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.
Wednesday, September 3, 2008
Sunday, August 31, 2008
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.
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.
Wednesday, August 27, 2008
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.
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.
Tuesday, August 26, 2008
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.
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.
Friday, August 22, 2008
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
Here are some highlights with some details not on the list mentioned above.
Hagg Lake 25 & 50k
February
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
Forest Park Trail Run 10, 20 & 50k
May 24, 2009
Forest Park, Portland, OR
10k - $25; 20k - $35; 50k - $55
50k
$55; $65 after April 1; $70 race day
Limited to 250
Granite Man 10 mi
June
Jacksonville, OR
$25
Limited registration
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 1July 11, 2009
Ashland, OR
50k
$55 to 6/28; $65 after (includes tech shirt)
Limited to 175
15k
$25 to 6/28; $35 after (includes tech shirt)
Registration opens Mar 1
Limited to 175
$25 to 6/28; $35 after (includes tech shirt)
Registration opens Mar 1
Limited to 175
July
Mt Hood, OR
$TBAMt Hood, OR
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
Thursday, August 21, 2008
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.
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.
Monday, August 18, 2008
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
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
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