Wednesday, December 31, 2008
The final challenge for Christmas Camp 2008 was to run the longest mileage on the last day after accumulating 70 miles of fatigue in the body over the previous 6 days. Oh yeah...sign me up! :-)
6 Christmas campers opted to run loops at the Glendoveer Fitness trail loop: 2 miles of nice chip trails passing around a golf course with large Douglas fir trees. The trail was in great shape...really only mushy in one or two sections. The other campers did an out and back on the Wildwood trail to handle the remaining snow.
For the "loopers" to get 30 miles we needed to do 15 loops. Youch!
But it went by surprising fast especially with almost no rain. It was great having the car as an aid station every 2 miles with food, water, change of clothes, porta-potties and the every present squirrels. Note that it appears the water fountains are turned off for winter but this would be a great place to do tempo runs in the spring or summer. As well, watch those squirrels: close to the biggest, most aggressive Sciuridae I ever care to meet. Carried off all our empty GU packets and I think were trying with the hand-helds! They could easily beat up our dog Hagen!
After warm-up for the first 6-8 miles making good use of the portable toilets (Imodium to the rescue :-) ), I was able to pick up the pace and hit 20 miles in 2:57.
I then caught up to Trisha and with a strange guy giving her pause I did the next two loops with her. Once the weirdo hit the road, I picked up the pace again and hit the marathon in 3:57 (a little cheating as these are running time with limited aid station time included).
2 loops to go. I started working again and finished out in 4:32 pushing down the nice downhill to the 30 mile finish.
Then I did some "extra" with Ronda and also back out to take some pictures of Trisha finishing strong. This was Trisha's first 100 mile week and only THIRTY miles further than her previous long week...awesome! She is going to rock the Surf City Marathon in a month!
For fueling, outside of 4 gels, I went with about 1-2 oz of yams or sweet potatoes and a turkey slider (turkey breast slices wrapped around either avocado or olives) per loop. Seemed to really keep my stomach good and provided the needed power. Thanks Mark!
We all spent some time running with friends (thanks to Mary, James and Sarah for coming out...future Christmas Campers I think!), with fellow campers and by ourselves either in quite reflection or rockin' out with the tunes. Great way to end the year.
Christmas Camp 2008
Thursday Dec 25 - 7.1 miles (11.4 km)
Friday Dec 26 - 13.2 miles (11.4 km)
Saturday Dec 27 - 15 miles (24.2 km)
Sunday Dec 28- 22 miles (35.4 km)
Monday Dec 29 - 5.1 miles (24.2 km)
Tuesday Dec 30 - 8 miles (12 km)
Wednesday Dec 31 - 32 miles (51.5 km)
Total of 18 hours for 102 miles (164 km)
Great way to spend vacation :-)
Happy New Year all and see you on the road and trails in 2009!
Tuesday, December 30, 2008
Day six is the 8 little miles of calm before the "storm".
It is the Christmas camp day that when you are out running your mind drifts back to the hard work you have done already: the miles, the sit ups, the push ups.
Then you allow yourself to take a brief glimpse at Day Seven: 30 miles to round out the challenge.
Little doubts float into your brain:
It will be tough.
It will be long.
It will be cold.
You will feel the accumulated fatigue within your body.
But Christmas camp is not about taking it easy.
It is about having a great time with a bunch of friends who share a similar passion.
It is about laying the groundwork for the upcoming running season.
It is about enjoying life.
Tomorrow, on the last day of the year, we are challenging ourselves to run 30 miles.
Some are doing the traditional Purge and Splurge. For all the relevant information on this event check out here.
Another group of us is doing our own version...30 miles on a 2 mile loop trail at Glendoveer Fitness trail. The park location is here.
If you want to log any miles tomorrow, please come on out and join us.
We will be there for a while :-) starting at 7:30am
Make sure you do something outside of your comfort zone tomorrow.
It is a great way to kick start 2009.
Photo credit to David Webb
Monday, December 29, 2008
After finishing Day 3 of Christmas Camp I was truly wondering if I would be able to finish this beast: I was tired, sore and not enthused. Turns out it was most likely I was just plain done with all the snow running. It is amazing how much the slipping and sliding adds weird aches and pains to the body.
Sunday we planned to run 21 miles.
In the morning before church we were going to do the loop around the waterfront as in Day 3 and then do neighborhood loops to make the other 9 miles.
