No Excuses

I only got up twice last night. And over-sleeping past the all-call at 7am wasn't going to keep me from racing out the station door with oatmeal and eggs in a bowl. I stopped at Stumptown and thankfully realized it was Sunday-no line! I got home, fed the dogs, found my hat, put Emma's leash outside for her adventure with Brett, and Zoe and I were off. This was going to be a personal distance record for Zoe. I was looking forward to running with Tom and attempting an even consistent pace for 25 miles.

The weather was nothing short of epic as we made our way from Germantown, where I met the masses, to the zoo. It rained, sleeted, snowed, hailed, shined, and we even caught lightening and thunder! Tom amazed me with his skills of observation. Tom was facing the tree we were resting under to get a rock out of his shoe. I was staring out into the rain coming down sideways as he said, "Now Kris it's going to start raining." Tom is full of wise words like these. You have to pay attention because you might miss them. Tom was strong and ran about 3/4 of the day at 160-165 HR. I was happy to sustain a slightly lower and more forgiving rate. Ronda and Michael, who finished the 30.16 miles in a smoking 5:06 had placed water and goodies out at the trail heads and fire lanes so we had great aid stations to boot! It was an awesome end (well save the 7 miles I have on the treadmill tomorrow) to my first Christmas Camp.

Oh yeah. Tom convinced, threatened, made me promise...it's all the same right? to run 100 miles with him and the rest of the gang to honor his 50Th birthday. This is in 2009. If all goes well in the Tetons- my first 50, I shall look forward to sharing this 100 mile day, wherever it will be, with the group. :] 7:24pm...totally bedtime.

Christmas Camp!!

Two days on, one off, two on. Half-way through! Yesterday at work I managed to get a 60 minute run in on the treadmill without interuption!! 30min easy, 10 min 8:00min/mi, three min easy, 10 min 7:40min/mile, 10 minute easy. Felt good.

Today we start Christmas camp at 8:00 on Wilwood with a nice 5-7 mile run. Then push-ups, sit-ups, planks for all.

Merry Christmas!!

It's going to be a long week. That's one way to make the Christmas Holiday last, work...four out of five days. Hopefully everyone will be nestled in their warm homes and not feel the urge to dial 911 between sips of hot chocolate and nips of sugar cookies. You hear that? Chew your food, unplug the lights before you go to bed and for goodness sake don't cook anything if you are busy doing something else. Thank you. Looking forward to Christmas Camp. Starting Monday we will run, do push-ups,sit-ups, and plank every day for a week. This yearly camp put on by Ronda and Stacey will include an end of the week jaunt down the length of wildwood. A mere 30 miles as Tom would have it. Sounds like a long ways to me, yes...still. But I'm game. Is the diet off that day? I'm going to have to make a command decision there and say, "YES."

Here's a little Christmas show courtesy of a friend. Of Course Zoe has to add flourish to all the dance moves. Peace.

http://www.elfyourself.com/?id=1675404907

Treats and Sweets?...No thank you.

After another Kenyan Progression Run with Ronda, Tom, Steve, Michael, and Susan, Ronda loaned me her "Trail RNR" Range Rover and the girls and I were off to the showers. I had an appointment with Mark in two hours. I would either see the fruits of my dieting labor or find that I ate too many fruits as they are not part of the plan. (incidentally no fruit had passed these lips for two weeks...so there.) Don't ask me about popcorn, I'm telling this story. After a short confession of banana pancakes after a fire (did I say "banana?") and some involuntary handfuls of popcorn (I blacked out) I was stripping down to my measuring and weighing-in clothes. Mark started caliper-pinching and tape measuring his guts out to get to the info that would tell me what I already felt in my waistline. I'd done a good job. I peeked as he entered the results from each pinch and measure. The numbers were going down by an average of 2 pretty consistently across the board. I've never been great at math, but I had an inkling this was a really good thing.

