Scary Times at Carkeek 12 Hour Run

Halloween weekend has a new tradition for some of us in Seattle - Carkeek 12 Hour Run - the toughest 12 hour run out there! The nice thing is (as in most timed runs) you don't have to run for all 12 hours. I did this last year, and ran six loops, or about 11.58 miles for an elevation gain of 2580 ft - not bad for an in town park! This year, I chose to spread my 12 hours out over the course of the day with five loops - three in the morning and two at the end of the day, with some napping, shopping and baking in between.

The start was at dark thirty (6 am) and we were gathered round a nice bonfire roaring in the firepit, overlooking Puget Sound (which was not really visible at that hour). My friend Tracy was hoping to go for all 12 hours. As for me, I had considered the option of starting late, but I rarely get to run in the dark, and this year, with glow sticks out on the trails (marking the major turns), it would be a bit easier to navigate. After a pre-race briefing, Sam said "Go!" and off we walked.  I stayed with Tracy (or should say, I hung on to Tracy!) and we had a nice up and down trot through the darkness, coming in to the aid station at about 30 minutes. Coming through the fish hatchery the third time, I heard a rustling of branches above me, followed by a spray of water and a "whomp whomp" sound. An owl was waking and not liking all these people so close to its nest. I heard that someone behind me got attacked, but not so bad that he couldn't relish in the excitement of it. It was really appropriate for Halloween! At the end of the third loop, I left Tracy and headed home.

I showered and napped, and prepped for a ChiRunning class for the next day.  Donn and I went to the U District Farmer's market, where he got a giant rutabega for carving. Apparently they used to do that in merry old England, before pumpkins were brought over from the New World. While a pie baked in the oven, I applied some "makeup", put on my "headgear" and went back to the final hours of the run. I had my Vibram Five Fingers on, but took my La Sportivas along, and planned to decide which to wear once I got there.  I stopped to pick up firewood (the checkout gal told me I scared her) and made it to the park in time to see Tracy come down to the aid station. I had just enough time to set the pie down and take off with her - in the VFFs. She said she was walking a lot, so I had no worry about whether I could keep up with her. We encountered a couple of other gals who were walking, and formed a nice conga line on the trail. I got several compliments on my makeup and headgear, and if my stride was too choppy, the headgear bounced and hit me just above the ears. I've discovered a new body sensing technique and will be marketing it as a training tool! The pace was nice and easy and Tracy called it a day at 21 loops, or 40.53 miles with 9030 feet of elevation gain!

After a job well done, a leg soak in the Sound, and good coffee, we all parted for our respective homes and Halloween.

I had fun on the way home watching people as they reacted to my makeup and head gear. Donn carved a beautiful rutabega, and, unfortuantely, no kids stopped by to get scared at our house. Oh well...next year....

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!

running crazy weekend

Last weekend was my biggest training yet - two 20 milers, back to back. For someone who was told not to run every day, this is huge that I made it through unscathed (so far).

Run 1 - Solstice Day from my house to Discovery Park and back home.

I left the house around 8 and ran by the parade site in Fremont where they were staging the start. The plan was to meet Tracy at Discovery Park and run some loops with her. On the way back I was hoping to hook up with my friends Bill and Cindy and see if we could get away with a skinny dip in the ship canal, or at least a soak for my feet. My friend Bob was having a "living room set" at the parade and encouraged us to bring a stuffed animal and pillow. He would be next to the judging stand where he is every year. I threw my mini polar bear in my bag - it was a prize for 5th place in my AG in the Maui Polar Bear Swim in 2005.

I ran through the Locks and saw some Chuckit folks on their long run. It's been a long time since I ran with them, seems like a world away. Tracy called while I was talking and was already about to start her second loop. She went counterclockwise and I was to go clockwise and we would meet up somewhere on the upper loop. I got to the park and soon met her on the trail about half a mile from where she started. I turned and we continued CC, and soon heard someone say "My two favorite runners!" We were joined by the jet setting Kathleen Egan, who had just returned from traveling in Germany and Switzerland and was still feeling jet lagged. She joined us for a loop down to the beach and then parted when we stopped by the car. After one more beach loop with Tracy, I headed back home.

As I approached Fremont, I could hear the parade in full swing. A couple of naked cyclists came down the trail towards me - one was on a tall unicycle so I was eye to eye with, um, things. Quite a traumatic sight after running 20 miles - I almost had to lay down right there. I called Bill and Cindy but the parade was too loud for them to hear their phones. I swung into PCC to get my chocolate soy milk and ran back out to look for Bob and the living room set. Too crowded for me to find them, so I went home instead and took a nice cool soak in the tub.

Party to recover.

After stretching and a nap, I headed to party number one where Devon was pre-celebrating her birthday. I wanted to wait for Donn, but he was still out gigging with Orkestar Zirkonium so I went stag. I met several of her friends and relatives and had a blast talking to all of them! Some ultrarunning folks showed up including Dan from Bellingham, who entertained us with stories of a 135 mile run in Minnesota last February. Brrr! Soon Donn called and I headed off to pick him up for party number two. This one was with the Bicycle Alliance friends, Steve and Louise, out in West Seattle. They were in full party mode when we arrived and the food and drink were flowing. I filled up and rehydrated and had fun chatting with various folks. We stayed til after 9 and then headed home to get me ready for run #2.

Run 2 - Cougar Mountain.

Danika picked me up at 7 am and we headed to Cougar to meet up with Tracy and Tim, and see some of the SRC folks. Ali was there as well and a new woman, Amy, who had moved here recently after living in Bolivia for a while. Brian was heading up the SRC group with his last long run before Western States. We did a ten mile loop, except for Ali who decided to make it a 13 mile with the Wilderness Peak loop. Danika and Amy were a bit faster and were only doing one loop so they were gone when we got back. My stuff was in Tracy's car, and she, Tim and I refueled and refilled bottles and took off again. Well, they practically had to drag me out again. Plus my right foot was cramping on the fifth metatarsal and I was worried it might turn into a stress fracture. We kept thinking of turn around spots for me, but after Tim massaged my leg, it loosened up and that, plus more salt, kept the cramping at bay. We varied this loop a bit and at one point we were on a long trail heading back to the cars (eventually). They got way ahead and for some reason (blame it on the flying monkeys) I got it in my head that I may have missed a junction. I didn't have a map (mistake #1) or my phone (mistake #2) and got more and more rattled. I started calling Tracy's name out but to no avail. I was going down a nice decline and really didn't want to turn around. After a few minutes (seemed like forever) I saw Tracy coming up the trail towards me. She had heard me, and called out, but I didn't hear her call. They were waiting for me at the next junction - duh!! I felt really dumb and was kicking myself for not carrying a map and not trusting that they would wait at the junction. Lesson learned. It was a really pretty trail and I may go back there next Sunday with Chris. We soon finished up our run at 22 miles and after a little soak in Coal Creek, we headed home.

That weekend was a hugs confidence booster for me and despite feeling a bit tired, and some twitches on my lower legs, I feel pretty dang good! I'm so glad I stuck it out and finished it with them, and was so glad Tim was there to fix my crampy foot, as well as give us support. Thanks Tim!!

Now it's on to recovery and keeping up with the great race that's coming up next weekend at Western States. The field is so deep in both the men's and women's races that I may have trouble sleeping Saturday night since I'll be glued to the computer! Plus I'll be sending my buddies great vibes for good running!

