My friend Debbie introduced m to race predictor calculators last week. The concept is simple: you enter a recent race time and it will predict your race time for some other distance. And so I have been going crazy trying to see where my marathon time should be, a salient issue since I am running Portland marathon this weekend.
I have been using every possible combination - mile times, 3K, 5K, 10K - on every calculator I cn find online. No matter how I try - it always comes up the same: I am not where I want to be. I know these are just estimators an not a destiny written in stone (indeed I have about ten minute window for my predicted times), but nonetheless, it is NOT the confidence builder I need after a crummy month of training. Here's to hoping that I am the exception to these "rules!"
Thursday, October 2, 2008
Sunday, September 21, 2008
The Long Recovery
The 50K went so well, I thought recovery would be easy. I took four days off, but by Wednesday I was itching to run. So I decided to join my usual Wednesday night group - probably not the best move since this is a speedworkout, but I figured I could just lolligag at the back of the pack with an easy pace. Well, I was at the back of the pack, but I didn't feel like I was lolligaging! I felt I was working super hard just to get to the finish! The workout was 4 hill loop repeats (0.8 miles) up Soapbox Hill in Bush Park. But on my third one my time was really slipping (5:54!) and I felt as if my legs were going to just melt into the ground. I worried that they wouldn't even hold me up anymore, let alone get me up the hill one last time. So instead I bagged it and even skipped the cool down, just walking back to my car.
That kind of got me in a mental funk for the rest of the week. I felt weak and lame and I couldn't seem to get a good plan together for what I needed to do. Lucky for me, Greg Crowther is a college classmate of mine, and was able to give me a bit of advice. I think once I could focus on a new plan and accept that I needed more time to rest, things started to come back together and I got over my funk.
I took another 4 days off without running, then did a couple of easy runs. This Wednesday when the group did hill loop repeats (five this week), I could tell I still wasn't at my best, but I was doing okay hanging in the middle of the pack. My last one was 5:10 - a big difference from the week before. I told you my legs weren't working right that day! I ran with the girls Thursday morning (easy 9.25 miles) and Saturday I did 13 with the boys (7:43 pace).
With the Portland Marathon in two weeks, September isn't going to have much hard core training. Hopefully, I'll still be able to have a good race in Portland.
That kind of got me in a mental funk for the rest of the week. I felt weak and lame and I couldn't seem to get a good plan together for what I needed to do. Lucky for me, Greg Crowther is a college classmate of mine, and was able to give me a bit of advice. I think once I could focus on a new plan and accept that I needed more time to rest, things started to come back together and I got over my funk.
I took another 4 days off without running, then did a couple of easy runs. This Wednesday when the group did hill loop repeats (five this week), I could tell I still wasn't at my best, but I was doing okay hanging in the middle of the pack. My last one was 5:10 - a big difference from the week before. I told you my legs weren't working right that day! I ran with the girls Thursday morning (easy 9.25 miles) and Saturday I did 13 with the boys (7:43 pace).
With the Portland Marathon in two weeks, September isn't going to have much hard core training. Hopefully, I'll still be able to have a good race in Portland.
Sunday, September 7, 2008
Cracking the 50K
In April, I signed up for the McKenzie River Trail Race 50k. I had only started running again in January, so I had no idea if I'd be ready, but registration only lasts one day, so I had to act fast. But as race day got closer and closer I started getting really anxious. The funny thing was, despite my anxiety, I still had this "It can't really be that hard" kind of mentality. The winning women's time for most years is around 8:30 pace - as a road runner an 8:30 pace sounds like a casual jog! Still I wasn't expecting to win, so I figured I would be going even slower. Hmmm, was I missing something? Still 31 miles is a long way, long enough to get me scared, so I had this mental see-saw going on leading up to the race.
Pre-race:
Friday I got up really early and went hot air ballooning - not your typical pre-race activity! Afterward there was a great brunch spread. I've been worried about fueling issues so I pigged out - two heaping plates and dessert. The rest of the day I had a bowl of noodles, PB&J and a small pizza. And to make sure I was well hydrated I drank a gallon of Gatorade and a half gallon of water! The whole fam made the trip out to McKenzie Bridge that afternoon. Fortunately, Megan was calling for the bathroom before I was! We went to race check in and ate dinner at seemingly the only restaurant in town and ran into several other runners doing the same. I went to bed early but was up four different times - a combination of nerves and bladder rebellion, I think. Liam woke up at 4:15am, but promptly fell back asleep in our bed after draping himself entirely across me. I was up for good just before 6 am.
Everyone made the trip to the starting line that morning where it was COLD - 46 degrees. I debated about clothing and changed my shirt twice, but finally headed to the start with short sleeves and chattering teeth.
The Race:
The race has only about of a third of a mile on the road before hitting the trail, so there wasn't a lot of time for everyone to get sorted out. I was right behind two girls for the first mile, but when another girl went to pass, I went with her. I fell in behind her and learned it was Linda Samet, a very accomplished ultra-runner. She knows a heck of a lot more about running than I do, so I stuck with her. Plus she was great company - really chatting it up. I definitely vote her "Miss Congeniality" for this one! I tried to strike up conversations with a few others later on, but I just got a couple of lines at most from everyone else. The pace felt very easy, but she stressed pacing and I couldn't agree more. I was pretty worried about falling apart after mile 20 since that had happened to me in my last long training run before the race, so I was definitely trying to save myself for the end. At one point a train of 10 or so runners went by, but I didn't pay attention. I didn't even look how many women were ahead of me at the turn around - so out of character! - but there seemed to be several.
