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Half #4

I am currently training to run my 4th half-marathon on March 5th in Chico, California. With a solid base from training for three other halfs, I am reducing my usual 12-week training plan to just 8 1/2 weeks. I will be recording my training below from January 5 until Race Day [you may click on individual workouts for details]!

Check out this post to read my specific training plan!

* * *

Week 1

  • January 5:
  • January 6: 40-minute run [~4.5 mi., including 3 hill repeats], yoga + planks
  • January 7: 60-minute DanceFit [45 min. aerobic dance + abs/arms/stretch]
  • January 8: 75-minute run
  • January 9:
  • January 10: 60-minute DanceFit + 60-minute yoga class
  • January 11: 55-minute trail run

Notes: Hah, I’m laughing at myself right now because I only just finished Week 1 and I’m already “off track”. I didn’t even exercise the first day of my training plan, and then took a second rest day Sunday. Looking on the bright side, I had three solid runs and three hours of cr0ss-training, and my knee doesn’t hate me entirely. So far, so good.

Week 2

  • January 12:
  • January 13: 36-minute run [including a 3 min. walk]
  • January 14:
  • January 15:
  • January 16: 20-minute cycle [7.0 mi.] + 2 x 1 mi. ITR @ 10 min. + abs, arms & legs
  • January 17: 3 hour hike [~8 mi.]
  • January 18: 40-minute run + yoga & planks

Notes: Another not-so-impressive week of training – eek. It just occurred to me that I never did a long run! Umm… where is my mind these days!? I certainly have not gotten 100% into my training. I have been feeling pretty “low” about my fitness level lately, so I demand the next six weeks to put the pedal to the metal!

Week 3

  • January 19: 60-minute kettlebell class + 1 mi. ITR + 1 mi. elliptical trainer
  • January 20: 40-minute run
  • January 21: 20-minute TM run  [2.5 mi.] + 20-minute cycle [7.7 mi.] + 1 mi. ITR
  • January 22:
  • January 23: 75-minute TM run [8.95 mi.] + 15 minutes abs & arms
  • January 24: 20-minute cycle [7.6 mi.] + 1 mi. ITR + 20 push-ups/20 tri dips
  • January 25: 30-minute TM run [3.7 mi.] + 2 x 1 mi. ITR + 0.5 mi. ITR + abs & arms

Notes: Week 3 is already over – goodness, time is a flying! I actually stayed on schedule this week in terms of my original plan, despite injuring my legs using much too heavy kettlebells. I had a great, therapeutic long run and one rest day, in addition to shorter runs, speed work, and strength training. I think I’m finally getting into the grove again! :)

Week 4

  • January 26: 30-minute cycle [11.5 mi.] + 2 x 1 mi. ITR + abs & arms
  • January 27: 20-minute TM run [2.62 mi.] + 1 mi. ITR + 24 burpees + abs & arms
  • January 28: 50-minute cycle class + 1 mi. ITR + arms & yoga
  • January 29: 20-minute TM run [2.48 mi.] + 64-minute run
  • January 30: 30-minute cycle [10+ mi.] +  75-minute yoga class
  • January 31: 20-minute cycle [7 mi.] + 20-minute TM run [2.56] + 1.5 mi. ITR
  • February 1:

Notes: I clocked in a good amount of mileage this past week, both running and cycling. My legs finally recuperated from the kettlebell trial, and I think they’re getting stronger; if not that, they’re definitely beefier =/ After 9 days straight of exercise, I used Running Tuesday [today] as a much-needed mental health day. I’m hoping to stay well in the last half of my training and kick the speed up a notch!

Week 5

  • February 2: 5 mi. TM tempo run + 60-minute yoga class
  • February 3: 60-minute TM run [7.83 mi.] + 0.5 mi. ITR + abs & arms
  • February 4: 55-minute cycle class + 60-minute yoga class
  • February 5:
  • February 6: 40-minute TM run [4.95 mi.] + 50-minute run
  • February 7: 30-minute cycle [10.5 mi.] + 10-minute StairMaster + 1 mi. ITR + abs & arms
  • February 8:

Notes: This round of training is really flying by. I took two rest days unwilling this week due to illness; though, the rest of my week felt solid and well-rounded. Breaking up my long runs into half indoor/half outdoor has surely made them more enjoyable, as is having a new friend to run with. I’m hoping to continue with the yoga – so far, so fun!

