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

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

The Gift Of Running

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

Half Of The Fury

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

Snoqualmie Railroad Days

Sizzler 5K, Auburn

Running Trifecta

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

At Yankee Doodle Dash

3rd place at Yankee Doodle Dash

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

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

Let's Truly Inspire Hope

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 !!!

Leprechauns Don’t Run Too Far

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

10K @ JBLM

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.

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

Christmas Time Three Weeks Before A Marathon Means A 20-Miler

It's Christmas time, there's no need to be afraid... At Christmas time, we let in light and we banish shade... So the song goes.

And I have a marathon in three weeks... clearly meaning that I have a mandatory 20-miler during Christmas weekend. Christmas time means go out and run. But not any run. It shall be a long run, a very long run, and with the cold, the wind, and the rain, it shall be a very long, tough run. And because my training for Arizona has been so pathetic, it shall be a very long, tough, painful run.

In the last four weeks I have only run 50 miles, for a 12.5 miles per week. Three of the weeks were plagued with asthma sending me to the doctor to get controlled with cortisone. After a quick improvement I started having less suffering during my runs and races and starting logging more miles. The compulsory 20-miler needed to be logged, whatever the conditions were. And I mentioned how dreadful the weather was going to be.

Then, my daughter offered a Christmas gift (another one; her presence this Christmas was the best gift). Her magnificent gift today was: Mom, I'll go with you, I'll ride the bike. All of a sudden, the cold just felt like 37F, the wind was only 15 mph, and the rain was welcomed to refresh my face.  So here we go, all full of hope that everything was going to be just fantastic. It's Christmas time. Light will be in and shade will be banished.

Mile 1 & 2 - I warm up
Mile 3 & 4 - Daughter paces me
Mile 5 - I feel my legs
Mile 6 to 9 - I am getting behind
Mile 10 - We turn around
Mile 12 - I am exhausted. I start the whining.
Mile 14 - I want to quit. Daughter says: Mom, only a 10K left
Mile 16 - I am dragging my feet, I want to lay down on the mud. I can't go any further. Daughter says: Mom, think of one mile only
Mile 17 - I am chilly, and whining continues. Daughter says: Mom, I am going to kick your butt
Mile 18 - I didn't complain. Daughter says: Only 2 miles
Mile 19 - Is it true? Only one mile left? Daughter says: Yes, only one
Mile 20 - Job done. Daughter and I take a picture with choppy Lake Washington in the background.

Christmas Time Three Weeks Before A Marathon Means A 20-Miler.

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Races done since November 28:

Dec 12 - Christmas Rush, 10K, Kent, WA. I had very bad asthma for the first 4 miles. I used the inhaler more than 30 times during the hour. Then decided to get a pulmonologist appointment.

Dec 18 - Santa Classic Half Marathon, Rochester, WA - Good run, considering asthma is improving, and that only rained from mile 8 to 13!!!

Dec 19 - 12Ks of Christmas, Kirkland, WA - Fun, fun run. I had a blast. My beautiful daughter ran the 5K. I got a nice outfit: My Christmas tree skirt, the stocking of my childhood (since I am ~8ish), a nice pair of Christmas socks and Santa's hat that daughter got me. 

Christmas Rush, 10K, Kent, WA

Christmas Rush, 10K, Kent, WA

Christmas Rush, 10K, Kent, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

Santa Classic Half Marathon, Rochester, WA

12Ks of Christmas, Kirkland, WA

12Ks of Christmas, Kirkland, WA

12Ks of Christmas, Kirkland, WA

12Ks of Christmas, Kirkland, WA

12Ks of Christmas, Kirkland, WA

12Ks of Christmas, Kirkland, WA
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And the 20-miler in Burke Gilman Trail with one of the best companies I can have: My adorable daughter!!!

I love you pretty baby

2.7 miles for the turn around.

Mom, come on, follow me!!!

20-miles done

20-miler pride