Back on the Horse

Stepping off the Horse
I never truly fell off the horse. In reality I stepped off the horse, it kicked me lightly a few times, and I walked away. I think it was more like a pony than a horse.

I took a break from running. In August and September I went hiking, gardened, did yoga, went to Colorado for a week, and ate at potlucks and barbeques. I spent a lot of time floating on air mattresses on our lake. My friends and I discovered that floating on water equals pure bliss.

In October and November I had a minor medical procedure (which required no running for three weeks), got sick twice, went on a three-day yoga retreat, and took two rounds of antibiotics. I just started my third and final round, but am happy to report that I feel healthy. Really, I feel good.

Back on the Horse
I now consider myself to be back on the horse.

I'll be running the Orcas Island 25K at Moran State Park in the San Juan Islands on January 28th. It climbs 3500 feet and should be a great ass-kicker.

Training the Horse
Workouts on my carefully crafted 12-week training plan include: yoga, weight training, cross training (eliptical, biking, x-country skiing), hiking, and two to three specific running workouts per week. I haven't done everything planned for each week, but I'm working up to it. Three weeks in and I'm feeling strong.

Giddy up.

Free Pie Tastes Like Pie

Here is a math problem for you:

I paid a $30.00 entry free to run the Carnation Run for the Pies 5K race on 4th of July. I got 2nd in my age division and won a Remlinger Farms' pie (valued at $9.00). Is the pie still free?

I think so.

You Are Not Going to Win a Pie
"You know you are not going to win a pie," Dan said the night before the race. "I know," I said, " but it will still be fun to run it."

Dan's comment wasn't mean, it was realistic. I had just taken three weeks off after running the 25K trail race. Three weeks of no speed work, a little running, lots of resting, and attending potlucks. Also, my left hamstring was a little sore. Last year I placed 8th in my age group at the race. The top three in each age group win pies. So, Dan was right. If I ran the same time as last year with same women, I would not win a pie. But, this year I was lucky.

I Run for Pie
I warmed up for 30 minutes, ran the race six seconds faster than last year (21:59), and cooled down for 20 minutes. The race was fun and I felt really strong. Running a flat 5K (3.1 miles) after running a hilly 25K (15.5 miles) felt fast and easy. At mile two I couldn't believe I only had one more mile to run and thought about what Dan said the night before. "I'll prove him wrong," I thought, and picked up the pace, passed six women, and sped to the finish.

Happily Ever After
I called Dan a half hour after the race. "Guess who isn't getting any pie?" I asked him. "Thanks for the motivation. Your encouragement last night motivated me to run faster."

"I'll never doubt you again," he said. "We'll, I think I got lucky this time," I said.

I got my cherry pie, shared it with friends and Dan, and we lived happily ever after. Free pie tastes just like regular pie: delicious!

The End

Yes We Can

Raise $2,025 for the Multiple Myeloma Research Foundation in two months?

Yes we can.

Run 15.5 miles with 3,700 feet elevation gain in 2 hours 54 minutes and 24 seconds?

Yes I can.

Running The Rock

The Beacon Rock 25k was one of the most physically and mentally challenging races that I've ever run. It was also one of the most rewarding.

Dan and I ran together for the first two hours. I pointed out singing warblers and amazing Columbia Gorge views. He reminded me to breathe. I showed him the flowers. He pointed out the poison oak. We walked up the mountains. We flew down the mountains. We did this together.

My mantra stayed with me for the entire race: "Andy...cure...Andy...cure...Andy...cure, etc." When my quads burned, "Andy...cure." When my heart pounded, "Andy...cure." When I forgot that I was running a race, "Andy...cure."

At first, the mantra was just words to me. It kept me focused. But, 2 hours and 10 minutes into the race, something changed.

2 Hours 10 Minutes

My runner's high kicked in and I felt like a superhero. I saw a vision of what "Andy...cure" looked like. It meant working at the office instead of working from home. It meant hiking the trails of Beacon Rock on a sunny day enjoying the spring wildflowers. It meant living to see your great-grandchildren.

