Running Wonderland

I have done a terrible job of updating the blog lately.  After finishing the Wonderland trail I started to write an entry...and never finished.  Since it seems so long ago I will just post some pictures of the adventure.

First, some background.  Myself and two running friends (Dave and Rob) ran the Wonderland trail the weekend after labor day.  The Wonderland is a 93ish mile loop around Mt. Rainier.  To describe the run in one word is easy - amazing.  Below are some pictures I took along the way.

Suspension bridge

Our happy group

We have how far left?!?

Headed up panhandle gap

DONE!

Icing the legs

White River

Today I got an update on the race I am running this weekend...


"...3 days of shoveling trail, creating steps and a few confidence ropes for balance and we should all be able to enjoy the pristine ridge line views of the Noble Knob trail, Norse Peak Wilderness and unobstructed views of Mt. Rainier that make this course one of the most scenic routes in the sport of ultra running."

I kid you not, they have been shoveling the trail in an effort to keep the original course.  How awesome is that?

WR Training Run

Yesterday was the first of two White River training runs.  The 50 mile course is split into two 25 mile loops, both of which are run as training runs in the weeks leading up to the race.  The Seattle Running club is kind enough to organize the event, and lead folks so they do not get lost.  Unfortunately our little crew from Olympia were not able to meet up with the greater group, there was a bit of a time miscommunication. 

After standing around for about 45 minutes we realized what had happened and hit the trails.  Thankfully there were two things working in our favor 1) one of our group had previously run the course, so he generally knew where we were supposed to go; and 2) the Seattle Running folks drew arrows in the sand to make sure everyone went the right way.   

The first few miles felt rough, it seems to take me awhile to get warmed up.  Once that happens things improve, but I generally find the first hour (at least) to be pretty rough.  The first 6 miles (last 6 of the race) followed the White River along beautiful forested single track.  This may be the last time you hear me say something nice about that stretch, it is full or rocks and roots, that after 44 miles could lead to some bloodshed. 

View of the White River from the trail

Happy at the beginning

Trail, I should have taken a more representative picture

The trail is around here somewhere...

After 6 miles on the nice wooded trails the run started in earnest, we began the climb to Sun Top.   As we were motoring uphill I made a silly comment - "I don't think we will run into snow".  Wrong...  A few miles later we hit our first patch, it continued until we got high enough up for the trees to thin out.  We were not moving very fast and the snow slowed us down ever more.  At this point or little group had shifted our thinking from "we're going for a run" to "we are going on an adventure".

Creek...

...we had to cross

Going up

And then there was snow

That we had to slide down

Until we got out of tree cover

And were rewarded with views of Mt. Rainier

Proof our little group made it to the top

By the time we reached Sun Top we had covered ~19 miles and had 6 miles to go, downhill on a dirt road.  I think our little group had wordlessly decided that we were done, the hard part was over [side note: running downhill is hard, it is a quad crushing event].   We sat down and took in the views, spending the better part of a half-hour enjoying the sun, surroundings, and munching on snacks.  We finally collected ourselves and started the pounding downhill.  The miles flew and before we knew it we were back at the car. 

All in all the day was a success - time on my feet, good company, and beautiful views.  Our trip took 5 hours and 40 minutes from car to car, however, I would say 40 minutes of that was spent enjoying the views up top and a small stint of route finding at a road crossing.  As for the course, it is going to be hard as hell.  I don't know that I am going to go to next weeks training run, I think ignorance may be bliss in this case! 

The Things I'll Carry

Tomorrow is the first of two White River training runs (~25 miles).  The meet-up group comment is as follows:

"The run will be 4 to 5 hours.   Due to blow down and snow.  Be prepared to be self sufficient as we cannot get to Suntop   to provide water and food.    Bring iodine tablets or water filter.   Nutrition bring a minimum of 1,000 calories. Be prepared for cool weather and bring sun block even if   it is cloudy you are at high elevation."

 Humm... not quite sure how I am going to pack for this one.  I think I can get by without the water filter, I plan to fill my bladder and carry a hand held, that should be enough.  As for food, it looks like I will be making myself some pb&j's tonight.  For good measure I purchased poor man's energy bars (pop tarts) at the grocery, I can only stomach so many cliff bars before the inside of my mouth turns raw and my stomach revolts.

That being said, I don't know that I have ever consumed that many calories during a run, any run.  It makes me think maybe I need to work on a better nutrition plan? 

Rock Candy Mountain

Don't let the name fool you, there is nothing sweet about the Rock Candy run.  It is 9 miles of pain, during the course of the run you have two choices, climb or descend.  All of this occurs on a extremely rocky ORV trail. 

