A Beautiful Day in the Neighborhood!

The morning started at 8 am with 6 x Mile repeats at a nearby track. The track is 1.5 miles from the house the perfect warm up and cool down distance. The track is well used by the neighborhood and several walkers and runners were there on this beautiful day! The repeats were hard, but AWESOME! The plan was for 10k pace, but I haven't run one in nearly 2 years. So I decided on low 8:40s or maybe 8:30s if I was feeling good. All 6 repeats were in the 8:30s! I was very happy with how it went.

The afternoon was spent at the golf course... Hubby played 9 holes while I sat in the sunshine and finished my book. It was torture...NOT! It was a little piece of heaven! The book was great! I have already begun to put several ideas into my daily training. I am already seeing progress including how I approached the morning's workout.

The Hunt for a PR

I set out this morning for a PR.  The weather was cool and damp, but no rain or wind.  The course was along the Columbia River and very flat.  I spent the week visualizing the race and getting menatlly prepared.  I even had someone to pace me--the amazing MildSauce from the Loop.  My PR was 26:23 and I really believed I could go sub 26 with possibly going close to 25:30.

I woke early after a good night's sleep.  Up and at 'em with my usual routine--breakfast, shower and gathering things together.  I was ready to go early and off Hubby and I went.  I was feeling surprisingly good as my hip had been bothering me soem earlier in the week.  Apparently lots of icing, rolling and Biofreeze did the trick.  Once we arrived, Hubby got out his book and I started my warm up.  An easy 15 minutes followed by a few drills and strides.  Everything felt smooth and I was ready for a huge PR! 

As start time neared, other Loopsters began to arrive.  First, Debrina59, then Coelle18 and finally MildSauce who already had 7 miles on the books with plans for another 6 after pacing me.  This was  the first time we had met Debrina and her husband had come along.  A bit of visiting and it was time to begin.  The Clark County Running Club saturday races are very low key.  A chalk start line with big clock and simple directions and more chalk lines.  No shirts, no bibs, no fuss.  For $2, it is a great value! 

A simple "Set, Go" and we were off.  No dodging, just off to the pace.  MildSauce and I visited for a moment and she said she would talk and I need not reply.  Good thing as it was not too long before I could not respond!  The first mile felt good--running hard, but felt like I could maintain for a while.  At about the mile mark was a short peninsula for an out and back.  Coming up a small slope, MildSauce nodded at a man ahead of us.  She smiled and said we could take him.  A short surge and we left him in the dust!  Waving at both Debrina and Coelle, we headed back on the main path.  MildSauce kept encouraging me and really helped keep me moving.  My legs felt awesome and strong.  My lungs not so much.  My usual wheezing started too soon.  We slowed, but I still couldn't catch my breathe.  A quick stop and a reminder to myself to keep the mouth wide and relax.  The turn around was a welcom sight! We were on the home stretch and hoped I could hold on.  Running the peninsula on the return was a tease!  I just wanted to keep heading back to the finish instead of 2 90 degree turns and a 180 turn.  With just a mile to go, my wheezing was not getting better, but not getting much worse either.  "Just relax.  Open the mouth and relax the face."  One more quick stop for catching a lung full of air.  MildSauce was awesome!  "You are doing great.  Perfect."  I know she said more, but it is a haze.  We rounded a corner and hubby was standing there with the camera.  I tried to smile a bit or at least not look like an angry maniac, but it didn't work.  Then I could see the finish line.  The was my focus.  MildSauce asked if I could pick it up.  I could.  I did!  I felt like I was running like the wind...my Garmin says different...  I noticed the clock.  26:21, 26:22..  I crossed the line!  26:23. 

No PR today.  It was a great effort that would not have happened without the help of my Loop pacer.  I know that 5k PR is right there.  I may register for another one soon.  Or I may not.  All I know is that for me a 5k hurts just as much as a marathon.  The pain may be a little different, but it hurts the same.  

More visiting and some amazing homemade cookies, finished Mini Loopfest 2 of 2011!  Running friends are the BEST!  

Pushing it with all I had left to get to that finish line!

If having nothing left at the finish means you ran well, I ran the perfect race...

MildSauce was AWESOME! 

