Sole Runners Saturday Morning Run

Coach Steve talking about the Palos-Dena Ultra Challenge 52.4 / 26.2

Last Saturday, the Green Girl joined the Sole Runners for her long run.

Coach Steve handed out Palos-Dena Ultra Challenge 52.4 / 26.2 shirts and honored all the Sole Runners who took on the challenge this year.

Runners who registered and completed both the the Palos Verdes Marathon (full or half) and Pasadena Marathon (full or half) which took place on a consecutive Saturday and Sunday in May, were qualified to join the Ultra Challenge Challenger Club.

Kerri at the Sole Runners aide station

I was anxious to see if my faster times at the track could translate into an improved pace on longer runs.

As we headed out for our run, Coach Steve suggested I increase my cadence. He commented that my foot turnover was looking good at the track and I needed to keep that up.

I had left my metronome in the car so another Sole Runner, Katie, loaned me hers. Coach Steve set it to 58.

The cadence was faster than what I'm used to do I struggled to stay on the beat but when I looked down at Mr. Green Garmin and saw I was consistently under a 12 minute mile pace, I was motivated to keep it up.

Sole Runners post-run yoga

I ended up doing 13 miles in 2:37 - a 12:07 minute pace.

When I got back, I decompressed with some post-run yoga and then headed to breakfast with one of the Sole Runners, Michelle, and her boyfriend, Donovan.

The Green Girl's Track Workout

Coach Steve leading the Sole Runners track workout

Last Tuesday, the Green Girl attended the first Sole Runners track workout of the season at her alma matter, Long Beach State.

We started off with ChiRunning body looseners and then Coach Steve had us warm-up with four easy laps around the track.

Sole Runners doing ChiRunning body looseners

Next, he had us do some 100 meter drills.

As usual, I refrained from participating in the crossovers because I am terrified of spraining an ankle again.

After the drills, we walked a lap and then Coach Steve instructed us to run a lap as fast as we could and then cool-down with a walk about 50 meters out and 50 meters back to the start where we could repeat the process all over again.

Sole Runners post-run yoga

Since I started training for Tour DaVita with Lexa, I've been alternating between running and cycling every other day.

I also stopped running with Mr. Green Garmin because it seemed like a hassle to change all the display settings back and forth between miles per hour and pace every day.

I forgot to change Mr. Green Garmin back to pace so I had no idea how fast I was running during the track workout because he was speaking to me in miles per hour.

All I knew was that I was passing runners who were doing 9:20/minute miles and Coach Steve said I was looking good.

I was focused on only one thing - relaxing my body.

Sole Runners post-run yoga

Coach Steve led the post-run yoga as the sun set over the college campus.

When I got home and uploaded my workout, I was thrilled to see my numbers. I couldn't believe how fast I had run. I had averaged between an 8:40 and 9:20 pace.

I've really been pushing myself lately and it felt good to see some results.

Sole Runners Saturday Morning Marina Vista Run

Sole Runners Summer Season registration

The Green Girl helped with the Sole Runners Summer Season registration at Marina Vista Park before the Saturday morning run.

With summer training already in progress, I was pleasantly surprised by the volume of new registrations.

Sole Runners doing body looseners

Since it's still early in the season, Coach Steve welcomed all the new and returning Sole Runners.

Coach Steve proceeded with some running basics and then he went over the ChiRunning body looseners that we do before every run.

New Runner's High owner speaking to the Sole Runners

The new owner of our local running store, Runner's High, also spoke to us briefly.

He let us know Runner's High is now matching competitor prices and the store has extended their return policy so if a shoe doesn't work for you, you can return it regardless of when you purchased it - within reason.

Sole Runners heading out for the Saturday morning run

The marine layer clouded the sky as the Sole Runners headed out for our run.

I started off running with a couple, Brian and Stacey, and their friend Rose Ann.

After awhile, Rose Ann and Stacey fell back, and Brian and I went ahead.

As we ran, Brian explained how he and Stacey had started running.

Mentor Matt leading the post-run yoga

I'm always fascinated by personal running stories.

We ended up doing 8.55 miles. It was one of those comfortable runs where you take it easy but you feel satisfied at the end.

When we returned to Marina Vista Park, Mentor Matt led the post-run yoga.

