Hal Higdon's Run Fast

I checked out "Run Fast: How to Train for a 5-K or 10-K Race" by Hal Higdon from the library yesterday.

Higdon identifies the following exercises for improving your speed:

Repeats - Higdon defines a repeat workout as one in which you run very fast, usually over a very short distance, and take a relatively long period of time to recover before repeating that distance again.

He refers to Yakimov's Table of Rest Intervals for determining how long to rest during the various forms of speed training:


Interval Training - According to Higdon, the difference between running repeats and doing interval training is that in interval training you control the rest interval between the fast runs as well as the speed and distance you are running. The most common interval distances are between 200 and 800 meters.

Fartlek - You pick some landmark such as a tree or bush and sprint to it, then jog until you've recovered.

Up-Tempo Running - The purpose of this type of running is to increase your anaerobic threshold. Aerobic is when sufficient oxygen is delivered by the cardiovascular system to maintain a steady state of energy production through the breakdown of glycogen whereas anaerobic is when the exercise is so intense that the cardiovascular system cannot provide sufficient oxygen for efficient energy production. Lactic acid begins to accumulate in the muscles and bloodstream. For up-tempo running, you start with a warm-up (20% of the total run time), run hard for (70% of the time), and then cool down (10% of the time).

Throughout the book, Higdon also discusses using maximum heart rate (MHR) and VO₂ max to identify workout intensity. VO₂ max is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise.

Since I don't currently own a heart rate monitor, I will not concern myself with MHR percentages right now.

The Green Girl Did Not Meet Jillian Michaels

The Green Girl did not meet Jillian Michaels last night at the The Women's Conference Night at The Village.

The Women's Conference is a forum that was originally established for women small business owners. The 2 day event is hosted by California First Lady Maria Shriver and is being held at the Long Beach Convention Center.

The theme for this year's conference is "How to Become an Architect of Change." The Convention Center was filled with booths offering information on their products and services. Almost every table was handing out free goodies.

Jillian quoted Laurel Thatcher Ulrich and said, “Well-behaved women seldom make history.” She encouraged us break all the rules and live by your own emotions as an architect of change.

I was hoping to get my 30 Day Shred dvd autographed but was told I had to purchase a copy of her latest book so I bought myself a copy and got in line.

The lines for autographs weaved through one side of the convention center. Jillian's fans couldn't help but be envious of Paula Deen's line because it moved so quickly. Jillian's line moved really slowly because instead of just signing and moving on, she took the time to chat and take pictures with each fan. A few people left to get in line for Paula Deen's autograph and when they came back, we were still standing in the same place.

At one point, the volunteers informed us Jillian had another commitment and she would have to leave at 8:15. All we could do was nervously look at our watches and hope the line would move quickly enough for us to get our turn with Jillian. And the more people that got discouraged and left, the closer we got to the front of the line.

When there were able 7 people in front of me, we were told they were going to have to cut the line off 3 people in front of me. I couldn't believe I was that close to meeting Jillian.

Feeling discouraged, I just stood there. The last girl who was going to meet Jillian turned around and asked me if I wanted her to take my book and get it signed. I am not sure why she picked me - there were 3 people in front of me? I was so excited. I gave her my book and she handed me her camera and asked me to take a picture of her with Jillian.

When it was her turn, she went up there and Jillian started talking to her. I snapped as many pictures as I could. Jillian asked her what name to put on my book and she turned around and asked me what my name was.

I don't know why she decided to help me out like that but I am so grateful to this girl for being so thoughtful and taking my book up to Jillian for me.

The Green Girl Met Danny Dreyer

The Green Girl trains year-round with the Sole Runners running group. Coach Steve Mackel and Coach Gary , are both ChiRunning Certified Instructors.

As I mentioned in a previous blog entry, I became interested in ChiRunning before I came a running Green Girl but it wasn't until I attended a private 2 hour ChiRunning Workshop with Coach Steve that it finally 'clicked' for me.

You can imagine my excitement when Coach Steve announced Danny Dreyer was going to come speak to the Sole Runners.

I bought my ChiRunning book with me so I could get it autographed by Danny. The funny thing was that I had forgotten how many sticky notes and tabs I had stuck on my ChiRunning book and how many excerpts I'd highlighted back when I was starting out on the Cool Running Couch-to-5k running plan. I'm one of those Green Girls who researches things extensively before I even try it.



Both Danny and Coach Steve were so impressed by my book that Coach Steve ran to his car to get a camera to take a picture of us. Danny flipped through the book while we waited for Coach Steve to get back. He looked at the pages I'd tabbed and the passages I'd highlighted. Danny even wrote, "Good job with the book," when he autographed it.

The cool thing about Danny coming to speak to our running group was that he didn't teach us ChiRunning since our coaches already use the technique. Instead, he shared his philosophies about running with us.

