PR

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Running Solo

On my short run this morning I was mulling over what I‘d read on training and came to the realization - running is a solitary sport.
You may race and train with others but it’s the relationship between you and your body that is paramount.
Jack Daniels' principal on Personal Limits mentions “that every system in a person’s body has limits.” So it won’t matter who you train with or race against – but how well your body performs in the end.
After years and years of running, have I reached my potential?
Race Day tomorrow – a 5 miler down by the Willamette River. I always enjoy races on this pathway as you get to cross several foot bridges. Hopefully the power of the river will give me strength.

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T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures or links of your old favorites and I will post them here!
[Click envelope on the side bar for my email address.]

Thanks Devin!

T-Shirt Archives
Daily T-Shirt fix

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Free Cookies

My thoughts were not on running, they were busy processing the details of a dreaded chore ahead. Instead of being in the moment – I was in some future torture chamber with no getaway.
Until I reached the 3.8 mile mark...there, along side the road, a large glass jar of cookies. A piece of paper taped on the front - > FREE COOKIES. I re-read the note and examined the cookies - speculating why?
Somehow this small act of generosity brought me spiraling back down to earth – and left me running on my own two feet.

‘Mindfulness helps us detach ourselves from outcomes.”

start to finish

tree cutters waiting for me to pass
a folded map in the ditch
jar of cookies…
curve of the road

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Definitons

Word Definitions for the Astute Runner


Road Warrior [wawr-ee-er, wawr-yer, wor-ee-er, wor-yer]
Beneath him, spread as far as the eye could see, the white line.
A runner takes the road as his trail.
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Running with Jack Daniels

I seemed to have reached a plateau in my training. My one mile TT is leveling off at 7:50 minutes. [ TT is done every few weeks to note progress. - Galloway ]
Perhaps my goal of running a faster mile is unrealistic.
Anyways, this book was highly recommended.
Daniels' RUNNING Formula
The book includes the usual topics: Base building, interval training and training focus. And also offers different training plans depending on your level.
The Red plan looks quite doable for me; recommending 20 – 35 miles a week.
Chapter Three supplies a method for assessing and monitoring your level using the VDOT method. (“A single number that’s easy to work with.”)
I will expand more on this method and the book as I start reading it.
(I need more read time in my life.)
Today’s run was a little lackluster after spending two days ocean side.

“Running is a good beginning to improved fitness; training is the next step up.”

See Table of Contents - > Daniels’ RUNNING Formula

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T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures of your old favorites and I will post them here!
[Click envelope on the side bar for my email address.]

Are you registered for a Turkey Trot race this year?

T-Shirt archive
Daily T-Shirt fix

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Bouncing Nuts

As I ran this morning, the North Wind gusted up, crossing my path – chilling my legs. It really feels like Fall even though most of the foliage is still green.
I took a wayward short cut through the nut orchard and found filberts bouncing on the ground as if chucked by rapid squirrels. I stopped, picked one up and brought it home...

This Friday is National Run@Work Day. The event is put on by ROAD RUNNERS CLUB OF AMERICA who are trying to encourage people to be more active.
I am working Friday, but due to time constraints, it is impossible to run during my lunch. (Not enough break time.) Besides, it would take me longer to re-assemble than to run the 35 minutes.
I could run to work but 9 miles in city traffic = no fun. SO, I will run when I get home.
You can pledge HERE to run or walk at least 35 minutes this Friday.

Go For It!
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Definitions

Word Definitions for the Astute Runner

To telegraph [tel-i-graf]
Leave your sole’s imprint in cement or better yet; in the sand.

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Juxtapose - Running Blogging

After reading this post at I Will Change Your Life
“Why You Should Blog.”
I started to realize how similar running and blogging is.

Juxtapose - Running with Blogging

1. It’s Cheaper than Therapy
And running is generally better for your all-over health – not just your mental health. It gives you time out to reflect or escape – whatever you need. Many a brilliant thought has occurred while running.

2. It Can Potentially Be A Source of Income
Don’t laugh, if you’re real fast – you can make money. See - Boston Marathon Prize Money. Nevertheless, typical runners like me can still come up with some pretty divine draw prizes. Booty like, stained glass pictures to whole pizzas!

3. It is a Great Way to Network and/ or Make New Friends
Though I am not in a running group in Eugene yet, I do see familiar faces at the local races. We give each other the nod as we compare times and ages. Tom gives an excellent portrayal of the blogging running community and how important that is.

4. Its Creative
I think of running as an accomplishment. I invent myself as I run. Nothing wakens the inner muse more than a 5 mile run at sunrise.

5. it’s Free and Easy
Well not totally free, but can be almost free. Depends on how consumer complaint you are.
Buy your runners when last year’s models go on sale. (Rotate runners so they last longer.) And wear shirts from your last race.
As for Easy…My run today fell into that category. [Unfortunately not every run is effortless – but that’s life.] The cool fall air was invigorating. I felt like I could have gone forever – now that’s easy!

Thanks Peter for your inspiring post.

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T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures of your old favorites and I will post them here!
[Click envelope on side bar for my email address.]

Thanks Pat!
I think Ostriches are so kewl!

Daily T-Shirt fix.

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Zen Time

The ABCs and running series: Today's topic “Zen Time.”
Being aware of what your body is doing and it’s place in the universe will help you connect with your inner self.
While running, you can either tune in or tune out. (Or as a writer at Runner’s World penned; “associate or dissociate.”) When you tune in – you’re not only paying attention to your body, but to the moment - and that’s the key.
I personally can’t do a full run in the Zen mode – (Type A personalities have difficulty clearing the mind.) But I schedule Zen breaks in my regular runs. I scamper through a local orchard, where I can escape distractions.
So, next week - pick a day and run for the delight of running – no watches, GPS devices, ipods, cameras, or cellphones. And get ready for sudden flashes of enlightenment.

