Wednesday, April 21, 2010

And onto the next...

Recovery week is over and boy am I glad! It was tough trying to back off paces and run slower last week, especially because my legs were bounding with energy on the roadways and ready to forget the trail. My quads were rightfully "tore up" after the PMPB but are feeling healthy and strong again. During my race I noticed my feet were cramping up because I was trying to grip with my toes on the trail. I have had "bad feet" since I was put into Toeshoe/Pointe ballet class at the age of 9, well before my growth plates were done developing. Alas this was my own fault because I knew the risks and begged night and day. So ever since then, my arches will cramp and charlie-horse with ease on some days in a very painful manner. Such was the case once I pulled off my shoes after the race which made me realize that I treat my poor feet terribly for all that I demand from them. I never stretch them, I never massage them, I never strengthen them.

In a kind gesture of sorts, I headed over to REI this weekend to pick up a new gizmo - the FootRubz! For a $5 investment, I thought it would be worth the curiosity. I l-o-v-e it! I'm notorious for ditching my shoes under my desk at work so I tossed the FootRubz ball under there too. A few times a day I'll sit at my desk and roll my feet with it. Its a massage and stretch in one and I can tell a difference! Love it!

My other purchase was a new pair of shades for being out on the road. I've been running in my "driving sunglasses" - not sporty in the least bit. They are a thick heavy plastic with polarized lenses but they slip off my face and bounce around. The tortoise film is peeling off. These poor things have been through a rough year. Over at REI they have Pepper's brand sunglasses. For $30 I was able to pick up a stylish, sporty pair of sunglasses with the rubberized nose and ear grips to stay put. I'm not even kidding when I say they are half the weight of my old ones. And with the polarized lenses, they'll be great for running and driving. It's been rainy the last few runs so I'm looking forward to taking these out for a spin today.

I decided not to purchase a Garmin Forerunner watch while I was at REI. I had been considering it the last few weeks but after putting it on, I ditched the idea quickly. I have itty-bitty wrists and the watchband was on the smallest notch, which worked, but worried me. The watches (I tried several models) are quite cumbersome and heavy too. I'm always open for other ideas or opinions, but I think for now I will table the idea of investing in a $400 computer for my wrist.

In other running news, I've gone music-less for nearly two weeks. I ditched the iPod in preparation for the trail race and haven't picked it up since. I'm finding that I run more in tune with my body and can keep pace much better. It may come back out for a long run here or there, but for the most part I'm going to try to keep earbud-less out on the road. There are so many benefits (safety and running -wise).

Today's planned run: my first speedwork in over two weeks due to tapering and recovery. I've decided to try a new type of track workout for me - a Pyramid. My next race is the Biltmore 15K so I'm focusing on hills and distance, but definitely want to get some good speedwork in. The pyramid will be:
1 mile warmup run to the track
400 m
800 m
1200 m
1600 m
1200 m
800 m
400 m
1 mile cooldown run back home
The pyramid will be at goal 10K pace (8:20ish) and I'll do all the steps at this pace rather than trying to run the shorter steps faster and keeping up with a million different target times. With a 400 m recovery between each, it'll be a pretty long workout - about 4 "hard" miles and 2 "recovery" miles with 2 miles warmup and cooldown. The recovery laps may end up being walked just so I can take off some of the running mileage. I fully anticipate that tomorrow morning's 3 mile run will be even more of a crawl than it usually is...

3 1/2 weeks till Biltmore...

Friday, April 16, 2010

The proof is in the pudding

Pilot Mountain Payback results and pictures have been posted.

I came in 7th overall female - better than I thought when I came across the line. Happy with my finish given the course. Can't wait to smash that time next year!

Pictures:


Nothing glamorous, but just to quiet all you non-believers - I did it! :D

Sunday, April 11, 2010

Adventures in the Kitchen

This weekend, one of my favorite running blogs posted a recipe for homemade LaraBars. They looked so easy and yummy that I had to give it a stab. For Julia's recipe, click here (I made the peanut butter cookie ones). After yesterday's Pilot Mountain Payback Half Marathon, my legs are pretty ripped up. With a beautiful spring day not to be wasted, Chris and I went for a walk to our Whole Foods (exactly a mile away) to buy the ingredients - dried dates and peanuts! We came back and 15 min later, voila! Yummy yummy energy bars for the week at a much cheaper cost!


