Renovating Kaeti

Nurturing Your Best Self

2009-10-30T17:05:06Z

The Experience Life staff spent yesterday at an all-day planning meeting in Wisconsin. I always look forward to these days because they inevitably mean amazing food, great ideas, inspiration and collaboration.

During the meeting, Pilar asked us to think about what energizes us most in our lives and at work -- and what depletes us. I've been turning over this idea in my head a lot lately, and it's definitely something I'll be thinking about this weekend.

I know there are quite a few areas in my life that are costing me (screen time, toxic people, bad habits) -- and places that I want to nourish more (especially in the realm of creativity and fun).

Just thinking about what the elements in my life are actually accomplishing -- i.e., nurturing my authentic self or sucking me dry -- feels like a big step in the right direction. I suppose the next big challenge will be learning how to accomplish the necessary changes with integrity.

What about you: When you picture your happiest and most balanced self, what is it that adds to that energy and spark? And what in your life is diminishing or distracting you from that core?

(Photo by raceytay)

Ragnar Relay Highlight Reel

2009-08-24T14:43:54Z

After the marathon I told myself I was done pushing my body to crazy and unimaginable limits. Oh silly, naive me.

This weekend I joined 11 teammates to run 195 miles -- from Wisconsin to Minnesota -- in a little over 33 hours. Each of us ran three legs, which varied in length depending on the strength of the runner. I'll post a full race report soon, but here are some highlights.

Things I did during the 33+ hours of the Ragnar Relay:

Ran in the middle of the night on a pitch-black, deserted country road (AWESOME)
Drove a Suburban (it's like steering a dinosaur on Quaaludes)
Conquered (barely) the most challenging hill I have ever run and then promptly threw a temper tantrum
Talked about bowel movements with my van-mates, a lot (it's a runner thing)
Wore a mullet wig (our team name was Made in the 80s!)
Managed to run my three legs (18 miles total) without sleeping for 36 hours.

It was amazing, exhausting and unlike anything I've ever done. Now, after two years of always having an upcoming race on the calendar to train for, I am officially unscheduled. And I'm going to leave it that way -- for a while, at least.

I Ran a Marathon!

2009-06-01T14:51:09Z

I made it! And it was fun, impossible, surprisingly pain free, emotional and rewarding (depending on where you happened to catch me on the course). I'm taking today off to relax and recover, but I just wanted to let you all know that your good thoughts and encouragement worked. I'm overwhelmed by and so incredibly grateful for the outpouring of support I had, both on the course and virtually.

The full race report will be coming soon. For now, I'm going to sit around and compensate for the calories I burned yesterday morning!

(Photo of me around mile 23 with a lady in a banana suit, by my friend Brian Moen.)

Two Years in the Making

2009-05-28T17:03:01Z

I run my first marathon in less than three days (Sunday, May 31, 7 a.m.).

Two years ago today, I had never run more than a mile. And the mile that I did run (as part of a P.E. class my senior year of college) took me about 14 minutes to finish, and left me wheezing and near tears.

I also started at Experience Life two years ago, a day after I graduated, and if you had asked me then if I would ever run a 5K (let alone a marathon), I would have thought you were crazy and laughed right at your crazy face.

A combination of self-loathing (or at least self-estrangement), positive peer pressure and slow-building momentum eventually changed that. The first time I ran a mile without stopping, I felt like I had conquered the world. My next goal was to run all the way around Lake of the Isles (about 2.8 miles on the bike path). When I made it around for the first time, in September 2007, I was smiling for the rest of the day.

It felt great to accomplish something and to see my body change and get stronger, so I kept setting goals for myself. I ran my first 5K in February 2008, my first 10K in July of the same year, then the TC 10 Mile and Monster Dash half marathon in October. Members of my running group then pointed out that a marathon training clinic was starting up, and hey, wouldn't that be fun?

I must've been drinking some strong Kool-Aid because I decided to sign up for the Minneapolis Marathon and a triathlon this summer. And while marathon training hasn't always been fun (exhaustion, weight gain, injury), I've learned just how far my body is capable of taking me -- and when I need to ease off and give myself a break.