That's when I really started running for Andy.

At mile 12.8 I stopped to shake a rock out of my shoe. When I started running again I realized that the rock was in my sock. This is why trail runners have tiny gaiters. I gotta get a pair.

The Final Stretch

The last half mile stretch of the race included a 0.3 mile steep hill. My legs were shot and my body was fatigued. I wanted to walk, but I didn't. Looking ahead I realized that my hill would end, but Andy's fight with multiple myeloma would continue. I started to cry, but had to hold back tears so that I could breathe, and ran as fast as I could to the finish line.

Because I was healthy. Because I was strong. Because I believed that someday there will be a cure.

What's Next?
First, rest. I'll bike, swim, and do some yoga. After that I'll start hiking and running again.

And, a little later I'll run some more races. I'm hoping to win a pie at the Carnation 4th of July Run for the Pies 5K.

I think I'm in love with this trail running thing. I just might have to try a 50k race in the fall...

The Countdown Begins

Dan and I leave for Beacon Rock in a few hours. We'll be spending the night at the campground and start running tomorrow at 8:00 a.m.

I'm ready.

Thank your for all of your support. Together, we've raised $1,670 for the Multiple Myeloma Research Foundation to help find Andy a cure. That is incredible!

If you'd still like to donate, check out my fundraiser page at www.active.com/donate/triplec4mmrf. I'll keep it open for a few days after the race.

Tomorrow I'll be running from 8:00 a.m. to 11:00 a.m., if everything goes according to plan. During the race I'll be keeping Andy and the hope for a cure for multiple myeloma in my thoughts. I encourage you to keep someone you know with cancer in your thoughts at this time as well.

This journey has been a powerful experience for me. I truly believe that each of us has the ability to change lives by getting outside of our routines and advocating for people that can use our support. We are all bigger than our individual selves. 

Andy and his wife Evonne will be joining us at Beacon Rock after the race on Sunday. Wow, what a gift. Dan and I will be trilled to see them after our run.

Caroline

Northwest wetlands specialist supports respected Ecology colleague

by Larry Altose, communications manager, Ecology Northwest Regional Office

Caroline Corcoran, a wetland specialist with Shorelands and Environmental Assistance Program at Northwest Regional Office, never expected she’d run up mountains to support a colleague. But, that’s how to train for the Beacon Rock 25k Trail Race, which she’ll run on June 12^th.

She’s running up the rock to support Andy McMillan, the science and policy manager for the agency’s Wetlands Technical Team. Andy lives with a rare form of cancer called multiple myeloma.

Caroline ran cross-country and track in high school, and continued in college with cross-country. Years after college, she stopped for three years due to several running injuries. Then she read Born to Run by Christopher McDougall, and ended her hiatus two years ago.

“I started listening to my body instead of listening to doctors,” she said. “I run just three times a week, max, mostly on soft surfaces. On the other days, I cross train. Variety keeps me healthy and injury-free.”

She ran her first marathon in October 2010 and decided that in her next big race she’d like to support somebody else. Andy seemed like a natural choice.

He’s been at his current post since 1991. Andy provides support, leadership and guidance to the wetland staff and is recognized by local governments, agency staff, policy makers and consultants as the agency’s voice on wetland policy and science.

“Andy can listen to conflicting viewpoints and create solutions that people agree on. While a consultant, before joining Ecology, I heard only respect for Andy from other consultants and local governments,” said Caroline. “When I came to Ecology four years ago, it was easy to see why Andy was so well respected and liked.”

Andy was diagnosed in 2005 with multiple myeloma (MM), a very complex cancer of the plasma cells in the bone marrow, considered incurable. Andy’s doctors judged him a poor candidate for a stem cell transplant, the primary treatment, because he has a very aggressive form of the disease. Fortunately, recently available chemotherapy drugs control MM’s growth in most patients.

