Monday, December 31, 2012

1500 Miles for 2012!


Well, after a tough few months of running, I came into the last day of 2012 with a short run on the schedule. I ran a four-miler at lunch and then realized just how close I was to 1500 miles for the year...I was two and a half miles away!

So I strapped the shoes back on after work and ran another 2.5. Probably not what the still recovering ankle really needed, but come on! I was so close!

Of course, the sad fact is that I ended September with almost 1400 miles in the books. I should have been between 1800 and 2000 miles for the year. Ah well, it will give me something to work on next year. And considering that I ended 2011 with just under 1000 total miles, really, 1500 doesn't sound that bad.

I'll be back soon with a more detailed year in review.

Bring on 2013!

Saturday, December 29, 2012

Northwest Running and Triathlon Race Calendar


Wow, I actually did three runs this week. First time in a looooong time that I've managed three training runs in a week. Ankle still feels good. I think we might be a "go" for 2013!

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF JANUARY 21st TO JANUARY 27th

January 26th / Madras Mad Ass 50k and 25k / Madras, OR

January 26th / Orcas Island 25k / Eastsound, WA

January 26th / Lake Young NUTS Trail Run 50k, 19.2m and 9.6m / Lake Youngs, WA

January 26th / Rain Run Half Marathon / Redmond, WA

January 26th / Tukwila to Alki Half Marathon / Tukwila, WA

January 27th / CCRC Vancouver Lake Half Marathon / Vancouver, WA

January 27th / Off-Road Duathlon Series Sprint / Lakewood, WA

January 27th / Powder Hound Winter Triathlon Sprint / Whitehall, MT

January 26th / Freeze Your Fanny 5k / Lewiston, ID

January 26th / Resolution Run Series 10m and 10k / Steilacoom, WA

January 26th / Run Like a Dog 5k / Stevenson, WA

January 26th / Frost Fever 5k / Missoula, MT

January 27th / Jayme Biendl Memorial Run 5k / Monroe, WA

January 27th / Dash n Dine 15k and 5k / Eugene, OR

January 27th / Seattle Resolution Run Series 10k and 5k / Seattle, WA

January 27th / Cobble Hill 10k / Cobble Hill, BC

Searched Google for a "back to health" photo and got a wombat...who knew?

Thursday, December 27, 2012

Triathlon Clinic in Portland


Yes, yes, I know it's the off-season and all, but we're almost to 2013. It's time to get off the couch and get going again. Dust off the bike. Break out the trail shoes. Pull the wetsuit out of the closet. OK, put the wetsuit back. We're not ready for that yet.

But if you're feeling like it's time to start thinking about triathlon again, Athletes Lounge is right there with you. On January 18th and 19th, they've got two full days of triathlon goodness waiting for you.

Pro triathletes will be there to give tips, tricks and helpful hints: Chris Boudreaux, Chris Bagg, Damian Hill and Eric Lagerstrom. There will be discussions, drills, technique exercises and nutrition guidance. All for half a c-note - $50 and you're in. Not bad.

Tell 'em the R's sent you!

Friday, December 21, 2012

Northwest Running and Triathlon Race Calendar


Well, I've been on the shelf for quite a while now. I'm just jonesing to get back out on the roads, the trails, the treadmills..whatever, I don't even care! I just want to run! I'll be spending much of January and February trying to get back into decent running shape, then spending nine weeks to get seriously ready for the Corvallis Half Marathon on April 14th. Looking for a new PR there.

Hope your off-season training is going well. There are a few races to choose from if you'd rather get your miles in with some other folks.

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF JANUARY 14th TO JANUARY 20th

January 19th / Capitol Peak Mega-Fat Ass Trail Ultra 34m and 17m / Olympia, WA

January 19th / Wilson Creek Frozen 50k, 20m and 10m / Melba, ID

January 20th / Cascade Half Marathon and 10k / Turner, OR

January 19th / Magnuson Series 15k, 10k and 5k / Seattle, WA

January 19th / No Sun Fun Run 5k / Puyallup, WA

January 19th / Winter Predictor 20k, 13k and 6k / Eugene, OR

January 19th / Stride Toward Freedom 5k / Salem, OR

January 19th / Frostbite Run 10k and 5k / Central Point, OR

January 19th / Freezeout Challenge 12k and 6k / Emmett, ID

Wednesday, December 19, 2012

Best Running Song for December - Of Monsters and Men - Little Talks




This month's Best Running Song comes from a fantastic, fresh-sounding band from Iceland. Yes, Iceland. The band is Of Monsters and Men and the song is "Little Talks."

This band reminds me quite a bit of a former Best Running Song winner, Edward Sharpe and the Magnetic Zeros. Both bands have amazing vocal interplay between the male and female lead vocalists, and neither band is afraid to mix in a bunch of instruments, including horns and accordions.

Here's a live version of "Little Talks" with a bad-ass trumpet solo.



And another fantastic running song from Of Monsters and Men is "Mountain Sound."



Here's a live version. The male lead vocalist, Ragnar Porhallsson, has such a distinct and wonderful voice. I love running to these songs. Hope you do as well.



Gotta do one more...a beautiful acoustic version.



Rock that Run!

