The Balanced Athlete Loop The Lake Marathon

Nice!

In spite of doing pretty much everything you are not supposed to just prior to a long run I finished this event in reasonable shape. Once again I am impressed how the body adapts to this kind of stress and these days I am looking at a marathon like I would a 75 mile bike ride back in the summer. Hard but by no means impossible and okay to do even if you are not fresh.

The Loop The lake Marathon was put on by The Balanced Athlete and it's a great, low-key event that had about 60+ people running the same loop I have ridden on my bicycle countless times. We started in Renton at the store and went clockwise around the south half of Lake WA. Good people and good times.

What did I do that you are not supposed to do? Here you go.

• I went for a depleting run two days ago meaning I was not exactly rested. And by 'not rested' I mean I was tired.
• Not intentionally, I got very little sleep last night.
• I had a bit of wine last night. Three glasses maybe?
• I have not been stretching and my massage therapist called in sick yesterday... boy was I counting on that massage prior to this run. :(
• I got a brand new pair of shoes and socks yesterday and decided impulsively to wear them today. Throwing caution to the wind.

Go!

I drove down to The Landing in Renton and parked in the garage. Man, can I just say how awesome it is to have covered parking right next to the event? Fantastic. In an effort to shed some last minute grams I got out the fingernail clippers and gave myself a long overdue manicure just outside the garage. It's all about the mental edge people.

Inside the store folks were already milling about swapping the usual run stories and keeping warm.

ASIDE - That was another huge bonus. Being able to hang out in a heated space. Supah.

With about 10 minutes to go we lined up outside in the middle of the street and without much fuss or pomp we were off.

My goal going in - assuming I had a good day - was to go under 3:15. That's just under a 7:30 pace so when I saw myself hovering in the 7:15-7:30 range for the first few miles and having it feel fine I was pretty stoked. All the way up Rainer, around Seward Park and up Lake WA Blvd I was feeling pretty good. For the first few miles there were about four people right behind me but by the time we turned off of Rainier Ave. it was down to just one guy, Steve. We finally started talking as we rounded Seward and that's when I asked him what kind of pace a 3:15 would require as I had heard him talking in the store about wanting to post this time. Turns out Steve is a high school cross country coach and has run several marathons. I figured if I could hang with him my goal was in the bag.

Although this 'race' was free and super low key there were tons of volunteers and it was supported with FIVE aid stations. Can you believe it? How deluxe can you get. This meant I only had to start with one bottle and a couple of gels and at each aid station I topped off my bottle and grabbed another gel to replace the one I had eaten and I was golden all the way to finish. In terms of food and drink anyway. :)

Aid station #3 was right at the half way point and when we hit this I suddenly realized that I had gone out too fast. Rats. I faked it going up the stairs and across I-90 and here since the wind was blowing a bit Steve slowed down some and I, being the veteran cyclist that I am, tucked in behind and got as much of a draft as I could. It did not help enough. As we climbed up the east side of the bridge and onto the Mercer Island lid I could feel myself fading badly.

Aid station #4 was right after you loop under the freeway and before you head across the swamp and I was incredibly grateful for the opportunity to stop. I had already slowed down a little and Steve had accommodated my pace for some reason and I was not complaining but I was also sure that soon I'd be solo.

Just as we got off Coal Creek Parkway and onto the trail I had to walk. My glutes were tying up and I was just plain tired! No bonking or anything, I was just worn out. I told Steve I had to take a breather and you know what? He waited for me! How nice of him. I had to walk about four more times before the finish and each time Steve said no problem and kept me company. Man was it nice to not be alone at the end.

If you look at my GPS data below you can see me fading steadily once I got half way through this. Not ideal. The second half of this run has some rolling hills and although none of them are severe they sure slowed me down. Here I was trying to keep it under 7:30 and at times I was slower than 8:30.

You know how toward the end of a ride/run you can smell the barn and suddenly the effort disappears and you are certain you can finish? That didn't really happen to me today until I had less than one mile to go.

In the end I was just tired and tight, no major damage. Huge thanks to all the volunteers for being out there for many hours and to Steve for running with me all day even though he obviously could have gone faster. Thanks also to Eric Sach for putting on this event. I needed a mellow marathon without all the expectations or performance.

Oh yeah, what about my shoes? They worked great! Super comfy and although my legs were somewhat hammered at the end I'm sure they would have been worse off had I been wearing something else. Yeah, technically this model of Hoka is a trail running shoe but what the hell. It's not like I have ever worn out the sole of any shoes I have owned.

Sleep	4
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - apple sauce, banana, 1 scoop protein powder, 1 scoop Perpetuem, tea
Lunch
Dinner
Workout Food	three bottles of sports drink, 5 GUs
Injuries
Therapy
Time of Day	9:00 AM
Workout Type	race (pseudo tempo run, just above endurance pace)
Weather	low to mid 40s, light drizzle at times, light wind (5 mph) out of the south
Course	The first half is pretty flat and the second half has lots of short, rolling hills.
Results	5th overall?
Time	3:23:46
Distance	26.3 miles
Pace	7:46
Equipment	Hoka Stinson Evo, hand-held bottle, Garmin Fenix
Clothing	The Balanced Athlete socks, Brooks Infinity Short III, Craft Active Extreme Short Sleeve Baselayer, Patagonia Merino 1 Silkweight Crew, Patagonia Capilene 4 Expedition Weight Beanie, Polypropylene gloves

Technorati Tags: The Balanced Athlete,Loop The Lake Marathon

Cottage Cheese Ass loop on Tiger Mt

Oh man... today I asked for it and I got it.

Justin Angle was in town and fortunately for me we were able to connect for a run. It was great to catch up and it always makes me smile when I think about just how much talking goes on while running.

I was hoping for snow when we set out. And I got it. I also got slush, cold wind, frozen hands, legs that were so stiff I was not sure if I could get my foot back under me if I stumbled and beet red legs. And you know what? I had a blast! Good company makes all the difference. Big time.

