Best Online Tools and Websites for Runners

I've pretty much been addicted to the Internet since the first time I found about listservs in college.  I still remember marveling at the way this new simple programming language - HTML - could be used to create linked texts that could have pictures and everything!  And then there was the world wide web - with the infamous www prefix - that's where the real magic was happening.  This was about the time that one meg of memory was about $50, which jumped to $60 each when there was a fire in one of the manufacturing facilities overseas. 

Fast forward 14 years, and here we are today.  My new iPod Touch is practically attached to me, and the amount of things I can do with it is amazing.  Especially for running.  Gone are the days when I have to keep a notebook with scribbled notes of my training runs or caloric intake.  I don't have to hop in the car to drive my routes in an attempt to figure out how far I've gone.  And I don't even have to pick up the phone to check on my friends' training.  Here is a list of my favorite online tools (in no particular order):

1) Dailymile
A brand new social networking site for runners and other endurance athletes, the Dailymile offers really nice blog widgets for training and upcoming races.  You can enter your daily miles which the site will log for you, and send friends motivation and messages.  Attractive graphics and modern interfaces should make this site a hit among runners.

2) Athlinks

The great feature of Athlinks is that you can find your race results going back several years and claim them on your profile.   Once you are registered, the site will automatically update your results.  You can find rivals, check on your friends' performances, and use the social networking features as well.  I just like to see all of my results in one place.

3) Map My Run

When you need to find out how far you ran, Map My Run is the go-to site.  You can register and save your runs for future review.  I find the Hybrid view especially helpful when I run on trails - I can actually accurately map where I've been.  They've also built an iPhone app that allows your iPhone to work as a GPS when you are running.  Now, I'm still far too enamored with my iPod to actually take it out into the elements, but if I had a solid, waterproof case, I wouldn't need to bring anything else.  They've also been working on Facebook and Google Apps to be able to track workouts and so forth.  Their widgets aren't quite as pretty as DailyMile's, but the integration with the mapping is pretty cool.

4) Sparkpeople

When losing weight is one of your goals with your running, a site like Sparkpeople helps to make it all come together.  Sparkpeople is a diet site that builds daily menus and tracks calories for you.  The thing that I appreciated was the fact that I could track my protein and fiber intake very easily and making changes to the suggested menus was super easy.  If I didn't have what that day's menu called for, I could just choose something else and everything updated.  It wasn't until I used their guidelines on a regular basis that I learned how to eat properly.  Simple changes like moving to whole grains and more fruit and veggies have yielded fantastic results.

5) Running blogs

I have found that a daily dose of the thoughts of other runners has been one of my best motivating tools.  Just knowing that others are struggling like I am, or that others have dealt successfully with injuries, or even getting a laugh from a fellow runner can get me out the door and on the road for the day.

6) Runners World

The online site of the popular magazine actually has a lot to offer.  The forums are packed with information, and the Smart Coach feature actually offers really great training plans.  They have a nice lineup of bloggers, and I use their Rave Runs wallpaper on my computer.  I just wish they would continue updating them.  Plus, they have a lot of nice videos for core strength training and stretches for injury prevention.

7) Racecenter.com

This is really only for us Pacific Northwest folk, but the race listings at Racecenter.com seem to be the most complete for the area.  I always try to pick up a copy of their magazine when I'm in a running store, but for the times I don't have one, I use the site.

8) Running Warehouse
When it's time to get some gear, I like to use the Running Warehouse folks.  They have fantastic 2-day free shipping in addition to great prices on their shoes.  Of course, there is no substitute for proper shoe fitting, but once you have shoes picked out and can order them online, this is one retailer I strongly recommend.

9) Google Docs
When you need a basic spreadsheet to build a training program or track miles, Google Docs is a super simple choice.  While there are few bells and whistles, it is great to have access to your documents from any computer or iPhone or Touch.  I use Docs a lot for managing my training, although I'll be switching over to the DailyMile for tracking miles in the new year.  I will keep my mileage record that tracks my cross country journey on Docs though.

10) Google Maps

If you are going to build your own cross-country journey with the miles you've run, Google Maps will not only help you figure out mileage and route, it will highlight photos that were taken along your route and which are featured in Panoramio.  Plus, you can check out the street level view in most towns, which can be downright scary at times!  But if you're going to imagine a journey, you might as well see photos of what it looks like along the way . . .

2009 Goals

I've scouted the "buffet", and I've set my goals for the new year:

1) Run to Austin, TX (about 1,375 miles of running from where I'll end the year - west of Dunes, CA)

2) Tackle a trail race (on the calendar for February)

3) Run an ultra (I've got my eye on the Timberline marathon or the McDonald Forest 50k in October.  Timberline isn't technically an ultra, but it is technically a really tough trail run, so I'd count it for my own goal purposes.)

4) Focus on being healthy - listening to my body when I need to rest, eating right, stretching

5) Have fun!!

I've been conflicted about trying for a BQ at the Eugene Marathon.  It is within the realm of possibility, but after much soul searching, I would rather focus on the ultra distance and see what happens rather than push myself for the speed to travel that distance in BQ time.  My long term goals are focused on staying well and extending my endurance, not going faster and faster.  Really.  And since goal #5 is to have fun, I'm afraid that putting my focus on that goal will negate much of the fun that I have running.  And if I were to fail in qualifying at Eugene, I would miss the fact that I have the opportunity to absolutely destroy my PR in a huge way.  And that, my friends, is fun : )

On The Road Again

I am so glad that the snow is melting away. I love the snow on the mountains, where it belongs, and I don't mind a dusting of the white stuff, but a foot of snow at home - no thanks. Happily the sidewalks are clear enough that running is not so treacherous.

Not so on the trails, however. Our group this morning was tough - lots of slippery snow to contend with. I have to say that I am impressed with the studded out running shoes one of our group had, so I thought I'd post a link to how to do this in case winter is not over: Video Article

If the snow starts falling again, I'm going to drag out my old shoes and make myself a pair.

My favorite part of this morning's run (outside of the hot coffee at the finish): Zipping down the trail at mach speed. At least it felt that way. Kind of like skiing with lots of obstacles and tiny little skis. I felt like a kid, laughing all the way down. I think runners tend to be mostly large children, at least when they are out doing what they love. How else to explain running in gorilla costumes or Santa suits?

Now that I'm back at it, I'm starting to think about goals for 2009. New races? Increased mileage? Staying healthy? There are so many possibilities - it's like being at a Vegas all you can eat buffet and not knowing where to begin . . .

Meltdown

The snow is melting. I can hardly believe that such a little thing could make me so happy on Christmas Eve, but there is an end in sight. A few flakes tonight and tomorrow wouldn't be so bad, but then let it melt, baby!

Realizing just how wimpy I am in the snow, I have found an event that could be my Everest (not that I want to do this, mind you) - the Iditarod Trail Invitational. Participants can run or bike 350 or 1100 miles across the frozen Alaska terrain. There is a 50 racer limit, and yes, there is a waiting list, if you can imagine. At least I would be comfortable in the snow by the time I finished.

It never ceases to amaze me how far we are willing to push ourselves in the attempt to find our limits. Why is it that some of us feel the need to go to the edge, while others are perfectly happy never venturing out of their comfort zone? I do think that 2009 will be a year that I push myself farther - I am so drawn to these events that I can't help but think that I will start venturing into that unknown territory myself.

Human Nature

I've spent more than my fair share of time the past week grumbling about the weather. I can't even begin to count the "woe is me" whines that have left my mouth as run after run has been given up for one reason or another. "This sucks" has become such a permanent thought in my mind that I have had a hard time seeing the beauty in the drifts of snow that lay thick around the house.

This is why I love reading blogs. You realize how alike we all are in our obsessions, in our neverending chatter of our minds, in our struggles to make sense of our emotions as we react to the world around us. A blogger from Alaska laments the lack of snow and the clear, cold weather; a blogger from Southern California hates the "cold" rain and 50 degree weather she has to run in, and you know that somewhere, a Hawaiian runner is complaining that the 80 degrees and sun is just too warm to run comfortably. And here I sit, hating the 14 inches of snow that has fallen in the past few days because it means I can't get outside!

