Starfish & Coffee

Can You Believe....

2008-10-02T22:19:00.001-07:00

I am actually a little sore today! I haven't been sore from a training run in a very long time. Whoo Hoo! I'm getting my groove back.

So swimming today - I knew I had to leave a little early, so I intentionally arrived early enough to get a solid swim in before practice started. I thereby did 600m warm-up (alternating strokes every 100m) and 300m with fins. I managed to squeeze another 100m before Coach asked us to hold up.

He talked a few minutes - encouraging us to participate in the upcoming Postal 3000m challenge. I am very intrigued but need to work out scheduling with DH.

The drill set was freestyle - 11 x 50m free w/ fists. I led our lane. I felt strong and confidant. We then alternated leaders for the main set (I led 2nd).... 3 rounds of 150m free (breathe control 3.3.5.5.7.7), 100m not free (we chose breast/back/breast/back), and 50m free fast. I was able to get only 2 rounds in before I had to leave for my appointment.

I was very pleased with the workout though... 2150m total.

An Open Letter to My Love

2008-10-01T14:36:00.000-07:00

My Dearest Running -

I know we're struggling. We've reached a bumpy patch of road, and we're tripping all over the place just trying to stay up-right. It happens...but usually not this bad, and certainly not to us.

I admit that I haven't been as good to you as I could be, as I should be, or as I need to be. I haven't kept up my promises, and I've fallen back into old habits - dangerous habits. There's not nearly enough stretching. There's rarely any post-run refueling, especially in the desired time span or carb-to-protein ratio. Sadly, there is absolutely no strength training. I'm mortified and disappointed.

It seems like I've totally forsaken you. Yet, you're still there for me. You have to beg me to spend time with you. Plead. Whine. Threaten. When I do spend time with you, my mind is elsewhere. Not focused on you, the way it should be, but drifting off to lesson preparation or household chores that have yet to be done. We're not connecting.

It's so unfair to you because I know how great we are together. I know that if I worked at it just a little harder, we could be amazing. Right now, you're fighting for my affection and attention. While I'm feeling like too little butter spread over too much toast.

Know that you are in my heart and that I am constantly thinking of you. You've been patient so far. Just bear with me a little while longer as I get things worked out. I promise I'll be able to give my complete attention again soon.

Perhaps I can offer some consolation to you with these words: You are my true love, my soul (sole) mate and I will never be able to leave you. If you ever left me, I know that I would never be able to get over you. Ever.

Most affectionately,

Makita

ORN: I ran 5 miles today. I felt absolutely great! I went out with all intentions to take it easy and I did just that - I relaxed. I didn't worry about time, distance or pace. I concentrated on enjoying the time to myself. Being alone. Being outdoors. As I got underway, I knew 5 miles was entirely within reach. Average pace 9:04. I am elated. :D

Illness to Boot

2008-09-30T16:20:00.001-07:00

Saturday morning, Sweetie came home early from a sleep-over party with vomiting & diarrhea. She was feeling better by early afternoon so I began to think that is was perhaps an allergy (celiac's) rather than the flu. However, Buddy woke up around 11 p.m. Sunday night with the same symptoms so I knew then that it was bound to catch me, too. Within a few hours, I was down for the count.

I honestly don't recall ever having been so sick. DH said, "You look like death warmed over." Thankfully, he stayed home to watch the kiddos because there was nothing I could do. I had to lay down all day... if I stood up, I got dizzy and nauseous. By the early evening, my body ached terribly - I couldn't get comfortable - my back hurt so much I was in tears. I have a pretty high tolerance for pain and this really knocked me down. I took a few ibuprofen and thankfully was able to get to sleep. I slept until about 7 this morning.

I was nervous to stand up but fortunately only a tiny bit of dizziness that subsided quickly. I walked around, picked up a few things. I made breakfast. I actually felt normal so I decided to go to Masters like usual. Fortunately, it was an easy day...

400m warm-up (I arrived a little late)
6 x 50m backstroke drill w/ paddles
4 x 200m freestyle
100m cool-down
1600m total

Lack of Running Leads to Forgetfulness

2008-09-26T07:01:00.000-07:00

I arrived to Masters late yesterday. I had forgotten Sweetie's Taekwondo uniform and had to turn back just after we left the house. Then as we were unloading and gathering our things (my swim bag, the kids' lunch bags, etc.), I realized that I had also forgotten to bring along a towel! I briefly contemplated NOT going in but I caught myself. "Forget it! I need this. I can't skip out on my swims, too!" Apparently, when you stop running - your mind starts to falter and you begin to forget things more regularly. Fortunately, they have towels you can rent for 50 cents.

So... I didn't get much of a warm-up in, just 300m (100m each of free, breast and back). The drill set was focused on breast - 16 x 25m with 10 sec rest interval. We were instructed to do 2 kicks for every 1 pull. Easy enough. I led off (the other 2 were talking) - I really pushed myself maintained a good lead each leg.

The main set was 8 x 150m - the first 50m free (threshold), the second 50m breast or fly (choice), and the last 50m free (threshold). I allowed the other 2 women go ahead of me - I knew they were stronger swimmers than I... I was actually surprised I had stayed ahead during the drill set. By the 3rd 150, I was lagging and I started to fall behind just a little.

Just before we had started the 150s, a 4th swimmer had joined our lane. I allowed her to go ahead of me as well as he started the 5th 150. I was feeling stressed that I was holding her up. Once I was last, I felt relief and allowed myself to concentrate more on my form and enjoy the swim. I felt more at ease and the feeling of fatigue lessened. Note to self - remember to relax and enjoy yourself. Stress and worry will bring fatigue.

