Lord Hill 50k

Last week, I hit a major milestone....I ran NINETY MILES!!!! And you know what....I feel surprisingly OK.... The weekly total was capped off with a mudfest entitled the Lord Hill 50k... Last year, I signed up for the 50k but dropped down to the 20 miler.... Thus, I was hankering for sweet redemption. Because I hadn't tapered for the event and planned to run at least one loop with the big dog, I had not a single time goal.... I wanted to have fun and finish.

Loop 1

I started the race with Yoshimi. Those running with their canine companions have to start five minutes after the rest.... This allows the runners to flesh out prior to introducing hounds in the mix [You are given back the five minutes at the end...it's NOT a penalty]. It's weird starting a race without the normal adrenalin that comes along with having other runners....There's only two of us running with our dogs... It's not like I'm attempting to hold the pace of anyone. Of course, Yoshi drops logs in the first quarter mile....This sets me even further back from the herd.

The beginning is a few gradual, runnable climbs leading up to LORD HILL. Last year, I  REALLY struggled with this beast. This year, I didn't understand why it's considered so difficult.... It's steep but not particularly long. Sure, the calves will complain but you can power up within a couple minutes if you remain focused. Granted, it was a wall of slippery mud this year with a stream running down the middle. But hey.....it's a glimpse of what's to come....

Per usual, it takes about four miles to start falling into a groove. Finally, I'm starting to pass the back-of-the-packers and Yoshimi is surprisingly not stopping to sniff [and mark] every bush along the trail. We're flying through the gorgeous, green singletrack and I'm having a blast.

 

 

The whole course is MUDDY but I'd say that the second half of the loop is "worse". We're talking about ankle-deep, shoe-eating mud....Sections of the course are basically running streams with slick rock underneath.

I notice that Yoshi is starting to get tired around mile 7....He's starting to fall behind me rather than lead. Our place slows quite a bit. He's bumping into the back of my legs on the narrow trail, which is causing me to trip. I quickly realize that he's not going to make it through another loop...At least not at a speed conducive for making the final loop cut-off.  One thing that I know about my dog is that when he's done, he's done.... He will literally stop and lay down, refusing to move.... I cannot risk that happening in the middle of a race. At the end of the first loop, I get him situated in the car - food, water, bone and bedding.... We're about 2 hrs 42 min in.....

Loop 2

I'm eager to make up for lost time.....I just focus on moving as quick as I can through the climbs and mud. I bumped into Jeff (and Taco) around mile 14.

 

 

 

My Taco loves his Mama

 

I walk with them for a minute or two before charging forward. A couple miles later, I make the realization (thanks to some major cramping) that I have not been diligent enough about drinking my Tailwind mixture. I was so fixated upon Yoshi during the first loop, I barely drank anything.  I want to catch up but I cannot overload my stomach with calories....what a predicament! I start taking long sips every 1/2 mile...I'm hitting a mental and physical low.... I'm having some ankle pain when trespassing over the rockier sections.... Many runners are struggling around me, talking about dropping.... It's hard not to feed off that negative energy. And then the weather makes good on its promise of rain..... Thankfully, I love the rain but I'm covered in sweat.... I know I'll need to throw on another layer which means stopping by the car AGAIN....I'm feeling much better by the time that I hit the sweet road descent into the start / finish area where laps begin / end. I detour by the van, spending more time than I should comforting my dog. After I put on my sweater, I rush to the aid station... I'm burdened with the news that they have ran out of Coke. Oh well. I grab a brownie from my drop bag then continue onto my final loop [this was the only FOOD that I consumed throughout the race].

 

Loop Three 

A time comes in every ultra where mental faculties are diminished and you're running on auto-pilot.... You're placing one foot in front of another, struggling to stream together coherent thoughts beyond, "MUST GET DONE" "BEER" "FOOD".... One step. Another step. Repeat. With each climb or difficult section completed, I feel a little more relief.... That's the last time that I'll have to do that! The freaking hardest part about the final loop is that you're not FINISHED upon completion...You still have another short one mile loop....This will be the longest mile of your life....

