Race Report: Beacon Rock 50k

Overpacking is better than underpacking. And then I forgot
the frisbee!

As mentioned last week in previewing the Beacon Rock 50k, this past Saturday, June 13th, I competed in my second 50k since running the Smith Rock Ascent 50k on May 9th.  For me this was quite the feat, especially when running partner in crime Brendan Soulé reminded me that in January we ran the Wildwood Trail (30.2 miles) in Portland's Forest Park and that we swept 50k of the Gorge Waterfalls 100k on Saturday, March 28th.  Thinking about it that way, we've run four 50ks in just over 5 months....no wonder my muscles were wondering what I was doing this past Saturday!

I will admit that about halfway through the Beacon Rock 50k on Saturday I was questioning my own desire to not just keep going, but to tack on another race this year (currently I have a trail half marathon and 2 relay races coming up).  By the time I crossed the finish line, put my legs up, and held a beer in one hand and pizza in the other, my mind began to wander to when and where the next one would be...

Pre-Race (5/12)

Pre-race dinner of cous cous, veggies, and tofu (which Brendan proceeded to
spill.  Pre-race hydration with Rainier pounders for the added carbs gave us
the energy for race day!

Something I very much appreciate about the ultrarunning community, and especially Rainshadow Running—the organization that puts on the Beacon Rock 50k & 25k—is their commitment to creating a family-friendly event out of their races.  Brendan and I arrived at Beacon Rock State Park in Bonneville, Washington Friday evening so set up our tent in the group camping site with dozens of other participants and their families.  Instantly we connected to one of the groups next to us as we struggled to put up our two man tent which was met with a few chuckles.  Soon after another wonderful couple joined in next to them which we quickly bonded with which continued through the next day.  **Chad and Justin were running the 50k as well** As the camp site filled, the air was buzzed with anticipation of the next day's event.  After a meal of couscous, tofu, veggies, Jiffy Pop, s'mores, and a few Rainer pounders each...we were ready to curl up in our tent, perched on a slight downhill, to rest up for the morning.

Rainshadow Running provided s'mores fixings...so...why not?!

Race Day (6/13)
So Brendan thought I was joking on Friday when I said the growler I brought was actually filled with coffee.  Who doesn't fill growlers with coffee? Anyway, after we consumed about 4/5 growler of coffee, half of a Sin Dawg (if you haven't tried it...you haven't lived), oatmeal, and some Nuun All Day, we were ready to pound the trails for 50k and nearly 7500ft of gain.  Maybe I ate a handful of gummy bears as well?  In order to be best prepared for the next 50k, I filled my hydration pack with 70oz of water combined with 8 tablets of Plus for Nuun, 2 tablets Lemon + Lime Energy Nuun, and 2 Tablets Tri-Berry Active Nuun.  2 sleeves of Clif Shot Bloks, 1 Raz Clif Shot, and a Stinger Honey Waffle rounded out my pack prep.  While some runners prefer to limit what they carry, I've become accustomed to carrying what I know works for me, while supplementing that hydration and nutrition with what may be available at the aid stations along the course.  Trusting one's own race diet is key!

Preparing my race day Nuun elixir!

Beacon Rock 50k

Loop 1
As mentioned in the race preview posted on June 12th, I competed in this race while Brendan supported Rainshadow Running and ALL of us runners out there in sweeping the 50k event.  After a quick clearing of the system, I made my way to the starting line about 1 minute prior to the "gun"...and we're off!  As a reminder, the 50k race was 2 loops (of the 25k race which started 30 minutes after we did).  After an initial short downhill on Kueffler Road for one half mile, the next 4 miles were a combination of mostly runnable horse trails and single track to reach our first peak on Hardy Ridge which was then followed by 3.5 miles of mostly downhill, if not rolling, winding, single track trails.

The aid station that was provided on course (for 50k runners, the start/finish was also an aid station) was supported by Animal Athletics and was a perfect location to look forward to on both the first and second loops.  A good selection of foods, hydration products, and knowledgable, supportive athletes/ultra runners to push all of us is so important in these races and Rainshadow had it right here!

