A Frustrated Goal

Week 7 - Phase II - Core Workout: Anaerobic Threshold -
08/20/12 - 08/26/12 -
Week Total:  50.2 -

The Yasso's are the hardest workout for me but I consider they are a great way to measure fitness. This week I did 6x800, and though I lost a little bit of ground I was happy (I always AM). 3:17 - 3:20 - 3:22 - 3:23 - 3:24 - 3:24. 

As part of my speed workouts I also threw in this week a 5K with a very high goal. I had to run 7:16 min/mile for a 22:33 race what would put me in National Class for my age. 

The race selected was Alki Beach Run, an out-and-back, straight line and flat. The weather was perfect: low 60's, and a nice sea breeze. I arrived very early as usual, ran a couple of miles as warm up including a handful of strides. Let the oxygen flow, and went (nervous I confess) to try to get what I was looking for. I went with HR 91% for the first mile and clocked 7:15. I was able to pick up the pace, set my HR in 93% and I knew I had this. I was running so hard, that I thought "I don't want to run a 5K ever again". When I was expecting that was time for the turn around, we were still going forward. Where is it? I got there at 12min 20 sec. That didn't make any sense; that was a high 24-minute run. I was running faster than mile 1 for sure, but when I got to mile 2 I definitely thought that the race was screwed up. I clocked 9:20 for the 2nd mile. This was not possible. I run my half marathons at 8:30-8:45. I lost concentration, and decreased my speed, and crossed the finish line in 24:53 - 8:02 min/mile. I was puzzled and clueless. I recently ran a 5K on Seattle hills in 23:33. This run was on a pancake course. I ran last week a 10K at 7:44. I had been running 1/2 miles at 6:50 pace. I started asking to other runners and everybody told me the course was longer. Somebody told me he wanted his money back. I would not ask for my money back because is a cancer run, I would not even ask for an adjustment on the time, because I gave up last mile, so my adjusted time would not be what I went for either. 

Well, it happens that Alki Beach 5K Run Course Marshall placed the turnaround cone in the wrong spot and the course was almost a quarter mile long. It's hard to believe, especially when this was a certified course. As The Silver Strider published it: All the times were consequently way off, negating any chance for changes in the Top 10 for 2012.

I talked to the organizers and they mentioned that when the route was measured, pins were placed in the concrete; the pin for the start/finish, 1st & 2nd mile were in place, but the pin at the T/A was gone. They told me they are taking steps to make sure the route is completely accurate in the future. 

It was hard for me to let go. I am glad there was a big crowd of running friends and together we enjoyed The Silver Strider crew post race party. After goodbyes, I continue running along the beach and went to complete a 20 miler. Good mileage for the week, but A Frustrated Goal.

Alki Beach Run 5K

From Ear To Ear

Week 8 - Phase II - Core Workout: Anaerobic Threshold -
08/13/12 - 08/19/12 -
Week Total:  31.2 -

Probably this was not too smart, but I decided to throw in a couple of goals in the middle of my marathon training. As speed work is my key work for the next five weeks I decided that decreasing my mileage from 50 & 60+ to 30ish would not do too much damage. I wanted very badly to run a 10K in a certified course, but to have a great run, I needed to do some tapering.

I knew that I had the required speed to be in the top 10 in my division in Washington State, and the opportunity was there with the Railroad Days 10K. It was going to be a big race for me as this race was the USATF Regional (Pacific Northwest Track & Field, PNTF) 10K Championship. I decided to go bold, naked if you will: no heart rate monitor, no pace monitor, no music. My only guidance would be listening to my breathing. The goal was to get low 48's. Another goal I had was to be on the podium. Olympian Regina Joyce would take 1st place for sure, and the rest would depend on who shows up, and who doesn't. 

I went earlier, picked up my packet and warmed up jogging one mile followed by 6 to 8 100-meter strides. Rested for 10 minutes and the race was about to start. I didn't see Regina on the crowd and this surprised me. She never misses this race. Now, my goal was higher. In Regina's absence, could I get the championship? 

I went too fast at the start (first time running without heart rate monitor) so I was clueless on what my effort and pace was for the 1st mile. After the mile marker I saw I was going too fast for me: 7:18. I slowed down for miles 2 & 3 to avoid crashing later. I had very bad splits, but had time to adjust to get what I needed. 

