Friday, May 8, 2026

electrolytes abound

It seems like there are ads for electrolytes everywhere you look, and the more you look, the more ads find their way to your eyeballs. The interest and availability of electrolyte packets has exploded into a $40B industry. The market is projected to double by 2034. However, there are risks associated with overconsumption. A balanced diet often provides enough electrolytes. Looking at my most successful diet of all time (the IVF diet by Zita West), I was regularly getting 1000mg Na from the food, and on some days as much as 3500mg Na. The contributors to high sodium were soy sauce, capers, olives, canned green beans, and shrimp or fish fillets.

Supplements I have or still take (or haven't tried yet)

The items in bold are the things I used during the marathon.

SaltStick Chewables: 100mg Na, 30mg K, 6mg Mg, 10mg Ca, 1g carb

LMNT: 1000mg Na, 200mg K, 60mg Mg, 0g carb

Prime: 600mg Na, 400mg K, 75mg Mg, 10mg Ca, 2g carb

Electrolit: 330mg Na, 370mg K, 20mg Mg, 40mg Ca, 10g carb

Venture Pal: 500mg Na, 280mg K, 20mg Mg, 104mg Ca, 8g carb

Tailwind: 620 mg Na, 180mg K, 24mg Mg, 54mg Ca, 50g carb

Liquid I.V.: 510mg Na, 390mg K, 12g carb

Skratch: 400mg Na, 49mg K, 48mg Mg, 54mg Ca, 19g carb

Gatorade Zero: 380mg Na, 110mg K, 2g carb

Gatorade: 270mg Na, 80mg K, 35g carb

Powerade Zero: 240mg Na, 80mg K, 0g carb

Powerade: 250mg Na, 60mg K, 35g carb

Nuun: 300mg Na, 150mg K, 13mg Mg, 13mg Ca, 4g carb

Solgar liquid: 300mg Mg, 600mg Ca, 2g carb

NOW Ca&Mg softgels: 333mg Mg, 667mg Ca, 25mg Zn, per 2 softgels

365 Ca&Mg capsules: 500mg Mg, 1000mg Ca per 3 capsules

NOW Ca&Mg tablets: 500mg Mg, 1000mg Ca per 2 tablets

TUMS: 1000mg calcium carbonate

Coconut water: 50mg Na, 646mg K, 24mg Mg, 53mg Ca, 15g carb

"Astronaut Juice": 145mg Na, 12.5g carb per 8 oz serving

Coca-Cola: 40mg Na, 42g carb

Pickle Juice shot: 470mg Na, 20mg K, 2mg Zn, 0g carb

Nerds gummy clusters: 15mg sodium, 71g carb

Gu: 55mg Na, 30mg K, 20mg Ca, 23g carb

Clif bloks (3): 50mg Na, 18mg K, 24g carb

Biscoff (4 cookies): 115mg Na, 23g carb

Stroopwafel: 75mg Na, 18g carb

Clif bar: 230mg Na, 225mg K, 40mg Ca, 42g carb

McDonald's salt packet: 280mg Na

Heinz mustard packet: 65mg Na

For me, learning about electrolytes has been a trial-and-error process. When you train with a friend or a group, someone will see you suffering and lean over to whisper about their favorite bonk-breaker. I was told about Gu from a running friend when the mileage climbed above 9 miles for a long run. We would stop to take a gel at mile 7. I remember refilling a water bottle during a 60-mile bike ride in 2010, and someone quietly slipping a Nuun tablet into my bottle. At the time, I was primarily concerned with drinking water, and I thought it was enough to quench my thirst.

Marty's Tom's Farms ride

When I was hiking in the Verdugos, I got food poisoning in 2012 from my own self. I had probably put a Nuun tablet into a hydration bladder and then let it fester. The next time I tried to use it, it was full of pests, which infested my GI tract. I vowed then and there to NEVER contaminate my hydration bladder again. I've heard people put flat Coca-Cola into their water bottles, so I've added Coke for comparison. But I'm too scared of not being able to fully wash it out to put anything other than water in my hydration vest/belt bottles. I remember examining Nuun's ingredients, and in terms of macronutrients and micronutrients, it was similar to the growth medium used to culture fungi.

