Turkey Trot

This year I will be competing in my very first Turkey Trot... and it is in my very own city's backyard. How close you might ask? Well I need to be there at 7:30 and will leave the house at 7:15. Yes, it is that close.

I registered Monday after a fellow running friend was telling me about it on last Saturday. It sounded like fun and I was thinking about finding a local Turkey Trot to participate in, so it worked out perfectly. Unfortunately, with my full marathon less than 2 weeks away, I wont be setting any land speed records and will be running and a semi-medium pace. My ideal 10k race pace would be 8 to sub 8 min miles. My ideal marathon pace is 10 min miles, so for this 10k race I will look to cruise at 9 to 9:30 min miles. If I can finish in under an hour, that would be great. The last thing I want to do is injure myself 12 days before a marathon where I will try to PR.

Event: 17th Annual Walnut Creek Sports & Fitness Turkey Trot
Distance: 5K, 10K and Kids' Fun Run
Beneficiary: the Juvenile Diabetes Research Foundation

Happy Thanksgiving everyone and good luck to all you Turkey Trot-ers out there. Trot Strong!


Fun With Numbers

Start time:
6:30 a.m.
Hours of sleep: 2
Distance: 21.5 mi.
Hours Running: 4:01:52
Calories Burned: 3,051
Elevation Gain: 5,543 ft.
Avg. Pace: 11:02 per mile
Fastest Mile: 8:51 (mile 10)
Slowest Mile: 12:28 (mile 16)
Songs Listened to: 0
Gatorades finished: 1.5
Chocolate Gu's: 4
Pretzels and Almonds: 1 handful
Bathroom stops: 1
Running with great friends: Priceless. :)

That's what it looks like. The two hours of sleep is normally not there. A good 8-10 hours of sleep before a long run is ideal, but I was celebrating two birthdays with friends and family. I was strong enough to be on water and orange juice the whole night, but a 3:00 a.m. bed time with a 5:00 a.m. alarm set is never kind.
But who can turn down Midnight Cosmic Bowling on a Friday night?

Thankfully, I was running with a supportive team and without them I would have bonked out before 21. I suppose the hardest thing was getting up and committing to the run. Once I was on the road it wasn't bad. I did run about a min per mile slower than my projected race pace, but getting in the distance was the goal.


An Easy 10 with Diana Pacheco

Going into the weekend, many of you may have long runs. Me, I have a 21+ on Saturday, so I figured the best way to prepare was with An Easy 10 with...

Name: Diana Pacheco
Location: Norwalk, Ca.
Race History:
5k: 19(?) 22:37 @ 34 y/o
10k: PR 39:00 @ 17; 46:22 @ 34
Half Marathon: PR 1:36 @ 17; 1:43.07 @ 35
Full Marathon: 5 (6 in December) PR adult 4:15:14 (I ran my first marathon at age 15 in 1989 and my 2nd in 1990. I didn’t run another marathon until 2007 — at the end of this year, I will have completed 3 in one year!)
Duathalon 1
HS Track:
400 M 59.
800 M 2:19
1600 5:30
300M hurdles 44.4

I started running... when I was in elementary school. I loved racing around the playground sprinting as fast as I could go. In 4th grade, I was the fastest girl in my school. I have always loved running. I have run pretty much most of my life although from 1992 - 1998 I wasn’t able to run — in Dec. of 1991, I was diagnosed with Ulcerative Colitis, which is a digestive disease. In 1 month I dropped from a healthy 135 pounds to an enfeebled 93 pounds all on my 5’5 frame. I barely felt like eating and had no energy to do anything, I also had severe anemia and required quite a few blood transfusions over the years. I was miserable not being able to run and during one of my hospital stays after 2 weeks in bed, my muscles began to atrophy. I had my mom help me up and decided I would take a lap around the nurse’s station. It was the hardest lap I would ever take. I was so exhausted and weak, but as slow as I was I made it around and back into bed. I think back on those times now and know the hard road it took to become healthy again and how hard it was to first walk before I could run again. Running has always been in my blood and despite my roller coaster health issues I continue to run because I do, I just love it!

