Running in the Footsteps of Legends

The sign at the entrance of Hayward Field was definitely a welcome beacon. After running for 13 miles the warmth and softness of the track felt like I had entered Shangri-La. But the honor - to run in the footsteps of champions was more overwhelming. I waved at myself up on the huge Jumbotron and for a split second understood what it meant to be an Olympic runner... even if I was a handful of seconds over of my 2 hour goal : (

Race Report

Goodie Bag:

• Included a copy of Competitor Magazine, couple of Lara Bars (my favorite) and a card for a FREE Jamba Juice!

Port-O-Potty Chatter:

• “Pee faster – Go Go GO”

Favorite Shirt Quotes:

• B-fine
• Get off the Road
• AAARRRGH!
• The MOTHER of All Relays
• And the most poignant “Blind Runner”

Posters Along the Way:

• Lace Repair
• You can Do It (sexually)
• Republicans to the Right
• 10 lines of - I Love running

What a kewl Medal!

I would like to thank everyone who sent me a tweet or commented here. Your support really means a lot to me!
PS.
Congratulations to the winners of the Eugene Half Marathon.
Female: Sopagna Eap 1:17:38 29yrs
Male: Kirby Davis 1:06:50 25yrs
Average Time for Half Marathon Runners 2:25:31
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Runner Burnout?

"Lighthouses don’t go running all over an island looking for boats to save; they just stand there shining.” – Anne Lamott

This line reminds me of my obsession with trying so hard to be the best and then failing… Why can’t I just be happy with what I have accomplished?
My big race day creeps up and even thought I’ve trained religiously – I feel like a beginner – fatigued, heavy, downgraded. I’ve lost my spunk!
It might just be a case of runners’ burnout – but I think it’s something more ominous...

For those who still crave a challenge - I found this little tidbit in a training newsletter.

Pre’s training workout before the 1972 Olympics included:
1200m repeats at 3:12, 3:09, 3:06, and 3:00 pace. “It comes down to self-satisfaction and a sense of achievement.” – Pre
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4 Week Training Recap

I had a few ups and downs but mainly a positive month. Just started reading Brendan Brazier's new book – Thrive Fitness. And it has really magnified my training by shifting the focus onto the bigger picture.

“Spending time and energy wisely is vital for continual improvement.” – Brendan Brazier

[I will be doing a review on this informative book soon.]

Recap:

• I only managed 7 Core workouts. But even these few made a difference on my overall running speed.
• Ran a total of 71 miles.
• Timed my 1 mile half-marathon pace at 8:52 Which will get me in under 2 hrs – One of my maintenance goals.
• Cross training done exclusively on the Elliptical as the weather has been dreadfully wet.

Considering:

• New runners. ( Nikes again???)
• Doing a trail run race end of Feb.
• Buy a handheld water bottle to carry a high calories sport drink. I find eating while running incompatible.
• Check out Cloud #9 Chocolate gel – Only 2 ingredients – Cocoa and Agave!

How did your January GO?
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Running With Time Instead of Distance

Galloway’sschedule for the Half-Marathon has training days which include fartleks, drills and stride work, but instead of specifying a set amount of miles, he gives a time frame of 40- 60 minutes.

I’m really loving this!

Totally eliminates these thoughts:

• If I run faster, I will be home sooner.
• Why am I running so slow…?

“Time...It ticks and tocks incessantly - you can sense it in your heartbeat, in the rising and setting of the sun, and in your daily rush to make meetings, trains and deadlines. It brings order to our lives through the categories of past, present and future.” -Amanda Gefter

I’m a believer that there are circumstances that actually modify time.

Slows time down:

• Sunrises…
• Doing a 2 min plank.
• 1st mile of a race.
• Any track work.
• Waiting for a kettle to boil.
• Waiting for a light at an intersection with turning lanes.
• Last 2 hrs of work.
• Brushing your teeth using the timer function on your electric toothbrush.
• Riding in an elevator.

Speeds time up:

• Last mile of a race.
• Getting up late.
• Getting ready for a race.
• Bedtime.
• Being late for work.

Have you ever experienced alterations in time?

Is Time an Illusion?
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Training Schedule Redux

After working on Brad Hudson’s training plan for Masters Runners, I’ve decided to follow Jeff Galloway’s plan instead. I’ve used Galloway’s formula from “”Half Marathon You Can Do It”” for the last 3 years and have been very happy with his process. Brad’s plan in “Run Faster” recommends 2 hard workouts a week. I doubt my body would respond kindly to this plan. (I’ve only ever done one hard workout a week.)
And I love the alternate week system that Galloway uses. One week has the long runs, the next tempos or intervals.

