Break A Leg, But Not Literally

Not much to tell other than is cold... Last night, checking doors and locks before going to bed, I discovered that our front yard was totally covered with... SNOW!!! It was nice to see it, but discouraging. I had a race the following day in Snoqualmie, WA, 45 miles from home, with limited parking, meaning I needed to leave very early, around 6:30am.... a weather forecast in the low 30's indicated to me that the freeway would be ... icy?

Indeed, it was. After driving 4.2 miles, I already had past 5 separate accidents. Called my husband and he recommended to turn around. I told him I would be fine. And fortunately, thanks God, I was.

At 7:15 I arrived to the place, and found challenging to enter in the building. The whole parking lot was an ice skating field. After some tricks, I made it, picked up my package and saw the display of trophies to be given three deep in each age bracket. I decided I'd get one, didn't matter if 1st or 3rd place, I wanted one, they were gorgeous.

I had 2h 15 min to spare before the race started as it was delayed till 9:45 am to give chance to the ice to melt. Fortunately, we were all inside an Elementary School, and could keep ourselves warm. All runners wanted to Break A Leg, But Not Literally, so we welcome the delay. The sun was trying to show up, and we're glad it did.

The race finally started with a bunch of kids in front of the pack. Although organizers told them to go to the back, they simply didn't move. For me, it was kinda neat to see all these kids running for their school, and got a flashback in time to the school activities when my kids were little. I smiled.... good memories...

The run was really nice. The sun was present, and my three layers of technical fabric gear were perfect for the occasion. I ran good along the whole course with only one thing in my mind. A trophy!

Darn it. I got 4th!!!

Division 4/10 - Overall Female 60/280 - Overall 165/502

__________________________________________________
The weekend before I ran another race under miserable weather conditions. I drove 1h 15 min to Fort Steilacoom, and it was pouring, windy and cold. The race was organized by the Army, and when I asked, where is the race? They pointed out: That trail... OK! It was XC terrain.

While in the line to pick up the package, all of us were asking why do we do this... The common answer was: Because we can, because we are alive. That was good enough to decide to stay despise the rain, the cold, the wind and the terrain. My fear in unstable terrain is due to my ankles, so the strategy was to run slowly enough to avoid any sprain. Also I would need to run with a rain-non-running jacket I had, so running slower than usual would help me to not get too hot. And there I went. The rain stopped minutes before the race, but the terrain was muddy and slippery. I ran comfortable, had a lot of fun and got second in my division. All the runners, me included, did way better than expected... Why? We concluded the course was shorter than 5K.

Running With The Best: Ryan Hall, Meb Keflezighi and Bill Rodgers

Yesterday, Halloween Day, I had a 5K race which was extremely hard. I don't know what happened. At mile one I wanted to quit and was very close of doing it, being the first time this happens to me. At mile two I was done, I don't know how I kept going. At mile three, I thought I was not going to make it!!! When I crossed the finish line I had to sit down for a minute as I was pretty much knocked down. When I stood up, I didn't have a good balance. Obviously I ran hard, but the time (28:54) was way slower than my PR.

In my "race analysis" I think that the reason is that I ran my second mile too fast, or faster than usual. After the first mile I did target Stephanie Jesmer from my division and didn't let her pass me. She was pretty much breathing in my neck during the whole second mile. Every time she got close I pressed harder. But when we completed two miles, I was done, and she left me behind. Stephanie got the division and I got second. I was happy anyway as I tried something new.




















































My plans for the day after the race was to run 2 hours some minutes with the best and fastest marathoners of the world. The race? The 40th New York Marathon. I could barely walk when I jumped out of bed, but I was so excited with my plans that got my legs quickly ready, had a GU, set up my laptop in front of my treadmill, and joined the crew at mile 4. While they ran under 5 min/mile, I was at recovery pace of 11:30 min/mile. But I was running with them. I felt a motivation that I have not had before. It was the coolest idea. A front pack of 13 men kept me excited cheering for the US to bring the title. Among the pack two Americans, Ryan Hall and Meb Keflezighi. I was routing for the blond kid of Big Bear Lake, CA, but if was not going to be his, Meb needed to take it. Around mile 14 the pack was reduced to 11, Ryan and Meb, still there. At mile 17 the pack went down to 6, and Ryan was left behind. Around mile 20 it was a three men race: Meb, still there. At mile 22 went down to 2 men, and at mile 24, Meb took off. When my treadmill hit mile 9 and 1:44 minutes, the race was won by Meb. He crossed the finished line in 2h 09' 14".

