Shotgun Trail Blast ~ 2nd race, 2nd win of 2015, and course record!?

After volunteering at the Shotgun Trail Blast  in 2013 I knew I would be back to run at least one of the race distances in beautiful Marcola, Oregon.

The year I volunteered I was unable to run due to plantar fasciitis; but it gave me a fair glimpse of what the trails were like while stationed at an aid table, serving gels, on a wooded muddy switchback.

This year, the 5k race

I won some Skittles, and have been a bad, BAD blogger.

I should have posted this a while ago, but I have been a bad, BAD blogger.

My apologies to anyone who might have been itching for their latest edition of my little updates here. Heh.

Aside from the normal level of craziness, the weather has been good and the kids are now on spring break, so we have been doing lots and lots of outdoor activities. I am fresh out of good excuses, so here's my attempt at cramming a few weeks into one sensible (short) read.

1) I won a race.

A Build Up and a Virtual "race"

In case anyone thinks I only have PR races...
How bad can 5k be? Or 5 miles? I was determined to find out yesterday.

Looking back, I am not sure exactly why I joined the 5 by the 5th virtual race series. I rarely need motivation to run (and run hard).  I have already done my 5k training for the year...maybe the decade. I am in the process of rebuilding endurance, and that means lots of easy running (that is not really easy yet), and longer runs.

Something about it sounded fun...A race..on your terms, within a window, reporting your results by a set day.

No timing chips, starting guns.
                                              Bib optional.
                                                                   Make your own water station.


I set out of the house yesterday to test myself on legs that can't remember how to go fast, but are remembering how to go far. Here's how it went down:

I pinned on an old bib from a good race, and warmed up (I had to, because I foolishly set out in shorts!) with 3 miles @about 8-8:20/mile, finishing up a hill. At the top I did some dynamic stretching and got ready to "race".

The "plan" was to run at threshold heart rate zone and NOT LOOK AT MY PACE. I figured I could do this for 5 miles. (Except I haven't done much threshold work in 8 weeks. And I find it really hard not to check my pace.) The 5 miler was sounding good.

I took off with a slight downhill for the first mile (thank God it was downhill) and didn't get my HR up to the zone until the end of the first mile.
My watch beeped at 6:19 and my plan fell apart...

I ran the 2nd mile down and uphill and watched my heart rate go into "no-man's land" as Jack Daniels calls it- the space between Interval and Threshold. I decided I would do a 5k and not a 5 miler.

And then I changed my mind back to the 5 miler.
And I changed it again, back to the 5k
And again,
And again.

And my watch beeped at 6:35 for mile 2, so I knew I had better make it 5 miles, so that pace looked better.

Once more, I changed my mind. Maybe I could run a fast 3rd mile and get the pain over with. So I went faster. Until it started to hurt, and I changed my mind back to the 5 miler.

In the third mile, all pride was out of the way and I just wanted to end the "race". The third mile was over in 6:40.

What to do? I had plans to finish a longer run and this was not working well in my plan. It was a beautiful, cold clear day and I wanted to be running an easy run.

I wimped out at 3.11 and did the last .11 in 48 seconds. For a 5k of  20:22. (Not a PR. I have excuses a-plenty, but I shall keep them to myself)

Then I ran another 9 miles to finish the run on a happy note. :)

Bet you didn't know: 

The best part about a virtual race is that 

YOU decide whether it counts or not. 

Have you ever had indecision during a race? 
This isn't the first time I have had this problem! A virtual race gives many opportunities to change plans mid-race.  I have certainly considered quitting mid race. Many times.

5k PR that almost didn't happen-Springfield Turkey Stuffer

I have been training for the 5k using a combination of workouts and some races as workouts.

My first 5k this year was 20:10 on 3.08 mile course in July. Since then I have raced four 5ks and one 6k trail race.  God has blessed me with some very good races this fall- and some very valuable learning situations.

I actually think I hit my peak around this race, but rested, then tweaked things enough to hang on to most of my fitness for few more weeks.

Pre-race complications, mistakes and mishaps (always more interesting than the actual race

My husband and I had discussed it the day before, and if the weather was dry, he needed to be able to work on our garage roof. I am so grateful he can do that type of thing! I would miss him, but this roof is needed.

I love this hard-working man!!