We hit the first Aid Station (5.7 miles) in 57 minutes - a huge wake-up call to me in terms of the pace of these things. 10 minute miles was a bit of a reality check. I had no intentions of being out there longer than 5 hours and 10 minute pace wouldn't cut it! Plus the first leg is the only uphill part of the course, the rest has a net downhill - time to pick it up! I took off on my own and got into a good rhythm. I was really going on the downhills. I didn't think I was any kind of Kamikaze, but I was passing a lot of people who seemed to have a much more cautious approach to running the downhills. Leg 1: 5.7 miles, 57:00 (10 min/mile)
All of the sudden there were a bunch of people lining the hill, cheering. AS#2 was back at the start and I was expecting to run through the parking lot to hit it, but I fly around a bend in the trail going downhill, and I realize that these people ARE the aid station after I have already passed the guy with the pitcher of Gatorade. I had no idea how fast I was going at the time, so I wasn't really expecting the AS for a few more minutes! My pace had definitely improved: 5.5 miles (11.2 total)- 46:00 (8:22 pace), 1:43 total time.Rather than turn around, I kept on trucking.
A few minutes later, I realized my folly and was cursing myself. My fuel plan was to eat every half hour and stay well hydrated, but I was just about to eat my last GU (the only food I had) and my water bottle was only about a third full. I mulling on my stupidity when I spied a gift from the trail fairies: a completely unharmed GU was just lying in my path. I made a mid-run swoop to scoop that puppy up, after all, this is about survival! A bit later I came up on a woman who was doing a slower pace than me and I fell in behind her, thinking I should slow down a bit. All of the rest of the early starters practically jumped of the trail to let the regulars pass, and since she didn't budge, I figured she must be part of the fast pack. Her pace felt slow, but it didn't surprise me given that I had been running fairly fast. I followed for 7 or 8 minutes and was thinking I should pass, but my bladder was uncomfortably full and I figured it'd be stupid to pass just to have her pass right back when I was squatting in the bushes. But peeing on the run is new to me and I had to get a game plan together, which took more time. There were trees everywhere; this would have been a no-brainer if I were a guy, but the low brush and flat terrain wasn't much cover for a girl. After 6 or 7 more minutes, I finally saw a downed tree and headed off the trail. One guy came by and I realized the tree was good cover from people coming toward me, but if anyone bothered to look back I would be in plain site. I'm not that modest, but I wasn't planning to put on any shows, either, so when I saw another guy coming, I finished up and figured I'd try to get back on the trail ahead of him. I made a mad dash across the brush and was about to step on to the trail when I caught a toe on a downed branch and face-planted spectacularly in front of him. I got up fast, but he passed anyway. I ran with him and we quickly caught up to the same girl. He got around easily but I was trapped behind. I'll try to give her the benefit of the doubt since she had her headphones cranked, but she didn't budge, blocking the center of the trail. It took me a couple more minutes before I finally got around, even though I even yelled at one point. The minutes behind this girl were a mistake - I was feeling good and didn't need to be going this slow, so she definitely cost me some time.
I wasn't out of trouble once I passed her either. My legs still felt great, but my eyes felt bulge-y and my vision was kind of fuzzy at the periphery and I wasn't focusing too well. I was pretty sure I was low on sodium, so I opened up my new-found GU, which was the only thing I had on me at that point, as even my water bottle was empty. I took a few sucks, and then missed a step in the lava rock, and took my second digger in about 20 minutes! This time my right knee banged down on the rock, but I didn't seemed to be injured. I got up, but still had a fuzzy head. I tried to finish the GU, but I got a mouthful of dirt and pine needles instead - apparently it got a little dirty in my tussle with the ground! I got to AS3 just under 20 minutes later, and promptly got my water bottle filled. And I did an ultra thing I thought I would never do - and here it was only my first one: I grabbed a boiled potato from the table, to eat no less!! I know this is common practice in endurance sports, but I don't even really liked boiled potatoes in normal circumstances. And cold ones in a bowl that have been fingered by a bunch of sweaty runners before me - Yuck! It sounded wholly unappealing and I wasn't ever planning to join in, but I knew I needed sodium. So I grabbed the Morton's container and just pour a mound of the stuff onto the potato and dug in. It was like taking bite out of a salt lick, but I knew I needed it so I grabbed the container, poured more salt on and grabbed a few animal cookies for good measure before heading out.
I stuffed the rest of the potato in my mouth and washed it down as much as I could in the next few minutes. I passed a guy pretty soon after (the first guy by when I peed), I caught the other one a short bit later. His pace wasn't too different than mine so I did stay behind him for a while. When another runner came up behind us, I passed the first guy right along with him. The salt and water seemed to be helping and I soon passed this guy, too. Even though my vision and mentation seemed to be coming back, this is actually the leg I remember the least. I caught up to another guy and was behind him, when I start to see a couple people standing on the trail cheering. Can't fool me twice - I knew the aid station must be near. Oh yeah, and a guy up the trail had said "you've got one minute to the Aid Station!" Ha! Mac brought the kids out to cheer, too which was a nice surprise, too!
