HUGE Marathon Weekend in the Northwest!

We've got the big boys this weekend:

Portland, Boise, Victoria, and Spokane all have Marathons, and all on Sunday. So strap on the kicks and go!

Let's race!

RACES FOR WEEK OF OCTOBER 3rd TO OCTOBER 9th

October 8th / Missoula All Women's 5k / Missoula, MT

October 8th / Albany Two Rivers Run 5k / Albany, OR

October 8th / Stagecoach Run 10k and 5k / Jacksonville, OR

October 8th / Domestic Violence Awareness 10k and 5k / Salem, OR

October 8th / Run Wild 8k and 5k / Eatonville, WA

October 8th / Panther Pride 5k / Portland, OR

October 8th / Columbus Day Marathon, Half Marathon, 10m, 10k, 5k, Sprint Tri and Du / Portland, OR

October 8th / Wright Trail Run 5k / Puyallup, WA

October 8th / Mt. Spokane 50k and 25k / Spokane, WA

October 8th / Dash for Disabilities 10k and 5k / University Place, WA

October 9th / Portland Marathon, Half Marathon / Portland, OR

October 9th / City of Trees Marathon and Half Marathon / Boise, ID

October 9th / Last Chance Sprint Triathlon and Duathlon / Albany, OR

October 9th / Runningshoes.com MBT Sprint Duathlon / Bellingham, WA

October 9th / Free Flight Run 10k and 5k / Newport, OR

October 9th / Spokane Marathon, Half Marathon and 10k / Spokane, WA

October 9th / The Great Pumpkin Run 10k and 5k / Corvallis, OR

October 9th / Victoria Marathon, Half Marathon and 8k / Victoria, BC

Good Samaritan Challenge Race Review!

And PR, baby!

OK, so stop number 19 on the EPIC 2011 quest for greatness, or at least, goodness! The Good Samaritan Challenge 12k and 5k. I've been trying hard to man-up and take the longer distance whenever possible, which meant I'd be running the 12k for this one.

And for the first time in four years, the race started with no rain in the recent past or future. So under dry skies, about 30 or 40 of us lined up in Sunset Park and toed the start line. The course had a slightly different start than when I last ran it two years ago. This year, we ran what has to be the oddest starting quarter mile I've ever done in a race. From the paved path in Sunset Park that heads out to the softball fields, we ran out toward the parking lot, took a quick right after about 100 yards, turned another sharp right after about 30 more seconds, moved past the playground and waiting 5k'ers, and circled back onto the path that we just left minutes before.

Yes, the first two minutes of the race was the herd running in a small circle! Odd.

But then we were out and on the course that I remember from 2009.

This race is tough in that there are so few runners, it's difficult to find someone, anyone, to run with, especially if you're looking for someone with a similar pace. By mile two, I had passed a couple of people that went out too fast and fell behind a woman about 15 seconds in front of me. I would eventually pass her, but that's it. I wouldn't get by anyone else, and no one passed me. It's just that kind of race.

So after the 6H Trail Half Marathon from last week, you could hardly call this one hilly, but it does have some ups and downs and one short, but very steep, hill in Philomath.

I knew that if I could slog up that hill without stopping to walk, I'd have a good chance to PR. Since I had one previous 12k finish in my entire life, that's not saying much, but at 44, you take any PR you can get. I caught the woman in front of me just before the top of the hill and tried to put a little quick distance between us going down the other side - there's nothing worse than getting re-passed just after making a good pass.

It's nice coming out of Philomath on this course because then we get on the bike path that goes right by my house, which I've run, literally, hundreds of times, and I know exactly what's coming the rest of the way.

I could see from my splits that I was going to be close to pulling it off in under an hour, but I just didn't quite make it. Still, I hit the finish line in 1:01:17, over six minutes faster than I ran the same race two years ago. So that's a PR I'm very proud of. Plus, I got the first place blue ribbon in my age group. Of course, I may well have been the only one in my age group, but hardware is hardware. You never turn it down!

Next week, the EPIC train rolls on at the Corvallis Fall Festival 10k and 5k. I'm running the 10k there and I'll be looking for my second PR in as many weeks! I need to bring it in under 50:41, so if you see me out there, cheer me on!

Dark Chocolate is a Better Workout than Running!

Or not.

Lots of articles out the past day or two about how dark chocolate can "boost muscle growth" and lead to "improved fitness."