I called my dad to see if he would be willing to watch our boys during the race, since he already had our race packets (Out of town race and no race day packet pick up). He was happy to. My dad is awesome. 

Race morning I got ready to leave with just enough time that the boys would not have to wander long in the cold.  But, as I got ready to leave I found out the car was on EMPTY and it was Thanksgiving day.

Our town's one gas station was closed, but my husband scrambled around and found the gas can. Thank you, Honey!!

Somehow I made it 20 miles to the next town, got gas and discovered that my three year old had to use the potty - just as I was ready to drive off. Taking young children to races is not always easy. 

We arrived at the race with about 10 minutes until the start.

The parking lot was full, (as I should have expected for one of the largest races in the area), and I drove back and forth searching for a place to park on the road. The Lord gave me some peace, and at this point I realized I very well might not be racing...(but I was reconciled to just have a fun swim play day with the kids at the wave pool)...

I couldn't just park and leave the kids in the car. My dad was supposed to meet us inside the parking lot, which was crowded, and I didn't have a phone to get a hold of him. Somehow he spotted my car in the road, and we quickly changed spots. I grabbed my race shoes from the trunk and the packet from my dad.

I asked the first woman I saw, "Where are the porta-potties?" She just looked at me funny. I later found out that there were some outside restrooms far across the parking lot near the finish line. I had no idea of this, so I headed away from the crowd and looked for a somewhat secluded area with lots of vegetation. 

Here is where I took care of business, stripped off my tights down to my shorts, changed shoes, pinned on my bib and zipped on my tag. I stashed my other shoes and pants under a bush. Then, I jogged quickly to the start line as the RD announced "Two minutes to the start." 

Still not warmed up, I did some jogging and very short sprints in front of the start line. (Normally I do at least a mile - away from crowds- and then some strides). This was one of only a few races I have been to where it was announced that, "If you aren't going to run five minute miles, you should step back from the line". I lined up about the third row back, as there was no start timing mat.

The race

When the gun went off, I still did not feel warm...but it no longer mattered. People much faster than I were flying out of the gates..

I thought my watch was running (it wasn't), and I held the lap button down to start a fresh lap. A few moments later I looked and it read 0:00. Ooops.. I started my watch a little late.  Then I saw a friend of mine and decided to tuck in behind her. My watch was reading just under 6 MM, and I was surprised to see my friend shooting for that pace..surprised, but happy. 

We hit the first mile in 6:02 range.  

I stayed behind her and kept an eye on my pace, but saw it drop into the 6:10's. As we ran mile 2, it was interesting to see so many people ahead and beside me. There were some moves to be made and wiggling to  be done. 

As we got close to the second mile, I passed my friend and said "hi" at the same time. She cheered me on, and I hoped she would come with me. We lost some time in this mile, but wasn't sure how much. 

In the final mile, I knew I wouldn't break 19 minutes, but that I might still PR, so I focused on that: Just going hard and that there was only a mile or so left. 

I passed another female in team racing gear with maybe 1/2 mile to go. As we got back to the parking lot, I started looking for the finish line. 

There were mats, but no clock to read- and I knew my watch was off- (though it did beep for mile 3 a ways before the mats).  I found my anaerobic gear and passed a guy, but then got passed by the girl I passed earlier. :) When I crossed the mat I had no idea what my actual time was.

My boys and dad found me and gave me some big hugs! They were chilly, but it was wonderful to see their smiles. I found out a little later that the first female (Alex Kosinski) won in 15:51,  the first male (Craig Leon) in 14:52. 

                                                       I might discuss this data in a future post. ^

Post race

A soon as got my stashed stuff, the boys and I went into Splash, (a swim park where the race finished). They had a snack and then we got in our swim suits and played for about an hour and a half. The best part about this race is that if you register, you and your family or friends can swim at splash for free. This place is a treat for my kids and it was a fun way to spend a Thanksgiving morning.      

My dad went and checked on the results while we played in the pool, and also picked up an award I didn't know I had earned. I had finished in 19:13- a PR by 7 seconds. I'll take it!

After swimming we were eager to get back home for our family Thanksgiving celebration. I stopped for coffee at a drive through, and then saw a good deal on gas. Ready to turn left, I cut over to the R lane, and narrowly missed clipping a state police car. Somehow a very nice lady officer let me off -- Though maybe she saw my sleeping three-year-old and decided to give us all a Happy Thanksgiving gift. As I see it, that was better than a PR.

