Running for Cupcakes

Just over a year ago, I posted about my intentions for 2013, particularly to participate in the California Half Marathon series.  My goal was to resume training and to thereby run 4 half marathons.  Well, needless to say.  It didn't happen.  I continued to run erratically and took part in only one race - the Moonshine Trail Race - which was brutal! Sadly, I didn't blog about it then - I may have to write a reflective post someday.

As 2014 approached, I reflected upon my failed effort to run 4 halves and I began to reevaluate my goals for the new year.  I really, really miss running.  I miss the strength it provided my spirit and body.  I miss how connected I feel to the earth when running.  Anyway ...

Since we moved to Northern California, the Redding Marathon has intrigued me.  I knew I wasn't ready for the full this year but I thought perhaps the relay would be the ticket to rediscovering my love of running and thereby making running a priority in my life.  

I recruited two other runners, both of whom backed out (one the day after I registered our team and the other just 3 weeks prior to the race).  Fortunately, a former student whom I hadn't seen since she was in 4th grade answered by plea for help on Facebook and volunteered.  Proudly, my daughter stepped up to run the final leg.  

While training and helping my daughter to up her mileage prior to race day - I rediscovered my running mojo.  I had such fun training with her.  

Come race day - the weather was perfect and all three of us had strong runs.  I even managed to maintain a 9:03 pace for my entire leg (9+ miles).  I was pleased with my effort and so very proud of my daughter who was laughing and smiling when we saw her midway and again at the finish.  She looked so strong and was having a blast!

Jessica, my former student, also blogs (We Run for Cupcakes) and she motivated me to continue blogging myself.  "I love reading running blogs," she stated.  I knew she was right.  While I blog regularly for homeschool - my goal there is to inspire and help other homeschool families.  My running blog is for me.  To stay motivated .. I need this outlet.  

One of the best things about race day was reconnecting with not one former student, but two!  Jessica had flown to San Francisco and then drove up the morning of the race with a friend of hers, Steven, who to my surprise, was another former student.  He ran cross country all through high school and college and while we were running the relay, he put in 14 miles of his own!  Impressive.  

I had a great time catching up with them both and loved talking about running.  It reinvigorated me.   To our surprise and delight, Jessica presented us with cupcakes at the finish.  Love!!  I will be running for cupcakes forever more.  

California Half Marathon Series

It has been a very long time since I have been active on this blog.  My training has been erratic and I just haven't felt the inspiration, desire, or need to blog here.  I really miss it though and strongly feel that blogging about my training or lack thereof correlates strongly to how committed I am to actually working out.  Like anything, if I am public about my goals and intents, I am much more likely to actually see it through and thereby succeed.

One of the stumbling blocks I have encountered the past couple of years is that now that my children are older, it is not as easy to get outside for a run and like most, the treadmill is monotonous and I view it as a necessary evil to assure my training stays on course on days of inclement weather or when necessary to squeeze in a quickie.  However, I much prefer to run outside ... on a trail preferably ... particularly for long runs (in other words, anything longer than an hour).

Since my last race (Eugene Half Marathon in May of 2012), my brother and I have batted around the idea of running Eugene again - together - in 2013.  Sadly, circumstances have come up ... the stars have NOT aligned ... and we will not be able to do so.  We both have conflicts and he isn't even sure he can go the distance as his knees have been troubling him.  Thus, we won't make plans to run one together until he finishes a half independently (Eugene 2013 would have been his first).  I'll keep hoping that we can someday run a race together again - we ran cross country in high school together - so it would be very memorable.

In the mean time, I have been trying to find motivation to keep myself focused on training.  It is sooooo very easy to talk myself out of a workout when I have no carrot or race in front of me to keep me honest. As we are new to California, there are numerous races throughout the state that appeal to me.  When I stumbled upon the California Half and Full Marathon Series ... I knew immediately that this was the challenge I needed.

There are in fact three distinct challenges to choose from:

4 Race Challenge  ::  Run any combination of half or full marathons on the series in the North or South Region to qualify for the series finishers medal. (Need 3 races or 3 points minimum).  Complete the series and receive a very special award by earning a 4th point at a final medal qualifying race.  

7 Race Challenge  ::  Run seven or more races on the series and receive a very special reward…You will be glad you did.  Runners running this challenge will receive the medal as well.

Top Points Challenge  ::  At the end of the year, we add the points up and see who has the most. Winners get a nice award for this.   Male and Female Open and Masters 3 deep for the State. (12 awards total).

I doubt I'll be in contention for Top Points but I am definitely aiming for the 7 Race Challenge.  Wish me luck!!

2nd Dirty Half :: Race Report

A few months back, I signed up for the Footzone's 2nd Dirty Half.   The Footzone does a remarkable job coordinating their races ... there is frequently a cap on participants due to the logistics of running on the trails within the national forest ... their shirt designs rock ... and the finishers receive cool mugs as opposed to a medal that is draped around our necks and then tucked away in a drawer or hanging in some remote location collecting dust. 

