1/23/10 Pigtails Lake Youngs 50K

9.6 mile loop trail around Lake Youngs in Maple Valley. The lake is part of the water supply for King County so it is closed to the public with a very long fence. As a rookie trail runner I like this as I know I will not get lost. Just stay on the trail next to the fence. To make the race 50K (31 miles) we will do three loops of the lake. Then we will start a 4th loop but turn back after 1.1 miles. I also like this because I will never be more than 5 miles from my car. I have been battling some Achilles tendinitis and if it flares up today, I would rather drop out of the race and not injure myself anymore. I rested a whole lot this week and I think everything is OK but I will monitor closely.

If my Achilles does well I will be happy with any finish time. A PR is always nice. I figure if I do each loop in 1hr 41 minutes that will give me thirty minutes to "run" the last 2.2 miles and get that personal best time. But seriously, just to be out there doing this is great. This is not a peak race. Its actually training for future marathons. I think a couple of 50Ks will make 26.2 seem more manageable. Contrary to the weather report it is drizzling and fairly wet. At the last moment I decide to wear my heavier rain jacket and hat. Van Pigtails Phan gives the shortest pre race announcements ever and we are off.

Loop 1 - 1:37:06

My loop times will be different than the officially reported times as I will reset my watch upon leaving the check in area each time. There is only one aid station and I will try to not linger there, but I will need to refill my fluid bottle and grab a few munchies. As we start I know that there will be a steep downhill right away on a somewhat narrow trail. We were given detailed instructions via email and the race web site. It is still somewhat dark at 7:30 so we pick our way down the hill carefully. There is a surprisingly large crowd with some runners only doing one or two loops. Lots of people that I do not know, but many friends to make this an enjoyable day. At the half mile mark my pace is about 12/mile which will not do at all. But soon the trail gets wider and I can pass a few people and find my stride. Soon I develop a plan for this course with its rolling hills. I will run the flat parts nice and easy, use gravity to speed up on the downhills and then walk up any steep uphills. Walk breaks are in the plan from the start. The major uphills are spaced about 2 miles apart and after a few miles of settling in and not feeling all that great, I start to feel very comfortable. Its still raining lightly though and I'll keep my jacket on for the next loop.

Loop 2 - 1:36:20

Still raining. Trail is a little muddier the second time around. Some leapfrogging with Ken Briggs. Then we run together for quite a while. Not talking, but it is nice to have him with me. I know that his finish times are about the same as mine (he is 15 years older than me) so it makes sense to be near him. We have the same strategy of running and then walking up each hill, so we

talk about that a bit. I know that I was ahead of pace after the first loop, but the second time around seems easier and I just do not feel like going that slow. I am sure it will hit me on the third time around. Rain might have stopped for a bit, but it is on again.

Loop 3 - 1:39:10

Start off strong and gradually pass a pack of guys. Then I am all alone. Not going as fast this loop but on the downhills I am able to hammer the overall pace down some. Finally at mile 24.5 my legs start to feel tired and I slow some. So happy that I made it this far without fatigue or pain. At mile 26 (I have my hat and hood on) I am at a narrow part of the trail and completely daydreaming/zoning out, and some runner politely says "on your left" so he can pass me. I was so startled I practically jumped off the trail. Back to reality and slogging out the miles. A couple of people have passed me and I have marveled at how muddy the backs of their legs are. It is still raining and the trail is getting muddier, but how did these people get mud all the way up their legs? Matt Hagen catches up to me and the last two miles of this loop go quickly with him.

2.2 mile out and back - 24:27

I arrive at the finish area to check in and see that the clock reads 4:52 I am ten minutes ahead of schedule and can run the last part in forty minutes and still PR. Matt and I make a quick turnaround and head out. At this moment I feel my left Achilles for the first time. Its a minor soreness and I will walk it in if it gets worse. Matt has tons of energy left and leaves me in the dust (mud actually). The downhill is so steep I can feel it now in my quads and my energy level is low. I had been able to eat and digest well today and I think that helped a lot. I am at mile 29, of course I am low on energy. The turnaround takes forever to arrive, but eventually the flour mark on the trail is seen and now I am going to the finish line. With one minor issue. In another eight tenths of a mile I will have to go up that steep hill that I had been going down at the start of each loop. What a difficult way to end a race. I can see the hill in the distance and it takes some time including short walk breaks to get there. Finally I am climbing up. It is steep but short. I am walking and at one point I think about stopping to rest a bit, as if I were out for a hike, but I keep moving and then cover the last bit of mud to the finish.

