First Race of 2010

This morning I ran my first race of the year -- an 8K aka 4.97 miles. It was my first race after a dedicated period of winter strength building via easy to moderate runs, moderate fartleks and moderate sub-lactate threshold running. "Moderate" meaning nothing heroic. I've also been doing running-centric drills every week, and running hills at least once a week (even if it's a treadmill hill simulation). Basically it has been a winter of just logging miles, and not even that many!

Since December 13 I've been running between 50-55 mpw with very regular cutback weeks (in the last month, every other week was a cutback week). When I cut back it is by 15-20%. I think I was just getting bored with running 'easy' all the time, and not doing anything fast. I was getting to a point where all the easy miles started to feel tedious. Mentally I was ready for a race.

On Wed., Feb. 24, I actually ran my first 'speed work' session since early December. It was 8 x 400 meters at 3K effort (about a 6:26-6:30/mile pace), with 200 meter jog recoveries. It felt great!  I was happy with that workout after doing nothing speed-oriented for so many weeks.

I've been reading Running Within again because in the last week I'd been feeling a teeny bit anxious about racing. All of 2009 I was never 100% fit or healthy for any race. I always felt like I was just racing because I felt like I had to, but I never felt really ready for any of the races. But before this race I felt ready. In fact I am feeling the strongest I have felt in over a year. So the last few days I'd been telling myself, "You're ready," and "time to put your hard work to the test."

Knowing that this race was going to be a test of my fitness, I relaxed a bit. I also reminded myself to not focus on the outcome, but to focus on the things I could 'control,' like my form and relaxing my body on the run. I also visualized a plow tearing through the dirt smoothly and without any hiccups. I had no goal time.

My goal was to run controlled but 'fast' through the first half, and then pick it up as much as I could the rest of the way, and really go all-out in the last mile, completely dropping the hammer in the last 1/2 mile.
Whether or not my splits reflected that goal (they didn't), I still ran at such an effort that it FELT like they did!

I ran the tangents perfectly for the first time ever. My splits were 6:27, 6:44, 7:01, 7:13, then 6:37 for the last .97. I did not panic when I saw that first mile, I just kept telling myself to 'relax' and 'just go with it.' I did, however, panic a little when I saw that 7:13. This is when I had to make good on my goal and just give it everything I had in that last mile. .97 miles never hurt so much!

My friend and I ran the race together the entire way. I am not kidding. Side by side, neck and neck. Every now and then we'd be a step or two apart, but always ended up together. After the 4th mile marker, I started to give up mentally and literally told her, "Go get that girl." There was one female ahead of us. We were going for 2nd place (and third).

My friend then started to take off, but then I told myself, "No. Don't let her go. Hang with her." It hurt, but I held on. And then I began to pray. And then it happened.

I reminded myself to relax, I reminded myself to let my skin and muscles hang off my bones, and I visualized the plow. All of the sudden I was able to pick it up and run smoothly through the pain I was feeling. And man, was it PAINFUL. The good kind of pain, not the injury kind. I was ahead of my friend by a couple of steps over the last 1/4 mile. I could hear her breathing right over my shoulder. I knew she was coming on fast and I also knew she was hurting as much as I was. I could practically touch our pain.

Finally we had about 150 meters to go and I felt the lactic acid throughout every inch of my body and it HURT! Hurt like a Mo-FO!  I am not kidding.  But I kicked as hard as I could (which probably looked like a jog) because she was right on my hip. I ended up beating her across the line by literally one or two steps. And then I almost went fetal on the ground. I was hurting so badly.

Here we are just moments before the finish. We never caught the gal ahead of us. She finished 20-seconds ahead. I was 2nd female overall, first in 40-49 age group, new 8K PR of 33:50 (previous PR was 34:06). My time on the course last year was 34:49. I'm very happy with my first race of 2010, and really thankful to God.

Afterthought:  When I started to pray right after I 'gave up' and told my friend to go ahead, I also remembered that I have to work for what I pray for!  Maybe that's what kicked in the extra gear for me. :-)

Been a While

I don't even know if anyone reads this anymore, but that's okay. I feel like blogging today. It's been about 11 weeks since I started the Strong Like Bull Winter Training and I feel pretty strong.  I have a race tomorrow to test my fitness and I have to admit I'm nervous. It's an 8K (just under 5 miles) and I don't really know what my goal for it is except that I want to give it at least 95% (that will allow for some relaxation on the run). I would rather run relaxed than rigid!

