How to create a marathon playlist

How to create a marathon playlist

I rarely listen to music during my daily runs. Occasionally, I listen to  podcasts during my long run if there’s a particular episode I want to hear or if I am generally bored with my running route (Dear Sugars is my current fave). But that’s the exception, not the rule. I usually like to stay in the moment when I run, be aware of my surroundings and concentrate on what’s going on with my body. Racing is another story. For most races longer than a 5K, I play music. Not only is it motivating to hear words of encouragement blaring […]

Workout log: January 8 to February 4, 2018

Dynise running

Between work, a social life and other obligations, it’s essential that we make running fit into our lives, otherwise it becomes just another thing to cross off our to do lists, and that’s no fun. I’ve been working on maintaining this mentality so far, this year. For the last few months of 2017, I was feeling super burned out, both physically and mentally, and just needed to pull back a bit. I have no problem putting in the hard work – my fine tuning as a runner – and as a person – involves learning to do less, not more, […]

Running year in review: 2017

2017 running year in review

Here we are at the last day of 2017. I’m usually not sentimental about New Year’s, partly because there are so many different ones during a given “year:” Rosh Hashannah (Jewish), Lunar (Chinese), Tet (Vietnamese), and Nowruz (Persian New Year, aka the first day of Spring), etc. The way I see it, there are plenty of opportunities to reflect and make a fresh start. But 2017 was a particularly good year for me: personally, professionally, socially and athletically, so I’m a little sad to see it go. At the same time, I’m excited to explore new challenges in 2018. Here’s […]

Running logs: My last 2 weeks of workouts

winter running

Follow my blog with Bloglovin I hope everyone had a nice holiday. Mine was simply awesome. Like everyone, I was busy baking, shopping and wrapping gifts, but despite the festivities, I somehow managed to squeak in 2 great weeks of workouts. Running and exercising proved to be my stress relief.After 3 weeks of planned Prehab Not Rehab, I felt strong and rested. Right now, I’ve been concentrating on rebuilding my base to a level that feels good for me – around 40-50 miles per week, while throwing in a bit of strength, cross-training and some speed work to stay fresh. […]

Winter running – random thoughts, tips, and tricks

Running in the cold

Running is truly an all-season sport. As long as you have the right gear and mindset, you should be able to run in relative comfort whether you are facing a sweltering summer day or a frigidly cold winter morning  –with minor adjustments in extreme weather. Here are a few random thoughts. The first truly cold run will suck. The first run in the cold – say, when the “real-feel” temperature dips below 20 degrees Fahrenheit– is a cruel shock to the system. It takes time for your body to adapt to colder temperatures. Give it a few days. Dress the […]

My third “Prehab Not Rehab” week recap

running Xmas ornament

Since my first 2 weeks of “Prehab Not Rehab” worked out so well, I decided to enjoy an additional week of downtime, despite the fact that I’ve been itching to run more. It’s more natural for a Type A person like me to do more, work harder and run longer than it is for me to rest, recover and do less. But if I’ve learned one thing (the hard way) over the past 7 years, it’s that rest and recovery and necessary. I am in this running thing for the long haul, not just for a season or a year. So […]

2 weeks of “Prehab not Rehab”

Dynise track stride

This Sunday marked two weeks of my “Prehab Not Rehab” training segment. The idea is that you proactively take time off or reduce your workout load in order to properly rest and recover. Contrast this with the reactive way most runners operate. We  ignore our niggles and fatique, keep exercising at a high level, and then we have no choice but to take time off, go physical therapy, have surgery or all of the above. Meb Keflezighi made “Prehab Not Rehab” famous. Practicing restraint is one reason why he has enjoyed a decades-long running career. After the St George Marathon, where […]

Planned prehab weeks

Dynise blue shirt fence trail

First things first: Welcome to my new blog! I’ve been experiencing unreal fatigue pretty much since the St George Marathon where I ran a 6 minute PR at elevation. The first week after, I did not run at all but did a fair amount of difficult hiking. The following weeks I ran low mileage but my former coach had me doing intervals and tempo runs, which in retrospect, was likely too much too soon, especially as a 52-year-old (I may not feel 52, but I am!). Naps were not a luxury; they were necessary if I was going to function […]

Post-marathon fatigue continues

post marathon fatigue

 Naturally, it’s more fun to write about great workouts, new PRs, and races that went well than it is to write about struggling with running. But that’s what this post is about. I want to be transparent in this blog, so that you can see how normal it is to encounter bad running spells like the one I am encountering one right now. I’ve continued to struggle with fatigue this past month after the St. George Marathon. I usually have a natural, barking chihuahua-like energy, even without coffee. The past few weeks, I have felt more like an English Bulldog. Even with reduced mileage and workouts, […]

Marathons are hard on your body

Marathons are hard on your body

The marathon is one of the holy grails of running, and only 0.5% of the US population can call themselves marathoners. Running 26.2 is a satisfying accomplishment, and countless books, movies and web sites have touted its benefits. While I wholeheartedly agree and relish the challenge, it’s also important to also note that marathons are hard on your body. There’s a reason most elites will only run one marathon a year.  According to the Competitive Runners’ Handbook, one of my favorite running tomes, biopsies done on marathon runners show that muscles can take up to a month to heal. A recent study linked running marathons […]