I didn't want any fuzzy vision repeats, so I get to the station and start yelling "SALT? Do you have salt?" while they are filling my water bottles. A guy at the aid station pulls a baggie a capsules from his vest and asks me, "Did you want a salt tab?" It is down my throat practically before I answer yes! I am just about to leave when I see Linda chugging up the hill to the Aid Station, a little to close for comfort, so I leave the guy I came in with behind me, thinking I've got to get moving.
Leg 5 is just a short little 3.3 mile section - gorgeous trail that I did in good time. I was pumped at how good I felt and was running strong. I passed a couple of guys, but mostly I was by myself. In fact sometimes, I was surprised how few people I saw.
I got to the last aid station at 3:50 - averaging just over 9 minute pace (~9:10). I didn't drink that much in that leg, so still had over half a bottle of fluid. I grabbed a motley food assortment (4 Pringles, 5 candy corn, and 2 gummy bears) but didn't pause to get the bottle filled. The finish was six miles away and I was on a mission! I thought I could do 9 minute miles for a calculated 4:44 finish, but I put 4:46 in my mind in terms of having a count down, just to be safe.
I was going at a good clip and now I was starting to catch more people. There was no tucking in behind anyone this time; I passed with purpose! I ended up passing nine guys on this section! My stomach didn't feel great but it wasn't slowing me down. With the exception of missing an Aid Station, I thought I was doing a good job of eating and figured I should stick to the plan, even though my stomach was a little heavy. So at 4:20 I tried to eat my last GU and instantly felt nauseous. I don't have problems eating when I run, but the last two GU's were caffeinated (the only option when I restocked at AS4) and I don't really have any experience taking in caffeine while running. And I do know that I tend to be pretty caffeine sensitive, so maybe that had something to do with it. Also, I am a big fan of GU, but their 'Esspresso Love' flavor (which I was trying to stomach at that point) is DISGUSTING! I couldn't even palate a small bite of it the next day.
Anyway, my stomach feels like a rock and I start to think it might actually be good to throw up. I get to the side of the trail and lean over, but only a big burp comes out. I start feeling better right away, plus I am thinking,"If it didn't come up then, it's never coming up," which was a mental relief. So I start booking again - I am only 22 minutes away from the 4:46 time - my legs feel remarkably strong and I know I can keep this up for that long. Soon there is a surprise water table. I don't stop, but the lady yells, "Only two miles!" which wasn't good because I thought I was closer than that (several runner's commented that she was off on her distance when they got to the finish, but I didn't know that at the time). Though my legs felt stronger than I would have expected, I was still tired and glad there was a lot of downhill.
Right at 4:40 there is a teenage boy sitting at the base of a hill and I ask,"How much farther?" I figured I had somewhere between 4 and 6 minutes left and I was really hoping he'd say less than a half a mile rather than more. Instead he said, " just up this hill." I didn't like his answer - it seemed evasive and unhelpful. Why couldn't he just tell me the distance?!? But ten seconds later the trail turned and I was staring at the finish line just 20 yards ahead!! I tried to sprint (ha,ha) and crossed the line in 4:40:38, running 8:22 pace for the last six miles - my fastest miles of the day!
I guess Mac wasn't expecting my speedy finish, either. He said he had been there only about one minute before I came in. He couldn't have been far off because next woman up was only two minutes ahead and Mac said he wasn't there to see her finish.
Post-race:
Though I know I had it in me mentally and physically to do that extra half mile I expected, once I stopped, I realized I was spent. Mac kindly brought icy Powerade, but after five liters of sports drink that morning, I was done with it for a while. I kept saying I need to sit down, but then I'd get up and hobble to the refreshment table, first for water, then soda, then cookies for the kids. I was covered in sweat, dirt, Gatorade, GU, and even a trail of dry blood all down my shin from the fall. We left pretty soon after.
I took an ice bath and a shower and Liam took a nap. We got to the lunch 5 minutes before the awards. The posted results made me happy: 5th girl, but 4th place was over-40. Since top 3 overall aren't eligible to "double-dip" and get age group prizes, things worked out perfectly for me to take home the 39 and under prize - a beautiful handmade cutting board! The winner was only 8 minutes ahead - with better pacing, that seems pretty doable. A good goal for next year, I guess!
Today I am stiff and hate my stairs. Besides my quads, I am the most sore in muscles that don't seem like typical running muscles: my back, shoulders, tricepts, even my intercostals (rib muscles) if I take a deep breath, but nothing beyond the I-just-ran-31-miles kind of soreness anywhere, with the exception of my right knee. Seems I banged and bruised it pretty good and it is very painful to kneel, which I usually do quite a bit with the kids. I suspect it won't last much longer than the rest of the aches and pains.
<- my knees - they don't look too bad!
The rest of my day Saturday ->
I thought the whole thing was great. I can't wait to find another 50K!
Pre-race:
Friday I got up really early and went hot air ballooning - not your typical pre-race activity! Afterward there was a great brunch spread. I've been worried about fueling issues so I pigged out - two heaping plates and dessert. The rest of the day I had a bowl of noodles, PB&J and a small pizza. And to make sure I was well hydrated I drank a gallon of Gatorade and a half gallon of water! The whole fam made the trip out to McKenzie Bridge that afternoon. Fortunately, Megan was calling for the bathroom before I was! We went to race check in and ate dinner at seemingly the only restaurant in town and ran into several other runners doing the same. I went to bed early but was up four different times - a combination of nerves and bladder rebellion, I think. Liam woke up at 4:15am, but promptly fell back asleep in our bed after draping himself entirely across me. I was up for good just before 6 am.
