Challenge of the Month: 30 in 30

Has it really been since September that I last wrote? I was taking a couple of classes to clear my credential (a costly endeavor in taking classes that are mostly busy work so the state of California feels I’ve sufficiently jumped through enough hoops as a teacher/administrator).

I’m free of that nonsense and I want to re-focus on my running. I’m also hoping to revitalize my Meet-up group – Run for Wine. Living 40 minutes from Napa and Sonoma makes it apropos for the area and wine is a pretty good motivator.


Each month I’m going to pose a challenge in an effort to get myself and others running regularly. For experienced runners, the plan is to work up to running the Water to Wine Half Marathon on August 7, 2016. For new runners, you’ll work up to running 5K’s and the Water to Wine 10K on the same day. If you don’t live close by, chose another 10K or half marathon to work towards. The important thing is to sign up for your goal race ASAP, especially if you plan to run Water to Wine. It fills up fast. Water to Wine

In addition to the challenge, I’ll be posting about motivation, inspiration, books, and other information on running. Sometimes I’ll try some crazy suggestion from a blog, Pinterest or a magazine and let you know how it goes.

If I can figure it out, we’ll also have a forum for sharing your experience with the challenges, asking questions, or whatever sparks your fancy.

If you decide to proceed with the Challenges, please read my disclaimer.

Challenge One: 30 miles in 30 days – Jan. 5 to Feb. 4 2016

That’s 1 mile a day or 7 miles per week. If you’re and experienced runner it won’t seem like much to you. For others, you may be a lapsed runner wanting to get back into it or you could be trying to run for the first time. Suggestions for different types of runners are below.

Experience regular runners: This won’t be much of a challenge for you so carry on with your routine, just be sure to get 30 miles in 30 days.

Lapsed 3 runs a week runners: Simple 2-2-3. Pick three days you will run and try to make them the same three days each week. Run two miles on two of the days and 3 on the third day (weekend day is good as you will be building up your long runs as the months pass).

Walkers to Runners: Suggested plan for 5 days per week, because you want to build up slowly and create a habit. It’s harder to create a habit that’s only three days per week, rather than one you do most days.

Week 1: Each day start with a half mile of walking at a pace slightly faster than your normal walking rate. Then do a slow jog for a quarter of mile. Finish with walking for another half mile. Do that 5 days a week and guess what? You’ve actually exceed your goal by a quarter mile. Congratulate yourself!

Week 2: You’re still doing 5 days per week. This week we are going to increase the amount of time jogging. Walk a quarter mile, jog a quarter, walk a quarter, jog a quarter, walk a quarter. That’s 1.25 miles per day. Again, you exceeded your goal so pat yourself on the back!

Week 3: Repeat Week 2

Week 4: Warm up with a quarter mile walk, jog a half mile, walk a quarter, jog a quarter, cool down with another quarter mile walk. I know, it’s actually 1.5 miles, but you’ve exceed your goal and you are ready for the next challenge.

Reward time! Be sure you set a reward for yourself. We need those now and then to keep us motivate. If you are in the Run for Wine Meet-up group Wine at La Scala in WC on Feb. 5 at 6:00 PM.

Trail Etiquette: Preaching to the Choir

If you’re reading this, you’re probably a runner, so in many ways I’m preaching to the choir. However, I have included a tidbit about acknowledging fellow runners.

As an educator I’ve learned to try to put things in the positive. Supposedly you’ll get a better reaction from your students and they are more likely to do as you ask. ie; “I know that text from your boyfriend who you just saw 5 minutes ago is really important. I’m just going to take your phone to be sure all of those texts are nice and safe in my desk drawer. I bet it will be more rewarding to read all of those texts at the end of the day.”

  1. I’m really glad all 5 of your friends are side by side across the entire trail. I bet your conversation was so engrossing which is why you didn’t hear the 5 times I yelled “On your left”. I didn’t mind running through the dry knee-high brush. You know, I bet you’d all hear  each other better if you walked closer together. Maybe two in the front, three in the back and staying on the right of the trail.
  2. Wow! That’s an amazingly huge shit your dog left in the middle of the trail. It’s so environmental of you to not use those plastic baggies the Parks Dept. so generously provides. Did you know they are actually biodegradeable? I bet you’ll feel a lot better about picking up your dog’s shit. Oh, and if you have your dog shit off the trail, you’ll actually be closer to those generously provided baggies

.dog poop

3. You know more dog owners should allow their dogs a big lead on the leash so they can roam all over the trail. That’s okay that your dog darted out in front of me. I didn’t need that skin on my knees and palms. It will scab over and regenerate, no problem. And gee, without those scars, I wouldn’t have a good story to tell.