My goals were achieved. I ran the 10K USATF Regional (Pacific Northwest T&F - PNTF) Championships in 48:23 (7:48 min/mile), a PR of 2min 33 sec. Got first place and was "crowned" the 2012 10K Champion for the division. Got 5th Female Masters Overall and my smile went From Ear To Ear. 


Splits

1- 7:18
2- 7:40
3- 8:12
4- 7:58
5- 8:03
6- 7:44
6.2 - 1:24 (7:00)

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Yasso workout: 5x800 this week: 3:27; 3:25; 3:25; 3:25; 3:20

A Silver Strider

Week 12 - Phase I - Build up - Core Workout: Hills
 07/16/12 - 07/22/12
 Week Total: 48.5

It was an honor for me to be selected as the "covergirl” for a Washington State running magazine in its July-August 2012 edition. Jerry and Betty Dietrich are the publisher/editor of this magazine which conveys the voice of runners and walkers above 50.

And some youngsters would say... "Fifty+? That's old."

Maybe.

Nowadays, runners older than 50 are running amazing distances, amazing mileage, and amazing times. As a fact of life, we are born, we age, and we die. As we age, our health deteriorates. This deterioration, depending on many variables, can be fast or slow.  There are variables that we can’t control, but this community of runners knows that for the variables that we can control, we control them with grace, discipline and perseverance... and a few running gadgets.

In many cases speed and level of fitness are not lost because of aging, but for lack of training, and for many of us old runners, racing long distances, running high mileage and/or running fast is not impossible, but a time-after-time accomplishment.

I am more than impressed and proud for what we "old" people are able to do, whether we run fast or slow, whether we have a 20-min or a 2-hour run, whether we run a 5K, a marathon, a 24-endurance run, or a 100-mile race. 

Running keeps us alive, gives us fuel, mental health, physical fitness, courage, satisfaction, and pride. The pride of being nothing but A Silver Strider. 

The Silver Strider - July-Aug 2012

Betty Dietrich (Left), The Silver Strider Editor - Judy Fisher (Center) - Lizzie Lee (Right)

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

Week 12 - Phase I - Build up - Core Workout: Hills
 07/16/12 - 07/22/12
 Week Total: 48.5

Week Races:

Wed 07/18/12 - IRC Summer Series

5K Personal Record by 52 seconds. 23:08 - 7:27 min/mile. That puts me 35 seconds away of National Level. I went tonight to race the race with all my heart and I did. I got 1st place in the division and 3rd female overall. I was on the toes of a High School girl for the whole 2nd mile. She knew I was breathing on her neck. At mile 2.6 she sped up, I couldn't get her. At the finish line we shook hands and she said: You pushed me. I told her: You pulled me!

Mile 1 - 7:10 min/mile - HR 96%
Mile 2 - 7:41 min/mile - HR 97%
Mile 3.1 - 7:31 min/mile - HR 99%

Interurban Running Club Summer 5K - Age group winners

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Sat 07/21/12 Lakefair Olympia Half Marathon

I went for a PR, and I got it (not by much), 14 seconds for a 1:52:23 (8:35 pace). I ran hard. Perfect strategy, perfect course, decent weather (a bit warm/muggy – 59F). Great negative splits (next time 1st mile won't be 79%). Won the division, a nice beer mug.

Strategy Mile 1 – 80% / 2-6 - 80% – 85% / 7-10 – 86% – 90% / 11-12 – 90%-95% / Mile 13.1 – All out
1- 79% - 9:10
2- 85% - 8:56
3- 84% - 9:02
4- 85% - 8:59
5- 86% - 8:55
6- 86% - 8:40
7- 91% - 8:30
8- 92% - 8:30
9- 93% - 8:25
10- 91% - 8:37
11- 95% - 8:01
12- 95% - 8:00
13- 98% - 7:47
13.1- 99% - 0.47 (7:49)

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Sun 07/22/12 SummeRun 5K

My third race of the week. 5K SummeRun benefiting Marsha Rivkin Foundation for Ovarian Cancer. Race founded 18 years ago by my Doctor Saul Rivkin, the best oncologist and the most amazing doctor in Washington State, in memory of his wife Marsha and to fund-raise for the cause.

I ran strong, 23:32 - 7:35 min/mile pace. The race is run on one of Seattle's hills: First Hill. I got 2nd place in the division.

Mile 1- 93% - 7:39
Mile 2 - 95% - 7:40
Mile 3 -96% - 7:29
3.1 - 97% - 0:44 (7:29)

Dr. Saul Rivkin. The best oncologist in Washington State

Oh! My Strategy. I Take You Seriously

I finished the marathon training a week ago with a 17-miler and 10 Yassos two days later.

