Monday, June 30, 2008

Hot Hot Hot

I had been bummed about the lack of warmer temps here.... until now! The past few days I've gone out for my run and I'm left feeling deflated and dripping in sweat! So much for pace goals.

Yesterday morning, I went out with DH on his bike and the kiddos in tow. We covered 5.5 miles at 51:47 (9:25 mile pace). We departed around 9:40 a.m. - we should have got an earlier start but chores and WarCraft take priority apparently. :D

I started out on the treadmill today - knowing it was going to get hot. I intended to get on at 8 - which would have allowed me an hour before the sitter arrived, enough time to hopfully cover about 6-7 miles. Needless to say, that didn't happen. I didn't hop on until a quarter to 9 and thereby completed only 1.9 miles at 18:20 (9:38 mile pace).

I then headed outdoors intending to do 7 out and turn back for home. This would bring my total for the day up to 16 but I opted to turn at 6 miles instead. It was just getting too hot. I completed 12.1 miles at 2:07:54 (10:34 mile pace). When I left shortly after 9 a.m. the temperature was in the mid 70s. By the time I returned just after 11, it was in the high 80s. I was parched. Mileage for today --> 14 miles.

Tomorrow - it's pool time! I love swimming - especially in the summer. I feel so refreshed and rejuvenated. I'm thinking of potentially doing a postal swim to check my fitness level in the water. I'm going to talk with Coach tomorrow.

If you are a member of USMS - check out the new issue of Swimmer. Featured on page 28 is one of our team mates here in Central Oregon, Tom Landis. It's a great article for swimmers and non-swimmers alike!

Thursday, June 26, 2008

You Are a Runner...

I just discovered the Runner's Lounge and was immediately intrigued by the weekly challenge, Take it and Run Thursday! This week's challenge is to complete the following phrase in 13 words or less, "You are a runner... "

You are a runner when your family's weekend activities are planned around your long-run.

Thank you, Kara for the inspiration.

I'm a Big Boy Now! ~ Thursday Thirteen #22

My little guy is all grown up! Well, not exactly, but he has made remarkable growth recently. In the past few months, he has begun to show many qualities or characteristics of a 'big boy'.

1. Using his words more frequently.
2. No longer hitting, biting, and hurting others intentionally.
3. No diapers.
4. Talks on the phone with Grandma and Papa.
5. He climbs in bed with us less often... maybe once a week now (down from 5-6 nights/week).
6. He will sit through several books without interrupting with loud car noises.
7. He enjoys listening to a chapter book as he goes to bed in the evening.8. He helps with chores more frequently.
9. Eager to help daddy with his chores rather than playing with his own trucks, legos, etc.
10. His own passions are coming forth - construction and entomology. 11. Beginning to develop friendships on his own (with neighbor boy and with others with similar interests at the fitness center childcare).
12. He is starting to participate in the delivery of content on our nature walks. "Mazanita. Little Apples. You can eat it."
13. When nature calls... he stands, aims and hits his target (i.e. the toilet bowl).



ORN: 6 miles (15 min warm-up = 1.5 miles / 2 x 1600 at 7:29 and 7:39 / 15 min cool-down)



Thursday Thirteen graphic created by Samulli at Everybody Lies.


Tuesday, June 24, 2008

Dance Recital 2008 ~ Wordless Wednesday


OSN: 1900 meters (400 m warm-up, 5 x 300 m descending)

Monday, June 23, 2008

Dalmation Toadflax ~ Nature Study

Along my run this morning, I observed a large Dalmation Toadflax plant was growing along the river trail. I thereby stopped briefly and pulled out all the shoots that I could see.

Dalmation Toadflax was introduced as an ornamental plant from the Mediterranean in the late 1800’s. It escaped cultivation and is now considered one of the most wanted invasive weeds in Oregon.

Flowers are similar to that of a snapdragon and large plants produce nearly 1/2 million seeds. Dalmation Toadflax loves arid rangelands, pastures, railways and waste areas and is primarily a weed of the Inter-Mountain West and California.

As I run the trail each week, I will continue to be alert for Toadflax and other invasives. I encourage you to do the same. Pull the invasive weeds that you encounter in your area. We can make a difference by not allowing invasive weeds from getting a stronghold in new areas.

