Better late than never! Frozen Trails Runfest race report

I was really looking forward to Frozen Trails this year for several reasons. Perhaps the most important was

Measurable Improvement

I've been trying to pay attention to the little signals that come with running.  

(When you are fresh off the injury bench, the last thing you want to do is go back to it right away.)

There have been some small things here and there-- some minor little 'niggles' that remind me that I had plantar fasciitis. I call them 'deja-vu', but that might not be the most appropriate name for them.

More than likely, my left foot is still healing from PF, and the accessory muscles, tendons, and ligaments are responding to an increased work load with a little bit of grumbling..

(Ridgeline Trail)

All in all, I have little to complain about.  I am VERY HAPPY with running right now.

***

I took a restful week last week, and came into the weekend strong and ready to run. We happened to be in Eugene, so I was able to hit trails there both Friday and Saturday.. 

I selected Pre's trail for my Friday run, so I could have a nice, easy, flat bark path run the day before my scheduled "long run". 

Pre's trail is good that way, and I never know who I might run into there. 

This time it was the U of O men's Cross Country team. :) Decked in Oregon garb, they traveled the path in a pack clearly doing some sort of tempo run. At least I hope it was a tempo run. They lapped me twice! O_o

In my defense, I was stopped to stretch for a few minutes. 

Conveniently, I left my Garmin at home, so I had to run by feel (and wrist watch). I am rusty with my running math, which isn't necessarily a bad thing. Without my heart rate monitor as a leash, I finished the easy bark run at about 8:25 pace (going off the runningahead.com map tool) - not far off of my pre-injury easy pace. 

Now I wish I had the monitor on, so I could know if I was in the right zone or running "hot"!

Clearly I am still an obsessed runner.. Just not an obsessed runner who is organized enough to pack her GPS/heart rate monitor.

***

My second run surprised me as well. I headed to Ridgeline trail and started at a section that was new to me. I was aiming for about 8-10 miles total, again, without GPS.

(Ridgeline Trail)

It was raining, but lovely.

I made it from one end to the other, stopping a few times to snap pictures or stretch. There was a family hiking, and I think I motivated the kids to run, because when I stopped to stretch the little girl almost caught up with me. :)  

I finished the 9.6 miles in 96 minutes.. which is a good pace for me on this trail, and about 30 secs/mile faster than I ran some of the same sections a month ago. 

What I am short on is endurance..... and speed. 

Shoot. I pretty much have no other gears than "get down the road" right now. That's O.K. because I love running. I am blessed to be in this body. 

***

One of the questions I have wrestled with this year has been, "Could you be content with all of your PRs as they are, never to do speed work again-- if it meant you could run injury free for the rest of your life?"

But, in truthfulness, being content as a runner can't be hinged on PRs, and no one can promise injury-free running- (even Jeff Galloway, who I greatly admire as a runner, coach and person.).

I'm just going to appreciate the gift God has given me as long as I have it, hold on for the ride, and do crazy things from time to time. 

That's really the only way I know how to live life.

~Fall Trail Special~

I had this great idea that I would do a Vlog (video blog) a couple of weeks ago, and I even posted one to Google+ ...

It was up for 5 minutes and then took it down as fast as I could. O_o
Not sure what inspired me to put myself out there on video, but maybe I'll try that again next year..heh.
Maybe not.
Instead, readers are stuck blessed with a photo blog of my adventures over the last few weeks.

There has been a fair bit of good fall weather here, so it would be a sorry thing not to lace up my PureGrits and take them for some old-fashioned abuse! Brooks would be proud. (HoneyStinger should be too, though I have been eating a years supply of goodies I planned to use for racing and training fuel as snacks.)

  Ridgeline trail ~ Eugene, OR

This year my boys are in school one day a week, (I still home school the other 4 days).
It's been an adjustment for us all; but, one perk has been that I am in the Eugene area weekly now, and am free to run trails for a few hours that day! :D

I'm so grateful my parents will watch our youngest while I go running on Ridgeline, or one of the other local paths.
***

Another spot I have fallen in love with is Cooper Creek Reservoir. There are views of the blue/green reservoir through the woods almost the whole way.

