Rogue River Half Marathon Race Report

Race morning begins earlier than anticipated, as it frequently does. This time it isn't nerves keeping me awake, but the gentle tapping of footsteps on my pillow. It isn't until the wet nose brushes against my cheek that I realize it is my little Zoey cat, eager for me to share my sleeping bag.  I pull up the covers and am surprised to feel her body wriggle in next to mine. After circling for a few moments, she curls into a ball and falls asleep. Zoey has never let me tuck her under my blanket, so I know the yurt must be pretty chilly for her to want to go against her better judgment and climb into bed with me.  Before I know it, the alarm goes off and another race day dawns.

Matt brews coffee while Rachel and I snack quietly on our breakfasts. Soon it's time to make our way to the race. Since our home for the night, a state park yurt, is located just feet from the race course, we don't have to drive far to get there. We pick up our packets, hit the bathroom, do a quick warmup, and find our place in line.

I reach down to my feet for a final stretch and prepare myself for the tough race ahead. After several weeks of solid speed workouts, I know I'm in shape for something between a course PR (1:40:30) and an actual PR (1:39:04) or maybe even a sub-1:39 if I'm feeling really good.

Rachel and I plan to stick together until the halfway turnaround of this out-and-back course. Our first mile is a little too fast, so I focus on keeping my pace within a range that is more sustainable, even if that means ignoring that egotistical voice in my head that refuses to let anyone pass me.

Mile 1: 7:21

Mile 2: 7:31

Mile 3: 7:33

Mile 2, two days before the race. Arriving a few days early to let my allergies calm down was the best decision ever.

As the aid station just before mile 4 comes into view, I tell Rachel that I'd like to stop for water and that she should go along ahead. "I don't think I have a PR in me today, I'm going to be slowing down a little, you don't have to wait up." I see her pull away as I grab my cup of water. I choke on my first sip (plastic cup throws off my usual technique, haha) and gag so intensely that I can feel my Lucky Charms making a comeback. I spit out the water and try again with the next sip. I'm able to get a tiny bit of water down and then refocus as I zero in on the swooshing in Rachel's ponytail. Surprised that I'm staying with her, only ten seconds behind, I try to maintain contact.

Mile 4: 7:48 (water stop + gag, sputter)

Mile 5: 7:31

Mile 6: 7:34

Mile 4. Taken a day after the race.

The course ebbs and flows with gentle inclines and descents as we pass fields of longhorn cattle, crowing roosters, and dormant vineyards. The sun makes a brief appearance and I tilt my head to the sky, smiling while the rays warm my cheeks. Nothing beats running on a nice day. Rachel and I both cheer when Matt comes by, cruising along all alone on his way to third place, not a single person for several minutes before and after him. Poor guy, it is so hard to race well when you're all alone.

 

Mile 5. Taken a day after the race.

I'm still moments behind Rachel when she makes the turn-around. She calls out over her shoulder as I round the cone, "Get up here! I need you right now!" Little does she know that I've been trying to do just that for the last few miles. 

While I'm squeezing the gel from my Gu and chasing it with a water, a woman passes me. I drop my cup and dash off behind her. She's running strong and consistent and by mile 8, I can tell that she's providing just the motivation I need to keep pushing myself.

Mile 7: 7:41 (water stop, much more successful this time)

Mile 8: 7:40

She appears to know everyone and cheers them on as we cross paths with the runners behind us in the pack. As I watch everyone smile and wave at my pace buddy, I'm reminded why I love running this race: this running club reminds me so much of my own. In what is often thought of a lonely, solitary sport, small races like these are full of wonderful, supportive people that transform it into a team sport. We want our competitors to do well, whatever that is, even if that means they beat us sometimes. Large races never hold this same charm, which explains why I seek out these smaller running club events rather than cold, impersonal corporate ones. For on each race day I attend in the Rogue Valley, I become a welcomed member of the Southern Oregon Runner community.

Mile 9: 7:38

I look over my shoulder and notice that nobody is immediately behind me. I have to stay with my buddy. Luckily for me, her pace ebbs and flows much like mine does so while I catch up to her on the uphills, she pounds the downhills and is pushing me about as hard as I can go with another 5K left. Just stay with her, I coach myself, if she slows down a little, you can too.

Mile 10: 7:43 (water stop again)

Mile 10, taken two days before the race.

