Running

Yoga for Neck & Back Injuries

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As a runner, I’ve learned the hard way that stretching & recovery play just as important as a role in training as the actual runs. What we do after & between each run is equally as curcial (if not more) than the days we hit the road, trail, or treadmill.

Thanks to running, I’ve fallen in love with yoga. I actually look forward to it now on my days off and later in the day on my long runs – it stretches me out and eases the pain that takes over if I don’t sprawl out on my mat. Especially since I surf, too, which is far from easy on my back, most of my aches and pains are in the neck/back/oblique area.

These are my three favorite, easy-peasy, go-to videos for stretching out my neck & back. They alleviate the tension & pressure that build up from all my activities and help me start the day feeling energized, refreshed, & zenned out.

I usually do them in this order (the last one’s the most difficult) and they take around 45 minutes all together.

What are your favorite yoga routines for post-run recovery?

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Running · Veg/Vegan

PSA: Instagram is Not Real

How often do you see photos like this on Instagram? Big booty, tight waist, strong arms – but is it real? As someone that’s been hardcore into fitness for 5+ years, I couldn’t understand these images that  kept appearing on my feed – until I played around in front of the mirror and realized its just posing. Booty popped, an awkward twist in the waist, good lighting and a little bit of dehydration and BAM – insta-model approved.

I didn’t grow up in the age of Instagram, so I worry so much about the women and girls that see these images and believe they’re real life. I would never stand, sit, pose, squat or appear this way in person,  so while the photo is me, it is not TRUE TO LIFE. In simple terms, it’s not real.

Instagram can be a great place to showcase and normalize all kinds of bodies, which is why I personally choose to show photos of mine. But when you’re scrolling through your feed and come across an image that seems unachievable, keep these key points in mind:

1.      No two bodies are the same. Even if you eat, sleep, and train exactly like the girl in the picture, it is physically impossible for you to achieve the exact same results because of your (and her) unique size, shape, genes, body composition and metabolism.

2.      These images are often the result of perfect lighting, careful posing, angles, retouching, and even photoshop – not perfect people.

3.      Most of these people are professional models/bodybuilders/personal trainers, whose job is to be fit and look the part. You wouldn’t compare your ability to cook to that of a professional chef, right? So you can’t compare your body to someone who’s full time job is fitness.

4.      Most of these images are selling something. They are carefully curated to represent an ideal that’s unlikely (or impossible) to achieve in order to promote the protein powder/leggings/detox tea/personal training services being offered.

5.      Instagram is a highlight real. It does not, and cannot, depict real life.

6.      Everyone can physically, mentally, and emotionally benefit from exercise, regardless of their weight, size, shape, age, gender, ability, etc. Do not let the images on Instagram deter you from doing something great for you and your body, if that’s what you chose.

7.      Let me repeat it one more time: fitness is for and benefits EVERY BODY.

Okay, rant over.

 

Running

Week 1 of Marathon Training!

marathon memeAs always, marathon training did not exactly get off to a smooth start this year (suspiciously, just like every year so far) but hopes are still high. I kicked off the first of my 12-week training plan to get ready for the fabulous Honolulu Marathon on December 10th. I’m all about supporting my city and running on my own turf, through a course I know all too well by the time race day rolls around.

This marathon will be lucky number 5, and I’ve got myself on a pretty fun plan of preparatory races leading up to the big day. I’ve got my absolute favorite – the Xterra Gunstock Trails Half Marathon – at the end of October, as well as the Val Nolasco Half Marathon – which mimics the final leg of the real deal – in November.


I’m coming off a sprained ankle a few weeks back, so I’m treading carefully and doing my super boring ankle exercises when I actually remember to do them. On the bright side, my first long run – eight hot & steamy miles around Honolulu – went by super quick & easy. So, there’s that.

Anyways, I’m using this super flexible plan from He and She Eat Clean to train. I chose it because it’s 12 weeks (sweet!) and works in tons of cross-training, which is the only way I can mentally handle preparing for a marathon.

NB Marathon

Running · Uncategorized

Training While Injured


It’s been almost two weeks of non-soccer/non-running existence and let me tell you – the injured life is not a fun one. With lots of life changes like moving apartments & possible career shifts, it’s been a major struggle not being able to run through it all. Running is my mediation, my quiet, precious ‘me’ time, and I’m going a little bit crazy without it.

In a nutshell – resting ain’t easy.


To keep myself in shape for a busy marathon season, I’ve been supplementing as best as I can with bike riding, swimming, and lifting at the gym. The only good news is that I’m able to lift a lot heavier than usual because I’m not running. So, I’ve gotten to play around with compound movements like squats and snatches to keep myself strong.

I’ve also been stuck with the very boring task of ankle PT. I can’t explain why I hate it so much, but I totally do. I hate every second of it. I know it helps, but it’s so boring it’s like watching paint dry, except you have to be an active participant. Ugh.


Anyways, I just go cleared to ‘lightly jog’ for a few minutes and come back next week to get the final go ahead. I’m still benched from soccer, which starts this weekend, and banned from my Old Pali Road race this Sunday. So, for the next week, I’ll still be grumpy and difficult but hopefully will get my happy time back soon. 🙂

Happy Healing!

