Once Upon A Trail

2012

2012-01-12T11:51:00.000-08:00

Happy New Year! Better late than never, but I have good excuses. I've been running, swimming, biking, taking a boot camp conditioning class and learning Korean.

One thing at a time...running...started the New Year with the Polar Bear 5K and dip into Lake Washington. My friend Wendy does this every year, so I joined her and another friend Macy. I guess I have been a little intimidated by the cold water, but life is about facing your fears, so I did the plunge and I think I will put this on the calendar for every year. There is something beautiful about adopting new traditions. And we had the best cinnamon roll/sticky bun at The Grateful Bread Bakery.

January 2nd, I ran a local half marathon. Low-key, free event, but lots of smiling, happy runners and I ran a PR. I'm feeling like this is going to be an amazing year. So far it's awesome.

There are two events that I have been tossing around for 2012. One is Ragnar, a 200 mile relay, but requires a team of 12 or 6 (6 runners as an ultra). The other is a local 70.3. I was leaning toward Ragnar because I have never participated in a relay before. But at this point, other runners are not committing and I need to have a goal to work toward. Then yesterday, I got a call from VO2 Performance Center saying I had won an entry for Lake Stevens 70.3. That was easy. That's the big event for this year. I plan to do a trail run every month and a spring marathon.

Still looking for a consistent, affordable swim coach. I know I can do the swim distance, but I want to do it faster and in better form.

Riding...has mostly been indoors since my work out time is 5:00 and the sun isn't up til after 7. But I'm working on power and watts which brings me to Bootcamp....

I have completed two sessions and I gotta say I totally need this. I have not been this sore in a while. Our coach asked us to keep a log so we can see our progress...Suicide drills leave me breathless. I can just keep up with the burpees during each interval. I will keep working on this. We are also doing some plyometrics, stretching and core work. Repeating in my mind, this is making me a stronger athlete.

On a personal note, I'm going to Korea this year. I'm also going to look for my birth family. I have found support and encouragement from other adoptees and it is time to explore this part of me.

Mommy, Can I Run with You?

2011-12-29T11:58:00.000-08:00

Mckenna loves cheerleading. While I don't understand the draw to the particular activity, I understand the passion. So I recognized the crushed countenance and the trailing tears as we got the news she had torn her rotator cuff and needs physical therapy and time off. As a runner, injury has evoked these very reactions for me.

In Mckenna spirit, she let herself go through the emotions and then looked for a new challenge in the form of this questions- "Mommy, can I run with you tomorrow morning?"

I'm always so proud of Mckenna-her accomplishments, her determination, her heart; but it's comforting as a parent to know that she can take in disappointment and turn it around.

Tuesday we ran together and went to the gym for strength training. This morning we set out pre-sunrise for a run on the trail. She smiled and glowed all the way home.

This is the important legacy that I want to leave to my girls- You are stronger than you know and everything you need in life comes from within.

eBook Readers

2011-12-27T11:18:00.000-08:00

eBook readers are super trendy this season. Everyone is posting on FB about their new Kindle or Nook. I see them on flights, in waiting rooms, and coffee shops; but owning one was not on my radar.
Shane, the gadget guy, thought I would love one. Honestly, I think he worried for my safety as the pile of books on my nightstand has grown and sometimes resembles a literary Pisa.
Shane, who can sell anything to me because he knows my habits so well, says:
"You will be able to access your month's reading whenever, wherever you are...want to read the biography? Just tap on the title. Spy/espionage novel? Just switch over. Magazine subscriptions-all there. And you can buy a book at 1:30 am if you can't sleep. One compact, lightweight, personalized library...a little bit of Cindy heaven here in digital form."
What could I say to that? Sold.
I opted for the basic reader. Since I work on my computer eight to ten hours a day, the other features did not appeal to me. Saving space and having my reading collection in one place is so convenient. I can even take a virtual trip to the library and check out books. I do believe this will be a little bit what heaven is like.

A Visit to the New GOTR Office

2011-12-20T15:09:00.000-08:00

Mckenna decided she wanted to do her honor society community service for Girls on the Run. Hmmm, no influence at all by her mom.
So today we made our way to the International District in Seattle and to the new office.
You would not think a youth program involving running could produce so much paper.
But there are lesson materials, surveys, manuals, rosters, hand outs, envelopes, magazine clippings, index cards for games, and certificates that need to be sorted and prepped for Spring season.
Mckenna and I make a good team. We had a system with a rhythm and the time really flew by.
We organized and stacked, recycled, cleaned-out; it was a very productive afternoon.
I love being able to share this with her.

Embracing Hills

2011-12-19T15:48:00.001-08:00

As a runner, I have learned to embrace hills. When I get to the top, I change perspective, turn around and look back. It is this view that reminds me to celebrate accomplishment, to be glad for the challenge, to revel in the effort and to know that I am stronger for it.

Deception Pass 25K

2011-12-10T20:56:00.000-08:00

This event will soon be written about in publications as one of the most beautiful trail runs in America.

The registration write up went something like this:

Deception Pass is a dramatic seascape where the tidal flow and whirlpools beneath the twin bridges connecting Fidalgo Island to Whidbey Island move quickly. During low tides, the swift current can lead to standing waves, large whirlpools, and roiling eddies. This swift current phenomenon can be viewed from the twin bridges' pedestrian walkways or from the trail leading below the larger south bridge from the parking lot on the Whidbey Island side." Deception Pass State Park which is host to the race boasts equally dramatic "trailscapes" that mix dense old growth forest, beach front, mountain top, and grassy seaside bluffs into a delightful running adventure. The course snakes it's way through this small but bountiful park covering nearly every single inch of fun single track trails on both the north and south sides of the famous Deception Pass Bridge which runners get to run over twice!

They had me at dramatic seascape. I had clicked 'sign up' before the end of the sentence.

Trail running for me is the equivalent of Disneyland to a toddler: fun, adventurous, full of ups and downs-and in trail running, the cast of characters include the fluffy, the goofy, the princely, and the courageous.

Like Disneyland, it's the most magical when you get to share it with friends. In a 'wordle':

Words to Live By

2011-12-07T12:27:00.000-08:00

I Choose...

to live by choice, not by chance
to make changes, not excuses
to be motivated, not manipulated
to be useful, not used
to excel, not compete

I choose self-esteem, not self pity

I choose to listen to my inner voice
not the random opinion of others

Ready, Set, Reset

2011-12-05T11:08:00.000-08:00

I'm not quite ready to think about 2012.

2011 has happened in a galactic fast flash forward.

There was training and work outs and anticipating the next event.

There was work and to-do lists and errands.

There was college and cheer and music lessons.

A calendar with sticky notes and scribbles representing every color of the rainbow.

A hodgepodge of life appointments.

A sense of goals accomplished. A timeline of personal improvement.

It's been an incredible year. I'm not ready to leave it behind just yet-to start the process of planning what's next. I want to reflect, savor, and remember all the moments I was a part of in 2011.

Seattle Marathon 2011

2011-11-27T15:09:00.000-08:00

Seattle #4...Rain, Wind, PR

That was my Facebook post today.

I lined up today thinking I had accomplished two great goals this year (Mt Si and Austin 70.3). Today, I wanted this to be my fun run. No pressure. Just a tradition. The event that keeps me running through the fall to winter transition. The race where I see lots of friends and other maniacs on the course.

I started with the 4:45 pace group. I lost them on the bridge and Sonja, too. I waited a couple of minutes at the turn around, but I didn't see her. As I left the bridge to exit onto Lake Washington Boulevard, I had caught up with the 4:30 pace group. We saw the first runner heading North on Lake Washington Blvd toward the Arboretum. We were heading South, but we waved and cheered. I love running around Seward Park. It's like running through a forest surrounded by a lake. Just after Seward Park I got to see Shane. Since I am able to train on this route, I know the next few miles are the flattest, so I picked up my pace. I moved a head of the 4:30 pace group. I had mile splits under 10. At mile 18, my watch said 3 hours and change. My mind was racing...I actually might PR today. So I picked it up until Galer-Madison; the steep hill and continuous hill incline, then pushed through Interlaken. The rest is a blur. It's a little deceiving coming out of Interlaken. It still feels so far from Seattle, but at this point it's mile marker 23. And the 4:30 group had caught up to me. I stayed with them as long as I could. Then that little incline back toward Memorial Field-I had forgotten this hill. I was running out of u-m-p-h. I was very happy to see the big arrow pointing toward the stadium. I made it in at 4:31:41!

My first 70.3

2011-10-24T23:32:00.000-07:00

October 23, 2011. Austin Texas.

The event was well organized. This is my first triathlon with two separate transition areas. Three large plastic bags with drawstrings were provided. The morning bag for items to put in last minute and things you need after the race. Bike bag for helmet, shoes, nutrition, race belt, and to put the wetsuit in after the swim. Run bag for shoes, nutrition, and fuel belt. It was definitely cleaner in the transition areas and there was no over lap with the person next to you. I also liked this aspect because the volunteers pick up your bags and all your gear is shipped over to a final pick up place.

Swim: The water was warm, so I used my O'Neil wet suit-shorter on bottom and top. The water was calm and the sun was coming up as the waves went out. This is the best race swim I have had overall. I felt calmer and more prepared.

T1: I had a rough night prior to the race. Sick-vomitting, chills and slept maybe 2 hours straight. So I took my time in T1 and drank a half a bottle of gatorade and ate a Larabar. At this point, I was thinking I might not be able to finish the day, but I would at least get to ride my bike somewhere I had never been.

Bike: Texas has beautiful scenery. It's so different from what I'm used to in the Pacific Northwest. There were bridges and small streams, over grown brush, tumble weeds, estate type houses and churches, beat up trailers, abandoned cars and some distinct Hispanic communities. It was like a country music song unfolding as I rode along. The surface of the roads are quite bumpy and at the half way mark, I got off my bike and stretched my arms. The challenge that day was the high temps and wind. This was the first time I have felt myself moved over by the wind while I was on my bike. It feels a little scary, especially down hill when there are other riders around you. Despite the conditions, my bike time was what I thought it would be. As I rode into transition, I got to see my friend Sonja on her run. That was definitely a boost and I thought, I am going to finish today!

T2: By this time in the afternoon, the sun was bright and hot. I had water left over, so I just dumped it over me and started for the run.

Run: The run course was changed due to the drought conditions. Apparently the trail portion was cracked-raised in parts and sunk in others and the race officials deemed it unsafe. I had three loops ahead of me without shade. I think this was more of a psychological challenge than physical. I have run 13 miles before and I knew I could do it, but I had to mentally prepare for the monotony of three loops in the baking sun. The first loop was great and it felt good to stretch my legs after the bike. I started to get really warm and I heard someone behind me say I was swaying. I slowed way down. I had made it that far and it was a fine line between pushing it and over heating or jog/walking and making it to the end. The route went by the lake and it was extremely tempting to jump in and be done. The crowd support was amazing. People were handing out ice chips and one group of spectators brought a hose hooked up to a water cooler and made a little shower. The finish line approach was more of a shuffle. I'll always remember the song over the load speakers as I finished in the cool air conditioned arena.

There are moments when I still can't believe I did it.

Chelan Man Highlights

2011-07-18T23:36:00.000-07:00

1- First Oly

2- New wet suit, new bike

3- Something I know for sure- I have said I love rain so often that it has started to follow me around to all my events.

4- Lake Chelan is clear I could see the bottom of the lake.

5- Actually passing people on the ride

6- Running along the lake, looking down at the swim bouys and thinking "OMG, I swam that far"

7- Finishing 30 minutes sooner than expected

8- Sharing the day with my friend

9- Catching up on sleep

10- visiting the Columbia Valley Brewery

Packing Rituals

2011-07-15T07:59:00.000-07:00

Shane asks me what we are doing tonight. I say "packing."
"All night?" He asks.

Yes. I have a ritual when packing for a race. After dinner, I run to the store and gather my race nutrition. Pre-race: road trip snacks, FRS, Oatmeal, bananas, and a bagel. Race day: power gels & energy blasts and gatorade. Post race: Protein bar. I add my water bottles and fuel belt to the grocery bag and line it up in the garage next to my bike and wet suit.

Next, I start laundry and organize my closet. In between laundry loads, I do my nails and clean the bathroom. During laundry folding, I lay everything out on the bed, print out my tri checklist and start what Shane calls "packing"-putting it in the bag and suitcase.

