liminal space

I have to remind myself that it's okay to be in the liminal space right now. The training plan I was following from LA Road Runners is in a taper week, this is race week, the race is on Sunday.

The marathon is 26 weeks away, and my coach has not published the marathon training plan yet. So I just need to chill.

Plus, my feet really hurt. I didn't realize my August mileage was 189% of my July miles. Too much too soon, and now I'm injured.

I was in such a hurry to get back to training after a long break (March, April, May, June) that I just overdid it. I pushed through nagging pain and little colds when I should have followed a periodization schedule.

I'm always quick to blame hormones for everything now, but I think this was overtraining. The mesocycle I used was 9-weeks without a deload until the last week. I followed level 3 intensity, which included a lot of speedwork. It was just the wrong training plan for me, especially since I'm not even running the Santa Monica Classic this year.

A mesocycle (meso block) is a medium-term training block that typically lasts 3 to 6 weeks. It is a core component of periodization, designed to target a specific physical adaptation—like building muscular endurance, increasing peak strength, or practicing race-specific pacing.

An endurance runner training for a marathon (like the Chicago Marathon) will typically use 4-week mesocycles to safely layer on mileage and intensity without burning out.

Macrocycle (Large): Your overarching, long-term goal. This is the entire 12-to-20 week training plan leading up to your goal race day.

Mesocycle (Medium): The specific 3-to-6 week blocks inside that plan (e.g., a "Base Building" block, a "Peak Intensity" block, or a "Taper" block).

Microcycle (Small): A single week of training. It focuses on daily details like a Tuesday speed session, a Thursday tempo run, and a Sunday long run.

The Structure of a Mesocycle

A standard 4-week training block uses a step-loading pattern to safely challenge the body and allow it to recover:

Week 1 (Intro): Moderate volume and intensity to introduce the body to the block's specific focus.

Week 2 (Overload): Increased volume or intensity to push the body past its current comfort zone.

Week 3 (Peak): The hardest week of the block, maximizing stress to trigger physical adaptation.

Week 4 (Deload): Drastically reduced volume (often by 30-40%) to allow the body to repair, absorb the training, and get stronger for the next block.

So what am I doing now that an injury has happened? Besides crying because I wish I had a coach to tell me what to do, I am backing off. Limiting my movement to only what is essential to my life, my commute, and my job(s). 

JIEJUNJIE Vibrating Peanut 

Massage Ball for Plantar Fasciitis, 4-Speed Portable Massage Roller for Foot, Neck, Back, and Body - Deep Tissue Myofascial Release Mobility Ball Muscle Relaxer (Black)

 https://www.amazon.com/dp/B0FQNTNWFX 

I am wearing compression socks.

I am substituting yoga and other stretching and strength routines for running miles. Still keeping the time set aside, but doing lower impact activities.

I tossed two pairs of shoes that weren't supportive enough two weeks ago.

My sister said, "Go for it. You do not have to stop running. You can keep running because movement is good. And you're not going to do more damage by running on it."

And she gave me some very concrete tips for addressing the injury and healing it. And I started putting those steps into practice. And It's feeling better. So all is not lost.

I don't even know why I'm crying. Maybe relief. Maybe I'm relieved.

When you're in a training cycle, it's easy to get hung up on the numbers and metrics. Our phones, our smartwatches, oops accidentally forgot my watch. All of our devices give us so much data now, and it's easy to obsess about the data. I was looking at a graph of my paces and yeah, just as I suspected, as I felt, my paces are trending down down down, I'm getting slower and slower, but that's okay, I'm getting older.

It's easy to assign some value to those numbers. But it's not helpful.

You are still a runner. You're still a runner. If you have a running practice, if you have a running routine, if you lace up and go out the door, and put some miles on your feet, you're a runner, absolutely! And you don't have to get faster and faster, you don't have to constantly be making gains. You don't have to be on a trajectory of constant improvement.

Sometimes, you try a different training plan. And the training plan fails you, even if you stick to it to the best of your abilities. We all stumble. We all stumble, we hit a stumbling block and that is a true test of your character.

How do you respond to that? How do you recover from a little stumble? My identity has become centered around running, being a mother runner. To such an extent that when I'm encountering resistance, when I'm feeling pain in my feet, when I'm feeling injured, instead of just quitting, my instinct said, "reach out to your coach." And I did, and I got some advice, and I'm following that advice.

And I'm feeling more optimistic now. I was feeling kind of down. I mean, I was not feeling optimistic before I talked with my sister. I was feeling like this whole training cycle is screwed. I had gone so far down the rabbit hole that I thought, "I'm not gonna be able to complete the marathon or the marathon training cycle. I probably won't do another marathon after this." I mean, I was really Putting the kibosh on the whole thing, for the future, for infinity of time, that's how bummed I was. My sister said, just double down on your ibuprofen, you're taking it. Warm up adequately, so you don't do more damage. Do some rehab before bed. Simple stuff, it's not rocket science. It does require some additional planning and care. And believe me, I wanted to skip it last night. I wanted to go to bed or chill watching TV. But I did it any3ay.

It's not a big deal, but just a little workout. 4 minutes run, 2 minutes walk, repeat 4 times. I'm switching from LA Road Runner's plan to Fit4Mom 10k plan.