Mini Loopfest 2: Coelle18, Debrina59, juanitagf, MildSauce

Memories of Lynda

I remember the first moment I held my first niece, Lynda Michelle.  At just 4 days old, she seems to melt into my arms.  I had never held such a beautiful baby.  At 10 years old, I hadn't held many babies.  She was not a tiny baby, but she was so cuddly and soft.  There was a moment when I knew I would do anything to protect her.  She was not my own yet she was a part of me.  Her mother was my idol and now she had an amazing little girl. 

Growing up, Lynda and her younger sister spent a lot of time visiting my parents.  I loved the excitement of preparing for their visit.  Mom and Dad would talk about everything they wanted to do with the girls.  Each spring, Mom would order chicks, but she would always wait for delivery until the girls were there.  We all loved the joy on their faces when they held them.  My mom would cry when the girls would go home.  She loved all her grandchildren, but Lynda and Donella had a very special place in her heart.  The rest of the summer would seem lifeless without the girls bringing wild flower bouquets from the walks on the property. 

Lynda grew up and her life expanded.  Visits became less frequent.  It is the manner of life.  She finished high school and got a job.  She began college.  She was surrounded by family and friends that loved her.  And then it was over.  In one moment, she was gone.  Another driver made a decision that changed life.  She choose to have another drink, then she got in her car.  The consequences were devastating.    In only one moment, Lynda was absent from the body and present with the Lord.  It doesn't seem right.  It isn't fair.  Yet it is.  There is a purpose.  I cannot see it, but I know that somehow, somewhere God used a tragedy to bring joy.  



Lynda's first Easter. 



Lynda would often sleep with me during their visits.



Playing games with family



Lynda Michelle Frein

11/14/77 - 4/13/00

Get Ready to RAMBLE!

Great way to start the day--6x800s.  The best part of the morning run?  SUNSHINE!  It was a skrt and tank sort of day!  Gotta love those!  I programmed my Garmin for the run and decided to do them on the Fanno Creek trail so the dog could come along.  I thought I would shoot for about 8:15 pace.  Does making conservative goals make me push to surpass them or should I set really tough goals and possibly not make them?  I don't know.  After my 5k next week, I will plug the numbers into McMillan and see what he has to say.  I think setting conservative goals may be good for me as I push hard enough as it is--sometimes too hard.  Now I know you are wondering how it worked out.  Better than I expected considering how tired my legs have been this week.  Here they are: 8:06, 8:10, 8:06, 7:58, 8:00, 7:48.  The last one was hurting so I stopped for a moment and told myself to calm down and chill out.  After that, I really relaxed and actually sped up.  Sometimes I sabotage myself by trying too hard.  I am happy with the workout.  My mental focus could have been better at times, but overall a very good effort.  And I made a very happy dog by avoiding the track!

From there hubby and I headed to lunch at my favorite place.  Mmmmmm, Cheesecake Factory!  I had a Santa Fe Chicken Salad.  Sooo yummy!  It has an amazing peanut cilantro dressing.  I can't even finish the lunch portion!

Such a nice day so hubby plans to play golf.  With only one car, I go with him and take the car.  He texts me when he tees off the 8th so I can meet him when he is done.  (More rambling...)  I have birthday money from my mother-in-law burning a hole in my pocket so I head off to REI.  I want to try the Vibrams.  I am barefoot 90% of the time--pretty much anytime I am not running.  I would love to have something like them to wear around doing errands and such.  REI is notorious for taking FOREVER to get assistance in the shoe department. I wait a long time to just get someone to pull my size, then the next size up...  I wear them around and look at other things.  Gotta try them out.  I LOVE them.  If I use our dividend, it will take all my birthday money.  I decide to go for it.  When I check out, the lady asks if I would like to use a 20% off coupon, too.  Uhhh, duh, YES!  I got a great deal on the Classic Five Fingers model.  Of course, when hubby saw them he laughed.  I knew he would. 

Being such a gorgeous day, hubby wanted to play a full 18 holes.  Hmmm, what to do?  Ahhhh, massage!  My favorite massage therapist doesn't work in the afternoons, but she trained a couple of people in the office.  "Okay, does one of them have an opening?"  "Yes, 30 minutes."  "I'll be there!"  Well, not only did he have 30 minutes, he didn't have a next appointment.  He gave me a full 60 minutes for the price of the 30!  I feel so much better!  I will schedule with him again.  Just the right amount of pressure and really worked the usual runner spots!

