I didn’t set any running goals for 2011. If I did, I promptly forgot or ignored them.

But I did track the miles I spent running/walking/hiking for exercise. It’s not particularly impressive. I logged 598.23 so far (see the graph). I definitely intend to crack the 600-mile barrier before the year ends. Having that data gives me a starting place for 2012. So, here are the running resolutions I’ve come up with so far.

1. Run/walk/hike more miles in 2012 than I logged in 2011.
2. Complete my neighborhood loop run in 28:30 or less. No, I’m not telling you how long the loop is.
3. Race enough Grand Prix runs to contend for a 2012 title unless I have a REALLY GOOD reason (i.e. exotic world travel or a broken leg).
4. Donate my old running shoes to charity.
5. Complete the Pier to Peak route — not necessarily on race day, and not necessarily in that direction.
6. Run in another trail race.

What are your running resolutions? Will I see you at the Resolution Run on Jan. 1?

In no particular order:

1. This is a perfect day for running.
2. I’d like to do the Pier to Peak course within the coming year — just a jog or hike. Should I do it uphill or downhill?
3. I’m enjoying swimming, biking and running, but that does not mean I would enjoy a triathlon.
4. What about the mountain lions?
5. I have a new visualization for windy days. I picture an aerodynamic shield in front of me helping me cut through the wind — sort of like an icebreaker ship.
6. Maybe I should put together a relay team for the Santa Barbara International Marathon again.
7. [A few miles later.] Maybe I should just volunteer at the Santa Barbara International Marathon.
8. I like puppies.
9. Running skirts are breezy.
10. Why did I stop running with music?
11. Blech. Was that a spider web?
12. I wonder when the next SBAA board meeting will be.
13. That’s a lot of trash along Hollister. I should put together a cleanup group. Why would anyone agree to that?
14. Oooh! Squirrel!

Here’s a shoutout to my loyal reader, Marie. You’re an all-around good human being and a charming dinner companion.

Now I’d like to offer a public service announcement about summer workouts to Marie and my other two readers: You should enjoy as many summer workouts as possible and wear sunscreen.

Summer may not start until next weekend, but school’s out and the sun lingers long into the evenings, so it feels like summer has arrived. For me, it started at the Santa Barbara Athletic Association’s Summer Social last Thursday. I was sipping beer with an ocean view while people talked about their 4th of July plans (Semana Nautica 15K, anyone?). When I left, it was still light enough to see the fat squirrels darting across the parking lot. Life is good.

Here are a couple of highlights from my weekend workouts.

Friday I went for a long* walk and discovered that Farren Road and Gibraltar aren’t the only places I can train for Tough Enough or get a good booty workout. Check out the elevation profile of my wanderings along the Mesa. The hill in mile 3 was the Douglas Preserve. If you always run through it, I recommend walking now and then. There’s a lot to take in and, if you walk, you’re less likely to get knocked over by a running dog.

 

 

 

Saturday I grabbed my new bike and my friend David** and rode to Carpinteria. We checked out the new Tomol Park, which Rotary helped build. Bring your kids! On the way back, we stopped at Cafe Luna in Summerland. The mozzarella, mushroom and truffle oil wood fired pizza is wonderful. It was a bit cold out on the patio, but in my imagination, it was a beautiful summer day. It was so much fun that it barely felt like a workout!***

Sunday, after a quick trip to the Santa Ynez Valley to try out some new-to-me wineries, I felt like going for a leisurely jog. I texted Leah, and within 15 minutes we were running together. That’s the magic of summer. You can just go outside and go. Note: This is a lovely time of year to run in Isla Vista. It almost passes for an idyllic seaside town.

So get out there!

* Long is a relative term. A quarter mile feels long when it gains a few hundred feet in elevation.

** I didn’t actually “grab” David. That would be inappropriate. Nor did he grab me. I just want to be clear on this point. It’s just a figure of speech.

*** This is a lie. It felt like a workout at many times. There was sweat. There was pain. There was an increased heart rate. There were spandex. Even the Ortega Hill bypass is still a hill. Also, don’t ever trust anyone who says “It’s all downhill from here.” They’re usually lying.

