Summer Racing Plans

As I've mentioned before, I like to alternate trail running seasons and road running ones.  By the end of a season on the roads, my legs are ready for softer surfaces and my brain needs a recharge from being a pace slave.  I hit the trails purely for fun.  My training works similarly to road season, where I have hard days and easy ones and the hills act as speed work, but it is much less structured than road season.  At the end of each one, I like to have a race to motivate me and wrap up the cycle.

Since there are just two trail races here each year, I'm not able to do many without significant travel.  I usually just stick with the club races.  Here are my summer trail plans:

Early July- Run the Tour of Mt Blanc hiking trail in the French, Swiss, and Italian Alps.  Approximately 105 miles, 10 days, and 30,000 ft. of climbing....all at altitude.  I'm now putting the finishing touches on our travel plans and have my gear picked out.  Now I just need to magically change one of my bank accounts to euros and I should be all set.

(source)

July 20- Fortuna Rodeo 5K.  This is our club's fastest 5K course and I plan to wreck myself on it.  I'll do a few more sets of 200m repeats and maybe some miles before then and we'll see how it goes.  I'd love something in the mid-21 minute range, but any PR would give me the warm and fuzzies.  I asked the race director about the course and her reply was: "Yes!! The course is flat and fast!! You will definitely get a PR." 

August 10- Hammond Trail Half Marathon.  This one has a pretty big uphill at mile 10, but I've run well here before and can probably do it again.  We'll see how those allergies are treating me through June and July first.

(source)

August 17- Marquette Trail 50K.  Ah yes, the end of trail season race.  I've run some of this course before and it is pretty gnarly with the tree roots and rock outcrops, so I don't have a goal on this other than staying upright and getting some great photos.  Marquette and Lake Superior are beautiful this time of year.  (photos from our run of some of the course last year)

August 31- Sand Dollar Shuffle 5 Miler.  This club race is on the beach and a lot of people run barefoot.  If my legs and feet are feeling strong, I'd like to run this barefoot too.  We'll see.

Do you separate your year into training seasons?  Anybody else take an entire season to just run for fun?  What race are you most looking forward to this summer?

Tri Club Long Run

As I've mentioned before, I occasionally do track workouts with the local triathlon club.  We meet to support each other and then go our own separate ways.  Until Sunday morning, we had only run track workouts with them.  When Bryan, one of the group's most enthusiastic members mentioned a long run on the McKay Tract of the Facebook page, Matt and I jumped at the idea.  We were planning a run there that day already.

Although we hadn't met Bryan at the track workouts before,  we met him on the access road with his dog, Jenny.  I thought to a run last summer in Michigan, when I told my mom we were running in Marquette with someone we didn't know.  "You'll run with just about anybody, won't you?"  she asked.  "Sure, why not?"  I replied.  As long as I'm the biggest whiner in the group, I'm cool with running with whomever wants to join me.

We began with our training plans and upcoming races.  Since Bryan is mostly into triathlons, he had to do a lot of educating on how to train specifically for that.  It sounds intense.  I can barely manage one sport, how does one train for three simultaneously?  From how he described it, it almost sounded like fun.  We also love how if you do get injured, you've got a two other sports to fall back on (like our recovering friend Tracy does).

Usually when we run with new people, they ask us about our PRs, trying to compare things.  It was different for Bryan.  I could tell he was more interested in the process and self improvement.  I enjoyed his relaxed, non-competitive vibe.

Then the question he seemed to be dying to ask finally came:  Do you think you'll ever run a triathlon?  Matt's simple answer was, "I really love running, why would I want to do anything else?"  For me, the answer is more complicated.  I hate having to pull the cancer card when saying I don't want to do something, but in this case, worrying about my fragile arm really does suck all the fun from cycling (at least the going fast part) and group swimming.  Just hitting my arm against a doorknob hurts like you wouldn't believe.  If I fell off my bike or someone kicked me, my arm probably would break.  Yup, just one more sport I can't do.  I like the other two sports for enjoyment, but I don't think I can ever race.

