Bikes, Beaches and a 5k

Despite not having any set plans, this past weekend sure was a busy one that included, no surprise,  biking and running!

Bikes: Amgen Tour of California

The Amgen Tour of California made its way up the state and passed through our neck of the woods Friday, Saturday and Sunday.  The Amgen Tour is an eight stage/day, 750 mile bike race that started in Southern California last weekend and ended in Santa Rosa this weekend.  I was lucky enough to sneak away from work on Friday to watch the individual time trial stage in San Jose on Friday, the start in Livermore and out on Patterson Pass for one of the King of the Mountain climbs on Saturday, and across the Golden Gate Bridge on Sunday.  On top of that there is an awesome app that allows you to stream the tour live so I enjoyed catching up with the tour every afternoon at work around 2 when it went live.

I LOVE the guy on the far right in teal - definitely no race nerves for him!

The break coming up Patterson Pass.

Top of the KOM climb at Patterson Pass.

Here comes the Peloton!

Bikers on the Bridge on their way to Santa Rosa.

Streaming live at work.

Seriously in awe of these athletes.  Can't wait til they come through again next year.

5k: Kops for Kids 5k

One of my goals for last year was to set a new 5k PR and well, that never happened.  I haven't ran an official 5k since 2009 so when Layla said she was doing a local race Saturday morning and I calculated I could still make it to the start of Amgen in Livermore at 11 I jumped at the chance to race.

The race was very small and benefited athletic, educational and social programs in Contra Costa County aimed at keeping youth out of trouble.  There was a large law enforcement and military presence so we joked we were probably in the safest place in Contra Costa County Saturday morning.  There were no timing chips - only old school bib tears.  Despite being small, there was a pretty nice post race spread, a band and a half dozen vendors set up at the finish.

Since I really wanted to race this and everything has been kinda stiff and cranky lately, Layla and I planned to do a warm up run to loosen up before the race.  The race started in a shopping center so we did a few warm up laps before the start.  I had to hunt down a bathroom so I barely made it a mile before we had to line but luckily that seemed to be enough.  My last PR was was 29:23 (9:27 min/mile) and was run a week after my first marathon so I knew I could easily beat my time.  My "A" goal was anything under 25:00 but I thought that was a stretch.  My "B" goal was anything under 25:59 and my "C" goal was just a new PR.  I planned to try and start the race in the mid 8s and slowly speed up from there.

There was a 5k and 10k with the 5k course being a simple out and back along a trail.  Since there was no chip timing so we tried to line up as close to the front.  A simple bull horn sounded and we were off.

Within the first half mile I managed to secure the second place women spot.  I was running with everything I had and clocked a 7:59 at mile 1.  Yeah, so much for starting in the mid 8s.  As I approached the turn around there was only a handful of people in front of me and I saw Layla on the other side kicking ass holding the first women spot!  I checked my Garmin and it read 1.35 which had me a little worried the course was going to be short but thought maybe there was a round about way we would take to the finish.

On my way back I saw the third place women maybe a tenth or so mile back.  Having gone out as fast as I did I didn't know how long I could hold my pace but my competitive side kicked in (and the sheer fact that I never am in a position to place) and I was going to do everything I could to hold on.

Right around mile 2 I saw the "1k to go" sign and knew at that point the course was going to be short.  Darn - I wouldn't be able to count this PR.  On the flip side though I knew that instead of 1.1 miles to go I only had about .6 and pushed with everything I had.  Soon I was off the trail and crossing back through the parking lot and crossing the finish line.

Final Stats:
Distance: 2.66 miles
Time: 21:59 (8:17 min/mile avg)
2nd Place Woman Overall

The good news is had the course been a full 3.1 miles an 8:17 pace would have helped me hit my B goal!  Now that I know a little bit more about my ability I am eying another 5k in a few weeks to get an official PR.

Beach: Tennessee Valley Trail Running

On Sunday Layla and I set out on another running adventure.  After watching the Amgen Tour on the Golden Gate we headed over to Marin to run some trails.  No pressure, no distance in mind, just out to explore.  I had seen Tennessee Valley as an aid station for a lot of races but never been over there myself.  My Garmin ended up being dead so literally I just ended up running on feel checking in with Layla from time to time to see our total mileage.