Of course it would have been an entirely different story if I had not dressed as warm as I did or fallen but hey, I did and I didn't so there.

We started out and right away I felt better than my previous two runs in Las Vegas so that was fantastic. The plan was not to push the pace but rather to enjoy the day and catch up. We talked and climbed and I kept expecting/hoping for snow but it didn't materialize until we were at least half way up the mountain. When we finally saw some snow I realized why, it was really mushy and obviously the day was not cold enough to bring the snow down low.

We slopped up through the slush and as usual I tried to keep my feet dry until it was futile. :)

With about one mile to go the snow got deeper and as we got to the first summit it was almost a foot. Up here Justin started to get cold. I think he was only wearing a short sleeve undershirt and a super thin long sleeve shell (plus hat and gloves) but we were both soaked with sweat and I was wearing more insulation for sure.

Jogging down to the base of the second summit was fun! We were cruising through about 8" of snow and it was so soft to land in. As we started up the second summit it was also fun at first but then the snow got really deep and we couldn't jog and were postholing through at least one foot of very firm white stuff.

At the top is a metal storm shelter and there were fresh tracks outside and voices inside. I jogged past but Justin peeked inside and once we were out of earshot he reported some 'extra-curricular' activities going on in the hut. It's always entertaining to see the lengths people will go to just to 'party' out of sight of the general public.

Heading down it got cold. We were plunging through almost a foot of snow and I'm sure it was one of those scenes that would have looked totally ridiculous to the non-trail runner. Hell, to almost anyone. Here were two guys in (short) shorts, short socks, running shoes and not much else prancing through the snow and the temperature was in the mid 30s. Did I mention our legs were beet red?

As we descended the snow got wetter and wetter and my feel got colder and colder. My legs were also getting super stiff. The cold was making them incredibly sluggish and slow to respond. At least my core stayed warm all day. My feet and hands especially not so much. I tried to eat a gel on the way down and it took way too long to get that packet open and all of the liquid into my mouth.

But I was still having fun! I think that sometimes the ridiculousness of the situation can make it more entertaining which in turn makes it bearable. Enjoyable even.

When we finally got out of the snow it did warm up some and then my hands and legs followed suit. Luckily my feet were never that bad. Looking at my GPS data below the last mile was not slow which is a testament to my feeling fairly good. The overall time was my slowest on this route but the finish might have been my fastest? I guess the cold didn't shut me down, it just slowed me down.

After the run we hit PCC for some hot drinks and food. Nice. I am so glad I usually pack a dry change of clothes in the car for after. Today was a good day.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - apple sauce, banana, 1 scoop protein powder, 1 scoop Perpetuem, tea
Lunch
Dinner
Workout Food	2 bottles each w/1 scoop HEED and 1 tablet Nuun, 3 GUs
Injuries
Therapy
Time of Day	8:30 AM
Workout Type	endurance
Weather	low 40s, sporadic light rain, light snow at the top
Course	wet trails, light snow about half way up, over 12" of snow at the top
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, hand-held bottles
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks Infinity Short III, Craft Active Classic Short Sleeve Baselayer, SmartWool NTS Micro 150 Zip T, Patagonia Capilene 4 Expedition Weight Beanie, Patagonia Capilene gloves

Technorati Tags: Tiger Mountain,Cottage Cheese Ass loop

I helped someone go for their first run!

So my brother-in-law Michael Reiter has this best friend David who lives in New York and I guess David has hit the treadmill a few times. He flew out to visit Michael for the holidays just like Shelley and I did and Michael was determined to get this guy outside for a run.

It worked.

We ran about one mile.

Since I had not charged my GPS after the last couple of days, no sooner did we leave the house then I got the low battery warning and then boom, white screen. White means no dice by the way. Oh well.

It was super cool to be out here with this guy that has NEVER run outside. It was an eye-opener about where some people are in terms of running (or cycling or fitness in general for that matter); that is something I forget all too often. Not ideal if are trying to minimize the asshole quotient. At times I was able to keep up by walking. But it was all good, David felt pretty stoked - and pretty sore - after we finished. The next day he opted out of running. Oops. I hope he can keep this up.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	10:00 AM
Workout Type
Weather	mid 40s, sun, calm
Course
Results
Time
Distance	1 mile?
Pace	12:00/mile?
Equipment	Brooks Cascadia 7
Clothing

Turtlehead Peak

Right then.

Yesterday was kind of a disaster except for the amazing scenery (which I am not discounting) so today I opted for a shorter route. Was it going to easier? I was banking on it but of course I didn't select some easy, flat trail, I wanted to get my money's worth! Instead I chose the most difficult hike in the Red Rock Canyon; Turtlehead Peak. And since it was only five miles I added on a couple extra.

I know what you're thinking, pure genius.

People (read: me) are idiots. At least I was smiling when I finished.

But in the end I had fun! So there. Did I go fast? Nope. Did I die a slow death at the end just like yesterday? Yep. The consolations were that this death didn't last as long, the scenery was again spectacular and I was the first one to the top as evidenced by my signature on a brand new page of the summit book. That and I didn't fall thank goodness. I'm starting a streak of fall-free runs to tell you the truth, kinda psyched about that.

I started out running up the Calico trails. At first I had parked at Calico 1 but then changed my mind (for the better it turned out) and drove just a little further up the scenic drive and parked at Calico 2. There was also a toilet up here. Bonus.

The 1.1 mile run up to the Turtlehead Peak trailhead was s l o w. Whatever, hopefully I would come good when the climb proper began.

The trail to Turtlehead Peak starts up a river wash. Perhaps .5 miles into it you climb out of the wash and start ascending toward the ridge that this giant turtle-shaped(?) rock sits on top of. As I was climbing I suddenly realized I was walking. When the trail leveled some I tried to jog but then it tipped up again and boom, I had to slow right down once more. Sigh.