I Went to School Here

The Gaucho Gallop was a time-travel race. It’s part of the UC Santa Barbara alumni weekend, and since the course loops around campus, it stirred up memories of late nights at the Daily Nexus, flirting with the guys in my hall and gratitude that oceanography met the math requirement.

There were feelings of warm recognition as I jogged past my sophomore year dorm room or Campbell Hall. But there was also something hugely disorienting about passing by buildings that didn’t exist when I was a student there and wondering who this big Ole‘ mascot was.

I graduated in 2000. I almost didn’t mention the year, but I don’t want to be at the point where I feel like I need to start hiding my age, so I simply won’t do that nonsense now. It was still long enough ago that there was both familiarity and foreignness in my trip around campus.

So I was back at my alma mater for a 10K race after having barely run in the month since Tough Enough (and yes, I owe you a blog post about that). The race atmosphere was highly upbeat and friendly. It didn’t feel particularly competitive — especially as far back in the pack as I was.

In fact, I was so far back in the pack that I got to an unmarked and unstaffed intersection and didn’t know which way to go because I couldn’t see runners ahead of me in either direction. I had to stop running and wait for other people to catch up so I could ask them which way to go, but they didn’t know either. So we guessed.

We kept running in that direction for a couple hundred yards and didn’t see any more signs or volunteers. I stopped again, thinking this must be wrong. But, without any idea of what would be a better route to try, I just continued along the bike path. Eventually my little group of runners found some volunteers who assured us we were going the right direction, but I was still fairly frustrated.

Even though it was an alumni weekend event, I only ran into one of my college friends (Hi, Amber!). And, since I work at the same company as she does, we didn’t have much to catch up about during our race-day reunion.

2011 Gaucho Gallop Shirt

Race Report Card:

Course:Fun, flat, fast, scenic and poorly marked.
Tshirt: Cute.
Timing: Chip, which I don’t really like because I had an awesome kick at the finish line and passed a friend, but he still beat me in the standings because of our chips. I realize I just made a case against accuracy, but I had such a cool sprint finish!
Post-race snacks: Fair. Oranges, bananas, pastries, Go Girl drinks.
Vibe: Good.
Size: Small. Fewer than 400 runners in the 5K and 10K combined.
Bonus points: Kids run. Easy and free parking.

Crap.

In the past two weeks, I’ve experienced severe running weather that makes me oh so grateful for the beautifully temperate conditions in Santa Barbara.

Rainy Run in Brazil

I ran at sea level in the oppressive heat, humidity, rain and mud of Brazil.

Today I’m more than a mile high with crisply cold, raspy dry air of Denver, Colorado.

On my second day in Brazil, I was led on a hike through an almost untouched Atlantic Forest to a white sand beach and lagoon. I scrambled up steep chutes of mud-slicked rocks, gripping onto trees, rocks and whatever else was within reach and would keep me from slipping down the slope. I was rewarded with the gorgeous scene below.

Unfortunately, even four days after washing my mud-soaked sneakers, they hadn’t dried. But when there was a break in the rain, I borrowed a dry pair from a friend. Less than a half mile into the run, I was running in the rain and may as well have just worn my own soggy shoes.

Still, the change of scenery was rewarding — and stereotype reinforcing. I saw banana trees, kids playing soccer in the mud and Brazilian flags flying; I heard chatter in Portuguese.

Worth noting: Athletic shoes cost 2 to 3 times as much in Brazil as they do in the U.S. Although Brazil has a wonderful selection of fashionable shoes, I do not recommend looking for your Asics there.

The Florianapolis Coastline

My run in Denver was less scenic. I ran on a treadmill in the fifth floor health club while watching “The Simpsons” and looking down on the convention center.

My lungs were howling before I’d even finished a mile. I guess elevation can make a difference. I persevered through 2.5 miles before I let myself walk.

My travels have been fantastic, but they have interfered with my Tough Enough training a bit. Of course, on race day, if it’s not raining or under 40 degrees, I’ll probably be so thrilled that I’ll run well.

It’s been more than three years since I blogged a love letter to running on Valentine’s Day, but I still have at least one friend who calls me a nerd because of it. Please stop.

This week, also in honor of Valentine’s Day, I’d like to share my love for running buddies (RBs). Over the years, I’ve had absolutely awesome running buddies. Many things can make a running buddy awesome. Here are a few kinds of great RBs:

• Committed: Sometimes the most important thing about an RB is that they show up, and they show up consistently. Forming a routine together ensures more miles together.
• The Pusher: Pushers are RBs who are faster than you and motivate you to push your own limits, to run a little faster than is sometimes comfortable. But the best pushers are willing to hang back and go your pace sometimes, too.
• The Experimenter: Some RBs are great because they’re always introducing you to something new — a new route to train on; a new workout approach; a new brand of shoe, clothes or running fuel; a new trail; a new running group…
• The Socialite: I have RBs who are fun to run with, but even more fun to talk to. Sometimes it’s nice to make the exercise secondary to the quality time together. Sure, we could meet for tea or lunch to chat, but talking while walking or running is much healthier, less expensive and often more private.
• The RB with Benefits: “Benefits” can be any added perk. Maybe it’s simply that they live or work near you and are convenient to run with. Maybe they have a great tangerine tree in their backyard for post-run snacks. Maybe they have a really fun and protective dog that runs with you. Maybe they have a hot tub. These are valuable RBs, too.

There are many other kinds of great RBs, but this gives you a taste. If it’s been awhile since you’ve trained with your RB, use this week to give them a call, thank them and get out on the road.

If you’re ready to become a running buddy, keep in mind the basic requirements for ALL kinds of RBs:

1. Run.
2. Don’t smell bad.
3. Don’t insult, trip, elbow or spit on other runners.
4. Don’t flake. Show up when you say you will.
5. Run.

I’ve decided that 4 miles is a pretty fantastic race distance. It’s longer than a 5K, which relieves me from feeling like I have to sprint, but it’s shorter than a 10K, which means it’s over before I fatigue.

Despite a prolonged race hiatus, I ran in both the UC Santa Barbara’s Romeo’s 4 Miler sponsored by Citrix Online (I’m shameless. So what?) and the Action Pro Super Bowl Run. I’m not only a fan of the 4-mile distance, I’m also a fan of races in Goleta. Thanks for hosting races somewhere other than the Santa Barbara waterfront.

UCSB Romeo’s 4 Miler:

• Pros: distance; option to do a 2-by-2-mile relay; post-race bagels, FRS and pizza; free physical therapy and tips from Phil; scenic route; friendly; the unique sprint competition for the end of the race; kids’ 1K; it’s an excuse to say “when I was at UCSB…”
• Cons: redundant route — 2 laps; there are registration categories that don’t seem to matter on race day or get ranked; at least one friend had her timing screwed up despite wearing a chip; race swag wasn’t as cool as last year.

Super Bowl Run:

• Pros: Serves as justification for an afternoon of chips and dips; views of Lake Los Carneros; lots of downhill; post-race hot dogs.
• Cons: incredibly plain Tshirt; post-race hot dogs.

Sedona, Arizona

 

I wrapped up 2010 with a short trip to Phoenix and Sedona, Arizona. It was spectacular.

A few years ago I accepted that I’ve been there, done that when it comes to Santa Barbara day hikes. I still hike them, but the joy of discovery is mostly gone. Apparently, it had gone to Arizona.

When the ranger in Sedona spread out a map of with more than 70 hikes listed, I stared in wonderment thinking, “I have never hiked a single one of these trails!”

It was a short trip, but from my exploration of Squaw Peak in Phoenix, and the airport mesa, Soldier’s Pass, The Devil’s Bridge and Oak Creek in Sedona, I know I want to go back. It’s a beautiful landscape with interesting geology, botany and, of course, people.

If you’ve been and have a favorite trail, please share your recommendations. I’d also like to know how to accurately pronounce the Coconino National Forest. I hope to return before the year is over. Here are a few snapshots.

Chapel of the Holy Cross

View along Soldier's Pass

Devil's Bridge

Never ignore the details.

I’m not a coach, but I have experimented with enough running strategies to have learned some things over the years. Today I’m going to share with you my top tip for improving your running. I’ve validated this multiple times.

Here it is: If you want to be a better runner, the #1 thing you should do is … run.

You don’t become a great runner by biking, lifting weights, hiking, eating right or practicing yoga. Those things all help, sure, but none of them help as much as running. And yes, you can run too much. Don’t do that.

For rookie runners looking to make their running more comfortable, faster and longer, nothing beats running.