Improving

I’ve been thinking a lot on how to cut my time and get close to my goal of cutting an HOUR off my Calico 30k time.  Besides running faster, I'm dedicated to the following practices:

1)  Spend very little time at Aid Stations.  I’m thinking 30 seconds, unless I have to refill my hydration pack. (which means no standing around cracking jokes trying to make the aid station workers laugh – I’ll have to do my silly antics as I run past them :)

2)  No hands on the hips – this has been a long-standing rule for me.  Hands on the hips is a pace killer.

3)  Keep moving – in other words, if I have to fix my pack, untangle my earphones, etc, do it running (at the very least, moving forward in some manner).

4)  Do everything fast, fast, fast.  Tie my shoes fast.  Refill on water fast.  Pee fast. 

Hopefully, these things can cut some minutes off my time (hopefully as much as 15 minutes).  But I want to cut an HOUR.  My husband said today, “Good luck with that!”  I laughed and laughed.  He’s a funny man.  Sure, maybe I can’t do it.  But I’m going to try.  (Why else on earth would I be doing speed training?  Surely not for the fun of it : )

Today, I ran the same 9 1/2 mile loop with about 1,300 feet elevation gain that I ran last Friday (Wood Canyon to Meadows, Top of the World to West Ridge, Cholla and back up through Canyon Vistas Park.)  I cut my time from last week by twelve minutes.  My fastest pace last week for this loop was 10.01, my fastest pace this week was 9.24.  I’m happy with that improvement.  But I’m more excited over these improvements:  

1)  I was able to run the downhills much faster because the uphills didn’t take all of my energy.

2)  I felt stronger in the end as opposed to wanting to collapse.

Today’s run also taught me some things.  First, I tried to take off my long sleeve shirt while still running.  I took off my pack successfully on the run.  But then I tangled my shirt in my earphone cords.  So, I had to STOP to take off my shirt.  Number one rule:  don’t stop!  At Calico, I’ll be wearing sleeves, no long sleeve shirt.  That should take care of that!

There were times today when I had to stop of course, like the outhouse stop.  Today, I was in and out as quickly as possible, without cleaning the outhouse.  Yes, I usually tidy up outhouses after I use them.  Yes, even during races. I know that’s absolutely absurd.  I do absurd things. OBVIOUSLY.  Fortunately though, there are no outhouses in the Calico race.  The point is, don’t do anything I don’t have to do.  I do however have to take pictures, and I do have to help people in need.  Everything else though is out the window!

Okay, now I’m rambling.

Miles logged this morning:  9.47

Images from today’s run:

Wood Canyon a few miles into today’s run

 

So happy to finally reach top of Meadows Trail

Running along West Ridge, about 3 miles remaining

My Second Day in Hell

Well, I was back again on West Ridge (a nice up and down fire road with gorgeous views) for another bout of speed training.  Notice I use the word “bout,” as if it was a sickness.  Actually it was kind of like a sickness.  It was pretty much pure hell. 

I learned from last week’s speed work and gave myself a ten minute casual pace run along the rolling hills of West Ridge before REALLY taking off.  Then I let go and ran a 1/2 mile speed burst.   After bringing my pace down to recoup I ran another 1/2 mile burst which brought me to the hill I call “Good Girls Don’t.”  I ran up that hill as fast as I could three times.  (The way down I took at a leisurely pace just to recuperate).

The way back on West Ridge, I was so wiped out that I changed my strategy from my way in.  I rested (ran at a slower pace) on the flats and downhills and raced up the uphills. 

Yikes.  I hate speed training.  It makes me feel weak.  I wonder, will I EVER like this?  I used to hate running, now I love it.  I used to hate yogurt, now I love it.  So maybe there’s hope.

“Good Girls Don’t”

My Thoughts on Today’s Speed Work

Miles logged this morning:  3.85

Kardea Bars for Calories on the Run?

Kardea offered me some free samples of their nutrition bars.  Shortly after accepting I received 4 flavors in the mail: Chai Spice, Banana Nut, Lemon Ginger, and Cranberry Almond.  All have 140 calories a piece, 7 grams of protein and 20 grams of carbs (21 for the Cranberry Almond). 

I tried the two most appealing flavors first:  Banana Nut and Cranberry Almond.  I found them much lighter, not as thick and chewy as some of the other name brand bars that I’ve tried.  Both flavors were appealing, especially the Cranberry Almond with its tiny chunks of fruit.  Yummy.

I left the Lemon Ginger and Chai spice for last, 1) because I’m still not sure whether I like ginger and 2)  Chai spice didn’t sound that appealing as well. (I’m more a banana and cranberry type of girl – peanut butter too, but I didn’t receive a peanut butter flavor).  Anyway, I have to say that I enjoyed both flavors that I left for last.

