A Runner’s Circle Run Club (ARC)

Shortly after my disappointment in my finish time in the San Diego Rock-N-Roll Marathon, I decided to change my surroundings. So I joined the ARC Run Club.

Although they call it a "Fun Run", it's hard not to compete. But I’m happy to say that my pace has improved. There is no doubt that surrounding yourself with the best brings out the best in us.

Everyday I find a little more strength and motivation within in me to push a little harder. Every day, my pace improves and I feel great, and every improvement no matter how small contributes to a happier me.

Thank you ARC Family for always being there for me!

Celebrate Each Second

I sometimes get discouraged when I have a bad day do not meet my target. This only last for a minute though, because I remind myself to look back and compare. As long as I’ve improved my pace by even (.0001) seconds, I should drop the “self pity” act immediately.

To finish a Marathon and even a Half takes a great amount of training, patience and endurance. Every (.0001) second makes a difference and brings you closer to the finish line. So celebrate each second of improvement.

My First Marathon

Hope you do not mind hearing a little about me. In 2002, after The Ohio State Buckeyes won the Nationals, my baby then 17 years old decided that was the university of his dreams. That of course was my nightmare. My baby was going almost 3000 miles away. Why not California State "Anything". Anything but, that far away. But how could I destroy his dreams, I just suffered silently, and helped him prepare for his new journey.

But, I needed something to prepare me for the moment he left and the duration of his studies. That year I decided to train to run a "Marathon". People still ask me " Why not a dog"? They require less time to train, and surely,training them is less painful. I finally said " Okay guys, if I do this for a good cause, would you stop picking on me"? So I decided to select a good cause and my choice was Train To End Stroke an endurance training and fund-raising program, benefiting the American Stroke Association, a division of the American Heart Association, in which participants train to run or walk a full or half marathon.

I became part of this program shortly before I took my "baby" to The Ohio State University in September 2003. By the way, they gave me a gym bag which says, "I swapped my kid for this bag at Ohio State". Wow, they had no sympathy, they had to rub it in. In the beginning I could not stand to look at it, but then I started to use it to carry my training gear. Well at least I got something for all the extra out of state tuition I was paying for.

I trained constantly, and I finished my first marathon which was the The Los Angeles Marathon in March of 2004. And like they state in the movie Spirit of the Marathon," When You Cross The Finish Line It Will Change Your Life Forever". This event changed my life. It will also change your life.

As for the bag I traded for my kid, it's still kicking after the countless Marathons and Half-Marathons I've completed. It's a little faded to say the least, and I keep telling my son, that he needs to come home, so I can put it away. But, he's not listening. Sometimes I think he's challenging me, or maybe he likes the person I've become after my life changing experience of completing a Marathon.

Journey to Boston Qualifier

Journey to Boston Qualifier

On August 31, 2008, I completed my last event in my division. On September 18th, I entered a new division. My goal in this division is to qualify for The Boston Marathon. In order to do this I have to work very hard to improve my pace. For the last year I’ve been working very diligently trying to make a major improvement. Day after day, I kept noticing little or no improvement. In my search for a method, the book Chi Running was recommended by one of my friends.

I began reading the book and implementing the suggestions little by little. The suggestions and information has helped me improve my pace. It has also helped me feel more energized at the end of my runs. I’m more relaxed during my runs, and I can really feel the difference. I purchased a book for my son and the audio book for my daughter. I’ve also passed on the information to my team mates.

To be a Boston Qualifier is my goal, and I know that by using the principals of Chi Running, I've improved my form, endurance, strength and stamina and ultimately my pace.

Family Exercise

I often hear mothers say that they don’t have time to exercise because they are too busy with caring for their family. I really see this as an excuse and an insult to their loved ones. First of all a family needs healthy parents which can provide for the family at all times.

Accountability is of utmost importance when it comes to the health and well being of your family. If parents to not take care of themselves, they are putting themselves at risk of not being there for their family. It also sends a conflicting message to all the family members, because they will not learn to take care of themselves and the “saga” will continue when they become parents.

How about including a “Family Exercise” activity to the agenda? Here’s to a healthier you, a healthier family, and a healthier nation!

