Experiencing (too much?) nature on Lake Hodges trails

Since I am base building in preparations for marathon training, I am taking advantage of the easy running time to check out a few new trails. Winter is a great time for trail running in SoCal because it is not dangerously hot on inland trails and the rattlesnakes are not as active.

So on Christmas day, I checked out some trails near Lake Hodges, which is a 20 minute drive inland from home (Solana Beach). I ran part of the north shore trail along Lake Hodges as well as the Del Dios Gorge and Sante Fe Valley trails, which lie west of and connect to the Lake Hodges trails (maps here and here).

This run was a 7.5 mile out and back. It is a great route for an easy run or long run because the trail setting necessarily slows down pace. I felt like I was running fast when I was doing a 9:00 pace. For the reasons you’ll discover in this post, the trail is probably best enjoyed when running with a companion. Snakes, cats, and bats: oh my!

These trails are part of the Coast to Crest trail system, a very ambitious project to connect Del Mar to Julian – 55 miles – by way of trail. I’ve previously written about a few other segments here and here, which are part of this trail system. The trails that I’ve run on in the Coast to Crest system so far are very well maintained. I ran the Lake Hodges route after about a week of wet weather – including at least one day of hard rain, cool temps, and a few days of continuous drizzle. There were a few minor puddles, but the trail was completely passable.

I parked at the Lake Hodges North Shore trail head off of S6 and the cross street Rancho Dr. I noticed that there is a café (Hernandez Hideaway) directly across the street from the trail head, so you could look up the address of this café and map it to find your way to the start. There is a port-a-potty at the trail head, or lots and lots of bushes on the trail. No water.

Lake Hodges North Shore

From the trail head, I ran west on the Lake Hodges North Shore Trail. This route only covers one short segment of this 7 mile trail along the lake. The segment I ran follows the shore for about a mile. Then it winds away from the lake through dense brush and lots of tree cover. The trail narrows, but it is still soft and not very rocky. Once the trail veered away from the lake, it got too wild for my comfort. As I said, this time of year, I am not as concerned about snakes. But cats – mountain lions – were definitely on my mind for this part of the run. Especially because I saw a deer on my drive to the trail, and deer are a mountain lion’s favorite prey. Deer, and probably little blond runners running alone. Then the trail widened and moved back toward the lake, phew!

Del Dios Gorge

The Del Dios Gorge segment begins where the Lake Hodges dam is located.

 And then the trail drops into a valley. The trail on this part of the run is flat and wide. It feels decidedly less wild. Most of the trail is adjacent to S6, aka the Del Dios Highway. But the highway isn’t noisy or busy. And most of the time, the highway isn’t even visible from the trail, which is sort of built into the side of the mountain that the highway runs on top of.

Rattlesnakes must like the habitat of the gorge, as the trail was lined with “beware of rattlesnake” signs every half mile or so. But since it is winter and the path is wide here, I wasn’t very concerned. And I didn’t need to be – I didn’t see or hear any snakes.

Sante Fe Valley

The Del Dios Gorge trail connects to the Santa Fe Valley trail by a bridge that runs across the gorge. 

This part of the trail has some steep hills and was a little bit muddy at the bottom of the hills.

I had mountain lions on the brain again because I saw deer hoof prints all over the trail. But then the trail wound behind some neighborhoods in Rancho Sante Fe, and I felt safe(r) again. There are a few very steep hills to run up if the mood strikes. And if rattlesnakes and mountain lions aren’t enough nature for you, you can also check out the bat houses. 

The end of the Sante Valley Fe trail is the turnaround point. Currently, there is no trail that connects to the Sante Fe Valley trail from the west.

In all, I would say I felt like I was about to become a mountain lion's next meal less than 10% of the run. And I felt the snakes and bats were no match for me. Not too bad? I want to check out other trails around Lake Hodges, but next time definitely with a companion runner!

two little runners

Kristen

36 miles and how about them blisters

I have two effen blisters. Seriously, blisters. I haven't had blisters since I was, like, 15, running in my $15 shoes, listening to the mixed-tape of Pulp I had blaring from my brick-like walkman that I hand-carried on my runs.

Its not my new shoes. They're the same ones I've been wearing since April, and my latest pair already have 100 miles on them. 

Else is weird? I have one blister on each foot; on my little toes.  They're big too. If anyone can tell me what could've caused these to come from nowhere, Id be grateful.

And as much as I could keep discussing the ins and outs of my blistery feet for yonks (we swears that we dont have foot fetishes on this blog) let me get to the runnings which are much more fun.