The 2 mile climb up Hamilton Mountain, as previously described in the race preview, for most of us ultrarunners, is mostly power-climbable with a few spots of trotting in between.  Oddly enough, Chad, Justin, and I (all of us were camping literally right next to eachother) all ended out being right next to each other for a period of time at this point.  From the peak of Hamilton Mountain, the remaining 5.3 miles to Kueffler Road trends downhill.  The route forms a sort of figure 8, so a significant amount of the downhill towards the finish of one loop was revisited shortly after the turnaround at the start/finish.  Getting back to the start/finish though required a half mile climb up Kueffler Road (cruel!) and back through the campsite.  I love this! It is fantastic to have the family and friends of the participants on lined up and waiting for folks to come through.

I was pleasantly surprised to come in to the halfway point right around 2:50:00 on the clock—much quicker than anticipated, and I felt good.  As I pulled out 4 more tabs of Plus for Nuun along with Lemon Lime Nuun Energy and Tri-Berry Nuun Active to throw in to my hydration pack, I quickly reapplied Body Glide to both of my heals as the chafing continued to become worse and worse.  My heels still had yet to fully heal from the Smith Rock Ascent 50k and had been painful since mile 1 when we began running uphill.  As I retied my shoes, Chad cruised in, asked me if I was ready, and I gave him the go ahead to run ahead.  Leaving the midway point I felt strong, and ready to tackle another lap, and felt like I could potentially break 6 hours on the race.  I knew that most of the climbs I had run in the first loop would be mostly power-hiked, but I wasn't quite prepared for the intense decline in muscle strength I began to experience.

Loop 2
Just when I hit the first uphill (.5 miles after the start of the second loop), I knew something was off.  While my right heel felt like someone was holding a hot branding iron against in constantly due to the chafing of an already raw heel, my hamstrings decided they were done for the day.  Power hiking is something I have always used to my advantage, something which I pride myself on making up for my slower, downhill running skills.  I met up with Chad again, and proceeded to run for a short time with him decided (with his advice) that I'd seek out some duct tape at the last aid station.  After a painful few miles, I reached the aid station and quickly unlaced my shoes, took off my socks, and loaded my heals up with duct tape...

I had worn Saucony Peregrine 4s for the past few months, and while I am a huge advocate of the Peregrine 3s, the 4s have a way of rubbing on the back of the right heal primarily that makes them nearly unwearable.  (Since writing this, I've actually returned the shoes.  The Peregrine 3s were fantastic...the 4s were another story)  I don't know how I would have finished the race without that duct tape.  Thank you duct tape and Animal Athletics!  The pain had been so severe that at times I was walking on my heels in order to reduce the friction. As I made my way up Hamilton Mountain I found my energy waning...a photo by Glenn Tachiyama says it all...I was spent.  I was done.  I knew I would finish. But I must've pushed too hard through that first lap.

As I made my way over Hamilton Mountain, the motivation to cruise downhill, and to the finish took over and I knew I was going to finish strong.  As I raced back through the aid station, grabbing a quick orange slice, chips, and coke, I debated taking off the duct tape that at this point was flapping against the back of my calve, but opted for pushing through the pain to the finish.  By the the time the declines were finished and I was left with the last half mile up Kueffler Road, I knew I would be best power hiking to the campsite and then sprinting to the finish, which I knew I had in me.

Apologies aside to race director James Varner which I barely greeted and high-fived before walking straight to the pizza and beer, the entire race, ultimately, proved to be amazingly put together and organized race which I would feel privileged to run again.  While I may not have PRed (which I had done a month ago at Smith Rock), the 6:13:09 I finished with is much better than I anticipated, and a definite sign of my continued improvement.  This race was very different from Smith Rock (which is referenced in the previous post).

Relaxing post-race with pizza, beer, and some good folks with a slip-n-slide
and live music. Thanks Nuun Hydration for all you do for me!

Post-Race
As I mentioned before, the ultrarunning community is truly one that works to build relationships and camaraderie, and it is incredibly supportive of all skill levels.  While I weaved my way through kids and families diving on to a slip and slide while some live bluegrass music was filling the air, I hobbled towards the carbs/grease/protein/calories-no-matter-where-they-came-from/libations to replenish what I had depleted.  As I waited for Brendan to come in from sweeping (which I knew would be a few more hours), I spotted Chad and Justin and eventually ended up relaxing in the sun, beer and pizza in hands, discussing not just our running, but a bit about what drives us in life.  I could not believe that these were individuals I had met merely 20 hours prior, but having gone through such an intense experience as running 50k can bring people together.  As Brendan wrapped up his sweep, and decompressed for an hour with our new group of friends, we packed our camp and headed out of the beautiful Beacon Rock State Park to our homes in Portland.