The 17-miler went pretty well.  Started with an easy mile, then 2 uphill miles of 6% gradient, to mimic Big Sur miles 10-12 (4.7%). Though it will be different to run 2 uphill miles at mile 10, I still wanted to sense the incline and the effort. Then I jogged one mile and toed the line for Easter Half Marathon in Lacey. I can't describe how strong I felt… to the point that I PRd by 2min 23 sec with 1:56:58 for 8:56 min/mile pace. 

On Tuesday I attacked the 10 Yassos at 3:57 min each. I felt really good throughout all of them, and finished really strong.

I feel really happy with the whole training process from all points of view. I added 35% of additional miles every week, I ran good speed work, good quality long runs, and a lot of fantastic recovery runs. Now it comes that time desired by many: tapering time. Curiously, I felt so good throughout all these past weeks that I didn’t feel like resting, but as disciplined as I am, I will welcome it wholeheartedly.

Yesterday, I went to run 13 miles (of course in another Half at Elma, WA). It was my 45th Half Marathon, which would take me to another level of madness in the Half Fanatics world (Earth level, 6 moons).

Plan was using that run to practice and mimic marathon effort during the first 13 miles: First 2 miles at 75% HR and the rest at 80-82%. Pace? No idea; whatever the HR dictated was the pace at that effort. I did what I was supposed to do: first 2 miles at 75-77%, then 80-83% without allowing the HR to go beyond that. At mile 10 I wanted to know how easy or hard was to crank it up and to unleash. A good sprint would be OK. Oh Boy, it was very easy! Did mile 11 & 12 at 90% and mile 13 at 98%.... and, without looking for any time, or glory, I PRd again, not by much, 5 seconds, but I was not expecting that with such low effort for most of the race. 1:56:53 - 8:56 pace. How do you run the last mile of a Half Marathon at all-out effort? With a lot in the tank. Oh! My Strategy. I Take You Seriously.

Easter Half Marathon, Lacey, WA - 1:56:58

Spring Fling Classic Half Marathon, Elma, WA - 1:56:53

A Long And Winding Road

I have said this many times. 20 miles is a daunting distance. It’s sort of a punishment to later achieve the satisfaction and mental power that we are ready for, at least, to finish a 26.2.

I have done in my short marathon career, about 15 twenty milers, at least one for every marathon I have run, with a max of three. My first 20-mile run ever, in 2007, was very exciting. I was curious with the results (body-feeling speaking). When I finished in 4:27 (13:12 min/mile) I felt absolutely triumphant and ready to hit the paved road of my first marathon. The message always was, time does not matter; the important thing is to cover the distance, especially for the inaugural experience.

The times had been from 3:40 to 4:45 (this one just before Houston). Considering that I was in better shape for Houston than ever, 4:45 was not a thrilling result, but I remember being a horrible 20- miler in the hilliest and steepest course that I could've picked. At mile 16 the legs were ready to quit but mind wasn't. At mile 17 the mind joined the legs, saying 17 hilly miles equal 20 regular. Something in the background said: yeah right; a 2 and a 0 must be registered in the watch. I kept going with nothing in my system. One of the hardest 20-miler I've run... or the hardest??? But as always, I told to myself, the importance is to cover the distance.

And then 2012 came with Big Sur in the plans as the selected spring marathon, and a 20-miler was scheduled as part of Ft. Steilacoom Resolution Races. Because it was a race, I knew I would run it much better than if I was alone by myself meandering through roads for endless hours. The results were more than fantastic. I had a solid run and clocked 3:10:12 for a 9:31 min/mile pace. If I felt in 2007 so ready, I felt now more than geared up to conquer my 7^th state, California.

A week after, I went for another long race, this time a familiar one: 30K (18.6 miles) at Birch Bay. I knew that I would do well, and that I should be under 3 hours according to the 20-mile results. Race results were good. I PRd the distance by 16 min: 3:00:33 for a 9:42 pace. The funny thing was that my body didn't cooperate much. My tummy hurt most of the race (food issues), and my right leg wanted to give out at every step of the way, and be removed and hung like a Spanish Serrano ham leg. I didn't feel good at all, and after 15K I started to lose ground by the K. But, as always I was happy. I still pulled off a good result!!!