Last week I hit 36 miles. Not that much by a lot of peoples' standards, but its taken me sooooo long to build up this mileage again while avoiding injury.

My runs took me through a lot more of Riverside Park, which runs all down the west side, parallel to that long bike/running path that runs around the island.

Pause to reflect on the fact that I have only recently learned how to take a screen shot. Its changed my life. 

August 19-25, 2012

Monday: 45 mins easy elliptical + upper body strength

Tuesday: 8 miles easy with progression to 7:30 in the last two miles - Riverside Park

Wednesday: 6 miles with 4x45 second hill sprints in Central Park + light leg strength

Thursday: Rest

Friday: 8 miles easy

Saturday: 60 mins elliptical intervals + core strength

Sunday: 14 miles easy (8:30 pace)

Riverside Park was lovely and cool to run through.

It sports a TWO-lane pedestrian highway, and runners still make a path for themselves in the dirt

It even has some pristine dirt trails, making you forget all about the tall buildings, bright lights and bags of smelly garbage lining the streets, just metres away...

And views of the Hudson throughout...

The end.

Tree-Lined Paths and My Groin Says Hi

So the week before last, I had a great week running. I pushed it up to 34 miles and had my first really good 14 miler.

August 5-11

Monday: Rest

Tuesday: 6 miles easy + 4 x 8 second hill sprints

Wednesday: Rest

Thursday: 6 miles progression (last mile around 7:30)

Friday: 8 miles: 2 easy, 2x2miles at 7min/mile, 2 easy (this was a tough run and I barely made it through the 2 mile intervals)

Saturday: 60mins elliptical intervals + core and upperbody strength

Sunday: Dundadaduuuuun: 14 miles at about 8:45, progressing to about 7:45 in the last couple of miles.

Total: 34 miles

I was a little disappointed to find that my favorite route in NY so far only goes for about 4.5 miles. My apartment is a block from the west side of Manhattan, and Riverside Park runs north to south on the banks of the Hudson river. Bike and running trails run all the way up and down. Further south, the path along the Hudson goes for a long time, and Im pretty stoked to see whether it goes all the way around the bottom of the island. Both directions are great, but I just love the north route. Theres something so peaceful about it and it soothes my soul; but unfortunately thats the part that only goes 4.5 miles. Promised Kristen I'd take some photos - cant wait to run this with you KA!

The route begins here - this faces north

Tree-lined paths sooth my soul

And of course the Parthenon always adds a little culture to the area...

Wait what...??? Yes, this structure is randomly posited on the side of the highway, in between trees and the running path. I just dont even know what is going on here.

Lower Manhattan in the distance

Makes me happy that I didnt have to say goodbye to waterside running...

Unfortunately last week I went a bit too hard on a tempo run, and nixed my groin again. 

August 12-18

Monday: Elliptical 45 mins + light leg workout

 Tuesday: Tempo - 8 miles with 2 miles easy, 4 miles @ 6:58, 2 miles easy on the treadmill

Wednesday: Owwww, hello groin. Rest.

Thursday: 60 mins elliptical intervals + upper body and arms workout 

Friday: 60 mins elliptical intervals + light leg and plyo workout

Saturday: 8 miles easy

Sunday: 10 miles easy

Total: 26 miles

It was totally ok to ease up this week, as I was due for a recovery week. I think I finally have my groin/inner quad thing figured out, so I just need to keep on stretching and rolling and strengthening. It is about a 2 on the pain scale, so Im being cautious, but I know it will be fine.... I know I know, I will miss hearing the word GROIN all the time too. Its just one of those sacrifices we runners make.

San Dieguito Lagoon - (short) Horsepark Segment Open

The Fourth of July. An overcast and cool day in San Diego . . . not great for beach-goers and BBQs. But outstanding weather for running. Not a bit of sun and temperatures under 65 degrees. Time for a long run.

I headed out to the San Dieguito Lagoon to check out the new segment I saw was open the last time I ran here. The new segment goes passed the Del Mar Horsepark. It isn't very long, only about a quarter mile. 

Trail Map

But it is scenic. 

And there are horses!

There is a horse in there somewhere . . .

And a meadow.

That's Black Mountain way way way in the distance. 

The trail through the San Dieguito Lagoon is part of the Coast to Crest Trail, which someday may be a continuous trail from Julian to Del Mar. Although the segments are not continuous, there are about 65 miles of trail so far, and there is one trail that is 22.5 continuous miles. When will it be complete? The FAQ puts it this way: It is [a project] that not only you, but your children and perhaps grandchildren will be able to participate in.

