Elevens

So, one of the people from the Loop (Angie) shared a game with those of us hanging on the Loop over at RunnersWrold.  Here is my take, at eleven questions and things you may not have known about me.

It took me all day, mostly because I spent the better part of the day in meetings (minus the run at lunch, a nice 3.6 miles)  but also because I couldn't get the arrangement to stay in one place.  I really liked trying to come up with the 11 things that you guys didn't know about me.  It has been fun getting to know everyone on the loop just a little bit more.  Without further ado, here are my answers and facts.

1. What is your favorite ice cream flavor?Dreyer's Nestle' Toll House Chocolate Chip Mint Brownie Ice Cream if we are going to be specific.  Or just about any ice cream if we aren't.
Fact: I lived in Egypt for 2 years when I was in middle school.  No, my family wasn't in the military, but rather construction, so we moved around a lot.  While there we got to go to Kenya for a safari, Greece, and a couple of other places in Europe. 

2. Saucony Kinvara or a shoe from the Brooks Pure line, like the Connect of Flow?I tried the Kinvaras on one day at the LRS and found that they pinched the tops of my feet.  Ended up with a pair of Brooks Launch, so next time I'm at the LSR I will look at the Brooks Pure Line.
Fact: I tried out for basketball as a freshman and sophomore only miss the cut both times.  I found my calling was in the theater department, where I acted or was stage manager for several shows.  Typically I was stage manager for musicals, as I have a terrible singing voice.  My favorite play was "Out of the Frying Pan. ""  I did one more play in community college but that is where my acting career ended (I would do it again in an instant, if I had the time).

3. Where would you go if you had the money to take a two week dream vacation?If it was going to be just me and my wife, I would say I want to wander around Europe and visit all the old castles and other historical stuff there.  If I am taking the kids along with me I have to go with Disney World, it stands out as one of the best vacations I took with my family when I was little.
 Fact:  Throughout high school I had told everyone that I wanted to go to dental school and become an orthodontist  I had envisioned being able to practice dentistry and be able to play golf all the time.  Apparently, some where along the way I decided I didn't want to be in school that long.

4. Did you play sports in high school? If so, what sports?In high school, I played golf...for one season, as a senior.  I played baseball recreationally until I was a junior.  Of course I watched (still do) tons of games in school, and found my love of officiating there (those that can't do and don't want to coach, officiate).
Fact:  My wife and I went to separate high schools in the same city, then spent two years at the local community college before finally meeting two months after we started at WSU.  Of course we got married the summer before out last year at WSU.  I am a firm believer that some things happen for a reason. 

5. If you had to eat one item of food every day (you could eat other things, but you had to eat this one food too) for the rest of your life, what would you choose?Cheesy Potatoes.  Preferably covered in bacon.
Fact:  The two years after high school, I had thoughts of becoming a professional umpire.  I decided that would be a very cool job, you get to travel and be part of something as awesome as being part of Major League Baseball.  Some time after I started at WSU I decided that professional umpiring wasn't right for me, probably had to do with the difficulty in moving up through the minor league system.  Of course I still umpire, and referee basketball, and am happy to do so at the high school level and below.

6. Do you have a favorite professional runner?I don't really follow a whole lot of running pros, so I am going to pass until I really know more.
Fact:  I finally decided to combine my two favorite subjects in school, math and chemistry, into a degree program.  I earned a BS in Chemical Engineering, and now work as a Project Engineer doing only mildly chemically related engineering work. 

7. What is one running item you would find it hard to run without?The smart answer is my feet I am really sensitive when it comes to my feet so I baby them.  Without good shoes to protect them I don't think I could run as far as often as I do.  (Though I have found lots of things that make running better)
Fact:  I am a super nerd.  Though I don't have time to play video games like I used to, I do find that I have time to play games like D&D.  I guess that playing D&D lets me go back to being an actor a bit.  We also play several board games such as Arkham Horror (based on H. P. Lovecraft stories) to pass our evenings.