Andy has fared better than his doctors originally expected. Even so, he has a significantly compromised immune system and must continue chemotherapy to control the MM. Unfortunately, MM adapts very quickly to resist chemotherapy agents. He hopes to can keep the MM in check until new drugs in late-stage trials become available in the next year or so.

“I chose to run the Beacon Rock race to support Andy and the multiple myeloma research because I heard that the Columbia River Gorge is one of Andy’s favorite places,” Caroline said. “Also, to me running trails mimics life. You have ups, downs, get rained on, see sun, get muddy, fall down and get back up. Trail running feels real to me.”

The Beacon Rock race will feel especially real, with its elevation gain of 3,700 feet over 25 kilometers.

"Supporting Andy puts my training in perspective," Caroline muses. "When running up a mountain feels hard I think of Andy. I take vitamin pills to stay healthy. He takes pills to stay alive. I believe that supporting this life-saving research helps find a cure for Andy. I am grateful that I have the ability to help somebody else by doing something that I love."

Taper Time

It's less than four days until the Beacon Rock 25k Trail Race! This week's training has been about staying active and flexible without pushing myself too hard.

My Taper
Tapering refers to reducing the amount of exercise before a race, so that you are in prime condition on race day. There are all sorts of formulas out there for doing the perfect taper for different race types and events. I'm not concerned with finding the perfect model for this trail run. I just want my legs to feel rested so that they can take the 3700 feet of elevation gain without too much discomfort.

Yoga, Elliptical, Arc Trainer, and moderate-paced runs are my go-to workouts this week. Physically, I'm feeling great.

My Strategy
I've been thinking about my race strategy. This will be my first trail race. I've done lots of road races of short to medium-length and a marathon last fall. All the races I've done have had some ups and downs, but nothing compared to the course I'll be running on Sunday. I've talked to a few experienced trail and ultra marathoners, who encourage walking hills. As many competitive runners know, it feels shameful to walk during a race. I still remember the few times in high school and college cross country when I walked part of the course due to a side cramp or injury.

Apparently, this is a different kind of race, and I think I like it.

My Intention
Though I have my taper and race strategy down, my intention is more important.

My intention is to race for Andy and the Multiple Myeloma Research Foundation.

This is bigger than my fatigued legs and burning lungs. Bigger than my ego and pride. Bigger than my competition with others.

Your Support
You've supported me through donations, words of encouragement, reading my blog, and being my friend. Your support keeps me present with my intention.

There is still time to donate: www.active.com/donate/triplec4mmrf

Namaste.

Pregnant

deer.

During our last big training run at Cougar Mountain Regional Park, Dan and I ran right past a pregnant blacktail doe. Dan ran ahead a little bit. I stopped less than 10 feet from her.

She was huge and beautiful. I watched her for a few minutes saw her belly move. She didn't seem to mind that I was near her and continued eating. I think I could have touched her if I tried.

This is why I love trail running.

Top Ten Reasons Shot Bloks Rock

Any run over one hour requires fuel. Water works for short runs, but you run out of energy when you don't take in any calories during long runs. My fuel of choice: Clif Bar Shot Bloks.

Top Ten Reasons Shot Bloks Rock
1) They taste like candy.
2) Within five minutes of eating Shot Bloks I am totally energized.
3) They don't give me stomach cramps like other foods.
4) They taste like candy (I love candy).
5) After eating Shot Bloks I can't stop telling my running partner about how great Shot Bloks make me feel.
6) I smile after putting them in my mouth.
7) Eating Shot Bloks transports me from total exhaustion to total exhilaration.
8) They contain 95% organic ingredients.
9) I never get sick of them (I've used them for three years).
10) Just thinking about Shot Bloks makes me happy.

This is Andy

This is Andy McMillan. He lives with Multiple Myeloma.

This is me. I run to support the Multiple Myeloma Research Foundation for Andy.

This is you supporting my run for Andy.

www.active.com/donate/triplec4mmrf

Endorphins in the Old Growth

Dan and I spent six days in Northern California to attend his younger brother Aaron's wedding and hang out with family. We got a good dose of family-time, beach-time, and redwoods-time.

