Year of the Dragon

PF Chang Half-Marathon Results

Overall - 852/15663
Division - 22 of 722
Gender - 198 of 9505

Time splits
5 Km 24:23
10 Km 49:11
10 Mi 1:19:22

Pace: 7:47
Chip Time 1:41:59
Clock Time 1:42:46

Satisfied with my results as a second timer with the Mount Lemmon half as my first official half marathon. Would be more satisfied with going sub-1:40 but this is something I can deal with for now. At least I achieved my goal which was exactly a minute off and my pacing of 7:00-8:00 was maintained fairly enough but need to work on negative splits, technique and stamina!

Post-race goals for future training: Technique work

Sweet & Salty

Sometimes I find myself craving something creamy yet filling enough to tide me over until the next meal, a spoonful of chocolate chip covered peanut butter always does the trick. It's almost as sweet as dessert but the good kind with healthy fat, protein and antioxidants (if you choose the dark chocolate over milk)! It's easy to assemble, just scoop a spoonful then dip it into a bag of chocolate chips. Be creative--you can either use the crunchy, creamy, or natural version. It doesn't have to be chocolate chips; dunk it in chopped nuts, granola, white chocolate chips, trail mix, raisins, craisins, or any dried fruit then drizzle with honey or agave if you want! My favorite pairing is the creamy or crunchy with dark mini chocolate chips. Have it with a glass of milk before bed to get the benefits of protein overnight so you feel refueled for your A.M. workout. Remember, little goes a long way so a spoonful is all you need!

Favorite Websites

I'd like to share some websites that I visit pretty often. Those websites either serves my training needs or are just something I enjoy looking through during my spare time. Here are the favorites that you might already be familiar with:

1. Mapmyrun.com - Before I bought my first GPS watch, this website was the only resource I used excessively to track certain routes and mileage. I still use it today to create new running routes to keep me out of a workout rut and stay motivated. Go to "Routes" and you'll see options such as searching for a run which is a list of recommended routes by other runners. When you find yourself bored out of your mind with your usual 7-miler to the park and back, simply click on any of the listed routes or fill in information to narrow down your search. Or you can choose to be creative and play with mapping your own run. It works every time and is a sure-fire way to be a happy runner!

2. YouTube.com - The most helpful website of all in learning how to execute proper form and techniques in training. YouTube has a million....I mean, trillions of videos on anything you want to find relating to your sport whether you're a runner, Crossfitter, triathlete, cyclist or a swimmer... I repeat, it's all on there. You'll receive lots of great tips and advice from certified coaches, Olympians, or a regular recreational athlete with lots of experience. I personally love watching runners execute such beautiful form so much that I often watch a clip or two prior to a long run or speed work. It gets me all fired up and looking forward to incorporating these movements into my workout. So reserve those 5-10 minutes prior to a workout to watch a few clips and trust me, it WILL get you excited for your workout!

3. Competitor.com - Triathletes, runners, swimmers, cyclists and to the rest of athletes that might find this useful to their training: This is another great website to get you fired up for your workout. Articles are very informative regarding training tips and nutrition. Photos and updates about latest races are there to send you positive vibes for your next race. The latest gears to keep you on track with what's in store. This is the website I find most comforting because it reminds me that triathlon training doesn't need to be all about seriousness but also, something you enjoy doing without perceiving it as a daunting task.

4. Amazon.com - With the latest gear you've been eyeing, there's nothing better than scoring a great deal on this most widely used websites for bargain shoppers. Triathlon is a expensive sport and even before we become official triathletes, we are already burdened with the exceedingly high cost of road/triathlon bikes, airfare, race fees, gas, and much more. Make Amazon your friend and you'll find lots of great deals on not only gear and equipment but also personal interests like books or that Emporio Armani watch you've been drooling over.

5. GiadaDeLaurentiis.com - I'm Giada's biggest fan. I LOVE her recipes and always find quality recipes worth making again. Italian and Greek are my favorites and I never get tired of cooking them. I'm impressed by how Giada include so much color in her dishes and you know what they say about color, each color is associated with specific vitamins and minerals which means they're super healthy. Here, you'll find that her recipes are neatly organized into categories to make browsing and last-min dinner decisions easier! And yes, they are DELICIOUS!

6. FoodNetwork.com - Baking is always something I enjoy doing in my spare time. When I'm craving a dessert, I prefer to go for the full-fat kind of version so it fully satiates my cravings. I go to this website because there are a million great recipes from popular chefs you see on TV. You'll know when it is a really, really good recipe based on the number of reviews and rating scale provided. Can't go wrong with this website!

7. Womenshealthmag.com - There are some days when I'm feeling like reading some girly issues, I go to this website. It reflects my feminine interests and personality. I'm not a fan of some ridiculous celebrity gossip so this is a perfect read for me with entertaining articles on training, beauty, recipes, and style. It's almost like the Cosmopolitan version for athletes! And the same goes for Men's Health Magazine, which I sometimes read for training/nutrition ideas.