Finally he pinched my quadricep- OUCH! We don't carry a lot of fat right there and it's not a pleasant feeling to be pinched where the skin is already pretty tight! Now the abdomen, for example, is another story...not only can he easily grab some fat, he seems to enjoy pulling it away from the body to both pinch and demonstrate how generous the portions of pinch-able material are in that area. Never mind. Moving on- My numbers. :] After weighing in we found I'd lost roughly four pounds. With the measurements and pinching we found that I did not lose lean muscle mass so in fact lost 4 pounds of body fat. This is monumental for me and very inspiring. Two measurements of note: My quads are larger (though could be from workout earlier in the day...blood still in muscles causing them to expand) and my back is larger- thank you crossfit. Just two days ago I was able to climb that gym rope 6 times with a little instruction. A few months ago I couldn't get a couple feet on that thing.

Progress is an intoxicating thing. My DFF (Diet Friends Forever...) is having equally impressive results. Ok, so our eating habits and determination may be termed obsessive by some. But water-dining and sweet potato-finding aside, you can't argue with the results. (ask if you dare...) It was a brilliant end to a very stressful week.

I'm now the proud owner of a 1995 Honda Accord Wagon. After the work it's had in Spencer's Shop (He's an amazing, sweet, and honest mechanic that specializes in Subaru's..."but can't say anything bad about Toyota's or Honda's either." 503-775-7467) old, (enter name here...haven't named her yet) should give me another 100k miles. Next up? Phase Two of the Diet (Unlike some...I don't get any more or different food), Christmas Camp (73-83 mile week of running...!) Working Christmas Day at the Training Station with Trainees on Truck 2, finally finalizing accommodations for my mom and I in Thailand. Good Times.

Tis The Season

Mark is holding over for me so I can ride my bike into work in the daytime. The sky is steel grey with peach colored light infusing the clouds. My Christmas lights are still on. The timer doesn't work...I just remembered that. There's a lot going on right now. I've used the word, "Stress," more times than I care to count this month and we are only in the 11th day. It's Christmas. Not being particularly religious this word has different meaning for me than some. But, the lights and spirit of the holidays usually causes me to look around and re-connect with those around me in a more intentional way. This year I'm struggling with that. I find myself very wrapped up in my own drama.

This is my attempt to jump out of this rut. My Mom is in the Philippines. I get to visit her in Janaury. I've not seen my mom for more than a year. She's become an activist, a friend, and an important part of a community on the other side of the world. I get to see this amazing woman in yet another shining example of someone to live up to.

My sister and her partner Todd will move into there new house shortly. Todd remodeled this house, while working full time, with his own hands. There journey of buying, fixing, almost losing, and finally moving into their new home has been nothing short of a miracle.

I've been adopted by this amazing group of runners. They run together, for miles, but they're so close and so supportive of every aspect in each other's lives. This energy practically carries you on air if you are fortunate enough to join this pack on wildwood. Ronda, my new DFF, has become a mentor and inspiration. I thought I was tough. She's doing things I haven't even imagined...let alone thought possible. We don't grow unless we challenge ourselves. I'm indebted to Ronda because I'm excited again to challenge myself in both running and nutrition. I've never tried the combination and the results...in just a short time are amazing. And Tom. Tom doesn't like to be mentioned in blogs. But he doesn't read them either so what he doesn't know won't hurt him. He doesn't take any shit. Especially your excuses or the reasons why. He just wants 20 push-ups and 20 pull-ups and if you can do that, great do them with one arm. There is no talk, just action. Tom rules.

My friend Seth is visiting this week. I've not seen Seth for almost a year. We used to surf together 2-3 times a week. I've not been in the water since September. I've not surfed with him...I can't remember the last time I caught a wave, and looked up afterwards to see if he watched. Only to find him staring back while riding the bigger wave of the set as I get pummeled trying to get back outside. He's taking me to the mountain to teach me how to snowboard.

My friend Kelley called wanting a swim lesson. Since a pretty traumatic introduction to water at a young age, Kelley has wanted nothing to do with anything more than a bath tub. I've not been in the pool for over a year. Kelley is actually easily swimming the length of the pool. Her only difficulty is learning to exhale out of her nose. She's determined to practice this basic skill so she can master swimming. She practiced the advice and drills I gave her willingly and with a smile.

Helen and Ann, Mother and daughter, are still walking the lanes of the pool causing mischief and smiles wherever they direct their caring jabs. They are like pillars of community. Even when you don't go for days, months, or years, they are there excited to see you back again when you do decide to return.