Old Growth Trail Running
It was easy to find a long trail to run down south. There are multiple state parks and a national park nearby Trinidad, the town we were staying in and childhood home of Lauren, my new sister-in-law. Dan spent seven days in Prairie Creek Redwoods State Park with a group of teens a few years back, and raved about the place. We decided to run a trail that started at the edge of the park and ended at the ocean.

Fern Canyon
I would happily spend weeks running and hiking the trails in this park. The air is fresh, the trails are soft, and the old-growth redwoods are absolutely amazing. We ran ten miles out the coast and back through fern canyon, a spectacular place overgrowing with ferns. Running through the redwoods is different than running on trails here in the foothills of the cascades. It's almost totally quiet. Hardly any bird song. Very little movement. At times I felt like I was running through a photograph. Crazy.

Runner's High
During the last three miles of the 10-mile run I got jolted with the good stuff: endorphins. I felt invincible, energetic, and overwhelmed with happiness: the runner's high. I managed to avoid getting Seasonal Affective Disorder (SAD) last winter for the first time in seven years, which I attribute to my new long-distance running habit. For me, the high that I experience running can last hours, or even days. When people complained about the dark, cold, and wet Pacific NW winter and spring this year, I didn't understand. I felt completely okay with the weather the seasons brought.

So, the last three miles of my run felt phenomenal. I flew up the remaining hills with a smile on my face and felt like a superhero. Thank you Prairie Creek!

Finding Balance

Apparently running up too many hills in too short a time period can be a bad thing. After running up Tiger Mountain I became a hill addict and ran all the hills I could find during the week. Then, my heels started to hurt a little bit, which felt like the beginning of a common running injury called plantar fasciitis, an irritation and swelling at the bottom of the foot.

Dr. Jeff
I knew that the first step to healing my heel pain was to stop running for a little bit. I could do that. I also knew that I needed to loosen up my lower calf muscles and heel area. That's where Dr. Jeff came in.

Dr. Jeff is a chiropractor that works at Elite Sports and Spine in Bellevue. He's been giving me crazy intense massage treatments called active release technique (A.R.T.) for my arthritic left big toe off and on for the last six months. Ten years ago, a podiatrist told me that I needed joint replacement for my toe if I wanted to continue running, and that I should never run a marathon. I decided that advice didn't work for me.

So, I went to Dr. Jeff on Monday for some A.R.T on my calves. Though the session was painful, my calves felt better the next day (though they were both bruised from the treatment). Thank you Dr. Jeff.

Yoga as Balance
Though I cut back on running, I continued following my training plan with some modifications. I added four yoga classes into my week to help improve my flexibility and strength. One class was a blindfolded yoga workshop taught by my friend Kat at Two Rivers Yoga in Carnation. Have you ever tried balancing on one leg with your eyes closed? It's hard!

Speed, Run, Long, Slow, Run
Regardless of my heel pain, I did two good training runs this week, which included one speed workout and one long, slow, run. Dan and I did the long, slow, run together during a short window of dryness during today's rainstorm. Dan will be running the 25K trail race as well, so we've been following the same training plan and supporting each other along the way. Today was one of the first days I didn't want to run because of the weather. Meeting up to run in the afternoon kept both of us accountable and made the run enjoyable. We even raced the last 1/4 mile, and tied.

The Journey Continues
After three weeks of training I'm feeling strong, motivated, and inspired to continue this journey. I'm doing my part. Are you doing yours?

I'm constantly reminding myself why I am training for this race. It's for Andy. For Multiple Myeloma. For a cure. It's because I am healthy. Because I can. Because I care.

So far we've raised $300 for the Multiple Myeloma Research Foundation. That's awesome! In the next four weeks we're going to raise $1,700 more. Because we are healthy. Because we can. Because we care. Click here to join the journey. And, thanks for your support.