Everyone made the trip to the starting line that morning where it was COLD - 46 degrees. I debated about clothing and changed my shirt twice, but finally headed to the start with short sleeves and chattering teeth.
The Race:
The race has only about of a third of a mile on the road before hitting the trail, so there wasn't a lot of time for everyone to get sorted out. I was right behind two girls for the first mile, but when another girl went to pass, I went with her. I fell in behind her and learned it was Linda Samet, a very accomplished ultra-runner. She knows a heck of a lot more about running than I do, so I stuck with her. Plus she was great company - really chatting it up. I definitely vote her "Miss Congeniality" for this one! I tried to strike up conversations with a few others later on, but I just got a couple of lines at most from everyone else. The pace felt very easy, but she stressed pacing and I couldn't agree more. I was pretty worried about falling apart after mile 20 since that had happened to me in my last long training run before the race, so I was definitely trying to save myself for the end. At one point a train of 10 or so runners went by, but I didn't pay attention. I didn't even look how many women were ahead of me at the turn around - so out of character! - but there seemed to be several.
We hit the first Aid Station (5.7 miles) in 57 minutes - a huge wake-up call to me in terms of the pace of these things. 10 minute miles was a bit of a reality check. I had no intentions of being out there longer than 5 hours and 10 minute pace wouldn't cut it! Plus the first leg is the only uphill part of the course, the rest has a net downhill - time to pick it up! I took off on my own and got into a good rhythm. I was really going on the downhills. I didn't think I was any kind of Kamikaze, but I was passing a lot of people who seemed to have a much more cautious approach to running the downhills. Leg 1: 5.7 miles, 57:00 (10 min/mile)
All of the sudden there were a bunch of people lining the hill, cheering. AS#2 was back at the start and I was expecting to run through the parking lot to hit it, but I fly around a bend in the trail going downhill, and I realize that these people ARE the aid station after I have already passed the guy with the pitcher of Gatorade. I had no idea how fast I was going at the time, so I wasn't really expecting the AS for a few more minutes! My pace had definitely improved: 5.5 miles (11.2 total)- 46:00 (8:22 pace), 1:43 total time.Rather than turn around, I kept on trucking.
A few minutes later, I realized my folly and was cursing myself. My fuel plan was to eat every half hour and stay well hydrated, but I was just about to eat my last GU (the only food I had) and my water bottle was only about a third full. I mulling on my stupidity when I spied a gift from the trail fairies: a completely unharmed GU was just lying in my path. I made a mid-run swoop to scoop that puppy up, after all, this is about survival! A bit later I came up on a woman who was doing a slower pace than me and I fell in behind her, thinking I should slow down a bit. All of the rest of the early starters practically jumped of the trail to let the regulars pass, and since she didn't budge, I figured she must be part of the fast pack. Her pace felt slow, but it didn't surprise me given that I had been running fairly fast. I followed for 7 or 8 minutes and was thinking I should pass, but my bladder was uncomfortably full and I figured it'd be stupid to pass just to have her pass right back when I was squatting in the bushes. But peeing on the run is new to me and I had to get a game plan together, which took more time. There were trees everywhere; this would have been a no-brainer if I were a guy, but the low brush and flat terrain wasn't much cover for a girl. After 6 or 7 more minutes, I finally saw a downed tree and headed off the trail. One guy came by and I realized the tree was good cover from people coming toward me, but if anyone bothered to look back I would be in plain site. I'm not that modest, but I wasn't planning to put on any shows, either, so when I saw another guy coming, I finished up and figured I'd try to get back on the trail ahead of him. I made a mad dash across the brush and was about to step on to the trail when I caught a toe on a downed branch and face-planted spectacularly in front of him. I got up fast, but he passed anyway. I ran with him and we quickly caught up to the same girl. He got around easily but I was trapped behind. I'll try to give her the benefit of the doubt since she had her headphones cranked, but she didn't budge, blocking the center of the trail. It took me a couple more minutes before I finally got around, even though I even yelled at one point. The minutes behind this girl were a mistake - I was feeling good and didn't need to be going this slow, so she definitely cost me some time.
I wasn't out of trouble once I passed her either. My legs still felt great, but my eyes felt bulge-y and my vision was kind of fuzzy at the periphery and I wasn't focusing too well. I was pretty sure I was low on sodium, so I opened up my new-found GU, which was the only thing I had on me at that point, as even my water bottle was empty. I took a few sucks, and then missed a step in the lava rock, and took my second digger in about 20 minutes! This time my right knee banged down on the rock, but I didn't seemed to be injured. I got up, but still had a fuzzy head. I tried to finish the GU, but I got a mouthful of dirt and pine needles instead - apparently it got a little dirty in my tussle with the ground! I got to AS3 just under 20 minutes later, and promptly got my water bottle filled. And I did an ultra thing I thought I would never do - and here it was only my first one: I grabbed a boiled potato from the table, to eat no less!! I know this is common practice in endurance sports, but I don't even really liked boiled potatoes in normal circumstances. And cold ones in a bowl that have been fingered by a bunch of sweaty runners before me - Yuck! It sounded wholly unappealing and I wasn't ever planning to join in, but I knew I needed sodium. So I grabbed the Morton's container and just pour a mound of the stuff onto the potato and dug in. It was like taking bite out of a salt lick, but I knew I needed it so I grabbed the container, poured more salt on and grabbed a few animal cookies for good measure before heading out.
