Dream On

A 15-miler race that reminded me that the amount of runners that are nice and kind are the majority; that while I let a mean and rude runner I met in the lockers to screw up my race, I let another great woman to show me that I can do what I believe in and that she was there to help me.

Weekly runs in the dark, cold, and wet mornings, that are nothing but fantastic, with a more fantastic company.

A Friday long run, an 11-miler, to relieve all accumulated emotions from the Memorial of slain Trooper Tony Radulescu. I stopped the run only because I had to go to work; I wanted to continue kicking the asphalt because today we are here, tomorrow we don’t know.

A Half Marathon on Saturday, running the first half of the race with an adorable young woman. An unexpected PR of 2:06:03 in very windy conditions - up to 50mph, and with supposed tired leg.

Sing with me, sing for the year, sing for the laughter and sing for the tear. Sing with me, I’m just for today; maybe tomorrow the Good Lord will take you away. Dream On.

Bremerton 557. Out of Service. Gone But Not Forgotten

15-miler Ft. Steilacoom

With Ginger who rabitted me the last 3/4 of mile at 8 min/mile

Run For The Honeywagon Half Marathon. With my niece Angie, who falls into the perfect definition of A True Person

Am I Back To Square Zero, Not Up To The Task, Or Simply Tired???

Marathon Plan - Regressive Countdown - Week Four
11/03/08 - 11/09/08
Week Total: 29.5

Last Sunday, my sacred Sunday, the day I have to sleep in, to rest from my Saturday long runs, to do NOTHING, I had to wake up at 4am (Sprint did not update the standard time till 5am, so my alarm went off at 3am!!!), to go to the airport and fly 2,700+ miles to our nation's capital. So there it went my Sunday.

On Monday I got up at 4am to do my intervals, as the week was promising to be horrible work wise. The work day started at 8 am and ended at 10:30 pm. Tuesday I needed to be at the office at 7 am. A closed session with 20 some government and aviation industry people to end the day at 6pm. Then, went to a bar with a couple of friends to watch the elections. Bed by 12:30 am.

Wednesday started at 7:30 am to work half of the day and fly back home at noon the same 2,700+ miles. On Thursday I wanted to do my tempo early in the morning to have two days of rest before my last 20-miler...but I couldn't get up. So, the 8 mile tempo was done at the gym at the end of the day. It was not an easy tempo as my legs felt heavy, so I followed Shirley's advice of turning it into a tempo interval run and although I completed the distance I didn't feel strong at all.

After constant pouring rain on Thursday and Friday, I started to feel moody thinking on my last 20-miler. The forecast for Saturday? Mid 50s, 100% rain till 11 am and 90% after that.

Saturday arrived raining certainly 100%!! I waited about 3 hours and at 10am I left knowing that I would soak myself under the divine liquid. Miraculously, when I parked my car, the rain stopped. What were the odds that I would run under the 10% of "no rain?" I was lucky.... I dedicated my run to Tim and Susan Feeney

But then my legs were exactly where I left them on Thursday. Heavy and heavy and heavy. All my eight first miles were above 12 min/mile. I recognize that I ran with extra caution as the sidewalks had a gazillion of wet fall leaves, I also tried to avoid puddles. At mile 9 a woman almost sent me to the hospital. Seems that she forgot that a stop signs means to stop before the stop sign to have the opportunity to look at both sides before going. She kept going only looking to the left for cars coming. She didn't think that pedestrians can come from the other side. Some *&*#%% to her, and that is the only mile that I did below 12. I was really mad.

After that, everything went down the hill, even though the clouds dissipated and the sun was out there for me. All splits were above 13 min/mile. By mile 13.5 I was really in bad shape. It was very windy, but not like the day I almost flew. Thought of Tim and Susan, thought of Tina who has a 20-miler race this weekend and decided to keep going. At 15.5 (point I passed by my car) I stopped, rested for a couple of minutes and decided to go for 4 more miles to complete 19.5. Dropped the fuel belt, took one bottle with me, took the coat off (mistake) and continued. I was soaked because of the sweat, therefore, without the coat, the wind killed me the first tenth of a mile. Instead of going back to grab the coat, I went back and quit. Probably I didn't want to face that if I'd completed the 20-miler I would've ended around 4:25, when two weeks ago I did it in 3:54. Last year, my first and only 20-miler took me 4:27.

My average pace was 12:49, the worst pace of my last seven long runs.

Am I Back To Square Zero, Not Up To The Task, Or Simply Tired???

Three more weeks!!!

