Race Recap: Mermaid East Bay Run

Quarry Lakes sunrise, pre-race

When I signed up for the Mermaid East Bay Run many moons ago, I planned on doing their debut 18-mile race, called the Sirena18. But when my IT band started acting up a month ago, I knew that would be a poor choice, so I changed my race to the Half Marathon. I have the San Francisco Marathon coming up at the end of July (the full 26.2 miles), and keeping that training on schedule has been most important ~ I figured, if I had to run a shorter race to stay strong and injury-free, then so be it!

So for the last month, I tapered my runs, got a bunch of acupuncture, Qi Gong, and bodywork, reinstated my lower-body strength training, and practiced Yin Yoga to open up my hips. I also topped off my runs at 5 miles max. But on Friday, I got nervous about running a Half. I was sure I could do it, but I was afraid that 13.1 miles might push it too long.

And you know what? Heading into a race with fear is NOT something I ever, ever want to do! I race for fun and for fun only.

So, I decided to switch my race once again and do the 10K instead of the Half. It was a little humbling, but a smart choice

So! The 10K it was!

Warming up in the parking lot

An extra bonus was that my friend Rebecca was going to be running the 5K. Her race started at 9:00 and the 10K started at 8:30, so it was likely that we’d be finishing at exactly the same time… which just sounded fun

I crashed early on Friday, knowing I’d have to get up very early to drive to Fremont (an hour away), so I could change my race without having to wait in some huge line. So I was up at 5:15. Breakfast was a 2-egg omelet with mozzarella and spinach and a cup of coffee. Made it to the park just before 7:00 and had NO trouble at all changing to the 10K. Kudos, Mermaid team!

Rebecca and I met up around 7:30, and spent some time getting photos and browsing (shopping!) the expo. Fortunately, the parking lot was right there, so I was able to go back and forth to my car easily. SO convenient. At 8:15, I took some warm-up laps around the parking lot, then ate two date-and-coconut rolls for pure energy, and joined the crowd to line up. It was fun to have Rebecca there to chat away the nerves before the starting gun!

The stats:

• Mermaid East Bay Run: 5K, 10K, Half Marathon, Sirena 18-miler
• Quarry Lakes Regional Park, Fremont, CA
• Trail and gravel path running
• 70+ degrees, cloudless, perfect morning

The race:

• My official final time was 55:01, a pace of 8:52/mile!
• The 10K started at 8:30AM, out of the parking lot and around the lake area on a gravel path that eventually turned to trail.
• I made sure to start off slow, so I could have negative splits ~ that is, so my miles would gradually gain speed instead of the other way around!
• For the first mile, I focused on warming up and finding a pace I felt comfortable at. I also adjusted to running on the gravel, which was quite a bit rockier than I was expecting. My leg felt fine, as it usually does for the first mile.
• By the second mile, I had found a rhythm and started to relax, watching the other runners and the scenery. The gravel had thinned out and became much easier to run on. I felt physically comfortable and strong.
• Around mile 3, we had some nice shade. Runners and walkers from the Half and the Sirena18 were passing on their way back, which made for good people-watching while running.
• Not much longer after that, we had the turnaround. I’d stopped at three water stations already and decided just one more. I was feeling really happy and the route was mostly flat and speedy.
• Miles 4-6, I paced behind three women who were running a tempo I enjoyed. Near mile 5, I passed one of them and felt an extra surge of strength. I was also happy to notice that my leg and hip were not bothering me at all, and so I felt comfortable pushing just a little bit faster.
• Near the mile 6 marker, I passed another one of the 2 pacers, and caught up with the third. At a mile to go, I decided to sprint. I could see the finish line and when I could hear the announcers, I told myself to just push it, that it was almost over, and to just all-out do the fastest I could.
• Of course, the final portion was uphill! Why do race planners do that?? Nevertheless, I kept at it and pushed nice and hard. I had just rounded the final bend when I heard, “Andrea!” and looked down the hill to see Rebecca making her way toward the finish line, also! It’s amazing how much energy hearing your name can give you. I bolted toward the finish line and crossed it feeling happy! Only a few minutes later, Rebecca crossed it also, and we were done!

