Guest Writer- Ramblin with AM-Vestal Rail Trail

Today I have a guest writer Alana join me.  For the blogathon we swapped posts and I'm longing to run on her trail.  Read on to hear about a great trail.

Hi!  I write a blog called Ramblin' With AM  and live in upstate New York.  I am not a runner but I have been a dedicated exercise walker for some 35 years now.Thank you to Christina at Lazy Bones Running, for giving me this opportunity to guest post on her blog.

One of my favorite places to walk is on what used to be a railroad track.  Years ago, when the railroad industry was king, there were thousands and thousands of miles of railroad tracks criss-crossing the United States.  Now, a lot of those tracks are no longer needed.

Around 1968, people had an idea:  take up the tracks, build trails on the railroad right of ways, and have these trails available for exercise and other community activities. Several rounds of federal legislation followed,.  The application for the first rail trail, in Missouri, was filed in 1986.  Almost 20,000. miles of these trails have now been built. So, almost everywhere you go in the United States, you can find a former rail, now a trail, just waiting for you to run on it.  And maybe even train for a marathon.

Don't take my word for it:  The Rails to Trails Conservancy published a recent article on how a Rail Trail can be an ideal marathon training venue. 

No traffic to dodge.
It's quiet.
You can run for long, uninterrupted stretches.

Our local trail is the Vestal Rail Trail and has been open for over 15 years now.  It is frequented by walkers, runners, bicyclists, and inline skaters, along with families just having a good time. Our particular trail is flat, straight, and  is a tiny bit over 2 miles long each way.  It is well maintained, with good surface, and is plowed in the winter.  It is never so crowded that exercise is difficult, although it is less congested on weekdays.  But there are shoulders to run on, if you need to pass someone.  And there is a little nature trail turnout, if you need to run on dirt.

The sign at the east end of our trail.

On the west end of the trail, the historic Rounds Coal House sits.  Moved several years ago from its original spot, where it was in danger of being torn down, it was moved and renovated. 

All along the trail are wildflowers and wild plants, which I have photographed time and again for my blog. Other rail trails have sculpture, and even community gardens.

Are you ready to take a run on your local rail trail?  

South Mountain Classic Race

I didn't know I was running the South Mountain Classic 20K race on March 24th until the Thursday before the Saturday race. My weekend plans included a long run in preparation of my Whiskey Row marathon race in May.  If I could get a run in up to Dobbins point before the race and then run the race, I would meet my long run goal, get hills in and have more fun doing it too.   And because I had never run a 20K distance before, it was an automatic PR regardless of how well I did at the race

South Mountain Classic is on the rolling San Juan road and the joke is the road is uphill both directions. Trust me, it's no joke.   My good friend Michael was out there pacing a fellow runner and I tried to run with him at the beginning but he was too fast and he was trying to catch up with the person he was supposed to pace (they were separated at the beginning and she shot out at the start). Having just finished Part I of my run,  I was cautious of burning myself out during the race and ran conservatively. About mile 4 I caught up to Michael and ran with them making sure I took the tangents.

It was pretty warm for a mid-March day. On the hills on the way back I was very tired and walked through the water stops. I heard there was supposed to be 4 water stops but Watermill, the water sponsor, decided to put out three and I could have really used the extra strop.

I finished strong but tired with a 1:45:05 and a 3rd place age group finish.

Happy Running!

Finally A Track and Field Hall of Fame

Thursday, March 8th, marked a monumental event in the world of track and field.  The International Association of Athletics Federations (IAAF) created a Hall of Fame.  Yes, track and field was slow to bat in setting up a hall of fame when almost every other sport like underwater basket weaving has one.

The IAAF is celebrating their centennial year making more of a presence including announcing the hall of fame. With 100 years under it's belt with track and field, the number of hall of fame members must be high.  After 100 years of accomplishments of winning olympics, being the first woman to run in track, breaking world records, being a positive influence to the running community there must be many, many newly announced members.

Nope.

The qualifications to gain entry are so far fetched the people on the organizing committee for the hall of fame should be checked for mental illnesses.  To be in the hall of fame you have to have

1. You must have won two gold medals, in either Olympics or World Championships.
2. You must also have set at least one world record.

Many runners had great accomplishments within track and field but don't meet those criteria.