Two years ago I was overweight, under-exercised and very unhappy. Today I'm healthier and happier than I've ever been, and I can run at least 20 miles. Consecutively. After Sunday I hope to say that I can run 26.2.

I've had lots of thoughts churning in the ol' brain box as marathon day approaches. In some ways, it's only a day, and only a race. It's a milestone, yes, but this is only the beginning of the healthy life I'm building. But, on the other hand, it represents a lot to me: the transformation that has occurred in the past two years, my ability to make lasting change in my life, and some things that I haven't even fully grasped yet. One of these things being that I must be crazy, because really. Who pays to run 26 miles?

More than anything, I find myself monumentally grateful for the support and encouragement you all have provided as I stumbled my way through training. Without my friends, family, virtual and real-life running partners, and coworkers I would never have made it this far. So a big Internet high five and sincere thank you to all of you.

(Photo by opacity)

Limping to the Finish

2009-05-20T15:51:45Z

Marathon training is never without drama, I'll say that much.

With 11 days before my first marathon, I'm nursing an unpleasant calf injury. It had been bugging me a little bit, but it was our second 20-miler that pushed it over the edge. (Lower, inside left calf, the pain is deep in there and radiates down to the ankle.)

I've drastically reduced my running (as in, I ran twice last week, and haven't run since Sunday). My running friends assure me that I could do nothing between now and the marathon and I would still be absolutely ready for the race. And I'm trying my best to believe them.

So for now, I'm resting, icing and trying not to stress. I might try to see a PT this week or early next week. Here's hoping!

(I tried to find a picture of a leg injury to accompany this post, but searching Flickr for "injury" turned up only very disturbing things. Blech!)

To Race or To Run?

2009-05-04T21:32:49Z

I'm signed up to run the TC 1 Mile this Thursday. It's a short, crowded and fun race that starts and finishes in downtown Minneapolis.

This year's course goes straight down Nicollet Mall:

When I ran the race last year, I ran it hard. This year, I've done FAR less speed work (I've become the running equivalent of a pack mule) and the marathon is only three weeks away. Now would be a really silly time to pull a hamstring just because I wanted to see if I could improve on last year's time (which isn't likely in the first place, see: pack mule).

My plan is to take the first half at my normal interval speed (about 7:30 to 8 pace), and then see how I feel. I know, logically, that it's better to play it safe. But there's something about running as fast as your little legs will take you that provides a hefty boost in motivation and inspiration.

Have any of you had experience running shorter races with a long race in the not-so-distant future? Do you temper your speed or go all out?

Get in Gear Race Report

2009-04-28T14:35:10Z

I haven't always been the most positive poptart during marathon training, but there are a few things that are truly awesome about it. One of these is that on a Friday afternoon, you can decide you're going to run a half marathon the next morning -- no notice, no worries!

We had a 14 miler on the books for this past weekend, so I decided to swap the Get in Gear Inaugural Half Marathon for my long run. And I am SO glad I did.

The race started and finished in Minnehaha Park, which is walking distance from my place and made for a stress-free race morning. I got to the start in plenty of time to use the bathroom and warm up in the Pavilion for a bit, where racers were packed in like sardines. Get in Gear is the largest 10k race in Minnesota and with the other events (5k, 2k and half), it was cozy.

The line for the porta-potties was insane. I shot a quick photo with my phone:

Fortunately, I found a less-popular bathroom to duck into before the race started.

I resolved ahead of time that I was going to treat this like any other long, slow distance (LSD) run. Going in with that mindset helped quell any nerves, and I started the race feeling comfortable and mindful of my pace.

The first five miles were crowded, and a lot of people passed me right off the bat. I expected this because the 10K and half marathon course was the same for the first five and the 10Kers were naturally running much faster.

I held at my LSD pace of about 10:30 to 10:40 for the first six miles or so, but then I felt so great that I started picking up speed. I didn't even notice at first because it didn't feel like I was running much faster, but I looked down at my watch and I kept seeing 9:04 and 8:50. What?!

There's no way I can sustain this, I thought to myself. But then I figured, I feel good so I may as well keep running and if I bonk, so be it. I planned on taking it slow, anyway.