We started out from the Old Spaghetti Factory at 7:30 with a smaller group than Day 3 but just as enthusiastic. It was surprisingly warm and not too windy or rainy. And the best part: all the snow was GONE! Wahoo! It was amazing how much faster and easier the same loop was from the day before. I even had the urge to pick it up and drop some marathon pace miles as we went through Oaks Bottom on the Springwater corridor. I could hardly believe it when we reached the Selwood Bridge. And then the crowning glory was all the water was gone from Willamette Park. Now if only they would open the outhouses in the off season! With a little time to spare after the loop Trisha and I did a little out and back to end with 12 miles in the bank. The rest of the group finished up with a reverse loop.
After a great church service with awesome Christmas music from the worship team (thanks guys!), and some quiet time with visiting brother, sister-in-law and Grandma it was time to hit the road again.
Trisha and I did 2 loops of the neighborhood at a nice pace. Both of us were again surprised at how good we were feeling. Trisha then peeled off to do a walk loop with Grandma. I figured I had nothing to lose so I dropped the hammer for the last ~5km loop...around 21 minutes. Felt great to finally do some faster running after all the sloggin' in the snow.
After taking the family to Five Guys (were I resisted the temptation and only had some peanuts to stay on the fueling plan for bootcamp) we headed to the zoo. I seriously considered logging the miles we did walking around the Zoo Lights...I think they need to work on their traffic flow :-) Saw the new baby elephant, the light display and rode the train. I was getting tired, cold and hungry but we still had lots of fun and it is always great to see things through the eyes of the kids.
Today was pretty much a rest day. I did bootcamp in the morning (no rest there for the arms...ouch!) and then burned up some of my "extra" miles to only log 5.1 miles. Trisha was trying to wimp out and do 7 treadmill miles since it was raining hard this morning. But she stepped up and headed out into the elements when all the treadmills were full at 24 hr Fitness.
The great part is it appears that winter is over for Portland...none too soon for my liking! We even got mail today (after about a week) and I heard garbage trucks in the neighborhood (after no pickup for almost 2 weeks).
Christmas Camp total for the 5 days: 62 miles (100 km).
Hope every is enjoying there own end of year challenge?!
Saturday, December 27, 2008
And what a group!! 13 Christmas Campers and 1 Slipper Camper (Scott joining in for the fun today).
We started out going with the wind which was a real blessing to warm up and get used to what was generally slightly slippery but runnable footing.
We moved along pretty much the complete waterfront of Portland using the East Esplanade, Springwater corridor and Willamette Greenway.
The route was nice today even in the strong wind with rain and is definitely something all runners in the area should try. The bridges, the parks (Tom McCall, Vera Katz esplanade, Oaks Bottom and Willamette) and the constant views of the city and river on paved trail make for a great outing whether running or biking.
I mapped the waterfront loop here (about 10.6 miles).
The Willamette park "river" was the low point for most today I believe. The flooding from the rapid snow melt made for cold wet feet that just is not that much fun on a December day.
After the waterfront loop we added an out and back to make the 15 miles. It was really great to have my friends car with the seat warmers :-)
We are planning to use the same route tomorrow for our 21 miles. I think the footing tomorrow will be much improved and we can hope that the wind and rain is slightly less. Trisha and I both plan to fuel better tomorrow as I think we both ran a little low on sugar.
Today definitely stretched me and tomorrow will be more of the same. I am pushing my body to its limit...but then that is the whole point of Christmas Camp :-)
As Cheri would say...ensure you get out and get moving now that the snow is all disappearing.
Friday, December 26, 2008
Christmas camp is a series of training adventures that is "...meant to be a challenge where like minds come together to run and celebrate". About 20 brave souls have signed up for the challenge.
Thursday 12/25 – 12 miles! Ouch that’s on Christmas day…get up early, sneak out for a run, maybe break it into 2 runs. Don’t get behind……
Friday 12/26 – 7 miles! Group Run
Saturday 12/27 – 15 miles! Group Run
Sunday 12/28 – 21 miles! Group Run
Monday 12/29 – 7 miles!
Tuesday 12/30 – 8 miles!
Wednesday 12/31! – 30 miles! Last day of camp! Group Run
1. 150 pushups! You can break them out however you wish so you total 150! These on one your toes baby!!!! Make it happen, learn to do real push-ups not the sissy kind….there are no sissy’s here, right????
2. 25 sit-ups a day. These are full sit-ups not crunches. See the video below on how to do them and do them properly. http://www.youtube.com/watch?v=ygmgGqzsSiU
So as you can see the bar is set pretty high: 100 miles of running and the "other" is no piece of cake either :-)
The inches of snow on the ground in Portland this year provided Trisha and I with a less than stellar start.