Guess what? You can't believe everything you read on the internet, kids!

Good article from NHS here about what the Dark Chocolate Study really found.

Age Graded Pace Calculator!

I know, I know, you young pups out there are all like, "what's the old guy talking about now? Is this math class or something?"

Sure, funny guy, now GET OFF MY LAWN!

OK, back to the calculator. Once you're a crusty old runner like me, you have to start focusing on times that aren't quite so far back in the rear view mirror. I mean, do I really expect to run a 5k as fast as I did 20 years ago? It would be fantastic, but I'm not sure it's going to happen.

But there is a way to compare the times you're running, at any age, to the times you ran, say, way back when.

It's called a Age Graded Pace Calculator. Here's one at Runner's World. Here's one from the Heartbreak Hill Striders. Here's one from Marathon Guide.

It doesn't really matter which one you use - they all do the same thing. Namely, they handicap running times by age and gender. So you can compare yourself to that college kid that just sprinted by you or just compare yourself to yourself...when you were younger.

It's a fun tool. The Runner's World version also shows what kind of time you need to be World-Class, National-Class, Regional-Class and Local-Class. Personally, I'm hovering at Local Class in most distances - need to pick it up a bit.

Hopefully, these will be some use for you. Let's face it, we ain't getting any younger!


I love that photo of the old school Puma...that damn thing runs on a Commodore 64! That's what I'm talkin' about!

Forgetting a Bad Race

Sometimes it's better not to remember.

For instance, this weekend is the Good Samaritan Challenge 12k. I ran this race once before, back in 2009, and vaguely remembered it as "sort of hilly, but not too bad." Yeah, I should have stopped there. Instead, I thought, "Hmmm...," yes, I actually thought "Hmmmm..." Then I went back and checked if I had written a post on the R's about the race. And indeed I had.

And lo, it seems the race was much more hillier than I thought. Much, much more hillierer.

Here, read it for yourself...

So, the Good Samaritan Challenge 12k. Well, that's what I ran...there was also a 5k.

Let's see what the brochure has to say: "The 5k and 12k courses start and finish on 45th Street between Sunset and Starker Arts Park. The 5k course is mostly flat with one short but steep hill challenge about half way. The 12k covers the same route as the 5k for approximately two miles, before continuing on toward Philomath where the 12k participants will be challenged by Neabeack Hill."

Now I've been around, and I realize most race directors would tell you that a race up Mt. Hood would be "short, but steep" and a race up Mt. Everest would be "challenging," so I felt prepared for what was ahead of me at the start line.

Still, about 3/4 through the race, I realized, "Wow, this mother is challenging!"

But back to the start...

A brave and hardy 20 or so people lined up for the start of the 12k in Starker Arts Park. That's what happens to a small race when there's a driving rain coming down an hour before the start time - you don't get many day of race registrations. The weather at the start was nice though; overcast and cool, but not raining. Better yet, Starker Arts Park is about two minutes from the apartment - I walked over to the start line!

Since there was a very small crowd of runners and a 5k that started right after the 12k, I knew that everyone in the 12k would be a "real" runner and I'd be finishing toward the back of the pack. No problem there. I really just wanted to have a good, strong race as I barrel toward the Cowtown Half-Marathon that I'm not nearly prepared for...if I ran anything under a 1:15, I would be happy enough. Slow but steady was the order of the day.

And we're off!

I immediately drifted to the back of a very short line of runners as we headed off down Country Club Drive. There were maybe one or two runners behind me and a few in front of me that were only going slightly faster than me, so I settled in to my pace and waited for the first mile marker, so I could adjust if needed.

The clouds were making it pretty humid, but the lack of sun was actually nice and the first mile-marker came up fast: 8:30. Hmmm, not bad, but I was looking more for nines. I wasn't sure I could hang with 8:30 on a "challenging" course. I throttled back just a touch and came to the first hill. Ah, this must be the "short, but steep" guy here. I hit it pretty good and the top came up fast. That wasn't so bad. I was feeling good about that first uphill - I was right over that baby.

I came around the next corner and realized why I felt so good...there was the "short, but steep" hill still coming up! Yep, that's why you should always run the course beforehand. Ah well...

Oof, that one was "steep," and I'll reserve judgement on the "short" until I see the rest of the hills on the course. After we split from the 5k course at mile two, we hit a nice, long flat stretch as we headed into Philomath. Unfortunately, it didn't last long. Yowza, where did these hills come from!?! I thought these Philomath people liked the flat country so their cows could wander around without getting tired.

