Tag Archives: Marathon

Fitness #FaceofFitness Contest!

I entered this* on a total whim the other day, and actually think I was pretty late to the game – it shows on the contest that voting started October 19 and ends today? – but regardless, I’m in!

Fitness Magazine’s Face of Fitness Contest
(tweet/share with #FaceofFitness hashtag)


As of yesterday I went from #229 to #30, and now it’s kind of exciting and I’m here to ask for your support! You can see my submission below, and if you’re so inclined, please click through to vote:

lululemon Georgetown Ambassador Run 1

Vegetarian BQ Marathoner

By day I am a corporate wellness dietitian, coaching people to change their lives and make healthier choices. By any other time I am a runner and yogi, spreading my passion with anyone who will listen, run or stretch with me! I lead weekly group runs as the Georgetown lululemon Run Ambassador, share my adventures in fitness through my blog – dietitianontherun.com – and join fitness groups around DC to meet like-minded people. Two years ago I cut out meat from my diet, and was training for my first marathon. My own food philosophies and habits were evolving. Now I have four full marathons behind me, and as of October 2012 I am a Boston-qualifier. I love to help people realize that finding your fitness passion will open doors in every aspect of life! By challenging yourself you realize what you’re truly capable of – that the lines of your comfort zone should always be tested. My face is always smiling because fitness teaches me how to grow and become the best version of myself!


I sort of have a career history with Fitness magazine…we continue to cross paths!


Thank you for your vote and/or for coming here to read the story!



Filed under about me, Goals, Lululemon, new things!, running

Marathon Recovery Week: Rest & Routine

Well, if there’s one thing that will make sure you stay in and rest after a marathon it is a hurricane warning! Thanks, Sandy.

We lucked out for the marathon on Sunday, with nearly perfect conditions (save for some windy miles), and that luck continued. The storm passed over us resulting in two days working from home and a few without power in the area. But in the District we saw little other than rain, wind, and sacrificed leaves, branches and public transportation.

NY & up the coast – we’re all pulling for your recovery. Come to DC if you need an escape – we’re welcoming!

So, with that, recovery week has been easy (as it should be)!

No running – duh. I take one full week off after a marathon; usually I’m stir-crazy by day 3 and really ready to go by day 5. This week? We’re at day 4 and I have zero desire to test anything out and am still feeling tight up and down the legs. I went for a walk today, which is the closest I’ll get to a “stride” for at least another few days.

Yoga, please! I bought a yoga pass last week with every intention to use it all up during my post-race refrain-from-running phase. In an effort to ease back in, I went to Sunrise Yoga on Wednesday morning. The instructor, recognizing most of us in the class, almost decided that since we were all ‘experienced’ it could be a tough class! Then she saw our 6:30 am reaction and said, “What, did you guys run a marathon or something?

MCM recovery yoga


Luckily I wasn’t alone –another racer + run-group friend was there, too. Well, um, we did, actually…take it easy on us!

Fuel me up! Refueling on Sunday was rough. I could barely stomach brunch – more salty potatoes, please! – and tried hard to eat in response to cravings for the rest of the day.

What’s a marathoners best friend? Take-out! My instagram words: “amazingly convenient when your legs don’t want to move. #hungryrunner”

Takeout dinner

The rest of the week has been an effort to fuel the bottomless pit that is my stomach. Homemade pizzas, quinoa, chips, hummus, veggies, pumpkin, etc…

homemade gf pizzaspumpkin cooking

Hydrate & replenish: the drinks of choice have been water and coffee, but yes there’s been a glass of vino & a beer with that pizza.


This race rocked me up and down – my abs hurt to laugh on Monday, and my back was stiff until Wednesday. The soreness is still lingering and that makes me happy in a masochistic way. I left everything in those miles, and I wouldn’t have it any other way!

This month will be one of deep rest, as Katie puts it. I have one race on the agenda – the Run for Shelter 10K on 11/17 – and a lot of yoga in mind. Otherwise, I’ll run easy when I feel like it and try to stick with a loose routine so I can start fresh when I’m ready to.