8. Are you a morning runner or afternoon/evening runner? Is this by choice? And if it's not by choice, when would you choose to run: morning or afternoon/evening?Given my druthers, I would run at 11 AM every day.  On the weekends, and in the heat of the summer, I am a morning runner by choice and force.  I cannot run in the evening unless I really need to get a run in.
Fact:  In an accompaniment to the D&D and board games, I love a good fantasy or sci-fi series.  The longer the series the better, I am like a little kid with candy when I see a new book in a series I have been reading for a long time.  I also enjoy the mystery/drama stuff like Patterson's Cross series (the quick and easy to read books when you have nothing else to read).  I have found that I really enjoy Stephen King books, and am slowly going back through his collection.   

9. What are your big races this year?Bloomsday 12k in Spokane in May.  San Francisco Marathon in July.  And if all works out well I will do the local marathon at the end of October.
Fact:  My wife and I are part of a book club.  Which has really helped take me out of my normal book reading comfort zone and helped me to find some great books and authors to read.  Though whenever it is my turn to pick I always want to pick from what I know. 

10. Are you also a triathlete?Nope, not yet anyway.  I ride the stationary bike occasionally, and wish I had a pool to swim in.  One day I hope to tackle at least a short tri.
Fact:  I thought about making these facts tie into the answers to the questions somehow, but decided that was never going to work.  So instead I decided to make it a bit more of a chronological history of myself.  So finally I have two boys, a 3 yo and a 7mo.  I love them to pieces and I try not to do anything that takes time away from them. 

11. What do you like better: intense speed work, tempo runs, or long runs?I like settling into that nice groove that only a long run with a couple good running buddies can provide.  That said the completion of a good speed session is exhilarating. 
 Fact:  Oh, there was one more here.  I had to rearrange this blog at RunnersWorld about 12 times.  But I was smarter, I did it in word too. 

Indian Summer Half Marathon last September.

T Helping me stretch last spring.

Freezing Fog Long Run

I had so much going on this weekend, as usual, so here I am Monday morning getting my thoughts down.

Last Wednesday I ran 4.5 miles, on what were very sore, very tired legs, capping 9 consecutive days of running type activity (basketball/running).  That run was nothing more than a get through it and be done, ho-hum run.  I had intended to do 5 miles, but after two miles I realized that I should probably have only done 3, so I settled for 4.5.  That run convinced me that Thursday needed to be a rest day.

Friday and Saturday were my final two basketball games of the season.  Both were JV games that came down to the wire.  It is always more fun to officiate a game that is close and exciting, I think it brings out the best in an official.  The most important thing, though, is that basketball season is over.  I had a great season, but it was tiring and I need a break.  I can now return to my regularly scheduled running plan, at least for 6 weeks when baseball season starts.

Now on to the Freezing Fog.  Honestly, I figured my chances at winter were done, past, gone, what have you, but this weekend, as the Lower-Columbia Basin is wont to do, an inversion settled in over our lovely area.  You know where you get a weather system that moves in and gets stuck so you constantly turn over the same tepid air, well, that's us this weekend.  Our inversion, was confused by the sunlight during the day, and dense fog at night.  I was prepared for the fog, seeing as it had been foggy all weekend, I wasn't prepared for freezing fog (though the 27* temp should have clued me in).

Sunday morning I awoke an hour before my run in order to do that eating thing that is supposed to be important before a long run, and to take care of business.  I dressed in a long sleeve tech shirt and fleece vest, and long pants, but left the compression tights at home it was just slightly below freezing after all.  I also strapped on the safety vest and my new fuel belt.  Got out to the car, chipped off the ice, and went to meet up with my running partner G.

