Last Week: January 18-24

Last week was the first one of the training cycle where I was able to complete all the key speed workouts and miles. My body still takes a little bit more time to recover, but overall, I'm back to running happily instead of feeling sad and broken.

For anyone interested, here's my training plan. Matt follows an identical plan, but his speed workouts are obviously much faster than mine. What's interesting about how we train is that most of our race times progress in the same increments. His half marathon time (1:19) has always been 20 min faster than mine (1:39) and our marathons have varied a bit more, between 35-40 minutes.

click on the photo for a larger image.

We always leave room for revision if something else catches our eye. For example, if the weather is nice for Valentine's Day weekend, we might backpack instead of running our club's Sequoia Park run. This flexible approach has kept me from possible burnout of a strictly disciplined schedule.

Here are last week's workouts:

Sunday: Run 9 miles, 1:20:22, 8:56/mi. 14 kitties. Strength: Core, legs, shoulders.
A perfect example of small town running: I was running down the street when I saw a car waiting at the stoplight. It caught my eye because it had a crumpled looking dent on its left side. Then I realized I was the one that put the dent there! It looked like someone removed the side panel and pounded most of the dent out. As I pointed it out to Matt, he said he recognized it from the pictures too. Then we saw two other friends (not driving together) wave as the passed. People tell me all the time that they see me out running. There are only two reasons to leave the house: groceries and running, of course you always see me running! :)

Monday: Run 5 mi, 3@MRP.  4 kitties. Strength: Core, legs.

This run was difficult to pace. With a consistent 15 mph headwind (gusts to 30mph) for splits 2 and 3, I had to push pretty hard to pull my splits under an 8:00. Then the return trip was super fast with the wind (split 4), and felt effortless, like I was both running downhill and being pushed from behind. Wheee!!! That was my fastest mile of the year so far and I was so ecstatic about how my body was feeling that I forgot about controlling my pacing. I had no idea it was that fast. But wow legs, we gotta slow it down a little next time. Goal marathon pace is 7:49.

But what is better than fast splits is the fact that my back was okay! Two weeks ago, I attempted this same workout with very different results and a ton of discomfort. I’ve been stretching my neck and back a lot and they seem to be cooperating.

Tuesday: Run 5 mi easy, not timed. 11 kitties and some fan-freakin'-tastic crepes for breakfast beforehand.

This run was supposed to be 10 miles but my back wasn't up for it, so I split the run in half and decided I'd pick the extra miles up later in the week if I could. I also got a sport massage that afternoon and it helped release the problem areas.

Wednesday: Run 10 mi, 1:29:35, 8:54/mi. 3 kitties.
This run was with a few home-schooled boys that race with our club. It was a ton of fun and I wondered what kind of runner I would have been if I was training for a half marathon at age 12 like these guys are. I loved their playful style of running.

Thursday: Run 6 mi, with 3x1 mi at 6:47-7:00. Strength: Core, legs, shoulders.

Matt and I shared the track with the football team. They sat down for a pre-workout meeting during my second rep. As I rounded a turn, I saw three guys sitting in my lane. As I got closer, I decided my best route around would be off the track onto the grass. 30m away, nobody noticed. 20m away, still nothing. I slowed to move onto uneven surface. Just as I’m about to bail and go around, coach yells “Out of lanes 1 and 2!!” The team parts like the Red Sea for Moses and everyone watches as I sail by. What a rush, I felt so powerful, teehee.
My back felt good for all but the final repeat, but I think the soreness I was experiencing is because it’s that lady time of the month. So woohoo!

Friday: Run 5 mi easy, not timed. 4 kitties.
After seeing how I responded to faster workouts, I knew I could make up the mileage and forgo the rest day this week. Then I glued myself to the couch for the evening to knit a really pretty hat. I love how this one turned out!

Saturday: Run 15 mi, 2:10:22, 8:41/mi. 22 kitties. Strength: Core, legs, shoulders.

