On My Mark: It’s Hard To Say Goodbye, But … (Week of November 4-10, 2013)

 

Looking back at the past six weeks On My Mark (Race Dates And On Staying Injury-Free, Making Fun A Priority, 4 Things To Do To Speed Up Efficiently, The INFJ Runner, The INFJ Runner, Part 2), I started thinking about why I started sharing my running with others. I’m embarrassed for some of the things I say on certain weeks when Making Miles was still what I call my running journal. It kind of synchronizes with all the things that I share on the blog – I just OVER-share.1

 
Before we go on, let’s get over with the usuals first: My running this week; Friday’s 800m-repeats was at a very, very serene place in Jakarta:
 

☑ Tuesday, November 5, 2013 – (10’32″ / mi) 3.7 mi38:53 min

☑ Friday, October 8, 2013 – (10’53″ / mi) 0.5 mi05:31 min
(10’22″ / mi) 0.53 mi, 05:35 min
(10’22″ / mi) 0.5 mi, 05:14.17 min
(12’26″ / mi) 0.5 mi05:14.71 min
(10’21″ / mi) 0.38mi04:01 min

☑ Saturday, November 9, 2013 – (13’08″ / mi) 2.13 mi28:05 min

 
 

8.25 miles this week. Keepin’ it steady~

 

032-illustrations-terry-fan

 

From the very beginning, I really wanted to share that awesome feeling you get out of running. Maybe it was just the endorphins, but I know I was battling my inner demons. Slowly running turned into long conversations with God. Most of the time, though, it’s a big release from the stresses that build up throughout the day. At other times, it’s pure happiness you want to express when words cannot describe something awesome you’re experiencing in life.

Frankly I’ve had more fun keeping the race(s) I’m participating a secret. Because it’ll all be about experience rather than speed, I know that if I do externalize my goals to the world and that these races haven’t actually begun, somehow I’d jinx my performance on race day. Somehow, it’ll be about the tiresome “performing” again instead of just enjoying the ride.

 

 

People have been asking me why I didn’t opt for the 10k distance instead of the 5k. Of course logic speaks that I’ve done it a couple of times, and I can do it again. But you want to know the truth? I was secretly hoping to beat my all-time 5k PR2. I hinted it on the blog post about this “secret” goal, but in the end, what’s important was I had fun. I knew this kind of mentality will work because weeks leading up to the race I was training my mind to just enjoy the little strides instead of going turbo.

I also know this mindset works for both the short and long distances, so I’m keeping at it for now.

It may be the reverse for some people, but saying my goals out loud makes them much harder for me to turn them into reality. (See: Making Miles: Week 47, on the hidden side of goal-setting.) Externalizing my intents has never led me to deliver the standards I set myself up to deliver. Somehow, running builds that trust in myself until I’m fit to deliver the purpose.

This wouldn’t’ve come to life if I was telling my parents, my brothers, my friends, my grandparents, my cousins, my friends, and the rest of the seven billion people in the world about it. “I want to make a DIY book out of 10’s poem for him,” said I. And she will never get around to it – trust me.

Running has much to learn as being alive. When we were all kids our parents never taught us how to run – we just do. In itself, running is not a defining aspect of me, even though I do it a lot and have consistent mileage under my belt. Distance runners are so cool in my eyes, and I long to emulate their perseverance, patience, and resilience. For this reason, whenever I’m probed, I still couldn’t find the courage to call myself a “real” runner. A “real” runner to me is one who has dedicated his or her whole self to races of all distances throughout the seasons. Think four-time cross country champion Shalane Flanagan, for example.

I still am first and foremost an idealist – but never a runner … that’s why I decided to stop posting my workouts.

For one thing, what you see isn’t all there is. I do lots of cross-training, strength, intervals and plenty more HIITs together with my runs. Recently I’ve also taken up tennis to exercise my focus. Running is so freeing, diverging, so limitless that when I do focus on something, I focus obsessively about it. Basically there’s a sweet spot between feeling challenged and calm, and most of the time I just challenge myself out until I fatigue. Bad advice.

Despite so, I’m more than grateful if my weekly running journal has gotten you to take up the sport. I’m sticking with it for the rest of my life in the comfort of my privacy, even if it’s not about the race(s) I’m training for. Who knows we’ll pass by each other in your neighborhood hehehhe.

This may be my last word for On My Mark and for all the specifics of my personal training in general, but I’m still here, sharing health news, writing running tips, posting race pictures, basically hoping to inspire you to get moving in other ways3 that I can.

Keeping on moving forward is a work of heart. With that, I’m guarding my steps with all my might.

 

trial-run-big

 
 

By the by, it’s only early November, but this happened!!
Screen Shot 2013-11-09 at 3.48.27 PM

I’ve only casually heard about it weeks ago by word of mouth and is playing mind games with myself about joining. Now that I’m positive about it, registration’s already closed —_________—

Oh well. Here’s to the loyal readers who bear through the rants, complaints, self-inflicted thoughts, depressive episodes, and other really bad stuff I battled in my head whenever I run: Lace up, and run for your life!!

IMG_7344

Introducing … MY NEW BABY ;) Note the ugly feet. Here‘s some ways to show some TLC for yours.


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Buh-bye, worn ones. You’re the lightest of ‘em all.


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Let’s keep in touch on the road with Nike+ (staciapriscilla). Run your best for Nike We Run 2013 this December!!! #bajakjkt
 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via Cruzine / Verrle Pieters

 Footnote(s):

  1. Like, really. []
  2. It was 18:35 minutes. About four years ago. I know I can still do it []
  3. … other than leading by example because obviously, we might have different goals in mind and that I’m no pro. []

On My Mark: The INFJ Runner, Part 2 (Week of October 28-November 3, 2013)

 

Hey everyone~ On My Mark posts are supposed to be on Sundays, but I’m retiring a bit from my get-it-done habits.