The miles ticked past in what felt like no time at all (perhaps a positive side effect of doing so many 18- and 20-mile runs?), and my pace stayed right around 9 until I reached the last mile. I walked through the last water stop and evaluated how I was feeling, and because I was still feeling strong, I decided to kick it to the end.

I passed a ton of people heading toward the finish and crossed the line smiling. In fact, I don't think I've ever finished a race feeling so happy! I grabbed water and a banana and then hung around the finish to cheer on the last of the runners.

It was a fantastic morning, and I feel like I recaptured a bit of my running mojo that had gone missing these past few weeks. It also made me think that after all this marathon business is over, my new goal could feasibly be to break two hours in the half marathon.

Thanks for your encouragement, everyone! It definitely made a difference. Now it's time to put my head down and focus because we're only four weeks out from the big race. Holy way-too-soon, Batman!

Ways to Make Running Fun

2009-04-16T17:30:07Z

Tip No. 1: Run in costume. (Photo by wonderful local photographer and athlete Sarah McGee.)

I was leaving a comment for a friend, who asked for advice on how to make running more fun. Well, my response got to be so dang long that I figured I could spruce it up a bit and use it as a blog post!

My tips to make running more fun:

*Don't tell yourself you have to go out and run for X amount of time straight or it doesn't count. Break it up into walk/run intervals (e.g., run three minutes, walk one) and then increase the run time as your fitness builds. The easiest way to feel disappointed after a run is to pit yourself against unrealistic expectations. Instead of speed, distance or other numbers (while they do have their place), focus more on the fact that you're moving your body.

*Get quality running shoes. Go to a local running store and have them evaluate your gait to make sure you get shoes that support your specific running style. When I upgraded from my old sneakers to actual running shoes it changed EVERYTHING. Specialty running stores will do this evaluation for free, and should also let you test out shoes before you buy.

*Run with other people. Music and podcasts are fine and good, but conversation is a billion times more distracting and engaging. I also like to do a run each week with no iPod, no friends, and just appreciate the world around me.

*Bring a camera and do a photo run, like Ed does.

*Sign up for an event a couple months away. It's inspiring to have something to work toward, and it's so fun to cross the finish! I would recommend a 5k fun run to start, and then build from there if you want to increase your distance. Leave the soul-eating, body-terrorizing crapfest of marathon training for the crazies. (Just kidding! Marathon training is awesome! cough)

*Do different types of runs. If you go out every time and do the same, steady distance, it's going to get boring. Do an interval or fartlek workout once a week, run hill repeats, do tempo work. (Runner's jargon defined here.)

I'm sure you all have many more ideas, so leave them in the comments! And it doesn't have to apply specifically to running. How do you keep your favorite exercise fun?

Bonus: For even MORE, check out the article "Are We Having Fun Yet?"

Extra! Extra!

2009-03-23T15:23:14Z

I recently had the pleasure of speaking with local journalist Kate Levinson for a story about using social media to support your health and fitness goals. The article was published today and you can read it here. Seriously, go read it -- Kate did a great job!

Most of my portion of the story focused on how I use Twitter to connect with other health seekers and to ~~complain about~~ keep track of my workouts. You can find me @RenovatingKaeti if that's your cup of tea. Blogging and microblogging have both been an unbelievable source of motivation and support for me. I have lots of goopy warm fuzzy feelings for all of you. Did you ever know that you're my heeeero, and everything I would like to beeee?

OK, I'm done.

SPEAKING of tea, I think Ima gonna need to drink a few cups this morning (it's a rainy March day here in Minnesota). Hope your Monday's a good one!

(Photo by dsevilla)

Hill Training

2009-03-17T19:28:30Z

Tonight marks the beginning of my favorite least favorite part of training. It's a thin -- and steep -- line between love and hate when it comes to hill repeats. Why would someone torture herself by running up and down a hill, repeatedly, until she wants to collapse?

Let us count the ways:

It builds strength in your major leg muscles in a way that normal endurance runs don't
It increases aerobic capacity (like any interval workout)
Hills will help make your stride more efficient and increase ankle flexion
Runners who do hill training maintain fitness longer when taking time off
And we should know by now to do as the Kenyans do.

