Last Week: Jan 20-26

For the Avenue of the Giants Marathon training season, I’ve decided to start a weekly mileage recap.  Last season, I found myself completing the miles, but not having much further to say, and I don’t often mention the everyday runs.  This provides more of a big picture overview of what my training actually entails. 

Sunday: Bike 10 mi.

Monday: Run 6 mi.  Fartlek run with 8 pickups.  Strength work (core, hips, butt).

Tuesday: Run 6 mi. 

Wednesday: Strength.

Thursday:  Run 6.5 trail miles.

Friday:  Run 6 mi. 4 mi marathon race pace.  Strength.

Saturday:  Run 15 mi.

Total Miles:

Running: 39.5 mi.

Biking: 10 mi.

Notes:  This week was significant in the fact that it was the first week I followed the training plan as written.  I feel like I’m finally recovered enough from Crystal Springs to begin doing higher mileage and speed-based training.  My legs move as I ask them, yet my heart is still struggling.  Usually I finish the first week asking for more and brimming with excitement, this week has definitely not been that. 

My allergies returned with recent dry and sunny weather, so although I’ve been getting lots of Vitamin D, my nose still throbs and I’ve resumed using my inhaler.  If I’m still feeling flat in a couple of weeks, I will reassess and decide where to go from there.

Also: This week a couple of my favorite photos are featured on the Running Times "Trails We Love" website. Check it out, here.

How do you get out of a mental slump?

A Tale of Two Runs

As seems to have become the new normal for me, my allergy symptoms flared again.  Most people have been flocking to the coastal trails, beaches, and parks to soak up the beautiful sunshine.  I go outside for little more than my daily runs.  With this recent training cycle, I’ve become a little less rigid in my pace goals.  Even though race day didn’t work out as planned for the two previous marathons, I really enjoyed my training plan.  It was the perfect balance between challenging and restful.  Dare I say I’ve found a setup that works best for me. 

I didn’t want to change it, but wanted to up the ante in a different way.  I will train for 3:25-3:30 marathon, using paces within a range rather than a certain second.  Although my times don’t often reflect it, I notice my progress as I begin to beat runners that I could never before keep up with in the club races.  That is pretty cool.  My only time-based goal race before Avenue is another local race, the Foggy Bottom 10 Miler.  Instead of using a half marathon, it will be a 10 miler, hopefully fast enough for about a 1:15 finish.  Of course, historically, this race is a soaker: down pours, hail, and probably pretty windy.  Remind me to do speed work on really crappy weather days.

My first marathon race pace run went as the first one usually goes for me: awful.  As my fastest run since the Turkey Trot 5K, to say my legs were protesting would be an understatement.  They enjoy running fast, but the first half I mostly felt like I was grinding against rusty gears.  Thankfully, I know they really only get easier from here, despite the progressive increase in miles.  My splits went like this:

Goal pace: 7:49-8:00/mi. 1 wu, 4MRP, 1 cd.

This week was also my first long run.  Until this point, I have been doing all my long mileage on trails.  The first few back on the road are a little bit achy.  My legs are no longer used to the turnover and the pounding.  Other than that, this run was wonderful.  We ran through shadows and sunshine.  The clouds nearby never dropped anything wet on us.  People were out everywhere: running, walking, bike riding. 

Our route took us through so many varying neighborhoods, towns, and up a few nice hills—there is always something entertaining to talk about and observe.  I also like this one the best because of the water fountains nearby to refill the small handheld bottle we carry, no pack necessary.  Out of our long run routes, this one is by far the most difficult.  It was also the first time I ran the entire thing, hills and all. 

By mile 12, I was experiencing some pounding fatigue in my hips and lower back, but the gorgeous day pulled me along.  Humboldt Bay sparkled in the sunlight.  Children rode their bikes in and out of my path.  Just one year ago, this 1.5 mile trail was a packed dirt footpath through a homeless camp that seemed to be only used for drug trafficking.  I never saw anyone even remotely respectable out here, rain or shine.  There was always trash around and the sound of angry barking dogs.  The trail was recently paved, parking lots added to both ends.  Seniors walk their dogs, children practice riding their bikes, people bird watch. 

