Speed Training Ranch Style

We’ve got ourselves a thunder and lightening storm out here today.  So to the gym I went.  The gym is quite lovely in town (not so for the owner, I’m sure), because there was only 4 people working out when I went in (8 when I left).  No lines for the machines.  The women wear normal gym clothes there, not skin tight spandex shirts to show off breast enhancements : )  (I’m not bashing California, mind you, I love California)  But it’s nice to be where people are a little more settled about themselves.  One lady was even on the stair stepper in her street clothes and boots. : ))

As promised (to myself) I got in some speed training yesterday though.  A quick one.  But it was hard enough.  The driveway into the ranch is a rocky dirt road about a quarter mile long, which I ran down at a normal pace, then back up at my fastest pace.  I “petered” out as usual, about 3/4’s of the way back each time, but I kept pushing it to the end.  I got into the 7 min./mile pace (7:51) though, which is nice, very nice for me.  (I did this 3 times, there and back, of which my middle boy ran two of the out-and-backs – so proud of him.)

Afterward I went tramping around in the brush to find my husband and and two youngest boys.  When I told him that I was BEAT.  He said, “You have to run FASTER.” 

Ha, ha.

So he challenged me to a race back to the ranch.  The distance was short, very short.  Probably 1/10th of a mile, maybe a little more.  I looked at his feet, he was wearing Ugg boots and I debated.  Anyone, I mean anyone can beat me in a short distance race.  But I went for it anyway.  And I kept up pretty good.  And about a quarter way I came upon a bush and rather than wasting time running around it, I actually HURDLED it, landed on my feet and kept up my pace.  I shocked the heck out of myself (& my husband too).  I “petered” out close to the end, and he won the race of course.  I forgot to look at the garmin, but I suspect I beat that 7:51 by a longshot.

Miles logged Thursday:  1.5

Texas Ranch Running

Two days driving and no cardio since Wednesday, my body actually began to stiffen up.  My joints ached.  My hips ached, my legs, my back, even my arms.  My first morning waking in Texas, I just had to get out and run, run to get rid of this stiffness.

I went for low mileage today, just a leisurely run about the ranch.  The grass was high.  The thorns cut deep.  Two vultures emerged from the trees, scaring the daylights out of me – their big black wingspan looked like it was SIX feet wide.  No lie.

My legs got pretty scratched and cut up.  The terrain actually drew blood.  The terrain was not difficult in the sense that it was hilly.  It was difficult in the sense that there was no trail.  There was some dirt roads, and some nice grove areas with little obstacles.  But most of it was plowing through thorny brush or waist high grass.  I’m not used to bushwhacking on the trails I normally run : )

Still, the run was delightful (as it pours down rain in my hometown, the sun shines brightly here in Texas).  I was completely alone (except for those vultures) and I got rid of those aches.

First quarter mile of today’s run (out to end of driveway)

Where the branches snagged my earphones (I lost a piece in the brush, never to find)

Post Oak grove in the wintertime

1 of two stock ponds

I just thought this was pretty

Running through dry creek bed

Stopping to pose in dry creek bed

Looking for the road back to the house (never found it, because it’s not there anymore : ) – the road, not the house. : ))

Miles logged:  5.17

Jump!

Well, time is winding down for me with a road trip fast approaching.  Today I had planned for another timed 9.5 loop (up Meadows).  But I woke to rain and the trails were closed "due to wet and muddy conditions."  I tried not to think about it.  I don't want to get angry.  I DON'T WANT TO GET ANGRY.  What's one timed run?  I spent two hours at the gym yesterday.  If it wasn't for my not so good eating habits, missing one timed 9.5 mile run wouldn't amount to much.  And here we are approaching the holidays . . .

Enough of calories and eating!  What's important for today is that I did something new.  After rushing about running last minute errands in the rain, turning in grades, picking up groceries, mailing Christmas cards, etc., I returned home in a hurry and did something my husband has been urging me to do for a long time. 

It's not what you're thinking.  Get your mind out of the gutter. (kiddin' : )  Hubby has said for I don't know how long, that I need to learn how to jump.  Yes, jump.  And for some reason, I have a fear of jumping, mainly because I feel like I'll fall flat on my face.  I'm not talking about jumping rope, or even jumping across the gym or lawn like I used to in high school volleyball workouts.  I'm talking about standing still and jumping up onto a platflorm, pausing to balance then jumping back down backward.  He's convinced this will help me with running, especially with those technical runs (like Calico!). 

So today, I stood out in my backyard on the wet grass in front of the double-stacked railroad ties that border the planter.  And I stood there for a few minutes gathering my nerve to make that first jump.  To my surprise I made that jump without falling flat on my face into the garden.  But I did use an awful lot of upper body strength to make that flight upward.  My husband convinced me to use more of my legs, which I did.  And surprisingly, that jump up and back grew easier and easier.  My fear of jumping vanished quickly, probably after jump three.  I jumped up onto those double stacked railroad ties 100 times, dripping sweat afterwards.  I have to report the workout was fun.  Really fun. 

Miles logged today:  Zero

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