The first few miles were okay, I think I was in denial.  However, about 2 miles in it started to hurt.  I thought my calves were going to explode and my feet went numb.  Not pleasantly numb, no, they were painfully numb.  Each step felt like I was moving forward on cement blocks that had shooting daggers installed in the bottom, it sucked. Thankfully a bit of walking alleviated that problem.  We made it to the top, took in the beautiful view, turned around and headed back down.

The way down was an entirely different type of pain.  I now am aware of muscles/ligaments in my ankles that I was unaware of before.  I am embarrassed to admit that I hobbled my way into the grocery store afterward because I couldn't bring myself to walk normal.  I am hoping a few weeks of this run and things will start to strengthen up.  In the meantime, if you see me around town, please don't laugh if I am hobbling.

Running into the ground

I have done quite a bit of running this spring, I think I am finally paying for my exuberance.  Yakima was a tough race that definitely has me re-considering my fitness level.  Since that race my knees have been bothering me quite a bit.  That coupled with travel has kept me from putting in any mileage the past couple of weeks.  

My running buddy

Yesterday was a beautiful day so Jacks and I took full advantage and headed out for a trail run.  Next Saturday is my first 50 miler and I wanted to get some time on my feet before then.  Wow, did I ever have a bad day.  On the upside my knees didn't feel too bad, however, I had about zero energy.  It was like my body hadn't received the message that it was supposed to be running.  I spent two hours vacillating between running and a slow shuffle.  Hopefully I got this out of the way and next weekend goes better!

Spring is here, the trillium are out!

Sun!

Shaking in my Brooks

I am running a race this weekend in Yakima, below is an excerpt from an email received from the RD:

Speaking of reality... the reality of the difficulty of this course probably has not sunk in yet for you-- that's ok it will eventually one way or another. These races with all the elevation gain and rocky trails are super hard, possibly the hardest of these distances in the Northwest, but I sure hope you lift your head up from time to time to soak in the nearly continuous 360 degree views.

So there you have it, my weekend plans.  Matt is hoping to fish while I spend the better part of a day running, sadly that may not be a reality for him.  Washington has gotten quite a bit of rain lately and the river levels are really high.

Have a good weekend!

Columbia Gorge 50k

Yesterday was the inaugural running of the Gorge 50k.  I went into this race with two expectations,  1) a beautiful course and 2) an improvement on my time due to less elevation than previous races I've run.  What I learned; I am still new to this, maybe I should keep my expectations in check...

Expectation number was most definitely meet, if not exceeded. Prior to the start the RD gave a quick brief and stated he feel's confident that this is one of, if not the most beautiful course in the country.  Where else can you run by so many waterfalls?  One gentleman I was running with for awhile wondered aloud why anyone would go to Hawaii when you can see so many waterfalls right in your own backyard.  My answer, you see the sun in Hawaii...

!st waterfall at the start of the race

Excuse the blur...

Rocky trail and yet another waterfall

We got to run under this one!!

See the littler runner on the left for perspective

As you can see, it was a great course.  One problem, the footing was so gnarly that most of your time was spent looking down so you didn't fall off a 40' edge.  The trail was very sharp and very rocky (basalt).  Not exactly a dream on the bottom of your feet!  I am quickly approaching only having 2 toenails per foot, so much for foot modeling.

Unfortunately, I did not feel so great during the race. I spent the first twenty-two miles battling cramps and nausea.  At one point I found myself doubled over shuffling along, swearing I was going to drop as soon as I could get to the aid station.  When I finally stumbled into the aid station, I had a brief chat with another runner who offered me some drinking vinegar (I declined), ate some potatoes and salt, washed down with a handful of M&M's and stumbled back onto the trail.  Phew, I avoided dropping.

During the next stretch I managed to get lost and continued to feel awful.  Again, I was swearing I would be done as soon as I could drag my sorry carcass into the aid station.  But, the views were really pretty.  Sarah (the runner with vinegar) caught up to me and we were able to run together for a few miles.  It was a definite boost to have some company!  After she motered ahead the miles continued to drag on and I wasn't feeling any better.  I finally made it to the aid station, my last opportunity to drop and get a ride back to the start.  I forced down 1/4 of a pb&j, handful of skittles, two S-caps (salt) and shuffled back onto the trail.  I had about 11 miles left, I made it this far, surly I could finish. 

Then something amazing happened, I began feeling like a normal human being.  The craps abated and the nausea was gone.  All of a sudden I could run and run I did!  I took off like someone had lit a fire under my butt.  Okay, maybe I wasn't really hauling but I was moving much faster that I had previously and I felt good!  It helped that the last 6 miles was entirely downhill, I had gravity on my side.  I rolled into the finish to the cheering of one of the awesome Oly trail runners I met during Orcas and one of the best running compliments I have yet to receive.  Some guy stopped me and told me that my finish "was one of the best he had ever see." 

Julie (Oly runner) killing it during her first ultra!