Nicole

Running

Coconut Chase 8K & Injured Struggles


I had an awesome time at the Coconut Chase 8K last weekend, where I breezed through two easy, beautiful loops along Sand Island’s beautiful coast. Locals tend to think of Sand Island as the greasy, industrial peninsula that is is, for the most part. Unbeknownst to me, there’s a picturesque recreation area that runs along the southern tip that’s a runner’s idyllic dream.


I felt very on pace that day and watched the revived few miles fly by. Since the race was so short, I never had the deep sense of panic that surfaces during the early miles of half and full marathons. This was my first 8K and I felt strong, sexy and fast.

After I got my results, I was ecstatic to learn I placed 11th in my age/gender group and hit between an 8:30-8:57 mile pace the whole time. For me, that’s huge. I’m a naturally slower paced runner, clocking in 9:30-10 minute miles with pride and effort. So, I’m definitely doing my happy dance over this one 🙂


However, said happy dance is difficult given the injury that occurred very shortly after crossing the finish line. In typical all-or-nothing fashion, I went to play soccer and totally rolled my ankle. So much that I missed work and found it warm, buzzing, and swollen since that fateful wrong step.

I’ve spent the last few days going crazy not being able to run. I have another short but sweet 4.4-miler on Old Pali Road coming up on September 10th, followed quickly by my favorite race on the island – the XTerra Gunstock Ranch Trail Half Marathon in October. SO, I have a lot of healing and training to figure out in the very limited meantime.

My plan is to replace my runs with swimming and stationary bike workouts, coupled with physical therapy and weight lifting. Hopefully, I’ll be able to have more happy finish line moments in the next few months!

Happy Healing,
Nicole

Running

Half Marathon Training & Coconut Chase 8K!

As all runners know, the onset of fall means one thing, and one thing only: RACE SEASON. The marathon organizers were kind enough to at least schedule most of them in the fall, during the cooler, breezier, and run-friendly weather that autumn brings. Not to mention the magical experience of running through a cacophony of swirling red, orange and yellow leaves. Even here on the island, where the leaves don’t change, the weather sure does. It’s cooler and windier and way less intense than the terrible month of August. Ugh.

Normally, I’m gearing up for the Marine Corps Marathon, which I’ve sadly decided to forgo this year. In January, I suffered a difficult back injury that kept recurring due to my refusal to stop playing soccer and rest. So, as injuries tend to do, I ended up unable to do anything for quite some time, and missed the critical buildup period for my MCM training plan 😦

Instead, I’ve spent the summer building back up to my normal strength and speed and have signed up for a litany of fun, short-distance races throughout the fall. The first being the Coconut Chase 8K along Sand Island, which kicks off this Sunday (yay!). It will be followed by a buildup of races each month, ending at the Honolulu Marathon in December:

  • Coconut Chase 8K (August)
  • Old Pali Road 5-miler (September)
  • XTerra Gunstock Trails Half Marathon (October)
  • Val Nolasco Half Marathon (November)
  • Honolulu Marathon (December)

I’m thrilled to test out the short-distance waters and build my confidence back up after being set back by such a tough injury. I’m prepping right now for this weekend, which will be my first short-distance race I’ve ever done. Surprisingly, I’ve stuck to full and half marathons and not really dabbled in anything less. As I’ve gotten older, though, I’ve started to consider smaller races and shorter distances.

Wish me luck on my race this weekend! It’ll be along the beautiful shoreline of Sand Island, an easy, hot, and flat terrain.

Happy Running!
Nicole

Running · Uncategorized

Half Marathon Training!


It’s that time of year again – when the island weather is cool, soccer is in full swing, and my life is filled with short, beautiful runs to get ready for half marathon season. Half Marathon training is my very favorite, because the runs are short and easy and don’t totally disrupt my life or turn me into a nap queen the way marathon training does.

My next race is the Hapalua Half Marathon, an awesome event that kicks off in downtown Honolulu and winds its way around diamond head and ends at Kapiolani Park. It’s one of my fave races here in Hawaii. It’s on April 30, 2017, so I have about 12 beautiful weeks to train!

Here’s my training plan:

training-plan

After sending my plan to some friends that are also in training, they all asked the same question: why are you using a beginner’s training program?

My answer: because LIFE is hard. A beginner’s plan like this one is easy, flexible, and – most importantly – it works. I can control how fast or slow I run, where to incorporate intervals, and it’s simple enough for it to work in with my soccer schedule.


I encourage everyone, honestly, to stick with an easy, simple, open, adjustable, and flexible training plan, regardless of what race or event its for. Why? Because if it’s not easy, simple, open, adjustable and flexible, it won’t work with your unique schedule, circumstances & life.

Keep it simple, folks! It does work.

Anyways, I’m very excited to be back on a training plan  and on the road and trails. It’s been beautiful having a break, but I’m more than ready to be in racing shape 🙂

Happy training!

Nikki