Thursday, February 16, 2017

Running Form + Cadence

Today I tested my current running cadence at 83 right foot steps per minute. Danny Dreyer of Chi Running recommends a cadence of 85-90 right foot steps per minute based on your height and leg length. Shorter people should shoot for a cadence of closer to 90 steps per minute to increase running efficiency.

I could not figure out how to upload this straight to Blogger, so here is the link to my Instagram:

Chrys- where is yours starting at? Don't worry about video, but try to test one minute of regular running.

Basic Running Form:
-Stance tall- ears, shoulders, hips, knees, ankles in alignment
-Chin slightly tucked
-Pelvis neutral
-Gaze forward in line with spinal angle
-Slight lean forward- from the ankles
-Arms at 90 degrees
-Hands closer in front than elbows in back (pretend to hold a volleyball)
-Elbows do not come past ribcage, elbows drive back
-Foot strike is midfoot- no emphasis on any part of the foot, all should feel effortless
-All lower body muscles relaxed
-Feet relaxed (it is common to want to dorsiflex here)

Dreyer recommends the purchase of a metronome to aid in practicing cadence. If, for example, your cadence is 83 like mine tested today, a sample program to increase to a cadence of 90 right foot strikes is below:

Starting Cadence: 83
Week 1: set metronome to 83 (practicing stepping with beat)
Week 2: set metronome to 84
Week 3: set metronome to 85
Week 4: set metronome to 86
Week 5: set metronome to 87
Week 6: set metronome to 88
Week 7: set metronome to 89
Week 8: set metronome to 90

To Purchase: Neewer Lightweight Metronome from Amazon $10.85

Feel free to comment below on anything that I have missed :) I will be adding to the list as we learn more!

Much Aloha,


Tuesday, February 14, 2017

"On the Run" Audiobook + Ebook Reading List 2017

I am a reading fanatic. It is the one daily habit that has stuck with me since I first learned to read "Green Eggs and Ham" by Dr. Seuss in first grade and something I have continued to enjoy each year forward. Since the taking up of running this last year (along with my side cleaning business here on Oahu) I have just recently begun to also enjoy the world of audiobooks...and like most of the things my mind wants to pursue- it has pursued audiobooks with a passion second-to-none!

Most thankfully, our library system here on Oahu has a wide selection of free audiobooks that are available for "rent" from their online OverDrive system. And with one click of a download to the iPad mini or smartphone you can have audiobooks streaming beautifully along in your ear. Most library systems are upgrading to Overdrive, so be sure to check out if Overdrive or something similar is available to you via your library card number on the library's website.

Another wonderful thing about increasing your sense of learning through hearing is that it seems to make you a better listener overall. Mainly to people and most assuredly to animals. The more you listen, the less you talk. And less you talk, the more the brain seems to really take in...

The running list below was compiled from a variety of different websites that I Googled to find the "best books on running for runners". Many of these books I chose for my list tended to appear in the top 15 of each list (Born to Run was the overall favorite on most!). I tended to overlook the books on running history or related to a particular college or school as this does not fit my purpose. What I wanted most when scanning these lists was to get into the runner's mind and to learn how best to run if I were to coach someone through this process in the future.

Chrystal recommended the first book to me on the list from among her favorites read on injury prevention and running gait mechanics. It is currently on its way from Amazon to my doorstep. Thank you sister!

I have composed a list of the titles that my library has on audiobook, the ones they have on ebook, and the ones I will by scouring thrift stores and Amazon for (if I did not mention previously...I also love to look at the numbers of much financial investment does one year of exploring the idea of running, the training process, and the actual event do one in for- and are these numbers sustainable for the long-term habit goer). So we will be keeping track of financial purchases on the subject of running as well.

I have included the books that I posted on as previously read as I found all of them for free on audiobook and will be reading them again. See notes below.

Injury-Free Running by Dr. Thomas C. Michaud
Purchased: Amazon, $9.50 + $3.99 S&H= $13.49

Born to Run by Christopher McDougal
Audiobook: Rent, free
1st READ: April 2015

What I Talk About When I Talk About Running by Haruki Murakami
Audiobook: Rent, free
1st Read: August 2016

Chi Running by Danny Dreyer
Audiobook: Rent, free
1st Read: November 2016

My Year of Running Dangerously By Tom Foreman
Audiobook: rent, free
Read: February 12, 2017

Run the World by Becky Wade
Audiobook: rent, free

Running with the Kenyans by Adharanand Finn
Audiobook: rent, free

Eat & Run by Scott Jurek
Ebook: rent, free

Ready to Run by Kelly Starrett
Amazon: to purchase, $22.13 + $3.99 S&H

Running with the Mind of Meditation by Sakyong Mipham
Ebook: rent, free

Running the Rift by Naomi Benaron
Ebook: rent, free

Once a Runner by John L. Parker, Jr.
Amazon: to purchase $10.44 + $3.99 S&H

Anatomy Trains by Thomas W. Meyers
Own: purchased on Amazon $50.00

Thrive by Brendan Brazier
Amazon: to purchase, $1.83 + $3.99 S&H

*Note: this list may change, update or increase as needed. Calling all runners: let me know your faves! 