What is/are your preferred recovery method/s? I’m 2-for-3 in effective 26.2 rest and rejuvenation, and always learning.


Filed under doin things My way, health, learning, marathon, running, Yoga

Marine Corps Marathon: Run DC for Boston!

Well folks, it wasn’t raining on Sunday morning and the hurricane held off for us! We ended up with ideal running weather for most of the race (60* and overcast), completely lucked out. I wouldn’t change a thing about this day…

I set a lofty goal for this race, but wasn’t willing to let it go. If you want to take the island, burn the boats. I know all too well from coaching and personal experience that as soon as you give yourself an out, you’re 1) deciding that not even you believe your goal is possible and 2) setting yourself up to let it go.

Burn the boat – go for 3:30! If you don’t try, you’ll never really know.

MCM outfit   bib longMCM morning readyMCM gear   sign 2

It started with a 5 a.m. wake-up call, to make it on the Metro by 6. It takes at least 10-15 minutes just to get out of the station once you arrive at the Pentagon! Then you’re looking at a long walk to the bathrooms, bag-check and eventually the race start. Consider this your warm-up!

Lines weren’t too bad, and I arrived to my corral with about 15 minutes to spare. I found those Pacer balloons right away and headed over to join in the fun, taking everything in and the throw-away jacket off.

THE PLAN: Run with the 3:35 group for the first few miles (exactly how long? TBD). Break off to eventually settle into an 8 min/mile pace.

MCM banner _ Congrats Runners

Miles 1_3 elevation Miles 1-3: Our pacer warned of the initial uphill battle – we would take it relatively easy and then use the downhill to balance it out. Given the crowded start, you don’t have much of a choice! It takes a lot of weaving, watching the ground to avoid potholes and making sure these miles don’t spend too much energy.

My first clue that this race & I were on the same BQ-or-BUST page: it was easy to keep up – vs. last year when staying with the 3:35 group was requiring way too much initial effort. Early win!

I stayed right with the crew– those hills lending a helping-hand – and focused on effort. Keep it easy, keep it easy, keep it easy.

5K – 25:06 – 8:05 min/mile – Perfect.

Miles 4-6.2: Passing over the Key Bridge brought me to the first D sighting of the day – hello! He had his bright neon-green sign (recycled from last year, thanks to its effectiveness & familiarity) and a big smile. I loved it; he knew I was cruising nice & easy. I had passed the 3:35 group, and was one mile out from worrying how far behind me they were.

10K – 49:18 – 7:56 min/mile – Building a cushion.

As my feet stomped on the 10K mat, I knew updates were being sent and everything felt right. “Here I come, Boston…”

Miles 6_9 elevationMiles 6.2-9: Heading up Canal Road brings us to the first deserted stretch. Spectators are few and far between (understandably) and there’s a steep hill up ahead. I charged up conservatively – this won’t be last hill to tackle!

My coworker Jared was waiting right in the middle with his girlfriend – more familiar faces and a Hey-I-know-you! grin…

Mile 7 JBR tweet

The passing high-five was so hard it left my hand tingling – there was a lot of oomph behind that cheer! Keep powering up, up, up… Coming back down into Georgetown greeted me with D sighting #2.

Feeling good? Yep! Need anything? Nope!

For every mile there was a feeling of gratitude that I was here again, doing this race again, testing my limits again. There was a flashback of right here, last year, I felt ___, and a mental check-in with the here and now.

Mile 9 was crucial last year; I realized I was running a sub-3:35 in a 3:40-goal. I wondered what would happen.

your body hears everything your mind says

This year? I was running my sub-3:35 goal, landing every step with intention. My pace felt easy (for now), but I knew what every mile ahead looked like. Stay positive; focus on this mile and this effort. Save your energy and take all of this in…

15K – 1:14:05 – 7:56 min/mile – Spot ON.

Miles 10-12: The crowd is thick, loud and amazing! We’re essentially running through a tunnel. (Side-note: apparently Bart Yasso was at this spot, mixed in the crowd! Awesome.) We pass behind my favorite memorial, Lincoln (hey friend!) and right onto Ohio Drive. Running on a flat stretch along the water I saw D again, taking a few sips of water from his bottle (spoiled, yes). He warned me that the wind was picking up, and to draft or run with a group if I could*.