I stuffed the rest of the potato in my mouth and washed it down as much as I could in the next few minutes. I passed a guy pretty soon after (the first guy by when I peed), I caught the other one a short bit later. His pace wasn't too different than mine so I did stay behind him for a while. When another runner came up behind us, I passed the first guy right along with him. The salt and water seemed to be helping and I soon passed this guy, too. Even though my vision and mentation seemed to be coming back, this is actually the leg I remember the least. I caught up to another guy and was behind him, when I start to see a couple people standing on the trail cheering. Can't fool me twice - I knew the aid station must be near. Oh yeah, and a guy up the trail had said "you've got one minute to the Aid Station!" Ha! Mac brought the kids out to cheer, too which was a nice surprise, too!
I didn't want any fuzzy vision repeats, so I get to the station and start yelling "SALT? Do you have salt?" while they are filling my water bottles. A guy at the aid station pulls a baggie a capsules from his vest and asks me, "Did you want a salt tab?" It is down my throat practically before I answer yes! I am just about to leave when I see Linda chugging up the hill to the Aid Station, a little to close for comfort, so I leave the guy I came in with behind me, thinking I've got to get moving.
Leg 5 is just a short little 3.3 mile section - gorgeous trail that I did in good time. I was pumped at how good I felt and was running strong. I passed a couple of guys, but mostly I was by myself. In fact sometimes, I was surprised how few people I saw.
I got to the last aid station at 3:50 - averaging just over 9 minute pace (~9:10). I didn't drink that much in that leg, so still had over half a bottle of fluid. I grabbed a motley food assortment (4 Pringles, 5 candy corn, and 2 gummy bears) but didn't pause to get the bottle filled. The finish was six miles away and I was on a mission! I thought I could do 9 minute miles for a calculated 4:44 finish, but I put 4:46 in my mind in terms of having a count down, just to be safe.
I was going at a good clip and now I was starting to catch more people. There was no tucking in behind anyone this time; I passed with purpose! I ended up passing nine guys on this section! My stomach didn't feel great but it wasn't slowing me down. With the exception of missing an Aid Station, I thought I was doing a good job of eating and figured I should stick to the plan, even though my stomach was a little heavy. So at 4:20 I tried to eat my last GU and instantly felt nauseous. I don't have problems eating when I run, but the last two GU's were caffeinated (the only option when I restocked at AS4) and I don't really have any experience taking in caffeine while running. And I do know that I tend to be pretty caffeine sensitive, so maybe that had something to do with it. Also, I am a big fan of GU, but their 'Esspresso Love' flavor (which I was trying to stomach at that point) is DISGUSTING! I couldn't even palate a small bite of it the next day.
Anyway, my stomach feels like a rock and I start to think it might actually be good to throw up. I get to the side of the trail and lean over, but only a big burp comes out. I start feeling better right away, plus I am thinking,"If it didn't come up then, it's never coming up," which was a mental relief. So I start booking again - I am only 22 minutes away from the 4:46 time - my legs feel remarkably strong and I know I can keep this up for that long. Soon there is a surprise water table. I don't stop, but the lady yells, "Only two miles!" which wasn't good because I thought I was closer than that (several runner's commented that she was off on her distance when they got to the finish, but I didn't know that at the time). Though my legs felt stronger than I would have expected, I was still tired and glad there was a lot of downhill.
Right at 4:40 there is a teenage boy sitting at the base of a hill and I ask,"How much farther?" I figured I had somewhere between 4 and 6 minutes left and I was really hoping he'd say less than a half a mile rather than more. Instead he said, " just up this hill." I didn't like his answer - it seemed evasive and unhelpful. Why couldn't he just tell me the distance?!? But ten seconds later the trail turned and I was staring at the finish line just 20 yards ahead!! I tried to sprint (ha,ha) and crossed the line in 4:40:38, running 8:22 pace for the last six miles - my fastest miles of the day!
I guess Mac wasn't expecting my speedy finish, either. He said he had been there only about one minute before I came in. He couldn't have been far off because next woman up was only two minutes ahead and Mac said he wasn't there to see her finish.
Post-race:
Though I know I had it in me mentally and physically to do that extra half mile I expected, once I stopped, I realized I was spent. Mac kindly brought icy Powerade, but after five liters of sports drink that morning, I was done with it for a while. I kept saying I need to sit down, but then I'd get up and hobble to the refreshment table, first for water, then soda, then cookies for the kids. I was covered in sweat, dirt, Gatorade, GU, and even a trail of dry blood all down my shin from the fall. We left pretty soon after.
I took an ice bath and a shower and Liam took a nap. We got to the lunch 5 minutes before the awards. The posted results made me happy: 5th girl, but 4th place was over-40. Since top 3 overall aren't eligible to "double-dip" and get age group prizes, things worked out perfectly for me to take home the 39 and under prize - a beautiful handmade cutting board! The winner was only 8 minutes ahead - with better pacing, that seems pretty doable. A good goal for next year, I guess!