Much Love,


February Training Schedule- AJ

Running Schedule:
Sunday- 1 hour
Monday- 1 hour
Tuesday- 1 hour
Wednesday- off
Thursday- 1 hour
Friday- 1 hour
Saturday- off

Total: 5 hours (5 runs) per week

Yoga Schedule (during Yoga Teacher Training):
Sunday- 4 hours + 1 hour (yoga nidra/relaxation)
Monday- 3 hours
Tuesday- 1 hour (yoga nidra/relaxation)
Wednesday- 3 hours
Thursday- 1 hour (yoga nidra/relaxaion)
Friday- 3 hours
Saturday- 4 hours

Total: 20 hours per week

Weightlifting Schedule (via Jared): 
Focuses: rehab right rotator cuff, biking for knee health, resistance for strength, foam roll for recovery

Total: 3.5 hours per week

Daily Meditation (free February meditation challenge):

Sunday- 5-10 mins
Monday- 5-10 mins
Tuesday- 5-10 mins
Wednesday- 5-10 mins
Thursday- 5-10 mins
Friday- 5-10 mins
Saturday- 5-10 mins 

Total: daily 5-10 mins

Other Activities:
-Handstand training (to weave in with weightlifting days)

Plan for Pre-Marathon Race Schedule

Below is the race schedule for Oahu 2017 that was recommended to me by my financial advisor/friend, Stacia (the Ironman!), for marathon readiness prep. Chrystal will plan to coordinate her race schedule in Boise with the same pre-measured distances on the same days (if possible) since the Boise schedule is not yet matching up with Oahu race dates. Her Zeitgeist half marathon is on Nov. 5, 2017 and she will plan on doing that unless other races become available.

*Note to Chrys: I calculated the mileage below for each race so you can plan your Boise routes!

Oahu, Hawaii
2017 BioAstin Marathon Readiness Series

Price: $130 for 5 races (Not bad! Just registered today, Feb. 14 :)

Registration Fees

All FIVE Events!

Run the whole Series!
Dec 7 - Apr 2Current Price  $130.00
Apr 2 - Jul 9$160.00
Jul 9 - Aug 3$180.00

Event Schedule 

  • August 6 06:00 AM HST - Boca Hawaii – Norman Tamanaha 15k (9.3 miles) - Start time
  • September 3 06:00 AM HST - Runner’s HI 20k (12.4 miles)- Start time
  • October 1 05:30 AM HST - Brio Ice Cream 25k (15.53 miles)- Start time
  • October 22 05:00 AM HST - HMSA 30k (18.64 miles) - Start time
  • November 12 05:30 AM HST - Running Room- Val Nolasco 1/2 Marathon (13.1 miles)- Start time

Contact Information 

Sunday, February 12, 2017

On Running

In an attempt to secure absolutely nothing short of what it may be, my dear friend Chrystal and I will be running the 2017 Honolulu Marathon on Sunday, December 10. After a partially successful attempt to walk the 2013 Honolulu Marathon with one of my personal training clients (successful because we finished in no sooner than 10 hours, unsuccessful because we had no sense of a training regimen besides getting in 10,000 steps per day on our Jawbone fitness trackers which only equates to approximately 5 short miles per day...of walking....) I figured what better time than 2017 to try again! I do, in fact, live in a town that hosts the marathon each and every year along an oceanside view the absolute entire way down and along the race course. But this time, I want to learn ALL I can there is to know on running.

Entry form here:

For the past year I have had a glorious time starting up running with dogs! Mind you, I get paid to run one hour per day 5-6 days per week with a stupendous running budding and neighborhood Labradoodle named Trooper. He is the fur son of one of my boyfriend's personal training clients and he LOVES TO RUN. In between much needed scouting, potty breaks and squirrel moments, we run between 3-4 miles per hour each day that we are together. Since last June 2016, we have clocked an average of 60-70 miles per month give or take a few when we decide to have a beach day. Trooper has become my spirit animal, my friend, and very much my training partner. He has kept my cardiovascular system spinning and ticking away as it should and has strengthened my heart in all manners of way. He is my spirit animal.