While we’re on the subject of INFJs – my schedules for anything, including posts for the blog, are usually chiseled in my head like this:

 image5

 

But I’ve been chilling quite a bit with posting blog posts, with running, with carrying out my plans of intent and with life in general. Although I still can’t survive a day without some sort of a plan of execution, I’m stretching out a bit more just so me and my company at the moment will ease up the tension – that “perfect” person I normally spend at least 2 hours to prepare mentally after I know who or what I’ll be expecting. Yeap, I was that obsessive about pleasing others and performing the actions the ideal self in my head would perform.

The key word there is “perform”. What a big mistake and a wasteful way to live.

Although we always want to grow and find ways to become a better person, sometimes, certain people have made it a habit to take every undesired happenstance to their own blame, which is great because you don’t want to point fingers at others and expand the mess you’ve already gotten yourself into. But the group of people I find strange, even a mystery to themselves, is what the Myers-Briggs type theory call theIntroverted Intuitive Feeler Judger, otherwise known as the INFJs. Take a 5-minute test on the link I provided here to find out your personality type, or take the official test here for a more comprehensive report on thy soul.

The fellow INFJ I quoted from last week made it very clear about the INFJ’s core in a very personal statement, which I couldn’t agree more and just have to feel unapologetically strong about:

 

INFJs are known perfectionists. We are not inclined to settle, nor are we inclined to accept the status quo. If something fails to meet our standards, we quickly lose interest or become annoyed. Our Se (Extroverted Sensing) allows us to quickly and accurately assess our surroundings (immediate or societal), and our Ni (Introverted Intuition) grants us an immediate understanding. Flaws in our external world are always readily apparent to us. For this reason, we are largely immune to trends. INFJs opt, instead, for more classic styles and artistic movements, or more cerebral ones. Our fashion tends to be simpler, as our Fe (Extroverted Feeling) and Se make us feel less attached to our physical selves than other type. An exception would be when we are trying to make a statement with our appearance, like in the case of INFJ shock-rocker Marilyn Manson (a more extreme example, but you get the idea). However, those same traits that draw us out of our physical selves make us want to invest in and enjoy the world around us. We are repelled by all the flash-in-the-pan entertainment we encounter on a daily basis, though.

The fact of the matter is that our heightened discernment leaves no place for the opinions of others. We know what we like, and popularity doesn’t factor into what we enjoy. INFJs walk past the Twilight displays at their local bookstore and head for either the classics or the most complicated modern fiction they can find. A lot of people are going to attend the Three Days Grace show at the local arena, but their INFJ friends are headed to a small club to catch any manner of diverse acts, from Zoe Keating to The Dillinger Escape Plan. 

It’s not that we eschew things because of their popularity, but rather that the plot elements characters, chord changes, textures, rhythms, etc., that are employed to draw in the widest audience are just glaringly transparent to us. We don’t want to be pandered to, we want to be challenged. We don’t want the familiar, we want the novel. We want to be moved, and our Fe brings us wider emotional ranges than what these shallow forms of entertainment can offer, so we dismiss them. We are not normally dismissive of other people that enjoy such things, though, because our Fe allows us to understand their point of view. We are not elitists. We enjoy things the same way other types do, just different things for different reasons.

—Remember, when you doubt yourself, that it’s only because you can see the rest of the world more clearly than you can see yourself.  It’s an advantage.  Use it with confidence, but never in a way that would make others feel inferior.  Draw strength from your discerning nature.

 
 

Wikipedia broke the cognitive functions of the INFJ personality down into the following order:

 

Dominant: Introverted intuition (Ni)

Attracted to symbolic actions or devices, Ni synthesizes seeming paradoxes to create the previously unimagined. These realizations come with a certainty that demands action to fulfill a new vision of the future, solutions that may include complex systems or universal truths.

Auxiliary: Extroverted feeling (Fe)

Fe seeks social connections and creates harmonious interactions through polite, considerate, and appropriate behavior. Fe responds to the explicit (and implicit) wants of others, and may even create an internal conflict between the subject’s own needs and the desire to meet the needs of others. 

Tertiary: Introverted thinking (Ti)

Ti seeks precision, such as the exact word to express an idea. Ti notices the minute distinctions that define the essence of things, then analyzes and classifies them. Ti examines all sides of an issue, looking to solve problems while minimizing effort and risk. It uses models to root out logical inconsistency.

Inferior: Extroverted sensing (Se)

Se focuses on the experiences and sensations of the immediate, physical world. With an acute awareness of the present surroundings, it brings relevant facts and details to the forefront and may lead to spontaneous action.

 
 

Famous INFJs (some personalities listed are surprising) include Nelson Mandela, Al Pacino, Cate Blanchett, Evangeline Lilly, Mother Teresa, Gandhi, Plato, and Jesus himself. I know, I know – how much do you look like a speck of dust when you’re next to these INFJs, right?

Speaking as a perfectionist, I found that nice mix between conforming to others’ expectations and being in a natural state while reminding yourself that you’re not omnipotent, omnipresent, or omniscient – and will never be. (And by the by, I read a really interesting article by Psychology Today blogger, Susan Biali, M.D., on the topic, which has been helpful for gaining an understanding about our weird nature to question our identity every time we’re trying to meet every imaginable means so as to get to the perfect end).

For me, the reminding part is running. It helps establish a good ground the balancing acts you have to put on in life if you habitually get physical. When a moving body transcends the restless mind, the mind is able to follow and rest. It does work both ways.

Seeing people from all walks of life smiling even as they huff and puff will get you psyched instantly. Don’t believe me? It’s the easiest way to motivate yourself to get to your end, because, well, every one of us has our own Goliath that we have to overcome. Whatever yours looks like, just check out the public galleries of Jakarta Marathon 2013 here and here, which are taken by the good people from Unilever and Rexona respectively. I bet you’ll be lacing up your shoes after that.

