Mid-week volunteer interlude..

 

Finally.  It's light for 14 hours a day here and sometimes I can run without tights and gloves.  For whatever reason, it is much harder to to go from tights to shorts in the Spring than it is to go from shorts to tights in the Fall for me.  In the Fall I delay wearing tights as long as possible fighting the inevitable coming of winter but in the Spring I hate being cold when running.  

One nice recent development are a few mid-week race offered in the evenings.  The Ravenna Weeknight Race series started at 6:30 and offered a 4k, 8k and 12k. And no, i didn't race this because I'm planning on racing a half marathon on trails in a week and a half. 

So I did the next best thing, I volunteered at the race.  I had to leave work just a bit early and showed up in time to chop watermelon and cart some things about.  Soon RPD and GVB showed up and picked up their bibs.  I'd never been in this part of Ravenna Park even though I run through the area frequently.  It had poured earlier in the morning and would pour the next day but for the evening, it was ever so pleasant and so were everyone's attitudes.  Relaxed and happy.  

After the race started, I moved to finish line bib monitor.  That meant I wrote everyone's bib number and time as they came through the lap/finish line chutes.  This is back up for the chip recording system.  Easy enough but standing around for a couple hours is harder on my back then running hard!  I was really stiff the next day.  I'd hoped to run one of these races but we are out of town for one and then it's the week of another half marathon I'm planning.  Oh well.  volunteering is fun too especially when you take home a pizza extra from the race. 

One more time?

volunteering

Even though i knew the reasons for the slow 5k last week, i was still rather bummed out about it.  this week was a cut back week where I deliberately kept all runs short so I'd have less miles overall and added in an extra day off just to have time off my feet from the pounding of running.  I don't cut back intensity with cut back weeks unless i'm feeling really tired and worn. 

the past couple of years there has been a nice race series every month here in the Seattle area.  The Magnuson Series has a 5k, 10k or 15k every month for an inexpensive no-frills race.  I could do another 5k!  Should I though?  Nothing was hurting. i was feeling pretty good overall but basically decided a 12 mile easy run was going to be better for some upcoming events. 

And then we woke up to 20 mph sustained winds with rain and gusts up to 40 mph.  No.  I am not running 12 miles in that and no way to bump the long run to the next day (more on why later).  So I drove over to Magnuson Park Saturday morning and signed up for the 5k.  I got a shorter warm-up in because it was so miserable running into the headwind and called it good enough.  Surprisingly there was a much larger crowd signed up for all distances than I was expecting.  I got to chatting with one gal as we were huddled up against the building waiting for the race start and the 5k she had just signed up for was going to be her FIRST race. 

I congratulated her on still coming out even though the weather was so horrendous.  Eventually the airhorn went off an we were away with a tail wind.  I hit sub-7 for that first quarter mile with no problem.  Yikes, that is some tail wind.  I settled into it and felt so much better than last week which was a relief.  Where the wind was coming in at the side, it was enough to push me over a foot or so when i was mid-stride (ie with both feet off the ground).  I have never felt like a hand was pushing me over but that's what it felt like.  It's a good thing there weren't any others around me as I'd easily could've bumped into them if it was crowded.  the turn into teh wind was just tough but I kept battling.  I passed a guy here and there and eventually got passed by a gal around 1.5.  I just told myself to try and keep her in sight. 

the last mile of this course has a lot of turns and is on a small graveled path through a marshy area.  Some of the trail was underwater with all the rain we'd had.  Keep running!  Finally we came to the last half mile of the race where we turned directly into the wind.  It felt like hitting a wall.  A seagull happened to come flying up next to me and a gust of wind stopped it.  I kid you not.  Finally the hairpin turn and i could finally run again.  I had to laugh because as i came to teh finish and could see the clock and my time was pretty much exactly what it was last week.

BUT, this course is not a fast course and conditions were atrocious.  This 5k course has a hill, half is on a gravel path with many, many turns and a hairpin turn.  Next time you do a workout on a track, try doing a hairpin turn in the middle of an interval and try not to fall over.  It's tough!  So, I'm delighted actually!  Yep, i knew i had some more speed in me and that is an excellent effort even with the cold I've gotten this week. 

And as I was doing a short cool down, I happened to see the new runner walking that section into the wind.  As she made the hairpin turn back towards teh finish I ran with her a bit to give her some encouragement and cheer.  She said she'd had some horrible pain in her side so I gave the trick for getting rid of side stitches (breathe out hard using your belling muscles a few times). She did this a couple times and exclaimed that it worked!  She seemed pleased with the run overall and she should be, it was a tough day for a race.

