Running Resolutions, 2013

I love making New Year's resolutions ~ even more so now that I'm in my 40's.  I've given a lot of thought about where I want to be in 5 years from now, what I want to be doing 10 years from now, and where I want to be when I retire.  Life truly is a gift, and I try so hard to make the most of the one I've been given.

I have several resolutions for 2013, but these are my running-related resolutions.

1)  Add variety to my running:  2012 was my year of running, consistently.  I ran 3 miles, 3-4 times a week, for just about each of the 52 weeks in 2012.  In 2013, I want to vary my runs a bit ~ adding a long run and/or a tempo run once a week.  I want to push myself to run with my husband (who is much faster than me) about once a month.  I want to try new trails that will keep my husky engaged and excited about going out on long runs with me.

2)  Stop, stretch and roll:  I used to love stretching, but as I've gained more responsibilities (job, family, household), I've needed to carve out time to run ~ and stretching was the first to get struck from my daily schedule.  But now that I'm older, I'm realizing that it's even more important to take the time to stretch, and take the time to use the foam roller and the Trigger Point Therapy kit that I received as a Christmas gift.

3)  Add strength training:  Honestly, even as I type this one, I'm thinking that it will be the first resolution to fall by the wayside.  I HATE lifting weights ~ primarily because I have no idea what I'm doing.  My husband bought me a book on the subject, last Christmas, and I've found it to be super-useful.  It shows photos of how each exercise should be performed, and gives tips on avoiding common mistakes.  But, I feel like a dork bringing a huge book on weightlifting to the gym.  And, we have a small house, and I feel like a dork exercising in front of the kids.  So, I'm looking for a better way to incorporate strength training into my exercise regime.  I'm thinking of trying CrossFit, but once again, am not sure where I would find the time.

4)  Run with joy:  This is something I do almost every time I go out on a run, but it's always nice to put this goal front and center.  I love going out on a run.  I love stretching my asthmatic lungs.  I love the repetitive strikes of my feet on the ground, and the way that mindless repetition helps me to relax.  I'm grateful that I can still run, and think of those friends and family who can no longer run (even though they were great athletes in their day) or who have passed (even though they completed more marathons than I could ever fathom entering).  I say a small prayer, thanking God for the blessings in my life.  I take a deep breath in the middle of a forested trail, and ask to stay humble.  Running is such an important part of my life.  Running is one of the greatest joys in my life (together with my family!!!).

Lewisburg Saddle, Corvallis, OR

Location: Starts from parking lot on Sulphur Spring Road, just north of Corvallis.  To get there from Highway 99W, head west on Lewisburg Road (just north of Crescent Valley High School).  Bear right on Sulphur Spring Road.  Parking lot is on the right.

Forest Road 500.

Date run: December 23, 2012, 11:00 am
Distance: 5.6 Miles, loop
Pros:Wide forest roads that were relatively dry (or at least, not flooded) in the middle of winter rains.  Perfect run!  No wonder this is the trail run mecca of the local Corvallis Area.
Cons:  The single track connector was a steep and slippery in places, due to the winter rains.  I had to walk down this section, because I was scared of losing my footing.
Number of people encountered on run:  4, but it was a rainy and cold day.
Summary of Run:  Gradual ascent for the first 1.5 miles.  I took a single track connector to get from Forest Road 500 to Forest Road 580, but I could have gone further up on FR 500, to make a 6.6 mile run.  The single track connector was really steep in places, and wet/slippery from the winter rains.

Single track connector between FR 500 & FR 580.

It's Christmas Break!  I'm not traveling, and finally have the time to rest and relax.  When working, I rarely have the time to drive to Corvallis (and back) for a 5-6 mile run.  I wanted to take advantage of this gift of time, and go out on a new run that would challenge me.  Also, I'm REALLY missing trail running, which I can't easily do in my own town of Albany, since all of the local trails are flooded.

This run starts out from the parking lot, with a gradual 300 foot ascent of Forest Road 500.  I have a bad case of exercise-induced asthma, which makes almost any ascent a real challenge.  But, my lungs didn't ache or burn on this ascent, and I really enjoyed the climb.

I consulted a few maps before heading out on this run, and knew that I would have to run *some* distance before hitting the turn around point on the loop.  But, I didn't know how far I'd have to run.  This made me run a bit conservatively.  I walked in places I wouldn't normally walk, but I didn't want to get lost and exhausted in the middle of a forest, with just me and Cowboy (my husky).  The next time I run this loop, I'm confident that I could have a much better time.

