Archive for June, 2009

Running Yosemite – Chilnualna Falls and Beyond

June 28, 2009 · Filed under Endurance, Trail Running, Training, ultramarathons · Tagged , , , ,

Went to Yosemite National Park yesterday with three of the best runners I know.

Ran 16 miles.

Climbed 4000 feet.

Started at 4200′.  Peaked at 8200′.

Took us five hours and 23 freakin’ minutes total, of which we ran four ten.  The other one hour and thirteen minutes were spent walking, looking at the map, taking photos, tracking a snake, crossing creeks, and even sitting down a time or two.

To all of you who train at elevation, I bow down.

Altitude was hard, and I realize this wasn’t even all that high!  It was about 95 degrees, which didn’t help.

We started and ended at the Chilnualna Falls trail, which is 8.4 miles out and back — the first four of which challenge you to climb 2300′.  I kept looking at the % grade on my Garmin. Many, many times we were over 15%.  I read that hiking the full 8.4 miles takes 4-6 hours. We covered twice that distance in the same amount of time, so I felt a little better about our snail-like pace.

From there, we went on an 8 mile loop, the name of which I don’t know, that took us up another 2000′.  This part of the trip was tough because of the terrain. It was rocky, even had shale, and I twisted my ankle multiple times.

Those are the facts, but what really matters is that we had a fab day!

It was gorgeous and we all had fun running together.  We laughed and told stories. We mocked one another and cheered for each other.  We were a great foursome in a breathtaking wilderness doing what we love the most: running in our trail shoes.

We didn’t know what we would find or where we were half the time. We felt like Survivor Man when we tried to navigate our way on an unmarked trail and purify our water.  We were awe-inspired by the waterfalls and the vastness around us. It’s not often that you get days like this.  When you do, you should live deeply in the moment. Let your cares dissolve and just enjoy.

A few learnings.

  • Go early. We left Morgan Hill at 6:30, but didn’t get on the trail until 10:00AM. Next time we want to be running by 8:30.
  • Go slow in the beginning.  I think we should have walked the first mile, just to get used to the altitude. It took me about an hour to acclimate.  One in our group never acclimated and had a long, rough day.
  • Bring water purification pills. Luckily, Kevin is a doctor and smart enough to think ahead about our hydration needs. I figured one bladder would be enough.  I was very wrong.  We refilled twice by way of the creeks.
  • Bring your own aid station goodies.  We were totally out of bars when we were done.  I was wishing I’d made everyone PB&J.  We are so used to aid stations, that it never occurred to me to bring anything other than GU and PowerBars.  Three hours in and we were ready for lunch.
  • Run with people you enjoy (duh) AND are of the same running caliber. Our strongest and weakest runners were never more than a few minutes apart.
  • Bring whistles! Two of our runners are training for TransRockies and practicing how they are going to work as a team.  As such, they had whistles. One whistle meant just checking in.  Two meant stop and find each other.  Three meant someone was hurt.
  • And most importantly, don’t be in a rush! Enjoy the amazing place in which you are blessed to be running.  Bring your digital camera and your appreciation for one of the most breathtaking, beautiful places in the world.
Chilnualna Falls Trail - The red line was 8 miles of our hike. You can see the trail that feeds off it in a circle. We did that too.

Chilnualna Falls Trail - The red line represents 8 miles of our hike. You can see the trail that feeds off it in a circle. We did that too.

Top of something... I think this is like 6500'

Top of something... I think this is like 6500'

At part of the Chilnualna Falls - it's actually impossible to see the whole thing at once

At part of the Chilnualna Falls - it's actually impossible to see the whole thing at once

Carrie replenishes her water in one of many creeks we saw... don't worry, we had water purification pills

Carrie replenishes her water in one of many creeks we saw... don't worry, we had water purification pills

Carrie and Kevin Climbing. As you can see, not the easiest course ever.

Carrie and Kevin climbing. As you can see, not the easiest course ever.

Worth every step. How beautiful!

Worth every step. How beautiful!

Without a doubt, one of our planet's most breathtaking places.

Without a doubt, one of our planet's most breathtaking places.