Today I am stiff and hate my stairs. Besides my quads, I am the most sore in muscles that don't seem like typical running muscles: my back, shoulders, tricepts, even my intercostals (rib muscles) if I take a deep breath, but nothing beyond the I-just-ran-31-miles kind of soreness anywhere, with the exception of my right knee. Seems I banged and bruised it pretty good and it is very painful to kneel, which I usually do quite a bit with the kids. I suspect it won't last much longer than the rest of the aches and pains.
<- my knees - they don't look too bad!
The rest of my day Saturday ->
I thought the whole thing was great. I can't wait to find another 50K!
Friday, August 29, 2008
Bush Park Cross Country Series
The Bush Park Cross Country series happens every Thursday night in August in none other than Salem's Bush Park. I made it to three of the four and fared pretty well.
Week 1: The rest of the fam was up in Portland for the night so I was on my own for this one. I ran the 5k, felt pretty good and even passed Salem's most well known female runner on the last hill - who cares if she is pushing 50! - for a fourth place finish. My friend Stephanie ended up winning the race, but since the overall winner wasn't eligible for age group awards, I took took home the blue ribbon for my category.
Week 2: This time the whole family came out for the fun and it was a SCORCHER, topping out at 97 degrees. I was first to go, running the 3K this time. Before the race, I pointed out a lanky blond in a blue sports bra to my husband. "That's someone I run with. She's a lot faster than me."
"She's hotter than you, too!" Thanks a lot, hun! My first mile split was two seconds slower than my first mile of the 5k the week before. I blame it on the heat! As predicted, Hot Girl beat me to the line, but fortunately she is still in her 20's. I came in second female, first in my age group.
Then it was Megan's turn. She was SO excited to run leading up to the race, but when the race started she wasn't so sure she was having so much fun. She complained of being tired, but I coaxed her to the finish. She got a green finisher's ribbon given to everyone in the six and under segment for her almost last finish. She liked my blue one better and wanted to trade.
Then Mac did the 5k, only his second race ever. He didn't get any ribbons, but with a strong sprint finish he bested all his friends for back-of-the-pack bragging rights!
Week 3: We were at Diamond Lake for the Week.
Week 4 - trophy night!: The Smiths were back in action! This time Mac did the early race. He was pleased that the 3k was much easier than the 5k. It helped that it was 20 degrees cooler, too!
Megan wasn't so sure about her race, in fact she said she didn't want to do it right as the gun went off. I thought I could muster up some enthusiasm, but she broke down about 50 yards into the race and started crying. At age three and a half, we weren't going to push it. So instead we joked that Megan got her first DNF. I think if she had had a friend there she would have been OK. Maybe she'll be ready next year.
And then it was 5k time. The college kids were out in droves, including a huge group from the University of Portland. I have been feeling a bit lead-legged this week so I wasn't sure how it'd go. I passed one coed with about a mile to go, but another passed me on the last hill. Uggg, I hate that and don't usually let it happen! Despite feeling stiff, my time (20:30) was only two seconds off my week 1 time. Hot Girl won again and three college girls were also ahead of me. Lucky me, those youngsters weren't in my age group - so I got the gold medal!
Three races, three age group wins. I better enjoy it now - Hot Girl turns 30 next year!
Week 1: The rest of the fam was up in Portland for the night so I was on my own for this one. I ran the 5k, felt pretty good and even passed Salem's most well known female runner on the last hill - who cares if she is pushing 50! - for a fourth place finish. My friend Stephanie ended up winning the race, but since the overall winner wasn't eligible for age group awards, I took took home the blue ribbon for my category.
Week 2: This time the whole family came out for the fun and it was a SCORCHER, topping out at 97 degrees. I was first to go, running the 3K this time. Before the race, I pointed out a lanky blond in a blue sports bra to my husband. "That's someone I run with. She's a lot faster than me."
"She's hotter than you, too!" Thanks a lot, hun! My first mile split was two seconds slower than my first mile of the 5k the week before. I blame it on the heat! As predicted, Hot Girl beat me to the line, but fortunately she is still in her 20's. I came in second female, first in my age group.
Then it was Megan's turn. She was SO excited to run leading up to the race, but when the race started she wasn't so sure she was having so much fun. She complained of being tired, but I coaxed her to the finish. She got a green finisher's ribbon given to everyone in the six and under segment for her almost last finish. She liked my blue one better and wanted to trade.
Then Mac did the 5k, only his second race ever. He didn't get any ribbons, but with a strong sprint finish he bested all his friends for back-of-the-pack bragging rights!
Week 3: We were at Diamond Lake for the Week.
Week 4 - trophy night!: The Smiths were back in action! This time Mac did the early race. He was pleased that the 3k was much easier than the 5k. It helped that it was 20 degrees cooler, too!
Megan wasn't so sure about her race, in fact she said she didn't want to do it right as the gun went off. I thought I could muster up some enthusiasm, but she broke down about 50 yards into the race and started crying. At age three and a half, we weren't going to push it. So instead we joked that Megan got her first DNF. I think if she had had a friend there she would have been OK. Maybe she'll be ready next year.