We took off with his pup for the first three miles of the eight mile run.  Once out on the streets we found a good groove and were moving along nicely.  G had planned the route, but wasn't quite sure which roads he had selected for the 8, but knew it went through my neighborhood then back through his and to our normal loop.  So I directed us until we go back to his place to drop off the pooch.  I was a nice 3 miles, and I went through several adjustments on the fuel belt.  I had the hardest time getting the bottles to stay in one place, and it wasn't until I pushed them to the middle of my back that I got them to stay in place.  I actually found that I didn't mind having them back there, I also noticed that once the bottles were about half full, that I didn't really hear that annoying sloshing sound which was nice.

The last 5 miles of the run were uneventful and pleasant.  We were running at a leisurely pace (9ish m/m) and just enjoying the fog and the run.  We both had a gel around mile 4, helped with energy, but not so much with the sore, heavy legs.  Tested the water bottles out at several places along the run.  As we were nearing the last couple of miles we noticed several things:  1) The water in my nearly empty bottle had turned to slush (I figured with all that movement it would be easy to stay liquid); 2) The fog was sticking to anything it possibly could, my eyelashes were the most notable, every blink water would drop onto my face; 3) We were able to actually see the fog freezing and falling in front of us; and 4) I had an awesome ice do where my hair stuck out of my ear warmer.  (Sorry no awesome hair pics as the phone was not cooperating with the camera function.

It was a good run and a nice way to cap off an exhausting week.  This week should be easier now that basketball is over.  Back to my regular scheduled speed and hill work as I build up for marathon training.
Until next time, have fun out there.

New Gear and a Longish Run

Since last Tuesday I have decided to get my run on all non-basketball days (and with only three basketball days left I think I can handle this).  I plot out my training calendars and logs on a Monday to Sunday basis with Sunday being my long run day of the week.  Last week was like this:

Monday: Rest day - even though I should have taken advantage of the better weather, the roads were still icy from our storm the previous week.
Tuesday - Refed two games and freaked out that I hadn't run in two weeks.
Wednesday - Pulled out the shoes and braved the mostly melted park path for 4 miles.
Thursday - Went back out to the park and put in 4 tempo miles
Friday - Two more basketball games
Saturday - One Basketball game
Sunday - 6 mile long run.

The significance of last week being that I did physical activity everyday but Monday.  More importantly I went for a 6 mile run, something I had not done since December 30th.  Really? It had been 30 days since I had done a pure run of 6 miles (anything over 4 really).  But honestly it was just what I needed.

The Sunday run was going to get done one way or the other, especially since I had set up a time and place with my running buddy.  And you know as soon as you commit to a run with someone else you aren't going to back out of it without good reason.  Saturday night I even went and got out the new gear from Christmas.  I got a fuel belt (an Amphipod with two 10.5 oz. water bottles) and a reflector vest (complete with flashing lights, also Amphipod).  Now mostly I was after the reflector vest because we were running at 6:30 in the morning, and it is still quite dark around here at that time.

Sunday morning I met up with my friend at the prescribed time and we set off, me in my new (Xinglet, I believe) vest and him with his dog.  We were greeted by warmer weather and wind.  It was in the upper 40s with about a 10 mph wind or so.  But it was a great run, we clipped along at about an 8:30 pace and went in search of an extra mile on our normal 5 mile loop.  I found that I needed to adjust the vest only once and it was a simple thing to do while on the run.  I adjusted the shoulder bands to keep them from rubbing the neck, but I still need to tighten them down a bit.  We ended the run right at 6 miles, in front of his house at an 8:26 pace.  It was a great run.

Honestly, during the run we saw exactly zero cars.  Now, I beleive we would have stuck out like a sore thumb had we, but if it gives the wives a bit of peace of mind that we are safe then it is entirely worth it.  So if you need a safety vest because you like to run in the dark, and don't like to sneak up on cars all ninja like, then I recommend the one I have (I didn't even notice I was wearing it, once it was tightened up).

Anyway, enough with that.  I grabbed another 3.5 today at lunch in at an 8:10 pace.  Felt really good.  Have basketball tomorrow so (probably) no running for me.  Back at it on Wednesday if everything feels good.
Until then have fun guys.