Even though the trail is not officially finished, its current popularity illustrates the obvious interest in further development of a paved-path trail system.  The only other one that currently exists within a 50 mile radius is the 5.6 mile Hammond Trail, part of our other long run route.  Matt and I returned home pretty exhausted.  I made love to my foam roller like I never have before.  Ahh, a good start to training, I think.  15 mi, 2:09.  Splits:

Grocery Shopping Hungry

Have you ever gone grocery shopping hungry? Occasionally I do this and it always ends up in more food than I actually need. But today I noticed one important difference in my habits: whether I exercised before or not.

Today I ran an easy 6.5 mi with Tanya at the marsh. She's recovering from an injury so fun and easy was the theme for the day. It also happened to be the only sunny hour of the entire day, so we were both happy.

I stopped at the grocery store while ravenous. While in the check-out line, I noticed my food choices:

 On an easy run day, I tend to make healthier, well-rounded choices. Okay, at least they're not too bad, right?

On a long run day, I can haz cheeseburgers. And fries. Since I sweat a lot, salty is the name of the game. Chips, fries, pizza, yes, they practically jump into my cart.

Source

On a non-exercising day, my basket looks more like it came from an episode of Extreme Couponing:

Source

Anybody else notice that they do this too?

Aurora bound

Hey Backpacker Magazine, I think your trip suggestion this month is awesome. So glad you think winter trips in Alaska are fun too. Trip reservations and plans have been made, now I have to pack my woolies and pray for some fabulous aurora displays.

  

 Our route will be an out-and-back with 48 travel miles, another 10-15 miles in side trips. Maybe I should go skiing a couple times before we head out, huh?

Club Award Party

Each January, my local running club puts on an award party.  They celebrate everyone from runners and walkers of all levels to the volunteers.  Free pizza, dessert, and beer for everybody (except the kids of course).  The part I think I most enjoy is trying to recognize people outside of their running gear.  
 

At the beginning of 2012, I made a goal to complete as many of the club’s 17 circuit races as I could.  It wasn’t until they read off my racing stats that I realized I had completed 14.  For every race I was able to, I ran.  And I came from behind, underdog style, and emerged the F25-29 circuit champion.  Here is my snazzy award:

 

Matt ran enough races (six required) to complete the circuit, but his age group this year included our club’s fastest and most consistent runner. Matt clapped his hands and smiled when they announced that the speedy runner was moving into another age group.  Woo.  He still got a certificate for finishing, and now he has his eye on the championship for 2013.  

We volunteered a fair amount this year and were given the Red Jacket Award.  It has the club’s logo and our name embroidered on it.  And mine fits perfectly.  That alone is exciting.  I have a feeling I’m going to wear it out quickly.

 Top two photos: Y. Kim, SRRC credit.

Patrick's Point 10K Race Report

One nice thing about my running club’s circuit of races is that it has a way of getting me out to run hard on those days I would rather pull the covers over my head, yawn, and fall asleep once again.  It gets me out to run with my friends.  But most importantly, it gets me to give it everything I have on that day, even if I’m not feeling 100%.  I accept that not every race will be my favorite, not every morning will I feel that twinge of competitive energy.  Some race days, like today, I feel flat, but I race anyways, telling myself it will only serve as mental training for later.

The energy of the crowd swept me along the first mile.  I knew it was too fast, but employing a little bit of strategy is necessary for a few sections of single track.  Ever since I got stuck behind a group of slower runners at a trail 5K last summer, I’ve been a little more aggressive with my first mile.  Some days I can hold that pace, some days I crumble.  Today was the latter.

Mile 1: 7:37

The many turns in the course constantly left me wondering where we’d go next.  Just as I was out of breath from climbing, I hit a gentle downhill and was able to recover and make up lost time.  Up and down, trail and road, I really enjoyed the course.  Running on the forest trail through giant Douglas Fir trees, their tops buried in low hanging fog, I couldn’t imagine a better way to spend my Saturday. 

Mile 2: 7:55
Mile 3: 8:03

When I reached the 5K point at 24:10, I knew I could PR even with my lack of energy; I just had to keep it together until then.  I kept focused on a man running just out of reach.  He bombed the downhills, I kept steady on the uphills.  Our ratios were perfectly opposite that I couldn’t catch him. Why do the hills get bigger on the second 5K loop?