Splits:
5K - 29:10 - (29:10)
10K - 58:40 - (29:30)
15K - 1:28:49 - (30:09)
20K - 1:59:48 - (30:59)
25K - 2:31:00 - (31:12)
30K - 3:00:33 - (29:33)

Big Sur should be a success. Though is not a PR course and it’s described as a difficult course, I am in such a shape that I have to do much better than my actual best which is Coeur D’Alene 4:44.

The road to a marathon is not easy: from the training, the 20-mile long runs, the recovery, the nutrition, the hydration, and without question, the mental preparation to just believe and trust the process. The road to a marathon is nothing but A Long And Winding Road.

Ft. Steilacoom 20 miles

Birch Bay 30K (18.6 miles)

Birch Bay 30K (18.6 miles)

The Naked Run

For all these past 5 years I have been saying I don’t like running, that I only like and love racing. Oh, if I could have 3 races a week I would not even have to think about running. Summer is the only season that makes my life easier offering races on Fridays and sometimes Wednesdays. And as I really didn’t like running, I have trained as minimum as possible using Furman’s plan because it calls for three days a week. While Furman paces for the long runs were hard to hit, I still did OK.

I had a fantastic 2011 when I PRd all the distances. I had been very happy with my performance, but I truly believe that I have more in the tank… but how to get that fuel out of the tank? I asked myself if I would dare to train more often which was a tough question for a person that was convinced she didn’t like running. I thought that putting more miles indeed would make a difference, so I planned to add mileage to my feet and legs. Now, how I am going to get out the door to do this? 

And on January 2nd, at the first race of the year, Michelle shows up on stage.

M: Are you Lizzie?

L: Yes.

M: Hi, I am Michelle from Puyallup.

L: Oh, Michelle, how are you doing?

M: Fine, I moved up here.

L: Oh, really? Let’s run together.

M: Cool

L: Let’s start in February as I am running Houston, and currently working 60 hrs a week for an important milestone at work.

M: Deal

Then magic happened. A sort of spell was put on me.

4:45 am alarm goes off and 3 days a week, or 4, for the last month and a half, I’ve jumped out of bed, for a snowy, wet, cold, and dark run. I just dress very warm, and go like if I am a kid to be taken to play in the park. And now, I can only say that I love running. And after all, all those miles have paid off in a great way, giving me enough endurance to beat my own personal records, time after time.

But it’s not those broken PRs what make me say I love running now. It is the company that has made running easier, lovely, and enjoyable. I got something I didn’t have before. Every morning each run gives room for a talk about the full moon, our wonderful kids, our adorable husbands, about friends, studies, work, faith, family, movies, books, jokes, food, races, sharing a happy moment, sharing a sad moment. It’s when we are out there no matter how crazy the weather is feeling the delicious rain or snow on our faces. It is when we are out there literally hitting the pavement with the world at our feet. It is when we are out there performing the best of our runs.

There are no pressures, no masks, no pretensions, no time to be measured. It is a trouble-free run. It is The Naked Run. 

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Double Rally Until A Cure – Back-to-back Half Marathons

03/10/12 – Yelm, WA. After discovering the week before (PR 2:06:13) that I could start less conservative, I went and cranked up the HR to 85% from the start. It worked. I PRd by 3min 23 sec for a 2:02:50

1-     10:07 – 147

2-     9:44 – 153

3-     9:44 – 152

4-     9:35 – 157

5-     9:30 – 155

6-     9:41 – 156

7-     9:22 – 158

8-     9:20 – 163

9-     9:21 – 157

10- 9:04 – 167

11- 9:14 – 157

12- 9:07 – 171

13- 8:45 – 174

03/11/12 – Orting, WA. I decided to go easy as my legs should be tired for the half marathon the day before. No, I didn’t go easy. I went as my body told me to go. I got another PR, this time by 3 min 15 sec. It means than in a week I PRd the Half distance by 6 min 38 sec and got the joy of breaking 2 hours: 1:59:35

1-     9:25– 152

2-     9:20 – 149

3-     9:26 – 153

4-     9:31 – 150

5-     9:32 – 157

6-     9:23 – 159

7-     9:01 – 160

8-     8:47 – 161

9-     9:04 – 156

10- 9:07 – 158

11- 9:26 – 161

12- 9:03– 162

13- 8:53 – 170

03/17/12 – 10K St. Paddy’s Run Tacoma -  I knew that I was in shape to bring a 10K PR, I ran hard, and I got it. 54:16 for an 8:45 min/mile pace. A PR by 2 min 06 seconds.