What a Pair (of runs, silly) w/Pic

I have my own little slice of the great Columbia River to run next to whenever I feel like it, and thus take advantage of this on a weekly basis.  This week, in an effort to get back out to running consistent miles, I have taken my leave from work at the lunch time hour in hopes of getting back into a groove.

Wednesday I escaped and was hoping to get 4 miles in.  I had worked two basketball games the night before, and the path down by the river was still slightly covered in ice/slush, so I wasn't sure how the run would go, especially since it had been two weeks since my last run.  I had to make do with a strange set of clothes, I had all of my winter gear in the car, tights, track pants, long sleeve shirt, and a long sleeve compression shirt, not the clothes for a 55* day and slight wind.  But I made do with some substitutions from my gym bag and hit the road.  The path was mostly clear, and for long stretches the pavement was clear and dry, and I fell into a nice groove.  I ran south into the wind for two miles then turned it around and ran with the wind for the last two miles.  I even managed to get each mile in just a bit faster than the previous one, so I felt great about my 4 mile run. So much so that I decided I could get out again the next day with more appropriate clothes.

Yesterday instead of going south along the river I decided to head north.  The first mile of the north route takes you through a neighborhood, then drops you back onto the river path at WSU Tri-Cities, where I followed the path for another mile.  I took a pause at the end of that second mile and snapped this photo at the top of one of the hills.



It was an absolutely great day down by the river.  I even managed to get yesterday's miles in at a tempo pace, pushing 7:45 m/m for the run.  I felt great to push the last mile back to the car maintaining that quicker pace.

Basketball the next couple of nights, so hopefully I will be back out on Sunday.   Until then remember to have fun guys!

Ahhh! January is almost over!

Apparently it is January 24th!  I didn't get the memo...

The month has absolutely flown by.  I started out with the greatest of intentions, run everyday and get to 100 for the month.  Then basketball seasons really got going, then winter arrived and so here it is January 24th and I have all but fallen off the bus.  Let's start at the beginning

I started off the new year with a nice crisp 4 mile run.  I ran the Cookie Challenge miles for 6 consecutive days before basketball refereeing got the better of me.  But the day off on the 8th was glorious.  I followed up that off day with another on Monday and hit the court again on the 10th.  It dawned on me after that basketball game that the reason my legs were sore and tired was (besides the 1+ hours on my feet) basketball burns the equivalent of 4.5 miles of running for me.  So I ran 4.5 miles the next day to test the theory.  And sure enough the calories burned were nearly identical.

And that, my friends, is the last time I ran...Janurary 11th.  This is primarily because I have had basketball on Tuesdays, Fridays and Saturdays, and then I haven't wanted to run on Sundays (Friday and Saturday I work 2 games each).  I had every intention of running last week, but winter finally found its way to the inland Pacific NW and we got snow.  Snow I can run in, it was the 2 inches of ice that fell last Thursday and Friday that did in my desire to run.  I have no complaints, it is afterall, my fault that I haven't run.  But it isn't like I wasn't expecting this based on how basketball and running worked last year.

So here I sit, with an obscene amount of pent up energy, dying to get out of doors and tear the pants off a great run, but alas I have basketball again tonight, and will save my 'running' for that.  I hope that tomorrow I can find a clear patch of road or sidewalk to grab a few easy miles (just to prove I still can).  But mostly, I just want to close out January strong, especially basketball season, then focus on February and start building up for this summer's marathon.

Anyway, I really wanted to drop a quick post as a reminder that I am still around.  I hope to be on and mentioning all sorts of crazy running antics soon enough.  Enough rambling, have fun, and stay safe out there.

The Cookie Monster got the better of me.

I volunteered, signed up, saw get free cookies, whatever the case was, and joined up with the Cookie Challenge from one of the great people over on RunnersWorld's The Loop.  The challenge was to run three miles daily for as long as you could.  The following is my attempt and realization that I couldn't manage this challenge.