Past Best Running Songs: November: The Black Keys / "Little Black Submarines" October: Cold War Kids / "Hospital Beds" September: Bloc Party / "Octopus" August: Matt and Kim / "Let's Go" July: Gemini / "Blue" June: Joe Jackson / "Got the Time" May: Tiesto vs. Diplo / "C'mon!" April: Grouplove / "Tongue Tied" March: Foxy Shazam / "I Like It" February: Foster the People / "Don't Stop" January: Hot Hot Heat / "Bandages" December: Camp Lo / "Luchini aka This Is It" November: Wolfmother / "Joker and the Thief" October: Phoenix / "1901" September: Matt and Kim / "Daylight" August: Collie Buddz / "Holiday" July: Pretenders / "Tattooed Love Boys" June: The Wombats / "Moving to New York" May: Edward Sharpe and the Magnetic Zeros / "40 Day Dream" April: Foxy Shazam / "Unstoppable" March: Pharrell / "Fun Fun Fun" February: Puff Daddy / "Come With Me" January: We Are Scientists / "The Great Escape" December: Cee Lo Green / "F**k You" November: Tokyo Police Club / "Breakneck Speed" October: Two Door Cinema Club / "Something Good Can Work" September: Stone Temple Pilots / "Cinnamon" August: Louis XIV / "Guilt by Association" July: Devo / "Fresh" June: Saliva / "Your Disease" May: Metric / "Gold Guns Girls" April: OK Go / "This Too Shall Pass" March: The Hours / "Ali In The Jungle" February: Los Fabulosos Cadillacs / "El Matador" January: White Rabbits / "Percussion Gun" December: Deftones / "Knife Prty" November: The Kooks / "Always Where I Need To Be" October: At the Drive In / "One Armed Scissor" September: Silversun Pickups / "Lazy Eye" August: Joe Strummer and the Mescaleros / "Johnny Appleseed" July: Deathray / "I Wanna Lose Control (Uh Oh)" June: Raconteurs / "Salute Your Solution" May: Tea Party / "Save Me" April: Bloc Party / "Like Eating Glass" Ever: The English Beat / "I Confess"

Sunday, December 16, 2012

The Yearly Purge of Old, Stinky Running Shirts


Yes, it's that time of year again. The races are pretty much done for the year. Most of us in the running world are taking a little time off for the holidays before getting back into full-time training in 2013. Or we're doing some maintenance running to keep the legs and lungs ready for the planned Spring races.

Whatever you're doing at the moment, I know one thing is true: you've piled up a few race shirts over the last 12 months of 2012. I know my "running" dresser drawer is getting a little tight. So I've started the yearly purge of shirts and shorts and socks that need to go. And how do I decide what stays and what goes? Simple.

I work out like normal, and when I'm done, and headed to the showers at Dixon, I lift up my shirt and take a real good whiff. If it smells like a furry mammal crawled into my shirt and died of old age, then I just toss it into the garbage right then and there. And as much as I love tech running shirts, after a certain number of sweaty workouts and subsequent washes they just can't be saved any longer.

They acquire a true funk.

So far, I've tossed three shirts. And I've got a notion that one pair of shorts and maybe one or two more shirts will be destined to join their buddies before the winter is over.

Hey, have a good run out there...and don't forget to smell good doing it!

Thursday, December 13, 2012

Northwest Running and Triathlon Race Calendar


Pretty slim pickings this week...and most of them are ultras, so I hope you like running on frozen trails!

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF JANUARY 7th TO JANUARY 13th

January 12th / Bridle Trails Winter Running Festival 50k, 10m and 5m / Kirkland, WA

January 12th / Pullman Winter Ultra 50k and 25k / Pullman, WA

January 12th / Heritage Trail Runs 10m, 7m and 3m / Vancouver, WA

January 12th / Mason County Cross Run 8k / Shelton, WA

January 12th / Nookachamps Winter Runs Half Marathon, 10k and 5k / Mount Vernon, WA

January 12th / Arrr! Run Off Your Booty 5k / Albany, OR

January 12th / Resolution Run for the Heroes 10k and 5k / Gig Harbor, WA

January 13th / Harriers Pioneer 8k / Victoria, BC

Tuesday, December 11, 2012

Ranchero and Beluga by Rick Gavin



Yep, it's definitely winter.

I haven't run since the CIM on December 2nd. Furthermore, I have no plans to run this month. At all. Furthermore, the weather sucks. Furthermore, I plan to eat every cookie, piece of pie, Dairy Queen Blizzard, and slice of cake that I see between now and January 1st, 2013. Furthermore, once I get to the new year, I plan to be a big, fat cow, so I'll have something to work on once I'm running again.

Sounds pretty bad, right?

Well, there is one reason to enjoy the season...besides the baked goods...there's no better time to slap on your warmest PJ's, snuggle up on the couch (nearby fireplace optional, but preferred), and read a good book.

And I've got two great books for you.

RANCHERO by Rick Gavin.

BELUGA by Rick Gavin.

These are "small" crime novels with absolutely bigger than life characters. I wouldn't want to live in the Mississippi Delta area for any reason, but I wouldn't mind spending some time there with characters Nick Reid and Desmond, who star in both novels. These guys are funny, brutal, honest and all-American.

Gavin really has some talent, plenty of dry wit and can turn an original phrase like nobody's business. Here's a short interview with Gavin.

Pick these two up soon - you won't regret it.


Friday, December 7, 2012

Northwest Running and Triathlon Race Calendar - New Year's and Resolution Runs


It's a new year. It's 2013! Let's hope you're healthy and ready to run coming into the new year. Let's make it a good one.

Goals anyone? Same one for me this year as in 2012...Boston! My two marathons didn't work out so well last year. Hoping for bigger and better things this year.

