Running Alone but Together

La Vida Es Un Carnaval - HAPPY 2012

2011-12-31T20:36:00.000-08:00

(English follows Spanish text)

Todo aquel que piense que la vida es desigual, tiene que saber que no es así, que la vida es una hermosura, hay que vivirla. Todo aquel que piense que está solo y que está mal, tiene que saber que no es así, que en la vida no hay nadie solo, siempre hay alguien.
-Ay, no hay que llorar, que La Vida Es Un Carnaval, -Y es mas bello vivir cantando. -Oh, oh, oh, Ay, no hay que llorar, -que la vida es un carnaval -y las penas se van cantando.

Everyone out there who thinks that life is unfair needs to know that's not the case, because life is beautiful, you just have to live it. Everyone out there who thinks they are alone and is feeling bad, needs to know that's not the case, because in life no one is alone, there is always someone. Ay, no need to cry, because Life Is A Carnival, it's more beautiful to live singing. Oh, Ay, no need to cry, because life is a carnival, and your pains can be alleviated through song….

… and running…

2011 is over. Started pretty much with breast surgery in January to remove pre-cancer cells… when can I run again Doc? I asked. “Use common sense, though I know runners have none…” he replied.

Year ended as the best running year I’ve ever had. Stats are pretty neat, with all the races I could run: Across the country from Washington State to Florida, and across the globe from home at 48° parallel north to daughter’s home at 48° parallel south in New Zealand. PRs in most of the distances… I’ll let the numbers talk to you.., and remember: Life Is A Carnival... and your pains can be alleviated through song…. and running…

Have a great 2012.

2011 Stats

52 races	Distance	PRs
3	Marathons	4:44:04 – 10:51 min/mile
1	30K	3:16:05 – 10:32 min/mile
1	15 Miles (24K)
21	Half Marathons	2:07: 21 – 9:43 min/mile
1	10 Miles (16K)
1	15K	1:31:12 – 9:47 min/mile
3	12K
7	10K	56:22 – 9:05 min/mile
2	8K (5 Miles)	48:50 – 9:50 min/mile
1	3.8 Miles
9	5K	26:19 – 8:29 min/mile
1	3K
1	Relay 187 miles

0	Injuries
0	Blisters (one tried but didn’t succeed)
2	Partial black toenails (Coeur D’Alene Marathon and Tacoma Narrows Half)

Here a summary of all my 2011 races.

Triple Crown

2011-12-29T10:28:00.000-08:00

An invite to Miami Beach for a seminar triggered the Florida racing calendar check. Two possibilities: Mangrove Marathon in Cape Coral, and Inaugural Latin Music Rock and Roll Half Marathon in Miami Beach.

Because Florida’s heat, I was hesitant to register in either one of them. I have faced most of the weather elements, having run in snow, hail, 60mph winds, 20F… but I have never run this distance at high 70’s. Though I know I needed to run slower, I was concerned and fearful of dehydration, hyponatremia, and all those things related to a hot day race. Specially, because when you are a Seattle inhabitant, you never experience situations like those, and not knowing how to deal with them really worried me.

Mangrove Marathon was tempting. I could check Florida in my 50 states quest as complete. But logistically, it wasn’t too appealing. Race location was 2.5 hours of where I was staying while Rock & Roll Half was at 2 miles. Also, as I am training for Houston (January 15^th) I want to put all my efforts on Texas. It seemed a no brainer.

In order to triumph over my “heat” fears, I clicked the register button the last day of online registration with the note to self: Go and Learn It. As a “heart rate strategy” runner I should not be too concerned as the effort should dictate my run and pace.

During my Miami visit, I took the opportunity to visit close friends from childhood, high school and college. I had a fantastic time. On Saturday my good friend Chucho and his wife China took me to the expo at the beach (first shock) to pick up my packet. It was a nice afternoon at high 70’s with a nice ocean breeze; nice for a stroll by the beach but not sure for running a 13.1. After the expo, they invited me to my carboloading dinner and dropped me at my hotel. I prepared all my racing gear, bib, chip, and after a shower, went to bed with the normal non-sleep hours before a worrisome race.

Race start was scheduled at 7 am, so I left my hotel at 5:45 and jogged the 2 miles to get there. When I arrived I was drenched. It was 77 F/25C. If this was at dawn, I could not imagine how it would be when the sun came out.

I had half a bagel and a banana, talked to some locals, joined the Half Fanatics for the photo, went to the bathroom (nice ones in the lifeguards’ headquarters) and at 6:45 am went to my corral, #3. Worth to mention that I didn’t recognize a single face (imagine that). After the national anthem and the announcement that Shalane Flanagan was among the elite running the course, Celia Cruz’s song “La Vida es un Carnaval” hit the speakers, to prepare for the start of the race. This song is a salsa song that my son and I always dance together. I definitely was in a Latin Music Race and felt moved. Back to my roots.

3 minutes after the first wave we were set to go. The race started in South Beach, 11^th & Ocean Drive. We turned left to go over to Washington St. I was absorbing everything I could absorb from the pretty urban development that Miami Beach has become. I was trying to drop my heart rate to 150 but was stuck at 162. I could be in trouble if I didn’t get it down, but it was really hard to achieve. At mile 2 I am still in 160, and I knew what was coming would not be pretty. In my climate, I normally run the first 3 miles at ~80% between 148 - 152. Here I am at 88% in a hot race just at the beginning with a slower pace. We turned on pretty Alton Road, to direct ourselves to I-195 to go towards Miami City. This is the first time ever that I ran on a freeway. Though the extreme right lane was closed and reserved to runners, I was very cautious and wondering what would happen if a distracted driver, driving at 70 mph, swirled the steering wheel.

This portion of the freeway (causeway), over Biscayne Bay, was nevertheless beautiful. Miami City skyline to the left, and the gorgeous bay to the right. Miles 4 to 6 were good, I got a sort of impulse and ran those miles really good. We took exit 2B and entered in 2nd Av. Though it was not an attractive area, it had a lot of volunteers and people cheering for us. Volunteers had hoses connected to fire hydrants so we could just take a quick shower and refresh ourselves. At mile 7 I started to feel spent. Heat had got me, and I needed to slow down more.

The run took us through the Arts District of Miami City, and I continued absorbing the architecture, the landscaping and everything so different from my home town. Just before mile 10 we climbed the A1A, another freeway (causeway) that would take us back to Miami Beach. Here we ran with the nice view of cruise ships, Watson, Star Palm and Hibiscus Islands. After leaving the viaduct over the water, we entered back in Alton Road, for the final mile. I felt that sense of satisfaction. I was about 10 minutes slower of my regular range, but that was not as bad as I thought. When we got to Ocean Drive with 1st street, I knew it was now one kilometer to go, and indeed the 20K sign was there. Finish line was located at the beach by Ocean Drive and 6th, so 6 more blocks, and I would have a hot half in my pocket. At 5th my heart was pumping, and though I had my max heart rate of 183 I was not able to get the speed that I normally get at the end of my Halfs in cool weather. My pace was 10:20, which was pretty good considering the new experience. I saw the crowd; we left the street, to start running on the beach, sand beneath my feet. I crossed the line at 2:23 getting 14th place out of 87. Got my rock and roll medal, and as my third Rock and Roll of 2011 (Arizona, Seattle, Miami) I got the Triple Crown.

November, And The Account Of The 11th Month

2011-12-19T18:45:00.000-08:00

The month of November proved to be busy after baby Halloween arrived to the world. Family came from overseas to visit; weekends were baby oriented; a new birthday moved me to a new running bracket; and a turkey was on the table for our traditional Thanksgiving.

In the meantime, I kept running. The highlights of the training were the 2-hour runs at 4 am at mid 30’sF with my nephew Federico, plus the races were it was understood, he would participate, because, “when will you have the opportunity to run with your aunt again?”

November 06th

The day the clock falls back. Anything is Possible including running back in time...

A race to run negative times. Race started at 1:50 am and I finished at 1:16 am, before the race even started... It was fun to see the clock in the finish line with negative times. The female winner ran in -41:00. I ran in -33:03. It was cold (38ºF/3ºC) but FUN! Venue: UW Campus.

I won the division and placed 16 out of 75 female!

November 12th

Mom arrived on the 11^th and on the 12^th I told her “I have to run a Half Marathon, I’ll be back at mid morning”. Veterans Half Marathon was organized by First Call Running Group just a few miles from my home, starting at Bothell Landing. The course, one of my favorite training routes: gorgeous Sammamish River Trail. The scenery, the most stunning fall landscape

Met my good running buddy Marie, and went to conquer another half distance. The run was nice, and though it was not the race where you have all the crowd, and city movement around, it was a race that let me perform much better than if a Lizzie’s solo run.

Got 4^th place in the division out of 14 runners. This was my last race in the current bracket.

November 17^th

My birthday…. NEW RUNNING BRACKET…!!!

November 20^th

This weekend was the turn for a short run. There were no prospects for a long run and Turkey trots’ short races were the only ones available over Western Washington. Federico, who’d arrived on the 14^th, ran his first 5K ever, on a cold but sunny day, launching his American racing career over Seattle runners’ paradise, Green Lake, at Green Lake Gobble. It couldn’t happen in a prettier place, where 3.1 miles are run around a dazzling calm lake reflecting, as a mirror, the deciduous trees, with their naked branches.

In regards to my performance, I was curious if a PR could be in my pocket as this is one of the fastest courses in W. WA. Though it wasn’t, I ran pretty good, and clocked 26:55: for an 8:40 pace.

Got 8^th place in the division out of 82 runners.

November 26^th

Seattle 5K, part of the Seattle Marathon Races. I have never run this race before. For the last 5 years, I go to Seattle on Friday after Thanksgiving, to pick up my Marathon or Half Marathon packet, and dedicate Saturday to rest around my husband, turkey leftovers, and a couch in front of the fireplace. But, Federico was here, so, why not to entertain with another downtown visit, run a 5K, and get a little speed work before my Half Marathon on Sunday?

The race is relatively small, with a couple of thousand runners (I assume the rest were laying around family, turkey leftovers, and fireplace ). This is not a fast course as it is in downtown Seattle, which is hilly, but fun nonetheless. I clocked 29:07 for a 9:22 place. Got 4th place out of 39 runners.

Federico had had two races in two weekends in a row, and probably was wondering, if it was time to leave the country before I drag him into my weekend’s race folly.

November 27^th

My race, Seattle: My first marathon in 2007 and the race that brought me back to long distance running. My first half marathon in 2009; and, after two exact years, I was logging my 35^th half marathon. I felt proud for this, because it has been a lot what has been learned and achieved in 35 races in the span of 24 months. It has been a committed and enthusiastic challenge that led me to fall in love with this distance. This day, I ran with a unique passion, my 50th race of the year, my 35^th half in lifetime, and my 20^th half in 2011, . The rounded stats made it more special.

Once, a great Venezuelan entertainer, Renny Ottolina, said that to love a place, you need to know the place (emphasizing the meaning of “knowing”). I love Seattle’s course because I know it by heart. I know every single inch of it, and with all its hills and possible rain, snow, or hail, it’s simply mine. It’s the race I call home. It’s the course that taught me what a marathon teaches to a runner, it’s the race that taught me that no matter how hard things are, if you set your mind and your heart to it, you’ll succeed. And because I ran it with that one of a kind passion, it was a fantastic race, having a course PR of 8 minutes, finishing strong, and placing 23^rd out of 127.

With nothing but gratitude, I closed the month. November, And The Account Of The 11th Month.

Halloween Baby

2011-11-06T21:00:00.000-08:00

I went to run my Halloween Half on October 29, while daughter-in-law was in labor. The chances were high that I’d change category from mom to grandma that day.

The race, put together by Bob and Kristina Salazar, was another of their many combo races that attract around one hundred people to enjoy any distance of their preference, from marathon, to a mile, including a duathlon, or a triathlon, depending on the location of the race. This one was done for first time in Lacey, making it new to all of us. The run would have no goal in particular as it was nothing but a training run of ~16 miles (I have already run 2.5 miles before the start). There were some funny costumes. I approached a cow and after knowing her pace, I picked the goal to chase the cow.

The gun went off, and we directed ourselves along a beautiful course flanked by gorgeous, super tall evergreens. I ran at a comfortable pace as a training run, with my regular strategy of running a mile at a time, and by effort. The cow passed me from the beginning and I lost sight of her. There were three marathoners close but ahead, and I tried not to lose them. One of them had a very nice running form, and that was goodness for me as I tend to emulate. Just feet away of the half mark I saw the cow turning around, probably one minute ahead of me. I knew that I had high chances to pass her in the next 6.5 miles. At mile 10 I passed the marathoners (nothing to be proud of, they had to double the distance), and at mile 11.5 the heels of the cow were ready to be stepped on. I passed her and I pushed my pace to get my fastest mile. I crossed the finish line at 2:17:20 and completed my Half Marathon # 33.

I went to the car to check the phone, to only find out the text message: “no news”. After eating the as-usual-great-food provided by the organizers I drove to the hospital, where the labor process continued to be slow. Because it was going to be a long night, and I live one hour away, my son told me to stay at his place. It was great to be able to help with some chores, and take care of Wally (the puppy).

The night passed between, getting up, checking the phone, and falling asleep. The baby was definitely in her comfy place and didn’t have much intentions of getting out. At 6 am my son told me my daughter-in-law had started pushing. At 8 I left to the hospital, and got to the lobby of the birth center at 8:18. Texted my son, and 5 minutes later, I heard “twinkle, twinkle, little star” melody on the hospital speakers. I immediately thought: “This must mean something”… And I got the text message: SHE IS BORN!!!.

Peyton Elizabeth Moreno, Oct 30, 2011, 8:23 am, 8lbs 11oz, 20 inches. Welcome to the world.

One day short of Halloween, but with my medal in hand, she is now my Halloween Baby.

Life’s Short. Run Long.

2011-10-23T09:56:00.000-07:00

My friend Shannon and I had both scheduled a 20 miler for the long run. We met on a wet, wet, very wet, morning, at one of the best running spots in Western Washington: East Sammamish River Trail by Redmond. The temperature was warm, in the high 50’s and the drizzle was constant but lovely. I told Shannon that we should split up if she needed to pick up the pace. She is way faster than me and her marathon is around the corner. I was not going to hold her up. Training is training and we gotta do what we gotta do. I was concerned because I was physically and mentally tired. I was coming from a 17 miler last week, with a lot of hills in it, and I worked this week about 12 hour each day. Add to that recipe a daunting 20-mile run, and I could drag my feet any minute.

We had so much enthusiasm that the first 8 miles were pretty much unnoticeable. Runners and bikers were all with smiles on their faces, and jolly “good morning” came out of my mouth every minute. I dare to say that the smiles and sense of happiness were due to various factors: All of us on that trail love what we were doing. People would not jump out of their bed on a 100% rainy day to do something they don’t like. The weather was perfect for running, with all and the drizzle. We were in a place with gorgeous scenery: poplars on the right, and a calm river, a slew, on the left, with plenty of ducks and geese guarded by trees with the colors of fall: red, orange, yellow. The reflection of the trees on the peaceful waters was striking. The mist around the evergreens on the mountains made the place simply magic.

Before my watch beeped on mile 10, I asked Shannon if she wouldn’t mind to go farther, maybe 0.5 miles, for me to show her something. She was OK, and asked what. I told her she would have to see it by herself. For sure, it was going to be worthy, something with a lot of meaning, especially for us runners; something to make us pause, and have a reflection. I have shared this before, and wanted to share it with her. The watch beeped, and the bench was right there, a bench with a bolted pair of bronze running shoes: a memorial for runner Liz Duncan, who, 3 days before her 27^th birthday, was killed by a car, while running. As Shannon said, a fellow runner gone too soon. And then you pause, think, and ask: what are the things that really matter?

We turned around and continued with our journey, now into regressive mode. Boy, don’t you love that? My legs started to feel tired at mile 13. At 14 Shannon says: only 6 more. At 16 I said Dieciseis, and Shannon started repeating the word. Then the mileage countdown became a Spanish class. Diecisiete, Dieciocho, Diecinueve, VEINTE (20). We were done. My first 20 miler of my marathon season was complete. 12 weeks to go.

A lovely run, with fantastic company, terrific surroundings, and delicious weather. Life's Short. Run Long.

Dedicated to Liz Duncan.

The Ninth Mile: Kyle’s Mile

2011-10-20T15:57:00.000-07:00

It was springtime when Tony Seabolt started sharing about a new race in the Pacific Northwest: Race For A Soldier. The cause was worth the effort of coordinating something that was definitely bigger than us.

Kyle Marshall Farr came back home “safe” from Iraq, but no so safe. He had PTSD, which sadly claimed his life. His mom, Leslie Mayne, an admirable woman, decided that Kyle’s death would not be in vain. Her mission was to get the necessary reform to help our military men and women suffering PTSD. She was determined to make Race For A Soldier, an instrument to bring awareness to our communities, military, and government that PTSD is a heartbreaking reality costing the lives of our men and women that have served for our freedom.

The excitement of the race was in crescendo with the passing months. Race For A Soldier shared the progress not only of race events but also of available therapies where race funds will go.

When finally October 16 arrived, all wheels and pulleys were in synch for a perfect race. Hundreds of volunteers have worked to mark this day as the beginning of something truly important. The venue for the race was the gorgeous town of Gig Harbor, and the course one of the prettiest courses I have run.

I put a running team together with the goal of representing our military. Running Force was assembled and each of us would symbolize our forces wearing their colors on race day: Shannon (Army), Susan (Navy), Angie (Air Force), and myself (Marine Corps).

The opening ceremony was remarkable and after an emotive national anthem we were set to go. The first mile mark was The Mayne Mile, representing Kyle’s mom. As a mother, I can't imagine how she has gone through all this process, but she has, and has gone strong. The cheerful company along the way was fantastic. The beautiful rolling hills, whether they were steep or not, plus the multitude of volunteers with yellow shirts and American flags flanking the runners, made this one of the greatest races I’ve run.

Then I got to mile 9. A mile marker that was simply stunning: Kyle’s picture on his football uniform, #9, Kyle’s mile. I had to stop, touch the picture, kneel, and pay a small tribute. If I had run the first nine miles embedded in this race purpose, the four miles left were more emotional now.

Tony was there when I crossed the finish line, we hugged and I felt in that moment Leslie's and race organizers’ success. Tony introduced me to Leslie, and between tears, in a very sincere moment, I only had to say: God Bless You. She hugged me tight and told me, I saw you at mile 9. I could speak no more. She was living proof that there is hope in the face of despair.

May this race be just the beginning of something big to help our military in need. This is beyond Gig Harbor, and beyond Washington State. I see the potential and need for this race going across the country, from north to south and from sea to shining sea.

