Nailed It! Portland Rock N' Roll Half Marathon

Had a great time this past weekend in Portland, OR. The purpose of the long weekend was for me to compete in the inaugural Portland Rock N' Roll Half Marathon. This has been my 7th competitive race in less than 12 months.

Shot of myself, just after I crossed the finish line down on the waterfront park along the Williamette River.

Holly's sister Linda also trained up to do this venue as well. Here is a fun pre-race shot with the two of us. I had literally just rolled out of bed at the hotel, and through my race clothes on.

Good friends of ours were also down there to compete in the race as well.

Another angle...LOL! I'm proud of my continual health and wellness accomplishments.

My vegan, gluten free, dairy free power bar experiment.

In my continued effort to only consume the healthiest of food, I reviewed a few recipes this weekend on the granola and power bar front. I wanted something that tasted good, had enough season or spice to it, as well as having the right mixture of dried fruit and nuts in it. Additionally, I wanted to make this vegan. As well, as gluten & dairy free. This is what I came up with for healthy snacks for Holly and I to enjoy during the busy work week at our offices. Great source of protein and fiber. Pretty low natural sugar content from the honey. No refined sugar in this at all. And the batch split 18 ways is 128 calories per par, or if split 15 ways is 142 calories per bar.



Cinnamon-Cranberry Granola Power Bars

1 ½ cups old-fashioned oats
½ cup packed unsweetened dried cranberries
½ cup chopped toasted pecans or almonds
½ cup unsweetened shredded coconut
1 ½ teaspoons ground cinnamon
½ tsp sea salt
6 tablespoons olive oil
6 tablespoons best quality honey

Directions:

Preheat oven to 350°F.

Line an 8X11 inch baking pan with foil, allowing foil to extend over sides. Lightly coat foil with olive oil. Mix oats, cranberries, nuts, cinnamon & salt in a bowl. Combine olive oil & honey in a medium saucepan. Stir over medium heat until the mixture is smooth and begins to boil. Pour oil-honey mixture over oat mixture and stir until well coated. Transfer to prepared pan.

Using a spatula, press mixture evenly into pan, pushing down to slightly pack. Bake mixture until top is golden brown, about 23-25 minutes. Transfer to rack and cool completely for 1 hour. Using foil as aid, lift out of the pan. Place on work surface (cutting board), and using large sharp knife, cut into 15-18 bars.





Once portioned out, wrap in waxed paper and place in plastic bag. For best/freshest quality, consume within one week.

2011 Half Marathon #5 - Seattle Thanksgiving Marathon

AWESOME RUN! New personal best time at 2:29:06.



A 2:10 improvement off my last race in October. And a >52:00 improvement off my first race in May of this year. Today's goal was to come in <2:30:00. I'm happy with my accomplishment today in the rain! :) WOOT!



Check it out! 5 Half Marathons (this season) & counting. I'm liking me my "Shiny Sports Bling...!" Getting active & healthy and turning into an athlete has been the best thing I ever done for myself & my future family. Excited to run a race with my son someday.

140# LOST FOREVER & COUNTING! :)

2011 Half Marathon #4 - Leavenworth Oktoberfest

Nailed it...! Half Marathon #4 complete. Unofficial clock time is a 30-35 second improvement! Making a new personal best. AND most of this was trail running.



My friend Steve & I, pre-race.



2011 Leavenworth Oktoberfest Half Marathon official timing chip race results: 2:31:16. A 2:16 "official" improvement in time off of my last half marathon. I'm proud of my accomplishment high in the cascade mountains...!

Half marathon #5, the annual Seattle Marathon is slated for this upcoming weekend.

Morgan Valley Half Marathon

I'm enjoying my commitment to my personal health and wellness. Pursuing activities that promote an active lifestyle. I'm grateful Holly and I, are doing this together. As well as other family members doing the same. It's never too late to be your best healthy self one day at a time.

As Holly mentioned below, I wanted to do another half marathon while we were in Utah visiting family. We specifically booked our weekend visit to accommodate one of the races in UT. I had the opportunity to get up at the BCOD (Butt Crack of Dawn), and head up to Morgan UT with Holly, my sister Rebecca and my cousin Shannon to enjoy a morning of exercise.



Rebecca, Shannon and I, getting ready to queue up at dawn, and start our half race. The full marathoners started one hour before us in the pitch black.



Another photo. Holly took photos, and opted to sit this one out. She was able to get a little bit of rest in Shannon's minivan, before my anticipated time to cross the finish line.