What I need to do is celebrate the fact that I have found something I love to do so much that I miss it when I can't. I need to celebrate the quiet line of trees covered in snow contrasted against the clear, dark sky with the single star high above. I need to enjoy the Christmas lights, illuminating the snow like hidden jewels. Each moment is a gift, one that I can't have back when I finally realize that it is all good. Not just the runs, not just the triumphs, not just the days when everything goes the way I planned. Learning this essential truth is much harder than training to qualify for Boston. But perhaps as I log the miles that take me toward that goal, I can log the inner miles that will take me that much closer to that goal as well.

My Very Own Snow Grand Prix

Woke this morning to new snow, which meant my hopes to run the Mud Grand Prix were dashed this morning. A solstice tradition, the MGP covers about 6.7 miles on the Wildwood Trail. I've been hoping to actually run one for some time, but things don't seem to work out. Maybe this spring . . .

Still, I thought, maybe I could get in a few miles in the fresh powder. I had read enough blog posts about runners hitting the snow to know that I was admittedly being a bit of a wimp. So I started layering up - long underwear, running pants, multiple shirts, raincoat, hat, gloves . . . I felt a bit like the kid in A Christmas Story, to be honest. I hate even wearing long pants when I run, but if it meant the difference between another day at home and logging a few miles, I was going to do it. (I couldn't help but think of my new running friend who has a 5 year streak of running only in shorts, despite the fact that he runs every day of the year - yeah, I'm soft.)

Finally, putting on two pair of socks and my trail shoes, I headed out the door, not sure what to expect. It was an immediate surprise. The sidewalks weren't slippery, as long as I stayed in the snow. It wasn't that cold. (This is probably because I hard so darn many layers on!) And it was absolutely beautiful.

Fresh tracks:



I've been inspired lately by the blogger in Alaska who takes photos on her rides, so I brought my camera and captured a few of the prettier moments on the run:

A quiet chill over the Browns Ferry marsh.

Snow on the Tualatin River.

My favorite part of the trail - where I do my speedwork!

This was one of those magical runs. The snow was quiet and still, the air crisp and sweet. I was in the moment, and I could have kept running forever. I even managed to hammer out 6.75 miles, so I did get my Grand Prix in this morning. I even had a prize - a compliment from a fellow walking his dog, "Hardcore runner. I like it!"

Hardcore runner. Maybe, maybe not. But still, a runner.

2008 (In 52 words or less)

Finally, I am a runner. Going long with new friends. Running after midnight on the CLR. Hitting the heat wall. A sub 8:00 on a half - holy crap! Singing the injury blues after said PR. Recovery, good 10k, then snow. Too much of it. And now, dreaming of going further in 2009 . . .

Singing the Snow & Ice Blues

Despite my upbeat predictions that I would beat the snow and ice and run anyway, I've done a terrible job of keeping up the miles during this winter storm.

I managed to finagle 40 minutes on my neighbor's treadmill for just over 4.5 miles, but I swear, they must have a direct vent from their heating unit in that room. I sweated and suffered along, and since my iPod was dead, I just about died of boredom. I have new respect for my friends who pound out 6 or 7 miles a day on their treadmills. Give me the open road and a new place to explore anyday.

Bring back the rain!!!

Hmmm

The snow is falling. Two inches at least, and it doesn't seem to be letting up. But will it be easier to run in the snow, or the ice that is set to follow this winter wonderland?

I am such a wimpy winter runner. Is there a trick to running in the snow? I've tried it and rolled my ankles and slipped around to such a degree that I gave up. But I am sure that like anything else, enough practice allows you to get around to some degree.

I suppose I will give it a try this afternoon. See how it feels to crunch through the snow. A run this evening, with the Christmas lights and the snow would be fantastic.

Here Comes The Cold

"There is no such thing as bad weather, just soft people." - Bill Bowerman

The arctic air is closing in. Snow, rain, wind. Never the conditions the runner wants to hear on the news on Friday before a long run. Knowing what's on the way, I stretched today's miles to 8.5, leaving 6.5 for Sunday when the snow is supposed to set in. With any kind of luck it will be the kind of snow you can run in, but this is Oregon. It isn't likely.

I suppose someone from Michigan would laugh at such a statement. They surely can't fathom how inept we are in our cars out here when it snows. But webfeet have never been well suited to slippery sidewalks, and since the snow is so scarce, we don't have treadmills either.

I don't mind the rain. Even today, with 40° temperatures and some snowflakes in with the huge drops, I was happy. I shared a goofy grin with a fellow runner (as the rain pelted us sideways and the cars rushed by the intersection) - only us runner types get it, I think. But the snow, that's a different story. I get whiny, I get lazy, I get addicted to sitting in front of the fireplace.

But this weekend, I'm going to try something different. I'm going to push my comfort level, I'm not going to be soft, and I'm going to try to get those miles in one way or another. If that means I'm practically snowshoeing down the walk, so be it. If it means slipping and sliding over the ice, so be it. As long as I'm not going to injure myself, I will do it. So bring it on, weather system. I'm ready.

This morning was one of those eerie running mornings. The fog was so thick at times that it was hard to see the sidewalk in front of me. The dew dripped from my eyelashes. It was dark, and it was early, and it was wonderful.

I love running in the dark at Christmastime. Some thoughtful neighbors left their Christmas lights on all night, so I was treated to the glow of twinkling reindeer in the early morning hours. I haven't been running early in some time; it is usually reserved for summer mornings when the kids are home (I did have one reminder of summer - someone had their sprinklers on!! In Oregon!!!! In December!!!!!???? WTF??????). But I knew that I would probably have a child home sick, so I shook off sleep at 5:45 and put in my 6 miles before starting the day.

There is a certain magic to hitting the streets early. The people you meet are always friendly, always surprised that there are others out there in the dark with them. The memory of the run always feels like yesterday - it's like having a bonus day. I have already accomplished something before I even start the day.

I don't know what tomorrow holds. I have 4 miles to do at a fast pace - perfect for those early hours. I just might take advantage again.

Official Training

It's real to me now. Today was the first day I did official training - not just a prescribed amount of miles, but actual hill training at mach speed. Okay, so maybe it wasn't mach speed, but after two repeats, it sure was starting to feel like. My workout consisted of 5 miles at recovery pace, but as usual, I couldn't get myself to slow down enough to be in the recovery zone.

Recovery zone for me is supposed to be in the range of a 9:45 to 10:30 pace. I find when I am focusing on my form that I naturally speed up, so I'm having a hard time working the form and staying slow. If I run my funky old school "I'm gonna die" gait, I am much more effective at recovery paces.

I ran the first 3 miles or so, and then buckled down for the 6 x 45 second hill repeats that were on the schedule for today. The plan (which is in the book Brain Training for Runners) called for me to run said repeats at a "relaxed sprint speed", but honestly, there is no such thing as a relaxed sprint up a steep hill. By the 2nd repeat, I was bargaining with myself, reassuring myself since I didn't start marathon training on time I shouldn't have to do all of the hill repeats that were called for. Just do four, I chided myself. But after the 4th, I thought, okay, one more. And once that one was done, I couldn't not do the sixth. And so I did all six repeats, and then ran home.

Whew. First one down, way too many to go.

December Days

The Christmas carols are playing on the radio, and my VISA card is showing signs of strain. It must be December.

This is the toughest month for me to run through. The days are short, dark and full of excuses. Races are far off, the clothing is buried deep in my drawers, and my hat is nowhere to be found. The idea of baking a batch of cinnamon rolls is far more appealing than slogging out 7 miles in the rain.

Still, I persist. I managed 5 miles today, including speed drills - right on target for my marathon training program. I didn't make a single baked good. Yet. (The idea of cinnamon rolls is making my mouth water at the moment.)

This is like mile 18 of the marathon. Still so far to go, but man, does it hurt to keep going. It would be far easier to call it a holiday, take a month off. But the truth is, like in the marathon, where the walking hurts as much as the running, taking a break has its own pains. And they aren't the ones I want to feel right now.

