A bicycle built for two (you and your dog)

Holla!
First of all, I'd like to apologize if you haven't gotten any love from me on your blog lately...I haven't gotten a chance to read as many of your posts as I usually do!   Work has just been tiring me out this week - perhaps this emotional turmoil of the Ahnold saga has gotten to me as well...(kidding kidding..).

This morning, I went on another bike ride (something like 13 mi)...this time instead of heading towards the beach, I went North-east on the Santa Ana Trail....not quite the same beautiful beach scenery as before...

Actually though, this trail had it's own particular beauty.  Lots of cool wildflowers, and random old dudes on really slow bikes.  A good break from the Real (Retired) Housewives of Orange County I encounter closer on mornings in Newport!

I think I ride around 17 mph, but I got this figure from timing myself on mile markers on a straightaway, so it could easily be 13 mph too.    I'll let you know when I get a bike measurer thingy =).

I also consistently fall at least once every ride because I get all scared when a car is coming and forget to clip out and then tip like a teapot.  Embarrassing stuff. =).

I was reading up on the bike mile to running mile equivalence.  Apparently the ratio can be anywhere from 2 mi biking = 1 mi running to 5 mi biking = 1 mile running
depending on how fast a biker you are and what kind of bike you're using !  The faster you are, the more energy you expend.  Even more incentive to get faster!  

Any bikers out there that want to weigh in on this?

Later today...I saw a man who takes biking efficiency to a whole new level!

Your eyes are not deceiving you!  ------------------------------->

This man is biking with his dog on a wheeled platform being pulled behind him.  He was on pretty busy streets even.  If there's any proof in the world that dogs are ruling the world and we're just serving them, I'm pretty sure this picture is it :).

I only wish I had a photo of him biking down the street with his dog-mobile.


So now I'm sitting here, blogging, and about to go to bed.  As a good night present, I'd really like to share with you the outfit I was wearing up until about 5 minutes ago.

When I got home from work today, I didn't feel like changing out of my dress, but I wanted to put on my PJs.  So I got the best of both worlds and put on the PJs under the dress!  Ahhhh comfort!!!

<------------------------------------

Does anyone else out there do this?  Yes?  Yes?  
I'm hoping I'm not the only one =).

G'night!  Happy Friday!

Running Makeup, Headbands, Bak 2 da Trak

It was TRACK TIME this morning!  

I've been trying to go to the track on Wednesdays for an easier / shakeout type workout, and Saturdays for a longer, feel like death workout.  I did the exact same thing as I did last week since I was really unhappy with it last week:
5x800 @ 3:19, 3:20, 3:20, 3:21, 3:21.  Tacked on a 400 @ 1:39.  The rest time varied bc I got bored and was walking to random parts of the track to start...the things we do for variety, eh?  =)

I was so discouraged when I did the same thing last week, but today I felt pretty good about it.  Here's why (besides lowered standards):  Last week, I felt like I was killing myself to complete this workout.  This week, I felt like I could have done more.  Slow but sure progress I hope!

I wore one of my new, kickass non-slip headbands that I got in the mail for the workout!  They stayed put pretty well and I think they are ridiculously cute.  

Skinny Runner blogged about this a while back, but in case you are my one reader that doesn't read her blog, Bethanye is making super cute no-slip headbands in exchange for a donation to her Team In Training page!  I love her idea...and her headbands.  GO BUY SOME!

Without any further delay...here are the headbands:

 Headband 1: 

Here's #2:
 I know what you're thinking right now:

"Margs....besides the fact that you clearly took these pictures in your bathroom, you look like you sorta dressed up for these pics...different than the usual... like you didn't just step out of a dumpster."

That's correct.  I actually put on makeup and combed my hair, solely so that my poor appearance wouldn't be responsible for a huge drop in Bethanye's headband sales!  