I knew that at some point, I would have to turn left to connect with Forest Road, 580, but I didn't know where I should turn.  So, I took the first well-traveled trail that I could see on my left, not realizing until after I finished the run (and could consult a map) that I should have kept going on FR 500 for about another mile.  The connector trail that I took was single-track, very steep in places, and muddy from the winter rains.  With a husky tethered to my waist, it made this part of the run interesting when I decided to let Cowboy take the lead and set the pace.  It gave my thighs a great workout when I put on the breaks to gingerly walk us through some of the more technical sections.  Forest Road 580 was mostly level.  Clear cut sections of the forest provided great views of the valley, before running into the thick of the forest once more.

The views of the forest were inspiring.  We're well into the winter, and the trees are dripping with moss and lichen.  The forest mist hangs low to the ground.  Ferns stood at full attention all along the single track trail.  A series of smaller, rain-fed waterfalls lines Forest Road 580, providing Cowboy with opportunities to get a quick drink when needed.

At 5.6 miles, this was my longest run, since the Columbia Gorge Half Marathon in October.  I'm trying to do at least one longer run per week ~ a difficult goal in the middle of an Oregon winter, when the sun doesn't really rise, but instead gradually changes the sky from shades of navy blue to light gray.  Wet, cold winds make it difficult to tear myself away from a warm cup of tea.

But, all of this cold, Oregon rain grows thick, verdant forests that make for quiet and beautiful places to go for a run.  I'm so glad I live here.

Running with Huskies

My favorite running partner, of all time, is my 3-year old Siberian Husky named Cowboy.  I appreciate the fact that, even though he can easily run 3-4 times faster than the pace I keep, he steadily plods along at an 11-12 minute mile.

It's always been my dream to run with a dog, but Cowboy's the first who has kindly and enthusiastically agreed to run with me.  He's such a pleaser, that it wasn't too difficult to train him to run.  I use a harness that I picked up on sale at Petco for $3.99, and a Ruffgear Roamer leash ($34.95).  I clip the leash around my waist, and the bungee-like lead cushions us both against sudden changes in pace.

I'd love to run off leash with him, but huskies are notorious for taking off.  My single experiment with letting him off leash on a run ended in near disaster, and I'm just not willing to take that chance again.  Maybe as he gets older, and settles down a bit, we can take long hikes with him off leash.  But for now, he seems really happy every time we go out for a run, and I try to make sure that he gets enough time to explore new trails.

My PRs are always set when leashed to Cowboy.  He just looks so happy to be out and running, that I naturally pick up my pace.  And, if he spots a squirrel or other varmint on a trail run, that simply means that it's time for wind sprints.

So far, our outings are 3-4 miles.  I'd like to increase his runs to 5-6 miles, or longer.  Last October, when I ran the Columbia Gorge Half Marathon, there were about 2 dozen folks who ran the race with their dog.  I'm not sure that Cowboy would be able to run that long, but if he seems to enjoy the longer runs, we just may work up towards that goal.  Still, I'm not sure how he'd get water along the race route, as I didn't notice dog bowls set out at the aid stations . . . but maybe I missed them.

If you run with your dog, and have any tips on how to safely increase mileage, please let me know!  Or, if you have any good resources you'd recommend for running with dogs, please share.

Planning Some Rave Runs

Master Gardener training season is coming up, and that means that I'll be on the road several days each week, from January through March.  In the past, I would only work ~ and never play ~ feeling bad for enjoying myself on work trips.

But then I found that denying myself any and all enjoyment during work trips that swallowed most of my winter made me . . . miserable.  It also helped me to gain 20 pounds, from 3-6 hours in the car, with no opportunity to exercise or enjoy the natural beauty that abounds around Oregon.

Now, I try to take a more balanced approach to work and play.  I drive.  I teach.  I hike or run.  I'm happier, and I think it makes me a better teacher, too.

Thus, I'm starting to plan my winter runs across the state.  Seeing this Runner's World post on Rave Runs, including one in Port Orford, Oregon ~ very near the Curry County Extension office in Gold Beach, OR, where I'll be teaching in March.

Rave Run in Port Orford, OR, from http://www.runnersworld.com/where-run/rave-run-port-orford-oregon

I've driven past Port Orford State Park numerous times, and never knew that there was such a gorgeous run just minutes from the the Oregon Route 101.  That's the main reason I started this blog ~ to help others who might want to find a nice place for a quick run, but might not know where to start or what to expect on Oregon's extensive trail system.

So, I'm trying to find Rave Runs for each and every place I'm scheduled to teach, over the next 3 months, including:

• Wilsonville
• Newport
• Central Point
• Roseburg
• Eugene
• Albany
• Portland
• Corvallis
• Dallas 
• Newport (again)
• Myrtle Point
• Gold Beach
• Oregon City
• Tillamook
• Salem
• The Dalles
• Burns
• Hood River
• McMinnville

I'm challenging myself to run at each and every site ~ although this will be easier to accomplish in some places (i.e. Albany ~ where I live and know the local trail system) than in others (i.e. Oregon City, because I'll be speaking at 7pm at night ~ too late to run after the talk, but I don't want to show up sweaty and stinky).

