Weaver Basin Long Run

A van pulls up behind our car in the small trail parking area and Dave gets out. "I didn't think this was it, but once I saw that hill...," he explains, pointing up a very steep mountainside with a trail zigzagging back and forth across it, "once I saw that hill, I knew we were in the right place. Classic Matt and Karen running route."

Matt took this at the end of the run. That little speck near the top is me coming down the hill.

Since both of our trail races begin on swift ascents into the forest, our running club buddies have begun associating our runs with these steep climbs. I'm amused by his comment and think back to how I spent many of my first years building running routes that avoided hills whenever possible. Now I know that's where all the good spots are hiding.

In an attempt to break up the rigid structure of yet another 20 miles on the road, we decided to shorten the run, add some hills, and hit the trails. It's rare for Matt's weekend to match up with our friends' weekends, so when it finally did, we decided to spend the weekend camping around Weaverville. Adam, Jeff, and Dave were looking for an adventure so they agreed to meet us for a Sunday afternoon jaunt through the Weaver Basin Trails, the network of trails extending from straight from the town itself. Every time I visit, I fall in love just a little bit more.

Our group of five snakes up the steep hillside and I'm sucking wind from the very first step. My slow running trot turns to an even slower march as I round every switchback. For all the shivering I was doing in the parking lot, I'm surprised by how soon the blood flow returns to my hands. Nothing like a mountain to warm me up in the morning. Can I do this every day?

The trail levels off and we're tracing the spine of Jackass Ridge. Sweeping views of both the town below and the higher peaks of the Trinity Alps come into view. Even though we chose the "easy" trails just outside of town rather than the backpacker trails in the wilderness area, there is no shortage of breathtaking views.

We drop down off the ridge and into a meadow of oak trees. Their fall colors are magnificent and I'm soon entranced at the kaleidoscope of colors and light swirling as I pass by. Peaceful. Bliss. Then splat. All of a sudden, I'm in the dirt. The trail is littered with leaves and duff and is surprisingly soft. I pop back up, dust off my tights, and continue on. That wasn't so bad. No more falling, I tell myself, we're running a marathon in a couple weeks.

Before I know it, we've reached the East Weaver campground and begin climbing the a fire road. As the whole group is reduced to a walk, Jeff calls out to me from up ahead between gasping breaths, "We drove two hours to climb steep logging roads? I can do this back home." I know he's joking, but promise it will be worth it, then ask when he's signing up for my Grasshopper 30K. This is nothing compared to that run, bwahaha.

Then we turn onto a flat trail that contours the mountainside. Even though most of the evidence of the bygone mining era has been removed, these ditch trails prove just how hardworking previous generations were. They created this comfortable and modern world we all take for granted.

Our group's moderate size is too big to hold a common conversation while we run single file down the trail and we're often broken into groups of two or three, carrying on about widely varying topics. We frequently trade the lead without realizing it and travel at many different paces. It's refreshing to run with a new buddy every so often not always have to set the pace because we usually put the slowest person in front (ie- me).

We stop for a snack break at the only picnic table on our route: the one perched atop the crest of Musser Hill Road. Technically a gravel road, evidence of other activities are soon apparent. The road is crisscrossed with ATV tracks, spent shotgun shells and beer cans littering the ground. I like knowing that this area serves as a playground for such a large group of people, but it saddens me that not all respect it enough to clean up their own mess.

Nevertheless, our snack spot is gorgeous. The sun glows low in the sky. While the sun produces less heat, it is warm on my skin and I can't help the rush of gratitude that bubbles up inside of me. I get to play here. Even though we could easily drive to this spot without ninety minutes of running, I appreciate that I'm healthy enough to make it here on foot.

Weaverville is down below and surrounded by mountains on every side. I think back to those miners. Did they appreciate this view in the same way I am? Or did they see its rugged beauty only as a puzzle or challenges to be solved? I love that parts of California have been so recently settled that evidence of them remains and my mind wanders to these places. Their lives were so different, yet I wonder in what ways the were similar.

For example, did they take running selfies?

We make one more turn back onto the single track trails and descend off the ridge in a similar steep fashion. Rocks roll out from beneath my feet and I slow my pace to stay upright. I'm lagging behind the group now, but these tentative steps keep me from shredding my quads and ending up face down in the dirt one more time.