Thus... a solid swim despite my tardiness. 1900m total.

Super Fly

2008-09-24T18:54:00.000-07:00

Our swim yesterday was all about the butterfly. I arrived with time enough to do 700m warm-up (500m mixed stroke / 200m kicking w/fins) then it was on to the core of the practice.

The drill set was 16 x 25m fly drill with 10 sec rest interval. Fortunately, coach allowed us to use fins - otherwise, I would have sunk! The main set was 6 x 50m breast, 6 x 100m free at threshold, and 6 x 50m fly. I managed to do 3 rounds of the 5o fly. I was toasted.

That's it. No runs to report. I have completely lost it. I'll be starting from scratch.

BONK! of a different sort...

2008-09-19T06:34:00.000-07:00

I've been a little absent here lately. Have I been traveling and away from the computer? No. Have I been too busy to blog? No. Has our internet provider started charging by the amount of time we actually spend online as opposed to a set fee per month? Not yet.

I've been absent because I've fallen off the wagon. I haven't been training. At least not on a regular basis. I have swam a few times but that is it! I am starting to feel quite frumpy. I feel so guilty! As a result, I haven't had anything running or swimming related to share.

After the Circle the Bay, I wanted to take a couple of months to enjoy myself and not train with anything specific in mind. I wanted to continue working out though! Funny how a training plan really helps you to stay focused and reach your goals. I need to get myself going again as I've lost the endurance I had built up.

I went to Masters yesterday anticipating a crowd. My girlfriend had attended on Mon and Wed - both of which she said were unusually crowded (6+ in each lane). Certainly not ideal but what can ya do? Surprisingly however, there were very few there yesterday! Just myself and one other swimmer in my lane, only one in the third lane, while all the other lanes had 2-3.

After the warm-up, Coach has us working on backstroke. 4 x 25m back w/fists, 4 x 50m back palm down, 4 x 75m w/paddles and correct knife-hand strike position. This drill set forces you to focus on the rotation of your body in relation to your hand position. He encouraged us to use fins and to take it easy - speed wasn't the objective.

I enjoy backstroke. It has always been one of my favorite strokes. As we were doing the 75s, I really got into a groove and I felt like I was gliding through the water with little effort. As I was approaching the wall on the last 75, my mind was drifting. I wasn't paying attention and didn't see the flags warning me of the obstruction ahead. I banged my head on the wall! Fortunately, it hurt for only a few minutes. I hung onto the wall and allowed my senses to return before I floated leisurely back to the start. I don't even know what I was thinking about. Perhaps I should fib and say I was daydreaming about sex or Lance Armstrong's abs. It would make the story so much better... but I wasn't! Pain for naught!

I recovered quickly and we then did a freestyle pull set: 50m pull, 100m pull, 150m pull, 200m pull and 250m pull. I began to feel the effort of the pull set in the midst of the 150. I am so accustomed to kicking - so much of my strength is in my legs (at least it has been). At the wall, I told Coach, "This set is killing me!" He laughed and replied, "You race to your strengths. You train to your weaknesses." A light bulb went off in my head. I know this but haven't been executing. I need to change my strategy. I need to be more focused.

The pull set was then followed by a descending 200m free swim, 150m free, 100m free and 50m free. I could really feel that I was rotating better.

I felt really good. With each passing day, I love swimming more and more.

Total distance: 2050m

America, America

2008-09-11T06:02:00.001-07:00

In honor and memory of those who lost their lives on September 11, 2001.

A Shrewd Four

2008-09-10T17:57:00.000-07:00

My sitter is back! I headed out for a run along the river trail... hoping to do about 6. Though, at the 2 mile mark, I realized I was going at marathon goal pace (8:25) so I opted to stop and do a 2x2 mile tempo run. As I rested, I thought... hmmm, wouldn't it be sweet if I could better the mile I did last week?! Can I top 6:58? I decided to give it a go... the return run included a couple of gentle downhill segments and I thought for certain this could help better my time.

I started to really struggle. I was parched. I hadn't thought to bring along water. 3/10 of a mile to go and it was all I could do to continue running. I finally hit the lap button and realized that the humidity, my running hiatus, and the 2 fast-paced previous miles really had done a number. 7:38. It is amazing how quickly one can lose endurance & fitness when you take time off.

Somewhere along the way, I had discovered a tiny shrew along the road that had perished by some unknown cause. I made it a point to bring it home with me to share with the kiddos. Impromptu nature study... tied in perfectly with our current focus on vertebrate animals. They were delighted with my discovery. As I was carrying the little fellow with me, I essentially jogged/walked the last mile for cool-down.

4 miles in all. Getting my running legs under me again. Will take time.

A Loss for Words & Blurb

2008-09-10T00:09:00.001-07:00

I'm really lacking for things to say. Since school started last week and I lost my 2x week sitter, I haven't been running. Swimming is the only regular exercise I've been getting the past couple of weeks. And I missed that last Tues, too because the kiddos had a cold.

I can't recall precisely the swim workout we did on Thursday last week. I think I did about 700 meters warm-up (300 w/fins). As the coaches are on vacation these two weeks, it was up to us to determine a workout. We did three rounds of 8 sets of 50s, alternating stroke each length. It was very IM-ish but we did only 4 lengths (25m) of fly.

Today, I was completely on my own. I did 600 meters warm-up (100 free, 100 back, 100 free, 100 breast, 100 free, 100 IM) and 400 meters with fins, 2 lengths (25m) of fly. I then did an endurance set of 2 x 300m followed by 2 x 200m. I felt very relaxed and comfortable. At the end of the hour, I had completed 2000 meters so I was very pleased.

