Run-run Zoo fun!

We have two months left....   Two months left.  I keep repeating this to myself as I ramp up for yet another weekend of entertaining the kids sans-Ronnie. 

The weekdays are easy:  during the day I go to work and the kids have been at school (now that school is out they'll be at summer camp).  We get home, fix dinner, watch a little tv, and go to bed.  The next day it's pretty much rinse and repeat.  But the weekends are tough!  I've done my level best to keep us busy.  And this weekend's events were courtesy of a friend and McChord.

McChord held their inaugural Salmon Run 12K.  It pained me not to run it...  but I didn't.  However, they did have a free kid's run.  It was a 1/4 mile around the track and they got a fun prize at the end.  The girls did well for their first "official" race. 

After that, we headed for the zoo!  Britney and her son accompanied us -- it was nice to have some tagalongs with us for a change.  And, it was such a beautiful day! 

We checked in on Kali -- she's getting SO big!!!

 

Then we went over and checked in on her family.  Her brothers were wrestling as her mom lounged in the shade.

We even got to meet Sheldon, the new serval cub.  Boy is he a cutie patootie!  And a handful.  The trainer had him out getting him used to being around people, as they want to incorporate him into their animal show.

Speaking of, after watching Sheldon, we then took in the Animal Wonders show.  The zoo does a great hands on show with different animals.  It's kid-oriented and a lot of fun to watch/interact.  This year's show talks about all the different things you might need if you wanted to go outside and explore different animal habitats.  It was a lot of fun. 

After a few hours, it was time for little B to get on -- boy did we wear him out!!!  We hugged Britney good bye and the girls and I headed for a treat and the Redbox. 

So one more weekend checked off...  And getting closer to August 

Capital City Five Miler

Another one in the books!  This time, it was the Capital City 5-Miler.  Again, Em was a lifesaver and came up to watch the girls for me while I went off and did my thing. 

Seriously, I may have a problem.  It took everything I had to not sign up for the Half Marathon -- especially when I realized I wasn't going to get a medal for this one.  Just call me "Will run for medals."

Ronnie ran the half last year and I've enjoyed a few runs around downtown Olympia, so I already knew what to expect: a HUGE hill or two, but mostly flat in between.  What I didn't bet on was how pretty the run would be.  Spring is definitely here!  Flowers are blooming; trees are budding a beautiful spring green; and the birds are chirping. 

After they let the marathoners and half marathoners start, it was time for us five milers to run!  Of course, the first mile was all uphill.  If you've ever driven around downtown Olympia, we ran up the hill on Capital Way.  OUCH!  I had already decided to walk up that bad boy -- no need in fighting and my "run" wouldn't be more than a walk anyhow.  Before I knew it, I was passing mile 1 and the course had leveled out and it was time to run!  

Most of the course was through the historic district and neighborhoods around the capital.  It reminded me of running the River Run in Jacksonville -- there were so many people out and cheering. 

As I neared the mile 3 marker, I looked up and saw this...  Galloway street. I ♥ Jeff Galloway!  I only hope the man know how much of an inspiration he is to so many. 

 





At mile four, I saw these ladies standing on the corner.  They were cheering and saying, only a mile left and it's all downhill from here!  I laughed and laughed -- unfortunately my picture with them didn't turn out.  But the camera guy on the course caught one of me and the capital building. 

After the capital building I faced that hill again...  this time I ran down the thing.  Running downhill definitely hurts and jars the joints a little more, but the finish line was so close so I did it anyway.  And cruised to a 1:02:31 finish!

And This Time With a Crown

So back in November, I ran my first half marathon.  With Ronnie being gone, I've been trying to find new and creative ways to keep us busy.  Enter another half with my name written all over it - Disney's Princess Half Marathon.  Because really, who doesn't want an opportunity to run around the park and get cheered on to do it?  Of course, it also doesn't hurt that it's in Florida and near family and gives the girls and I a little break from Washington. 

Sunday was the big race (there will be another post on our visit to Florida :) ).  Again, I was up at the asscrack of dawn to get ready and head to the start line.  While I was getting ready, Ronnie texted me good luck.  You know, he just melts my heart sometimes. 

Now Disney has one helluva transportation system -- caught the bus in front of the hotel and was at the start line area about 20 mins later.  Not too shabby, Mr. Mouse.  Soon after arriving, my friend Liz (who I also ran the Seattle Half with) texted to say she had arrived.  Yay, a friend!!!!

 

We walked to the corrals together to keep each other awake.  After all, it was 1 am in our West Coast brains.  I started in a later corral than she did, so we said our goodbyes and parted ways.  Before I knew it, the anthem had being sung, the fireworks had gone off, and it was time to get a move on. 