I spot Rachel up ahead. On the way out, we came down a small hill and both commented that it wouldn't be fun on the return trip. Here we are, approaching the same hill now and I watch as her stride slows to a walk. She's massaging her leg and I know her injury is bothering her. As I pass, she calls out "KILL IT, KAREN!!" I try to encourage her, "Walk this hill and then catch up. You've got more leg speed than I do." 

Mile 11: 7:38

As I approach the mile 12 aid station, I debate whether or not to stop for a drink. I'm just 1.5 miles from the finish line. Am I really thirsty? I glance down at my watch, thinking about how a nice leisurely aid station stop at mile 25 of CIM probably cost me my sub-3:30. You're not thirsty, Karen. What if a stop here means the difference between running sub-1:40 or not? Are you really willing to risk it? You already know you're close.... That internal dialogue continues for far too long, but as I pass the aid station, I feel an instant pang of regret. Let's hope I didn't need that water after all.

Mile 12: 7:32

The final mile of this race is always the slowest and I steel myself for the roller coaster ride up ahead. None of the hills are big, but they twist and turn in a way that quickly erodes my momentum. Every step is a struggle. Here is where I'm most grateful for my race buddy. My eyes move back and forth from staring at her green, blue, and white Sauconys to tracing the river up ahead, searching for the bridge just before the finish line. After what seems like an eternity, the light catches the steel frame and I see that sparkle. Almost there. The last half a mile passes in a blur of fatigue, heavy legs, and cranky lungs.

Mile 13: 7:50

I crest the top of the bridge and launch into a kick. Since it is downhill from here, I accelerate with ease and it doesn't take long for me to reach the finish line. A smile spreads across my face as I spot the finish clock.

Mile 13-finish: 0:41 (6:37/mi.)

I guess it's a good thing I didn't stop for water at mile 12, huh? 

1:39:52

7:37/mi.

 

I gather myself as I make my way through the finish area. I'm handed a medal and personally congratulated by name. Just as I start to wonder if I know this unfamiliar face, I realize she's reading everyone's names from our chip results on her phone. What a fun personal touch. 

My pace buddy, Leann, disappears before I can thank her for her help, but several others behind me say they appreciated me being just ahead to have someone to chase, one of whom is the same guy (Paul) who finished just five seconds behind me both this and last year. Training for races might be a solo endeavor, but racing is always a team effort. I love that.

 

2015  (click to enlarge photo)

 

2016 (click to enlarge photo)

Matt had a solid race and was the third person across the finish line in 1:22:14. Rachel's grandma hip forced her to walk a bunch of the last mile and she finished in 1:41:27 with a very cranky piriformis muscle.

SRRC was well-represented. All three of us placed in our age groups.

Then we returned to the yurt to find Zoey right where we left her.

Thank you Southern Oregon Runners for another wonderful race. I will definitely try to come back again next year!

February Non-Training

After deciding to abandon my spring racing plans, I took a few weeks to regroup. I ran fast and slow when I felt like it and resisted the temptation to make a hasty decision and sign up for something else. Letting my mood dictate my running helped me make an honest assessment of where I was at and what my body was ready to tackle. Next weekend is my first real race of 2016 and I'm surprised that I'm feeling good about it. It was not that long ago that I was considering a long-term break from racing.

The first thing I did was reduce my running volume, specifically the long runs. When it comes to my allergies and asthma, less time spent running means less time with all that lovely mold outside. With that decreased workload came an increase in energy and I was able to push harder on the days that I wanted to run faster.  Each week included a little bit of everything: hills, trails, roads, progression runs, speed training, long runs on the road and trail. The following is what my training has been like the last few weeks.

February 1-7
Running miles: 50
Kitties: 54
plus a hike, a bike ride, four dates with my yoga mat, and an afternoon of jumping around and giving way too many high fives.

Highlights from the week:

THE SUNSHINE RETURNED! OH MY GOODNESS!

Sunny spot yoga is amazing. Thank you Zoey for sharing your precious sunshine with me.

Every year, there's a week or two in late January or early February when the clouds part and the sun reappears. Nobody knows why it happens, but it always manages to pull me from that intense January funk.

Fleener Creek Hike 
Instead of a complete rest day, Matt sneaked out before his afternoon shift and spent the morning hiking, doing cartwheels in the sand, and enjoying the beautiful day.

Top of the trail, overlooking the ocean.

Rock hopping.

Cartwheels are harder than they used to be. Old age must be setting in.