I haven't been blogging because there's just not that much to write about. I've been busy reevaluating my life and my goals (outside of running) and weighing all my options. Do I want to go back to full time police work? Do I want to go back to school and get my Masters? Do I want to do a triathlon (haha). I feel like I'm a teenager again, trying to figure out what direction I want to take in life. Is this 'mid-life crisis?'  Ick.

At least the family is good!  It's Lent (I'm Catholic), and I'm not really sure that I'm the fasting-from-certain-food type of person. I just love too many kinds of food. So... I'm just trying to avoid actions, thoughts, words, etc., that drive a wedge between me and God. I'm just trying to live the way He wants me to;  with joy.

I found this short prayer the other day from Thomas More: "Give us the grace, O Lord, to work for what we pray for." Those words hit me in the heart!  I want to earn God's blessings, and not expect them.

Okay, I guess I'll come back tomorrow with some kind of race update. Or maybe not. ;)

I Donated Blood Today

Earlier this month in the town next to mine two firefighters were very seriously injured after they fell through the roof and directly into the heart of the fire. Thankfully they survived, but not without a really big scare. And one of the firefighters just regained consciousness, but is still unable to talk (too much damaged to his throat). Needless to say, both firefighters suffered major burns all over their bodies. 


Today there was a blood drive in their names. People came out in droves!  It really was wonderful to see the community come together for this... even in sideways rain and wind gusts up to 40 mph. At least the blood drive was indoors. :)


So... I ate a good breakfast. Skipped the run in the morning in order to get to the blood drive on time. There were so many people that I was not able to donate until 2 hours later!  That's okay, the waiting was worth it. Somebody's life might be saved because of my donated blood.  The hard part was AFTER.  I felt a little woozy while 'recovering' for the required amount of time. I ate some snacks and drank 16 ounces of juice. But while riding in the car on the way home, my head felt weird and I wanted to hurl my guts out.  Even though it was raining hard and super windy, I had to have the car window all the way down.


Here I am four hours later and the nausea is still here, just not as bad. Very strange.  I had planned on running at least an hour today (actually two hours, but I know that's not going to happen). Now I don't even know if I'll survive an hour long run at this point. I might have to skip it all together and just double up a few days this week to make up the lost time. 


I haven't donated blood in over 6 years. I don't remember ever feeling so nauseated afterward. Oh well, at least now I know how I'll respond in the future. Even though the aftermath did not feel good, I will donate again. With all that's going on in the world... the war, the devastation in Haiti, and local public servants putting their lives on the line, the least I could do is donate a little blood to help my fellow man!  


Godspeed, friends!

My Winter Training (aka Strong Like Bull), in a nutshell

My Base Building schedule courtesy of Asics Aggies and Joe Rubio. Joe calls this "Strong Like Bull" training.
This is to get me in shape for Spring races which are shorter in duration (5K to 12K).

50-70 mpw schedule. I'm currently at 50-55 by taking one day off from running per week (usually Tues or Fri) and doing one double (on Wednesday). By late February or early March I will be at 65-70 mpw.

Sun: 1:30-2:00. Easy first hour, moderate last stages if first hour feels easy.
Mon: AM: 50-60 min easy to moderate + 8 x 80-100m strides, + light form drills (specific to motion of running). PM: Core work (myrtl routine, push ups, sit ups, pull ups, supermans, squats, and the like).
Tue: AM: 50-60 min easy to moderate. PM: weights (if I do any... very light and no longer than 15:00).
Wed: AM: Fartlek work with 20-30 min warm up and cool down. PM: (optional run) 25-30 min easy to moderate. + Core work.
Thu: 75-90 min. in hills if possible (I do this on a TM due to no hills). Last 40-60 min @ roughly 80% of race effort (i.e.: about 60-seconds slower than 5K). PM: weights (very light and no longer than 15:00).
Fri: AM: 30 min easy to moderate + 8 x 80-100m strides + light form drills (specific to motion of running).
Sat: AM: Tempo work (about 7-9 miles). PM: (optional run) 25-30 min easy to moderate + core work.

Moderate should feel like a steady state run...a decent but not heroic effort!

Examples of fartlek work: Keep the initial "ons" moderate and controlled which is why the recoveries are so short, so you don't go out too hard. Start all at the lower end of the tempo effort scale and finish the last few at a decent but not heroic effort.

Option 1: 4-6 x 5 min on/1 off. Ons at MP effort or 80% effort (60-sec less than 5k)
Option 2: 6-8 x 3 min on/1 off. Ons at tempo or MP effort.
Option 3: 12-16 x 60 sec on/ 60 sec off. Ons at 5K or 10K effort.

