Training in the Neighborhood

Run recovery in Puget Sound!

I would love to do my long training runs on the trails. But the logistics of finding child care and finding time to drive to the location are just too much for me to handle sometimes. So, last weekend I decided to do my long run, with hills, right from my back door.

First, I want to interject that I thought I had experienced 2 set-backs before my run last weekend: 1) I stubbed my toe while doing some slip-n-sliding. My toe bruised, and it hurt when I walked. My chiropractor assured me it was a small tear in a tendon around my joint, and I don't really need it for running anyway. Whew. 2) I did some 100-yard sprints that felt great at first--I felt like I was flying, and I haven't been able to lengthen my stride like that for years. It is a testament to the effectiveness of the deep tissue massages on my hamstrings that I've been getting from the chiropractor. However, after a few sprints my hamstrings tightened up so much that my stride shortened and I could only shuffle. Again, my doctor assured me I'll get loosened up again, and recommended I don't do 100-yard sprints again for a while.

Bruised toe.

 

Top half of awesome slip-n-slide. The bottom half dumped into Lake Washington.

Back to my training run. I decided to do 4 five-mile loops. The loops consisted of going down Fairmount, up California, down Bonair, and up Schmitz Park. The total elevation gain for the 20 miles was only 2,700 feet but it felt like a lot of hills to me. I wanted to start at 5am to avoid the heat but I slept in a little and didn't start until 6:30am. By the time I was on my third lap, it was getting very warm. I drank a lot of Perpetuem by Hammer. I used to drink this 17 years ago when I was training for Ironman. It's palatable and it works great for me.


Down Fairmount. Why do my pictures of hills always look flat? This really was a hill!

Along the beach for a quarter mile.

 

Up California, a long gradual grade.

A view of the water at the top of Bonair.

Down Bonair, a quiet little street.

Another half mile along the beach.

Uphill in Schmitz Park. The only real trail on my loop. I loved it here because it was shaded and cool.

My drink of choice for multi-hour activity.

My favorite thing to do now after a run is stand in Puget Sound up to my waist for 10 minutes. The water is cold. It's like having an ice bath. I think it helps speed up my recovery.

I'm looking forward to getting in again next weekend because it is in the low 90s in Seattle. That's hot for this area!



Rattlesnake Ridge 50K

I ran a 50K trail race this weekend. It was an eye-opener for me as I realized I need to start working on running up hills. I also realized I need to get serious about my mileage on the weeks that I don't have a race. Running 7 miles as my "long run" will no longer be enough!

At Rattlesnake Lake before the race started. Blue skies but cool enough to keep my jacket on.

The race started at 7:30 in the morning at Rattlesnake Lake. It was sunny and cool out. The course took us up to the top of Rattlesnake Mountain and down to Snoqualmie Point Park on the Rattlesnake Ridge Trail. At this point, approximately 12 miles into the run, we turned around and went back to the lake, up and over that same mountain. I had a bag of food and drink delivered to the turn around point, and I was glad to replenish my pack with it because I had consumed all of the nutrition I had on me in those first 12 miles.

Rattlesnake Ledge is about 2 miles up the trail from the lake and it is a very popular place (i.e. touristy) on the weekends. As I was getting close to the Ledge, I could hear the people. It sounded like the buzz you would hear in a crowded auditorium. It just seemed insane to me! From the Ledge down to the lake, I had to weave through hikers that were heading up and down the trail. Everyone was very courteous and move out of the way when I asked to pass, but thank goodness I wasn't racing for first place (as if that were even possible for me).

View near the top of Rattlesnake Mountain.

The trail was nice for running. Some rocks and roots but mostly smooth and wide.

Well maintained trail!

Had to pass through several of these gates.

Total elevation gain was 6,700 feet. But, wait, that was just the first 22 miles. I had 9 more miles to go. Those miles were out and back on the Snoqualmie Valley Trail--an old railroad grade that was turned into a recreational path. At this point, it was hot and sunny. About 25% of the trail was shaded, and I was tired and extremely thankful that it was flat compared to the hill I just came off. I was lonely and bored now, but motivated to finish this one!

Snoqualmie Valley Trail. It looks pretty in the picture but I felt like it went on F O R E V E R.

Here is my new friend on the trail. I was so lonely, but she didn't seem to care about me.