Progression Run: 6 progression, 1 cool down
This faster run was unexpected, as most of my progression workouts usually are. I start at my comfortable moderate pace, then once I realize I'm speeding as I warm up, I go with it for the last couple of miles. I love this kind of workout because it teaches me patience in pacing and is pretty low stress on my body since only one or two miles travel into a more difficult range. The surprise factor is fun too.

Half Marathon Pace: 6 miles, 5 @ 7:26/mi.
When I began thinking about what I wanted to do instead of the 50 Miler, I had the Rogue River Half in the back of my mind. I really enjoyed the race last year and didn't want to miss out this year, no matter what shape I was in. To help figure out where I was at, I began with a four mile run somewhere between half and marathon pace. After the first one went well, I decided to keep it closer to half pace. This was my second such workout and I was happy to note that it didn't feel like death. Somehow I almost ran negative splits. Sweet.

Long Run: 15 miles
Another sunny day. I must have forgotten how to run in the sunshine, because wow, 65F and sunny drained me a little bit at a time until I had nothing left. Rachel and I decided it was because Matt, our water boy, wasn't along to feed us at regular intervals. He went on a long run with the boys and when he returned home, he found us sunning on the driveway, begging for water.

Pretty Princesses request your assistance, s'il vous plait.

Trinidad to Clam Beach Run
Fueled on some double espresso mocha caramel thingy, Rachel and I spent the day on the beach being as obnoxious as possible at about 6 miles into the 8.5 mile race. My favorite thing was watching for the moment runners' faces lit up as the read our sign. I'm pretty sure this is more fun than actually racing.

In the process, a bunch of random strangers took my photo. This one managed to get back to me through a friend. He said he wanted to personally thank “Queen of HighFiveLand” for taking 8 seconds/mi. off of his overall pace. LOL. Made my day.

Mike D. photo credit.

Marlene A. photo credit.

February 7-13
Running miles: 50.5
Kitties: 59
plus a bunch of beach hikes, and two yoga sessions.

Highlights from the week:

Ft. Bragg Getaway
Matt's Sunday, Monday, Tuesday weekend happened to be sunny so we decided to head south along the coast instead of inland. In the past, I've managed to talk Matt out of trips to the Mendocino Coast because even when I'm driving and only going 20mph, it's still curvy enough to make me want to toss my cookies. In a moment of weakness, I said yes this time. Even I couldn't resist with a forecast of sunshine and 70 degrees on the coast. I was still nauseated the next morning so we did a few short hikes with a nap sandwiched in between.

Romantic sunset. Feel free to gag, it was almost too saccharine for me too.

Over the next few days, we did a bunch of hiking and exploring, concluding our trip with one perfect trail run (in a tank top and shorts!!!!) on the bluffs above the ocean. The day was so perfect that when I look at the photos, I still can't believe this was real life.

Umm...my town needs a trail system like this.

Who knew Ft. Bragg ever got sunny?!

Can you spot the tiny Karen in the photo?

My Valentine.

Run 6.5 miles, 1:16, 1,170 ft. gain: Wednesday Forest Beatdown
More climbing, more miles, and somehow this didn’t hurt quite as much as some of the previous Wednesday runs with the boys. The guys still smoke me as they fearlessly bomb the downhills, but I find I’m able to keep up with them on the climbs. Maybe I’m getting stronger after all.

Favorite quote: “Guys, don’t look now, but Karen is power hiking up this hill just as fast as we’re running it.” - Jeff.

Pączki/Ponczki Day
Along with several of Matt's coworkers, one of whom shares a similar Polish background to myself, we pulled a group together for an all-day baking session. It was so comforting to finally hear someone pronounce this little donut's name the way I've always known it (sounds like this).

Perfect.

A view of the whole process moving clockwise.

This Polish coworker is from the same very tightly-knit part of central Wisconsin as my family. We haven’t done enough digging yet to confirm, but at the very least, we know our families know each other, and there’s a good possibility we’re actually related. Super small world.

Run 7 miles, 6 @ 7:26/mi.
Speedwork with Rachel. Last year, she was faster than me, but now I’ve caught up. Right now, we’re almost perfectly matched. It’s comforting to have a buddy who’s feeling the pace just as much as I am, who is just as excited for the end to come, and who takes turns pushing the pace with me.
This pace certainly wasn’t easy, but it felt manageable. Right now the line between comfort and agony rests at about 7:24/mi and both of us could feel when the pace dipped into the low 7:20s.