***********

Other info

Springfield Turkey Stuffer

Official results

• This used to be a certified course, but it looks to be expired, and the course start/finish has been shifted a bit
• 1324 racers- lots of families! 
• Mile markers were well placed and easy to see 
• The Turkey Stuffer is probably the best 5k course around in regards to flat and fast. I would love to see someone's garmin map though, from this year, just to see what the distance measured. 
• Kids can race this 5k for FREE, adults are 15$ without a shirt. 
• Proceeds from the event help fund Willamalane's free summer playground program
• Parking is HARD to find unless you get there early

A win is a win...(Mat Dawg Fall 5k)

It's not easy to organize a race. Races make great fundraisers, but they require a LOT of work, organization and attention to detail- as anyone who has been behind the scenes knows.

This year's Mat Dawg 5k race was a fundraiser for a school wrestling team to replace mats, since some athletes were injured (spiral fracture) last year. I knew this was the first year for the event, but decided to try it because it was only about a half hour from me, a good cause, and it had a certified course.

Random SUV pulled in just in time for my shot. Keeping warm here in beautiful  southern Oregon.

When I got to Henry Estates winery, I was blown away by scenic vineyards nestled in a flatter section of farmland, between mountains and the Umpqua river.  This was going to be a night race. Glad I got there early so I could appreciate it! I was relieved it stopped raining, as it was in the low 50's in the daylight.

I had no problem picking up my race packet about an hour before the start, and paid 35$ for race day entry. I could have paid less if I had registered early, but I don't do that anymore (don't want to feel compelled to race if my body doesn't cooperate).

Looking pretty darn perfect for an out and back!

Having read my friend's letter at home, I sat in the car and reflected on the many reasons why I love to race (and train).

Finally, I headed out to warm up and looked down  the course. It looked spectacularly flat!

Two easy miles and a few drills later, I joined the masses at the winery. A few words were spoken by the race director and we were ushered to the start. It was an out and back route.

When the gun went off, only one person went ahead of me- and he stayed there the whole time.
I felt like could have ran the first mile easily in 5:30- and that was the pace my watch read for quite a while until I decided to slow down and save a bit back. The first mile (didn't see a marker) was done in 6:05 ish, and I thought..."OK, not bad. Don't slow down".

Then we turned and I saw it.
The course went up. And it turned again...
and
it went up even more.

This was the hill I saw on the USTAF map. All the elevation gain was in the second mile. "This should end after about a half mile, " I thought....but it sure seemed to take forever.

By now it was getting dark and harder to read my watch. I was running about 6:30 pace for that section. When I hit the turn-around near the top of a hill, I knew I had to minimize the damage, so I focused on turnover, and knew that I could increase speed downhill without dying for air.

It wasn't far downhill when I hit the end of mile 2. Not pretty, but I knew I could still end up with a PR. Just keep busting it. Make it BURN.

Many runners coming up the hill were lit up with glowing bracelets and necklaces. There were luminaria along the road - which were beautiful, and made it a bit like running in a runway zone at night.

I tried to see the men's leader, but he was getting harder to see in the dark. At times I spotted him, and he looked like he was standing still. The dark was playing tricks on my eyes.

When my watch beeped for mile 3, the end of the course was nowhere to be seen, and I couldn't hear anyone. And then it sank in.
It might be a long 5k.

When you train in intervals and use your watch to measure tenths of a mile, you develop a "feel" for how long a tenth of a mile takes... two tenths..a quarter mile.

I knew when I had ran over 3.2 and I kind of GAVE UP. I almost turned off my watch and stopped. I had stopped competing with myself. But just for a second. Then I realized that this might be a bad 5k time (for me), but I wanted the best bad 5k I could get. So I returned to the insanity and plugged on trying to make my feet like eggbeaters.

When I crossed the line in 21:15, someone came up and asked if that was a "good time" for me.

It was still hard to breathe, but I laughed. I said "NO". I mean, "Yes". And I laughed some more.
It all depends on how you measure things.

