Wednesday, May 28, 2014

It's time to celebrate!

We are excited to announce an all-new training program for summer!

Join our Sole Health 10K and Half Marathon Running Program! It's going to be a celebration every week! Here are all the details:

What: 12 Week 10K and Half Marathon Running Program
When: August 24 through November 16, 2014
Where: Moonlight Beach - Encinitas, CA 
Time: Every Sunday at 8:00AM for both groups (some runs will meet on Sundays instead, dates TBD)
Price: $100 (race registration is not included) 

Register online:

Program Logistics: We will meet Sundays starting 8/24 at 8:00am for both groups. The groups will be training for the Celebration Run 10K and Half Marathon on November 16, 2014. The cost of the program is $100 which includes a detailed 12-week training program, weekly coached runs, information seminars (including info on running form, nutrition, injury prevention and more), discounts on running gear, product samples, a technical t-shirt and much more! Race registration isn't included in the program fee. Check out the Summer 2014 Celebration 10K and Half Marathon program page for more information.

Questions? Email me at with any questions you may have.​

Sunday, May 25, 2014

Make your own hummus!

Photo courtesy of 
The FDA has recently recalled several dips, including hummus, sold at Target and Trader Joe's stores throughout the country. This doesn't mean you shouldn't eat hummus. It means you should make your own! Making your own hummus is super easy and a great way to monitor what you're eating. Here's our favorite recipe:


2 cups dried chickpeas
1/2 - 1 cup chickpea boiling water
1/4 cup raw sesame seeds
1 tablespoon olive oil
1/4 cup lemon juice
1 garlic clove, peeled
1 teaspoon ground cumin
Salt, to taste

Place the chickpeas in a medium pot. Cover with water so there's about 1-2 inches above the chickpeas. Cover and bring the pot to a boil, boil for 5-10 minutes and then remove from heat. Let stand for about an hour to fully cook the beans. After the hour, drain the beans but keep up to a cup of the water.

Combine all ingredients in a blender such as a Vitamix, except for the water.

Process the hummus continuously until it becomes very smooth, 1 to 2 minutes. Scrape down the sides of the bowl as needed to integrate any large chunks and add the water a tablespoon at a time until you reach the desired consistency.

Serve with veggies, pita chips, crackers, etc. You can add things like roasted red peppers, chipotle powder, etc., as you're blending the hummus for variety. One of our favorite add-ins is pureed pumpkin. Check out our recipe here. Enjoy!!

Monday, May 19, 2014

Take a leap of faith.

All important journeys begin with a leap of faith. It can be a scary process. What if I'm not successful? What if it hurts? How do I do this? Where do I start?

It doesn't have to be scary. Whether you want to start a new running program, are hoping to take your training to the next level or are coming off an injury, we are here to help you reach your goals. With a solid training plan developed specifically for you, endless information, motivation and encouragement, working one-on-one with a running coach is the best way to see the progress and results you're after. When in life do we adults have someone cheering for us? When in life to we have someone working for us, with us and in our corner 100% of the time? 

Now. Now is the time to have someone in your corner. 

We're offering 15% off all coaching services now through May 31. That's right. All coaching services. Face-to-face private coaching, online coaching with some in-person meetings, online coaching without any in-person meetings (this is great for local and non-local peeps) and small group coaching for just you and a couple of friends. Don't want any ongoing coaching? You can get just a training plan at a discounted rate as well. 

The options are endless. All you have to do is pick a goal and take that leap.

To learn more about our individual coaching services, check out our website. The 15% discount applies to all new clients setting up new services through May 31. Get in touch if you have any questions

Sunday, May 11, 2014

Race Day is the Best Day

I've said before and I'll say it again: I love my job!

There are few people in this world that truly love what they do. Yes, I get to run for a living and that's all fine and good. But it's the connections with people from all walks of life that really does it for me. Running is the great connector, the common ground for so many people. I am so very honored that people choose to share their experiences, goals and accomplishments with me. It's a privilege to be a part of that experience and to have the trust of my runners to help them reach their goals. When I see them cross a finish line, either in person or virtually, it's my accomplishment too. When they reach their goals, they're my goals too. They're my little chickadees and when they find their wings and soar, it's a beautiful thing.

This past May 10th was the goal race for my spring running programs. The Girls on the Go 5K, 10K and Half Marathon in Mission Bay was the backdrop for a truly amazing day. Over the past 12 weeks, these runners found the time to train, often juggling jobs, babysitters, traveling and more. They worked so hard and with every run got that much closer to reaching their goals. For most of them, the race was to be their first 5K, 10K or half marathon, respectively. Regardless of it being the first for 50th, it was a big deal for all of them. There's no such thing as a throwaway race.

The weather was great: chilly at the start, mostly overcast and little wind. Though my half marathoners did get some higher temperatures and humidity as the race went on. You wouldn't know it was difficult for any of them, though. They all performed so well! All my runners did an absolutely fabulous job. I had tears in my eyes and goosebumps on my skin all morning.

I'm always sad when a program ends. It's bittersweet, really. I'm so happy at all everyone has accomplished. I'm a proud mama seeing all her babies leave the nest. But I'm sad that I won't be seeing them as regularly as I was. I know I'll see them all again and we'll run together often. But a running program and the participants are always special to me. We become friends and a little team, working together for a common goal. I love these kids and I'll miss them!