This run was perfect. The weather was great, the company was great. Heck, I even loved my Root Beer Gu. Running buddy Rachel has been entertaining the idea of running our local spring marathon so we invited her along. Just a few more long runs with our silliness and I think we'll have her hooked! She even joined in the fun and helped us spot kitties! :)

TOTALS:
Miles: 55
Kitties: 58!!! (more kitties than miles!)

Notes: Were you getting sick of hearing about how I felt broken? I know I was sick of writing about it and am so happy I didn't have to this week. My momentum and confidence are building and I am so excited to see where this season takes me.

Snowshoes, Sunshine, and Crater Lake

As much as I lament the absence of a snowy winter on the coast, it makes the rare occasion I do get to play in mounds of white powder all the more enjoyable. In carefully measured doses, I get to enjoy all the best moments without ever having to pick up a shovel. Add in a cloudless sky, calm winds, and my favorite mountain lake and you have the makings of an almost idyllic trip.

Averaging just over forty feet of snowfall annually, Crater Lake National Park is one place within adventure distance where decent snowshoeing is all but guaranteed. This year's snowfall total of 111", most of which has already melted away, is 1/3 of normal, yet still manages to provide plenty of stunning snow-capped mountain peaks to satiate my every alpine desire.

You'll see the snowbank is only about three feet high right here.

We drive to the rim of the caldera, still unable to see the lake. Climbing out of the plowed roadway and onto the snow wall, Crater Lake finally comes into view. Without a whisper of a breeze blowing at the lake's surface, the water reflects every detail of every mountain, including Wizard Island.

 

The crunch of my footsteps cease as I stare, mouth agape, at the incredible vista spread out before me. I snap 10,000 photos of the same spot, as if doing so will freeze me in this moment forever.

Photo of paparazzo in action.

 After a mile of hiking along the makeshift trail above the West Rim Road, we decide it's time for lunch. We find an exposed section of rock wall and face ourselves toward the lake.

Our lunch spot is so ugly.

Cheese, crackers, and prosciutto are on the menu.

In the past, most of my winter adventures have been too cold to pause for food. Snacks and lunch usually consist of a feed bag with small bite-sized pieces of candy, jerky, and nuts so I can keep moving and retain a comfortable body temperature. Stopping for lunch feels awkward and leisurely. I throw on a light jacket for our break, but otherwise remain perfectly toasty.

Phantom Ship juts out of the glossy water.

I sit there, my back draped in warm sunshine, thinking about how frustrating it has been repeating my recovery month.  As much as I want to train well for Boston, I try to be good to myself and remain patient. Lower impact activities are key to my sanity and I feel my anxieties drain away as I stare into the mirrored surface of America's deepest freshwater lake.

Soon the road veers south and Watchman mountain separates us from the lake. I squint into the sunshine as I peer off into the distance. The Klamath Mountains, Rogue Valley, and even a hint of Mt. Shasta are visible nearly 100 miles away. Patches of rotten snow make for a few slushy postholing experiences, but even that can't wipe the giddy grin from my face. Mountains really do look the best covered in snow.

After just five kilometers, daylight begins to fade. We decide to turn back and head for the car to avoid hiking in the dark. Our final glimpse of the lake proves to be the most remarkable of the day. The sun angle lowers enough to cast an orange glow upon Mt. Scott.

We finish our day with ten kilometers, too many new photographs, and a DQ stop. I'm pretty sure this day is what my version of Heaven is like.

Disclaimer: This is not at all what a typical winter day at Crater Lake looks like. Full visibility of the lake only occurs 40% of the time. A swift wind almost always blows. In short, we won the weather lottery on this perfect January day.

Last Week (x2): January 4-17

Week 1:
Sunday: Run 5 miles and 10 kitties, I guess. That's what my log says.
Hmm... I remember nothing about this run.

