A Big Wake-Up Call

Today the training plan said to run 20 miles, ideally along the same terrain as the 50k race itself.  So, what better place to run than 20 miles along the Ohlone Wildnerness trail?  This way, we could get a feel for the course and know what to expect.

To do this point-to-point run, we had to drop a car off at our end point in Del Valle.  Burnout Bear pulled up to the park entrance booth and asked about the best place to park to catch the Ohlone trail.  Of course, Burnout Bear continued to explain that we were running from Sunol to Del Valle and that we had to park one car there, but would drive the other one out of the park afterward.  The man in the booth looked at Burnout Bear and sincerely said "You are a mad man."  You know that you are in trouble when the guy working the park entrance tells you this.

We then drove to Sunol and I asked the man in the park entrance booth there if we could park the car overnight.  "No.  Not unless you are backpacking."  He could clearly see that we had no packs with us, so I had to explain that we were running, yes running, to Del Valle.  His eyebrows raised and he replied, "Hmm.  That's quite a ways."  But he did give us the parking pass and helped us out - whew!

And the running began.  Or, I should say the slow climbing.  Ten miles all the way to Rose Peak.  I had a feeling that today's run was going to be a challenge, but it completely exceeded my idea of hard it would be.  I had hiked to Rose Peak last May to volunteer at the Ohlone race, but trying to run as much as possible is an entirely different experience.  Plus, without aid stations, once you get to Rose Peak you have to filter or treat the water in order to drink it.  So, we carried a water filter with us the entire way.  I was out of water about a mile before Rose Peak, and I was glad to find that the water out of the pump was cold and refreshing.  Unfortunately, though, my knees were already cranky from the miles of continuous climbing... not good.  I also checked my nutrition rations and was surprised to find that I was much lower on fuel than I should be... double not good.

We then found out that the trail does not head downhill directly after Rose Peak, but continues to roll up and down and taunt you for a few miles.  And then the downhill starts.  Steeply.  And keeps going... and going... and then you just want the downhill to stop.  It was so steep with lots of rolling rocks that I couldn't figure out how to take advantage of it and hold onto a good clip.  My knees hurt worse and I ran out of fuel - with 6 miles left to go.  The remainder of the run is a blur of trying to keep my legs moving, avoiding miniature rock slides, and a bit of cussing - especially at the BRUTAL hill at mile 16.

And the most humbling fact of the day: there are over 11 miles remaining to complete the Ohlone 50k.  Including Mission Peak!  Gulp.

I learned a lot of lessons during this training run and thought them over as I hobbled to the car in Del Valle, my stomach rumbling:

1. Carry more fuel!  (1 Gu and 8 Hammer Perpetuem Solids does not get you from Sunol to Del Valle!)
2. Bring more water than you think you will need.  (Time to step up my hydration system.  Sorry faithful Fuelbelt!)
3. Treat your knees with care.  Lots of ice, stretching, and knee strengthening exercises.

It looks like I have a LOT of work ahead of me after today's tough run...  Even after over 5k feet of uphill climb.  It's too early to become discouraged, right?  Chin up, turtle!

One of the many climbs up to Rose Peak.

Don't be fooled by the sign - Del Valle is still 16 miles away.

Goat Rock.

Moo.

One of the many vistas on the way up to Rose Peak.

Eerie tree.

Filtering water at Maggie's Half Acre.

Aaah.  A lush, green valley.

Go Burnout Bear!

Insanity.

The Challenge of "Easy" Weekends

When we first selected our 50k training plan a few weeks ago, I pointed out the weekends with 26 miles or more and bit my lip.  I was (and still am) scared that my knees wouldn't hold up or that I would face other, new injuries such as shin splints.  I had no idea that one of the toughest challenges during training is respecting and sticking to the easier weekends with decreased mileage!

