Hills for breakfast, hold the gnats

Nookachamps Winter Runs

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Location:

Snoqualmie,WA,

Member Since:

Jan 31, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

Marathon PR: 4:17 at Portland Marathon, Oct. 2007

5K PR 24:37 2009

10K PR 52:58 2010

Have run 22 marathons to date.

No injuries, ever.   :)

Short-Term Running Goals:

Qualify for Boston (4:05 for my age/gender) - or, perhaps, to use my desire for a BQ as a way to get in the hated speed work so I don't just get slower and slower over the years.  This goal is "under (re)construction" right now, until I figure out whether it is truly what I want. :) 


Long-Term Running Goals:

To continue learning about myself and about running, and to enjoy being a fit, happy runner for life.   To always know why I am running and the best way to get the most (both mentally and physically) out of my runs.  To keep a sense of humor and remain optimistic about myself as a runner.  To enjoy running more and more with every passing year. 

Personal:

Baby boomer generation.  Jogged a little in my 20's and 30's.  Started running seriously in 2002.  Low-carb runner since January 2010. 

I love long runs and cold, cloudy weather.  I don't believe in "junk miles."  I am an optimist.  I adore dark chocolate, fog, my family, and knitting -- not necessarily in that order.  

"As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are."  -- Joan Benoit Samuelson 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks ST3 Lifetime Miles: 891.35
Vibram Five Fingers KSO Lifetime Miles: 23.77
Brooks ST3 II Lifetime Miles: 965.17
Lunaracers II Lifetime Miles: 198.23
Mizuno Wave Universe 3 Lifetime Miles: 104.14
Asics Piranha Lifetime Miles: 536.83
RunAmocs (Softstar) Lifetime Miles: 16.23
Piranha II Lifetime Miles: 219.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1684.41191.6726.8729.081932.03
Brooks ST3 II Miles: 506.89Vibram Five Fingers KSO Miles: 8.58Brooks ST3 Miles: 175.33BF Miles: 1.00Lunaracers II Miles: 81.60Mizuno Wave Universe 3 Miles: 71.95Triax 12 II Miles: 6.05Asics Piranha Miles: 536.83Brooks T6 Miles: 27.21ST3-M Miles: 221.05RunAmocs (Softstar) Miles: 16.23Piranha II Miles: 219.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.140.000.000.0018.14

44F, rain showers, variable light wind. Objective: endurance run w/ progression, and club run w/ no one.  

Six miles slow jog, 6 moderate, 5 fairly hard (starting with 2 miles on the Leg Builder Hill and just a bit slower than marathon pace for the rest, with a couple of short walk breaks), 1 mile cool down.

Again, it was hello / good-bye at the running club. Just a bunch of fast guys and Sean's sister (also very fast), and little lonesome me.  I watched them become tiny little neon-green dots in the distance on the straight, forested,Snoq. Valley Trail  (SVT). After a couple of miles the dots got larger, and after they passed me I turned around too and watched them disappear again.

This actually turned out to be a very good way to run a little on the SVT without being completely alone, safety wise.  I added some meandering through the streets of old Snoqualmie to bring me to the end of mile 12, where I started the hard miles and attacked the Parkway hill (Leg Builder). 

During my entire run, I was dreading this last part and feeling like there was no way I had the energy for it today.  But it turned out to be fine and I felt very strong.  Woo and hoo.  

The wildlife count was particularly high today.  I always count it privately, but it's rarely blog-worthy. Today I saw 2 deer, 2 rabbits, a hawk, and a large herd of 40-50 elk in the meadow adjacent to the SVT.  I tried to snap a picture with my phone but it was still too dark. 

I thought the club would be full of new people today. But I guess rain, darkness, and warm blankets trump New Year's Resolutions.  Just a block from finishing up, I encountered 2 sisters who used to come to the club, really nice women.  They promised to try for next week.  Not that I really need people to run with, but it seems pointless to go out of my way being there every week and then run alone.  

I hope you all had a great holiday!  

 

Brooks ST3 II Miles: 18.14
Comments
From Bonnie on Sat, Jan 02, 2010 at 16:31:50 from 64.119.33.134

I hope the sisters make it next week -- it is hard to run with a group, but not run with a group. The larger the group the less this is a problem. I wish I was closer, I would love to explore the SVT with you! I love elk!

From Dale on Sat, Jan 02, 2010 at 18:51:59 from 69.10.215.11

Those long runs with harder running at the end really pay off in the marathon. Good work!

From Carolyn in Colorado on Sat, Jan 02, 2010 at 22:52:17 from 24.8.167.243

Way to start of the new year! Those wildlife sights really were blog-worthy. I hope your group gets some people for you to run with.

From auntieem on Sat, Jan 02, 2010 at 23:20:49 from 24.17.177.218

Exciting to see so many elk! It sounds like you are getting really really strong.

From TBarlow on Sat, Jan 02, 2010 at 23:59:40 from 216.194.124.36

Wow - you rock! What a beautiful run!

From ChrisM on Sun, Jan 03, 2010 at 15:22:08 from 86.141.84.164

Nice workout there! Hope you get some people to run with next week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.610.000.000.004.61

~40F, cloudy w/ light wind.  Recovery run in VFFs.

My weather website seems to be down.  I hope they fix it soon, because the site records conditions just a couple of blocks from my house.  The other weather sites collect data for my zip code, which has two very distinct and different microclimates.  

The VFFs were too cold and my toes froze.  I even wore some new merino wool Ininji socks with them, but I am so used to my nice warm shoes that it became extremely uncomfortable by the end of the run.  

Enough whining. Here are two nice surprises I had this weekend.  The first is that I discovered a mistake in my favor: what I thought was an ounce of dark chocolate is actually only a half ounce!  I've been tracking my food intake lately and cutting back on certain foods. To be "allowed" twice as much dark chocolate is a very happy discovery indeed.  

Secondly, I discovered an extra, unworn pair of Brooks ST3s in my closet!  Last fall, when I realized the ST3's might not continue being produced, I bought a few pairs at discount on the internet.  I'm such a space cadet, I have been staring right at the box every time I pick out shoes for my day's run, but it didn't register that there was anything in it.  OK. Confession. I have a thing for shoe boxes.  I try to limit myself and put some in the recycling, but they pile up anyway.  They have so many uses I can't help it!  This morning I was pushing this box out of the way, searching for my Ininji socks, when I realized, "hey - there's something inside this one!" 

More chocolate, a new pair of ST3s (to be saved for marathons only!) -- it's a good day.  

ETA:  Oops - forgot my weekly roundup.... total 45.74 miles for Mon-Sun.  Out of time to do my usual details... 

Vibram Five Fingers KSO Miles: 4.61
Comments
From april27 on Sun, Jan 03, 2010 at 19:48:38 from 99.188.251.180

Wow how exciting! I tried to find more ST3's the other day and couldn't...did they make like a part 2?

From Carolyn in Colorado on Mon, Jan 04, 2010 at 11:05:50 from 24.8.167.243

Those are two fabulously happy surprises!

I've got to make myself get out in the cold in the VFFs, since I talked my husband in to buying them. My hang up is that it takes so much time to put them on, and I'm always in a rush. Do these socks that you wore with them have little separate toe pockets?

From Snoqualmie on Mon, Jan 04, 2010 at 11:38:50 from 24.18.192.33

Yes, the Ininji socks have 5 little toe pockets. So it takes even longer to get shod. I'm not going outside in my VFFs anymore until the temps are 50 or higher. Ironic, since I bought them to extend my BF runs into winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.860.000.000.007.86

Low 40sF, very rainy, very windy.  Easy run, with  last mile barefoot on TM.  20 min strength.

It's been a while since I had a "carwash" run, so I guess I was due for one.  It was fine. Plenty comfortable in my "getup," though of course I'd prefer drier weather.  I think the worst thing is knowing that car drivers can't see me.  I was extra careful, but still had two close calls. 

Brooks ST3 Miles: 6.86BF Miles: 1.00
Comments
From Carolyn in Colorado on Mon, Jan 04, 2010 at 11:46:51 from 24.8.167.243

Wow. I'm impressed that you were able to run in the car wash weather. And I'm glad that your close calls weren't any closer. Please don't get yourself hurt!

From rattletrap on Mon, Jan 04, 2010 at 12:17:14 from 70.193.171.60

Be careful out there. One day I counted people texting/talking while driving and since then I've pretty much quit running any roads without sidewalks or VERY wide shoulders.

From Metcalf Running on Mon, Jan 04, 2010 at 13:15:47 from 207.225.192.66

All the texting/talking while driving is crazy! I agree with Rattletrap it makes running even more dangerous. Glad that the close calls were not any closer. Way to get a run accomplished in conditions most mortals would never even try. :)

From Snoqualmie on Mon, Jan 04, 2010 at 13:47:27 from 24.18.192.33

With the driving rain, I can tell they just can't see me. But one was a car coming out of an alley -- you know how they get used to the sidewalk being free every other day so why not today? The other was just a rain-blinded SUV driver. Fortunately, I can see THEM and hear them and I TRUST NO ONE behind a wheel.

From april27 on Mon, Jan 04, 2010 at 20:28:23 from 99.188.251.180

Yes trust no one! I have very few shoulders and get nervous at times. At times I have waived my arms about to make sure they see me. But that only works in better weather!

From auntieem on Mon, Jan 04, 2010 at 23:43:26 from 24.17.177.218

Its dark and rainy morning like this that make me really appreciate trails (and lately swimming pools!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.970.000.000.009.97

~40F, lots of rain, windy in open spaces.  General-aerobic run.  Finished on TM.  Core & pushups. 

Ho. Hum. Drip.

Lunaracers II Miles: 9.97
Comments
From Carolyn in Colorado on Tue, Jan 05, 2010 at 11:24:37 from 24.8.167.243

Once again you show your ability to exercise restraint and stop when it's time to stop, rather than running a mindless 0.03 in order to get to 10 miles. I, on the other hand, ran an extra 0.03 in order to stop when I got to my driveway, instead of when I got to 10 miles.

From Snoqualmie Ridge Runner on Tue, Jan 05, 2010 at 12:02:31 from 24.17.108.253

Saw you this morning on and it looked pretty miserable out there. Good for you to get out there!

From auntieem on Tue, Jan 05, 2010 at 12:14:57 from 24.17.177.218

Funny you are having rain and we're not. After an evening of rain, today we have the THREAT of rain, but so far dry. Hang in there.

From JD on Tue, Jan 05, 2010 at 13:11:32 from 70.96.78.157

At least it's warm. Nice tenner for you too. Now because of you and Carolyn, I feel pressured to run ten this afternoon. We'll see. Maybe I'll stop at 9.97. :-)

From Kelli on Tue, Jan 05, 2010 at 16:56:49 from 71.219.96.112

FUN, I like that word!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.450.000.000.002.45

40F, cloudy but dry. Very strong winds.  Mini-run.  20 min. strength & stretching.

I did not get to bed until after 10 PM last night - unheard of for me on a week night.  So I had the "opportunity" to practice non-perfectionism this morning.  First I almost did not get out of bed at all. The Cat Who Must Be Obeyed vetoed that. Then, I nearly went back to bed.  I felt so tired.  But, since I was up anyway, I figured I could at least run what amounts to a warm up and get the blood flowing.  

Brooks ST3 Miles: 2.45
Comments
From Carolyn in Colorado on Wed, Jan 06, 2010 at 11:12:13 from 24.8.167.243

You know you're a perfectionist if you have to practice non-perfectionism. Just kidding. I've got the perfectionist tendencies myself when it comes to running (not so much with other things).

Nice mini run.

From JD on Wed, Jan 06, 2010 at 11:51:28 from 70.96.78.157

Getting the blood flowing is a great way to start every day.

From Snoqualmie on Wed, Jan 06, 2010 at 11:53:30 from 24.18.192.33

I know you were joking, but to me perfectionism means all-or-nothing thinking. "If it can't be just so I won't do it at all." So in a sense, you really can practice avoiding that kind of thinking, because it is poisonous and a dream-killer.

From Bonnie on Wed, Jan 06, 2010 at 12:08:15 from 64.119.33.134

Good for you Sno - it sounds like you listened to your body and did what you needed to do! I hope you enjoyed the run you had!!

I am lucky that my job is very humbling - from constant reviews on papers to grants to students everyone is ALWAYS telling us how imperfect we are ;-).

From Carolyn in Colorado on Wed, Jan 06, 2010 at 12:26:06 from 24.8.167.243

Okay, I'm not a perfectionist. I do most things (everything?) imperfectly.

BTW, I'm reading "What to Say when You Talk to Yourself."

From auntieem on Wed, Jan 06, 2010 at 21:00:04 from 24.17.177.218

Nice job not being perfect, Sno! I am familiar with the "I can't do it perfectly, so I won't do it at all" attitude myself.

Carolyn - why would you talk to yourself? Just kidding.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.160.000.000.008.16

40F, mostly clear, extreme wind: 20-30 mph w/ gusts to 45. Wind chill 29F.  Core and pushups. 

On a family vacation last summer, we were talking to a guy in Eastern Washington who was familiar with our neighborhood. He looked at us and said, "Y'all don't look like you weigh enough to live there."  Today was one of those days when it seemed like he was right.  I got blown all over the sidewalk, and frequently found one foot blowing into the other leg in its journey forward.  Running into the wind was a lot like being on the treadmill: run, run, run but don't go anywhere.  Oh well, at least it's dry! 

Brooks ST3 II Miles: 8.16
Comments
From Carolyn in Colorado on Thu, Jan 07, 2010 at 11:00:40 from 24.8.167.243

I was going to be jealous of your temperature, but then I read about your wind. I think I'll keep me cold over your wind. I'm glad you made it home safely and didn't get blown to Oz.

From Metcalf Running on Thu, Jan 07, 2010 at 11:28:48 from 207.225.192.66

Oh but Oz would be so much fun right now. All the bright techni color!! I would love it over my gray world. LOL

Glad you were able to make it home through all the wind Sno!

From Snoqualmie Ridge Runner on Thu, Jan 07, 2010 at 18:16:25 from 76.22.10.204

Yesterday the wind made one of my feet hit the other and I almost fell on my face. It was worse today so I just hit the tread.

Running in this weather will definitely help the mental aspect of your marathoning! Excellent work!!

From april27 on Thu, Jan 07, 2010 at 20:42:33 from 99.188.251.180

I wonder if you really ran 10 miles b/c of the treadmill like effects!

From auntieem on Thu, Jan 07, 2010 at 20:53:01 from 24.17.177.218

Stay on the ground! You are getting more wind than we are; nice change for me! Ridge Runner is right; it can't possibly do anything but help your marathon mindset.

From JD on Thu, Jan 07, 2010 at 21:01:35 from 166.217.16.211

You guys get a lot of weather in those parts!

From TBarlow on Thu, Jan 07, 2010 at 21:44:12 from 216.194.124.36

Nice miles!

From Snoqualmie on Fri, Jan 08, 2010 at 11:38:06 from 24.18.192.33

A-Em, It's because of S. Ridge being situated up high in a direct path west from the Pass. When we've had a high pressure system (no rain) for a couple of days and then a low pressure system comes through, the air traveling from Eastern WA through that pass just blasts us. Even a couple miles west of here, in Preston, there was almost no wind yesterday, while we were getting up to 50 mph blasts.

Just what you wanted, a weather lecture, right? lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.700.000.000.0021.70

40F Showers first half. Sun breaks near end. Windy at times.  Endurance run, club run, Leg Builder Hill at miles 14-16. 

I meant to run 22. What a loser.  ;)  J/K

At first I had no one to run with at the club, but one of the fast guys said he was feeling kind of tired and would run with me.  Then another guy, who is super fit (ultramarathons, ironman triathlons, etc.) said that he was saving his strength for an 8K later today so he "might as well" run with us too.   And I only had to ask them to slow down once, at the beginning, when we were approaching my marathon pace. 

So I had two kind, interesting fellows to accompany me on the SVT and we ran down to Mt. Si Rd and back (about 6 miles) keeping pretty close to 10:30 pace.  We made really fun conversation about trail running, ultras, stupid articles in RW, training methods, footwear, and Pose Method running. 

Thank goodness our weather settled down a bit today.  Even last night, the wind was still howling and the rain was coming down in sheets.  I couldn't have had such a great run without a little break in the weather.  I am ready to enjoy an afternoon on the couch, knitting and eating with a friend who is coming over. 

Brooks ST3 II Miles: 21.70
Comments
From Snoqualmie Ridge Runner on Sat, Jan 09, 2010 at 15:35:04 from 24.17.108.253

Great work! Enjoy your relaxing afternoon...You've earned it with that run!!

From Little Bad Legs on Sat, Jan 09, 2010 at 15:35:16 from 71.92.146.242

Way to go!

From Carolyn in Colorado on Sat, Jan 09, 2010 at 15:50:57 from 24.8.167.243

You are so not a loser. (I know you were joking.)

As I was waiting for your blog to load a minute ago, I was guessing that you would have done at least 20 miles today. I was right, but you're the one who did the work.

Have a wonderful afternoon.

From Metcalf Running on Sat, Jan 09, 2010 at 18:27:11 from 97.126.137.68

Nice run today... what is Pose method running? Sorry if I'm being an idiot, but never heard that.

Hope you have fun afternoon:)

From april27 on Sat, Jan 09, 2010 at 18:39:57 from 99.188.251.180

Metcalf I haven't heard of it either!

Sno--great run! and I'm so glad the other guys decided they might as well run with you! Do you prefer to run your 20+milers alone or with others?

From JD on Sat, Jan 09, 2010 at 19:14:21 from 70.96.78.157

Wow! Great day! Even without the 22 miler. Lol!!

From auntieem on Sat, Jan 09, 2010 at 19:35:54 from 24.17.177.218

Enjoy your afternoon! Knitting and eating sounds so nice right now.

From rattletrap on Sat, Jan 09, 2010 at 20:46:16 from 24.19.93.139

That is so cool that both those guys ran with you. I'm having a hard time sticking with it on my long runs. I have 16 miles planned for tomorrow with just me and my MP3 player...

From Snoqualmie on Sun, Jan 10, 2010 at 01:09:48 from 24.18.192.33

Lori & April - here is the link for Pose info:

http://www.posetech.com/

April - I like having a little time running with others in the middle of my long runs because it breaks it up and makes it more interesting. But I'm fine running them alone too. I guess I'm easily amused (by my own thoughts).

From april27 on Sun, Jan 10, 2010 at 16:18:28 from 99.188.251.180

Reminds me of chi running

From april27 on Sun, Jan 10, 2010 at 16:18:48 from 99.188.251.180

I think i need those rubber bands to remind myself to kick my butt!

From Snoqualmie on Sun, Jan 10, 2010 at 19:14:11 from 24.18.192.33

Our discussion yesterday revealed that the Chi Running guy learned his basic technique from the Pose guy. What a world.

From april27 on Sun, Jan 10, 2010 at 19:39:52 from 99.188.251.180

I wonder if the Pose guy is angry...B/c I definitely heard of Chi running first!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

50F, some wind, sun w/ clouds.  Recovery run. 

My daughter had a birthday party to attend down in the valley. Since I am friends with the lady of the house, and since the wind up here on the ridge is howling again, and since I slept in so long (ahhh),  I decided to have a run down there.  It was very pleasant to explore her neighborhood, but of course no bathrooms and drinking fountains as we have up here. Really roughing it this morning, lol.   Legs feel dead but not sore.  :D 

ETA - darn, I always forget to add this until 2 minutes after I post. You'd think I would either forget altogether or remember it.

Weekly totals for Mon-Sun week:

 Mon 7.85

Tue 9.97

Wed 2.45

Thu  8.16

Fri off 

Sat 21.7

Sun 4.5

TOTAL  54.63

Brooks ST3 II Miles: 4.50
Comments
From auntieem on Sun, Jan 10, 2010 at 18:33:17 from 24.17.177.218

4.5 miles with no bathrooms or drinking fountains! You are truly roughing it. Enjoy the temporary spring!

From Carolyn in Colorado on Sun, Jan 10, 2010 at 19:09:54 from 24.8.167.243

I'm glad you were able to run down in the valley away from the howling wind, even if you did have to rough it.

Nice weekly mileage.

From Dale on Sun, Jan 10, 2010 at 20:31:55 from 69.10.215.11

Guess all the wind is hanging out up there. It's been gorgeous here for 2 days straight. I think it hit 60F today, no wind. But here comes the rain again...

Another solid week in the books. Thy name is Consistency!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.440.000.000.004.44

48F, rainy & windy.  Easy run.  20 min. strength.

I still feel like I'm recovering from Saturday (dead legs) and tapering a bit too for a half-m next weekend. So, I doddled.  Then I cut the run short too.  It's very nice to have a valid excuse for slacking off on such a wet day!   

Brooks ST3 Miles: 4.44
Comments
From TBarlow on Mon, Jan 11, 2010 at 15:28:22 from 216.194.124.36

Totally valid! What race are you running next weekend?

From Snoqualmie Ridge Runner on Mon, Jan 11, 2010 at 15:44:59 from 24.17.108.253

Crappy weather! You're running a half and didn't even tell me...thanks a lot! :-)

From auntieem on Mon, Jan 11, 2010 at 17:38:29 from 24.17.177.218

I think you have a great excuse to toddle! We should have much warmer weather than last year for the Nookachamps.

From Snoqualmie on Mon, Jan 11, 2010 at 19:54:35 from 24.18.192.33

Jeff - Now I'm pretty sure I tried to rope you into signing up for Nookachamps at some point, didn't I? Not too late, you know! They have a 5K, 10K and half.

TB - This race runs through the fields where Trumpeter Swans migrate at this time of year, and they are all over the place, honking their heads off. It's pretty cool. http://nookachamps.com/

From april27 on Mon, Jan 11, 2010 at 20:16:13 from 99.188.251.180

That sounds really pretty!

From Snoqualmie Ridge Runner on Mon, Jan 11, 2010 at 20:19:39 from 76.22.10.204

You may have told me about it, but I don't remember. Good Luck!

Your pace for this race should be 8:44 according to McMillan running calculator. You should be able to nail that...(that's based on a 4 hour marathon time)

From Snoqualmie on Mon, Jan 11, 2010 at 23:26:05 from 24.18.192.33

8:44 - I don't know.... Maybe on the flats. My PR on this course is 2:04:06. It would be nice to beat that but beyond that, it's just a fun MP run. Fun - I *hope*. We could get drenched as we are in a repeating storm pattern right now.

Hey - that reminds me. A-Em, is Mt. Vernon in the rain shadow?

From Carolyn in Colorado on Tue, Jan 12, 2010 at 10:58:17 from 24.8.167.243

Great job running in the wind and the rain. And good luck with your upcoming race. It sounds beautiful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.800.000.006.55

44F, showers and breezy.  G-A run w/ a bit of MP running just before cool down.  Core & pushups.

Fairly pleasant run as I taper down for Saturday. Super busy day coming...

Brooks ST3 II Miles: 6.55
Comments
From Carolyn in Colorado on Tue, Jan 12, 2010 at 11:00:50 from 24.8.167.243

Showers and breezy sounds just a bit better than yesterday's rain and windy.

Good luck with your super busy day.

From Snoqualmie Ridge Runner on Tue, Jan 12, 2010 at 12:09:45 from 24.17.108.253

You really are committed. I saw you out there this morning and thought...maybe rain and wind but not when it's so dark!

From Bonnie on Tue, Jan 12, 2010 at 14:47:04 from 128.196.228.134

Sounds like a fun race Sno -- which distance are you running, I am assuming the 1/2?

From Snoqualmie on Tue, Jan 12, 2010 at 18:52:23 from 24.18.192.33

Jeff - Ah, shucks. It's so nice to know someone, in some car out there, appreciates my suffering! lol

Bonnie - Yes, the half.

From Bonnie on Tue, Jan 12, 2010 at 18:55:30 from 128.196.228.134

Run like the wind!!! not into the wind, but like it ;)

From april27 on Tue, Jan 12, 2010 at 20:37:34 from 99.188.251.180

I am so jealous of the 44 Degrees!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.470.000.000.003.47

48F, wind 15-20 mph, brief showers.  Easy run (tapering).  Core & pushups. 

My lovely snowpack is melting.  As difficult as it was to fit in, I am so happy that I got some skiing done in December.  El Nino is here for sure.  If it weren't for the wind and rain, I probably could comfortably wear my running skirt this week.

Legs feel pretty good today.  I should be pretty fresh by the end of the week.  

Mizuno Wave Universe 3 Miles: 3.47
Comments
From Carolyn in Colorado on Wed, Jan 13, 2010 at 11:18:23 from 24.8.167.243

Our snowpack is melted too, but it's going to take a long time to get rid of all of it. We've still got big ice slicks in some north-facing areas.

Hooray for pretty good feeling legs. I'm excited for your upcoming race.

From Metcalf Running on Wed, Jan 13, 2010 at 11:33:42 from 207.225.192.66

Wow 48 degrees... that's a down right heat wave!

Good to hear that you feeling fresh... sounds like you will have a great race!!

From JD on Wed, Jan 13, 2010 at 16:24:41 from 70.96.78.157

Winter's just getting started here.

Enjoy the taper!

From auntieem on Wed, Jan 13, 2010 at 20:02:31 from 24.17.177.218

Snow's coming back, Sno! Freezing level is dropping tonight, and 5 inches expected up on Pan Dome by morning! Yeah, just in time for the Legendary Banked Slalom Locals Qualifier on Monday.

From april27 on Wed, Jan 13, 2010 at 20:45:33 from 99.188.251.180

Pretty fresh only to do another 20 miler! LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.410.000.000.003.41

45F. cloudy & dry.  Easy run. Taper complete, day off tomorrow, half marathon Saturday. Oh boy! 

Just a quick jog to get the blood going.  

Brooks ST3 Miles: 3.41
Comments
From Carolyn in Colorado on Thu, Jan 14, 2010 at 11:04:58 from 24.8.167.243

Sounds like mission accomplished.

From Metcalf Running on Thu, Jan 14, 2010 at 11:13:57 from 207.225.192.66

45 degrees... boy you are in a warming trend! I think it was till about 25 here as I was driving to work.

From Dale on Thu, Jan 14, 2010 at 12:58:22 from 69.10.215.11

Good luck Saturday.

From JD on Thu, Jan 14, 2010 at 18:36:22 from 70.96.78.157

Have fun! (Like I have to tell you to have fun...)

From nicole on Thu, Jan 14, 2010 at 22:13:43 from 67.170.27.155

GOOD LUCK ON SATURDAY!!!

From auntieem on Fri, Jan 15, 2010 at 11:18:58 from 24.17.177.218

Enjoy the rest day! See you Saturday!

From april27 on Fri, Jan 15, 2010 at 17:22:41 from 99.188.251.180

Nice easy day!

From Bonnie on Fri, Jan 15, 2010 at 17:50:03 from 128.196.228.134

Good luck Sno -- post as SOON as you get home, I want to hear all about it!

From rAtTLeTrAp on Fri, Jan 15, 2010 at 21:49:58 from 24.19.93.139

Good luck on the 1/2. I'm looking forward to the race report.

From april27 on Sat, Jan 16, 2010 at 18:55:23 from 99.188.251.180

I keep checking for your report!

Race: Nookachamps Winter Runs (13.1 Miles) 01:59:29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.7013.100.000.0014.80

 

Garmin Time 1:59:29

Gun Time  ??? will report back

Average Pace 9:06

Mid 30sF rising to low 40s F. Sunny with a bit of wind after mile 2.  Clouds moving in at the end. 

Warm up of 1.7 miles with some strides 


1   9:20  

I am slowly learning to deal with the mental stress of a crowded start, but I still tend to get rattled.  It took a good half mile for the field to thin out.  We had a short flat stretch and then some rolling inclines and finally a hill you could really feel, less than a quarter mile I think.  


2   8:45 

This mile takes us down a long hill into the valley, where we stay for some time.  I let myself go a little on the long downhill run.  My short legs can handle the downhills pretty well without much cost.  


3   9:03  

I missed a water stop here. There was a line of runners waiting because cups weren't filled.  I did stop briefly, feeling confused about what to do, then I just took off.  The wind began to be a problem at this point, and I tried to stay relaxed and think of slicing through it rather than fighting it.  I tried drafting on several runners, but no one around me was running my pace here.  It seemed like a lot of folks went out too fast and were already slowing down and looking like they were in some trouble. But maybe it was the wind. 


4   8:58   

Somewhere around here I saw my first swans, a small group flying overhead. (Nookachamps runs through the migration path of Trumpeter Swans.)  I did have 4 swans fly right over my car on the way into town, but these were the first I saw during the race.  Everything felt great at this point, as I pondered why it is so hard to run a pace in workouts that feels easy on race day.  


5   8:55  

Second swan sighting, this time a huge group of them sitting in a field. Runner next to me, with whom I hadn't spoken at all, just said, "that them?"  "Yep! That's them!"   She was watching for them too I guess.  I noticed here that I'd been having a hard time keeping an even pace, looking at my Garmin a lot and making lots of adjustments.  I really envy runners who have such consistent splits. We had to watch for and dodge traffic whenever passing and I am sure that didn't help any.  I remember I had that problem last year here too.  


6   9:11  

Walked briefly through a water stop.  Ran through the tiny town of Clear Lake and up a very steep short hill, then down again.  Woods instead of fields for a change.  Still feel great. 


7   9:11   

More rural landscape and some more wind here as we came back into the open.   I start feeling annoyed about the fact that everyone suddenly, and for no apparent reason, keeps crossing the road, en masse.  It doesn't seem connected to any strategy of running the tangents.  Feel like a lemming for following, but there is safety in numbers and some of these cars are going pretty fast.  


8   8:49  

Another good mile. I try to focus on staying in the moment, staying relaxed and enjoying the beautiful countryside. 


Splits got off here … pieces of mile 9 & 10:  10:24, 8:53, 8:59, 9:00   

 After the 8 mile marker there is a water station that we see twice as we venture out and back, a mile each way, on a little country road (very few cars here).  I was going to hit lap for the water stops to get an accurate picture of my splits and the amount of walking I was doing, but forgot to hit lap again and got off the exact mile.  Now I wonder if my confusion resulted from the dislike I always have for this out-and-back. (I've run this race 3 or 4 times.)  Last night I tried to think of something on which to focus to make it less dreadful, but didn't really come up with anything.  In general, out and back races don't bother me.  But this one spur always does.  Finally, settled on "this will make me stronger," and that seemed to help.  Still hated it though.  This is the point at which the race became hard for me, the point at which my inner coward starts saying, "What the heck are you doing here?" and "Wouldn't it be nice to stop?"


11   9:54 

Long hill in this mile.  It's funny, but even though the mile split is slower, I didn't have any mental problems here.  In years past I have walked parts of this hill, but I felt great just chugging up it (thank you, Leg Builder Hill!!)  and I felt very peaceful and satisfied.  


12   8:43  

After the big hill, we get a few "rollers," and at this point I made a decision to really push the last two miles.  I wondered how much I had left.  I began pumping my arms and pretended I was in a much shorter race.  


13   8:32 

Lungs are burning, legs feeling weak.  Fun-o-meter tanking.  Aided by a slight downhill and then mostly flat.  Telling myself to just hold on and keep pushing a little bit further…  


Last .1   7:49  

Uphill w/ short flat bit at the finish, as in years past. Running like crazy  to get across that finish line in under 2 hours, now that I see I can make it.  Ah! Did it!  My second ever sub 2 half marathon!   I see AuntieEm and she is volunteering at the finish line. She puts the medal on me (the first year this race has given out medals). 


Post race thoughts and impressions…  


I think I ran quite well.  But I also feel like I can run faster.  This past year, as I've been making progress -- but also getting older -- it's sometimes hard to know where I'm going with racing.  Today I felt like I was running right on the edge - right where I should run for this distance, but also that with time and a continuation of my current training I could go a bit faster.  I'm never going to be a push-yourself-til-you-puke kind of racer because I simply don't want to be. I just feel like I have a little more to develop, even at 51 years old, so that with the same effort level I will go a bit faster.  

 I'm just 7 weeks from Napa Valley Marathon. That will be another little test to see if I can shave off some minutes.  Newport in June. And between now and June, just more of the same training: my beloved long runs on the weekend, tempo runs and hill repeats one week, intervals the next.  And Leg Builder Hill, my mean but helpful friend on most Saturdays. 

 

Comments
From Carolyn in Colorado on Sat, Jan 16, 2010 at 22:15:06 from 24.8.167.243

Congratulations on your sub 2-hour finish and especially some awesome speed at the end. Great job!

I enjoyed your race report. I don't know how you can remember the detail of each mile like that. I tend to be in a fog most of the time.

From JD on Sat, Jan 16, 2010 at 22:55:25 from 166.128.25.122

Awesome race! Love to see you push yourself to those faster paces! Congrats on the sub 2. Sounds like a nice race.

From Bonnie on Sun, Jan 17, 2010 at 01:48:50 from 72.254.56.110

Congrats Sno!! great job! I knew you had it in you!

From april27 on Sun, Jan 17, 2010 at 10:17:52 from 99.188.251.180

Yes I love your mile by mile. I try to do that even with my training runs and by the time I get home I forget it all! LOL Congrats on your second sub 2 1/2 marathon!

From CookieLegs on Sun, Jan 17, 2010 at 10:39:11 from 71.36.81.229

Congratulations! I really enjoyed reading your mile by mile accounting, and greatly admire the way you sped up for the last couple miles! Very inspiring!

From Snoqualmie on Sun, Jan 17, 2010 at 12:44:55 from 24.18.192.33

Thanks, everyone.

I think I was able to remember more mile-by-mile details because I've become so familiar with this course.

From Dale on Sun, Jan 17, 2010 at 12:58:16 from 69.10.215.11

Nice job on the sub-2! Next thing you're on Leg Builder thinking about how much it sucks, remember today!

From Snoqualmie Ridge Runner on Sun, Jan 17, 2010 at 13:19:25 from 24.17.108.253

I like to call Leg Builder hill Thigh Buster or Lung Buster hill... but to each his/her own 8-)!

Very impressed with those last two miles and under 2 hours...Excellent work!

From montelepsy on Sun, Jan 17, 2010 at 15:00:45 from 155.85.58.253

Do you take notes while you run? Sheesh.

Nice work, by the way.

From Metcalf Running on Sun, Jan 17, 2010 at 16:30:06 from 97.126.137.68

Great Race!!! Impressive time! Love reading your race reports.

From nicole on Sun, Jan 17, 2010 at 16:52:39 from 67.170.27.155

CONGRATULATIONS! Way to go! Great time!

From Snoqualmie on Sun, Jan 17, 2010 at 17:37:32 from 24.18.192.33

Hey Nicole! When are you going to show up at one of these local gigs so we can meet you? Great half-m here in Snoqualmie in May!

From Smooth on Tue, Jan 19, 2010 at 11:17:05 from 174.23.232.65

LOVE reading your mile by mile. THAT was an AWESOME strong finish!!! CONGRATS on sub-2. I love your post race thoughts and impression. I have similar thoughts concerning where I'm heading in terms of racing goals! THANK YOU for sharing! You are a great runner...staying injury free and improving all the while. GOOD LUCK with your marathons this year!!! :)

From Mark on Wed, Jan 20, 2010 at 13:33:04 from 24.129.132.74

Great job Sno!

Looks like a nice improvement over this course last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm having a rest day today, mainly so that I could sleep in.  My legs and my abs are a little sore, but I think I can start running again tomorrow.  

Weekly roundup for Mon-Sun...

 Cut-back & taper week, total 32.67 miles

Mon 4.44

Tue 6.55 w/ .8 @ MP

Weds 3.47

Thurs 3.41

Fri off

Sat  14.8 w/ Half Marathon race

Sun off

Comments
From Little Bad Legs on Sun, Jan 17, 2010 at 15:56:52 from 67.170.153.203

Sleeping in is well worth it now and then! Great job with your race yesterday. You're going to do great in March!

From Carolyn in Colorado on Mon, Jan 18, 2010 at 13:12:31 from 24.8.167.243

It sounds like you're in great shape after that race and a day's rest was probably just what you needed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

51F, partly cloudy w/ stars. Wind 5-15 mph w/ gusts to 27.  Recovery run with some walking.  20 minutes strength & stretching.

Dead, sore legs, but a pleasant jog.  

Every now and then I feel like I should wear my Nike Triax shoes, which are relatively unused.  An easy day seemed to justify a little extra cushioning this morning. (These are my last pair of "traditional" trainers; every other pair is a racing flat of some kind.)  Well, I think I've finally convinced myself that no day is a good day for having heavy, stiff sheaths of rubber on my feet.  Maybe I can use them in snow sometime. 

Speaking of minimalist shoes... There is a lady who shows up at nearly all my races, from 5K to the marathon, and wins her age group, 65-69.  I called her the Beautiful Older Lady for a long time, until I learned her name.  She is very pretty. And very fast.  (In Saturday's half marathon she beat me by over 13 minutes.)  Anyhow, I said hello to her after the race and noticed she had the thinnest little shoes on.  When I admired them she said, "You know, they say you can't wear these in longer distances, but I've run marathons in them - and I'm not crippled yet!"  Not hardly, Speedy Beautiful Older Lady.

The shoes were some kind of Asics. They looked a little like spikeless cross country shoes.  The name of the shoe was across the back of the heel, but neither she nor I had our reading glasses along so neither could decipher it.  Blind Older Lady here.  She had friends to greet so we parted, but I'll be looking for that shoe. 

Triax 12 II Miles: 6.05
Comments
From Bonnie on Mon, Jan 18, 2010 at 12:22:05 from 128.196.228.134

We had a friend that sounds exactly like the BOL in Nashville ... it is nice you got to meet her, any chance you two could run together? It Sounds like the shoes are either the Gel-Piranha or Dirt-Diva Cross-Country shoes? I love the Dirt-Divas!

From Carolyn in Colorado on Mon, Jan 18, 2010 at 12:45:08 from 24.8.167.243

I hope we can all be Speedy Beautiful Older Ladies when we reach a certain age. It would be great if you could run with this woman sometimes.

From Snoqualmie Ridge Runner on Mon, Jan 18, 2010 at 12:50:37 from 24.17.108.253

At least it was fairly warm out this morning. Glad you are back and feeling OK.

From Snoqualmie on Mon, Jan 18, 2010 at 13:50:17 from 24.18.192.33

I think that Piranha is it, Bonnie! She did mention that her shoe is only 4 oz. The Dirt-Diva looks good too. I'm going to have a order both and try them out on the TM. Send back what doesn't work. Finally, a reason to like my TM.

I'm sorry but you guys are so funny for suggesting that I try to run with her. "Hi there. I'm the stranger who has been stalking you at all your races and my 5K speed is your easy run. Would you like to run with me?" hehehe

From Bonnie on Mon, Jan 18, 2010 at 14:11:59 from 128.196.228.134

I have done it before, and some people I have done that with are still good friends! Another shoe to check out is the Brooks Mach 11. I have a much older version of the brooks that I really like, but unfortunately they exacerbate my PF - but you have had luck with Brooks before so they might work for you.

From april27 on Mon, Jan 18, 2010 at 15:42:42 from 99.188.251.180

Bonnie, I want to look into those shoes. Are they like the ST3? Meaning nice and light weight?

From Bonnie on Mon, Jan 18, 2010 at 15:47:03 from 128.196.228.134

Yes ... very lightweight - probably lighter than ST3s ... but they have little bumps on them, so they can be used as cross-country shoes. I have some ST3s too, actually the precursor to them (since they are pretty old now - probably 3-4 years), but they not only hurt my PF, but twice after 10K races my foot would cramp like crazy after. It wasn't fun, so I don't wear them anymore, these days I prefer Asics and Nike Frees.

From Snoqualmie on Mon, Jan 18, 2010 at 18:41:38 from 24.18.192.33

Yes, I'm looking at the Mach 11's as well. It's like there is this whole secret world of minimal shoes out there. No way would a running shoe store ever let me have a peek. I've had to get into it all on my own, with help from people like you of course.

From auntieem on Tue, Jan 19, 2010 at 10:54:51 from 24.17.177.218

Hi Sno! Just got back to internet land and caught up on this blog. Read your race report, and I'm so proud of you for pushing like that at the end! That was a really good race; I loved getting to give you your medal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.090.000.000.007.09

52F, mostly cloudy w/ a few sprinkles and some stars out.  Windy in open spaces.  Easy, slow run.  15 min core, upper body and stretching. 

Legs are still pretty dead, but feeling much better than yesterday.  It is crazy-warm here.  Just to the north a bit, they are fretting about lack of snow for the upcoming Olympics.  I was thinking this morning about the past two winters and how harsh they were, with lots of snow and ice in my neighborhood, and very cold temperatures.  Now I feel like I should be putting out tomato seeds. Couldn't we have something in the middle?  

 

Lunaracers II Miles: 7.09
Comments
From Carolyn in Colorado on Tue, Jan 19, 2010 at 12:18:01 from 198.241.174.15

The weather seems to do what it wants regardless of our wishes.

Nice run today. Easy and slow is good.

From auntieem on Wed, Jan 20, 2010 at 10:53:47 from 24.17.177.218

We could still get a good winter storm or two! Sometimes they happen late! It is weirdly warm here too; I've pulled out long tights ONCE this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.490.000.000.006.49

50F, mostly cloudy and breezy. Easy run. 20 min strength work.

Recovery continues nicely.  The legs are starting to feel normal again.  :) 

Mizuno Wave Universe 3 Miles: 6.49
Comments
From Carolyn in Colorado on Wed, Jan 20, 2010 at 12:16:08 from 198.241.174.15

Congratulations on a great recovery.

From Snoqualmie Ridge Runner on Wed, Jan 20, 2010 at 14:13:45 from 24.17.108.253

Wait....What! your recovery days are longer runs than my regular runs...no fair!

From JD on Wed, Jan 20, 2010 at 14:43:10 from 70.96.78.157

Looks like you're recovering nicely. Must be all that running you do. :-)

From Snoqualmie on Wed, Jan 20, 2010 at 15:01:00 from 24.18.192.33

Jeff- You too can be sleep deprived if you so desire. But you seem to do quite well with your plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.510.000.000.006.51

49F, mostly clear and very windy.  Easy run.  Core & pushups. 

For some reason I am just having one of those tired days.  It sure is nice to still be in a recovery week - no pressure.   

Brooks ST3 II Miles: 6.51
Comments
From auntieem on Thu, Jan 21, 2010 at 18:37:27 from 24.17.177.218

Isn't it nice to have a fitness level that allows you to run 6.51 on a tired day?

From Carolyn in Colorado on Thu, Jan 21, 2010 at 20:16:51 from 24.8.167.243

I bet you'll be feeling strong after a tired day today.

From Marathon Dreamer on Thu, Jan 21, 2010 at 20:20:55 from 200.52.168.2

Hey- new picture?? Like it!!! Great job being tired and all. I think I need a recovery week too. Now if I could just find a run here in Mazatlan!!!

From JD on Thu, Jan 21, 2010 at 21:07:21 from 209.183.51.63

No pressure. You could take a week off and not lose much if any fitness.

From april27 on Thu, Jan 21, 2010 at 22:05:39 from 99.188.251.180

New picture? I don't see it!

I want my tired days to be like yours! I would have gone home after 3. LOL

From Snoqualmie on Fri, Jan 22, 2010 at 10:18:46 from 24.18.192.33

This is exactly why I love this blog. You all are so encouraging. Thank you!

MD - No, not a new picture. Though I should probably think about getting one sometime.

From Dale on Fri, Jan 22, 2010 at 18:47:30 from 69.10.215.11

You're probably just finally letting yourself be a bit tired, being a recovery week and all :)

From april27 on Sat, Jan 23, 2010 at 11:22:41 from 99.188.251.180

Your recovery weeks are tougher than my regular weeks! You are aweseom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.840.000.000.0010.84

42F, rain. General-Aerobic run w/ Leg Builder Hill, finishing up recovery week.

Once again, I was left with only my imaginary friends to run with at the club run (very few people and no one at my pace).  From that point on, it was sort of cranky run.  I didn't feel good on the gravel of the SVT and turned back after a half mile there.  I wasn't dressed for continuous rain, having foolishly trusted the weather forecast.  Cranky, but not a full blown pity party.  Better days are ahead I'm sure. 

Brooks ST3 II Miles: 10.84
Comments
From Carolyn in Colorado on Sat, Jan 23, 2010 at 14:10:13 from 24.8.167.243

I've had a couple of cranky days myself recently. It was good of you to run nearly 11 miles despite the crankiness. I hope you feel cheerier soon.

From auntieem on Sat, Jan 23, 2010 at 15:18:15 from 24.17.177.218

My imaginary friends are sometimes my BEST friends. I wonder if we are getting that rain later in the day - it sort of looks like that might happen.

From april27 on Sat, Jan 23, 2010 at 17:01:41 from 99.188.251.180

Poor thing. We almost ran the same distance! I think i'm .03 short of you!

Better days are ahead!

From JD on Sat, Jan 23, 2010 at 18:20:13 from 209.183.51.43

All I run with are my imaginary friends. I can get pretty cranky with them too, but they still show up for the run every time.

Nice run. Way to recover in style.

From rAtTLeTrAp on Sun, Jan 24, 2010 at 11:54:13 from 75.231.73.22

Sorry your run was such a bummer. You should have joined us in steilacoom :) We stayed dry and were treated to baked potatoes after the race. The next race of the series is a 15k on Feb. 20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

45F, cloudy, wind 18-20 mph w/ gusts to 33.  G-A run. 

This was the best run I've had all week.  I knew the tide had to turn soon.  Everything felt great and I was sorry to have the run end, but I had to get back home.  The wind was difficult at times, but also really fun when it was at my back.  


Weekly summary for Mon-Sun

Recovery week

Total 42.16


Mon 6.05

Tue 7.09

Weds 6.49

Thurs 6.51

Fri off

Sat  10.84

Sun 5.2 

Mizuno Wave Universe 3 Miles: 5.20
Comments
From april27 on Sun, Jan 24, 2010 at 17:09:37 from 99.188.251.180

Your recovery weeks are something for me to stride for just for regular training! You rock!

From Dale on Sun, Jan 24, 2010 at 19:43:17 from 69.10.215.11

Sounds like you're recovery week is wrapping up at exactly the right time!

From auntieem on Sun, Jan 24, 2010 at 20:08:13 from 24.17.177.218

You are so organized, Sno. I am in awe. The perfect recovery week.

From Carolyn in Colorado on Sun, Jan 24, 2010 at 21:53:48 from 24.8.167.243

I'm glad your recovery week worked its magic and you were feeling good today.

That's really some wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.860.000.000.007.86

41F, rain for 1st 15 minutes, windy (20 mph w/ gusts to 30).  Easy run. 20 min. strength work afterwards.

The wind chill of 33 was getting to me at first, but after warming up it was a pretty pleasant run.  I spaced out again and had to do an accidental fast finish (running late). 

Lunaracers II Miles: 7.86
Comments
From Carolyn in Colorado on Mon, Jan 25, 2010 at 12:26:49 from 198.241.174.15

I'm so impressed that you can run in rain and wind like that and call it pleasant. And that accidental fast finish is money in the bank.

From auntieem on Mon, Jan 25, 2010 at 15:05:53 from 24.17.177.218

HaHa, "accidental fast finish". I signed up for the Feb. 13 5K at Greenlake! Will be sort of nostalgic to run in my old spot.

From JD on Mon, Jan 25, 2010 at 20:38:01 from 209.183.51.65

Ah yes, the AFF. Classic. Not to be confused with the UK (Unintended kick), which occurs when the runners finds herself sprinting the last 100 yards with wild abandon and for no apparent reason.

From april27 on Mon, Jan 25, 2010 at 21:08:53 from 99.188.251.180

Great job today! Looks like you don't need much recovery time after a 1/2 marathon!

From Snoqualmie on Mon, Jan 25, 2010 at 23:44:09 from 24.18.192.33

JD - And then there's the UHRs- unplanned hill repeats: when too many people are on the Parkway and I have to speed up to pass them.

As always, thx for making me laugh!

From Smooth on Tue, Jan 26, 2010 at 00:29:54 from 174.23.232.65

VERY COOL accidental fast finish. EXTRA COOL for the gusty windy run w/ rain in the mix!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.090.000.000.509.59

42F, cloudy w/ 1 brief light shower.  Hill repeats: 5 x 1 min on very steep hill, 2 min recovery b/t.   Finished on TM w/ VFFs.  Core & pushups + stretches.

It's been  while since I did these 1 minute hill repeats. Very difficult! Last rep, fastest. :) I tried a new hill too and it is extremely steep.  My Garmin doesn't do very well with % grade (the old one didn't either), so I'm just guessing that this was about 18-20%, but I suspect it might be even steeper. I never run there because even walking it is hard.  My legs were shaking after just a couple of reps, so I guess I'm doing it right.   The hill can't be "too steep" for these kinds of repeats, right?  

 

Vibram Five Fingers KSO Miles: 1.30Brooks ST3 II Miles: 8.29
Comments
From Carolyn in Colorado on Tue, Jan 26, 2010 at 11:46:17 from 24.8.167.243

Great job on the hill repeats, especially doing the last one the fastest.

My recollection of Hudson's recommendations is that you use the steepest hill you can find for hill sprints, but not such a steep hill for the longer hill repeats. I can't remember if he recommends a specific grade for hill repeats.

From Dale on Tue, Jan 26, 2010 at 13:08:18 from 69.10.215.11

ooo, i know this! Hudson says 4-6% for Hill Repeats, a fact I relearned after a session on the treadmill with the incline set to 15.

As for the question, can it be too steep? Shortly after the session of 15 incline repeats, I started on my latest injury saga with left shin pain. Not completely sure if it was the hills or the long run 2 days later, but caution is advised!

From montelepsy on Tue, Jan 26, 2010 at 15:32:36 from 155.85.58.253

How do you like your VFFs?

From Snoqualmie Ridge Runner on Tue, Jan 26, 2010 at 15:41:32 from 76.22.10.204

Where did you run those babies? Sounds like a killer hill!

From Snoqualmie on Tue, Jan 26, 2010 at 20:29:58 from 24.18.192.33

I think it was Bonnie (referring to a Greg McMillan article) that said no hill is too steep, which I assume to mean no hill that on which a road can be built. But perhaps I should rethink it. 4-6% is definitely not steep enough, comparing to the hill Sean Sundwall started me on. (Upper 3rd of the Parkway.) But that hill has the worst of both worlds: lots of cars going by on one side and scary bear-filled woods on the other.

Jeff- it's the hill going from Eagle Lake up to Bandera.

Mont - They're not my favorite because there are some little ridges under the ball of the foot that bug me a little. But I am getting more and more used to the toe pockets, which drove me crazy at first. I doubt I'll ever do really long distances in them. I like total barefoot much better but can't keep the skin on my feet in shape with our very short summers. (I can just hear Mr. Sno sniggering - he goes barefoot even now, up to 10 miles. But I cannot chose the hour I run like he can. I'm 8 months in the dark.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.560.000.000.005.56

36F, clear and starry.  Easy run. 20 minutes weights. 

Unremarkable run, except for the stars.  I kept stopping on the darkest streets to cover my headlamp and just stare up.

A runner friend from ravelry.com was bit badly by a dog this week while out running.  I can't help but urge everyone to carry pepper spray. Sooner or later, we all find ourselves face to face with an off-leash dog.  The runner's version of pepper spray comes with a hand strap so you don't even have to grip it. Stay safe! 

Mizuno Wave Universe 3 Miles: 5.56
Comments
From jun on Wed, Jan 27, 2010 at 11:32:28 from 66.239.250.209

Ah, the starts. That is one of the biggest reasons I love running in the mountains. So many of my mountain runs are done in the dark, early hours of the day and I just love to feel the vastness of the sky. What a great run. Congrats.

From Carolyn in Colorado on Wed, Jan 27, 2010 at 11:55:34 from 24.8.167.243

I need to go run somewhere where there's not so much light pollution. I can't see too many stars from here.

When I was in college, I spent a semester in Israel and we spent a night in the Sinai Peninsula. I could REALLY see the stars from there.

From april27 on Wed, Jan 27, 2010 at 18:48:14 from 99.188.251.180

That is why I love morning runs! It is so quiet! no cars! just you and the stars!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.620.000.000.007.62

Mid 40sF w/ high winds (15-20 w/ gusts to 33), cloudy.  G-A run. 

I ran in a new shoe today, the Asics Piranha.  It's a bit more substantial than the Mizuno Wave Universe, but still much less shoe than the Brooks ST3, which is now out of production.   I thought it was a very comfortable shoe. Very light, no arch support, very flexible. And by the way, this was definitely the shoe that Older Beautiful Lady was wearing at the half marathon.  Another good minimalist shoe in the quiver!  :)  (And 3 rejects are going back in the mail after failing the TM test. That's how I shoe-shop unless I can get into Seattle for my favorite running store.)  

Asics Piranha Miles: 7.62
Comments
From Carolyn in Colorado on Thu, Jan 28, 2010 at 12:47:41 from 198.241.174.15

You're really getting the wind.

Thanks for doing my shoe testing for me. Just kidding, but only kind of. I like to buy shoes based on your recommendation. You haven't done me wrong yet.

From auntieem on Thu, Jan 28, 2010 at 14:36:52 from 24.17.177.218

I am curious about that shoe - I am going to try a pair as soon as the store gets in a new shipment with my size. I have usually liked Asics.

From nicole on Thu, Jan 28, 2010 at 16:03:43 from 128.208.244.70

What is your favorite running store in Seattle? Where do you shop online? Can you return shoes for free?

From Smooth on Thu, Jan 28, 2010 at 19:00:01 from 174.23.232.65

WAY to show the wind who's boss! I like your shoe shopping strategy! Same questions as nicole.

From Snoqualmie on Thu, Jan 28, 2010 at 19:49:49 from 24.18.192.33

Nicole - Super Jock n Jill on Green Lake is THE BEST running store in the world. They will take returns within a certain time period (cannot remember if it's 30 or 60 days) even if you have put hundreds of miles on the shoe. They also will let you run outside the store in the shoe while trying it on. They are staffed by real runners as opposed to "athletic people," and they carry a great selection

For online - I have been shopping at a number of places. But my current favorite is Running Warehouse. I just bought a shoe there on sale, which didn't work out. But! Not only was the shipping free (even though the sale price was dirt bottom - $15 for a pair of track shoes), but a return UPS label was actually in the box to make free shipping return completely easy! I just drop it off at my local UPS store. They've earned big loyalty points with that.

I am a "VIP" member at Road Runner Sports (not impressed, and I have to pay for return shipping) and at Zappos.com (so-so selection and no returns if you wear it outside).

From april27 on Thu, Jan 28, 2010 at 23:21:05 from 99.188.251.180

I love your shoe reviews.. it is how I do my shoe shopping...my only complaint is you need to find some cheaper shoes! LOL

From auntieem on Fri, Jan 29, 2010 at 00:01:56 from 24.17.177.218

I checked with Fairhaven Runners and they don't have the Pirahna yet, but said they'd get it if need be. I think I will wait until I wear the Lunaracers out.

From april27 on Fri, Jan 29, 2010 at 21:53:57 from 99.188.251.180

I bought shoes online! i hope that they work! I can't wait! Muahaha

From rAtTLeTrAp on Fri, Jan 29, 2010 at 23:12:12 from 24.19.93.139

I love Asics and "Piranha" just sounds so cool! I need to check these out :) Thanks for the tip on Running Warehouse.

As far as local shops go here in the NW, Kym and I love FleetFeet in Bonney Lake. Owned and operated by actual runners. They also do a free video analysis of your stride to help select the right type of shoe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.930.000.000.004.93

Bad blogger, bad blogger!  As I write this, it is Saturday morning.  I had a little run yesterday, but I'm in one of those moods: "too much %$#@! time spent on the %$#@! computer!" My schedule is different this week, as it will be next week as well.  Day off Saturday & long run on Sunday.  Family obligations.  Cheers.

Brooks ST3 II Miles: 4.93
Comments
From Carolyn in Colorado on Sat, Jan 30, 2010 at 13:15:03 from 24.8.167.243

I'm sorry about your %$#@! mood. Enjoy your long run tomorrow and I hope the family obligations are pleasant enough.

From Kelli on Sat, Jan 30, 2010 at 17:18:59 from 71.219.89.82

You are so funny! I have been feeling that way all month, so I blog little! You are running, that is what is important. Who cares about the blogging???

have a great weekend!

From JD on Sat, Jan 30, 2010 at 19:47:11 from 209.183.51.46

@#%@#!!!

:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.220.000.000.0022.22

Low to mid 40s, light rain.  Endurance w/ negative split and Leg Builder Hill in miles 19.5-21.5.   

I had a great run today.  I tried to make the first half really relaxed to get a negative split.  I ran around various parts of Snoqualmie Ridge and descended the Parkway around mile 9.  Ran in Old Snoqualmie and a bit on the SVT before returning up the hill.  Coming up the Leg Builder was a lot harder at 19.5 than it usually is at 13 or 14, but extremely satisfying.

Another running forum I watch is discussing ice baths right now.  I know they are wonderful for recovery, every smart runner respects them, and elites swear by them.  However, I am far too much of a hedonist to embrace ice baths.  After eating a huge post-run brunch, I took a long soak in a nice HOT bath and loved every minute of it.  This has been my routine for some time now.  Someday I'm going to write a book called "Every Running Rule Can Be Broken."  

I'm pretty happy about the week's running. I missed a scheduled tempo run on Thursday, but I just didn't feel up to it and the wind was over 20 mph most of the time.  I'm still close enough to my last race that I think it's fine.  

Weekly summary for Mon-Sun

Total 57.78


Mon 7.86

Tue 9.59 w/ hill repeats

Weds 5.56

Thurs 7.62

Fri 4.93

Sat  off

Sun 22.22 

Brooks ST3 II Miles: 22.22
Comments
From allie on Sun, Jan 31, 2010 at 18:13:35 from 98.202.24.36

22.22! what a beautiful number. and a HOT ice bath...genius. i'll buy your book.

From Bonnie on Sun, Jan 31, 2010 at 19:28:39 from 64.119.33.134

Awesome run Sno -- embracing Leg Builder is the way to go! My massage therapist has me do episom salt soaks in extremely hot water, maybe she needs to buy your book too ;-).

From april27 on Sun, Jan 31, 2010 at 23:01:41 from 99.188.251.180

I'll buy your book! I'm all about rule breaking

also usually after a cold bath(never added the ice) I take a hot shower.

From Snoqualmie Ridge Runner on Mon, Feb 01, 2010 at 01:05:23 from 24.17.108.253

I see that deuces are wild today...that's gonna score some big marathon points with that hill right at the end of a long run like that.

Super Job!

From Benn Griffin on Mon, Feb 01, 2010 at 09:05:59 from 72.224.24.63

Love it, Sno. You give me motivation on days when I don't want to move! Let's break all the rules!

From Carolyn in Colorado on Mon, Feb 01, 2010 at 11:07:24 from 24.8.167.243

Way to crank out another 20+ mile run. You are the queen of long runs.

I can never bring myself to have an ice bath and I'm usually freezing when I get home after a long run and so I hope into a nice hot bath post run whenever I can. Let's hear it for rule breaking.

From auntieem on Mon, Feb 01, 2010 at 11:28:36 from 24.17.177.218

Chinese medicine doesn't EVER believe in ice. Not for injuries or for post run. Icing reduced blood flow, and actually kills (or further harms) tissue, thereby not allowing healing. I've done both hot with epsom salts and ice, and don't find a difference. Maybe its just the water!

From Snoqualmie on Mon, Feb 01, 2010 at 13:35:09 from 24.18.192.33

Very interesting about Chinese medicine!

Thanks for all the encouraging comments, everyone!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.460.000.000.003.46

Low 40s, cloudy and light winds. Recovery run. 

My legs feel surprisingly good this morning. There is some soreness to the touch in my quads, but it didn't seem to affect my little run at all.  I was able to keep the pace just under 11:00, which is better than the average recovery run by 15 to 30 seconds.  This is good. This is very good.  I wanted to run farther but ran out of time. 

Asics Piranha Miles: 3.46
Comments
From JD on Mon, Feb 01, 2010 at 14:43:34 from 70.96.78.157

You are definitely a very strong runner! Maybe the faster recovery pace is due to the piranha's.

From Carolyn in Colorado on Mon, Feb 01, 2010 at 14:50:20 from 198.241.174.15

Nice, nice, very nice.

From Smooth on Tue, Feb 02, 2010 at 00:57:45 from 174.23.232.65

VERY NICE long run yesterday and perfect recovery run today! The hot bath (instead of ice bath) must have worked! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.000.000.009.65

Low 40s, mostly cloudy. G-A run, finished on TM.  Abs & pushups.

 Nice run, though it took me a long time to warm up. 

 

Brooks ST3 Miles: 9.65
Comments
From Carolyn in Colorado on Tue, Feb 02, 2010 at 11:19:57 from 24.8.167.243

I'm glad you stuck with it long enough to get warmed up and have a nice run. I feel sorry for people who stop after 3 miles or so and never get the nice miles that come after the warm up.

From Marathon Dreamer on Tue, Feb 02, 2010 at 17:55:37 from 200.52.168.2

Sometimes it takes me up to 4 miles before I start feeling good in a run. I have to keep talking to myself telling myself that that crappy heavy and sore feeling will soon disappear. Before I know it... it's gone. Awesome job lady!!!

From Snoqualmie on Tue, Feb 02, 2010 at 20:13:08 from 24.18.192.33

Carolyn- So true!

MD - thx. Four miles seems to be the outer limit of a warm up for me too. Most days I'll feel good much sooner, but I can always count on getting in the groove by 4 miles.

From april27 on Tue, Feb 02, 2010 at 20:49:10 from 99.188.251.180

Wow great run! Do you wake up at likee4 to get this one in? I think that is what time I would have to be out the door in order to do almost 10 milers during the week!

From JD on Tue, Feb 02, 2010 at 21:00:38 from 209.183.51.63

35 miles in three days!I don't know how you do it. Good job!

From Snoqualmie on Wed, Feb 03, 2010 at 12:31:49 from 24.18.192.33

April - up at 4:20, out the door by 5. If I can get out by 4:50 I don't have to finish on the TM, but I haven't been successful with that lately. Will try again Thursday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

47F, mostly cloudy, windy.  Easy run.  Bit of core, stretching and strength work.

Nice morning. Late start, but enjoyed the time I had.  It's great to be a runner. :) 

Brooks ST3 Miles: 6.10
Comments
From JD on Wed, Feb 03, 2010 at 19:01:04 from 70.96.78.157

47F sounds so nice!

It IS great to be a runner!

From april27 on Wed, Feb 03, 2010 at 20:24:35 from 99.188.251.180

That is so great to hear!

From Carolyn in Colorado on Wed, Feb 03, 2010 at 23:59:39 from 24.8.167.243

I love the positive vibe from your blog today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.690.000.002.609.29

44F, partly cloudy w/ stars, wind 10 mph.  VO2 workout (4 x 1K w/ 3 min recov.).  Finished up on the TM w/ VFFs.  Core & pushups. 

My first rep ended up being a little long, due to "operator error." (Me pushing to the wrong button on my Garmin after a bathroom stop.)   The repeats were done on roads, with wind and hills, so I am not looking at pace - just effort level and breathing.  

I was very interested to see a bit of light in the eastern sky as I was finishing up.  Not enough to remove the need for a headlamp but enough to see the Cascade Mtns outlined.  It won't be long before I've got a bit of daylight at the ends of my runs. And shortly after that, I'll be plunged back into darkness by the accursed DLS time change. 

Vibram Five Fingers KSO Miles: 1.35Brooks ST3 II Miles: 7.94
Comments
From Carolyn in Colorado on Thu, Feb 04, 2010 at 12:15:17 from 198.241.174.15

Oh, you're right. Just when we start to get light at a reasonable time in the morning, the switch to DLS is going to plunge us back into darkness. I hadn't thought about that. I was just looking forward to an earlier sunrise.

Good job on the workout today.

From JD on Thu, Feb 04, 2010 at 16:21:15 from 70.96.78.157

Lot's of miles this week!

Cursed DLS!! Guess we better enjoy the light while we can.

From Smooth on Thu, Feb 04, 2010 at 18:45:44 from 174.23.232.65

WOW! Check out your mileage this week! WAY to run with the *stars*! VERY AWESOME VO2max! DLS messes things up for me too!

From auntieem on Thu, Feb 04, 2010 at 19:13:20 from 24.17.177.218

Sounds like we did the same workout! I was early as well, but had the advantage of the track with lights. Helps a little. My coach (who is young!) doesn't understand sometimes why I cannot read all the information on my Garmin in the dark. Its the 50 yo eyes!

I had forgot all about dls.

From SnoFlake on Fri, Feb 05, 2010 at 11:24:58 from 24.18.192.33

Nice run, mom! I had one of those pesky little "operator errors" this morning too -- I pressed "run" instead of "walk" on the treadmill this morning and couldn't understand why it kept speeding up. LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.580.000.000.005.58

Mid 40s, raining. Easy run. 20 min. strength work.

This is another "weird week," when I will have to do a long run on Sunday and miss out on my club run Saturday.  Maybe when I get back on schedule next week there will be some new folks at the club and I will actually have someone to run with.  I'm looking forward to a day off tomorrow - not missing the run but sleeping more!   

I'm sorry - this is going to be a long post. I have reason to be extremely happy this morning!  This has nothing to do with running, except that I've been trying to solve this problem for even longer than the time I've been trying to get my marathon time down to a BQ.  

After over four years of repairs, wasted money, and endless experimental (and unsuccessful) fixes... we now know what is causing our living room windows to leak.  We have this beautiful wall of picture windows looking out on Mt. Si that has leaked every winter since the year we moved in.  

Since they only leak in heavy rain with a strong east wind, we have had a small window of opportunity every winter to try to find and fix the problem. The first two winters were a Blame Battle between the builder of the house and Milgard Windows, with various ineffective "cures" performed on both sides as proof of the other's culpability.  Since only certain kinds of storms caused leaking, the last fix of each winter would always have to wait for autumn to be tested, and always with disappointing results. 

Just before the third winter, Milgard agreed to reseal every window by hand and the Sno family footed the bill to have all the siding around the windows replaced (with all new flashing as well) and the attic examined and sealed up. Results? Zip.  I won't even bother to list all the subsequent measures we took to find and stop this leak.  The money, the new contractors brought in, the dashed hopes when the next big storm came and we heard drip, drip, drip. 

The gentleman who finally found the problem had all the past failures of others to go on, and I guess it was inevitable that we'd hit on it sooner or later. But I am ready to nominate him for president I'm so happy.  He too tried some unsuccessful fixes. But we tested a new, temporary "fix" on two of the three leaky windows this week and last night the "perfect storm" arrived.  This morning, towels in the windows show our victory: one wet towel, and the other two: dry!!!!

I'll bet you want to know what it turned out to be.  Not interested in waiting 4+ years like I had to do? Well ok.... Weep holes.  Somehow, during the window installation, a "fin," attached to a hollow chamber, underneath a trough for draining moisture -- was pierced on several windows. The specific conditions we experienced during heavy winter storms caused water to be sucked into the weep holes (pressure differential in the house in high winds), filling up the chamber, whose wall was breeched by the fin crack, and flooding over onto the frame of the window below, which then dripped from the top of the frame onto the sill.  

If you stuck with my narrative this long, thanks a lot for listening.  Where else could I tell my tale and shout my joy?  I was beginning to think we might never see the end of this problem, and spend every winter laying plastic wrap and towels on our window sills and saying no to all travel opportunities.   Happy day!!!  

May your troubles find solutions as well. Persevere and keep hope.  :)  

Asics Piranha Miles: 5.58
Comments
From SnoFlake on Fri, Feb 05, 2010 at 11:56:42 from 24.18.192.33

HOORAY NO MORE TOWELS ON THE WINDOW SILL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I can't believe we didn't check the weep holes years ago. Now it seems so obvious -- not that I know anything about windows. But after four years of contractors and Milguard people trooping through the house, you pick up some knowledge about these things, you know?

Nice run!

From Carolyn in Colorado on Fri, Feb 05, 2010 at 12:10:51 from 198.241.217.15

Yeah! I'm so glad that someone finally found a solution to your problem. Thanks for the lesson in perseverence!

May your BQ quest being succesfully resolved soon as well.

From Snoqualmie on Fri, Feb 05, 2010 at 12:11:02 from 24.18.192.33

Yes indeed - won't it be nice! Actually we did check the weep holes in a way, but not in the right way. We removed the "baffles" because one guy thought they could be filling up with water and then getting blown closed, trapping the water inside. But that still didn't explain how it was getting into the house. We removed the baffles at the same time as residing and resealing the outside of the windows. When the leaking went from 5 windows to only 3 after that, it was not clear which "fix" helped and how. I still don't know. At least now we can bring Milgard back into the picture and I know they'll help. They have always been quite helpful all along. Again, hurray!

From Snoqualmie on Fri, Feb 05, 2010 at 12:13:59 from 24.18.192.33

Carolyn - thanks! My brain immediately wanted to say, "aha! an omen of BQ!" But I'm too rational to be able to sustain that kind of thinking for more than about 5 seconds. Perseverance, however, I do believe in! :D

From Bonnie on Fri, Feb 05, 2010 at 12:32:35 from 64.119.33.134

hallelujah! Perseverance (and patience) are definitely the keys to success in most endeavors ... including BQ's, I believe.

From Metcalf Running on Fri, Feb 05, 2010 at 17:11:40 from 207.225.192.66

Yahoooo!!! It's great to have long waited problems resolved!! May this be the start to many other problems getting fixed :) (Hint Hint BQ) :)

From Smooth on Fri, Feb 05, 2010 at 17:40:33 from 174.23.232.65

CONGRATULATIONS!!!! I'd be shouting for joy...FOUR stinkin' years to figure out the problem. Who would've thought to check the weep holes! I don't know there's such a thing as weep holes. I thought weep holes are those tear ducts thingies in your eyes! ;)

Oh and CHECK OUT your HUGE MILEAGE this week. I'm so relieved to find out you're "resting" tomorrow! :)

From Snoqualmie on Fri, Feb 05, 2010 at 17:52:24 from 24.18.192.33

Thanks, Smooth. You are so supportive and encouraging! (But the mileage is "inflated" by last Sunday's long run you know.) Next week it will look even more macho when I have a long run on Sunday and another on Saturday of the same week. That's why I like to do a Monday-to-Sunday summary in my Sunday blogs. Otherwise I choke trying to swallow my pride on those weeks that get cheated by a Sat. long run followed by Sun long run. ;)

From april27 on Fri, Feb 05, 2010 at 20:06:17 from 99.188.251.180

Wow what a great day! I love when a puzzle is finally solved! I wonder how the darn things go pierced in the first place??

From Dale on Sun, Feb 07, 2010 at 18:42:39 from 69.10.215.11

Wow, weep holes huh? Another thing I've never heard of as a homeowner. Now that's a marathoners perseverance for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.850.000.000.0016.85

Low 40s, light rain.  Endurance w/ 2 faster miles (9:45, 9:33) just before cool down.

Pleasant run.  I'm off on a (rare) child-free shopping trip to the fabric store...

