Decisions, decisions.

I just got back from a three mile run/walk with Slade Runner where we were focusing on form and training different muscles. The mileage was not high but my knees and ankles are singing.

There are some big decisions to be made and hopefully by this time next week things will shake out. I am blessed and grateful for good people around me that are willing to lend an ear, give advice and allow me to bounce ideas around. Very fortunate for that in my life.

Just wanted to share.

For those about to study I salute you...

This run is for you!

#twudygroup,  everyone studying for the CPA exam, family, friends and loved ones of those studying, anyone who finds themselves in front of a computer for more hours of a day than you are away from the screen, I run this run for you! Especially those canadiates getting ready to sit their first exam in the October and November testing window.
I know a post-CPA candidate blogging about training for a marathon and raising money for YTAC is a very small niche blog but I hope you all realize there is a life afterwards. Even if you are just starting your journey there is light at the end of the tunnel.

In a strange way preparing for this marathon has been like the marathon of studying. One was just more studious than physical. However, I think the lessons that I have learned from my marathon of studying for the CPA apply to my training and vise versa.

I recently met up with a friend of a friend who is just starting on her CPA journey. My friend JG (not her real name) mentioned Asper (also, not her real name) was struggling with this process and asked if I would just talk with her. I think you will find anyone you meet who has past the CPA exams in the last 12 months will jump at the opportunity to talk about the exams. We have just finished studying and sitting 4 grueling exams (or more if you failed, I sat 5, thanks FAR) what else do we have to share?
Anyways, I met with Asper and the more tips I provided her the more I noticed how preparing for the CPA exam is like preparing for a race, a 10k, a half marathon or even a full marathon.

Here are some of the tips I shared with Asper, if you are a runner or a CPA candidate or a CPA please feel free to add your own!

Tips:

• Set and pay for your race date or CPA exam sit date first thing.

I have found this to be the most motivating tool out there. Write your exam or race down on a calendar, I prefer paper but electronic is good too. Write it big, maybe bust out some crayons but get it where you can see it. For the Houston Marathon I have a race count down on this blog and I have a huge calendar with the race date on it. By getting the date down you have a goal and a time frame to accomplish that goal.

• Count back from your date and set your schedule.

       Admittedly, I was much better at this for my CPA than I have been for the marathon. What I mean with this for the CPA exam is, you know what you need to cover and how long you have to cover it. So break it up and write it down. Check each day and make sure you are on track. You know what you need to do and how long you have to do it in. I can only speak to Becker but I was spoiled on this task with them because everything is already broken down; FAR 9 chapters I took 2 months each time; REG 7 chapters about 7 weeks; BEC 5 chapters 4 weeks (before the writing portion was added); and AUD 5 chapters 4 weeks. For the marathon I am still struggling. I posted a plan a while back but struggled to keep up with it and fit it in to work. Now I am trying to run 4 times a week. I should take my own advice on this step and get a plan and stick to it.

 

• Get some accountabilibuddies

        Tell your family, boyfriend, girlfriend,  friends, coworkers, dog, mail carrier, everyone and anyone what you are doing. Don't let telling them hinder studying but telling people your goals enpowers you to achieve them. Don't let your buddies get in the way of studying for the CPA but explain what you are doing and why they shouldn't call with a movie invite (we all have our weaknesses). This letter from another71.com is a great resource: An open letter to all of my friends and family while I take the CPA exam for informing loved ones what you are getting ready to embark on.  For me, this blog and fundraising aspect is really holding me accountable. Do I really want my second mother calling me and asking why I ditched my long run? No!

• Stock up on frozen meals, toilet paper and toothpaste.

         This is more for the CPA exam than for the racing but it was important enough to post. Don't ask, just do it.

 

• Find a mentor and tap the resources around you.

          For the CPA I would not have finished as fast as I did if it was not for AQ/AC and LR. Those girls got me on the right track and paced me as I went. For my running if it wasn't for Slade I'd still be in old shoes and if it wasn't for C-Bear I probably wouldn't have picked the Houston Marathon. People are open to sharing knowledge and experiences and while you should take advice with a grain salt it helps to stay motivated by people who are passionate. Both running and getting through the CPA are things I love talking about and I'm sure I'm not the only one out there.

