Tuesday, July 24, 2012

Small things matter.

Small things count in life. I was pondering this recently when on a long solo run. You hear a lot about "don't sweat the small stuff" and while I can't say that it's a bad idea, there are plenty of times that the small things do count and are worth our sweat.

My thoughts had wandered to the days when running a block/walking a block was all I could muster. (It wasn't that long ago, less than two years, in fact.) Now here I was, running 20 miles non-stop (well, except for that quick potty stop along the route ;) ) and knowing that those little stretches of running soon grew into much long and faster stretches of road. Sweating those small distances mattered.

How I have maintained my weight after a 60+ pound weight loss a year ago also was a result of small things. After banishing most processed foods from my lifestyle, I still had to manage the dreaded "munchies". No question I am an emotional eater. I eat when I'm happy, I eat when I'm sad, I especially eat when I am anxious. And with teenagers, I am often anxious. :P So I had to learn to make small but significant changes for both myself and my family.

To tackle that uncontrollable urge to eat a pint of ice cream in one sitting, I made sure there would always be healthier choices readily available. First, a hanging three-tier basket filled with fruit. All are welcome to help themselves. Easy and healthy and a small change from the box of chips we once stored in the pantry.
(Bananas missing because they disappear as quickly as they arrive. Time to shop...again.)

But sometimes you just don't want fruit. Besides, fruit has a certain amount of natural sugar that, in too much quantity, can wreak havoc on those sugar highs and lows. So I added another smaller change to our kitchen, two glass containers filled with raw nuts. One is full of walnuts, the other with almonds. I have learned a small handful (10-12 nuts) every couple of hours can provide just the right amount of fuel to quiet the appetite.


Before I reach for food between meals, however, I frequently down a bottle of water. Often hunger and fatigue is actually a sign of dehydration. If after the water I still feel hungry, I take advantage of the fruit and nuts. Simple and effective change...and small. Unfortunately, not all small things that matter are good. I was also reminded of that on my long run.

I won a pair of running socks as a prize for winning my age division in a recent run. They were purported to be a favorite of many runners and I was anxious to give them a whirl. They felt great...at first. (Yes, I totally ignored the marathoner's motto "No new is good new.")

The pads of the socks were a bit more cushiony than I am used to wearing. (I usually run in super thin socks.) While it wasn't my usual wear, I thought they felt pretty good...for awhile. About mile 13-14, I noticed I was getting a "hot spot" on one foot. No amount of adjusting the sock or wiggling the toes made it feel better. It felt like the stocking was bunching up in the middle of the ball of the foot, sort of like running with a bulge right in the middle of the ball of the foot. :( I had about six miles left to go. I finished, but that small tuck of fabric on that sock made it difficult. Small things matter. /:)

Another not-so-fun small thing that I've experienced lately has to do with that teeny tiny too-small racing flat. When I first purchased my flats I was in love with them. They make my feet feel like I'm running barefoot but with just the right amount of protection between me and the road. I've run several half marathon distances with these shoes and even bought a second pair. BUT...for runs over 14-15 miles? Alas, that tiny lack of distance in the toebox of one of my shoes proved to be a problem, especially when doing lots of hills, a.k.a lots of uphills and lots of downhills.

Now my toe next to the big one on my left foot has a black toenail. :-O Yes! The dreaded black toenail. Seems hot weather, long distance and lots of downhills, have caused that toe to rub up against the end of shoe. Drats! Getting shoes that fit is already a "challenge" for me as I have one foot an entire size smaller than the other. I frequently can get away with using a size that "just" fits the big foot and leaves the smaller foot swimming a bit. Now I have had to go get another (larger) size of my favorite racing flat. I may use that pair only for those really long runs. We'll see. At any rate, small things matter.

Finally, how about that piece of clothing that looks oh so comfortable. It feels great on all those training runs, but the first twenty miler or marathon and "Houston, we have a problem"! An example of this for many women is the scared running bra. (Running bras are always a gamble, especially for the well-endowed woman.) That uber comfortable, expensive and much touted about running bra can easily turn into an aggravating tool of torture. Thank the Lord for BodyGlide...if you remember to put it on!