I was ecstatic to be done. I was even more stoked at the idea of eating a feast of deep fried Chinese food. This race was a toughie.... it wasn't that I found the race particularly challenging.... I just couldn't seem to move forward with the speed that I know that I'm capable of.  Nutritionally, I FAILED.....Altogether, I MAYBE consumed 500 calories.... For seven hours of running, that is absolutely ridiculous. Only 26 people finished the 50k....Even though I had an ugly day, I accomplished what I came to do.

I want to note that I wore my Nike Terra Kigers..... I cannot tell you how many times that my feet were completely submerged in mud and/or water..... Not a single freaking blister.  I wore the same pair for Orcas....only ONE small blister.  A freaking miracle!

Orcas Island 50k

No time to fall into a groove.
Up. Up. Up.
A chorus of heavy breathing. 
Heart thumping in my ears, drowning out my tunes.
Immediate acceptance... it's going to be one long ass day.
Up. Up. Up.



Data Via Garmin

Mile 1 - 6

The Orcas Island 50k begins with a hillacious bang....three miles of road climbing up a mountain. The incline is runnable (for the most part) but there's a whole lotta race left.... It's a delight when we turn into the forest....Glorious singletrack awaits and we're finally chuggin' along....And even better, we start heading down, down, down.... As the terrain becomes more technical, I allow the much braver to pass. Cautiously, I descend into the first aid station an hour before cutoff. 

Mile 6 - 14

For about 3 miles, the course SEEMS flat.... I'm just having a blast .... Western Washington has incredible trails. I feel overwhelmed with gratitude that I'm finally doing this again. Time flies and I'm climbing again.... up, up, up ..... but then descending down, down, down .... I'm entangled in a game of leapfrog with several others. The climbs are steep enough that calves begin to rebel but I'm still feeling strong. I notice that others are beginning to struggle but I have to remain hyper-focused...I offer words of encouragement but continue pushing, never stopping. At the second aid station, I chug down a cup of soda and quickly march forward. Knowing that I'll be seeing my husband soon offers a huge morale boost.

Mile 14 - 20

I remember very little about this stretch. Constant up and down....calves and quads.... what muscle group will implode first?!? I began to run along with a couple which proved a nice distraction. Even being socially awkward, I feel instantly bonded with the strangers that I share race miles with.... We're on an amazing adventure together.... It's hard to understand, I'll admit.

Seeing my husband waiting at the aid station is wonderful....We don't have to say much or anything....It's just everything knowing he's there. I'm so grateful for his reminder that the BIG climb is coming [not].  He helps me refill the hydration pack and another cup o' soda goes down the hatch. I'm only ahead of the cutoff by 40 minutes, I have to get going.... A smooch later and I'm out....

Mile 20 - 25

What a ROUGH stretch! This race is known for a 2 mile, 2000' vertical climb entitled 'The Powerline'.... It's a calve killer..... And it comes at a point where your calves already hate you. I was hiking / cursing the universe  with five others. I'm REALLY grateful that I didn't have to trespass this section alone. I only had to stop for a couple breathers - more to mentally recharge than anything. An hour and a couple false summits later, I was overjoyed to be running again.... But not for long! Three miles later, the time came to conquer the final major climb.... One mile UP, UP, UP.  Bending slightly over, hands on knees....I charged forward.... UP, UP, UP.... I began passing people.... UP, UP, UP.... Don't stop, just move. At the final aid station, I wanted to take a couple moments before tackling the five mile downhill stretch to the finish. I emptied my pack of anything I didn't need and scarfed down some Doritos.  I could now relax knowing that I would finish ahead of the final cutoff, even if I had to walk the whole way.

TO THE FINISH!

Less than a mile into the final stretch, I came upon the race photographer - the famous Glenn Tachiyama.... Of course, he was perched atop a slight incline that I had been walking... I laughed and said, "OK, OK.... I'll pretend I am running!"

I was smiling the entire way to the finish.... The miles came relatively easy and I knew that beer was waiting. Nothing like the pull of a cold one! Unfortunately, I do not have a glorious shot of me finishing because Jeff was hunkered down in the car with a sick Colton (migraine).

After the race, we headed straight for the ferry terminal and began our journey home. I am so pleased with how this race went. There wasn't a single moment where I even thought about quitting. No stomach issues. No hideous lows.  Just 8 hours of immense gratitude and joy.