As my eyes scanned ahead it became obvious that things were only going to get steeper and sure enough, after a couple more jogging sections I was reduced to walking which I did all of the rest of the way to the top. Today I took it better and just enjoyed my fast hike. Near the top of the ridge I was using both hands on occasion while scrambling up and it made me laugh that I had thought I could run up this.

ASIDE - the rock up here is sharp as a f'ing razor! And it it's all jagged and broken off so you can hardly put your hand anywhere without worrying that it might get sliced wide open. Throw in this strange crystalized coating on the rocks (also jagged and freaking sharp) and I started to worry just a little about the descent.

The trail goes up to the ridge, winds around behind the summit and when you finally reach the top it's amazing. I could see downtown Las Vegas, mountains in every direction and the wind was not blowing like everyone had told me it would be. Nice.

The summit book was in a small ammo box and after signing it I just stood there doing slow 360s to enjoy the view for a few minutes.

I felt MUCH better on the way down. Probably because 1) I had warmed up and 2) it's gravity assist going this way. I started out super cautious but after a bit I was hopping from sharp rock to sharp rock and even running in the short sections where I could feeling pretty confident. As I passed party after party that were heading up the trail I kept picking up speed and once the trail was all dirt I had a blast descending some of the twisty turns back to the trailhead at speed.

And then at the trailhead I was done. DONE. But I still had about one mile to run. :( And this mile included a couple of inclines. I made it back to the car but it wasn't pretty. Sheesh. Funny (read: not funny at all when it's happening to YOU) how you can go from ripping down a mountain to crawling up a tiny hill. It's like someone threw a switch and turned my legs off.

In spite of how not fast I felt it's impossible not to notice how wicked beautiful it is out here. [Did I mention that I'm bringing 'wicked' back? Yeah baby. Obviously high school were my formative years in terms of grammar and vocabulary.] I would come back here in a heartbeat.

Oh yeah, once again I wished I had brought my camera along but in retrospect there is no way I would have made it up the trail with both hands full of stuff.

In spite of it being somewhat cold at the start, the sun really warms you up. That and the climbing. I took off my long sleeve shirt half way up the climb and never put it back on. Heck, I could have gone shirtless on the descent but didn't feel like being 'that guy' today.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - 2 bananas, 2 little oranges, nuts
Lunch
Dinner
Workout Food	bottle w/1 scoop of some Gatorade powder that my brother-in-law had in his cabinet, 1 gel
Injuries	I am still feeling way tight which is certainly making it hard to recover. I should stretch.
Therapy
Time of Day	8:30 AM
Workout Type	endurance
Weather	low 40s to low 50s, sun, calm
Course	The climb to the peak just keeps getting steeper all the way up.
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, hand-held bottle
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks Infinity Short III, Patagonia Capilene 1 Silkweight Stretch T-Shirt, Patagonia Merino 1 Silkweight Crew

Technorati Tags: Red Rock Canyon,Turtlehead Peak

Red Rock Canyon big loop

Nice.

Shelley and I have been coming down to Las Vegas for the holidays a few years in a row now as her sister and nephew and brother-in-law live here. I usually try to squeeze in a ride or run and this year I got to drive myself to Red Rock Canyon and go for a run.

I was running up here once before and it was really beautiful and today I was hoping to tack on some extra miles to what I had done last year. Mistake? Maybe.

Every so often your body just is not clicking. It might be your own fault (too much or too little training, too much drinking, etc.) or it might not (an injury, unforeseen weather conditions, etc.) and today was one of those days for me. In my case I think it was mostly due to not taking care of myself meaning I have not been stretching, doing proper recovery workouts and have really fallen off the diet wagon during this holiday. Oh well. The bottom line is within one mile I knew it was not going to be a fast outing so had to readjust my expectations. I decided to try and look around as much as I could. Today would have been a good day to take the camera long but I opted not to in order to keep my hands free. :(

I started out on this old dirt road that had become a wide trail/river wash and climbed gradually up to the White Rock loop I wanted to run and within what felt like no time (two miles maybe?) I was walking. Ouch. I got moving again but this run/walk pattern would repeat itself for most of the day. Poop.

Even when I got off this wide trail and onto the fun trail I was going slow. In hopes that I was just needing some fuel I ate the Sport Beans pretty early.

ASIDE - I was wearing my brother in law's hydration belt that hold two bottles at an angle in the back. I could have carried two bottles in my hands but I thought I might need my hands for a shirt if it got warmer as I ran and/or the camera. Having free hands was a good idea but the belt was not so fun to wear. It kept riding up from my hips to my waist and there it would bounce around some and sometimes pinch my gut. It would also pull my shirt up so every half mile or so I was tugging my shirt back down to avoid the tummy show and potential chafing. It got a little better as the day progressed - perhaps because the bottles got lighter - but it was never what I would prefer to carry water. Lesson learned.

The White Rock loop was great. Yes I was going slow but the scenery out here is fantastic and I had found a pace that let me jog along a little longer before I had to walk. And I managed to run up all of the steep section so small redemption there.

I saw a handful of people out early in the day and then descending the White Rock loop I started to see a lot. I was also starting to feel just a little better here so tried to give it some gas and passed one group at a pretty good clip. That was fun. :)

At the end of this loop I ran down the dirt access road and then across the upper part of the canyon over to the Sandstone Quarry and Calico Springs area. I felt pretty reasonable on this traverse thank goodness.

I did this loop in the clockwise direction for two reasons.

1. I wanted to get the boring part out of the way early.
2. I was hoping the Calico trails would be mostly downhill.

I did get the boring part out of the way and the Calico trails were mostly downhill... mostly. :) Over here I was also running on sandstone for short stretches - think Slickrock in Moab, UT. But there were also some pretty steep uphill pitches that were killing me by this time. I didn't really feel like I was bonking but I was shattered and crawling long by now.

As I descended the Calico trails I was trying to decide where to exit the canyon and get back up to the visitor center where I had parked. I ended up running past the last exit and out to the highway. Oops.

Soon it became obvious I had gone the wrong way as I watched the mileage accumulate on my GPS. Then the trail ended in a river wash and I started doing that classic "I'm lost" thing where you move foreword a little, second guess yourself and backtrack, then second guess yourself again and move further forward. Good grief.