ORN: 10 miles at 9:27 min/mile average pace

Saturday, June 21, 2008

Why I Run

This layout isn't quite finished, but I'm excited to share it. To finish it, I want to put ink/paint on my shoe and stamp an image of the tread onto paper. I'll then scan that, extract the tread marks and insert the image diagonally across the page, beneath the previous layers. Some of the tread image will thereby be hidden but the toe mark will be beneath the title and the heal area will be below the journaling block. If that makes any sense at all...

I would love the opportunity to create a page or an album for you! I've created a few albums and pages for friends and family and could provide references. Please let me know if you are interested.

Friday, June 20, 2008

To Dos for Summer ~ Thursday Thirteen #21

  1. Stay focused on training plan for the Portland Marathon (run 4x, swim 2x, cross-fit 4x)
  2. Get caught up on my scrapbooks
  3. Purge unused, unwanted stuff from attic, kids' rooms, my closet, etc.
  4. Make minor repairs / improvements throughout the house
  5. Camping - at least 3 times
  6. Read, read, read (According to lists for Well-Educated Mind and Blogland Book Club)
  7. Update personal journal
  8. Publish blogs w/ Blurb --> Printed book
  9. Finish all the sewing projects (hemming, alterations, etc.) that have piled up
  10. Create hand-made gifts for Christmas (glass etching and penguins)
  11. Pine-needle baskets for Etsy
  12. Finish landscape improvements in the yard
  13. Have fun!

Thursday, June 19, 2008

Tempo + Cross Fit

TEMPO RUN

I really like tempo runs. They are tough, but when I finish, I feel elated - especially when I nail my goal paces.

Workout Goal:
15 minute warm-up
4 miles at 8:25 min/mile pace
15 minute cool-down

Actual Workout:
15 minute warm-up --> 1.5 miles
2 miles, splits = 8:05 and 8:11
water break (~2 min)
2 miles, splits = 8:20 and 8:29
15 minute cool-down --> 1.5 miles
7 miles

Though each mile was progressively slower, I felt strong. Left hip still a little achy, but doesn't bother me once I've warmed up.

CROSS FIT

For time:
50 30 Sit-ups
50 Double-unders Single Jump-rope
50 30 Sit-ups
50 Walking Lunges
50 30 Sit-ups
50 Burpees
50 30 Sit-ups

Time to complete round = 18:10

Dismal. I can't even do a sit-up in good form. I have to use my arms for momentum as I reach forward rather than tucking them behind my head. I thereby did 30 rather than the prescribed 50. I'm just starting though so I expect I'll see improvement in a few weeks.

Monday, June 16, 2008

The Flexibility of Summer

With summer comes the sun and more opportunity for trail running and cross-training. I love the flexibility and freedom. Hard to believe with summer just underway that I will be beginning a new training plan this week in anticipation of the fall marathon season.

On Thursday, the kiddos wanted to go to the park so I opted to do something of a tempo run to the "Blue Park".
3.08 miles down ... 28:37 = average 9:17 min/mile. Not really tempo pace but good.
Played around. Visited with friends. Did a few strides during a game of Duck Duck Goose.
2.91 miles back ... 33:09 = average 11:22 min/mile. Hot. Hills. Yuck.

Friday was beautiful. I took the kiddos to the pool for about an hour of play swim before Masters. Then, as they enjoyed a snack and the company of friends in the Kids Corner, I jumped into the deep end with other like-minded adults. As it was Friday, Bob had us do his favorite "30 minutes of 100m freestyle". Those in my lane opted to do the intervals on 2:15, thereby allowing for a 15 minute rest between each 100m.

At the end of 30 minutes, we had completed thirteen 100s. With my warm-up (400m) and the drill (6 x 25m '2nd best stroke' - I went with freestyle as I believe backstroke is my best), my total distance was 1850 m. Solid.

I did relatively little over the weekend. Housework. Yard work. Community Weed Pull.

