Thursday, November 29, 2012

My Reverb12

It is almost December and time for reverb12.

What is reverb?  Started in 2010, 

 it was a daily writing practice that focused on examining the previous year and sending out reverberations for a positive year ahead.

So, the idea is, you get a prompt a day, and write and execute what the prompt is about-either on your blog, your journal, paint it, whatever.

I find this quite fun and refreshing to get these prompts in my email basket each morning.

Well, it's now developed into a rather free-form art, so I have cut and pasted various prompts from the last two years.  I won't be getting these in my in-box; perhaps I won't go in order, but close my eyes and stab a pencil into a line, and use that prompt for the day-that way it is a bit more spontaneous for me.

So feel free to use these prompts for yourself, and reflect about 2012 and reverb into 2013!

1. One Word (Written by Gwen Bell): Encapsulate the year 2012 in one word. Explain why you’re choosing that word. Now, imagine it’s one year from today, what would you like the word to be that captures 2013 for you?

2. Blog Find of the Year (Inspired by Gwen Bell): Share the love — which blog did you discover this year
3. What Matters Now (Inspired by Seth Godin): Think about the here and now. What matters most to you right now? How are you going to nurture what matters in during 2013?
4. Time: Time is a valuable resource. Did you spend 2012 wisely? What can you do to maximize your time during 2013?
5. Health: How did you treat your body this year? You only get this one vessel one time around. How will you treat your body next year?
6. Plan: What didn’t go according to plan this year?  How have you adjusted your plan as a result?  
7.  Action (Written by Scott Belsky):When it comes to aspirations, its not about ideas. It’s about making ideas happen. What’s your next step?
8. Listen: What song do you listen to to completely change your mood?
9. Appreciate (Written by Victoria Klein): What’s the one thing you have come to appreciate most in the past year? How do you express gratitude for it?
10.Lesson Learned (Written by Tara Weaver): What was the best thing you learned about yourself this past year? And how will you apply that lesson going forward?
11. Beyond Avoidance (Written by Jake Nickell): What should you have done this year but didn’t because you were too scared, worried, unsure, busy or otherwise deterred from doing? (Bonus: Will you do it?)
12.Achieve (Written by Tara Sophia Mohr): What’s the thing you most want to achieve next year? How do you imagine you’ll feel when you get it? Free? Happy? Complete? Blissful? Write that feeling down. Then, brainstorm 10 things you can do, or 10 new thoughts you can think, in order to experience that feeling today.
13. Photo (Written by Tracey Clark): Sift through all the photos of you from the past year. Choose one that best captures you; either who you are, or who you strive to be. Find the shot of you that is worth a thousand words. Share the image, who shot it, where, and what it best reveals about you.
14. When did you feel the most relaxed?

15. When did you cry?

16.  Letting Go (Inspired by Alice Bradley): What do you need to let go of to move forward in 2013?

17.  Who was important to you?
18. Where did you spend money?
19. When were you most scared?
20. Friends: Begin to percolate a plan for “My friends day out in 2013”, tell us what you envision
21. Who did you miss?
22. When did you take the easy way?
23. What was the most beautiful scenic place you saw in 2012?
24. Did you learn something new about the world in 2012? What was it?
25.  What was your favorite Christmas present?
26. What new thought, idea or action have you taken this year that gave you a true sense of freedom?
27. Surprise: What event touched you in 2011 in an unexpected way?  
28. What are 13 things your life doesn’t need in 2013? How will you go about eliminating them? How will getting rid of these 13 things change your life?
29. Prompt: Everything’s OK. What was the best moment that could serve as proof that everything is going to be alright? And how will you incorporate that discovery into the year ahead?
30.One Goal: If you could only do one thing in 2013, but do it very well to perfection, what would it be?
31 Where do you hope to be on Jan 1, 2014?

Wednesday, November 28, 2012


The trail goddess goes to the track..

Well, not for a speed workout, just a few turns around the track.

32 turns in all, for 8 miles.

The high school track is right by the river, and it was a windy but sunny day.

So for half a lap I was warm; then I would hit the wind and be pretty cold for a  half lap.

Warm-cold-warm-cold-warm-cold-well you get the idea.

NO I do not count laps; that's what the Garmin is there for. 

I did change directions at 4 miles and reversed on the track, getting warm and cold in a different direction.