I finished visiting with Nic, (first male) and his parents and went to the side of the road in the dark and got on my knees. I thanked the Lord for the win and was joyful in my heart at his sense of humor. (I don't always feel this way!!!). A win is a win after all.  Blessed. I have been truly blessed to have finished well in some small races, more blessed to keep seeing pace improvement without injury.

I ran a couple of cool-down miles and felt my left foot a bit beat-up...(perhaps from the lack of cushioning in my shoes or my horrific foot strike.)

At the tent, there were all sorts of good eats: oranges, bananas, sub sandwiches, and chips! Organizers held a raffle and gave away Road ID bracelets and Dutch Brothers coffee cards. I left full and happy :)

A few adjustments to be made to ensure that the course follows the map, and this will be a fantastic race next year. :) I hope to see it successfully repeated for years to come, to the benefit of Freemont Middle School.

5k PR - OTC race series #8

My secret goal when I toed the line at the 8th race (my first official) of the OTC race series was to beat 19:10. I have been training specifically to the 5k distance, with the main goal just to see how low I can go (before I need some time off: AKA a sort-of-scheduled rest).

Signing up for "fun" ...or is it pain?
Photo -Todd Bosworth/OTC

The road 10k time trial (39:57 from a week earlier) put me at 19:10 so that seemed reasonable to shoot for. Being optimistic, I figured I might break it - if I was training better for a 5k than a 10k.

I left the boys with my Mom and Dad who are huge blessings to me and often watch the boys for my races. They kept them busy with kindling splitting and other chores they like. I owe my parents a BIG thanks for helping me so much. (My husband did not come. He has been spending every day with his grandma at the hospital. It just does not work for me to be there with the boys all day long :(  ).

Warm-up/pre-race

After about a mile warm up in the 8:30-8:40 range, I did a few drills and then a few short accelerations.

We lined up and I found a spot- not in the very front, but close enough. I saw three younger ladies who looked pretty fast. When the gun went off, I fell in behind the male leaders. I watched as my watch went from 17:00/mile to 5 something and back down to the 6's.

We're off!

I have ran in this area before, but this was a new course for me to race. The map was confusing, and honestly, I am usually glad to have someone ahead of me just so I don't get lost. (That is my biggest race fear!) . There were lots of corners- but it was all flat.

The first mile was paved bike path. We hit a corner - even went through a parking lot- and turned very sharply. A little later I hit the first mile at 6:03. Things still were feeling pretty good here, aerobically and with my legs.

In a few more step we entered apart of the course I had been aware of- the bark path mile. Instantly, the race got harder. I pushed my legs to turn over more, but even at a higher effort, I slowed and my lungs were starting to feel a bit O2 deprived. It was dry and dust was flying as well.

One mile loop of Rexius trail (wooded area below)

I am sure this map will help someone next year. 

I glanced at my watch and saw it dipping to 6:20 and thought "This will not do! You must pick up your feet faster, or what's the point?"  Here, I also noticed the advantage of staying in the center of the path, where it was firmer. (Towards the outside, all the bark/sawdust was rather loose and impossible to get a fast spring-off.).

I nearly twisted an ankle in this mile. We rounded a corner on the bark/sawdust, and I did everything I could to keep from going into the 6:20's. Just before the end of the bark section, I hit mile 2 at 6:19- very evenly paced with a male runner- vying for the best spots of bark.

At this point I figured it would be hard (if not impossible) to make 19:10 (My running math is not always so good), but shifted my goal to BEST possible outcome/PR. The course led us back onto the paved path and towards the park again- not exactly as we came.

There isn't a lot of time to make up for a bad mile in the 5k, but I was trying my best. I kept thinking... "There is only a mile left. Make it hurt." But I was worn out from trying to do a 6:00 effort on bark. The best I could do for mile 3 was 6:16.

After one last sharp turn, we were nearly finished. The male I had been pacing/had been pacing me pulled ahead (this seems to happen a lot to me), and I picked it up to finish the last .13 at 5:41 pace- 19:20.

There were no awards, as this was part of a series of official timed runs (results here)- also called "races". I am thrilled to finally race on a 5k course that is 5k and not 2.9 or 3.3 miles - and will count this as a PR.