Yep, small things matter. Good and bad. May your small things always be good, but if they're bad, may they always be fixable or temporary. ;)

Tuesday, July 17, 2012

2012 Foot Traffic Flat Half Marathon Review (long)

I meant to write this review earlier but time slipped away on me. Sorry. Okay, so my teenage daughter (DD = dear daughter) is training for her first marathon. In fact, she has never been a runner other than a very brief stint on the high school track team (no-cut policy) a couple years ago. However, after seeing her elderly mother finish the Portland Marathon last year, she decided she also wanted to run a marathon. So her journey began.

DD has been training with a terrific running program in our area, Portland Fit. It's the program I used last year and the program that I am now participating in as one of their assistant coaches. As part of the training program, PFit uses a locally run half marathon June event for their first distance benchmark run. My daughter did very well on her first half marathon and she was bitten by the bug, insisting we sign up for another half marathon in July. We chose the 2012 Foot Traffic Flat Half Marathon which is run on Sauvie Island near Portland, OR on the Fourth of July.

Now in the Pacific Northwest summer does not usually begin until July 4th or July 5th. Don't know why this is, but it is. Many a PNWer can recall a wet and/or gray Fourth of July camping trip with weather clearing up on your last day or the day you have to go home. So it was a 50/50 chance of hot weather. We lucked out. It was dry but in the high 60s - low 70s. This meant the early morning was cool. It was actually VERY cool that day. Pretty nice summer running weather.

Getting over to the island for the race is a logistical nightmare challenge, even for "almost-locals" who should know better. (We live in a Portland suburb.) Keep in mind, you ARE WARNED on the race website! But somehow the warning is just not dire enough. While you are told that traffic will be bad, that carpooling or riding the shuttle is really the only way to go, you aren't told how driving your own car to the island on race morning is an absolutely BAD IDEA unless you plan to get there at 3 in the morning! Thankfully, I purchased a couple tickets for the shuttle (of which I was led to believe there were approximately 500 available) so getting to the start was not an issue...later I will explain how others driving to the start affected the race.

I promise this review will not be full of gloom and doom, although I do need to address some of the slightly unfavorable parts of the run.  First, packet pick-up.

I guess I am spoiled. At packet pick-up I have come to expect a little bag containing your race bib, maybe a few coupons, maybe an energy bar/gel, and a tee shirt. However, when we picked up our "packet" we were handed a bib number, that was basically it. We were welcome to grab some pins out of a box, there was a small pile of some type of coupon for something, we received a postcard with a barcode on it for some type of raffle type drawing they would be having on race day, and you went to another table to pick up your tee shirt. I saw no bags. We had registered too late to get a tee shirt with our packet so maybe people who received a tee shirt received a plastic bag? I don't know. I didn't see any and I didn't see a single soul at the start area arrive with a Foot Traffic plastic bag for clothing drop-off. I did eventually see plastic bags being given at clothing drop-off on race day...which is another story. Sigh. This may have been their way of "encouraging" participants to go green and use their own bags.

Now, we have our bibs but no ticket for the shuttle. When I asked about this I was told that my name would be on a list that will be checked prior to boarding on the shuttle bus. Right there I realized this would be an incredibly inefficient way to handle the shuttle situation but as the kids say...whateva. I decided that on race day I would bring my email/receipt that showed my confirmation number. Good call!

Race day arrives. The shuttles leave at two different times. One leaves really early for the early start of the marathoners, the other leaves later for the start of the shorter runs. Since the later departure would only allow for about 15 minutes to use the porta-potty and drop off clothes, DD and I decide to take the earliest shuttle. Another good call.

Getting on a shuttle was a zoo with people lining up and looking up names on a list. Flashing our printed confirmation numbers allowed us to board immediately. My kids hate when mom goes over board with "being prepared" but I received no complaints that morning. :) We arrived on the island well ahead of the traffic nightmare that was on the horizon.

It was remarkably cold that morning. Sunny but cold. There was a long time to kill and not much to do. The farm hosting the start had some barns and one of them was open so that you could go in and check out some small livestock. More interesting for small children than cold, race anxious adults.