I am happy I got to do this race. I had wanted to do it for over a year. But now I've done it, and I don't think I need to do it again.

Photo courtesy of Yutaka Suzue.

Self Transcendence 7 Hour

I signed up for the Self-Transcendence 13-hour run on May 30th. But, the 13-hour race was cancelled due to lack of interest. Luckily, I was allowed to do the 7-hour race instead. On the day of the race, I was so thankful that I was doing the 7-hour since I completed my first 62 mile race just the week before!

This 7-hour race was small (16 solo runners and 3 teams) and it was a wonderful community to run with. The course was a flat mile and a half loop through a park on Lake Washington. One part of the loop was a lolly-pop and that gave us an opportunity to see each other more often on the course. Every participant was encouraging and supportive when we passed each other. And each time I rounded the corner and headed for the start/finish, the volunteer lap counters called me by name. That was so energizing! There was a table of food, the regular ultra run fare, at the start/finish. I also had a large cooler with food and drink that I accessed each lap. The cooler also made for a good seat when I decided to change my socks and shoes sometime during the race. Changing shoes probably wasn't necessary but it felt good anyway. My favorite part of the start/finish area was a leader board. I could see my progress, and how I was doing compared to the other runners.

This was the leader board and clock that told us how we were doing and how much longer we had to run.

My friend, Tami, joined me for 3 laps just as I was reaching my half-marathon mark. That's when my body usually wants to stop. I am not sure why 13 miles seems to be a low point for me but maybe my legs have a memory of my 52-half-marathon-in-a-year streak last year. I thought my family would show up later in the day but they never materialized. Their plan was to rock climb on a wall in the park, and cheer for me at the finish. My daughter was also signed up for a virtual 5K and we planned for her to do 2 laps with me to complete her virtual race. I heard they decided to go hit a bucket of golf balls at the driving range instead.

It was a sunny day, and hot for May in Seattle. I brought sunscreen and applied it once, albeit not very successfully. I got a sunburned. It reminds me that I need to get some spray-on sunscreen!

 

 

I started the race with a bottle full of Tailwind, a carbohydrate and electrolyte drink. I drank too much liquid that first hour and had to stop in the restroom to pee three times during the first couple of hours of the run. It was uncharacteristically warm out and I was over-cautious by drinking too much. Lesson learned--it's a fine line between dehydration and water logging myself.

After the race finished, I stood in the lake up to my waist to give myself an "ice bath." This was a recommendation from my new chiropractor. I think the lake has already warmed up enough that it didn't do much to ice my hips and legs. Then, we were treated to a delicious meal donated by Silence-Heart-Nest  Restaurant. Awards were handed out and I received a trophy for being the second woman. If I am still ultra running next year, I want to do this race again.

Dinner by the lake.

 

Maybe the lap counters cheered for me by name because it was written on my bib.

 

Finally, I headed home for family pictures. Reason: My cousin's daughter is in a 2-year commercial photography program at Seattle Central Community College. Our family was the subject of her classmate's family portrait assignment. Here are the results.

 

Pigtails Challenge 100K

I did my first 100K last weekend. I could not have picked a better race to do it! The course was approximately 9 mile laps (six of them) around Lake Youngs reservoir, plus a 6 mile out-and-back. The volunteers were very helpful and supportive, and the other runners were supportive, too! There was a big variety of food and drink at the aid stations. The aid stations were at the start of each lap and half way around. It was a very well organized race!

Aid station half way around the 9 mile loop. These guys were getting set up for the nighttime shift. They had for great music pumping for us.

The path was mostly gravel road with a little bit of single-track trail. It was undulating and I liked that.



We had to switch directions for each lap. There were helpful signs at the start of each lap to guide us. 



 

I had some friends join me around 9am after I had gone about 15 miles. They did a great job of chatting and generally keeping my mind off of the running part. (Just to be clear here - the race rules said you are allowed only 2 pacers at a time, and I only had 2 on the course. Sheila and Lesa ran, and Tami coordinated the whole effort while putting a few miles in by herself.)

Me, Sheila, Lesa, Tami, and Baxter after running my second loop.