Some thoughts:

• It was in the 60's and a night race, so I wore my compression shorts, my favorite "Run Eugene" shirt (Olympic Trials freebie), my hat, and my Brooks PureConnects. This has become my default racing outfit. I just feel good in it!
• I left my fuel belt behind and had had enough snacks all day not to worry about a gel. Maybe next time.
• Running on bark is nice for an easy run, but I am not sure how I feel about racing on it. 
• Cheap races are nice! I love the price (free for OTC members, 5$ for non-members). Special thanks to the Oregon Track Club volunteers for hosting a well-organized and accurate race!
• I didn't meet my time goal for this race, but I left feeling great- knowing I ran a solid PR.
• Without trying to sound over-confident, I am looking forward to shaving a few miles off the next few weeks of training, and giving this distance another shot. 
• I am very blessed to be running well- to be running at ALL,  and am feeling gooooooooood about the 5k! 

Scandia Run 5k PR (or is it?)

What more could you ask for in a race than flat, fast and certified? Perhaps some viking gear? A few Danish treats?

The Scandia Run has been one of my favorites for a few years because it is all that and more. I have done the 10k a few times now, but 2012 is the first year this race hosted a 5k distance.

Still just starting into my 5k training experiment cycle, my goal was to improve in my second 5k of the year. On race day I was feeling pretty flat. I had poor sleep the night before and had been agonizing a bit over some personal issues that week. All excuses aside, running has been going well! I am on the uphill part of training where you need to spend some time adjusting to workouts. Sometimes you just have to take "junk" and put it away on a shelf for a bit.

Pre-race
After meeting up with Michelle and her daughter, I registered. Then I went off for a warm up and ran a mile slow, then hit a few short striders and did some drills I have been using lately. A little dynamic stretching and it was off to the start line. The10k racers had left 15 minutes ahead.

The race
When the gun fired, I took off with the pack and let my watch settle into a 5:30 pace, then slow down to about 6:20. I had pace alerts set, and the darn thing kept beeping throughout the race. I don't mind that though; In the 5k, I can't afford to let my mind wander. There is no time to daydream!

We sped past mile 1 in 6:20, and around this point I had a guy pass me. My goal became to chase him and try to keep with him- pass him if possible.

At the water station, I passed by the cones and circled the painted turn around. Junction City is in flat farmland and this year the mint fields were not mowed yet.... They smelled FRESH in the morning air, and sprinklers were watering some of the lawns in front of large farm homes.

Still trying to keep up with my rabbit, we passed mile 2 at 12:50. The road was continuously flat...which can be good, but it also means you can see everything and everyone well before you get to it. I was still listening to lots of beeping. I refused to look at my watch.

Some friendly people walking and running cheered and I smiled (or tried to), as I passed Kellie coming the other direction. I was working hard, but it didn't feel like I had the right rhythm; at one point I felt a flash of nausea, but it went away quickly. I tried to focus on leg turn-over, rather than the gasping that comes from hitting a debt of oxygen. I need to learn how to race through discomfort...this was good practice!

We hit the corner for the final turn and I could see the finish line for what seemed like miles. I tried to remind myself to stay with the guy, but save something for the last 100 yards. As we got closer to the clock I could hear Michelle cheering, and read 19:3? something...Wahoo! PR city! The guy picked up speed at the same time I started my kick. (I WILL work on this.)

Crossing the finish line right after him, in 19:41, I caught my breath and went to congratulate him. I recognized him immediately- it was the man who had inadvertently paced me in the mile last year-- wearing a chicken head! (not wearing it this time though).

             I said, "It's you! Chicken head!"
             He smiled, (recognizing me- I hope) and I asked, "Tom, right?"*

Then we proceeded to talk about the distance of the course...

Post race
We both had our GPS watches read the course as short. (warning: small gripe) What is the deal with short courses? This is an EXCELLENT race course for our area.  It should be plenty fast, even if measured over 3.1 miles/5k, but it is actually USTAF certified as 4.96K.**

Yes. 4.96K.  Shouldn't anyone concerned over certification also want it to be the 5k it is listed as? Maybe I am just especially nutty that way.. I also like my courses not to be too long, either.

Next I visited with Adriane, who was third female, sweet, and fun to talk to. Then I made my way back to catch Michelle's daughter, Kellie, finish her first 5k without walking! It was a great race for us all.