Hamstrings were a big tight, but I've run completely flat for the last three days.

I'm getting used to the steady, daily running.  I am kind of impressed that I have been running solid 40+ mile weeks (last week was 59 miles) without any (major)  aches and pains.  My "old" impression was, whenever I got up to around 50+ miles running, "something" would start to hurt.  But I am consistently running six days a week, and so far have been able to absorb the training.  I really like that.

I have also been using a recovery drink after each workout these days too, I don't remember if I have mentioned this.  I used to just use Recoverite, from Hammer Nutrition, after a long effort-like a 14+ mile run. Now I am using a recovery drink daily.  I used up all my Recoverite, and now I am using "Ultragen" from First Endurance.  Both the Hammer and First Endurance products work for me, but the "Cappacino" flavor from First Endurance wins the flavor front, hands down.  It makes quite a tasty drink post run!

I think having the recovery drink is helping quite a bit with the increase in the running schedule, so if you have only been using the recovery product on long runs, like me before,  you might want to experiment and see if that helps after each workout. 

Tuesday, November 27, 2012

Reverb 2012

I first learned, and participated in reverb 10.

Reverb it was a daily writing practice that focused on examining the previous year and sending out reverberations for a positive year ahead. It was originally founded by Gwen Bell and last year she was joined by Cali and Kaileen in hosting it. Shortly after sending out my tweet an email popped up in my inbox. Because I’d participated in Reverb last year I was on the mailing list. In short, the email said that there would be no Reverb this year as the hosts are in a very different place in their lives right now. It also gave tips for hosting your own Reverb. 

I had all good intentions on participating  in Reverb11, with prompts generated from other writers/bloggers/tweeters.

But then December4-the Hardrock Lottery occurred-and all thoughts of reflection and reverberations were pretty much slammed out of my  head for December. I couldn't wrap my head around anything last December.

This year December will be a much calmer month. I'm not entering the HR lottery (promised husband I wouldn't go to HR in 2013, so I didn't even enter the lottery) so I don't see any big surprises coming my way.

I am looking forward to another homegrown year of Reverb12.  I haven't found much blogging or posting on anyone with prompts yet for the month, although I did sign up for a newsletter for prompts, I haven't gotten any notification yet.

So I have cobbled together prompts from other bloggers from previous years. If, when I copied and pasted, I will keep the credit to where I believe the prompt came from. Others, many, will not. If I use your prompt and you want credit, please just let me know.

Treadmill Day Two

I know this is an oxymoron, but  I had a good treadmill run.

Who knew??????

Today's run was brought to you courtesy of a new reality TV show I found:

Farm Kings

Join the King Family of Freedom Farms as they battle the elements - and each other - to provide the Pittsburgh region with the very freshest produce possible.

Don't judge. Some of you watch Real Housewifes and Tosh 2.0.   I like to look at young farmer guys with their shirts off.  Ok, they don't even have their shirts off in most of the episode.

Okay, one episode and the start of another got me through 7 miles on the tread.

One of my issues on the tread is  I don't really start out very fast on it.  This morning, I started out walking-always good to warm up-but I cranked up the incline.  That got my leg turnover working better.  I then cover up the display, except for the MPH button.  I would then increase the speed by one .1 speed.  If it seemed too much, I backed down, then held it, then increased.

I uncovered the display and found I was at 5 miles already! Woohooo! Then I got all confused-was I supposed to go 7 or 8 miles?  Hmmm, I was pretty sure it was 7-heck, I'm almost done!

Best treadmill run I've had....since who knows when.

The husband came back into the house when I was almost done, I was happy to hear he bagged an eight point buck (the reason I'm running inside this week!) so there is fresh venison on the menu!!!

Monday, November 26, 2012

Treadmill Season

The trail goddess goes to the treadmill, for one week only!

It's deer gun season here in Ohio. It is just safer to stay out of the woods and the roads here in prime deer hunting land.

This was the first time the German Shepherd pup saw the mommy on the treadmill.  She did bug me for about one mile or so, I had to keep swatting her and yelling at her.  Hopefully the novelty will wear off for tomorrow.

I kept trying to think of all the positives while on "my run"-I wasn't cold, I didn't have to wear alot of clothes, uh, I wasn't cold,  I got to watch cool trash TV (not sure that's a positive).

Oh well.  At least I have a treadmill, I've got a tool to use to get through some miles.  5 miles done for the day!