Weekly summary for Mon-Sun

Total 50.89


Mon 3.42

Tue 9.65

Weds 6.1

Thurs 9.29 w/ 4 x 1000m

Fri 5.58

Sat  off

Sun 16.85 

Brooks ST3 II Miles: 16.85
Comments
From Marathon Dreamer on Sun, Feb 07, 2010 at 14:38:05 from 200.52.168.2

Nice mileage this week.... that 50 marker is a tough one to reach for sure!!

From Bonnie on Sun, Feb 07, 2010 at 21:32:51 from 64.119.33.134

Happy end of the running week Sno -- great fast finish!! I hope you had a nice shopping day, are you making anything in particular?

From Carolyn in Colorado on Sun, Feb 07, 2010 at 21:53:57 from 24.8.167.243

I love fabric stores, particularly quilting stores. But alas, I have time for only one hobby at a time, so quilting has lost out to running.

What are you making?

Great run, by the way.

From april27 on Sun, Feb 07, 2010 at 23:39:25 from 99.188.251.180

OOOh fabric--tell me more! Great run!

From Metcalf Running on Mon, Feb 08, 2010 at 10:40:43 from 207.225.192.66

Nice run!Great miles this week... but like all the other comments... it's the trip to the fabric store that I really love LOL

From Snoqualmie on Mon, Feb 08, 2010 at 10:57:45 from 24.18.192.33

I don't sew much these days. Since I have about a half hour drive each way to get to a Fabric store, I don't go very often. This was mostly to stock up on threads, elastic, etc. for mending. But I did get some beautiful pieces of fabric for making gift bags. We are getting away from using wrapping paper. I've made plenty of xmas fabric bags and now I'm slowly working on having a good supply of birthday bags.

From Metcalf Running on Mon, Feb 08, 2010 at 11:56:31 from 207.225.192.66

WOW cool idea instead of wrapping papper, I love it. I have been trying to sew fabric grocery bags. I only have a couple right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.860.000.000.004.86

41F, mostly cloudy w/ pretty crescent moon showing through.  Easy & slow run. 

I let myself sleep a little later this morning. It's still really hard to get up, even if I get an extra 15-20 minutes. I've always been confused about what a "morning person" is.  I've been called a morning person because I get up early, but it isn't easy. I have no reason to think it ever will be easy.  Isn't a morning person someone who wakes up naturally and feels good early in the morning?  Then again, I don't feel particularly peppy at night either.  I guess that makes me a later-in-the-morning-once-I-get-going person. 

Brooks ST3 II Miles: 4.86
Comments
From Carolyn in Colorado on Mon, Feb 08, 2010 at 11:52:31 from 24.8.167.243

I missed the moon this morning because it was snowing.

I've been called a morning person too because I get up so early to run. But it is not easy for me and is not what I would do naturally if I had the freedom to sleep as late as I wanted. I think some people are naturally morning people who enjoy getting up early and do it easily. I am not one of those people. I do enjoy the early morning to a certain degree, but it's definitely not easy.

From Dale on Mon, Feb 08, 2010 at 12:12:48 from 69.10.215.11

I prefer to think of someone who likes to sleep in and get to bed early as being a sane person!

From auntieem on Mon, Feb 08, 2010 at 22:18:34 from 24.17.177.218

I am a morning person; I rise early naturally and am obnoxiously cheerful to others sometimes! I am certainly not a night person, and can often fall asleep while watching a movie by 9pm.

From Smooth on Tue, Feb 09, 2010 at 01:02:56 from 174.23.239.148

I'm a "sun" person. I'm up when the sun is up and starts to get tired when the sun goes down. Thus I sleep more in the winter and less in the summer. Good thing I don't live in Alaska!

NICE run w/ the crescent moon! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.170.000.000.008.17

37F, clear & starry.  G-A run w/ 5 x 10 sec. hill sprints.

Those hill sprints were a bit of a "well, it's better than nothing" experience.  First of all, I let myself space out (why does that happen so often?) and didn't have time to do the 10 reps I had planned.  I didn't even really have time for the 5, but Mr. Sno doesn't worry too much if I'm a couple of minutes late.  Secondly, I should have gone to a steeper hill.  So... all in all the sprints were only fun and not grueling - gee, isn't running a brutal sport?  ;) 

Close encounter... I ran so close to a deer this morning that we were both startled into- well,  doing nothing.  After passing a hedge along a sidewalk, there she was, standing less than 3 feet from me.  She froze in the beam of my headlamp, and I ran past slowly. I could have reached out and touched her.  It's a moment I think I will remember for a long time. 

Brooks ST3 II Miles: 8.17
Comments
From Metcalf Running on Tue, Feb 09, 2010 at 14:13:36 from 207.225.192.66

Cool deer encounter!! That is awesome! Nice run... I tend to zone out also, but I like that LOL

From Marathon Dreamer on Tue, Feb 09, 2010 at 19:34:33 from 200.52.168.2

WOW!! That must have been amazing to see a deer that close!! I love to zone out... helps the miles just blur by....

From Carolyn in Colorado on Tue, Feb 09, 2010 at 19:43:35 from 24.8.167.243

Wow. That was a really cool encounter with the deer.

I sometimes zone out on hill sprints and then see that I've run some of them too slowly when I look at the stats later.

From april27 on Tue, Feb 09, 2010 at 19:56:39 from 99.188.251.180

good thing you had the head lamp to freeze her in her tracks! LOL

From JD on Tue, Feb 09, 2010 at 20:59:00 from 32.176.150.119

Nice run. That's awesome about the close deer encounter! Wildlife rules!

From Dale on Tue, Feb 09, 2010 at 21:49:24 from 69.10.215.11

Some hill sprints are better for you than no hill sprints!

From Kelli on Wed, Feb 10, 2010 at 21:27:40 from 71.219.89.82

What a cool moment with the deer!! They have been all over our neighborhood lately and they are fun to watch, but we can never manage to get that close no matter how slow we creep up on them!

I think your hills sounded PERFECT!!!

From Smooth on Wed, Feb 10, 2010 at 23:40:21 from 174.23.239.148

Nice FUN hill sprints!

VERY COOL deer encounter. There's a family of deer living in the field across from my house. Some mornings and particularly early evenings, they are in my yard. I try not to startle them. I love to watch them prance across the street back to their "home".

From auntieem on Thu, Feb 11, 2010 at 11:27:50 from 24.17.177.218

Do you pick a specific distance for hill sprints? It is hard to find exactly the right steepness of hill. I am searching for one now that is a little not a lot steeper, but still near the track, since I have to finish up on the track.

From Snoqualmie on Thu, Feb 11, 2010 at 12:01:51 from 24.18.192.33

I do hill sprints (and longer hill repeats) by time, so I just have to make sure it's long enough for my purpose. Plenty of hills to choose from around here. A hill for all my many moods... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.820.004.000.009.82

42F, raining, w/ wind at times.  Tempo intervals: 4 x 1 mile moderately hard (9:00, 8:43, 8:46, 8:43) w/ brief recovery jog between miles.  20 minutes strength work. 

This was such a great workout. One of those perfectly balanced efforts: hard enough to feel effective (ie "when can I stop?!?!?") but still fun.  I even added a mile to my original plan (3 miles) because I had more time and still felt pretty fresh. I feel especially pleased with the consistent splits, since I wasn't on a flat surface the whole time. For a warm up I ran 3 very easy miles and finished with a couple of 30 second hill sprints. 

This workout makes me feel a bit better about missing a run yesterday.  But it also shows me something I've seen before:  more sleep equals better running.  On Tuesday night I had some difficulty sleeping, and then I had cat trouble in the wee hours to take care of.  A little before 4 AM, after some anguish and exhaustion-induced weeping, I decided to turn off my alarm and let go of the Wednesday morning run.  Just. Let. Go.  

So today I feel like it was a good decision, and I am even thinking of having a personal rule about no running unless I get at least 7 hours of sleep.  I am also rethinking my speed work schedule to give myself only one speed day a week.  I am supposed to run hill work and tempo on the same week and then VO2 intervals the next.  I guess I'm feeling old today, in spite of my good workout.  All this stuff is just rattling around in my brain while I decide what I want and the best way to get it.  :)  

Vibram Five Fingers KSO Miles: 1.32Brooks ST3 II Miles: 8.50
Comments
From Carolyn in Colorado on Thu, Feb 11, 2010 at 12:51:47 from 24.8.167.243

Awesome workout today! And in the rain! Amazing.

I understand the thoughts rattling around in your brain and you're probably good with just one speed workout and a long run per week.

From Snoqualmie Ridge Runner on Thu, Feb 11, 2010 at 14:12:48 from 24.17.108.253

I normally only run 4 days a week and sometimes 5. My body likes the extra rest. Also, thanks for the tip on not using the HR monitor as my running has improved a lot for the past week and a half without it. I usually only do 1 speed workout a week.

From april27 on Thu, Feb 11, 2010 at 15:46:43 from 209.7.14.179

I wondered what happened to you! But it was a good idea to let the run go. good job!

From Dale on Thu, Feb 11, 2010 at 18:57:41 from 69.10.215.11

Nice workout. Gotta get that rest!!!

From Snoqualmie on Thu, Feb 11, 2010 at 19:40:31 from 24.18.192.33

And tomorrow is a scheduled day off before a Saturday mega-run. I will get spoiled!

From Smooth on Thu, Feb 11, 2010 at 20:33:26 from 174.23.239.148

VERY NICE steady tempo pace! GOOD JOB!!! And hills and rain to boot. My tempo pace are all over the place.

Sleep and rest is so under-rated! I don't do more than one speed work a week.

From Little Engine That Could on Thu, Feb 11, 2010 at 21:42:45 from 68.98.198.29

nice going on your repeats! Heck, we should all make 7 hours sleep a goal.

From Bonnie on Fri, Feb 12, 2010 at 09:51:47 from 64.119.33.134

Great job Sno! I agree about the sleep ... I can really tell a difference when I am sleep deprived (like this week) and when I am not.

From Marathon Dreamer on Fri, Feb 12, 2010 at 10:22:19 from 200.52.168.2

I've got to say that I really notice a difference in how I run when I haven't slept well...

Nice workout!! I am so not a fan for running in the rain- I would have bagged it...way to stick it out!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.270.000.000.0023.27

Low 40s F, wind 10-15 mph, cloudy, raining last 4 miles.  Endurance run. 

I was a little worried about this run.  Yesterday I had a lot of soreness from Thursday, whether from the run or the strength work I wasn't sure. I did increase my lunges Thursday.  I dislike going into a long run when I am not completely fresh, but it turned out all right.

After being "otherwise engaged" the past two Saturdays, it was nice to look forward to running with the club again today.  And although it was pretty thin attendance, there was a new woman there with whom I could run.  I haven't had a partner at the club runs for a long time.

She and I ran together for about 7 miles. She was just a wee bit faster than I wanted to run, but I figured it wouldn't hurt. Not much...  The last few miles did feel like I may have spent too much on those seven 10-minute miles.

I ran the Leg Builder Hill in miles 14-16 and that felt pretty good.  By 19, I was glancing at my watch a little too often. I had to really force myself to take some detours around the neighborhood to pump the mileage up above 23.  But now it's done! Such a happy feeling.  

Brooks ST3 II Miles: 23.27
Comments
From Carolyn in Colorado on Sat, Feb 13, 2010 at 16:06:14 from 24.8.167.243

Wow! Awesome really long run. I don't know how you crank out those really long runs week after week. I'm glad you had someone to run with for part of it.

From Bonnie on Sat, Feb 13, 2010 at 21:25:49 from 64.119.33.134

Way to show Leg Builder Hill who is the boss Sno!! Awesome run, great mileage!

From JD on Sat, Feb 13, 2010 at 22:29:29 from 209.183.51.132

Holy smokes!!

From montelepsy on Sun, Feb 14, 2010 at 06:31:24 from 64.235.121.163

You get my monthly mileage done on one trip.

From Snoqualmie on Sun, Feb 14, 2010 at 17:15:11 from 24.18.192.33

But you could be fed and in the shower by the time I approach the finish line.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.000.000.004.05

48F, light rain. Recovery run. 

Two miles of feeling 90 years old and two miles of feeling great.  I wanted to say "feeling 30" or "feeling 25," but even though I jogged a little in those years, I never built up to an aerobic base where running was effortless.  This is good. This is very good. 


Weekly summary for Mon-Sun

Total 49.99


Mon 4.68

Tue 8.17 w/ hill sprints

Weds off

Thurs 9.82 w/ 4 x 1 mi tempo intervals

Fri off

Sat  23.27

Sun 4.05 

Brooks T6 Miles: 4.05
Comments
From Bonnie on Sun, Feb 14, 2010 at 17:19:53 from 64.119.33.134

Yes it is! good for you!

From april27 on Sun, Feb 14, 2010 at 17:37:51 from 99.188.251.180

I see you wrote 4.05 on your chart but you didn't put it in the blog..I don't want you to lose track of your miles on accident!

From Smooth on Sun, Feb 14, 2010 at 18:13:47 from 174.23.239.148

GREAT work this week! VERY awesome L-O-N-G run yesterday and nice recovery run today! 0.01 away from 50 mpw!!!

From JD on Sun, Feb 14, 2010 at 18:25:43 from 209.183.51.130

NICE recovery run.

From Snoqualmie on Sun, Feb 14, 2010 at 18:31:09 from 24.18.192.33

Thanks so much, April, for catching that.

From auntieem on Sun, Feb 14, 2010 at 19:07:21 from 24.17.177.218

Awe, c'mon, Sno, we don't really know what 90 feels like. Probably we'll be stronger and faster than we are right now! Anyhow, I'm glad you felt 19 for the second few miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.290.000.000.005.29

38F, partly cloudy, breezy, dry. Easy run.  20 minutes strength work. 

Pleasant run.  The air felt rather nippy after the higher temperatures we've been having.  I'm beginning a bit of taper now, though this week will not be much different.  I am going to try to make this my first anxiety-free taper (or nearly so), in terms of not freaking out about the lack of difficult workouts and long miles.  Instead I'm going to focus on getting more sleep and keeping my nutrition in line.  

We had some very bad news over the weekend, which I am just now feeling up to discussing openly. My mother-in-law has ovarian cancer. Her husband is still in a care facility from the health catastrophe of  November 08, of which I blogged back when it was happening.  I know this is going to have a big impact on our family. Mr. Sno is extremely close to his mother and I'm sure we will be going down to Phoenix more than once in the coming months.  

(Warning, long rant ahead. I'm more than a little upset. Feel free to skip.)  

This painful event in our lives brings the importance of personal health choices into greater focus than ever.  The medical profession and the ever-growing behemoth of the pharmaceutical industry are not going to save us. The food pyramid is an invention of the agriculture lobby (hint, it was created by the US Dept. of Agriculture) and will not guide you to a long, healthy life.  Each person must take responsibility for their own health.

And by the way, living a long life is not the goal. The goal is to not end up on oxygen, or in constant pain, or immobilized by ill health.  The goal is not to end up broken, and breaking the hearts of everyone who loves you. 

What if you learned today that most of what passes as "healthy diet" advice is based on politics rather than science, and is dead wrong?   There are several books which I wish very much I could give, by going back in a time machine, to my in-laws, my own parents, my younger self, and everyone I know.  They are:  Good Calories Bad Calories by Gary Taubes, Primal Body Primal Mind by Nora Gedgaudas, Nourishing Traditions by Sally Fallon, and Cereal Killer by Alan Watson.   If you think that bread is literally the "staff of life," or that saturated fats cause heart disease, or that all calories are treated equally in the body, do yourself a favor. Read one of these books, preferable Taubes' but that is the most technical one (dry reading for some). 

I am a runner. I am supposed to love a high carb, low-fat diet.  I don't. I think that kind of diet is unscientific, unhealthy, and illogical from an evolutionary viewpoint.  Guess who believes (or believed, in the case of my deceased mother) in high-carb, low-fat diets?  My mother-in-law (rheumatoid arthritis, irritable bowels, ovarian cancer), my father-in-law (necrosis of the colon, triple bypass surgery, numerous coronary events, obesity, and now completely immobile in a care facility taking a dixi cup full of pills 3 times a day), and my own mother (heart disease, bladder cancer, severe clinical depression).   

I know I sound preachy and I don't like that. I will very likely not mention this again for a long, long time.  But someone - actually a lot of someones - have to start saying this out loud.  We need to eat what our bodies evolved to thrive on.  Even runners.  Grass-fed meats, eggs, nuts, lots of vegetables, good fats - and lots of them, very low carbs, omega 3 fats.  Not: sugar, sodas, soy, grains, factory-farmed-corn-fed meats.  There are no ancient cave paintings of wheat fields, folks.  

I have ample reason to think that humans are designed to be runners. I also have ample reason to think that we are not supposed to pack sugar into our bodies in order to run.  Apart from the health issues that started this rant, there is the matter of healthy fuel sources for runners.  You can burn off lots of sugar, but you cannot burn off the damaging insulin.  And you cannot undo the damage of a high carbohydrate diet to your leptin - the most important hormone in your body.  (For references, please see the Gedgaudas book, above.)  "Whole grains?" Every carbohydrate that reaches your blood stream looks and acts like sugar; the pancreas doesn't care where it came from.  Living a carbohydrate (sugar) dominated diet is like heating your home with kindling. You must constantly put more on the fire.  Runners have to carb load, then eat gels during the run, then refuel after the run. And all day long the temperamental blood sugar levels demand more, putting your mood and energy at the mercy of the nearest bagel.  

It doesn't have to be this way. You do have a choice. If you ever considered kicking off your shoes to run barefoot like our ancestors did, could you not consider fueling your body the way they did as well?  They lived well, and contrary to popular belief, they lived long. 

If you made it this far, thank you for reading.  Be well. :)

Lunaracers II Miles: 5.29
Comments
From auntieem on Mon, Feb 15, 2010 at 14:30:02 from 24.17.177.218

I like your long rant, Sno, and I happen to agree with you. So important that we each find the diet that works for us and feels right. I have for so many years eaten much higher protein and particularly fat than is "recommended". I do it because I know what fuel works best in my body. And, as runners, we are particularly vulnerable to the carb culture. I am fortunate that my trainer also eats almonds before long runs, so I don't get a lot of grief in that department. RANT ON!

From JD on Mon, Feb 15, 2010 at 14:44:56 from 70.96.78.157

Awesome!

From Carolyn in Colorado on Mon, Feb 15, 2010 at 17:11:29 from 24.8.167.243

Very nice rant, Snoqualmie. I always read everything you write.

I'm sorry for your mother-in-law and the things your family is going to have to go through as a result of this illness.

From Snoqualmie Ridge Runner on Mon, Feb 15, 2010 at 19:50:00 from 24.17.108.253

Welcome to Rantsville! Love the passion and the common sense...don't know what you've got against oatmeal though...

From Benn Griffin on Thu, Feb 18, 2010 at 13:05:43 from 159.250.64.108

You are in my thoughts. I hope that everything works out. You are on to something with the reverting our diets to the essential. Surprisingly there were no McD's back in the stone age! I thought about picking up the "Paleo Diet" book at work. You ever looked at that. Very similar argument. I'd be interested in trying to get a different diet going myself. I am doing much better elminating the bad stuff, but still like carbs. I think it's everything in moderation. One must also remember that the human species is living many decades longer than the Neanderthal ones. So perhaps we should also still be happy we are living to 80-85 even if we get cancer? Odds are you would not live 1/3 that back during the time of the Romans or before.

From Snoqualmie on Thu, Feb 18, 2010 at 13:31:47 from 24.18.192.33

Benn - Thanks very much for your kind words. It has been a very emotional week around here.

I am familiar with the Paleo Diet and have tried to stay as close as I can to it for several years now. Where I think it doesn't quite cut it is the part about low fat. I won't go into it too much here, but I doubt our ancestors would have done very well in an ice age eating only lean meats. (And our ancestors ate brains, bone marrow and organ meats - very fatty.) Anyway, I think Gary Taubes' book makes an excellent argument for the benefit of healthy fats in the diet.

Just for fun... every person who is successfully following a weight loss program is on a high fat diet. For every pound lost, 3,500 calories of animal fat (ie human) are released into the bloodstream for the body to use.

There is a lot of misconception about "stone age" longevity as well. A couple of links: http://donmatesz.blogspot.com/2010/02/paleo-life-expectancy.html http://paleodiet.com/life-expectancy.htm

From Smooth on Thu, Feb 18, 2010 at 14:44:26 from 174.23.239.148

Thanks Sno for the "rant". What you wrote make alot of sense to me.

My mother-in-law is a healthy 83yo. Granted, some of it is genetics, her father was 100 when he died having lived a productive life in war-torn China. She came to America as a young bride with an equivalent of jr high education. She has her own peculiar health code. She gets up at the crack of dawn and walks for an hour (5-6 miles) every day. She walks as fast as my recovery jog. Her diet consists of oatmeal, barely, rice, fruits, fish, nuts, beans, vegetables and plenty of warm water (she will not drink anything cold). She eats, naps and goes to bed at regular times and is never idle. She has never been hospitalized or seen a physician other than prenatal visits when she was pregnant w/ her 4 children. Other than the common cold, she has never been sick a day of her life. She has been a widow for over 40 years, working hard to raise 4 young children. My point is, here's this woman with very little education, oblivious to the latest scientific studies or nutritional guidelines, somehow knows intuitively what her body needs. She has a keen mind, strong healthy body and positive spirit. Wish I could harness some of that wisdom.

I am so sorry about the physical illnesses that are plaguing your loved ones and particularly your mother-in-law and the difficult time you and yours are going thru. Hope things get better. Best wishes to you!

From Snoqualmie on Thu, Feb 18, 2010 at 20:06:50 from 24.18.192.33

Thank you for your kind words, Smooth. You are indeed lucky to have an amazing woman like that in your family. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.060.000.000.007.06

48F, heavy rain w/ wind.  Easy run. 20 min. strength.

res-ig-na-tion. noun. 1. Seeing a full-on rainstorm coinciding precisely with your run on the hour-by-hour weather forecast and embracing the prospect of total saturation. 

Thank goodness for iPods.  I think anyone who loves too run can do without it, but when you need one, you really need one.   :)

Brooks ST3 Miles: 7.06
Comments
From auntieem on Tue, Feb 16, 2010 at 11:07:05 from 24.17.177.218

So glad you survived! It was raining sooo hard here this morning; I was grateful that track is tonight, and I didn't need to get up and go out in it.

From Carolyn in Colorado on Tue, Feb 16, 2010 at 11:25:36 from 24.8.167.243

I am so impressed that you went out in the rain. You are one tough cookie.

So you took your iPod out in the rain? And it survived?

From Snoqualmie Ridge Runner on Tue, Feb 16, 2010 at 11:37:33 from 24.17.108.253

So glad today is my day off. You are not kidding about the rain, that stuff was just pouring down when I got up at 5. Dark and wet but at least it wasn't very cold for you...

From Snoqualmie on Tue, Feb 16, 2010 at 14:39:39 from 166.205.136.216

Carolyn - it goes into a zip lock and a jacket pocket. I did a hankie test for dryness long ago. You have to do that sort of thing up here. :)

From april27 on Tue, Feb 16, 2010 at 20:26:39 from 99.188.251.180

Glad you survived and that the music got you through!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.730.000.003.008.73

35F; patchy, thick fog.  ~3 mile warmup w/ hill sprints in last mile, VO2 half mile intervals x 6  w/ 2 min. recovery between, ~2 miles cool down.  Pace on half miles: 8:40, 8:12, 8:27, 8:22, 8:40, 8:10. 

I wish the splits were a little more consistent, but I was not running on totally flat streets, and had a few slow-downs with cars and turning corners as well.  I guess I did ok.  The reps were bit slower than my true 5K pace, even though they didn't feel easier.  I wonder if that's from being bundled up against the cold, or from lack of competition, or ???...  

The lovely fog left me covered with minute droplets of water; I looked all sparkly when I came home.  Finishing runs in dusky light now.

Brooks ST3 II Miles: 8.73
Comments
From auntieem on Wed, Feb 17, 2010 at 11:32:52 from 24.17.177.218

Tough workout! SIx of those is a lot. Don't you feel really invigorated after vo2 max workouts? Always makes me feel like superwoman.

From Metcalf Running on Wed, Feb 17, 2010 at 12:30:12 from 207.225.192.66

Nice run today! I like the picture I got in my head of you being all sparkly :) I don't know if I agree with Auntieem... I usually feel discouraged after I try a Vo2 workout, maybe I'm doing them wrong.

From Snoqualmie Ridge Runner on Wed, Feb 17, 2010 at 12:54:10 from 24.17.108.253

Nice workout!

You running the St. Patty's again?

From JD on Wed, Feb 17, 2010 at 16:06:31 from 70.96.78.157

Nice workout. I agree with Auntieem, getting the heart rate up like that always gives me an extra ounce of energy throughout the day.

From Snoqualmie on Wed, Feb 17, 2010 at 16:54:10 from 24.18.192.33

I felt pretty good afterwards. At the moment I have the usual after-lunch-want-a-nap feeling.

Jeff - I will be volunteering but not running. Little too close to the marathon.

From april27 on Wed, Feb 17, 2010 at 17:37:51 from 99.188.251.180

For what my opinion is worth, I think your splits are awesome!

From auntieem on Wed, Feb 17, 2010 at 17:49:58 from 24.17.177.218

Saw your post in my blog about mile repeats. Yes, I do love them! I will be running them at tempo pace, 7:38 exactly. It is one of the toughest workouts that I do, but really challenging and fun.

From Dale on Wed, Feb 17, 2010 at 20:05:45 from 69.10.215.11

Nice intervals! You're a few months off your last 5K race so maybe you're 5K pace has slipped a bit since then, but these will help bring that around :).

From Carolyn in Colorado on Wed, Feb 17, 2010 at 23:32:37 from 139.55.189.97

I think you did better than ok. I wish I could have seen you sparkle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

35F, clear, starry, and frosty.  Easy run.  20 min. strength work. 

Lots of frost on cars, and one bad patch of black ice which I saw just in time. I lead such a dare-devil life. 

Asics Piranha Miles: 5.24
Comments
From Metcalf Running on Thu, Feb 18, 2010 at 13:00:32 from 207.225.192.66

Nice that you missed the black ice! I usually don't see it til I'm flat on my back LOL. Nice easy miles :)

From JD on Thu, Feb 18, 2010 at 14:22:26 from 70.96.78.157

Snoqualmie Knievel!

From Snoqualmie Ridge Runner on Thu, Feb 18, 2010 at 14:46:23 from 76.22.10.204

I almost slipped on the black ice up around the corner from my house...seems like there is a lot up there for some reason.

From auntieem on Thu, Feb 18, 2010 at 18:22:18 from 24.17.177.218

You do indeed lead a dare devil life! So weird that it was frosty again this morning; I almost fell down the front steps!

From Carolyn in Colorado on Thu, Feb 18, 2010 at 21:01:11 from 97.125.202.148

I'm glad you saw it just in time instead of just a bit too late. Way to tempt fate.

From montelepsy on Fri, Feb 19, 2010 at 14:58:45 from 64.235.121.163

I thought of you today on my run. It was full of gnats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.531.670.000.0019.20

Mid 30s rising to high 40s, bright sunshine. Endurance run w/ club run, Leg Builder Hill at miles 10.8 to 12.8, and a bit of faster running before cool down mile. 

The faster bit at the end had to be in pieces when I found that even the slightest uphill climb had me panting for breath worse than a 5K.  The "pieces of fast" were: .46 @ 9:02,   .85 @ 9:08 and  .36 @ 8:51.  

Great run. No one to run with at the club, but lots of extra people today, so maybe the slow folks will come back soon as well.  

ST3-M Miles: 19.20
Comments
From april27 on Sat, Feb 20, 2010 at 16:53:26 from 99.188.251.180

Nice weather! and awesome mileage for the week!

From Carolyn in Colorado on Sat, Feb 20, 2010 at 19:37:30 from 24.8.167.243

You continue to crank out those (nearly) 20 (or more) milers with the Leg Builder hill thrown in. Great work?

From JD on Sat, Feb 20, 2010 at 19:50:27 from 209.183.51.129

Good long run. "pieces of fast" sounds like a good training term, like "tempo", "intervals", or "aerobic threshold". I'm going to try and throw in a little pieces of fast on one my runs this week.

From auntieem on Sat, Feb 20, 2010 at 20:05:20 from 24.17.177.218

I think it sounds like a movie. You are my hero, Sno. You just do it over and over and I am dead from my 17 miler today.

From Smooth on Sun, Feb 21, 2010 at 00:14:21 from 174.23.239.148

GREAT endurance run with Leg Builder Hill. NICE pieces of fast! AWESOME JOB!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.140.000.000.003.14

High 40s, sunny.  Recovery run. 

My quads are a little sore when I get up from a chair or walk down stairs, but the run felt great.  I wanted to go farther, but kept it short and sweet, taper style.  :)  


Weekly summary for Mon-Sun

Total 48.66


Mon 5.29

Tue 7.06

Weds 8.73 w/ 6 x 1/2 mile VO2 intervals

Thurs 5.24

Fri off

Sat  19.2 w/ "pieces of fast" at end of run :)

Sun 3.14



 

 

Mizuno Wave Universe 3 Miles: 3.14
Comments
From april27 on Sun, Feb 21, 2010 at 20:50:10 from 99.188.251.180

Great job! How are you liking 6 days a week?

From Carolyn in Colorado on Mon, Feb 22, 2010 at 00:33:20 from 24.8.167.243

A recovery run was certainly order after your great effort on Saturday.

From Snoqualmie on Mon, Feb 22, 2010 at 08:41:14 from 24.18.192.33

April - I wish I could run every day. I would if I thought it was good for me. Sometimes I think I should only run five days because I think I'm feeling my age (like today, when I'm even more sore (DOMS) than yesterday). But 6 seems to be work fine. I'm going to switch my routine a little in March, though still run 6 days.

From april27 on Mon, Feb 22, 2010 at 15:38:25 from 209.7.14.179

how are you switching it up?

From Snoqualmie on Mon, Feb 22, 2010 at 22:16:45 from 24.18.192.33

Just shifting miles around so that I only have one day a week where I'm trying to go over 9 miles (other than long run) instead of 2. After Napa recovery, I'll work out the details.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.560.000.000.003.56

High 30s, Clear, calm and dry. Recovery run #2.  Core & upper body + stretching & Stick.

I've got some serious DOMS going on this morning in my quads and lower legs.  It's good to know how hard I worked on Saturday. Hope to feel stronger tomorrow. 

Asics Piranha Miles: 3.56
Comments
From Carolyn in Colorado on Mon, Feb 22, 2010 at 11:37:46 from 24.8.167.243

You really did work hard on Saturday. I bet you'll feel much better tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.710.000.000.005.71

42F, partly cloudy, wind 10-15 mph.  Easy run.  20 min. strength work. 

Legs are feeling pretty good today, though not 100% yet.   Very enjoyable run. 

If you have a little time, this is a lecture given by Gary Taubes (author of Good Calories Bad Calories) to a group of physicians regarding how body fat is created and stored.  I recommend his book very highly.  I know a lot of people on the blog are interested in weight loss. The information in this lecture, especially the last 15 minutes (starting around 45:00), might be helpful.  

Brooks ST3 Miles: 5.71
Comments
From Carolyn in Colorado on Tue, Feb 23, 2010 at 11:28:11 from 24.8.167.243

I'm glad your legs are feeling better and that you had an enjoyable run. I'll check out that video when I have some time.

From Carolyn in Colorado on Wed, Feb 24, 2010 at 01:28:01 from 24.8.167.243

I watched the lecture. Very interesting.

I have a question. Is fructose that occurs naturally in whole fruit okay? He talks about carbohydrates and my understanding is that fruit and vegetables, as well as grains, are carbohydrates. When he says carbohydrates, does he mean grains specifically, or is it broader than that?

From Snoqualmie on Wed, Feb 24, 2010 at 11:16:49 from 24.18.192.33

That's a great question, Carolyn. All sugars, once they reach the blood stream, look alike to the pancreas, and the insulin responds the same. So in that respect, fruit isn't any different. Banana, whole grain, donut -- other than the issue of glycemic load (how much sugar), they are all the same in the blood stream.

Actually, fructose is supposed to be one of the more insulin-provoking (not sure that's a good term for it) sugar than others. That is why the high fructose corn sugars are so "fattening."

The amount of fiber matters as well. If you are measuring carbohydrates, fiber is included in that measurement, but is not digested and therefor not counted. Hence the term "net carbs," which are the total grams of carb minus the fiber grams. It doesn't amount to much of a difference except in non-starchy vegetables.

I hope you will have a look at Taubes' book, which goes into far more detail, with far more science. I think you would enjoy it.

From Snoqualmie on Wed, Feb 24, 2010 at 11:23:14 from 24.18.192.33

Here is an example:

A slice of whole grain bread has about 12g net carb. A small banana has 21g. An apple has about 17g.

Of course, the fruit might contain more nutrients for health as well. Everyone's tolerance and insulin sensitivity is different (mine sucks), so we all have to weigh many factors in our food choices. :)

From Smooth on Wed, Feb 24, 2010 at 11:34:31 from 174.23.239.148

I watched the lecture yesterday too and had the same questions as Carolyn. Guess I have to check out his book when I find the time to read and "digest" all the scientific findings. GOOD stuff, Sno!

From Carolyn in Colorado on Wed, Feb 24, 2010 at 11:54:21 from 24.8.167.243

I'll check today to see if my library has the book.

Also, I normally have 1 egg, a fruit (a banana or a half grapefruit), and a bowl of cereal for breakfast. Because of watching that lecture last night, today I had two eggs and skipped the cereal (I also had the grapefruit instead of the banana, which is probably better).

From Snoqualmie on Wed, Feb 24, 2010 at 12:12:13 from 24.18.192.33

Don't forget plenty of butter! :D

http://www.second-opinions.co.uk/fat-not-protein.html

From Carolyn in Colorado on Wed, Feb 24, 2010 at 12:29:09 from 198.241.174.15

They were scrambled eggs cooked in real butter.

From Carolyn in Colorado on Wed, Feb 24, 2010 at 12:44:06 from 198.241.174.15

Snoqualmie, can you give us some examples of what you eat in a typical day?

From Carolyn in Colorado on Wed, Feb 24, 2010 at 15:42:54 from 198.241.174.15

I just walked to the library and got the book.

From Snoqualmie on Wed, Feb 24, 2010 at 16:21:35 from 24.18.192.33

My diet is "under construction" right now. Let me get back to you on specifics because what I've been eating for the past 3 weeks is not my "normal" diet, but it might become the norm. I have always been a big meat eater. Right now I am tipping the balance more towards fat, with a lower than normal carbohydrate intake. I did my 23 miler a couple of weeks ago on very little carb intake (during the run) and my 19 miler with none at all. When my little experiment is finished I will give a full report - I promise!

I hope you like the book. I think it will eventually be considered a major historical work.

From Carolyn in Colorado on Wed, Feb 24, 2010 at 17:15:53 from 198.241.174.15

I'm just curious what you eat to get the fat without increasing the protein too much.

From Snoqualmie on Wed, Feb 24, 2010 at 18:39:32 from 24.18.192.33

I add fats to cooking, mostly butter & coconut oil. (They are more stable at higher temps, esp. coconut oil.) I also drizzle virgin olive oil on foods. Cream in coffee (1 c in the AM and 1 decaf in the pm). A tablespoon of cream can also serve to head off a sugar craving. Another food I use is full fat coconut milk, in soups or my "un-desserts." I eat a bit of cheese too, but not a lot.

If you are worried about the saturated fats, you won't be after you read Taubes. :)

Thanks for all the great questions.

From auntieem on Wed, Feb 24, 2010 at 19:59:40 from 67.182.146.94

Mmmm, this conversation is making me hungry. Especially about the fats. I do like that book, but haven't listened to the lecture. I've been experimenting more with not using carbs during the longer runs too. I noticed that during the marathons it just didn't agree with me so much. I've been using these Pro Bars, cut up into chunks instead, as well as nuts. I have also used squeeze packs of p nut butter. My body seems to like to burn fats as fuel. I guess we are all different. Immediately after a long run, I drink down a coconut juice, which is LOADED with potassium. It does the trick.

From JD on Thu, Feb 25, 2010 at 11:44:44 from 70.96.78.157

Thanks Sno - my diet is in shambles and it's good to get information like this. Hard, and deadly habits to break!

From Carolyn in Colorado on Thu, Feb 25, 2010 at 12:00:15 from 198.241.174.15

JD, it would help us all if you would remove the picture of the doughnuts :)

From JD on Thu, Feb 25, 2010 at 12:04:44 from 70.96.78.157

Haha! Doughnuts, my nemesis!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.560.000.000.007.56

42F, raining, wind ~10 mph.  Easy run w/ moderate increase in pace last 2 miles before c.d.  20 min. strength.

Very nice run.  You really cannot let rain get to you up here.  I am so glad I have found a combination of clothing and gear that keeps me comfortable.  One lesson I have learned is to put all the factors together: the temperature, the wind speed and the kind of rainfall will all have an influence on what I wear, as well as the type of run (ie speed work keeps you warmer).   Of course, in a long, hard downpour the fun-o-meter is going to fall dramatically no matter what I wear. Fortunately we haven't had much of that this winter. :) 

Brooks ST3 II Miles: 7.56
Comments
From Carolyn in Colorado on Thu, Feb 25, 2010 at 11:57:06 from 198.241.174.15

I'm glad you've found the right combination of clothing and gear to let your fun-o-meter operate in the rain. I suppose necessity is the mother of invention.

Nice run today.

From Dale on Thu, Feb 25, 2010 at 12:00:22 from 69.10.215.11

My fun-meter got uncalibrated by the nice weather. Now a little rain and wind seems unbearable.

From Snoqualmie Ridge Runner on Thu, Feb 25, 2010 at 14:26:32 from 76.22.10.204

You missed (or mist) yesterday's rain...hard stuff! When is the next race for you again?

From SnoFlake on Thu, Feb 25, 2010 at 14:31:38 from 24.18.192.33

For me, the fun-o-meter plummets as the temperature rises as well as with increasing levels of precipitation. I do love rain, though. ;-)

From Snoqualmie Ridge Runner on Thu, Feb 25, 2010 at 14:52:33 from 76.22.10.204

Flake: Your Mom is tougher than any mailman...snow, sleet, freezing rain, dogs, bears, cougars...she runs right on through...She is Absolutely Amazing!!

From auntieem on Thu, Feb 25, 2010 at 16:50:21 from 67.182.146.94

The rain was kind of refreshing! As much as I complain about it, I think I like it sometimes. When is your marathon Sno?

From Snoqualmie on Thu, Feb 25, 2010 at 19:32:05 from 24.18.192.33

Thanks, Jeff. Nice to hear my many sufferings have not gone unnoticed. ;)

Napa Valley Marathon, March 7.

From Bonnie on Thu, Feb 25, 2010 at 21:02:53 from 64.119.33.134

ohhhh... you rock running in the rain - I don't mind running in the rain, but it so hard to get out into it when it is already pouring. I told you about the commercial with Joan Benoit didn't I? It is what I think about every time I have to run in the rain.

Napa is a GREAT race ... I debated about this one last year and someday I will run it (you know you can win your weight in wine??) wow.

Have a great night Sno.

From auntieem on Thu, Feb 25, 2010 at 21:18:26 from 67.182.146.94

Oh, I kept thinking it was Eugene, and that's way too close to Newport. Napa makes sense.

From Snoqualmie on Fri, Feb 26, 2010 at 11:21:17 from 24.18.192.33

Bonnie- I don't know about the Joan Benoit commercial. I'll have to look for it on YouTube I guess. I might bring home wine, but no way will I win it. :)

From Bonnie on Fri, Feb 26, 2010 at 11:37:45 from 64.119.33.134

Sno - it was a really old commercial (I want to say maybe LA Olympics?) -- It showed a house and pouring rain. It was dark outside and inside the house (all you could hear was rain). And then a persons shadow opens the door and looks out into the rain ... they just stand there (in their Nike shoes of course) and then the door closes and the "shadow" turns from the door. They make it look like the person is going to go back to bed, but instead they go to a closet and pick out a Nike jacket. Then either Joan Benoit or Mary Slaney (I can't remember now) goes out into the rain for their run. The caption was, something "train like a champion" or something like that. It was really cool!

From JD on Fri, Feb 26, 2010 at 19:41:51 from 209.183.51.47

Another marathon? Already? You're amazing, and I'm not just saying that...I'm writing it.

From Snoqualmie on Sat, Feb 27, 2010 at 00:29:17 from 24.18.192.33

But it's been months and months!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Low 40s, partly cloudy, wind ~5-10 mph.   Easy to moderate run for ~7.5 miles,  2 miles a little faster than MP, half mile cool down. 

Those round numbers (so unlike me) come from the unfortunate need to estimate, since my Garmin was accidentally stopped for a while.  I was locking the bezel and I guess I wasn't precise enough with pressing the buttons.  

But I definitely had the Garmin on board for the 4 laps around Centennial Park, with splits of 8:55 and 8:50.  That is a little faster than I intended.  It's hard to settle in sometimes.  After I finished it occurred to me that I was probably too worried about being too slow, which kept me moving a little too fast.  Not a big deal.  I mostly feel happy that the pace was comfortable. 

ST3-M Miles: 10.00
Comments
From Carolyn in Colorado on Sat, Feb 27, 2010 at 14:07:55 from 24.8.167.243

I hope your Garmin recovers. It sounds like it's not down for the count.

That's great that you felt comfortable and your slightly too fast pace. That's got to give you some confidence.

From Snoqualmie on Sat, Feb 27, 2010 at 14:18:45 from 24.18.192.33

Thanks, Carolyn. The Garmin is fine. It's my fingers that messed up. :) With the 405 you lock the bezel by pressing two buttons at once, one of which is the stop button when pushed alone. Sloppy fingers.

From JD on Sat, Feb 27, 2010 at 18:28:46 from 209.183.51.44

Don't you love it when a faster pace feels comfortable, as if it were a slower pace, but it's not, it's faster?

From Dale on Sat, Feb 27, 2010 at 20:00:12 from 69.10.215.11

I agree with JD. Gotta love it when the pace is faster than it needs to be and it feels comfy!

From april27 on Sun, Feb 28, 2010 at 10:40:07 from 99.188.251.180

Nice easy pace! Great job!

From Metcalf Running on Sun, Feb 28, 2010 at 10:52:26 from 97.126.137.68

Nice pace! cool that it felt easy when you were faster then you needed to me :) you are so strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

42F, overcast.  Easy run. 

Busy day... just now getting around to blogging a pleasant jog this morning.  :)


Weekly summary for Mon-Sun

Total 30.99

(taper week) 


Mon 3.56

Tue 5.71

Weds off

Thurs 7.56 w/ 2 MP

Fri off

Sat  10 w/ 2 MP

Sun 4.16



 

Mizuno Wave Universe 3 Miles: 4.16
Comments
From Smooth on Sun, Feb 28, 2010 at 16:45:00 from 174.23.198.220

Looks like a perfect weather running day. NICE recovery week. Here's to a GREAT week to come!

From Carolyn in Colorado on Sun, Feb 28, 2010 at 17:09:55 from 24.8.167.243

Great recovery week. You are going to be ready to race!

From auntieem on Mon, Mar 01, 2010 at 11:19:42 from 67.182.146.94

Enjoy the great running weather this week, and many more "pleasant jogs".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.740.000.000.004.74

52F, overcast w/ bright pink sunrise, gusty winds (15-25 mph). 

Just feeling warmed up and it was time to come in.  I wish my eyes didn't tear up so badly in windy conditions.  It got me thinking of the US women's short track skater who wears those cool goggles. Is that what they are called? Maybe gotta get me some.

Let's see if this link works: Mr. Sno running barefoot.  I noticed SnoFlake has renamed it at the beginning. I thought the ending was too sad, and not entirely true since he continues to come home smiling.  But there was that recent badly-stubbed toe...

Brooks T6 Miles: 4.74
Comments
From Smooth on Mon, Mar 01, 2010 at 11:34:38 from 174.23.198.220

COOL video and music! Those goggles are awesome. Hope you get some. NICE run! Sorry about the gusty wind!

From Carolyn in Colorado on Mon, Mar 01, 2010 at 11:40:04 from 24.8.167.243

I almost always run with glasses on, but they're not as cool as those goggles.

Mr. Sno is quite the runner. Why doesn't he join the blog? We'd love to hear about his barefoot exploits.

From Snoqualmie on Mon, Mar 01, 2010 at 14:17:18 from 24.18.192.33

Mr. Sno is not a "joiner." I can't imagine him blogging anything. You might understand when you meet him in June. He doesn't talk about himself much.

From JD on Mon, Mar 01, 2010 at 15:31:42 from 70.96.78.157

Taper week is a good place to be.

Cool video! I think I saw the right one. Good music.

From Marathon Dreamer on Mon, Mar 01, 2010 at 19:52:11 from 200.52.168.2

Hey - I run usually with my sunglasses... I see nothing wrong with some goggles- I'm sure they make really cute ones!!

From auntieem on Mon, Mar 01, 2010 at 20:22:07 from 67.182.146.94

Love the barefoot video; it would be much worse if there were blood. I like the soundtrack!

I had my eye on those goggles too! They are really sweet, but I would probably just lose them. If I could pick my body, I would be a speed skater.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.000.004.50

48F, overcast, calm and dry.  2 mi easy, 2 MP (=/- for hills),  .5 c.d.   Core & pushups.

Perfect conditions for running.   :)

I heard an interesting comment about crunches the other day.  This guy was saying why do we consider crunches to be the centerpiece of our core-strengthening routine?  We hunch over all day and then we go strengthen the "hunching" muscle.  I don't know if he's right, but I did add more back work today.  

ST3-M Miles: 4.50
Comments
From auntieem on Tue, Mar 02, 2010 at 12:09:32 from 67.182.146.94

I think he is right! I absolutely refuse to do a crunch of any kind. It just feels wrong to me. Today we have your rain coming.

From Carolyn in Colorado on Tue, Mar 02, 2010 at 14:37:29 from 24.8.167.243

I think that plank moves and reverse crunches are better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.770.000.000.503.27

40F, light fog.  Easy run w/ 8 x ~100m (estimated, on roads) strides. 

Newsflash. Little Miss I-hate-all-speed-work (aka me) actually enjoyed these strides.  Maybe it's the taper, I don't know. It was just very enjoyable to go fast for a distance that didn't push me into the Misery Zone. 

I didn't pay attention to pace, but on the very last rep I couldn't help myself and snuck a peek.  7:22!  Who is this woman and what has she done with Sno?   Strides. The new Ego Workout.

Asics Piranha Miles: 3.27
Comments
From Metcalf Running on Wed, Mar 03, 2010 at 10:34:56 from 207.225.192.66

Whoot Whoot!!! nice pace on the stides... glad that you are enjoying them!

From nicole on Wed, Mar 03, 2010 at 11:55:24 from 67.170.27.155

Way to go! Is the marathon this Sunday?

From Dale on Wed, Mar 03, 2010 at 12:21:07 from 69.10.215.11

You can use that to trick yourself too. Start out in your building with 100' strides fast. Feel pretty good. Next time, try 150' strides fast. Still pretty good. 200'. Not too bad. 8 x 1 minute. Survivable. Rinse and repeat until before you know it, you're doing 4 x 5 minutes fast and surviving. It also makes the slower paces feel easier.

From Snoqualmie Ridge Runner on Wed, Mar 03, 2010 at 13:49:06 from 24.17.108.253

Sweet! Just relax and sleep really well these next few nights so you are ready to rock and roll on Sunday...

From auntieem on Wed, Mar 03, 2010 at 18:09:19 from 67.182.146.94

Nice! I just LOVE that that happened. Will I even recognize you?

From Bonnie on Wed, Mar 03, 2010 at 18:47:33 from 128.196.228.134

whooohooo! Great job Sno!

From SnoFlake on Wed, Mar 03, 2010 at 20:10:01 from 24.18.192.33

Good for you! Nice run. 7:22 -- nice job!!!!!!!!!!

From Carolyn in Colorado on Wed, Mar 03, 2010 at 21:00:41 from 24.8.167.243

It sounds like you are ready to race! The taper is doing it's job.

From april27 on Sat, Mar 06, 2010 at 18:42:54 from 99.188.251.180

awesome job!

Race: Napa Valley Marathon (26.2 Miles) 04:21:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

4:17:21 Garmin Time  4:21:17 (transposed those numbers - bad sub-conscious! bad! bad!)

Official results now up.  4:21: 14  :) 

40F at the start, rising to 50s? 60s? Very sunny, all clear skies.


Executive Summary:  Another hilly marathon, though certainly less so than Victoria last October (almost identical time as Victoria, just around 30 seconds faster).  Did not feel I did my best today; just wasn't "on." Apologies to my gentlemen readers, but this was the worse time of the month for me to be running. I felt the slowness but was also very pleased about pushing through it.  Lovely, lovely course, though too much sunshine for yours truly. Had a bit of leg cramping in second half.  Walked only through water stops except a couple of very brief walking in last 4 miles to work out cramp. 

Splits: 10:15, 10:14, 10:14, 9:32, 9:46, 9:53, 9:53, 9:15, 9:29, 9:55, 9:41, 10:14, 9:34, 10:24, 9:08, 9:23, 9:56, 9:12, 9:57, 10:35, 9:49, 9:51, 10:23, 10:37, 10:00, 11:21, and last .2 @ 8:45. 



I'm debating as to how much whining I should put into this report, because it really was an extraordinary, gorgeous, well-organized marathon that I would definitely do again.  I guess I'll whine a little, but try to keep it brief, then talk about the abundance of "good stuff" about this course.   I wasn't at my best today, and I never run well in sunshine, and there was a headwind after about mile 10 or 11, and there were a ton of hills, with the exception of some long flat terrain after mile 20, and my left leg kept cramping up a bit, possibly because of the severe cant in the road during the first half, or possibly because of the warmth.  There. I think I'm done now. 


The course...  The Napa Valley Marathon is one of the most beautiful courses I've run, through vineyards and oak studded green hills.  For those who enjoy crowd support, you get it in little bursts at the cross streets as you run down the closed-to-traffic Silvarado Trail.  Or, UNtrail, as it is a two lane 45-55 mph highway.  The first 10 or 11 miles consists of rolling hills (pleasant) with a couple of steep, short hills thrown in (not pleasant).  From the mid point on, the hills become less steep but longer, culminating with the 1.3 mile 5% grade stretch that comes up around 19. (Already the memory elves are trying to erase it...)  After mile 20 or so the course is fairly flat and straight (which can be a little challenging mentally as you see all the miles stretching out before you).  In the last mile the course snakes through the town of Napa California, ending at a high school, where I had a nice cup of broth and a hot shower. Well, not terribly hot. Warm. 


First half...  It took me about 7 miles to feel "warmed up."  In spite of my mediocre splits, I was able to  get into a 9:30-9:20 pace by mile 4 - when I was traveling on flat or down hill that is. On the up hills, I eased up and stopped looking at the watch, careful not to "fight" the hills. The walk breaks in the water stops were about 30 seconds long.  The first 10 miles were the prettiest, I thought.  Throughout the course, the vineyards were incredible, and most of them feature a mansion in French Provincial or California Mission style, or some other jaw dropping form of grandeur.  The widely varying climate of this valley makes it possible to see giant cacti, pines, lemon trees, and oaks all in the same stretch of highway.


Second half...  The second half of my marathon was extremely challenging.  I wanted to find someone to draft on when the head wind started, but we seemed to enter the Carnage Zone a little early in this race, so all my candidates were either moving too fast, or dropping to a walk once I caught them.  But mentally, I think I did quite well.  Knowing by about mile 15 that I was not having a stellar day, I'm sure I could have slipped into some serious self-pity but I didn't.  There was a moment around mile 22 when I knew there was no hope whatsoever for a PR and felt a drop in my energy, but it didn't last long.  So many people were struggling at that point and I love, love, LOVE passing people in the last miles - it really gave me a boost to think about the fact that I was "hurting but still strong."  The left quad cramping up was so disappointing, but a completely different outcome from the same problem a year ago in Eugene (also a warm day with some weird paving); I was able to relax it enough to keep running.  The severe slowdown in mile 26 was me deciding to shuffle occasionally rather than surrender to more walking.  See my kick at the end?  Ouch. 


Flotsam...  I should also mention the very nice expo, and good speakers, including Dean Karnazes, who, despite what anyone will say about his character, is an amazing and inspiring runner.  Our hotel in Calistoga, though buggy (stuff not working, Best Western style), was a delightful .25 mile from the start.  The sun came over the mountains the very moment of the "...and the rockets red glare..." being sung by the amazing John Keston.   Mr. Sno and the lovely SnoFlake drove to Napa and ran the 5K (Mr. Sno barefoot as usual, a moving conversation piece).  They were there at the finish with my bag, joined by my sister, up from Oakland with her husband, neither of whom has ever come to any of my races.  And speaking of bags, THE BEST RACE SCHWAG EVER: the Napa Valley Marathon duffle or backpack (I chose the backpack). Lovely shirt and nice medal.  A wonderful marathon.

ST3-M Miles: 26.20
Comments
From Carolyn in Colorado on Sun, Mar 07, 2010 at 23:30:23 from 24.8.167.243

Well, congratulations on #20! You are absolutely amazing. Great job on the negative split, the kick at the end, and the positive attitude.

It sounds like it was a beautiful race and great in many ways, even if you weren't feeling your best.

Is Newport going to be #21? You don't have another marathon scheduled between now and then, do you? Though I wouldn't put it past you.

From SnoFlake on Sun, Mar 07, 2010 at 23:48:05 from 69.226.136.41

WOOHOO, GO MOM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HURRAY FOR MARATHON NUMBER 20!!!!!!!!!!! YAY!!!!!!!!

From Bonnie on Sun, Mar 07, 2010 at 23:49:09 from 64.119.33.134

Sno -- you rock! I miss you ... I need you at every race, you are my inspiration.

I want to figure out a way to get to Newport to be a part of your support crew.

xoxo

From nicole on Sun, Mar 07, 2010 at 23:49:39 from 67.170.27.155

CONGRATULATIONS! Way to push through the struggles and come through! Sounds beautiful, I wish there were pictures! Which marathon is next?

From auntieem on Sun, Mar 07, 2010 at 23:55:18 from 67.182.146.94

So happy to see your report at last! (I've been checking since, maybe noon?). Congratulations! Number 20 - unbelievable! Totally unbelievable to me, the distance weenie. After knowing you for a year (?) or so, I am just beginning to comprehend this distance thing and how incredible it is that you JUST KEEP DOING IT!!!

SO EXCITED FOR NEWPORT! Yes, Bonnie, come to Newport.

From jtshad on Mon, Mar 08, 2010 at 08:10:41 from 12.50.194.194

Congrats! Not feeling the best and running with "slowness" and still negative splitting is awesome.

Glad you enjoyed the race and bagged your 20th marathon!

From Solemate on Mon, Mar 08, 2010 at 11:39:17 from 76.103.182.254

Congratulations!! I enjoyed meeting you.

From JD on Mon, Mar 08, 2010 at 11:54:49 from 70.96.78.157

Congratulations on # 20! You're one strong runner. Negative split on a challenging second half course in a marathon. You are the endurance queen! Think you'll ever run an ultra?

From Marathon Dreamer on Mon, Mar 08, 2010 at 12:36:10 from 200.52.168.2

Excellent!!! I can't wait to run my first.... you give me hope!!!

From allie on Mon, Mar 08, 2010 at 12:39:41 from 67.177.0.102

awesome job! another marathon in the books. way to kick it in at the end. it sounds like a beautiful race.

From Snoqualmie Ridge Runner on Mon, Mar 08, 2010 at 22:32:32 from 76.22.10.204

Newport = Flatness

You are going to LOVE it!

Great job...those hills at the ridge are paying dividends for you...

From Snoqualmie on Tue, Mar 09, 2010 at 10:32:38 from 24.18.192.33

Thanks for all the nice words of encouragement, everyone!

Carolyn & Nicole - Newport is next (early June), plus a half-m at the beginning of May. (To be treated as speed work and rehearsal.)

Bonnie - That's so nice of you. You should come to Newport for *you* though. It's supposed to be an awesome course. I've got the world's nicest family following me around to all these gigs you know. And if the sun is blazing hot or the onshore breeze happens to be a typhoon that day, think how bad I'll feel that you came all that way to see me be mediocre again! :) Come on up for the race though. I'm sure you and Dean will love the beach and we would really enjoy seeing you again.

jtshad - You are a rock star to me. Thanks for "autographing" my race report! :)

Solemate - It was so great to spend some time with you! And thanks for the gift and introducing me to the masters champ. Incredible lady! You live in one of the most beautiful places I have ever been.

JD - I don't see myself ever running ultras, even though I do seem to have that ...um ...bent personality? I think I'd have to train on trails and I'm not comfortable on trails by myself. Maybe someday. Not anytime soon.

Jeffrey - You have given me so much encouragement. Thank you!!! I am a worrier by nature, so now my brain is starting to worry that I'm not used to running long distances on flat surface. (People say that can be hard.) I guess I'll just have to do more SVT running. Gravel = "moan."

From Dale on Tue, Mar 09, 2010 at 20:34:40 from 64.206.238.40

Wow, you're really good at finding challenging courses & conditions! Hills and winds and sun, oh my! And #20? Quite the accomplishment. Congrats on another well-fought battle.

From Scott Ensign on Tue, Mar 09, 2010 at 21:39:18 from 65.100.253.126

20 marathons, nice job, you are 17 ahead of me!

From Lysa on Wed, Mar 10, 2010 at 13:20:04 from 174.52.15.101

you are amazing! good job running through that time of month, I always HATE that. NO energy, lethargic and it seems to always mess with me mentally as well. You are a brave woman, 20 marathons!! That is incredible. congratulations!

From april27 on Fri, Mar 12, 2010 at 20:44:10 from 99.188.251.180

Yeah!!! Number 20...Sounds like a gorgeous race. Sorry it didn't go as well as you wanted but I think you still did well for all the rolling hills!

From Smooth on Sun, Mar 14, 2010 at 17:58:21 from 174.23.198.220

Sorry I'm late reading this! CONGRATS on marathon #20! You're amazing! Sounds like a nice marathon! You did GREAT consider the time of month, the hilly course, heat and leg cramps in the later part of the race. EXCELLENT JOB! What a STRONG marathoner you are!!!

From Mark on Tue, Mar 16, 2010 at 12:01:59 from 24.129.132.74

Sounds like a beautiful but challenging course, definitely on my wish list. Also on my wish list is the elusive negative split! Congratulations on one more solid marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another rest day, and I hope to start walking tomorrow, jogging by the weekend. The quads are still MIA but not worse today, which is unusual (I typically get a 2nd-day-worse DOMS.)

It's fun to be on this side of the race and to ponder and plan.  I like to make lists right away of my impressions and what I learned during the race. I always learn something.  For example, in this marathon I learned that it was more helpful to focus on getting to the next aid station than my usual "one more mile."  

I also make a list called "to be improved."  "Quad strength" always wants to be on the list, but it seems like sore quads are just part of marathoning.  "Better form in final miles" is definitely on the list.  "Psychology" is a big one too.  I intend to start practicing some visualizations to try to get over my fear of holding MP for all those miles.  I fear it, and that has got to go. 

It is so nice to be home.  The Cascades got a big dump of snow yesterday and it is just beautiful.  I missed my cats and my own bed so much.  Travel wimp.  ;)  

Comments
From Carolyn in Colorado on Tue, Mar 09, 2010 at 11:01:10 from 24.8.167.243

I'm impressed with the way you ponder and learn from your races. I appreciate it when you share the lessons that you've learned with us.

Welcome home.

From JD on Tue, Mar 09, 2010 at 22:20:02 from 209.183.51.129

I'm a travel wimp too. Enjoy this week; post marathon is a nice place to be.

From auntieem on Thu, Mar 11, 2010 at 00:04:25 from 67.182.146.94

Well, I don't know if fearing it is so bad, it just gives you something to go out there and CONQUER! Right? Fear presents challenge, and challenge leads to - triumph? I know the runs I fear the most are the ones that I feel the best after I accomplish.

Recovery sounds like it is going well.

From april27 on Fri, Mar 12, 2010 at 20:53:37 from 99.188.251.180

In Marathon Woman she pretended to sit for 11 minutes a day. Of course she started only being able to do it for 70 seconds. I thought I would do it too and so far I really like it. I'm up to a minute a few times a week now.

From Snoqualmie on Sat, Mar 13, 2010 at 10:12:32 from 24.18.192.33

"pretended to sit??"

From april27 on Sat, Mar 13, 2010 at 18:18:41 from 99.188.251.180

I hope this works!

http://www.how-to-exercise.com/images/IMG_4409.jpg

From Snoqualmie on Sat, Mar 13, 2010 at 22:16:10 from 166.205.137.10

Thanks, April. That makes more sense. It was a real non-sequeter there at first. Maybe I should add those to my day. It would help my skiing for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It's one thing to do something you love in the pouring rain, but no way am I going out there to walk.    A short, successful walk on level 8 incline on the TM.  Weirdly out of breath at first; I guess more than legs must recover. 

Check out this not-bike I saw at the marathon expo, ElliptiGO.  Watch the short video. 

Comments
From Carolyn in Colorado on Thu, Mar 11, 2010 at 11:44:05 from 24.8.167.243

That actually makes using a elliptical look fun. But I doubt I could go as fast as those guys in the video. Too bad those things are over $2000. I'm just going to have to stick to putting one foot in front of the other on the ground.

BTW, I don't blame you for not walking in the rain. You just ran a marathon. Do whatever you want to this week.

From Snoqualmie Ridge Runner on Thu, Mar 11, 2010 at 13:46:39 from 67.168.154.220

I wasn't about to go out there either...nasty cold rain...let's hope it goes away for the race on Sat.

From auntieem on Thu, Mar 11, 2010 at 15:06:03 from 67.182.146.94

I DID go out this morning, to the track. You made the right choice; its miserable.

The eliptobike looks kind of fun; at least it would eliminate the sore butt that I get after 60 miles on a regular road bike!

I do think that more than your legs have to recover after a marathon! Your lungs have worked hard too - enjoy!

From april27 on Fri, Mar 12, 2010 at 20:50:20 from 99.188.251.180

I refuse to walk in certain rains. A warm rain is fine. A cold windy one not so much!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

52F, gusty winds (13-21 mph).  Easy run w/ walk breaks.  

I've been going crazy from not being able to run, but I know that the time off is important.  All soreness was gone by Thursday, but I was feeling "weak as a kitten" when I climbed stairs. I'm doing better day by day, but I still had to add a significant amount of walking, especially on the hills.  My doc always wants me to take a period off from running now and then, and marathon recovery is the only time I actually comply.  Now I can check that box off.  Easy, short runs this week.  Maybe a longer run by next weekend. 

On Friday I did a little pool exercising in a fairly shallow pool we go to sometimes.  It's used for a Water Babies school, so in addition to being rather shallow (4.5' max), it is incredibly warm, almost unpleasantly so.  (I'm guessing about 95F.)  SnoFlake likes it, and has a great time swimming with friends there. I just did leg exercises under the water until I overheated, then I would rest a bit. 

SnoFlake and I volunteered at the local 5K yesterday and saw Jefferey and many of my running club friends participating.  No regrets at missing the 5K, but I did wish I could run again.   I think volunteering at a race is an experience every runner would enjoy. 

Brooks ST3 Miles: 5.00
Comments
From Carolyn in Colorado on Mon, Mar 15, 2010 at 10:58:46 from 24.8.167.243

I'm glad you comply and rest sometimes. You are very driven.

It's great that you volunteered at the race. I really should do that some time.

From Snoqualmie on Mon, Mar 15, 2010 at 11:15:39 from 24.18.192.33

I'm sure you would enjoy it! And you would know the right things to say, and not to say (e.g. "almost finished!" or "all downhill from here!").

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.450.000.000.003.45

48F, cloudy & breezy, and... dark again. (gr)  Easy run.  20 min. strength.

 A bit stronger today, but still sloooooow.   My first day back to strength training felt good, but now I have that shaky feeling in my limbs.  I hope I won't be sore tomorrow. 

Brooks T6 Miles: 3.45
Comments
From Carolyn in Colorado on Mon, Mar 15, 2010 at 11:31:52 from 24.8.167.243

All of us morning runners are grumbling about the dark this morning.

I bet you'll feel fine tomorrow. You're recovering very well.

From auntieem on Mon, Mar 15, 2010 at 15:11:02 from 67.182.146.94

Good to see you back out there! I hope I rest as sensibly as you have. I noticed on my schedule that I'm on the bike the day after the 50K. Not sure how I feel about that!

From JD on Mon, Mar 15, 2010 at 16:40:11 from 70.96.78.157

Don't you just LOVE DST! I hope "they" never change it! It's just so great!!

From Snoqualmie on Mon, Mar 15, 2010 at 16:46:16 from 24.18.192.33

Spoken like a true... sleep deprived person.

From Carolyn in Colorado on Mon, Mar 15, 2010 at 17:02:46 from 198.241.174.15

The best thing about DST is going off of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

58F, partly cloudy, windy (16-22 mph).  Easy run. 

Very tricky to dress today, due to the wind.  Feeling stronger.  I sure do love these shoes. (Asics Piranha) 

Asics Piranha Miles: 5.30
Comments
From april27 on Tue, Mar 16, 2010 at 22:19:26 from 99.188.251.180

Great run. What time was your run at? Just curious..b/c it is 58 at 4 pm this afternoon and I would be suuppper jealous if that was your 5am weather since I still get the 30's and low 40's!

From JD on Tue, Mar 16, 2010 at 22:30:17 from 209.183.51.133

Nothing like a shoe you really like to run in. Good to see the recovery moving forward.

From Snoqualmie on Tue, Mar 16, 2010 at 23:34:17 from 24.18.192.33

April- It was 5:30 AM. Sorry. Definitely warmer than our "normal" but we're still in an el niño pattern.

From Carolyn in Colorado on Wed, Mar 17, 2010 at 01:12:49 from 24.8.167.243

Nice run.

You like those shoes, eh? I'll have to check them out. I've been thinking that it's time to get myself some new shoes.

From auntieem on Wed, Mar 17, 2010 at 11:39:56 from 67.182.146.94

So glad to hear you like those shoes! I've been eyeing them for awhile. SOunds like you had the same weather in the morning that we had in the evening. It was quite nice all day, then, just as I prepared to go to the track, it began pelting rain and howling wind. It was one of the funnier track workouts I've ever had! Warm though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.450.000.000.004.45

Failed to get my minimum sleep, so I had to dreadmill it this morning.  :(  

The jury is still out as to whether getting a "run" is worth the misery.  20 min. strength work afterwards. 

Busy day, busy week.  

Brooks ST3 II Miles: 4.45
Comments
From Bonnie on Wed, Mar 17, 2010 at 15:52:20 from 128.196.228.134

It is worth it ... though I know what you mean! Welcome back to the land of the running again Sno!

From Metcalf Running on Wed, Mar 17, 2010 at 17:41:09 from 97.126.137.68

I have been rather out of things lately... When Bonnie says welcome back is it just because of your long run? Or something else? A run is always worth it!

From Carolyn in Colorado on Wed, Mar 17, 2010 at 17:45:08 from 198.241.174.15

I'll venture an answer since Sno says she is busy. Sno ran her 20th marathon on March 7, so she is in marathon recovery mode right now. That's what Bonnie is referring to.

I'll also weigh in on the jury question. I think it's worth it.

From Snoqualmie on Wed, Mar 17, 2010 at 19:19:18 from 24.18.192.33

Thx CofC. :)

From april27 on Wed, Mar 17, 2010 at 21:00:43 from 99.188.251.180

totally worth it! :)

From rAtTLeTrAp on Thu, Mar 18, 2010 at 00:21:06 from 76.121.76.165

It's always worth it once it's over. I've never finished any run and thought I should have done something else with that time. It's just getting through it that sucks sometimes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.340.000.000.004.34

32F; clear, dark, calm, and frosty.  Easy run w/ about half mile of faster pace before cool down, just 'cuz it felt so good!   20 min. strength workout. 

The recovery is going well.  Hate the low miles but love the extra sleep!  

Asics Piranha Miles: 4.34
Comments
From Carolyn in Colorado on Thu, Mar 18, 2010 at 11:47:30 from 24.8.167.243

Yeah for feeling good!

You've still got decent miles this week, just not up in the stratosphere like you're used to.

From auntieem on Thu, Mar 18, 2010 at 15:37:22 from 67.182.146.94

The faster pace felt good! That's a great sign that you are recovering(ed). I hope you are having some of our fantastic weather; it really doesn't get better!

From montelepsy on Thu, Mar 18, 2010 at 16:12:23 from 64.235.121.163

I love low miles! In fact, I think I'm beating you in lower miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.670.000.000.007.67

52F; very windy (20-25 mph) and a bit overcast. 1 mile easy, 7 mi moderately hard, .67 cool down.

I was on a bit of a time crunch to get home this morning, so no club run and no longer run yet.  Under the circumstances, I decided to see what some faster paced running felt like.  After the warm up I kept the pace around 9:45, give or take for hills and wind.  Everything felt great.  I'm ready to start building back up next week.  :D

Good luck to everyone racing this weekend!  I'll look forward to race reports later today, and tomorrow.   

Asics Piranha Miles: 7.67
Comments
From Carolyn in Colorado on Sat, Mar 20, 2010 at 20:16:23 from 74.40.148.80

That is really windy. It sounds like you're good and ready to start building up back next week. You'll be back up to the long runs in no time.

From JD on Sat, Mar 20, 2010 at 21:46:28 from 32.176.22.176

Windy! Nice running. You're very smart the way you're recovering and getting back into it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.710.500.000.004.21

47F, showers.  Easy run w/ 1/2 mi faster before cool down. 

Refreshing light rain!  It's so hard to dress for rain at these higher temps.  I don't like the feeling of getting "soaked" clothing, so I tend to wear more than I need.  The light rain felt fantastic once I got too warm.   

Brooks T6 Miles: 4.21
Comments
From Dale on Sun, Mar 21, 2010 at 14:27:21 from 69.10.215.11

Dry & hot or soaked and wet are the 2 choices, I think. But I guess we should not be complaining after the "winter" we've had, huh?

From Carolyn in Colorado on Mon, Mar 22, 2010 at 11:14:07 from 24.8.167.243

Having two variables (temperature and precipitation) makes it tricky. I'm glad you have such a positive attitude about running in the rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.840.000.000.004.84

42F, cloudy and calm, a few sprinkles.  Easy run w/ form drills. 20 min strength work.

This is the best marathon recovery I've ever had.  Today's run was so much fun. When I was doing the form drills, I just shot forward and my pace was dropping into the 9s without much extra effort at all.  

So here's the formula, for my future reference:

week 1 - no running, walk as much as I can.

week 2 - short runs with added (brief) intensity as soon as it feels good.

3rd week - (this week) begin running longer but still no long, intense speed work. 