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF DECEMBER 31st TO JANUARY 6th

January 1st / Hangover Run 3k and Beer Mile 1m / Salem, OR

December 31st / Last Chance Marathon and Half Marathon / Bellingham, WA

January 6th / GBRC Lake Samish Runs Half Marathon and 6.5m / Bellingham, WA

December 31st / First Run 5k / Portland, OR

December 31st / First Run 10k and 5k / Eugene, OR

December 31st / Year to Year 5k / Longview, WA

December 31st / Last Mile at First Night 1m / Tacoma, WA

January 1st / Resolution Run 2.6m and Polar Dip / Bellingham, WA

January 1st / Capitol Mile 1m / Salem, OR

January 1st / New Year's Day Run 5k / Boise, ID

January 1st / Commitment Day 5k / Seattle, WA

January 1st / Resolution Run 5k and Polar Bear Dive / Seattle, WA

January 1st / Resolution Series 5m and 5k / Steilacoom, WA

January 1st / Hangover Run 5k / Vancouver, WA

January 1st / New Year's Day Hangover Run 9m and 4m / Lewiston, ID

January 1st / First Run 5k / Hermiston, OR

January 1st / First Run 10k and 5k / Eugene, OR

January 5th / Y2k13 20.13k and 10k / Forest Grove, OR

January 5th / Dash for Dance 5k / Auburn, WA

January 6th / Resolution Run 5k / Redmond, WA

January 6th / Resolution Run 10k and 5k / Battle Ground, WA


Monday, December 3, 2012

California International Marathon Review and Results (CIM 2012)



"Call me Ishmael."

I thought of the first line of Moby Dick more than once on this swirling maelstrom of a race course at the 2012 California International Marathon. To further butcher a good metaphor, by the end of the race, I wasn't sure if I was Ishmael or the Great White Whale...

First, let's take care of some business.

If you're just looking for results, here they are. They're only unofficial results until Wednesday, I believe, then they should get the official results up.

And here's an article on the winners: Daniel Tapia and Alisha Williams, the first two American winners at CIM since 1999 and 2000, respectively.

Wow, what an experience this one was.

First, as you know if you're a regular R's reader, I simply was not ready for this race. I had injuries. And setbacks.

And if you recall, I had wondered publicly if one could run a marathon on no training. Well, according to my personal sample size of one: yes, you can. But it won't be fast.

So let's go back about a week before the race. It wasn't a secret - the weather forecast did not look good for the 2012 CIM. But it's one thing to look at an online forecast a week before the race.

And it's another to look out your Sacramento hotel window at 5:00am the morning of the race. The rain was coming down in sheets...and the sheets were being blown sideways by huge gusts of wind. It was ugly.


Here's a photo album of the damage the storms had done in the Sacramento area in the days before the CIM.

The third and final of the storms in that series to hit Sacramento was hitting, you guessed it, on Saturday night and Sunday morning.

But what to do except run the damn thing? Well, if I had lived in Sacramento, I may have skipped the whole thing. But I already flew down, got a hotel, rental car, etc, etc...I was running it.

So I put on my finest definitely-not-rain-proof-running-outfit and headed for the buses to take me to the start line. Jen snapped a picture of me in the hotel, looking like a kid heading to his first day of school in a new town, dry and happy.


So Jen drove me as far as she could, then dropped me off. I ran through the driving wind and rain, which in the dark before sunrise, had a scary biblical quality to it, and jumped on a bus to take me to the start line. There were supposed to be tents and such near the start line, but the wind was howling and garbage was flying through the streets; you really couldn't see much of anything. I scrambled to a strip mall next to a gas station, where I actually found decent shelter from the wind and rain. I vowed to stay there until 6:55am, five minutes before the starting gun.

In this photo gallery from the Sacramento Bee, the gas station in Photo #1 is just across from where I was hiding pre-race, and the shelter in Photo #2, is where I was huddled, trying to keep warm.

At 6:55 exactly, I sprinted out to the start line and got close to the 4:00 pace group. I tried to hide behind people, but the course started out directly, head-on, into the wind that was gusting up to 40mph. There was just nowhere to hide. See Photos # 13 and 14 in the gallery just above to see what I'm talking about.

They played the Star Spangled Banner, gave us a couple "good lucks" and we were off! The first two miles were IN. SANE. The wind and rain was hitting your face like hail, so you had to keep your head down, and hopefully had a hat on, so you could keep some rain off your face. Only that made it so you didn't see the garbage bags, gloves, t-shirts and sweatshirts that were coming back like missiles, blown by the wind. Cardboard garbage cans and plastic garbage bags were flying around. People were jumping and dodging trying to miss branches and palm fronds down in the street.

Crazy.


The wind was coming from the South, so as you can see on my Garmin map, it was either in our faces or blowing sideways across us the whole way. It was never behind us, on this point to point course, so it never helped us.

As befitting my horrid last two months of training, I went out fairly well, then faded oh so quickly right around the half marathon mark. I wanted to stay with the four hour pace group as long as possible and actually slowly moved up with the 3:55 group for quite a while. But after 13 miles, I faded back.


There were huge streams flying down the gutters during the entire race and every couple miles, there would be lakes that covered the entire street, like this.


There were also two sections where there were rivers - I'm not kidding here, these were 4-6 inch deep rivers flowing across the street. There was absolutely no way to get around them. You had to go right through them. If you were thinking right before you got to those rivers, "well, we can't get any wetter," you were wrong, weren't you?

Lots of good signs along the way, but my favorite was "Embrace the suck." I couldn't have put it any better.

I was having trouble meeting up with my support crew, Jen, but she finally found me at around mile 18. My quads were just trashed at that point - have I mentioned I didn't train for this race - and this series of photos is me telling her "no, I won't be finishing around 4:00, my quads are done." And her yelling, "But you're doing great, you've got a good time." And me yelling, "You don't understand, I'm done. Look for me at 4:30!"




And it turns out, that's exactly what happened. I totally seized up in the last six miles and was lucky to get across in 4:28:54.