Fuel: A mixture of 2/3 Raspberry Tailwind and 1/3 Lemonade Powder (About 500 - 600 calories)
         Snickers PB Square (100 calories)
         (3) 6 ounce cups of Coke (Maybe 200 calories)

Pre-Race: 1/2 Chocolate Muffin, 1/2 Blueberry Muffin....Each side smothered in almond butter

The "BEFORE"

Post-Race: Ham + Cheese Lunchable (not joking)....1/2 Peanut Thai Burrito (purchased at ferry terminal)... Chocolate Milk


        

Season Opener

My season opener is this weekend.... Orcas Island 50k!

 

This promises to be one burly beast of a race. One major climb alone boasts over 2000' of torture occurring over two vertical miles. And yeah....it takes place after you've got 20+ miles on the legs. Initially, I was super stoked for this adventure....but now.... I'm REALLY nervous. I was sidelined for almost a month with a severe upper respiratory infection. During a time where I should have been in peak training (for this race), the only thing I was running was a fever. I'm just now beginning to feel normal. I haven't ran anything notable since October. A few weeks ago, I was scheduled to run a primer 50k.... but yeah, when you can barely bang out three miles....My current level of fitness has left me with one goal for Orcas....to finish!

 

Last week was a rather tame training week.... 48 miles, 2.5 hours of yoga, 1 hour on the bike... I'm not doing a drastic taper for Orcas BUT I want to arrive relatively fresh with no lingering aches / pains. The highlight of the week was a snowy hike with my bearded better half.

 

 

 

 

 

 

 

 

Bunched Panties

The recounting of how I structure heavier training days during the week was not well received within my local running group....

Immediately upon sharing my post, which was intended to merely provide insight into how one might utilize doubles in order to build a foundation for running ultras, I was accused of being too fixated on mileage and neglecting critical components of ultra training such as terrain + elevation.

I want to be clear. Train for the race that you'll be running. But in my opinion, you don't have to skip a run just because you cannot mimic goal race conditions... for instance, run on technical trails or conquer hill repeats. During the week, it's not feasible to hit the trails.... I just don't have large enough blocks of time or a trail close enough to my doorstep. And I'm sure many are in the same boat....and that's OK. I'm still going to bang out the twelve miles on my plan....And I whole-heartedly believe those miles count....I believe all miles count.....Walking, hiking, running, crawling.....You'll probably be doing a little bit of everything in an ultra.

I would not suggest jumping immediately into doubling 5x's / week..... Nor would I suggest that you should do something just because it works for someone else. There is A LOT of science to back-up how beneficial running doubles can be.

1.) Increases endurance.... I've noticed a HUGE increase in my own..... Running will become so routine that it will start feeling easier and easier. With that, I noticed that I became more efficient (faster pace) even without formal speedwork.

2.)Can be easier on the body.... Because you have a recovery period between runs, there's less wear on the body for the same amount of distance. What makes this even more awesome is the fact that it's been discovered the physiological benefit is the same....Meaning 5 miles twice = 10 miles once.... Your body reaps the same positive training adaptations. Score!

3.)Increased metabolism.....Your body continues to burn calories after your first run AND second run. You will be a lean, mean machine much faster..... Or you just have a larger treat allowance (YES).

4.) You'll be a mental beast..... Doubles can be tough.... It's not all daisies and unicorns. I've skipped second runs in lieu of happy hour more times than I can count. But all those times that I toughed out a run when I just wanted to dive into cheese fries and suck down cheap beer.... those are the runs that really count.... even if you scramble along at a pace that's laughable.... even if "seasoned runners" tell you that the miles are junk.... I'm telling you right now those runs that you hate but endure will help you get through the final miles of an ultra.

Listen, DO YOU. Do what works best for you.

For me, I utilize doubles in order to reach the mileage laid out in my training plan without sacrificing ridiculous amounts of personal time or having to wake up at an ungodly hour. Admittedly, it's rare to touch dirt throughout the week aside from a flat trail that exists 1/2 mile from my office. However, I'm notorious for seeking out brutal road routes with an abundance of hills. Generally, I alternate "higher" mileage days (10+) with lower (< 8).  On lower days, I will stick with one run versus two UNLESS I have a yoga class on tap. On the weekends, I am in the mountains every chance that I get. Even if I'm not running, I'm hiking with the family. Again, ALL MILES COUNT. Ideally, I am running one longer run + one recovery run on the weekend. Once Spring starts, races will replace long training runs. You don't have to run 100 miles / week but it's necessary to build a foundation that will enable one to FINISH an ultra..... Only an elite few can squeak out 20 mile / weeks and still run 100 milers. I'm hovering comfortably in the 50 - 60 mile range.... I imagine that will become 70 - 80 with peak training. I'm an advocate for cross-training.... I'm an avid cyclist in the summer so in the winter, I spend significant time on the bike trainer to keep in shape. Additionally, I've been practicing yoga 2 - 4 hours / week. I don't drive so I walk or bike EVERYWHERE.... Thankfully, I live in a rural town where nothing I need is further than a 1.5 mile jaunt away.