 Stats

Other things you might like to know about this race

Fee: 20$ day of race without shirt
Fuel: oatmeal/banana cookie, coffee with milk, and about 8 oz of a mocha before 7:15 am, 8:15 race
Water stations: one that you can hit just before/after the turn around
Porta potties: Lots of them in the park, but lines get long right before the 10k start
Prizes: sweatshirts, Dari-mart gift certificates, cash prizes for 10k- but not 5k. Raffle for lots of other prizes, like hotels stays at resorts.
Other: located at a FUN Scandinavian festival with lots of crafts and food to see and buy.

Some reflections
This is a really fun, fast race -and hope to do it again next year. It was well organized. I was happy to meet my goal of improving over the 5k distance. On paper this looks like I PR'd, but working out the pace per mile over the short course, I ran a 6:26 pace- NOT the 6:20 pace on my "official" results. My previous PR was on a long (certified 5k) course and the official pace was 6:25.

It was a beautiful day to race, and God is so good to let me RUN like I love to. I am grateful for this body, this LIFE, and not taking a single race for granted. ever.

*Tom, if you are reading, I will NOT let you keep that lead next time!

**late edit- I received an email in March of 2014 from the RD that the course will be re-measured and accurate this year.

Training Tidbits and 5K plans

It's hard to put into words how good it felt to be in racing shoes again recently.

I wasn't 100% sure until after last week that my leg was really ready to go hard again. The day after the race, my leg actually felt better than it did before--but I did end up with some slight DOMS in my hamstrings. Oh, how I have missed that subtle reminder that running is fun!


I have kicked off some 5k training with the hopes of bringing down my PR and ...who knows how far. I don't have a number in my head right now. I just want to give it my best and see where it all leads. (Maybe I won't beat my PR, but I will have fun trying for a few months!) The beauty of the 5k is that you can race over and over again in fairly short succession, using the races as speed work, and keeping the lessons fresh for the next try. A week later I am mentally ready for another shot. With the marathon, it might take me a year to be mentally ready.

Here's a look over a few months of training. I am excited to see some purple! You can be sure there will be plenty of green and a bit more pink.

Increasing my VO2Max is going to be the main focus for the next 10-14 weeks, as it is absolutely vital to race the 5k well. I always find charts like the one below useful- it's nice to see things laid out in simple format. Pfitzinger is a student of Daniels- whose training I used for the 10k last summer.

Priorities for 5k training,

In order of importance during the schedule

	Preschedule	First 6 weeks	Last 6 weeks
Basic Speed	4	4	3
Vo2 max	3	1	1
Lactate Threshold	2	2	2
Pure endurance	1	3	4

(Pete Pfitzinger & Scott Douglas, Road Racing for Serious Runners)

 Daniels workouts are demanding, with the lower mileage I am running this summer, it would require me to shorten each workout in his plan. So I will most likely use workouts that look more like this one- plenty of challenge, but not enough to tip the tables on me (hopefully!). Special thanks to a friend who sent me the book. :)

The first week finished looking like this:

• 7/29 rest day (after race)
• 7/30 Long (easy) 12 miles @ 8:36
• 7/31 Recovery 4 miles @ 9:13 (DOMS/heat)
• 8/1 Interval 5.3 miles 5x800@ 6:29 pace, recoveries of 3 minutes jogging, missed the 6th interval- ran out of time
• 8/1 PM recovery 3.5 miles @ 8:57 
• 8/2 Trail run - turned  to hike...10.4 miles@ 11:30 pace. (this deserves a post of its own)
• 8/3 Rest/ recovery from trail run
• 8/4 Recovery 5.1 @ 9:08 pace- DOMS again, 90+ degrees

***
While I was running yesterday, my boys got a very special visit with my dad. Here's what they were up to:

The littlest didn't actually get to fly, but the other two did! A great activity for a day that topped out at 101F. :D

Conquering FEAR- head games

Not sure why, but sometimes I am just a wuss. I really should race more often, but I don't. I have lots of excuses good reasons!
money
time
family obligations
wanting to be prepared
the need for a perfect course (preferably flat and certified)
If I am going to race and it's going on my record, it better leave a good mark.

Today I stepped out of my comfort zone and raced. It wasn't totally on a whim; it had been in the back of my mind for a few weeks...
if I was healed
if the money was there
if the hubby was OK with it
if I felt like it on race morning

In the car on the way there, I thought to myself
"What am I DOING?"
"Why am I racing? Is this NUTS? I am asking for injury."
And, "I might feel bad about my race afterwards and beat myself up."