Sunday, November 25, 2012

Mill Creek Park Run

I  haven't run with another human since the YUTC..way back in September. My solo runs were just that.  Although I think I am a pretty solitary person, all this "aloneness" was getting to me.

There has been plenty of group runs and events going on, but none seemed to fit my schedule.  I was having some FOMO going on.

I had a FB invite to a run up north, about a 1.5 hour drive. It sounded..okay.Then I thought, shoot, I would rather drive a 1/2 hour more over to Mill Creek Park and run with closer friends.

Slim came out and ran with me.  We ran up to Rocky Ridge, then took the traditional URINEO Loop...except we didn't run the Big Bear Spur.   Got lots of club management chatter complete, some plans for the future, and random trail gossip.

It was a beautiful afternoon, the sun came out, the sky was actually blue. Good time on the trails.

Saturday, November 24, 2012

First Snow!

The schedule called for 8 miles today.

I decided to run my usual 6.4 mile loop, with some out and backs to add in the required mileage.

Scooter wasn't at his house.  I got up the hill, where the Gump Dogs live, and they didn't seem to be home either.  I took a right, to add the out and back.  The Garmin died promptly as I began my run, so I wasn't sure how much to run down the road this way.

I thought I would return at the ..bloodhound in the road ahead.   The dog was barking wildly at me.  Now what was the odds there was another bloodhound in the neighborhood?  I was pretty sure it was Scooter.

"Hi Scooter where you been?" I shouted. He stopped barking and ran wildly right at  me, overjoyed that I knew his name!!  I had to stop running and defend myself as Scooter-very good naturedly-jumped and bumped all over me.  "All right Scooter, I have to get going. But don't follow, I got to go by the Gump Dogs."

Scooter followed for a short distance, trotting next to me, bumping into me, and generally just trying to trip me.  He did stop and faded into his woods as I got nearer to the Gump Dogs territory;  it appears they are know and respect their various boundaries.

The Gump Dogs were nowhere to be seen.

Two miles later, the hunters in blaze orange were in high visibility, about 8 or 10 of them at the barn.  I see them every winter; I don't know whether they are hunting birds or rabbits.  I always feel self-conscious when I see them and wish I had run with some blaze orange on myself (although I am running right down the middle of a dirt road.)

Speaking of clothing, I purchased another merino wool shirt.  I heart merino wool. I think I will just buy the rest of all my clothes as merino wool.  It's soft, it's warm.  This one is a nice stripe;  I can wear it running, or I could wear it to work or to a restaurant!

First snowfall of the fall, it won't be the last.  It was also quite windy.  Of course, when we went out to lunch just one hour or so after my run, why does it seem so much colder then?  It's hard to believe I was out there running in it!

Thursday, November 22, 2012

Thanksgiving Turkey Trot

I ran a  Turkey Trot today.

I have not ran a Turkey Trot since I was a road runner..let me consult to see when I ran that Turkey Trot in 2003!!!   That was a 5 miler, and I ran it in an average pace of 9.13 get out!!

I hope I can run this 5K in 9.13 per mile!

I ran the 5k in 27.08. My Garmin said 28.10 so that's where my splits come from. 2.6 mile warmup, almost timed it right, only had to wait about ten minutes before we started. Splits: Mile 1 9.00 Mile 2 8.59 Mile 3 8;26 0.2 0.44 Negative split the whole race! I should have picked up the pace more, earlier, at the beginning of mile 3, but I'm a 5k newby. Happy with the effort and had fun.

Friday, November 16, 2012

Enjoy the Day

Everything is fine here. I saw this and just wanted to share.  Enjoy your day. Don't put things off.

Thursday, November 15, 2012

It's Beaujolais Noveau Day!

Yes it is that third weekend in November, where the Beaujolais Noveau wine, newly bottled, is released and rushed to drinking establishments all over the globe!

This young red wine bottled just 6-8 weeks after the grapes are hand-picked.

More BN facts:

The first Nouveau vintage was released in 1951, making this the 60th anniversary edition. Beaujolais Nouveau was originally the wine of the vineyard workers, consumed to celebrate the end of harvest and giving them a first taste of the new vintage. By law, Beaujolais grapes must be harvested by hand and grown on individual, free standing vines in the region of Burgundy.

Our little store (which is actually the local liquor store) actually had the BN in stock.

