Category Archives: race report

Henry Cowell Redwoods Trail Race (10K): Up, on the ‘beach’ and along the river

Way back in April I coincidentally discovered a little piece of heart rate-training magic; do a long, ridiculous hike (read: the Incline) and reap major  cardio rewards! I don’t fully understand the science quite yet, but what I do understand is loving a crazy-low heart rate on an easy run just days after spiking that thing WAY UP THERE while enjoying nature’s best playgrounds.

Obviously this a win-win situation,  so we must pursue more of these!

Coach gave me the go-ahead to “race” 2-3 trail runs in August. If you’ve done a trail race, run or ‘leisurely hike’ of any kind, you’ll know it feels anything but relaxing to the muscles (heart included). But your mind is all kinds of distracted and at peace and happy because the world surrounding you is all kinds of wonderful.

8.9.14 Mizuno Hayates_HCP run

Our first foray into northern California’s state parks set the bar high. We found an option for round 2 even closer to ‘home’ and hopped right on it! The Mizunos were pretty pumped to get dirty again.

Another run off of the flat pedestrian trail, another new state park, and another 10k challenge: check!

8.9.14 Elevation Chart

In an uncharacteristic move, I  studied this chart well and good before heading to the starting line. Yes, there’s a nasty climb right between miles 1-2.5, but that sweet rolling descent at the end makes it all right. Another big feather in this race director’s (RD) hat is awarded because this was not an out-and-back. We only had to retrace a few steps (beginning/end), but otherwise followed an extremely well-marked loop around the Henry Cowell Redwoods State Park.

Before we started, our RD gave the quick recap of what color flags to look for, where to turn, what to expect*, what to be on alert for and where to dash through the finish line. *On the list: steep climbs, single-tracking, a jaunt near the river and one along the ‘beach’.

Well, by “beach” he meant the section of the trail on top of that first climb. And “trail” is a term used lightly here – yes, there’s a section etched out for running, walking, mountain-biking, what-have-you, so sure it’s a “trail”. But it’s actually that deep, soft, can’t-find-your-footing sand you run on the beach for all of 30 seconds before calling it a day and listening to your calves call Mercy! and you’re like I KNOW, man. I hear ya! The kind of sand where you run, walk or crawl at the same pace. We ‘ran’ up, along and down that for just shy of a mile.

8.9.14_HCP trail run 1

After this rare form of calf-torture, we were guided right onto a paved fire-road. So, at least there was that. On this, we had the pleasure of those serious drops, literally pounding the pavement and letting the legs turn over so fast I felt like there was good reason to have worn a helmet (maybe next time…).

Here I finally gained some ground on the gal who had passed me somewhere back in mile 2 where I stumbled up a sand-climb (kudos!). Luckily she was still ahead of me when there was a sharp left-turn off of the pavement and back on the trails – my strength is not attention-to-detail. She shot her arms out like an airplane and floated right onto our next adventure and I gratefully followed her. We went UP, and I kicked it in gear enough to make a move.

8.9.14_HCP trail run 3 8.9.14_HCP trail run 4

This new gear pushed me up far enough to finally catch up to two guys who had passed us way-back-when. I saw the “one mile to go” sign and thought alright, we know it’s ‘downhill’ from here. No more conservation, legs! Do it.

I passed both of them at a clip just under 7:30 min/mile and thought of that fresh watermelon waiting for me. Go, go , go!

8.9.14_HCP run awards 8.9.14_HCP trail run food 1

This guy took 2nd overall (and AG), breaking the male course record and finishing almost 10 full minutes before me. Geeze, dudes!

52:58 – 10K (clocked in at only about 5.7 mi)
3rd AG (F 20-29), 4th Female OA

———

Thanks to Tim Stahler and the Inside Trail Running crew for an extremely well organized event! We couldn’t have had a better day under the Redwoods, and can’t wait to come back for another round!

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Filed under race report, running, trail running

New Almaden Trail Race (Quicksilver Park)

While we’re less than half a mile to the coast here in Monterey, we happen to be spoiled by the West Coast’s tectonic genius and are also a short drive away from state parks, mountain ranges and endless trails for exploring.

2014-07-26 07.20.02-1

He did some searching and quickly found us a local trail race – New Almaden Race at Quicksilver Park. We had a few weeks to adjust to the microclimates here – if it’s 65* in Monterey assume that it’s at least 80* in San Jose? Got it! – and prepare our muscles for the changing terrain. He contemplated signing up for the half-marathon option, until we looked up race times from last year and the winner of the 10k came in around 1:35.