So tomorrow I'll lace up the shoes, throw on the raingear if necessary, and do it all over again.

Best Yoga Poses for Runners

I am not an expert on yoga, but these are some of the poses that I have found that help me to keep me healthy as I increase the miles.

Open the shoulders/upper body:
Marichi I

Lengthen the psoas:
Constructive Rest Position
Cobra Pose

Stretch the piriformis:
Cow Face Pose
Half Lord of the Fishes Pose (great for shoulders as well)

Open the hips:
Happy Baby Pose
Pigeon Pose

Work the hamstrings:
Seated Forward Bend
Locust Pose

Stretch the groin:
Bound Angle Pose

Calves:
Downward Facing Dog (great for hamstrings too)

Work it all:
Wide Angle Seated Forward Bend

Oddballs Family Fun Run

After we had grown up and moved out of mom's and dad's, my brother and I were finding it difficult to connect. He was living in Ashland and going to school, and I was newly married and working in Salem. We had been close, but my leaving for college had put a distance between us that we weren't sure how to bridge.

I had started running to keep in shape, and he was skiing a whole lot. He came home for Thanksgiving, and we decided to run a Thanksgiving Turkey Trot together. This was in the early days of the Portland Turkey Trot, so the course followed the challenging hills of the Wildwood Trail. This was his first race, so I reassured him that I would wait for him at the end. I was still thinking like the older sister.

He ditched me in the opening mile. I'm not even sure that he ever looked back. It was the first time that my little brother had so completely destroyed me at something that I was shocked. I shouldn't have been. He's a natural runner, and me - well, I have to work at it.

Since then, we've made it a point to run together on every Thanksgiving morning that we can. We've braved sideways wind and rain on the waterfront, enjoyed the fall leaves on Leif Erickson, and charged up the hills of the Turkey Trot. It's our chance to connect over something we both enjoy, and it is the one time of year that he'll run slowly enough to stay with me. I've taken to calling it the Oddballs Family Fun Run - an homage to our last name - and it is one of my favorite runs of the year. When we finish, I'll have my first Christmas latte of the year.

I can't wait.

Fantastic Resource

To determine target paces for training, this website has a great calculator based on VO2 max:

http://www.runningforfitness.org/calc/tp.php

It recommends the percent of your weekly mileage should be spent on any given pace so that you can build your own training program.

There is also a calculator that allows you to program in your goal time on a given race, and it returns paces and sample workouts to help you achieve that goal.

http://www.runningforfitness.org/calc/paces.php

Awesome!

Joggling

As if running isn't hard enough, there are people out there who actually juggle while they run. Now me, I can only juggle about two times before my balls are flying, so the idea of doing this while running is mind boggling. But not only do people do this, there are "world championships" for the sport: http://www.youtube.com/watch?v=s61H643nL5I I doubt we'll see this event in the summer Olympics anytime soon, but still. Wow.

There are several blogs devoted to the sport:

http://thejoggler.blogspot.com/
http://justyouraveragejoggler.com/

But I guess what amazes me is how fast these guys can run while juggling - a 2:50 marathon, for Pete's sake? I am constantly amazed by the incredible things we humans can dream up to achieve.

Thankful Running

I'm thankful for:
The incredible luck to live in the incredible circumstances that I do so that I can even consider running for fun
Long runs that feel good
Spectacular relay races
Muddy running shoes
Bodyglide
The crunch of fall leaves under my feet
Greek yogurt, bananas and brown sugar post run
Sunday morning group runs
Early morning runs that feel like yesterday
Holiday traditions that involve eggnog lattes
The mile beep on my Garmin
The sudden surprise you get when you realize an old ache is gone
When the right song at the right time comes up on the iPod
Foam rollers
Morning coffee
Watching the miles pile up
Soaking in cold creeks
Running documentaries
Gummi bears at mile 20
That I love every minute of it, even the bad ones

Run Fast or Run Long

If nothing else, my recent injuries and illness have given me time to reflect. Lots of it. Too much of it, I'm afraid, because now I'm rethinking my goals.

Do I really want to try and qualify for Boston this year? Maybe I should wait until I am 60, and then I just have to run a 4:30. Of course, at 60 that's going to still be quite an accomplishment. Bottom line, Boston isn't easy. That's why it's cool. Training will suck no matter my age.

I'd love to run an ultra. I'd like to take to the trails. I want to get muddy while I race, and I want to see what I can do. More good goals. Can't do them all at once.

Problem is, I'm not 100% yet, so any decision I make is going to be on the cautious side. The confidence of a month ago is replaced with thoughts that maybe I'm not up for this. We all get those.

So I won't decide. I'll wait. I'll get healthy. I'll start training again. And then we'll see.

One Thousand

Tonight's run put me past 1,000 miles for the year. Holy crap. No wonder my hip hurts.

Injury Report - Part Two

A stubborn head cold has kept me off the roads for the past several days, so I have decided that I might as well continue my self-diagnosis of the myriad of injuries plaguing me since last month's Run Like Hell. The foot is much better, but my hip - that's a different story. I still am not sure what is going on there.

During the race, the hip would be fine until I stepped funny - striding out too much, I think - and then a stabbing pain would race up my groin and out of my mouth in the form of an expletive. It started out happening only every mile or so, but by the end of the race, it was in almost every step. Prior to the race, I had felt this particular pain a couple of times during the week's runs, but not for a long time before. I have had this occasional stabbing pain a few times over the years.

After several weeks of rest, I am not noticing the pain very often. Only once in awhile if I shift my weight back on the hip with my knee extended do I feel a slight grind. The pain feels like something is grinding deep within the hip.

The chiro thought that it was probably just a combination of tight muscles in the hip flexors, TFL, SI and psoas. He was able to create all kinds of pain right after the race just by pushing on the various parts. What worries me though is that it does feel like a grinding sensation, though it could just be tendons snapping over bone. My worst fear is that it could be cartilage related - all the years of soccer could definitely have taken their toll.

So I'm in a wait and see mode. I haven't done enough running in the past month to know if it's feeling better or not. If the problem continues, I'll probably be off to see an orthopedic specialist just to make sure that I'm not on the fast train to hip replacement. I've always had the tendency to expect the worst, so I figure if I'm worried about it now, it probably isn't that bad.

Update:
Had an adjustment yesterday that I didn't have the week before the race (which I had been getting regularly). The hip feels like it is back in the right place, if that makes sense. I had been feeling a little twisted or something, and that feeling is gone now. There is still loads of tightness through all of the muscles, but when you decide not to stretch, I guess you get what you deserve. My hip is probably not falling off anytime soon : )

Injury Report

After obsessively scouring the internet to figure out what could be wrong with me, I've learned how helpful it can be to hear about other people who have gone through the same set of symptoms as I have. It's even better to hear that they finally recovered, that the injury didn't sideline them for life, and that there is hope in the darkest of nights when it seems like nothing will ever feel right again. So for anyone out there who might be trying to figure out what's wrong, here's my story.

The problems started with a popular Portland race, the Run Like Hell 1/2 Marathon. This little doozy take the participants through downtown Portland, over some uneven streets, and then up Barbur Blvd, which is a long uphill climb on a canted road. Normally the course then would follow Terwilliger back down, which, although it is windy and downhill, does lay pretty straight across the street. But a huge landslide has blocked Terwilliger off for the time being, so the race director had us come back down Barbur and in to the finish. And Barbur is slanted, very slanted. At times it felt like my feet were wobbling all over the place (and I was pushing the pace, which didn't help). I was having a lot of issues with a painful snapping hip, which is a different post, but other than that, I thought I felt alright.

After the race as I was enjoying beer and hot wings with friends, I noticed that the outside of my left foot was getting a little tight. I didn't think too much of it. The magical hot chocolate rum elixir may have had something to do with that . . .

By that evening, I could barely walk on it. The outside of the foot, underneath the 5th metatarsal, and up through the ankle, was extremely painful. Bearing weight sent shooting pain up the leg, nearly to the knee. I had generalized pain up and down the side of the leg and both above and below the bony protusion on the outside of my foot.



