Cougar in the snow...

I got to join Chris and Tracy this morning for a short 7 mile run at Cougar. I've been rehabbing a sore posterior tibialis (result of protecting the opposite hip) and got the full go ahead from PT to start running - 3 min on 2 min off. I had already gotten in a couple of trail runs before that 'go ahead' while we figured this thing out and I've been working hard on my core strength and balance issues. So, with Tracy being slightly injured (knee) and in taper for next weekend, and Chris recovering from a longer run last weekend, I figured I could keep up. Or at least they wouldn't have to wait for me too long at the junctions.

Snow was predicted and we drove through some decent rain to get to Sky Country, but when we got up higher near the trailhead, all was dry, but cold. We set out towards the north side and soon the precipitation started, in the form of ice. I was having a blast running through it and really enjoying the moment! As we looped around and started heading south, the snow was really coming down. The plan was to head to Shy Bear Pass and decide whether to turn back or continue with a loop along Deceiver and then back up to Shy Bear, and home via Fred's Railroad and Old Man Trail. We were all feeling good and I was focusing on good form - landing under my center of gravity, listening to my glute to tell me if I was overstriding (great post by Rooster on this), and eating when I needed to. The climb back up to Shy Bear was a little challenging on my tight gastrocnemius and soleus, but I managed to grind it out. I walked when I needed to and overall I stayed ahead of or with the gang. It was fun to "break trail" on freshly fallen snow! Plus I could check my footprints to see what I needed to shore up, as in the Sandpit Exercise.

We got back to the car and a winter wonderland in about 2 hours. I love that Sky Country isn't a popular destination and there were only three or four cars there, including Tracy's. I took some photos with my cell phone to record the snow and then we were off to Starbuck's where I "discovered" they don't have short drinks. I ordered a double split shot dry cappuccino, and they wanted to know what size. How do you make a "grande" cappuccino without turning it into a latte??? As you can tell, I don't frequent Charbucks much but after a run like today, it really hit the spot. It's a good day - I hear the snow is headed our way. Bring it on!


Sky Country - this all happened while we were out running!


Tracy lovin' the snow!


Chris is done running and wants a hot drink!

Spa Day, Snow Day

Spa Day....

Friday was crazy busy even though it's supposed to be my day off. It started with a 7:15 am Kinesis workout at 5 Focus. We worked on core strength and endurance. And man did I work!! I knew I was gonna be feelin' it later but it was good! I needed something like that to kick my butt into action and get the day going! The only downside was my trainer was up in arms about the state of the Democratic party and how Hilary should be nominated and how mean and nasty the Obama people were (news to me) and blah blah blah. I saw shirts for sale at the Ballard Farmers Market today that had a drawing of Barak Obama on them and the words "Come Together". I thought about buying and wearing one to my next session, but I was afraid she'd really work my butt off. Don't you just love politics?

After the workout, I headed back home for a quick breather and something to eat and then headed up to Capitol Hill for a Mayan Abdominal massage. I have been having tightness in my right side of the hip, on the abdomen near where one of the incisions was. I've always had trouble on that side with a kinked up psoas muscle, probably stemming from my scoliosis. When Laura has been stretching me, a lot of times my pelvis is torqued and it's possible that scarring is contributing to that. She recommended a therapist, Megan, who specializes in abdominal massage. Most of Megan's clients are dealing with fertility problems but she also deals with other problems of the pelvic area. So I thought I'd give it a shot and go for a free intro session.

We started off with an intake, and while my feet soaked in a warm herbal foot bath, I drank the most amazing herbal tea I've ever had! She blends it herself - she should sell it but she doesn't have time. Anyway, after that, I got prepped and on the table and she went to work on my back first. She managed to get it in line fairly fast (I look like I have two backs - a small and a large side) - her approach was to work on my tailbone. It was a bit painful at first but then it settled down nicely. After some great massage, in which I fantasized about peanut butter and jelly tortilla wraps (yeah, that tea was workin' good!), I flipped over and she worked the front. She was able to locate the troubled spots and work them down to a quiet roar. The whole massage was a little under two hours and I felt deeply relaxed. I have at least two, maybe three more sessions, and we'll see how my body responds to it. I wish I could have gone home and continued the relaxation but I had a client at 1 so I had to hurry home and make that PBJ wrap. It went well with a cold glass of soy milk. Yum!

I met my client at Greenlake and our lesson was in and out of the CC and in and out of the hail and rain. We had a good time and afterwards we went to the Derby Salon to get pedicures. She had mentioned she had an appointment and I asked about the place. I don't usually get pedicures unless I really can't get the mud out of my toes myself. In the end, I decided to go too and got my toenails painted clear, but painted nonetheless. They look so pretty! And clean too! Just in time for me to run in mud and snow the next day!

