Cascade 1/2 Marathon - Flat and Fast with a Chance of Snow

Flat and fast, that's the starting description for the Cascade Half Marathon held Jan. 15th.  Then nature adds some extra fun just to make it all a bit more challenging.

In 2011, it was rain and high winds (...and for Gimpy running past the turn around and a shoe lace coming untied about a mile to go in the 10K race resulted in a 51:02 (8:12/mile).

I still can imagine that shoe lace flopping around in the wind, hoping I didn't step on it and fall flat on my face.

Near Turner, OR

This year I bumped up to the half and there was near freezing temperatures, a light snow, and some slushy / icy road patches which made for some occasional poor traction and slippery sections.  And of course, even with double tied knots, my shoe lace came untied.

Heading over to the race I thought, uh-oh, looks like slip and slide running.  Fortunately, the temperature stayed above freezing and only light snow fell during part of the run.  While traction wasn't the best for the run I was still thankful the wind in the last two miles wasn't as high as the previous year.  However, it still slowed me in the last couple of miles, much like last year.






This year the Rosling trio, Mike, Tonya, and Kristin, showed up and kicked some major Cascade butt.  Way to go!!!

Ultimately, I Gotta thank Eric "Daddy Long Legs" Jensen for the time challenges at the Cascade Half Marathon.  While I regret not getting my 1:46:15 for the Block 15 invite, I did get my PR, so I'm still pretty stoked with the training plan Coach Rosling's got me on.  Thank you sir, much appreciated.

I'm still not sure if I will make it to Block 15 in Corvallis, but I still gotta give three huge thumbs up to Mike, Kristin, and Tonya Rosling for some great running at the Cascade 1/2 Marathon.  Major motivations all the way around.

I went into the race with a couple of goals:

1. Finish in 1:46:15 or better (After party at Block 15)
   
2. Don't let Kristin "Smilin" Rosling pass me in the last mile
   
3. Finish with a PR
   
4. Finish with a smile
   

Goal 1, not so good, just short of half the miles met the 8:10/mile pace I needed.
Goal 2, Kristin started out smilin' and fast.  My come from behind strategy work to the extent I started from behind and stayed there for the duration of the race.  Hmmm! New strategy in order.  I may need to revert to the time handicap for both Mike and Kristin.  I'm beginning to suspect some kind of running super gene in this family.
Goal 3, Happily I did get a PR.  I've ran six (6) Half Marathons since 2007. 

04/29/2007:  1:49:18 (Eugene Half)
05/03/2009:  2:05:38 (Eugene Half)
10/10/2010:  2:13:06 (Portland Half)
09/10/2011:  2:15:30 (Heart Health Trail Half)
09/18/2011:  1:54:00 (Champoeg Half) - Beat by Smilin' Kristin
11/05/2011:  1:59:22 (Silver Falls Half) - Beat by Smilin' Kristin
01/15/2012:  1:48:57 (Cascade Half)    - Beat by Smilin' Kristin - [Urghhh 3 for 3]

Goal 4, always finish with a smile

I was hoping for 8:00'-8:10'/mile for most of the run.  So how did Gimpy do:

Mile #  Time 
1          7:52 Yippee!!
2          7:55 Yippee!!
3          8:12 Close
4          8:27 (8:07) shoe lace tying - Urggh lost some momentum- triple knots next time
5          8:17 Not so good
6          8:12 Better, got a gel down - but no water to wash it down
7          8:08 Better still after turn around and into light wind
8          8:29 Holy smokes what happened here, was this the slushy section or did I slow down for water.
9          8:21 Not good enough, was trying to reel the Smilin' lady in, BUT!!!
10        8:14 Better
11        8:24 Crudite: Wind and legs against me
12        8:29 Cattle crap: Wind and legs against me
13        8:32 Rattlesnake spittle: Wind and legs against me
13.1     7:08 Push hard, nice!! Why couldn't I do this earlier.
Final Time: 1:48:57

In general, I'm pretty happy with the results and the training to date.   Might just head on over to Block 15 for a beer with Eric and the gang to salute the Rosling's.