I'm just gonna start on the easy day, the easier free day. For the 10k trading plan, I'm on week 2. I'm getting ready for the Bimbo Global Race 10k and Mission Inn Run 10k. So I see 10k's in my future. The training cycle is not ruined. I have a plan. And I'm feeling optimistic again. And I'm at the end of my warm up here. So I'm gonna just get into it.

hot take on hot flashes

I have been saying for a while now that the list of ailments the medical establishment has yet to help me with is more than I can count on my two hands. 

What they don't know about me is that I'm a scientist. And I keep the receipts. I keep notes like a lab notebook with dates. 

https://bitchonabike.blogspot.com/2025/06/hello-june.html

It's not like I haven't been asking for help. I went to my doctor right after my first LA Marathon finish, calm and confident. I said, "I'm an athlete. I've been training. I know my body. Something is wrong."

The first symptoms I cited were uncontrollable itching. Itchy skin. Not because I'm sunburnt, or allergic, or haven't showered. Just EVERY DAY. The palms of my hands and my feet and legs itch so much I want to scratch until they bleed. A cream compounded with steriods did absolutely nothing, if anything, it got worse.

https://bitchonabike.blogspot.com/2024/12/christmas-eve.html

Insomnia, night sweats, anxiety, rage. They didn't come out of the blue. They have been there for some time. Initially, I treated myself with Benadryl because it was already in my medicine cabinet; it stopped the itching, and it helped me sleep through the night.

https://bitchonabike.blogspot.com/2024/01/mom-rage.html

It really gets me mad to look back on these old posts and see how long I was having symptoms before I even asked my doctor about it. Spoiler alert, she didn't offer any solutions. Feeling like an insane person, with this rage that can't be calmed no matter how much I try to meditate. No strategy that has worked in the past is working now. I think that's a really common thread.

https://bitchonabike.blogspot.com/2023/11/rundisney.html

The musculoskeletal symptoms are pervasive, and I wrote about that. Also, the terrible PMS has been going on for years. I don't think people in menopause are weak or can't stick to a training schedule; I think we're genuinely in pain. And doctors either don't know how to help or won't help for some reason.

https://bitchonabike.blogspot.com/2024/11/moving-on.html

The weight gain is unreal. Honestly, I've had times in my life where I dropped a lot of weight. In my 20s, I did Weight Watchers and successfully lost 60 pounds. In my early 30s, I ran and cycled and probably dropped 30-35 pounds. In my late 30s, I counted macros, did HIIT, and lost ~35 pounds. It's not like I don't know what to do or how to do it. It's just not working now.

https://bitchonabike.blogspot.com/2025/04/5-days-until-rose-bowl-half.html

Mood swings that make your head spin. I've been on hormones for about two-and-a-half weeks. I feel this is the first time I'm clear-headed enough to write this post. It really was like Oprah says, with the first hit of estrogen, the sky is blue again. For me, it was immediate return of sex drive. I hadn't wanted or felt the desire to have sex with my partner for years. Every time I go near my labia, I end up with a yeast infection.

https://bitchonabike.blogspot.com/2025/09/perimenopause-or-not.html

Let's talk numbers. Blood pressure. High cholesterol. 

https://bitchonabike.blogspot.com/2022/11/how-is-weaning-going-update.html

Heavy periods. Unpredictable cycle length. Passing clots.

https://bitchonabike.blogspot.com/2025/07/perimenopause.html

Anovulatory cycles. Painful ovulation. Needing bifocals. I understand; perimenopause is confounded with aging, so it's hard to tell which is causing the symptoms. Hair loss.

http://bitchonabike.blogspot.com/2011/10/formula.html
http://bitchonabike.blogspot.com/2019/12/pregnancy-part-18.html
https://bitchonabike.blogspot.com/2020/05/postpartum-part-10-beauty.html
https://bitchonabike.blogspot.com/2023/02/beauty-regimen-for-toddler-mom.html
https://bitchonabike.blogspot.com/2025/07/perimenopause-beauty-routine.html

Dry skin. Flushing. Rosacea.

https://bitchonabike.blogspot.com/2019/06/fertility-part-14.html

At least it seems like my monthly migraines have gone away.

https://bitchonabike.blogspot.com/2013/09/impatient-scientist.html

It seems like the last time I felt grateful to be a woman was in 2023.

https://bitchonabike.blogspot.com/2023/07/i-am-creator.html

Meno belly. The shift from fat storage in the hips and butt to the belly. I have had an hourglass figure for most of my life, I've never been an apple or pear shape. Now I have these huge tender breasts, and I'm no longer breastfeeding. I've discussed breast reduction surgery with my chiropractor, asking if he can write me a letter of support to have the insurance company pay for it. He's not a fan.

https://bitchonabike.blogspot.com/2012/03/between-sheets.html

Brain fog. Forgetting words. Feeling stupid. Like being educated and feeling like, oh I used to be so smart. Now I can't speak or spell.

https://bitchonabike.blogspot.com/2025/07/we-do-not-accept-skinny-bitch-season.html

Flat feet. Big feet. Collapsed arches. Feet that are 1.5 sizes larger than they have been your entire adult life. No wonder we don't recognize ourselves.

