Strength & Speed Workouts with the Endurables

In my quest to run Cascades 100, I signed up for the Endurables 6:30 evening  Monday (strength) and Wednesday (speed) workout.  Every week I basically don't want to go. 

-it's a hassle to get all the way up to Marina Green.  If I run, it's about 37 minutes.  If I take the bus, it's about 40-50 minutes (one way)
- I had a string of 3 workouts where I arrived at 6:35 and the group was nowhere to be found.
- noone wants to do a situp, plank, or wind sprints.

However, every time when I do get up there and find the group, I'm so happy I went.
- Marina is ridiculously scenic. 
- I'd never do a plank by myself, but I feel better for doing them
-it's only an hour workout and I feel so proud afterwards
-I like hearing about other peoples races and runs
-I treat myself and eat at at a place I normally wouldn't trek to, like Presidio Social Club or SPQR
-the Marina is RIDICULOUSLY scenic.  Where else could I do planks staring at Alcatraz, wind sprints looking at the fog on the Golden Gate, or situps facing the Palace of Fine Arts?

Diablo Trail Challenge Half Marathon

Diablo Half Marathon

Distance: ~13.4 miles

Time: 3:10
7/18 for age group, 

Weather: 90 F

I'd originally planned to do the point to point Diablo 50K, as the course looked very interesting on new to me trails, and I'd heard that Brazen puts on great trail races that were "just like road races!".  When the forecast soared to the high 80s, I second-guessed myself.  Diablo is exposed and sunny, and the warmest it gets in San Francisco is usually 67.  I decided against a suffer-fest and that I'd drop down and do the loop half marathon.  

I left plenty of time to get to the start, and needed it as I confused Walnut Blvd (first turn) vs Walnut Ave (second, correct turn).

Walking to the shuttle from the parking lot to the start, I saw Ken Brunt, a fellow Endurable.  He'd also signed up last minute as a shakedown run before Miwok 100K in two weeks.  Also on the 5 minute shuttle bus was a confused father with his son in a baseball uniform.  They were looking for a Baseball Photo!  Somehow they'd followed all the other runners and just got on the bus.

Brazen was like a road race--rock music blaring at the start, and even D-tags for "official chip timing".  I started off mid-pack.  But in the first downhill a half mile in, I'd filled my Hydrapak with water almost all the way up, it bounced out of my pack.  I lost about 90 seconds trying to stuff it back in. 

We crossed about 5 streams, with me delicately avoiding the wet.  Then we veered in a "mini-loop", hitting the first and second aid stations at ~one mile and 3 miles in. At the 3 mile aid station, I asked for "coke or pepsi".  They said they "might have some back at the car, if I wanted to wait.".  "Nah", and I walked out. A ranger hurried after me to ask "Are you diabetic?"  "What??" "Do you need the Coke because you're diabetic?"  "no, I just like caffiene!".  

 Then we started the big loop, and the hurting began.  I hadn't looked at the elevation chart http://brazenracing.com/DiabloHalf%20elevation%20chart.pdf for the half marathon, as I'd planned to do the 50K.  We climbed to me, an interminably long way, when I started to be concerned we would actually summit Mount Diablo.  Nope, only up to 1,965 feet.  Mt Diablo is  3,848 feet.  

There were beautiful views down to the wealthy estates below us, the grass was green, but it was really, really hot.  I was happy I'd dropped in distance. I contemplated that the name of the race was "Diablo Trail Challenge" and not the "Bay Breeze".  There were no breezes today! I concentrated on just walking forward, and managed to pass about 5-8 walkers. I drank all the water in my Hydrapak right before we hit the aid station at mile 9. 

Then, a delightful downhill back to the finish, where I managed to pass about 10 people.  I wanted to drop the hammer, but it was just so hot.  Even at a plodding pace I was passing people, including a guy I recognized from other races-he always runs in jean shorts, like he's in an old Western States Documentary.  The streams I'd avoided before I now splashed through, trying to wet as much surface area on me as possible.  

I crossed the finish line and got a HUGE medal.  I ate an It's It sandwich while I watched the people behind me finish.  There was an announcer! for their names and hometowns.  

Things I did well:

• Carried pack instead of bottle
• Took hot day conservatively
• Left extra time to get to start so not stressed about getting lost, shuttle time
• Dropped to a shorter distance--Mike Weston ran the whole 50K and said it was "brutal".  I usually finish around him, and it took him 9:14.  ouch!!  127 starters, 109 finishers, which is a high DNF (15%) considering the ultra-generous 10 hour time limit.  They kept the finish line open till 10:46.  So only 104 (82%) below the official finish.  It was nice of them to keep the finish line open.  
• Remembered the name of the Jeans Guy (George) and looked him up later.  He ran Western States in '82!!  Wow!!!