Best part, at least I didn't run past the turn around and I also noticed I just missed catching Bret Henry. (1:48:15).  Bret's beat me big time at Mount Hood 50M and a number of other races.  He's also finished Waldo 100K, another race goal I've got my sights on this year.

Perhaps these are good signs for the future.

Either way let's go Gimpy, Time to run!!!

Running Rewards - Natures Beauty

One of the rewards of running the night shift...

Near the top of Powderhouse Trail...

2011, All Done! 2012, Let's Go Gimpy, Time to Run!

I have really had a lot of fun running in Oregon this last year.

In reflection, 2011 included 1500+ running miles, a bunch of extra hills, and continue to receive some great training advice from Coach Rosling,  The motivation and encouragement from "Pain Train", "Daddy Long Legs" Jensen, and Tonya was much appreciated. In addition, I appreciated all the race directors, volunteers, family, and friends who kept me motivated this year.  The Run Wild Team in particular is awesome, I always feel welcome at those training runs and races.

Keep your eyes peeled, you never know!

I got beat a couple times by Smilin' Kristin Rosling at the Champoeg half and again at Silver Falls half, that's teachin' me some lessons about finishing strong.  The "Guam Bomb" beat me regularly most of the year and I only started to feel like I could compete with him late in the year.  Gene and I got to enjoy getting passed by the Smilin' Rosling first hand with about a mile to go.  Getting beat, is not all bad.  It turns out those races were some of my favorite runs.

Here's some 2011 memorable runs - Some I hadn't planned to run, but that gave me some new running confidence and experiences.  Others planned, but provided lessons unexpected, with a peek at some 2012 options:

1) Hagg Lake 25K - (Tougher than it looks with the mud and all the little up/down hills), but I'm bumping up to the 50K in 2012 for twice the fun.

2) St Patrick's Irish Heritage weekend runs with family (10K Eugene (Sat) / 15K Portland (Sun) - back to back, fun to see the costumes and Irish Setters dressed in green in PDX).  I haven't decided whether I'll run these this year, with all the other runs planned (Need to get in some long runs +20 miles).

3) Peterson Ridge 20M - (Best trail run east of the Cascades I've done, re-learned to run with a cramp - slows you down, but it doesn't have to ruin the run!), Gimpy's bumping up to 40M in 2012.

4) Forest Park 50K (Most satisfying redemption), but switching to McDonald Forest 50K in 2012

5) Gotta feel good about the improvement in my half marathon time at Pacific Crest Duathlon.  I gain a lot of satisfaction out of my tag team with my Brother-in-Law (Joe Rothery) - Ultra-biker extraordinaire.  Hope you get those knees healed up for 2012.

6) Mount Hood 50M (Had two of my top 10 best training runs training for this race, Gimpy's 1st 50miler, first time I felt the OMG! I'm glad I'm done relief!, and appreciation award for my sister Darlene hiking me to the finish).  This will be a repeat for 2012 to see if I can break 11 hours and qualify for Western States 100M.

They used to run over there (Wow!) and back!

7) Santiam and XDog Mt Hood Scrambles (Scrambles are just plain fun!!) - Not sure what'll happen in the 2012 scramble world.

8) Flagline 50K (Highest altitude just get 'er done run), hope to do Waldo 100K in 2012.

9) Autumn Leaves 50M (2nd 50 miler - flat course, but confidence booster once I got under 10 hours).  Probably not re-running this one, as they've removed it as a Western States 100M qualifier for 2012).

10) Multiple runs with Coach Rosling and Derek, I always run faster when I'm running with Speedy.  Derek has shown lots of heart and he just keeps on running.  I like it when my running game is raised to a higher level.

Eric and Mike beatin' it to top of Mary's Peak

Derek up at Dimple Hill

2012 is looking challenging and I've signed up for some new runs while including a few repeats to see how much I can improve from last year.