Speaking of appearances, I've been trying to find a new tinted moisturizer.  I barely even own real foundation, so I splurge a little on this stuff instead.  What do you use?  Is it possible to wear that AND foundation?  Clue me in here =)

I looked at some online reviews and a couple brands that kept showing up at the top of the review lists were:

Laura Mercier

Olay

Smashbox

I totally ignored all my research and got josie maran - on the recommendation of the Sephora lady - which I freaking love so far.  What I like:  SPF 30, and more coverage.  Of course, since I wear this stuff like normal makeup as well as for workouts for sun protection, so a little heavier duty stuff works for me to cover up any lovely craters on my face!  It might not be awesome for you if you want a lighter feel.  

So here's the question of the day:

Do you wear tinted moisturizer?  If so, whatcha like?
Yes, and love this Josie Maran stuff.   

ALSO - Do you wear makeup when you run?
Nothing beyond the T.M. unless I am running with other people and I don't want them to think I'm a bum.  =).    

Strange Tragedy in Runnerville and I Always Wanted a Pony

Did you guys read about Sammy Wanjiru, the winner of last year's Chicago Marathon and the reigning Olympic Champion?  He passed away while either falling or jumping off a balcony in his hometown in Kenya.

Here's the story from the New York Times.   No disrespect intended, but this guy also had possession of an AK-47 recently?   Wow...That's a term you don't hear much in the elite running world.  The mental picture of this whole thing is just completely strange/sad!  One thing is for sure though, the running world lost a great talent =(.

Changing subject on a lighter note.....


You know when you were little and thought it would be pretty sweet to have a pony?   (Or maybe you guys all wanted to run marathons when you were younger ;-)  ) . 

Yeah.  That's my sister-in-law.  She actually owns a horsey and started competing on it!  This weekend, I went down to San Juan Capistrano and watched her kick butt!  












As for me...since I have no pony, I did the next best thing....went on a BIKE RIDE this morning with the big-girl clip-in shoes for the first time in years!!!  

Shoe and Pedal Attached.  Missing:  Bike.  

 Of course I first had to take it to the bike shop first because I do ridiculous things like accidentally putting the shoe in the pedal before it's on the bike.  (Note, it is REALLY hard to get off!)  

Bike Ninja

Here is the awesome bike guy who had no idea I was snapping photos of him helping me put the pedals on!  They are at surf city cyclery if anyone in Orange County wants an awesome bike shop where they don't make fun for being a complete newbie!

It was a beautiful day for a ride:

And a beautiful day to take pictures of myself...




Yes I am still wearing my Boston Jacket....this jacket is NEVER. COMING. OFF!!!






That's all I have for you!  Have an awesome Tuesday!

Repeat Miles, Ghana Yogurt, and Vitamin Water

I wanted to post last night, but I was kind of exhausted.  I made a half attempt to go see Bridesmaids, because it is supposed to be awesome, but it was sold out, so instead I stayed home watching The Voice and shoe window shopping online.

My Saturday started with a track workout.  My expectations were lower this time, but clearly they needed to be even lower!  I did three repeat miles with about 3 and a half minutes rest.  7:00, 7:01, 7:08.  

Oh Hai Bad Haircut!

Indulge me in a pity party for a minute here.  I know these times could look either fast or slow, depending on the beholder, and I am thankful just to be able to run (and that my super sore hamstring from those two races that I never talked about bc I didn't want to jinx it is finally getting better), but this is not where I want to be. 

 I read some stuff about marathon recovery online that made me feel a little better: active recovery - marathons

Here is a post workout picture that displays my apprehension of my fitness level, as well as my un-brushed, super need a haircut hair (sorry!)

I have a haircut appointment next week, but after taking this picture, I just resorted to cutting my hair in the bathroom!  I'm not sure is an improvement or not but it made me feel better =).

After the workout, I drowned my sorrows in some yogurtland!  I may not be the fan that Janae is, but their new Key Lime Pie flavor sure is pretty amazing!!!   

