Running is a Sin Wave

Triathlete Jesse Thomas said it best in his most recent blog post, "Without the lows there wouldn't be the highs."

Recently I posted about how great my week has going. I had some quality workouts and hill climbs! Then over the weekend I had planned on doing a 15 miler Sunday. I somehow woke up feeling so out of it- stuffy nose, phlegmy throat and a cough. Coupled with a whopping headache, I just wasn't feeling great. I had only gotten about 4 hours of sleep and 2 miles into my run with my teammates, I had to turn around. It just wasn't working out. I felt like shit and would feel even worse every step if I continued. I tried running again Monday, but my teammate tripped and we only ended up running 1 mile. Which is a blessing in disguise, because I really needed another rest day to fully recover.

It isn't that bad- three days off? But for some, it's terrible. As competitive runners, we are so concerned with the quantity of miles, the amount of tempo work, the certain splits we MUST run in order to climb our way up to our chartered success.  But then we get run down. We start feeling very fatigued. Running becomes a chore and not a diversionary source of pleasure and release.  Before you know it, we are burnt out, unmotivated, and underperforming, or worse, injured.

So, we must take these lows and embrace them.  Accept them for what they are- our bodies reminding us to have fun and also enjoy resting.

I came back and ran a quality workout on Tuesday. 400, 800, 1200, 800, 400, 800, 1200, 4x100 ladder. I felt steady, strong and awesome. Then I took it easy Wednesday, and had a inadvertent 7min pace tempo for 5 miles.  I had an awesome tempo to the Dipsea 5mi mark and back.

It was an awesome week of quality running. I didn't necessarily hit my target amount of miles, but I am very pleased with all the work and quality running I had put in.

Monday (yesterday), I ran 20 mi on the headlands 50k course. I started just outside the parking lot of Muir Beach, ran through Green Gulch to the start of Coastal heading South. I have always struggled with this trail as it is very steep and hilly. But I was able to complete it sucessfully, a huge plus.  Then I bombed down the hills towards Tennessee Valley, cut through and started the arduous climb up Wolf Ridge.  I'm going to have to do repeats up this. Its soooo steep! I was exhausted half way up.  I started walking but only made it 50 ft before I started running again.  (i was uncomfortable walking haha). But instead of doing a loop in the headlands as the course routes, I cut across the ridge to Old Springs trail and bombed that down to Tennessee Valley parking lot.

Then comes the hard climb up Miwok.  I took that slow and steady until I got to the flat part, where I could open my stride up again. I was able to hit sub 8 min mis on the downhill and flat sections, which is pretty awesome considering.  Then I crossed high way 1 onto Diaz Ridge.  I was supposed to keep going on Miwok down into Muir woods, but I got a little turned around.  After that had sorted out, I bombed it down.  The trail was gorgeously green and I had a little fun hurdling logs along the way. (should've been a steeplechaser!) I made it down to Muir woods, crossed Muir Woods rd, and started the even more arduous climb up Cardiac. (Deer park onto Dipsea trail). In the 50k course, I cannot use the shortcuts, so I had to take the long way up.

I'd have to say, I felt pretty awesome throughout the run, not struggling and definitely managing the climbs.  But the climb up Cardiac was the worst point in the course. Mile 15-17.5 were when I "hit the wall". I made sure to hydrate regularly and consume shot bloks so it wasn't too bad. After getting to the top, the course normally makes a loop down Matt Davis to Stinson beach and back up the dipsea, very hard climb but super rewarding trails.

After that, I was able to race down the resumed course on Heather Cutoff.  This trail is great. Super beautiful and a lot of fun on the switchbacks.  I was definitely smiling.  Then it empties out onto Santos Meadow.  The start and finish of the 50k.  I stopped for a second to take it in, memorize it, and then picture myself breaking the tape.  I smiled and raced back to my car.  (the very start of the race goes from the meadow, along Redwood Creek tr to where I had parked).

My stats: 20 mi, 3:34 hr, 4100' of climbing.  I burned close to 3 kcal and stopped to do leg swings after each climb.  (bottom of cardiac too)

Fabulous run. I had a lot of fun, but I was also humbled.  I still have a long ways to go and a lot of work.  But I have three months to ready myself for mountain climbing.  I can't wait.  I will emerge victorious!

Some pics from the run:

Heather Cutoff

My watch and Skoras after

Santos Meadow!

View from top of Miwok with tam and Diaz Ridge in distance

Race report: Track Season

This track season was one to remember.