3rd Half Marathon for the summer complete. Was able to bang it out, and make a new improved personal best time. I shaved off 5min & 16sec. I've only ever done long distance running at sea level. This was high in the Rocky Mountains, and the air was thin. My lungs were hurting! I was able to run the entire time with the exception at being at mile marker #6 for a few minutes. It was high in the elevation climb and could NOT catch my breath and started coughing and choking. I had to stop, put my head down for a second and get some oxygen. Once I fully acclimated to running at this altitude, so long as I had some water to sip on and keep my throat moist, I was fine. And was able to run the rest of the way to the finish line.



I finished in just over 2hrs & 32mins, making this high altitude run my new personal best thus far. I was proud of my run and my accomplishment of placing 10th in my age bracket for this race. I was not expecting that. Even though I stayed thoroughly hydrated, I was covered in salt from sweating buckets and got a little light headed after I crossed the finish line. I almost fell over taking down Holly with me, but we both prevented that from happening. Once I chugged a bunch more water, gatorade and chocolate milk at the finish line, I was good to go...

Furthermore, I was very proud of Rebecca for taking on another half marathon at my persistence. Even with severe back problems, she was able to compete and briskly walk this, shaving off even more time from her last race. Additionally we were all proud of Shannon for taking this on, and doing her first half marathon. It was great to see her work towards this, enjoy her time, and wait at the finish line for her to cross. Her young children met her just before the finish line and were able to walk across with her. It as a great time together.

Looking forward to my next half marathon in October, over in Leavenworth. Another high altitude alpine run, with all the fall foliage turning. It will be beautiful and much, MUCH cooler than this last race was.

Seattle Rock N' Roll Half Marathon

I'll have to admit, I approached this half marathon with some trepidation. I've been dealing with a sustained running injury since 4/14/11, and it made an impact on my first half marathon up in Vancouver BC on 5/1/11. I've been juggling strength training, physical therapy, sports medicine appointments and the gamut to finally diagnose a stress fracture and a labral tear in my right hip. Time will let it all heal over.

I decided to run this half marathon in intervals, and ease up on the impact on my hip. At the end of this race, I shaved 27:01 off the time of my last run, and improved in excess of shaving 2 minutes off each mile. I approached this entire run out the gate with running for 4 miles, then walking for 1 mile. Did that the entire time. At the end of the race. I had no leg, hip, knee, foot, shin, or calf fatigue. I was more than ecstatic with my results, and it's nice to be back running again.



New personal best time. I'll admit, I was proud of my personal accomplishment.



At the race start line, down in Tukwila / Southcenter WA. The run was gorgeous all along Lake Washington, Seward Park, 1-5 Freeway in the tunnel, and ended just south of downtown at Qwest Field.



Patrick, Noelle and I, getting ready to run.



My running and pace buddy Molly. A good friend, and former colleague of mine from when I worked at First Heritage Bank. We did the whole race together in intervals. This was her first half marathon in a very long time. Great company and conversation the entire morning.



All of us meeting up, post our individual times for a team shot. It was a fantastic morning. Looking forward to my next half marathon in a few weeks in Morgan UT with Holly, siblings, and my cousin to name a few.

Vancouver, BC Half Marathon

Running a half marathon was never anything I wanted to do. A year ago the most I would run was to catch a bus, and then I was out of breath and sweating. But Dan got a bug to do a half marathon, signed me up without asking (thankfully because he knew I'd say no) and so we started training!

Most half marathon training courses train you for 12 weeks, but that is assuming you are already comfortable running 3 miles...I of course was not. Dan and I had done some 5K's but I was horrible at them, I could run maybe a little bit but only if it were downhill. So, I started training just to become comfortable running 3 miles a month before the actual 12 week training began, I would run for a few seconds, then walk, run for a few seconds more then walk. I built up to being able to run 1 mile without stopping, then 2 miles without stopping. I never did 3 without stopping, and still cant...but I decided it didn't matter because I could run more then I walked.

The training began for the marathon in February we were running 3 miles 3x a week which was a lot for me on top of the once a week training we were doing with our trainer plus boot camp workouts. When runs became longer then 6 miles on Saturdays I had to choose to take out boot camp as it was just too much for my body to handle. I was consistantly running about a 12.5 min mile during my runs and feeling really good about myself. My goal was to complete the half marathon in 3 hours, run more then I walked and not die, that felt fairly doable to me.