• Kathrine Switzer, who started breaking down the male/female barriers for the marathon during the time when the uterus may fall out.
• Frank Shorter, who had a major impact on the world of running and won the 1972 olympics will not gain a spot.
• Paula Radcliffe may get into the Hall of Fame if she wins gold in London.
• Roger Bannister who broke the 4 minute mile (3:59.4 in 1954)
• Jenn Suhr setting the 16ft American Pole vaulting record in February 2012 (frame video)

This group of people and MANY, MANY more, who are judged outstanding will not make it into the hall of fame because of the ridiculous requirement.  Remember, this is the same organization that was going to take away Paula Radcliffe's marathon world record because it was a mixed race.

Use of Public Tracks - Wear and Tear Fee

Speedy runners tear up the track

On Tuesday nights a group of runners meet to run circles at a public high school track.  It is an open, free group with no official coaching, just people who love to run and want to improve.  We do have a leader who emails workouts, coordinates hill training in the summer and dinner after our track workouts.   The school, in an  attempt to create a break even budget has decided that our track group is a true club and in order to continue to run at the high school track we need insurance and to pay a $740 annual wear and tear fee. 30 people running 5ish miles a week on a track must really wreak havoc on the track.

As a property owner, I know that a portion of my property taxes pays for public facilities including high school tracks.    When I lived down in Chandler, AZ the track was locked up and I would climb the fence in order to do my workouts.  Now, in Phoenix they'll let us run on the track but we have to pay a wear and tear fee.  Why is it that I can't use public school tracks that I have helped pay for?

What are your thoughts on using public schools tracks?  Should they be closed to the public?  Should groups be charged to use the track?

And a Final 400, For Time

Coach Dean interrupted my thoughts
"And run a final 400.  For Time."

I was still trying to catch my breath after running a 5K on the track. The workout was 12 laps (400 meters a lap) at 5K pace.  Hit each one at 1:45 and he assigned it to three runners. Michael, Me and Jamie.

First lap 1:47. 2 seconds off
Second lap 1:49. 4 seconds off.  6 seconds off now.
Third Lap 1:45. Nailed it.
I knew better than to think I could make up the lost 6 seconds and my goal was to hit 1:45's the rest of the laps

Jamie, full of constant aches, pains and excuses slowed after 6 laps. Michael and continued to run together hitting the 1:45's.  I broke up the workout into three parts, basically a mile each. I would count out 4 laps and then restart the count.  One lap at a time is the only way to do a workout and not think of it all in one lump.

Mile 1 7:06
Mile 2 7:03

With 3 laps to go Coach Dean joined us. Quit looking at your watch he advised...no he demanded to quit looking at the watch. Matter of fact, he even took Jamie's watch away from him before we started running.

Dean gave more advice
Quick feet.  Quick turnover
Relax your shoulders
Pick up your feet
Look straight ahead

With 1.5 laps to go Dean said only 600 left.  I had already made up my mind this was going to be a full 5K for me.  I was going to run an extra 200 meters.  800 left I called out.

For a number of years I've had a goal to break 22 minutes in a 5K and Dean knowing my goal, put the opportunity in front of me.

Third Mile 7:03

With a final 200 left and feeling of wanting the throw up, I finished with 21:58, a two second PR.

Having a full recovery, Michael, Jamie and I took off for our final 400.  Watching Michael and Jamie run away from me, I ran my 400 in a surprising 1:39 even with heavy legs and being tired.

Another successful workout in the running log.  Tell me about your last successful workout. Was it a track workout, a tempo run, long run?

Happy Running!

Crater Lake Post Run Review

It's easy after a race to fly high if you do well or take out the baseball bat if you do poorly.  It's been a week since the Crater Lake Rim Run in Oregon and I've had time to reflect.  I looked back on my times and race report for 2010 and was surprised to see my time was faster this year by 11 seconds.  I thought I was 3 minutes slower but I was mistaken.  I can't actually say I ran faster this year because last year had a "bush stop" at mile 7.

Reflections:

• It's a hard race. One of the racers (she passed me about mile 10) said it was harder than Boston and she  had just run Boston in 2011 (we were both running our Boston jackets)
• My training was better this year adding hills
• I'll have to work on going out slower for my races.
• I need to work on my self-talk. One of my entries from last year is I called myself "stupid".  This year the self talk wasn't much better but I was aware and tried to refocus. I need to practice this on my runs so on race day I can refocus easier.
• I need to read my blog from the year(s) before. 
• This is the prettiest race course I've ever run.
• It's tough to train in the summer heat and have the fitness, mental focus and confidence to run a race in August. Perhaps if I don't have expectations except to enjoy, I'll have more fun.
• It's a race and it's most likely going to be hard. If it were easy everyone would do it.
• I want to conquer this race one day.  Next year...I'll be back.