https://bitchonabike.blogspot.com/2026/04/gingerbread-in-july.html

Crunchy joints. A general lack of lubrication throughout the body. Pain everywhere: shoulders, back, hands, feet.

https://bitchonabike.blogspot.com/2026/08/marathon-shoes.html

And it feels like I'm a broken record. Nobody wants to hear about it (again). I'm screaming into the void.

https://bitchonabike.blogspot.com/2024/11/mental-load-of-motherhood.html

Fuming. Unreasonable. Not wanting to take care of other people anymore. I'm starting to think the patriarchy should love birth control because it regulates unruly women. You'd think they would want to hand out hormones like candy to keep us all copacetic.

https://bitchonabike.blogspot.com/2025/04/priorities.html

Luteal misery. Completely lacking the capacity to regulate body temperature. Imagine being trapped in a closet with a radiator that you can't shut off.

https://bitchonabike.blogspot.com/2025/08/new-shoe-new-you.html

Blood pressure surge so extreme I went to the urgent care for an EKG because I thought it was a heart attack.

DO YOU KNOW HOW I KNOW THAT ALL THIS SHIT WAS REAL?

Because in less than a month, some of the symptoms have been fixed.

After 3 days "And you didn't yell at me. I didn't know you were on a new medication. You should get more of that medication. Because it's really helping you." ~ my son

After 2 weeks "It's really working. You're so calm." ~ my husband

Also, I feel like my belly fat is going down, although the scale weight is still going up.

And I feel my hair loss is slowing. I can take a shower and not create a huge hairball.

And why am I making this list now? Because I have an appointment with an OB/GYN on September 24th that may actually help.

This is what I want to ask for versus what I'm taking now ( marked with a 🤩)

From July 6 & 13 2026, of The New Yorker (print version)

Estrogen patch (estradiol, 75 mcg)

Vaginal ring (Estring, 7.5 mg)

Estrogen cream (estradiol, 0.01 per cent)
🤩 10 mcg ethinyl estradiol

Oral progesterone (Prometrium, 100 mg)
🤩 1 mg norethindrone acetate

Compounded testosterone cream (start at 1 mg, then move up to 2 mg - up to 10 mg)

What I have taken before (during fertility treatments) to make a nice, perfect endometrium

Estrace (Estradiol) 2mg tablets
Delestrogen (Estradiol Valerate) 20mg/mL x 0.1 or 0.2 mL injection
Endometrin 100mg vaginal capsule

Other medications of interest

Blood pressure medications: Clonidine, typically used for high blood pressure, might offer relief from hot flashes for some individuals.

NK3 inhibitors: A non-hormonal medication, fezolinetant, targets brain receptors to help manage body temperature and decrease hot flashes. 

On August 9, 2025 I wrote this list:

high blood pressure

anxiety

hot flash 

heat intolerance 

Panic attack

Racing pulse

Estrogen and Progesterone:

Anovulatory cycles are often characterized by reduced estrogen and progesterone levels. However, estrogen production may still be sufficient to stimulate some uterine lining growth, leading to bleeding. 

7 stages of perimenopause 

STRAW Stages:

Reproductive Phase:

Stages -5, -4, -3: Represent early, peak, and late reproductive stages, characterized by regular menstrual cycles.

 

Menopausal Transition: 

Stage -2: Early transition, with menstrual cycles becoming variable (cycle length differing by 7 or more days). 

Stage -1: Late transition, with skipped periods or amenorrhea (absence of menstruation) for at least 60 days, and increased FSH levels.

 

Postmenopause:

Stage +1: Early postmenopause (first year after last period). 

Stage +2: Late postmenopause (following the first year after the last period).

On July 30, 2026 I wrote:

Wouldn't it be nice if the doctor took your VO2 max and counted the number of sit-to-stands you could do in a minute, or the weight you could curl or press, or any other fitness metric before recommending the ambiguous "diet and exercise" as a program to address high cholesterol or high blood pressure. Some of us are already doing the work.

On August 13, 2026 I wrote:

Focus on diet and exercise

But don't do high intensity exercise

But don't just sit on the couch

Make sure you get enough protein

But don't eat anything to raise your cholesterol

Take estroven with black cohosh

But also, this is just a normal part of aging

Avoid salty foods, you don't want to raise your blood pressure

But also, it's probably genetic, and there's nothing you can do about it

I can offer you some Paxil

I can't give you hormones until you complete all your cancer screenings

I did all the screenings [radio silence]

Here's a 2-month supply of birth control [with no instructions for what to do when the freebies run out]

Do I take this list of symptoms and what I want, or do I let him ask the questions? Will he be suspicious if I come in with a laundry list? Will he even listen to me? Stay tuned. I will surely write about it.

Atma Health ARx - MedSpa: Located at 10242 Reseda Blvd, Northridge, CA (Phone: 818-626-9552). They offer bio-identical hormone therapy and menopause management options. Dr. Vineeta Keswani

https://atmahealth.com/membership/  $200 / month

Dr. Ara Poladian, MD, FACOG 10718 Riverside Dr. North Hollywood, CA 91602 (818) 763-2992 : An obstetrician-gynecologist serving the Northridge area who manages reproductive health, perimenopause, and menopause care. https://www.drpoladian.com/ We accept many types of insurance.

hormones

I have been holding this post back for a long time since it is so personal. And I get frustrated navigating the medical establishment. I was finally able to convince my doctor to order a hormone panel and here are the results that I got back. The blood was drawn on my cycle day 2.