The kicker for me came when I cramped during the 2024 Santa Monica Classic. I called my sister to complain, and she asked me what type of electrolytes I was taking. When I told her none, she said it was incredible that I lived in such a hot climate and that nobody had taught me about the importance of replenishing electrolytes. To be honest, every time I think about this race, it still burns me that I skipped the 10k and only finished a 5k. The course was shortened due to the heat.

I've been wanting to write a blog about salt for a long time, but it seems like I'm always staying so busy. I had to take a break from grading student work because hackers disrupted our access to the LMS, Canvas. It's been unavailable for just over 24 hours, which is pretty much the timeline I predicted. But it still sucks that I lost about 8 hours of productivity. Although it did give me the opportunity to write and read a little about salt.

What I can say is that during the 2025 LA Marathon, I took two SaltStick chews every 30 minutes and ended up feeling gross at mile 17. I adjusted that to one SaltStick chew every 30 minutes in 2026, and it was perfect. I felt amazing up until mile 25.

MyFitnessPal all time data

LA Road Runners Chat #9 Dietition Serena Marie - Part 2 (10-30-2025)

https://youtu.be/f5gXdJ4i4yQ?si=KmMON9FYyumPI4ux

LA Road Runners Thursday Night Coach's Zoom

You can calculate your sweat rate, and a dietitian who spoke to my running club explained that you should track all of this, including the weather. To convert sweat rate to sodium loss, multiply your sweat volume (in liters) by your sweat sodium concentration (typically 200–2,300 mg/L, with an average of ~950 mg/L). A typical, moderate sweat rate is 1.2 L/h, which, at an average concentration, results in ~1,000 mg (1 gram) of sodium lost per hour. I've never done it, but maybe I can make this a summer project.

Sodium to Salt Conversion: 1 gram of sodium equals ~2.5 grams of salt (NaCl).
Range: Most people lose 200–2,300 mg of sodium per liter of sweat.
Factors: Sweat concentration is mostly genetic, but sweat volume depends on intensity, temperature, and acclimation. You can use this worksheet to calculate your sweat rate, then use that to determine how much sodium you need. I don't feel like I'm a heavy sweater, but at the Naughty Girl Fitness workout, I was dripping sweat, so maybe I just don't notice it when I'm running.
https://koreystringer-institute.media.uconn.edu/wp-content/uploads/sites/3814/2024/08/Sweat-Rate-Calculator.pdf

I am mindful that we need more magnesium as we age. I wonder how much magnesium from supplements is bioavailable. I still take a lot of supplements, pushing calcium and magnesium as I have since pregnancy and postpartum. But because of the cost, I sometimes wonder if I should stop. Also, I wonder if I'm putting myself at increased risk of kidney stones by overdoing it on electrolytes. In all, the body is pretty great at maintaining homeostasis. But I have heard of people overdosing on TUMS and ending up with stones.

Cost of Racecations in 2024, 2025 and 2026

I have heard of people taking salt packets from McDonald's, as well as mustard packets. Some people love Nerds gummy clusters. I guess I spent a lot on food/fuel when I was first getting started running, but now that I'm more settled on what I like (what works for me), I don't spend as much. I included fuel and all the food from the race weekend in this calculation. Someone in my running group suggested signing up for ALL the races. Like YOLO. They justified it by saying, "What is your health worth?" And that got me thinking about how much I spent on running in the past few years.

For sure, running has been crucial to my mental health, now and at various previous times in my life. The American Heart Association recommends a sodium intake of less than 1,500 milligrams per day. The form matters. Salt tabs called "buffered" seem to contain sodium citrate, not just sodium chloride. The buffer helps balance lactic acid and possibly other amino acids produced in anaerobic pathways. In fact, some athletes take sodium or potassium bicarbonate prior to intense efforts, such as sprinting.

A future post could explore branched-chain amino acids (BCAAs), another fitness craze, as well as ketones such as beta-hydroxybutyrate. I feel like I'm not interested in doing fasted exercise. I'm trying to fuel while training to avoid dipping into ketosis. What I can say is that I took BCAA Complex in my smoothies this past training cycle. Not by choice. My son wanted to put them in there because he loved making a rainbow smoothie with many different ingredients. But I did feel a difference in my energy throughout the day. It felt similar to taking a high dose of B vitamins. He also put in Nature's Superfruits powder (which does have insane amounts of B-vitamins).