Our route took us straight out to the beach, up to a look out, back down to the Coastal trail almost to Muir Beach and then back on the Fox trail for a total of 7 miles.  We spend a lot of time stopping and taking pictures as well as debating which way to go.   I think I must have said, "next time we will explore this or next time we can go that way" a million times.  It was simply a gorgeous day with absolutely spectacular 360 degree views.   Like I needed yet another reminder of what a beautiful state we live in. 

Post run we headed over to the San Francisco Running Company where I got my first Osielle tank.  I had been eying their Mio Mesh tank as it looked like the perfect light weight tank to take me through the summer and I loved it.  I got it in navy but pretty sure I will need the pink one too.  A coffee stop and a stop at Lulu for some more sports bras on sale rounded out the shopping.  Amgen, running, coffee and running clothes shopping = the perfect Sunday in my book!  Now just two more days of work until the three day weekend!

(P.S. My Big Sur marathon recap is almost done!  Spoiler - it was a great race!)

Dear Running Family

Dear Runner,

In the "real world" we are strangers.  We might have extremely different backgrounds, thoughts on politics or tastes in music but the minute we lace up our shoes we are both runners.

From that moment we are no longer different.  You may run a 6 min/mile, I might run a 10.  You might prefer short races, I might prefer long.  You might run without music while I run with but none of that matters.

We will talk shoes, PRs, goal races, past races, and favorite races.  We will bond over lost toe nails, post race beers, crazy pre-race rituals and Garmin stats.  We will laugh over stories of crazy training runs.

We will cheer each other on when we meet out goals and commensurate together when we don't.   You will understand what is it like to watch the world wake up on a run and think 20 miles is the perfect way to spend a Saturday morning.

When we take off our shoes we are no longer strangers.  Sure we may go our separate ways but we are forever entwined in this bigger community.  We share are a community of runners -  a driven and determined bunch who understand hard work, passion and perseverance.

Thank you for allowing me to to be a part of your "family."

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 
Dear Spectator,

You are are the start and stay to the end.  Through the wind, rain or sweltering heat you stand there, smile on your face, jumping up and down, cowbell ringing loudly encouraging family, friends and strangers to keep moving forward.  Running can be a solitary sport, a lonely sport but today you make sure no athlete ever feels alone.

You make signs, plot spectating point, play photographer.  Your presence, your words of encouragement, your enthusiasm help athletes push through those hard moments, through pain, through exhaustion.  You are at the start to calm pre-race nerves, offer words of wisdom and hold jackets.  You are the finish to celebrate successes, ease disappoints and every mile in between.  If you weren't there it would be just training run, you add to the excitement, the atmosphere - you make it an event.

Sometimes we don't always acknowledge you like we should.  Sometimes all we can muster grunt.  You put up with a lot - hours of training, being woken up my early morning alarms, loads of laundry, constant hunger.  There is also a good chance we have ended up covering you in salty, snotty, sweaty hug.  But we appreciate your presence, your support, your encouragement more than you know.  You take an interest in our passion and we get to share it with you on race day.

And for that, we are eternally grateful.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My thoughts and prayers are with Boston.

My 2013 Non-Goals ~ Goals #2 & #3

Goal #1 - Cross the finish line of Way Too Cool 50k = CHECK!

In keeping with "one goal" at time mantra for the year, it's time to turn my attention to goal #2 - Vineman 70.3.

This will be my third 70.3.  A week before my first one, Big Kahuna in 2011, I broke my toe.  While I crossed the finish line, I knew I could do better.  Last year I saw what I was really capable of and had an awesome race at Rev3 Portland.  However, I still think I can go faster.  I've mentioned it before but I really never trained to "race" my bike.  Also, with all my back issues I never felt I was really able to run for speed as I was just happy to run without any pain.  This time around I found a great training plan that incorporates lots of speed work to both the biking and the running. 