And why couldn't I get in a long run today?  I volunteered at NWtrailrun.org's inaugural Fort Ebey Trail run out on Whidbey Island!  It was perfect weather and a wonderful venue.   I was at the aid station at mile 3.2 with another gal also volunteering.  It was an all day sort of thing getting out there, getting ready and then ..um.. aiding runners.  Almost all were exceedingly happy and thankful especially the first time around the loop.  Those running the longer distances and adding a second loop (so we saw them twice), were defintely saying the course was much harder the second time around. 

There are always some issues with trail runs.  We had no cell phone coverage so no way to know when to expect runners or last runners.  Some runners got lost when they made the wrong turn at our aid station.  Hey!  If you aren't sure, ask!  We knew where to go and were shouting out directions but it can be chaotic at aid stations.  And no, i do not know which if any of the items we are serving at teh aid station are dairy and gluten free and healthy.  If you need that, you need to bring your own items.  Yeah, some people got grumpy and I'd guess that was from not enough food while running! 


I was well prepared with long johns, extra blankets and scarves, warm soup in a thermos, chemical handwarmers and distractions (a book and my knitting).  It was a long day which went very quick and was quite fun.  I hope to run this event next year as the park's trails looked gorgeous and inviting and tough! 

12ks of Christmas

As we are rushing towards the end of the year, time to look at some goals and being thankful for all the running this year.  Last year I started out with volunteering at a local 5k and had a blast.  Volunteering more at events was definitely a goal this year and I was happy to volunteer at a handful of events (5k packet pickup, sprint triathlon course monitor, 50k trail run course sweep, and marathon packet pick up).  Really I am happy to give back to the sport I enjoy so much.  And there is a bonus involved with volunteering.  Some events will give you a credit towards racing a event as a thank you for coming out to help.  Racing fees can add up and I do appreciate this little perk.  I aim to continue volunteering when I can in 2012. 

It's been the season for parties and seasonal baked goods and I've been feeling like I've been partaking in those seasonal goodies too much of late.  the parties have all been fun stuff though.  Running friends turned regular friends can't be beat. Another fun party saturday night and it was just too much good nibblies and wine to resist.  Oh yeah, I'm racing the next morning though. 

I wasn't sure what to expect.  I've wanted to run the Kirkland 12K's of Christmas for a few years but just never could quite get it on the schedule.  This was the year! I was one week out from the Deception Pass 25k trail run but had recovered from the non-race effort quickly.  I'd hoped to come in around 8 flat for this very hilly 12k (long course - more like 7.6 miles instead of 7.4) but was thinking I'd be more like 8:15 overall.  I'd peeked at the elevation chart and knew this course was basically a flat first couple miles (some up at the start and then down at the 2nd mile) and then rose steadily in mile 3 and 4 to a nice downhill with some subtle up the last miles.  My goal was to go out at 8:00, stay under 8:30 for the uphill miles and then just run paying attention to feel and form. 

It was crowded!  There is a 5k that starts just before the 12k. That start was delayed and so was our start.  Not a big deal but it did start drizzling a little heavily and I started to chill.  I placed myself firmly in the "jogger" pace and waited for the start.  Within the first quarter mile, i'd passed a gal with a dog and was very careful about all the traffic.  7:57 for that first mile was perfect and I felt good.

And then I just raced.  I stayed steady on the uphill and was pleased to hit mile 3 in 8:24 and then mile 4 in 8:13.  It wasn't as uphill as I'd anticipated yet I still worked on those lessons hard learned in hill repeats last week and earlier this year.  I gradually passed people throughout and felt I was in control. 

The 5k mark cracked me up.  There was a group of earnest carolers singing the Twelve Days of Christmas with a LOT of enthusiasm.  I couldn't help but smile and gave Hi-5s to all the kids at that station.  That was a nice touch.  Woo!  and let the downhill begin.  Ok, I'm a good downhill runner and I was passing quite a few people. Lean forward, land lightly with no breaking and keep the legs moving.  It seemed to go on for quite a while with a few flatter sections.  Finally we turned onto Lake Washington Blvd which I knew would be gradually uphill. 

This is it.  Focus. Breathe. Form.  You've worked very hard to get to this point and stay with it.  Now, I always start pretending that various training partners are with me and that works very well.  No way will I stop now.  I got passed by a few guys and passed a few in turn but didn't really see any women around.  I'd passed one gal on the downhill around mile 5.  Just keep working.  I felt like I was slowing and legs were turning to sludge.  Finally we hit the final turn and all of a sudden two women are charging past.  Oh no!  One was the gal I'd passed at 5.  I'm happy to report I did beat her to the line.  Done! 