Me & Rebecca: Mermaid Athlete Finishers!

Expo and post-race:

• All racers got an adorable silver finisher’s necklace: a small circle pendant with the Mermaid Series “M” logo on one side and “inspire” on the other. We also got this T-shirt, which fits perfectly and is super-cute, to boot.
• The expo was great. In classic Mermaid style, they had a photobooth set up, where you could get pictures wearing boas and holding personalized signs. Not only could you print the photos right away, they also had a station set up where you could Facebook and Tweet the photos right away, too!
• Knowing how much some people like photos, they also had a backdrop set up with “Mermaid Finisher” on it, so you could capture your pride
• And, of course, they had all the great Mermaid schwag for sale: hoodies, T-shirts, hats, jewelry. Although I knew I’d be getting my finisher’s necklace after the race, I couldn’t help but also buy an adorable “Run” necklace before my run. Sterling silver and will keep me inspired!
• After stretching it out, Rebecca and I skipped the post-race pancakes and headed into nearby Union City for a super-long, lazy, chowdown at a local greasy spoon called Baldie’s. I think we were there for, like, 3 hours.

Mermaid East Bay Run T-shirt

In sum, I’m very, very happy I decided to do the 10K. I’m confident I could have done the Half, but as I’ve said, at this point in my marathon training, it’s most important to stay fit and strong, and the Half simply would have been too big of a risk. I felt prepared and well-trained for the 10K, which boosted my confidence a lot.

As always with these races, I’m so grateful for my hilly routes around here. It makes the small hills in other parts of the Bay Area seem FLAT. I keep this in mind as I huff and puff through them every week, knowing they are great training grounds. But mostly, I am really grateful for feeling GOOD. I’m grateful that my leg is better and that I have the confidence again to return to adding mileage to my training. And perhaps most important, I’m way less nervous now about the marathon and am back to having excited butterflies, instead!

Yoga Poses for Your IT Band

If you’re a runner, you might be familiar with the sharp, icy-feeling, or cramp-like pain in your knee or hip caused by a tight IT (iliotibial) band. Lots of other people have written excellent posts about what the IT band is and how you can strengthen, stretch, and heal what’s known as IT Band Syndrome (ITBS). So, instead of rehashing their great material, I’m going to move forward and talk a bit about what has worked for me in the past (and currently) when dealing with IT band troubles.

IT Band Pain

I’ve been a runner my whole life, for over 25 years (yes, I’m well over 25! Haha. Ahem.) Over time, I’ve had occasional bouts of knee pain, almost always due to IT band trouble. The pain is very specific and unlike any other knee pain, i.e., it doesn’t occur under the kneecap but along the outer edge of the knee. The pain can be sharp and excruciating sometimes, causing a mid-run stop and a week or longer off running if I push it. Which always = boofreakinghoo!

When a flare-up happens, the first thing to do is always RICE: rest, ice, compression, elevation. After the acute period, try massage, foam rolling, and (this is debatable in some circles but always works for me) hot Epsom salt baths several times a week. An anti-inflammatory diet, loaded with alkalizing green juice and fresh vegetables, will also help recovery.

Cross-Train for Balance

But as a long-time yogini and yoga teacher, I know there’s more to it than just foam-rolling and taking ibuprofen. Our bodies work holistically, so an imbalance in one area will lead to an imbalance elsewhere, sometimes not where you’d expect. With a tight IT band, your imbalance is likely in your pelvis and hips (it is with me), but it could stem from an imbalance in your feet, calves, spine, or even shoulders.

That’s why when training for a running race, it’s so important to do more than just run! Adding total body cross-training to your mix will help to balance your body, which will in turn make your runs even more efficient. Yoga is an excellent choice (and provides way more benefits than just physical), but swimming, Pilates, and weight training are also great options.

I also believe, as you’ve heard me mention before, that practicing Legs Up the Wall (Viparita Karani) is one of the best things you can do for daily overall health and wellbeing. In addition to its whole-body benefits, it helps the deep hip muscles to release the thigh bones, which can relieve a lot of tightness in the IT band!