Lastly - a shout out to Linda Barton who finished her first 100 miler at Big Horn last weekend! When the going got tough for me, I thought of her running at that moment and it gave me mega inspiration to keep going! Congrats Linda!!

More good training

Last weekend was a big training weekend for me - at least in terms of my schedule. I was supposed to get in a 16 and a 20 miler, but I'm starting to be okay with doing what I can do. I also had to fit in a ChiRunning intro class in there somewhere. And to top it off, I was supposed to work Friday, processing a sputum sample (yum!) for a study I'm helping on. Here's how it all turned out...

Friday....lowered expectorations lead to a long run

Our patient couldn't produce a good "specimen" (i.e., they weren't expectorating that day) so my Friday became free. Seeing as how Saturday was going to be pretty busy and on the feet all morning, I went for a run from my house to Discovery Park. I went through the Locks and into the park via a back way (a secret I cannot reveal lest it becomes overrun), ending up at the Indian Cultural Center. I took in the lovely view of the Sound and continued into the park. I had been feeling particularly blue and really felt like I just wanted to sit and cry. It was weird since I haven't had that feeling (hormonal like) in about 20 years, but there it was. It lasted for about six miles, when down by the beach I saw a woman walking towards me. I flipped on my sunglasses so she wouldn't see my sad eyes. Wouldn't you know it?? She stopped me to ask if I knew where the restrooms were. I was able to answer her and snap out of my funk at the same time. It never came back. Whew!!

I did a couple loops that included the beach and then ran back the way I came. The Locks were really crowded the second time through. Got back home and treated myself to a nice ice bath - 18 miles down. Still dislike the pavement too.

Saturday...if I faint, will I still be demonstrating good form?

I had a ChiRunning intro class to teach to thirteen people from 9-1. It went well, especially when we got to exercises and it became more interactive. When I was having to do all the talking there were times where I felt I was on the edge of bonking. But they were all understanding and we took a break about every 55 minutes to refresh. Just like hitting the aid station, I fueled up and took care of my personal needs. The last hour of the class we went outside and did some light running to put it all together. That was fun (as always); but then they wanted to see how it was supposed to look and asked me to run for them. I mustered up my best form and hopefully showed them what they were wanting to see. But it was hard since I was tired - great practice for later in the race when I am tired!

Later that evening we went out to eat (get a couple extra bucks, get more beer - Donn says that's the life of the unemployed!) and went to a goodbye party for a friend. We were back home early so I could get some sleep before meeting Tracy and Chris for a run at Cougar Sunday morning.

Sunday...Cougar and It's a Small World After All

Tracy, Chris and I met the other SRC runners at Red Town Trail head. The plan was to say "hey" and do our own thing, but follow their route. Phil was leading and I had him check out my Mizuno Wave Ascend 3's. I think I am finally in love, at least this month. My Innov8s were great in really muddy stuff, but they still felt a little too tight in the toe box and a little too hard for my old feet. So I was trying the Mizuno's to see how they would do.

We all started heading up Red Town Trail and were soon left in the dust by the younger more energetic folks (there was one woman who looked like she might be in our age range - she was tough and hung with them). The really cool thing about running with them is that at every junction, they (Phil?) would place three fern fronds in the shape of an arrow telling us where to go. This was so cool as we didn't need to stop and think about it!

We decided to not do the Wilderness Peak loop as Tracy is still taking it easy on her fibula. So when we were stopped, a few came by, including Michael Havrda. Now here's the funny part: a few posts back I reported on a neighborhood project where we put up orange crossing flags at a couple of crossings. We had solicited donations, one from Bastyr Clinic, which is at one of the crossings. They kindly donated some money, which I received in the mail (I bought the flags). The letter included was very nice and signed by a one Michael Havrda. I kept seeing this name in race results - like third overall in North Face 50K. I kept wondering to Donn if it was the same person, and he, ever the doubting Thomas, would always say no way. So when we ran into Michael, Tracy started talking to him (she met him at NF) and I asked if he was the same guy. Hah! He was! I couldn't wait to get home and brag to Donn at how RIGHT I was!! I had that song "It's a Small World After All" stuck in my head all Monday!

We wrapped up our run at 10 miles, said hi to Michael again in the parking lot (he was getting in 34 miles that morning), met his fiance Shannon, and headed back to Seattle. At Chris's, we hung out with daughter Emily and wife Nancy and went over to the Volunteer Park Cafe for coffee. It smelled SO GOOD I had to get a slice of the veggie quiche! Nancy used to be in the dental field as an administrative support person and I used to be in the Perio dept doing vaccine research. We caught up on all the people we knew in common. Tracy and Chris were doing the usual "Laura knows everyone" when I felt someone touch my shoulder and say "We missed you at swimming." I couldn't remember her name, but definitely know her! She swims several lanes over; that's the funny thing about swimming - unless you are the same speed, you probably won't get to know your pool mates very well. Anyway, it was good timing on her part relative to Tracy and Chris's teasing!

The rest of Sunday was spent lazing around and watching the rain fall. Oh yeah - and the Mizunos did spectacular! I didn't wear my ankle brace OR tape it, and it handled the roots and rocks like it was used to them! And the width was great - forefoot loved them! Guess it's my summer shoe for now...til they change it!

Training the BTM way

Week of life change....

Donn's job was one of the casualties of the (historic) layoffs at UW in the UW Technology (til recently it was called Computing and Communications). For some interesting comments regarding this, click on the soundoff. The last two comments (#7 and 8) really say a lot - at least in my opinion. So what does this mean for us? Until Donn lands on his feet or starts receiving unemployment, we will have to do with my salary, which is about a third of what he brought home. Kinda scary, but I think we'll do okay. One day at a time is clearly in order here! The thing that really riles me (in addition to the layoffs) is for TWENTY years of service, he got one month's severance pay. I'm not sure if that's the norm in today's world, but it sure it cheap.

Training "Brian Morrison" style....

With the life stuff going on, and work getting busy (we're starting a new project that I'm very excited about), it's been tough to get all my running in. Suffice it to say, I didn't meet my weekly mileage goal, but then all the folks I ran with today don't train that much anyway (and some of them are getting ready for 50 milers too). Note that most of us are over 50 and those under are over 45, so maybe they are on to something. But that's not what I am referring to when I say "Brian Morrison" style.

Friday I wanted to take a friend out to Watershed Preserve. She's a road runner and she works near there, and she had never been on that trail before. Normally I take Friday off from running to rest up for my long run on Saturday. But this time I threw caution to the wind and took my friend out for a 5 mile loop in the preserve. I figured my legs would be ready to go on Saturday, as that's not that far. The other thing about this weekend is it's Folklife - which means several gigs for Donn and at least one for me. Friday night was the annual party at Bob G's house where he hosts a slew of Morris Dancers who have come in from out of town to dance at Folklife. It's always a good time and Bob's house is absolutely stunning, set next to Discovery Park and overlooking Puget Sound. There are always lots of musicians there, so jam sessions are inevitable. I knew I was running long early Saturday and almost skipped the party. Donn was going anyway to see if he could get in some networking and tuba playing. I decided I would prep everything for Saturday and go with him.