After finishing I go to the car to dry off and change my clothes. It is there that I notice the backs of my legs are caked with mud and I laugh. Later my Achilles is a little sore but not as bad as it had been. I get my camera and snap a couple of pictures near the finish, including that last hill. Not sure if I will race before 2/14, but today was a good effort and gets me that needed long run prior to that race.

5:17:03 PR by 16 minutes

results pending

3rd 50K, 42nd marathon or ultra

*****

1-9-10 Run for Faith 5K

First time event sponsored by the Lutheran church in Elma. Barb Johnson is the race director and I know her from many years of local runs. Fliers were posted at the running store so I hope for a good number of runners, but expect it will be small. I have been resting and tending to a tender Achilles heel this week. I had to abort a run on Monday after half a mile due to pain and then rested for two days. I eased back into running on Thursday and although the pain is gone, there is still a little ache in there. Today I opt for the 5K race instead of the 10K, so as to not overwork the heel. Jody, Bill and I make the 30 minute drive to Elma together and with a 10AM start I even get to sleep in a little. The weather is perfect. 46 degrees, dry and no wind. We find the church in plenty of time and get registered. $25 day of race includes a long sleeve T-shirt. I see some regulars and a couple of folks from the church who will walk the 5K but other than that it is a very small event. Bill and I do a mile warm up. I meet a newcomer to the area, moved here recently from Alabama. He looks fast and I am glad that he will run the 10K. As Barb is giving us directions she asks to see who is doing which race. There are only 4 in the 10K. About a dozen in the 5K. Other than the Lindberg twins and one unknown, I am sure I can beat everyone else in the field. Well Bill is here and I will have to work to beat him, but although he has been getting faster, I have confidence, as long as the Achilles does not nag.

Start - Out the parking lot and right onto Main Street. Bill and Joseph (Alabama) are in front and I am right behind. Eventually Erik Lindberg passes me and runs with Joseph, they pull away just too quickly to keep up.

Mile 0.5 - Onto the quiet back road, I catch Bill and run along with him.

Mile 1 - 7:07. Running with Bill. I feel good and know that I can not catch Erik so I settle into a comfortably hard pace. Through the school parking lot, through some gates, then right on Third Street.

Mile 1.5 - Bill had gotten ahead and I caught up to him. Now at the turn around he is ahead again. We are going back up and over the highway. I am feeling tired and if I let Bill get too far ahead, that would not be good. I put on some speed and get even with him. Nice to make that turn back onto the less used road. Out and back course, so I can see Jody and others.

Mile 2.0 - Nice flat section of good pavement. I decide to speed up and see if I can put Bill far enough behind me that he will not catch up. I can see Erik still far ahead, but the gap may be narrowing a bit. I find a new, faster gear, knowing that I will not be able to hold it for a long time. Intersection ahead. I blow through it and see a truck coming towards me. I wave at it trying to signal that another runner is behind me. The truck continues on and I know that I have put some space between us.

Mile 2.5 - Dog barks in yard. Silence for a few seconds. Dog barks again. I know how far back Bill is, without having to look. He is actually very close. I need to keep working hard. Right turn. I want to look back but I know that is a sign of weakness, plus what is the point? I know he is right there behind me. Up a little hill after the turn and I can feel the tiredness in my legs. I can feel the Achilles with every step but it is not painful. My stomach feels fine and breathing is OK considering. I am having a decent race, my finish time will not be outstanding, but maybe is better than expected.

Mile 2.8 - On Main Street heading toward the finish. I see Erik turn in for the win. I keep up the pace, all the while listening for Bill's footsteps. I can not hear him so I relax but finish strong.

Mile 3.1 - Done. Stop. Turn off my watch. Turn around and there is Bill. He has run a PR by 22 seconds and is thrilled. I'd like to think that my running with him and his having to chase me helped him run such a fast time. So I will take some credit for his time.