Finally I saw an old dirt road that headed up the ridge in the general direction of the park entrance and took it. At the top - where I could finally look around - I realized that I was perhaps one mile past where I wanted to be but in my depleted state it felt (and looked!) much further. At least now I knew where to go so I jogged/walked my way back up the ridgeline. With about half a mile to go I could see the visitor center so perked up a bit. Man was I tired when I got to the car.

Still, amazing views! And a lot of these trails were were super fun to be on. Surprisingly, there were a lot of tight corners that I had to run around. You're cruising along and you can see for miles so you think the trail will be really predictable but suddenly it will zig left and then descend down some little gully. Pretty fun mostly.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - 2 bananas, mixed nuts, water
Lunch
Dinner
Workout Food	2 bottles w/sports drink powder, 2 GUs, 1 package Sport Beans
Injuries
Therapy
Time of Day	8:30 AM
Workout Type	endurance
Weather	sun, blue sky, low 40s at start, mid 50s at finish, calm
Course	quite a bit of river wash, sand, gravel (the hard part) but also lots of fun dirt and rocky single track
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, 2-bottle hydration belt
Clothing	Brooks Infinity Short III, Patagonia Capilene 1 Silkweight Stretch T-Shirt, Patagonia Merino 1 Silkweight Crew, SmartWool socks

Technorati Tags: Red Rock Canyon,White Rock loop

Cougar 10

After all my running yesterday I was not sure how I would feel today but Edgardo Balansay was psyched to go and company makes (almost) everything better so I was definitely up for it.

We did the usual Cougar Mountain loop and it was SO beautiful out.

On the drive out it was raining and I was thinking great, nothing like mid 30s and wet. But one good thing about mid 30s and wet in Seattle is that it will be snowing just a few hundred feet higher and that's exactly what Cougar Mt is. YES. The mist in the parking lot turned to snow within about .5 miles and didn't turn back into rain until about 1.5 miles to go. At the high point we were running through about 3" of snow and it was awesome.

Not only is snow dryer, it reflects the light from your headlamp so it's MUCH easier to see where you are going. Fun, fun, fun.

The only bummer is I was super tired and tight but so was Edgardo. :) I got lost twice [You'd think I would know this route by now but no...] but found the trail again pretty quickly each time. If you look at my GPS file below you can see the biggest detour as the little out-and-back.

I'm really glad I got out of the house today, Running in the snow, when it's not covering a ton of mud, is a ton of fun. I so wished I had a camera with me today.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	bottle w/1 scoop HEED and 1 tablet Nuun
Injuries
Therapy
Time of Day	5:30 AM
Workout Type	endurance
Weather	low 30s, light snow, some rain at the end
Course
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, hand-held bottle
Clothing	2XU Compression 3/4 Tights, Craft short sleeve undershirt, SmartWool long sleeve shirt, Patagonia gloves

Technorati Tags: Cougar Mountain,Cougar 10

Howe Street stairs | Fleet Feet run | bike commute

Nice. Today was a day of fitness.

In the morning I met Jim Kodjababian for a super stair workout, after work I joined my first Fleet Feet Fun Run in ages and I rode my bike to work, to the run and to home.

And now I'm tired.

I managed to get to the Howe Street stairs early again to do my 'warm up' flights before Jim showed up and then we did 10 flights together. To mix it up, we went up two flights and down one on the last two runners making them 1.5 ascents each. If you look at my GPS data below you can see that the 4th to last and the 2nd to last ascent are a bit bumpy. That's me running up two sections of stairs, turning around, going back down on, turning around, repeat to the top. 15 flights today! My stair 'season' ends with 20. Ouch.

The run is the usual Tuesday 6:00 PM run at Fleet Feet Sports up on Capitol Hill. I did it once (twice?) about one year ago when it was warm and dry and the winter route is slightly different in that we don't hit any dirt trails. Still, the run goes up Interlaken (ouch) and then up E Galer (OUCH) all the way to the top of Volunteer Park. Good stuff.

The pace seemed really fast to me right from the gun but this is exactly what I need as I 1) don't run on pavement that often and 2) don't run fast very often and 3) love running with people. I could tell within one mile that the leaders were out of my league but there were two guys that were just behind the leaders that I opted to hang with and this worked out.

Going up Interlaken two guys that had hung back at the start so one of them could change clothes caught us and passed us. I tried to go with them and managed to do so for about 100 m but then as we started up Galer it wasn't happening. By the top of Galer they had at least 100' on me. Oh well, now I have goals. :) I stopped and waited for the two guys I had been running with and we rolled back to the shop.

Where everyone seemed insistent on hanging out in the Cal Anderson Park playfield...! Not me, it was cold out.

ASIDE - I noticed I am missing some sort of running esthetic boat here... I had on more clothing than anyone else and I had on knickers. Turns out guys - I mean 'men' - don't wear 1) lots of clothes or 2) knickers. Paint me n00b.

The ride home was pretty frigid and windy but I had my second set of gloves and sweatpants (which I wore over my running knickers) and my cycling raincoat so I survived. It was kind of fun actually being out in the cold and being dressed for it.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	stairs - 5:40 AM run - 6:10 PM
Workout Type	stairs - strength run - endurance/pseudo-tempo
Weather	low 40s, dry, windy
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Launch run - Brooks Launch commute - Raleigh Mojave 8.0
Clothing

Technorati Tags: Howe Street stairs,Fleet Feet Sports,Fleet Feet Tuesday run

core

Got in a little core workout at home and even managed to make my own 'medicine ball'.

That, my friend, is a musette bag I got from an Echelon Gran Fondo event with eight old ATA hard drives in it. I hung it on my bike scale and it comes in at roughly 11.3 lb. and I was using a 12 lb. ball at the gym so pretty much perfect. I just grab the one side/strap with each hand when I do my twisters. Reduce, reuse, recycle and all that.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	ball leg lifts 3 x 40 back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 11 lb. push-ups 15
Results
Time
Distance
Pace
Equipment
Clothing

Mount Si

Up into the snow!