I don't smile a lot, but

I may not smile a lot, but my heart was flying~


 

 
 

Anyway, this was my running week:

 
 

☑ Tuesday, October 29, 2013 – (15’30″ / mi) 1.95 mi30:09 min
(11’06” / mi) 0.5 mi, 05:36 min
(10’26” / mi) 0.5 mi, 05:16 min
(10’56” / mi) 0.5 mi, 05:31 min

☑ Thursday, October 31, 2013 – (12’20″ / mi) 3.06 mi37:54 min

☑ Friday, November 1, 2013 – (14’58″ / mi) 1.27 mi19:04 min

 
 
 

So. 7.78 miles ran. Still more than last week, but still far from my standards. Worked up the courage to run outside though, finally, and have no further comments about my training, my racing, and my running that are of importance except that the following video will tell you how I feel every time I finished the miles I’ve set for myself – be it during a workout or in a race:

 

 
 
Find me on Nike+ (staciapriscilla) and let’s make every mile count.

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via INFJoe

 

On My Mark: The INFJ Runner (Week of October 21-27, 2013)

 

You know what went through my head a moment ago as I’m writing this? “I suck I suck I suck I suck I suck.” Similar episodes like this happen all the time, but I think I managed it relatively well today.

I know that kind of thinking pattern will never last me in a long run.

 

aarontcaycedokimura9

 

Getting over it

I’m sure you’re tired with my shitty self-esteem already as it works like a vicious cycle – you do (or don’t do) something and you’re unhappy about that and you find a way to punish yourself and you do something wrong in the detention room and then you blame yourself all over again for everything that spiraled from the beginning, ultimately making a negative person out of you and let it dominate a large part of your reality.

It’s been shitty because I know I have always set high goals for myself to achieve and then I go get them, especially in running. I have a target number of miles in mind for a week and I cover them without a single complaint.

I promised myself to run outside but I didn’t make it; I wanted to run 8 miles each week for 2 weeks but didn’t make it; I set myself up to run 4 times a week and I didn’t make it. Imagine how all that feels for a perfectionist (and apparently, most if not all INFJs are perfectionists). If you’re not familiar with the Myers-Briggs personality typology, Wiki it. Take your time to learn more  about yourself. In my case, this fellow INFJ said it best:

 

The INFJ is a most interesting creature when it comes to problem-solving. When given a task, or when initiating a task ourselves, we are inclined to search for the best system to complete it. This will often result in a few failed attempts, and will almost surely extend the duration of the task, but it is demanded by our perfectionist/idealist nature. We regularly discern flaws in widely accepted methods, and this sort of inefficiency drives us mad. We intuitively see patterns on a large scale, and it’s easy for us to improve on a method for solving a problem. This is often misunderstood by other types as procrastination, daydreaming, or “goofing off,” but that is because they may be inclined to simply follow the recommended method, or perhaps they adhere to “sooner begun, sooner done.

—Build your foundation. Take the time to do things right. Not because our method is superior, but because it is ours. Embrace your way of doing things. Draw strength from your tendency to seek out efficiency.

Anyway … enough is enough. The junk in my head really needed some cleaning, and so I cleansed it quite okay this morning.

Weeks of guessing which one(s) of the seven Jakarta road races I’ll be participating in, and now you finally have an answer:

 

  1. October 6, 2013: Jakarta R.A.C.E.  2013 (5k + 10k)
  2. October 6, 2013: Mandiri Run (5k + 10k)
  3. October 13, 2013: ZINC Vertical Running (56 floors of Menara BCA)
  4. October 13, 2013: Allianz Heart Run 2013 (5k + 10k)
  5. October 27, 2013: Jakarta Marathon 2013 (5k + 10k + 13.1 mi + 26.2 mi)
  6. November 3, 2013: the ongoing S4 Run Series (5k + 10k)
  7. November 24, 2013: Standard Chartered Half-Marathon Indonesia 2013 (10k + 13.1 mi)

 

 

Back in February, when I learned about the Jakarta Marathon, there wasn’t a single doubt that I wanted to be part of it. It’s a huge deal, you know, to become the second Asian host (after Japan) to have its own marathon event. Plus, the original route of the plan was supposed to be starting near my neighborhood – all the more reason I thought it’ll be awesome to finally crash a starting line that I can just head to by walking (i.e. no need to drive). I mean, yeah, the air quality across Jakarta is pretty bad because it’s humid and polluted and all. In fact some people fainted toward the finishing line because most locals spend a great deal of their daily lives sitting in the car. We’re not used to breathing in pure oxygen, I guess. But home’s home and life is as awesome as you make it.

What better setting to conquer your own difficult mind than facing the most remarkable monuments of your own nation? Every stride you make you’re reminded that there are much bigger stuff to deal with than your own demons. This is not heaven after all, so demons will always stick around to plant shitty stuff in your head, right?

Of course, the little miss Cruella in my head wasn’t really satisfied with my slower 5k time. My last PR for 3.1 miles was 29:15 minutes – way, waaay speedier than I was today, and I don’t even want to begin with the idea of beating my all-time 5k PR right now, which is 18:35 minutes. Those days were different. That PR was made during my pre-depression era, and I remember it felt pretty effortless. Anyway, there’s no use dwelling in nostalgia right now.

Let’s focus on the now.

Pull forward

As usual, this is my shitty running  performance for the week:

 

 

☑ Thursday, October 24, 2013 – 1.2 mi, 20:17 min
0.55 mi, 08:46 min
[Note: did not charge my SportWatch]

lqpro6lxtw

☑ Saturday, October 26, 2013 – (11’48″ / mi) 1.94 mi, 22:50 min

☑ Sunday, October 27, 2013 – (11’41″ / mi) 3.67 mi, 43:02 min
[5k Jakarta Marathon 2013]

7.36 miles total, still a lot less than the volume I used to cover.

OK, ok, now is the moment. Not back then, but right now.

Every road race I’ve been always brings together really unique people that you just can’t help but be inspired by them. Jakarta Marathon 2013 begged to differ. There was a blind participant as well as another in a wheelchair who was competing for the 10k. In my heart I was like, man, these guys just won’t quit. It just goes to show that you need nothing else but the sheer perseverance of the spirit to fight your battle.