Mountains to Strait

It's Always Sunny in Sequim
I worked in sunny Sequim yesterday, a place that gets an average of 15 inches of precipitation per year. I decided to get a dry-weather run in, knowing that it would be raining in Duvall (which averages 48 inches of precipitation per year) for the rest of the week. I drove down to the Dungeness National Wildlife Refuge and ran along the Strait of Juan de Fuca. This place rocks.

Aloha
Running along the bluffs and the beach brought me back to Hawaii. Dan and I spent a week there right after I ran my first marathon last October. Nothing compares to running along a beach listening to waves. The Dungeness Spit is a 5-mile long naturally-formed spit at the refuge. I wasn't allowed to run on it since it is an important nesting and resting place for lots of wildlife. I stuck to the beach, the bluff, and the forest trails.

Wildlife Survey
Running at a wildlife refuge is a perfect place to spot wildlife. During my run I saw or heard the following species:

• Hutton's vireo
• Pine siskin
• Gulls
• Spotted towhee
• Purple finch
• Bewick's wren
• Marsh wren
• Golden-crowned kinglet
• Savannah sparrow
• Song sparrow
  
• Northern harrier
• Rough-skinned newt (in the middle of the trail)

Noisy Ravens
The highlight of my run was seeing a large common raven's nest with a few noisy nestlings. I ran right under it! It brought me back to my summers spent in Forks climbing old-growth trees and looking for crow and raven nests. Shout-out to the corvid crew of 1998-2000!

I am Tiger Mountain

Today I became one of "those crazy people". You know, the ones that run past you as you are hiking up a mountain. Today I went from hiker of mountains to runner of mountains.

Potluck = Running Fuel
I spent the day in Olympia at a section meeting with a Mexican Potluck theme. It was fun hanging out with great people and eating chicken enchiladas, tortilla soup, chips and salsa, and various desserts. The great thing about training for races is that you can look at all foods a running fuel. I'm pretty sure I adequately fueled myself for my evening run.

Too Much Running Fuel = Stomach Cramp
I started out my evening run of the West Tiger 3 Trail at the base of Tiger Mountain, off of I-90. Within two minutes I had a cramp in my right side. The hypochondriac in me thought, "Lower right quadrant, could be an appendicitis. If it is an appendicitis, where is the nearest hospital? Did they finish that one at the Issaquah Highlands yet?" Crazy thoughts continued to flood my brain: "What if an off-leash chihuahua came after me and attacked my calves? What would the recovery time be for a chihuahua bite? I bet they have sharp little teeth."

The logical mind stepped in. "The cramp in your lower right quadrant is probably from that second brownie you had at 4:00 pm." Right.

I am Tiger Mountain
As I ran up the mountain, my active brain kept chattering. I tried to think of things I was grateful for, focused on my breath, and observed what was around me. It didn't work. Running up the mountain felt difficult; my breath was labored, my heart rate was high, and my legs felt tired. But, I kept going.

Then, something happened. My mind quieted. My breath felt better. My energy returned to my legs. I noticed the whiteness of the trillium flowers, the varied thrush song, the burned out snags, and the shape of the red elderberry leaves. I became my footsteps, my breath, my heartbeat, and my legs. I thought, "I am the trail, I am the forest, I am the mountain."

I am Tiger Mountain.

And after 3.5 miles and 2300 feet of elevation gain, I reached the summit and realized why "those crazy people" run up mountains.

We Are A Cure
If I can be a mountain, we can be a cure. Andy recently sent an email update. He says that he is doing "relatively" well and taking two drugs that control the myeloma without making him feel too miserable. He still gets nausea and fatigue and doesn't know how long he can be on the drugs before they cause his body too much damage.

Currently, there is no cure for multiple myeloma. The Multiple Myeloma Research Foundation is working to change that. As the top myeloma foundation and one of the top-ranked charities in the country, they are our hope for a cure. Each donation we make to the MMRF is one step closer. We are a cure.

http://www.active.com/donate/triplec4mmrf

Chased by a Chihuaua

A chihuaua chased me on my bike today. Did you know that chihuahuas can run up to 15 miles per hour? Me neither! See below for the full story.