Day Two: Starting out we were 6 miles behind :-(. Trisha and I met up with Lisa, Micheal, Ronda, Lynn and Dave at the start of the Leif Erikson trail. Driving there was almost half the fun as Thurman gets pretty interesting near the top. We trudged out to mile 2.5 on the trail and decided we likely going faster if we started to walk. So Trisha and I headed back to the start. The others made it out to about mile 3. We did some out and backs to total the 7 miles for today.
Treadmill time was spent to erase the deficit from day one...another 6 miles that seem to fly by after the snow/ice running.
So what are you going to challenge yourself with as we head into 2009?
Wednesday, December 24, 2008
Not to be deterred, Cole planned a Swanson family service complete with home made program.
He designated himself as the "priest" and piano player with Leah as the special music and assistant. Trisha and Grandma provided the catering. Apparently I was the silent benefactor :-)
We opened with Christmas carols with Cole and Leah doing the piano accompaniment.
Cole then read the Christmas story from the Gospel of Luke.
This was followed by candle lighting and prayer time to remember those in need and to thank God for all the wonderful things in our lives.
The service wrapped up with chocolates and cookies provided for all the parishioners and service participants.
Merry Christmas to all from the Swansons!
Tuesday, December 16, 2008
Saturday, December 13, 2008
Monday, December 8, 2008
I posted the short and sweet story right after the race: I missed my goal of sub 3 hours.
This is the long version telling all about the race and lessons I learned as well as some new questions to solve in future races. The picture is of Mount Shasta on the drive back home.
The place we stayed at, the Holiday Inn at Capital Plaza, was good. Nice price, close to the packet picket up and finish line and the staff were all very helpful. Next time we will not stay on the 15th floor as there was some very early noise from the party wrapping up on the 16th floor which has all the gathering rooms.
The bus ride from the Holiday Inn worked out well: leaving around 5:25 with about 45 minutes to the start to arrive around 6:10.
I would not want to get to the start any later. We arrived before the main crowds but when we got back from our warm-up things were pretty crazy. Even with 1 porty potty for every 24 people (250 total) there were some good lineups. Everyone is over-hydrated :-)
It was really hard to move up to the correct place in the start as well. I had to keep pushing forward during the playing of the national anthem...something I usually try to avoid. Sean Meissner had real trouble and likely cost him about 2 minutes. Possibly need a staggered start with the skinny road we start on? Or maybe corrals like Boston? If I did do this race again I would head to the line at least 10 minutes earlier around 6:45.
The crowd support was good with music and cheering squads along the course. The relay exchanges (every 6miles) always had very large crowds with loud cheering.
The aid stations were frequent and seemed well stocked. Gels were available out on the course in good supply. And not just some nasty flavors no one likes. I even remembered to grab one but I don't remember where.
But why, oh why, did they use hard plastic cups for water!!
No way to squeeze the cup in to a funnel to shoot the water in and after discard you have sharp, slippery plastic bits all over the road.
Please, all race directors, do not use hard plastic cups. Really made me appreciate packing my water in my Ultimate Direction hand held. I could steer clear of the crowds and the mass of plastic on the road.
Talking with the other (faster) runners I still need to drink more. I got through about 20 ounces and should probably have done 40.
One weird kinda note to all race directors out there...if you have porta potties en route it would be great to help runners who are really trying to get in and get out fast to "prime" the toilet paper. I was lucky enough to get an outhouse that no one had used on the course but had to fumble around for what seemed like forever try to rip off the roll's wrapping...erg!
I ran with the 3 hour pace group for the first 16 miles. It was good but after my first bathroom break I think I should have taken a few more miles to catch back up...3 miles at 6:40 was too fast. Easy to look back now. I really was hoping that the one pit stop was all it was going to take to "rotate the tires". Nope...not today.
I think I would also run the first 4 miles slower next time and catch up to the pace group around mile 7 or 8. The first miles just felt too fast. Others in the group seemed to share the same sentiments. Also more conducive to the holy grail of running: the negative split (which Sean achieved...stud!). But again the 3 hour pace group crossed the line right before 3 hours...awesome job by the leader, Kevin Sawchuk.
After the first 4 miles I settled into a nice pace with the group and was feeling awesome. Fueling with my gels (alternating GU Strawberry Banana with Clif Shot Double Expresso) about every 30 mins. Sipping from my hand held. 10 km in 43 minutes. As shown below, made it to the half in 1:29.