Peanuts + Dates = Yummy Energy Bars!



Race Recap - Pilot Mountain Payback Half Marathon

Yesterday morning started way before the sun was up (5:30 am). Chris made me some coffee and hearty oatmeal to start the day right. Mom came in the night before to help with race support because Chris had to leave a few minutes before the race started to go to a mandatory Saturday workday for his job (bummer!).

The drive to the race was uneventful, but scenic as the sun started to rise over the foothills of the piedmont. Uneventful, that is, until we arrived at the entrance to the Yadkin River Trail area of Pilot Mtn State park. The event directions said to "drive through two streams" and park on the left. These streams were more like swollen creeks after the rain we had this week and nearly came up over the hood of the car (and took off the undercarriage of several cars that came through). With temperatures barely above freezing, the steam coming off the bottoms of the cars was a bit startling to see after the week of 80-degree temps we've been enjoying. I was thankful for the *sweet* PMPB marathon arm warmers we got in our race packets because I was going to be a little cold in a tank top without them.

At 9 am we toed the dirt and were met 50 yards later by the first of 12 water crossings. At about 6' wide and 6" deep it wasn't one to be tiptoed across (water crossing #1). But not to worry - there was no time to fret over wet feet because around the corner from the water crossing was a well placed steep hill (~350 yds and 5% grade) to over a distraction. I'm not a fan of running uphill on loose gravel but it definitely kept me from running out too fast at the start. The course left the dirt road 0.75 miles from the start and we began running a more technical portion of the Corridor Trail which looped back around to the entrance dirt road just after the 2nd stream crossing of the park. We headed north on the dirt road to run through the 1st stream crossing (water crossing #2) which resembled the 1st one. Before reaching the end of the road we hooked left and caught the trail again to find a shallow stream (water crossing #3). Up a short hill and we came to Hauser Rd, running across the road and into the woods for the next 6 miles.

The next 6 miles are a blur except I know there were three more water crossings and a LOT of long, steep uphills followed by long, steep downhills. Around mile 4.5 there was a beautiful vista of the Pilot Mtn summit when we came around the corner at the edge of the woods. Somehow, it didn't seem any closer than it did at the race start. We crossed a few more roads, popping out of the woods and then back into them, which broke up the distance nicely. At mile 8 we go to the base of the summit which was the turnaround point for the half marathon. The lead runners were long gone back down the trail (and flying!) but I was glad to get to the turnaround because Mom was waiting with a 2nd Clutch Bottle of gatorade for me to trade my empty one out for. After a quick dash to the restroom (seeing as how I didn't have finish time in mind), I was back on the trail and heading home. The route back was only 6.5 miles so I knew I was already past the halfway point. Thankfully, the worst uphills were on the first half of the course, but there were still plenty of ridges to traverse to get to the finish. My legs were burning, but my mantra was to "not stop running." There would be no walking for me!

With the goal finish time gone even before the race started, I felt like I needed some kind of goal for running the race. Smile & Push it were my pre-race thoughts, but as the race wore on I saw more and more people start walking. They always say slow and steady wins the race and while I knew I wouldn't win the race, it would help me win my goal of not walking. Granted, I was like a tortoise slowly trucking up the hills. Runners would come up on me in flat/downhill stretches and start walking 50 feet up the hill. I would slowly truck past them at what seemed like a snails pace but each hill I gained more and more distance on them because their run/walk was not as speedy as my "tortoise run" overall. At mile 11 I was met by the last aid station where the group I was with stopped to grab water/food but with my Clutch of Gatorade and Clif bar I brought with me I did not have to stop at all - it was a fantastic plan to bring along my own fuel/nutrition and having trained with it for 5 months I knew I could count on it to get me to the finish. As I was nearing the end of the main Corridor stretch I started looking at my time. My legs were dead and I knew I was closing in on the last 1.5 miles of the 14.5 total distance. It was 2 hr 32 min and I had a mental check with myself. Do you have enough? Can you push it? Is it crazy to try for 2:45 at this point? "What the hell! Let's do it!" I caught a 2nd (or 3rd or 4th) wind and pushed on. I'd already done the hard part - 10 water crossings and about 1600' of the 2000' elevation. A few more hills and I'd be back to Hauser Road (14.0 miles). I popped out of the woods at Hauser and checked the watch: 2:41 and change.