I saw a sign** that would push me around Hains Point and onto the mall:

Today is not that day

Photo source.

**Another sign we saw a few times: Paul Ryan would have Finished by now!Clever.

Miles 12-15: Distractions welcomed! Running around Hains Pt. will never be “fun”, but it’s flat and it gets 3-4 miles out of the way. There were a few cheer groups, a band or two and a lot of signs put into the ground every ~20 yards (by the Pacers group, I think?).

As soon as we made the turn around the top of the peninsula (now on the North side), it hit. *There’s the wind – hello! I held onto my hat for a few strides, overhearing someone say this would give us a tail-wind over the bridge. If that’s true, enduring it now is totally worth it. If not, thanks for the hopeful distraction!

20K – 1:39:17 – 7:59 min/mile – Sticking with it.

HALF – 1:44:45 – 7:59 min/mile

Hello again, D! He was parked at miles 15 & 17, right near the same corner. Yep, feeling good!

MCM running 2 Keep going no matter what

Miles 16-19: After a quick out-and-back on Independence Ave, we’re finally on the National Mall. It’s gorgeous, mostly flat and still packed with the best spectators. The wind is seemingly blocked as we loop around the front of the Capitol and I see D one last time before the bridge.

30K – 2:30:20 – 8:03 min/mile – Beat. The. Bridge.

My mind flashes back to painful running memories – if I do anything on this day, I will BEAT THE BRIDGE. Here we go…

MCM sign I will

Miles 20-22: Remember the ups and downs – remember how long this stretch feels…

A lot of people stop to walk here – last year that was my weakness, as it seemed so much better than running. This year it was my strength – keep running, you’re fine!

I saw D twice (one lane of the bridge is open = perfect for cycling spectators!) and he reminded me that everything was on pace. He said my Mom had been tracking & texting, and she was excited! I so happily took water & motivation from him.

When I made it to mile 22, and didn’t need to use the Water stop as incentive to get to the end / take a walk break? Huge win! Things were undoubtedly starting to hurt, but all systems were still going.

35K – 2:55:52 – 8:05 min/mile

MCM lululemon cheer stationMCM lululemon sign Kim Kardashian

Miles 22-23: Hola Crystal City, I’m back!

The best part of this stretch was knowing that the lululemon cheer station was here and ready to dance with us (and/or hop in to run a few yards)! It was a huge boost to see them – Hi Katie + pup! – and listen to their pumped-up voices.

Thank you, team lulu!

MCM running 1
Photo courtesy of fellow Run-Ambassador, Melani.

The bad part about this stretch was the new route – we had a few extra inclines and ramps thrown in, vs. the old out-and-back. On any other run, those elevation changes wouldn’t have made an impression. When you’re racing, and 23 miles in? They hurt.

I took my only water stop around mile 23, walking for a quick 20 seconds and thinking nothing has ever tasted better.

Miles 24-26: I reminded myself over and over and over that I was BQ-ing today. (I may or may not have repeated it in my head to the tune of “We will, we will Rock You!” by Queen.) This was it! We powered through gusts of wind – holding onto my hat again – and the extreme fatigue that sets in at this point. I knew my pace was slowing, but not enough to throw me off.

40K – 3:22:29 – 8:08 – Bring it home…

Somewhere in that last mile I saw Ivan & Elizabeth – it shocked and surprised me in the very best way (also saw them back at 17), and this picture tells me everything.

Did every muscle and joint hurt? YEP. Was I about to BQ? No doubt…

MCM running - ivan

26 – 26.2: My time was getting too close; I put absolutely everything I had left into that last stretch. My feet were killing me, my hips were screaming and my stomach was giving the unmistakable puke-threshold signal.

Ignore it all. Get to Boston – Get to Boston – GET TO BOSTON. The last 3 hours of 8 min/miles brought you to this. Don’t let it go!