One Hundred Miles And The Flying Nun

Marathon Plan - Regressive Countdown - Week Nine
09/29/08 - 10/05/08
Week Total: 23.2

One Hundred Miles / One Hundred Sixty Kilometers. That's my total for the month of September... total satisfaction. I had 93 miles on Sun 28th with only two days left to close the month. I had scheduled 5 miles for Tue, what would've given me 98!! so I moved my 7 miles tempo from Thu to Tue to break my goal of 100 miles.

I spent my week in our Nation's Capital which was a crazy week of work. And because it is probable that I don't return to DC as part of this project team, I spent several nights having mojitos and "mangoritas"...with people I am going to miss, so I skipped my Thursday run...
































On Saturday, back at home, I had my regular scheduled long run: beginners call for 12 miles / advanced for 18 miles, so my goal was 15 miles. The day started with a wind advisory in effect until 9 pm. So there I go, to have a battle with sustained winds of 30 to 39 mph and gusty crosswinds of 45 to 57 mph due to a vigorous trough of low pressure affecting Western Washington.

It was crazy. I really felt in every step that I was about to take off and be like The Flying Nun. When I was not totally running against the wind I was fighting with gusty crosswinds. In addition the winds snapped lots of tree branches, and I was waiting for a branch to fall on my head.

I ran 16.2 miles following the same strategy that I followed last week for my half marathon distance. It did work fine, but I assume that because of the winds I couldn't match the splits. At 13.1 I already had 6 minutes more than last week. However, I ran today at a pace of 11:33 - 29 minutes faster than the same distance ran three weeks ago by Lake Washington at a pace 0f 13:20. Thanks again Petra!!!!!!!

If I only could keep this pace for the marathon I could run it in five hours... but ten more miles is no Country Club. Or is it?















This week splits - Past week's in parenthesis:
Mile 1 - 10:18 (10:19)
Mile 2 - 10:42 (10.11)
Mile 3 - 11:54 (10:42) - (I felt my legs like if they were two iron tubes)
Mile 4 - 11:24 (10:50)
Mile 5 - 11:50 (11:07) (Between 4 & 5 there is a very steep hill)
Mile 6 - 11:11 (11:09) (My legs felt good at this point)
Mile 7.1 - 11:36 (11:08)
Mile 8.1 - 12:59 (13.25) (Stop by my car to pick a bottle of water, but didn't waste as much time as last week. I decided today not to run with the fuel belt, I wanted to be light)
Mile 9.1 - 11:26 (10:56)
Mile 10.1 - 12:02 (11:32) (Totally going against 35mph wind)
Mile 11.1 - 11:52 (11:36)
Mile 12.1 - 12:09 (11:52) (Between 11 & 12 the same very steep hill)
Mile 13.1 - 11:20 (09:56) (As it was not my last mile I didn't sprint, however I started to accelerate)
Mile 14.1 - 12:13
Mile 15.2 - 13:20 (Another stop by my car for another bottle of water and an English muffin, I was starving)
Mile 16.2 - 10:44 (Sprinted the last mile, but I had to push really hard against the wind)

Average pace: 11:33... This is an improvement of 1.47 min per mile for the same distance ran 3 weeks ago - 29 minutes saved, and with a horrible WIND!!!

America The Beautiful

I have been working since March on a half-marathon plan for the Seattle SeaFair (June 26th). I was ready with what I believe was the same pace that I had in my Seattle Marathon of November last year, however, a possibility of going to California to be with my husband arose during the week. Priorities are priorities, and preferring being with my husband in SoCal I flew there and didn't race SeaFair. Not a bit of remorse. As I start my Seattle Marathon plan at the end of July I hope to find a Half Marathon race on the week I have to run the half distance.

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California was hot, however its mornings were nice for running. With the exception of Independence Day which was really hot, 85F, every morning I ran was in the mid 60's, which I consider the perfect temperature for running.

My favorite run of the week was certainly the 4th of July. It was a gorgeous sunny day (and hot) with a nice breeze. The beach was packed with families celebrating this great day. A cute kids parade showed hundreds of kids' bikes beautifully decorated on red, white and blue. In Bay Shore Ave, a street that shores with the Naples canals, a family was painting a huge American Flag on the asphalt. But what brought tears to my eyes was a lonely man standing on the sand facing the ocean with a trumpet. He was playing "America the Beautiful". I stop, heard the song with respect, and when he finished I ran toward him, shook his hand and told him: Thank you Sir, you gave me a beautiful gift. Happy Independence Day and God Bless America.

That night my husband and I went to the beach with our "beach bums chairs" and enjoyed the fireworks launched from the "Oil Islands" of Long Beach.

