So I like running nice even numbers. I've been known to circle parking lots and do mini out-and-backs to get my daily mileage to be to the nearest .25 mi. (This is partly because I keep a notebook log and it is easier to add it up in my head, and part because I'm anal.) So what did I do today to finish off 2011? That's right, total all the miles and figure how to get a nice round number.
I began the morning of Dec. 31 with 1,637.4 miles. I also had to do the long run. So instead of a scheduled 8 miler, I went for 12.6. Feeling strong and awesome the whole way, I ended the year on a wonderful note.
Today:
12.6 miles.
8:34/mi.
1,650 miles. YEAH.
Hoping you're ending your year on a happy note too!
Saturday, December 31, 2011
Sunday, December 25, 2011
Thursday, December 22, 2011
The 40 Runner’s Commandments
by Joe Kelly (via Facebook page : Dare to Be Different)
1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. Keep promises, especially ones made to yourself.
5. The faster you are the less you should talk about your times.
6. Keep a quarter in your pocket. One day you’ll need to call for a ride.
7. Don’t compare yourself to other runners.
8. All runners are equal, some are just faster than others.
9. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
10. For a change of pace, get driven out and then run back.
11. If it was easy, everybody would be a runner.
12. When standing in starting lines, remind yourself how fortunate you are to be there.
13. Getting out of shape is much easier than getting into shape.
14. A bad day of running still beats a good day at work.
15. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
16. Don’t always run alone.
17. Don’t always run with people.
18. Approach running as if the quality of your life depended on it.
19. No matter how slow, your run is still faster than someone sitting on a couch.
20. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
21. Races aren’t just for those who can run fast.
22. There are no shortcuts to running excellence.
23. The best runs sometimes come on days when you didn’t feel like running.
24. There is nothing boring about running. There are, however, boring people who run.
25. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
26. Never throw away the instructions to your running watch.
27. Don’t try to outrun dogs.
28. Don’t wait for perfect weather. If you do, you won’t run very often.
29. When tempted to stop being a runner, make a list of the reasons you started.
30. Without goals, training has no purpose.
31. Go for broke, but be prepared to be broken.
32. Spend more time running on the roads than sitting on the couch.
33. Make progress in your training, but progress at your own rate.
34. “Winning” means different things to different people.
35. Unless you make your living as a runner, don’t take running too seriously.
36. Never tell a runner that he or she doesn’t look good in tights.
37. Never confuse the Ben-Gay tube with the toothpaste tube.
38. Preventing running injuries is easier than curing them.
39. Running is simple. Don’t make it complicated.
40. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.
1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. Keep promises, especially ones made to yourself.
5. The faster you are the less you should talk about your times.
6. Keep a quarter in your pocket. One day you’ll need to call for a ride.
7. Don’t compare yourself to other runners.
8. All runners are equal, some are just faster than others.
9. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
10. For a change of pace, get driven out and then run back.
11. If it was easy, everybody would be a runner.
12. When standing in starting lines, remind yourself how fortunate you are to be there.
13. Getting out of shape is much easier than getting into shape.
14. A bad day of running still beats a good day at work.
15. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
16. Don’t always run alone.
17. Don’t always run with people.
18. Approach running as if the quality of your life depended on it.
19. No matter how slow, your run is still faster than someone sitting on a couch.
20. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
21. Races aren’t just for those who can run fast.
22. There are no shortcuts to running excellence.
23. The best runs sometimes come on days when you didn’t feel like running.
24. There is nothing boring about running. There are, however, boring people who run.
25. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
26. Never throw away the instructions to your running watch.
27. Don’t try to outrun dogs.
28. Don’t wait for perfect weather. If you do, you won’t run very often.
29. When tempted to stop being a runner, make a list of the reasons you started.
30. Without goals, training has no purpose.
31. Go for broke, but be prepared to be broken.
32. Spend more time running on the roads than sitting on the couch.
33. Make progress in your training, but progress at your own rate.
34. “Winning” means different things to different people.
35. Unless you make your living as a runner, don’t take running too seriously.
36. Never tell a runner that he or she doesn’t look good in tights.
37. Never confuse the Ben-Gay tube with the toothpaste tube.
38. Preventing running injuries is easier than curing them.
39. Running is simple. Don’t make it complicated.
40. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.
Tuesday, December 20, 2011
Mattole Beach
Saturday night, Matt and I attended his work Christmas party. Across the table from us sat one of the retired employees that still comes to the parties. Matt has never worked with this man, so we only know him from work functions.
"Have you adjusted to living here?" he asked with a certain tone to his voice that indicated he knew what we were going to say.
"Yeah, we really like it," Matt replied.
"No, I mean, have you adjusted to living here? I mean the town, not working in the office," he asked again, with even more expectation in his voice.