My friend Rishi just returned from a month in Brazil. He moved into my house over a year ago and put up with my impatience, odd schedule and obsessive behaviour caring for my dogs. He became a friend and cooked soup for the neighborhood soup party. He actually reads and comments on my blog. He works hard to reach out to people no matter where he's living, which is Chicago now, unfortunately. Hi Rishi!

It's light out. I have to ride to work. I sold my car yesterday. Today I have: no car payment, amazing friends, amazing family, beautiful dogs, and strong legs to ride to work under a clear, dry sky that still has some peach clouds.

Thanks.

Car For Sale

I think I'm on Day 5...or is it 6? of my new menu. I don't want to psych myself out by calling it a diet. Not only that, but I'm hoping to implement a more permanent overhaul to my daily intake than "diet" suggests. Mark of www.atlasfoods.com did warn me of the sugar cravings I would feel and possibly a bit of the not-so-nice-Kris might make an appearance. Well, she came out yesterday, of course at work. I was surrounded by really delicious-looking, smelling food. I persevered. But after waking at 2:30 in the morning for a fire and not getting back to the station until 5am...I caved. The banana pancakes were too much to resist. If Jack Johnson says...how can I refuse? After confessing/consulting with Ronda today I've decided to eat 5oz of brown rice, 2.5 oz of Flank Steak, 5 oz of Asparagus and say 3 Hail Mary's. (Not being Catholic I made do with saying, "Hi," to the girls three times.) Consensus was that I needed another meal having worked (some might argue that while being in command) for hours in the night. So I've learned I need to have contingency meals in the fridge at work. This will thrill the self-appointed refrigerator guard at the station. Bring it baby, this food is working, nothing standing in my way.

On the fitness side of today. I'd planned on an easy run with the girls and crossfit. I adjusted begrudgingly to a nap and grocery shopping at Trader Joe's for the next week's meals. I'm feeling somewhat recovered because of that decision. This weekend will be a long weekend filled with TWO "long" runs back to back. Zoe's wicked excited. I'm curious as to whether this will knock me out for the rest of the night.

Finally, I'm selling the Pilot. Anyone want to buy a silver Honda Pilot for a screamin deal give me a call. Gots to tighten the old belt strap. Audi...girls and I have some movies to watch!

New Nutrition

Fruit is out. At least for the time being. I'm eating what seems like my body weight in green vegetables everyday ...well ok, I just started today. I met with Mark of Atlasfoods.com and he set up a comprehensive diet/menu plan for me for the next six months. My goal is to lose body fat. I would be thrilled with losing 7% but obviously any positive change will be appreciated. I'm hoping this plan will help me lose the fat without significant lean muscle mass loss. I will continue the long distance running training as well as crossfit. Today, my first day, was spent cooking and preparing tomorrow's foods for work. Even though it's only 1600 calories on my easy workout days the food actually seems like quite a lot. The five meals will hopefully keep me full and not thinking of snacking on popcorn and other treats. I can't wait to hear the guys at work and their opinion on my bags of food. No doubt I will have some rich quotes to include in my next entry. It's 6:30 and I have to eat again! Will keep posting. K

Kenyan Progression Run

Today was a two hour run getting increasingly faster as the miles clicked. Not sure how much I actually "Progressed," more of a regression run for myself. But it was really good to realize the VO2max test is probably inaccurate due to some heavy workouts and lack of sleep prior to the test. I was bopping along at my supposed new threshold, 155, for quite some time...speaking in full sentences. So will look forward to getting the test again in 6 months. Ronda kept us all in line on the way out and put her headphones in for some serious marathon pace business on the way back. I look forward to keeping up with her at some point...not today. Zoe did repeats back and forth from the front line to Tom and I. Emma hung with us the whole way. We were surprised with some beautiful fluffy white snowflakes as we finished up the run.

Striding for time

Ronda, Tom and I met at 53rd for Ronda's newest lesson in "How to be a fast Ultra-runner 101." Thankfully I've already had the Heart Rate Monitor prerequisite so I was spared Ronda's version of an informative summary. Namely dousing unsuspecting friend with water from his own water bottle to "moisten" the HR Monitor strap for efficient contact with skin. Uncomfortable perhaps, but effective. :] The rest of the run was crisp, cold and fun! Crossfit has helped with my power output, I think, so the short bursts seemed easy and I felt fast. Of course the carry-over to racing will take a lot more work. But it was encouraging to feel strong.