I munched on these Kardea bars both during runs and as recovery calories for smaller runs.  And now that I’ve consumed all samples, the jury (mine, that is) is in:  I give Kardea bars a thumbs-up for the following reasons:

1. Good taste & interesting flavors
2. Calorie amount (I prefer small amount of calories throughout my long runs as opposed to the bigger bars that pack a lot more calories)
3. They’re small to pack

My Favorite Flavor:  Cranberry Almond

Two Parks Before The Rain

I posted a group run for Crystal Cove this morning, then learned I wouldn’t have access to a car.  So I woke a little earlier.  And I walked down to the bus stop and waited for a bus in the dark.  I don’t mind taking the bus.  In fact, I kind of like it.  I get to look at all the shops and landscaping along the way without the fear of slamming into the car ahead of me (not that there’s many cars on the road at this hour anyway.)

First the good news:  1) The bus was on time and even arrived at my destination 5 minutes early, 2) The weather was perfectly cool, 3) and five perfectly cool people showed up to join me on this run (Hank, Sheila, Vicky, Rick and Kelly) and then 4) I had absolutely no piriformis muscle pains or any pains whatsoever.

The bad news:  No bad news! (Oh, except maybe that I was a little worn out for today’s run)

Rick, Kelly, Sheila, Vicky, Hank on “No Name Trail” (that’s really the name : )

Rick, Kelly, Me, Sheila, Hank

 

We ran up, up, up on a trail (a fire road) called “No Name,” that I think should be renamed “No Relief.”  From there we hit a single track, eventually making our way to the top.  Well, almost the top.  We cut it a little short to run 2 other single tracks just beneath the ridge.  Then we ran Moro Ridge back and with my directions ran us directly into a dead end.  Backtracking some, we picked up Moro Ridge again, eventually making a 9 1/2 mile loop back at the ranger station.

Then Sheila, Hank and I took off for another run up to the top – the top-top this time, Bommer Ridge.  I had this notion to try and connect my park (Aliso Wood Cyns) with Crystal Cove.  So after running through a lovely El Moro Canyon to the top, Sheila and Hank veered to the left to complete their loop.  I took off to the right out of Crystal Cove Park into Laguna Wilderness Park with no idea how many miles lay ahead before I reached Aliso/Wood.

I was feeling pretty dang tired.  But after some calories and a bit more hiking, I got my second pair of legs and was off running again.  Bommer Ridge went on much longer than I expected.  And then Aliso/Wood Cyns came into sight.  I was actually running parallel to West Ridge (one of my regular trails) as I ran along Bommer.  Still, it was a long way off, and I ran out of fluids before I even reached Big Bend, the long steep down hill that would bring me into Laguna Canyon. 

Making it happily and without injury to Laguna Wilderness’s parking lot, I looked up at the nasty climb that would take me into Aliso/Wood and knew I wouldn’t be able to make it without fluids.  So I called my husband for a ride home and spent a good long while stretching these old muscles after running nearly 18 miles through two different parks.  But not before calling hubby back really fast with a special request:  “Please, please, bring water!”

Tonight the rain pours down.  I’m sitting here practically giddy that I got in such a good run before they closed the trails : ))

View of Saddleback from Fence Line Trail

Waiting for Lauren : )

 

Heading down Moro Ridge

 

El Moro Canyon’s Beauty

 

A Dead Baby Rattler on Elevator Trail : (

A view of El Moro Canyon from Bommer Ridge

Running Big Ben (highest peak in background is Top of the World at Aliso/Wood Canyons Park)

Laguna Ridge Trail

Portrait of Big Bend Trail in parking lot

 

 Elevation Profile: +3,059’ 

Miles logged:  17.65 (Route:  No Dogs Trail to No Name Ridge, right on Ticketron, up Deer Canyon, Fence Line Trail, Missing Link Trail, Moro Ridge to B.F.I. back to ranger station, El Moro Canyon, Elevator Trail to Bommer Ridge, Big Bend Trail down to Laguna Ridge and parking lot, Entrance #7 to Laguna Coast Wilderness Park)

Blame it on Meadows

Yesterday was back spasm day.  And I freaked out my son and husband by taking 6 or 7 ibuprofen.  I didn’t take them all at once.  Waited about an hour an a half between two doses.  My oldest son has the fear that I can die if I take that much ibuprofen.  (I’m sorry, I didn’t mean to scare him) I know that’s a lot of ibuprofen.  But back spasms, they can throw me to the ground, they are that painful.   I’m not in the mood to check to see how long it’s been since I’ve had a back spasm but let’s just say, I really thought that I was finished with them. 