"Yeah, there's so much to see and do, we really like it," Matt said again.
"Oh," he remarked and went back to his dinner.
So many people within his office think that all the new people hate it here. After years of really horrible attitudes and frequent turnover with employees, they seem to expect we want to leave right away. But with the most recent hires, Matt, Alex, and Ryan (and his wife Shaina, whom I go hiking with sometimes), it is the exact opposite. All of us love it here so far. That man seemed to forget that this particular line of work moves people around a lot. We become very good at adjusting to our new surroundings. But maybe some of us are more whiny than others. I think this part of California is great. Throughout the day on Sunday, that sentiment echoed through my head. It is beautiful here.The winding and steep highway passed over the bald, coastal hills. Beef cattle grazed happily, enjoying their view of the Pacific Ocean. Fog rose and lowered as we moved over the hills. Finally arriving at The Wall, a very steep downhill part of the road, magnificent views of the coast and beach arrived. I never knew that views existed like that around here. If you’ve seen the Big Sur area, it looks just like that, but has more public beach and the highway travels just above the water level.
Just south of Cape Mendocino, this is the farthest west one can go on the California coast. Matt, Danny, and I stopped to collect some firewood near his family’s property. Then we headed for the Mattole Beach. We ate lunch at the mouth of the Mattole River. The first of our friends to be truly local, it was interesting to learn some history about the area in which we were traveling. Danny grew up in this gorgeous rural place.
We began our run on the Lost Coast Trail, moving south along the beach. It was slow going in the grainy sand.
The sand was almost like running in loose gravel, nothing like the beaches we run near home. I was at a sprint effort but moving at a glacial pace. The only thing that seemed to move me forward through the ankle-deep sand was the 20-30 mph tailwind. Dozens of seals sunned themselves on the rocks just offshore. As the three brightly colored runners watched them, they gazed back, equally curious about us.
Reaching Windy Point, we agreed that it was appropriately named.
Steady wind over 50mph. Pretty much sets a new gauge of what a "windy" run really is, doesn't it?
Eventually, we moved up on to the coastal bluffs; I couldn’t remember when my heart-rate fell climbing up a hill.
Soon, we turned and veered sharply uphill. Danny mentioned that for each foot we moved forward, we also moved a foot up in elevation. I joked to Matt that we always claim Alex tries to kill us when he chooses running routes. But we decided to crown Danny as reigning “Ass Kicking Run Champion”. My legs were still sore from the 22 miler and I struggled a lot. Rewarded with beautiful views as I sweat profusely, it was bliss and torture at the same time. Now facing into the wind, it was a struggle to just keep walking up the ridge.
When we hit our descent to the car, I finally caught my stride again. Each footfall sent a flash of discomfort through my sore quads. This will only make them tougher, right? I had to shorten my stride a lot to keep my balance. Running downhill on sore and stiff quads is like running on stilts. Ouch.
Seven miles.
A truckload of firewood.
Fantastic views.
Pretty amazing Sunday.
"Have you adjusted to living here?" he asked with a certain tone to his voice that indicated he knew what we were going to say.
"Yeah, we really like it," Matt replied.
"No, I mean, have you adjusted to living here? I mean the town, not working in the office," he asked again, with even more expectation in his voice.
"Yeah, there's so much to see and do, we really like it," Matt said again.
"Oh," he remarked and went back to his dinner.
So many people within his office think that all the new people hate it here. After years of really horrible attitudes and frequent turnover with employees, they seem to expect we want to leave right away. But with the most recent hires, Matt, Alex, and Ryan (and his wife Shaina, whom I go hiking with sometimes), it is the exact opposite. All of us love it here so far. That man seemed to forget that this particular line of work moves people around a lot. We become very good at adjusting to our new surroundings. But maybe some of us are more whiny than others. I think this part of California is great. Throughout the day on Sunday, that sentiment echoed through my head. It is beautiful here.The winding and steep highway passed over the bald, coastal hills. Beef cattle grazed happily, enjoying their view of the Pacific Ocean. Fog rose and lowered as we moved over the hills. Finally arriving at The Wall, a very steep downhill part of the road, magnificent views of the coast and beach arrived. I never knew that views existed like that around here. If you’ve seen the Big Sur area, it looks just like that, but has more public beach and the highway travels just above the water level. 
Just south of Cape Mendocino, this is the farthest west one can go on the California coast. Matt, Danny, and I stopped to collect some firewood near his family’s property. Then we headed for the Mattole Beach. We ate lunch at the mouth of the Mattole River. The first of our friends to be truly local, it was interesting to learn some history about the area in which we were traveling. Danny grew up in this gorgeous rural place.
What's with the zebra? Your guess is as good as mine, but we saw two of them on the drive.
