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

Running For Champagne

 Week 13 - Phase I - Build up - Core Workout: Hills
 07/09/12 - 07/15/12
 Week Total: 53.2

I added a new twist to my training plan. It’s ambitious. Let’s see how the execution goes. I am running to/from work three days a week. Yes, I am commuting by foot. These additional miles will be above and beyond my regular plan, so I hope to be peaking at very high mileage. Mondays are used to take a week's worth of clothes and food to the office, and Friday to bring back the clothes and empty lunch box.

I am using the same plan I used for Big Sur, based on David Holt’s but extensively modified according to my needs, my schedule, and what my body says. The plan is super flexible. For example, if I run longer in the mornings just because is a good morning, I may cancel my afternoon run. I am including hills in one of these runs; I will combine track work in my way home, as I have conveniently 2 tracks one mile from work. Tempo will be done in races; I will throw to the mix 5Ks for faster/shorter workouts. I am also doing core workout when I get to the gym after my morning run and before starting my workday. Yes, I am lucky, I have a small gym with lockers and showers at the work place. So not to take advantage of all the things I have at hand would be stupid.

So far, I feel fantastic. I am starting building up my base, and hope to finish the training season stronger and not pathetically crumbled.

The race of the week was See Jane Run. The race not only had rivers of champagne at the end of the race, but all 1^st  place winners, in all age categories, received a pair of Newton Running shoes.

Last year’s Teresa Sato won my division with 1:46:36. She was running it again this year, so I knew I didn’t stand a chance. I would run for a second place. Then, I saw Olympian Regina Joyce at the start line. The best I could place now was 3^rd  place. My legs weren’t fresh. They had run 40 miles already during the week, but I still went for the best run I could run. Weather was great (beyond ridiculous for summer – overcast, misty, windy and low 50’s at the start). I did good but lost some ground from mile 9 to 11. Still tried to push it fighting for the 3^rd place, but didn’t get it. I lost the spot by about 30 seconds and got 4^th place, clocking 1:56:12 for 8:53 pace. I had fun (not as much as I had with my friend Susanne Mooney last year). I got a nice massage and got really spoiled. That’s the best part when you are Running For Champagne. 

Mile – Pace - HR

1-     9:06 – 84%

2-     8:52 – 83%

3-     8:20 – 86%

4-     8:15 – 86%

5-     8:53 – 81%

6-     8:54 – 87%

7-     8:36 – 91%

8-     9:02 – 93%

9-     8:42 – 91%

10- 9:05 – 93%

11- 9:05 – 93%

12- 8:54 – 91%

13- 8:42 – 96%

13.1 – 0:51 – 97%

Utah Countdown Has Started

 Week 15 - Phase I - Build up - Core Workout: Hills
 07/02/12 - 07/08/12
 Week Total: 39.3

The week was still a "playful" week. I had three Half Marathons scheduled in the chase of Mercury. So the only way to add the required workouts was embedding them in the races.

The Half Marathon on the Fourth, Firecracker Half, was going to be a simple out and back without any work out added. The course was a screwed up course. A handful of runners, including myself got wrong directions. I got my HR all messed up as I was going back and forth trying to make sense of the race course. When we were supposed to have half of the run we already had about 8 miles. I went back and completed the distance to finish it in 1:57:42.

On Saturday 07/07 I ran the Moon Half Marathon organized by Guerrilla Running. The race was scheduled at the hottest time of day, 4pm. Temperature was 82F. For us, that is HOT. I don't think I have ever ran a Half Marathon at that temperature, not even Miami. Strategy was to go slow, and as my daughter in law suggested "Don't try to break any records". I calculated that at mile one I had 50 women ahead of me. Following good running advices, I had a damped bandana around my neck and poured water on my head every time I could. I drank water very often and to avoid my "sodium wash" I had a salt stick with me. At mile 4 some women started walking, some pulled on the side, some were dizzy. I started passing. My game plan was how many road kills I would have. I started counting: 1, 2, 6, 10, 13, 16, 19, 22, 27, 30, and 32. I was feeling so good that I knew it was going to be a heck of a race. I was ripping the benefits of my initial slow golden miles. When I saw the first runner after the turn around, I counted now how many did the TA ahead of me: 25. After I turned around my count down started: 24, 21, 18, 15, 14. About mile 12 I passed #12, and saw the other runners out of my reach. I settled in being in 12th place, not bad at all. ½ mile to go and # 11 started walking. I moved to 11. I finished super strong with 2:06:12. Best run I've ever run, not in clocked time, but strategically speaking! Without knowing I had a great tempo workout.

 

Mile - Pace - HR

1- 10:15 - 79%

2- 9:43 - 80%

3- 10:07 - 83%

4- 10:13 - 84%

5- 10:06 - 84%

6- 9:42 - 83%

7- 9:14 - 87%

8- 9:37 - 86%

9- 9:36 - 86%

10- 9:04 - 90%

11- 9:13- 90%

12- 9:38- 90%

13-9:40 - 95%

On Sunday 07/08 the race ahead of me, Langley, was on a very respectable hilly course. I know and love this course (I dislike flats). During the whole race my heart was saying like "common I am only at 64%"... but the legs said "no way". They were definitely TIRED!!! I couldn't do much in this very hilly course after a hot race ran only 14 hours ago and another Half on Wed. I ran the uphills the best I could and blasted the downhills. I did 2:08. Got 2nd in the division, and shared podium with my good buddy Bob who also won 2nd Masters overall. This was the hills' workout of the week. 

 

 

I am very excited with the training ahead of me. More excited that Utah Countdown Has Started.