Yesterday the plan was to summit twice. Guess we all know how that went. :) I was just too tired from yesterday's run, and then Shelley and I went to a party last night where I exercised no control over my consumption of alcohol and rich food and in the end no one else from our group wanted to summit twice anyway so I would have had to push myself up the darn mountain solo the second time. Not today.

But maybe it was the right decision because I had a super time! My friend Edgardo Balansay showed up and that was a blessing as I ended up being the fastest person from the Seattle Running Club today so thanks to Edgardo I had someone to run and chat with.

There was a trace of snow in the freaking parking lot(!) and as we climbed the trace turned to a light covering and then substantial covering and at the top it was at least one foot deep. Awesome.

Man, I had forgotten how steep and hard the bottom of this trail is. I started running and was huffing and puffing in no time. There were tons of steps that were kinda big to run up so occasionally I walked them. Then I was walking some of the steeper pitches too. :( About two miles in, and when the snow got to about 3" deep, the trail and traction improved and I was finally able to run again for extended stretches.

It was SO much fun running on the snow. I wasn't sliding around, it was quiet except for eth crunch under our feet and as the sun got higher in the sky the combination of more light and reflective snow made the trail really bright! Which was a start contrast to what was going on down in the valley.

I recently purchased a new camera and today was the big test drive. For the first time I got something that was waterproof, shockproof and dirtproof. I love it! It's awesome to be able to carry this thing right out in the open so it's convenient to use. And so we did.

Another thing that was awesome was my SmartWool shirt! This one is slightly thicker than what I usually wear and it has a hood. I used to hate hoods on anything but today it was jus the ticket. I started with it on, took it off after I warmed up, put it back on at the top and took it back off half way down. No hat to hold onto! Genius.

It took Edgardo and I about 1:16 to get to the viewpoint at the top and just over 30 minutes to get back to the car. :) Running down the trail was a BLAST. At the top the snow made for much faster descending than I thought as there were no rocks to avoid - you could fly! I was launching off little drops and no worries about where I might land. Super fun. As I passed one family hiking up the trail the dad shouted, "Cool, they're already coming down! How long did it take you?" But I was already past him and didn't feel like stopping so I just shouted, "Not sure!"

I didn't eat much today but the effort also wasn't that long and it worked.

Snow is fun.

Here are all the pictures and video.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:30 AM - apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, banana, walnuts, tea
Lunch
Dinner
Workout Food	water, Hammer Gel (about half a flask)
Injuries
Therapy
Time of Day	7:45 AM
Workout Type	hills
Weather	upper 30s to 40, light snow at the top
Course	Mount Si trail
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, Ultraspire Surge
Clothing	Teko organic SIN3RGI Light Minicrew, Mountain Hardwear knickers, Craft short sleeve undershirt, SmartWool heavy long sleeve shirt, Patagonia gloves

Technorati Tags: Mount Si,Seattle Running Club

Magnuson Series 15k

The Magnuson Series is pretty cool. It's a monthly run series at Magnuson Park and each month you have the option of doing a 5 or 10 15 km race. I'm hoping to go up Mount Si tomorrow with the Seattle Running Club so I didn't feel the need to do any hills today and the Magnuson loop is extremely flat. Perfect.

Yesterday was my first day running after four days off and it felt fine so I think I'm ready for some harder stuff? And another back-to-back weekend of running? You never know until you try.

My goal for today was 7:00/mile pace all the way.

And I just made it...

IT WAS WINDY. As I drove to the parking lot trees were swaying and people were huddled in their cars. I got out to register and had to put on all my extra clothing (sweat pants, windproof fleece jacket, raincoat) just for the short walk. Once I had my number I went right back to the van, started the engine again and cranked the heat.

With about 12 minutes to go before the start I got out again and hit the head. People were hugging the bathroom walls to try and get out of the wind and I was no different. Interestingly, I was one of only three people on the leeward side of the building?! I was worried I might be too warm once we started but I usually am okay with over dressing just a little so I put that thought to bed.

They line everyone up together and just recommend that people who run 8:00/mile or faster get to the front. I looked around for some other 15k numbers (each distance has a unique color) but only saw two. Sheesh. In comparison, there were a ton of 10k numbers. That sure is a popular distance! I guess it's also a benchmark and people want to see how they did compared to last time or last year, etc.

We got the 30 second warning and then it was GO.

Bang! Right away some speedy 10k folks are leaving me in their dust. And there was this one woman with two LOUD and UNRULY dogs on retractable leashes and of course they were totally not retracted and the dogs were pulling her along faster than I could go! DANGER.

Within about .25 miles I spotted another 15k runner near me with a yellow shirt so I tried to hang with him. It didn't work. Right after the hill he started to pull away and after half a lap he had a reasonable gap on me.

On the backside of the course there were two spots where the gravel trail was under water. Each puddle was about 10-15' long and they had put cinder blocks and flat stepping stones down so you could walk on them and not get wet. Let's just say it was interesting hitting these stones (that were spaced for walking) at speed. Thankfully I managed not to fall or slide off each of the three times I ran through this section.

After one lap yellow shirt stopped for a drink at the start/finish and suddenly I was just 50' behind him. [Martin's strategy of using a hand-held bottle was working!] Then on the hill I made up half of that gap and one mile later, in the grass, I passed him. No doubt due to my mad trail running skillz. :)

I'd be lying if I said I didn't look over my shoulder a few times during the next lap... but luckily my gap slowly opened up and as I started the third lap yellow shirt was just out of sight.

My concentration had held up okay for the first two laps but now on lap three I was starting to falter just a bit. This pace was about all I could do and maintaining it was getting tough. There were a couple of spots on lap three where I know I was going slower than on laps one and two but what can you do. Well, I guess I could actually train... but Homey hasn't been playing that this year.

