Trees Are Important

I ran among the big trees today. This grove of towering giants
seem out of place in suburbia. For some reason, unknown to me,
the Oregon loggers left them standing.
Trees are a runner's friend. A major source of oxygen. They also provide shade, quietness and beauty.
I expect they will slowly disappear - one by one, chopped down to protect nearby houses and roadways. Till then - I will treasure them.

Fossilized trees found in Gilboa, New York date back 385 million years ago.
The Wattieza was a fern like tree that grew over 25 feet tall!

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What Was I Thinking?

In Tuesday's newspaper was a note from a local running store looking for runners to join their Thursday group. Any level.
Daringly, I emailed them asking for more info - like times and length of runs.
The reply stated the runs were done mostly on the track and that the group was called The Performance Group. There was a link to a coaching site for times and locations. Their list of coaches included Nick Symmonds.
What was I thinking?
Punishment:
2.5 miles on the treadmill at an 8:40 pace.

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Online or Journal

I've been using Cool Running's log for years. (First entry - Dec. 2001) I like the program because you can download your running log into Excel and save for offline viewing.
Recently I also started using Breaking The Tape's log because they have some nifty Blog scripts you can include on your web page (see my sidebar) that dynamically updates your runs.
The writers of RUNNING WITHIN highly recommend keeping a logbook. And not just to keep track of the miles but for mental notations. (Emotional - spiritual?)
You could also do some sketching and add pictures and mementos.
I'm thinking of picking up a small blank book journal tomorrow...

Overtraining

The ABCs and running series: Today's topic "Overtraining"
When I first started running I was a tad over zealous. I wanted to run breathless and carefree instantly! By overtraining, I found out the hard way – a sudden increase in activity had the reverse effect on my conditioning.
I was unable to sleep. My morning heart rate would be racing. And I was in pain - sciatica and the dreaded plantar fascitis. Eventually, as I read more, (Runner's World Mag) I began to figure it out. Rest is a good thing!

Examples of overtraining:

From( Dr. Kenneth H. Cooper's - Antioxidant Revolution)

• Changes in your sleep patterns, especially insomnia


• Longer healing periods for minor cuts and scratches


• Fall in blood pressure and dizziness when getting up from a prone or seated position


• Gastrointestinal disturbances, especially diarrhea


• Gradual loss of weight in the absence of dieting or increased physical activity


• Greater than usual increase in heart rate during a standard exercise session


• Impaired mental acuity and performances or inability to concentrate


• Inability to complete routine exercise training sessions that were no special challenge previously


• Increase in resting heart rate (recorded early in the morning)


• Excessive thirst and fluid consumption at night


• Greater susceptibility to infections, allergies, headaches, and injuries


• General loss of enthusiasm, drive, and motivation


• Loss of libido or interest in sex


• Irregular or no menstruation in premenopausal women


• Muscles and joint pain


• Sluggishness that persists for more than 24 hours after a workout

Overtraining can affect your immune system too.

Strategies
Jeff Galloway suggests replace running with cross training. Choose activities that don't put stress on the same muscles used for running. Try swimming, biking, rowing, upper body weightlifting and even walking.
And then there's the not so simple solution - add rest days!
The question I often battle with is, "How many miles should I run in a week?" I feel obligated to run more because other runners are - bad! Woody Green explores this question and concludes - "Trying to get a certain number of miles in per week may be the most common road to overtraining there is."
" No runner should feel inadequate because they don't sustain a particular weekly mileage. "

Bottom-line
Every once in awhile take a break and run less! It might just produce a PR you never thought possible.

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U R What U Eat

Finally getting around to reading Fast Food Nation.
[Not quite - Fast Run Nation.]
I have a scrolling list of books I want to read - as usual, not enough time. Maybe I should start listening to books - instead of tunes when I run. (Any suggestions?)
Anyways, the intro to this book gives clues to what the book is about -> OUR WANT FOR JUNK FOOD IS GREAT . 
"The typical American consumes approximately three hamburgers and four sides of fries every week!" (This data is five years old.)
And I don't eat at McDonalds - so someone is eating more than 3 hamburgers a week.

Fries: Large 450 (cals) with 24.6 (g) Fat

--

After reading that - ran 5.3 miles by the river. I notice they have torn up much of the old asphalt path and replaced it with concrete....

start to finish

incense

swallows dive under the bridge

tag along - the shadow of a power line

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Summer Solstice

Today is the longest day. (Most daylight hours in the Northern Hemisphere.) So get out and enjoy it!
Early morning runners my not be so joyful.

