its "10-4" pattern, a familiar phrase to fans of the old Highway Patrol TV series. Begin by warming up for 10 minutes, then run for 10 minutes at your current 10-K race pace. Jog very easily for 4 minutes to recover, then surge again for 10 minutes at your 10-K tempo. Recover for 4 minutes, and complete the workout with 10 minutes of easy cool-down running.By regularly running treadmill workouts like these, you can develop a better sense of pace, increase your running economy and learn to deal with hills more efficiently. Best of all, come spring, you'll be ready to set some new PRs.

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!

From Running to Cycling

TIME TO GET ON THE BIKE

pexel.com photos  Roman Pohorecki

pexel.com photos Roman Pohorecki

My first duathlon of the season is coming up and I have not been on my bike since September 2018. Here are my excuses. . .

  1. When duathlon season was done, so was I!

  2. It is too COLD to ride right now.

  3. It’s raining ALOT in San Diego!

  4. I don’t wanna get on the bike, I’m scared. LOL!

I know, pretty pathetic. I am a runner through and through. Rain or Shine, I will show up for a run, but getting on a bike takes a little bit of an effort. So, here are a few tips I use to get me to start cross training on a bike.

Jump on my spin bike for 20 minute intervals. Just like running, I have to ease my way back into training. So, I start on my spin bike twice a week for 20 minutes the first week, 30 the next and so on.

Read cycling magazines for motivation. I love reading running and cycling magazines. The photos and articles really inspire me to start moving.

Find a group of riders. It’s always fun to join other riders and find new routes to take. I recently attended Black Girls Do Bike and TriClub of San Diego meetup to learn more about their group rides.

Host your own riding party. I just signed myself up to host a ride. What better way to get myself out there than to invite others to join me? Knowing other women are depending on me to make an event happen really gets me fired up and ready to ride. So, I am hosting my first ride and if it’s a success I will do it again.

Good luck and let’ get riding!

Black Girls Do Bike | San Diego Tri Club

Posted on February 18, 2019 .

10 Reasons Why I Love My 4 Mile Fridays

I started my 4 mile Fridays a few months ago while training for my last couple of duathlons. Something I needed to do to stay motivated and get out of bed (really to get out of bed). I started posting my runs every Friday on my Instagram story for my own personal accountability. The more I posted the more people supported my craziness! So, now I feel like I have to get my 4 mile Fridays in…YASSS!

Check out 10 more reasons why I love my 4 mile Fridays

1. Gets me out of bed. 
2. Makes me feel like I have accomplished something other than the “norm”. 
3. Fights off all the negative thoughts that swim in my head. 
4. Controls my anxiety. 
5. Puts steps on my watch so I can brag about it at work with co-workers I compete with (I usually win-HA!). 
6. Brings incredible happiness & excitement to my soul for the entire day.
7. Reminds me of how blessed I am to get up on any given day and get those miles in and I’m STILL able to walk (not necessarily straight but I’m walking)!
8. Reminds me of how strong I am. 
9. Shows my girls that daily physical activity is a MUST. 
10. Gets me excited for an incredibly long HOT shower after my run (the best on a cold Friday morning)! ❤️

SeeNicRun Instagram

Posted on February 8, 2019 and filed under Girl Power, Goals, Motivation.

IT'S COLD but you GOTTA KEEP IT MOV'N!

Photo credits ACE Fitness

Photo credits ACE Fitness

It’s that time of the year and it’s CoLD outside. In the morning, the bed feels so warm, it’s hard to get up and get out. Well, training must go on and I love using Mel Robbins FIVE SECOND rule to push myself out of bed. What do you do?

Now, I know I am in San Diego and not in the middle of a winter vortex but I am VERY familiar with chilly winter mornings and biting-cold nights. I am a Missouri girl born and raised. So, I am very familiar with sprinting from the house to the car trying to avoid the cold. It never really worked.

This MIGHT motivate you to keep going. Last week, it rained every day in San Diego and it was cold. I got up every morning, grabbed my gear and headed out for my morning run or gym workout…IN THE RAIN. I had a half marathon coming up, I was not going to let the rain slow me down. It was amazing!

5 things to Beat the Cold and Keep it Moving_No Excuses

  1. PREP THE GEAR near the BED. In short of wearing your gear to bed, I prep my gear near the bed. I make sure all my gear is ready to go so I can get up, do a quick change and be ready to hit the front door before I really wake up and change my mind.

  2. COVER UP TRIGGER BODY PARTS. Did you know if you do not cover your head in cold weather, you could lose up to 50% of your body heat according to Harvard Health? A cold head can also trigger blood vessel constriction under certain weather conditions. For me, my ears, neck, hands and feet HaTE the cold weather. Cold body parts make for an uncomfortable workout, so COVER UP. Plus, you don’t want to get sick.

  3. YOUR GOALS SHOULD BE VISIBLE. If you want to lose weight, get stronger, compete stronger or run faster, skipping training days will not get you there. Make sure the goals you set for yourself are visible before you go to bed and when you wake up. So, when the alarm goes off and you are laying there thinking “WHYYYY?”, your goals will remind you.

  4. TRAIN WITH A PARTNER. If you are not training with someone already or using a personal trainer, find one. The best thing about training with someone, you hold each other accountable. If you’re a good human being, you will not leave them waiting for you in the cold and yes, I typed “if you’re a good human being”. Can you tell i’ve been left before? LOL!

  5. BE GOOD TO YOURSELF. When you actually push yourself through the cold, it’s only going to benefit you and it’s going to feel gooood! You will feel like a BADA$$ after fighting the cold air, finishing a great workout and prepping for the next big thing of the day!

Did you know that training in the cold builds character and strength? Training your body through uncomfortable conditions makes you stronger mentally and physically. You will be better prepared when training or competing under perfect conditions.

Be happy and stay fit!

Mel Robbins 5 Second Rule | Harvard Health

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