This was about when I knew my stomach was going to have more impact on the race. With the minute in the bank, I dialed back the pace to around 7 minutes. Still no love. Dialed back to 7:30. More pit stops. At this point I lost a bit of mental focus.
I knew I was not going to make sub 3 nor a PR. 3:15:59 was my next real line as it is the Boston qualifier for my age group.
I also thought I could likely break 3:10. Nope, not in the cards. Not entirely sure when the 3:10 pace group passed me but I just could not pick it back up as they went by. Erg.
I did like the last 2 miles more than I thought I would. You are running along a straight stretch on L street for the last 3 or 4 miles. I think from like 56th street down to 8th street. I actually liked ticking off the blocks. Not sure this would always be the case but it did work on this day. Slight increase in pace at the end to make it into the 3:13s
No real damage to the body as the legs did not get the chance to work hard enough, long enough. This is a good thing. Might lose my right big toenail. Not sure what the story is there. I did run in my marathon racing flats (Saucony Fast Twitch) but I have never had anything like this before in any race. Maybe it was all the pit stop squatting...ewww :-(
The CIM course is fast but not flat. Rather rolling in a general down hill....which I liked. There are uphills. But all of the hills you can see the top from the bottom and with a little bit of a change in stride and a push you are at the top. And each hill you are immediately rewarded with a nice downhill usually both before and after. Last miles are the flattest. The course most closely reminds me of Boston.
Now to plan for the next marathon: Surf City near L.A.
I may dive into the boot camp world that has done such great things for Trisha and Ronda.
I would like to be about 5 pounds lighter for the February race. And stronger.
I may run with Trisha at Surf City and pick another race to go for the gold.
Either way I really don't know what to do with this stomach. Maybe the strict fueling plans of boot camp will fix me? Wish I could just fuel intravenously :-) So much more direct and would skip the weak link in my system Possibly being stronger will allow my backup pace to be faster so when the stomach does go sour it will not have as much effect on the end result. Any ideas are greatly appreciated.
Much respect and congratulations go out to Jeff Caba (2:36), Sean (2:39) and Ryan Altman (3:04)...the Bend boys who all set awesome PRs. I want to grow up to be like you guys :-) Glenn Miller ran a great race after some time away from the marathon. It was great hanging with all of you. Also great was hitting Johnny Rockets for hamburgers, cheese fries and malts after the race. My stomach seemed fine after crossing the finish line.
|Mile 1 : 6:47||Mile 7: 6:48||Mile 14: 7:00||Mile 21: 7:51|
|Mile 2: 6:37||Mile 8: 7:28||Mile 15: 7:06||Mile 22: 813|
|Mile 3: 6:45||Mile 9: 6:38||Mile 16: 6:59||Mile 23: 8:47|
|Mile 4: 6:34||Mile 10: 6:40||Mile 17: 7:11||Mile 24: 8:45|
|Mile 5: 6:55||Mile 11: 6:39||Mile 18: 7:32||Mile 25: 8:58|
|Mile 6: 6:53||Mile 12: 6:54||Mile 19: 7:37||Mile 26: 8:47|
| ||Mile 13: 6:54||Mile 20: 8:47||1:42 3:13:56|
| ||(half in 1:29)||(2:21 total time)||3:13:56|
Sunday, December 7, 2008
The bad things:
- CIM was a PR course
- My stomach had its issues to prevent me from running the last 9 miles fast enough
- I fertilized some bushes on the course so they will grow really well next spring...ewww :-(
- I get to try again for sub-3 hours
- CIM is a PR course
- Till about mile 17 I was on pace for 3 hours
- My fueling worked well even with an off stomach
- My legs feel really good after running the race and I am ready for next race.
- Some bushes on the course will grow really well next spring.
- I achieved a Boston qualifying time for my age.
- I have the largest finishing medal to add to my collection...it must weigh a full pound!
- I get to try again for sub-3 hours
Already thinking of the work to do for lucky 14: the Surf City marathon in February.
Beaten again on this one but the war is not over yet!
Thursday, December 4, 2008
I am in taper week for the California International Marathon running Dec 7th in Sacramento.
I do not particularly like tapering. Body complains about the inactivity, every little creak and groan of the muscles seems amplified, and my mind reels that I should being doing more to get ready.
I think tapering is like flossing your teeth: everyone knows it is a necessary evil but how many of us really do it correctly and for the right amount of time? And what is the definition of correct or right amount?
I have real trouble not overeating and keeping a good attitude during the taper.
