the haunted 10 and 24

we rode a haunted train with oil and water
beading off the engine for what i
thought was fun. i
did not believe i was alone i
turned to smile and share

the season

and you

you
had a distant look in your eyes partway
unmoored. the other passengers i asked
for help but

they

they were lifeless in their
seats moved only by a rumbling
on the rails

a hand fallen down off the elbow
and. and. an upturned

forehead

somewhere behind us
the terrible sounds

the

the wailing of the

winds the cracking of some glass or why. why

why the sky was dark

the steam streaming past
the glass and my heartbeat bumping up against
the ceiling

a lonesome solitary feeling

as we long since
left the station to nowhere headed
racing

how to run

how to run a marathon – part 1

Having run the CIM 2016 (my first marathon) in 4:58, I wanna to show some love and share my experience with any runners who wish to take on the challenge. I got so much wonderful and free advice online from so many bloggers along the way! I am so grateful. Here are some things that worked for me in my adventure. I hope they work for you, too…

If you are starting from scratch, give it a 4-6 month training window. Go ahead and find a tried and true schedule and post it on your wall. I used Hal Higdon’s 16 week intermediate marathon training schedule. Let yourself stray from the schedule based on your instincts. Everyone has their own personal challenges which will impact daily life. Just know that if you keep running, your legs will get stronger. 10% increases in mileage per week is considered the gold standard. Many runners alternate weeks increasing their sunday long runs to new distances, then falling back to rest the legs. I started out running totals of 15-20 miles a week, then worked my way up to 50-60 miles (with a 20 mile longest sunday run) in 12 weeks, then used the last 4 weeks to taper back down to 20-30 range, letting the legs recover before the big one. Cross-training is essential. I chose cycling and hiking. If I felt I needed a day off, I took it. If I could run 5 days straight, I did. The back-2-back concept is very helpful for learning/feeling how to run on tired legs. Hitting a wall here and there is good for you to experience the pain and try and run through it. Psychological/mental conditioning.

There is such a thing as over-training and it’s dangerous! Keep to the schedule if you can. You could injure yourself. New runners can be prone to injuries because your body is still adjusting to the high impact sport of long distance running. What happens with a new runner is your body tries to acclimate to the stress of impact, and often expends energy trying to stabilize/protect your legs. Experienced runners will find that, once acclimated, the body will be able to use those energy channels towards forward momentum.

Buy quality running shoes that are made for long distances. My personal favorite shoe and the one that got me through: Brooks’ Launch 3! A ‘neutral trainer’ that is very supportive but not too heavy, and has the kind of midsole cushioning which pushes back to help your forward momentum. Be aware of ‘pronation’ and have someone check your stride. Shoes wear out in 300-500 miles. Have an alternate pair and keep track. Faster runners tend to run on different shoes than they train on. Hokas are cushiony and good for recovery runs. The Pegasus 33 Nikes are good but a bit heavy. There are tons of useful shoe and product reviews all over the internet. Use them.

Use anti-chafing sticks like ‘Body Glide’ for surfers. Long runs will rub raw your arms, feet, inside of your thighs, anywhere there’s friction. Experiment with socks. They do make socks these days which prevent blisters, but moleskin helps, too. I experienced a knee injury while breaking in my Hokas which caused me to need new shoes only days before my race, and the ‘Swiftwick’ socks I was offered kept the blisters at bay. If you do get blisters while training, there are safe ways to pop and bandage them and keep running without delay. Don’t forget suntan lotion if you are fair-skinned. Nobody loves skin cancer and you may be out running for 3-4 hours at a time…

running

CIM – countdown! (part 2)

With less than one week to go before my first ever marathon, I am running out of time to train let alone play with options. Two weeks of cold symptoms and bronchitis had destroyed my running schedule before the fated long run where I injured/strained my knee only 10 days before the race. And though I was really happy with my 10:39 pace on Nov 5th when I finished the Run the Parkway 20, I really didn’t want 6 months of hard training to end without ‘the big one’.