What the heck had I done? From my internet research (you know, it's never a great idea to research things on the internet because you always come away convinced you have the worst of all possible diagnoses) I decided that I probably had a problem with my peroneal tendon. While most peroneal tendon injuries happen from ankle sprains and inversions, it is possible to damage them when running on canted roads. Add in the fact that my shoes are on the stability side of motion control shoes, and I had a recipe for foot disaster.

The chiropractor confirmed that my peroneal tendons seemed to be strained, and he began graston and muscle release on the injured tendons. I think it is always a good idea to have an injury like this evaluated by someone who sees these injuries commonly; you want to make sure it isn't a stress fracture (since you'll need to stay off of it for 4 - 6 weeks). As it slowly began to release, I was instructed to do some stretching and strengthening of the area. Balancing on one foot, first with eyes open and then with eyes closed, would wake up the muscles and get them on the road to rehab. I found that using a roller on the calf muscles was also very helpful. It isn't an easy injury to get rid of. Searching for information on the injury reveals a wide variety of recovery times, from a few days to months. I am at 3 weeks post injury, and I was just able to run one mile without any pain. I expect that it will be a few more weeks before I am back to running at the levels I was before the injury.

One trick I learned - a rolling pin works really well as a muscle release tool. I have a fancy one, but it doesn't have any handles, which makes it hard to maneuver. I can position the rolling pin much more easily. It isn't quite as cushioned as I might like, but I make sure not to use too much pressure. Once I am fully recovered, I plan to do more trail running so that I can strengthen up those tendons. If there is some way to keep myself injury free, I am going to try it! Being injured when you are a runner is the worst form of torture.

One Mile!

It doesn't sound like much, but after three weeks of foot pain that has kept me off the streets, one pain free mile was a miracle. Even better, I felt like I could have kept going, but I'm trying to be smart about these injuries and take it really slow. I laughed as I ran through the changing fall leaves, feeling incredibly blessed to be at it again.

Dreaming, Wishing, Planning

Since my foot and hip don't want to cooperate, I'm going to assuage my injury blues with some daydreaming about next year's race schedule. It isn't the same as going out and enjoying this gorgeous fall weather, but it will have to do.

2009 Race Ideas

February - Fanconia Anemia 5k

February - Hagg Lake 25k

March - Shamrock Run 8k

May - Eugene Marathon

July - Cascade Lakes Relay

August - PTC Walk

October - McDonald Forest 50k

TiArt Thursday: Running and Weight Loss

When I first began running after college, I was thrilled with how easily the weight came off. Ten pounds melted off with ease; I don't think I did anything more than up the miles. Naturally I assumed that increased mileage would always equal weight loss.

Fast forward ten years and two children later.

Last summer, I decided to run my first marathon. As I charted out my miles, I imagined the way the weight would just fall off. I wouldn't have to change a thing, other than dedicating more time to running. People would ask me if I was losing tons of weight from running, but the scale was telling me no. It was discouraging.

That winter, I decided to up the miles even more. Surely burning nearly a pound a week in calories would do the trick. Nope.

I was at a dead end.

But I knew what I needed to do. I needed to look at my eating honestly - face the truth about how I was fueling myself, how I was snacking in the afternoon, all of it. And I didn't want to. But I knew that if I ever wanted to have any chance of making a change in my weight, I was going to have to open the closet and look at the mess inside.

I happened upon the website Sparkpeople, which would give me an easy way to count the calories going in. But then I saw that I could get a sample menu based on my weight loss goals, and it was super easy to make changes to my diet based on what I had at home. The best thing about Sparkpeople was that it wasn't advocating some crazy diet based on grapefruit or toast; it helped me to figure out the right kinds of foods to be eating.

The education came quickly. I needed to be eating brown rice and whole grain spaghetti, whole grain bread and lots of vegetables. I needed protein at all of my meals, and a much larger breakfast than I was used to. Water was important to drink throughout the day. As I made the changes in the kinds of foods I was eating, I found that I no longer wanted the junk that I had been using as filler for so many years.

The weight came off quickly then. Nearly 15 pounds lighter now, I am finding it easy to maintain this weight as long as I continue to eat the healthy foods. I use Nancy Clark's Food Guide for Marathoners and the Essential Eating Well Cookbook extensively, as well as recipes from the Eating Well website. My running helps as well, but I realize now that I can't rely on running alone. Sure, I can splurge now and then, but I can't splurge every day at every meal.

I still have panic moments when I worry that if I don't get the miles in I'll end up like I used to be. I've noticed that about a week before my period I become an eating machine, craving sugar and high carb foods like they are going out of style. But I know that it will pass in a few days and that I can go back to the healthy eating that I truly prefer. And I know that all it will take is a good, hard run and my head will be cleared of all the panic I have created.

Injury Blues

Being hurt sucks.

The weather is fantastic, the road is calling, and I'm stuck with a limp and stretching exercises. Awesome.

It won't be long until the rain is constant, the mornings cold, and the trails muddy. But maybe at that point, I'll be ready to go again.

Sigh.

Race Plans

An awesome resource for figuring out a race plan:  http://www.ridersite.org/SBTraining/PaceCal.php

This not only figures out your splits, it figures out how to run negative ones to achieve goal pace.  

Now I just have to be able to run them . . .

Surfing the Edge of Overtraining

As the days have settled in to fall, and I've found myself with more time now that the kids are back in school, I'm finding that I'm struggling with too much training.  I head out for a 6 mile run, only to decide to tack on another mile or two . . . two or three days in a row.  Inevitably, I find myself waking up with a scratchy throat, elevated heart rate.  If I ignore the signs and decide to run anyway - wham, a real cold.

I'm trying a new method.  I will run or play soccer three days in a row at most, and then take a rest day whether I want to or not.  I find it difficult to keep perspective.  I want to tally the miles, see the improvement.  I am struggling to keep my recovery runs slow, even when I leave the Garmin at home and refuse to look at my watch.  The hard part is remembering that this is not a short term goal.  I don't know how to relax and just enjoy the ride.  But I am trying.

Coming up next week is the Run Like Hell.  I'm hoping to break a 1:50, but there are some serious hills, so I'll be happy with a finish.  (Yeah, right.)  A big landslide is blocking Terwilliger at this point, so I'm not sure if the course will be the same.  Just hope they don't add any more hills.

Life Lessons from Running

So what life lessons do we learn from running? This is the question asked today by the Runner's Lounge - a question that I haven't really asked myself as I have logged the miles this year. I've been running after the fastest pace, or the highest monthly mileage, or even the elusive dream of qualifying for Boston. I haven't been living the running. I've almost forgotten that the runs I do are my life.

Perhaps this is the greatest life lesson I can take from my running. Life isn't about the goal, or the finish line, or the next size smaller pair of jeans. Life is what happens on the road, during those slow miles, up the big hills, through the dark in the forests of Central Oregon. Life is in the van with your teammates, on the bridges with your running partners, sitting with you as you enjoy a hard-earned cup of coffee Sunday morning and chat about the next big race or home improvement projects waiting your return. Life is at every stoplight you wait through, in every rabbit that hits you in the foot while you run down the trail, every cold soak in the tub as you recover from too many miles in the heat. Life is the osprey circling the field at the top of the hill, the sting of the snow falling through the trees on a late day in March, the nagging pain in my hamstring that reminds me of every step I take.

It is only when I stop to realize that this running that I do is my life, not just an ends to it, that I can really learn the one lesson from life I need to learn. This is it. Life happens in all of these moments. I have had fantastic experiences out there on the road this year, even if they haven't all been pretty. And whether I'm running, or stretching, or dreaming of the next race, I'm living the life I have always wanted. I am a runner. And sometimes it just takes answering the question to realize it.