Once I finish my last peak week I really have to fight the "nothing more I can do, so do nothing" attitude. Then the very next second, BOOM, I flip to "ARGH..WE MUST DO MORE TRAINING it is our only hope for success!" :-)
I had planned to do more miles in the last week but my stomach has been giving me issues...hard to do any distance without hitting the bathroom :-(
I also had great plans to stretch and do yoga every day this week...yah right :-) I did get a sports massage last night to dig out those pesky balls of tightness in my quads and calf muscles.
I am happy with the final 5 weeks of training I did leading up to marathon week (this week). I would have liked to do the final big push peak week one week further back and had higher mileage in the weeks leading up to the 70 mile week. I find the best success with consistent 60 mile weeks peaking in the 70s. Higher mileage than that and I tend to break.
Oct 27 - Nov 2 : 55 miles
Nov 3 - Nov 9: 57 miles
Nov 10- Nov 16: 55 miles with a 5 km race thrown in
Nov 17 - Nov 23: 70 miles
Nov 24 - Nov 30: 40 miles with a 5km race thrown in
Dec 1 - 6 - now planning about 15 - 20 miles
When I taper I try to maintain the intensity but reduce the mileage. I really find this hard to do. Any indication of minor discomfort and I back off the pace. In normal training I would push through and it would work itself out. I need to work on this.
I am really looking forward to this race...excited and nervous at the same time. Only bummer is that Trisha and the kids will not be there.
How I plan to have a great race:
- I have the mental edge of knowing I will be in an experienced pace group. The leader is an accomplished ultra-marathoner who brought his group across the line last year at 2:59:43. Sounds good to me!
- I have lots of friends and family wishing me well and holding me accountable. For me it really does help during a race.
- For the first time I will be running a race with someone who is shooting for the same goal time. This works great in training to get past the low points so I think it will be awesome in a race situation.
- The weather is looking good: little wind, low of 39, high of 61. Might feel a bit warm near the end but Ronda correctly warned me about that.
- It is supposed to be a fast course..duh!
Thank you to all the friends who have provided advice and wished me well!
Off to pack my racing flats...Wahoo!
Saturday, November 29, 2008
We had a break in the weather today where it was warm and almost sunny. Since I am away next weekend racing down in Sacramento for the CIM, we headed to the tree farm to harvest the family tree for 2008.
We have gone to the same place for the last 3 years: Vandermost Christmas Tree farm on SW Vandermost Road off of Scholls Ferry. You can cut down any tree on the acreage for $25. Small or large.
We tend to go large and have been happy with the 2 past years trees.
This year I made sure to pick a handsaw that was sharp. So once we had hiked through the "forest" and found our tree, the work of cutting it down was vastly easier than last year.
So with little incident, the beautiful tree was loaded on the car, driven home and is now waiting to be decorated in the front room.
Thursday, November 27, 2008
We generally try to do a race Thanksgiving morning ever since moving to the United States in 1999. The weather in Portland has generally been warmer than Minneapolis for running on turkey day.
This year we ran the Give 'n Gobble 5km in Sherwood, Or. A map of the course can be found here.
I raced the 5km as my last speed work leading up the California International marathon on December 7th.
I ran OK posting a 19:05 (6:08 minutes per mile).
1st in my age group and 7th overall.
The legs felt good. I just could not quite find a groove with the course. A little climbing and such in the first 2 miles and then about 1 mile of paved trail running. The trail is fun but not conducive to really fast times with some really tight corners that I ran tentative with the moss and frost. I know, excuses, excuses :-)
I then back-tracked to find Trisha and the kids and ran in with them for about the last mile. Cole's ears where cold as it was about 33 F but the sun was out. Leah was dragging when I met them but boy did she pick it up on the downhills. They did great keeping moving by alternating running and walking. Pushing to the finish, they finished their first 5 km race in 41 minutes (13:11 minutes per mile).
It was great to see our friends from church out doing the 10 km: Jon Lindsey, Jason and Jennifer. I went back again for more cool down to run in with Jon for the last 3/4 mile. Maybe next year we will move up to the big race as well :-)
The race was well organized with the route marked extremely well. Russ Zornick was doing the timing so I would expect the results to be up here soon (possibly as early as tonight). (UPDATE: results are up here and WOW...the race had 702 people running the 5 km!)
Happy Thanksgiving. Boy are we blessed!
Now off to EAT!
Wednesday, November 12, 2008
Which of the following are true about November 24th?
- The start of the week that holds American Thanksgiving?
- The day the lead singer of Queen died?
- The day that the Brady Bill passed the United States Congress?
- The last day to submit a proposal for EclipseCon 2009?
This post is about participation in EclipseCon 2009.