Once we reach a flatter section of trail, I catch up quickly and end up right behind Jeff. I notice that some of the trail here is new and part of their trail blazing strategy included sawing off trees to create a path through the forest. Several little stumps from trees and Manzanita bushes poke out through the layer of duff settled on the trail. I see Jeff's foot catch on one, his arms flailing wildly in the air and he manages to stay upright.

I make a quick mental note not to trip on that one and then just as that moment passes, I catch my foot on a similar stump just a few feet from the one that tried to take Jeff down. In my best involuntary Superman bound, I fly down the trail, my knees dragging on the ground as I fall. Protecting my left arm has become instinctive now and I fall, once again, on my right side. This landing hurts more than the first and I lie in the dirt for a few moments, assessing my injuries. My right knee is sore, but thanks to my tights, only small abrasions are on my skin. I've given muscles in my right arm and leg a swift yank, but other than being a bit shaken, seem to be okay.

Walk break just before a road junction, trying to figure out if I need to bail and get a car rescue.

Taking a few minutes to walk and get my muscles moving again, I can feel an unusual stretch in my right hip and arm. The rest of the run is a little slower as I tiptoe down the smallest of descents and am on the lookout for any more rogue stumps.

 

When I arrive at the car, the boys already have a variety of snacks and a growler of beer waiting. I take a sip of Matt's beer to taste it, pass around my container of double chocolate brownies, and enjoy one last moment in the warm sunshine. I'm so thankful to have a group of friends who enjoy long trail runs in the same way I do.

14 miles, 2:57, 2,079 ft. gain.

Mt Shasta says hi.

Last Week in Training: Nov. 15-21

When Matt and I first sat down and built our CIM training plan, we had every intention of this week being our peak week and aimed for 75 miles. As time went on, life and allergies got in the way, the less excited we became about it. Both of us are intrinsically motivated and derive true joy from the challenges of running and training. When we begin to dread every workout, we know it's time to make some tweaks to the plan.

What's really nice about drawing up your own plan is that you can ask "What was I thinking putting THAT in there?" without thinking your running ability is the problem rather than the plan. Matt and I sat down with our little spreadsheet and a pen, did some scribbling and came up with a week that included a workout that gives us the most confidence (the marathon pace run) while being lighter on the mileage and started our taper recovery a little early.

To help illustrate the revisions we made, I'll include both the planned run and what I used instead.

Sunday: Run 10 miles,  1:37:14, 9:43/mi.
(Planned: 12 easy) 

Easy run with the ladies' running group (and a couple guys). It was 40F and raining, yet somehow we ended up with our largest group ever. Then we met at a local cider place for drinks. I love that our group has such a wide variety of women, I like getting a weekly glimpse into their lives. And if there's one kind of run I truly adore, it's an easy trail run in a pretty place.

Yoga: 30 minutes.
More like glorified stretching. Instead of trying to build flexibility, I spent a lot of time trying to find my calm place. It returned for a moment, so maybe there's hope for me yet.

Monday: Rest!
This was the day that I realized I needed to change my plan and wrote this post. Running is supposed to be fun. When it isn't, I panic and begin a frantic search for the joy that gets me out the door in the first place. No regrets. Starting CIM happy is more important than hitting a weekly mileage goal.

Rain and hail much of the day=perfect timing for rest day.

Tuesday: Run 7 miles, 1:03:00, 8:59/mi. 16 kitties.
(Planned: 7 miles, easy)
Hey, look at that! A run done as scheduled. Easy miles with Matt. Searching for kitties on our easy runs has become one of my favorite things.

Wednesday: Run 7 miles, Bike 10 miles, 13 kitties in all, not timed.
(Planned: 10 miles, easy)
This workout was in several parts. First, I ran three miles with Matt to get his warmup in. Then I kept him company for 10 miles on his marathon pace run. Finally, I ran four more miles by myself. I was surprised by how rejuvenating this configuration was. I'm sure part of it was the relief of finally reaching a decision regarding CIM.

Yoga: 30 minutes.
After a few slow motion sun salutations, I practiced turning myself upside down. I'm still a bit fearful of a full headstand and as a result, have a slight forward lean in my legs that I'm working to correct. I never feel more powerful and at peace as I do in this pose. Hands down, my favorite. I'm so glad I was patient enough with myself and my limitations to make this part of my practice.

