End of High school, Sanity can begin.

Well, clearly I have been slacking on keeping this updated, but now that I have a fancy new Mac laptop of my own, my future of blogging is looking up!
My track season ended, with some positive things, and some not so much, but overall, loved the season, and saw great improvement in my attitude towards working hard on the track, even if I was never the fastest. Broke 6:00 minute mile!! Which was a goal. and also ran a 13:03 Two-mile at county. (I believe that was the number). I never officially broke 13, except with a translated 3000m that I ran in Oregon. Good thing I am headed north next year!!
This summer, I am going to run a next hard ten weeks of training preferably 6 days a week with running, and some biking on some days in addition (to get ready for Car-less college Dana). I am looking forward to training with my team in McMinnville, Or for Linfield! Accepting that it will be more difficult than I have ever done, but ready for the challenge.
Enjoy the summer, as I will.
I will post something more interesting, and maybe inspiring soon.
-Dana

Sometimes you get excited.

The track season is nearing. Some say they've been waiting months for this season to arrive. I couldn't say I felt the same way. I missed Cross Country, and I wish it was year round, so I could keep running 5Ks! But I know that track will help me. Speed Speed Speed. Not a natural talented speeder, I have frustrations with doing speed work, although that seems counter-productive if you think about it. If it is not natural, all the more necessary speed work is!
My coach JASON is back! And I couldn't be happier. I know he will help me speed, because he is an expert.  A quote he once said, "It's not who can run the longest, it's who can run the fastest." Although, I'd like to say I could beat a fair amount of people in a 10K or a half marathon, that I wouldn't beat in a 800M, Jason is right. A person wins a race with the speed. The person who crosses the finish line FIRST. So here I go, ready for the track season. With goals. I am prepared to succeed. I wish for nothing else.
Also, thank you Jason for sharing me this video, it was inspiring, and it didn't hurt that it uses one of my favorite songs. :) click here!Joan Benoit winning marathon

The story of a running miracle. STATE.

November 19, 2011
North Coast Sections. My last race ever for my high school running. I was so happy with my county time and place, I almost didn't have a goal for sections! Besides I knew I wanted to end my season and HS career on a good note. Well, it turned out that was in the plans.
My coach John Zinselmeir was unable to travel to Hayward because he broke his collar bone and was not advised to travel in long car rides. :( I was sad because he is my inspirational voice for all the races. My parents came! Because we were going to Santa Barbara for thanksgiving anyways so it was convenient for us. The weather was cold, but no rain! We were happy for that, very different than last year, which was ALL rain and yucky mud... Bang, the gun goes off and within the first 400m Maria, Alysia, Brenna and I are all pretty close together. That was fun. Within the first mile or so I proceeded to pass all of them. I continued to feel very focused and positive. I heard Amber say to me with about 800m left, "Dana, you are right on pace, you are doing great, just believe in yourself." It helped me get up the hill and I ran a 21:13 Three mile getting 27th place overall! I was very happy. and very tired. I couldn't take my timing chips off my shoes by myself, some stranger helped me. Thank you Stranger. Then I saw Carmen, she got 10th OVERALL! "I might be going to state!" She said. I got tears of happiness just for her. I was ecstatic. Even at that moment, everything felt like a dream. Wow. Carmen is maybe going to state!!
   I was so happy it was over.  All I had to do was watch the boys. Kevin and Jon wanted to go to state and had a good chance for the opportunity. I was so nervous and excited for them. Jonny ran a FABULOUS race, with PRing by a lot. You could tell the whole race he was running with no result but success. He never hesitated or stopped believing in himself. He got 10th overall, and just had to patiently wait to hear the results. HE ENDED UP BEING THE 2nd INDIVIDUAL TO QUALIFY FOR STATE. Only boy from Humboldt County!!
We headed to the girls awards for Carmen because we since them figured out that she was moving on. As they listed off individuals headed to state, Carmen's name wasn't called... Confusion set in. WHAT HAPPENED. I walked sullenly back to the rest of my team. (I was somewhere else trying to take a picture of Carmen). Amber walked away to look at results to figure out what happened, and she comes back and there is some chatter.  Everything starts feeling like a dream of some sort.  I look back at Jon, and he says, "I think you guys got third. What if you guys got third? Did you guys get third place?" I did not know what to say or feel. what? WHAT?! What does this mean? This is crazy! The announcer begins to list off the order of team placement. They get to 4th place fast and still not one McKinleyville muttered. WHAT. Did we get disqualified? What is going on? "And our third place team, they did not participate last year (as a team) will be going on to the State Championships from McKinleyville!" TOTAL SHOCK. A moment full of overwhelming emotions and joy. That was one of the first times I remember bursting into tears of happiness, and I guess shock as well. When something that unexpected and amazing happens, sometimes your body does not know how to respond. It was mind-blowing. Tears and laughter. It felt like forever soaking up the moment. The announcer then says, "Clearly this was unexpected" Yes, yes it was.
  What a beautiful moment I hope to never forget because moments like that remind you why you work so hard. someday it will all be worth it. you will be rewarded. I may not get a moment like that one for a long time, but it will last me joy for a long time.

  Did I mention I LOVE my Cross Country team? Our team deserved this glory.

cold, wet, windy happiness

 
The finish line with the two Eureka girls that I ran with the whole time. (Shaking hands with girl who beat me).