As I was approaching the puddles with the stepping stones for the last time there was a young woman with a walker in front of me who was completing the 5k event. She had a friend with her that was helping her out along the course (and was probably there for safety too). Since the walker isn't exactly designed for off-road use and has tiny wheels, she went straight through the puddle! Awesome. Her friend on the other hand gingerly stepped onto the stones. Well here I come as fast as I can and now there is no room for me on the stones. Not wanting to dive into the muck I (gently and politely and not too loudly) shouted, "Excuse me!" as I ran up to the puddle. She kind of freezes and then at the last second leans way to one side and I decide there is enough space and jump onto the stones. For a second I thought I was boing to slam into her and send her into the mud. I'm SO glad that didn't happen. I had time to shout encouragement to the woman with the walker and her smile when she looked over at me spoke volumes. Obviously it's not the pace that matters, sometimes it's just finishing.

I managed to reel in a few more 10k runners in the last mile and yellow shirt was not gaining on me so that was good. With half a mile to go I shed my vest so they could see my number at the finish but I was not able to pick up the pace until I was very close to the line. Rats.

Whew! I guess to go fast you need to train fast. Damn logic.

I walked for a bit to cool down but I was getting cold fast so I pretty much hightailed it back to my van and got the hell out of there.

Drive home.
Make smoothie.
Drink smoothie.
Take long shower.
Feel better.

I'm pretty glad I made my goal! I was absolutely unsure of doing it with all of my runs this year being of the long, slow variety. Nice.

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - sausage, apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, banana, walnuts, lots of tea
Lunch
Dinner
Workout Food	9:15 AM - gel 9:30 AM - gel race - bottle w/some Hammer Gel and 1 tablet Nuun
Injuries
Therapy
Time of Day	10:00 AM
Workout Type	race
Weather	40, wind, light rain the last half
Course	5 km loop, totally flat except for one 40' hill, about 2/3 gravel path and 1/3 pavement
Results	1st - 15k official results
Time	1:04:12
Distance	15 km (9.3 miles)
Pace	6:53
Equipment	Brooks Launch, hand-held bottle
Clothing	The Balanced Athlete socks, compression knickers, Craft short sleeve undershirt, SmartWool long sleeve shirt, wind vest, Patagonia gloves, SmartWool hat

Technorati Tags: Magnuson Series,Magnuson Park

treadmill run

After four days off from running (I felt super unmotivated, lackluster, tight, tired, you name it...) today felt just fine. In fact, it felt pretty good! And I didn't even have any music to keep me company because my iPod died the other day.

I just took it easy and luckily that's how it felt.

On a whim I weighted myself before and after the run just to see where I was since I had not been on any scale in ages and I also counted my strides. Turns out that just like in cycling, keeping your cadence up takes stress off of your legs and transfers it to your aerobic system (heart and lungs) which recover much faster. What is the 'optimal' cadence for running? Well obviously that varies from individual to individual just like in cycling but I have heard 90 strides more than anything else. Interesting that this is the EXACT same number people talk about when they mention optimal cycling cadence. Coincidence? probably not.

Sleep
Waking HR
Body Weight	before run - 179 lb. after run - 177 lb. This is a little higher than I'd like to be but Shelley already accuses me of acting too much like a girl in this regard so I should probably relax...
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy	12:45 PM - 15 min sauna
Time of Day	12:00 PM
Workout Type	endurance My cadence was 86 strides/minute which seems pretty good for a taller person?
Weather
Course	treadmill - 1% incline
Results
Time	35 min
Distance	4.6 miles
Pace	5 min at 7:30, 24 min at 7:00, 1 min at 6:00, 5 min at 15:00 (walking cool down)
Equipment	Brooks Launch
Clothing

core | bike commute

Some good things happened today.

• I did core again.
• I rode my bike to work.
• I got a massage.
• It didn't rain on my while I was commuting.
• I realized I still have a full week to blog before the end of the world.

Man did I need that massage... In fact, I need to go right back and get a dozen more. Back-to-back would be good. Sheesh, my body has been neglected.

ASIDE - these days I am seeing Jenny Dailey for massage and I can recommend her highly. She's always learning more, her rates are too low (guess that cat is out of the bag...), she knows what athletes need and she's fun to talk to.

Today was also the first day that I did core at home. Recently I purchased a mat and it has arrived. We already had an inflatable exercise ball and so now I am good to go. Will Martin be able to sack up and do core at home without the 'gym vibe' and shitty piped-in Clear Chanel music to spur him on? Stay tuned and find out.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy	5:00 PM - 60-minute massage
Time of Day	core - 6:00 AM
Workout Type	active recovery
Weather
Course	ball leg lifts 3 x 40 back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters I forgot about these again...! push-ups 18
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: Jenny Dailey LMP

core

Made it to the gym! Hallelujah.

But damn was my head not into this workout. :( I started to do my push-ups and quit after three. Thank goodness I tried again when I was done with everything because by then I had come around somewhat and managed to get them done.

Oh yeah, everything was hard, I deserve that after so many days off from this.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	ball leg lifts 3 x 40 back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 push-ups 20 twisters I totally forgot to do these... that's how long it's been. :( hip abductors 3 x 30 - 100 lb. hip adductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment
Clothing

Howe Street stairs | commute

Stairs baby.

I felt pretty flat going in but in the end it turned out to be an okay workout. For sure I need to stretch/get massage/use a foam roller as my legs are wicked tight these days. Tight like guitar string I say.

But 'okay' doesn't mean great and although the second runner felt better than the first, the third felt like total crap and I had to back the pace off a bit to finish the fourth. Oh well. I did get my heart rate kinda high, that's worth something. :)

I manage to hop on my bike and roll to work, that always feels good after something like this.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	stairs - 5:40 AM
Workout Type	stairs - strength
Weather	stairs - mid 40s, dry, windy
Course	stairs - Howe Street
Results
Time
Distance
Pace
Equipment	stairs - Brooks Green Silence commute - Raleigh Mojave 8.0
Clothing

Technorati Tags: Howe Street stairs

Cougar Squak Cougar trail run

This was supposed to be an awesome run... and I guess in a way it was but in a much harder way than I was hoping for. For the first time in ages I went for a real bike ride yesterday and I was hoping it would leave my running legs pretty fresh for today. For the most part it did but I didn't exactly execute as planned.

