Friday, October 2, 2015

Early tempo

My run started way before dawn today. It's homecoming, and that means working all day, then the parade, then the football game. No time for my run, except very early this morning.

My alarm blared at 4:30 a.m., and I managed to get up after just one hit of the snooze button. Not wanting the neighbors to see me running in front of my glowing Flash Point on Netflix while it was still dark out, I opened the garage doors just a bit for fresh, cool air.

It finally started to get light, and I opened the doors all the way.

Today's workout was 10 minutes easy, followed by 1 mile at tempo, 1 minute rest, 1 mile at tempo, 1 minute rest, 1 kilometer at tempo, 1 minute rest, 1 kilometer at tempo and then 10 minutes easy.

When I finished, this view greeted me out the garage door:
I sure wish my treadmill was on the other side of the garage so I could have watched that happen while running.

I showered and gathered all my homecoming gear, and then this was the view on my way out the door:
As always, the photos don't do it justice. But, it was gorgeous!

Happy Friday!! :)

Thursday, October 1, 2015

Talking to children about traumatic events

This was just sent to all Tigard-Tualatin School District staff: 

Talking to Children about Traumatic Events
Naomi Zikmund-Fisher
School Crisis Consultant

When violence, disaster or major accidents are in the news, it's often difficult to know what to say to your children. What follows are some general tips to help you help your children through whatever may be frightening them -- and you.

  if your kids are discussing it, you need to discuss it. If you don't, you send the message that it is too horrible to discuss, and sometimes what kids imagine is worse than the facts.
  Stick to the facts. After an event, there may be lots of rumors and unfounded information. Stick to what is known and say, "We don't know" for the questions that don't have answers. 

  Emphasize that the crisis event is a big deal because it is unusual. Kids don't have the perspective we do as adults.  Let them know that what makes the news is the rare, not the common. 

• Everyone deals with a crisis experience in his or her own way. Some kids don't want to talk about it and some kids do. Some kids may seem to be "inappropriate" in what they say. Respond to the feelings and not the content -- a kid who says, "That was so cool!" shouldn't be reprimanded. Just say, "I'm sure those people were really scared" or "I was scared when I heard about it."

  Children need you to model that it's okay to talk about the feelings.

  When the main facts and feelings have come out, it's time to get on with your regular routine. It is not healthy for anyone to continue to dwell on a crisis for an extended period of time.   Be mindful of the media flurry and monitor television time.

Short-term normal reactions include changes in appetite and sleep. It may also turn up in children's artwork and in conversations about other frightening or sad things they have experienced. All of these things should fade as time goes on. If they don't, you may wish to consult your pediatrician or someone in the mental health field.

No 26.2 this year

Back in June, Eryn and I kicked off our official Portland Marathon training with an 8-mile run along the Columbia River. We were attending a conference at the Red Lion Jantzen Beach and decided it was the perfect time - and beautiful location - to start our sister training.
It was supposed to be the start of a summer-long journey toward Eryn's first (and my fourth) 26.2 - sisters training together and running together for an experience of a lifetime.

But the very next day, Eryn was doing yard work and seriously tweaked her back. It knocked her out for way longer than she hoped, and an October marathon was no longer possible.

So we will not be running this year. HOWEVER, Eryn has since recovered - and graduated from physical therapy! - and is determined to keep that back strong and stay healthy so we can tackle it next year! Eryn's working her tail off to get back in running shape, sticking to a 10K training program with a couple races on the horizon. Then, it's time to work toward a winter half marathon. By late spring, she should be READY to restart that marathon training and nail it next October.

I'm really excited for this sister training - it's gonna be fun and hard and exhausting and exhilarating and all the things that come with 26.2 miles. Can't wait! :)

BUT - Brad IS running Portland this Sunday! It's his third full mary - so now we're tied! 

He trained so hard for Vancouver USA and nailed his time goal of 3:45. Since, he's been in maintenance mode. Life, work and a minor hammy injury have gotten in the way, so he's not worrying about a new PR for this one. Hopefully he'll just enjoy the amazing experience and have a wonderful time :)

Happy October!


Tuesday, September 29, 2015

South Sister, and a rescue (9/20/15)

Sean, Brad and I attempted South Sister quite a few years back on snow with skis for the fellas and snowshoes for me. We camped above Moraine Lake and got to the saddle before turning back because of winds high enough to knock us off our feet.

The weather looked great two weekends ago, so we made a last-minute trip to Central Oregon for some climbing.

I've always heard South Sister was "easy" but a slog in the summer - non-technical but long and dry. Also, EVERYONE'S done it - Boy Scout troops, college leadership training, youth groups, everyone. So I honestly didn't think much of it. No biggie.