I love hearing other people's beginnings in the sport.  Bryan was willing to share his with us, beginning back when he was almost double the size he is now.  That is pretty fantastic, to have the power and motivation to make such a huge life change.  He'll be running his first Ironman triathlon (Lake Tahoe in September) on the anniversary of the day he first took back control of his life.

After twelve miles, we parted ways and Matt and I hit the Safeway for breakfast.  If we could do this every Sunday, I'd be a happy girl.  Sunday mornings have such a relaxed vibe that Matt's Tuesday Sundays (he works rotating shifts so his weekends are weird days most of the time) don't feel the same when they are in the middle of the work week.

12 miles, 1:49:30, 9:07/mi.

Six Years!

Through our time together, Matt and I have had more than our fair share of challenges.  We faced cancer together, a job layoff, several cross-country moves that forced us shy people to begin all over again.  We've faced happy times and moments of struggle.  We practically grew up together as we developed into our adult selves.

haha...okay maybe not quite yet.

 Although we're both silly with each other all the time, I swear we really are close to being grownups now.  Any day now. :)

Jan 2006, yes he's got a beer bottle nose. That's a requirement when you're a college student. Who keeps carrots around? Really now.

Six years ago, I was just a scared little kid, a recent college graduate with no idea where her life would take her.  Six years ago, I took a huge leap of faith, married my college sweetheart and moved 500 miles away from everyone I had ever known.  I trusted the love we had for each other.

I never imagined that that love could grow bigger than that day, but it has.  We've moved several times since the day I loaded up that moving truck and left my family behind and I've come to realize that as long as I've got my best friend by my side, I can live just about anywhere and be happy.

We accidentally got each other the same card this year!! :)

Thanks for a wonderful six years Matt!  I can't wait to see where the rest of our life together takes us! :)

Unexpected Tempo Run

In the last week, I've found myself with the desire to resume hard training.  As much as I want to indulge in this feeling, I know a season of playful, sometimes fast-sometimes slow runs is something I need mentally.  That said, I do have my fall racing schedule planned and am excited for that when the time comes.  Right now, I'm focusing on enjoying the runs.

Today, I had planned to run either mile repeats or five miles at a moderate hard pace (goal was 8:00/mi.)  Matt wanted a fartlek run so the latter it was.  As we cruised along the first mile, my legs still stiff from the night's sleep, I knew it was a bit too fast.  By two miles in, I realized that I was running a tempo run today.  Although I fatigued quickly, my legs seemed to be stuck at that same pace just around a 7:30/mi.  My mind reasoned with my legs.

Head:  "Let's slow down.  We're not training for anything.  Let's go slow."
Legs:  "Wheeeee!!!!  Fast fast FAAAAAAAAAAAST!"
Head:  "Alright now, back had a rough day yesterday.  Cramp, cramp, help!"
Legs:  "Almost there, chill out whiner."

About two miles in, we came up behind a skateboarder, moving slowly along the paved path.  Just as I pulled up alongside him to pass, he looked over his shoulder, saw us and said, "Oh man, I can't let you pass me when I'm on my skateboard," and took he off.  That was pretty funny.

When we turned around and ran with the wind, the humidity and effort felt oppressive and I shortened my fast run from 5 mile to 4.  When you sweat as much as I do, the wind is a lifesaver.  Running with the wind feels like I'm swimming, even at 55F.  You win today head.  Also, bacon wasn't the best idea before a hard run.

Somehow I pulled off my fastest 4 mile tempo to date in 30:02.  Since I hadn't planned for it, I decided to run the last mile as a cool down and it felt like I was jogging slowly.  I love that part.

I love running hard sometimes.  I still have some more recovery to do so the rest of the week will be easy, but next week I might find myself running another tempo.  They're kinda fun when done spontaneously.

Last Week: June 9-15

Sunday: Run 10 mi. on the McKay Tract with Matt, Paul, and Tracy.  Strength: Legs.
This was our first try at back-to-back long runs (Headwaters on Saturday), and it seemed to feel okay.  Tracy is coming back after a stress fracture, so we enjoyed catching up.  When she turned around, I continued with the boys at their pace and ran a negative split.  I still can't believe that I was running this distance just a few months ago at almost a 30-sec/mi faster.  Can't I just keep that speed forever and not back off for recovery?  That would be ideal.  Thanks.