Looking at the literature, it seems that a lot has been discovered about metabolism since I left grad school. I remember discovering that ketones and branched-chain amino acids are produced by plants under low-oxygen stress. I'm not saying I'm responsible for these discoveries, but I remember finding these findings and reporting them, and the people in the plant hypoxia world saying it just wasn't possible. Records are being broken every day by athletes who are figuring out better fueling strategies, and I'm sure some of that has to do with electrolytes, too.

I haven't been taking my collagen powder, creatine powder, or my MCT powder supplements in my coffee. For some time now, I've been drinking it black. But I do take a creatine capsule at bedtime with all my other supplements. Not that you should take my advice. We're all out here doing the best we can. My race results: https://www.athlinks.com/athletes/85696593/results I'm not trying to win my age group. I am trying to run sustainably so I can continue doing this. It helps balance my mood, and I feel like it's helping me ease the menopause transition.

One strange thing I did notice was: I kind of feel like my belly fat is decreasing now that the marathon is over. It's been two full months now. I feel like longer walks, lower stress, and more cross-training are actually making a big difference. I started running to get rid of the belly fat and lose weight. But running long distances hasn't really lowered the number on the scale much. I'm trying to revisit the idea of cortisol. Doing workouts that raise cortisol will increase belly fat. Doing workouts that lower stress may actually have a larger impact in the direction I would like to go.

I've been enjoying the off-season, following the Fit4Mom 5k plan A, which is really chill. I've been doing Royal Core 4.0 from RunFitMama and some workouts here and there from Naughty Girl Fitness. I am thinking that the long walks and some weight lifting are revving up my metabolic engine. I think I might need to keep lifting heavy shit. I'm in pain every day anyway, from my joints aching. Why not add some muscle soreness? Dietarily, I've tried to reduce my intake of fried foods and increase my intake of dietary fiber from fruits and vegetables.

My previous posts about salt:

https://bitchonabike.blogspot.com/2025/03/la-marathon-race-report.html

During Training https://bitchonabike.blogspot.com/2024/12/women-are-not-small-men.html

https://bitchonabike.blogspot.com/2025/01/powerful-hermana.html

Century Rides https://bitchonabike.blogspot.com/2014/07/independence-day-ride-report.html

Kaiser Wellness Posts https://kaiserwellnesscenter.blogspot.com/2013/05/coconut-water.html

https://kaiserwellnesscenter.blogspot.com/2019/06/fda-should-finalize-sodium-targets.html

Astronaut Juice https://kaiserwellnesscenter.tumblr.com/post/50695781267/astronaut-juice

Other References:

The use of buffered salts as anticoagulants for the maintenance of true cell volume and for the determination of plasma proteins. Chorine, V. Revue d'Immunologie (1940), 6, 193-208.

Magnesium: Exploring Gender Differences in Its Health Impact and Dietary Intake
By: Mazza, Elisa ; Maurotti, Samantha ; Ferro, Yvelise ; Castagna, Alberto ; Pujia, Carmelo; Sciacqua, Angela ; Pujia, Arturo; Montalcini, Tiziana. Nutrients (2025), 17(13), 2226.

Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Gabriele Piuri, Monica Zocchi, Matteo Della Porta, Gian Vincenzo Zuccotti, Luciano Pinotti, Valentina Ficara, Michele Manoni, Jeanette A. Maier and Roberta Cazzola. Nutrients (2021), 13, 320.

Perspective: Ketone Supplementation in Sports—Does It Work? Pedro L Valenzuela, Adrián Castillo-García, Javier S Morales, Alejandro Lucia. Adv. Nutr. (2020) Oct 22;12(2):305–315.

Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests
Marco Gervasi, Davide Sisti, Stefano Amatori, Sabrina Donati Zeppa, Giosuè Annibalini, Giovanni Piccoli, Luciana Vallorani, Piero Benelli, Marco B L Rocchi, Elena Barbieri, Anna R Calavalle, Deborah Agostini, Carmela Fimognari, Vilberto Stocchi, Piero Sestili. J Int Soc Sports Nutr. (2020) Jan 20;17:6.

Tuesday, April 28, 2026

gingerbread in July

Well, here it is. End of April. Last year, at this time, I was either running or still training for the Rose Bowl Half, which had been rescheduled due to the wildfires in Pasadena, and I remember thinking I did not like this. I do not like training for half a month after a marathon. This year, I got to rest my legs and my immune system.

