Holiday Half Marathon Race Report

The event itself: Where? How long? When? Weather?

Pomona Dragstrip hosted the start/finish line, registration, bib pickup, gear check. This year the weather was really good. It was kind of foggy in the morning and that was good because the humidity held onto some warmth. It wasn't as cold as it could have been. It was not super windy. There was no precipitation. After about an hour the sun came out. The 10k, 5k, and kids race were on Saturday December 14th. The half marathon was on Sunday December 15th. We stayed at the Sheraton Fairplex hotel from Dec 13-15. We splurged on early check in and late check out.

Course description and evaluation of event logistics

I peed in a corner right before the race because the line for the bathrooms was super long. 

But that was kind of my fault because I left the hotel at 7:00 a.m. and the race started at 7:30 and it was about a half an hour walk. The walk from the hotel to the starting line was really good to warm up. 

I wore a sweatshirt, fleece pants, scarf, hat, and gloves. But then I took those off at the gear check. It was super easy to check my backpack. They provided plastic grocery bags if you needed it.

They didn't really do waves at the start line. Pace leaders were in the corral. They counted us down 5-4-3-2-1-go and everyone just started running. I barely had time to start my Strava and music. It was the most stress-free start line of the whole year.

There was a good amount of shade on the course, especially going around the reservoir. It was a lot hillier than I remember, but that made it really pretty too. The segment along the air field between mile marker 5 & 6 was the worst for me because the road wasn't completely closed so they had us on a narrow shoulder with lots of rubble. I almost tripped. No fun but it was only a mile and the rest of the course was great. Between mile markers 12 & 13 was probably my favorite. It was a closed street. Finishers were backtracking to cheer us in. I was singing and trying to soak up the fun of the last mile.

How you trained for the event

I did my best to follow the F4M half marathon training plan, the runDisney Galloway marathon training plan, and the Roadrunners plan for the LA Marathon. I missed a week of training due to the ear infection I got right before Thanksgiving break. I still don't feel 100% from that. Lucky I have an appointment with a specialist on Wednesday.

Your gear and nutrition

I brought a hat to wear, like a running hat with a visor. But my head got too hot. I ended up wearing my junk headband and gooder sunglasses.

My hair was up in two French braids and that really helped me stay cool. I'm glad I decided to wear shorts and a tank top with removable sleeves. I kept the sleeves on the whole race because it was chilly in the shade. I saw my "sparkle twin," who was also wearing the sparkle snowflake skirt. I ended up finishing the race with a bunch of really strong moms, strong teachers, and strong students and it was really beautiful. 

The SRLA kids were cheering for Elsa or asking me if I were dressed up as Elsa, which I was. So fun that people recognized it.

My Muzen speaker died around 3 hours. My sister recommended I get a second vest and second speaker for the marathon. Then have Mike meet me somewhere mid-race and swap out. That made sense.

My fueling strategy was pretty simple. They had water stations mile 3, 6, and 9. So I took a Gu at every water stop. I did ate two electrolyte chews pretty much every 30 minutes. I've never done that before but I do think it helped. Like every time it felt like my body was starting to get crampy, I would chomp two of those. They're pretty easy to take without water because they're not sweet. And it seems like they work right away. I also ate two fruit strips around mile 6. And one stroopwaffle around mile 10. There was a water stop at mile 12 but by then I was out of fuel. Actually I had a Clif bar and an Rx bar but they were in the back of my running vest. I also put my dead speaker back there at mile 10. Since I had no water bladder back there, I needed some weight to balance the vest. If all the weight is in the front pockets it digs into the back of my neck.

The only mishap I would say is that I normally run with a hydration bladder. The one that I've been using has like a slider to close it, that is a separate piece not attached to the rest of it. And I forgot that slider at home. But it ended up being okay. I just grabbed one or two cups of water at every water stop. And it seemed like they had plenty of water stops. I didn't see a ton of mile markers in the first 5 miles. Maybe I just missed them. I kind of enjoyed knowing when we were at 3, 6, 9, and 12 miles. It made the time pass faster.

Specific experiences

It was really fun that the course for the half marathon went right by the hotel. So I got to wave to my son and my husband who came down to the gate and my son was screaming Mommy I love you. The 3-hour pace leader was really cool. He had on a Santa hat and a Santa beard.

Finish and associated emotions

I wanted to cry a little at the finish because I feel like I have been training for a long time to get to this point. Maybe I am already looking forward to having an off season. I know I still have a long ways to go to be ready for the full marathon. But it was rewarding to hear that my husband is proud of my training. He said some people only train up to an 18 mile long run prior to the actual marathon. Since I did 15 miles today, that impressed him.

Overall evaluation of the event 

I would definitely do this event again. If I feel up to it, it would be fun to do either the Golden Snowflake Challenge (5k on Saturday, Half Marathon on Sunday) or the Triple Snowflake Challenge (Half, 10K, & 5K for $140).

my secret project

Walking my son to school on Monday, Dec 9th, I saw this furniture and thought it would be perfect. But my day was already spoken for. We were having a carpet cleaning crew come to our house and I had to be home all day. I told my husband I really wanted these for a secret project but he refused to leave work and help me grab them that day.

I tried to convince my husband to help me pick up the items on Tuesday, December 10th, but he said he had walked by this collection at the curb on his way to work and it was already gone. I didn't walk to school that day because we were having dangerously high winds. I had the car, but I was already committed to attend my son's winter program at his school and I didn't know how long it would take.

Walking my son to school on Wednesday, December 11th, I saw that it was all still there! You can't believe my joy. It was "Winter Gear" spirit day at school and my son was wearing his hat, scarf, gloves, and fleece PJs. He could feel my excitement and posed for a photo on the pink couch.

I was committed to help build gingerbread houses at my son's school, but I said to myself, "if I finish all 600 gingerbread houses, get home, and drive over there, and all of it is still there, I'll grab it." Well, blessed be, the furniture was still there!

Can you believe I got this couch into the van by myself? Well, I did! I called my husband to ask if he would assist me when I got to the loading dock at CSUN. He said he would meet me there.

We amazingly got the couch to fit in the elevator. We even squeezed it through the bathroom doors. I just had a feeling that this furniture was built to a woman's scale, it was lightweight (as I had suspected) and sized appropriately to fit through a regular door, in a minivan, and in a normal (not freight) elevator. One kindly student offered to help us carry it. I hushed them and told them to tell nobody what they had seen.

Well, that just got me even more excited. We ran back to the house to get the chairs and pillows. As I suspected, it all fit in the van in one load. We drove back to school and put all those things in the elevator in one load.

Getting the chairs through the door was no problem. I'm not wild about the arrangement, but, hopefully, someone else will step up and improve it. I love the transformation!