Monday:  Rest day!

Tuesday:  Run 5 mi. untimed and easy.  Strength: Core, legs.
Unremarkable run.  Allergies were the worst.

Wednesday:  Run 5 mi. (8x220yds)  Strength: Core, legs.
My first time running this distance of repeats.  Went better than expected.  Huge confidence boost!

Thursday:  Run 8.25 mi. in 1:11:32, 8:40/mi.
Matt and I ran this one immediately after breakfast and I felt awful for the first half.  The pace was steady and felt decent otherwise.

Friday: Rest day!

Saturday: Dow's Prairie 6.1 mile race. total mileage: 9.25.
I ran this race on effort because of the steep hills and managed a nice PR.  Then the cooldown with some other club ladies.

Total Miles:  37.5 

Notes:  My allergies were still an issue this week.  I had planned to run on the track on Tuesday but I wasn't feeling good.  Glad I did, Wednesday felt much better and I enjoyed the speed.  I've started using the NetiPot after each run (especially if it is windy), and that seems to be helping a little. 

Dow's PRairie 6.1 Mile Race Report

As Matt and I manned the race registration table in the gravel parking area adjacent to Clam Beach, we shivered in the light drizzle.  The ocean air always feels thickest in the morning around here.  We were soon relieved of our volunteer duties to warm up for the race.  

Bob called out as we passed him on our pre-race jog, “This is the kind of weather that makes you a wussie,” he said.  In last month’s club newsletter, I did a short write-up of the Green Bay Marathon:  “Humboldt has made me a big wussie to the heat so I took it easy and finished in 4:00:39”.  I eventually realized that is what he was referencing and it brought a goofy smile to my face.  This was the perfect running weather: 50F, drizzle, and a light breeze.  

On the same flour line across Clam Beach Road, the 6.1 mi and 2 mi races began simultaneously, with the two mile runners running south in the southbound lane and the almost 10K runners heading north in the northbound lane.  I’ve never seen any other race done like this, it was pretty fun.  It also ensures that everyone finishes the race coming from the same direction.

Last year, this was the race I had a surprisingly good day.  Within our core group of regular runners, I can always tell approximately how I am doing based off other runners.  It is interesting seeing who has what strengths.  Surprisingly, one of mine is hills.  I don’t have a lot of top-end speed for 5Ks, but I have strong legs and the hills don’t murder me like they do the fasty-pants people that leave me in the dust on flat races.  I chatted a little with Rachele, a strong consistent runner that finishes a few minutes ahead of me.  I told her I’d try to keep up with her today.  It is kinda my goal to beat her at one race by the end of the year, but shhh!  Don’t tell her.  It’s a secret. 

We began with most of the first mile in a flat roadway. The perfect warm up for the next part: a gain of over 200 ft. in a quarter of a mile.  I think part of the reason I love this race is that I run solely on effort and don’t really look at the watch, it is freeing in that way.  Even effort, I told myself as I climbed the first hill.  Tiptoes, stand tall.  Don’t worry about anybody else’s pace.  Some people were already walking and I passed at least 10 people on that hill alone.  After that, we mostly kept the same position.  From the beginning, I saw Rachele take off at a 7:15/mi pace and thought, “Oh well, so much for sticking with her today.”

Thankfully, each descent into two more ravines was gentle enough to make up time.  I kept an even effort and took short steps.  Then at the bottom of both of those ravines, we rounded a corner and were met with a surprise uphill that rivaled the first one in steepness but was a little shorter.   I was surprised to see that Rachele was just ahead after one of those corners, maybe I could hang with her after all?  Or at least keep her in my sights, right?

When the race course leveled out and we emerged from the protected lush country road and onto the airport road, we were met with a moderate headwind.  Last year, here was where I picked it up.  With the wind, I think it took out a little of my oomph.  It also brought the wonderful smell of road kill skunk from over half a mile away.  Yum.  