Which brings me to Monday. Today. The start of my new 16 week training plan - that is if I do Portland. As I mentioned briefly in the past, I've moved my long run to Monday rather than Sunday. This does 2 things: 1) alleviates pressure from the weekend when DH may wish to do something and my long run cuts into our flexibility; and 2) gets my week off to a great start - allowing me 7 days to get my long run done in case something comes up. Though today was the first - I believe it is going to be a good system. When school starts again, I'll likely have to move it back to the weekend. But then, we are less apt to go on family outings in the winter months.

11.29 miles at 1:52:23 = average 9:57 min/mile.

I have 2 training plans - one from RW Smart Coach and the other, RW Advanced Marathon Training Plan. I used the Advanced plan for Eugene '08. It basically calls for 1 long run, 1 tempo, 1 speed, 2 easy days, and 2 rest/xtraining days each week. While I liked the plan, I feel that it was too intense for me and I thereby burned out. Smart Coach calls for 1 long, either 1 speed or 1 tempo, 2 easy days, and 3 rest/xtraining days each week.

I'm going to give Smart Coach a try this time. I've said this before and here I say it again... I'm also going to incorporate strength training/core work! Please help me to stick to that. Give me a hard time if I don't post at least 2 strength or core training workouts each week!

I've sent in my race registration for the '08 Circle the Bay. I'm off to a good start.

Thursday, June 12, 2008

Someday Soon ~ Thursday Thirteen #20

13 Races I Hope to Someday Run

13. Hood To Coast Relay (need another team-mate?)
12. Deschutes Dash Olympic Distance Triathlon
11. Royal Victoria Marathon
10. North Olympic Discovery Marathon
9. Hagg Lake 50K
8. Crater Lake Marathon
7. Leavenworth Marathon
6. Humboldt Redwoods Marathon
5. Bizz Johnson Trail Marathon
4. Maui Marathon
3. Big Sur Marathon
2. Peterson Ridge Rumble 60K
1. BOSTON

First and foremost, I want to qualify for Boston.
I am going to increase the intensity of my training this summer.
Help me stay motivated!




Get the Thursday Thirteen code here!





Wednesday, June 11, 2008

Training & Ice Cream

My girlfriend called yesterday afternoon and invited us to join her and her boys for ice cream today. My original plan was to stay home - I try to do so 1-2x each week - but the invite was too good to pass up.

So, instead of running this afternoon, I opted to take the bike and trailer to Cold Stone Creamery for a creamy little piece of heaven. I wore the Garmin (I always do, anymore) and the route turned out to be a solid 9 miles. It was predominately flat and thereby relatively easy with the trailer. Though I doubt I burned off all the calories I consumed with my Berry Berry Good waffle cone.