 

4steps_running1

 

When that shitty-performance thought went through my head, I leave it there in my mind but decided to be happy instead. There was one thing I did right that I don’t usually do: R-E-L-A-X, instead of pushing more than I can exert. In fact, throughout the race I strive to move forward in good form. I was taking full advantage of gravity to propel me forward so each stride made a greater distance than they usually do. I had poor posture for a while now and running felt like up-and-down movements instead of a forward motion. On the run this morning, every time I feel the run is getting hard, I slowly increase my cadence just to relax. Speed wasn’t in my mind – safety was. I’ve got enough blisters to share.

Not a wall I'm completely proud of just yet, but I believe as we progress, a greater distance will just keep coming.

Not a wall I’m completely proud of just yet, but I believe as we progress, a greater distance will just keep coming.

When getting ahead of most others used to matter more to me, now I just let gravity do her work. It’s taxing to trust only our quads and hamstrings to push forward. Every long stride I make is me responding to Cruella and her discouragements with a quiet “let go.”

As the great Glenn Cunningham once said,

 

In running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability with brain and heart to master himself and his emotions.

 
 

Tee-hee.

Heehee.


 
 

Did you run the Jakarta Marathon this morning? Which distance did you battle and how did you battle the miles? Join me on my personal battle on Nike+ (staciapriscilla) and let’s make every mile count!

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

via INFJoe Cartoons / Fit For 365

 

On My Mark: 4 Things to Do to Speed Up Efficiently (Weeks of October 7-13 and 14-20, 2013)

 

Yes you did. You caught me guilty. This is the first time I’ve ever skipped checking in for my weekly workouts (last week) :( More than that, I didn’t have the courage to run outside :(

I went for a drive a couple of times already around where I live in northern Jakarta to find routes where I can imagine myself having a safe and sound long run. While driving, I often see those familiar lone wolves huffing and puffing their way down the road, right by the moving cars and heavily polluted air. They are awesome and insanely brave.

The most scenic route I’ve seen so far is Ancol, the tourist-y district where Jay Chou had his concert. Over the past 14 days there were some instances where I have the best intentions to rise super early and get me some endorphins under the morning sunshine.

Is it the lack of willpower? I don’t think so. I believe it’s cowardice, and I hate that feeling man. That feeling that you know you suck because you’re such a chicken.

Okay, that’s just as far a self-hatred as I’m gonna go now. In any case, if you still haven’t guessed which race(s) I’m participating, here’s a more obvious clue:

 

  1. October 6, 2013: Jakarta R.A.C.E.  2013 (5k + 10k)
  2. October 6, 2013: Mandiri Run (5k + 10k)
  3. October 13, 2013: ZINC Vertical Running (56 floors of Menara BCA)
  4. October 13, 2013: Allianz Heart Run 2013 (5k + 10k)
  5. October 27, 2013: Jakarta Marathon 2013 (5k + 10k + 13.1 mi + 26.2 mi)
  6. November 3, 2013: the ongoing S4 Run Series (5k + 10k)
  7. November 24, 2013: Standard Chartered Half-Marathon Indonesia 2013 (10k + 13.1 mi)

 
 

That’s still all I’m gonna say.

As for how I did at the goal I’ve set two weeks ago (running 8 miles per week for 2 weeks), another less-than-okay performance:

Screen shot 2013-10-05 at 1.58.26 PM

 

☑ Wednesday, October 9, 2013 – (14’38″ / mi) 1.57 mi, 22:56 min

☑ Thursday, October 10, 2013 – (13’56″ / mi) 1.6 mi, 22:22 min

☑ Saturday, October 12, 2013 – (15’07″ / mi) 1.72 mi, 25:57 min

1st week: 4.89 miles

 

☑ Tuesday, October 15, 2013 – (11’09″ / mi) 1.8 mi, 17:25 min

☑ Thursday, October 17, 2013 – (9’37″ / mi) 2.23 mi, 24:52 min

☑ Saturday, October 19, 2013 – (10’17″ / mi) 1.69 mi, 17:28 min

2nd week: 5.72 miles

 
 

 Oh man.

I’ve been so used to giving myself nothing less than excellence (not just in running, but in every area of my life), and now that I’m starting to chill, I chill way too much.

For one thing, I switched back to my old LunarGlide shoes from my usual Air on the second week – massive improvement to my strides as the LunarGlide stabilizes my feet upon ground contact, which is quick and light. Somehow, with Air, my feet tend to pronate and supinate too much to the point where moving forward requires a lot out of my glutes and hamstrings alone. And then my each stride would feel heavy and I lose cadence.

pronation

 

After massive reading and listening to leading publications about fitness, notably Ben Greenfield‘s Quick-And-Dirty Tips podcast, I want to keep in mind a list of non-negotiable factors that are important in running efficiency. I think I’m going to have to make myself learn them all as I’m going to need them when I’m covering the longer distances later:

running-form

 

  1. Drop the extra kilos.
    Unlike in sprinting races, generating extra force is not needed when covering long distance. In fact, take advantage of gravity as much as you can, with good form and relaxed breathing of course, to propel forward.
  2.  

  3. Take more baby steps.
    According to the Get-Fit Guy, the ideal cadence is 90 steps per minute. How to calculate your cadence: (No. of steps taken in 20 seconds x 3).
  4.  

  5. Schedule variety.
    Hills increase muscle endurance, whereas intervals provide strength and challenge different energy systems in your body.
  6.  

  7. Stay consistent.
    Make sure your running routine receives little to no interruption. This way your muscles are always prepared for the kind of movements you make when running. Remember that a few minutes of jogging is better than nothing at all.

 
 

KehresBlog - Sprinters

All-out energy for the short minutes versus slow and steady energy for the long haul

Here’s my game plan to tackle the coming week. It’s a much simpler goal – the one that I’ve preached about once but am such a hypocrite that I disregarded the factor from my own training. At this point building mileage is simpler if I just break it down into more pieces.