Ran another Garmin PR today and this one didn't make me giggle like the 55 minute 10K it congratulated me on last week. My official 10K PR is 47:13. Even with the difference between a Garmin and a certified course, had I run a race today, I would have had a PR. That’s pretty darn awesome.

Notes: Can I just say I'm surprised that the last two weeks have come together as well as they have? Maybe it's the recent dry weather, or maybe it's the playful freedom that comes without planning to not have a plan, but it's working. I'm enjoying the variety of alternating road and long trail runs, throwing in some harder workouts, and am excited to see how it will turn out on race day.

Zoey: Traveling Cat

Over the course of the last year, I've used this blog to chronicle some of my feelings and experiences regarding the health of my furry BFF. From her mysterious weight loss and diagnosis to how her battle with cancer has helped me process thoughts on my own cancer history, I'd like to take a moment to discuss a lighter topic that several people have asked about recently in regards to our little family of three: Traveling with a cat.

Davis, California.

One memory of my childhood was the day we took the family cat, Whiskers, to the vet for her yearly checkup and shots. On the way home, we pulled up to use the credit union drive through window. Whiskers peered out from my lap as my brother, sister, and I begged our mom to ask the teller for a kitty treat. The jar of dog biscuits was in full view for us to see through the glass and we thought that, of course, they'd have cat treats too. Nope. The teller had never encountered a kitty at the drive-up window before that day.

I'm all packed, Karen! Let's go!

While I admit that traveling with a cat isn't common, sometimes it's a necessity. Zoey joined our family shortly after Matt and I married eight years ago. At the time, we lived in one of the suburbs of Oklahoma City. A few months later, Matt was laid off from his job and we moved north to Alaska. It was a five day drive to Seattle and then we flew to Fairbanks from there. One value that I learned being raised with Whiskers is that when I adopt a pet, she becomes part of the family. That means she gets regular checkups, vaccinations, and of course, hops in the car with us when we move across the country.

Day 5 of Zoey's first move, somewhere outside of Sacramento.

Now I know better than to claim I'm an expert on traveling with cats. We all know that they're complex, often unpredictable creatures who change their mind at random: "I love this toy!!!" to "WTF is that? Why is it in my face right now?" I'm also convinced that I have the most chill, peaceful kitty in the whole world. When we adopted her, she was the cat who barely lifted her head when we visited the rescue, looking mildly annoyed at us for interrupting her nap.

It looks a little like this.

Obviously, the following information is anecdotal and may only work for Zoey, but it may give you some ideas if you're thinking of traveling with your cat for fun or because you decide to drag your poor unsuspecting friend up to Alaska with you. A letter from Zoey during our second move, from Alaska to California, can be found here.

Start small.

When we first learned that we were moving, I took Zoey on a lot of local trips with me. She ran errands once a week for a month, then Matt and I took her on an hour drive into the city with us. This is how you learn your individual travel styles. She peed once and puked another. Some cats meow the whole time (not Zoey, thank God!) and it's better to learn this in a short trip across town than on a summertime tour of your favorite national parks.

Sometimes she likes to snuggle, but mostly she stays in the carrier.

Pack things that smell like home.

This includes a favorite blanket or bed, some toys, and the scratching post. I've often wondered whether bringing the bulky post is necessary, but then I find she uses it each time so it's worth it. It's better than her using the couch in our hotel room for her daily manicure.


Withhold food the morning we're going somewhere.

It's not punishment, it's so my sweet kitty doesn't toss her cookies all over the place or have to bathe in excrement until I reach the destination. But it's always good to be prepared for this type of accident so I bring some towels and wipes and hope I don't need them.


Limit travel time.

Meaning: get there as soon as possible. I think of the ticking clock on my kitty's bladder. If I do end up having to be on the road more than four or five hours at once, I offer up the litter box. When we moved, we did this when we stopped for lunch in the afternoon.

Camouflage kitty. Whitehorse, Yukon.

When we arrive, we set up her things and leave her to explore. After I learn how she reacts the first day, I try to establish a routine based off of that.

Zoey spends about an hour sniffing the room before settling down. She hits the litter box, grabs a nibble or two, and then tries to make up the snooze time she missed while being thrown around inside the carrier all day. Since she's not the type to get scared and meow a lot, it's okay leaving her in the room to unwind and nap. Some hotels insist we keep her in the carrier the whole time, but since she doesn't shed excessively or climb draperies, we tend to smile and nod our way through that part of check-in.

Give kitty extra love.

