Fall Race Report

If the air is cool but most of the leaves are still green – Is it still Fall?

Yes, it was a spectacular day for the Fall Festival Run.
It’s a 50 mile drive to Corvallis – So we headed out early - early enough to take in the sunrise…



I felt strong and awake – might have been the illicit half cup of joe I drank.
I know one thing for sure, running a flat 5k is a whole lot easier that a hilly Trail race.



The course crossed through the Oregon State University campus. Scenic, but involved plenty of sidewalk running :0


Where's my chip?


The 5 K Winner was Benjamin True A23y M1/21m Eugene OR 14:14
That’s a 4:35 pace!
I, surprisingly, placed. (Well - there were only 400 runners in the 5k.)

Favorite Shirt Quote:
Ride High (?/?)

Race Chatter:
Runner #1 –“My IT Band burns every time I race.
Runner #2 “Why?”
Runner #1 “I don’t know…”

Post Race Snacks:
Starbucks and a shared Noah’s Blueberry Bagel.

Goody Bag:
From Strands – My dog checking it out.
(I always cut her ears off...)

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Five L's and Running

Barrie Greiff – has written about the Five L’s of Success. (Personal habits that correlate with health and happiness.) His principals can be applied to everything – even running.

LEARN

There is not a day goes by that I do not read something new or interesting in one of the many running fitness blogs I read. The internet connection has given us a way to share and learn. It might be advice from a professional runner or lessons learned from trial and error...

LABOR

When I see a fast runner competing – I realize two things:
They didn’t just wake up one day and win the race. They put in the miles! Their weekly mileage is far greater than mine.
And
I too can run faster if I put in the time.
Keep on running

LOVE

If you don’t love to run – try another activity. No, not every run day is wonderful. But when you reflect on how you love to run - the rewards are endless…

LAUGH

Ask any runner to share a funny story, and they will. The one about a clinging dryer sheet or an inside out shirt. Runners do have a sense of humor!
"Humor is the instinct for taking pain playfully." – Max Eastman

LET GO

Don’t get trapped on treadmill of serious running. Take a day off for yourself. Clear your mind of how fast, or how far - just run.
(I compare it to ~ going for a ride.) It has a very tranquil effect on your character.
Try it – no one will know but you.

Steve Prefontaine
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Catch Your Breath

Amount of Air Breathed by Adult Females (Liters)


Noted: Uphill running will increase your body’s demand for oxygen!
I haven’t really been paying attention to my respiratory rate. During speed work, I listen to some high cadence tune and monitor my speed.
So, during last weeks trail race, when I reached the summit water stop, I was amazed at how fast I was breathing. It was difficult to even swallow water – never mind chit chat with the person at the station.
We don’t typically keep track of our breaths (BPM) like we do our heart rates.
Obviously the demand I put on my cardiovascular system was greater than normal. But by listening to my breath I was aware of when I reached a plateau. I didn’t need a heart monitor to tell me.
So next time I’m on the track, I will leave the player at home and listen to my body.

I found this excerpt online from Conscious Running - by Steve Savage

“I decided to run one day WITHOUT my iPod headset glued to my ears for a change, and to be open to the sensations and the experiences in my body and in my environment as I ran up and down those hills. The first thing I noticed was how much more I could tune in to my breath…”

He suggests this experiment - try running without the iPod.

Above image - William C. Adams

Trail Race – Check!

Beneath a blue sky the woods spread, entry - a single path leading upwards…
Who said running up hills was easy?

The first mile and half was a vigorous uphill climb with switch backs and scrambles. I have to be honest and admit I did convert to hiking in several areas just so I could catch my breath. [What an awesome workout!]



The next stage of the trail was gently rolling - easy going. It was on this part of the trail that I felt the woods take over… It may have been the mountain air or the isolation – but I ran like a wild turkey!

This gift of running, I so often take for granted, transformed into an epic passion. I’m alive, free and I can run!

Fears:

• Getting Lost – They said just stay on the trail unless you see a white chalk arrow – then follow that. (Great system - BTW)
• Eaten by a Cougar – I did hear things in the woods…but was so busy concentrating on the next foot placement – I had no fear.
• Getting Injured – No trips, tumbles or falls. Later that day, my neck was sore as hell, strange? Plus my Ankles and arches were a tad stiff. (I need some trail shoes!)