Picking up camp to head back to Portland. What a fantastic weekend with other
amazing ultrarunners and their supporters. 

Race Gear/Nutrients:
- Nuun Active, Energy, plus for nuun
- Clif Shot Bloks, Clif Clif Shots
- Stinger Waffle
- Nathan Hydration Pack (w/ 70oz bladder)
- Saucony Peregrine 4 shoes

Race Rating (1 low-5 high):
- Communication/organization: 5-Rainshadow has their stuff together in terms of information available regarding the race weekend events.  Communication came out 2 days prior to race weekend, but was very thorough, as was pre- and post-race events at Beacon Rock State Park.
- Course: 4 Gorgeous views from Hardy Ridge and Hamilton Mountain.  Two loops is fairly brutal, especially when the course is being shared with day hikers on loop 2. Sun exposure was limited to Hardy Ridge and Hamilton Mountain/The Saddle.
- Aid Stations: 5-Animal Athletics was fantastic at the aid station within the course.  Good food options and beverages.  With 5 (technically 2, but the start/finish + 4 passes by the aid station on the course) stations along the course, you always knew you were "close" to support.
- Course Markings: 5-Clearly marked and great volunteers at intersections.
- Scenery: 4.5- As stated before: Hardy Ridge, Hamilton Mountain, and The Saddle had breathtaking views.
- Post-Race Food: 5- Great selection of a few things that can be tried.  Pizza, beer, fruits, vegetables, chips...
- Overall: 4.74



And NOW it's on to the White Salmon Backyard Half Marathon on 6/20/15

Beacon Rock 50k Race Preview

Heading towards the peak of Hamilton Mountain on May 30th, 2015 (w/ Bredan's head)

On June 13th, 2015, I'll be competing in my second 50k in the span of 5 weeks.  While the race profiles have significant differences that will be outlined below, I must admit I've gone through these past 4.5 weeks certain I will not only finish, but will perform well at the Beacon Rock 50k even though my training has taken a few hits.

Training

I know—5 weeks ago I did compete in a 50k and PRed, which was very surprising to me. As discussed in a previous post, Brendan and I recognized that we have gained a significant amount of strength in our trail running over the past 3 years so a decent foundation exists.  That said, a nagging left shin ailment (I'm not sold that it is shin splints) has hindered a bit of the running, cross-training with mountain athlete, and yoga I had become accustomed to.  So...rest.  Stretching.  And no, I'm not pain free, but 2 weeks ago Brendan and I went out to scout the course and my legs held up, which was promising.

While training prior to the Smith Rock Ascent 50k on May 10th consisted of a progression of longer time-based hilly trail runs on the weekends and 3-4 shorter 4-8 mile runs during the weeks on mostly flat, but some mild hills, the past 5 weeks has consisted of primarily an 8-12 mile trail hill run on weekends, and one or two 4-7 mile weekday runs.  Stretching has happened daily in keeping my body loose, but due to the nagging pains the yoga and mountain athlete have been reduced.

On Saturday, May 30th, Brendan and I took to the course for the Beacon Rock 50k to scout the route and to set our expectations.  Come Saturday I will be competing, and Brendan will be volunteering for Rainshadow Running as a volunteer, sweeping the 50k route.

Brendan looking out over the Columbia River Gorge from The Saddle

Scouting the Course (May 30th, 2015)
Featuring two 25k loops in Beacon Rock State Park including the Hardy Creek, Hardy Ridge, and Hamilton Mountain trails, this course gains approximately 7400ft of gain on both runnable and power-hikable trails.  When Brendan and I took the course to scout, we missed the first 0.8 miles of road and started out at the Equestrian Trailhead.  The first 2.5-3 miles were a gradual, mostly runnable climb on both single track and dirt/rocky roads leading up to a mile of steep switchbacks which was then followed by about 3 miles of mostly downhill to the junction with the Hamilton Mountain Trail...then we went up.  The next 2 miles seemed mostly power-hikable unless you're a pro to the top of Hamilton Mountain.  From there, the remaining 5 miles or so to the Equestrian Trailhead were mostly runnable.

Reaching the first significant peak along the Hardy Ridge Trail

The 0.8 miles from the start to the Equestrian Trailhead seems to be mostly downhill from the start...meaning we'll finish the last 1+ kilometers gaining elevation to the finish.