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Addicted to my Buff

June 24, 2009 · Filed under For the love of running, Reviews · Tagged

Fresh from this morning's run, wearing my Buff

Fresh from yesterday's run, wearing my Buff

Billed as “a uniquely versatile garment, wear it in up to 12 different ways for protection, comfort and FUN,” the Buff doesn’t seem like much more than a standard headband … until you get one.

Mine came in the form of a gift from a friend.  I believe the conversation went something like this.

Friend: I ordered a couple Buffs.  I read about them on irunfar.com.
JW: What’s a Buff?  Did you get me one as a present?!
Friend: Um. Well. Um.  Yes, I did!  Of course.

Ahhh, well, you can’t get if you don’t ask.  My “gift” arrived about a month ago.  I was hesitant.  I felt like a Suvivor-wanna-be.  But my running partner looked super cool, and loved his, so I gave it a go.

Well low-and-behold, I wear my Buff all the time now!  I think I feel hip in it or something.  LOL.  It actually reminded me that I used to be kind of cool in college and would have totally worn something like this.  Not only do I run in it, but I go to Safeway in it.  I garden in it.  I bake in it.  I am addicted to my Buff!

It’s comfortable,  can be worn in at least 12 different ways, is easy to wash out, is offered in varied and gorgeous colors and patterns, and provides an alternative to a hat.  The Buff uses CoolMax fabric, to wisk the sweat away, and offers 95% UV protection.

Two down sides.  First, it doesn’t provide shade.  They do offer Buff Visors, but I don’t yet have one.   Second, I wear hearing aides when not running and the Buff falls right on top of them.  It’s a bit annoying, but for most people this obviously isn’t an issue.

Other cool Buff lines include a Polar Buff for winter and Reflective Buffs for running when it’s dark.

At $23.00, you can’t go wrong!

PowerPoint Slide Show - [Ways to Wear a Buff.ppt] 6242009 100911 AM

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Here we go again… marathon season

June 23, 2009 · Filed under Endurance, For the love of running, Marathons, Training · Tagged , , ,

I am excited, intimidated, and anxious all at once.  I feel very different about marathon training than I do about ultratraining and trail running.

The trails are like home.  I feel like I can run them forever, like Forrest Gump. I want to run them all day for my 37th birthday.  I want to just get up and start running. Come home by dinner. This sounds fun.  Marathons don’t sound fun.

I can run 26.2, of course, but can I run it “fast”?  For me, fast is 3:45. That’s Boston.  I want to qualify for Boston, mainly to have an answer when people ask, “How many times have you run Boston?”  People react dramatically when they learn I have not yet qualified. “What?!  You haven’t been to Boston yet?! But you run soooo much.”  It gets embarassing.

I have my race

So I am at it again.  I have 7 minutes to cut off my PR.  I want to do it at my first marathon of the year, Top of Utah, September 19th. The course drops approximately 1045 ft. over the 26 miles but is only a 1% to 2% grade. According to the website, “it is a perfect downhill course.

“Fourteen miles of the course is in Blacksmith Fork Canyon and follows the Blacksmith Fork River into Cache Valley. Run past river banks, marshes, limestone outcroppings and through the cool canyon vistas. Moose, elk, deer, and many other species of wildlife make the Canyon their home. The fall leaves will be at their most spectacular! After leaving Blacksmith Fork canyon, the course runs nine miles through Cache Valley, which is flanked on the east side by the Bear River Range of the Wasatch Mountains and on the west side by the Wellsville Mountains. The height of the Wellsvilles in relation to the narrow width of their base makes them the steepest mountains in the world.”

The gorgeous Top of Utah course

The gorgeous Top of Utah course

Course profile. I like the direction of the line.

Course profile. I like the direction of the line.

I have my plan

Considering my current base and my speed goals, I have selected Bart Yasso’s Hard-Core, 7-Day Cycle marathon plan from his book, “My Life on the Run.”  He emphasizes hill training, intervals, Yasso 800s, and race-pace tempos (not all in one week, of course).  He also has a nice mix of easy days before hard days.  I need to recover or I get injured.  The long run is of course in there, but I do those every weekend already. I will need to cut down my long runs to keep up with the speed work.