Before

After

I mean it's not a perfect boudoir but it's a heck of a lot more feminine than it was before. The students asked, "Is this a prank?" No, it's not a prank. It didn't help that I was dressed like some secret Santa's elf with a shirt that said "oh snap" on it. The students asked, "Can we sit on it?" Yes, you can sit on it! Then two former students recognized me and asked why I had to wait until they were graduating to make it cute. That made me so happy because I agree, it should have always been cute.

I posted on Instagram about 1 month ago:

My version of the 4B movement. Where I retreat into the Women's lounge at Nordstrom's and take up residence for the next 4-years. #radicalfeminism #womenonlyspaces #mycryingplace #psychologicalsafety

I was so devastated about the re-election of 45/47 that I needed a place to cry at work. I started looking for furniture with French Rococo eleganza vibes. I wanted gold, I wanted glamour. I wanted something that looked distinctly feminine. I spent an afternoon screenshotting furniture sets that had the look I was going for. I searched Buy Nothing. I shopped at IKEA. I was considering donating my own money to furnish this safe space that I needed in my life. 

I was trying to explain to my husband how architecture and furnishings can either make women feel a sense of belonging or exclusion, based solely on scale and placement. I have come into this restroom several times where there is a line of women waiting to use the toilet and one or both stalls are full of girls who are crying. They want privacy to feel their feelings. But this restroom felt cold and ugly, which could make one feel even worse. I wanted to make it feel cozy and warm, welcoming, and dare I say it, pretty. I'd love to add a mirror with some fancy trim, or some other touches to give it sophistication. What would you add?

Women are not small men

The general guideline is 150 minutes of activity per week. This advice is about 20 years old.

What's important are the ratios of estrogen and progesterone, ratios change as you enter menopause.

Menopause causes a demise in sensitivity of receptors, change in gut microbiome, bone and muscle loss.

How can we do super high intensity work to cause epigenetic changes in the muscles as we become more insulin resistant?

Lifting heavy has a CNS effect. It stimulates muscle protein synthesis. Strength and power. Faster nerve signaling, stronger muscle contraction, in the absence of estrogen.

Raising cortisol is a danger zone. We already have elevated baseline cortisol. Resistance training with 10-12 exercises can just raise cortisol. 

Muscle fatigue is caused by the load? or the volume? Women tend to under-load. If you want to gain lean mass, you can just do a volume to fatigue. But if you want to prevent falls, you need the heavier load to engage proprioception. Do 5-7 reps of heavier load rather than 10-12 reps of lighter load. You can do 5 sets of 5 with good mechanics. 

Periodization is important for the rest of your life. It doesn't stop at one competitive event. You want cycles of building up and off-season. First 3 months is base building. Then add load.

Sprint-interval training. Not HIIT. Working at 95-110% of VO2max. You can only hold it for <30 seconds. Not more than 1 minute. HIIT is 1-2 minute intervals. In sprint-interval training, you're having longer 2-3 minute recovery periods. It yields more metabolic and CNS adaptations, which are more beneficial to perimenopausal women. More impactful than hormone therapy.

Metabolism, cardiovascular risks, bone density. Improves muscle uptake of glucose. Controls blood pressure. 

Protein is super-important! For even sedentary, obese or normal-weight women. 1 gram per pound which is compared to 0.6 grams per pound. Higher protein intake allows reorganization of body composition. If you add strength training, you can do it even faster. Recomposition.

Anabolic resistance happens in perimenopause. Taking in protein every 3-4 hours is important for recomp and protein synthesis. Without taking in protein, you can't recomp your body.

Men age linearly while women have a big change point in the mid-forties. We have some anovulatory cycles. We have estrogen without progesterone. We see significant changes including loss of lean mass, increase in adiposity. We don't have signals to keep lean mass. We are confused and therefore pack on body fat to prepare for hibernation. We lose strength and power.

We have to look at gut diversity. Because our hormones are digested in the gut. 

The tendency is that when women start storing fat, they just eat less. Downregulating thyroid, increasing bone catabolism, increasing muscle catabolism. You should not do fasted exercise. You should not be skipping recovery meals. Manipulating body comp is done by fueling training and eating less at night when you're not training.

If you fuel properly, you will have more energy, which will feed forward more quickly, and you will see results. Fasted training can work for men but not women, especially when we're going through menopause. Even for women who are in their reproductive years, fasted training is not good for us. We have a system for using free fatty acids in our mitochondria. We already have estrogen shuttling carbohydrates away from muscles, just by being born female. 

The recommendations are 100-150 calories, 15-20g protein preworkout before strength training drops cortisol and allows the body to have access to blood glucose. Pre-workout 15-20g protein with 30g of carbs before cardio training. Which allows us to train harder and recover.

Fasted women end up with more hormone dysfunction. Kisspeptin neurons. Men have more fatty acids available if they train fasted, but this does not work for women. Kisspeptin neurons regulate metabolism (fasting leads to low energy availability). The other Kisspeptin neurons regulate appetite and nutrient density. Keto and/or fasting can be counterproductive.

ROAR was first published in 2016 and updated in 2023. Oral contraceptives and hormone replacement. Different times in the cycle have either great or poor resilience to infection. Track your cycle and heart rate variability. Biohacking can lead to better understanding. Natural vs. synthetic hormones and how they are digested in the gut.

Bleed patterns will change when you approach menopause. If there's ovarian failure, you will have an extended follicular phase. You may get heavier or shorter periods, which is indicative of approaching menopause. When you have perimenopause symptoms, you need to get into sprint-intervals. If you're training 3x per week, do 2x per week sprint-intervals. Even if you're endurance training, do some sprint-intervals for metabolic control.

Even doing a sprint-interval once every 10 days, it's better than not doing any at all. You can go to the gym and do it in a group situation. You might find it hard to get the motivation to sprint. Doing two in one session is better than not doing it at all. Within reality, go for the 80/20 rule. Try to do it all the time and then it's okay to give yourself permission to skip 20% of the workouts.

Two weeks of focused training, then one week of recovery. Do what you love. Undulating periodization. "Focusing" could be heavier load on squats. Focus could be something else in the next 3-week block. As we get into perimenopause, we need more recovery. 

Estrogen without progesterone is responsible for how strong myocin bonds to actin. So we don't have as strong of a muscle contraction when progesterone is present. Acetylcholine (muscle depolarizing) is also effected by estrogen. No estrogen, less acetylcholine, less strong muscle contraction. Estrogen helps with strength and power. But progesterone limits strength and power. Progesterone is catabolic. It uses the resources to build endometrial lining. Estrogen is anabolic.