We got there about 8:30 and were treated to the most gorgeous sunset I've seen in a long time, with brilliant colors over the Olympic Mountains. Too bad my camera was at home! Donn and I agreed we would stay til 10:45 at the latest. I saw and chatted with folks I hadn't seen in a while and met some new ones. Finally about 10:15, people started gathering to play together. Several fiddles, a recorder, a drum or two, a bagpipe, guitars, banjos, accordions, a musical saw (!), and Donn on tuba filled the room with all sorts of music. I settled down in a comfy chair and enjoyed the show and sipped on a beer. About 11, Donn looked over at me to see if I was ready to go, and I mouthed "one more song". I thought of Brian and how he used standing on tired legs at a concert til 1:30 am, and viewed this as training his screaming legs to toughen up. Okay -this wasn't exactly like that, but getting to bed past midnight and up and out the door way too early would push my body to run when tired - much like the later part of the 50 miler. We finally left about 11:15 and I was in bed before 12:30 am - at least five hours of sleep!

Masters Runners at Tiger....

I picked up Chris and Tracy at Chris's house at 6:45 and we drove to the south end of the Tiger Mountain Trail off Hobart Road to meet Jeff, Robin, and Tim. Not a single person under 45 was in the group - a little different from past runs, but great for comparing training notes relative to our aging bodies! We set out with Tim leading the way - he was a machine climbing the hills and not looking like he was working hard at all. I was surprised at how good I felt - not as tired as I expected. We ran/walked up to Paw Print station, where I took advantage of the facilities. Jeff had left a car on a different part of the road, and left us to do a return on our own. We had a nice mostly downhill run. The cool thing for me was I decided not to wear my brace (though it was in my pack) and overall my ankle did great! I do have a blister under my left bunion, so I still need to figure that out. Almost to the end, we saw Eric coming up the trail by himself. I swear they let anybody on the trail!! He asked if we saw the bear up the trail (near Paw Print?). We hadn't but I guess he/she had been sighted by several folks. After more nice downhills we made it back to the car in four hours and headed for home.

I still don't know if I'll be able to make the cutoffs for White River 50, but it doesn't matter as much to me as getting out and enjoying the scenery! I love having this outlet to let go of life's stresses! And finding new ways to train (i.e., the Brian Morrison method) is always a bonus!

Watershed Preserve training run - fun in the heat

This was my "recovery" week and I didn't need to do anything crazy, running-wise or other, so I agreed to help out at Watershed Preserve 12 hour run, at least for half a day. Too many other obligations pulled at me to stay all day, though I would have loved to! So for handing out goody bags and generally helping Chris check in runners, I got to do three loops on the course and socialize with the other runners. It was a good thing I didn't plan to run further than that, since we were invited to Vashon Island Friday night for dinner and too much wine! But I digress.....

I was up early Saturday morning and at the race start before six, where Chris was already setting up a check-in spot. A couple runners had been checked in so I high-tailed it to get oriented. Along with a goody bag (which I stuffed on the spot) there was a sort of grab bag of various stuff that I sent people to sort through and pick out what they wanted, as well as a bag of Linda Ripley's hand crocheted hats. The hats weren't really needed that day, but one could take one and fantasize about cooler weather. There were a bunch of old watches that were really popular for some reason. I guess runners love watches!

After the runners were checked in and eventually sent off by Tom, I got myself ready to go out. I started out on the trail about a half hour after the start and enjoyed the beauty and peace of a very well groomed trail all by myself. The run was a 5.4 mile loop; it wasn't long before the lead runners started passing me. One fellow did a double take when he passed me - I think he must have thought I was in the lead. Hah! The trail was totally runnable, even most of the hills, and the heat hadn't gotten too bad yet. There were a lot of bugs and I must have swallowed a pound of them. Every time one flew in my throat, I chased it down with water and called it calories. Yum! There was a little loop before the end that was really enjoyable as well, and my only complaint was my second toe that usually gives me trouble. I had forgotten to tape it - it sticks way out past the others and gets pretty beat up. So after taping it, I went back out for another loop.

At the aid station (my car) it was so hot I was pouring sweat - literally! But when I went back into the woods, it cooled way down. I made the switch to S! Caps recently and the increased sodium made all the difference in the world! Second loop was much easier too since I was now in familiar territory. I also started seeing more people. When I came into the aid station, I hadn't decided on a third loop; technically I was going for 10-13 miles. But Tom said I was at 10.5 miles, and should make it an even number. I didn't know if a horrible fate would befall me, so I went out for a third loop, lest I should be struck down. Shortly after starting I came upon Barefoot Jon, who was walking and running. I decided since I wasn't "supposed" to be doing this loop, I would hang back and walk with him a while. We even got Mike Sharkey to take a photo of us (with Jon's camera - my battery died), and after a little more socializing, I went on ahead. Jon had told me to watch for David who was attempting the whole 12 hours in order to make Marathon Maniac. Soon I caught up to him, and was ready for another break. He was walking so we walked together and had a really nice chat. Soon I was ready to run again and took off.

The rest of the run I saw various folks I knew and enjoyed the beautiful woods. In the last little 0.75 mile loop, King Arthur zoomed past me. For a few seconds, I pretended I was a fast runner, and was able to hang on. He tried to shake me and eventually did, but I felt a twinge of guilt since he was in it for the 12 hours, and I was on my last loop. In the aid station I poked him and said "I almost got you!" but he was too hot and tired to respond. If I were in his shoes, I would have dumped my drink on me. He got me back later, squirting me with a hose as I walked by. Tom informed me that I was at 16.2, and should try to make it more even, like a whole number, no tenths. I took my chances with fate and called it quits.

After I cooled down, I got in my lawn chair and iced my knee, which isn't getting any worse. Still is talking a bit though, so I'm keeping an eye on it. Tim decided to call it quits after four loops, and found a nice spot in the shade to sit in while he waited for Paul to finish. I pulled up my chair next to his and we provided a cheering section for the runners coming into and leaving the aid station. I gave him an empty gatorade bottle to fix up with a nice pale ale, and we shared it while watching the runners come and go. Paul came in and left once, and then we were sure he would be done. We even bet on it. We watched run in from that loop and kept an eye on him as he handed his water bottles to be filled again. That got us up out of our chairs for a reality check. I told him he looked tired and ought to drop. Truth is, he looked like he got more energy with each loop! I just wanted my dollar. He said he had at least two loops left in him and bounced off down the trail. Tim gave up waiting and I gave him a ride to his car.

I was really sapped when I got home. I can only imagine (and barely at that) how the runners who kept going must have felt. My beer glass is raised to all those who took it on, and even higher to all those who persevered. All I can say is "Damn y'all!!!"

Trail Time

After running on pavement last Saturday, followed by a shorter run yesterday on the Burke Gilman trail, my feet were begging for some time on the trail. I didn't have time to make it over to Cougar this morning but decided to make it a late morning to work, and go to Discovery Park - the next best thing. When I got there mine was the ONLY car in the south parking lot. It was 7 am - wasn't anyone awake?? I only saw a few people on the trail, and the beach was pretty deserted. What I did see was this bird; for you non-birders (like me) that's an American goldfinch. He flew down to greet me as I ran along the north beach trail, so I had to stop and gawk for a while. Nice to see summer is on its way!

