Back at it...

After having candy and coffee for breakfast, pizza for lunch and movie popcorn for dinner on Friday, I hit my threshold of 20 days of no workouts. After Leadville, I didn't have any formal plans of getting back into a workout routine, I knew it would happen all on its own. I purposely did not commit myself to any events after Leadville, I didn't want to feel 'forced' by my own guilt to run. In the last month of training leading up to Leadville my runs were dragging and it felt like a 'need to do' and 'grit and bear it' vs a 'want to do' and a welcome 'escape from reality.'

I still haven't formally committed to any future events but I would like to finish the year up with a few more longer trail events. For now it's just a wait and see how things fall into place before making any commitments.

As far as my training goes, after Leadville I came to the realization that I need to approach my next training cycle much differently than I did leading up to Leadville. After finishing 51 miles I felt I still had more in me to keep going. So I have the endurance part down, just not the speed, as getting my wristband cut at 51 miles demonstrates. But for now I'm just running to run, no heartrate monitor, no concern for pace, just back to the basics for a few weeks.

And yes I know, I still owe 1/2 of a race report, it's coming...maybe this week.

Shadow of the Giants 50k (6/2/12)

 

I know, late again on the race report, and trying to catch up. Last year Shadow of the Giants 50k was my first ultra and this year I was super excited to share it with my dad and convert him to an ultramarathoner.

The race is in Fish Camp, CA which is right outside Yosemite. So not only did we get to do a race together, we got to road trip and explore Yosemite as well.

Dad and I got up to Fish Camp around 5pm, the race headquarters is at an outdoor school, which reminds me of camp when I was little. We picked up our bibs, I went and said “Hi” to Big Baz and introduced him to my dad. Since I wanted my dad to have the “full experience” of the race, we were staying in the bunks at the camp…nothing posh here.  The hosted prerace dinner was lasagna, salad and rolls.

Dad and Race Director "Big Baz"

My favorite part of sleeping at the race start is you are literally 100 yards from the start so you can roll out of bed and stumble to the start, even before you are fully awake. I did give myself time to grab some coffee.

Apparently someone took a picture of me trying
 to go to bed early so I could get some sleep

At the start.

Dad and I gathered outside with all the other runners. My plan was to take it easy and start towards the back of the pack. We started with a 2.5 mile climb. After that there is an out and back, nice downhill on the way out and uphill and the way back. I left my dad at the top of the first climb and let my legs go on the downhill.  After the downhill we started climbing for another 5 miles. I was feeling really good and was right where I wanted to be. I continued to feel strong through mile 14. I was actually ahead of my goal pace and if things continued it looked like I was going to have a fantastic day.

Just before mile 15 was a very steep climb, probably less then a mile long. Not sure what happened but I lost it there, I was panting and couldn't catch my breath. After the climb there was 6 miles of decline and I had lost my running legs, this was an opportunity for me to gain some more time, but my legs just weren't turning over. People started passing me, a couple girls asked me if I was OK. My dad caught up to me right before mile 20. I rolled into the aid station took my pack off and sat down. This was not fun I felt terrible and had about 10 miles left to go.

Having a "moment"

Dad asked if I wanted to run together and I said "no" I was in a not so pretty place and didn't want to run with anyone, let alone run. I rested for 20 minutes or so. Drank a coke and ate an orange. Then grudgingly I got up to finish, what I thought could be a very miserable long 10 miles.

I thought to myself I don't want this to be any longer then it has to be, so I started running and I felt ok, so I kept running and I got my legs back! I was able to pick my pace back up and finish the rest of the actually running.

 I crossed the finish line, 10 minutes behind my Dad, who was surprised to see me already. I explained to him that after I refueled and rested, things came back around for me.

In retrospect I believe this was a great learning lesson for the future. When things go south it doesn't mean it's going to stay that way. I think what happened during this race needed to happen to me to give me prospective on whats going to happen at Leadville 100. Yes, I am going to have some difficult times physically and mentally. But that doesn't mean its going to continue throughout the rest of the race. And its OK to sit down and take some time to regroup and refuel and remotivate. Your day does not end because of one bad moment.

Enjoying the finish.

Sycamore Canyon 50k

I figured before I run my next 50k I best get my report from the last one out. Sycamore Canyon 50k is a part of the Pacific Coast Trail Run Series. I ran the Malibu Creek 25k earlier this year also part of the series. These are well organized, small trail races, with well stocked aid stations. I would definitely recommend their races and above all they are challenging.