Now, I sit checking blogs, FB and Twitter while the Mariner's home opener is on--oh, now the Blazer game--back to baseball.  Hubby definitely has the remote!  Back to work tomorrow after a really great day off!

Note to Nike, Asics, Saucony, Etc.

After reading Small Town Runner's blog on stability shoes and ankle injuries, I thought I should get my gait looked at again.  I had been wearing neutral shoes, but recently switched to stability.  I wondered why one place put me in neutral and another in stability.  My recent ankle injury with some ITB soreness made me think that maybe the wrong shoes could be contributing.  I headed back in and did the whole rigamarole.  Hmmm, seems that I am a neutral--and a stability.  My left side is neutral.  The side with the ankle issues is a neutral running in a stability shoes.  My right on the other hand needs a stability shoe.  Since switching to stability, I have not had any blisters. 

I have a solution.  Shoe companies take note!  Please make shoes that are interchangeable.  Create a line of  matching shoes that have different traits.  That way I can purchase a stability for my right foot and a neutral for my left.  As long as you are doing it, please leave a wide toebox and narrow heel.  I am sure I am not the only one with this delimma. 

The "C" Word

Grief permeates
Every moment infused
Sorrow overwhelms

This road traveled before
Hills and valleys are
Peaks and canyons

Waiting for word
Marred patience
Sleep delayed

Joy!

A single day in your courts

is better than a thousand anywhere else!

I would rather be a gatekeeper in the house of my God

than live the good life in the homes of the wicked.

For the Lord God is our sun and our shield.

He gives us grace and glory.

The Lord will withhold no good thing

from those who do what is right.

Psalm 84:10-11

I read a headline yesterday that reported beautiful people live happier lives.  I suppose that could be true depending on one's definistion of happy. Dictionary.com defines it as delighted, pleased, or glad, as over a particular thing: to be happy to see a person; favored by fortune; fortunate or lucky.  Dictionary.com defines joy as the emotion of great delight or happiness caused by something exceptionally good or satisfying; keen pleasure; elation.  I realize many view happiness and joy as synonomous.  I view happiness as a superficial emotion.  Happiness comes and goes.  Joy, on the other hand, I see as a deep, abiding state of being.  Happiness is caused by the comings and goings of daily life.  Joy is within us and is not affected by external stimuli.  Happiness ebbs and flows and is available to everyone.  Joy is only achieved by a belief in God and in his ability to work within us.  Joy is not dependent on circumstances.  I can have the lowliest of positions and have an abiding joy.  That is the true measure of life.  No one and nothing can take that joy from me.

March Summary

March Miles: 110.3
2011 Total: 250.3

Stationary Bike: 3x for 42.4 miles
Walking: 2x for 6.2 miles
Strength Training: 10x!!!!!

High Point:  Consistency!  All around.  The only workouts I missed were 2 aerobic cross training sessions.  I still did my strength training those days.  No unscheduled rest days.  No injury. 

Low Point: Hmmm, I really can't think of anything really bad.  There were a couple of not great runs, but nothing horrible.

Best run(s):  Definitely the fartleks with Coelle--my only run with two-legged partner.  It is always AWESOME to run with her!  The other was the 400 repeats.  Incredibly fun workout.

Overall, a great month with increasing mileage--finally!  Feel like I am doing a better job of keeping my easy miles easy so I can really hit the hard workouts.  However, my easy miles are getting faster again.  I can hold a conversation with the dog at 9:30 pace again.  Hooray!  So looking forward to some warmer temperatures and maybe even some sunshine in April!

Incredible LSD

Today was a near perfect run.  Nine miles of spring loving hill running!  In spite of the forecasted rain, it was overcast with intermittent sunbreaks.  I planned a new route that heads out to the country.  My long runs are finally getting long enough to get off the city streets again.  Indy and I headed out about 8.  I started nice and easy.  My first 3 miles were the slowest of all.  The last 6 miles were within a few second of each other.  Perfect!  Indy stayed by my side--not pushing in front--and moving behind as the shoulder narrowed.  He did exactly as he is trained and not like he usually does like pulling ahead and trying to run exactly where my foot needs to land.  We completed the run faster than I anticipated and with ease.  Even the last hill felt good.  If I had remembered how hilly the road was, I probably would not have gone that way.  I have to credit my twice weekly strength training and mental for my increasing mastery of the hills. 