The Humboldt-Del Norte County Championships were yesterday with a real Fall storm upon us. The temperature, with wind chill, was high 30s, low 40s, with plenty of wet air.  The Varsity Girls ran at 2, turning into 2:20, so I had a lot of the day to think and ponder the race ahead of me.  Following, Coach Amber's request I refused to have any negative thoughts come into my mind.  The only real thoughts going through my mind, was "You have nothing to lose." Meaning, there is NO reason to not put everything I had out there for the race.  I wanted to redemption from last year.  It was my last chance.

First mile, I started fast, 6:52.  I knew it was fast, but I felt good, and I continued needing to pass people on the horrible, one-lane path. I was jumping into the wet grass to get around girls.  I felt like a jerk, but I needed to get by.  During the 2nd mile, a pack of three formed. Two Eureka girls and I were working together, an experience I haven't done a lot.  Many races I've had I am mostly running alone in the second and third mile.  Occasionally with some passing, but no working off each other! I've seen the guys do that many times, so it was very exciting to try out. Because that is what racing is about, right?! The Eureka girls, did not try to pass me or mess up theirs or my pace at all... We merely just worked together. I don't remember breathing hard.  2nd mile I was at 14:14, I slowed some, but still felt strong.  

At the last 400M, the path full of slippery mud, one of the Eureka girls passed me, I held off Hannah, my continuous rival of the season.  This was only the 2nd time me beating her though! I finished 11th place, the best I have done all season. My goal last year, was to get top 7, I got 11th and was unhappy.  My goal this year was to get top 15, I got 11th and was EXTREMELY happy. The competition this year was a lot harder, and I PR'ed the 3.2 mile course by just over 30 seconds.

Something I would like to share with you.

My cross-country coach, John Zinselmeir, once told me, “Setbacks can serve as fuel to fire you up and motivate you to be relentless in pursuit of your next running goal.  Success does breed success.  It motivates you to go for more.  Setbacks do, too.  Sometimes more so than successes.”  In school, one may learn how to solve a quadratic equation, analyze literature and how to dissect a pig.  However, distance running has educated, formed, and aided in the person I am today by giving me a method to approach my life.

            Running is an incredibly energy-consuming sport, which motivates me every day, using as much mental energy as physical.  I consider myself a mentally strong person, yet running has given me another opportunity to test that strength and continue to build my character, elevating my goals and expectations.  Many use life as a chance to race to the finish line, to accomplish as much as possible, or to be better than others.  Athletes choose to run cross-country as a way to display their competitive life-style and finish ahead of others.  Running has shown me a technique to improve my speed, physical strength and become the best runner I can be, but it also has shown me a way to live my life in such a way that does not always get me first place.

            Stress builds as I live a life of competition with the pressure to succeed in school and my personal expectations and standards.  As my senior year approached, I could not focus on what was in front of me, and I continued putting energy into thinking about everything that must be accomplished and how I could succeed at the top instead of the task in front of me.  Frustration set in as I saw the future as a big disappointment and I could not focus on the “now”.  As a runner, energy is needed.  As a runner eating and sleeping habits affects the way you run.  As a runner, the way I live is with the dedication and commitment for each race.  I am also a student.  I am also a musician.  Energy must be focused in order to be efficient, and as my senior year began, my energy was spread out in all directions, causing inefficiency.  As my running times slowed, disappointment crept into my daily life.  I took a step back and realized what was stopping me; focus.  Expectations and responsibilities were placed on my shoulders, but trying to balance that during a cross-country race only weighed me down. Becoming a competitive runner showed how living in the moment is the most successful tool to being efficient and getting the most out of every activity.  Winning does not always help you improve or succeed.  The end result does not have to be pretty.  What matters is where it takes you.  Setbacks show me techniques to improve and fuel the drive to excel, eliminating what held me back.

Santa Rosa Invitational

Today was the Santa Rosa meet at Spring Lake. What a beautiful place. And a beautiful day! I slept surprisingly well last night in the hotel, and was excited to compete. I knew the course well as I raced it last year as well as last night we ran the course as a team. We had a nice dinner at Olive Garden and all ate too much, of course.

This event is very fun to watch because of the amount of schools there and the environment is so happy and exciting. A steal drum solo band was playing and he sang with a beautiful voice.

My race went decent. I felt really fast in the first mile (This is only a two-mile course) I got to the first mile mark and someone yelled out:  7:20!! Hmmm. a lot slower than I felt. I didn't feel too tired-kind of fast, more like I was moving along quickly.  Ended the race at 14:41. So I had even mile-splits. I didn't feel down on myself, which was GOOD although I was not excited about my time either. I wonder if 100 miles more of running this summer could have made the difference in these two seasons. I am sure many factors play a role in the reason why improvement has not been as immediate as I have liked, although the 100 miles may play a role...

Life moves on and it was a very fun outing with our team. This year has a different feeling to it with the previous senior boys being gone and having a younger team in general. Spending two days with this new team has been very enjoyable and I really liked getting to know them all a little better. We may be a little too comfortable with each other at some points, ahh. But Life is good. I really care about every single team-mate on this year's team.
Go MACK.

Localvore

For the month of September, I, Dana Lester, and my parents Gary and Lauren Lester solemnly swear to eat one local meal a day. So far it has been fabulous. My mom bought a lot of local food at the Co-Op and we have lots of food from my garden in Fieldbrook and the garden here at home!
The Co-Op is doing a contest for this month, so my family decided to try it out. I am really excited and so far the food has been the best dinners I've had in years!
Today I made stuffed zucchini's and mom and dad make homemade noodles.
More on this later.

Time trials, lack of sleep, Schedule coming soon!