Examples of tempo work: Same thing here, start modest and end decent but very controlled.

Option 1: 7-9 x in/out miles. Start w/ warm up mile, then 1 mile tempo, next mile 60 seconds slower - back and forth continuous run (no breaks).
Option 2: 3-4 x 2 miles w/ 2-3 min. recovery jog, or 2 x 3-4 miles w/ 4-5 min. recovery @ MP or 80% of race effort (60 seconds less than 5K).
Option 3: 6-8 mile progression run. Start at 60 seconds/mile slower than 10K and run each successive mile 5-10 sec/mile faster than the previous.

NOTES/PERSONAL OPINIONS: I'm now in my 4th week of base building and my base phase will be about 12-13 weeks. The first week felt a little challenging, the 2nd week felt kind of challenging but not as bad, last week felt like good, solid running. This week I feel even stronger than last. I'm now increasing the time on my feet to the longer side of the prescribed runs and will add another double next week. I still like my one day off though.

By running by time I find I get MORE mileage out of this body than running by miles. I don't know, it might be psychological or something. Instead of thinking "I HAVE TO GET 10 MILES IN" I think "I just need to run for 75-90 minutes," and before I know it I've got 10 without any pressure. I like that.

I hope your winter running is going well!

I am LAUGHING MY A_ _ OFF at this "Runner Too Cool to Say Hi" video

I have to warn you, it's not rated PG. More like PG-13 due to language. But it made me laugh so, so, so hard. Please watch it and I really hope you laugh as hard as I did. I hope to God I never become "Joe."

A Beautiful Merry Christmas Canon in D

Another race and that's IT for '09!

I got talked into running the Christmas Relays in San Francisco yesterday. Had not planned on running but I really love my running team and adore the girls who wanted to run, so I jumped in on the relay with them. It was coooold and it was pouring rain for my leg. We each ran one 'lap' around Lake Merced which is about 4.5 miles around. What a great place to run! I was soaked and tired from the CIM Relay last week, as well as from a lot of sub-lactate threshold running in the days between. But I did my best with what I had and was happy about it. My overall time for the 4.47 was 30:50. I felt really challenged in the last 3/4 to 1/2 mile and was breathing really heavily when I crossed the finish line. I need to get back into aerobic shape! That will come in the next few months. Anyway, ran another 'loop' for cool down. Good times!

I don't know how our team did. Our men's team of 4 won the entire thing! Sub 5:00mpm for all of them. We were short one woman so one of the guys ran a 2nd time on our team. What a trooper, and he had just run a 2:28 marathon last week. I tell you, that's love of running right there! Here he is with our team mate and my youngest son.

So now I lay low as far as any 'racing' goes, and I build. I am so excited to get this 'work' done. I will be in good shape come March (knock on wood), where I will seek redemption at the 12K Across the Bay. Earlier this year that 12K was my first real race after the injury... and it was horrible. If I don't improve upon it in '10... I quit!!!

2009 is coming to a close and what a year. I have never looked so forward to a coming new year as I do right now. I feel like a new person and in a sense, I am.

Here's what I saw on our way home from the City yesterday. Gorgeous! Full of HOPE. :)

Fixing one's self

When I was a kid I suffered a horrible thing for quite a while. I was a victim, but I survived and here I am as a grown woman. No longer a victim but a survivor. That does not mean I am over it. It means that I have to get on with my life. Although what happened to me was something I've never repressed or forgotten, it's something I've never talked about or acknowledged out loud until recently.

Basically I lived most of my life pretending to be somebody else. And the pain of pretending just grew to be unbearable. By holding it all in my body started to suffer. My relationships suffered. The stress, anger, sadness and regret of it all started to make me feel physically unwell. When I realized that the people I love the most did not know ME for who I really was, I also realized that I needed to tell them. I needed them to know me, whether they wanted to not. I knew in my heart that being honest and real was the way my relationships would thrive, and not just survive. And it is the same with me... I want to THRIVE not just survive.

So I told each one of my siblings and my parents. (My husband knows and is my rock, no doubt about it).

After telling them I felt a sense of lightness and freedom that I had never, ever felt in all my life. For the most part, they've been supportive. But I still don't really know how to be myself around them. And I don't think they know how to relate to me anymore. I still feel the need to be something I'm not in order to stay in contact with them, and that stresses me out and makes me pull back from them. So I guess that puts me back into survival mode and not thriving mode. That's not good.