Danny talked about concepts from the ChiRunning book like body sensing. Coach Steve posted a video clip of Danny speaking about body sensing and self mastery.

I was especially excited when Danny shared some new ideas with us that were not covered in the book.

One thing Danny said that really resonated with me was that "you shouldn't have to work so hard when you run." He said you should just lean forward and let that imaginary string to your heart pull you and imagine the Earth is a giant treadmill. Danny said you shouldn't push off the ground - just lean forward and lift your feet. I love this concept and I'm going to try to always remember this when I'm out running.

The Green Girl Will Conquer the Bridge

I can't think of a better way to spend Labor Day!

The California Dreamin' Green Girl

The Green Girl did cross the finish line of the San Francisco Half Marathon and she completed the California Dreamin' Racing Series! Whoo hoo!

Friday before the race, I got my arch taped up with Phiten Titanium discs and tape at the Phiten store in Torrance. I'm a true believer in the power of Phiten's titanium. I have a Phiten necklace and an anklet, too. For the race, I gave my foot extra arch support with regular sports tape.

I flew up to San Jose Saturday morning. My sister, Patti, picked me up at the airport and we drove up to San Francisco.

We met up with some fellow California Dreamin' Sparkers at the Ferry Marketplace. We were all anxious to check out the The Ferry Plaza Farmers Market. We walked around and looked at all the fresh produce. We even got to do a berry tasting. For lunch, my sister and I shared a mediocre muffaletta and some French macaroons.

After we finished eating, we headed over to the Expo. At the Expo, I ran into Penny. My favorite part of the expo was the foam roller section where I got to roll to my heart's (and IT band's) delight.

For dinner, I met up with some former Team In Training teammates and friends at Capps Corner for some Italian food. During dinner, one of my friends mentioned he had gone to this ice cream place, Humphrey Slocombe, that served really unusual flavors like Olive Oil, Salt and Pepper, and Thai Chili Lime. As soon as dinner was over, my sister and I headed over there to try these unique flavors out for ourselves. I sampled the Hibiscus Beet and the Peanut Butter Curry. My sister, the alcoholic, ordered the Secret Breakfast which is a mix of cornflakes and bourbon. I ended up getting the Peanut Butter Curry.

I was exhausted by the time we got back to our Hotel Vitale. My sister picked out the accommodations and she could not have done a better job - we were literally across the street from the Starting Line. The shuttle that would take me to the Starting Line for the Second Half was also right in front of our hotel. It could not have been more perfect. It was comforting to go to sleep knowing I wouldn't have to be rushed in the morning because I was already right there.

In the morning, I met up with the California Dreamin' Sparkers before they started the First Half Marathon and then I hopped on the shuttle to the Starting Line for the Second Half. The morning was chilly so I was glad I had my bright yellow 'throw-away' sweatshirt to keep my warm.

The race start was uneventful - I wasn't even sure when we started but the crowd started moving so I followed them. I started off a little faster that I would have liked to but it felt good to be running. My arch felt good so I was happy.

The first half of the Second Half was mostly uphill so I ran up the hills and alternated between running and walking on the flat parts. I was determined to stick to my plan of running uphill, walking downhill, and just listening to my body. Along the way, I heard someone call out my name and it was L.A. Runner! I was so excited to finally meet him in person.

I made really good timing on the uphill portion. I couldn't believe it when I passed the 3:00 pace group and then the 2:45 pace group!

The second half was almost all downhill so I walked a lot. I tried jogging down a slight incline and my arch got a little sore so I immediately stopped. Besides, I had made such good timing in the first half so I knew I was in good shape. Both the 3:00 and 2:45 pace groups flew by me on one of the downhills.

Around mile 12, it really began to sink in that I was going to cross the Finish Line and complete the California Dreamin' Series. I suddenly became really emotional. I was amazed by the amount of progress I was able to make in just seven weeks. I thought about all my family and friends who helped me raise $3,065.00 for Angelman Syndrome research. I thought about my niece and how I was looking forward to finishing the race, getting my medal, getting my California Dreamin' Jacket and medal, and then heading back to San Jose to spend time with her.

The Green Girl Is Ready For San Francisco

The Green Girl is ready for the San Francisco Half Marathon. No, the Green Girl is not planning on setting any personal records, but she will cross that Finish Line before the marathon cut-off at 12:42.

My right arch is finally doing much better after getting the magical* orthotics. It's amazing to me that those inserts can make such a noticeable difference in how I feel when I can't even tell I'm wearing them. Don't get me wrong, I'm not complaining - just making an observation.

I'm so relieved I won't have to tell everyone who donated that I won't be able to run the race due to an injury.