May all the miles run for our men and women serving in the military symbolize what Race For A Soldier symbolizes: The Ninth Mile: Kyle's Mile.

The Ninth Mile. Kyle's Mile

The Mayne Mile

Team RUNNING FORCE: Sharon (Army), Susan (Navy), Angie (Air Force), Lizzie (Marine Corps)

With Leslie after the race

With Miguel, Race Planner Chief and Coordinator

How wonderful to run a race that means and represents something way bigger than our own little worlds. Leslie, God Bless You. Miguel & Tony, and all volunteers, thank you for such an amazing work. This objective has to cross our country, from north to south, and from sea, to shining sea. Love you all.

Beautiful medal. It represents what/who we are running for!!!

---------------------------------------------------------------------------------------
I ran a very good race and felt strong running the hills. Did 4 miles prior to the race as my marathon plan had me scheduled a 17-miler. I clocked 10min/mile. Steady.

"Worm" And Fuzzy

2011-10-09T15:36:00.000-07:00

Regressive Countdown - Week Fifteen -
10/03/11 - 10/09/11 -
Week Total: 25.5 miles -

Houston Marathon training has officially started. Because I am swamped with work I will not be able to join my running group in Green Lake, so I will be training alone with my own plan, which will be based on Furman (what’s new). I will do my best to hit Furman’s paces for key workout #3, and I will add some mileage with easy runs. I will be closely monitoring how off my PMP (Planned Marathon Pace) is and will adjust accordingly. Trial and error, right?

Week started with a couple of very short and easy runs as I come from three weeks of resting; then, my favorite workout: Intervals. Plan called for 4 x 800 at 5K –30 pace, which is 8:15. I averaged that for the first three 800. The last 800, however, started at 7:50; 300 left to go I did 7:25, 200 to go 7:00, 100 to go 6:30. How did it feel? As if my heart was going to burst out of my chest. And that’s exactly why I love speed workouts, because I know I give it all… !!!

Scheduled long run was a 15-miler, and I was planning on doing it the way I love to do it, with a race. Also, the only way that I had been able to hit Furman’s pace is in races.

The race was in Elma, about 100 miles from home and I doubted about going. It seemed painful to drive 200 miles “just” to run 15 miles. I wanted to sleep in as I had worked a lot of hours during the week; I was so tired that I went to bed at 6:30 Friday night and fell asleep right away. The good thing is that I slept 12 hours!!! As the race would start at 11 am I would have plenty of time to get there. The decision was made, when at 7am I asked to myself: What is better? To drive almost 4 hours total to run a nice race, and have my social gathering with runners? Or, to run close to home at a sloppy pace and have available more than 3 hours playing stupid computer? Better for me was to hit the road.

The road to Elma, once I turned west in Olympia toward the beaches, was beautiful. I had never driven that highway which was all flanked by thousand of evergreens. It made the drive an outstanding one. The race would start and finish in Vance Creek Park which is a small beautiful park surrounding a pretty man-made lake or pond (Bowers Lake, and Lake Inez). I registered, and met, of course, known people (Kristin) and talked with others about our favorite subject.

The same people that organize the Rochester races, Bob and Kristina Salazar, put this race together. I love them because they are very small races with events for all: Marathon, Half Marathon, 10 mile, 10K, 5K, 1mile, Olympic Triathlon, Sprint Triathlon, and Duathlon. Yes, all this at the same time, and at the end, all of us gather to have nice food and talk about how did it go, what’s next, and what have you.

I planned to run 2 miles prior to the race, but talking with people here and there I consumed some of my time and only ran 1.4 miles (the perimeter of the lake was 0.6 miles, and from my car to the lake 0.1, so I ran two loops). I planned to run another loop after the race.

The course was out-and-back, flat, and I went calm and without hurry. Plan was to run average a 10:30 min/mile pace as my long run. Temperature was warm, in low 60’s, but in the way out we had a nice 5mph breeze that acted as a personal fan. Of course, I knew what it meant; I would be hot in my way back.

Because I have never ran this course before I had the “wondering” factor, and the wonder began from the start when I saw for first time in my life these big fuzzy “worms” along the route. It was a Sun City, Yakima Half Marathon déjà-vu; exactly a year ago. Is this a case where worms go once a year, the second week of October, to cheer the runners on? Are the Eastern Washington naked slugs because is a desert, and Western Washington fuzzy because the rain?

These “worms” were beautiful: black, orange, black, all dressed up for Halloween. They were fuzzy, which makes them right away no-worms, but caterpillars, but as the first impression to me was a worm one, worm they were! I continued my race just looking for more worms. I saw tons of them. I was so curious, that I knew as soon as I got home I would go to Wikipedia to learn about them.

Race was good, the volunteers fantastic, nice to see the marathoners (saw Kristin a couple of times, their course was out-and-back twice), but nicer knowing that I didn’t have to run the whole distance. I had good negative splits, though I confessed I got several times lost in my “worms” thoughts. At the turn around my weather prediction was correct. My personal fan was gone and I was hot. About mile 8.5 I poured water on my head and face; talked a little with the volunteer and her nice little boy who had his private camper in the trunk of mom’s car. Continued my race, and pushed the pace speeding up about 20 sec per mile. I passed a marathoner who told me “You make it look so easy”, I turned my head and told him: “That’s because you are running 26 and me “only half”… I ended well at 10:24 pace; ran another loop around the lake to complete my 15-miler; got my trophy; ate a black forest ham/cheese sandwich; enjoyed the post race party, and happily thanked for making the decision to drive that far.

As hubby was fishing in American Lake, located in my way to home, I stopped, he picked me up at the boat launch and we went for a gorgeous boat ride with majestic Rainier in the background: Great ending to a race that was "Worm" And Fuzzy.

The "worm", actually a beautiful caterpillar: Isabella Tiger Moth

Kristin at mile 25.5

Hubby and his friend coming to pick me up at the launch

Majestic Rainier from American Lake

The Gift Of Running

2011-10-03T19:47:00.000-07:00

I went for a weekend of fun being this my last week of “resting” before Houston training. A fun weekend equals to back to back 10K races, Saturday and Sunday; nothing to shoot for other than a tempo run, and to meet friends and new people. On Saturday I would run Project Athena 10K race in Redmond, and on Sunday I would run Pace Race 10K in Kirkland.

I confess that I was planning on going to “another” race... then I read the stories on Project Athena's web site. This organization helps survivors live their adventurous dreams, with entry fees, airfare, coaching, and specialized equipment, in an attempt to help them reach their goals.

I had no idea what this race would entail. The opening ceremony was all about the survivors. They told a short story of each survivor running the race. At this point when I heard the stories, I thought I still got it easy with my breast cancer, because what others have endured had no comparison. Cynthia, the main featured survivor suffered the tragic loss of her two teenaged children, Chrissy and Carlos, 1.5 years apart, in 2005 and 2007. Project Athena had inspired her when she needed it the most, and she would be running her first 10K. While I was listening to this, I thought about giving my run to Cynthia and accompany her throughout the course. I asked her coach if I could run with her by her side and she said “of course”.

We started the race, and there we were Cynthia, Melissa (Cynthia’s coach), Amy, a young girl that has had too much at her young age, and me. We ran, jogged, walked, pushed, to the next post, to the next “blue garbage can”, to the guy with the red shirt (oh wait, that’s a moving target), to where the photographer is, to the overpass, to the bridge, and little by little we advanced a quarter of mile, half a mile, a mile, two, three, four, five, six. And Cynthia got to the finish line, and she wasn’t last which was one of her goals. It was a moment that I would never forget. I thought I was giving and I was the one receiving the gift from such strong woman.

As I told the foundation creators: "I went today to what I thought was another race, but I became so inspired by your foundation and by the amazing stories that were shared in the podium, that have nothing but gratitude for what you are doing. Stories like Cynthia's are extremely tragic, but it's beautiful to see what you've done for her and others. From the bottom of my heart, thanks."

And this foundation was in certain way the answer to my need to give back what others have done for me. I offered my support to help other survivors in Western Washington to achieve their running goals and to run the race of their dreams.

With Cynthia.

From left to right: Melissa, Cynthia, Me, Amy

On Sunday, being in a happy bubble for the beauty of my Saturday’s experience, I went to run Pace Race in Kirkland. I saw my co-worker Brian and we chatted for a while, mainly on the surprisingly low number of runners.

I went simply for a run and a hilly workout (Kirkland is very hilly). Temperature was 50F, perfect. As soon as the gun went off I settled my heart rate for a hilly 10K which is higher effort than a regular 10K. Surprisingly, I felt good throughout all the race and never ran panting or hyperventilating. The race was fantastic, I ran the first three miles which are mostly uphill very good and had a fantastic downhill at mile 4. This mile, three years ago, cost me the quads which are obviously way stronger now. I finished in 58:18 and got second in my age group.

Mile 1 – 9:46 – HR 167

Mile 2 – 10:10 – HR 170

Mile 3 – 10:04 – HR 174

Mile 4 – 8:44 – HR 177

Mile 5 – 9:02 – HR 180 (98% of max heart rate)

Mile 6 – 9:04 – HR 183 (all effort)

Mile 6.2 – 1:25 – HR 188 (!!! This is 103%)

This was a successful weekend with great results, especially Saturday, when I thought I would be giving, and I was the one that received the gift. All these living experiences are nothing but a consequence of The Gift Of Running.

2nd in my age group

With Brian

Chocolate And Wind

2011-10-03T15:57:00.000-07:00

I decided to take 2 to 3 weeks off after the Moro Marathon and before starting my Houston Marathon training (race on Jan 15, 2012). I still would run my scheduled races during the weekends, but the week would be free of running. And for the lazy gal I am, this was awesome.

A bunch of Sole Sisters, and other runners teamed up to run You Go Girl in Tacoma mid September. Ginger, one of our über fast girls, put the team together, and because she likes chocolate, we would be in brown: Chocolate Covered Runners was the team’s name. Our Sole Sister’s Captain Jessica would turn 40 that day, and that would be a great reason to run with her and celebrate afterwards (i.e. beer). Tony Seabolt, the guy in the PNW who does whatever for his running girls, would be adding also one more year to his life. Double beer!

We met for a team photo, and then we took off to run at our own pace.

This race was one week after my New Zealand marathon so I took it as an easy long run. The temperature was in mid 50s but it felt muggy to me. At the end of mile 3 I was not feeling well. I was heavily sweating. Fortunately by my mile 4 it started to drizzle and it felt nice and cool after that. I went as I normally go now by effort and though I didn’t have negative splits, the hills at the end were not as bad as they could’ve been if I’ve run by pace instead.

With Jess in her awesome 40th B'day

Mile 1 – 10:02 – HR 160

Mile 2 – 10:04 – HR 163

Mile 3 – 11:03 – HR 164 (this is when I felt the air muggy and I wasn’t feeling good)

Mile 4 – 10:39 – HR 168 (a mist shows up and I am feeling better now)

Mile 5 – 9:14 – HR 165 (a downhill… Lower effort, but faster)\

Mile 6 – 9:43 – HR 168 (Increased the effort, but ran much better that mile 4)

Mile 7 – 10:11 – HR 168

Mile 8 – 10:21 – HR 169

Mile 9 – 10:15 – HR 170

Mile 10 – 10:28 – HR 166 (lowered my effort, for some reason that I don’t remember. Tired maybe?

Mile 11 – 10:29 – HR 169

Mile 12 – 10:18 – HR 176 (a lot of effort and I sped up a little but not much)

Mile 13 – 9:45 – HR 183 (all effort)

I finished in 2:13:32 for 10:12 min/mile. Not bad considering I ran a marathon the week before, and arrived three days before from New Zealand after a 24-hour flight with lay-overs included!!!

Tony and Jess celebrating b'days

Food, beers, and friendship with Tony, Kristen and Marie

Following a week of nothingness I went to run Bellingham Bay Half. I love this course and the race. I was more rested now, so it would feel OK… until I checked the weather for race day. It came with a red bar on top: Severe weather alert / wind advisory. Winds of 30 mph with gusts of 45 to 60 mph (up to 100 km/h).... snapping tree branches, and causing local power outage. Sad to say, the weatherman was right on the money. The winds were so fast that there were points where runners could barely walk. I finished the race with literally nothing left. And I literally puked after crossing the finish line at 2:27:29. I was so dizzy that the medical personnel wanted to take me to the medical tent. They brought me water, and helped me to get the chip off. After 5 minutes I told them I was OK, and simply moved on!!!!

Some of the comments the following day around the running world were:

· Uli Steidl (marathon winner) battled tough winds…

· Not all runners were able to get through the race or Sunday's wind without hiccups like Steidl did. Kirkland's Brian Patenaude, who crossed the finish line shoes in hand, struggled against gusty conditions most of the race. "I totally fell off my routine," Patenaude said. "I was vomiting and dizzy. I totally wasn't prepared for the wind. I feel dumb for not looking into it, and I had to take my shoes off at mile 23. I was trying to PR, but I didn't."

· The wind was horrible...

· I had the best day yesterday (minus the wind)

· Fantastic race yesterday (despite the wind.)

· Great race, great shirt, and great medal... Can you spell W-I-N-D???

· Thank you for a nice course! Next time, maybe you could turn the wind machine down just a smidge?

· Where were the mile markers? On the ground !!!

· The wind almost knocked us over at the waterfront.

You got the idea... and you will also get the idea if compare Bellingham splits with You Go Girl splits.

Mile 1 – 10:32 – HR 149

Mile 2 – 10:32 – HR 158

Mile 3 – 10:46 – HR 161 (we had here tailwinds of 50mph. Do you think will help? Not really, you think you are going to be run over)

Mile 4 – 10:50 – HR 170 (Now is a hill with headwinds)

Mile 5 – 10:49 – HR 168

Mile 6 – 10:37 – HR 170

Mile 7 – 10:37 – HR 173

Mile 8 – 11:05 – HR 171 – I started dying at this point.

Mile 9 – 12:20 – HR 169 – This is a battle now. At 92% and I am above 12min/mile which I kept for horrible next three miles). Regularly, when running above 12min/mile in recovery runs I am at 70%, below 140bpm)

Mile 10 – 12:15 – HR 168

Mile 11 – 12:19 – HR 166

Mile 12 – 11:36 – HR 173 (Saw the angelical face of niece Angie. This really cheered me on, and helped me to speed up. Thanks Angie)

Mile 13 – 10:45 – HR 175 (My max effort is 183 but with a pace above 10. I had nothing left not even for a sprint. Last week same effort was a 9:45 pace, and for my PR past August, my last mile with this effort was 8:19).

Close to puking...3301 be careful, and how come the wind didn't delete that smile???

Angie and Captain Che America who went to the race to cheer me on... And how much it helped!!!

These were my Half Marathons # 29 and # 30. Every race is different, and the beauty of this difference is that they continue teaching me how the elements can change the outcome for similar levels of effort.

This is how I learn to run better, with Chocolate And Wind.

A Daughter To Thank

2011-10-01T13:07:00.000-07:00

My daughter went to live to New Zealand in February this year as a result of a thrown dart. As she well said: Mom is her lovely, supportive self, [who] just wants me to leave already so she can come visit. And truly, my visit plans started right away, with flight ticket fares research, places to visit and New Zealand running calendar in hand… because my visit needed to include, ahem, a race.

Daughter and I waited for her to be settled to determine which city in NZ would be the “base camp”. By June, she had gotten a job (to start in August) in Dunedin with the Rugby World Cup. Between those months she would work for the same company in the capital, Wellington.

Checking Ale’s and Rugby World Cup schedules, and NZ running calendar, we decided that I would visit her in Dunedin. Dunedin was hosting several world cup games, it had the Moro Marathon scheduled on 9/11 and it's relatively close to glaciers, beaches and beautiful towns with gorgeous lakes. My trip dates: 8/26 to 9/14.

The countdown for the trip was exciting. First, I was going to be with my beautiful daughter. Second, I have never been in the South Hemisphere, let alone, so far South, at the bottom of the world..

After 24 hours of flights and layovers, and crossing the international date line, I arrived to NZ on August 28. We rented a car, El Cheapo, and hit the road. We had scheduled for the first week to drive around 1,000 miles (1,600Km). The details of the trip will be a different post and the story will be told with pictures; easier that way. The marathon was a bonus of our vacation. Our plans of going “places” were not going to be altered because I needed to taper, rest, or whatever. That marathon happened to be scheduled 3 days before leaving NZ, and I wanted to do it only for the experience of running in another country, in another continent, and almost in another planet. I was not going to expect a PR, fame or glory.

Two days after my arrival we went to Franz Josef Glacier and did a full day strenuous hike, which is one of the best things I’ve done in my life. My knees felt it and though I was not too concerned I kinda (just kinda) whined everyday. Ale, my knees hurt. Ale, my knees hurt. She just had to roll her eyes and be patient with Dear Mom.

The whole vacation was more than fantastic. We went to ski towns, to various lakes, to the Tasman Sea (cold!!!) and did short hikes. Back in Dunedin we walked it ALL. We visited the Otago Museum; the Museum of Art; all Victorian and Edwardian architecture buildings; the Farmers Market; a cozy quasi-private concert with Matt Langley, a local Musician with a spectacular voice and enormous talent. We went to the movies, to the England-Argentina game hosted by Dunedin, and to the bars to watch the games hosted by other NZ cities.

On Friday 9/9 we went to pick up my packet at the Otago Polytechnic: a long line for half-marathoners, and a very short, almost non-existent line for marathoners. As I received my packet I was told that the local press wanted to interview me. I was puzzled. The journalist was not available and they scheduled the interview on Sat. The press interest was about the significance of Americans running a race on 9/11. I was certainly touched as I did not expect that. The interview was very spontaneous, and we talked for long about the infamous day and what meant to me from that day till present. Then we talked about running.

On Sunday we needed to go to where packet pick up was to take a shuttle to go to the start, available only for runners. Ale and I woke up around 5 am, and walked about a mile. As the England-Argentina game was the night before, we found drunken people still walking around with their country flags tied around their necks. Porta potties vandalized by, of course, those drunkards, made the dark walk interesting and funny.

The marathon course is point to point, starting on Harington Point (Albatross Colony) and ending in Port Chalmers, sort of an italic U course. I asked one of the organizers about the windy conditions (the week before we were at Harington Point and the winds were in the 80 mph range). He told me that going SW is not bad, there is some elevation that protects from NE winds, "but the problem would be when we turn West and then North not only because the cross and headwinds, but because we are tired". I dismissed the comment, as I was planning to run by effort and I was definitely going to be stronger at that turn. I just thought!!!!

There were 3 shuttles that would leave every 5 minutes between 6:15 to 6:30 am. I got into the second shuttle. Ale hugged me tight and wished me the best, though whatever I do, is good for her. She always tells me she is very proud of what I do and have accomplished.