Thursday: Run 11 miles, 1:26:14, 7:50/mi. (goal: 10 mi @ 7:49/mi.) 6 kitties.
(Planned: 14 miles, 12 @ 7:49/mi.)

Oh my goodness, what a difference a few days makes. Arcata Bottoms 8 Mile was three seconds per mile faster than this and hurt a million times more. It was so nice to have to pull myself back on each and every mile. Every time I looked down, I was running a 7:30 pace. The buildings downtown goofed up mile 6 (Matt’s watch on the other hand, gave him 1.06 for my 1.00 there). I got rained on the last four miles and it felt so good. I couldn't be more pleased about how this run went.

That evening, I went to the holiday open house to listen to music and eat my weight in free cookies.

Strength: Core, legs, shoulders.
They're probably not interchangeable, but I find it difficult to squeeze in several yoga sessions and body weight exercise days each week. I can manage one or the other on a regular basis, but not both. Running will always be my true love, everything else is a chore. :)  I added in some bicycle crunches to my regular routine, so maybe I'm not such a slouch after all.

Friday: Run 10 miles, 1:29:11, 8:55/mi. 13 kitties.
(Planned: Swapped Sunday's run, 8 mi, for Saturday's 23 long day, obviously this was neither.)
Ten blustery miles with Rachel. Since she'll soon have her first marathon out of the way, I tried talking her into running the 50 with me in April. No luck. She did offer to train with me and then pace the final race miles instead. I'm sure that by that point, I'll need someone to count the kitties for me because I'll be too focused on putting one foot in front of the other.

Saturday: Run 10.5 miles, 2:16:07, 1,735 ft. gain.
(Planned: 9 miles, 6x1 mile at 5K pace)

 

 Instead of running in circles, I decided to climb a mountainside instead. I was surprised to see how my legs and lungs responded to the effort. I eased back on the throttle for technical spots, of which there are many, and pushed it when I could. 

Once Matt uploaded the run to his Strava, I realized that if I had been a Strava user, I could have topped the ladies' record on that technical section.

PS- There's nothing "road" about this route.

I know my uphill technical skills are better than downhill, so the return trip took almost as long as the climbing part did. Reminding myself that two weeks before a marathon is not the time to crash, my steps were even more tentative than usual and I thoroughly enjoyed getting my hard run done in the mountains.

  
Totals:
Running: 55.5
Kitties: 35

Notes: The mileage wasn't as high as originally planned, but I'm enjoying running again. When it comes to running, I believe in following my heart and sometimes ignoring the numbers. The miles I did get in were strong and wonderful, so no regrets here. Taper week #1 is complete.

"Mountains look good on you, honey." Matt says this every time.

 

Arcata Bottoms 8 Mile Race Report

The sun is beginning to poke through the fog as we begin our warmup. On what is forecasted to be a very windy morning, the air is remarkably still. On such an unprotected course as this one, even the slightest whisper of a breeze makes every step impossibly hard. Maybe I'll luck out after all, I think to myself.  Matt and I complete our easy jog,  take a couple last minute bathroom stops, make a last minute change to our outfits and head to the line.

Y. Kim, SRRC photo credit.

The pack spreads out quickly and it's not long at all before I tuck in behind my day's racing buddies. My pace is strong and relaxed and I'm a little surprised that it doesn't hurt as expected. Maybe I do have a PR day in me after all.

Mile 1: 7:25
Mile 2: 7:27

On a race course that feels more like a trail run because I spend too much time staring at the tricky footing, I'm happy to be following along behind two people, a guy and a girl, wearing barefoot shoes. They meander around the narrow country lane and seem to have no trouble picking out the most stable footing. I mirror their routes through the crumbling and slanted asphalt and love that this particular mental task is being done for me. Even then, I still find myself wobbling too much due to the potholes and uneven patches on the road.

Mile 3: 7:37

As we turn into the rapidly increasing east wind, I tuck in behind the girl, wearing music so loudly I can hear the thumping bass line, even over the whooshing sound. I wonder if she even realizes I'm there. After several minutes, she glances over her shoulder, slows a little, and pulls to the side to let me lead. I try to catch up to the guy, who is now about ten paces ahead, but it feels like the wind is pushing me backwards and I can't hang onto my pace. A cramp spreads through my back and down into my legs, often a sign that I'm pushing too hard for my form to remain intact. I almost catch him by the time we turn south and out of the wind again. Figures.

