December Goals

I want to try to be better with goals and planning. Tonight I drew up my training plan for the next few months, and will be better at reporting (to myself at least) the difference between my planned mileage and my actual mileage. If I'm really organized I might get around to posting the completed table here, but we saw what happened last time I promised review posts! I've been having some really good runs lately, which makes me confident for my upcoming races. November was basically a get-back-on-schedule period for me, after vacation and visitors and brain-freeze. I was pretty upset coming back, feeling like I was running into a brick wall headfirst. Then I looked at my times, and realised I really hadn't lost much at all; I was pushing harder than I needed to get the same results, thinking I had lost too much fitness on my extended recovery. I also set a new 5k PR this month without really trying. I'm liking 5ks as a way to measure my improvements since I really don't do any speedwork, another thing that I keep saying needs to change but I find myself drawn more to trail miles than the track. That being said, I hope to get another mile test done in December, just to see if gains can be had without focussed speed work. Pony hasn't been getting out as much as I'd like, partly due to time constraints, partly due to rain. I love that it's raining, but the trails are slick as anything and pony trips over himself plenty often enough (lack of concentration - literally ran us into a tree more than once - the joy of a greenie), let alone in wet clay. I also can't tear up the tracks, particularly since it's private property. However, pony is getting pretty fit, and was somewhat of a tearaway on our last adventure. My phone has yet to be repaired, so no running or other pictures :( Sad times. Moving on.... December goals!

1. Mile test 
2. <8:00 at Woodside 50k
3. Run every day (currently 7 days into a 403 day running streak [2015, but I began 11/24])
4. Stick to my plan as much as possible
5. Ride at least once per week

Turkey Trot

Happy Thanksgiving! This still doesn't feel like a holiday to me, and I always get very confused with half my newsfeed eating turkey and the other half oblivious. This year was the inaugural Fort Bragg Turkey Trot, and J said I could go run if I would be back ready to leave by 10:00 am. With a 9:00 am start (actually a bit after) it was going to be tight, then it turned out there was far too much going on for me to leave without running over multiple runners and spectators. Oh well. A and A from work were running their first 5k, and T her second. The race was along the haul road next to the ocean, from the other side than the Whale Run and Salmons races. We also had a photographer - Thank you! All four of us set PRs today, before appropriately stuffing our faces at our various dinners. (I don't recommend trying to run fast, sitting in a mini for 2.5 hours, eating plenty of food, and back in the car for 2.5 hours.) Also smashed my phone :( As of tomorrow is more sugar detoxing (exceptions include the yoghurts and kefir I already have, and tailwind and nut butter on long runs). Aiming for at least ten days, longer if I can! Lots of pictures below :)

Pre-race selfie

And we're off..

Both in Altra Superior 1.5s!

Sprint finish

On my way to a PR

Go T GO!!!

She PR'd by a whole 2 mins! Impressive!!!

There were t-shirts left over :)

A&A finishing their first 5k, great jobs guys :)

A's hubby winning the 10k - congrats

Night Run Success

Finally! We went running and it was dark and there could have been mountain lions and bears and we ran anyway. Ran, not even hiking this time. We started in daylight - a bonus, since we got to find our rhythm before we couldn't see, and I need to get over the "sun's down, nap time" thing I had at Headlands. T's family is dog sitting our friends' two large rhodesian ridgebacks, so we took them.

Asanti (nearest me) and Puccini

In Africa they were bred to protect livestock from lions, so they can protect us too, right? Plus they are big dogs used to running wherever they want (they live on a 300+ acre ranch), currently sharing an average size yard with four other dogs. They definitely enjoyed the leg stretch. Asanti, the younger of the two, nearly knocked me to the ground when he brushed past me bounding over to say hi - to give you an idea of their size and strength. They are used to going riding and hiking with their people, so this was a same-but-different experience for them. They did great though:

We made it to the top of the ridge before the sun went down. Photos, particularly crappy phone photos, really don't do this sunset justice, but we tried:

Standing beneath redwoods watching the sun set over the ocean? Don't worry, I know how lucky I am :) Of course, we then realised we'd been wasting time trying to get pretty pictures and there was WILDLIFE out here. And now it was dark. Luckily, we both now have 'stabby torches':

Which work really well if you want to take creepy-face pictures:

Then we were off and running, literally. Running in the dark with our borrowed bounding elephant-dog hybrids. Neither of us fell down. We didn't get eaten. We didn't even get scared. Maybe the possibility of night running and maybe possibly one day being able to run well enough in the dark to do a hundred miler. Maybe I won't crawl under a rock and retreat to my happy place. Wheeee!

(NB: T says 'look at those hocks')

Review - TailWind

I've been meaning to post this for a while, but never seem to get around to writing my reviews. I plan on trying to catch up, starting with my new favourite fuelling method.

