Yoga, Sweaty Bands, and well...you do the math...

I crashed the San Francisco Marathon Expo today. No, I am not running it this weekend. Yes, I did go there to take a free Lululemon yoga class and mooch samples of energy bars and almond butter. 


The biggest reason I crashed the expo, though, was because I heard the Sweaty Bands would be there! I've been dying for a purple one for the longest time.. and remember... they don't slip!! I went with a thicker one this time because I thought it was pretty- and it STILL doesn't slip! Check it out:

Props to John for taking the photos. If you want to check out Sweaty Bands- because they are the best thing to happen to running since, well, sneakers- the link is on the right side of my page. 


So after this, I SWEAR I will stop buying new running clothes and accessories, but it's become somewhat of a necessity. See, I HATE going to the laundromat here- mostly because it's 100 degrees inside and I have to walk there (uphill, both ways, in the snow <-- jk) with all my dirty laundry in a rolling suitcase. The problem is: I only have about 4-5 running outfits here with me here in Berkeley and have had at least 8-9 workouts since I last visited the laundromat. Eeek! YOU DO THE MATH!

True Confessions of a Bored Runner: please don't judge me

Confession 1: I am exhausted and bored. I am sick of running in Berkeley, I am out of inspiring routes. What a Debbie Downer I am!


Confession 2: When I can't run to explore, and I'm exhausted/bored/about to fall over in the middle of a city intersection, I've devised and tried a few strategies. Here it goes:


     - Make like BamBam- I drum to whatever song is blasting in my ears. I don't just drum, I full out perform as if I'm headlining Madison Square Gardens or Red Rocks Amphitheater for a crowd of thousands.


     -Run as if I'm being chased- maybe it's the cops, or an evil super villain, or a rabid dog (which isn't too far from the truth since all dogs are rabid and deadly to me), or Chuck Norris (because he's never run a 1/2 marathon, boo-ya). One thing's for sure- when you keep looking behind yourself while running, it get's you some nervous onlookers. Maybe someday I'll cause a citywide panic!


     -Leaf crunch challenge- I try to run from leaf to leaf getting the loudest and most satisfying crunch under my shoe. More satisfying than you'd think... let me help you:

Good Crunch

Bad Crunch

       - Rewards at the end of a run- Like a mouse gets his cheese at the end of the maze, I get my lifewater/sweet and salty granola bar/taco plate... or whatever positive reinforcement is available that day (unless of course, John took it for lunch without asking... devastating).

       -Smile- at least 3 people on the sidewalk in Berkeley have told me to smile while walking/running. Looks silly, but got me another 1/2 mile or so. 

       -Choose an all downhill route- haha... good for one's morale... 'nuf said

       -Run to Target- I swear... this has been the MOST motivating strategy yet. I'm pretty positive I set a personal best for 4 miles when I knew I was running to Target... pathetic (took the bus home). 

AND... when all else fails:

        -Buy some new stuff- like a first day of school outfit, new running clothes or accessories definitely have the power to cushion the blow when it just seems that unbearable... check out mine (bought immediately after that run TO Target)

I love this outfit... the shirt is loose-fitting around the stomach and sooo comfortable. If it were acceptable, I'd probably wear it every day. Now all I need is a matching Sweaty Band!

Welp, since I've got the outfit on, I might as well go for my run! Let me leave you with a quote that describes me recently... and you can leave me with more crazy strategies that you use (comment below, it makes me feel loved)... because right now I'd try just about anything!

"Running is a mental sport... and we're all insane"- anonymous

My name is Kelly and I'm a Fro Yoholic

If living in Berkeley has one redeeming quality (besides it's proximity to wine country, of course), it would have to be it's plethora of frozen yogurt shops (ie. Yogurtland, yogenfruz, yoppi, pinkberry, etc.). In California, apparently it's tough to walk 5 feet without accidentally ending up with this delicious frozen treat in your hands- wait, oh, is that just me?

I love that it is a somewhat healthy snack that can be topped with fresh berries and dark chocolate- which are healthy (unless of course you consume them in the quantities in which I do). So, in short... I want to thank the fro yo gods for sending me something to get me through this summer and the crazy, hoarding woman living downstairs who calls me vulgar names and nearly burnt down the apartment building this morning. But... More on her later. Thank you Yogenfruz for saving the day!




Question of the Day: What saves you on a terrible, horrible, no good, very bad day?

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Location:Kearny St,San Francisco,United States

From hippies to happiness: running and sipping in Napa Valley

So I think we've established that Berkeley, CA is not the place for me. If Berkeley has one redeeming quality, however, it is that it is within an hour of the infamous Napa Valley wine country (which I've recently discovered IS the place for me). If you live by the quote "Life is too short to drink bad wine", then fear not... nearly everything we tasted in Napa was fantastic. We stayed right in Napa for two nights and it was wonderful! First, I had to get the hard work out of the way: my long run.