No, I have not done any hill training. And, no, I don't plan on running any hills before the race. I don't want to risk injuring myself at this point. My longest run has been 10 miles. My plan is to listen to my body. I'm not going to follow any specific run:walk intervals. I'm going to jog up hills and walk down every single one of them. This will be about self-preservation, crossing the Finish Line, and completing the California Dreamin' Racing Series.

* Even my podiatrist agreed they were "magical" when I was able to run 10 pain-free miles in them.

First Ever Long Beach California Dreamin’ SparkRally

The Green Girl is throwing an event for the first time in her green life. I'm hosting the first ever Long Beach California Dreamin' SparkRally to help celebrate SparkPeople's Show Your Spark Weekend which goes from Friday, June 26 to Sunday, June 28.

SparkPeople is a free website that offers nutrition, health, and fitness tools, support, and resources. I think of it as a healthy social networking site. I believe strongly in Spreading The Spark because of the positive impact this site has had on my life. I learned so much about nutrition simply by using the nutrition tracker. I feel more confident knowing I am able to make more informed food decisions.

SparkPeople uses this four-stage approach which they call the SparkDiet. It's actually a a misnomer because it's not just a diet - it's a holistic approach to moving towards a healthier lifestyle. It took me a little over 1.5 years to go from Stage 1 to Stage 4.

According to SparkPeople, Stage 4 has three main purposes:

• Continue to live a healthy lifestyle with healthy habits that you’ve worked hard to create
• Help to 'spark' others toward their own goals
• Get ready to go after your goals and dreams

I am trying to Help to 'spark' others toward their own goals by hosting this SparkRally.

I mapped out the route for the 1/3rd Mile/5k Fun Run/Walk. We're offering participants the option to do a 1/3rd mile around the duck pond or a full 5k loop.

After the optional Fun Run/Walk, we'll munch on healthy snacks and just have some fun.

The Green Girl Is Back In Business

This morning, the Green Girl met up with her running group, the Sole Runners, at Marina Vista Park.

In addition to my new orthotics, I also taped up my arch as a reinforcement.

I tried to stretch my calves as much as possible because the podiatrist had noticed my insanely tight calves and mentioned I need to stretch them more. I also purchased The Stick a few weeks ago and I've been using it on my calves a lot.

I started out slow. I wanted to see how my foot felt. I had gotten so accustomed to having that arch pad supporting my foot that I feel insecure without it now. Amazingly enough, my foot felt good. I felt like the orthotic was really supporting my arch.

I ended up running all the way to the Belmont Pool and back without stopping. I couldn't believe it.

On my way back, I saw Coach Steve and he asked me how my foot was and I told him I was feeling good.

Yes, my friends, the Green Girl managed to run 6.9 miles today. I would have tried for an even 7 but I was really really tired.

The Green Girl Squeaks Along

The Green Girl got her spiffy new orthotics yesterday. The podiatrist said it will take 2-4 weeks for me to break them in. The Green Girl doesn't have that kind of time so to help speed things up, she is wearing them in her running shoes with her work clothes today. The funny thing is that the left orthotic is squeaking really loudly. I think it's really obvious when I'm walking around the office but we all know a squeaky shoe is a small price to pay when we have more important things we need to be focusing on!

The podiatrist had specifically ordered full length orthotics because I had mentioned how I had gotten a pair years ago for plantar fasciitis that only extended from the heel to the ball of my foot and I could feel the edge of the orthotic under my foot and it drive me crazy. Those orthotics ended up in the trash in no time.

I even got to keep the plaster of paris molds of my faithful short, wide feet which can be re-used for future orthotics.

One thing that made me feel really good was the podiatrist - who is also a runner! - studied my running shoes for a really long time. He stared at them from the back and then put them on the floor. And then he finally said, 'These shoes are really good for you.'

Hopefully, if I walk around in them today and tomorrow, I'll be able to get a good run in them on Saturday.

The Green Girl Does Marathon Math

Thank you so much for all your advice. After reading all your replies, I'm feeling a lot better.

I should be getting my orthotics this week. The podiatrist taped up my foot again last week when I got fitted for the orthotics and I was able to run 4.5 miles Friday night. I didn't run as fast as I did at the Wrigley River Run but I was able to maintain a steady pace and ended up averaging about a 15 minute mile.

Now that my running confidence is slowly increasing, I'm cautiously optimistic about San Francisco.

Which brings me to my next point. I'm trying to do marathon math. More specifically, San Francisco Marathon and Half Marathon math.

Now, my math is based on the fact that the slowest people always start last, right? And they are the slowest so they will take the longest.



The last Wave Start for the full marathon is 06:42. Almost 07:00, right? Assuming the slowest runners take 6 hours (this is coming from a girl who finished her marathon in just over 7.5), that means they will be finishing just before 13:00.