So, my only complaint to this race was that it was CROWDED!  There were people in my corral that didn't run my pace. I felt like I was either running over people or getting ran over myself.  Not good when you're on a one lane road.  I saw too many people running in the grass and on medians.  I also saw people who didn't observe good race etiquette.  Like don't walk 5 wide. And if it's time for a walk break, get to the side.  Who knew, I was one of those sticklers.....  but it was highly irritating.  Or maybe it was because of the time of morning. 

Of course, running at Disney has it's perks. Disney does a great job putting entertainment out on the course.  Kites and pirate ships and heroes and villains.  All sorts of characters were out and the music was thumping.  The sights were awesome too! 

 

When we were running through the castle, there were Heralds trumpeting our arrival! 

 

And like that our run through Magic Kingdom was done, but it was time for another great sight: my girls and my mom (my in-laws were somewhere around there too)  were waiting for me at mile 8.  Quick hugs and kisses and I was on my way to Epcot and the finish line (so were they).

 

 

Mile 10 is always a great sight for me to see, but this time not so much....   I strained my hamstring pushing up the hill.  Not good when there are a series of overpasses you need to run over.  I walked up the rest of the hills and when I crested near mile 11, I spotted it - a medical tent.  A big handful of BioFreeze later, my hamstring was feeling a little better and it was time to get a move on.  I could see the Epcot ball in the distance and knew I still had a few more miles to go before this race was done. 

 

I pushed through the last few miles, enjoyed my jog around the Epcot ball and then turned for the finish.  Finally, I crossed the line.  And at 3:14, it was another PR.  Not too bad for a 13.1 mile fun run.  I collected my pretty blingy medal and headed to find my babies and family. 

 

 

So all in all, it was a good run, albeit crowded.  Now, I'm focusing on getting into the Disneyland Half in September so I can earn my Disney Coast-to-Coast medal.  Registration for that opens in a few weeks! 

 

NOTE:  I now realize that I am a runner....  I'm already planning more runs before I even start to recover from the one I just finished.

Finished

And just like that, the half marathon distance is checked off the bucket list.  Hallelujah!  I've had this distance on and off my radar for a few years now.  And finally -- FINALLY -- it is done!

First and foremost, running half's are not for the faint of heart.  It has taken discipline, organization, and plain old fashioned pig-headedness to get through the training plan.  I can't tell you how many times I just wanted to say screw it and flush the plan.  Luckily, Ronnie was here to encourage me.  Even after he left, we would chat about how my running was going.  Which leads me to point two, it does take a team.  I had questions, hiccups, and frustrations.  It was nice to have another runner in the house and among my friends helping me along the way.  My wonderful cousin, Emily, met us in Seattle to watch the girls for me while I ran the race.

Now to answer the why...  At Thanksgiving, people asked me Why? when I mentioned to a few people that I was running this race.  Well, besides the whole I'm a runner thing...  Running is the cheapest form of therapy.  I can't tell you how many runs I was on when my brain was processing things...  husband deploying sorts of things... and I would choke back tears.  Sometimes, I would have to stop and sob.  But eventually, I would chose to start running again. 

Now, isn't that a life lesson?  The choice to stop, deal with the emotion, and then continue on is something we all contend with from time to time.  Here it was, smacking me in the face.  I found that I could finish a 10 mile long run and work through my emotions during it and be a better, if not more tired, mommy on the other side. 

So, last weekend was my BIG race.  It started at the crack of dawn (UGH!) but the forecast looked promising: the high was in the mid-40s and no rain (YAY!) 

On Sunday, the alarm went off at o'dark thirty and, after breakfast, I met up with my friend Liz and headed for the start line. 

The start line was all abuzz with excitement and energy.  Before I knew it, it was time for us to start running!  Liz is a faster runner than I am but we wanted to start the race together.  Eventually, I called mercy and a walk break and she went on. 

It was a really lovely day for a run.  The fog was hanging in the air, but it kept the humidity in and warmed me a bit.  We ran by the Smith Tower, down I-90, and along Lake Washington. 

When we got to Madrona, the crowds had come out to start cheering.  And just in time too -- it was the half-way point.  And all uphill from there (YIKES)

We climbed and climbed.  We went through the Washington Arboretum into Interlaken Park.  The climb was brutal but boy was it a pretty view!  Finally, I reached the 10 mile point.

The route wound back around Capital Hill and finally I got a view of Lake Union and the Space Needle.  I kept on trucking...  A little past mile 12, the first marathoner lapped me.  Right before mile 13, the second marathoner lapped me.  But the best was finding my cheering crew at mile 13 -- Emily brought the girls out for a "Go Mommy" and sweaty hugs and kisses.

I crossed the finish line with an official time of 3:14:13 - definitely slower than what I was wanting.  But here's the great thing, it's my Personal Best :)   That's winning right there!!!

Now, I'm looking forward to Half #2 - Disney is calling my name. 
 