There were plenty of porta-potties available and it's the one thing about which I did not hear anyone complain. As start time neared, we began looking for the clothing drop-off. Nowhere could we find a tent or big sign indicating "this is the place". I finally asked someone who looked like they worked for Foot Traffic where the drop-off was located. He indicated that it was at the tent on the other side of the van behind him. Other side of van...no tent.  There was a table but that was it and it appeared no one was there. (Guess we were early?)

Eventually it was close enough to our 6:45 a.m. start time to actually shed our jackets. By this time we see there is a makeshift sign taped to the once unmanned table and there is a line a mile long starting at the table as people were asking for bags and pens to mark said bags and deposit their clothing. Oh, bother. Again, mom to the rescue. At home I had pulled out an old Portland Running Company bag we used at the Helvetia Half Marathon, changed the bib number to our new ones and was ready to go. As soon as we arrived at the table we were outta there!

As DD and I (and hundreds of others) waited in drop-off there was a constant din of noise coming from a couple of loud but muddy sounding speakers. (I already have difficulty hearing due to too many endless hours listening to big band practices. Another story, perhaps.) Many of us simply could not make out most of what was being said. Turns out the marathon start had been delayed by 15 minutes due to traffic problems. This is when the truly irritating part of the race began for me.

At 6:45 a.m. DD and I line up for the start not realizing our start had been delayed. Looking around I see a mix of half marathon bibs in a sea of marathon bibs. I ask someone if they have decided to start the marathoners AND the half marathoners together due to the delay. No one seems to know. The horn blows, the crowd moves and many, if not all, of the half marathoners around me appear to start. So DD and I do, too! Mistake!

As we move down the road we see an endless sea of cars still attempting to get to the parking/start area.  Eventually we see runners with half marathon bibs running against the wall of runners who have started. I get this sick feeling that we started too early, but our chip has been started so after I walk back to where my daughter is (I run faster than she at the moment) we decided to heck with it, we'll keep going.

The course is as advertised...flat! It is also beautiful. The weather was perfect, the company very friendly. About mile 4, I begin to hope that the turnoff from the marathon course would be clearly marked. A couple of early start half marathoners express their similar concerns. We pass what I am certain is the half marathon turnoff but there is no one directing traffic and there is absolutely NO SIGN indicating "Half marathon - this way". We are assured by an older marathoner that the turnoff is farther ahead of us. After awhile a group of elite male half marathoners go blasting past us. It was comforting to know that at least we were going in the right direction...or were we???

In just a few minutes, those same elite runners came screaming down the opposite side of the road and they were NOT HAPPY CAMPERS! Turns out, we had all missed the turnoff. The course had changed from last year! Of all the little annoying things about the race, this is the one thing that frosted me the most. Even if they didn't expect half marathoners to start out with the marathoners, one would think they would have the course clearly marked. When even the elite runners who started with the proper gun miss the turnoff, there is a problem.

Now I am in a foul mood because I realized that not only did I not start with my wave due to poor communication in the start area, but I have run an additional 1.5 miles! Thankfully, DD didn't run the same distance as she was running more slowly and there was someone directing traffic by the time she reached the turnoff point.

It is no surprise so many use this run to Boston qualify. Although it definitely would be uncomfortable if it was a warm day since there is relatively no shade on the latter half, the course is relatively easy if you enjoy flat courses. The scenery is beautiful. Plenty of farmland, barns and country road. (Don't know what the full marathoners saw scenery-wise, assuming it was simliar to the half.) In spite of the start debacle, I PR'd for 13.1 miles and 14.5 miles (my actual mileage).

The strawberry shortcake afterwards really hit the spot. (I think they had hotdogs there, too, but I only wanted shortcake.) They also had kiddie pools filled with ice and water for people to soak their legs. (I know ice baths are purported to make your legs feel better but I'll pass, thank you. Don't think my old ticker could take deliberately plunging parts of my body into ice water.) The people organizing/operating the race, though not particularly experts at efficiency, were super friendly. (That can help one forgive a lot of things.) The locals who put up with the disruption of their quiet island life on the Fourth of July in the name of charity (the run raised over $40,000 for charities including their fire department) should be commended for their generosity both in time and patience. They were also super friendly!