The Green Girl is doing the second half of the marathon and will also be in the last Wave Start which is 08:35. The website says The 6-hour time limit will begin after the last runner in the last wave has cleared the Start Line. Doesn't that mean the Green Girl has until 12:42 to cross the Finish Line?

The Green Girl Needs Some Running Advice

The Green Girl needs some running advice. I have seven weeks until the San Francisco Half Marathon.

I haven't run in months. I somehow managed to do the Wrigley River Run 5k yesterday in 00:37:59 but when I woke up this morning, my legs felt like I had done a 15 miler.

My foot is feeling a lot better but it's not 100%. I have the follow-up visit with the podiatrist tomorrow to discuss orthotics.

What do you guys think I should focus on in these seven weeks? My only goal for San Francisco is to cross the finish line in one piece. I am not trying to PR and I don't care if I walk more than I run - I just want to finish. I'm terrified to push my foot too much so I don't want to do too much running but I'm also concerned I'm going to have a rough time with the hills in San Francisco. I was pretty tired yesterday at mile 1.3 and after that, I walked quite a bit.

To try and heal my foot, I hardly worked out at all the past two weeks. I did some crunches and push-ups but I lost motivation and slacked big-time. When I kickboxed today, I realized how much fitness I lost in just two weeks.

I was thinking if the orthotics give my foot enough support, perhaps I could start training on the elliptical again and essentially do the bulk on my training on the elliptical. What do you guys think? That way I could regain my cardiovascular fitness but - assuming my foot isn't bothered by the elliptical with the orthotics like it is right now - not put too much strain on my foot.

Wrigley River Run 5k Race Report

The Green Girl did the Wrigley River Run 5k today. This was a last minute decision after a little nudging from her good running friend, Rad Runner Girl.

When we got there, I was so excited to see Penny had parked right next to us. I had been hoping to run into her for awhile now and it was so good to finally meet her. She also introduced Rad Runner Girl and me to The Running Fat Guy. I also saw a whole bunch of fellow Sole Runners.

My right foot was feeling pretty good after being all taped up with arch support for almost a week, so instead of walking the entire thing, I decided to see if I could jog some of it. I walked up to the Starting Line and then I started carefully jogging. When I didn't feel any pain, I relaxed and started running. I guess my body was so excited to run again that it forgot that I'm the Slow Running Green Girl and when I looked at Mr. Green Garmin, I discovered I was doing a 10.5 minute mile! I slowed down immediately because I didn't want to push my foot too much.

I walked quite a bit of the race because my calves were screaming at me. I struggle with tight calves and I haven't been running so this didn't surprise me. I did find comfort in an old 'friend' nagging me instead of my arch.

After I crossed the Finish Line, I was so excited to see Rad Runner GirlI thought the 10k would have already started. I was so excited that I got to watch her cross the Starting Line.

It was really good to talk to Penny because she had experienced similar problems with her foot and she said the custom orthotics really helped her. Talking to people who have had the same issues with their foot makes me feel a lot better - especially when they are still able to run.

I waited for Rad Runner Girl near the finish. I was bummed, though, because someone got in the way of my shot of her crossing the Finish Line.

It was a really good day. I'm so glad Rad Runner Girl talked me into doing the 5k because it really helped raise my running self-confidence.

The Green Girl Officially Has Posterior Tibial Tendonitis

The Green Girl finally broke down after three months and went to see a licensed professional - a podiatrist today. He confirmed my Internet self-diagnosis of posterior tibial tendonitis. The good news - the silver lining, if you will - is that he was impressed I was still capable of doing on my tiptoes without any pain. He said that means the tendon is still working to a certain extent.

He taped up my foot with an arch pad and he wants me to leave it on for a week and see if it helps. If it does help, he recommends I get some custom orthotics.

I miss running so much. At first, I was watching movies about running and listening to running podcasts while I commuted to my new job. Now I'm at the point that I can't even read an issue of Runner's World because it makes me so depressed. I haven't been posting because I can't bring myself to write about my lack of running. I also feel like there's nothing I can do for a prolonged period of time. The elliptical and the stationary bike make my foot hurt, too. I keep saying I'll go swimming but for some reason, I can't get myself to get my stuff together and go.

When I asked him about the San Francisco Half Marathon, he refused to give me a straight response but commented that 'wasn't much time'.

The Green Girl Dreams of Running

The Green Girl had the best dream the other night. I was running and running. Really fast. I could feel the wind blowing through my hair. I felt so free.

The best part of all was that my ankle didn't hurt at all.

I ran across some strengthening exercises I can do while I'm sitting in my cubicle at work. I hope they help. My calves are really tight lately. I keep stretching them but it doesn't seem to help.

Good Luck, Sole Runners!

I just want to wish all the Sole Runners who are doing the Catalina Marathon tomorrow the best of luck!