So … this is my battle:

Screen Shot 2013-10-20 at 2.30.45 AM

Pretty modest, achievable, but still a challenge, right? Life does not give strawberries indeed, but lemons.

Here’s the part where I convince myself that setting such a standard goal and not some high-flung, closer-to-perfection goal is a good idea:

 

  • fun becomes priority: if you’re such a ridiculously serious person like me, treat nothing else of more importance than having fun.
  •  

  • no extra pressure: when you just want to do things for its own sake, suddenly, you have nothing to lose.
  •  

  • doable with minimal effort: nobody tells you run outside, heck, nobody asks you to sign up for a race in the first place, much less pushing myself to the point where you actually require effort to have fun.
  •  

 
 

Join me on my personal battle on Nike+ (staciapriscilla) and let’s make every mile count!

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via Core Fit Chicago / The More I Run / The Rockzone

 

On My Mark: Making Fun a Priority (Week of September 30-October 6, 2013)

 

Some of you may have tied your shoelaces this morning for the annual Jakarta R.A.C.E. The remaining competitive ones ran for the 5k and 10k races for the Mandiri Run instead.

Last year’s Jakarta R.A.C.E. was fun alright. It was a distinct memory because I nearly got hit by a bus. Oh how I just wish to escape from reality while making my strides, but it just always come right at you when you least expect it.

So. My stamina’s catching up. Still not telling you which race(s) I’ll be running, but as of today you can strike off the first two on the list:
 

  1. October 6, 2013: Jakarta R.A.C.E.  2013 (5k + 10k)
  2. October 6, 2013: Mandiri Run (5k + 10k)
  3. October 13, 2013: ZINC Vertical Running (56 floors of Menara BCA)
  4. October 13, 2013: Allianz Heart Run 2013 (5k + 10k)
  5. October 27, 2013: Jakarta Marathon 2013 (5k + 10k + 13.1 mi + 26.2 mi)
  6. November 3, 2013: the ongoing S4 Run Series (5k + 10k)
  7. November 24, 2013: Standard Chartered Half-Marathon Indonesia 2013 (10k + 13.1 mi)

 
 

All I can say right now is that I’m really excited and nervous at the same time :D Unfortunately, this week I haven’t had the chance to jog outdoors and test the GPS system on my Nike+ SportWatch. I was busy finishing off a project that I’ll be telling you more about in a later post (so stay tuned).

Without further ado, here’s my total mileage for this week (a major change in my pacing strategy as well as improvement in the endurance department):

 

☑ Tuesday, October 2, 2013 – (10’08″ / mi) 3.15 mi31:53 min

☑ Thursday, October 4, 2013 – (10’21″ / mi) 2:68 mi27:47 min

☑ Saturday, October 5, 2013 – (11’48″ / mi) 1.96 mi23:06 min

 
 

7.79 miles is no doubt a big leap from 5.84 miles. Suffice to say that I’m ignoring the 10% rule.

Frankly I’m kind of scared should I be bouncing back too quickly, considering I want to be more stable and consistent compared to last year’s overall mileage progress; in fact it’s clear to see how volatile my heart was beating throughout 2012, and subsequently my emotions. Nonetheless just having the SportWatch on my wrist today is enough to motivate me when the treadmill run starts to feel stale.

I’ve got to get a route outdoors some time this week.

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According to the hilarious rule book


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Fun is serious business :p


 

Despite having used the Nike+ account for the last couple of years, I’ve never really got around to the stuff they have that helps keep you feeling challenged.

We all know at some point that the plateau’s going to come. You might have experienced it in other aspects of your life – your work, your relationship, whatever – and we can all assume that variety in goal-setting is the key to keep all forms of exercises both fun and effective for you. So when I was uploading my workouts to my Nike+ account just now, I noticed this pop-up on my dashboard:

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Right now I’m lucky to be 23, blessed to have a healthy metabolism, and frying calories 24/7. While turning fuel to energy is an essential feat, I set out to create the following goal instead:

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Why? Because sadly, while I can say I used to run 20+ miles per week, this is how I fare these days :(

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So how can you add variety to my workouts? Well, to start off, let me just say that on average I pretty much do the same kind of pacing strategy for all my runs. I always start out real slow and often give myself more time to warm up, often much longer than I believe I can finally “let go” of my burst. Then just before I finish my last mile I’ll sprint till the end.

But on a day-to-day basis, no two runs are equal. Depending on my mood for the day, I vary between the following three factors:

 

  • Speed – I often surprise my body with a quick speed increase during my longer warmups, especially when my mind is telling me that I’m tired and I should just quit trying. Suck it up and go fast for a second or two. You’ll be surprised how easy it gets to breathe after that – even when you go back to going slow.
  • Incline – I hate to admit that uphill workouts tire me out the most. I don’t hate it as many would do, but I don’t love it either. I just think it’s a chance for me to go slow and focus more on my breath. The minute you come down from the dreaded hill, you’ll last just a few minutes longer at your goal pace than before.
  • Duration of intervals – When I’m feeling super impatient, which happens more often than I can admit, I tend to run at 1-minute intervals of steady pace and dashing to and fro. But after more runs than I can count, I feel I perform best at a match of 2-minute steady pace and 1-minute of 80% effort, thus saving up the last mile for the 100%-effort dash. Despite so I find varying up your interval time and effort input as the missing puzzle to having fun. Most of the time I just go fartlek.

 
 

If you’re doing any other cardiovascular exercises besides running, you’ll notice that these three factors play a big role in those areas as well. Think swimming: How fast and how far can you go in a 300 meter-deep body of water? Or cycling: How fast and how far can you go up a 1oo feet hill incline, and more importantly, how long?

If you haven’t taken up the sport, running is a great cross-training option for your main cardiovascular exercise. Ask a runner what they like best about the sport and they’ll most likely to say, “All you need is a pair of shoes :)”

Just for fun: You will almost always find these types of runners in racing events.

Just for fun: You will almost always find these fourteen types of runners in racing events.