Mile 4: 7:38

Even though I can't use the guy as a wind break, I try to keep up, and for the shallowest of reasons: Dude is about 25, running shirtless, and has about the prettiest man tan I've ever seen. It almost feels sinful to stare this much.

I hit Margaret's magic boost aid station and am immediately revived. This year she has an assistant, who I assume is a grandson. The short water break always helps and I take off again just as the girl I passed a mile ago arrives. There's no way I'm going to let her get within striking distance, I think to myself, she looks like the type who could throw down a mean finish kick. (I would later learn she was also in my age group, so whew, I'm glad she never caught up to me.)

Mile 5: 7:50

Gaining some ground on the pretty shirtless boy, I enjoy the silky smooth pavement on a very brief break from crumbling country roads. Finally, I'm able to glance ahead rather than staring at the ground dodging potholes. I can see about three runners ahead of me, and I will myself to pick up the pace and stay with him but each energy surge is met by an equally dramatic slow down.

Mile 6: 7:43

I catch up to an unfamiliar runner, who would later introduce himself as Scott, and try to pass, but he stays with me. We chat a bit and he asks how I'm doing. "I'm getting tired," I hear myself say before I can realize the words are coming out of my mouth. He laughs a little at my honest statement and agrees that he's fading a bit too. We will trade the lead back and forth a few times through the remainder of the race.

I'm right behind him as we turn onto Seidel, a mile long straightaway with a farmhouse marking the next turn. Why is it so far? As my mental game crumbles away, I recognize a figure up ahead. I can tell it's Eric based on his form and the outfit he always races in. He's been getting faster lately, but he's never beaten me before. I make it my mission to keep it that way. Ding! Mental power restored! I catch up to him and say a few encouraging words. I try to minimize that raspy wheeze in my voice so he's not privy to how wrecked I actually am. Eric will stay just behind me for the remainder of the run.

Mile 7: 7:40

Rounding the corner, I'm surprised to see that Scott isn't too far ahead. Maybe I can catch him. As I glance across the open fields nearby, I can see the sparkle of light hitting the cars in the parking area at the finish line. Instead of thinking about how far it is, I urge myself to stay positive. It's right there! You can see it! Go for it!

With half a mile to go, I turn up the intensity as much as I can. I pass Matt and Brandon running their cool down. They cheer and urge me to pick it up a little more, but the only thing that gets me to increase my pace further is the fact that Scott is doing it too. Darn him, he's not making this easy.

As I make one more turn before the parking lot, I glance down at my watch to see the time just below 60 minutes, one of the goals I had set for myself. I pick up the pace, almost trip in yet another pothole, steady myself and prepare for a kick. 

I make one final turn into the parking lot and stare down the finish clock as I watch my personal best time tick by. Grr. Despite my best try, I fall just thirteen seconds short.

Mile 8: 7:37

Y. Kim, SRRC photo credit.

1:01:11
7:36/mi.

That disappointed feeling doesn't last more than a few seconds. Cindy tears the tag from my bib number and gives me a high five as she shouts out "TEN YEARS!!!" Yes, ten years! A smile spreads across my face. No race result can take away the fact that I'm still here, doing things I love.

Scott introduces himself and I thank him for pushing me during those last few miles. Always looking for a new racing buddy, I ask if he's a member of the club. A smile spreads across his face, "Not yet, but I will be in 2016." Not long ago, I found myself in a pace hole in many races with no other runners nearby, so I'm excited to have another racing buddy.

Y. Kim, SRRC photo credit.

I'll spend the rest of the day trying to figure out my lackluster performance. It isn't until the next morning I realize what went wrong: that lady time of the month. There are exactly two days each month where I'm inexplicably unable to push myself and those are the two days leading up to my period. I have no idea why this happens, but it always seems to catch me off guard. At least it won't be an issue for CIM.

Matt ran a similar time to last year, only his six second difference was in the faster direction and he ran a new PR! He finished in 49:07, a 6:08/mi, and good enough for second place.

Y. Kim, SRRC photo credit.

Last Week in Training: November 8-14

After I wrote Monday's post, I took more time to think about what I truly wanted from the upcoming marathon. During a quiet evening drive, I turned off the radio and began talking to myself. For some reason, hearing my own voice articulate my feelings helps me work them out better than thinking them, and I've figured out what I want to do.

