No Lake Sonoma :(

Registration opened this morning at 8am. All 300 spots sold out in 37 minutes, nearly crashing the host server in the process. I was not one of them. So... I need a new goal. Suggestions?

Downhill Running/Flailing/Falling

Relaxing in the grass while people hydrate

This morning I went out with a friend and our dogs to explore a new area of trails. Neither of us are strong uphill runners (yet). We hiked most of the uphills, and ran the downs and about half of the flat, although we don't have much in the way of flat terrain. In endurance riding, a lot of riders, even non-runners, will hop off and jog down hill to give their horse a break without losing time that can be spent grazing later, and to reduce the concussive impact on the horse's front legs. While it may seem easier to negotiate a downhill, it can be very stressful on your body. Often in running you will see people taking it easy on the downs when you could be making up time while giving yourself a break. Lake Sonoma is a continually rolling course with some significant climbs. Since it's an out and back course, you have to descend everything you climb, ideally not A. over T.

So what's involved in downhill running? The biggest issue most runners face is the instinctive 'braking' mechanism we employ. All too often, runners lean back a little and use a heel-first foot strike, typically with the landing leg away from the center of gravity. This places undue stress on the knees and hips and causes micro-tears, particularly in the powerful quadriceps muscle group. This stress will overly fatigue the body, taking away the strength you need to push on the flats and battle the uphills. The quads are in eccentric contractions, whereby the muscle is forced to lengthen although it is under great pressure (think slowly lowering a weight). So how do we use downhills to our advantage without hurting ourselves?

The video below is tips from top ultra runners Karl Meltzer and Scott Mason, much more succinct, proficient and proven than I am. (Love the gloves tip - hand held water bottles also work very well)

Providing the grade and running surface allow, keeping your back upright or with a slightly forward tilt will allow for your muscles to use their full range of motion. Try to not lean back! Also, aim to have your foot strike under your center of gravity, ideally with a mid-foot strike, which will disperse the impact throughout the body more efficiently, and provide a more stable surface on a loose surface. Both on flat and downhill surfaces, many runners overstride; try to have your foot land under your waist. To prevent overstriding, we should increase our cadence (rate of footfall turnover). Shorter, quicker strides will allow you to increase your speed and stability while protecting your body. The steeper, more technical, or slippery the slope, the faster turnover should be. There are many running drills for improving cadence available from a quick online search. (Hint: Days that you are stuck on a treadmill are perfect for this, then you can enjoy your trail time practicing your improved skills). Many runners have more problems trusting themselves than implementing the changes in physical technique. (I have trouble trusting myself - I fall. A lot. We know this!) Of course, if you're an endurance rider you have to add in a horse getting in your way. Try controlling form and stride rate with a race-brained strong willed horse can hear someone coming up behind you! (This is why Bugsy gets to practice with me now!)

Not grown enough for downhill trotting yet, but getting some foundations

Trying to tell me something?

Of course, the day after Thanksgiving feasting, my scale won't turn on. I probably didn't want to know what it had to say anyway.

I'm really missing running. I'm a day behind on my 30-Day Challenge, but I've been hiking and riding more. Trying to decide if I should catch up with a double workout tomorrow, or just pick up where I left off and finish on Christmas Day not Christmas Eve. Hiking with Bugsy again on Sunday, and might have him trot along while I run a bit. Hopefully will be able to make a full loop this time :) Just got a downed tree to saw through (extra arm workout...)

30 Day Challenge!

This is going to hurt! There are all kinds of  '30 Day *insert* Challenge' out there, planking, squatting, yoga and so forth. This one is a combination of many of them :/ I will be taking a break from running while I do this (minimalising injury risk). Once I get back to running, I will see how strong I feel and whether or not the mileage will be doable for me before signing up for LS50. The plan is that it will kick start some weight loss, strengthen muscles, and also work on my mental toughness (distinctly lacking...)

Here is week one of the program:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Situps 15 20 25 0 30 35 40 Crunches 5 8 10 0 12 15 20 Leg Raises 5 8 10 0 12 15 20 Cardio 20sec 30 45 0 1m 1m5 1m15 Plank 20sec 20 30 30 40 0 45 Pushups 5 5 7 7 8 9 0 Squats 50 55 60 0 70 75 80 Lunges 20 21 22 23 0 25 26

Cardio - Jumping jacks, Mountain climbers, Skaters, Jump rope

Monday seems pretty doable, though the squats aren't going to feel too good. See how much we climb in seven days? Imagine what day 30 will look like... (I've seen it, and not thinking about it!)