In the women's health initiative study, late post-menopausal, 8 or 10 years beyond menopause, women were studied that were manifesting major symptoms like bone loss, cardiovascular issues, and muscle loss. Adding synthetic hormones at that point had more risks than benefits. But there are lots of other things that can be done that can mitigate these things, other than taking exogenous hormones, for example in early perimenopause.

What supplements would you suggest? Adaptogens like maca, ashwagandha, reishi. SSRIs even can bring back a woman's sex drive, which is opposite of during the reproductive years if women are taking SSRIs for anxiety. Because menopause effects dopamine and serotonin signaling. 

Diindolylmethane (DIM) is a natural compound found in cruciferous vegetable family, which includes broccoli, Brussels sprouts, cauliflower, and cabbage. DIM can reduce the severity of hormone swings through the menstrual cycle making it more even throughout the month. Magnesium, zinc and omega-3 fatty acids to counter prostaglandins. Shisandra can address high stress and lack of focus. Holy basil and Rhodiola can specifically be helpful for perimenopause.

Insulin resistance makes us need to be more aware of when we take in carbohydrates. They help with gut microbiome and energy. As long as you are using a wide variety of colorful fruits and veg, you're getting quality carbs. Think more about when you take in carbs. 1g/kg per hour for refueling. 3-5g/kg per hour for moderately heavy training loads. 5-8g/kg per hour for the heaviest training loads.

Creatine 1/2 tsp (3-5 grams per day) women have 70-80% as many creatine stores than men. You will have fatigue if you don't get good sleep. Creatine can address low sleep or depression symptoms. Women tend to eat less of foods that contain creatine. Men tend to go through more creatine because they have more fast twitch muscles. Women tend to eat more endurance-related foods. Get more in and have it available. Creatine helps maintain gut integrity also, by maintaining the mucosal lining of the gut. 

Have a 12-h fasted window. Stop eating after dinner. Let your body focus on repair.

"Hit play not pause" group. Have conversations about normal aging. Vocalize to your doctor that you might be going through perimenopause. 

The Dr. Gabrielle Lyon show (podcast)

https://podcasts.apple.com/us/podcast/can-womens-health-get-better-with-age-stacy-sims-phd/id1622316426?i=1000597402794

Dr. Sims' TED talk

Graphic from

https://www.researchgate.net/publication/350098554_Sprint_interval_training_SIT_reduces_serum_epidermal_growth_factor_EGF_but_not_other_inflammatory_cytokines_in_trained_older_men

mental load of motherhood

Sometimes I feel like my husband is living on a different planet. Like he's not even trying to see what life is like on planet motherhood. Let me back up.

I get disgruntled when I promise myself time and then it gets taken away. So I guess I would be happier if I just resigned to the fact that I do not own my time, nor will I ever.

I thought it would be fine hosting Thanksgiving because I would have 3 days to get ready and to do my chiropractor appointment and to do some self care. Well as the universe tends to do, a fever came over my child. Now mind you it was only 1 degree, but I know when my kid isn't feeling well.

So I had him home with me. And took him to my chiropractor appointment. And to my other errands. I am enjoying being a mom. Don't get me wrong. We got a lot done. More than I thought we would. He was more helpful than I could have imagined. He was a big help and cheerleader. He didn't complain (much).

Why am I so pissed right now? Well several reasons. 

1) I am hungry

2) I am angry

3) I am lonely 

4) I am tired

I don't think I ate enough these last few days. I was so focused on cooking for my family that I forgot to prepare food for myself. I didn't focus on my needs.

Looking back at my text thread it was a series of texts that went from me to him with no reply. Like asking for information but then didn't get any response. Me remembering things, planning, coordinating, caregiving and not getting information or support back. Like having a conversation with a concrete wall. Just cinder blocks. An echo chamber.

Should we go to the pot luck? Did you remember his birthday? Did you hide the Christmas gift? Is there anything else we need from the store? We got gas. We got cash. We got groceries. We cooked the food. We moved the furniture. We did the laundry. We talked to your mom. We need help organizing the snacks (but you have a phone call so you can't help). We need help cleaning the bathrooms (but you're too tired so you can't help). We cooked more food. We did more dishes. We took out the trash and recycling. We cleaned the walls and windows. We need help cleaning the table, countertops, and floors (but you're not feeling like you want to do that so you can't help). We asked you to help set the table and you flat out said no. Then you had the AUDACITY to ask when we are meeting with your mother tomorrow. Like hello from planet Earth where we live together. Where have you been, outer space? I am not a slave.

Then to add insult to injury... my son asks to breastfeed and I told him no because I was seething mad. I was laying quietly in bed because I had teeth whitening strips on. The kid decided to willingly sleep with his dad because mom's milk factory was offline for one night. 

Now, granted, I am in perimenopause. Nobody wants to hear about this. It's like even less relatable than extended breastfeeding. My husband can't even give a crumb of interest in this topic. Yet it is the reason, or at least one reason, why I am fuming right now. But it's much easier to write me off as being an unreasonable bitch.

All because I said my needs and boundaries outloud. I said I was upset because he never asked what I needed help with. I said I needed 90 minutes alone tomorrow to (1) run for 1 hour and (2) shower and shave my legs. Then I stated that I WOULD NOT be picking up anything else off the floor. Not one more thing. If he leaves his dirty socks or shorts or underwear or shoes there, they will stay there for the rest of the day, whether guests are over or not. I won't be washing any more dishes, countertops, sinks, toilets or anything else. I will be responsible for my OWN BODY. And that is all. I will be showered and dressed and fed and ready to go by 8am. I don't want to be responsible for anything else. 

I had to beg for help from my husband with placing and organizing the snack station. He helped me for 10 minutes. I was already at the point where I felt that making another decision would make me cry. The mental load of deciding what this family needs in terms of seating, nutrition, clothing, convenience, entertainment, creative supplies, etc. It really wore me out. Watching my son play with Play-Doh and kinetic sand while I was trying to clean the house took a special kind of tolerance for chaos. Cleaning and cooking with help from a little one is a special kind of stress. I want to encourage kiddo to participate but also there are some things that are counterproductive. And it's hard to be a perfect parent all the time. I got tired and cranky from time to time.

I feel that I have born an unfair share of the mental load leading up to this Thanksgiving and maybe that's why we don't host often. I am having anxiety knowing my father in law will definitely be coming into my en suite bathroom that has not been cleaned. But I delegated that task and I can't do it. I am literally at the end of my energy and time.

Then to top it off, dear husband goes to bed saying, "is there anything else you want to say." Which is neither an acknowledgement nor a gratitude. I told him I wanted accolades. I wanted to be celebrated for making the house look great. In the process, I torpedoed our relationship. I am just so beside myself. Maybe I should go rollerskating.