I'm determined to remember my heart rate monitor next time as the heart rate twins were beginning to scare me just a little. I was about to ask the herd of lady walkers if their heart rates were also at 147.3. It was fun to listen to Tom and Ronda's calls back and forth checking their rates. It was odd to hear the numbers match up almost perfectly every 10-15 minutes. Just another reason these two train so well together I suspect.

Emma was also throwing the hammer down. She was challenging Zoe to the usual run-ups on the steep embankments. No squirrels were sighted during the run, but don't mention that to Emma...as she is certain she treed 14 of them. After reading Ronda's blog, it seems I've been tagged (or am about to be) to mention 5 things about myself. So I will include them below. :]

1. I studied acting in college. I majored in psychology and also completed the Acting Specialist program in the theatre dept. Oddly enough I think I learned more about people in the acting program than in psychology.

2. As a child I was bossy and always the one setting the rules of the game. I was also the only kid on the block that would stop playing and go home early wondering when lunch, or dinner was going to be ready. I still wonder that everyday. :]

3. I still congratulate my 5 year old dog on going, "Outside Potty." I do this despite the pained and embarrassed looks I see on the faces of my close friends.

4. I love to bake bread, my cousin and grandma taught me, and I'm not bad at it.

5. I can hold my own: pulling hose, throwing ladders, and cutting holes on the roof.. (Even though now most of the time I hold a clipboard, talk on the radio and point.)

Snow at 1500'

Zoe and I pushed off early this morning to catch Ronda, Trisha, and Susan in the Gorge for a rainy, waterfall-gushing two hour run. Zoe, excited to sport her new rain coat with fleece underside, was all about the hills. Trisha got the prize for fastest downhill despite Zoe's attempt to cut her off by cruising off trail to skip the
switch-backs.

Game is apparently back on as I have committed to sign up for the Cuckanut 50K coming up in March. I'm looking forward to racing with Ronda, Tom and Stacey. My one goal for my third time at this distance is to finish smiling and comfortable. If I accomplish this, then we can talk about 50 miles.

Today also included a crossfit workout. I raced home after the run in time to make the 1200 class. Caleb met me there and we knocked out: 10 rounds of: 200m row, 15 DB thrusters, and a rope/hanging ladder climb. The Thrusters were killing us all. But I finished the workout. Which felt like quite an accomplishment after our 2 hour run. Going to have to come up with some type of training schedule for the run. Will be interesting to see how crossfit and diet play into performance on race day. :]

KISS

I've gotten behind in my posts...again. Halloween with the crew at 25's was a great time. I had the opportunity to be Peter Criss. For all you KISS fans out there no explanation necessary. For those of you like me, a KISS newbie, He was the drummer and wrote the infamous ballad, "Beth." You can check it out on utube if you like. Interesting.

Heading into my fourth day of being sick. Sore throat, swollen glands, exhausted. Needless to say this is driving me crazy. The sun is shining and I'm missing quality DRY fall forest park runs. The girls are getting their walks...but I think even Emma would be up for a little jog in this weather. I'm also missing Crossfit. I was starting to see results and feel much stronger. Though I know just like life, training is a journey of ups and downs. It's so frustrating to imagine my hard work draining away as I sit and hack and try to sleep and get tired walking up a tiny hill. I'm trying to use this time to really appreciate how lucky I am. Also, it's a good reminder that rest is a good thing and necessary and your body will take it whether you agree you need it or not. So listen to your body! Too bad I can't follow my own advice. For those of you enjoying this beautiful day outside- good for you!! I'm going to continue sipping my tea, drinking soup, and trying to understand the allure of watching football on tv. :]

CrossFit First Day

After surviving the boot camp three weeks ago I finally went back for my first workout. Kevin did mention it had been a while since he saw me. I reminded him I had a 31 mile date with a river I had to go through before returning for more crossfithel.