“Just our awareness of our sensations, of our experience, with no object or idea in mind, is the practice of not preferring any particular state of mind. Such intimacy with our activity and the objects around us connects us deeply to our lives.”
Darlene Cohen
Zen teacher at the San Francisco Zen Center

Tips to be present in the moment:

• Read this little book before you go," The Zen of Running"
  
• (pdf version online) by Fred Rohe . Some of the ideology in this 1975 book is very 70s (running barefoot to get in touch with Mother Earth) but it has a lot of timeless wisdom like; “Every time you run, you create the quality of your own experience.”
• Actually feel the way your foot strikes the pavement – and how you roll then rebound to the next step. Listen to your foot falls.
• Be aware your breath. Are you breathing through your mouth or nose? Feel your chest wall rise and fall. Smile
• Focus on your hips and the power generated in your thighs.
• Experience the weather – can you feel the warmth of the early morning sun on the backs of your legs?
• Relax your grip, spread your fingers – wave.
• Have some fun – tap into your inner child. Just run!

Diversions:

• Watching television. (Diehard treadmill fans.)
• Listening to music.
• Worrying about work, your weight, the rest of the day...
• Fixating on mileage, speed, personal records.

True Blue Designs
ecard

Mileage - So Far

Every time I read about mileage – especially long run distance, I feel inadequate.
I’m envious when I read posts like -> Finished 1000.
(After today’s run, my total is 555 miles.)
In the latest issue of Runner’s World;

“Do a long run of at least 90 minutes every week.”

When I was training for the half-marathon, I did do some very long runs – but now, in the off season, my longest runs are only 7 milers...
Years and years of running without goals have not been very productive – except proving to myself that I can run without getting injured. Maybe it’s time to get off the bench.
How to find a Running Coach

start to finish

circle marks the manhole
crows peck at fallen filberts
a dog’s bed – in the dumpster

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T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures of your old favorites and I will post them here!
[Click envelope on side bar for my email address.]

This shirt belongs to Pam.
The famous 21st Century Mom!
Thanks Pam

Daily T-Shirt fix!

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Prefontaine Trail Run

I never get the Bib # 1!

We all know it’s not the Bib number that matters – it’s the finish line time! But I still think it would be kewl, running about with a #1 stamped on my chest.

Monday’s race drew a small crowd of runners and walkers. (Duck fans were still recovering from Saturday’s Win I guess.)

Prefontaine’s trail was in perfect form – the bark mulch freshly raked - hallowed ground.
The only snag in the race was the heat permeating the runners during the landfill loop – I came this || close to throwing-up at the 4.2 mark.

Symptoms of Heatstroke/Sunstroke

• Headache, nausea, dizziness
• Red, dry, very hot skin (sweating has ceased)
• Pulse-strong & rapid
• Small pupils
• Very high fever
• May become extremely disoriented
• Unconsciousness and possible convulsion

No I didn’t become confused - [Starbucks...Starbucks...] but I did have a headache for the rest of the day.
Note: No more races in the summer heat.

Congratulations Bill McChesney! Age 79 Time - 45:38 Pace - 10:30

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Yoga and Running: Remix

The ABCs and running series: Today's topic “Yoga."

"Runners who take up yoga often begin to love running even more."
- Yoga Journal

What are the benefits of practicing yoga for a runner?
Like most Master runners I have lost my elasticity. I’m ashamed to say I can no longer sit comfortably cross-legged...
This Inflexibility creeps up on you and becomes a way of life. [Injuries lurk at every corner.] We begin to adapt – survival of the fittest!

I did take a few yoga classes, many years ago, when participants wore only tights of spandex. [Not these funky outfits.] It was enjoyable – but that was in my pre-runner days.

Runners can use yoga practice to balance strength, increase range of motion, and train the body and mind.

I’m smart enough to recognize the benefits yoga but fear it may be too late for me. I especially like the focus on breathing and movement. It promotes overall relaxation, which is always a good thing.

I recommend checking out:

• This very convincing and well written article by Bill Baldus -> "Yoga and running: the perfect pair."
• A few Yoga DVDs.
• Yoga For Dummies
• Yoga for Inflexible People
• Daily Cup of Yoga for a ton of Yoga links.
• These lovely yoga lady's [Video] “Happy Hips and Hamstrings.”
  

"The wise man lets go of all
Results, whether good or bad,
And is focused on the action alone."
- Bhagavad Gita
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Running Over Garbage

I finally started reading Garbage Land by Elizabeth Royte. She follows her own trash from New York to out of state landfills.
[Fascinating read so far.]

"In 1988, there were nearly 8,000 landfills, by 2002, there were only 1,767." - Elizabeth Royte

The landfills were closed not because there was less garbage but due to stricter government regulations.
The race I will be running on Labor Day will take me over one of the City of Eugene’s closed landfills.
Presently, it’s a sparsely vegetated area with an abundance of gently rolling mounds. It offers a wide open view of the Willamette River.
As I run over this part of Pre’s Trail I will mull over what is actually under my feet. And I will be thankful we are no longer dumping our garbage here...

Have a great Labor Day Weekend.
O - I better get ready - Game Time in 3 hours – Go Ducks!

As you can see by the map – LANDFILL'S location
– beside the Willamette River -
It was closed in the early 1970's.

Map from - nearbynature

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