I've been following the Fit4Mom 5k training plan A, which is just to finish a 5k. It's very accessible. Following a training plan was a great way to set goals without too much pressure. And coming up here is the Miyagithon by Jed and Ted's excellent races. I think I'm going to do the Cobra Kai 5Kai, which is the distance that is listed on the training plan that I've been following. I haven't registered yet.

I wanted to wait to register until I could see how the training cycle went. Just to see if I felt more like a 5k, 10k, or half. But honestly, with the amount of miles I've been putting in, I'm only following the 5k plan. So it's okay to just do the 5k and call it good. I was reading somewhere that underestimating the 5k is a common thing runners do. Some people feel that a 5k is a distance you can do with no training, and that's a myth.

https://riseandrunpodcast.com/ep-238

https://www.instagram.com/rundisneydpt?igsh=MzRlODBiNWFlZA==

One factor in this training cycle has been the sickness that I got after the marathon. We've been having kind of a lot of stomach blues. I had stomach flu in February. Right before the marathon. We've had another round of it now in April. And of course, that complicates training a little bit, because it's hard to stay hydrated. It's hard to stay on top of electrolytes. It's hard to eat. And your body is spending a lot of energy trying to fight the virus.

Another thing that's kind of been happening is my period has been either late or early the last 2 cycles. Additionally, I've been having just a ton of pain in my feet. And I started thinking, well, if I'm having pain in my feet, maybe I just need to run less or whatever, maybe it's just something that I'm doing, that's making this painful. But now I'm also having the pain in other joints, like my shoulders, my neck, my back, my wrists, my hips, my knees. So it's like just systemic inflammation and joint pain, and I definitely. I think it's related to perimenopause. And it's so frustrating because I want to exercise in order to feel good in my body. And I do feel good in my body. I can't say that I don't.

I've been doing a little bit more cross-training than usual. I've been doing Naughty Girl fitness. I've been doing a little bit of Run Fit Mama, Royal Core 4.0. And it's helped me notice some imbalances, asymmetries, and areas of weakness.

It is easy to overlook imbalances, asymmetries, and areas of weakness if all you're doing is running while neglecting your strength training. But I have to say it is very discouraging to have such a large degree of joint pain. Like from the moment I wake up, and my feet hit the floor. I almost can't walk to the bathroom. Today I had trouble hooking my bra because my wrists and my shoulder were hurting. Do I need to go back to my doctor for my annual physical? Yes. But I'm just kind of emotionally bracing myself for her to just say, "No, there's nothing we can do." And that's all!

I'll be honest, not every run feels like flying. I rely on music to keep me moving. But today I listened to a podcast. It feels like running with a friend. Episodes 84 and 85 helped me feel gratitude for a body that moves, however cranky and slow. How different seasons of life have different motivations. How important it is to be flexible regarding your training plan. There is no such thing as a perfect training cycle, especially when you're a mom.

https://podcasts.apple.com/us/podcast/ep-84-running-a-marathon-in-residency-finding/id1765429588?i=1000762383534

I titled this blog post "gingerbread in July" because that's how crunchy and stale my joints feel.

Monday, April 13, 2026

spa time

At what point are you an enabler because you can't stand conflict? Do you allow your partner to want for nothing at your expense? Do you cancel your own free time to pick up the slack around the house? How would your life be different if you weren't running on constant burnout? What if your body battery was charged to 80% or 100% instead of hovering around 5%? What would it feel like to put your own rest and recovery as the family's #1 priority? Welcome to spa time!

I've had a great time showing my boy what spa time means to me. We do a nice, relaxing foot bath, followed by compression boots, and then a moisturizing leg and foot massage. Sometimes we take a relaxing bath, which involves bubble bath, aromatherapy, epsom salt, soothing music, or ocean sounds, and low light.