Things to improve on:

• Could have gone out a bit faster (?)
• Forgot medal in pack, ran 7 miles with medal on Sunday.

Brazen Racing-Wow, they have it dialed in.

• Ample remote parking
• Multiple shuttle buses (with no wait) to get to the start
• Color coded bibs to the race ribbons!
• Names on bibs if pre-registered
• Extra porta-potties at start
• Mile markers (in a trail race!!)
• Race monitors at key turns/intersections
• Ice cream sandwiches and a full BBQ at the finish

All of this adds up to a race fee that's about $15-$30 more than my usual low-key trail races.  But I could see where the money went--it's a different scale when you have a 1,000 runner field than a 300 runner field.  Some aspects I found jarring-I didn't like the rock music at the start/finish, and the mile markers seemed out of place at a trail race.  Overall, Brazen puts on a great race, and if it's in an interesting location, I will do one again.

Canyon Meadow 30K

I love 30Ks.  They are long enough I feel like a get a good workout, but not long enough I hit a real slough of despair or take the whole day.  3:58 for 30K in Oakland, wash the mud off me, and back to San Francisco in time for brunch at Luna Park.  

I ran Redwood Park 50K last February, and I remembered the parking situation being tight.  I left extra time to arrive by 7:30.  Still, after checking in, pinning my number on, and walking to the bathroom, it was already 7:54.  As I walked back to the start, I could hear Wendell (Race Director) counting down the seconds.  I dropped my jacket and started DFL at the back of the pack, about 30 seconds late.

Ugh.  Steep, slippery, muddy climb for the first 2 miles.  Rain had dumped on the Bay Area all week (~4-5 inches) and the mud was slippery, and at times I could feel my heel being sucked into a puddle.  Even when it leveled out, it was too slippery to really get a rhythm going.  I decided I would be lucky if I only fell once.  

After 3 miles I passed Carol & Melissa, walking together.  I slip-slid them with a "hi" and no other talk.  Then finally, the smooth buffed trail I remembered from last year.  I passed Coach Ken & Karen right before the first aid station.  I was surprised to see them as I'd assumed they'd be running Rodeo Valley on Sunday, an Inside Trail Event.

This weekend was not only "the perfect storm" of rain accumulation, but also of racing.  Inside Trail had Rodeo Valley 50K on Sunday, running my favorite Marin trails.  I'd intended to run RV, but then my favorite musician, Gabriel & Dresden, announced a St Patricks night show at Ruby Skye.  No Sunday race for me after a big night out!  Also, PCTR had their (twice rescheduled) Pacifica race on Saturday.  Three trail races in one weekend!  I'd thought Coastal would sell out (they usually do), but I suppose the combination of weather and other events made it well-attended, but not a sell-out.

From the first aid station (1:07) there was a pop up to Lake Chabot then a gradual, rolling descent back to Redwood Park.  I steadily picked off runners, but I never felt awesome.  I'd had two teeth pulled on Tuesday, and my dentist warned me that if I ate acidic food, my stitches would dissolve early.  I pictured my expensive (in pain and money) bone grafts crumbling in my mouth, and couldn't eat my acidic Scoobies like I usually did.  

A surprise aid station at mile 11.  The course last year had been altered "because of the mud".  Honestly, this course seemed much muddier than last year.  Larry at the aid station said I had 2.3 (!) miles to go.  Shoot, I thought I had a mile at most!  

Got to 30K right at 2:47.  All the half marathoners were back-slapping and celebrating, while I switched from my long sleeve (too hot) to a short sleeve and trudged back out.  The five miles went quickly, though besides one guy I flip flopped with, I saw no one else on trail.  A 50Ker, he passed me on the uphill walk.  As I looked at him in the distance, I slid and landed on my hip, covering my leg in mud.  Maybe everyone had called it quits at the 1/2 for a good reason?  Right as I was pounding down the last mile, one guy passed me, then another.  It was the fast marathoners.

Things I did right

Packed my bag the night before with everything I needed (change of clothes, salt tablets, snacks, water bottle, Gatorade)

Left enough time to get to the race, even with traffic on the Bay Bridge

Relentless Forward motion even when I wasn't feeling it

working iPod kept me going

Tried to thank all aid station volunteers

Said "Great race" to Wendell

Picked up the pace at the end to squeak in under four hours

Not so great

Wished I'd actually talked to Ken, Karen, Melissa and Carol

Filled cup from water pitcher to clean thick mud layer off my leg.  Grabbed pitcher with muddy hand, muddying handle for others.  Later discovered water faucet which I should have used in the first place.