Summer is ending soon and the weather continues to be... well, foggy.
I am the middle of starting a college entrance essay focusing on, surprise surprise: RUNNING. It is difficult to start, but I have ideas and we will see how it turns out. I may even share it when I finish!
We ran our 3-mile time trial last Friday and although my time was in no way impressive I was not disappointed with the attempted effort and still make varsity. This year will be a different year and I am ready to work hard. I had been living off very little sleep from the two nights previous to the time trial, so once I start putting my body needs first, things will continue to feel better.
I have the schedule for this 2011 xc year and it will be put up here soon!

An Essay about a local runner.

This is an essay written about a local runner Ken Young, from Petrolia. Laura Cooskey, a good friend of mine & neighbor of Ken wrote this. I found this very inspiring to read, yet I think I will still stick with my precious weekend days off of running as the training gets more demanding!

This is a very interesting article and I highly recommend reading it! Thank you Laura!

When Ken Young returns from his afternoon run on July 6, 2010, he will become a member of the tiny top category of Running Streakers. The man will become a Legend-- one of the very few (increasing the membership from three to four) who have persevered to maintain a daily running streak for forty years.

Ken is listed by the USRSA as a 68-year-old Software Developer in Petrolia, California. And he himself agrees that labels such as Retired Atmospheric Sciences Professor, community volunteer, Buddhist, idealist promoting local self-sufficiency, and statistician-by-nature are acceptable (his love of numbers and service to the running community converge in his website for the Association of Road Racing Statisticians-- www.arrs.net -- which lists worldwide records in elite distance running for over 100,000 races and more than 30,000 runners). But, he says, "The only thing I really am, is a runner." Through thick and thin, illness and health, injury and wholeness, gorgeous weather and conditions from hell, he has run at least a mile daily-- and averaged 8.3 miles per day-- since July, 1970.

What makes him run? "Beating people racing. It really is a big motivation. Our local running club, Six Rivers, has a Grand Prix series, where you are classed into five-year age groups. Last year, nobody in the 65-70-year-old group ran the requisite six races, so all I needed to do was stumble through to be top in my category. But this year, a new guy entered the age group, and I have competition. It keeps me honest; I need to rest, train well, and run every day-- because I don't want him to beat me!" When he began running, Ken put in 15 miles a day. In 1969, he began to log over 2000 miles each calendar year, and has not backed off from that number; in 1970 he made running a daily commitment. "It's about setting and achieving goals-- I am very strong on discipline, which you need if you're going to do something like this. Everything in my day revolves around running. There is no structure to my life other than the discipline to get that run in."

Ken's original motivation for running was personal. "It provided connectivity in my life," he explains. "It's one of the few things I've done every day for 40 years. There have been days I haven't eaten or slept, so other than breathing... it's running. It ties all my life together."

As a lover of mathematics, Ken keeps a logbook noting daily, monthly, and yearly totals and averages, and readily reels off his numbers. By the end of 2009, Ken had run a total of 124,732.4 miles. For the past five years, the average has been about 2200 miles annually. "Right now I'm working on six miles a day, but the minimum to continue the streak would of course be the officially required one mile. I try to stay away from that minimum. But after 40 years, I am having to back off, let my body recover, and try to race better. My goal is 186 miles for May; I only did 156 in April. If I did 166.6 miles per month, or 5.5 per day, that would be 2000 in a year."

His milestones include a Boston Marathon where he achieved a PR of 2:25:41 (32nd in the race, which got him a Boston Medal). Ken's 40-mile record is 4:08:31 on the track; he broke the previous U.S. track record for that distance, which was held by Ted Corbitt, who ran for the U.S. in the 1952 Olympics Marathon. Ted's record of 4:35 was "not a slouch record; so I was pretty pleased with that one." At the time, in 1972, Ken was the ninth-fastest performer in the world for 40 miles.

In 2001, Ken passed the 30-year mark for the longest span of time winning ultra-marathons. On the 16th of May, 1971, he won his first, a 30-mile track race, at 3:11:57, and about 9 years ago (3 Nov 2001), he ran in the Freshwater to Bridgeville (Humboldt County, California) 40-mile ultra-marathon. It was here that he damaged his muscles to an extent still felt today.

The price of such success is, of course, a lot of pain and a lot of running in the rain. The question, "What were your three most challenging days in sticking to your daily streak regimen?" elicits such memories. "Early in the '70s, I had a stomach flu. I remember trying to figure out how I was going to get the run in between visits to the bathroom. You feel a little better just after losing it... I would lie down, get dressed in bed, get to the bathroom, and have to repeat the lie-down breaks between nausea attacks. Once I got running, I felt a little better, and managed to get my three miles done-- my minimum at the time. By the time I got back, I felt sick again, so I went back to bed."

In October of 2003, Ken suffered a major injury while running. He puts it plainly: "I was a klutz; I tripped and fell!" He fell onto his hands and broke both wrists into a nightmare of tiny-bone fractures and crumbles. Since he only had another quarter-mile left to get in his minimum (the one time he only went the single mile), he ran on to a nearby restaurant, where they called the local doctor, who drove him into town, an hour and a half away, to the hospital. Surgery could not be done immediately, so Ken returned home, but not until after midnight, and next day resumed his running with the broken wrists, putting in 1.1 miles at 5 a.m. He had the complex operation later that morning (Day 2), managed to get home by 5 p.m., and on the third day again fit in his 1.1-mile run. "The hardest were Days 2 and 3; every step hurt because of the wrists. I have steel plates in each wrist because of that misadventure."