• Rely on your training/studying

         Your goal for test day/race day is to walk into Prometeric or toe that line knowing you have done everything possible to get you ready. On my first exam I was actually eager to get to the exam because I had really followed my studying schedule and put the leg work into the lectures, homework and simulations and I wanted to take the test and prove I worked my butt off and wanted to see the result. Same goes for race day the miles you put in now are what will get you through.

 

If you have more tips or any questions please don't hesitate to comment below. I'll talk anyone's ear off about studying for the CPA exam.

Ice baths and chocolate milk

I blogged a while ago about my first ice bath and the cool down it provided after a long run with Slade Runner. I wanted to update you all on a blurb  I read by Liz Applegate, PH.D in the October 2011 "Runner's World" magazine:

" ICE BATHS HINDER MUSCLE REFUELING"
According to a study released by the University of Montana this year participants who rode an exercise bike for 90 minutes to deplete their glycogen levels then over the next four hours intermittently soaked one leg in an ice bath while sipping a carbohydrate recovery drink researchers found that the iced leg re lodged only half as much glycogen as the leg that was not iced. 

I may continue to ice as a treat after my runs in death valley like heat but now I know according to this study I am hindering my recovery time. 

Good news from the same article for me and anyone else who uses chocolate milk as a post workout recovery drink "CHOCOLATE MILK HELPS YOU LOSE BODY FAT". Score!

In other news I have recovered from the flu and in the past two days I have done 2 classes and made it to a post happy hour 4 mile run with Slade. Really proud of myself the last two days. Also pst flu really focusing on eating healthy, mostly vegan with some vegetarian moments and one night of chinese that included meat.

Hope everyone else is reaching for their goals and pushing to attain them!

Speedwork

Not quiet so speedy.

 

4 pounds lighter and a healthy ego brusing experience later, I've recovered from the terrible disgusting flu that infected me last week. I bought a new pair of shoes (finally- details later) and Slade Runner challenged me to a speed work out. With new shoes itching for a run and enthusastic pit crew, Kai (not his real name), my 10 year old Anime charater brother trying to delay his bed time I headed out to the local elementary school for a track work out.

 

LESSONS LEARNED (and there were many).

 

* Do recon.

The entire drive to the school I'm explaining to Kai, 4 laps equal a mile and how to work a stop watch and what to do etc. We arrive and this is not a standard track. I have no idea how long it is, there is a weird jog in the straight away and it is hard cracked asphalt. BAD!

 

* Come prepared

Two words: Bug Spray

 

The bugs and the frustration over the weird track was enough to kill me after two laps but after looking at the times it is probably close enough to a standard length to use. I'm going to try again tonight on my own if it is too close to Kai's bed time. The goal is to warm up, run 1 mile at 12-13 minutes pace then rest 4 minutes and then run 1 mile as fast but as consistent as I can to give me a base for determining pace. I still need to work on my base which is freaking me out.

*breathe*

What are you waiting for? Get out there too.

Midweek Run Report

7/24/2011 Yoga
Another great class. I am amazed at how much how after each class I am enjoying it more and more. I find myself telling random people about it (you, the cashier at the department store, coworkers, coworker's friends). Dear, Yoga Studio, the word of mouth has been spreading and ya'll are doing a fantastic job. Keep it up.

The points that I normally share:

• I go to the same weekly class. I love the instructor and how she encourages it is our hour, our practice and she just strings together suggestions. 
• It is not about outward appearance but keeping your breath with the movement and feeling it. So what I can't get my heels on the ground in downward dog. I'm a heck of a lot closer than when I started. 
• No mirrors. No judgement. Everyone is welcome and everyone shows up.

If you are thinking about it I encourage you to try it.

7/25/2011 Run
A-M-A-Z-I-N-G
Some small debate on the exact mileage but upwards of 7 with a max of 10. 2 hours 10 minutes. The grade was similar to the first hill run I did on the 15th just a longer distance. The first part of the run was great I kind of felt like an eager puppy (is that weird?) next to Slade pushing him to go out harder but I paid for it on the back end more walking than I wanted but I'll get there.

Lessons learned:
For me I do better when I am running in a friend's territory especially in a neighborhood I don't know. Does that sound sketchy? Let me explain. If you are out for a long run and you aren't setting the route other than making a suggestion at the beginning or strenuously suggestion a stretch break all you have to do is run.

Yep that's right I write out notes on my lessons learned.
If ya'll are nice I'll show you  what motivates me.