The drive was about half hour and I talked with a guy (go figure) the whole ride. His take was that at his age he only cares about finishing. Though he is a 3:30 kind of marathoner he doesn’t put pressure on time anymore. I agreed with him, but sub-consciously (or consciously?) I have already set a PR in my head - 4:35 - just because I think I could do it. Bad deal. The shuttle took us to the Albatross Colony for a nice bathroom stop of about 15 minutes. As the shuttles were staggered, there were no problems with the bathroom lines. Then, the shuttle took us about 2 Km down to the start line where there were about 4 porta-potties and the van for gear check. Temperature was 50F, feeling 45 with the wind chill factor. I had chance to pee AGAIN, of course, and though I had thrown away clothes, these were not necessary. The van was simply aligned with the start line, so we could keep ourselves warm till the very last minute, and before putting the gear bag in the van.

We began our 26.2 journey running on the right side of the road, facing traffic (in NZ the driving is on the left, steering wheel on the right).

I set my heart in low rate, and settled at the back of the pack. This was a small marathon with 200 registrants, and a 5-hour limit, so I’d assume from the beginning I’d be in that back position. There was only one guy behind me (Camel Pack Guy) and 7 runners clustered about 30 seconds ahead of me. I called them “The Seven”. The leader of team seven was a gal or guy All-in-Black (he or she was further away and I couldn’t identified gender). Second in that pack was Red Guy, and then, third was “The 5” all together.

At Km 2 I was hot already, tossed the arm warmers and took the gloves off. Camel Pack guy, the guy behind me, passed me and I became the last of the Mohicans. The weird sensation I had was every time I heard a car behind me I thought it was coming close to me, not realizing that those cars were driving on the left. I felt throughout all the race I was running on the wrong side of the road. However I felt safe as the official race car was behind me. My pace was 10 min/mile. I knew that I’d catch up with The Seven.

I had water at the 5K mark (water provided every 5K) and kept going without losing sight of the group. I kept them within close distance for the first 10K when I was planning to increase the heart rate. At the 10K mark I was ready to pick up the pace. I passed 6 of The Seven, with the exception of the All-in-Black. That runner just took off. Soon after, Red Guy asked me where from America I was (I had an American flag), and after telling “Washington State” he said goodbye and with a sort of springs on his feet, he left running smoking fast. There was a small turn around the harbor and I saw how both, All-in-Black and Red Guy, simply disappeared.

From the other five, there was a gal, Blue Gal, that started to separate from the rest of the group. She was on my toes, and passed me. She had a whole crew cheering her on. Her husband, boyfriend, fiancée, or whatever was following her on a bike, and giving her dried fruits or something. Her crew was driving ahead, stopping and cheering. I knew how close she was when I saw this entire thing happening. She passed me in some spots, and I passed her in others, me keeping the lead most of the times. When we got to a hill, I believe before Portobello, I knew that she was mine. I passed her easily as she slowed down.

At Km 20 I discerned the stadium where my daughter works and the game was the night before. I felt the satisfaction of getting closer. At the half distance I was in 2:20 and I felt that I would be able to have negative splits. I was feeling really good, until... we turned west. The NE wind that hasn’t been anywhere but behind hills, hit the harbor to provide nothing but crosswinds of 40mph. It was very hard to run. For my surprise, Blue Gal passed me as if the wind was not with her. She galloped and she chewed me completely. She flew away, and I never saw her again. I wondered how she could battle the wind with such strength: hats off to Blue Gal. At the 25K water station I was feeling dizzy. I combated the wind with all I had and was not feeling good now. And to add, four of the five were right behind me. How did this happen, I have no idea. After water, we hit the road and I tried to stick with them, but I was struggling with the wind. I was not able to follow their pace. Now, The Seven minus one were ahead of me. About the 30K mark we joined the Half Marathon walkers. We headed North towards Port Chalmers having now headwinds. Surprise: I caught up with Red Guy. What in the heck is he doing here? Shockingly, I also came across All-in-Black, who had left the whole bunch in the dust 25K ago. Yes, I know the story. You fly and die later. By the way, All-in-Black was a girl.

I started to feel really dehydrated, and overheated. I had more clothes that I wanted to have, but decided not to remove a layer. Red Guy offered me water and stuck with me. At 35K I was simply dying. The wind was consuming me and I had nothing left. The volunteers at the water station were surprised seeing me pouring cups and cups of water over my head. One guy offered me to pour a whole pitcher, and I said: please baptize me!. He did and I felt so refreshed.

Red Guy was very nice and talkative. He said: We are not going to win, so I think we can go easy. But easy had become very hard for me. I tried to picture only 7K left, that is nothing, 4.3 miles. And there was a hill, and wind, and traffic, and I wanted to get done. Finally, I saw the crowd and my beautiful daughter before the finish line. I crossed it without my famous final sprint. I was dead finishing at 5:02. I hugged my daughter, and told her: this was hard!!! Red Guy crossed the finish lines some seconds behind me, and I had the opportunity of thanking him for helping me finish the last 12K. (8 miles). His name, Paul Cobby.

9/11 - For all of YOU

Dead Me

Red-Guy

We took the race shuttle back to Dunedin, and from the University drop-off we walked one mile back home. After taking a shower, daughter and I took a 2 ½ hour nap. Boy, it felt good. Then, rugby games to watch, homeland USA team to cheer on, beers to drink, roasted pork to devour, and for all this, and the most fantastic vacation, A Daughter To Thank.

Moro Marathon didn't give medals, but my sweet daughter did this for me!!!

787 First Delivery to ANA and My Farewell to the 787 Program

2011-09-27T20:18:00.000-07:00

A short homage to the 787 first delivery to All Nippon Airways, ANA, and my farewell to the 787 Program, after six years in Fuselage Engineering. I am sad and happy. I am moving on to a military airplane program, The Tanker for the U.S. Air Force.

The lyrics of the song are not mere coincidence.

Half Of The Fury

2011-08-21T10:18:00.000-07:00

I threatened last week to come back with fury because it promised to be a fantastic week. Six fun runs nicely planned. But one thing is what the mule thinks and another what the rider does (A Spanish saying BTW).

I very seldom get sick. And when one of the small signs of cold shows up (e.g. sore throat, itchy ear) I do everything under the sun to avoid that the cold develops further. Reason being, cold combined with my chronic asthma are synonym of high probabilities of complications, including pneumonia. Zicam is immediately introduced to my system to stop the cold development. It always works, and in 2-3 days the enemy is gone without having caused any disruption. But last Monday either I didn’t recognize (never ignored) any indication of getting sick or I didn’t have any. On Tuesday I had more than cold symptoms. I definitely got a cold. My loyal Z came to me but the cold has advanced more than I wanted. As I had too much work and I am taking vacations next week, I couldn’t afford to call in sick. I sneezed all day, my eyes were watery and I felt really bad. However, chest was not affected, so I was still planning on going to my favorite workout, Tuesday’s speed work at the track, 12 x 400.

When I got home, hubby had me a nice bowl of chicken soup and told me: you should stay home. I recognized some wisdom on those words, and decided to stay and take a nap, but after the nap, to go to a closer track as I would miss my coach’s workout time. Then I started shivering, but still thought: after the nap, and the fever gone, I can run my intervals on my treadmill. Later, knowing that I was not going to be the Hero of the Week, I took a Theraflu PM, went to bed, and not precisely for a nap. At 7pm I was knocked down and slept like a rock.

On Wed I felt still sick but needed to be present at work for a couple of important meetings. As the day passed-by, and the magic Z, aspirins, and tons of water made its way through my system, I started to feel not only better but also able to run a planned summer 5K. When I got home, hubby repeated the same words he said the day before: you should stay home. Nah… I feel better. As I got ready I didn’t let my brain to provide an opinion, because it would say: no way. My son was going to join me there, and he also asked: Are you going to run being sick? In a total dictatorial matter, brain, hubby and son’s opinions were not heard. I went to run the race, but once there, I knew it was going to be hard. I didn’t have any chest difficulty, but because of all the sinus congestion, my breathing was not easy. Ah, and this is nothing but a 5K, by definition, a fast race. If I were somehow smart (I still think I am), I would at least jog it to avoid compromising my respiratory system, but me? A 5K? My brain can’t process that. So, there I go, after sharing some time with son, and a 10-min warm up. I forgot my heart rate, so I went by perceived effort, which was simply extreme effort. I hyperventilated during the whole run because, of course, it’s a 5K and I only know how to run it at max, but because I was breathing more deeply I was for sure running over my VO2 Max… But it paid: I PRd. 26:19 for an 8:29 pace. Nevertheless, the prize came back to haunt me when during the night, I got worse. At 4 am I had fever and in this cold Summer in Seattle I had to turn my electric blanket on. I knew I could not even go to the office so I would work from home. The Adventure Run with my friend Marie on Thursday night had to be cancelled.

Thursday went by very similar to Tuesday; hence I was at square zero: sneezing all the time, watery eyes, fever… Dumb girl (but I got a PR)… Though I was planning to go back to my routine on Friday, I couldn’t. I had a headache for most of the night, and the best for me was to cancel everything, from work to my Friday 5K in Redmond. Also I considered bailing on my two 10Ks on the weekend, but the decision would be made on Saturday morning, depending on how my Friday night went, and... it went well, so Snoqualmie was on.

Snoqualmie Railroad Days 10K is my favorite 10K of the region for the very reason that is the Pacific Northwest Track & Field (PNTF) 10K championships and gathers the fastest runners of the PNW. So, it’s very fun to watch the competition that close, and as the course is out and back it’s possible to see the neck-to-neck race. Lots of orange shirts are present: Club Northwest with the monopoly of all these runners.

I felt without much energy as I had not eaten well during the week, had been taken a lot of medicines and in three words, I was sick, but I was definitely in recoup mode, so wanted to test what the body could do. I set up my watch in HR mode, as I don’t run by pace any more but by effort. I have found out that this is a very appealing way to run because I can tell why my body is behaving in one way or another. Also, all my runs done this way are organized and efficient. I set up my standard 10K rates: 85% for the first two miles, 90% for 3 & 4, 95% for mile 5, and 98% for last mile.

So how did my body adapt to run at these efforts after a week being sick? Slowing the pace. And this is the beauty of heart rate strategy. If I would’ve gone by pace, I would’ve hyperventilated as I did on Wed, and being a longer race I would’ve crashed very soon because my body would’ve needed higher efforts to maintain my 10K pace. But, to keep the HR for a 10K, the body just slowed down to the point that I ran closer to my half marathon pace than to my 10K’s. Still, it was such good run because my body systematically adapted to increasing the effort to the point that my last mile was the fastest with 98% effort (178 BPM). The last 0.2 were done at 99%, however the paces were not even close to my 10K pace; they were 30 sec per mile slower. I finished in 58:56 and got 4th in the division (and there were trophies in this championship, of course, 3 deep... darn!!!)

Though I pretty much know how to race every distance I continue learning about my body, pace, heart rate, effort, running. And this learning is wonderful for being a better runner. After this experience, I decided not to run Lake Union on Sunday. Not because I ran slower, but because the body told me, “hey, I am recovering from a cold. I need probably a couple of additional days to fully recover”. So, I heard the running machine, which was not broken but getting amended, and Sunday was a placid day to sleep IN, and to take now care of hubby, who is, guess what: SICK! Contagious? Ya think?

In summary, six planned runs, only 3 were done. 4 planned races, only 2 were done. I came back this week only with Half Of The Fury.

Snoqualmie Railroad Days

Sizzler 5K, Auburn

I Will Come Back Next Week With Fury

2011-08-14T18:56:00.000-07:00

Four weeks until my next marathon and the plan called for a 20-miler (32K) long run. As I always mix my long runs with races, I looked for opportunities to run a Half and then run 7 additional miles, or register in a marathon, and bail at mile 20. However, the only long races in the area for the weekend were a 12 continuous hours run around one loop of 1.5 miles; and a Half Marathon Trail Run. For the former, I thought I could join the runners and run my 20 needed miles, but 13 laps looked already mentally challenging (the lake loop in front of my house is 1.6 miles and I can’t do more than 2). And for the latter, I just don’t do trails. Too loose ankles, recipe for disaster.

Being definitely on my own, I designed a nice plan that could allow me to run on Saturday a 5K race with a 2-mile warm up and then 15 miles in Burke-Gilman. The plan was perfect until Friday night came along, with its social tricks, and wine; too much wine. With a night short of sleep I made the wise decision at 5am of not running the 5K. Snoozed, dozed, 8:00 a cup of coffee. Everything was moving slow. At 10, I had a brilliant idea: to run 14 miles in the neighborhood, drive to Olympia for a 10K at 6:30pm (Pasta Dash) and then go to my Coach’s Summer Party. When I started calculating the timing, and got to the “driving 80 miles for 1 hr 20 min to Olympia”, the brilliant idea looked nothing but stupid. Hubby was just cracked up that at midday I still was in bed trying to come up with something. He insisted “Sweetie, that’s OK”. At 11, the plan was completely disregarded: "Lizzie, it seems you will not run today a race, let alone a 20-miler". With a “who cares” attitude, I wandered around the house for the rest of the day doing nothing until it was time to get ready for the Summer Party. There, when everybody was asking everybody: how far did you go today? the who-cares attitude became a guilty one.

But there’s always tomorrow. There’s always redemption.

Sunday came and I got up as slow as I always do. Coffee, snooze, more coffee, more snooze, oatmeal in bed, snooze. At 9, I was still tossing and turning, boy if I am lazy. Hubby stopped from time to time, and smiled. At 10, I was out the door.

To have a new 20-miler experience I decided to change course and run where I have never done it before: East Sammamish River Trail. The temp was high 50’s with a forecast of mid 60’s by the end of my run. The first 5 miles were just bliss. There were enough people to feel company, but it was not crowded: bikers, runners, walkers, even skaters. The trail is remarkably beautiful with lines of stunning poplars facing the quiet and smooth river. Though it was warm, it was partially overcast and there was a very nice breeze. I felt in heaven. As I was doing an LSD the heat was not pressing much, but in the second quarter of the race I started to feel hot. At mile 10, when I turned around, I had to take my shirt off. I felt liberated and the run became easier. Thanks God for fine-looking running bras.

Things looked different while running in opposite direction, but the beauty was the same. At mile 13 I stopped along the trail to refill my water bottles from a water fountain, and in the bathroom I practically submerged myself underneath the faucet. The water was cold and delicious. I felt in very good shape. I was comparing with other 20-milers I’ve done and today I didn’t have the mental pain that others have caused on me. Today was definitely different. Everything was so magnificent, so positive, so striking. Around mile 17 I saw again a pair of running shoes left on a bench that were there when I started my run. From the distance, they looked like very muddy shoes. Interestingly, they were bronzed shoes bolted into the bench. I learned later they were placed there in honor of Liz Duncan, runner and employee of Brooks, who was killed by a car while running. Her favorite spot to run was the Sammamish River Trail. When you learn things like this as part of your run, everything changes. Everything gets a different meaning.

Bronzed running shoes in honor of Liz Duncan. Photo from http://kingcountyparks.wordpress.com/2009/08/31/on-the-trail-sammamish-river-trail/

The Sammamish Trail ended and the last stretch was done in Burke Gilman. I picked up the pace and ended my run very strong. Called hubby: Please fill the tub with COLD water. I’ll be there in 15.

This was one of my best 20-milers, and though I have no remorse for not racing this weekend, just wait and see. I Will Come Back Next Week With Fury.


Coach Chuck's Summer Party. A fantastic gathering with nice company and awesome food. THANKS Chuck

A Summer Night in Western Washington. !!! Yes, bonfire!!!

Another One Bites The Dust

2011-08-06T20:19:00.000-07:00

3:45 am was the time to wake up to drive to Tacoma for one of my favorite half marathons in the area: The Tacoma Narrows. Curiously, last year the Tacoma Narrows was my race #50. Today, a year later it would be #103 for a logic deduction of having run 53 races in the last 52 weeks. Nice.

The drive was uneventful, with the usual good number of Staters on the side of the road after having pulled over those that tried to be too smart. Parked by the finish line at the Greater Tacoma Convention Center, and went to the line for the shuttles. The buses would take us across the Tacoma Narrows Bridge to drop us at the Tacoma airport where the point-to-point race would start. The ride went fast after having a delightful conversation with Andy, a very agreeable Maniac.

Got my packet, saw Tony, Sharon and her husband, pix were taken, porta-potties and bushes were visited and we were all ready to go. But before the start, all Maniacs were called for a photo shoot, which happened to be an amusing moment. Three of our Maniacs were wearing straitjackets for the picture. It was the epitome of our madness.

My strategy for the race was going to be again a heart rate strategy. It’s working so great, that no need to fix what is not broken. The goal was uncertain. I felt rested for running at a good pace, but I really had not figured out what I was expecting from the race, so I decided to let the heart lead the way.

My heart rate was adjusted from the start at 80% (148) and I was able to keep it there for the first 3 miles. Interestingly, even though I was running at a low effort, the pace for these 3 miles was 9:30. Have I gotten to that place where you run faster with less effort? I was more than surprised and pleased. This led me to believe that if the trend continued I would PR (current PR: 2:09:13 – 2 weeks ago); but because this course has an important hill before mile 4 and it would take a while to bring my rate back to normal, I decided not to be too attached to this thought. The hill came and the heart rate was elevated to 166 (90%) with an of course, slower pace. It took me a while to regulate it back to where I needed to have it for mile 5 (155). At mile 6 I had caught up with my pace and knew that I was going to feel stronger at the end of the race. I was now at ~90%, and kept it there for a couple of miles. The pace was getting faster and at this point I sent the brain the order for a PR of 2:08.

At mile 8 I saw the 2:10 pacer, and authorized myself to pass her. I needed to do that, as the psychological effect of having her in front of me would distract me as I would be above the PR. Instead of waiting calmly to pass her, which I knew would happen in less than one mile, I decided to do it right away. When I passed her I told her: You are right on the money. She was perfectly pacing the people that were running with her for a 2:10.

Passing her so fast came with a price. My HR went to 94% when should've been around 90%. My pace slowed down in the sub-sequent miles. At mile 10 I was in that point of the course where I met Angie to pace her when she ran her first marathon back in May. I pictured myself pacing her with the same strength. The last two miles were fabulous, as this Half ends downhill. I put my HR at 175 (96%) and got 9:13 min/mile for mile 12, and 8:48 min/mile for mile 13. The last tenth of a mile were all out at 100% and I clocked a 2:07:21 a PR of almost 2 minutes.