"A Journey of a Thousand Miles Begins With a Single Step"

The first step I took feels like so long ago....  and tomorrow I'm participating in my first Half Marathon.
It all started in April, when my friend asked me if I wanted to do the Nike Women's Marathon with her (You can read that first post here).  We wound up not getting in, but by the time we knew that, the goal of 13.1 was already in my head.  I thought about doing one sooner than the October race and looked at some other races around the area.  Eventually, I set my sights on the Seattle Marathon:  It will be a very hilly 13.1 through downtown Seattle. If you've ever been here, the course starts at Seattle Center, heads down 5th, along Lake Washington, and through Madrona and Capital Hill.

And here I am...  I've logged 145 miles to be ready-ish.  There have been a lot of hiccups along the way from old injuries -- I've had a twisted knee (not from running) and some hip tenderness (definitely from pushing up hills).  That twisted knee was just a few weeks ago and has set me back; now, I'll be walking most of the half tomorrow rather than running.  But the point is that it will get done: it won't be pretty and it certainly won't be fast, but I am going to get that finisher's medal.  

Photo Friday

*** Every Friday, I will post a picture from our life. Enjoy!!! ***

 

Go Daddy! at the Hotter 'N Hell Hundred, Wichita Falls, Texas, August 2009

Photo Friday

Every Friday, I will post a picture from our life.  Enjoy!!!

Go Daddy Go at the AF Marathon,  Dayton, OH, September 2010

Because if you're going to fly internationally to run a marathon, you bring the two cutest cheerleaders in the world.  

Gettin' Dirty

Down and dirty that is. 

A few months ago a Living Social deal came out for the Dirty Dash, a 5K mud run.  How could I refuse?  It just sounds like some good clean family fun.  For this post, I'm just gonna let the pictures do the talking.  Sometimes they are worth a thousand words you know...

 

52-Week Challenge - Week 25

Soooo...  how bad was your portion distortion?  I used last week's challenge to keep me on track.  I already actively track what I eat, but it's always good to double check that your teaspoon of sugar is not a rounded teaspoon. 

This week is a personal favorite of mine:  Get Strong!  The change is to incorporate 20 to 30 minutes of strength training two to three times per week.  Now, this is not meant to replace the cardio you are doing. You need to supplement it, so you get the maximum benefits.  Yep, I have this one in the bag....   But first, lets talk about why this is important.  Besides the obvious benefits you can see (definition, inches lost, able to open a pickle jar by yourself), strength training helps lower your blood pressure, boosts your metabolism, and, most importantly for me, it helps build/maintain your bone density.  It also lowers your cholesterol, reduces your risk of arthritis, and will give you the same endorphin release as cardio. 

To get started, there are several classes offered at your local gym.  Currently, I go to a Body Pump class; our instructors say we average about 800 reps during an hour long session.  I will lift weights when I can't get to a class.  If you are a member of the gym, see if one of the trainers will give you a tour of the equipment.  You can also get a session with a trainer who can put together a workout for you.  You don't have to be a member of a gym to do this - there are body weight exercises like lunges, squats, push-ups, and sit ups.  Throw in some dips and you have a full body workout right there...  How about doing yoga or pilates in your living room?  Most of us that have cable, also have access to some sort of Fit TV type deal.

Lastly, hit the internet or the newsstand (I personally like the ones on Runner's World).  There are great articles out there on different workouts, different equipment (barbells, dumbbells, or machines), and workouts for the home.  If you are already lifting, try something new and change up your routine. 


Other Resources:

Mayo Clinic: http://www.mayoclinic.com/health/strength-training/HQ01710

The book we're following: http://www.amazon.com/52-Small-Cha"nges-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

52-Week Challenge: Week 18

Like my friend Jenn said in her post, you know this one was coming eventually. Well it's here....   "Work Up a Sweat" is the challenge for this week. 

Alright, I am not going to go on and on and on about the benefits of exercise, because if you don't know then where have you been?   The current daily recommendation for adults is 20 minutes of aerobic activity a day, 2 hours and 30 minutes a week.  That's it.  It can be done via yardwork, walking around a local park, or even playing tag with your kids.  The point is just to move and get that heart rate up. 

So what do I do on a weekly basis that I count as overt exercise:

I posted last week that I was starting my running plan again.  It's going swimmingly by the way, but we didn't get into the Nike Women's Marathon.  So I will be running the "Race for a Soldier" in September.  Cut  my training plan by 3 weeks, but that's alright...  I was milking it anyhow.  This week is week 2 of a couch-to-5K program. 

I also am a Body Pumper and I currently go twice a week.  It's an aerobic weightlifting class and it totally kicks ass. 


So try building on the success you had in Moving More (week 3, remember???).  Spring is here, summer for some of the areas.  If you have a hard time figure out what to do, try biking with the kids, train for a 5K (most are for charities), or just get out and take a walk at sunset. 