America! America!
God shed his grace on thee
And crown thy good with brotherhood
From sea to shining sea!



I am blessed that I can run and race in
America The Beautiful
from sea to shining sea!



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Even though I had a good 17-mile week, I feel as if I did not run at all. The reason? I have not raced since June 21st . Weird how we are. To replace tempos, which I dislike, I have been running weekly 5K races to replace them. These races became a weekly goal...but I have missed a couple of weekends, and it seems I will miss another two as tomorrow, I am off to Huntsville, Alabama for two weeks, and there are no races in the vicinity. I'd have to wait until I go back to Seattle and see what is available in two weeks.
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The pictures below are of a race I participated with a co-worker in Washington DC on June 18th at noon: Tidal Basin, 3K, which is scheduled every third Wednesday of every month. Although it is an informal race the organizers "DC Runners" register the results. It was a nice and fun race around the Tidal Basin/Jefferson Memorial with a big turn out with serious runners in the 5min/mile pace. My goal for this 3K was to get it under 18 min. I achieved it: 17:28 for a 9:23 min/mile. Chris did it in 11:41 for a pace of 6:17.

This race was the 413th monthly Tidal Basin 3K, the day before Juneteenth, which celebrates the freeing of America's last slaves on June 19, 1865.

This photo belongs to: www.visitingdc.com/memorial/tidal-basin.htm

From Washington to Washington, From Flowers to Snow

Last week on Sat 04/12, we Seattleites felt like if we were released from prison. The most beautiful day of the year was in front of us: a sunny sky and a summer temperature of 75F/24C. Seattle runners, GO!!! The parks were packed. I decided to join Green Lake runners and felt in ecstasy. It was extremely gorgeous. Spring was here, and everything was blooming. 2 laps, 6.4 miles was my plan. As there is one water fountain in the loop I didn't take water with me, because 3.2 miles is ok without water. Well, no, it was not ok. I forgot that 75F is hot for running, and I needed more water. After a lap, I knew that I was not going to be able to run 3.2 more miles without water. I ran another half a mile, to complete 3.7 miles and went home.

Not being happy with my short performance, I grabbed my fuel belt and went to Harbour Pointe in Mukilteo which is another of my favorites routes (pic above). Running under gorgeous trees in blossom, I ran 4.4 miles and then I felt satisfied with my 8.1 miles albeit they were done in two sets.

Then, I crossed the country, and arrived to Washington DC on Monday 04/14. The whole week was too beautiful to run. Yes too beautiful. I wanted to stop and "smell the flowers", so I traded a week of running for a week of walking so I could stop and see what was left of Cherry Blossom, enjoy my guys, my heroes, my monuments, and everything that relates to our nation's capital.










After that pleasant week, I arrived to Seattle to be knee-deep in snow. I was caught in a snow storm just driving home from the airport. At midnight I had 6 inches of snow....

Neither Green Lake on Saturday, nor Harbour Point. At 10 am the temperature was in 34F/1C and sidewalks were a mess. Guess what? Back to the treadmill!!!! No way I was going to work endurance again in the treadmill, so I tried to run a 5K sub-30.... HA HA... after a week of walking I got far from it....34:52. At least I tried....

Below pictures of my lateral and backyard last night, and the route around Lake Serene, and Harbour Pointe this morning. The Harbour Pointe pic is in the same spot than the picture above. See that last week there were not as many flowers as today.


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WARNING
I have noticed blog comments from spammers that say: check my blog, click here, or something like that. I did once and was a spyware site. Be aware and don't open anything like that. Also I recommend to delete them so other blogger friends that read our comments aren't caught in the trap.

One Does As One Wishes With The Body

Arrived in Washington DC on Monday @ 3pm and got ready for a 12 intervals session of a quarter of mile @ 8:34 min/mile each, with recovery of 90".

After a couple of miles of easy running I started the work. At Interval #6 my body was saying HALT!!! but I kept going. I7 & I8 were ok but I was getting desperate at I9. When I finished I9, I knew I was going to make it. Only 3 more. Total success.

Frederick The Great, King of Prussia whispered in my ears throughout the work out: "One does as one wishes with the body - when the soul says quick march it obeys."

Then a complicated week full of meetings, plus a couple of nice dinners (Macadamia Crusted Mahi-Mahi in mango coolie sauce @ Chart House, Alexandria, VA) pushed Tempo for another day, like today, when I am supposed to do my long run. Oh well, Sunday will be Easter, no long run this week was decided.