Coming up to the top of the first part of a very long hill, I looked over to my right and checked out my plot if I couldn't make it to the top. Nice spot for a cemetery - nothing like pondering your morality while you're struggling up a steep hill. Then we hit a few switchbacks on our way up a very steep road through a nice neighborhood of Philomath. Made it to the summit and the mile five marker and water station, where a volunteer told me "you're almost there!" Yeah, well unfortunately, I know my metric system and five miles sure isn't almost there for a 12k.

Nice view of the church steeple as we came back down from the highlands into Philomath and then suddenly we were on the paved running trail that goes between Corvallis and Philomath. Hey, this is the trail I run all the time - it goes right by our apartment. Suddenly in familiar territory and knowing exactly that we had two small hills left, then a nice flat stretch to the finish, I nuzzled behind the only two runners in my view. After getting over the the hills, I gave a slight (very slight) burst and moved in front of the two and tried to remember how to close to the finish.

I somehow stayed ahead of them and hit the line at 1:07:51 for a 9:05 pace.

Hey, that's about what I was looking for and I felt pretty good the whole way through, even though I could have used a Sherpa at the four-mile marker...

At least it's something to build on as I head to Sacramento for what looks to be an extremely flat Half.

Oh yeah, I took 2nd place in my age-group...but for all I know there may have only been two of us.

OK, I know you're thinking, "that doesn't look cloudy and overcast to me - that looks like Phoenix!" Hey, I didn't stop during the run to take photos! Those were taken the day after - not a cloud in the sky.

So now I haven't forgotten how hilly the race was. Now I remember.

I should have left well enough alone.

See you at the race!

Kapowza! EPIC 2011 Rolls On!

Our first slow week in a long, long time.

But the EPIC 2011 train shows no sign of slowing down! I just found another race that I hadn't seen advertised before - the Great Pumpkin Run, to be exact - and added it to the list.

And we're now up to 27 races! Woot...or...Yikes! Depending if you're you or me... So now we've got more than a race every other week of 2011. Kapowza!

Oh well, let's race!

RACES FOR WEEK OF SEPTEMBER 26th TO OCTOBER 2nd

October 1st / Bend Marathon and Half Marathon / Bend, OR

October 1st / Oktoberfest Brewskidaddle 5k / Vancouver, BC

October 1st / Run for the Hills Half Marathon and 5k / Fruitland, ID

October 1st / Soroptimist Run for the Cause 5k / Albany, OR

October 1st / Forest Park Marathon and Half Marathon / Portland, OR

October 1st / Echo Valley 50m, 50k, Half Marathon and 10k / Chelan, WA

October 1st / 5K-9 Fun Run 5k / Everett, WA

October 1st / Rock the Beach 10k and 5k / Cannon Beach, OR

October 2nd / Set the Pace 10k and 5k / Kirkland, WA

October 2nd / Dirty 2nd Half Half Marathon / Bend, OR

Heart Health Home Classic Half Race Review

Yes, a second Corvallis Half Marathon! And to think, last year, there were none.

So the Habitat for Humanity Heart Heath Home Half Marathon (the 6H for short) was held on Saturday, a day that was predicted to be one of the warmest of the year in Corvallis. And indeed, even waiting around the start line at 7:30am, it was plenty warm. No doubt, it was going to be a hot one.

We hit the start line at Crescent Valley High School at 8:00am sharp, with the 10k and 5k following us, at 8:30 and 9:00, respectively. Around 80 runners lined up for the 6H and zip pow, we were off! We went right around the school, up Jackson Creek Road, and were in McDonald Forest in no time.

And although we started climbing immediately once we were into the Forest, at least we were mostly in the shade and out of the blazing sun. This one did have some nice, stiff climbs. About 1946 feet worth of nice, stiff climbs, according to my trusty Garmin. But what goes up, must come down, yes?

And the down was well worth the wait. Somehow, after running a good part of the race in and around other runners, but never really staying together with anyone at the same pace, I found myself in a group of five runners coming down the hill! And we were motoring pretty good. I was smelling the barn for sure, with my last few mile splits coming in at 8:35, 8:15, 8:07, and 8:21. Man, I love running trails when you're going down.