Other resources:

CDC Guidelines on Adult Activity:  http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html 

Couch to 5K program: http://www.coolrunning.com/engine/2/2_3/181.shtml


The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

Here I Go Again

Today is Day 1.  Today, I start my journey on my way to 13.1.....  And today I will not fail.  I have my shoes laced up, my iPod charged, and my body fueled.  All that's left is to get my butt out of this chair and out the door.  And it couldn't be a more beautiful day: it's 50 degrees and sunny, a rare treat for spring in the PNW. 

One of my best girlfriends asked me to join her in running the half in the Nike Women's Marathon.  San Fran in October with a woman I treasure - hell to the yeah!  I even recruited another friend to join us.   We entered the lottery and will find out in a few weeks if we are in.  If we don't get in, there is a race up this way that I'm interested in as well. 

But, today:  This is for me...  today I am working on building my mileage in my new shoes.  I'm running in minimal shoes now, so it's slow and steady for the first steps as I build up my muscles and get used to running with no cushioning.   

52-week Challenge: Week Ten

Here we are... week 10...  we are almost a quarter of the way through this challenge.  Last week, the focus was on more alone time.  Ronnie was TDY last week, so alone time after the kids went to bed was no problem, but I wanted to do something more "active" for my alone time, something just for me.  I scheduled a sitter to come over so I could focus on my homework and worked in a quick trip to B&N to browse.  I bought myself a coffee and just went rack to rack seeing what looked interesting.  I wish I had more time to stay and look, but who are we kidding - I can spend all day in a bookstore and never be done. 

The second thing I did was I tried to focus on not just sitting and watching TV after the kids went to bed...  so I read.  I did download some titles from Project Gutenberg, but I also had a few freebies I wanted to burn through.  How great is just a good book and a cup of tea in front of the fire?  I'll tell you, the hour I wanted to read flew by quickly and I felt totally recharged. 

And yes, I did make that massage appointment.  I have a "Spring Break" coming up next week, so I made my appointment then.  I am really looking forward to it! 

Looking forward to week 11, which is "Take Time to Stretch."  The benefits of stretching are way to numerous for me to go into here.  Look for the links at the bottom of the page. 

The challenge is to stretch a minimum of 20 minutes, three times a day.  I personally stretch a few times a day.  It's a habit of mine stemming from my days as an office worker.  I tried to get up every hour or so and roll my neck, round out my back, and stretch my legs.  You would be amazed at how cramped up you get if you sit all the time.  I've had to refocus on it recently with all the papers I have had due for my classes.  I also do a small stretch when I get out of bed.  I am not a morning person and I have to go down the steps to get to the coffee.  Do you know how hard that is if you are stiff?  It takes just a few moments a day and you feel so good after you do it.  So this is a great reminder for me to get up and stretch, and stretch out right. 

Other resources:

Why you should stretch: http://www.sparkpeople.com/resource/stretching_benefits.asp
And one more on the Why:  http://www.mayoclinic.com/health/stretching/HQ01447

How to strech: http://www.mayoclinic.com/health/stretching/SM00043

The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

52-Week Challenge: Two For The Show

We are now two weeks into the 52 week challenge...  How did everyone do with the sleeping change last week?  I must admit it was hard for me to do every night.  Ronnie was in the field last week and the dish fairy seems to have lost my address, as has the laundry fairy and the clean the house fairy.  But I did my best and got as much sleep as I could most nights.  I do have to say, I felt better for doing it. 

Week three's change is something more overt:  move more.  The author goes on to explain that this is not a get to the gym more often challenge.  It is a move your body more throughout the day kind of thing.  Some examples she gives is to talk on the phone standing up, fold laundry while watching TV, park far out in the parking lots, and take a walk daily. 

Well, I'm kind of stuck on this challenge.  We have gotten several inches of snow the last few days, so walking/parking a far distance is out until the ice clears.  But I have decided to:  be less efficient and run individual things up the stairs when I see them.  I will also go and grab things that are upstairs myself rather than sending one of the girls to get it.   I have also decided to try out my exercise/stability ball as a chair for my classtime this week.  There is some evidence that you burn more calories by sitting this way...  though by just doing it now, I can already see and feel that my posture is better. 

So what way are you going to find to move more throughout the day?  I would love to hear about it!


Other resources:

The book we're following: http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

Jenn's blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

Exercise/stability ball info:  http://www.nytimes.com/2010/09/21/health/21really.html

28 ways to move more:  http://www.glucocardyouchoose.com/public/pdfs/28WaysToMoveMore.pdf

You Say You Want a Resolution....

Well, you know, we all want to change ourselves... And that tiny earthquake was John Lennon rolling over in his grave.