First runs in 2012 - Capitol Mile (6:47), Hangover run (14:57)

More pics and clips at this link for Hangover Run:

Run Wild Adventures - Hangover Run Images-Clips

Happy New Year! Now let's go Gimpy, Time to Run!!!

Mary's Peak Trail Run - Day after Christmas Gift

Thought I'd post a couple of photo's from today's day after Christmas run with Eric Jensen and Mike Rosling up Mary's Peak.  This was a good run for me, especially at this time of year.  I feel like I'm a little ahead of where I was last year for training miles, but I was definitely feeling the quads after I got done with this run.  Of course, Eric and Mike beat me back to the truck.

I wished we could have got Gene and William up the trail too.  I'm sure William and Mike will be doing a double or triple sometime soon.  Gene the trail is looking good, lots of roots, rocks, and well a bit foggy, but still got some good views in near the top.

Eric and Mike leaving me in the dust (Snow)  - Dec 26, 2011

Coach Rosling (#1 to top of Mary's Peak - Dec 26, 2011)

The final time for me was something like 3 hours and 16 minutes up and back to the North Ridge Trail Head Parking area.  I couldn't find my time from May 2011, but there was a lot of snow back then and we didn't do nearly this many miles.  So this is my new bench mark to beat next time.  Maybe a Mary's Peak Double in 2012.

Gimpy (#2 to top of Mary's Peak - Dec. 26, 2011)

Thanks Eric and Mike, fun run...

Hope we get back up there soon...

No Western States 100M, No Swan Song, and I ain't no bump on a log neither

The Western States lottery (2012) and raffle selections (2013) are done for now and it looks like a lot of good runners were selected with at least 8-9 running to represent Oregon.  However no 'Gimpy' McKay on the list to toe the line in June 2012.

Oh well, thanks to the Rosling and Jensen families for being so supportive before/during/after the selection process, maybe next year...  The quiche' and fresh fruit was delicious!!!

So what's a 100 miler worth relative to goal setting and accomplishments.  For now, I need to regroup and prep a new set of running goals...

A couple options:
1) Complete the Oregon Trail Series (Tough, but possible with extra miles)
Hagg Lake (50K)
Peterson Ridge (40M)
McDonald Forest (50K)
Siskyou Out N Back (50K)
Mount Hood (50M)
Waldo (100K)
McKenzie River (50K)
Flagline (50K)

2) Run a Marathon or two (I'd like to go sub-4hrs and ultimately <3:30 for a Boston qualifier):
Timberline Marathon
Foot Traffic Flat Marathon
Victoria Marathon
Silver Falls Marathon

3) Specific Goals:
=>Re-qualify for WS100 2013
     a) Run a 100K in under 14 hours
     b) Run Mt Hood PCT 50 in under 11 hours
=>Run a sub-4:00 Marathon(s)
     a) Victoria Marathon
     b) Other??

4) Stretch Goal:
=>Throw caution to the wind and run the Plain100 (Scary for sure, depends on how I feel after 100K)
=>Beat the "Weiner Dog"

So while I still need to figure out what additional runs Gimpy will do in 2012, I know it's not the end of my running and I won't just be sitting around.  When I ran Peterson Ridge 20M last year, I thought the run might be over when I got a cramp at mile 8-9.  I ended up slowing my pace, regrouped, and finished one of my more memorable running experiences.  I think that's how Gimpy see's the lottery for Western States, it's just a little cramp, now I need to adjust my pace, regroup, and just keep moving.

I took this picture of a swan at Cline Falls near Redmond before the 2011 Peterson Ridge run.  It made me think about the phrase last "Swan Song".  So, even though I didn't get into Western States, it's not my last running experience.  In fact, I have many more running adventures to go.  So in fact, it's NOT my last "Swan Song".

"Swan song" is a metaphorical phrase for a final gesture, effort, or performance given just before death or retirement.  (Reference from Wikipedia)








...and since I like to run and try new adventures, I won't be a bump on a log either.

