Random

 

We call the above, The Absurd.   Do you like how the tips of his fangs stick out?  And yes, you can actually go and pet that belly.  Keswick the Absurd will start purring and probably then drool on you.  

Gardening is going full tilt here in weed central.  But we've pulled out the first harvest of rhubarb and tried a galette.  Easy peasy and it looks and smells delicious.  Something is eating the newly planted peas but the raspberries and blueberries are going gangbuster! And finally, I am putting something into the ground in the backyard.  It's the first time i've planted anything back there since we moved into the house in 1997.  It's been a staging area since forever for various house projects and those are done and the area is cleaned out and I've been trying to keep it cleared.  

I found a new pair of running shoes to try.  I've been running in Nike Pegasus since 2008 when i switched from a stability shoe to a neutral shoe.  I'm always on the lookout for another shoe to switch between and really haven't been happy.  the Asics Gel Excel 33 is what I'm looking for in an alternate shoe.  Still a cushioned neutral trainer but with a lower heel to toe drop than my trusty pegasus.  Minimalist shoes aren't for me (hello huge arch and I already land on my forefoot...) but I'd like to drop the heel height a bit.  We shall see.  As an added bonus the Asics Excel runs narrower which is good because I finally gave up and got a pair of the Pegasus in a narrow width.  

And that running thing?  I'm two weeks out from the trail half marathon and excited.  11 miles and 2:15 on trails (mostly all uphill) and then a speedy hilly 6 miles feeling great? Well, i think I'm ready.  And as an added bonus, we had a workout this weekend which was new for me.  

I realized after the Lord Hill 10 miler that I needed some work on running hard on trails.  I used to do that and then got out of the habit for various reasons.  I love track and running tempo miles on the roads but running hard on trails is it's own challenge. The steep ups makes your legs burn and then you have to be able to navigate the downs on those rubbery legs.  We did mile repeats on a cross country loop within Woodland Park.  These weren't true technical trails but the hills would keep you honest.  

Having done mile repeats on the track a couple weeks ago at 7:30, I figured I should be able to hit about 20 seconds over that on the hills.  I went out and pushed it and didn't look at my watch for pace.  And?  7:45 & 7:53 for two with a 5 minute break between.  Amazing!  Honestly I do believe that this is the first time I've had what my idea of what I should be able to hit for pace on a hilly run match what I actually hit.  This is huge!  and the difference?  My glutes were burning that second mile and I realized that I really have to remind myself to run with those glutes engaged and doing what they are supposed to be doing. 

Again with the Downhill

Good summary of uphill and downhill running!

I'm just sort of befuddled now. Seattle has wonderful hills to run on and I know there are some great hill runners out there. Why are so many very good hill runners missing out on the other half of the hill?

That's right. Downhill! It's the other hill.

Last week this came up as I took trail newbie JCB out for a spin.  She's great at powering up those hills but was hesitant on those downhills for no good reason I could see except she wasn't all that experienced at trails.  But what about all those downhills on roads we'd run if we go uphill?

Yesterday I had a fantastic hilly 11 miler.  It's one of my favorite in-city road courses through the L'Alps de Laurelhurst (see course profile to the left).  yes this is the neighborhood to the west of the UW campus.  MA showed up slightly late to the group run and much to my delight he took it as a challenge to keep up with me. He's a bit slower than I am but is tenacious if he gets it in his mind to do something.

I was just happy to have someone to run with and was looking forward to the hills.  "What hills?" asks MA?  Heh.  And I was feeling great. The weather was fantastically beautiful which only added to the enjoyment and MA is fun to chat with when he wasn't breathing really, really hard.

But what did I notice?  He powers up the hills just fine but then once to the top, I'd see that he got all floppy and really slow down on the crest.  And forget the downhills. I generally would surge past him even though I was just keeping it easy and recovering.  What gives?

I asked MA about those downhills.   "I lean back and end up landing more on my heels.  That bothers the little foot problem I have and then I brake more because I'm worried about it."  This is a similar story that JCB told last week.  "I'm worried about twisting an ankle and so I stay really cautious." 

Wow.  This really surprises me because done right, a downhill is a great place to use your momentum and recover and get ready for the next uphill or flat.  It gives me a chance to stretch out a bit after the tight, controlled technique needed to get up a hill.  So, how do you run downhill then?