The Green Girl Is Going To The SparkPeople "Spark Your Life" Convention

The Green Girl registered for the first-ever SparkPeople 'Spark Your Life' Convention.

Highlights of the all day event will include:

• A group walk/run in the morning, led by SparkPeople's Coach Dean and Resident Expert Nancy
• Motivation to "Make Your Life an Adventure" from SparkPeople founder and CEO Chris “SparkGuy” Downie
• Coach Dean's weight-loss story and tips to "Write Your Own Contract for Success"
• An interactive quiz from Dietitian Becky to learn "What Type of Eater are You?"
• The "Secrets of Success" as told by some of SparkPeople's successful members
• Lunchtime workouts, including an exercise routine led by Coach Nicole
• A chance to meet SparkPeople Coaches and ask them questions
• Interaction with other SparkPeople members
• Opportunities to earn SparkPoints, spin a real-life SparkPoints Wheel, and win prizes throughout the day.

According to the event description, everyone who attends the 'Spark Your Life' convention will receive a SparkPeople gift bag (valued at $50), filled with exclusive SparkPeople products, including an official “Spark Your Life” Convention T-shirt, SparkPeople fitness DVD, and more.

Whoo hoo! I am so excited.

The Green Girl Improves Her Proprioception

proprioception (prō'prē-ō-sěp'shən)
n.
The unconscious perception of movement and spatial orientation arising
from stimuli within the body itself.

The Green Girl's ankle is doing significantly better after her two three week running hiatus.

At this point, my number one priority is to allow my ankle to heal and strengthen it as much as possible. I am so glad the San Francisco Half Marathon is not until the end of July.

As I mentioned before, my doctor wants me to do isometric exercises on a weekly basis for both my ankles to strengthen them.

My doctor also recommended I purchase or borrow a Bosu Ball and balance on it three times a day to increase my kinesthetic coordination. Instead of a pricey Bosu Ball, I found a much cheaper alternative, a Harbinger Balance Trainer, at my local discount sporting goods store, Big 5, for $19.99.

After using the Balance Trainer for a week now, I must admit I prefer it over the signficantly more expensive Bosu Ball in terms of balance training.

With the Bosu Ball, you can adjust the difficulty simply by spreading your feet further apart to make it easier or closer together to make it harder. Even at the most challenging position, the Bosu Ball is not as difficult as the Balance Trainer because the dome is firmer and offers more support. When I'm at the dojo, I continue to use the Bosu Ball for squats. I would need to purchase a second Balance Trainer if I wanted to do squats (one for each foot).

I stand on the Balance Trainer at least twice a day - in the morning and at night when I brush my teeth. Simply trying to balance on the disk is challenging but the brushing movement makes it even more difficult.

I hope this training also helps me to improve my balance and spatial awareness. I tend to trip fairly often and I've always been really accident-prone.

The Green Girl Races On The Base

The Green Girl raced in the Los Alamitos Race on the Base 5k this morning at the Joint Forces Training Base (JFTB).

There was a 5k, 10k, reverse triathlon, and 1k for kids. The course looped around the airfield.

This was the first time I'd run since the Surf City Half Marathon three weeks ago. I taped my ankle up before I went to bed last night so when I woke up this morning and got out of bed, my foot felt really good. There was no pain in the arch for the first time since I sprained my ankle.

There were a number of groups of military personnel running in formation and chanting. Each time they went by me, I tried as hard as I could to keep up with them but I could not. Honestly, I got tired in the first mile of the race. My official finish time was 36:30. According to Mr. Green Garmin, I finished in 36:16.

I was thrilled to see bananas and orange slices as soon as I crossed the finish line.

I headed over to the Expo to check out the booths. I stopped to get a free five minute massage from Complexions Day Spa. I was really impressed with the quality of the Expo. It was much better than the Surf City one. I got a lot of really cool, free stuff. I even made my very first race apparel purchase. (My very first race purchase was a "Rock 'n' Roll" guitar Italian charm that matched the race medal perfectly.) I got a technical shirt with the Race on the Base logo for $20.

I watched the 1k for kids. It was so cute to see them in their starting positions. My favorite runner was this little girl dressed in all pink pushing a little pink stroller with a doll. I loved that she was taking her time. At the end, I saw her casually veering off the path to the finish line.

Penny, I'm sorry I missed you at the reverse triathlon. I headed home after the 1k.

I was uploading my pictures when I got a call from The Crossings at the Bay. I had entered my name in their raffle for a beach cruiser and I won. I couldn't believe it. Anyone who knows me will attest to how obsessed I am with getting a bike.

My boyfriend hopped in the car with me and I headed back to the base to claim my prize. As I was rolling the bike to the parking lot, the announcer congratulated me on winning the cruiser. I waved happily.