We stopped at our neighborhood park on the way home. I ran into a woman I have met a few other times through another acquaintance. She is a homeschooling mother of three children, two of which are of similar age to my own so we had a great discussion. She is also a runner... though she broke her ankle a year ago and has had a hard time getting back into it. I'm hoping to see more of her. It would be great to meet and run... talk homeschooling... do a little co-op teaching. We'll see what happens. :)

~~~

I posted a poll in my right sidebar - please take a moment to vote. I will be aiming to qualify for Boston - so that is a huge factor for me right now. Both courses are relatively flat I believe. Any thoughts? I would love to do back-to-back weekends - I'd become an official Maniac - but the most difficult part of this would be to convince DH. I'll try - but I need to choose one as my 'fall back'. :D

Tuesday, June 10, 2008

In Which I Lose My Shoes

For the past few weeks since I've been back in the pool, not only is it open to the elements (removable roof), but it has also been set at long course or 50 meters. Since I always pause briefly at each wall to get an extra breath, I was a little apprehensive about this set-up. I'm getting used to it now. It is strange in that the workouts seem shorter as a result. I don't have to count as many lengths (on short course, 4 lengths = 100 meters).

Today I arrived at the fitness center, dropped the kids off at the Kids Corner, and proceeded to the ladies locker room to get changed. I discovered right away that I had forgotten to bring my lock - still don't even know where it is - so I stuffed my purse down into my gym bag and took it out to the pool deck with me. Coach keeps an eye on our stuff when this sort of thing happens.

Today's Workout
600 m warm-up
100 m with fins
6 x 50 m backstroke drill - Coach gives me the thumbs up! "Your backstroke looks good!" :D
2 x (3 x 150 m descending, freestyle)

I tried to keep track of the 150s to make sure I did in fact descend. The times are not exact but rounded off estimates. I don't know about you, but I can't keep all those figures in my head when I'm swimming.
Set 1 - 3:30, 3:20, 3:10
Set 2 - 4:00, 3:30, 3:00
Good stuff. We were supposed to do another set but we didn't have the time.

When I returned to the dressing room, I quickly showered. As I proceeded to put on my street clothes, I realize that my shoes were not in my bag. I could have sworn I put them in my bag before I had walked out to the pool. I looked all around the locker room. Nothing. I returned to the pool. 2 pairs of flip flops - neither are mine. I check with the south reception desk. Nothing. I check with the north reception desk. "Are they moccasins?" Bingo! Apparently, someone found them in the hallway so they must have fallen out of my bag.

I was relieved - mostly because I am quite fond of these most comfortable shoes - but I also had a few errands to do and would of course prefer to have shoes. I did find the whole situation quite comical, however.

Monday, June 9, 2008

All Good Things Come to Those Who Wait ~ Dirty Half Part 2

I have ran the Dirty Half once before in 2006 - my first race experience longer than a 10K. I recall struggling in the last 3-4 miles of that race and crossing the finish line in 2:09. I had been very happy with my performance. In Eugene last year, I finished the half-marathon course in 1:49... my PR. I submitted my PR on the race registration form and was thereby seeded in the 2nd of 3 starting times.

As the runners walked to the starting line from the finish area (where packet pick-up/parking were staged), I talked briefly with another runner. He was seeded in the first wave. I told him I was in the 2nd group, "I'm a middle-of-the-pack girl." He said, "Ah. You are racing yourself, then?" My reply was, "I don't even think I'll be doing that today. I am just here to enjoy myself." He agreed it was a beautiful day for that and we wished one another luck.

The race course of the Dirty Half is almost entirely single-track trail, bordered by Sage, Manzanita and Bitterbrush. The terrain, swirvy cut-backs, rocks and exposed roots deceptively hidden in the shade of the Ponderosa Pines makes footing and the possibility of passing difficult. The race begins on an open road way, but then bottlenecks onto the trail within the first 800-1200m. The route includes a 1,000 foot elevation gain - not much really, but it comes at you right away.
As per my race strategy, I went out a little faster than race pace, intending on getting ahead of the slower runners. In '06, I went out slow and got caught behind a group of very giggly, desperate housewives (or so it seemed) who were more interested in catching up with the latest gossip than running the race. I wasn't able to pass them for several miles. I didn't want to experience that again. When the course merged onto the trail, the Garmin reported a pace of 7:54... I best slow down. Easily done as I settled into my spot within the 'ant trail'.

Mile 1 - 8:42
Mile 2 - 9:38
Mile 3 - 10:22