You are probably thinking well, R.B75 that is all you do. And I must say nein! If you are out on your own it is a constant chatter:  "do I want to push it and go out another mile which adds two to my run? Ugh last time I ran this route I was at a 8 minute mile (ha one day) and this time I'm at a 14? I might as well give up now. What is going on with my stomach? Ohhh look puppies! Ouch blister/knee/ flux capacitor"

Okay at least that is what is going through my head on some solo longer runs. It is easy to settle into a pattern and not push yourself as hard as you can, at least it is for me. However, if you are in an area you aren't as familiar with you just follow your friends lead. Slade goes right. I go right. Last time we did two hills this time we are changing it up with a loop. Awesome lets do this! There is no pattern, no serious thought.You can tune into your body and tune out of the mind chatter while you listen to your friends take on different topics eg theology(amazingly this is a great running topic and really gives you some food for thought).  Again, I recommend, find a friend to run with especially in the beginning of your training.

Now don't get me wrong I'm all for developing you mental endurance on some solo runs and I will focus on this later in my training but for me right now this is helping. I'm building my base, my confidence and I'm able to run at night without my parents getting as worried about me. All bonuses in my book.

In terms of hardware on the run I was pretty happy with Adidas performance socks I picked up on Saturday. I still got some hot spots but they developed at a further mileage point (6 rather than 3) than when I was in the C9s. I am still aiming to get out of cotton tops before my next run. Absolutely need new running shoes.

I've saved a small chocolate milk plastic container to carry with me on the next run to see if that helps with hydration. Though it was kind of cool to get a drink out of a sprinkler.

Oh! I meet an Iron Man finisher too! Hello inspiration. Just Slade's neighbour. No big deal. Advice from the Iron Man: "Just put one foot in front of the other." A retro take on the little engine that could? Me thinks so.

Can't wait to get out again. I'm trying to get three in today or Thursday at the latest. Silly life is getting in the way. (post on that later).

Mileage total: 7-10
Effort: 8-9
Pros: Felt really great going into it.
Cons: Need to figure out my body's hydration requirements and efforts on hills.
Weather: We might as well have been swimming. Humidity at 100%.

A run for F.L.

I am getting ready to meet up with Slade for a run but wanted to do a quick run dedication to F.L and her family. We lost touch after our first move overseas but we still make her fajatis twice a year or more. Last night was the first time we have had them in awhile which got me thinking how I miss her and her family. I mean how can you not think of the woman who taught me and Big Little Brother (BLB) how to burp our alphabets. So I don't think she will see this but if she does. F.L this run is for you and your family. I think of you often.

-runningbear75

Update:
F.L.'s Fajitas (her original recipe)

Yummy blurry homemade fajitas.

Marinade:
3/4 cup soy sauce
2 tablespoons sugar
ground pepper
dash season-all
1 clove minced garlic
1/3 cup chopped onion
1/4 cup ketchup
1/2 cup sherry or 1/8 cup reduced vinegar
juice and zest of 1 lemon
1/2 cup salad oil*

Combine all ingredients and marinade beef overnight. For the beef use round, flank or strip steak.

Slice very thin. I marinade several packages of meat at once then divide marinade and meat into zip-lock bags and freeze for later use. Then grill, broil or fry meat.

My notes: * my mom uses less but in the spirit of a post about F.L. I am writing out the original recipe as it appears in my little composition notebook. If you are going to fry the meat in a skillet slice it before you apply the heat. However, if you are going to grill it I think it is easier to leave the piece of beef whole and then slice after it is cooked.

The beef is shown in a tortilla with rice, beans, jicama, avocado, tomato, mango and cilantro.

It also goes great in quesdillas the next day or on top of a salad. Have fun with it, it is your food and F.L has always encouraged fun.

Or the veggie version for my vegan friends (C-bear!).

Work Out Catch Up 7/17/2011- 7/23/2011

Sunday-
Yoga and 3 miles.

Source

It was great to run into A.M. who is currently going through training to become a yoga instructor. Stealing her words here:


"We practice a style of yoga called Vinyasa which literally means "to place in a special way". While there are many different styles of Hatha Yoga (which refers to the type of yoga which includes the movement of the body, or what we typically think of yoga as in the western world) Vinyasa focuses on the movement of the body in connection with the breath. This connection between the breath and the body brings us inside during our physical practice uniting our mind, body and spirit. It is a great workout and it simultaneously brings a sense of inner peace and calm."