1-     8:46 – 145 (HR misread this first mile – went from 90 to 160, to 80…)

2-     9:01 – 156

3-     8:46 – 163

4-     8:53 – 165

5-     8:27 – 173

6-     8:38 – 176

      6.2 – 1:44 - 176

There Is Nothing Left, There Is Nothing Lost

I changed radically my way of training. Reason is that Big Sur is a hard course, hilly and windy, so I decided to add more mileage to my week, meaning I need to run more (duh). My races routine continues being the same, and honestly, I don’t think I will ever abandon it unless I am physically forced to. But, my week routine is very different. 

I am doing David Holt’s plan. He has 4 phases for a marathon, and each phase has a key work out. Instead of working a 7-day plan, the key work out is done every 4-5 days. Hills, for example, are the key work-out for phase I. So if I did Hills on Monday, I should do it again, on Fri or Sat. Then I rotate my days accordingly. This have added a lot of variety to my training and had diminished the boredom that I have had week after week, year after year: Tue: Speed, Thu: Tempo, Weekend: Long run.

I am also running at odd hours, rains, snows, or hails (never shines) an additional couple of 5-milers per week with Michelle, a new running partner. Michelle and I met 4 years ago through the blogging world, and though both of us live in Western WA, we never had the opportunity to meet in a race. We lived one hour far from each other, and she was more of an ultra runner and a well-deserved Marathon Maniac, so, there was not much of a common ground. But now she moved 3 miles from my home and she is not “ultra-ing” for now, so we have found that running together is an enjoyable thing, to the point, that waking up so early, and running in the rainy, cold, and windy darkness is pretty much unnoticeable. The only thing we notice in every run is that we are seizing the moment, thanking for the moon reflection over the sound, the smell of bark, or the salty smell that comes from the water. At the end, of the run, I only feel that sense of happiness for having done so.

As part of last week’s training, I did an anaerobic threshold workout in a 5K. It was a fantastic Saturday in Magnuson Park, at 39F/7C, felt like 31F/-1C with the windchill factor, and gusts of 40 mph. Lake Washington was very choppy, the cold was into our bones, but nothing deterred 400 Washingtonian runners. I ran very well with wind and all. My time was 26:32 for an 8:33 min/mile (My current PR is 26:19).

With this race I set my legs for a couple of back-to-back Half Marathons. Sunday at Birch Bay and Monday at Bothell for First Call President’s Day. Per David Holt you don’t need fresh legs for an easy long run, so an AT or VO2 max run could be done the day before, but not the other way around. The purpose of this back-to-back-to-back races was to tire my legs. I would run the Half slower than my regular pace, as I am not planning on getting injured. For those that follow Furman (Run Faster, Run Less), it is not recommended to back to back a speed workout with a long run. Reason is that Furman’s long runs are done at a hard pace. That’s why he has always a rest day between these workouts. Holt’s long runs are at easier pace.

I carpooled with Mike, a former boss. He and I have run several 5K together including Fremont Briefcase Relay. Mike is a great overall athlete: very good swimmer, biker, and runner. He’s done several sprint and Olympic triathlons and is currently training for Ironman Canada (Aug 2012). This was his first marathon ever. We drove very early and the 1h 45 min-drive passed by without much notice as we were catching up. Our races would start at the same time, and I would wait for him (his goal was 3:30). We wished each other well, and at 8 am we went into our adventure. I had a good run, letting my HR to dictate the pace. I certainly felt my legs, especially going down the long hill (mile 8ish), where my quads were pounding. It was cold and windy. At mile 10 my arms and hands were two pieces of ice stalactites. I clocked 2:17:11 for a 10:28 pace. My splits:

1-     10:16 – 143

2-     10:18 – 139

3-     10:31 – 148

4-     10:20 – 141

5-     9:53 – 142

6-     10:23 – 153

7-     10:40 – 160 (long uphill)

8-     10:28 – 155 (my quads couldn’t collaborate)

9-     10:33 – 143

10- 10:34 – 148

11- 10:51 – 146

12- 10:45 – 153

13-  9:37 – 166

I changed my upper clothes, dressed very warm, wool hat and all, and soaked my legs in coldy 46F/7C Birch Bay for 10 min. I don’t know how I could do it, but obediently I did. I was advised to do that to feel good for another Half the following day. After the soak I felt good already. Dried and changed, I talked to some volunteers while waiting for Mike. At 3:25 I was camera in hand to catch his first marathon finish. He crossed it in 3:29:02, and I was SO lucky (or good) that caught the image of Mike crossing the line with the clock and his official finish time.