 
Care to challenge me next week? Find me on Nike+ (staciapriscilla) and let’s make every mile count!
 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 

On My Mark: Race Dates and On Staying Injury-Free (Week of September 23-29, 2013)

 

Most of us living here in Jakarta are probably already aware that running has become a cool thing in this increasingly health-conscious society. You might’ve also heard of the (nearly) endless list of road races that will be held in the following weeks, so much so that it feels like there is at least one race every weekend.

Central Jakarta on a car free day

Central Jakarta on a car free day

If you’re overseas, I highly encourage you take a look at the capital’s culture by visiting Jakarta. It’s a whole new world from the tourist-y Bali. Let running be your reason to taste the true Indonesian spirit as you make your strides along the Big Durian.

Here I’ve made a short list of the races that will be held in Jakarta throughout the next two months (FYI, today is the annual Adidas KOTR that I did last year at 61:16 min for 10k. I excluded this race on the list along with a couple other races that’ll be taking place in the outskirts of the city):

 

  1. October 6, 2013: Jakarta R.A.C.E.  2013 (5k + 10k)
  2. October 6, 2013: Mandiri Run (5k + 10k)
  3. October 13, 2013: ZINC Vertical Running (56 floors of Menara BCA)
  4. October 13, 2013: Allianz Heart Run 2013 (5k + 10k)
  5. October 27, 2013: Jakarta Marathon 2013 (5k + 10k + 13.1 mi + 26.2 mi)
  6. November 3, 2013: the ongoing S4 Run Series (5k + 10k)
  7. November 24, 2013: Standard Chartered Half-Marathon Indonesia 2013 (10k + 13.1 mi)

 

And nope, I’m still not telling you which race(s) I signed up for :p

So far I’ve been enjoying my Nike+ SportWatch because it runs pretty long so I don’t need to charge it often. It’s also super easy to use and clocks my runs pretty accurately. I have been thinking of running outside all week and drive around North Jakarta looking for a good route to run, but yeah, I’m still on my search for that to finally feel the freedom to run outside again.

As for why I’ve been training indoors all this time, my parents don’t really like it if I run outdoors wherever I want in the city. As long as the route I will be choosing is proven a safe place then I think I’d have a reason to be stubborn and run outside instead.

It’s a different story when I was in Frisco. I just storm out of the door and walk from my apartment downtown all the way to the Pier. I treated the long walk as a long warmup. Those are the days I didn’t actually count my miles and just enjoy the feeling of early morning quietness in solitude and the foggy Bay Bridge. The view in my mind looks something like this:

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Man, there were many hot guys I exchanged nods and smiles with as I do my laps between the Ferry Building and Pier 39. It’s as if these lean, tall guys are huffing and puffing their way right out from the covers of Runner’s World or something. I do wander around in my thoughts sometimes, but hey, I was single at that time ;)

Putting daydreaming aside, here’s a summary of my mileage for this week:

 

☑ Tuesday, September 24, 2013 – (12’10″ / mi) 2.11 mi, 25:42 min

☑ Thursday, September 26, 2013 – (11’30″ / mi) 2:27 mi, 26:09 min

☑ Saturday, September 28, 2013 – (16’39″ / mi) 1.46 mi24:14 min

 
 

5.84 miles is quite a bit more of an increase in mileage than the standard 10% rule from last week’s 4.46 miles. Despite so, I do feel that my stamina swinging back pretty easily, particularly right after I received a pretty awesome full-body massage to ease the tension points on my neck and shoulders as well as the areas around my calves.

If I compare this fitness journal reboot to my previous running log, Making Miles, I think my weekly mileage progress is way more consistent. Back then on some weeks, I ran way more than the previous week as if I was injected with an infinite dosage of endorphins or something, while on others I completely gave up the idea of fitting in a longer workout.

Right now I’m improving at a much, much slower rate, but as 1968 Boston Marathon winner Amby Burfoot concluded in his 10PR article:

 
 

Once again, the race goes to the tortoise. In running, you will almost always win if you follow the path of slow-but-sure.

 
 

I think the 10% rule is only there to prevent runners from getting injured, whether you’re a newbie or someone who’s just getting back into the sport.

If I’m not mistaken I might have mentioned the time I was not allowed to do any form of sport for a whole month due to an inflammation I developed from excessive running and other vigorous physical activities. I never really cared about the resting part of a running regime, or how I can better control my energy throughout the miles I have ahead of my runs.

Over the years, I learned the super hard way that staying injuring-free is a much better factor to focus on rather than merely counting your weekly mileage. Little things like your breathing, your posture, and your velocity actually adds up to balance your effort, energy, and enthusiasm in the short and long run.

I used to hate yoga. Like, seriously. One time my friend and I joined an evening class at our gym in Frisco, and we couldn’t even strike a single pose right.

These days I stretch whenever I can, however I can … though I’m still quite intimidated by some of the poses and admire those ultra-flexible yogis I see more and more around me (including my own mom).

Circa 2010, running toward Ocean Beach via Golden Gate Park

Circa 2010, running toward Ocean Beach via Golden Gate Park, on a good day running with City Running Tours


 

What kind of physical activity do you enjoy most? If you’ve taken up running, don’t forget to find me on Nike+ (staciapriscilla)~ Let’s keep each other on track every week ;)

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via Wikipedia

 

On My Mark: Tech Talk (Week of September 16-22, 2013)

 

Ok, so I’ve spent the last two hours trying to figure out how to sync this week’s workouts to my existing Nike+ account (the one I had when my main device was still the iPod Nano). I went back and forth restarting my MacBook Pro, reinstalling and uninstalling Nike+ Connect, and reading the FAQs as if it’s the bible … until I decided to deactivate my old account and start over.

Why? You may ask.

Because … (drum rolls) …

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I FINALLY GOT THIS BABY!!!!!!!!! :D :D :D

I couldn’t help but skip once I got out of the Nike retail store last Sunday. I made sure no one was looking before the jump.