Right now, I’m 14 weeks away from my first marathon, and I’ve been having some pain. And you know what? For the last month, I’ve almost only been running! A bit of yoga before and after my runs, but that’s it. No strength training, no Pilates, and I just got back to open-water swimming a couple of weeks ago. It’s been a fun running kick, but I got off balance. Based on past experience, it’s no wonder my IT band said, “Stop! You’ve gotta do something else for a while!”

So, I’ve been giving my runs a cool-down period, while upping my yoga, Pilates, strength-training, and swimming, which has always helped in the past. I’m focusing on building strong hips while releasing tension that lies deep in my hip joints and glutes. For now, it is working and I will be good to go. As long as I remember, “Yoga teacher, heal thyself”… and practice what I preach

Yoga Poses for Your IT (iliotibial) Band

The following yoga poses are ones that I’ve found work very well to stretch my glutes and deep hips, which in turn help to release the tension in my IT band. It’s important that those muscles are strong and solid, but it’s equally important that I don’t have a tight ass (in more ways than one, ha).

One of my favorite yoga practices for hip release is Yin Yoga, which requires holding deep poses for a very long time. It’s an advanced practice, however, and not suitable for those newer to yoga. The poses below are also not suitable for absolute beginners. However, if you have a regular yoga practice and/or can take these poses to a teacher who can help you with the correct alignment, you might find that they help to release your hips in a deep and powerful way.

Please be careful and always listen to your body. Discomfort is one thing, but pain is not yoga. Never force yourself into a pose you’re not ready for. And if you’re currently experiencing IT band pain, remember to try RICE first and then yoga when it’s not acute anymore. If you have any medical concerns or questions about your own IT band pain, please consult a doctor, physical therapist, or sports medicine professional.

As with anything, your mileage may vary. Take what works for you and leave what doesn’t.

Final note: Click on the title of each pose for a link to a more detailed description of each pose! I wrote 99% of the yoga & Pilates guides for the linked-to website (iSport.com), so you know you’re getting quality material

Revolved Triangle Pose (Parivrtta Trikonasana) Illustration by Andrea Drugay

Revolved Triangle Pose (Parivrtta Trikonasana)

1. Stand at the top of your mat. Turn to the left and step your feet two to three feet apart. Align your heels.
2. Turn your right foot out 90 degrees so your toes point to the top of the mat. Align the center of your right kneecap with your right foot. Pivot your left foot inward to a 45-degree angle.
3. Square your hips forward. Place your right hand on your hip. Raise your left arm, reaching up strongly through your left hand.
4. Exhaling, hinge forward from your hips. Keep your spine long. Place your left hand at the outside of your right foot (or on a block) and open your torso to the right.
5. Keep your right hip in line with your left hip.
6. Roll your right shoulder back and extend your right arm straight up. Reach your right fingertips to the ceiling.
7. Turn your head to gaze at your right thumb.
8. Keep your hips level. Press firmly through your back heel.
9. Hold for up to one minute. Gently release the twist. Press firmly through your left heel, inhale, and lift your torso upright. Release your arms. Repeat for the same length of time on the opposite side.

Eye of the Needle Pose. Illustration by Andrea Drugay

Eye of the Needle Pose

1. Lie on your back with your knees bent and feet flat on the floor. Separate your feet hip-width.
2. Straighten your left leg and extend your heel up toward the ceiling. Bend your left knee and cross your left ankle over your right knee. Flex your left foot.
3. Draw your right knee in toward your chest. Slide your left hand and forearm through the space between your legs and clasp both hands around your right shin or thigh.
4. Keep your back flat on the mat. Relax your shoulder blades. Draw your tailbone down toward the mat, lengthening your spine. Tuck your chin slightly and gaze down the center line of your body.
5. Hold for up to one minute. Release your leg and place your right foot on the floor. Repeat the pose on the opposite side for the same amount of time.