I am defining and refining this method. There is something very calming about cleaning and organizing things. And in being thorough, I know I'm not forgetting anything.

Cougar Mountain Trail Race

2011-07-09T13:40:00.000-07:00

"Running is a free pass to friendship." -Benjamin Cheever

I won a free entry for a trail race from a Luna Chix benefit. So today, since I had 10 miles on the schedule, I signed up.

I love trail running-the solitude, the music provided by nature and the moments to enjoy the scenery, but I wasn't so sure I would like the race element added in.

As runners lined up at the start chatting and going on about the difficulty of the terrain, I almost bailed. Instead, I floated to the back of the pack and made a determination that I would enjoy the run and take my time.

Soon after the start, the crowd thinned and it was a beautiful run. The uphills were definitely steeper, more like a hike really, and there were logs to leap over and shimmy under, bridges to cross, and slopes like a slide. I'm pretty sure I was borderline anaerobic for the entire two hours.

The best result today-I made a new friend.

You Know You're a Triathlete when...

2011-07-05T23:47:00.000-07:00

This totally describes my life.

1.Going Commando because you forgot to pack underwear in your Gear Bag becomes normal

2.You Keep an entire second set of Toiletries in your workplace

3.Bonking’ is what happens when you run out of energy on the bike!

4.Food becomes known as ’Nutrition’

5.You now own more Race T-Shirts than regular T-Shirts

6.You tell your partner that you’d like to get away together for a weekend and then announce there happens to be a Race taking place in the same location!

7.All of you friends and family buy you running gear and give you “sports store vouchers” on your birthday!

8.Your MP3 playlists have titles such as “Get up and Train!” “Interval Session” & “Harden the f*** up”

9.Lycra becomes something to be proud of

10.You always have several Bike Water Bottles next to your kitchen sink

11.You always have more “Training Gear” in your laundry than normal clothes

12.Your Co-workers describe you as ‘Crazy’ on a regular basis

13.Almost all of your internet favorites are Triathlon related

14.You think cycling to and from ‘Running races’ is Normal

15.When you arrive back from training, your partner automatically hands you some food or a sports drink so you don’t get into a bad mood from low blood sugar

16.Showering 2 or 3 times a day is not unusual

17.You walk around all day wondering why people have been giving you strange looks. It’s only when you look in the mirror that you notice the ‘Goggle marks’ on your face that never went away! (Don’t worry about it Panda eyes)

18.You get worried about going out for drinks at night, in case it effects your training the next day!

19.You secretly think of holidays abroad as an opportunity for a ‘Training camp’!

20.You spend more on Race Entries than on Nights out drinking

21.You avoid telling your co-workers what you ACTUALLY did over the weekend because you know they’ll think you’re a freak!

22.You have an ridiculous T-Shirt suntan!

23.Your friends hate waking up with hangovers and receiving your SMS messages saying “Just had a brilliant 5 mile run – beautiful morning!”

24.Like a ‘Boa-Constrictor’ you slowly commandeer at least one entire room in your house for your ‘Gear’

25.When you see a new movie is being released on DVD your first thought is: “That would be good to watch on the Turbo Trainer!”

26.When you travel overnight you pack one bag for your normal clothes and another bag for your Training gear

27.Your bike becomes a true friend!

28.The smell of Deep-Heat makes you think of Race morning

29.You think it’s normal to queue at a portaloo with strangers while you all check your watches and dance from foot to foot

30.When you hear the word “transition” it triggers a Jason Bourne like reaction and you suddenly find yourself getting changed with a stopwatch in your hand!:)

Five Mile Lake Women's Triathlon

2011-06-18T15:37:00.000-07:00

I love Women only events. There's a great vibe and a bonding experience that only women can know.

We met at Sonja's house for the drive down to Auburn. It was raining. Not the usual Seattle mist, but pouring, drenching rain. Tracy and I considered turning around for a nice pancake breakfast, but we persevered.

It's amazing how the discomfort dissipates when you are in company with other women who are there to race and have fun. We shivered, got our bodies marked, racked our bikes and pulled on our wet suits.

The water was warm. It actually felt nice being in the lake. In fact, I enjoyed it so much, I swam way past the buoy. Twelve and a half minutes.

Wow, I had a difficult time peeling off my wet suit. Maybe it was the rain. Or the first-tri-of-the-season-out-of-practice kind of difficult. Three and a half minutes.

As I left transition, I saw my friend Wendy. We wished each other good luck and rode for the course. Rain. Brakes. Sliding. Cautious. Traffic. Damn it, dropped my water bottle. World Vision Building. There goes Sonja. Two loops. Is that my water bottle all smashed up? Someone walking her bike. Bummer. Focus. Transition coming up. Fifty five and a half minutes.

Transition two. Two minutes, sixteen seconds.

Running. This always feels awesome. Sweet. Familiar. 27 minutes. Which is rocking for me.

Sonja and Wendy are at the finish line cheering as I run in. We hug and turn around just in time to see Tracy.

Coffee and breakfast at Starbucks with my Triathlete friends. I'm lucky to have peeps who inspire me and keep me racing!

Mt Si

2011-04-10T14:08:00.000-07:00

This is it! My first Ultra and my event for Girls on the Run to raise money for scholarships.

Each mile is dedicated to someone I love, something I have learned, something I dream, and something I am thankful for:

Mile 1: Shane. Thank you for being there for me ALWAYS.

Mile 2: Amberle & Mckenna. You both inspire me everyday.

Mile 3: Sonja. My amazing friend, mentor and running partner. Thank you for doing this crazy thing with me.

Mile 4: My mom and dad. Thank you for teaching me unconditional love.

Mile 5: Friendship. The people we live for.

Mile 6: Running. For peace, clarity, health, fitness, great legs

Mile 7: Freedom. Something I will never take for granted.

Mile 8: Health. There has been colds, fevers, chills, but overall I'm healthy.

Mile 9: Education. "The key to unlock the golden door of freedom"...George Washington Carver

Mile 10: Girls on the Run...I love how the program helps build confidence.

Mile 11: Girls on the Run...And how this spills over to other aspects of the girls lives. "I ran a 5K I can also ____."

Mile 12: Girls on the Run...the ripple effect to the girls families

Mile 13: Girls on the Run...and the community

Mile 14: Girls on the Run...I love the community impact project. The girls are always so proud that they made a difference.

Mile 15: Girls on the Run...the parent and school support.

Mile 16: Girls on the Run...all girls are included. They are not left out because of financial hardship.

Mile 17: Girls on the Run...the friendships that are made between girls and coaches.

Mile 18: Girls on the Run...the lesson on positive self-talk. I continue to struggle with this.

Mile 19: Girls on the Run...the lesson on assertiveness

Mile 20: Girls on the Run...the lesson on Gratitude

Mile 21: Girls on the Run...we talk a ton about choices. Between action and re-action is the freedom to choose.

Mile 22: My home. A place to rest my heart.

Mile 23: Nature. How beautiful it is in the sun, in the rain, in the mist, in the snow, in the fall

Mile 24: warm, dry socks

Mile 25: bagels

Mile 26: Sonja's golden lab Lacie-our other running partner

Mile 27: For the guy in his 70's who keeps passing us...forever may we run

Mile 28: This trail and the many people who keep it clean and nice

Mile 29: Perseverance.

Mile 30: One More Mile.

Mile 31: A great run today! Celebrating this HUGE milestone!

Double Dose

2011-02-10T15:10:00.000-08:00

I've been sick twice already this year and it's only February. I've done my time with chicken soup and orange juice and staying in bed dreaming about running. Both times, it sort of ambushed me late at night: fever, headache, chills, sore throat, stuffy head. I guess this is my appeal to the gods that I have had my share of sick for now.
I was looking over my training log from last year and noticed I had a similar pattern. I know that distance running can depress your immune system. I'm fanatic about washing my hands and doing the anti-bacterial gel. I'm eating well. I'm active. I have a home office, so I'm not super exposed...well, there is the pool, but the chlorine level is so high it would instantly fry any germ...so, I'm wondering what I'm doing or not doing that is attracting colds/flu.

What do you do to stay healthy in the winter?

Training is set back a week. I had a solid 20 miler the last weekend of January. Now I feel that I'm re-building this week. Brick yesterday-spin and run and ran a good 6 mile tempo today. Yoga and swimming tonight.

Limitations

2011-01-31T14:58:00.001-08:00

"You can't do anything about the length of your life, but you can do something about its width and depth." -H.L. Mencken

I'm going to say something bold. I have come to believe that it is really our own self who imposes limitations and makes up rules for what we think we can or cannot do.

A friend shared with me this weekend that she has never run with me because she felt intimidated by the distance. We ran around Lake Stevens at a steady pace, just over 9 miles. When we were finished, she was talking about the next run.

I'm really blogging this part as a reminder to myself-especially when it comes to swimming-that I will improve my time.

I remember when I couldn't run a mile. Three miles seemed like a long way to run. I had a lot of doubts going into my first 5K; wondering if I had trained enough, if I was going to be able to run up the hill, and what if I was the last person and everyone finished before me? Marathon was something super athletes did. As simple as it sounds, I allowed myself to lift the limitation of what I thought I was capable of. I want to take that part of being a runner and make myself a better swimmer.

The Space in My Day

2011-01-26T15:03:00.000-08:00

"Running is the space in my day when I feel the most beautiful-when I don't feel judged by others. And that's what I want for all little girls."-Molly Barker

I love this quote. It's so true and ironically, runner me looks so opposite of the glammed-up image we have come to accept as the definition of beauty. Shane says I glow when I run. I don't know about that, but I do know it makes me happy.

Post-run today, I had a popsicle. I'm thinking it would be a great idea if there were popsicles for runners that would have all the electrolyte replacement of a gel. I just can't get around the problem of melting.

As I'm writing this, Amberle just came in- a little late. I know she's a grown-up now, but the mom me still worries sometimes. She says, "Mom, sorry I didn't call you, but I was running with Ellisa. She was having a bad day and I thought it would cheer her up."

Exactly, what I want for all girls.

Pieces

2011-01-25T12:33:00.000-08:00

My mom likes puzzles. The intricate ones with a thousand pieces or more. On any given day during my childhood, you could walk into our living room and there would be a puzzle in progress on a card table. She always started with the border because those pieces, with the flat side, were easiest to identify. Next, she would group the like colors and patterns together and make little piles around the perimeter of the border. During the elementary school years, I remember sitting with her and trying to fit in one or two pieces of a section she was working on. My favorite was a puzzle of a flower garden that could have been a postcard from Butchart Gardens. We had piles of green, yellow, pink, purple; bits of images that became sculptures and walkways.
As I grew into junior high and high school, puzzles were shelved, by now, the cardboard corners of the boxes wearing down, the seams splitting and the pieces spilling over, mixing up with other broken boxes. Just before I left home, my mom decided she would donate the puzzles to Goodwill and wanted to put the puzzles together one last time, to make sure all the pieces were accounted for.
We gathered the box with the garden picture and started to frame the border and sort the pieces. I noticed a larger piece right away. It was not to scale and appeared to belong to a picture of a puppy. Whenever I consider the piece of me that is a Trans-Racial Korean Adoptee, I think of that puzzle piece; carved from a different image, displaced, spilled over from a broken and flawed space into a foreign surrounding where there would always be this noticing of not belonging.
I obviously did not belong as a Korean child in an all white Mormon community. When I felt different, was confronted with the name-calling and racial attacks, and needed to talk to someone about how I was feeling-my parents would dismiss it and say that it didn't matter because I belonged to them. I remember times I would be so angry (think teen years) at them for making me into something I wasn't. Their response was to explain to me that I could have had a much worse life-living as an orphan.
I'm old enough now to understand that my parents did the best they could or knew how. I am also very grateful for now-this time in my life. I recognize I would not have THIS now if I had not experienced THAT past. I hope I'm not communicating regret or coming across as selfish; it's just that for all of my life, this piece of me, I've piled into different areas around the perimeter of who I am, because it hasn't quite fit and I have tried to accept that this piece doesn't matter. Over time, and the moving around of this piece-when I started my own family and the doctors asked for a medical history; when Amberle and Mckenna were born and I thought they had my nose or my eyes and I began to wonder about someone out there who had this nose and these eyes before me; when the girls had assignments in school to do projects about their heritage; when an American (white) friend adopting a Chinese baby asked me for advice-I realize, I need this piece. It does matter and most importantly, it is part of my story.

