#40 of 52 - Snoqualmie Valley Half and SOAKING IN EPSOM SALT

This was the first year of the Snoqualmie Valley Half and it was a great race! I would do this one again, for sure. The race is completely on a path--no running on a road. Most of the path is an old railroad grade that is now dirt and gravel. There was plenty of room for runners and it was shaded most of the way (thank goodness because it would have otherwise been a hot day for a run). There were also a few well-stocked aid stations along the way. It was an out-and-back course with an elevation gain of about 400 feet going out. You might think that change in elevation would be imperceptible. But I noticed and it was reflected in my pace. I ran about 30 seconds per mile faster on the last half of the race. And to finish it off, there was a cool finisher's medal when I crossed the line!

I loved the path. It feels so much better to run on dirt than pavement!

 

 

We ran over cool bridges and along a river. Okay, so there was pavement on the bridges.

 

Cool sculpture I saw along the way.

 

 

 The photographer, Ross Comer, was a great sport trying to take my photo and high-fived me after the last picture.

 

 

I had a little scheduling snafu this weekend. I was registered for 2 races but my husband was out of town and my babysitter for Sunday morning's race backed out Saturday afternoon. I tried to find a replacement babysitter but I was unsuccessful. I think it was a blessing in disguise though. My body is tired and I believe I didn't do a good job of recovering from the hard races the weekend before. I also had a lot going on Sunday afternoon and I was crazy to think I could do it all. So, I missed Rattlesnake Ridge Run. I wanted to do it but I'll have to wait until next year.

Soaking in Epsom Salt: I have really benefited from soaking in Epsom salt. I have used Epsom salt on weekends when I am running 2 races--I'll soak Saturday night after the first race to help recover before the second race Sunday morning.

It takes a lot of Epsom salt in warm water to reach the high concentration needed for a therapeutic effect. So, I don't soak in the bathtub because I would be buying a whole lot of Epsom salt! Instead, I put a gallon of very warm water in a bowl along with two cups of Epsom salt and stir to dissolve. Then, I put a towel in the bowl and get it soaking wet. I lay a black plastic bag on my couch and put the towel on top of it. And then I settle on the couch for a half hour. I usually soak my hamstrings but you could wrap the towel around any parts of your legs that feel sore.

The Kroger brand Epsom salt pictured below is specifically for soaking and it has peppermint and spearmint and rosemary oils in it. It smells a little like "Icy Hot" but much better.

 

#38 and 39 - Weekend of Trail Runs and HYDRATION PACKS

I have realized that since getting into the summer season with the nicer weather that I am enjoying my races more. It is not that I didn't like the winter races, but there is just something about the sun that improves my outlook on things.

I ran the 14.47 mile Cougar Mountain trail series race on Saturday. They have a long course and a short course series every summer. The race I did was part of the long course. I don't think I've ever run a Cougar Mountain series race before but as I was driving to the start, I noticed it all looked VERY FAMILIAR. I have no idea when or why I was there before but I'm sure I've been there. It was a hilly course with 2,650 feet of elevation gain. I came across several trail intersections but I never felt lost because the course was well marked. Anytime I needed some reassurance that I was going to right way, I just looked up and saw a "confidence streamer" hanging from a branch. There were a couple of aid stations that were well stocked with fluids and gels and manned by friendly volunteers . There was pizza and more food waiting at the finish line. I have a new-found respect for anyone that does this series, long or short course! It was a beautiful place to run with nice smooth trails albeit a little steep with lots of switch-backs.

I loved the trails at Cougar Mountain. They are pretty smooth and soft.

I've started carrying a camera with me on my races. You can see it in my right hand. The strap is around my wrist and then I twist the strap once and grab the end of the camera with my fingers. Now I can take "selfies" during the run!

On Sunday, I ran the Lake Youngs 19 miler. It was a small home-grown race and super cool. The Race Director made chicken quesadillas for everyone at the finish!