After the race I joined Sole Sisters Maryanne and Ginger, and Miguel and Tony. Maryanne and Ginger ran a fantastic race. Maryanne with a 1:43 for first in her age group and Ginger ran a 1:33 for 1^st in her age group, 2^nd female masters, and 7^th overall. Miguel ran a 1:12 for 2^nd overall, and 1^st in his age group. As seen, the race was a total success for everybody.

I doubt I would run again by pace as the heart rate is working so good for me. With this, another half marathon PR has been crushed. Another One Bites The Dust.

With Sharon

With Ginger

Sole Sisters Ginger, Maryanne, and Lizzie

Miguel Galeana, 2nd Male Overall

Ginger, 7th Female Overall, 2nd Female Masters, 1st in her age group

The bling: a glass!!!

Satisfied. Extremely Satisfied.

2011-08-06T14:31:00.000-07:00

I have gone through this before. What do I love more, the ocean or the mountains? I settled on this issue back in the 90’s when I realized that I could not pick one or the other. I loved them both the same. The origins may come from my mom’s love for the ocean, and my dad’s love for the mountains. And as I didn’t love mom more than dad, or a child more than other, I found out that I didn’t love the ocean more over the mountain or viceversa.

Living in the Pacific Northwest (PNW), transfers me constantly to my experiences around my Avila Mountain; wet weather, mist, fresh and cool air. I simply love it. Many people complain about Seattle’s weather, but I LOVE IT. It doesn’t matter if it rains 120 days straight, I love it. Every morning when I open the door of my home and I see the mist over the lake, and the overcast skies, I breathe deeply, close my eyes, and feel joy. I love this. I really do. And there is nothing that I enjoy more that running at 40+ degrees while drizzling.

Notwithstanding, when I run by the ocean, I get transported to the Caribbean: The smell of the ocean, the warmth of the sun, the breeze that refreshes; the exhaustion that takes to complete a run under the heat.

One week after Ragnar, I went back to relay territory to run Anacortes Half Marathon. Met my niece Angie, and there I went with low expectations. Ragnar let me fatigued. I was never sore and nothing hurt, but I was very fatigued to the point that I didn’t log any miles during the week. I know my body, rest and recover is very necessary for me when I feel like that. In March 2010 I backed off for 3 weeks, doing only my long runs on the weekends. It works for me. On race day I was not only fatigued, the sun was shining and the temperatures would reach high 70’s. My orders were to run slower than average pace.

The first four miles were delicious. Strong headwinds felt like heaven in that heat. The scent of the bay took me to my childhood when I used to go to the beach with mom, dad and siblings. I enjoyed every second of those four miles. The sensations were overwhelmingly beautiful. After crossing gorgeous Fidalgo Bay we encountered a very long and steep hill. At this point, around mile 5, two girls passed me; one dressed in black; and another with a sweater around her waist, and two shirts on, one being long sleeve. I needed her to go. Just to look at her with all that gear distracted me and made me feel hotter. The wind was gone and the heat was burning.

We ran by Tesoro Refinery, which is located in March’s Point Peninsula, east of Fidalgo Bay. The run took me to the Paraguaná Peninsula in Venezuela. Hot, windy, oil industry, and nothingness. It took forever to run around it. Though our scorching temperatures of 78F/26C are not comparable to the Paraguaná’s temperatures (100F/38C) I felt the same. It was simply hot for a mid 40F/7C degrees runner. I was starting to feel dehydrated. I asked for two cups of water at every station; drank one, and poured another over my head. I saw the same “delusions” you see down the road when is hot. We had now crosswinds, and I wondered if I was even moving. I lost sight of the two girls. They had taken huge advantage over me. At the distance, probably a mile away, I saw the bridge that would take me back to town. I welcomed it. When I hit the 10 mile mark, at the start of the bridge, I saw the girls, far but now I could see them. I pressed the pace though I was way behind my pace. At mile 11 I passed the sweater girl, she was done. At mile 12 I was shivering, sign I was dehydrated. As I had only one mile to go, I continued with the effort because I knew nothing serious would happen. At mile 12.5 I passed the girl in black, she couldn’t believe it. Though I was running at a very high effort, the pace was not corresponding to such effort.

Finally, the finish line was at my reach and there was Angie waiting for me. I crossed the line at 2:18, 9 minutes slower than my best run. While Angie went to kindly get water for me, I went to a corner because I was about to puke. It was done, it was tough, and I was, as always, happy.

After having a nice brunch with Angie, I drove back home to take a nap, and get ready for the second race of the day. Seafair Torchlight 8K (5 miles) at 6:30 pm. If the morning was hot, the evening expectations were hotter weather. Met my friend Benny, and we adventured among thousands of runners, as the Seafair Parade overture. Thousands of fans cheered for us, and thousands of kids along 4^th avenue just wanted to touch our hands for a high 5. The skyscrapers kept us in the shade for more than a mile, which really helped, until we turned around by Qwest Field to face hilly Alaska viaduct... and the sun. My pace was slower than my 10K, but I felt in good shape. After mile 3 I knew I had a PR in my pocket. Miles went by fast, and when I was about to finish with a thought of 47+ min, Broad Street widely opened its gullet to chew us in the last stretch. The incline was brutal. I clocked 48:50, a PR by 2 minutes. Day was successful.

After a nice cold beer with Benny at the Michelob Beer Garden, I headed home with 18 miles completed in a day, split in two races. I was Satisfied. Extremely Satisfied.

With Angie prior to the race

Brunch in Anacortes downtown. Pretty.

Seafair Torchlight Run

Climbing Alaska Viaduct

After an 18-mile day, I can afford a nice, cold beer

Hey Sole Sisters... Ain't That Mister Mister...? Part II

2011-08-03T07:33:00.000-07:00

Hey Sole Sisters... Ain't That Mister Mister...?

2011-07-24T22:42:00.000-07:00

The race: Ragnar Relay Northwest Passage

The characters: #1 Kris, #2 Marie, #3 Jess, #4 Kristen, #5 Lizzie, #6 Diana, #7 Ginger, #8 Sherri, #9 Andria, #10 Lindsay, #11 Jeanene, #12 Maryanne.

The Road Crew: John and Tony

The location: Washington State, from Blaine to Langley.

The date: July 22 and 23, 2011.

The distance: Almost 190 miles / 300 Kms

The goal: To have the best experience of our lives while clocking 28hrs 05 min, for a 9:01 min/mile.

The results: Sub-Masters Second Place with 27hrs 24min 57sec for an 8:47 min/mile pace (bettered the goal by 40 minutes).

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Since I learned about Hood to Coast, H2C, six years ago, I had in mind doing a road race relay. In January 2011, the dream was possible when a girl named Jessica posted in Narrows Bridge Running Club: 3 women needed for Ragnar Relay Northwest Passage.

I was in.

After putting my racing calendar in place for 2011, this race would become a huge and important milestone in my racing journal. Ragnar was scheduled to be my race #100.

The race consisted in 187 miles ran uninterrupted by 12 runners, with only one runner hitting the road at a time. “The rest of your teammates are on support duty in your race vehicles. Teams require 2 vehicles, with runners 1-6 in van 1 and 7 -12 in van 2. Van 1's runners will cover the first six legs. It's a relay, so as the each runner begins, the crew in the vehicle can drive ahead, cheer their runner on, and meet them at the exchange point to pick them up and drop off the next runner. After the first 6 legs, van 2 picks up the slack and starts putting in the miles.” And so on, until leg 36 is complete.

The distance to cover was not big deal for most of the runners, who would average 15+miles total; the BIG deal was the system: Run, Eat, Sleep? Repeat. But... easier said than done.

After leaving the comfort of our homes the day prior to the race, and carbo-loading at Olive Garden in Bellingham, the team was ready for the adventure.

Mix and matches from Van 1 and Van 2 shared hotel’s room to get to better know each other. I (Van 1) shared with Ginger and Lindsay (Van 2). No much partying; after all, we needed to hit the sac to have a good night of sleep. Van 1 had to leave the hotel at 6:20 am as our start was at 8:00 am. Van 2 could sleep in a little bit more as they were expected to start at 1:45pm.

Race day was a chilly and beautiful one. John drove his 6 girls, including his beautiful wife Kris, Runner #1, to Blaine, border with Canada, to start the mission. Once at race stage, Jess, our amazing Captain and Runner #3, without whom the terrific team organization and logistics would have not been possible, checked the team, and received our bib numbers “34” and baton.

We perused around prior to the start and enjoyed watching some of the wonderful costumes some teams had. Our favorite was The Lord Of The Ragnars. 12 runners dressed as the characters of Lord of the rings, with tree included. Other vans that called our attention were the Trail Rex, F. That Hill, A tiger on top of a mattress, Six Sick Sisters, to name a few.

The race began and all the wheels and pulleys started to work in an astounding harmonized way. So harmonized that there were no snags

This is how the wheels and pulleys moved:

Kris, Runner #1 took off, and Van 1 drove to next stage; time was calculated for the runner to arrive according to predicted pace and course length and difficulty; when time came, next runner was ready at the exchange; baton was passed; next runner took off; runner that just finished was helped with water, food, and an incredible cheerful comment: You smoked it!.

Left the exchange area, cheered the current runner, said goodbye and drove to the next stage. Two, three, four, five, six times. In the mean time, life in the van was quite interesting. The runner that just finished "baby-wiped" her body and "dressed-up" for her next leg, we indeed felt clean. We ate, and ate, and ate. Clif bars, peanut butter, and bagels sustained us, to the point that we may not eat them ever again. We drank tons of water, talked and laughed a lot, and never slept.

At exchange #6, the baton was passed to Ginger, Runner #7 from Van 2, and now was Tony’s turn to take his girls, and did what John has done. Six times. The strategy for the first leg was to run it slower than race pace with the purpose of conserving energy for legs 2 & 3.

Van 1 drove to major exchange #12 to eat and sleep. Grabbed a sandwich at Subway, extended the sleeping bags and blankets on soft grass and the resting time started. John captured a sweet conversation of two runners that kissed the same boy in High School. John confessed that he was forbidden from inviting friends to Facebook for 48 hours, who knows why. With all those stories, who can sleep? I barely dozed a little.

We got up, cleaned up, and got ready for Maryanne, Runner #12 (Van 2), to arrive and pass the baton to Kris, Runner #1. Time to repeat.

Second leg promised to be a hot one; mid 70’s, hot for Seattleites and running. Kris #1 went off, followed by Marie #2, and Jess #3. One by one, each runner took upon her second leg. Kristen #4, was the first to wear lamp and reflective vest. Though she was not still running on official night hours (8:30 pm to 5:30 am), she was supposed to arrive at the verge of it: 8:30pm. I, #5, took off after Kristen, at sunset, for a short run, 3.4 miles and when I finished there still was some daylight. Though my legs (limbs) were heavy, I ran my second leg almost at my 5K pace, what made me really happy. Runners #6 to #12, Diana, and all Van 2 runners, Ginger, Sherri, Andria, Lindsay, Jeanene, and Maryanne completed their second leg in total darkness.

After Diana, our Van 1 anchored runner, passed the baton to Ginger at exchange 18, at about 9 pm, John took us to a comfortable Inn in Oak Harbor, close to the start of third leg. Noteworthy to mention that this was a gift from John and his wife Kris. They paid for the lodging so all 12 runners could sleep 2-3 hours on a nice bed and enjoy of this pleasant luxury.

With the words “My third leg is 2.9 miles. I am golden” our superb Captain Jess informed us that she would stay up so she could receive the updates from Tony on how Van 2 runners were doing, and when was the time for us to leave. At some point in the middle of the night, 1 am or so, when I am profoundly asleep, Jess knocked the door and said the words we wanted and at the same time didn’t want to hear: Leaving in half hour. You can stay in bed and be in the parking lot in 30 minutes or take a shower. I did, and feel great". Marie and I followed her second advice: A nice shower shook the sleep away, and we departed for our final run.

Van 1 met Van 2 at exchange 24. We gave them the hotel keys for them to go there and sleep, and we took the baton. Our third leg started about 2 am and had a slight variation on the methodology followed during the first two legs. Van 1 supported first runner Kris practically all the way because of the darkness and the loneliness of the course. She was really running in the absolute wilderness and had a very hard 7.8-mile course. Truly, it was a scary leg to run. As Marie, Jess and Kristen had shorter, easy and fast legs (3ish miler), the support was not necessary. Team would have not had time to support the runner and get to the next exchange on time for the next runner to move on. Though my third leg was a longer one, 6.4 miles, it started at sunrise, so the Van support was also not needed, in addition of being a “No Van Support” leg.

This final third leg of mine was defined as “hard”. It was hilly as Whidbey Island is, but the beauty of the crack of dawn and the freshness of the early morning made it a delightful leg to run. When I crossed exchanged 29, and passed the baton to Diana, I broke and I couldn’t control it. A fast clip of my life ran through my mind: my husband, my kids, and me as a survivor: Having the opportunity to love them everyday and having the chance that each of my organs, muscles, nerves and sinews work for me to do what makes me so passionate about: running races.

John drove us to exchange 30, where Diana passed the baton to Ginger. Van 1 team members were done. All successfully completed the three legs with glory and without troubles. Though it was no picnic, it was the suffering gratifying challenge that only runners understand.

We went back to the hotel to shower, and for John to have some sleep. We had breakfast and drove to Langley, to the finish stage. Van 2 team members arrived later and all 11 present runners waited for our final runner, Maryanne, to accompany her and to cross the finish line all together.

We clocked 27:24:57, 40 minutes ahead of our goal, and we took second place on the sub-masters category. Sweet ending.

To close remarks IMMENSE thanks to our Cappie Jess for the amazing coordinated logistics. Again, this would have not been possible without her; to Diana for the fantastic and meticulous itinerary which was followed to perfection, and for Van #1; to our two Mr. Misters for the driving and moral support; to the Tebb's for the lodging gift; to Adam & Cari (Jess's sis) for Van #2; and to all SOLE SISTERS for making such a great team.

A video is coming. Hey Sole Sisters... Ain't That Mister Mister...?

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98, 99...

2011-07-18T22:50:00.000-07:00

On Monday on my way to Cleveland, my flight encountered a Midwest storm that had me stuck in O’Hare till Tuesday. This screwed up my schedules, my work plans and my running impetus. When I finally got to my destination, 24 hours later, I was absolutely exhausted. Work became the priority and running was nothing but a luxury. But as I absorbed every inch of Cleveland downtown, I fell in love with the city. I couldn’t leave without at least jogging 3-4 miles. Though the temperature was warm (mid 70’s), there was a lot of breeze and it was not humid. It was a delight to have a leisure run, surrounded by beautiful architecture.

Back home, I had scheduled back-to-back races for the weekend. Saturday, a 5K, Washington Games Day, and Sunday, a Half Marathon, See Jane Run. I had no idea on how I would perform, as my body was very, very tired. When I woke up on Sat I told my husband: I need a new body; notwithstanding, I got ready and left to run a 5K to the best of my abilities. And to the best of my abilities I ran it. I PRd with 26: 52. That was the time I had in my watch, that was the time in the official clock when I crossed the finish line, and that’s the time given to the lady that probably gave her tab before me. I will contact the organizers who had me with 27:00. We sweat for 8 seconds, don’t we? As this 5K is part of Magnuson Series, I am planning on running it again in August to see if the time can be improved in the same course.

On Sunday the schedule belongs to a fun Half: See Jane Run, to run for chocolate & champagne. Friend Suzanne and I were planning on drinking “some” champagne afterwards.

As my body was tired for the week, and the legs tired for the 5K the day before, I went with a goal of not-to-exceed 2:13, which was my last week hilly Langley. I ran with the same heart rate strategy I used for the 15K in this same course: To keep a low HR ~ 148 bpm until mile 4; increase it a notch to ~152 and keep it stable till mile 6; then increase it to about 158 till mile 9; ~165 till mile 11 and then 170+
the last two miles.

It worked to perfection. It took me a little while to adjust the HR and I went a little bit faster than I wanted for the first mile, but finally settled and kept it in 148 till mile 3.5. The rule of my game was every body is allowed to pass me during the first miles. And everybody did. Out of a running book, HR strategy 101. Then between mile 4 and 6, when everybody has set their paces, nobody passes anybody. Between mile 7 and 8 the only few hills of the course showed up, but I feel very strong . Then, with 4 miles to go, the pace was picked up and now the rule is to pass people, most of them are tired. Again, out of the HR chapter in my running book.

My friend Benny joined me at mile 10 to run with me for a while. It was fantastic. I saw Suzanne coming back after mile 11 and it was nice to know that there was a turn around very close to turn up the speed. And I did. I couldn’t feel stronger. My splits below reflect that: beautiful negative splits.

After the race, Suzanne, her friends and I had a wonderful celebration. We drank more champagne that the body could take (at least mine), laughed until the stomach hurt, and cried sharing some personal stories. I was hesitant to participate in this run due to the high cost of US$95. But the run, the PR, the shared moments, and the friendship of the day were definitely priceless…. Did I mention the champagne??? The champagne served also to celebrate that these two back-to-back races, with back-to-back PRs, are my last races with two digits: Races #98, 99...

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See Jane Run Splits
1- 9:30
2- 10:31
3- 10:21
4- 10:20
5- 9:56
6- 9:30
7- 9:27
8- 9:59
9- 9:30
10- 9:17
11- 9:43 (a car in an adjacent street hit a runner (not in the race). Fortunately there was a cop just in front of the accident who stopped us so he could go and help the man.
12- 9:26
13- 9:19
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5K at Magnuson Park

Hil-Lee Lang-Lee, By Yours Tru-Lee.

2011-07-10T19:42:00.000-07:00

When I ran Mercer Island Half in 2009 I thought that I had run the toughest road half marathon in Washington. Though I knew Whidbey Island was tougher, the odds of me running the one way course were pretty low. Ferry to Whidbey, then one-hour drive to Deception Pass, or drive inland all the way to Deception Pass seemed logistically complicated. As the packet pick up is the day before, the race requires overnight in the Island adding more dough to the race equation.

Then I learned that Whidbey had another half marathon in Langley, just 6 miles from Clinton, which is 12 min away in ferry from Mukilteo (i.e. home). So, I registered for that one.

The goal for running hilly Langley was to take it easy; have fun, enjoy the gorgeous sound views, and take my time. The week had been hard, workout / speed wise: Monday 4^th of July, a 5K, a 10K and a 3.5 miles run, being the races, my second best in both distance (8:46 and 9:10 min/mile). The 3.5 mile run was to complete a triple in 24 hours, to mimic Ragnar relay race day. On Wednesday I had my 2-mile trial which is a race for the coach to know where I am at (8:44 min/mile) On Thursday I did five 800 hundreds, averaging 4:10 (8:22 min/mile). And on Sat I ran a 5K in Mill Creek getting an 8:59 min/mile. My legs were obviously tired so a hilly course in Langley had to be an enjoyable run without pushing the pace.