We began our run on the Lost Coast Trail, moving south along the beach. It was slow going in the grainy sand.
The sand was almost like running in loose gravel, nothing like the beaches we run near home. I was at a sprint effort but moving at a glacial pace. The only thing that seemed to move me forward through the ankle-deep sand was the 20-30 mph tailwind. Dozens of seals sunned themselves on the rocks just offshore. As the three brightly colored runners watched them, they gazed back, equally curious about us. 
Reaching Windy Point, we agreed that it was appropriately named. Steady wind over 50mph. Pretty much sets a new gauge of what a "windy" run really is, doesn't it?
Eventually, we moved up on to the coastal bluffs; I couldn’t remember when my heart-rate fell climbing up a hill.
Soon, we turned and veered sharply uphill. Danny mentioned that for each foot we moved forward, we also moved a foot up in elevation. I joked to Matt that we always claim Alex tries to kill us when he chooses running routes. But we decided to crown Danny as reigning “Ass Kicking Run Champion”. My legs were still sore from the 22 miler and I struggled a lot. Rewarded with beautiful views as I sweat profusely, it was bliss and torture at the same time. Now facing into the wind, it was a struggle to just keep walking up the ridge.
When we hit our descent to the car, I finally caught my stride again. Each footfall sent a flash of discomfort through my sore quads. This will only make them tougher, right? I had to shorten my stride a lot to keep my balance. Running downhill on sore and stiff quads is like running on stilts. Ouch.
Seven miles.A truckload of firewood.
Fantastic views.
Pretty amazing Sunday.
Twosday Tuesday: Part 1.
It isn't a secret that adding speed work to my running schedule has been a struggle. With the mileage I like to keep, there isn't much energy left to incorporate something that stresses me so much.
Recently, a friend recommended a Jack Daniels video. No, not THAT Jack Daniels. Click on the link here : Thirsty Thursday with Jack Daniels.
Basically, if you're not used to them, tempo runs or track intervals can over-train you in a hurry. Why? Because you're stressing your cardiovascular system along with your legs. Two systems at once. No wonder it hurts.
So I decided trying out wind sprints. Basically, running really really fast, but for short periods of time. After a short warm-up that got me to the easy part of the trail (read: no real obstacles to try and sprint over the top of like train tracks or rocks), I hit the speed.
1 minute sprint, two minute recovery. x 5.
Based on what the terrain was like at each interval, I had to cut a couple of recoveries or sprints short. It was great. My heart and lungs felt it, but my legs aren't drained like they are during tempo runs. I still have one month before my official training begins, I'm just going to try and introduce my body to short bursts of speed. So far, so good.
Easy run with the Hubby when he gets home from work tonight. :)
Monday, December 19, 2011
Double Climb 22
Gaining 2,500 ft. in the first three miles is one efficient way to warm up quickly. Mostly a walk, the trail provided absolutely no flat spots.
Matt speculated that it would be easier than the last time we ran this trail, our first trail run in May. It was every bit as hard as last time. These fire service roads are really really steep.
I had to stop partway up the hill to stretch and remove a few layers. Fog across the meadow clung to the trees. The sunshine slowly dissolved the visual moisture in the air. I was completely drenched in sweat, just a few miles into the run.
When we finally reached Peavine Ridge, my heavy breathing had leveled off. We were finally able to hold a conversation. With several undulations in the terrain, we began running for the first time at about mile 4. When we stopped for snacks, I pulled out my Nutrageous bar. I really love running with candy as fuel. Maybe I should write to Hershey’s and ask them to sponsor my running. Wouldn’t it be great if they paid for my races or at least kept me in chocolate bars? All the foods that I know aren’t good for me and I eat sparingly are staples in my backpacking and trail running fuels. I don’t like Clif Bars, and a king size chocolate bar really is yummy and full of calories.
By mile 8, Matt and I veered down a winding single-track on Thornton Trail. Mostly downhill, we coasted back into the valley. The forested area gave way to a sunny clearing. Unfortunately, all the clear areas in this park are scars left by the logging industry. Soaked hillsides routinely slide down into valleys. A lot of hillsides around here are like that. In fact, most of the nearby town of Stafford is buried under dirt. Some people rebuilt, most did not.
As we ran along, Matt and I discussed the difference in trail runners and road runners. I find that within myself, I fit into the stereotypes based on what my daily workout is. I run roads and calculate paces, splits, and PRs. I run trails without caring what my pace is, stopping frequently to snap pictures and enjoy great views. I love that I can enjoy both types of running as they each have their own merits.