As time goes by I realize the pain, anger, sadness, stress, regret, etc., is all still inside me. This is where I acknowledge I need some outside help in order to thrive. I do what I can on my own to make me feel better. I run (that's a huge help), I spend time with my husband and children, I see friends whenever I can, I pray, I read the Bible. But I need more help.

So how am I going to get it? First I have to acknowledge some things. Foremost, what happened to me was in NO part my fault. None of it! Secondly, I don't have to have had a life like everyone else and yet I am still a good human being. I can also triumphantly say that the trauma stopped and ended with me.

How I wish the person who did this to me had made it stop and end with them. I am working on forgiveness, though. I don't have to be around this person, I don't have to associate with this person, but in my heart I feel I have to forgive this person in order to move on.

I'm getting some professional help, too. I guess I'm sharing this because I have HOPE, which is such a good thing. If there's one thing that anyone gets out of reading this, I hope it's that you will always have hope.

Interpreting dreams

I always have the weirdest dreams before I run marathons, and I'm probably not even going to run the full marathon on Sunday. Just part of it. Anyway, last night I dreamed that I was driving in the darkness, but it was daytime. There was a fierce storm and the clouds covered the sky. It was literally black in my dream. I could see the rain on my windshield, and there was lightning in the distance that would sometimes light the road. But it was extremely difficult to see and I kept straining in my seat to improve my field of vision. Finally more lightning, but I did not hear thunder. Despite the lightning and despite it being daytime, I was still driving in the dark. And then I entered a tunnel and I lost all light, even from the lightning. But then I started to see light at the end of the tunnel (I kid you not).

As I drove through the tunnel it was broad daylight and I could see the road, but it was pounding furious rain and visibility was still poor. I decided to get off the freeway but in my dream I felt the need to head north. I couldn't see the freeway off ramp sign clearly but I thought it said north so I took it. And as I got onto the off ramp I realized I was headed south. I panicked but kept driving.

I suddenly found myself on this very narrow road made of large river rock. They looked like small boulders. I was in my SUV and my windows were rolled down because now it was super sunny and warm, and not raining. The sky was bright blue. To my right was steep hillside and to my left was vast ocean. Between me and the ocean was a small concrete curb, like the height and width of a parking space barrier. I did my best not to panic because I knew that one odd bump or slightly wrong turn of the steering wheel, I'd be under water.

And then I looked to the right and the steep hillside was COVERED with seals. Yes, the kind you find along the ocean. They were moving about, but very quiet. I was shocked in my dream. I could not take my eyes off them. But as the road got bumpier and the rocks got bigger, I realized I had no idea where the road was taking me and I told myself that I need to back out of there onto the main road. I threw the car in reverse and looked at my driver side mirror, in my rear view mirror and over my right shoulder. All I could see was ocean, curb and seals. It felt like the seals were at the level of my car windows and practically jumping in. But they did not harm me. I thought I saw teeth on some of them, but I don't think they were trying to bight me.

Anyway, just as I was getting onto the main road again where it widened and leveled out, my dream ended.

So much symbolism if you believe in that kind of thing. Sometimes I do. I looked up the following things on a dream analysis website: darkness, tunnel, lightning, rain, north, south, sun, sky, rocks, ocean and seals. And here's what those symbols might mean. I found it interesting.

Darkness: To dream that darkness comes upon you, signifies failure in some work that you are attempting. Darkness is synonymous with ignorance, the unconscious, evil, death, and fear of the unknown. If the sun breaks through the darkness, then you will overcome your failures.

Tunnel: To dream that you are going through a tunnel, suggests that you are exploring aspects of your unconscious. You are opening yourself to a brand new awareness. Alternatively, it indicates your limited perspective as in the phrase tunnel vision. Are you being close minded or narrow minded in some issue?
To see the light at the end of a tunnel, symbolizes hope. You will be able to navigate through life and all its difficulties with great success. It may also indicate the end of your journey or goals.

Rain: To see and hear rain falling, symbolizes forgiveness and grace. Falling rain may be a metaphor for tears, crying and sadness.
To dream that you are watching the rain from a window, indicates that spiritual ideas and insights are being brought to you awareness. It may also symbolize fortune and love.

North
To dream of the direction north, symbolizes reality. It also indicates that you are making progress and moving forward in life.

South
To dream of the direction south, indicates life, expectations, and questions. Alternatively, it may symbolize love, passion and warmth. Or it is an indication that a plan has gone awry.

Sunshine
To dream of sunshine, indicates that you are experiencing some sort of emotional or situational breakthrough. The dream is offering you reassurance and that you are headed on the right track.