Back in Seattle on Saturday I got ready for a tempo session @ Boeing gym. Full of energy and enthusiasm my tempo was a disaster. I ran 2 miles easy and when switched to Tempo (9:40) my legs became so heavy that only could run 1/2 mile. Frederick The Great words didn't resonate this time. I couldn't understand what happened, especially after the intervals success of the week, but decided not to even bother on finding a reason. I quit and went home.

After arriving from the so-called tempo, I took my gloves, ear band, breath thermo jacket and went running around Lake Serene in front of our home (1.6 miles). The day was a little bit cold (42F/6C) but absolutely sunny. My legs were still heavy, but at least I added more mileage to the already short week.

Have y'all a Happy Easter!!!!

PS: The Mahi-Mahi was delicious. I amply recommend it.

Alea Iacta Est

This year's running has been in an on and off mood.

I started running on January 14, and proceeded with 10 miles a week. Knowing the importance of a plan to pursuit any given goal, I started without a plan. I attribute that to the high unnoticeable stress of the Seattle marathon planning.

My "plan" was to work on speed, but, again, there was no "plan" on how to get faster. So I just went and ran intervals in the treadmill until my HR was at its peak of 186 and I was about to puke. I didn't even log the events in a consistent manner.

Then I stopped for a week for no reason. Of course no plan to measure against, no remorse.

On Jan 28, on a chilly afternoon in DC I had my first outside run of the year. My out-of-a-hat plan was an easy 4 miles. Ran with my IwoJima guys and Fort Myer soldiers, and used my asthma inhaler every 3 minutes. After 1.5 miles before crossing the Potomac, I realized I forgot my gloves and my earband, and that I was dressed for a 65F weather when it was in the upper 30's. Should I return? My ears are going to hurt. No, I will not return.

I crossed the Memorial Bridge, said hi to Abe, and turned back. I was freezing. I wanted to stop and take a cab, but, NO!! I had to finish my 4 miles, so I did. Got a very hot shower and after 30 minutes my hands were still feeling the cold effect. (1) See below: Raynaud

Then I ran another 4 miler on Feb 2nd, and that has been the last time I've run. The week after, ALL our Seattle project team got sick including myself. Fever and a lot of coughing. Of course asthma followed. Another week passed. And another, and another.

So I am right now here back in DC thinking, Am I a Serious Runner? Am I Running Seriously? None of the above? What am I doing?

Well, I know what I am not doing. The Master Geek of Project Management wants to get faster without a plan, wants to have a 5K PR soon, but just because fast means shorter mileage, and 5K is way less than 42K it doesn't mean that plans are discarded...

When Ale and I started this journey we read together 101 Kicks in the Butt - Tips to get you motivated. The Number 1 was: CREATE A BLOG. And I was feeling that Chris, Petra, Shirley, Maddy, Jeff, Kevin, Michelle, Craig, and all my blogger friends could be saying: What's up with this woman? Thailand is over, the first month of the year is over, the second is about to be over, what is she doing?

Then I re-discovered America: I don't only need a plan but also a goal. Petra pulling strings for Chicago. Should I go? I don't think so. Last Sat I received at home the Seattle SeaFair Marathon information. Should I go for it? Not sure. Not sure??? What I am affraid of?

I am affraid to commit. That's it. Therefore, I am committing. And, before my blogger friends. I have 18 weeks to prepare. Plenty. As I want to improve speed and shape, I'll do the half.

I regret I didn't cross the Potomac this week. However, I crossed the Rubicon: Alea Iacta Est.

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(1) I learned later that I got Raynaud's phenomenon (RP). RP is a condition resulting in a particular series of discolorations of the fingers and/or the toes after exposure to changes in temperature or emotional events. Skin discoloration occurs because an abnormal spasm of the blood vessels causes a diminished blood supply to the local tissues. Initially, the digit(s) involved turn white because of the diminished blood supply. The digit(s) then turn blue because of prolonged lack of oxygen. Finally, the blood vessels reopen, causing a local "flushing" phenomenon, which turns the digit(s) red. This three-phase color sequence (white to blue to red), most often upon exposure to cold temperature, is characteristic of RP. Raynaud's phenomenon most frequently affects women, especially in the second, third, or fourth decades of life. WEIRD!!!!!!!!!!!

Now, I Know I Am Ready

Phase II - Regressive Count - Week Six

10/15/07 - 10/21/07

Week Total: 31

The plan for this week was Tue: 3mi, Thu: 8mi, and Sat: 20mi. As I had to fly from Seattle to DC on Thu it was not smart (at least to me) to run 8 miles after flying for 6 hours and "losing" 3 hours of my day. So, I moved my 8 miles to Tue and the 3 to Thursday. But Tuesday was a black and cold day in Seattle (what's new) and by the time I left work I was going to finish by dark. Not wanting to risk that (safe first) and a little bit tired of running under these weather conditions, I decided to run in the gym on the treadmill. I am sure there are people that do that, but for me was a challenge.