I feel most natural as a runner while in the forest. Cruising downhill underneath a broken canopy of oak trees, like a forest animal. Strong form, quick on my feet, I almost glide down the trail. Matt echoed this sentiment and added that he wants to run across the Grand Canyon. For years, he’s been insisting that I see it. Lure me with running and I’m sold on it. Now to find a place in 2012 for a trip like that. Our schedule seems to be nearly full already.
At mile 11, we found ourselves in the valley once again. A quick sprint along the car road later, we were back on the trail. Up again. This time on Grasshopper trail, a fire road in equal steepness to the beginning of our run. Another 2,500 ft climb over three miles. The seventeen minute mile felt like a sprint even though I was walking. To satisfy curiosity, I took my pulse. Near 200bpm. No wonder trail running out here makes me faster! That’s around 90% of my max heart rate. I also figured out why I prefer running hills to intervals. Working that hard, I get a little dizzy and wobble as I move forward. It is much easier to catch myself if I fall at this walking pace. It also makes my buns burn like no other. Plenty hard without the clumsiness and risk of falling on my arm. Also, the scenery is better.
Sixteen miles along, we began our final descent to the valley and our car. I found that somewhere along this downhill, I tweaked the muscle right behind my knee. We crossed a stream one quarter mile from the car. It felt great on my sore legs. All bridges are removed for the season. If left in place, they wash downstream and are ruined. Luckily, we still haven’t gotten much rain. Bull Creek was only knee deep today. I ran through the Redwoods with frozen feet to the car. Awesome run.
We stretched back at the car and I couldn’t remember when a trail run made me so sore. Although we walked the uphills, the downhills were much quicker and it trashed my quads for a few days. Soreness is good.
The math:
22.1 miles.
4,770 ft. of elevation gain.
5:10.
13:50/mi.
Matt speculated that it would be easier than the last time we ran this trail, our first trail run in May. It was every bit as hard as last time. These fire service roads are really really steep.
I had to stop partway up the hill to stretch and remove a few layers. Fog across the meadow clung to the trees. The sunshine slowly dissolved the visual moisture in the air. I was completely drenched in sweat, just a few miles into the run.
When we finally reached Peavine Ridge, my heavy breathing had leveled off. We were finally able to hold a conversation. With several undulations in the terrain, we began running for the first time at about mile 4. When we stopped for snacks, I pulled out my Nutrageous bar. I really love running with candy as fuel. Maybe I should write to Hershey’s and ask them to sponsor my running. Wouldn’t it be great if they paid for my races or at least kept me in chocolate bars? All the foods that I know aren’t good for me and I eat sparingly are staples in my backpacking and trail running fuels. I don’t like Clif Bars, and a king size chocolate bar really is yummy and full of calories.
By mile 8, Matt and I veered down a winding single-track on Thornton Trail. Mostly downhill, we coasted back into the valley. The forested area gave way to a sunny clearing. Unfortunately, all the clear areas in this park are scars left by the logging industry. Soaked hillsides routinely slide down into valleys. A lot of hillsides around here are like that. In fact, most of the nearby town of Stafford is buried under dirt. Some people rebuilt, most did not.
As we ran along, Matt and I discussed the difference in trail runners and road runners. I find that within myself, I fit into the stereotypes based on what my daily workout is. I run roads and calculate paces, splits, and PRs. I run trails without caring what my pace is, stopping frequently to snap pictures and enjoy great views. I love that I can enjoy both types of running as they each have their own merits.
I feel most natural as a runner while in the forest. Cruising downhill underneath a broken canopy of oak trees, like a forest animal. Strong form, quick on my feet, I almost glide down the trail. Matt echoed this sentiment and added that he wants to run across the Grand Canyon. For years, he’s been insisting that I see it. Lure me with running and I’m sold on it. Now to find a place in 2012 for a trip like that. Our schedule seems to be nearly full already.
At mile 11, we found ourselves in the valley once again. A quick sprint along the car road later, we were back on the trail. Up again. This time on Grasshopper trail, a fire road in equal steepness to the beginning of our run. Another 2,500 ft climb over three miles. The seventeen minute mile felt like a sprint even though I was walking. To satisfy curiosity, I took my pulse. Near 200bpm. No wonder trail running out here makes me faster! That’s around 90% of my max heart rate. I also figured out why I prefer running hills to intervals. Working that hard, I get a little dizzy and wobble as I move forward. It is much easier to catch myself if I fall at this walking pace. It also makes my buns burn like no other. Plenty hard without the clumsiness and risk of falling on my arm. Also, the scenery is better.
Sixteen miles along, we began our final descent to the valley and our car. I found that somewhere along this downhill, I tweaked the muscle right behind my knee. We crossed a stream one quarter mile from the car. It felt great on my sore legs. All bridges are removed for the season. If left in place, they wash downstream and are ruined. Luckily, we still haven’t gotten much rain. Bull Creek was only knee deep today. I ran through the Redwoods with frozen feet to the car. Awesome run.