I keep thinking about doing more. Pilates. Strength Training. Core/Abdominal Work. Cross-Fit. I just don't know how to make sure I stick with it. Though I am hesitant, I think I may have to find a class at the fitness center at least once a week. I've been trying to convince DH to do a kick-boxing class with me at Sweetie's Dojo, but he has committed yet. He has inquired about maybe doing some swimming.

I have my sitter again - though just one afternoon a week. Hopefully, I'll be able to get back into the groove and workout on a regular basis. I'd like to get my weekly running mileage back up to 25 miles a week before I begin training for Eugene '09.

In other news...

I tied for 2nd place in the Virtual Mile! I'm elated! If you are interested in reading the full race report, hop over to Reid's post, The Virtual Mile Race Results.

Secondly, I recently had my homeschool blog posts from Aug 2007 - Aug 2008 uploaded to Blurb.com and printed into a hard-bound book. I just got it yesterday and I am delighted with the results. I've had a few photo-books printed at Snapfish and Shutterfly in the past. The quality has been good. However, I have to say that Blurb is far superior.

Their software allows you to modify the text, manipulate the layout and truly make it your own. DH was so impressed, he said I need to buy 2... one for each child (as the homeschool blog is basically a record of our school endeavors and of their academic growth, etc.).

Running Bibs Wanted

2008-09-04T08:20:00.000-07:00

I came across a great activity that my kiddos are both excited about. It is called Running Number Math and incorporates geography, math, writing and art. If you have ever wondered what to do with your race bibs, this is the perfect opportunity to donate them to an educational cause.
I know many of you (like myself) have sentimental attachment to your bibs... if this is true of you, please feel free to send a color photocopy! If you are interested in helping, let me know and I'll email you our mailing address.

Thank you!

Stagecoach Robbery & The Virtual Mile ~ Race Report

2008-09-03T14:41:00.000-07:00

As part of a new BarCon tradition, I participated in the 1-mile fun run aptly called The Stagecoach Robbery to go with the western theme this year. Bar ran along with Sweetie. Buddy opted to stay in the park on his scooter to cheer us all on with DH, Bef and B! As I had an opportunity to run sans-jogger, I decided to do the Virtual Mile a week sooner than most.

Kong took a few minutes to describe the course for a few of us, namely myself, were new to the race (I was the timer last year and failed miserably at the task). I recalled though, that Kris zipped through to the finish in approximately 7 minutes and I thereby opted to use him as my pacer.

We took off and as was expected, several of the younger runners took off right away. I tucked in behind and maintained pace ... picking them off one by one. Within a quarter mile, Kris and I were in the lead. I glanced at the Garmin and it was clear that if I stayed strong, I would achieve my goal of coming in under 7 minutes.

As we approached the finish, I started to sprint hoping to overtake Kris at the line, but he looked behind his shoulder and he, too, picked up the pace. When I crossed the finish, though, the Garmin said .89 miles... not a complete mile so I kept going. The last 1/1o of a mile was slower than what I had averaged earlier but I still managed to reach the 1 mile mark under 7. Garmin read 6:58 for the lap (I kept the timer on to get Sweetie's time... 10:32).

Family Photos

2008-09-01T14:51:00.001-07:00

We had a family photo shoot last week and I am excited to share the results.

All Photos by Kat Nyberg

The Good The Bad & The BarCon

2008-08-31T21:23:00.000-07:00

2008 marks another successful BarCon. Our gracious hosts, Bar & Kong (shown below in their finest attire prior to the "Wild West" Poker Tournament), welcomed over 65 bar-ticipants to this year's festivities. Wow! I honestly don't know how they do it ... 68+ hours of NON-STOP gaming ... no kidding! Some die-hards stay up all night playing epic games like Solar Quest, Dungeons and Dragons (actually, I'm not certain they've played that one since high school), WarCraft, and Werewolf.
True to tradition, bar-ticipants come dressed in costume for the poker tournament - always a highlight, bringing out huge crowds and stiff competition.

Kids are welcome, too! The next generation of gamers is in training now! The photo below shows the sheriff and his daughter as they duke it out. It brings a smile to my face to see the kids take an interest in board games and to see them interact with the kids. It is great to know that while we are playing games, the kids are developing skills in strategy. Sweetie enjoyed teaming up with several of the adults to play new games. She also played several more familiar games on her own (Carcassonne, Senet, Ticket to Ride, and Life Boats). Many of these games have suggested ages of 10 and older. At 5 years (she'll be 6 on the 17th), she holds her own with both older kids and adults alike.
In addition to hours of gaming, we made a stop at the Lego Store in Washington Square... Buddy selected 2 sets that enabled him to construct 6 different vehicles. Sweetie filled the large bucket up with a variety of pieces. We also purchased a 12" square base piece and the tool that helps separate the pieces. Upon our return, the boys spent a couple of hours working together to construct a restaurant. It was so fun to see my little guy collaborate with the older boys to accomplish a goal.