This brings me to goal number two.  From the above whining one could assume that I didn't achieve it.  As luck would have it, I did.  I managed to knock another 20 minutes off my time from Orcas.  But, this course did have quite a bit less climbing, so it really isn't a fair comparison.  In the end I am most pleased with myself because on numerous occasions I was ready to quit, but I didn't.  I hung on and finished strong.

Distance	50k
Maximum speed	mph ( min/mile)
Average speed	4.22 mph (14'13 min/mile)
Highest point	1686 ft
Lowest point	177 ft
Ascent	5692 ft
Descent	5626 ft
Ascent time	3:22'20
Descent time	2:21'00
Flat time	1:37'20

Total time                                                        7:20

Elevation profile

As of today the cold I've been battling for the past week decided to come on strong.  Maybe spending yesterday running in the rain wasn't the best idea...  But really, is there a better way to spend the day?   I continue to be humbled and amazed by all the wonderful people I continue to meet via trail running, the community out here really is great.

Super skinny Hood River bridge and Mt. Hood

Todays Workout

Did not end up being quite what I expected... 

This bridge is new, you used to have to wade the river.

I have been a bit of a slacker when it comes to running lately.  Mostly due to work (excuses), which  caused me to pick and choose what I would do with my very limited free time.  The weather has been pretty unfavorable, so I chose to omit running.  Not a good choice, ask Matt.  The beginning of this week had him telling me I needed to go run because I was becoming too much of a handful (it is true).  Plus, I do have a couple of races coming up that I should try and train for.

Fresh tracks!

I headed to Capitol Forest this morning to put in a 4 hour run.  I wasn't entirely prepared for what I was faced with when I got there.  We have gotten a bit of snow in town, so I figured that there would also be snow on the trails.  I just did not anticipate there being so MUCH snow.  At lower elevation the trail was in really good shape and the running was smooth, however, as I headed up the snow got deeper and deeper.  This made the going pretty slow.  In the end I did a lot of hiking punctuated with some running. 

It's deep, I swear

In the end this run ranks pretty high up as one of my favorites.  It was a beautiful day to be in the forest.

Happy runner

Weekend Plans

I am getting read for the Orcas Island 50k this weekend.  I am looking forward to this race, mostly because it is located in the San Juan Islands and I have not yet had a chance to see them.  Matt is signed-up to run the 25k, however, whatever ailment he has is continuing to plague him and it doesn't look like he will be up for the run.  Hopefully he will still be able to make the trip with me, at this point even that is up in the air. 

I don't know what to expect out of myself this weekend.  I haven't run much in the past few days.  I got a news insoles for my shoes and the first time I wore them they did some serious bruising to my tootsies.  So, I've opted to decrease the mile I put on my feet until Orcas in hopes that they will feel better.  If not there is always Vitamin I.

Youngs Lake 20 Mile

First things first, the reason you should run an ultra, or at least an event attached to an ultra - aid stations.  Marathon aid stations usually have water, Gatorade, and gu.  Ultra aid stations bear a closer resemblance to a candy store: snickers, twizzlers, cookies, chips and guacamole, brownies, soup, sandwiches, gu, nuun, pop, and salt tabs, just to name a few options.  It is awesome!

Today I partook in Youngs Lake 20 mile trail run. It is a loop trail around a reservoir that you can do as many times as you want (10 mi, 20mi, 50k), the more you run the better deal the race is (everyone pays $19).  Prior to the start of the race the RD gave a quick speech "We have gotten a lot of rain, don't expect a PR, you will likely have a PW today.  Use common sense going down the first hill, people have lost teeth on it. And...start!"

I wasn't sure what to expect of the course, the online description describes it as pretty flat.   It was not as flat as I expected but it was a very fast, runnable course.  My legs feel somewhat turtle-ish and heavy, some speed work may do me good.  Overall I felt pretty good and plugged along my merry way.  When I finished I felt like I could have gone out and done another lap, that is good since I have a 50k in two weeks. 

Total time: 2:59 (hr:min)

I am thinking about doing some climbing tomorrow.  I miss it... Sure, I will only be able to pull on plastic, but it is better than nothing.

The Agony of DaFeet

One word nicely sums up my feet - flat.  So, I am always on the hunt for the perfect shoe.  The longer distances (on rough terrain) that I recently started running has amplified my foot issues.  I haven't decided if the pain is related to my shoes or me.  I have two theories 1) I still haven't found the proper shoe...  The magical pill that will provide a perfect balance of cushion and rigidity (to protect from nasty rocks); or 2) My feet are not in shape and I experience muscle fatigue caused by running on uneven terrain over long periods of time.  No matter the cause I feel like finding the proper shoe could go a long way towards solving my foot pain. 