I had every intention of making it through this challenge to the bitter end.  So much so that I had a nice ramp up plan to go from 3 miles everyday building up the long runs.  I got off to a good start last week too.

Sunday - 4 miles - 34:48
Monday - 3.5 miles - 29:07
Tuesday - 3.2 miles - 27:12
Wed. - 3 miles - 25:51
Thurs. - 3.3 miles - 26:21
Fri. - 3.4 miles - 29:27 + 1 Basketball Game
Sat. - No Running + 1 Basketball Game

So there were days early on that I wanted to call it all in.  Monday and Wednesday I was dragging, but managed to make it through the day.  But I was persevering.  That was until Friday.

For me the real challenge began then.  I have mentioned that I referee high school basketball, and It does provide a completely different set of challenges.  So Friday morning I headed out and got my miles in, then turned around and got my game on.

My legs did not respond the way I thought they would, or I should say exactly how I thought they would. 

My knees were sore, my shins sore and my left heel/PF are bothering me. So I didn't run today before my basketball game in hopes of making it through the game.

I have to say that even had run today, I would be out tomorrow.  My legs are still bothering me, so I am out.
It was with much consideration this morning that I made this decision.  I am looking forward to my longer term goals, and honestly, my legs need to be fresh for the rest of basketball season, plus I have marathon training to start after that.

So, thanks to the folks on The Loop at RunnersWorld for giving us this challenge, and I really enjoyed making an attempt at this, but I realize I will have to build up more to get to a serious streak.

So I think I will enjoy my day off tomorrow, and get back after it Wednesday after my game on Tuesday.
Til next time, have fun out there guys.

Goals we don't need no stinkin' Goals!

So this really did end up being like a trilogy.   Parts 1 and 2 were a look back at the last year for running, and if this were a Back to the Future movie we would be going way back in time.   But since the sequence of the movies and sequence of these blogs don't line up this is more like Back to the Future 2, you know, where Marty goes to the future to save his kid.

Untrue to the title of this blog (right like there are runners without goals) I have several hearty goals for the upcoming year.  But since this is a running blog, let's focus on the running goals.   I was going to lead off with "GET FASTER" but looking at yesterday's Tempo where I cruised through 4 miles at 26:58, maybe I should just work on maintain faster.

Any who, my early season goals are speed work.   Followed very much by the main goal of the year, drum roll please...I am going to train for and run my first marathon.   My friend and I are planning on running the San Francisco Marathon on July 29.

I have all the details worked out, training plan is all but set, my running buddy is in full bore too, just need to sit down with him and work through the details of the training plan.   The secondary goal, as we should all have some attainable mileage goals, is to run 100 miles a month or 1500 miles for the year.  I chose this because last year my goal was 50 miles a month, or 600 miles for the year, and once I built up to a nice mileage I was able to hit 50 every month, so this one seems pretty attainable. I think that the end of the year will be the hardest part, Christmas always seems to be a bit of a slow down season.
So here is the race lineup for the year.

• 1/1/12 - Thunder Run 5k - A great way to start the year.
• 2/26/12 - Tri-Cities Half-Marathon - the inaugural race!
• 3/10/12 - St. Patrick's Day Foot Race, 10k - St. Patty's day is the next week.
• 5/6/12 - Bloomsday, 12k - Such an awesome race!
• 7/29/12 - San Francisco Marathon - My first marathon!
• 9/22/12 - Indian Summer Half Marathon - A good test between marathons
• 10/28/12 - Tri-Cities Marathon - If all goes well in SF, then I plan on going all out for this one, as it is a great flat fast course.

2012 Tentative Races -

• 6/17/12 - Vancouver USA Half Marathon - Redemption for last year.
• Assorted 5 and 10k fun runs.

Mileage Goals:

100 miles per month or 1500 for the year.

All right then.   Good luck to all of you and your goals in 2012, and remember to have fun out there.