'Smiler', 8 years, is very sweet and great with the younger ones. He looks out for them and takes the time to play with them frequently. At one time, I noticied Sweetie was rather quiet and seemed a little withdrawn and I overheard him ask her, "Are you okay? Are you happy?" Her reply was, "I'm good. Why wouldn't I be?" "Just checking," he said.
New friends - I was so pleased that Buddy got along so well with this little guy. They spent most of their time together in the dirt pile playing with their trucks. Buddy had been looking forward to seeing his friend since his family had joined us camping over the 4th of July. I was pleased that they were able to join us on an outing to the Oregon Zoo, as well.
At the Auction, we bid on two items... Boom Town and Wild West Murder Mystery. Sweetie was very sad that we didn't win Boom Town but we did win the dinner party mystery game. I'm looking forward to hosting a murder very soon. :D

Just What I Need

2008-08-27T06:00:00.000-07:00

When I discovered that Reid is hosting a virtual race ... the distance of just 1 simple mile ... I knew immediately that I had to sign up. We'll be up in Portland for the 5th annual BarCon - this year marks the return of our 1 mile fun run - so I could easily run two races (Reid's Virtual Mile & The Stagecoach Robbery) with one event! :D

I don't have a particular goal in mind for the Virtual Mile but it would be sweet to break 7 minutes. Don't know if it is possible, but a girl can try, right? I'll just have to make certain that someone else tags along side the kiddos. I'll post a follow-up race report, as expected, upon our return.

ORN: Mon - 4 miles @ 34:03 (8:30 avg pace)
OSN: Tue - 400m warmup; 250m w/fins (50m fly); 250m breaststroke drill; 3 x (150m free, 5 x 50m choice) = 2100 meters

Reaching a Plateau

2008-08-25T06:16:00.000-07:00

The past couple of weeks, I have been doing a lot of reflecting. A lot of thinking. Since my first marathon in October 2006, I have basically moved from training plan to training plan with the hope of some day qualifying to run Boston. While I still believe this may be a possibility, I am beginning to believe that I need to make a change.

In March of 2007, I met with a personal trainer to discuss the possibilities of working with him to meet my performance goals. After a rather lengthy discussion and a few brief talks with the Masters swim coach, I opted not to use this trainer. If you are interested in reading my post following that discussion, you can find it at Ultra-Conservative or Right On?

One of the things that the personal trainer said to me was, "... training for a marathon is a 2-3 year process. Runners should train to train to train... before they begin the intense 18+ week cycle. Otherwise, they risk hitting a plateau and not seeing continual improvement over time."
I'm beginning to see evidence of this. Training just hasn't been as much fun anymore. Specifically running. If I must run on the treadmill or with the kids in the jogger, you can almost bet it won't happen.

Reflecting back on my training for the Circle the Bay earlier this month, 2 of the 7 weeks prior to the race, I ran only twice. Never did I run more than 3 times a week. Another point the trainer had made was, "If you want to be a better runner, you must simply run. Cross-training is not necessary.... If swimming makes you feel better here (pointing to his head), then great, go for it. But it is basically recovery (Zone 1)." In retrospect, my training was mediocre. I didn't push myself. Without counting my swimming distances, my average was only 23 weekly miles. Yikes!

Going into the Circle the Bay, I had told myself that if I hit my pace goal of 8:34 min miles, than I would register for Portland '08. It is a hilly course. There was no one to challenge me. Arguably (or perhaps not), due to poor training as well, I didn't reach my goal. My pace averaged 8:56. Over the past year, my races have been pretty consistent.

CIM Dec '07 - 3:57
Circle the Bay '07 - 2:44:11
Eugene May '08 - 3:55:25
Circle the Bay '08 - 2:46:25

I haven't had the same desire to train. I find myself compelled to walk during a training run more than I have in the past. It is evident that I have hit a plateau.

Earlier this month, I tried calling another personal trainer - one recommended by the guys at FleetFeet, but he hasn't returned my call. It has been a couple of weeks, I should call again. But then a part of me says take it easy. Catch up on scrapbooking (I'm further behind than I ever have been - having not scrapbooked earnestly since August of '07). Enjoy running for the sake of running rather than chasing a time goal? Look into swimming competitively?

We'll see.

A Farewell

2008-08-16T00:58:00.000-07:00

Henry James once said, Sorrow comes in great waves...but it rolls over us, and though it may almost smother us it leaves us on the spot and we know that if it is strong we are stronger inasmuch as it passes and we remain.

To tell you the truth I had a hard time putting all of Granny’s good traits into writing. No matter how hard I try, I can never do justice to what she overcame... to what she accomplished in her lifetime. I know we are all grieving today. We all lost a great woman. But I know wherever she is now she’s happy and contented with what she left us.

My granny was a very strong woman. I like to think that is one quality I got from her. All of you have heard the maxims; “Make do. Use it up. Pass it on. Do without.” These phrases were mandatory during the time she was a little girl. She grew up during the time of the Great Depression.

Shortly after my daughter was born and I became a mother, I was blessed with an opportunity to get to know Granny on another level. We became friends. We spent a lot of time connecting, opening up to one another. We shared similar interests.

Those who know my grandmother, know that she had a great love of family history. She had a dozen 3-ring binders that documented every family birth, every marriage and every passing of a loved one. More than names and dates, her albums wove together stories, anecdotes of heartfelt memories, and photographs.

I never tired of listening to her speak of how she first met my Grandfather Louie at the Roller Dome in Wenatchee. Nor of the time she and her sisters, Winifred and Genevie, “got the bright idea to decorate our doll buggies and have a parade.” I’m sure you have all heard the story of the time she served Porcupine to her guests.

Her albums are proof of how important we all were to her, of how proud she was of each of us. We may no longer see her but we’ll always have these special moments we shared with her. She will always have a special part in our hearts.

A Farewell

Lord Alfred Tennyson

Flow down, cold rivulet, to the sea,
Thy tribute wave deliver:
No more by thee my steps shall be,
For ever and for ever.

