my addictions: running & coffee

I love running. I love coffee. My favorite way to start the day is to have a good run followed by a hot cup of coffee. Very little beats this. It really sets the mood for everything else I do that day. We were on vacation this week in the high desert of Central Oregon and where we stayed wasn't conducive to either running or grabbing a cup of coffee from a local coffeeshop. I was only able to get in one *run & coffee* this week while away. And I had to drive 20 minutes to get there.

As much as I enjoy being *away from it all*, it sure feels good to be home where I can step out the door for a run and Starbucks is just six blocks away.

My sub-5 minute mile!

So what if I wasn't running this sub-5 minute mile!?

I had planned to go out for a short run this morning with the jogger. I had everything ready to go only to find the jogger seat full of water. A sippy cup sat in the seat, leaking all night long. Not wanting to sit the baby in a pool of water and really wanting to get some exercise this morning, we went for a bike ride.

This morning's ride was only 8 miles, but took us all over the neighborhood and several miles were on the local rails-to-trails path along the river. On that path, there are mile markers every half a mile so I decided to time myself. With the Seattle to Portland Bicycle Classic last weekend (we saw some cyclists finishing Saturday evening -- 200 miles in 10 hours!) and the Tour de France going on, I wanted to see how *fast* I could pedal a mile.

So I timed myself and my one mile was cycled in under 5 minutes. Granted, I was on a mountain bike and pulling a 2-seater Burley with my 27+ pound baby riding along. But maybe 5 minutes is okay. It surely sounds fast.

However, those STP riders we saw finishing in 10 hours were averaging 20mph or 3 minute miles. That's a pretty good clip and to sustain that for such a long period? Amazing. I also can't help thinking that some people actually run one mile faster than I can bike it. Wow. I think my neighbor down the street is one of them and maybe J.P.'s spouse. Yowzers.

recovery run

Last week I ran a half marathon on July 4th and the next day went out for a short 3.25 miles with one of my dogs. It's called a recovery run. They are meant to be shorter in distance, slower in speed and they provide a great stretch following a big effort. I felt amazing on this recovery run. Every part of my body felt really strong and I felt like I could run forever. It was the first time I had run the day following a race, but definitely something I will do again.

This morning's run was also a recovery run of sorts, but not the same as last week. This morning's run was 2 miles and felt very slow. It was work. This recovery run though wasn't the day following a big running effort. Instead, it was the day after a bike ride so I'm not sure if that's really a recovery run. Different muscles and all, you know?

I took my 14mo son out yesterday afternoon for a 10 mile bike ride. I hadn't pulled the bicycle trailer before and it really wasn't bad except for hills. One climb in particular was pretty steep. In fact, the ADA signage posted at the bottom of the hill indicated the grade to be greater than 12%. Gears were shifting and my heart was pumping, but I pulled him up that hill. That was work in the 2:30pm sun.

Using those different muscles yesterday made the run this morning tough and it was only a 10 mile ride! This weekend is the Seattle to Portland Bicycle Classic. Two hundred miles. On a bicycle. I've known people who've done it in the past and my neighbor is riding it this year. Two hundred miles. On a bicycle. Color me impressed.

Foot Traffic Flat Half Marathon

This morning I ran the Flat Half Marathon out at Sauvie Island. I ran this in 2003 but it was a much smaller race that year. This year's event included a full marathon as well as a half marathon for walkers. Friends and I ran the half marathon. I knew it was going to be a good race for everyone and that there would be many PRs. I think every one of us got a PR today. The weather was perfect for running and the course is super flat.

I haven't seen official chip times yet, but by my watch I finished in 1:54:40 (in 2003, I finished in 2:32 -- full sun and a hot day made for slow conditions!). Not a huge distance PR for me (I finished the Race for the Roses Half Marathon in April this year around 1:57), but it's still a PR and I'm happy to have run under the 1:55 mark. Maybe next time I'll go under 1:50. I knew my friends would all finish somewhere around 1:45 to 1:50 so I had planned to stay with them as long as I could, but they were ahead of me after half a mile. I passed the 4 mile mark in 33 minutes and knew I needed to slow it down. The 7 mile mark was passed in 58 minutes flat. Not slow enough. I knew there was no way I could maintain that pace and after mile 10 I began to incorporate some short walk breaks. It was a tough finish, but it felt awesome knowing I had a new half marathon PR. Also, the plus to finishing after all your friends is that everyone is there waiting for you!

M and our little guy were at the finish (along with other spouses and babies) and we all sat in the grass and ate some island strawberry shortcake. It was a great way to stretch, catch my breath and enjoy the start of a nice 4th of July day.

This run ends my streak of races this year. Since the baby was born last May, I have run a 10K, a 15K, four half marathons and a full marathon. My times have greatly improved over the last year and though I plan to continue running in the coming months, my mileage will likely decrease. I'm playing things by ear, but I have no other races planned at this point for 2006. Just lots of good easy runs for awhile...

[ETA: Official chip time of 1:54:21 for an average mile of 8:43. I finished #161 out of 506 total females and #35 out of 107 in my age group. I'm very pleased.]