New year's time always means making a resolution that I may or may not keep.  I mean really, what is so special about the first of a year that you *have* to make a resolution?  I think anytime of year is a good time to change...  and I started my healthy me focus back before Thanksgiving.  I've refocused on my eating habits, started hitting the gym on a regular basis, and went back to my preferred weight tracking method and I'm happy to report that I've lost 4 lbs since Thanksgiving and even lost 1 lb over Christmas.  Yes, it can be done, but you have to want it.

One of my good friends from Korea blogged about her experience with resolutions and her inability to stick with it.  It struck a nerve for me.  How many times have I done that exact same thing?   Well, she found a wonderful book that she will be following this year to refocus on healthier living and invited us to come along for the ride.   I jumped on board with her and now I'm inviting all y'all. 

Okay, now that you've all raised your hand and take the pledge, on to week one's challenge: drink more water.  The author recommends figuring out how much water your body needs by drinking the amount of water in ounces that equals your weight in pounds divided by two.  Easy enough right? 

The book can be found here and is available in e-book format:

http://www.amazon.com/52-Small-Changes-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1

And my wonderful friend (who is a fantastic *and published* writer...) blogs here, the link will take you to the challenge: 

http://thewoogies.blogspot.com/search/label/52%20Small%20Changes

TEAM WHATS-HIS FACE

I would say that this battle has been reduced to name calling, but since other unnamed individual isn't even uttering a sound, it's gone beyond that.  Fight's on.  I enjoy beating my wife, even better if it's for a good cause. 

As I'm sure you already know from her post, we're running the Seoul Marathon in March as a fund raiser for Knights of Heroes.  Throughout my career, I've had several friends leave wives and children behind. This is just one of many organizations that can make a difference for them.  So even if you choose to support the thorn in my side, I can live with that.  However, if you'd like to sponsor TEAM RALLY you can click the link here. -------------------------> KoH Fundraiser 

I put $750 as a goal before I knew Songtan Sally was going to turn this into a grudge match.  So my actual goal is what ever she raises plus $.01.  I'm fairly certain she'll win this one, as she is fairly certain that I'll beat her 1/2 marathon time in the full.  I guess each of us can use the other for motivation in their weaker area.  Sometimes it works out when you marry your opposite.

It's going to be a busy 17 weeks until the race as we are both begining our training programs.  Stay tuned for updates.

Week 1 Recap: Team Chris vs. Team What-His-Face

Week one of my half-marathon training is complete.  By day five, I wanted to kill something or someone; luckily, the next day was a day of rest which is what I needed.  I logged 5 miles this week, and most of it was jogging; I also logged two cross training days and one "walk" day.  Not bad for week one, and it's right where it needs to be to help me condition my legs for the miles ahead.  Week two will be interesting, as we have Turkey day and a trip to the East Coast ahead of us. 

This week was also a week of realizations...  like it is getting cold in Korea and I really don't have any cold weather running gear.  I don't want to train solely on the treadmill because that will kill me on race day.  I'll be shopping for some running tights and other layers this week. 

Another one is there is a slight possiblity that Ronnie will finish the full marathon before I finish the half.  Yes, I am that slow and he is that quick; and I'm okay with that.   I've decided that since I can't compete with him on the course, what I can do is hand him his ____ in fundraising.  This is the part where you can pitch in. 

Whether you decide to pull for Team Chris or that other guy who calls himself my husband yet shall remain nameless, please pull for this cause.  We are running for the Knights of Heroes.  More specifically, we're running to honor our friend Nick (About Nick) and the countless other warriors who paid the ultimate price for our freedom.  We're running to help Caleb and all the other young men who will grow up without their father to give them a place where they can grow and realize they are not alone. My goal is simple: raise $1,000, the cost to send at least one young man to camp.

For more information on the Knights of Heroes, please click here. 

To donate to Team Chris, please click here.    To donate to team whatchyamacalit, well, I'm not sure where that link is...  :)

Starting Back at Day One....

Today is day one of my running plan.  I have lost a lot of my conditioning due to a lackadaisical approach to running the last few months.   So today is day one on a semi-conditioned 5K plan. 

What am I training for you ask...  The Seoul Marathon.  

I'm running the half marathon while Ronnie is training for the full.  And we're running for a good cause, The Knights of Heroes http://www.knightsofheroes.org/. This is a fantastic charity and one that hits close to home.  

Be looking for updates from the both of us over the next few months as we fundraise, replace shoes, and push me beyond my current mileage.

Zen Hiking - the Good Bus Tour

Kinda like the Magical Mystery Tour, but not really.  That's for another post  :)

Recently at work, we realigned and Civilian Training came into the Education Services/Force Development umbrella.  With that, we welcomed Ms. Chin to our office.  Ms. Chin is delightful and loves that our family loves to explore Korea.  She brings by bits of information on events and festivals and is encouraging me to use the very little Korean I know.  In getting to know one another, she found out that Ronnie and I love the outdoors and Ronnie in particular loves hiking.  She immediately invited us to join the hiking club.  