More interesting, he had sold almost a case of it before we arrived at noon! There are other wine drinkers in the area, who knew? 

The husband and I went out for lunch, then bought the wine, then came home.  It was so nice and sunny out I decided to get that run in before uncorking the bottle.

Don't eat a Reuben sandwich and fries and then go run one hour later. That sandwich sat like a rock and I got to burp up all the tastiness during the run.  Other than dragging my 4 lb lunch around with me, it was a fabulous SUNNY run.

Then we uncorked the wine.

Tasting notes:  Fruity. Very fruity.  Well, it's a 2012.   It was a typical BN, kind of sweet, reminiscent of a Lambrusco.  There's a reason I drink this once a year.

But hey, having a full day to celebrate the unveiling of a 2012 harvest, what's wrong with that? 


Monday, November 12, 2012

Rain Run

I made it to mile 10 before the rain started.  Then I stopped listening to podcasts, and just turned on a music playlist, and stuck the Zune into a plastic baggie.

I had a fifteen miler on the agenda, and I went down some roads I have not run on in over a year.

I met some new dogs.  There were two huge handsome Rottweilers-in a nice fenced in yard.  I felt much safer saying hello to them with that fence between us.

It had already been a windy run.  But the rain started coming down, and now it was blowing sideways at me. I did have a rain jacket tied around my waist, but as the temperature was sixty degrees, I was really warm. 
I  only had five miles to go and figured as long as I was moving, I wouldn't get chilled.

The hamstrings started to tighten up after so many road miles. But I got the miles in, a pretty decent run, through some nice farmland.

Thursday, November 8, 2012

Buck Run

This big guy was just at the start of the trail.  Meaning he was right by the Lodge and in the "no hunting" zone. Smart guy..At least a six point buck, maybe eight.  His rack curved way out from his head, very symmetric.

I made sure not to get too near.  Rutting season has begun and the males get very aggressive.

14 miles on the calendar today.  It is both funny and sad that a run in the daylight is now considered "a treat".

And a trail meander is even more so of a treat.

I followed the Bigfoot 50K route backwards, then hopped over to follow the Purple Bridle Trail.  I was curious to see whether the mileage in my head was accurate (I've run all over these trails for the last few years.) 

Garmin confirmed my estimates.  I then took off down the Yellow Hiking Trail, a one mile loop.  That spun me back out at the campground road, and I figured 2-3 miles back to the Lodge on the first green, then purple, then Bigfoot route.

14.5 miles, not a bad guesstimate.  The first 9 miles were good, and I was pretty slow the last 4, probably due to being so exuberant in the first 9 miles, leaping over logs and such!

The next three days are working...and running.  I've tried to get all my gear and food ready to go, to keep to my training schedule.  This is kind of a little test for me.  I usually "take off" the weekend when I have to work. Now I am not.  It will be interesting to see whether this was more mind over matter.

Wednesday, November 7, 2012

Peaceful Run

When you get to run in the daylight AND it's sunny, it's a double bonus.

Today was a 5 mile run. I wanted to do it on more of the dirt road to keep the wear and tear off my body.

I went down Yellow Water Road, which descends into the creek bottom, where Yellow Water Creek is, then I climb back up on the other side of the valley, then back again.  So it's pretty hilly.

And so quiet on this road.  There are no houses on this road.  There is one lane to a hunting cabin, and there is one other hunting camper permanently ensconced on this road.  The road is not maintained October through May, hence it is more like a trail than a road.  When muddy, I would recommend 4-Wheel Drive to get up the road.

Despite doing exactly what I said I wanted to avoid doing-two runs back to back, that's exactly what I did. I ran last night at 545 pm, and then  this morning at 715 am.  With the work schedule, it's inevitable.

I did start using my Recoverite.  I had a serving promptly after running last night, and I drank a serving this morning once I returned.  I am also going to eat well today.

So I will see how I feel later today after work, hopefully I will not have the same crash and burn effect I had last week after these back to back runs.

Tuesday, November 6, 2012

Hard as a Rock

 Today was a progressive run. Meaning run each mile a little faster than the next.  Meaning, negative split the run.

The weather was quite nice out today, sunny and warmish.

Although at 545 pm, with the sun going down, it wasn't quite so nice then, at 42 Degrees.

As I changed clothes at the trailhead, in the cold, I thought "time to go to work."   This was my time to work, my time to work the plan.