Practice Run

2011-01-24T11:28:00.000-08:00

The weather on Sunday morning was cold, but dry, so I decided to make the journey and practice on the Mt Si course. It's about an hour and a half drive and I packed a duffel with everything "just in case" it rained, snowed, I needed water, gatorade, extra gu, a change of socks, an extra hat, plastic bags...I think I packed less when I went to Thailand.

I found the Snoqualmie Elementary school easily enough, but the trail access was not marked. Google Maps shows a road from Park Street through the Meadowbrook Slough, that does not exist. It turns out, the entry point is through the golf course. The first mile of the trail runs between two separate golf courses. Hearing the crack of the club hitting the ball and seeing the grass peppered with golf balls, I couldn't help but wonder, statistically, what my chances were of making it through without getting hit.
At about mile four, past North Bend, the trail ends and picks up again across a busy highway. I probably got in an extra quarter of a mile running back and forth waiting for the traffic to clear. At this point, I felt a little like Frogger.

So, that's pretty much the warm up and the rest of the trail is beautiful, very peaceful and serene. There are spots you can see the river below and mossy branches arching over the trail above you. It definitely distracts from the fact that you are climbing up.

I was able to run close to half of the course. It's reassuring to be able to train on the trail. During the week, I can run on the Tolt and that is pretty similar terrain. I just need to get the fueling worked in.

Tea Party

2011-01-21T15:17:00.000-08:00

Shane gave me a tea pot and I am experimenting with loose leaf tea. Right now I have Dragonwell Greentea, which has a sweeter taste and I like a little orange in it. There are so many different flavors and mixes, this could be an experiment for life.

Health Benefits of Green Tea:

* May help boost the immune system
* Includes polyphenols which may help prevent the growth of certain cancers
* Soothes the stomach and digestive system
* Regulates blood sugar
* Lower cholesterol
* Contains 5-10% of the caffeine in a cup of coffee.

A Little Fall of Rain

2011-01-20T14:07:00.000-08:00

"Each afternoon I would run my demons hard until I left them heaving by the roadside." -
Christopher Solomon

I ran solo today. When it's cold and rainy outside and I'm sitting in my office shivering, my nemesis, doubt, tries to talk me out of running:

Doubt: Look at that rain and the size of those puddles-you don't want to be out there.
Me: **Sigh** well, the treadmill
Doubt: You hate the treadmill. Remember how you said three miles was the limit of going nowhere? You're supposed to run 6 miles today-that's double nowhere.
Me: You're right, I do hate the treadmill...and it looks so dark out there.
Doubt: And you'll be alone out there. Remember that self-defense class and the statistics on all the runners who are attacked when they are alone.
Me: Oh yeah...
Doubt: Well, stay in where it's warm and cozy and safe and there's a brownie left over waiting for you in the cupboard.
Me: **imagining the brownie I ate last night making it's way to my stomach and hanging out in the form of fat** Hey Doubt, prepare to get wet.

Doubt left me alone after the first mile. The rain felt good. Winter running can be the most challenging in terms of getting out there, but I know I need it.

Mt Si 50K

2011-01-17T15:28:00.000-08:00

I have signed up for my first ultra event, Mt Si 50K on April 10th. I'm reading a ton about training and fuel. The most common advice is to run back to back long runs on Saturday-Sunday. This weekend was the mileage build up, Saturday 8 miles with a pace group and Sunday 12 miles on the trail. I managed a swim workout on Saturday as well, building up that base from 800.

I'm investigating the nutrition aspect of this type of training. Dean Karnazes apparently eats whole pizzas.

More Snow, Another Brick

2011-01-12T15:08:00.000-08:00

My phone rang at 5:30 this morning and it was a recording from the school district with a message that school would be canceled. It snowed last night, but most of it was slush by this morning. It seems like the girls are missing more days this year without make up days.

The gym was so hot today, I think it would have felt better to ride and run in the slushy snow.

The Hood to Coast film was a success. All showings in this area were sold out. The relay is 197 miles, with a team of 12, each running 3 legs of 6-7 miles. It's on my dream list. Maybe next year or 2013. There's a lottery for it, so we'll see.

Tempo Pace

2011-01-11T14:37:00.000-08:00

I'm attempting to figure out my tempo pace. Today, over 7 miles my pace ranged from 9:16 to 10:52. Average pace was 10:04. I want to hold my tempo run of 8-10 miles under 10:00 and ideally at between 9:30-9:40. I have two routes that I'm going to time trial each week and monitor my tempo pace.

Tonight, I'm going to see the Hood to Coast film. I'm really excited. Looks inspiring.

Resolutions vs Goals

2011-01-04T13:25:00.000-08:00

Well, if your gym is like mine, it's most likely busier in January and February and then starts to get back to 'normal' in March. I would normally avoid the gym this time of year, just for that reason. But I'm finding it fun and interesting to see new faces and meet new members at the Y.

My resolution this year is to encourage people to get active, to stay active, and to be healthy. I say that generally, but I do have a particular person who I really want to focus my attention on this year. The goal then, in the broad sense, is to be an example of that myself, invite my person to workout, talk up events, try new classes, and plan a couple of cycling tours to look forward to.

In the new year, I also think it's important to look back and remember what you have accomplished. I started this with the intention of ordering photos from events I had participated in and making a real photo album. And then it got a little pricey (can't they just include a picture as part of the sign up fee). So I just did a screen shot of each event and merged them together using Paint.

Here's my 2010 looking back photo:

For 2010, I had several resolutions. #1-accomplished. #2-it was probably 10-15 new things...I tried snowboarding, some ethnic foods which were new to me, I learned to knit, I planted a mini-garden, joined an association for trans-racial adoptees, coached, made some jewelry, took a ceramics class, finished a century, learned to make a Korean dish, went thrift store hopping with Amberle, and sky aerobics. #3-I'm closer to finding out my color. I know I want to work with kids in the age group of 8-12 and I know I love coaching. #4-I looked into climbing Mt Rainer and the time and cost is a little much for me at this point in my life. But I won't write it off just yet.

Breaking in Winter and New Running Gear

2011-01-02T13:53:00.000-08:00

Ran 6 miles with Amberle today in my new shoes. According to Shoe Dog, these are the lightest training shoes without being minimalist. I like light. And I want to ease into some barefoot running this summer. It's interesting to note that Shoe Dog found my foot strike to be normal (meaning I don't supinate and pronate after all) and my arch to be normal. I'm feeling pretty good about all the normal.
I also got to try out new flasks for my Amphipod fuel belt. My old ones have started leaking and falling out of the holder. A fun thing about running in the winter is that the water is colder after your run.
Shane gave me some new head bands for Christmas that have a spot for your ponytail. Hi-five to whoever thought of that.

My Body is in the "Shop"

2010-12-09T16:51:00.000-08:00

I took a long break-a week and a few days off. I did a short 4 mile run Sunday and decided I'm going to use this month to work on strengthening my knee, hips, and glutes. I ran a mile warm up then did lunges, step ups, and hip abductor/adductor sets on the pulley machine, some upper body sets, then finished out with two miles on the treadmill.

Tuesday I swam with the masters at the Y. Marc had me use the pull buoy and the swim paddles for half the time and that was a good work out. I'm still kicking a lot for power and need to work on using my arms more. The swim work outs are late (8:30-10:00) but worth it, so I'm trying to fit my running/cycling in at lunch so I can get some sleep.

Girls on the Run 5K

2010-12-08T13:40:00.000-08:00

Yep, I couldn't sleep the night before. I packed and re-packed my bag, added a few extra shirts and jackets in case any of the girls forgot, fretted a little over the running buddy list (long story but in short, we were short a few buddies. I ended up recruiting my girls and friends at the last minute. Luckily it all worked out!) and prayed that it wouldn't rain too much.
Wow, it was cold. I met my running friends at the Y and carpooled to Seward Park. We checked in with the race director and picked up the materials for our team. I was thankful for the hand warmers. Amberle and I ran around a little to warm up and by the time I got back the girls had started to arrive. We pinned race bibs(everyone had a #1 on their bib), took photos and made sure everyone had enough layers. Our team was the first to line up. I have never been at the front of a start line, so I stood on a big rock and turned to look behind me. There was a sea of girls with melon colored shirts, smiling and talking and getting ready to run. And it was one of those moments, I wish I could freeze in time, or book mark somehow and come back to it...where the past, present and future merge for an instant and I feel like this is where I'm meant to be, where I belong, and where I want to go. And off I ran, with my running buddy Luna, feeling like it doesn't get any better than this.

Community

2010-12-03T16:39:00.000-08:00

"The greatness of a community is most accurately measured by the compassionate actions of its members."-Coretta Scott King

This week we talked to the girls about community. I was impressed to learn how many of them had given time and resources to shelters and to the Children's hospital.
For our community project, we made photo frames, cookies, and holiday cards for a senior living center and retirement home.

The girls had a fun time, I just wish they could have gone to the center and spent time with the people there.

Tomorrow is the big 5K event for the girls. I'm so excited, I'm not sure I'll be able to sleep tonight.

Learn.Dream.Live.Run

2010-12-01T12:35:00.000-08:00

What's up in 2011?

The triathlete-me wants to do Lake Stevens 70.3 this year
The maniac-me wants to run 6 marathons in 6 months and level up to silver.
The runner-me wants to explore more trails this summer
The adventurous-me wants to climb Mt Rainer

Learn
This year I learned a lot about focus and how it feels to over-train. I found myself wandering into others dreams and training plans. In spring training I took on too much, too soon (really key) by throwing in Seattle to Portland,a back-to-back century and ended up camping instead of riding.
My goal was Maniac Qualification, 3 marathons in 90 days, which I accomplished.
This year I will choose one big event and one training plan...

Dream
So my 2011 calendar consists of one race...Lake Stevens 70.3 on August 14. 2011.
Ambitious? Yes, considering I have completed only two sprints. Couple that with a hefty but vague (at the moment) college commitment and it may be too much to take on this year in terms of time and money. My plan is to keep training and re-evaluate in March when I know where Amberle will be landing.

Live
Endurance... I love it. I'm addicted to it. I thrive here.
In order to be race ready I need to:

-cut my swim time in half
-get a full wet suit
-get a road bike
-Complete one sprint with a half mile swim and one olympic distance

I've also come to really get how life is about balance- in relationships, professional life, spiritual practice, and giving to the community.
People have said it to me, given me advice, I've read books, but it's a lesson I have had to learn in my own way and will probably be reminded of often.

Run
Running is a great analogy for life: you get out of it what you put into it; sometimes you do it just for the joy; it's never easy, but always worthwhile.

Here are my specific run goals:
run a half under 2:10 (PR is 2:08)
run a full under 4:30 (PR is 4:36)
run a trail specific event

Seattle Marathon 2010

2010-11-29T07:50:00.000-08:00

Thanksgiving week was a little crazy weather-wise. It snowed, the roads iced over, school was canceled, Amberle's job shadow was canceled, cheer was canceled, Girls on the Run was canceled, my concert was canceled and for Thanksgiving we stayed in, kept warm, and played board games. And I iced my knee and decided to run the marathon.

Thursday night it rained and warmed up and all the snow washed away. I don't know how we get so lucky that the weather works out just right for the run, but I don't believe the Seattle marathon has ever been canceled.

There are so many things I love about the Seattle Marathon.

-It keeps me running through the holidays.
-It's local-I can sleep in my own bed
-Lots of maniac support
-The course is challenging, but really pretty

I managed a two minute negative split which is a first for me. Although, my overall time was longer than I really wanted, I felt strong and was just happy to be running.

Celebrate Gratitude

2010-11-24T11:08:00.000-08:00

"There are two kinds of gratitude: The sudden kind we feel for what we receive, and the larger kind we feel for what we give."
- Edward Arlington

I’m grateful for freedom

I’m grateful for love

I’m grateful for Shane

I’m grateful for Amberle and Mckenna

I’m grateful for compassion

I’m grateful to be a runner

I’m grateful for my health

I’m grateful for education

I’m grateful for friendship

I’m grateful for music

I’m grateful for grace

I’m grateful for forgiveness

I’m grateful for a place to call home

I’m grateful for work

I’m grateful for choices

I’m grateful for rain

Happy Thanksgiving!