Uh….’scuse me?

The course is described as “hard with steep up and down hills”, oh, “ and is all exposed”. NOTED. We’ll start ‘small’ here in Cali. I figured the new Mizuno Hayates could handle all of the above – their first race-test. (We convinced Rachel to join us for her first trail race, too!)

2014-07-26 08.04.37 2014-07-26 08.02.24

It started early, at 7am, to keep the half + full marathons in cool temps for a little while. Six hundred feet of climbing in the first mile (slowest split of the day, rolling in at 13:42) will wake you up faster than any cup o’ joe! I started to do some math and assumed I’d be lucky to finish in 1:20, and decided to stick with that.

Mile 2 brought some reprieve-turned-quad-pounding with 400 ft of descent, offering little comfort on an out-and-back course. But at least this split resembled something similar to “running”, with a much faster 10:22. WHEW.

I didn’t see any runners on their way back until around mile 2.8, and started seriously wondering if I had somehow screwed up a very well-marked course. Luckily the leaders came up around the corner (hey, I know you!), followed by the only other person I saw before the half-way point aid station. Hm, I’m in fourth place….*

I stopped for a cup of water and friendly chit-chat with the volunteers at the aid station (mile 3.1) – I know with trail races they often have to check your number & make sure you’re still out there and moving. Starting up and out again, I learned the two runners closest to me were at least a quarter-mile back. New goal: keep it that way!

2014-07-26 08.02.10

The actual goal was to run as much as I physically could. The ‘rule’ was that if I didn’t have to lean forward to get up a climb, I had to try to run. Sometimes walking was actually more efficient, but it’s easy to keep walking even once you’re over the crest because this is tough. The faster you get your legs ‘running’, once they can, the easier it is to motivate them to keep moving.

Almaden Run Altitude

One hill I actually walked up backwards, in an attempt to save the calves and lower back some agony. One hill was so steep I walked down it, too.

2014-07-26 08.04.33-1

There was one different turn on the way back that would save us a few ups and downs, easing up on the quads and hamstrings just a little bit.  He was waiting at the 6-mile ‘mark’ (miles weren’t marked), ready to hop in and push me to the finish. You know, that annoying thing where a pacer runs just a few steps ahead of you when you’re exhausted and so close and like, REALLY dude?! , but you chase them anyway.

The Finish Line sprint was hardly that, but it felt good to go ‘fast’ on a relatively flat section and see that huge jug of cold water waiting for us!

New Almaden Quicksilver Park 10K

1:08:58
6.2 miles
Top Female Finisher
(
Small Race = Big rewards)

Huge thanks to the West Coast Trail Running Group for an excellent race, course & finisher’s food spread! We can’t wait to join you guys again soon!

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Filed under race report, trail running, training

Charlottesville Marathon Recap: Up, On & Over

“It’s not your grace in victory that defines you, but your response to defeat.”

MC {So wise, this guy.}

—–

I crossed my fifth Marathon finish line, felt more defeated by those 26.2 miles than any other race to date, and processed the ins and outs for 48 hours. Now that I’m over the little tantrum that is accepting a race-gone-crazy, I realize those miles taught me quite a lot.

learn from failure dream a little bigger

cvillemarathon_eve.finishline

This marathon neither hides nor spares nothing. The hills of Charlottesville will sprinkle salt on your ego and chew it right up! In no review of this race will you hear anyone saying “it’s so easy!”, but rather “be ready” for what’s ahead. “It’s a beast.” Know that yes, you can have a great day on any course, including this, but it won’t be handing out any favors.

It WILL hand you a unique and picturesque college town conducive to great eats, beautiful scenery and runners with a lot of heart.

—–

I went into this race with a few goals in mind, but training the way I did left a lot of room for questions.  The Coach and I decided that, if nothing else, I needed to start easy (because that’s what you do when there are at least three hours of running ahead of you!), and see how all systems responded to the course.  Because I’m no newbie to this whole shebang – I know what it’s like to blow-up, and I can expect that and accept it and hope-with-all-hope my legs put up with it – it was also okay to have a lofty time in mind.