Happy Running!

It's a Race You're Supposed to Push Yourself

At start of the race. It was nippy but not too cold.

The kind hearted volunteer sitting in the chair saw how I was struggling and said you're at 11.5.  Don't push yourself.  I called back. " It's a race you're supposed to push yourself."  She said yes, it's a race but well don't kill yourself.

I wish I could say I was pushing myself at the Crater Lake Rim Run 13 mile race. I started too fast, felt great on the downhills and faltered at 9.5 to the end on the hills. I ran/walked the last 3 miles up the hill and had zero mental toughness. Thoughts such as I never want to run this race again and I never want to run again crossed my mind. Each time I was passed, which was a lot the last 3 miles, I deflated a little more and wish I would have just dug deep and really pushed it.

Before the tough didn't get going, I was enjoying myself.  This race is the prettiest I've ever run and the weather was perfect. The race is limited to 500 people for the 4 races, 6.7 run, 6.7 race walk, 13 mile and marathon distances.  Having run the race last year I recognized a couple people and noticed there are a ton of marathon manics that run the race. It seemed like every other person had the yellow marathon manic tank top on.  Then there were a handful that had their Boston gear on (me included).

Ribbon for 2nd in my age group

Despite my disappointment of not digging deep and falling apart, I still ran under 2 hours (1:58:09) and got 2nd in my age group.  John got first in his age group but they made a mistake and put him as second in the younger age group.  He rocked it and ran faster than last year.

Happy Running!

South Mountain Run

Today was silent Sunday at South Mountain and while my plan was to run up to Dobbins Point, I changed it at the last minute and ran the San Juan road at South Mountain instead.  In the summer the heat takes so much out of me and I if I wanted to walk already within the first 2 miles of the run, I knew I wouldn't fare well for the trek up to the top of Dobbins Point.

San Juan is rolling hills and the joke is it's uphill both ways when in actuality it's uphill on the way back.  On the way back I realized I was low on water and even though I knew John had extra water, I had a minor panic attack which affected my breathing.  Once we hit the top we took a short rest and I was fine on the downhill.

Two weeks ago my achilles started aching and for this run I used KT Tape on it. The only problem is I sweated so much that it started coming off from the top and the bottom flapping as I ran.  

Here's a picture of what my Garmin shows as my route.  I can guarantee you that I ran on the road but you can see how Garmin captures the data.  If you realize that Garmin isn't 100% accurate, you can understand how  the distance at measured races doesn't match what the Garmin shows.

Next week is my final long run before Crater Lake and I'll run South Mountain backwards to mimic the race. I'll make sure we get up earlier to get in more miles before the sun comes over the hills.

Happy Running!

South Mountain In Reverse

Usually when people run South Mountain up to Dobbins Point they start at the second guard shack by the bathrooms (which are newly remodeled)) run to the top, take in the view and then run back down.  The second part of the run is "easier" because it's downhill.

For my crater lake rim run I am running South Mountain in reverse...starting at the top, running down and then back up.   The road to the top is curvy and it takes almost 15 minutes to drive to the top.  Bikers and runner traverse the same road so extra caution is needed to keep everyone safe.  The park opens at 5am and with the extra drive up, you are eating into that precious time which is much needed in the summer. This morning we got out the door late and didn't start our run until 5:30am.

Once running it was beautiful with the sun having just come up and it was "cool" considering the high today is supposed to be 116 degrees.  Since it's easier to run downhill, we had to make sure to go out slowly otherwise the return trip, uphill, in the heat and the sun would be a death march.  Running the hill in reverse does have one great benefit and that's refilling the water bottles at the half way point.

The sun was out in full force when we started back up the hill.  The miles ticked off slowly in the heat and I kept going.  Had John not been out there with me I may have walked towards the end but really wanted to run the full thing.  To prove that I can run when the going gets tough.  The last two miles we were rewarded with the sun hiding behind the cloud and I slugged my way to the top.

I allowed myself to just run and not worry about pace.  For my birthday I got a Garmin 610 and the download of data is mind blowing easy.  I walk into the room with the watch and computer powered on and data is transferred. How much easier can that be?  You can see at the end where the pace severely dropped. Multiple times my Garmin showed 13 min pace but it was more important to get through this run and the next one I can push it more on the way up.  I'm pleased with my 1:34:14 (avg 9:18) for the 10 miles especially when compared to the same 10 miles run the regular way in the winter when I was in better shape at 1:20.  I have two more reverse South Mountains on the schedule with the next one being in two weeks.  I can beat the time for this run.