So with a little advice and reflection...  I should be back on the trail in no time.

I'll probably consult Team Rosling on this one...

Not a "Bump on a Log" either

Until then, Let's Go Gimpy, Time to Run...

Shellburg Falls - Sunny with a Chance of Fun

The Shellburg Falls Trail Run is not a super competitive event for Gimpy, but since I started running trails last year I get a chance to compare my times over similar courses.  I was hoping to do a little better this year on this somewhat hilly course since I'd started running a lot more hills over the last year.  I'm also hoping to run the entire RunWildAdventures series this year, if possible.

I woke up a little late for the drive up to Shellburg Falls, but was able to make up some time and got to the race start early enough to see William, Mike, and Gene, do the packet pickup, and still get a little warm up run before start of the race.

Carmen at PDX, returning home

The reason I got a late start was that Carmen, my wife and partner for a little over 31 years, had just gotten back from a three (3) month vacation/family reunion in the Philippines the running logistics are getting more interesting.  I was pretty happy to see her and wanted to give her  a chance to hangout with the kids before heading home.

Andrew, Carmen, and Amber

We decided to hang out with the younglings, (Amber and Andrew), before driving back to Albany.  We went to Blitz's Sports Pub for dinner and then to my sons apartment about a block away to wait my daughter.  We didn't get home until about 1AM and it was close to 2AM before I snagged a few hours of sleep and then headed out with a delayed start to the run around 730AM.


Carmen's not big into running or into being cold so she decided to stay home and catch some sleep while I drove up for the run.  But, she supports my running addictions and I hoped to be back home before she got up.






Shellburg Falls is a pretty cool area and even though I've lived in Oregon most of my life, I'd only learned about the place the last year when I started running trails.  It's similar to Silver Falls Recreation Area, but not as developed.  There are still a lot of nice trails to run, hike, and bike on, but can be hard to find if you don't know about it.

Upon arrival at Shellburg Falls I noticed my arch foe "The Weiner Dog" in pre-race form.  He looked good and I was a little nervous that he was running the race.  However, I was hoping I'd get a little competition and find out how my hill climbing would pay off.

Shellburg Falls Trail Run

Shellburg Falls Final Time

The race went well, I think,  compared to last year:

Mile #     2010            2011
1             8:53             9:18
2           10:48           10:30
3           16:20           14:52
4           10:36           10:09
5           10:39           10:10
6             9:04           11:00
6.9        13:17               -
6.5           -                 8:09
Final      1:14:49       1:10:37
 
Overall the course was shorter than 2010, but matched the inaugural 2009 run course, which I didn't get a chance to run.

I think I did better in the first 3 - 4 miles where the course is the same as last year.  I tried to stay with Gene who took off pretty fast and I only caught him briefly while he went over the first bridge, where I'd decided to  take the creek route.

There is always a queue going over that bridge and the wet feet are only a minor inconvenience for a few steps before you forget about them on the next somewhat rocky uphill section.  I was trying not to save anything for the stairs after the falls or the big hill that I knew was coming, but my legs still felt a little heavy going up the first little climb to the falls.

I do think the latter part of the course might have been tougher last year mostly because of the added distance and a hillier trail section before popping back onto the road for the finish.

Gene pulled ahead of me again right after the first bridge and I lost sight of him as we headed up the trail and I kicked into Gimpy gear from here to just before going under Shellburg Falls.  I had no idea where my "Weiner Dog" challenger was, but I was going to push as hard as I could because I didn't think he was in front of me at this point.  Ultimately, I held him off until the steep hill climb where he passed me like I was standing still.  I tried to stay with the little "Weiner Dog" as best I could, but those short little legs are faster than you might think.  This is also where I spotted William "The Sasquatch".  Thanks for the high five William, it gave me a boost along with following that little four legged critter that ultimately helped me increase my pace enough to pass Gene on the same uphill section.