Overall the course was in fairly good shape.  Around mile 3 of the loop, for about a mile, was covered in knee-high grass and about .25 miles up from the Hamilton Mountain Trail junction there was a potential trail hazard with a downed tree leaning on another tree across the trail.

A downed tree leaning on another one precariously over the trail heading up the Hamilton Mountain

Having done about 13.9 miles of this trail in advance definitely brought a level of confidence to my preparation and ability to complete the whole 50k.  Who knows, maybe I'll be fortunate and challenge my PR from the Smith Rock Ascent 50k...that would be a stretch...the 7400 ft of gain is about 3200ft greater than that from Smith Rock but Beacon is not at altitude and is really only exposed to the sun for long stretches at the peaks of the Hardy Ridge trail and Hamilton Mountain/The Saddle.

Thanks to Brendan Soule for recording the video below.  After watching this video for the first on something other than my phone and with the audio on I feel like it belongs in some weird, independent, thriller film.

This training run was powered by:
- Nuun Energy/Active and Plus for Nuun
- Saucony Peregrine 4
- BodyGlide
- Clif Shots
- Clif Shot Bloks
- Sesame Seed Candy Bars

Alright!  It's Friday, June 12th and the race is tomorrow! Time to hit the road!

Race gear for tomorrow, June 13th 2015...how have I not learned how to pack efficiently for race weekends after years of doing this?

Race Report: Smith Rock Ascent 50k

The surreal Smith Rock State Park

Saturday, May 9th, 2015, marked the third 50k in each of the past 3 years to be ran on the second Saturday of May.  In 2013 and 2014, Brendan and I made our way down to Corvallis, Oregon for the well-respected McDonald Forest 50k Trail Run, part of the Oregon Trail 50k Ultramarathon Series.  This year we—well Brendan—made the decision at the end of April to register for the Smith Rock Ascent 50k through GoBeyond Racing while I stubbornly grounded myself in the thought of running the Mac 50 again in hopes of PRing on that course.  About a week later I succumbed to the pressure (that I placed on myself) to register for Smith Rock.  Brendan has been a tremendous support to me over the past few years as I've gone from non-runner to ultrarunner and while selfish, I wanted to celebrate our intense training together and run the race.  I'm happy I made that choice.

Pre-Race (5/7-5/8)
Brendan and I opted to get out to Redmond, Oregon, about 5 miles south of Smith Rock State Park on Thursday, May 7th, to give our bodies a chance to acclimate to the altitude (about 3077ft-relatively low, but much higher than 100ish feet my NE Portland residence finds itself at).  We rented a large house which we shared with 5 other friends/family for the weekend to make it easy on ourselves pre- and post-race.  After a Friday of hiking around Smith Rock, seeing the Swiss Machine Ueli Steck (http://en.wikipedia.org/wiki/Ueli_Steck) running trails, picking up our race bibs (and seeing Western States 2014 women's champion Stephanie Howe http://stephaniemariehowe.blogspot.com/), and stuffing our faces with tacos and burritos, the time to rest up for the big day ahead of us had come.  While a beer (for carbo-loading?) was consumed, my typical hydration routine of Nuun All Day in the morning, Nuun Active and Nuun Energy for the day's hike, and another Nuun All Day in the evening prior to bed allowed me to focus on my hydration sufficiently.

Race Day (5/9)
My typical race morning nutrition is typically 2 cups of dark-roasted coffee, 1 liter of water with 1 Nuun All Day tablet, and a peanut butter and jelly sandwich. I've stuck to this for years! I have felt like this was always my go to and that there was no need to change even though I always felt like there was a brick in my stomach that would surely make its way out before the race was over.  This morning I chose to have 1 cup of my homemade granola (rolled oats, almond slivers, cashew pieces, coconut flakes, coconut oil, and agave syrup all roasted with a hearty helping of raisins) served with almond milk.  I definitely didn't feel that brick this time and believe this to be a good change to my typical routine.

Off we are to Smith Rock State Park...oops...I left my race bib in the other car!  Our (Brendan's) Smart Car Race Car—Brendan as our Mario Andretti—quickly turned around on Route 97 to dash back with only 40 minutes to spare until race time so that I could race. (We discussed it in this moment, but if we were any closer time-wise I would have been in full support mode and Brendan would have ran solo)

Fortunately my wonderful parents, whom had arrived the night before to indulge in tacos/burritos, had made it there before us and hailed us down to grab a spot about a quarter mile from the race start.  A quick U-y, and a heavy coating of Body Glide on to any chafable surface, we were off to the starting line...after one last trip to the latrine.