Getting Back On Schedule

Since Boston my running fell apart.  It wasn't from the expected post marathon blues rather from injuries.  I thought I was being smart post marathon taking a full week off and being cautious of my running.  Maybe I wasn't cautious enough or maybe the injury was just waiting to occur because of bio mechanics.  Regardless, I'm extremely pleased to be back running.

I have many blogging ideas bouncing around in my head so maybe that my running is back, my blogging frequency will increase.  It's funny where time goes.  Because I was spending time at the PT, fitting in work and then doing exercises at home, time just disappeared. Kind of like that last homemade chocolate chip cookie....gone.

My next race is a half marathon at Crater Lake National Park in Oregon.  Last year's race was incredibly beautiful and very challenging. The last 3 uphill miles kicked my butt and I wanted to be race ready this year.  Being sidelined with the injuries has me less prepared than where I wanted to be but with 7 weeks to go there is still lots of training time and confidence building opportunities.

My New Running Schedule

1. To come up with my training schedule I grabbed the calendar and figured out there were 7 weeks till the race.
2. Next I wrote Mon through Sunday across a paper and 1 to 7 representing the weeks down the side. 
3. To mimic the race, I'm training at South Mountain starting at the top running down and saving the uphill for the end of the run.  I've learned from past experience to limit my South Mountain hill runs to every other week and based on the 7 week schedule, I could fit 3 in starting week 1. I wrote in my long runs at South Mountain and then filled in the other weeks with long runs increasing the mileage.
4. I know I run Monday, Tuesday (track) and Thursday and filled in mileage of 4-6 miles.  These distances work well in my schedule.
5. 2 weeks into the schedule I wanted to add in a little bit more mileage and added a recovery run on Sunday's.

Things I considered putting together my schedule

• Did I follow the 10% rule?
• Did I limit the days of running consecutively to no more than 3? (Monday's is a morning run and Tuesday is an evening run so I don't count that as consecutive)
• Do I have taper miles in?
• Did I reduce my miles every 4-6 weeks?  Since this is a short schedule I have a small reduction 4 weeks into it. If it was a 16 week schedule I would cut the mileage 25% for the off weeks.

On my off days I will do PT exercises and maybe swim also.  Getting in my planks and some of my other exercises is going to be very important if I want to stay out of the PT office in the future. 

Having a running schedule makes the training not so daunting for the race and is very motivating.  Do you use a training schedule for your races?  If you aren't training for anything do you have a running schedule?

Happy Running!

Ragnar Wasatch Back - Hard Days Night

When I originally said I would run Chicago, I didn't realize Wasatch back was the following weekend.  The hardest thing about back to back Ragnars is being gone from home but Wasatch back is my favorite Ragnar race and I wouldn't miss it for anything.

RACE HIGHS

• Mandy, the new addition to the team, was a running gazelle.  Beautiful form and lightening fast. She surprised even herself with her awesomeness.
• The weather was fantastic. It had a 30% chance of rain and we had perfect weather and perfect skies the whole time.  As I type this, the day after, it's raining.



Curtis and Dan discuss the fine art of creek jumping

• Our "van" is a truck and with the perfect weather we can sit in the back and take in the race from a different view. When someone is running and people are in the back, the members inside the truck always have plenty of space. 

• Somer ran fantastic on a bum knee.  She hurt it while training for Ragnar and decided to do a knee plant on her run. The chiropractor did some magic on it two days before and unless Somer was lying to us, she ran on it and did all three of her legs.
• Taking our picture on the fence.
• The finish line was 10 times better than last year. Last year parking was horrible, the area was cramped, you couldn't hear your runner being announced and we never got to run in with our 12th runner.   This year it was at a high school and it was organized with shuttles and staging areas for runners coming in and announcing for the finishing teams. There was free pizza, free ice cream and free chocolate milk too.  

Their flesh colored costumes really looked like they were wearing nothing

Dan hand off to Mandy. Up to this point we had no idea Mandy was a gazelle...a natural runner

Somer hands off to me for my run up Avon pass

Mandy, me and Curtis

Jess hands off to Curtis

The scenery is beautiful

RACE LOWS

• Getting up at 4:15am on Friday for the 9:15am start. Having gotten up equally early the day before, I felt like I was starting the race already deprived of sleep.
• Somer getting a text the morning before the race having a team member drop. Like breaking up through text, getting a text of a drop is also heartbreaking but Socialite Somer already had backups lined up.

