*Weekly mileage ~ Nov. 7-13*

Mileage for the week of November 7th – November 13th

Total weekly mileage: 31

Total November mileage: 63.75

Total year-to-date (2016) mileage: 1,267

Week in review:

11/7      No run/rest day

11/8      42:21 min./5.25 mi./8:04 pace

11/9      35:35 min./4 mi./8:54 pace (+ 2.5 mi. at November Project)

11/10     48:08 min./6 mi./8:01 pace

11/11     33:14 min./4 mi./8:17 pace

11/12     26:09 min./3 mi./8:41 pace

11/13     51:15 min./6.2* mi./8:15 pace (Griffith Park Trail 10k)

*According to my GPS, the Griffith Park Trail 10k course was quite a bit short… my watch calculated the course to only be 5.79 miles with my average pace being 8:50 rather than 8:15. With my warm-up (.55 mi.) prior to the event, I know I ran at least 6.25 miles for the day. I’m never sure how to calculate these types of discrepancies but I’m very careful not to give myself credit for running mileage I did not run.

Given that, as I mentioned in my previous post, I walked away with a 2nd place finish, I’m completely content with how the week unfolded. I had a couple of great runs and a good workout with November Project. Everything seemed to come together how I had hoped it would.

I’m a little in flux as I begin a new week with no immediate goals… I’m still sorting out how I want to tackle my next big one. I’ve got some time but I’m anxious to get to it! ; )

Have a fantastic week!

*Ready to go!*

It’s official! My next race will be the Griffith Park Trail 10k on Sunday, November 13th!

I’m really excited to get back to trail running! My intention this year was to make the switch from predominately road running/racing to trail. However, having moved into the heart of the city, it hasn’t worked out the way I’d hoped. While I’m super grateful for the abundance of mountain trails neighboring the urban landscape, it’s been tricky to get out as much as I’d like. The nearest trail is about three miles from my place and while it’s better than nothing, it’s not very long and way too congested for my taste. (The user demographic seems to be primarily twenty-something-year-old girls that are more interested in showing off their latest Victoria Secret Pink “workout” wear than actually working out. But that’s LA for ya.)

Anyway, there are options and I need to make it a bigger priority to get out and explore. Now that I’m not immediately training for any big distances… that could change soon though… ; ) I’m looking forward to switching gears and hitting the trails a bit more frequently!

Breaking in new trail shoes!

Today was my first day back on the dirt and it went better than I expected! Being just 13 days post-marathon, I wasn’t sure what to expect. I’ve been taking it pretty easy the past week but felt pretty good overall and feel like I’m ready to transition back into training mode.

My fancy training plan.

I’m still tweaking my plan but I’ve got a basic outline. As long as our family schedule works in my favor, I’m hoping to hit the November Project each week. I was successful this past Wednesday and hope I can continue to go on a regular basis. My other cross-training goal is to get at least one solid yoga session in, ideally a class, weekly. Last Monday I opted to hit my mat at home for 30 minutes but I really feel a class would do me some good so I’m going to try to make a bigger effort in the coming weeks.

It’s coming together and I’m ready to go!

*Weekly mileage ~ July 11-17*

Mileage for the week of July 11th – July 17th

Total weekly mileage: 31.25

Total July mileage: 73

Total year-to-date (2016) mileage: 657.5

Run review:

7/11     34:02 min./4 mi./8:31 pace

7/12     25:58 min./3 mi./8:38 pace

21:19 min./2.5 mi./8:32 pace

7/13     47:13 min./5.75 mi./8:12 pace

7/14     35:28 min./4.25 mi./8:21 pace

7/15     25:45 min./ 3 mi./8:33 pace

7/16     29:26 min./3.5 mi./8:25 pace

7/17    45:26 min./5.25 mi./9:08 pace

Last week culminated with the Griffith Park 8k Trail Race. You can read my recap of that race here. Overall, it was a pretty easy week running wise. After my long run last weekend, on very technical trail at Griffith Park, my ankle became a bit sore. Although mild, it bothered me for most of the week. To play it safe in preparation for my race, I didn’t push my mileage or pace and aimed to keep it on the lighter side. I think my strategy paid off.

This week, I’m hoping to get back to business and get back on track with my training. I missed my long run this past weekend due to yesterday’s race and will miss next weekend too. (Perhaps the weekend after that as well. Ah, summer training… but YAY for summer fun and adventures!) at any rate, in order to stay on course, I’ll need to get some longer runs done ahead of the weekend for the next couple of weeks. Fortunately, we’re talking 13-14 miles and since I work afternoons, I’ll have plenty of time to get them done.

My fancy-schmancy training plan.

My ankle is feeling a lot better and although I was exhausted post-race yesterday, I’m looking forward to training and breaking out of the comfort zone I found myself in while taking it easy last week.

Happy running, friends!

*Griffith Park 8k Trail Race recap*

The runner’s high I got from the Griffith Park 8k Trail Race I ran this morning hasn’t quite dissipated yet. Although physically I feel like I ran a hard race (I’m exhausted this afternoon!), the rest of me just feels really content and happy that it was everything I didn’t expect it to be.

As I wrote about in a post a few days ago, I went in with little expectations other than to appreciate the early start before the heat of the day, be well fueled, enjoy being among running community, and just have fun within the experience regardless of performance.

Check, check, check, and check!!!!

The event that I ran was the sister race to a larger trail marathon relay made up of teams of five people. Each team member runs the same 5.25 mile loop. The route was mostly packed dirt and fire lane roads nestled into the canyons of Griffith Park. Within the first two miles the elevation gain is roughly 500 feet. The event I ran today was the inaugural 8k and followed the same course as the relay with the only difference being that we started about 10 minutes before the relays teams, about 90 of them, took off.