But then I thought,
"What do I have to lose?"
"Maybe no one will show up."
"I can always register under a pseudonym..."
And another idea came "Maybe it won't be embarassing"Then finally, "Maybe I will do better than I expect."

It feels good to race. It feels GOOD to do your best, even if it is not your best ever. It is FUN to be with other runners, doing what they love, with support. It feels incredible to use a gift God gave me.

I am ready for more. Let the season begin!

(olympic) TRIALS, Tribulations and a little Progress.

It's been a while since I posted last- not because I have been lounging around...just been up to my eyeballs in kiddos, paint, moving, doubling my family size,  an occasional run, and other summertime chaos.

So here I am, finally, with a post about my trip to see the Olympic trials, which was only really one day of spectating...(But I would have to say it was the BEST day to be there if you are a distance runner; and, no one has taken my running card away yet.)

I owe my brother in law a BIG thank you for the ticket to day 7. Chuck, if you are reading, you know this already-- YOU da MAN. I hope you enjoyed your time "working" inside that little golf cart. Let's talk about a temporary job trade in 4 years. :)

When I showed up, the 1500 prelims were just about to start. I had time to find my seat and watched several heats of ladies and mens races.

After the 1500's I headed to the "free" festival area to get some bites to eat. The free zone is a great place to hang out if you don't have a ticket. All the races/events are live on Jumbo-Tron and all the food is right there!

 Eugene is a "green" city, so it should be expected that all of the food plates were compostable..and that there would be giant hampster wheels for people to charge their phones with. I hope to get one of these in our house so that I can get the kids to earn their screen time.

Why buy tickets, when you can have seats like these and be just steps away from food and three-dollar water bottles? (I made the mistake of buying one before I figured out you could bring in an empty container and fill it. Doh!)




You never know who you might run into when you are wandering around between events...


 

Sadly, I missed the purported Nike/Brooks airspace wars of day 10, but I got to see what I was most looking forward to of the 2012 trials- the 5k races.

 Having shifted around a bit between races, I managed to end up right behind Mr. Picky Bar himself during the women's 5k.  I spent almost as much time watching him watch his wife race (a hard last place finish), as I did the actual racers.

 The crowd's reaction to Julia Lucas's bold lead was of strong support. A few minutes later I realized someone else's husband was also within 5 yards of me, when Kim Conley edged the hometown darling out of 3rd for a spot on the Olympic team.  He nearly jumped out of the stands.

Then it was on to the men's 5k.

Who knew Rupp had it in him to take the double! It will be exciting to see if he can medal in both the 5 and 10k in London.


He's always a crowd favorite at Hayward!!




***
This is where I am supposed to write about my own running and how it's going. But I think I'll save it for now.

Next time I hope to elaborate on

• some new drills I am doing
• my strengthening routine
• progress towards rebuilding my mileage
• working towards a fast short distance race
• and how important FAITH is in reaching any goal.

Did you get to see the trials? Which were your favorite races or events to watch? Were you surprised by anything you saw?

Would you like a giant hamster wheel in your home?

Are your running and blogging directly related?



New PR & sub 20 (Long version) Miles of Mozart 5K

The Miles of Mozart 5K (June, 4th 2011, Eugene, OR) was a last minute decision.

I chose this race because: it was certified, I had remembered the area as fairly flat, and it was close for my parents. And, it was fairly cheap, if you registered early- which I didn't. :)

Pre-race

I got 5 hours of sleep, but I slept in the day before and took a rest day Friday before the race (not on purpose, just turned out that way). I also forgot to set my alarm the night before, but woke up at 6:15, which is about 15 minutes later than I had planned.

I took a shower (pre-race ritual), chugged coffee and ate a banana. Then I whisked the kids into the car (with Jon's help) and met my parents at Alton Baker Park (an hour away) by 8:15.

It was warm, first day of summer warm, so I wore a scandalous outfit that shows my current NON-race weight, hence the photo cropping :))
The race had a 9AM start and I had hoped to do a good, long warm up, but had to register and run back and forth from the registration tables, to the restrooms, and my car across the park a few times. I got in about a mile of slow running and then 4 or so sets of 100meters =/- at @ mile pace. I also took Ana-Maria's Roctane gel about 20 minutes before the race with some water.
 