LR#2

Kristen

San Dieguito Lagoon Running Route

Of the four lagoons in North County, I like running in the San Dieguito Lagoon the best. The other lagoons in North County are San Elijo (between Solana Beach and Encinitas), Batiquitos (between Encinitas and Carlsbad), and Buena Vista (between Carlsbad and Oceanside). And they are nice places to run too. Definitely worth checking out.


The lagoons can be a little bit snake-alicious, especially in the spring. That is why the San Dieguito is my favorite. First, I have never seen or heard a live snake in there, and second, the paths are wide (as wide as a car the whole way), so it would be easy to avoid one. 


Creepy side-note: I have seen a dead snake in the San Dieguito Lagoon. Someone killed it and put it along side the trail and was probably filming reactions from some unseen vantage point. I am sure mine was one of the most hilarious: shrill scream, jump 10 feet in the air, land and sprint off as fast as I could. Turn around, realize the snake is not moving, reapproach the snake carefully for closer inspection, decide it is not worth it, and abort. Run off in other direction at base pace. You see the weirdest stuff running, right?


The San Dieguito Lagoon borders Del Mar and Solana Beach. After the inlet at Del Mar Dog Beach was dredged last September, and water filled the lagoon, it became a really pleasant place to run (a little bit desolate and dry before).

This route starts along the 101 at Via De La Valle. Proceeding south, and running against traffic along the 101, be on the lookout for a dirt path on your left, not too far after you cross the bridge. The dirt path runs between Sandy Pointe condos and the inlet that feeds the lagoon. This little dirt path will take you as far as the railroad tracks. This time of year, you can see the San Diego County Fair.

You'll have to cross the railroad tracks, so be careful and look both ways. Then you'll pick up the San Dieguito River Trail. This trail will take you as far as Jimmy Durante Blvd., which you will need to cross to get into the main part of the lagoon.

Once you are in the main part of the lagoon, you can relax and get your running groove on. A good trail map is here.


You'll pass the Del Mar castle where Tony Robbins used to live:

And I have seen a red-winged black bird every time I've run in the lagoon.


But I don't want to oversell here. It is not the most scenic of places. You do have to pass under the 5, behind the Albertson's strip mall, and you'll hear traffic noise from the 5 pretty non-stop. But it is pretty good for being in the middle of an urban area! The trails are really nice, it is not busy, and once you get east of the 5, there are a lot of birds singing and flying around. It is a nice alternative to running the 101 on a busy weekend morning!


When you get to the polo fields, turn around and head back. 


Total Distance: 6.3 miles (out-and-back). 
Topography: Flat.
Parking: along Via De La Valle, Solana Circle, or Cedros.
Start / Finish: Via De La Valle and the 101 (Camino Del Mar).


LR#2
Kristen

A (Non-Elite) Country Run

If money and talent were not object, I would be a professional athlete. I go back and forth these days about whether that would mean tennis or running for me. As long as we are in fantasy world, why not both? 

Life as a professional athlete must be awesome. I imagine spending my entire day planning workouts, working out, documenting workouts, planning healthy meals, cooking healthy meals, documenting calorie intake, working out again, getting massages, stretching, strategizing with the coach, doing photo shoots for endorsements, working with the agent, and just being overall very very happy.

Elite runners run as much as 120 miles a week! How awesome is that?! To put in so many miles, I imagine I would have to run far far far out of the city . . . runs on lonely country roads. Only a car passing here and there . . . maybe a few tractors . . . horses occasionally . . . livestock . . . the farmer's dog . . . OK!

To live out this little fantasy, I decided to run a rural route on a recent trip to Illinois to visit family. I ran my mom's 6 mile easy biking route out on country roads through the corn and soybeans. 

One problem: at 8 a.m. it was nearly 96 degrees! And not a cloud in the sky.

Oh--and I was running into the wind the entire time somehow, even though I ran basically in a square. 

On the bright side, I definitely felt the solitude I imagine elite runners feel putting in the long miles. No one else was foolish enough to run in this heat! 

Before I went outside, I thought I would run at about a 7:15 minute pace. No problem, that was slower than I ran 13.1 last weekend (another RnR mention, as promised)! But as soon as I stepped outdoors, NOT POSSIBLE. I am not trained for the heat. I started off pretty fast, but I faded very quickly. 

I was definitely in the house of pain. Even doing that little groan on the exhale that every runner secretly does when no one else is around. Since I needed to take it slow just to FINISH the 6 miler, I did get the chance to take cool barn pictures! 