I did my hard running workout on the treadmill Friday evening before heading to the THS football game, where I stood the entire time. In hindsight, that probably wasn't the best idea. Then I loaded my overnight pack and got in the car Saturday morning for the 4-hour drive.

We crested the range and got a look at the mountain. Beautiful! And covered in snow?!? Apparently, it snowed earlier in the week. We were not prepared for snow - hopefully that wouldn't be a problem. Also, I looked in our trusty car atlas and discovered that South Sister is 10,358 feet - the third tallest mountain in Oregon! Perhaps I should have researched a bit more before agreeing to this quick, little easy adventure.

We parked at the Devil's Lake trailhead just past Mount Bachelor on the Cascade Lakes Highway, along with what seemed like 1,000 other people (mostly Subarus) who also decided to take advantage of the weather.

We hit the trail about 3 p.m. The hike in was steep and way tougher for me than it should have been. My legs were so tired from Friday's workout and the big pack I was carrying. I sleep very cold, so I brought my coldest (heaviest) sleeping bag. My next order of business is shopping for a lighter cold-weather bag (Brad says I should get this one) :)

This climb was nothing outside my ability, but I just didn't realize when I signed up that it was a real mountain. Knowing what I was getting myself into would have been a good idea. 
We reached the Moraine Lake area, our destination for the day, and found a great camp spot.
About 90 minutes after leaving the car, we were kicked back and enjoying this gorgeous view of South Sister:
After setting up camp, eating dinner, pumping water and hanging our food and other smellies, we went to sleep nice and early with plans to get up about 6 a.m. to head for the summit.

Morning view:
Sun rising over Moraine Lake:
A large helicopter was soon circling the summit, and my news nose tried to figure out what was going on. It wasn't behaving like a sight-seeing tour. A search? A rescue? It was first light, so that was a good possibility. After a few passes, the helicopter landed on a flat spot about halfway up the mountain. It lifted off a short time later and flew back toward town. We assumed someone was airlifted to safety.

The climbing route was obvious and very easy to follow. Even with our early start, we were leap-frogging several other climbers most of the morning. Later in the day, it was like a freeway! Very popular route.

About 9 a.m., we heard some men yelling on the other side of the ridge to our left. Brad and I decided to hike over and make sure no one was in trouble. It turned out two search-and-rescue guys had been dropped off by the helicopter and were looking for two lost climbers. The lost men had called 911 about 9 p.m. the night before asking for help, and the pings from their phone put them in that general area. The SAR guys asked our names, and when they learned we were not the two they were looking for, they told us to be on the lookout for Mohammed and Ahmed, ages 19 and 20.

Sure thing! And we were on our way.

About 15 minutes later, Brad reached the saddle ahead of my plodding butt and turned to take my picture:
As he was snapping away, two young, Middle-Eastern-looking men rounded the rock to Brad's right. It was a crazy aha moment! I pointed, Brad turned, did a double take, and asked their names. It was the missing climbers!!

I ran up to the saddle, and we quickly asked if they were OK and if they needed water or food. We tried to give them our warm clothes, but they refused the help.

Brad left to alert the SAR team while I stayed with the men and called 911. The men seemed very out of it, though they were uninjured. I finally convinced them to sit down and wait. It sounds like they got lost when it got dark and then climbed back toward the summit to locate the trail. Their phone had died after calling 911.

Their names were actually Mohammed and Anan. They were not prepared for cold weather, let alone an overnight on the side (or top!) of a mountain. They had light jackets, and one of the men had stretchy gloves without fingers. Both carried just book bag-style backpacks. They said they had saved some water and food and didn't need ours. I asked if they had huddled under a rock to stay warm overnight and they said there were no rocks where they were.

One of the men told me he had never been so scared. He thought he would die overnight.

Mohammed and Anan told me the rescuers said they would be there in about 5 hours. After 10, apparently they gave up and decided to walk out on their own. *Side note - Rescues take a long, long time. Some people think that if they get in trouble, rescuers will just come pluck them off the mountain. Not so. Always be prepared to stay overnight!

Fortunately, I had four reception bars on my phone. I told the 911 operator that we had located the missing climbers. She took all kinds of information and then had the SAR sergeant call me. He took more information and then asked permission to text me a link so he could connect to my phone's GPS and track my location.

I followed the instructions, and a few minutes later, he called back and said, "Got it! I know exactly where you are!" Meantime, Brad returned from alerting the SAR team, and I convinced the sergeant on the phone that we were "100% certain" that the SAR guys knew where we were and were on their way.

He took our names, address and dates of birth and said, "You're a very important person right now!" Why, thank you ;)

Within a few minutes, one of the SAR climbers arrived and started evaluating Mohammed and Anan, checking for frostbite on their hands and feet and also trying to give them food, water and warm clothes like we had done.