I have always had tummy troubles while running. My first issues came as a total newbie uneducated-in-much-of-anything runner with the godawfulness that is Gatorade. The realization came as what felt like a literal kick in the gut during my first half marathon at Nitro Trail in 2011. About half way through my second of two loops I had to dive into the (very conveniently located) bathroom. I felt pretty rough afterwards, and realised I didn't always feel so hot on training runs, but had yet to make the Gatorade connection. After my first marathon (San Francisco) that same year, I fuelled with a mix of Gatorade and Gu. Oh, was I sick. Still didn't make the connection, for another year or so. Running took a step back for various reasons, and it wasn't until the wonderful discovery of trails, combined with the foot-saviour of Altras that I began to question what was happening. I had graduated from massage school as a therapist and health educator, and knew the questions to ask myself. I was a lot more clued in on nutrition and physiology, and began looking in to alternatives.

Go rider, go runner, go Cyd, go spelunker, go climber

I finally discovered TailWind in February, and placed my first order on the trust of many trail running strangers who promised no gut bombs. The order (and all subsequent orders) have arrived very promptly (even accounting for the fact we usually have to wait an extra day here). The box contained the two flavours I had ordered, complete with our names hand-written on the bag, a sample of the caffeinated flavour, a few stickers, and a hand-written thank you note. Yay for personal touches of small companies.

It took some experimenting to find the right balance of calories and flavour for me, and the first real test came at the end of March at Golden Gate half. I used seven level scoops for 70oz of water, and had no cramping during the race, pee'd appropriately (colour and frequency), and had no residual soreness in the days following the race. I have since gone down to six scoops for 70oz and carrying electrolyte tabs if I feel I need a little extra. This stuff mixes up clear, really does dissolve fast in water, and doesn't make a science experiment of your hydration bladder if you forget about it (two weeks in my truck, rinse twice and I was good to go! [Not that I recommend leaving it like that]). I've also left the mixed up tailwind in my fridge for four or five days and had it taste fine on my next long run. I would recommend new, sealed bags for airport carry-on just to avoid questions, as opposed to my aid-station solution of putting the amount of refill I need in a ziplock baggie.

The best news ever? TailWind doesn't make me sick. It keeps me hydrated. It tastes delicious all the time (even after puking at my 50 - I would have liked some plain water to swill my mouth out, but I could still stomach the TailWind). The only times it's failed me have been user-error. In April I mixed it up half strength for a 50-mile endurance ride, the idea being to supplement with real food (I don't have the same issues eating at rides that I do running). This would have been perfect except... I forgot my snacks. I drained my pack on the first 18 mile loop, but was behind on calories and elytes, and was playing catch up all day. The second time was at Big Basin where it was ridiculously hot for my pasty-self and the second aide was out of water so I couldn't refill. The third had water but I was sulking about a missed cutoff and stomped away with only water, not taking the time for Tailwind (the whole thirty seconds it would have taken... dumb mistake). Other than occasional dixie cup of coke or ginger ale it was all I used at Salt Point. I did notice at Headlands 50 I could have used some extra calories and wanted to chew something, and have been experimenting with real food substitutes. I have heard of people successfully using it for 100-mile ultras with nothing else. Perhaps with more conditioning I could get to that point, but the idea of ~30 hours without the act of eating something is a little daunting, and maybe not good for my brain. I like eating.

Mandarin Orange

Lemon

Raspberry Buzz
(Caffeinated)

My last order came with 'stick-pack' samples, pre-measured ready to go. I have been saving these in my pack for emergency refills due to my bad planning. They are too small for a full refill, but would be perfect if I need to top off the pack until I get to a drop bag.

200 calories per stick

I have yet to try my caffeinated sample, simply because I haven't been out long enough to need it yet. I'm sure it'll come in handy towards the end of Ordnance next year though, that's going to be a very long day!

Ambassador?

*Fingers crossed* I just submitted my application to be a 2015 Altra Ambassador. I swear by these shoes, and would love to be involved in the Ambassador program. (Hmm, Tailwind would be pretty awesome too, wonder how I go about that?)

"Catching Kayla"

Needed a little motivation to get out the door this morning.Kayla's strength and determination most definitely did the trick:

Mushroom Trail

Yesterday, T and I took a route new to her, and new-ish to me. I've ridden it a few times a while back, but never ran it. It was possibly the slowest run less than six miles on record, but between going up up up the first two miles (some of it hands on thighs steep), picking our way through the very overgrown pampass grass, taking pictures, and picking mushrooms, it's not so bad. And even if it was that bad, we had fun. First off, we met Lassie Deer.

Of the options available to him, Lassie Deer picked our trail. Every time we came around a corner, he was waiting for us. The logical conclusion was that Little Jimmy had fallen down the well, and Lassie Deer was leading us to him :/ This run also featured conversations of Yogi Bear and Frederico Bear, the love of jelly sandwiches, and the Bear Olympics. We finally made it to the Mushroom Trail. I need to learn my mushrooms, we see them all the time and I don't know what's safe to eat. But this is the one spot I'm happy picking them, delicious black trumpets. We didn't pick too many due to time constraints, but we'll definitely be back for more, there were loads up there.