Sky
To look up at the clear blue sky in your dream, denotes hope, possibilities, creativity, peace and freedom of expression. Consider the phrase "the sky's the limit." If the sky is cloudy and overcast, then it foretells of sadness and trouble.

Rocks: To see rocks in your dream, signifies permanence and stability as expressed in the familiar phrase "as solid as a rock". It may also indicate that you are making a commitment to a relationship. Or you may be contemplating some changes in your life that will lay the groundwork for a more solid foundation. On the other hand rocks may also symbolize stubbornness, disharmony and unhappiness.

Ocean: To see an ocean in your dream, represents the state of your emotions and feelings. It is indicative of some spiritual refreshment, tranquility and renewal.

Seals: To see a seal in your dream, indicates your playfulness and your ability to use and incorporate differing ideas and thoughts into a situation. Seals are a symbol of good luck, success, and spiritual understanding. It also signifies prosperity, faithful friends, and security in love. Alternatively, the dream symbol may also be a pun and indicate you need to put closure on some situation as in "sealing the deal".

Hmmm, kind of neat to think about.

Godspeed and God Bless. There is nothing else I can say right now.

PAUSATF XC Championship Results

Aggies sweep all categories except Women's Masters... but the three of us placed 3rd out of 10 women's masters teams. Not too shabby considering 2 out of the 3 of us were 'broken' that day!

Exercise Induced Anaphylaxis

This article has excellent information about anaphylaxis.

The symptoms I had were dead on to the "classic exercise-induced anaphylaxis."
Here's a brief description of those symptoms: "A prodromal phase is characterized by fatigue, warmth, pruritus, and cutaneous erythema. The early phase follows, with the urticarial eruption that progresses from giant hives (about 10-15 mm in diameter) to become confluent and may include angioedema of the face, palms, and soles. Then, the fully established phase occurs, which can include hypotension, syncope, loss of consciousness, choking, stridor, nausea, and vomiting and can last 30 minutes to 4 hours. The final phase is the late or postexertional phase, which is characterized by prolonged urticaria and headache persisting for 24-74 hours."

Eyes still on the puffy side today. And just a little bit on the tired side, but all the other symptoms are gone. One more day of complete rest and then back to running tomorrow.

Farewell Cross Country, until next Fall. I will miss you.

Pictures below courtesy of Lynn Walker and Carolynne Juarez (SF Examiner)

Yesterday was MY final cross country meet of the season with the PAUSATF. Our team's top runners are now prepping for Club Nationals in December and I'm so excited for them! To be blunt, my fitness sucked going into this race. Let's see, the last five weeks were like this: 18 miles, 19 miles, 18 miles, 40 miles, and about 33 miles before race day. In the last 5 weeks I think I had one, maybe two sessions of higher quality work. Otherwise, just plain running (or not running, depending on how you look at it). To make things really interesting, I came down with my son's sickness on Saturday (the day before the race) and I had a low grade fever of 100.4. The fever was gone on Sunday morning so I got myself together, rounded up the family and off we went to San Francisco.

Ran a couple miles warm up with a teammate and wished I had my spikes. The mud was thick, the grass was extra soft. Basically the damp fog and the rain from the day before did a number on the course... I LOVED IT! I should've known that something was wrong with me after the warm up though. I was feeling lightheaded and as soon as we stopped to change into our racing shoes my skin was completely wet with sweat (not the misty fog). It was like someone had poured buckets of water over me. I sweat a lot but never like that.

The team gathered at the starting line. Our team had plenty of women for the Open division, and there were just 3 of us for the Masters Women division. And any runner outside of the Open division had to wear a colored tag on their back... a moving target for other Masters runners, so to speak. One of the gals on the team broke the silence among everybody at the line and said, "C'mon Aggies, lets get together and do this." So we gathered in a circle and on the count of three we yelled, "PLOW, PLOW, PLOW!"

Silence again. Then the gun. The first few hundred meters were over soft, muddy grass. Then we shot up this short steep hill climb and onto a 6 foot wide trail which eventually turned into a 3 foot wide trail down the road. This is where the mud went flying. My heels slipped out of my shoes a couple of times but luckily they popped right back in with the next steps. I was having a blast! Getting dirty while racing is like icing on the cake.

Then we took a sharp left turn into 'the woods' and onto a single track. The elbows and the mud were flying, but everybody was so polite and we'd all say, "Sorry" as quick as we could so as not to lose one extra breath. The woods had more mud, wet sand, more slushy grass, big bushes with branches sticking out onto the trail, a big log to jump and lots of undulation. After the log jump we climbed another short but steep sandy hill into more 'woods' and more single track. Then the course got back onto a really wide dirt/mud puddle path and this is where everybody started to pass each other in earnest. It was disheartening to see a handful of women go by me. But I hung in there. I knew we were somewhere in the last quarter of the female runners... yes, the women in the front and in the middle were that FAST!