The 40th New York Marathon had an American winner after 27 years. And I ran with him during 80% of the race - from home. It was a fabulous.






























But what about running with one of the best for real ?

Last weekend I had the opportunity and fortune to run a 10K with one of the greatest American marathoners, Bill Rodgers. In a brutally hilly course, and a more brutal downhill, he joined the cause to fight prostate cancer, which he is a survivor of. After the race, he was ready to talk to everybody. In the waiting line, I didn't understand what took him so long to sign an autograph, but when was my turn, I understood.

Very nice to meet you, Bill. And then he started. Hi, have you been running for a while? Where are you from? How did you do today? What are your favorite distances? When are your upcoming races? Then he knew about me also being a survivor, and we both shared that running has more meaning now. He was asking all the questions because he was the type of persons that care. It was not about him, it was about all the runners and the passion of running.

I got 7th in my division with 1:02:23.5 and Overall Female 59/77.

I am blessed and thankful, not only that I can run, but that I could virtually and for real, be Running With The Best: Ryan Hall, Meb Keflezighi and Bill Rodgers.

Running West

My favorite runs during this past summer, a Summer to Remember were my Sunday runs, when I did not race and I was Running West.

At the end of the afternoon, with a beautiful sunshine I am Running West. After a first mile running in a forestry neighborhood, the smell of pine trees transports me to my Christmas' childhood, the only time of year with pine trees in the tropics. A mile later, the trees give room to open skies and to the blue waters of the sound. The pine smell becomes salty, from the ocean. My soul and spirit are thankful to nature. I am now running down hill embracing nature intertwined with the human creativity of every beautiful home's landscaping, and the beautiful private park and pond.

The nice summer warmth and breeze cover me, until I get to the westernmost point of my run where I religiously stop to contemplate the water. I pray for each of my family members that are now gone. Point of return.

I leave the sight of the sound behind me, and I run uphill. The sky is covered back by the tall pine trees. I am thirsty and nature offers me hundreds of blackberries. It is my easy run, on a blessed Sunday, I can stop to pick as many as my hands can take. I continue running satisfying thirst with the juicy fruit. I see a traffic light. My adventure has ended, so has summer.

---------------------------------------------------------------------------------

Race of the week: Raced with my son a Haunted Hustle... As the race was in his town, one hour from my home, I went the night before and we had a nice dinner with dear friends. My adorable husband prepared a delicious lasagna, a better garlic bread, and a much better pecan pie. Shelly, my daughter in law, prepared the salad, and I the most delicious vinaigrette. The red vino on my son and the Cohens. We were hesitating on racing as the temperature was going to be 31F, sunny, however. After the wonderful dinner, and 3/4 of a bottle of wine, I said what the heck: What my breath thermo is for?

Went to bed at 11 pm, tired. Didn't have a good night, woke up thirsty numerous times and the hangover was promising.

Alarm clock, coffee saviour, dress up, and go. Picked bib numbers for son and I, and gun is off. We had THE RACE. I held my son up for a while, thinking that he wanted to go too fast, but after a couple of minutes, I told him: Go. I held my pace for the first half and then Lizzie-Lee-from-Ireland's hammering moment arrived. I ran pretty hard, and then sprinted the last quarter of the race. 27:46", 8" slower than my PR of 27:38. Got third in my division, and Diego, with 23:36" got second in his. We had THE RACE, and with a lot of vino!!!

Division 3/17 - Overall Female 38/194 - Overall 73/389

Below the pics, from dinner to race... (This dinner merited a marathon next day instead of a 5K...Huge carbo loading!!!).

Seattle 2009: A Summer To Remember

This summer has been definitely a gift. Sun and No Rain since June (or before???), hot days, and sun, sun, and more sun...We probably got an overdose of Vitamin D due to the lack of habit.... Every weekend we think... "this is the last weekend"... but still today, October 4th, though we raced at 42 F, the day was gorgeously sunny... We feel Fall in the air, but the sun continues shining above... and we take it and embrace it, because if there are people that don't take the sun for granted, are us, Seattleites...

During this Summer To Remember I worked for speed. Took Hal Higdon's plan and carefully followed it. It worked. My 5K times are now in the 28 minute range, with a PR of 27:38.

Summer was full of fun races. Participated in 15 and won my division in one of them (which made me pretty happy and accomplished!!!).