Training officially started today!  There is just one catch - the race sold out in something like 5 minutes and despite my best efforts I only made it on to the waiting list.  I have been told that of the last 5 years there was only one year not everyone on the waiting list got in so I am hopeful.  I will go forward with training like I am registered for the race.  Worst case scenario - I end up in good shape. :)

A another small detail - I am currently without my road bike and am anticipating the first three weeks of bike training to be done via spin classes.  Good thing my gym has awesome instructors that really focus on interval training. 

Other than that I am excited to dive into another training.

Goal #3 - Big Sur Marathon

Back in 2011 I was all set to run this marathon but . . . you guessed it . . . my back made me down grade to the the 9 mile race.  I had a lot of fun that weekend but I still wanted to run the full marathon.

Big Sur 2011

This race is another one that sells out in 24 hours so I knew if I wanted to run it I was going to have to register months out (July to be exact) and hope I would be healthy enough when the time came.

Well, the race in in 4 weeks and I feel great.  Coming off of Way Too Cool I feel like I have a really good base.  Big Sur is also known for its hills - something that scared me in the past, however, I think all my trail running will really come in handy.  I am really looking forward to running one of the most scenic marathons in the world.

So, there you have it - goals #2 & #3 - Big Sur Marathon on April 28, 2013 and Vineman on July 14, 2013. 

Race Report: Way Too Cool 50k

Two and a half weeks later I am still smiling.  Despite the weeks leading up to the race not going as planned, come race day I couldn't have asked to have a better day.  But I will start at the beginning - this one is going to be a long one.

Training

It's no secret I love making training schedules.  When I decided I was officially going to put my name in the lottery for Way Too Cool I immediately starting researching different plans and came up with the perfect 13 week plan that would officially start the Monday they released the lottery results.  Three weekday runs and a long run on the weekend.  As the weeks progressed I planned to add some back to back weekend runs for Febraury.

The first three weeks went great.  I had to rearrange days here and there but I was hitting all my workouts.  When we got home from visiting family on Christmas day I felt that all to familiar ache in my back that turned into one of the worst flare ups I have had in over a year and wasn't able to run for three weeks.  A month later when I was just starting to hit my stride again I got the flu and was out for almost 8 days.  Two weeks before Way Too Cool I was doing my longest run of my training cycle to date - 18.6 miles.  

I was freaked out.  I wouldn't even train to run a marathon with a long run of only 18 miles and to be honest I almost backed out.  I didn't want to do this half-ass. 

Experience told me I would probably be okay with lower mileage than most.  Given my history with my back I knew really high mileage would only put me at risk for injury.  Despite my short long run, my mid week runs went well.  I decided the first 20 miles would be physical and the last 10 would be all mental.  My mental game has gotten pretty tough.

I must note I DO NOT advocate training like this nor am I particularly happy with what I did but I did the best I could given the circumstances.

Pre-Race

On Friday the day before race day I got this little reminder at 9:00 am.

Gulp.  I guess I never changed my calendar after I got accepted through the lottery.  This was no longer a question - it was real.

Layla and I escaped work early that day and after a few errands we made our way up to Alisyn's who was so sweet and gracious to host us at her place which was roughly 20 minutes from the start line.  After a delicious dinner we were watching a movie and I could feel my eyes getting heavy, however, I soon as I crawled into bed I got a second wind and kept poor Layla up gabbing her ear off about who knows what.  I blame the nerves.  Finally around midnight I was able to fall asleep with the alarm set for 5:00 am.

Around 4:00 am I woke up to a nightmare that I was really there to do an Ironman and had forgot all my bike and swim stuff at home so I couldn't race.  I was revealed when I realized I only had to run 31 miles. :)

Race Day

The race started at 8:00 AM which theoretically meant a little more sleep than usual before a race although my nervous stomach got the best of me.  We got the start in plenty of time to score great parking, grab our bibs and race swag, head to the porta-potties, etc.  I still don't think it registered that at the end of the day I was going to be an "ultra marathoner."