It felt really good to stretch out on my yoga mat.

The Green Girl's Sole Runners Saturday Morning Run

The Green Girl joined the Sole Runners for her Saturday run this morning.

We started out at Marina Vista Park and then headed towards the Long Beach State campus. In preparation for the Long Beach Marathon, we ran the second half of the marathon route.

I went by the University Print Shop where I worked part-time as a receptionist when I was getting my undergraduate degree.

Today was one of those days where I just couldn't seem to get into my run. I struggled the first five miles and then finally got into the groove.

When I saw the Foundation Building, I remembered how back when I was a student, we'd refer to it as the 'pancake building' because we thought it looked like hotcakes with syrup in between.

I spotted another Sole Runner, LeAnn, chewing on a Luna Moon and I asked her where she got them because I've been having a hard time finding them lately and she told me she had a bad feeling they were discontinued*.

As I mentioned before, I've been experimenting with sports nutrition in preparation for the Athens Classic Marathon and I really liked the watermelon Luna Moons. Today, I tried to finish off my package of Black Cherry Shot Bloks but they are just too big and I don't particularly like them.

After running around the university campus, we headed back towards Marina Park and out to the ocean bike path.

As I was running over the Naples Canal, I saw something I'd never seen before - water bikes.

The weather started to warm up and my pace slowed but I kept on going.

When I got to the beach path, I couldn't help but admire the contrast of the bright blue sky and the pale sand on the beach.

I felt tired but good when I got back to Marina Vista Park for post-run yoga.

* Based on my Internet research and the fact that the Luna site no longer lists Luna Moons as one of their products, LeAnn is right - no more Luna Moons. ::cries::

The Green Girl's Track Workout

Last night, the Green Girl attended her very first Sole Runners track workout at Long Beach State.

I was really reluctant to attend because I haven't had good experiences with speed training but at the last minute, I decided to go. I also hesitated because of the scorching sun but something inside me told me I should give it a try.

We started off with our ChiRunning body looseners and then Coach Steve had us run three easy laps around the track. I struggled to run at about a 13:30 pace in the heat.

Once we were warmed up, he had us do some 100 meter drills. We did skipping, high knees, heel kicks, and crossovers. I refrained from participating in the crossovers because I am terrified I might sprain my right ankle again.

After we were thoroughly exhausted from the drills, we walked a lap and then Coach Steve instructed us to run a lap as fast as we could and then walk about 50 meters out and 50 meters back to the start to start the process all over again.

I started out running as fast as my little body could. I was huffing and puffing immediately. I looked down at Mr. Green Garmin and he told me I was doing a 7:50 minute mile. Gasping for breath, I slowed down to 8:00 but all that speed upset my stomach and I had to stop before I puked all over the Long Beach State track. There was no way I could maintain that speed over 400 meters.

After that, I slowed down significantly and walked a lot. I was grateful as the temperature decreased and an occasional breeze wafted through.

It finally came time for our cool-down of two easy laps. My stomach had settled at this point so I joined the group and was able to maintain a 10:30 pace. Coach Steve commented that I had gotten a second wind and I laughed and explained to him how I'd gone out way too fast on that very first lap.

We finished with Coach Steve leading our post-run yoga in the grassy area in the middle of the track as the sunset cast shadows over our mats.

The grass was plush so the ground was soft beneath our yoga mats. I was pleased to see some improvement in my pose transitions. I also focused on keeping my wrists straighter when I did downward dog.

I wore a brand new pair of New Balance 1012's to break them in before San Francisco. After the run, there were little bits of the dark red track material stuck to the sole.

For the first time in my life, I felt satisfaction instead of frustration after speed work. I'm glad I gave the Sole Runners track workout a try.

The Green Girl's Sole Runners Saturday

The Green Girl was looking forward to a Sole Runners Saturday after spending last weekend up in the city.

I relished the crisp morning air as I arrived at Marina Vista Park.

Coach Steve always starts the morning off with Sole Runner announcements and updates.

It was exciting to see a number of new faces among the familiar ones.

Today, Coach Steve led group in an hour-long ChiRunning workshop. He started off by giving a little background information on Danny Dreyer, the creator of ChiRunning.

He explained the importance of the ChiRunning 'C' shape as he guided everyone through the steps to achieve the pose. Coach Steve told us the 'Chi' in ChiRunning relates to the flow of T'ai Chi.