After what has felt like the longest winter EVER, we had a 50* and sunny morning for race day. The high was 65 – essentially this was perfect. For a system used to a few more layers and a lot less warmth? This was, uh, new. But that’s what you get with Spring marathons and that’s what we took. No gloves, no ear-warmers, no sleeves – exactly what’s expected when you think of “wonderful Spring” mornings.

cvillemarathon_before   cvillemarathon_startLine

Elevation Chart_Chartlottesville Marathon

“Easy” for today meant sticking right around the 8:45 min/mile pace for at least the first 10K. The course is split by the following sections, though: 1-5 with the half-marathoners, 6-12 loop, 13-18 out-n-back, 19-20 too close to the Finish Line area downtown, 21-23 out along the river, 24-25 UP up up, 26-26.2 finish with whatever juice you can squeeze out of those legs.

I’m at the base of the mountain running uphill
You’re either running for the top,
coming down,
or you stand still.

Miles 1-4: told me very quickly that if an 8:45 felt like this, it would be tough to drop down to 8:15s, but maybe not impossible once I warmed up. Miles 2-4 felt like a pretty steady climb, and my calves started to fight me. We’ll call that Sign #1 that this day would not be totally mine.

Mile 4 was the first family sighting, as we approached the Full-Half split (mile 5) and headed towards our own separate challenges.

cvillemarathon_mile4.2  Marathoners took a turn towards the UVA campus and started up another climb.

Miles 5 – 12 took us around the University, into a neighborhood and back. It was rolling and I fell into a stride and everything seemed A-OK. The photographic-memory knew things would be tough from here on out but I was still in a place of peace with that. Will this be a PR? Absolutely not. But it’s a marathon day, so you fight the battles in front of you.

Mile 13 couldn’t come soon enough – I needed that “halfway point”. When it did show up, I quickly saw “Mile 18” on the other side. And shortly after that? We started down Down DOWN a paved trail that twists and turns and drops you off into another neighborhood. I witnessed Elites coming up the other side, struggling. And a few stopped for water. And I thought, “Holy Whoa, this won’t be easy.”

Way up, way on
Way UP, ON and OVER

Miles 14 – 18 almost broke me. Look at that chart and you’ll know why; it was hard to swallow that we’d have to run it all TWICE (out-and-back). There were switchbacks and long miles and the sinking feeling that you still have 12, 11, 10, 9…miles to go. And that you’re counting.

Then, after that loop has snot-rocketed your ego to the dirt, you still have EIGHT miles to run. And those eight miles ain’t easy either, yo!

Are you sensing a trend?

cvillemarathon_mile20

In more moments than I cared to count, I considered stopping right here at mile 20. I knew I’d see the crew, that he would be ready to hop in with me (after running a freaking killer 1:34 half + hangin’ out for an hour), that Meg would be cheering and that we were only blocks from the  “Finish” area.

Ambivalence defined these moments. I couldn’t even project to an hour after the race, or that evening, or tomorrow and assume that I’d be disappointed. I felt I wouldn’t be. I’m almost always able to convince my mind that it’s worth fighting the moment’s fantasy of fatigue to get the satisfaction later. Not today. There was no fight, no goals, no oomph. It was just the matter-of-fact that I hadn’t trained for this course and it wasn’t “my” day. That happens. It’s fine.

And after all and all and all
It’s just a wheel we’re spinnin’ on.

What’s not fine is totally dropping the ball, anyway.  C’MON SYSTEM, we’ve gotta see this through.

He hopped in here (mile 2o) to join the party that is the last 10k…

This last loop was also the end of the half-marathon, so I got his insight – what to expect and where to expect it. We stopped briefly at the mile 22(ish) water stop, and I did a little mental check. I also got his stories for a much-needed distraction, and his pacing efforts for a much-needed boost.  One thing I knew to be true no matter what the race-day conditions: my legs have been trained for these miles. They’ve been tested over and over and taught to run through fatigue and resist with all they’ve got! Every recovery run after a Long Run, followed by the “one hour easy” Monday run brought me to these last 4 miles. I may not be flying up or down the hills, but I can absolutely run.

Miles 22 – 24 were the flattest of the entire day. We ran right along a river – with shade and cool air from the water, but without crowds – and I passed people as I let the muscles do what they could. We maintained somewhere around an 8:50 – 9:00 pace and that was that.

Miles 24-25 were demoralizing. This is THE HILL. Any glance at this race’s course chart provokes one of those “What the…” reactions – are they really throwing this in at the end?! Rude, man. So. Rude.

Me to him: “And the worst part? You can’t even justify this by telling yourself it’s the last hill. ‘Cause it’s not!”