Let me characterize what I am talking about when I say foot pain.  Putting any amount of pressure on my feet causes pretty gnarly pain, resulting in my body deciding to take a lot of really small shuffling steps to try and compensate for the pain radiating through my tootsies.  This, I have learned, is not to my benefit.  So, I usually try to suck it up and force myself back into a normal gait. 

One of these days, maybe I will find a shoe that helps.  More likely my foot muscles will eventually adapt the the pressure I put on them (I hope).  Either way, I look forward to being able to run pain free. 

In the meantime if you have any shoe suggestions, please share! 

Mega Fat Ass

Fat Ass (definition) - fun run put on at no/low cost to participants.  The general motto is "No awards, No tee-shirt, No aid, No frills and NO WHINING!  It is not, as one of my friends thought a complaint about how large my posterior is...

Order of yesterdays events:

1. Run Fat Ass
2. Make friends!!!
3. Go to Urgent Care
4. Play pinball
5. Eat Pizza

Matt and I both signed-up for the 17 mile version (there was a 55k as well), turned in our toilet paper and began our run.  It was a out and back course on trails that I have ran many times.  There is something comforting about knowing what to expect while out on the trail. We have been getting a lot of rain lately so the trails were pretty muddy/wet.  I don't have any pictures of the run, the weather man called for rain and so I opted to leave my camera in the car.  Too bad, the rain held off until we were done.

The run itself went pretty well.  I felt good for the first 11 miles, around mile 12 I felt like someone jammed a hot knife into my side.  Unfortunately that feeling lasted though the end of the race.  Matt also experienced some issues beginning at mile 12, more on that later...

Upon finishing I was milling about the finish area waiting for Matt and the a great thing happened, I made some friends!!  There was a group of wonderful women that were super friendly and very helpful re: olympia trail running and events.  I am looking forward to running with them and getting to know people in the area.

Distance: 17 miles
Time (Mel):  3:14 (hr:min)
Time (Matt):  3:38 (hr:min)

Urgent Care, I am sure you are wondering what landed us there.  The issues Matt started having around mile 12 were a bit more worrisome then what I experienced.  To the point, his pee was "coca cola" colored.  There are a couple of options for what could have caused this.  He is scheduled to receive a CT scan later this week to rule out a kidney stone.  Personally, I don't think it is a stone, I am pretty sure it has to do with muscle breakdown.  But, I am not a doctor so I wouldn't put too much weight on my opinion. 

A pretty good day for me, a less than stellar day for Matt.

Oh Dear...

It is official, vacation is over...  Today was my first day back to work and while I was perusing my calendar to plan for the upcoming months I noticed something I must have been trying to repress - I am signed-up to run a 50k in one month.  Now for the really bad news, I haven't run more than about 12 miles a shot since my last ultra...in September.   I guess I better get back at it!

Speaking of vacation, I will update with pictures and details at a later date.  Hope everyone had a great holiday weekend!

Here Comes the Rain Again...

Falling on my head like a memory...

Winter in the PNW = rain, lots and lots of rain.  You would think after one season of it I would be used to it - I am not.  Instead I repressed my memories of dark rainy days, only I can no longer repress it, the rain is back, with a vengeance. 

Today Matt and I went to Capital Forest for a trail run, we were met with loggers.  The once beautiful trail system we spent the summer enjoying is now a disaster.  I wish I had taken my camera to capture the state things, you can no longer discern where large chunks of the trail are.  Hopefully there will be some rehab, I need to check and see if the FOCF are having an event to address this.  If so I plan to volunteer my time.  I spend so much time utilizing the resource, I really should give back.

Did I mention that the entire time we were out the rain was coming down in sheets?  Yeah, it is that time of year again.  Fun!

The worst part of the current weather pattern (pineapple express) - we may not be able to catch our plane to Hawaii.  There is one route from here to the Portland airport, if it floods we are screwed.  Lets hope it doesn't flood!

To Do:

Below you will find the upcoming major events and activities we are preparing for.

1) Get hitched (June 28)

2) Bike tour of Yellowstone (week before the wedding)

3) Climb Grand Teton (Exum direct - June 30ish)

4) Climb Mt. Rainier - this was supposed to occur prior to the wedding trip, however, due to a lazy winter and busy schedule it has been postponed until afterward.

5) Capitol Forest 50 mile mtn. bike race - Matt (September 11)
http://www.4thdimensionracing.com/mountain-bike

6) Cle Elum 50K ridge run - Mel (September 18)
http://cleelumridge.blogspot.com/

7) Cle Elum 25K ridge run - Matt (September 18)
http://cleelumridge.blogspot.com/

8) Sierra High Route Ski Tour (2011) - Matt and Mel

9) Leadville 100 mtn. bike race (August 2013) - Matt (40th bday celebration)
http://www.leadvilletrail100.com/Home.aspx

There you have it, our upcoming activities. Matt has never done a 50 mile bike race and this will be Mel's first foray into the ultra world. Guess we better get training!