And while Jen didn't get any shots of me in the first half of the race, when I actually looked like a normal runner, she did get me shambling across the finish line like a zombie.



The course itself was as advertised: up and down, but with gentle rollers and an overall downhill slant. I could see myself trying this one again...if I'm in shape...and the weather report is better.


So of course the sun came out at about noon and the rest of the day was positively beautiful. What are you going to do, right? Since we were flying back that night, and since our hotel wasn't allowing ANY late check-outs (and we couldn't get back there before noon), we found a local YMCA and I paid the day-use fee so I could take a shower!


Good race expo and great organization and volunteers there and at the race itself. Decent swag and a good looking black tech race tee. Also got some cotton gloves, a cinch backpack, a weird handband thing, and a big ass medal (B.A.M!), that you can apparently use as a coaster. It weighs about four pounds.


All in all, the race went as expected because I didn't have any expectations coming in. Being totally unprepared will do that to you.

But I'm not giving up. I'll roll my Boston goal to 2013 and I'll be back.

Next planned race: Corvallis Half Marathon in April. See you there.

credit for the opening video of the CIM to franzevna.

Friday, November 30, 2012

Northwest Running and Triathlon Race Calendar


Yes, you're seeing it correctly...there is one race this week.

Sort of an odd quirk, with Christmas Eve on a Monday and Christmas on a Tuesday, when no one runs races. Then the days when there are races, that would be New Year's Eve and New Years, are also on a Monday and Tuesday, so all the races move off the weekend schedule and into the next week.

So...one race.

Hey, go run it already.

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF DECEMBER 24th TO DECEMBER 30th

December 30th / Sporty Diva's Half Marathon, 15k, 10k and 5k / Seattle, WA

Note: I'm having trouble making the text colors work...no idea why. I'll try to get it fixed soon.

Thursday, November 29, 2012

Winner, Winner, Chicken Dinner


Yes, I have completed my 50,000 words for my novel in Nanowrimo!


Although I'm actually not quite done with the novel yet. But I'm over 50k, baby!

Best Running Song for November - The Black Keys - Little Black Submarines



Yikes, I'm really late this month! We almost had to do two Best Running Songs for December, but I just made it under the wire.

This month we've got the amazing Black Keys and Little Black Submarines. This is just a plain old-school rock song. Sometimes that's what you need, right? This one feels a little Led Zeppelin and a little Jack White. All good.

Live version:



I realize some people don't like to run to songs that start slow, then pick up tempo - that some prefer a more even beat and tempo to run to, and to that I say:

"Suck it up, Buttercup! This is an awesome song!"

Another live version:



Rock that run!

Past Best Running Songs: October: Cold War Kids / "Hospital Beds" September: Bloc Party / "Octopus" August: Matt and Kim / "Let's Go" July: Gemini / "Blue" June: Joe Jackson / "Got the Time" May: Tiesto vs. Diplo / "C'mon!" April: Grouplove / "Tongue Tied" March: Foxy Shazam / "I Like It" February: Foster the People / "Don't Stop" January: Hot Hot Heat / "Bandages" December: Camp Lo / "Luchini aka This Is It" November: Wolfmother / "Joker and the Thief" October: Phoenix / "1901" September: Matt and Kim / "Daylight" August: Collie Buddz / "Holiday" July: Pretenders / "Tattooed Love Boys" June: The Wombats / "Moving to New York" May: Edward Sharpe and the Magnetic Zeros / "40 Day Dream" April: Foxy Shazam / "Unstoppable" March: Pharrell / "Fun Fun Fun" February: Puff Daddy / "Come With Me" January: We Are Scientists / "The Great Escape" December: Cee Lo Green / "F**k You" November: Tokyo Police Club / "Breakneck Speed" October: Two Door Cinema Club / "Something Good Can Work" September: Stone Temple Pilots / "Cinnamon" August: Louis XIV / "Guilt by Association" July: Devo / "Fresh" June: Saliva / "Your Disease" May: Metric / "Gold Guns Girls" April: OK Go / "This Too Shall Pass" March: The Hours / "Ali In The Jungle" February: Los Fabulosos Cadillacs / "El Matador" January: White Rabbits / "Percussion Gun" December: Deftones / "Knife Prty" November: The Kooks / "Always Where I Need To Be" October: At the Drive In / "One Armed Scissor" September: Silversun Pickups / "Lazy Eye" August: Joe Strummer and the Mescaleros / "Johnny Appleseed" July: Deathray / "I Wanna Lose Control (Uh Oh)" June: Raconteurs / "Salute Your Solution" May: Tea Party / "Save Me" April: Bloc Party / "Like Eating Glass" Ever: The English Beat / "I Confess"

Wednesday, November 28, 2012

Weather Forecast for California International Marathon


It's not good, my friends. Not good at all.

Check it out right here.

Rain, floods, 30 mph winds, more rain, more floods, more wind.

Sounds like a great time to run a marathon, right?

I'm not too happy about this. Not that I'm expecting great things here anyway, but I've already had to put up with torrential rains at my last marathon (Newport) and my last Half Marathon (Runaway Pumpkin). I'm sick of running in the rain.

Think good thoughts, runners. Maybe the wind will be blowing in our direction. Remember, it's a point to point course.

Tuesday, November 27, 2012

Northwest Running and Triathlon Race Calendar - Christmas Races


Just a few more Christmas Runs to finish up the Holiday...

Then we're on to the Resolution New Year's Runs!

See you then.