As the race came I didn't know what to expect. I had not been as sedulous with my training as I have been in the past.  I was thereby unsure of my condition and I had not previewed the course, though I rarely do.  I had signed up to assure that I would stay on track with training ... without the proverbial carrot, I tend to slack off and talk myself out of runs, preferring to stay curled up in bed with a book or engage the kiddos in lessons.

Come race day, it was cold. I don't recall the exact temperature but I believe it was about 20 degrees or it at least felt that way. I found myself wishing that I had worn a tights and a long-sleeved shirt rather than the shorts and capped sleeves I donned.  I figured I'd warm up within the first mile or two so I didn't worry too much.  Instead, I allowed my sons exhuberance to distract me ... we had purchased his Halloween costume just the day before and he insisted on wearing his fire-fighter uniform to the race.  "There might be a fire, Mommy.  You never know."

I am comfortable in the middle of the pack and had no high aspirations other than to enjoy myself.  I knew I wouldn't PR and really didn't even have a finish time in mind.  My thought was to start slow not knowing the course and only hearing that the first 6 miles climbs up then you come down. Most of that was right and it was a slow steady climb for about 6 miles. I just got into an easy groove trying to keep the pack within reach.

I continued in my groove and once we made the lollipop and started heading back down I picked it up. I like the deep steep technical stuff but since I have suffered two scary falls in the past (one that curtailed my training for my first marathon and one that resulted in a severely broken wrist) on these Central Oregon trails, I have also learned to take it easy.   I had to stop around my 7 to re-tie my shoe.  The tongue had slipped and the lacing was now causing the top of my foot to really trouble me.  As a result of my delay, I lost the pack I had been clinging to and was alone for several miles.

I was passed again around mile 10.  This time I vowed to keep the young woman within my reach.  Though I went into this race promising myself I wouldn't let competition carry me away, I found it impossible to adhere to this while the adrenaline ran through me.  As we came up to mile 13 there was a nasty short steep hill to climb.  I had had a feeling we would encounter another killer hill ... it had been eluded to in the course description.  The woman ahead of me and I both walked a significant portion of this hill and resumed our pace on the crest.

With just a little more than 2 miles to go, I began to slowly increase my pace to diminish the gap.  I was right on her tail for a few tenths of a mile ... waiting for the trail to widen as I didn't feel like hurdling the sagebrush and knew that breathing down her neck would take a little zest away from her psychologically.  I finally passed her with about 1/2 mile to go.  It was a struggle to hang on ... my legs were so heavy.

Rounding the corner at the Seventh Mountain Resort, I saw my family awaiting me.  They turned just as I called out and began cheering loudly.  The kiddos ran alongside me for a moment and I tried to put in a little kick but I didn't have much in me for once ... 2:18 - not a PR but I'm pleased.  I truly had given this race my all. 

The post race celebration featured delicious burritos and beer.  I know some of my readers will be aghast to discover I don't like beer ... I imbibed in the berry smoothies instead.

So ... what next?

Rediscovering the Joy

I have been slowly resuming my training. As all has been going well (knock on wood), I finally took the leap and registered for a half-marathon in October.  A part of me really, really wanted to sign up for a full but my head won out ... and I told myself to take it slow.  I think I pushed to hard in the past to go longer and thereby developed the injury that set me back so far.  Though, I can't blame the past 2 years of non-running solely to the injury, I know. 

But I am running again!  I can't believe how much I have missed it!  My enthusiasm is partly due to my new interest in barefoot running.  I am learning so much about my running form .. about the proper stride length.  In fact, I'll be attending a clinic next week ... I am really looking forward to it.  I'll take notes and be sure to report back what I discover.

As before, my training plan incorporates 3 days of running and 3 days of swimming.  I am also still trying to include core / abdominal work and strength training but alas ... one step at a time. 

On my running days, I try to run 2 with my Vibrams or completely barefoot (one easy and one speed work or tempo).  I continue to wear shoes for my long run.  Right now,  I am still using my Brooks but I plan to buy a pair of racing flats next month. I'm definitely going minimalist. 

The fact that the kiddos can ride alongside me on their bike has completely reinvigorated my running as well.  I no longer have to find a sitter.  I don't have to struggle to push the double jogger.  Their bikes are small enough, in fact, that I can throw them in the back of my Volvo and hit the trails that are so popular amongst the runners here.

Making Bets

Monday Afternoon
When training for marathons in the past, Tuesdays have always been a run day.  In fact, it has traditionally been the day I focus on speed work.   These past 15 months, however, Tuesdays have also been very busy ... prepping for and teaching the GGEMS co-op and other homeschool activities for the kiddos ... ultimately, running always gets omitted.

So Monday after Masters swim practice, I told Coach Bob and two of my team mates that I intended on running on Tuesday.  I asked them to check in with me on Wednesday and if I failed to follow through with my goal, I would be required to swim an additional 1600m!  I'm not certain how they would have enforced this - I didn't say my plan was fool proof - but I knew that if I was accountable to someone else I would be more likely to actually get it done.