He followed my advice of soaking his legs, though he didn’t feel like doing it for 10 min. We ate stuff we had for our trip and drove back to close Sunday with another fantastic race in our pockets.

I was very nervous when I woke up on Monday. I had never ran a Half Marathon two days in a row and I didn’t know what could happen. After socializing a bit, I started my new adventure, and let again my heart rate to dictate the pace. Guess what? Smart heart. It didn’t go to 80% as it always goes at the start of a 13.1 race. It settled in 70%, like telling me, you know what, there is no much power here, so let’s take it really easy. It was fantastic. I went along, and felt good. I wasn’t tired, or sore, or in pain. I just felt like in low gear. True that my HR couldn’t even go beyond 90% at the end when I always have some energy, but I never had that feeling “I want to end this”. I indeed felt good. I clocked 2:24:04 for an 11 min/mile. 

The song that played last on my iPod before finishing this run said it all:  “There Is Nothing Left, [but] There Is Nothing Lost".

1-     10:21 – 131

2-     10:43 – 132

3-     11:05 – 132

4-     10:53 – 135

5-     10:56 – 141

6-     10:56 - 139

7-     11:12 – 139

8-     10:54 – 145

9-     10:55 – 144

10- 10:48 – 151

11- 10:45 – 152

12- 11:07 – 162

13- 10:46 – 166

02/18/12 - 5K Magnuson Park - Presidents' Day

Soaking my legs in Birch Bay cold waters

Mike crossing the finish line.

Mike's turn to soak his legs

02/19/12 Mike and I with our corresponding bling

02/20/12 - First Call President's Day Half Marathon 02/20/12

With Stephanie at First Call - Presidents' Day

Million Inch Run With The Company Of Your Beautiful Soul

When February knocks my door, the anxiety swells up and overflows; dreams pile up, and I can see you, talk to you, and even touch you. My soul is blissful because you are there. Then, when the dawn breaks, the anxiety is still there, but the dreams are gone, and the soul is saddened.

From the 1^st of the month, every clip of your life’s picture is rolled before me, like a stream in slow motion. Every second repeats itself. And, then the 11^th comes, and the same punch I received that day, is felt again, with the same intensity, the same pain, and the same uncertainty on what the impact would be.

A Million Inch Race, almost 16 miles/26K, are ahead of me. I will do a solo within a race; a solo with you and Serrat in the background; a solo to memorialize the third anniversary of your unexpected departure. Serrat will be there describing you in each of his songs, reminding me the past days, the joy, the smiles, the sharing, and our Locos Bajitos, that are neither locos, nor bajitos. I think about the race and divide it in 4 segments of 4 miles each. Low heart rate the first four, and increase it each four miles.

Serrat is sweet as always has been. I remember the tape with his music that I gave you back in early 1982, and that our beloved Ale keeps close to her heart; and the tape that we recorded to listen during Ale’s birth.  I transposed to the Teresa Carreño back when we went to see him. The final ovation was out of this world. Serrat closed again, and again, and again, to finally end his concert with Cantares in Catalan. Our hearts were swollen by that sentiment that only Serrat could produce in our lives, because Serrat was an important part of our lives. But nothing like the Locos Bajitos, your tears when you heard it for the first time. And I think of our kids, and I know  you gave them all the love and teachings you could give them. And they treasure, and will always treasure what they received from you through “the lukewarm milk and each song”. And the race continues, and my body feels good, though my heart is crying.

I am in the second phase of the race. I increase the pace and adjust the heart rate when Elegia plays. With each lyric, my heart cracks. Tears come streaming down my face along the Green River Trail. The time passes and with the inches of the race, the memories continue flowing one after another. It’s a good run. I hit the turn around and adjust the HR for the third phase. My system is in harmony.

Serrat talks to me, and tells me beautiful things. I elevate the HR and start passing people now. The HR strategy is working, again.  I am full of memories from a beautiful past. Señora… you wanted to sing that so much to my mom, and in your own and unique way you did. And your forever image is present: Un Soñador de Pelo Largo, a Long Hair Dreamer that departed too soon, but will forever be in the hearts of those that loved you.