But I am going to dovetail in some of Brad’s suggestions:

• Hill sprints.
• 3 Core strength sessions a week.
• Progression runs – last part of a run – Hard!
• “Modify workouts as your go based on your body’s response to the last workout.”

My goal is to retain the ability to get in under 2 hrs (remembering I’m not getting any younger…) and as always ~ try and beat my PR of 1:55

Will see how it goes – My #1 priority is to stay healthy and uninjured!

Eugene Marathon
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Half Marathon Rundown

In the jargon of the sport, I hit the wall. I was cruising along – keeping an eye on my pace. The 10 mile marker was the last I remember…



After that I ran the best I could. Coming in 2 minutes slower than last year. (Hey, the course had changed - more hills. (excuse #12)
I did however accomplish my backup goal which was coming in under 2 hours.


The Wild, the Weird and the Wonderful

• men running topless.
• empty ketchup packages. Cheap carb fix?
• so many spectators along the way – high fives and cheers!
• some guy running with his massage stick.
• a cap with little holders specifically for Clif Shot Bloks.
• the scent of well used port-o-potties at the 9 mile stretch.
• a runner, post race, dry heaving on the curbside. O, that was me – how embarrassing.
• a belt buckle medal! (Not really - just took the neck strap off.)
  

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Favorite start line shout: "You’re almost finished."
Favorite shirt logo: “I never trained for this race.”
~
AV time for the Eugene half-marathon was Average Time: 2:23:51
Make your own Wristband at live2run

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The Day Before

Galloway suggests “Don’t run the day before the big race.” And I’m going to take that advice! I’ve completed 4 months of training – you would think I'd feel ready, but I don’t...

This year’s formula
+
I completed my training and sustained no injuries.
-
a) I didn’t train hard enough. b) I should have added a few extra miles on the long run days - just lazy. c) I didn’t go fast enough in training the races.
=
Doubtful attempt to preserve last year’s PR of 1:55

“If we work off of plans for a model airplane, we’re not going to end up with a spaceship.” E. Larsen

Really Old Pulse Monitor

1881 direct sphymograph
Apparently invented by E.J.Marey



No, I’m not running with that on my arm!
In fact this weekend – I will be running my race [Eugene Half-marathon] sans the Garmin. But I will be wearing a watch!

Advantages

• I can set my own pace. (Occasionally sneaking a peak at the mile markers.)
• Frees up my left hand. (It’s too big to wear on my wrist.) So I can give by-standers the High five.
• Won’t be distracted by scrolling through screens.
• Don’t have to worry about negative splits. (Well might do some math along the way.) “Most athletes perform better if they run the second half of a race slightly faster than the first half.”
• Less chance of getting mugged and robbed. Though I will still have valuables on me, such as a cell phone and mp3 player. And my lucky dollar.

Disadvantages

• Have no idea how fast I'm starting. (Must start slow…)
• Have no idea how far I’ve gone – if I miss a mile marker.
• Won’t be able to map my memorable run in Google Earth.
• No handy compass. Never know - might get lost along the way.
• No one will ask me, “Just how fast are we going?”

Trivia

• We owe the second hand on watches to physician Sir John Floyer (1649-1734), who used it to time his patients' pulse.

Above image - Wellcome Images - 2000 Years of Human Culture

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11 Days To Go!

Starting to get a little nervous - not really worried, as I was able to complete a 10 mile race with plenty of steam, just nervous... I suspect these pre-race jitters are part of the overall excitement.
11 days to go!
Today's paper said there was a 10% increase in registered runners. So far, 7000 have registered for all the events. Race director predicts there will be 3,000 finishers in the half-marathon and over 2,000 in the full marathon.
It seems the half-marathon is steadily becoming a favorite race for all runners.
Tomorrow will be my last long training run before the event. My challenge is to beat last years time – even if only by 30 seconds... Wish me luck!

Above Logo - from the inaugural Eugene Marathon in 2007

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Pear Blossom Run

All the arrangements are made - dog in kennel, Hotel reserved, new Nikes, for the 10 mile Pear Blossom run!
It takes place in April; just 3 short weeks before the Eugene Half-marathon event. Crazy? Noway – it has actually revved up my current training. They posted last years results and there were only about 30 in my old age category. That is incentive to finish in the top 10. (There were a total of 989 runners last year.)
The 10 mile is a new race distance for me. But I can easily incorporate it into one of my training runs. Perfect!
I’m looking forward to the travel also – Medford is about 25 miles north of the California border. So I expect sunny skies!!!