Yes, a hiking club - on base - and we had no clue.   Turns out there's a good reason though, the club is mainly for the Korean Civilian Service employees but anyone can join them.  

So, Ronnie joined them for a hike to Seoraksan this past weekend.  The directions to the bus were go to the bus terminal and look across the street for the bus that says "Good Bus."  It was easy enough to find too - the bus was right where she said it would be and "Good Bus" was right where you would find "Greyhound." 

The weather was wonderful, the traffic was heavy, and the hiking was fantastic.  The leaves are turning over here, which is why traffic was so heavy up to the mountain.  In general, hiking trails aren't cut like they are in the States; they mostly are staircases straight up the side rather than switchbacks.   Hearing this, it was a good thing I decided to stay home with the girls.

Ms. Chin wasn't able to go on the tour, so she asked her friend Ms. Kim to watch over Ronnie to be sure he didn't fall off the trail anywhere.  Ronnie said she took care of him alright - every time she was eating, she was feeding him too.  An orange here, snack cakes there, and a full Korean dinner after he got something off the snack bar.  

After a few hours of hiking, they made the long, traffic filled trip back to Songtan.  Ronnie's summary was that it was a good trip, pleasant company, and nice to have someone lead the way.  We're hoping to join them on another hike in the spring. 

All That and a Bag of Rice

A few months ago, an email was sent out to the base about a race in Pyeongtaek, our big city to the south.  My thought process went something like this:  Hmmm.....  International race, distances I like, nice shirt, and it's free.  Sign me up!  

I was shooting to run a 10K, but it wasn't to be.  With Ronnie training for his marathon, school starting, Ronnie semi-injured/semi-sick, and crud (that will come in a sec) it was too much to aim for.  I backed myself down to a 5K about a week left to go, and knew even that would be a stretch based on the lack of training I have done. 

Lucky for me, the race info went out to a great group of ladies at Osan who all signed up for varying distances.  I was doubly lucky that several of the Draggin Ladies were running the 5K as well.  

You couldn't have asked for more beautiful weather and before we knew it, we were off and running.  Ronnie was well enough to participate in the 5K while pushing the girls in our jogging trailer.  I planned to run/walk my 13 minute/mile pace, which is about what I average with no training.  After the first mile, I fell back in the pack behind the other ladies.  The lack of training reared it's ugly head a few times when my heartrate skyrocketed, but Ronnie and the girls stuck by me.  I figured I may as well enjoy the race if I couldn't actually "race" in it. 

We had a grand time watching the dancers, cheerleaders, and everything else that Korea offers to cheer you on.  As one of my friends noted, Koreans tend to run like they drive: running really fast, then just stopping in front of you for no reason, randomly darting in and out right in front of you, with no care of where you may be.  I felt bad too, I think I tripped a few people by accident when they darted in front of me while I was mid stride. 

About the last mile, I knew I was a little behind my target time and needed to make up some ground.  Ronnie ran up ahead so he could take some pictures at the end and have the girls ready to run me in.  I had just began my run when I noticed a young lady who I had been running alongside.  She and her family were running the 5K as well, and she had fallen behind.  Her dad was doing his level best to run with her and her sister who was stopping and waiting up ahead.  Being that I wasn't going to get there any faster, I offered to run with her to the finish so her dad could catch up to her sister. 

That last mile was brutal, but with Catherine by my side, it went by quick.  Before we knew it, we had caught up to Ronnie and the girls.  As is tradition and where we can, the girls ran with Catherine and I to the finish line, into the cheers of my fellow Lady Draggins, and Catherine with a big smile on her face.  It was a fabulous run and I even got my pace goal - 12:55 was my average.  Not bad for being out of shape. 

We knew we had some goodies waiting for us back at the festival area.  Since Ronnie and I were registered for the 10K, we got a bonus in our bag... a 1 kg bag of rice!   After the race, we hung out for a while and waited for some of the other Osan ladies to cross the finish line.  We meandered about, finding some wonderful oxtail soup, rice, and bean sprouts to munch on from some friendly ladies. 

We found the USFK tent and were chit chatting in there when, in true "we brought a bunch of Americans to the race" style, they brought in some Whoppers and Cokes.  I was too busy enjoying my soup, rice and bean sprouts to eat a Whopper, so I shared mine with the nice woman who gave me the Korean food.  She giggled and went about splitting the burger between herself and her coworkers. 

All in all, it was a fabulous event.  Several of our friends placed and got even bigger bags of rice than we did.  Definitely going to make this international running a "thing" to do...  we had way too much fun.

This Space RENTED - The Virgin Marathoner

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared, to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heartrending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his training shoes.