I got very early to Langley and after picking my stuff I went and jogged a couple of miles to keep my legs warm (50F/10C… yes, is summer). I talked to some runners and a guy asked me: what’s your goal today? And the word goal rang like a bell. 2:15, I answered without even thinking.

A goal? Wasn’t the goal just to go out and run? Why to time THE goal? And why 2:15?

Well, it seems that Lizzie cannot just go and run a race to take her time and enjoy the views. She needs a goal WHILE enjoying the views.

As an island, Whidbey hills are very respectable. The motto of the race: Gently Rolling Hills: Next 13.1 miles. Therefore, Langley is not a PR course, unless is your first half, or you have only run Half Marathons in this place. My Mercer time this year was 2:15, so a challenging goal would be to beat Mercer. That was a tough goal. As I said, my legs were very tired, and the course is way hillier than Mercer.

So here we go, running about 0.1 mile behind the official car of the race until they set the clock. The gently rolling hills showed up from the start. My first race question was: who defined gently? Gently? Soft? Delicate? Not really. They were all the antonyms: coarse, hard, harsh, rough. And for that, I love them, because I gotta admit… I love hills. They are marvelous. Mile 1, and 2, and 3, up and down… and 4, and 5 and 6, up and down. Then it came a wall. A climb so tough that I felt like hiking in my Avila mountain in Caracas, Sabas Nieves, la Subida del Diablo (Devil’s Hill). Whether I believe it or not, I had clocked up to that point, in every mile, my current PR pace until this demoniac hill got me. In this section I lost a couple of minutes. But that was OK, because I was focus on not exceeding 2:15. At mid point, a volunteer told me: the worst is over. Is it? How come if I have been climbing and descending from the start? What I had climbed I have to descend, and what I had descended I have to climb.

Then, I picked my incentive to keep my pace. There were 3 women, coincidentally in pink, running ahead of me most of the race. One of them, Sue, and I, were in a passing game from mile 3 to mile 9. The other two were simply ahead. At mile 9, I got wings. Oh boy if I felt I could fly. I passed Sue, and internally told her: Chao!!!. I knew that she would not be able to catch up with me. I felt fantastic, knowing that the second wind had arrived. Then I passed Pink No. 2. She turned around and had an expression like: Are you kidding me? I also knew that she would not be able to pass me. They were tired, and I was picking up the pace. At mile 11 I started to feel tired but just thinking of the two pink ladies approaching didn’t let me slow down. The competitive me was not going to make me lose the effort I had put from mile 9 to 11. I kept a steady pace. Then became a game against Pink No. 1. The distance between the two was shortening… and shortening…and shortening. And at mile 12.5 I passed her at a speed that gave me a total satisfaction. I pushed for the last stretch and sprinted my last 0.2 at 6:50, passing a guy that was sprinting as fast as I was.

The finish was more than sensational when I saw the clock in 2:13:29. I beat Mercer a softer and “gentler” course by 2 minutes. With tired legs.

I got second place in the division and got a beautiful framed photography. And guess what, Pink No. 2 was in my age group. When she was called as the third finisher, she looked at me, and said: You!!!!

This was Hil-Lee Lang-Lee, By Yours Tru-Lee.

Definition of Gently, por favor?

YOU!!!

Top Three 50-54

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Marie and I - 5K on 7/9/11 - Both got 7th place in our divisions (40-49 and 50-59)

With Nancy. Her second race... but receiving Lizzie's racing poisoning

Running Trifecta

2011-07-04T21:31:00.000-07:00

Ad-Honorem Coach, Tony Seabolt, scheduled for The Sole Sisters several “triple” runs to mimic Ragnar Relay Race. The triples should be run in less than 24 hours. As I couldn’t join the team for any of the triples, I scheduled my only one, with, of course, races. The Fourth of July would be the perfect weekend for it. On Sunday 3th, in the morning, Pioneer Race 10K in Olympia; at midnight the Firecracker 5000 in Seattle; and Yankee Doodle 10K in Everett on the morning of the 4^th. The distance of these 3 races simulated pretty much the distances of my Ragnar legs (5.8, 3.2 & 6.4).

On Friday 1^st I decided to bail out from the Pioneer run. Reason, to drive a total of 160 miles for a short run didn’t seem worth the effort. Let alone when I found out that I was mistaken and the race was a 5K instead of a 10K. Now, for sure, the driving was not worth the race.

The Firecracker 5000 became then my first “leg” and it was a total prelude for Ragnar. Not only because it was part of a triple run in 24 hours, but also because I would be running with three of the Sole Sisters. The fabulous run started at 11:55 pm on the 3^rd. To mention that we had a blast would be simply short of words. We ran together the red, white and blue race, and had a fantastic time. Kristen was our camera-woman taking pictures while running. Jess made sure that all of us were always in sight. When I slowed down during mile 2, she was constantly looking back to make sure that I was close. I felt really humble seeing that somebody cared so much. During mile 3 I felt strong and picked up the pace and Marie ran all the time by my side; if I pushed she pushed; if I receded she receded as well. She never went ahead but stayed by me. Great lessons from friends that know what “together” means. I ran my second personal best 27:13 (or my best, as my current PR of 26:43 has been in doubt – Run For Tina, a course that seemed short). I got 5^th place out of 55.

Now, I had only 5 hours of sleep to get ready to double the distance in the Yankee Doodle Dash. I woke up kinda dead at 6:00 am and after a warm shower and in another red, white and blue outfit I took off for my second “leg”. The day was sunny and in the low 50’s. Perfect for a short run. I went with a heart rate strategy. At mile 2 I felt really tired, and at mile 3 when I wanted to increase my heart rate, I simply couldn’t. My aerobic system was ready to be turned up, but my legs didn’t have the strength. Then at mile 4, I heard somebody from a balcony making a lot of noise and calling me. My friend Melinda was there with her hubby and a cowbell, cheering on me. I turned my head back, told her “I love you” and took off. It was the boost I needed. My heart rate raised to where I wanted, and I felt so good, that I could put the speed I wanted. I finished in 56:57 and in third place. This was my second best (best 56:22). During the awards a lady told me: "We were head to head until mile 4, when your friends called you and then, you disappeared. I never saw you again."

I felt great and victorious. Boy, two races in less than 8 hours and I had clocked my second best in each. But the day is not over. I had another run to complete my triple. This time won’t be a race but a run by the neighborhood. After a nice breakfast, a movie, and a 3-hour nap, I hit the road for 3.5 miles. Between the smell of the firecrackers and the barbeque of most neighbors, I completed my run at a 10 min/mile pace. I was definitely tired, but I made it.

This triple wasn’t a real trifecta (where a bettor predicts 1^st, 2^nd, and 3^rd place in a horse race), but I decided to call it like that. It was not a race with three finishers; it was one finisher in three runs, with a couple of good placings. That was my Running Trifecta.

Sole Sisters

With Juan and Raphil, son Diego's schoolmates

With Shauna and Glen from my running club Chuckit

At Yankee Doodle Dash

3rd place at Yankee Doodle Dash

Post-Marathon Mangüanga Is Over After Playing Rock & Roll

2011-06-25T17:33:00.000-07:00

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Mangüanga (Mahn-guahn-gah): In Venezuela, state of being lazy; doing easy things avoiding hard work.

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I have been playing around, after my May 29^th Idaho Marathon. Though I have continued doing speed work, I have run only twice a week and avoided long runs. Most of the weekends have been dedicated to short races: 5K, 10K & 12K.

As I am running Ragnar Relay at the end of July, I still need to do shorter runs closer in time to mimic the relay (3 runs in less than 24 hrs). I will still run some short races for that purpose during the weekends, but I am definitely increasing the mileage during the week and bringing back to my training the long runs: No question about it.

The Rock & Roll in Seattle was the run that closes my “playing period” and puts me back to marathon training schedule (though I am not final in which marathon I'll run this Fall). I picked up my friend Emily and drove to North downtown to catch the shuttle from the Westin. We got there around 5 am and there were tons of buses, so we didn't even have to wait a bit. When we got to Tukwila the lines for the porta-potty were already long (not such luck like the buses line) so we decided to start the process, and of course, repeat. We perused around, saw some of the Chuckit pacers and tried to find unsuccessfully my Sole Sisters.

Emily and I were together in corral 9. We discussed the respective strategies which were a PR for me working through heart rate, and a "doesn't know" for her. I told her to go and run her race without even thinking on waiting for me.

I got to recognize that I was lost the first 3 miles. I didn't have a clue where I was as it looked all industrial and blah. I have run in many new places consciously knowing that I don't know the place. But running in the greater Seattle and not knowing where I was, mentally bothered me. I was looking forward mile 3ish where I would be entering in familiar territory and climbing the first big hill of the race according to the course map. I climbed it without changing the pace, of course, increasing my HR, and I thought, wow, that hill didn't look that bad. The display of American flags along gorgeous Lake Washington, also displayed during the Seattle Marathon in November, was for me the highlight of the course. As during the November event, I touched every flag while I ran. It's just my need to honor the Ol' Glory and our fallen soldiers.

Everything was in perfect harmony for a PR, until I entered the tunnel at mile 9. Hundreds of runners inside a very long stuffy tunnel (0.7 miles). The air was stagnated and it was very difficult to breath. My pace dropped dramatically, and it took me a while to recover even after getting back to fresh air. At the end of the tunnel, when I saw the light, and could breathe again, I was able to recover and pick up the pace, but not fast enough to break my PR of 2:10:03. I clocked 2:10:58.

Post-Marathon Mangüanga Is Over After Playing Rock & Roll.

With my good friend Emily who ran a fantastic 1:56. We had an awesome time together.


Went for a PR but couldn't get it. I was dead from mile 7 to the end of the tunnel at mile 9... hundreds of runners in that closed muggy environment killed me.

The Happiness of Crossing Another Finish Line

2011-06-20T17:13:00.000-07:00

We have had many chances to meet in the last four years as our work had put us in the same places: Washington, DC; SoCal; Seattle. However, it never happened at the same time. The time that Chris was coming to Seattle in July 2008, I had plans to take her running around our paradisiacal bodies of water, but I had an emergent trip to Huntsville, AL, one week before she arrived.

Now that she was going to Portland, OR, and an inaugural Vancouver Marathon and Half was scheduled during her stay (Vancouver, WA, border with Portland), driving 200 miles was for me worth the effort. Blogger friend Chris and myself had a wonderful weekend ahead of us to combine friendship, sharing, chatting, chatting, (did I mention chatting?), AND running a race together.

The first shared activity was going to the Expo for packet pick up. The highlight of the Expo was meeting Bart Yasso, an inspiration for all runners; a man that has raced more than 1,000 races and was inducted in 2007 into the Running USA Hall of Champions. We chatted with him for a while, not knowing who liked to talk more. We bought his book, “My Life on the Run”, he gave us his autograph, signed our bib numbers, and wished us the best.

Then we needed to fuel ourselves and headed for lunch at Mami Coll’s in one of the 600 truck courts that Portland offers. Owner Gerardo Coll offered us the Venezuelan main dish: Pabellon Criollo. It was simply delicious. I have eaten Pabellon in some places in the Pacific Northwest, but the recipe is modified somehow to the point that loses the traditional flavor. Mami Coll’s was authentic. The platter was very tasty, had a good size for normal people, and at an excellent price, but I would’ve/could’ve/should’ve eaten two of those. Reasons are that it was SO good AND that I don’t eat as “normal” people do. I eat a lot, and don’t get full easy. This time I controlled myself and regretted the whole afternoon for not having eaten a second platter. The “arroz con coco” (coconut rice pudding) was amazing, and, trust me, I am not a coconut fan, never been, but this was very good. Highly recommended.

On Sunday we left early to our race. Met with Bart again, and I was able to confirm what Amby Burfoot, American marathoner, and the winner of the 1968 Boston Marathon, had written in Bart’s book foreword: Bart remembers most of people's first names. AND IT'S TRUE: On race day, the first thing he said when he saw me was: Hi Lizzie!!! He knew my name the day before as he asked for it to sign a personalized autograph!!!

The race was fantastic; the weather was good, drizzling, and 60F totally overcast (though there were some sun breaks now and then, when we felt really warm). The course was very pretty, being my favorite parts running by Fort Vancouver and by MY River, the mighty Columbia. Chris and I chatted all along. We stopped to kinda “play” with rock bands; to chat with people; to take pictures; to dance at the rhythm of Caribbean music while a guy was playing timbales. Noteworthy to mention that this guy happens to live in Orlando (where Chris lives) and happened to live the first nine years of his life in Caracas (where I was born and raised)… Wasn’t that weird?

The time flew and there was the moment for the final sprint. Chris and I ended our race with that unique guaranteed feeling that all runners have experienced: The Happiness of Crossing Another Finish Line.

Chris and Bart

Pabellon Criollo at Mami Coll's Portland, OR

Mami Coll's, Portland, OR. Authentic Venezuelan Food

So Hilly, That You Could See The Curves Of The Earth

2011-06-12T15:36:00.000-07:00

After being in hell for 5 days (i.e. St. Louis, MO with temperature of 97F/36C), I was so happy to be back home where a lovely soft rain, overcast skies and the most delicious temperature of 54F/12C welcomed me.

As you can imagine I didn’t even try to run in St. Louis. Outside was impossible, and the gym was at 70 degrees, so the AC doesn't do anything and you feel like running at 90. In top of that, I was in a conference, and I had to catch up with work until late at night, ending my days absolutely tired.

But, the weekend ahead promised to be awesome with back to back races: A 12K on Saturday, and a 10K on Sunday.

Saturday’s race was a fantastic and big race where I had the opportunity to meet some of my sole sisters (i.e. Ragnar Relay Team). The course was very hilly but beautiful, most of it through Point Defiance Park with the gorgeous sound at our sight. The temperature was not too bad, high 50’s, but to prevent Seattleites burned with “those high temperatures” the fire hydrants were open. Also some neighbors had their hoses with sprinklers for runners to run underneath. This must sound weird for people from out of town, but yes, it seems we can’t handle the heat caused by that temp !!!! Despite the hills, I did very good, clocking 1:11:35 for a 9:36 min/mile pace. We had a post-race lunch party with Narrows Bridge Running Club and we definitely had a great time. Prizes drawn, socks, hats, and bib numbers for several Half Marathons. I won none…

On Sunday the race was a 10K along spectacular Lake Washington. There is nothing more beautiful than Seattle’s blue skies and lakes in a sunny day. So, 6.2 miles seeing plain beauty is worth the effort. I had no plans for the race due to being tired from the 12K, but the no-plan changed when the race started and I switched to a go-with-all. The first 2 miles were done at 9 min/mile. At mile 3, I was in 9:15 and my legs were feeling it. Then at mile 4 & 5 we had a couple of not-too-bad hills and I dropped the pace to 9:30, but when I ran by the mile 5 mark, I pushed it to 8:54 min/mile, to finish my race in 56:22 minutes, a PR by 1:41 minutes, for a pace of 9:05. Oh, this time I won a prize... A Coleman outdoor volleyball set!!!

I can’t believe that I could run a 10K PR a day after running a 12K on a hilly course. As the start line announcer said: So Hilly, That You Could See The Curves Of The Earth.

Sole Sisters and Captain Tony Seabolt

Members of Sole Sisters - Ragnar Team

Our medals: A loaf of bread

Narrows Bridge Running Club

With Jess and Miguel Galeana


Tony Seabolt and M. Galeana drawing a number for a Race For A Soldier Bib #

I won a volleyball set !!! If you see me playing volleyball, you'll do nothing but laugh. I jump like a grasshopper all over the court

With my oncologist Dr. Rivkin... He is one of the reasons why I am alive!!!

With Judy and Owen

Priceless Weekend Rewards

2011-06-05T19:11:00.000-07:00

I am nothing but thankful for having the opportunity of marshaling runners in the Special Olympics of Washington, 2011 Summer Games. Boy, if it got busy. More than 2,500 athletes showed up for competition. I supported track & field events and it was an amazing experience. Hundreds of runners, race-walkers, shot putters, softball throwers, wheel chairs slalom. Every athlete showed one way or another their excitement for participating in the Games.

I encourage everybody to support as volunteer for these games or the Winter Games. I can't describe well enough the marvelous moments I had and the amazing opportunity talking with each of the athletes I marshaled. My heart was full of joy. You'll receive more than what you'll give.

My race of the week: Susan G. Komen, Race for the Cure. My prize: Being able to cross the finish line another year as a survivor and meeting my son Diego at the finish line. This year, the prize came with a bonus: I won my division!!!

Priceless Weekend Rewards !!!

100-m dashers waiting for the heat call

100m dashers

100m dash

100 m dash

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Fixing my timing chip

No, I am not Princess Leah

Crossing the finish line

All Kind Of Marathon Goals Handy

2011-05-30T16:20:00.000-07:00

As a running geek, I know all marathon race prediction tables that are available. From my coach’s Chuckit, to running times, to runner’s world, to McMillan, to Marathon Guide, to Rogue.

For four years all my races in every distance have been right on with McMillan, give or take. When I was introduced to Chuck’s, I thought his was too conservative. Well, that happened to be good. Putting all my latest races results, 2-mile trials and tribulations, these were all the predictions I got for my 6^th marathon, my 5^th state (Idaho) in the pursuit of my 50/50 quest:

Table	Based on Half Marathon	Based on 2-mile trial
Chuck	4:45	4:39
Running Times	4:36	4:20
McMillan	4:34	4:23
Rogue	4:34	4:23
Marathon Guide	4:32	-
Runner’s World	4:31	-
Run Works	4:27	4:11

I decided to base my Coeur D’Alene Marathon goal on Half Marathon results instead of the 2-mile trial. Reason is that I am a good sprinter and perform way better in shorter distances; therefore, the Half distance would be more accurate for me.

My “can live with this goal” was 4:45.
My realistic goal and the one I was sure I was going to get was 4:32.
My fantastic goal was 4:27.
My beyond dreams goal was a BQ, 4:15:59. Though it sounded crazy, if one predictor, based on a 2-mile trial made this goal still within range of possibilities, then I can dream about it.

To spare you a lot of reading I finished on 4:44. Am I happy? Yes, I got a PR by 15 min and was the goal I can live with. Am I thrilled? No. I was sure I could get a 4:30ish, and the race indicated I was going to get it.

The weather forecast by mid race was mid 40’s and rain; perfect for a Seattleite. But as any weather forecast, it changed the day before. Now it was going to be low 50’s by mid race and sunny with 10mph tailwinds for the first half; 13mph headwinds the second.