There wasn't much left for us to do, so we hit the trail, full of adrenaline and ready to make the summit!

Looking back, the men probably would have made it down on their own. However, if we had not stopped them, they would have kept going down while the SAR climbers kept going up on the other side of the ridge. They would have missed each other completely, and SAR would have spent the day looking for two guys who weren't there.

Click HERE to read a very complete news report that tells the story from the SAR side.

After that much excitement, the rest of the climb is a bit of a blur! We chatted about our rescue while climbing up, up, up.

The lake on the other side of the saddle:
The trail was really straightforward, and the snow wasn't too much of a problem because it was sun-softened. However, I was really glad I had my trekking poles for extra stability.

Mount Bachelor in the background, Moraine Lake in the right, middle:
The last pitch before the false summit was the trickiest of the day. It was very steep and covered with deep snow. Fortunately, a week of heavy traffic left lots of boot-packed steps. Again, I was very glad to have my poles.

Once we reached the false summit, the wind became really intense out of the north-northwest. Instead of tromping across the crater, we opted to go counterclockwise around the rim to take in the views of Bachelor and Broken Top. We took a breather in a large stone tent shelter, grabbing a snack and water before hiking the last bit to the true summit.
The view from the top was fantastic! It was clear all the way past Mount Hood, though a few slight clouds concealed the Washington mountains. To the south, we could see past Mount Thielsen.

Middle Sister and North Sister:
Bracing against the knock-you-down wind:
Broken Top:
Summit survey marker:
Looking south across the crater at the false summit. Notice the boot pack across the snow:
West of the crater:
Standing on the real summit block:
Broken Top:
The wind was too strong to hang out too long, so down we went.
Almost back at the lake. Broken Top:
We were just up there!
We returned to camp to rest for a few minutes:
New boots did great!
We packed up and hiked out, tired, dirty and HUNGRY! Good thing Deschutes Brewery is a great place to refuel before driving home. Pulled pork for Brad and veggie pizza for me:
A trip to remember, that's for sure! :)

Monday, September 28, 2015

Mid-run soccer with tiny Lightning Bolts

I had a special treat on my "long" run this weekend.

My cousin Amy texted last weekend to say that her youngest kiddo, Ryan, was having soccer games every Saturday at the elementary school right down the street from my house. We were headed out of town, but I put it on my calendar for this past Saturday and stopped by during my run.
I saw about half the game, and those little guys and gals are so cute! The teams have 3-, 4- and 5-year-old players who are just learning. Ryan is white jersey No. 1 - with the white shin guards.
They usually play three-against-three, but it was four for some reason this week.
Ryan is quite aggressive and loves to run down the field with the ball. He scored almost all the white goals while I was there. In fact, he received this week's team medal:
Although we're the same age, Cousin Amy and I have never been very close. We didn't grow up living near each other, and her mom's the oldest of four while my dad's the youngest by 10 years. It just didn't make for a lot of cousin bonding when we were younger. But I really love being a part of her family's life in the small snippets I can! I'm so glad she let me know they'd be close so I could come by! Hopefully we can do it again soon when Brad's not working - and maybe get some post-soccer brunch :)

After the Lightning Bolts left to make room for the next game, I left to finish the rest of my 45-minute easy run. My legs were so tired from a big week, but I took it easy, kept my heart rate down, and enjoyed the fall morning.
Fall in Portland is the best :)

Friday, September 25, 2015

Free shoes!

Last night was the September Discovery Run, a free scavenger hunt/raffle at our Tualatin Road Runner Sports store. Brad and I were able to hit all the spots in the allotted hour and ended up with a ton of tickets!

And then my number was called for one of the most-coveted prizes... FREE SHOES!!!
ASICS was the night's shoe sponsor, and I had demoed a pair of 2000s. I was just telling Brad how much I liked them and thought I should try some. And then I won a certificate for a free pair - for up to $160!

We most often win at least something within our group. The night is fun even without a prize, but free stuff makes it even better!

Brad's boss and co-worker were also at the run, for their first time ever, and it was really fun to see them on the course and then see Jim also win a prize! Congrats to the newbies :)

Each month, if you buy something at Road Runner the night of the event, you're entered into the exclusive in-store raffle, worth about $500. I needed new custom insoles and waited until last night to buy them, along with socks for Brad, for a grand total of seven tickets - one ticket for every $10 spent.

At the end of the evening, they read the numbers for the in-store raffle. I scanned up my list of tickets, my numbers getting closer and closer to the one they had just called. I almost peed myself with excitement... until I realized I was ONE number off. It was the person RIGHT in front of me. SOOOO CLOSE!

Looking forward to the October zombie run, the last one of this season. Anyone wanna join us? Walkers welcome, too :)