Monday: Run 5 miles,  2.5 mi. warmup, 2 mi @ 7:48/mi, 0.5 mi cool.
This was the first workout of spring marathon training. Since my back was still feeling a little tight (no pain, just off), I decided to cut it a little shorter and put in a cool down. I will be running a half marathon on this trail in late February too so it was nice to have a refresher in how much uphill the first half is going to be and it’s darn pretty.

Tuesday: 10 miles, 1:31:20, 9:07/mi. 800 ft. gain.
This run outside of Ashland was gorgeous. We followed the Bear Creek Greenway (we ran a half marathon on the lower part of this trail last Sept.) to Lithia Park. I’m pretty sure we need to come back here and live permanently. Matt’s company has an office in Medford so this might have to go on our list of possibilities for a “forever home”. Somewhere on the park portion, I tripped over a downed tree and bruised the top of my right foot (the same foot I dropped a box onto three days before the 50K) and it had a nice bruise on it. Icing it helped and it barely hurt the next day.

Wednesday: Snowshoe 6.25 mi. 
Catching Crater Lake on a calm and sunny day in the winter is like spotting a unicorn. This is the kind of winter I love!

Thursday: 5 miles easy in 44:32, 8:54/mi.
Foggy day on the greenway. The air felt so good! Even though there’s an inversion, it had been mixing out every afternoon, so the air quality was still good. A+ Medford.This was the first day that I noticed my back beginning to improve.

Friday: Rest!
Got a sports massage. April found all kinds of knots in my neck and shoulders. Surprise surprise, whiplash was still there.

Saturday: Run 14 miles, 2:03:02, 8:47/mi. 32 kitties.

First long run of spring marathon cycle (*cough cough* BOSTON!). My legs were not used to going this long on roads anymore, but wow, did I love that sore feeling a long road run gives me.

This one started out with a very tight right arm and shoulder (Pro tip: Don’t knit for four hours the night before) and it felt like I was dragging a tree branch on my right side. Eventually things loosened up and the rest was easy and super consistent. Our planned water station at miles 3,5,9, and 11 was out of order due to a broken water main. Instead, we did a quick mental reroute and found the nearest water stop that brought us a drink at mile 7 instead. I love how nonchalant our long runs have become. Oh 14 miles? No big deal, I’ll grab a Gu for emergencies and out the door we go!

Matt kept running into me the last few miles as he gawked at a gorgeous orange and pink sunset. I love that we get to share all of these moments! I’m not sure we would be the runners we are today without each other.

Miles: 45.25
Kitties: 42
Notes: After the run on Monday, I decided to cut all speed work. I spent a lot of quality time with my Ibuprofen and Arnica salve at night to help me sleep that week. The slow and easy runs helped loosen me up for the rest of the day, but anything hard or fast proved to be detrimental to my recovery.

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Week 2:
Sunday: Run 8 miles. 1:13:37, 9:14/mi. Strength: Core, legs, shoulders.
I ran with Terri on some gentle logging roads. This easy run after my long run didn't feel that easy. It was great to visit with someone new on my run. The real highlight of my day came later:

Matt and I went to the lumber yard to get supplies for building our chicken yard. While walking across the lot, I heard a voice from the main office call out, “GO PACK GO!!” Being a lonely Packer fan in 49er-Land is difficult sometimes, but apparently a LOT of people hate the Cowboys. As we headed to the checkout building the same voice shouts again, “GIVE THAT GIRL A DISCOUNT!!!” $5 off a roll of fence. Score!! :)

Monday: Run 5.1 mi, 45:07, 8:54/mi.
Late afternoon run with Rachel and Brandon. These two are so much fun. It's like a double running date.

Tuesday: Run 10 mi, 1:29:08, 8:54/mi. 24 kitties.
Apparently, 8:54/mi is my default IDGAF pace. Same exact tempo as the previous day. Instead of talking about this run, let's talk about my rooster. We tried to emasculate him by naming him Henny Penny but apparently it didn't work. He gave his first concert before dawn that morning. I'm not sure it was appreciated. Keep it up buddy and your days are numbered.