Des Moines Creek trail run

Okay - I thought I'd try and beat Eric to the draw for a blog account of this run today. This was the end of a long week (mileage-wise) for me and the start of tapering for Chuckanut. Not that I have any aspirations of winning my AG or anything, but I just want to run it and let my body actually enjoy it! My ankle is very happy about this; it was a tad swollen when I woke up this morning, so I promised it some TLC if it got me through this little three hour jaunt. Including last Sunday, my mileage was 51; not high by a lot of standards but up there for me. Consequently, I'm a little pooped today. Now onto the run....

This was a NW Trailrun sponsored event in a park just south of SeaTac airport, directed by Eric Bone. The run for me was a three hour run on a (approx.) 3.84 mile loop. Driving there was pretty easy except directions didn't say which way to turn off of the main road. To the right was a closed gate; I didn't see a left turn at first. I ended up calling Donn back home who went on his computer. He has a really slow and retro browser and he couldn't get NWTrailruns to come up, because he kept trying NW Trails (site of Skyway luggage). Arghh!! We went through this last year when I was trying to find Soaring Eagle Park. We finally figured out where I was supposed to go; I think it would be nice to have a sign at the main turn off, much like James and John do for the Capitol Peak ultras. Apparently I wasn't the only lost one. Fortunately, I had plenty of time to get lost (unlike Soaring Eagle, where I was late) and got checked in and had time to arrange my "aid station" aka my car. The first little loop (less than a mile) went by the cars so it was a no brainer to make that my stop.

We got prerace directions, well, some - the planes were flying over pretty low and I missed most of what Eric said. But he does such a fantastic job of course marking that I wasn't worried. At about 9:03, we took off. One poor lady fell near the start, but bounced back up and was off. I had sort of planned to run with my friend Kathy (Mile's GF), but as usual, I overdressed and fell back. I swear I sweat way more and get way more heated up now than I did pre-ovarianectomy! It's like a continual hot flash! I'm still figuring out how to adjust. I even had shorts on this time. I did the first loop in my overheated gear (gloves, earwarmers, visor, long sleeve and short sleeve shirts, and Patagonia jacket - it was damn cold standing around). I'm not sure how long the first loop took, but at my car, I stripped and left in just my shorts and the long sleeve top, and was pretty comfy the rest of the run.

I almost caught up to Kathy, but the ankle would not settle down. It was really pissed we were out here and was giving me holy grief. The trail was nice and soft and not bad at all! I enjoyed the single track and even going through the really shallow puddles. There were a few short steep hills, which I walked so as not to overstretch my calf and achilles. I had time to think about form and some little tricks I've been reading about on Danny's blog. My favorite was visualize yourself running 3-4 feet in front of you and run towards that. It's so cool! I imagine it's a lot like focusing on a pacer's feet in a long run when you're really tired. At any rate, I was having fun playing with that and other tricks he had.

I stopped at my car each time and it was nice to have fuel and Nuun waiting for me. The course drink was Gookinade, but I didn't try any. I had it before and it isn't bad, but Chuckanut has Nuun, so I wanted to be prepped. I also gave in and took some ibuprofen in the third loop to calm my ankle and ate some banana quarters and Girl Scout cookies from the main aid station. Yum!

During my second lap, near the bottle drop, Greg Crowther passed me and zoomed on. We both said hi and he was gone. There were people standing around the water drop (it was near the start-finish, but you still had some looping to do) and they must not have known who he was. I said to them, that guy kicks ass! One guy said, so do you! You're right behind him! I pointed out that he was on his third, maybe fourth loop and I was still in my second. That's the fun part about looped runs - you never know who is where! The other thing I like is when someone passes me, it seems to give me energy. That happened again when Devon went by me in my last loop. I was so tired and was ready for a nap right there, and she cheered me up just by being Devon. She is so funny - what a crack up!

Another thing about looped runs, that still confuses me, is I know there are other people out there running who are faster than me; in fact that would be most of the field! But I didn't see those people until I was done. Some of them in the 3 hour run did the shorter loop (there was a 6.4K loop - the main one- and a 1.7K - the short one). I just assumed they all were doing the long loop. Maybe the six hour runners were taking it easy? At any rate it puzzled me.

Like in lap swimming, I tend to lose count if I am out there too long, and in a 25yd pool I have tricks to keep track (I yell out the number just completed underwater). This loop was a little too long for that, and in my 4th loop, I had a hard time convincing myself I was on loop four. Fortunately there were monitors to keep track of that. And, also fortunately, as I felt better and more energized (thanks Devon!) I eventually caught up to Kathy, who had slowed down. She was ready to be done and didn't want to get to the end too long before 3 hrs, lest she should have to run the short loop. I ran the last couple or so miles with her, and we ran into the finish together. I was glad to be done, and though it was under what I should have run (at least what's on my schedule), my ankle was thankful we were done. It wanted some ice, so after some socializing, I headed to my car and treated it to a nice ice massage with my Ice Up.

A quick change of clothes and Kathy and I headed back north to Seattle. I'm pooped and so glad to be going into taper. My ankle is just beside itself at all the rest it's going to get! RICE, RICE baby!

Eric - where's your report????

Post blog: My bad - looking on the NW Trail runs site, Eric has excellent directions! Shoulda used that instead of google maps!

Training Run up at Chuckanut

A few weeks ago, after signing up for Chuckanut, I saw my friend Chris Allan's name on the entrants list. I was excited because he has spent the last two or so years trying to come back from a tough hip injury - a tear in the labral muscle of the hip. Chris is an awesome runner and it was tough to see him sidelined with such an injury. So naturally I contacted him to talk about Chuckanut. He was up for a training run in the coming weeks and we decided on Feb 24 for a 20 miler. I picked the mountain part of the course since that would be the trickiest part. Tracy joined us and at dark o'thirty this morning I picked them up for a road trip north.


We saw lots of cool nature stuff along the way, including an eagle (or hawk - it was so fast) swoop in front of my car to pick up a mouse. He/she got breakfast and was outta there! We got to the Clayton Beach parking area about 8:00, where there were other like-minded folks getting ready to hit the trails. Weather was great - a little cool, but not bad at all. After doctoring up my feet (moleskin over a pesky sore toe - damn Morton's toe!) we headed off on the trail.

Wrong turns abound

Using the cue sheet from the Chuckanut Race, starting at AS#1, we headed up Fragrance Lake trail. It says to keep right at a junction at 0.8 miles, so naturally we turned right at what looked like a junction. We climbed and climbed and climbed....to a sign that said "Chuckanut Mtn 1000ft". Hmmm...that doesn't seem right. So back down the road/trail we went and back onto the Fragrance Lake trail. We soon came to the right turnoff and headed down to Fragrance Lake. All went well and we went part way around the lake, and headed towards a switch back.

As we started up, we heard some people below us and I recognized Devon's blond pony tail poking out of her Nuun visor. As they approached, I yelled "I know you!" She was running with a guy named Dan, who fortunately had run this route before. We chatted a second, and made introductions all around and headed on. The cue sheet said "switchback at left" so we took the left one. Dan said this wasn't right so we turned around and took the other one. Looking back at the cue sheet, that made more sense - thank goodness we saw them - we really would have been lost! They took off (in fact, I'm sure Devon was back in Seattle eating a homemade meal by the time we finished!) and we proceeded forthwith. We got to Cleator Road and climbed that for a while. At the turnoff onto the "scary" trail, we saw a stash of two water bottles and lots of gels behind a post. We hit the scary trail which turned out not to be so scary and full of amazing views. It was quite technical with lots of roots and some big potentially slippery rocks. I did manage to roll the ankle a couple of times but not too bad. We were getting impatient for the turnaround and my stomach was starting to not feel so good. About a quarter mile before the junction at Dan's Traverse, a guy named Rick came up behind us. We stopped to talk to him and ask about the trail. He was quite a talkative guy and the longer we stood there, the colder I got. I just wanted to keep moving and in retrospect, I should have asked if we could walk and talk at the same time. We were all headed the same way so why not? Anyway, he was really helpful and gave us an option to bypass Chinscraper and head back to the car. Eventually he took off and we headed on where we saw our long awaited turn around to head back south.