Surprise: The workout was awesome. I have to agree that running on the treadmill is more challenging that on the streets, and I reduced 40 seconds my pace. I felt really happy with the results and I believe is the best run I've done in my training.

And then, Saturday arrived. 20 miles to go. I had butterflies in my stomach during the whole week just thinking in the city (DC) I know but not completely, the heat, the humidity, and, so forth. I confess I was scared. I checked multiple routes, and saw many that go by highways, or places I had no clue.... After several hours, on Wednesday night, I drew my route (80% in known areas) and I prayed for the best.

The weather forecast was favorable. The 88 degrees of Thursday were not going to be available on Saturday. 62F early in the morning to 72 at noon was the promise.

At 7:15 am., sunrise time on Saturday October 19, I was in the lobby of the Hyatt Crystal City waiting for the shuttle to the Metro. At Arlington National Cemetery station I called my adorable husband and told him: "Wish me luck, I will text message you every 90 min or so....". Clicked my chron, and started.

The day was perfect. Blue skies, nice breeze and a delicious temperature of 62. Humidity was supposed to drop as the morning advanced.

I went to Fort Myer, Rosslyn, Francis Scott Key Bridge, M street in Georgetown, Pennsylvania, New Hampshire, Dupont Circle, Massachussets, Columbus Circle, Capitol Hill, Constitution, North Carolina, C Street, 22nd., RFK Stadium, Independence, Maine, Tidal Basin, Ohio, National Mall towards the Capitol, turned around in Pennsylvania, M Street, Key Bridge, Rosslyn, Fort Myer, Arlington Cemetery.

4 hrs 27 minutes. I thought of anything and everything. I felt wonderful in that loneliness state of mind that is achieved when we are just there, and just running. I saw myself crossing the 26.2 mile line in Seattle on Nov 25. I accomplished something. At least, my max distance before the marathon. Now, I know I am ready.

My Guys at Sunrise, My Guys at Sunset

Phase I - Week Seven
07/09/07 - 07/15/07
Week Total: 8.5 miles (+6.5 miles walking)

Back to the Nation's Capital, my runs were dedicated to my guys, my heroes.

The first day (rest day) was not so restful. I was in DC for business reasons, but had some free personal time. I went to the National Mall to go back in time when I visited DC for first time with my dear sis Sarah, in 1980. I walked @ the hottest time, 5pm, from the U.S. Capitol to Lincoln Memorial, and then headed to the Arlington Cemetery, Iwo Jima and my hotel, the Hyatt Arlington. The walk was approx. 4 miles but under 100F and 100% humidity. The air quality code was elevated to orange. It was declared unhealthy. The Washington Post quoted on Tuesday 07/10: "It feels like 100 or 120... It was hot, very hot: Sweat glistened on the faces of determined tourists; ice melted quickly in vendors' carts... A Code Orange day indicating unhealthy air quality was declared in the region for yesterday and today. On such days, the main pollutant, ground-level ozone gas, develops when hot weather cooks a mixture of pollutants from exhaust fumes, power plant smoke and other sources" .

When I crossed the Potomac, I called my hubby and let him know that if I jumped into the river, it was not suicide but desperation. When I got back to the Hyatt Arlington I almost collapsed. I drank 2 Gatorades like if I have never had liquid before.

Following day at 5:30 am it was already hot, but I was ready to run and visit my guys. I relived my recent past experience of running by Iwo Jima, and the Arlington Cemetery (see Week 3).

Fortunately, the rest of the week cooled off and I did extend some of the runs around the Potomac.

I concluded my business trip with another walk (this time 2.5 miles at nicer temperatures ~85F) from Arlington to Georgetown. I got that nice feeling when I got to M street. It was as full of life as twenty seven years ago. It was a very pleasant experience.

My Guys at Sunrise














My Guys at Sunset














Week 7 - 3 days: 1w x 9r (2) + 2 days: 1w x 12r + 1wx7r

Lessons Learned:
1) Stick to the route you know. I extended my run to the Potomac, and saw how my destination was getting farther. Didn't find an immediate way to get out of the river path. Consequence: I had to run back, doubling my training that day.

2) Stick to the socks you know work best: I ran one day of the week with thinner than my normal running socks. Consequence: Dancing ankles.