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF DECEMBER 17th TO DECEMBER 24th

December 22nd / Operation Jack Northwest Run 6hr, Marathon, Half Marathon, 10k and 5k / Tigard, OR

December 22nd / Reindeer Marathon, Half Marathon, 10m, 10k and 5k / Rochester, WA

December 22nd / Eugene Holiday Half Marathon and Holiday Hustle 10k and 5k / Eugene, OR

December 22nd / Reindeer Duathlon Sprint / Rochester, WA

December 21st / Longest Night Mile 1m / Medford, OR

December 22nd / YMCA Christmas Run 6.1m and 2.5m / Boise, ID

December 22nd / Jingle Bell Jog 5k / Lincoln City, OR

December 22nd / We Survived the End of the World 5k / Tumwater, WA

December 23rd / Hard Core Runners Club Winter Race Series 3.3m / Yakima, WA

December 24th / Jingle Bell Run 3m / Tacoma, WA

Monday, November 26, 2012

Seattle Marathon 2012 Results - Uli Does It Again!


There are lots of fast runners out there. But there aren't nearly as many fast, tough, runners. You know the kind - they never have a really bad race. When they don't run particularly well, they end up taking 3rd or 4th. DNF's just don't happen for them. They excel at one type of race, but throw them in something new - trail, ultra, road, whatever - they exceed everyone's expectations.

You know these runners, right? People like Meb Keflezighi. People like Oregon's own Max King. These guys just never disappoint. Like Canada's Ellie Greenwood.

Well, there's one more name you need to add to the list of Toughest Fastest Runners: Uli Steidl.

Hey, Seattle's Steidl has been around for a long time - he's now 40 years old. But damn, he's almost as fast as ever. Yesterday, he won the Seattle Marathon for the ninth time. Ninth! I know some people think that there isn't a lot of competition at the Seattle Marathon, but there's a reason for that. It's a tough, tough course! Most elite runners are too damn scared to run it. They don't want to work their asses off on a tough course and just have an average-looking time to show for it.

But that's what I'm talking about with Steidl - he's not afraid to go out and earn it. Congrats to Uli.

-Seattle Times article on Uli's win in the Seattle Marathon.

-Seattle Times Photo Gallery of the Seattle Marathon.

-Chat with Uli and his wife, Trisha (another great Seattle runner).

-Results from the 2012 Seattle Marathon.

Wednesday, November 21, 2012

Max King and Ellie Greenwood Take JFK 50



Oregon's Max King does it again. The guy is practically invincible when you get him off-road. King set a new course record in the 50th running of the oldest and largest ultra in the US.

BC's Greenwood continued her torrid winning streak as well, slashing nearly 20 minutes off of the women's course record.

And here's an article about what happens to normal people that try to run a 50 mile race.

Monday, November 19, 2012

I'm Back! Let's Get It On!



Well, sort of.

I went running for the first time in three weeks. Woot!

A four-miler on Friday and an eight-miler on Sunday. And the foot felt OK.

Unfortunately, the rest of my body felt like hell, but you take what you can get.

I should be able to get in eight or so runs before the CIM.

Let's get it on!

Friday, November 16, 2012

Northwest Running and Triathlon Race Calendar - Christmas Races


A few more Holiday runs. Get them in while you can because we're about to head into the dead part of the year very soon.

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF DECEMBER 10th TO DECEMBER 16th

December 15th / Frozen Trail Run Fest 50k, 14.2m, 8.5m, 6.7m and 5k / Eugene, OR

December 15th / Pullman 50k and 25k / Pullman, WA

December 16th / Holiday Half Marathon and 5k / Portland, OR

December 15th / Calli's Run 5k / Salem, OR

December 15th / Cable Bridge Run 10k and 5k / Pasco, WA

December 15th / Jingle Bell Jog 5k / Sumner, WA

December 15th / Magnuson Series Holiday Fun Run 15k, 10k and 5k / Seattle, WA

December 15th / Santa Runs Tacoma 10k and 5k / Tacoma, WA

December 15th / Jingle Dash 5k / Keizer, OR

December 15th / Jingle Bell Jog Free Run Run 5.4m and 3m / Bozeman, MT

December 16th / 12k's of Christmas Holiday Run 12k and 5k / Kirkland, WA

December 16th / Winter Solstice Run 5k / Eugene, OR

Wednesday, November 14, 2012

The Day of Your Marathon Race


My homeboy Pete Pfitzinger wrote up a nice article of tips, hints, and tricks to follow for your day-before and day-of your next marathon.

Of course, it helps if you've actually put in the training before that day comes, but let's not go there.

Check it out here.

Don't think Pete knows what he's talking about? Here's a different list.

And one more.

Last one.

Monday, November 12, 2012

Nanowrimo - I'm Late for a Very Important Date!


OK, I had to take some time off to finish up an article for RaceCenter (look for it in February 2013!), and now I'm behind on my novel for Nanowrimo.

Not all is lost though. Now I just have to average 1900 words a day instead of 1667. I think I can handle it. I'll also try to get some new excepts up soon.

Wish me luck!

Friday, November 9, 2012

Northwest Running and Triathlon Race Calendar - Christmas Races and Ugly Christmas Sweaters


It's that time of year again - time to break out the ugly Christmas sweaters!

And don't forget the Ugly Christmas Sweater Dash!