P.S. I can still hear my heartbeat inside my ears. It sounds like someone is bouncing a basketball in the alley outside my window. But it's just me, existing.

10 things I have learned from being a Disney mom

It is rare for me to have an original thought these days. Even less likely is that I actually write it down. And further, following up on that thought is the rarest event—like seeing a unicorn. Speaking of magical, I wanted to formalize some things Disney has taught me. These lessons translate into other areas of my mom life, so I wanted to share them in a list format.

1. On time is late. Early is on time. Way early is best. 

For Disneyland, I love doing rope drop. The first hour of the day is the most efficient. You want to be there as early as possible. If there's a virtual queue, join it. This extends to registering for after school programs, summer camps, marathons, whatever. Find out when the registration opens and know exactly what you want to purchase beforehand. Have your credit card ready and check out quick!

2. Having a magical day is your responsibility. Make a plan. Do your research.

Coming to the park with your top three already decided is really helpful, like what attractions and experiences are on your bucket list. This applies generally to prioritizing your life. You can be happier if you know what your goals are and celebrate when you achieve them. I'm not saying obsess over every single thing, but you don't want to be feeling FOMO when that holiday parade you saw last year just happened yesterday because you forgot to plan this year.

3. Bundle and save, but don't sweat the spending. If you are on a budget, use gift cards to limit your spending.

Buying in bulk at Disney isn't a thing, but you can save money with an annual pass (magic key). You can also save by purchasing a promotional 3-day ticket with flexible dates. Waiting until promotions are available will save you money in the long run. I'm not into unlimited spending, but I'm more of a 50-50 strategy. Bring 50% of the calories you plan to consume and plan to buy the other 50% while in the park. Same with toys. We try to stick to a $100 budget for each park day. We've used gift cards to restrict kiddo's spending too. I'm doing reverse budgets for our runcations to see how much we spend; that way, we can make a plan for 2025.

4. Bring enough hats and sunglasses for everyone. Make a packing list and stick to it.

Prepared is armed. If you forget a hat, you'll be paying extra $$ for a hat in the park that is more expensive than it has any business being. Likewise, with sunglasses, even if the day starts out grey, it will probably get sunny by the afternoon. Being outside all day leads to eye strain and fatigue. The best idea is a one-to-one ratio of sun hats and sunglasses to people in your party. This goes for any function like a beach day or a hike.

 
5. Stay ready so you don't have to stress while getting ready.

We have a corner where we keep our suitcases, park bags, toiletry bags, and diaper bags all packed. We copy and paste from previous packing lists and check off items as they are loaded into bags, which are loaded into the car. We keep track of when we leave the house, get to the parking structure, and get to the park. That way, we will know next time if it's worth leaving sooner or if we can try leaving later, and we don't stress about it. We even load up the car the night before so that in the morning we can just make coffee, get dressed, and walk out the door.

6. Comfortable over cute every time.

If you have two pairs of shoes, choose the more comfortable one. Don't even think of wearing something new that you haven't worn before for an extended period of time. Consider bringing a poncho if it's raining. It's not cute, but you'll enjoy the day more if you're not stuck in wet clothes. Make sure you have a pocket for your phone that is easily accessible because you'll need it often and quickly to capture those magical moments.

7. Cast members will move your stroller. It will not remain in the exact location where you parked it. Do not panic. Personalize it.

One of the best things we did was to get a stroller sign with our name on it. When you get enough different strollers in one place, the odds of someone else having the exact same model as you are finite. You need to be able to find your stroller when it's not where you left it, and you don't want anyone walking off with yours accidentally. This could be extended to any piece of luggage for travel. Also this can be extended to life in general, it won't always go to plan. Remain calm. 

8. Any moment is perfect for a sing-along, parade or dance party.

Leave your inhibitions at home. This is the time to make memories with your kiddo. Sing out loud if you know the words. March along with Mickey and friends. Dance in the street. Seize the day. Nobody cares if you look ridiculous. Just have fun and be in the moment. The biggest thing kiddo says is Mommy stop looking at your phone. So if you can, just be immersed in what's happening right now.

9. Calories don't count when you're walking all day.

We typically walk 7 miles or so in the parks. That's about 400 extra calories. Yes, I know Disney treats can be very caloric but as long as you stick to your budget, there shouldn't be too many extra calories involved. Enjoy what you do eat. Don't worry about it. Choose something fun and memorable that you can't get elsewhere.

10. A kiss goodnight is sweet.

I don't know how people stay all day until the nighttime events. I think I've only seen one night parade. But I think this is one of the nicest things about the parks, in concept. To say goodnight with music and fireworks. Or a dancing fountain. Or projections set to music that tells a story. I think this can be generally extended to parenting. Kind of like the saying, "don't go to bed angry." Kiss and make up. Go ahead and apologize for losing your temper at 2pm when you were dehydrated, sunburned, and exhausted. Tell a bedtime story. 

Everything we program into our little ones is stored in their amazing brains. I find it fascinating to see what pours out of my kiddo. I can see that those long days and nights of investment are already starting to pay dividends. Albert is an impressive storyteller. He remembers Disneyland and wants to go back.

lost my hearing

In a strange turn of events, I have a double ear infection and I can't hear. It started off pretty innocently, just a little runny nose. I kept up with my training. I remember doing my 10-mile training run and wondering if it was the right thing to do or not. That was Sunday, November 10th (10 days ago). I did do two 2-mile runs the following week, but it was a taper week and it got pretty cold. Later on Thursday, November 14th, I started to lose hearing in my left ear. By Friday, November 15th, I couldn't hear in the right ear either. I tried to rest all day Saturday, thinking it would clear up. But after sleeping most of the day, both ears were still plugged up late Saturday afternoon. We went to urgent care around 4:30pm and returned home at 8:30pm with antibiotics. People have been telling me that it should resolve after a couple of days. So now we're on day 4 of taking amoxicillin, and I still can't hear. 

This semester came in so challenging. I got a change to my teaching schedule on August 9th. That was the Friday before my kiddo's first day of TK. Within a few days, he came down with COVID. Then my husband and I got it too. I was behind from the first week of classes all the way until about week 4 or 5 (end of September). After things settled down, I got a bit sad because we had low participation for RunClub. Just when I thought that was canceled, it was back on!

Being without hearing for a week has been odd. I feel like I'm forced into a meditative state. I can't be entertained by podcasts or music right now. It's a lot of work to have a conversation or watch TV because I have to read the subtitles or people's lips and really strain to pick up what they're saying. So I'm really in my head. What's nice is I've found a bit of gratitude there. It's the lead-up to Thanksgiving now. I'm in the home stretch of the semester. I don't have to hear the students ask me what each piece of glassware is. I don't have to listen to my kid whining. I can't hear the brakes on our minivan squeaking. It's all diminished. And what remains is an overwhelming sense of gratitude for the people in my life.