Today was a relatively "easy" workout...so I hear. We warmed up with some dips, sit-ups and overhead squats. Then it was off to the races with 1000m of rowing, 50 thrusters with a 45 pound bar and 30 kip pull-ups...or box jumps to the bar in my case. I went through the sequence in 10 minutes 52 seconds. And that was it. My legs felt a little wobbly for the first 20 minutes of my easy run afterward, and I'm already a little sore in my quads and calves...but ready for more. :] Tomorrow on the track we will mix sprints with dips and push-ups. I'll try and get some photos up eventually.

One more day of detox and coffee and popcorn here I come! :]

McKenzie River Trail Run 2007

This was, without a doubt, the most scenic race I've had the opportunity to run. I went in hoping to run the course in 5 hours. I stated this goal without even really knowing the terrain, only that it was a gradual downhill. Since I'm a less than average climber I like to believe going gradually downhill is a specialty of mine. Yeah, well...there may really be an Easter Bunny too. My goal was to keep the heart rate below 155 for the first 30 minutes. Use that first few miles as a warm-up. I knew the initial leg of the run was a climb...so that would help me keep it slow. At eleven minutes in I knew I was in trouble with my heart rate at 170. I reined myself in a bit and let what seemed like EVERYONE pass me. From Sahalie Falls to the remainder of the race I worked on keeping my heart rate at or below 165.

Before the race Brett had warned he believed the course to be more technical than I was thinking. He was right. I chose to wait and find this out for myself. I only fell four times. Thankfully none of my falls were on the lava rock that seemed to not only pop up everywhere, but also seemed to reach up and grab the foot you swore you had lifted high enough to clear the rough, unforgiving obstacle. Even while I was bopping down the trail for the first 20 miles I could tell my enthusiasm and energy was not with me on this perfect day. The weather never got over 75 degrees. The race is mostly covered by moss-covered trees and you are in company of the rushing river for most of the race.

By mile 22-23 I was hurting. My joints were screaming from all the trail dancing due to rocks and the path itself that resembled a 1 mile bike race with at least 8 turns! By the time Brett saw me at the 4th aid station I warned him I was going to walk the last 6 miles. I could hear the wobble in my voice and knew if I didn't keep moving I would get into the car and just tell him to take me home. I was rationalizing what I would say to the guys at the station. I had almost convinced myself that I could deal with admitting to them that I quit 6 miles out and went home crying. "They would understand..."I thought. Clearly I was delusional. I drank some coke, then some water, then had an orange hammergel- yuk...not recommended. I asked the wonderful aid station hosts how many more miles. He lied, knowingly, and told me 5 more miles. I told him rhetorically, but not really, that I could do that. He agreed, "yes...you can." So I figured if anyone would know..he would. I continued .


The thought of Ronda, Stacey and Tom running this distance and then onward for another 69 miles entered my mind a few times. It brought a bit of comfort knowing I was only completing little more than a marathon. I was still walking...the last 6 miles were going to take a long time, especially since I started peppering the silence with self-indulgent grunts of pain and a very dramatic swaying motion. My little act caused me to fall, again, and then someone caught up to me, no shocker there. But this guy wasn't having it. "Oh no, you've been kicking my butt all day long you're not stopping now, come on!" I fell in behind him. He sounded like he knew what he was doing and what I should be doing too...I was tired of thinking and very impressionable at this point. I focused on his feet and shut my brain off. This proved very effective. In no time at all I had some energy. He asked if I wanted to pass and I declined. But when we came to a small hill he started walking, I passed him. I decided to leave the brain off for the time being and just focused on moving my feet and breathing. It felt like a lot, but I've always been good at multi-tasking.

I started seeing spectators who had walked in from the finish line. This pepped me up a little more. I have proof...my heart rate went from 154 to 155. I finally got the nerve to ask a guy how much further. He told me a couple hundred yards! Yeah! I bumped my pace up to what felt like 8min/miles but what was probably a cool 11:30 min/mile. At about 400 yards I saw another woman and she offered helpfully, without being asked,"You only have less than five minutes left!" Here was a dilemma. Do I finish the race? Or do I go back and find that guy that told me, "a couple hundred yards." Since Ultra runners seem, in my little experience, to be such positive, open-minded, friendly people I decided to continue forward. I was not above, however, silently cursing him. I realize it was immature and look forward to more growth and maturity on my part. Or more likely, not believing what people tell me when I'm running in these races. Were they lying about how good I looked too?