RACE STATS

• My running confidence is low between being injured and sick the week before. I had only run 3 miles the week before and had to walk part of that and take breaks. I wasn't sure how I would do on my first leg which is uphill, on a dirt road and 7.4 miles at 9:28 pace (interesting fact: last year I ran it in 9:33 pace but I think I was in better shape last year)
• 2nd leg was awesome in the dark. 4.21 miles 8:19 pace (last year I ran it in 8:10 pace)
• Freezing my bootie off on my third leg I wish I had gloves on for my run in the 30's.  The third leg was actually Curtis's leg. Mandy was unsure if she would be able to run her 7.7 mile run so Curtis, being an ultra runner, took that leg, I took Curtis's leg and Mandy took mine. I was happy with the change because I got in some extra mileage although I felt very sluggish and tired during the run. 5.05 miles 8:43 pace

Fence picture right after leg 5

Somer and Dan

Curtis cuddles with his pillow pet

FUN MOMENTS

Dan reenacts his falling into the creek

• While waiting at exchange 12, Dan decided the port-a-potty lines were too long and the rock up on the side of the hill needed watering.  Unfortunately his creek jumping skills suffer and he fell in.  I didn't see it happen but he provided entertainment for numerous team watching his non-athletic creek jumping skills.  

• Still feeling defeated after falling into the creek, after running his 2nd leg, Dan put on his hat, winter parka and cocooned himself into his sleeping bag and laid in the back of the truck even though it was in the 40's. After his 3rd leg he did the same and wins the award for the most sleep ever had during a a Ragnar race.



Somer baked birthday cupcakes for Haley.  Yummy!

• Unlike last year, the 2nd van was friendly and we talked with them at each exchange.  It was Haley's birthday and they wore tulle in their hair, Somer made cupcakes for them and we sang happy birthday. The tulle in the hair is a great idea because it distinguishes the person from the crowd of other runners.

• I was in the RagMag! I was flipping through the RagMag and saw a picture of me.  A number of weeks ago Ragnar sent an email asking why people run. I made up some goofy story and hit send and was surprised it showed up in the RagMag
• At exchange 12, I saw funky runner man from Chicago and ran over excited to see him since we had talked the week before.  He gave me a hug but had no clue who I was. Then he said, what did you say?  You said we talked last week?  He probably doesn't remember me at all but with his wild and crazy costumes, I couldn't forget him.

• Somer and I got hot pink hair extensions for our hair and they just peaked through the pony tail.
• Each exchange the honey pot truck was there sucking up nasties with a gigantic hose. slurppppppp. We were laughing with tears in our eyes first time we saw and heard it.

• Waffles after our 3rd leg at exchange 30. Finding a power source provided challenging but Steve scouted one out and we enjoyed hot, fresh waffles.

Gearing up for Back to Back Ragnars

I've been on the quiet side with blogging mainly because I have been concentrating on PT to get running again.  I'll try and expand in a future post about PT and ART, which is what made the night and day difference for me.  The main thing is that I'm running now pain free.  I was fatigued during the run and sore after the run but the calf/hamstring is good.

I'm leaving for Chicago Ragnar tomorrow and since I'm actually able to run I'm very excited.  I managed to pack everything in a large day pack, which is a feat in itself.  My total miles is 19 miles and my last leg is almost 10 miles, which does have me worried since my longest run in over a month was last night and was 5 miles. So much for the 10% rule.   I did email the team captain and reduce my pace down to take some of the pressure off me.  I'd rather under-promise and over deliver.

The following weekend is Wasatch and that race will be a blast since I will be running it with the same friends as last year.  Hopefully it won't be too cold because they got snow a couple weekends ago.

Anyways, that's it for right about now and I'll post soon about Chicago Ragnar and the craziness of the race.

Happy Running!