Estradiol: Ranges from 30 to 400 pg/mL during reproductive years, but drops significantly to 0 to 30 pg/mL postmenopause.

Adult Female Range
Follicular phase 12.5 - 166.0
Ovulation phase 85.8 - 498.0
Luteal phase 43.8 - 211.0
Postmenopausal <6.0 - 54.7
Me = 16.2 pg/mL

Follicle-stimulating hormone (FSH): A normal premenopausal level falls between 5 and 21 mIU/mL. In postmenopause, the brain works harder to stimulate the ovaries, pushing levels to 25.8–134.8 mIU/mL.

Adult Female Range
Follicular phase 3.5 - 12.5
Ovulation phase 4.7 - 21.5
Luteal phase 1.7 - 7.7
Postmenopausal 25.8 - 134.8
Me = 7.3mIU/mL

Testosterone in women normally ranges between 15-70 nanograms per deciliter (ng/dL).

Premenopausal 10.0 - 55.0
Postmenopausal 7.0 - 40.0
Me = 18.4ng/dL

Luteinizing hormone (LH) During weeks one and two of the menstrual cycle, LH levels are normally between 1.37 to 9 IU/L. After menopause, levels of LH rise dramatically. The average range is 19.3 to 100.6

Adult Female Range
Follicular phase 2.4 - 12.6
Ovulation phase 14.0 - 95.6
Luteal phase 1.0 - 11.4
Postmenopausal 7.7 - 58.5 IU/L.
Me = 3.5mIU/mL

Thyroid-stimulating hormone (TSH) normally between 0.5 and 4.0 mIU/L.

Me = 0.949 uIU/mL

 
Progesterone below 1 ng/mL in the menstrual and follicular stage. Between 2 to 25 ng/mL in the luteal stage of the menstrual cycle. Postmenopausal below 0.2 ng/mL.

Follicular phase 0.1 - 0.9
Luteal phase 1.8 - 23.9
Ovulation phase 0.1 - 12.0
Postmenopausal 0.0 - 0.1
Me = 0.3 ng/mL

Prolactin
Normal 4.8-33.4 ng/mL
Me = 11.8 ng/mL


Calculating Hormonal Dominance - Progesterone to Estrogen | Testmottagningen
https://www.testmottagningen.se/en/kalkylatorer/progesteron-ostrogen-ratio/

Me = 18.52 P/E2

Progesterone levels should normally be between 200 to 400 times higher than estradiol.
A calculated result below 100 indicates possible estrogen dominance.
A calculated result above 500 indicates possible progesterone dominance.

Expect a postmenopausal progesterone-to-estrogen ratio of nearly zero without supplementation.

Perimenopause: During the transition years, ovulation becomes erratic, causing progesterone to plummet while estrogen levels can still spike. This leads to relative estrogen dominance, which triggers symptoms like weight gain, heavy periods, and breast tenderness

Target Ranges: For symptom relief, optimal target ranges are generally 50 pg/mL for estrogen and 10 ng/mL for progesterone, though these vary by individual need.

Given all this information, and using the Flo app, I determined that since I am still having periods every 13-38 days (roughly every 27 days) I am not yet a candidate for hormone replacement therapy (HRT). What I can do is take hormonal birth control to deliver a consistent dose of hormones to my body. For the last week, I've been taking Lo Loestrin Fe.

24 Blue Tablets: Active pills containing 1 mg norethindrone acetate and 10 mcg ethinyl estradiol. These molecules are a synthetic progestin and a synthetic estrogen, respectively.

Ethinyl estradiol binds to estrogen receptor alpha (ERα) and estrogen receptor beta (ERβ), which stops the secretion of gonadotropin-releasing hormone (GnRH), luteinizing hormone (LH), and follicle-stimulating hormone (FSH).

Norethindrone acetate binds to the nuclear progesterone receptor (PR), which prevents the endometrium from proliferating excessively, thickens the cervical mucus, and suppresses ovulation. Norethindrone acetate also inhibits the secretion of gonadotropins, specifically luteinizing hormone (LH) and follicle-stimulating hormone (FSH).

Taken together, these active pharmaceutical ingredients help in managing the symptoms of menopause by providing hormonal stability.



It does feel better to know that I'm not making these symptoms up. I really did have low estrogen and low progesterone. I've been taking the pill for a week now, and it does seem to be helping.

Marathon shoes

I got an idea from the show Inside the Factory, Season 2, Episode 6. In the sneaker business, the model for a foot is called a LAST and there are separate ones for men and women. The men's is wider. So a regular men's is a wide women's. Since perimenopause is wreaking havoc on my feet, they have become longer and wider. So I got the genius idea to order men's shoes.

https://tv.apple.com/us/episode/shoes/umc.cmc.4w3gt3naq1999at1wxqeo09oq

I looked for runDisney x Brooks collaboration and found out that those shoes from previous race weekends were still available and on sale. Also, by looking for men's and knowing that my foot is smaller than an average man, I was able to find my size(s) in stock. I got the larger size in Ghost Max 2 because of availability and also when I read the reviews, people suggested to size up.