The 8k started a few minutes later than planned and there was some slight confusion at the start as to where we were suppose to line up – and which direction we were going – but that was the only fault I found with the entire event.

Teams set up camp on a large grassy slope that is known as the old Los Angeles Zoo, right next to ruins of what used to house caged animals on exhibit. Also, a good place to take pictures if you don’t get creeped out easily… there are stories about the caverns being haunted…

My adoptive Team Nuun Family (minus one) for the morning. Photo credit: www.crossmyheartfitness.com

I was invited to hang out with some Team Nuun teammates from around the area who had a relay team participating. I really enjoyed meeting some new people and reconnecting with the few that I’d met before. I love running, training, and racing for so many reasons but connecting with people who share my love of the sport is truly a highlight!

After a 7-month racing hiatus, pinning on my bib felt so good!

As far as my actual “race” went, I felt good. I felt strong! There was a pretty challenging climb the first two miles and I was proud that I didn’t succumb to walking. I sure as heck wasn’t moving very fast but I felt that maintaining some sort of momentum would payoff. I felt like I was flying after I reached the summit and the trail leveled and then dropped. I smiled. A lot. It’s been a while since I’ve experienced that kind of mental ease – like, “Hey! I’m just here to have fun!”

The classic *stopping the Garmin at the finish line* picture.

Apparently, I was the 8th overall female to finish with a time of 45:26. As far as I could tell, they didn’t do a gender/age category breakdown but I’m guessing that I probably finished in a decent spot. Doesn’t matter though. It was a fun day and great reminder of why I love running and racing!

*Categorize under good life choices*

Current status:

Dinner of champions: pancakes and wine.

It’s officially race weekend and I just nailed Friday night dinner! Blueberry, flax, protein pancakes with cashew butter and maple syrup accompanied by some Charles Shaw merlot in my fancy mason jar. Good life choices.

Seriously, though, I’ve been having a lot of conversations with myself (she’s a great listener and TOTALLY gets me) about the difference between reaching goals and something we hope works out well in our favor: EXPECTATIONS.

I’m notorious for setting my expectations too high. By definition, it’s a strong belief that something will happen or be achieved. The result when it doesn’t happen includes disappointment, self-doubt, and a slew of other negative emotions. I’ll share this example: as you may (or may not) know, for more than a year I’ve been working to build a small business offering writing services such as blogging, web copy, product descriptions and the like. When my family and I decided to finally make the big move to Los Angeles this past spring, it was my expectation that I would be able to build up enough clients and generate a decent enough income so that I would not have to find additional work. (Though I will note that my biggest motivator isn’t money… It’s freedom and flexibility… which isn’t always possible when you’re working for someone else, right?)

Reality set in about five weeks later. Do I still believe I can be successful as a writer and small business owner? In short, yes. However, I took a part-time job that has left me mentally exhausted at the end of the day with little desire to write or find jobs and clients. While that has been on hold for the past two months, I’m feeling a bit more settled now. I’m starting to think that I can allocate more time to my business and once again, begin working toward what I want to achieve by setting some new goals, while letting go of any expectation that I have about where I thought I’d be by now.

My point being is that the difference between expectations and goals lies in the effort. Goals require effort. Expectations don’t. Goals create direction and results while expectations are merely a belief that something could happen.

Why this? Now?

Because not only am I reevaluating what I want from my business, which wasn’t really the point of this post, is that I’m racing my first trail race this weekend and my first race in more than 7 months. I’ve decided that I’m going to run Sunday without any expectations other than running it to experience my first trail race and first race in my new city. Since I didn’t set any goals or put in any additional effort (training) for it either, it makes it easier to not fall into the trap of expecting a specific outcome.

I know the course is categorized as intermediate and challenging. I know that it is forecasted to be in the low 80’s Sunday but should be fairly cool for my 7 AM start. I know that I’m fueling myself like a champ with pancakes and cheap wine. I know that I’ll be happy to be surrounded by running community (because I’ve missed that a lot.) And I know that whatever the outcome, I’ll enjoy the experience without any expectations regarding performance. That statement, in and of itself, is a good life choice! Happy Friday!

*First race of 2016*

After lamenting for the past few months about not having any upcoming races on my calendar, I remedied that last night by officially registering for my first trail race! It’s also my first race of 2016!

I will note that I have technically done a trail race (Ragnar Zion) but it was a relay and the event was cancelled before I got to run my third leg due to snow.

I’m fairly certain I won’t need to worry about snow this time around because the race I’m doing is in the heart of Los Angeles in the middle of July. And it’s practically in my backyard! The Griffith Park Trail Marathon Relay and 8k is on Sunday, July 17th. The main race is actually a five-member team marathon relay but they are also offering an inaugural 8k trail race which is what I signed up for. I think it’s a good place to start and get my bearings since I haven’t been running a ton of trail as of late.

Nuun is a sponsor and I know of a couple of Team Nuun members that will be participating too.

Trail at Griffith Park.

The route is described as being an “intermediate” and “very challenging” course so I better get my rear in gear and get some solid training in over the next three weeks!!!

Also, while I’m thinking about July, my friends at Left Coast Raw are offering free shipping on domestic orders through the end of July. And, they’ve recently launched a new flavor! Cocoa Motive offers 22 grams of organic, plant-based protein from whole food ingredients, per 10 oz. serving. Check out their website for more information about their superior plant-based shakes!