And then it was 5k time. The college kids were out in droves, including a huge group from the University of Portland. I have been feeling a bit lead-legged this week so I wasn't sure how it'd go. I passed one coed with about a mile to go, but another passed me on the last hill. Uggg, I hate that and don't usually let it happen! Despite feeling stiff, my time (20:30) was only two seconds off my week 1 time. Hot Girl won again and three college girls were also ahead of me. Lucky me, those youngsters weren't in my age group - so I got the gold medal!
Three races, three age group wins. I better enjoy it now - Hot Girl turns 30 next year!
Peaks and Valleys
This is a guest post I wrote for my hubby's blog Get Fit Slowly today:
Today after work I went for a run. To save time I left straight from work rather than driving someplace else to run. I decided to head along Pringle Creek to Willamette University and then run through the campus one time before the students returned to campus. Too late, the students were already back. I stuck to the plan because I haven’t explored the campus much even though it is right next to work. I followed the creek into the heart of campus, where it is artfully incorporated into the landscape. I tried to continue along the river but hit a dead end. Here, I made an about face and ran back the other way. I doubt even the new freshmen made that mistake. As I ran I passed two lion statues guarding the entrance to the theater, the SAE house, and then came across the Martha Springer Botanical Garden.
Continuing, I ran across the artificial turf of the fields, where guys were practicing soccer and then across the pedestrian bridge over busy 12th street. On the other side of the bridge was a building with fairly modern architecture, with the Japanese flag flying out front. “What the heck is this?,” I wondered, just as the sign came into view: Japan International University of America. I had no idea there was such a place, let alone in downtown Salem. The path continued on past the Willamette Bearcat softball field and then it ended abruptly in the parking lot. I wouldn’t have minded continuing my run on the street, but the gates were shut and I wasn’t in a fence jumping mood. So , it was another U-turn, back across the bridge and past the tennis courts.
A side walk garden contained very overcrowded and puny irises, which made me think of JD’s wife Kris, who is especially diligent about dividing her irises, and just like that, I was back to my starting point. A 17 minute tour of Willamette University.
To lengthen the run I continued on the Pringle Creek path in the opposite direction, off to High street, passing what I consider to be the most impressive and splendid house in Salem. The local running group often avoids high street because of the hill, but I think the old houses make it worth the effort. I finished with a loop on the bark path around Bush park including a little path by the stream – a bit of urban trail.
It would have been a very pleasant run indeed, except for one thing: I felt like crap! My legs were like lead and my breathing seemed more labored than usual, particularly given my slow pace for the day. Just a week ago I was elated by my fitness, telling Mac how great I felt, but today I didn’t feel fit at all. I didn’t feel all that great on Monday either. I just haven’t seemed to have it together this week.
I am reminded that Fitness is a series of peaks and valleys. You can try to be on your “A-game” all the time, but some days you just don’t have it. Even elite athletes have their ups and downs. People strive for peak performances, but this may lead to a down slide which defines the peak. The valleys aren’t exciting like the peaks, but they are part of the journey. We can only strive to make the next peak a little higher and work to keep the current valley from being as low as the last.
Thursday, August 28, 2008
The Starting Line
I have been blogging for almost four years now, but up until recently all my posts have been about the kids or our daily life. In January when I started running again, I wanted to write about it, but not everybody who wanted to read about my kids wanted to read about my running. Even my own mother thought there was too much about running on my personal blog!
This blog will be for my running and fitness thoughts and race reports (and maybe a cute kid picture every now and then for good measure!). I back posted all of my previous running entries from my other site to make this one complete.
This blog will be for my running and fitness thoughts and race reports (and maybe a cute kid picture every now and then for good measure!). I back posted all of my previous running entries from my other site to make this one complete.
Friday, July 4, 2008
Old-Time Running
A week ago, I decided I was finally ready to do a weekend run with the Willamette Valley Road Runners. I have been wanting to run with this group until I felt like I was 'ready,' which by my standards means I was fairly confident that I could hang with just about anybody on a long run. I showed up Saturday Morning and only five guys were there. They said summer vacations, the Olympic trials and a couple of local races were taking a toll on their turn-out for the day. As we chatted, I was sure they were thinking,"Can this girl really hang with us?'
Hang I did. In fact only one guy and I were left by the time we completed our 14.5 miles. I guess I passed muster, because this guy told me I should come workout with them on Wednesdays. After Wednesday's workout, people were all clamoring on about a 10K in Stayton on the fourth of July and since when does does this race junkie miss an opportunity like that?
So rather than sleep in on my day off, it was off to the races. My friend Debbie came along, too, as did her husband who was running his first ever race!
After milling around a bit and giving Debbie's husband lots of race day advice, we lined up at the start for the OLD TIME 4th of July 10k run. At the starting line I bumped into Joe, a guy I had run intervals with on the track at Relay for Life. The running community seemed so small world right then, which got me excited because I was becoming part of that small world! Joe wanted to know my pace. Around 7 minute miles I told him. "Oh, I do 7:15's, maybe even 7:30's is more like it." he told me, which I later learned was overly modest. But at that point I thought we wouldn't be running together, so we wished each other well as we get ready to start.
They got an authentic old-timer to give us a mini pep talk and do the timing. And then the gun was up: click - the gun didn't go off. A second try and still just a tiny click. And then a frantic click, click, click as the starter desperately tried to get the gun to sound. Finally, the old guy decided he was just going to yell,"Go!" which he did and we all started running. Three seconds after we started running, there was a loud BANG! The gun was working again.