So my mileage for March will be ka-ka, but I think I'll be more healthy and fit for the training to come.  Still no injuries, 8 years and counting.   :D 

Brooks ST3 Miles: 4.84
Comments
From Carolyn in Colorado on Mon, Mar 22, 2010 at 13:01:21 from 198.241.217.15

Excellent! I'm glad you've found your magic formula for marathon recovery. Make it through the ka-ka mileage for March and then you'll be all set to ramp up that training for Newport!

From Snoqualmie Ridge Runner on Mon, Mar 22, 2010 at 13:55:04 from 67.168.154.220

AFter my first marathon I took it super easy and came back nicely...the 2nd one I came back right away and got injured and was off 3 months minimum so I see the benefit you are talking about. Glad to hear you are doing so well!!

From april27 on Mon, Mar 22, 2010 at 15:48:38 from 209.7.14.179

Wow you have been running for a long time! that post race schedule sounds great!

From Dale on Mon, Mar 22, 2010 at 15:52:21 from 69.10.215.11

That no injuries part sounds wonderful. Unfortunately, I'm not that disciplined. Great that you've found a routine that works!

From JD on Mon, Mar 22, 2010 at 20:00:23 from 209.183.51.66

You do recovery right!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

41F; partly cloudy, calm, w/ 1 weird little patch of light fog.  G-A run. 

First frog song of the season!  Also saw a baby rabbit.  Such signs of Spring!  

I had a nice run, despite some soreness. Yesterday I did a mega-cleaning of my house in preparation for some guests coming today.  I woke up feeling stiff all over. And it took about 3 miles to lose my Inner Senior and find my Inner Twenty Year Old.  

Brooks ST3 II Miles: 7.08
Comments
From Carolyn in Colorado on Tue, Mar 23, 2010 at 12:33:13 from 198.241.217.15

Well hey, at least you found the Inner Twenty Year Old.

I'm thinking of getting some Asics Piranhas. Would you wear them for longer distances or just for short track-type stuff?

From Snoqualmie on Tue, Mar 23, 2010 at 13:41:50 from 166.205.137.149

The Piranhas are not intended for long distaces, but I am going to see how far I can take them. The way I learned about them was seeing Beautiful Older Lady wearing them at Nookachamps. She told me she wears them in marathons as well. She's about 65 and beats me by a long shot in every race, 5K to the marathon.

From Metcalf Running on Tue, Mar 23, 2010 at 15:19:06 from 97.126.137.68

Glad you kicked the inner senior in the but LOL :) nice run!

From JD on Tue, Mar 23, 2010 at 15:23:22 from 70.96.78.157

Inner senior. You crack me up.

From auntieem on Tue, Mar 23, 2010 at 18:03:06 from 67.182.146.94

Hooray for the inner 20 year old!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.020.000.000.004.02

40F, mostly clear.  Easy run. 20 min. strength work.  

Short and sweet...  :) 

Asics Piranha Miles: 4.02
Comments
From Carolyn in Colorado on Wed, Mar 24, 2010 at 11:24:32 from 198.241.217.15

Both the run and the post (short and sweet, that is).

From JD on Wed, Mar 24, 2010 at 19:04:11 from 70.96.78.157

My favorite kind of run.

From Smooth on Thu, Mar 25, 2010 at 00:49:46 from 174.23.198.220

NICE!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.630.000.000.008.63

48F, raining, breezy at times. G-A run. 20 min. strength work.

I am really pleased with this run.  After about 2 miles of very easy, gentle pace, I concentrated on form and got my pace down to 9:45 for the rest of the run, excepting a half mile cool down.  Normally my post-warm up pace would be closer to 10:20-10:40.  Everything feels great.  

Ladies only...  I have not been sleeping well at all for the past month or so, but fortunately the effects of broken sleep don't usually hit me until the afternoon and so do not affect my running.  I'm looking forward to talking to my doc again today; I cannot continue like this.  I get about 2 hours of sleep at a time, punctuated by severe hot flashes that wake me up.  I wish I could just pull the reproductive plug and be done with it, but that's not evidently what Mother Nature has in mind.  About a year ago I had this problem and "fixed" it with an herbal supplement called Vitex.  But I have been experiencing increased hair loss and found out recently that Vitex can have that side effect. Well, I'd rather have hot flashes than be bald, so I dropped the Vitex, even though the hair thing might be biotin shortage, or low ferritin, or a number of other things.  If you know anything about this issue, drop me a line.  If you're young and free of hormone issues, count your blessings.  :) 

Asics Piranha Miles: 8.63
Comments
From Carolyn in Colorado on Thu, Mar 25, 2010 at 16:07:00 from 24.8.167.243

Oh Sno, you're scaring me. I suppose I'm too young to give you any advice. But I'm feeling particularly old today.

Good job on the run, by the way.

From auntieem on Thu, Mar 25, 2010 at 22:07:27 from 67.182.146.94

Sorry about the sleep troubles; I wish I could help. That has not plagued me, although I am warmer at night in general.

From april27 on Thu, Mar 25, 2010 at 22:20:09 from 99.188.251.180

I'm am young but can't say I"m hormone free. Are you opposed to getting a sleeping pill?

From Snoqualmie on Fri, Mar 26, 2010 at 10:39:36 from 24.18.192.33

Thanks, April, but yes I am opposed to any narcotic intervention.

The doc gave me a bioflavonoid called Hesperidin yesterday, to be taken at bedtime. I believe it may have helped. I only woke up 3 times instead of 5 or 6. It should help more as time goes by. Comes from orange peels. Isn't that amazing? http://www.shopwiki.com/_HMC-Hesperidin+60+Capsules?o=259404848&s=728766&

From Smooth on Fri, Mar 26, 2010 at 11:11:16 from 174.23.198.220

Sno, I have had night sweats for years, starting in my mid-30s. I'd wake up drenched, luckily only once or twice at the most and I was always able to fall right back to sleep. I have tried estrogen cream, soy product w/ no relief. So I just lived with it. Thankfully never had hot flashes. Now that I'm post-menopause, the night sweat is less frequent. I don't know how old you are. But the average age for menopause is 52.

Looks like you have tried many remedies. Hopefully the Hespiridin works! GOOD LUCK! Loosing sleep or hair is frustrating!

From Snoqualmie on Fri, Mar 26, 2010 at 11:18:45 from 24.18.192.33

Thanks, Smooth. I'm 51. My current healthy lifestyle helps I'm sure, but I also have to "pay" for the decades of sugar addiction and other unhealthy habits that have damaged my endocrine system. I can't wait for the end of this tunnel!

From Bonnie on Fri, Mar 26, 2010 at 11:45:49 from 64.119.33.134

Sno -- I feel your pain. I have some issues too - I might look into the vitex and Hesperidin (thanks for the tip). The hot flashes don't bother me much, yet, but I am having other "issues" that are not much fun. I am going through early menopause (I knew I would because of some serious health issues and surgery I had a couple of years ago). I do know that a very good friend of mine recently had some horrible issues when running (felt like anemia but bloodwork was fine). They did some testosterone and estrogen bloodwork and she was seriously low - she is now on premerin and all is well. I have not decided how bad things have to get before I will take medicine, if many more races are ruined, then maybe I will.

Being a woman is not for sissy's ;-)

From april27 on Fri, Mar 26, 2010 at 15:31:55 from 99.188.251.180

Sno--I sort of figured at much. I hope the orange peals work. that sounds awesome!

From Marathon Dreamer on Sat, Mar 27, 2010 at 02:13:14 from 200.52.168.2

I have to ask Sno- when did you stop sleeping well and when did this all start happening with the night sweats? They may be 2 different issues and although they may have occurred at close times, it doesn't mean that they are cause and effect. I have a medical background and tend to look at things in the way of applying a bandaide.... but finding the source. When did you last see your physician? Have you had your thyroid checked recently? Any other symptoms that you attribute to dehydration, age, or running? Any major changes in weight, stress? I would be glad to help you.

From Snoqualmie on Sat, Mar 27, 2010 at 20:31:52 from 24.18.192.33

Marathon Dreamer, You are so kind! Thank you very much for your concern and your interest. I am working closely with my doc right now, actually. I am as sure as I can be that it's the hot flashes waking me up. I normally sleep like a log, always have. When a hot flash strikes, the heat is just unbelievable, and I get drenched in sweat too. Pretty hard to sleep through that. I've also now added a phytoestrogen, Black Cohosh, to the treatment protocol. I will try to remember to add a comment here if anything changes, just fyi. Thanks again, everyone, for your kind support!

From Snoqualmie on Sat, Apr 03, 2010 at 15:43:58 from 24.18.192.33

UPDATE... I have been on the Remifemin (Black Cohosh) and Hesperidin for about a week now and the nightly "fire alarms" have gone down to about 2-3 per night instead of 5-6. It's supposed to take 2 to 4 weeks to really work, but I'm pretty pleased to be seeing improvement. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.590.000.000.0017.59

High 30s, low 40s F. Overcast w/ some patches of blue (once it got light out).  Endurance run, club run, Leg Builder Hill. 

Oh long runs, how I have missed you!  I am on a pretty short leash this morning (time-wise) so I got up quite early and had run a little over 10 miles by the time I got down to the club run.  Didn't quite make the 18 miles that I planned, but it doesn't matter.  When I ran out of time, I felt like I could have easily run a few more miles.  Woohoo!  The L.B. Hill did kick my butt more than usual though.  Comin' back.  :) 

Brooks ST3 II Miles: 17.59
Comments
From Carolyn in Colorado on Sat, Mar 27, 2010 at 12:58:54 from 24.8.167.243

Wow. Nearly 18 with gas still left in the tank, even with the leg builder hill. Great work!

I'm glad to see you back doing the long runs.

From Snoqualmie Ridge Runner on Sat, Mar 27, 2010 at 18:41:37 from 67.168.154.220

nananabooboo I ran more than you today :-)

I wish I hadn't as it almost killed me. I hit that hill last week and this week was off. How do you run these long runs every single weekend?? Toughness!

From JD on Sat, Mar 27, 2010 at 19:20:09 from 70.96.78.157

I'm happy to see you two reunited. Although I don't understand how you can spend so much time together. Once every two or three weeks is all I can handle of that Long Run character.

From Snoqualmie on Sat, Mar 27, 2010 at 20:33:18 from 24.18.192.33

Hahahahaha! We were made for each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.860.000.000.004.86

High 40s, cloudy with sun breaks.  Recovery run. 

My quads are just a little sore, but otherwise I'm feeling great today.  My 3rd and final week of official marathon recovery is now complete.  :D    

Mon-Sun weekly total: 47.02 miles 

Asics Piranha Miles: 4.86
Comments
From Metcalf Running on Sun, Mar 28, 2010 at 20:51:02 from 97.126.137.68

Nice miles for a recovery week! Looks like you are ready to start ramping up the miles for your next race :)

From Carolyn in Colorado on Mon, Mar 29, 2010 at 10:13:11 from 24.8.167.243

Congratulations on finishing official recovery! I guess you're raring to go for the next marathon now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.720.000.000.006.72

47F, very windy, and extremely heavy rain. May have been mixed with hail for about 5 minutes. Easy pace, just trying to stay out there.  15 min weights after I dried off & changed.

I was soaked through before I got to mile 3, complete with audibly squishy fish.  (A baptism for my new Smartwool socks I bought this weekend with my REI dividend.)  So here are some good things about my run today: 


It wasn't a treadmill run.

I stayed out the whole time I intended to, earning me huge Macho Points.

Rain is good for the earth. 

It wasn't a treadmill run.

I've had relatively few "soakers" this winter, so I was due for one. 

I doubled back after half a block to switch to my thick, stranded woolen mittens - hands stayed comfy longer. 

It wasn't a treadmill run.

The weight of water in my shoes probably gave my legs a good strength workout. 

I remembered to put my cell phone in a zip lock bag. 

I didn't have to run long this morning, or do any speed work. 

It wasn't a treadmill run.


Brooks ST3 II Miles: 6.72
Comments
From auntieem on Mon, Mar 29, 2010 at 11:25:55 from 67.182.146.94

You forgot to mention that its over!

From KP on Mon, Mar 29, 2010 at 11:26:39 from 65.208.22.25

Way to stay positive! And, I agree... the best part is that it wasn't a treadmill run.

From Metcalf Running on Mon, Mar 29, 2010 at 11:37:31 from 207.225.192.66

Love your positive attitude... I need to get more if that :)

From JD on Mon, Mar 29, 2010 at 16:43:39 from 70.96.78.157

Hardcore running in those conditions. As much as you love the treadmill, I'm surprised you didn't just opt for a treadmill run this morning. :-)

From Running Donkey on Mon, Mar 29, 2010 at 18:19:38 from 208.77.153.6

HUGE macho points is right! When I left the Ridge at 5:45 this morning (for my treadmill run at the gym) all I could think was "thank goodness I'm not running in this rain". You're my hero today!!Way to stay positive & stick with your goal!

From april27 on Mon, Mar 29, 2010 at 18:29:22 from 99.188.251.180

good run!

From Snoqualmie on Mon, Mar 29, 2010 at 21:56:48 from 24.18.192.33

RD- I had to do a double take there... Snoq Ridge is not that big and here we keep increasing our "share of blog." You're the 4th that I know of. So glad to have you. Thanks for the comment, and I look forward to following your progress. Do you know about Mt Si Running Club? I am usually there but won't be this week due to a family commitment. Saturday, 7 AM, Centennial Park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.410.000.000.007.41

36F; rain mixed with snow, changed to light rain around mile 4. General-Aerobic run. 20 min. strength.  

This precipitation was entirely tolerable after yesterday's deluge, and I had a very pleasant run.   

Fellow females... if you lift weights at home, as I do, you might be interested in this book, The New Rules of Lifting, For Women.  I skipped over a lot of the book and am mostly using it for instruction on specific exercises.  One thing it has convinced me is to lift heavier weights.  We'll see how that goes.  

Asics Piranha Miles: 7.41
Comments
From Carolyn in Colorado on Tue, Mar 30, 2010 at 12:21:15 from 24.8.167.243

Snow, eh? I'm glad to hear that it was a pleasant run.

Thanks for the book recommendation. I'll have to take a look, though I have been neglecting strength training lately because I've been running too dang much.

From Metcalf Running on Tue, Mar 30, 2010 at 12:43:43 from 207.225.192.66

Sounds like an interesting book, I will have to check it out. I think as we get older weight training is very important.

I'm glad your run was good even with the snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.610.000.000.678.28

38F; partly cloudy w/ moonlight, wet streets but no precip. and little to no wind.  Hill repeats (VO2 & leg strength workout):   2.8 mi w.u.,  6 x 1 min. on ~10% hill w/ 2 min recov. between reps.  All reps .11 miles except last rep .12:  9:16, 9:03, 9:15, 9:05, 8:41, 8:22. 

A very satisfying workout.  The first rep felt horrible, as always. Penultimate and final reps were faster "on purpose," and I'm so pleased I could do it.  My legs were shaky and "dead" for about 15 minutes after the hill reps, but then I finished the run feeling great.

And now, for Sno's Online Therapy Session...  

My daughter (aka SnoFlake on the blog) was scheduled to be in a horse show this Saturday, and we've been preparing for it and looking forward to it for months.  Last night we got word that the show is being postponed due to rain. The new date is May 1, the day of my running club's inaugural Cinco De Mayo Mini-Marathon (half-mar).   We are both very upset. SnoFlake really wants me to go to her show, but she also would hate for me to miss my race, bless her heart.  

After sleeping on it, and letting it all rattle around in my brain while running this morning, here are my thoughts. I'm inclined to try to find a way to hush my inner two-year-old. (ie "I want what I want!")  I'll have many races in my future, but I have only one "daughter's first horse show." We don't even have a horse (her teacher lends her one of his), and I have no idea what role her hobby will play later in her life.  But she has worked so hard and improved so much.  And she wants me there.  I do not take for granted that my presence is important to my teenager; to me it is an honor.  And at how many marathon finish lines have she and Mr. Sno shivered, waiting, waiting, for me to come in?  

There is actually some chance the horse show could be delayed a second time for rain. It's the Pacific Northwest after all!  I was planning only a mini-taper, so I do not have to officially bail until I'm right up against the date.  And perhaps missing the half-m will be a blessing, in that I will not lose a week of taper and a week of recovery; that's two extra weeks of hard training that will go into my June marathon.   

"When in doubt, go to the rocker."  If I close my eyes I can put myself in the big Rocking Chair of the Future: I am 80 or 90 years old and I look back upon difficult moments of my life, and ask, "Did I do the right thing?"  When SnoFlake went to bed last night, she declared she would not go to the show if I had to miss my race or if I would not be there for the show.  That just won't do.  This is really, really important to her.  I think I need to dry these tears and never let my girl see how badly I want to be selfish and have my own way.  I think the Rocker says, "horse show."  What do you think? 

Asics Piranha Miles: 8.28
Comments
From Carolyn in Colorado on Wed, Mar 31, 2010 at 12:50:47 from 24.8.167.243

Great job on the hill repeats. By the way, I love the word "penultimate," almost as much as I love "antepenultimate". And I just discovered that "preantepenultimate" is a word.

As for the horse show/race decision, I think you've got to go to the horse show. Your next key race is the Newport marathon anyway, right? So skip the half, fun as it would be, and power through your marathon training rather than losing two weeks, as you said to tapering for and recovering from the half. That's my two cents.

From KP on Wed, Mar 31, 2010 at 13:02:17 from 65.208.22.25

What time is the horse show? Or what time will she be competing? If it isn't at the same time as your half, why not do both? If it is at the same time, then definitely the horse show.

This is coming from a young person's point of view - Although I would hate to take away from my mom's activity, I really would want her there and would be hurt if she didn't come.

From Snoqualmie Ridge Runner on Wed, Mar 31, 2010 at 14:59:13 from 67.168.154.220

Always err on the side of "doing it for the kids" as they may not say it, but they will always remember that "Mom thought I was more important than her race"... Good Call there Sno! You might just receive some good carma on this upcoming marathon from it. :-)

From Dale on Wed, Mar 31, 2010 at 16:28:14 from 69.10.215.11

Nice hill repeats.

Ditch the horse show....that sport gets way too expensive in a very short period of time!!! Trust me, I'm practically a part-time geographical bachelor with the amount of time my wife spends at the barn with her horse!!! Started off with lessons, then a saddle, then a horse, then full time training, then a trailer, then a more athletic horse. We have a separate horse bank account just to make sure we don't run thru all the money paying for the horse stuff!

Okay, now seriously, you already know what to do and don't really need our, ahem, *wisdom*. Go run the new Bainbridge Island half the weekend before (www.bainbridgeislandrun.com) and enjoy the horse show.

From JD on Wed, Mar 31, 2010 at 18:30:31 from 70.96.78.157

Horse show. Without a doubt. Sno Flake's a lucky kid.

I really like the "go to the rocker" method.

Good job achieving that shaky and dead feeling in your legs. Hurts so good!

From Bonnie on Wed, Mar 31, 2010 at 21:41:23 from 128.196.228.134

Horse show for sure ... SnoFlake is a most supportive daughter and has gone to many races (and enjoyed them immensely). The horse show is her day to shine! Go getum SnoFlake!!

BTW ... you are a great Mom AND I love the rocking chair!

I need to get some recipes from you -- Dean is trying the Paleo diet (we have the book for athletes) and I don't know what to make for him for dinner, suggestions? You have my email. Thank you wise woman!

From auntieem on Wed, Mar 31, 2010 at 23:08:40 from 67.182.146.94

Oh, that's a tough one, especially since its her FIRST show. Having been to my own daughter's horse shows, I can assure you that they are absolutely precious. I think you'll be sorry if you miss it :).

From Snoqualmie on Thu, Apr 01, 2010 at 08:46:35 from 24.18.192.33

THANK YOU EVERYONE! ...for so much support, humor and kind words. I had pretty much made up my mind in favor of the horse show, but you guys helped make me feel really good about it. Pity Reduction Team to the rescue!

Dale - we can always mortgage the house... ;)

Bonnie - PM'g you later about food when I have some time.

Time to go run now...

From Metcalf Running on Thu, Apr 01, 2010 at 10:28:35 from 207.225.192.66

Love reading all about the bloggers days and what is going on in their lives besides running... Everyone is always so suportive.

There is always races... but our kids are only kids once. I can't wait to hear about the show and the race :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.710.000.000.004.71

38F; partly cloudy w/ gibbous moon; dry and calm. Easy run. 25 min. strength.

This was supposed to be a "recovery run," but I didn't feel I needed any recovery. Yay for that!  Energy level good and legs felt good.  

What is the deal with Under Armour?  I love thrift shops, and recently found a UA top in my size for $5, so I thought I'd try it out. I'm sure they are at least 10 times that price new.  Now I wish I had my 5 bucks back.  I was chilly and a bit uncomfortable (tight under the arms) in this top.  What is UA for and why is it so expensive?  I would prefer my Smartwool tops to this one any day, and if it were warmer I'd just go with a normal tech-fabric shirt.  Someone enlighten me please.  :)

Did you know that sugar is 4 times more addictive than cocaine?  Willpower, schmillpower. A clinic in Northern California uses amino acids to change their patients' brain chemistry and kick sugar addiction.  You can take their online quiz.  But you're going to have to burn your USDA Food Pyramid. 

Lunaracers II Miles: 4.71
Comments
From JD on Thu, Apr 01, 2010 at 12:00:19 from 70.96.78.157

It's great your energy level is on high.

I sometimes feel powerless against the doughnut.

From Snoqualmie Ridge Runner on Thu, Apr 01, 2010 at 12:11:29 from 67.168.154.220

Sno, I went ahead and posted that on my FB page...makes sense!

From KP on Thu, Apr 01, 2010 at 12:13:51 from 65.208.22.25

I love Under Armour! What did you get? Cold gear? Hot gear? I have to say that it gets a bit itchy sometimes, but I do love the stuff. I use their tights in the winter. They are fab!

From Carolyn in Colorado on Thu, Apr 01, 2010 at 12:23:31 from 24.8.167.243

Congratulations on feeling great and not needing recovery. See how strong you are!

As for Under Armour, I've never tried it, but I do love the Smart Wool.

I took the quiz. I got pretty low scores. Maybe I was being too generous with myself. I do like a little piece of chocolate now and then, but I don't feel out of control. I could certainly cut back, though. I wonder if some people are more susceptible to the sugar addiction than others. In one of the books I read recently, maybe it was one that you recommended, it talked about how some people are hooked to nicotine after one cigarette, while others can smoke occasionally for years and never become addicted.

In any case, thanks for posting the link. I'm always interested in learning more.

From Metcalf Running on Thu, Apr 01, 2010 at 12:40:35 from 207.225.192.66

I have not took the test yet because I know that I'm a sugar addict :) I have been much better lately, trying to eat much cleaner. I have been off soda for over a month, only drink stevia in my herbal tea/ice tea or lemon aid. But I know in the back of my mind I could be out of control.

Good to see that your run felt so good... you are getting so strong!

Don't know anything about UA or smart wool LOL

From Snoqualmie on Thu, Apr 01, 2010 at 12:58:19 from 24.18.192.33

KP - I'm not sure what it is. Looks like a simple crew neck top. Very thin and very tight. Size Small - do you want it? I'll mail it to you as a gift. After laundering of course. ;)

From Snoqualmie on Thu, Apr 01, 2010 at 13:07:06 from 24.18.192.33

Lori - Congratulations on dumping the sodas! I know that is hard to do, but they are just worthless. I hope you will look at that quiz website. I have heard Julia Ross in interviews and I have a great deal of respect for her work. Good health!

From KP on Thu, Apr 01, 2010 at 14:12:17 from 65.208.22.25

Size small... in my dreams!

Keep it and try it in different weather conditions. You might grow to like it. I can tell you that UA stuff is very expensive though. You got a great price!

Wanna know how drastic our winters are here? I didn't even know smartwool made clothes! I love their socks... I thought that was all they did! I'll have to look up some of their clothes online as I'm a huge fan of the socks!

From Running Donkey on Thu, Apr 01, 2010 at 19:30:40 from 208.77.153.7

I heart smartwool & icebreaker!! I've steered clear from UA because I'm scared of change... ;) Icebreaker can be pretty spendy as well, so I hunt for bargains on steepandcheap.com

I find that if I stay away from sugar I don't crave it, but once I have a little - I go overboard. Let's use yesterday as an example: I had 1 mini peanut butter cup in the morning, then continued to eat them through the day. I left the office with a total of 12 in my belly. Peanut butter cups are my cocaine. Sad but true.

From auntieem on Thu, Apr 01, 2010 at 21:49:15 from 67.182.146.94

Underarmour was developed for ski racers to wear under those race suits they wear! It is thin, true, but not all that warm. Its more of a wicking layer, so you'd wear it next to the skin, then a warmer layer over the top. More appropriate for skiing than running.

I love Ibex (another vesion of smartwool and icebreaker) for outdoor sports in general, but for running I just prefer a technical top 'cause I get warm when I run.

From april27 on Fri, Apr 02, 2010 at 21:20:20 from 99.188.251.180

Good site--I took the quiz...not really surprised. I"m an addict!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.165.000.000.0020.16

High 30s - low 40s F;  first 12 miles: rain showers w/ snow mixed in and very windy at times; last 8 miles: dry, cloudy w/ sun breaks and occasional gusty wind.    Endurance run, club run w/ MP, Leg Builder Hill, and finished around the Ridge. 

Some women whom I know from the neighborhood came to the club run today (I have mentioned them before; they run together weekday mornings but are too fast for me usually.)  I decided to throw caution to the wind and run with them and the pace turned out to be between 9:00 and 9:20 most of the time.  Insto-presto, marathon pace workout!  :D  

Well, I had a feeling I'd pay for it later, and the last 4 miles of my 20 were pretty hard.  I think it was worth it.  It sure was fun (the MP part, not the last 4 miles).  

Also present was a new woman, trying out the club for the first time, and she ran with us as well.  I was enjoying her company, and feeling a bit awed by her tall, slender self, running all gracefully and effortlessly.  Then she told me she is a Smartwool Sales Rep, and I had to elevate her to Goddess Status.  Naturally, I had to gush about the many ways in which Smartwool products enrich my life. I would have earned myself Blabbermouth Status with her, except that the fast pace precluded my talking for as long as I could have. 

I'm so lucky I didn't have to run yesterday, in the horrible storm.  We were absolutely hammered with rain, wind, hail, and sleet yesterday morning. At my house the wind speed got up to 42 mph.  All my porch furniture crawled up on itself in one corner of the deck, and my yard waste bin got scooped out of its little niche and thrown into the middle of the back lawn.   So I was not surprised to see the branches everywhere this morning.  One tree down as well.  It made me appreciate the relative mildness of this morning's weather. 

Shoot, I've got so much to say today... OK, coming to the end soon.  Mr. Sno & I bought a pull up bar for our little home gym, and it arrived yesterday.  Guess how many pull ups I can do?  Zero!  Wow, lucky me to have so much room for improvement!  ;)   SnoFlake, my young gymnast, loves it and can do all kinds of tricks on it. 

Last thing - some folks have been asking me what I eat lately and I wanted to share the yummy dish I made when I came home from my run...  Saute 1/2 C red cabbage, 1/2 C celery & 1/4 C onions in a heaping T of coconut oil (more stable, for higher heat cooking). Salt and cook on medium high until the veggies have softened a bit.  Add 2 scrambled eggs & lower heat.  Stir continuously while cooking for 1 minute.  Top with cheddar cheese (I like Organic Valley Raw), turn off the heat and put a lid on the pan.  Go do something else for a minute or two.  When you come back the cheese should have melted a bit.  Scoop onto plate and top with Muir Glen Organic Salsa.  I also ate a piece of thick slice bacon from Thundering Hooves.   A good source for finding pasture raised meat near you is eatwild.com.  

Happy Easter to my Christian friends!   

Brooks ST3 II Miles: 20.16
Comments
From Bonnie on Sat, Apr 03, 2010 at 15:44:20 from 64.119.33.134

Except for the bacon part that looks absolutely YUMMY Sno! I might have to try that! Thank you. You had SUCH a good run today, imagine meeting up with a SmartWool rep and all! I am so happy that you joined the running group ...

Have a wonderful rest of the weekend!

From Snoqualmie Ridge Runner on Sat, Apr 03, 2010 at 16:07:22 from 67.168.154.220

You are amazing! I was going to try that hill today but decided against it. Way to knock it out of the park... hope you have a great weekend!

From Carolyn in Colorado on Sat, Apr 03, 2010 at 16:32:14 from 24.8.167.243

It's like you had three or four runs all rolled into one this morning! And you dealt with some tough conditions too, but I guess not as tough as yesterday would have been.

I think it's way awesome that you met a Smartwool rep. I love Smartwool stuff too. I wore Smartwool socks today. I wear them most days.

Thanks for the recipe!

From Dale on Sat, Apr 03, 2010 at 18:39:27 from 69.10.215.11

Those MP miles will pay off. So will the last 4 miles after the MP miles when you were tired. Consider it mental training.

From JD on Sat, Apr 03, 2010 at 18:52:53 from 166.183.28.236

Great run. Of all the people to run into, a Smartwool rep. You must have been on cloud nine.

When is your illustrated Cooking/Running/Knitting/Nutrition/Living book going to be ready for publication? Lol! Seriously though. You have a lot of great information, and ability to write well.

From Metcalf Running on Sat, Apr 03, 2010 at 20:17:24 from 97.126.137.68

All I can say is Love your blog :)

From Snoqualmie on Sun, Apr 04, 2010 at 01:03:29 from 24.18.192.33

You all are such good listeners. Thanks!!

From april27 on Sun, Apr 04, 2010 at 10:33:41 from 99.188.251.180

wow smartwool rep?? Glad to hear she runs. Was she all decked out in smartwool? YOu did mention it was chilly!

Thanks for the recipe. Sounds delicious!

From Running Donkey on Tue, Apr 06, 2010 at 17:17:18 from 208.77.153.6

Nice Saturday run! I was forced inside for my long run on Friday (since I couldn't do Saturday). The weather on the Ridge was horrible!! I was thinking about showing up for the Saturday run group one of these weekends, but you mentioned the Smartwool rep was "trying out". Or did you just mean that she was "checking out" the group? Not sure that I could qualify if there is a pace everyone keeps. I would love to be in the 9:20 pace, but I'm about 9:40 on most days. Maybe joining the group would push me to the next level?! Any more tips you could give me on the group would be awesome! Looking forward to meeting some local runners :)

From Snoqualmie on Tue, Apr 06, 2010 at 17:31:18 from 24.18.192.33

You would fit right in. The reason I often have no one to run with is that my long run pace is around 10:30. There are always faster people, and often slower ones, but I seem to be in a little niche of my own. (ETA - I run *to* the club as well if you ever want to do that with me.)

The group breaks up by pace. What happens is this: we all arrive and kind of hang out under the picnic shelter at Cent. Park until it's time to start. Then when it's time to start, Sean usually makes announcements about upcoming races and asks people what races they may have done in the last week. He also introduces new people. Then he breaks us up by pace. "Who's running 7 to 8 minute miles? 8 to 9? 9 to 10?" Hands go up; people see who they'll be running with. So it's mostly little groups of 3 or 4 people, plus me and my imaginary friends. No, actually I *have* had someone to run with for the past few weeks, but it was pretty lonely in the worst winter months.

Then we all say goodbye and off everyone goes. Some people head towards the high school for the track, some to the Mill Pond Rd, which is a pleasant run, some to the SVT.

I am planning to be there on Saturday. Be sure to let me know who you are if you come. On weekdays I run at around 5 AM if you ever want to join me. (PM me.) :)

From Running Donkey on Tue, Apr 06, 2010 at 17:55:25 from 208.77.153.6

Sounds great! I'll plan to be there next Saturday, the 17th (since I have Mt Si this weekend I'll skip my Saturday run). I'm excited!! I just might take you up on some of those 5am runs. We'll chat when we meet at run group. Yippee!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

48F; sunny, with clouds starting to move in; very windy (20 mph, gusts to 33), felt mostly in open spaces.  Recovery run. 

I'm always glad when I finish a recovery run; they certainly help loosen everything up.  

If you read my post from yesterday, you know that we got a pull up bar, and that I cannot do even one pull-up.  But I can do something like a pull-stayinonespot.  One must start somewhere.  Well, I just have to say, today I am sore in a spot that has never, ever been sore in my whole life that I can recall.  A latissimus dorsi is born? 

Mizuno Wave Universe 3 Miles: 4.16
Comments
From Dale on Sun, Apr 04, 2010 at 17:15:33 from 69.10.215.11

Don't feel too bad. It's pretty common for people that have never tried a pull-up to not be able to do one at first. Like anything else, it comes with practice.

It might help to start with some "negatives" and "assisted" pull-ups. For negatives, get your chin over the bar (use a chair or something that is just close enough to help) and slowly lower yourself down. For assisted, you're doing a pull-up from a seated position. Keep your legs out straight in front of you while seated, keep your feet on the floor while pulling yourself up (knees can bend slightly). With both these, you're training your body to get to where it can handle lifting your full weight. Just a couple of thoughts.

From CookieLegs on Sun, Apr 04, 2010 at 17:38:16 from 71.36.82.238

This is interesting because I can't do a single pull up either. I've tried negative pull ups, but never heard of assisted pull ups. I think I'll try them. Thanks!

PS: Do you know if "pull ups" are easier than "chin ups"? And if there are any differences in benefit between the two?

From Carolyn in Colorado on Sun, Apr 04, 2010 at 17:44:48 from 24.8.167.243

I can't do a pull-up either. A couple of summers ago I had the notion that I could water-ski like I had when I was a teenager. That was a rude awakening. I couldn't pull myself up. I'm guessing that's related to the can't do a pull-up issue.

From Snoqualmie on Sun, Apr 04, 2010 at 19:48:05 from 24.18.192.33

Dale- That is so helpful! Many thanks.

From Metcalf Running on Sun, Apr 04, 2010 at 23:52:42 from 97.126.137.68

Yahoo for new muscles! I know I could use a few more :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.420.000.000.006.42

38F, cloudy but dry, calm. Easy run.  20 min. strength work.

A little sluggish today.  Lingering effects of Saturday's workout. Lack of zing. Lack of verbs.  :)  

Asics Piranha Miles: 6.42
Comments
From Carolyn in Colorado on Mon, Apr 05, 2010 at 11:57:13 from 24.8.167.243

A nice run anyway, even without verbs.

From Metcalf Running on Mon, Apr 05, 2010 at 15:38:29 from 207.225.192.66

Nice run! Looks like you weather was nice for a change, we seem to be getting your rain.

From JD on Mon, Apr 05, 2010 at 18:34:42 from 209.183.51.66

Don't worry, soon you'll be zinging in the rain again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.090.400.000.007.49

38F, occasional light drizzle. Easy run w/ a wee fast finish: .4 @ 8:51.  20 min. strength

I must say, the ad for high heeled Crocs that's popping up on my screen right now is totally cracking me up.  There's just something really funny about that to me.   

The little monkeys that have been hanging on to my legs since Saturday's run fell off this morning around mile 5.  Farewell until next time, my little friends!  I hadn't really planned to do the faster running at the end, but it seemed like it would be fun, and harmless.

I can do 2 sets of 8 "assisted" pull-ups - Thank you for the tip, Dale!  

Food Corner... I listened to a very nice podcast this morning, which was an interview with Rachel Matesz (scroll down to listen), one of the authors of my favorite cookbook, Garden of Eating. I'm pretty sure I've mentioned the book on my blog before.  I highly recommend this podcast; it's encouraging and inspiring for eating a cleaner diet, and I found it very enjoyable to listen to. 

Asics Piranha Miles: 7.49
Comments
From Carolyn in Colorado on Tue, Apr 06, 2010 at 11:58:20 from 24.8.167.243

Hey, I'm glad those little monkeys let go. Nice running today.

I'll check out the podcast when I have some time.

From april27 on Tue, Apr 06, 2010 at 19:09:36 from 99.188.251.180

That painted a very clear picture...I think I have that monkey problem sometimes too!

From Dale on Tue, Apr 06, 2010 at 19:32:15 from 69.10.215.11

Why do I get the monkey's with the lead shorts?

2 sets of 8 assisted are actually really good. You should be able to crank out a couple of unassisted pull-ups shortly....just don't let your mind get in the way!

From Bonnie on Tue, Apr 06, 2010 at 20:52:19 from 128.196.228.134

Hey Sno ... as a follow-up on our previous discussion about rest between intervals. Upon reflection, I think you are right about the duration of rest being a better indicator than distance. I found an interesting online article http://maximumperformancerunning.blogspot.com/2009/12/vo2-max-intervals.html (just happens to have a picture of our "best friend", Dathan). This article uses some stuff from Greg's website (and Gregs stuff comes from JD). You can see that he recommends recovery in terms of *time* not distance. And for the VO2 max (800's specifically), the recovery time is equal to or slightly less than the speed portion. When you do it by distance, generally, you can run as slowly as you want and therefore the recovery can be pretty long-- and even longer than the speed portion. I have seen really fast people on the track do some 200-400s pretty much all out (much much faster than their mile pace for sure) ... they stand and walk around and pace for way longer than their speed part was ... but they are working a different system (true speed or sprint by Gregs definition). For VO2 max, it probably doesn't matter whether you jog or walk, as long as the time of recovery is no more than the speed portion. The downside to walking is that for mile < 5K paces you are building lactic acid, especially over long intervals and standing around can make your legs get heavy ... Basically, given this definition, Yasso's are indeed a V02 max workout (since the rest is supposed to be equal to the 800 in duration). HMMMM. I will be seeing Greg next week, I think I will ask him to clarify this for me ... and you ;-). I think his tables need to be modified for 50 year old (and 48 year old) menopausal women!

From Snoqualmie on Wed, Apr 07, 2010 at 12:45:41 from 24.18.192.33

Dale - It's because the Monkey Lords know you can take it. Be honored.

Bonnie - Very good stuff! Thank you so much for that. BTW, why doesn't Dathan ever write? We were all so close once.... PM'g you a picture of my new best friend, Dick Beardsley. Dathan is going to be very sorry when he finds out I no longer have time for him.

From Bonnie on Wed, Apr 07, 2010 at 14:46:06 from 206.207.225.84

;-) his loss Sno. I still haven't forgiven him for almost driving me over when he sped off in his bright red BMW talking on his cell phone. Probably speeding off to meet the person he was anxiously looking at his watch for during our "last chat" ;-). He is lucky he is cute. Although Dick is pretty cute too - I guess I just have a thing for scrawny men.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.004.000.0010.70

38F; occasional light drizzle and light wind (~10 mph).  Tempo run: 4 mile w.u., 4 x 1 mile at 10K pace w/ 30 sec. recovery b/t.  (8:39, 8:48, 8:28, 8:39), 2.7 cool down, last mile on TM. 

"...at 10K pace..." Hahahahahahaha! That' me cracking up at the thought that I actually know my 10K pace, seeing as how I haven't run a 10K since August of 08.  Pick a number! OK, how about 8:40?  

Actually, during the first mile I just went by feel, getting the speed to a pace where I could think to myself, "I could do this for nearly an hour, but it would be hard," and sticking with that pace.  Second mile was a little hillier than the other miles, hence a bit slower. Third mile was definitely too fast (pant-o-meter too high).  I'm flabbergasted that two of the miles were identical; it's not like me to be so consistent.  ;)

The 30 second breaks were a great idea, if I do say so myself. I have had psychological issues with tempo workouts since last summer, to the point where I'll either worry about the workout so much that I don't sleep at night, or compromise my plan because the thought of how hard it will be is almost paralyzing.  Breaking it up even just a little worked beautifully, and I still worked hard enough to have my legs feel like jello for about 10 minutes after the tempo miles were done. 

Nevertheless, when I ran out of time and had to go home, I still felt like running a bit more.  A mile on the dreadmill cured me of that.  lol   I just love seeing the number 10 on one of my weekday logs.   

Product recommendation...  Thermos Intak Steel Hydro bottle.   (from Target)  My friend has been carrying one around for over a year and recommending it to me. But I almost didn't buy one, because dang! $20 for a water bottle?!?  Worth. Every. Penny.   I adore this thing.  I'd say I'm drinking almost twice as much water now.  Convenient, spill proof, easy care, water stays cool, fits in car cup holder, ergonomic to hold & to sip from.  

Asics Piranha Miles: 10.70
Comments
From Carolyn in Colorado on Wed, Apr 07, 2010 at 12:43:22 from 198.241.174.15

Great job on the tempo run. I get intimidated by tempo runs too.

That's a pretty groovy looking water bottle.

From Dale on Wed, Apr 07, 2010 at 13:19:52 from 69.10.215.11

I know exactly what you mean about dreading tempo runs. I think we've both blogged about this before, yes? Anyway, I like the Hudson versions of 2/3/4 x 10 minutes and 2/3 x 15 minutes, with varying breaks (shorter deeper into training). Thinking in terms of minutes somehow makes it easier to deal with than miles. Plus, they seemed to prep me well enough for my last marathon, so my final worry that they were cheating me was invalid.

Good job on the tempo!

From Marathon Dreamer on Wed, Apr 07, 2010 at 13:49:46 from 200.52.168.2

I hear you girl!! I am not a big fan of tempo runs either. They are hard and they hurt!!! I do the same- with just taking a quick breather I can re-focus and I don't get so mentally overwhelmed with the thought of running that far and that fast!! Breaking it up a bit makes it that much more do-able, and when you only take a short breather, it really doesn't do anything to the effectiveness of the workout from what I hear. Good for you!! Great run!!!

From Kelli on Wed, Apr 07, 2010 at 18:35:36 from 71.219.92.128

Oh, that sounds like a GREAT water bottle!!!! And if you say it is worth it, I believe you!

Great running days. I hear you on the whole 5k/10k pace thing, I just GUESS as well.

From JD on Wed, Apr 07, 2010 at 21:34:37 from 32.176.53.114

Nice mid week 10 miler. Great mile intervals! I agree about the 30 sec. break in between. Just knowing there's a break makes a huge psychological difference for me.

From april27 on Wed, Apr 07, 2010 at 21:42:34 from 99.188.251.180

you forgot to mention that the bottle is pretty!

From Snoqualmie on Thu, Apr 08, 2010 at 11:54:32 from 24.18.192.33

April - it comes in different designs too. I have a dark red one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.260.000.000.003.26

34F; snow!!!  Snow falling on about 3/8" of snow and slush (some parts of neighborhood bare), changing to rain mixed with snow and sleet. (Ended up with about an inch at my house.) Short, easy run. 20 min. strength work. 

I knew something was wrong when I got up in the dark and the faint light coming in around the edge of the curtain was oddly bright.  Snow? SNOW?!?  I actually put on Yaktrax. It's April, and I wore Yaktrax!   

So, what was to be a short run got even shorter.  It took me a while to get myself ready, and then I cut the miles short because the slushy surface was causing ice cold water to enter my shoes.  Fun-o-meter dangerously low.  All my shoes are very low profile and light  now that I only wear racers.  In a situation like today's the water just flows right in. 

We watched a documentary about 9/11 the other night that really shook me up.  I keep thinking about it. You can see the trailer here, but the full movie is truly astounding and worth watching.  (If you have Netflix, it's a "play now" movie.)  I would be very interested to hear what others think of this film.  

Brooks T6 Miles: 3.26
Comments
From Running Donkey on Thu, Apr 08, 2010 at 12:49:19 from 208.77.153.6

You earned more macho points today! Snow is one thing, but that slush must have been a mess to run in. I was really surprised to wake up to snow! I re-packed my gym bag with a "snow" outfit...now that I'm in Seattle the snow outfit is overkill.

Just watched the Loose Change trailer, will definitely be watching it soon.

From Dale on Thu, Apr 08, 2010 at 19:28:04 from 69.10.215.11

Um, would you mind making sure that white stuff is gone by Sunday? 50 is going to be hard. 50 in snow is just not right.

From april27 on Thu, Apr 08, 2010 at 19:35:25 from 99.188.251.180

Blah on the snow in April! Good trailer!

From Snoqualmie on Thu, Apr 08, 2010 at 20:03:01 from 24.18.192.33

Dale- I haven't seen my magic wand since my psychodelic 70s days. But you will be that crazy if you go through with it in a snow storm.

We have had snow and hail showers all day today, with bright sun too.

From Dale on Thu, Apr 08, 2010 at 20:06:01 from 69.10.215.11

Begone yea devilish temptress, trying to get me to quit before I've begun!!! I shall not yield!!! Nay, I shall not!!!

Seriously. No snow, okay? Pretty please?

From JD on Thu, Apr 08, 2010 at 20:21:16 from 209.183.51.62

That documentary looks great. It was obvious to me from the beginning (okay, maybe not the very beginning, but within a couple of weeks), that things just weren't adding up with that whole situation. Too convenient for those in power. Too many unanswered questions. The beginning of the end for the good ol' USA?

From Dale on Thu, Apr 08, 2010 at 21:09:06 from 69.10.215.11

Oh boy, I just watched the trailer and I get the sense from the previous comments that my view isn't going to be terribly popular, but oh well. Deep breath...what a load of total and complete crap.

So the theory is that because the trade center collapsed in on itself, it must have been done on purpose? Please read http://www.tms.org/pubs/journals/JOM/0112/Eagar/eagar-0112.html.

No plane hit the Pentagon and other myths? http://www.popularmechanics.com/technology/military/news/1227842?page=4

Keep staring at the shadows long enough and everyone sees ghosts. Everyone that thinks GW was smart enough to cook this up, raise your hand. Watch CNN and Fox news, and the truth is likely somewhere in the middle. Well, okay, maybe don't watch Hannity on Fox....he's gotten a bit out there for even this die-hard conservative.

From Carolyn in Colorado on Thu, Apr 08, 2010 at 21:32:36 from 24.8.167.243

I had to wear yaktrax in April this year too. I hope we've both seen the last of the snow until next winter.

I don't know what to say about the film.

From JD on Thu, Apr 08, 2010 at 22:21:13 from 166.183.140.45

I hear you Dale. There are so many theories bouncing around out there in cyberspace, it's easy to become befuddled, and easier to just accept what's fed to us by the popular media.

No matter who orchestrated the horrible events on that day, and the ensuing political ambush that followed, I think most agree that GW couldn't possibly have had anything to do with it.

From nicole on Thu, Apr 08, 2010 at 23:44:08 from 68.24.81.108

When in the world is spring going to get here??!!!

From Snoqualmie on Fri, Apr 09, 2010 at 10:15:53 from 24.18.192.33

Dale - I appreciate your response. I don't want to start a political debate. I just want to know what happened. And what I'm saying is, in the full movie, there is some serious ---- about the whole affair that I personally cannot dismiss by saying "oh here come the whacko conspiracy theories." I am definitely going to read the links you posted. Thanks for speaking up. I really do just want to know the truth. :)

From Dale on Fri, Apr 09, 2010 at 10:20:02 from 69.10.215.11

Glad I didn't PO everyone too badly :) Probably best we all steer clear of political debates anyway. Then the real whacko in me will probably start revealing himself :)

From JD on Fri, Apr 09, 2010 at 11:50:37 from 70.96.78.157

Ditto for me.

Looks like a beautiful day for a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.110.000.000.0021.11

Crazy cold this morning.  32 on the Ridge and 28F down in the valley. Finished up on the Ridge at 38F.  Light wind from the north; sunny & somewhat overcast.  Objectives: endurance run, club run, exploration, and Leg Builder Hill. 

Awesome run! So pleasant and so enjoyable.  I started with my usual trip down the Parkway into old Snoqualmie.  No one at the club in my pace, so I ran with my imaginary friends. They are always such good company. ;)

Most of the club runners were going over to the Snoq. Valley Trail, so I headed over too.  The small groups of faster runners all glided ahead of me, but then one by one they started to turn back.  It seemed I always had someone in my sight.  After I thought I'd seen the last of them, I turned around too.

For some reason, I just felt really bored by the SVT today, and I always dislike the gravel. So I took a turn off the trail in North Bend and spend a very nice half hour or so exploring the back roads of NB, under the towering shadow of Mt.Si.  This is my favorite kind of run, where there is lots to see and new places to find.  

Eventually I came back around to Snoqualmie, via Hwy 202 for a short stretch (not too bad) and Meadowbrook Farm. Successful gravel minimization. :)  I hit the LB Hill (Snoqualmie Parkway) from miles 15.8 to 17.8. For new folks, I used to call this hill the Spirit Crusher but that seemed overly negative. Now it's the Leg Builder. Not quite as bad today as it has been the past two climbs.  Finished with a few miles around the Ridge.  

Food corner... yes, I ran these 21 miles with no carbs and yes, I felt strong to the end.  Gluconeogenesis  rocks, once you get the hang of it.   Brunch after run = organic turkey sausages, a pile of veggies, and my secret recipe almond-coconut pancakes.  (It's a secret because I haven't written it down yet.  I will definitely share when I have perfected it!)

Good luck to Dale and Running Donkey on tomorrow's Mt Si Relay and Ultraruns.  I really hope you get the kind of weather I had today.    

Brooks ST3 II Miles: 21.11
Comments
From JD on Sat, Apr 10, 2010 at 17:32:50 from 209.183.51.130

Whew! Another Looong run. Just reading the words "almond coconut pancakes" makes me hungry.

From april27 on Sat, Apr 10, 2010 at 19:04:18 from 99.188.251.180

Um yes may I have some pancakes? YUM!

Great job on the run and running with imaginary friends! They can be so fun!

From Dale on Sat, Apr 10, 2010 at 21:28:11 from 69.10.215.11

Thats a long way on no carbs....I'm gettin g hungry just thinking about it. But 21 miles is good any way you look at it.

I intend to graze ferociously tomorrow everywhere I can. But I'll try to leave all the gravel behind. I'll take the weather.

From Marathon Dreamer on Sun, Apr 11, 2010 at 12:06:42 from 200.52.168.2

Nice run!!! Sounds like you have some beautiful scenery up there!!!

From Carolyn in Colorado on Sun, Apr 11, 2010 at 17:18:46 from 24.8.167.243

You are amazing, and I bet you have the best imaginary friends ever. And those pancakes sound delicious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.370.000.000.004.37

44F and overcast, then the sun came out and temp quickly rose to high 40s. Recovery run.

Pleasant but sluggish run around the neighborhood. It's nice to run in daylight and see everyone's gardens coming to life.  

ETA: Mon-Sun weekly mileage 53.35 

Asics Piranha Miles: 4.37
Comments
From Carolyn in Colorado on Sun, Apr 11, 2010 at 17:19:10 from 24.8.167.243

Nice start to the week.

From Dale on Mon, Apr 12, 2010 at 15:57:30 from 69.10.215.11

I kept looking around yesterday wondering if I'd see you out for a short Sunday jaunt. I guess I was expecting a big "Snoqualmie is running here" sign to be floating above your head. What a gorgeous place to run. But I did get rocks in my shoes!

From Snoqualmie Ridge Runner on Mon, Apr 12, 2010 at 18:14:41 from 76.22.10.204

Dale: Last year she almost got run over by the Mt. Si Relay...gorgeous day for it...

From Snoqualmie on Tue, Apr 13, 2010 at 12:39:44 from 24.18.192.33

That's true. I had no idea a race was going on, and I had run the SVT and turned up Mt. Si Rd for a couple of miles. On the way back they were all suddenly upon me.

Well, I was staying close to home on Sunday, but with you in thoughts, Dale. Again - great job! (Don't those off-leash horses and goats get to you? LOL Can't wait to tell SnoFlake about it.)

From Dale on Tue, Apr 13, 2010 at 12:41:54 from 69.10.215.11

Cool. A running flash-mob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

44F; raining. Easy run. 20 min. strength work.

Really quick, since I have to scoot in a minute....  The monkeys are back on my legs.  Probably just residual from Saturday, but I took it nice and easy and didn't try to push them off.  

Missed a run yesterday, following my policy of no-sleep-no-run, or too little sleep as the case may be.  Sleep issues still plague me since I discussed them last month, though it is definitely improving.

I don't like these shoes. That makes 3 pairs of very nice shoes with low mileage that I have to get rid of. Is there a market on eBay for this?  All size 8.5: Brooks T6, Saucony Fastwitch, and my last pair of Nike Triax 12.   All well under 100 miles.  

Brooks T6 Miles: 7.50
Comments
From Carolyn in Colorado on Wed, Apr 14, 2010 at 11:16:47 from 24.8.167.243

That sounds like a good policy (the no sleep, no run one). I've been struggling with sleep as well, but for different reasons.

I've also been struggling a bit with shoes.

I hope those monkeys hop of your legs soon. Maybe you're just too loveable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.630.000.000.007.63

39F, clear & calm.  Easy run. 

Last week my daughter had a bad cold all week, and now I'm wondering if I might be fighting it.  I just don't feel my zippy self.  The abundance of snot I've experienced since the weekend could be the cold air, but now I wonder...  

Food corner: Kale Chips....  take a bunch of washed kale and tear the leaf area off the stems in potato chip size pieces.  Get a big bowl and whisk together: 3T olive oil, 2T fresh lemon juice and 1/2 t celtic sea salt (or any salt, but css has more minerals).  Toss in the kale strips and rub the mixture in - fingers work best.  Spread on parchment-lined baking sheet.  Bake at 350 for 10-12 minutes.  Cool and serve. I strongly suggest looking at them after 8 or 9 minutes; they should be crunchy (feel brittle) but not browned, else they will have a burnt taste.  

I actually stole this recipe from Elana's Pantry website, but changed the quantities a bit.   Even my kale-hating family loved these. 

Asics Piranha Miles: 7.63
Comments
From Carolyn in Colorado on Wed, Apr 14, 2010 at 11:49:29 from 24.8.167.243

Dang these colds! I guess you know the drill.

Kale chips, eh? Interesting recipe. Can you get kale at the regular old grocery store?

From Snoqualmie on Wed, Apr 14, 2010 at 12:02:50 from 24.18.192.33

If I couldn't find kale at a grocery store, I would be hesitant to shop there anymore. Shocking! It would be like not finding any broccoli in a store. My store usually has at least 3 kinds of kale. Kale is one of the cruciferous vegetables and so versatile. I used the curly leaf type for this, but all varieties work.

From Dale on Wed, Apr 14, 2010 at 13:49:49 from 69.10.215.11

Bad allergy year too...my snot has been freely flowing for months now. Good to know, eh?

From Metcalf Running on Thu, Apr 15, 2010 at 10:43:10 from 207.225.192.66

Colds stink!! I hope you are not getting it.

Thanks for the link... that is a great blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.180.000.000.007.18

42F; mostly clear & calm.  Easy run.  20 min. strength work.

Only about 1 mile of total darkness today, then the world started getting lighter.  It was a very welcome change.  And yesterday I saw the first swallows of the year in my yard.  Legs are feeling better today. 

Asics Piranha Miles: 7.18
Comments
From Metcalf Running on Thu, Apr 15, 2010 at 12:12:09 from 207.225.192.66

Yay! not being in total darkness is great! I love the first parts of spring... all the birds the mild weather.

Good to see that you legs are feeling better.

From Carolyn in Colorado on Thu, Apr 15, 2010 at 12:14:57 from 24.8.167.243

I also started in the dark and finished in the light this morning. But your monkeys were on my legs. I wondered if they had left you. Apparently they had. We need to send them away from both of us.

From JD on Thu, Apr 15, 2010 at 12:15:00 from 70.96.78.157

Good run. Glad the legs are feeling better.

It's been a long Winter, glad Spring is finally here!

From april27 on Fri, Apr 16, 2010 at 23:51:42 from 99.188.251.180

Yeah spring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After spending two days telling myself I am not getting sick, I had to admit last night that the back of my throat felt sore.  That is how my daughter's cold started last week.  

Last evening I went back and forth in my mind: run, don't run, run, don't run.  I decided to set the alarm and see how I felt in the morning.  But at about 3:30 AM, I woke up feeling all weird at the back of the roof of my mouth - you know the feeling.  

Optimist that I am, I still feel I can "beat" this, ie not get a full-on cold.  But I had to sacrifice the long run today.  This is when doing long runs all the time really pays off! Missing one isn't quite the tragedy it would be if I only had 2 or 3 scheduled.  

I had planned to drive to the Sammamish River Trail today because it is both flat and paved (like Newport Marathon), and run 18 miles with an on/off MP mile x 5 or 6 after 4 miles easy, then a few miles of cool down.  Next week was to be a straight easy to moderate 22 miler.  Now I must decide whether to do the 18 MP next weekend or wait until it comes around again in my schedule.  I guess I'm asking for advice and opinions, although you guys know I'm likely to just do as I please in the end. :) Without any rescheduling the weekend lineup would look like this:  22, 18 w/ MP, 22, 23, 18 w/ MP, 10, marathon.  I guess that looks ok.  I'm all foggy upstairs though...

Comments
From rAtTLeTrAp on Sat, Apr 17, 2010 at 12:23:22 from 75.230.222.227

I know that feeling and it sucks! I say just keep with your schedule as is. Just try to load up on vitamins and sleep so you can kick this cold before the next long run. Get well soon :)

From runnerjeffaz on Sat, Apr 17, 2010 at 12:26:14 from 68.228.204.202

Let yourself rest, running sick just makes you sick longer. I used to live in WA for awhile, running there in the spring/summer is awesome!

From Snoqualmie Ridge Runner on Sat, Apr 17, 2010 at 15:39:06 from 24.16.49.114

I looked for you out there but now I see you weren't out today. Get better! There are only 2 weeks until the half...

From Carolyn in Colorado on Sat, Apr 17, 2010 at 16:09:28 from 24.8.167.243

Yes, being sick is no fun at all. I can attest to that from recent experience. I hope you get better fast than I have.

I think with 2 MP runs left in the schedule, you're fine with skipping this one and just going with the remaining runs as scheduled. That's my 2 cents.

From Dale on Sat, Apr 17, 2010 at 16:42:06 from 69.10.215.11

Hmmm. Hard to know for sure without seeing the rest of the schedule, but I don't see why you couldn't move some things around to do this:

18 w/MP, 22, 18 w/MP, 23, 18 w/MP, 10.

You run 20+ milers consistently so I don't think time on your feet is probably as important to you as long runs w/ MP mixed in are. Every other week is plenty of recovery from the tougher hard runs. Heck, you'd probably be okay with running 20 w/MP instead of some of those 18s since you recovery pretty fell, are rarely injured, and usually take the day following off or really easy. Plus, somehow I have the feeling that this might appeal to your "can't miss training" side :).

From Bonnie on Sun, Apr 18, 2010 at 12:04:38 from 64.119.33.134

I am with Dale. You are strong in the endurance department, so more MP work stuff is the ticket; the 22 milers are easy for you. I think 20 with the last 8 at MP is very very helpful for those hard last 6 miles. And it is not really that "hard" on your body, and since you are a pretty resilient runner, you could do these almost every long run.

From Bonnie on Sun, Apr 18, 2010 at 12:05:50 from 64.119.33.134

whoops ... I hit the "post" key too fast. Sorry you are sick, and I hope you feel better soon!

From Snoqualmie on Sun, Apr 18, 2010 at 13:24:30 from 24.18.192.33

Shoot, I was planning on going with the do as I please plan, but I guess you are right, Dale & Bonnie. Letting me have 20 miles instead of 18 - that's pretty sly of you guys. You know I want more miles! ;) Going to spend some time with my calendar now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The signs are good. There is a bit of congestion, but just a bit.  I want to go outside. I suddenly care what my hair looks like (dreadful).  My head no longer weighs 50 lbs. My day planner beckons rather than frightens.  And.... I want to run!  Mr. Sno wisely advises me to get one more day of rest.  Ok.  But I can dream...

Would you kind folks take a look at this elevation profile for me?  I have the worst track record when it comes to judging courses by their elevation profiles.  The Portland Marathon (the other fall marathon I'm considering) is offering a discount for early registration (code=ff20), but the cutoff is April 30, coming right up.  I know I can run well at Portland (my PR was there), but not sure I want to run it for a 4th time.  There are pros & cons.  

Anyway, what I need help with is determining whether Winthrop is a net downhill the way that, say, Western States 100 is a net downhill? ie Yikes.  Or is it more like the way CIM is a net downhill (my second fastest marathon and my best in terms of smart running)?  "250 feet of elevation gain" doesn't seem like much, but like I said I am so bad at judging.  And will all that downhill murder my quads? What's the fun-o-meter on this course? 

I think I've posted this before, but here is my recipe for fighting off colds. It really only works if done within about 12 hours of the first signs of illness (that back-of-throat feeling):  rest (obviously), extra vit D3, glass of water every half-hour, echinacea every 60-120 minutes*,  & no sugar or starches!  That includes orange juice.  Eat red bell peppers instead if you want dietary vitamin C. 

*I am aware that the studies on echinacea have yielded mixed results. I just want to say that I have never found it helpful when used as directed, and I have always found it helpful when taken throughout the day, as suggested to me long ago by a friend. If it's a placebo, it's an awfully consistent one.   

Comments
From Dale on Sun, Apr 18, 2010 at 15:51:12 from 75.254.216.249

That downhill gets pretty steep in the early...under 10 miles. I'd be afraid of turning quads to mush, so easy early miles, no leg braking, downhill training a must. Then again, Portland is neither fast nor flat and you been there. Maybe seek out a St George runner in the forum for advice.

From Carolyn in Colorado on Sun, Apr 18, 2010 at 17:52:31 from 24.8.167.243

I'm glad that the signs are good.

My only basis for comparison that elevation profile is with the Ogden marathon which has a gain of 374 and a loss of 1516, for a net loss of 1142. Winthrop looks steeper, particularly miles 4-10. For what it's worth, Ogden did not thrash my quads. I'm sorry that I'm not much help.

Maybe if you practiced downhill running by running down the leg builder hill a whole lot . . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.000.000.008.41

58F; overcast and windy at times (~15 mph w/ gusts to 29). Easy run. 20 min strength work. 

A fine and pleasant ride on the SnotnSniffle Express.  I was surprised by my energy level. I left enough time to get at least 8 miles, maybe a little over, but must have been moving faster than I thought to get 8.41.  Good little immune system, good, good. 

About strength training... I have several friends whom I respect and trust, who swear they "love lifting weights."  I'm sure they're telling the truth. I wonder if they know I'm telling the truth when I say "I love running."  Anyway, how can they love lifting weights?  I absolutely hate it, though I am 100% convinced that it is important.   I don't expect an answer; I'm just whining.  I also take cod liver oil, because I'm convinced it's important.  If someone said, "I love cod liver oil!" --that would give you an idea of how bizarre this love-lifting sentiment seems to me.  

Brooks ST3 II Miles: 8.41
Comments
From JD on Mon, Apr 19, 2010 at 11:56:14 from 70.96.78.157

Glad the cold is clearing out.

How could anyone love lifting weights? I don't get it.

Now cod liver oil...I'm still trying to wrap my mind around that one. :-)

From Carolyn in Colorado on Mon, Apr 19, 2010 at 12:11:22 from 24.8.167.243

To each his or her own, I suppose. I don't hate lifting weights, but I much prefer running. Now cod liver oil, I don't think so.

I'm glad you're feeling better. I should have used your cold recovery treatment this last time around, but I was too lazy to go buy echinacea.

From Snoqualmie on Mon, Apr 19, 2010 at 12:23:39 from 24.18.192.33

You have to be really careful about CL oil. There is a lot of crap on the market, and poor quality control re toxins and heavy metals from the fish. I take Carlson's "Lemon Flavored" (yeah, right), which you can get at a discount from vitacost.com. I trust the purity. It really is the most bioavailable source of Omega 3s, among other nutrients.

From CookieLegs on Mon, Apr 19, 2010 at 16:50:21 from 155.101.152.105

Yea - it sounds like you got some good energy back after being sick last week!!

Lemon flavored cod oil - really? But I agree you need to be careful about where you get your fish or fish oil nowadays.

From rAtTLeTrAp on Mon, Apr 19, 2010 at 17:01:47 from 72.102.86.249

I just threw up a little and I'll bet it tastes better than lemon cod liver oil, YUK! Glad you're feeling better :)

From Metcalf Running on Mon, Apr 19, 2010 at 17:43:09 from 207.225.192.66

LOL Rattletrap you are funny... but so true.

Sounds like we are all in agreement with the weight training. I have been trying to incorporate more into my workouts... but I hate it!

From april27 on Mon, Apr 19, 2010 at 19:55:01 from 99.188.251.180

Actually when I'm not running as much I love weights. It makes me feel strong and confident. Sometimes it is the push I need to get running. So go ahead...call me crazy!

From Snoqualmie Ridge Runner on Mon, Apr 19, 2010 at 21:25:47 from 76.22.10.204

I just eat walnuts for my omega 3's...or eat some wild caught salmon...yum!

Also, here is a link to a marathon that I am considering...check it out...

http://www.scarsports.com/ARGRmarathon.html

From Marathon Dreamer on Mon, Apr 19, 2010 at 21:54:27 from 200.52.168.2

Umm... I love running and I love beer... not always a good thing to combine the two.... just sayin' ;-)

From Snoqualmie on Tue, Apr 20, 2010 at 22:36:02 from 24.18.192.33

Jeff - Very interesting looking marathon! They aren't listed in marathonguide.com, so no reviews to go by. But it looks like it could be wonderful. Another elevation chart that I can't fathom, btw. Do you know anyone who has run it?

From Snoqualmie Ridge Runner on Wed, Apr 21, 2010 at 14:12:57 from 24.16.49.114

Sno...my brother knows somebody that runs it every year and loves it...

Also, check this out -

http://www.active.com/running/Articles/10_Best_Boston_Qualifiers.htm?act=EMC-Active&Vehicle=Running&Date=04_21_10&Edition=1&Sections=Articles&Creative=10_Best_Boston_Qualifiers&TextName=10_Best_Boston_Qualifiers&ArtText=Txt&Placement=1&Dy=Wed

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.870.000.000.006.87

50F;  a few showers. Easy run. 20 min. strength.

I forgot how nice it is to have some daylight on every run. I'm still starting out in darkness every day, but the daylight comes quickly.  

 

Asics Piranha Miles: 6.87
Comments
From Carolyn in Colorado on Tue, Apr 20, 2010 at 12:23:24 from 24.8.167.243

I'm also still starting in darkness on the days when I get up early like I'm supposed to. You're right. It's nice to finish at least in daylight.

From april27 on Tue, Apr 20, 2010 at 18:07:00 from 99.188.251.180

It is like the light at the end of a tunnel!

From JD on Tue, Apr 20, 2010 at 18:29:31 from 70.96.78.157

"A day without sunshine is like...night."

From auntieem on Tue, Apr 20, 2010 at 21:12:46 from 24.18.77.246

Yeah, the change of seasons is great! We were just a bit colder than you this morning; quite a change from yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.000.002.007.85

44F; steady rain. VO2 max workout - w.u., 4 x half mile @ 5K effort*, c.d. 

*see second paragraph, below 

So, there I am warming up: wet, sniffly, somewhat breathless (psychosomatic I think), with a cycling jacket to keep some of the water and self-pity out, soaking feet... And I'm running along thinking, "this is a bad day for a speed workout."  Yesterday or even Monday would have been better.  I mentally curse the inaccuracy of "Five Day Weather" outlooks.  I spend my entire warm up talking myself out of blowing off the planned workout.  

In the end, I went with the ol' standby of Something is Better than Nothing.  My results for the 4 reps were:  whine, sigh, struggle, and hang-in-there.  Oh. You wanted actual pace splits? Ok. 9:22, 8:49, 8:25, 8:20.  Goal was 7:50-8:00, but at least I got faster as I went along.  

Best not to dwell on it.  Instead, how about we amuse ourselves over... My Very Own Special Brand of OCD.  I have a very specific, benign little OCD thing regarding sidewalks.  I have had this sidewalk thing since I was a small child.  It may have come from the "step on a crack, break your mother's back" rhyme.  (What kind of monster teaches that kind of crap to little children?)  From the time I started walking to school (1st or 2nd grade),  I have had this compulsion to make the cracks "even" between my two feet: one steps on a crack, the other had to as well.     

Now that I'm an adult, and presumably more logical and mature,  it only bothers me when I step on one of those bulging sidewalk separations. I always want to find one for the other foot. Real mature, I know.  I think this may be one of the reasons I like running in the street so much. ("Yes, Officer. But you see, there were so many cracks on the sidewalk...") It's great when I remember to just hold up my head and not pay attention to the ground.  Only, that can lead to tripping over things you know. 

Into this tiny quirk in my otherwise sane existence,  add: worms.  I don't know if it's because of Spring, or what, but with the rain falling steadily, the sidewalks are totally covered with worms today.  Oy. Maybe we should just not discuss this anymore... 

We're halfway through the week, folks!  :D   

Comments
From KP on Wed, Apr 21, 2010 at 11:48:33 from 65.208.22.25

I'm OCD about that too. Actually, I'm OCD about **A LOT** of things. It's kinda annoying, but it is what it is. Hopefully you found another bulging crack to step on. That sort of thing always stresses me out!

From Metcalf Running on Wed, Apr 21, 2010 at 11:51:33 from 207.225.192.66

You remind my of my older sister. She has some funny little OCD things. She is also a knitter, I think the counting of knitting is a bit OCD.

I hate worms on the sidewalk after the rain!!

Nice run today... you did get faster, so that is a good thing :)

From Carolyn in Colorado on Wed, Apr 21, 2010 at 11:53:16 from 24.8.167.243

First of all, it's the effort that counts, especially in less than ideal conditions.

Second, thanks for the entertaining post. I run on sidewalks all the time, but we don't get much rain so there are rarely worms. I don't worry about the cracks, but I have tripped on uneven ones from time to time. These days, I'm still dealing with sand and little rocks that was put on the roads to melt the snow and then scooped onto the sidewalks by the snow plows. The snow is all gone, but the sand is still there in some places.

From CookieLegs on Wed, Apr 21, 2010 at 12:15:34 from 71.36.79.80

I think we've all had speed workouts we really didn't want to do, and you did speed up each interval!

I can't believe your post. I was very OCD about sidewalks and cracks when I was younger. Wouldn't step on the cracks, and needed to keep the number of steps between cracks consistent. Yeah, I agree, it's pretty weird! And I'm blaming it all on the person who created that awful demonic rhythm!! (Of course then I probably would've just had an "ordinary" obsession . . .)

From Snoqualmie on Wed, Apr 21, 2010 at 13:14:07 from 24.18.192.33

As obsessions go, I think this one is pretty livable. I mean, I don't check the stove over and over when I leave the house, or clean obsessively, or count stairs. It's just a wee harmless little OCD. LOL!

From JD on Wed, Apr 21, 2010 at 13:31:35 from 70.96.78.157

You're a hoot!

From Bonnie on Wed, Apr 21, 2010 at 15:41:24 from 128.196.228.134

Everything in moderation (including 800s);-).

By the way, Dean is doing well on "going Paleo" -- you would be proud!

From april27 on Thu, Apr 22, 2010 at 00:25:54 from 99.188.251.180

Well when you step on a crack with one foot after another you cancel out the dreaded crack your mothers back curse! LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.040.000.000.007.04

44F, cloudy, dry, calm.  Easy run w/ form drills.  10 min core, pushups, pullups. 

Nice morning for a run.  Mr. Sno has the day off so I ran in complete daylight - such a pleasure!  