Check out her blog here:  The Yoga and Surfing Adventures of a Wine Loving Foodie very happy she is fulfilling her dream and I cannot wait to take one of her classes.

Every yoga class has been better than the last and I cannot wait for the next one.


The run in the evening was so-so. Nothing to write about.


Wednesday-

Six miles.


I did it. Furthest yet and I definitely struggled at the end. Just ask Slade Runner. Okay end and middle and a little at the start. It is *shocking* how much you notice a tiny change in grade when you are running. It is kind of a far drive to get up to where we run but the change in grade and company/motivation is worth it.


Lessons learned:

• Do not eat the chia easy oatmeal before a 'longer' run. Peanut butter on toast works well. I now know what the stomach issues people talk about.
• Start carrying a small bottle of water on a run. 
• Head up, knees up, think light, think smooth.

My mileage was low this week and there is much room for improvement. 

Lets see how this coming week goes.

Ice Ice Baby

Literally I am sitting in my first ever ice bath shivering trying to compose this post on my iTouch while shaking. Ahhhhh cold!!! 20 lb of ice.... Thank you Slade Runner (not his real name).

But let's go back we are going to Tarantino this and go back to the beginning of why is RunningBear75 turning blue and shivering? Well let's go back...

So workout in hotel gym (7/13) not that good. I did an hour on the elliptical (not a fan of that machine) I tried the treadmill but when the whole machine is shaking and ever foot fall is amplified THUMP! Thump! THUMP! And you are in a room the size of a shoe box kind of makes you a little self conscience so elliptical for an hour. Check.

Get back Thursday face time and great dinner with the family heavy dinner so no run. I practiced my corpus pose for Yoga but that was it.

Now today. Back to the HQ at work got in early, left late. No plans for tonight except I want to get
a good solid run in. Which made it perfect when Slade Runner texted me:
"Hey, you wanna do a hills run tonight? I need to get out but I have been way short on motivation."

Perfect!!! Now the last time I was out running with Slade was precrazy studying. He was also breaking into barefoot running so we were closer in pace than I know we are now.  I said yes anyways taking it as a challenge and I always learn something new or get some pointers or an amazing book recommendation(Born to Run (there is your shout out Slade!)) etc. Well I didn't think the man was going to kill me but it felt at one point he was going to succeed.


I challenge everyone reading to find a running friend who is a few levels ahead of you and on a light/rest day for them join them on a run. It is a great challenge. Especially on the uphills when you are sucking wind but have a friend on your side talking/storytelling cause they know where your energy is going but recognize that if they go quiet that little evil voice will be easier to hear. You know that voice. The voice that says: Ouch. My knee, it is too far, just start walking, come on just walk. You have been sitting for the last 9 months you are too out of practice.....EVIL little voice. So while you might not be able to fully focus on their story because mentally you are trying to convince your legs to keep churning a friend talking at your side is invaluable. Better than music in my opinion. 

I met Slade at his house and we jogged to the park to drop our water bottles and then started the hill loop. Oh man I was sucking wind. I don't think I walked any of the first loop other than a stretch break at the top of the second hill. Smaller strides, quicker turn over. Knees up. Head up. Breathe deep. Mentally, I was going okay one loop I'm good. I'm good. Okay one and done fine..... Nope we are doing two. 


Second loop, run up first hill, practice walking downhill landing on the balls of the foot then lightly running the flat, walking again. A quick stretch then we sprinted up the next. It was amazing. I would have soared over the top but had to wait for the cross traffic. I got goosebumps sprinting. Awesome. 


The jog back to the park not so hot. My back on the lower left spazzed once and we walked a bit but it was a good feeling to go out and get some hills in. You are able to do more than you think you are capable of doing. 

Map of the run.

So ice bath. A recommendation and why not. Sweating my behind off and its 100 degrees out so ice bath sounds ...refreshing. I told the guy at the gas station that my trainer recommended. White lie? Not really. But the look on his face definitely said "Wait, you have a trainer?". I have some ways to go.



Twenty pounds of ice and some cold water. That is how RunningBear75 ended up in an ice bath. Hopefully it helps in the morning. Cause it was freezing during.

Quick Lessons learned:
I need new socks.

Yeah that is for real.

Get out of cotton shirts and invest in some fabric that wicks the sweat away.


Chocolate Milk after a run is delicious!


Running with other people is a great way to push yourself.