Training for Ragnar

In the flurry of emails regarding the upcoming Ragnar races someone on my team who has never run Ragnar asked for training advice.  A veteran team member replied to break his runs up into 2 pieces.  If he currently runs 6 miles today, run 3 in the morning and 3 in the afternoon or evening to get used to running more than once a day.  While that advice is absolutely correct, it can be expanded on.  Here is what I suggest for Ragnar training

Get up early, about 5am, eat breakfast from a gas station, drive around in the car, get out, walk around, get back in the car, get out of the car and then go for a run.  Get in the vehicle immediately after the run DO NOT STRETCH and drive around, go do errands, whatever.  DO NOT SHOWER.  Eat again, sit around, go find a construction site with a rank smelling port-a-potty and no toilet paper, then go for another run.  You should be getting sleepy about now. Find someone who talks non-stop and ask them to talk to you while you try and sit quietly. It is very important that the  non-stop talking occurs for the next 7 hours. DO NOT SLEEP. It should now be nighttime and you should be very tired.  DO NOT SLEEP. Turn on the TV, find PBS and a show about wild animals, turn up the volume on the TV. Kick back on the couch with your spare roll of toilet paper that you carry with you everywhere after the port-a-potty incident, close your eyes and just when you are about to sleep, the wild animals should start to roar, this should continue for 2 hours. If it is effective roaring, you will laugh from delirious tiredness and wonder when you can get up and run again.  At 3 am, get up and go outside, walk around, get in and out of the vehicle for good measure,  drink some luke warm coffee or hot chocolate, take Pepto Bismal for the upset stomach and then go for another run.  By this point you should be tired, smelly, stiff and sore but well trained for losing your Ragnar virginity.

Sweat, Wet And Tired (Ragnar SWAT)

Volunteers are what makes successful races work.  I always try and thank volunteers when I snatch the water cup from them at races but I personally have not done enough volunteering.  Once to be exact.  Saturday's 14 hour volunteering stint should start to even the scales in my volunteering deficiency.

3 of my awesome volunteers got into the Ragnar mood quickly with their tattoos

As many of you know, I'm a Ragnarite and love Ragnar. (Check out the new page in my blog).  Ragnar Del Sol was this weekend and I had the fantastic opportunity of being a SWAT volunteer.  SWAT stands for Sweat,  Wet and Tired. A SWAT volunteer is a hard core volunteer that oversees a major exchange.  They are involved with the set up, tear down, directing volunteers, answering questions and walking around all day long.   As a SWAT member I also get a couple perks, which is why I wanted to be a SWAT volunteer as compared to a regular volunteer.  As a SWAT volunteer I get $50 of credit for the RAGNAR store, a cool t-shirt and a free entry into another RAGNAR race.  SWEET!

Traffic control

Safety

Luckily I SWAT'd with Denyse and we met in Phoenix at 6:15am and drove out together to Tonapah to a dirt patch in the middle of the desert which would be our exchange.  The exchange had been moved from one dirt lot to another earlier in the week due to the extensive stickers bushes.  I'd hate to see what the first lot looked like because this new location seemed just as bad.  The truck with all the equipment was already there and we began the processing of setting up and moving the tents multiple times until the site flowed...or as well as it can flow with sticker bushes everywhere.

Denyse checking in volunteers

The volunteers were awesome and worked hard.  They jumped in and got to work setting up the site.  We assigned 3 guys to scope out parking and be the parking attendants.  Directing traffic was probably the most trying task at the exchange.  Luckily traffic was two lanes in/out from the main street but the parking itself was one way.  The continually had to stop cars to allow traffic to come out.  The other challenge was the port-a-potties were about 10 feet off our makeshift road and waiting in the port-a-potty line required standing in the road.

Me and Rae and our (ugly) fluffy tutus. (I have wig envy...Rae's wig was prettier than mine)

A couple times I relieve Rae who was announcing runners at the chute but never felt comfortable with that.  Rae is much more fun that me and has a natural flair for joking and playing with the runners. Most of the time I  was running around but I did get a 5 minute rest to sit down when I relieved the spotter (200 yards out from the chute) and had an opportunity to sit.  Ahhh.

Thoughts on SWAT

• Fantastic opportunity to get an inkling of what goes on behind the scenes.
• Guys are stronger with directing traffic and parking.
• Wearing a bright colored wig makes it easy to find you.
• In a world of business where everyone has to be efficient, it's ok if volunteers hang out doing nothing and chat.
• Keep your volunteers till the end because there is still lots of stuff to take down and put away after the last runner has gone through.
• Get in contact with the exchange during the last shift to learn when the last runner is through.
• Use Ragnar command central to let them know what's going on (arriving/last runner/concerns)

It's great seeing the teams and runners. Here are a couple pics.

Happy Running!