Flow, softly flow, by lawn and lea,
A rivulet then a river:
Nowhere by thee my steps shall be
For ever and for ever.

But here will sigh thine alder tree
And here thine aspen shiver;
And here by thee will hum the bee,
For ever and for ever.

A thousand suns will stream on thee,
A thousand moons will quiver;
But not by thee my steps shall be,
For ever and for ever.

Freestyle or Bust?

2008-08-13T06:21:00.001-07:00

Yesterday, Coach Bob reflected on the dynamic Olympic swimmers and spoke of how much time they spend underwater when they kick off from the wall. Thus, for backstroke drill, we worked on kicking off parallel to the ground and dolphin kicking at least 8 times before rising... allowing buoyancy to bring us to the surface. It was actually a lot of fun - backstroke is perhaps my favorite stroke - so it was great to work on a new facet of swimming.

As I don't use a nose plug, I have gotten into the habit of holding my nose with one hand when I kick off. Coach laughed at me and reminded me to exhale through my nose. I would thereby be able to get both arms extended and a more streamlined position. Worked like a charm!

After 8 x 25m backstroke drill, we went into the main set: 2-3x (200m free, 2x 100m IM, 4x 50m choice). I led during the drill but asked the 'new guy' if he wanted to lead. He did. This worked great during the 200m free. He actually pulled away from me a little by the 3rd length (short course). However, during the IM, he didn't swim the other strokes... he apparently is a triathlete and swims only freestyle. The rest of us were swimming the medley: fly, back, breast, free. We all stink on fly (particularly me) so he was really gaining ground. By the time we got to the 50s, the rotation with rest intervals was all messed up.

It bothered me a little that he didn't want to give the other strokes a try. I understand that as a triathlete, you swim freestyle but why come to Masters? Wouldn't you, as a triathlete, want to work on other strokes since they work other muscle groups? It was a little frustrating.

Anyway... With my warm-up (500m choice, 400m kicking drill w/fins), the total distance for the swim was 2300m. Sweet.

On Monday, I did another 8 miles (relatively same course as I did on the 8th for Nancy's Virtual Race). This time, I finished in 1:15:16 (average pace 9:24). I am much happier with that time. I think I took it too easy on Friday.

8 on the 8th ~ Race Report

2008-08-08T10:45:00.001-07:00

I did it! For once, life's obligations and nuances did not get in the way and I actually completed one of Nancy's Virtual Races. Yippee!!

My sitter came over this morning and I headed out on my weekly trail run. It was humid - 47% and relatively warm (though not as much as it has been earlier this summer) - 75 degrees.
I started the run with the intention of taking it easy... I've been pretty fatigued this week following the 30K on Saturday. Circumstances prevented me from swimming on Tues and Thrs both, so I have just not been up to par this week. My muscles are tight and my right heel has been hinting that trouble may be coming, reminding me to take it easy.
At the 4.5 mile mark, I stopped at the park for water... I then proceeded home. I returned to my cheer squad and the finish in 1:21:27 ... an average 10:10 min per mile. Certainly not my best performance but acceptable.We are looking forward to watching the Olympics this year. I am most looking forward to the running and swimming events, naturally. Go USA! :D

In Memory ~ Wordless Wednesday

2008-08-06T06:59:00.000-07:00

22 February 1920 ~ 4 August 2008

5 August 1924 ~ 25 February 2008

I Circled the Bay, Again!

2008-08-03T22:47:00.001-07:00

Just as the newspaper article had predicted, there were significantly fewer runners participating in this years annual Circle the Bay run in North Bend. As it turned out, this had a significant effect on my performance. The picture below shows the packet pick-up and race-day registration area.... many of the runners, the volunteers, and the loved ones that came out to support us are actually pictured here!
Here is DH and the Asst. Fire Chief - one of my high school classmates! They worked together for several years before we moved to Central Oregon and became good buddies. "Chief" was there to run support for the race - blocking off the busier intersections in town and on hand in case of an emergency. A huge shout out to all those who volunteer their time so we can have a fun, safe race!DH followed me for much of the course playing photographer! He got a lot of really great photos and it was fun to have him along to converse with on occasion - particularly as I ran along East Bay Drive. There were so few participants that I felt, at times, like I was out there all alone! I had no clue how I was doing. Last year, when the final runner for a relay team sprinted past me after she took the baton at mile 13, it became my mission to finish before her. I didn't have that incentive this year. There wasn't anyone within eyesight to chase.
Due to construction on the McCullough Bridge this year, the race directors had to make an impromptu change in the course. After mile 17, they actually forged a trail that took us beneath the bridge to cross to the other side - I presume the state wouldn't allow them to stop traffic there at the intersection.

This next picture shows me starting down the trail. The man behind me has run the Circle the Bay for 16 consecutive years! He passed me just before mile 10 and I kept him within eye sight for the middle miles. I always fade in the middle and true to my nature, I caught him here in the final miles. I'm also fond of trail running whereas he slowed significantly to watch his step.
Here, DH caught me as I proceeded up... it was quite the climb. I just kept laughing about it!

Due to the course change, this also meant that the finish line was moved slightly. Runners no longer had to circle the baseball field... we were able to finish nearly immediately upon entering the park.
My time is visible on the clock but no great finish line photo... just my back side. All along the 30K course, the lyrics to "I Kissed a Girl" by Katy Perry went through my head. It is a very catchy, high tempo song and it kept my legs moving.

For those that like numbers, my mile splits are listed below. The Garmin didn't sync-up until I was just 100 yards or so from the first mile marker, however. It was keeping time though so it should be relatively accurate.