In the first race, at Cuesta Invite, I ran the mile and 4x400. I was originally going to double and run the 3k as well, but a bad case of allergies got the best of me. I still PRed in the mile and run sub6 for 5:54. I ran the 4x400 leg in 74. The mile was hard. It was hot, my allergies were raging, and there wasn't any clear competition. I went out hard the first two laps and clearly faded in the third. I'm still happy. With a PR but I was definitely disappointed it wasn't lower with all the training I had been doing. And my split in the relay I knew I could pull out any day any time. I think it's my "max" speed. Haha well, it was a great day for CPDC regardless.

The 4x400 anchor

My girls!

Now for Ben Browne, this was my first track 5k of the season and the second time I ever raced the distance on the track. Latest September my PR was 21:24(ish). I went out hard, but stayed relaxed. Mando, my coach, was yelling splits every lap and telling me what to do: patience, stay relaxed, move up, catch those girls, go hard, go for it... I never was passed and even lapped people. It was one of the best track races I've ever ran. I PRed with a time of 20:04. Way more than a minute! It was so exhilarating. Especially since it was a big time meet, under the lights, in a stadium, against other collegiate athletes!


With my lovely teammates!

The next week I was to race the 5k at the cal poly invite. I was nervous as hell. It was me vs Mollee, my fast teammate, and TWO other girls from the NCAA team. Me vs three! Mollee and I stayed together the first two laps, but it spaced out a LOT after that. I was running alone, kept getting slower, and everybody I knew that ran was on the sidelines. It was crazy uncomfortable. I was pissed, I was not feeling it. I had a bad per race the night before and just wasn't into it mentally. Mando told me just to quit at the two mile mark. It was my first ever DNF. I hated that. It was so rough. I went on a seven mile cool down, a little too fast, and balled my eyes out. I was embarrassed and I felt like shit. So that race was the low of the season, but at least I met Ashton eaton and got a signed team USA shirt!


Teamwork makes your dreams work!

Next race: sfsu distance carnival. I didn't have a good enough qualifying time for the 5k, so I ran the 2 mile instead. Which is fine by me. This time, I did not look at the clock, time was arbitrary, I knew I'd pr so I didn't pay attention to it. I listed to Mando, and I raced my competition. I started off fast, I s in the second pack, which separated right at the first lap. I kept with them, maintaining my position until the one mile mark. Then I made my moves, I started to move up and pass each girl, chasing the first pack. I finished gloriously with a pr of over 30 seconds in 12:28.05. I was so happy. I got 13th overall (2 heats) and couldn't stop smiling. The race was crazy. I let in the pain and the animalistic instincts. I put myself out there. Which was shown when I was spiked and almost fell face first in the 5th lap, before catching myself on another girl.

So happy to be victorious in my OWN race!

We didn't race for a while after that. but at the beginning of April, I biked out to the 6 mi mark of the SLO marathon and jumped in. Mollee was pacing the 3:45 group and I thought that was a reasonable pace. It would be a training run. I felt awesome. I was talking and had lots of energy. Soon, dean karnazes caught up with us and we got to talking and catching up, soon I had out some serious distance between Mollee and I without even realizing it. I felt good though so I kept going. Soon dean had to stop at a bathroom but I kept charging and found a new, much more unwilling, chatting buddy.the miles clicked by and I was smiling the whole time. I laughed as I finished the last three miles at 720-730 pace. It was so great. It was basically flat, with a few rolling hills. My garmin registered 21 miles at 2:40-2:45 ish and 1000'. I felt fantastic and fresh. Even thought it was probably the farthest I had ever ran!

Making new friends!

My friend Dean Karnazes: "You inspire me!"

Post run beach nap!

The next week, I ran a 5k track race: Beach Invite, hosting by CSULB at Cerritos JC. It was my last race of the season. I tried to be competitive and kept with my pace group. We were all seeded fast. It was pr time. I felt crummy warming up but I knew that was usual sometimes. I just thought, the faster I run, the sooner I finish. I listened to Mando and I listened to my competitive nature. I welcomed the pain, and kept it within me. I had my best friend Taylor giving me splits and my teammates lining the track giving me cheers of encouragement. I had slowed the last three laps and I realized I was still close to a pr and breaking 20. I sprintined the last 300m but alas, I finished 20:01. It was a pr, but it was somewhat disappoitining. I'm still happy, because it was a record breaking track season. I know I have fast gears and can enter the pain cave and REALLY compete. I am so excited to see what I can do.

  

sprinting to finish