On the third mile, I started experiencing severe side cramps/stitch just as I had the last few miles of the Eugene Marathon. I pulled over and stretched a little... repeating Kenny Moore's advice, "Start Slowly. Finish Strongly." I had been drafting behind a woman that my friend (see part 1) had introduced to me at the starting line. She was wearing a red shirt and strapped around her waist were 3 bottles of some sort of fluid... we'll call her Green Gu Girl. I recall that she had asked each of us what our goal finish time was and that she was hoping for a 1:45ish finish despite not having run more than 6 miles. When I stepped off the trail to let the runners behind proceed, I told myself that I would catch her. I would finish strongly.

When I jumped onto the trail again, I fell behind 3 ladies running in a little pack. They leaped frogged one another for a mile and then settled into their places. The one in the back was wearing this years race t-shirt and coordinated green shorts. As the front two began to pull away and as I could no longer see Green Gu Girl ahead of us, I set a new goal for myself, to beat this one! We'll call her Lucky #7 (the race logo for the 7th running of the Dirty Half).

Mile 4 - 9:39
Mile 5 - 9:38
Mile 6 - 9:35

I settled into a comfortable pace. As I approached the water station just before mile 6, I started having more side stitches. I need to get a handle on this - I'm going to do some research later. Perhaps it's the Immodium (I took one before the race today and before the Eugene Marathon)... as I haven't experienced this any other time? I walked through the water station and Lucky #7 eventually gained enough ground that I couldn't see her anymore.

Mile 7 - 8:46
Mile 8 - 9:02
Mile 9 - 8:48
Mile 10 - 8:59

Just as I began to accept that these women would indeed finish before me, I caught a glimpse of Green Gu Girl about 400m ahead. I knew if I held on and stayed focused I could in fact catch her. I began to slowly diminish the distance between us. There were just a few miles left and I knew the worst was behind us.

I think others must have had the same idea for several people started to pick up the pace and start passing people. Most were men so I let them go without a fuss, but when another young woman with short pigtails passed me, I declared her prey as well. I drafted off her for a mile or two, hoping to wear her down a little. She picked up the pace and pulled ahead, but never more than a 100m.

Mile 11 - 9:31
Mile 12 - 8:45

We passed Green Gu Girl. We passed a few others. We got behind Lucky #7. At the first opportunity to pass, I jumped. I had to hurdle a couple bushes of Sagebrush but I managed to get past both Pig Tails and Lucky #7.

The last mile was the hardest. I was fatigued but I knew Pigtails was right behind me. She passed me with 3/4 mile to go... "Oh no you don't!" I thought to myself and I surged ahead of her again. "Just 1/2 mile. Stay strong." We rounded the restroom and headed down the last stretch to the finish.

Mile 13 - 8:48

I looked up and saw DH and the kiddos cheering, "Go Mommy!" I gave them our traditional sign, "I love you!" as I tried to stay the course. I could hear Pigtails behind me... or so I thought. The picture DH took shows a guy (from the 3rd wave) on my heels, not the girl. Hmm?
I can see the finish. To my right, a woman lifts up her camera and yells, "Go Lindsay!" It comes to me in a flash... Lindsay is 'Pigtails'. I remember both women from the running group I had run with once last year - the last time I was on this exact trail - the time I fell and broke my wrist! I remember them both beating me in the Horse Butte 10 miler in April of last year.Not this time! I cross the finish line and the clock reads 2:00:23. Lindsay finishes in 2:00:27.

I pick up the coveted mug - I'm enjoying my morning coffee with it now - rendezvous with the family and we proceed home. It has been a good morning.

Sunday, June 8, 2008

To Run or Not to Run? ~ Dirty Half Part 1

There were multiple occasions this past week when I questioned whether or not I should even participate in the Dirty Half this year.  Though I registered months ago, I just haven't kept my training level up since the Eugene Marathon.  

The final for the art class I am taking to renew my teaching credential is due on Wednesday and I admittedly have procrastinated.  I put a tremendous amount of time into creating the required 24 week curriculum - only to discover yesterday that I had overlooked major components and the time I invested was for naught.  Anyway - I have been stressing about this class more than I need to really.  

Then Mother Nature comes for a visit... I catch a little cold... get little sleep last night. Buddy woke up at 3 a.m. screaming, "MOMMY!  MOMMY!"  Apparently he wet his bed so I had to address his needs before I could return to my distressed slumber.

I just wasn't feeling it, ya know?  I had paid the race fee though so I figured I better at least show up to earn that T-shirt and the coveted mug at the finish line.  My only goal being to enjoy myself and NOT FALL DOWN!!