Roasted Red Race Potatoes Recipe

One of my discoveries this summer was how well roasted potatoes travel on a relay race. My team captain brought them with her on the Cascade Lakes Relay. Even after camping for a night and running most of the day, the potatoes were a delicious treat that provided important carbs. I didn't get the recipe, so when I was prepping for the Portland to Coast, I developed my own version of the potatoes. Here's what I came up with:

Roasted Red Race Potatoes

2 -3 lbs red potatoes, washed and cubed in bite-sized chunks
olive oil
garlic - 2 to 3 cloves, minced
1 pkg Italian blend cheese

Preheat oven to 400º. Scrub and cube potatoes and place in large bowl of water to soak for 15 to 20 minutes. This helps to soften up the potatoes and release the starch.

After they have soaked, drain the potatoes and put back into the large bowl. Toss with olive oil to coat, and stir in minced garlic. Layer the potatoes in a baking dish (use a disposable aluminum one if you are taking on a race) and cover with the bag of cheese. Cover with aluminum foil and bake for 20 - 25 minutes.

Uncover and bake for an additional 25 - 30 minutes; more if the potatoes are deep. Check periodically. Once they are easily pierced, they are done. If the cheese is getting too brown, you can always put the aluminum foil back on.

Biggest Month Ever

Well, maybe. I haven't been keeping records for that long, but since last November, I logged more miles this month (133) than I ever have before. This summer has been especially productive for me, with 3 100+ mile months in a row. Amazingly, I am feeling better now than I ever have before. I think that strengthening my core and hamstrings has made a lot of the difference, but I would also guess that there is a level of fitness that, once achieved, leads to fewer injuries overall. Maybe I have finally crossed that threshold.

I still have just over 200 miles to run to reach my goal of 1,000 miles for the year. When I began my quest, it seemed like a far off number, but now that it is really in reach, I am more motivated than ever to reach it.

Pushing Through the Miles

How wonderful it would be if we could just wake in the morning, completely refreshed with new legs and boundless energy. But we all have to have days like the one I had this morning, when getting up is a chore in itself and slogging out 8 miles is the last thing I want to be doing. I admit, I was very tempted to pull the covers over my head and sleep a few more hours. On waking, I was convinced that it had been raining not long before (it had not) and I was sure that I would be wet, cold and miserable by run's end.

Still, something got me out of bed. Perhaps it was the running log I now keep beckoning to add a few more miles to this week's total, perhaps the thought of the next race I plan to run or just the fact that I would be able to tell my husband that I ran while he was sleeping in, but something got me moving and out the door.

It was pain from the beginning. I won't lie. What felt like a monumental effort was a snail's pace (note to self, don't take the Garmin when I'm feeling tired and unmotivated!). I tried to drink in the morning light, the beginning of fall appearing in the trees, but mostly, I bemoaned my exhausted energy and whined to myself. Still, I cranked out my 8 miles, including the 1/2 mile hill that leads to home.

As I hit my front door, a new feeling emerged. I had pushed through those negative feelings. I wasn't fast, but I was out there, and that was more than I had planned as I lay in bed in the dark that morning. Sometimes, the victory is in just getting out of bed and hitting the road. Sometimes it isn't about speed or intensity; sometimes just doing it is more than enough.

Feeling the hot water hit my head, a new feeling grew - pride, joy, accomplishment. This feeling is why I run - not the ribbons, not the PRs. It is just getting out there, day after day, week after week, year after year. You don't have to run fast or far to get that runner's high; you just have to run.

Finding a Different Reason to Race

For the past five years, I've taken one weekend to become a temporary racewalker during Oregon's famous Hood to Coast weekend. While most people are aware of the running event, many are surprised to learn that there is a companion walking event that walks two of the three legs before the runners come through. The exchange points and leg distances are exactly the same as the Hood to Coast; we just start in Portland and make our way a bit more slowly than the runners, but we compete with all that we have in us just the same.

But this weekend is about more than the competition for me. Sure, I love trying to get a great mile split time (and fast walking is tough, make no bones about it!) but more than that, I love the atmosphere of this particular race. Instead of emphasizing the elite athlete, the Portland to Coast walk celebrates the rest of us. Van decorations rank higher in importance than performance, and wearing a disco costume is not only possible, it's expected. Stopping to cheer on a teammate, to spray down a fellow competitor, or dance to ABBA in the middle of the night is why I choose to take part in this mellow sister event. Reconnecting with friends and making new ones along the way is what it is all about.

As the summer days fade into fall, the Portland to Coast helps me to recenter my running and to focus once again on the fact that even getting out on the road is a victory. The fact that any of us has the desire to push our bodies to our limits, whatever those limits may be, is to be celebrated. The next time I head out the door and find myself struggling to go the distance, I can remember this and find the inspiration in the friends I have met along the way. I can remind myself to party just a little, to wear some funky socks, to cheer myself up the hill and to enjoy the run.

Trail Runs & Ultras in Oregon

A pretty comprehensive list: http://www.usatf-oregon.org/node/320

Here are some highlights with some details not on the list mentioned above.

Hagg Lake 25 & 50k
February

Peterson Ridge Rumble 30 & 60k

April
Sisters, OR

Registration opens in February

Forest Park Trail Run 10, 20 & 50k
May 24, 2009
Forest Park, Portland, OR
10k - $25; 20k - $35; 50k - $55

McDonald Forest 50k
May
Corvallis, OR

50k

$55; $65 after April 1; $70 race day
Limited to 250

Granite Man 10 mi
June
Jacksonville, OR
$25
Limited registration

Siskiyou Out & Back 15k & 50k
July 11, 2009
Ashland, OR
50k
$55 to 6/28; $65 after (includes tech shirt)

Registration opens Mar 1

Limited to 175

15k
$25 to 6/28; $35 after (includes tech shirt)
Registration opens Mar 1
Limited to 175

Mt Hood PCT Ultra Run (50 mile)

July
Mt Hood, OR

$TBA

Where's Waldo 100k
2009 Trail Running Championship
August 22, 2009
Willamette Pass Ski Area, OR
Limited to 125
Registration opens March 1

Sunrise to Summit 3 mi
Mt Bachelor, OR
August 30, 2008
Run from Sunrise Lodge to the Summit

ORRC Wildwood Trail Trial 10k
September 1, 2008
Forest Park, Portland, OR
$25; $30 after Aug 25 (Entrants get a cry towel)


McKenzie River 50k
September (closed for 2008)
Fish Lake, OR (East of Eugene)
Limited to 150

Northwest Mountain Running Championships - 6 to 8 mi
September 21, 2008
Timberline Lodge, Mt Hood, OR
$30 to $50
Limited to 500

Mt Hood PCT Ultra (100 mile)
September 26-27, 2009
Mt Hood, OR
$150 by June 1; $170 after June 1
Must have completed one 50 miler and complete 8 hours of trail maintenance

Xterra Trail Running National Championship 21k, 5 & 10k
September 27, 2008
Bend, OR
$35 for 21k; $25 for 5 & 10k
All participants are eligible to win championship - no qualification is necessary

Oregon Marathons

Thinking about running a marathon in Oregon? Here's a list of marathons in our great state, arranged chronologically.

Eugene Marathon
First Sunday in May
$75 through Oct 1; $85 through Jan 1: $95 through 4/1; $105 through 4/28
Boston Qualifier
Road
The Eugene marathon is quickly growing in popularity, with over 5,000 finishers last spring. Flat and fast, the marathon begins in front of Hayward Field and runs along the river and through parks. The course is also supposed to feature information about famous Oregon runners at every mile marker. It is USATF certified, which means you can qualify for Boston on the course.

Newport Marathon
First Saturday after Memorial Day $50 through Mar 1; $60 through April 1; $75 until full
Limited to 750
Boston Qualifier
Road
The run begins in Newport and heads out into some residential areas before turning back to the bayfront and heading out along Yaquina Bay for an out and back along the water. It is mostly flat. There are aid stations about every two miles, and they even have oyster shooters at miles 11 and 19. The standing record for number of oysters "shot" by one person during the race is 48. I wonder how those go with GU.

Pacific Crest Marathon
Last Saturday in June
$70 through May 31; $80 through June 26; $90 at packet pickup or day of race
Boston Qualifier
Paved bike paths in Sunriver
The report from the 2008 race was that it was hot - very hot! With 95 degree temperatures, this marathon around Sunriver was very challenging for even the toughest runners. The race circles Sunriver twice, which means that there is a fair amount of rolling hills to be handled. The elevation is about 4000 feet, which can also be a factor in performance.