I will play with you soon, pretty forest.

While it doesn't have the same excitement factor that some of my other marathons have held, and my miles haven't been as quick, I've still put in a pretty solid training cycle (October was my all-time high mileage month). There are just two key workouts between me and the taper. I should be feeling a bit rundown right now. I've had some very strong long runs, running when I'm not particularly energetic, but mentally toughing them out. While I'm out on a run, that grit is there. In the moment, I always manage to find it.

Since I'm not sure when my break from racing marathons will be over, I do not want to leave regretting that I didn't see this race through to the end. I'm going to run my little heart out at CIM and finish knowing I did my best.

If you left a comment or reached out in another way, thank you for your helpful and supportive words. I especially love that all of you have such different relationships with running and can provide a wide variety of insightful advice.

Photo from Wednesday's run.

All that said, here are last week's runs. This was a recovery week ending in a race.

Sunday: Run 6 miles easy, 53:25, 8:53/mi. 4 kitties.
This was the day after my last 20 miler, yet I felt so good! Back at home after a quick trip to Petaluma, it was as if my legs and head forgot that I went long just 24 hours earlier.

Monday: Rest! 6 kitties.
Matt and I took a short walk to stretch our legs. In just half a mile, we saw six kitties. We debated whether or not they should count, but finally agreed they did. So six on a rest day!

Zoey enjoyed the sunny day off too.

Tuesday: Run 6 miles, 48:51, 8:08/mi.  16 kitties.
The only speed workout of the week: a progression run.

Wheee!! I was a little nervous that my second mile was already an 8:05 but I did it and had a negative split right up to the cooldown mile. This run was a little chilly. At 45 degrees and a bit of wind, I almost needed tights. Looks like it’s time to find those again, soggy winter runs are upon us.

Strength: Core, legs.  
Yawwwnn. I wish I could say I found these workouts to be fun, but they're really not my cup of tea. I only do them to keep my IT band and back from whining.
  
Wednesday: Run 10.5 miles, 2:02:24, 11:30/mi, 2,153 ft. gain

Rachel had Veteran's Day off so we hit the Grasshopper course for some hills and pretty trees. Not that it ever does, but it did not disappoint. Celebrating ten years cancer free with my favorite trees and running buddy was perfect. This run made my heart so happy.

Huge fungus. Anybody know what kind?

Thursday: Run 6 miles, 53:42, 8:57/mi. 21 kitties.
Another run with Rachel. Ran easy and counted a ton of kitties. To compare, it was the same route as Tuesday's 6 miler. Late afternoon is always best for finding them.

Yoga: First day after a week off, my arm is feeling much better now. I worked on loosening up my hips and legs and could definitely feel it. Taking a break is a bad idea, haha.

Friday: Rest!
I hadn't planned to take two rest days, but I figured, why not? A recovery week should have as many rest days as I want, right?

I've been in a bread mood lately. Rest days almost always include some QT in the kitchen.

Saturday: Run 12.75 miles, including Arcata Bottoms 8 Mile Race. 1 kitty.
Race report coming up next!

Totals: 
Running: 41.25
Kitties: 48

Notes: This recovery week couldn't have been more perfectly timed. It was so nice to run those 40 miles in whatever configuration I wanted. I got in a little speed, a race, some trails, and a bunch of relaxing miles with Matt and Rachel. The next week is half taper: two speed workouts, some easy miles, and then a trip to the mountains!

Wait..... How is it almost Thanksgiving already?

Looking For My Mental Strength

Training for a late fall marathon has always been a challenge for me. The days get shorter and SAD sets in, the rain returns, and my allergies wreak havoc in October forcing me to relearn once again where the line between just enough training and too much lies. Spring training is always easier, but I've always managed to find the enthusiasm to keep going in the fall.

Refreshing (and wet run) with the women's group.

This time is different. I've run plenty of miles, hit my paces on almost all my speed workouts and yet, I don't feel that same momentum mentally. My legs are on board, but my head is not. Is it because I'm losing the desire to train hard for two marathons a year and need to take a break? Or is it because Boston was such a highlight in my marathon racing that I'm just as excited as all the others but by comparison it's still less than this spring? I don't know.

