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

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)

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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

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

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.

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

98, 99...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Definition of Gently, por favor?

YOU!!!

Top Three 50-54

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

 

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

Running Trifecta

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

Priceless Weekend Rewards

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

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

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

Priceless Weekend Rewards !!! 

100-m dashers waiting for the heat call

100m dashers

100m dash

100 m dash

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Fixing my timing chip

No, I am not Princess Leah

Crossing the finish line