It’s been too long till I found out my real performance, and compared to the records I had last year (viewable on Making Miles), I’m not doing very well.

 

☑ Wednesday, September 18, 2013 – (14’19” / mi) 1.11 mi, 15:59 min

☑ Thursday, September 19, 2013 – (13’03” / mi) 1.53 mi19:58 min

☑ Saturday, September 21, 2013 – (12’34” / mi) 1.82 mi22:52 min


 
 

The total distance travelled on each treadmill workout I take pictures of tend to include the first five minutes that I always spend to warm up. To account for the inaccuracy, this week’s 4.46 miles is just about the same, if not a better performance, than the 4.95 miles I covered last week.

Like I said, I deactivated the old account and registered for the exact same username I had on Nike+. The tech noob that I am, I got out for my first run this Wednesday, the one that was recorded in the new account as an activity on April 23, without setting the right time and date *facepalm*

But so far I’m getting the best bang for my buck because finally … I get to know THE TRUTH!!! (that I suck). And I need to level up my game as high as I did last year. A race is coming up in the calendar and I couldn’t waste any more time~

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FYI, as of today, I’m thinking about replacing my BlackBerry to the Samsung’s up-and-coming Galaxy Note 3. The Canadian handset maker made it official yesterday that the BBM app is available for Androids, and today the same goes for iOS. The only reason I’m still sticking with the BlackBerry for the past couple of years is that I never needed much from a phone (just something to send texts and make calls with) and that it has BBM on it – but anyone who’s used the BlackBerry device long enough knows the frequent errors are a major hang-up. For quite a while now I’ve been eyeing on the Androids because they’re so cool. Like, you can rely on it not to hang in the middle of writing a text message or shutting down completely when you just received an important phone call. I never really used the calendar or the notepad on my BlackBerry and the whole time, I kind of wish I have some kind of time management tool on the mobile device that I carry around wherever I go.

Why the Note 3?

Because I love using the big display (5.7-inch), and more importantly, using the S-Pen to doodle pigs (hehe). It’s the one thing I do whenever I stop by a Samsung retail store.

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Anyway, I’m going off topic here. Let’s come back to running.

A new account is like a clean slate for me, and I’m starting off on the right track. I won’t regret that I don’t look back, because I know I can always do better than I did :) A true race is with who we were yesterday to become who we will become tomorrow. Always wise to let your future self thank you for who you are today.

Find me on Nike+ (staciapriscilla) and let’s do a mileage challenge every week!!

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via Pinterest / Breathecast

 

On My Mark: Sleep Long, Jump High (Week of September 9-15, 2013)

 

Hello everyone~ Sorry I haven’t been posting as much stuff as usual this week~ I’ve been working on a couple of secret projects that will be revealed when the time is right, so stay tuned ;)

So. Apple launched two iPhones four days ago. No iWatch whatsoever. Rumors are rumors -_-

The next couple of days after the special event, I went out scouring for the Nike+ Gear I’ve been ruminating about for so long, but most bricks-and-mortar stores I’ve checked out so far have ran out of it :( Apparently the running culture in Indonesia is going mainstream, which is awesome. I hope my beloved country starts prioritizing on increasing accessibility to healthcare systems, as well as educating their citizens to take good care of their health, without which as a country we won’t progress any more than this. As the saying goes, our health always seems much more valuable after we lose it.

Anyways, the people from these stores say there’s a new generation of the Gear that is coming out soon (but they don’t know how soon, either it’s true or they’re giving me false hope), but I really need the damn gear soon -_-. I’m seriously tired of taking photographs when they’re just records of unreliable data.

This week, mileage-wise, I ran less, but I really enjoyed my Saturday workout. It was the first time ever I challenged myself to an extreme uphill interval workout, which actually makes my strides longer whenever I dial back to a level 0-0.5% incline.

Although I’m still working on that frequency thing, I managed to make my trips to the gym more efficient. These days I’m working more on building muscles than working on my running endurance. It’s not that my VO2Max has decreased. I’ve just been doing a lot of plyometrics on the step board, lots of stretching, and making time for more sleep and rest as part of my regime (we’re talking an average of 9 hours of sleep).

Nothing feels like a good jump on and off the step board!!!

Nothing feels like a good jump on and off the step board!!!


 

I know I just threw you a bunch of fitness jargon. But I’ll elaborate in a minute.

 

☑ Wednesday, September 11, 2013 – 2.5 km (~1.55 mi), 23:13 min

☑ Thursday, September 12, 2013 – 2.29 km (~1.42 mi)23:02 min

☑ Saturday, September 14, 2013 – 3.18 km (~1.98 mi)31:16 min

 

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So. 4.95 miles is still a solid improvement, considering last week was a sudden rise from the previous 4.86 miles to 6.56 miles. I guess this is the pre-plateau phase. The way I see the next step is to increase my workout frequency while maintaining time and effort efficiency.

Sleeping more, I find, has improved the way I breathe. These days I breathe about 6-8 times a minute, but so deeply that the air I inhaled through my nasal tube reaches down to my belly. It’s actually the right way to breathe, according to Ben Greenfield, 2008’s NSCA National Personal Trainer of the Year, on the Get-Fit Guy. I find that short breaths, be it through my nose or my mouth, causes mild headaches sometimes, and whenever I want to make a sprint at the last few minutes of my workout, taking short breaths exhausts me faster.

I’m not sure how resting more relates to better breathing, but I guess I just cut back on stress hormones during the extra hours I slept.

Infographic-Breathing

Let’s go back to the whole jargon I threw earlier: VO2Max, also known as your maximal aerobic capacity/oxygen uptake, is the standard measurement to indicate an individual’s physical fitness, but it’s also a term often used among runners when it comes to running economy. Ideally, as a distance runner, your pace shouldn’t tax your body with too much oxidative stress, lest you run out of energy during the last mile of your marathon. From an economics perspective, you want to keep the pace up as much as you want to conserve energy. So too much oxygen uptake at a stride prevents you from lasting till the finish line.