We stretched back at the car and I couldn’t remember when a trail run made me so sore. Although we walked the uphills, the downhills were much quicker and it trashed my quads for a few days. Soreness is good.
The math:
22.1 miles.
4,770 ft. of elevation gain.
5:10.
13:50/mi.
Ma-L'el Funk
Returning to the Ma-L’el Dunes is always a treat. The sky was darkening as we followed the meandering trail up and down the steep trail. Eventually, the three of us made it to the sand dunes. I was feeling sluggish and Alex was battling a bad running funk. Matt snapped photos to try and perk us up. As we moved along the packed and soft sand patches, our moods improved. Just getting out there is sometimes all I need to feel better.
A dark cloud loomed over the ocean. The rain was due to arrive at 6pm. Do you trust the weather forecast? Running with two meteorologists with a front about to pass overhead includes lots of speculation and mention of the forecast models. It is not often that they agree 100% with each other. But today, yes, 6pm sounded near perfect.
Just as we finish stretching at the car, the drizzle starts, 6:00pm. Perfect timing, Boys.
A dark cloud loomed over the ocean. The rain was due to arrive at 6pm. Do you trust the weather forecast? Running with two meteorologists with a front about to pass overhead includes lots of speculation and mention of the forecast models. It is not often that they agree 100% with each other. But today, yes, 6pm sounded near perfect.
We learned quickly that this type of hill is to be avoided unless you want to fill your shoes with sand.
Darkness fell earlier than normal with the thick cloud cover. This time, I was prepared with my headlamp. I never run in the dark, so getting at least some experience with limited visibility would be helpful for Susitna. The 11am start all but guarantees that I will finish in the dark. We had trouble finding the trail away from the dunes. Only a small, waist-high post marks the trail. About 10 minutes of searching and circling around on the dunes, we found it. Ominous trail, lit only by my headlamp, Alex told a story about Bigfoot. Great topic for a dark run in the forest. Sure.
Just as we finish stretching at the car, the drizzle starts, 6:00pm. Perfect timing, Boys.
Friday, December 16, 2011
Rabbits at the Fish Hatchery Run
Both falling asleep and waking up with a scratchy throat and lots of post-nasal drip, I knew that today wouldn’t be my best running. Sometimes I go out thinking I will halfheartedly race, but I never do. When I run a race, I give the best I’ve got for that day. Pace varies based on how I’m feeling, but I always give what I’ve got.
Matt and I ran the two mile race as a warm-up. Running at my most recent marathon pace, I couldn’t remember when an 8:30/mi felt so hard. How was I going to race twice this distance at a harder effort? This race was a free club event, and it seemed that most of the field had the same idea of running the 2 miler as a warm-up. We finished in just under 17 minutes, 8:30/mi, right on the nose.
As I struggled to keep up the pace that I run comfortably for a half marathon on a good day, I never felt so happy to hit the crest of the hill. My stomach churned and had to slow a little to keep from soiling myself. Then, out of nowhere, I hit a pocket of energy and sailed down that last .25 mi. with Garmy showing me a big “6” out in front of my current pace.
The best part of that race was stopping at the finish line. I'm not gonna lie, I was glad to be done. While running it was fun, but wow, I really loved stopping.
Matt finished in 27:10, 6:45/mi, and 10th of 101 people.
Finishing just a hair over an 8:00/mi, I crossed the line at 32:03.
Photo credits above : Y. Kim, 6RRC.
That bested my previous 4 miler PR by almost 11 minutes (40:50, 10:12/mi). Why such an improvement?
It was January in Alaska, much hillier, and thirty degrees BELOW zero.
Matt and I ran the two mile race as a warm-up. Running at my most recent marathon pace, I couldn’t remember when an 8:30/mi felt so hard. How was I going to race twice this distance at a harder effort? This race was a free club event, and it seemed that most of the field had the same idea of running the 2 miler as a warm-up. We finished in just under 17 minutes, 8:30/mi, right on the nose.
We had about ten minutes to stretch, grab some water and line up for the race. I felt good enough that I didn’t totally dread the 4 mile race. Still sniffling and coughing up phlegm, we were off.
The sun had come out as we climbed the first hill, just feet from the start. After that .25 mi hill, it was mostly downhill to the turn-around. Almost impossible to NOT go out too fast. I watched dozens of people sail by me. I had to check my Garmin to make sure it was them speeding up, not myself going out too fast. At running near my tempo pace (read : top speed I can manage without crapping myself), I really have to be smart. Crashing is no fun no fun no fun. That’s what I kept telling myself as we kept going downhill. The first two miles were comfortably easy because of that.