And, for the first time since last October, I finished the run with a tub full of cold water and ice.  I ended up filling the tub really full so the bath was all the way up to my waist!  Brrrrr!

Too Long

I cannot believe how long it has been since I have written!  Nearly every day, I write a post in my head, but it never seems to get completed.  So now I sit with thousands of thoughts clamoring to be heard. 

First, running,  It is often the first thought on my mind.  I am back at training.  I did my first track workout on the 18th.  I chose 8 x 400 with 200 recovery.  I don't know why I chose that, but I thought they were short enough that I could maintain focus and get it over quickly.  The plan was to take it pretty easy and run about an 8:20 pace for all repeats.  That didn't work too well.  The first was an even 2:00 (8:00).  Well, I thought, I did that now I couldn't do any slower...And low and behold, I did nearly that!  I lost that focus on the 5th and ended up with a 2:01, but all others were 1:52-59 (7:28-7:56).  I finished knowing I could run more, but would start to sacrifice my form before long.  I let it be what is was a near perfect workout and a HUGE confidence builder! 

My other runs have been going well, too.  This week I managed a 4 mile tempo at 8:29.  My current 5k PR is at 8:30.  Even my easy runs are speeding back up.  I can hold a conversation below 10:00s again.  Weekly mileage is building slowly and soon will be back to the 30-35 that I like.  I finally added 2 races to my calendar--a 5k in April and a 10k on Memorial Day.  I can't race often so these are two where I think I can PR.  The one on Memorial Day is tough with a huge large gigantic hill mountain at mile 3.  My current PR is from this course three years ago.  That was my last time I raced that distance.  Time to change that! 

Running is really coming together for me right now.  My weight is coming down slowly and my speed is starting to return from the long sickly winter.  The best part is that I am loving getting out there even in the rain.  Of course, I love that the sun is starting to peak through the more and more.  Spring brings the desire to run farther and faster.  My plan is to continue to increase my long runs back to around 14 miles and maintain 1-2 other hard workouts a week--intervals, tempos, fartleks, etc.  I heart running!

On another hand, I am doing something I have not done since high school.  I started to read the Bible through this year using a droid application from YouVersion.  It has several different reading plans.  I chose to read chronologically.  So, even though I am currently in I Samuel, there are Psalms interspersed according to when David wrote them. In high school, I used the King James version.  (Don't get me started!)  This time I am reading the New Living Translation.  Wow!  It is bringing it all to life!  I get so involved in the reading sometimes that I read multiple days.  The stories I heard as a kid are coming back in full color.  It is exciting! 

Lastly, my younger sister lives on 19 acres not far from me.  She is loving the farm life including her goats.  Spring is the time for new life!  Last week I headed over to see her new kids of the four legged kind.  Oh my goodness, they are soooooo cute!  The first was a single birth.  Snowflake had a difficult time and M and her husband had to pull the kid as both became very stressed.  Stormy seems like an appropriate name.  He was a big boy at nearly 10 pounds!  He loved running around and playing.  His mom was pretty nervous and stuck close to him.  Butterfly was bred to a Nigerian Dwarf.  Her twin girls, Marigold and Lavender, were 4.5 pounds and adorable.  At just a few days, they were climbing on a log and trying to knock each other off.  I ended up with muddy jeans as Stormy kept trying to jump up on me.  Goats do love to climb! 

I finished the visit reading my niece's writing assignments and offering suggestions and corrections.  I really enjoy being able to help her with her creative writing.  Her mom had me select a book for her to read and write her first book report.  I chose The Quilt by T. Davis Bunn.  It has been been a few years since I read it, but it is a great book.  It will be short and easy for her first.  Then we will move on to some others maybe Silas Marner by George Elliot. 

Some photos to make you smile!



M with Stormy

My niece with Marigold and Lavender

 

The twins are seriously adorable



Stormy frolics under Snowflakes watchful eye.

T with Butterfly and her girls

Stormy loves to chase my nephew around the trees.