Time for the weekend recap.  Had a lovely hike with friends and a good long run.  Week 2 of 10%.
Saturday, I hiked up to Fragrance Lake with the girls...

we encountered cheerful people, some dogs and this little critter.  I believe it's a shrew chawing on a centipede.  He would not leave it to be shooed off the trail to safety!

It was a lovely day and the delicious lunch down at the water capped off a delightful day.
I did my long run yesterday and was sure to include a portion of the Chuckanut Footrace coming up on July 10th.  I did a 7 mile out and back in 1:05...kind of exciting as I'm shooting for a sub-1 hour race.  But, it's all what we can do on the day.  We'll see if the stars and my legs align for race day.
Total miles this week 19.4 (+ a hike)
Total miles 68.8

Congratulations Seattle Rock 'n' Roll Finishers!!!!

Congratulations to all who ran Seattle yesterday!  I think everyone had a successful day in their own right.

Steve Roguski ran an amazing 1:22 for 47th overall and 1st in his age division!  

Kate Rankin ran the 1/2 Marathon on a bum knee!!!  Only missed her PR by 5 mins!

Jason Holtrop finished his first ever full marathon in 4:28!

Jackie Simons PR'd in the 1/2 Marathon!

Bev Iverson ran an amazing 3:48 Full Marathon!

Lory Heggarty walked the 1/2 Marathon way under her 4 hour goal!

You all did a fantastic job!  

 

Falling in love with a park

I used to run almost exclusively on the south side of Bellingham.  The trails are amazing and it's close to a ton of great food and shops.  There's also a 'South-side' feeling of ease and comfort.
The south side is gorgeous and I still love it.  But, I think I'm falling in love with another spot.   Yesterday, I ran in Whatcom Falls park.  I run here a lot because it's close but frankly, it's beautiful!

 Even the blackberry bushes are pretty.  There's a ton of side trails to little out of the way places. 

When the sun shines through the leaves, it's as if fairies are flying through the branches. 

Stairs fly down to delightful creek side spots.














Buttercups happily soak up the sun aside most of the trails this time of year.

And the park's best feature?   All the textures....

Falling in love with a place is pretty easy, when you run.
Total miles this week 13.4 (+ a delightful hike today)
Total miles 30.6

Put up or shut up time

I've really been having some decent runs in the past few weeks.  I'm not running fast and at times I'm really struggling but...I just like running.  Leah and I cruised out around 100 Acre Wood.  No, we didn't see Tigger or Pooh but the trail was nice, it was sunny and lunch afterward tasted extra scrumptious.
The run was only about a 4 mile run.  I felt a little draggy (technical term you know) and slow but just getting out in the sun was great.
Now confession time.  I really felt like I'd trained well for San Diego but...I did not put in nearly enough mileage to do a 4 hour marathon.  I read a dude's post  rant last night about runners who set unrealistic goals.  Basically it was a put up or shut up message.
Steve, the running guru of Fairhaven Runners www.fairhavenrunners.com, says I need to run at least 50 miles a week.  When I heard that a few months back, 2 thoughts came to mind.  One, are you kidding?  I can't do that! and two, a quick I don't need to do that!  I might have reached 50 miles weekly 10 years ago.  I ran all the time and a 10 miler seemed easy.  But, I thought I couldn't do that now....
Well, I was wrong!  I am currently just working the 10% rule.  Starting from low recovery level mileage, I'm upping my mileage by 10% each week with a goal of 50+ miles/week.  It will take about about 8 weeks to get back to that level.   I really want to accomplish my goal.  So, off for the run I might have skipped if it weren't for needing to "put up".

**Side note, did you know there's an idiom dictionary?
put up or shut up  (informal) if you say someone should put up or shut up, you mean they should either take action in order to do what they have been talking about or stop talking about  it.  http://idioms.thefreedictionary.com

Miles this week  9.5
Total 26.6

Ode to the Cascadia 4

 I love my shoes.  No, I'm not kidding.  I love them.  I've tried to replace them and can't.  Well, I'm not willing.  First, they're beautiful.  See?  They look good with jeans!

Second, they have carried me through trails filled with mud, over hot concrete and back.  I don't even think they're that worn out...
Third, they fit like a well-loved pair of gloves.  I have a second pair of shoes that I begrudgingly wear. But, my Cascadias beckon to me and I listen.  Then I run and my knee hurts.  I think, shoot!  I have to switch to new shoes. 
Oh the heartache.   So, I ordered another, identical pair of Brooks Cascadia 4.  :)  That's love baby.