After my friends left, I ran loops 3 and 4 alone. I got a text from Lesa (Yes, I carried my cell phone with me in my running vest pocket so I could take pictures.) She reminded me, "Remember to eat and drink and pee!" I did just that, but I was getting tired and I pretty much walked loop 5. I picked up my iPod and turned on the tunes for that lap. Still, my attitude was getting a little negative. I believe it was because I was getting low on fuel. I had been eating all day to try to stay on top of it but I was falling behind. At the aid stations, I munched on potatoes, potato chips, crackers, pretzels, PowerBar Energy Blasts, avocado wrapped in tortillas, strawberries, and a ham & cheese sandwich. While I was on the trail, I had gels (Gu and Carb Boom) and chewy stuff  (Cliff Shot Blocks) and non-sweet stuff called Electro-Bites. Initially, I had a bottle of Tailwind drink and a backpack with water. Then, I switched my bottle to the Gatorade they were serving at the aid stations. I am not sure how to take in more calories but that will be something I will focus on in training.

 

I was so thankful for the Electro-Bites! They are crunchy but they also kind of dissolve in your mouth. I loved that they tasted different (not sugary) and their texture was different. 

My friend sent me samples of all of the flavors of Electro-Bites. I think my favorite is Apple Cinnamon. You can order them online here.

Before the start of my 6th and last loop, I took a longer rest and ate more. It was about 7pm and they were serving chicken noodle soup at the aid station. My husband showed up to do the last lap with me. I appreciated him so much for doing those last miles with me as it got dark out! And, surprisingly, I felt great for the last half of the loop. I was almost sad that I was finishing. It was a whole different game when it got dark--very quiet and calm and peaceful. 

At the end of the race, with an aluminum can I found along the way.

After I finished, I went home and took a shower and went to bed. I was so happy to have my first 100K under my belt!



Sunflower Marathon

 

The Sunflower Marathon and Relay May 9, 2015. I highly recommend it! It is in the Methow Valley between Mazama and Twisp, and it is such a beautiful area! I've done this race before, when the course was just over 21 miles. Now it is almost 27 miles (my GPS said 27.1 miles).

I planned this race as a trainer for my upcoming longer distances races. I tried out a new drink before the race, Tailwind. It is an electrolyte replacement and carbohydrate powder that you mix with water. It tasted fine--a little salty. It didn't upset my tummy. My friend, Sarah, has been using it for a few months and loves it.

I pushed hard on the first half. I know that's not the proper way to run a marathon but I wasn't trying to win it, or set a personal PR. I wanted to wear myself out a little and then keep running. It made for a rough second half but I caught up with my friend and we ran (walked uphill) the last 6 miles together. Thank goodness for Sarah! I probably would have walked a lot more without her by my side.

It was pretty warm out. Actually, I am trying to say that it was hot, but I don't want it to sound like I am complaining! I wore my running vest with 4 Gu packs, water, some Nuun, Cliff Shot Blocks, and a ham and cheese sandwich. It didn't feel like it was enough fuel. I felt like I was running on low, so I took 2 Hammer Gel packs at aid stations. Since the Tailwind worked fine before the race, I think I'll take it with me on my next run.

I am going to let my pictures and video below show you how lovely the course was.

The starting line, in a field, as the sun rises over the mountains.

Suspension bridge over the Methow River. It bounced around as we ran across.

 Running on an old dirt road in the valley with the sun sprinkling through the tall trees.

In the hills somewhere between Winthrop and Twisp.

I could hear "The hills are alive with the sound of music" ringing through my ears . . .

Methow Trails puts on this race (and the Cutthroat Classic). They do a fantastic job. There were burritos at the finish line for all of the runners, and a live band. It is very family friendly with people picnicking in the field after the race.

Me and Sarah at the finish line!!

At the finish line with Kelley and Kimberlee from The Masonjars relay team. I ran leg 1 and 2 for the team. My daughter and husband were supposed to run those legs but they stayed home because my daughter had performances in her school play Friday and Saturday nights.

The trail was dry and dusty. Combine that with sweaty toes and this is what I got.

I drove to the Methow Valley Friday afternoon. There was still snow on the side of the road at the top of the pass.

 

At the top of Rainy Pass.

Also at Rainy Pass. The large area of snow on the right is the road to the PCT trail head. It's also the start of the Cutthroat Classic race.