It's the psychological warfare that makes these lumps of earth so intimidating. I get butterflies in anticipation of our hill workouts, yet it's never as bad as I think it's going to be. Sometimes it's even fun. It makes me feel stronger and victorious, a sort of "queen of the mountain" euphoria. And I feel the benefits in my subsequent runs almost immediately.

If you want tips on good form for hill training, this article offers a good overview. The main things to keep in mind: run light and upright, shorten your stride, slow down, and rest in between each hill repeat.

I know I'm not the only one who has this love-'em-hate-'em relationship. Do hills make you tremble with fear, too? How do you get over the hump?

(Photo by kmonojo)

Odds and Ends

2009-03-09T21:41:38Z

Happy Monday, everyone. In the spirit of the day (Mondays are for phoning it in, right?), I've thrown together a short update on the ~~very~~ ~~exciting~~ sorta noteworthy things that have happened recently.

Last week I bought a couple of much-needed running necessities.

This is my new running journal. It just needed one small addition. (I'm not sure how helpful a three-option emotional spectrum is, but the little faces are kind of hilarious.)

I finally got new shoes. I've put more than 30 miles on them and I still haven't decided if I like them. The ones I *really* wanted aren't made in my size (see: clown feet).

We've done our long runs in single-digit temps almost every week, which means mountains of gear. I planned it out ahead of time so I wouldn't forget something critical and end up losing an appendage to frostbite.

Fun link: After seeing my Twitter friends using it for months, I finally checked out Dailymile. It's a site that allows you to track workouts, connect with other runners/cyclists/triathletes/what-have-yous, find races in your area, and you can link your Dailymile posts with your Twitter feed. I'm still exploring, but so far I love it. Great design and practical features! You can add me as a friend here.

It's official: I signed up for the Minneapolis Marathon. No turning back now! On Sunday we do 14 miles, which will be the furthest I've ever run. I just have to keep reminding myself to run at my pace.

How was your weekend? Stumble upon anything interesting lately?

Does This Marathon Make Me Look Fat?

2009-02-26T19:24:16Z

Dear Marathon,

I've gained 10 pounds since I started training for you. Ten. Pounds. In less than a month of training!

Every non-runner I've mentioned this to cheerfully says, "Oh, it's just muscle weight!"

Wrong. NOT muscle weight. Muffin top weight. The kind of weight that makes your pants tight, your face bloated and your self image very depressed.

I'm not placing all the blame on you, Marathon. Sure, when you do long runs, your body naturally retains more water (that by itself that can mean a 5 pound gain). And with the mileage increase, my metabolism is roaring, which leads to insatiable hunger. But how I deal with that hunger is all on me.

There seems to be a disconnect between what I know I should eat and what I actually eat. Ideally, I would be fueling my body with an abundance of whole foods (veggies, leafy greens, legumes, nuts, berries, quinoa, brown rice, lean proteins, et al) and eliminating the processed crap that causes inflammation and imbalanced blood-sugar levels (flours, sugar, and basically anything that comes in a box or is endorsed by a cartoon character).

Now, my brain knows that if I fuel well, I will recover faster, I will build muscle more easily and my body will maintain its ideal weight. But then this crazy hunger takes over all conscious reasoning and all of the sudden -- with no warning at all! -- I am wrist deep in a quart of cookie-dough ice cream.

It's easy to justify these kinds of decisions because of you, Marathon. "Well, I'm training for a marathon. Of COURSE I can eat anything I want!"

That's just the thing. I *could* use an increase in activity to vindicate every terrible food decision I make, but so far that has left me feeling listless, heavy and weak. I would rather make my training an opportunity to be even more aware of what I'm putting in my body and how it affects my energy, health and moods.

Before things spiral too much further out of control, I'm establishing some regulations. No more ice cream (a food I can't ever seem to eat in moderation) and no more eating after 9 p.m. I've never had trouble with this before, but now it's like I'm eating nonstop right up until I fall asleep, lonely spoon dangling from my mouth.

I'm going to keep junk "food" out of my house (if I don't buy it, I won't eat it), and I hope that in time, Marathon, if I combine my training with wise nutrition, I may actually start loving you.