The shuttles were scheduled to begin returning to the "mainland" at 10 a.m., I believe. This was very late when you consider how much time you had to kill if you ran one of the shorter runs. Turns out the buses actually were leaving as they filled. A point that could've been explained earlier and would've had many early finishers leaving as soon as they were done so they could get an early start on their own Fourth of July activities with their families.

Will I do this race again? I don't know. Unlike the Fueled By Fine Wine Half Marathon where the brutality of the course might prevent me from taking on the challenge again, the chaotic organization of the Foot Traffic Flat might give me pause. I hate disorganization. I recognize the difficulties of putting on such an event, however, they've had awhile to iron out the kinks. Hmm... If you only have 500-600 seats for the shuttle but 2600+ people run the race, that means the traffic scenario is not likely to improve with the current road situation.

I would like to run it again just to see how fast I could do it without the missteps. Unfortunately, I probably won't be getting any faster in my old age so this PR might be the best time I will ever have on a half marathon.

Swag: I did order a tee shirt to be picked up at the store a couple weeks later for DD and myself. You do get a good sized medal. I've heard many say how much they LOVE the medal. To each, his own, I say. It is a "fun" medal in that it has a certain comical quality. Not a favorite on mine but I have seen far worse. The tee shirt is also "okay". I'm not a fan of red, white and blue clothing so I will probably toss it into my stack of tee shirts that will find its way into a tee shirt quilt.



Bottomline:  Foot Traffic Flat Half Marathon is a good race with the potential to be a great race! The people are great, the organization will likely improve. Be prepared and be patient and you'll have a great time. :)

Sunday, July 15, 2012

Hurt so good!

When can a PW (personal worst) be the best run ever?...When the course presents you with not only a crushing challenge but breathtaking views and great swag! I'm talking about the 2012 Fueled By Fine Wine Half Marathon held in the Dundee wine country of Oregon.

This was my first attempt at this race. I had heard all the talk about how brutal the hills can be on the course but also how gorgeous the run was. It was also noted on the run's website that it is not a race on which to expect a PR. They weren't lying! So let me give you a rundown of my first-time experience with what my dear husband has coined as the brutal-ful run.

After about 5 hours of sleep (I never sleep much the night before a run), I rose at 4:15 a.m. and went through my usual race rituals (i.e. coffee, half a bagel with raspberry jam, a bottle of water and the obligatory trip to the loo, followed by dressing and doing one last check of all necessary items).  I like to awake one and a half to two hours before needing to leave, especially on Sundays because I also enjoy watching some CNN news to get my mind off of the upcoming run. Rituals are comforting, you know.

It takes only 30 minutes to get to Stoller Vineyards (the start of this year's race) from our house. Note to others, the queue of cars to get into the parking area really slows down to a crawl when you need to get into areas of the countryside where there is only one two-lane road. So, yes, we should've left a bit earlier. (Think the Foot Traffic Flat Half traffic debacle. 'Nuff said.) We (me and my driver, aka non-runner hubby) left early enough to get me there at least a half an hour early but we arrived with only about 15 minutes to spare. I still managed to get in and out of a porta-potty in time to get in place at the starting area.

I saw several fellow Portland Fit members and coaches also at the start. Most of them had run this before and reiterated what I had previously been told and read, that this is a race no one (or at least no "recreational runner") runs for time. Since the race course changes every year it was hard for anyone to say exactly HOW hard this year's would be, but it was certain from the course map online that it would be a bear.

Thank God for the great running weather. It was 61 degrees (according to the car's outside temperature reading) and overcast. It did feel a little "humid" at one point in the race.  However, it's hard to tell whether that was for real or just my body telling me that this was the dumbest idea I've had in a very long while.

This year's race started with a rather long, somewhat gradual and very welcoming downhill. I heard others afterwards saying it was quite different than last year's start which had them climbing almost immediately. Looking back at the run, I should've let it rip that first mile since there would be few points later where I would be physically able to let it rip. (Did I mention that this course was brutal-ful?)