119219-117239As for plyometrics, or what I call exercises that fight against gravity (hehe), they basically train you to use as much force as your muscles can in as little time as possible. I know I said I’m working more on building muscles, which most people would think I’d spend 20 minutes working with heavyweights and just play around with the reps, but what I love about plyos is that I’m exerting more eccentric effort as opposed to a concentric effort (think divergent vs. convergent forces). Plus, plyos are more dynamic and they train not just your power, but also speed.

Here are some basic plyos for you to try:


 

Or … you can always just jump :)

My normal step routine basically involves hopping on to the board and jump backward to my original position for 10-15 reps, as well as jumping side to side for another 10-15 reps – with little rest in-between. Really basic stuff you can try too, right?

 

Get right on it: What’s your go-to workout to squeeze in-between schedules?

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

 

On My Mark: Musings On the Quantified Self, and Why You Should Wake Early (Week of September 2-8, 2013)

 

Hello everyone :) I’m sure you guys have heard about the Galaxy Gear (which looks A LOT like my broken 6th-gen iPod Nano when attached to its watch strap). Three days till the official Apple announcement of the iWatch, and 4 weeks till I decide which gadget would be my wrist’s best friend.

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Apparently, tech analysts are seeing huge potential in the nascent smart watch market, at least, for the next five years. Why? Because they embody the ideal device to track the quantified self (QS), and that the device is wearable.

The idea of lifelogging is nothing new (I mean, blogs have been around for decades). People are simply becoming more aware of themselves and of how much control they actually have over their own lives, so naturally, the QS market (think Nike+, Fitbit, Jawbone, TicTrac) rose at an astonishing rate in the last few years.

Though the States is practically a hotbed for the QS movement right now, the rest of the world is catching up fast on the idea.

As Malcolm Gladwell puts it on Debbie Millman’s Brand Thinking and Other Noble Pursuits: “Maybe the modern version of introspection is the sum total of all those highly individualized choices that we make about the material content of our lives.” The sum total of the quantified selves, such as your weekly mileage as a runner, your nightly data in hours as a sleeper, your published articles per annum as a writer, your selfie frequency of you wearing a certain brand’s items as a valued shopper, and every other quantified parts of who you are … they show all the material choices that you have made, and therefore to a huge extent, they define you.

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This phenomena simply intrigues me. No doubt it’s been around for centuries (think: the fashion industry), but today, the consciousness of the self, more so for a regular consumer, is so much more pronounced. Perhaps it’s the convenient ways we can communicate today, and how easy it is to put things we value up on display. It’s not just what we put out on the internet; it’s us, individually, that becomes the medium.

An individual becomes a walking personal brand who embodies his or her set of ideals alluded to the chosen statement pieces he or she own, of particular brands and of particular reputations, to state who he or she is in the face of the the general public. The streets are turning into runways, I suppose, so hundreds of years ago, Shakespeare had it right: We customize our consumables as we like it, because all the world’s a stage in which we are merely players …

Anywho, I’m not the least enticed by the Gear, but the S III is flirting with me. That will take another blog post, and my current savings are strictly reserved for the much, much anticipated pacemaker.

So here’s what my inaccurate mileage for the week (Gosh, it’s really been forever since I last know how I’m really performing):

 

☑ Wednesday, September 4, 2013 – 4.47 km (~2.78 mi), 40:27 min

☑ Thursday, September 5, 2013 – 3.38 km (~2.1 mi)31:42 min

☑ Saturday, September 7, 2013 – 2.71 km (~1.68 mi)26:22 min

 

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6.56 miles is great. Sad to report that I have not yet made it a second nature to wake up early (I want to become a morning person again), I’m starting to wake up hours earlier than I did on the previous weeks.

So I gave myself reasons why waking up early is a good thing. Besides, society’s most successful people have repeatedly owed their dues to the early-bird adage.

Adding one more day to my workout schedule did help me sleep better. At least, I don’t get up that much during the night this week, and I doze off to sleep faster as well. Perhaps I should add one more day next week.

Here are some reasons I tell myself why rising early is awesome:

 

1. You can witness the first rays of sunlight.
Be the first to welcome the promising day ahead. A cup of herbal tea makes a perfect combo with sunrise too.

 

2. You can get over the excessive thoughts that hinder your productivity.
Waking up early lets you have a chunk of time to plan your whole day. Leave no room for overthinking useless stuff, like whether you’ll accomplish the tasks or not, or whether you’re good enough if you don’t (I have a volatile sense of self-worth. I’m on it).

 

3. You are reminded that you are not the one in control.
When you quit rushing through your morning routine because you’re late for your commitments, you have a quiet moment to remember that God has your back. So breathe.

 

4. You can strengthen your self-control.
Sweat first thing in the morning, and the self-control muscle will work like magic throughout the rest of the day.

 

5. You can tidy up your space a bit.
This is really a no-brainer: When you surround yourself in a clutter-free environment, you’re encouraging productivity. Clear the stuff you don’t need to see every day and focus.

 

6. You can have all the distraction-free moment for yourself – something you might need more than others around you.
Before the world wakes up and buzzes you with its business, you have all the time and space to give your undivided attention to your biggest priorities for the day. You own it.

 

7. And finally, you can eat a good breakfast.
No more mindless quickies and fast foods before you get to work. Sit down and have a good bite of your breakfast. You know that a healthy kick-starter has a huge and positive impact on your mood and energy levels through the rest of the day.

 
 

There’s still a bunch in my head but I’m tired of typing for now :p I found that this is a great practice to motivate yourself. Try giving yourself reasons to do well, and you’ll actually start to feel good about the process :)

 
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What about you? Are you an early bird or a night owl?

 
 

Disclaimer: The regimen on this post is never intended as a substitute for personal training. It’s for your entertainment/educational purposes only, and personal accountability in my part. For professional advice, always consult a certified health and fitness trainer.

 
 
 
 
 


Stace

 
 

via The Telegraph / Frankwatching