4^th phase of the race, and I crank up the HR. The run is fantastic. 2 miles from the finish line I see two guys in the distance that were way ahead of me. I am getting closer and closer in no time. My HR is at 176 and I can't believe I am so strong at the end. I assume they are hearing my steps because one of them keeps looking over his shoulder. The distance between us is rapidly shortening. I pass them and my legs are in total control; it’s only a matter of keeping the HR also in control. I am now one mile away from the finish line. I passed another guy half a mile to go. I am strong as I can be. Serrat sings “Who will close my diary when the last day of my calendar arrives?” And my answer is: I won’t do it, because your calendar will stay open forever and ever in my heart.

I see the finish line, and successfully cross it for a 10:12 min/mile pace.

It was a race full of emotions, memories, and love; eternal and the purest of the loves. It was a Million Inch Run With The Company Of Your Beautiful Soul.

Rest in peace, my beloved Luis.

Your beautiful smile

With your loco bajito David

With your loco bajito Diego

With your loca bajita Ale

With all your locos bajitos, David, Diego, Ale, and Camila

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Mile Splits

1- 10:15 – 144

2- 10:30 – 143
3- 10:20 – 149
4- 10:15 – 152
5- 9:52 – 155
6- 10:16 – 158 (Gatorade stop)
7- 10:08 – 156
8- 10:10 – 155
9- 9:56 – 160
10- 10:07 – 162
11- 10:24 – 162 (Gatorade stop)
12- 10:04 – 166
13- 10:03 – 160
14- 10:16 – 166
15- 9:23 – 174
15.78 - 8:50 - 171

My Nachos: Without Geoducks, Please

They didn’t look like runners. All athletes had jeans, flip flops, backpacks, with their parents carrying big bags, and towels. None of them had their heads/ears covered. It was a cold day (34F/1C).

We, runners, don’t go to a race in jeans. We go already race dressed. If we wear something else is sweat pants to be removed prior to the race. We wear headband or ear-bands, or hats when is that cold. We don’t wear flip flops before the race, let alone at that temp. We always arrive with our running shoes.  And we don’t carry backpacks to the race. We normally keep the bags in the car to change after the race, or do gear check putting all the clothes in a plastic bag. Maybe we have lockers accessible? 

As this race was in Evergreen State College, I asked myself if college runners do it this way.  I parked my car, and followed a parade of athletes, dressed as described before. I followed the crowd. After walking about 200 yards, I saw a sign: Swim Meet. Oh, this explains everything. I confirmed with one athlete that they had a swim meet and all these athletes were swimmers. I was in the wrong place. For a moment, I felt that sensation of satisfaction. We, runners, are easy to spot. We have something in common, we dress different to other athletes.

I went back to my car, and drove around to try to find the half marathon place. Entered in a parking lot with 3 cars, and led me to nowhere. I drove around and around, and had the instinct that I was driving away of where the race should be. Turned around. There was nothing. How come organizers don’t put signs in college campus: Geoduck Half Marathon THIS WAY???

After about 5 minutes, I saw a guy that looked like a runner. He was walking and I asked him if he was going to the Half Marathon and if he knew where the registration area was. He answered he was also lost.   He was walking around trying to find the place. That was an affirmation, that signs would be needed. Duh! Maybe this race was originally ran by people from the College, and everybody knew where the race place was? But now the race is more popular and certainly out-of-town people don’t know the campus?. I continued driving, and saw a couple, that also looked like runners. I asked them if they knew where the packet pick-up was, and they said: No, we have no idea, we are guessing where to go. I parked my car, and followed the couple, who were also following another guy that was also guessing. Then I saw my friend Sharon, and she told me that they did also drive around and saw the swimmers, noticing they didn’t look like runners. Fortunately her sister is from the area, and figured out where it could be.

After finally getting into the registration area, the first thing I wanted to tell the organizers was Geoduck race organizers, please, put signs to tell people where the gathering area is. Well, I didn’t. No need to stress them with my complaint, especially when I realized I left my checkbook, and was short $8 for the registration. So, I kept my words, and shyly asked if they would let me register with the caveat that I would send an $8-check on Monday. They were fine. I let go, they let me in.

It was 8:10 am and it was cold. Race was scheduled at 9. I chatted with Sharon for a while, and went back to my car to kill the world (i.e.: turn the car and heater on). I stayed there until 8:50 am (turning the car off after it was heated, and turning it on when it got cold).

At 8:50 I went to the start line, jogged for 5 minutes and got ready for the race. It was sunny, but the run would be along evergreens so it would be pretty much shaded and cold. I kept my arm warmers, a long sleeve technical and my new thermo breath Mizuno (I have had this type of wool technical since I started running in 2007, it’s made of wool and it’s fantastic for our weather). Had gloves and hand heaters.