But, I'll give it my best shot, and hope to discover even more to love about this gorgeous state in which I live.

Dave Clark Trail, Albany, Oregon.

Location: Starts on NE Front Street in Albany, OR, one block from the intersection of Front Street and Oak Street.  There is no parking at this end of the trail.  The trail ends in Monteith Park, where there is ample parking.
Map of Route on DailyMile.com:  http://www.dailymile.com/routes/1375582-running-route
Date run:  December 11, 2012, 11:00 am
Distance:  3.1 Miles, out and back
Pros:  Dry and stable ground, when all of my favorite, local runs are flooded. 
Cons:  In the past, on a summer day's run, I was harassed by someone who didn't seem entirely stable.  I didn't feel entirely safe.
Number of people encountered on run:  0.  It was pouring rain, and I was the only numnut out for the day.  Even my husky was miserable.

I used to love winter running, when I lived in Maryland.  The cold, crisp air smelled so clean and felt great on my asthmatic lungs.  The trails were deserted, and the cushion of fall leaves on the ground would long ago be trampled down from a beautiful mosaic of ankle-twisting leaf drifts, into a a safer layer of crushed organic matter.

But now, I live in Oregon.  I don't mind running in the cold.  I don't mind running in the rain.  I totally mind running in the cold rain.

My favorite trails have been flooded and are unpassable.  They'll likely stay that way until late spring.  Good running gear helps to insulate me against cold, rainy jogs, but the moment I stop running to walk a cool down block or two, the chills that had been lying in wait start to bite and attack.  Running on the roads is not only infinitely less relaxing than running on the trails ~ but Oregon's heavily slanted streets (to direct and manage storm water run-off) cause me to run on a constant tilt, which really hurts my hips.

Another reason that I hate running through neighborhood streets is because it seems that half of the households in Albany, OR burn wood for winter heat.  Or, they burn paper.  Or, they burn things that create thick clouds of ashy smoke that settle low on the street.  My lungs burn.  My inhaler prescriptions get refilled. 

I just can't take running on the streets, anymore.

So I decided to scout out Bowman Trail, just to see if the waters had started to recede ~ which they hadn't.  I could only get about a quarter mile down the trail before reaching the flooded meadow.  The video below was taken in January 2012 ~ but with a few good days of rain, the park can easily become this flooded.

Still needing a run for the day, I decided to hook up with the Dave Clark Trail.  This concrete trail follows the south side of the Willamette River, for 1.5 miles between Bowman Park and Monteith Park.  The City has plans to redevelop the Albany waterfront, and you can begin to see some of the early efforts along the trail.

Starting from Bowman Park, head east, towards the picnic shelter.  Don't cross the bridge to your right.  Instead, go towards the building and open area to your left.  You'll see a very short trail through the blackberry canes that will take you up into the neighborhood.  Take a right on Water Street, left on Pine Street, before taking and a left on Front Street.  Front street runs right into one end of the Dave Clark Trail.

The trail goes past the Willamette Community Garden.  You'll be able to smell the hoppy smell of freshly brewed beer at the Calapooia brewery, one block off of the trail, through an open field.  You'll pass under a railroad bridge (the same one you cross over, on the opposite side of the Willamette River, when running the Takena Park trail), before passing beneath the bridges that connect Albany with North Albany.  You'll skirt the downtown Albany area, before the running through Monteith Park, where the trail ends.

I had only run the Dave Clark trail, once before, and it wasn't the best experience.  During the summer, the trail seemed to be used by a number of homeless.  I actually come across a fair number of homeless on my trail runs, and they always leave me alone.  But, on this one summer day, this one dude didn't seem entirely stable, and I didn't feel entirely safe.  On my recent winter run, it was pouring rain, and I was the only person on the trail.

I think this might be one of my 'go to' runs during the winter, when I can't stand running the streets anymore.  Hopefully, it will help me kill the time until late spring, when the waters recede off of my favorite local running spots.

Columbia Gorge Half Marathon

This past Sunday, my husband and I ran the Columbia Gorge half marathon.  It was the first half marathon for both of us, and while my husband had at least a few long runs under his belt, I hadn't run more than 4 miles all summer.
Although all of the forecasts predicted rain, and the sky was grey and cloudy, it merely misted for a few moments.  It was a perfect day for a run.