Tripping a Runner with Dog

4. I get it, you’re tired, maybe your music is loud. It actually feels good to wave and say good morning to my fellow runners and not even get a nod in reply. That guy who waved and smiled when he ran by was probably some kind of crazy man. People always say I’m crazy for running. Yet, it would be nice if all us crazies could be crazy enough to give a simple smile, nod, wave, hello. It just makes everyone’s day and run a little brighter.


It’s a little obvious I’m fluent in sarcasm and profanity, but I was just trying positive behavior modification. Please don’t think I don’t like dogs. I really do. I’d give anything to have a dog to run with, but I know it’s a big job to have a dog. With a big job of my own and two kids, it will have to wait a while. I’m thinking lab, retriever mix.

Despite a few mishaps, my run on the Lafayette-Moraga trail was beautiful. And I really did appreciate the few runners who did wave, nod, say hello.

Is it a hill or isn’t it?

I started running in middle school when I lived on Camp Pendleton in California. My dad was a career marine and both of my parents ran marathons, so I’m no stranger to the insanity of running. There I was, 12 years old, already 5′ 6″ and skinny as pole, side-by-side the with the rest of the fools on our first run up a hill the marine recruits called Agony Hill. It was like running a 300 foot sand dune. I was young, skinny, a good ocean breeze and I was flying up that hill, then swooshing down the sandy slope like I was skiing Mont Blanc.

Here’s a pic of it today. It’s also called Reconridge and the Grim Reaper. I remember it sandier, but you get the idea.


Now I’m much older, a couple inches taller, and most definitely not that skinny. I’m also not that naive. It’s called Agony Hill for a reason. I don’t need to revisit it.

Running wisdom says we should run hills once a week, but what constitutes a hill? When is it a rolling incline or a mother-lovin’ monster of a mountain? Today, I can’t run anywhere around my house without running up and down hills (thank you San Andreas fault). See the elevation change in this morning’s run below:

I’d consider the majority of this rolling hills. Short quick strides for 20 seconds and I’m up, but the last one is a challenge, a 206 ft elevation gain. It burns the thighs, but I’ve done it so many times I know I can make it so I keep telling myself, “suck it up, you’re not walking, you got this, your body is powerful, think how good you’ll feel.” Yet I can’t help but wonder, does this constitute a hill or am I just wimp? I’ve run much more challenging hills in races, the kind where most people are walking. So I ask my fellow runners, what constitutes a hill and how much time should I be ascending these hills to gain significant benefit? Thoughts?

Up and Running


Up and Running truly has multiple meanings. Most importantly for this site, I’m writing again. I’m going to write about what I love to do: Run, read books, and be with my family (my husband and two boys 14 & 9).

Running has done so much for my life. People who don’t run think getting up at 5:00 AM to run or training for a half marathon is crazy, but runners get me, and they know as much as I do, it actually keeps the crazy away. Running keeps me sane, helps with anxiety and mood, clears my mind, and makes me better at my job, being a mom and wife, and generally just enjoying life more. I think I got the punctuation right in that last sentence so it wasn’t a run-on sentence.

crazy runner

If I didn’t run, I couldn’t sit up in my room blogging while my son and three of his friends watch football and run around my house. Yeah, I think, someone’s going to get hurt, but I’ve had my run and I know that if they don’t get hurt, how will they learn? I think that boys need bruises, broken bones, and lost allowance to understand that bouncing their buddies off my furniture is not the best idea. If that doesn’t work, I’ll take away the video games. Now that hurts!

One reason the East Bay is fantastic for running is the trails. Trails, trails everywhere. Paved trails, dirt trails, flat trails, hilly trails, we have them all. Today’s run was along the Contra Costa Canal Trail. 13.8 miles of paved trails that wind through Martinez, Pleasant Hill, Concord and Walnut Creek, intersecting the Iron Horse Trail in a few places.


Recently I’ve added strength training and cross training to my running and I’ve gotten SO MUCH FASTER!! I use to think I was such a turtle running out there, but now, I’m pretty decent keeping my pace under 9 minutes, which for me is fast. Not wicked fast, I’d like to be wicked fast. The plan now is to maintain that pace for 8 or 9 miles and run an 8.4 miles race in Briones on November 22. No little 5K turkey trot for me, I’m going to eat, drink and be merry on Thanksgiving because I kicked some ass on pretty challenging trail. I’m going to need  a lot of inspiration!