Now it is spectate and wait for the others. I congratulate Erik (58 years old) and then I realize that with only 4 runners in the 10K, if Jody comes in ahead of Ruhamma she will be the overall female winner. She is and gets a trophy. Lots of food at the awards ceremony. Barbara Olafson (in her 70s) is female winner of the 5K, and yes there were at least three other female participants. Very enjoyable race that I plan to do again. Next race, as long as the Achilles is OK, will be the Pigtails Lake Youngs 50K on January 23.

22:21

2nd of 11 runners and walkers

*****

1/1/2010 Steilacoom 5 Miles

My fifth consecutive New Years Day five mile race at Steilacoom. My 7th time doing this race. My ninth New Years Day race. Previous times here:

2000 - 37:00

2004 - 39:13

2006 - 37:32

2007 - 36:18

2008 - 35:33

2009 - 37:44

I have not done any fast running since November and have had minor recovery issues from my last race, so I really do not know how fast I can go today. Plus with the late night last night, this race is just difficult to predict. At least I made it to the start line and I feel good. It is windy and threatening to rain. I will go out at a 7:30/mile pace and try to hold that, unless I feel like I can go faster.

Start - Large crowd and I am farther back than I should be. Have to pick my way around some runners, but I take my time and gradually find my pace.

Mile 1 - Running with M1074, but she pulls ahead some and I let her go.

Mile 2 - Slowly gaining on M844, run with him a bit then pass him. He jokes that I am trying to get revenge for the Rainier Round Up of 5 years ago. That was really funny. But soon I am struggling to maintain pace and the negativity arrives.

Mile 3- It is very difficult to maintain a positive attitude. I am not getting passed, and I am holding pace, but it is very hard and not fun to do so. I have not raced this distance much lately and it has been a long time since I have had these feelings. I remind myself that this is part of red lining. I am right on the edge. I can ease back just a tiny bit and feel better, or pick it up and fall apart completely. It is a battle of breathe and legs and willpower and I play back and forth on either side of the edge. Hearing M844 just behind me compels me to work harder. Seeing my pace maintain, allows me to not stress or struggle as much.

Mile 3.5 - Gradually catch up to M726. We encourage each other as best we can and note how tough this distance is.

Mile 4.5 - Pass M726 and finish as strong as I can down the hill and onto the track. Very difficult going but I managed to pass a couple of people in the second half and not get passed at all myself. Try to speed up around the track and finish strong.

37:09

58th of 162 runners, 8 of 11 in age group

***

12/19/09 Pigtails Flat Ass 50K

Last year we had a frigid cold day between snow storms. Running on 1-3 inches of snow and ice and it being my first 50K I decided to run very conservatively. Picking up the pace in the last miles I did work hard for the 5 hour 36 minute finish time, but mostly I remember it being a fun though long run. Fast forward one year. I missed running three marathons this fall, for three different reasons. I am so happy that I can be here today. This is a mostly Marathon Maniac event and it is terrific to be out with my running family. Again this year I really do not care about finish time. Except that it is always nice to run a PR. Since this is only my second 50K, all I need to do is run a 5:35 (which should be easy) and I will have my fun social run as well as a PR.

New course this year starts and finishes farther upstream on the Cedar River Trail. I do not know how much farther upstream we are from last year, but I am hoping that most if not all of the race will be in the forest, on the nice trail surface. 98 runners in the marathon or ultra makes it a much bigger event than last year, so I should have more company out there. About 45 degrees and drizzle at the start.







Start - Race Director Van (Pigtails) Phan gives a quick briefing. The course will be well marked and we will not take any wrong turns. One mental challenge is that at mile 22, while heading back to the finish line, those doing the 50K will need to take a side trail out 2.5 miles and then back. The race is casual enough that anyone wanting to change distances (drop from the ultra to the marathon) can decide to at that moment. So at mile 22 the choice is to run another 4 miles, or run another 9 miles. Hopefully I won't wimp out, but it is an option to drop down if I am in pain. I'm amazed at how good my plantar feels but suspect that it could flare up with this long distance. M761 has the same goals as me, so we will run together and I so enjoy having that company. Off we go down the "pipeline" trail.