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF DECEMBER 3rd TO DECEMBER 9th

December 8th / Deception Pass Trail Run 50k and 25k / Oak Harbor, WA

December 9th / Ho Ho Trail 5k / Tigard, OR

December 8th / Birch Bay Ghost Marathon and 30k / Birch Bay, WA

December 9th / Honolulu Marathon / Honolulu, HI (Had to include this one)

December 8th / Jingle Bells Run 12k, 8k and 5k / Eugene, OR

December 8th / Toys for Tots Airport Run 10k and 5k / Arlington, WA

December 8th / Christmas Rush Fun Run 10k and 5k / Kent, WA

December 8th / Rogers Reindeer Run 10k and 5k / Puyallup, WA

December 8th / Bellingham Jingle Bell Run 5k / Bellingham, WA

December 8th / Rain Deer Run 5k / Port Hadlock, WA

December 8th / Puddle Scuttle 8k and 5k / West Linn, OR

December 8th / Ugly Sweater Dash 1m / West Linn, OR

December 8th / Santa Claws 5k / Pocatello, ID

December 9th / Crime Stoppers Reindeer Run 5k / Olympia, WA

December 9th / Seattle Jingle Bell Run 5k / Seattle, WA

Thursday, November 8, 2012

Welsch Sisters Running Controversy


Or is it not a controversy at all?

Yes, I know I haven't been posting much lately...

Trying to write a novel this month, remember?

But I did think this was interesting:

Kaytlynn and Heather Welsch, 12 and 10 years old respectively, are good little runners. Emphasis on the "little." They're running marathons, half marathons, trail races - combined, the two girls have run over 160 races in the last two year. That's a LOT of racing, for anyone, of any age. They seem to enjoy it and they both do well at school, so where's the harm?

Well, I don't like the sheer number of races. I don't mind running for children, even longer distances, but racing is different. You're going harder in a race, you're stressing your body more, you're setting yourself up for injury, short-term or long-term. These girls should not be racing 160 races in two years. That's insane.

Also, not crazy about some of the comments made by the father. He can say he's not forcing them to run all he wants, but at times, it sure sounds like he's forcing them to run.

-Check out the fantastic article at the New York Times.

-Here's a brief article on Yahoo.

-Here's an XTERRA article about Kaytlynn winning a race.

-Do the trolls at LetsRun.com have an opinion on this. Of course they do!

So what do you think? Too young? Too much?

Or much ado over nothing?


Hey, there's Max King, right beside Kaytlynn, in the photo! Photo credit to XTERRA from the Yahoo article.

Monday, November 5, 2012

Running a Marathon without Training


Well, without "running" training anyway. So if you glance over to the right of the page here, you'll notice that for the second time in the last three weeks, I had a week with absolutely no running. Why? The ankle just won't heal up. I took almost two full weeks off before the Runaway Pumpkin Half, and the ankle didn't bother me terribly during the run, but after?

Yeah, it hasn't come back yet since that 13.1 mile jaunt.

So now, I'm biking and swimming every day. And I'll continue to bike and swim every day. Running? No. Maybe a 5k on Thanksgiving morning just to test it. And maybe not, depending on how it's feeling at that point.

Let's face it, I'm not going to be in any kind of running shape anyway - I mean that's just not possible at this point, so I might as well make sure the ankle is healed up by the CIM on December 2nd. I'd rather run out of shape on a healthy ankle than limp along, sort of in better shape, on a still-hurt ankle.

And yes, I am still running the CIM. There's no question there. I'm registered, I've got a hotel room, a plane ticket, a rental car...I'm running. Or walking...or crawling, if I have to.

Of course, the expected finishing time has been dropping daily as I see my last long run drifting off in the rear view mirror. I've gone from wanting to run my BQ 3:25 to wondering about 3:40, then thinking 3:50, and finally thinking it would be nice to break 4:00. In the next few weeks, we'll see if I drop my expectations even more. I hope not, but hey, there's no sense kidding myself.

So, can you run a marathon without training for a marathon? People say they have:

-A BBC report on running a marathon without training.

-Here's Sean Ogle, who apparently ran the Eugene Marathon with basically no training.

-Apparently, Peter Wilkinson of CNN ran a marathon, but only started training about two weeks before the race.

-Here's a Competitor article about how cycling is the best cross training exercise for running.

And before you say, "the R's has gone off the deep end - he's completely delusional," believe me, I already know I'm delusional. I would never try to run a race without putting in the miles...by choice.

Saturday, November 3, 2012

Nanowrimo - Novel Excerpts Posted



Hey, I'm posting regular updates and excerpts of my Nanowrimo novel, "Off the Res," so head over there, take a gander, and let me know what you think.

Thanks!

Friday, November 2, 2012

Northwest Running and Triathlon Race Calendar - Christmas Races


Yeah, it's time. Christmas doesn't lump all of its races together nicely on one day like Thanksgiving does. So since we just finished our Turkey Day runs, it's time to start running Jingle Bell Runs!

Time waits for no man! Or woman, I imagine.

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF NOVEMBER 26th TO DECEMBER 2nd

December 1st / Shellburg Falls Trail Run 7m / Lyons, OR

December 1st / Reindeer Run Half Marathon, 10k and 5k / St. Helens, OR

December 2nd / California International Marathon / Sacramento, CA (Had to include this one)

December 1st / Winter Wonderland of Lights Run 6m, 4m and 2m / Portland, OR

December 1st / Turkey Trot 5k / Rexburg, ID

December 1st / Bend Jingle Bell Run 5k / Bend, OR

December 1st / Port Orchard Jingle Bell Run 5k / Port Orchard, WA

December 1st / Spokane Jingle Bell Run 5k / Spokane, WA

December 1st / Mount Vernon Jingle Bell Run 5k / Mount Vernon, WA

December 1st / Holiday Fun Run 10k and 5k / Ridgefield, WA

December 1st / Candy Cane Dash 5k / Shoreline, WA

December 1st / Christmas Gift 5k / Idaho Falls, ID

December 1st / Fairhaven Frosty 10k and 5k / Bellingham, WA

December 1st / Girls on the Run 5k / Bellingham, WA

December 1st / Girls on the Run Fall 5k / Seattle, WA

December 1st / Holiday Lights 5k / Blaine, WA

December 1st / Santa Run 5k / Clarkston, WA

December 2nd / K-9 Candy Cane Run 5k / Renton, WA

December 2nd / Jingle Bell Run 5k / Idaho Falls, ID

December 2nd / Portland Jingle Bell Run 5k / Portland, OR

Thursday, November 1, 2012

Nanowrimo Starts Today!