"But there have been days more difficult than that," Ken confides. "One day all my muscles were giving me fits. They got to the point where they bound my legs up so badly I had trouble putting one foot in front of the other. It took forty minutes to go one and a quarter miles!" But, needless to say, he went. "I thought that I would not even be able to run one step, let alone a mile. My leg muscles and knees were killing me. I found that I could run up and down (lift a leg and let it down) and that I could do this so that I was not in contact with the ground at one point in each 'stride.' By leaning forward, I could actually advance the 'lead' leg by about six inches. In race walking, a requirement is to maintain ground contact at all times, i.e., no 'lifting.' Since I was 'lifting,' I concluded that I was NOT walking and hence, was managing some form of 'running,' as in jogging very slowly."

His tenacity sometimes provided for humorous rather than painful situations: One time on a three-hour layover in Osaka, he was unable to leave the airport without the hassle of clearing customs again. So he found an open area to run around and estimated distance run by the time taken, managing to do his three miles. He ran thirty or forty laps around, chatting with the Japanese, who were amused by the crazy antics of the gai jin. Foreigners aren't expected to conform to Japanese standards, so nobody was offended. Another airport, this one in Atlanta, Georgia, on a 3 a.m. layover, saw him and his wife of the time running 10-minute miles on the underground walkway connecting concourses, while the security camera tracked them and a loudspeaker repeated, "No jogging in the tramway, no jogging in...." Finally they headed up to the main level, where they were quizzed by security and asked to produce their ID's and tickets.

Carrying on as Ken does at the age of 68 requires an enviable basic level of health. Ken maintains a pure diet. "If I can't ID where my food came from, I don't eat it. I like whole foods-- fresh real foods." As founder of his community's annual all-local-foods potluck, and living in an area where year-round gardening is possible and widely practiced, he generally has an easy time finding such foods-- often from his own yard. There are a couple of exceptions: "I do like mixed nuts, especially pecans; and a favorite snack is V-8 and pecans. I eat saltines before running to
absorb stomach acid and have something in my stomach while running that will not cause problems."

As far as supplements go, he takes Vitamins A, the B's (especially important: megadoses of niacin, which aside from general health and energy, is recently credited with curing, i.e. reversing the effects of, Alzheimer's), C, D, E, and calcium and magnesium. He also ingests the spice Turmeric every day. It's an anti-inflammatory he swears by (it is also known as a preventative for Alzheimer's Disease). He never takes Advil or other pharmaceuticals, and never even aspirin. Nor does he take any energy supplements before a run, or anything specifically to rebuild damaged tissue, other than the Turmeric. He uses DMSO topically as an anti-inflammatory rub, and is a firm believer in its benefits.

Ken eschews yoga, as he once torqued his joints in that practice, and is not of a temperament to do anything passive that takes the time yoga seems to require. He does stretch regularly and for the past year and a half has undergone trigger-point therapy twice a month. That's where the practitioner "presses like hell on the knots." His recent path to health is basically working toward a return to smooth functioning after the ultra-marathon of 2001, where he "trashed" his legs; all the muscles were torn up. He is still recovering from this, nine years later. Running was a torture for most of the decade, though walking didn't seem to hurt. "The Bridgeville 40-mile was probably the last straw in a long series of abuses to the muscles. It was a month or so after this race that I started having great difficulty moving my legs to be able to run a ten-minute mile. Now that I understand what the problem is, I can see how that Bridgeville run contributed. Basically, virtually every muscle in my legs has multiple knots (semi-permanent spasms) which shorten the muscles, making it difficult to stride out. Walking was fine because I didn't have to stretch the muscles as much. The therapy is to work out the knots from the hips to the toes."

But this January, his right leg was freed up, and between his recently more measured approach and temporarily decreased distance/time expectations, and the trigger-point therapy, he anticipates gradually being completely released from tightness in the near future. "My therapist is now working on basics, rather than simply addressing acute issues. It will be several more sessions before I am rebuilt, and then I plan on maintenance once a month to keep the same thing from happening again."

Ken describes his daily running ritual thus: "I usually walk over to the Post Office in the early afternoon; come home and stretch for less than a half hour, then go run. I come home and eat some V-8 and pecans, and apply the rolling pin to work out the knots. But I won't do that forever; it's just a temporary solution."

Such a running ritual is one of the only regular occurrences in a life pulled in many different directions by community service obligations and an active, alert social and spiritual conscience. Ken enjoys his reputation as a nitpicking statistician, an old curmudgeon ready to correct your figures, who stops at nothing to achieve his competitive goals. But anyone who knows him sees that his motivations manage to serve both his own growth and that of his community, be it the local economy and culture, the international running community, or the community of souls known as humanity. We are lucky to have him here in Petrolia.

~by neighbor Laura Cooskey, who knows Ken through his activity with the Mattole Grange, the Mattole Valley Historical Society, the Mattole Self-Sufficiency Project, the Mattole Valley Community Center, etc.

Tim Brownlow 10K

Tim Brownlow 10K

This weekend was the weekend of the half marathon I did last year and the weekend of Outside Lands Music Festival that I wanted to attend as well. I ended up doing neither, but today I ran the Tim Brownlow memorial 10K run in Ferndale that was a lot of fun. I won my age group 15-19 and won a pair of socks :) My time was 51:04 and many people were discussing the distance, most were saying it was 6.4 or 6.5 miles. I am pretty happy with my time, and I feel ready for cross country to start TOMORROW!
Scott Pinske won the 10K by minutes.
Yesterday, along with the half marathon, there was a 3 mile race that Carmen and Alysia (both Cross teammates) ran. They both had impressive times, and this looks like a season of some good potential for our girls team! Also, Jason Lewis won the half marathon 2nd year in a row!!