Mile 0.5 - Before entering the main trail we are doing a half mile out on back on the other trail that is more of a dirt road. A few puddles and some gravel, but good enough footing in this early morning light. By the time we get to mile one, we are spread out enough to cross the river and enter the real trail in an orderly fashion.

Mile 5 - First aid station. We are running smoothly and taking walk breaks every two miles or so. Still going way faster than we need to. Oh I recognize this as part of last years course, we are that far downstream already. Still drizzling.

Mile 6 - On to the paved trail.


Mile 13.7 - Happy to see the turn around. Last year the whole paved section was under a little snow and it felt more like a trail through a winter wonderland. Now it is still drizzling. The trail is separated from a busy road by a 20 foot or so greenbelt, so we are plenty safe, however the noise of the cars zooming by is really bugging me. The wet road is causing the cars to be much louder than normal. I look forward to getting back onto the dirt trail and forest.

Mile 16 - Bob Dolphin sighting.


Mile 19 - Still drizzling. Taking walk breaks a little more frequently. For the slow pace and the walk breaks I should not be this tired. Energy wise I feel OK, it more that my legs feel a little beat up. It just should not be this hard at this point in the race. M761 feels the same way. After the race many others reported a similar feeling. I'm sure that the weather was a factor, but I also wonder how having to run so far on pavement, after a nice long start on the trail could affect a person's stride.

Mile 22 - Back to the aid station. I don't linger at all but instead walk up the steep but short hill and continue on this spur trail. Through an underpass and a tunnel that has good resonance for my loon call. Still drizzling.


Mile 24.5 - Welcome sight to see the turn around here. Now we are heading back to the finish for sure. Overall pace is lagging, but I am still very much in reach of that PR. Seems like the majority of runners are doing the marathon, few ultra runners to greet on the out and back.

Mile 26.2 - 4 hours 30 minutes. For the effort and how tired I feel, that is a very slow marathon time. I just need to finish the last five miles in an hour an five minutes. That should be easy as long as we do not walk the whole way. Still drizzling. At least there is no wind.







Mile 27 - Down the hill. Snap a quick picture. Fill up at the aid station and continue on. My right leg starts acting up. Some discomfort all up and down the back side of it. I had wanted to run two miles to a landmark, then walk again but we decide to walk a little more often. The hardest part is starting up again after walking. The body just resists. I'd rather keep running at a slow shuffle than stop and start, but the legs really need some walking breaks. Its still drizzling of course, my stomach is a little off and I'm getting a tad lightheaded now and then, but mostly it is the legs that are holding me back. Oh I would like to get out of these wet clothes. It is going to be very nice to put on something dry.

Mile 29 - Doing math in my head. I will get that PR

Mile 30.5 - No great desire to sprint to the finish. Actually I want to just barely beat 5:36, so that next time I can PR again without a mighty struggle. The 50K is just not a race that I am going to take competitively. I think they make good training runs for the marathon, and I like this distance, but more out of a sense of adventure and nature expedition than to prove my running ability. I am very satisfied with this effort. So we shuffle on to the finish, hoping it will be just around the next bend.

Mile 31.1 - Done. 5:33:11. PR Way harder than I expected. But I did it. And I so enjoyed being able to run long and participate in a race, with all my Maniac friends.


5:33:11 50K PR
Results pending
Race #180, Marathon or Ultra #41, Pigtails Flat Ass 50K #2
****

Club Oly Tis the Season for a 5K at Pioneer Park Tumwater 12/12/09

About a week after my last race I had a severe and unexpected flare up of plantar faciitis in my right foot. It happened on an off day after an easy run day and I do not have a definitive explanation for why it happened. I could not walk without a limp for four days. I had to take a full week off of running. Dedicated icing and gentle stretching brought the internal inflammation down and I gradually got back into running. I was disappointed to not be able to race over Thanksgiving weekend, but I am running again and I have a fresh and profound sense of gratitude and joy to be able to run. One week from today is the Pigtails 50K race with so many of my Marathon Maniac pals. Having had three "did not starts" in marathons in the past two months (for three different reasons) my main goal is to not injure myself today so that I can make the start line next week. It seems to be the speed work or short races that cause "microtears" in my plantar, so as long as I take it easy I should be fine.
I arrive at Pioneer Park nice and early. My first time racing here, a new location for the final race in this series. The course is just over a mile, so we will do three laps to make it a 5K. I am early enough and want to get some miles in, so I run three loops prior to the start. I bring the camera along during the warm up. As you can see the weather is freezing fog. The trail is flat but mostly somewhat loose and large gravel. Not the best footing. On the side of the gravel is packed dirt, but in places it is very bumpy. Lots of opportunities to twist and ankle, another good reason to take it slow. Billy and Tammy join me for part of the warm up and I snap their picture coming out of the one forested very bumpy section.