I took a deep breath and recovered some hope after talking with friends and family, and kept on. I bought a compression sleeve for my knee and did a couple of short (2-3mile) runs over the weekend in my Adidas Pureboost X’s, and I did still feel a dull pain in the knee but not too bad. Running fast on a downhill did not seem to aggravate it, and there was no swelling or bruising afterward. This convinced me it was the proverbial ‘runner’s knee’ people talk about.  I began to wonder if I might forsake the Nikes for the Pureboost X’s but nowhere online could I find anyone who ever ran an entire marathon in these shoes! I just didn’t want to wear the Pegasus again, due to their weight and something about them just did not feel right toward the end of my first race. The Pureboost X is a lightweight shoe which is incredibly comfortable and is mostly reviewed online as a 10k or less trainer with floating arches, and good for the road. So I decided to run a counterintuitive 9 miles yesterday with only 6 days to go, just to see if the Pureboosts (and my knee) could handle long distance.

These are the final variables for my race preparation. I have brought my weight down to 169lbs (i am 5′ 11″ tall) by eating mostly tilapia, pasta, oatmeal, cup of noodles, and drinking Jamba juice, muscle milks, tea, water, and V-8. I take B-complex and multivitamins and green tea extract pills daily. I am happy with my in-run energy plan which consists of Roctane (higher amino acid levels) GU gels every 45 minutes, and S-caps (salt pills with potassium) every hour. And of course water/gatorade provided on the course. Needless to say, shoes and a knee injury are 2 very critical variables to have at such a late stage in training. Up until I got sick and subsequently injured, my training regimen (Hal Higden’s intermediate schedule) went perfectly well, too.

How did yesterday’s run feel? Pretty good. The Pureboost X’s felt fantastic all 9 miles, so I think I will go against the grain and run the marathon in these beauties! Maybe I will be the first one ever to do so? I think they can go the distance. As for me, well, my knee got a little funky after I took a bathroom break midway through the run. It began to hurt in mile 5 and I really thought my plans to run the marathon were about to come crashing down. But I decided to try and run through it, and this time — miracle of miracles — it worked! By the end of the run it was feeling quite good and so was I. My plan is to stay off my legs as much as possible the next 5 days, do a lot of yoga and quad stretching, buy some glucosamine supplement and KT tape (kinesiology) — which seems to have worked wonders for other runners in trouble with runner’s knee — and keep my head up and heart skipping beats as Sunday fast approaches.

running

CIM – marathon countdown!

Countdown to the California International Marathon = 5 days! Wow. I am excited but nervous. I sustained an injury of some kind — probably ‘runner’s knee’ — on my belated long run last Thursday (postponed due to bronchitis). I had reached the 14 mile mark on the Hoka Bondi’s I have been breaking in, and I was feeling great physically but got blisters. I had never run far on the Hokas so I had planned for problems, and asked my boyfriend to carry my tried and true Nikes (Pegasus 33) in his backpack as he rode his bike alongside me. These were the ones that I wore when I raced the 20 mile Run-The-Parkway. So he helped me stop and switch out, and I got back on the river trail near Sacramento State. Within a mile I somehow developed a throbbing pain on the outside of my right leg just below the knee. I thought it might be a cramp and tried to run through it from mile 14-16 (on an 18 mile run), but I began limping and could not go further without risk of further injury. I walked the last 2 miles alongside Tosh, who was kind enough to stay with me even though he had places to be and it was approaching 4 hours since we set off up the river. Sunrise when we started had been quite cold @ 36 degrees F but now the skies were sunny and it was a perfect fall day, lots of foliage to see.

I was concerned about the knee. I was gonna wait a couple of days before freaking out about the situation. I had a bad feeling that I caused the injury by switching shoes mid-run like that, because the Hokas are heel strikers and much different from any other shoes I have worn. They have a strange way of changing the impact points on your legs. Though they provide more cushion than the Nikes (the very reason I decided to buy them), I could feel great stress in my hips and inner thighs after running a half marathon. Still, I love the shoes for the way they push back and give me an effortless feeling, seem to help set a nice rhythm in the stride…    (see part 2)

a song. possibly

Here are the lyrics to a song I am workin on (to be accompanied by my acoustic guitar which I have been neglecting terribly, poor thang)…

“Remember when you thought everything was going well and then it was not, when winter was too cold and summer too hot, another cup of coffee would pull ya through and it did, raised you up like a pup by the lids… some day you gonna be a railroad tie, no one gonna fuck with this guy, some day you can be railroad grade, swimming ona sea of marmalade… some day you gonna be a railroad tie, no one gonna fuck with this guy… some day you can be railroad grade, swimming ona sea of marmalade…”

so i saw somethin last night, like a vision, right
i had to let go of the past and move on. now.
so i am

have a wonderful fabulous fantastic effortless lighthearted brilliant day everyone
love and light

KatYa