The final downhill portion was fun and I flew, running what I think was my fastest mile ever in a race: about a 6:55.  It brought my overall pace down nicely.  I hoped to hold something like that for the flat mile at the end.

I tried to close the gap between Rachele and I but just as she hit the flat portion of Clam Beach Rd. to the finish line, she laid out the most fantastic finish kick ever and I struggled to hold on.  I was pushing hard and it felt as though my intestines were going to fall out.  My vision became fuzzy and tunnel-like and I slowed it down a little to keep from fainting.  I didn’t get any mile splits, but I’m assuming this one was just over 7:00, but wow, it wasn’t much fun.  She beat me by almost 20 seconds, but I was the next person behind.

I crossed the finish line with a PR smile on my face in 47:03, a 7:43/mi pace, a new best by 48 seconds.  With almost 400 ft. of climbing, I am more than happy with that.  There is talk of remeasuring this course and making it a true 10K for next year.  Maybe this one will help me lower my 10K PR over the Patrick’s Point course (which is equally hilly, but hills are arranged differently—this one more plays to my strengths I think).

Matt ran a fantastic race and almost beat his circuit rival whom races under the name of Optimus Prime.  He took 4^th overall and ran 37:56, a 6:19/mi pace.

All photos included this post are Y. Kim credit, SRRC.

My Week in Photos

Sunday:

Okay, well this isn't off to a good start is it?  I didn't take any photos.  Well that's embarrassing.  Soooo...moving on.

Monday:   

I had the most delicious omelet.

Then Zoey glared at me for the rest of the day.

Tuesday:  

Usually Matt cuts my hair.  But this day I went to a professional salon, and even with a coupon, I almost died when I paid the bill.

I'm glad to be rid of the length though, my hair tangles so easily. 

Then I made cinnamon rolls and some herb bread.

Wednesday: 

Matt worked on putting up bamboo and planters along our fence. 

Then Matt tried to saw off his hand (or something) and needed a bandaid.  He was sad to learn that his bacon bandages don't taste like bacon.

 Thursday:  

I picked some herb from our garden and am drying it for later.  A few friends made some 215 jokes, but hey, it's Humboldt after all.  It is also catnip, just for the record.

Then Zoey glared at me for a few hours.

Friday:  

I seem to go on cooking sprees, especially if I know we'll be busy and won't want to cook.

Yummy slaw.  We went a little heavy on the carrot, I think.

Brownies, for a Relay for Life Fundraiser dinner.

Chocolate chip cookies, for MEEEEEEEEEEEEE!

Red Velvet Cupcakes, for Relay for Life Fundraiser Dinner.

Unmixed Granola ingredients always look pretty.

Matt really loves granola. I'm not really a fan of cereal, but it is good on yogurt.

Saturday: 

I'm running a race in the morning.  How will it go?  Well, let's find out.....

Want to ask the crystal ball a question? Go ahead!

Which is your favorite: cooking or baking?  What did you ask the crystal ball?

I'm back!

May was a big month for me.  The first few days went wonderfully and then I was sucked down the allergy/sinus hole that I have been in and out of for close to a year now. It is frustrating that something as small as a cold (the one I got on our Lost Coast backpacking trip in mid-April) could have such an impact.  Aside from my sinuses and ears, I was feeling surprisingly good for running two road marathons in a fourteen day period. 

My doctors recently switched up my medications and I am once again hopeful.  When I'm suffering with my allergies, it isn't so much that I physically can't do things as much as how broken I feel inside.  Everything requires more effort, whether it is talking on the phone (at my worst in May, my family even noticed how hard it was to talk to me) or cooking.  The worst of it was making decisions.  I felt like that part of my brain was shut off...and interestingly enough, that's the part I use most while running hard.  Keep going or not?  Can't decide, let's go slow til we figure it out.