This race is one of, it not the most, sought after 50k in the country.  With 1000 racers on race day the start was split into 2 waves - one at 8:00 and one at 8:10.  With about 5 minutes to the start of the 8:00 wave we made our way to the starting line.  I was actually pretty chilly at the start and for a moment I regretted not wearing arm warmers but the sun was out and there wasn't a cloud in the sky and knew as soon as we got going I would get warm and regret having to carry them.

 

As the minutes ticked down to 8:10 the nerves actually started to subside and I was getting really excited.  Before I knew it the horn sounded and we were off.

Photo credit Inside Trails

The first mile was all on pavement as we made our way to the trails and we ran into Alyssa who was also doing her first 50k.  The first 8 miles of the race had us doing a loop that would have us running back past the start line.  This was also our first aid station.

As soon as we hit the trails it was single track for the majority of the way back to the start.  Within the first 2 miles we hit the first on many creek crossings which offered one of two options - wait in line to navigate the rocks or splash on through.  Knowing I still had 29 miles to go I opted for the rocks this time around.

Still feeling like a trail newbie, I was a little anxious for all the single track - mainly I didn't want to hold anyone up behind me but as we filed into line my fears quickly subsided.  People were really nice and courteous about passing you or letting you pass if you needed to.  I also really liked that the line kept my pace in check.  

Layla and I were still managing to stay together at this point too which made me happy.  Of course it was still early but I had enjoyed having her to run with during Lake Chabot and hoped we still had many more miles together although we had both encouraged each other to run our own races.  

Photo credit Inside Trails

Photo credit Facchino Photography

About a half mile before mile 8 we hit another water crossing.  Despite trying my hardest to navigate the rocks both feet ended up ankle deep in the water.  I was a little worried about blisters but the water was actually really refreshing and within about 3 miles everything was dry.

As we made into the first aid station we were surprised by a bunch of friends cheering us on.  I was actually starting to get hungry and grabbed some shot bloks, a 1/4 of a banana and some chips for salt.  From there on out most aid stations were approximately 5 miles apart so my plan was just to eat roughly the same thing at each aid station. 

From there it was time to start the big 23 mile loop that would eventually bring us to the finish.

It was just over 3 miles to the next aid station at Lower Quarry and we had a great time flying downhill and taking advantage of the opportunity to bank some time.  We were over a third of the way done and feeling great.  

Loving the downhill!

As we were making our way down towards the highway crossing I scanned the spectators and was so surprised to see Samantha and ran and gave her a big hug.  It was such a nice surprise.

After Lower Quarry it was 6 miles to the next aid station at Maine Bar.  As we ran along side the river it was so cool to look up and be surrounded by the canyon walls.  It was also terrifying to know we somehow had to make our way back up those canyon walls. 

After Maine Bar is when the ascent out of the canyon began.  Happy Layla and I were still together we kept a good clip while running but slowed to hike some of the hills.  We spent a lot of the time in a pace line on the single track and enjoyed chatting with others on the course.  Everyone was so friendly and we got some good insight from veteran runners on what to expect ahead.  

Splashing in puddles - photo Facchino Photography

Mostly though I was just having a blast.  Sure, there was some challenging parts (with the most challenging part still to come) but the scenery was beautiful.  The majority of this was shaded so it was nice and cool.  We saw some waterfalls and even got to run on part of the Western States course!  The trails were in great condition.  I even noted that our 30k time (18.6 miles) was faster than the Lake Chabot 30k we had done two weeks prior.

Around mile 20 I felt my energy start to slip.  I don't know if this was because I had told myself the first 20 miles was physical and the last 10 was mental or if it was just a coincidence but mile 19 was my second slowest mile of the race.  As we approached the Auburn Lakes Trail (ALT) aid station at mile 21 and caught myself inhaling a bunch of food so I crossed my fingers I had just gotten low on fuel.

Luckily I think it was just my energy must have been running low as I started to get my groove back and was feeling much better by mile 23.  These next few miles were some fun single track.  I was so happy Layla was still there running with me or I may have stopped to walk.  We weren't always talking but just knowing someone is there silently pushing you along is very helpful. 