 

I stayed at our friend's place. They have an apartment above their garage and they are so welcoming.

 

I was greeted by this creature at my friend's house. The valley is full of deer.

 

I picked up my race packet Friday night and enjoyed a prerace lasagna dinner. I headed right back home Saturday afternoon after the race to catch my daughter's final performance in her school play!

Driving home on the North Cascades Hwy. I think it is so beautiful.

 

Hit the Floor

I'm talking about hitting the workout routine for your pelvic floor! When you hear about strengthening your core, most often the first thing that comes to mind is doing crunches and sit-ups. Then, maybe you think about working your back muscles. Maybe . . . you even think about doing planks.

I think (and this is my personal opinion, not backed up be scientific study) that a strong core begins with a strong pelvic floor. Think of these muscles as a sling in the pelvis that holds all of your guts in. Think of them as sort of a figure 8 that has an opening for your urethra (to pee) and your anal canal (to poop). They attach to the pubic bone in the front, and to the base of your spine in the back.

Ladies, especially ones who've had a baby, know how to strengthen the pelvic floor. We call the exercises "Kegels." First, you need to figure out what muscles they are. Try this: while urinating, try to stop; if you can, then you've found the right muscles! You can also find these muscles by imagining that you are trying to stop the passage of gas. It's all the same muscles.

So, "How do you "exercise" your pelvic floor?" you ask. I do reps of 10 (tighten and relax 10 times). Sometimes I do the reps rapid-fire quick. Sometimes I do them slow, like tighten gradually for the count of five and then release slowly for another count of five. Be sure to not hold your breath while your are contracting the muscles. You may notice that you also tighten muscles in your abdomen, and I was told that is okay but keep in mind that the stomach muscles are not the focus of this exercise. If you are just starting out, you may find it easier to do this exercise while laying down since the pelvic floor is not carrying a load in the horizontal position. You should progress to standing eventually. Note: don't regularly do your exercises while you are peeing, you will develop issues with not being able to pee!

You can do pelvic floor muscles pretty much anytime and anywhere. I have read that you should do them three times a day. I think I would develop an obsessive-compulsive disorder if I tried to do it three times a day! I could see myself secretly doing Kegels all of the time and not being able to stop myself. So, I just do them once a day in the shower. It is part of my shower routine: shampoo, stretch, self breast exam, and Kegels. It's an easy exercise to do, you just have to remember to do them!

Running for the fun of it

I set out on a 13 mile run yesterday in my neighborhood. I wasn't looking forward to it because I've run this route, or variations of it, so many times before. I took the dog with me as a pleasant distraction. I took off from my house and met up with a women's running group at 7:30am along the beach. I was happy to do a few miles with them but soon they turned around to head back to their cars, and I kept running onward.

I picked up aluminum cans along the way. My daughter turns the aluminum in for money. It will be seed money for a new venture that she would like to start, perhaps a chicken and egg business.

Bag full of crushed aluminum cans. It was the dog's poop bag and I was glad he didn't need me to use it to clean up after him.

Anyway, it was a beautiful spring day in the northwest. It was sunny but cool, and a perfect morning for a run. After about 8 miles, I entered Lincoln Park to run on some of the trails. I was heading downhill, back to the beach, when I came upon some pretty flowers. I had to stop and really take a look at them, sort of a double-take. Someone had placed them on the side of the trail along with a  letter and a Bible open to the book of John. The letter was to the author's mom. It seemed so private and yet it was left there, on display, or anyone who wandered by to see. The letter was heart-breaking--the author's mother had passed away suddenly and she was horribly missed. It brought me to tears.

 

Will I feel a big empty hole in my life when my mom is gone? Probably not. My mom has Alzheimer's and does not know me anymore. The sadness I feel is the mourning over not ever having a close relationship with my mom. But I have a second chance. I can be in a close relationship with my daughter as her mother. So far, I think I'm doing good.

 

I eventually made it back home after 15 miles--a couple more miles than I had planned. What started out as a grueling training run, ended as a thoroughly enjoyable, thought-provoking journey.

 

I wore my running vest and had taken with me 1) water, 2) one Gu pack, and 3) a few pretzels. I need to start taking more fuel and electrolytes with me on these long runs. I'll be experimenting with different products, and I'll let you know how they work for me.