Mud, streams, hills

The Lost Lake trail was described as having a stream running down the middle of it and to be prepared to get your feet wet. Indeed there was a stream, but it wasn't as bad as I anticipated. Could have been because the weather was so nice, but we went through it with minimal wetting of feet. When we hit the mud, that wasn't as bad as I thought it would be. I think that's because of Capitol Peak mega fat ass - even though I only did 8 miles. Since then, any muddy trail has paled by comparison! We got to the junction where we had the option to short cut to the car. Chris said he really wanted to try chinscraper and thought it wouldn't be that much further. I agreed and off we went up a trail towards Fragrance Lake.

Soon, after some awesome downhills (thought I'd never say that with my bad ankle!), we came to the inobvious trail and started up Chinscraper. We had been told by Rick to watch out for mountain bikers but none appeared - just a couple with chainsaws doing some trail work. I called it the Bellingham Chainsaw Massacre. Chinscraper was a grunt and met all my expectations. We came out at Cyrus Gates overlook (more awesome views!) where there was lots of snow and bathrooms. After a quick pit stop, we headed down Cleator Rd. Unfortunately, we didn't take the Fragrance Lake trail (sharp left after the gate); instead we pounded down this road for far too long, eventually connecting with the interurban trail. We had to go a couple more miles to get to the car, but they were runnable and flat. A guy coming towards us stopped me and asked if I had seen some water bottles. The ones we saw earlier were his and some scum butt bastard had stolen them. He was out of water and gels. I gave him a gel - that totally sucks! Hope he's okay.

The Fat Lady Sings - It's Over

We finally arrived at the car and while Tracy changed clothes in the bathroom, I laid in the parking lot and elevated my tired feet on my car bumper. I proudly left a huge wet spot of sweat on the pavement! We were going to try and find beach access to soak our legs, but it had gotten so late, we decided to just go home.

I was so glad we did this, despite getting lost. Also, I did it on semi-tired legs, since I did a ten mile run yesterday morning (at dawn) and helped out all morning at a ChiWalking workshop. Good to know that I can do this course and if I taper, I might even enjoy it more!

We're all getting older and climbing the Lord's Hill

My cat Abby is getting up in years and starting to show signs. She went for her yearly checkup last week and her thyroid gland has started getting overactive, something not uncommon in older cats. She also is on something (Lactulose) to help her bowels (at least she didn't have to have a colonoscopy to figure that one out). In some ways, our lives are following parallel paths - her thyroid and my blood pressure (and now cholesterol); her lactulose and my psylium; and just getting older in general. I have one advantage over her though - my telomeres should be flapping in the wind! A recent study showed that active older people have longer telomeres (the "arm" part of your chromosomes) than their sedentary counterparts. As we age, we lose nucleotides that make up the chromosome and the outward effects are those of aging. That loss is slowed down through an active lifestyle. So all you active old farts pat yourself on the back! Now if I could just do something about my genetics - at least my doc says my HDL is so high (thanks to an active lifestyle) that it negates the slightly high LDL (the High Density Lipoprotein is the good cholesterol and keeps the arteries clean, where as the Low Density Lipoprotein clogs up the works).

As for an active lifestyle, last Sunday was the return of Lord Hill run. Several of us, Laura S., Lauren, Ali and Ida all met and carpooled to the run in Laura's cool Prius, feeling like VERY GOOD citizens! We got there in good time and were smart to make a pit stop on the way, as there was one porta potty and a long line at the start. It was pretty dang cold - 32F - while we were waiting around, but I guess I'm getting used to it cuz it didn't bug me that much. At least there was no rain! We saw lots of other folks from other runs including my friend from Capitol Peak Ultra, Linda B., and Erik Barnes, who has a nice report and photos here. After getting prerace directions from Tim, we took off. Ali, Laura and Lauren were all ahead of me from the start and I settled into my nice semi-slow pace. I like to start slow and taper off from there (apologies to whomever I stole that phrase from). I enjoyed listening to other people talking and cheering on the speedier ones on the out and back section in the first part. After the first turn around, I ended up running with a couple, Jeff and Robin Loen. Jeff was doing the 50K and had done it before, whereas Robin was doing one loop, like me. He eventually went on ahead (and ended up running with Linda B - small world, this ultra community). Robin and I hung together the rest of the run and enjoyed keeping each other company. Usually I am running alone, and she said the same went for her. Anyway, there were parts of the race where the scenery reminded me of the woods I grew up playing in, in southeast Texas! I think it was the deciduous trees that triggered that memory - certainly not the hills! And oh what a hill the Lord provided - there was a notoriously steep one in the middle where I felt we were just shy of using our hands to get up it. Don't know what that would have been like had it been raining and muddy - fun, I'm sure. Further, the 2 and 3 loop folks had to face it again - what studs! There was the usual mud, though not much compared to Capitol Peak, and other smaller hills. We finally came in at 2:16 (10.5 miles, according to Tim), where all but Ida from the carpool were cooling down. Tim had the soup going from the back of his truck and there were lots of awesome goodies that people had brought. Soon as Ida came in (about 12 minutes later - her first trail run, I think), we pretty much packed up to head home. It hadn't gotten much warmer (39F) and we all had obligations back at the ranch. I got one obligatory photo before we piled into the green-mobile to head home.



It was a good run and I really enjoyed hanging with Robin. I felt great all day - maybe next year I'll have to do three loops so I don't feel so damn good at the end! Next up is Orcas Island Fat Ass 25K and Linda's birthday weekend! Yay!!

And you thought that was muddy!!!

Last weekend was Capital Peak Mega Fat Ass (has anyone out there googled Fat Ass? - third hit is some porn site) in Capital Forest down by Olympia. The course had been rerouted due to too much snow on top and was a figure 8 of two loops for half and four for full.

I ran at Cougar for two hours on Friday with some of the gang, and felt okay for Saturday, though my stomach rebeled at getting up so darn early. I carpooled down with Dan and Kathleen, and enjoyed listening to them chat, while trying to ignore the lead, er, breakfast sitting in my stomach. We made it to the start, where it was raining/snowing and a little cold, but not too bad. After John said go we headed off to the first loop, and faced an uphill climb for a couple miles (maybe less). I still wasn't awake and had to step aside several times to let the speedier ones pass. We had already started to hit mud, and I saw it suck the shoe off a gal in front of me. Hoo boy! This was not a course for tired ankles! My stomach still was rebeling and a gel helped- either it pushed the "lump" through or my symptoms were those of bonking. From then on I was pretty good about eating every 35 minutes or so and felt fine, digestively speaking.