For first time ever I ran a very consistent pace for the first 9 miles. 10:00 min/mile sharp. This would put me in a 2:11 Half, and right on in a 4:30ish finish if I slowed down, or a sub 4:30 if things continued smooth. Well, neither. At mile 11 we got this already known long 6% gradient hill. It looked horrible when I drove it the day I got there, but no so horrible when I climbed it. Now we had to go downhill to lake level to climb this very hill after the turn around. At mid point I was in 2:14 and felt very good but very hot. It was 51F but the sun was s-h-i-n-i-n-g !!!! After the turnaround, at mile 14, I felt this delicious wind on my face as my private fan… Oh, wait. That means the forecast about the wind was right… The next miles were the introduction to a total new race: Running against the wind… for 12 miles.

Mile 18 is for me the mile to beat. If I pass it in good shape, I know I will be OK. I got there at 3:12 and I have already climbed back to the crest of the non-so-horrible hill that became horrendous. Back to lake level… the rest is flat. I felt good and thought the plan was still achievable. Did some math in my head, and realized that I would have to do a 10 min/mile for the rest of the race to get my goal. Thought of a Venezuelan guy that ran a sub-3 Boston this year and told me: It has to hurt. Ok. Hurt, pain, I am here to take you. Come on… Well, no. Not this time. The wind will not let me. It’s noteworthy to say that I have run with worse winds, don’t get me wrong. It’s just that this time, this wind was IN the way of a fantastic performance!!!

According to Bob Glover's Runner's Handbook, "A 10 mph head wind will slow your forward progress by about 8 percent. A 10 mph tailwind will push you along by about 5 percent faster. A head wind slows you more than a tailwind helps you…

Being that said and proven, nothing was left than trying not to go beyond 4:45. Mile 19 to 22 were the worst of all. I was feeling dehydrated (clueless on how this happened to me being the water-drinker I am). At mile 23, the 5K distance looked appealing and I pushed the pace to leave on the course everything I had. I gave it all...

At 4:44:04 I crossed the finish line. I placed 10 out of 24 in my division. A PR by 15 minutes. I conquered Idaho, my 5th state. 45 to go!!!!

Chuck won the predictions... and it was definitely good to have All Kind Of Marathon Goals Handy.

With running buddy Suzanne

With running buddy Shannon

About to puke after crossing the finish line


At Outback ready to attack a piece of steak

Running By Heart... Rate!

2011-05-21T12:16:00.000-07:00

I will run my 6^th marathon in one week in the state of Idaho. I definitely should PR because I am in good shape, but, I am very nervous. After breaking the big goal of 5 hrs in Arizona, I was clueless in regards of what the next goal would be.

I hired a coach in February, who has helped me improve big time. He wasn’t too happy with me racing every weekend, but either he understood my driving force or he just gave in. Every single race result foretold a good pace for my upcoming marathon, but what pace that would be? Coach doesn’t put too much emphasis about pace; his emphasis is in quality Tuesday’s workouts and the long runs to be run as the body feels. The rest should come along. I think it’s a great tactic but for a fixated old dog like me, who only has worked with pace, it was a tough issue to understand. Though I followed suit, my evil twin was still asking every day, at what pace should Coeur D’Alene be run?

This weekend, my last before the marathon, I had scheduled 8-10 miles. I have never run a race the week before a marathon because what is normally available are Half Marathons, which are too far, or 10K, which are too fast. 10K the week before is a recipe for disaster knowing my idiotic need of wanting to continue PRing this distance. But, Seattle gave me a gift this weekend. Believe it or not, the running calendar had a 15K!!! 9.37 miles… Wow, wasn’t that amazingly convenient? I doubted on registering because my lack of judgment controlling pace and sprinting, but I thought this was a long enough race to not run it at 10K pace, and short enough to press a bit without getting into trouble. So, could I control myself for a change? I clicked the register button.

The race promised to be beautiful. One, the course, starting and ending in beautiful Gas Works Park, and going around Lake Union. What else can you ask to the Emerald City? Two, for three days in a row, we had sunny clear days and low 60’s. But, if you are trying to guess, you are guessing right. The weather on Saturday was rain, overcast and low 50s; but, as I put it a couple of years ago, “a rainy day is better than no day at all”.

My friend Benny went to cheer me on, and helped me to distract well enough that I was seeded back in the pack. This was good because it kept me on the leash at the start of the race. My mandate: “run by feel”, and “do not sprint”. I removed pace from my brain and set up a heart rate strategy. Though I have tried to use this strategy in the past, it has never materialized. I broke the race in four segments and set my HR accordingly. The first 6K were run at about 155. It felt really easy. At 7K I cranked it up a notch and ran avg 162 until the 10K mark. It felt easy and good. Then, I raised it to 165 till 13K, but went higher at a slower pace as there was a trio of consecutive steep hills, short though. At 14K I raised it to 173, and kept it there. It felt good. For the last 2K I was easily passing people without running too fast. One, two, three… ten, eleven… many!!! and it was when FINALLY, FINALLY after four years, dawned on me what is to run with negative splits. The power was absolute and the body felt in good shape. 100 meters before the finish line, a guy sprinted and passed me, I was ready to chew him, when I saw a sign on my thighs: DO NOT SPRINT… You have only one week to recover!!! I didn't

I ran amazingly well and got second place in the division without looking for it or paying attention to the pace. I ran a very comfortable run, and finished with the absolute confidence that my marathon strategy now is well understood. This run gave me the response that I have been looking for weeks. And I am pretty sure that this will be my strategy from now on… Running By Heart... Rate!

My splits with a second half faster than first by 3 minutes:

Mile 1: 10:21 – HR: 153

Mile 2: 10:03 – HR: 155

Mile 3: 10:04 – HR: 154

Mile 4: 10:15 – HR: 156

Mile 5: 9:56 – HR: 159

Mile 6: 9:47 – HR: 165

Mile 7: 9:21 – HR: 165

Mile 8: 10:28 – HR: 166 (3 very short & steep hills)

Mile 9: 9:18 – HR: 173

Time 1:31:11 for a 9:47 min/mile pace.

@ Beautiful Gas Works Park


With friend Benny who made this T-shirt for me. After my surgery last January I asked my Dr. when I could run again. Doctor said: Use common sense, though I know runners don't have any. Thank you very much Benny, I really treasure the gesture, the shirt and the phrase !!!!

Got 2nd place in the division

DO NOT SPRINT ding dong!!!

Zeus, lord of sky, the rain god, paid Capital City a nice visit

2011-05-16T10:08:00.000-07:00

Seattleites are outdoors people. Rain is here to stay, so we better welcome it in our lives. Once, my best friend asked me surprised: "Do you run in the rain?" A guy from Wichita that came to the PNW for work told me one day: "Lizzie, I saw people running last night. Do you guys run in the rain…and with these cold temperatures?" It was 55F. My answer is always the same. “If we don’t run in the rain, we would not run at all… unless we do it on the treadmill.” And 55F? That’s warm.

When spring comes, most of the people are already longing for sunny days; however, we haven’t seen much of that star during two months of the blossom season. The shiny star has only shown up two or three times causing those days heavy traffic around the parks. One of those days was two days ago, Saturday 5/14. It was gorgeous and warm, but I didn’t have a scheduled run for Sat because I was running Capital City Half in Olympia on Sunday. Will the weather forecast hold the sun? Well…No, of course not, not at all.

Started raining Saturday evening around 7 pm. At 1 am Sunday, 6 hours later, Seattle set a rainfall record, almost one inch of rain, and… it kept raining. By Sunday at noon, Seattle has set, not one, but two rainfall records. In 15 hours we had the amount of rain that we average for the month. Yes, and this happened all along Western Washington, being Olympia among the runners up. Yeah! The race is in Olympia… It was so wet, that even the most fanatic of the runners would’ve skipped a long run that day; but rain doesn’t block a road race.

I got to Olympia after driving 90 wet miles. Got my wet packet in a wet park; went to a wet porta potty; waited in the car while the very wet rain just smashed on us; started the wet race, with wet shoes, wet shorts, wet shirt, wet gloves and dripping cap. The lady at the mic requested to the cheering crowd “to keep the umbrellas away from the runners”. I’ve never seen so many umbrellas in my life. But with all this rain, I have to say I loved all of it. To me, any day is the most gorgeous day. I am alive, aint' I? No matter if it’s raining, or if it’s sunny, if snowing, or windy… well, I’ll pass on that last one.

I went slow and easy as I am tapering for my Idaho marathon in two weeks. I completed the run in 2:17. Rain helped me a lot to hold my pace. The highlights of the race, other than the constant rain, were: a guy running with a pluviometer on his hat, honest to God; countless amount of residents with umbrellas and tents in their backyards cheering on, unbelievable; and ice cold beer offered by a resident at ~mile 11. I yelled, “That’s what I am talking about”. Grabbed a cup and swallowed it. It tasted good!!!

My final sprint about 400 meters was so good, so good, and so fast, that the paper staff writer believed I was the marathon winner and interviewed me... (Marathoners started 45 min before us). You would've seen his face when I told him I ran the half, not the full. I think he wanted to scratch my answers from his little tablet, and erase the tape recording... I found it hilarious.

I was so cold that I was shivering. A couple of volunteers thought I was going to pass out and took me to the medical tent and covered me with a fleece blanket and a mylard. They were very nice, but truly, I would’ve preferred to go to my car to stretch and change completely my clothes as I know my body like nobody else, but I wasn’t able to speak. My bad. They gave me water and watermelon; took my pulse and blood pressure, which were of course fine. I have been there for 15 minutes and needed to move and go to my car, but when I flexed my left foot to put my shoe on, I got the mother of all cramps in my calf, which just killed me. I cried like I’ve never done it for a cramp. I think is the second worst after my pregnancy with my beautiful daughter …24 years ago!!! That kept me in the tent for an additional half hour while a therapist massaged my leg. If I was shivering before, I am now a 5’7” ice post. I asked a therapy to help me to put my shoes on, which she did to perfection for me to avoid flexing the feet. I walked to my car, changed all my clothes and went back to the park to meet my friend Benny, but didn’t get a hold of her. I also needed to give time for my leg to recover as my car is stick !!! Getting another cramp while putting the clutch would not have been too safe!

The race overall was awesome. It was in its 30-year anniversary and provided an exceptional design in an über nice race tech zip-up shirt, bag and coaster for swag. The course was gorgeous as Olympia’s architecture is really pretty. BTW, Olympia was named in recognition of the view of the majestic Olympic Mountains seen to the north on a clear day (not seen this past Sunday). These mountains were named Mount Olympus after the one in Greece, when English captain John Meares, seeing them in 1788, thought they were beautiful enough for the gods to dwell there. Certainly, Zeus, lord of sky, the rain god, paid Capital City a nice visit.

Waiting in my car for the start of the race. It was pouring out there !!!

The gorgeous old state capitol

Awesome swag!!!

Let's Truly Inspire Hope

2011-05-07T13:36:00.000-07:00

There was a 5K/10K in my neighborhood, 3 miles from my home, on Sat 5/7 supporting breast cancer: Inspiring Hope. The course is where I normally do my training. I have run hundreds of miles on that course. I know it by heart. But I am tapering for my next marathon in 3 weeks, and I didn’t want to go crazy in any of these distances. You put me on a 5K course and I am going to try to go all out. This distance is too tempting for me because I love it. How do I pass a breast cancer support race in my backyard? Maybe volunteering? Or can I control myself and run it easy? My daughter told me “walk it, I don’t trust you”. My husband told me “jog it”. I told myself “don’t race it, run the 5K at a pace slower than tempo pace (8:55)”.

I got there15 min prior to the race. The 10Kers left 10 minutes earlier and I had no time for anything, but to tell myself: slower than 9 min/mile…I got to the start line… 3, 2, 1, GO!

Set up my pace in 9:10 and so I went. I was happy sustaining that pace and no letting the watch show any 8:xx. Then, something happened… All of a sudden I am on the Mukilteo Speedway. As I far as I remembered the 5K was not running through the speedway. Then we go back and we come again to do the same loop. No, this has to be wrong. I told a volunteer that this couldn’t be the course. I am at mile 2.1, only one mile to go, but I am being sent far from the finish line. I see all of a sudden a group of about 10 runners talking to a volunteer, they turned back, I turned back as well. I saw my friend Benny going the wrong direction. I waved my hands for her to turn around… She thought I was saying Hi!. I knew what it took to run another mile to the finish line, but all those runners were 10Kers. So I followed them instead, knowing now everybody was out of course. I am running steady when my watch clocks 4 miles: 9:10 / 9:10 / 9:17 / 9:10 and I know I am less than a mile from the school, but nobody is entering in that direction. We are directed to what should have been miles 2 & 3 for both runs. At that point I don’t know any more how far I am going to run, so I let go, and purposely dropped the pace to 9:31 for mile 5 and to 10:03 for mile 6. I ended running 6.4 miles in 59:46 for a 9:21 min/mile.

After crossing the finish line I went to talk to the organizer. When she turns to talk to me, a tear is running down her face. I told her that I was registered for the 5K but if she could move me to a 10K instead. She broke and told me that everybody ran different distances and she didn’t know what to do. A guy mentioned he ran 8.3, other ran 6.7, and a gal from Chicago ran about 7.3. I put my hands on her shoulders and told her: not to worry. It’s OK.

Penny, the organizer, had a very well organized race, plenty of food, awards for the winners, raffles, and a warm big room for gathering after the race. Something went wrong. Yes, it’s true, but when she grabbed the microphone, and in tears she says that she would give us a free race during the summer, I was heartbroken. She put these races together as breast cancer fundraising.

I felt the impulse to intervene, raised my hand and was handed the mic. I told everybody: Hey, yes, the course was messed up. I was supposed to run a 5K and ended running more than a 10K, but this race is being done for breast cancer fundraising. I don’t think we should accept a free race from her. To the contrary, let’s support her with another race.

To all those that have lived through cancer this is nothing in the big scheme of things. Actually, this can be taken as an exercise of what life really is. We expect something, and then the COURSE changes.

This message is to all runners that ran it. This race is called Inspiring Hope. Please, let go. Let's help Penny. "Let's Truly Inspire Hope"

Penny. Thanks for all this. There is a learning behind every turn!

She had awesome pink boots...

A super awesome volunteer with a "Men wear pink" button.

With my good running friend Benny

On Sunday I had scheduled 15-miler and ran part of those with the Heroes Half in Everett. My tummy didn't feel ok, so I went as slow as I could, with a HR of 145 (160 for a regular easy run). I didn't do as bad as I thought I would. 2:13:33. Interestingly, before my new training scheme, a good Half was around low 2:20ish and a bad one in 2:30ish.. Now a bad one is 2:13? I take it!!!!!

My Mother's Day Weekend back to back swag !!!

It Was About Angie's First Marathon

2011-05-02T19:31:00.000-07:00

We ran Birch Bay 30K a month ago. After the race, at lunch, I asked her: "Have you ever considered running a marathon?" She said: "No, and I will never run any distance longer than this". I grabbed my delicious hamburger and before biting it I said: “You are ready for it” and got back to my burger business without mentioning that day anything else about the distance.

I don’t proselytize about running. If somebody is not a runner, I don’t talk him/her into it. My son likes up to 5K, I don’t tell him to go to 10K. I have a good friend that runs half-marathons and doesn’t plan on going for a full. I don’t bug her to double the distance. I know a girl that likes to run 4 miles, 2-3 times a week, and doesn’t like racing, I don’t chase her to participate in one of the countless 10K we have. For all those cases, to change to the next level requires a different training, different commitment, and different mindset. And I don’t bug any of these people, because I get bothered when people try to get me into ultras. My boundary is the marathon, end of story.

Now, who wants to race a 30K as a boundary, especially when is more of an international distance rarely available in the US? A race that you can race once a year if you live in the Pacific Northwest, or a handful of times if you travel around the country?

Additional conversations during the following week, in regards 20 miles being the max long run for marathon training may have gotten her thinking. 1.4 miles more than 30K and that’s it? Yes, that’s it. For a person that already runs 15-17 miles as long runs, the physical part of the training was covered. Certainly, she was going to miss something. She didn’t have 16 weeks of mental training; she only had 4 to think about it. But physically she was more than ready. She went for a successful 20-miler, and she was in. My only advice was how to taper: distance wise, nutrition, hydration, and resting.

Four weeks after the 30K (i.e. yesterday), she ran her first marathon: Tacoma City Marathon. Her goal was a 4:45 which I knew she’d beat (HM: 1:57). However, I agreed with her. The first marathon is about learning the process, digesting the distance, and finishing. While in the start line she asked for the last minute advice. I told her: "Start slow for the first 5 miles and then go as you feel".

I had scheduled a 20-miler, the last one before my marathon. My plan was to run the half marathon, continue against the marathon course for 3.5 miles, and then come back with the marathoners. She would text me when she’d get to mile 20 so I could join her about mile 23 and run with her the last 3 miles. The marathon started earlier than the half, helping a little with the synchronization of our timing. I ran 18.2 miles and stopped to wait for her. The wait was not going to do any damage to my 20-miler. When I spotted her at mile 23.5 I asked her: How do you feel? She said “good”. Boy, if she looked good; she was running around 10:15 min/mile. I plugged back my earphones (no plan on distracting her) and paced her. I attached an imaginary cord between our wrists, which had to stay tense. If she pressed the pace, I’d do the same. If she slowed down, I’d slow down. Never looked at her, but at her shadow. At mile 24, I knew she could push it a little, so I did. She was in perfect shape. Avg 9:40+. At mile 25, I pushed more, she slowed down a little, so I did. It was her race, and needed to be good. Then, a push, 8:45 pace. At mile 26 I told her “only half a track” and I sped up. I exited before entering into the finish area, and saw her crossing the line at 4:25. I cried.

My run? It was good, a comfortable 2:10:36, 11/40 in the division, but for me, the day was not about my 20^th Half Marathon, or having to run my last 20-miler before my 6h marathon. It was about those amazing 2.6 miles, being able to pace her, and paying back what others have done for me before. It Was About Angie's First Marathon.

Niece Angie & I at Hotel Murano, Tacoma, WA

With niece Angie and her mom Linda (my sister in law)

How Much Wood...

2011-04-23T16:54:00.000-07:00

would a woodchuck chuck, if a woodchuck could chuck wood?

This is a tongue-twister, but it's also a question. Does anyone have the answer?

5 more weeks to figure it out...

From Wenatchee To Boston

2011-04-18T17:32:00.000-07:00

I got a PR by 4 minutes in the half distance this weekend, but for some reason, I was not totally happy about it. The race was in beautiful Wenatchee, my first US home, on a very familiar course - I have run part of it in my earlier US runs. After driving around Wenatchee, Apple Capital of the World, and around memory lane, hubby and I had a nice dinner, and retire early to our hotel.