Epsom Salt (3 lbs) https://www.amazon.com/dp/B0BXTS6L35 $3
Glo Pals Bath Cube Lights https://www.amazon.com/dp/B0BG793KCV $27
Colorful Bath Bombs https://www.amazon.com/dp/B08149KZ68 $7
Compression Boots https://www.costco.com/p/-/sharper-image-air-compression-boots-flex-leg-recovery-system/4000392515 $159
Sea Dreams Soother https://www.target.com/p/baby-einstein-sea-dreams-soother-musical-crib-toy-and-sound-machine/-/A-94691831 $36
Aroma Diffuser https://www.amazon.com/dp/B0FRSYBY56 $30
Flameless Candles https://www.amazon.com/dp/B0B8NBFZTY $10
Princess Tumbler Set https://www.amazon.com/dp/B08BZCPD9W $18
Star Projector / Sound Machine https://www.kids2.com/products/6940-000-swaddleme-slumber-buddies-elephant $30
See more about our aromatherapy oils https://bitchonabike.blogspot.com/2024/01/mom-rage.html

These I gave away because I didn't like the musk smell

Polynesian: sun-lit palms, calypso citrus, wild hibiscus, teakwood, island fruit, warm musk, and white sands
Sea Salt + H2O: sea salt, water, lotus, wild rose, sea moss, warm musk, teakwood
Orleans Resort: jasmine, violet, gardenia, lemon zest, dry down of vanilla

I've been incorporating more Naughty Girl fitness into my training program. I did yoga twice in the last week, and it's been nice. I feel like my body has been crying out for escape, spending money, travel, and distraction. So in response, I've been doing things to calm my nerves. Sometimes it's not about running away from your problems; it's about doing something right here at home to take care of yourself so that your problems don't seem so bad. On Mar 30, I wrote, "Running is just one part of a balanced diet. Other types of movement are good too."

I planned three dance-related events:

Thursday, Apr 30, Party Like a Mother, Woodland Hills
Saturday, May 2, Naughty Girl IRL, Burbank
Saturday, May 9, Dance your way to health, Tarzana

I guess I didn't post much in late March or early April. It shows how underwater I have been feeling. I was kind of drowning. I got sick right after the marathon, and I haven't been 100% well since. Yes, my wounds have healed, but I've had a runny nose that hasn't stopped. Like when I run, I'm blowing my nose all the time. Snot rockets! Maybe that's why I am craving spa time and self-care activities now. And we're heading into Month of Mama 2026.

Finally, I can share that I've been planning and hosting a series of events for professors on using AI productively in ways that positively impact students. So far, I have completed 6 out of 8. It is taking up all of my free time and then some. On Mar 31, I wrote, "I have not worked this hard in 10 years. I haven't felt this stressed about money in 10 years. AND I haven't felt this happy and satisfied with my family life and household members in 10 years." So it's been a weird school year. To feel like I am working my fingers to the bone, yet have so little spending power, and feel so happy being a mom.

Feb 9 - Study Skills - 0 attendees
Feb 23 - Letters of Recommendation - 2 attendees
Mar 9 - Active Learning - 5 attendees
Mar 23 - Accessibility - 3 attendees
Mar 30 - Anonymous Feedback - 3 attendees
Apr 6 - Transparent Assignments - 2 attendees
Apr 20 - Early Alerts
May 4 - Student AI Panel

It's been wild planning this workshop series for the College of Science and Math. It's an interdisciplinary audience, to a certain extent, within a narrow window. I'm not sure whether the topics have resonated with the departments I'm trying to serve. I'm not sure these slides will be reusable learning objects. I know I have two participants with three-peat attendance. The content was worthwhile enough to bring them back again. I've been working nights and weekends to create it. And there hasn't been one female attendee yet.

Monday, March 16, 2026

Longer Marathon Debrief 2026

I have a bunch of screenshot that I want to write about. It's been a hard week, to say the least.

I'm proud I kept to the aerobic zone even though it was really hot.

I'm proud of my strategy. I used 2 minutes run / 1 minute walk until I met a friend who needed company walking.

I'm proud that I ran with my cousin's names and DOB- DOD who died as a result of being hit by a vehicle while running. I had their info on the back of my bib along with Jeff Galloway.

Heat Adjustment Guidelines

55–60°F: No adjustment needed to 1% slower.

60–65°F: 3% slower than goal pace.

65–70°F: 5% slower than goal pace.

70–75°F: 7% slower than goal pace.

75–80°F: 12% slower than goal pace.

80–85°F: 20% slower than goal pace.

Above 85°F: Run for fun/comfort.

