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! :-)