We have 5 Domains with 19 categories designated for the conference. We even have an Other category to not miss anything cool and interesting.
So what is your passion: Emerging technologies? UI? C/C++? E4? Web tools?
Submit a proposal for what you love to talk about.
Maybe you would like to share within the Committer and Contributor category?
In the Committer and Contributor category:
- You can tell us about your peer and community interactions or your successes and failures with ecosystem building.
- Do you have insights and experiences on how to work in the open, or how to foster or be a successful contributor or committer? Please don't limit yourself to just Eclipse experiences. Other communities experiences can be very relevant.
- If you are an expert on the Eclipse foundation and its governance model, licensing or the Eclipse IP process, share with the rest of us.
- The Eclipse development process...a whole world unto itself ready for you to help us explore.
- How did you start your Eclipse project, foster its growth and sustain its maintenance?
No matter what category your presentation would fall under, write up your proposal and prepare to share your expertise with a submission.
Tuesday, November 11, 2008
Our family spends a lot of time on the beach when we go to Indian Rocks, Florida. We keep busy building creations in the sand. Everything from plain piles of sand to snapping turtles to standard castles.
Some of us are the designers and the diggers, some the sculptors and others the supervisors, critics and admirers.
Then we enjoyed building and playing with the sand.
Friday, November 7, 2008
We are on vacation near Tampa, Florida and independently both of us thought it would be fun to do a race while we were here.
We lucked out in with a 5km race tonight in Ybor City, a historic neighborhood northeast of downtown Tampa. The race is called Richard's Run for Life and is a cancer fundraiser.
We almost missed the race with the traffic/rush hour of Tampa. Parked and did our "warm-up" run to pick up our numbers with 15 minutes to spare for the 7 pm start.
In 2006 this race had 660 runners. 2007 there was 673. This year there was around 1200! But they handled it really well.
The course is not really scenic: several out and backs on city streets starting and finishing at the historic Cuban Club built in 1917.
The race was really well organized with lots of volunteers for packet picket and for the post race party. The post race food was really tasty tacos and paella with free wine, beer and soda.
Trisha nailed her fastest time in a couple of years with 25:15 (8:07).
I ran 18:38 (5:59), 15th overall and my fastest time this year. I grabbed a 1st place paella plate in one of the old man age groups.
It took a long time to get to the awards ceremony. The reason: 1200 people and they were doing the results BY HAND!. It was like a time warp back to the '70s. I have no idea how this race managed to get these results organized. As you crossed the finish line you were passed a card with your overall finish position. It was then up to you to enter your name, address and finish time on the card.
These cards were then placed into little plastic troughs for each age group in random order. Then one guy sorted these cards and stapled the top three from each age group on a larger result card. Trisha and I stood and watched to really see how this worked. Even more amazing the race organizers announced that the full results will be up online by Sunday night! Someone actually has to type in all these results...youch!! The old school way did work, but man, someone get these guys some computerized results! :-)
Full 2008 results can be found at Cool Running.
Fun race, great food (and lots of it) and organization with cool and unique age group awards. Hopefully we can do it again.
Friday, October 31, 2008
We are back from the annual candy grab.
The weather cooperated with it being warm and dry with no wind.
Cole dressed up as a "50s" guy and Leah was Princess Leia...easy, simple and mobile.
Tomorrow we are off for our annual migration south to Florida...reading, running and sleeping on the beach...wahoo!
Trisha and I are even planning to squeeze in a 5 km race: Richards Run For Life 5km :-)
Thursday, October 30, 2008
The bad news...with a change in plans I am not going to run the Autumn Leaves 50km.
The good news...I just finished signing up for the California International Marathon (CIM) in Sacramento on December 7th.
This will be another attempt for me to break 3 hours for the marathon. Rolling hills with a net downhill sounds good to me. The race seems to have very well established management and pacing teams. I will hitch my wagon to the 3 hr group. As well, looking at the results there are lots of fast times.
I have come close twice: 3:02:33 at Boston in 2006 and then 3:03:05 at Eugene in 2007 (race report here).
This will be my first try this year. I knew going into Boston 2008 that I just had not done the required training. Race day bore that out (report here).
My other goal for this race is to finish before the boys from Eastern Oregon are showered, shaved and on a 2nd round of lunch. In other words, they are blazin' FAST and I would like to be within 20-30 minutes of their finishing times :-)
Please chime in with any and all suggestions for switching from training for a 50km to training for a marathon and how to best focus my 4 weeks of dedicated marathon training.