So after the medication, I went to the gym for two hours – back spasms be damned.  I actually felt spasm twitches, but not the pain.  So, I had to wrack my brain, what did I do, what did I do?  It could be the sciatic nerve, however my piriformis muscles are doing about 95% better thanks to fellow blogger Stuart and his suggested youtube link.  The question I always ask with pain or injuries is, what did I do different the day before?  I didn’t think it was the speed work because that was a couple days before.  The next run, well there was nothing new about that one.  And then I remembered.  During class the night before back spasm day, like a fool, I showed a student how to do a plank.  He was just going on and on about his ab strength and the fact that he’s got stomach fat (the lad is 17, a bean pole with seemingly not an once of fat on his body!)  Anyway, I told him to start doing planks, and he didn’t have a clue what they were so I got down on the floor (I was wearing jeans by the way) and showed him.  His male peers gathered around him afterward to time his plank, and the boy collapsed after twenty seconds of his first plank. (I remember that, collapsing after 20 seconds on my first try, that is).  ANYWAY, I haven’t been doing planks since my recent problems (especially the pec and deltoid injuries which are now healed!).  So I am very suspicious that for some reason, my back can’t hack planks right now.  I’m not sure why, but I won’t be going back to planks any time very soon. 

My, it sounds like I’m in a world of trouble.  But I’m really not.  Really.  I’m actually doing pretty good.  I slept through the night without waking until 5:30 AM!  I’d call that a pain-free night.

Therefore, I am. (lol)  And so I took a run in my usual park, this time, timing myself.  I took all of Wood Canyon at a pretty good pace.  Basically every time I looked at the garmin, I told myself improve pace and I ran a little faster.  It was Meadows Trail, that last mile of it that pretty much killed me.  Though I would have hiked most of it during a race, I ran it all.  By the time I reached the top, I was dead-dog-tired.  On the beauty side, flocks of quail fluttered from the brush several times on my way up (they make such a lovely gentle flapping noise) and the view of Saddleback Mountains was awe inspiring. 

Nearing Top of Meadows Trail (looking toward Saddleback)

I hoped to run this 9 1/2 mile loop in 2 hours, which would mean that I could probably do Calico’s 30k in 4 hours (my goal).  Today’s run however, took 2 hours and 20 minutes. 

I blame Meadows for the time delay.  I clicked a picture when I reached the top (shown on right), and I also made two pit stops (before Meadows)  to simulate a race as much as possible (they don’t stop the clock when you make pit stops in races).  I’m still over a month out, so I’m not disappointed that didn’t make this loop in two hours.  It’s a difficult loop.  And I shall improve, careful, careful to avoid injuries.   

Elevation Profile:  +1,400 feet (route Via Canyon Vistas Park:  Wood Canyon to Meadows, up Meadows, across Top of the World, West Ridge, Cholla Trail, Wood Canyon and back up Canyon Vistas Park)

9.57 Miles logged today

Run for Fun

I don’t usually run two days in a row.  But after Tuesday’s hellish speed work, I decided I needed to do a “real” run.  So I went out to my favorite canyon, which my husband says they’re going to name after me (ha, ha) and ran up Cholla Trail without any trouble at all.  In fact, the entire run up to Top of the World seemed easier than usual.  I even seemed to run at a faster pace (forgot Garmin).  Can that be true?  Can speed work help after only one day???

Miles logged:  7.51

Here’s a bit from my run, The Featured Trail of the Day:  Car Wreck Trail

The Defeatist

With the glutes doing much better, I decided it was time for some speed work.  I should say first off that I am a long runner.  I am not a fast runner.  But with my Calico goals, there’s no way around speed work.  If I’m going to better my time, I’ve got to run faster.  Not faster on the street, not faster on flat trails, faster on rugged terrain, faster on hills. 

I was kind of looking forward to this morning.  I actually thought it might be fun.  My plan was a short run with speed bursts, longish speed bursts (about 1/2) along West Ridge, and overall run those rolling hills faster than I usually do.  And then when I come to the steepest hill (I call it “Good Girls Don’t”), run that short hell climb a few times as fast as I can. 

Getting ready for my “new” training, still thinking it might be fun (wearing full gear, because that’s how I will run Calico)

Well, I hated it.  I HATED IT.  I really cannot stress how difficult this was for me.  I started off strong on mildly rolling hills, about 8 1/4 minute pace.  Strong for about 1 minute!  My breathing quickly felt out of control.  I had to rest at .47 of a mile.  But I kept on going afterwards, bursting up the hills, trying to fly on the down hills.  And then after running up “Good Girls Don’t” three times as fast as I could (I had to stop midpoint all 3 times), I felt like I might vomit. 

On the way back to the car, I ran West Ridge faster than I usually do, but my bursts had slowed quite a bit from my run in.  And I did stop to click one beauty of a picture of the Laguna Coast and the great Pacific.

Overall, this is what I thought at my first attempt at speed work

Elevation Profile:  The 3 spikes around mile 2 is the hill I call “Good Girls Don’t”

Miles logged this morning:  3.94