Mile 4: 8:03

Last year, this race was my first ever 10K.  It is perfectly placed in my running schedule that I felt similarly crappy last time.  This year, I even employed the same goal: marathon race pace.  With the hills and turns on this course, the pace definitely isn’t a reflection of the effort. 

Mile 5: 7:54

When I hit the last loop, one mile from the finish, Alex called out that the 10K finish was down the largest hill (mi 3-4 on the map).  A wave of relief washed over me; I’m not a fan of uphill finishes.

Mile 6: 7:57

I clumsily plod along on the final, slightly uphill, singletrack trail to the finish.  I was thankful for whoever came out to rake the branches and pine cones from the trail so I didn’t die.  I moved around another corner and the road came into view.  A quick turn and 100 ft. to the finish and I was done.  I was glad to be done, holy crap. 

With the placing in the season and the difficult (yet exciting) course, I always wonder how a race can be so awful and so much fun at the same time.  This one always is.  And with a super soft (and still soft, this is slower than my half marathon pace) PR last year, I shaved almost 2 minutes from my time.

49:11.

7:54/mi.
1,276 ft. climbing.

First AG win of the series!

Matt worked a midnight shift, took a 20 minute nap, and ran himself a new PR too.
40:25
6:30/mi.
AG #3.

Thank you race director Jack and SRRC for kicking our butts today.

(all photos included in this post are Y. Kim, SRRC credit.)

Allergies, again.

Most people here on the North Coast love the rare wintertime sunny days.  They flock to the trails, beaches, and parks like it will be the last day the sun will ever come out.  But not me.  I've come to dread these sunny days, especially when they come in strings.

The constant rains of winter helped clear out the things that irritated my allergies.  Just as I thought I was healing and would finally be rid of my sinus ails, a week of sunshine stopped me.  That familiar pressure in my nose returned.  My chest tightened.  I finally came to the realization that it has become a chronic problem, one that a few months of reprieve won't cure.

Even a weekend inland provides some relief.  I've scrubbed my entire house from top to bottom.  I build a wood fire most days to dry it out.  Still, nothing seems to work.

I've come to realize that the only cure is moving.  We're being picky about where we go next, so it might be awhile before we actually go somewhere.  So if you're thinking of visiting me, you better do it soon. ;)

Also, if you have any allergy remedies that are unusual and you've heard will help, I'm all ears.  Leave a comment and I'll at least give it a try.  Daily headstands, funny dancing, alternative med concoctions--really, I'll try it.

Prairie Creek Redwoods

I can always tell when my allergies are bothering me.  My head fogs up and I don’t blog for days.  Honestly, I don’t do much of anything at all.  So when I began Sunday’s long run in the forest at Prairie Creek Redwoods Park, I wasn’t the most fun.  For three miles, we ran silently, many times I was on the verge of tears.  When my symptoms are at their worst, I hate everything.  It was my first time using my inhaler since CIM.

“Once upon a time, there was a princess…” Matt began.  This has been a habit since my very first marathon.  Severely under-trained for the hilliness involved in the Mayor’s Marathon, I was burned out at mile 21 of the marathon.  Without realizing it, I snipped at everything Matt said to me.  Then I asked him to tell me a story.  The characters from that first day remain: Princess Karen and her kitty, Puffball.  Whether we are backpacking or running, when I get grumpy or bored, I ask for more tales of their adventures.  Each adventure is tailored to the area and current time.  Today Princess Karen and Puffball went crab fishing.

These stories always put me in a better mood and I forget about how I’m feeling.  By mile 5, I was feeling happy again.  We continued on through the vast Redwood forest.  This week was very cold by coastal California standards, temperatures hovering near or just above the freezing mark.  With the extreme dampness of the forest and nearby ocean, it was more of a bone-chilling cold than it would otherwise be.  Shady spots alternated with sunny ones, brown dirt and grass alternated with those white and frosty.  I carefully stepped across a washed out root section.  It slanted steeply downhill and was white with frost.  I slipped on the exposed roots and nearly fell.  An instant flash of pain surged through my lower back and hip.  We all know how almost falling is sometimes worse.  I walked a few minutes to stretch it out and then continued running, I definitely will be feeling that tomorrow, I thought.  I was wearing a new pair of shoes and still getting the feel for their traction and my control was a little wobbly.  They are lower profile with similar tread, but the shoe doesn’t quite respond in the same way my Brooks Cascadias do. 