It's that time of year where we trim the tree and send out holiday greetings. I did get to send a few care packages to loved ones in advance of the holiday break. I bought holiday stamps at the post office. I cut up photos of kiddo to include in the cards. There are just so many steps to sending these out, but I'm ready this year. I'm ready for the end of this year. I'm looking forward to the Holiday Half Marathon. I'm looking forward to the Rose Bowl Half Marathon. I'm taking these setbacks (like this double ear infection) in stride because my training has been strong up until this point. I'm on track to submit grades early. Amazingly enough!

I've been working on my holiday bucket list. Or should I say, a list of holiday traditions that are meaningful to me. Given that we only have a few weekends to plan stuff, I want to make sure we're prioritizing things that are meaningful and not just "staying busy."

Nov 23 - Birthday Party 10am - noon
Nov 24 - Grand opening of Boeckmann park 11930 Mason Ave Porter Ranch 2-6pm (11 miles)

Nov 28 - Thanksgiving
Nov 30 - Holiday Train / Downtown Disney
Dec 1 - Pick up Fitlicious / Hot Chocolate Run (13 miles)

Dec 7 - Discovery Cube?
Dec 8 - CicLAvia + GH Holiday Parade 1:30pm - 4pm (14 miles)

Dec 14 - kids race
Dec 15 - Half Marathon + Chatsworth Holiday Parade noon-5pm

Dec 22 - Discovery Cube?
Dec 23 - 15 miles

Iceoplex Winter Wonderland 
Dec 23-Jan 5 
three sessions (9am-noon, 1pm-5pm, 6pm-10pm)

ALL ABOARD! We got our tickets for
Saturday, November 30 - Anaheim (A.M.)

Welcome Event: 8:30 a.m. at Anaheim Station. Train Departs: 10:00 a.m.

Discovery Cube

🍪Cookie Decorating – Guests will learn about primary and secondary colors and decorate a cookie to take home

🎅Visit Santa Claus: November 23-24, 29-30, December 1, 7-8, 14-24. Appearances from 11:00 am – 2:00 pm.

👨‍🍳Meet a Pastry Chef! Gingerbread demonstrations on November 23-24, 40, December 1, 7-8, 14-15, 21-22, 28-29, January 4-5. Demo times: 11:00 am and 1:00 pm.

Westfield Topanga Village Snow falls Friday-Sunday evening Dec 3-23. 6, 7, 8pm.

Other ideas for the holiday list:

Yolanda Lights FREE

Baking gingerbread house

Sending holiday cards

White elephant @ CSUN

Holiday lights bike ride

Boat Parade Newport Beach

Rose Parade Bike Ride

Moving On

It's hard to move on from such a disappointing election outcome, but c'est la vie. It didn't come as a surprise. I took a mental health day on Wednesday and then cried my way through the day on Thursday at work. I wrote up a special rant during kiddo's nap that I don't mind sharing here. If I had a daughter, this is what I would let her know.

Oh, how I wanted to be a man. If you can't beat them, join them. But they don't want to let you in the club. You're not welcome. You're not one of them, the good guys, the old boys club.

Being born a woman was a series of disappointments. You'll never be as tall, fast, strong, smart, capable, free as a man. And by the way, you'll get hips and breasts in a very painful adolescent transformation. And you'll be bleeding one-quarter of each month. And you'll have to pay for those tampons. No, men don't have to go through this. And you'll be responsible if you get pregnant, so you'll have to pay for birth control, which may ruin your chances of conceiving later on in life when you're ready to get pregnant. Without information on these long-term side effects, you'll have to make these choices alone at age 15. After taking this form of injectable birth control so you wouldn't forget to take it and accidentally get pregnant for 11 years, you'll be told that no person is meant to be on it for that long and certainly not for 10 years.

Then, when you are married, and you can't wait a moment longer to get pregnant because your eggs are nearly all rotten, you'll bear the guilt of infertility. You'll AGAIN take all the hormones to produce a final clutch of eggs. You'll take methylprednisolone, which will make you feel crazy. You will relate to American Horror Story - Delicate, except without the power of witchcraft. You'll be a pincushion for months. You'll put in messy suppositories. You'll take pills, too. Your child's father will have to make absolutely no lifestyle changes. You'll look back on the last decade of trying to conceive as a failure on your part, God's way of punishing you for being a bad person and undeserving of motherhood.

Then pregnancy! Your partner will never understand what it feels like to be literally connected to the fetus. Your breasts will undergo another painful transformation. While puberty makes you a target of the male gaze, pregnancy is a leveling up from maidenhood to matron. You are no longer of aesthetic value to society. Your girlhood is spent, and you no longer have the power of allure.

You will turn inward. You will be responsible for paying for the prenatal vitamins. You may have to manage extreme hyperemesis gravidarum during pregnancy. You may get gestational diabetes. You may have to work right up until your due date. You might have to go back to work right after delivering the baby. There are so many shitty parts of pregnancy, it's all your burden to bear. Men will never understand.

Then you'll deliver. You'll have to learn how to breastfeed. You'll fall off of a hormone cliff that nobody warns you about. You'll be in more pain than ever in your life. Nobody will explain anything to you. You'll be alone with your pain and confusion, postpartum anxiety, and intrusive thoughts. Nobody will follow up with you. There will be no assistance in healing your body despite being cut 7 ways to Sunday, from hip to hip.

You'll learn too late that there were things you should have been doing in the two months after your C-section that would have prevented scar tissue. But nobody told you about that, and anyway, you will be too afraid to touch or look at your scar because it reminds you that you weren't able to give birth vaginally because male surgeons are in a hurry to cut. Hospitals only let you labor for 24 hours, even though birth can take much longer. You'll work on strengthing your pelvic floor with so many Kegels before delivery and then learn after the fact that you should have been thinking instead of being flexible instead of strong. You will have high levels of relaxin circulating for 1000 days, or however long you breastfeed or however long it takes for your period to return, but that's different for every woman, and you have no control over that. You may be encouraged by friends to see a pelvic floor PT, but you won't be encouraged to do so by your doctor, so you will be uncertain whether it's covered by your insurance.