And there you have it.

Take what you want. Leave what you don't.

Now for the best piece of advice that I'll ever give you....

Don't forget to pack that cheap beer to celebrate your summits.

Daily Chronicles of an Angela

I get asked a lot about how I balance "high" mileage during the work week. Here's a glimpse into what I consider a heavy training day..... I want to preface this post by saying that I realize this routine may seem excessive to some. Remember, I'm training for a ONE HUNDRED MILER.... Also, this is not the norm. At the end of this post, I will discuss another way in which I accommodate heavier training days.

I have a super weird morning routine. I actually shower and eat breakfast BEFORE I run.

My alarm is set for 4:45 AM. Being a chronic snoozer, I'm usually up between 5 - 5:30 (the latter today).  I wake up ravenous...I cannot even fathom the fasting method. Every morning, it's the same breakfast of two toasted frozen waffles piled high with almond butter and jam (I give serving sizes the bird).  And these are just old school Eggo Waffles....Sorry, foodies. Along with breakfast, I drink two scoops of Amino Energy; this is the only sports supplement that I take regularly....Not attempting to sell anyone on anything but I've had done well with this - nice boost without a crash.

Let's be clear ....My dog is about 99 percent of the reason that I'm so disciplined about running each morning. When I don't run with him, he punishes me until redemption is earned....He will outright reject my affection even refusing to look at me. And yeah, I love my dog A LOT... How could you not?!?!

 

Yoshimi is notorious for being a distracted runner....Bushes need marked and squirrels chased...No concern about pace here. Total for this morning was 6.5 miles. Tuesdays + Wednesdays are hectic because I have double runs AND yoga... I change my clothes FOUR times on these days....This makes for A LOT of preparation!

Life is much easier when I stick with clothes that I can easily strip out of and get back into.

 

 

Horrible picture but... A simple change of shoes and I'm ready to go for a run. Seriously. Except for the boots + scarf, my entire outfit is activewear (running leggings, fleece vest, tech shirt).

 

I live just over a mile from my office so I walk to work everyday....Perfect cool-down from a run! Around 10, my stomach begins to rumble without fail. This weekend, I was ambitious and whipped up some energy bars (oats + dates + dried berries + dark chocolate chips)....I inhale one of those and my clients are saved from a hangry monster.

 

I chow lunch down at my desk during slow periods. During my actual lunch hour, I conquer my second run. Three important things to note if you're wanting to attempt this.... (1) Eat early enough to allow proper digestion to occur....at least an hour! (2) Your lunch has to be somewhat on the safe side and (3) Take a later lunch if you've ran earlier so that you're ensuring adequate recovery.

 

 

Lunch was rice noodles, scrambled eggs, peppers, broccoli, mandarin orange chk'n

 

 

5.4 miles on lunch - It always takes a couple miles to fall into a groove but I LOVE escaping outside in the middle of a workday. I should bring up that I keep a duffel bag in the back room of our office which has essentials such as deodorant and baby wipes....This is mandatory for all lunch time warriors! After a lunch run, I'm a bottomless pit... It's imperative to bring healthy snacks to keep from diving into the candy bowl. Today, I munched on turkey slices with sharp cheddar + a banana.

 

Immediately after work, I head to the yoga studio down the street for ninety minutes of hot Bikram torture. Usually, I prepare a slow cooker meal for these nights in order to save my husband the burden of dinner. Thankfully, we were stocked with plentiful leftovers. For dinner, I had a GIANT bowl of white rice with leftover salsa verde chicken (not pictured). Dessert was a bowl of Coco Puffs because I have the food desires of a toddler.