Instead of mile repeats, Matt and I decided it would be best to try a different distance.  I've always had a weak top-end speed so I tried 220yd repeats.  I punched my current 5K and goal 5K times into the McMillan calculator to find the appropriate paces.  I didn't know what they meant or how it would feel but I gave it a shot.  After I ran my first repeat within the range, I was surprised.  Dumbfounded actually.  I thought it might be a fluke.  I'm not fast at short distances.  I finished the lap with a recovery and began again.  Here's what happened:

Goal: 8x220yd in 41-45 sec.

Without calculating it beforehand, I was surprised to see that Matt and I were running the same pace.  Of course he was doing mile repeats.  Every few laps, mine would line up just behind his and I almost caught up to him.  I began to feel the confidence return.  It might just be recovery from the sinus issues and races, but I'm beginning to feel like my old self when I run fast again.  I can't tell you how comforting that is.  And I enjoyed that the consistency in my repeats indicates that I wasn't going all out.

While I was running my cooldown, I chatted with Matt while he drank some water.  His paces were slipping and told me he wanted to run the last one just under 6:00.  Since his first one was in 5:42 (a bit too fast), I said he should at least try to better his fastest one.  "Give the last one all you've got, empty the tank," I coached.  He nodded, half believing he could do it.

I counted off his laps and made a plan as I continued my slow jog.  When he came off the final turn of his last lap, I began running ahead of him.  "Catch me!"  He moved up slowly from behind.  "Oh crap! You're about to get me," I continued.  Now at my full sprint pace, we were nearly the same pace, I was just one step ahead of him.  As we approached the line, I knew it would be close, "You're not really going to let me beat you, are you?!" I called out.  I could sense his effort from beside me.  And with his extra long giraffe legs, he outkicked me in the final stride, a huge smile spread across his face.  "What was your time?" I asked.  "5:43."  HECK YEAH.  "Didn't think you had that in you huh?  I told you that you could do it," I replied, giving him a high five.  "I had no idea you could run that fast," he said. 

It felt like an important mental workout for both of us that day.  Just in time for the first summer club race on Saturday at Dow's Prairie.  I'm just hoping to run smart on the hilly course and achieve a 6.1 mile PR.

What workout do you do to help restore your confidence?

Headwaters in the Sunshine

My legs moved reluctantly along the trail.  I wish I was a morning runner, but somehow I can never quite get the hang of it.  It is always a struggle.  The first few miles of the Headwaters trail passed quickly in my dreamlike trance.  Then we hit the hill.

The thing about this trail is that there are several rolling hills for the first three miles, thankfully providing enough warm up that the part coming next doesn't feel like death, a single mile that climbs over 1,000 ft at once.

It begins with the meanest, steepest hill of the whole route.  Suddenly, I was ripped from my dreamy easy run trance, the gauges on my effort level moved from green to red and then to flashing alarm lights.  No matter how easy I take this run, it is never easy unless I stop.  But it is challenging, quiet, and just enough out of the way that it often seems as though it is mine alone.

On this sunny Saturday morning, there were several other runners, a new record we'd later realize: eight.  We occasionally come across hikers on the early parts, but rarely runners.  But we rarely run on Saturday morning.

Climbing higher through the trees and toward the bright sunshine, Matt and I forced broken sentences into a conversation.  We crested the ridge and followed it along to my favorite spot.  I swear I have at least one hundred photos of this very spot.  Each time it looks different.  I've come to notice which weather conditions or seasons look the best.  I prefer the fog.  Redwoods always look best in fog.  I promise.  As this little grove of old growth is tucked at least ten miles off the coast, it is rare that the low clouds hang around in the summertime.  Now the stark contrasting air and trees take on a sepia tone, not the lush green that it does in the winter.  I tell Matt that this is my favorite spot.  He just reminds me that I say that every time we run here.  Well good, at least he knows.

Then we begin to descend back to the Elk River.  This gentle cruise is reward for all the climbing we just did.  It feels effortless as I bound gingerly down the switchbacks.  We come across a group of four runners and several dogs making the ascent.  I was impressed that they were able to run the uphills.  I do a LOT of fast walking on those parts.