                       -------------->

Ghanaian Flag Anyone?  PS:  I am not an Africa Expert...I did some project from hell on Ghana a year back so thanks for indulging me in that nerd-scape.

$1.00 of Yogurtland

When I got to the checkout, I got this:

I can't get it to flip but YES that is a $1.00 off your next purchase.  I think it's just a California promotion (or possibly just my location), but bargain hunters, check it out!

Speaking of deals, Ralphs was running a $1.00 each promotion of Vitamin water. I've long been kind of skeptical of this stuff, but a couple weeks back, I finally tried it.  Conclusion...not bad...and not surprisingly...full of vitamins!  I've only have the Lemonade Zero thus far.  Apparently it's sweet because of Stevia Extract.

What is this stuff?  Anyone know?  Here's what wikipedia says:  Stevia

Bottom line, as long as it won't give me cancer, stomach problems, or some other unknown illness, I'm cool with it!

And on that note...I'm off for a bike ride and to watch my sister in law in a horse show!  She got four blue ribbons yesterday....talk about kicking some butt!

Have a great Sunday!

For the Q and A section:

What do you think of Vitamin Water?  
(jury is still out for me...I'm warming up to it!)

Do you ever make your Yogurtland look like other nation's flags?
(Think I'm alone in this one...)

The 12 Hours of No Blogger (Sung to the 12 Days of Christmas)

Hi !

As I was writing this post about blogger going down, I realized that this post will not be entertaining to people who don't use blogger (ok ok....probably only entertaining to 20% of people who DO use blogger).  Don't worry, I'll post fun stuff the rest of the weekend!

Until blogger went down, I had no idea how addicted I've become to posting and reading everyone else's posts.  I didn't know what to do with myself when I couldn't stalk everyone and read about their runs!  So to celebrate having blogger back...

12 Hours of No Blogger (More like 20 hours but..sung to the 12 days of Christmas)

On the 12th hour of no Blogger, broken Blogger gave to me...

nooooooo!

Twelve (billion) times checking http://status.blogger.com/ :

Eleven Comments Missing  

Ten times I checked your blogs for new posts

Nine Hours Workin'   

Eight scoops of ice cream (exaggeration)

Seven hours slept, dreaming about new posts

Six times I thought "where did I get so much free time!"

Five miles ran

Four times I thought "I'm totally switching to WordPress"

Three Diet Cokes consumed

Two new tires on my car  (MUCH needed!)

and One big rush of joy when it came back online! 

Back on Track? Pun Intended. =)

I'm not a huge fan of long runs, unlike what seems to be most of the running community.  In fact outside of the three marathons races I've done, I don't think I've ever run over about 17-18 miles...try as I might to go longer, it's just beyond my patience level!

 (Please do not take training advice from me on this...this training strategy is clearly why it takes me several weeks to recover from a marathon).  

HOWEVER, I actually really love track workouts.  As painful as they are during, I always feel a sense of accomplishment afterwards and the mother of all running highs as well.

This morning, I decided I would go to the track for the first time since Pre-Boston.  I was actually excited just thinking about it and kind of nervous to see what my body would be able to do.  I was secretly hoping (as I always do) that interval times that used to be hard would be a breeze and  I would laugh and high five the other people there as I ran to do another 5 minute mile...

That's not exactly what happened.  

I got to the track and sadly the giant man who usually walks around the track every morning and shouts encouragement to himself was NOT THERE!  However, there WAS a skinny dude doing what appeared to be running form work.  He surely must be an avid reader of my blog and read my last entry (Blog Entry On Running Form ;).

So I got goin'.

I ran some 800s....five to be exact with around 2:15 rest in between.  I had wanted to do six right around 3:20 as a sort of "workout that is challenging but not horribly difficult.  Which I pretty much did (minus 1 800) at 3:18 3:18 3:18 3:21, 3:20.


I didn't feel that great about it. 