Morning finally arrived and as I proceeded to eat an English Muffin and prepare my Camelback for the trail, I inadvertently screwed the lid on askew and had to get DH to help me get it off again.  He was successful but also managed to spill much of the water out which was quickly soaked up on the inside fabric part of the pouch - the part that would rest upon my lower back. DH teased me that it would eventually be wet with sweat anyway but I didn't want to start that way so I held it beneath the hair dryer for a time.

The rest of the morning was uneventful.  DH and the kiddos drove me to the trailhead, each one giving me a kiss for good luck.  I then walked down to the finish area and picked up my bib.  I looked around for runners I knew but didn't find one until just before the gun.  I ended up lining up next to a woman I ran with occasionally a year or so ago (she used to live in the neighborhood but has since moved and we've basically lost contact).  We chatted briefly, she introduced me to a couple of other ladies, and we were off.

Friday, June 6, 2008

A Fun Photo Meme

I came across a fun little meme at Yurts & Dogs - it is quite different than most so I had to participate. Care to join the fun?
  1. A photo of me
  2. Favorite food? Vietnamese
  3. Favorite color? Green
  4. High School NBHS football / track & field stadium
  5. Celebrity crush Jimmy Smits
  6. Favorite drink Raspberry Mojito
  7. Dream Vacation? Scandinavia!!!
  8. Favorite Dessert? Raspberry Creme Brulee
  9. What do you want to be when you grow up? A mommy
  10. What do I LOVE most in life? My family
  11. One word that describes me? Hard-working
  12. My screen name

Thursday, June 5, 2008

Invasive Species ~ Thursday Thirteen #19

13 Non-native Invasive Species

In anticipation of the state-wide Let's Pull Together campaign, I thought I would list a number of invasive species that are contributing to the demise of our natural resources and costing billions of dollars to control.

1. Scotch Broom - Introduced to the Pacific Northwest by early settlers as an ornamental, it forms dense stands which crowd out native species and destroy wildlife habitat. Scotch Broom has plenty of help from people to move it to new sites. Its seed is a regular hitchhiker on vehicle tires, heavy equipment, and in infested gravel. Seedpods split suddenly at maturity and eject the seeds. Also, it is reported that ants aggressively collect the seed of Scotch broom, assisting in dispersal. Birds also assist with spread, but how well the seeds survive digestion varies with the species of bird.

2. Purple Loosestrife - An invasive wetland plant that is beautiful, but dangerous. Imported in the 1800s for ornamental and medicinal uses, Purple Loosestrife poses a serious threat to wetlands because of its prolific reproduction. Unfortunately, it is still sold as an ornamental plant in many states. Purple Loosestrife has gained a strong foothold in many North American wetlands, rivers and lakes, including many in Oregon.

3. Quagga & Zebra Mussels - One of the nastiest invaders, it isn't yet found in Oregon but it's arrival is feared by biologists. An adult female zebra mussel is one of the most reproductive organisms in the world. It may produce between 30,000 and 1 million eggs per year. These mollusks disrupt ecosystems, killing the local species primarily by out-competing them for food, damaging harbors, boats, and power plants. Water treatment plants were initially hit hardest because the water intakes brought the microscopic free-swimming larvae directly into the facilities. The U.S. Coast Guard estimates that economic losses and control efforts cost the United States about $5 billion each year.

4. Gypsy Moths - Introduced by an entomologist in Massachussets in the late 1860s. Oregon biologists are also concerned about Asian moths which have also been discovered traveling on ships and arriving at our ports. Eradication measures across Oregon have been successful in preventing the Gypsy Moth from developing a strong-hold in the state. They are 'hitchhikers' and the females lay their eggs on most anything (cars, lawn art, etc.) and are thereby transported to other areas unknowingly.

5. Himalayan Blackberry - Brought to Oregon in the late 1800s for the state's booming berry business. Although it didn't catch on as a berry crop, it has had lasting effects on our landscape and economy costing the state tens of millions of dollars a year. They are aggressive and dominate, excluding desirable plants and native animals. The difficulty in removing the significant root reserves, contributes to the reproductive success of this invasive blackberry.

6. English Ivy - Brought to Oregon to decorate gardens and hanging baskets. As ivy climbs a tree it chokes out the host and contributes to the loss of biodiversity.

7. Nutria - Brought to the United States in the 1800s for the fur market. They were introduced to Oregon in the 1930s just before the market crashed. Nutria are prolific feeders (eating the rushes, sedges, and bullrushes that filter the wetland water) and avid burrowers (contributing to erosion).