Running Through the Halls

2010-11-19T07:58:00.000-08:00

It's been a busy week with Girls on the Run. Tuesday we had our practice 5K. The curriculum suggested bringing music for the girls to dance around to before beginning the run. I checked with the other coach asking her if we should do music because there is a teacher next door to the classroom we meet in who has made it clear she doesn't approve of the noise level and she doesn't approve of us being there. We decided to skip the music, because we don't want this teacher to complain to the school and have the program denied in the Spring. On my way over, Caitlin sent me a message that said 'so, teacher next door is currently blasting WE R FAMILY and I can hear her students singing along.' I was laughing so hard I almost had to pull over. Imagine your grumpiest teacher rocking out to Sister Sledge.

The girls met their running buddies. These are women from the community who volunteer to run the event with one of our girls. We brought snacks and balloons and sidewalk chalk to decorate and write fun, motivational words on the path they were running. The girls had a blast. And it was encouraging to see some of the girls, who sort of walk during practices, picking up the pace and I really think, surprising themselves at what they have. Even though we are emphasizing the effort, it's hard not to proud of the girls who finished in like 20 minutes.

Yesterday it was cold out. The kind of cold that hurts your throat when you breath in too quickly. So we stayed inside. Although, the school has given us permission to run in the halls in case of crummy weather, it felt so rebellious. We did intervals from one end of the school to the other. I so wanted to ask teacher next door if she could pump up the volume.

Pineapple Classic 2010

2010-11-18T08:44:00.000-08:00

Friday night it rained. I woke up at 2 and it was still raining. In the dark, I managed my way to the closet, felt through my wardrobe for the slick, cool feel of my rain jacket and packed it in my duffel. Went back to bed with visions of mud and monkey bars running through my head.

This is my first Pineapple Classic.The event has grown so large that the venue moved to North Bend. It has it's pros and cons. PROS: lots of parking, more participants, plenty of mud, the misty atmosphere with Mt Si as a backdrop...CONS: it's a working farm and the barn really stinks. Kind of takes away from the enjoyment of the luau. The race waves are scheduled through 1pm. It's an all day event for just 3 miles of running.

Overall, it's for a great cause. The obstacle course is fun. The costumes were great. A couple of guys came in their wetsuits. There were Ninja turtles and eskimoes. I was jealous of their warm coats.

Over the Bridge, Around the Island, Across the Pond

2010-11-08T15:25:00.000-08:00

There are times I'm surprised how far twenty miles can actually take you. And there are times I'm surprised as in, "that's it...I want to keep going, but if I don't turn around soon, I will have run a marathon today."

That's what happened on Sunday's run-started in Bellevue at the Nature Reserve, ran over the I-90 bridge and around Mercer, then continued across the 'pond' to Lakeside Ave which is part of the Seattle Marathon course. I had planned to run up to Madison and over to the Arboretum, but by the time I made it to Leschi, my watch said 17 miles and by the time I got back to the Nature Preserve, it was twenty three miles. Maybe it's time to go for a 50K.

My First Flat

2010-11-01T13:02:00.000-07:00

Is there ever a convenient time for a flat? I guess my answer would be-as long as it's not during a race. Luckily, I was riding with a group in downhill mode and noticed it immediately. We were close to a parking lot/shopping area where I could pull over and take cover from the rain. I was so grateful for the help of friends. Even though I have taken a couple of bike maintenance classes, I think I need to practice changing a flat until it's as familiar as brushing my teeth.

Sometimes we are motivated by what we don't want to happen:

Girls on the Run-the Progress Report

2010-10-22T11:32:00.000-07:00

We have a new girl on the team and I wondered how she would feel and fit in as we are three weeks into the fall session and the girls have started bonding and forming friendships.
We asked the girls to introduce each other and take turns telling her about what we do and what it means to be a Girl on the Run.

We have covered some great material. We discussed replacing negative self-talk with positive self-talk. This lesson included a fun, symbolic activity where the girls wrote on index cards all the bad stuff that they sometimes think
inside and they would run around the track and put it into a big 'Negative' trash bin, hopefully throwing it away for good. Then we replaced those cards with positive expressions and the girls would run around and share those with anyone they passed while running. I was alarmed to see how many girls wrote 'I am fat.' These are 3rd, 4th and 5th grade girls. And I realize how much Girls on the Run
is needed to combat all the artificial programming of what is considered beautiful. It was inspiring to see the difference in the girls
as they started running on positive...a lesson I know I need to remember.

One of the main messages of Girls on the Run is choice. As we talked about nutrition and fueling a healthy pace, our physical and emotional health, the application is, we have the freedom to choose. There was a particular statement in the emotional health lesson that I highlighted in bright pink:
"there are no good or bad emotions...it's how we respond to the emotions we are feeling that is good or bad."
It's a statement that is logical, but I know I am guilty of thinking things like..."I shouldn't feel like this" or "It's terrible to be upset, mad, angry, hurt" or the big societal taboo "that feeling is politically incorrect." We encouraged the girls to write in a journal when they feel down or sad or to talk to someone they trust, both choices that recognize and define the emotion.

Yesterday we talked about beauty. We traced the girls on large sheets of paper and helped them write inside their silhouettes all the things that make them beautiful. I looked over at Lennon (the new girl) and she had written, "I'm supernaturally weird."
I think she is going to fit in perfectly.
I hope this imprint will stay with them long after they graduate from Girls on the Run.

Girls on the Run

2010-10-01T09:27:00.000-07:00

This is my first season coaching for Girls on the Run.
It's a beautiful thing-the laughter, the energy, the friendships; I love that this program teaches girls to live life and to be who they really are instead of morphing into what they perceive others want them to be.

Labor Day-Swim, Bike, Run, Kayak, Hike

2010-09-03T09:15:00.000-07:00

Is it really September?
School has started and it's always a little challenging getting back into the pace of a structured schedule. Homework, activities, dinner, errands, cleaning and fitting in the evening workout.
I'm feeling like Mother Nature is racing through summer this year, attempting some all out sprint toward fall. Maybe I'm considering it by my swim progress and I want a few more weeks of lake time. Maybe it's Amberle applying to colleges and I want a few more weeks of quality shopping and chick flick nights before she sets out to change the world. Maybe it's the numbers on the calendar adding up to another birthday. Mother Nature does not believe in walk breaks. Before she hits the finish banner and the leaves starting changing color, I get one long outdoor weekend to fit in as much swimming, biking, running, kayaking and hiking as I possibly can.

Peace

2010-08-12T14:42:00.000-07:00

I have finally made peace with my family...my mom, my brother, my sister....twenty years after running away from home. I think we have all reached an age where we accept that we cannot change each other. I can't make my brother be responsible for his own life and stop playing the victim; I can't make my mom see that she is enabling the situation or make her stop viewing me through her religious microscope; I can't make my sister go back to school and do something more than fast food. And they can't change that I have left the Mormon church and that I will never fit that mold or return to Utah except to visit. I have to say, it's so freeing.
I was thankful to see my dad. He is doing much better and the doctor said his heart is fine. He's starting to walk in the mornings and I got to spend some time with him walking around his neighborhood and listening to his stories about growing up and how he wishes his parents could be there now so he could ask them for advice. I saw my dad in such a different way.
I realize now that I have kept the girls from knowing their extended family...grandparents, aunt, uncle and cousins. I didn't mean to really, I wanted the girls to grow up free of religious dogma, free of the prejudice that brings and free to make their own life choices. I also realize, in a sense, my parents raised me the only way they knew how.

Going home

2010-07-26T15:40:00.000-07:00

I got a call from home saying my dad is very sick. His blood pressure dropped so low they anticipated a heart attack. At present, he is steady and doing better. It has been said that the greatest of all gifts is love and that the greatest expression of love is a man who would lay down his life for his family and friends...I can't think of a better way to describe my dad. While growing up (and still growing up) and trying to figure out what I can put my faith in, I know for certain that my dad loves me. I'm on my way home so I can make sure my dad knows that I love him too.

Wildflowers

2010-07-01T16:10:00.000-07:00

Ran with Amberle on the North creek trail today and found these beautiful wildflowers. I love the color contrast and the scented breeze as we passed.

I'm having a lazy week...Monday swimming, Tuesday swimming, Wednesday bike ride with the Luna Chix, today a recovery run and weights and tonight I'm going to see Eclipse with my girls.

Rock-n-Roll and Mountain2Sound

2010-06-29T09:20:00.000-07:00

We had a fun race weekend starting with Amberle's first half marathon on Saturday.
We woke up at 3am to carpool then catch the first shuttles from Westlake to the race start. Runners from last year strongly recommended going early because the buses got stuck in traffic and there was a significant warm up involved...one to two miles. I thought it would be better to arrive early and spend the time fueling.
The bus dropped us off at 5:30. I should rewind and say that packet pick up was fine. There was a board with everyone's bib number and she was listed right above my name. So, 5:30 and the scheduled race start was 7am. We had some bananas and Cytomax and chatted while in line at the HoneyBucket, which pretty much passed 45 minutes.
Our corral started moving around 7:35. The weather was perfect, high energy in the form of wall-to-wall (or curb-to-curb) runners, and lots of crowd support, aka cowbells. The bands were ok, but nothing to blog about. We ran the whole course, walking through the water stations and took one potty break which pumped up our time about seven minutes. Amberle ran all the hills and finished strong. I think the fatigue set in when the five pound medal was put around her neck. A symbol of all the weeks of training, getting up early when she wanted to sleep in, going to bed early on Saturday night instead of staying out late with friends, the drills and yoga that her mom insisted would help her be a stronger runner, running in the rain and mud up the Tolt, and the deep conviction that when you really want something for yourself you can make it happen. For me it was a dream, a wish granted, that one day my daughter might want to run with me.
And post race we partied and napped like rock stars.

Sunday was my first relay race.
We started out at North Bend crewing for the mountain bikers. This was an interesting start. The riders lined the bikes up to the side of the trail and then there was a little run out and back involved, so it was really like the first event in the relay was a Chinese fire drill.

This was also my first time meeting the Lady Outlaws with the exception of my friend Sonja. I was so impressed with our team. Sharon is 60...I hope I'm as fit when I grow up. Dawn has won several kayak events. And of course, Sonja has completed a couple of Century rides. Gulp, no pressure or anything. I'm just a runner.

The amazing thing is some participants did the full course alone. 100 miles solo...mountain bike 17 miles, road bike 43 miles, kayak 12 miles, run 13 miles, sprint 6 miles...imagine that training plan.

My leg was familiar...the trail I love to run and I'm glad the funds for this event will help improve it for future generations.

Packet Pick Up-Strike Out

2010-06-23T17:11:00.000-07:00

I'm dreading packet pick up tomorrow. It's not feeling like Rock and Roll at all. More like Moody Blues or Quiet Riot. But onto the baseball analogy...

Strike One-there is a silly policy that every walker/runner has to pick up his/her own packet-ID is required. The event is sold out. There will be an estimated 27000 athletes making their way to the Qwest Event Center for the Expo. Since the race is on Saturday, this involves scheduling time off work.

Strike Two-there's some mix up with Amberle's registration. I have my credit card statement showing that I paid and she's on the e-mail list for the event, but we can't find her in the database. In the e-mail instructions, there's a **special** table where we have to stand in line. Because this detail made it into the e-mail instructions, I'm sensing a long line.

Strike three-the Mariners are playing tomorrow. $30 for parking. Traffic, traffic, traffic...ugh...ugh...ugly!

Ok, I had to get that out. I'm trying not to to vent it in front of Amberle. This is her first half marathon and I want it to be an AWESOME experience for her.

There should be a t-shirt, "I survived packet pick up"

New Watch Garmin 310XT-Review

2010-06-22T16:34:00.000-07:00

I like this Garmin and that is saying a lot because I'm into simple and I'm not a gadget person. Buying anything electronic, involves time spent downloading and reading a manual, usually software, and then you have to register the product and think of a username and password for the new website that you will remember later, and I would rather be running :)

Once I figured out how to charge the battery (seriously, three components are necessary for this step) the rest of the set up was a breeze. The GPS signal picks up right away and the heart rate monitor is paired.
I have one swim, one bike and one run workout stored and transferred to the Garmin Connect site.

I am still reading up on the data fields. There are 40 choices and that is possibly TOO many.