Today's the day! Start writing!

Check here for my first excerpt.

And if you need an opening line for your novel, you can't lose with these.

Good luck!

Tuesday, October 30, 2012

Northwest Running and Triathlon Race Calendar - Thanksgiving Races


The biggest single racing day of the year, absolutely bar none.

Count them up - 38 races on Thanksgiving Day! Thirty-eight!

It's never been so easy to pre-burn that turkey and pie.

Let's race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF NOVEMBER 19th TO NOVEMBER 25th

November 22nd / Thanksgiving Dirt Feast Trail Run 7m and 4m / Mercer Island, WA

November 22nd / Wattle Waddle Marathon and Half Marathon / Seattle, WA

November 24th / Ghost of Seattle Marathon 50k, Marathon and Half Marathon / Seattle, WA

November 25th / Seattle Marathon and Half Marathon / Seattle, WA

November 22nd / Bonners Ferry Turkey Trot 10k and 5k / Bonners Ferry, ID

November 22nd / ORRC Turkey Trot 8k / Portland, OR

November 22nd / Upper Valley Turkey Trot 5k / Rexburg, ID

November 22nd / Club 24 Turkey Trot 10k and 5k / Echo, OR

November 22nd / Mini-Cassia Turkey Trot 5k / Paul, ID

November 22nd / Burn the Bird 10k and 5k / Great Falls, MT

November 22nd / Huffing for Stuffing Thanksgiving Run 10k and 5k / Bozeman, MT

November 22nd / Red Cross Turkey Trot 5k / Kennewick, WA

November 22nd / Turkey Day Boise 5k / Boise, ID

November 22nd / Seattle Turkey Trot 5k / Seattle, WA

November 22nd / Run Wild Missoula's Turkey Day 8k / Missoula, MT

November 22nd / Portneuf Valley Turkey Trot 5k / Pocatello, ID

November 22nd / Bainbridge Island Turkey Trot 5k / Bainbridge Island, WA

November 22nd / CSI Turkey Trot 5k / Twin Falls, ID

November 22nd / Issaquah Turkey Trot 5k / Issaquah, WA

November 22nd / Turkey Trot Clark County 10k and 5k / Vancouver, WA

November 22nd / Keizer's Turkey Dash 5k / Keizer, OR

November 22nd / Gig Harbor Turkey Trot 10k and 5k / Gig Harbor, WA

November 22nd / Turkey Trot 5k / Stevenson, WA

November 22nd / The Oly Trot 4m / Olympia, WA

November 22nd / Oregon Mid Valley Road Race 5.2m and 3.75m / Albany, OR

November 22nd / Southern Oregon Turkey Trot 8m / Medford, OR

November 22nd / Run for the Hungry 5k / Washougal, WA

November 22nd / Norpoint Turkey Trot 5k / Tacoma, WA

November 22nd / Oregon Turkeython 10k and 5k / Beaverton, OR

November 22nd / Turkey on the Run 12k and 5k / Wenatchee, WA

November 22nd / Bend Turkey Trot 10k and 5k / Bend, OR

November 22nd / West Linn Turkey Trot 4m / West Linn, OR

November 22nd / Turkey Stuffer 5k / Springfield, OR

November 22nd / BGCCO Turkey Trot in Bend 10k and 5k / Bend, OR

November 22nd / OAC Turkey Trot 10k and 5k / Corvallis, OR

November 22nd / Turkey Trot Eugene 4m / Eugene, OR

November 22nd / Hood River Turkey Trot 12k and 5k / Hood River, OR

November 22nd / Salem Runucopia 15k, 10k and 5k / Salem, OR

November 22nd / Run Turkey Run! 5k / Billings, MT

November 22nd / Give and Gobble 10k and 5k / Sherwood, OR

November 24th / Seattle Marathon 5k / Seattle, WA

November 25th / Hot Buttered Run 12k and 5k / Vancouver, WA

Friday, October 26, 2012

Northwest Running and Triathlon Race Calendar - Thanksgiving Races


Definitely a short list this week, as it's only four days before the true Turkey Day and the unbelievable number of races that will come with Thanksgiving.

Still, there are a good number of T-Day races to choose from here - plus another Jingle Bell Run in November! - so get on it.

Let's Race!

-Green Text for Trail Runs
-Red Text for Marathons and Half Marathons
-Blue Text for Triathlons and Duathlons
-Orange Text for everything else, the normal 5k, 10k, etc

RACES FOR WEEK OF NOVEMBER 12th TO NOVEMBER 18th

November 17th / Team Red Lizard Stumptown XC 8k and 6k / Corbett, OR

November 17th / Grand Ridge Trail Run 50k, Marathon, Half Marathon and 5m / Issaquah, WA

November 18th / EWEB Run to Stay Warm Half Marathon, 10k and 5k / Eugene, OR

November 17th / Mustache Dache 5k / Seattle, WA

November 17th / A Very Poplar Run 10k and 5k / Boardman, OR

November 17th / Redmond Poultry Predictor 4m / Redmond, WA

November 17th / Tri-Cities Jingle Bell Run 5k / Richland, WA

November 17th / GRBC Turkey Trot 5k / Bellingham, WA

November 17th / Seaport Striders Turkey Trot 4m / Clarkston, WA

November 17th / Turkey Trot 5k / Port Townsend, WA

November 17th / Turkey Trot Relay 8m / Boise, ID

November 18th / Turkey Trot 5k / Lakewood, WA

November 18th / Turkey Trot 5k / Kirkland, WA

November 18th / Green Lake Gobble 5k / Seattle, WA

Thursday, October 25, 2012

Less than a week to Nanowrimo!