Pace Calculator

Having a pace calculator for me is a necessity.  I run gazillion of iterations through it when I'm trying to figure out what pace to run or if I'm trying to hit a certain time what pace do I need.

To use the calculator enter 2 of the 3 variables...it time and distance and click pace to see what your pace should be. I've added this as a page and the bottom of my blog for you to use at any time. (sorry the pace piece on this page doesn't line up right)

Pace calculator

Calculate your running pace per mile or
kilometer with the pace calculator.

P A C E   C A L C U L A T O R
Time	hours mins secs	To calculate your time, fill in your distance and pace then click here:
Distance	Miles Kilometers Meters Yards or Pick Event Marathon Half-Marathon 5K 5M 8K 10K 15K 10M 20K 15M 25K 30K 20M	To calculate your distance, fill in your time and pace then click here:
Pace	hr min   sec     Per Mile Kilometer 880 yrds 440 yrds 220 yrds 1500 M 800 M 400 M 200 M Meter Yard	To calculate your pace, fill in your time and distance then click here:

Silent Sunday and Yet Another Tempo Run

Yesterday I met Gerald at South Mountain to run up to Dobbins point. The 5.5 mile run is not for the meek being its uphill.  This is the first time I've run this in months and I felt surprisingly well.  We started at 5:30am and although it was still dark and very windy, it was pretty warm.  The road winds up the mountain frequently giving views of the lights over the sleepy city.  (Photo by Carlos Gomez found on Flickr)

We made it up in 51 minutes and back down in 41 minutes just as the sun was coming up.  On the way down the last 2 miles are flat or with mild downhill but after running a steep downhill, the flat took a lot of effort.  I decided that I'm going to start running this hill on Thursdays accomplishing two things...one, gives me a good hill workout and two, gives me a longer run mid-week.

Before leaving for Disneyland today I went out for yet another tempo run.  My tempo run last week was a lesson in how not to pace and this time I vowed to run the 3rd mile faster, which I did. Overall my pace was 7:41, which is right where I want to be.

Happy Running!

Track Workout 800's

I'm still stoked about last nights workout. 2x (4x800) with 90 seconds rest between reps and 3 minutes between the two sets.  Hollon, who was only going to run 6,  was coerced into running all 8 with me.  I reasoned with him that he was running 8 but at a slower pace than if he ran the 6 by himself making it an easier workout.

There was a light rain with no wind and it was relatively warm making it perfect shorts weather. My goal was to run them about 3:35 with the eventual goal in the next 16 weeks to run 10 x 800's at 3:35 to predict my next marathon.  I ran them in 3:34, 3:32, 3:29, 3:31, 3:27, 3:31, 3:30 and the final one at 3:26 and I felt good.  Next time we do 800's I'll add the extra 2 and see how that goes.  Having someone to run these 800's with me made a big difference.

This workout gave me confidence because I was able to do the workout and felt good even at the end.  I felt like I could have run the 2 more.  Monday starts my marathon training for Boston (although I'm on vacation in Disneyland) and if I build up my long runs and keep running strong 800's, I will be well trained for April.  When I trained for my last marathon in February 2010, I was towards the end of the training cycle when I was able to run the 800's strong and it was at a slightly slower pace.

Happy Holidays and Happy Running!

Tuesday Track Workout

Tuesday. 

Track.

Terrific.

Tuesday's workout was 4 x 1600's (4 laps) at a 10K pace. Hmmm, this is like my tempo run on Monday except I get a 2 minute rest in-between reps.  How would it go?  Better than Monday?

To start off I was wearing different shoes.  These weren't necessarily better shoes because I forgot to pack my shoes and had to pull out the shoes I keep in my car for those days I want to go run and have nothing with me ( that has only occurred twice over the last 4 years).  My first rep I messed up the timer on my watch but think it was about a 7:20.  Pretty good considering the day before the best I managed was a 7:50.

I really shouldn't knock the 7:50 the day before.  It was in the dark (but I had a headlamp), early morning (I was still sleeping), I was by myself (no one to chase after), and it was a true mile (compared to 4 laps which comes to 9 meters short of a mile).

Whenever I start a workout I wonder how can I complete the whole thing?  It's hard work running circles and maintaining the pace.  I just have to remind myself to take one lap at a time and it gets done.  The next 1600  I ran a 7:04 and the guy that ran a 7 flat on the first one, dropped behind me during the first lap. And I was worried if I'd be able to keep up with him when we started off together.