 

Wednesdays are fairly similar in terms of training - double runs + yoga. However, I structure the days differently.  In the morning, I do just a few miles (3-4) immediately followed by the Bikram Express class. Depending upon how I feel, I run another 3 - 5 miles on lunch.....and then I'm done! I'm home at a normal hour.....free to annoy my husband and hang with the hooligans.

 

 

Finding Balance

Relatively speaking, I haven't been running much....a dirty admission for someone in the heart of 100 mile training. Friends in a similar training boat are throwing down impressive miles but I'm focusing on becoming balanced. Over the last year, I've battled the high mileage trap.... Most runners fixate on miles, miles, miles....and that's all fine and dandy.... but it can really burn you out. Not to mention, you're more likely to become injured and it's not all that helpful performance-wise.

In the last post, I mentioned that I had begun going to hot yoga (Bikram).... I am now going quite often - sometimes up to four times a week. It has radically transformed my running. After a few sessions, I began to notice a huge difference in what I call my sustainable pace; the trend has continued to the point of astonishment. A couple weeks ago, I ran six miles on lunch and was disappointed that I averaged 8:50 min / mile....I want to slap my own damn self. I'm also feeling more....bouncy? I have more pep to my step. I've also been making it a point to get on the bike trainer as much as possible....even if just thirty quick minutes after work while watching the tube. Optimally, I'd like to spend ten hours a week cross training....I'm averaging between 6-7 right now....I'm just slowing building up so that I can reach a sustainable balance. Unfortunately, I'm not farting out time over here.....I really have to figure out how I can train adequately and still you know, be a mediocre employee and ensure that my children don't starve.

Now just because I haven't been running MUCH does not mean I haven't been running AT ALL. I'm hovering comfortably in the mid-50 weekly range.....About four days a week, I run doubles which I still assert is the best way to build up mileage and endurance for an ultra.

We're now in the heart of winter over here and my little heart could explode. It's been snowing for about a week straight....and sticking!!!! Each morning, I've been waking up to glorious fresh pow pow....I'll rush out the door just so that I can prance around in it prior to plowing / shoveling. The only downside to snow running is that it's exhausting....each step is WORK. I swear that I'm feeling new muscles emerging after each run.



Stoked

 

 

Changing Seasons

I'm a huge fan of the colder seasons....it's a harsh adjustment when the weather suddenly shifts but I really enjoy Fall / Winter running. All the recreational runners retreat indoors (no offense intended) and the trails belong to me! I'm free to belt out horrendous 80's tunes without abandon and squat behind any bush that I please without fear of being caught...and subsequently listed on the sex offender registry. In hot weather, there is NO relief absent stripping down naked and finding someone that will run / ride alongside you with a hose. Cold weather just requires the proper gear and a positive mental mindset....If conditions become frigid, you just pile on another layer until you look like Ralphie from The Christmas Story.



Our first real snow!

I'm coming off three weeks of super solid performance - 76, 82 and 62 miles.... I feel like a beast! This week, I'm focused on integrating more cross training....I've begun doing something that is so far outside my comfort zone that it's downright hilarious - HOT YOGA. I've never been into yoga....I went to a class about two years ago and it was irritating to say the least....it was advertised for beginners but the poses were insane (headstands WTF) and the instructor kept telling the class to get in touch with our "inner Vishnu". I'm not the meditative type - I am just not that zen. Anyway, I keep hearing that yoga is AWESOME for runners and I have friends that recommended this studio near my office. I signed up for a beginner class and surprisingly didn't blow it off.... ninety minutes in that room was torturous.... it's probably the hardest thing that I've done in a LONG time. Embarrassingly, I was in the "resting" pose - trying not to die in a literal pool of my own sweat and tears - for the majority of the standing poses. The instructor asked me, with a concerned expression, "Are you OK?!?" no less than five times. I proved (once again) that flexibility and grace are traits that I'm sorely lacking. But like any challenge....I MUST CONQUER IT.... I couldn't make another class last week because I was battling some health funk but I made an effort to practice the poses so that I'm not a total disaster this time around. And this time....I'm bringing like five gallons of ice cold water with me (just kidding....well, maybe).  Maybe I'll become one of those people that has a profile picture of myself doing some crazy yoga pose with a mountain backdrop.....eh.....doubtful.

On that note, enjoy these token pictures of my Yoshimi playing in the leaves...