Wednesday: Run 3 mi easy, AM. Run 8 mi, fartlek attempt, PM.
I had forgotten how sore chiropractic adjustments make my body. In hindsight, I shouldn't have planned such a difficult workout for this day. Two adjustments in one week and trying to run speed workouts was too much.

Thursday: Run 6 mi, 50:22, 8:24/mi. 19 kitties, including one set of sexy time kitties.

Another visit to the chiropractor. This time he packed me up with Rock Tape and told me to run whatever I wanted. Instead of a marathon pace run this week, I decided to keep a steady tempo and only pick it up if I felt good. The last three miles were into a very swift wind but felt strong. My shoulders felt tight, but my lower back was okay.  In my usual hunt for kitties, Matt and I spotted our first kitty sexy time. So woo! New PR!


Friday: Rest.....unless stressing over what to do about race day counts as exercise.

Saturday: Run 8.25 mi. including Patrick's Point 5K.

Patrick’s Point 5K
24:30, 7:53/mi.
Instead of thinking about how frustrating this recovery period has been, I spent all twenty four minutes of this race thanking my lucky stars that I can run at all while I recover.

Thoughts:
1. I was assigned bib #1! This has never happened before and I was totally stoked about it! I’m #1 guys!
2. My mental game needed this day so badly. I don’t even care that my time is slower than a well-trained, healthy Karen can run. I ran my goal marathon pace on a very slow course, which is one workout I had missed this week.
3. I had some glorious positive splits, which if we’re being truthful, that’s what a perfectly even effort is supposed to be: 7:40, 7:57, and 8:05, then a 7:30/mi for the last 0.11 mi.
4. Not a peep from my back. I felt the normal fatigue set in on the later hills, but there was no pain. Zip. Zilch. Nada.
5. I could tell I was on the edge of making it hurt, but didn’t let myself cross that line. I’m realizing that I’m a much smarter runner than I give myself credit for. Of course, with the idea of missing out on Boston for an injury in the back of my mind, it’s not all that difficult to back off. :)
6. Since I aged up (woo, Female 30-34), I won my age group.

Miles: 48.25
Kitties: 45

Notes: That week had a lot of high and low points. On Wednesday, I wasn't sure why my recovery seemed to be regressing. Was I pushing too hard? After figuring out that a lot of that soreness was from the chiro and not running, I decided to give myself a few more easy days in the hopes that I could run pain free at the race. I didn't want to start the club running season injured.

The Recharge Weekend

Matt and I have a very characteristic travel style. Normally, we go for the cheap lodging, eat out of our cooler, and fill the waking hours with non-stop activity. No matter how many times I promised myself neck and back rubs, my body just wasn't up for the four days of winter camping we had planned. I think my spine actually snorted when I suggested the idea of a fully loaded backpack.

Mt. McLoughlin from Interstate 5 near Rogue River

One thing we make sure to do when we are out on a trip is gather information, maps, and ideas for our next adventure. This lead to the creation of a very large adventure binder, a sort of "Choose Your Own Adventure" manual. It comes in handy when we're on a long car trip and craving a run. We pull out the binder, organized by region, and boom! Adventure dilemma solved. That is how we packed, planned, and left for this weekend trip in just over an hour's time. That doesn't sound like a relaxing weekend, but once we were settled, it was perfect.

We had the little building on the left.

Matt found us a fantastic deal on a cottage at the Lithia Springs Resort in Ashland. Most of the year, this hotel is out of our price range, but last-minute reservations on three days in the middle of the week left it about as expensive as the Super 8. All our down time was spent sipping tea, playing cards, and staying cozy next to the fire. It was perfect. As much as I hate to admit it, sometimes this is even better than sleeping in the snow in a tent.

The "sitting room" in our cottage.