I walked up this beast (probably just slightly slower than I would have run), until I was passed by the 4-hour pacer. Nope! That wasn’t going to happen. I picked up my feet and convinced them to push off and we ran. And we rolled over the remaining hills and listened to the crowd saying “Almost there!” and “one more hill!” and “just around the corner!” and we kept going until finally there were NO more and that Finish Line was crossed.

cvillemarathon_mile26 So close so close so close SO CLOOOOOOSE.

——-

And just-like-that, it’s over. Relief pours into every muscle fiber to tell them they’re done, it’s time to relax and put on some flip-flops, and they’re still alive.

Charlottesville Marathon – 4/5/2014

3:58:31

Funny story: after grabbing some food, water and other life elixirs, I heard them start to announce AG winners. My name was called for F25-29 2nd place, and I started laughing –  there’s no way – and thinking, that’s your clear sign that this course is no joke!

cvillemarathon_done.us cvilledone_certificates

Left: what?! …I ran a…how is this…HUH?!
Right: Man, what a weird day.

As it turned out later, those announcers were pretty far off! I was actually 7th in the AG. Our AG winner ran a 3:40:xx.

—–

cvillemarathon_Crew   cvillemarathon_watch

Would I do this course again? Definitely not the Full, but maybe the half just for a good hard challenge and an excuse to hang out in Charlottesville again!

I’m glad the box is checked. As I’ve been reminded in the days that followed, it’s not how you respond to success(es) that define you, it’s how you handle, and perhaps admit, the days of defeat. Learn the lessons, take them with you on every subsequent training run, and then the race(s).

Fuel the fire that will light up your legs for
whatever limit you plan to push past next.

Up, On & Over – Bronze Radio Return

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Filed under challenges, learning, marathon, race report, Races, running

EX2 Round 3: Fountainhead Adventures

I hereby declare 2013 the year of my affair with EX2 Trail-racing Adventures. Our first run with them was in March, as part of their “Spring Backyard Burn” series, and well – hook, line and sinker – it was love.

Trails are just an entirely different race-beast, energy and feel. There’s nothing to complain about here! You feel the burn on every up and downhill, but just can’t be mad because just take a LOOK around. Like, whoa…

EX2 FBYB_trail

We had the perfect November day for this race. Virginia treated us to sunshine, a high of 50* (why do I continue to think long-sleeves are necessary at these races?!) and the near-peak of fall foliage reds and yellows. The only tricky part was shuffling through the leaves and avoiding a face-plant from hooking a hidden branch, stick or tree root.

We made it through alive, though.

Kate & I opted for the 10-mile race, looping through the 5-mile course twice. The first round was a little tricky since 1) we started about 3 minutes late (um, whoops) and 2) we spent the first 3-4 miles continuously saying “On your left! Two of us…”. We found our groove right as we hit the 4-mile mark and right as I decided it was absolutely insane to be wearing long-sleeves. Rather than waiting for the clearing that I knew had to be coming soon (see above: repeat loop), I decided then-and-there to re-pin my bib onto my tank-top, move my watch and do a wardrobe-change. And as you can probably guess, then-and-there I took my first spill.

Like with cycling, I think trail-running has to come with at least one good fall, right? It’s inevitable. It will happen at some point. Embrace it and hope you get up with all of your teeth intact.

Now that box is checked; no skin or bones were sacrificed.
Thank you, leaves!

The second loop was all clear! I would guess that about 60-70% of people run the shorter option in these races, so when you start the next round you have all the space you need to just GO. The energy? Well that’s a lagging a little bit, but somehow the miles fly by anyway.

Fountainhead provides a great mix of technical trail things like streams, bridges, twists, turns and lakeside views. It has no mercy on your quads, but there’s adrenaline in the challenge.

Suddenly we were greeted with the “0.5 miles to go” sign, which in this particular course means you’re about to CLIMB up, up and up before you reach a clearing and hear the crowd.

EX2 FBYB _ finish Finishing right next to each other, our watch-time (no timing chips here)  was 1:38:35. Far from our fastest 10-mile “run”, but high on my list of favorites anyway.

EX2 FBYB_Group 1

Thank you, EX2, for reliably providing a great course, atmosphere, group of runners and post-run FOOD spread. Check. this. out:

EX2 FBYB_food1  EX2 FBYB_food2
(Not captured: enormous Nutella jar, pizza and breakfast burritos.)