I love popcorn

Ran the last 2 days.  A quick run around Whatcom Falls yesterday.  It was nice to get out and justify the movie snacks at Karate Kid 3.  I love Jackie Chan and popcorn...I digress.  The movie was fun and the popcorn was delicious!
Today I ran 8.5 miles on the Interurban trail with the some friends.  My legs are still turning over but they feel a might tired.  Tomorrow, a day off for certain. Why does the end of a run always feel so long? 
Off to ponder that and nap before work.

Total miles this week 17.1
Total 17.1

Yoga and ice today

Nice run yesterday.  I still feel a little tired and the old legs are saying, "you really need to rest silly!"  But, run I must.  It was a lovely but overcast day and I felt great after I finished.  Then of course, the enormous lunch at Little Tokyo with friends and coffee.  It still is all about the food.
Today, my knee is talking to me so I iced it and sat in my jammies for the morning.  But, it's a cross training day so I did some yoga.
Today, I did some yoga with Chaz (slightly irritating name).  It's sort of a nice little workout on a rainy day.
Check it out...

 


http://www.primitivemedia.net/
Then click on Yogamazing.
No, I didn't do this move today.  In fact the chances of my body ever doing this are slim to none.  There is a short and free podcast on this site and several free on I tunes.
Namaste...

This week total 8
Total 8

Goal Update

I've run twice since the marathon last Sunday.  I tried a quick run Wednesday and managed 2 miles of slow and some stretching.  It was a little painful and...a relief!  Pretty much just ran to prove I wasn't broken.  With that out of the way, I went back into rest mode.  I walked with friends, caught up on rest and stretched.
Yesterday, I went for a training run.  Yep, back on the horse.  I ran a 3 mile route and felt strong, and free.  Resting is great and it was welcome until my legs could climb stairs at full speed (that was Saturday).  Now it's a relief to start again.
The 4 hour marathon is a reasonable goal and I'm going to keep trying.  My goal race is GoodLife Fitness Victoria (formerly Royal) , October 10. http://www.runvictoriamarathon.com/
It goes through downtown Victoria, past lovely parks and back. 

I think I'm in it for the shirt.

On a quick review of my training I can see opportunity for improvement and I'm in the ballpark.  This time I'll try to work on speed and do some serious hill training.  Hills and speed were my Achilles heel this time around and I won't make the same mistake again.
Next race will be the Chuckanut Footrace July 10 http://www.gbrc.net/chuckanut_footrace.php. 
It's 7 miles, a little hilly and fun.  Perfect!  Train for a little speed and hills right off the bat! 


There's also a great looking August race in Issaquah!  Squak Mountain 1/2 Marathon (and 50K...not yet)  http://www.4thdimensionracing.com/index.php?option=com_content&view=article&id=100
Frankly, it looks horribly hilly and loads of fun.  I'm planning on eating a lot that day.
OK, all caught up.
We'll call this mileage day one...

Training miles  5
Total 5

OK, now the fun race report.

My friends and co-marathoners,  Karla (R) and Layla out for a super easy pre-race run Saturday. 

Yes, it is Kara Goucher!  She seems super nice and was doing a Q&A at the expo.  Totally dedicated to helping high school runners.  PS, she's pregnant...can BARELY tell!

Karla and Layla with the ELVI (didn't know Elvis had a plural did you?)  Elvis was in the building... and outside...and on the race course...oh and don't forget...

and sometimes SHE lives...

Reunion after 10 years apart! Pretty girls Karla, Trisha and Layla.

Me...pre-race.  Yikes!  Nervous much?

So we went outside to get a cab and guess what?  "it'll be a 30 min wait"  What we said?  We took off walking and lucked out.  We met up with Bobby Martinez (L) and his brother.  

I saw the race numbers and offered 20 bucks to get to the start.  They gave us a lift to the race NO CHARGE.  In fact, Bobby checked in with us after the race!  Wow, that's some good karma!  PS, he also ran a 3:17 marathon for a 2 minute PR!!!

The HUGE start!

 

Favorite picture of Me (on the left), Layla and Karla.  Race complete, no injuries and everyone happy!  NICE!!!

Layla (L) in for a post race soak.  I know they say ice is best but a hot tub?  WITH beer?  really?  What choice did we have?  The gal on the right is our old friend Trisha.  