Tuesday Morning
Because he had a meeting in town at 8 a.m. at the big campus, DH opts to sleep in a little so I'm not awoken at the usual 5:20 a.m.  Instead, Sweetie climbs into bed next to me at 6:30, though she generally doesn't wake until after 7.  These two unusual occurrences threatened to throw my plan off course once again but I held true. 

I helped everyone get their breakfast, enjoying a cup of coffee and 1/2 English muffin myself.  Just as DH was leaving for work, I loaded a movie on the computer (Thank you, Netflix!), pulled on my VFF, and got busy.

As Tuesdays are speed days & track intervals ... that is what I did.  After a 1 mile warm-up at 10:00 min mile pace, I started a set of repeat 800s.  As I haven't been running much in a while, I didn't want to push too hard.  Therefore, my paces were 8:57, 8:57, 8:49 and 8:41.  Now that I write that out ... I realize how much work I have in front of me if I indeed want to qualify.  I intended to warp it all up with a 1 mile cool-down at 10:00 but my right knee started to bother me and I could feel a significant blister developing on my big left toe.  As I was barefoot and using different muscles .. I cut it off at 1/2 mile. 

3.5 miles.  A solid start.

Tuesday Evening
Despite stretching while I read the paper on the floor, I could feel my calf muscles begin to tighten up this evening.  I'll be quite sore tomorrow.

I Think I Found My Inspiration

I have been struggling to resume running on a regular basis. In the fall of 2008, I essentially stopped running due to my affliction of Plantars faciitis.  I have overcome the wretchedness of being injured but am now tormented with a lack of conviction to stick with it.  Some other obligation or conflict always seems to get in the way.

On Monday, I joined a few teammates in the hot tub after Masters Swim practice.  While we conversed, one member who hasn't swam in some time stated he'd been absent of late because he was helping his wife at track.  Intrigued, I inquired further.  They invited me to join them at the track.

Yesterday afternoon, I took them up on their invitation.  We were fortunate that practice began just after a lightening storm subsided.  We started with a short warm-up around the school campus.  We then began interval work on the track. 

4 x 200m (RI: 3 min, 2 min, 1 min).  5 min recovery.  Repeat.

I started out a little faster than I should have ... my splits were 40, 43, 46, 50, 46, 46, 46, and 47 if I recall correctly.  I tried to use the Garmin but got all goofed up with the rest interval time.  Ah well.

It felt so good to run with others particularly for speed work.  The presence of other runners along side me pushed me to go a little faster.  Kept me on my toes.   I'll be back next week for certain.  I just need to assure that I do a few more runs in between.

P.S.  All the while I was running, the kiddos played on the pole vault mats.  Sweetie joined us for the last 2 intervals as well, coming in about 10 sec behind us.  I may look into summer track for them as well.  :)

Barefoot / Minimalist Running

Hello Readers - the few that may remain.  I've been absent for so long I would actually be surprised if anyone continues to read my blog.  As I haven't been actively training ... and I have seldom run ... I just haven't had much blog fodder.  I can report, though, that as the weather slowly begins to warm (though I did wake to a coating of fresh snow on the ground, third time this week) - I've been running more frequently.

In fact, I have been running barefoot!  I've been interested for a long time.  I first became consciously aware of barefoot running when I ran my first marathon (Portland '96) and saw another runner doing just that.  I was so intrigued I began to read the barefoot forums on Runners World.  Then last year as I struggled with Plantars Faciitis, Donald began to post regularly about his own foray into minimalist running.

I love going barefoot.  Those who know me can attest to the fact that when I'm comfortable at home or even while camping, I am typically barefoot.  I'll walk to the mail box, jog over to the neighbors, and even do yard work all the while my toes are unencumbered.  I love freedom.  It allows me to feel more connected with the earth, as silly as that may sound.

I've been increasingly interested and have been wanting to give it a try.  Last month, a girl friend recommended a book to me ... Born to Run by Christopher McDougall (which I haven't read yet but I have it on reserve at the library).  I bumped into a friend a few weeks ago who was wearing Vibram 5 Fingers and we got to talking about her experience in transitioning.  The following week, there was a panel discussion on minimalist running at the local Footzone.  All of these external signs telling me that I needed to give it a go.

I started with a 2 mile easy run on the treadmill on March 4th .... barefoot.  I went a little too far as the belt on my treadmill is textured for traction and I thereby ended up with blisters on the balls of my feet.  I thereby didn't run again until the 11th (4 miles easy), again on the treadmill, more conscious now of my gait and running form.  I noted that my calves were still sore from the run the week before - apparently I had used muscles that I haven't used in a long time.

That weekend, we went to the coast to see family and while there, I did an easy 3.75 miles - whereby I stopped and took off my shoes, running the last 1/2 mile barefoot (alternating between asphalt and grass).  I felt good.