MCM Finishing Clock Time

MCM finishers shootMCM logo   medal
MCM time   believe instagram
MCM post-race w D

Marine Corps Marathon – October 28, 2012

3:34:04 – 8:10 min/mile avg

Overall: 1416 / 23515
Gender: 230 / 9995
Age Group: 75 / 1865

I know that 3:30 is in there for me, I just didn’t quite get it this time. That’s my sign that the marathon won’t be shelved; I want to go after it again*.

I’m thrilled with the way I paced myself, held onto energy for the end and pushed through the seemingly unavoidable fatigue that comes from pounding the pavement for 26.2 miles. I can’t imagine anything I would have done differently during the race, and that’s all I wanted to run away with.

Here’s lookin’ at Boston, 2014! Mission accomplished.

*After Boston, which c’mon, we all know that one is just for fun & hills!

Thanks, again, for your endless support! It’s invaluable to have a community behind you with each goal tackled and accomplished, and I hope these pages continue to prove that.


Filed under DC, Goals, learning, MCM, motivation, race report, Races, running, things that make me Happy

Here’s lookin’ at Boston…

…April, 2014!

Who knows if I’ll actually get in, but all that matters right now is that I know I ran this:

MCM shoes medal watch 6

It wasn’t the perfect day, or the time I initially had my sights on. But… it’s mine, and it was ultimately an outcome I wanted (get. to. Boston!). More to come soon, once my toes calm down and my hips aren’t screaming. Like, whoa.

Thank you for the congrats – for following along and supporting every mile. This community kicks ass!

MCM morning readyMCM outfit   bib long

MCM running 1
MCM post-race w D

Marine Corps Marathon – 3:34:04 – 2012

‘Til the recap…


Filed under DC, marathon, MCM, race report, running, weekends

When Four More Miles Sounds Doable

Giveaway winner: Lori! (Thanks to the random number generator.) Thanks to all who entered & shared some Quaker love!

The beginning of October was a turning point in this training cycle; I had one semi-successful 20-miler, one 20-turned-16-miler and one full-on-checked-box 20 mile run behind me. I had a new mentality – an actual goal that I wrote out for myself to remind all systems to stay in check:

Eat, sleep, run & drink like a marathoner-in-training!

Go to bed at a decent hour when the alarm clock is shouting a 5:30 a.m. wake-up; mindfully eat the right things to stay fueled and ready to go (yes, even dietitians need this reminder); run hard on hard days, easy on easy days; drink for fun, not stress, and enjoy it but don’t let it sabotage anything (not that it has yet, but this is a good reminder, too!).

And with that, the mind, body and attitude have been in sync! We’ve made it through the early bedtimes, early mornings and meal-planning with ease. We’ve made it through miles of easy and hard runs, a tempo-12-miler and the week of prepping for a Saturday morning 22-miler.

corn eggplant and tomato tacosbe a greatistsalad lunch

Last Saturday’s morning temp read 43*, giving us a taste of fall. I pulled on crops, long sleeves, ear-warmers and the camelbak (but missed the gloves). I brought the tunes for extra pep, as I’d be running on very familiar streets (i.e. it can get boring out there for three hours…). The route took me on a hilly Northwest loop to start and check 5-miles off, then down into Rock Creek Park for an out-and-back on Beach Drive followed by a loop on the National Mall.

22 mi elevation

I would cross the 22-mile mark just slightly before hitting the P Street ramp up into Dupont (oh, no running the ramp? Thank you, MapMyRun!).

beach drive early morning sunrise washington monument side 2

I started at 7 a.m. with the plan to meet D at Starbucks around 10:30. I took it nice n’ easy, checking in with my effort, breath and energy every mile.

It was the perfect run – miles flew by, songs kept my brain singing, I fueled with ease and I never once questioned my own sanity (win!). I got to the Mall and thought “almost there!” with about 6 miles to go. I tried to do a lot of head-math to figure out where the mile markers might be – the joys and distractions of running Garmin-less – and what pace that might translate to.

Said math was unsuccessful, but did make Jefferson & Madison Dr fly by!

At mile 20 I thought “I could do 6.2 more….”, and at mile 22 I thought “I could definitely do 4 more”.  And with that, I deem this run – more importantly, this training adventure successful!