For only the third(?) time ever I connected with the Seattle Running Club for their regular Sunday run. This outing was advertised as a run with a 10-mile and 18-mile option so I figured perfect, I'll go 18. Win Van Pelt was the event organizer and our pace is very similar so I was psyched.

I got to the start and no sooner do I get out of the car and mingle with the group than I hear most of the bunch is going short. This left just Win myself and some woman. No worries I thought, she was all decked out in compression socks, a cool racing vest with hydration bladder and fancy shoes - let's go!

Did I mention the other woman? She was a hairdresser who had relocated to Los Angeles but still flies back here for some loyal clients every six weeks. I'm guessing she is doing all right. She also had on white socks and some brand new pink shoes. When someone commented on her shoes she replied, "I don't run when it's wet..."

This was going to be fun.

Right from the parking lot hairdresser takes off up the hill. She is leaving everyone in the dust! Or mud as it were today. Also right away compression socks is off the back. Oh no... there goes more of my company for the long run.

I work my way up so I'm behind the guy who showed up with hairdresser and I'm thinking this is a pretty stiff pace. Then I remember they are just going 10 miles. :) For the first couple of miles hairdresser keeps pushing hard but then we get to an extended climb and suddenly she says something like, "This is a good one!" and then she's walking. We regroup at the top.

ASIDE - every time we wait for compression socks she yells at us to keep going and insists that she is slow. About three miles in Win is about to jog back for her so I suggest that we'll be out here all day if we really do wait for her. Besides, she told us to go ahead. And we're marking all the turns.

Now we're heading downhill. I end up slotting in behind hairdresser again when she suddenly slides a bit and this causes her to pull the ripcord. As I jog past down the hill she says something about how slick the trail is...

About 3.5 miles in we split up. Did I mention that Win said he has a 'bad hammy'? Normally he's pretty quick going downhill but not today. As we jog down to 900 I keep it nice and tame so that we stay together. At the bottom we wait again for compression socks and then cross the road and head up Squak. Of course compression socks is off the back instantly and this time Win is sounding like he's laboring some and suddenly I feel like I'm coming around so I kinda know what's coming. Sure enough, as we get to the next intersection Win says he is turning back.

I ask for directions and after listening to so much Greek (I don't know these trails that well yet) Win finally offers me his map. Thank you Win! By this time compression socks has caught us again and announces that she has probably bitten off more than she can chew so decides to head back with Win. How far have we gone so far? Oh, about 5.5 miles.

And Martin is solo.

Oh well, shit happens. I was totally looking for a group run but this will have to do so up I go.

At first I had the map (thoughtfully wrapped in a Zip-Lock bag mind you) tucked in the back of my shorts but it kept falling down and suddenly I was running with a plastic panty liner. No fun. After having this happen twice I figured out I could fold the map three times and stuff it between my hand and my hand-help bottle. Nice. This was very secure.

At one point on Cougar the mist had turned to tiny snow flakes and now as I climbed Squak I suddenly saw snow on the ground. It was beautiful! The higher I went the more there was and by the time I got to Central Peak there was about .5" of even covering. And it was so nice and quiet.

On the way up I had the foresight to mark all my turns and good thing because on the way down I almost blew right past one of them. Win had said he would mark the trail and sure enough, I found one of his arrows and so my pace increased as my confidence grew.

Then the trail ended. Oops.

I looked at the map and figured the way down had to be close and sure enough after stressing a bit I found it. This descent was fun! The trail was new and soft and I had a blast bouncing down to 900. And then I got lost.

Okay, technically I wasn't lost, I knew exactly where I was but I could not find the trail I was hoping to take back up Cougar. After some walking and searching I finally decided to run up 900. Talk about not scenic... the shoulder was slick with scum, the cars were right next to me and it was raining. Good times.

At least I knew where I was going and when I got to the hill I resolved to run it all. I made it; barely. Last week when I went up this climb with Bryan Estes I was toast and walked most of the second half. This time I managed to grind it out although I know I was barely running. I think I was starting to get tired! And perhaps the cold was sapping me more than I thought it would?

At the top I was in a bit of a haze and ran down the trail for a bit before I realized I had forgotten to tag the summit! That'll never do so I turned around pronto and went all the way to the top and physically touched the wood bench that sits up there. If you zoom way in you can see my little out-and-back below.

As I descended from the summit I know I was beat. And I still had about six miles to go. Ouch. Two miles later and I'm walking. Not so good. I pulled it together but had to walk at least three more times before I got to the car. At the last intersection with 1.2 miles to go I resolved to run it in and barely made it. Sheesh.

For sure I didn't eat enough but at least I finished both my bottles. I also never felt cold but I'm guessing my legs stiffened up some from the exposure. It sure felt nice to reach the car.

So today I got to do some route finding and learned a little about perseverance and a little about how much I need to fuel myself when it's cold out. All good things. I also re-learned that any group run/ride can easily turn out to be not what you wanted so I better show up with a better attitude and be more flexible or just go it alone. :)

Thanks again to Win for giving me a map - it really helped. And kudos to compression socks! In spite of biting off more than she bargained for she still had the presence of mind to ask me if I had enough food and water when we split up for the last time. Much appreciated.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	6:15 AM - apple sauce, 1 scoop protein powder, 1 scoop Perpetuem, walnuts, tea
Lunch
Dinner
Workout Food	2 bottles each w/1 scoop HEED and 1 tablet Nuun, 3 GUs
Injuries
Therapy
Time of Day	7:40 AM
Workout Type	endurance
Weather	upper 30s to maybe very low 40s in places, drizzle, calm
Course
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, hand-held bottle
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks Infinity Short III, Craft short sleeve undershirt, SmartWool long sleeve shirt, Polypropylene gloves

Technorati Tags: Cougar Mountain,Squak Mountain,Seattle Running Club

May Valley and Mercer Island ride

This one is for you Jeff Reed.