The next day (Saturday) I happened to read of a local running club run, Run of Two Cities 10K.  I thereby decided to give it a go with no expectation other than to run my own race.  To finish strong and to enjoy that I was running again.  I struggled a little in the middle (very typical of me) but did in fact have a strong finish, crossing the finish line in just under an hour.  The last 1/2 mile or so was all downhill and I approached a 5 min mile pace!  What an awesome feeling!

I ran again on Tues 3/16 - an easy 3 miles - barefoot again the last 1/2 mile.

I have also started to attend a weekly Yoga session but a las, I haven't run since the 16th.  I've come to accept that I am in a different place - a different season.  I am going to enjoy running when I can.  Training when I can.  Incorporating a variety of tools into my arsenal.  Minimalist running is just one of my tools.  When everything lines up - when the kids are a little older - perhaps I'll be able to run another marathon.  Until then, I will do all I can to stay fit - to stay active.

Don't be surprised, however, if I begin to talk more about running with bare toes!  :)

For more information about minimalist running - there was an article in our local paper today, The Evolution of Running.  Enjoy!

Running is My Salvation

The past year or so, I've been on a roller-coaster of emotions... most of the time, I've been down in the valleys. Lacking motivation. Kicking myself for not taking the time for me. Doing so much for others. Then feeling depressed that I have somewhere along the way lost myself.

Last week, I was particularly down. I was struggling with "what could have been" rather than focusing on "what is" and "what is yet to be". I know what triggered it ... and knowing is half the battle. So I stopped and took a deep breath. I knew I needed to start running again.

So this morning I laced up my new kicks (I bought a new pair on Thursday - Brooks Adrenaline GTS 10), plugged in my headphones and headed out the door. I don't think I've been on the trail running in nearly a year! It felt so good to run alongside the river .. to hear the rush of the water flowing over the rocks, to watch the birds take flight, and to feel the crunch of the gravel beneath my feet.

I called my mom and talked for over half of my run. I love being able to get lost in conversation and thereby not think about my pace or how many miles I've covered. It just felt so good to run.

I returned home just as I finished 6.5 miles. A solid distance to start rebuilding my Sunday morning long runs. I stretched well after and hoped to enjoy a glass of chocolate milk, but a las my little guy had knocked a few more back than I had realized, leaving me without even a drop of my favorite post-run libation.

Calculating Training Paces

I've set up my training plan... 3 hard run days ... 3 easy days (days in which I will swim) ... and an optional day for rest, family hike, or an additional easy run day.

The 3 hard days involve Speedwork, Tempo Runs and Long Runs.

Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a track or well-measured flat trail. Warm up with a 10 to 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.

To calculate my training paces, I use the following guidelines:

• 400s--HMP, minus 75 seconds, divided by 4
  
• 800s--HMP, minus 65 seconds, divided by 2
  
• 1600s--HMP, minus 45 seconds
  

My half marathon PR is 1:49. This equates to an 8:22 mile.

Therefore, calculating speedwork paces gives me 400s = 1:46 / 800s = 3:38 / 1600s = 7:37.

Looking farther - if I could maintain this pace for a marathon, I could finish in 3:37. Logically, I won't be able to hold that... so a more realistic marathon goal pace that still enables me to qualify (with a tiny bit of wiggle room) is 8:33. My magic number.

Tempo Runs:
The tempo run does two key things: It enables me (the runner) to keep running at a faster pace and it also trains me to keep running beyond my comfort zone, which is what I must do in a race. The key here is a good relaxed warm-up jog, then a gradual shift into my tempo pace, followed by a relaxed cool-down jog.

Tempo Pace is calculated at HMP minus 15 seconds which equates to 8:07.

Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear me down. When training for a half marathon, start at seven miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.

Long Run Pace is calculated at HMP + 30 seconds per mile ... 8:52.


Let the fun begin.

OTN :: We are traveling today, so I will have to take a rest day.

10 Minutes EASY

I almost didn't get my run in yesterday. As is typical on Tuesday, we were caught up in school work and projects. I was in the midst of making an early dinner (tomato dill soup) when I glanced at the clock, it was 3:40 p.m. and we needed to depart at 5:00 to make it to the kids' Taekwondo class. It was crunch time. Sweetie had just started playing her new Plants vs Zombies game as a reward for getting her school work completed - Buddy was engrossed in observing her play. It was the perfect time.

I thereby jumped on the treadmill and opted to do the first speed workout of my new plan. I put one together by meshing a few others - FIRST, Runner's World, and Pfitz - essentially creating my own, much as I have always done. As prescribed, I was to run 10 min easy warm-up, followed by the main set of 4 x 400, and finishing with another 10 min easy. As I haven't really been running, I opted to go with a 10 minute pace on the warm-up and cool-down. For the 400s, I had neglected to look up my training pace so I just went with 8:00 min miles.