Start - I line up in the back and when we start I am amazed at how fast some runners are going and how quickly we spread out. Ruhama and I are together in the back. I'd be happy just running with her, but I am afraid that this pace may be a little quick for her and I would be more comfortable going just a little faster. Tammy is next person ahead so I catch up to her. I like this pace and settle in with Tammy.

Mile 1.4 - On our second lap. I like this pace. We pass one runner. Tammy is looking at the ground in front of her, a wise choice with all these bumps, but she misses the sharp turn away from the river and starts down the path to where the river has eroded the old trail. About five more steps and she will tumble into the river. I shout and grab her to safety. That was funny.

Mile 1.7 - I thought this could happen and here it is. Jesse Stevick is lapping us. Its one thing to be super fast on the roads, I just don't know how anyone can run so fast on this uneven surface with all these twists and turns. Just a moment later Rich Brown laps us too.

Mile 2.6 - Still with Tammy. We are holding a steady 8:25 pace. Through the twisty woods, then the final straight way to the finish line.

Mile 3.1 - I want to push Tammy to finish strong and I want her to pass me at the end. She seems to want to finish exactly together. I slow a bit, then she slows and we end up crossing at about the same time. I think she was a half step ahead of me.

A couple of us do one more lap as a cool down. That makes seven laps for me this morning. Foot feels great, so I should be good to go much longer next week. Congrats to Bill for running a speedy time, I'm not so sure I could have kept up with him if I had given a full effort. And big congrats to Ruhama for winning the shoes again this year. She may not be the fastest runner, but she makes it out to every race of the series, earning enough points to be the overall winner, while having a fun time.

26:49

Results Pending

Race #179, 5K#49

****

Club Oly Tis the Season for a 5K - 3 mile race at Millersylvania State Park 11/14/09

I very much enjoyed this little race last year and vowed to run it again. I particularly enjoyed the cool forest trails and natural setting. I remember thinking that I would like to try some barefoot running and if ever there was a race to run barefoot this would be it. In the Summer I started some barefoot running on grass, mostly to strengthen the muscles in my feet that don't get worked on as they are trapped in my clunky running shoes with orthodic inserts. Being careful to not over do it and get injured, I gradually built up some strength and adjusted to a completely different foot strike. Along the way I discovered that I love the feeling of the earth beneath my feet and that I can run just as fast without shoes as with, as long as I am on soft ground and not in pain from stones or pavement. A few weeks ago I picked up a pair of Vibram 5 Fingers, which offer some protection from sharp stones but are essentially the same as running barefoot. I have built up to 1.5 miles on them and I hesitated to race a full 3 miles, but at the last minute decide to go for it. No time goal and if it becomes painful I will just walk it in, or switch shoes for the second lap. This morning is the coldest day of the year so far, just sub freezing. I jog about a mile in regular shoes and take some photos of the course, then join Bill for another warm up lap. A few minutes before the start I switch to the Vibrams and my feet start getting cold right away. Debbie, Lynn and Sabrina show up to watch and help with the race, so I give my camera to Lynn who was able to get some good shots of the race....thanks Lynn!!

Start - Three more runners than last year. I either know or introduce myself to all eleven of us. Karen Steen is going to run with her dog. Race Directors Craig and Rich have marked the course which will be a little different from last year. They are explaining the route and I really should be paying attention but somehow my mind wanders and I am not really listening.

Mile 0.3 - Down the "road" which has the most gravel of the course. I've tucked in behind Bill and am in a group of five. Casual atmosphere, I do not look at my watch to check pace. Angie asks about my marathoning and then another runner asks what my favorite marathon is. That is a question that I could go on and on about. I mutter out a few races but decide to not ramble on. In fact my feet are adjusting to the Vibrams, I am warming up and feel like I could go faster. I make a move speeding up just as we enter the second type of trail.