"Family Dynamics"

Your team is not unlike having a family. You don't chose who is on your team, who leads the team, or who coaches the team. I am lucky. (Lucky in regards to both my real family and my running family). I did not chose my coach. I did not chose who decides to run. But, instead, I was given more than what I could have asked for. I am so happy I have coaches who understand and love what they do. It encourages me to be the best I can be, for myself. Running takes commitment; and to have coaches that are willing to go on "Long Runs" with me because I would not be able to make it without them, is something special. A coach who is willing to meet me early and help me with my personal speed workouts. My coaches run along side of me, literally. On my run this morning, I discussed some of my concerns or anxiety of the upcoming season with my coach, Amber. Already, some of those concerns have faded and I am feeling excited for this season and willing to be tough, and knowing I am familiar with the courses we will run this year. I also enjoy having so many friends on the Cross Country team, and gaining that closeness with all of them as we huff and puff together in practice and in races. It is a closeness you cannot really make any other way. I thank my Coaches, who are always willing to run with me and talk to me and encourage me to run. I need them almost as much as you need a family. Thank you Amber, John and Jason <3

P.S. I am getting my watch in the mail today!! FINALLY.

Inspiration and Injury

This summer has been a different one. Not bad. Not great. But different.
With one week left before official cross country practice starts, I do not know what to think. I feel ready, I feel fit (except maybe the lack of some ab work :/), I feel scared. I am nervous for the season upcoming. I want it to be successful and happy. and CONFIDENT. Last year's season was incredible. it was my first season of Cross Country and I was getting top 10 in the league for every race! It was great. County didn't end the season with a bang nor did Sections, but I moved on and was okay with it and the season as a whole was good. I just hoping for the same this year. I am hoping I can work to the max in the workouts and not let negative thoughts tear me down. The girls team may be decent this year, and I look forward to see our success.
A few weeks ago, I messed up my leg falling off a skateboard trying to skate with a different leg forward. Smart, I know. I strained a muscle in my left leg and it isn't a burden while I run currently after giving it a weeks rest. We will see how I feel while I continue to run. This season I am hoping will be the best and will be filled with success.
While I was in Santa Barbara in July, I got to run in two fun races. Reef and Run was on Tuesday and there were not very many people running, and I got first woman and 4th overall! I was pretty happy with my 5K time. I also won a sandwich coupon in the raffle :) On Wednesday I ran in the Night Moves 5K and felt pretty good and had a similar time. It was fun running while my sister did the swim.
The half marathon is coming up... and I am debating if I should run it or not... It is the Saturday before practice starts and the timing isn't perfect and mentally, I do not know how well I will feel doing it. There are some pros and cons I have to weigh out, but for now I am leaning on not running it. I will like to run a half during the winter maybe, because I really enjoy training for that distance and will miss not doing it.
Summer is looking gloomy up here in the foggy Humboldt :( But I enjoyed our backpack to Redwood creek this summer.
and the part on Inspiration, I am looking for some! Let me know. any good recipes, ideas about running, websites to check out, etc.

Summer Running, Half training

There was a 4th of July Race today that went relatively well! It was on the same course as my Cross Country county race was, so that didn't bring back GOOD memories... at all. But I ran well for being tired from a long run yesterday.
Yesterday I ran a fun run with Jason, and it ended up being a little longer than we expected! Almost missed my ride to Ferndale because we went half hour longer than we wanted! It was through the logging roads by my house and it was a lot of fun... Today went well, and one of my track running partners beat me at the end, with her fast kick that she does well, and I DO NOT. I was really happy for her though, because I know she will enjoy cross country for the first time next year.
I have ran 39 miles the past 7 days, so that makes me happy. I am finally feeling up for some real mileage and feeling good and eating well. I am hoping to get some more 9 and 10 mile runs into my schedule and keep feeling good and running fast on Mondays.
HAPPY FOURTH OF JULY

Can't take the heat

My track season ended on a hot note. Santa Rosa track was heated up as I started the 3200M at 12:30pm. The heat of the day. It did not go well being 40 seconds off my PR.
Taking a week off of training, and starting half marathon training SOON!
Can't wait!

New PRs. Less luck in Workouts..

Fortuna Meet: One mile: 6:13. Two mile: 13:09!! DOUBLE PR! That was a good meet! Not too much rain...
Chico Meet: One mile: 6:11. Two mile: 13:37. Two mile was NOT a good run, although Chico invite was a lot of fun. Our boys team did really well. 7th out of 50 teams! Our girls are doing well also! 24th out of 50.

Recap of last two months

Again, here I go apologizing for not updating this. Here goes for the last two months...
First off, all my club races are shown on the website 6rrc.com . The results are there as well as pictures. My track information is available on athletic.net .
On March 13, I ran in the Foggy Bottoms race in ferndale. The 10 mile race, and got 24th place overall, 6th woman, and first in my age group! My time was 1:21, around 8:11 pace. It was pouring rain, and ridiculous wind at some points, but still was really happy with my time. A good length of race also! I ran the first half with my Cross Country coach, Amber.

On March 26, I went to London for 10 days. It was a blast, but trying to run there was less ideal. So much smog, which of course I am not used to! And less sleep and food didn't help either. I did get in TWO runs about 5-6 miles long, and did some indoor biking in the gym in my hotel as well.