We emerged from the forest to the vast sunshine of Gold Bluffs Beach.  We stopped for a pizza lunch.  Matt and I had filled our packs with warm water, so the pizza was moderately warm.  I stretched out my hip and we continued on.  The only part of the run that I didn’t enjoy my new shoes (Merrell Mont Mavis) was a mile of flat gravel road alongside the beach.  My feet enjoyed the shoes on the soft forest trail though, I can’t wait to see where we go later.

We climbed the ridge once again and prepared for a long gentle downhill to the car.  I enjoyed zipping down the switchbacks and through narrow gaps between the giant trees.  Matt ran ahead to go at his own pace, I enjoyed mine.  The footing was excellent and I let myself fly.  One mile registered well under an 8:00/mi pace, my fastest ever on a trail.  This park needs a trail race, for sure; most of the footing is that good.

After we returned to the car, Matt decided to go for another three miles.  Since I was still recovering from the 50K, had allergy issues and a sore back (PMS and that near fall), I was fine with him going solo.  I stretched out my cranky hip as I waited for him.  It tightened up quickly soon after and the discomfort spread to my IT Band, locking my knee when I bent it.  It will definitely need some extra love this week.

12.5 mi.

2:29:28. (minus that lunch break)

11:57/mi.

2,762 ft. gain.

Recovery, round 2.

I had a great time running the 50K on Saturday.  But running that distance, as much as I don’t like to admit it, is hard on my body.  Suddenly, I find myself in the same place I was following CIM.  My legs aren’t sore, but my heart rate jumps up with the tiniest bit of exertion.  If my last recovery period had been a few months ago, I would enjoy the break.  Now, just four weeks after my previous break, I’m anxious to get back to work. 

I like to think that the area I have grown most in the last few years has been in recovery.  I find nothing wrong taking days off now.  Formerly the person that would occasionally dip into over-training, I might even be too protective of myself.  I might not even run 20 miles this week.

My training plan for the Avenue of the Giants Marathon (May 5) is ready and waiting for me.  The miles on my plan this week are far more than my body wants to do, so I will forget it entirely.  My plan, again, is loosely based off of Hal Higdon’s Advanced 1 program and again paces for the 3:30 goal time.  This training plan was a nice balance of challenge and recovery last time, so I tweaked it a little and try again. 

My main running goals this year include remaining injury-free and improving all of my race times.  I’ve thought about adding the 50 mile distance, but recently decided against it.  I think that would pull me too far across the distance spectrum to improve my shorter times and that’s really what I want to do.

Until I feel ready to jump back in, I’m keeping my mind occupied with other things:

1.       Through one closet a day and getting rid of things I haven’t touched since we moved in two years ago.  I can’t believe some of the stuff we held onto.

2.       Repainted our file cabinet.  Now it is beautiful.

3.       Bake, cook, and garden.

Parm chicken garlic pizza.

4.       Netflix.  Just joined yesterday and I have a feeling the two of us are going to be best friends.  Current obsession: Pretty Little Liars.

5.       Yoga.  It has been a few years so I can hardly bend, but it feels great.

6.       Planning our next big adventure.

7.       My hair is long enough to donate, time to find a new ‘do.  Any suggestions?

8.       Photography.

 How do you keep your mind occupied while recovering?

Crystal Springs 50K Race Report

My heart pounded so violently that an audible thump radiated through my ears and head. I gasped for breath chatting with Jill during the first mile.  I knew I wouldn’t be able to keep that pace for long, so I fell back and half the field passed me all at once. 

"I'm taking photos for my blog, gotta get them while everyone is smiling." - Scott.

  

Here's a link to his blog.

The first five miles of the Crystal Springs 50K were an unrelenting uphill climb of over 2,000 feet.  It was perhaps the most painful warmup I’ve ever had.  My lungs struggled for air.  I hadn’t used my inhaler since CIM, but I was wishing for it now.  Usually if I run easy enough, I can feel my lungs open up in about 20 minutes.  This course definitely wasn’t allowing that to happen.  I don’t remember much over those first few miles other than repeating one phrase in my head: This is going to be fun to run back down later.