Soon we are back on the rolling hill, gravel road back to the car.  Three miles of easier running hardly feels easy.  Although we are moving faster than along the narrow singletrack, it feels slower since we aren't darting between the trees and whizzing past the ferns. A mile from the end, we realize that I am close to a course PR.  Normally finishing in 2:04, I realize that I'll come in very close to two hours if I can push it.  I pick up the pace and by the final quarter mile, I'm nearing top effort.  That yellow metal gate at the end can't come quick enough.  The knobby tread beneath my shoes flaps loudly on the now asphalt route. 

I reach the gate in 2:00:08, a new record.  I believe that part of the improvement is fitness, but most is due to the improved drainage (a lot less mud, sad) that was completed on the trail in the last year.  Hmm, maybe morning runs aren't too bad at all. 

11 mi.
2:00:08.
10:55/mi.
2,000 ft. climb

Last Week: June 2-8

Sunday:  Run 3 mi., 24:09, 8:03/mi.  Strength: Core, legs.
This was the last run in Eugene before we drove home.  With all the inspiration from watching others run, I wanted to push this run a little.  It felt hard and sluggish.

Monday:  Rest!

Tuesday:  Goal: 3-4x1 mile @ 7:00-7:10.
This was my first track workout after the marathon.  Since it was just over two weeks after Green Bay, I wasn't sure what my legs would want me to do.  Turns out, it was kind of a struggle to run more than two, so that's all I did.  No need to kill myself right now, but it felt good to know I still have some speed.  4.25mi total.

Wednesday:  Run 8.25mi, 1:08:39, 8:19/mi.
I really enjoyed how drizzly and cloudy this day was.  As we ran along the bay, we could actually see the fog pouring in.  It felt good, like air conditioning.

Thursday:  Run 5, untimed.  Strength: Core, legs.
This run was easy and another in the zero drop shoes.  My calves were much happier with these shoes than they have been previously. 

Friday:  Run 8.5 mi. untimed.
Matt had our car on this beautiful sunny day and I decided to skip the rest day and run my errands.  The round trip to the pharmacy and back was a nice route I don't usually take.  The change of scenery was enjoyable.  I also miscalculated how much sooner the clouds burn off when I go away from the ocean.  Just because it was cloudy at home didn't mean it stayed that way.  Got my first sunburn in almost ten years, ouch.

Saturday:  Run 11 mi., 2:00:08, 10:55/mi. about 2,000 ft. gain.
I'm not a morning runner, so I had low expectations for this trip to Headwaters.  With just a mile to go, I realized I could run a personal best on the route if I pushed it.  Just a smidge over two hours, but definitely a summertime PR.  Previous best was 2:04-ish.  The Redwoods were busy this morning, we saw at least half a dozen other runners and twice that many people walking, usually we're all alone.

Total: 40 miles.

Notes:  This week felt almost effortless.  By Thursday, I felt like I was in a groove and could just run forever.  It's about time you're recovering, body, we've got big plans for you later this month.  Try and keep up. :)

Pre Classic, day 2.

"I'm not really used to this. I'm still a star-struck little kid out there, so it's really cool," Mary Cain said in her post-race interview.  At last weekend's Pre Classic, she broke the American junior 800m record (previous record: 2:00.07, set in 1982) and was the first one to break two minutes.  She was one of two high school students invited to this prestigious event.  You can watch the full interview here. 

The crowd erupted into applause when her new record of 1:59.51 was announced.  This was my favorite moment of the entire weekend's running events.  It was even better than Dairy Queen.

Of course, the rest of the track meet included many other famous names.  I admit I have a limited knowledge of track running.  Sitting there with about 12,000 of my closest running nerds, we watched several other world best times set for this year, and you didn't really have to know much about each athlete to get excited.

Men's 5,000m.

Men's Bowerman Mile.

110m hurdles.

Jeremy Dodson, 200m.

 What a fantastic weekend!

Who is your favorite track runner?  I admit I'm more a fan of the underdog, so mine is 1500m silver medalist at the 2012 Olympics, Leo Manzano.