Foot Traffic Flat
Fourth of July Fees to be posted; registration opens Feb 2009
Boston Qualifier
Road
A flat, fast course on Sauvie's Island, the Foot Traffic Marathon is a great race for a PR, unless of course, it's really hot that day! The race starts and finishes at the Pumpkin Patch, circling twice around the island. Hot dogs and strawberry shortcake is available at the finish. Aid stations are available every few miles, but I don't remember them being every two miles when I ran the half-marathon this year.

Crater Lake Marathon
August (probably 2nd weekend)
$85; $105 after July 31 (registration opens Mar 1, 2009)
Limited to 500
Mostly road, 4 miles of cinder at end
Not for the faint of heart, the Crater Lake marathon offers a big challenge at elevation with a killer hill. You have altitude gains and losses of over 1,000 feet over a distance of five miles, but you have the beautiful views of Crater Lake to help you forget the burn in your legs. The elevation of 5,980 to 7,850 will also leave you breathless. If you are ready to put yourself to the test, the Crater Lake Marathon just might be the race to choose.

Haulin Aspen Trail Marathon
August
$55 through July 15; $65 through packet pickup; $75 at packet pickup (if space is available)
Limited to 500
Trail
Starting and finishing in Shevlin Park in Bend, this trail marathon offers over 2,500 feet of elevation gain on the single track trails. Happily, the elevation gain occurs over the first 12 miles, so that returning to the finish is downhill. Nine aid stations are available for the marathon, and Cascade Lakes Brewery offers post-run refreshments. Having run these trails before, I can say that there is some beautiful scenery on the lower part of the run. Tumalo Creek runs through the park, and it offers a great post-race soak for tired legs.

Timberline Marathon
Second Saturday in September
$65 via the web; $70 via mail
Limited to 400
Trail
Beginning at Timberline Lodge, this trail marathon winds its way down the Pacific Crest Trail to finish at Timothy Lake at the Clackamas Ranger Station. Featuring a net elevation loss of nearly 3,000 feet, this marathon takes you out in nature for your 26.2 mile journey. There are only four aid stations along the way, so you would need to carry your own energy gels and hydration.

Portland Marathon
First Sunday in October
$90; $150 day of
Boston Qualifier
Road
The grand-daddy of Oregon marathons, Portland is a well-organized, well-established event. They offer a fantastic free training program, plenty of on-course entertainment, and well stocked aid stations. This is one of the few marathons that openly allow mp3 players on the course, which when you are on your feet for four hours or more can be a big boon to your motivation. This race is growing in popularity, and as of August 21, 2008, only 734 spots were left. As for the course, it winds through downtown Portland, with a gentle hill in the first couple of miles. After snaking through the industrial district, the course heads out Hwy 30 to the St John's bridge, providing a significant hill about mile 16. You travel along the bluff, past UP, and then back down in to Portland to cross the river and finish in the park blocks.

Cold Tub Soaks

I punished myself yesterday. Not on purpose, but I naively thought that I would be okay on an unplanned 18 mile run with only 20 oz of GU2O in high humidity and temperatures nearing 80º. At mile 6 or so, I was already soaked, and it just kept getting worse. Near the end of my run I was dizzy every time I stopped. Not wise.

While I paid the price for the rest of the day with a splitting headache and fatigue, I was surprised by how well my cold tub soak worked to ease my aching legs. If you haven't tried a soak in the tub after a long run, I highly recommend it. Simply fill your bathtub with cold water - don't turn on the hot water at all - and soak for at least 10 minutes. I wear a sweatshirt (yes, it will get wet) because it does get quite chilly, but after a couple of minutes, things settle down and become quite numb. Some people like to go so far as to put ice cubes in with them, but I'm far too tired at that point to bother with carting my ice from the kitchen to the bathroom. What I find is that my legs will feel tired but not achy for the rest of the day. By the next morning, they are about 85% of normal. Last year when I was training for the marathon, it would take me at least three days to get to that point.

More information about cold soaks

Inspired Feats of Running: Lisa Smith-Batchen

Are you struggling to get out for your run this morning? Feeling a little burnt out from covering all those miles yesterday? We've all been there. Sometimes it takes the story of what someone else has accomplished to get you on the move. One of my running heroes is Lisa Smith-Batchen, an ultrarunner who has competed in some of the toughest races in the world.

I first learned about Smith-Batchen in the "Running On the Sun" documentary, which profiles the 1999 running of the Badwater Ultramarathon - a 135 mile race through Death Valley to the 8360' elevation mark of Mt Whitney which takes place in July, just to make sure there is plenty of heat. Just learning that humans are capable of running that race may be enough to get you out of your chair, but Smith-Batchen took her limits even further this year.

Inspired by the work of Sister MaryBeth Lloyd, a fellow runner who has worked with AIDS Orphans Rising for the past 13 years, Smith-Batchen decided to run 310 miles in order to raise money and awareness for the important work that this group is doing. Her route stretched from Las Vegas to the start of the Badwater Ultra, included the race, and then went 10 miles further to finish at the very top of Mt Whitney. She not only completed the course, she managed to buckle the Badwater (finishing in less than 48 hours) and turn in one of the fastest splits of anyone on the last stage. She has raised over $400,000 for the project. She will complete "the 810" by returning to Death Valley in October to ride the Furnace Creek 508 - an epic bicycle ride. And to top it all off, she's a mom too.

We may not all be able to perform the kind of endurance feats that a person like Smith-Batchen can, but we can all dig deep and find out what we are capable of if we put our hearts and minds to it. So go run!

Hitting the Training Wall

Last year at this time, I was busy training for the Portland Marathon - and by busy, I mean, trying to crank out the miles quickly since I decided in July that I would go for it. I was adding a fairly modest 1 1/2 miles per week on the long run, but I didn't have the base, and I wasn't going slow enough. (There is a great advantage to running with the training groups, and that is that they keep you from making silly mistakes like this!) I struggled with injuries and burnout. I did a 16 miler the third week in August, and then I hit the wall.

That 16 mile run was so painful that I quit running for a week. I hobbled on sore hamstrings and cursed the idea that I still needed to do at least an 18 and a 20 before the race. I was done. Modifying my training plan, I reasoned that if I ran a couple of runs of 13 miles, I would at least have an easy first half, and I could power my way through the rest. But as school started up again, I only made it out for one more 13 miler (again, very painful), and then three weeks before the race, I stopped altogether. I had hit the training wall, and I wasn't getting up.

I did make it through my marathon, but just barely. I was fine for the first 13 miles, and then it all went downhill. What shocked me most was how much walking could hurt after so many miles - I always figured that I could at least walk and feel okay. Nope. Everything hurt, and crossing that finish line after all those miles was bittersweet. I didn't run the marathon that I wanted to, and my undertraining was very evident.

Since last year's marathon, I have learned a lot about training. Here are a few tips to keep you from hitting the training wall and failing to properly prepare for the distance:

1. Run far and slow.
The conventional wisdom seems to be to run about 1:30 to 2:30 per minute slower than your desired race pace. This allows you to cover longer distances with less fatigue. It also trains your body to burn fat instead of glycogen, helping you to sustain the effort. Perhaps more important than covering the miles in the marathon is to run for the amount of time that you will take to cover the course - if you want to run a 4 hour marathon, make sure you get in a four hour training run.

More information on long runs

2. Give yourself enough time.
Committing to a marathon really takes months of preparation if you haven't been running regularly all along. Many marathon training programs are five months long to make sure that you have enough time to increase distance, rest, and recover from overuse injuries that may crop up along the way. You might be able to pull off a marathon in three months, but it probably won't feel good!

3. Find a running group.
For me, this has been the biggest boost to my running. Having friends to put the miles in with helps them to pass more quickly. You get the cumulative wisdom of the group as well, which can be helpful when injuries pop up or the training wall sets in.