Most of the year, I run a very structured and purposeful schedule.  I have certain workouts that require certain paces and mileages.  But during the briefest of windows (this year: Dec-Jan and June-July), I run what I want.  The first two weeks after CIM, it was nothing more than five miles at a time.  The next, it was 35 miles, all near an 8:00/mi.  After that, almost 50 miles, a little bit slower.  Looking back, I can see where I began to feel recovered.  This week, I decided a Saturday 50K race would be fun.  I heard the course was a runner friendly one with good footing and it looked like the last third was downhill.  But most importantly, it was on trail.  A road race of this length done with no preparation would have definitely destroyed me with the pounding alone.  Mileage-centric base training begins this week, so running 30 miles at once sounds like a perfect start, right?

Brief views of the surrounding towns punctuated an otherwise forested course.  It reminded me of the Redwood trails at home.  Firm black dirt underfoot, the horizontal sunlight of morning cast gray shadows across the trail.  We eventually moved high enough that we climbed into the clouds.  I ate a caffeinated Gu, hoping it would perk me up.

I ran along, chatting with the other runners.  One asked, “Is that your camera you’re holding?”  I told him it was.  “Don’t you have a pocket to put it in?” That was an appropriate question,  I was wearing a backpack after all.  I shouldn’t have to carry anything in my hands.  “I do have pockets, but they’re full of Oreos,” I explained.  “Oh… well…that’s not a response I get every day”.  Sometimes I wonder if I don’t take trail races seriously enough.  At least the snacks are good.  The Gu finally began to energize me.  Why oh why did I skip my morning coffee?

Matt decided to run the marathon solo and I was hoping to see him on his return trip.  The marathon course made a lollipop, so I wasn’t certain.  As each runner passed by, I looked uphill hopefully, but it wasn’t him.  Just as I arrived at the last possible overlap point, a familiar face came into view.  We ran up to each other, hugged and had a quick kiss, then went off.  I grabbed a glass of Coke at the aid station and continued down the backside of the mountain.  

The trail dropped for several miles.  My hips protested the amount of continuous downhill.  I spent those miles vowing that I would increase my core exercises, because they were woefully inadequate for this kind of stuff.  From there I was alone.  I stopped to walk in a meadow near mile 15.  I enjoyed the scenery while I proceeded to stuff a dozen Oreos in my mouth.  As I shamelessly took photos of my crazy cookie face, a woman approached from behind.  She was dressed casually, her hair perfectly coiffed.  It was clear she wasn’t running today.  She watched me curiously.  Slightly embarrassed, I continued on.  She was NOT allowed to pass me.

Mmmm...this girl loves Oreos.

The perfect trail of Wunderlich Park made it easy to run, but I just didn’t feel like it.  Perhaps there was a little too much leisure in my leisurely run mindset.  It had been an hour since I saw another runner.  Thankfully, the course was marked well enough that I never thought I was lost, but I spent most of that hour convinced that I was the Red Lantern of the group, the runner that would finish DFL.

Knee-high baby Redwoods, awwwwwwwww.

I eventually caught up with two other runners.  We chatted about the different races we had done.  It was then I realized that I am in the minority: a runner that does equal amounts of trail and road races.  I love the balance and variety it gives my legs and mind.  Most of the runners I came across mentioned it being their off season or a training run.  Maybe I had the appropriate amount of seriousness after all.

By the time I reached the aid station at mile 21, I was ready to be done.  My lungs were protesting the already five hours of exercise, the longest amount of time running since July. I stopped to walk a few times, stretched out my back, but kept moving.  I ran at a slow sustainable pace across the ridgeline.  Through the entire race, whether going up or down, my overall Garmin pace varied very little.  When I run an impromptu 50K (this was my second), I go out at an easy enough pace that I can finish strong. 

I hit the aid station at 26 miles and I had passed four racers, something that never happens to me.  Suddenly, I was feeling good enough that the competitive runner inside took over.  “Just 4.8 miles left, all downhill,” one of the volunteers offered.  I could run faster, I thought.  Not too many miles left. 