The disadvantage of letting all those people pass is by the time you get to the muddy part, it's REALLY muddy, with all the feet mashing it up. I was doing as best I could and was able to get through the mud, but when I hit "level" ground (not muddy) my ankle must have gotten used to moving around, and I rolled it pretty good. Felt the ripping below the ankle bone - ugh! I spat out a lot of profanities and a gal in front of me turned around to see if I was okay. Turned out to be Jenny, #401, whom I had been hoping to meet! We ran together a little bit, until I stopped to walk and eat some more. She was trying to break 4 hours for the first loop to make an eight hour 55K. Along the way every now and then, my ankle would painfully roll. I decided finally that I would bag the rest of the race when I got to the aid station. Having made that decision, I decided to work on my hill climbing. It's my goal this year to get stronger on the hills, and we have plenty around here to work on. As long as the ankle said it was okay, I ran up all I could, or power hiked them. It was good fun! I came upon another guy, Eric, who had rolled his ankle and was bagging at the aid station too. He had more trouble walking and/or running than I so I told him I'd save him a beer and ran on. I limped into the aid station and gave the time keeper my name, got the car keys and after changing, alternated between standing in the rain by the fire and sitting under the tarp, where it was much colder. I cleaned off as much mud as I could and taped my ankle and proceeded to wait for Dan and Kathleen to finish their second loop. I think I spent more time socializing than I did running, which was a lot of fun, as I got to know some of the other runners more. Some of them I will see at Orcas; hopefully Tim Stroh will bring more mulled wine - that was good!

The ankle isn't too bad - still a little sore - and I got the mud finally cleaned out with a little pedicure on Sunday after swimming. It's bad when there is still mud ground in and chlorine doesn't clear it out! I got a massage from Alison at SRC and afterwards Donn and I marched with the AFMB in the MLK Day parade. First time I've played my horn since December, and it wasn't too lame! Back home I worked on a hat I'm knitting and learned to crochet (for the edge). It'll look cool when I am done!

This morning (it was DAMN COLD!!) I attended a miniclass of Kinesis (a strength training system utilizing pulleys and weights) at 5 Focus, which my friends Laura, Jeff and Beth recently opened. I did one circuit of the workout - all upper body. It was quite good and I am looking forward to doing more, though I am pretty sore, between that and the horn playing and knitting. Time to lay on the yoga bolster and stretch out the pecs!

Lastly, I broke my mile-a-day streak today because I decided the ankle needed to rest, as did I. Back on the wagon tomorrow!

Dancing in the mud at Bridle Trails

I finally ran at the Bridle Trails Winter Running Festival last Saturday. I've been wanting to do this and chickened out last year because it was so snowy and icy - I wasn't driving ANYWHERE! The options are a 5.2 miles loop, 2 loops at 10.4, a variety of relays for 50K, or a solo 50K, most of which would be in the dark since the race started at 3 pm. I opted for the 10.4 miler and agreed to meet my friend Ali there. When I got there, I saw all sorts of friendly and familiar faces, and met some more. It is really starting to feel like I am a part of that community of folks who enjoy working out in a natural setting and don't mind getting dirty!

Shortly before 3 pm, the five milers gathered at the start line and got instructions from Scott McCoubrey about the course. He claimed to have "marked the hell out of it" and there was lots of mud for your enjoyment. At 3 he gave the signal and they were off. Next up was my group; after a similar lecture, at 3:05 we were off. I was not warmed up at all, and Ali was quite a bit speedier; I saw the back of her for about a mile and then no more til the end. The first big hill I came to, I walked a little bit. It was a lot warmer and though I had stripped down some, I was still too warm. I think I was also having a hot flash - don't know if that's possible while exerting one's self, but it sure felt like it! As promised, there was lots of mud on the trail and it was fun figuring out how to dance around and/or through it. I've run this course several times and always seemed to know where I was, though I still get thrown off by the water tank about half mile before crossing the power line section again. Once you make the second crossing of the power line, you're almost home.

Coming into the aid station, I refilled my water bottle and took off. I wrapped my jacket around my waist but had a hard time getting it tight enough. Finally got it right and felt better with less on. I also had finally started to feel like I was hitting my stride and a gel I had taken earlier had started to kick in. Ali had convinced me not to take a flash light, and she was right. I didn't really need it, though the light was failing in the last two miles. The last mile goes up into the woods more and was even more muddy, but it still was not too bad. I finally crossed the finish at 1:46, about five minutes behind Ali.

We hung out and chatted with folks and watched some of the 50K folks come through, including both of the Jureks, and several marathon maniacs. I hosed off some of the mud (Scott M. pointed out there was a hose if it was too muddy for you) and headed for home. It was getting cold and I opted to leave my wet shoes on for the ride home. Probably not the smartest idea, as I could feel some blisters trying to form. Also, I left my water bottle and buff on my roof. When I got home, they were wedged up against my roof rack - how cool is that?? I had a nice soup (Gypsy Soup from the Moosewood Cookbook) cooking in the crock pot and picked up a loaf of bread on the way home. I also had some goat cheese rounds breaded and ready to bake for a baked goat cheese spinach salad. A hot shower, a good beer and all that food made me a tired but happy camper!

I thought about my race time and a little perspective. It wasn't as speedy as I might have wished it to be, but then I remember what all I have been through health-wise the latter part of 2007, and I'm so glad I can get out there and enjoy running again! I may get speedier over time, or I may not. When I think of the alternative, or when I think of people I know who are sidelined, either temporary or permanently, I count my blessings and remember to enjoy the journey. This life is a gift and it is a privilege to be able to enjoy it!

Tiger FA - a race of attrition....

Except I felt like the attritionee! I ran the 25K loop this morning with a bunch of other Fat Asses, and though my time was slightly faster than last year, and I thought for sure I would be DFL, I feel better than I did last year. When we took off, I felt weirdly strong running up the road. By the time we got to the first big climb (about mile 3?) I was starting to fade a little. Soon the faster younger set left me and I could occasionally hear their shouts but never saw them, except when they stopped for a break at Paw Print. It was always a surprise to me to come up on someone, especially when running for an hour or more alone.

At times it felt a bit like relentless forward motion, as my climbing skills leave a bit to be desired. And I ran most of the middle to end by myself, which I kind of liked, as there was no pressure to try to keep up with someone and hurt myself. I did the usual left ankle roll about 2 miles in, but seemed to recover okay. My left foot also bugged me in the third metatarsal and my right ankle had a weird twinge if I stepped on it wrong. Don't know if it had to do with the buddy taping method to limit mobility in my big toes, but all this lasted off and on for about 3/4 of the run, then mysteriously went away.

I had fun at Tiger No. 1 summit - arms spread wide and taking in the view. The wind be damned!! Okay, that lasted a minute then I wanted to get out of the wind. The other two summits were sort of anticlimatic and I was so happy to see the sign saying I had 3 miles to the end at No. 3! Right before I got to summit no. 3, I did see Uli Steidl coming down the trail for his second loop (50K was a double loop, with the second in reverse from the first). I stepped aside and then greeted him with praying hands and slight bow. I'm sure he thought I was nuts, but what else do you do when a demi-god comes running towards you?

As I started the three mile descent, I really had to "tuck in", keep a strong core, and think upwards so I wouldn't land too heavy and roll the ankle. Last year I must have rolled it six times going down, so I was determined not to repeat that mistake! It was rocky, some roots, and muddy, but I did okay. At times coming down the snow was blowing hard into my eyes making it tough to see. And I am sure my obliques are going to tell me about the descent tomorrow - I felt like I had overdone it on the bicycle kicks!