If you can remember way back to my road trip, I raved about a long run I took in Portland, OR. There is something wonderful about being in a brand new place and being able to explore it by foot. I mean, how many people get to experience running along the vineyards of Napa (vineyards are otherwise known to me as "baby wines"). I finished an 8.7 mile run in about 1 hour, 20 minutes (about a 9:10 minute mile). The only bad part is that I was so struck by the beautiful scenery, I kind of forgot to do the speed training that coach prescribed for the day... oops!

On to the fun part: WINE. I know that a lot of my friends and family out there are far more interested in the vino part of this trip than the running part.. soo here goes. We visited ... well... too many wineries haha. My theory was that we had never been there before and I wanted to scope out a lot of wineries. Maybe next time, we'll slow it down.


Our first stop was Chimney Rock Winery and Stag's Leap Wine Cellars. These were on the very picturesque Napa road "Silverado Trail".  I think our first thought was... "geez this area is expensive"... but it was expected!


My highlight of the day was visiting and picnicking at Clos du Vol. There are not many wineries that allow you to picnic on site because of licensing issues in Napa County.. not their fault. Clos du Vol was suggested to us by another winery as a beautiful place to enjoy a picnic lunch. This winery provided stunning scenery and a small, cozy feel. We actually had the winemaker pouring for us at one point because he simply wanted to show us something "cool" about his Cabernet. I'm pretty sure my eyes actually started glazing over he was sharing so much information with us. He was fantastic, I was just going into a sugar coma and needed some lunch haha.

Clos du Vol Winery

Clos du Vol Winery

We finished our first day of tasting at V. Sattui Winery, suggested by a friend. This winery was huge and has been around quite a long time. They actually have a full deli on site and allow picnicking too. They were actually setting up for a wedding when we were there.. no Bridezilla sightings, though.


On Saturday, after my long run and John's bike ride straight up a mountain, we managed to make quite a dent in my Napa bucket list. We started by visiting some places suggested by our hotel (plus they give you 2-4-1 tasting coups to use.. so why not) on Silverado Trail again. We started with Black Stallion Winery, which was beautiful, but clearly growing too quickly for their small tasting bar. Next, we drove down the road to Van der Heyden Vineyards and Winery. This one is a tiny (teeny tiny) family winery whose tasting room was literally in a garage (I think). This was an awesome experience for being in Napa.

Van der Heyden Vineyards and Winery

We continued North on Silverado Trail to Rutherford Hill Winery. We chose to go here because we heard they had beautiful picnic grounds... and man.. we got so much more! We were able to do a tasting at a lovely outside bar (and avoid an irritating bachelorette party). We ended up buying an entire case here (got a great deal). The picnic area was stunning, as promised.

Rutherford Hill Winery

From there, with full bellies and car trunk, we headed to the famed Beringer Vineyards. We decided to go on a tour here of their wine caves (which they don't actually use anymore, the wine is made across the street). We got the typical feeling from the huge commercial winery, but the cave tour was pretty cool. We skipped the full tasting (since we had some wine on the tour). I mean, who hasn't had Beringer wine?

We decided to get another one in and end the day with some sparkling wine! We headed to Mumm Napa and were literally the last customers let in. Here, they did a sit down tasting. We were seated in from of their giant open windows overlooking the vineyards. Sparkling wine was a welcome change from the rest of the day. John and our waiter "bonded" over engineering talk and we even got a plate of nuts and fruit out of it!

Mumm Napa

Mumm Napa

On our last day in Napa, we decided to head south to the Carneros region and then over to Sonoma. The winery we started with was definitely the highlight of our day. We started with Cuvasion Estate Winery (mostly because we had a card for complimentary tastings). This just may have been our pick of the weekend. The views were stunning!!! The walls were just windows that could open up wide to make you feel like your'e outside. The people there were all so friendly, too, which is lovely to find in such an infamous wine region.

Cuvaison Estate Winery

Next we went to Domaine Carneros, another place for beautiful scenery and sparkling wine. 

Domaine Carneros

Finally, we headed up through Sonoma to Arrowood Vineyards and Chateau St. Jean. Chateau St. Jean is a very well known winery, but still felt small, welcoming, and like a place that you wanted to spend an entire afternoon. They have picturesque picnic areas, Adirondack chairs, and even Bocce Ball courts... woohooo. 