Mile 0.8 - I really like the feel of this trail. Softer and no stones. The big puddle from last year is merely a patch of mud. Ohh it feels lovely squishing around my feet. "Its a treat to beat your feet on the Millersylvania Mud". I pass one runner and the others seem to fading away behind me.

Mile 1.3 - Third type of trail, no picture of this one. Dry and very narrow track with uneven grass on either side. I run on the grass and my foot goes in a hole hyper extending my right leg. Scary but a minor issue as I continue on and feel OK. On to the grass to finish the first lap.

Mile 1.9 - Feet feeling the stones on the gravel road more that they did on the first go round. Trip up on a small branch. A number of very minor ankle turns and slips that would not have happened in regular shoes. I wonder if I will regret this. First look at watch. 7:42/mile pace.

Mile 2.2 - Back onto the softer trail and although I have to watch for roots and branches and general unevenness of the trail I simply love this part. I can speed up some, enjoy the squishy mud, and I just relish racing on the trail.

Mile 2.7 - Did fine on the narrow track this time. Course takes a right turn on this second lap and I can not help but look back to make sure no one is close behind. In fact no one is and as I go down the gravel road I slow a bit due to lack of competition. Soon enough it is time to make a sharp left and enter the field and final section to the finish.

Mile 3.0 - I look at my watch and realize that I can beat 23 minutes if I push it. The "crowd" is cheering and I crank it up a notch to the finish. Craig hands me a pumpkin pie. I change shoes and put on warm clothes and watch the others come in.

This race has a number of wonderful things: simple day of race registration (free for Club Oly members), two experienced race directors, accurate timing, small group of mostly Club Oly members and a fast beautiful trail. My calf muscles tightened up after the race, but the feet feel fine and I will race in my Vibrams again sometime.

22:47

5th place of 11

race #178

*****

11-1-09 Turn Back the Clock 10K

With budget cuts to the county Parks and Recreation department we lost my favorite Fall short race, the Ghostmuster. Thankfully the city of Lacey has stepped into the race directing game and has this offering. Jody and I chose the 10K and registered the morning of. Start and finish at Rainier Vista Park. The course is flat and heads to the Chehalis Western (paved) trail. Turning left we will run south and exit the trail in order to circle Horizons Elementary School, site of the Run for Luck (another race that may be no more). About half of this course is very familiar racing territory and the whole thing is flat and should be fast. Cold and foggy.

Start - One mile warm up, then some strides. Greet lots of local friends. Feeling good and ready to go. I have something of a training plan for the coming months and just 5 days ago I did a tempo run at 7:30 pace for 4.5 miles. I want to extend the length of that pace, so today I will just try to hold a 7:30 for the full 6.2 miles. It should be doable and not too difficult. No chance of a PR (7:09 pace) so I will run at this tempo speed and if I feel good pick it up in the last mile. Mile 1 - My neighbors Maureen and Kent are calling out mile times. I am at 7:28 and running smoothly. Another neighbor, Lauri directs us onto the trail and points the way.

Mile 3 - Pass a couple of people, run for quite a while next to a guy about my age. Not a talking pace, we exchange a few words. Finally I move ahead. Lots of wet leaves on the ground, but no slipping.

Mile 4.8 - Heading back now. We have merged with the 5K runners who started 15 minutes earlier, so I have to pick my way around the slower ones. Someone says that there is a mile to go. That is true for the 5K, but we get directed onto a side street where we make a half mile loop. Then it is back to the main road for the straight shot to the park.

Mile 6 - I am at 7:26 overall pace. Very pleased with the running today. Time to see what I have left and sprint to the finish. I can hear footsteps behind me and catching up. That sound and the cheers of some friends propel me forward and I cross the line without getting passed. Former Ghostmuster RD is volunteering at the finish and comments on my 2002 Ghostmuster shirt. As a replacement race for the Ghostmuster I am very pleased with Turn Back the Clock. Well organized, lots of helpers, accurate timing, nice age group awards, plenty of food and good sized turn out. Do not have to wait long for the awards ceremony and it was generally a very nice time.



46:19

18th place of 96 runners

24th 10K, race #177

****