I'm proud of my entire training season. It was weird doing the Rose Bowl Half after the marathon last year. It's been a good build.

I'm proud of my splits. I know I can walk an 18 minute mile. I didn't stop at mile 18, even though the race organizers allowed it.

I'm proud that even though I knew I had a blister and some chafing, I didn't give up.

Training for a marathon didn't make me skinny, and I'm proud of myself that I exist in a larger body and as a slower runner, but still find a sense of belonging in the LARR and Fit4Mom community.

I'm proud of my fueling strategy. I didn't bring too much or too little.

I'm proud of myself for planning easy lessons for the post-marathon week. I definitely needed that BUT also I was walking pretty good with the exception of my blister and purple toenail.

I'm proud of myself for registering for 2027. It took me a week to work up the courage. But I realized that I really enjoy not only the race day but the whole experience of a season, a training plan, the discipline, the sense of purpose. Even though I had some DOMS, I missed running. I felt a profound moment while vacuuming where I realized that I should just go ahead and register again because I enjoy it.

I'm proud of planning and executing a birthday party for my child just 6 days after the marathon.

I'm not sure if we will have Spring RunClub+, this is the sign-up week. I'm proud of myself for programming it out and being ready, in case there is any interest.

Finish line is the Cobra 5Kai, 10Kai, and Half Miyagithon (along the LA River between Owensmouth and Vanalden). It's being hosted by the same group as the Clueless & Breathless race, Jed & Ted's Excellent Races. https://runsignup.com/Race/CA/CanogaPark/CobraKaiRace

3/22 Kickoff party @ Waffle Love 9411 Reseda Blvd, Northridge, CA 91324

I got these warrior headbands https://www.amazon.com/dp/B0G1B8H5BM, and I have some other gifts that I could bestow at the kickoff party.

I didn't go to the Medal Walk and pot luck because we got sick. And I'm okay with that. Because at the end of the day, I'm a mother runner, and parenthood is a demanding job.

https://www.instagram.com/stories/dr.kayla.kaiser/3855098928212133020?utm_source=ig_story_item_share&igsh=MTc4MmM1YmI2Ng==

This made me sob. Yes, of course part of the reason is hormones. But also, because every part of this video is true for me. The Disneyland 5k was my postpartum comeback race. The Galloway training plan was so doable. I learned so much from Jeff in just 2 years. He taught me a lot about coaching, especially mentoring new or returning runners. I know there are other great coaches out there, like Coach Bennett, put Jeff was really something special. He made every athlete feel like an important and valued member of the community. His techniques were so inclusive, it left us with no excuses. He had a solution for everything. The loss really hit me after finishing my goal race. Kind of how I felt last December after reaching the end of the semester and end of RunClub+ Session after my cousin died. When I got to rest a bit is when I got to process my grief. And it manifested throughout my whole body. That's how this feels.

Thursday, March 12, 2026

Marathon Spending

The marathon experience this year was great. I've got no regrets about signing up for LARR. I've had a wonderful time using the premium waiting areas and getting on the coaching calls every Thursday. I didn't love this year's shirt, but that's okay. I wish they were doing a brunch this year, but it's okay, they did one last year. Maybe it's only something they do on a milestone year like #40.

Registration $187.50
Photo Package $43.19
Gu and Bloks $62.76
KPA dress & orange shorts $52.03
Old Navy outfit for expo day and medal monday $72.46 + $21.94
Footwear $806.59
CHI Massage $75
LARR membership $127.00
Total $1448.47

We didn't get a hotel this year, either the night before or the night after the race. This spending is about on par with what we've done in the past.

https://bitchonabike.blogspot.com/2025/11/cost-of-racecations.html

I've already registered the family for the Mission Inn Run.

$55 Kayla 10k
$40 Mike 5k
$25 Albert 1/2k

And we'll have a hotel for that weekend.

Considering the Nike After Dark half marathon, the Bimbo Global 10k. Very glad we didn't register for the Palm Springs Half because we were all super sick that weekend anyway.

https://docs.google.com/presentation/d/1nlowhAJIjB3sM-9cfg-DOi0__HRAWyN1w2tEz_LIxPg/edit?usp=sharing

Anyone who knows has made a powerpoint presentation of upcoming races and their registration dates. I'm still working on this, but I'll try to get it updated.