22 miles in RCPshoes in shadow

22 miles – 3:06:45 

MCM Countdown: 2 weeks!

This run was done early because we had a celebration to get to! More on that to come…


Filed under DC, marathon, MCM, running, training

Today is Good because…

I woke up a little bit extra early with a specific route in mind. It’s not always something I have time to do, but the route wouldn’t be too long and either way, well worth it. Because of this run, I’m having one of those days – the best kind – where I’m head over heels for this city, this sport and this season.

One of my first thoughts as I headed south on Connecticut Ave and towards the National Mall? Today is good. Why? Because…

…I can run, and I did.

purple-nike-pegasus-shoesMall route

…I live close enough to this scene to take advantage of its trails at sunrise or sunset. Usually it’s the latter, with the lululemon crew, but today it was an early date.

Good morning DC

…DC & I are both morning people. Hello, gorgeous.

Lincoln memorial front

…I have a job that allows an early morning run. I saw way too many suits walking to the metro at 6:15 a.m., and thought with comfortable certainty “that will never be my life.”

…I have a smartphone that captures these moments.

…I know these streets well enough to map a perfect 7-miler, hitting all of my favorite spots.

sunrise reflecting pool DCsunrise WWII memorial

(The time difference between these two shots? Approximately 5 seconds. The other difference? A shot facing west, and a shot facing east.)

sunrise washington monument side 2sunrise Capitol bldg

sunrise Pennsylvania avenue Capitol
Sunrise post office pavilionsunrise Willard hotel
Sunrise Lafayette square
sunrise White House
Sunrise farragut northSunrise Dupont circcle

From the top: Washington Monument & the Capitol from the Mall; Capitol from Pennsylvania Avenue; Post Office Pavilion (left), Willard Hotel (right); Lafayette Square; White House; Farragut North (left), Dupont Circle (right).


I woke up and got to sweat.

What makes today good for you?


Filed under DC, early morning, running, things that make me Happy, weather love

Back to Baselines: MCM Prep

The Marine Corps Marathon is a mere 20 weeks away – who’s running and ready to face summer training days?

Not these legs.

But, after a good month of easy runs, if any, focused yoga and some walking to shake everything out, I know we’re getting there. The past two weeks have been about slowly getting back into a routine (of sorts), and I’ve had some help along the way.

Exhibit A: our Georgetown lululemon Run Club met for a 4.5 mile “Bridges Loop” on Tuesday night. A few pals from the Saturday morning 10-mile group that I run with (when in shape…) showed up, i.e. our usual “easy” pace was pushed!

lululemon georgetown sign

We ended the run with “Yoga for Runners”, thanks to another running-friend who is completing her 200-hr Yoga Teacher Training. Thanks, Shauna!

post-run yoga lululemonpost-run yoga pigeon pose
post-run yoga savasanaShauna Coleman yoga for runners

Stretching in pigeon, warrior 1 & 2, and a few pyramid poses is definitely an effective way to keep those muscles awake after a few miles! My hips thank you, too, Shauna.

We may or may not have had a few nappers in Savasana, too. Totally cool with us. Relax & soak it all in!


Exhibit B: This morning, I convinced* Kate to tackle 10 miles with me before work. I’ll be traveling for part of the weekend, but have been feeling the pull of mental motivation. My brain needed a reminder that this distance isn’t so bad (or so it thinks, on most days), so why not test that theory on a Thursday?

*She actually needs no convincing. This girl pretty much agrees to run before I ask the question.

10 miles 6.7.12

I barely made it through this run; the middle miles were challenging, thanks to the fact that my mental toughness has had a long  rest. Once we crested a few humps (i.e. roughly 4oo ft of elevation gain between miles 5 & 6. I should really start looking at those MapMyRun elevation charts more closely…), my legs caught up and sent the message this is not going to kill anyone.

It’s just 10 miles. It’s just today. We have a long way to go, but we’re almost back to the baselines and are ready to build from there.


Who else is building up for a fall goal-race? Fellow MCM-ers?


Filed under DC, early morning, running, running buddy, running hills, training