Mile 1 - 8:08
Mile 2 - 8:16
Mile 3 - 8:26
Mile 4 - 8:36
Mile 5 - 8:32
Mile 6 - 8:29
Mile 7 - 9:19 2 significant hills and a water stop
Mile 8 - 8:21
Mile 9 - 8:38
Mile 10 - 9:21 Huh? I don't recall what happened here.
Mile 11 - 8:30
Mile 12 - 8:58 I'm starting to fade...
Mile 13 - 8:59
Mile 14 - 8:57
Mile 15 - 9:18 The hills begin...
Mile 16 - 10:16
Mile 17 - 9:08
Mile 18+ - 16:02 I didn't see the 18 mile marker.
Finish: 2:46:24 (average 8:56 min mile pace)

And for those who like graphs and charts - here's a visual from the Garmin:

Othello & Lions

2008-08-03T08:44:00.000-07:00

We departed Central Oregon early on Thursday afternoon, shortly after DH got home from work. We drove down to Ashland for a date night, what has become an annual tradition of attending a play at The Oregon Shakespeare Festival. We arrived shortly before 5 p.m. and made a quick stop for the kiddos at Quizno's.

We then proceeded to the Ashland Springs Hotel where we had made reservations. We checked in and the kids and I spent a few minutes exploring the conservatory and the zoological displays in the lobby while DH attempted to take a short nap. At 6 p.m., the sitter arrived and DH and proceeded to stroll along Main Street to find a restaurant the intrigued our taste buds. In years past, we've always gone to Dragonfly, but we both decided to try something new. We decided upon Kat Wok and enjoyed a wonderful Asian inspired meal. DH ordered the Nigiri combo and I delighted in a Shrimp Scallop soup with a Coconut Miso broth. Yummy!

We engaged in an intriguing, uninterrupted, ~~passionate~~ conversation about ~~our sexual fantasies~~ ... nothing! We laughed about how we seldom get an opportunity to be alone and then when we do we struggle to come up with conversation!

After dinner, we walked up to the green area, an outside terraced theater, to enjoy the prelude to the evening. A youth group called, The Hobart Shakespearans were performing. They were wonderful! After their performance - I ran to the Tudor Guide to buy Rafe Esquith's book Teach Like Your Hair is On Fire! I started reading it that evening and finished it this morning! Wonderful!

We saw Othello and enjoyed the performance. However, our seats were not as good as last year when we were in the 2nd row. This year, we were in the balcony and it was a little difficult to hear. DH had a hard time staying awake... even I snoozed a tiny bit before intermission. The play begins at 8:30 in the evening... when you are used to going to bed shortly after 9, it is difficult to stay awake when the stars are above you and a light breeze comes through the Elizabethan theatre.

We returned to the hotel shortly before midnight and received a wonderful report from the sitter. The next morning we enjoyed delightful breakfast at the hotel before we proceeded to The Wildlife Safari for the kiddos. DH and I hadn't been since we were children ourselves so it was a delight for us all. To read more of our safari, read Lions & Tigers and Bears, Oh My!

After safari, we proceeded to the coast in anticipation of the Circle the Bay run the next day. We arrived in the early afternoon and spent the evening kicking back and visiting.

I'll post my race report soon!

Still Hoping for a PR...

2008-07-31T12:08:00.000-07:00

But now, I am a tiny bit intimidated. Read this news clip for the updates.

ORN: Mon 7/28: 9 miles 1:23 (avg 9:13)
OSN: Tue 7/29: 2000m
ORN: Wed 7/30: 4 miles 34 min (avg 8:26)

Catching Up, Catching Pooches & A Family Squabble

2008-07-23T06:31:00.000-07:00

Over the weekend, we went home for DH's 20th high school reunion. We started dating when I was a junior in high school, he a freshman at the community college, so I knew many of his classmates, more so than I know my own, actually. We had a good time catching up and even managed to get in a few little excursions.

Saturday morning, I did an easy 5 miles along the course of the Circle the Bay which I will be running in less than 2 weeks. Later that afternoon, we drove down to Bandon to visit with my dad, see the house where I grew up (he is living there again and plans to renovate - after 20+ years of renters, he has a long road ahead of him), and fly kites on the beach.

Sunday, on the drive home, we stopped by Loon Lake (a local favorite) and had an impromptu picnic. We also had an opportunity to play on the beach. It is very shallow and as we were right there with the kids, we didn't even consider life vests. Another young family, however, did. Their boy must have been about 3 or 4 years old. From the moment they arrived in our vicinity, they fought with him. First it was sunscreen. He, of course, didn't want anything to do with the stuff but his mom insisted. She struggled to spray it on him as he squirmed and wiggled.

Their issues continued when she told him to put on a life vest. He said, "No. I not want to wear it." She insisted. He proceeded out into the water despite her. He was only in up to his knees, she could have easily walked out to get him but instead she stood on the shore demanding that he come back and put on his vest. "Trevor Daniel! Get back here this instant!" Just then Dad, I presume, comes down and lays the heavy fist. She says to him, "You deal with him! I've had it!" She returns to the lounge chairs he had set up about 1/2 way up the beach. He goes in and grabs the little guy and forces the vest on him.
The little guy screams. "I hate the vest! I don't want it. I hate you!" My heart goes out the little guy. I myself didn't really see it necessary to wear a vest but as DH pointed out, the parents wanted to lay back on the loungers and not be involved. Once Dad got the vest on, he returned to the lounger himself. The little guy stood on the shore crying. A short time thereafter, Dad gets up and packs the boy off towards the restrooms, I assume for a time-out or a little talk.