Two things I was kinda bummed about:
1- No cadence monitor. The sales guy at REI said it was included, but it's an accessory.

2- Size. I have a small wrist and the width of the watch is almost the same, but it is snug.

I have retired the old Garmin. 102 was a great training partner and will always have a special place in my heart because Shane gave it to me when I first started running.

Chuckanut

2010-06-21T15:19:00.000-07:00

I just love the name Chuckanut...and if you say it really fast it has an Asian feel, though it's a native word for "Long beach far from a narrow entrance." For Father's Day, the girls and I went hiking with Shane. We peered out at the drizzly day and almost decided to stay in and make him chocolate chip cookies instead. But we have learned that even though it's raining at home, it could be just cloudy and even sunny in the next neighborhood. We packed a lunch and set out North on I-5 to SR 11 through some farmland and flat stretches. It was cloudy, so the mountain was covered some and as we approached Chuckanut Drive, it seemed like a completely different place. This area of Washington is so amazing-the mountains and the sea so close. We took the Fragrance Lake Trail, which is a good mile or so steadily up. The trees here are so tall that sometimes it seems like there are no branches until you lay down and gaze up.
This is a picture of the roots of a tree that fell over.

The trail circles the lake and has little benches to sit on for lunch.

We ended the day exploring the bay at Larrabee State Park.

One More Mile-Maniac 2608

2010-06-10T15:19:00.001-07:00

I'm official...Maniac #2608. It's an uncanny resemblance, right?
The race Sunday was fun, full of surprises and now I can't believe it's over.

We celebrated with champagne and cheesecake...I feel like I couldn't have done this without the girls and Shane cheering for me and being at the finish line.

For recovery, I'm reading this book called "Once a Runner." Very inspirational and I love this quote:
"What did he eat? Did he believe in isometrics? Isotonics? Ice and heat? How about aerobics, est, ESP, STP? What did he have to say about yoga, yogurt, Yogi Berra? What was his pulse rate, his blood pressure, his time for the 100-yard dash? What was the secret, they all wanted to know in a thousand different ways the secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as it did with that most unprofound process and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?"

The Jerk

2010-05-19T11:54:00.000-07:00

Had a great run on the Tolt last night, but when I arrived back to my Jeep, I found that some jerk had smashed in the passenger window. The jerk took my other keys...mailbox and scooter, and maybe my address from my vehicle registration.
The jerk cost me at least $240 in repair work (there will be more because the auto-mechanism that lifts and lowers the window was broken)plus time reporting the incident (20 minutes on hold with the police department), and checking with my insurance company.
I'm trying to focus on the fact that this was relatively minor. I wasn't physically hurt and nothing of value was taken. But some jerk is out there, doing this to other people, leaving a mess that other victims will have to pay for and clean up.

Eugene 2010

2010-05-04T10:04:00.000-07:00

"Forget regret-or life is yours to miss" -from RENT, Jonathon Larson

My Tri coach once advised to write a race strategy. Detailed. He would say, "I want to read it and be able to visualize what time you will get up, what you will eat for breakfast, what color socks you will pack, how your transition area is situated and the way your race is going to play out as if I'm you."
My race strategy for Eugene looked a little like a programming flow chart...if this, then:
If dizzy before mile 6...then don't hurt yourself, it was a good attempt given the past few weeks.
If dizzy at mile 9, then head for the split off and run the course for the half...work out the confusion later.
If dizzy at mile 13, then take a walk break, drink, Gu, and keep repeating, I'm halfway done.
If dizzy at mile 16, then take a walk break, drink, Gu, and think about Amberle running next to you and how far her training has progressed.
If dizzy at mile 18, then take a walk break, drink, GU, and start making a mental list of all the things you are thankful for.
If dizzy at mile 20, suck it up...No regrets...the only thing that is keeping you from finishing now is if you pass out.
Somehow that worked-at each marker I felt a little more determined to press on.
Everything is kind of a blur-trees, park benches, flowers, the river, Mainstreet in Springfield, brew pubs on six corners, lots of green shirts, water stations, and Hayward field coming into view.

I'm two-thirds of a maniac :) One more race to qualify.

Final Four

2010-04-29T16:35:00.000-07:00

"Runner's High is still legal in 50 states"

I read that on a calendar somewhere.
Last run pre-Eugene, going to Laughs tonight, sleeping tomorrow, driving Saturday...down the coast to Eugene...just in case you were wondering ;)

Trying coconut water today as advertised in RW. I think that must be on the list "You Might be a runner if..."

...you have tried all the products advertised by RW.

Fifteen

2010-04-20T15:07:00.000-07:00

I ran 15 today...slowly and I walked a LOT. Trying to remain calm about the upcoming event. I'm pretty sure I can finish, just not in the time I wanted. Eugene is hailed as flat and fast, but the course is open for seven hours and that's a 16 minute/mile. I hope it doesn't come to that.
The vertigo seems to be going away. I just have it when I first wake up for about an hour and then at night when I'm getting ready to sleep.
Amberle is doing great with her training. She is up to 8 miles at about an 11 minute pace. She held that steady on our run Sunday.
Breaking in new shoes...I bought my last pair in August. I don't know why I put it off so long. It's just taking the time to find the right fit. I love Saucony, but it seems like they tweak the design every spring and fall.
I ended up with ProGuide 5-some arch support, less flexible in the sole, but more motion control.
Looking at my last pair, I pronate on the right and supinate on the left.
That's the first thing I will say if I'm ever pulled over and asked to walk the line.

FRS

2010-04-19T10:04:00.000-07:00

Since training for multiple events, I have become more interested in food, and combinations of food, for fuel as well as for recovery and healing.

I also like to read over the nutrition sections of Runner's World and the Triathlete magazines and sometimes I'll clip an add for a product and give it a try.

I have seen the promos for FRS everywhere. The product contains concentrated amounts of quercetin, which is an antioxidant and found in foods like blueberries and apples. The claim is that quercetin triggers the body's cells to produce
energy in a natural way.

In reading over the literature, I am most interested in this:

"An independent, randomized, double-blind, placebo-controlled, cross-over study showed that when 12 healthy active (but not highly trained) men and women consumed 500 mg of quercetin in an enriched drink mix twice daily for 7 days, they experienced a 13.2% increase in endurance and a 3.9% increase in V02 max."

I found a formula and test to measure VO2 max so I will try it out for the next two weeks.

Freaky Friday April 9

2010-04-15T15:55:00.000-07:00

Friday morning after Spring Break and a trip to Ocean Shores, I woke up to the alarm and rolled over for the routine smack to the snooze button. But this morning was different-the room would not stop spinning. I felt like I was in the middle of one of those merry-go-rounds that you used to see at the park until, like the teeter-totter, it somehow got declared unsafe. If you don't believe in miracles, consider that I made it through childhood without a car seat, plugs for the electrical outlets, or a bike helmet. Honestly, I think I need those things more as an adult.
So, after a miserable weekend of dizziness, nausea, vomitting, repeat...I made it to the doctor on Monday.
I have a little side rant about the whole experience. After some quality time in the waiting room, I got to wait again in the clinic room. I poked around, of course, because sitting still made the dizziness worse. I read all the colorful signs about blood pressure and how anti-biotics may not be the answer. I read about ADD, which I'm convinced I definitely have, and then moved on to pacing with a Smithsonian magazine. I had flipped to an article about mummification when I came across this little sign scotched taped to the wall that read some thing like this:
"Please limit this office visit to one or two symptoms. The Doctor's time is valuable and our schedulers would be happy to work with you to schedule another visit."
WTF?
So I peeled off the sign and stuck it in the Smithsonian, retrieved a notebook from my bag and began to make a list of all the aches and pains and medical concerns I have had over the past several years when I have not had insurance or the luxury to waste a doctor's time. To be considerate, I grouped them together...the things that might be related...and I still had five minutes to spare before the doctor actually graced me with his presence.
Kudos though, to Dr. Bacon, because he was very patient and listened to all my concerns, including the latest about adult ADD. It might have been the vertigo, but at one point, I think he was actually glancing about for the sign.
I left with a prescription for meclizine (which you can actually buy over the counter) and the voice in my head...there's really nothing more we can do.
The nausea has subsided, though I'm still dizzy and every day life has become a bit of a challenge. Sitting and sleeping presents the largest problems because that's when the 'internal merry-go-round with no off switch' decides to go for a spin.
I did manage to run 3 miles this morning. Eugene in two weeks...how little can I run and still do the event? One day at a time...

YRCM 2010

2010-03-28T11:08:00.000-07:00

“Pain is temporary, but pride lasts forever”

Marathon #4. Every marathon is unique and presents its own challenges.
Yakima River Canyon is the most challenging course I have run so far, but also the most amazing in terms of scenery and the enthusiasm from other runners.

The event was on a Saturday, so I left work a little early to drive out; two and a half hours from North Seattle. I mis-read where the event headquarters would be. I thought it was at the Days Inn in Ellensburg (where I was staying), but it was actually in Selah at the civic center. It turned out great, because we checked in and drove the course on the way. The canyon is beautiful. There's a stark contrast between the sky, the rocks, the hills and grassy areas and the river flowing through.
We made it to the pasta dinner, a little late, but I got my packet and stayed to listen to the guest speakers. The event is organized by two marathon maniacs (the Dolphin's) and they are 80...yes, 80. I hope I'm that energetic when I get there.

What I loved:
-Everything was so well organized, especially for out-of-towners. Most accommodations have a fee for late check out or charge another night. The organizer arranged for showers(soap, shampoo and towels) and transportation so you could check out early and not have to drive home smelling like you just ran 26.2 miles.

-The race started a block from the place I was staying. I actually got to sleep until 6.

-The pasta dinner was $7

-Scenery...reminded me of New Mexico and the desert. I still love the green of the Seattle area, but variety is always welcome.

-Friendly runners-hugs, pats on the back, hi-fives...really makes the miles enjoyable.

Challenges:
-regulating my body temp. In the shadows of the canyon, it was chilly, but a lot of the route was directly in the sun. It was a constant cycle of sweating-chills.

-water. I read on a Runner's World post that the race had water every mile. The person posting said to be careful about water intoxication. So I didn't bring my fuel belt...BIG mistake and my own fault. I started to get dehydrated at mile 15, cramping in the quads and muscle spasm in my left calf at mile 18.

-slant of the road...well, the canyon is winding and at the different curves in the path, the road level of the road would shift. I believe it's called camber. I could feel it in my hips. I'm not sure you can train for that.

The BIG Bummer:
My friend, who has been training with me through out the winter, found out she tore her IT band completely from the bone. Depressing and disappointing and I missed her out there.

I am proud of this marathon...it was tough, but I made it...and 26.2 miles is still a long way to run.

Heart Rate Monitors

2010-03-10T21:52:00.000-08:00

I'm reading up on heart rate monitors as a training tool.
I recently attended a bike seminar where Sally Edwards was one of the guest speakers and, surprise, she spoke mostly about triathlon training.
Her program is designed around training to your heart zone and she's developed a system for calculating it and then a model for phase training: base, endurance, strength, interval, speed and power.

It does make sense to have one to gauge when you can truly push versus when you are just feeling tired.

Another aspect, is if you measure your heart rate in the morning and it suddenly goes up, it's a sign
of over training.

I'm told I have a very low resting heart rate @ 45 beats per minute. I once worked with a personal trainer and we couldn't get my heart rate above 80. At the time, I thought I was just really out of shape. After researching,
I think I may need to monitor it in all three sports and daily to get a better overall reading.

Kick Harder

2010-02-25T10:48:00.000-08:00

I found out via Amberle's boyfriend that a new YMCA opened in the area (well the next county North). I called and e-mailed right away about lessons.
Just a re-cap on past efforts to sign up for lessons: I have now been on my YMCA's wait list for lessons for almost a year. And the community pool requires you to camp in line before midnight for registration. After two Grande Americanos and a line that would rival Disneyland, I found the nearest bathroom then drove my sleepy self home to bed.
Well, I'm now in, at the new Y, and even though it's a little bit of a drive, it's going to be worth it! Maybe in the summer when it's lighter out, I can ride my bike there and back.
The good news from lesson one: my form is good. The work on news: the instructor said I need to kick more. Which is funny because when I started TRI training, Marc said I kicked too much. I guess I've come full circle.