Chateau St. Jean

We finished out the weekend with a trip to Russian River Brewing Co. for John. After all, he did do all the driving... thanks babe! We were able to visit so many different wineries this time in Napa and it was a wonderful and tasty experience. Next time, maybe we'll take it a little slower.. but how can you.. there are so many places to see and so many wines to taste!

haha.. FINALLY... TRIVIA (maybe the winner will get a free bottle of wine, because this isn't one that you can google): I gave a small hint, that should give you somewhere to start, but how many bottles of wine did we actually come home with?

Failure, disappointment, and bloody toes- view at your own risk!

After feeling so great about my training yesterday... I went for my run today with high hopes and a confidence that was bound to shoot me down eventually. In one word... Today was HARD! I had a speed workout today: 6 miles, 4 of which were to be run at 8:24 (my 1/2 marathon goal pace). Not so fast there bucko! Boy was it difficult! Whew!

It could've been the heat, the sun, lack of water... but no more excuses... time to take a step backwards in my interval training. We'll see what coach has to say! A minor disappointment, sure, but nothing that can't be fixed by an adjustment in my training.

In addition to the toughest run of my training, I had a "lovely surprise" when I took off my shoes! This leads me to a

TIP OF THE DAY: Cut your toenails frequently! Seems like common sense, right? But this girl ended her run with a nice sneaker and sock. The best part? I couldn't even feel it! Blame it on Adrenaline or just tough feet, but if you don't want to continue spending a fortune on new socks... Just cut those toenails! Haha


TRIVIA: For those of you who know me (or even those of you who don't)- What popular race was I running the last time this happened to my toes, but my feet were too numb from the cold to feel it? Quote of the race: "hmm... Why are my sneakers red? I guess we must've run through red paint or something!" <-- good thinking Kel

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Location:Sacramento St,Berkeley,United States

Exhausted... but not burnt out yet!

My training is picking up seriously now and to be quite honest… I AM EXHAUSTED! I am hoping that this exhaustion has a lot to do with walking around and touring San Fran with my sister and not with my running. We’ve been walking for miles each day seeing the sites, in addition to the miles I’m racking up training… even on my rest days. Now that Emily’s gone, it’s back to life as usual in Berkeley (booo).

This post is inspired by my sister and by the fact that my training is picking up. I am going to talk a little about getting into running and how to begin training without burning out. I was home for a few days and had my sister here in Berkeley with me for a week. I totally pushed her past her comfort zone when running (although she was willing =-)), but I want to get her started the right way. A lot of beginning runners just go out and run full steam ahead, instead of easing into it. This causes many people to just give up running after only a few weeks or months. My sister and I are at completely different points in running, but the same strategy is going to work for both of us and that is running INTERVALS.

TIP OF THE DAY: Run intervals in order to build up speed and endurance. Intervals can be described as a “burst of activity followed by a period of rest”. Of course, this looks different, depending on your experience.

I am running intervals to increase my speed to meet my time goal for my ½ marathon (under 2 hours). Emily (a beginner… sorry) runs intervals because she is building up endurance to simply be able to run longer and exercise. Sure, there are some folks who can just go out and run forever (and quickly), but you are bound to burn out and leave the sport eventually. Plus, many sources will claim that running intervals can burn up to three times as much fat as running twice as long at a moderately hard, steady pace. (Please don’t go out and try this if it is out of your league, I’m not trying to kill anybody here).

Beginner: Start by running what you can with periods of walking in between. For example, if your goal is to run for 30 minutes, you might start by running 5 minutes, then walking 5 minutes for a total of a half hour. As you notice this getting easier, make the

walking periods shorter (run 7 minutes, walk 3 minutes). Eventually, you’ll be able to take out the rest period altogether. These are just suggestions and can work in any way that you need. Of course, don’t forget to warm up before and cool down after with a jog or walk. Here’s a great smartphone app that’s great for beginning runners who are looking for a more guided interval workout:

http://splendid-things.co.uk/getrunning/ß AND IT TALKS TO YOU!! haha

Intermediate: This is where I see myself. Now that I can run for an hour or two, I want to be faster. Instead of walking during my rest period, I use a jog between periods of sprinting. Here’s what my interval workout looks like right now:

Mile 1 (10 min. mile, warm up)

Miles 2-4 (8:00-8:40 min. mile, followed by a ¼ mile slow jog, repeat)

Mile 5 (10ish minute mile, cool down)

Running intervals like this is a great way to see yourself progressing as a runner and to work towards goals without burning out. Interval workouts are a good way to push yourself when you’re ready to pick up the pace or raise the bar. Try it… it feels good, and who doesn’t like to feel successful? Oh... and speaking of goals...I have raised $780 so far (which is about half of my personal goal of $1500). Let's keep it going folks and thanks to everyone who has donated so far!

A motivational and fundraising boost!