And what was I concerned about?  My cubemate at work (we've sat next to each other for a couple years now) started running earlier this year.  She's now done a couple 10ks and a half marathon as has her college-aged daughter who also started running at the same time.  I walked quickly until I could run again and started slowly trotting back along the course.  I saw K and cheered.  I saw RPD and cheered and I saw the friend's daughter and cheered.  Where is the coworker? 

coworker working hard!

This was a big deal.  She's done a few races now but mentioned that when I was planning on doing this that she'd never had anyone cheer for her in a race.  I can so help her out with this!  We all know how important the community support we get from fellow runners can be.  Finally, I see her.  She's evidently coming down with a cold but the first thing she says to me is that she's not walked at all on the hills.  Wow!  Those hills were something and I know as a new runner racing, I'd definitely walked. 

She gave me a big smile and took off!  We still had a half mile so she kept at it and soon enough we were at the finish.  Fantastic!  She's already planning her next event and it makes me so happy that she enjoys the racing/running scene. 

I had no idea what pace I'd run my own race overall.  I knew I'd run well and was pretty certain I'd hit my goal of 8 flat but was more focused on getting back out there.  I got back home and checked my garmin.  I'd read it wrong at first and was shocked to realize that I'd come in well under my goal 8 flat pace.  And I'd run this smart and well paced and did not die on the uphill.  Final time was 58:26 for 7:50 pace according to the race officials.  my garmin watch had it at 7:45 pace overall.  I so did not expect that especially post 25k and while in the midst of holiday festivities.  Bring on Nookachamps! 

And if you ever need a great way to re-energize your running, volunteer and help out or pace a new runners.  It is a wonderful feeling seeing them achieve their goals as well. 

My debut as a Triathlete...

Volunteer!  

No way I'm getting in a lake.  Uh no. 

but the call came out for volunteers needed at the Issaquah Sprint Triathlon as CoachLesley.com is a title sponsor.  I was free and looking forward to helping out especially since the day was supposed to be a spectacular 70 degrees.  Yay for NOT standing around in rain at dawn. 

I woke up late.  Oops.  But in record time, I was over to Lake Sammamish Park for volunteer check in only a few minutes late.  I quickly found other friends who were volunteering and just hung out.  We were all working the transition area and it was quite entertaining to watch all the athletes setting up their transition area. 

I could feel the nervous energy.  I did know quite a few people who were competing though so it was fun to say hello to them and wish them well and snicker silently about the obvious race jitters. Hey, we've all been there and it's good!  

Someone who seemed to be associated with the race came over to tell us what we'd be doing.  Basically I'd be standing at the "bike out" portion of the transition area and yelling at people to run/walk their bike over the chip mat and then mount their bikes over by a sign.  It was important that people didn't get on their bikes until they were closer to the sign (it was an area about 30 feet long) because otherwise people could bunch up too much.  Uh hunh.  Ok.  This seemed to make sense. 

The duathlon started (bike/run) and it was fun to see the wide variety of abilities and bikes.  Soon enough the first sprint triathletes came in and it was amazing to see them in and out so quickly.  And the instructions I'd been given made a lot more sense especially since I watched many athletes struggle to get going on their bikes.  A couple fell over and one guy who was very quick out of the water, REALLY struggled to get clipped in.  More practice or an equipment issue?  Who knows.  

There was a steady stream and I got to cheer for various friends as well.  It was fun clapping and cheering and yelling at people "mount at the sign!" Because if you did not yell this, people would stop immediately after the chip mat and block others coming through.  Another volunteer helped me realize that the athletes needed their helmets on too!  One guy forgot his and had to go running back for it.  I caught a few who had it on but not buckled and they had a surprised look as I pointed it out.  Oh yeah!  There are a lot of details to remember in a triathlon.

I could see the athletes coming back on their bikes and soon got pulled over to that area to yell at the athletes to slow down and get ready to dismount.  They were so focused and the dismount area was hard to distinguish so you really had to get their attention.  Basically volunteering at a triathlon is a lot of yelling.  Ha!  And everyone is thankful.  Nice. 

I'm really glad I got to do this.  it was fun and it's nice to give back.  And I reiterated to myself that I really have no interest in triathlons.  I love swimming but not here in the Pacific NW and I don't have time for it.  Biking is great fun and I've been doing a lot of it but seeing the biking skills demonstrated on the course just makes me nervous!  And there are so many rules and so much equipment.  I really admire those who do these but it's not for me and it's good to remember that.