As far as the 50k. Not much to report. A pretty uneventful run which is good, everything went smoothly for my 1st ultra of the year. The 50k started with the 18k and 30k, so it started out with a decent size pack, but quickly dispersed as the day progressed. There were only 15 runners that completed the 50k, so it was pretty much a day out on the trails by myself. I jumped spots with a couple of girls that were running the 30k but after that I was alone.

My heart rate monitor stopped working the 1st mile. Which in retrospect was not a bad thing. I've been running enough by heart rate, I knew where to keep my effort. I was feeling really well through miles 22 or so. I was looking to finish with a 13:30min/mile average pace. But as the later miles came on things slowed down. The last 6 miles I saw finally saw another runner ahead. We leap-frogged for about three miles I'd pass him on the uphill and he'd pass me on the downhills. About mile 27 we ran and chatted for a couple of miles which was a nice distraction for the last few miles. Then he went on ahead with about a mile left to go.

 I ended up finishing in 7:14:14, which averaged 14:07min/miles for 30.74 miles and 5200ft of elevation gain. Like I said earlier, I really had no issues, nutrition seemed to be right on, 100 calories every 30mins with coconut water to drink, which averaged about 230 calories/hr. Which is the sweet spot for me. They say, well I read somewhere that you have to consume some where around 8000 cal for leadville and that puts me about 1000cal short if I finish in 30hrs, so just a little more during the longer runs I guess, but I really couldn't consume more then 250cal/hr in a 50k

Looking back I wonder if I took it too easy during the 50k, nothing really hurt or bothered me too much. I wonder if I pushed a little harder in the first 20 miles if i could have made that 13:30min/mile. Overall I was happy with my finish and how I felt.

Hole in the shoe before 50k

After -not much bigger, I was hoping for something more drastic.

Next up is Shadow of the Giants 50k in oh 3 days!!! My Dad is running his first ultra which we're both super excited for the weekend. It was my first ultra last year and lots of fun. Last year the temps were in the 50s and it was rainy, this year it looks like temps in the 80s sunny and 0 chance of rain, my type of weather. The run is 33.95 miles with 5900ft of elevation. I'm really hoping for a PR this is my 4th 50k in 2 yrs all with similar elevation gain. If I can run 13min/mile or under I will be happy. One minute per mile then a couple of weeks ago that seems to be a stretch, but last year I ran a shortened version of this course, 29miles in  13:10min/miles Guess I'll be pushing it a little harder then a couple of weeks ago. Not sure what my strategy is going to be. We'll find out that day. Question is heart rate monitor or no heart rate monitor. It doesn't seem to work well with my new Nathan hydration vest, there seems to be some friction that gives erroneous readings after a while.

Stay tuned!

Exploring the PCT

Sunday I decided to do more exploring of the PCT. I had to get a 14miler in and knew that after running 20miles yesterday and this route starting at 5500ft and getting up to 7100ft, would be more of a hike then a run. In the end it was about 50/50, my heart rate wasn't horribly elevated as I had expected it too be so I was able to get a decent amount of running in. But I was much quicker to walk once I got above the 153 bpm range. I would say I held my own until about mile 9 and then things were more difficult. First I got really tired, then the last 4 miles were mainly steep rocky downhill and it was hurting my toes. At one point I stubbed my toe on a rock and almost face planted into a small pine tree/bush, somehow I was able to catch myself and stay on two feet...I was quite amazed by the recovery because I was running downhill and seemed to launch myself several yards ahead. I thought to myself "Wow, I must be getting more agile on my feet because I am not a graceful person." Even though I'm sure I didn't look graceful at the moment.

I was able to get up to 7112 feet of elevation on this run which is the highest this year to date. Didn't seem to struggle much with the elevation, so next stop 8000ft and going. Staying local to Southern California the highest I'm going to get is 10,000ft. I'm hoping that spending the weekends in the mountains running and hiking will help with my elevation training. In June, I will be able to get to 12,000 ft in the training camp. And I will also be running the 50 in Leadville. Then I will spend the whole month of August leading up to Leadville in the Rockies.