Then, the pressure to be a good mom will descend on you and weigh you down for the foreseeable future. Everything wrong with your child will be blamed on you and not the child's father. Every time your child does not fit the norm, you'll be shamed if you don't immediately make it your foremost project to fix. Your colleagues will think you are unprepared while you exist in the fog of mombrain. You will search for the right words, which will elude you, while your newfound sense of superhearing and empathy will remain underrated. Your career will stall. Your male colleagues will think, she used to be so sharp; what a shame, she really let herself go. You'll hear phantom crying, even when your baby is only 2 feet away from you on the other side of the shower curtain. You'll have the strangest night sweats, engorgement, cravings for bacon and chocolate, and the worst body odor of your life. After 7 months, your hair will randomly start falling out.

Then, after adjusting to the demands of breastfeeding and nightmares and teething and toddler tantrums and potty training and picky eating and learning to read and self-feed and self-dress, finally, the little person doesn't need you as much anymore, which is kind of a heartbreak in itself, then you arrive at perimenopause. You'll take supplements you would have never considered before. It's not like you are trying to be eternally youthful. You're just trying to get through the day and night with less pain and suffering. You take pills to address clogged milk ducts, muscle repair, milk supply, mood, bone density, hair, teeth, nails, connective tissue, and cartilage. Should you be taking more? Less? Who knows? Because there are no studies on women. There are not enough women who engage in extended breastfeeding in their 40s. Your menstruation is not well understood, nor is the transition to that third life era -- crone. And the responsibility of knowing about it and doing the right thing, taking hormones or not, is All on you. Your husband will not know anything about it, nor will your doctor. 4 out of 5 professionals will tell you that you are just depressed. The one that takes you seriously will ask for an exorbitant fee to even begin to help you put the pieces back together again. Your insurance won't cover it. Again, the financial responsibilities will be all up to you.

And by the way, you'll be paid less than your male colleagues. And men will get jobs they're underqualified for. Their competence will be accepted with a handshake while you run uphill to prove yourself even though you'll never be considered good or worthy.

I feel so sad and powerless. I was so hoping that one woman could step into her power today. That I might be able to say, as a woman, is that I am equally likely to become president or CEO or tenured professor or marathon finisher. Thank God I still have my running to keep me sane. I can just keep my head down and keep falling forward. I can make my home a happy and safe one. Will there be a women's march again? Will there be a march for science? Will there be a resurgence of black lives matter? What good did those marches do last time? When will we ever have representation that understands what women go through? I don't care if you're a brother, husband or father. You will never know what it's like to walk a mile in our shoes. Sharing this for the daughter I'll never have. I don't know what it is about this election defeat that is causing me to live the entirety of my trauma again. Maybe it has something to do with being grabbed in the pussy -- AGAIN.

  

A few sentiments that I've heard:

(1) She wasn't qualified. As if she hadn't just served as vice president for four years. And (nearly) every man elected president was someone's VP first—just look at my previous post. What more did she need to do?

(2) Men and women are reacting to the MeToo movement. They're tired of women calling them out for their bad behavior. They're tired of being politically correct. They don't understand trans people and don't want to. Gender pronouns? We don't know them. This is the empire striking back. But it's important to remember that a woman's place is in the resistance. I may have to rewatch that franchise to see how it ends.

(3) But is your life better now than 4-years ago, as if the last Trump presidency was a walk in the park. Everyone I know refers to 2020 as a "dumpster fire." It wasn't Biden and Harris that mishandled the pandemic so poorly. The insurrection of January 6th happened in 2021. So you can't blame the dumpster fire on Biden and Harris. That rests squarely on the shoulders of #45.

Also, Today marks 1700 days of breastfeeding. Nobody tells you it might go on this long, and there's no tutorial guide for stopping without causing more problems. And it's not all bad being a woman. There are some good parts. Fit4mom has been everything. My mom friends are a bright spot in the darkness right now. I'm going to attend Friendsgiving this weekend.

Election Day

It's the 2024 presidential election day. There were many other things on the ballot, but the race for president looms large. This is a historic moment where America gets to decide between another white male or a highly qualified Southeast Asian black woman. It definitely feels like a referendum on our culture. Can we accept a woman in the highest office in our nation? Or do we want to re-elect someone who was already impeached twice? Incredibly, we have to put a woman against an epically lousy candidate. I keep trying to put the election out of my mind, and then when someone reminds me it's election day, it's like BAM, I snap back to the real possibility that America might choose a crime boss over a Barbie.

I remember the presidential elections that have happened in my lifetime:

• 1980 - Reagan v. Carter / Mondale
• 1984 - Reagan / H. W. Bush v. Mondale
• 1988 - H. W. Bush v. Dukakis
• 1992 - Clinton / Gore v. H. W. Bush
• 1996 - Clinton / Gore v. Dole
• 2000 - W. Bush v. Gore
• 2004 - W. Bush v. Kerry
• 2008 - Obama v. McCain
• 2012 - Obama v. Romney
• 2016 - Hillary Clinton
• 2020 - Biden / Harris
• 2024 - Kamala Harris

I wonder what my son, who is now 4.5 years old, will remember about this election. We did watch the live debates at home with him. And we voted around the kitchen table all together using our mail-in ballots. And we went as a group to drop off the ballots at an early voting center on campus a week early. Being Los Angeles, they had a photo-op set up for us and a volunteer took this picture. I feel like I remember President Reagan, so maybe my son will always remember President Harris. And he will have a different idea of what women can accomplish. 

I remember Bill Clinton and his sex scandal. And people say that's why they couldn't elect Hillary even though she was smart and qualified. They say his behavior was somehow her fault or had tarnished her reputation irreversibly. But what can they say about Kamala? She is very good at her job and has none of the tarnish that people claim poisoned Hillary Clinton's campaign. Don't even get me started on Lock Her Up and Those Emails.

"Leave the door open and the ladder down" ~Bernard Kinsey

I can say Biden did a very good thing by serving one term, which was fairly uneventful, and then holding the door open for Kamala. It's like he "teed up" and let her swing for the fences. I don't know if that's a golf analogy or T-ball, forgive me, I'm not a sports person. 

I just don't know if some people in our country can tolerate this challenge to their self-image. There is a real toxic masculinity in our culture; forget about microaggressions. There is straight-up racism, sexism, and violence against women. I wanted to write out my own personal thoughts for my future self, or for anyone who finds this after I am gone. On this day, before the results are announced. I feel very guarded. I don't know who to trust. I feel like there is a simmering violence that is hiding in the shadows and waiting to be invited out into the open. I feel unsafe when out running; I've already seen one pickup truck following me. I don't know what type of rage will be unleashed on ALL WOMEN if they don't get their way or if there is any challenge to the patriarchy.

I won't stay up all night to see what happens; I doubt we will have a clear answer today. But I know what I'm hoping America chooses. It will be amazing to make the Barbie movie a reality. But I'm also accepting alternate possibilities. America may decide that we're not ready for a Barbie president. America may decide that if Barbie is fairly elected, we cannot abide it. I am fearful of these possibilities. But I'm trying to live and record how I feel at this moment.