Post-forgetting race bib and finally parking.  We smile differently before races than we do after...

Smith Rock Ascent 50k
Once the cluster broke free—with Brendan and I splitting immediately—the course took us down from the parking lot over a small bridge over the Crooked River, and west around the surreal Smith Rock to start.  Shaded for the first few miles, the steady line of runners held strong.  By the time we could no longer escape the sunshine and were forever exposed (approximately mile 5?) we made our way up to the first aid station still in a steady stream of runners.  At this point I was feeling tremendous and felt like I could break free of my typical fear of burning out too soon.

I had packed along 3 sleeves of Clif Shot Bloks, 2 Clif Shots, a Stinger Waffle, a Picky Bar, and 70oz of Nuun in my hydration pack (2 Lemon Lime Nuun Energy, 2 Tri-Berry Nuun, 4 plus for nuun tablets) to start.  By the race's finish I had not consumed all of the race food, consuming aid station food along the way, but boy do I wish I had more plus for nuun with me along the race.  This was my first race testing out the new product while also reducing my need for other nutrients and I was noticeably stronger the first 15 miles of the race.

By the time I left the first aid station, I was still feeling fantastic but was headed for a major ascent.  After some significant gain we hit our first major downhill, cruising to the second aid station at 12.7 miles just under 2 hours (PR pace for me).  After a quick fill of the hydration pack, some pretzels, a douse of water over the head (again, we were exposed for the majority of the race in the dry, Central Oregon climate), I was off.

From the day before the race, May 8th, from Smith Rock State Park overlooking the Cascades

Running alongside a wonderful woman from Boise, we discussed life's possibilities and the plight of mankind...or we talked running, and the condition of our bodies in that very moment.  After a long, heavily exposed stretch of downhill, and an extreme incline, we found ourselves gradually making our way to the 3rd aid station.  Just shy of 12 miles to go! So close!  At this point I was feeling the tiredness, but still felt good.  I wish I had packed more plus for nuun and nuun active with me, but settled for whatever the aid station held for me.  The lovely woman from Boise asked if I was good to go (to continue running together), and I said I needed minute.

Leaving aid station 3 I took a few minutes to stroll, eat a Clif Shot, and a part of a PBJ before moving my legs a bit quicker.  That moment may have been the quickest I moved my legs for 7 miles.

The wall...I have never hit the wall so bad in a race thus far.  It tried to run...I tried to run on the slight downhill, and my body was just not moving.  I couldn't get going.  Funny thing is I knew when I was (power) hiking that I was solid, but the moment I attempted to quicken the pace I just felt like I wouldn't make it.  I wanted to finish. I wanted to cross that finish line.  And another runner jokingly told me that my walk was faster than his, so not to worry when he stopped to walk because I'd likely catch up.  That's not what I was worried about.  I hadn't gone to the bathroom in nearly 4 hours and I had consumed 8+ liters of fluids.

At one point, thinking I was still miles from the next aid station (about 5 miles from the finish), stopping to body glide my heels which were plagued with blood blisters, and asking the gentlemen strolling up alongside me how long he thought it was.  We both agreed it had to be at least another mile or 2....5 minutes later we were there!

After a couple cups of coke, some pretzels, some water, and some satirical chatter about wishing steak and eggs were at the aid station, I was off for the last (less than) 5 miles of the race.  I wish I was committed to taking race photos while running at this point because one of the most breathtaking sights of my young existence was seeing the Cascade range from atop the Gray Butte Trail.  After a couple of relatively flat miles we began our descent along Burma Rd back in to the Crooked River (Valley?).  This...was...brutal.  I met back up with the wonderful woman from Boise, and after running a few together jumped ahead to reach the finish on the Wolf Trail and back up to the start/finish line.  What a tease though!

As we crossed back over the bridge from the start we all found ourselves have to climb back up the hill to the finish, which most of us in sight walked up.  Just nearing the apex of this last ascent, I saw my mother peering over the cliff for me and yelled out to her while I was walking, struggling to make it up this last hill.  My mother proceeded to yell "run", and I then responded—sorry mother :(—with a "Don't tell me to run!"!  I had just ran 30 miles...I was spent!  I did though.  I guess I've done plenty of things that my mother has told me.  I ran to the finish, saw my father taking some pictures and starting strutting around like I had sticks attached to my legs with strong rubber bands.

