Hiking is Fun

My friend, Alicia and I took our kids for a hike yesterday on the Bonneville Shoreline Trail.  They did about an hour hike, which is great for such small people!  It's fun to get out and enjoy the trails with my kids.  

My sweet little hiking buddy.

Clarissa and her buddy, Ridge.

They couldn't pass a boulder without climbing it first.

Fun times.  Love these mountains! 

Dream Big

Good. Because I want to run a 50 miler one day, but that scares the crap out of me.

10 in the 10s

I really didn't feel like running today.  Last night as I put my gear together I was only about 80% sure I wouldn't turn my alarm off and roll back over this morning.  But I didn't.  I got up at 5:45am and headed out the door.  Part of my complacency was that I had no plan, no route, no mileage goal, and no running buddy (well, I had my dog, Ozzy.) I've been pretty spoiled with good friends on long runs lately.  I figured I'd take it easy and just head out and see where adventure took me.  I didn't want to do the same old route, so I left my house in a completely different direction than usual and ended up at Wheeler Farm.  Despite never really feeling spectacular today, I managed to run at a pace that I usually can't swing.  All that gym time may be paying off!

Funny thing today, I realized that Ozzy isn't accustomed to running on major roads because he was rather startled by both a scrolling marquee and a big blue post office mail box!  It made me laugh. 

It always pays to stop and smell the tulips.  

Wheeler Farm with my tiny friends.

The trail at Wheeler is pretty nice.  It seems farther from the city than it really is.  

I couldn't believe how close these ducks let Ozzy and I get to them before they flew away!

As I headed back to the house I realized that I was going to have a pretty good pace and was able to pick up the pace even more.  Then I got back with 9.5 miles under my belt and couldn't let it be, I had to get those double digits!  

10 miles

1 hr 47 min

10:43 pace (kick ass!)

Weights, weights, speed work

Monday and Wednesday I went and lifted weights with Jeff at the gym.  One day was chest and one day was back, plus cardio.  I'm feeling a lot stronger these days and am able to lift more and am less sore afterward.  Double bonus!  Then today I decided I'd go for a bit of speed work.  Running fast is always hard for me.  It felt pretty good. I was hurting a bit, but mentally I can do it since I know three miles will be over super quick.  Plus, it's sunny and warm and that always puts a smile on my face!

3 miles, two 1.5 mile laps
total time 29:44
overall pace 9:55
lap 1: 15:27.94, 10:20 pace
lap 2: 14:16.78, 9:31 pace

Not too shabby!

On my Radar

So, of course, I can't quit thinking about what's next.  I have pretty much decided I'm going to do the Antelope Island 50k in October, but I'm still searching and looking at all my options. I just came across this race, Sapper Joe 30k/50k, that is held in August and am thinking the 30k would be great training for my 50k!  I've talked the lovely Speedy K into running it with me, so it looks like that one will definitely be on the schedule!  I've also been doing a bit of 50 mile scoping and am still eyeballing this Headlands 50 miler in California.  That would be something I'd look at for maybe 2014.

I've also noticed in my search for what it takes to train for a 50 miler, that you don't need to do anything over a 50k distance in training.  It just so happens that in 2013, the Sapper Joe 50k is three weeks before the Headlands 50 miler.  Mighty convenient if it were the same for 2014.  Can you hear the cogs turning in my head?   The Headlands 50 miler is in the Marin Headlands and looks stunning.  Mountains + beach = LOVE!  It starts in Rodeo Beach which is less than two hours away from my Mom's house in Modesto.

Check out these amazing photos I grabbed from the Pacific Coast Trail Runs site!  Who wouldn't want to run there!?

Pirates Cove

 Rodeo Beach

But, of course, I'm getting ahead of myself.  I actually have a race coming up in a couple of weeks.  I'm running the Vigor Big Cottonwood Canyon Half Marathon with my lovely running buddy, Meghan.  I'm really looking forward to that.  It's the same course as the Big Cottonwood Half that I did in 2012, and I loved that.  The scenery is magnificent!

And let's not forget the Dirty Dash with my kids in June.  This race is right after my birthday and about the best birthday party ever!  I'm really looking forward to that!

All this chit chat about races makes me want to go for a run in the morning.  I'll have to work that out...

Training Plan Analysis

I decided to sit down and take a look at the training plan that I had made myself for the Buffalo Run 50k.  I've compared it to the actual training I did.  There are a few big gaps in projected and actual mileage due to injuries, asthma and inclement weather, but overall, I say I did pretty well following it. 

Now, to take a look at this and figure out how I can make another plan for the Antelope Island 50k in October.  I think I might look at my next "plan" as more of a guide and just set some weekly mileage goals with time specific goals for long runs rather than mileage goals. I feel like I have learned a lot over the past year and don't need such a structured plan to survive my next ultra (I just had to say that!)

Bosho Race Results

Check out Bosho Marathon race results and other race reports here.  Lindsay and I won the 12 miler! Oh, wait, we were the only ones who ran 12 miles.  That's okay.  I'll take it!

Corner Canyon!

It was a beautiful, though slightly chilly, day in the hills of Corner Canyon.  I love Corner Canyon!  It is beautiful and the trails are very rolling and runnable. Don't get me wrong, there are plenty of hikes, but they are more than made up for by the cruising downhills!  Katherine and I headed out from Coyote Hollow trailhead and ran Bonneville Shoreline Trail to Clark's Trail and Canyon Hollow Trail, then out on Ann's Trail.  We ran a lot of Corner Canyon we haven't seen before.  