At the turn around, it was fun to see the slower runners and cheer them on. Most of the time I can only manage a “hey! good job!” as someone overtakes me on the course. At mile 3, I was still holding steady, but the effort definitely was forced. As I passed an older male runner, he said, “I knew I went out too fast when YOU were behind me.” “What do you mean?” “You beat the pants off of me on longer distances, like that 1:45 half you ran in August,” he explained. When I race, I usually have another club member that runs just ahead of me that I use as a pace rabbit. I never imagined that I was a rabbit and pacing guide for someone else. Having sporadic (at best) attendance at club races, I was surprised that he recognized me at all. It was flattering to know that someone uses me as their own gauge for pace. :)
The last mile was the steepest uphill, the same place that I was being passed on the way out. As I passed Tanya (one of the two women that I almost pooed myself to catch at the Hammond Half) and said, "This hill seems bigger than before, doesn't it?" "Sure does, what the heck?" she replied.As I struggled to keep up the pace that I run comfortably for a half marathon on a good day, I never felt so happy to hit the crest of the hill. My stomach churned and had to slow a little to keep from soiling myself. Then, out of nowhere, I hit a pocket of energy and sailed down that last .25 mi. with Garmy showing me a big “6” out in front of my current pace.
The best part of that race was stopping at the finish line. I'm not gonna lie, I was glad to be done. While running it was fun, but wow, I really loved stopping.
Matt finished in 27:10, 6:45/mi, and 10th of 101 people.Finishing just a hair over an 8:00/mi, I crossed the line at 32:03.
Photo credits above : Y. Kim, 6RRC.That bested my previous 4 miler PR by almost 11 minutes (40:50, 10:12/mi). Why such an improvement?
It was January in Alaska, much hillier, and thirty degrees BELOW zero.
Thursday, December 15, 2011
Toughness
2pm sunset. I had a dream about Alaska sunsets last night (they progress so slowly that they seem to last forever), I'll see you soon, Friend!!
The funny thing about Alaskans is that they are not pussies when it comes to winter. Thriving on the cold and suffering, there were more people out on bike and ski here than in mild-wintered Oklahoma. This is where Matt and I grew our tough runner skins. We passed the winters by skiing and running.
It became a fun game to see how cold we could handle the temperatures. Less and less about pace (because really, how fast can you actually run in 10 layers?!), we focused on who grew the best looking frost brows. As spring came and we shed those layers, seconds were also shed from our paces. Running through the winter actually will make you faster come springtime, I’m telling you that!! Our coldest run was -49F at noon one January day. It was one of twelve days in a row that the temperature didn’t rise above -35F.
Matt helped me train for my first marathon that summer, the Mayor’s Marathon in Anchorage (4:55 finish). This was the first time I experimented with running fuel. Yes, until then, I used absolutely nothing of caloric value while running. I hated GU at first, especially during early training runs in February. Did you know those gels freeze to gummy bear consistency? Yeah, they are a lot more difficult to eat that way! We stopped a lot on each training run. Matt carried a water backpack that we shared.
Mayor's Marathon with Mike and Matt.
I, grudgingly at first, discovered my love for trail running. It was a slower pace, but I could just feel how it made me so much stronger. I ran the Santa Claus half marathon in 2008, 2009, and 2010, running in 2:02, 2:01, and finally breaking that two hour mark, 1:53.
Angel Rocks to Chena Hot Springs trail, east of Fairbanks.
Trail running offered the strengthening I needed, minus all the pounding of pavement. If you are prone to injuries, I strongly encourage you to try it. Besides, it looks pretty. Before trail running, I ran 4:36 in Green Bay; after that summer, I ran a hilly trail marathon (4:36) and a flat one and reduced my marathon PR to 4:02. No speed work, just trail running and a heck of a lot of hills; that was the first year I ran over 1,000 miles.
Equinox Marathon course, mile 14. Overlooking Fairbanks.
We moved to California that fall (last year) and have been running even harder and more consistently. The PRs are still coming, although they require more work than they used to. The learning curve has finally leveled off. I found that gaining a few pounds let my body build more muscle and become more powerful. After I reach my ultimate road racing goals, I envision myself becoming a trail runner full-time, probably continuing at the 50K distance and adding a 50miler.I also got another shoe fitting. With stronger legs and more consistent form (basically just from experience), I was fitted for neutral shoes. I left the store thinking that I had just thrown away $100 on shoes that wouldn’t be enough for long runs. But the salesman was right. No longer was I an over-pronator that required the heavy and clunky shoes. I needed something neutral and cushioned. Although I was skeptical at first, it was one of the best things I could have done. My legs are so happy now!!
The rest of my story is recent enough to be included in my blog. Also included are a lot of my Alaska adventures.