The Spirit of Columbus Virtual Half Marathon

The actual Spirit of Columbus Half Marathon course begins at The Mall at Tuttle Crossing in Dublin, Ohio. The journey is down Riverside Drive along the Scioto River. Participants passed by Upper Arlington, Grandview and Perry Township arriving in Columbus to a view of the Columbus skyline. Athletes will enjoy a gradual downhill course certified with the United States Track and Field Association. This event took place on August 30, 2009.

As for my virtual event, it took place on August 29, 2009, in celebration of my son’s 24th Birthday. My custom made bib sported the # 82985 which is my son’s birth date. The location was in Griffith Park, located in Los Angeles CA. The course had a variation of fat, downhill, some small hills and (1) big hill, which I dubbed “the beastly one”.

Anyone familiar with the news in Cali will remember that due to various fires, the air quality was not cooperating with any runner that weekend. So, I can say that for the first (8) miles the air quality was tolerable. The remaining 5.1 miles were quite a challenge to complete. But, being a woman of my word and a stubborn one at that, I completed the distance.

This is my second Virtual event. I have to say that the savings is great. There is no Airfare, nor Lodging expenses involved in the investment. Best of all, you are very relaxed and well rested for the event.

HAPPY BIRTHDAY ARI!

August 6, 2009

Hi Ari:

I hope you have a beautiful day! Have fun with all your friends and don't eat too much cake, save some for me.

You are Five,
How time flies,
Enjoy this time,
For soon you'll find,
Six will be here,
And year after year,
My star gets bigger,
Smarter and Brighter!

Love,
Aunti Ca

The Enlightened Warrior’s 1st Race

It finally happened on July 26, 2009, San Francisco Marathon event. The journey took almost one entire year of training and endurance, but my daughter finished her first event. She even has the medal to prove it although she (almost forget to get it) after crossing the finish line.

Her Pre-Race preparation was as organized as her training. First she was not able to pick up her packet and goodie bag, due to a few unexpected auditions which came up. No matter, I figured out of way to pick it up for her, she was not dodging this one.

In checking her athletic attire, and equipment, I noticed many things missing. Her answer to all the questions about where they were was “I’m going to use yours”. It’s a good thing I brought an extra water bottle. Imagine that!

Despite all the dodging training and previous events, she did well. She only missed her target finish time by 2 minutes. But, you have to see her face in the picture of her crossing the finish line! Something is missing a “smile” maybe. After all, it was the finish the line.

I’m very proud of you “Enlightened Warrior”! You ran the San Francisco Marathon’s First Half-Marathon, the tougher of the two. And you can now say that you ran the Golden Gate Bridge. An additional token to compliment a very memorable event.

Next?

Listen to Your Body

This morning the alarm went off, and I was not too happy. “You’re tired anyway just take the day off”, the little voice in my head repeated on several occasions. I quickly pressed the snooze button, and contemplated the thought of just sleeping in. The alarm went off again, and the little voice kept torturing me. I pressed the snooze button again

.

When the alarm went off again, I jumped out of bed, before the voice kicked in. I quickly drank my (2) glasses of water, and was wide awake before the temptation of going back to bed even crossed my mind.

I finished my normal pre-run preparation, and went out on my run. But, just in case the little voice was right and I was tired, I started my run out slow. I finished (6) miles and felt great.

This I owe to my commitment and conditioning.. Be true to yourself. After all, if you decide to run and your body simply is not ready, you will know, and you will stop. And is okay also, we all have those days. But the important thing is to listen to your body. And you can listen to that little voice when it tells you, “It’s only (6) miles, come on you’ve finished several marathons".

Yoga

For me yoga and running are an excellent combination. Yoga gives me more strenght in my core muscles which allows me to maximize my runs.

I have a Yoga Cardio as well as a Yoga Flex routine. Both are (20) minutes long, and the time is well worth it. When something unexpectedly develops, and I can’t find time to do my yoga routines, I suffer the morning of my next run.

So, take the time to do at least one, if you cannot find time for both. Alternate the two if you need to, but it is important to include Yoga in your life so you can become a stronger runner.

Pieces of The Puzzle--The Color Orange Has It!