The lesson was followed by the ChiRunning body looseners. ChiRunning emphasizes loosening your joints before a run instead of stretching muscles.

I'm actually one of those runners who needs to stretch religiously both before and after my runs so I always get my stretching in during the pre-run announcements.

It was just starting to warm up when we got started with our run.

This was my fifth run in new shoes and I am pleased to say I am extremely happy with them. As much as I had yearned for a shoe with a less supportive sole, I love how the motion control keeps my feet so stable and straight.

The temperature started getting to me and my heart rate went up to 180 so I stopped and walked the last half mile.

After our run, we did our usual post-run yoga.

I had a downward dog epiphany today when I discovered I have been angling my wrists incorrectly. One of the mentors, Matt, showed me how to straighten my arm to reduce the angle presented at my wrists. This changed my entire downward dog experience.

When I got home, I decided it was time my hat and some of my running shirts got a good OxiClean soak. I do this occasionally when I notice my technical clothing retaining odors.

I'll leave them in there overnight and throw them in the wash tomorrow.

It's Not You, It's Me

Dear Yoga,

I want you to know I really tried to make this relationship work. I wanted so badly to like you - maybe even to love you. I wanted to be one of those Namaste-Ohm-Zen people.

I admit I didn't come into this with a lot of flexibility. The problem was that as time went on, each new pose just highlighted another Green Girl physical shortcoming.

I cannot do even your most basic poses. I cannot touch my toes. I'm not sure if there's any pose that requires straight legs that I am capable of doing. I couldn't do Balasana (Child's Pose) if my life depended on it. I discovered my arms are not proportionate to my body. I cannot sit and reach the ground with the palms of my hands. When I am lying on my back, I cannot reach my thighs. Even Savasana (Corpse's Pose) is uncomfortable because my arms are too short to rest comfortably at my sides.

Instead of discovering the bliss of my being, I just find myself getting more and more frustrated with each class. I've come to realize kickboxing and running are much more relaxing for me.

I thought maybe it was the instructors - that they just weren't right for us. Some instructors were better than others but no flame was ever kindled.

Please don't get me wrong - it wasn't all bad. I discovered I am really good at Utkatasana (Chair Pose).

I sincerely hope we can still be friends because I truly enjoy your company after a long run with the Sole Runners. I am not just going to attend your classes anymore. I hope you understand.

I am sorry but I am going to have to leave you behind in my quest to achieve spiritual enlightenment.

नमस्ते,
The Green Girl

The Green Girl's First Run of 2009

The Green Girl did her very first run of the year on yesterday.

I've been averaging a 15-16 minute mile on my Saturday morning runs. Since this was an 'Active Recovery' week and we would only be running for an hour, I was determined to pick up the pace.

I set Mr. Green Garmin's 'Virtual Partner' to a 12:30 mile. The Virtual Partner appears as a little runner that 'runs' with you.

For the first time since Mr. Green Garmin came into my life, I beat my Virtual Partner! When I saw my little digital body ahead of my Virtual Partner, I got so excited that I had to slow down and take a picture. Ha.

The group I run with trains using the Chirunning technique. Part of Chirunning is maintaining a steady cadence. To achieve this, a number of us carry a Seiko DM-50 Clip-Style Metronomes with us on our runs. I typically set my metronome to 82 but sometimes I will increase the speed to 85.

I found the continuous beeping to be an annoyance at first but I've grown accustomed to it and it really helps me maintain the cadence throughout my run. When I'm feeling tired, it's soothing to just zone out and just keep my feet moving to that beat.

I really pushed myself. I was getting pretty tired after 25 minutes and thought about taking a walk break but for some reason, I kept going. It was exhausting but it was a lot easier for me to push myself than it used to be. I think all the short, fast runs really are helping.

According to Mr. Green Garmin, I did a total of 4.84 miles in 59:01:24. The thing I am most proud of is the fact that I even managed to do negative splits. I did not think I'd be able to pull that off because I had pushed myself so hard going out. I averaged a 12:11 minute mile going out and a 12:09 coming back!

After the run, Coach Steve Mackel modified our usual post-run yoga to a standing-only session because the grass was too damp for us to use our mats.