 Cooper Creek Reservoir ~Sutherlin, OR

This trail is almost 7 miles if ran as an out-and-back.  It's easy to re-run part of the trail to add in some more mileage. And, I'm the kind of nut who would do it three times to make a very rolling 20 miler (Someday... not anytime soon).

I was there on the weekend and ran into 2 or 3 groups of people. On a weekday I would be surprised to see anyone at all.
***

Most recently, I was able make a trip I've been wanting to do for some time: a close-to-home "destination run" ~  the North Umpqua Trail.

 At the top of "Bob's Butte" with new friends! ↑ 

A Facebook group of Roseburg area runners met and covered a short section (just over 7 miles of the 79 mile trail) together, taking many stops to rest, stretch and take pictures -- perfect for where I am with running right now.

We had a great time visiting, getting to know each other, talking about anything and everything, and taking in the gorgeous fall scenery.    I can't wait to go back!
***

Things have been going well, but this week is a cutback for me. It's very easy for me to try to keep adding to my mileage when things feel as good as they have....It's much harder to restrain myself when the weather is great and I have more opportunities to run. 

I'm still running much lower mileage than I was at last year at this point, but, considering the restart I made in August, I've put in quite a bit of time on the trails and gravel roads in the last few weeks. I tried moving from 3-4 runs a week to 5.

This is a lazy graph, because I'm not bothering to tinker with the colors right now. 

Almost all running has been at easy heart rate (< 140) and about half on trails or gravel.

Now my foot is giving me hints that it would like to adjust for a bit. This time I will take the cues- A cutback is in order. I am trying to remind myself this is still more running than I did when I first started out on my journey- and I had no injury issues to contend with back then. It's about keeping a positive perspective, enjoying each run, and staying smart right now. And a massage with some stretching doesn't hurt either...

I don't know what's in store for the rest of the year for running. I'm considering a low key race in November. That may, or may not, be able to happen. Either way, I am blessed just to be back "in it" and able to enjoy the incredible trails Oregon has to offer.

****
How do you feel about taking cutback weeks? 

Have you ran any fantastic destination runs lately?

Does the idea of a VLog make you nervous? 

Just a few pics, Turkey part 2

My oldest was asked (by Emily), what his goal for the race was. He wanted a 200M in under 1:30. I think he got it!

He also experienced his first watch malfunction during the race. Just need to note that I did NOT encourage the watch part! :)

I have to sneak this second photo because Nathan HATES it..and he is wearing the pants I packed for Matthew (who happens to be wearing shorts).
Priceless memories :)

My dad brought his camera. Thanks for the pictures, Dad!

Matthew really surprised me by being SO grown up, and seriously had fun in the race. I am PROUD.

4 Miler - Eugene Turkey Trot 2011

The night before the Turkey Trot 4-miler (Thanksgiving Day, 11/24/11) in Eugene, I decided that I might lace up --for fun.  I had won a free entry at a race in August. The Sunday before (11/20) I had raced a PR half marathon, but felt surprisingly good considering. Last year it had taken me almost a week for calf and quad soreness to disappear after the same HM. But free is free, and I like it.

When I found out that there was a 200M kids race, my hubby and I decided to have both older boys do that race instead of having the oldest run the 4 miler with me. Truly, I think that was a wise choice for their benefit. Maybe in a year, or two, Nathan (almost 7) will be ready for 4 miles.

I really did nothing special for food or hydration prior to this race, since I didn't know if I would even run it. Coffee with milk and sugar, and part of a cinnamon roll for breakfast.

My dad brought me about a half an hour early for the 9am race, and I registered quickly and easily, then did an easy mile to keep warm.

While warming up, I ran into Emily (who was also at the EWEB half, is training for an ultra, and also had won a free entry to this race). We finished warming up together and chatted and discussed race goals. Neither of us really was too sure about how hard to race after last weekend.