Happy Earth Day, everyone! We're off to DD's Science Fair, appropriately I think.  Just coincidentally, the socks I finished last night are a sort of multi-color scheme of browns, greens, and purple, which the yarn company calls "Treehugger."   So of course I'm wearing them today. :)  

IMG_0454 

Asics Piranha Miles: 7.04
Comments
From Running Donkey on Thu, Apr 22, 2010 at 13:52:56 from 208.77.153.7

You made socks?? That is AMAZING! I once tried to knit a pot holder which morphed into a ball of yarn. Not pretty.

What's a form drill? :)

From JD on Thu, Apr 22, 2010 at 14:04:12 from 70.96.78.157

Still waiting for the catalog...:-)

From Snoqualmie on Thu, Apr 22, 2010 at 14:09:42 from 24.18.192.33

RD - I never leave home without a sock-in-progress in my purse. But that's because most of the time I leave home it's to take my daughter to some event or activity, where I'll be sitting around, sitting, sitting...

My form drills go like this: I spend one block just thinking about a particular aspect of form, such as proper arm swing, relaxed ankle, posture, heel lift -- just one at a time. Kinda casual.

JD - Usually I'm right there with your jokes, but you lost me on this one. Help the humor impaired please...

From CookieLegs on Thu, Apr 22, 2010 at 14:27:16 from 155.101.152.105

Wow, those are nice comfy looking socks and very appropriate for Earth Day!! Glad you had a nice conditions for running today. :)

From Carolyn in Colorado on Thu, Apr 22, 2010 at 14:33:39 from 198.241.174.15

You got the dry today and I got the rain. I think the world has turned upside down.

Those are great socks.

From Metcalf Running on Thu, Apr 22, 2010 at 14:34:23 from 207.225.192.66

Sno... JD and I are waiting for your calalog to be mailed out to us so we can order ourselves some sock, and other hand knit items LOL :)

From Metcalf Running on Thu, Apr 22, 2010 at 14:34:42 from 207.225.192.66

Oh ya... nice run today :)

From april27 on Thu, Apr 22, 2010 at 15:39:59 from 209.7.14.179

how many pull ups are you up to now?

From auntieem on Thu, Apr 22, 2010 at 17:09:06 from 24.18.77.246

Very beautiful sox!

From Kelli on Sat, Apr 24, 2010 at 20:17:49 from 71.219.75.178

LOVE THE SOCKS!!! They look comfy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.855.000.000.0018.85

Low 40s to mid 40s, mostly rainy with some breaks.  Endurance run w/ MP: 5 x (alternating 1 mile @9:00-9:15,  1 mile easy) + Leg Builder Hill.  MP miles: 9:03, 8:50 (part down L.B. hill), 9:02, 9:00. 

We learned Thursday night that a very close friend of ours had died Wednesday.  Grief does not necessarily preclude running, but I didn't feel like being with people and skipped my club run today.  This friend was the most influential person in my whole life, other than my own family.  And mourning someone seems to dredge up all the grief from past losses, you know what I mean? My parents, a favorite aunt, our little nephew, even the cats I've lost, all seem to come to mind and make the new loss harder. It's a balancing act to let yourself grieve but not fall to pieces.  

Brooks ST3 II Miles: 18.85
Comments
From Carolyn in Colorado on Sat, Apr 24, 2010 at 19:15:10 from 24.8.167.243

I'm so sorry for your loss. Running on your own sounds like the appropriate thing to do.

From CookieLegs on Sat, Apr 24, 2010 at 19:44:47 from 71.36.87.104

I'm so sorry to hear of your loss, and you're right about it bringing up memories of previous losses. I thinking running solo today was a good idea - a lot of long miles to let you reflect upon your friend's life, and probably your life as well. Take care - Adele

From JD on Sat, Apr 24, 2010 at 20:10:25 from 166.128.122.12

Sad news. Sorry Sno.

From Kelli on Sat, Apr 24, 2010 at 20:17:16 from 71.219.75.178

I am so sorry to hear about the death of your friend. I do hear what you are saying about it just bringing it all back, now matter what or who. I think a solitary run is good for the soul, so i hope it helped you find some peace and comfort!

From Snoqualmie Ridge Runner on Sat, Apr 24, 2010 at 21:00:06 from 24.16.49.114

Relationships are where it's at in this life and in the hereafter(that's what I strongly believe anyway). Nothing better than a good friend except maybe a best friend! Take care and let me know if there is anything I can do to help...you might enjoy a movie called "The other side of heaven"...

From april27 on Sun, Apr 25, 2010 at 01:14:36 from 99.188.251.180

I hate when that happens! Even if it isn't a death just something bad happens and you think of everything that ever happened badly in life!

I"m sorry to hear that your friend passed. You and Tracy amaze me with the amount of miles you can put in when you are sad. I would probably be balled up on the couch with the covers over my face. sending hugs to you and yours :)

From Bonnie on Sun, Apr 25, 2010 at 16:59:42 from 64.119.33.134

Hi Sno, big hugs to you. I do know exactly what you mean about dredging up past losses. This happens to me a lot too. I am glad you are so 'grounded' and able to make sure you do what you need for yourself (alone time) ... again, big hugs.

From Dale on Sun, Apr 25, 2010 at 20:12:21 from 64.206.238.35

So sorry for your loss. It helps me to remember specific good times to help deal in situations like that. But I know exactly what you mean about needing some alone time while running.

From Metcalf Running on Mon, Apr 26, 2010 at 12:13:29 from 207.225.192.66

Sno I'm so sorry for your loss and understand the dredging up of past losses. Remember to take care of yourself, these kind of stresses seem to zap my energy. You will be in my thoughts.

From Tracy on Sat, May 01, 2010 at 22:46:51 from 173.23.75.96

I'm sorry to hear about your loss. I will be thinking of you and your friend's family. I do feel that every time you grieve you are grieving for all the people you love who are no longer with you...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.460.000.000.002.46

44F, clear. Recovery run, with lots of walking. 

Mizuno Wave Universe 3 Miles: 2.46
Comments
From Carolyn in Colorado on Sun, Apr 25, 2010 at 16:46:20 from 24.8.167.243

I am becoming much more appreciative of recovery runs than I ever used to be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

55F,  mostly clear, very windy (20+ mph). Easy run.  20 min. strength.

Legs feel better than I thought they would.  A little stiff though.  

Asics Piranha Miles: 7.64
Comments
From Metcalf Running on Mon, Apr 26, 2010 at 12:32:07 from 207.225.192.66

Nice run today... Good to see that you are out running. Hope you are feeling better.

From Carolyn in Colorado on Mon, Apr 26, 2010 at 16:51:09 from 24.8.167.243

That is very windy.

So the monkeys stayed off your legs today, eh? They're hanging out with me.

From Snoqualmie on Mon, Apr 26, 2010 at 18:00:25 from 24.18.192.33

We get the monkeys we deserve?

From Running Donkey on Mon, Apr 26, 2010 at 18:39:35 from 208.77.153.9

That wind was so strong. I was sure I would be blown over if I tried to run, so instead I stayed in bed.

I love that 7.6 is an easy run for you. That was my long run last week. Actually it was supposed to be 8, but I stopped at 7.6 - that darn parkway takes everything out of me! One day I'll take the leap from half to full...one day.

From Snoqualmie on Mon, Apr 26, 2010 at 20:33:35 from 24.18.192.33

The Parkway is formidable indeed. Bravo for tackling it! I think you get double miles on the Parkway, kind of like in Scrabble.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.201.000.000.007.20

48F, partly cloudy, calm.  G-A run w/ unplanned MP mile to finish.  20 min strength.

A mile from home I saw Sean Sundwall's sister, a very nice, very fast runner from our club, who kindly slowed down (off her "easy" 8:00) pace, to run with me for a while.  She knows my next marathon course very well, and talked about various questions I had, as well as her recent Boston experience.  I glanced at my Garmin as we were heading up relatively steep hill (me, trying to conceal my gasping for air) and the pace was 9:02.   I wanted to do a hard workout tomorrow, so I hope I didn't overdo it.  

Legs feel fine today. The Piranhas are becoming my favorite shoe, though I haven't tried going long in them.  

Asics Piranha Miles: 7.20
Comments
From Metcalf Running on Tue, Apr 27, 2010 at 11:00:29 from 207.225.192.66

Wow sounds like you had a nice run, sometimes it's good to have company on a run, especially if they push you. Hope she gave you some good insight about your upcoming marathon.

From auntieem on Tue, Apr 27, 2010 at 11:35:40 from 24.18.77.246

How nice to get the inside scoop on Newport course! Happy trails!

From Marathon Dreamer on Tue, Apr 27, 2010 at 13:06:42 from 200.52.168.2

I love to pick people's brains.... that's great that you were able to pick hers!! Nice run girl!!!

From Snoqualmie Ridge Runner on Tue, Apr 27, 2010 at 14:25:23 from 76.22.10.204

Sommer is Great! She told me on Sunday that she would probably just take it easy at the half...and then Sean told me she was shooting for a 7:00 pace...Yikes!

Are you running the half? If so or even if not you are welcome to come to our place on Friday evening for a pasta feed...we're inviting people we know are running the half to just come hang out for a bit or a longer while.

From Carolyn in Colorado on Tue, Apr 27, 2010 at 17:01:23 from 24.8.167.243

Nice fast finish run. Would you be willing to send me an e-mail and tell me what you learned about Newport?

From Snoqualmie on Tue, Apr 27, 2010 at 18:48:42 from 24.18.192.33

Carolyn - emailing you in a minute.

Jeff - I am registered for the half, but this is the race I'll have to miss because my daughter's first horse show was rescheduled due to rain. I cannot miss that show. There is the tiniest chance we'll get too much rain again, but not likely. With the way things have been this past week, it might be for the best. We have the funeral on Thursday and extra horse related duties on Friday. I feel exhausted and it's only Tuesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.6010.50

43F, occasional light sprinkles.  G-A w/ hill repeats: 1 min hard on ~8-10% grade, 2 min recovery coming down.  Finished run on TM.

Pretty lousy performance on the hill repeats.  I tried a hill that was really too steep (more like 20% grade I think) on the first rep - a real mistake. Moved over to an adjacent hill for the remaining reps.  Better hill but not a better me.  Splits: 11:32 (on the too-steep), 10:03, 9:39, 9:14, 9:45, 9:50. 

On the bright side, I was moving well and enjoying the general aerobic part of the run.  

Asics Piranha Miles: 10.50
Comments
From Carolyn in Colorado on Wed, Apr 28, 2010 at 11:18:28 from 24.8.167.243

I'm glad there was a bright side.

I haven't had hill repeats in this training plan. I think they would kill me at this point.

From Metcalf Running on Wed, Apr 28, 2010 at 11:19:46 from 207.225.192.66

Nice effort today. I struggle with hill repeats, I think I push too hard on too steep of hills and killing myself in the process. Never really feeling that I know how to do them correctly.

From Running Donkey on Wed, Apr 28, 2010 at 13:46:29 from 208.77.153.10

Hills - everybody's favorite! I'm trying to tackle one hill in each run. Repeats?? *sigh* not quite ready for those yet. It's great that you always find a bright side :)

From JD on Wed, Apr 28, 2010 at 19:38:04 from 209.183.51.130

Great running week you're having. Are the Piranha's going to be your marathon shoes?

From Snoqualmie on Thu, Apr 29, 2010 at 11:01:36 from 24.18.192.33

JD - Eventually they might be. I have to work up to it though. So far I haven't run more than 10 miles in them and they are pretty minimalist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I feel like I'm on a roller-coaster.  Even though the weather has been only a little wet, the show arena where my daughter's horse show was to be held is too soggy and the show has been postponed yet again.  

That means I am free to run the half-marathon on Saturday.  I decided in the middle of the night to take 2 days off in hopes that my legs will be fresh on Saturday.  Now I have to wrap my brain around it, go back and look at the course maps, etc.  Meanwhile, our friend's funeral is today.  I'm just trying to take one moment at a time. 

Comments
From Carolyn in Colorado on Thu, Apr 29, 2010 at 11:05:43 from 24.8.167.243

It really does seem like you're on somewhat of an emotional roller coaster.

I hope the funeral goes well today and that it brings you some comfort.

Good luck with your race on Saturday. Maybe by not planning on it and then having it become a possibility again so soon before the race, you were able to avoid worrying about it for a long time before hand.

From Metcalf Running on Thu, Apr 29, 2010 at 11:57:57 from 207.225.192.66

Good luck with you race Saturday, I'm sure you will do great!

I hope that the funeral helps give you some peace, but I think that will also come with time.

From auntieem on Thu, Apr 29, 2010 at 16:19:50 from 24.18.77.246

I'm sure Saturday will go well! I wish I were running it too. Good choice to take some days off.

From april27 on Thu, Apr 29, 2010 at 19:11:58 from 99.188.251.180

Yeah now you don't have to choose. Great news!

From JD on Thu, Apr 29, 2010 at 21:59:02 from 209.183.51.133

Good luck this weekend.

From rAtTLeTrAp on Thu, Apr 29, 2010 at 22:13:16 from 76.121.76.165

I always take two days off before raceday. Just long enough to get a little restless. You're going to do great!

Sorry to hear about your friend. I hope the funeral was a time of joy and remembrance of good times.

From Snoqualmie Ridge Runner on Fri, Apr 30, 2010 at 12:00:41 from 24.16.49.114

Hang in there...2 days off will be nice for you...hope to see you there...

From Dale on Fri, Apr 30, 2010 at 17:37:11 from 69.10.215.11

Good luck. Maybe the late change will help prevent the overthinking phenomena and muscle memory will take over.

From CookieLegs on Fri, Apr 30, 2010 at 19:53:43 from 71.36.87.104

Hope the funeral was peaceful and reflective for you. And have fun tomorrow charging through the race!!

Race: Cinco de Mayo Mini Marathon (13.1 Miles) 01:56:46, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0813.100.000.0015.18

Finish time (chip) 1:56:46. Thirty seconds off my PR.  

Splits: 8:45, 8:49, 8:51, 8:51, 8:50, 8:52, 8:42, 8:42, 9:02, 9:04, 9:06, 9:07, 8:44, last .1 @ 8:09. 


2.08 warm up with strides


Prelude….  No, I didn't abandon my daughter on the day of her first horse show. The show was postponed yet again.  Upside: I get to do my half-m. Downside: so not ready mentally, and no proper taper - just a couple of panicky days off. 


Weather: mid 40s and raining.  Course: mostly flat with a few small ups and downs, never seemed more than 1-3% grade.  Beautiful, forested, rural course.  Road surface a little rough sometimes.  Nice finish on springy high school track. 


I imagine getting my head around this race was similar to turning one of those big tanker ships in the ocean.  I woke up thinking, "not ready, not ready."   During the warm up, I had come around to "well, it won't kill me."  I saw many friends at the starting area and began to remember that I do, indeed, actually know how to run and have done a bit of running lately.  By the start time, I felt like I just might like to do this race.


The first mile was mentally confusing as I kept getting caught up in the frenzy.  "8:00? No. Slow down. Not that slow! Faster. No! Slower! ...." 


Once we got through town and the field thinned out I was able to settle in and make the final decision on what pace would be right for me today:  try to keep it under 9:00.  


After meandering through some roads I know well, we split off into new territory for couple miles of out and back.  Here, I saw many familiar faces coming my way and enjoyed cheering them on.  Knowing people on race day is probably the thing about my running club that I enjoy the most.  


At the turn around, my legs started to complain and I had to work harder to go -- well, slower.  About this time I started to realize that I was chafing badly too.  Just all kinds of spots under my clothing.  The truth is, I am too much of an optimist and I did not believe it would really rain.  I have to put body glide all over if it rains, which I failed to do.  Punishment = the shower I will take after I finish typing this.  OUCH. 


I think my favorite moment in the race was around the time I saw the mile 12 marker. I had been having a hard time and felt like I was "laboring" at the pace.  I remembered something just then that I read last night in Your Performing Edge by Joanne Dahlkoetter.  She was talking about relaxation.  This is a concept that always had made my eyes roll.  "Right. Relax.  Why don't I just lie down a spell while I'm at it?"   But Dahlkoetter's explanation was the first that ever made sense to me.  Relaxation makes the opposing muscle groups "give" so that the contracting muscle group can contract farther.  All at once, I was surging forward, and easily passed a couple who had been right in front of me for at least 3 miles.  Still hard work, but just a lot more bang for the buck.  


As I entered the track for the last 300 meters, I saw my friends on the side cheering.  That was a great moment too.  The track is of a fantastic quality and I flew around it - albeit somewhat painfully.  Great happiness.   Finishers received a very cool running hat with the race logo on the front.  The AG placement got me a medal with my placement printed on the back, and the applause of my friends, which meant so much to me.  


As I mentioned on my blog the other day, this past week has been a real roller coaster of emotions.  I am still mourning the loss of a very dear friend, and had to forcefully turn that off a couple of times this morning.  But life goes on, and to run and race is a wonderful way to celebrate being alive.  We walk the line between carrying on, and feeling left behind.  "Every day above ground is a good day," said a man I know of who became a quadriplegic, severe burn victim after an horrific motorcycle accident.  I want to change my blog title to that quote, but I'm afraid it's too morbid.  Besides, my playful title is more like what life is made of.  


Rants & raves…  

Rants:  only 4 gym bathrooms for all the women in a field of about a thousand runners;  some confusion about which lane to run in after the turnaround;  crowded spot to run through as we entered the track at the finish. 

Raves: excellent race organization; mariachi bands on the course; awesome volunteers standing in the rain, breathtakingly beautiful course; the faces of friends all around me.  

Asics Piranha Miles: 15.18
Comments
From jun on Sat, May 01, 2010 at 16:57:07 from 97.126.225.138

Woohoo! Top 3 in your AG. Awesome!!!!

From Snoqualmie Ridge Runner on Sat, May 01, 2010 at 17:08:51 from 24.16.49.114

I forgot about the LONG lines for the bathroom...they could have opened the locker rooms my daughter said.

Nice work...AND you got some hardware...I never get that stuff! Pretty darn good without prep...

Mark got a 2nd place though. Good times! Did you get to meet Nova as well as my wife?

From rAtTLeTrAp on Sat, May 01, 2010 at 17:09:22 from 72.102.182.247

Good job! 30 sec. off your PR and an AG award! I told ya, two days rest before raceday has worked well for me every time. I hope it holds true this weekend. I'm writing this in the car on my way to Eugene. no, I'm not driving :)

From SnoFlake on Sat, May 01, 2010 at 17:23:31 from 24.18.192.33

Great race, mom, and congrats on the PR and age group award!!!! You did awesome. Great splits, too! Wow! Amazing!

Good job!

From JD on Sat, May 01, 2010 at 18:08:40 from 209.183.51.43

Congrats on a race well run and enjoyed for all the right reasons. And the AG award too!

From Carolyn in Colorado on Sat, May 01, 2010 at 18:20:11 from 24.8.167.243

Congratulation! You really managed to pull out a great race on short notice. Congratulations on the AG award.

I'm sorry about the chafing. I've been dealing with some of that lately. It is not fun, especially in the shower.

From Dale on Sat, May 01, 2010 at 19:00:10 from 69.10.215.11

Hey, great finish! Maybe that minimal taper was a good idea. Another pearl to remember in a race.....if you fell like garbage and don't think you can maintain pace, try speeding up first. Sometimes it's just the pace your running and anything faster or slower is better. Relaxing is good too, but I'd guess your mind let you go because you *thought* you could if you just relaxed more than just relaxing would. Get your mind out of your own way :). Nice job.

From auntieem on Sat, May 01, 2010 at 19:01:54 from 24.18.77.246

Sounds fun; I am so happy you got to not only do the race, but PR also! So sorry I was not able to run that one. The course sounds really beautiful. Congratulations on the medal, and the PR, and on being able to pull this one off on a moment's notice. I hope the small sno is not too unhappy about the horse show.

From CookieLegs on Sat, May 01, 2010 at 19:26:55 from 71.36.87.104

Awesome running today, Sno! Congratulations on the PR and placing 3rd in your AG!!

From Snoqualmie on Sat, May 01, 2010 at 22:43:38 from 24.18.192.33

Thanks for all the encouraging comments. I survived the shower.

Jeff - I think Nova was asleep but I did enjoy your other little girl. So cute!

I think I may have mispoken. "Off my PR" meant "less than," as in the British usage. No PR today, sorry.

From Snoqualmie on Sat, May 01, 2010 at 22:45:20 from 24.18.192.33

PS Good look at Eugene, Rattletrap!

From april27 on Sun, May 02, 2010 at 02:58:59 from 99.188.251.180

I have to say I'm a little jealous that you have a cinco de mayo 1/2!

I think you are soooo cool to place in a half marathon race...Very cool!

From Snoqualmie on Sun, May 02, 2010 at 12:36:54 from 24.18.192.33

I just checked the website to make sure there weren't only 3 people in my AG. That HAS happened to me once before, in a small marathon. Seventeen women 50-54 - ahh. :) Technically, I was 4th however. The first place in my AG won a masters placement and was therefore not eligible to take the AG award. I'm not sure that's fair, but it got me my little piece of hardware.

Legs feel horrible today. I'm taking them for a walk in a bit.

Dale- I've been thinking over what you said. So much of this business of racing really is mental. Reminds me of the Matrix (movie). lol I think I have a hangup about hurting myself or blowing it all and coming apart (which has happened at least 3 times in marathons). I am not a big risk taker in general. I guess more experience will help me learn how far I can push the envelope.

From Running Donkey on Sun, May 02, 2010 at 13:14:10 from 24.16.37.204

Nice race Sno! Congrats on the AG placing. Wish I would have seen you so we could finally say hello :)

From Dale on Sun, May 02, 2010 at 17:30:31 from 69.10.215.11

Next time just remember there is no spoon...

From Metcalf Running on Mon, May 03, 2010 at 12:41:29 from 207.225.192.66

Congrats!! Sounds like a wonderful race, and great to hear you are feeling a bit better. Walking the line on caring on and feeling left behind, is a great statement.

From Barb on Tue, May 04, 2010 at 03:39:36 from 196.200.54.130

Hi Sno...great race! I'm Barb and I'm writing you back after you wrote on by blog. I haven't responded as I traveled to a neighboring country and have been gone for 2 weeks and the internet was lousy there. I've been looking at your blog as you train toward your goal of qualifying for Boston. Any advice you may have would be greatly appreciated! How many miles per week/month do you try to get in? Do you find that you need more recovery time as we're aging :-)? I found that the last 2 weeks when it was hard to run consistently, in coming back my Saturday run was painful! I felt so out of shape. I thought that maybe now that I'm over 50 I can get out of shape faster. Anyway, any advice you can send my way would be appreciated.

Barb

From Snoqualmie on Tue, May 04, 2010 at 08:45:33 from 24.18.192.33

Hi Barb! Nice to hear from you. When I'm not tapering or recovering from something, I like to get in the 50-55 mpw range. My body likes easy distance running (not speed), so as long as I can get my butt out of bed I don't have any trouble with the miles. I don't get injured, thank goodness. My biggest challenges are mental, as I lived through decades of non-athletic life before I found my running self. My recovery time doesn't seem to be changing as I age, but in my opinion it's always been kind of crappy, especially as I compare myself to others here on the blog. (I know, we're all different, blah, blah- but I can't help noticing.)

Rebuilding fitness is such a pain that I keep my long runs high year round and try to stay consistent. I have always felt I lose fitness quickly, so I keep my marathon tapers to 2 weeks only, with a severe taper only in the last week.

What I sincerely believe is that we can do much more than 50+ y.o. women are "supposed" to be able to do. I love to read about senior runners, especially the ones who were not athletic in their younger days (that's me). It gives me a good perspective and keeps me from sabotaging myself. Let's keep in touch. Best wishes!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Recovery walk, about an hour.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.480.000.000.005.48

47F; heavy rain until mile 4, gusty winds.  Recovery run/walk. 

The goal was just to stay out there and get the legs moving.  It didn't help to have my feet soaked in the first 2 miles.  I figure I ran about 90% of the time, albeit slowly.  The legs are a little sore and very weak, but functioning.  :)

Brooks ST3 II Miles: 5.48
Comments
From Carolyn in Colorado on Mon, May 03, 2010 at 14:00:24 from 24.8.167.243

I'm impressed. I've recently discovered that I don't like running in heavy rain. You are a trooper.

From CookieLegs on Mon, May 03, 2010 at 14:06:20 from 155.101.152.105

Nice recovery run after your race. I enjoy running in a light drizzle, but hate running in heavy rain - my sweat pants get really wet and heavy and then just slog around on my legs!

From Snoqualmie on Mon, May 03, 2010 at 14:14:31 from 24.18.192.33

CookieLegs- I HIGHLY recommend running tights if you want to continue running when it rains. It makes a huge difference. I always found them to be a little immodest so I usually put my skort over them. When they get wet, they just feel like second skin. Some are more thermal than others, so you should get the right weight for your climate. Tights plus a cycling jacket (long sleeves keep hands dry) make me ready for just about any rain.

From april27 on Mon, May 03, 2010 at 16:21:52 from 99.188.251.180

Too bad there isn't much you can do for the wet feet!

From Snoqualmie on Mon, May 03, 2010 at 17:22:24 from 24.18.192.33

Exactly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.560.000.000.003.56

37F, mostly cloudy.  Another recovery run. 15 min. upper body and core work.

Introducing... Sno's Leg Recovery Index (scale = 1-5)

Soreness 2 (down from 3.5)

Perceived leg strength 3 (up from 2)

Number of invisible monkeys clinging to each leg 4 (no change) 

Mizuno Wave Universe 3 Miles: 3.56
Comments
From Carolyn in Colorado on Tue, May 04, 2010 at 11:37:52 from 24.8.167.243

I'm sorry you had the monkeys this morning. I really thought they would be with me and was surprised by their absence. But it's good that the soreness is down and the leg strength is up.

From Metcalf Running on Tue, May 04, 2010 at 12:03:19 from 207.225.192.66

At least you had some company (the monkeys) on your run LOL... Sorry I know you don't like them. I'm sure they will be visiting me when I'm able to get out on the road. So they will be leaving soon.

From Snoqualmie Ridge Runner on Tue, May 04, 2010 at 14:05:14 from 76.22.10.204

SnoWoman,

Hey...should be light when you are running these days, right?

My legs prefer the tread right after a hard race...although my brain is not thrilled about it...helps keep it easy...just a thought.

Looking forward to rocking Newport with you!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

Second try at this entry.  :(    

38F, cloudy, easy run.

Sno's Leg Recovery Index: soreness 1, perceived leg strength 4, Monkeys 3.  The relationship between the PLS and the Monkeys is this: your legs feel much better but the Garmin keeps showing you numbers like 11:05, 12:10, 11:45.... 

Asics Piranha Miles: 6.84
Comments
From Snoqualmie Ridge Runner on Wed, May 05, 2010 at 11:37:13 from 24.16.49.114

I saw you run by the house this a.m. in your "springy" colors...looking like an easter egg...then a bit later Sommer came by...keep on pushing!

From JD on Wed, May 05, 2010 at 11:47:00 from 70.96.78.157

Here we come, walkin'

Down the street.

We get the funniest looks from

Ev'ry one we meet.

Hey, hey, we're the Monkees

And people say we monkey around.

But we're too busy singing

To put anybody down.

:-)

From Metcalf Running on Wed, May 05, 2010 at 13:10:07 from 207.225.192.66

To funny JD..

Sno legs are feeling better... so monkeys will be leaving soon :)

From Carolyn in Colorado on Wed, May 05, 2010 at 22:55:32 from 72.254.90.215

Maybe the monkeys are in the Garmin, not on the legs. Or maybe they just like going for a ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.710.000.000.003.71

40F, cloudy.  Short and sweet.  Soreness - 0, Percv.Muscle Str - 5, Monkeys - 2, but they fell off in the last mile. 

Brooks ST3 Miles: 3.71
Comments
From Snoqualmie Ridge Runner on Thu, May 06, 2010 at 15:31:34 from 24.16.49.114

Sommer was out there before you today...you must have been "running" late today.

Are you doing any speedwork this week?

Sayonara Monkeys...see you again after Sno gets her BQ!

From Metcalf Running on Thu, May 06, 2010 at 15:33:23 from 207.225.192.66

Yeppee!!!! no more monkeys! At least until your next race, then I'm sure they will pay you another visit. Looks like you had a nice run!

From Snoqualmie on Thu, May 06, 2010 at 16:46:20 from 166.205.141.238

Jeff, yes I needed a little more sleep and this week is kind of a dud anyway. I am scheduled for a day off tomorrow and then a long run w/ some MP in it on Sat. So how is it that you see us going by all the time? Picture window at the breakfast table? If I knew which house I'd wave.

Do not count my BQs before they've hatched!

From Carolyn in Colorado on Thu, May 06, 2010 at 17:08:54 from 198.241.217.15

Hooray for much improvement! Good luck with your MP run on Saturday.

From auntieem on Thu, May 06, 2010 at 18:04:29 from 24.18.77.246

So glad those monkeys fell off! Love the indices.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.528.000.000.0020.52

40F to 55F, blue skies, light wind from the NW.  Objectives: 9 miles easy (w/ club run), 8 miles MP on mostly flat roads, finish w/ Leg Builder Hill. 

Brutal. It may have been too soon to attempt this workout after racing just last weekend. But - I did it!   

My target for the MP miles was 9:00-9:15 at first, but my left quad starting feeling crampy in the third mile, so I pulled back to "just keep it under 9:30."  After the 7th mile, I stopped in a bathroom, not really realizing how quickly rigor mortis can set in. Oh that 8th mile was torture at first! 

MP miles: 9:16, 9:07, 9:10, 9:30, 9:19, 9:17, 9:26, 9:11.

There was about a half mile of easy jogging between the last MP mile and the beginning of the 2 mile LB hill.  I spend that half mile thinking such cheery thoughts as, "I am doomed," "How in the h am I going to make it up that hill," and "I wonder if Mr. Sno would come and pick me up."  In other words... I. Was. Broken.  My legs were killing me, with that special kind of pain you only get at the end of a marathon. 

Again, I really wonder if it was too soon to do this workout, but Newport is just 4 weeks away, so I felt like desperate measures were in order.  I made it up most of the hill at a pathetic jog, but the last .4 brought me to my knees a walk, and a painful one at that.  (The last part of the hill is the steepest, about 20% grade.) 

In the Good News department, this is the farthest run I've had in the Piranhas and I think my feet did very well.  Better than the traitor legs, that's for sure.  I think my plan is still to do the marathon in my ST3's, but the Piranhas are 1) more fun and 2) strengthening to the feet and legs. 

Speaking of shoes, I have some new running moccasins. RunAmocs. Isn't that clever?  Haven't tried them on a run yet, but I look forward to it.  I've been waiting for a dry day with appropriate easy objectives.  I also own their regular mocs, which are wonderful, but not great for running for a variety of reasons.

IMG_0470 

Asics Piranha Miles: 20.52
Comments
From april27 on Sat, May 08, 2010 at 15:59:49 from 99.188.251.180

WEll I have to say that I feel like a big weenie! You did 20 miles through yuckness. I have to say that i have some rigor mortis in my left leg right now! Horrid!

Great job on the long run. You are so dedicated!

From Snoqualmie on Sat, May 08, 2010 at 16:06:08 from 24.18.192.33

Not at all, April. You haven't been at it as long as I have. I think you're doing great! Those crowds would have had me in the fetal position before I even started - at least mentally.

From JD on Sat, May 08, 2010 at 22:04:07 from 209.183.51.133

Excellent long run! Good job toughing that one out. Those mocs look um, quite minimal. To say the least. Looking forward to hearing how they run.

From Snoqualmie Ridge Runner on Sun, May 09, 2010 at 00:18:53 from 24.16.49.114

Way to finish a tough run!

Leg builder is doing it's work for you even if you walk it.

From Carolyn in Colorado on Sun, May 09, 2010 at 00:20:44 from 24.8.167.243

Great job on a tough run! Newport really is getting close.

I've had those "should I call for a ride" thoughts. Great job sticking it out. And 20% grade! That's crazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

Mid 40sF, sunny.  Recovery run. 

Sno's Leg Recovery Index:  Soreness - 2, Perceived Muscle Strength - 3, Monkeys - 5, but 2 fell off mid-run.  

I felt much better than I expected to this morning.  The new running mocs are really comfy. I think it's as close to a barefoot feel as you can get without ditching shoes altogether.   

Mon-Sun total for this recovery week: 43.86.  

RunAmocs (Softstar) Miles: 3.75
Comments
From Carolyn in Colorado on Sun, May 09, 2010 at 18:10:01 from 24.8.167.243

Your feet must be really strong to be able to run that far in this mocs. I need to get back to building up the feet after I get done with Newport.

I'm glad you were able to drop a couple of monkeys.

From auntieem on Mon, May 10, 2010 at 11:04:30 from 24.18.77.246

Sounds like you are doing great! You'll be well prepared for Newport. Was yesterday your last long one? The mocs are so beautiful!

From Snoqualmie on Mon, May 10, 2010 at 11:15:50 from 24.18.192.33

Thanks, A-Em. I've got two more long runs actually. I don't feel "prepared," but that's always the case, right? Having to spend last week recovering from the half did a bit of a number on my mental state. I hate to see my mileage down in the forties like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.860.000.000.003.86

44F, cloudy with a few sprinkles.  Easy run. 20 min. strength routine. 

I had a fun but exhausting weekend, and ended up sleeping a little late this morning.  So even though I feel good, I am uncomfortable about these low numbers (miles).  I hope I can get out on time tomorrow and put in the miles I like to run.  

Brooks ST3 II Miles: 3.86
Comments
From Snoqualmie Ridge Runner on Mon, May 10, 2010 at 11:57:44 from 24.16.49.114

Have you ever considered the "first program"? Lower miles but faster ones...

From Snoqualmie on Mon, May 10, 2010 at 11:59:55 from 24.18.192.33

Why on earth would anyone want to run fewer miles? ;)

From Snoqualmie Ridge Runner on Mon, May 10, 2010 at 12:02:21 from 24.16.49.114

:-) Those of us that aren't running just for the fun of it...

From Carolyn in Colorado on Mon, May 10, 2010 at 15:50:09 from 24.8.167.243

Sleeping in is good sometimes.

Sno loves her miles.

From april27 on Tue, May 11, 2010 at 02:18:13 from 99.188.251.180

It is good thing to lower your mileage sometimes. Your body is probably telling you that you need it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.810.000.000.007.81

44F, mostly cloudy. Calm & dry.  G-A run. 

Great morning for a run.  Mists on the duck pond, birds singing, flowers, rabbits, pretty clouds...   

Asics Piranha Miles: 7.81
Comments
From Carolyn in Colorado on Tue, May 11, 2010 at 10:53:18 from 24.8.167.243

Wonderful!

From CookieLegs on Tue, May 11, 2010 at 16:00:15 from 155.101.152.105

I love runs like that - so peaceful & reflective!

From JD on Tue, May 11, 2010 at 22:06:12 from 32.176.39.246

Sounds nice. No monkeys.

From Metcalf Running on Wed, May 12, 2010 at 10:01:03 from 207.225.192.66

Wow!! Love to hear about runs like this. I can picture how beautiful it was!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.173.000.000.009.17

49F, cloudy, dry, breezy at times.  Progression run on hilly terrain (3,3,3, c.d.) 12:37, 11:51, 11:13 / 10:38, 10:29, 10:08 / 9:31, 9:24, 9:15.   15 min. strength routine.

Pretty good workout. The last mile was at a very hard effort, but also run on hills.  I like it that each mile was faster than the last, even though I was thinking of the progression in 3 mile chunks. 

As I passed by some woods I saw a bald eagle circling the top of a large tree, chased by a little crow whose nest was in the tree, I presume.   "Oh, it's so beautiful."  But then, The Cat Who Must Be Obeyed didn't turn up at home like he normally does and I imagined him being carried away by that eagle. "D%$#%@ eagle!"  But he (the cat) did eventually come home, so all is well.  Just for fun, this is not my cat, but it looks just like him. 

 

Brooks ST3 II Miles: 9.17
Comments
From Bonnie on Wed, May 12, 2010 at 11:48:20 from 64.119.33.134

whew, close call! What a stunning cat, I love them, now that you and Samantha have pointed these out to me I am coveting them a lot!

Great run today Sno!

From Dale on Wed, May 12, 2010 at 12:08:54 from 69.10.215.11

Wow, can't get much more textbook progression than those splits. On hilly terrain too. Spooky.

From Snoqualmie Ridge Runner on Wed, May 12, 2010 at 15:15:20 from 24.16.49.114

Great Finish Sno!

From Carolyn in Colorado on Wed, May 12, 2010 at 16:05:49 from 24.8.167.243

Great job on the progression run.

That cat really has a determined look. I know it's not your cat, but given your cat's name, I assume he/she gets the same look.

From Metcalf Running on Wed, May 12, 2010 at 17:02:31 from 207.225.192.66

Nice run!! Glad yoru cat is safe :)

From Snoqualmie on Wed, May 12, 2010 at 17:35:01 from 24.18.192.33

Carolyn - Level 1 is the look. Level 2 is meowing his little head off with the most imperious tone I have ever heard from a cat. Level 3, which is quite dangerous - you really don't want things to get that far - is peeing on something nearby. Kidding aside, he's the best cat I've ever had.

From JD on Wed, May 12, 2010 at 17:38:20 from 70.96.78.157

Nice run!

Your cat looks like a tiger.

From rAtTLeTrAp on Wed, May 12, 2010 at 20:48:25 from 75.230.197.76

Nice run! I really envy the scenery you have up there too. It's so beautiful. I used to run down by the beach in Steilacoom, but the shoulder is so narrow that now I just stick around the park where I won't get run over. I see deer pretty often, but I can't remember the last time I saw an eagle.

That's funny to me that the best cat you've ever had pees on stuff when he gets mad. I just had a lengthy discussion on facebook with a friend that can't understand why a landlord would want a $1000 pet deposit for his cat :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.440.000.000.006.44

I just lost my entire entry, again.  I'm not retyping; I just don't have time.  Gr. Cranky. 

Mizuno Wave Universe 3 Miles: 6.44
Comments
From KP on Thu, May 13, 2010 at 12:59:24 from 65.208.22.26

smile!

From Metcalf Running on Thu, May 13, 2010 at 13:26:41 from 207.225.192.66

:) Sorry, but now you are done and can enjoy your day!

From Running Donkey on Thu, May 13, 2010 at 13:42:51 from 208.77.153.8

Boo for losing your entry. Yay for 6.44 miles!!

From Snoqualmie Ridge Runner on Thu, May 13, 2010 at 14:57:11 from 24.16.49.114

Pretty boring entry here Sno.

Was running over by your neck of the woods today...are the middle 2 numbers on your house 72?

From Carolyn in Colorado on Thu, May 13, 2010 at 15:18:39 from 198.241.174.15

I've had that problem before. I understand your frustration.

From CookieLegs on Thu, May 13, 2010 at 16:24:46 from 155.101.152.105

Well . . . hope it was a good run anyway, even if the entering of data wasn't!!

From april27 on Fri, May 14, 2010 at 08:30:41 from 99.188.251.180

Good mileage for the day!

From Snoqualmie on Fri, May 14, 2010 at 11:14:02 from 24.18.192.33

Well, sorry about the dud-of-an-entry folks. It's happened to me twice this week, but moreover I'm just having a very hectic week. It was a great run, just great. First few miles a little sluggish and then everything just opened up and I had a fine time.

Jeff-that's not it. I'll PM you and you can stop by anytime for water or just to say hi.

Enjoyed a nice sleep-in today, resting up for tomorrow's mega-run. Can't wait!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.540.000.000.0023.54

46F to 61F; mostly sunny w/ a little bit of fog early.  Objectives: endurance run, club run, Leg Builder Hill, & mostly: psychological strength for Newport in 3 weeks.  

Very nice run. I will admit that going up the LB Hill (miles 19-21) made me really, really want to be somewhere else.  And it was bright and hot (for what I'm used to) the last few miles.  But all in all, a very successful run.

While cruising around Old Snoqualmie before meeting up with the club, I took this picture of the Snoqualmie River with a patch of fog and Mt. Si in the background.  It was lighter out than it looks but my cruddy iPhone camera can't handle backlighting.

IMG_0482 

Looking forward to reading race reports later!   

ST3-M Miles: 23.54
Comments
From auntieem on Sat, May 15, 2010 at 14:53:52 from 24.18.77.246

Pretty picture! Even with your cruddy i phone camera.

From Snoqualmie Ridge Runner on Sat, May 15, 2010 at 14:54:54 from 24.16.49.114

Hope I didn't scare you and wake up too many people honking at you this morning on my way down. GREAT RUN on that hill! That pic looks pretty cool to me. What a perfect day to be out running this morning!!

From CookieLegs on Sat, May 15, 2010 at 15:05:53 from 71.32.237.171

That picture looks really pretty to me!! Sounds like an awesome run this morning - especially with Leg Builder Hill near the end!!

From Snoqualmie on Sat, May 15, 2010 at 16:43:40 from 24.18.192.33

Glad you all like the picture. It was such a cool moment, with the peace and stillness all around and just birds singing.

Jeff- Honk anytime. I am so used to runners honking at me now that I'm in the club, especially when wearing that bright club shirt, that I automatically assume it's a friend now.

From JD on Sat, May 15, 2010 at 17:01:32 from 166.128.78.114

Nice long, long run. Great photo. What a beautiful place!

From Carolyn in Colorado on Sat, May 15, 2010 at 17:22:39 from 24.8.167.243

Great photo.

And great miles today. I hope the shorter long run that I did is enough.

From Dale on Sat, May 15, 2010 at 18:51:51 from 69.10.215.11

Neat pic. Today was downright hot....for WA. Hot + Hills = ouch. Nice run.

From Barb on Sun, May 16, 2010 at 06:10:55 from 196.200.54.130

awesome picture! Looks so nice and wonderfully COOL!!!

From april27 on Sun, May 16, 2010 at 11:42:49 from 99.188.251.180

Great pic and way to go conquering leg builder hill once again!

From Kelli on Sun, May 16, 2010 at 13:21:44 from 71.219.75.178

That picture was taken with an iPhone??? WOW! Absolutely beautiful. I am so jealous of your scenery, you are one lucky woman.

Nice job on that long run!! you are such an amazing runner. So what strategies do you use on those hills to make you forget that you want to be somewhere else? That mind over matter thing really gets me sometimes.

From Snoqualmie on Sun, May 16, 2010 at 15:30:29 from 24.18.192.33

Kelli, I always follow Dori's advice. "Just keep swimming, just keep swimming..." Or running as the case may be. :).

Still so impressed by your race!!

From Kelli on Mon, May 17, 2010 at 14:23:58 from 71.219.75.178

I will chant that in my head on my next horrible run. i do chant, "I can do hard things!!!" quite a bit, but I need some new inspiration!

From KP on Mon, May 17, 2010 at 14:27:37 from 65.208.22.26

oh my goodness. that is a beautiful picture! the quality is excellent for a cell phone pic.

From Snoqualmie on Mon, May 17, 2010 at 14:37:38 from 24.18.192.33

Kelli - To be more specific, I remind myself that it is finite and that it will soon be done, so long as I keep moving! Then it's like magic - I'm there. "Don't think, just run" is another good mantra for me. I try not to look at all the hill that looms before me (it's 2 miles long and quite steep). I also like to say to myself, "twenty minutes from now I won't be here!" So it's more of a "strategic denial" than a willpower thing.

The picture - thx. I just wish the foreground wasn't so dark and you could see all the plants and flowers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.340.000.000.003.34

57F, mostly sunny & humid.  Recovery run. 

Just enough to shake off the monkeys.  

Lunaracers II Miles: 3.34
Comments
From Carolyn in Colorado on Mon, May 17, 2010 at 00:00:33 from 24.8.167.243

Mama called the doctor and the doctor said, "get those monkeys jumping off the legs."

From Snoqualmie on Mon, May 17, 2010 at 08:32:03 from 24.18.192.33

HAHAHAHAHA!

From KP on Mon, May 17, 2010 at 09:06:38 from 65.208.22.26

Good one, Carolyn!

57* sounds delightful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.530.500.000.005.03

53F, cloudy. Easy run w/ 1/2 mile @ MP just before cool down.  15 min. strength.

In the ongoing saga of my mid-life-female-changes-health-issue (whined posted about it in March), the new med my doc is trying on me (as of 10 days ago) seems to be making things worse.  When I started trying out the Black Cohosh in March, it took a while to see any kind of change, but after a couple of weeks things did get better.  Not cured, but better.  Now I seem to be back where I started and last night was horrible.  Obviously, this med is a dud, and I'll be on the phone with my doc as soon as business hours begin. But my point is that I now am back to severe sleep deprivation, and I've mysteriously gained 3 pounds, and I am stuck producing these whiny, rambling, self-absorbed explanations....  At least I didn't blow off the run altogether, but I did sleep a little late and had a hard time getting out the door. I wanted 8 miles today and I feel like I've been robbed.  Another cranky morning I guess.

Legs were fine, though. And I like these clouds. Sorry, 99.99% of the people who live here, but the sunshine has never been my favorite.  

My sister sent me this video for a pick-me-up.  Enjoy!

Asics Piranha Miles: 5.03
Comments
From Bonnie on Mon, May 17, 2010 at 11:25:09 from 64.119.33.134

Sorry about the dud-meds ... being sluggish because of lack of sleep is a killer. Like I need any more "help" forgetting things ;-)

Have a good day Sno!

From Metcalf Running on Mon, May 17, 2010 at 11:25:57 from 207.225.192.66

Sno, sorry to hear that the meds are not working. I go to my doc tomorrow and hope that we can start a turn around for myself. I can completely understand the flustration, so whine on girl... I'll bring the cheese to go with our whine LOL.

Nice run... enjoy your clouds :)

From KP on Mon, May 17, 2010 at 11:39:53 from 65.208.22.26

cute video!

From Carolyn in Colorado on Mon, May 17, 2010 at 12:50:18 from 24.8.167.243

Are you letting me know what I have to look forward too?

Sleep is so important and everything gets so tough with a lack of adequate sleep.

But I'm glad that you have strong legs and your beloved clouds.

From Snoqualmie on Mon, May 17, 2010 at 13:32:13 from 24.18.192.33

CofC- not necessarily. I had endocrine issues to begin with, since my 20s. Take care of yourself, eat healthfully, and you might sail through it easily.

From JD on Mon, May 17, 2010 at 16:45:00 from 70.96.78.157

Nothing makes me happier than seeing dogs happily at play. Thanks for posting that awesome video!

From auntieem on Mon, May 17, 2010 at 17:38:34 from 24.18.77.246

Hilarious! I want Paco! I love happy dogs; they are so much like me.

Sorry about the sleep deprivation. It sucks. Seems as soon as I find a solution to the sleep thing, it stops working, and I have to try something else! I hope you get something figured out soon. Enjoy the clouds; I guess they are here for a few days.

From CookieLegs on Tue, May 18, 2010 at 00:17:04 from 71.32.237.171

I hope your sleeping problems work themselves out - long term sleep deprivation can make it harder to run!

I'm 55 and didn't have trouble sleeping or getting too many hot flashes at night, but I would get them while cooking dinner - whoosh, felt like a blast furnace for 30 seconds before going away! What Sno suggested generally worked for me; I made a point of eating healthy, drinking lots of water, and exercising, and really considered myself lucky that my problems weren't worse. (My memory seemed to go on the blink a couple times :) but has since recovered!!)

From Snoqualmie on Wed, May 19, 2010 at 12:06:05 from 24.18.192.33

I think I have it better than most women, which I attribute to good diet and exercise. But the hot flashes all night long are intolerable.

A new book came from Amazon yesterday and I read most of it last evening: Natural Hormone Balance for Women by Uzzi Reiss. I can't wait to talk to my doc about it.

After only 3 days of not taking the dud Rx, I am already seeing a difference - yay. Will be trying Progesterone and possibly other stuff starting this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.240.000.000.007.24

Asics Piranha Miles: 7.24
Comments
From Snoqualmie on Tue, May 18, 2010 at 12:06:33 from 166.205.142.199

It is one of those mornings when I had to be out the door super early. LOL I am blogging from my iPhone and cannot seem to enter text in the normal space.

Great run. 52F and light rain.

From Bonnie on Tue, May 18, 2010 at 13:37:33 from 64.119.33.134

ha ha ... I wondered what was going on! Maybe I will have to try that some day - I haven't ever been able to enter my runs from my phone (Blackberry) either!

Have a good day!

From Carolyn in Colorado on Tue, May 18, 2010 at 13:48:05 from 198.241.174.15

At first I thought you just didn't have anything to say.

I'm happy to hear that you had a great run.

From april27 on Wed, May 19, 2010 at 00:33:17 from 99.188.251.180

Good mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.004.000.008.79

51F, partly cloudy, dry.  Tempo intervals: 3.7 mi w.u., 4 x 1 mi T on hills w/ 1 min jog b/t, <1 mi c.d.   Target = stay under 8:30 on flat or downhill terrain, same effort level on uphills. 8:56, 8:44, 8:45, 8:19 (last rep mostly downhill).   20 min. strength training. 

I thought I did really well until I came home and looked at the splits. Hm. Until I get myself back to the high school track, I guess I should just go by the effort level. 

Asics Piranha Miles: 8.79
Comments
From Metcalf Running on Wed, May 19, 2010 at 11:32:20 from 207.225.192.66

Going by effort level sounds like good advise. Right now my paces stink so I my effort level is all I have :)

From Carolyn in Colorado on Wed, May 19, 2010 at 11:35:58 from 24.8.167.243

I think you did really well. And I think that going by effort level is a good idea.

From Dale on Wed, May 19, 2010 at 12:55:17 from 69.10.215.11

Effort on rolling terrain is definitely the way to go. But doing this every once in a while on the flats or on the track is probably a good idea to keep your effort honest. You're paces seem pretty close to your goals, assuming the first 3 weren't all flat/downhill :).

From Barb on Wed, May 19, 2010 at 17:56:01 from 196.200.54.130

Hey sno...looks like a nice workout to me. I'm doing some learning curve stuff here as I don't know all of the initials. What is: w.u and c.d.? Thanks. I'm going to try an easy run in the morning...see how the calf feels.

From auntieem on Wed, May 19, 2010 at 20:48:19 from 24.18.77.246

I always find it really hard to get tempo runs right on trails, unless its a long stretch, like 4-5 miles at tempo. For miles, I do prefer the track. It appeals to my type A need for precision! I think your splits are great for varied terrain.

From Snoqualmie on Thu, May 20, 2010 at 10:52:04 from 24.18.192.33

Barb - w.u. is warm up, and c.d. is... I'll bet you guessed! :) Hope your calf feels great today.

From Barb on Thu, May 20, 2010 at 10:59:53 from 196.200.54.130

Thanks Sno! I'm still laughing and shaking my head...DUH! Calf felt better. Was able to run about 4 miles and will put in a few more tomorrow. Hopefully back to 100% by next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.000.000.005.55

43F, dry for a while, then rainy.  Easy run in mocs. 

I absolutely adore these mocs. (See May 8 entry for pic.) However! In wet conditions... not so good.  They felt too heavy and floppy, because the fronts got wet but not the backs. Wet leather, not good for running.  I will save them for dry days. A pity, because that means I won't wear them much for most of the year.  

RunAmocs (Softstar) Miles: 5.55
Comments
From Carolyn in Colorado on Thu, May 20, 2010 at 11:12:41 from 24.8.167.243

You must have really strong calves and feet to be able to run that far in those mocs. I hope to be able to build up to a point that I can do that one of these days, but I'm not there yet.

Too bad about the wet mocs. Here's hoping you get enough dry days to keep you happy about the mocs, and enough wet days to keep you happy too, since you seem to like the rain.

From auntieem on Thu, May 20, 2010 at 16:58:47 from 24.18.77.246

We do have fairly long dry summers (usually!). I love the image of you running along in your cute mocs! Now that I am not "hurt" anymore, and its not so cold outside, I'm adding back in my barefoot laps - usually at the track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.170.000.000.0020.17

Mid 40sF, 85% rainy run.  Endurance run w/ negative splits, and club run. 

Drove to Centennial Park and ran a little over a mile warm up before the club run. Then I ran the Snoqualmie Valley Trail up to Rattlesnake Lake and back with a guy from my running club who just happened to mention last week that he'd like to run it.  Funny coincidence, because last week I was feeling so jealous of Jefferey's run up to the lake. But it's a trail I am not sure I would do alone due to a higher risk of bears, cougars, and bad guys.

So I really lucked out, getting this running partner.  The trip up is at a slight grade 0-3%, with about 3 miles of solid 3% grade as one approaches the lake.  We kept the pace around 10:30-10:40 on the way up.  After a welcome pit stop at the lake, we came down at an average of 9:45.  

I get this information from the final split data, because the real-time Garmin pace readout was crazy-all-over-the-place due to heavy tree cover. So we were basically running by feel most of the time, with a quick check on the Garmins when we came into brief open spaces. 

My buddy's last few miles were a bit of a problem. As he started to slow down about 4 miles from the end, I slowed with him for a while. He was experiencing a lot of pain in his calves.  I was shocked to learn at this point that his longest run to date had been 13 miles. "Wow, that's quite a leap! Well done."  He replied, "well done is how I feel right now."  

He encouraged me to run on ahead, which I eventually did, but I felt like such a heel. I would not have been able to do the run at all without a buddy, and I hated to desert him. When we were a little less than 2 miles from "home" I finally decided it would be kinder to go ahead, relieving him at least of the pressure to keep up.  My splits show a couple of slow miles before I left him. 

Everything else about my run was positive - except the gravel!  Oh, how I hate it.  I feel every little rock.  And I do think it's harder work, but that will be a blessing when I get stronger from running on it.  Yeah, it rained and rained. But that was not a big deal, compared to The Gravel of Doom. 

On to the taper now. First a little, then a (disagreeable) lot. We'll see in 2 weeks what I've really got in the bank.  :)  

Brooks ST3 II Miles: 20.17
Comments
From JD on Sat, May 22, 2010 at 15:54:50 from 70.96.78.157

You do more 20 milers in a month than I do in a year!

From Snoqualmie on Sat, May 22, 2010 at 15:56:32 from 24.18.192.33

But you're doing fine with your program, Mr. 3:51! Thanks just the same.

From auntieem on Sat, May 22, 2010 at 16:03:11 from 24.18.77.246

Well, Sno, you've got a lot in the bank, no matter how you look at it. Good training is good training. Just depends on what interest they are paying out on race day, and that, my dear, is not within your control! So glad you got to tackle that trail, sounds fun. Try to survive the taper.

From Dale on Sat, May 22, 2010 at 17:48:23 from 69.10.215.11

Good training for the Mt Si 50K next year. Or do I hear the 50M calling?

From Snoqualmie on Sat, May 22, 2010 at 17:58:06 from 24.18.192.33

You must be listening on a different frequency. I don't hear it calling. I hear, "stay away from gravel, stay away from gravel..."

From Dale on Sat, May 22, 2010 at 18:36:15 from 69.10.215.11

50K it is then!

From nicole on Sat, May 22, 2010 at 23:08:21 from 67.170.27.155

This run sounds lovely! We need some pics of that lake! And I can't believe your partner went from 13 to 20, I would be dead. Sometime I'm going to have to come up there to run!

From Carolyn in Colorado on Sun, May 23, 2010 at 12:19:29 from 24.8.167.243

Awesome 20 miler, Sno. I'm glad you found a partner and were able to run that trail, but you really chicked the guy.

You've got a lot of great miles in the bank.

From Snoqualmie on Sun, May 23, 2010 at 13:55:50 from 24.18.192.33

Nicole, to be fair, he was only doing 19, because I added that warm up mile before the club met. But he did great. Sometime when you want 19+ miles, do come on over!

p.s. No rattlesnakes at Rattlesnake Lake, nor in Western Washington for that matter.

A-Em - so well put!

From Snoqualmie Ridge Runner on Sun, May 23, 2010 at 15:02:47 from 24.16.49.114

Other than the gravel...did you love the trail up??? It sure is beautiful scenery!

From Running Donkey on Sun, May 23, 2010 at 16:15:20 from 24.16.54.85

Nice run! That is a beautiful trail, which I often run alone...now you have me a bit worried about that. Have you run into trouble on it before? I do agree, after about 8 miles the gravel starts to wear on me.

From Snoqualmie on Sun, May 23, 2010 at 19:17:31 from 24.18.192.33

Jeff - Yes - I loved the trail other than the gravel. The time absolutely flew by, just enjoying the scenery.

RD - I can see running it alone on a sunny summer weekend when there are plenty of folks out on the trail. But I am a very cautious person when it comes to that kind of risk. I survived 2 abduction attempts as a child growing up in LA. I haven't had a problem specifically on that trail, but it seems like I do read about scary, female-alone-on-trail stories in the paper all the time. And a friend of mine who used to run up to R. Lake on the trail was stalked for a while and had to stop running there. If you do run it, be sure to carry pepper spray and a cell phone!

Did you hear, btw, about the mama bear with two cubs hanging out up in the deer park neighborhood this month? See, that kind of thing sends chills up my spine.

From april27 on Mon, May 24, 2010 at 10:01:17 from 99.188.251.180

Wow see you inspired him to run 19! that has to feel good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

43F, partly cloudy, patchy light fog.  2 mi easy, 2 mi MP+30 sec., 2 mile easy.  20 min. strength training.

That bit of faster running was a whim.  Call it the intoxicating effect of fog (I adore fog).  

Leg recovery index (1-5): Soreness-3, Perceived muscle strength-4, Monkeys per leg-1.  

Asics Piranha Miles: 6.06
Comments
From Carolyn in Colorado on Mon, May 24, 2010 at 11:34:03 from 24.8.167.243

Your leg recovery index from Saturday's 20 miler looks better than expected. You must have been feeling good to do MP +30 seconds on a whim.

From JD on Mon, May 24, 2010 at 11:52:11 from 70.96.78.157

No monkeying around for you!

From Snoqualmie Ridge Runner on Mon, May 24, 2010 at 14:51:19 from 24.16.49.114

Just keep taking it easy from here on out... Let's BQ this thing!

From Snoqualmie on Mon, May 24, 2010 at 15:09:00 from 24.18.192.33

I love your attitude, Jeff! And I don't mean to sabotage myself in any way, but I would be delighted with just a good PR. My PR is from nearly 3 years ago for goodness sakes! It's time to see some improvement! And I wouldn't say no to a BQ either. ;)

From Snoqualmie Ridge Runner on Mon, May 24, 2010 at 15:19:28 from 24.16.49.114

Hey Now! You are going to nail this thing...I'm telling you! Wait till you see the course and how flat and gorgeous it is...PR is fine but I hope you are shooting for a BQ...that way we could run that thing together too...Too much work to let this baby pass...all the stars are lining up for us...

From rAtTLeTrAp on Mon, May 24, 2010 at 15:29:02 from 75.230.59.233

+1 on that BQ! The time is right. You are such a strong runner! We need you at the FRB party in Boston next year :)

From Kelli on Mon, May 24, 2010 at 15:57:58 from 71.219.93.114

Intoxicating fog, huh? It was so foggy you could not see how fast you were running? You know, based on the beautiful pictures you have posted of your neck of the woods, I bet fog is way cool!!!

From Snoqualmie on Mon, May 24, 2010 at 20:06:04 from 24.18.192.33

Oh believe me, I want that BQ for sure. But I have toed many a start line thinking I had a shot and learned that I didn't.

It would be great fun to go to Boston with you all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

45F, overcast. Easy run.

I felt very sluggish this morning, so I just went with it and ran slowly.  I need more sleep... 

Asics Piranha Miles: 4.40
Comments
From Carolyn in Colorado on Tue, May 25, 2010 at 11:32:57 from 24.8.167.243

I hope you're able to get more sleep. Today was a slow day for me too.

From KP on Tue, May 25, 2010 at 11:41:25 from 65.208.22.26

sleep is overrated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.290.500.001.255.04

50F, light rain.  VO2 + a bit of MP. 20 min strength work. 

Since we now have daylight at 5 AM, I decided to drive down to the H.S. track.  I ran around that neighborhood a bit to warm up, then finished the warm up on the track with 5 x 50m strides and about 150m jog between.

After the warm-up: 5 x 400m, target pace 7:45, with 200m recovery b/t.  Between the variability of me maybe not hitting the lap button right on the mark and the Garmin's natural error of margin, I got some inconsistent numbers. But all the splits were in the neighborhood of my target...  pace (time):  7:52 (1:57), 7:35 (1:59), 7:45 (1:59), 7:49 (1:59), last-one-fast-one 7:28 (1:52).  

After my last recovery jog, I ran 800m at MP for psychological benefit. IE- "This feels easy!"  

On my way home in the car, I had the idea to check the elevation gain of the Parkway (aka Leg Builder Hill) on my Garmin.  It's about 450 feet, spread over 2 miles, with the steepest part at the final .7 miles. 

I was thinking today about my warmups and how slow they are.  And I was thinking about something a friend told me, which makes me wonder if I should let the warmup  be even slower.  This friend has repeatedly been to a running camp called Camp Marafiki in Santa Fe.   She is a "local elite" in Oklahoma.  According to her, the Kenyan coaches at this camp, whose "easy" pace is probably 7:00 or 7:30, do their first few minutes warmup at -- are you sitting down? --  around 12:00.  In contemplating this oddity, I wondered what it would be like to really go slower than I want to and slower than I can in the first mile of my warmup.  

Slower than slow warmup -- it's hard to do!  I had to really think about it and not space out.  Guess what the hardest part of my workout was?  The strides.  That transition from easy to hard.  But they were mercifully short, and the whole warmup procedure seemed to go well, because the 400s were not devastatingly, I-hate-running hard.  I haven't done 400s for years and years, so the shortness of the reps was nice too.  That's my last really intense workout, and I will focus on MP & strides for the remainder of the taper. 

Asics Piranha Miles: 5.04
Comments
From Carolyn in Colorado on Wed, May 26, 2010 at 11:12:46 from 24.8.167.243

Interesting ideas about the warmup. I thought I always did my first mile really slow, but I suppose it could be even slower.

I also had my last really intense workout today, with just strides and some MP running remaining. See you in Newport!

From Dale on Wed, May 26, 2010 at 11:22:27 from 69.10.215.11

If I run too slowly I get uncoordinated and start tripping myself with my big clumsy feet. I do believe in the start slow part though....usually takes my legs a mile or more to warmup and for my stride to go from short and choppy to less-short and choppy.

Um, wasn't that 5 x 400m? They all looked pretty consistent to me. Good job.

From KP on Wed, May 26, 2010 at 11:26:52 from 65.208.22.26

wow. 12 pace for them would be about the equivalent of me walking a 15 pace. interesting...

From Snoqualmie on Wed, May 26, 2010 at 11:45:41 from 24.18.192.33

Well spotted, Dale! Brain stuck on "4s" I guess. Going to go edit it now...

From JD on Wed, May 26, 2010 at 14:06:09 from 70.96.78.157

If I run too slow for a length of time, it seems to wreak havoc on my legs and hips. I guess I could work on running slower with better form.

Newport!!

From Snoqualmie on Wed, May 26, 2010 at 14:31:06 from 24.18.192.33

JD - Yes! Newport! And I only have 4,386,512 things to do before I go! ;)

From Snoqualmie Ridge Runner on Wed, May 26, 2010 at 15:57:23 from 24.16.197.35

Good Quality run there! You are ready to rock this thing at Newport...

From auntieem on Wed, May 26, 2010 at 17:56:20 from 24.18.77.246

Strides are like that for me too and I love running hard. I always just want to get through them and they can be a chore. I made a game of them when I coached my girls yesterday; we did them in varying lengths and just had fun with starting out and gradually accelerating until we were at all out fast by our target. I think it made them more fun; or maybe just doing it with 9 year olds was fun!

From april27 on Thu, May 27, 2010 at 00:15:35 from 99.188.251.180

wow...so my 11 minute pace could be slower...amaaaaazing! LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

45F, lots of fog. :)  Easy run. 

My legs feel rather dead today. I guess that's a good sign of having had an effective workout yesterday.  So I just shuffled around the neighborhood, enjoying the fog and the Spring colors.  At the duck pond I saw a Great Blue Heron; they always show up this time of year to prey on the baby ducks.  Also saw a deer very close when I turned into a shortcut path. Startled her, startled me.  Pretty morning.  

Brooks ST3 Miles: 5.25
Comments
From Carolyn in Colorado on Thu, May 27, 2010 at 11:05:54 from 24.8.167.243

It's a beautiful day in the neighborhood, a beautiful day for a neighbor, would you be mine? Would you be mine?

Nice recovery run and wildlife sighting.

From KP on Thu, May 27, 2010 at 11:15:39 from 65.208.22.26

was it eating a duck?

From Dale on Thu, May 27, 2010 at 11:51:25 from 69.10.215.11

See? And you were worried because you didn't feel "thrashed" after yesterday's workout. You legs just needed time to feel tired :).

From JD on Thu, May 27, 2010 at 12:09:47 from 70.96.78.157

Happy foggy morning run.

From Snoqualmie Ridge Runner on Thu, May 27, 2010 at 14:20:23 from 24.16.49.114

Oh yeah! Nice out there...Hope we get this kind of weather next week at the Port!

From Snoqualmie on Thu, May 27, 2010 at 18:46:37 from 166.205.141.204

Dale- Thx. Music to my ears.

KP- No, just looking for one.

From auntieem on Thu, May 27, 2010 at 20:48:47 from 24.18.77.246

Pretty morning here too! I saw a fox. It is cloudy, but for some reason I enjoyed that this morning.

From april27 on Sat, May 29, 2010 at 03:09:35 from 99.188.251.180

I love the combo of fog and water! Very soothing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

50F, steady rain, windy at times.  Club run (with invisible friends), and MP run: 4.5 miles easy, 4.5 miles MP, 1 mile easy.   MP splits: 9:12, 9:11, 9:00, 9:01, & half mi at 9:00.

"The atmospheric conditions have been very unfavourable lately," said Owl.
"The what?"
"It has been raining," explained Owl.
"Yes," said Christopher Robin. "It has."
"The flood-level has reached an unprecedented height."
"The who?"
"There's a lot of water about," explained Owl. 

The splits are fine, but I am not happy about the effort level it took to get them. Not happy at all.   Taper, please do your work! 

Asics Piranha Miles: 10.00
Comments
From Carolyn in Colorado on Sat, May 29, 2010 at 14:04:12 from 24.8.167.243

I am really looking forward to meeting you, and I also need the taper to do it's work. I did not hit my goal MP today in spite of pushing the pace somewhat. I'm wondering what I'm going to be able to pull off come race day.

At least Eeyore didn't appear in your little dialog. He wouldn't have been happy with the rain at all.

From Snoqualmie on Sat, May 29, 2010 at 14:27:35 from 24.18.192.33

It's funny how little, stupid things stick in your mind. We read W the Pooh so often when DD was little. All through my run I kept hearing Owl's voice (we did British accents of course), "there is a lot of water about."

Bring lots of Body Glide or Vaseline to Oregon in case it does this next weekend.

From Snoqualmie Ridge Runner on Sat, May 29, 2010 at 14:35:36 from 24.16.49.114

It's in the bag - you've done what you can do...now enjoy the fruits of your labor!

From Dale on Sat, May 29, 2010 at 14:43:41 from 69.10.215.11

Focus on the mental this week, not the physical. You *can* hit your GMP. Throw today's effort memory away...it's probably you mind making it feel harder than it was. As soon as a negative thought pops in your head, push it out and replace it with positive, reinforcing thoughts. Believe it or not, that mumbo jumbo actually works!

From JD on Sat, May 29, 2010 at 14:51:21 from 70.96.78.157

What he said.

From auntieem on Sat, May 29, 2010 at 17:08:06 from 24.18.77.246

Yeah, Sno, hay is in the barn. And nice and dry in there too! Effort always seems harder during the taper, I think. Great work on DOING the miles.

From april27 on Sun, May 30, 2010 at 01:34:45 from 99.188.251.180

I forgot you had a race next weekend b/c at first I said to myself, "What? Sno only 10? What happened?"

You got it all in the bank! You will do great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.780.000.000.003.78

45F, cloudy, breezy, but dry.  Easy run. 

I only meant to run 3 miles; just kind of spaced out.  I guess that's good.  Got to get out into the yard and work a bit before the rain starts up again.  

 

Mizuno Wave Universe 3 Miles: 3.78
Comments
From Carolyn in Colorado on Sun, May 30, 2010 at 17:28:55 from 24.8.167.243

You must be feeling pretty good to have run longer than you meant to.

Since you're the expert on running in the rain, what do I need to bring/do if it's rainy on Saturday?

From Snoqualmie on Sun, May 30, 2010 at 17:54:10 from 24.18.192.33

As I mentioned before, bring some lubricant for your skin. A billed cap is important for keeping the rain out of your eyes. Other than that, I find that *racing* in the rain is pretty much the same as in dry conditions. If it were a training run, I'd be thinking jackets and gloves. I'll probably have gloves anyway, but the temps should be so mild that the rain is really only a problem for the poor volunteers. I also recommend packing a large garbage bag to cover yourself before the start. And plan to have your "support crew" bring a change of clothes to the finish line if it's raining. As soon as your race is over, you are going to get super cold.

Keeping my fingers crossed that we get a dry day! But I don't want sunshine either! :)

From Little Bad Legs on Sun, May 30, 2010 at 23:44:24 from 67.170.153.203

Good luck with Newport!

From auntieem on Mon, May 31, 2010 at 09:37:55 from 24.18.77.246

Hope you got the yard work done, because looks like we are back to rain! That's great that you spaced out and ran too much; that is the sign of a really good run in my opinion :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.262.000.000.005.26

50F, partly cloudy.   2.25 E, 2 MP (+- for hills: 9:22, 8:51), 1 E. 

Pretty good run. Such a gorgeous morning.  

ETA - Everyone go say an encouraging word to my blog buddy, Barb (see my favorites list), who ran over 26 yesterday for her long run.  She and I have the same BQ goal time and I've really enjoyed reading about her exotic running life in Mali.  

Asics Piranha Miles: 5.26
Comments
From auntieem on Tue, Jun 01, 2010 at 10:22:51 from 24.18.77.246

Yes, its not raining for a change! Enjoy the day!

From Carolyn in Colorado on Tue, Jun 01, 2010 at 11:18:47 from 24.8.167.243

Great job on the MP miles today. I guess today was the day for 2 MP miles. I struggled with the terrain on my MP miles as well.

From JD on Tue, Jun 01, 2010 at 21:20:45 from 209.183.51.42

We're having great weather here too. Finally. Enjoy a relaxing taper week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.000.000.002.80

55F, rainy & breezy.  1 mile slow, 1 mile moderate (~9:45), remainder slow.  Probably my last run before Saturday. 

Oh the doubts.  Sometimes I think it would be best to take some kind of drug that mimics a lobotomy during the last week of taper.  See you on the other side. 

Brooks ST3 Miles: 2.80
Comments
From Carolyn in Colorado on Wed, Jun 02, 2010 at 10:26:03 from 24.8.167.243

You've done so many marathons, I'd think this would be old hat for you by now.

Let's both try to think positively. We can do it!

See you on this side!

