A Tropical Paradise Indeed...But Only If You're NOT a Runner.

I have to say, Maui is an amazing place. The view of the Pacific Ocean outside our condo is stunning and the island itself is an awe inspiring creation of volcanic rock, but as nice as it is I have to say it's a tough place to be a distance runner. Now, mind you, I'm used to running in THE BEST RUNNING VENUES IN THE WORLD (Portland, of course) but this place is completely on the opposite end of the running spectrum. To give you an idea what I'm talking about let me tell you about the run I went on today.

Usually on a Monday afternoon I would go someplace like the Glendoveer Fitness Trail or maybe even the Mt. Talbert Trail...but since I'm not in Portland I had to improvise. After spending the entire afternoon on my laptop looking for trails in the area I finally gave up and went for a run on the shoulder of the Hana Highway. I love to run, and, generally, it doesn't matter where I do it...but today's run reminded me of when I was a little kid and people would suggest I go out to the highway and play in traffic! I'm going to keep searching and I'm hoping that tomorrow I find a better place to run otherwise I may just have to go for a swim instead.
-Coach Howard

Winter Training: Cascade XC Building the Base

Well, today we went to the Willamette River Loop and ran an easy 11. We had a great group of current and future T-Birds on hand to enjoy a relaxing trot around downtown Portland. You can really feel the bonds forming stronger among our team...we have a GREAT group of people in the program and it's exciting to know that next fall we're going to be strong when we show up to race. It's a good time to be a Thunderbird! :-) -Coach Howard

Running in the Northwest...Nothing Compares!

So today I went up to Forest Park with three of my guys from the program and enjoyed one of the most beautiful settings for a run you could ever hope for. You would think that on a rainy winter day it would be easy to talk about what a crummy run it was, but just the opposite is true. We ran on Leif Erickson trail which has been written up in national magazines over the years as one of the best urban running venues...and it's not even the best place in Portland to run! But I digress...

As we ran past endless Douglas Firs without a car in sight I felt an overwhelming sense of how truly lucky we are to live here in the Pacific Northwest. An hour's worth of endorphins followed by 24 hours of bliss! :-)

The day got even better as we got confirmation that two of our recruits will be coming to Cascade next year. Look for a press release in the coming days with more details. Until then...happy running!

-Coach Howard

PS...if you're not in Portland and want to see Forest Park with your own eyes check out:
http://www.portlandonline.com/parks/finder/index.cfm?PropertyID=127&action=ViewPark

Cascade Running: Chirstmas Break Base Training

Today was a great day! The day started with a family workout...Daniel, Janet and I all headed out to the gym and lifted weights, rode bikes (on indoor trainers) and Daniel even set a PR for a mile on the treadmill. Then later in the day I got to do a trail run with Brad, Shane and Eric before we went over to the track and ran some 300's. The Christmas carbo load provided some good fuel for the fun....ahhhh, a good day indeed. :-)

Christmas Blessings: A Day of Rest and Family

What a great day! Friends, family and of course, lots of good food. Tomorrow's workout is going to be very well fueled. :-)

Cascade Running: The Day After the Nog

It's the day after the 2007 Egg Nog relays and approximately 4 dozen fellow "Noggers" are in detox mode as we recover from the creamy madness we put our bodies through. The pictures are beginning to surface and certainly a highlight video will show up on YouTube (see Egg Nog 400's) but the stomach cramps and egg nog aversions are the true legacy of this event.

It was a lot of fun to see so many of my past and current runners connecting with the community of runners here in Portland. If you look at the Egg Nog event videos from other places you'll see a small handful of people...but the Portland event has more than 50 (probably a low estimate) and another 40-50 spectators in the stands! If you live in the Portland area you already know what a great community of runners we have here...if you don't live here then you'll have to just imagine what it might be like.

I'm off to get my workout done...looks like a bike/run today.

Coach Howard

Cascade Running at the Egg Nog 400's: We came, we chugged, we puked!

Well, against my better judgement I became a reluctant participant in the 2007 Egg Nog 400's at St. Helens High School. There were about 20 of my current and former athletes out for the event and you could say I got "Egged" into it. :-) I was surely the oldest, slowest and most ridiculous looking member of this year's field...but proudly I held my nog better than I thought I would. I gingerly took the first 8oz. cup of Egg Nog -- as I mentioned in my last post, I have one of the weaker stomachs in the world, so I wasn't expecting much from myself today. As it turned out I made it to the 10th lap and EIGHTY OUNCES of egg nog before I just couldn't take it anymore and bowed out with a less-than-graceful spew of holiday cheer. Once I gathered myself and looked around I realized only one of my runners was actually still in the race...the rookie "nogger" Eric Lagerstrom lasted for 12 full laps and missed the podium by a single place as he finished 4th overall. I would have been happy with bragging rights except for the fact that Eric was the only person that rode out in my car...leaving me unable to brag, lest I be reminded of the drubbing he just put me through. Next year I need to bring the bus so I can talk a little egg nog trash on the drive home! :-)

Cascade XC: Running in the Rain, Counting "Hello's"

What a great day to run! "But it's pouring down rain", you say. That just means that all the lazy people will roll over and go back to sleep! This morning the T-Birds and a recruit all went down and ran the Willamette River Loop (8 and 11mi. options) and it rained the entire time!!! :-) The River Loop is a tough place to run in the summer because of all the fair weather traffic, but not today...we had the place to ourselves except for the truest of Portland's running faithful.