What I do know is that my mental game is not as strong as this spring. Maybe this week, the final before the taper, will provide the boost I'm looking for, but it might not. What I'm struggling to decide is whether to keep my sub-3:30 goal (PR is 3:30:26), telling myself to give it one last shot before taking an marathoning break, or to run CIM for fun. The next three weeks are sure to provide some clarity and I trust that, on race day, my heart will tell me what to do.

Any insight? Personal experience? What do you do to build mental strength?

On Strength: A Decade of Survivorship

Nineteen sets of scans, blood tests, x-rays and doctor visits later and we've finally made it to ten years. We've been cancer-free for an entire decade. I want to re-type that sentence in capital letters and tell everyone I pass on the street. One never knows if they'll make it here until the day finally arrives and I have to say, it's pretty darn awesome that we've had a full decade between us and cancer.

This post is one I always put great thought into each year. Even though active treatment concluded long ago, I'm still processing the experiences, feelings, and effects of the most pivotal year of my entire life.  I so desperately wanted to rebuild what I had that I didn't really have the time (or want to take the time) to think about it. Two days after I was given clearance from my doctors, I packed my bags and moved back to school with my friends. Between followup appointments, I resumed classes in January, ran some, then studied abroad that summer. For me, jumping back into a normal life was the right decision but it limited the time spent on self-reflection.

My first half marathon after cancer, Route 66 in Tulsa, OK the following November, netted me a new PR.

This yearly anniversary post, which if I'm honest, begins to take shape sometime in October, has forced me to think about that time in small, manageable pieces. Most of my friends know the impersonal details of my treatments, but beyond that, I don't talk about it much, even with those closest to me.

Memories of 2005 blur together as they are pushed further into the past, yet an overwhelming theme remained: weakness. Those lingering vivid moments were near the end of treatment. Hopelessness, despair, and such overwhelming physical exhaustion so heavily clouded those memories that I barely recognized that girl who was supposedly me. Instead of completing all fourteen rounds of chemotherapy, I managed just thirteen. For years, I had always considered this my weakest moment: the one where I quit just before the finish line.

St. Patrick's Day in the hospital. Yay. All I remember is puking my guts out for three days straight.

What I realized this year is that moment was one of my strongest. When I went in for my thirteenth round of inpatient treatment, I told my doctors that it would be my last. I stood by the decision to do what was right for me, even though I knew a relapse was almost certainly a death sentence. Treatment was killing me already, I reasoned. Thankfully, I never had to regret my decision. When I look at the pictures from that year, through that ghostly pale skin and hollow, sunken eyes, I now see strength and determination.

Halloween party after my 13th round of chemo, but before the final scans.

That determined spark has never dimmed. Although I continue to have many challenges, I find ways to adapt and grow. My arm still fatigues too quickly, I can't play the piano like I used to, and I still open jars by holding them between my feet because my left hand isn't strong enough.

What started as a way to laugh off my weaknesses, has grown into relating to my left arm as something separate of myself, over which I can't control. Left Arm is sassy and stubborn, much like the girl I was during treatments. Left Arm fights everyday to keep up, yet remains playful and impish:

When Left Hand cramps up at the piano: "Okay fine, we're done. You know, you never did like Chopin before either." (On a side note: Muscle memory is AMAZING. I can't really teach myself new songs without a ton of work and staring at the keys, but I can still tap out all the notes to Chopin's Nocturne in Eb, a performance that earned me a trip to the state solo/ensemble festival in high school, and it doesn't sound horrible.)

My wrist is missing some muscles so it always looks a little like this, but this is left arm's "Whew, I'm tired" expression.

When I forget to cover Left Arm while driving in the summertime: "You're such a diva. Yeah yeah, let's find you a sleeve to wear so you don't get burned."

If you've looked closely at each of my race photos, I've always got a thumbs up going on in my left hand because my thumb doesn't bend well. Left Arm really loves running, probably because it doesn't have to do much of the work:

Left Thumb says, "Yay!! 5Ks are fun!" Face disagrees.

I'm running this race again on Saturday. Left Thumb likes 8 mile races too, it seems.

Happy Ten Years, Left Arm! I'm glad we're both still here!  *high five*

Last Week in Training: Nov. 1-7

Fall is finally here! While most parts of the northern hemisphere turn vibrant golden hues and then brown, it's the opposite here. After the typical dry summer, the rainy season returns and the whole world comes alive again. My lawn is green, the trees become mossy again, and all the dust and debris is washed away. And after a difficult fall allergy season, I'm optimistic that my suffering is coming to an end, for a few months at least.