It was fun to see people coming up the hill for their second loop, like Van, Eric, Steve, and Shawn. They are such studs, or more masochist than me! All in all, even though I had some low moments out there, it was better than last year, and I feel pretty good! My goal is to get back to Tiger for some more training. Beat me, whip me, make me write bad checks!

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....

Thanks

Another Thanksgiving has come and gone, though I don't really consider it over until the Seattle marathon has been run. I joined some former Chuckit buddies Thanksgiving morning for a run at Discovery Park. For some of them it was only their first or second time to run here. That made me feel thankful for my trail running endeavors and where my training takes me, as this is one of my "in town" staples.

I got there early and ran one loop, expecting that they would be running the loop again, which would hold my mileage down to 5-6, on schedule for me. But a few were gung-ho to run to the beach, and I couldn't resist! It was such a gorgeous morning and the water was relatively calm, so I HAD to go to the beach. We were such a big group, and a bunch of folks from Brooks were also out there running, so I joked that next year there would be a race fee (all going to me, of course). A fellow from Toulous, France, joined us and he really smoked the trail. I asked him if he had heard of the Tour du Mont Blanc; of course he had. I thought he should consider it someday (he was only 23) and he kept saying no-no-no. I kept at it; hopefully I planted a seed in his head. :-)

After the run we headed over to Jim's house where I had some great smoothies and caught up on what was happening in people's lives. It was great to reconnect - I wish I could get them out on the trail more, but they are dedicated roadies and triathletes! I'm thankful to have those folks still there as I wander off into the woods....

Friday was a day at the marathon expo with Tracy. I picked up my race number for the half. There was a SNAFU where they never got my registration; I had signed up at JocknJill and fortunately they gave me a confirmation card in case this happened. Good thing as it had cost me $85 plus $15 to the charity (UWMC patient family housing). So after looking through all the races (full, half, and walks) I had to re-register, but for free (they attached my card to the registration). From now on, I'm signing up for all big races online, if that option is available. Anyway, after that we headed into the vendor show to get my race number and shirt and do some shopping. I saw lots of people, from trail runs, road runs and teaching ChiRunning. (I really hope we can swing a booth there next year. It wasn't as huge as Bloomsday, but it's pretty big.) Late, we headed up to Seattle Running Co., where Scott M. had put a Nathan Women's Intensity vest on hold for me. It fits much better than my old pack, which was designed for a man's torso, so I think I'll be pretty happy with it.

Today I will go to Farmer's Market with Donn, pick up some veggies for yummy burritos for tonight, figure out what to make for a potluck after the marathon tomorrow, and get ready. I am planning to run a 20 miler, with the half marathon in the middle. Compared to last year the weather looks pretty decent, though it's pretty cold. I am going to take it nice an easy - this is a training run with a bunch of friends.

What am I training for? Well, I had hoped to be able to run OP50, but may not be able to get in (I'm on the wait list). And I don't know if I'll be ready for it either, though I'd like to be ready if I can. So I decided I am training to be ready to do it, and have the benefit of being able to run other distances, and while at it, have FUN. For that, I am thankful. We don't know what's around the bend, so to be able to enjoy this moment is huge, and a lot to be thankful for!

Ramping up and feeling it

Since last Sunday, as of today, my weekly mileage is 30. Now that might not seem like a lot to most runners, but for me, it's the most (weekly) since last April. Add on to that two swims this week with our masters group. Another thing I haven't been doing much of since surgery. The pool has been closed since last summer, and after I was allowed back in the water, it hurt like hell. Took a while for the obliques and all those other muscles to come back. So swimming a mile in the lake just wasn't as much fun (though I did get in a few during September). Consequently, my upper body strength has suffered, despite starting a strength training regimen that includes biceps, triceps, and lats, to name a few.

So today we hit the trail at Rattlesnake Lake and climbed partway up Rattlesnake Mountain. I ran/walked up with Jerri while Tracy, Eric, and Austin zipped up the mountain. After returning to the start, we headed out the Snoqualmie Valley trail for a few miles, going down a gradual hill. Of course, we had to climb it on the return, so I was pretty dang tired by the time we got to the cars. Austin left, as did Jerri and Eric, so Tracy and I ran part of the Ironhorse Trail. We didn't go as far as we planned which was fine by me! I probably didn't eat as much as I should have, but it was also all the running, swimming, biking (to and from work and for errands), and weight training that added up to tiredness.

Despite all the crabbing, I still reached my goal of 30-35 for the week, and after resting, am looking forward to more.

I just got the video of Yiannis Kouros, the legendary Greek ultramarathoner, and watching him run is just amazing. It served as a great muse today when I was so tired - he would just keep going. On foot in front of the other, with attention to good form. I will try to watch it every evening prior to a long run!

old friends/new friends

This weekend was a mesh of hanging with new friends and seeing old friends, all in an athletic setting! Saturday, I met the folks I've been trail running with for a 9-10 miler around Lake Youngs. I hadn't been there before and looked forward to checking it out. It's the end of a "recovery" week for me. My peak week ended with a (grueling) 13 miler at Cougar last Saturday, so I was quite pleased how easy this run felt. Though not as hilly as Cougar, it was rolling, and very pretty with all the fall leaves! The best part was I met more new faces. I ran with Tracy and Ali, whom I knew (though not that long) and met Jerry, Eric, Cam, and Kevin. We had such a nice time and they are such good people. I can't wait to run with them again - next week it's Rattlesnake Lake, or something along those lines. Afterwards, Tracy and I headed to The Balanced Athlete to look at shoes. We ran into Scott M. from Seattle Running Co and helped him load some shoes in his car. I got some Filas to try - they encourage a midfoot landing - and Tracy tried several shoes before she decided to take more time. We visited a little with Eric, who was running ragged as he was the only one in the store at the time. Then we went over to Wild Wheat and had a yummy lunch, before heading back north to Seattle. The rest of the day was spent hanging out at home with Donn and enjoying a movie. It was a very pleasant day!

Then, today, for the first time since July (?) Queen Anne pool was open for our swim club! It was SO GOOD to see old friends, and I even managed to make some new ones too - met a trail runner in our lane! But first, I met up with Charlene and Sarah for an easy run around the top of Queen Anne. Then we got back to the pool (Sarah went to work) and got in to see all the changes they made- new filtration (half UV, half chlorine), cool new pool lights (LED, and they can change colors or go to disco), and new spiffed up locker room. It was way cool!! I came in all sweaty from my run, and saw Michael coming out of the locker room in just his bathing suit. I couldn't resist giving him a big hug and rubbing my sweaty face on his chest! :-) The pool was a little cool - 78F - but not bad for swimming, once you got going. They are still bringing it up to temp; too bad! Our swim was good and I took breaks when I felt my bp was getting too high (headaching, pounding). I even managed a hypoxic set - 3-2-1-0 breaths for 25! I just loved it! Got some sauna time afterwards and then out to Cafe Ladro with some of the gang. I'm so happy to be back there - signed up for 2x/week come hell or highwater!