Week 6

  • February 9: 32-minute TM run [4.06 mi.] + 0.5 mi. ITR
  • February 10:
  • February 11:
  • February 12: 40-minute TM run [5.06 mi.] + 40-minute run
  • February 13: 60-minute yoga class
  • February 14:
  • February 15:

Notes: Week 6 of training was terrible, to say it simply. I got hit with the icky cold going around campus and it definitely got in the way of my training. I probably shouldn’t have, but I managed to complete my scheduled long run over the weekend. The fact that I wasn’t able to exercise per my usual amount took a toll on me mentally, as well. I’m hoping to make-up for lost time in my final two weeks; it’s time for some serious business.

Week 7

  • February 16: 2.5 mi. ITR + 60-minute yoga class
  • February 17: 5 mi. TM tempo run [~40 min.] + TM walk [~12 min.] + planks & light arms
  • February 18: 55-minute cycle class + 60-minute yoga class
  • February 19: 60-minute cycle class
  • February 20: 37-minute run + 33-minute TM run [4.3 mi.]
  • February 21: 55-minute yoga class + 32-minute TM run [4.25 mi.] + 1.75 mi. ITR
  • February 22: 48-minute TM run [6 mi] + 1 mi. ITR + strength training – abs, arms & legs

Notes: Yahoo! After nearly two weeks trying to fight the cold going around, I am ecstatic to be back in the game. Clearly, I tried playing “catch-up” with no rest day this week. It was a terrific week with 3 yoga classes, 2 cycle classes, 1 long run, and a total of roughly 30 miles running. I’m getting anxious and excited for Race Day!

Week 8

  • February 23:
  • February 24: 30-minute TM run [3.9 mi.] + 30-minute cycle [10.6 mi.] + abs, arms & legs
  • February 25: 30-minute TM walk [2.1 mi.] + 2 mi. indoor track walk/run
  • February 26: 60-minute TM run [7.37 mi.] + abs & arms
  • February 27: 60-minute run + abs
  • February 28: 20-minute TM run [2.8 mi.] + 2.5 mi. ITR + 20 burpees + abs/arms/squats
  • March 1: 5 mi. TM tempo run [38:40] + 0.5 mi. indoor track sprints + 10-minute StairMaster + abs

Notes: I’m getting excited! Week 8 went well for the most part; there was a lot of running and not so much cross-training. I was bummed my busy school schedule didn’t allow for any yoga classes =/ I definitely have plans to do some quality stretching pre [and post] Race Day. I scared myself Friday when I felt under the weather, but luckily the feeling dissipated and I made up for it with doing my long run x2. I also enjoyed a few speedy treadmill workouts. I gave it all I got. Time to taper!

Taper Week

  • March 2: 60-minute yoga class + 20-minute cycle [6.6 mi.] + 10 laps [1.25 mi.] ITR
  • March 3: 51-minute run + abs & legs
  • March 4: 60-minute yoga class + 1 mi. TM run + 1 mi. ITR
  • March 5: RACE DAY! Bidwell Classic Half-Marathon: 1:39:41 – Race Recap HERE!
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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

It’s not a complete surprise that my mental health has taken a dip during my first full gloomy Seattle winter — in the height of a pandemic. 

Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

#pikeplacemarket #seattlewashington
Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

We went to all of these 3 places more than once during our quick stay - highly recommend! 

☕️ @argonautespressobar: Located at one end of Front Street, this adorable coffee bar has delicious espresso drinks, breakfast items, and the best view! 

🥐 @tumwaterbakery: Incredible pastries, avocado toast on artisanal bread that’s a feast for your eyes... and I’m eager to go back and try their wood-fired pizza! 

🍜 @yodelinbroth: Literally some of the best food I’ve had (ever!), and that’s saying a lot. I had the Yodelin soup with housemade wild PNW halibut bone coconut curry broth, udon noodles, heaps of veggies and wild salmon - it was nourishing to my core as we ate it outside in 30 degree weather. I even bought some of the broth to recreate this meal at home, yum! 

#nutritionnuteats #leavenworthwa
winter wonderland getaway ✔️ We had snow much winter wonderland getaway ✔️

We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

#takemetothemountains #snowday
dog [noun] companion, loyal comforter, playmate, f dog [noun] companion, loyal comforter, playmate, forgiving, loving, energetic, protective, best friend.
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