Yes, we are officially less than a week away from the start of Nanowrimo. Interested in writing a 50,000 word novel in the month of November? Well, head over here and get signed up.

I've got lots of ideas running through my head...check out my novel here.

Should be fun.

Let's write!

Tuesday, October 23, 2012

Best Running Song for October - Cold War Kids - Hospital Beds



This song is just amazing. The vocals, the piano, the guitar, the intensity.

Amazing.

Maybe even more amazing live.





They even played it live for KINK FM in Portland.



Hell, this song is so amazing, even Florence + the Machine want to play it.



Get this one on your iPod fast. You won't regret it.

Rock that Run!

Past Best Running Songs: September: Bloc Party / "Octopus" August: Matt and Kim / "Let's Go" July: Gemini / "Blue" June: Joe Jackson / "Got the Time" May: Tiesto vs. Diplo / "C'mon!" April: Grouplove / "Tongue Tied" March: Foxy Shazam / "I Like It" February: Foster the People / "Don't Stop" January: Hot Hot Heat / "Bandages" December: Camp Lo / "Luchini aka This Is It" November: Wolfmother / "Joker and the Thief" October: Phoenix / "1901" September: Matt and Kim / "Daylight" August: Collie Buddz / "Holiday" July: Pretenders / "Tattooed Love Boys" June: The Wombats / "Moving to New York" May: Edward Sharpe and the Magnetic Zeros / "40 Day Dream" April: Foxy Shazam / "Unstoppable" March: Pharrell / "Fun Fun Fun" February: Puff Daddy / "Come With Me" January: We Are Scientists / "The Great Escape" December: Cee Lo Green / "F**k You" November: Tokyo Police Club / "Breakneck Speed" October: Two Door Cinema Club / "Something Good Can Work" September: Stone Temple Pilots / "Cinnamon" August: Louis XIV / "Guilt by Association" July: Devo / "Fresh" June: Saliva / "Your Disease" May: Metric / "Gold Guns Girls" April: OK Go / "This Too Shall Pass" March: The Hours / "Ali In The Jungle" February: Los Fabulosos Cadillacs / "El Matador" January: White Rabbits / "Percussion Gun" December: Deftones / "Knife Prty" November: The Kooks / "Always Where I Need To Be" October: At the Drive In / "One Armed Scissor" September: Silversun Pickups / "Lazy Eye" August: Joe Strummer and the Mescaleros / "Johnny Appleseed" July: Deathray / "I Wanna Lose Control (Uh Oh)" June: Raconteurs / "Salute Your Solution" May: Tea Party / "Save Me" April: Bloc Party / "Like Eating Glass" Ever: The English Beat / "I Confess"

Monday, October 22, 2012

Evaluating Running Goals After An Injury


Yes, the "dreaded" injury. In my case, this ankle right here:


If you recall, I rolled my ankle pretty good during the Condor 25k Trail Run. After I rolled the ankle, I believe I made a few mistakes. First, I ran the rest of the race after I hurt my ankle - about 13 miles on a bad ankle. Dumb, but I can be stubborn like that, I admit. I've never had an actual DNF in a race. I didn't want to start then. Then I took six days off - a good decision. Then I thought I could go ahead and run because it didn't feel really bad. Mistake number two. I definitely didn't do the healing any favors with that run. Now I'm on a seven-day stretch without running. It's feeling a bit better, although not great. Maybe 75-80%.

So the goals...

First, I'm signed up for the Runaway Pumpkin Half this Saturday, the 27th. Way back, when I signed up for the race, I figured it would be a nice little test as I move toward the CIM in December. About six weeks away from my goal marathon, so I could run the Half fast and try to PR, with plenty of time after to recover.

Now, I'm not even sure if I'm going to run the Pumpkin Half at all. If I do, the PR is out the window.

And of course, now I'm on my third week of basically no running. In the middle of my training program for my Boston Qualifier, the CIM. Sigh...I knew qualifying for Boston would be tough, I just didn't realize I'd have so many false starts.

So I'm having a tough time with my mental outlook right now. I'm trying very hard to take the long overview:

-Get the foot healthy enough to run on again,
-If possible, use the Runaway Pumpkin Half as an easy training run,
-Get back into the training schedule, but ease off a bit. Boston is not an option at this point, and I need to regain my running fitness more than my top-end speed, after being out for so long.
-Try to PR at the California International Marathon. A new goal, sort of, but still something to drive toward and focus on. And frankly, since I had such a horrible race at my last full, a new PR is still very much possible.

And since it's important to quit focusing on the negative ("damn foot, why won't you get better faster?"), and instead focus on the future ("so what spring marathon should I schedule?"), I went out and purchased the new Hanson's Marathon Method book. What's more inspiring than a new training plan to follow?!?

So, let's review:

-Wait! Don't rush it. Let the injury heal and get back into the training as soon as possible.
-Reset the goals. Make them concrete, objective, and most importantly, still difficult yet achievable.
-Find some inspiration to get you excited all over again. A new book, a new pair of shoes, sign up for a race that's six months away. Anything to solidly plant that new goal and improve the mental and emotional outlook.

And don't think about the foot. Quit thinking about the foot.