Tuesday, October 28, 2008
I was driving to work today (which I rarely do since usually bike commute) but I am glad I did.
Taking a completely different route from normal I spied a Five Guys Burger location! In Beaverton, Oregon! Close to where I work! w00t!!
We first hit this place on our Florida trip last year as we detailed here.
Youch...now that it is local I am going to have to do more running to match the calories :-)
Sunday, October 19, 2008
Great weekend of running: long run out on the trails on Saturday followed by helping a friend race to a PR on Sunday.
Saturday I headed out with Scott and Rick on the trails of Forest Park.
The weather was great: cool with the sun peeking out every once and while.
The park is taking on its fall colors and yet the trails still have their summer hardness before turning into the sloppy mud of the late fall and spring.
We started at the Zoo a little after 8 am and ran out on the Wildwood trail to mile 10.
Note that they are doing some pretty major construction on the trail at the Redwood forest section of the Arboretum. On Saturday you could get around the work but you had to be creative
After the Wildwood section we headed back and then down the Alder trail to Lief. Once we were spit out on Lief it was time to pick up the pace and push it on the downhill and road. Played around the 7 min per mile mark. Then it was time to head up the Aspen trail back to Wildwood.
I got a nice second wind at this stage and was able to do some nice work back in for the 6.5 of Wildwood back to the Zoo.
This is a great 20 mile loop that I would recommend: lots of change-up in pace and terrain. You get all the climbing on Wildwood (Pittock Mansion *2) and then the climb up from Balch Creek (Stone Building) at mile 5.25 out to around mile 7. The speed work section of Lief is tough but fun and you can look forward to the "rest" pushing up Aspen.
Sunday morning the crew headed down for the Run Like Hell 5 km race. I was running with James as he tried for a personal record (PR) in the distance. For the last month and a bit James has been working hard with a training plan I drew up for hill towards the 5 km race today. I have been using Google Calendar for drafting up the training plans for a couple friends and it is working out quite nicely. Michele was also out to race the course.
We saw Mike Rosling before the start of the race as he finished the 10km event in a personal best time. His cool racing flats were still smoking!! Um...Mike and Sean, I am not sure ultra runners are supposed to be using such light shoes and running such sweet fast times at road races??!!
I think I might have to get me a pair of those Nike LunarRacers!
We also saw Kelly from Run Oregon and I picked up the Garmin 405 from her that I am going to test drive for the next week and write up my experiences.
Now to the race. It was a little nerve wracking at the start as things were pretty crowed: 700 plus people crowding into the start that is also the finish for the 10 km and half marathon participants streaming in. But amazingly it all worked out. Just before we started the 5km, the race organizers subtlety shifted over the finishing chute and we had the room we needed for the start.
The air horn went off and we were running. Nice 4-5 blocks of down hill running to spread out the field and get the legs fired up. You do have to make sure not to go out too fast. We hit the end of the downhill and turned out onto Naito. James found his stride and hit the first mile in 6:46. I had predicted James would run 6:53s so I thought this might be a little fast but the footfall and breathing sounded good so lets see what happens. Through the turnaround and to mile two with no major changes: striding out on the flat (most of it) and using the little ups and downs as mental pushes to keep the pace up.
Mile two in 6:41. Now I knew James had his PR. Out along the Portland waterfront park which was flat and fast. Then push to the turn for the return up the hill to the start/finish. James dug deep, pushed hard and crossed the line in 20:54 (6:44 avg). I was one second back at 20:55 as we took first and second in our 35-39 age group, 30 out of 750. NICE!
Full race results for the Run Like Hell 5km are here.
Now I get to revisit James' training plan and tweak it up a notch using this new race baseline :-)
Run Like Hell is a great race with smoking fast 5km and 10 km courses. I think I will race the 5km next year to try for my own PR. I also recommend hitting Elephants for a post race feast/celebration.
I got to end the day with a nice 6 mile leg stretcher with the tunes on to add some more quality miles to my training towards my next race.
Stone Building photo credit to Dar's Foto Faze
Saturday, October 18, 2008
Prison for me all began with a dog named Chewy.
In September 2006, both my kids headed off to school and I was asking God what I should do with my newly discovered free time. Somewhere in the back of my mind, the idea of teaching a computer or business class in prison surfaced. I don’t know why God placed prison on my heart. My only previous experience with Department of Corrections had been when I took a wrong turn while going to Ibach Park. I accidentally ended up at Coffee Creek Correctional Facility in Wilsonville thinking the lights and expansive parking lot must indicate that the kids and I had arrived at the park. NOT!