When we weren't holed up in our little cottage, we got in a few runs on the Greenway Trail and in Lithia Park, toured Ashland, and made a side trip to Crater Lake for some snowshoeing. I'd like to save Crater Lake for its own post.

Dairy Queen of course!

A major life decision, which ironically enough uploaded itself right after my ice cream photo.

Running highlights:
Greenway Trail near Rogue River. This spot feels like an old friend. We like to rent a yurt in the state park through which this trail passes. We will also be running a half marathon here with my BIL in February.

Running in Ashland. I'm beginning to realize why so many elite ultrarunners call this place home. It has everything. Paved trails (another section of the same greenway pictured above but about 30 miles away) with hills for quicker workouts, technical trail, and a smooth ribbon of trail running alongside a creek in Lithia Park. When can I move in? I almost face-planted when I caught my foot on a downed tree during this run, but instead ended up with a bruised foot. Poor me, I'd have to ice it while gazing into the fake wood flames in my fireplace.

Lithia Park

Matt crossing a bridge in Lithia Park

Bear Creek Greenway trail.

Greenway Trail in Medford. A foggy run to balance out all the disgusting views we had to endure through the beginning of our trip. This run was on a middle section of the Greenway Trail and also part of the race course of the half marathon that we ran in September. Low visibility was caused by an inversion, but since the air mixed out most afternoons, the air quality wasn't too bad and my lungs loved it.

Lately, Matt and I have been taking a set of games with us on our trips. We make a tournament out of Five Crowns, Rat-a-tat Cat, Moose in the House, and Scrabble Slam. As much as I like winning, the best part about these tournaments is that there are no outside distractions. For as connected as technology can make our lives seem, it is isolating at the same time. I'm glad that the weekends we spend together are almost completely free of technology and devices. That gas stove though, I might want to take that technology home with me.

Do you take vacations to recharge yourself? What does it include?
If I take a vacation to recharge, it's more for my soul than my body. Think sweaty mountaintops and less beach with a book. This trip was the perfect balance of refreshing and adventure.

Quality Runner Award

Each year, our running club honors a member based on their service to the club and their personal race results. To be chosen, the runner has to volunteer at numerous races as well as be an accomplished runner. This year's recipient of the Quality Runner Award was Matt. Apparently, I'm not the only one smitten with this boy's charm.

Matt missed this year's awards party so I accepted the award on his behalf. As Marlene read off his race results, I realized that most of that string of unimpressive 50K times were races he had run with me. A bubble of pride rose up in my throat.

My first marathon (his third), in 4:58, a few days before our first wedding anniversary.

The more runners I meet, the more I've come to realize something: A lot of people run fast races but it is rare to encounter one of those speedsters willing to sacrifice his training and ego to race the long stuff like marathons and 50Ks with you, let alone plod along on training runs every single day. I'm so lucky to have someone like that in my life. Quality runner and human, for sure.

Our first 50K, in 7:15.

In fact, we met in a very similar way. On a crisp October evening twelve years ago, I finally gathered up the courage to join my university's running club. My fears were realized just a mile into our run when I could no longer keep up and was left alone in the dark. I watched as the group pulled away without so much as a backward glance. Defeated and humiliated that my thirteen minute mile wasn't fast enough, I decided to head for home.  Just as I was about to make the turn, a friendly runner face appeared through the darkness. He introduced himself and we became friends. A few years later and on a very sweaty April afternoon in Michigan, we went for a run on our favorite trails. Overlooking a small heart-shaped pond, he stopped, got down on one knee and asked me to marry him. The endorphins made me say "yes", but his quiet, humble ways pulled me to the altar.

Trinity Alps run, October 2014, Mark S. photo credit.

Twelve years later, he's still the guy that will keep pace with his slowpoke wife on most of his training runs. I would not be the runner I am today without his patience, encouragement, and understanding. He applies this same care to his own running and volunteer efforts within our club and it hasn't gone unnoticed.  I'm proud to call this year's Quality Runner my husband.