Hood to Coast Relay Food

What you eat on a relay race like Hood to Coast or Cascade Lakes can be as critical to your performance as the weeks of training you do leading up to the big day. Having learned from experience (I don't recommend Red Bull ten minutes prior to your first leg) and witnessed food choices gone bad, there are a few pointers I'd like to share that I've learned along the way:

1. Don't just bring bagels and energy bars.
While you are shopping, you might be inspired to go with the classic running foods - bananas, bagels and Powerbars. While they are a good energy choice, they also get very boring after twenty hours in the van. The thought of a bagel usually becomes unbearable to me in the middle of the night, but I have been on a race when that's all I have to choose from. Be creative with your food choices!

2. Consider solid foods.
Cold barbecued chicken, roasted potatoes (kept in an aluminum tray) and hot pasta (can be cooked by the van resting during the afternoon when they won't be sleeping anyway) can be a wonderful pick me up. There are usually places you can stop and get a hot meal as well, but if the relay is remote, bringing your own foods can be a godsend. Bringing a solid protein like chicken is great, since you should refuel with protein 1 - 2 hours after you run. If you are running in the first half of the van rotation, you won't get to a hot food station for a couple of hours after you run. A nice turkey sandwich or wrap can be a good meal post run.

3. Think outside the box for breakfast.
Waking up at 4:00 am to run again is never easy, but a good breakfast can be a help. If you have access to hot water, bring along some instant hot oatmeal (an aid station selling hot chocolate can provide the hot water and a cup) for a meal that will warm you from the inside out. Plain greek yogurt with brown sugar and bananas was a great cold option for me during the last race - it stuck with me long enough to get me through the run, and it wasn't a bagel!!

4. Don't forget your pre-race fuel.
About an hour before you run, you should make sure that you have some carbs in you. Half a peanut butter and jelly sandwich can be a great snack to make sure you have energy for your leg, and it tends to sit lightly in your stomach. If you can, experiment with different foods before you head out on training runs. Your body will perform much better with foods that it is used to.

5. Drinks and more
Of course you want to bring water, but you also want to make sure that you are replenishing electrolytes as you go. I tend to use an electrolyte replacement drink (GU2O is my favorite) while I am running, and then I stick with water after. I also make sure to bring soda for the caffeine. If you are a regular caffeine drinker, you want to make sure you keep that supply up or you can end up with a headache. I know a lot of runners who love to drink a Coca-cola (some like to defizz theirs first) during the race for some good carbs.

6. Junk Food
Unless you are an ultra-serious warrior who never ingests sugar, bringing along some junk food can be great way to bond a team. There's something about passing around the peanut M&M's or red licorice that brings a team together. Be careful though; some people are sensitive to the sugar and may end up with stomach issues if this is all they eat! My Portland to Coast team swears by Grandma's Iced Animal cookies, red licorice, peanut M&M's and Sour Patch Kids.

7. Just remember to eat
It is actually very easy to get caught up in the excitement of the race and go hours without food. Pre-race jitters can erase your appetite, but when you'll quickly realize that running without fuel will definitely slow your performance. Going without food can also wreak havoc on your stomach. Consider what you are going to eat as much as what you are going to wear as you pack for your big race, and you should come out all right.

To Skirt or Not to Skirt

This is the one time of year that I switch gears and racewalk with an awesome team on the companion event to the Hood Coast - the 128 mile, 12 person walk relay Portland to Coast. In addition to working an entirely different set of leg and hip muscles, racewalking presents a chafing challenge unmatched by even my longest runs. Because efficient racewalking technique requires both narrow leg motion and vigourous arm movement, inner thighs and the backs of the arm at the sleeve opening both suffer in this event.

Solving the upper arm issue is fairly easy. BodyGlide, a greaseless skin protectant, does an excellent job of preventing chafing. Vaseline works equally well, although it is much messier than BodyGlide.

The inner thighs, however, can still be a problem area even with a liberal dose of the stuff. So this year I am considering wearing a running skirt in the hopes that the lack of material will solve my issues forever. I was fortunate enough to be given one as a gift last year, and I recently tested it out on a morning run. Although it is a bit shorter than I would like, it is supremely comfortable. I was surprised to discover this.

But still, it's a skirt. And yeah, Runner's World has been documenting the growing popularity of the running skirt, but as a long time soccer player and tomboy, the idea of wearing a skirt to go out and sweat seems downright weird. I'm still not to the point of running in my sportsbra, and now I'm going to throw in a short skirt? Yikes! But it is so comfortable . . . what is a girl to do?

I've got two weeks to decide.

Cascade Lakes Relay Race Report

The first running of the Cascade Lakes Relay took place over the past weekend (August 1-2, 2008), and if our team's experience is any indicator, this relay is off to a strong start. We began our journey at Diamond Lake, a beautiful high altitude lake only a short distance from Crater Lake. One of our first observations was that there were an incredible amount of bugs flying about; had we known how many bugs we were in for, we would have enjoyed these non-biting ones . . .

After a pasta dinner and a peptalk from the race directors, we headed back to camp to try and get some sleep. The Diamond Lake Campground is a bit hilly, and we found that we had to put our tent on a slope. So much for getting some valuable sleep - we spent all night climbing back up the hill to our pillows. Who needs sleep anyway? (Next year, we're discussing staying in Sunriver the night before and driving down for the start.)

At 5:45 a.m. the next morning, we were at the start line, ready to go. Our first runner started us off strong around a beautiful trail skirting the shore of Diamond Lake. The bugs that had plagued the race director as he set the course must have been sheltering in the cold, because our runner reported that they were not an issue. Some complained of the "off-roading" through a field, but our runner enjoyed the trail.

We continued on through the cold morning, up the big hill out of Diamond Lake and down the endless straight stretch of highway that leads to 97. Finally, as we hit the highway, it was my turn - 6.6 straight miles down 97. Only problem - I thought it was 6. And I was being chased by our friendly rivals. So after busting my tail for 5.5 miles, the activity up ahead that I knew must be the exchange seemed awfully far away. That was the "1/2" mile ever!!

After leaving 97, you enter a long stretch of red cinder road - dusty, hot, and very difficult to run on. Thank goodness we had brought spray bottles, which we used liberally on our own runner, and any other runner who happened by. This did, of course, lead to a mini water fight with another van . . . And while many of my teammates would like to see that gravel section go, I think it led to one of the prettiest spots on the course:

Our final runner finished out our van despite her pressing IT Band injury (and the rough cinder road to aggravate it), and we passed off to Van #2. They would battle the heat (which, thankfully, wasn't that bad for the time of year, but was still tough at altitude) and the hills to get in to Silverlake, letting us have a chance to clean out the van and take a nap in the limited shade of the Silverlake Fire Department's lawn.

Revitalized (sorta), we headed back out on the road for our second set of legs. The second set of legs for Van #1 are almost entirely gravel . . . dusty and hot. A bandana would have been helpful, but unfortunately, none of us had thought to bring one that could be worn around the nose. We were now heading north, and soon, Fort Rock came in to view.

With the sun just starting to set, the high desert took on a brilliance that is unmatched. I've never taken so many photos of scenery during a race before . . .

As our injured runner headed out for her second leg, it soon became clear that it was really bothering her. We made the tough decision together to pull her rather than risk really injuring her leg, and so one of our tough Bend runners (she would run between 27 & 28 miles before the race was over) took over for her. At this point, it was getting dark - fast. We city girls were unprepared for how dark it can get out there in the high country, and sure enough, imaginations started taking over. We began to "follow", which means driving directly behind the runner at a distance of 25 to 30 yards. This was allowed in this section of the course since it was so dark and remote (hmm . . . anyone else thinking cougar?). This technique, while soothing to the runner, is pretty tough on the vanmates. As I used their following the entire time, let me just say "thank you!!" for taking it slow for me.

My leg began up in the middle of nowhere, and as I headed out, I could only think about how much I wanted the van to be right behind me, right now. I had managed to calm my cougar fears, even when I overheard a Bend native mention that she had seen a cougar on China Hat Rd. I wasn't going to be near China Hat (which I know from SE Bend), I told myself, and then I spot the sign that says "China Hat Rd 12 mi". Ahh!!!! No doubt, I had a better pace because of those potential cougars, but the frustrating part of the run was that I was on the cinder, hopping from gravel pile to gravel pile in an attempt to find firm footing. Hit the wrong spot, and you feel like you are on the beach in the deep sand. The long uphill miles were slow there in the dark, and I was glad to pass off to our last runner.