Post race snacks:

Shot Bloks, bananas, and chocolate chip cookies! In the cooler, water and a few brews, but I don’t drink beer before breakfast ;) We headed to a nearby bakery and discovered a farmers market set up in the parking lot. NICE!
I drove home nibbling on a vegan berry streusel, and sipping on an Americano. Had a large cantaloupe on my lap!
I will definitely check out other trail runs in the future.

Wore the tread off my Pegs!

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Trail Preview

I took a short hike up part of the trail I will be racing on this Saturday.
No longer afraid of getting lost… just looking forward to getting
off the road!


Amazon Headwaters Trail

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Compromised - Maybe

Please be aware this blog page was taken down (hijacked?) for a short time and I was unable to access my page or my email account.
If you receive any strange emails from me please - delete.
[ Between the miles At Gmail ]
I did contacted Google just as my page miraculously reappeared.
I hope no one else has been compromised.

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THRIVE Review

I was fortunate enough to receive a free copy of Brendan Brazier’s book THRIVE.
A book written by a Profession Ironman Triathlete. Who BTW is also a vegan.
His book includes nutritional data, diet plans and recipes. He discusses a lot of new concepts like the nutritional stress response. He shines a floodlight on the term “Eating Clean.”
This books contains material related to the body and nutrition, including many things I did not know - like taking in protein right after a workout may not always be the first thing you should grab.
I found some of the dietary suggestions not “my cup of tea” and I’ve been vegetarian for many years. My diet includes a lot of raw foods – but I’m not into the total raw foodism. Aside from that there are tons of useful diet and lifestyle ideas.
[I’ve already bought some flaxseed oil and pumpkin seeds.]
I give this book a “two thumbs up” and look forward to the benefits of eating cleaner.

Some key foods:
Macadamia nuts
Blueberries
Dates
Agave nectar
Spinach

“No Step is too small: each aspect of the diet that you embrace will directly translate into meaningful results! Start slow and build.” – Brendan Brazier

Tomato Basil Dressing
I made this last night and served at room temperature with vegan ravioli – excellent!

vega

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Man Made Hill

Finally back to form after a forced vacation of no crunches, squats or track work; kettlebell swings, push-ups or fridge cleaning!
You have to pay attention to your body when it sends you persistent pain signals.
So I headed to the track this morning and ran some laps at my tempo pace (8:15) - felt pretty good!
A rest does do a body good.
Then I ran over to the only hill in our neighborhood.

This Google Earth image was obtained
before hill formation.

Here is the story about this hill. At first there was just an open rough area surrounded by houses and a filbert orchard. Then – the powers to be decided it should be a park. So in came the crew. They built a kid’s zone with a whole lot of cement sidewalks.
(But did incorporate some nice tile work.)

Next they added a bark mulch path – albeit a very short one...
Then they built a hill! Not a huge hill, I’m guessing a 40 foot mound. I was wondering why they built such a hill as we don’t get much snow in Eugene... Except last year – then it turned into kid’s nirvana!

When I powered up it today, I felt a little silly. But at least I’m getting my hill running technique figured out. Lean forward – take short steps.
Next Saturday is my first ever Trail race and I have a feeling the elevation will be greater than this man made hill!

Running Hills Where There Are None

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Food Questions

I always read a writer’s bio. I need to know the person behind the article. In last month's Vegetarian Times , they asked the contributors several questions. The answers were so varied.
Why are we so different when it comes to food?


Here are a few of questions with my responses:

1. “What’s your No.1 grocery splurge?” I would have to say a good $$$ Balsamic vinegar or a jar of organic pasta sauce. (I usually make my own.)
2. “What’s your most treasured family recipe?” Because I’m vegetarian now, most of my family recipes are no longer viable. But I would have to say a Christmas Shortbread recipe still lingers although it has been somewhat modified…
3. “What’s your No.1 pantry staple?” Vegetable bullion cubes and Garlic cloves. I’m attempting to reduce my sodium intake. I used to free pour soy sauce over my stir-fry dishes. Now I mix half a tablespoon with water. I found fresh garlic and lots of it is a great replacement for salt.
4. “What was your most memorable dining experience ever?”When the master cook at an Asian restaurant found out we were vegetarian, he went off to his main kitchen and came back with several unique sushi rolls - elaborately fashioned with such things as grated beets and exotic mushrooms. O – Did I tell you we were at the Palms in Vegas!

I’m curious to hear your answers!

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