I wasn't wearing a watch for this one. I'd like to tell you it was because I was being very casual about this race, but really it totally slipped my mind when trying to get ready and keep Liam entertained at the same time. Fortunately, a guy at the mile mark was reading splits: 6:52 - Not too far off 7 minute pace.
Right after mile two, I heard shuffling footsteps behind me and then a few seconds later, I hear,"I'm here!" and there was Joe. Joe started coaching me immediately. "This course is harder than you would think. Just relax up this hill and let's not let that couple up ahead get away from us." Despite "relaxing" we actually caught that couple as we crested the hill and went on to the three mile mark - 21:08. We made the turn around and then had the downhill. I cheered for Debbie and her husband when I passed them on their way up and then just cruised down the hill to the four mile point, 27:35. "Whoa, we picked it up." I said to Joe. I was a little surprised because I didn't think the hill was that steep and I also was a little anxious because even 7 minute pace was kind of pushing it for me. Joe was nonchalant. "Yeah, we did, but we'll just go easy on this flat because we have one more good bump coming up. After that, It is all flat or a little downhill to the finish."
The flat didn't seem that easy to me, and the uphill wasn't so fun but I stayed with Joe and our pretty good pace. With about a half mile to go, I either slowed a bit or Joe picked it up, but either way, I couldn't keep up. I finished in 43:03, with Joe just ahead of me. This was about the only time I regretted not having a watch, as I know I could have taken 4 seconds off with the right incentive (like going under 43 minutes!). But even still, it was a minute and a half faster than two weeks ago. And the age group ribbons were actually ribbons this time, not just ribbon shaped paper!
I finished 4th female, not second (4/31; 24/87 OA) - something new and different for me. The place was worse than usual, but who cares? I am just psyched by the 6:53 pace for the 6.25 mile course. I had thought I was stretching it a bit when I told Joe 7 minute pace - I am glad to see I could back up my words. Joe was obviously downplaying his fitness level at the start of the race - to my advantage; I don't know if I would have run as fast without him.
Hang I did. In fact only one guy and I were left by the time we completed our 14.5 miles. I guess I passed muster, because this guy told me I should come workout with them on Wednesdays. After Wednesday's workout, people were all clamoring on about a 10K in Stayton on the fourth of July and since when does does this race junkie miss an opportunity like that?
So rather than sleep in on my day off, it was off to the races. My friend Debbie came along, too, as did her husband who was running his first ever race!
After milling around a bit and giving Debbie's husband lots of race day advice, we lined up at the start for the OLD TIME 4th of July 10k run. At the starting line I bumped into Joe, a guy I had run intervals with on the track at Relay for Life. The running community seemed so small world right then, which got me excited because I was becoming part of that small world! Joe wanted to know my pace. Around 7 minute miles I told him. "Oh, I do 7:15's, maybe even 7:30's is more like it." he told me, which I later learned was overly modest. But at that point I thought we wouldn't be running together, so we wished each other well as we get ready to start.
They got an authentic old-timer to give us a mini pep talk and do the timing. And then the gun was up: click - the gun didn't go off. A second try and still just a tiny click. And then a frantic click, click, click as the starter desperately tried to get the gun to sound. Finally, the old guy decided he was just going to yell,"Go!" which he did and we all started running. Three seconds after we started running, there was a loud BANG! The gun was working again.
I wasn't wearing a watch for this one. I'd like to tell you it was because I was being very casual about this race, but really it totally slipped my mind when trying to get ready and keep Liam entertained at the same time. Fortunately, a guy at the mile mark was reading splits: 6:52 - Not too far off 7 minute pace.
Right after mile two, I heard shuffling footsteps behind me and then a few seconds later, I hear,"I'm here!" and there was Joe. Joe started coaching me immediately. "This course is harder than you would think. Just relax up this hill and let's not let that couple up ahead get away from us." Despite "relaxing" we actually caught that couple as we crested the hill and went on to the three mile mark - 21:08. We made the turn around and then had the downhill. I cheered for Debbie and her husband when I passed them on their way up and then just cruised down the hill to the four mile point, 27:35. "Whoa, we picked it up." I said to Joe. I was a little surprised because I didn't think the hill was that steep and I also was a little anxious because even 7 minute pace was kind of pushing it for me. Joe was nonchalant. "Yeah, we did, but we'll just go easy on this flat because we have one more good bump coming up. After that, It is all flat or a little downhill to the finish."
The flat didn't seem that easy to me, and the uphill wasn't so fun but I stayed with Joe and our pretty good pace. With about a half mile to go, I either slowed a bit or Joe picked it up, but either way, I couldn't keep up. I finished in 43:03, with Joe just ahead of me. This was about the only time I regretted not having a watch, as I know I could have taken 4 seconds off with the right incentive (like going under 43 minutes!). But even still, it was a minute and a half faster than two weeks ago. And the age group ribbons were actually ribbons this time, not just ribbon shaped paper!
I finished 4th female, not second (4/31; 24/87 OA) - something new and different for me. The place was worse than usual, but who cares? I am just psyched by the 6:53 pace for the 6.25 mile course. I had thought I was stretching it a bit when I told Joe 7 minute pace - I am glad to see I could back up my words. Joe was obviously downplaying his fitness level at the start of the race - to my advantage; I don't know if I would have run as fast without him.
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