When I'm not running... I spend time with my 12 year old son Anthony — although he does train with me by riding alongside me on his bike on long training runs. We love to go to movies and go on day trips to San Diego or Santa Barbara. I also love working Sudoku puzzles, cryptograms and crossword puzzles.

One time when I was on a long run... in Mammoth, I saw a family of bears — a mama and cubs, they were so cute… but not cute enough to get too close!

I choose to run without... drama. I like to leave it all behind and enjoy being outdoors without work or home issues bogging me down.

The question I am asked most about running is... why do you run so much?

After an event or tough run... I love to eat a nice big meal with friends, shower and take a long nap!

Running is... like air.

When I'm on the road... I wish that I were out on the trails instead! Nothing beats trail running!

I wish other runners would... not always wear their iPods so they can hear me when I say, “Hi!” and say, “hi” back.

If I could run 3-miles with someone famous, it would be... Edward Norton. I heard he just ran the New York Marathon for charity, also because he is an amazing actor! And it doesn’t hurt that he’s handsome!

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Thank you Diana. Your road (or trail) that you have taken to and from running is truly amazing and inspiring. We hope you continue to lead a healthy lifestyle and if you pass me out there and I do have my iPod on, I'll be sure to throw a "Hi!" your way with a nod. :) And yes, Edward Norton did recently run the NY Marathon (3:48). Here is a link for the charity he is running for: Massai Marathon.

If you'd like to be a part of "An Easy 10 with..." please email me at pavementrunner@gmail.com.


Two Bridges to Somewhere

Marina to the Golden Gate Bridge, across and back, return through the Marina and head out along the Embarcadero, past the Ferry Building and Market St., continue under the Bay Bridge (photo below) then circle back to the Marina. Hello Sports Basement. That was my 18 mile route that started at 6:45 am and lasted a little over 3 hours.

It's been awhile since 18 miles has been this tough. Don't get me wrong, 18 miles is always challenging, but afterwards I felt like I had run over 20 at race pace. I was taking it nice and easy cruising with 9-10 min. miles through 15 with a couple sub 9's squeezed in the mix, but my legs still weren't ready for that distance yet. With my full marathon a couple weekends away, I have a 20+ next weekend, a taper the following weekend, then the race, so my legs better get it
together. This past weekend felt better than the previous which means I am progressing nicely. Thankfully, I had great company through 10 miles of Saturday's run. The miles always seem to fly by when you are running with friends.

I'm still realizing my vacation and semi-low mileage (nothing over 16) over most of Sept. and Oct. has taken quite a hit on what I had built up over spring and summer. But I'm confident I am getting back into it and with a full marathon next month and another in January, I'll be back to my normal self fairly quickly.

I'm recovering nicely with yesterday being a rest day and tonight a 3-mile run that may be at 10k pace depending on how my legs feel. The remainder of the week will most likely include another 3-5 mile run with some yoga and weights mixed in for preparation for my 20+ this  weekend. That will be the true gauge of my readiness for CIM and determine my race goal. Have a great week.


An Easy 10 with Liz Weed

After being back from vacation (post coming soon) it is time to get in "An Easy 10." Allow me to introduce: Liz Weed.

Liz Weed
Location: Indianapolis, IN
Race History for 2009:
January: Phoenix Rock-N-Roll Half Marathon
March: Shamrock Run (4 mile race)
May: Indianapolis 500 Mini Half-Marathon, San Diego Rock-N-Roll Marathon — I ran the marathon injured and well... now I am trying to heal up for a half marathon in November.

I started running... when I was 8yrs old. I did my first 5K at that time and was hooked.