Morning Monsoon and the Beer Song

2010-02-16T14:34:00.000-08:00

There is nothing like a sudden down pour to help your tempo run. Well, maybe the beer song, which I also use as my "talk" test when I need to determine if I'm pushing enough. And it works, because I run faster so I can have beer.

Think of Do-ra-mi (from the Sound of Music) only this version is much cooler:

Dough, the thing that buys me beer
Ray, the guy who sells me beer
Me, the one who's drinking beer
Fa, a long way to the john
So, I'll have another beer
La, la, la, la, la, la, beer
Tea, no thanks, I'm having beer

Cheers for singing the beer song in the rain

Running Bare

2010-02-03T12:54:00.001-08:00

I'm hearing a lot about barefoot running lately. Active.com and Runner's World have posted articles stating there's a difference
in the way your foot strikes the ground, minimizing impact. So I tried it. I ran a couple laps around a school soccer field.
Besides my feet being cold/numb, I couldn't feel any difference. Though today, the bottoms of my feet are tender and my ankles
feel stretched.

I have a definite concern that I might step on something sharp or something squishy.

It will be interesting to follow this trend.

Snowboarding 101

2010-01-25T13:22:00.000-08:00

It's an interesting circle in life when your kids can inspire you to do things you would probably never try. It's also interesting, the paradox of the unknown; both scary and exciting. Saturday was International Ladies Shred day, which is a global event to get girls into snowboarding. Friday night, I spent quite a bit of time on You Tube reviewing snowboarding videos. It's a whole new world-the gear, the terminology, the skill set, the muscles I'm obviously not using, and the rush...when you finally get going, standing up and you can feel the glide of the board over the snow, sometimes touching, sometimes hovering, sometimes flying.

Eat and Learn

2010-01-18T09:15:00.000-08:00

This week, I sampled Ethiopian cuisine. I was curious from the moment I read a review in a travel magazine. Honestly, when I thought of Ethiopia and what they might eat there, I pictured canned spam or Campbell's soup because wasn't Ethiopia the place where we sent aid in the 1980's? That was really my first decade of global awareness, though admittedly a very sheltered one.

Almost everything is served on a round, flat bread called injera. It looks like a pancake and tastes like sour dough. A side of injera is served to scoop the wat(stew with onions and lentils), which is served in the middle (no chopsticks, forks, spoons). I ordered the chicken wat and the flavor was amazing. I could taste coriander and ginger and it was spicy without too much heat.

Also tried an Ethiopian beer (that's a given). The label said Harhar and it was sweet and light like a hefeweizen.

Slo-Mo

2010-01-05T14:29:00.000-08:00

Are Yassos making me slower? I have been going to the track on Tuesdays for the past three weeks doing (or attempting)
Yassos. That is, running at full speed for 800 meters. Realistically, its a full sprint on the length of the track and
a sort of jog around the curve.

Today, I thought I would check my progress and I ran a route where I usually do well...ended up with a 1:04:00/6 miles and
a little knee pain.

Is it worth it?

Maybe it's just that I have a lot on my mind.

My daughter has a condition called trichotillomania. It began over the summer and I figured it was moving, the anticipation
of starting Jr High and quitting cheerleading, which had been a big part of her life.

I researched habit reversal techniques and we bought a tangle toy. I hung in the background while she was on the computer
or watching tv to see how she was doing. I have reached a point in parenting where I don't know what to do.
And I am too emotionally involved. It hurts my heart just knowing I can't help her.
She does talk to me about it and we have discussed going to a counselor, but she has said she isn't comfortable talking to a stranger.

I'm checking with her pediatrician. I'm worried that she is physically hurting her scalp.

After my run today, I'm leaning toward talking to her again about counseling.

Resolutions 2010

2010-01-01T17:44:00.000-08:00

Resolution 2010...#1...marathon maniac...going for bronze...3 marathons in 90 days
Resolution 2010...#2...something new...try 52 new things this year
Resolution 2010...#3...figure out what I want to be when I grow up...what color is my parachute?

Resolution 2010...#4...prepare to climb Mt Rainier

0 Dark Hundred

2009-12-29T08:33:00.000-08:00

6 miles-Yassos @ BHS

My body is now automatically waking up at 3:40; ten minutes before the alarm I have set. I think it's a defense mechanism-my ears pleading with my brain, "please wake up and save us from the piercing shriek."

I finally found another runner in my area, crazy enough to get up this early, in the winter, to run with me. Seven billion people in the world, and finding that fit-that person who will be there in the cold, in the rain and snow, in the dark, in spite of shin splints and hamstring pulls, and who will push you forward and challenge you-is gold.

I'm reading "I Run, Therefore I am-NUTS!"
This morning as I was searching through my bag for hand warmers and GU, I could relate to this:

"My car actually resembles a locker room on wheels."

Refreshed and Recovered

2009-12-10T16:39:00.000-08:00

I can truthfully say that carrots have never tasted so amazing, having just wrapped up a three day liquid fast.

Typically this kind of cleansing is recommended for the spring, but since I'm usually training for something,it was now or never...or not until next year.

I didn't purchase any expensive products. I used fruit juice from the store, teas when my stomach was feeling empty,and muscle milk to fuel my workouts.

On the last evening, I started to feel a little shut in
(I didn't go out because I thought it would be too tempting and too easy to drop in somewhere and get coffee or a snack), so I introduced Shane to Jamba Juice. He was cordial, though I caught him gazing over at Starbucks with a look that clearly conveyed, "I miss that friend."

This fasting was an honest realization of my eating habits.

Observations and Lessons learned:

-Coffee. I can in fact, make it through the day without an Americano, albeit Oscar-the-grouch like the first day and into the second. I thought the first thing I would do when the fast was over was grind up some Sumatra, but I'm going to hold off. The caffeine cloud has lifted and I'm enjoying the view.

-Sweet teeth. Not one sweet tooth, but all my teeth really love ice cream, milk duds, fudgy brownies, and muffins for breakfast...I was making dessert an everyday event instead of just a fun ocassion.

-Tea. Is so good and as it turns out, super healthy! Not only does it soothe the stomach, it's full of antioxidants and is good for the skin as well.
I tried a bunch of different varieties...green and white are my favorites with a little honey (only 60 calories per tablespoon).
Tea is also a great filler. Weight-loss studies are finding that thirst is a factor in many cases when people feel hungry.
When I feel like a snack, I'm having a cup of tea.

-Time. The interesting thing about time is, it always gets the blame...you know what I mean? Like, I don't have time to cook so I'll just get pizza or take out...which always ends up being too much food and not the best ingredients. After I drank
my tomato juice for dinner (about 15 minutes), I sort of looked around and realized I had 45 minutes completely free. Going to get take out, takes time, too. Simple, nutrition filled dinners take about 20-30 minutes, clean up in 15, leaving the rest of the evening open and I'm wondering why I always feel like I don't have enough time?

-Justification. When I start thinking this....I'm a runner...I can eat a donut, because I burned the equivalent calories during my morning run...
I have to remember this....BUT the donut lacks real nutrients and all the good stuff I need to be a good runner.

-Abundance. Food is every where. While it is great to have enough, the convenience can be some what detrimental. "A blessing and a curse" as Monk would say.

-Hunger. I've never really been hungry or had a thought that I wouldn't be able to eat. Sadly, while I live in this abundance, there are people who die because they don't have a simple thing like food. When I think about that, it makes me crazy.
I read from a missions study, that if everyone in America who considered himself/herself a Christian, donated 1% of their income (1 penny for every dollar),
we could provide food, basic shelter and education for everyone in the world. I agree that's a bold statement and I don't know if it's true, but I'm
willing to help and find out if it can be done.

-Physical. My body feels refreshed and recovered and ready to run the next chapter,
Journey to Mania...becoming a Marathon Maniac.

Seattle Marathon 2009

2009-11-30T12:39:00.000-08:00

In the world of running, I'm like a toddler. I have a couple of years behind me, a few key experiences and a vast amount of growing before me.

As I have been considering my goals for next year, it's almost fate that I met Jim, a Marathon Maniac, on the course. He has been running as many years as I've been alive. He ran the Ghost of Seattle Marathon the day before the Seattle Marathon and has completed 300+ events. We ran together around Seward park and leap frogged along Lake Washington Blvd as I stopped to hug the girls and get GU. And he smoked me at Galer-Madison. While it's tempting to let my ego be deflated by that...I'm amazed. 26.2 isn't the finish...it's really the beginning.

Reflections:

I love the energy at the starting line and the celebration at the end.
Writing a race-strategy and a packing list the night before, really helped me be prepared mentally.
Tunnel is still spooky.
I-90 was clear over the "pond"...no fog.
Cued my playlist @ 4:30 with U2...my push it music.
Galer-Madison still sucks and I feel like I have a score to settle next year.
Have never felt so elated to see the Space Needle.
The weather was perfect (as Seattle goes) considering it poured on me the week before.

Discovered I have developed a pet peeve...I find it annoying when spectators (most likely non-runners)at mile 23 yell out "You're almost there." I guess considering what is behind you that's a true statement. But given how you feel and being the moments where you are digging deep to push through the wall, "almost there" is more like mile marker 26; for me anyway.

My chip time was 4:46:55, which means I beat last year by 22 minutes, hit the sub 5 goal, enjoyed the run and sprinted the last .2 :)

And now I'm off to eat some more and think about the next race.

Taper week...

2009-11-28T12:24:00.000-08:00

feels different this time because I know I'm ready, having already run the distance, miles behind me, and hills covered. The question is, what will my body do?

My goals for tomorrow's race:
-enjoy the run
-beat last year's time
-sub 5
-finish strong

I expect to be somewhere between 4:34 and 5:00.

Post race, I plan to pay more attention to how I'm recovering as a prequel to running for Maniac status.

Seattle in 5

2009-10-27T16:41:00.000-07:00

I'm signed up for Seattle. I tossed it around for a little while, but decided if I'm not running on November 29th, I'll probably feel sad. After all, Seattle was my first. It's becoming a tradition, including packet pick up, which falls on the Macy's day parade here. Last year, we bundled up, packed coffee, hailed in the holiday season, then went to the hotel to get my stuff. Besides, training will help me burn off all the Halloween candy I will be eating.

St Edwards, Paradise Valley, Tolt Pipeline and Washington Arboretum

2009-10-13T17:35:00.000-07:00

"Not all those who wander are lost" -Tolkien

Spent some time this weekend exploring new trails, two of which are close enough to home I can include them in a long run.

St Edwards is like a beautiful meandering forest with lots of scenic variety. The lake front is undeveloped and makes for a nice quiet retreat to stop and fuel up. A trail for run-swim-run on my list to frequent in the summer.

Paradise Valley is this amazing conservation area that has been described as "rooty to twisty to swoopy." There is a wide main trail with single tracks that loop around and you would never know there is civilization only four or five miles from the heart of it all.

The Tolt Pipeline runs from Chester Morse Lake in the Cascades to the City of Seattle, supplying the city with about 30% of its water supply. The gravel trail parallels the pipeline from close to my neighborhood to Snoqualmie Valley. A perfect hill workout.

The Washington Arboretum is a favorite. I could spend hours running on the trails and admiring the gardens.

Happy Trails!

The Running Curve and the Portland Marathon

2009-10-05T14:00:00.000-07:00

I will always remember this marathon as a day of self-discovery and a test of my ability to adapt to
circumstances that sometimes get away from me.

Through a random chain of events, I arrived at the marathon about 15 minutes after the start time.
I located the information booth and the race director curtly told me that I could not
offically start. He wouldn't allow me to cross the mat. In other words my race would not be official and I would not have a chip time.

As I have prepared for events in the past, this is a scenario that I never thought
would come up. But there I was, crushed, and wondering what to do.

I called Shane instinctively. He was with the girls and he said to me, "remember it's running that you love and just go for it.
Run the course anyway."

So, map in hand, I just started running. In that moment, I realized how much Shane has always been there
for me. It's easy to be a friend to someone when they are happy and things are going well.
But in times of uncertainty, when I doubt myself, he always lifts me up.

Determined that I was going to finish, I ran with all my heart.
I managed to catch up to some of the other runners. I ditched the run-walk strategy that I
had used in training and pushed through to mile 18. At the top of St. John's Bridge I had to stop
to take in the scenery. Somewhere I have never been. A moment in time, unique and mine. A place that
only running could take me. And Shane is right...I love running for all of these moments taken together.