WArning: excuses/reasons/bodily function discussions to following

Upon finishing I didn't feel the usual high and elated relief. I felt completely depleted, exhausted, and emotionally spent. My time, unofficially in the 5:30's, was respectable and right on mark for what I'm capable of. But my extreme emotional reaction and the fact I drank close to a gallon of fluids following the race and didn't pee for roughly 2-3 hours after the race tells me I need some work in the fluid intake area. I wasn't as prepared as I should have been for this race. Looking back, I cavalierly believed this race would be similar to the Congo Run in Forest Park. I was very wrong. When I recover from this race and if I continue to go long I'll remember this lesson. Thanks Brett for awesome support and great camera work. :]

The Finish!

What an amazing experience. We raised $1000.00 for the Women of the Congo. There was delicious food, drumming, and women singing when I crossed the finish line. But I'm getting ahead of myself. I started the race after letting everyone, all 6 of the other 30-milers, go ahead of me. I wanted to take it really slow the first few miles. I ended up talking to Lisa, the organizer, for about 30 minutes. My heart rate was a low 120. I kept to my plan of walking if my heart rate got up to 140 for the first 15 miles. In hindsight...this may have been a little conservative. At the 17 mile turn-around I couldn't take the sluggish pace any longer. For the next hour I ran hard. Too hard, but it felt so good. With the trails so overgrown with ferns and other foliage crowding the trail I felt like I was running 6 minute miles. The truth is probably closer to 9:30's...MAYBE 9 minute miles. I finally came to my senses at the next aid station. I grabbed a salted potato chunk, filled my camelback, and set off at an average pace. That was mile 21, I had nine more miles to go. I felt good. At five to go my feet started really hurting. My glutes were also talking to me. I thought about finally putting the ipod on, but couldn't really be bothered with all the movement and adjusting. Then I realized if I ran faster my feet seemed to be on the ground for less amount of time. So during the downhills especially I ran fast. At mile 4 Brett came to meet me and pace me in. When I walked he tried to jog next to me. I wasn't having it. I told him he had to walk too if he was going to stay with me. I think at that point my mood dropped a bit with the climb to Pittock Mansion. At 2 miles left to go Brett took off for the finish. My speed slowed considerably!

At mile 1.5 I stopped to put my skirt back on. The task was daunting- actually lifting my legs, bending at the knees, AND bending at the waist. It seemed, and felt far more advanced a move than I should be executing at this point. I had taken the skirt off at mile 9 because it was falling off as I ran- I should have bought the medium. Anyway, I wanted to put it back on for the finish because I could hear the music and drums and it sounded like a party so I wanted to look nice. Carol Lee was waiting at the finish! It was sunny,I got a massage and had great pasta salad. :]

Finishing felt good. It's the farthest I've ever run. I look forward to the McKenzie River Trail Run and hope to improve on my time of 5:34 significantly. The ice bath afterwards wasn't so bad either. After about five minutes everything goes numb. Thanks to Stacey for the hint of staying dressed, with hat and sipping tea to pass the time!! Thank you again everyone for your support and donations to a great cause.

Emma shares her Ultra-napping techniques.

Big Day

The big run is tomorrow. Thank you everyone who donated so generously. I'm hoping by the end of the day our total will come to $1000.00 for the Women of the Congo. I will be thinking of all of you, the women we are running for, and probably be running a few fire scenarios through my head as well. There will no doubt be plenty of time for all of that and more. I pity the person running next to me. I may even break into my oral resume. With the assessment center next week it's been a stressful month. I look forward to spending time with all of you very soon. Thanks again, love Kris

Well-deserved rest

I feel like I broke through a wall. I've never run a four hour training run prior to yesterday. And I did it without music. I'm putting the Ipod away. I felt much more connected mentally, physically and relaxed without the music distracting me from the trail. It rained on us pretty much the whole time. But the day was warm enough to be pleasant. The trail is at it's greenest and in parts growing into the trail. It's a trip to be running through such a lush forest. We did an out and back on the Germantown side of Wildwood which is in no way as hilly as the Pittock Mansion (race start) side. All we can do is chip away at the distance and run with what we got on June 23.