I am not sure how anyone truly trains for a run like this. I have a couple favorite hill training routes, one which has a substantial hill...but not a 2.5 mile climb!!! And it certainly is not on uneven, unpaved, trail and trail-like paths such as this year's FBFW run. Not only did we get the luxury of that massive 2.5 mile climb (beginning around mile 7?) but we had two other substantial climbs (only about a mile long each) before we even hit the monster climb!

Yes. I tried to resist the urge to walk but when I saw people in far better shape than myself walking...I walked, too!  I walked a LOT on the last "big" one.  The walking did give me the chance to take in the breathtaking views of the vineyards, orchards and the valleys below.  Even under gray skies it was spectacular!
(This view near the start doesn't begin to show how gorgeous it is from the top of the run.)

After such a long and brutal battle to the top of the last mountain...I mean hill, ha, I mistakenly thought I could let myself fly downhill. Wrongo! The footing was uneven at that point on the course (not on gravel or  pavement yet) and my legs were SHOT!  Felt better once we hit the paved road but couldn't find that extra gear to bring it home.  The finish was a slight uphill and I could feel myself getting slower and s-l-o-w-e-r.  My "driver" said it was obvious I was hurting.  I was. I was so grateful for the cool gray skies. A sunny hot summer day might've killed me.

I finished at 1:59:16, a personal worst, but I LOVED the run! The male winner of the half marathon ran a 5:25 minute pace. The female winner ran a 6:57 min pace. With all those killer hills?? Amazing! I did manage to place second in the 55-59 age group (most of the sane old ladies stayed home or just bought a ticket straight to the wine-tasting tent). They say there was good food. There probably was but I am never hungry after a race. I grabbed a bottle of water and headed for the wine-tasting tent. Believe me, even though it was just after 9 a.m., I earned it!

What kind of swag do you get for your efforts? Well, a great looking tee shirt, lots of coupons for free wine tastings and discounts, a nice medal, a very nice wine glass, a four bottle wine carrier/bag.


Will I be back next year? Maybe...if it's like childbirth where you can eventually forget how horrific the experience was and get that crazy wild hare brain idea to do it again. According to other participants, last year's route took them through quite a bit of residential areas. This year's route had virtually NO residential areas. Trees, grape vines, dust, grass, sawdust-like materials, panoramic views, it was GREAT! (If I want to see houses, I can stay home and run through my neighborhood.) I hope FBFW stays with the organic nature of the run.  As tough as the race was, it goes on my list of favorite races.

I won't be complaining about my hill routes for awhile...and that 20 mile training run on my schedule this week? Well, I'll just keep telling myself it could be worse...much worse.

****************************************
Comparing elevation of FBFW to some training runs and the Helvetia Half Marathon (also a hilly course). I think FBFW has them all beat!

A couple favorite hilly training runs elevation charts:

Helvetia Half Marathon elevation chart:

Fueled By Fine Wine Half Marathon elevation chart:



P.S. A shout out to the young gentleman who came up from behind me around mile 10 and told me I had some of the most amazing set of legs he's seen. Thank you for the albeit brief confidence boost! Unfortunately, as I indicated to him, too bad they don't move faster. :D

Monday, July 9, 2012

Summertime...

And the running is...hot! Another warm day in the PNW. Enjoy! Embrace it! It won't last. Remember those long runs in the pouring rain? Remember the splish splash of your brand new running shoes as you hit those slight depressions in the road? Well, I do! 

I don't mind running in the cool/cold/wet weather, but I rejoice when the heat finally hits us. (Keep in mind, I recognize how lucky most PNWers are to be living in an area that has natural and fairly dependable air-conditioning courtesy of Mother Nature.)  

I am NOT a hot weather runner. Would not want to have to run in it for months on end, but I do enjoy the occasional stretch of heat. Yep, even if it means I have to slow my already slow pace down to a snail's crawl. I try to focus on how the warmth of the sun is loosing my muscles and how the drip of that sweat feels so cool if I'm lucky enough to catch a little breeze. Of course, I hydrate! Volumes have been written on hydrating and I have taken note. Hot weather requires consistent hydration.  

Do you love the heat? Are you a hot weather runner? Do you get more miles run in the hot months than the dead of winter?  

Run slow, run long...weather permitting! ;)