Once we got to the top of the "Walking" hill I lost sight of both Weiner (ahead of me) and Gene (Behind me).  Now I had my mind worry about keeping my pace up to stay ahead of Gene and glancing ahead to see if I could find Weiner.  I managed to stay ahead of Gene who finished close in 1:12 and some change.

Nice run, Gene!!!

Weiner dog beat me by almost four minutes (Dang!!!).  I'd like to say part of that was because I got behind someone who was faster than me on the uphills, but slower than me on the downhills.  The last mile or so is downhill and I tried a couple times to pass, but he wasn't having any of it and every time I'd just about pass there was a switchback or the trail narrowed.  Well so much for my excuses, I'll have to take a few more chances next time.

I'm still not sure I'd have caught the "Weiner".  Nice run "Weiner Dog", errggghhh!!! Until next year!!!

Also note worthy, Mike Rosling finished a strong 3rd and had a nice run time of 49:57, just breaking 50 minutes and a 7:20 average mile pace.  Wow, way to go speedy Gonzales.

Mike and I had a good 8 mile run on Wednesday at Cardwell Hill and then the Fitton hill loop, I'm now convinced those good training runs before a race can pay off sometimes.

Well, I'm looking forward to a good running year in 2012 and can't wait 'til next year...

Until then gotta few more days before the Western States 100 drawing, raffle, and many more miles on the trails.





Until then, Let's Go Gimpy!!! Time to Run!!!

'Alea iacia est' - The Die has been Cast

Young Will Rosling High-5 at Lap 7
(Autumn Leaves 50M)

Young Mr Rosling
Pacing me through Lap 7 of 8
(Autumn Leaves 50M)

'To finish is grand to run is bliss' --- That's how I felt at Autumn Leaves this year.

This was my qualifier to start the next round of ultra running distances.  With a sub-eleven hour qualifier I will try for Western States 100 mile run or equivalent.

On 11/10/11 @ 09:00AM: I sent in my WS100 raffle application for the 2013 100 mile run (Last year I bought a few tickets and didn't get selected).  Mike Rosling got selected and ran in 2011 to a great finish.

On 11/12/11 @ 12:03AM: I registered for the 2012 Western States 100 Mile Lottery.  I think I just missed being one of the first ten (10) to register, but only because the raffle winners were already listed.  I guess I was a little excited and I know I will be a anxiously awaiting the lottery results on December 10th.

On 11/12/11 @ 1420PM: There are already over 490 runners registered for the lottery to be held December 10th.  So it looks like even though my odds are going down for getting into Western States easily, my level of commitment to run a race of this distance has increased.

Rubicon River in N. Italy



Gimpy's Rubicon River



I woke up this morning with lottery and raffle applications submitted and was thinking,

"The die is cast" for the next chapter in my running adventures.  When I looked up this reference I discovered it came from a something Julius Caesar had said as he crossed the Rubicon River in Italy on his way to Pompey.

The phrase 'Alea iacia est', as I understand it from wikipedia means essentially 'The die has been cast', as Caesar exclaimed after crossing the River Rubicon in Northern Italy on his way to Pompey in 49BC.

It turns out there is also a Rubicon River on the middle fork of the America River very near where the Western States trail crossing occurs on the way to Auburn and the finish line.  It seems coincidental, but highly auspicious to me.

Note: I do not intend to realize the ultimate fate of Caesar, but that crossing of the Rubicon holds a significant turning point in my attempts to conquer the 100 mile ultrarunning barrier.

So here I go, I'm planning on tapering down the mileage for some fall and winter trail runs.  Then sometime in December depending on the WS100 results and hopefully with some coaching help from Mike and William (Veteran 100 milers) I lay out the training schedule for a 2012/2013 100 miler.

Autumn Leaves 50M Finish (9 hrs 47 min)

Let's Go Gimpy, time to run!!! 

Credits:  Thanks to Mike Rosling for the photo's at Autumn Leaves.