I take advantage of the close quarters and give Zoey a little extra attention. Besides, she's in a new place and it's scary. She's allowed in the bed with me (we keep the door closed at night at home), she gets brushed more frequently, and we spend a lot of our evenings snuggled up together. If Zoey is really lucky, our room has two beds. She really, really loves having her own queen size bed.

Queen Zoey

Right now, Zoey is at the point where we could leave her alone at home again. Her eating and weight have stabilized, but since she's so easygoing, I don't mind bringing her along. I don't have to worry about her while I'm away. Honestly, the biggest hassle I've encountered is finding a place that accepts pets. Zoey's next trip will be a few days at a state park yurt in southern Oregon, I'm excited to see how she reacts to it.

Have you traveled with your cat? Care to share a success or horror story?

January: Highlights and Numbers

Hey there! Remember me? While I was stuck under a metaphorical and literal rain cloud, January has come and gone. It rained and rained. My allergies flared up my asthma. It was a terrible time to begin another training cycle, let alone one further into uncharted ultramarathon country.

It looked a bit like this, both outside and inside my head.

As my motivation and energy to train hard dwindled to the point of surrender, those same clouds parted and the sunshine came. Figures.

Oh sunshine!! Be my lover!!!

This is just how it has gone every other time I've made the decision that we need to relocate: I start to feel better. This time, I'm going to try and remember the other eleven months of suffering and ignore this brief period of sunshine. As for my training, I still managed to get in a solid amount of activity and enjoyable moments.

The Numbers
Running: 209.75 miles, 25 days.
including time on the trail: 92.75 miles, 8 days.
Yoga: 9h25m, 12 days.
Race: 1, Patrick's Point 5K.
Kitties: 130.
Strength: 5 days.

When I added it all up, I was surprised my mileage was that high. I'd like to keep in the 50mpw range so that number should increase slightly. Quality time with my mat was good, I'm in a wonderful place right now with that. I hope to share more about that soon. 

Special Moments
Sterling Mine Ditch Trail, Jacksonville: In the middle of all of those rainy days, I had one perfect mountain day that almost made me forget all of my troubles. The Subaru did most of the climbing to the trailhead and I enjoyed one very flat 10 miler, leaving a trail of mountain-lust drool in my wake.

Ruby Sue the Subaru’s first snowy adventure: We took her up a very sketchy unplowed mountain road and she got to try on her new chains. Instead of our original plan, a mountain summit, we decided to snowshoe at a lower elevation and it was far less exciting.

Zoey, the Wandering Kitty: I'm not sure she enjoys these trips together as much as I do, but I love having my little family unit together.

Travel buddy snuggles

Pit stop to meet some tall trees. Zoey probably spotted one of those mountain lions I hear about but never see myself.

We've got a routine down and she adjusts pretty well once we get settled. This time, we made the mistake of not getting an extra queen bed for her and she spent the whole weekend fighting me for the coveted spot next to Matt.

Couple's Spa Day: Matt's Achilles' tendon was bothering him. My immune system was angry and made my whole body angry. When we booked our trip to Medford, we decided to sandwich a spa retreat night into our running itinerary. We got rubs (Matt's first and he couldn't stop raving about it) and then an evening with champagne, chocolates, and private use of the sauna and steam rooms. I was surprised by how fun it was to get pampered like this. Alternating moist and dry saunas helped clean out my sinuses, too.

Do you think my health insurance would cover the bill?

Trail runs with friends: If there's one thing I did right this month, it was spending a lot of time with my trail friends. Between Wednesday Forest Beatdown (yes, I've officially named them) runs with the boys that make my legs shake by the end of them and even hillier and longer days with the girls, I love every minute I'm sharing running with others.

Mile 1: 500 ft. of death. And the boys don't let me walk.

You know your run is hilly enough when the topo map looks like a crumpled up piece of paper.

Headwaters with Lanore and Matt

A sunny Grasshopper day with Dave, Jeff, and Matt

And more Grasshopper with Rachel, which was pretty much the opposite in terms of views.

The first question Matt asked after I decided to skip AR was "What do you want to do instead?" It has been a week since then and I still don't have an answer. For now, I'm enjoying running when I want and how much I want and am not ready to give that up just yet.

For as noncommittal as that sounds, I still have a plan to keep my fitness up, running enough miles and just enough speed to not completely break and humiliate myself should I decide to race somewhere amid all the question marks floating in my head.

Onward to February!