Hmm, something seems familiar...

Tee hee hee.  Yes, I'm a dork.  Remember this?  It was much nicer out today!

Fun stuff!

At the top there was a picnic table, so we stopped for a snack.

I love all the signs on this trail!

My furry friend and I.

Check out the size of these houses!?  

My beautiful running buddy!

Life feels good on days like this!  

8.76 miles

2 hrs 3 min

14:02 pace

Today's elevation profile.

Crazy F$%@

Not everyone would take being called crazy well, let alone a crazy fuck (pardon my French.)  However, in context  I was quite pleased.  Here is how it went down when Meghan asked me whose house I wanted to meet at, at 6:30am the next day.  I said I'd come to hers...

HA HA  I told her that that was one of the nicest things she's ever said to me! 

Speaking of crazy, here Meghan tests her speed against the radar.

11 MPH!  I think she actually got up to 12!  We decided we'd go back again and see if we could go even faster!  We did quite a bit of speedy running and even got into the sevens a few times coming downhill.

Ahh, nothing like some nasty old furniture on the side of the road.

It was a wonderful run.  I tried out my new salt stick caps and love them.  I love the caffeine, I'm a bit of a junkie, and I didn't have any swelling in my hands.  Good stuff.  

Nothing like getting in a half marathon before breakfast!

13.1 miles

2 hrs 38 min

12:03 pace

No more nausea?

I have been having a little trouble with nausea when I hit the four to five hour mark, plus I've been getting a lot of swelling in my fingers, even on shorter (2-3 hour) runs. So I decided on some Salt Stick electrolyte caps and some Gin Gins ginger chews. I'll have to give then a whirl on my next long run.

 

Now who wants to go for a long run with me?

Race Weight

Wonderful article about being healthy and race weight.  My favorite part, "as an endurance athlete, you can be 100 percent certain that you will become leaner and lighter as you become fitter"  Excellent!

Racing Weight: Does it Really Matter?

Daily Mile

By the end of the day yesterday I was itching to run.  I hadn't run since Tuesday, and so at about 8pm I texted Katherine asking her if she wanted to join me.  Her response?  "I'll be there in 10 minutes!"  Evidently she was ready for a run as well!  It was great running temperature and heading into the darkness is always a bit exhilarating.  Both of us were feeling good and we even ran the uphills!
3.82 miles
42 mins
10:60 pace

Running Slow

I ran across this fantastic article on running slow.  I, personally, am a fan of running slow.  I love running when I can take my time and thoroughly enjoy my surroundings.  "Slow is a state of mind." I can dig that! Check it out...

http://running.competitor.com/2013/04/training/slow-is-a-state-of-mind_70265

Future Trail Runner

Jeff and I took Clarissa and Ozzy down to the Dimple Dell gully this afternoon for a little hike. Clarissa is a mountain lover. She's always asking, "When can I climb to the top of the mountain?" She loves hiking and getting dirty. Today was no exception. At the turn around point she started complaining that she was tired, so I suggested that we race. I think I have a future trail runner on my hands! She took off running and we ran together nearly the whole way back. She called a few "time outs" where we slowed or stopped to rest, but she ran smiling and giggling as I chased her all the way back to the parking lot! I'll tell you what.  She is pretty quick! Plus, she even ran the uphills with a smile. Amazing the things we can learn from our children. Maybe I need to look at hills with the same child like exuberance. Hopefully Clarissa and I will enjoy more trail runs together in the future.

She saw this downed tree and immediately exclaimed, "I want to climb that!"  She dropped her hiking stick and began climbing.  She did it all by herself!

Legs

Holy sore legs Batman!  Jeff put me through the ringer today.  It was very hard, but felt great!  I can envision my legs being stronger for my next big race.  I can also tell that my hamstrings and hips are a lot weaker than my quads and calves.  Maybe stronger hips will help my periformis issues?  It certainly can't hurt.  After the gym we came home and took Ozzy for a 30 minute walk.

My notes.
squats 45# & 30#, 30# was better (Must do squats more often. The chick next to me was squatting about 100#!)
leg press sled+20#
hack squat no added weight (Ridiculous hard.  Needed Jeff's help to even stand back up.  4 sets of 5)
leg curls 30#
leg extensions 30#, 50#
stiff leg dead lift with dumbbells 25# & 30# (Love this one!)

4 sets each of 10-12

Peace, love and mountain lions

I feel like I should say something about the horrific events at the Boston Marathon instead of just rattling on about how great my run was today.  But honestly, I just plain don't know what to say.  It was horrible and I really hate to hear that sort of news, but I am just at a loss.  So, the best thing I can do is continue my happy running and keep on keepin' on.  I only hope that these events don't put fear into people and make them stop  running, or doing whatever it is they do.  Amidst the throngs of words of love, peace and sorrow over the bombings on Facebook I saw a quote that made me smile,  "If you're trying to defeat the human spirit, marathoners are the wrong group to target."  Very insightful Mighty Brighties.

And now, to rattle on about how good my run was today.  Today was awesome.  Katherine and I met up at the Bonneville Shoreline Trail at just after 5am.  It was dark and scary, and I was half sure we'd be eaten by a mountain lion.  But, we weren't and it was spectacular.

Beautiful.  Beautiful.  Beautiful.

Keep on running.

4.33 miles
1 hr 12 min
16:38 pace