Belonging to the Wolf Clan of the Cherokee Nation, it was only a matter of time before Trooper found me. Sure, he may not be MY dog, but he is THE dog...he has taught me bewilderingly about living in the moment, always, always being excited to move and run and play (even when it fact this may be his favorite), and pure unyielded love. He knows the sound of my car when I pull up in his driveway and likes to take the first 100 yards of our jog to take ME for a walk with the slack of his leash in his mouth. He is a beautiful, curly-haired, tall and handsome dog. People love him and he sure loves people, and dogs, and cats, and seemingly every living and breathing thing on this earth. He is a gift that I can never repay...

Chrystal also has a dog named Fenster. Fenster is adorable and sooooo cuddly. I also hear she is a great running parter like Trooper! Maybe we can get permission to post a picture soon...Chrystal also has a 1.3 year old athletic stud of a son named Tyler and a husband of unknown age but brilliantly supportive and kind named John. I am sure we will get to hear about them in this journey of running.

Jared, my boyfriend, may also be along for a few of the runs...he is a full time personal trainer and weightlifter so running long distances is more detrimental to his training regimen than helpful, BUT he loves Trooper and I am pretty confident he loves me, too, so it is possibly a "go"!

For the marathon, Chrystal and I have decided to use the MapMyRun application by Under Armour on the iPhone. This past year I have been using the MapMyFitness application by Under Armour that seems quite similar. We paired each other's accounts up via email and will be able to see each and every run, split and mile ran in accountability (if Chrystal lets me, I may also be able to see her music playlist that she runs to- right now it is set on "private" because for those of you who do not already know, Chrystal is a music genius!).
I have read a few books on running this past year, but I would most assuredly like to compose a more detailed book list for this year (please do let me know if you have any suggestions!):

Born to Run by Christopher Mcdougall

Chi Running by Danny Dreyer

What I Talk About When I Talk About Running by Haruki Murakami

Chrystal and I are both set up on Goodreads, so you can find us there. Like the music genius inside of her, Chrystal also has a "weird" genius that awakens in her soul whenever dealing with art, books,  style and poise. She is the most beautifully weird person I have ever met in my life. Just wait until you meet her...

So, we have MapMyRun, Goodreads, and of course, Insta"fame" where I will be posting pictures of running training on and off. Most of the time when I need a break I take a picture break- I love a a fault that I usually take 5-6 before I choose the one that I will actually post. Don't worry, I am working on is an artistic flaw that I have been told takes me out of the flow, out of the moment, and I want to live in the moment- but I also want pictures, so, stay tuned...we will figure this one out together.

My financial advisor, Stacia, is in fact an Ironman! She has been training with Boca Hawaii for the past, maybe 5-7 years or, after having emailed her, we will also be getting a marathon training plan to use in conjunction with MapMyRun app and will go from there. There are approximately 25 weeks before the marathon so we do have a little time to play with. I would like to get a starting video of running form to post to Instafame just to get a basis for how run form will most likely change and fall into a better rhythm with instruction from the professionals....anyone who involves themselves in a life altering race of 140 miles total gets to tell you how to run right. Lol. Oh yeah.

My shoes: GT- 2000 4 Women's Silver/Turquoise/Lime Punch from the Running Store in Honolulu, HI:

Chrystal's shoes: version of Fresh Foam New Balance Women's Running shoes (Chrys- feel free to put in the exact here)

This has already been a huge game-changer for me. I finally actually broke down, well my plantar tendonitis did, and it unabashingly bade me to purchase my first pair of first rate ugly running shoes. Chrystal just sent me a picture of her wonderfully ugly running shoes and it sure cracks me up. I suppose that is the primary reason I chose the sport of basketball to pursue in my high school and college days- basketball players always have the "coolest" gear. Runners, not so much.

Running belt. Mainly for Trooper (he hogs all of the water, but he does it so incredible cute that I never get mad- you could watch him drink water all day). This particular one that I got for running with him already has the elastic quite stretched out, but it is able to carry my two 6 oz. small running water bottles, my iPhone 6 plus smartphone, one car key, and 3 poop bags. Not bad. I may have to upgrade to a tighter fitting one for the actual race, but this will do for now.

Find here on Amazon:

Headphones. I have a cheap pair or wireless ones I found at Ross (cannot find online picture- but will add later if I do). They seem to do the job for training and allows me to bluetooth to my iPad where I can listen to music and audiobooks on Overdrive while I run. A lot of the wireless earbuds that I have tried previously tend to bounce out of the ear while running, so the over-the-head headphones seem to be best. But don't forget to charge them frequently and they only last for 5-8 hours and you will be out some serious entertainment on those long runs if you do forget...

I will be blogging about different  thoughts on running for running, quotes about running, the training process, and anything else that comes to mind. In the meantime, it's all about putting one foot in front of the other. And then the other foot. And then again. Just run!

Healthfully Yours,