When I'm not running, I... am taking care of my three children and my disabled mother. I am an RN and volunteer my time in this area as well. I also help coach middle school track. I love to travel and plan some of my trips around races.

One time when I was on a long run... I got lost. I decided to run from my home and then through the next town using back country roads. I didn't check my Garmin for battery power and it died mid run. Being stubborn I just kept running but realized I was pretty lost after an hour of running and not recognizing any of the roads. Thankfully I had a working cell phone. I have no idea how many miles I ran that day. My best guess was 20 miles. Lesson learned.

I choose to run without... people. I prefer to run alone. I will on occasion run with one friend but she knows I am not a talk and run type of person. I like to run with her because she can set the pace faster and I help her maintain that pace.

The question I am asked most about running is... "Where do you run?" Indianapolis is not known for having great trails. I usually run on the roads. I live outside the city and in an area that has a lot of country roads that are quite hilly. I also run at a state park near me called Eagle Creek State Park. I actually run to it and then hop on a trail and eventually run home. In the winter I run at my health club. I am not a winter running girl. I do not like the cold and it is too dark in the mornings to run outside. Did I mention the cold???

After an event or tough run, I... usually try and walk a few miles. It always helps. After San Diego we walked through downtown. The next day we went hiking at Torrey Pines. Seems to be a faster recovery for me that way. I also get a massage.

Running is... my Therapy. No doubt I have solved many of my dilemma's through running. If I had a problem in high school I would put on my shoes and go for a run. In College, if I was tired from studying I would go on a run and feel refreshed. For me it isn't about how fast I go or how far. I run to clear my mind.

When I'm on the road... I put on my iPod and tune everything out around me.

I wish other runners would... I really don't wish other runners would do anything different. I can attest that the running community is far more compassionate then any group of people I have come across. When my mom had her accident the most supportive group was and still is her running group. She has a group called the ladies of the morning. They give me respite breaks and call and write her consistently. One of them, 75 years young, is coming in November to do a half marathon with me. So maybe I wish their attitudes would rub off on others.

If I could run 3-miles with someone famous, it would be... I think it would be fun to run with a sitting president. I want to know what he or she (someday right?) is thinking and how they plan to direct the country. My mom had this happen when I was around 9 years old. She was at a metro park in Ohio. All of a sudden a group of men surrounded her on the trail. She ended up running with senior Bush. In our small town (Milbury,Ohio) it was big news. I think he was V.P at the time campaigning for president.

Liz is also on Facebook and can be found on the link or via search: Liz Weed.

* * * * * *
Thank you Liz. Hope you are recovering well from your injury and we look forward to your continued success out there on the road... just remember to charge your Garmin the night before. :)

If you'd like to be a part of "An Easy 10 with..." please email me at pavementrunner@gmail.com.


Back in the Saddle... or in the shoes

With a month to go before my last marathon of 2009 and after two weeks on vacation, it was Back in the Saddle Again with a 15 mile jaunt to "ease" back into it.

15 was an aggressive return considering mile 13 would be my longest run in 3 weeks. It was a tiring experience to be in the road for 2.5 hours even though 15 would typically be a semi-easy distance during my typical training schedule. But I had to throw myself back into it with little time to build back up to marathon distance.

I'll be looking to break near 4:30 which would be 15 min. off my PR of 4:45. It will be the CIM in Sacramento Dec. 6. Our training group will be sending two 4-people relay teams and (as far as I know) 5 people running the full. So it will be a packed house which should add needed motivation and incentive to "bring what I got."

Training Schedule looks like:

Nov. 12 - 18-19
Nov. 19 - 22
Nov. 26 - 13
Dec. 6 - Race

With mid-weekly maintenance runs of 5 miles and speed training worked in with track work and tempo runs. 

So there it is. Out in the open which means I have to commit to it. I'm looking for success at CIM and hopefully using it as a great way to end my 2009 event schedule. This year has been phenomenal for me and would love to end my full distance events on a positive note.