Race Report: Los Angeles Marathon, March 8, 2026

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

The big factor in this year's race was the heat. I looked it up. It was a full fifteen degrees warmer at the starting line than last year. The race began at 7am, shortly followed by sunrise. I felt sweat dripping down my face by 8:30am. The humidity was 12%, so the water evaporated quickly.
They handed out ziploc bags of ice somewhere between miles 14-15. This totally saved my race. I put them directly in my sports bra. I also kept picking up discarded bags of ice off the ground or from the tops of trash cans, to keep packing it in. I didn't run out of ice until mile twenty-four, not coincidentally, when my core temperature started to overheat. Thank goodness they were handing out ice bags and cooling towels at the finish line.

Course description and evaluation of event logistics

As a result of all the misting, ice bags, and being sprayed by hoses and water guns, I ended up with significant chafing. I kinda felt it during the race, but I just kept going. One unusual factor of this year's race was that daylight savings began on race day. So everyone lost one hour of sleep in the annual spring forward. It was confusing for how to set the alarm clock. I went upstairs around 4 or 5pm and set a timer for 7.5 hours. I didn't want to set the alarm for some time like 2am, and have it get messed up from the time change.

How did you train for the event

I followed the Los Angeles Road Runners level 3 plan pretty well. I made >90% of my training runs, only skipping if I was sick. The training paid off. I also implemented a new rule. No long runs over 5 hours. At 5 hours, no matter the distance, I would just stop and call it a day. So I didn't do an 18 or 20 miler this year.

Gear and Nutrition

I got a new hydration bladder, 1.5 Liters. I didn't go for 2 liters because my backpack is on the small side, and more water just makes it heavier. I ended up refilling the bladder three times, and I didn't stop to use the toilets once, which tells me that I must have been sweating a lot. I drank Electrolit at each station where they were offering it. At each water station, I used the water to douse my arms and head, and used my bladder for drinking.
I'm very proud of my fueling strategy this year. I set a fifteen-minute timer on my phone. I would alternate between carbs and electrolytes. I didn't start feeling any GI distress until mile 24. This is a big improvement over last year, when I started to feel the same way at mile 17. I would eat one Gu or 3 Clif bloks and that's it, every 30 minutes. Super simple. I would chew one SaltStick FastChew every 30 minutes.

Specific experiences

I got to run with a friend through miles 14, 15, and 16. It was really nice to reset my brain and give my headphones a break. My Disney playlist came in very handy. I did exactly what I practiced in training. If I could sing along, I was going slow enough. If I couldn't sing, if I was too out of breath, I would slow down.
I have learned so much from the Rise and Run podcast. I learned how to PR in fun. Jeff Galloway was definitely looking out for me. I learned how to take pride in celebrating the back of the pack. I have learned not to get upset when the water stations run out of water or the fuel stations run out of fuel. I do most of my training runs alone, unsupported, and I brought a huge amount of fuel with me.
It looks like I was using my intervals for about the first half, until I met my friend. She was struggling, and we walked together. I'm actually happy because it allowed me to keep some energy for the last eight miles, which I walked alone. The organizers gave people the option to stop at 18, and still get a medal, which my friend did. It was the right choice for her. I felt strong and decided to keep going.
Run Club Row came through for me big time this year. I stopped at the Running Mamis tent for a hug and left with a cooling towel. That towel saved me. Lots and lots of volunteers re-wet the towel with ice water. I mean, just spectators. The official water stations dried up. Like before mile 17. Around that time, even though it was only noon, officials started telling us to get on the sidewalk. That's when I started hustling a bit because I didn’t want to be swept at mile 18. The party pacers, kind of like balloon ladies, passed me very early on. Much earlier than last year. I felt a kind of panic, but also not because the LA Road Runners coach assured us that gear check, late water stations, and medical would be available until 5 or 6pm, so I didn't feel the need to rush. I beat the garbage trucks and street sweepers, so that felt good.

Finish and associated emotion

I didn't cross the finish line with any friends, and I didn't see my coach there, but I was still very proud of my effort. I didn't cry at the end, but I did cry at mile 19 after the love from the Running Mamis. I was just so grateful for the support of strong women, especially on International Women's Day. I felt like finishing a marathon is actually easier than giving birth, and women are designed for it. I saw so many strong women out there on the course, and it was extremely inspiring. I finished only 20 minutes later than last year, despite it being significantly hotter, so I feel like I did improve.