In addition to Bart, I am turining to my newest inspiration, Dara Torres. I recently read the 5-time Olympian’s book, “Age is Just a Number.” When Dara picks a coach she fully submits to his or her training.  She does everything that coach asks, without fail.  I am following her advice and I am following Bart’s plan to the letter.

I am in a good place to train

This is my down-time at work and the kids are out of school.  It is possible for me to run six days a week. I am fully rested and not burned out.

And, frankly, I like to win.  I don’t like that I haven’t gone to Boston yet.  I am wired to believe, “If he/she can do it.  I can too.”  In fact, I recently had a conversation with a runner friend of mine. I asked him if he thought I could simultaneously achieve two goals I had.  He said no, he didn’t think it was smart for me.  This was fine, but then he added that he thought another runner probably could, but not me.  What?! This made me mad. File my reaction under, “If he/she can do it, I can too.”  It’s who I am, for better or worse.

So between my schedule, my rested legs, my Dara Torres book, my Bart Yasso plan, and my desire to join the top 10% who make it to Boston — I am in a great place to train.

So here we go again

Marathon season has begun.  I will try for Boston in 13 weeks.  That 50-miler I hope to do in November is looking pretty easy right about now.

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Hey – I’m Quoted!

June 19, 2009 · Filed under For the love of running, Trail Running, ultramarathons · Tagged , , ,

So who cares if the column is written by my friend, our club president and a frequent running mate.  And who cares if it’s a small local magazine.  I’m still quoted! That’s never happened before!  (Can you tell that I get excited by all the little things in life?)

I have now been in print twice for running.  The other time was last year when I placed 2nd overall female in the Mt. Madonna Challenge 12K.  Who cares if there were only like 20 females racing?  Second place is second place and a quote is a quote!  (It’s a great race, by the way.  If you are local, you should sign up.)

Click below to read the whole article, written by Craig Lore, co-founder of the South Valley Running Club, San Jose State University professor, two-timer at Boston (including this year), Out & About Magazine columnist, and just all-around great guy.

Picture 4

CLICK TO GO TO ARTICLE

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Independence Trail, South Yuba State Park

June 15, 2009 · Filed under For the love of running, Trail Running

I had the ideal summer vacation in my head.  My family and a place to swim, boat, run, hike, jump, splash, climb and explore.  I needed a lake or a river.  Maybe I needed both.  Then I saw an old issue of Sunset Magazine with this photo.  It looked perfect!

Sunset MagazineThe article was all about the South Yuba River, a lesser-known cousin to the American River just 30 miles to the East.  What caught my eye was the article’s reference to numerous hidden swimming holes.  This was exactly what I wanted for my boys.

A week later I had rented a cabin on a small lake — complete with 6 canoes, 2 kayaks, and a dog-friendly policy — and just 3 miles from South Yuba.   We were all set.

Our lakeside cabin, 3 miles from South Yuba

Our lakeside cabin, 3 miles from South Yuba

I’d love to tell you about all the running I have been doing in this natural wonder.  Well, I haven’t run a lick.  The best laid plans… My husband could only come for the weekend, so lacking any other adults, I have a great excuse to sleep in, bake, and spend my days swimming, boating, and hiking with my kids.

But today the boys and I hiked a trail that made me think of all my running friends.  We choose the South Yuba Independence Trail, because it is rated very easy.  When you have three elementary school boys, you want to play it safe.  It’s fab for kids and is in fact the country’s first wheelchair-accessible trail.  It took our crew, including the still-hobbling but soooo much better Wishbone, three-and-a-half wonderful hours to go 5 miles, including two stops for swimming.

Nice, wide trails make this very easy for kids, those in wheelchairs, or first-time trail runners

Nice, wide trails make this very easy for kids, those in wheelchairs, or first-time trail runners

The trail, an out and back,  is just about 2.5-miles in either direction.  Slightly longer if you take the Jones Bar Road turn off.  You could make this anywhere from a short trail run to 14+ miles.

Even though you are at the gateway to the Sierra Mountains, your elevation stays level, hovering around 1200′.