Now, that my "speed season" is over, I am starting an endurance season to get ready to run next spring in the footsteps of legends... EUGENE!!!

The decision has been made.

-----------------------------------------------------------------

Two races to post:

09/27/09 - Alki Beach 5K - 28:03 - Division 6/55 - Overall Female 131/729 - Overall 265/1021

10/04/09 - Issaquah Rotary Run 5K - 28:34 - Division 7/33 - Overall Female 91/457 - Overall 289/827

Intervals Of Insanity

One year ago, this very same weekend, I read in a plane to NY Marc Parent's first newbie chronicle. I wonder what my airplane neighbors thought of me as I found the article extremely hilarious, and had definitely to laugh out loud. I got hooked. From that day, Marc became one of my favorite writers in Runner's World. In many of his stories we can see a little bit of ourselves. This week I saw myself more than ever.

On Monday my plan called for 3 easy miles.... I got up in a gloomy Seattle day, and after a nice cup of coffee, went very determined to attack a hill. I'd say THE hill. My plan was to move my Tuesday intervals to Monday, and to spice them up.

Fortunately, it was Labor Day. Not much traffic around 84th St. in Mukilteo. But the people that drove by (nobody walks that hill) blew the horn, clapped, or looked at me as if I was an absolute alien. And indeed an alien I was. What is this woman doing, during a Holiday, at 9 am, running desperately uphill? Nobody is attacking her... Nobody is chasing her...

The following day, for my amusement I read Marc's last chronicle. He, without knowing me, depicted me in his Intervals Of Insanity. The description was all mine, though with a small difference. My insanity was developed uphill. Yes, a 6-degree hill. Are we that insane? We are. How come? Because. And it is a chosen, conscious insanity. We enjoy it, I did...every feet going uphill. I felt so challenged and motivated that after jogging down, without waiting, I went and attacked the hill again. Eight intervals of 0.125 miles. The max HR was 177 and the fastest I ran uphill at whatever point was 7:09 min/mile.

All sore throughout the week didn't matter. The week was accomplished with one single mile going uphill. Indeed it was. It felt insanely good.

---------------------------------------------------------------------------------
Saturday I ran a 10K to replace my "run fast day". I have concluded I can't run fast by my own, unless something is pushing me. The race: Iron Girl, a women's only event, with 25 hundred participants, in the best running spot in Seattle: Green Lake, with a perfect still summer sunny day and low 60's F.

At the start I repeated myself MANY times: "Lizzie, you are not racing, you are just running faster than you usually do." I tried. During the race I tried to picture the Go-Zone racing strategy, and my response was a "not a chance". I can't imagine putting the hammer down at mile 3.2 and then sprint for 1.2 miles at the end.... I'll stick with that strategy for the 5K only.... at least for now...

I completed in 1:00:31, 8 seconds better than my previous PR, though longing breaking the hour. Next time.

I was fortunate to see among the crowd my good friend Melinda and joined her and her friends for the post race party. Melinda got 3rd in the 5K with 23:47, for a good 7:40min/mile... And she just got this year into my division, so I hope and will work to become her rival... Not because I want to beat her times, but because I will be running at my dream pace.

Division 16/29 - Overall 220/538.




































Lynnette Smith, Melinda's friend (# 3125) placed 3rd in the 5K in her division with 21:19 and 6:52 min/mile.... I was surrounded of pure talent today!!!!!

Rocky Balboa And Lizzie Lee From Ireland (not me)

My neighborhood hosted a 5K and a 10K this weekend, Run-A-Muk. I wanted to avoid the 5K. Being in the middle of the plan (week 4) I was afraid of finding out that my 5K training plan was not working. A 10K time was not on the hook, so I was about to push the button to submit my 10K online registration when I looked above my computer, and reminded myself that my training plan called for a 5K test race.

For me the testing was nothing else but knowing how my speed was going, but... I didn't want to know. Not now. Then I looked over again the plan, and asked myself: What else can I test? What am I really afraid of?. I hit the "cancel" button.

Instead of testing my speed, I could test a racing strategy, or something else. Why don't I go and test that "something else"?

While googling for a strategy I got McMillan's Go-Zone. He divides the race in approximately four quarters/zones. I pretty much use to run the first half of the race as his strategy tells, but never the last two. The third zone, the Go-Zone, calls for putting the hammer down, step up the intensity of the attack, and expect pain. The fourth zone, the Get-Time Zone, calls for a sprint. Not for the last tenth of a mile as I always do but for the whole last quarter.