Right around mile 25 we hit the infamous Goat Hill.  It climbs about 500 feet in less than half a mile - definitely "hands on the thighs" hiking but once you reach the top you are at the marathon marker.    There was a very nice man standing at the top shouting encouragement.  Once at the top one of the volunteers asked if I was okay and needed anything.  My pack was out of water and I wanted to refill it although I was really struggling to get the darn thing out and I think I may have ended up just thrusting the whole thing at him.  He was so awesome and fixed the whole thing up for me.  I can't say enough good things about all the volunteers.

I also remember looking at my watch and seeing I made it to the 26.2 marker faster on a trail race than I had run my first marathon.  It reminded me just how far I had come as runner and I what I was about to accomplish.

At mile 27 Layla and I celebrated the longest distance either of us had run and started the calculations to figure out our estimated finish time.  The goal had always been to finish with a time that started with a "6" but secretly when I started training for this endeavor I hoped to finish in 6:30 or better.  We knew pending any catastrophes we had our "6" in the bag but under a 6:30 was still a possibility.

Soon we were crossing over highway 49 again into the last aid station where they had a sign saying only 1.4 miles to go.  Layla and I looked at our watches, looked at each other and knew that if we got moving that 6:30 was ours.  

Of course the first .4 miles after the aid station was a uphill but we powered up it.  At the top we could hear the finish line in the distance and that was all the motivation we needed.  I dug deep and pretty soon we were rounding the corner to the finish line.

Photos courtesy of Samantha

Photo credit Facchino Photography

Photo credit Facchino Photography

 Ultramarathon Finishers!

The next few minutes were kind of a blur.  There were hugs and pictures and lots of smiles.

It was so nice great having a great group of spectators at the finish and people to celebrate with.

Final Stats

6:25:54 (12:32 min/mile)

75/114 Women 30-39

584/852 Overall

Given that my training didn't go exactly as planned I am absolutely thrilled with my performance.  Coming in under 6:30 seemed ambitious but I am so so thrilled with how it turned out.  I look forward to seeing what I can do with a full and complete training cycle.

We soon said our goodbyes and headed over to the Auburn Ale House for fried pickles and beers and to talk about all things running.

Elevation 4,468

I had an amazing day running I couldn't have asked for a better day to run my first ultra.  Everything just came together perfectly.  Seriously, it was so much fun!  When people ask me why in the heck I want to spend the day running 31 miles it is for races like this.  This is why I run.  I know this is only the beginning of more ultras to come.

Race Report: ITR Lake Chabot 30k

In preparation for Way Too Cool I tried to get in as many trail races as my schedule would allow.  While this was supposed to be one of two 30ks, since I got sick during my last one it ended up being my only one.

The race was held at Lake Chabot which is literally 15-20 minutes from my house.  I have done three other races on these trails, however, nothing more than a 10k so I was excited to get to explore more of the area.

The race started at 8:30 and given the close proximately to my house I didn't even have to get up until 6:30.  Since my body is used to waking up earlier than for work I enjoyed some extra sleep and got the opportunity to get in some good stretching before I left.

One great thing I have found with all the trail races I have done is the relaxed atmosphere before the start.  Nine times out of ten you pick up your bib race morning and wait no more than 5 minutes to do so.  Parking is always plentiful and close so you are able to make an extra trip to the car to drop off any clothes, etc before the race starts.

I knew a lot of people running this race and met up with all of them before the race.  Soon it was 8:25 and we all started to head over to the start line.  There were 4 different distances - 10k, half, 30k and 50k.  I lined up with Layla, Alisyn and Paulette.  Layla and Alisyn were doing the 30k and Paulette was doing the half.  I honestly had no idea what type of a pace I would be keeping so we all said our "good byes" and "good lucks" and planned to meet up after the race.  I secretly hoped I would be able to hang with them just because having someone to run with is much more fun but I promised myself I wasn't going to push myself too hard.  I was treating this as a training run not a race and I wanted to finish the race feeling strong since I would still have another 13 miles to run at Way Too Cool.  