It's only been 2 months since I ran the USAF Marathon and I'm finally getting around to writing about it.  All it took was getting sick on a TDY to San Diego to give the free time to do it.  So where do I begin a journey that consisted of running over 325 miles and taking about 52 hours of my time if you include the biking, swimming and other crosstraining that I did along the way.  If you know me, you know I'm anal about things and I have an excel spreadsheet to track all of my workouts.  What isn't included is all of the time spent warming up, cooling down stretching and generally getting ready to get out the door. So now I know where to begin.  I better thank my wife Chris.  She put up with my already long hours at work, which allowed me to do my weekday runs before I came home. She (being the morning person that she is), let me get out of the house early on the weekends so that I could get a long run in before it got over 90 degrees outside with the humidity to match.  So Chris, thank you for letting me scratch one off of my bucket list. I love you.  Next stop Kona.

I don't know exactly when I decided I was going to run the marathon, but I started tracking workouts on 17 Jun 2010.  It may have been the email I got asking if anyone wanted to go on a TDY to run the AF Marathon, that's another story I'll get to later.  I thought "Why not, I've been wanting to run one anyways".  This would fill in the weak link in my Ironman pipedream, as I've never ran anything longer than a 15K, once.  I found a 16 week training plan, (good thing the race was only 12 weeks away) and modified it to fit my schedule.  Monday is crosstraining, T/TH is a tempo run of varying distance, W is a slow run just to add miles.  Fr is an off day.  Sat is the Long Run and Sun is a slow recovery run.  So it would be for the next 12 weeks.  As an incentive, my dear wife who knows that I'm a gadget geek at heart let me buy a super expensive GPS watch that does everything except run for you.  I can wirelessly upload my workouts and you can tell what side of the street I was running on after it syncs up w/ Google Maps.  The thing tracks, heartrate, elevation, pace (pick your format), cadence, laps and some other stuff I haven't figured out how to use yet.  You can set it up to tell you that you are running too fast or slow.  Your HR is too high or low, you need a drink and so forth.  Playing with it (sts) during the long runs makes the time go by.

The funny thing about marathon training is that it's hard to run that many miles and not get hurt.  I had some issues along the way.  I started getting some mild shin splints as I pushed my first 25+ mile week.  I got smart on running and switched to more of a mid/forefoot strike.  I also joined the barefoot running cult.  I you can run barefoot without hurting yourself then your form is correct, so the theory goes.  Stepping on rocks doesn't count as hurting yourself.  I'm talking knee, shin, hip problems etc.  I also ended up taking about 2 weeks off in the middle due to the onset of Achilles tendinitis while I was TDY in Arizona.  I kept the cardio up swimming and working out on an elliptical, but I didn't run for about 2 weeks.  I found some strengthening exercises on the Runners World forum and rehabbed my tendon.  I learned that ice doesn't really help me that much.  I use iced on my shins and my Achilles tendon and they both got worse.  The most important thing I learned was to listen to my body.  Slow down on a hot day where you don't feel as good, but don't push it up on a day where you feel great because that will effect tomorrows workout.  It's funny how pain makes you remember things better.
Anyhow, I replied to the email about the marathon and I guess I was the only one at Osan foolish enough to want run it. So as far as I knew, I was in like Flynn. 

About 3 weeks before the race, I hadn't heard anything from the person running the team so I tracked him down on the global.  Apparently they only had enough funds for 2 people, and I wasn't one of them.  That sure as hell would have been nice to know, since now it was too late to sign up for the race.  No problem, I figured. This is the AIR FORCE MARATHON.  Surely they would make an exception for an active duty guy, flying in from Korea.  The response I got was somewhere between _____ and _____.  This is a family website, so I have to censor myself. Hey, there is a first time for everything.  Needless to say I was a little aggravated.  I had a Col call the race director to do some O-6 magic, no luck.  So much for the little faith I had in Big AF, at least they validated my cynicism. 

So once again, the good people at Runners World hooked me up.  I started a thread about how to crash a race, but once again I'm getting ahead of myself.  Did I mention that Chris's parents, her sister, her 2 kids, her new BF that we hadn't met yet and his kid were all going to meet us in Dayton?  So race be damned, we were going to go to Dayton either way.  Thus the thread about how to Gate Crash a race. If I'm there and spent all that time training, I'm going to run dammit.  If you aren't in the know, serious runners frown upon Gate Crashing.  I don't run for a finisher medal or a T-shirt, so I don't really care about an "Official Record" of my race time.  I'll take personal satisfaction anyday.  I got a lot of lectures from people, but I also got some really good tips and learned how to make a good knockoff bib once I've seen the official race bib. Good stuff to remember for later.  Then someone suggested that I try and get onto a charity team. As I mentioned earlier, people always get hurt during training and there was a good chance that the various charities running the race have had some attrition.  I got hooked up with the Leukemia and Lymphoma Society, and for a small donation, I was a legitimate entry.  I had a hand written bib, hopefully the race director had to write it himself. 