Ordered July 7, 2026

$99.95, Ghost 17 Men's Chip & Dale, 8.5 Wide, 10mm drop, slightly more tapered performance fit and a flared heel tab

• Ghost 17: Best for a traditional daily trainer feel that handles steady miles and moderate uptempo paces with equal ease.
• I've run in a Ghost before.
• https://bitchonabike.blogspot.com/2024/10/consumables.html
• Not sure why I stopped. Maybe once I switched to a stability shoe, I never went back.

$119.95, Glycerin 22 Men's Stitch, 8.5 Wide, softer heel and more responsive forefoot, 10mm drop, slightly roomier toe box.

• Glycerin 22: Best for long recovery miles, easy runs, and standing for hours due to its ultra-soft impact absorption
• Yes, I can agree with the pillowy description. The thing I dislike most is there is a part of the toe box that bends and irritates my toes. 

$104.95, Ghost Max 2 Men's Mickey, 9 Wide, Rocker shape, 6mm drop, stable platform with a secure midfoot and generous volume to accommodate orthotics.

• Ghost Max 2: Best for walking, high-protection cruising, and easing stress off the forefoot and joints via the rocker geometry.
• Actually of the three new pairs, this is my favorite.

Retired shoes (teaching only)

• Dec 12, 2025, $125.67, Adrenaline GTS 24, 10 extra wide (grey/pink) 76.9 miles
• Aug 15, 2025, $301.82, Brooks Ariel GTS 24, 10 wide, (black) 127.5 miles 
• Aug 15, 2025, $301.82, Brooks Ariel GTS 24, 10 wide, (purple) 101.7 miles
• Feb 8, 2026, $164.63, ASICS Gel-Kayano 32, 10.5 wide, 89.5 miles (black)
• Dec 14, 2025, $181.03, ASICS Gel-Kayano 32, 10 wide, 141 miles (white)

I know people say that you can get 300-400 miles out of one pair of shoes, and maybe that's true for some people. But for me, I do log the mileage using Strava. So these miles are just dedicated running miles, not walking or standing. I still love the Ariel for its stiff support. I dislike the Kayano because it's too soft. I don't love the Adrenaline for running but I do like it a lot for walking.

Some older posts about running shoes

The post celebrates the arrival of spring with reflections on a bike-filled Bay Area trip, staying active through hiking, running, and Zumba, and the practical challenges of traveling with a bicycle and replacing well-worn athletic shoes. Looking ahead, the author is excited about upcoming 5K races and obstacle events while finding humor, movement, and adventure helpful for staying energized through a busy semester.

https://bitchonabike.blogspot.com/2014/04/april-fools.html

The post bids a sentimental farewell to a collection of well-worn shoes, reflecting on the races, travels, teaching, cycling, and everyday adventures they supported before being recycled. A new lineup of running, cycling, teaching, and dancing shoes takes their place, with the hope that each pair will find its own specialty.

https://bitchonabike.blogspot.com/2015/06/if-shoe-fits.html

Add-ons and modifications

• $6.24 pink lock laces
• $10 brown & black lock laces
• $17.20 toe spacers & purple lock laces

I thought the lock laces would be the answer to my foot pain. Turns out no. The pain across the top of my foot may have been caused by running downhill. When I stopped doing that, the pain went away. But I do love the ease of lock laces for getting out of the house quickly. I would definitely consider continuing to replace the laces of my retired shoes with elastic. 

https://www.amazon.com/dp/B07Q331MT4

The other great thing about these lock laces is that they have reflectors in them. When I photographed my shoe collection, the runDisney shoes didn't light up at all. It's hard to believe the designers would have taken such care to include characters but neglected a safety feature as important as high-vis reflective panels. So adding lock laces would give a bonus of increased visibility.

I wasn't able to run with toe spacers, they ended up causing a pinch blister on the pad of my baby toe. It was a good concept to try to keep running in shoes with too narrow a toe box, but ultimately not a permanent solution.

I'm reading that rotating more than one pair (different styles) of shoes is a good idea. And I tried that. But I tend to find a favorite and keep going back to that one. So I ended up seeing the Brooks Men’s Ghost Max 3 on sale for $109.95. It's not a runDisney design, but that's okay. I bought two pairs. So it's possible the Ghost 17 Chip & Dale and Glycerin 22 Stitch will be more glamour shoes than running shoes. It gave me an opportunity to try a few different styles that I wouldn't have otherwise. I probably would not have tried a Ghost Max without Mickey Mouse on it.

Birthday month

July 2026 has been a wild ride. I am proud of my bravery, there are some tough things I have tackled. Small things have been adding up to create real change.

Some of what we did was to take advantage of birthday coupons and browsing Buy Nothing. That was my mission the first full week of July. Get free stuff. Also, I did a garage clean-out and gifted the excess.

✅️ 7/6 BuyNothing pickup

✅️ 7/11 Slay 5k

The second full week / weekend of July, we went to the Inland Empire and celebrated with friends and family. We had to cancel some things to make it happen, but it was a nice quick vacation.