I barely had enough time to squeeze it all in when it was time to go. A friend posted on Facebook that the Footzone Performance Group (a training group I'd love to join if I didn't have family responsibilities) also resumed their workouts ... they did 10 repeat 400s. I wish I had done more but I did what I could, what I had time for and that is what is important.

This morning, I read in the weekly newsletter from Footzone their tip for the month is 10 Minutes EASY. "We all get pressed for time and try to squeeze the longest possible workout into our lunch hour. Sometimes you're just so excited to get out the door that you can't help but go full on. This month's tip is simple: don't. Take the first 10 minutes of any activity and GO EASY. REALLY EASY! This is the best possible way to warm up and actually enjoy your run, walk or ski. Plus, you won't get any less out of your workout. If you're fanatical about pace or heart-rate or whatever, you can always start your watch after the first 10 minutes. You make the rules, but give your body that time to settle in for what's ahead."

I gave myself a little pat on the back. That is just what I did.

OSN :: 700m warm-up; 6 x 25m breaststroke drill; and 3 x (50, 100, 150, 200) = 23500m

A Marathon In Central Oregon ?!

I was delighted to read the following in the Fleet Feet newsletter this morning:

The rumors are true that Central Oregon is about to get a new Marathon. The proposed date is Saturday, June 4, 2011. The course will be USATF certified and probably a Boston Qualifier. The description is as follows:

"The course runs along scenic country roads. Mostly flat with gently rolling hills, through farmlands with magnificent mountain views. The Start and Finish meanders through numerous greenways, past water features and the tree lined roads of a well known Central Oregon Resort north of Bend, Oregon."

Curious?? Want to know more details?? So do we! Stay tuned and we'll update you with more information as we get it!


So... if you are even slightly considering a marathon in your future.... this could be the one!! I know I plan to run it! :D

An Evolution... of Sorts.

It has been a long time since I have blogged here. I haven't done a lot of running. I am still plagued with a sore right heel - plantars faciitis. It has prevented me from starting a new training plan. I've run only occasionally with a friend. A day here. A day there. A few miles. A few more.

Mostly, I have been swimming. Not any more than usual - generally just 2 days a week - though I am feeling as though I have made some huge improvements in my stroke. I have also learned how to do a flip turn (free and back) and though I don't always execute the turn properly, I know, at least, what I should have done.

It must be pretty amusing to watch my progression poolside. There have been numerous occasions when I got so disoriented that I discovered myself on the bottom of the pool! Last week, I was swimming in lane 3 (I normally swim in 2) and was making an effort to practice a flip turn at every wall. When practice was over, Scott (a swim mate in Lane 2) asked if I had lost my necklace. He could not figure out what I was doing submerged at the bottom so frequently. We had a good chuckle over that!

I've also become a little self-conscious. I started this blog as a means of documenting my training... a record of how I felt after particular workouts, etc. In reading the blogs of other runners and triathletes, I learned tips for hydration, overcoming injuries and racing. It has been a joy to read of the personal victories of others. To share in their enthusiasm. As the years progressed, the bloggers I have followed and those that follow me have become an extended family. We share a common passion.

I've come to learn, however, that people outside of my extended 'running/training' family - those that may know me in real life - look upon my blog as a means of self proselytizing. About a year ago, I received a rather snotty comment that prompted me to no longer allow anonymous comments. I don't recall the exact wording but essentially it stated that I should spend more time on my family... that I was essentially selfish.

I know I shouldn't let what others think bother me - but despite this - it hurt. At the time, I had my suspicions about who left the comment. I had a strong feeling, though I couldn't prove it, that the anonymous comment was left by a woman who called herself my friend. I suppose it doesn't really matter, but a few weeks ago, in a conversation with a mutual friend, my earlier suspicions were confirmed.

On a few other occasions, friends have made reference to my blogs, training, homeschooling endeavors, etc. to the point where I have felt uncomfortable. I'm still struggling with how to respond to these comments but all the while, I have pulled away from blogging. Then today, I discover that another runner/blogger that I've come to know has announced her retirement from blogging. When I read this, I immediately considered doing the same.

The more I contemplated it, however, I realized that I am not ready to do that. I enjoy the comraderie of sharing. I don't know many people personally that share my passion for running. Where else can I ramble on about my races to an audience that is truly interested in my fuel intake? What flavor gels I prefer? How I felt after my tempo run?

I need this forum. I need each of you.

OSN: 600m warm-up, 200m kicking w/fins, 8 x 25m back drill, 350m free, 250m free, 200m free , 100m free, and 100m back easy cool-down. Block start drill. 2000m total

I've Missed My Jogger

As most of you know, I have two young children. When I trained for my 3 marathons - most of my running was done behind a double jogging stroller. As the kiddos have grown and gotten heavier, I have gotten more creative with finding childcare... not to mention that the kiddos don't much like going with me when it is miserably cold. I thereby have been running much less frequently than I did last year. I haven't lost my enthusiasm for running - but getting behind a jogger and pushing 100+ pounds is difficult. Particularly when the roads are slushy and it's nearly impossible in packed snow.