Lake Youngs is a reservoir with a 9.5 mile dirt and gravel path around it. The race was 1, 2, or 3 laps (I did 2 laps). The 1st and 3rd laps were clockwise and the 2nd lap was counter clockwise. So, you got to see your fellow runners often. Tami and her furry friend, Baxter, joined me for the first lap. She was planning on running 7 or 8 miles last weekend on her own but at the last minute decided it would be more enjoyable to do 9.5 miles with me. That suits me fine since I love to run with company! My furry friend, Hero, did both laps with me. We saw 6 deer in the reservoir as we ran. I did some walking uphill probably because of all of the steep hills I ran the day before. But I was happy I made it the whole 19 miles. I don't think I've run that far since 1998 when I did my last Ironman.

Hero and Baxter after the run. They look much more refreshed and energetic than I did at this point.

HYDRATION PACKS: I realized after Saturday's race that I need to start preparing for a race in August that I signed up for. It will be 21 miles and 6,000 feet of elevation gain. It could be hot and it is a remote race so I am going to need to carry a bit more water and fuel with me.

I went shopping Saturday afternoon for a pack that would facilitate carrying more. I shouldn't have been surprised to find that they make gender specific models. And now I know why--the bottles in the front pockets on the men's model hang low, right over my breasts. Just what I wanted--water bottles extending from the ends of my ta-tas. I quickly moved on to the women's models where the bottle pockets are higher, but I found that some vests pulled my boobs together to make some real cleavage. That's not what I was going for either! I also noted that some packs come with a bladder in the back pack and some don't so you  have to buy the bladder separately.

I visited 3 stores before I found the one I wanted. It is a Jenny pack made by Ultra Vesta. I wore it for my Sunday race. I figured I could take it off after the first lap if it was bothering me. I ended up wearing it the whole time! It was THAT comfortable. Now I can put my camera in one of the front pockets.

My new "Jenny" hydration pack by Ulta Vesta. This pack did not come with a bladder in the back pack but I have one at home from a camel back pack that I can use.



#37 of 52 - Winthrop Half Marathon and TRAVELING TO RACES

I loved this race. I highly recommend it! The Methow Valley is one of my favorite areas in Washington State. The course was on country roads with very, very little traffic. I like to stay off of pavement as much as possible and these roads had nice shoulders to run on. There were aid stations approximately every 2 to 3 miles and they were stocked with sports drink, water, Gu (even my favorite flavor--Salted Caramel!), and other goodies like red vines. I loved the volunteers, too, especially at the first aid station that I came to. My friends were manning that station!

My friend, Allison, and family volunteering at the first aid station that I ran by.

The rolling hills and green valleys were so tranquil. It didn't matter that I was having an "off" day. I just enjoyed the quiet scenery. The finish was a downhill slope into  the town of Winthrop. There were burritos, tacos, and enchiladas waiting for everyone at the finish line.

We ran along fields that were green and lush.

 

Other great parts of the weekend:
1) Stayed with Allison and her family. They have an apartment above their garage and it was all mine which leads into number 2.
2) Was by myself--no family--and it was very relaxing. Had an amazing meal of pasta, homemade sauce, chicken, and veggies with my friends Friday night, and then retired to the apartment for a shower and then to bed.
3) Met Heather "Anish" Anderson, an incredible young woman. She holds the record for speed hiking the Pacific Crest Trail in 60 days without any outside help! She shared a few trail stories with us in the short time we chatted. Read an article about her in Backpacker magazine August 2014 here.

I met "Anish" at the finish line.

4) Saw my friend, Tina, at the finish line, too. And met her friend, Sarah, who ran 28 marathons in 6 months while traveling around the USA in a van recently. I might be a little jealous of Sarah.
5) Loved the drive to Winthrop on Friday over Blewett Pass and the drive back on Saturday over the North Cascades Highway. Did I mention I was alone? I got to listen to the music I wanted!

Washington Pass on the North Cascades Highway. It was a warm and beautiful day for a drive.

 

6) Found the letterbox by the Red Barn in Winthrop that I couldn't find the last time I was in town. If you want to learn more about letterboxing, check it out here. I love to look for letterboxes every chance I get.