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River Loop Run

Explored on foot - another local roadway. Incredibly beautiful morn - ran 6.4 miles. I didn't want to stop...
There is not as much traffic now as school is out for the summer - yahoo.
I intentionally ran past the strawberry field but didn't get a chance to find any free ones as the field was busy with pickers.
I was lucky enough to take the Garmin (Forerunner 305) with me. I found I can wear it like a glove in my hand. It is just too big for my small wrists. It helps me keep a steady pace - something I must learn. I never have any steam left by the end of a race - bad!
Forerunner users:
My friend is working on software that lets you see detailed street and aerial maps of your activities from your Garmin ForeRunner. You simply export your history from the Garmin Training Center software. (Affordable too)

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Exfoliation Challenged

Ask me anything about exfoliation and I can probably tell you.
The time had come to make use of my facial gift card. (Didn't I get it for Christmas?)
I now know the what, where and why of exfoliation.
The esthetician firmly declared I was severely under exfoliated! I kept trying to get her back to the issue of my Sun Damaged skin, but she continued to endorse the benefits of a good exfoliation.
I felt like a test subject as she proceeded to try out her techniques on my face.
First a soft lather with a buffer brush. (Apparently, if you have a power toothbrush you can use one of them. (Perhaps with a softer brush?)
Next up, a mixture with spherical beads, vigorously swathed across my forehead and chin. She declared - "you shouldn't get these in your eyes."
Then a fruit enzyme peel of Papain and Bromelain. She said, Years ago pineapple workers noticed their fingerprints were disappearing - apparently from enzymes in the pineapple. Geez

I never did get her to talk about sunscreens.
But I'm still able to smile and my face is glowing.
PS. The face, neck, and shoulder massages with Oil of Rosewood were heavenly. (Thanks FS)
Image credit Merck Manual online

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The Goddess of Victory

The ABCs and running series:Today's topic "NIKE"
There is one word synonymous with running -> NIKE. But how did this phenomenon come about?
The birth of a cushioned lightweight shoe!
As a runner I know how important the fiber between me the road is.
The first waffle shoe was developed by Bill Bowerman.[A track coach] Together with help from his friend - business savvy, Phil Knight they co- founded the NIKE company.
(Phil was actually coached by Bowerman - running a 4:10 mile.)
The shoes were marketed to the public for soccer/football players first. But it wasn't long before other athletes said, "Hey I want a pair of those!"

"Soon Bill was pouring rubber into his wifes waffle iron, creating the modern running outsole. This was no accident. Nor was it luck. Bowerman was always looking for ways to give his runners an edge." - nikebiz

The first shoe "moon shoe" appeared on the market in the early 70s. They were worn at the 1972 Olympic Trials.
In 1973, Steve Prefontaine become the first major track athlete to wear Nikes.
BY 1978 NIKE shoes were mainstream for most athletes. And even though they now sell products other than shoes, the shoe recognition still continues.
Incredibly, the Nike Company was first established here in Eugene, Oregon - but pulled up stakes and left. (I spoke with a seasoned local runner who said the city was not supportive of the company???)
By 1979 Nike sold almost half the running shoes bought in the United States, and the company moved into a new world headquarters building in Beaverton, Oregon.
A big loss for Eugene...

The name NIKE is from Greek mythology. She was the goddess of victory. Her image on Greek pottery and statues portray her as a winged goddess. The wings supposedly symbolized the fleeting nature of victory...

Right image credit

A Headless Nike Statue

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Energy Sources

Where did you get your energy from today?

This morning's top 5 energy sources:

*coffee {vital}
*pushing my calves - to take up the slack
*allowing the power in my hips to propel me
*tunes {Chemical Brothers to The Killers}
*releasing the path - letting it slip away beneath my feet

Motivational quote on Energy Flow


start to finish

cottonwood and foxtails

jail kids picking up trash

river...the river

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Are Runners Green?

Going green is emerging as the #1 fastest growing trend. But how is this affecting runners?
In the latest Runners World there was a story about an Ecomarathon runner. He's a fellow who runs marathons just for the fun of it - taking pictures and picking up trash along the way. Kewl.
Unfortunately, he travels mostly by Jet to enter foreign races. If he wants to be a greener he should be running to his next race.

An article in New York Magazine explores some interesting options for going green.

"Green is the new black. Green is the new red, white, and blue. And green is the new green, or at least a new means of getting people to plunk down more of it. To some, the green consumer is an oxymoron (they might even drop the oxy). The real solution, they say, is to consume less."

Their list includes, a bat house (great idea), a solar powered bag (I vote for anything solar powered) and a toilet-top sink. (I think they use these in Japan.)
Proudly, I can say I have tried #8 and #9
As a runner I think we are already zero-carbon! We can even buy shoes with soles made from rubber tires and shirts, caps and socks made from recycled soda bottles.
Bravo
Now if I just had time to hand wash my t-shirts and hang 'em outside to dry...