We folded the backseats down but the bike was too big to fit through the hole. Using some string, we secured the bike to the best of our ability and I slowly drove home. My car kept beeping at me to let me know the trunk was still open.

We got the bike home but, unfortunately, when my boyfriend was taking the bike out of the trunk, one of the screws scratched the bumper of my brand new car. It was the very first scratch.

I wanted to take the bike for a ride but I realized it's too big for me. I'm only 4'10.5" and there's no way I could get on that bike without stepping on something raised first. I'll have to figure something out.

And The Winner Is...Option 2

The Green Girl wants to thank everyone who participated in her running shirt poll. I ordered the shirt today using the Option 2 design.

The Green Girl's Current Running Playlist

Here's the Green Girl's current playlist for running and working out. I like to start off my runs with pop music and then move into the trance. I usually tend to listen to the hip-hop more when I'm on the elliptical.

Based on my playlist, please let me know if you have any recommendations for me.

Song	Artist
What Goes Around...Comes Around	Justin Timberlake
Break The Ice	Britney Spears
Keep Bleeding Love	Leona Lewis
Rehab	Rihanna featuring Justin Timberlake
Womanizer	Britney Spears
My Love (Remix)	Justin Timberlake
You Want A Piece of Me	Britney Spears
Escape	Enrique Iglesias
Nobody Listens To Techno	DJ Tiesto
Green Heaven	Vincent De Moor
Still Alive (Paul van Dyk Remix)	Lisa Miskovsky
Adagio For Strings	DJ Tiesto
Back In My Life	Alice Deejay
Do You Like Bass	DJ Tiesto
Better Off Alone	Alice Deejay
Lord of Trance	DJ Tiesto
Eternity	Armin Van Buren & DJ Tiesto
Take Me Away (Club Mix)	DJ Tiesto
Sweet Dreams	Benny Benasi
The Anthem	DJ Tiesto
Everytime We Touch	Cascada
Titanic	DJ Tiesto
Miracle	Cascada
Touch Me	DJ Tiesto
What Hurts The Most	Cascada
Children of The Sandstorm	Darude vs. Robert Miles
Silence	Delerium featuring Sarah McLachlan
You Take My Breath Away (DJ Tiesto remix)	Dido
We're In Heaven (Techno Remix)	DJ Sammy
Like A Prayer (Dance Remix)	Madonna
Electronic European Dance Mix	Euro-House Techno
Sorry	Madonna
Insomnia	Faithless
San Francisco Dreaming	Global Deejays vs. Benny Benassi
Because of You (Techno Remix)	Kelly Clarkson
In A Dream	Lil Suzy
What It Feels Like For A Girl (Paul Oakenfold Remix)	Madonna
Bittersweet Symphony (Remix)	Moby
Ready Steady Go	Paul Oakenfold
Piano In Trance	Robert Miles
Castles In The Sky	DJ Mystic
Sail Away (DJ Tiesto Remix)	Enya
Take Me Higher (Club Mix)	Sonique
Zombie Dance Mix	The Cranberries
Will I Ever	Alice Deejay
Apologize (DJ Ypsilonta Remix)	Timbaland
Hustlas Anthem	Wes Coast
Thugs Get Lonely Too	Tupac & Nate Dogg
Cyclone (Dirty)	Baby Bash featuring T-Pain
Forever	Chris Brown
Knuck If U Buck	Crime Mob
Get Buck In Here	DJ Felli Fel
Deep Cover	Dr. Dre & Snoop Dogg
We Started This Shit	Eightball & MJG
Cleaning Out My Closet	Eminem
'Till I Collapse	Eminem
When I'm Gone	Eminem
Remember The Name	Fort Minor
Crazy	Gnarls Barkley
Numb (Remix)	Jay-Z featuring Lincoln Park
Get 'Em High	Kanye West
Let It Rock	Kevin Rudolf featuring Lil' Wayne
I Don't Give A Fuck	Lil John
Ain't No Click	Lloyd Banks
Hip Hop Saved My Life	Lupe Fiasco
Paper Planes	M.I.A.
Let's Get Dirty	Method Man & Redman
We Run This	Missy Elliot
Quiet Storm (Remix)	Mobb Deep featuring Lil' Kim
Party People	Nelly featuring Fergie
Heart of a Champion	Nelly
Say It Right	Nelly Furtado
Give It To Me	Nelly Furtado
Push It To The Limit	Rick Ross
Start From Scratch	The Game
It's A Fight	Three 6 Mafia
The Way I Are (Remix)	Timbaland featuring Keri Hilson
Scream	Timbaland featuring Nicole Sherzinger
Running (Eminem's Dying To Live Remix)	Tupac & Biggie
Hit Em Up	Tupac
Make Love In This Club	Usher featuring Young Jeezy
Speed of Sound	Cold Play
Viva La Vida	Cold Play
I Run For Life	Melissa Etheridge

The Green Girl's Running Shirt Poll

Since the Green Girl is going to be running the San Francisco Half Marathon in July to raise money for Angelman Syndrome, the Green Girl needs an Angelman Syndrome running shirt.