My husband runs 7 minute miles.  I run 11-12 minute miles ~ on flat trails ~ for about 3.5 to 4 miles.  This run was long and hilly.  I ended up averaging a 13'02"  mile.  But, in my defense, I did stop to take photos (but didn't stop my watch), as well as to use the restroom.  So, I had a fairly decent showing.

Me at the start of the race.

This race was literally the most fun I have ever had running, in my entire life.  The views make this race.  Added bonuses were the fantastic volunteers, uncrowded course and picture perfect weather.

The race begins with a nearly 400 foot climb from the Columbia River to the Mark Hatfield trailhead.  Because we drove the climb the day before, I at least knew that the hills would end ~ eventually.  I kept my head down, shortened my stride, took even breaths, and made it to the top without stopping.  Heck ~ I didn't stop until mile 10.75, when my lack of training hit me hard with a major bonk.  But, at this early stage in the race, I was only at mile 3 and enjoying every moment.

Gorgeous view of the Columbia River from the race route. 

Once past the Mark Hatfield trailhead, the course followed the old Columbia River Highway.  The elevation was undulating, but nothing so harsh as to be punishing.

In this out and back race, I saw the lead runner at about mile 4, as he was just passing mile 8.  I saw my husband a few minutes later.  We cheered each other and gave a quick high 5 before continuing on our way.

Somewhere along mile 6, the gorgeous twin tunnels came into view.  Just on the other side of the tunnels was the turn-around point, at mile 6.6.  I was enjoying the run (and my music) a bit too much, and didn't realize that I hit the turn around point.  A volunteer had to run after me and grab me by the elbow, to let me know I had run too far!

The light at the end of the tunnel.  The end of the tunnel marks the half way point of the race.

From there, it was mostly downhill, with a few slight uphills just to keep my quads awake.  The end was getting closer with each step, but I didn't want this run to end . . . until I hit mile 10.75.

I had been sucking on gummy bears throughout the entire race, but the simple sugars they supplied weren't enough.  Although I had been loving every step of the run up until that point, I felt all of the energy drain out of me in a near instant.  Knowing my husband was long finished with his race, I texted him to let him know that I had bonked, and that I might be longer than I had hoped.

I walked about a quarter mile, and then picked up the pace to a slow jog ~ all in an effort to finish this run sooner, rather than later.  At mile 12, I gave myself permission to walk once more, to shamefully text my status to my husband.  What a surprise it was to see him waiting for me on the sidewalk!  He had walked back to mile 12 to meet me ~ a sweet gesture that really gave me the energy I needed to finish the last 1.1 miles.

Steve and I talked for a bit, before I took off to meet him at the finish line.  I did this race for me ~ to see if I had it in me to run a half marathon on little or no distance-specific training.  In my younger days, I never would have doubted that I could go out and run 10+ miles on a whim.  In my 40's, I had a lot of doubts.

I wish that I had worn a short sleeve shirt for this run.  Anticipating the rain, I dressed for cool weather.  But, at 60 degrees F and dry ~ I warmed up quite a bit in the long sleeve shirt ~ especially after the first set of hills.

Other than being a bit overdressed (an issue that rarely, if ever plagues me), it was a perfect day of running.  Gorgeous views of the Columbia River, some kicking tunes on my iPhone, and a supportive running partner kept me smiling all along the course.

Takena Park, Albany, OR

It's always fun running below this railroad trestle ~ even more so when there is a train rattling by overhead.

Location: Park in the Takena Park parking lot, whose entrance is at the intersection of NW Springhill Drive and Route 20, in North Albany, OR.

Date run:  many times

Distance:  3.5 Miles, out and back

Pros:  Soft trail, intermittently bare, covered with wood chips, or covered with gravel.  During the fall, leaves blanket the trail.  The trail follows the Willamette River, on the opposite side of the river from the Bowman Park Trail.  The trail is mostly shaded.  A highlight includes running beneath a raised railroad trestle.

Cons:  During the rainy (winter) season, the trail can flood and become unpassable.

Yellow (half) mile markers along the trail.

Number of people encountered on run:  Sometimes, I don't see anyone while running, but usually, there are other runners, walkers and dog-walkers out on the trail.

Summary of run:  This is my favorite local run.  Located about a half an hour's drive from my house, if I have the time, I go to Takena.  There aren't as many homeless on the Takena trail, compared to Bowman Park, perhaps because this trail is a bit of a walk from town.  The terrain is somehow more interesting to me compared to Bowman, although I can't exactly pinpoint why.

Each 0.5 mile split is marked with a yellow trail marker, where someone has scratched out the decimal point on each post, and has changed the word 'MILES' to read 'MILFS'.  Many of the  markers have nothing written on them, but it's still nice to know that they mark half mile splits.