Finally it was time to line up and we headed near the front. It was a narrow start to a lollipop (with two sticks) route.

The start/finish is essentially in the same location as the Butte to Butte 10k finish, and the USTAF certified course follows a stretch of the bike path that the EWEB half uses. (Eugene has a lot of races that start and finish in the same locations, but may go in different directions on the river path.)

The RD had a few words to say and encouraged anyone faster than 5 MM to go to the front, but no one moved up. Someone dressed as a Turkey did, though. :) During this time I decided to go ahead and aim for the McMillan Calculator prediction 6:20 pace. I would know when I was running if that would be doable or not, and back off if I felt like it was too much for today.

And the gun went off. I tried (without much effort) not to make the first mile a dead sprint. Multiple tight turns and bridge crossings made this race a challenge. I tried to run the tangents, but evidently not very well!

After the first mile, a woman passed me. I knew there were at least 2 ahead of me now. She took the surge and got a good 20 yard lead.

 

Racers spread out and we ran over wet exposed aggregate covered in leaves. I was a bit nervous of slipping, but tried not to think about it. Finally we hit the hairpin turn right before mile two.

More leaves, more winding bike path, and past the Science Museum, and we were closer to mile three, with the other female still ahead of me by 20 yards. The first woman was too far ahead to see.

The race took us over the artistic DeFazio bike bridge twice. (Note the spiral on and off ramp.)

I wasn't sure if she knew I was getting closer to her, until we hit the wet aggregate again. And a BIG leafy, loud puddle. That was a giveaway and I had lost my chance, as she picked it up a bit from there. Up, around, and over the bike bridge heading to mile 4. Only one big turn left and an uphill and downhill to the finish.

My watch beeped at 4 miles a little before the finish line, and I headed into the shoot strong, in 25:52. Not perfect, but very good for the day, all things considered.

splits: 6:23, 6:27, 6:19, 6:20, last .07@ 5:53 (Gun time 25:51, 6:28 average (also my 10k PR pace, slightly irritating) :/ )

I congratulated the woman just ahead of me, made my way towards my dad, and looked for Emily at the finish line.

A short while later we were all in the Lamb Cottage eating cookies and hot soup or chili. It was a nice spread, perfect for a cold day.

I spotted Jon and the boys, who had just arrived for the 10am kids race. My kids were dressed ridiculously for 40F, since they had packed their own bags and had not packed jackets or long pants. (My fault for not doing a better inspection or leaving the backup clothes out for Jon.)

My kids packed their "racing clothes"- shorts and T shirts for a 200m race. :) , so we borrowed warm clothes from grandma's stash and also put on pajama tops.

Luckily there wasn't much time between their arrival and the kids race. It was just long enough for us to visit a bit.

It brought me great joy to see Nathan and Mathew run the 200m race and cross with SUPER HUGE smiles. All of the children seemed to have a great time and there were ribbons for every kid there!

The 4 mile award ceremony went quickly, as there were few people left to receive an award. (Most had left to join their families). The top male and female each won a frozen turkey, and the top 3 each got a pie, a day-glo sweatshirt and glass race medal. Age group winners (top 3) received a glass medal as well.

I was honored to place in the top three with such ladies as Jane Rudkin (23:58), and Colleen Carter-Cox (25:44). Top males were Zachary Holloway (21:57), Shane land (22:02) and Ben Harter (22:26).

A few thoughts:

• Though I prefer to approach each race as a "goal race",  it was nice to race without any "real" expectations.
• This is the closest together I have ever ran two races. I was surprised at how resilient I was from the half, but know I am capable of a much better 4 miler. I would like to try this some year during a 5k training period.
• Although there were some factors that slowed the course down, I enjoy the bike path in Eugene. Skinner's Butte park and this section of path is scenic, and parking and play areas make it a great location for a race/start finish.
• This was a GREAT cause for a race: fighting hunger through Food for Lane County. Registration fees were donated, as were other food items racers brought in.
•  It was a very special race to have my husband and kids, and my dad, there.