🚫 7/16 donate blood

✅️ 7/16 Annika bday party

✅️ 7/18 Jeremy bday party

🚫 7/18 NaughtyIRL

🚫 7/18 F4M sip & Swap

🚫 7/19 CicLAvia

The third fill week of July, I focused on health stuff. I spent the better part of a day making appointments for my health gauntlet. I completed the process of getting our son a new pediatrician, since his pediatrician's office is closing for good at the end of this month. Also, I organized my clothes closet so I can get dressed easier when school starts.

✅️ 7/22 Donate Blood 🩸💉

🚫 7/25 F4M BOOK 📖 CLUB

✅️ 7/26 Run the Valley fest

The last week of July, some of the plans and orders made earlier in the month came to fruition. We did some crafts and some field trips. At the end of May, we weeded out old books and papers from a closet, then left all the toys in a disordered manner. This month, we finished the project by removing all toddler toys and organized the remaining stuff into categories.

✅️ 7/27 Reg Bimbo Global

✅️ 7/28 Chiro

✅️ 7/31 Ob/Gyn

Yes, we spent a lot of money, but it was good. I am preparing for back to school, another season of marathon training, and halloween. Once school starts, I feel like I will be so busy.

Running stuff

$356.53 = shoes

$50 = RunDisney shirts

$100.97 = F4M shirts

$17.5 = 5 stickers

$30 = sparkle skirt

$70.83 = bra & Nike shirt

$16.47 = fleet feet fuel

=$642.30

Amazon

Spinning wheel $10

$140 face cream

Beads, foam pumpkins, fairy jar supplies $94.67

Watch band $8

Rose gold bra hangers $16

Glow sticks $6

Travel / Entertainment

Michaels $138.80 + $7.35

USPS $59.28 + $14.50

Mall day $63.48 (curacao, wetzel, chi, bath & body)

Harleys Bowl $23.60 + $5

Red Robin playdate $65.94

Five below $13.86

Wetzel $10.15

AMC $24.78 + $11.08

Miguel's $13.15

$50.73 McDonald's

$201.01 Marriott

$76.97 Spaghetti Factory

$29.33 Taco Station

$31.50 Farmers market

Santa Clarita pool $12

Michaels $101.82

Beach parking @ Venice $9

4 pairs Goodr $47

Discovery cube $37.67 + $21

SkyZone $32

=$1,100.96

Halloween / running

Aurora tank $36

Aurora crown $7

Chiro 

$20.8+$26+$15.6+$26

=$88.40

Considering 20 weekdays, the entertainment category ends up averaging to $55 per day or $275 per week. Day camp at Northridge Park is $220 to $310. Prices for CSUN Sunny Days camp starts at an Early Bird rate of $350, moving to a Regular rate of $380, and a Late rate of $410 per week. So what I can conclude from this is, we're doing okay.

It was a great birthday month.

Cousin Campout Debrief

I have been microblogging this trip on Instagram, but I wanted to recap the budget.

$279.50 campsites 

$438 Disneyland tickets 

$176 Character Breakfast 

$37 photopass 

$544.22 glamping dining

$48 6/20 CSUN 5k walk, seed bombs craft

$312 6/21 cinnamon rolls, mint juleps, 10k shade walk, Gas and Groceries

$189 6/22 Disneyland food and parking

$106 6/23 dunkin + doctor, Target

$60 6/24 griffith park + zoo

$58.2 6/25 ikea + pool + Chick-fil-A

$267.46 6/26 Costco Gas and Groceries

$132.12 6/27 Zuma Beach, Neptune's Net

6/28 BuyNothing & Garage Party

$314.46 6/29 Groceries & Kidspace museum + McDonald's

$37.73 6/30 BuyNothing pickup, walk to Dearborn Park, 7-11, Manhattan Beach Aquarium

$151.52 7/1 Shell Gas, In-N-Out, Sierra Doughnuts, California Botanic Garden

$5 7/2 Short term parking Burbank airport

$101.15 Photo stuff 

$99.55 food & sunscreen for camping 

$690.84 car repairs

GRAND TOTAL

$4047.75

Now while this may seem like a large number, averaged on a per day basis it is 23 days of entertainment. That averages out to $176 per day for 3 kids and 3 adults. Or you could say LESS THAN $60 per kid per day.

Summer day camps cost between $40 and $178 per day, while sleepaway camps range from $150 to over $400 per day. So I guess it was a good value.

The camping was less than $100 per day. Or less than $34 per child per day.

Disneyland was $840 for one day, or $280 per child.

The in-town part (not including Disney) was $1491. That is about $150 per day, or $50 per child per day. 

I have already forgotten how much daycare costs. I want to say we paid about $63 per day for just one child. So I guess we could say that it was a bargain? Haha mom math.

We had a feeling that the camping was significantly cheaper than being in town, and these numbers definitely bear that out. It looks like staying in town is about twice as expensive as camping.