I've been telling people to make sure to NOT lean back.  If you lean back you will automatically put more force onto your feet, legs, knees and back.  It's jarring!  If you walk downhill easily do you do this, I hope not. Lean a bit forward and that automatically keeps your stride a bit shorter and your feet neatly centered under your body.  I tend to use my arms more for balance so you'll sometimes see my elbows swinging out a bit. 

Runners going up Lord Hill - photo by Glenn Tachiyama
Very happy that we only went up this and not down!

This article summarized neatly the benefits of downhill running techniques and what you stand to gain (and lose) by not practicing your downhill running.  http://runningtimes.com/Article.aspx?ArticleID=21776

Happily, core/strength class started up again this week.  I was a bit sore post-workout but pleased that overall I felt strong as I've been consistent about maintaining my own strength and core workouts at home.  And since the weather is finally better, I've spent the weekend in the yard.  Sometimes that work feels much harder than running 11 hilly miles, but it doesn't if I've kept up my strength and core work.

Trail Newbie and those cut back weeks

I was looking for a photograph of storm clouds and rain and dreariness but figured why go there? We've had a solid week of awful stormy weather.  Windy, cold, rainy and rainy as in record breaking rain for both the day and nearly for the month made it a tough week.  After a fantastic weekend of running last week, this week has been tough.  My legs have felt stiff and it was a planned cut back week.  that was good considering the miserable weather but I have been finding that these planned cut back weeks (where mileage is reduced from my typical running mileage) are harder than running more.  

That was definitely the case this week so much so that I questioned such a severe cut back that i have been taking.  Coach has been wanting a 50% cut back of mileage and I tried it a couple times and found that not only was the cut back week tough but part of the next week was also really tough.  I felt like such a severe cutback was disruptive rather than restorative and even asked this question on a running forum for opinions. I do feel like I need the cutback week as I get tired.  but even now, it has felt better hitting those 40 mpw than in previous weeks.  I call that progress. 

Most runs early in the week I just felt really blah.  Not only was I recovering from the weekend but I can tell allergies were bugging me.  Twice this week I took an allergy medication and felt much better.  Something has been feeling off in my low back which affects my glute/hip movement.  It doesn't hurt but it just feels like i have no power when i run and i start getting little tweaky feelings in my foot and upper back.  Now I recognize what this is and can do little things to help settle the issue plus make a (frantic!) call to my physical therapist. Whine, whine, whine.

And then yesterday, I just wanted a nice 9 mile easy run in-city. We were then planning on going to a local nursery to scout out some plants for the garden (see above photo).  It was pouring and the temps were maybe 40 degrees.  M I S E R A B L E.  Why am I runner again? Is there anything worse than running in cold rain?  No.  Snow is better!  I debated bumping the run to the next day or running later but that just wasn't going to work.  After watching the local weather radar, I scooted out for a run in between heavier waves of rain.  Everything started hurting around mile 3.  I finally realized my bad attitude and tension because of it wasn't helping.  I relaxed and pretended to smile and felt better. It was a tough week of running.

I needed one more run this week of 4 - 5 miles and I really wanted those miles on trails.  Trails are the perfect anecdote to blah road runs where I'm annoyed at how slow I am because I'm being good and keeping my pace easy as my body dictates.  After all the rain though, my usual favorite trails would be a bog and I really wanted trails that would be more runnable without such hills.  Oh yes, Hamlin Park in Shoreline is the perfect answer.  

And I had a friend and runner who has been making hints that she might be interested in trail running as long as it wasn't too technical or muddy or rooty or rocky.  JCB kept putting in the qualifiers.  JCB is a really good runner and has been surprisingly resistant to trail running and I was curious about that. I invited her along for an easy recovery run and she said yes (with all the qualifiers)!

When we were driving over there, i finally just had to ask if the bias against trail running is because your pace is not what you want to see on your garmin watch?  And yes, she did frankly admit that that was true.   She's also had problems tripping and rolling an ankle and i had to confirm that if you go too hard on trails (which she'd probably do since she's concerned about what pace says) that you will pay for it with tired/beat up legs and are more likely to go down if you are going than just a couple of miles.  And yes, trails are also learned and you need to develop the strength and skill for it.  After doing crossfit like she's been doing for over a year, I knew her strength would be better so there should be no reason not to start adding trail running into her repertoire if she can hang up her misplaced pride and realize trail running is different and your effort does not match what time you see on the watch. 