We pushed on to Spectacular trail, which was pretty amazing today:

Then we had to battle through the vicious pampass grass. It was much more overgrown than I was expecting. Even trying to pick our way through carefully, we both came out covered in scratches and bleeding a little. This slowed the pace a lot. Eventually we got through everything, and it was a fun downhill shot all the way back to the car. Felt more beat up than I should for 5.7, but after a good run at Jackson the day before and going to the gym before running it's ok.

Bad Blogger, Mediocre Runner

I keep trying to be better at blogging. I just forget about it until I'm on a run and can't do anything about it. I haven't even been keeping up with Bugsy's blog. Oopsie!

Perceived effort has been a problem lately. I seem to be trying too hard on training runs, unable to really scale back my effort level (excluding yesterday's piss-poor attempt). Example: the other day I went to Jackson for a 7.5 mile hilly run by myself. I was about a third done and started really struggling. I put it down to not being fully back on form yet. Even accounting for the hike up the hill, it seemed too hard. I kept stopping to catch my breath and stretch a little. I mentally checked out too, taking photos of nothing and distracting myself with imaginary sounds in the woods. Not far from the car, I realised that if I picked it up and focussed, I could probably get close to my previous best time on this route. Then half a mile out I noticed that I could beat it. I took a full five minutes off my time, and I hadn't been trying that hard.

Not sure what happened yesterday, but it was a minor disaster. Bonking half way through a four miler (no, not a typo - it was a really bad day!!). I was trying not to over-analyse, but looking for answers. Yes I went to the gym first, but I run after almost every gym workout, even long runs. I hadn't had breakfast, but that's also not unusual for a short run. I did have two packets of Justin's nut butter - I don't know if they made me shut down, or completely saved me from crashing on the trail. I had stayed hydrated, I was happy it was raining. My legs felt like lead, as did my arms. Enough so that I kept slumping forward caveman-styly trudging along. I hid under a tree at one point when the rain got particularly heavy, then realised it was just an excuse more than anything. I pushed on, and got out to my car, and took myself out to breakfast to cheer up. Because tequila lime hollondaise makes everyone a better runner, right? (It really is delicious! And made me happy.)

Today's run was much better when I finally got out there. Motivation was distinctly lacking, and it was just after 11.00am before I finally hit the trail. I had planned to do the Jackson loop twice. It was pouring again (a good thing - just not ideal for running). The trails were like a giant slip'n'slide which was fun and a little fall-risky, but I stayed upright (yay core strength improvements!). About half way through I decided I really couldn't face being out here for 3+ hours. I made a promise to myself that if I beat my time from the other day, I could go home for a hot shower. If I lost focus and started messing about like before, I had to march on. It worked, and I took eight minutes off my time from the other day. Also tested out some sweet potato (cut into slices and baked with olive oil and salt). I had ten slices just under the hour mark, and they stayed settled even when I ran harder, and no gut bombs. More testing needed, but might be on to something.

I have another double day tomorrow, but T will be with me, so slower pace but also some company, which I think I'm missing. I don't mind running by myself, and know I need to practice for race situations, but it's nice to chat every now and again. More big hills to come, as well as the only spot I know to find the only kind of mushrooms I know for sure to eat! There's been so many kinds.

Deliciousness

I got this today for making brownies. Decided to try a little first. Might have eaten three giant spoonfuls :/ huge restraint to not finish the jar!! It comes in single serve sachets, so I can easily take on long runs :) So so good!

Nearly a former-runner

When training for ultras, I don't recommend taking three weeks off and sitting a lot and eating all the bad things! I have five(?) weeks until my next 50k. After spending eight days in Hawaii (little physical activity) then having my mum and nana in town for two weeks reduced my running and strength training (and riding) to basically nil. I tried to run on holiday, but my trail looked like this:

Or this:

Far from ideal. It was also hot and humid compared to what I'm used to:

This was at 7am!

My guests left Saturday, so I kicked my training cycle back off on Sunday with a local 5k (raising money to help the salmon lol). I ran 28:43 (my PR is 27:35) so for not having run in so long I was okay with that. T came with Ruger as cheer squad and photographer. 

Not sure where the crazy grin came from lol

The face I apparently make after trying to sprint on non-running legs :/

I didn't feel like I was really 'back' until we hit the trails at Russian Gulch yesterday. I had to really watch my footing, seems I'm out of practice. Didn't fall though :)

I think I'm going to try and focus on getting to and through Pine to Palm, a 100 miler in Oregon next September (that is also a Western States qualifier). Another option would be Rio del Lago, closer to home, in November. I need to research that race some more though, it was only just added back as a 2016 qualifier. In the meantime I have Woodside 50k next month, and Ordnance 100k at the end of January as my focus. Better get back on the wagon!