Podcasts for Runners

Let's face it, when I get into something, I really get into it. I'm deep into running right now. I watch running videos in the morning, listen to running podcasts while doing dishes, and read books about running if I read at all. If you're getting into running like I am, here are some podcasts that I subscribe to that I could recommend.

Marathon Training for Beginners with Mo and Harrison Crum
I'm currently listening to this one, catching up on old episodes. The 13 min/mile pace group leader of the LA Roadrunners recommended it.

Rise and Run
I listen to this every week when there's a new episode. It's a group of runDisney fans who talk about their training and interview a different guest each week.

The Joyful Miles Podcast

Writer, runner, Disney lover.

Extraordinary Strides

Your inspiration for movement & running. Stories & tips for motivation.

3-2-1 Go!
This one is annoying but I still listen to it sometimes. Carissa Galloway gives good nutritional advice for runners.

The Running Explained Podcast
Experts, coaches, and runners speak on a variety of topics, including training, nutrition, racing, and mindset.

Another Mother Runner
This one has excellent interviews with moms and dads who run and how they balance training with parenting.

The Extra Mile Podcast Galloway Edition
If you want to learn about the Galloway RUN/WALK/RUN training method from Jeff Galloway himself, this is the podcast for you. There's more to it than just interval training.

The Extra Mile Podcast 2.0
Training updates from runners while they're out for a run.

Run4PRs
This one has good information. Run4PRs has a team of coaches that specialize in running. They also interview guests. Even if you're not a competitive runner, you can learn from them.

Rehab for Runners
I have yet to start this one, but a friend I trained with recommended it. It's about common running injuries, their treatment, and prevention.

Mission Inn Run 2024 Race Report

The event itself: Where? How long? When? Weather?

The weather was good. It was about 55 degrees at the start and around 70 degrees at the finish, not too windy. Mt. Rubidoux shaded a good part of the trail, and the residential neighborhoods and parks had a nice amount of shade from mature trees. The 10k started at 7:45 a.m., and I was done by 9:10 a.m. It was enough time to stretch, cool down, and eat breakfast before the kids' race started at 10 a.m.

Course description and evaluation of event logistics

Downtown through a park, on a bike path, along another park, through residential, back through downtown. Plenty of potties, a simple start and finish line, and no waves at the start.

How you trained for the event

I followed a mixture of the Fit4Mom 10k training plan, the LA Roadrunners LA Marathon training plan, the Jeff Galloway runDisney half marathon training plan, and the Dumbo Double Dare training plan for the Disneyland race. I did observe a taper week before this race. I also focused on nutrition, hydration, and electrolytes in the week leading up to the run. I started to add hills and speed work 4 weeks before race day.

Your gear and nutrition

I had two cups of coffee two hours before the run. I ate a banana and Rx bar 30 minutes before my run. I drank an electrolyte drink about 1 hour before the race. I wore my Nathan Trail Mix waist belt to carry my Gu. I used the toilet about 20 minutes before the race started. I ate one Gu at mile 2 and another Gu at mile 4. Both had no caffeine. I drank some of my water with my Gu and some of the water ended up on my head, arms, legs, and chest.

Conversations you had

Dressing like Tinkerbell was a great idea. I had Disney Hits blasting on my Muzen, and people sang along. People were cheering Go Tink! It was excellent. I met a lady who was training for the Dumbo. She had hurt her foot, so she wasn't running that day. Lots of people started talking about the Disney races when they saw me. I saw a man who was wearing a Dopey 2025 shirt.

Your finish and associated emotions

Somewhere between mile 5 and 6, I started to run out of gas. I considered walking and giving up. I started thinking, how can you think you can finish a marathon if you can't even finish a 10k and I almost started crying. I just wanted the race to be over and for my family to come pick me up. But then we got to downtown, and many people were cheering. It gave me a kick of energy to finish the last half mile. My playlist got to "You'll Be in My Heart," I thought about my run club, and they carried me when my legs were tired. I felt like they were with me. Also, two dozen high school cheerleaders were yelling Go Tinkerbell!!!!! That inspired me to run through the finish line.

Your overall evaluation of the event

Overall, I loved staying at the Mission Inn and running the race. We parked the car and didn't need it. There are plenty of places to eat within walking distance.

Budget Tracker

10k Registration $60.31 (4 months early) + $33 for kids race (day-of)

Lodging $182.35 (4 months early) + $489.52 (at check out)

Costume = Pom Poms for shoes $7.29

Food 10/19 IHOP + BBQ = $50 + $55

10/20 Simple Simon + Spaghetti Factory = $50 + $60

10/21 Taco Station = $35

Snacks CVS + Market = $22 + $11.5

Race Photo = $20

Total $1075.97

Movies and books about running

I started making this list of movies about running when I was coaching the RunClub+ for Fit4Mom West SFV. Due to low participation, we're not offering a session until interest picks up again. So I guess I'm a former coach? If I have some free time, which I might between when my classes finish and my son's winter break from school, I would like to watch and read the following.

"Tyson's Run" is about someone's first marathon on Netflix (2022)

"Brittany Runs a Marathon" on Amazon Prime (2019)

"McFarland USA" on Disney+ (2015)

"Personal Best" (1982) rental between $3-4 on various platforms

"Run Woman Run" (2021) is currently unavailable for streaming

"Breaking Three Hours: Trailblazing African American Women Marathoners" (2022) on Prime Video

"Remember the Goal" (2016) on Hulu

"Overcomer" (2019) on Amazon Prime

"Spirit of the Marathon" (2007) on YouTubeTV or rental on other platforms

First Ladies of Running by Amby Burfoot Rodale Books (2016) ISBN-13: 978-1609615642
Forward by Shalane Flanagan, daughter of Cheryl Bridges
Runners profiled include Julia Chase, Roberta Gibb, Kathrine Switzer, Charlotte Lettis, Joan Benoit, Doris Brown, Francie Larrieu, Mary Decker, Jackie Hansen, Miki Gorman, and Grete Waitz

The Miles and Trials of a Marathon Goddess: 52 Weeks, 52 Marathons (2019) Tender Fire Books ISBN-13: ‎ 978-1732692725 by Julie Weiss, Ali Nolan, and John Hanc

The Complete Idiot's Guide to Marathon Training (2011) ISBN-13: 978-1615640584 by David Levine, and Paula Petrella. ALPHA (publisher).

P.S. David Levine is the coach of the LA Roadrunners and Julie Weiss is his wife.

Master the Marathon (2021) Penguin Books. ISBN-13 978-0143135487 by Ali Nolan.