Anyway when the trail widens there are always a ton of people there waiting and yelling for us. That helped a lot. As we made the turn toward the street I was able to pick it up a little and then haul booty back onto the grass where we had started. One 2.03 mile loop down, one to go. I had felt pretty good through the first two miles, but my body definitely had to fight hard to finish the last two. I could feel the acidosis invade my body as soon as we climbed that first grassy hill to begin the second loop. I didn't want to shut down completely, I just wanted the acid to go away. The only thing that made it go away was to slow down a little and recover on the run. Then I would pick it up again as best as I could. I did this throughout the entire second loop because my arms would start to seize every few minutes.

I ended up passing the handful of women who passed me on the first loop, only to be caught by two of them before the last turn toward the finish. By now my body was feeling pretty beat and I just hoped nobody would pass me in front of everybody watching over the last 300 yards. Lucky, nobody did. I still don't know where I finished (but I do know it wasn't last), and I don't have my official time... but I never care much about time during Cross Country races. I do know that our Open Women won! Our Open Men and Masters Men won! And we are still waiting on official word on how us three Masters Women fared.

Immediately after I crossed the finish line, it was hard to breathe. A teammate and my husband helped me through the chute. Then after getting my bearings and catching some breath, I ran a couple miles cool down with some of the ladies on the team. I started to feel really itchy in all my hot spots: neck, behind the ears, palms, underarms, feet, torso and groin areas. Then I started to get hives and my eyes started to swell. Damn. Another episode of anaphylaxis. After finding my husband and getting into warm clothes, the paramedic at the scene was kind enough to give me some Benadryl tablets. I took one every couple of hours for the rest of the morning and afternoon. Needless to say, I crashed out hard on the way home and later on at bedtime.

In retrospect I guess I didn't do too bad considering I had a fever the day before and was fighting off an allergic reaction during the race. And I had so, so, so much fun on that course and with my team. I just love them!

I was happy to have finished in one piece without falling, without twisting an ankle, without passing out. The one thing about Cross Country racing is you HAVE to be 'awake' out there when you're running the course. You can't just zone out like in a road race. If it's a good cross country course, it will be very difficult to find a rhythm like you do on the roads. You will constantly be tested mentally (as well as physically). If you aren't paying attention on a good cross country course, you will probably fall and end up eating dirt (or mud as would've been the case yesterday), or getting injured somehow.

I firmly believe that the last few months of cross country has done a lot to improve my overall running form. My feet and ankles have not felt this strong in a couple of years. I looked at my feet this morning and I swear I have arches again!!! I hope anyone reading this gives Cross Country racing a shot next Fall. It really is incredibly fun as much as it is challenging.

Happy Thanksgiving week!
Linda Somers Smith, 48, Female Division Winner

Kara June, 2nd Female














Some of the Open Women on the wide path












Open Men under way















Olympians Alysia Johnson and Shannon Rowbury came to watch and cheer on the runners!

First ice bath of the training cycle

I just started my 24 week Lydiard based training with a May tune up marathon in mind, to be followed up in October or December with my goal marathon of the year. Anyway, I'll be keeping the overall mileage at about 60 per week and will have 3 peak weeks of 70 miles. I'll re-evaluate after the tune up in May and if all is going well, I'll begin a new training cycle averaging 70 per week with 3 peak weeks of about 80-85. But I'm getting ahead of myself. This week will only be 45 miles when Sunday has come and gone... and here I am already in need of an ice bath! Our pool is already a chilly 56 degrees. It's going to be a looooong winter training cycle. LOL!

My happy song

I don't know why, I just love it. I can sing it all day and not get tired of it. It makes me want to get up and dance... or go out and run!

Meb Keflezighi - AMERICAN Running Hero does Letterman's Top 10!!!

This man inspired me to no end. I had written him off as much as everybody else did. He was injured and injured again, and again. He was struggling through races, often dnf'ing. I thought, "I guess his marathon career is over." Shame on me! And although he'll never read this... I apologize whole heartedly for doubting you, Meb. You showed me!!! And you showed the rest of the world, too. Thank you for reminding us to never give up on your dreams! Godspeed!