I bought into it, and decided to test the strategy. Went back to the race site, and registered for a 5K. A test race.

On Thursday I had two 'revelations' that would support and complement the Zone strategy. The revelations came from Rocky Balboa and Lizzie Lee from Ireland (not me). In a "close encounter" with Rocky Balboa, who I love, he reminded me the words he told to his son: "It doesn't matter how much it hurts... It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward (*). That's how winning is done!". I carved the lines in my brain.

At the same time, Lizzie Lee from Ireland was winning a 5 miler in her country in 29:13 min. Yes, a 5:49 min/mile. From her own words in a recent aquathon, she dug deep, gritted her teeth and really really hurt herself to catch the one running on first place. She won by 12 seconds and "it hurt like hell". Then she told me yesterday, "Lizzie, pain is temporary, PRs are forever".

Could I emulate Lizzie? Not physically because she runs under 6 min/mile, but definitely mentally. Her strategy applies to everyone. Her 5:49 is to 6 what my whatever 'number lower than my PR' is to my PR.

And there I went. Nervous as always, got my bib # 439, reviewed the 4-zone strategy, got a gel (never do for short races but L. Lee recommended it...). Get ready, set, go.

The "Start Zone" went smooth as I always have avoided to "Run-A-Muk" at this stage. Second quarter was tough as was hilly, and I wasn't sure if I had a good fast leg turnover. Besides, my watch is distance wise out-of-sync and couldn't tell me what my real pace was. Third quarter was the time to put the hammer down. I did, and thought of Lizzie's comments: Grit your teeth!!! And then, the last K, sprint time. I ran as fast as I could, and when I was able to see the finish line, about 200 yards away, my Ipod started Gonna Fly Now, Bill Conti - Rocky Balboa. I thought of Rocky and Lizzie. How much you can take and keep moving forward... Pain is temporary, PRs are forever....

Then I saw this lady and I targeted her. I passed her and told her "come on". She accelerated. When she started to loose speed, I yelled at her, "come on, come with me..." I wanted to share my winning attitude, I didn't want it only for me.

I tested it. I got it. It worked. I got a PR by some seconds. Not three, not four, but 44!!!!

Official time 27:38, for an 8:54 min/mile pace...

Division 1/29 - Overall Female 27/158 - Overall 87/282

I won my division!!!


-------------------------------------------------------------------------------
-------------------------------------------------------------------------------
(*) Tomorrow August 31st is Luis birth's anniversary. Rocky's advice is more valid for life than for running. I have taken the challenge of moving forward no matter how hard life gets.
----------------------------------------------------------------------------------
























Meeting Donna Vitellaro after sprinting together...She was my target!!! She came few seconds behind me with also a new PR

Stolen Runner Identity

When I went to pick up my package at Seafair Torchlight 5K Race on July 25th, this didn't exist.

In a very well disorganized race, a volunteer told me to do the line for the 8K and if it wasn't there either, then go to the "registration issues" table. The line for the 8K pick up had more than 100 people. I asked him if I had to do the whole line as I already did the 5K line, and he said: Yes.

After some to-myself cursing, I went directly to the registration issues table. There was no chance that I was going to do the 8K line.

They registered me again and I got bib #4625. Two weeks later, surprisingly, I saw in my athlete link site two results for me for Seafair.




...and everything fell into place. Somebody picked up my package and ran with my name. Bib #6769... I checked the pictures and found the impostor. A case of Stolen Runner Identity!!!
















_____________________________________________________

Training is going good. Doing it to the fine print. Today I ran a 10K in 1:00:39. Funny thing I have never ran an official 10K before, so a PR.. ha!. I reminded myself that I didn't need to race but to run faster than regular training... But would I listen? I tried to hit under 1 hr, and though I missed the goal for 40 seconds, it was a wonderful race. 58F, a perfect running temperature and around beautiful Lake Union in Seattle.

I ran for the fallen Spec. Jeremiah W. Schmunk, and Sgt. Travis D. Pfister, both from what I consider my hometown, Richland, WA. (Thanks Chris for letting me know!)

Division 11/21 - Overall Female 203/430 - Overall 400/690


































Judy Fischer (65) who I happen to meet in almost every weekend's race, is a world class runner. She won today the Grand Masters with 46:45. This means an age-graded time of 33:15. Pretty amazing.