Imagine my delight when I came across an article about running with a stroller. Researchers from the University of Wisconsin-La Crosse recently tested the fitness benefits of pushing a stroller with 35 pounds of weight. They found that walking with a stroller at 3 miles per hour burned 18 percent more calories than regular walking, about 6.2 calories per minute over varied terrain. That puts it on par with mowing the lawn or bicycling at about 10 miles per hour. Walking uphill provided an even better workout: For every 2.5 percent increase in grade, heart rates increased by 12 beats per minute. Can anyone figure the math... running pace 9 min miles pushing 100+ pounds... how many calories is that?!

Today, I joined my girlfriend for my first jogger-run in probably 6 months. It was a bit of a struggle. My breathing was labored. We stopped frequently to adjust blankets, observe the river canyon, pick-up dropped mittens... all the while I would forget to hit the stop/start on my watch. I thereby don't have an accurate measure of our pace, but we did 4.25 miles in little less than an hour. It was an enjoyable morning. I've actually missed running my the kiddos... observing little things around the neighborhood. It was a nice morning. Thank you, K! :D

Common Merganser ~ Nature Study

Long absent from my regular postings...

Nature Study on the Run

I ran along the river trail this afternoon - my favorite course in Central Oregon for the proximity to the river and thereby the wildlife. It is also a rather hilly course and in some sections, the footing is a little tricky so it adds a bit of a challenge.

At the four mile mark, just after I had made the turn at Farewell Bend, I came across two birdwatchers observing a flock of ducks in the river. Two I recognized immediately as an assumedly mated pair of Mallards. The others I was not familiar with so I inquired and being allowed to borrow their scope, was informed the brown headed ones were Mergansers.
From our distance, there was one other duck that had a dark head and back in the same color pattern as the two pictured below. We assumed it was a different species... however, upon my return home and in my attempt to find more information about Mergansers in general, I now believe it too, is a Merganser. A large diving duck with a long thin bill, the Common Merganser is found along large lakes and rivers across the northern hemisphere. The long bill has toothy projections along its edges that help the duck hold onto its slippery fish prey. Males are boldly patterned with white sides, black back, and green head. Females are dull gray with reddish head and white chin.

They nest in tree cavities, either those made by large woodpeckers or from where a limb broke off. They will also use a nest box. Infrequently a Common Merganser might make its nest in a rock crevice, a hole in the ground, a hollow log, in an old building, or in a chimney.

The young leave their nest hole within a day or so of hatching. The mother protects the chicks, but she does not feed them. They dive to catch all of their own food. They eat mostly aquatic insects at first, but switch over to fish when they are about 12 days old.

ORN: 6.4 miles at average pace of 10:25 min mile (several large stretches of ice whereby I opted to walk as I didn't bring the Trax).

OSN: 400m warm-up; 250m w/ fins; 4 rounds of 4 x 25m IM speed work; 10 x 75m freestyle drill (50m fists/25m palm); 6 x 25m freestyle fast (w/fins); 50m cool-down = 2000m

New Goals & A New Focus

Last week I posted a little insight into my woes & frustrations. I wanted to thank each of you that took the time to respond with positive feedback and support. Your words provided comfort and perspective, allowing me to come to terms with the change in direction my training has taken.

I do not want to give up running. I haven't lost my passion. I absolutely love running. I look forward to every opportunity I have to get out there and pound the pavement for an hour or so. I just don't have the desire to go for 3+ hour runs in the cold of winter. I know - I'm probably a wimp. Yet there are demands upon me - granted these are demands I have put in place myself - but they are expectations and goals that are more important in the long run than whether or not I qualify to run Boston.

My children are young. I homeschool. I want to provide the best possible education I can for them. I want to be there when they read their first words. Multiply fractions. Overcome frustrations and ultimatley reach their goals.

It is not that my goal to run more marathons... to hopefully qualify... is not important. But until the kiddos are self-sufficient - the time required to put in the training is difficult. Not impossible, but difficult.

I want to show my children that you can achieve anything if you set your mind to it. If you desire it strongly enough. Yet at the same time, I also want to show them that there is a time and a place. That we occasionally need to make sacrifices. That we don't have to push ourselves ALL the time. We can also take time to relax. To just be.