One thing our trainer would do was have us do sprint intervals, basically running a lot faster then I usually would for 30 seconds, resting for 30 and repeat. I found that this was helping me feel my body's abilities and realizing I could actually run a little faster which was more comfortable for my shins, muscles and joints. I couldn't sustain it very long, but I could compensate by walking fairly fast. I felt like I could push myself a little more and make my new goal to finish in 2 hours and 40 min.

Of course there was still the mental block. I had run 9.5 miles and felt really good about that run, my last run was 10 miles which didn't go very well. My course had too many hills, it was kind of hot and I just wasn't able to go as fast as I wanted. To top it off I wasn't sure I could physically move my legs anymore to do 3.1 more miles. I was losing confidence.

Race weekend. We arrived in Vancouver and found out that the start line / expo was 1.5 miles away from our hotel which is where we needed to pick up our bibs and timing chips. I also realized that we were going to have to walk 1.5 miles before the race the next day then 1.5 miles back giving us a grand total of 16.1 miles for the day. That was overwhelming. In the end it really was no big deal, it was a good warm up before the race and a much needed wind down after the race.

The morning of the race Dan, Rebecca and I got up early drank a lot of water and gatorade, tried to eat a little and stretch. Here is TMI, I happily had a BM (I was worried I wouldn't until later) but unhappily had my monthly visit (that's all I'm going to say about that). After the walk to the start I desperately had to pee, the lines were SO long!!! I waited for 10 min and was afraid the race would start without me so left still having to go. The gun started I was totally nervous but ran my heart out to the first water station that had pit toilets. The line was long, but I didn't think it would take the 15 min. that it did, how long does it take people to pee???

I was so mad, it was like I was starting the race all over again after just 2 miles. But I tried to be confident to keep running and walking with all the energy I could muster. We got to the park around mile 7 and I felt really good, even knowing that we were about to climb from 0 to 200' in another mile. My legs started to hurt as we continued up but I got a serious surge of energy as the fastest marathoner approached from behind. He zoomed by me going so fast I was totally amazed! I stood a little taller and moved a little faster it was just what I needed right then. I finally made it to the top of the hill and thought this is it, I love downhill! I thought it would be so easy, it wasn't. My aches were more pronounced as I slammed down each foot, by the time I got to the bottom I felt awful. It was there that we met up with the marathoners again and I got another surge of energy, I stood a little taller...but didn't really move much faster.

Through the last 3 miles I kept hearing my name, people kept saying "keep it up Holly, you can do it" It took me a minute to figure out that my name was on my race bib, once I did it was kind of cool realizing that these people were cheering me on which really helped me to keep going.

Once I saw the finish line I got really emotional. I couldn't believe all this hard work for 4 months was going to be over, this was the end, I had done it!! I ran as fast as I could, I didn't know my legs could move that far apart...but they did. The clock said 3 hours and 2 min. I was a little disappointed I hadn't reached even my very first goal. I was still proud of myself, and finally realized that had I not needed to go to the bathroom so bad my time would have been 2 hours and 47 min. that I could live with. It got even better when I found out my actual time was 2 hours and 59 min. making my adjusted time 2 hours and 44 min.

I'm so happy I did this, and was so happy I could do it with Dan and Rebecca. When Dan crossed the line we both got choked up again as we embraced and gave a victory kiss. I'm so proud of all of us and what we've accomplished in the last 4 months. It really is amazing.

A Goal Materializing: First Of Many

If you asked me a year ago if I ever would have thought about doing a long distance run, or a half marathon for that matter, I probably would have looked at you like you were some crazy person. I decided to take up running, and reluctancy, signed up for a my first ever 5K at the 2010 Komen For The Cure race in Seattle. It wasn't pretty. However, it established a baseline for me and ignited a "bug" in my constant striving for continual self improvement. Each 5K got easier, and I took up longer distance running. With all this lifestyle change, I knew I was ready to tackle my first half marathon. Was I nervous? Of course I was. But, I knew if I trained and stuck to a rigorous program, I'd be able to do it. Holly, and my sister Rebecca joined me in this quest as well. Did it go exactly as planned? No! It never does. But at the end of the day, I learned I can do this. And the quest of doing something that rigorous and crossing the finish line proudly, was a total rush. I've learned to listen to my body and know when to slow down. Before I would have just chugged through it and sustained injuries. That in and of itself, has been a valuable lesson to learn.



Holly, Rebecca and I getting ready bright and early to run our 13.1 miles / 21.1 kilometers up in Vancouver BC. Our first of many races I'm sure. At least for me.



The signage all over the city welcoming people from all over the world to compete.