——

It’s safe to say we’ll be back, and we’re counting down ‘til the next adventure!

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Filed under DC, race report, Races, running, running buddy, trail running

MCM 10K & LGF (Super Oats) GIVEAWAY

There has been quite a bit of running going on here lately. What do we runners do? Eat to run. Today we do a little bit of both.

—–

It felt a little odd to be out of the marathon loop throughout the Marine Corps Marathon (MCM) weekend, but I know this was a great step back for me. The first time I had anything to do with MCM was in 2009; as I rode the Metro and pinned on my 10K bib, I felt simultaneously in awe of and daunted by the fact that most of the runners around me were about to run an additional twenty  miles. I mean, WHAT? What would that even feel like? How nervous were they? Did they think I had it easy? Because I sure did.

And this year, after two back-to-back MCM finishes, I know how both sides feel. When I was trained and ready, I wouldn’t have traded a single thing to finish all 26.2 miles on those days. When I signed up for Sunday’s 10K option, it would have taken a LOT of convincing to go beyond the 6.2 miles I had on deck.

Every MCM race (10K & 26.2’s) has been a PR for me.
Those are big shoes to fill.

When we lined up on the mall and “only” had to run by the Capitol, over THE bridge (oh.that.bridge), quickly through Crystal City & right on the highway to Iwo Jima, I felt grateful for this 6.2 mile way to still be a part of this race. Happy to be in this city, on this {perfectly sunny} day, with (so many of) these runners and marines. As always, nicely done, MCM.

MCM13_Washington monumentMCM13_Capital Sunrise

GOOD MORNING, DC. You’re a beauty.

MCM13_Startingline10K
MCM13_shoesMCM13_Running

Kate & I lined up with the expected “40-49:xx” finish group, which felt a little too close to the very front. The only other option was sub 39:59, so, go with it? We did. We got started with a 7:20 min/mile and kept it right there. I raced in my Mizuno Wave-Sayonaras for the first time; my calves are still on fire but during the run these gals felt great.

We stayed together the whole race, joined by a familiar pacer at mile 4.5 who initially ran with us, until he ran just a few steps ahead. Chase you? Well alright, FINE. The last two miles were our fastest, with or without energy to thank him for it. “RUN UP THAT HILL!” Aye aye, Captain!

MCM13_Finishtime

In true MCM fashion, I have a new PR for the books (4-for-4!).

Marine Corps Marathon 10K – 2013
45:32 – avg. 7:19 min/mile

Overall: 191  of   7,605
AG (25-29F): 18  of   905
Division (F): 44  of   4,761

MCM13_10K finishers
MCM13_10K group1

Next year’s race is a lottery; I’ll be throwing all of my cards in for that one.

—–

Until then, it’s time to FUEL UP! With LOVE? Yes, of course.

My favorite foodie friends at LOVE GROWN FOODS are hosting a giveaway while announcing their newest LOVE fuel: Super Oats! These are a dream.

What makes the oats SUPER? They contain gluten-free oats, chia seeds, quinoa and amaranth. If you want to up the ante, go with the Nuts & Seeds option.

What makes the Love Grown Foods team Super?
As usual, they’re sharing the love with YOU, too:

SuperOatsGiveaway_dietitianontherun

FINE PRINT: Must live in the United States to participate.

Hot Oats and Super Oats are available in The Fresh Market, Kroger, City Market, King Soopers, QFC, Fred Meyer, Dillons, Natural Grocers by Vitamin Cottage, Sprouts, and select regions of Whole Foods.

ENTER TO WIN: 2 bags of SUPER OATS (one of each flavor), 1 bag of Oat Clusters granola (flavor of your choice), and 4 Hot Oats Cups (1 of each flavor)!

…Follow the LOVE  @LoveGrownFoods on Pinterest, Instagram, Facebook and/or Twitter!

BONUS OPS:  #fueledbyLOVE | #SuperOats | #HotOats | #OatClusters | #LoveGrownFoods | #LOVEgiveaway

HOW: leave a comment with your LOVE flavor-of-choice, and/or a goal you’re working on this fall (running or otherwise)! (Open until Thursday 10/31.)

Winner will be announced FRIDAY, November 1.

—–

Congrats to all of the MCM 2013 finishers! You make it one of my favorite days in DC, every year.

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Filed under DC, food, Giveaway, MCM, race report, Races, running, things that make me Happy