So - I am not giving up on running. I am just going to put off the longer distances until they are older. I may still run a 30K or a marathon this year - but during a time of the year when training in freezing temperatures isn't necessary. When the kiddos can accompany me on their bikes. When I can rise before my family for my long runs and yet not require a head-lamp to light my way.

~~~~

OSN: 400m warm-up; 8 x 25m backstroke drill (on the 5th, I torqued my left shoulder); 6 x 25m freestyle sprint w/fins; 20 minutes of --> 150m freestyle, 100m IM, 50m choice (breast). As I finished the 50m, Coach Bob took a seat on the starting block. I remarked to him, "I did exactly what you warned us NOT to do during the backstroke drill." He inquired about where the pain was exactly and then advised me to get out. "Sit in the sauna and take it easy," he suggested.

As I am planning/hoping to swim on Saturday (1 hour postal) - I took his words to heart and followed suit. Tonight, I'm icing and took 400mg ibuprofen.

Getting it Done

Wednesday 1/28:
All morning my inner thigh was a little sore - as though I had pulled a muscle yet I hadn't done anything physical other than my swim on Monday. I couldn't put my finger on what had caused the slight discomfort but I opted to take it easy today anyway... aiming for a comfortable run with no regard to distance or pace.

I started the Garmin before I had completely synced with the satellites... so I didn't realize immediately that I had neglected to Reset from my run on Saturday. I had thereby covered 1.04 miles before this was a realization. Avg pace 10:15.

I then did another 4.5 miles at an average 9:20 pace. Once I was warmed up, I felt strong and didn't notice the discomfort that had previously bothered me. With the confusion with my Garmin earlier, I thought that in the end I had completed 6 miles but a las, it was only 5.5. Oh well.


Saturday 1/24:
My girlfriend and I went out again for an enjoyable 4.51 mile run together Saturday morning. It was cold (26 degrees ?) and threatening to snow but we managed to return home before the flakes began to fall. We took it easy and enjoyed one the company of one another.... our average pace was 9:52 min mile. A comfortable pace for conversing. After we parted ways, I did another .49 miles to even out my miles to a solid 5... average pace for this last 1/2 mile was 8:11.

My Woes and Frustrations

Despite my recent doctor visit and steroid use anti-inflammatory prescription, I am still struggling with Plantars Faciitis in my right heel. I am both frustrated and annoyed. I had big plans for 2009. A fun list of races I wanted to run... even a few triathlons.

I have been very careful to stretch well after every run. I ice my heel & arch periodically throughout the day with my foot elevated. When I wake up in the morning, I am methodical about massaging the area before I put any weight on it. In doing all of this - I don't hobble around each day. I notice the discomfort a few hours after my run and a sometimes a little in the morning. All of these measures are helping dramatically. But is it enough?

The Eugene marathon is just around the corner. I haven't registered. And thus - I haven't been following my training plan. I haven't been following any plan, really. To make matters worse - I haven't been on a long run in months. My heart, I suppose, just hasn't been in it. I haven't been pushing myself.

I am now in a quandary. Do I even have the time to put in adequate training for Eugene on May 3rd? Should I perhaps do the half instead? To do either - I need to stop farting around and get focused. But should I? DH thinks I should give up running, "I think you should stick with swimming." Why can't I have both?

I continue to debate with myself. I hope you all have some words of advice. Words of wisdom.


Thursday 1/22:
Masters - 400m warm-up mixed stroke; 350m w/fins; 10 x 50m freestyle drill w/fists; 8 x 150m (odds pull / evens whatever) = 2450 m

Wednesday 1/21:
Tempo Run - 1 mile easy; 4 miles at GMP (goal marathon pace): 8:34, 8:15, 8:14, 8:25; 1 mile easy = 7 miles

Tuesday 1/20:
Rest

Monday 1/19:
Masters - 300m warm-up mixed stroke; 200m w/fins; 12 x 25m fly drill w/fins; 12 x 75m freestyle (? I don't really recall what stroke we were doing on this set) = 1700m

Sunday 1/18:
1 hour snowshoe walk (1.75 miles) with the kiddos - at their pace. A little sledding thereafter.

Friday 1/16:
Masters - 400m warm-up mixed stroke (was that all? I don't recall exactly); 36 minutes of 100s on 2:05 - I did 16 = 2000 m

5 Tenets of Running

At Sweetie's Taekwondo class yesterday evening, I overheard two of the moms conversing about Taekwondo and the other classes offered at the dojo. One was explaining how much she enjoys studying TKD herself and how much she has learned not only about the sport itself but also how to protect herself and how to stand up for herself.

She explained that the principles of TKD have really helped her in her everyday life. She elaborated and offered a couple of examples - of which I heard only snippets. As she was talking though, I began to think about this philosophy and how I, as a runner, also strived to achieve these goals. Each one of the 5 tenets of Taekwondo are applicable to other sports as well, particularly running and swimming as they too, like Martial Arts, are individual sports.

Courtesy is demonstrated when we step off single-track trails or wait at the wall to allow faster runners/swimmers to pass... when we look behind ourself before blowing a snot-rocket (if we must)... when encouraging other runners/swimmers as we pass them or see them on the return loop of an out-and-back course.

Integrity is not cutting across trails and shortening the distance of a race... it is not purposely entering a race without paying the race fees... it is not fudging on your race statistics to brag to friends.