Feel free to join me :)

Ouch!

After a couple of weeks off from running to initially let the chafing heal and a little extra time to rest those nagging posterior shin splints, I kicked back into gear this morning with... hill repeats. I've realised how sore my ankles have been following the repetitive rolling I've subjected them to so think there was additional benefit to resting for a while. There is a very small wilderness park less than a half mile from my house which I usually skip for running since there isn't enough trail to even make a short workout worthwhile, but it dawned on me that it would be perfect for today's effort since I really don't want to drive for such a brief amount of work. The one I thought I would use turned out to be more of a gradual slope than I remembered, so I found a combination of steep incline and uneven rustic 'stairs' just past it. Ouch! I only did five repeats and my quads were burning (definitely need to work on form, as I think I may have been pulling myself forward instead of getting the glutes firing to push myself). Right now definitely feeling the benefit of a short intense workout, and feel good for it. Just ask me again tonight...

Y-Ow-Eeeee

Rut-ro. I have a problem. Desitin is now my friend :/  For my birthday, J bought me a cute running skort; I've wanted one for a while. I had a feeling there may be a problem with my larger thighs that currently wibble wobble wherever they like. I decided on a four mile run in RG on the loop T and I did on Monday. It's a hilly loop, with both short steep hills and longer sustained hills. We did it in 59mins on Monday, not pushing ourselves and taking a few puppy breaks where necessary, with us we had T's dogs, Ruger (three year old energetic lab) and Tessy (little Jack Russell who thinks she's a big dog). Yesterday I went completely by myself, no puppy protection, and decided I wanted to try out my skirt and new socks, with a goal of beating our Monday time. Success! New skirt makes me feel super fast. But, alas, I was right about the thunder thighs. I can now sympathise with small people who get nappy rash - this really really stings! I can also tell you, that when rummaging in the bathroom for something soothing to put on, aloe gel is not recommended. Logically, I should know this anyway, but now it's confirmed. I could feel the start of the chafe right about half way, so it didn't take long, but I was still as far from the car as I could be with no relief. I pushed on, and managed to knock a good chunk off our time, and chalked it up to additional mental training - am I going to throw away my completion for a few sore spots at Sonoma? Teaching myself to toughen up. The socks worked really well, no hot spots. Will try them again on Saturday's long run to get a better idea. With capris! On the plus side, I didn't fall down :)

And so it begins..

There's not a whole lot to write about so far, just getting back into the swing of running and increasing mileage while avoiding falling and injuries.. I fall A LOT! Three times in the last eight days (just on runs), not counting today's very painful rolled ankle (no serious damage as the initial *crack* and shooting pain led me to believe). My goal race is Lake Sonoma 50 mile ultra-marathon in April 2014. I am trying to do most of my training on trails, but am pretty convinced that one or all of the following things will happen:

• I will be eaten by a mountain lion
• I will be eaten by a bear
• I will be attacked by a mountain lion and finished off by a bear
• I will fall and not be able to hike out and be eaten by a) a bear or b) a mountain lion
• I will go exploring new trails, find a local 'garden' and be shot
• I will go exploring new trails, find a local 'garden' and be fed to the mountain lions
• and all possible combinations of highly improbable events...

Pretty much destined to be eaten by the local critters. Whilst for the most part, the wildlife here is pretty elusive, I seem to be a bear magnet. Mostly while horseback riding in lesser-used areas. One time I came across a bear in the forest, and spotted it (thanks to Rocko!!!) from a distance and was able to backtrack the way I came with no issues. If Rocko hadn't been there I probably wouldn't have noticed it until we were too close for either party's comfort, and I'm not on the team with claws and fangs! Usually while running I stick to the more commonly used trails, but in winter there isn't much traffic, and as my training progresses I will have a choice of running repeat loops (boring!) or venturing further afield. There are a few people that I can drag along with me, and we all have our four-pawed protectors so we'll see what happens. Lake Sonoma is close enough that on days I don't work I can drive down and run there a few times before the race, but at two hours each way it is not ideal (and throws rattlesnakes and wild pigs into 'things that might eat me' list).

So assuming I don't get eaten, or otherwise dead on my adventures, you can follow my (painfully slow) progress here. And anyone that wants to tag along on a run is more than welcome too :) Safety in numbers!!!

Cyd

ps - For those who read Bugsy's blog - I apologise that this is not nearly as interesting as his work, he is certainly a talented pony...