From CookieLegs on Wed, Jun 02, 2010 at 10:28:49 from 71.36.74.136

Good luck on Saturday!! What shoes are you planning on wearing?

From Metcalf Running on Wed, Jun 02, 2010 at 10:31:19 from 207.225.192.66

You will do great! The last week of a taper is torture!! Relax... rest... you will do great!

From KP on Wed, Jun 02, 2010 at 10:31:42 from 65.208.22.26

you'll do great!!

enjoy the taper.

From Snoqualmie on Wed, Jun 02, 2010 at 10:34:13 from 24.18.192.33

Thanks for your words, Carolyn. But actually it's just the opposite. I have been working towards a BQ for so long now, and have a bunch of experience with failure to overcome. Haven't had a PR in nearly 3 years. Part of me just wants to go back to enjoying the distance and never mind these time goals. Another part of me thinks this is the most fun goal I've ever worked towards. Uck! See what I mean? Shut up brain, shut up.

From Snoqualmie on Wed, Jun 02, 2010 at 10:35:34 from 24.18.192.33

CL- I'm wearing the pair of ST3's that have the least miles on them. Been saving them for marathons only. By fall I hope to have transitioned to the Piranhas for marathon distance.

From Snoqualmie Ridge Runner on Wed, Jun 02, 2010 at 10:51:26 from 24.16.49.114

Miserable weather getting us ready for Saturday. You've done what you can do...let er ride now!

From Dale on Wed, Jun 02, 2010 at 11:05:58 from 69.10.215.11

"Too many mind. No mind."

From Snoqualmie on Wed, Jun 02, 2010 at 12:02:08 from 24.18.192.33

Dale - I'm trying hard to remember that there is no spoon. :)

From Barb on Wed, Jun 02, 2010 at 13:56:04 from 196.200.54.130

Bonne chance Sno! Du courage.

From Snoqualmie Ridge Runner on Wed, Jun 02, 2010 at 15:42:08 from 24.16.49.114

3 of the 4 weather sites I checked said that it won't be raining on Saturday(in Newport, OR)...and the other one said only a 40% chance...come on weather guys! Be Right!!

From Snoqualmie on Wed, Jun 02, 2010 at 16:14:51 from 24.18.192.33

Cliff Mass says a "major" storm will go through Friday. Saturday is looking pretty good. I don't mind getting a little wet if it's going to be as high as 60F. Please no sun!! How many 60F runs have I had recently? Zero, I believe.

Merci, Barb. J'espère de grandes choses.

From april27 on Wed, Jun 02, 2010 at 17:47:16 from 99.188.251.180

I have a 1/2 on Saturday...I will be thinking about you! I'm just running mine to run. I wanted to do a sub 2 but with the weather (probably hot) and my training I will be happy with 2:20 or less

From Bonnie on Wed, Jun 02, 2010 at 21:49:15 from 128.196.228.134

GOOD LUCK SNO!!! Chilipeppers rock!

From Snoqualmie on Wed, Jun 02, 2010 at 22:25:06 from 24.18.192.33

Oh, Bonnie, I looked all over for my pepper pin this afternoon. Can't find it! Will look more later. It might be downstairs in my running basket. Even if I cannot touch it, I'll be thinking "smokin hot!"

From rAtTLeTrAp on Thu, Jun 03, 2010 at 12:32:40 from 72.102.134.44

Good luck! You can do it!

From auntieem on Thu, Jun 03, 2010 at 14:00:31 from 24.18.77.246

Yes! Turn off that brain! For what it is worth, you are a personal running hero of mine. You have done it so many times. I am still working at the bottom rung here, compared to you. I sooooo wish I was going to be there (one more moment of whining) to run with you and Carolyn.

From Bonnie on Thu, Jun 03, 2010 at 14:02:56 from 64.119.33.134

Don't worry Sno, Chilipeppers retain their magic no matter where they are, as long as the recipient has touched them ;-) (they're my rules I can make them up whenever I want ;-)).

From Running Donkey on Thu, Jun 03, 2010 at 14:29:22 from 208.77.153.9

You can do it Sno! I can't wait to hear (read) all about it. You ARE my running hero. I believe in you & will be sending you fast running vibes from the Ridge :)

From Snoqualmie on Thu, Jun 03, 2010 at 19:36:38 from 166.205.143.178

Thanks for all the encouraging words! I am full of doubts-- normal normal normal -- but ready to hit this thing with all I've got. I just consulted Mr. Sno and he assures me that I have indeed been running lately. For some reason I cannot remember doing that. ;)

From JD on Thu, Jun 03, 2010 at 20:13:54 from 166.183.169.153

Good luck Sno!! Have a blast!!

From nicole on Fri, Jun 04, 2010 at 00:59:03 from 67.170.27.155

Good luck! You will do great! And enjoy it and Newport (kind of my old stomping grounds, I'd love to do that marathon someday!). Can't wait to read the report!

From CookieLegs on Fri, Jun 04, 2010 at 10:03:18 from 71.32.236.69

You've been training so diligently! Hope you have great running conditions weather wise, and a wonderful marathon experience. Good Luck!!!

From Snoqualmie on Fri, Jun 04, 2010 at 11:10:00 from 166.205.143.178

Funny you should mention weather, CL. They just revised the forecast. Dry. :)

Question. We drove part of the course to see just what kind of hill it is at mile 4 & 26. Well the one at 4 is steep but only a block or two long. But on the return trip it actually starts at about 24.3 and goes at a 1-2% grade for most of the way, with an increase to maybe 5% for the last tenth of a mile. As I think I've mentioned before, I don't like marathon plans that include the phrase "insert miracle here." So.... should I try to "bank" an extra couple of minutes for a slow down at the end? Any thoughts? I am having a hard time "rolling" with this one for some reason. It's as if my brain was just looking for a problem. (Dale, I think this might be a spoon!)

From Dale on Fri, Jun 04, 2010 at 11:30:49 from 69.10.215.11

A hill at mile 26 is just mean, but.....

What slow-down at the end? You're trying to run an even/negative-split marathon, right? What's this slow-down talk! :)

Keep the effort even, so a bit faster on the downhills, slower on the uphills, most importantly even effort. Cruise to mile 20, race the rest. The late hill is just like training on your home course running leg-builder at the end of your long runs, except you'll have all that race energy and adrenaline and will be able to tackle it more aggressively. So based on your description of the course profile, you'll wind up "banking" a small amount when you run the mile 26 hill earlier in the course downhill, but I wouldn't try to bank more than what you'll get hitting your target effort on that downhill. Just get yourself to 20 and then you only have to suffer through a mildly hilly 10K, which will be a piece of cake since you train for marathons, right?

Race: Newport Marathon (26.2 Miles) 04:25:55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I want a do-over.  Not any time soon, mind you.  But that was pretty much a waste of good marathon. 

It was a wonderful marathon course. Really wonderful.  And I got to share some time before and after the race with friends.  But the fun-o-meter tanked early. And hard.  More on this in a moment...

Jefferey & Carolyn, spending some time with you guys and seeing you do well was a huge lift for me and will be the one of the things I remember most fondly about this race.  Also present were a couple of runners from my running club. We actually got coordinated enough to have dinner together yesterday, 10 folks total with added family members.  Great fun. 

A few days ago we all expected cool, wet weather, the angels sang down on me, and all was well.  But the day dawned with blue skies and bright sunshine. Dang.  But everything was copacetic for the first quarter of the race. 

By halfway, I was struggling a bit, but still on a good pace.  By 16 I was nauseous and slowing.  (Nausea is a typical heat reaction for me.)   By 18 I had a blister. I don't think I've ever had a blister in a marathon (one in a half-m last summer).  

Somewhere around mile 20 I was slowing enough to be sending distress messages to Mr. Sno & SnoFlake on my iPhone. Somewhere around mile 23, I threw up. Overwhelmed by self pity, I cried a little then pulled myself together. After that, I was just hanging on and trying to keep moving forward. 

Course description: The first 4-5 miles feature a lot of ups and downs. Nothing too horrible, and the temperature was still tolerable at that point.  I planned to run a couple of 10 minute miles, then a couple of 9:30s, then go to 9:00-9:10s once we flattened out. All 5 of these miles were around 9:30 though.  

A stretch of road in mile 4 was being re-paved, so we had an unpleasant couple of minutes of gravel. A big hill right after the mile 4 marker was early enough that I tried to just keep an even effort and forget about the pace.  From around mile 6 to maybe 9 there was quite a bit of shade and I was hitting most of my miles very close to 9:00, with one under 9!  I was walking 15-20 seconds through each water stop, drinking one cup and pouring a second on myself.  Took salt pills and Nuun from mile 10 on. 

I was at 2:03 at mile 13.  Not ideal, but not bad.  The course has a turn around at mile 15, that turned out to be far enough past 15 to mess with my mind a bit.  All the way from 13 to 15, I kept thinking we were going slightly up hill, but at the turn around I found it was an illusion.  :(  

At 16, we were headed "home" and things started to fall apart.  The sun felt so very hot.  I sat down somewhere around mile 20 to add vaseline to my blistering foot, which may have saved the rest of my race from becoming a total death march.  In a way, it's amazing I came in when I did considering the puking, the pain, and the general discouragement.

The hill at mile 25-26, about which I worried in my comments section yesterday, was surprisingly manageable.  For sure, I slowed way down, but in my condition I expected I'd have to walk it, which I did not.  The last .2 goes flat and then down steeply, and my legs did fine on that.  I felt like I was limping, favoring the foot with the blister, but Mr. Sno says I looked strong. What a great guy.

I'm sorry about the negative report, and the negative results.  If good friends and a desire to make people proud of me could work miracles, I would have a BQ to share instead of a blister and a bunch of tears.  But for someone who hasn't trained much in any temps over 55 for 9 months, 70s (in the sun - 60s in the shade) was just too much for me. 

After the marathon, Carolyn's family and mine had lunch together, then spent the afternoon walking/hobbling around the beautiful Yaquina Head Lighthouse and Museum.  Being by the sea is very soothing and helps put things into perspective.  Huge thanks to my friends, and my wonderfully supportive family.  Newport Marathon, I'll see you again. 

ST3-M Miles: 26.20
Comments
From Smooth on Sat, Jun 05, 2010 at 22:51:23 from 174.23.172.155

WAY to tough it out with blistered foot, pukey heat and all. Sounds like you had a great time with Carolyn and Jeff pre and post race. Hope you recover well and enjoy some sightseeing with your fam.

From RAD on Sat, Jun 05, 2010 at 23:00:18 from 67.172.229.125

WOW - you really did tough it out. I think you deserve a do-over as well. I hate when we put months of prep into something and then someone like mother nature throws a wrench into our plans that we can't help! You did amazing and I'm sure that in the coming days the positive memories of friends and 'fun' will overcome the negative and you will be back on top and ready to tackle another one!! CONGRATS on a strong finish and pulling through - running all comes down to the mental game and you MORE than BQ'd that today!

From Dale on Sat, Jun 05, 2010 at 23:06:51 from 69.10.215.11

Boy, do I feel your pain. R2R 50 miler in the same sun and heat. Oh, and I forgot my sunscreen :O. I'll read throughly later but wanted to say good job in tough conditions! Now I need to go pass out.

From jun on Sat, Jun 05, 2010 at 23:10:07 from 97.126.224.79

Over time you may see this experience as a really good one. I'm sure you learned a ton. We often learn the most from our lowest moments. Yet, you stuck it out through all of the pain, illness, and heat and still finished. Way to go. You should be proud.

From april27 on Sat, Jun 05, 2010 at 23:12:22 from 99.188.251.180

You did great in such conditions. If I would have puked I would have had someone pick me up! LOL

You are an inspiration to me. I teared up when my bro crossed the full finish line today and I thought man I wish I would have done it withhim--but in my brain I know that would have been a bad idea! Way to tough out your race. I thinkyou set a new PR for yourself--fastest run that involved heat and puking!?

From Bonnie on Sat, Jun 05, 2010 at 23:14:00 from 64.119.33.134

wow. What a mess Sno, I am so sorry, I can't even imagine continuing to run after throwing up, you are strong. I am SO glad you had fun with SRR and CinC ... how lucky us runners are to have such an extended family. big hugs to you.

From Carolyn in Colorado on Sat, Jun 05, 2010 at 23:35:42 from 68.116.76.234

That was unquestionably a tough race today with those blue skies and sun. The temperature really makes a huge difference. You are so amazingly tough to have stuck it out with the puking and the blister. And I saw you run in the finish and you really did look strong.

It was really wonderful to meet you and your family. A certain young member of my family is really hoping to do it again some time.

From rAtTLeTrAp on Sun, Jun 06, 2010 at 00:03:06 from 76.121.76.165

I know you're a little disappointed, but you finished and looked good doing it! Just ask Mr. Sno, he will tell you!

From Burt on Sun, Jun 06, 2010 at 00:33:48 from 68.225.214.248

Interesting how you and Carolyn both started really feeling it at mile 16 and you both were affected by the heat so much. Way to gut it out, though.

From JD on Sun, Jun 06, 2010 at 00:38:55 from 166.128.147.13

As Paris Hilton once said, "That's hot."

I'm inspired by the fact that you run so many marathons consistently. Good job on #21 and I look forward to more inspiration from you as you train for your next one.

From nicole on Sun, Jun 06, 2010 at 04:23:59 from 70.0.102.200

If it makes you feel any better (which I'm sure it doesn't!) it NEVER hits 70 in LC/Newport. So you did great in accordance and future Newports won't be so bad!

Way to persevere and you continue to be an amazing inspirational runner!

From auntieem on Sun, Jun 06, 2010 at 14:05:23 from 24.18.77.246

Hey Sno, great job in the FREAKISHLY hot weather! Sorry it did not go as planned, but good training is never wasted! At least this is how I'm trying to see things in the wake of my recent racing disaster. It really is the journey, not the end. You are so incredibly strong - the blister is certainly one of the worst things I can imagine mid marathon. I am thinking that your good training is well reflected in your first half; nice splits with some below 9!

From Snoqualmie on Sun, Jun 06, 2010 at 14:10:36 from 206.192.237.67

Thanks for all the kind words, folks.

I try to be a good and patient person, but waking up to a foggy, drizzly morning today, with the worst sunburn I've had in years blazing on my shoulders, I must confess I feel bitter. Will see if a walk on the beach helps.

Dale- you are one tough cookie to have run twice as far in those conditions!!!

Nicole- I'm sure the official temp was in the sixties, because they have to measure it in the shade, away from asphalt. The brand new blacktop was a great running surface, but also an oven. Sounds like you've spent some time down here. Isn't it beautiful?

From Bonnie on Sun, Jun 06, 2010 at 14:56:18 from 64.119.33.134

Bitter? ... you bet your sweet bippy you should be bitter, that is just not right Sno -- remember, real runners learn from bad races (though the best you can learn from this one is that every-once-in-a-blue-moon the sun shines in Newport ;-)) and move on to the next one. Enjoy your day.

From Carolyn in Colorado on Sun, Jun 06, 2010 at 19:12:57 from 24.8.167.243

I wondered what you would think when I got up to the rain this morning. I've got a nasty sunburn on my shoulders too. Carrying my laptop bag on my shoulder through airports today was not fun.

I'm so glad I was able to come to Newport and meet you. That was the best part of the weekend!

From Dale on Sun, Jun 06, 2010 at 21:50:58 from 12.184.89.144

Wow, take away the sun, heat, and their effects and it really sounds like you had your sub-4 race. You've got it in you, your training was solid, now all you need is a cooperative mother nature. Good job under tough conditions!

From nicole on Sun, Jun 06, 2010 at 23:04:09 from 67.170.27.155

Sno - I'm from Lincoln City so I'm very familiar with Newport! :-) I hope you enjoyed the rest of your trip, and weren't too bitter about the perfect race weather we had today. Of course! When is your next race? I just signed up for the Portland Marathon!

From CookieLegs on Sun, Jun 06, 2010 at 23:51:00 from 71.36.66.200

Just have to say I've always been mightily inspired by you!! It was tough luck having that brutal sun & heat for the 2nd half, being nauseated, etc., but you showed great determination in finishing. Here's to hoping your next race is cool & cloudy.

And, sorry about your sunburn - that's no fun - hope it feels better soon.

From Snoqualmie Ridge Runner on Mon, Jun 07, 2010 at 00:33:01 from 24.16.49.114

Sno- what a pleasure to meet your family and Carolyn's as well. And another bonus to meet Dave and Sheree...Such nice people!

I qualified for Boston but the best part of the weekend was hanging out with "our group". Your husband is such a nice guy, your daughter is a peach and you are one-of-a-kind Awesome!

The fact that you did this well on NO CARBS is absolutely amazing!! Seriously, how do you run that way...I'm betting if you had carbed up like the rest of us the night before and took some gu and heed during the race you would have come very close to qualifying...but that is just my two cents worth. Even Dave said it was tough for him...

From Barb on Mon, Jun 07, 2010 at 03:46:15 from 196.200.54.130

Sno, congrats on your finish! Man I felt your pain when you described your running experience. Way to hang tough and finish well. You've been such an encouragement to me and I'm learning a lot! Ton but ça va arriver bientôt dans l'avenir...c'est certain! Encore, du courage!

From Metcalf Running on Mon, Jun 07, 2010 at 10:26:50 from 207.225.192.66

Way to finish a tough race!! Congrats!

From Sean Sundwall on Mon, Jun 07, 2010 at 17:57:23 from 209.67.107.10

Cynthia,

I am so sorry you had such a bad experience. I feel guilty because I talked up this marathon so much. I hope you will consider giving it a second chance in the years to come. Hang in there.

From Kelli on Thu, Jun 10, 2010 at 22:33:23 from 71.219.93.114

I am getting to this late---SORRY!!!!

I am so sorry that you had a bad race, that really stinks. heat can really do a person in, I am amazed you toughed it out after all of that! Others would have quit!!!

Hope things are going much better now a bit later. It is always good to reflect on it later and just move on to the next one, however far away it may be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Being home is always a great relief to me, since I am not a fan of travel in general.  But I do miss the ocean, and having other people cook.  ;)

The worst thing, however, is some sadness and anxiety we've had.  When we were about 2.5 hours from home my cell phone rang and it was the pet/house sitter.  She hadn't wanted to frighten me or ruin my vacation, but my outdoor ("Cat Who Must Be Obeyed") was last seen Saturday night.  He's still not home this morning.  Our hope is that someone took him in (or stole him, depending on your point of view). He's a stunningly beautiful cat, and may have been extra friendly to someone in our absence.  If that's the case, he will soon be free, since trying to make him an indoor cat inevitably leads to howling and protest-peeing.  I'm trying not to think of the other possibility, which involves coyotes. 

I've been walking since the marathon, and the legs are pretty weak but improving rapidly.  One of our friends from Newport, a member of my running club who totally nailed his marathon, is on the blog now, but doesn't have an entry available for comment just yet. He is DaveL.  Up and running! Please say hello when you have a chance.

ETA- The official marathon results are up, and I was shocked to see that I placed 14 out of 37 in my age group.  I would expect to be much further back on a fast course like Newport.  Not a great day overall for the menopause set.  

Comments
From KP on Tue, Jun 08, 2010 at 10:19:21 from 65.208.22.26

sorry to hear about your cat, sno. hopefully he will show back up.

From Metcalf Running on Tue, Jun 08, 2010 at 10:36:41 from 207.225.192.66

Sorry to hear about your cat, I hope he finds his way home soon. Good to hear that your legs are recovering quickly.

From Carolyn in Colorado on Tue, Jun 08, 2010 at 10:40:38 from 24.8.167.243

I hope the Cat-Who-Must-Be-Obeyed finds his way home soon.

I think it was a tough day all around in Newport. I wonder if anyone who took more than 2 1/2 hours on that course (in other words, was out long enough to get the sun) managed to run a negative split.

See, you were faster than well over half the women in your age group! Not too shabby.

From auntieem on Tue, Jun 08, 2010 at 16:05:35 from 24.18.77.246

Oh, so sorry about your cat! It is heartbreaking to be missing a pet.

But, wow, 14th out of 37! That really puts the race day and the course in perspective, doesn't it?

From Barb on Tue, Jun 08, 2010 at 16:36:06 from 196.200.54.130

glad to see you on again! So sorry that your cat is missing. I like those cat mysteries! Congrats on the 14th place finish. Impressive. I'm still chuckling over your menopausal comment.

From april27 on Wed, Jun 09, 2010 at 10:24:24 from 99.188.251.180

Yeah you on your placing--this may sound horrid but while my bro was running I would text him "Hey a 70 y/o just beat you" But it gave me hope that yeah maybe I could run like that when I'm 70! Any who I vowed to run a marathon by the time I'm 50...I have about 20 years to improve LOL

From CookieLegs on Wed, Jun 09, 2010 at 12:13:48 from 155.101.152.105

Hope your kitty makes it home safely; I always get very worried when my two indoor/outdoor cats don't show up when expected.

I think being 14/37 in your AG is pretty good; I hope you're recovering from running in the heat, and that your sunburn is less painful.

From Bonnie on Wed, Jun 09, 2010 at 12:25:12 from 64.119.33.134

Any word yet on the kitty Sno? I know that generally once summer sets in Titus will go missing for days at a time (though something really bad must have happened a couple of weeks ago, he hasn't been out at night for over two weeks ...)

From Snoqualmie on Wed, Jun 09, 2010 at 12:46:28 from 24.18.192.33

Thanks for asking, Bonnie. No, we are going on day 4 and no sign of him. Lots of people saw him on Saturday, but after that he disappeared. I am sick at heart but also still hoping. Lots of people keeping an eye out for him, and my fabulous pet sitter has alerted her network of colleagues and clients. All I can do is wait.

From Bonnie on Wed, Jun 09, 2010 at 13:07:34 from 64.119.33.134

Sno, is anyone close to you on vacation? The reason I am asking is that I have had several friends whose cats got locked up in peoples garages (and once in a neighbors basement) while they were out-of-town. You know how they (cats) are when it comes to investigating ...

I am thinking positive thoughts, I can completely empathize with what you are going through.

From CookieLegs on Wed, Jun 09, 2010 at 13:47:03 from 155.101.152.105

Good point. My cat was locked in a neighbor's back yard shed for 3 days once! You could try calling for your cat near any structures close to your house; if he is locked in one of them you will probably hear him meowing plaintively back.

Also, is he neutered? If not, he may just be out roaming . . .

From JD on Wed, Jun 09, 2010 at 14:59:19 from 70.96.78.157

Glad you had a safe trip all around. Sorry about the cat. One of our cats got trapped in someone's storage for 5 days. When I finally figured it out, I realized that I had heard him meowing several times over the week but didn't think anything of it. Hope he comes back soon!

From DaveL on Wed, Jun 09, 2010 at 15:47:59 from 209.206.250.53

I'm glad you're feeling better! It was great meeting up at a race.

One of our (two) cats disappeared two or three days ago too. We're hoping he shows back up, but he's a total homebody and this is very unlike him. Good luck with your missing family member!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.620.000.000.002.62

48F, light rain.  Recovery run/walk.

Leg recovery index (1-5):  Soreness 0, Perceived muscle strength 1, Monkeys per leg 5.  

Brooks ST3 Miles: 2.62
Comments
From Metcalf Running on Thu, Jun 10, 2010 at 10:12:31 from 207.225.192.66

Wow lots of monkeys today... hope you are able to shake them off soon.

From KP on Thu, Jun 10, 2010 at 10:20:38 from 65.208.22.26

5 monkeys?!?! they'll start to jump off shortly.

From Carolyn in Colorado on Thu, Jun 10, 2010 at 10:50:46 from 24.8.167.243

Maybe the monkeys ate all the soreness and now that the soreness is all gone, they'll get hungry and leave.

From auntieem on Thu, Jun 10, 2010 at 11:06:03 from 24.18.77.246

The monkeys will take one look at our weather and go away! Glad you are not too sore. I am coming down your way on the 19th! Running the Fall City Days 5K.

From Barb on Thu, Jun 10, 2010 at 11:49:34 from 196.200.54.130

you can borrow my monkey.

From Bonnie on Thu, Jun 10, 2010 at 13:04:34 from 64.119.33.134

Holy cow, 5 PER leg? Good job getting out there Sno.

Any news on TCWMBO?

From Snoqualmie on Thu, Jun 10, 2010 at 13:53:29 from 24.18.192.33

They're heavy, but at least they're not loud. And the next time my doc tells me I need to take breaks from running (she is always concerned about adrenal fatigue), I can show her this week's log!

I often am still going down stairs backwards by Wednesday and Thursday, so this has been a super quick recovery in that way. But really, I didn't race 26.2, only about 16-18. I'll be back in the saddle in no time.

Barb, please keep your monkey; I've got plenty. lol

A-Em, I'll miss you! We will be at a cousin's wedding that day. Bummer. You will like that race. Very flat and fast.

Bonnie, no news. We visited shelters yesterday. Desperately sad thing to do. I miss him so much. The other two are mostly SnoFlake's cats. This one is my baby and my gem. Uh oh, here come the tears. I fear the worse but still hope.

From april27 on Thu, Jun 10, 2010 at 16:40:02 from 99.188.251.180

that is a lot of monkeys.

Sorry you haven't found your cat :(

From DaveL on Thu, Jun 10, 2010 at 20:42:37 from 209.206.250.53

Good job getting you and your monkeys out there! I'm a firm believer in 'active recovery'.

I sure hope your cat materializes soon :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

The Cat Who Must Be Obeyed is back!  All signs indicate that he has been held captive in someone's house all week.  He's quite well -- not starved, hurt, or otherwise traumatized.  He certainly hasn't spent the week fighting for survival in the woods.  

I guess I'll try not to complain ever again when he wakes me up at 4 AM to go outside, because that's the sort of behavior that probably won him his freedom. I hope he drove them crazy with howling and peeing all over. I hope he ruined their furniture and kept them up every night.  I have tried many times to make him an indoor cat, so I know what he's capable of when confined.

It was about 4:15 AM when our two other cats leapt off the bed and went thundering down the hall.  I was half awake anyway, but that brought me fully awake and into a sitting position.  Then I heard the unmistakable meow on the front porch.  Words cannot express my happiness!  But I am also so angry at whoever took him.  What I have been through this week is pure misery. As much as I complain about his imperious ways, this is the best, most affectionate, dearest cat I've ever had.

Oh, and I also had a little run this morning.  Almost completely irrelevant...   ;) 

Here is His Majesty, safe at home:

IMG_0521

And the wake up crew, who alerted me to his return:

IMG_0520 

Asics Piranha Miles: 4.20
Comments
From Metcalf Running on Fri, Jun 11, 2010 at 10:58:07 from 207.225.192.66

Yahhooo!!! So happy that he is home safe and sound! So glad you will not be sad any more :)

Oh and good run LOL

From auntieem on Fri, Jun 11, 2010 at 10:59:36 from 24.18.77.246

So happy he's back! My Jesus goes on his adventures sometimes, and life is never right until I hear his voice on the front steps.

Great running too, although completely irrelevant. So sorry you will not be about when I'm down next week.

From KP on Fri, Jun 11, 2010 at 11:04:57 from 65.208.22.26

Hallelujah! YAY! I am so happy he is home. Have a great weekend with your sweeties.

From Carolyn in Colorado on Fri, Jun 11, 2010 at 11:55:47 from 198.241.217.15

Hooray! I'm so glad he came home. I want you to be happy.

And nice miles today too. Your recovery seems to be going well.

From Snoqualmie on Fri, Jun 11, 2010 at 12:10:04 from 24.18.192.33

It's beautiful day! Thanks everyone.

BTW, my legs are still junk, and full of monkeys. But I didn't care. In fact, I cannot stop grinning even now

From CookieLegs on Fri, Jun 11, 2010 at 12:23:22 from 155.101.152.105

That is such good news about your kitty, who is absolutely gorgeous by the way!

I finally put in a small cat door in my window because my big neutered boy cat had the same behaviors as your cat: he would pee inside (ALFUL!), but instead of yowling, he would jump all over my bed/dressers/bookcases in the middle of the night until I got up to let him out. The cat door was a perfect solution to his pestering me all night. I do feel a little guilty that he could get into trouble at night (foxes, etc.), but I figure he is at least a happier cat. Keep grinning & keep running!

From Snoqualmie on Fri, Jun 11, 2010 at 12:29:28 from 24.18.192.33

Thanks, CL! We have an odd arrangement, since I am determined to keep the other two indoors. There is a cat door from the laundry room, but the door to that room stays shut to keep the other little noodle-heads inside. It's amazing what we go through for these pets of ours, but not illogical. I was more and more devastated with each passing day of him being gone. I believe the love of pets and children is just part of our humanity.

From DaveL on Fri, Jun 11, 2010 at 12:59:35 from 209.206.250.53

Terrific news! I'm so happy for you (and the cat who...)!

From Snoqualmie Ridge Runner on Fri, Jun 11, 2010 at 13:36:00 from 24.16.197.35

Our cat has been living with Gma and Gpa in North Bend and was chased this a.m. by some off leash dogs and died of a heart attack or something...glad to hear yours is back!

From april27 on Fri, Jun 11, 2010 at 13:59:18 from 99.188.251.180

Glad to hear you got the cat back. They are all so cute!

From JD on Fri, Jun 11, 2010 at 17:45:19 from 70.96.78.157

Very good news! Love our cats!

From Snoqualmie on Fri, Jun 11, 2010 at 22:30:14 from 24.18.192.33

Oh Jeff, that is horrible!!! I am so sorry to hear that. What a tragic end for an innocent little being. My sincere condolences.

From Barb on Sun, Jun 13, 2010 at 04:23:43 from 196.200.54.130

glad to hear that your cat is back. She's beautiful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

56F, sunny w/ some wind.  Easy run with uncounted, unmeasured strides (or just "speed-ups") to get the legs back 

The cat has been taken again.  I am going door to door today. Not exactly how I planned to spend part of my weekend.  It's a good thing I don't own a gun.  

Brooks ST3 Miles: 7.20
Comments
From auntieem on Sun, Jun 13, 2010 at 14:35:19 from 24.18.77.246

Nice run; you are certainly "bouncing" back fine!

So strange about the cat. Do you think he's getting fed somewhere else? Good luck finding him.

From Bonnie on Sun, Jun 13, 2010 at 15:01:31 from 64.119.33.134

I had a cat one time that had two places he would "visit" -- at least I knew where he was, but I agree - it was pretty annoying. It is in part TCWMBOs fault ;-)

From Carolyn in Colorado on Sun, Jun 13, 2010 at 17:11:21 from 24.8.167.243

Oh no! I hope he comes back home soon.

Good job on the run, though.

From april27 on Sun, Jun 13, 2010 at 23:11:28 from 99.188.251.180

OMG! and no one admitted to having him?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Everything right now is about the Cat Who Must Be Obeyed (aka Dandelion, Dan-Dan, His Majesty, etc.), so just surf away if you don't care to hear the latest episode.  I'm too cheap for therapy, so my couch session is right here...

After he was released from his captors Thursday morning (and I am convinced now that he was taken), I immediately got a collar for him on which I printed our phone number, and a message on the inside: "cat theft will be prosecuted."  

After he had disappeared again Saturday, I waited until Sunday mid morning and then went door to door along the territory I know he considers to be "his." The flyer had his picture, the usual pertinent info, and a little blurb about why I believe he was taken by someone.  I also mentioned that if the theft was proven, we were prepared to bring criminal charges.  The flyer asked neighbors to let me know if they heard cat howling from inside anyone's house, since he does not tolerate confinement.  All afternoon, I got supportive and friendly calls from neighbors, saying they are used to seeing him around and will keep an eye out.  That was very touching.

By 5 PM he was on the front porch, and he was mad.  He came in "talking about it" angrily and  immediately started hissing at the other cats.  His collar had been removed.  

On one hand, I like to believe our actions frightened the thief and that this will never happen again.  But I don't have to convince you, I'm sure, that this whole thing has really stressed me out.  I don't know what I am going to do, but for now I am keeping him inside and living with the consequences.  

I told Mr. Sno that we can just stock up on enzyme cleaner (for the protest-peeing) and wear earplugs to bed until I work out what to do. I was up from 2-3 AM with the cat, trying to comfort him, get him to use the litter box, etc.  He cries continuously like he's going to commit suicide if you don't open that d--- door, but when I hold him and pet him he still purrs his little head off, the dear.  Eventually I just put the earplugs in and went back to sleep.  

So for now, I have all indoor cats, and they are all safe. Might have to learn to live with the price, if we can stand it.  

I had a very nice, short run this morning in 48F air under partly cloudy skies.  I wanted to run 7, but I slept a little late, for obvious reasons. 

Asics Piranha Miles: 3.50
Comments
From KP on Mon, Jun 14, 2010 at 13:12:22 from 131.163.254.64

glad he is back! what a stressful situation!

From Metcalf Running on Mon, Jun 14, 2010 at 13:16:50 from 207.225.192.66

Wow that is crazy!! I can't believe someone would steal him, I mean he is beautiful, but that is just mean to take him!! So glad he is home though and hope that you can stop stressing a bit.

From Carolyn in Colorado on Mon, Jun 14, 2010 at 14:39:37 from 198.241.217.15

The fact that someone removed his collar really makes it sound like there's some guilty human party involved, not that he just wandered off for a while and then came back.

I don't know if this something you would consider or if this would help, but isn't there some kind of identification chip you can have implanted in an animal's skin?

From Barb on Mon, Jun 14, 2010 at 16:15:54 from 196.200.54.130

Hey Sno...glad your cat is back. This definitely has the makings of a best seller book...with of course, a happy ending.

From DaveL on Mon, Jun 14, 2010 at 16:21:39 from 209.206.250.53

I'm so glad that you have your cat back (again)! Some cats hate collars and are very Houdini-like in their ability to get out of them. The fact that their heads aren't much bigger in diameter than their necks helps too!

In this case the circumstantial evidence does seem to point to a bipedal perpetrator. I hope they've gotten the message now and will leave your cat (and you) alone.

From Snoqualmie on Mon, Jun 14, 2010 at 17:19:56 from 24.18.192.33

CofC - yes, microchip ID. All our cats are microchipped, even the two who have never been out. Another piece of evidence against the Good Samaritan theory: any vet will scan a found animal for a microchip free of charge and we have plenty of vets close by (all of whom had my cat's description and "lost" notice on hand btw). If there weren't already several ways to find the cat's home, there is one more. I am sorry if I'm beginning to sound like a bitter old cat-lady, but there is just no way this was an innocent mistake.

From KP on Mon, Jun 14, 2010 at 17:29:10 from 65.208.22.26

i think that the people didn't take him to the vet. from what i understand, if the animal is chipped in another person's name, they have to try and contact the "owner" according to their system.

i know this because when i was in high school the guy i was dating had the most adorable dog show up at his house, no tag or anything. they already had 2 dogs and didn't need another so we gave it to the family i babysat for. well they took it to the vet that week to get it checked out and he was chipped! the vet called the owner who came and got him. she was so happy to have him back. he had been several miles from home. poor boys, they were devastated. i'm glad he got to go home though. chipping really is a wonderful technology.

From auntieem on Tue, Jun 15, 2010 at 10:27:04 from 24.18.77.246

Well, bitter old cat lady, join the club! I would certainly be just as distressed! What a weird episode. Sounds like foul play indeed. And good luck with the challenge of keeping an outdoor cat indoors. My cats both go NUTS if I don't let them out at first light. I do make them stay in at night because of coyotes - we have so many! I do also have one cat who sheds his collar routinely, ARGH!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.020.000.000.006.02

45F, low clouds then fog.  Easy run. 

After a slow warm up, this was the best my legs have felt since the marathon. 15 min core & upper body (same yesterday, but I forgot to log it). 

Project Indoor Cat is progressing.  He's driving me nuts and I didn't sleep much last night, but he is safe.  

Lunaracers II Miles: 6.02
Comments
From Snoqualmie Ridge Runner on Tue, Jun 15, 2010 at 10:49:30 from 24.16.49.114

Saw you run by...you looked pretty spry this a.m.

How can you run on the sidewalk though?

From KP on Tue, Jun 15, 2010 at 10:52:35 from 65.208.22.26

is he using the litter box?

From Snoqualmie on Tue, Jun 15, 2010 at 11:49:02 from 24.18.192.33

Jeff - hate the sidewalk. Say hi sometime! :)

KP - he did #1 in the box yesterday, but left me a big pile o' #2 in the bedroom this morning after meowing all night.

I had quite the brain wave just now. I have a holistic vet and I'm going to ask her for something to calm him down at night so we can sleep. Not narcotic, but something herbal or homeopathic.

From Carolyn in Colorado on Tue, Jun 15, 2010 at 14:59:50 from 198.241.217.15

I'm glad your legs are feeling good. Good luck with the cat.

From april27 on Wed, Jun 16, 2010 at 08:41:07 from 99.188.251.180

Ihope you find something herbal...

I wonder why 'they'--the cat stealers--took off his collar?

From Snoqualmie on Wed, Jun 16, 2010 at 10:40:03 from 24.18.192.33

They took off his collar because my phone number was printed in large numerals across the back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.940.000.000.006.94

45F, rain started around mile 3.  G-A run. 

A little sluggish towards the end for some reason. Maybe it was the rain, which I was not really expecting.   

Brooks ST3 II Miles: 6.94
Comments
From KP on Wed, Jun 16, 2010 at 10:49:54 from 65.208.22.26

and the cat?

From Snoqualmie on Wed, Jun 16, 2010 at 11:12:46 from 24.18.192.33

You're so nice. I was thinking it might be time to stop publicly obsessing about this, but since you asked... ;) He's doing a bit better and we got a little more sleep last night. But there is still quite a lot of howling-meowing going on. I've been carrying him to the l-box, and praising him in gushing tones before he even does something - well, he's a bit egocentric and digs the praise so I've gotten him to pee there several times now. Phone consult with my vet today to talk about other remedies. Thinking about building a cat enclosure this summer.

From Carolyn in Colorado on Wed, Jun 16, 2010 at 12:14:43 from 198.241.217.15

Was the rain a welcome or unwelcome surprise?

From Snoqualmie on Wed, Jun 16, 2010 at 12:45:54 from 24.18.192.33

It was getting a little too heavy in the last mile to be what I call "pleasant precip."

From auntieem on Wed, Jun 16, 2010 at 16:54:41 from 24.18.77.246

So funny you are raining today! We had it last night, and now have cool temps (60s) and sunshine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

49F, showers. Easy/moderate run. 

We had another very bad night with the cat, and I overslept again.  So frustrating, but I know it's temporary and worthwhile, so that helps.  He howled half the night. He's howling now as a matter of fact.  The vet doesn't believe a mild/herbal kind of relaxation remedy will do any good with this cat.  She suggested putting him on Prozac for a couple of months.  I need to do some more research on this.   

Asics Piranha Miles: 5.10
Comments
From KP on Thu, Jun 17, 2010 at 12:00:15 from 65.208.22.26

prozac?!?! oh my!

From Carolyn in Colorado on Thu, Jun 17, 2010 at 12:02:41 from 198.241.217.15

I wonder what's going on in the cat's mind.

From Snoqualmie on Thu, Jun 17, 2010 at 12:08:13 from 24.18.192.33

"...must find way out. Must get out. Why can't I get out? What have I done to deserve this? Try meowing louder. They have always obeyed my command in the past. Must try harder..."

From Julie on Thu, Jun 17, 2010 at 12:25:13 from 67.199.162.82

21 marathons in your lifetime is awesome! You are an inspiration to me.

From Snoqualmie on Thu, Jun 17, 2010 at 12:33:37 from 24.18.192.33

Thanks, Julie! Best wishes on your running goals.

From JD on Thu, Jun 17, 2010 at 22:05:57 from 209.183.51.63

You're marathon recovery is looking good.

Maybe a shot of tequila will ease the cat's anxiety.

From april27 on Fri, Jun 18, 2010 at 00:13:13 from 99.188.251.180

Have you tried beer?

From DaveL on Fri, Jun 18, 2010 at 01:31:07 from 209.206.250.53

Is the beer and tequila for the cat or for the people?! :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.730.000.000.004.73

49F, low cloud/fog.  G-A run. 

Crazy weekend coming up. So much so that I don't know how much running I will be able to do.  Thank goodness I'm still in a recovery phase. 

We successfully "walked the cat" with a harness and a leash yesterday, and he seemed to like it.  It wasn't so much a walk as a very slow tour of our backyard. Much standing around sniffing of bushes had to be done. At one point he just sat down and kind of closed his eyes, as if to say "ahhhh."  I may need you dog owners out there to tell me all about fitting the daily walk (or twice a day more likely) into your lives. 

Asics Piranha Miles: 4.73
Comments
From KP on Fri, Jun 18, 2010 at 11:12:53 from 65.208.22.26

ohhhhh... good luck with that one!

From auntieem on Fri, Jun 18, 2010 at 16:31:25 from 24.18.77.246

Pictures please! He really needs his outdoor time, doesn't he? Any progress with the idea for the attached outdoor play area?

From Snoqualmie on Fri, Jun 18, 2010 at 22:26:56 from 24.18.192.33

Outdoor play area is going to take a lot more thinking/planning before I decide. Pix sometime next week maybe. So busy.... Cheers.

From Bonnie on Fri, Jun 18, 2010 at 22:33:59 from 64.119.33.134

I like the "cat run" idea ... for a quick fix (before you get a permanent fixture) you could try :http://www.catsplay.com/kittywalk_lawn.php3

doesn't the picture look like a relative of TCWMBO?

Here are some cool ideas:

http://www.catsofaustralia.com/cat-enclosures-2.htm

some of these look like they would be ideal for "humans" too!!

From april27 on Sat, Jun 19, 2010 at 10:45:21 from 99.188.251.180

I take my dogs for a walk after my run.

From Carolyn in Colorado on Sat, Jun 19, 2010 at 14:41:35 from 24.8.167.243

I like the sound of "walk the cat." That's pretty funny.

From KP on Tue, Jun 22, 2010 at 10:13:50 from 65.208.22.25

saw this online and thought of you: http://realestate.msn.com/blogs/listedblogpost.aspx?post=1772690&_blg=1,1772690

From Snoqualmie on Tue, Jun 22, 2010 at 17:38:10 from 24.18.192.33

Bonnie- Just got around to looking at those links. Adorable, and yes it looks just like my boy. Thx.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.930.000.000.007.93

50F, mostly clear. G-A run.  

It felt really great to get out and run today.  The legs were super springy and energetic -- maybe I should take a couple days off more often.   The neighborhood was very quiet and I didn't see a single car driving for the first 3 miles.  Looking forward to bringing the mileage back up this week.  

Brooks ST3 II Miles: 7.93
Comments
From Metcalf Running on Tue, Jun 22, 2010 at 10:27:39 from 63.240.133.93

Looks like a little break from running did you good!! I'm glad you had such a lovely run.

From KP on Tue, Jun 22, 2010 at 10:35:09 from 65.208.22.25

1. i posted a cat thing on your last entry.

2. cat update, please.

From Carolyn in Colorado on Tue, Jun 22, 2010 at 11:17:44 from 24.8.167.243

It sounds like the monkeys are all gone and you're ready to get back at it. That's great!

From Snoqualmie Ridge Runner on Tue, Jun 22, 2010 at 12:01:08 from 24.16.49.114

I find that some time off really does help the legs recover. What a perfect morning. Even though the heater is still coming on in the mornings.

From Snoqualmie on Tue, Jun 22, 2010 at 16:59:13 from 24.18.192.33

KP - got the link, thanks very much for that. He's doing better. Meowing like crazy at the moment, but all in all he's better. I just feel so happy that he is safe. Lots of urges to let him out and be done with the hassle, but I'm holding my ground.

Jeff- gorgeous morning, gorgeous day. The sun is so tolerable when we have these few clouds about, imo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.180.000.000.008.18

55F, cloudy w/ pretty sunrise.  G-A run.  20 min. strength work. 

This was to be a progression run, but I never progressed past the "moderate" stage.  I should have run this one yesterday, when the legs were so happy.  A little tired today.   

Asics Piranha Miles: 8.18
Comments
From Carolyn in Colorado on Wed, Jun 23, 2010 at 11:44:13 from 198.241.217.15

Everytime that I read "A little tired today," I yawn.

From rAtTLeTrAp on Wed, Jun 23, 2010 at 12:00:14 from 72.102.203.121

Even on tired legs you ran farther than yesterday!

There's a free 5k at Steilacoom Park this weekend.. All the cool kids will be there :)

http://www.lewis.army.mil/dpca/sports/army_strong_fitness_expo_race.asp

From Snoqualmie on Wed, Jun 23, 2010 at 12:04:40 from 24.18.192.33

Thanks, R, for the invite. But I have got to get back to my long runs or I'm going to go crazy. And the weekend after this one is going to be yet another weird schedule. I was passing by Steilacoom on Monday - such a lovely place.

From rAtTLeTrAp on Wed, Jun 23, 2010 at 12:13:13 from 72.102.203.121

You don't have to stop at 5k. It's a beautiful park with a lake and lots of trails. That's ok though, I won't take it personal or anything :)

From Dale on Wed, Jun 23, 2010 at 12:21:49 from 69.10.215.11

Sounds like a "Moderate" progression run to me. Those are good for what would've been otherwise plain old vanilla "easy" days. Good work.

From Metcalf Running on Wed, Jun 23, 2010 at 13:51:55 from 207.225.192.66

Wish I had an excuse for being in the tired club... but I don't, just tired.

Sounds like you had a lovely run today!

From auntieem on Wed, Jun 23, 2010 at 17:31:39 from 24.18.77.246

Your mileage is going up again! When is the next marathon? I've been thinking about you as it gets sunnier here; I love it, but I bet you don't (:

From Snoqualmie on Wed, Jun 23, 2010 at 17:56:53 from 24.18.192.33

It's been very pleasant here. Not too sunny yet. I'm running the new Winthrop Marathon in late September.

From Dale on Wed, Jun 23, 2010 at 18:13:49 from 69.10.215.11

Hey, that one looks pretty nice. Hadn't caught that one before now....thanks for the (inadvertent) tip.

From Running Donkey on Wed, Jun 23, 2010 at 18:26:08 from 208.77.153.5

That one DOES look nice. If I wasn't already registered for Portland I would want to do that one instead. Can't wait to read the race report for this one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.440.000.000.003.44

53F, clear, unusually humid.  Easy run w/ butt kick drills. 

I honestly don't know how you folks who watch TV get any running done.  My 9:00 PM bedtime on weeknights is sacred, but last night I succumbed to watching "just a bit" of a PBS documentary I wanted to see.... and, well, an hour later I was still watching.  

I had the VCR all set up, so there really is no excuse. I guess I have no discipline whatsoever. Thank goodness no one handed me a chocolate cake as well.  Because the more tired I got, the less willpower there was to get up and just turn the thing off.  There was no hope of rallying my resolve "at the next commercial" either, since it was PBS. It was an awesome program ("Harp Dreams"), but I had to sleep in a little to pay for my weakness. 

The bright side is that The Cat Who Is No Longer Obeyed let us sleep ALL NIGHT.  He's giving me what-for as usual this morning, but the longer chunk of sleep was wonderful.  

Brooks ST3 Miles: 3.44
Comments
From KP on Thu, Jun 24, 2010 at 10:56:54 from 65.208.22.25

9PM bedtime? that must be nice! i'm a night owl and tend to stay up very late and then moan and groan about it the next day when i'm tired at work. it is a vicious cycle, yet i do it every single day. on tues/thurs, i don't even get out of class until 10pm and then i have a 30 minute drive home!

yay for more sleep! it sounds like he is finally coming around.

From auntieem on Thu, Jun 24, 2010 at 12:56:33 from 24.18.77.246

No willpower? You? Hahaha. I have been having a very hard time getting to bed early this week, workouts have been sneaking into the early evening hours in a vicious trend. I, like you, prefer mornings!

So glad the cat is calming. I can only imagine the noise around here if my cats had to stay inside! Torture.

From Carolyn in Colorado on Thu, Jun 24, 2010 at 13:56:10 from 24.8.167.243

You've got lots of will power, but I know what you're saying about it weakening at night. I'm struggling with the vicious cycle of staying up too late myself. This is what summer does to me.

I'm glad you're showing that cat who's boss.

From Barb on Fri, Jun 25, 2010 at 04:30:16 from 81.85.252.242

I'm with you on getting to bed early. I don't feel like I have a choice as I find myself just losing consciousness just sitting down to relax in the evening. Glad the cat histoire is going well.

From april27 on Fri, Jun 25, 2010 at 08:22:01 from 99.188.251.180

DVR!!! Then I watch my shows on the weekends or during the day while I knit or quilt.

Glad that cat is letting you sleep!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.212.000.000.0018.21

53-55F, cloudy, w/ very light rain miles 6-10. Endurance run, club run, leg builder hill, and 2 unscheduled MP miles when I realized I was late for the club. 

There was a new runner at the club, beginning again after not running at all for a couple of years. She's been running on a TM the past month, the poor dear.  So I slowed my pace to run 1.5 miles with her, then it was just me and my invisible friends again. A good time was had by all. 

Asics Piranha Miles: 18.21
Comments
From JD on Sat, Jun 26, 2010 at 15:05:13 from 209.183.51.129

Only 3 weeks after a marathon. Nice!

It must have felt good to get a long run in again.

From Carolyn in Colorado on Sat, Jun 26, 2010 at 20:00:22 from 24.8.167.243

Congratulations on a great long run. You're nice to encourage the beginner.

From Dale on Sat, Jun 26, 2010 at 20:28:20 from 69.10.215.11

Yes, but the important question is: Did you beat your invisible friends to the finish line?

From Bonnie on Sat, Jun 26, 2010 at 20:52:30 from 128.196.228.134

Even bigger question, did your invisible friends answer you? ;-).

Glad you had a nice run!

From april27 on Sat, Jun 26, 2010 at 22:11:19 from 99.188.251.180

Man I need to take some post race notes from you....I'm starting training back up again tomorrow and I swear I either run too much or too little post races...I can't seem to get it right! and I keep having to feel like I"m starting all over again!

From Snoqualmie on Sun, Jun 27, 2010 at 00:43:47 from 24.18.192.33

JD - It felt great!

Dale - My invisible friends always let me win. I'm all they've got after all.

From Snoqualmie Ridge Runner on Sun, Jun 27, 2010 at 01:04:52 from 24.16.49.114

Sounds like your kind of weather!

Hey, when would your family like to get together for dinner and chitchat? We've got some friends that have a daughter the same age as yours and they have run multiple marathons in the past....lot's to talk about. Wait, you've met Larry, but I don't think you've met his absolutely wonderful wife. Let me know what works for you guys and I will set something up...

From Snoqualmie on Sun, Jun 27, 2010 at 01:13:09 from 24.18.192.33

Sounds like fun. I'll PM you soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.470.000.000.004.47

58F, overcast & humid.  Recovery/easy run. 

Two miles of 90 y.o. running, and the remainder back at my true age.  The warm temperature was uncomfortable but manageable at my slow speed. 

Lunaracers II Miles: 4.47
Comments
From april27 on Sun, Jun 27, 2010 at 23:51:11 from 99.188.251.180

is 90/0 running worse than running with monkeys on your legs?

From Snoqualmie Ridge Runner on Mon, Jun 28, 2010 at 00:42:24 from 24.16.49.114

It's pretty bad when 58 degrees is too warm to run! :-)

From Metcalf Running on Mon, Jun 28, 2010 at 15:28:03 from 207.225.192.66

I would love 58 degrees!! and I hate when the 90y.o. pays a visit, nice to see you left her after a few miles.

From auntieem on Tue, Jun 29, 2010 at 11:20:42 from 24.18.77.246

Thank goodness the 90 year old moments are balanced by the "I feel 30" moments. I know you are loving this weather, but I am really seriously cold and almost can't stand it anymore.

From KP on Tue, Jun 29, 2010 at 11:24:10 from 65.208.22.25

i'm a frequenter of the 90 y/o pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.820.000.000.007.82

53F, cloudy, calm & dry. Easy pace run. 

My legs still are not feeling 100% since Saturday's run, which I attribute to running so many miles in the Piranha's. That's not something I've done before, but I'm sure it will make me stronger.

Absolutely perfect running weather this morning, imo.  Lovely and cool.  I saw two bucks and a doe, but they all seemed to be getting along. No love wars this time of year I guess.  Got a nice picture of them, but too little time at the moment to post it.

For anyone still interested in my cat saga,  he is still indoors and he is still pretty angry about it.  We get the cat alarm at about 3:30 or 4 every morning, and he spends about 90 minutes "talking about his feelings" about 3 times a day.  I never had a colicky baby, but I suppose this is what that's like.  His walking harness proved inadequate and he did a quick Houdini move and escaped from it last week, so no walks until the new Bengal-proof walking jacket comes in the mail. 

Brooks ST3 II Miles: 7.82
Comments
From KP on Tue, Jun 29, 2010 at 12:05:26 from 65.208.22.25

perfect weather! i'm jealous.

thanks for the cat update. it doesn't surprise me he got out of the harness. cats are the sneakiest things...

From Carolyn in Colorado on Tue, Jun 29, 2010 at 16:06:03 from 198.241.174.15

So I wonder if he got out of his collar himself last time he went missing.

Congratulations on the great running weather.

From allie on Tue, Jun 29, 2010 at 18:18:09 from 174.23.194.233

i am definitely still interested in the cat saga. thanks for the update. glad you enjoyed some perfect weather this morning.

From CookieLegs on Tue, Jun 29, 2010 at 21:03:16 from 71.36.79.41

Sounds like the kitty wants his freedom! (It's always hard trying to decide whether to give it to them or not.)

Glad you got some nice cool weather for running; it is WAY hot in Salt Lake City!

From Barb on Wed, Jun 30, 2010 at 05:15:37 from 81.85.252.242

Oh running and seeing doe/deer...sounds blissful! I, too, enjoy hearing about the "Cat Who _______"....yes and the saga continues.

From auntieem on Wed, Jun 30, 2010 at 11:19:48 from 24.18.77.246

Sorry about the tired legs; you are probably right, though, it will make you stronger. The cat issue will definitely make you stronger! I can only imagine how much "talking" I'd have to endure if my boys did not get outside! Jesus is famous for ditching his collar; about once a month - no idea how he does it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.606.72

50F, mostly clear w/ clouds moving in.  Hill repeats on L.B. hill. 

Though still feeling a bit sluggish when I started out today, the workout really cleaned out the cobwebs.  Wonderful when that happens (which it doesn't always).   And another great day of running weather for me (sorry AuntieEm!).  

The rest of this entry is just free therapy for me so skip or prepare for whining...  So June has not been one of my better months. Low mileage and a "bad" race have left me feeling a bit discouraged. On top of that, I will be attending a four day conference this weekend -yes, 4th of J weekend, but Sunday night is off - to which I am really looking forward, but regretting another hit to my running schedule.  I have decided to just get as much running in as I can and try to move on.  I will be up late every night Fri-Mon so just getting out early for a short jog will be challenging.  I may need to suspend my no-sleep, no-run policy just for this weekend.  I thought people slept less as they get older; when do I get that going? 

The conference is just 45 minutes from my home, so I decided I will just drive home every night.  Part of me wanted to check on everyone-- cats, family, eternal landscaping work (the project just drags on and on) -- but the hefty downtown hotel costs decided it for sure.  No creeping in late either; I have volunteer duties first thing in the mornings (my home chapter is putting on the conference).  Sigh.  

Starting Friday I may need to blog any runs I manage to get in from my iPhone, which as you know is weird - no text unless you comment on your own post.  Then there is the unavoidable worry about what Mr. Sno and SnoFlake will eat for four days.  Stocking the refrigerator and leaving a menu plan may be futile, I have no idea.  All in all, it should be a great weekend and an extremely valuable experience but, like a race, there is a lot of pre-event speculation regarding the things that can go wrong. 

Asics Piranha Miles: 6.72
Comments
From Dale on Wed, Jun 30, 2010 at 12:51:10 from 69.10.215.11

I know the feeling about unplanned training breaks....I feel like I've been dealing with training interruptions for over a month now. My coping strategy has been to get in the quality work since the quantity is out the window. Aside from some high HRs and dragging on the longer runs when I started back into full-time training again, I seem to have kept most of my fitness. Just treat it as a cut-back week(-end) and go shorter but faster...maybe the time to get some 1K repeats in or even 10-20 1 min on/1 min off Fartleks. You've got plenty of long runs in the bank so getting that fitness back should be quick for you on your return.

From Snoqualmie on Wed, Jun 30, 2010 at 12:56:35 from 24.18.192.33

I like that plan. Thanks, Dale. Every time I think about this month I feel like I've lost a favorite earring or something. Gone. Can't get it back. Something positive and doable like you suggested sounds great. Do you think it's ok to go back to back (days) on short intense stuff like that?

From Dale on Wed, Jun 30, 2010 at 13:11:46 from 69.10.215.11

Depends? I wouldn't try 10-20 1/1 minute repeats on consecutive days, but doing those on day one and maybe a progression run the next day might be okay. Or a short hill repeats on the 2nd day would be fine. I'm not sure if I've ever tried true back-to-back hard days (and am not sure I want to!). You'll probably actually feel a bit more energetic with reduced mileage, but standard "listen to your body" disclaimer applies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

48F, cloudy. General aerobic run. 

Ah, summer in The Evergreen State.  :) 

Audiobook recommendation: I'm listening to Olivia Joules and the Overactive Imagination by Helen Fielding.  Very funny, but also a mystery/international spy story.  Good narrator, fun book.  

Lunaracers II Miles: 8.90
Comments
From KP on Thu, Jul 01, 2010 at 11:26:25 from 65.208.22.25

48* is summer?!?!? OH MY!

From Snoqualmie on Thu, Jul 01, 2010 at 13:27:34 from 24.18.192.33

Even for us, this is a little chilly for the end of June. We typically get some warm weather (70s) from mid-July through Labor Day with one or two "heat waves" into the 90s. September can go either way. But everyone who has lived here for a while knows that, in spite of a "teaser" in May (always a week or so of warm weather in there), summer doesn't really come here until well after the 4th of July. I love it. ;)

From JD on Thu, Jul 01, 2010 at 18:26:21 from 209.183.51.129

Brrr. Does sound kind of nice too though.

From auntieem on Fri, Jul 02, 2010 at 12:07:59 from 24.18.77.246

I'll check out the audio recommendation! I'm between audiobooks right now. Just listed to Edgar Sawtelle and LOVED it on audio.

You nut! I am glad you are enjoying the weather. My body is in constant shock, needing heat so badly and freezing all of the time. You are a true PNWer!

From april27 on Sat, Jul 03, 2010 at 01:20:55 from 99.188.251.180

going to library site right now to see if they have it...crossing fingers!

From Barb on Sat, Jul 03, 2010 at 03:48:51 from 92.66.70.122

running in 48F weather sounds like winter weather to me! I'd need gloves!

I listen to all kinds of talk shows while I run. Keeps me up to date with US and world events.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.140.500.000.003.64

51F , raining. Easy w/ 1/2 mi MP near end of run. 

Blogging this a day late.  My conference is going great but I have no blogging ability during the day with just the iPhone. (It worked once but now the whole thing crashes when I enter miles.)   Also up way past bedtime last night. Driving home over Tiger Mountain, in the dark, very exhausted, was just plain scary. No run today (Saturday).  I hope to be in bed a bit earlier tonight and get another short run in tomorrow morning.  Have a safe weekend!

Brooks ST3 Miles: 3.64
Comments
From auntieem on Sat, Jul 03, 2010 at 15:42:38 from 24.18.77.246

The conference sounds fun! I am sure you are exhausted, but inspired too hopefully.

From april27 on Sat, Jul 03, 2010 at 21:15:27 from 99.188.251.180

What you are skipping a run? LOL

From Carolyn in Colorado on Sun, Jul 04, 2010 at 00:37:26 from 24.8.167.243

Have fun with your conference. You are a woman of may talents and interests.

From Barb on Sun, Jul 04, 2010 at 02:37:02 from 92.66.70.122

hmmm gather you're a harpist? Cool!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.670.003.67

50F, cloudy w/ light patchy fog.  Easy w/ some 1/1 (tempo/easy) intervals on rolling hills. 

Lunaracers II Miles: 3.67
Comments
From Carolyn in Colorado on Mon, Jul 05, 2010 at 10:33:12 from 24.8.167.243

Sounds like the perfect weather. Today is still a conference day, right?

From auntieem on Mon, Jul 05, 2010 at 16:13:46 from 24.18.77.246

Tempo intervals on rolling hills sounds fun!

From april27 on Tue, Jul 06, 2010 at 01:28:05 from 99.188.251.180

Totally jealous of your weather!

From Snoqualmie on Tue, Jul 06, 2010 at 15:19:50 from 24.18.192.33

Carolyn - yes, it was my last conference day. Now I have to get back to my "normal" life.

From JD on Wed, Jul 07, 2010 at 18:13:28 from 70.96.78.157

Hope "normal" life is treating you well. Conferences can be really taxing, especially if you're involved in any way with putting one on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

55F, clear. G-A run. 20 min. strength work. 

I was just about to crawl into bed with my book when I realized I never blogged my run this morning. That's what a busy day does to you. The weather is totally dreadful, by the way. Hot and bright.  Nice for tomatoes, not for cloud lovers.  

Asics Piranha Miles: 7.30
Comments
From KP on Thu, Jul 08, 2010 at 00:43:46 from 173.24.255.149

i've got sunshine on a cloudy day.

From Carolyn in Colorado on Thu, Jul 08, 2010 at 10:44:47 from 24.8.167.243

Do you have tomatoes?

From Snoqualmie on Thu, Jul 08, 2010 at 12:37:31 from 24.18.192.33

No tomatoes at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.661.002.000.007.66

65F, clear & sunny.  Tempo run. 

~3.5 mile w.u., 2 x 1 mi T w/ 1 min. recov. plus 1 mile MP.   It was not the workout I had planned, but much better than blowing off the tempo miles altogether.  This sudden warm weather is very uncomfortable.  The daytime high yesterday was in the 90s, and today will be just as hot, or hotter.  It's quite a shock after so many weeks of cool weather (50s & low 60s).  

Asics Piranha Miles: 7.66
Comments
From Dale on Thu, Jul 08, 2010 at 10:43:18 from 69.10.215.11

Take what you can get with this heat-wave. Good on you for getting some done.

From Carolyn in Colorado on Thu, Jul 08, 2010 at 10:45:49 from 24.8.167.243

Yikes! That is hot.

I think you got a great workout done in any case.

From Metcalf Running on Thu, Jul 08, 2010 at 15:19:12 from 63.240.133.93

I hate when the weather dosn't give you any time to aclimate to the changes.

Nice workout :)

From auntieem on Thu, Jul 08, 2010 at 21:47:40 from 24.18.77.246

Even I have to agree that the temperature difference is a bit of a shock! Wow. Lovin' it though. Really good tempo workout in the heat, Sno. I did my tempo bit today too, and even at 5am I could just feel the heat coming.

From april27 on Fri, Jul 09, 2010 at 00:09:23 from 99.188.251.180

blech heat! So glad you and aunt got your tempo runs in regardless of the weather!

From Barb on Fri, Jul 09, 2010 at 01:39:21 from 92.66.70.122

Way to hang in there with the heat. I'm selfishly hoping that this heat wave will pass soon and another cool wave will come through in 2 weeks!

From KP on Fri, Jul 09, 2010 at 10:46:49 from 65.208.22.25

nice miles!

From JD on Fri, Jul 09, 2010 at 13:13:36 from 70.96.78.157

Wow, weather swings! Nice running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.916.000.000.0020.91

Low 60s & partly cloudy, changing to 70sF and sunny. Objectives: club run, endurance w/ some moderate intensity (3 x 2 mi MP plus 0-15 seconds), then finished with Leg Builder Hill (quite a bit of which, I confess, I walked to avoid heat sickness). It was pukey-hot those last 6 miles. Yay for me - I didn't actually lose it, though I did have to sit on a park bench for a few minutes in my 17th mile. Though it's cooler than it has been the past couple of days, it's still way too expletive-deleted hot for running, in my opinion. Many sights on this morning's run. Early on, I stumbled upon a film crew making a car commercial. The cop was mad at me for being there but I snapped a photo of the car that had the camera boom on its roof: IMG_0707

The wildlife count was excellent this morning: many rabbits, an enormous bullfrog, 3 golden finches (which, despite being our State Bird, one hardly ever sees), and a herd of elk. I also saw a hilarious herd of alpacas but they don't count for wildlife since it was a farm. They just crack me up after they've been sheared, all skinny with big hair just on the head. Finally, just before going up the LB Hill, along came Thomas the Tank Engine. IMG_0709

And as long as I'm posting photos, here is Dandelion, getting a walk on his leash. I cannot say things have improved much. Still a lot of yowling and body-fluid-protests going on. But isn't he cute? IMG_0693

I apologize for not following my blog buddies' entries lately. I'm doing the best I can, but life is just crazy right now and something has to give. My thoughts are still very much with you.

Brooks ST3 II Miles: 20.91
Comments
From Carolyn in Colorado on Sat, Jul 10, 2010 at 14:43:17 from 24.8.167.243

Great job cranking out another 20 miler, and this one in the heat.

Thanks for posting the pictures. They're lots of fun. One of my kids used to really be into Thomas the Tank Engine, but we've outgrown that and have given all our little wooden trains away.

From JD on Sat, Jul 10, 2010 at 14:46:34 from 70.96.78.157

Cool cat!

Great run!

From allie on Sat, Jul 10, 2010 at 16:45:47 from 174.23.226.74

it's not often that you get to see thomas the tank engine out on a run. great job going long today. lovely cat, too.

From Snoqualmie Ridge Runner on Sat, Jul 10, 2010 at 19:20:21 from 24.16.49.114

Your miles are crazy already! What marathon is up next? Portland?

Hope all is well...let me know when we can do dinner...

From Snoqualmie on Sun, Jul 11, 2010 at 16:42:49 from 24.18.192.33

Winthrop Marathhon.

Why don't you suggest a day?

From april27 on Mon, Jul 12, 2010 at 09:11:42 from 99.188.251.180

Dandelion is a lot smaller than I imagined him!

When you saw Thomas the train did you think, "I think I can, I think I can!"

From Snoqualmie on Mon, Jul 12, 2010 at 12:27:28 from 24.18.192.33

He seems huge to me. Probably just his personality influence. lol He's about 13 pounds.

When I saw Thomas, I only thought about whipping out my iPhone for a photo. My good friend has small boys and I immediately sent the picture. They do this Thomas event at the Snoqualmie Railroad Museum every year. I like it because it means added portapotties in town. The Runner's Perspective you know.

From Bonnie on Sun, Jul 18, 2010 at 21:18:05 from 70.41.211.48

ha ha ha ... poor TCWMBO!! He does indeed look very handsome, but mightily pissed off too ;-).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

69F, sunny.  Recovery run. 

Sprinkler patrol, reporting for duty. 

RunAmocs (Softstar) Miles: 3.23
Comments
From april27 on Mon, Jul 12, 2010 at 09:09:18 from 99.188.251.180

I love sprinklers

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.310.000.000.007.31

53F, cloudy & breezy (5-15 mph). Easy run. 20 min. strength

Those who know me can well imagine how much I enjoyed this run.  My legs are still a bit dead from Saturday's run, but my brain was very happy indeed, full of ideas and energy.  

Asics Piranha Miles: 7.31
Comments
From Dale on Mon, Jul 12, 2010 at 11:45:20 from 69.10.215.11

I never thought I'd be so happy to see the clouds and cooler weather!

From Snoqualmie Ridge Runner on Tue, Jul 13, 2010 at 02:14:32 from 24.16.49.114

Love the cool for sleeping! OK and running.

From Snoqualmie Ridge Runner on Tue, Jul 13, 2010 at 02:57:58 from 24.16.49.114

Hey, Check out this article...

http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-517-0-13533-0,00.html?cm_mmc=training-_-2010_07_13-_-training-_-TRAINING%3a%20Marathon%20Challenge

From Carolyn in Colorado on Tue, Jul 13, 2010 at 10:20:50 from 24.8.167.243

Congratulations on some cool weather and a happy brain.

From Snoqualmie on Tue, Jul 13, 2010 at 17:46:06 from 24.18.192.33

Thanks Jeff! I think I've talked to that author. Or emailed rather. If it's the one I think, she was interviewing people for a book about running moms.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.430.000.000.008.43

51F, mostly cloudy w/ breeze (5-10 mph). G-A run, pushing hills.  20 min. strength.

More great weather. :) 

Asics Piranha Miles: 8.43
Comments
From auntieem on Tue, Jul 13, 2010 at 10:17:57 from 24.18.77.246

Not missing the heat, eh? We had a wind storm last night; I thought it was bringing rain, but it didn't.

From KP on Tue, Jul 13, 2010 at 10:21:32 from 65.208.22.25

yay for good weather!

From Carolyn in Colorado on Tue, Jul 13, 2010 at 10:24:55 from 24.8.167.243

I'm glad to see that your cool weather continues. We're heating up in these parts.

From JD on Tue, Jul 13, 2010 at 13:50:15 from 70.96.78.157

51F sounds just about perfect. Nice mileage this week following your long run on Saturday.

From april27 on Tue, Jul 13, 2010 at 14:14:17 from 99.188.251.180

I am super jealous of your weather!

From Bonnie on Tue, Jul 13, 2010 at 14:16:36 from 70.41.211.48

Congrats on nice weather and I am glad you enjoyed your run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.000.002.307.09

Low 50s, clear.  VO2 max intervals by effort: 5 x 4 min hard w/ 2 min recov. 

 It's summer, it's light out, but I still have a hard time getting myself to the track.  I like my neighborhood, with its plentiful park bathrooms and drinking fountains. But I think what really stops me is the idea of giving up 20+ minutes of running to drive somewhere to run. Maybe next time. I know it would do me good. 

Asics Piranha Miles: 7.09
Comments
From april27 on Wed, Jul 14, 2010 at 11:01:21 from 99.188.251.180

I feel the same way. I end up running to my trail (2.5 miles). I did hear there was another trail closer that they just set up. I may have to check that one out later!

From Kelli on Thu, Jul 15, 2010 at 16:06:27 from 71.219.99.30

I so hear you on that! Driving to a running destination seems so messed up, huh? But it is good to get a little variety and change of scenery (although where you live is so BEAUTIFUL you may not need it!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

Low 50s, clear.  Easy run. 

Pleasant but slow run.  Feeling yesterday's workout.  

Lunaracers II Miles: 3.90
Comments
From Carolyn in Colorado on Sat, Jul 17, 2010 at 11:19:24 from 24.8.167.243

You're still having nice temps, I see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.720.000.000.0016.72

Low to mid 50s, cloudy with a little light fog.  Endurance run, club run, Leg Builder Hill. 

Lovely weather, but I had to cut the run short a bit.  Busy day.

Piranha II Miles: 16.72
Comments
From allie on Sat, Jul 17, 2010 at 14:51:58 from 174.23.226.74

great miles today. i like the name leg builder hill. it sounds like a good challenge.

From Carolyn in Colorado on Sat, Jul 17, 2010 at 15:20:32 from 198.241.174.15

That's a good long run even though you had to cut it short. I hope your busy day is full of fun things.