The Most Overlooked Component of Training

How many of you have the mindset that workouts must be so challenging in order to get the benefits of training? If you are one of those athletes, you are risking yourself a burnout or even worse, an injury that will never go away. This morning, I went to a Mobility and Flexiblity class at Great Times Crossfit (GTX) to focus on some relaxing range of motion exercises to help with my Crossfit performance. My muscles felt looser and pliable and soon, I was already warmed up for the next class, Kettlebells. It felt like I performed more efficiently because with the body free of knots and tension, I was feeling more motivated to push myself.

Quite frankly, I wasn't too proud of my first impression upon seeing Mobility and Flexibility on the class schedule. What came to mind was the thought of seniors doing some bunch of movements that would have been scoffed at by competitive athletes. It turned out that the class was what my body needed the most when my mind denies it. I also started doing Bikram yoga on my own in room temperature instead of a heated room. The heat is always helpful; however, if you're looking to save money, doing it at home is another budget-friendly option and the benefits are pretty much the same.

We tend to train harder and harder that we forget to give our body what it needs or underestimate the power of recovery. Not only recovery is a luxury, it is also an essential part of training. By neglecting that luxury, we are setting ourselves up for the worst. Furthermore, we set ourselves for frustrating failures or inability to perform the movements of triathlon training. How you recover will make or break your training. So make time to pamper your bodies and it WILL give you what you want!

Swimmer's best friend

I often cringe at women who crank up the heat in the locker room showers. Maybe they're lackadaisical towards skin care or they don't realize how much it seriously sabotages their skin's health. After a hour or two of chlorine beating, a scalding hot shower just takes another toll on the skin. Since I started swimming last summer, I've noticed nasty changes in my skin and hair. My hair grew brittle and made my skin prone to dryness and lose its elasticity. Up close in the mirror, my nose were flaky and peeling. I knew the hot water would zap away more moisture and I've always avoided it by using lukewarm water at all times despite the cold weather. I even grew up watching my mom caring for her skin every mornings and nights that I soon followed to give my skin the luxury it needs.

My regular Neutrogena and Aveeno face lotions were never enough to keep up with supple skin after swim sessions. I tried serums for a change and Burts Bees Repair Serum worked like a miracle. Just slather it on pre-swim to create a thin film barrier against chlorine and seal in your skin's natural moisture and reapply post-swim. I'm sure any serum would work but I swear by this formula for female athletes who are beauty conscious like I am. The guys might care less but if you'd like to impress your wife or girlfriend with a younger looking skin, this is the real deal. It's all natural, which is a bonus and absorbs quickly leaving no crazy shine but soft dewy skin. It's worth the price and will last you a while!

Cream of Tomato Soup + Oven-Baked Pane Tuscano Cheese Sandwiches

This Sunday morning got me in the mood to search recipes through some intriguing fashion and food blogs. I love searching through blogs because they either have unique recipes that come from their own creations or they rave about a popular recipe on big websites (FoodNetwork.com, Epicurious.com, etc.)

Looking through a blog, I came across this recipe and it reminded me of my old cross-country days in DC where the tradition was to make a post-race stop at Panera Bread for lunch. The Vegetarian Creamy Tomato soup topped with Asiago croutons has always been my order every time I make a visit. My first attempt at a creamy tomato soup turned out wonderfully with no need for any improvement, as my mom insisted!

Several alternations I made was substituting the basil leaves for the dried kind and substituting the heavy cream with this easy to make recipe since I didn't have basil and heavy cream in hand. The soup recipe called for 3/4 cups of the heavy cream and I accidentally dumped in the whole cup of the heavy cream mixture. Fortunately, the soup was still perfect.

The blender and colander worked just like a food mill, which I didn't have. Just blend a third portion at a time and strain to discard the seeds and skins, reserving the creamy broth. (Note: you could also try blending in garbanzo beans or lentils for extra protein punch!)

I also whipped up the classic grilled cheese but this time, with Pane Tuscano bread instead of the regular pre-sliced bread. DELICIOUS. You can't go wrong with rustic bread because it adds so much flavor and texture. Slice the bread into half an inch thick slices and into halves, melt butter in the microwave and use a brush to soak one side of each slice with butter (or you can use olive oil for a healthier version). Slice up some Monterey Jack cheese and sprinkle a little shredded parmesan into the sandwiches. Top with another slice of bread, butter (or oil) side up. Sprinkle dried oregano and parmesan on top of each sandwich. Bake at 450 degrees until golden brown, about 5-7 minutes. They cook pretty fast so be sure to keep an eye on it!

Great comfort food for days you don't give a crap and dinner could not be any better... Even better if served on a cold rainy/snowy day!

Newest Obsession

I'm a hot tea addict and always have several cups a day year-round even during Arizona's hottest summers  when I'm lounging around the pool in my backyard. I have never favored anything over green tea. Green tea has been my primary choice for years and no other flavors have diverted my preference for green tea. As soon as I tried the peppermint, I instantly fell in love with it. Out of the many reasons, I drink hot tea for one big reason--it makes breathing easier. Unlike green tea, peppermint has an additional bonus: a substance (rosmarinic acid) that clears up the airways and promotes easier breathing. It's especially comforting to indulge in a nice hot cup before a run or yoga and it makes working out that much more enjoyable! So for all you die hard green tea fans or endurance athletes, try it for a change!