Shut Up and Run: How to Get Up, Lace Up, and Sweat with Swagger (2024) Harvest. ISBN-13 978-0063317765 by Robin Arzon.

ROAR, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life (2024) Rodale Books. ISBN 978-0593581926 by Stacy T. Sims PhD.

My current obsession is RezRuns

https://youtube.com/playlist?list=PL2z33hhGlDF1LLycxdR8FepONbp8xgsgJ&si=LlbJO-1yCGTZO4hx 

Others have suggested Run Run Rosie and Sisters Run the World

Love the Digital Event Guides from https://www.youtube.com/@RunningInMakeup

On the topic of runDisney, you will see photos of people with vast stacks of medals. They will have a letterboard that says perfect season. You will begin to calculate the cost of a perfect season. You will wonder what these people do for a living. But a wonderful person named Brian Davis on runDisneyRun has done some number crunching. He only looked at the Florida races: Wine & Dine, Marathon weekend, and Princess. He ignored the 5k's because those are not timed.

Of those 56,948 unique finishers in seven races, how many only finished one? How many finished ALL seven of these races? What about other numbers of races? Well, here’s the breakdown:
...Runners with 1 out of 7: 35,690 (62.7%)
...Runners with 2 out of 7: 11,887 (20.9%)
...Runners with 3 out of 7: 6,445 (11.3%)
...Runners with 4 out of 7: 1,144 (2.0%)
...Runners with 5 out of 7: 1,188 (2.1%)
...Runners with 6 out of 7: 187 (0.3%, the least common club)
...Runners with 7 out of 7: 407 (just a tiny 0.7% of the total)

So most people do just one race. Very few do all of the races.

How about the race weekends? How many can afford to do all three out of the three mentioned here?
...All 3 weekends: 1182 (2.1%)
...Just 2 weekends: 4802 (8.4%)
...Only 1 weekend: 50,964 (89.5%)

With Wine & Dine just under a week away, I'm having FOMO. I have to reassure myself that it's okay to have just four or five (or six) big races per year. Train for those. Save your money for those. You don't have to do every race that exists. You can have a nicer time doing fewer events.

2024 Race Weekends

Jan - Disneyland 5k (I don't think I would do this one again)
Mar - LA Big 5k
Jun - CdM Scenic 5k
Sept - SMC 5k/10k (I don't think I would do this one again)
Oct - Mission Inn
Dec - Holiday Half

Planning 2025
Jan - Citrus Heritage, Rose Bowl Half, Surf City, Disneyland, Carlsbad Marathon
Feb - Palm Desert Half, Firecracker, SRLA Friendship Run, Ventura Marathon, Mardi Gras Madness, Chinatown Firecracker
Mar - LA Marathon, San Diego Half
Apr - Mountains 2 Beach Marathon, Chesebro Half Marathon
May - OC Marathon, La Jolla Half Marathon, Seaside Marathon (Ventura), Verdugo Mountains 10k
Jun - Valencia Half, Red Rock Rumble, Griffith Park Trail Marathon Relay
Jul - Ditmars Wine Run 5k (Council Bluffs, IA)
Aug - Pride of the Valley 5K, America's Finest City
Sept - Santa Monica Classic, Disneyland Halloween Half
Oct - Long Beach Marathon, Moorpark Mammoth Run, Malibu Moves, Mission Inn Run
Nov - Drumstick Dash LA, Catalina Island, Run Malibu
Dec - Holiday Half, Santa Monica-Venice Christmas Run

The Mission Inn Run started giving out a pin and hat for legacy runners who have done the run 3 years consecutively.

Coach Chat on Tapering

The LA Roadrunner coach's tip for week 5 was about tapering. A Taper Week is when we do less mileage. Not zero miles, but maybe half what we would have done the previous week.

I read somewhere that before we had smartwatches that monitored everything, there was an easy way to find out how refreshed you were. That was to record your resting heart rate first thing in the morning and put it in your training journal. If your resting heart rate is low, then you're ready for another hard effort. However, if your resting heart rate is high, it is indicative that you may need another recovery day. And I never really took the taper week seriously, until this time.

Mission Inn Run 2024 Training Journal
Day	Wk	Date	Dist (mi)	Duration (H:MM:SS)	Pace (min/mi)	Split (run/walk)
S	x	8/18	4.5	2:03:43	26.7	walk only
T	0	8/20	2	0:50:00	25	walk only
R	0	8/23	4.8	2:15:00	28	walk only
S	0	8/25	4.78	1:03:58	13.4	run only
T	1	8/27	3	0:42:05	13.8	run only
R	1	8/30	2.2	0:30:07	13.6	run only
S	1	9/1	4.5	1:10:00	15.3	hill walk / run
T	2	9/3	3	0:45:00	14.25	walk / run
R	2	9/5	3	0:41:13	13.5	run only
S	2	9/8	3.2	0:43:08	13.4	run / walk
T	3	9/10	1.3	0:26:57	20.75	walk only
R	3	9/12	2	0:34:29	16.5	walk / run
S	3	9/15	3	0:42:30	14	run / walk
T	4	9/17	2	0:31:40	14.8	walk / run
F	4	9/20	2.75	0:37:32	13.7	run only
S	4	9/22	3.35	0:44:05	13.1	run / walk
T	5	9/24	4.4	1:18:24	17.8	walk only
R	5	9/27	2.6	0:36:47	14	run only
S	5	9/29	4	1:08:00	14.5	run / walk
T	6	10/1	2.8	0:41:22	14.3	run / walk
F	6	10/4	2.5	0:35:51	14.2	run / walk
S	6	10/6	2.63	0:38:58	14.8	run only
T	7	10/8	2.7	0:39:39	14.5	run only
F	7	10/10	3.37	0:45:52	13.5	run / intervals
S	7	10/13	7	1:47:55	15.4	run / walk
T	8	10/15	3.75	0:51:35	13.8	run only
F	8	10/18	active recovery			walk only
S	8	10/20	6.2	1:21:52	13.2	run only

All the rows highlighted in yellow were intentionally either intervals or hills. Okay, so maybe it wasn't a real taper. In the week preceding my race, I did 85% of the miles I did the previous week. But I did feel more rested on race day. When you're training, your hormone levels drop. All hormones. And when you rest, your hormone levels come back up. So that you can start pushing again. And you repeat this cycle repeatedly. The LA Roadrunners training plan has a taper in week 5, week 9, week 13, week 17, week 21, and weeks 24-26.

Mark Lane-Hobert is an educational psychologist who studies motivation and mindfulness. He is also a runner. He put together a 26-week devotional to follow along with marathon training. It's in a Google Doc right now, which is no-cost.

Marathon Training Devotional