At the onset of the race we had a sunny day in the high 40's, with no wind. Perfect. Chuck told me to run 9ish, and I expected to do so: to run this Half as a test race, and see where could I go and for how long. First mile was at 9:11, and increased to 9:30s from mile 1 to 4. At mile 5 got a climb to a viaduct that cost me the pace for a couple of miles. Then got the pace down and ran good after the turn around, but at mile 11 I started to get tired. My legs and cardio didn't feel bad, but I was running out of gas. However, I wasn't spent. I compared this "out of gas" with the same I had in AZ marathon after having run half of the race, to get a second wind and a good recovery at mile 17 that led me to a strong finish.

On Sunday I rested the whole day while my head asked a million questions about the results. I am not sure I learned something. I don't think the 9ish is out of question nor that I went too fast at the beginning, nor that I was really spent, but I didn't find any answer. I'll talk with Chuck and ask for advice.

Today, Patriot's Day, I ran with US and world elite men and women, as I have done in the past. Bought Boston Marathon live coverage and set up my laptop in front of my treadmill. I ran with them side by side... half of the distance, though. A very interesting race, with a heart attach finish for the women field. Desiree Davila: Hats off, what a race!!!

First than anything, congrats to my good friend Petra, from the UK, who finished her Boston Marathon in 3:47. She qualified to run it in 2010, but a volcano was in her way. Her entry was deferred to 2011 and, with a dormant volcano, she crossed the pond safely.

Congrats also to all Chuckit Runners that ran Boston....my special congrats to Jason (The Intimidator, intimidator in a good way) who achieved his goal, an awesome sub-3 - 2:54.

A definitely excited weekend, all the way From Wenatchee to Boston.

Ready to run Boston with US and World elite field !!!

Running Boston.... virtually!!!!!!

Seahawks Race Without The Seahawks

2011-04-10T13:58:00.000-07:00

Latest races and 2-mile trials are pointing out the prediction of a very nice time for my 6th marathon, 5th state: Idaho... And I am still 7 weeks away...

Training is going fantastic, no complains, no injuries, no tiredness. To the contrary, every day I feel better and better, and faster!

This week's plan called for an 11-miler, with 8 miles at marathon race pace, which as I mentioned in a previous post, was calculated at 10:06 min/mile. There was a 12K race in town (7.5 miles) which would be perfect to simulate race pace.

Plan was to run 3.5 miles prior to the race at a leisure pace, and then run the race to total my 11 miles. But I knew I could do better than 10:06. Last year, I ran this very same race at 9:54, but I wasn't sure if the 3.5 miles prior to the race would slow me down. Happily, they didn't.

I ran at a good effort, with an average HR of 169. The last miles (4-7) were tougher as we had headwinds. HR was above 172. The last burst - 0.5 miles - was at 184. I happily clocked 1:10:48 for a 9:29 min/mile and 7/32 in my division. My PR for this distance is a 1998 PR of 1:07. I have never planned to beat a 13 year- old PR but ... it seems possible, doesn't it?

One of the highlights of this race is that is a Seahawks race. We run through the Seahawks training camp by Lake Washington and Seahawks players hand us the water. But this year, the NFL lockout guaranteed a Seahawks Race Without The Seahawks.

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Congratulations to my friend Chris who completed today the 100 days challenge (running 100 days in a row)
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W/Marie Spengler. We are in the same team for Ragnar Relay Jul 2011

W/Benny Benefiel another constant face in Western WA races

Revelation

2011-04-03T19:58:00.000-07:00

20-miler was the plan for the weekend and there was no long-distance race in the horizon. Well, only one. the Yakima River Canyon Marathon.

As the name describes it, it's in the Yakima River Canyon, where the road starts north and ends south with no exits in between. I love that road and I have floated that portion of the river several times. Good friend Susan was running it, so my first option for the 20-miler was registering to run part of the marathon, however, it was logistically complicated. The road would be close, so nobody could drop me at mile 6, and I don't think it would have been OK to start the race there, it looked like cheating. I could run up to mile 20, but then I'd get stuck. I would have to: wait for the course to open to get a ride to the finish line; to continue the 6.2 miles left, burning my legs; or to jump after Roza Dam to flow down the river and arrive dead due to hypothermia.

After this "deep" evaluation this plan didn't look good.

Second option was to run with somebody from my training group. The third and last option was to run my 20-miler miserably (emphasis added by the author) alone.

After coach's intervention, I went for option 2. He told me I could run with Adina and Glyn (sp?). I didn't know what the protocol would be for such a long run with people I don't know. What about if I want to take a walk break? What about if they go too fast? What about if I can't keep up? A bunch of silly what if... But I committed to do it.

There I went on Sat 7:30 am, to find a club full of people ready to roll. I was very impressed by the turnout. I calculate we were about 50 people, give or take. All paces, all abilities, all distances to run, from 4 miles to 20.

There was no on your marks, get set, go, but a "get the hell out of here before it rains". Do we know where we're going? Glyn "only" had to run 14 miles, as he is tapering for Boston, but he would guide us when we had to split.

I learned about Glyn, a Boston veteran who is running his 8th Boston; I learned about his health, and how his spirit should be the spirit of many; I learned about Adina, and her 19-months old baby daughter; about how she has improved so much in her running; about this being the longest that she's ever run; about how she felt spent, while she looked physically strong to me.

I learned that long runs are still long even if we run with others, but that company makes those runs smoother, and less demanding. If any of us wanted to take a walk break, we did. If any of us wanted to go slower, we did. If any of us wanted to push the pace, we did. If any of us wanted to stop for a restroom, we did.

I learned we could run free. Wow. Revelation.

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PS: Congrats to my friend Susan who smashed her Marathon PR (about 30 min) at Yakima Canyon for a 4:34:50
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Didn't I Nail It?

2011-03-26T22:14:00.000-07:00

I have been clueless about what my next marathon pace (MP) would be and really haven’t cared much. Rational: I am very happy with my current training. My goal is to run better without getting concerned on the measure of “better”, and I know that in just 7 weeks, I am running way better!!!

But being 8 weeks from Coeur D’Alene Marathon, I felt the need to have some idea on what my MP would be. My current plan calls for similar long runs than Furman’s, which establishes the paces a run should be done. I decided to use my great Mercer Island results from last week to do the reverse calculations. For the same week than Mercer, Furman called for a 13-miler at MP + 15 seconds. As I did that race in 10:21, my MP, according to the formula, is 10:06. Though it seemed a really ambitious MP, I decided to stick to that number.

Plan for this weekend was Birch Bay 30K race (18.6 miles). Furman has an 18-miler at MP + 30. According to MP of 10:06, I should run the 30K race at 10:36, for a finish of 3:17:30. Though I had this number as a not-to-exceed finish time, my primary goal was to run freely at the pace my body dictated. And I ran that way. I had a good idea of how I was running as I passed every K mark and had a watch to tell me how long I have been running for that distance, but other than that I never really knew what pace I was running.

With a course divided in Ks, my race segments where one K at a time. And because they are shorter than segments of one mile, the time flew faster. I had a solid run, I was strong all the way, never felt bad, and nothing went wrong.

I crossed the finish line in 3:16:05 for a 10:32 pace. A 15-min PR. Didn't I Nail It?

This Is A Cliché, But Hills Are Your Best Friends

2011-03-20T16:44:00.000-07:00

How do you train your hills if you happen to spend your week in SoCal?

In the treadmill.

Though I definitely prefer my chuckit hills, the treadmill alternative was not too bad. 6% incline, 3 sets of 3 reps - 0.15 miles. Easy at 10:50, moderate at 9:30, hard at 8:30. Reps 8^th and 9^th at 7% at 9:30 and 8:10 respectively. Not bad.

On Thursday my legs feel bad. Monica is coming out of a cold. The run is slow, though not as bad as could’ve been.

Sunday, Mercer Island, a hilly course, I dare to say one of the hilliest in Western Washington... When you get to mile 11, you just look at the hill, and ask, seriously? It’s a loooong and horrendous hill waiting for you… and the final stretch to the finish line… another hill, short though.

But... as Seattleites we don’t have too much option but training on hilly streets so the course profile doesn’t look as bad as in paper.

And... We work hard hills, we work with Chuck, he trains us for this….

Then... We rip the benefits in a course like this. All of us had an amazing race. Monica, Nikki and Annabelle, all PRd (1:55; 1:47 and 1:54 respectively). I was one minute shy of my PR for a 2:15, a 10:21 min/mile… in this course, seriously?

I have to say it. I have to: This Is A Cliche, But Hills Are Your Best Friends.

Mercer Island. Perimeter: Half Marathon!

Mercer Island Profile... How do you like it?

Nikki... where are my safety pins?

Monica

Annabelle and Lizzie chomping

We, four.... A successful race!!!

Leprechauns Don’t Run Too Far

2011-03-13T22:26:00.000-07:00

There was not a single race available this weekend, for distances 13.1 miles and above. From the Canadian border to South Olympia all runs were 5Ks dedicated to St. Patty, being Joint Base Lewis McChord, JBLM, the only offering also a 10K. This translated to: I am on my own for my long run.

Plan A was to run on Friday the 13-miler at whatever pace my body dictates. Plan B was to run the 10K @ JBLM, and 7 additional miles either before, after or both. The plan C was to run the ~6K in another St. Patty’s in Seattle and 9 additional miles either before, after or both. Plan D was not to do a long run at all.

I had a lot to do at the office on Friday as I have to fly to So Cal on Monday. I got home at 5:30. A 13-miler would’ve been miserable in the rain, cold and dark, especially when my long runs are slow and l-o-o-o-ong if alone. In addition I was sore for my week’s workouts. On Tuesday I had brutal hills repeats. 3 reps of 3 sets easy/moderate/hard. I stuck with Monica, Nikki and Annabelle. They are very fast for me, so I needed to give everything I had to see what my limits were. I did. After rep 6 I was about to puke. However, the highlight of the workout was rep 9. I took off running all-out trying to avoid that Monica closed the gap between us. It was a race, but not because I wanted to beat her, but because I knew, that as long as I had her breathing on my neck, I had strength. As soon as she passed me, I was done. Fortunately this happened getting to the top. We ran that hill at 8:10 min/mile. Success!!! Between this workout and Thursday’s workout of 8-100m strides @ 7:30 min/mile I didn’t want to drag myself in a solitaire misery. Plan A failed.

On Saturday I drove a bunch of miles again, this time South to JBLM in a pouring rain day. Started my Plan B, running some miles before the race. I was very enthusiastic, but I was bothered with something, legs felt like lead and, as I was getting further from the start line, I was getting nervous that I didn’t have enough time to come back. I thought the 10K itself was going to be horrible and I only logged 1.8 miles pre-race.

The gun is shot and here I go, running in a way that had nothing to do with the previous 1.8 miles. The Ks are flying and, at the 5K mark I noticed that I am possibly PRing. At 7K I know that the PR is a fact, but I also know that I finally have the chance to break the hour. A goal that I have wanted for more than a year. 8K, 9K, finish line. Soaked to my bones I clocked 57:58, a PR by 2:30 minutes. Got 3rd in the division, and because continued downpouring, Plan B was out of the question.

Now, thanks again to the girls for the hills push and to Coach, who, indeed lectured me this week but for different reasons. He cannot be anonymous Coach any longer. He shall be Chuck, and, not only Chuck, he has to be runchuckit.com, and everytime I mention everything related to him has to be linked. So, from now on, Coach is Chuck, and Chuck is runchuckit.com.

I also stand corrected. “The Intimidator” told me “I felt bad after reading the blog. And BTW, nobody was running 5:30 min/mile”. No? I asked. How fast? 5:50… Ah OK!!!! I want “The Intimidator” to know that if I call him like that is as a compliment and never because I feel he does it in purpose!!!

So Plan C is still available and I decided to log the miles after the St. Patty’s Dash. A massive race of an odd distance of 3.8 miles / 6.1 K, where la crème de la crème, the best Western Washington runners participate. Though under constant rain, I ran a good race at 9:09 min/mile for a 34:44. As I saw my boss running with a keg (yes, a keg), I decided to wait for him. In the meantime a friend invited to have breakfast. Raining, beer, food, excuses... What the heck. After a fantastic speedy week with hills reps, strides, 10K, & 6K, I went for Plan D. No long run at all.

Chuck, forgive me this one. The blame is to the Leprechauns. Leprechauns Don't Run Too Far.

10K @ JBLM

3.8 Miles St. Patty's Dash, Seattle

3.8 Miles St. Patty's Dash, Seattle- Boss and buddy carried a keg. They pass it to each other every minute.

Coach, Will You Lecture Me?

2011-03-05T23:44:00.000-08:00

This past Tuesday, we (coach's team) had our 2-mile time trial. It is pretty much 'a race' every first Tuesday of the month that permits coach to measure progress. My expectations were to clock 17:00 minutes. I clocked 17:44 for a 8:52 min/mile pace. I will not blame it on the muddy track, or on the intimidating 5:30 min/mile runners that yelled "left" for me to move to the outside lanes, for them to pass me on the inside lane. I credited to me not being able to run 8:30 min/mile. Not big deal. First time trial.

On Thursday, I went for a 5-miler with running partner Monica. We ran at 10:15 min/mile average in a course where I was able to chew a most horrendous hill. Two weeks ago, the hill chewed me. I thank Monica for this run. If not for her, I would not leave the comfort of my home on a dark, windy and cold night. If not for her, after chewing the hill, I would've stopped and asked for a ride. After our awesome run, we talked about our upcoming long run on the weekend. We both had the same plan: 11 miles with 6 miles at race pace. What my race pace was going to be, I wasn't sure, but for a 4:45 marathon it would be around 10:50 pace. Monica said, "no way. You just did easy a 10:15. Shoot for 10:30. If you don't do 10:30 I would be disappointed".

OK, 10:30 it is.

Saturday came along and I drove again 100 miles up North, border with Canada, for a race; Run for a honeywagon (yes, as fancy as it sounds!!!). My strategy was to run 2-3 miles as a warm-up at 10:50ish and then drop to 10:30 for 6-miles. The rest would be run at a leisured pace. Ready, set, go.

From a fast start, it normally takes me a quarter / half mile to set up the pace. Half mile arrived and I was going at 9:40, tried to slow down, but my body simply couldn't do it. Second mile same thing. Body was very comfortable at that pace. At mile 2.75 I decided to change the strategy. To split the race in two 10K with a mile of recovery in between, being the first 10K the one ran at race pace. When I finished mile 6 at 59:54, pretty much a 10 min/mile, I couldn't be happier. Monica, you haven't been disappointed!

My body didn't let me stop at mile 6, and I kept the same pace. Mile 7. 1:10:14, still ~10:00 min/mile. Then I stopped for water, GU chomps and to slow down. I took it easy for miles 8 and 9 as coach was whispering in my ear: You don't race!

At mile 9 I see this guy that had the same bright yellow Seattle Marathon 2007 shirt that I was wearing. He goes: Hey! my shirt partner... We talked for a while and at mile 10 I checked my watch and told him and his runner partner: Good bye, I have a PR in my pocket. I felt strong as Hulk and knowing myself, I was sure that nothing could be in my way for the 3 miles left. We turned South and then THE wind surprised me. Headwind. What could go wrong? Yellow-shirt-guy running partner reached me, and told me: you're gonna get it, right? She was running at a good pace, and I asked if she didn't mind if I piggyback on her. Of course not. I stuck with her. With wind and all, we were running at a good pace. She told me that she would speed off to turnaround at mile 13 to come back for her running partner - the yellow-shirt-guy. At mile 12 I gave her thanks, and she left. My last mile is often the best, but I was not planning on forcing it to her pace. The PR was a sure thing. I couldn't believe how strong I felt. At mile 13 'gonna fly now'. I sprinted at 7:50 and crossed the finish line at 2:14:15 (10:15 pace), a PR by 4 minutes.

I gotta thank Coach and Monica for this. Though it's my achievement, they were behind it. I felt good, strong, my breathing was in harmony, my legs were never tired and I didn't suffer, but I "may" have raced the race... Coach, Will You Lecture Me?

Co-worker Pablo Cabrera who clocked 1:35

Running blessings: After the race, met sister-in-law, her husband, grandkid and her beautiful daughter who ran a 1:57 race getting a PR by 8 minutes.

Bellingham Bay

With sister-in-law Linda. We had a wonderful time catching up.

Where The Line Between Suffering And A Tough Run Is

2011-02-27T10:45:00.000-08:00

This week has been tough. Training is going well, but I am feeling it as I am ramping up the mileage and doing different workouts .

On Tue, before my hills workout, I informed coach how my half at Birch Bay went: though I finish in my regular time, I did suffer. After hearing this, his words were "you do not suffer the long runs. You suffer today - Tuesday (hills/sprints/tempo), you may suffer on Thursdays, but you never suffer on the weekend. You go easy. Remember what I told you the first day we met? I don't like my athletes to race every weekend because they go crazy. Yo don't suffer during the weekend. You suffer TODAY. You suffer Wenatchee (test race), you suffer Coeur D'Alene (marathon), but you DON'T suffer the long runs...".

Then I still talk back: Coach, I really didn't race. I think is that I am feeling the training... and he shoots back: you do not suffer the long runs. You suffer today - Tuesday (hills/sprints/tempo), you may suffer on Thursdays, but you never suffer on the weekend. You go easy. Remember what I told you the first day we met? I don't like my athletes to race every weekend because they go crazy. Yo don't suffer during the weekend. You suffer TODAY. You suffer Wenatchee (test race), you suffer Coeur D'Alene (marathon), but you DON'T suffer the long runs...".

He repeated this another time, not mad or mean, but serious. Though he didn't say "Is that clear?" or... "is that understood?" I responded as to a Drill Sergeant. "Yes Sir".

The hills workout was awesome and I did better than expected. On Wed I dragged my feet on an easy 60-min run under sleet and snow. On Thu I ran a 6-miler with Monica, a new running partner, and we had a great run.

On Sat, "not suffering day", I had a 17-miler in the plan, 15 to be run in a race. The day was sunny and clear, and you know what that means. COLD. Temp at 7 am were 16F/-9C (10F/-12C with wind chill factor). When race started, temps have climbed up to 24F/-4C (17F/-8C with wind chill factor). I had 6 thin layers (top), 3 bottom, and 3 pairs of gloves with hand heaters inside. I was perfect, never felt cold or hot.

Birch Bay last week was harder as I ran at a better pace, but this run was as tough as it could be and the pace was s-l-o-w. I ran it almost at 12 min/mile, to barely clock a minute under 3 hours. Last year, same race, I clocked 2:47; not that I am getting slower, I am pretty sure of that. Different week with respect to marathon race day, and different training. Plus, I had done 1.7 miles as a warm up to log the required mileage. One similar thing with last year: I was very thirsty. Probably because it was SUNNY. Yesterday's highlight, other than a tough run, was the delight of having natural "icy water" at the aid stations. Tough to pass the GU, though.