TRAVELING TO RACES: Traveling can be exhausting. I don't know how this can be so true if you are just sitting in a car or an airplane. But it is!
My tips:
1) Don't sit for too long. Get up and walk for a bit every hour.
2) Bring water with and sip it. Stay hydrated, especially on an airplane where the air is very dry.
3) Get plenty of rest when you reach your destination. Don't go for a hike or bike ride or something stupid like that. Save it for after the race.
4) Try to arrive at the race destination few days early when possible. It can really help to get acclimated and settled into a routine. The longer the race, the more days you should consider arriving before the race. When I did my Ironmans, I arrived 4 days early. I would have done 5 days but couldn't afford it.
5) Don't forget your shoes! I had a friend who traveled to Las Vegas for a race and brought 2 left shoes (he borrowed his friend's pair that were too big and got blisters). I've traveled overnight for a race and forgot my jogbra (borrowed my friend's and she wouldn't take it back after the race, I wonder why??). I went to a triathlon once and forgot my swim suit and wet suit (believe it or not but 2 girls gave me a running top and running shorts, and guy lent me his wet suit that was brand new and he was at the lake just to try it out for the first time). The stories go on and on. So, just make a list and don't forget stuff!!

#36 of 52 North Olympic Discovery Half Marathon and STRETCHING

Okay, so now THIS is my favorite race so far. My friend, Tami, and I drove to Port Angeles on Saturday and ran on Sunday (thanks for doing the actual driving, Tami!). It was a beautiful weekend--sunny and warm. The course was on the Olympic Discovery Trail from Sequim to Port Angeles. Much of the run was through trees and along the beach which kept me refreshed on what would have otherwise been a hot run. It was a fantastic course! There were aid stations frequently along the course with water, sports drink, Skittles, and some other goodies. All of the volunteers were super supportive. And there was a finisher's medal that looked pretty cool!

Tami joined me after 7 miles and ran the 10K part of the race with me to the finish line. Her start time was 30 minutes after mine but she waited another half hour for me to reach her start, bless her heart! By the way, it looks like her plantar fasciitis is clearing up!! Her chiropractor did an adjustment on her ankle last week and she felt improvement immediately.

Other parts of this weekend that I really enjoyed:
1) I laughed until my face hurt while traveling with Tami to and from the race. And she got a new Fitbit. That was fun to take out of the package and set up.
2) We spent some time with our long-time friend, Jim, who moved to Sequim a few years ago. He and his niece, Kaylee, were our chauffeurs to the start of the race and cheered for us on the course. Before leaving for home, we visited his family on his farm. He's become quite the vegetable gardener! I used to run relay races with him.
3) All-you-can-eat spaghetti dinner from volunteers of the Sons of Italy the night before the race. Need I say more?
4) It was also a night away from my family. I had a peanut buster parfait from Dairy Queen for dessert and didn't have to share it with any children. Watched an episode of Sex and the City and went to sleep shortly after it got dark out! Pure heaven.

Kaylee, Tami, Jim, and me at the end of the race. I went for a quick dip in the ocean after this. It was cold, cold, cold. My feet had "ice cream headaches" but the rest of me just felt numb.

STRETCHING: Ugh, I am so inflexible that I sort of look like a joke when I stretch. I cannot bend over and touch my toes. Nevertheless, I try to stretch everyday, even if it is just for 3 minutes. It is usually in the shower after my muscles have warmed up. Don't tell my husband--he doesn't like to waste water like that. I focus on my hamstrings, quads, and calves. Over the years, I have learned to stretch lightly. That means I don't push so far that it hurts. In fact, I move into a stretch and stop as soon as I feel light tension. I had a physical therapist tell me to do it this way several years ago because when I move deeper into a stretch, my muscles can rebound and actually tighten up rather than relax.

Stretching hamstrings, calves, and quads.

 

I have found that holding a stretch for a second has been more effective than for 20 seconds. I just started this one second method a few months ago. Before that, I used to set my watch to beep every 20 seconds and I would switch sides every time it beeped. I didn't see progress after holding my stretches for 20 seconds. With these one second stretches, I have gotten much closer to my toes than I've been in years! My theory is those muscles got tight not by flexing them for 20 seconds at a time, but rather by flexing them over and over again for very short amounts of time. So, it seems natural to stretch them back out the same way. Who knows, maybe I'm just a goof.