There are two things I've realized while running in Buffalo on my recent trip back home:

1. The humidity is no match for me anymore.

2. I am running to fight a horrible disease that has affected so many people in my hometown and neighborhood.

As I was running around the block, I was reminded of neighbors, family members, and friends from home that have had been affected by cancer in their lives. This really had a way of pushing me (especially to make it through the humidity :-P) and reminding me why I am doing this: to fight back against a disease that affects so many people!

In light of this new push of motivation and the 12 week point from my 1/2 marathon, I wanted to thank everyone who has supported me so far. I am halfway to the ACS fundraising goal ($1250) and almost halfway to my own personal goal ($1500)! I have decided to put up some new pictures for my cards. I have added 12 new pictures from my road trip! In case you missed this last time, here's the deal:

I am making my photos from my recent travels into greeting cards that you can use for any occasion. All of the money for these cards will go straight to the American Cancer Society as a donation. The prices are:

5 cards for $15

or

10 cards for $25

You can pay in the following ways:

1. Donate online at my personal fundraising page

2. Mail me a check or cash

3. Pay me in person

You can view my new pictures on Youtube. The video will include all 31 photos!

View my photos at this link!

If you would like to order more cards, please contact me (email, facebook, postal mail, etc.) and let me know how may cards and the numbers of the pictures you would like. I appreciate everybody's support so far and in the future in this fight against cancer... Thank you so much!

The novelty is wearing off...

As my training begins to pick up and I am settling into Berkeley, my coach from ACS points out that the 1/2 marathon is 12 weeks from this Sunday! Training is going to quickly become more and more time consuming. I have taken my own advice and started doing more core exercises to strengthen my abs, back, and hips to eliminate pain due to underdeveloped muscles and I have also noticed one other thing: The novelty of running at sea level has somewhat worn off! A couple of weeks ago, I felt invincible, like I could run for hours... not so haha. I've been finding new trails and routes to run in Berkeley and realized it is much hillier here than I expected. Provides for some interesting speed workouts!

My favorite route so far is simply around the Berkeley Marina. It is an 8 mile loop from my apartment around the marina and back. For my shorter runs, though, I've been biking to the marina and running the loop a few times there (about 1.4 miles). This route gives amazing views of the bay and provides a refreshing breeze in the heat of the day. Yesterday, I had a 45 minute run to complete and got a more unique view: Octopusses (Octopi??).

I mentioned that the novelty of being at sea level (and being able to BREATHE) is wearing off. I think this also may have something to do with the heat picking up. Our coach must have noticed this too and gave us some tips and articles to help with running in the heat. Running in extreme heat can be dangerous both during and after your run. There are some tips that I have figured out for myself in some guessing and testing throughout the years and some that I wish I would've known, but I think the number one thing to remember is BE SMART!

TIP(s) OF THE DAY:

1. Set your pace for the temperature- take it slower and over the course of 10 days pick up the pace in the heat of the summer

2. Hydrate!- I like this rule: bring water if you are running more than 4 miles. It is also important to take into consideration where you are. In Colorado (a dryer climate) I might bring water on a shorter run, but in Cali (a more humid climate), I find that I don't need water for a 4-5 mile run.

3. Use Sports Drinks to replace fluids- Sometimes, water just doesn't cut it. After about 45 mintues of running and after your run, you need to begin replacing the water, sodium, and electrolytes that you sweat out as well! Pick smart, though, you do not want to drink something loaded with sugar. I enjoy Propel, Sobe Lifewater (certain flavors have electrolytes), and chocolate mile (suprise- packs some extra protein). I normally stay away from Gatorade because of the sweetness, but more recently, they have come out with some alternate hydration beverages that are less sweet, so give it a try!

4. Run early- In the summertime, I always try to run before 9 am if I can. That way, I can stay out of the heat of the day and I have my whole day ahead of me to do other things!

5. Change up your route- If you know you are going to be running in a high UV index or in high heat, choose a route with a lot of shade. I like running by the marina because if provides a nice, relieving breeze (much better than in the city).

6. Let someone know where you are- I am not always the best at this, especially out here since John is really the only person I know here. Heatstroke can come on fast, and if someone doesn't know where you are, they aren't expecting you back. In case something happens, it is always good if somebody knows where you are. I also have a Road ID bracelet with emergency phone numbers, medical information, etc. (thanks Mom!). Having your phone with you (which is easy with the iphone, since I'm listening to music anyway) is also a good idea, especially in the heat.

If you really are into running, here is the article that my coach sent me. It contains information in further detail, including signs of heatstroke and heat exhaustion, which I think are important to know... it's happened to me.

TRIVIA (to check if you are reading to the end!): In my running adventures in the Bay area of California, I have often found myself holding my breath or plugging my nose when I come across a certain herb that grows wild in this area and I can't stand the smell of. What is this herb? (ughh.. I get nauseous just thinking about it).