Mountain View Alps
My two major workouts this week took place in the Mountain View Alps. This area is about 4 miles east of Duvall and is covered with hills. 80% hills and 20% flat area. This is where I live.

Ice Cream Sundae
I've named yesterday's run "Mountain View Ice Cream Sundae with a Cherry on Top". It starts at my house, heads into the forest on logging roads, goes to the corner of Mt. View road and Cherry Valley road, and heads back up the main roads to my house. Total mileage is about 5 miles with an elevation loss and gain of 500 feet. Dan ran with me yesterday, which helped motivate me to push the pace.

Today's workouts included a morning yoga class in Duvall and a road bike ride. Yoga felt amazing after running hills. Yoga has become an integral part of my training. Without it, my body feels terrible. I love yoga.

Lollipop
I've named today's bike ride "Lake Margaret Lollipop". This route starts at my house, goes down to the corner of Mt. View road and Cherry Valley road, heads back to my house and finishes with four laps around Lake Margaret (a nice, semi-flat 1.7-mile loop). During my first lap I was chased by a white chihuahua. I was biking about 12 mph when this tiny little yappy dog ran at me full speed and continued to run next to me for about 1/4 mile. Chihuahuas are fast! I picked up speed, but it stayed right with me. Then I slowed down, afraid that it might run in front of me. I finally picked up the pace and lost it.

Caroline: 1
Chihuahua: 0

Hills and Gratitude
Both workouts included 500 feet of elevation gain over 2 miles. A good chunk of my run and bike workouts were spent going uphill. I used to dislike running and biking hills. Now I use my time going uphill to think about what I am grateful for in my life. Here is what I came up during Ice Cream Sundae and Lollipop:

I am grateful to have a strong and healthy body. I am grateful to work with a person like Andy, a true and honest leader and a role model in the wetlands program. I am grateful that I take vitamin pills everyday because I choose to and not because they are part of a treatment plan to keep me alive. I am grateful for sunshine (Is it really shining?). I am grateful for my yoga teacher Kelley, who just finished her last round of chemotherapy for breast cancer and is a lovely, inspirational, radiant woman. I am grateful for friends and family. I am grateful for my quads. I am grateful for my quads. I am grateful for my quads...

Running as Prayer
I'll leave you with a quote my friend Michelle posted on my Facebook wall today:
"...the Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the Great Spirit to match their strength with some of his own."

Born to Run by Christopher McDougall

Training Week One

I started training for the Beacon Rock 25k trail race on Monday, April 18th. The race is on June 12th and takes place at Beacon Rock State Park in the Columbia River Gorge. I'm running the race as a fundraiser for the Multiple Myeloma Research Foundation (MMRF), to support my co-worker Andy who lives with Multiple Myeloma. Multiple myeloma is cancer of the plasma cells, and the MMRF is the world's largest private funder of myeloma research. Check them out at www.themmrf.org.

My goal is to raise $2,000 for MMRF by June 12th. Check out my fund raising website: http://www.active.com/donate/triplec4mmrf

My first day of training was a rest day. I took Scout on a walk in the woods and ended up seeing a black bear. I'll take that as a good sign.

On Thursday after work, Dan and I ran 6.5 miles at Cougar Mountain State Park. It was raining most of the time, but that didn't spoil the fun. After an hour and twenty minutes of hills we ate dinner at Chipotle Mexican Grill in Issaquah. I love Mexican food after a good workout.

I spent my weekend in Montana with my good friend Eve. We spent five hours climbing Newton Peak in the Yaak Valley (Eve backcountry skied and I snowshoed) on Saturday. Though we didn't summit the peak, we made it to Newton Ridge for some killer views.

I stopped in Moses Lake on my way back from Montana to do a trail run at Potholes State Park. Watched meadowlarks singing and great-blue herons flying overhead. Got my last dose of sun before heading back to the rainy westside.