Push it! I tore across the road and made it back to the final stretch of trail. The trail was soft pea gravel/sand and traction was difficult. I came around a corner to the low stream crossing and skimmed over it to the dirt road. Now I just had to make it through the two streams that the cars had to go through and down the final, flat stretch to the finish. I caught sight of a shallower area of the #11 water crossing and went down & up its embankment. One more! The water was icy and cool but some runners who had finished were coming up the course to cheer us in. I came to the last water crossing (and by far the worst). At this point, I'd run over 14.25 of the hardest miles I could have ever prepared for and I just plum didn't care. I plowed through the creek without a thought. The water came up to my knees and I splashed a spray of muddy water behind me. I came up out of the creek embankment and could see the finish at this point. The watch read 2:44:30ish and I had about a 100 yard dash to push through. As I started to kick it in, I realized that my legs were numbed by the creek water and my feet were lead, heavy with water. I pushed and threw a smile up as I saw the finish clock.

2:44:55!

I was able to set a difficult goal mid-race and achieved it in addition to not stopping for the entire race. Yes, it was much slower than my "goal half marathon time" (1:55 for a flat, road course) but this was a time I could be quite proud of given the course. And hey - the elevation change, water crossings, and extra 1.4 miles can only mean a great PR on my next half marathon! The weather was a beautiful 65 degrees and I revealed in my personal victory while stretching out in the open field by the finish line, cheering on the others coming in.

With only 100 half marathoners and 60 full marathoners, this was a small well-organized race. It's great to have it so close and I will definitely be back out on the Corridor Trail logging some miles this summer. I hope the race doesn't grow in size as I loved the small intimate feel of the trail race. For many miles I was by myself in the woods on a spring day reveling in the peace and quite while I uncomfortably pushed my physical limits. I l-o-v-e-d it through and through and can't wait to do it again!

Pics will be posted w/ official results soon.

Friday, April 9, 2010

Race Preview - Pilot Mountain Payback Half Marathon

Several months back, I decided to do a half marathon and saw this event - the Pilot Mountain Payback. It's the inaugural running, it's local, it's cheap, it's small (capped at 200 runners), and it's a cool trail run. There is a half marathon and full marathon (the full goes to the top of the summit!). So I bit and signed up for the half. The race was scheduled for February but was postponed due to all the snow we were having. So here we are on race eve - time for a quick preview.

I've been training all winter. Logging lots of mileage and lots of long runs. I've gotten some trail running on my feet, but not as much as I would have liked. The trails ranged from wide/flat packed dirt, to super technical, to a path in the woods. I wanted to check out the Pilot Mtn trails all winter but they kept closing them due to the wintry conditions. The race is predominantly run on the Corridor Trail which links the Yadkin River area of the park to the base of the Pilot Mtn summit. Sunday Chris and I were able to stop by and take a peek at the Corridor Trail. We were too warn out from our busy weekend to do a short run on the trail so we walked it for a few minutes. I'd have to say it is more difficult than I had in my mind. I thought this bridle trail would be more like Salem Lake or the New River Trail but in all reality it falls somewhere between Owl's Roost Trail and Claytor Lake Trail.

Two days ago we got an email from the race director with more detailed information. There were two shockers in the packet. First, the trail is an out and back (as expected) but there are 6 streams that cross the trail. When I signed up I knew there were a few water crossings, but 12 water crossings with "up to 6 inches of water" is more than I was bargaining for. (Any water crossing tips from trail runners welcome!!!). I figured I'd just go with the flow and see how others go across. The other shocker - the course is 14.50 miles instead of 13.1 miles. This prompted me to begin referring to the race as a "Half" - air quotes used when said aloud too. I already bought my 13.1 Euro magnet for my car - too bad they don't make 14.5 magnets :D. With the delayed race date, I was able to increase my mileage and increase my long runs to 15 miles which I'm very thankful for. I just wish the race director had posted that information earlier! I feel bad for any who are doing this as their first half but have not done runs longer than 12 miles.