I will be ordering the shirt from Running Banana because they offer a size XXL for women and that made me one happy Green Girl.

Which Option do you think is the best for the Green Girl?

Option 1:


Option 2:


Option 3:


Poll is closed now.

Here are the results:

One World Running

The Green Girl was pleased to receive an email from her favorite local running store, Runner's High, announcing they are an official Drop-Off Location for One World Running.

For those of you who are not familiar with this organization, One World Running was formerly "Shoes For Africa." One World Running is an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world.

Some of the shoes are new; many are "near-new," which are the ones sent overseas. The shoes that are beat up and not suitable for shipment are sent to Nike in Beaverton, Ore., through Boulder's Eco-Cycle program, to be ground up and made into running tracks and playgrounds through the Reuse-a-Shoe program.

Please keep One World Running in mind the next time you replace your running shoes.

The Green Girl's Two Week Running Hiatus

The Green Girl is going to take a two week hiatus from running.

After doing way better than I could have ever expected in my half marathon last Sunday, I want to give my ankle an opportunity to heal. I think repeated sprains have weakened the ligaments and tendons. Just last week, I remembered I had injured this ankle back when I was in elementary school. I had torn the ligaments so badly I ended up on crunches wearing this giant boot for months. I can't believe I completely blocked that entire incident out of my mind until now.

My next race is the Los Alamitos Race on the Base 5k on February 21. Depending on how my ankle feels that week, I might go for some easy runs before the race.

I'll continue to kickbox but I'll tape my ankle. I'll do the elliptical instead of running. This will also give me an opportunity to focus more on strength training.

Surf City USA Half Marathon Race Report

Surf City USA Expo

The Green Girl went with Snowboarding Buddy to the Surf City USA Marathon Expo on Saturday. The highlight of the Expo was getting to meet Janey Jaye and Miss JC from SparkPeople. I even wore my homemade SparkPeople t-shirt for the occasion.

Janey Jaye and Miss JC are leaders of the California Dreamin' SparkTeam. This SparkTeam is for people who are participating in the California Dreamin' Racing Series.

The official race shirts were really nice. I really liked how you had the opportunity to try them on for size.

The Expo was much smaller than I had expected. I was also disappointed by the lack of free stuff. Both Snowboarding Buddy and I were hoping to get lots of cool stuff. The only swag I got was a Minute Rice pad of sticky notes.

After the Expo, I continued my pre-race baking tradition by making "Run, 1/2 pint" cupcakes.

Surf City USA Half Marathon

This was the first time I didn't take public transportation to a race and I didn't give myself enough time. I got stuck in the Beach Blvd. traffic and all the designated parking lots were full by the time I got there. I ended up parking in some residential neighborhood and walking back to Edison High School to catch the shuttle. There was a long line to get on the buses so I stretched my legs a little bit while I waited patiently.

According to Mr. Green Garmin, I crossed the Starting Line at 08:04:23. I felt a bit out of sorts because my morning had been so hectic and I missed the usual pre-race rituals but I took a deep breath and just started running.

My biggest concern was my sprained ankle. I had it taped up per my doctor's instructions and popped some ibuprofen before I left my apartment. I was so relieved it wasn't bothering me. I was also a little nervous because I wasn't really prepared for 13.1 miles. My longest training run had only been 6.51 miles.

In the first mile, a group of police officers passed me. They were chanting something like, 'This is what we do everyday!' It was definitely entertaining.

My Timex watch was programmed for 5:1 run/walk intervals. I kept reminding myself this is only one race but I will have my ankle forever. My goal was to cross the finish line in one piece.

The walking resulted in an unexpected benefit. I was able to recover during the breaks and then maintain a faster running speed. I had set Mr. Green Garmin's Virtual Training Partner to a 13:30 minute mile just for fun. I certainly had no intention of actually going that fast with walk breaks. I couldn't believe my eyes when everytime I looked at Mr. Green Garmin, he said I was ahead. I was also surprised when Mr. Green Garmin kept telling me my pace was under a 13 minute mile. I even went under a 12 minute mile a few times. I kept thinking about Kitzzy and I couldn't wait to call her after the race to tell her how much I liked the run/walk method.

Between Miles 3 and 4, I ran up the Seapoint View hill effortlessly. I overhead a few runners saying how much the incline was taking out of them and I silently thanked Coach Steve Mackel for all the awesome hill training.

I took three sips of Gatorade Lemonade every five minutes during my walk break. After Mile 10, I also ate three Rold Gold pretzels with each lemonade break.