Somehow me and the guys got this game going about who could get the most "Hello returns" from people as they ran in the opposite direction. Eric had a solid debut with 71 out of 75 offering a reciprocal greeting...but today was ALL COACH HOWARD as the old man went a perfect 21 for 21 even scoring audible hello's from a two people with fleece face masks and iPods!!! Yes, it is true that I was in a groove...the question is, was this a one-time fluke or can I repeat next week? Only time will tell...

Tomorrow: The Egg Nog 400's. Will I make it to the mile? (hint: I once vomitted just from smelling sour milk)

Coach Howard

Egg Nog 400's: A Holiday Classic

"Where Champions Have Risen and Vomitted Since 2005...it's Egg Nog Season!"
Host: Tinkle's Trotters
Date: Sunday, December 23, 2007
Time: 12:00pm - 3:00pm
Location: St. Helen's High School
Street: 2375 Gable Rd.
City/Town: Saint Helens, OR
Phone: 503.753.6021
Email: komalley-11@sandiego.edu

"In the end, I am going to try to make it so it's a pure guts race and, if it is, I'm the only one who can win it." - Pre.Do you think you have what it takes to compete in the third annual Egg Nog 400m Repeat Challenge. This event, which has catapulted athletes like Ben Krause and Joel Turkheimer to stardom, is a test of mental and physical ability. The rules are simple: drink 8 oz of Egg Nog and run a lap. Repeat until you toss your cookies. Last man to hurl is declared the champion.There is a 5 dollar entry fee to cover prizes and egg nog costs. For the daring, the record stands at 12.5 laps and 112 oz of nog. Record holder being none other than Joel Turkheimer. Do you have what it takes? Do you have the guts to do it? We'll find out.

Cascade XC: Winter Training, Holiday Nutrition and Christmas Shopping.

"Don't eat fatty foods, keep it low on the treats", says Daniel, an 8th Grader at Sunrise Middle School. He may not have a Master's degree in nutrition, but he's absolutely right! There's our thought for the day - fend off those holiday well wishers that come loaded with plates of cookies and candies and pies...oh my! (couldn't resist, sorry) :-)

So I've scheduled a "brick" workout to kick off the day. For those of you that aren't familiar with triathlon jargon that means I'll be doing a bike THEN a run workout back to back. It helps the legs get used to that transition so that next summer during tri's I won't feel like I'm running on tree stumps.

After the workout I've got the last of my Christmas shopping to do. Heaven help the procrastinator who has to go to the mall 4 days before Christmas....giddyup!

Happy running,
Coach Howard

Cascade XC: Winter Running, Daily TRIPLES and Cross Training...Oh My!

So last night at the track we did our 200's with a tailwind...talk about feeling fast! That was fun...but I digress. :-)

It's the first day of my winter break (I teach) and I'm sitting on the couch with my laptop where it should be (on my lap, of course) and I'm thinking about all the things I'm going to do today. Well, I'll start the day with a nice bike ride before I take the 8th grader to school (poor guy, he still has two more days), then after I drop him off I think I'll head to the pool for a swim. After that I'll finish up my Christmas shopping...I hear the mall is packed with all the other people (read; the other MEN) that still haven't finished their shopping. Then when I get back from the mall I think I'll unwind with an easy run at the trail near my house.

Ya, that sounds like a good day.

-Coach Howard

Cascade XC: Base Training, Challenging Weather and Dreary Skies

It sure can be tough to get in the base miles during the winter, but for those that do it makes all the difference. Remember back in June and July when the weather was ideal for those long enjoyable trail runs and all-comer's meets? Well, that's when we built the base for our fall XC season...now we have to do the same even if it means the occasional treadmill or mud-run. I often say to my runners that XC Championships are decided in June, July and August - they just award the trophies in November...well, the same can be said for the spring track season. So, next time you look outside and it's dark, cold, rainy or even snowing think about those goals you've set for your track season (or if you don't have any...think of some QUICK!)

Cascade XC at the NAIA XC Championships...Oh Yes!

I was online yesterday and had a chance to lookup some Youtube videos of the NAIA XC Championships this past year. As I watched the videos I just got incredibly excited about taking our team out there in the coming years. I love the process of building something and we've got some great pieces already in place here at Cascade. Can we get there...oh yes!

Cascade Cross Country: The Best Little College Running Program in the Northwest

I can't believe it's already December! The first semester is already over and most of our runners have jetted off to be with their families...luckily there are still a few around to keep me company (and to run with) for the next couple weeks.

Recruiting has been going well. I just returned from Southern California where I attended a terrific workshop and even managed to squeeze in a quick recruiting visit with a very cool young man from that area.

I'm super fired up about the next few weeks...we're talking with some great kids and I'm hopeful that we'll finalize some signings to tell you about soon. Until then, Happy Running!

Coach Howard