From Barb on Sat, Jul 17, 2010 at 15:52:58 from 71.226.50.79

oh...sounds like nice temps! Way to get those miles in. Have a nice weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.410.000.000.005.41

53F, low clouds.  Easy pace run.  

Nice morning for a run.  Very quiet.  

Brooks ST3 Miles: 5.41
Comments
From Bonnie on Sun, Jul 18, 2010 at 21:19:10 from 70.41.211.48

beautiful weather!

From JD on Mon, Jul 19, 2010 at 11:11:42 from 70.96.78.157

You guys seem to be about 10 degrees cooler than us in the mornings. Very nice.

I love a quiet Sunday morning run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.730.000.000.007.73

53F, low clouds, breezy.  G-A run with steep hills.  20 min. strength.

I wanted a little more of a challenge today, but not so much that I would need a recovery day. So I picked a route with steeper hills than usual and tried to "power up" each one.   

More great weather. I (heart) my marine layer.  

Asics Piranha Miles: 7.73
Comments
From Snoqualmie Ridge Runner on Mon, Jul 19, 2010 at 13:28:51 from 24.16.49.114

It sure is nice weather for running!

Hey, us Ragnarites are getting together for a pasta feed on Thursday evening @ Tanner Jeans park if you want to come meet some other runners. There will be 6 guys and 6 girls and our families. 6 pm if interested.

From Carolyn in Colorado on Mon, Jul 19, 2010 at 17:30:47 from 198.241.174.15

You're a lucky girl with that great weather.

From Dale on Mon, Jul 19, 2010 at 18:02:02 from 69.10.215.11

Lets hope this weather hangs around for a while!

From Snoqualmie on Mon, Jul 19, 2010 at 18:07:54 from 24.18.192.33

Thanks for the invite Jeff! I doubt we can make it but I appreciate being included.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No sleep, no run.  

I am beginning to doubt whether this cat is EVER going to accept staying indoors.  It has been about 1.5 months and there doesn't seem to be much of any change.  He decided to start meowing at 1:30 AM and it must have gone on for about an hour.  Am I tilting at windmills? 

Comments
From auntieem on Tue, Jul 20, 2010 at 13:41:35 from 24.18.77.246

Poor kitty! Poor Sno! He is depriving you of runs now, so something must be done, eh? Can you give him melatonin? Do you have a natural vet around there that you can call?

From CookieLegs on Tue, Jul 20, 2010 at 15:18:27 from 155.101.152.105

Sounds like he is sorely missing the freedom he used to experience outdoors. How old is he? A young cat can probably adapt to being entirely indoors, but an older cat who has been used to being outdoors a lot won't understand why he can't go out anymore - it's an integral part of his life.

I have mixed feelings at letting my cats out, but they have always been indoor/outdoor cats so I figure it is best to let them have their freedom, even if there might potentially be a bad outcome. (Unfortunately, my cats have been bringing dead mice in through their cat flap and leaving them as "gifts" next to my bedroom doorway. 8 gifts in the last 8 days! I guess I should feel honored by their gifts, but!!!)

From Snoqualmie Ridge Runner on Tue, Jul 20, 2010 at 15:44:29 from 24.16.49.114

I say...let him roam! Set him free...he'll come back...(don't blame me if he doesn't though) :-)

From JD on Tue, Jul 20, 2010 at 18:27:45 from 70.96.78.157

Maybe the cat nabber has cooled down over the last 6 weeks and/or found another cat to prey on. It's too bad you can't put some kind of tracking device on your cat and bust the punk who might be trying to keep him!

I'm with S. Ridge Runner. Set him free. (Much, much easier said than done of course).

From Carolyn in Colorado on Tue, Jul 20, 2010 at 20:48:45 from 24.8.167.243

Cat enclosure?

From Snoqualmie on Wed, Jul 21, 2010 at 11:25:40 from 24.18.192.33

Thanks for all the comments and concerns. I assure you, all the ideas have been tried in the past, including drug therapy and a cat enclosure (at our old house). This is how the little dear got his nickname. I think Jeff might be right. It's an agonizing decision though. Thanks again for your support.

CookieLegs - I got gifts too. It was most frustrating because he didn't eat them himself, as I am a big believer in raw diets for cats. (http://www.rawfedcats.org/) Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.860.000.000.007.86

57F, humid but clear.  G-A run. 

The fog was moving in just as I finished this run.  Too bad. But it's pretty from indoors too. It comes and goes, but I fear we'll have a hot sunny day.  

Brooks ST3 II Miles: 7.86
Comments
From Snoqualmie Ridge Runner on Wed, Jul 21, 2010 at 12:19:52 from 24.16.49.114

"warm" sunny day but not hot... saw you plugging along out there this a.m. and almost yelled at you but it was a bit early. Not too long before you came by there was a deer walking around out there.

From auntieem on Wed, Jul 21, 2010 at 17:16:48 from 24.18.77.246

Just warm and sunny here; I doubt we'll hit much over 70. Its been so beautiful in the early mornings the last few days; what a blessing it is in the PNW! Enjoy.

From Carolyn in Colorado on Wed, Jul 21, 2010 at 23:32:39 from 24.8.167.243

Well, at least it wasn't hot when you ran.

From auntieem on Thu, Jul 22, 2010 at 13:28:52 from 24.18.77.246

I TAKE IT BACK! It got up to 80 yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

Mid 50s, partly cloudy. G-A run. 

I am just going to keep on being boring, not much to report.  I'm quite busy these days, but I also just haven't been in much of a blogging mood lately.  Runs are somewhat lackluster due to sleep issues and, I suspect, medication issues (some change-of-life related rx).  Also, I hate summer. Sorry, but I really do.

I am hoping to get a medium-long, decent quality workout done this weekend, since I won't be able to do a true long run.  

Asics Piranha Miles: 6.71
Comments
From JD on Thu, Jul 22, 2010 at 14:33:55 from 70.96.78.157

I know what you mean about summer. The more I get into running the more I appreciate inclement weather conducive to running. Plus it's easier to get to bed early when the sun isn't still in sight.

From april27 on Fri, Jul 23, 2010 at 00:32:09 from 99.188.251.180

I don't like summer either...the only part I do like is that it is bright in the morning.

From allie on Fri, Jul 23, 2010 at 15:20:18 from 174.23.226.74

fall will be here soon enough!

From auntieem on Fri, Jul 23, 2010 at 15:20:32 from 24.18.77.246

I love summer; I LIVE FOR SUMMER! I am Tigger in summer and Eyeore in winter. Sorry, had to say it.

From Snoqualmie on Fri, Jul 23, 2010 at 17:36:14 from 24.18.192.33

I should clarify that I don't think it's the temperature that bothers me. "Heat" is relative, and people acclimate somewhat as summer goes by. (Furthermore, I have AC.) It's the brightness. I have always had a hard time with it. This is my theory: it might have to do with eye color or some weird brain chemistry. It's like the reverse of Seasonal Affective Disorder. I feel a complete lack of energy & motivation, and nothing seems worthwhile. Thankfully, our summers are very short here.

A-Em, I am surprised you live west of the Cascades. Though certainly glad, or we may not have ever met! And for that matter, I should probably live at the coast, where it's gray most of the year. Enjoy the coming week of sun; I'll be thinking of you!

From Carolyn in Colorado on Sat, Jul 24, 2010 at 00:40:46 from 24.8.167.243

I'm with you blog-wise.

From april27 on Sat, Jul 24, 2010 at 03:01:00 from 99.188.251.180

Sno-is there medically such a thing? B/c seriously I got all giddy this afternoon at work when a realllly rough storm blew through. But today I tried to go outside and just enjoy the day (it was 90's) and I wanted to throw things. I felt lethargic and blah all day. I hate sun...maybe it our blue eyes. They are too sensitive.

From Snoqualmie on Mon, Jul 26, 2010 at 11:39:27 from 24.18.192.33

April - All I know is what I have observed in myself all my life, that is: I feel energetic and am extremely productive on gray days. But when we get a lot of sunshine, like we always do in July-August, I feel depressed, tired, and cranky. I have had a few other friends who share my "affliction" and they all have either blue or green eyes. But it's certainly not a universal result of those eye colors. Interestingly, at this latitude the sun is pretty weak from October to March, and doesn't bother me at all in those months, though I still prefer clouds. I have been this way as long as I can remember, though I didn't see the pattern until I was an adult.

From april27 on Mon, Jul 26, 2010 at 13:14:19 from 99.188.251.180

Yes I completely understand

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.030.000.000.005.03

Mid 50s. Easy run.  

Farewell to the nice cloud layer, through a pretty sunrise.  It's all burning off now and we're in for many hot days.   Have a great weekend!

Brooks ST3 Miles: 5.03
Comments
From Little Bad Legs on Fri, Jul 23, 2010 at 18:10:57 from 67.170.153.203

Portland is nearing triple digits this weekend. It's going to be brutal. Same for you?

From Dale on Fri, Jul 23, 2010 at 19:34:32 from 69.10.215.11

Survival mode time. Really hope it cools off by next weekend.

From Carolyn in Colorado on Sat, Jul 24, 2010 at 00:41:10 from 24.8.167.243

Good weekend to you too.

From Snoqualmie on Sat, Jul 24, 2010 at 12:33:24 from 24.18.192.33

LBL- I think we are "only" getting into the 80s here over the weekend.

Dale- My alarm clock is now my best friend. If I nap through dinner so be it.

CofC- I suppose you are getting acclimated by now, though I know it's still unpleasant.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.408.000.000.0013.40

Mid 50s rising to mid 60s after sunrise. Clear & sunny.  Very warm when not in shadow. 

No club run today, since I am pressed for time.  So I decided to try for some quality and did a MP workout: about 4 miles of warm up, then 8 x 1 mile MP on all kinds of hills, w/ 2 min recovery between, then a brief cool down.  Due to the hills, my splits were all over the place, the slowest being 10:00 and the fastest 9:08.  The warmth was uncomfortable but bearable. Actually, this is the best workout I've had in a while. 


Brooks ST3 II Miles: 13.40
Comments
From april27 on Sat, Jul 24, 2010 at 13:12:57 from 99.188.251.180

Great run and squeezing in miles!

From Carolyn in Colorado on Sat, Jul 24, 2010 at 14:40:09 from 24.8.167.243

Very nice quality run.

From Barb on Sat, Jul 24, 2010 at 14:51:53 from 75.40.21.107

Way to go Sno! I like those kind of workouts.

From DaveL on Sun, Jul 25, 2010 at 13:48:27 from 209.206.250.53

Nice work! I didn't go down for the club run either. I wanted to sleep in since I had to get up early this morning :)

From auntieem on Mon, Jul 26, 2010 at 03:05:24 from 82.66.244.251

That does sound like a great workout! It's always with hills to judge marathon effort, but it's a really fun way to do it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.260.000.000.007.26

High 50s, easy run followed by hill sprints: 10 x 8 seconds on ~15% grade. 


Lunaracers II Miles: 7.26
Comments
From Snoqualmie Ridge Runner on Mon, Jul 26, 2010 at 12:47:32 from 24.16.49.114

Wow! Which hill was that???

From Snoqualmie on Mon, Jul 26, 2010 at 13:47:04 from 24.18.192.33

On my street, further down the hill, northward. I never run down there unless I want HILLs.

From Little Engine That Could on Mon, Jul 26, 2010 at 15:08:44 from 68.98.198.29

Wow! That is a HILL! Good job!!

From Carolyn in Colorado on Mon, Jul 26, 2010 at 17:56:35 from 198.241.174.15

That's a nice steep hill. I need to get back to doing hill sprints.

From DaveL on Mon, Jul 26, 2010 at 21:28:12 from 209.206.250.53

Nice work! Hudson would be proud.

From allie on Mon, Jul 26, 2010 at 21:33:18 from 174.23.226.74

15%?!?! very nice work!

From rAtTLeTrAp on Mon, Jul 26, 2010 at 23:20:46 from 76.121.76.165

I thought I was a glutton for punishment. 15% grade sounds painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.730.000.000.006.73

59F, mostly clear. Easy run. 

AuntieEm is off to Paris, so I decided to "see Scotland."  (Trying not to be completely boring these days. :)  ) 

Asics Piranha Miles: 6.73
Comments
From april27 on Wed, Jul 28, 2010 at 09:33:10 from 99.188.251.180

Thans for showing me scotland. That was a very interesting bridge!

From Carolyn in Colorado on Wed, Jul 28, 2010 at 09:57:28 from 24.8.167.243

I guess if you can't be there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.002.977.57

54F, clear. VO2 max workout: 5 x 5 min. hard effort (target 8:30) on rolling hills w/ 3 min. recovery between.  8:28, 8:33, 8:28, 8:21, 8:16

This is a workout I took from this Greg McMillan article.   For a number of reasons, I am not big on periodization, but it really made sense to me to put in some extra focus on speed for 3 or 4 weeks before finishing up with stamina, so that "slow legs" would not interfere with the stamina workouts.  

Through a combination of obsessive strategizing and sheer luck, I managed to pick my route in such a way as to mix the ups and downs in my favor and get pretty even splits. The worst uphills seemed to fall perfectly into the "recovery" interval.  My last rep, which I had intended on pushing the hardest, ended up being almost completely downhill.  So I'm not sure it "counts" that this rep was faster.  The one just before that, however, had plenty of Up - so I shall take full credit for that nice split.  ;) 

The fog that has been sitting down in the valley all morning just rolled up here to my neighborhood and I am temporarily surrounded by beautiful, cool, gray, luscious fog. Ah....  Perhaps my reward for a good workout.  

Asics Piranha Miles: 7.57
Comments
From Carolyn in Colorado on Wed, Jul 28, 2010 at 10:33:17 from 24.8.167.243

Great job on those hard intervals! I've wondered before about whether my fast paces count when I do a tempo run or something in such a way that the fast part is on the downhill.

You deserve your foggy reward.

From JD on Wed, Jul 28, 2010 at 10:37:32 from 209.183.51.43

Great workout.

From Dale on Wed, Jul 28, 2010 at 10:40:39 from 69.10.215.11

Sometimes its just as hard to run fast on the downhills with all the quad pounding....it definitely counts.

Thanks be to fog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.810.000.000.005.81

55F, with lovely, cool, refreshing fog.  :)   Easy run. 

IMG_0003

It is almost completely dark now at 5 AM, and I will soon need to start out with my headlamp again.  It will be worth it if I can have cooler days.   Legs are a bit dead today, complete with monkeys - 3 on a scale of 1-5 I'd say.  But the weather was inspiring. 

Brooks ST3 II Miles: 5.81
Comments
From JD on Thu, Jul 29, 2010 at 18:47:23 from 166.183.58.104

You live in a beautiful place! (Except for the monkeys).

From april27 on Fri, Jul 30, 2010 at 10:09:42 from 99.188.251.180

love the scenery!

From allie on Fri, Jul 30, 2010 at 15:17:33 from 174.23.226.74

that is a beautiful picture!

monkeys? i think i missed something.

From Carolyn in Colorado on Sat, Jul 31, 2010 at 10:01:04 from 24.8.167.243

Hooray for cooler weather.

From Snoqualmie on Sat, Jul 31, 2010 at 14:35:39 from 24.18.192.33

Allie, that's my Monkey Index. They are invisible, but you know they are there by the heavy feeling you get as they cling to your legs when you try to run. Three monkeys per leg isn't too bad; I've had worse. I'll be YOU have worse this week!

From allie on Sat, Jul 31, 2010 at 14:43:56 from 174.23.226.74

ah, i am liking the monkey index! yes, i had about 50 monkeys per leg on sunday, but they slowly lost their grip throughout the week and fell off. however, i have this eerie feeling that many of them are still lingering in the shadows and will latch back on at any time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.553.500.000.0022.05

Mid 50s, sunny for 5 miles, lows clouds thereafter and fog last mile (returning to higher elevation).  Endurance run w/ progression. Easy for 10 mi, moderate for 5 mi,  3.5 mi of MP in miles 15-19,  Leg Builder Hill  b/t 19.4 & 21.3. 

Nice run, though the last miles were extremely tough. I had to walk a couple of times on the LB Hill.  The reason I have 3.5 miles of MP in miles 15-19 instead of 4 is that I stopped to use a bathroom and "touch up" my chafe danger spots at 17.5, then found I had grown extremely stiff and sluggish during the rest.  It took me a half mile to loosen up again before I could push the pace back up.  Scary.  

ST3-M Miles: 22.05
Comments
From JD on Sat, Jul 31, 2010 at 16:13:44 from 166.128.74.25

Great long run. Again! I know what you mean about having to get back up to speed after stopping. It's gotten to the point where I'm considering just "going" without stopping so I don't have to go through another warm up phase.

From Snoqualmie Ridge Runner on Sat, Jul 31, 2010 at 23:34:50 from 24.16.49.114

Wow!! Sweet run sister! way to push the pace...

From Carolyn in Colorado on Sun, Aug 01, 2010 at 11:50:20 from 24.8.167.243

I'm really impressed with the way you continue to crank out long run after long run. I ran 10 miles less than you and it about did me in.

I don't like those chafe danger spots. I hope the "touch up" did the trick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.820.000.000.004.82

59F, humid w/ low clouds.  Recovery run. 

Sno's Leg Recovery Index: (Scale = 1-5)  Soreness: 2.5, Perceived Leg Strength 3, Monkeys per leg: 2.  Not too bad, but I'm definitely feeling yesterday's workout.  It helped to do quite a lot of walking yesterday afternoon, as we took a ferry ride to Bainbridge Island sans car and walked all over. Links here and here.  

Comments
From Little Bad Legs on Sun, Aug 01, 2010 at 17:03:34 from 67.170.153.203

Gotta love recovery runs! Cooler weather will be here before we know it. ;)

From auntieem on Mon, Aug 02, 2010 at 03:56:04 from 82.66.244.251

Walking is indeed great for recovery! Would you like to consider the PAris marathon in the Spring? Beautiful course and FLAT!

From Snoqualmie on Mon, Aug 02, 2010 at 14:28:20 from 24.18.192.33

I'm sure I would enjoy that! We'll see. Travel is difficult for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

Upper to mid 50s - in that order! (...as fog moved up from the valley).  Fog, wonderful fog!  Easy pace run. 

Easy pace, not easy run.  It took me about 4 miles before I stopped feeling like I ought to just go back to bed.  It's that 2 day muscle recovery fatigue thing. 

To me, fog is not just gray mush, but rather it makes the colors of the landscape pop out brighter.  I've heard the film directors always prefer a cloudy or overcast sky because colors are more vivid then.  

Saw the Great Blue Heron at the duck pond again today. He/she is hunting up here, and is perfectly camouflaged in the gray fog.

Dale (link in my favorites) has a great race report on his White River 50 mile ultra this weekend. Check it out!  

Brooks ST3 Miles: 6.13
Comments
From Barb on Mon, Aug 02, 2010 at 11:39:37 from 68.32.213.30

well it looks like we were out and running around the same time! Sounds like an absolutely beautiful run...mystic with fog! Way to get out there. I know the feeling!

From Dale on Mon, Aug 02, 2010 at 11:58:05 from 69.10.215.11

Fog sounds wonderful. Wish I could enjoy it but walking is still difficult. Thanks for the plug...you should've warned folks that its overly long and the result of a disorganized mind disgorging a ton of information at once :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.330.000.000.005.33

56F, cloudy. G-A run. 

Just now getting around to blogging this morning's run.  Very pleasant run, but I missed about an hour through the juvenile mistake (or maybe a "senior moment") of forgetting to set my alarm. How lame!  I jumped up when I heard Mr. Sno's alarm at 5:20 and it's been rush, rush, rush all day ever since.  Here's to a more responsible tomorrow!  

Brooks ST3 Miles: 5.33
Comments
From Metcalf Running on Tue, Aug 03, 2010 at 17:49:47 from 207.225.192.66

I have more seniour moment/juvenile mistakes then I care to mention. Sorry to hear that it made your day so hecktic, hopefully you will be back on schedule tomorrow.

From april27 on Wed, Aug 04, 2010 at 08:23:13 from 99.188.251.180

I guess you needed some sleep!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.290.000.002.969.25

57F, mostly cloudy w/ increasing fog.  VO2 workout:    ~Four mile w.u. / 8 x 3 min. hard effort w/ 90 sec recovery, on roads w/ some hills / 1+ mi  c. d.   Pace on vo2 reps:  8:07, 8:09, 8:11, 7:59, 8:05, 8:01, 8:20, 8:08.

Very difficult run. During the second or third rep I didn't think I was going to make it through all 8.  Now that I see how consistent the splits were I am amazed; only the 7th rep is notably slower, and that was the one that was a bit more uphill than the others.  Even now, an hour later, my legs feel all tingly and weak.  And I do hate that lung-burning feeling. When the Garmin beeped to give me a 5 second warning that the new rep was starting, I kept thinking "so soon? I can't, I can't..."  But I did.  :)

We had a spectacular thunderstorm last night!  Only a few drops of rain (it's our dry season) but lots of noise.   I would like to personally thank whoever invented silicone earplugs.  Early bedtimes are the key to running success. 

Asics Piranha Miles: 9.25
Comments
From allie on Wed, Aug 04, 2010 at 10:56:35 from 174.23.226.74

great workout. way to be so consistent with the pace, and nice job responding to those dreaded beeps of the garmin.

From Dale on Wed, Aug 04, 2010 at 11:08:26 from 69.10.215.11

Sounds like you're getting better at suffering through these hard workouts. Nice job not listening to the "I can't" part of the brain.

From Carolyn in Colorado on Wed, Aug 04, 2010 at 11:46:51 from 24.8.167.243

Great job on your V02 reps. Your marathon training seems to be going well.

From DaveL on Wed, Aug 04, 2010 at 19:20:42 from 209.206.250.53

Wow, nice workout! And that was a nice light show last night - though we got a LOT of rain up here.

From DaveL on Wed, Aug 04, 2010 at 19:27:37 from 209.206.250.53

I just looked at the mileage you're putting on your shoes - wholly cow! Get some new shoes! :)

From Barb on Wed, Aug 04, 2010 at 23:27:26 from 68.32.213.30

Nice job Sno! Way to push through. I've only been running with a garmin for 3 days now and I can tell the difference. It's like running with a running buddy. Keep going...you'll get there!

From Snoqualmie on Thu, Aug 05, 2010 at 10:41:40 from 24.18.192.33

Dave - They're like fine wine - the older the better! lol

Barb - Welcome to Garmin World! It's the best piece of equipment I have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.080.000.000.006.08

63F, very humid.  Pretty clouds with some clear sky.  Easy pace run. 

I believe we've got some actual rain coming. Imagine that.  In Washington State of all places.  

IMG_0002 

Brooks ST3 II Miles: 6.08
Comments
From auntieem on Thu, Aug 05, 2010 at 11:37:07 from 71.197.249.174

It rained up here last night! Just enough to water the ground. Very pretty morning, but quite humid.

From Kelli on Thu, Aug 05, 2010 at 14:51:43 from 71.219.102.155

Beautiful morning! We have had nothing but rain! Aside from the humidity, I have loved it! The lightening and thunder scares me sometimes, and the hail storm I drove in yesterday was a bit over the top (and dented my car). but otherwise, I LOVE IT!!!! It has felt like your neck of the woods for a few weeks.

Have a great weekend!

From Snoqualmie on Thu, Aug 05, 2010 at 18:59:22 from 24.18.192.33

I hear ya Kelli! You and I like the same weather. :) (And fear the same- lightening. It's about the only thing I won't run in besides sheet ice.)

From Bonnie on Thu, Aug 05, 2010 at 19:04:18 from 128.196.228.134

Beautiful picture Sno. In answer to your question from a few days ago, I DID see the red sky from the fires. It was spectacular! The convention center is right on the water, with the mountains not far away and it was truly a beautiful place. Plus, the weather was heavenly. I wish I could have come down to see you, I just couldn't do it, I am so swamped with work that has to get done before the semester starts. Lovely place that PNW!!

From DaveL on Thu, Aug 05, 2010 at 19:10:06 from 209.206.250.53

Wunderground says rain Sat. and Sun.

It'll be a nice break!

From Snoqualmie on Thu, Aug 05, 2010 at 20:04:39 from 24.18.192.33

Bonnie - no worries! Even though Vancouver is pretty close as the crow flies (I can see it from my kitchen on a clear day!), with the border crossing it is a long, long trip. My own sister was there a couple of weeks ago to go on an Alaskan cruise and she didn't visit me either.

Dave - we are in for thunder/lightening tonight I think. I don't know if you can see it from there, but HUGE thunderheads are hovering over the Cascades. Com'on cool air!!

From april27 on Thu, Aug 05, 2010 at 22:36:56 from 99.188.251.180

gorgeous day!

From Kelli on Thu, Aug 05, 2010 at 23:42:38 from 71.219.102.155

Lightening scares me! And then there is the thunder that has been shaking my house. YIKES! But it does make for beautiful sunsets and rises (and cooler temps).

From Carolyn in Colorado on Fri, Aug 06, 2010 at 10:36:21 from 24.8.167.243

I hope you get your rain.

Beautiful picture. That reminds me that I took a nice sunrise picture on my run this morning. Now I just have to figure out how to get it off my phone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.270.000.000.0019.27

Mid 50s, rising to low 60s, cloudy, breezy at times.  Endurance run, club run (1.5 mi w/ a new club member who had to turn back since she is a beginner), and Leg Builder Hill. 

I began this run still feeling a little sore from my speed work on Wednesday, especially in my calves.  With the breeze, it was actually chilly at first, while I was still up on the Ridge. In the valley things warmed up, I warmed up, and I got to the club run in plenty of time (for a change). 

I hit the bonanza on the wildlife sightings today. In addition to the usual rabbits and squirrels, I saw the elk herd that is often at Meadowbrook Farm (not really a farm but a county-run nature preserve of sorts). Then there was a beautiful doe that crossed in front of me. After that, I saw two coyotes in a field, occupied with some rodent I think.  Just after that, a bald eagle went right over me and perched in a big tree by the river to watch a little flock of Canadian geese that were down there honking away.  There is always some threat/possibility that Mr. Sno will be offered a promotion to LA or NY, and days like this I think I'd rather just have him retire early and us live in relative poverty than give up our NW paradise.

In other musings, I felt very low today in spite of the nice cool weather. I was doing a couple of faster miles (MP plus 15-20 seconds) around mile 11-13 and just felt no zip, none at all.  Maybe it will help that I did them anyway. But it just brought on some very dark thoughts. If I like running mile after mile at a 10:00 to 10:30 pace, why am I continually working towards getting faster?  Then again, maybe I'd be getting slower and slower without all that work.  Self doubt in every form, with the added negative voice of "why do you even try? why do you even care? how many years are you going to fly this banner ("goal=BQ") over your running life?" I have a 10K in 3 weeks, and a marathon in 7, and I felt so incompetent today. 

Then half way up the Parkway (LB Hill) I got the most dreadful stomach cramps and had to walk nearly a quarter mile to the park bathroom (and thank goodness it was that close!).  So the 1st half of my run today was beauty, nature and joy, and the 2nd half was, literally, "endurance" run.  

Brooks ST3 II Miles: 19.27
Comments
From Bonnie on Sat, Aug 07, 2010 at 15:37:36 from 64.119.33.134

I can understand all of those dark thoughts Sno, I have had them myself sometimes ... hopefully, once you made it home, had a good breakfast and took a shower the happier thoughts on the beauty of the PNW cheered you back up. Tomorrow is a new day!

From JD on Sat, Aug 07, 2010 at 19:11:58 from 166.183.151.66

Wild Animal Kingdom!

It seems like I experience the same "dark thoughts" you describe everyday. You're much closer to a BQ than I am. One of these marathons everything is going to click on race day for you!

From JD on Sat, Aug 07, 2010 at 19:13:46 from 166.183.151.66

...and even if you don't, well, you've already won from all the value running brings to your (every runner's) life.

From april27 on Sat, Aug 07, 2010 at 22:48:54 from 99.188.251.180

Great scenery and animal life. I wouldn't want to move to LA or NY either!

I have had lots of self doubt lately. I don't seem to ever get faster and it can be draining on self esteem. I have to say that even after all ofyour running experiences it makes me feel a little better that you also still doubt yourself. I guess it is the perfectionist/why am I not improving voice inside of us.

Glad you made it to the bathroom!

From Snoqualmie on Sun, Aug 08, 2010 at 13:23:40 from 24.18.192.33

Thanks, guys. :)

And I just realized the 10K is in 2 weeks, not 3. Not a happy thought...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.930.000.000.004.93

Low 60s, cloudy.  Recovery run. 

Nice run around the Ridge.  I'm not accustomed to running as late in the morning as I did, but we were up very late at the opera, Tristan & Isolde. I am not a big Wagner fan but enjoyed it, other than late hour.  

Asics Piranha Miles: 4.93
Comments
From JD on Sun, Aug 08, 2010 at 19:50:46 from 32.176.65.28

Nice recovery.

It's good to stay up late once in awhile, keeps us young. :-)

From april27 on Sun, Aug 08, 2010 at 22:45:05 from 99.188.251.180

great run. I hope you aren't too sleepy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

56F, light rain & fog.  General aerobic run.  20 min. strength. 

Lovely morning! I was confused about what to wear, with the warm+wet situation, but a nylon vest and some little gloves were all that I needed beyond the usual skort/tshirt.  I had to use the headlamp for the first miles -- and so the dark season begins.

I am back to my tiny little weight lifting routine today.  We've had some workers at the house for nearly 3 weeks and their early arrival made me feel uncomfortable unless I was showered and dressed long before they came.  The job was only supposed to take one week, but you know how that goes.  So I have my 6:45-7:15 time to myself again. :)

Asics Piranha Miles: 6.60
Comments
From Dale on Mon, Aug 09, 2010 at 11:18:59 from 69.10.215.11

You'll be back to running sans headlamp once the clouds depart later this week.

From Snoqualmie on Mon, Aug 09, 2010 at 13:41:56 from 24.18.192.33

And then there is the end of DLS time to look forward to!

From Carolyn in Colorado on Mon, Aug 09, 2010 at 14:34:17 from 198.241.174.15

I noticed this morning that it was darker than I expected it to be when I got up. But we had a nice cloud cover. But you're right, the dark season is coming.

From auntieem on Mon, Aug 09, 2010 at 19:22:27 from 71.197.249.174

I've seen it coming for weeks now in the early mornings. Sigh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.510.000.000.005.51

55F, cloudy. G-A run. 

Interrupted sleep, late start, nice run (though too short!).  

Brooks ST3 Miles: 5.51
Comments
From Carolyn in Colorado on Tue, Aug 10, 2010 at 12:54:23 from 198.241.174.15

Was it the Cat Who Must Be Obeyed?

From Snoqualmie on Tue, Aug 10, 2010 at 18:29:48 from 24.18.192.33

He had his share in the blame. But there were other guilty parties.

From april27 on Tue, Aug 10, 2010 at 19:17:41 from 99.188.251.180

I was feeling that about my three milers. BORING...glad my training plan is finally adding on the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.441.000.000.568.00

56F, mostly cloudy with some clearing.  Hill repeats: 6 x 1 min w/ 2 min recov + 1 mile @ MP (9:15) + accidental fast finish (late!): last .7 @ 8:30 pace.  15 min core & arms.

You know it's a good run when you forget to come home.  

Exactly 8 miles - that doesn't happen very often in Garminland!  

Piranha II Miles: 8.00
Comments
From allie on Wed, Aug 11, 2010 at 11:08:04 from 174.23.182.80

i just ran a 1:26:00 even. there must be something magic in garminland today.

great workout today with the hill repeats!

From Dale on Wed, Aug 11, 2010 at 11:13:04 from 69.10.215.11

Guess I need to run today. You're hill repeats, MP miles, and fast finish are all conspiring to make me feel guilty about taking 3 days off!

From Carolyn in Colorado on Wed, Aug 11, 2010 at 11:16:59 from 198.241.174.15

I ran 5.50 today, but I cheated and kept running until the Garmin said that.

Great work on the hill repeats, the MP mile, and the fast finish, even if the fast finish wasn't planned. At least now you know you've got it in you.

From Snoqualmie on Wed, Aug 11, 2010 at 11:51:02 from 24.18.192.33

Dale - I always like to have my guilt flow naturally and freely, sometimes with no reason whatsoever! ;)

Allie - Have you ever read "Innumeracy" by John Allen Paulos? Great book! Part of it talks about how people irrationally love even numbers. I try to resist....

From april27 on Thu, Aug 12, 2010 at 02:40:16 from 99.188.251.180

Great run--I think people like evenness in general. Not just in numbers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.330.000.000.004.33

53F, clear.  Easy run. 

You can see why I never really acclimate to warm weather running.  But on Saturday I will have miserable heat if I don't get out early enough.  We'll be having a heat wave, PNW style: high 80s w/ humidity.  

Brooks ST3 II Miles: 4.33
Comments
From Carolyn in Colorado on Thu, Aug 12, 2010 at 14:27:15 from 198.241.174.15

I'm in the same situation. While it's a little warmer here than it is where you are, on average, I get the coolest temperatures of the day by running in the morning. I haven't run in real heat all summer. The hottest I ever get is late morning on a Saturday. So we've both got to try to get out early on Saturday.

From Dale on Thu, Aug 12, 2010 at 14:58:45 from 69.10.215.11

Either that or suffer and acclimate. A little suffering is good for the soul. But bad for the ego when you look at your pace.

From auntieem on Thu, Aug 12, 2010 at 17:46:20 from 71.197.249.174

Yes, the heat is coming! I've got 20 miles on the schedule, and its a long slog along a road! Might be better in the woods....Ah well, it will be over by 10:00

From JD on Fri, Aug 13, 2010 at 15:59:22 from 70.96.78.157

Anything in the 80's is hot (talking about temperatures, not pop culture). You never seem to have a problem getting up and out early enough to beat the heat.

From rAtTLeTrAp on Fri, Aug 13, 2010 at 20:05:56 from 72.102.19.47

I want to beat the heat tomorrow too. I'm planning a 10 miler on HWY 106 along Hood Canal. I also want to stay up late to watch the meteor showers so getting up early will be a chore. Have you been watching the last couple nights?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.280.000.000.0022.28

Mid 60s to around 80F, clear. Endurance run, club run and Leg Builder Hill (mi 13.8-15.8). 

It was a great run until it got hot. At the club meeting, there were just a few of us: me and two other guys plus the teenage son of one of them.   I said it looked like I'd be running alone so I was taking off rather than wait around and they said "we'll run with you!"  Knowing what my morning was going to look like (miles + heat) I explained that I wasn't running very fast, probably around 10:30. "No problem!" So off we went and the pace soon crept up to 9:30, over and over again. I kept encouraging them to go on ahead but they were so nice and very gracious about claiming they didn't want to go faster than 10:30.   My Garmin splits show 4 miles at around 10:00, so that was our average.  But I really did enjoy having company for a few miles. 

By the time I finished the LB Hill, there was no escaping the heat. My entire focus changed to: The Search For Shade and Sprinklers. You folks who acclimate to 90's every summer have my complete admiration.  My running that last hour was just pathetic, which of course keeps one out there in the heat longer!   At around mile 20 my cell phone rang and it was a friend whom I will be meeting later today. I was in a particularly sunny street, close to home, when she called and I told her I was "done!"--  that I couldn't handle it anymore.  But then I didn't go straight home!  I am so proud of myself - I can hardly even believe I finished, and slightly exceeded, my mileage goal for today.  It wasn't pretty and there was some extra walking when I felt my face go too hot, but I did it!! 

ST3-M Miles: 22.28
Comments
From Carolyn in Colorado on Sat, Aug 14, 2010 at 14:47:04 from 198.241.217.15

Great job! Those are huge miles and you did it. And in the heat. And with a faster than intended start. You are very strong.

From Dale on Sat, Aug 14, 2010 at 15:55:08 from 69.10.215.11

Wow, and I was pretty stoked with my 15. I bow to your superior perseverance. I did plenty of walking, mostly to get my heart rate back down before it burst.

From JD on Sat, Aug 14, 2010 at 17:12:37 from 166.128.160.248

Nice perseverance on an exceedingly long and hot run! Strong, strong, strong! (That's 3 strong's for those keeping track).

From Little Bad Legs on Sat, Aug 14, 2010 at 17:35:07 from 173.116.122.135

Sounds like a great group to run with. Way to go this morning!!

From april27 on Sun, Aug 15, 2010 at 09:47:06 from 99.188.251.180

Do you still carry a camelpak for liquids?

I can't stand the heat. I think I prefer anything between 20 degrees and 60. I wish I could skip summer

From Barb on Sun, Aug 15, 2010 at 12:41:45 from 68.32.213.30

Nice miles Sno! Way to hang in there and persevere.

From Snoqualmie on Mon, Aug 16, 2010 at 17:50:50 from 24.18.192.33

Thanks for the encouragement, my friends!

April - no, I just use the park drinking fountains.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.000.003.70

Low 70sF. Recovery run in mocs. 

 Legs feel pretty good, surprisingly.  We have two more days of heat, then a bit cooler, though still not Sno Weather.  Autumn can't come too soon.

RunAmocs (Softstar) Miles: 3.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.000.000.006.54

67F. Clear.  Easy run. 

Hanging in there.  

Asics Piranha Miles: 6.54
Comments
From auntieem on Mon, Aug 16, 2010 at 19:28:16 from 71.197.249.174

The weather will change soon, Sno! You are doing wonderfully keeping your mileage up in less than ideal conditions for you. It was 84 just now for my pm run!

From allie on Mon, Aug 16, 2010 at 22:15:17 from 161.38.221.168

way to hang in there. september is just around the corner...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.553.000.000.008.55

65F, clear.  Progression run: 2 miles slow, 3 moderate, 3 MP, c.d. 

The last day of heat! :)  I have taken to looking in on the Cannon Beach webcam from time to time just to sooth my eyes.  

Asics Piranha Miles: 8.55
Comments
From Jason McK on Tue, Aug 17, 2010 at 12:59:56 from 63.255.173.99

That beach cam makes me want to go back to the Oregon Coast or the Olympic Peninsula!

From Bonnie on Tue, Aug 17, 2010 at 13:29:04 from 64.119.33.134

;-) ... is very soothing! We still have at least 6-8 weeks left of heat I am afraid. My only hope is that the lows will go back into the 70s again. It sucks when even if you get up at the coolest time of the day (4AM?) it is still 80F. BUT -- in 2 months I will be in heaven so that is what gets me through the days ;-).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.000.000.007.13

55F , clouds moving in.  Easy run. 

"There are few greater summer pleasures than an onshore push of marine air after a heat wave." -Cliff Mass, from his Tuesday evening blog post.  

This weather will be great for the 10K on Saturday! Even the sun-worshippers (I will not mention names) have to admit that 85F w/ 80% humidity does not a happy race make. 

A very enjoyable jaunt through the neighborhood.  I went down to the Crestview area for the first time in a long while, where the Snoqualmie TPC is setting up white tents for the upcoming Boeing Classic.  

The weather has totally energized me and I am eager to get going with my day.

 

Brooks ST3 II Miles: 7.13
Comments
From allie on Wed, Aug 18, 2010 at 15:13:03 from 174.23.182.80

i am a sun-worshiper, but humidity is definitely the enemy for me. hence utah.

i am glad the weather forecast looks favorable for your race this weekend. best of luck.

From Bonnie on Wed, Aug 18, 2010 at 16:18:24 from 128.196.228.134

I was thinking about you this morning -- and your race -- I am very glad it looks like fairer weather for you!! So how many 10Ks have you done? (I am asking because I am sure a PR is in the works!).

From april27 on Wed, Aug 18, 2010 at 16:47:12 from 99.188.251.180

I swear summer running makes my fall races seem effortless. But this summer has seemed to kick my butt.

From auntieem on Thu, Aug 19, 2010 at 10:18:51 from 71.197.249.174

Good luck on your race! I amsuborn worshipped, but I WILL admit that humidity is awful. Looks like we are done with heat for a while.

From KP on Thu, Aug 19, 2010 at 10:21:04 from 65.208.22.26

i love the sun and summer too. i just deal with the humidity. good luck with your race!

From Snoqualmie on Thu, Aug 19, 2010 at 13:00:07 from 24.18.192.33

Allie - "Hence Utah..." That phrase is just cracking me up for some reason. I picture it on a license plate frame.

Bonnie - Four. My 10K history: 1:04:50 in Sept 03, 1:03 in Jan 04, 56:59 in Aug 04, 55:36 in Aug 08. Pretty pathetic isn't it? It's not a distance I am drawn to, obviously. Any tips for race strategy?

From Julie on Thu, Aug 19, 2010 at 14:43:34 from 67.199.162.82

Have I ever mentioned how impressed I am that you have run that many marathons and never been injured? Impressive.

From Snoqualmie on Thu, Aug 19, 2010 at 18:20:53 from 24.18.192.33

Thanks, Julie!

From Bonnie on Fri, Aug 20, 2010 at 12:26:04 from 64.119.33.134

Hi Sno! My strategy is the same for every race ... run the first 1/3 really easy (for a 10K this means that you are actually breathing hard, but comfortable -- think, "can I run this pace for 50 mins?", the second 1/3 you are starting to feel tired and have to concentrate on pace , think to yourself, "can I run this pace for 25 more minutes?", the last 1/3 you have to really focus on form, relaxing, and getting through the mental part of racing (not letting your head get in the way of what you body can do) ... I usually focus on picking people off here -- find someone ahead of you and reel them in (slowly) ...

Jack Daniels says, "Run the first part with your head, the middle part with your personality, and the last part with your heart". or something like that. With 10Ks there are a lot of people who "fall asleep mentally" in miles 3-4, and some of them start unintentionally slowing down, you can really make a big difference by concentrating on running in this part of the race -- just save something for the last mile (to pick people off).

You will do great!!! I bet you PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


Race: Snoqualmie Railroad Days 10K (6.2 Miles) 00:52:58, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.610.006.200.009.81

Temps mid 50s to low 60s with partial clouds and NW wind at times, sunny at times.  For August, we got pretty lucky with the weather. At a couple of points we ran with no shade and no cloud cover, really feeling like summer, but were always relieved after a few minutes by a passing cloud or some shade, or the unwelcome (from a racing perspective) wind. 

First, I would like to thank Bonnie for her excellent race strategy notes in the Comments of my last blog post. I'm not sure I followed them well, but I tried. And it certainly gave me something on which to structure the 10K, which is a very uncomfortable and unfamiliar race distance for me.    My time of hair-under-53 minutes was a PR of about 2.5 minutes.  :D 

Warm up - Jogged around the race neighborhood (downtown Snoqualmie) for a while and then added some strides, starting with 20 seconds and going up to about 45 seconds.  The race was late - gr - and also late late: we were told at 9:00 that it would take another 7 minutes because of some issue with the timing system. So I jogged some more, did some butt kicks and a couple of short strides and got back in line.  Actual start time: 9:16.  :(   

Mile 1 8:29  Moral dilemma.  If I start in my "proper place," I am inevitably behind a bunch of ninnies who are walking, or going 12 minute miles or some such.  If I go to the front to avoid the ninnies, then I become one, getting in the way of the fast runners.   I just cannot believe how clueless people are.  First half mile: weave, dodge, weave. Second half mile: one short incline and a huge effort to settle into a good pace. 

Mile 2 8:30 The course has gone west towards the beautiful Salish Lodge (big bucks, lots of celebs, the King of Jordan stayed there a year ago), then turned onto Mill Pond Rd., a lovely shaded country road, and heading east again.  Nice smooth asphalt.  I try to find that perfect pace, try to channel Bonnie. Breathing hard but feeling good. 

Mile 3 8:36  This slowest mile surprised me. I thought it would be worse.  First, there was a short but nasty hill going up and over the bridge (9:30 pace on the Garmin) to get back into  town, then a water stop where I walked maybe a dozen steps to get water down.  In this mile we parted with the 5Kers and the field thinned considerably.  We also had some turns in this mile as we took a lap into and around Centennial Park, where my running club meets on Saturdays.  

One observation a fellow club member made to me after the race was that since the course covered areas where we trained, it seemed to fly past so quickly at the faster race pace.  I really felt that in mile 3. 

Mile 4 8:34  Emotional low point.  I don't want to run fast anymore. I begin to feel a side stitch coming on.  At times I have to breath faster than a 2-2 pattern to keep on my pace. We are running an out-and-back on the worse asphalt imaginable, really broken up with tons of holes and cracks and varying heights.  I think many dark thoughts, like: "No more 10Ks, ever." (A thought which stayed with me for the next hour, until they called my name at the awards ceremony, lol.)  I think how nice a little walking would feel.  I see.... the turnaround!  I rally. 

Mile 5 8:25  Now I have the wind in my face, but if I keep tucking in behind people I can minimize it.  I get out of the bad asphalt section. I see someone ahead who looks like she could be in my age group and tuck in behind some people who are running 8:00s.  I stick to them as long as I can (about half mile) and pass the 50-something rival.  The wind-breaker people leave me behind, but I am filled with fear that the rival will catch up so I go back into the hateful oxygen debt range briefly until I'm sure she can't catch me.   

Mile 6 8:27  This part of the course was not the prettiest area of Snoqualmie, a back road of downtown where there are few trees and many trailer homes.  I "chicked" a guy from my running club here and felt a weird mixture of guilt and elation.  I didn't even notice him but as soon as I was ahead of him I heard him mumble my name and "good job."  There was a lot of math going on in my brain in this mile, since I kept wondering whether I was about to fall apart.  "If I can run a 9:00 pace... yes, still a PR."  But I managed to hold on. Amazing.  

Last .2 8:18  At the 6 mile mark I could easily see the finish line, but it looked so far away.  Not much of a kick here, but I was fighting the wind and exhaustion and was completely out of breath.  Oxygen delivery is definitely my weak point in these shorter races.  The legs felt fine, just a bit tired but I think my form was still good.  

After   I had some water and jogged a little to cool down. Went to my car for sun glasses and a fleece jacket for the inevitable cool-off.   The timing company that brought us a late start had some problem with posting results, and 45 minutes later we all were still standing around wondering how we did.  I hung out with some guys from my running club and didn't know I got a 2nd place AG until the ceremony itself.  

I recognized the 1st place lady from my AG. She passed me easily about halfway through the race, and finished a little less than 2 minutes ahead of me, I think.  Looking at her in that moment, I insanely and irrationally wanted to run another 10K.  What the?  I hated running this race! I did not have any fun. It was 100% medicinal and 0% recreational.  But the green monster of jealousy or the natural competitor within, or both,  looked at her and thought "I could beat her. If only I ...." What?  No idea.  Became anorexia-thin?  Miraculously start enjoying speed work?  Grow a new, less hedonist personality?  Those are long odds.  But I am amused by the impulse, so I will add that amusement to my small pile of rewards from this morning.  

With all the delays, I did not get some extra miles after the race as I planned to. And no running tomorrow as I have somewhere to be very early in the morning.  So, a low mileage week, but a high achievement one too!  :) 

Hope this reads ok - I've got to scoot before proofreading!  :)  

ST3-M Miles: 9.81
Comments
From allie on Sat, Aug 21, 2010 at 16:16:13 from 174.23.182.80

the report reads very well, just like all of your other posts. i love it... especially the inner dialogue.

congrats on the huge PR! your strategy was great(bonnie is so full of wisdom) and you ran the race well. way to overcome the dark thoughts and rally to a successful finish. you are awesome.

From JD on Sat, Aug 21, 2010 at 16:26:52 from 209.183.51.43

Congratulations! Loved the race report.

From Little Bad Legs on Sat, Aug 21, 2010 at 16:31:57 from 67.170.153.203

Fantastic! A PR is a great end to the week. Great job!

From Bonnie on Sat, Aug 21, 2010 at 16:35:36 from 128.196.228.134

PERFECT!!! you did so awesome Sno (I was searching online for your results before I came in today -- since I knew I wouldn't have time to wait for you to post!!). I was thinking about you this morning, and I just KNEW you were you going to rock. 2.5 min PR for a 10K is absolutely incredible!! whoot whoot!

Please tell SnoFlake I think about her every Saturday morning when I feed Big Boy and CoCo (I actually call her coco krispy -- she doesn't seem to mind).

From CookieLegs on Sat, Aug 21, 2010 at 18:29:34 from 70.56.100.203

WOW! Awesome running today, Sno, and congratulations on the big PR and 2nd in the age group!!!! Especially fun reading how you're planning to beat the number one lady next time!

From SnoFlake on Sat, Aug 21, 2010 at 20:05:35 from 24.18.192.33

YAY! GREAT JOB!!!!!! You are sooo awesome. Congrats on the PR. HOORAY!!!!!!!!!

From Dale on Sat, Aug 21, 2010 at 21:01:08 from 69.10.215.11

Very cool! And you know deep down in side that even when you are suffering through the misery of a 10K, that you are in some twisted way having fun. That's why you'll be back! Nice work!

From nicole on Sat, Aug 21, 2010 at 23:18:38 from 184.193.30.96

Way to go Sno! All your hard work is paying off - look at that amazing PR! Impressed!

From Barb on Mon, Aug 23, 2010 at 01:27:08 from 68.32.213.30

Congrats Sno! Great race and awesome PR.

From Snoqualmie Ridge Runner on Mon, Aug 23, 2010 at 08:06:56 from 24.16.49.114

I must have missed you by just a bit...Congrats on the hardware and the PR!!

From Carolyn in Colorado on Mon, Aug 23, 2010 at 10:01:07 from 24.8.167.243

Congratulations on a speedy 10K, Sno, with a PR and an AG award to boot! That was a great post. Now I'm going to have to crawl out of my hole and go see what Bonnie's advice was.

From DaveL on Tue, Aug 31, 2010 at 18:28:20 from 209.206.250.53

Wow, very nice race - nice work! I think I hear Boston calling...

From april27 on Sat, Sep 04, 2010 at 22:27:01 from 99.188.251.180

Hey catching up on blogs--great job on your PR! You amaze me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.510.000.000.006.51

55F, clear.  Objective - Recovery run. 

My legs are very sore, with the full squadron of monkeys reporting for duty.   I spent about an hour hiking and climbing around the bluffs next to Deception Pass yesterday, and felt almost no soreness at all. But last night around 7 PM the DOMS hit me.  I hope to recover fast; I can't afford to lose more workouts right now. 

Mizuno Wave Universe 3 Miles: 6.51
Comments
From Barb on Mon, Aug 23, 2010 at 12:26:14 from 68.32.213.30

Hope those monkeys leave you alone soon. Way to get out again so quickly.

From Smooth on Mon, Aug 23, 2010 at 13:38:19 from 174.23.203.161

NICE recovery run to work off those DOMS. Get those monkeys off your back quick! Have a great week!

From allie on Mon, Aug 23, 2010 at 23:22:46 from 174.23.203.103

now that i am informed about what you mean by monkeys, i can comment.

darn monkeys! nice job on the recovery run.

From Carolyn in Colorado on Mon, Aug 23, 2010 at 23:27:39 from 24.8.167.243

Monkeys be gone!

From april27 on Tue, Aug 24, 2010 at 07:37:12 from 99.188.251.180

That is a lot of monkeys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

55F, clear.  Objective: easy pace, sort of a 2nd recovery run...

The legs are still sore.  It's amazing how much that race took out of me.  I guess I did it right, but I'd like to move on now please.  ;)  

I noticed a lot of disturbed trash cans over on Cottonwood Dr.  One house had garbage all over its front lawn.  I thought of dogs. But when I got to the little cut-through trail to get over to Stellar Way, a lady came out with a towel on her head and said, "be careful, there's a bear in there!"  Just then the cops pulled up too. So, I did an about face and took a moment to feel glad that I hadn't shown up 10 minutes earlier, before the bear was discovered. 

In addition to the blog, I have always kept a paper journal of my running.  This morning, I filled up the last page of my current book. This one lasted from April 09 until now.  It's very satisfying to see the full pages, and know that I have been living my dream of being a runner.  I adore corny self-help books about goals and motivation, and here is one area of life where I actually made it happen.  I think I'm going on my 5th journal book now. 

Brooks ST3 Miles: 5.50
Comments
From Barb on Tue, Aug 24, 2010 at 10:50:23 from 68.32.213.30

Glad that those monkeys are going away. BEARS! Wow. I think javelina, coyotes, snakes, and tarantulas are much safer! My opinion...you have a gift for writing.

From Snoqualmie on Tue, Aug 24, 2010 at 11:09:36 from 24.18.192.33

Thanks, Barb! That's what I want to be when I "grow up." hehehe

From Bonnie on Tue, Aug 24, 2010 at 14:55:52 from 128.196.228.134

WOW!! what a cool story, a bear! And, somehow, being on your 5th journal does not surprise me, it is very cool Sno! I have never been able to keep up with a journal, though I have started several over the years. It doesn't help that my handwriting is atrocious.

From JD on Tue, Aug 24, 2010 at 16:24:36 from 70.96.78.157

Ah! Bear!! Run!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.360.000.000.008.36

60F, humid, clear.  G-A run.  20 min. strength.

I still feel like I'm recovering from the 10K! Legs are still slightly sore and feeling "dead."   

I skimmed the book, Slow Burn, just enough to confirm what I already wanted to believe.  Isn't reading fun when you can do that?  Anyway, heavier weights, slower/fewer reps.  I doubt I'll go to the full slow burn method, but anything to get more out of a short workout sounds good to me.

Buckle up!  

Asics Piranha Miles: 8.36
Comments
From Dale on Wed, Aug 25, 2010 at 12:01:18 from 69.10.215.11

Sounds like you really left it all out on the course, never a bad thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.280.000.000.003.28

54F, clear at 5AM (but clouds moved in by 9:30 AM). Easy run. 

Short and sweet.  Legs have come back to life. :)   I just wanted a short, easy run in lieu of a day off; I'm going to try for a long run tomorrow morning. House guests arrive tonight and both Saturday and Sunday are booked solid, though I might manage an hour or so of running on Sunday morning.   Does life interfere with running or running with life?  

Piranha II Miles: 3.28
Comments
From Barb on Thu, Aug 26, 2010 at 13:27:24 from 68.32.213.30

Yes, that is the question. For those of us who love running, running is just a part of life...one cannot interfere with the other.

From Dale on Thu, Aug 26, 2010 at 13:50:02 from 69.10.215.11

Yes.

From auntieem on Fri, Aug 27, 2010 at 10:34:18 from 71.197.249.174

Sno, I just read your race report! I'm catching up from my time away. Again, congratulations on your success. Your splits were wonderful, and negative in the last few miles! I am VERY HAPPY for you, even though you claim to have hated the race. Funny, but I almost came down your way to run the 5K that weekend, but just couldn't fit it in. I could have finished and watched you finish!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.157.000.000.0018.15

Low to mid 50sF, cloudy, showers in miles 12-14.  Endurance run w/ 7 x (1 mi hard, 1 mi easy), on the hills of Snoqualmie Ridge. 

I'm calling this workout "push/pulls,"  just push the pace to marathon effort for a mile then pull back and take it easy for a mile.  Very enjoyable, though my legs didn't feel very good the second half. I figure they are still working on their recovery a little.   My sister is visiting this weekend and lots going on -- gotta scoot! 

Brooks ST3 II Miles: 18.15
Comments
From april27 on Sun, Aug 29, 2010 at 00:01:01 from 99.188.251.180

Great job going long on a Friday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

51F, partly cloudy, windy (~10 mph).  Objective: easy run.  

Really beautiful morning; the air is very fresh and full of good smells.  Pleasant slow-n-easy run around the neighborhood.  

Asics Piranha Miles: 6.35
Comments
From Kelli on Sun, Aug 29, 2010 at 19:39:22 from 71.219.102.155

That all sounds lovely!

Just checkin' in to say HI since I have some free time today!!!! Hope all is well.

From april27 on Sun, Aug 29, 2010 at 20:31:21 from 99.188.251.180

ooh i like good smells!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.930.000.000.003.93

50F, cloudy & breezy.  I'm not even sure I can call this a run.  There was a lot of whining walking going on.  Sometimes it's hard to tell what's up when things aren't clicking.  My sister was visiting me from Thursday until  last night, and I'm pretty tired from fitting in all the stuff we wanted to do, plus a little sad that she's gone now. (I don't get to see her very often.)  I woke feeling absolutely wiped out and considered going back to sleep.  About 1.5 miles into the run, I wished I had gone back to sleep. And I'm not sure if my runny nose was from the slightly chilly air or if I am actually fighting a bug.  After about 3 miles, I decided to play it safe (or wimp out, depending on your point of view), and come home.  

Asics Piranha Miles: 3.93
Comments
From Dale on Mon, Aug 30, 2010 at 11:29:04 from 69.10.215.11

Been there. Don't worry, the human body doesn't completely lose all fitness overnight (or over a weekend). Get some rest.

From Bonnie on Mon, Aug 30, 2010 at 13:46:46 from 128.196.228.134

I agree with Dale ... and listening to your body is always a good thing. I am glad you had a nice visit with your sister!

From Bonnie on Mon, Aug 30, 2010 at 13:47:58 from 128.196.228.134

oh .. and costco has some interesting outdoor enclosures online (under pet supplies/dogs) ... I was thinking of the cat who must be obeyed when I saw them.

From Carolyn in Colorado on Mon, Aug 30, 2010 at 16:30:00 from 198.241.174.15

I think you were playing it safe.

From allie on Mon, Aug 30, 2010 at 18:13:50 from 161.38.218.168

i also agree that you were playing it safe. that is what i did this morning too. (although we all know i just wimped out -- getting a ride home is the ultimate sign of running wimp-out).

From april27 on Mon, Aug 30, 2010 at 20:49:56 from 99.188.251.180

you did better than me this morning! i did go back to bed!

From rAtTLeTrAp on Tue, Aug 31, 2010 at 18:59:51 from 72.102.63.133

I doesn't hurt to cut a run short once in a while. You've got nothing to worry about when it comes to base mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.960.000.000.007.96

55F, windy (~10-12 mph), cloudy, w/ light showers starting around mile 4.  20 minutes strength work. 

Big difference today, with more sleep.  My run was still a bit lackluster, but much better than yesterday.  May the trend continue!  

  

Brooks ST3 II Miles: 7.96
Comments
From april27 on Tue, Aug 31, 2010 at 21:13:18 from 99.188.251.180

I could have used some light showers on my run today! Would have felt great!

From auntieem on Wed, Sep 01, 2010 at 10:49:07 from 71.197.249.174

Light showers? Lucky you; we had pouring rain all day. Are you enjoying the cooler temps?

From Snoqualmie on Wed, Sep 01, 2010 at 16:22:09 from 24.18.192.33

The timing was perfect on this one, A-Em. The full downpour started just after my run yesterday and ended just before my run today. How often does THAT happen!?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.003.000.007.64

55F, light rain.  Objective: tempo run.  3.5 mi w.u., 3 mi T effort on hills (9:07, 9:20, 8:36), c.d.

Satisfying workout.   The hills really killed my speed, but I wanted to just concentrate on even effort and sticking with that effort without any breaks.  

55F feels a lot cooler when you are wet, but for once I nailed the wardrobe selection w/ skort, long-sleeve tech shirt, nylon vest, gloves and hat.  

Came across two deer and got very close without spooking them.  Or perhaps it was just the deer-in-the-headlights-headlamp effect. 

First of September - always a happy day for me.  Comon' Autumn!!! 

Piranha II Miles: 7.64
Comments
From rAtTLeTrAp on Wed, Sep 01, 2010 at 20:20:04 from 72.102.155.7

I miss all the deer I used to see before I moved a mile east of Steilacoom :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.500.000.005.59

48F, mostly clear.  Easy run w/ .5 @ MP.  20 min. weights.

This was our first dip into the 40sF for months.  The chill felt good to me, and the sunrise was very pretty.  Energy level good, legs felt great (which is why I decided to throw in that faster half mile).   

Mizuno Wave Universe 3 Miles: 5.59
Comments
From rAtTLeTrAp on Thu, Sep 02, 2010 at 11:56:40 from 75.196.43.9

Yay for great feeling legs! Mine are feeling a bit run down this week. The cool temp did feel good this morning, and there was no wind at all here.

From allie on Thu, Sep 02, 2010 at 11:59:42 from 161.38.218.168

40s?! brrr. nice fast half mile thrown in there.

From Snoqualmie on Thu, Sep 02, 2010 at 12:42:38 from 24.18.192.33

Hey, you two! You're both now on my favorites. I think it's so nice how you have encouraged and supported me. One day I'll make you proud. lol

From JD on Thu, Sep 02, 2010 at 22:06:18 from 166.183.144.187

That sounds pretty much like ideal running weather.

From auntieem on Sat, Sep 04, 2010 at 15:25:49 from 71.197.249.174

You are funny! You clearly love the change in weather and I am just the opposite. I guess we are from different planets! Enjoy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.213.000.000.0023.21

Mid 50sF up to ~60F.  Endurance run.

I warmed up with a little under 2 miles before our club meeting.  Another runner and I had planned to do the Rattlesnake Lake run again: from our meeting spot up and back is about 19 miles.  1-3% grade for 4-5 miles up - the return trip was when we got up into the MP range, so that's where the faster miles happened.  

We startled a little family of elk on the trail and they stared at us and then bolted into the forest. That was pretty cool, being up so close to them.  There was a huge bull and a little calf among them.

I'll admit, I am totally wiped out.  The last mile was torture. I think my running partner was a little too fast for me. I hope I get a training boost from all this pain!  

ST3-M Miles: 23.21
Comments
From Little Bad Legs on Sat, Sep 04, 2010 at 16:15:09 from 108.126.30.70

Who wouldn't be wiped out after 23 miles?! You'll benefit from the pain, no doubt. Great job!

From Snoqualmie Ridge Runner on Sat, Sep 04, 2010 at 16:59:01 from 24.16.49.114

Great Job! Almost a marathon sister...99.9999% of people would be wiped out after that run...

From april27 on Sat, Sep 04, 2010 at 18:00:59 from 99.188.251.180

Great job...take a nap and get a bath in. I'm sure you will be fine after some rest! I mean you did run 23 miles!

From allie on Sat, Sep 04, 2010 at 20:36:29 from 174.23.163.253

monster mileage today! most excellent.

From SnoFlake on Sun, Sep 05, 2010 at 14:22:45 from 24.18.192.33

I'm wiped out and I only ran 1.6 miles today. You go, girl!

From Barb on Sun, Sep 05, 2010 at 14:35:37 from 81.85.252.242

Way to go Sno! Awesome! Excellent! Still planning the marathon for the end of the month? If so....PR time!

From JD on Sun, Sep 05, 2010 at 15:01:59 from 32.176.53.244

Your pain will turn to gain! Nice long run and miles for the week.

From auntieem on Sun, Sep 05, 2010 at 17:07:24 from 67.142.165.24

Hey, I am wiped out and I only ran 19something. Your long runs are amazing! When is your next marathon? I wish you were coming to Chicago.

From Snoqualmie on Sun, Sep 05, 2010 at 17:36:37 from 24.18.192.33

Next up, Winthrop Marathon, Sept 26.

Snoflake, that's so cool that you decided to run again!

From Mark on Wed, Sep 08, 2010 at 14:54:34 from 64.0.96.50

That's a serious run! Cool that you saw a family of Elk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.000.000.005.72

52F, cloudy w/ occasional drop of rain. Recovery run. 

Leg recovery index (scale= 1-5): Soreness 1, Perceived muscle strength 2, Monkeys per leg 4.

What a pretty morning.  There is just a hint of red coming in to some of the trees now.   

 

Lunaracers II Miles: 5.72
Comments
From JD on Mon, Sep 06, 2010 at 17:15:06 from 32.176.151.191

Here comes Autumn!

From april27 on Mon, Sep 06, 2010 at 18:56:38 from 99.188.251.180

Very pretty!

From Carolyn in Colorado on Mon, Sep 06, 2010 at 20:09:57 from 24.8.167.243

Yeah for cool weather and a drop of ran. Boo for monkeys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

55F, fog and a variety of precipitation, from misty drizzle to downpour.  Easy pace run. 20 minutes strength work.

This was one of those days when the forecast for a single zip code just doesn't cut it. Our town is spread across two microclimates, one at about 400 ft elevation and the other up to 950 ft (and higher, if you count places I don't run to).  So I'm sure downtown got their nice 10% rain as predicted, whereas I got a reminder about wearing layers in non-summer months.  I got a soaking, but I did ok with it, thanks to going back home for gloves as soon as the foggy mist turned to misty drizzle.  (You know how Eskimos have dozens of names for snow? Well...) 

Legs feel much better today in terms of energy, but there is lingering soreness and a couple of Monkeys still clinging on.  They don't care about rain.  

Asics Piranha Miles: 6.65
Comments
From Dale on Tue, Sep 07, 2010 at 11:48:16 from 69.10.215.11

Fall came pretty suddenly and I'll admit to missing the dry days already.

From Snoqualmie on Tue, Sep 07, 2010 at 12:07:44 from 24.18.192.33

Yeah, Cliff Mass was talking about it on his blog. I'm not bothered, I just wished I had dressed differently.

From Marathon Dreamer on Tue, Sep 07, 2010 at 16:07:21 from 69.63.212.182

Darn monkeys!! LOL!! I've recently had a few gorillas myself.... ;-)

From april27 on Tue, Sep 07, 2010 at 18:03:11 from 99.188.251.180

I thought monkeys would melt in rain!

From SnoFlake on Tue, Sep 07, 2010 at 20:43:38 from 24.18.192.33

Good for you! If I'd gotten caught in a downpour on a run, I would have headed straight back home. Nice miles!

From Barb on Wed, Sep 08, 2010 at 06:14:56 from 81.85.252.242

well, down pours in the PNW are much different than the tropics! Our rains are always cool to warm...no gloves or layers needed ever! Hey Sno...when you get that qualifying time the end of this month, might you possibly do the BM in 2011?

From Snoqualmie on Thu, Sep 09, 2010 at 12:44:12 from 24.18.192.33

It's a really big "if," but yes I would!

From Barb on Fri, Sep 10, 2010 at 10:08:15 from 81.85.252.242

Well Sno, I'll be praying that you can reach your goal that you've been working so hard to achieve. I still don't know if I'll be able to get to Boston in April (still working on the reality of that), but if I do sure would be cool to meet you and run with you! En verra....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.102.000.000.007.10

53F, breezy, light showers.  3.5 mi easy pace, 2 mi MP, remainder moderate pace. 

I had a depressing thought today.  (Right on schedule, marathon in less than 3 weeks.)   Let's just say that for any runner there are different effort levels that correspond to their paces.  "Very, very difficult" for 5K, "Fairly hard" for 10K pace, etc.  And let's say that marathon pace could be called "hard but sustainable."  

Now what if those effort levels are the same for a really fast runner as they are for a slower one?  (The ad with Ryan Hall's face is glaring at me this very moment.)  In other words, what if the effort I use maintaining a 9:15 pace is the same as Ryan's effort at, what, 5:10?  Or the same as a 2:50 marathoner (I'll call him George) churning out 6:30 pace miles.   

So, are we all running as fast as we can maintain for 26.2 miles or as fast as we can for the length of time we will spend running?  What if it's the former?  That would mean I have to work as hard as Ryan, or as George, but for 40% to 90% longer time!  I was trying to wrap my brain around this when Whitney Houston came on my iTunes singing "One Moment In Time."  I've laid the plan / Now lay the chance / here in my hand. Shut up Whitney. You have no idea. 

I don't know how I can verify this depressing theory, or more to the point, how I can nullify it.   I can't get inside Ryan's or Gloria's head and feel how hard they are working when they run "marathon pace."  And of course, I'm not talking about just some random pace that gets you across the finish line before they close the course. I'm talking about PRs and BQ's and such.  The best I can do is to tell myself that they are working harder than I am, because time matters and they don't have to keep it up for over 4 hours.  But there is something illogical about that, from a physics point of view.  26.2 miles, X mass....   Shut up, brain; sing on, Whitney. 

Brooks ST3 II Miles: 7.10
Comments
From nicole on Wed, Sep 08, 2010 at 12:48:40 from 128.208.244.70

Now I'm depressed! :-) And how come my 5k effort is sometimes a 7:30 pace and sometimes a 9:00 pace? That's how it felt today, I felt like I was working sooo hard and then the splits were depressing!

What marathon is up next?

From Dale on Wed, Sep 08, 2010 at 12:51:58 from 69.10.215.11

This is completely unscientific, but I think that the total effort is (should?) be about the same, where total effort = instantaneous effort * duration.

So Ryan's instantaneous effort is higher because the duration is shorter, similar to running harder on a 5K than a marathon.

Training helps reduce the instantaneous effort required for a certain pace *and* helps you generate (suffer through?) a higher instantaneous effort over a longer period of time.

All of which is immaterial. You'll run the race that you can run on race-day. You'll never run like Ryan (sorry!). But you can run better than previous incarnations of yourself. After all, you've got more training in your legs now than you did at your last race, right?

From auntieem on Wed, Sep 08, 2010 at 13:20:48 from 71.197.249.174

Well, thanks for that. I think we are all running the pace we can sustain for 26.2 miles. That is the whole idea of the pace calculator and pacing practice. So, whether we are 17 years old or 53 years old or Ryan Hall or Sno, we are all working equally hard for the distance. Time is irrelevant. That is why there are formulas to compare you and I to younger athletes in age graded fashion, right?

I don't find this particularly depressing, unless of course you consider the time it takes you or I to make the same effort that Ryan Hall can do in 1/2 the time!

The question that torments me is this: if I practice my marathon pace for relatively short bursts, how can I be sure that I can sustain that pace for 26.2. And, maybe even more relevantly, how can I make sure that I don't run FASTER than that pace early in the marathon?

From allie on Wed, Sep 08, 2010 at 14:59:59 from 174.23.163.253

very interesting thoughts going on here. i have discussed this several times with various people and everyone seems to have a different answer. what i do know is that it is much too complicated for my simple mind. but the whitney houston part -- now that makes sense to me.

good luck with your marathon. no depressing thoughts. you will do great! and so will ryan, george and whitney.

From april27 on Wed, Sep 08, 2010 at 15:51:16 from 165.138.243.1

this is interesting thoughts. I'm not sure I ever thought much passed, "Well it is totally not fair that so-in-so can run a 1/2 in a hour and it takes me 2!" Not cool!

but stop stressing. You will do just fine. Fall races are the best!

From Snoqualmie on Thu, Sep 09, 2010 at 11:56:41 from 24.18.192.33

Thanks, everyone. I've decided to try not to think about it. ;)

Nicole - Winthrop Marathon. It's a new one.

From rAtTLeTrAp on Thu, Sep 09, 2010 at 12:11:13 from 69.96.145.221

Oooo! Winthrop! That looks like a fast course and it's a qualifier. Sophia was talking about that one on our trail run last weekend. If I had heard about it a month sooner I probably would have registered. Is this going to be "the one" for you?

From Snoqualmie on Thu, Sep 09, 2010 at 12:59:58 from 24.18.192.33

I no longer call any marathon "the one." It leads to nothing but heartbreak. My training has been fairly good but not, imo, as good as last summer. We'll see. I do think it would be nice to at least get a marathon PR, something I haven't done for 3 years.

Goal #1: have a good time.

Goal #2: finish strong.

#3: get a PR.

Fantasy goal #1: BQ.