I shared to my friends a desire to get involved in some way with the prison and the female inmates. All too soon it was May and I still hadn’t made any effort to move forward. Marnie, a friend of mine kept prompting me to take action and contact the prison, but I brushed her off: I was too busy, not prepared, I’ll do it next month.
Turns out God was getting tired of my excuses too. In June, Darin was running a race on Father's Day in Tigard. While we were at the finish line waiting for him, the kids spotted a puppy, Chewy, and couldn’t resist petting and playing with him. I exchanged smiles with Chewy’s owner, a petite Korean woman, named Christina. We shared that usually we were both at church on Sunday mornings. Christina then began to tell me about her ministry with Oregon Women’s Prison Ministry (OWPM) and her calling to "love on" female inmates. I mentioned that during the past year I had been thinking about getting involved somehow at the prison.
This was more than enough of an opening for both God and Christina. Christina immediately told me I needed to come to prison with her, in fact she could arrange for me to go that very week. I was somewhat taken aback – I mean things aren’t supposed to happen this fast and of course I felt I still had to ponder and pray. Really it was just continued inaction on my part, but thankfully God is patient and persistent.
I met with Christina over the summer. When the kids were back in school again, I joined OWPM, volunteering with the female inmates every week during the Tuesday chapel services in the medium/maximum security facility at Coffee Creek.
This past spring, at the request of some of the inmates I met, I started a jogging group. We call it a jogging group since the term ‘running’ has other connotations in the prison environment :-) .
This group is not connected with OWPM. My dream for the jogging group was for us to meet and jog together out on the prison yard, but due to safety concerns about having a volunteer on yard with the general prison population, this was not an option.
So I meet with 12 inmates twice a month in a classroom setting. We’ve covered topics such as nutrition, speed work, hydration, and the Olympics. The women ask me questions about topics such as injuries, protein drinks, running shoes, that I then research for them.
The inmates record their mileage in jogging journals and I must say they are an inspiring group of ladies. They jog on the prison yard, which basically consists of a concrete ‘sidewalk’ around a patch of sand and some picnic tables – I so want to take them out on the trails, since their scenery consists of rows of chain link fences and razor wire. Ten laps around the yard equals a mile. And if an inmate is in lock down and can’t get out to jog, some of them do their jogging on the spot in their cells. The inmates have aptly named our group the Concrete Gazelles.
In August we were discussing upcoming races and the group mentioned Race for the Cure. I asked if they wanted to participate in the race and all of them were enthusiastic about it. Of course we would have to do the race on the prison exercise yard. I talked to the Coffee Creek program administration staff and they were extremely positive (big thank-you to Liz and Amanda) – we were even able to offer the inmates ice water (something that isn’t normally available). And since the yard would be only open to race participants, I would be allowed to jog with and support the women. Once again I was amazed at how fast everything came together – we only had approximately a month lead time to coordinate the event and everything went incredibly smoothly.
Next I talked to the Susan Komen Foundation (Race for the Cure organizers). They were extremely positive (a big thank-you to Caity McKean). Since the inmates have very limited funds, the Komen Foundation offered a reduced registration rate. I really didn’t want this to be a free event. The goal was for the inmates to take it seriously and have pride in giving back to the community.
We put the word out in the inmates’ newsletter and over 75 women signed up and they raised close to $400. It was a blast for me to go down to the Race for the Cure expo and pick up all those race numbers. Due to prison regulations the women weren’t permitted to have the race t-shirts or commemorative pins, but they were allowed to keep their bib numbers and the signs on which they could write who they were jogging in memory of/celebration of.
We were able to do the race the same day as the outside world, on Sunday September 21 at 1pm. Decked out in an orange safety vest and wielding a ‘Go Girls’ sign, I was honored to be out on the J/K yard to jog with and cheer on the women. I taped their numbers (no safety pins allowed) on their shirts and poured out cup after cup of ice water. The inmates did 31 laps to make the 3.1 mile race distance and it was very cool to see many of them work hard. And even more exciting, one of the inmates participating was a breast cancer survivor. It was a treat for me to jog with the inmates from the jogging group and talk to them about their running experiences. In the end we made a high five cheering line for the last of the women completing the race and some of the inmates asked even me to sign their bib numbers.
The positive attitudes and excitement demonstrated how such an event can bring people together, whether inside or outside prison walls.
Thank-you to all who were praying and supporting us and the event.
Please let me know if you have any ideas for running related topics that I can discuss with the group or good running related movies (Darin's note: running related movies link here).
- western states
- catalyst challenge
- tourist run