Another Halloween Has Come and Gone

Eight years ago today

Officer Jeffrey Fontana was shot and killed while making a car stop. We were already mourning the terrible losses we suffered on 9/11, and then we mourned the loss of Jeff. Godspeed, friend.

A course monitor's perspective on runners in a race

I got the privilege to do something today that I'd never done before and that was work as a course monitor at a marathon. Usually I'm only at marathons to run them, and usually I'm only in uniform to patrol the streets, but today I got to combine two of my most favorite things: police "work" and the marathon. I can't really call today work because it was way too much fun. The only real work on my part was directing traffic so runners were safe.

By 6:55 a.m. after getting coffee and snacks for the long haul, I was set at my post about 1 mile into the course for all 3 races (marathon, half marathon and 5K). The half marathoners finished in a town 13.1 miles away , the marathoners ran out to that town and then turned back (so for them I was also at mile 25-ish), and the 5K runners ran an out and back just like the marathoners.

There is something to be said about standing 3 feet away from the lead pack of runners. I was almost star struck. They were a quiet bunch, although a few of them said "good morning officer," and you could hear every breath and their quick feet beneath them.

As star struck as I was when they ran by, I was truly awed and inspired by what I saw next which was what looked like a couple thousand runners coming straight at me. I'm not kidding. The sight was AMAZING!!!

Most of them were quiet and getting into their grooves but there were a lot of "good mornings" and a lot of "thanks for being out here." I was so awe struck that all I could yell at the top of my lungs was: "YOU'RE AWESOME."

Then the crowd of runners got so thick as they came around the corner toward my post that they began running on the side of the street that was open to traffic. Uh oh. I knew this could potentially be bad so I had to start yelling "EVERYBODY PLEASE RUN INSIDE THE CONES. THE OTHER SIDE IS OPEN TO TRAFFIC!" in between the "YOU'RE AWESOMEs." Everybody quickly complied without complaint and they still said thank you as they ran by. Runners are so sweet!

After the last marathon/half marathon runners went by there was a lull in the action until the 5K started. The radio was quiet at the time because most of the city was still sleeping.

Then the 5K runners came through and it was a much smaller group... but still a good turnout. There were little kids running/walking with their parents. There were costumed runners. There were parents pushing their kids in strollers. And there was DEAN KARNAZES himself. Yes, even though he was trying to quietly run the 5K, I blew it and screamed: "GO DEAN GO DEAN GO DEAN." And he jumped sky high and then the runners around him recognized him and asked to be photographed with him and he very kindly complied. But he looked tired and I wonder if the 5K was just part of some 100 mile run he was doing.

The 5K runners were very thankful as they ran by at the end. A few runners said, "You're the most cheerful officer out there." LOL. If they only knew about my grouchiness. They didn't hear me scream at passing motorists like a few marathoners did. Idiot drivers would sometimes drive so fast on the side of the road open to traffic and I'd feel their cars whiz by my legs. When I saw them coming I'd scream: "SLOW DOWN!!!" and also use hand signals to get them to slow. One poor runner jumped (I disturbed his groove) and said, "I'm already going as slow as I can." I laughed so hard and he was too tired to laugh but he smiled and kept running.

Another motorist trying to cross had to wait until I gave him the signal to go. I used my hand signal and he just stared at me. I saw runners coming so I screamed at the driver: "GO GO GO GO GO GO GO!!!!!" He sped off and the runners said, "We're going officer. We're going." After that I stuck to hand signals.

Then there was a long lull before the marathon runners came back, but it got more and more exciting as I heard the updates on the radio. Unfortunately I also heard a lot of this on the radio:
"There's a long line of angry motorists who insist they don't have to wait for these runners to go by."

"A very angry motorist just broke through our cone barrier. Stop him on the other side."

"A very angry motorist just broke through our cone barrier and is dragging two cones down the street. Stop her on the other side."

"Update, that last one with the cones under her car was not angry. She was an 80 year old woman and said she was very confused."

In light of the recent deaths in half marathons and marathons, the radio traffic between us also included:
"Watch the runner wearing all black coming your way, he doesn't look so good and he's walking funny." - turns out he was suffering bad calf cramps but didn't need assistance.

"There's a lady sitting behind me on the curb who says she needs to be transported. She's feeling dizzy." - turns out she just took a DNF and was waiting for a ride back to the finish.

I did hear one fire engine with full sirens not too far from me, but never found out if it was for a runner or some other neighborhood call for service.