Today was just like the old days. I have been itching to go for a real ride meaning something other than just my six mile commute and with the dry forecast and a solid run planned for tomorrow today was the day. As it turns out, because the route I chose is used by tons of teams for group outings I saw loads of people.

As I was getting ready this morning I was laughing at myself. I have forgotten how long it takes to get ready for a bike ride! Especially if you have not ridden your bike in a while. I had to air up the tires, oil the chain, put on twice as much clothing as when I run, find my cycling GPS, the list goes on and on.

ASIDE - if you look at my GPS data below you will see that at one point I had turned on the auto lap feature so I could see what my pace was while running and five miles into this ride it was driving me nuts so I turned it off.

ANOTHER ASIDE - I got my heart rate much higher than on Wednesday's run! And except for the last effort when I was sprinting up a hill it did not feel as taxing. The perceived effort of these two activities is still different for me.

I had hoped to start by 9 but that became 9:30 and then I finally rolled out of my driveway at 10. Oh well.

The first thing I noticed is my handlebars felt really narrow! All I've been riding lately is my town bike with big, fat riser MTB bars and suddenly my 44 CM road bars felt teeny weeny. The second thing I noticed is that I had gears! And boy were they great to have... :) I was shifting up a storm all day and loving it. Lately I have been noticing that there is no easy way to ride a single speed bike in a hilly town. At some point you simply have to put in a big effort to get where you are going.

As I headed south along the east side of Lake WA I saw no less than three groups of bikesale.com people out for a team ride. It was pretty cool to see that many people out and about.

As I climbed up McDonald's hill I did not have to use my lowest gear, that was a nice surprise. In fact, I felt pretty reasonable; but I wasn't trying to keep up with anyone which sure helps a lot.

Riding along May Valley was a blast. I felt fine, there were almost no cars and I went exactly the speed I wanted. And thank goodness for the toilet at the Squak Mountain State Park parking lot. I sure needed it.

Heading north along Issaquah-Hobart was even more fun because I could go faster! I saw a couple of properties that were for sale on the east side of the road and fantasized what it would be like to live in a house that bordered these woods. Probably kind of fun. And dark. And damp. With no view, Maybe not so fun.

Except for my back which got slowly worse and worse the more I rode, my legs felt better and better the more I rode. My speed coming back on Newport was only a couple of mph below the pace of a spirited team ride and I felt pretty relaxed.

As I was crossing the swamp heading back to Mercer Island I got stuck behind this guy who was riding 'wide'. You know what I'm talking about, he was sort of weaving back and forth and seemed oblivious to anything/anybody around him. I elected to slow down and simply sit behind him. As we rode along the trail some cyclists were approaching us and wide guy jams on the brakes! I was like, "What the...?!" We sped up but then a couple more cyclists passed us going the other direction and it happened again! Why was this guy slowing down so much? He was obviously in his own world and I took the next opportunity to pass him.

When I got to Mercer Island I had not been out that long so figured I better loop it. Here I started getting tired but not too much. Interestingly my cadence had gone up! Usually when I get tired my cadence goes down, I guess I was not that tired?

It was a blast riding around the island. I had to sit up a few times and stretch my back but good times anyway. I was going clockwise and as I got to the last short ascent I figured what the heck and jammed up it out of the saddle as hard as I could. Fun. I still had enough left in the tank to climb up to I-90 in the big(ish - I had a 50-tooth chainring on) ring.

This ride was great! It was so fun to get out on a real bike again I'm just bummed that my back acted up so much. After eating, showering and sitting down for a bit I was freaking crippled and could hardly get up much less walk around. Suck. Serves me right for ignoring my core workouts for so long and for not stretching when I finish a ride.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	8:00 AM - applesauce, 1 scoop protein powder, 1 scoop Perpetuem, walnuts
Lunch
Dinner
Workout Food	1.5 large bottles each w/3 scoops Perpetuem
Injuries	My back got tighter and more sore the longer I rode.
Therapy
Time of Day	10:00 AM
Workout Type	endurance
Weather	low 40s, dry, calm
Course
Results
Time
Distance
Pace
Equipment	Redline Conquest Pro
Clothing	Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, long sleeve jersey, Polypropylene gloves, OR Gripper gloves, cap

Cougar 10

Fortunately for Bryan Estes and myself the weather forecast was wrong again! What was supposed to be a horrific day ended up being an incredibly nice morning. It was clear, the trails had drained well, it was not too cold and I felt better than expected. Bonus.

To top it off, for the first time in recent months we managed to finish this loop in a time close to 1:30 and that was with three nature breaks along the way. Nice.

I also had my brand new Black Diamond Sprinter Headlamp on which is way better than what I used to use. In fact, it has almost twice the lumens of my old light... only now do I realize how inadequate my old light was and this new light isn't even half as powerful as what some folks strap on.

We started out very slow. At first I thought today was going to be quite leisurely but then about half way in I felt better and sped up just a little. It wasn't much but because I could see where I was going and because I was feeling a little better the speed never fell off so for a change we finished strong instead of just finishing.

Interestingly my heart rate never got very high in spite of the feeling that at times I was working pretty good, I guess this really was an endurance run. Or my perception of output while running is still not in sync with reality.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	4:45 AM - large bottle w/4 scoops Perpetuem
Lunch
Dinner
Workout Food	5:30 AM - gel bottle w/1 scoop HEED and 1 tablet Nuun
Injuries
Therapy
Time of Day	5:30 AM
Workout Type	endurance
Weather	low 40s, partly cloudy, calm, dry
Course
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 7, hand-held bottle
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks Infinity Short III, Craft long sleeve undershirt, Brooks Podium LS shirt, Polypropylene gloves

Technorati Tags: Cougar Mountain,Cougar 10,Bryan Estes