My running curve-I know now, I can do more than I think I can. Maybe in some way I have held myself back.
What I mean by that is, I think of myself as a slow runner. I tell myself I'm not competitive.
I tend to think that speeds is for the elites.
Not that I think I'll be on the level of Deena Kastor or any Kenyan, but I can expect more from myself as a runner.

Oktoberfest, Road Trip, Diner Food, Portland, Running, The Spirit of the Marathon

2009-10-02T13:47:00.000-07:00

...a few of my favorite things...celebrating the weekend is finally here, that I have been looking forward to for so long.
I need a break. The girls need a serious break from homework. They arrive home around 3, study until dinner at 6, then study until bedtime. I believe it is my job as their mom to make sure they are having some fun too.

I have been watching "The Spirit of the Marathon." It's so inspiring (and streamable on Netflix). Every runner has a story...

Kirkland Tri

2009-09-21T16:37:00.000-07:00

This weekend, Mckenna and I completed our first Tri. Saturday it poured on Mckenna's event, but she did great in spite of the rain and mud. I think she was disappointed it was over so quickly. And Sunday was my event. I arrived early, pre-sunrise and the water was perfect. The lake was serene with twilight and park lights shimmering on the surface, completely oblivious to the fact that soon thousands of Tri athletes would be invading. After arranging my gear in my little corner of the rows of bikes racked for take off, I made my way to the pre-race announcement area. The event was packed with energy and conversational buzz, so I was catching only bits and pieces of the briefing...something about body count and scuba divers checking to make sure everyone was accounted for...that was definitely the part I could have missed hearing.
I found another novice (obvious by the pink cap) to chat with and we watched as the horn sounded and the swim began. Got a hug from my coach, just before his wave went out. It was comforting to see him there among the sea of faces. I was in the last wave and I hung toward the back to minimize the chance someone might swim over me. I could feel the water churning and I took a deep breath and started out. I concentrated on breathing, blowing bubbles and thinking I'm swimming over the trees (a little visual from Marc). I looked up to sight and was almost to the first buoy. I could see other swimmers around me backstroking and breaststroking and then I was actually swimming ahead of them. Even my dainty swim stroke (as Mckenna calls it) pulled me ahead. Later, Mckenna would tell me that she spotted me in the water from the spectator area because she recognized my stroke. Then all of sudden, the swim was over. Swim split 13:12
Running toward T1, the grass was still so muddy, my mind went blank. I took my bike off the rack, then realized I needed to put on my shoes...almost forgot my helmet...not the ideal transition. I guess I was too surprised the swim went so smooth. T1 time 3:54
The Kirkland bike route is hilly. Even the seasoned tri-athletes say so. I was determined not to walk my bike. I guess that's a Cindy taboo. Even though I had biked the route before the race, it seemed to go on forever. On 132nd street I was convinced I was the last...there was no one behind me. There's a nice descent however, back to Houghton Park and I tucked and coasted. Bike split 54:19
T1 better than T2, 2:17
Ahhh...running...beautiful, familiar, sweet...was over much too fast...Run split 27:48.
I can say with conviction, I love the triathlon. It's fun and messy and crazy. And it's made me a stronger runner. TRI it! You will fall in love.

Life in the Bike Lane

2009-09-03T16:19:00.000-07:00

Wow, what a rush!
Biked in downtown Kirkland and along the waterfront up to the Interstate overpass, and around Lake Washington Tech College. Feeling better about riding in the traffic. If you are out there driving in your car and you see a cyclist, remember she is smaller than you and her body is completely exposed. Can't help but think about Mr. Miyagi and the "squish like grape" analogy.

19/34

2009-09-01T09:18:00.000-07:00

The count down starts...today is September 1st. 19 days to the Kirkland Tri and 34 days to the Portland Marathon.
Saturday I watched the Lake Sammamish sprint tri and cheered for the TST group from the Y. It's definitely something to see. The wave of swimmers, the churning of the water as each wave starts, the transition area (what a mess), the varying levels of experience and fitness, and the smiles when the athletes cross the finish line.

Sunday Shane biked on the trail with me for my scheduled 18 miler. I miscalculated our meeting point somehow and ended up three miles over, running 20 and walking 1. It was good to face the wall now, however, during training and not on race day.

The girls go back to school this week. I'm going to miss them. My Mckenna starts Jr. High. Trying not to feel old.

The Purple Fluffy Plant

2009-08-12T17:10:00.000-07:00

Now that we have a yard of our own, I'm paying more attention to landscaping and what type of plants grow well here. I would like to have a veggie garden and some roses. Other than that, I'm completely open.
Today I ran by this plant and it looks soft and fluffy. It reminds me of illustrations from the world of Dr. Seuss.
The problem is, I don't know what kind of plant it is. I wonder how the people who live there would respond if a sweaty runner knocked on their door and inquired.

The Freak Out

2009-08-11T14:40:00.000-07:00

Last night I had a dream that I got to the starting line of the Tri and the race official (who looked like my coach) told me that I had to swim a marathon to qualify...Yeah, I'm freaking out a little bit. I finally registered, paid the money, and I'm committed. If I can just make it through the swim, the rest will be sweet.

Brick Intervals

2009-08-10T11:38:00.000-07:00

This is a fun workout. The idea is to gain muscle memory from bike to run and to practice transitioning.
Start at a park and ask a friend to watch your gear (a round from Starbucks is a nice touch)

Bike 20 minutes out and back for a total of 40 minutes
Run 10 minutes out and back for a total of 20 minutes
Bike 15 minutes out and back for a total of 30 minutes
Run 5 minutes out and back for a total of 10 minutes
Bike 10 minutes out and back for a total of 20 minutes
Run 3 minutes out and back for a total of 6 minutes

I found that my mile run was progressively faster.

Life's Short, Run Long

2009-08-06T15:28:00.000-07:00

When I run by this memorial, it reminds me to push a little harder, to give 100%, to run like it might be the last, and to be thankful when it isn't.
I often wonder about her. Did I ever see her on the trail?
Maybe the wonder has to do with the fact she was a Duncan (my adoptive name).
Maybe it's that she was so young.
Maybe it's the affection that her family shows by honoring her this way.
Or just the connection that arises between runners.

Though I didn't know her, the landmark bearing her name has inspired me many times as I started my run, getting my feet moving and at the end of a run when I felt tired like I couldn't go on.

I hope to be able to encourage someone, to run, the way she has encouraged me.

Swimming and More Swimming

2009-07-14T09:46:00.000-07:00

Not much to blog in about training this week. Spent most of the time in the pool and coaxing my knee back into running. Saturday I attended the Materials Science and Engineering presentations given by the high school camp participants. There is new research that indicates seashells may be able to repair and regenerate our bones. Amberle's group scanned and tested samples to fracture point. Advances in materials have proceded almost every major technological leap since the beginning of civilization. It's humbling and so cool that she will be a part of that someday soon.
Can't wait to see the Harry Potter movie tonight...the girls have grown up with Harry. I remember reading by the fireplace, waking up at 3:30 realizing we fell asleep reading, finding Mckenna with the flashlight under covers reading ahead, midnight book release parties, Halloween parties, baking cauldron cakes for school, listening to trivia bits about JK Rowling on my tour of Edinburgh (yes, she's as famous as the castle), getting dizzy from playing video game quidditch with Amberle.
I wish for every generation such an imaginative, captivating story.
Wishing I could borrow some gillyweed from the wizarding world :)

To Buy or Not to Buy

2009-07-06T12:50:00.000-07:00

I'm so back and forth about buying a new bike. I love my mountain bike, but it is one of those cheap department store types I bought to ride around with the girls when they were little. And when it comes to equipment, you do get what you pay for. I guess the bottom line is, how much do I care about my race time? I always say my goal is just to finish, but when I line up, I feel differently. And when it comes to the Tri, I have no previous time to compare. At this point in training, my swim time is 15 minutes, bike time about an hour, and the run is 28 minutes. The bike is realistically where I can shave time. I see other cyclists on the trail, looking like they are barely pedaling, but passing me on a bike that is lighter than a lunch box. Decisions, decisions...

Make a splash!

2009-07-01T14:44:00.001-07:00

"C'mon mom just jump in" Mckenna calls to me as I stand at the edge of the pier, gazing into what lies beneath.
We're at Martha Lake today and I think how this is a perfect analogy of how we approach life when we are young and carefree in contrast to the approach we take when grown-up-ness settles in and we become more familiar with what lies beneath.
Mckenna is rushing up the ladder behind me.
"Mom, it's cold, but it's exhilarating."
She's so convincing-it's the smile or the giggle that a friend once said we share.
As the water swirls around my skin and lifts me to the surface, I feel a layer of grown-up-ness sinking.

Just in Time

2009-06-25T16:42:00.000-07:00

As I'm packing up the book shelf for the big move, I found some back issues of Runner's World and of course, took a break to flip through. Randomly picked up the May 2007 issue and landed at an article about biking and how it can make you a better runner. Coincidence?
It was one of the moments, like when you are about to buy a car, and suddenly you see the make and model everywhere.
There's a study about two groups of runners-one running four days a week and the other substituting two cycling days. After five weeks, the groups had the same maximal oxygen uptake and running performance.
Sweet! So I'm not losing any fitness gain. Here's the just in time information I needed:
the cycling work out should be a lot like the running work out: hill repeats, tempos, intervals, and distance with those combos. That rings true. The key piece from this article is you need approximately 3 miles of cycling to equal a mile of running. I'm thinking I should invest in those padded shorts after all.

Going out for a spin,

Meniscus Tear

2009-06-23T10:24:00.000-07:00

I have a tear in my medial meniscus, which isn't so bad, just really sore. When the doctor pressed on my knee, the fluid was visible, kind of bulging to the side of my knee cap.
I find it ironic that I have been running all this time with minimal aches/pains, and my first real injury is biking related.
So I left the Dr visit with an anti-inflammatory and peace of mind that it isn't something more serious.
In the meantime, the Y coach messaged about cutting back the running days through the end of July and focusing on biking and swimming which is less weight bearing.
Sometimes training involves beginning with the end in mind. For me, that is being a runner for life; spending more time running and less time in the Dr's office.

RENT

2009-06-22T16:19:00.000-07:00

Rent tickets $155
Dinner $35
t-shirt $25
Amberle's smile priceless
Anthony Rapp and Adam Pascal awesome

No Day but today!

Imagine if

2009-06-18T13:51:00.000-07:00

Last night I caught a segment about Ed Begley Jr., his strides in the environmental community, and his famous toaster that is powered by his exercise bike. Pedal-a-watt can actually generate 400 watts per 2 hours of cycling. My mind started to spin with the possibilities-power generated by mega gyms, our homes turned energy efficient while we burn calories, and imagine if there was a device that would convert our running miles into energy we could store and use later, or our Garmin could collect solar cells while we were outside enjoying our long run.

Training update: Still icing my knee. Went swimming yesterday, but I think I aggravated it. Sore last night-like a sharp shooting pain. Upper strength training today and cycled on a stationery bike for 20 minutes. Trying to be patient.

Cycling 101

2009-06-16T09:04:00.000-07:00

Completed a 30 mile ride over the weekend which felt great and the time flew by riding with a group. I got some great tips from the Y coach who let me ask him a bizillion questions-mainly about the transition from the lake to riding. There are so many details in the Tri to think about-wet suit or not, shoes and clips, toe cages, padded shorts, padded seats, and evasive manuevers. It is rare that you see a runner, run into another runner, but I have been clipped twice on the bike trail while riding. The first time, I jumped off my bike to avoid crashing into Mckenna. The second time, I crashed. Icing my leg today. Staying positive and will work in an extra workout at the pool.