There was one disgruntled neighborhood resident I encountered. He stood on the sidewalk within 5-6 feet of the runners, lit up his cigarette and started blowing it toward the runners on the course. I said, "Hey. Would you please not smoke right there because these people are running." He said, "Oh, so what the hell. I can't smoke in public now?" I said, "They are RUNNING out there." He said, "Fine. I'll just go smoke at my house then." I smiled as sweet as could be and said, "Thanks."

And I could go on.. but back to the runners.

There as a sweet and pretty motorist who came up to me in her car and said shyly, "Lillie?" I said, "Yessss." She said, "I'm Roccco's wife." It was Renee! And poor thing was so confused because she tried to follow another officer's directions to meet Roccco along the course and he gave her crazy directions so she got lost. :( I told her to park by my car because she'd see Roccco come by. It was so cool to meet her and see how concerned she was about meeting up with Roccco. Awww, love!


So the front runners come back and while I know they are flying, they look so tired and they almost look like they're just doing a steady state easy run. I know one of the front runners and he was hoping to finish in sub-2:40 but it must've been a tough day out there because he finished in the top 5 but with a sub 2:50 instead. The winner came in at 2:45-ish (or so I was told).

Not sure of the first woman's time but I guessed that she'd finish in the 3:15-3:17 range. She looked strong (but tired).

Then came the throngs of other hard core dedicated runners! I kid you not... the majority of the runners were pushing just as hard as the front runners. I could SEE it in their bodies. I could SEE it in their faces.

Among that group of dedicated runners I saw James (I think it was JHong). He was moving at a good clip but managed to say, "Hi Lillie. It's James."
I saw WadiaSoft, who was working hard but managed to say "Lillie" and give me a high five. And I also saw Roccco, who was also working hard but managed to give me a smile and a high five. I was SO HAPPY to have seen them!!!

There was another runner who looked SO familiar to me and as he ran by, all sweaty and breathing quite hard, he said, "Hey GB (only he used my full name)." I'm so bad about names sometimes so I yelled, "HEY BUDDY. GREAT JOB." If you're a forumite I apologize for not placing the face immediately. :( Maybe it was another officer???

There was one woman wearing a Marathon Maniac shirt and I asked her how many marathons this was for her and she breathlessly answered, "99."

There was man who stopped right in front of me on the way to the finish and asked me for a kiss. I graciously said, "Tempting sir, but no." I told my friend (who was the race volunteer director) about this man and he said, "He probably wished you were a one woman Wellesley Tunnel."

And there was a woman who ran past and said, "Not bad for a grandma, eh?" Not bad, indeed!

I think there was one runner on the course who was running completely for fun... after all, she was running in a full Dalmation costume. It must've been hot for her because it was about 78 degrees at the time she ran by. Overall though... it looked like every runner who passed my spot was WORKING!

Today I learned that the only difference between a top marathon finisher and the rest of the field, right down to the last runner, is finish time (okay, and prizes).

What I mean by this is I saw the FIRST place runner and I saw the LAST runner on the course pass me by... and they were both sweaty beyond belief, breathing incredibly hard, and giving the course everything they had today. It was really inspiring.

The last runner on the course passed my spot just as the utility truck was coming by and picking up the cone barriers off the course. I thought, "Oh man, how demoralizing." But I couldn't have been more wrong. When I told her, "You're in the LAST mile now. Turn that corner and you're headed for the park. And watch for traffic." She barely uttered a thank you, put her head down in earnest, and pressed on (and yes, she was running).

Shortly after that, I got the go ahead to go home. I don't think I stopped smiling the entire time I was out there.

GREAT JOB to all the athletes on the course today.. especially the forumites I saw. You inspired me to no end!!! Thank you!!!

Not a race race, but a run within a race

Ran the Humboldt Half Marathon this weekend, but coming off of nearly 3 weeks of sickness with hardly any running let alone training... I was 10:00 slower than my PR. The course really does feel down hill both ways because of the towering, dense growth of redwood trees on both sides of the road.

Did not have a Garmin, nor a watch. Decided to try to keep it as easy as possible without jogging and ended up running a few seconds slower than my Marathon PR pace. Finished in good health without any signs of sickness in 1:39:08. I did not get passed by anybody in the last half, and I passed a lot of people. That part felt great!

I'll get my fitness back someday, but lately it's been one setback after another. Bleh.

The prizes for 2nd and 3rd in age group were bottles of Red Tail Ale. Of course I received NO prize, but I pilfered the prize beer off my friends. Team mate Lindsay won the women's division in 1:21. WOW!!!

And one cool tidbit: The American Record for Females 70-74 was set on the course yesterday... Barbara Miller of Modesto, CA, age 70, ran 1:47.