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Remembering Race Days

I wish I had written down the details of my first race. It was so long ago - I can hardly remember the euphoria.
When I read this account of Sarah's First 5 K I was flooded with memories of past races; the good and the bad, the slow and the fast, the weird and the wild!

Excerpt

"The announcer started counting down the minutes, and still more and more people kept lining up. I could barely see the start; I stood on my tip-toes and couldn't see the end. My eyes teared up, and I started stretching to calm myself down."

Thanks Sarah for sharing your moment with us.
~

Today's run was an out and back (my favorite) 6 miler. 75% humidity made it somewhat warm - wanted to toss my cap off.

start to finish

new cedar fence

2 wagon wheels

lost rabbit sign - sad picture

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Athletic Quotes

Nike Prefontaine Classic Quotes
(06-10-2007)
Nick Symmonds - after winning the 800 meters.

"I must have been a serious underdog."
and
"Eugene is the best place in the world to train."

Thanks Nick and congratulations on your win!

A picture of Nick Symmonds - check out his thighs!

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Masters

The ABCs and running series: Today's topic - "Masters."
Who and why are we called masters runners? Apparently as runners age, they slow down. So to be fair, a Masters category was developed. Once you pass the 40 (35), you can start competing with other {older} runners. {And let me tell you, many of these runners are FAST.}
Most races nowadays have the usual 5 year divisions and include a Masters category in the top finalists. {Male and female.}

"If we did not slow as we aged, there would be no reason for a masters movement."
- Hal Higdon

Canadian Earl W. Fee suggests in his book How to Be a Champion from 9 to 90 that the secret of success in masters competition is to age more slowly than the other competitors in your age division. {Brilliant hypothesis}
I have not read his book {yet} but from my experience I would say one way to slow down the ageing process is to maintain a normal body weight for your height!
As I peruse the results of local runners in my age category, I take note of who is stepping up to the next class or who is leaving my age group. {Sort of silly, as you never know when someone new will appear.}
It's inevitable that I will catch up to them - unless of course, one of us go on the injured list or I die trying...

You know you're a Masters runner when:

A runner passing you looks 16 but is actually 30.
You put on glasses before you pin on your bib number.
Happy Hour is nap time. {Or supper time}
The next day -> everything hurts.

10 tips that might help you live longer.

Masters' Records

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Eugene Challenge Mile

No T-shirt this year - a Eugene Challenge Mile coffee mug instead.
I suppose the rain was responsible for the very low turn out for yesterday's race.
{It rains this time of year.}
There was a $1,000.00 cash bonus to the first woman who finished under 4:36.00
The fastest female crossing the finish line was at 04:57.88 {She did win $300 for first place female - age 30.}
I won a pair of short shorts!

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Warm-up or Relax?

I just started reading Running Within - A guide to mastering the body-mind-spirit connection for ultimate training and racing.
Chapter Two is titled - Relaxing to Excel.
I can't ever remember relaxing before a race. Warm-up routines and relax? Is this possible?
At the start line I pick up vibes of excitement from other runners; (the not relaxing ones) this only accentuates my own nervous energy. RELAX...I dont think so.
Guess I will have to finish the chapter today to find out if this technique works.
Race time 7 PM.

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City Running

300 SW Yamhill St. Portland Oregon

There's a part of the city that talks to me at a visceral level. Trolley doors open, trucks back up, chatter and life amplifies between towering buildings.
A passerby - I walk through this distinctive cosmo... to a concrete walk that follows the river. As I run across one of the bridge decks; there is no escaping. For the sounds I hear, are the heart beats of this city.

postscript

Home Sweet Home ~
Contented this morning - running through suburbia once more.

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Riding the Rails

I will be following the dusty steel rails up to Portland. [Amtrak -" Stop the World."]
And will be away from my PC for a few days so Monday's usual post will be postponed - but not for long.
Have a great week and thanks for stopping by.
~
My 6 miler this morning was along the Willamette River path. Today is State Parks Day in Oregon so free day use, one-night camping. I see it's also National Trail Day - so no excuses, get outside!


start to finish

heat

banana on the dash

a swallowtail - first one of the year

another psychedelic Eugene Marathon t-shirt

breezes off the river

bums share a brown bag

a dead Christmas tree on the meridian

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Running Nine to Five?

Lately I've been noticing a lot of news on the job scene and working out. There are even places that provide a treadmill with your desk - so you can log a few miles while you continue to work. Not that I don't think exercise is important, but do we really need to merge it into our work place? I'm busy enough!
I prefer this idea by Blaine Moore who makes running a purposeful expedition - "Running as a Means of Transportation."
The big downside to this arrangement is the 24hr clock. Do we ever really have enough time? I never do - so instead of running the DVD back to the store,
(6 miles) I took my bike. Faster than running and just a tad slower than driving!

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