Anyways, back to the run. This was by far the most beautiful run I have done so far. Breathtaking views. Big beautiful boulders.Once I got up higher running through the pines reminded me of the woods back home. I thought yesterdays run was serenity, this was that 10x that. There were so many backpackers on the PCT to. Some solo, some in pairs, and others in groups. It had me dreaming on hiking the PCT from Mexico to the Canada one day. I had to laugh at one guys reaction when I ran by him on my way back, "What are you doing?" Like I'm crazy or something ;) If he would asked I would have said I was and loving every moment of it.

I even saw a big (well maybe medium size) snake and didn't even freak out, I even got the courage to run by it once I realized it wasn't a rattler, it slithered by in front of me as I approached it. It looked like a very nice snake. Very proud of myself.

Run/hike stats:

Starting/Lowest Elevation: 5500ft

Highest Elevation: 7112ft

Elevation Gain in 1st 2 miles: something around 1300ft

Total miles: 14 (i did laps around the car to make it exact, since I still had it left in me)

Total Elevation gain: 4150

Calories: 800 (600 in bars of various brands and 200 in coconut water)

Average mile: 18:57min/mile (including stops)

Average Heart Rate: 143

The trailhead is outside Temecula, I took Ceder Springs 2 miles up and east and then headed north on the PCT

Hoping to see some bighorn sheep but no luck

On the way up

What a view!!!!

An example of the rock formations

Pay attention to the next 3 pictures, I redid this one because I'm hidden behind the brush.

Semihidden

Much better. 

Serenity

How cool is this rock.

Long Run 5/5/12

After a roller coaster of the past week, I was very much looking forward to getting out to the trails for some much needed peace and serenity with nature.

I tried a new section of the PCT, from Cibbets Flat Campgrond and headed north for 10 miles up towards Mt Laguna for 20 mile round trip.

Lots of backpackers and hikers along this part of the trail today.


Run stats:
miles: 20
time: 5:23 (total time including stops) (avg 16:10 min/miles)
avg HR: 157
elevation: 2950
calories burnt: 3368
calories: 1365 (500 cal of cliff blocks, 200 cal blueberry pure bar,  300 cal of raw almond, 365 cal O.N.E. guava flavored coconut water) ***this was perfect***
fluid: 1L water, 1.5L coconut water
wildlife: nothing noteworthy :(

My IT band around my left hip started nagging a bit about 1/2 way through the run. Other then that body's doing great

Big Weekend: Success!!!

After my 20 mile run on Saturday, I ran a the Foxy Roxy 1/2 marathon on Sunday with some friends from work. It was a fun way to get back to back longer runs in a weekend. Once again, I was training by heart rate and not actually going for time. I finished in about 2:17, 10:30min/mile which I was quite happy with after the long run the day before.

Congratulations to Christina, finishing her 1st 1/2 marathon ever, I'm sure there will be many more to come!!!

Christina and I post race.

Myself, Laura, Mark, Lisa and Christina

Cheers to a fabulous run with fabulous friends.

Week in Review (3/19-3/25)

Miles: 40
Runs: 5
Yoga: 1 (yeah, finally made it back last night)

Overall I'm happy with this past week. Running is right on track and I feel like I'm falling back into a routine with my new schedule.

Goals for next week: to continue to build weekly running volume and maintain 5 runs/week. More yoga (even 2 classes is better than one) Focus on getting adequate rest. My resting heartrate was elevated Sunday morning and I had a difficult time keeping it within targeted zone on Sundays run, I took the rest of the day to relax and not do anything too physical. I also was able to get about 10hrs sleep last night. My resting heartrate this morning was down within 2 bpm of my normal. So I really want to focus on 8 hrs of quality sleep at night. As well as back off immediately if resting heartrate is elevated to prevent exhaustion, injury, and overtraining.

Treadmill Tuesday (3/20)

Back on the treadmill...so I did 7 miles total, 60min at 12% incline. I've been trying a little experiment with my training...(more about that later) but today was a slow day on the treadmill. I've been training by heart rate so today my 12% incline was putting me at an average between 2.9-3.1 mph. I TOLD YOU IT WAS SLOW. The rest was running slower then usual too, between 10:30-11:00 min mile. I don't like slow. That's me being impatient. But lets be realistic, I'm not a fast runner, just average, so why not change things up a little. It just scares me to go slow...with a 100 miles in front of me...I'm afraid I'm going to run out of time. :)