Snow Day...

Saturday Tracy, Chris, and Laura S. and I went to Cougar for a very short and sweet run. We got there about 7:30 and there was a good dusting of snow on the ground. It was a nice winter scene, except it's spring!

Tres Amigos ready to run

We set out from the Sky Country trailhead and headed to the north end of the park. Along the way we saw skunk cabbage poking through the snow and a regular winter scene.

looks like we're gonna have a cold winter - or summer?

As we climbed higher it got snowier and soon snow was coming down like it was December or January instead of late April. Weird weather indeed. The run was over too soon and we were back at the car.

all done for now

The Seattle Running Company van was parked next to my car and I couldn't resist getting this photo taken by Laura S.

Look - we match!

Soon we were back in the city and off to our separate lives. I didn't feel the least spent which was good since next up is Capitol Peak 55K - or 51.6K since it got shortened this year.

Winter continued to happen and in the worst of it, some of my neighbors and I completed our little project, hanging buckets to hold crossing flags at 38th and Stone and 36th and Stone. Geoff took photos (I don't have them) and we all got a big feel-good out of it. Our first customer came at 38th, pushing a baby stroller, while we set up the ones at 36th. Very cool! Next time you are in our neighborhood and need to cross Stone Way, use a flag! Thanks to Bastyr Clinic and Morgan's Plumbing for donating money and goods!

Now - will spring please show up before it's summer! Geez!

Dumb Ass Indeed!

This morning Tracy, Ali, Shadow, and Tim met at Tiger Mtn to run at least one loop of the Tiger Dumb Ass run, which is to be held in two weeks. Holy moly! I'm renaming it Tiger Drag Ass. I guess I'm still a little tired from last Sunday's 20 miler, and my right side is a little touchy, so for me this seemed like a pretty tough run.

I picked up Tracy at her house - I was so glad for the company because there was light snow and ice on the road, and having her there somehow made me feel less nervous. We kept thinking about planning to turn around if the snow got any harder, and sort of planning an escape route. With no phone call (to cancel) from Ali, and Tracy not knowing Tim's number, we had accountability driving us there. Ali was waiting in the parking lot but no sign of Tim, so we dawdled and fiddled with packs and clothing. Finally as we were about to head out, we saw a car driving up the road - it was Tim. Other folks had the same idea, as the parking lot was pretty filled.

Tim came up and we got started. We headed in a few yards, and then hit the first junction, where we commenced climbing. We climbed and climbed for what I guess was about 3 miles, about 2000 feet, turning at several junctions. Good thing Tim was there - he knows Tiger pretty well. In fact, as we climbed higher, he commented that this was more of a climber's trail. How true! The going was fairly slow and tough, though I could feel the work I've been doing on my weak glutes paying off. Tim was very patient, since I am sure he's used to going much faster. Eventually, we got to Tiger Summit No. 3 where it was quite windy and blowing snow. At that point we weren't sure which way to go, even with the map and cue sheet, but thankfully, Tim knew from the description which trail to take. We headed towards No. 2 and started descending.

I wished I had remembered my Yak Trax for the run back down. Each of us, except Tim, slipped at least once. I came down, buckling my left knee under me, and had to sit a minute to see if it was okay. I was more worried about my right, as I am having some tightness over the VMO, which seems to be related to my hip stabilizers (for which I am doing exercises - see below). We came through several junctions that could be sketchy, but fortunately had the footprints of other dumb asses to lead the way. That's a plus for being slow! We got down a lot faster than we got up, so we topped it off with a run around Tradition Lake and back to the cars.

It was a tough loop and hard to believe that people are going to do five of these for a 50K! I'll be glad to crank out two. It will depend on the weather too. Today it was light snow and up top there was a few inches of snow on the ground. If it's raining heavy, it could get really slippery. So just have to keep my fingers crossed.

Back in Seattle, snow is coming down and even sticking! It's really pretty as I sit here at the kitchen table watching it fall. My lab buddy, Hemantha, sent this self portrait from Tasmania:

Looks so warm and sunny!!! I informed him of the snow he was missing....

I've been working with a colleague, Laura Robinson, who has a new place called 5 Focus, on my unstable hips/glutes. She uses a method called Stretch to Win, and also gave me some exercises to do. As I mentioned above, they are really having a positive effect on my climbing strength! I highly recommend her and this technique!

Off to a nap and watch the snow....