My plan, as usual, was to go by heart rate, and hold myself during the first half or the race. This time I divided the race in 4 phases. First 3 miles at 148-150, 3 to 6 @ 158-160, 6 to 9 @ 165-168, 9 to 12 @ 173, and the last mile with all I have.  The first miles had a light decline and seemed fairly easy.  I wanted to push the pace, but held myself back trying to control the pace. I felt I was going slower than I could go. I was tempted MANY times to push the pace, really, but I told myself that this was a trial, and I needed to make sure I followed it to learn something. Nonetheless, before mile 4 we had a very steep downhill to continue with a furious uphill. The HR needed to be accommodated to the course as I needed to climb that hill with some strength, and I did at my max 183. It was very hard. At mile 6 I picked up the pace a little and accommodated easily. At mile 7 I was strong going uphill, though I pushed the effort, I thanked myself for holding the pace during the first half.

The course had some miles repeated but not all, for example mile 4 & 9 were the same, but 5 & 10 weren’t, so during the first half we may have turned right when in the second half we may have turned left or continued straight. Who knows, with so many trees, it was hard to know where I was, especially not knowing the area. Mile 9 was a repeat of mile 4 and we got the same steep downhill to continue with the same brutal super hill. This time was another story. I barely could get 165 in this climb, and my 4th phase of the race didn’t go as planned. After the hill, it took me a while to recover. At mile 11 I tried to push the pace as much as I could and dropped the pace by 20 seconds, and by a lot more for the last mile (splits below).

I crossed the finish line in 2:12:45 for a 10:09 pace. I saw Sharon, who gently handed me water. I only got to tell her. I am glad I held myself back. I don’t know what would’ve happened if I would’ve gone crazy at the start.

Got 2^nd in the division, got my ribbon, some pix, and ready to drive 90 miles back home for Super Bowl with hubby and a fabulous recipe of low calories nachos. I could've honored the mascot of Evergreen State College and the name of the race having them as part of my Super Bowl menu, but as much as I love clams, I pass on this type, they look simply disgusting. My Nachos: Without Geoduck, Please.

Mile 1 – 10:22 - 153

Mile 2 – 10:33 - 149

Mile 3 – 10:29 - 156

Mile 4 – 10:13 - 162

Mile 5 – 10:18 - 165

Mile 6 – 9:52 - 166

Mile 7 – 9:54 - 171

Mile 8 – 9:50 - 170

Mile 9 – 10:15 - 164

Mile 10 – 10:38 - 167

Mile 11 – 10:33 - 167

Mile 12- 10:12 - 175

Mile 13 – 9:25 – 180

Sharon goes for a brownie...

Geoduck

Not as high calories as regular nachos (I didn't say low calories nachos)

First Call

First call according to the funeral business is the "first call" they receive when somebody dies. That was the story shared with me by a runner that happened to work in this type of business. Not a good story when you had just finished a COLD half marathon on January 2nd; when you are still resting from a delicious and lazy Holidays break; and when you feel, like, well, dead.

For PNW runners, First Call means a nice running group, that puts together low key half marathons, marathons, and ultras, in a special place along Sammamish River. Races are on days like Veterans Day, Presidents Day, and why not, almost the first day of the year.

I knew about this group several years ago, but did not dare to join those races. Knowing they were small, I felt intimidated thinking that everybody may know everybody but me... However, last Veterans Day, Nov 2011, I decided to go, and liked the group very much, the organization, and the fantastic potluck they have after the races. And, in top of that, the races are run in my favorite spot for long runs, the Sammamish River Trail.

The race was 2 weeks before my Houston Marathon, so I went just to log the miles. I timed 2:23:55 and felt like the First Call on the funeral business: dead. But as every race, it had its rewards. I had the opportunity to finally meet Michelle (in person) a blogger I met 4 years ago. Even though we knew we were both from W. WA, Michelle used to run mainly ultras, and marathons one after another, so the opportunities to meet were not too high.

I started the year racing, and I hope to end it the same way. Not sure if I would be able to beat the number of races I ran in 2011 (52), but I will sure try. And for sure, more than one will be from the First Call.

With Michelle

With Prez... Half Fanatics Head Honcho

Half Fanatic singlet (first I have). Christmas gift from my son and daughter-in-law...

November, And The Account Of The 11th Month

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.