#2: AG award (good news, less than 5 women in my AG last time I checked - bad news, only 1st place gets an award).

From rAtTLeTrAp on Thu, Sep 09, 2010 at 13:37:09 from 69.96.145.221

It's ok to think positive about "the one", eventually it will lead to "heartbreak hill" :)

I'm excited for you. Inaugural marathons are fun and this looks like a great course. I'm sure you will love it.

From auntieem on Thu, Sep 09, 2010 at 17:32:01 from 71.197.249.174

Oooh, I'm itchy to do that one too! We stayed at the Mazama Country Inn, and LOVED it, if you don't have a place to stay yet.

From Snoqualmie on Thu, Sep 09, 2010 at 18:28:23 from 166.205.140.114

Rattletrap- lol!

AEm- I'm really looking forward to being out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.620.000.000.004.62

54F, raining in 1st couple of miles, light fog.  Easy pace run with hill fartleks (thanks, Dale, for the term). 

I'm calling this "an early fall," and I love it!!!!! 

Asics Piranha Miles: 4.62
Comments
From Dale on Thu, Sep 09, 2010 at 12:18:58 from 69.10.215.11

Your welcome. Hope you're doing some downhill training for Winthrop. My quads started quivering when I looked at the profile. Those steeper downhills early on will lull you in and wreck your quads if you're not careful (and trained)! But that course does look like it has the potential to be pretty fast.

I'd look at doing at least a couple of downhill sessions, and maybe a long run or two where you pound some downhills early, then hit some flatter portions with some minor uphills for the remainder to mimic the course.

Sorry, didn't mean to preach (who am I to preach?), but the White River downhill from SunTop reminded me what long downhills could do to you, even when somewhat prepared.

From Snoqualmie on Thu, Sep 09, 2010 at 13:09:42 from 24.18.192.33

Preach away, brother! I need all the help I can get!

I have so many hills on my daily runs, but they are relatively short. Just the same, I've been picking up my speed every time I get to one, trying to focus on a smooth, relaxed and efficient stride, with high foot turnover for less pounding. On Saturday, I'll do MP down the Leg Builder Hill (2 miles) after a 1-2 mile warm up, and then go about 19 miles total for my long run. But that means I also have to come UP the hill! lol

In general, I believe I am a good downhill runner, because I have relatively short legs and a low center of gravity, and because I am not a heel striker at all. I am especially looking forward to the beauty of the course, the relative sollitude (for a marathon) and the vacation from cooking!! ;)

From Dale on Thu, Sep 09, 2010 at 13:21:52 from 69.10.215.11

It does look/sound like a really nice course.

MP or MP-effort on the downhill? I think I'd go a bit overboard in one or 2 training runs on the downhill for a couple of reasons. First, your LBH (I think I know LBH from the races I've run up there) is shorter and steeper versus the longer gentler downhill of the marathon. Over-condition the quads to take more pounding, so when you get to the race even though its longer the quads will thing its nothing. Second, you'll probably want to bank some time given the course profile for Winthrop. Not too much, mind you, but enough so the little hills and flats at the end don't rob you of a BQ. Heck, if you do 2 long runs using that profile, I might go MP-effort on the first and HMP-effort on the second for the downhill, and then try blasting the uphill with whatever you have left on both runs. That kind of conditioning (physical, mental) does wonders (as long as you expect the remaining section's pace to suffer, especially at the end. Oh, you'll suffer too!).

Just my 3.5 cents.

From Snoqualmie on Thu, Sep 09, 2010 at 14:23:35 from 24.18.192.33

LB Hill is about 2 miles long and drops approximately 450 feet, though not evenly. I could do HMP on it. Thanks for the suggestion.

"Suffer at the end" -- that's way it goes! That's the constant. The only time I did not was at Yakima River Canyon one year when I was pacing a friend and shooting for 5 hours with her. I didn't even need more than 1 day recovery. Ha!

From DaveL on Thu, Sep 09, 2010 at 15:52:32 from 209.206.250.53

Ha ha! I still can't bring myself to use that term!

From SnoFlake on Thu, Sep 09, 2010 at 20:30:26 from 24.18.192.33

I love this weather, too... great for running AND horseback riding!

From Carolyn in Colorado on Thu, Sep 09, 2010 at 22:07:57 from 24.8.167.243

Congratulations on your great weather. And it sounds like you're getting good advice from Dave.

From Snoqualmie on Thu, Sep 09, 2010 at 23:55:05 from 24.18.192.33

Dave's a peach, but I have to give credit to Dale on this thread - ;)

From Carolyn in Colorado on Fri, Sep 10, 2010 at 00:01:20 from 24.8.167.243

Oops. My bad. I need to read more carefully.

From Barb on Fri, Sep 10, 2010 at 10:39:00 from 81.85.252.242

Boy, looks like the Winthrop marathon will be way up north in the middle of nowhere! Sounds blissful!

From Snoqualmie on Fri, Sep 10, 2010 at 11:04:18 from 24.18.192.33

Yes indeed! Did you click on the photos page? I am so looking forward to this. One thing I love is Ponderosa Pines, which don't grow well this side of the Cascade Mtns. I'll see plenty of those! :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.806.002.000.0019.80

Low 50sF, rainy in 1st 10 miles.  Objectives: endurance, stamina (in Bold type for readers who just want to see the nitty gritty.)  

After about a mile and a half of warming up around my neighborhood, I went over to the Leg Builder Hill to see what kind of damage I could do to my quads.  ;)  Two miles of moderate to steep downhill at a pace between half-m and 10K (8:38, 8:15) left my legs literally shaking.  I don't usually run fast like that without at least 2 miles warm-up and the first mile felt really stiff. Wake up, Sno!

Next I ran a few miles at a moderate pace to make the legs stop quaking in fear.  Ran to the club meet-up.   It is always a real pleasure to see whoever shows up and chat for a bit, but then I had to head out with only my invisible friends for company, as usual.  I ran another half mile re-warm-up (much needed after stopping for 10 minutes), and then ran 3 X 2 miles at MP effort, pace about 10 seconds off until the last rep. 

I enjoyed a few miles of "happy pace" (ie whatever I want, no Garmin Gazing) before tackling the LB Hill again, starting at mile 17.25.  Two miles up, on very tired legs.  [Moaning and whimpering omitted.]  Walked a bit on steepest parts.  The energy was there, but I kept feeling all breathless, with Legs Ala Lactic Acid.  Then I'd walk a bit and feel fresh and zippy, only to meet defeat again 2 minutes later. 

That's all for the nitty-gritty. The rest of the day will be more like knitty-giddy (me, tea, Addi "turbo" needles, silk/merino worsted weight, and a couch).  There might also be a nap. Ah...   :) 

Comments
From Dale on Sat, Sep 11, 2010 at 16:13:10 from 69.10.215.11

Forecast calls for some light rain tomorrow and some possible light quad soreness on Monday. Don't worry though....the long range has less quad-shaking at those speeds.

From allie on Sat, Sep 11, 2010 at 16:24:31 from 174.23.163.253

that's a whole lot of nitty gritty. what a great run! i hope you are enjoying that knitty-giddy time. you've certainly earned it.

From Carolyn in Colorado on Sat, Sep 11, 2010 at 16:26:56 from 24.8.167.243

Good to get the nitty gritty over and get on with the knitty-giddy. You sure did your work this morning. It sounds like you really followed through on your downhill assignment. If you can get those quads used to that, you'll be able to do anything.

From JD on Sat, Sep 11, 2010 at 17:21:34 from 32.176.62.20

Great long run/workout!

Your knitty-giddy has me grinny.

From Metcalf Running on Sat, Sep 11, 2010 at 22:20:25 from 97.126.144.2

Nice run :) happy knitting!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.490.000.000.003.49

60F cloudy. Recovery run. 

The difference between mile 1 (hobbling, wincing) and mile 3 (enjoying, albeit) was extraordinary.  That's always a pleasant surprise, and affirms my sanity in choosing to go for a run at all.  

Piranha II Miles: 3.49
Comments
From Dale on Sun, Sep 12, 2010 at 16:26:24 from 69.10.215.11

Good "clean out the crud" run.

From Carolyn in Colorado on Mon, Sep 13, 2010 at 10:08:18 from 24.8.167.243

What a difference a couple of miles makes, eh?

From Little Engine That Could on Mon, Sep 13, 2010 at 15:18:51 from 68.98.198.29

Nice job!

From april27 on Mon, Sep 13, 2010 at 21:10:37 from 99.188.251.180

wow what the is up with wobbling? glad you got that out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.730.000.000.004.73

55F, fog. Easy pace run. 

Pretty sluggish. I hoped that a day off would move me further along. Birthday number 52 is just around the corner and I seem to be feeling it. 

Brooks ST3 II Miles: 4.73
Comments
From Barb on Tue, Sep 14, 2010 at 12:00:58 from 81.85.252.242

ooohhh...Bon Aniversaire! So, I guess you're my elder in that my big month doesn't arrive until March. Hope you have a special day and that you just might reach a life goal for your birthday :-) Go Sno!!!!!

From Metcalf Running on Tue, Sep 14, 2010 at 14:15:32 from 207.225.192.66

Sorry the day off didn't pay off the way you wanted it to. But it looks like you got some fog... I know you loved that :)

From auntieem on Tue, Sep 14, 2010 at 15:23:59 from 71.197.249.174

Oh yes, fog! Thought of you this morning as I completed my track workout in a pea-soup fog. Incredible. I am already 52! Whoo Hoo!

From Smooth on Tue, Sep 14, 2010 at 15:33:12 from 67.41.235.104

That looks like perfect running temp! :)

Hope your 52nd will be super special!

I will be 55 next month...you're still a babe! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.932.500.000.006.43

54F, mostly cloudy. Spectacular red sunrise ("sailors take warning!").  G-A run w/ 2.5 mi MP. 

Nice run.  Pretty morning.

Completely off topic, but since we are also a quasi social group....  If you have never taken the Myers Briggs personality test, here is a link to a quickie version of the test.  Then, take your "type" over to this site to learn more about what it all means.  I cannot say I'm completely true to my type (INTJ), but inasmuch as I do "fit," it is very satisfying to have validation for some traits that the world, in general, may not always value.  Enjoy!

Asics Piranha Miles: 6.43
Comments
From rAtTLeTrAp on Wed, Sep 15, 2010 at 11:24:34 from 69.96.139.15

Normally, I'm skeptical about those tests and wouldn't waste my time, but I did this one and I have to say it nailed me 99.9%. I just read the detailed description for my "type" and the only place it missed the mark was about liking positions of authority. I hate being responsible for other people's actions at work and I avoid authority like the plague :) The rest is so accurate, it's kind of scary.

Thanks for sharing.

From allie on Wed, Sep 15, 2010 at 11:42:10 from 174.19.51.35

ISFJ for me.

From Dale on Wed, Sep 15, 2010 at 11:58:27 from 69.10.215.11

ISTJ

I - 89%

S - 1%

T - 25%

J - 56%

The "Career Indicator" section is spooky. My current and previous occupations are both on the list. Evidently I should also take up "Sport Coaching", which is obviously code for "those that cannot do, teach".

From Jason McK on Wed, Sep 15, 2010 at 13:43:19 from 63.255.173.99

INTJ and the same discrepancy you had...

From Snoqualmie on Wed, Sep 15, 2010 at 13:45:05 from 24.18.192.33

RT - Yeah, I know what you mean. I think there are other "layers" that come into play, like birth order or family history. There were many scary, "that's me" moments for me too, but others where I thought, "what?!?!" It might also have variability due to the percentages in each factor. IE, you could be an "E," but only 55% E -- that's pretty close to the line and could make the profile inaccurate.

From JD on Wed, Sep 15, 2010 at 19:32:14 from 70.96.78.157

INTJ...today anyway.

From april27 on Wed, Sep 15, 2010 at 20:31:46 from 99.188.251.180

ISTJ--pretty close to me! creepy!

From Dale on Wed, Sep 15, 2010 at 20:38:35 from 69.10.215.11

Hey, us ISTJ's aren't creepy!

From Bonnie on Wed, Sep 15, 2010 at 21:28:17 from 128.196.228.134

INFJ

And I think that when I took the 'real' version of this test a couple years ago, that is what I was then too (maybe I am not progressing or regressing).

From allie on Wed, Sep 15, 2010 at 22:21:40 from 161.38.218.168

we're all a bunch of introverts.

From Snoqualmie on Thu, Sep 16, 2010 at 08:32:18 from 24.18.192.33

I noticed that too. Maybe Running attracts us, or maybe we just enjoy computer relationships. lol

From AZDesertmonsoon on Thu, Sep 16, 2010 at 12:21:27 from 204.17.31.126

INTJ

From Snoqualmie on Thu, Sep 16, 2010 at 16:28:49 from 24.18.192.33

So four INTJs here. That seems statistically out of balance!

From Dale on Thu, Sep 16, 2010 at 16:31:40 from 69.10.215.11

What? Why do you think the INTJs are unbalanced???

From allie on Thu, Sep 16, 2010 at 16:44:11 from 161.38.218.168

didn't you see the last line of the INTJ description?

"Enjoy reading blogs that contain links to personality tests. Highly skilled at posting their results to the test and engaging in online discussion about it."

From JD on Thu, Sep 16, 2010 at 17:01:34 from 70.96.78.157

:-) QLTM! (quietly laughing to myself).

From AZDesertmonsoon on Thu, Sep 16, 2010 at 17:10:56 from 204.17.31.126

INTJ's are more analytical and introspective and therefore more likely to participate. The discussion previously about how we shouldn't care about even numbers. That is also a very INTJ type discussion.

From Snoqualmie on Fri, Sep 17, 2010 at 12:33:38 from 24.18.192.33

What I like about being an INTJ is that I'm always right. ;)

From Barb on Sat, Sep 18, 2010 at 06:43:39 from 81.85.252.242

Well, I couldn't let this discussion go without at least ONE extrovert. I scored an ESFJ.

From Snoqualmie on Sat, Sep 18, 2010 at 12:26:51 from 24.18.192.33

Oh Barb, you are "The Caregiver!" No wonder you are so supportive. You can be our token Extrovert. "Yeah, one of my best friends is..."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.430.000.000.003.43

58F, raining. Easy pace run.  

When I first went out, it was raining very hard. At 58F that's a tricky call re: apparel.  But since I was just doing short, easy miles, I went ahead and wore the jacket, knowing I'd get hot.   The heavy rain tapered to light showers by the end of the run.   Just for the record, I like getting more sleep.  

Brooks ST3 II Miles: 3.43
Comments
From DaveL on Thu, Sep 16, 2010 at 15:49:38 from 209.206.250.53

I waited until lunchtime for my run and had no rain!

You know - I look at your short runs and think, "why don't I do some short runs?"

Maybe after October...

From Snoqualmie on Thu, Sep 16, 2010 at 16:26:22 from 24.18.192.33

Yeah, it was pretty much the worse timing I've had in a long time. Total downpour for the first couple of miles.

I don't know about you, but for me a little 3 miler is perfect for when I would really like to just take a day off. Just open up the capillary beds and get the blood flowing then go home. Of course, right now I'm tapering and nothing feels right but you know how that goes.

From auntieem on Thu, Sep 16, 2010 at 22:26:26 from 71.197.249.174

How's the taper going? DO you know what the weather is supposed to be like yet? Enjoy the extra sleep!

From Snoqualmie on Fri, Sep 17, 2010 at 11:51:14 from 24.18.192.33

Taper is always the same: brain, please shut up. The 10 day forecast looks nice but that's not really reliable. I just don't want heat. :)

From april27 on Sat, Sep 18, 2010 at 07:28:25 from 99.188.251.180

I like more sleep too...I am crossing my fingers for a cool front for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.294.000.000.8010.09

60F, cloudy, humid, patchy fog.  Objective: "quality over quantity."   I ran about 2.5 miles easy warm up, then did 6 x 1 min hard w/ 2 min. rest on hilly terrain.  Then I ran 4 miles at MP effort, again on hilly terrain.  Legs very zippy, no monkeys in sight.  Fun, fast workout. And those two f words don't usually come in the same sentence for me!  :)

Asics Piranha Miles: 10.09
Comments
From Dale on Sat, Sep 18, 2010 at 15:59:54 from 69.10.215.11

Very cool!

From auntieem on Sat, Sep 18, 2010 at 21:20:18 from 71.197.249.174

I noticed the "fun/fast" pairing! Way to go.

From april27 on Sun, Sep 19, 2010 at 12:22:23 from 99.188.251.180

Oh I like fun and fast! and zippy legs!

From JD on Sun, Sep 19, 2010 at 13:28:44 from 166.183.102.212

Fun and fast, sounds like a good marathon mantra. Nice quality workout.

From Snoqualmie Ridge Runner on Sun, Sep 19, 2010 at 17:27:29 from 24.16.49.114

Great Run! Good luck in that marathon!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

58F, cloudy w/ patchy fog.  Easy pace run.  Calves are a little sore; I hope I didn't overdo it yesterday. I will spend the last taper week very carefully.

Lunaracers II Miles: 3.40
Comments
From Barb on Mon, Sep 20, 2010 at 07:58:24 from 81.85.252.242

Go Sno Go!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.210.000.000.174.38

57F, heavy rain, breezy.  

Easy run for about 3.7 miles, then 8 x 10 second hill sprints w/ 40 sec. recovery between.  Legs feel good.  (ETA - also spent about 20 min. on weights.) 

Taken Sunday, some early fall colors in the 'hood...

IMG_0048

ST3-M Miles: 4.38
Comments
From DaveL on Mon, Sep 20, 2010 at 11:25:20 from 209.206.250.53

That's a pretty scene - nice photo! How are the Hudson hill sprints treating you?

From Snoqualmie on Mon, Sep 20, 2010 at 11:50:16 from 24.18.192.33

Love them. (They're short.)

From allie on Mon, Sep 20, 2010 at 12:05:29 from 174.19.51.35

what a beautiful picture.

From april27 on Mon, Sep 20, 2010 at 18:12:48 from 99.188.251.180

gorgeous colors

From JD on Mon, Sep 20, 2010 at 20:54:06 from 32.176.124.228

Perfect weather and a beautiful photo!

From Barb on Tue, Sep 21, 2010 at 05:42:48 from 81.85.252.242

Magnificent!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.980.001.000.003.98

49F, thick fog in most of the neighborhood, partly cloudy in others.  Two easy miles, 1 mile b/t 10K & HM pace, c.d.

Fog isn't quite the joy-of-my-heart when it's dark out and there is a headlamp blazing from my forehead.  The light just comes right back at me.  In fact, I rather scared myself, imagining shapes in the shadows.  Fortunately there were a lot of runners out this morning so I wasn't quite alone.  

My legs have felt so good lately, except today.  I'm not sure why.

Brooks ST3 II Miles: 3.98
Comments
From allie on Tue, Sep 21, 2010 at 13:33:16 from 161.38.218.168

shapes in the shadows. fog. blazing headlamp. october is near!

nice run. no worries, the legs will be back.

From Carolyn in Colorado on Tue, Sep 21, 2010 at 20:14:07 from 24.8.167.243

I've been scared by my own shadow out running in the morning before.

I'll bet the zip is back in your legs tomorrow.

From Snoqualmie on Tue, Sep 21, 2010 at 22:27:12 from 24.18.192.33

Tuesday night... Now I imagine I'm feeling sniffly. May not run at all tomorrow.

From Barb on Wed, Sep 22, 2010 at 06:07:43 from 81.85.252.242

Well, I have to admit that I imagine things like "sniffles" or sudden aches and pains somewhere the week of a race...you're body is READY girl!

From Carolyn in Colorado on Wed, Sep 22, 2010 at 15:18:10 from 198.241.174.15

How are you feeling today?

From Snoqualmie on Wed, Sep 22, 2010 at 19:54:22 from 24.18.192.33

Just a little tired. I'll be fine. Thanks for asking.

From auntieem on Thu, Sep 23, 2010 at 10:22:24 from 71.197.249.174

Hope all is well today (Thursday). Everything feels like C*%& when you taper!

From Barb on Fri, Sep 24, 2010 at 08:04:30 from 81.85.252.242

Hoping you have a GREAT and enjoyable run! (it's now Friday)

From nicole on Fri, Sep 24, 2010 at 13:06:18 from 128.208.244.70

This weekend right? GOOD LUCK AND HAVE FUN!!!

From april27 on Fri, Sep 24, 2010 at 15:34:04 from 165.138.243.1

maybe it is b/c of all the scarrrrry shadows? your legs got weak like jello!

Good luck this weekend! and most of all have fun!

From rAtTLeTrAp on Fri, Sep 24, 2010 at 21:55:54 from 69.96.156.92

Good luck! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.480.000.000.003.48

ST3-M Miles: 3.48
Comments
From Snoqualmie on Sat, Sep 25, 2010 at 12:13:15 from 64.139.101.196

This is me blogging a little run from my iPhone-- no text entry capabilities except as comments.

It is absolutely gorgeous here. I drove part of the course yesterday - if my quads survive (lots of downhill) and the weather cooperates I should do well and gave a great time. This little run was not encouraging because the air is thinner than I am used to. But a couple of nights at altitude might do wonders.

From april27 on Sat, Sep 25, 2010 at 17:23:49 from 99.188.251.180

Awesome!...I can't wait to read your report!

From Barb on Sun, Sep 26, 2010 at 14:29:51 from 81.85.252.242

Well, it's 6:30pm here in Guinea and probably around 12:30pm or so in CA. Imagine that the race is over. Can't wait to see the report!

Race: Winthrop Marathon (26.2 Miles) 04:21:47, Place overall: 59, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

50F up into the high 70s at times, when the sun came out. Partly cloudy skies with a couple of drops of rain in the first few miles. 

The short version...  In spite of a few setbacks, I had a wonderful morning at the Winthrop Marathon.  I got another 4:21 - that's 3 of them in the past 12 months if you are counting.  I truly thought I'd be a bit faster today, but the early downhill, with the first 4 miles on dirt, no actually it was sand, really chewed me up I guess.  This is a stunning course in terms of scenery. If you like big crowds and you don't like pine forests and babbling brooks, this would not be the marathon for you. An excellent choice for introverts and naturalists.  If I didn't have such a thing for coastal scenery, I'd scoot Big Sur into the number 2 spot for this marathon.  I loved it. 

Long version... We took the buses up at 6:30 and I got to sit next to Pirate Man, who seems to be at all my races, especially the marathons.  I really enjoyed talking to him - he is an 80 y.o. running machine who races constantly. (Recently did the Pikes Peak "double.")  I call him Pirate Man because of his skull-n-crossbones head scarf thing, which he always seems to wear.   

This is a tiny race, probably about 200 runners (though I am sure that will grow when word gets out to the introvert naturalists).  We arrived at the start with only 30 minutes to spare (though the race started 10 minutes late). Most of the women got in line for the 3 POPs and most of the men headed for the woods.  

Incidentally, I loved my new trick of sacrificing some old knee socks to their Higher Purpose in Life: cut off the toes and wear them on the arms until the day warms up. Ditch them at an aid station.  :) 

I was among those in the first bus, and the first dozen or so in line for the POP.  Next to the POPs was parked a van, and next to that was a campfire blazing, a tent, and a beach umbrella. Some poor old (ie my age) hippy had set up camp next to what he thought was a very lucky find (the POPs), and came out of his little tent half naked to find 200 runners swarming out of three school buses.  "What the h-- is going on?"  We cordially invited him to run the marathon, but he declined.  

The start area was situated in the midst of a part of forest that recently burned. Several young firefighters were killed in that fire and there is a memorial up there to them.  The "forest" right there is charred snags.  

The start line was, literally, a line scratched across the road with a stick. It was great - funny, but also appropriate. Keep that entry fee low!  Who needs chip mats between friends. It took me all of about 2 seconds to get to the start after all. 

Those first four miles are where I believe I made my only race mistake.  I wish I had hung back a bit.  The road was made of what looked like white sand, with gravel here and there.  Every 14 inches or so a little ridge crossed the road; it looked like the pattern you get when snow melts and freezes repeatedly, which is probably why it was ridged.  The road was very windy and I was trying to cut the tangents while navigating through these constant ridges - very difficult.  I might have done better through the hills at the end if I'd saved my legs in this first part, but I didn't want to hold back too much on the downhill either.  Live and learn.  

At around mile 4 we crossed a little bridge onto blessed asphalt.  The story of the next 14 miles goes like this: forests, more forests, views and more views of the "wild Chewuch River" (which the course follows), and smokin fast downhills followed by many more uphills than I though possible along a river.  Every uphill gave me that feeling you get after eating too much of something too rich.  "Why oh why did I indulge!?" I did drive 21 miles of the course on Friday, so there really is no excuse other than my own optimism: "This hill isn't so bad! And look at all the downhill!"

Speaking of eating, just for the record, I got three bugs directly in my mouth, and one actually down my throat.  Eastern Washington is mostly dry, mostly hot, and mostly populated by bugs. We have also seen an abundance of mule deer, which are everywhere, and a grouse.  The only non-bug wildlife on the marathon course, however, was a dead squirrel on the road and a blue jay.  Those pesky front runners probably scared the rest away before I got there.  

At around mile 11 I realized my feet were making that awful floppy sound you get if you drag them.  I had just finished telling Mr. Sno how bad that is, how much energy it wastes.  So I stopped spacing out over the lovely forests and paid attention -- it was not my feet swishing the ground -- it was my shoes!  Both soles were coming off at the heel.  This pair is practically new! Arg!

I remembered that the race website promised duct tape among the aid station amenities (I now regret that I laughed at that).  So I scared the two older ladies at the next aid station by running at them with the following battle cry: "I need the duct tape! Quick!"  It was still in the package and we all fell on it like wolves trying to tear it open and find the start. Little good it did, since by mile 19 both the rubber and and duct tape were making that horrid swishing sound on the ground. 

Just before mile 20, the course pretty much leaves the forests and the real hills begin.  The terrain turns to farm and ranch land, with more open spaces and what seemed like an impossible amount of up hill.  When I get home I will post the one picture I took on the course, where I had been climbing for what seemed like most of a mile, crested the hill, and saw -- another uphill.  

IMG_0190 

I need to just say right here that my quads have never hurt as bad in a marathon as they did around mile 23.  By 24, I would have drunk whiskey straight from the bottle if someone had handed me some.  And I hate whiskey.  

But even in these last, painful miles, the scenery was so lovely.   My legs were thrashed, but my energy level was good. Other than the Legs O' Torture, my only complaint is that it got so blasted hot every time the sun came out, which was quite a lot at that point. No puking though!  A bit nauseous from time to time, but always saved by a passing cloud.

With just a little under a mile to go we entered the town of Winthrop.  (It is a charming Western themed town, as you can see on the marathon website.) Rounding the final corner into town, Snoflake and Mr. Sno were there with cameras and they ran parallel to me for a block.  I am so lucky to have so much support from those two.  The medal was adorable, a western style badge shape. 

IMG_0201 

Ponderings...  I am not sure what my future marathons will bring. I know I will always hope to get a faster time, a new PR (3 years is really a long dry spell), or a BQ.  But I am starting to wonder if it should be just a hope and a motivation for certain training runs, but not a race day goal.  Once upon a time I ran marathons only for fun.  I had a lot of fun today too, but more so after I realized I wasn't on course for a BQ and I relaxed a bit.  There came a point when I thought, "I can suffer on a nightmare level and maybe - only maybe - take some minutes off my time, or I can do my best but also relax enough to enjoy this beautiful place that I've come so far to see and experience."  Maybe I am not a BQ runner because that's what I tend to choose, and people who get a BQ choose the suffering.  And maybe BQ runners are simply faster athletes because of their everyday choices - or their background & genetics, over which of course I have no control.  I have no regrets about my choices (except maybe those first 4 miles), so what does that say about me?  I don't know the answer here, I just think these are questions worth asking.  I'm leaving my BQ goal on my blog for now, and maybe for all the time I blog here.  ...I know someone very close to me, in her 50s, who has climbed a corporate ladder to get to a certain position at her company, has suffered greatly and given up years of happiness, not to mention aspects of her health, and now she "has arrived."  Guess what? She is miserable.  The goal did not make her happy, as she thought it would. And look at all the happiness she gave up along the way to get the goal.  That will not be my story.  I will try not to be sad over what seems like my unendingly mediocre athleticism, though sadness is always there on the edge of my thoughts.  But there is no point for me in running marathons if I cannot choose to savor each one and whoop it up at the finish, even if I keep racking up 4:21s.  And I got an awesome shirt.  Thanks for listening. :)

The view from where I stayed... 

IMG_0195 

ST3-M Miles: 26.20
Comments
From Bonnie on Sun, Sep 26, 2010 at 19:10:08 from 128.196.228.134

Another inspiring, and thought-provoking, race report Sno. It sounds like a beautiful race ... 4 miles in sand? wow, methinks not very beneficial for a BQ, PR, or overall good racing time. Good job sticking with it, despite aching quads, falling apart shoes and interesting fueling strategy (do bugs have a lot carbs?)!

Having watched your 10K and 5K prs drop over the past 2 years I would not say that a BQ is out of the question for you, if that is what you want, but like you and I have discussed before, I think it would mean changing up your training and your comfort level - and I am not sure that is something that you would choose (kind of like the corporate ladder). Regardless, I think that finding your joy is the most important thing ... I find a lot of joy in reading your posts and living through your runs ... so thank you!

From Dale on Sun, Sep 26, 2010 at 19:12:19 from 69.10.215.11

Yet another interesting race. You literally ran your shoes to death. Nice. Sounds like the course was quite "rolling", which doesn't translate well to fast. Sand-like isn't too fast either. But it sounds like you enjoyed it anyway, which is probably the point, right? I still think a BQ is in your future. Congrats.

From nicole on Sun, Sep 26, 2010 at 19:33:25 from 76.22.105.167

Sno, you are amazing! Another great marathon under your belt, and lots to ponder (for all of us). I thought of you this morning and perused the website and was SO JEALOUS. The course looks amazing, though I was shocked to read of all the uphills in your report after reading their course description - it was a little misleading! :-) Unfortunately I was also wrong in thinking it was the perfect day for a marathon here in rainy/overcast King County (duh, I'm an idiot, of course it is different over the mountains!).

Regardless, you did great, you persevered despite sand, falling-apart-shoes, nasty uphills, and some sun/heat. You DOMINATE!

From allie on Sun, Sep 26, 2010 at 19:39:04 from 174.19.51.35

+1 for the introverted naturalists and whiskey at mile 24. i love your race reports :)

great job today. you are consistent and strong, and i agree with the above that you have a BQ in you. but i also agree that doing what makes you happy is most important when it comes to setting running goals. you enjoyed the race, tested your limits and stuck with it to the end (even with floppy shoes!) in addition, you had the opportunity to take in some wonderful scenery. overall i would say you had one awesomely successful day.

From Carolyn in Colorado on Sun, Sep 26, 2010 at 20:37:55 from 24.8.167.243

Congrats on a fantastic race and a wonderful race report. You ran a great race in spite of the obstacles. I enjoy your perspective. And I think you are much more than a mediocre athlete. You have amazing stamina and endurance. I've learned that I just cannot keep up the miles like you do. Thanks for such a wonderful race report and congratulations again on your race.

From auntieem on Sun, Sep 26, 2010 at 20:46:43 from 24.18.72.35

Your report had me laughing out loud more than once! Especially the shoes and your mad attack on the duct tape. I only wish I HAD been there to hand you the whisky at mile 24!

AND, Sno, you are anything but a mediocre athlete. I am facing my second marathon in two years, and wish like anything I had your experience with the beast! Congratulations on this one; it sounds like an absolutely fantastic time.

From Burt on Sun, Sep 26, 2010 at 23:47:54 from 68.225.214.248

My favorite part was the naked camper. Great job!

From april27 on Mon, Sep 27, 2010 at 09:39:44 from 99.119.107.223

My favs--the naked camper, duct tape, and the realization not to be so goal oriented towards one goal. Just enjoy the run!

From Barb on Mon, Sep 27, 2010 at 10:16:52 from 81.85.252.242

Hey Sno...GREAT run! Really enjoyed the report. Felt like I was running right along with you. Sounds like you really enjoyed yourself and that truly is what it's all about. I like having a goal as it keeps me going even though it maybe a lofty one. I still think you can BQ one of these days. Du courage!

From Metcalf Running on Mon, Sep 27, 2010 at 13:19:42 from 207.225.192.66

Nice Race!!! Sounds wonderful!!

From rAtTLeTrAp on Mon, Sep 27, 2010 at 14:16:35 from 75.196.126.11

Be careful what you ask for(whiskey), another blogger recently picked up a volunteer's mixed drink at an aid station around mile 20 :)

From JD on Mon, Sep 27, 2010 at 20:03:16 from 32.176.137.204

I really enjoyed you race report! Good stuff. Maybe the tent hippie mistakenly thought the race was for "introvert naturists". I wouldn't even know what Winthrop was if not for my friends who had moved there several years ago. They moved back to Utah a year ago, otherwise I might have made an attempt to combine the 14+ hour drive to visit them, with the marathon. Appreciated your "ponderings" as I'm pretty much at the same level on a comparitive age/gender basis as you. You've come within 11 or 12 minutes of getting a BQ, the closest I've come to a BQ marathon is 21 minutes. So, you're relatively faster than I. Ha! Of course it doesn't matter. I liked your corporate ladder climber analogy, it applies to many aspects in life. I've never been much for the corporate scene, but I'm enjoying the ride while I'm here. Congratulations on wrangling yet another marathon and not letting the experience get away from you in spite of the various obstacles you encountered. And thanks again for such a well written, thoughtful race report.

From DaveL on Mon, Sep 27, 2010 at 20:33:45 from 209.206.250.53

You're a great writer! I'm glad you enjoyed this event so much and are able to look past the BQ silliness (?) to what is truly important.

That said when the day comes you find a BQ to be very important to you my suggestion would be to not run as many marathons for a while! Run lots of 5 and 10ks for a season, pick a fast course in the fall, and go for it! I have a feeling you'd surprise yourself.

From Snoqualmie on Mon, Sep 27, 2010 at 23:45:34 from 24.18.192.33

Thank you EVERYONE for your comments!!!! This is such a great, supportive group. Or, at least the bloggers *I* hang out with are! lol

I feel somewhat crippled today, but I cannot wait to start running again and pick my next event.

Your thoughts are very important to me and I have read through the comments many times, and will probably do so many more times.

Pix added now!

From Barb on Tue, Sep 28, 2010 at 08:24:33 from 81.85.252.242

Thanks for the pix's! LOVE that medal! Definitely a classic!

From auntieem on Tue, Sep 28, 2010 at 12:09:36 from 67.182.144.71

Thanks for adding the pictures! I really love it over there. SOOO funny that the picture you took of the next uphill shows no runners in it, when in 10 days I will be running my marathon amongst thousands of other runners! Crazy. I love the medal too.

Incidentally, the Bellingham Bay marathon was on the weekend, and I have had the opportunity to run much of the new course over the past few months. It is almost all on paved roads now; very little trail time, and significantly flatter than the old course. You might want to keep it in mind for next year; I believe I will run it next year.

From nicole on Tue, Sep 28, 2010 at 12:20:02 from 128.208.244.70

That is the cutest medal EVER! It makes me want to do the marathon just for that. And the beautiful scenery. A little secluded though! Reminds me of the NODM (Sequim) Marathon - there were times when you'd be all alone on trails in the forest and seeing all these Cougar Xing, Bear Xing signs - though by that point death by cougar was almost welcome to continuing to run. :-)

From Little Bad Legs on Tue, Sep 28, 2010 at 12:28:26 from 70.6.52.24

Great report! I loved the comment about the hippie as well as the good tip about using old socks for arm warmers.

As others have said, I'm sure that BQ is doable. Keep up the solid training and it will come!!

From Jason McK on Tue, Sep 28, 2010 at 13:16:12 from 63.255.173.99

Sno - I loved your report. Reading the final paragraph reminded me a little of myself - ok, maybe a lot. If you interested, read on...

Your Myers Briggs personality test was fun. My wife and I both took it and found them to be quite accurate. We learned quite a bit about ourselves and it explained to each of us quite a bit about the other. It also explained an internal battle that I had with myself.

I remember thinking 2 years ago, after missing a BQ by about 24 minutes, "I'm not going to kill myself qualifying for Boston. I'll let it come to me." The following 21 months included 3 marathons 14-17 minutes too slow (as well as 3 others that weren't so close, 2 that I enjoyed immensely - that was my sole purpose in running them - and one destroyed by the flu). I had trained more miles, been more consistent from week to week training, and even worked on my speed, but it wasn't getting any closer. I think it was that internal battle - the one where I told myself that I'll just let it come to me. It was almost like an excuse that my personality couldn't handle. So I wavered between letting it come and truly following through with a plan of action that would surely help me meet my goal if I gave it 100%. After that 3rd race in that small window of time, I realized that I had 'wasted' so much time giving an 80% effort to reach a goal that apparently took 100%, not really being true to myself. I decided to give it 100% and follow a plan that many have succeeded with. I did what Sasha said - build to 8 miles 5 days a week + 16 on Saturdays, then bump it to 9 and 18, and eventually 10 and 20. Mondays, I did a little speed work - 2 and 3 mile intervals at MP, kind of a bigger workout. My long runs were either MP + 10%, or easy with the last 40 minutes progressing to race pace in 10 minute increments. All other runs were easy, at conversational pace. I finally gave it 100% for 11 weeks + a 2 week taper and beat my previous time by almost 24 minutes. 80% x 21 months = 16.8 months vs. 100% x 3 months = 3 months.

My plan now is to keep running marathons, mostly at the upper end of my aerobic pace for 20 miles, then race the final 10k. Once a year, I'll push myself and try to PR, but I really plan on enjoying each marathon for what they are (scenery, experience, people, etc.)

So, if you don't mind me saying, and I hate to be the one to say it (not really, I am an INTJ), if you're anything like me, you will not be satisfied until you BQ - You are an INTJ ( "Independent, original, analytical, and determined. Have an exceptional ability to turn theories into solid plans of action.") And you clearly have the speed to do it.

Now, if you're not having an internal battle (then I misread you), then do exactly what you said - whoop it up at the finish!

From april27 on Tue, Sep 28, 2010 at 19:13:31 from 99.188.251.180

Wow what a nice area. I don't know I would recommend it for a first marathon if you need someone to cheer you on. But seems like a great small race! And the medal is so cool!

From Mark on Tue, Sep 28, 2010 at 21:57:49 from 173.168.88.68

That looks like it was a beautiful course, not an easy one, but beautiful. I'm sure you'll make the choice that is right for you future races.

Great job on running another injury free race and enjoying it as well.

From baldnspicy on Tue, Sep 28, 2010 at 23:15:52 from 72.77.68.219

I've got to go back and read your race reports if they're anything like this one. You're one heck of a writer and I love your introspective.

A few points:

1) Who is this Pirate Man and why is he copying my signature skull and crossbones dorag??

2) I knew all those 80's tube socks I kept in the box would come in handy! Normally, I just take one of the 3 $1.99 long sleeved t-shirts from Goodwill, but the tube socks are awesome and so much easier to pull off!

3) You definitely have your head in the right place. I have reflected on my own BQ goal and wonder why it is that the BQ is so important. If Boston was like any other marathon and there weren't any qualifying requirements, would it be as big a deal? I'd say just run to enjoy running. If you keep the same pace as you have today, you'll eventually BQ because you'll keep gaining time as you get older, but think of how many marathons you will have raced (and the very cool medals you'll have) that you thoroughly enjoyed and had no regrets. WHEN the marathon happens that all things fall into place and you BQ, then you can celebrate even more. Thanks for helping me to keep my BQ goal in perspective. It's more about enjoying the journey.

4) I've got to run that marathon! I'm an introvert (or so I'm told) and that scenery is incredible! I could do without the naked hippie, though.

Congrats on a great race and thanks for a wonderful report!

From Snoqualmie on Wed, Sep 29, 2010 at 12:27:58 from 24.18.192.33

I'm taking one more vacation day to catch up on laundry, blogs, and house chores. So I have some time for individual responses that I'd like to write! Oh boy!

Baldnspicy - You are in good company. Pirate Man is unbelievable. And don't worry, I doubt the old hippy will ever come near that spot again.

Jason - Thanks for your perspective. It may be true that I will never be satisfied without a BQ, but it doesn't necessarily follow that I will become the kind of runner who earns one. It might be like my eternal belief that I'm going to lose 5 or 10 pounds - I don't seem to ever feel discouraged by it not happening. I just keep thinking it will. And the result may be that I am not *gaining* weight, which is quite an accomplishment when one is in one's 50s and obesity runs in the family. lol I do appreciate your encouragement, especially the idea of "letting it come to me," because even after all I said I still do "kinda" think I will get there.

Nicole - Yes, I know what you mean. I ran NODM a couple of years ago. This one was even lonelier. From the results page, it looks like there were only about 100 of us! But there was one woman who was within 100 yards of me the whole race. We were playing leap frog, with me walking through the water stations and her stopping periodically to stretch. She found a kick and beat me, but then again she was at least 10 years younger. As for bears and cougars - I thought I'd see more wildlife and joked with Mr. Sno about getting eaten by a bear on the course. Then yesterday, back here at home, a little black bear crossed the street in front of my car on Snoqualmie Parkway!

A-Em - I thought about you SO MUCH on the course. You would have loved it. I hope you find Chicago to be really fun, but the quiet and the beauty was right up your alley. And the picture doesn't show that there is a runner *way* up ahead, perhaps just cresting that next hill. Plus the lady right behind me (see my comment to Nicole). Why, it's practically crowded! lol That's very interesting about B'ham mar. I will look into that.

DaveL- You have a feeling I'd surprise myself, and I have a feeling I'd shoot myself. No, just kidding. You are saying the same thing Bonnie has told me for a long time, and I appreciate and believe every word. If I enjoyed speed work and short fast races even a little bit, I would definitely go that route. Thanks for the encouragement and the "BQ silliness" remark - that really made me laugh. I will recall the phrase if I ever start to take it too seriously again.

JD - I think you are closer than you think. You seem to have kicked your training into high gear this year. I believe you are enjoying your runs too, and that goes a long way! Thanks for the compliment.

Barb - You are a real inspiration to me. That's why I started reading your blog. Maybe I will join you in the sub-4:05:59 club someday, maybe not. But I will always appreciate the inspiration you have given me.

Carolyn - You were so faithful to your training plan this year. That takes a dedication to hard work I'm not sure I have. My so called dedication is really somewhat hedonistic, since I do what I like. Are you going to sign up for Boston?

Allie & Little Bad Legs - I am just plain star-struck by you guys, and so honored that you even read my blog. I love reading about your runs and your races. If I could get fitter by some kind of cyber-osmosis, you'd have gotten me there! Thank you for your continued encouragement!

Dale - I think the shoes died of some sudden disease, with or without my help. lol And for BOTH of them to go, at the same time! I have a mind to ask Brooks to pay my next marathon entry fee. Thanks for your continued encouragement - I've learned a lot from you!

Bonnie - I'm so glad that you continue to read my blog because I often think I must be disappointing you. You'll see from Dave's comment that your past advice to me has been seconded. You know your stuff! Thanks for not giving up on me! ;)

Burt, April, Lori & RT - thanks to you all as well for your comments. I have nothing specific to add, just loads of gratitude and Fuzzy Feelings of Friendship. :)

Now I have to figure out what I am doing next. I think I'll run the local Turkey Trot 5K in November. Pirate Man encouraged me to do CIM again (he'll be there of course), which is a possibility. So many marathons, so few temperate months of the year!

From Snoqualmie on Wed, Sep 29, 2010 at 16:55:22 from 24.18.192.33

Ha! About half way down this page is a picture of me about to pass Pirate Man! http://www.myeverydayphotos.blogspot.com/

That was about halfway, but I still finished ahead of him by only about 8 minutes. I hope I'm running like that at age 81!

From Burt on Wed, Sep 29, 2010 at 17:02:25 from 206.19.214.144

He looks just like Baldnspicy.

From april27 on Wed, Sep 29, 2010 at 17:16:06 from 99.188.251.180

look at you muscles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I walked! Twenty-five minutes. It was very wobbly.  I crack myself up sometimes.  Never mind, you had to be there. 

The official results of the marathon are posted now.  I came in 3rd in the 50-59 AG, out of 6. (Chuckling, still.) Only #1 in each group got some kind of physical reward, so no bling for me.  A perfect example of why you always want to carry your own fun with you at all times. 

The overall marathon winner came in at 2:39, and 2nd place at 3:02.  (Interestingly, 4th place overall was a woman, at 3:10.)  Are those times kind of slow for a "fast downhill course," or is it just that the race was so small?  (Only 100 runners after all.)  Maybe I'm not the only one who got caught in the sand. 

Tidbits...

Nothing to do with my recent discussion of goals, but an interesting Ted Talk about keeping your goals to yourself: http://www.wimp.com/goalsyourself/

And for all my blog friends who are interested in minimalist footwear (personally, I am not speaking to my ST3-Ms, and the other two pairs are on probation too, just for spite), here is an un-shoe review: 

 http://www.barefootrunners.org/images/barefoottj/Run%20Free/MinimalistFootwearReview.pdf


Comments
From auntieem on Wed, Sep 29, 2010 at 13:53:59 from 67.182.144.71

OK, I'm not sharing my marathon goal.

From allie on Wed, Sep 29, 2010 at 18:59:03 from 174.19.51.35

great job on the wobbly walk. i always wobbly walk after marathons and it really helps with recovery.

thanks for sharing the link to the un-shoe reviews. interesting stuff.

From april27 on Fri, Oct 01, 2010 at 09:07:56 from 165.138.243.1

I"m giggling at your wobbliness. But it is awesome that you are moving!

From april27 on Fri, Oct 01, 2010 at 09:09:27 from 165.138.243.1

and see what did I tell you about telling the goals? I thought I was just weird!

From Snoqualmie on Fri, Oct 01, 2010 at 10:08:43 from 24.18.192.33

Absolutely! (Not you being weird, the goal thing.)

From SnoFlake on Fri, Oct 01, 2010 at 20:09:02 from 24.18.192.33

Good job! You'll be running again in no time. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

55F, cloudy w/ humidity and wet streets.  Recovery jog w/ walk breaks.  (Four miles estimated, Garmin operator error.)  

This was a delightful but slow jaunt in the fall colors.  All my monkeys were clinging on, plus some extras so if you are missing any, email me.  No soreness left, however, which is nice but also a bit deceptive: one thinks one can go out and "have a run" and suddenly the engines splutter and die.  I can't wait to have my full strength back. 

Asics Piranha Miles: 4.00
Comments
From auntieem on Sat, Oct 02, 2010 at 13:49:26 from 71.197.248.100

You are so good at respecting you body's need to rest! Great that the soreness is gone.

From allie on Sat, Oct 02, 2010 at 14:18:07 from 174.19.51.35

nice jaunt in the fall colors. that sounds wonderful. you are doing great with your recovery.

monkeys! ha. it's funny every time...

From Carolyn in Colorado on Sat, Oct 02, 2010 at 17:36:50 from 24.8.167.243

You are an expert at recovery. You'll be rid of monkeys and be back to full strength before you know it.

From Barb on Sun, Oct 03, 2010 at 04:02:23 from 81.85.252.242

so, nice and cool and beautiful! Glad you're enjoying your recovery. I could 'see' a smile on your face.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.610.000.000.001.61

Just an little jog around Issaquah while I waited for SnoFlake to run her 5K. 

Asics Piranha Miles: 1.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.880.000.000.006.88

49F, calm, dry, dark.  Easy run.  20 min. weights.

My legs feel pretty good, though slow. And the stamina is not back yet.  Lots of little walk breaks.  Just one monkey left, holding a pathetic little goodbye note from the others: "Gone to Chicago and Portland to await duties there. See you next time."

The most extraordinary Halloween displays have popped up over the weekend.  Huge, brightly lit extravaganzas.  I think my favorite was the 20 foot high, 3-4 foot wide, glowing pumpkin tower.  

Asics Piranha Miles: 6.88
Comments
From allie on Mon, Oct 04, 2010 at 18:59:27 from 174.19.51.35

some clever folks in my neighborhood decided to hang a giant rubber bat from their tree. as i passed under the tree branches this morning, a wind gust brought the bat out from the dark shadows and it smacked me in the face. i had no idea what it was and i completely panicked. i *may* have woken up a few people with my screaming and profanities. gotta love october!

From rAtTLeTrAp on Mon, Oct 04, 2010 at 19:46:18 from 75.196.23.115

My favorite halloween yard last year was a caution taped "meth lab" complete with huge bio hazard signs, chemical barrels and lifelike dummies in haz-mat suits. They even had a "contaminated candy" basket on the porch. It looked so realistic in this very nice little neighborhood surrounded by beautiful, undecorated homes. I wonder how their neighbors felt about it?

From Snoqualmie on Mon, Oct 04, 2010 at 22:17:13 from 24.18.192.33

Honestly, I think Halloween just robs some people of their sense of judgement, not to mention good taste. I live in a very Stepford-wives kind of suburban 'hood, very clean and tidy w/ lots of CCR rules. And there is always this one house that displays a chain saw murder on their porch, just 10 feet from the sidewalk. Body parts, fake blood... It is disgusting. They either do not have kids or have totally messed up kids, OR have forgotten how frightening even a simple display can be to a very young child. I'm so freaked out by it that I don't even go over that way in October.

From Barb on Tue, Oct 05, 2010 at 06:50:37 from 81.85.252.242

boy howdy am I missing the life in the the US or what! We just have 'live' movie going action: coming home from breakfast on Sun morning from downtown, and a huge Total fuel truck was driving down the road and made some taxi drivers mad. The taxi drivers blocked the truck so he had to slow down; the truck was slamming on his breaks and meanwhile, a passenger from one of the taxis jumped out and jumped onto the fuel truck and was half body in the driver side of the truck. Don't have an ending scenario as we rolled up our windows and waited for an opportune moment to quickly drive by and let them work out their differences! THE END.

From Snoqualmie on Tue, Oct 05, 2010 at 10:15:48 from 24.18.192.33

Too much drama!

From april27 on Tue, Oct 05, 2010 at 20:02:39 from 99.188.251.180

I love how halloween over the last few years has started having lights on decorations. Growing up I don't remember halloween being huge on lights. kinda nice to see in the morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.290.000.000.006.29

44F, clear and starry. Dark side of crescent moon very visible. Nice morning - easy run. 

About 10 days post-marathon now, and still waiting for certain muscle cells to return.... sluggish.

The sky was absolutely dazzling this morning.  I'm definitely not used to the chill anymore, 44 felt quite nippy and my house was cold for the first time in months.  I'm not quite ready to retire my skort for the season, hence the season's inaugural Wearing of the Smartwool Top.  

We now have two traffic warning signs in the neighborhood that say "Deaf Child Area."  That's great; I'm all in favor of not running said child over in my car.  The thing is, other than one street where some boys are always playing ball, I never see any children playing in any streets around here, deaf or otherwise.  I don't know where they go after school - most likely soccer (which btw I believe is a Cult, but that's another topic) - but they are not hanging around playing as far as I can see.  What we really need is a sign that says, "Spaced Out, Half-awake Runner." Now that would be useful. 

Brooks ST3 Miles: 6.29
Comments
From Metcalf Running on Tue, Oct 05, 2010 at 10:16:05 from 207.225.192.66

Looks like you are recovering from your marathon! I agree with them needed the sign, I'm sure you are out in the streets more often then anyone else. As much as I love the coolness to the air, I'm not ready to give up on shorts! Not ready at all for smart wool!

From auntieem on Tue, Oct 05, 2010 at 13:32:33 from 24.18.76.4

I enjoyed that cold morning too! Kind of a perfect Fall day.

From DaveL on Tue, Oct 05, 2010 at 18:20:59 from 209.206.250.53

And it looks like terrific weather for the next few days too!

I know what you mean about soccer :) someone somewhere is making a LOT of money from it all. Perhaps too the kids area all inside playing Halo?

From allie on Tue, Oct 05, 2010 at 20:14:33 from 174.19.51.35

ah, soccer. now there's a subject i can rant about.

From Dale on Tue, Oct 05, 2010 at 20:44:54 from 64.206.238.32

Okay, I'm clueless. What's up with soccer?

From Snoqualmie on Tue, Oct 05, 2010 at 23:12:47 from 24.18.192.33

Disclaimer - My own child doesn't play soccer, doesn't want to, and still resents the one week of "soccer camp" I sent her to in first grade (she is 13) just to make sure I wasn't depriving her of an American Institution.

From my armchair it looks like this: Soccer completely eats up children's lives and their parents' lives. It's never less than 3 days a week, and always includes a weekend day too. It is a commitment that takes precedence over every other activity imaginable, including such events as birthday parties of best friends, grandparents' funerals, once-in-a-lifetime opportunities to visit Disneyland, for free, meeting the president (ok, I guess we can skip that), and getting a spot on the next space shuttle. And do not even think about skipping soccer for illness.

Allie, would you like to add to the rant?

From allie on Tue, Oct 05, 2010 at 23:43:03 from 174.19.51.35

deep breath...

particularly demanding soccer coaches expect you to play just two days after having your wisdom teeth removed. they scoff at you if you opt to sit out, even though your cheeks look like softballs and your mouth is full of bloody gauze and stitches. just to prove how disgusted they are with your weakness, they will keep you on the bench for the next two games, even though you have healed. the incoming freshman will get more playing time than you if their mom is more involved in the soccer booster club. special privileges are given to the player of the mom who brings pre-game snacks and wears the team colors at all times. bonus points if they have a fleece blanket or sun umbrella with the team logo on it. if you sell the most cookie dough in the team fundraiser (i.e. your mom purchases 100 cases), you will get to pick your jersey first. of course, you will pick jersey #2, since you know that is the lucky number of the uncoordinated, softball-cheeked senior who has had it for the past three years of play. soccer really gets fun when you are benched for an entire game on your birthday because you asked to be excused from a practice (ONE practice) to run for your school at a cross country meet. soccer also helps you to decide which is more fun - soccer or cross country. soccer forces you to stand in front of your coach and cry, because you realize you like cross country much more than soccer, and you would rather RUN in the state cross country meet than SIT at the state soccer game. so then you quit, and you are given a warm welcome into the world of cross country. you develop a love for running, and you never look back...

From Dale on Wed, Oct 06, 2010 at 07:30:26 from 64.206.238.32

wow

From Barb on Wed, Oct 06, 2010 at 08:40:15 from 81.85.252.242

I hear ya Dale...how about a 'WOW WOW'!

I'm exhausted from reading the scenario

From Snoqualmie on Wed, Oct 06, 2010 at 10:41:28 from 24.18.192.33

OMG, Allie, it's worse even I thought.

Running rocks. Soccer is a cult.

From Dale on Wed, Oct 06, 2010 at 20:47:25 from 64.206.238.32

Quite a shame. My experience with youth soccer dates back a decade when my stepdaughter was playing and none of those issues existed. The worst problem we had was over-enthusiastic parents who yelled themselves hoarse from the sidelines....yes I was one :). Sorry to hear other experiences were not good ones. I'm not completely surprised by the pressure to make practices/games at the varsity level, but at the youth level, most of that was reserved for the "traveling" teams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.950.000.000.006.95

44F, another clear and starry early-morning.  Easy run.  20 minutes strength conditioning. 

Today was my first day of feeling like my legs were "back."  The past two days have been pleasant, but sluggish, and today I felt really good.  My pace is still in the toilet but that will come back soon too.

Everyone go over and congratulate April on her wedding!   

Jupiter has been incredibly bright this week, with the added bonus of not being covered up by our usual Northwest cloud layer.  We got our telescope out last night and looked at its moons.  And btw, I think  Ganymede and Callisto would be great names for cats. 

Mizuno Wave Universe 3 Miles: 3.95
Comments
From JD on Wed, Oct 06, 2010 at 19:10:32 from 166.128.237.57

Great cat names! Poor Ganymede would be spelling her name for everyone all of her life though.

From april27 on Wed, Oct 06, 2010 at 21:17:53 from 99.188.251.180

Aww Sno you are too sweet. I got a new pic up too. I think I will put up new blog pics every so often just to mark this time in my life. I really do feel fortunate!

From Carolyn in Colorado on Thu, Oct 07, 2010 at 09:25:03 from 24.8.167.243

Good names for cats, but maybe not for kids. Particularly Ganymede.

I'm glad your legs are feeling better. I need to try to be more like you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.830.000.000.004.83

54F, w/ wind picking up.  Easy run. 

Best wishes to the many bloggers running a marathon this weekend!  

Piranha II Miles: 4.83
Comments
From april27 on Thu, Oct 07, 2010 at 20:35:58 from 99.188.251.180

i want 50 degree weather!!! sigh

From Bonnie on Thu, Oct 07, 2010 at 20:41:10 from 128.196.228.134

looking good! Glad you are recovering well!

The past two days were pretty intense weather-wise, but we loved it! I sleep really well in storms, and now the temperatures are back to double digits (it only got up to about 87 today!!).

From Barb on Fri, Oct 08, 2010 at 08:51:02 from 81.85.252.242

I could use some of that cool weather too! Glad your recovery is going so well Sno.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.0011.26

Mid to upper 50s (big difference between my house and down in the valley), light showers. 

Very pleasant run, the longest yet since the marathon. Everything feels great, and I even had plenty of energy coming up the Parkway (Leg Builder Hill). No one at the club for me to run with, so another nice jog with my invisible friends.  That's fine with me. I'm not sure why I even go to the running club meetings, but I do enjoy it. Maybe it's just the 5 minutes chatting with other runners - heck, other grownups! - or maybe it's the excuse to come down the Leg Builder Hill and run different streets once a week.  Change of scenery.  The elk were screaming their heads off in the woods down near North Bend. (Mating season.)  It sounds like a bosun's whistle.  

Movie Review... SnoFlake and I went to see Secretariat yesterday. (Naturally, a horse movie of this magnitude needs seeing right away when it comes out, SnoFlake being the equestrian that she is).   If you can get past the usual jerkin-my-chain emotional bits that come with every sports movie ever made (you know the kind - lose the music and you'd have nothing), it is a tale well told.  I loved the actors in it, and the cinematography was excellent.  Ok, we all know how it ends, right?  So the way that they made an historical fact into a nail-biter was quite interesting. There was a great deal of focus on Secretariat's owner and trainer, and their personal struggles, but the real coup was making that horse's victory feel surprising.  Don't see the movie if you are a boy if you strongly dislike highly emotional movies. But if you can get past that (or enjoy it), this one is worth seeing.  And this is a stretch, but the phrase "loves to run" comes up often enough to give it special appeal to the likes of us. :)

I should probably go do something productive, but as long as I'm recommending things, I love the audiobook I'm "reading:"  The Help, by Kathryn Stockett.  Excellent narration.  Very good story.  Sad without being depressing.  Admirable characters.  It's one of those audiobooks that makes me glad I'm not reading the print version. 

Piranha II Miles: 11.26
Comments
From Carolyn in Colorado on Sat, Oct 09, 2010 at 23:42:00 from 24.8.167.243

I wish I had read your blog before I went to the library today. I always appreciate your book recommendations.

I'm glad you're feeling well. It sounds like you've really conquered that leg builder hill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.320.000.000.004.32

55, heavy rain. Easy pace run.

It is "thumbs up" for my new SealSkinz waterproof socks.  Very pricey, but one of the great disadvantages of going to minimal shoes is that I have less and less of a barrier between me and the wet.  Just the low profile alone puts me deeper into every little puddle. And, after all, I do live in a very wet climate!  

I've been contemplating these socks for quite a while.  One reviewer hated them, which made me skeptical enough to pay even more to get them from REI, where I can easily return anything for any reason.  I had my return speech all memorized, and was only wavering on how much hostility to put in my tone...

But they felt as comfortable as any sock, and my feet did stay dry.  At one point, I felt like there might be water coming in, because there was a chilly sensation.  But it turns out that, if your shoe gets a bunch of cold water inside it, your feet are going to feel a temperature change even though they stay dry.  

This short run was a perfect testing ground. Next I'll try them on a little longer run, and eventually a 20 miler.  I hear we are in a La Nina year, so there may be lots of opportunities to test the socks, and then hopefully to enjoy them. 

Can't wait to read everyone's race reports (from today) soon!  

Asics Piranha Miles: 4.32
Comments
From april27 on Sun, Oct 10, 2010 at 18:33:51 from 99.188.251.180

The socks sound wonderful!

I can't wait either!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.280.000.000.007.28

48, a few light showers.  G-A run.  (20 min weights)

I am a little concerned by the fact that there are zero race reports from Chicago as of this writing.  ???

And is it just me, or is the format of the race reports page a little mysterious?  When new reports come in, they are not necessarily at the top of the list.  But the races don't seem to be in alphabetical order or even grouped together by race name.  The most useful format would be most-recent-at-top, but that doesn't seem to be the case.  The only clear rule is that all races from one day are together.  But as a former librarian and a true INTJ, the lack of obvious "filing rules" really bugs me. 

Nice PNW morning: grey and cool.  :)  

Piranha II Miles: 7.28
Comments
From Bonnie on Mon, Oct 11, 2010 at 12:44:46 from 128.196.228.134

They are sorted by speed of finish time and then by day. As far as I know there were two bloggers running Chicago, Auntie and Patrick Kearney - do you know of any more?

Nice run today!! I am coveting your weather right now!

From Snoqualmie on Mon, Oct 11, 2010 at 14:27:30 from 24.18.192.33

Thanks for the explanation.

DaveL also ran it. He's in my r club.

From AZDesertmonsoon on Mon, Oct 11, 2010 at 14:38:24 from 204.17.31.126

It makes it difficult to try and read all the race reports from a particular race as new ones jump in the middle.

From Snoqualmie on Mon, Oct 11, 2010 at 16:29:12 from 24.18.192.33

When I consider the sporadic and random way in which the race reports come in, grouping by pace seems like the least useful way to list them. I check back to see what new reports are in and have to pick through the list all over again. "Did I read that one yet? No? Yes? Yes. OK..."

But from Sasha's point of view, I can see how he would want to make sure it was a ranked list, speed being the only really important qualification. Another moment of wondering whether I belong on this blog... Well, if I ever did go elsewhere, I must remember to come back in ten or fifteen years to see if his perspective changes with age. But hey, it's his machine.

From Bonnie on Mon, Oct 11, 2010 at 17:46:22 from 128.196.228.134

Sno ... I don't think that is it. I think that when Sasha started the blog he wrote things in a way that "he" thinks about things - that is not to say that it is the only way or the best way, it was just his way. The blog has grown, and with such a diverse set of users it is only natural that some of us think in different "ways". Not better or worse, just different. Since this is not a money making venture, he has not put the time to evaluate all different ways to examine things - unless you specify a desire on the forum suggesting a change be made he has no way of knowing what you may think of as useful.

I tend not to think of it on whether I belong, of course I belong, people here care about me, listen to me, take time to write to me, and more often than not, I feel this has been a forum for meet to meet some pretty cool people that I might not have met otherwise. I think the same might be true for you?

I used to use the coolrunning log - it had a lot more bugs than this blog, and the first iteration (it is now part of active) did not allow for "sharing" of your training and getting input from others. So, I much prefer fastrunningblog myself.

And, I hope you feel like you belong, since there are a whole lot of us who would miss checking in on you every day if you weren't here.

From Snoqualmie on Mon, Oct 11, 2010 at 19:48:58 from 24.18.192.33

Thanks, Bonnie. Those are very kind words. I just think if Sasha had read my last race report I'd be getting the ol' eviction notice. (See the home screen message about being "fast.") But, then again, I never got one back when I was eating up so much space on his server with my epic-novel sized posts. lol I'm just peevish today.

From allie on Mon, Oct 11, 2010 at 20:42:37 from 174.23.232.22

yes, you most certainly belong. where else am i going to get my daily fix of sno humor?

From Barb on Tue, Oct 12, 2010 at 07:00:48 from 81.85.252.242

go sno go! I too have been looking for Chicago reports....

From nicole on Tue, Oct 12, 2010 at 23:58:30 from 76.22.105.167

I agree with you completely about wishing it was by most recent Sno! Especially when there are LOTS of race reports (like major Utah race weekends), I'm never sure if I've already read some reports or not, and ones that get posted later than a day or two after I probably never read.

Have you heard from Auntie Em?

From Snoqualmie on Wed, Oct 13, 2010 at 11:54:55 from 24.18.192.33

We'll hear from her soon, I'm sure. She is a free spirit. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

45F, clear & starry then overcast. Nice sunrise. General aerobic run. 

I'm rushing this morning.  Here is a funny blog I often read.  And yes, I know it is somewhat pathetic to leech off others' blogs just because I'm too hurried to write my own. So be it. If you get a chuckle, it will be worth it. 

Asics Piranha Miles: 6.83
Comments
From Metcalf Running on Tue, Oct 12, 2010 at 12:20:12 from 207.225.192.66

Looks like you had a nice run! Hope you are enjoying your busy day.

From allie on Tue, Oct 12, 2010 at 18:44:42 from 174.23.232.22

too funny. that blog is one of my favorites as well.

From JD on Tue, Oct 12, 2010 at 20:33:14 from 209.183.51.132

Thanks for the link! What an awesome blog, I love that kind of humor!

From Dan on Tue, Oct 12, 2010 at 20:46:05 from 24.209.83.20

Seriously funny link! (Bonnie pointed me this way and I am glad she did) Thanks for the laugh!

From april27 on Tue, Oct 12, 2010 at 21:37:10 from 99.188.251.180

nice miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.760.000.000.008.76

50F with pockets of much warmer and much cooler air all over the neighborhood. Clear and starry.   G-A run.  20 min weights. 

I went about 4.5 miles and stopped at the park bathroom, then two things happened.  

First my Garmin got weird.  This is the second time in the past two weeks it has done something odd, but I thought the first time was low battery. After running a route I know to be 4.5 miles, suddenly the watch said 2.55.  I clicked through some other data screens and then it said 10.77 miles.  Gr.  I re-booted the watch and started over.  

After that it seemed fine, but my one year warranty ends in less than a month. Should I go back into REI and ask for an exchange (for the 3rd time!)? I hate to go through watches like they are paper towels, and all my other runs have been normal this month.  Wait and see? Or operate before the tumor grows?

The second thing that happened at mile 4.5 was this:  I decided to move faster.  I am still technically in my recovery period but I am just so sick and tired of "jogging."  And something clicked.  Maybe it was my audiobook ending, and me switching over to my Running Music playlist.  For whatever reason(s), I just decided to pick up the pace.  And the first mile after that was all uphill so I don't know what I was thinking!  But after a couple of minutes it felt great!   By mile 6 I was only about 20 seconds slower than MP on the flats and downhills, and 45-60 seconds slower than MP on the uphills.  

Time to look forward!  Tentative 2011 marathon schedule:  Yakima River Canyon (April), Newport (June), CIM (December).   Also: Nookachamps Half Marathon (January) and maybe Tacoma half (August).  A half in October as well???  

Next race: Turkey Trot in November.  Might do another 5K in December as well. 

 

Brooks ST3 II Miles: 8.76
Comments
From allie on Wed, Oct 13, 2010 at 12:47:53 from 161.38.218.168

the other day my garmin started clicking off miles every 15 seconds. i ran 10 miles in less than four minutes! that is when i decided i could break 18 minutes in a 5K. ha!

i like your plan for next year. i am considering CIM for this year (or maybe next year?) it looks like a good one.

From RAD on Wed, Oct 13, 2010 at 12:56:45 from 67.172.229.125

Nice work Sno, it sure is nice when everything clicks together!

I'd take the Garmin back, might as well start fresh if you can. If it's being flaky don't settle or wait, just grab a new one. I am, however, often in awe at how often people seem to have troubles with their garmins (knock on wood) I've never had any problem except my kids turning it on when I don't know and the battery running out on me. I've had mine for nearly 2 years now with no worries - maybe I got a good one, or maybe I just don't use mine to it's full extent and so it doesn't get mad. I just turn it on to track miles and paces, then turn it off, download, charge and repeat.

Can't wait for Turkey Trot! Always a good fun run.

From Dale on Wed, Oct 13, 2010 at 13:35:12 from 69.10.215.11

Ditch the 405 and go with the 310XT. My 405s (all 3) were nothing but buggy trouble. Of course, I've had a couple of minor glitches with my 310XT lately too. Wish someone else made a good GPS watch.

From rAtTLeTrAp on Wed, Oct 13, 2010 at 16:46:32 from 72.102.48.131

Good news about that sudden burst of speed. Bummer about the garmin. I have yet to hear about a happy 405 owner. Most people with 305s love them and they are really cheap now that the newer models are out.

Check amazon for prices and reviews.

The resolution series would be great training for Yakima in April...

From april27 on Wed, Oct 13, 2010 at 17:59:07 from 99.188.251.180

I have had no problsm with the 405...except when it isn't plugged into the wall charging and dies mid run. I'm over my one year of owning it as well!

From auntieem on Wed, Oct 13, 2010 at 23:42:56 from 98.247.176.184

I will either join you at Nookachamps or try the Geoduck Gallop, February 9, on my son's Evergreen campus in Olympia.

From nicole on Sat, Oct 16, 2010 at 12:34:39 from 76.22.105.167

Your plan looks good! Tell me about the Newport Marathon - what are the hills really like? I don't see an elevation map on their website? Since its been 5 full days I've already forgotten about the pain and thinking about another marathon :-). Newport seems like my home-town race and is on my birthday, so that might be fun!

From Snoqualmie on Sat, Oct 16, 2010 at 13:08:25 from 24.18.192.33

Nicole - Newport is great. People typically do really well there. I believe I would have done well if the sun hadn't decided to come out (for the only time that week!). I had been training pretty much in 40F and found myself running in 70s. (You can read my race report for the gory details.)

In the first 4 miles you get a variety of short hills and a really nasty one at mile 4. The backside of that bad hill is much more gradual and you get it again at the very end of the race, mile 25 or so. It feels pretty tough as it gets steeper right at the top, but then you sail down at 26 and into the finish chutes.

Other than those hills, the course really is quite flat. Some very slight inclines along the route, but basically flat.

I really think I need to give that course another shot, since I had such a bad day there. And going to the Oregon coast is always a treat.

There are a number of hotels right on the beach near the start, but the finish line is about a mile or two away. We stayed at the Elizabeth St. Inn and liked it a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.000.254.91

50F, easy pace w/ 8 x 30 sec strides w/ 1 min. recovery. 

Nothing remarkable. Blah. The "good" weather is starting to get to me.  We haven't had a cloudy day for ages it seems.  I want my La Nina!!!!! 

Piranha II Miles: 4.91
Comments
From DaveL on Thu, Oct 14, 2010 at 12:17:01 from 209.206.250.53

Don't worry - it'll be here before you know it!

From Snoqualmie on Thu, Oct 14, 2010 at 21:16:28 from 24.18.192.33

Twelve hours later.... ahhhh. Was driving this afternoon and watched the outdoor temp drop from 65 to 58 in about 20 minutes when the front rolled in.

From Kelli on Thu, Oct 14, 2010 at 22:26:39 from 71.219.65.246

The GOOD weather is getting to you? How is that possible? Now I think you dwell in another reality!!!!