Got low cal due to teeth pain making it hard to take in enough cals.  Usually I eat pretzels but mouth not up for it today.

Finished 5th in my age group at Golden Gate in February.  I wanted to improve into the top 3.  Finished 5th in my age group again!  At least I'm consistent.  Actually, given my half marathon time (2:46) I'd be solidly mid-pack for that distance.  Not many people did the 30K option.  

All in all, I'm not that thrilled by the course.  Wendell & the Coastal folks put on a top notch race, but I think the course is kinda "bleh". I actually enjoyed Lake Chabot more.  Of course, this could be due to the thick mud and clouds which kept me from ever enjoying a view.  At least it never rained.  

Cascade Crest 100 Mile Training starts!

Monday was my official first day of training for the Cascade Crest 100.  To keep me honest, I signed up for the Endurables 16 week program for a 50 Mile on June 30.  Why 50 mile?  Because there's no 100 Mile program offered.  I'll train with the group for 16 weeks, then (hopefully) keep my momentum going for the big race.  

Larissa's group meets Monday and Wednesday at Marina Green for "strength and core", then Saturday long run in Marin.  Marina Green is ~3.2 miles from my place, and a straight shot on the 22-Fillmore.  I got on the 22-Fillmore at 6:02, and arrived four blocks away at 6:36.  So the 22-Fillmore travels at ~11 minute pace.  Last year, I started jogging to practice when the bus was late and it never caught me.  "Faster than a 22-Fillmore at commute hour!".

I didn't run on Monday as I'd done back to backs of 8 & 10 miles on Saturday and Sunday.  Monday turned out to be almost all drills of squats, planks, and other core exercises.  It was less vigorous than I expected, but hard as the last time I'd done a plank was when I went to core workout last July.  

The weather was beautiful--daylight saving time gave us an extra hour of twilight, and the coming storm tinted the horizon beyond the Golden Gate pink.

While we were stretching, Randy ran by!  He said "Oh Edie, I saw you on my scooter at Sports Basement…" as soon as he said scooter & Sports Basement I knew EXACTLY what he was talking about.  A few weeks ago I'd ducked into the SB during a Presidio run to use their bathroom.  As I was leaving, a guy started yelling at me, but I had no idea who it was, as he had on a helmet and was on a scooter.  RANDY!  Mystery solved.

After an hour of workout, I took the bus back to Pac Heights.  As a reward for trekking up-city, I decided I would eat in Marina or Pac Heights after practice.  I'd worn a running skirt so I looked dressier than in running shorts.  

I read my WSJ at SPQR bar, in between two guys reading the WSJ on their smart phones.  The squid ink pasta with crab was great! though I was disappointed in the cheese plate.  One of the guys kept critiquing all of the wine and chatting with the bar staff.  I ended up getting three splashes of wine (gratis) of his favorites.  

All in all, I'm fine with bribing myself with pasta & wine to core workout!

Lake Chabot 30K

Was it really February? A year ago we'd feared Redwood Creek 50K would be canceled due to snow. This year, I was debating whether to wear my short sleeve or tank top for the Lake Chabot 30K, as the predicted weather was "in the sunny 60s".

I got to Lake Chabot with plenty of time to pose for a photo with Coach Ken and his wife, Karen. Karen has been training up a storm for American River 50, so the question was, who would win the 50K? Experience (Ken) or training (Karen)? I said it was too close to call, but I would try to finish the 30K loop first!

The first three miles were on the flat around the lake and went by very quickly with Karen & I gossiping and catching up. The race course was the best I'd ever seen for bathroom opportunities. As the lake is a drinking water reservoir, every 1/4 mile seemed to be another outhouse, to encourage bathroom usage. Ken ducked into use one and Karen and I passed him.

We veered off the lake and entered a steep ascent where I dropped to a walk, then a series of rolling hills up to the 5.4 mile aid station. The trail was a groomed, non-technical dirt, with the shade of the Eucalyptous keeping the climb from getting too hot. Karen and Ken and I leap frogged a few times. I got into the 5.4 mile station at ~60 minutes. I was doing well!

After the aid station, another few rolling miles where I worried I'd missed the turn-off from the yellow (20K) to the orange 10K loop. At the start, a runner had asked "Will there be a human to monitor the turn". Answer: no. I passed a women runner who said she'd seen an orange ribbon, but nowhere to turn. I yelled ahead to Karen, but she said she hadn't seen the turn. When I saw the turn, I thought it would have been impossible to miss it--both sides of the turn trail were heavily orange, and there was a sawhorse.