My assessment center, assuming I did well enough on the test, will be the week of June 25 so hopefully I won't be hobbling into the room full of out-of-town Chiefs to explain why I would be a good leader. Keep you posted.

Mother's Day

Morning. It's 8:10am. I'm supposed to be studying. I've repeated this phrase countless times in the past three months. In two days I won't have to say it anymore, let alone act on it. The three months preparing for the Captain's exam has been not unlike training and racing in an Ironman. It has felt long, arduous, tiring and painful at times. And even though the finish line is in my sight. The finish line is not really the point. The point is what are you going to do when you get there?

After the test on Tuesday I will re-engage in my Ultra Marathon Training. I'll take a week off from preparation for the promotional process then begin again- this time for the Assessment Center. The assessment center is a half-day of scenario-based testing given by a contractor hired by the city. The contractor hires officers and Chiefs from surrounding departments to score candidates on our answers. If you are not prepared, it can be very stressful. If you've given the position a lot of thought, practiced your tactics and oral resume and have an idea of your leadership style and philosophy AND can brush aside the inevitable nerves it can be fun. I just keep telling myself this.

The sun has finally been covered with clouds. The week and a half off from work has been restful if not productive. These next two days will cement what I have absorbed and I will be ready for the written test. Then I will return to more physical endeavor posts. Thanks. k

UH-OH

Emma kickin' it at the beach after Zoe and I blew up on our run.

Zoe and I took to the course yesterday morning at 0900. We hoped to run for three hours while checking out the terrain of the 30 mile fundraising run for the Congo Women. We were armed with two water bottles, three duck and potato crunchy treats and three Gu's. Zoe asked that I carry this time and she promised she had next time. As we got out onto the parking lot of the Pittock Mansion, our starting point, I realized we were at the top of a very large hill. I didn't mention this to Zoe as we made our way to the trail head. My concerns were correct, the first 2 miles of the course would be downhill, a rather steep, swithcback trail to be exact. At roughly the .5 mile point into the route we crossed Cornell and were on the familiar territory of Lower Maclay and more down hill.

We didn't let this disrupt our energetic descent and progress. After descending we, what else? started climbing again. My plan of "walking the hills" to conserve energy was out the window. I had no intention of walking the 30 miles and this is what I'd be doing with that plan. I needed another plan. Zoe suggested sucking it up and running the whole thing. We climbed to the top of Fire lane 1 then had a brief snack , drink (myself from a water bottle, Zoe opted for the mud puddle) we continued down into the canyon. Then we continued up, out of the canyon, and finally we turned around at 90 minutes. We continued out ups and downs with a low point being a very long attempt at audience participation from Cake during their rendition of their song Jolene? I can tell you the first thing after writing this blog that sucker is coming off the ipod! Painful. We finally arrived at the 2 mile UPHILL finish. We walked. I'd like to say I tried to run it. I jogged parts, but mostly I walked. It was an eye-opening experience to say the least. I'd believed I would finish this 30 mile run in five hours. Now I know I will be lucky to complete it in 6 hours. I don't even like being on my bike for six hours. This will be an accomplishment in mental strength for sure. I'm hoping on the day of the run, the companionship and cause will carry us through. In the meantime, I will not be training on the flat and easy Leif Erickson any longer. We are heading to the hills...care to join us?

Rest Day!

Today Zoe, Emma and I took a recovery walk on Leif Erickson. I felt really good after yesterday's long run and felt I could have done another 30 minutes...which is what we will do next week. The girls are going to sleep and play in the sun while I commence to many hours of studying today. Beautiful sunny day.

Slug Tempo Run

Emma stayed home dreaming of snowy hills while,rainy and cold, Zoe and I tempo-ed our way through wildwood trail. After two days off, yes, that's one too many, my legs felt sluggish and heavy. But running with music for the first time on trails...did help. My next long run is looming already only two days away! I work tomorrow and will run easy, then hills on wednesday. With only three weeks left until the Captain's exam my life is simplifying quickly. Wake up, eat, walk dogs, study, run, eat, study, make unnecessary bothersome calls to friends as procrastination tool, study more. Of course I can't help thinking about the trail run in June. I'm more excited and motivated to train for this than being a Captain...but it's also more fun.