This weekend, winter has finally arrived and we experienced damp, chilly runs.  So, it was a good thing that this was our first weekend of decreased mileage: 8 miles on Saturday and only 4 (!) miles on Sunday.  We stuck to the plan, but it was tough to listen and not sneak in more miles - even with the rainy weather.  I must truly have the trail running bug now because I felt antsy and anxious that I was not piling on the miles during free weekend time.  So, I kept myself busy catching up on errands and chores in preparation for the busier weekends containing more mileage.
 
Both runs were on dull pavement instead of scenic trails, unfortunately, so I didn't bring my camera.  We did get to run with our running group, the Mission Peak Striders, on Saturday, however, and had a great time catching up with everyone and chatting over coffee after the run.  We discussed hydration systems with another member, which got us seriously thinking about what we should use for the 50k since we should also use it in training... but we haven't arrived at any decisions quite yet...  that research is for a future blog.  :)

Happy running!

Building the Mileage

This weekend, the training plan dictated 18 miles on Saturday and 8 more on Sunday.  Luckily, this winter has been abnormally dry so far and the rain continued to hold off, leaving the trails dry and very runnable.

Running down the Black Hills trail.

On Saturday, we chose to run our 18 mile long run in Los Vaqueros Watershed since we enjoyed it so much last time.  The sky was clear and the temperature reached 60 degrees; a pleasant running day.  We carefully planned out our nutrition for the day, including Cytomax and some Hammer products that we wanted to test.  In order to complete all 18 miles, we ran through the Watershed all the way into Morgan Territory and back.  We saw one coyote when we started off early in the morning, and afterward saw a bunch of downy calves that followed us down the trail for a bit.  It was a long, tough run with over 4k feet of elevation, and I couldn't help but feel bummed when I saw the parking lot peek over the last hill...  I didn't want it to end.

Windmills in the morning light.

Some friendly company on the trail.

The toughest climb of the run.

4k+ feet of climb with two tough "fangs"

On Sunday, we ran 8 chilly, windy miles in Brushy Peak Regional Preserve and were almost blown off of the trail.  Dust and small pebbles blew into our faces, making it hard to enjoy the scenery.  (I did manage to take a few pictures of Burnout Bear, though.)  The unpleasant weather helped distract us from our tired legs, though, and we pushed through it!

Early in the run - looking up at Brushy Peak.

A herd of cows trying to shelter from the wind on the left.

View of the windmill covered hills from the top of Brushy Peak.

Brushy Peak elevation profile.

The Serene Hills of Los Vaqueros Watershed

One of the best parts of running hills is the vistas that nature rewards you.  Today we ran some super-steep hills in Los Vaqueros Watershed and took in some of the most lovely views I have ever seen.  (I was only able to grab a few photos, unfortunately, because my camera died mid-run.  I promise to take more next time.)

We only ran 8 miles as per our training schedule, but I can't wait to explore more trails as the training mileage increases.  The park restricts biking and horseback riding, making it safer for hikers and runners.  (Sorry riding enthusiasts!)  Since the hills are so steep in this park, it is a relief that I don't have to worry about bikes free-falling down the trail towards me.   I also don't have to dance around horse droppings.  Finally, the watershed connects to Morgan Territory, producing a vast territory for a crazed ultra runner.

In short, it is a hill runner's paradise.

View of the Los Vaqueros Watershed at the end of mile 4.

A typical climb for this park.

A climb, up close and personal.

The elevation change for our 8 mile run.

My Favorite Workout: Hills!

Or, at least, that's what I tell myself before I head out to pound some inclines...
Seriously, though, I really do enjoy running hills and have been running as many as possible since I have moved to California.  It seems as if the ground is coming up to meet each step, resulting in a "softer" run that directly tests your heart strength.  But hill running takes time and patience... The first time my husband and I attempted to hike Mission Peak, we failed half way up to the top.  I complained the entire hike about how steep it was because a friend had actually recommended the hike and neglected to point out that it was a 2k ft climb in 3 miles.  At the time, a runner zoomed past us going up, and we looked at each other and laughed, remarking how that was impossible.  Now, we can actually run (or in my case, jog) to the peak ourselves and are amazed at how fast one's ability can change after just one year of trail running!