Tentatively yours,

Kaeti

--

Have you dealt with this pesky marathon weight gain? What did you do?

(Photo by strausser of a muffin top. Get it? Muffin top? Like my tummy but more delicious!)

Marathon Training Plan

2009-02-19T20:10:31Z

As I did with the half marathon and the TC 10 Mile, I am following a training plan to get ready for the Minneapolis Marathon. I base my weekly rewards and reminders around the clipart I find on my computer.

Here's what I'm doing (more or less):

I will probably be swimming on Fridays as my cross-training to prep for the triathlon. As I build my mileage, I might add a second, midday run on Tuesdays and Wednesdays (the nights I run with my marathon clinic). If you're in the area and want to run, I always need extra encouragement to get out the door on Saturdays.

In case you think this program sounds really awesome, here's a PDF for your downloading pleasure.

Marathon training.pdf

You also might want to stop drinking so early in the day. Just kidding! But seriously. Marathon training is no walk in the park. Except when it is. ...yeah. Here's a picture of the elevation map for the marathon!

Mile 18 is where things are going to get very real.

What's for Dinner: 10-minute Mediterranean Sauté

2009-02-16T18:45:39Z

I'm not sure what makes this Mediterranean, but I needed a name and I use olive oil to sauté -- what could be more Mediterranean than that?? I love this recipe because I can use what I have on hand and improvise as necessary.

Prep time: About 10 minutes

Ingredients
Fresh spinach (or frozen, just thaw a bit before you saute and squeeze any extra water out)
1 package of extra-firm organic tofu
1 can of cannellini beans (or any lighter beans you have on hand)
1 tsp. minced organic garlic (I often use the stuff right out of the jar to save time)
1/4 c of chopped mushrooms (optional)
2 tbs. extra-virgin olive oil
Soy sauce (optional)
Rosemary, salt, red-pepper flakes and lemon for seasoning

Cut the tofu into thin rectangles (about 1/4-inch thick) and placed them on a bread towel to pat out extra moisture. Drizzle the tofu squares with soy sauce (you can use any seasoning you like or none at all) and DRY sauté the rectangles, chopping them up into smaller pieces with your spatula to make them easier to cook. Heat until they are browned on each side (about 3 minutes), then add the olive oil, garlic, beans and mushrooms to the pan. Cook a few more minutes, then add the spinach and stir until it just starts to darken. (If using frozen spinach, stir until completely heated.)

Remove from heat and add some spices. I like rosemary and red pepper flakes (to give it a little kick), and a squeeze of lemon juice adds a great flavor. If you eat dairy, you can sprinkle a freshly grated hard cheese like Parmesan on top.

Easy, fast and delicious. I always make more than enough so that I'll have leftovers for lunch the next day.

Marathon Training Begins

2009-02-04T20:41:16Z

OK, my marathon training technically started yesterday.* So I only have a day's worth of perspective to offer. BUT, I have much to share after only one day!

It's hard.

No really, the phrase "run a marathon" may feel breezy and fun to say, but the actual practice of marathon running is rather unpleasant. And I've only done 15 percent of the distance at a time this week.

It's a strange phenomena to run for 30 minutes and then realize, when I'm running a marathon I will still have four. more. hours. (Insert involuntary whimper here.)

Despite the crippling fear that this inspires, I'm excited about this challenge. I'm cross-training, stretching, eating food that's actually made out of food and sleeping a decent amount. I thought I should record this particular moment in time for posterity's sake. In two months (or, heck, two days), I might be singing a very different tune.

*Stay tuned for my clip-art enhanced training program, which I will be posting in the next few days. I'm confident it will be as effective as these were.

---

In the vein of goal setting and getting things done, I've decided to start my own 101 in 1001 project. You can read more about it here, but it is basically a list of concrete tasks that you want to accomplish in 1001 days (about 2.75 years). I don't expect to finish all or even most of these, but just writing this list gives me a good idea of my vision and goals for the coming years.

Here are a few other great resources for setting attainable, realistic goals (and actually following through):

All Over It: How To Eliminate Goal-Blocking Obstacles for Good

Envision This

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(Photo by wallyg)