The orange color fruits and vegetables are great fat burners. Want some ice cream? Mix it with cantaloupe. How about some cottage cheese? Add some carrots to that mix. I always have plenty of baby carrots, and ready to eat cantaloupe. It’s easy to grab so I have not excuse.

For me taking the time to prepare healthy snacks is more that worth it. I lose weight, and save money, since I don’t support the fast food industry. You guessed it, another piece of the puzzle.

Sunblock

Be sure to apply sunblock lotion before going for your runs. There are many on the market, but the one that works best for me is Neutrogena Ultimate Sport.

Here are some the benefits...

1) The lotion has an SPF of 70+. It is also ultra sweat proof and waterproof.

2) It will not clog your pores or cause breakouts.

3) It is oil free and PABA free

4) It is the #1 Dermatologist recommended sun care.

Pieces of The Puzzle--Water Anyone?

I can’t stress this enough. Like a ritual, before I start my run or may work out I consume (2) glasses of water. It’s refreshing and a big eye opener. I drink water during my run or work out to stay hydrated.

Before each meal I drink (2) glasses of water. I eat total of (5) smalls meals this gives a sure total of (10) glasses a day. And I also sip water all day long. So, water is a very important piece of the puzzle to maintaining a healthy weight.

Your Feet Are Your Prize Possession

It is not a good idea to dig out an old pair of shoes and start training. Your feet are your prize possession and they deserve better than that. I always treat my feet with plenty of care not only before and after my runs. I’m often asked jokingly asked if they are insured. My family and friends can be comedians at times.

Treat your feet well and they will help you complete the mileage. Visit an atheletic store and get measurements and an analysis to determine which running shoe is best suited for your running style.

Also, it is important to add proper socks to your athletic gear. And if you feel you need extra cushioning make sure you replace the insoles in your shoes with an atheletic pair of insoles. All these little extras will help make you runs more pleasant, and help your journey to the finish line with happy feet.

Very important suggestion, break your new shoes in a month before your event. Make sure they are comfortable. You do want to start and end the run with your shoes on.

Running Buddy

Sometimes is hard to get the proper motivation to continue your dedication to your running routine. This is where a running buddy comes in handy.

When you just don't want to get up at 5AM to do your morning run, they are there to make you feel guilty if you do not keep your commitment. This is called "accountability", and everyone even a dedicated runner needs that extra push once in a while.

I consider myself very dedicated and sometimes I feel like, sleeping in and rescheduling the run for the evening. Funny thing is that when the evening comes, I justify skipping the run by convincing myself that I just have too much to do.

Since I commited myself to training with a buddy, does not happen. I feel guilty when the thought of skipping a run comes to mind. I quickly jump out of bed and the rest is easy. It's amazing how taking that first step just changes my attitude. It's also amazing how great I feel after completing the run. I then shower and go to work, and I'm able to handle the stress and pressure a whole lot better.

So, take that first step and start your day right. Start your day with a positive attitude and enjoy the beauty that surrounds us.

Electrolytes

Make sure you have enough to get you to the finish line. Carry extra rather than run out before you get to the finish line. I miscalculated and lost (22) minutes from my anticipated finish time. I just needed at least one to get me through the race. When mile 21 came upon me, I really needed electrolytes and had none. Needless to say the journey from mile 23 to the finish line was grueling.

If you do not want to worry or deal with carrying the electrolytes, there is another option.
Find out what they will be offering on the course, and train using the exact product. You will not have to worry, because you’ll be able to replenish at the water stops.

It’s not worth it and it is very painful, as well as disappointing when you miss your target finish time. After training six months, you want to perform your best, and finish strong. You don’t want to find yourself looking at yourself in a photograph crossing the finish line and swear, “That’s not me”. Trust me; I did not buy any of those photos.

Weight Management

Before 06/07 and After 4/09

Recently I’ve learned how to eat enough food, enough times per day, and the right combination to maintain a healthy weight appropriate to my height, age and stature.

I use to skip meals thinking that I would lose weight. I did this for years, and was always frustrated because I did not lose any weight. My weight never got out of control, because I was very active.

It wasn’t until I had surgery and I could no longer participate in the physical activities, and was still using the skip meals system that my weight got out of control. When I was able to return to the physical activities, I could not perform them at all.