It was around Mile 10 when I started feeling tired. Mr. Green Garmin told me I had slowed down to just over a 13 minute mile. The reality that I could beat 03:05:50 and finally break the three hour mark had set in and I was determined. I began telling myself I would get a 'new pair of legs' in less than five minutes. This stategy worked really well. I got a boost of energy that lasted the rest of the race.

According to Mr. Green Garmin, I crossed the Finish Line in 02:49:23. My Official Time was 02:49:16. I couldn't believe it, I had done it. I had broken the three hour mark.

I found the post-race confusing. I wanted to get food but a volunteer accidentally directed me to the beer tent so after waiting in a pretty big line, I ended up with a Bud Light bracelet but nothing to eat. Another volunteer directed me to another tent where they were handing out bags. I was craving orange slices (as usual) but unfortunately, inside my bag was a badly bruised apple, a slightly bruised banana, a Clif bar, and Fig Newtons.

Once I had something in my stomach, I started looking for Janey Jaye and Miss JC. I also got to meet some more SparkPeople, Denise and
Suzanne. We all exchanged stories about running and congratulated each other on our shiny, new PR's.

I was eager to get home and ice my ankle so I said my goodbyes and tried to locate the shuttle pick-up spot. I ended up passing the group of SparkPeople again but this time Angie Eats Peace was with them. I had to stop to meet her and congratulate her on her very first marathon.

As I was walking northbound on Magnolia St., I noticed pieces of glass scattered on the asphalt. Upon closer inspection, I realized someone had broken into one of the cars. A yellow purse was sitting on the seat beside the smashed window. I couldn't help but imagine how the car probably belonged to one of the thousands of runners and how the runner would return to the car with that feeling of accomplishment from crossing the finish line and then they would see this. I felt so bad.

I walked by a homeless guy pushing a shopping cart. It was piled high with stuff but he had draped a Steelers t-shirt across it. I had no idea the Steelers were going to be in the Super Bowl. I found out later when my boyfriend was watching the big game and I asked him who was playing. It made me smile to think the homeless guy was representing his team - even if it was on top of his shopping cart.

Catalina Island Buffalo Run Half Marathon

The Green Girl wants to congratulate her coach, Steve Mackel, on finishing 1st in his age group and 17th overall at the Catalina Island Buffalo Run Half Marathon.

Whoo, hoo! Way to go, Steve!

Surf City USA Half Marathon Results

The Green Girl's official time was 02:49:16!

I cannot believe I PR's and broke the three hour mark with a sprained ankle and walk breaks.

Good Luck Surf City Runners!

The Green Girl wants to wish all the Surf City USA runners good luck tomorrow!

LA Badger, I hope you have fully recovered from your cold. Good luck on a great race.

L.A. Runner, good luck pacing a 03:40. I believe in you.

Tricotine, I'll be thinking about you at the Mid-Winter 10-Mile Classic as I'm running. Best of luck to you if you do decide to run it and if you don't, I hope you find satisfaction in volunteering for the race and letting your body rest.

I will tape up my ankle in the morning and pop some ibuprofen. I'm keeping my fingers crossed.

The Green Girl Went To The Doctor

The Green Girl finally gave in and went to get her ankle checked out by a doctor today. Truth be told, a big part of me just wanted to wait until after the Surf City USA Half Marathon in case it was bad news.

As soon as my doctor heard me in the waiting room, he yelled, 'What did you do to yourself now and when is your next race?' So he knows me well.

Luckily, he doesn't think it's a stress fracture. I'm an unemployed Green Girl right now and I was really hoping I wouldn't have to pay out of pocket for an x-ray. Like my self-diagnosis, he said I sprained the medial (inner) ankle ligaments.

He recommended I tape up my ankle and try going for a really short run. If the tape doesn't bother me, he wants me to tape before the race on Sunday. He said taping will give me much more support than an ankle wrap.

Until my ankle is fully healed, the doctor said he wants me to tape every single time I go kickboxing since I kickbox barefoot. I did my very first taping job tonight before I headed to the dojo. He wants me to ice after every workout even if I don't feel any discomfort. In addition, he wants me to start doing isometric exercises on a weekly basis for both my ankles to strengthen them.

The Green Girl Turns To Homeopathy

To help speed up the recovery of her sprained ankle, the Green Girl is using Peaceful Mountain Tendon Rescue.

The Tendon Rescue gel contains comfrey, arnica, rosemary, aloe, potassium sorbate, originox, Vitamin C, and Vitamin E. According to the website, the herbs in Tendon Rescue have traditionally been used to repair damaged tendons, ligaments and soft tissues. The directions recommend using the product three times daily.

The gel has a brownish tint but doesn't stain my skin when I rub it in. It smells like a multivitamin tablet.

I want my ankle to be as strong as possible for the Surf City USA Half Marathon this Sunday.