Since I've been home, I have had my first 2 track meets of the year. The first one was 3 days after I returns to the states and I was still pretty tired and somewhat stressed about all the make-up work for school... Also, I hadn't done any fast running in a WHILE.
Eureka Meet:
1 mile: 6:15. Last year's PR was 6:21 on the county meet. Already improvement. :)
It felt great knowing I hadn't lost too much for going to London, and made me excited for the rest of the year!
2 mile: 13:39. Last year's PR was 13:43 on the county meet as well. All that previous year of running is paying off, even after missing two weeks of track workouts. Also, at this exact meet last year is where I qualified for the Chico Meet with a time of 13:50.

For our home meet, we had great weather! Sunny until the sun went down, it got a little chilly but not bad.
1 mile: 6:16.
2 mile: 13:15!!! A 24 second PR. Although I have missed many meets this year, I still am excited to see the rest of the season. This was a great race for me, I felt great the whole time and was consistent the whole time. 6:37 pace! Makes me excited for next years cross country season...

This weekend I did a race down in Honeydew where some friends live, so I decided to go there to visit them and maybe win a race!
I think about 40ish people signed up for the 5K, which I decided to do for more competition... I ran it in 22:27 and got 4th overall in the race. I was also the first woman! That was exciting even with how low key the race was. My time was pretty good and I enjoyed the race. I won a Bay Six running hat and a pretty hand-made ceramic medal/necklace!

I am looking forward to this summer to train for another half marathon and keep up the longer distance training but do some fast work too, to keep working on my speed.

Sprint Workout?

Very few people have been showing up to practice as it is vacation, and today only two people from the distance crew came.
Today, I ran a sprinter's workout. Which was half of what originally planned for the distance crew.
I was told to run it hard, and FAST.
500m, 400m, 300m, 200m, 100m with equal recovery as distance each time.
Speed is a very different thing.
Faster recovery time. I felt like I was working hard, but could keep doing repeated fast stuff for a longer time, because the running was so quick.
Sprinting is a different world.... that's for sure.

Speed.

It's vital to a good track season.
Today our workout given was 5x1200m repeats. My pace was a few seconds faster than what I performed at with the mile repeats.
I am trying to lengthen my stride some, although it is difficult because it takes that much more energy to do that, and try to hit a good time.
We did the first 3 1200 repeats, then finished with 2x800m at the same pace.
These sort of workouts are great because you really feel like you are improving and you really worked yourself to the point of exhaustion.
I felt the lack of energy throughout the day, but loved it!
Tomorrow, I am starting the day with a morning bike ride with a friend and then off for an easier run with the track team.
The nice weather is coming back! Is it here to stay?
Also, little Jaxon Lewis was born yesterday at 9:57! Congrats Jason & Doreen. :) A future track star for sure.

Foods that Fight Illness

from prevention.com

1. Yogurt

• Optimal dose: 2-6 ounce servings a day.

2. Oats and Barely

• Optimal dose: At least one in your 3 daily servings of whole grains.

3. Garlic

• Optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.

4. Fish

• Optimal dose: Two servings a week.

5. Chicken Soup

• Optimal dose: A bowl when you are not feeling well.

6. Tea (black or green)

• Optimal dose: Several cups daily.

7. Beef

• Optimal dose: One 3 ounce serving of lean beef provides about 30% of the daily value for zinc.

8. Sweet Potatoes

• Optimal dose: A half-cup serving.

9. Mushrooms.

• Optimal dose: At least 1/4 ounce a few times a day. Add to pasta sauce, saute with oil or add to eggs.
  

Confidence

My goal for the season that doesn't consist of a number or place.

Confidence.

Confidence in my running, and knowing I won't be number one, but I'll still be proud every time I finish a workout or race.
Confidence in my body, because it lets me run when I want.
Confidence in myself in order to make running the one thing that is always enjoyable and fun for me.

Mentality is a huge thing for running, and I've seen it in many runners, including myself, where the mental ability to do well breaks down, therefore your body responds in the same manner.
I do not want that to happen this track season.
My body will work hard along with my brain to stay on TRACK, (no pun intended).

Yesterday we ran 4x1 mile repeats with me averaging 7:03 miles. That is a fast time and a good start to the season, yet the whole time I was running, I was extremely frustrated with myself.

Increase the confidence, decrease the frustration.

First day of Official Track practice 2011

Of course it's raining.
We had the choice to run through the hallways of our high school or run in the rain.
The choice ended up being running 5-6 miles with Carmen.
Although it was chilly, I had a lot of fun.
Rain, Rain, Rain.
Just in time for track season.

Coaches are Gold

This was the last week of "Winter" training. Can you call it winter when we've had such beautiful weather?!
We ended it with a 3-mile time trial.
Not everyone is perfect.
And to say the least, I was disappointed in myself.
Since then, I have come to peace with myself.
I have all of track season to get fast, and I am miles (no pun intended) better than last year.
Jason, my track coach is a wonderful person.
He called me up Friday night and we talked for a long time about Motivation, being disappointed and improving from there, and running running and more running.
I really enjoyed talking to him, because he is always so encouraging and truthful.
I value the coaches I've been able to work with . They are gold to me.
Jason also told me to think about my goals for the season.
My performance goal
and
my Achievement goal
Should I risk telling everyone and anyone?
The risk is worth it.
I want to break or tie a 6 minute mile.
Next blog will be the start of my Achievement goal.
I will continue to add to it until I get there...

Are We Born to Run?

This is a great running video a friend showed me.
I really enjoyed everything he talked about.
It fascinated me.
Although I am not about to take off my shoes and start running barefoot, the latest craze, he has maybe interesting ideas and facts!
Check it out.