Girls' Adventure Weekend: Clickapudi Half Marathon and Granite Peak

Growing up with a strong interest in music, I was always surrounded by performers, not only on the stage but off as well. Being loud and extremely social, they sought out attention. While I enjoyed the performance aspect as it related to music, my personality outside of that bubble was completely different. As I traveled through this circle of constant performers, I always felt like I was cast aside, unable to compete for attention and closeness they appeared to have. I never quite fit.

Then I found running. As a largely solitary sport, it mostly draws the quiet, reserved types. I don't have to shout over a group to say something and I feel included instead of being pushed to the fringes. For the first time in my life, I've found a large group of people that understand that core aspect of my personality on which the rest of who I am is built. When I mention that it's easier to talk to people while I'm running because I don't have to look at them directly, they get it. When I sit quietly by myself, they don't ask if there's anything wrong. It's such a comfort to finally find these people. Not all of my runner friends are introverts, but those that aren't seem to have enough experience with them that I rarely feel overwhelmed.

Nikki, Lanore, and I decided to welcome the new year with a race out of town. My trail buddy, Mark, directs several races in the Redding area and his January 1st event, Clickapudi Half Marathon, sounded like fun. The race was short enough to leave us with energy for the rest of the weekend too.

Since my back and neck were still a bit sore from the accident, I skipped my morning dose of pain medications and ran with the tentative plan to DNF if I needed it. Even though it would be my first, I didn't want to turn a slight problem now into one more long-term.

Clickapudi Trail Run:

True to Mark's description, this race was gorgeous. Tucked between the very empty Shasta Lake and peaks of the southern Cascades, each section of this race welcomed new and varied views. One moment, I stared at jagged mountains, the next, I was rushing downhill alongside a bubbling creek.

Shady spots held collections of hoar frost while the sunny ones were bright and blinding. As I approached the end of the first loop and halfway, I reassessed my body. My back and neck were holding up well.

They were beginning to ache a little bit on the short and steep uphill sections, but walking them made that issue subside. I did a lot of walking, especially on the second loop.

Even with my slowing pace, I still managed to catch up and pass nearly a dozen runners. I spent a few minutes chatting with each one and then kept on. Flooded with endorphins and good views, I become surprisingly chatty during races. I thoroughly enjoyed my non-race race and finished with a smile on my face in 2:15:49 (13.5 miles, and the first time a RD has ever admitted to a long course!).

That afternoon, we returned to where we were staying, caught a shower and then it was nap time!

Granite Peak Hike

After a lazy morning and a few coffee stops en route to the trail, we finally made it to the start of our hike. A stark contrast to yesterday's scenery, this Trinity Alps forest was lush and moist. At about 6,000 ft. the trail turned to snow.

We climbed higher on the steep switchbacks, chatting as we went along. We must have been too into the conversation because we eventually lost the trail. We tried to forge our own path, circling around for a while in the snow. Our detour provided some nice views but there was still no sign of the trail.

With our daylight hours dwindling, we decided to have a snack and retreat without actually reaching the summit. The idea of squeezing three people into my 2-person bivy sack for an overnight almost-snooze if we were out after dark didn't sound appealing, so we turned back.

Despite not reaching our day's destination, we had a blast playing in the snow. Nikki, the wildlife expert, identified all the footprints and scat for us.

Insomniac bear print

Lanore had the best time learning to glissade down a mountainside. Sometimes it's all about the journey, not the endpoint. I'd still like to try a wintertime summit of Granite Peak, but next time I need to start the hike before noon.

By the time we drove home, we felt like old friends. Never really having many close female friends before, I treasure adventures just like this one. An all female trip always holds a different, more intimate dynamic than one of mixed company. We're already thinking about where the next weekend's destination should take us.

See the white stripe to the left of the peak? We made it to the bottom of that.