I now have a new system which I’ve been using since July 2007. I have lost 55 Lbs. and still maintain my weight. The system works and is available free to all subscribers.

Some essential rules for the system to work are:

1) Drink plenty of water.

2) Eat small meals but more often, and protein is essential.

3) Eat everything but not all at once.

4) It’s important not to deprive yourself of any food category.

5) Use Isagenix Cleanse, and Isagenix Isalean Shakes.

Good luck everyone!

Celebration of Life

Celebration of Life

Grace “Amazing Grace”

The size of your heart is immeasurable. There will always be a “special place in my heart just for you for eternity”.

You were like a mother to me and a grandmother to Chantelle and Christopher. You helped us through some of the toughest times in our lives, and that we will never forget.

You truly are the most positive and most stubborn person I’ve ever met. When you put your mind to it, you complete amazing tasks, and changed the lives of many.

I thank God for being blessed with wonderful grandparents when I was young, and double blessed when I met you when Chantelle was 10 and Christopher was 7. They too were blessed by having you in their lives.

Love,

Francesca

Clothing

I recommend the proper attire for training as well as racing. Do not use cotton. It’s best to use fit dry loose clothing. This type of material will prevent your body from overheating. I’ll always remember being asked to go into the Ladies room and take my cotton shirt off and replace it with a fit dry one which someone was nice enough to loan me for my first race. I never experience overheating, but I saw many male participants get rid of their cotton shirts along the route. I was thankful and still think about how that fit dry shirt saved me.

My favorite socks are Wright Sock Double-Layered. Before I started using them, I would get blisters. I’ve been using this type of sock since 2005, and if I do get a blister it’s because I laced up incorrectly, or my toe covers were not properly positioned.

Shoes are the most important piece of you attire. I always make sure that the material which surrounds the area around my toes is a mesh material. The reason for this is that when you run your entire body swells, and of course your feet are the most venerable.
Leather or any other type of material will not allow your feet room to expand.

I ran with a pair which had leather material surrounding my forefoot. I ran (5) miles and my feet felt like they were on fire. I lost circulation and was in extreme pain. This happened approximately (5) years ago. I spent over $100 on the shoes, and had to buy another pair. I never made that mistake again.

I now get my shoes from Road Runner Sports. They have a policy, by which if you have a problem with the shoe you purchased, no matter how many miles you’ve traveled in them they will exchange them for a new pair at no charge. You have (60) to test run your shoes.

I always wear a hat. The hat keeps me cool during the hot summer days, and keeps me warm during the chilly winter.

Wear the best and you will perform your best.

Be True to Your Training

Before I started my training, I placed a great deal of time on a Conditioning and Strength training program. I later combined them with a Weight Management Program. The programs combination taught me how to eat healthy and maintain a healthy weight for life. The best part was that the healthy foods just gave me much more energy and strength.

Once I developed strong, regular conditioning and strength training habits, I applied the system to my ultimate desire to complete another Marathon. Training to complete a Marathon requires about (6) months preparation.

My goal during the week is to complete the exact or as close to as possible to the amount of miles I’ll be running on Saturdays when I do my endurance training.

I continued my conditioning and strength program during the week, but increased distance for my Saturday runs gradually. The distance increases from (1) mile the first week of training to (22) miles two weeks before the marathon. It is very important to increase the distance gradually to avoid injuries and set backs. It is also important to be true to the distance requirements on Saturdays. Although the preparation does not call for you to complete 26.2 miles the actual marathon distance during training, it’s only 4.2 additional miles on the day of the marathon which you have to go.

I remember finishing my first Marathon which “changed my life forever”, I immediately anxious to start training for the next event. I thought it would be easy. I thought “I just ran a Marathon; the next one will be much easier”.

But, it was not that simple. First my body had to recover from the event. In order to recover properly, I had to take it easy, somewhat like the beginning of the training. It takes (1) week per hour of the duration the event. If it takes someone (4) hours to complete a Marathon, their recovery time is (4) weeks. After these weeks, the Saturday endurance runs can be challenging again.

Remember be true to your training to guarantee an exciting finish, and a rewarding life changing event.