I had studied the map pretty closely before race day trying to memorize where the hills were and where I would get some relief on the downhill.  From cycling I have learned I do much better when I am not only physically prepared but mentally prepared for what is to come.

The first mile and half of the race was pavement before we transitioned to the dirt.  After the first mile I was kinda struggling a bit envisioning the 17 more miles I had to go but broke out my favorite cycling trick of just worrying about how much further til the next aid station.  First aid station was at 5.6 - less than five miles to go.

Between miles 3 and the aid station at mile 5.6 there was some hills I hiked but also some really great single track downhills - the majority which was in the shade.  It was so cool and crisp and just perfect.  Around mile 4 I finally found my groove and had managed to still keep up with Layla.

The first aid station was at the top of a hill, hence the walking. :)

Trail race aid stations mirror cycling aid stations in that they have actual food - chips, candy, pb sandwich slices, fruit, potatoes, and soda along side the more traditional water, electrolyte drink and GU, chomps, shotbloks, etc.  Now, in a road race I would never ever consider eating real food but for some reason in trail races it just makes sense.  Last trail race I was obsessed with cut up Payday candy bars, this race I opted for the Ruffles chips, bananas, oranges, shot bloks and Mountain Dew.  The Mountain Dew was actually an accident, I thought I was grabbing the electrolyte drink but it ended up being amazing.  I think the last Mountain Dew I had was in 6th grade but it ended up being an amazing mid race drink.

Within the next mile or so out from nowhere we started hearing rapid gun fire and it was close.  I started to look around spooked until Layla told me we were by a shooting range.  It was so loud though I felt like we must be in the shooting range and expected to see a stray bullet any minute!

As cliche as it is the miles were just ticking by 6, 7, 8.  We were really just enjoying the gorgeous day and enjoying chatting with other runners.  You would have never guessed it was February with the perfect weather we were having.

Around mile 8 the half and the 30k split off and we headed out onto some wide fire roads.  The trail was completely exposed to the sun but there was just enough breeze to keep you cool.

We hit the next aid station at mile 10, refueled with some fruit and headed out.  Just past the aid station we encountered a fence we had to climb over, ran a few yards and then started up some pretty steep single track.  Of course just a few feet after the fence I took a spill - it just wouldn't be a trail run if I didn't eat it at least once.  Lucky walked away with nothing more than a bruised ego.

It is probably safe to say I hiked the entire next mile but was greeted with some beautiful views.

It was right around this point I was also thinking, "holy crap," I am really only 1/3 of the way done with Way Too Cool.

What goes up must come down and the next few miles provided large, wide shaded fire roads and I found myself completely alone - I almost forgot I was racing!  Another huge difference between trails and the road.  I have never ever been alone during a road race before.

I caught up to Layla at the last aid station which was right around mile 14.5.  Only 4 miles to the finish and I was still feeling strong.

Around mile 15 she commented we were at the half way point of Way Too Cool.  I still can't believe I will be running a race where 15 miles is the half way point.  It was encouraging though to know that at 15 miles I still felt good and was actually having a blast.  I told Layla I might even meet my super secret goal of finishing in three and a half hours.  She told me she would help make sure that happened.

While I haven't had a chance to blog about it yet I did a trail half in January as part of my birthday weekend (it is coming) that because of the elevation took me 3:30 to finish so to know I was already past 15 miles at the three hour mark boosted my confidence.  

Not too much further down the road and we were back on pavement for the last 2-3 miles back to the finish.  There were some good rollers during those miles but finally we turned a corner and I saw the marina and finish line in sight and we sprinted towards it.

18.2 miles/2800 feet elevation (although Garmin read 3661 I am going with the official calculations)

3:32:08 (11:39 avg pace)

12/20 Female 30-39

58/86 Overall

After the race we hung around and chatted for bit, got our race shirts and some pretty cool coffee mugs.  Then we headed out for burgers, fries and beers.  Good races always end with good food. 

Not too bad for my first 30k.  This race was a ton of fun and such a good mental boost for Way Too Cool.  Inside Trails really knows how to put on a great race.