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana) Illustration by Andrea Drugay

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

1. Begin in Downward-Facing Dog (Adho Mukha Svanasana) or on your hands and knees in Table Pose.
2. Bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.
3. Press through your fingertips to lift your torso away from your thigh. Lengthen the front of your body. Release your tailbone back toward your heels.
4. Draw down through your right shin and balance your weight evenly between your right and left hips. Flex your right foot.
5. If you are flexible enough, drape your torso over your front shin. Stretch your arms forward along the mat. Allow your forehead to rest by placing it on the mat, your hands, a folded blanket, or a yoga block. Also allow your body weight to rest on your front leg as you continue to square your hips.
6. Hold for up to one minute. To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.

Reclined Spinal Twist (Supta Matsyendrasana) Illustration by Andrea Drugay

Reclined Spinal Twist (Supta Matsyendrasana)

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Draw both knees to your chest and clasp your hands around them.
3. Extend your left leg along the floor. Keep your right knee drawn to your chest.
4. Extend your right arm out along the floor at shoulder-height with your palm facing down.
5. Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee.
6. Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears. Allow the force of gravity to drop your knee even closer to the floor. If your right toes can touch the floor, allow your foot to rest.
7. Hold the pose for up to 5 minutes. On an inhalation, slowly come back to center, bringing both knees to your chest.
8. Exhale, and extend your right leg along the floor. Repeat steps 4-7 on the opposite side.
9. When you’re finished with the pose, hug your knees to your chest for a few breaths. Then, slowly exhale as you extend both legs along the floor.

Fire Log Pose (Agnistambhasana) Illustration by Andrea Drugay

Fire Log Pose (Agnistambhasana)

1. Sit on the floor with your legs extended, spine straight, and arms resting at your sides.
2. Bend your right knee and hug it to your chest. Then bring your right ankle to rest just above your left kneecap.
3. Bend your left knee. Slide your left shin beneath your right shin, bringing your left ankle directly underneath your right knee.
4. Work toward bringing your shins parallel to the top edge of your mat, keeping your right shin stacked directly above your left shin. Both shins should be at 90-degree angles to each thigh.
5. Flex your feet and press through your heels. Spread your toes.
6. Press your groins toward the floor and sit up straight. Keep the front of your torso long.
7. Rest your fingertips on the floor at either side of your body, or fold your torso over your crossed legs.
8. Soften your face. Hold for up to one minute.
9. Release the pose by very slowly and gently extending both legs along the floor. Repeat the pose for the same amount of time with the opposite leg on top.

Yoga Poses to Ease Your Travels

‘Tis the season to prevent stiffnes and achey limbs from traveling in small spaces. Reviatlize quickly with this trio of restorative yoga poses, suitable for all bodies and fitness levels!

Travelers’ Trio

It’s that time of year when we spend hours on our feet in long lines only to cram ourselves into tiny airplane seats and cars, traveling and shopping to exhaustion. These three poses will help ease your cramped hips, rejuvenate your tired legs, and calm your over-stimulated brain.

Legs Up the Wall (Viparita Karani)

Legs up the Wall (Viparita Karani)

1. Sit sideways against a wall, lean backward, and swing your legs up onto the wall.
2. Lower your back all the way down and rest your shoulders, back, and head on the floor with your legs resting against the wall.
3. Place a bolster or firm pillow beneath your low back for extra support.
4. Hold for 5 minutes.
5. To release, slowly push yourself away from the wall and slide your legs to one side.

Easy Pose (Sukhasana) with Forward Fold

Easy Pose (Sukhasana) with Forward Fold

1. Sit on the edge of a firm blanket, bend your knees, and cross your legs in front of you. Inhale deeply.
2. As you exhale, bow forward over your crossed legs, resting your arms on the floor, or on a bolster or pillow in front of you.
3. Allow your neck to relax.
4. Hold for several breaths.
5. Release and change sides.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

1. Lie on your back with your knees bent and feet on the floor.
2. Press your feet and arms into the floor as you lift your hips toward the ceiling.
3. Keep your thighs and feet parallel.
4. Roll your shoulders underneath your body, clasp your hands, and extend your arms along the floor beneath your pelvis.
5. Hold for up to 1 minute.
6. Exhale as you release, slowly rolling your spine along the floor, one vertebra at a time.