I was done...I finished...a PR for a 50k and so glad to be done!

I'm so glad my parents support me in so many things I've set my mind to...even running 31+ miles.  Thanks mom and dad for being here at the finish!

Post-Race
While pacing around to keep my body moving, I ran in to the Swiss Machine himself, Ueli Steck and had a brief 'water-cooler' chat with him and proceeded to connect with him a bit later on about his time in Oregon.  Ueli was an incredibly friendly man and I am honored to have had a chance to meet him personally.  While I attempted to eat a burrito that was available at the finish, my stomach was just not ready for that heavy of nutrition.  Some of the excitement of races is not only finishing yourself, but cheering on all the others that have, and that will be finishing.  It is so rewarding to see the looks on folks' faces as they have accomplished such a feat (of running a race...really any race) that this may be one of my favorite parts of a race—aside from running and finish myself.

Ueli Steck was a fantastic individual and was more than willing to take a picture with me after we both were recovering from the race.

Brendan!  There he comes! Running through the finish.  We both made it, and while this year was very different than past Mac 50k races we had participated in, the Smith Rock Ascent 50k had its own unique advantages and disadvantages.  It may not have been the same elevation gain as previous races, the mild-altitude, and dry, warm, exposed sunshine made the race a challenge in its entirety.  Would I run the Smith Rock Ascent 50 again?  Yes.

Race Gear/Nutrients:
- Nuun Active, Energy, plus for nuun
- Clif Shot Bloks, Clif Shots
- Stinger Waffles
- Nathan Hydration Pack (w/ 70oz bladder)
- Saucony Peregrine 3 shoes

Race Rating (1 low-5 high):
- Communication/Organization: 5
- Course: 4 (if it was not so exposed it'd be a 5)
- Aid Stations: 4 (an additional water-only aid station could be beneficial)
- Course Markings: 4 
- Scenery: 5
- Post-Race Food: 3.5 (burrito bar is a bit heavy-this may be a personal preference, but I'm always much more of a fan of a large selection of fruits, breads, carbs, juices, sodas, soups and not a big heavy burrito)
- Overall: 4.5

Dakota, Brendan's daughter, proceeded to cover me up with blankets and stuffed toys as I rested my weary legs.

Part of the Nuuniverse + Plus for Nuun + Smith Rock Ascent 50k Preview

So after a long wait, our individual Team Nuun profile pages on the Nuun website went live!  This is very exciting to me, but not just because I'm on the 'Nuuniverse' now, but to also see all the other incredible folks working so hard to improve themselves through such a diverse range of activities!  While I've had opportunities to connect with folks here in the Portland, Oregon area over the past few months that are huge advocates of Nuun, and ultimately healthy-living through their activities (and of course properly staying hydrated), it is fantastic to be even more connected to folks across the country!

One of the fantastic benefits of Nuun historically is it's low caloric profile.  Now Nuun has come out with plus for nuun, which is an additional tablet that can be added to any of the other nuun tablets to introduce carbohydrates to one's workout.  Give it a go-I've given it a massive thumbs up after my inaugural trial.  Not only did I feel hydrated, and replenished from depleting my electrolyte levels, I was less fatigued throughout my training run and felt I was able to balance on the other foods that I would typically consume during a run by having a level of carbohydrates to slowly introduce in to my body.

plus for nuun, nuun energy, nuun active, and nuun all day.  Each product serves such a different purpose, sometimes within a single day depending on the level of activies

Smith Rock Ascent 50k-May 9th 2015 (preview)

I'm getting pretty darn stoked for this weekend.  Brendan Soule and I will be heading out to Redmond on Thursday, May 7th to begin our adjustment to Central Oregon in preparation for the Smith Rock Ascent 50k.  This trail combines 50k (31 miles) of trails around Oregon's Smith Rock State park while gaining approximately 4100ft of elevation throughout the course.  Please do cheer us on from your couch, or your car, or your weekend getaway, or really wherever you may be!  Look out for a race review some time next week!  A link to the race website is below if you are curious:

https://gobeyondracing.com/races/smith-rock-ascent/

Listening to your body

Those of us crazy enough to pound the pavement for miles upon miles have all likely burdened ourselves with the stubbornness to run through some fairly chronic pain.  Heck, depending on skill level, whether 1 mile, 3 miles, 10 miles, 31 miles, 50, or beyond, most of our bodies do not just happily go with our agenda to push ourselves further.  From shoes, to apparel, to terrain, I've ran over the years seeking that running niche.  Where am I at my best?  Where am I confident that I can push myself to that next level?