8. Oriental Weatherfish & Banded Killifish - Many introduced species are the result of illegally dumped aquarium fish. Both species can impact native species by direct predation or competition for food sources.

9. Feral Pigs - Feral Pigs carry diseases that spread to wildlife and domestic animals, destroy native plants, and damage agricultural crops.

10. Bullfrogs - Eating anything that moves and that will fit into their mouth, bullfrogs are voracious predators. Introduced into Oregon as a sport and food source in the early 20th century, they have been here so long, many people don't realize they are invasive.

11. European Beach Grass - Originally planted as a dune stabilizer along Oregon's beaches, European beachgrass is an aggressive colonizer of beach areas that forms a dense mat of grass and rhizomes, unlike any of the native dunemat species. The beachgrass captures sand, decreasing natural sand movement, and causing the dunes to increase in height. As the dunes increase in height and the normal ocean breeze diminishes behind the dunes, a new microclimate develops that is no longer suitable for dunemat species. Succession ensues toward more inland native coastal vegetation types and colonization by other exotic plant species, until the integrity of the entire native dunemat ecosystem is threatened.

Areas heavily infested with beachgrass are unsuitable as habitat for nesting snowy plovers. These marine birds require areas of open sand or low, native dunemat vegetation for nesting. The snowy plover is a federally listed, threatened species. Areas infested with beachgrass are also unsuitable as habitat for three sensitive plant species: beach layia (Layia carnosa) [also federally listed as endangered], Wolf's evening primrose (Oenothera wolfii) and pink sand verbena (Abronia umbellata ssp.brevifolia).

12. European Starlings - The nation-wide distribution of Starling are the descendants of about 100 birds introduced to New York's Central Park in 1890 by a society desiring to introduce all of the birds mentioned in the works of Shakespeare. Flocks of these birds destroy crops and eat cattle feed, costing agricultural farmers $800 million dollars yearly in preventative measures and damage control.

13. Western Pine Bark Beetle - These small beetles aggressively attack and kill Ponderosa Pine trees and other conifers of all ages and vigor, including apparently healthy trees. Group killing of trees is common in dense, overstocked stands of pure, even-aged, young sawtimber but also occurs among dense clumps of pine in stagnating mixed-conifer stands. One million or more trees containing more than 1 billion board feet of timber may be killed each year during an outbreak. Such extensive tree killing may deplete timber supplies, adversely affect levels and distributions of stocking, disrupt management planning and operations, and increase forest fire danger by adding to available fuels. Click here for images.

I encourage you to become familiar with the invasive animals and plants in your area and to do your part to prevent further distribution.

For more information, click upon the following link.

Invasive Species of Oregon



Get the Thursday Thirteen code here!


Wednesday, June 4, 2008

Taking it Easy

I have been taking it really easy lately. I've just been going with the flow... with what feels good. No training schedule. No plan. It is a nice change of pace. I feel relaxed. After the Dirty Half this weekend, I will start thinking more seriously about what marathon I would like to do in the fall. I will then revise a new training plan accordingly.

Today
Running - Moderately Long and/or Tempo

8 miles @ 1:15:28 (avg pace 9:26/mi)
First 3.5 at 30:34 (8:42). Second 3.5 at 35:54 (10:15). 1 mile cool-down at 8:59.
A little goofy... my cool-down should have been slower whereas the second half of the tempo should have been faster. Hills? Fatigue? Whatever. It is what it is.

3rd June
Swimming - Masters

600m warm-up mixed stroke
300m kicking w/ fins
6 x 50m breaststroke drill
6 x 50m backstroke, descending
100m active rest
6 x 50m breaststroke, descending
100m active rest
6 x 50m freestyle, descending (ran out of time)
100m cool-down
2100m total

31st May
Running - Easy

4 miles @ 34:15 (average pace 8:33/mi)
DH accompanied me on his bike with kiddos in tow.

Sunday, June 1, 2008

Playing Around - New Profile ??

Okay. So I have had a new hairstyle for several months now (as opposed to my profile picture). I just haven't gotten around to changing the photo. Mostly this is because I am behind the camera taking pictures of my kiddos.
However, DH took me out to a nice dinner last week in honor of my birthday (yes, belated - but I requested it this way as we were busy the week of my birthday). Anywhoo, since I was 'dolled up' a little, I took advantage and took a few pictures of myself.Sweetie came into the room and inquired about why I was doing such a strange thing and thereby offered to take a few herself. Here are the 2 photos I liked the best. One was taken by me. One was taken by Sweetie. Which one do you like best?