Then I dinked around looking for the Daniels book in my car and gave up. Finally, I did a little mental math and chose to set my pace alerts on the Garmin to 7m/m just in case I needed it.

Race is ON.
The race director had the small group of people get behind some cones, explained that there would be course marshalls to help direct us, and arrows on the path.  There were few people, so I got right in front.

When she rang the cowbell- YES, COWBELL- we started. There were a handful of men who got ahead of me and one was certainly quick- and wearing an Oregon Track Club shirt. I went out FAST and forgot to clear my watch for my running race time. Oops!

From there, it really is all just a blur.

 Just so you can see that my heart rate monitor likes to hang out near my belly button. 

Maybe it's confused. Maybe I have no heart.?

Here are some of the more relevant race details:

• There were no mile markers that I noticed..None. 
• There was one water stop, with one person at it holding a cup out. Maybe mile 1.5? I didn't stop.
• I recall getting passed by a male near the water stop, but that was it for jostling positions.
• At several points in this race I thought of Amanda, and was hoping, praying, it was cooler on the coast for her marathon. 
• Also thought of some other blogger ladies who have been very encouraging to me- and how blessed I was that I had an opportunity to race, but glad I wasn't running 26.2 miles. Too hot.
• At some point in the race, I settled on the notion that I wouldn't PR, but I would just do my best and see what that was. My thoughts were, if I could get between 21-22 in the heat, it would still be an accomplishment.
• My watch kept beeping at me, and I did not look at it. I had NO idea if it was because I dropped below 7 minute/mile, or because I was back up above it, or if it was just another mile on auto lap!
• There were a lot of turns on this course, especially after the one short, steep uphill to get on the bridge for the second river crossing. (This is the point- around mile 2.5- that I thought I might be blessed to get 21 minutes).
• After the last two loops around duck ponds, I found a bit more energy and zipped in to the finish, where there was no one cheering, but a sign read 19:something, much to my surprise! I hauled it in to make an official 19:55.
• My heart rate maxed out at 173 during this race. I think that might be tops...since I thought I might DIE several times.
• There was no water at the finish line. But there were some coconut juice things, and later, bagels.
• The awards ceremony was about 40 minutes later- pretty much on time. I received a nice medal with a blue ribbon, and watched a 5 year old boy, 2K racer, win a free entry to the Eugene Women's half marathon- worth $75.00.  I'm just a little jealous of his opportunity. :) I'll take the PR though.

Some background and training details

• I was primarily looking for a chance to bring up my VDOT training number after Boston, which had slipped from almost 50 in November to 45 in April. (In a nutshell, VDOT is a number given a runner, based on his/her most recent race performance, used to set running paces for 5 different categories of training.). Click here for VDOT calculator, or here for more explanation on VDOT training.
• A week after Boston, after much questioning myself, I settled on the fact that my training was NOT working and went back to the drawing board. The realization that I was training at paces faster than what *felt right* much of the time.
• I did two runs with 3 and 4 miles of tempo in them (respectively) and one set of 4x400 meter repetitions with long recoveries, to work on mechanics.
• Any speed work was done very close to Daniels prescribed paces, and the easy/recovery runs were done between 8:40 and 9 minute miles...though Daniels indicated 9:17 (based on my Boston performance)....I just couldn't go much slower than 9.
• Training between 8:40 and 9 minute miles, my heart rate was staying under 140 BPM, except for hills. 
• I earned a new VDOT number from this race and am now back up to 50; but, I do not feel ready to train at the suggested easy paces, so I will continue at 8:45 +/- until it seems like 8:30 feels easier.
• I have a suspicion that I might be stronger at half marathon and shorter....but I'd like to do at least one more full marathon to be sure.

***
After the race, I met the boys at the park and visited with my parents, who so graciously watched them for me. I am SO blessed!!

Here are some photos from both of our park trips after the race:

I am looking for a blog solution and am considering blogging at Word Press. Does anyone know if you can have just some entries private there? What are the key differences between Word Press and blogger?

OK... I am working on moving to WordPress, but with the craziness at home, I have NO idea how long this will take. Thanks for your patience and any helpful suggestions.