What a great weekend! I shall sleep well tonight!

trail running and blood pressure

Since my surgery last August, my body has gone through some expected and some unexpected changes. One of the unexpected changes is my blood pressure. It had been running borderline high (around 130/90) for the last three or so years and my health care provider and I had been keeping an eye on it. She said she didn't know what to tell me about modifying my lifestyle, since I was so active, didn't smoke, didn't drink to excess, and all my chemistries looked good. So it never really climbed higher; in fact the only time it had been high in my life was when I was pre-eclamptic right before my kid was born - 25 yrs ago. So I got laid off last January and lo and behold - my bp returned to normal! Wow! Was that all it was - stress?? Things were going along great until I recently went to see a personal trainer at the gym. He took my bp and it was 150/90. What??? So I started monitoring it again. I had noticed at night when all was quiet, I could hear ringing and had a "tight" sensation in my head. Anyway, it was still up. I bought an automatic sphygmomonometer and started monitoring it. I also contacted my health care provider, and she saw me last Tues. It was still up, so she ordered some blood tests and a chest x-ray (I had an EKG on file from surgery). Also, she said to start monitoring it several times a day. So I am doing that - yesterday was the highest reading - 149/100 - just randomly in the middle of the day. A little scary - but I'm trying to let that go. It could be tranistional, like all these other menopausal symptoms.

So today, I went up to Cougar to meet some people for a run. I was running late, lost my wallet (I found it) and got stuck behind a wide load on I-90. I phoned ahead and left a message, but knew I'd probably be running alone. They were gone running by the time I got there, so I took off on a 5-6 mile loop. When I was climbing, if my head started pounding, I walked. I was glad to be alone because 1) I didn't have the pressure of trying to stay with a group, and 2) it gave me a chance to work on my navigational skills. I returned to the parking lot and still no sign of the gang, so I took off on my second loop. It was much slower; there was more climbing, but I felt like my body was moving more smoothly. I also worked on downhill skills - only rolled my ankle once! Looking ahead and shortening up the stride, sitting back a little (engaging the glutes/lower abs) really got me over the wet leaves, rocks, and roots. When I hit a really hilly part (Quarry Trail upwards from Indian Trail) I started walking and paying attention to my HR, as well as how much my head was pounding. Before I knew it, I was on"flat" land again. Soon I was back at the parking lot where Tracy was stretching. I chatted with her and then headed home to a long soak in the tub (I even ate lunch in the tub). Afterwards, I took my bp machine downstairs, and read my pressure - it was normal. Several readings were normal! Was it the trail? Was it the teary outburst I had at Donn right before I sat down (in which I did feel some relief)?? I'll continue to monitor it, but maybe a morning in the woods (and or a cry) is what I need to calm it down. I just love (not) going through all these changes!

Northface Endurance 10K

At the last minute I signed up for the North Face Endurance 10K run to be held up at Cougar Mountain. With four distances to choose from, runners could go long (50 miles) or short (10K) or somewhere in between (50K or half marathon). I chose to go short. It would be my second longest run and first time back at Cougar Mtn. since my surgery. I've done only two runs in Discovery Park since the summer, so I knew my hill climbing skills, which aren't that strong to begin with, were going to lack a bit. But I was anxious to try out my new Teva trail running shoes and ready to buck up and hit the mountain.

I signed up earlier this week, and got up early this morning to drive over to pick up my packet and get ready. It was cold and rainy, typical NW fall, so I brought lots of options to wear over my base. One thing I will have to work on is suffering the cold at the start. I look like a clothes rack by the time I am done, with all the stuff hanging off of me! One gal, who watched me peel layers during the race, was convinced I was going to be naked by the time we were done! I started out with 3/4 tights (Sub4), my Seattle Running Co short sleeve shirt, a long sleeve tech shirt, a vest, gloves and hat. The vest, gloves and long sleeve shirt were hanging off various parts of my body as I crossed the finish line. But back to the race.

I saw Teresa there who, along with Jan, was doing the Half. I hadn't seen her since the end of July, so it was good to see her and catch up a little. Tom Cotner was there doing the announcing and I struck up a conversation with him between announcements. I know several of his athletes, as well as work colleagues, since he is (was) at UW. I mentioned that my goal was not to be DFL, which is why I chose the 10K instead of the Half. More to come on that later. We saw the Half folks off at 9, which included Dean Karnazes and Nikki Kimball. She is SUCH a stud - I like that (can't remember where I read this) she is my height, and not a skinny stick (she said she weighed in about 130?) and KICKS ASS. I'm sure all that "extra weight" is muscle; she's just tough!

After they were off we gathered round for our directions which amounted to "follow the red arrows and you won't get lost". We took off at 9:16, and headed out to Clay Pit road and on to the trails. My usual doubt about being on course kicked in when we hit a stretch without markers, probably for a whole half mile. I was able to quell it, thinking I could go back if needed. I was really panting hard in the beginning because I stayed with the pack; they finally took off when we got in the woods and I hung near the back. I had been running the hills; after all this was only a 10K! But my steam soon ran out and I started ChiWalking the hills. It was the only place I could walk with my hands and arms moving fast upwards and nobody gave me a funny look. I played leap frog with a few people, and finally, about 40 minutes, we came to the first aid station. Tom was there and cheered me on - really cool! The trail was relatively level for a while and then we took a sharp right and started climbing again. By now, there was a guy following me, but at some distance. Still I felt like I was pulling him along, which was fine. I really focused on trying to be strong and using my upper body to climb. I need to do more upper body strengthening to be able to do that up here where it's hilly. We got to a right turn and started heading down to a creek. This time I worked on my down hill skills and tried to remain light on my feet. Also focused on keeping my left foot landing inwards so as not to roll it, and kep the right glute engaged. Focusing ahead for rocks and roots helped too. My buddy passed me and said he would pull for a while. He pulled way ahead! Finally we got to the creek and crossed the bridge. Now it was pretty wide but I still managed to bang my arm on a railing! Ouch! We crossed and started climbing again. My buddy ran out of steam and I pulled ahead again. At the top, we turned onto a trail going up up up. I hate this trail when I start from Red Town Trail head. You have to climb forever. Ugh. Fortunately, it wasn't that far before turning off of it onto the final trail, which was level. I could hear the finish line but couldn't really see it. Soon I came through and we went right into the finish while the "50" people had to still keep going! I came in at 1:12, which was good enough for first in my AG, especially since all the other 50 year old gals were either running the longer distances or stayed home in bed!

I was glad I chose the 10K. You have to have endurance since you start tripping and falling when your body gets tired. I remember almost falling on the way down to Coal Creek and seeing a huge rock in the ground ahead. Had I fallen, I most certainly would have hit my head on that rock, and it wouldn't be pretty! At any rate, my body is still bouncing back, and I need to remember to be patient with it. I also need to go even lighter in the clothing dept from the get-go so I don't waste so much time pulling off layers. And lastly, I need to trust the trail markers and know that I am on the right trail!

And now for the best part - the awards. As I said, I was the only one in my AG. Nonetheless, Henry Wigglesworth told me a Woody Allen quote - 90% of life is showing up! For my efforts of showing up, I got a gold medal, a nice technical tee, a North Face waist back and water bottle holder, and - get this - a Zune! Since my age group category was last, and I told Tom I had won and that I was the only one in my AG, instead of just announcing my name, he prefaced it with "And dominating her field". What a crack up!

I hung out a little and saw my friend Linda come through during her 50 miler. She said it was tough, very brutal. Also talked to some of the Half finishers who said the course was harder (and hillier) than they expected. Welcome to Cougar Mountain!