The problem wasn't the times, it was the amount of effort I put into it.  I was sprinting the last 800 just to make the 3:20 mark, felt exhausted, and am pretty sure I couldn't have done another!  It felt great to get out there, but my legs were glaring at me the whole time saying "What the heck?  We haven't run faster than 8:00 miles in the last month...no way are we going 6:36ish...today!" 

When I got back to my place, I chugged some Trop 50 Pineapple-Mango.  Have I mentioned how much I love this stuff?  50 calorie fruit juice..all natural and all fruit, heck yeah!   It's not quite as good as the real higher calorie stuff (in my opinion) but totally awesome for after workouts because it's more refreshing.

In fact Trop 50 and I took a post workout picture together....

Please laugh....=). 

Bottom line on the track workout, I am not exactly where I want to be for running a half marathon soon, speedwise, but...just gives me more room to improve, right? 

Do ya do speed stuff?  What are your favorite speed workouts? (for me...it's repeat miles for pure, gut wrenching satisfaction) 

Have you tried Trop50 ?  (I promise I don't work for them, I just like da juice after running). 

Have a great Thursday!!

Running Efficiency Tips (How not to run like a T-Rex)

I finally decided on my next race!  And even though I solicited advice on what to sign up for, I wasn't aware of secret option F until a day ago. So my apologies for picking something COMPLETELY off the list :(.  

Once Upon A Lime is doing two half marathons in 6 days, and the second one she signed up for, Fontana Days is just $35 AND is supposedly incredibly fast!  I saw it on her blog and wanted in on Fontana Dayz....(Daze?)

Fontana Days Half marathon will have a ridiculously early wake up time for me (have to be there by 5 AM!), and it's in like 4 weeks but why the heck not, right?  

So now onto the subject I want to talk about....running efficiency....

This morning, I was curious what my Wildflower Relay pics looked like, (you know, the good old Personal Worst Race) and came across this lovely photo:

Contrary to what it looks like, I am not trying the latest dance move called the "Dumb T Rex" where I put my non-strength trained arms as high up as possible and flail backwards with one while slightly twisting my torso.


No no...in fact, I am trying to move forward in this picture, and being super inefficient!   

Before I write up the research, I want to qualify this by saying that I hear that Paula Radcliffe has a really inefficient looking stride and she's um....slightly fast.  However for mere mortals such as myself, I figure it's worth a try to see if I can get more efficient!
---------------------------------------------------------------->

I decided to read up on some running form / efficiency tips and thought you might like to read about them too!

From a Running Times Article:

Coach and two-time olympic marathoner Pete Pfitzinger says that runners can improve their energy economy by 2-4 percent by working on running economy.
Some things that he says to watch out for:

Overstriding:
"My observation of runners in road races is that hardly any of the elite runners overstride, but up to 20 percent of the runners slower than 40:00 for 10K overstride."  


Holding Arms Up/ Leaning Is No Bueno Either!

Leaning forward at the waist, which causes the quads to work harder to keep you from falling forward.
Holding the shoulders up or holding the arms tensely or holding the arms out to the side.  

But Wait...Help is on the Way!
Ways to practice improving are to do "strides" where you practice "fast feet and low shoulders" for about 60-100 meters in the middle of a run. Focus on relaxing each part of your body and a quick efficient stride.  


Try Not To Heel Strike 
This article on Active.com suggests landing on the middle of your foot and trying to spend less time actually with your feet on the ground for better efficiency:
Active.com running efficiency

Strength and Pytometrics Train
And Runners World says that strength exercises (especially core exercises) can help you stay efficient even when your body is getting tired in a race...you can check out some of the exercises with this link...Runners World Efficiency Article

It sounds to me that stuff like Yoga / Pilates would be great for core training!

I think more than anything, I need to do some general strength training since I mainly start twisting and raising my arms at the end of a race, when my arms are more tired than my legs!  

Whatcha think?

Have you tried to improve your running form?  


Do you think trying to improve efficiency is a good way to spend time, or are we better off just putting in the miles and speed workouts?