At this point, we're reaching the time in the relay that a team, if it is going to self-destruct, will begin coming apart at the seams. We were thrilled to pass off to Van #2 and begin the drive in to Lapine for some desperately needed sleep. However, once we reached Lapine, there was confusion on how to get to the truck stop which had hot showers (Gordy's - highly recommended for their showers, by the way!) which brought the tension level up, and then we weren't sure where to sleep. With only 31 miles on Van #2's second legs, there really isn't a lot of time to do much. We finally settled on driving to our next exchange and sleeping in the van - with a bit of success.

As our time to begin again rolled near, we reluctantly rolled out of the van and tried to eat some breakfast. A light rain had falled, and it was still quite cold. Greek yogurt, bananas and brown sugar worked as early morning fuel for me as I prepped for the leg 26 in this third round of runs. I had chosen to run this leg because it promised a trail that was different from the van route - I've always been a sucker to go where no one else gets to. It was a nice gravel (again!) road around Crane Prairie which seemed to end on a constant uphill. As I passed some beautiful marshes, I had to marvel at the scenery this race provides. It was a moment that I could stop and appreciate what I was doing, and even feel a bit sad that it was coming to an end.

As I pulled in to my final exchange, my teammate held a cold Corona for me that I exchanged for the sweaty wristband. An excellent tradition that is now illegal on Hood to Coast, it was one of the best beers I have ever had at 8:00 am - or any time! After 21 miles of running, I was finally done and could enjoy cheering on my teammates and the beauty of the Cascade Lakes Highway.

We finished up our legs (nearly losing one of our runners to the open lake swim at Elk Lake - she was ready to quit running!) and headed down the mountain. How often can you look out your van window and see a scene like this?:


We were surprised to find a criterium in progress at the finish line, and we soon learned that runners were being held up at the exchanges until the race was over so that they would have a place to finish. The race directors worked out the timing, and it seemed to resolve itself. Finally, around 3:00 pm we saw our last runner digging it in down the final stretch. We ran in to the street to make a bridge for her and then join her across the finish line . . . only to realize that we hadn't seen any other women's teams. We had come in first!

And so, our race was done. As with any of these events, the feelings are bittersweet, the promised to return the next year easily made. I know that I want to return next year. The relay was truly a runner's relay, with many legs running over 8 miles long, a challenging course, and incredible terrain. Because it is a smaller relay, we could support our runners, bond with the other teams, and enjoy the exchanges rather than dread them. It was the kind of weekend that affirms your choice to be a runner.

Van Boxes

I have been surprised to learn that many teams on these relay races don't prepare van boxes - a shared box of supplies that can be used by all of the runners or walkers in an effort to cut down expense and stuff to be carried in the van. Our list of van box items includes:

VAN SUPPLY BOX
Flashlights
Headlamp
First aid kit
Clipboard
Runner on road sign
Reflective vests (2 - 3)
Antibacterial soap
Extra garbage bags
Fix a flat
Space blanket
Tea tree oil (or similar) for repellent
DEET repellent
Vaseline
BodyGlide
Icy
Hot
Excedrin
Ibuprofen
Benadryl
Sunscreen
Extra batteries
Blister care kit (Moleskin, secondskin, bandaids)
Wound / sprain care kit
(gloves, tape, bandaids, antiseptic wipes, prewrap
Toilet paper
Scissors
Pens
Reflective tape
Masking tape
Spray bottle
Paper
towels
Plastic eating utensils
Babywipes
Pepper spray
Flares

We have found that most of these items are owned by someone on the team, and if everyone signs up to bring what they have, all of the items are covered. Individuals aren't left scrambling to buy their own wound and blister care items, and there aren't six different reflective vests floating through the van. After the race, if it's something you want to repeat, you store the box until the next year and re-inventory before the race begins.

Running Relay Packing List (Hood to Coast, Portland to Coast, etc)

If you have never done a relay race before, trying to figure out what to pack can be a challenge. I am fortunate to be on a team for the Portland to Coast which is highly organized; they send out a list of items to bring that is comprehensive. Considering that the year before I joined their team I forgot to pack extra underwear (don't do that!!), I am very grateful to have their help as I build my gear bag. Here's their list:

Clothing -
Friday, Saturday (Place each legs' clothes in separate Ziplock bag for your ease)
1st leg – shorts, top, sports bra, underwear, socks, shoes, cooling walk scarf, light sweat jacket/ long sleeve t-shirt
After leg – flip flops/ Birkenstocks, fresh socks (use for leg #2), new shirt, regular bra, tank top
2nd leg – shorts, top, sports bra, underwear, socks, shoes
3rd leg – shorts, top, sports bra, underwear, socks

Health & Beauty Aides
Deodorant/ BodyGlide
Make-up (?)
Hair brush/Comb
Toothbrush & Paste
Face cloth & Towel
Soap, shampoo, conditioner
Sunscreen
Tampons / Band aids
Lip balm
Personal medications

Food Items
Lunch for Friday (sandwich, roll, yogurt)
Snacks - protein (peanuts, string cheese), carbs (bananas, bagels)
Drinks - Sports drink, water
Chips & Dip

General Items
Sleeping bag & pillow
Music/ CDs/ Ipod
Flashlight/Headlight
Spending $ (beer garden, Sat & Sun food $)
Alarm clock
Driver’s license, bank card
Batteries for flashlight, music
Cameras
Writing pen or pencil
Garmin/ training tool
Cell phone
Ear plugs, sleep eye covers
Wallet
Music CDs for vans

Run Before Dawn

I woke early this morning, my internal clock reminding me that I should be out running this morning. Instead, I rest, and wait, impatiently, for my relay this weekend - the Cascade Lakes Relay in Central Oregon. I turn to poetry to settle my restless legs. William Stafford wrote an excellent poem about what he might find in his soul on his morning run - Run Before Dawn.

The Cascade Lakes Relay is a new race for the Central Oregon mountains and high desert. Covering 217 miles, the 36 leg race promises many challenges, including elevation, dust and wildlife. The weather forecast, however, is ideal - sunny skies with relatively cool temperatures (80° in the desert is expected), so things could be much tougher. Running a relay race is one of life's adventures that I highly recommend. The cameraderie of shared miles, the challenge of three runs, the party-like atmosphere in the midst of pain is unbeatable.

Do You Run for Fun?

When I first began to run, it was a method of training for soccer, a way for me to get a leg up on the other girls trying out for the varsity squad, since there was no way my speed would nab me a spot. In college, running was a way to escape the pressure of school. The college was rural, and the roads surrounding the campus were full of pastoral surprises which could always lift my mood.

After I graduated, running became something I rarely pursued, until I met some runners at work. They introduced me to the races, and my competitive nature warmly quickly to the idea of competing not only against others, but myself as I sought faster and faster PRs. I logged more miles and dreamt of marathons.

Before I met any of those goals, my husband and I started our family. After the birth of my first child, running changed again. This time, running was for weight control, a way to take away the extra pounds I found myself burdened with. This continued after the birth of my second child, even as I stretched the miles out and started to compete in races again.

And then last year, my brother and I got the wild idea to go ahead and do a marathon. This goal had been on my list for some time, and I was tired of just talking the talk. With only three months to train, we pushed ourselves out on the long runs and finished the Portland Marathon that October.

Sometime during those miles, my running changed again. Running became more than weight control or stress relief (though it certainly did that as well). Running became . . . fun. Running became the passion in my life, the activity I woke up looking forward to, the topic of many intense conversations. The long run is less a thing to be dreaded and more anticipated.

That's the amazing thing about running. Your reasons for hitting the road can change, and I have heard from more than one person that as they journey further down the running path they find that they do learn to love the miles, much to their surprise. So keep with it, especially when it starts to get hard. You just might find that you do run for fun.