From Snoqualmie on Thu, Oct 14, 2010 at 23:28:24 from 166.205.142.58

Oh you have no idea. It has been awful. Relentless bright sun AND warmth. It. Is. October! I did not sign up for this.

;)

From Metcalf Running on Fri, Oct 15, 2010 at 11:07:00 from 207.225.192.66

You are funny... as much as I love the rain and some clouds. I have been enjoying our weather here!

From Kelli on Fri, Oct 15, 2010 at 18:39:21 from 71.219.65.246

I do like the cooler fall weather for sure, but the sun is GOOD! I think it is about 70 outside today and it feels perfect. The kid are so happy out there (because there are no BEES).

Hoping for some overcast and rain for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.280.000.000.0015.28

36F at my house when I started - brrr!!!  It may have warmed up to 40.  Thick fog in the valley, clear up on the Ridge.  Endurance run, club run, Leg Builder Hill.   Last un-long run of the marathon recovery period.  

One of my goals in the coming months is to build up more foot and leg strength for wearing my minimalist shoes for long runs and marathons.  The Piranha's felt fairly good today, but I could tell I was right on the edge.

Whine alert.  Forecast looks sunny all the coming week.  I'm sorry, but this is getting ridiculous.  We should be getting snow showers in the mountains and building up our snow pack for skiing.  I know I am weird.  I know I am in a teensy little minority (though there are others! we meet in secret and have special handshakes to recognize each other).  But I'm going to whine anyway.  Enough with the constant sunshine!  If that's what I wanted I would move to California.  If one more person says to me, "Isn't this beautiful weather" I am going to scream: "No it is not bloody beautiful weather! You had your turn! You had all summer and a fairly warm, dry spring." Yes, we had one week of rain in August, which is unusual, and I had to listen to an unending litany of complaints about "not getting any summer this year." It's time for some good, clean, rain. It's time for clouds and filtered light. We are The Evergreen State. Let's see some gray days. I swear I'm going to go get myself some black contact lenses if this keeps up. (Big exhale.) I feel better now.  

Piranha II Miles: 15.28
Comments
From JD on Sat, Oct 16, 2010 at 13:40:15 from 70.96.78.157

I've got that song "The Sun Will Come Out Tomorrow" ringing in my head!

Nice un-long run.

From allie on Sat, Oct 16, 2010 at 15:18:12 from 174.23.232.22

ha! you always make me laugh. i will admit, i am one of those really annoying sunshine junkies. i cannot refrain from commenting when the weather is nice. but now i know what NOT to talk about if i were to ever meet you in person. we could talk about monkeys and soccer instead.

great run. that's long in my book ["confessions of a lazy runner"]

From Snoqualmie on Sat, Oct 16, 2010 at 15:27:28 from 166.205.143.228

Yeah, who wants to talk about the weather anyway?

I feel so much better after my temper tantrum :)

From auntieem on Sat, Oct 16, 2010 at 20:54:37 from 98.247.176.184

Your whining is funny ;) - but, just for the record, us PNW sun lovers really didn't get our turn. This was by all counts a miserable summer. And, the La Nina forecast DOES call for a boatload of snow, but not EARLY snow this year. We will be skiing soon!

From april27 on Sun, Oct 17, 2010 at 11:45:43 from 99.188.251.180

Ilove the rain too. I was sorta mad that it was rainy and cold on my wedding day and sunny and warm all the other days surround it...but I was only mad b/c others were miserable in the outdoor wedding.

I on the other hand was in love with the day. The clouds were awesome!

From nicole on Sun, Oct 17, 2010 at 12:38:22 from 76.22.105.167

Isn't this BEAUTIFUL weather we are having??? :-) I'm annoying, I love it! Course, I also think we got jipped this summer. And I want to move to California.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.770.000.000.002.77

36F, clear skies.  Easy/recovery run.

Sore calves!  Yes, indeed, dear legs of mine, I am going to do long runs in these shoes so you might as well get used to it. 

Piranha II Miles: 2.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.190.000.000.007.19

40F, partly cloudy :)    G-A run with form drills.   20 min weights.

"Monday is the key day of the week." - Gaelic Proverb

"The first hour of the morning is the rudder of the day." -Henry Ward Beecher

I'm off!  

Brooks ST3 Miles: 7.19
Comments
From Metcalf Running on Mon, Oct 18, 2010 at 13:47:26 from 207.225.192.66

Nice miles!! Great quotes :)

From Carolyn in Colorado on Mon, Oct 18, 2010 at 14:25:55 from 198.241.174.15

I hope you're off to something fun. You started the day out right.

From auntieem on Tue, Oct 19, 2010 at 09:52:06 from 98.247.176.184

"The rudder of the day". Hmm, I kinda like that one.

From allie on Tue, Oct 19, 2010 at 19:19:30 from 174.23.232.22

both great quotes. i'll have to remind myself of that first one next sunday night. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.480.000.000.007.48

43F, clear. G-A run.

If it hadn't been for the pit stop, I would have made my 8 mile goal today.  :(    Good run though.   

Mizuno Wave Universe 3 Miles: 7.48
Comments
From Metcalf Running on Tue, Oct 19, 2010 at 11:19:49 from 207.225.192.66

I hate when that happens... nice miles :)

From april27 on Tue, Oct 19, 2010 at 21:43:20 from 99.188.251.180

good miles...q

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

46F, clear.  General Aerobic run w/ hill pushes.  15 min. weights. 

Nine on the button. That doesn't happen very often.

Nice run. Legs felt great and everything clicking along smoothly. Tried to keep my pace well under 10:00 and not space out and fall into mindless jogging.  Fun.

Before you buy your next smoothie, energy drink or bottled tea, you might want to look at the sugar equivalents in this list.  

Asics Piranha Miles: 9.00
Comments
From Dale on Wed, Oct 20, 2010 at 11:16:20 from 69.10.215.11

Wow, pushing hills, even while standing still, must be hard! I normally just try to run on them :)

From april27 on Wed, Oct 20, 2010 at 16:11:28 from 165.138.243.1

no scary sugar statistics! LOL

From allie on Wed, Oct 20, 2010 at 19:11:06 from 174.23.232.22

ah, smoothies can definitely be deceiving. the larger sizes can contain 100g or more of sugar. i get cavities just thinking about it.

i like your even mileage today. great run!

From Snoqualmie on Wed, Oct 20, 2010 at 21:25:50 from 24.18.192.33

Dale - I have special powers.

April & Allie - Now you know I don't eat this kind of thing anymore, but all I could think of was, "I'd rather have the donuts."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.630.000.000.006.63

50F, clear, with pockets of warmer and cooler air throughout neighborhood.  Easy pace run. 20 min. weights.

"Thirty by Thursday..." I did it!  (Counting from Monday, 30.3 miles.)  I don't like to put too much focus on these kinds of random benchmarks. They can be Fun Killers.  But I've heard the 30-by-Thurs mantra and wondered what would happen if I focused on getting there this week.  Whether I'll care or even notice next week, I'm not sure. But I am pleased that I resisted my Inner Slacker and got it done.  

Asics Piranha Miles: 6.63
Comments
From Metcalf Running on Thu, Oct 21, 2010 at 10:49:53 from 207.225.192.66

Way to go!!! You are always very inspirational to me... getting out and getting it done no matter what!! That is awesome!

From Dale on Thu, Oct 21, 2010 at 11:30:35 from 69.10.215.11

Nice.

From Jason McK on Thu, Oct 21, 2010 at 11:34:39 from 63.255.173.99

I've never heard that one. But if your long run comes on Friday or Saturday, it should make for consistent 50 mile weeks. Nice job

From auntieem on Thu, Oct 21, 2010 at 13:08:11 from 98.247.176.184

Where does the 30 by Thursday mantra come from?

From rAtTLeTrAp on Thu, Oct 21, 2010 at 13:46:43 from 75.196.57.242

I've never heard that either, but it sounds like a good way to keep on track for 50 mile weeks.

From Snoqualmie on Thu, Oct 21, 2010 at 16:25:29 from 24.18.192.33

I think I heard about it on one of the marathoners' forums where I used to lurk, either Running Times or Running Ahead I think.

Jason - that's one advantage of starting my weekly count on Monday, which I always do in my private log. I almost always take Friday off, but the long run might fall on Saturday or Sunday. I know it's crazy, but it bugged me that I'd log a 40 mile week and then a 70 mile week when I knew I was running consistent mileage. Week starts on Monday -- instant Consistency!

From rAtTLeTrAp on Thu, Oct 21, 2010 at 17:23:35 from 75.196.57.242

Yeah, I start my week on Sunday like the blog input calendar, but the blog bargraphs seem to count mon-sun which shows uneven weeks even though my mpw is fairly consistent.

Maybe that's Sasha's way to discourage us from running on Sundays :)

From Barb on Fri, Oct 22, 2010 at 12:57:12 from 81.85.252.242

Great job Sno! I'm not there yet...maybe next week...

From april27 on Sat, Oct 23, 2010 at 11:34:20 from 99.188.251.180

That is pretty cool!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

High 40s, cloudy w/ wind and showers last 3 miles.  Endurance run, club run, L.B. hill.

Not one of my better runs.  I may not have slept well enough.  It was one of those long runs where you keep thinking, "I'll be warmed up soon and things will feel better." Then you realize you've spent the past 10 miles saying that.  And no "feel better" is coming.  You've been stood up.  

I don't know why people send me this sort of thing, but I might as well pass it on, if only for the sake of ending this post on a positive, though goofy, note.  

 

Brooks ST3 Miles: 17.10
Comments
From april27 on Sun, Oct 24, 2010 at 14:43:23 from 99.188.251.180

I swear if thatsong is in my head for the reas of the day I may lose it!

From Barb on Mon, Oct 25, 2010 at 08:15:42 from 81.85.252.242

well, I didn't listen to the song as my internet connection here is really slow and our bandwidth is minuscule, but nice miles! I haven't run that distance since the SFM! Way to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.080.000.000.004.08

49F, rainy & breezy.  Easy pace run. 

Finally getting around to blogging this morning's run, which was a tricky feat of timing -- to get those 4 little miles in between the really heavy rain and the expected lightening (which never came as far as I know).  Not that I am complaining!!  I LOVE THIS.  Not so much the wet, but I'll take it as a cost I must pay to have the clouds.  

My apologies to anyone who got the "Baby Monkey" song stuck in their heads from yesterday's post.  I meant well.   ;)  

Asics Piranha Miles: 4.08
Comments
From Carolyn in Colorado on Mon, Oct 25, 2010 at 00:07:54 from 24.8.167.243

So I had to go back to yesterday's post and watch the video. Very strange. I'll have to find another song to put in my head.

Congratulations on your weather.

From leslie peterson on Mon, Oct 25, 2010 at 05:35:08 from 174.52.158.81

Just dropping by to say hi! You have sure run a lot of miles this year!! Glad to see you are doing so well, and still no injuries!!! You are doing it right!

From Snoqualmie on Mon, Oct 25, 2010 at 13:56:52 from 24.18.192.33

Hi Leslie! Thanks for checking in with me. Things are going great. Congrats on your race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.000.000.007.84

46F, heavy rain, wind ~10mph.  G-A run. 

It's snowing in the mountains!  :) 

Asics Piranha Miles: 7.84
Comments
From rAtTLeTrAp on Mon, Oct 25, 2010 at 13:13:55 from 72.102.178.29

Heavy rain, that's for sure :) Holy crud, it was nasty out this morning!

Nothing stops you, does it?

From Little Bad Legs on Mon, Oct 25, 2010 at 13:26:47 from 68.26.136.94

I'm glad someone likes this weather! ;-)

From Jason McK on Mon, Oct 25, 2010 at 13:27:52 from 63.255.173.99

Same here - snow in the mountains. What's a G-A run?

From Snoqualmie on Mon, Oct 25, 2010 at 14:23:56 from 24.18.192.33

Jason, G-A = "General Aerobic." Can't remember if it's a term from Pfitzinger's program or Daniels. Or somewhere else. I use it to denote a run that is not hard but not jog/slow/easy either.

Re the rain. I've been wanting fall to come for so long that I'm starting out this season with a pretty good attitude. I'm told I'll need it. (La Nina year.)

But have you ever experienced a ski day where it's just nasty-snowing, yet all your gear is just right and you enjoy the slopes from inside a cocoon-like shell of Gortex and goggles? That's what it's like for me, now that I have conquered The Last Frontier: my feet. Got the SealSkinz socks last month and I stay dry and comfy for miles. The only part of me that really feels wet is my face and legs, but the latter are not cold (tights). Gortex cap, cycling jacket (with over-long sleeves to cover hands, tights, SealSkinz... happy.

From allie on Mon, Oct 25, 2010 at 16:26:28 from 174.23.232.22

i totally agree about the "cocoon-like" shell. if you dress properly, it is fun to be out in the nasty weather. i was completely soaked this morning (on the outside), but really i felt warm and dry and my run was very pleasant. i am sure the people passing in their cars thought i was miserable -- another reason why it is fun.

i am learning a lot from you, sno. there ARE some good things about winter weather, and i am trying to embrace the cold this year rather than just give up completely. it is hard, but i am trying :)

From DaveL on Mon, Oct 25, 2010 at 17:44:58 from 209.206.250.53

Do you downhill ski or just XC? I ski patrol on weekends at Alpental. I'm really looking forward to a good snow year!

From Snoqualmie on Mon, Oct 25, 2010 at 19:20:55 from 24.18.192.33

Allie - I know how hard it is for you! Great job getting the wet run done! I still crack up about "hence Utah."

Dave - Downhill only, actually. That is so cool that you're on the Ski Patrol!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.410.000.000.009.41

42F, rainy & windy.  G-A run. 

Blogging a morning run at night again.  Some days are just too crazy.  And I think it's actually helpful for me to stay away from the computer in the mornings sometimes.  I may be more alert and coherent as a morning blogger, but it's a time vacuum, you know?  

So, the run... The run was good. I'm trying a new "program" for Tuesdays in which I attempt to increase mileage this one day through a combination of getting up earlier and running each hill as aggressively as I can manage (after the 2 mile warm up).  I have to be a little careful not to push too hard, because I don't want to ruin the quality of Wednesday's run.  We'll see.  It seemed to work today. One in a row. 

Piranha II Miles: 9.41
Comments
From Smooth on Tue, Oct 26, 2010 at 23:06:54 from 63.228.197.20

sounds like a great plan! NICE mileage, solid training! I hear you on the *time vacuum*...it can really suck up our time if we're not careful!

From rAtTLeTrAp on Wed, Oct 27, 2010 at 00:49:55 from 76.121.76.165

How many miles are you shooting for on Tuesdays?

From Barb on Wed, Oct 27, 2010 at 09:33:49 from 81.85.252.242

Great job Sno. Keep up the solid work!

From Snoqualmie on Wed, Oct 27, 2010 at 13:10:29 from 24.18.192.33

RT -At least 9. Preferably 10.

From rAtTLeTrAp on Wed, Oct 27, 2010 at 13:17:49 from 72.102.178.87

That shouldn't be a problem for a strong runner like you. The hardest part is getting started early enough. I did NOT want to get out of bed this morning. It was really tough taking that first step.

From Snoqualmie on Wed, Oct 27, 2010 at 13:33:00 from 24.18.192.33

You were still on the rebound from last evening's run. It looks like I might be able to get an even earlier bedtime on Monday nights. We'll see if this works.

Putting the earlier start together with aggressive hill running can be a challenge sometimes. (Wake up!)

From rAtTLeTrAp on Wed, Oct 27, 2010 at 13:53:02 from 72.102.178.87

Good luck with the early bedtime. Remember, every hill you charge up, you get to coast down :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.000.000.001.70

Hardly worth typing the digits.  I felt really groggy at the 4:30 alarm bell, but figured it was just the usual early morning brain fog.  But once I got outside enough for the cool air to really wake me up I realized that I am fighting a cold. About face. Activate viral defense measures. Cross fingers and get back in bed. 

Piranha II Miles: 1.70
Comments
From rAtTLeTrAp on Wed, Oct 27, 2010 at 12:30:04 from 72.102.178.87

Get well soon.

From april27 on Wed, Oct 27, 2010 at 14:42:38 from 165.138.243.1

Get well! and rest up!

From JD on Wed, Oct 27, 2010 at 16:47:07 from 70.96.78.157

You're so good at recognizing these things early, and disciplined enough to nip it in the bud! Maybe the 1.7 miles was just enough to help fight it off a little too.

From april27 on Thu, Oct 28, 2010 at 16:51:01 from 99.188.251.180

I hope you are resting up!

From allie on Thu, Oct 28, 2010 at 23:12:31 from 174.23.195.124

feel better!

From auntieem on Fri, Oct 29, 2010 at 11:44:24 from 98.247.176.184

Rats! Get over it soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.600.000.000.0020.60

High 40s to low 50sF.  Partly cloudy, very windy, clouds increasing and a few light showers in the last 5 miles.  

This is what I was saving all those lymphocytes for, and I'm so glad I did!  It was as pretty a morning as we could possibly get: vivid fall colors, crisp air, elk in meadow, and the smell of wood smoke.  Just gorgeous.  

I really didn't mean to run more than 19 today, but it was fun. While running in North Bend, I came across... my best friend!  She recently started running but we've never run together before today.  That was really fun because this is her favorite kind of weather too.

Now that I'm safe and cozy at home, it is POURING outside.  hahahahaha   All I have to do now, to make this a near perfect day, is to successfully resist eating the crappy birthday cake at a party this afternoon.  How do I know it will be crappy?  It just will be, ok?  Do we have to talk about it?  ;)

I'll close with this thought: if you are coming down with a cold, the only running you must do is running to your bed or couch. Rest, rest, rest. It is worth it to have the storm pass faster. Take vitamin C and D3, avoid sugar, and only do Echinacea if you're willing to take one every hour; in my opinion it doesn't work in low doses.  Other than a ton of snot, I felt great today.  

Piranha II Miles: 20.60
Comments
From Carolyn in Colorado on Sat, Oct 30, 2010 at 21:55:19 from 24.8.167.243

It does sound like you had a great day, aside from the ton of snot. I'm impressed with the way you are able to keep cranking out 20 milers. You are amazing. Enjoy your couch.

From auntieem on Sat, Oct 30, 2010 at 23:02:55 from 98.247.176.184

Sounds lovely! We've had the same - really spectacular Fall colors and weather, for the most part.

My strategy for colds is exactly the opposite! I run, because it is the only thing that makes me feel human.

From Barb on Sun, Oct 31, 2010 at 07:59:27 from 81.85.252.242

oooo...wow...seeing elk...cool...misty, sounds blissful! You crack me up with your ability to 'communicate' on 'paper'. I could almost...yes almost, feel those cold symptoms. Hope the cake didn't tempt you too much :-)

From Snoqualmie on Sun, Oct 31, 2010 at 21:31:26 from 24.18.192.33

Oh, the cake. After all my mental preparation ("the cake is awful, the cake is cheap and crappy, the cake will be gross and not worth eating..."), I saw the box it came in. Borracchini Bakery. I haven't tasted a slice of a Borracchini cake since -- my wedding day! I was doomed. There was no way I was going to turn down that cake. It was delicious. (http://www.nowcake.com/)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.530.000.000.004.53

50F, mostly cloudy. Recovery/easy pace run.  

Another absolutely gorgeous morning on the Ridge. I savor these last days of fall colors.  

Brooks ST3 II Miles: 4.53
Comments
From JD on Sun, Oct 31, 2010 at 19:10:53 from 32.176.34.243

Autumns been superb this year! Even extended a bit hopefully. Nice recovery miles.

From Carolyn in Colorado on Mon, Nov 01, 2010 at 09:57:08 from 24.8.167.243

Way to savor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

54F, rain after 4 mi. Very windy (15-20 mph).   Easy pace run.  20 min. weights. 

New week, new month, new rainstorm.   :)   

Brooks ST3 Miles: 7.30
Comments
From Jason McK on Mon, Nov 01, 2010 at 11:28:57 from 63.255.173.99

Your weather tracking/clothing report (in comments on October 25th) have inspired me to do the same (weather tracking) as well as track the gear required in the hopes that I'll make it further through the winter before heading to the treadmill. Thanks for the inspiration. Also, thanks to you, I know that it's because I am an INTJ that I had to figure out an easy way to get a ° after the F to properly write 31°F today...

Oh yeah, nice run!

From Snoqualmie on Mon, Nov 01, 2010 at 11:55:48 from 24.18.192.33

LOL!

After my first winter in Snoqualmie, going on the TM every other day, I swore I would buy whatever I had to buy to stay outdoors. Doing ok so far! (year 5)

From Jason McK on Mon, Nov 01, 2010 at 12:48:52 from 63.255.173.99

5 years is commendable! What do you do to keep the wind out? I've just used tech Ts so far, but I'm sure that they won't cut it below 25°F, and I know we're headed below 0°F...

From rAtTLeTrAp on Mon, Nov 01, 2010 at 13:12:01 from 75.196.98.42

Way to go sno! I could not convince myself to get out in that mess today. Maybe after work...

From nicole on Mon, Nov 01, 2010 at 14:32:09 from 128.208.244.70

You are so impressive. It is pouuurrrinnnggggggg down here. POURING. What dedication!

From april27 on Mon, Nov 01, 2010 at 16:37:36 from 99.188.251.180

Sno-do you have a jacket that has a fleece lining but keeps the wind out? I"m looking for a new jacket. The one I have works great but has no real lining. And sometimes I want to wear a short sleeve shirt underneath. But can't b/c my current jacket is NOT warm. Just keeps me dry and wind free. Recommendations?

From Snoqualmie on Mon, Nov 01, 2010 at 16:43:06 from 24.18.192.33

Jason - We don't get quite as cold here as you do. The lowest I've run in is 9F. Whatever shell you can find, be sure to get some Smartwool under it. Pricey, but worth every penny. Polypropylene and whatever else they make long underwear out of these days cannot begin to compete with good, old fashioned WOOL. Smartwool is next-to-skin soft too. I have even added more wool layers over it in extreme cold. Wool rocks. Wool is light, warm and breathable. Wool makes life worthwhile.... OK, I admit I'm getting carried away. Can you tell I am a knitter?

RT & Nicole - you give me too much credit - I had completely dry streets for the first 4 miles. I hope to earn those kudos this winter, but I don't think I did today! And don't forget, I actually prefer this to sunny/warm. I want my Bravery Medal in August! lol

From Snoqualmie on Mon, Nov 01, 2010 at 17:27:59 from 24.18.192.33

April - The jacket you describe (fleece lining) sounds heavy to me. I don't have the kind of cold you get, but I recommend layers, Smartwool (top) under whatever other tops you layer, and a good, light jacket....

I have two that I use a lot: 1) Asics Storm Shelter (http://www.amazon.com/ASICS-Womens-Shelter-Running-Jacket/dp/B002DMKG1G) a bit lighter than jacket #2 but not as waterproof, definitely quieter. 2) A cycling jacket with super long sleeves (keeps hands dry). Cyclists have a much worse wind chill and water penetration issue than we have, so their gear is pretty good. But it's a bit heavy, so always try it on and check for that. I think the brand I have is Fox.

I am really loving my Sealskinz socks! http://www.rei.com/product/620085 Didn't need them today, but I think I might tomorrow. Can't wait to see how long a run I can do in them.

From allie on Mon, Nov 01, 2010 at 19:41:11 from 174.23.195.124

way to get out there in the stormy weather. like jason, i am also trying to avoid the TM as long as possible. hopefully all winter. so thanks for all the tips!

From april27 on Mon, Nov 01, 2010 at 19:55:17 from 99.188.251.180

Sno--really? that sounds heavy? I guess I keep thinking of my fleece lined nike pants (they are not wind proof) They are awesome though. I guess I was looking for a jacket that is in between super cold and fall weather. The jacket I have now I just wear a breath thermo and maybe one more layer (like smart woool) and i'm usually too hot. I was looking for something where I could wear a tshirt under it. The jacket I have now sticks to me when I sweat so I only like to wear it when i have long sleeves on.

I like the link you provided. I will look for it elsewhere (they only have XS and XL avaiable on amazon)

From gary on Tue, Nov 02, 2010 at 09:06:20 from 75.45.117.147

thanks for the comment. I enjoyed the Folsom Half. The American River is picturesque. Running races helps. Need to do more.

Have a great day.

gary

From Snoqualmie on Tue, Nov 02, 2010 at 10:16:40 from 24.18.192.33

April - I guess there are a lot of different weights for fleece, so I may have the wrong idea here. But now I'm confused. Are you trying to stay warm or dry? Because if you want "dry" without sticky-hot, I think you should pair a super thin tech shirt with a nylon shell, whatever you can find that is the most waterproof. A t-shirt will definitely leave your skin sticking to a nylon shell, but adding fleece or even a thin lining is going to add a lot of heat. Honestly, I'v never found a satisfactory combination for wet weather above 55F. Oddly enough, where I live it really doesn't rain much in the few warm months we get. Someday I'll put together a chart with all my outfits, which clothes for various temps, wind, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.330.000.000.009.33

55F, partly cloudy. G-A run.

In between the clouds, I saw lots of stars and a crescent moon with the dark side showing. Nice morning.  I continue to work on getting out the door by 4:50 on the days I want to get 10 miles, which I failed to do again.  I simply refuse to get up any earlier than 4:20. It's not civilized. It's not sane. So the extra time will have to come from the getting-up routine.  Somehow. 

Piranha II Miles: 9.33
Comments
From rAtTLeTrAp on Tue, Nov 02, 2010 at 10:35:24 from 72.102.151.100

Are you calling me uncivilized? Insane? Yeah, you're probably right :)

From Metcalf Running on Tue, Nov 02, 2010 at 10:42:31 from 207.225.192.66

Wow! your dedication... or insanity is amazing :)

From Snoqualmie on Tue, Nov 02, 2010 at 10:45:28 from 24.18.192.33

Wear it proudly, RT. ;)

From april27 on Tue, Nov 02, 2010 at 19:11:46 from 99.188.251.180

LOL...I meant to mention the stars in my blog! I swear I saw the big or little dipper.

From JD on Tue, Nov 02, 2010 at 19:32:25 from 70.96.78.157

Nice Tuesday miles.

From Dale on Tue, Nov 02, 2010 at 20:51:58 from 64.206.238.25

4:20? Try 6:30.

From Carolyn in Colorado on Wed, Nov 03, 2010 at 00:30:36 from 24.8.167.243

You're doing great to get up at 4:20. I'm not seeing anything before 6:00 these days.

From Barb on Wed, Nov 03, 2010 at 08:48:58 from 81.85.252.242

I don't think your crazy Sno...you go girl! If you're crazy, then I'm crazy too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.001.508.52

60F, clear & starry, extremely windy (20 mph sustained, gusts to 40 mph).  Hill repeats: 6 x 1 min up (and into wind, ug), 2 min down. 

Fun when the wind was behind me, discouraging when the wind was against, and tricky the rest of the time.  Side-wind: watch out that the foot in the air doesn't blow into the other leg. Gusts: one came so suddenly I actually started to topple forward, as if pushed by someone's hand.  Little twigs and dry leaves whapping me at 30+ mph every few seconds. Not my favorite running conditions.  

As I mentioned in the past, my neighborhood is situated at the doorstep of the Snoqualmie Pass.  Cliff Mass describes in his Tuesday blog entry: "This is a good example of something books often get wrong...usually the strongest winds are in the exits of gaps and Straits...not in their middle or where they are narrowest."

And look at that temperature!  There goes the little snowpack we had built up. We'll have to start over again after this nonsense passes.   

The hill repeats... just plain pathetic.  I wandered all  over during my warm-up, looking for a suitable hill that might be somewhat sheltered, but none were to be found.  Steep and straight into the wind was how it felt, and the splits are just too embarrassing to print, though you can calculate them from my VO2 miles if you really want to know how slow I was.  

Piranha II Miles: 7.17
Comments
From Jason McK on Wed, Nov 03, 2010 at 11:19:43 from 63.255.173.99

At least you stuck with it!

From KP on Wed, Nov 03, 2010 at 11:37:55 from 65.208.22.26

nice workout, sno!

From Metcalf Running on Wed, Nov 03, 2010 at 16:46:42 from 207.225.192.66

Way to tough if out with the bad weather. Snow 1 Wind 0 :)

From april27 on Wed, Nov 03, 2010 at 19:54:44 from 99.188.251.180

way to go through all that wind!

From rAtTLeTrAp on Wed, Nov 03, 2010 at 20:35:09 from 72.102.242.232

Nice work. I'm off work this week so I slept right through the wind storm.

From auntieem on Wed, Nov 03, 2010 at 21:53:53 from 98.247.176.184

Stop it with all that negative self talk! Hill repeats are always beneficial, and its the effort that counts, really. The wind has been insane at time lately here too; I thought I would get blown off of my bike a couple of times!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.450.000.000.005.45

61F, clear. Still windy but no longer gale-force.  :)  Easy pace run. 

A bit sore from yesterday.  So that's good.  

Thursday fun:  click here and scroll down to the "anamorphic illusions," then click on a photo to see it larger.  It's pretty cool.  His new book makes a great xmas present! 

Asics Piranha Miles: 5.45
Comments
From allie on Thu, Nov 04, 2010 at 20:36:52 from 174.23.195.124

wow. that is some crazy cool artwork! such talent.

nice run today. glad the winds are dying down.

From april27 on Fri, Nov 05, 2010 at 07:26:52 from 99.188.251.180

I got an email forward about this person's work! It is amazing!

From Barb on Fri, Nov 05, 2010 at 07:32:31 from 81.85.252.242

I saw this guy's work on a news show this past summer. Amazing!

From JD on Fri, Nov 05, 2010 at 21:33:54 from 166.183.235.252

That is amazing artwork!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

47F, raining, then foggy, then just cloudy. 

I peeked out the window and the rain wasn't too bad, just a bit of drizzle. The Doppler outlook was hard to figure. But everything seemed to change when I stepped outside.

After a mile of heavy rain,  during which a continual stream of attempted denials went through my head, I decided to accept the fact that my feet were soaked through.  Coupled with not feeling very social or very energetic today, the truth drove me to turn around from my destination (running club) and go home to change into my SealSkinz socks.  

So no club run, and very few miles (for a Saturday). But I'm just not feeling my normal self today. It's nice to let go sometimes.  

Piranha II Miles: 11.04
Comments
From Bonnie on Sat, Nov 06, 2010 at 20:14:18 from 128.196.228.134

Some days are just like that Sno, I hope you made some hot chocolate, or some Paleo thing that is similar (;-), Dean is still enjoying eating a peusdo Paleo diet and has yet another new book on the topic) and enjoyed the drizzly day?

From april27 on Sat, Nov 06, 2010 at 21:09:35 from 99.188.251.180

why weren't you wearing your socks in the first place? I thought it was drizzling when you looked outside?

From JD on Sat, Nov 06, 2010 at 21:21:13 from 209.183.51.65

It's nice, and healthy, to let go sometimes. Though it's not your usual long run, 11 miles is nothing to sniff at either.

From Snoqualmie on Sun, Nov 07, 2010 at 01:00:17 from 24.18.192.33

Thanks, friends. The rest of my day was equally blah, including the moment when I bumped an entire filter cup of wet coffee grounds (with water percolating through them) onto the kitchen floor. Well, the rug needed to be laundered anyway. Thank you, universe, for sending me that.

April - I was trying to out-guess the satellite imagery as to when the rain would stop. It stopped at about my 5 mile mark. Not 15 minutes after leaving the house, as I expected. I am a bona fide member of the Church of the Unwarranted Assumption.

Bonnie - I cleaned up and started the coffee over. Then I sat and knit for a *long* time.

Tomorrow we get our hour back!

From Barb on Sun, Nov 07, 2010 at 03:28:39 from 81.85.252.242

good miles for a crummy day Sno. Hope your Sunday goes better.

From Dale on Sun, Nov 07, 2010 at 18:47:55 from 69.10.215.11

Glad you added "for a Saturday"....

From allie on Sun, Nov 07, 2010 at 19:00:35 from 174.23.195.124

i know it is not your usual saturday mileage, but 11 is still excellent. good job.

all that rain is headed our way tomorrow morning. i am predicting a whole week of "blah" for me. knit away!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.580.000.000.004.58

50F, mostly cloudy.  Easy pace run.  Feeling more human today. :)

Piranha II Miles: 4.58
Comments
From Metcalf Running on Mon, Nov 08, 2010 at 10:34:19 from 207.225.192.66

I always like to feel human

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.040.000.000.006.04

43F, cloudy, windy at times.  Unremarkable. 

Brooks ST3 Miles: 6.04
Comments
From Carolyn in Colorado on Mon, Nov 08, 2010 at 11:10:41 from 24.8.167.243

But you are remarkable.

From allie on Mon, Nov 08, 2010 at 15:53:17 from 174.23.195.124

well said, carolyn.

From Bonnie on Mon, Nov 08, 2010 at 15:55:48 from 128.196.228.134

ditto

From JD on Mon, Nov 08, 2010 at 15:59:27 from 70.96.78.157

This is what a concurring JD sounds like.

From Snoqualmie on Tue, Nov 09, 2010 at 10:36:07 from 24.18.192.33

You guys are so nice to me. And I've been on a computer-time-diet so I haven't been making as many comments lately on others' blog. I don't deserve you. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.480.000.001.009.48

40F, cloudy and increasingly windy.  G-A run w/ hill fartleks.

Best run in over a week.  Enjoyed a wee bit of daylight there at the end, complete with pretty pink sunrise.   

Piranha II Miles: 9.48
Comments
From rAtTLeTrAp on Tue, Nov 09, 2010 at 12:49:47 from 72.102.27.95

Best run in over a week? Must be something in the air :)

From auntieem on Tue, Nov 09, 2010 at 14:22:44 from 98.247.176.184

Nice weather, eh? Does sound like a good run.

From april27 on Tue, Nov 09, 2010 at 19:50:04 from 99.188.251.180

Well that is good! One good run in a week is better than not running or having all bad runs!

From Barb on Wed, Nov 10, 2010 at 07:26:37 from 81.85.252.242

hey...nice run...sounds like fun especially with seeing daybreak!

From Jason McK on Wed, Nov 10, 2010 at 14:52:54 from 63.255.173.99

Standard time has shed a little light to the end of my runs as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.180.000.001.756.93

38F, clear & dry.  VO2 intervals: 7 x .25 mi w/ 90 sec recov. 

Getting used to the cold air all over again - br!  

Asics Piranha Miles: 6.93
Comments
From auntieem on Wed, Nov 10, 2010 at 16:08:14 from 98.247.176.184

Sno, the jacket! Saucony, comes in two weights: mine is super light; there is also a slightly heavier one, which would be way too much for me. I found the best price on Road Runner Sports website. You might not want to wait for Santa.

Great max intervals! That's a lot of 'em.

From Carolyn in Colorado on Thu, Nov 11, 2010 at 10:16:23 from 24.8.167.243

Yes, it's getting to be jacket weather.

From april27 on Thu, Nov 11, 2010 at 17:32:10 from 99.188.251.180

so weird b/c it is nice and warm here

From Barb on Fri, Nov 12, 2010 at 10:33:41 from 81.85.252.242

so...where are you? Hope you're not sick with all that cold weather!

From rAtTLeTrAp on Fri, Nov 12, 2010 at 17:59:37 from 72.102.93.239

brrr for sure! There was ice on my car this morning.

From Snoqualmie on Fri, Nov 12, 2010 at 20:30:16 from 24.18.192.33

Barb - Thx for asking. I'm fine. But Mr. Sno has been extremely ill all week and I felt a little pain at the back of my throat Wednesday night. I always prefer to be safe and lose a day or two rather than a week or two. He's keeping me up at night with coughing and tossing around on the bed, so I needed the extra sleep anyway.

I'm registered for a 5K tomorrow - hopefully I can go into it with good health. Sunday I'll probably do my long run. I hate 5Ks. Am wondering, as usual, why on earth I signed up. Whine, whine, same ol' same ol'.

From Snoqualmie Ridge Runner on Fri, Nov 12, 2010 at 20:42:34 from 24.16.197.35

I will look for you at the 5K tomorrow...good luck and just go for it...

From april27 on Fri, Nov 12, 2010 at 21:33:21 from 99.188.251.180

Hey did I mention I think I found the jacket I want? with fleece lining? My LRS said they won't get in the shipment till the 15th but I think it is a new balance jacket. I'll let you know what I think of it if you want.

From Snoqualmie on Sat, Nov 13, 2010 at 15:42:54 from 24.18.192.33

That's great, April! Let me know what you think of it. :)

Race: Snoqualmie Ridge Turkey Trot (3.1 Miles) 00:25:09, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.530.000.003.106.63

40F, cloudy, dry.  Great racing conditions.  Warm up: one very slow mile, then moderate with strides and hill bounding. 

I ran exactly the same time, to the second, as last year's Turkey Trot. Weird. But thanks to the wonderful "depends on who shows up" phenomenon, my time earned me an AG 1st place instead of 2nd this time.  This extremely hilly course goes through my own neighborhood, and even within 50 yards of my own house.  Familiarity with the course was very helpful.  

We somehow avoided the 70% rain promised by weather.com in last night's forecast. But there were plenty of puddles. I had my Sealskinz socks on just in case, and felt confident running right through puddles where other runners were going around.  :) 

Mile 1: 7:53   Lung Torture Part 1.  Weirdly, surrounded by twelve year old boys for a long time. Time is passing oh so slowly.  (This mile had the highest percent of downhill, reflected in splits.) Questioning my sanity for signing up.  

Mile 2: 8:17  Lung Torture continues. Lots of uphill. A skipped water stop (who needs it?).  Here, I am passed by an alien posing as human - we are climbing one of the worst hills on the course and he is pushing a double baby jogger and passes me like I'm standing still. I become aware of how loud my breathing is and wonder if I am annoying the runners just ahead of me.  I pass some of them, demonstrating the benefits of panting.  Suffering, suffering.  

Mile 3: 8:14  Legs are a bit tired, but mostly it is near-complete lack of oxygen holding me back.  I sense I have a lot of phlegm in my throat but cannot get a big enough lungful of air (without slowing down) to hock it up. Have to snap myself back from fantasies about 20 milers, nice and slow.  Hating this. 

Last .1 7:43  Start to believe in Life After 5K.  See a few club member friends near finish. Can't find my "kick" but the last bit is downhill.  Over the finish line, I feel so happy to be done, and in a respectable time.  The next few minutes I am a phlegm machine. Sheesh, did I run with all that in my throat? 

So, I have a nice trophy, and a gift certificate to FootZone. (It's almost like getting prize money! I got paid to suffer  run!)  Obviously, this kind of reward makes the whole thing feel worthwhile, in a shallow kind of way.  But when I think I could have run just a little slower and still come in first in my AG, I know I never would want to do that.  

Piranha II Miles: 6.63
Comments
From allie on Sat, Nov 13, 2010 at 16:09:04 from 174.23.238.75

that is awesome, sno! nice job on the AG win. very cool. i had to laugh about the 'phlegm machine' -- one of the lovely side effects of the 5k.

way to go!

From SnoFlake on Sat, Nov 13, 2010 at 16:31:15 from 24.18.192.33

Great job Sno! Congrats!!!!! Hooray for the age group win! I still haven't posted my race report from the Salmon Days 5K (which took place in October), so thank you for the inspiration, lol! GO SNO!

From JD on Sat, Nov 13, 2010 at 16:52:23 from 70.96.78.157

Congratulations! AG win! Great pace! Dry feet!

From Bonnie on Sat, Nov 13, 2010 at 16:55:24 from 64.119.33.134

Congratulations on the AG win Sno!!! Amazing that you ran the same time!! wow!

From april27 on Sat, Nov 13, 2010 at 18:34:09 from 99.188.251.180

Yeah a prize for AG win! Great job!

From DaveL on Sat, Nov 13, 2010 at 19:11:38 from 209.206.250.53

Congratulations on your win! It was great to see you out there running your favorite race distance :P

From auntieem on Sat, Nov 13, 2010 at 20:23:00 from 98.247.176.184

CONGRATULATIONS! I am so happy for your fabulous race. You didn't win a turkey?

From nicole on Sat, Nov 13, 2010 at 21:03:11 from 76.22.105.167

WAY TO GO! That is awesome! And a trophy and a gift certificate to boot? You dominate!

From Barb on Sun, Nov 14, 2010 at 05:41:42 from 81.85.252.242

WAY TO GO SNO!!!! And to boot an AG win! AND, an epitome of consistency! And again, love your descriptions of the race. Felt like I was running or at least watching you from afar, as you ran the race. CONGRATS!

From Jason McK on Mon, Nov 15, 2010 at 11:20:58 from 63.255.173.99

I'd take 'paid to suffer', but paid to run does seem more fitting to the blog. Nice report!

From Carolyn in Colorado on Mon, Nov 15, 2010 at 11:25:47 from 24.8.167.243

Congratulations on the AG win! That is certainly a respectable 5K time. You can poor on some speed when you want to.

From rAtTLeTrAp on Mon, Nov 15, 2010 at 13:07:14 from 69.96.154.37

Nice work! Congrats on your win! Good report too, even with all the gooey details :)

From Dale on Wed, Nov 17, 2010 at 16:53:20 from 69.10.215.11

A belated nice job! Sounds like plenty of suffering. Just think of the fitness boost you'll get just from running it! And scoring some loot is always nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.980.000.000.005.98

Mid 40s, cloudy with patchy fog. Recovery run, w/ quite a bit of walking thrown in.  Nice morning.  I am very sore. 

Piranha II Miles: 5.98
Comments
From april27 on Mon, Nov 15, 2010 at 20:50:23 from 99.188.251.180

sore? how does a 5K make you sore (i realize you ran more than that and you were booking it) and a 20 miler you are cool with? Your legs are amazing!

I suppose you really do use different muscles when going for distance and speed.

From Snoqualmie on Mon, Nov 15, 2010 at 21:21:56 from 24.18.192.33

Specificity. As in, when do I ever run 8-something minute miles for 25 minutes straight? Charging up the hills, pounding down... That's why I was having fantasies about long runs during the race. Sweet, peaceful long runs....

From april27 on Tue, Nov 16, 2010 at 06:22:21 from 99.188.251.180

yeah i can see why you hate 5k's. LOL one day I will be as fast as you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

48F, light drizzle/heavy mist.  Recovery run #2. Very slow & easy. 

My legs still feel sore and weak, but at least I had no urges to walk, as I did yesterday.  I jogged a palindrome by the way: 7.21 in 1:27.  I am easily amused. 

Loved hearing some new music I put on the iTunes app over the weekend, most notably: "The ecstasy of dancing fleas" by The Penguin Cafe Orchestra and Bach Violin Partita no. 3 Prelude transcribed for harp, played by Catrin Finch.    

 

Piranha II Miles: 7.21
Comments
From Carolyn in Colorado on Mon, Nov 15, 2010 at 11:23:45 from 24.8.167.243

I love palindromes. I guess I'm easily amused too.

That seems long for a recovery run.

From Snoqualmie on Mon, Nov 15, 2010 at 11:29:35 from 24.18.192.33

I guess I call it a recovery run whenever I'm super slow and sore. But I actually felt like I could have run farther. Unlike yesterday.

From Barb on Mon, Nov 15, 2010 at 13:20:59 from 81.85.252.242

very, very amusing...you did a palindrome. OK, I have to confess that I googled palindrome to figure out what I was missing here. Yes indeed, very amusing! At least I now know it's not some sort of fancy workout!

From Mike on Mon, Nov 15, 2010 at 15:50:23 from 69.230.27.123

Go hang a salami. I'm a lasagna hog.

If you like Dylan and palindromes, then you may appreciate this.

http://www.youtube.com/watch?v=Nej4xJe4Tdg

From allie on Mon, Nov 15, 2010 at 16:22:52 from 174.23.238.75

todd erases a red dot.

emu fume.

From Snoqualmie on Mon, Nov 15, 2010 at 16:57:27 from 24.18.192.33

Those are good ones.

My favorite has always been: A man. A plan. A canal. Panama.

From allie on Mon, Nov 15, 2010 at 17:00:20 from 174.23.238.75

borrow or rob?

From Snoqualmie on Mon, Nov 15, 2010 at 17:05:56 from 24.18.192.33

How about one that mentions run, runners, or running? I'll work on it...

From rAtTLeTrAp on Mon, Nov 15, 2010 at 17:25:42 from 69.96.154.37

slap no poop on pals

From rAtTLeTrAp on Mon, Nov 15, 2010 at 17:26:29 from 69.96.154.37

nurses run

From auntieem on Mon, Nov 15, 2010 at 20:14:59 from 98.247.176.184

I am giggling.

From Barb on Tue, Nov 16, 2010 at 06:36:43 from 81.85.252.242

this is fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

45F, dry for 3 miles, then raining w/ some wind.  Slow, medium-long run. (I had some extra time this morning.)  Legs feel kind of heavy today.  

Yesterday, I was so disappointed to miss my run. But all the power was out in this neighborhood (windstorm), and even with a headlamp that is just too much darkness for me. 

Back in 2007 we had a massive power outage throughout the Puget Sound region and my power was out for 5 days.  I remember trying to go for a run and feeling completely terrified the entire time, like I was running inside a tiny bubble of light surrounded by endless outer-space-darkness, with an occasional rustling of  leaves, or the eyes of deer reflecting back at me. [insert shudder] I get the creeps just thinking about it.  

At least I had some extra time this morning to make up for the missed run a little.  Mr. Sno, poor dear, is very ill and is taking a rare day off from work so I didn't have to be on Mom Duty by 6:40 as usual.   

 

Brooks ST3 Miles: 10.12
Comments
From Metcalf Running on Wed, Nov 17, 2010 at 11:29:22 from 207.225.192.66

Nice miles!! I hope Me. Snow gets feeling better soon.

I have trouble with the darkness sometimes. But other times I like it, weird.

From JD on Wed, Nov 17, 2010 at 17:54:23 from 70.96.78.149

Nice running today. Way to take advantage of the extra time. Stay healthy!

Any opinion about Emergen-C? Do/have you used it?

From Carolyn in Colorado on Wed, Nov 17, 2010 at 18:53:41 from 198.241.174.15

I'm sorry Mr. Sno is sick, but I'm glad you able to find a silver lining in that particular dark cloud.

I was thinking that I actually prefer running in the dark because then not as many people see how dorky I look. But I don't like running in the dark at night, just running in the dark mornings.

From Snoqualmie on Wed, Nov 17, 2010 at 18:57:06 from 166.205.142.16

JD- I used to take emergenC but it has too much sugar for me these days. Vit D3 is the magic pill IMO. I'm talking about large doses, throughout the day. I have been under assault for 3 weeks and have done well. 4000-5000 iu per day for normal, 10000 iu for battle mode. It WORKS. But you also need to lay off sugar (inflammatory) and get sleep. That will be $200. -Dr Sno. ;)

From april27 on Thu, Nov 18, 2010 at 09:57:02 from 165.138.243.1

Carolyn--I feel the same way about the dark. Morning dark is better than night dark. LOL

Sno--that does sound scary! There are some parts of my morning runs that are dark like that. Areas where there is no light just my little bubble of light. The rustling of racoons can be scary! But it is only for a block or so at a time so it isn't too big of a deal.

From rAtTLeTrAp on Thu, Nov 18, 2010 at 10:35:40 from 75.196.113.68

Funny, I blogged the same thing about heavy legs yesterday :) You made a good choice not running on Tuesday morning. I should have done the same because it didn't work out well for me.

Nice miles this week, especially with Tuesday off.

From JD on Thu, Nov 18, 2010 at 12:07:30 from 70.96.78.149

Thanks Doc! :-)

From Snoqualmie on Thu, Nov 18, 2010 at 13:18:14 from 24.18.192.33

After thinking over what I wrote, JD, I have to confess that I believe there is a lot more to my good health than taking vitamin D and sleeping enough. I regret that I may have sounded flippant or shallow. In fact I do a ton of stuff now that I didn't do for most of my life. I used to get colds or flu that would last for *weeks*. I just cannot afford to be sick like that anymore; there is so much I want to do in life and I'm really feeling the years now. So I become almost obsessive about researching any possible health improvements I can make.

Mr. Sno was kind of sick over a week ago, and then last week they had massive layoffs at his company. He didn't get cut, but he had to fire a guy who has worked under him for 27 years. My mother used to always say, "you'll never get a cold unless your heart is broken." If there is a way of wording that for guys I think it would explain why he not only had a relapse of his cold but got even sicker. Now he has a fever and a violent cough. He's taking plenty of vitamin D, thanks to me barking him about it continuously. But the mind and the body *both* have to heal, you know?

I had that little cold a couple of weeks ago, but I was able to shake it pretty quickly. Still, I see now a connection between the cold and some stress I was under. (Read tomorrow's post for details - I'm going to tell about something I've been keeping to myself but which now I feel like sharing - stay tuned!)

Now you can bill *me* - for therapy. ;)

From auntieem on Thu, Nov 18, 2010 at 13:31:36 from 98.247.176.184

Yes, dark is dark! We live on a very unlighted street, and the park is even less lighted (not at all), so headlamps are really the only way.

Nice you were able to take advantage of hubby's illness in such a productive way for yourself! Best wishes for his health.

From JD on Thu, Nov 18, 2010 at 13:51:56 from 70.96.78.149

Thanks Sno - I think stress plays a big part in a persons well being/health, as well as diet, exercise, and a multitude of others things. The reason I started running again 2 or 3 years ago is because I was getting sick all the time. I've never been one to get sick often so I know something wasn't right. Regular exercise has made a huge difference, along with all the other healthy habits I've picked up. I don't remember the last time I got sick, besides a couple of short term skirmishes that felt like something was coming but then went away after a day or two.

It seems you've mentioned something before, having to do with this time of year, that is a stress related. I look forward to hearing about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.810.000.000.006.81

37F, windy at times, showers.  zzzzzzzz.....

Asics Piranha Miles: 6.81
Comments
From Barb on Fri, Nov 19, 2010 at 07:13:38 from 81.85.252.242

oh man...I was looking for the continuing chapter of yesterdays comments! Maybe the zzzzzzzzzzzz........... means you are sleeping and too tired to expound.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, as my usual Friday-day-off.  But with the extra minutes I thought I'd share something that has been going on in my life the past 3 months. It's the internet, and neither you nor I have to be embarrassed or uncomfortable if I start crying.  ;)


Anyone who has read my blog for a while has heard about many of the adventures of my Bengal cat Dandelion, aka Danny, aka The Cat Who Must Be Obeyed.  It's time for me to share that he is gone, probably forever.


I don't remember how much of the summer events I shared, but we had some incidents with him disappearing for great lengths of time.  During that time I tried for about 6 weeks to keep him inside.  He was miserable and drove us all crazy with howling and peeing. After a long talk with my vet, we decided to let him out again.  


Then these raccoons started coming around.  They were actually in my house once, and I caught them at the cap flap outside as well. Danny was pretty freaked and would no longer come in the cat flap. We obeyed his new command to be let in and out the front door whenever he chose.  


Towards the end of summer, he went out and did not come back. 

Later that week, the following note was posted on our community website bulletin board, about a little black and white cat - not mine - who was attacked: 

"As a follow-up warning to the last posting about the raccoons attacking the cat in our yard, it is worth noting that these raccoons were, without a doubt, hunting this cat to kill it.  They were also very persistent and unafraid of my intervention.  With me standing near the badly injured cat (brandishing a broom handle and flashlight), they repeatedly tried to attack the cat from different sides.  Were I not concerned for the cat (and this not very loud and in my yard in the middle of the night), it was interesting and seemed similar to the way that lions or other pack hunters bring down their prey.  The point is this: raccoons on the Ridge are hunting cats (and maybe small dogs), so keep yours inside at night if you want to keep them."

Danny is gone, and the raccoons are also gone. It has been agony not knowing what happened to Danny, and imagining the worst.  On top of the worry, I am constantly missing him.  He was the most affectionate, most endearing cat I've ever had. 

One of my favorite memories of Danny is how he seemed to know when I would come home from my runs on weekdays: he would "ambush" me from my neighbor's bushes and then jog the last little bit by my side, purring his little head off the whole way.

A couple of weeks ago, I was missing Danny and went to a local cat show just to be around some Bengals. I also wanted to meet some breeders. I knew I wanted to have another Bengal in my life, and was thinking I might be ready by Spring.  But being around cats and being crazy-lonely for a cat you once had has a way of skewing fate….  Next week I will be getting another Bengal. He could never "replace" Danny of course.  But I am so excited, and I feel like an ache is finally going to subside. The circumstances of me getting this new Bengal are complex and probably boring, so I'll just say that I got really lucky.   

For a glimpse of what I've been missing, and will soon have back, watch A Day in the life of Bengal Cats.  (Keep in mind as you watch that these are not kittens; Bengals are that playful for their entire lives.)  This one is good too: 20 Bengal cat games.

In memory of Dandelion, the best cat I ever had. 

photo 

Comments
From JD on Fri, Nov 19, 2010 at 14:12:26 from 70.96.78.149

Nice eulogy to Danny. Congratulations on the new soon to be addition to your family. I've had a lot of dogs and cats come and go in my life and I always find solace in the fact that my pets are a part of my family and have/had a great life with us.

From DaveL on Fri, Nov 19, 2010 at 15:33:50 from 209.206.250.53

Your cat sounds like he was a terrific companion. I've had a couple amazing and empathetic pets over my life and it is very, very difficult to lose them.

We have lots of raccoons here too. They hang out on the back deck hoping for cat food. I shoot them with a Daisy Red Rider (tm) BB gun when I can, but it scarcely bothers them. I may move up to a larger caliber chemical reaction fueled gun at some point.

On the flip side I find the raccoons cute and endearing in a way. But then I remember how much I really want a coonskin cap ...

From Metcalf Running on Fri, Nov 19, 2010 at 17:01:11 from 207.225.192.66

Sno, I'm so sorry for your loss. Our pets are such a big part of our lives and they will always be remembered. I'm happy to know that you will soon have another playful friend.

From april27 on Fri, Nov 19, 2010 at 20:56:13 from 99.188.251.180

I'm sorry for your loss. I can only imagine how losing a cat may feel. Especially when you really don't know what happened to him. What will you name your new cat?

From Carolyn in Colorado on Sat, Nov 20, 2010 at 11:34:11 from 24.8.167.243

I'm so sorry for your loss of The Cat Who Must Be Obeyed. You wrote a beautiful tribute to him. I hope the new cat brings you joy.

From Bonnie on Sat, Nov 20, 2010 at 13:19:55 from 209.183.236.178

Oh Sno, I am so sorry. I really do understand what you are going through. I still think of my lost kitty friends, many of them have been gone for many years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.350.000.000.0020.35

High 30sF, partly cloudy.  Endurance run.

Ran around the Ridge for a bit, then down to the club meet-up.  Just 3 of us there, and no one at my pace, so I continued on to North Bend on my own.  Found a friend of mine there and we ran together and explored new roads for 5 miles.  Then back to Snoqualmie and up the Leg Builder Hill to home.  

It was a gorgeous morning.  Chilly, but dry and very scenic. Mt Si has a cap of snow right now.  Nice smells in the air.  Great run.

 

Piranha II Miles: 20.35
Comments
From Carolyn in Colorado on Sat, Nov 20, 2010 at 15:36:20 from 24.8.167.243

Your endurance is amazing.

From JD on Sat, Nov 20, 2010 at 16:55:44 from 67.186.212.213

Great long run!

From auntieem on Sat, Nov 20, 2010 at 21:10:41 from 98.247.176.184

Perfect running weather!

From april27 on Sun, Nov 21, 2010 at 11:09:55 from 99.188.251.180

Wow less and les people seem to show for your club runs? Great 20 miler!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.530.000.000.002.53

31F, cloudy w/ an occasional flake of snow coming down.  Recovery run. Short & sweet. 

Asics Piranha Miles: 2.53
Comments
From allie on Sun, Nov 21, 2010 at 13:05:32 from 174.23.238.75

i will trade you your occasional snowflakes for the half foot of snow currently perched on the top of my car.

nice ahort & sweet run. good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

26F, occasional falling flake, less than 1" snow on the ground (much more now). Yaktrax run!  

Something about Yaktrax I don't like: they don't work as well on minimalist shoes. I can feel the straps/cords.  Still, very pleasant run. Some slippery spots w/ ice on the street, but easy to spot.

Introducing Pilot, my new cat - a little ball of love and fun.  

IMG_0295 

Brooks ST3 Miles: 4.20
Comments
From rAtTLeTrAp on Mon, Nov 22, 2010 at 13:06:12 from 75.196.50.65

cute cat, and I don't even like cats ;)

I gotta go google yaktrax now...

From nicole on Mon, Nov 22, 2010 at 13:22:31 from 128.208.244.70

Oh my gosh that cat is so precious! How old is he? I love his name!

From JD on Mon, Nov 22, 2010 at 13:52:18 from 70.96.78.149

Beautiful cat! You can see in his face he's ready to take charge of things.

From Snoqualmie on Mon, Nov 22, 2010 at 15:14:06 from 24.18.192.33

Nicole - Pilot is almost 19 months old. His breeder named the whole litter after characters from some show called "Farscape." Never seen it myself but I ordered it on Netflix just so I could see who he's named after.

He is an absolute doll. Even the one negative behavior he has is pretty charming: if I tell him I'm leaving the room (he is sequestered in my bedroom for now) he launches his little body onto my leg, yowling. I have a deep scratch from the first time he did it and I wasn't prepared. Now I leave quietly. Bengals are super smart and do the cutest things. I'm teaching him to fetch.

From auntieem on Mon, Nov 22, 2010 at 18:27:43 from 98.247.176.184

Sno: Pilot is adorable!

I'm coming your way within the hour! Want to run tomorrow? I believe I'll be in seattle area until Wednesday night.

From Snoqualmie on Mon, Nov 22, 2010 at 19:08:38 from 24.18.192.33

Oh my goodness - I hope you have 4 wheel drive! Thank you! For one thing, my running time tomorrow is 5-6:30 AM, so I'm not sure you want to schlep out here early enough for that. But honestly, I am so slow for you. Thanks for asking though! Drive safely!!!

From april27 on Mon, Nov 22, 2010 at 19:21:15 from 99.188.251.180

aww he looks so fluffy and cute!

From Metcalf Running on Mon, Nov 22, 2010 at 22:21:39 from 97.126.137.52

Lovely new cat!!

From Bonnie on Sat, Nov 27, 2010 at 17:11:35 from 184.98.79.147

I LOVE HIM!!! He has an awesome personality, you can just tell!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.000.004.66

18F, clear & starry w/ moonlight on snow.  Objective: safety!  (Not ending up on my butt or under someone's skidded-out car.)  Very beautiful run, though very slow.

The good: plowed roads that had a thin layer of snow on top for traction.

The bad: times when I had to use the sidewalks, about 6-7" deep in new snow; wearing my old Nikes so the Yaktrax would be comfortable (felt like feet encased in plywood). 

The ugly: roads where the plow had been that were bare ice. (Locals: stay away from Laurel Ave!)

Crosstraining: getting into all my layers, getting out of all my layers, shoveling my sidewalk and a path on the driveway. 

Comments
From allie on Tue, Nov 23, 2010 at 13:14:01 from 174.23.238.75

nice job getting out in that weather. "safe and slow" is a great plan. it is seriously a project to suit up in so many layers. then when it is finally time to run, you realize you can barely move. ahh, winter.

From Metcalf Running on Tue, Nov 23, 2010 at 13:50:38 from 207.225.192.66

Nice run! I think any run when the weather is bad is a good run!!

From Carolyn in Colorado on Tue, Nov 23, 2010 at 17:21:20 from 198.241.174.15

That sounds like quite a workout, all things considered.

From Bonnie on Tue, Nov 23, 2010 at 17:24:33 from 128.196.228.134

Glad you are safe my dear! Sorry about the lack of safe road ... come see us!!!!

From nicole on Tue, Nov 23, 2010 at 19:19:11 from 76.22.105.167

You are so amazing. Was it still so windy when you went? Last night I went outside to build a snowman and I lasted about 1 minute, even with a billion layers on. The wind was bone-chilling. Way to go!

From Snoqualmie on Tue, Nov 23, 2010 at 21:33:35 from 24.18.192.33

Nicole- no, not much wind here. We get blasted when it comes over from E. Wash., but not as bad when it's hitting you guys hard. It's just SO cold. Another Michelin Man run tomorrow.

Bonnie- thx but I stll take this over sun/warmth. I'm "special" that way ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

12F BRRR!!!!  Roads: covered with ice and snow.

I'm guessing on the mileage. My Garmin literally froze. It's back to life now, thank goodness.  I got a super-late start, mostly from fear I think.  But it's going to be a long, hard La Nina winter so I need to toughen up mentally for this.  The run wasn't too bad, coldwise.  My eyes burned with cold at first and there was a steady stream of tears, but once I got going only my feet were unhappy.  I don't like wearing these heavy, stiff old Nikes but otherwise, in my minimalist shoes, the Yaktrax cut into my feet too much.  

Winter storms in Seattle:  1) Snow is infrequent; we don't know how to drive in it. 2) Because of our temperate climate, the ground is almost always warm when the snow first hits and so we begin with a layer of ice as the first flakes melt and refreeze.  3) Hills, hills, hills.  

Comments
From Barb on Wed, Nov 24, 2010 at 13:18:51 from 81.85.252.242

I've never had the experience of running in really cold weather. I think I would majorly wimp out. Way to put in some 'frozen miles'!

From nicole on Wed, Nov 24, 2010 at 13:34:03 from 69.91.186.114

You are so brave. The sidewalks/streets in my neighborhood are death traps.

From Bonnie on Wed, Nov 24, 2010 at 13:55:52 from 64.119.33.134

Happy Thanksgiving Sno ....

From Dale on Wed, Nov 24, 2010 at 15:05:12 from 69.10.215.11

It hit 5F last night before I went to bed. I was happy to see 11F this morning when I woke up. Crazy to think its still fall...

From KP on Wed, Nov 24, 2010 at 17:01:21 from 65.208.22.25

ack! ahhhh... that is COLD!

From april27 on Wed, Nov 24, 2010 at 17:27:13 from 99.188.251.180

wow I don't see it that cold by you that often! that is crazy! I guess I know what I will be getting soon enough!

From Snoqualmie on Thu, Nov 25, 2010 at 00:14:50 from 24.18.192.33

Bonnie (and all) - Happy Thanksgiving to you as well! Enjoy your loved ones tomorrow!

From Kelli on Fri, Nov 26, 2010 at 10:37:25 from 71.219.65.246

OH MY, you are tough. I just can not make myself go out there in this freezing weather. It takes so long to get warm after, I just dread even thinking about it. WAY TO GO!!!

Hope you had a great Thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ski day! :)  Then turkey at friends'.  

Comments
From april27 on Fri, Nov 26, 2010 at 15:04:17 from 99.188.251.180

Fun!

From JD on Fri, Nov 26, 2010 at 21:01:14 from 67.186.212.213

Skiing! I miss skiing! Great way to be in the mountains.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

30s, 20s & 30s again....  Snoqualmie Ridge into old Snoqualmie and North Bend, then back up the hill and more running on the Ridge. 

Slim pickins at the running club. The park where we meet was so covered with ice that anyone who did come would think it was a death trap.  

I got onto the SVT and found better footing there, but the trail got snowier and snowier as I went out from North Bend and eventually I had to give up on it.  It is much icier in the valley than here on the Ridge.  I saw a friend of mine on the trail and we decided to get in her car and go run back up on the Ridge. I don't know how I got so lucky, because the Leg Builder Hill would be pretty awful to climb. Coming down was scary enough.   

I don't like this low mileage, but considering all the white stuff we had this week I guess it's not too bad.  It's going to be a long, hard La Nina winter so I hope I cope better in the weeks/months to come.   

Piranha II Miles: 15.40
Comments
From april27 on Sat, Nov 27, 2010 at 18:23:23 from 99.188.251.180

Great job on the not that long of a long run run. LOL

From allie on Sat, Nov 27, 2010 at 22:01:53 from 174.23.238.75

great run. you are always so consistent with your saturday long runs.

ah, la nina...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.190.000.000.005.19

35F, clouds and light, patchy fog. Easy run.

(DEEP BREATH....)  I'm taking an extended leave from the blog, dear friends.  I've tried "minimizing" my blog time this fall and that has been a complete failure, since I inevitably slide back into spending more and more time here.  You're like potato chips, can't have just one or two. 

I had a lot more down time this past week because of the snow closures and the holiday. It was a good time to relax and reevaluate my schedule, the newest development in which is that I will be "going back to work" so to speak, which just means I'm going to have a regular gig (harpist) again.  It also means I will put my harp website back up, which means the freelance jobs will start rolling in again. I've been flying under the radar for a few years now, since homeschooling my daughter made it hard for me to accept a lot of jobs.  We're still homeschooling, but her increasing independence (and my increasing desire to return to work) have made me think this might be the right time to make some changes. 

Running: there will be no change. I'm still going to push the mileage as close to 50+ mpw as I can, run in all weathers, enjoy my 20 milers on weekends, and work towards that BQ.  Anyone can PM me if they want to check in and say hello.  Many of you already have my private email and I would love to keep in touch with you.  And I'm sure I'll sneak back and check on your blogs from time to time. 

Naturally I have to gush a little about how much I've enjoyed you all and appreciated your kindness, wisdom and support. Especially you guys on my Favorites List, thank you, thank you, thank you for all you have taught me and for your friendship.  

Maybe I'll be back again, if I find I've got more time, or if I just can't live without you!  :)    Happy holidays, and happy running to you all. -Sno

Piranha II Miles: 5.19
Comments
From allie on Sun, Nov 28, 2010 at 15:55:52 from 174.23.238.75

deep breath...[hard to swallow]...not happy with this announcement, but of course i respect your decision. i have always enjoyed reading your blog and i love the unique humor that you incorporate into your posts. best of luck with your harpist gigs and other fun life commitments (you are spewing with talent). you are a rock with your training; your consistency and determination has inspired me. if nothing else, please post again when you get your BQ...i know it's not far off!

here's to knitting, monkeys and soccer...

From JD on Sun, Nov 28, 2010 at 15:56:47 from 70.96.78.149

I'll miss your daily blogs. Good for you for stepping away from the blogging a bit. Whenever I'm running in the rain or fog I'll send a little vibe your way!

From Dale on Sun, Nov 28, 2010 at 16:31:26 from 69.10.215.11

Well, enjoy your time off, but know that we'll all be going through withdrawal pretty soon! Have fun back at work (a phrase I never thought I'd say!).

From Bonnie on Sun, Nov 28, 2010 at 20:01:29 from 64.119.33.134

Good luck back at work Sno, I will miss you greatly, you and my morning cup of coffee are interwoven.

I will keep in touch. xo

From Snoqualmie Ridge Runner on Mon, Nov 29, 2010 at 00:53:04 from 24.16.49.114

I hear you and will keep an eye out for you at the ridge and hopefully see you on Saturdays soon...

From april27 on Mon, Nov 29, 2010 at 17:51:51 from 99.188.251.180

You are so brave to walk away from us! Or put us on hold for a while.

Going back to work is a great idea! Also glad to hear that you will continue running and your quest for BQ. When that happens PLEASE post--as I would love to read about it! (or you can email me directly)

From Metcalf Running on Tue, Nov 30, 2010 at 09:35:21 from 207.225.192.66

Dear Sno... I will miss reading your blog and hearing all you running and life adventures. Enjoy your new andventures, you are such a talented women!

From SnoFlake on Tue, Nov 30, 2010 at 22:22:44 from 24.18.192.33

I will miss reading your blog posts! You are awesome!!!

-SnoFlake

From rAtTLeTrAp on Tue, Nov 30, 2010 at 23:12:06 from 76.121.76.165

Oh, you know you're gonna miss us too much to stay away for long. I know I'll miss reading your blog while your'e gone :(

See you soon I hope...

From Snoqualmie on Thu, Dec 02, 2010 at 11:38:09 from 24.18.192.33

Thanks for all your kind thoughts, everyone! I miss you already, but no regrets. See you on the roads perhaps! :)

From Barb on Wed, Dec 15, 2010 at 06:49:47 from 81.85.252.242

Well, here it is Dec 15 and the first time in probably 3 weeks since I've checked out your blog. I haven't checked out ANYONE'S blog as I've been so busy with Thanksgiving, Christmas coming, school events, work responsibilities etc.

I will indeed miss your blog. You've been such an encouragement to me in becoming a more serious runner.

Let us know once in a while how you're doing! Take care friend.

From Snoqualmie on Wed, Dec 15, 2010 at 11:34:05 from 24.18.192.33

I still hope to meet you someday, Barb! Maybe SF Marathon in 2012! Happy holidays, and happy running!

From rAtTLeTrAp on Thu, Dec 30, 2010 at 15:50:48 from 75.196.24.194

Still missin' your blog. Hope you had a wonderful Christmas!

From KP on Thu, Dec 30, 2010 at 16:04:55 from 65.208.22.25

I miss your monkeys!

Happy New Year, Sno!

From Snoqualmie on Fri, Dec 31, 2010 at 19:40:24 from 24.18.192.33

Happy New Year to you as well! Things are going well for me, as I hope they are for all of you as well.

Latest discovery: XC spikes for icy conditions. I still like my Yaktrax best for snow, but the spikes do better than anything else on ice. Cheers!!

From rAtTLeTrAp on Mon, May 02, 2011 at 23:15:23 from 24.22.239.183

Keep an eye out for the Light At The End Of The Tunnel Marathon. It's right in your neighborhood and registration opens pretty soon...

From Benn Griffin on Thu, Jul 19, 2012 at 16:27:38 from 96.233.182.149

Hey, Sno - wanted to know what's up and how your training/running/racing is going!

Benn

From Snoqualmie on Fri, Jul 20, 2012 at 11:42:40 from 50.135.46.205

Hi Benn! Aren't you nice to check up on me! I'm doing fine and still running strong. But I missed my run this morning for one of the only two weather conditions I won't go out in: lightening storm. (The other is ice storms.) :( How are you doing? Thanks for checking on me. :) Sno

From Dale on Fri, Jul 20, 2012 at 11:48:22 from 69.10.215.11

Lurker!

From Barb on Fri, Jul 27, 2012 at 12:09:57 from 75.40.23.2

Hey Sno...glad to see that you're still running!!! SF 2012 is this Sunday! You gonna be there? Never know...had to ask :-)

From Benn Griffin on Sat, Jul 28, 2012 at 05:25:51 from 174.252.52.64

Sno- I am the same way. Lightening and hurricanes are the only conditions I do not run in. I am doing well. Just finished my sixth marathon/ultra of the year at 1am. Then drove to Boston to run the Color Run. I am running a 50 mile trail race in September and then BayState marathon in October and First Descents marathon in Deleware in December.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1684.41191.6726.8729.081932.03
Brooks ST3 II Miles: 506.89Vibram Five Fingers KSO Miles: 8.58Brooks ST3 Miles: 175.33BF Miles: 1.00Lunaracers II Miles: 81.60Mizuno Wave Universe 3 Miles: 71.95Triax 12 II Miles: 6.05Asics Piranha Miles: 536.83Brooks T6 Miles: 27.21ST3-M Miles: 221.05RunAmocs (Softstar) Miles: 16.23Piranha II Miles: 219.53
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