My name is Karen, and I have been a runner for eight years. If I can overcome obstacles, so can you! You only get one shot at this life, do what :
Christmas Spirit
I haven't had an itch quite like this one. Not two weeks have passed since the winter camping trip and it is back. Maybe the holiday music and my Christmas tree are making me go crazy, but I need my fix soon or I might just have a meltdown.
SNOW. I miss you!
This house looks like it belongs in a cold climate, right?
Today it is sunny and 60F outside. This time of year, it is usually rainy and that brings on the cozy home feeling I associate with Christmas. But the sunshine makes me think I'm in some alternate universe that includes Christmas in July. I can't seem to get it out of my head that Christmas is supposed to include sweaters, wool socks, and lots of the white stuff.
Last weekend was busy. Friday night and Saturday afternoon, the saxophone quartet played carols on the sidewalks. Sunday, Matt and I were up early for a race, then it was off to the concert with the full band. Made my left wrist hurt a bit (I don't normally play with the brace in the photo). 3 days in a row= too much. Sad.
Treats to help console ourselves bring to the holiday parties :
....runner story will resume tonight.....
SNOW. I miss you!
This house looks like it belongs in a cold climate, right?
Today it is sunny and 60F outside. This time of year, it is usually rainy and that brings on the cozy home feeling I associate with Christmas. But the sunshine makes me think I'm in some alternate universe that includes Christmas in July. I can't seem to get it out of my head that Christmas is supposed to include sweaters, wool socks, and lots of the white stuff.
Last weekend was busy. Friday night and Saturday afternoon, the saxophone quartet played carols on the sidewalks. Sunday, Matt and I were up early for a race, then it was off to the concert with the full band. Made my left wrist hurt a bit (I don't normally play with the brace in the photo). 3 days in a row= too much. Sad.
Treats to
....runner story will resume tonight.....
Wednesday, December 14, 2011
Onward: Faster
Rat Race 5K, 27:09, with Amy and Joel, and a PR that stuck around for almost three years.
As my PR times lowered, my weight continued downward as well. I fell to 115 lbs and stayed there for several years. Running before lunch, on an empty stomach, was the best way to fit it into my schedule. This is also the key reason I didn’t get much faster: improper fueling, and I was probably close to being too small (not underweight by BMI standards, but my own personal one). Hindsight is always perfectly clear, right?
Our running club manned an aid station at the Redman Triathalon that year.
I ran Green Bay in 2:08 that next May with my brother by my side the whole way,something I had dreamed about since the day he ran it without me.
That summer, Matt and I married and I joined him in the OKC suburbs. The heat was unbearable. To combat the sunshine and triple digits, we ran after he finished his work shift, at midnight. Some nights it was still over 90F, we just ran slower (and a few loops to pass the library’s water fountain several times) and made it home in one piece. Oh how I hated Oklahoma. But running with a buddy helped me to run my first 100 month just before the same Route 66 Half I ran the previous year, now finishing in 2:04 with a horrific sinus infection.
I had my first injury then too, my IT Band. With my first professional fitting, I was given motion control shoes to combat the wild movements my hips made while running. It worked and I was back to running pain-free.Matt’s company was sold to one in MN and he was left without a job. After enduring the summer heat, I placed one provision on our next home: “North”. As we stepped off the airplane at -20F, I realized that I probably should have specified how far north, cuz damn it was cold in Alaska.
Rebuilding "Normal"
Returning to college for the Spring 2006 semester, I was different. Emerging with a new strength inside of myself, I had the courage to identify and pursue things that were important in my life. I had always wanted to study abroad, but never had the money to make that happen. One January afternoon, I sat down with my French advisor and we hammered out a plan. I could study abroad for the same price as tuition was at my home university. The only out-of-pocket cost was the plane ticket. I was going to Quebec that summer for a summer immersion program in French. It would also let me make up enough credits to graduate on time. I also dumped the uninteresting minor I had signed for one in music, a place where my heart truly rested.
I began exercising again. Walking the 2 miles to and from class everyday was difficult and slow. I entered each of my classes soaked through my outfit. The first few weeks, I kept an uncomfortably drenched winter hat on my bald head. On the third week of class, I finally decided that I didn’t want to suffer wearing it anymore. I pulled off the stocking cap to reveal patchy brown stubble growing on my shiny scalp. My classmates knew what had happened, what was I afraid of?
I rested each afternoon and began running just before dark. January, I ran 14 miles total. They were mostly walking, but as long as I had just a tiny bit of running in it, I called it a run. I also worked on toning my legs and abs. My weight was about 135. I averaged 20 miles a month until June. My hair grew into a very cute pixie cut that I often dream about returning to.