Hills are a crucial part of my training as a trail runner, and each week we run a 6.5 mile loop which contains 5 steep hill "sprints".  (My husband sprints the hills, but I still have to jog them and tell myself "no walking!")  Below is a picture of the elevation from good ol' Garmin.  Hopefully, this workout starts feeling easier after a couple of months!  I have a long way to go before conquering 50k worth of steeper, longer hills (i.e. Ohlone)!  Go turtle go!

New Year, New Goal: Ultrarunning!

As an endurance runner, I am always looking for a new goal to reach.  I am an average marathoner and have 6 under my belt thus far, my most recent one being the Marine Corps two months ago with a time of 4.5 hours.  So, I am not fast, but I am persistent and work hard.  Hence, my running name became "Vertical Turtle".

This year, I have decided to attempt my first ultramarathon(s), with a goal of completing a 50 miler under 11 hours to qualify for the Western States 100!  It will be a tough challenge, completely agonizing at times.  But I am up for the challenge and have decided to document my progress as an ultrarunning "case study" that I can look back at later on, whether or not I have succeeded.

My first step is to train for and complete a "baby" ultra: 50 kilometers.  I have my heart set on the Ohlone Wilderness 50k on May 20, which is certainly one of the toughest 50k runs out there with 7800 feet of elevation gain.  I have hiked stretches of the Ohlone trail and the scenery is endless eye candy, so I just can't resist!
http://www.ohlone50k.com/
I plan to follow the 50k training plan developed by the UltraLadies (http://www.trailrunevents.com/ul/schedule-50k.asp).  The only changes I might make is adding in some cross training in place of some of the 4 mile runs, as well as increasing the "taper" period from 2 weeks to 3 weeks. 

If the 50k is a pleasurable success, my second step is to "step up" my training for a 50 miler.  I am shooting for the Firetrails 50 in Castro Valley, CA on October 8.  It, too, has beautiful scenery like the Ohlone 50k, but the elevation change is much less.  This fall race should give me enough time to adequately prepare for a sub 11 hour finish, I hope.
http://www.firetrails50.com/

And I might throw a marathon and another 50k (Skyline 50k?) in there somewhere to help train for the Firetrails 50...

View from the trail in Lake Chabot Regional Park

50k Training: Long Run #1
Today, my husband (also training for the same 50k) and I ran our first training run of the year together.  I am so fortunate to have a spouse patient enough to train with me, as he is naturally much faster than I am.  We ran 15.5 miles around Lake Chabot in Castro Valley, CA with Cliff bars and filled Camelbacks.  My hamstrings became sore by mile 10, unfortunately, and I had to really push through the final 5 miles.  When we finally spotted the Marina (our ending point) around a bend, it was a much anticipated oasis and our stomachs grumbled at the simultaneous thoughts of eating dinner... which had been cooking in our crockpot the entire time while we were running.  When we arrived home, we also popped some popcorn on the stove to accompany the soup cooking in the crockpot.  I originally found the vegetarian soup recipe on a Kaiser Permanente website, and altered it by adding more vegetables and spices, some of which are helpful anti-inflamatories.


Vertical Turtle's Lentil Curry Recovery Soup:

1. In a frying pan, saute 2 Tbsp Olive Oil, 1 diced onion, 1 diced large carrot, 1 diced large stalk of celery, 1 diced tomato (or, add any veggies or potatoes that you like, instead)
2. After onions are cooked, add 1 tsp turmeric, 1/2 tsp ground cumin, 1/2 tsp cumin seeds, 1/2 tsp curry powder, 1/2 tsp coriander, 1/2 tsp ajwain seeds, 1/4 tsp cayenne, 6 fresh curry leaves (if available) and cook for another minute.  
3. Pour into crockpot and add 6 cups of water, 1 vegetable bouillon cube, 1 cup of dried lentils and cook on "low" for 6 hours or "high" for 3 hours, depending on the length of your run.
4. Add 1/2 cup of any greens (if available) such as kale, swiss chard, collards, or spinach cut into thin strips and cook another 10 minutes.
5.  Enjoy and happy recovering!