Race Logo:

EVERYONE'S A WINNER!

Anyone else entered in a new race this year?

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TIaRT Half-Marathons

This week’s theme at Runner's Lounge TIaRT is… Share your best tip on how you and others can run their best half marathon.
This May I will be running my 3rd half marathon.
I don’t have a lot of experience with long races – like the half, but I do have many many miles behind me.
My best tip for long distant runs/races is to not focus on how far you have to go. Use any diversion technique available - music, singing, dreaming about your next PR, identifying shoe brands etc...
When it comes to long races, it’s the mental component of the run that can really slay you.

KEEP ON RUNNING

Previous Post:
Running a Half Marathon

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Week 2 Training Complete

“It’s only 13.1 miles.”
These words transmit a Morse code message to my very core. “I can do it – I’ve done it before.” But I still struggle with the Me in that equation. Dash Dash Dot
The training began in earnest this week.
A race pace workout, a magic mile TT and some fast 3x800s. Outside the schedule I went to the gym, and did the kettlebell swing. (And had time to do the wash!)
Next week - the Long Runs begin.
+
I finally listened to one of the Runner’s Lounge podcasts. Check out this weeks for the inside scoop on race selection. (And yes - post race grub does factor in : )

Graphics by Wordle - Beautiful Word Clouds

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Half-Marathon Hardcopy

Key:

• Jeff Galloway
• TT
• Past race
• Long Run
• Tricked-out

Have a great Monday!

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A Year of Running

Around this time, every year, I look back at last year’s mileage and compare it to this years'. And then attempt to sketch out some aspirations for next year.
I’ve only been keeping track of annual mileage since 2001. Thanks to online running journals it’s so easy now.
Last year’s miles 786
This year’s miles 793 (Over 800 by year’s end :)

Aspirations:

• Beat or make my Half-marathon time of 1:55. (Re-read Galloway’s book – "Half Marathon - You Can Do It" book to establish a new training schedule.)
• Race in a new locale.
• Run injury free!
• Maintain my pace – this is a big one for me. Each year I get older and it’s getting more difficult to see any improvements. I know the ice will shatter someday, till then I’m going to keep skating.

Remember:

"The best swimmers are always in the pool."

Meanwhile, back to building a bird’s nest.


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Evaluation Time

This week’s topic for Take and Run Thursday is: Look Back, Look Ahead.
I can not believe August is right around the corner! It's time to review and revive the first half of the year.
I will follow Tom’s format as I love outlines!
(Thanks Tom -> Runners Lounge)

What’s Going Well?

• I’ve run 503 miles which is 38 miles MORE than last year.
• I’m still injury free. (Knock on wood.)
• I completed a half marathon with the fastest time ever.
• Bought my second pair of runners that fit me well.
• The local race organizer knows my name. (And my age:)

What's not going well?

• Feeling unwell at the end of races with nausea and headaches. Concerned I will feel this way with every race.
• Frustrated with the aging process. I did receive some useful information from Crazy Legs Paul.

  “As we age we will also lose speed while running but your endurance is still there. Maybe it is time to try ultra marathons (i.e. 50k, 50 and 100 milers) where speed is not important; instead, finishing becomes your goal.”

• I still have not met up with any of my online running pals. And three were in the same race as I! Shame on me.
• My shyness holds me captive. One of my goals was to volunteer at a race... I’m currently reading. Feel the Fear and Do it Anyway. Struggling with the concept.

What are you excited about?

• I’m signing up for a 10 mile fun run in October. The Monster Ten Mile Dash.
• I going to volunteer (if they want me) for at a race put on by our local SPCA called Greenhill Humane Society. The Rover Romp 2008.
• Planning next year’s races – Hawaii???

“You can’t build a reputation on what you are going to do.”
- Henry Ford.

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Yesterday’s Half-Marathon Eugene

For me the best parts of a race are usually the START line and the FINISH line. But in yesterday’s race – the finish line was a blur. At the 10 mile marker I started feeling nauseated. (Give me pain instead!)
I would have given my eye teeth just to lay down on the mat while the kid cut off my timing tag.
Pushing to hard... or perhaps the oil tasting water I gulped along the way... Anyways I did achieve my goal of getting under 2 hours – shaving 7 minutes off last year’s time. WOOt!