Running Quotes

"Run like hell and get the agony over with."
--Clarence DeMar

Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
--Lou Holtz

Do a little more each day than you think you possibly can.
-Lowell Thomas


"Running is a mental sport...and we're all insane!"
-Les Brown

it's beginging to look a lot like Track season!

The wind has started up.
The sun is shining more.
The sun is in the sky longer.
Track season is arriving!

My run today was very fun.
A solo run, which is a nice change to do every once in awhile.
I didn't want to do a route I knew the distance of because all those routes have been well run.
I decided to take a tour of west-most McKineyville.
About 7-7.5 miles.

AND NO STOMACH PROBLEMS!!! NADA!!!!!!!
HIPP HIP HORRAAYYYYYYYYY!!!
"Life is good" as John Z would say.

Life ain't always beautiful.

Running has always been fun enjoyable and pain free for the most part.
This winter training season was a little dissappointing for me for many reasons.
Life got the best of me, and when you don't make specific times to run during the day, it won't happen. I got runs in 3 days a week sometimes 4... It's good I was out there at all, better than this time last year... Although I always wanted to run more.
In these past few weeks I've been taking anti-biotics which promise not to effect your energy although they do effect my running performance. I have beeen having runs where I can barely finish because my stomach wants to fall off. Although it has been extremely frusterating, I hope it was the anti-biotics to blame. Because I am now off them and expecting less stomach issues.

I have high hopes for track season. It will be interesting to see how it is running 8 laps around the track compared to being spoiled with scenery during cross country season.
A fast mile time and maybe going to sections this year would be cool.

The clam beach 8.75 mile run was a lot of fun minus the bloody heel. Had a decent time but nothing fast or noteworthy.

Time on the computer seems less and less as I am constanty reminded of my loneley blog by a supportive friend who claims to check it everyday.

I hope to get back into writing on this often. Until next time!

Fish Hatchery Run

Cross Season over-- on to better races!

Today was the first club race I could really RACE being that I had no cross country race in the way or workout coming up I needed to rest for. So for the last run of year 2010, I raced the four mile. Mile one-- 6:51, Mile two-- 14:10, slowed down to a more reasonable pace! Mile 3-- 21:30. I BEAT MY SECTIONS TIME. WOW... by thirty seconds.( Shows how bad that sections race really was..) and finally ended 28:56! An average of 7:15 miles. I was really happy with my time and coming in 24th out of 68.. Almost was 2nd woman.. but got passed at the end.. oh well. I loved that race!
Feels good to get back into running. A colder kind of running being that its winter. But I look forward to keeping up the miles and adding cycle class in also...

Arcata Bottoms JOG

John Zinsel and I

Racing Pictures

Arcata Friend: Claire :)

Long time.

Well I am back.. finally.
It's been awhile since I've updated my blog, and saying 'I've been busy' isn't really much of an excuse.. being that I'm always busy.. I guess I just haven't been inspired too much to add anything onto this.
Well, Cross Country season is over! It was a success and I enjoyed all of it. Didn't end with a fabulous PR at sections or anything.. but I put the best effort I could. I got 42nd out of 120 or so people. I already can't wait until next year, with another whole year of running in me..
I am currently taking about a week or two off running. It hasn't been too bad being that this is my Thanksgiving Break, so I am busy doing other stuff and my schedule is different anyways. I've gone on a few walks and hikes but no running yet.. I will get back into running at least three days a week and trying to get the Cycle class with my parents.
I am really excited for track and to see what I can do...

PEARL JAM

If I had to pick one band to go see right now it would be Pearl Jam.
They are so talented, and I just can't get enough of their music.
I highly suggest listening to this song: "The End"

Clam Beach Shuffle. I shuffled along

Talking with my bud JohnZ

Why did I start with a long sleeve black shirt?

See Amber? I am barely running. :)

Just to be able to win my circuit for 6 Rivers Running Club, I ran/jogged the Clam Beach Shuffle. It was a 5 mile run on the beach. Pretty fun just to get out there and have no expectations at all for myself besides just to finish. Driving there, it was misting quite hard. It let up during the run and even got a little sunny.
Only one more Club race left until I have completed my 6 races for my circuit!

Hiller Park 5K

As I sit by the computer eating the biggest apple I've never seen I am surprised that I have time to even write on my blog! Well here I am. (The picture doesn't compare to how big it really is.)
The apple I recieved from my coach. She gave them to our team for doing so well at Clam Beach. :)
Today was another league meet. It was our home meet and I am bummed that we didn't have more supporters out there. Thank you so much for everyone that did show up. <3
It was officially a 5K race. I got 9th overall almost getting beat by my good friend Claire who runs for Arcata. She surprised me with her speed. We were running right with each other for over half the race. Her right at my heels. It sure kept me from slowing down! I ran a 21:45. I PR for me, as I've only ran a few 5Ks this season. The other being in Stanford with a slower time. I was happy with my race, besides getting cut off a million times at the start and having to sprint to the front again. But everything is good! This season is looking good. Getting that top 7 will be tough but we'll see how everything goes down...
-Dana

CLAM BEACH INVITATIONAL!

20:41 3 Mile. Second place overall in Varsity Girls. :)
Both JV and Varsity Boys won as a team!
What a fun race. all on the beach.

Will Update soon

I still haven't wrote about the stanford race or anything much on here yet.
I promise I will soon.
I also have a lot of pictures to share..