Sunday: Run 8 miles easy, not timed. 22 kitties.
Very easy run the day after another 20 miler. My legs were unusually stiff. Pretty solid kitty count.

I don't have any photos from the run, so here's a Zoey. Adorable and sweet, as usual.

Strength: Core, legs.
I added in a few new obliques moves. Legs were as usual.

Yoga: 30 minutes.
Gentle yoga to undo the rest of the stiffness. It really helped to run first.

Monday: Rest!
The chicks are finally old enough to venture out of the coop and into the yard. I had to coax them out with their food dish the first day, but now they're excited for the moment I let them outside to dig for bugs.

The hens aren't happy that the chicks get to take over THEIR yard.

Getting some adult feathers in.

Tuesday: 9.75 miles, 10x0.5 mi. (Goal: 3:25-3:30)
Since I run on a quarter mile track (each lap is 402m rather than 400m), this was a slightly longer version of the classic Yasso 800m workout. My original plan was to run 5x1 mile repeats, but my asthma is triggered most often on windy days and today is very breezy (15-20mph, 25mph gusts), I decided to go with the shorter repeats to prevent any problems. Volume-wise, 10x0.5mi is the same as 5x1mi. so it served its training purpose.

The first few repeats were a little bit tough, but as my body warmed up, I fell into a rhythm and the rest were really strong. I was working hard, but it was definitely within a sustainable zone, and I ended the workout feeling like I could do a few more. That’s pretty cool.

Strength: Core, legs, shoulders.
This routine was the same as Sunday's, except I've added some shoulder work. Since my left arm is so limited, it's hard to find things that don't stress it out. One move I really like is adding weights to my upper arms and running in place in slow motion. It really helps with my running form and giving my arms a little more power.

Wednesday: Bike 10 miles at Matt’s marathon pace. 

My job: take a ridiculous amount of selfies and photos of him, periodically hand him a water bottle, and then spend the last mile (when he’s obviously most tired) telling him my legs are soooo sore from riding my bike at 10mph. hehe.

Run 9 miles with Rachel. 1:19:36, 8:49/mi. 23 kitties.
 Easy run felt easy but was probably a touch on the fast side. Some days, my body drags the whole way, others it feels light and springy. Today was the later. All my evening runs lately have ended with a gorgeous sunset, I need to bring my camera with me!

Thursday: Run 9 miles, 1:11:03, 7:57/mi. Goal: 8@ 7:49/mi. 4 kitties.

I think I’m finally over whatever mystery bug I had last week that was sapping all my energy and playing havoc with my workouts. It was great that there was no wind today too. This run was a touch too fast, so I’ll be working on slowing it down a little next time. Third building week in a row and I’m holding together pretty nicely.

Friday:  Run 8 miles, 1:11:49, 8:58/mi, 5 kitties.
Matt and I ran with the home schooled boys for the first three miles, where they took me out way too fast, then we did five more by ourselves. The second half of the run dragged on FOR-EVER. I'm sure it was because we went out too fast the first three miles, but ouch, it had me nervous for the 20 miler.

Saturday: Run 20 miles, 2:57:20, 8:52/mi. 4 kitties.

Shollenberger Park, Petaluma.

Hawk!

Buddy shot.

Matt, Rachel, and I took an impromptu trip to Petaluma to run long and hang with Brandon, Matt’s favorite running buddy who moved four hours away from us in September. It was fun to catch up and check out his favorite running spots. I had a minor energy crash at mile 10 and was grumpy until mile 13 when the Shot Bloks finally kicked in. It was a beautiful fall day and a fun visit. Eight hours in the car in 24 hours is kind of a lot, but I enjoyed the change of running venue.

Totals:
Miles: 63.75
Kitties: 58

Notes: Very solid week of training. I'm feeling much better, whatever virus must be gone. I'm pretty proud of the fact I survived three building weeks (and 20 milers) in a row. It's always surprising how durable my body is when I take care of it.

I only managed one date with my yoga mat this week. I hit my left forearm on something on Tuesday and it took almost all week for the pain to finally calm down. It hurt like crazy the day I did it, but now I don't even remember what I ran into. Isn't that how it always goes? Matt says I should use a marker and circle each spot I bump and write what I did so I can remember when a bruise appears.

Next week is a recovery week and I'm looking forward to that!