RACE OBSERVATIONS:

3 Line-ups before the start line. Traffic, shuttle and port-o-potties.
2 Females in running skirts.
10+ Tattoos on calves.
8 At the 8 mile mark – a guy who looked like he stepped out of the 70s passed me. He looked just like Steve Prefontaine. Wonder if anyone else saw him…
4 Dogs along the sidelines were German Short Hair pointers.
1 Cement underpass. I yelled out YAHOO – others chimed in.
2 Runners with white hair wigs on…

FOUND ITEMS:

• Gloves... way too many to count.
• A black UNDER ARMOUR cap. (Almost stopped to pick it up.)
• Half a granola bar.
• Numerous Clif Shots ( thick goop)
• Running bottles – too many!

BEST T-SHIRT QUOTES:

“Run the miles – Live the dreams”
and
“Doesn’t this skirt make my ass look fast?”
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I would like to thank again all the congratulations I received from my Twitter friends : )

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Go With The Flow

I stopped at almost every booth at the Eugene Marathon race expo – checking out gear, future races and even snacking on free samples. (See above LARABAR : )
At one of the counters a lady said, “I see you have your camera, are you running in this race?” I promptly replied; without even thinking, “Yes – just the half.” She gave me a big surprised look and said, “Hey – watch what you say, that’s the race I’m running!” I gave a stunned smile and walked away.
Her attitude was one of admiration; mine was inferiority. Self defeating talk serves no purpose.
Tomorrow I’m going to start off listening to the Rocky Theme and then run forward – leaving my ego behind.
Just go with the flow!

“Flow occurs when challenges are balanced by abilities."
- Ronda Gates

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Course Synopsis Part 2

Yesterday I biked that last part of the Eugene's Half-marathon route. Starting at the 9 mile bridge (Autzen Footbridge) I headed East towards I-5.
It’s takes you in close proximity to the Ducks stadium (home of the Oregon DUCKS) and the finish line. Then it loops out across an open field area – part of Pre’s Trail. I like this wide open area. You will be able to see runners returning from the far side.
This open space was once the city’s dump. It was closed in the early 1970's. I can’t even guess why someone would set up a landfill right on the banks of a river.
The path has lots of gentle hills or mounds with spectacular views of the river. I would give it 9 out of 10!

19 days till the big race.

Course Synopsis Part 1

We all cross this foot bridge at the 9 mile mark.
Hopefully still smiling and feeling strong!


Autzen Footbridge
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A Course Synopsis

Full size pdf map

Yesterday, I did a drive-by over the new course for this year’s Eugene Marathon. The route has changed since last year. We (both half and full marathoners) will have to run 9 miles before we get down to the river : (
Nonetheless, this stretch has lots of level wide open spaces.

Synopsis

• Not sure why we start alongside Hayward Track and not on the track.
• Takes off downhill but then weaves uphill through old growth homes.
• Passes two Bakeries and a McMenamin’s pub!
• Bark mulch trails around Amazon Park. Not sure we can get off road?
• Only a few hilly areas – see hands on map.
• Should be water stops at every mile.
• Mile markers need to be more evident.
• After we [the Half-marathons] hit the Autzen Footbridge it will be easy cruising!

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Everyday is a Training Day

Even thought I don’t run everyday – Everyday is a training day.
When I’m prepping for a race there is not a single day go by that I don’t think about some aspect of the challenge.

*Physical* Nutritional* Psychological

Last year while I was training for my very first half marathon, I was totally obsessed with the notion that as I increased the mileage injury would ensue. Every little pain was the precursor to some fatality that would derail me from my goal - > Completing a half-marathon. This year, however, the mental part of the training is vastly different. I know my body can run 13 miles – and feel great at the finish line.
So this year, I’m upping the ante – to finish faster.

Physical

Do some form of physical activity everyday. If not a run or walk day; work-out with some weights. When I don’t go to the gym I have an assortment of hand weights (2lb – 25lb), strength bands and a Swiss ball to play with. Include squats and sit-ups.
(I incorporate these 4x a week.)

Nutritional

Try to keep your immune system happy. Eat healthy Foods! You know what the bad foods are. (I won't get on my vegetarian rant.)
Food is Fuel for a runner.
This year I gave up my pre-run cup of coffee. It was not as important as my running/training. (A huge sacrifice for someone who depends on caffeine just to wake up.)
Can’t go wrong:
1 bagel + 1 banana + 1 Tbsp nut butter (about 75 grams carbs)
Bonus Benefit: provides 12 grams of protein

Psychological

Keep your thoughts untainted, positive and filled with strength. I try to remember what I have already accomplished instead of beating myself for what I have not done.
Practice visualization techniques.

“The ability to visualize a desired outcome is built into your brain… help you succeed in matching that picture with your performance.” Michael J. Gelb

I have a short video clip of me crossing the finish line last year – smiling and cheering. I play this over in my mind when struggling with running just one more mile.

Eugene Marathon
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