The orange loop was surprisingly scenic. The hills were a lush green, the trail was very runnable, and there were even some cattle gates (but no cattle) to break up the monotony. The only issue was I had to go to the bathroom, but we were off the lake, and no more bathrooms! We came up to a stable and there was the nicest bathroom I've ever seen on a race course. Running water (hot and cold) A flush toilet. Toilet paper! There was even a worn oriental rug, and a small bonsai by the door. I refilled my water bottle and headed out, just as Karen almost passed me.

The rest of the race went by all too quickly. Back to the yellow loop, where I passed Ken at the aid station. The aid station volunteer said there was only around 4 1/2 miles left. Wow! I would finish well under four hours. The rest of the course was very smooth, with a couple quick 50 foot climbs. I started trying to pick off runners. The only issue was there were no runners to pick off! I saw a pair in the distance, and passed them.

On the final mile back to the marina and finish, I flashed back to my…very first trail race, at Lake Chabot, probably back in 2002 or 2003. I'd not met my goal of 2:00 at the SF Half Marathon, so entered Lake Chabot Half hoping to better my time. I hadn't factored in the hills or trails. I didn't carry food or hydration. I remember slowing to walk around 4 miles in, and seemingly endless hills. Now, the hills all seemed so easy. I had my own bottle! The first Lake Chabot race, the last 1/2 flat mile seemed so hard--I could see the finish, it was flat, but I could summon no energy to run. Now I dashed over the line, earning a "STRONG FINISH" from the race timer.

I PR'ed! 3:40 over 30K! And my friend, Chris Belknap WON the half marathon outright!

After the race, I saw Karen and Coach Ken finish their 30K. Karen was narrowly ahead, but she left the aid station second. Ken beat her by one minute!

Things I did well:

Got to the start 30 minutes ahead so I had time to sort out my pack, chit chat, and go to the bathroom

Stayed hydrated

Took an S Cap every 30 minutes

Tried a new food (Pretzels with peanut butter inside)

Made sure I had a working, trusty iPod

Wore a shirt with a zipper so my car key didn't jab me from my shoelace

Things I can improve on:

Didn't know the course well, so spent some time stressing about missing turns

Went out too conservatively. I had plenty of energy at the start. I'm used to killer Marin climbs.

Course:

Very runnable, no technical parts. No long climbs or descents. Much more picturesque than expected.

Race Organization:

Lake Chabot was Inside Trail's second race under their own name. Very well organized. The course was well marked, and I got my size of shirt. There were some aid station supply hiccups--one aid station was out of sports drink and Coke, another was out of cups. But overall, great job!

Golden Gate 30K

Thought I left plenty of time to get to the start at 7:30, pick up bib. However, though I knew as a single driver I couldn't park in the start/finish lot, the volunteers were also not letting us park on the entry road. I parked about a mile back and waited for the shuttle. Suddenly, it was 7:49 and I wasn't so calm. Luckily, a single car picked up me (& 2 other shuttle waiters) and drove us to the start line.

Picked up bib, got a large T-Shirt, and stood in the bathroom line behind one guy. He went in at 7:57. I realized he had an 8K bib (8:30 AM start) and I wished I'd asked to cut. He exited at 7:59, I went in, and I got to the start line at 8:02, thankful my watch was fast.

Up, up, up Hill 88. It was cloudy, but starting to clear. For once, I wasn't actually DFL. There was a clot of about 6 people behind me. They said they'd come from Sacramento for the 50K. I gave them a brief history lesson "These bunkers were originally to protect the Bay Area from Japanese submarines in WWII. " http://www.nps.gov/goga/historyculture/battery-townsley.htm

I caught up with Melissa right as I was going into TV Aid station, and we hiked up Fox Trail together. The 700 foot climb went quickly as we gossiped and caught up. We're both running Ohlone 50K in May, and she entered American River 50, where I might pace Karen if Carol stays injured.

I wanted to go faster on Pirates Cove, but it was a mucky, wet, slippery mud. I stopped to tie my shoes tighter and got passed by three people. The pair of ladies dressed in blue said "Your socks are muddy!" All of me is muddy! I ran the whole way to TV, no walking allowed!

Steady climb up Marincello. The blue ladies passed me again, and said "I hope you don't take this the wrong way, but you get as sweaty as me! " Yup, I was drenched in sweat. One of the blue ladies was wet like me, her friend still had dry hair. I then glided down Bobcat to Alta. I'd practiced running all of Alta in training many times, and I was glad I could pound up it. Around on SCA, and I popped out at Larry & Carol's aid station at Conzelman. Yup, Carol had torn a muscle!