1st league meet

At Del Norte;
mid 70s. way hot compared to what I have been used to running in.
Got 8th overall: 20:13 for 2.8mile.
more on running later!
school work is getting the best of me!
-Dana
here's results for my races so far:
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=970

Santa Rosa Viking Opener

Traveling to Santa Rosa was a blast. The Viking Opener was a big race, different than a humboldt county race.
Probably not my favorite run although the course was beautiful, the weather was just how I like it not cold but practically raining. I ran a 14:13 officially. I thought I could run faster, but I did what I did. I never felt like I was really owning my pace. Oh well, I have the rest of the season!
And I got in the paper!

Life is Good

Some Days are just Hard

Hill Repeats:
6 x 220m hill
4 x 330 hill

I had a tough time today. Not sure if it was mental being that the last repeat I ran, I ran it 10 seconds faster than all the other ones.. But some days are just hard, but hill repeats are so helpful for you to be ready for a race.

On another topic, I play the Oboe. I found I hilarious website for Oboeists which I'm sure that anyone who reads this isn't.. but regardless it's Obohemia. Makes me laugh. I can't wait to show some comics to my stand partner!

1st Cross Country Race!

Not a perfectly measured course. Came out expecting a 5K. It was more than 3 miles but maybe not quite 3.1.
Got 7th place overall with a time of 21:04!!
It was the CR invitational... I felt bad at the end, so I couldn't really push.. but I am really happy with my time.
Some hills. But all managable and downhill to compensate.. Lots of grass, some trail and pavement.

Non-Runners Response to Running

The last two days I have gotten pretty funny reactions and comments as I run all around my small town of McKinleyville.
Yesterday on our 9 mile tempo run we passed man who asked "How many miles today?" Maria responds "9!"
"NINE?!?!" he asks. "WOW." That's incredible. I smiled and continued running. We had just started where we picked up the pace and we must have looked fresh.
I spent a lot of the rest of the run thinking about 1) how much energy that was coming out of me. I felt amazing! Maybe it was the moral support from that random man. Or maybe the power bar I ate at lunch. Regardless it was awesome. and 2) the responses I get from mainly classmates who think its just plain crazy to run more than three miles. It's funny telling them that I'm excited about running 6 miles that day.
A boy in my 6th period Marine Bio Class asks me as the period was almost over, "You running after school today?" I responded with my usual enthusiastic answer: "YES!!" He then says, "You make it sound like it's the best thing in the world." Well, it is. And I love it.
Today, while running our recovery run, only four miles a boy probably around 17 with black shirt and really baggy pants was walking down the street. He asks us, "Why are all you guys jogging?" I respond, "This is cross country! This is what we do!"
"Wow, that's hardcore. How far you guys goin today?"The boy asks. Maria responds, "Just four, because we ran 9 yesterday."
He then goes on to say something like how cool or maybe crazy we were. But all in a really positive attitude.
I guess maybe running is a little nutty.
:)

Life Getting Busier

The first week of school is over and in less than 24 hours the next week will start. Another week of cross country is behind me. Boy was it hard. The workout on Monday was 4x1.1 mile repeats each ending with a brutal hill. I ran with my coach John. It was the hardest workout I remember ever doing. On Wednesday I ran 9 miles with a negative split feeling GREAT the whole time. Friday morning I woke up with a cold. :( Today I am feeling a little bit better but not much.I can't wait until I have full energy back to run! On Friday I still went to Cross Country. We ran a tempo run running 4x 1 mile repeats along hammond trail. Each mile was supposed to be 30-40 seconds slower than our 3 mile time trial race pace. So I should be running 7:47-7:57 (my race pace was 7:17). The first mile I ran 7:42 minutes. Rested for two minutes, and took off for mile two. Mile two: 7:32 minutes. I didn't feel great. I could tell I was sick, but it wasn't hard. The third mile: 7:22 minutes. One more mile left: 7:31.

It was a good day because it wasn't such a speed workout.

Born To Run:

My coach let me barrow the audio CD of Born to Run. I am currently listening toit.It is so interesting! I just don't ever want to leave my room as I listen..

1st time trial

My time trial was 21:52 minutes for my three mile I ran in practice. With that time, I am the first girl on the team. Three girls made varsity. Maria, Brenna, and I. I am so excited for this season!

Recovering, Starting CC

I have had four days behind me since my race. I'm no longer sore. Still feel a weird sort of drained feeling, but I think it's getting better. It's the feeling of not sleeping. But I definitely have been sleeping. A lot.
Cross Country OFFICIAL practice started Monday! I was still recovering from Saturday, so I just ran an easy 6 miles. Tuesday, I just ran about 3-4. Easy. TODAY, we have hill repeats. We'll see how much my coaches want me to run.
I'm so excited for the season ahead. I will be racing about once a week.
I'll post my schedule up here soon!

POST RACE

Shirt!

Support Group!

Happy

Sister Love

So happy to have finished! But couldn't walk straight.

More photos from the race.

Climbing the killer hill.

Happy Runners!

Thanks Mom.

Thanks Amber. :)

The start: talking to John.

Best friends and supporters.

Happy John!

Love and Support

HOW COOL IS THAT? PREFONTAINE POSTER!

Thanks Katie. You are the best.

Thank you Dad, Katie, and Arrow for riding your bikes all around the course to see me. :) (and tyler who ran along). That was so great. Thank you Mom for being such a supportive mom. YOU ROCK.
Thank you Sister, Josh, and Jeni Sue for being at the end.
Thank you Amber for letting me beat you, and putting out the awesome signs for me.
and Thank Thank Thank Thank you JOHN ZINSELMEIR for keeping me pace. or above it at that matter! And chatting with me for the first 11 miles. :) It was SO nice to have someone to run with. even at the end we were "stride for stride" as my grandpa says: