Rebekah Speaks

Day 23 – January 23, 2012 Another very wet and chilly day. Nothing like temps in the low 30’s and liquid falling from the sky. But running with my distance kids made it an adventure and quite pleasant. Total – 8 road miles (primarily) Day 24 – January 24, 2012  I warned my team that this week was all about mileage and base. With no meet this weekend and after building to this point, they were ready to run more miles than they consider “normal.” Several groups formed and we hit the woods. The majority of the kids put in 8-10 miles; Trey ran 13.  What a wonderful way to spend an unseasonably warm day on those trails. Total – 9.2 trail miles Day 25 – January 25, 2012  We were graced with another beautiful, warm winter day. Hard surface and gravel roads along with a little grass running was on the docket for today. Steady but comfortable runs with speed pickups in the middle gave us 6.2 more miles. I sense the kids are embracing the challenge of the miles and t

Photograph by: Rauber They call it a sun pillar and it was spectacular, magnificent, even. Only a blind person would not have noticed. Heading west along 460 toward my home, there it was in all it's fleeting glory. I couldn't remember seeing anything like this before. I temporarily lost sight of it when I turned off the highway but stopped at the edge of my drive to soak it in as it rose from the horizon, sandwiched by a row of trees. The view was perfect. The light streaming upward seemed to be reaching into the outskirts of heaven. It was as though the jeweled beam was pointing the way to the very heart of God. Later that evening I found out that "a sun pillar is a vertical shaft of light extending upward or downward from the sun. Typically seen during sunrise or sunset, sun pillars form when sunlight reflects off the surfaces of falling ice crystals associated with thin, high-level clouds (like cirrostratus clouds). The hexagonal plate-like ice crystals fall

Day 16 – January 16, 2012 A funny thing happened on the way to. . . 1) practice. The kids showed up at 10 am (no school). Too bad no one told me the head coach changed practice from the afternoon to the morning. Oops. 2) my daily miles. It went from having great feeling legs despite the 17 miles yesterday to wishing I hadn’t eaten a peach/pineapple salsa for a late pizza to an emergency pit stop between a hay bale and a spreading cedar tree. I thought I was hidden. Guess not. A neighbor’s car screeched to a halt to get a better look. Double opps and so embarrassing. Total – 6 road miles Day 17 - January 17, 2012 It was one of those days when I had to act like a coach instead of run the majority of the workout. I managed the 12-station, 45 sec each circuit training and the mile warm-up. But when they took the track for either a 1600, 800, 1600, 800 or a descending ladder of 2000, 1600, 1200, and 800 at a hard pace, I took to the stop watch. They felt accomplished

We've all heard the stories. A pressure cooker, filled with a pot roast and vegetables, merrily whistles it's tune as the contents near a perfect degree of tenderness. Then, without warning, the pot malfunctions by blowing it's top, sending scalding steam, potatoes and carrots to new heights--ceiling heights. It's not a pretty sight. What went wrong? Everything seemed just fine before the kitchen turned into war zone only Mr. Clean would dare attempt to clean up. Well, let me put your minds at ease. There was not an explosion in my kitchen. But I am feeling somewhat like that pressure cooker. A few days ago I had confidence the locking lid was A-OK. But now, I feel steam escaping through the safety valve and wonder if the seal will hold. For someone who doesn't have a 9-5 job, I am amazed at how busy I am. I have over one hundred on-line high school students, another twenty-five on-line perfusion students and I coach everyday. Then, there's that book I am wo

Day 9 – January 9, 2012  There’s nothing like a cold rain to make you want to curl up with a good book and forget about running. But I had practice with the kids and there was work to be done. The purpose was a decent recovery run since some were still a little tired from racing two days prior. Off we went for a campus tour and came back nearly seven miles later a little wetter and muddier. Puddles are just too much fun. Total – 6.8 miles road     Day 10 – January 10, 2012 It was more pleasant today but the last thing I wanted to do was make the kids do speed work on the track. But since speed is what we needed, we did a 1.5 warm-up to the intramural soccer fields and from there, divided into three teams. A variety of races (think suicides the length of soccer fields) had us all breathing hard. Then it was on to “train” runs (last person in line surges to the front) and our favorite 4-corner workout where we jog the outside of the square and do hard pick-ups across th

January 8, 2012 Ever combine business with pleasure? That's exactly what I did today. The stacked up pile of recycling and garbage could be ignored no long. Off to the dump I went. But just a mile down the road from the dump is the Bedford Country Falling Creek Park . I knew there was a disc golf course there. I had no idea the elaborate system of ten miles of running and biking trails within it's borders. To me, it was like finding hidden treasure. I explored for a good long while. The trails were a mix of groomed single track, mowed, wide paths through fields, and rocky and twisty trails through the woods. Apparently, an individual who loves mountain biking maintains them. I will certainly have to return to explore the trails I didn't run. Miles - About 5.5 trail miles NOTE: I am writing about my quest for a year-long running streak primarily to keep myself motivated. I kind of doubt anyone really cares if I run one mile or a hundred. Hence, I will simply post m

January 7, 2012 Ruuning was the last thing I wanted to do. I spent 13 hours working the finish line at an indoor track meet. Standing the whole time, no breaks, no sitting, no food save a few pieces of fruit I had thought to add to my bag, made my back and legs ache. When the final runner crossed the line, we picked up trash and wrapped things up. I wanted to go home and eat. I'm so glad I deferred that action. I changed into my running clothes and stepped into the night. It was unseasonably mild and pleasant. I ran only 25 minutes but felt oddly smooth and efficient. The cares of the day vanished, allowing me to finally arrive at home content. Week one is now complete. Total: 3 road miles

January 6, 2012 Life got in the way today. What was supposed to be an afternoon free to hit the trails, an unexpected sub assignment, preparation for the big track meet tomorrow, and a social commitment tonight interrupted my plans. My run turned out to be short and not that sweet. But maybe it's a good thing. My legs felt tired and energy levels were low. Now just trying to figure out when I will run tomorrow since I will be at the track at 8 AM and lucky if I get home by 9:30 PM. At least something is better than nothing. Total: 3.5 road miles

January 5, 2012 Just days from a big meet, I knew I would have to actually act like a coach and time the track workout. So, I took to the roads early in the day and got in six windy miles. Once at practice, I ran the group mile+ warmup before watching the kids bravely tackle three sets of a 400m at 9/10 effort, 45 second rest, and following with all all-out 200m. (The focus was on pushing the lactate and anaerobic thresholds and boost their finishing kick.) I have to admit I was thankful time splits rather than push the envelope. Total miles : 7 road

January 4, 2012 One of the best things about coaching is being able to run with the kids. With a moderately hard workout on Monday and a very challenging track workout yesterday, we were all ready for some time in the woods. We are fortunate to have 30-40 miles of trails at our fingertips. The run was to be an easy aerobic run with focus on just enjoying the outdoors. And they did-assuming giggling, singing girls are any indication. Not sure the guys vocalized so much but I sure enjoyed the time out there. 5.9 trail miles - easy effort

January 3, 2012 With an indoor track meet looming this weekend, it was my job to give the kids a workout to help them succeed. I was glad for an indoor practice (blustery and frigid outside) but knew this one would hurt. (I think it's important that I never ask the kids to do something I am not willing to do.) I arrived at the track early. I sometimes prefer to run the workout and suffer alone. This also frees me up to actually "coach" as the kids tackle the task. With an emphasis on alternate foot breathing every fifth step, consciously lowering shoulders upon exhale and running in stealth mode (no clunky steps), the workout followed a one mile easy run and ended with another easy mile. Here's how it looked: - 1 mile warmup- easy - 6 x 600 m at a perceived effort of 8/10 - Immediate active recovery 200m jog after each 600m followed by the next 600m upon reaching the start line - 1 mile recovery run Total miles: 5 miles

Second day not same as the first. With indoor track practice starting again after the holiday break, my run was the same as the kids' run. The cold wind chilled the bones but not the relentless chatter. After discussion of an interesting fun fact (every extra pound of body weight means a one second slowdown per mile), we headed out the door. It was to be a conversational 2-2.5 mile warm-up with the return trip run as a tempo. It was so good to see everyone again and be treated to the first (but short-lived) snowfall at the end of our run. There's nothing like a tempo run with high school kids to remind me of how slow I have become. Most run away from me. Ugh. I hope the increase in my running volume will eventually move the needle on the scale from the turtle side toward the rabbit side. I can only hope. Distance: 4.5 (2.25 at tempo)

January 1, 2012 It wasn’t much but it was something. Good thing something was enough. I have never been a streak runner. That’s not to say I haven’t been impressed, even amazed, by long-term running. I’ve always been a believer in rest days—and have needed them. But some time in the last twenty-four hours, I have this strange urge to take it on. On this first day of the year, I occupied myself with cleaning, purging and organizing while I kept one eye on the TV. “Radio” was on, an inspiring true story about James Robert Kennedy, a developmentally challenged young man. The caring football coach of Hanna High took Radio, as he was known given his passion for radios, under his wing. Perhaps it was metamorphosis, compassion, the pure joy of sport, the honest pursuit of purpose and perseverance that made me consider this task. I’ve been asked about my running goals for 2012. I’ve considered many things but none seemed quite right. Hence, I’ve had no answer. Until now.

Needing to add a little flair over my large 4x8 dining room table and not wanting to spend a lot of money, I knew I had to be creative. Off to the craft store I went, armed with an open mind, a 40% off coupon, and few preconceived notions. What I ended up with is a simple piece that repeats the rectangular shape of the table, table runner, and various frames around the room. I found a 2" thick, 36"-inch long and 12"- wide piece of craft foam. It was regularly about $14 but my coupon chopped the price by 40%. I also found a box of 16 plain glass votive candle holders for $8.99. Sold. I grabbed some black duck tape along with the fabulous (and unexpected) leopard-print. I knew I had picture wire and ribbon at home and an assortment of washers and miscellaneous hardware. A few dollar store good-looking plastic ornaments and electrical tape finished off the project. The entire project came in around $25.00 Step 1: Gather materials. Measure an interior rectangle with a bo