With this information, I promptly threw out all paces, goal times, and strategies. There are no age group awards (there are only two 24&under females) and I'm sure I'm no contender for the overall female awards. My new goal: run hard, have fun, and enjoy it. The terrain is 1.5 miles of dirt road and 13.0 miles of trail with 12 water crossings and a 2,000 foot cumulative elevation gain/loss. With over 5 months of training for this under my belt, I'll be glad to check this off my race list and begin training for the other races we have signed up for this spring/summer. I'm curious to see how I'll like a trail race - I have enjoyed logging miles on the trail but races can be a different experience.

Wednesday, April 7, 2010

Bumps n Bruises

A few weeks ago I took an elegant dive while trail running, bruising my hip. As I dusted my shorts off and got back into my stride I thought to myself "Hey, you're a real trail runner now!"

The next step was a while coming. Last night I lost two toenails, just in time for sandals season. And as I finished taking them off, I thought to myself "Hey, you're a real runner now!" except *not* because I'm still a little creeped out by this. I'll spare y'all the pictures...

New River Trail

This weekend we headed up to Virginia to camp at Claytor Lake and enjoy the outdoors over the three day weekend of unseasonably warm temperatures with one of Chris' coworkers and his wife (D&R). I was desperate for this much needed vacation, although it was anything but lazy.

Thursday: arrived after dark at the campground and pitched the tents, hung out for a bit with D & R, and headed to bed

Friday: after a delicious breakfast (D & R brought an electric griddle so we had a real, hot breakfast!) we drove ~45 minutes NE of Claytor lake to do some hiking at Cascade Falls. We parked at the base of the trail and headed up and up for about 2 miles, taking the more difficult of the routes because, hey - fitness rocks! Lots of rocks, roots, and steps made it a leg-buster of a hike, but totally worth it. On the trip back down the ridge we plopped down by the creek, enjoying the cool breeze and shade, for a picnic. With the temperature in the near-90s and the trees still bare, this spring day left its mark - the first redness/sunburn of the year! We headed back to the camp site for some showers and yummy food grilled c/o Chris - salmon and asparagus - not bad for camping! It was a late night and the box of wine was empty the next morning...a good time was had by the campfire.


Saturday: We awoke on this somewhat cooler - cloudier day for a short trail run (5K) through the park. It was a nice trail through the woods along the lakeside and was very easy (hardly any roots or rocks) which was good because I'm getting paranoid about injury in this week before the PMPB. After a quick breakfast, we loaded up the bikes and headed to the New River Trail (NRT) for some more mileage on the legs. I haven't been on a trail with a bike since I did the Virginia Creeper Trail in college. I forgot how much fun and relaxing it is! The NRT goes along the New River and offers beautiful views and as part of the Rails-to-Trails program, it's a nice wide/flat trail. Some of the trestles and bridges were amazing - I forget that the New River is so vast in Virginia (in NC we go canoeing on it as it is more of a 'creek' at the start of the river there). We made it about 8 miles from Foster Falls to Ivanhoe before stopping at a picnic shelter to enjoy lunch before biking back. We kept a pretty good clip on the ride back - about 13 mph. The last few miles I could feel the lactate in my legs, but it was good because I swapped a long run for the biking that weekend and needed to do some endurance training. After the ride, we ventured down the road to West Wind Farm vineyards to top off the day with a bottle of wine amongst friends, overlooking the valley.

All in all, a busy weekend but amazingly refreshing. I have a feeling that it's going to be hard to ever have a "lazy" vacation again - especially if there's so much to do outdoors nearby! My track workout Monday was no piece of pie (I think the biking got ahold of my quads more than I thought) but overall I think it was a great way of cross-training and working some vacation into the training plan without losing much. I was glad to get some more trail running under my belt with the upcoming trail race. On our way back home Sunday we stopped off the interstate at Pilot Mountain to take a look at the Corridor Trail which the race is predominantly composed of. Ugh - it's going to be a bit tougher than I thought. It's more like a cross between Bur-Mil Park and Claytor Lake. Not too technical, as it is a bridal trail, but definitely a trail in the woods that will be more challenging than Salem Lake. More to come on the PMPB...