On a run nearing the end of the semester, Matt refused to let Amy join us. We stopped at a bench overlooking a swamp, he seemed uneasy about something. Trying to diffuse the tension, I said, “Aww…how romantic.” Matt bent down on one knee, shaking so nervously that he nearly fell over and asked me to marry him. Now I knew why he was so against letting Amy join us. The blog post from that day is found here.
As I studied in Quebec, I found my fitness returning. Averaging 40-50 miles a week and back down to about 120 lbs, I was nearly my old self again, but much wiser somehow. I no longer took my life for granted. I accepted new challenges as they came. I no longer ask, “Why me?”
My senior year of college brought lots of new changes. Both Matt and Amy had graduated and I lived with a new roommate from my hometown, Amber. She joined me on her bike for runs both short and long. Always a great buddy to help pass the time.
I began running with a new buddy, Emily.
She was faster than me and ran more per day than I used to. I adapted to her pace and style and really enjoyed her company. My 10:00/mi quickly became a 9:30/mi. She and I met through the student chapter of the American Cancer Society, having both of our lives changed through cancer diagnoses (she lost a very close family member). Our runs were therapeutic for me in more ways than one.
Joel came to visit on the weekends. We spent Friday nights playing Tetris on the Nintendo and drinking a little bit. Saturday was our long run day, often with mild hangovers. Matt had moved to Oklahoma for a job so I didn’t see much of him. Any other boyfriend would be suspicious of Joel. But as both mine and Matt’s best college friend, Matt knew he could trust us. I was logging 70 mile months. But Joel is the reason I signed up for my first post-cancer half. One Saturday morning, I mentioned that since I was basically his personal trainer, he should help me pay my way to run the half with him. He accepted without hesitation.
Soon, I found myself on an airplane headed for Oklahoma. We ran the Route 66 Half in Tulsa and I got a new PR, 2:14.
I also ran my first 5K, finishing in 29:06.
I was back!
I began exercising again. Walking the 2 miles to and from class everyday was difficult and slow. I entered each of my classes soaked through my outfit. The first few weeks, I kept an uncomfortably drenched winter hat on my bald head. On the third week of class, I finally decided that I didn’t want to suffer wearing it anymore. I pulled off the stocking cap to reveal patchy brown stubble growing on my shiny scalp. My classmates knew what had happened, what was I afraid of?
I rested each afternoon and began running just before dark. January, I ran 14 miles total. They were mostly walking, but as long as I had just a tiny bit of running in it, I called it a run. I also worked on toning my legs and abs. My weight was about 135. I averaged 20 miles a month until June. My hair grew into a very cute pixie cut that I often dream about returning to.
You'd want this haircut again too, right? :)
Life was returning to normal. The weight came off slower this time, but I found that running was easier (mentally) than when I first began. Something about knowing that I had done it before gave me the confidence to return to my previous running self.On a run nearing the end of the semester, Matt refused to let Amy join us. We stopped at a bench overlooking a swamp, he seemed uneasy about something. Trying to diffuse the tension, I said, “Aww…how romantic.” Matt bent down on one knee, shaking so nervously that he nearly fell over and asked me to marry him. Now I knew why he was so against letting Amy join us. The blog post from that day is found here.
As I studied in Quebec, I found my fitness returning. Averaging 40-50 miles a week and back down to about 120 lbs, I was nearly my old self again, but much wiser somehow. I no longer took my life for granted. I accepted new challenges as they came. I no longer ask, “Why me?”
My senior year of college brought lots of new changes. Both Matt and Amy had graduated and I lived with a new roommate from my hometown, Amber. She joined me on her bike for runs both short and long. Always a great buddy to help pass the time.
I began running with a new buddy, Emily.
She was faster than me and ran more per day than I used to. I adapted to her pace and style and really enjoyed her company. My 10:00/mi quickly became a 9:30/mi. She and I met through the student chapter of the American Cancer Society, having both of our lives changed through cancer diagnoses (she lost a very close family member). Our runs were therapeutic for me in more ways than one.
Joel came to visit on the weekends. We spent Friday nights playing Tetris on the Nintendo and drinking a little bit. Saturday was our long run day, often with mild hangovers. Matt had moved to Oklahoma for a job so I didn’t see much of him. Any other boyfriend would be suspicious of Joel. But as both mine and Matt’s best college friend, Matt knew he could trust us. I was logging 70 mile months. But Joel is the reason I signed up for my first post-cancer half. One Saturday morning, I mentioned that since I was basically his personal trainer, he should help me pay my way to run the half with him. He accepted without hesitation.
Soon, I found myself on an airplane headed for Oklahoma. We ran the Route 66 Half in Tulsa and I got a new PR, 2:14.
I also ran my first 5K, finishing in 29:06.I was back!
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