Coach words were in my brain along the course... Yes, Sir.... Here I go: easy, girl, easy... I did not suffer - baloney. Not sure Where The Line Between Suffering And A Tough Run Is.

I haven't gained weight. It is the amount of layers....

3rd place in my division...

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AND GOOD AWESOME NEWS.... I am going to be a grandma!!!! So, initial grandma's "demands" to son Diego and daughter-in-law Shelly were:

1) I will spoil him/her all I want.
2) I will not try him/her to be a runner, however, ALL kids love to run for fun, so I will take him/her to all kids' dash while possible.

Here my first picture with my grandbaby....

Feb 26, 2011. First picture with my grand-baby to be born in Nov 2011.

Shortening My Stride Got Me Closer To Duvall

2011-02-20T18:59:00.000-08:00

To drive 200 miles round trip for a Half Marathon doesn't make sense, does it?

It may, if you do it once in a while, but as a regular business I am starting to believe is silly. But silly and all, that's what I do, and will continue doing. Rational? Even in days like today, where I suffered so much during the race, I still performed better than in a regular long run.

At 5.30 am I left home to Birch Bay, 5 miles away from the Canadian border. It was a long and lonely drive now that daughter is off to a new adventure. For two months I was spoiled with her as my companion; the driving to those races was easy and fun.

For 100 miles I was guided by an almost full moon (good, I lost my glasses and I am nearsighted). The skies were clear... and you know what that means, it is cold!!!! 27F / -3C. After picking up my packet, my face was already frozen. Jogged for half a mile to keep myself warm, and got back to the start line where I didn't recognize any face (I run mostly in Seattle area and South Seattle, but not North, where I only run 3-4 times a year). As all pre-registered runners have the bib with their names on, I killed time reading their names. The guy that was in front of me was Duvall, with a Triathlon jacket.

Ready, set, go and there went all the first liners, including a couple of marathoners in singlets and shorts. These guys were pretty much naked. Maybe their plan was the 5:30 min/mile? I've seen this gear at these temperatures for a 5K or 10K but for a marathon? Not even the elite field in NY run without arm warmers or gloves.

The scenery couldn't be more gorgeous. The bay as blue as could be, with the peaks of the mountains in the background, as white as they could be. The view permitted me forget that I had no legs. At least, I didn't feel them. They were frozen. They were each, a long one-yard 'legsicle'. At mile 3, I started to slow down to 11 min/mile, and decided to change my strategy. I targeted people: Duvall was the chosen one. After shortening my stride the pace went to 10:15. Duvall got closer. As soon as I "forgot" to think about the stride Duvall separated from me. Now that my legs finally warmed up, I focused on my stride for the next 2 miles. At mile 5 I passed Duvall.

A little after mile 6 it came THE hill. A hill that didn't look that bad, but felt miserable. 200 ft gained elevation in one mile and I almost bunked. I didn't take my GU at mile 4 because I didn't feel like it. I had slowed down to a pace above 12 min/mile. I was thirsty and hungry and stopped at the water station at the turnaroud (~mile 7.5) for a GU. Duvall passed me, and he was gone. Tried to reach him going down the hill, shortening the stride, but my legs were in trouble, and Duvall was out of my sight. A couple dressing my same colors (black & red) also passed me uphill. We started a passing game, I passed them downhill, they passed me in flat areas, and that was it. They stayed ahead of me.

At mile 10 I was dead. I wanted to stop. I would've done it if training alone, but it was a matter of pride. The day I DNF it will be because I got sick, got cramps, or because a physical condition that won't let me continue. Though the leg power was gone, at least I still had will power.

"Three more miles"; "only a 5K"... yeah right. "Assume you are in a marathon and is mile 23". I was pulling tricks out of my hat. Nothing helped. I was in bad shape. Then I saw Duvall, he was far enough that it looked impossible to reach him. There were two guys in their 40's running close to him. Also there was the black&red couple. At mile 11 the b&r wife got vitamin or something; she sped off and left. I tried again to shortening my stride and it worked. I passed the husband; then passed one of the 40 yo guys. Mile 12, Lizzie, is over. Passed the other 40 yo guy. Only Duvall is left to chew.

0.3 miles before the finish line I reached Duvall. I had an incredible nice pace: 8:15 min/mile. He stuck with me. Quarter of mile, 0.2, 0.15 we are side by side at 7:45 min/mile. 0.05, Duvall put the right gear and chewed me by 9 seconds. The good thing was that Shortening My Stride Got Me Closer To Duvall.

Kiwiland...

2011-02-15T22:53:00.001-08:00

After graduating from college, my daughter, who is a citizen of the world, went to Thailand as a 2-year Peace Corps Volunteer. From there, she went to Dominican Republic for another couple of years. She came home for the Christmas Holidays and as a stop between destinations. The caviat: she didn't know what the next destination would be. She applied to several jobs in International/Sustainable Development with the desire of getting something in Africa or Asia. In the meantime she told me: Mom, whether I get a job or not, I am leaving in February. Where? Don't know.

Then she came with the destination selection method: Throwing a dart at the world map, blindfolded. And she was committed to the dart! The process was documented, and I am so happy of having witnessed the process. Let the throwing begin will take you also to witness the process which I particularly think was pretty neat and ingenious.

I can't be happier for her, but I would lie if I say I am not crying and I won't miss her. These two past months with her were a precious gift. We always have said that we are happy even inside of an empty cardboard box. And that is true. We know how to enjoy every single moment of our lives and breathe deeply and record those moments forever. She was my partner in every run; my caregiver during my surgery; my fashion designer for my marathons shirts (she even finished the Idaho shirt the day before leaving so I could have it for my next marathon in May). We watched TV like nobody's business (noteworthy to mention that I never watch TV); ran together, and for first time, a snowshoe race having a blast; played bananagram many of our quiet winter evenings in front of our fireplace enjoying a nice glass of wine; assembled puzzles; ate candy every day (also noteworthy to mention that I never eat candy); ate delicious vegetarian wraps prepared at random hours; spent most of the nights in her bedroom talking or simply falling asleep, coming to my bedroom at dawn... (poor hubby, he was displaced, but he was supportive and understanding).

Now it's time for her to move on ... as she said: I was the supportive self, that just want her to leave so I can come and visit.... visit her, see her, hug her, kiss her, adventure with her.... and why not... run a road race with her in Kiwiland...
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Coming home last Christmas, between destinations


Welcoming & birthday

Romp To Stomp Snowshoe Race - Stevens Pass - Feb 12, 2011

Farewell Dinner

Run For Tina - Fort Steilacoom - Jan 29, 2011

Winter Series Fort Steilacoom - 10-miler - Jan 22, 2011

Puzzles

White Elephant 5-miler - Olympia, WA - Jan 8, 2011

Yukon Do It - Half Marathon Port Orchard - Dec 31, 2010

She biked at my side for a 20-miler

Me walking to the car after a 20-miler run. She helped me to finish it

Runners Don't Have Any

2011-02-05T21:33:00.000-08:00

On Friday Jan 7th I went for a routine every-3-month-scheduled-breast-cancer-in-remission follow up. A mammogram this time.

Nurse: We'll do the left only.
Me: Why?
Nurse: Because the healthy one (the right) gets checked only once a year.
Me: I want it for both.
Nurse: That's OK but you need to sign a waiver for billing purposes.
Me: I'll sign.

Exam done. Wait until the doctor sees the pictures. Preoccupation Level = 0.

Nurse: We need to take a magnified picture.
Me: Why?
Nurse: Doctor wants to see something with more detail.
Me: Which one?
Nurse: The right one.
Me: Oh, the one that we were not going to see at all?

Magnified picture taken. Wait until the doctor sees the pictures. Preoccupation Level = 3.

Doctor: I can spot calcifications, and as you had them in the breast that had cancer, we need to be conservative. I'd like to do a biopsy.
Me: OK, can it be done today?
Doctor: Yes, right away.

Biopsy done. Wait until Mon or Tue for the results. Preoccupation Level = 5.

On Tuesday 11th I went to the doctor's office to find out the good news that I don't have cancer. The semi-bad news is that I have atypical lobular hyperplasia (i.e.: pre-cancerous cells). In short, I need to coordinate with my oncologist and the surgeon for the removal. I go immediately to my oncologist office, who orders an MRI, contacts the surgeon, and is puzzled by the findings. With my current treatment this should not be happening. He had the biopsy report but didn't have the pictures in hand so he didn't know where the spot(s) was/were. As it's late in the afternoon, the Imaging office has already closed. We have to wait until next day. He tells me that if the spot is localized, an excision would do it. If there are many spots, a mastectomy is the recommended action. My Preoccupation Level is now elevated to 8.

On Wed 12th my oncologist calls me and gives me great news. It's localized. Preoccupation Level goes down to 3. MRI will follow on Thu, and with all the results we'll meet the surgeon on Mon 17th.

The appointment with the surgeon went really well. After 75 minutes of examining, evaluating, breast cancer 101, and surgery procedure explained, Preoccupation Level goes to 0. Then, the question is posted.

Doctor: When do you want the surgery?
Me: I have a race on the 22nd and one on the 29th that I would not like to miss. My racing calendar is empty for the weekend of Feb 4th. Could it be that week?
Doctor: Sure. What about Feb 1st?
Me: Deal. (In my mind, I write a note to Running In The USA: You might be a runner... if you schedule your surgery around your races).
Doctor: OK, let me take you to the nurse's office so we have you scheduled.
Me: Doctor, when after surgery can I run again?
Doctor: I tell runners to use common sense, though I know Runners Don't Have Any.

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PS: Surgery was successful. I have my post-op follow-up on Mon 7th and hope to get clear for running. After a week doing NOTHING, I am stiff like a stick.!

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Alea Iacta Est

2011-01-30T10:42:00.000-08:00

I always have said I am like a mule, once I know a path, why to change it? If something works really well, why to do it differently? If a dish is delicious why to order some other that could disappoint me? I like to go for the sure thing... In short... Why to fix it, if not broken?

Though I adapt well to change, I only change things because circumstances that I can't control. Or, because after a thorough thought process I have come to the conclusion that change might be positive (this has happened very seldom).

As a dumb example, I had light brown hair in my teens (with some copper tones). All my friends, and family recommended me to get highlights. I wanted to do it, but was afraid of the change. When 32, I went to the hair salon and got my highlights. It took me SIXTEEN years to go for the change.

For the last 4 years I have faced a similar situation. I wanted to hire a coach after going from a 5:54 marathon in 2007 to a 5:17 in 2008. I thought that if without much knowledge and change on training I improved almost 40 minutes, I could get heck of a help with an expert. I did some coach shopping but never dared to hire one.

In 2009 I knew who I wanted to hire, but was afraid of the change. What if? what if? what if? Then Eugene came along in 2010 with a 5:06 PR, a bone bruise kept me under-trained for a 5:10 in NY and 8 weeks after, Jan 2011, and without training, I clocked a 4:59 in Arizona... A PR.

Arizona results were the key. Though a 4:59 marathon could be a slow marathon for a lot of people, it is, age-grade calculated, a 4:00 marathon for somebody in the open division. It puts me in the 56 percentile. And because I ran without effort, I knew there is, in figure of speech, fat to lean out. A coach, I firmly believe, would be the best butcher to trim that fat out.

So, after three years I made the final decision, or... I dared to face the man. I met him last Tue, talked about what I need and asked for help to get me out of my comfort zone. Ran with his group a tempo run, felt more than wonderful, and signed "the contract".

A coach has been hired. As we say in English, the die is cast... as in one of my favorite languages Alea Iacta Est.

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The race of the week: Run For Tina. A 5K-run in honor of Tina DeLong Griswold, Lakewood PD Officer, killed in the line of duty.

This was a Washington State tragedy that occurred on Nov 29, 2009. A man entered in a coffee shop and killed 4 police officers that were prepping for their daily work. It was our 9/11, shocking. It took us a while to recover.

The race was a success, no matter the rain!!! God bless Tina, and every Law Enforcement Officer that serves us.

BTW, I PR with a 26:43!!!! and without coaching yet...

Tina DeLong Griswold

Running Lessons

2011-01-22T17:07:00.000-08:00

Though I wanted to run a marathon every eight weeks, I didn't find anything close to home for a March race. NV has one (Red Rock Canyon) but I am afraid is a real "canyon". Eight weeks is not enough time to get those hills on me. I accommodated the schedule and planned one in 18 weeks, on May 29th: Coeur D'Alene, ID. This place is pretty much in my backyard and will be about a 5-hour drive. Hubby will go with me, taking his boat to go fishing in his territory.

This week I wanted to have a good recovery from AZ and planned to run very little though I wasn't sore, and/or didn't have any pain. My extremely fast recovery is certainly a gift, but I still respect the distance and the muscle damage that I don't see or feel, but I know it comes included with a 26.2 doses. I ran 3 very easy miles on Tue, and ran a 10-mile race today (resolution run series in Ft. Steilacoom). Daughter joined me to run the other distance in the series, a 10K. I planned my 10-miles as an LSD, but started faster than 10K pace. The field that runs these races is very fast, and it was hard to avoid going bananas at the beginning of the race. Of course I paid the price. On a nice 39F, partly sunny day, I was spent at mile 5. The second half was a miracle. I still got an avg LSD pace, but that was not the way to achieve it. For me, an even pace is the way. This happens very seldom to me, but heck, every day teaches us a lesson and I treasure every one of them, especially if they are Running Lessons.

Hitting A Triple

2011-01-19T21:59:00.000-08:00

My 50 marathons in 50 states quest has officially started. I ran WA ('07 & '08), OR ('10), and NY ('10) as marathons I wanted to do, but after NY, I made the decision of my 50/50 mission; a mission that may take me 10 years, but I am committed to do it. And when I commit, I do.

Arizona, 8 weeks from NY, was the guinea pig to determine if Hal Higdon's eight-week plan between marathons could work for me. I have to confess that I was a total slacker during the eight weeks. I ran a total of 107 miles, for a 13 miles per week, and the low mileage was not due to illness, or too much work, or some "acceptable" excuse. The reason was laziness. Though AZ results would tell me how capable I would be of pulling off a marathon in 8 weeks, the lack of training put me in the verge of a nervous breakdown. The only thing that kept me confident was that I had covered all long runs including the 20-miler.

I traveled on Friday night with fellow runners Shannon and Susan to conquer my 4th state which would be run through Phoenix, Scottsdale and Tempe. Our flight was uneventful, our hotel cozy and everything was simply perfect. Saturday morning was dedicated to the Expo, and after that, I went back to my hotel to do what I do the day before a marathon: nothing.

My dear friend Gina, from college times in Venezuela, and who lives in Tempe, picked me up for the carboload dinner. She immediately declared herself my personal agent who would take care of me, pick me up at 6 am to go to the race, and spoil me after the race (Shannon and Susan were running the Half which had different start times). Gina drove me through the area, I enjoyed the vegetation and mountains which are of course, so different than my Pacific Northwest (PNW) mountains and vegetation.

Dinner was as delicious as Buca Di Beppo food can be (I am a fan of this franchise). Plenty of food, tons of conversations about our college times, and catching up with life.

On morning race, Gina showed up at 5:50 am and took me to the start line. Temperature was in 47F/8C and expected to climb to 60F/15C by my finish time. I was a little bit concerned about the heat, but it seemed a manageable temperature. I wandered around to feel the Rock and Roll atmosphere, visited the porta-potties a couple of times, and got ready for the 7:40 start.

The course in general was nothing special and the crowd to cheer runners up was nonexistent. Residential areas were pretty and I enjoyed a lot the architecture and home landscaping, but I would loved the race going throughout the desert, at least for some miles, to have the opportunity to run around Southwest nature. Instead, we ran around strip malls.

I was very comfortable the first half of the race. At this point, the temperature was at 55F/13C which was perfect due to the dry atmosphere. When I run in WA, in a cold but sunny day I have to pour water on my head, but in AZ I never felt hot though it was sunny and in high 50's. At mile 16 I started to fall apart, and I thought I was going to be in trouble, but some magic happened. At mile 18 I stuck behind a couple running at 10:45 - 11:10 min/mile. I ran the whole mile behind them at that pace, and felt great. I grabbed water at mile 19 and passed them to continue at a good pace. At mile 20 I had the indication that I could PR and sent a command, bring it on.

The last 10K were great. Thinking on the 20-miler I did with my daughter, I put all my thoughts and energy in one, and only one mile at a time. When I got to mile 25 I saw the 5 hr pacer; then I knew that, not only I had a PR, but that I had the chance to break 5. I sped up and the pace went from 11:20ish to 10:50 for the last mile.

At mile 26.2 I saw myself achieving three things: finishing; PRing and breaking a mark. In short, I saw myself Hitting A Triple.

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PR by 7 minutes and breaking 5 hours

With my kids at SEATAC

With fellow runners, Shannon and Susan

The route: Phoenix, Scottsdale, Tempe

With my personal agent Gina the night before the race

Eggplant Parmigiana for after the race!!!

A Year Ends... A Year Starts

2011-01-09T12:57:00.000-08:00

I love the end of a running year to collect all my stats and see how it went. Though is something I can tell throughout the months, just having all the numbers together gives me a better picture of how wonderful 2010 was for me.

Here are my stats... and I am proudly keeping my title of a "Racing Fool".

1,140 miles / 1,820 Km

31 races:

Two Marathons
One 30K
One 15-Miler
14 Half-Marathons
Two Ten-Milers
Two 12K
Five 10K
One 8K
Three 5K

One injury (bone bruise due to a small accident) which sidelined me for 3 months.

I closed the year the way I like it, running a half-marathon on New Years Eve. It was a fantastic race, at 27F / -3C, with the beautiful scenery of the Olympic Mountains. The event was organized six weeks prior to the 31st as a 30-person run, but ended as a race with 282 runners. It was a success.

2010 was definitely a successful running year, being the highlight events the two marathons: Eugene, Running in the footsteps of legends, and New York, confirming that the best of times is now.

My new goal, set after NYC marathon, is the 50/50. I will continue racing as a fool. I will continue dedicating my weekends to get up at whatever hour is needed, to drive as many miles are needed, to get to whatever race is available. I just love it, and that is the fuel that keeps me going.

2011 is here, the race calendar is filling up pretty quick and the racing started. A nice White Elephant 5-miler with my beautiful daughter around our state capitol. Gorgeous!!! And I was so lucky that I won a pair of running shoes... Oh, and I PRd....

A Year Ends... A Year Starts...

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Last race of the year 2010. Yukon Do It Half Marathon - New Years Ever, Port Orchard, WA

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First race of 2011. White Elephant 5-miler, Olympia, WA (And I PRd, BTW)