One awesome Flume switchback

One awesome Flume-switchback

Two super-cool findings include the wooden bridges — called flumes — and the swimming hole at mile two along the Western path.  There are geckos everywhere, plentiful vegetation, waterfalls, creeks, and many places to sit and enjoy.

Unexpected swimming hole, 2-miles into the West trail

Unexpected swimming hole, 2-miles into the West trail

The area was originally developed in 1854 by a group of miners who needed water.  They built a 27-mile waterway that connected the Yuba River to Smartville.  The system was discovered in 1969 by a museum docent, John Olmstead.  His friend was a wheelchair bound man who dreamt of a trail system that would allow him to ride in his chair and still touch the wildflowers.  The Independence Trail is his dream come true.

Even Wishbone, who has been recovering nicely from his broken back, enjoyed today's trail

Even Wishbone, who has been recovering nicely from his broken back, enjoyed today's trail

Directions: the Independence Trail is on State Highway 49, about six miles north of Nevada City, just after you enter South Yuba State Park.  Park on either the right or left side of the highway.

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Announcing the 34th Annual Mt. Madonna Challenge

June 7, 2009 · Filed under Morgan Hill, Trail Running · Tagged , , , ,

SVRC Presents the 34th Annual Mt. Madonna Challenge 6K, 12K, 18K Trail Run

Registration Now Open on Active.com.

Flyer and more details at http://www.svrchome.org/mtmadonnachallenge

 

6K, 12K, 18K Trail Run Register today at Active.com

6K, 12K, 18K Trail Run Register today at Active.com

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Bangalore and Broken Backs

June 6, 2009 · Filed under For the love of running

Where have I been since the last post, many weeks ago?

In short, the animal hospital and India.

Wishbone resting

Wishbone resting

My poor dog, Wishbone, who I have chronicled in this blog before, ruptured his spine in four places when doing nothing more than his regular running, jumping, and trotting down stairs.  

About fourteen days ago he went on a 6-mile run with me, as he does twice a week. Nine hours later my son and I noticed he was limping.  Two hours after that he couldn’t use his right hind leg.  By morning, he couldn’t stand at all.  Half his body was paralyzed.  

Seems my two-year old Jack Russell Terrier has brittle bones, the cause of which is abuse he endured as a puppy.  

Wishbone is a rescue dog.  He was found bleeding in a Wal-Mart parking lot with a broken jaw, broken leg, fractured leg, and torn ear. We adopted him at 6-months of age, after he spent 3-months in the hospital healing.

He is a great dog! The boys and I love him!  But for the rest of his life he is not suppose to jump or run hills.  Merely walking down the stairs can cause the discs in his back to rupture.  He is on 30 days of bed rest (crate care is what our vet calls it).  We carry him everywhere.  He can use his hind legs again, but as my husband said, “He walks like a drunken sailor.”

Streets of Bangalore

Streets of Bangalore

With Wishbone under control, I hopped on a plane the day I was meant to be running Ohlone. Destination, Bangalore, India.  

I used to travel 70% of the time.  I have been all around the world.  I ran the Prague marathon (highly recommend it). I have run the steep terrain of Skopelos, Greece. I have run in my own tiny gym in the Kingdom of Saudi Arabia; by law I couldn’t run outside or use the 3000 sq. ft. gym provided to the men.  

I don’t travel nearly as much any more, a choice I made two years ago.  But when I do, I embrace every minute.  

Having never been to India before, I had no expectations.  I found it fascinating, overwhelming to the senses, energetic, vibrant, colorful.  A country full of contradiction.  I couldn’t run outside (too polluted, too dusty, too crowded, too hard to know where I was going), so I stuck to the treadmill and the swimming pool.  

So now I am home and looking forward to the summer.  My boys all just finished school. I am telecommuting the whole season and enjoying two separate vacations.  I plan to run run run run for the next three months, including a lake trip in the Sierra Mountains and a week on the beaches of Oahu. With no big races planned till September, it should be a wonderful summer to just run and enjoy.  

I just can’t take one of my favorite partners, the one who reminds me to stop and smell the roses, my beloved but broken Wishbone.

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