Now don't get me wrong. I'm not saying I have never been in a power-play situation with my little ones. I have! I have even shared the big ones with you all here. I try to pick my battles though. I just didn't think this one was the right one. I'm not them though. I don't know their situation. From an outsiders perspective, it just looked as though they didn't want to be involved. Did they try to talk with him about the importance of a vest before hand? Prep him for the inevitable?

When it was about time to leave, we were apprehensive that we would get a melt-down, too. I gave them a choice, "It is about time to go. We have a long drive ahead of us. Do you two want to leave in 5 minutes or 10 minutes?" Of course they chose 10. When a minute remained, I warned them again, "Hey Cuties! One minute and we need to get cleaned up to go."

When time was up, I helped them clean off the sand from their bodies and we walked up to the showers to change. We talked about how fun it was to stop here... something we generally don't do. We usually push through the 5 hour drive without stopping except for bathroom breaks (remarkably seldom!) and occasionally to eat (if we make the drive during meal time). I complimented them both on leaving without fuss. For helping us to get cleaned up quickly. Sweetie responded with, "I want to come back again. I know if I don't cry, you will want to bring me back." Right on! On Monday's long run, I wasn't feeling it. I started off well enough but starting lagging around mile 6. I just couldn't find it within me to push through. I ended up cutting my planned 14-16 mile run down to 11 and change. If it is any consolation, though, here is the elevation chart:
To make matters worse, as I cut through a neighborhood park on the last mile, a large dog began to follow me.

I picked up the pace... he matched me. I cut across the parking area and he got trapped within the fenced ball field. I proceeded across the intersection to my subdivision assuming he had turned back and given up on me but NO! He turned around, back tracked, and caught up with me once again. He followed me all the way home where he took the liberty to get a little refreshment from the sprinkler water that had pooled on a rock in my yard.

My kiddos happened to be outside waiting for me - they always meet me on the front lawn these days, cheering me on the last 10 meters or so - and the dog happily flopped down so they could pet him. He was so nice! I gave him a bowl of water which he accepted enthusiastically and I proceeded to hop into the shower, leaving the garage open so he could depart when he was ready.

Imagine my disappointment when he was still there after my shower. I had a doctor appointment in just 30 minutes. I didn't really have the time to be playing pet detective. I got the kiddos buckled in and asked the dog to jump into the back of the Volvo. He did so efficiently and quickly. If we were to want a dog - we'd want one this friendly & obedient!

I spent about 15 minutes driving around the neighborhood near the park in an effort to find his owner. There were few people out and about... and no one had seen the dog before. I contemplated keeping me in our garage until someone posted a sign but that could take days, weeks... and we'd certainly grow attached (at least the kiddos and I... DH would have had other thoughts!). I thereby opted to take him to the Humane Society.

Even when we arrived, he happily jumped out of my car and walked into the receiving area. The clerks were in the back when I arrived so I rang the bell. As I waited, the dog decided to go have a look for himself. Imagine the surprise of the employees when they discovered a random, strange dog wandering around in the back rooms.

They took my name and contact information. I signed a release. I felt so bummed. I really hope the rightful owner comes to look for him there (he wasn't wearing a collar or tags of any kind - but his fur showed that he normally does). If not, I hope that a nice family seeking to adopt discovers what a wonderful dog he is and chooses him.

~

Tuesday was Masters. I arrived in time to get a solid warmup completed before practice began. 500 m mixed stroke. 400 m kicking w/fins. Another 100 m freestyle.

The drill set (6 x 25 m) was worst stroke... for me (and as it turned out, everyone else in my lane) that is Butterfly. We opted to use fins - thankfully!

The main set was 5 x 300 m freestyle with 1 minute rest interval. My lane opted to do only 4. We just didn't have the time to do all 5. A total of 2350 meters. Solid.

A Mini Tri - In Reverse

2008-07-17T16:47:00.000-07:00

A last minute scheduling conflict on Friday was going to prevent me from swimming with Masters. I thereby elected to swim on Thursday. Swimming Tuesday and Thursday actually works better anyway as we have other obligations around town and I can make better use of our time as well as our fuel.

Run
However, my sitter comes to watch the kiddos Thursday morning. I didn't want to put off my run, knowing that if I had to push the jogger, I likely wouldn't do it at all. I thereby opted to run anyway. My plan called for a 6 mile tempo run (8:29 min mile pace). I thereby did a brief 1/2 mile warmup on the treadmill... stopped briefly to check on the kiddos and then resumed running. I was able to do a solid mile at 8:27 before Sweetie informed me that my little guy smeared cheese spread on the kitchen floor. As I was cleaning him up, the door bell rang. Yippee!

Time to hit the road. I set up the virtual partner and started the tempo run; 5 miles at a goal pace of 8:30. As usual, I started out fast and at the end of the first two miles, I was averaging about 8:04 min miles. I gradually began to slow down. I stopped briefly after the 3rd mile for water and finished the last two. In the end, I finished in 40:52, an average pace of 8:10. Sweet!

I then took a little time to spray off the the back patio (the kiddos and I had done a paper mache project the day before and it desperately needed cleaning), rounded up the little tykes, got my bike and the trailer down from the ceiling hooks in the garage, hooked 'em up and we were off.

Bike
We hadn't gone more than a mile or two when the chain fell off as I was shifting. Urgh! Fortunately, it happened just as a kind gentleman was getting into his car and he saw it happen. He was more than happy to give me a little assistance.