Red Barn and Corn

Gray Barn and Corn

Afterwards, I had a headache basically all day because I sweat so much and was not properly hydrated (nor did I take water with me, mistake!).

So what did I learn? Training in the heat is a whole different thing. Gotta drink more, slow down, and run earlier! Oh - and maybe be a professional runner is not awesome all the time.

LR#2
Kristen

Running Central Park

I get lost very easily, so when I am running in a new spot, I try to keep it simple (and carry my iPhone). The first time I ran Central Park, I stuck to the loop road that runs all the way from the south end of the park at 59th Street to 110th Street to the north. (Stay on the loop road by following the bike path. Bikes are not allowed on any other path in the park.) This long loop is 6 miles.

As I became more adventurous, I started adding loops to my loop road route. I discovered that there are a series of “cross town trails” (my term) that connect with the loop road, each of which makes a smaller loop. There are 7 smaller loops within the big loop. Plus there is a bridle trail that roughly parallels the loop road, most of the way. 

Map adapted from Central Park app for iPhone. This is a simplified map; there are many more side trails.

The southern-most cross town trail goes by the Carousel (1). 

The next loop goes around Sheep Meadow (2).

The Sheep Meadow on a gorgeous spring Sunday afternoon.

Then the next by Belvedere Castle and The Lake (3).

The Lake

Then around the Great Lawn (4).

Then the Reservoir (5). The Reservoir itself is loop of 1.58 miles. This is my favorite place to run in the park and is probably the most iconic run in NYC. From the northern edge of the Reservoir, there is an epic view of the NYC skyline.

Skyline from the Reservoir.

Then the North Meadow loop (6).

And finally the North Woods loop (7).

Wander freely, add loops, and you won't get lost!

Getting there: I usually find the main loop road by entering the park at 59th St. and 8th Ave. But you can find it from every single point of entrance in to the park.

LR#2
Kristen

Deep Sand Running

Coming off an injury this week--a bone bruise on my right foot, outer edge. I unexpectedly stepped into a hole running FAST at night on a dirt road during Ragnar. My last real run was April 21! I took nine days completely off--no cardio, no strength training. Only stretching. Doctor's advice.

Slowly ramped back up last week with a few stationary bike rides and the elliptical. It turns out that you CAN get a great workout from cardio activities other than running. TRUTH. I got my heart rate up over 160, believe it! Now it is not as satisfying as a good run. But it is an adequate substitute while on injury.

Finally, I was ready for the treadmill . . . I have never been so happy to treadmill as I was on Friday when I joyously ran 30 minutes and then had to peel myself off of the thing.

The foot felt good on the soft, safe treadmill. Still feeling a bit wary, I took to another soft surface for my weekend runs. Deep sand. Not the wet stuff. This is the deep, dry sand at the edge, edge, edge away from the water.

Deep sand running is a great transition from injury back to pavement. It is easier on the joints in some ways--soft surface, so less pounding. It is also IMPOSSIBLE to run fast or far. I usually lack the discipline to make myself run slow, and I can always talk myself into a 10 mile run when I set out for 5. Deep sand running is so hard . . . you won't be able to run even close to your warm-up pace. And I certainly wasn't even thinking about running extra miles! Still a short deep sand run takes a lot of effort and is therefore highly satisfying!

Saturday's scene was Coronado beach. I ran a 3.65 miler, which is the entire length of the beach (out and back) that is open to the public. Coronado is a great place for a beach run. The beach is wide and flat. Not to mention beautiful!

Coronado Beach, view of Point Loma

And historic!

Hotel Del Coronado

Sunday I went to Mission Beach for my second deep sand run. Another wide, flat beach. Ideal. Plus, the boardwalk is an option if the run gets too intense!

Mission Beach, view of Crystal Pier

I ran 4 miles on Mission Beach, but the beach goes on and on. Probably up to 8 miles as an out and back if you have it in you!

Coincidentally, I ran both of my deep sand runs at an average pace of 9:34, a pace far slower than even my warm-up or cool-down pace. And 4 miles is normally a very easy run for me. But in the deep sand, it takes a lot of effort to power those legs! My perceived effort level was comparable to that of a 7:00 pace, which is my 10K race pace.

And I am definitely feeling my deep sand runs in the little tiny balancing muscles in the feet and lower legs. And the quads got a nice burn from powering through all that sand!

Routes available on my Runkeeper page: Coronado, Mission Beach.

LR#2
Kristen