I took off, leaving four more runners at the aid station and another pretty soon afterward.  The two runners just ahead of me proved more difficult to chase down.  We made eye contact on the numerous switchbacks and as they glanced over their shoulders.  I repeated the numbers in my head.  Nine and ten, nine and ten.  They are numbers nine and ten.  It was as good a mantra as anything, I guess.  I am normally the one to be passed this late in a race, so I found that alone motivating.

After passing one more walker (marathoner,  I think), I finally caught them on the final uphill.  “Are you messing with us?” they both asked.  I laughed, “no, you are just really hard to catch.”  We chatted a little bit, they had come all the way from Utah to run this race. 

6:19:43
12:20/mi.
4,530 ft. gain
I finished with a smile on my face and a ring of Oreo dust around my lips.   
(all accomplishments in my book!)

Then Matt and I chatted a bit with Jill, the Energizer Bunny of endurance athletes.  We both really, really love Alaska and have a surprising amount of overlap in our social circles because of it.

For an impromptu race, I was pleased. My time was less than one minute slower than SOB in July. I also won my age group and got my very first 1^st place award medal.  I won’t tell you how many other women were in my age group, that isn’t important. ;)

Matt ran the marathon in 3:55, his fastest trail marathon. He took second in his age group and got a similar medal as well. 

On a Whim

"What do you want to do this weekend?" Matt asked.  His enthusiasm for a "normal person" weekend was infectious.  Typically, we see Tues-Wed or Thurs-Fri weekend.  After last weekend's snowy trip up King Peak, we were hungry for more trail running.  The weather was predicted to be sunny.  King Peak last weekend, Kings Mountain this weekend?  Hmmm...the race fell on Matt's 3-day weekend.  Dude, that's a sign.

Matt is running the marathon and I'm going to check out the 50K.  He became more excited about the idea of running trails solo.  Usually he's stuck at my pace.  He signed up for a different event just to be sure I couldn't talk him into hanging with me at the last minute.  :) 

Looks forgiving, right?

No specific training means I need no taper--again walking the line between genius idea and horrible one.  The good thing is that the horrible part usually contains itself to a fraction of the total time, so if I come out with 30 minutes of thinking that was dumb, I'll call it a victory.  Plus, I'm packing Oreos, so it's all good.

What are you doing this weekend?

2013 Goals and Calendar

As 2012 drew to a close, I found myself considering what to focus on during the upcoming year.  From the frustrated part within myself, I debated whether focusing on 5K and 10K distances would be my next move.  After all, there are so many years that one can improve at that and I might want to take advantage of that while I can.  But the other, more stubborn part in my head refused.  Marathons in 2012 left a sour taste in my mouth and I resolved to keep working on it until I had a day I was satisfied with.  This is basically how I got into marathons in the first place, my first one sucked so badly that I was determined to run to my potential on the next one.  So here we are, January 1, 2013, and I am revisiting my year of training and here’s what I discovered:

Nearly all of my PRs were broken in 2012.  

That is pretty cool.  I also won my age division for the 2012 Circuit, good thing I showed up to all the races even when I didn’t feel like it.  I’m not really fast, but apparently being consistent is worth more in this instance.

So now we’re onto 2013.  The last several days were infused with running.  A weekend with Danny’s running enthusiasm was just what I needed to help alleviate the homesick holiday I had been having.  We chatted about training plans, upcoming races and he’s even considering running the Avenue with me as I, once again, chase down that elusive 3:30 finish time.

My goals for 2013 include:

1.       Complete the circuit again (and hopefully win once more before a reaaaaaally speedy All-American track runner moves into my age group).

2.       BQ BQ BQ.  As a precaution, I’m planning a backup weather redo marathon in June.  Peace of mind, peace of mind.  Hopefully I’ll run the second one for fun.

3.       Continue to run uninjured. 

4.       Eat more veggies.

5.       Spend more quality time with my bicycle.

6.       Backpack and camp more.

Goal races/trips planned for 2013:

February- Tour of the White Mountains, Alaska. (not a race).

March- Foggy Bottom 10 Miler.  Local race, in place of a tune-up half marathon.

May- Avenue of the Giants Marathon, California. 

June- Newport Marathon, Oregon.

July- Tour of Mt Blanc (backpack trip), France, Italy, and Switzerland.

August- Lake Antoine Classic 5 Miler, Michigan.

August- Marquette Trail 50K, Michigan.

What is your biggest goal for 2013?