Post-Race for the Roses.  Always lovely to have folks to
run a good race with! (L to R) Myself, Whitney,
Adrian, and Erin.

I was once asked at work if I was to set a world record in something what would it be and without having to think Forrest Gump popped vividly in to my head and knew that it would be walking an incredibly distance.  My exact response was  walking from Portland, Oregon up to Alaska, and then walking on to a container ship crossing the Bering Strait and preceding to walk back and forth until making landfall on Russia and making my way through Siberia...crazy?  Yes.  Impossible? No!

So where am I going with this you may ask? Well now that we are in the middle of the running season, and I have not quite yet hit my stride, I'm becoming more and more eager to push myself, but I know I've held back some this year as I've been battling back from injuries.  This would not have always been the case.  

Fellow competitive athlete with Team Nuun Nikki
Gaudreault and I at the finish for the Race for the
Roses.  Nuun was at each aid station and Nikki
was running the finish line Nuun table.

I was never a 'runner' up until about 7 years ago.  A javelin, shotput, and discus thrower in high school, I was more keen to hide behind the bleachers eating a slice of pizza than running a few warm up laps around the track.  In 2008, while serving in Uganda, I jumped on the fad of wearing a pair of barefoot running toe shoes.  I have to admit they were fantastic!  I ran all up and down those dirt roads of rural Uganda without nothing more than a sharp stone to an arch here or there (which hurt like a *&%(&#$&).  I never trained for any sort of race, but just got in to running after a fellow volunteer suggested she had heard of a college course in the US that all but guaranteed every student would complete a marathon after taking the course.  Seven years after this moment I've found myself having completed a road marathon, a number of 10ks and half marathons, a couple of 50ks, a 50 miler, and numerous runs of distances that one should not think of being fun...but I find it to be.  But then the pain hits...

Sometimes a knee, sometimes an ankle, always a muscle, and somehow sometimes the brain, but I just kept going.  I didn't want any sort of pain to stop, so I figured I would not just run through the pain, but by running the pain would work itself out.  I changed from barefoot running toe shoes, to Nike Frees, and have now found that Brooks PureConnect respond to my body well for the roads.  Saucony Peregrines and Montrail Mountain Masochist respond well to trails.  Body Glide responds well everywhere...this never gets left behind.  Nuun-how could I ever get through the miles without it.  I never stretched-even through swimming, track, football, basketball, soccer, and rugby from high school through college did I stretch.  I was immune to this.  I didn't need to.  Again-I could just run through the pain and work the pain out.  Boy was I wrong.

Training for race sweeping for the Gorge Waterfalls 100k with fellow ultra-
running buddy Brendan Soule.  I can never get enough of the Columbia
River Gorge!

Yes, the worst pain I've dealt with in the past year was not from running, but from flipping over my handle bars avoiding a squirrel and fracturing my elbow.  This though did take me away from running...from exercising...and put a hold on my training at the end of 2014 and forcing me to miss the Elk-Kings Traverse in the Tillamook National Forest.  It was during this time, and the beginning of 2015 here that I've come to realize the power of not just stretching, or cross-training, but actually listening to one's body.  STOP when it hurts (yes...I will still run through pain, especially in a race, but there is a difference between pain that one can recover from and pain that could have a lasting impact).

Post-race beer before 9am after the Shamrock Run

Portland.  Never have beer and chowder prior to 9am

tasted so amazing.

Runner's knee developed for the first time in January of this year (2015), and in February I decided it was time to do something different.  It wasn't working to keep running through the pain and just assume it would get better.  Since starting to stretch, even a few stretches to the large muscle groups to balance out the dozens of miles I put on them each week helps.  While I am still not as committed to it as I'd like to be, since beginning a series of mountain athlete bodyweight workouts, I've noticed a significant difference in how my legs are being strengthened.  Lastly, since getting back in to yoga, even just a couple times a week at Hot Yoga for Life here in Portland, the runner's knee has disappeared, the hip pointers are history, and my confidence that I'm truly listening to my body's needs for the first time in my life is greater than ever.  The next step is really supporting and working out that core...oh that core...the beer doesn't help but it tastes so good...