Lap 1  11.11
Lap 2 11.12
Lap 3 10.46
Lap 4 10.26
Lap 5 9.41
Lap 6  8.42

6 miles in 1.02!!!

A wee bit hard to guage pace in the dark. And a bit hard to do also, run each mile faster than the last.  I kept thinking I was increasing the pace,but glancing at the Garmin..hmm nope.

I increased the effort and felt like I was-actually I was- sprinting most of that last mile.

6 miles beeped out at me and I stopped.  Gasped for air, walked across the bridge.  Glanced at  Garmin. 6miles in 1.02.

AC-DC's "Hard as a Rock" came onto my Zune.  I did a little impromptu dancing down the trail. Dang, I felt good.  Endorphins flowed. 

Very good run.

Sunday, November 4, 2012

Big Foot Loop

My friend bailed on me for the Salt Fork run today, so I went out solo.

It was a quiet day at the park, seemed like just me and one boater out on the water.

I got the new Mountain Masochists out of the closet.  I had purchased these in the summer, but have not worn them yet.  This 10 mile loop seemed like a good time to test them out.

 It was a good run out there.  I was a bit tired on the run.  I ran six days this past week, and I think my legs and body are still just absorbing this increase.

There was a race on this loop yesterday and I was expecting big mud.   Although it rained for most of the week, there really were not big patches of mud.  Our area has been in a drought and the water was pretty much absorbed by Mother Earth.

In one area on the Purple Bridle Loop, the derecho storm of late June had downed trees.  Some of the downed trees lay in a portion of trail that was big mud pits, so the new trail blazed around it is actually better, not a mud pit at all.  Sometimes the natural landscaping takes care of itself.

I could feel my bronchioles just a bit as I finished up, I had a little bit of an asthmatic cough.   The humidity is decreasing along with the temperature. I guess it is time to break out the inhaler for the winter running.  I was kind of hoping that since my breathing was fine in CO in the altitude, it wasn't going to be an issue any longer.  I am going to be pro active and careful with this!

Saturday, November 3, 2012

Trail Time

I had six miles on the agenda today.

I elected to go to Salt Fork State Park.   There was a "10 Mile Challenge" Race taking place on the Bigfoot 50K loop, so I started out my run in a different location, where I start out on a deer trail, then hop onto the Purple Bridle Trail.

Oh, I was so happy to be on trails again, after a week of road running!

The trails were in pretty good shape too.  Despite a week of mostly rain,the trails had not much traffic on them.  The footing was good.

The racers had all  exited the trail before I got to the portion that they had used.  I was happy to see no trash on the trail.

It was good to be back on trail.  As I came up the blue hiking trail, I was startled to see, on the opposite hillside, so many trees uprooted from the June derecho.  With most of the leaves gone, it's easy to see the power of the winds from the summer.

I'm planning on running the Bigfoot Loop tomorrow, so it was good to see the trails in such good shape. A great rejuvenating run for  me!

Friday, November 2, 2012

Road Mileage

I ran 5 miles last night, on the flat asphalt biking trail, then got up early this morning, out the door at 6am and ran six more on the roads around the house.

I paid for those 11 miles a bit today, at work, where I stand all day. My left knee hurt for awhile, and then it travelled into my left adductor muscle.  I hope to get trail miles in this weekend.

Everyone has heard the NYC Marathon was cancelled.  I believe it was the right call but on the WRONG DAY.  Very poor judgement on NYRR and the Mayor's Office.  I do agree wholeheartedly with this statement:

"we would not want a cloud to hang over the race or its participants..."

It's very tough to have a race yanked out from under you, I do empathize with all the runners who were so looking forward to this.  Maybe they can find another race this weekend, and then they can return and run the ING NYC 2013 Marathon without any misgivings or trepidation.

Thursday, November 1, 2012

Emergency Socks

The schedule called for 5 miles after work today.

As I was returning to work from lunch, I had the thought "hey did I pack socks?"

Tights, bra, shirt, jacket, gloves, running shoes, check.  But no socks.

My duffel bag has four little zippered pockets.  I remembered stashing some socks in a side pocket.    But were they still there?

Score!  Socks were there!!

Even though I was just whipped from working all day, the run did not go badly.  Second bonus was it was still daylight out, and third bonus was it was not raining!

Time to restock the duffel bag!