Some branded gear. As a professional marketer, I totally get into the visual aesthetics of branding and co-branding. Often times cheesy, but still fascinating to me none-the-less.



The "Sea of Humanity," getting ready to run. The half marathon alone had 14,000 +/- people or so competing. Massive bottleneck in the beginning. But fun to see all the people ready to roll.



Holly and I shivering waiting to start.



Holly, Rebecca and I at the start. All a little tired before we even started.



Holly & Rebecca. "Sisters! Sisters! There were never such devoted Sisters!" I couldn't resist throwing out that classic Irving Berlin song lyric from White Christmas. Seriously though. Rebecca, Holly and I both reached new physical abilities training for this race, and got through our own road blocks in our heads. We broke through our ceilings of athletic doubt.



Team Craven at the finish line. We all did good times. Established baselines, and can continually improve and refine from here. I was surprised how emotional we all were, knowing that we could do this, and were able to support each other along the way in the process.



Cute Holly & I, post race for our photo shoot waiting for Rebecca. We hobbled around like Grannies. But in the end, it was totally worth it. The course through downtown Vancouver BC was beautiful. Particularly the long loop up through Stanley Park. Breathtaking!

We made a goal. We worked towards that goal. We navigated our paths through this goal, even when we all had setbacks & injuries and still persevered. We were tired. We were TOTALLY sore and beat! But in the end, we did this together and have established another outlet for physical long term well being. I look forward to my next half marathon in a few weeks here in Seattle in June. As well as one in October with Holly.

Continual Health & Wellness

I want to say how impressed I am with Holly for joining me on this lifestyle change. We've both made some amazing strides as of late. I've down 110# since I started my journey, and am down 70# from Christmas 2009 to Christmas 2010. Holly is down a significant amount as well, though I forget the statistics.

For me, life is about continual self improvement. The desire to be my best healthy self. The desire to increase my spirituality and reliance on faith. Curbing the cynical attitude and life skepticism. The desire to choose my friends who support me in my choices, and move on from some friends who seem to be parasitic in nature and one sided.

2010 was definitely a year of self improvement, and a lifestyle change that I can stick with for life. While I still have some ways to go. It's nice to stop and recognize the process along the way. I don't have "before" and "after" shots per se. But I have "before" and "current" shots. The "after" shots will come in due time, when I feel I'm at my goal.



We ran a bunch of 5K's this year, and I made a personal best time of 31:09. My goal is to get to 10 minute miles, and run a 5K in < 30 minutes. I'm almost there. Holly and I are now training for a half marathon together in Vancouver BC, in May of this year. Family is coming up, and a bunch of friends are doing this as well. Looking forward to it.



Recent "current" shot in Bavarian area of Germany.



An older "before" shot, and reminder of the amazing journey we are making together. To our health Holly. We are making fantastic progress!

My Turning 36 Bucket List

So in my quest for constant self improvement, I've been thinking of a few things that I'd like to accomplish by my 36th Birthday next spring. Some of these are already in progress, but others look fun to enjoy.

In no particular order, or rank of importance:

1) Continue to run 5K's and get my time to <30 minutes. So I can sustain a solid 10 minute mile non stop. Build up to an eventual half marathon.

2) Ride a fork lift around a warehouse somewhere and use the giant lifters to maul and mutilate a giant box full of packaging peanuts.

3) Take up cross country skiing and snowshoeing.

4) Lose my last 35 to 40 pounds and be back to my size that I was in High School. 110 pounds and counting, down numerous sizes and at the healthiest I've been in over a decade.

5) Buy that Audi once and for all and quit talking about it.

6) Drive a Semi Truck on the freeway, and an old country road.

7) Continue developing our incorporated business, "Craven Design," and think of some sort of gourmet food product to sell on the side via the Internet.

8) Take up golfing and biking with Holly, and get out and enjoy the beautiful PNW on an ongoing basis.

9) Plan a time with a bunch of people to toilet paper a row of houses, just like we did in junior high and high school.

10) Be happy with all the progress and accomplishments I've made in my life thus far.

Shout out

It's been a while but I wanted to say how proud I am of Dan for his weight loss and healthy lifestyle reform (Go Da-an, you're so awe-some...insert cheer-leading moves here). He really has and is motivating me and I'm thankful to him for that. I've also been impressed by my friend who recently participated in the Danskin triathlon. I am considering joining her next year but need to get on a bike with actual wheels and try my hand at swimming again before I can decide, both of which I haven't done since high school. So we'll see, I'm not considering this a full commitment yet, stay tuned.