Instagram is just a highlight reel 🎬 📽 🎞 but...For real, who has been gatekeeping on Carpinteria? It is gorgeous, walkable, accessible by Amtrak. Kid approved. We saw dolphins 🐬 sand crabs 🦀 and pelicans. Surf 🏄‍♂️ and a farmer's market 🍓🍑🥗. Did the kids eat white bread and s'mores for dinner? Yes. And cookies for lunch. But it's summer, who cares? 🌞 Day 1

https://www.instagram.com/p/DZfGjNkOBDS/?igsh=MTc4MmM1YmI2Ng==

Night 2 of tent camping ⛺️ 🏕 went better than night 1 for me at least. Morro Bay SP was super quiet but not near a sandy beach. Morro Strand has all the sand. Leftovers from Carpinteria farmer's market elevated our humble camp dinner. Humidity is the enemy of our clothesline. But the cool temps are so chill. Could not see Morro Rock due to fog 🌫 

https://www.instagram.com/p/DZhwlWmF1CB/?igsh=MTc4MmM1YmI2Ng==

Days 3 and 4 San Francisco

We took a tram to Mission Dolores and thrifted at the Salvation Army. A nearby playground was a godsend. Bookended by U-Pick strawberry farms, we feasted on fresh produce including potatoes, carrots, and sugar snap peas. Live Earth Farm's owner Tom gave us an unforgettable hayrack ride.

https://www.instagram.com/p/DZlO6_SSLcF/?igsh=MzRlODBiNWFlZA==

Day 5 Sunset SB - Pines Hollow and Dunes Camp 

The beach is a short hike away, up and over the dunes. We saw birds, bats, and a huge racoon raided our camp. The homemade sidewalk chalk worked a dream. Go Fish, Tic-Tac-Toe, and Nature Bingo were the camp activities. We stopped at Swanton Berry Farm to restock our strawberry feast. Just a sensible portion of monster cookies for a bedtime snack.

https://www.instagram.com/p/DZpblzDG_Sj/?igsh=MTc4MmM1YmI2Ng==

Hearst San Simeon SP - Creek Campground Lower Section Day 6 

We collected so many gorgeous rocks, and found a tiny shrimp. There were so many birds and squirrels in our campsite. We had an amazing dinner with salad, beans, and tamales. Camp breakfast and lunch were burritos, quesadillas, and pancakes. Weather has been great. Lotería, Crazy 8's, and keepy uppy with a beach ball were our camp games. We saw a swallowtail butterfly near our tents.

https://www.instagram.com/p/DZs6H7myz26/?igsh=MTc4MmM1YmI2Ng==

Day 7 Pismo SB - Oceano Camp

We had a quick stop in Cambria to mail 📫 postcards and pick up some baked goods. Beautiful drive to Grover Beach. Fun in the sun and soft sand. The campground has an accessible path around the lagoon. We heard frogs all night 🐸. We saw a duck swimming. We flew kites on the beach ⛱️ 🪁. Camp game was decorating the totes with stickers. 

https://www.instagram.com/p/DZutPSXG7z2/?igsh=MTc4MmM1YmI2Ng==

Point Mugu Day 9 

I wouldn't have wanted to do this trip with anyone else. Driving the CA-1, living the SLO life.

https://www.instagram.com/p/DZx6WGtSktO/?igsh=MTc4MmM1YmI2Ng==

Every day was a strawberry feast 🍓 we hit a roadside stand for avocados, figs. 

We had another run-in with raccoons. A mama spider sheltered on our tent. We crossed the CA-1 like surfers. We ate wood-fired grilled zucchini and curried chicken. S'mores were toasted. It was awesome.

https://www.instagram.com/p/DZx6-kiScNp/?igsh=MTc4MmM1YmI2Ng==

Expectation vs Reality 🤯 

I thought I would miss stuff like ice. Like a nice cold ice water. I really didn't.

After 2 nights of camping, I wasn't ready to return to a city. After 6 nights of camping, I was done.

The two things I missed most were soap and moisturizer.

I woke up this morning and wished I was still outside.

#summersolstice☀️

https://www.instagram.com/p/DZzrLFUStMP/?igsh=MTc4MmM1YmI2Ng==

What are you doing for the summer? Camps?

This is a common question among working parents trying to piece together care. 🧩

I feel extremely grateful for family @hamer5588 @annehamersky for being brave enough to go out into the unknown with 3 kiddos ❄️

I am thankful for my communities @laroadrunners @fit4mom_west_sfv and my Buy Nothing group for planning events (whether we are able to attend them or not) 🏃‍♀️

Kudos to @lapubliclibrary and @lacountylibrary for the Discover & Go program to help us keep our costs down 📖

I have had the time of my life parenting with you. Thank you for bringing Nebraska out to California. ✈️

https://www.instagram.com/p/DaK_eB6parG/?igsh=MTc4MmM1YmI2Ng==

When can we do this again? The soundtrack to Disneyland's "Paint the Night" parade.

Of all the things we did on this trip (Disneyland, LA Zoo) the thing I want to do again is camp 🏕

https://www.instagram.com/p/DaLZ3EuuhPe/?igsh=MTc4MmM1YmI2Ng==

So fun recreating Disneyland recipes at home #disneymagicalmoments 

Juniper juice aka Mint Julep, Main St Cinnamon Rolls, and Grand Californian Peanut Butter Blondie. Made with love during #cousincampout2026

https://www.instagram.com/p/DaQSSz3lBSn/?igsh=MTc4MmM1YmI2Ng==

FREE visit to @californiabotanicgarden thanks to @lacountylibrary Discover & Go

My favorite part was lounging in the hammock with Albert. It felt like the wind and the trees were caring for us. The weather was perfect ☁️🌬 cool, cloudy, and a slight breeze.