Eventually she said that she needed to start thinking of trail running like hiking.  Thinking about this more, I think she still needs a bit of experience to see trail running for what it is.  it's not road running. It's not hiking. You have to work to pick your feet up and since the ground is softer, you are working harder.  You have to keep concentration strictly on the trail ahead of you to plan for your foot placement. With twisty and turny trails, it helps to use your arms to help your balance which also engages your core.  I didn't do Cross Country running as  kid in high school which uses similar trails but I've worked hard to develop my trail running skills and still see lots of areas to improve even though I run on trails regularly. 

I think she was a bit dismayed that I didn't consider the groomed and single track trails of Hamlin Park technical at all.  And those trails also aren't all that hilly as in no hill lasts longer than a quarter of a mile maybe.  But that's why I like going to Hamlin because I can run all those hills and trails. I do walk down the slippery stairs they have in some places.  One hour of running equaled about 5 miles of running which is a lot slower than I normally run and that is ok.  My heart rate for the pace is right where I'd expect it to be for an easy run.  And as an added bonus, my legs always feel great after such a restorative romp.  Green Lake can be insanely busy but most trail systems (Hamlin included) are not.  It's peaceful and running at the easy pace encourages a nice chattyrun.  Yep, cut week is done and I'm feeling a lot better and ready for the week ahead. And you'll be happy to hear JCB survived her trail running experience. 

Spring! And runners' thoughts turn to Boston Marathon

 

No, I'm not going to Boston Marathon but I got in a wonderful long run with a gal who was doing her last long run for the Boston marathon this weekend. EC and I trained together for much of the spring of 2011 with the goal of running the Eugene Marathon.  I did the training and opted for a DNS (did not start) for Eugene 2011 and went on to run my own Private Marathon in a solid time for a solo effort.  EC qualified for Boston at the Eugene Marathon and then built on that training and success to get a heckuva lot faster.  I'd watched her get stronger and stronger with the marathon training and realized (with hindsight) that the long runs were breaking me down.  Granted she's 15 years younger but realizing that something isn't working so great for you is an important part of training (and life really).  

She's going to Boston in a few weeks and I am so proud!  I honestly felt like I did the work with her and her upcoming race is mine as well.  I had to seriously ask myself if I'm jealous and I'm not.  She'd had a pretty crazy winter and some nice travel to Europe and her schedule has settled so she's joined group runs the past few weeks.  I tell myself that she's a lot faster than me now (and she is) but I've been able to keep up.  We had a crazy track workout I wrote about last March.  this past Tuesday we had the same workout and I was freaking about it.  EC reminded me that we'd done this before.  And before I knew it, we'd done it again - 3 miles at under 7:30 pace. 

Her last long run with this weekend.  She's not a trail runner so needed some downhill training in preparation for the downhill start of Boston.  We got dropped off at Rattlesnake lake and started up the Iron Horse trail.  Ice and snow forced a turn around at 3 miles and then the downhill started.  I kept my pace moderate so that EC would have an easy pace then for 15 miles.  We chatted and chatted and the miles went quick once we'd both woken up (it was early when we started!). I was feeling great.  

Once down onto the flatter Snoqualmie Valley, we did an out and back of two miles.  I'd stop here (at 15 miles total) and EC would continue 5 miles back uphill to get 20 miles and an excellent training run specifically for Boston.  Those flat 4 miles were tough as the last two were into a strong wind.  I was determined to keep the pace moderate and battled for pace.  Honestly it's probably teh first time i've been able to battle at the end of a long run and I was happy for myself and certainly for EC. She's going to do great!

Happier Ferns in Sun

After 15 yesterday, some cross training working in the yard and a super fun dinner party, I got back out to trails this morning. It was SUNNY! I smiled the whole time as i trotted very easily along on cougar mountain trails for 6.5 miles.  Amazing.  I've not felt so good.  Ever?  Another week at just over 40 miles running and I'm looking forward to the cutback week again.