I'm looking into renting the old firehouse for a fundraising party June 2. Anyone seeing this and wanting to attend let me know! Back to the books. Peace. K

150 minutes

Scott, Caleb and I set off at about 8am for our 2.5 hour run. We were holding just under 9minute miles on the way out and just barely over 9minute miles on the way back. Caleb had to zoom off ahead because his lungs are made from something else entirely than Scott's and mine. I think he finished the 16 miles about 15 minutes ahead of us. As for the training day I felt good. Zoe did about 20 miles and wrestled with Emma for hours afterwards...so I guess she felt good too. I must admit that I didn't accomplish much else today. I did clean the house, walk the dogs...Emma needed her turn, and avoid studying until now...well after the entry. It was really cool to have two people to run and laugh with for most of the run. I'm hoping to make that a re-occurring theme of the long run days. 60 plus degrees, the windows are open and it finally started raining a nice spring rain. Will lift weights and work tomorrow. Thanks. K

Rest

The girls and I joined Kelley for an easy 50 minute walk/jog since it was a recovery day. Emma is still not so sure 50 minutes counts as recovery. It's the second day of hitting the books hard. I hope to get at least 7 hours in today. After four hours at home I needed a little social interaction. I joined little black cat at the Albina Press for a soy latte and some light reading of assorted Chief's memos. Lovely.

long run

week two: Today Brett joined Zoe and I on an easy two hour run. Brett felt it necessary to show his superior fitness by riding to my house from Lake Oswego prior to our run as well as riding home afterwards. But this blog is about the girls...so enough about that.

Zoe was in fine form kicking mud up from beginning to end. At Ronda's advice I now give her a bit of snack when I take my gu. She seems to agree whole-heartedly with this new plan. I felt sluggish at the start of the run after hills with Caleb the day before and a squat workout two days before. But about 20 minutes into the run I felt good for the remaining hour out. Coming back the mud and hills were taking there toll. I would tire easily but recover quickly. For the last 20 minutes I felt strong and could have run another 20 minutes at least. So far the only really fatigued body part have been my feet. I'm careful to stretch those arches well after running...don't want that plantar faciitis to return!

Emma had a nice chase at the park today and enjoys her bone as I type. Zoe is under the table reminding me that dinner time is 39 minutes away. The photo is of emma and I before the run this morning. Day off tomorrow. More time for studying! Good times.

Indian Beach

Pledge

I failed to mention, if you want to pledge your money through me, for the run, please contact me by email and I will give you my address. Then I will bundle the checks and send them off. Make the checks out to Run for the Congo Women. Thank you. Have a great day.

Training Day one

Today Zoe and I hit the trail for a longish hour and forty minute run. After working two days in a row and having a pretty rough night last night; up at 1230, 3:30 and 5:45 the run was good mental practice for moving through the fatigue. I'm officially setting up the link to Run for the Congo Women for anyone who would like to donate money for the cause. Please go to the website and read about the program and the strong women it supports. Keep June open for the pre-run party and fundraiser...it'll be fun and crazy in some way...still working on that! Cheers.

http://www.runforcongowomen.org/donate.php

Spring Time

The birds are singing. It's our first spring in this house and the bulbs I planted last winter are finally popping up in surprising places. Zoe's nose is in the air tracking squirrels around the neigborhood as they fluff their tails and pursue their twitterpated mates. It's rainy and overcast but just below 60 degrees. After a cup of green tea the girls and I will go for a short run in forest park. It will be a sloshy mud run like 3/4 of the runs we do up there. But we finally have a goal. It's been two years since any thoughts of competition have entered my mind. But now, with the fitness fumes of yester-year wearing off, and needing an active distraction from studying, the time has come. I signed up for a 30 mile trail run. The run is a fundraiser for the Congo Women. It appealed to me for three reasons. It's an amazing cause, raising awareness and independence for these women. It's in Forest Park. And I've always wanted to run an ultra marathon. The training period will be a bit condensed- I have a little less than three months to train. If the body holds up, I know I can do it. Finished with tea. We're off.

In the beginning

The sun is finding it's bright way through the nose-smeared picture window in the living room. Emma snores for now, but will soon be expecting a hike in the park. Zoe is tending to her morning grooming, she is ahead of me. I've barely finished my first cup of coffee and am thinking I need another.