Rep 3 was a 7:02 and the last one I wanted to go for a faster time and did the first lap in 1:41 and purposely didn't check my watch on each of the following laps.  I should have because I could have tried to make adjustments.  I ran a 7:03 which is still really great.  Overall I'm pleased and ran my 1600's much closer to a 5K pace than a 10K pace and the level of effort felt good.

While I was running my circles I had an idea about a giveaway which I'll probably wait until the first of the year to start.  It won't be your simple giveaway where you write a comment, sit back and check your mailbox. I'm going to be a slave driver and make you work for the prize.  Your running will increase your chances to win.

Happy Running!

Ragnar Relay (or any other 24 hour running relay) Packing List

How do you pack for Ragnar Relay or any 24 hour race like Epic Relay, Hood to Coast or some of the other races that have sprung up?  Even though I go through a checklist each time (send me an email at cheinle(at) cox(dot) net you'd like a copy) there is always something I want to bring/change for next time and my list is always changing.  Packing for a 24 hour relay race is pretty challenging.  Especially if you like to always be prepared for anything.  If you need to fly to the race, then your challenges become 10 fold depending on if you check luggage or not.  I'm leaving on Thursday morning for Ragnar Florida Central to run another relay and am too cheap to check luggage and need to fit it all into a suitcase and a carry-on. Let's see if I'm successful?

Back in June 2010 I posted what I was taking on Wasatch Ragnar but after looking at the statistic tab, I realized there are many people looking for information on what to pack.

The three most important things for Ragnar and have to be checked in at the start or at Exchange 6 for van 2 are headlamp, buttlight and night vest.  These are required and necessary for your safety.  Don't try and buck the system...make sure you have your night vest and headlamp on ANYTIME you step foot outside the van after dusk.

The next three important things are your running shoes, running socks and clothes.  Even if you only have one of each, you'll be able to run Ragnar.  You may stink and get ridiculed by your van mates (heck they may tie you to top of the van to air you out) but you'll be able to complete a Ragnar with minimal discomfort.  I can't tell you how many stories I've heard of people losing their shoes, bringing mismatched shoes or even having their luggage lost and their shoes were in the suitcase.  For that reason, my running shoes go on the plane with me and some people will even wear their running shoes on the plane to be 100% positive they have their shoes with them.

Next four things of must haves on my list is my water belt, earplugs, pepto bismal pills and extra toilet paper.  If my leg is more than 4 miles or its hot out, I'll run with my own water.  There have been accidents in the past with vans giving the runner support where if the runner carried their own water, there would be no need for a fellow runner to even attempt to cross the street.  They can stop and cheer in the safety of the van or from the side of the road.  Earplugs are a must for sleeping in group sleeping areas or in the van.  I'll even take a couple extra pairs to give to my teammates or if I lose my pair (that's happened and it was a sleepless night).  Sleep is so minimal already for the race improve your chances of catching 2 hours of sleep. The pepto pills....the 2 am gurgling and looking at butt lights fallen in the portapotty can be minimized with these fantastic little pink pills. And finally the extra TP...need I say more? There is nothing worse than going to the portapotty and discovering there is no TP (except being sweaty, putting a TP layer around the seat and having it stick to you when you try and leave)

Naturally other things to pack are clothes for each running leg nestled in a ziplock baggie.  After running your leg, pull out the next bag of clothes and put your stinky clothes into now empty bag and your van mates will love you.   Bring your medicines, moleskin and KT Tape, which is the latest cool thing to have for aches and injuries.  If you have an IT band problem, find a smaller sized foam roller and bring that too.  You'll have other runners clambering to get a couple minutes on it. Another tip is have baby wipes for everyone to use along with a garbage bag that is emptied at each major exchange which will keep the van neat and tidy.

At Vegas Ragnar I declined bringing a sleeping bag and opted for a blanket instead thinking the blanket would be used in the van (which it was) and for sleeping.  The problem was I froze my butt off trying to sleep in the damp outside with only a blanket.  I promised next time I would have a sleeping bag.   I have no idea how I managed this but I was able to fit my sleeping bag, sleeping mat and clothes inside the suitcase. I also bring my backpacking pillow, a wonderful small and condensed luxury.  Remember, there is limited space and if everyone brings a fullsize pillow along with sleeping bag, the space gets eaten up fast.

Other things to bring Garmin (don't leave home without it), sunglasses and sunscreen.  One last thing to bring is a good attitude full of patience (especially at 2am when everyone is tired and cranky) and your sense of humor.

Happy Running!