We had a cute picnic at the Tongva Village. It is an absolutely massive park, we probably saw about 20% of it. Toodling at the speed of a 1-year-old is highly recommended.

Honestly, it felt like the perfect bookend to our camping adventure. Native plants, birds, habitat.

#cousincampout2026 #outsideisfree 

#youngandwild

#Faerieswelcome

https://www.instagram.com/p/DaRDPy6geN7/?igsh=MTc4MmM1YmI2Ng==

To all those trying to recreate 90s summer ☀️

5 parts sunscreen

6 parts watergun

4 parts towel

5 pool noodles

2 life jackets

1 pair of goggles

Combine all ingredients in a wagon, walk to the community pool

Sprinkle in pool toys, some sink, some float, and that's okay

Dilute with pool water

Mix thoroughly

Simmer 50 minutes

https://www.instagram.com/p/DaT9WwWGgt9/?img_index=4&igsh=MTc4MmM1YmI2Ng==

sane seen safe

This post started out as a Month of Mama recap and it definitely still is that.

4/30 MomsIRL

5/1 Chiro

5/2 NaughtyIRL

5/3 Bowling with Sally

5/4 eighth and final workshop

5/5 Albert dentist + New shoes

5/9 Dance your way to fitness

5/10 Mothers day Target run

5/13 Chiro + ultrasound

5/14 Watched Netflix on the couch + Dinner with Rashid

5/15 Chem Grad Party

5/16 Cobra 5Kai + Karin party

5/17 Salute to Recreation

5/20 submitted grades + Walmart run

5/21 donated blood

5/22 summer chop haircut

5/23 applied for EDD + D Line

5/24 IKEA scavenger hunt

5/25 Memorial day

5/26 eye doc

5/27 Dodge Bros walk + Skate

5/28 watched Netflix + LORs

5/29 kindergarten graduation

5/30 decluttering + Happy Ice

5/31 pool / recovery day

In summary, it was a good Month of Mama.

I titled it SANE, SEEN, SAFE because that's how Fit4Mom classes make me feel. Being in community with other moms helps me keep my sanity by lowering my expectations. I feel seen by the other moms who are all in the struggle. And it's amazing to be in a safe space with other women. MomsIRL, NaughtyIRL, and Moonlight Rollerway rainbow night are examples of safe spaces. I wish everywhere would feel safe for women.

Cobra 5Kai Race Report

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

Owensmouth Avenue in Canoga Park is the official western terminus and headwaters of the Los Angeles River. There is a Class I bike path on the south bank to Vanalden, which is about 5k. This event offered 5k, 10k, and half marathon distances. Jed & Ted's excellent races are movie-themed and happen about once a month. The Cobra Kai-themed race was held on Saturday, May 16, 2026 at 7:00 AM. Participants were given the opportunity to choose a team, whether Miyagi-Do or No Mercy. Weather was great, around 60 degrees Fahrenheit with 83% humidity and a very slight breeze.

Course description and evaluation of event logistics

We rolled up just 10-15 minutes before the gun time, pinned on our bibs, did a few warm-ups, and we were off. We tried using 5 minute run / 1 minute walk intervals, which worked ok. The only hills were underpasses at each street, which we sometimes walked or ran. We stopped for water at the turnaround point. Great course support.

How did you train for the event

I followed Fit4Mom 5k plan A, very loosely. I did most of the weekday runs and weekend long runs. I did most of the cross-training. I tried adding in more long walks and dancing. I wanted to enjoy this race, and I did. I maybe should have done more runs at race pace, because I maintained zone 4 (anaerobic) 141-157 bpm for the entire race. I don't push myself like that very often. I was sore the next day.

Gear and Nutrition

I didn’t bring much on race day. No liquids, no gels, no music, just vibes. We were like just out for a quick run and done. Got some finish line photos and a video.

It was my fastest 5k in 2026 but not a decade or lifetime PR. This was my first hard effort since the LA marathon in March.

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.

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:

• CalorieCount https://bitchonabike.blogspot.com/2011/01/carbs-calcium-cortisol-oh-my.html 
• Salt Bath https://bitchonabike.blogspot.com/2011/05/bathing-beauty.html
• Race Day https://bitchonabike.blogspot.com/2025/04/race-report-rose-bowl-half.html
• https://bitchonabike.blogspot.com/2025/03/la-marathon-race-report.html
• Immune System https://bitchonabike.blogspot.com/2011/10/airborne.html
• Fertility https://bitchonabike.blogspot.com/2019/03/fertility-part-3.html
• Supplements https://bitchonabike.blogspot.com/2020/07/turning-40.html
• https://bitchonabike.blogspot.com/2025/07/supplement.html
• https://bitchonabike.blogspot.com/2022/12/november-2022-thoughts.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
• https://bitchonabike.blogspot.com/2014/10/ride-report-r2r-california-challenge.html
• https://bitchonabike.blogspot.com/2013/12/christmas-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.

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.

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.

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.