That wasn't as easy as it sounds.  Apparently the whole time we were on the Patriot Express to Seattle,  Mr Riggs, my POC with the charity was trying to get in touch with me.  He contacted my Mother-in-Law Laura instead.  He asked her to let me know that he'd made a mistake.  He thought I wanted to run the Marine Corp Marathon not the AF Marathon, and he didn't have a way to get me into the race.  Laura isn't one to put up w/ any BS.  She filled him in on my story, I'm sure it took her 30 minutes to tell it, she is Chris's mother.  She finally told him that she wasn't going to pass on that message, he'd have to tell me himself.  He called her back later to tell her that he was able to get a spot in the race for me. Go Laura.  So after landing, scrambling to get a useable cellphone, fax some papers and make a donation, I was ready to race. Except I still had to travel to Dayton, which as mostly uneventful.

Raceday

The race started at 0730, that meant we needed to be there by 0530 to make sure I found my way to the starting line before the race started.  Chris and Erica handled the girls, and my new asshole-at-arms Mike got up early and rode to the race with me.  I just met the guy 2 days ago, other than what Erica says about him via Facebook.  Things were going well until I realized he was wearing a UF jacket.  What in the hell is she doing w/ this guy?  I guess we all have our faults.

Other than that, there was a lot of standing around trying to stay warm until the race started.  I had the foresight to buy a cheap $4.00 sweatshirt at Walmart to throw away 1/4 mile down the road after the race started.  That $4.00 sweatshirt cost me $125 before I could drag Chris, kicking and screaming, out of Wamart.

But I digress, the weather was perfect. Almost no humidity, at least not compared to Korea and it was in the low 50's.  Temperature has a huge effect on running.  As the temperature drops, you can run faster with he same amount of perceived effort.  I knew this ahead of time and still tried to keep my pace to a turtle like 9:00 mile, despite wanting to takeoff.  I compromised after the first and only big hill and began holding about and 8:30 to 8:45 pace except for a few downhills where I left my stride open up.  I made it to the 10 mile point before Chris and the girls started looking for me.  They saw me on the way out of the town though, and the girls had a fun time being cheerleaders for all of the runners. 

All was going really well, I had my mp3 player blasting. I hate running in earplugs, so I got a Walkman that has a built in speaker.  I was labeled "music guy" by some dude that kept pace with me throughout most of the race.  I think he was intrigued when it went from Johnny Cash to GWAR.  You can't help but run fast to Nitro Burnin Funny Bong.  I eavesdropped on a few conversation, provided some peanut gallery comments to others, but for the most part I stayed in my little zone and just kept putting one foot in front of the other.  I made it to the 1/2 way point in 1:54 which included a minute or two to stop in pee behind some bushes. 

If you want to know how accurate these GPS watches are, you can actually tell where I ran behind the bushes when you open up the satellite imagery.

I was initially trying for a 4+00 marathon but decided that I'd try to push it up and go for 3+45 since I felt good at the halfway point.  That was probably a mistake.  About mile 17 I felt the familiar tingle of an impeding cramp on my inner quad. The only other time I'd felt it was during a bike race when I was trying to go too fast, up hill without training for the race.  Both times, I got some serious cramps, this time would be no different.  I kept running, thinking it would go away on it's own.  About 10 minutes later, I was stopped on the side of the road, rubbing out a full blown locked up leg.  I got it loosened up and continued, and the began to feel the same tinge in my other leg, this is going to be fun.  I tried to massage it while I kept running but didn't have much luck.  I changed my strategy from slow and steady to sprinting until my legs cramped then rubbing them until it stopped, rinse, repeat.  I grabbed a banana and an 800Mg Ibuprofen at the aid station at mile 19.  You gotta love military strength Motrin. 

Coming down the hill after mile 20 I heard Laura and Jerry saying something, I was pretty much blocking everything out at that point. Then I heard Chris and she was bringing me a banana.  I didn't have the heart to tell her I just had one and could only eat 1/2 of it so I gave her a kiss and took the banana.  Somewhere around 22 miles I did some math and figured if I could hold 8:00/mile for the last four I could salvage my 4+00 goal.  Needless to say, as much as my lungs were OK with that my legs said otherwise.  I managed to pick up the pace for a little bit but locked up for about the 20th time.  Resigned to merely finishing as I saw 4+00 tick by on my watch, I continued on, cramps and all.  I crossed the line at 4:08:50.  Not bad for my first marathon considering I really had no idea what time to shoot for.  Most runners will tell you if you finish your first one in one piece, consider it a success.  I'm satisfied, not happy, so that provides some motivation for the next one.  In Seoul.  20 Mar 2011. 

Aside from being really sore for the next few days, messing up the bottom of my left foot (self diagnosed it as cuboid syndrome), rubbing a hole in the side of my right shoe from an old scar scrapping against the side of it, and getting a black toenail that is finally about to fall off. I'm fine.