Finally, we bottomed out and, unfortunately, came back out into the sun for the last mile-plus. I managed to shake three of our little group, but one guy stayed out in front of me and I never caught him. They pulled a late-race, mind-crusher by letting the 5k runners turn off into the high school at the back drive, while sending the Half Marathoners all the way around to the front of the school, about another mile. It's always painful to see the finish, and then have to go on by it.

All in all, a very enjoyable run. It was very, very hot out at the end, but all the racing in McDonald Forest was comfortable enough. Lots of water stops, which made it so I didn't even have to carry a bottle. That was nice.

The shirts? Well, let us not mince words...they're pink. Sure, you could argue shades...but those shirts are pink! Ah well, it's a decent tech shirt; pink or not, I'll wear it.


Check the full results from all three races here. And some nice photos of the event here. Why they took a picture of my butt going through the finish line, I don't know...

And the EPIC 2011 rolls on! Next up: the Good Samaritan Challenge 12k...in five days!

Hood to Coast 2011 Results Finally Up!

Yeah, it took a while, but all the results are finally posted.

Check them out right here at the source.


That is a really tall guy in that photo...

Habitat Half Marathon Elevation!

OK, the 6H Half is coming up fast - this Saturday to be exact - so I hope you've got your hill training in.

Here's the elevation chart if you're a glutton for punishment. At least the second half goes down nicely. The first half will be a haul.

Oh, and by the by, they're predicting almost triple-digit temps for race day. Yikes.

See you on the 10th!

Ah, the Old Homestead...

Yes, that would be Bellingham. We lived in the area for about 10 years and it's a beautiful place. And coming up on September 25th is the Bellingham Bay Marathon and Half Marathon. The Finisher's Medal and Race Shirt are awesome! Sign up for this baby immediately.

Let's race!

RACES FOR WEEK OF SEPTEMBER 19th TO SEPTEMBER 25th

September 23rd / The Bear 100m / Fish Haven, ID

September 24th / Priest Lake Trail 50k, Marathon, Half Marathon, and 5k / Priest Lake, ID

September 24th / Run for the Roof 5k / Snohomish, WA

September 24th / Black Diamond Half-Iron Triathlon and Duathlon / Enumclaw, WA

September 24th / Flagline Trail Fest 50k / Bend, OR

September 24th / Dash for Southern Sudan 5k / Tacoma, WA

September 24th / Run for Honor 5k / Lincoln City, OR

September 24th / Reed College 5k Odyssey / Portland, OR

September 24th / SEE Kids Run 8k and 5k / Suquamish, WA

September 24th / Epic Grind 10k and 5k / Gaston, OR

September 24th / Lafayette Fire Department Chief's Run 5k / Lafayette, OR

September 24th / Friends of the Poor 5k / Redmond, OR

September 24th / Richard's Run 5k / Bellevue, WA

September 24th / Middle Fork Trail 50k and 20m / North Bend, WA

September 24th / Indian Summer Half Marathon and 5k / Richland, WA

September 24th / Independence Hop and Heritage 5k / Independence, OR

September 24th / Wild Moose Chase 25k, 10k and 5k / Spokane, WA

September 24th / Erik Anderson Community 5k / Spokane Valley, WA

September 24th / Road to Recovery 5k / Eugene, OR

September 24th / St. Luke's Fitness Celebration 5k / Boise, ID

September 24th / Freedom 5k / Bainbridge Island, WA

September 24th / Valleyfest Run for Diabetes 10k and 5k / Spokane Valley, WA

September 25th / Winthrop Marathon and Half Marathon / Winthrop, WA

September 25th / ORRC Best Dam Run 10k / Estacada, OR

September 25th / K-Rod 10k and 5k / Vancouver, WA

September 25th / Puget Sound Classic 10k and 5k / Olympia, WA

September 25th / Wilsonville 10k and 5k / Wilsonville, OR

September 25th / The Rouge Run Half Marathon / Medford, OR

September 25th / Bellingham Bay Marathon, Half Marathon, and 5k / Bellingham, WA

September 25th / Fall Celebration 8k and 5k / Eugene, OR

September 25th / Black Diamond Half Marathon, Olympic Triathlon and Duathlon / Enumclaw, WA

September 25th / Run of Hope 5k / Seattle, WA

September 25th / Fremont Oktoberfest Brew HA-HA 5k / Seattle, WA

September 25th / Corvallis Fall Festival 10k and 5k / Corvallis, OR