 

Race shwag...obviously I need practice gathering the haul.  Of course, I did say I'd be good.  :)

Like I said, didn't make the goal but still happy!  San Diego was fabulous.  It's a great race, met wonderful people, a little vacation with friends and even managed a little shopping.  Now that is a good weekend.  I think it may be a DO-OVER!!!!

The "Official" San Diego Marathon Report

Well, San Diego is over and no 4 hour marathon for me...yet.  So onward to the race report.  Geek alert, I'm posting my splits! 

• Overall Race Pace 10:45...a full minute + slow!!!!

• 5 Km  28:38  9:12 pace, felt OK  and on track

• 10 Km 56:29  9:04 pace ...great!  I can do this

• 7.4 Mi  1:07:34  9:08 pace  still ok

• Half   2:06:54  9:41 pace, decided I could try for a 4:15 my outside goal.  Still, happy

• 14 5 Mi  2:22:43  9:50 pace...see a trend?  Yikes, this is painful

• 20 5 M  3:31:24  10:19 pace...I was accepting a 4:30 time...then my legs fell off and I dead-man shuffle to my final time of...

Chip Time  4:41:31
I'm disappointed as my official time was slow.  So, well off-pace but I'm not sad... There are a few reasons I didn't make my goal.  For one, I could have run more and I need to pick up my everyday pace.  So, get a little faster and more consistent with my runs.  Hey!  This is going to happen.  I can feel it! 
and now?  What's my plan? Well try try again of course!!!  10-10-2010 is Victoria Marathon.

Why race?

OK, a final check in before I travel to San Diego.  Today, I had my teeth cleaned.  Riveting right?  well here's my point.  My hygienist runs but doesn't race anymore because of pre-race  jitters.  I wanted to convince her of how fun it is to race so here's my top ten reasons to race. (thanks David Letterman)

10.   This guy...he started the 1998 Honolulu Marathon...from a crane.  Where else but a marathon can you stand under an American Sumo wrestler...with a gun???  Huh?  Where!?

Chad Akebono Rowan (American Sumo Wrestler)

9.  The food.  Let's face it...being able to eat your face off after a long run or race is AWESOME!

8.  Runner's legs.  Girl and boy runners have great legs so... 

seriously, there aren't many legs like Usain's

This woman looks amazing...and fast!    

7.  Buying more running clothes, (because you have to look cute for the  race....)

6.  Friends that meet you at or travel to out of town races.

5.  Finisher medals!!!!

4.  Volunteers and spectators telling you how great you're doing...even when you look like a pile of poop.

3.  Having a focus on something other than life's responsibilities.  "I HAVE to run, there's a race to train for".

2.  Being proud of yourself.

AND THE #1 REASON TO DO A RUNNING RACE....
 
  Crossing the finish line feeling like you came in 1st when it's likely you came in somewhere between 12th and 3,729th.

 

More prep...

Only a few days until the San Diego Marathon.  I've been visualizing my way from mile 1 through 26.2.   So far, I've made it to mile 10....Don't you worry, I'm going to get there.

I'm also doing some research on my race...Here's some etiquette tips from the organizers along with a translation...from me. 

1. Look before you spit or sneeze.  (don't blow a snot rocket at your neighbor or they'll get mad)
2. When discarding extra layers, DO NOT throw them directly on the course path.  (when stripping on course, don't trip others with your clothes)
3. Be aware and follow instructions of race officials at the start line. (seriously,  not sure if I'll be able to listen....I'm going to be too excited!!)
4. Don’t take more refreshments than you need before, during and after the race. (stop being a pig!.. personally I will have to be conscious of my inner swine)

I will try to be a good runner.  The first three are reasonable.  But really, no food hoarding??  Who are they kidding?  I'll be sure to post my haul on the race report.  I am hoping to pre-hoard some serious goodies at the race expo.

ooh!  I just found this!  I like the sound of perks!

Participant Perks:

Flat, scenic marathon & 1/2 marathon course Live local music every mile Spirited Cheer Squads lining the course Boston Qualifier Perfect Running Weather – 60’s at the start, 70’s at the finish Exciting Vacation Destination Food and refreshments at the start and finish line

Plentiful Course Support & Aid Stations Fantastic Finish Line Festival Free admission to post-race concert Brooks Participant Technical Tee Commemorative Finisher’s Medal Official Finishers Certificate Age Division Awards One free beer at the finish line festival

they could have just said blah blah blah...one free beer at the finish!  

Signing off for now.  I need to go run a few to shake out the freak inside.