Overall evaluation of the event

I recommend this event if you want to see a lot of the city. The spectators didn't let me down; it was a huge party. The energy was hyped, and the vibes were off the chart. I made it a priority to post to my Instagram story each mile, and it felt like the race went by so fast. Other people were suffering, but I was having a mental sadness that it was going by too fast. I guess I can thank my training. And my coaches. I did prepare mentally by doing a 10-mile training run, one week before race day, walking the first 6 miles. That's the LA Marathon strategy. Most of the hills are in the first 6 miles, so if you can regulate your pace, then you'll have energy for the rest.

Wednesday, March 4, 2026

marathon reflection

I attended a workshop on end-of-semester reflections for both teachers and students on Tuesday, December 9, 2025. The facilitator gave us some great reflection questions, which I have applied to my marathon training.

To what extent have you met your RunClub goals?

How it started: Keep up with kiddo. Slim down. Balance mood.

How its going: My kid is fast. I will have to get a lot faster to keep up with him. Also, I didn't appreciate how long it would take to slim down. If you had told me this would be a 5-year process, I'm not sure I would have had the courage to start. Balanced mood is 💯 working. I don't think I could have survived the past few years without running. I chill hard. So hard. My marriage has improved. Menopause symptoms are muted. Healthy eating and self-care increased.

What helped you learn? What do you wish you'd known on day one? What did you learn that actually mattered? What surprised you?

The hamstring pain after the 2025 marathon was likely due to a tight pelvic floor, not a hamstring injury. Summer beach miles are the best, shoutout to Goodr and Valley Runners LA. The Bimbo Global race was super fun and free. Damsel in Defense saved me from a rapist. Katie and Brianna RIP. The LA Road Runners Dodger Stadium meetup and Asics shoe demo was awesome.

Foot pain was caused by running downhill in bad shoes, not by laces being too tight. It was actually from a tight muscle in the shin (tibialis anterior). Lock laces are convenient, but didn’t solve the issue. Stretching is what you do after the run. Mobility is what you do between runs.

I was able to keep up with the TK boys at the LA Zoo while all the other parents and teachers were lagging behind. They said I was in amazing shape. Thanks to marathon training! Yesterday I was mistaken for a student. I'm 20-25 years older than the students. So I guess that's a compliment.

Aha moment?

An Aha moment I had was that I am not running much faster or slower than friends, so why am I running alone? Why not just do the race(s) together? Is the pace more important than the camaraderie?

Now I'm trying to decide whether I would want to do the LA Marathon again in 2027. Obviously, you don't have to run a marathon every year. You can enjoy shorter distances and still be considered a real runner. Is RunClub+ with Fit4Mom West SFV working out, or would I actually enjoy running with the LA Road Runners at Balboa Park (if they continue to offer that location)? Or do I actually enjoy running alone and creating my own program?

Major Setbacks this Training Cycle

A sexual assault was reported on campus on Sept 26, 2025, at 5:30am, and I'm convinced I saw the guy. I believe he saw me running, sized me up, and decided to keep looking. He assaulted a female running near CSUN. It shook me up and I didn't know what to do. Luckily, we attended a street fair in Simi Valley and I saw a booth selling Pepper Spray. I've been carrying it ever since.

My cousin died while out on a training run for a half-marathon on Nov 7, 2025. It has not made me want to stop running, but it has made me wear even brighter colors (if that's even possible) and keep my head on a swivel at all times. Her sister also died 25 years ago while jogging on March 19, 2001, and re-reading this article makes me so angry that they victim-shamed her, and the driver was not held responsible. The article also mentions that she was running without her ID and wasn't immediately identified. This is why I'm so adamant about running with an ID and emergency contacts.

https://www.bmlfh.com/obituary/katherine-kate-gogela
mother of Henry (11), Maxwell (8), Julia (6), and Jacob (4).

Subclade K, even though I got a flu shot. Albert was vomiting on Superbowl Sunday, Feb 8, 2026. We had a horrible virus that is still hanging on more than 3 weeks later. It was GI-related, then sinus, and finally a cough.

But hey, at least we got so much rain that we didn't have a horrible wildfire season like last year.