We were on our way again... off to the pool. We arrived in time for the kiddos to have a little splash time. As we were changing into our suits though, I bumped my eye glasses, they fell to the floor and broke apart! My luck! Anyway, the kids played for about 30 minutes and then it was time for Masters.

Swim
400m warmup
350m kicking, on side with fins
8 x 25m backstroke drill
3 x [ 4 x 50m choice stroke, descending; 100m recovery]
50m cooldown
Total: 1950 meters

Reverse Tri complete but I still have to pedal home....

We first made a stop at the post office, the library for story hour & crafts, the optometry shop to get my lenses repaired and Fred Meyer for a few groceries. We finally made it home about an hour later. 13 miles on the bike. I didn't even keep track of my time - I had to stop at lights, wait for traffic, pedal at a snail's pace up any incline as I was pulling 100+ pounds of kiddos, books, & equipment.

Beginners and Seasoned Veterans

2008-07-15T06:24:00.000-07:00

As the temperatures have been quite high even by 10 a.m., my sitter agreed to come a little earlier. I had wanted to get 4 miles in on the treadmill before he arrived but managed to complete only 2 in 18:55 when the door bell rang.

I then headed out the door shortly after 8:15 a.m. My plan was to run 12 and do another 2 miles at goal pace on the treadmill once I was back in the comfort of air conditioning. The first 3+ miles I did on the road throughout the neighborhood, trying to stay along the shady areas as best I could. I then hit the river trail where I would do at least 2 loops before returning home.

The past couple of weeks, one of the local high school cross country teams have been using this same trail for a weekly training run. In addition to the other users, there have been 20+ high school runners dispersed amongst the pines and Bitterbrush. Much busier than I like but I don't have the luxury of driving to another trail.

I opted to begin the river trail loop on the east side. Just as I stepped onto the trail, I could see a small group of 3 young runners about 3/4 a mile ahead of me. Two of whom seemed comfortable and the 3rd whom was struggling. She started walking just before I caught up with her and said, "On your left." She resumed running at a brisk pace, pulling away from me to catch up with her friends. She tried calling out to them, "Sara, wait up!" to no avail. When she caught up with them, she convinced them to walk with her.

This is when I finally pass them. As I do, I hear her say, "I can't do it! It hurts." I glance in her direction and she is holding her side. Her friend replies, "Running is not a team sport." I know what she is trying to say. Don't compare yourself to others. Push through the pain. Take it day by day. But her friend's words come off sounding harsh. She wants them to walk with her. They want to do their best and continue on.

I thereby get the urge to stop myself and try to impart some wisdom. "Try running for one minute and then walking for a minute. Then gradually increase the time you are running. You'll get there. Just take it slow." They smiled in gratitude... I wanted to say more but I didn't want to sound preachy.

I proceeded on. Up the hill and down. Just as I came to the narrow part along the water's edge, Horsetail Rush thick on both sides, I came up behind a woman walking her dog who suddenly decided to jog. At this same time, 3 male runners - all bare chested [Oh! I wish I could run without a Tshirt and bra - it would be so much cooler!] - came up behind me.

I called out, "On your left." No response. Again, a little louder. Still no response. This is when I realized she had headphones on. I told the guys. "Ah. Figures," they said. We jogged behind her a little more over the planks laid across the mud. Over the makeshift bridge. Then I yelled, "On your left. Coming through." She was startled and stepped aside. The four of us charged up the rocky outcropping and resumed pace.

Actually, I was trying to prove that I could hang with the men so I was really pushing the pace... I think we were well under 8 minutes for a quarter of a mile or so. On a rocky trail! What was I thinking! This is my long run day... SLOW DOWN! As I regained control of my senses, the guys passed me. The leader, one I recognized from a local running store, says to us, "You'd think she'd at least turn down the volume!" "I know," I responded, "Especially on a busy trail!" The other two guys chuckled and one said, "Enjoy your run." "You guys, too."

I reached the park shortly thereafter, crossed the footbridge and headed up river on the other side, the guys continued on downriver towards the old mill district. About 1.25 miles later, I turned again at the footbridge upriver, beginning my second loop of the river. I opted, though, to stay on the east side of the river where there was more shade. It was after 9 a.m. and it was already in the 80s. I slowed down. No sense killing myself to hit pace in conditions like this... besides, I'm on a trail and one's pace is slower on trails anyway.

When I returned again to the park, the 3 girls I had seen earlier were walking towards the beach area, I assume to take a little dip in the river. The one who had tried to encourage her friend to not give up gave me a little wave and big smile. Perhaps my little comment had helped?

I turned about and headed home. Delighted to see the doorstep. I bid the sitter adieu and gave each of the kiddos a Popsicle. I desperately wanted one myself but held off. I had to convince myself to get on the treadmill. Two miles at goal pace (8:34). I did the first mile as 800m intervals. Stopping briefly for water and a wet towel. I pushed through the last mile, more confidant.

16 miles. 2:42. An average 10 minute mile pace. My training plan called for 9:47 but with the heat and the trail, I'll take it!

I covered more running miles today than I did all of last week. It was a recovery week and I took that liberally... running 7 on Monday, 6 on Thursday, and swimming a combined 3800 meters on Tuesday and Wednesday. I rested Friday, Saturday and Sunday... leading to a little fatigue yesterday on the long run but my hip is feeling much better. I think it was a wise decision.

To top it all .... chaffing in a new area! I generally chafe below & between the boobies where my sports bra comes into contact with my chest. After the run yesterday... I discover chafing in the crouch area where the elastic of my panties apparently rubs. Urgh! I ran in my old favorite shorts - built in panties - why the chaffing, now?!