The 5K and 10K runners kicked some major booty!
The half marathoners were just so impressive. They did such
an amazing job! So proud of everyone!

Friday, May 2, 2014

Dirty Little Secret

I have been hiding a little secret. I'm injured.

Let's discuss, shall we? 

There are times in a runner's training when they have to skip a run or two due to a busy schedule, an unexpected event, or simply because they want a break. Then there are times in a runner's training where they are forced to skip runs. They're injured.

I don't get injured often. In fact, most of my injuries are self-inflicted, such as tripping and spraining my ankle while on a trail run. Or walking into a door and breaking and dislocating my little toe. But those are different stories for different days. This time, I've torn my hamstring. Well, it's either a hamstring or adductor tear. An MRI will confirm. Sigh.

Injuries are very hard for many runners to deal with, for a number of reasons. While some runners actually look forward to the little break for a welcome rest, others completely freak out. As you can imagine, I am part of the group of runners that freak out when injured. Not only because my job is to run, but it's my therapy, time to myself, etc. I've been dealing with hamstring issues since my twin girls were born. I've had some piriformis issues as well and I just did what I knew to keep things loose, strengthened the areas and took things easily whenever possible. 

Sometimes that's not enough. After dealing with these issues for some time, my hamstring kept getting worse. After my 50K last month, it was horrendous. Mainly because the race course had us climbing almost 5000 feet over 5 miles of rocky terrain. It aggravated my hamstring like you wouldn't believe. Which lead me to the doctor. And here I am. 

Injuries Hurt

Obviously, most injuries cause physical pain. You've pulled a hamstring, torn a ligament. It hurts. Well, that pain can be more than just physical. Pain can also be emotional. And most runners can get slightly depressed when they're dealing with an injury, especially for those that require weeks, if not months, of rest. My injury still allows me to run, thankfully. But I need to run slower, cover less mileage and avoid hills. Not an easy task for me. 

Like me, many runners use their running as therapy. When they are feeling stressed and frazzled, their running serves as a way to release that stress. When they can't get on the road, they don't know how else to deal with their stress. 

Another aspect that may be lost for runners with injuries is the social aspect of running. For many runners, their runs with their friends are much-anticipated social gatherings. This is the time they catch up and talk about what's going on in life. When they can't participate, injured runners often feel left out of their social circle, and for some, cut off from their social support.

Most runners can tell you that running is more than just a hobby for them. They may not be professional runners or coaches, but running is a part of who they are. And when they can't run, some runners don't know how to deal with themselves. They suddenly have all this time and can't do the one thing they love the most. It can be especially difficult for the non-runners in the injured party's life. They may not understand why their favorite runner is so depressed, irritable, or stressed out.

How to Deal

It's really important to look at your time differently while injured. While it is heartbreaking to not be able to run, you have to use this time to take care of yourself. You're injured because your body has a weakness. You have to help that weakness get strong and the only way to do that is rest. Injury is your body's way of telling you to back off. Try to figure out why you got injured in the first place and get stronger. Speaking with a sports medical professional is always your first line of defense for determining how you got injured, how you should treat it and what you can do to prevent it from happening again. I saw Dr. Runco over at the San Diego Running Institute. They are fabulous there and I highly recommend you making the trip to their office if you're suspecting your aches and pains are more than just normal running aches and pains.

Try your best to stay positive and upbeat. While it's so easy to get depressed over your injury, it's important to understand that this happens to most runners at some point during their training, and you will get back on the roads. Just because you're injured, it doesn't mean there's something inherently wrong with you or you are not a strong runner. Quite the opposite. No one runner is immune from getting hurt, regardless of experience or ability. But don't try to run through your injury. If you don't take the time to get better, it will only take longer to recover.

Find other ways to cope with stress. If other forms of exercise are out, returning to other interests that may have been ignored for some time is one way to deal with stress. Start a new book, learn how to knit, or catch up on your movie watching. Whatever you find enjoyable, take this time to reintroduce yourself to it.

Stay in touch with your running friends. Call, email, text, whatever you did to set up your runs, do it now. You know that you don't have to just see each other when you're running. Set up a time to see a movie, grab dinner, or just talk. Thankfully, I'm still able to run, albeit slowly and for not as long as I'd like. So I'm able to keep up with my friends and clients. Unfortunately, not everyone is as lucky and they are sidelined completely. Don't let your running friendships slide simply because you're not running. But if hearing about all your friends' running adventures is bothersome for you, ask when you get together that you stick to topics that are not running-related.

Talk about how you feel. Let the people in your life, both running and non-running, know that you are going through a hard time. They will be there to listen and be a source of support as you get through your injury. Being injured is a big deal. But you don't have to "suck it up" and pretend everything is fine. If you're feeling badly, lean on those around you.

Try to use your down time to enjoy yourself. If your injury allows it, try out a new form of exercise. Go swimming, go for a bike ride. Try yoga. Work on your strength training. This is actually quite important in preventing future injuries.

Dealing with injuries is hard for many runners. But if you accept the fact that you're injured and use the time to find out other things about yourself, it may just be a little easier to move forward.