Holding onto the Hope

I still hate it.  Speed training that is.  Today was the day.  Somehow I was able to get myself out there and do some speed work.  Thing was, I had very little time and no car, so I had dig beneath the bed for a matching pair of road running shoes and hit the pavement for the first time in a long time.

Warming up for ten minutes, I couldn’t believe how easy it was to run.  I felt light on my feet, like running was effortless.  And then my hill came (or do I mean, my hell : )

I ran up Golden Lantern (a very decent grade) and back as fast as I could, three times.  After the first dash up and back, I raced up the flight of stairs nearby (about 120 steps with 3 landings), two times.  After my second race up and back Golden Lantern, I ran that flight of stairs 3 more times, resting at the top each time.  Then it was one more speed burst up Golden Lantern (which in reality was quite slow, I was so dang beat).  I ended the run with about a 5 minute leisurely pace before taking time to stretch.

Again, I felt extremely weak and disheartened during and after this speed work.  It’s definitely not my fun day running.  Just holding onto the hope that this will make me a tad stronger and faster.

Miles logged:  3.54

Elevation Profile:

Station to Station

For a while now I’ve had this notion to do a run that connects 3 local trail systems:  Crystal Cove, Laguna Coast Wilderness and Aliso/Wood Canyons.  And so I woke early this morning and walked down to the bus stop in the dark and stood there waiting in the cold fog.  I was so happy to see the bus finally pull up that when the doors opened I said, “Ahhhhh, warmth!”  To which the bus driver replied, “Well, where’s your clothes???!!”  He started my morning with a good laugh, and when I told him I was going running, he looked out into the dark fog, laughed and said “You’re crazy.”  I put my dollar fifty into the slots, sat down and continued to crack up every single time he picked up or dropped off a passenger.  He had something funny to say to everyone.  (That man deserves a raise!)

Though it was no longer dark when I arrived to Crystal Cove, fog was thick.  Very few cars were parked in the lot as I walked up to it.  Off to the side, a lone coyote, plump and larger than usual (at Aliso/Wood they’re scrawny)stood looking over us.  He seemed so eerie standing there against the fog, like he was a werewolf about to change as soon as the fog cleared.  Coyotes roam in packs, so I had to wonder what the heck he doing all alone out in the open like that.  When I took out my camera to click a picture, a car drove by and the coyote was off.  Note:  sure way to get a wild animal to leave is to take out your camera and try to get a picture. 

At Crystal Cove Ranger Station ready to run 

I began running up El Moro Canyon with my ipod turned low and pepper spray strapped to my wrist.  I was a little worried running a desolate trail in dense fog that I’ve only run once before.  The fog though lifted quickly, probably just a couple hundred feet in elevation.  By then, I felt strong and happy to be on this running adventure. 

From the canyon I took a little detour up “Slow and Easy” which I ran at a slower pace but I wouldn’t exactly call it “easy.”  (On the other hand, it wasn’t hard – I still felt strong.)  At Bommer Ridge, I checked my maps and headed off in search of Old Emerald Falls Trail in Laguna Coast Wilderness Park.

El Moro Canyon

My map didn’t exactly show where Old Emerald Falls Trail connected.  I’ve run this trail before, always with someone else.  And we’ve always had a hard time finding it, since it is unmarked at the top.  I figured if I ran down Moro Ridge, I was bound to find it.  And that was what I did.

Well, I didn’t find my trail.  I studied my map again and again, asked a hiker passing by, and then another.  And then the trail was lonely again.  Except for a bobcat simply sitting in the middle of the road.  I stopped running, because I didn’t want to run past the cat.  As I walked the cat slowly turned and walked away from me, stopping to bask in the sun here and there.  She was toying with me.  As I got closer and closer walking at a moderate pace, she didn’t speed up one bit.  In fact, she actually took a step or two toward me.  I stopped, waved my arms and yelled, “Get going kitty!!”  That darn cat!  She wasn’t afraid of me.  So I stopped and simply stood there looking at her.  And then my camera malfunctioned and I couldn’t get even one picture.  After some minutes, I took out my phone to snap the one below.  Finally, the bobcat meandered off into the brush. 

After the cat was gone, I continued running the ridge when I realized there was no way, according to my map that I should have been running this far without finding my trail.  So, I turned around and ran back up the ridge.  Approaching Bommer Ridge again, I took a turn off onto a trail that didn’t really look like a trail.  Within minutes I recognized it all – that lovely single track that goes down, down, down into an immense wet meadow.  I was finally on my way!

View from Old Emerald Falls Trail

Approaching the bottom of Old Emerald Falls

I took another look at my maps at the end of Old Emerald Falls Trail and headed down Emerald Canyon Road for a bit to find Old Emerald Trail – another climb up to the ridge.  Somewhere on that trail, I lost my maps.  Duh! (My husband still can’t believe it.)

Old Emerald Trail

At Bommer Ridge again (mapless), I knew to turn right.  But I didn’t remember how to reach Laguna Bowl Road, I asked a biker, he didn’t know.  Then I saw a guy running Bommer Ridge barefoot.  I ran with him a bit, asking him how to get to my trail.  He was going down a different way and didn’t know about the bowl.  He asked where I was parked, thinking I was trying to get back to my car.  I told him I took a bus and was running Crystal Cove Ranger Station to Aliso/Wood Ranger Station.  That’s when he gave me a double look with a squint in his eyes like what the heck are you thinking???  I didn’t remind him that he was the one running barefoot : )))

After we parted ways, I came to Laguna Ridge Trail, I wasn’t sure what to do.  I thought perhaps I should run it, but it went off in the wrong direction.  So I called my husband.  He got onto the internet and guided me in the right direction.  I eventually came out of this park via Laguna Bowl Road landing myself on Laguna Canyon Road, not too far from the Sawdust Festival.

Bommer Ridge looking toward a socked-in coast

Some street running along Laguna Canyon Road to cross at a light on Canyon Acres Road

Finishing up two parks didn’t really do me in.  It was the climb to Top of the World that did it.  First off, I could see the climb I would be making from across as I ran Bommer.  I knew it was going to be a bear.  I psyched myself out.  Secondly, I didn’t have a trail map.  And most importantly, it’s one HELL OF A CLIMB.  I also took one turn on the way up that added more distance than I needed.  I actually took two phone calls on the way up too (the modern world!). 

The first thing I said upon reaching Top of the World was “Thank God.”  And then a young man repaid me for all my questioning of other runners and hikers across the canyon by peppering me with questions about the trails.  I answered them all, nearly breathless. 

The beginning of my hellish climb up to Top of the World

Very excited to reach Top of the World where I refilled on water

I ran across Top of the World utterly fatigued.  Plopping one foot in front of the other, I didn’t feel good about my run, despite the great fun I had through the first two parks.  In Aliso/Wood I felt weak, like all my training wasn’t helping, otherwise I wouldn’t be so beaten.  I had to remind myself that the climb up to Top of the World was extreme and Calico’s 30k doesn’t have anything like that. 

I didn’t “fly” down Meadows like I prefer.  But I did run it all the way to Wood Canyon.  I took a few hike breaks along the last trail (Aliso Creek, which I don’t really consider a trail since it’s paved).  I arrived to Aliso/Wood Ranger station more mentally beaten than physically.  Since my husband couldn’t pick me up right away, I had plenty of time to stretch and relish the breezy shade.  And soon there was a smile back on my face. 

Meadows Trail

Sitting outside Ranger Station in Aliso/Wood Canyons Park

  

Elevation Profile:  18.53 miles logged, +3,515 / –3,509

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)