Perserverance is getting out there when you really don't feel like it. It is getting out there when temperatures hover below freezing or rise up 70 F.


Self-Control is sticking to a race plan... not going out too fast or too hard. It is listening to ones body and knowing when the pain you feel is a hint of further, more serious injury.


Indomitable Spirit is not giving up. Pushing oneself to the finish - whether to finish a tough workout or to finish a race. It is continuing to strive for a goal - a personal best, to qualify for Boston, or an accumulative distance. Not allowing negative comments or setbacks to deter you.


OTN:

Wednesday 14th Jan
Tempo Run: 1 mile warm-up at 8:55. 2 miles at 8:29 avg pace. 1/4 mile walk RI. 1 mile at 7:58. 1/4 mile walk RI. I forgot to hit the start button. I must have done about 1/2 mile at ~8:30 when I figured it out. I decided to do another 1.5 assuming my estimate was correct. I then hit the lap button and it read 1.75 miles at 18:07 - I thereby realized I also forgot to hit the lap button before I started. My assumption is that the last 2 miles were about 8:30 but I don't know for certain. Finished off with .32 mile cool-down with a few strides. 6:32 miles total.

Tuesday 13th Jan
Rest

Monday 12th Jan
Swim with COMA. 2075m. 500m warm-up; 300m kicking w/fins; 8 x 25m back drill; 400m free w/paddles; 175m fast on 5 min (goal: 3 min swim 2 min rest); 3 x 150m fast on 5; 50m cool-down.

Sunday 11th Jan
3.12 miles easy with CORK. 9:23 mi avg pace

A Great Start

My girlfriend gave me a call this morning and asked if I was up for a short run. When I awoke, I had wondered to myself if I would go out today or not. Her call was just what I needed to get me going so I jumped at the chance to go with a friend. I don't get that opportunity often and certainly didn't want to pass it up.

We did an easy 3 miles and I have to say, I haven't felt this good running in a long time. The steroid prescription I have been taking this week seems to have done just what I was hoping it would... reduce the swelling in my right heel.

This afternoon, I stopped by Fleet Feet for their Eugene Marathon kick-off party, if you will. I was hoping to win a free race entry (who wouldn't?!) but I have no luck whatsoever. My daughter, on the other hand, apparently oozes luck - she won a spike bag with the race logo. She was all smiles - I'm hoping she'll feel sorry for me and give it to me. ;)

Though I wanted to take advantage of the discounted race entry fee, I decided to play it safe. Wait a few more days - after my longish run tomorrow with the group - to see if my PF issues flare up again. Come Monday morning, if my heel feels fine when I get out of bed, I will register for the marathon.

I do need to reconsider my training plan, however. I don't have much of a base built up. The plan I had originally intended to use is just too aggressive right now.

ORN: 2.75 miles at 9:52 avg pace. 1/2 mile cool-down walk. After run stretches: lunges

Winter Warrior ?

My new year's resolution for 2009 is "Have more fun!" For me - that means qualifying. I would be elated to finally qualify. I have to believe it is an achievable goal. However, I know I need to amp up my training. Take it further.

These past couple of weeks, DH has been using MY treadmill more than I have. I had lost my mojo these past couple of months and was lucky to workout/train at all. With his new enthusiasm to get in shape himself - he has put me to shame. I've been wallowing in self-pity. But no more!

I found my incentive.... the ticket to burst out of my winter training blues. The challenge I need to kick myself in the arse and stay motivated. Fleet Feet's Winter Warriors.

In 2009 - to have more fun and to push harder, I've vowed to join a running group at least 1x week. The group dynamic is powerful. My love of swimming with Masters is largely due to the friends I've made. I know the same will be true with running.

I thereby joined the Fleet Feet crew this morning for the Sunday run. It took me some time to get into the groove again... I felt out of sync at the start and thereby opted to do just 4 miles. The final 3/4 mile I pushed hard for a fast finish (the fact that the course was slightly downhill was certainly helpful).

Today's run earned me 5 points. Just 70 more to go and I'll earn a "Winter Warrior" tshirt. It will be a little tricky though... I'll need to attend a few evening workouts and that is tricky with the family. However, since DH has started working out himself, I might be able to motivate him to join me.

I've also resumed Cross-Fit. The rage has finally hit Central Oregon - I don't know why it took so long. However, I will still have to do it at home - basically alone, though the kiddos try to do it alongside me - because the facilities here that offer classes do NOT offer child care. Urgh! Why can't they figure out that moms like to stay fit, too! Perhaps more so!

Yesterday's Workout of the Day (WOD):

Angie (for time):
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I don't have a pull-up bar... thus I substituted Standing Dumbbel Press (or is it Military Press?). I did 40 reps with the 8lb weight but had to switch to 5lbs to finish. The push-ups I had to break up in sections... 25, then the sit-ups (I did crunches) 25 more push-ups, 100 squats, then the final 50 push-ups. It took me 17:49:30.... much room for improvement!

DH and I had date last night. We saw the movie Twilight... he says I was gushing. Perhaps I was. Anyway... at dinner afterwards, I asked if we couldn't get a pull-up bar. He said, 'Sure.' At Fleet Feet, they have this one, Perfect Pullup. Cool huh?

Feels good to be back. :D