Along the trail in the Columbia River Gorge while
scouting the trails for the Gorge Waterfalls 100k route.

Multiple times over the past couple of years I've internally pledged myself to deem the respective year my year of running.  Last year ended abruptly with a fractured elbow, but I can proudly say that prior to that in July of 2014 I did successfully complete my first 50 miler race, the Mt. Hood 50, which in 2008 I would have never imagined doing.  I pledged to myself that 2015 was going to be my year of really breaking out and taking that next step in running.  A very proud moment this year is when I was selected to be sponsored by Nuun (http://nuun.com/) on the competitive athlete Team Nuun.  For those who do not know, Nuun is effervescent tablets are added to water to support and increase hydration in not just athletes but for anyone!  I had used Nuun prior to this, and to me this selection was an acknowledgment to the hard work I had put in over the years.  That said, the chronic aches, and pains have taken a toll, but having learned to listen to my body's needs, and achieving a PR of 1:33:00 in the Race for the Roses were no small feats.  And it's only the end of April!

These pledges to myself and the accomplishments I've experienced remind me that patience pays off, and that one does not go from couch to 50 miler in a day, but it is a fine balance of commitment, training, support from others, and a huge dose of craziness that allows us to achieve and surpass the feats we never imagined do so.  Well...and listening to one's body of course.

Fight for Air Climb: Supporting the American Lung Association

Post in Progress: Pictures + Captions first; narrative to come

On my ride to the US Bancorp Tower in downtown Portland for the Fight for Air Climb in support of the American Lung Association.  Visibility seemed to be just a few hundred feet at best.  Good thing climbing 160 floors in a stairwell wasn't for the views.

Nikki Gaudreault (left), myself, and Brendan Soule (right) representing Nuun at the Fight for Air Climb.  We all rocked it climbing up 160 flights!  Photo Credit Team Nuun member Nikki Gaudreault. Stayed hydrated thanks to Nuun!

My results from the fundraiser.  Definitely surprised myself.  Having never done any sort of stair climb event, and probably not having climbed more than one flight in the past 3 years, placed 8th out of 116 total climbers of 160 floors with a time of 27:36. 

When the off season is a fractured elbow...

While the running 'season' may have begun last Saturday, December 20th, when I expressed such to Brendan, tomorrow may as well be more of a reality check.

Last week's 5.6ish mile headlamp run was essentially a bit of WD-40 on these rust ol' joints.  Tomorrow though is a true test of the past few years of rugged beating our bodies have taken.

Brendan glowing in the pre-dawn glow of my headlamp 12/20/14

The Wildwood Trail in Forest Park, Portland, Oregon should be a good jump in to the year of 2015 for running.

Wunderground.com tells me currently that at 10am there is a 96% chance of rain…I think it'll be a wet one.  I questioned Brendan's packing of what appears to be a $1 poncho but I think his head may be on a bit straighter than mine.  I've a Mountain Hardware jacket that should do the trick with light rain, but eventually the rain gets to me and I'll allow my body to pursue homeostatic conditions through its natural processes.

Prepping for our early run on 12/20/14 with a headlamp and Nuun

While the weather may provide a bit of its own fun, nutrition is always a point of contention.  Do you bring some sort of gel?  Trail mix?  Gummy bears?  Clif Bars?  Other granola bars?  Nuun is always a staple the day before, the morning before, and a diluted amount during a run to keep my electrolytes up and balanced.  Gel used to be my go to…it has become difficult to stomach it now, but in moderation I'm good to go.

It is amazing that with all of the preparation for weather and time on the feet, the excitement just builds! The trail provides so much for a mind and body to find focus.  Yes, the pounding of the soil does affect the muscles and the joints, but the mind has so much to give to the body if you let it.  Tomorrow will be the first time of the year (2015) to find myself back on the path that I strayed from when fracturing my arm in September of this year.  I have to remind myself that I took nearly 2 months off without even putting my running shoes on to heal-that wasn't supposed to be my off season but it turned in to it.  I can't explain the excitement that is inside me just thinking the that 8 hours and 14 minutes from right now I will be hopping out on to a trail to run/hike just around 30 mile, not because I have to, but because it is what my body is telling me I am to do to be me.

Preparations for Saturday, December 27th's 30ish Mile WildWood Trail run in Forest Park, Portland, Oregon