The Lottery Process

2009-06-10T13:50:00.000-07:00

I truly thought I was the only adult on the planet who could not swim. I'm making progress on my own, but not as fast as I would like. SO, I went to the Y to sign up for lessons. They have a lottery process that is so unbelievably frustrating...on sign up day, you have to arrive at 7:00am to get a time to come back for registration. My time was 10:30, so I worked out, ran some errands, came back, stood in line again, only to be referred to a white board to get the class number for the lesson dates/times. This is going to sound so critical, but they have computers to bill me for my membership, but they can't use it to look up swim class availability on registration day, when there's a line snaked around the lobby almost blocking the entrance. When I finally got a peak at the Fred Flinstone board and noticed all adult times were crossed off, I had to get back in line to ask the person at the desk why the adult lessons were no longer available. She tells me the classes are full. Apparently, they do a priority registration, weeks earlier, for people who have already participated in the aquatics program. Which really isn't fair when you think about it because how do you get in the system as a participant if there is no class to participate in?
I called a local community pool and they have a similar process. Sign ups begin at midnight on Friday. Crossing my fingers. In the meantime, I have to laugh at this post I found on a tri forum:

Signs you might need work on your swimming:
- The first drill the masters coach has you do is blow bubbles.
- You do kickboard drills and find yourself going backwards.
- A little kid wearing floaties can get to the other side of the pool faster than you
- You get lapped by the 80 year old woman with the snorkel, doing the doggy paddle
- You arrive at the pool to swim and the lifeguards move closer to your lane.
- People offer you swim advice without you asking.
- You swim one lap at masters and everyone else is on their third or fourth lap.
- Your idea of a successful swim is not the swim time, but rather the fact that you SURVIVED THE SWIM!

Race for the Cure and a Brick

2009-06-08T09:45:00.000-07:00

Amberle's first 5K...smiling at the starting line...smiling at mile 1, laughing at mile two as we pass the LaCrosse Team, still smiling at mile 2.75...sprinting across the finish line...Garmin time 28:50. She owes me a movie because she thought she would be the last one to cross.

I'm always inspired when I see how people respond to getting involved with Race for the Cure. This year, Boeing matched all funds for employee participation. And despite a weak economy, the event was packed.

"Tri-ed" my first brick work out this weekend. Mckenna and I rode 9 miles at a steady pace and finished with a mile run. I didn't experience the jello-feeling everyone describes, but after riding, the run felt like slow-motion. But having said that, I ran my best mile time at 7:40.

Vasovagal Syncope

2009-06-03T09:09:00.000-07:00

I have never been so scared...yesterday afternoon, Mckenna fainted. Then it appeared she was having a seizure. She's ok now...I guess I should start from the beginning.

She had a busy last week with a church musical performance, school orchestra tour and her 6th grade graduation including some parties with friends. She started to get sick on Sunday night. Yesterday around noon, she came into my office and said she had burned her hand. I got her a cool cloth and started to look up burn treatments when she began looking very pale, stumbled backward and fell on the floor, shaking. A few moments felt like forever. When she woke up, she didn't know what had happened. She still looked pale when the paramedics arrived. They took her blood pressure and suggested they could drive us to the ER for some tests to make sure everything was ok.

The staff monitored her blood pressure for about an hour, did an EKG, treated the burn, and the final diagnosis was vasovagal syncope aka fainting. This is pretty common when the body experiences severe pain.

This morning, I feel so thankful, that it wasn't anything more; thankful for emergency medical services and professionals who face stressful emergency situations daily where it can be everything more; compassion for a worried, hysterical mom; hugs; and the reminder to never take life for granted.

4:30 AM

2009-06-02T10:32:00.000-07:00

There are mornings, as the alarm rings at 4:30AM, when I question my sanity.
It would be so easy to stay in my toasty warm bed, drifting in and out of a cozy dream state.
Then as I lace up, I realize it wouldn't be cozy at all. I would end up tossing and turning, thinking how I should be out there running and how a point of running is that it isn't easy. Running is the polar opposite of easy. And most likely, the reason the trail is lonely this time of day. Maybe insanity is the new sanity. And as I approach my first mile, I think how sleeping in is over-rated.

Wallace Falls

2009-05-27T11:22:00.001-07:00

I borrowed the Animoto idea from Kiley's blog. Wish my pictures were as good.

Wallace Falls is a beautiful state park just outside of Seattle. To get to the upper falls it's about a three mile hike. We tried this in the rain last year, made it to the middle falls, but the mud was so slippery we turned around. Little did we know, we only had just over a quarter mile to the top. In the sunshine, the views of Skykomish valley and the Cascade Mountains are spectacular.

There's also a railroad grade which is wide enough for biking and has a gentler terrain for running. It connects up to another trail leading to Wallace, Jay and Shaw Lakes.

Rattlesnake Mountain

2009-05-11T13:58:00.000-07:00

Sunday was a busy day for the trail. Perhaps it was the sunshine or just the fact that Moms enjoy being outdoors with their families.

This was our first hike up to the ledge. Over a two mile distance the elevation gain is 1000 feet, which is a great hill work out and if you aren't already breathless the view is spectacular. It is worth the climb and in the words of Amberle, it doesn't hurt as much if you run up.

Notes for next time:
-take a towel to dry off after playing in the lake
-explore the extended route going to Snoqualmie Winery
-bring a sandwich

Riding a bike...I forgot

2009-05-04T17:30:00.000-07:00

I forgot how fun riding a bike can be. I have been using the stationery bikes at the gym, for cross-training. but, as running is not the same experience on a treadmill, so cycling is not the same on a machine. And finding a great trail makes everything more fun.

Biking, however, does require a bit more consideration in the gear arena. I have a mountain bike, which may not be the best for the Tri event. I don't want to spend a lot of money on a new bike, although explaining that to someone who has invested thousand of dollars into a bike starts to sound lame. Possibly a little bit like, I want to run well in the shoes I bought at Payless.

For my first Tri, I think a good compromise is to get smaller tires and keep my frame. Then, I can put my old tires back on for trail riding.

Learning to Breath

2009-05-01T17:44:00.000-07:00

I spent a perfect May day doing the most important training exercise-resting.

This month, I will be working on tweaking the training schedule to fit in all aspects of swimming, biking and running.

So far, it looks like running in the morning and swimming at night.

Morning runs are best:
1) Early morning is probably the only time of the day I really "control"
2) Misty and cool in the summer
3) Training is done for the day; no family, work, school conflicts
4) Get the metabolism up and going for the day
5) Feel Energized when I start work
6) Limited traffic on the roads
7) I get to see the sun rise
8) and use my cool head light on cloudy days
9) burn around 600 calories before most people are awake
10) coffee is so much sweeter after a great run

Evening swims, ahh...
1) full body cardio, an extra kick at the end of the day
2) feel stretched
3) hang time with Mckenna
4) eating less for dinner, so I'm not too full for my workout
5) the pool is less crowded
6) sleeping like a baby since I started swimming at night
7) the swoosh of the water is relaxing
8) finding that swimming is really fun
9) focus on the breath is meditative
10) a few blissful moments in the hot tub post swim

Live...from the Spotted Cow

2009-04-27T09:13:00.000-07:00

Mckenna's first "gig"

In this clip:
A Thousand Miles
White Houses (3:48)
How to Save a Life (7:26)
Come Undone (11:12)
Love Story (14:35)

Thanks to everyone who came out...Mckenna is lucky to have great friends!
Love from her fan club and camera crew (aka...me)

Wouldn't it be good

2009-04-21T15:27:00.000-07:00

I think it would be a great idea if events included a photo with your entry fee. We just want that one photo to share with our running friends and anyone else who will pretend that this is the greatest running picture in the history of running.

And...wouldn't it be good if the event folks framed it? Maybe even took our photo after the run while we wear our medal? And how about an Olympic style podium to stand on? And the option to frame our medal next to our photo? Flowers anyone?

Just kidding, but this reminds me a story.

Wenatchee Half results
2:08:48
11th in my division (uh-um age group)

And my photo..."PROOF" that I was there :)

No Day but Today

2009-04-18T17:02:00.000-07:00

What I will remember about today...

The drive

The alarm ringing at 4am, I'm already awake, sleepy, but energized
The Cascade Mountains are spectacular in the moonlight covered with snow
Driving through the fog, singing to RENT, my Jeep transformed into a Broadway theater
Thankful for coffee stands open at 5am on Saturday morning
Cherry-pomegranate poptarts and day breaking over the foothills
The City of Wenatchee is known as the "Apple Capital of the World"
Everything in bloom

The run

Lining up and suddenly wanting to PR
A rowing club on rowing machines in a parking lot
Running over the Columbia River
Rolling hills sometimes means down hill out and up hill back
Hill workouts @#$%, but I'm glad I did them
Florescent green running shoes (green is really in at the moment)
Chocolate Gu
T-shirt quote "Courage to start, Faith to Finish"
Passing other runners-a new and interesting feeling
At mile 10, thinking "I can run faster"
Crossing the finish line and wanting to keep running

Post race

Felt great. I beat my last half by 13 minutes, so I did PR, though it was a last minute goal.
I'm beginning to believe I can run faster and do a sub 2.

After an apple and lots of water, I sat next to a couple watching the other runners cross.
They have been married for 30 years and running together for 15. I thought it was so sweet how they held hands, put their heads together to talk and shared a post-race muffin.

The Winding Path-Life Lessons

2009-04-10T11:53:00.000-07:00

Wednesday and Thursday afternoon Mckenna had the opportunity to perform at a senior center during the scheduled lunchtime meal. As a young musician, I thought this would be a perfect setting for her to gain some experience and confidence playing for an audience and to use her talent to serve others.

While the volunteer coordinator gave us a tour of the facility, I realized that in my life, I have not had much interaction with seniors. I have this imprint in my memory of my grandma, a sweet and giving lady, which I associate with all elderly people.

In the two days we spent at the center, I observed a key characteristic of growing old. The range of temperment shortens with age. There are those seniors whose life experiences have made them kind and gracious and then there are the polar opposites-those who are hardened and bitter.

Day 1
On Tour: Met Jack, another volunteer. He's a retired engineer and spends his free time at the computer center fulfilling requests for projects like voice activated software and braille touch pad displays. He refers to Mckenna and I as the young ones. His smile is like a ray of sunshine streaming right into your heart. I'm amazed at how much he accomplishes through sheer enjoyment.

Lunch begins: a woman arrives at the cafeteria counter and begins to shout through the little window into the kitchen. She demands to know why a specific sandwich meat was not available. Apparently, she called ahead to inform the kitchen, but no one in the kitchen received the message. The kitchen staff are all volunteers. Imagine being yelled at while you are offering your time in service. I feel so sorry for people who can't just be thankful.

The show must go on: I could tell Mckenna was a bit shaken by the shouting match at the counter. We are the same in that way-conflict is not a strong point and yelling makes our tummies hurt. But I sat next to her and as she began to play, I could feel the tension ease up. I know for certain Mckenna will succeed in music. It's part of her soul and her energy.

In Conversation: Two ladies discuss paintings around the room. The art is from the community; seniors who attend classes there. One lady points to a painting and calls it a work of no talent. The other lady comments on the uniqueness of the colors. A man named Mac has a perpetual scowl. His hobby seems to be knowing the most names of people who died this week. Another woman complains about the soup while her neighbor is talking about the sinking newspaper industry.

Day 2
Rave reviews and critics too: We started day two with requests for Lawrence Welk music. I have no idea who that is, so I asked the coordinator if he could tell us some song titles. Mckenna is great at finding a song on-line, listening to it and then playing it. He just said 40s and 50s type music. I have since Googled Lawrence Welk and he's a guy who had a variety show-oops. Lesson 1-know your audience.

Initially, when we made arrangements to play during lunch, it was stated the music should be soft and in the background because the patrons wanted to have conversation during lunch. On day two, the requirement changed to songs they could sing along to. Lesson 2-define the scope of requirements

I think this last interaction illustrates how mean a person can become. Mckenna was playing a light piece with some base chords and a woman walks up to her while she is playing and says, "I wish you wouldn't play those notes-it drills right through my hearing aid." Although I thought this was very rude, I started to suggest a different song to Mckenna, but the woman's friends told her to take out her hearing aid and to not spoil it for the rest of them. Lesson 3-roll with everything and anything.
Mckenna and I joked later that when she plays at Madison Square Garden someday, we will put a sign out front that says, "For the optimal music experience, please remove your hearing aid."

Overall, I'm glad we took the chance. There's always going to be critics (i.e., tabloids and Simon of American Idol).
The life lesson is this- I want Mckenna to do music for her enjoyment in the way Jack works on computer projects and it makes him shine from the inside out. Also, I write this entry to remind myself to let my life experience and how I relate to others, be kind and gracious.

Beaches to Mountains

2009-04-08T16:21:00.001-07:00

Hiking at Cougar Mountain

Rock Climbing at Fort Warden

Some serious cross-training at Rialto Beach

The best kind of workouts...wish I could do this everyday!