I finally started dropping the hammer on Coastal. Then we turned left to climb up to Conzelman. I don't like this section. And my iPod died completely. I walked on the road, feeling sorry for myself. The blue ladies passed me, and said since I passed them on all the downhills, they'd nicknamed me "bomber". When they were about 100 feet ahead, I decided to stop feeling sorry for myself and run with them and chat.

One told a very funny story about Headlands 100. A runner got turned around enough at night in the deep fog to start running along Highway 101 through the rainbow tunnel. Coincidentally, the police were looking for a convict that had escaped from San Quentin, about 9 miles away. So when they stopped a sweaty, disheveled looking guy, they immediately asked for ID. He didn't have any ID, only a thin story of running an all night 100 mile race. Finally he convinced them he was legitimately running, and they offered to drive him back to the race course.

The story cheered me up, and I jogged, iTuneless to the finish in 4:10.

Things I did well:

Got there early enough that even with parking issues I still made the start.

Stayed ahead of nutrition: took 3 packs of scoobies, ate them all.

Took an S-Cap every 30 minutes.

Short sleeves were fine, I never got too chilly.

Things to improve on:

I never felt like I pushed hard. I ran 6 miles the next day with Greg.

iPod failure-ick!

It would have been nice to have a jacket at the finish.

Mission Street Scramble

I met up with Erwin & his wife Cindy, and Amit, a grad school friend of Erwin's for my first Mission Street scramble. All I knew was you explored the Mission looking for spots, and it seemed fun. Vladimir, the organizer, had been on my Providian relay team 7 or 9 years ago, and as I recalled he was a fun ultrarunner who introduced me to the phrase "the middle leg is always the hardest".

We met up at Garfield clubhouse in the deep Mission. Maps were handed out at 9 AM, and we had an hour to strategerize our route. The map was of basically central SF, from upper Market all the way down to the water, and from Bernal Heights up to Duboce, with no street names, and 30 different places labeled, with points from 10 to 40. The 40s were in higher or harder to reach locations, and the 10s in the flats near the club house. We had 3 hours to reach as many as possible. At first I didn't understand the scoring, and wanted to "mop up" all the flat lands close by. Then, once I understood the 40 was 4x as valuable, our strategy changed. The day had warmed up already, so Amit tucked all our jackets in his car. January 28th, and I had a tank top!

We started a brisk loop up and around Bernal Heights. Amit was to mark the score card (each location had a multiple choice question) , and I to navigate. We wanted to get a feel for our pace and team feel. The weather couldn't be better--clear with views all the way to the Mt Diablo tip, and warm (but not too warm).

Quickly the orienteering difference between me (native Mission dweller) and Erwin was exposed. I wasted time trying to correlate marks & blocks on the map with street names "That curvy line must be Eugenia" versus Erwin's dead reckoning style of "6 blocks straight, 2 blocks right up the top, one block left". Erwin's was quicker.

We'd thought about trying to make it up to Upper Market for a series of "perimeter" 40 points, but after 70 minutes traversing Bernal, it seemed out of reach. Amit & I made a pit stop for Gatorade at a friendly liquor store, then we had a serendipitous meeting with our old friend Miki, who now lives on Cortland. We plowed through Noe Valley, mopping up a series of 30 & 20 points. I'd lived in Noe Valley, so I narrated the area, including passing by my old house at 1218 Sanchez.

Now, Erwin & I differed- I knew the terrain, & he was going off a terrain map. He didn't count the "half blocks" of Elizabeth & Alvorado, so we went up from 24th to 22nd, then back tracked to 23rd. I wanted to go up 20th, and instead we went up Liberty. It was all good--we weren't in it to win it, just to have a good time and see the city. Cindy got a lemon from a tree, and we speed-walked along.

We debated whether we could make it to Sports Basement ( a juicy 40 point spot), but instead mopped up the Castro and Mission. We started crossing paths with a solo lady, who we never seemed to see on the same street, but always intersecting us.

We made it to the finish with a minute to spare. Each extra minute was a 20 point penalty, so it paid to be on time! A nearby team bemoaned "we have 45 seconds to spare, we planned poorly!" After the points were counted, we WOULD have been in 4th for "open mixed foot", but we missed a trick question, so didn't get 40 points, AND got a 20 point penalty. Still, I had an awesome time, and to be in 4th after walking the whole way is amazing! We were never in it to win it, I think Erwin just wanted to get us hooded for the-- "16 hour night and day challenge" which could be insanely dismally fun.

Thanks to Vlad for putting on a very enjoyable event, and Erwin, Cindy & Amit for inviting me to join Team "Climbing Posse".