Running with Dad

At Thanksgiving last year, my dad and I ran my hometown’s 3mile turkey trot. This was my first race coming off a 6 month break due to sprained ankle, and my dad’s first race in 35 years – since college (he’s a hall of fame track and cross country runner at Richland Center High School)! The race was rough for both of us. I learned that my pre-sprain HM pace was my post-sprain 5K pace, and my dad’s calves really bothered him. We were a pitiful pair after the race. But we managed to have lots of fun anyway wearing our matching turkey belly shirts!

Since then, we’ve both continued to run consistently. My dad joined a running club, trained for a spring 5K, and crushed it! I continued to build back my fitness and in 2014 have new PRs in the 5K, 15K (2 PRs), 10 mile, and HM (2 PRs) races. Now Dad is training for a late summer 5K, and I’m running the AFC Half on August 17.

My running buddy and I were reunited the week after July 4th when my family visited me in San Diego. We did 4 runs together that week, and I got to show him some of my favorite places to run in San Diego.

Dad did his long run, and I ran a shakeout on July 5th (recovering from my July 4th 15K) on Harbor Island.

We also made Mom and Dad wear their yellow shirts to the zoo so we could spot them if they wandered off. 

Then the next day we ran easy together in the Presidio – which I thought would be a great spot to run because it was hot that day, and it is shady there. I failed to consider how hilly it is, especially for my dad who is used to the flat lands of Illinois!

But I made it up to him by skippering our sailboat around San Diego Harbor that afternoon.  

And by being tour guide through the trails of Torrey Pines State Park.

Meanwhile, at the beach, my nephew, Nilo, was keeping his parents entertained.

When we weren't running, we had Auntie Kristen and Grandpa duties.

Which included finding crabs in tide pools.

Digging pennies out of fountains and making numerous wishes for dragon toys.

Looking for fire trucks, garbage trucks, police cars, construction trucks, . . . 

And we shared these duties with Grandma and Nilo's mom and dad. They climbed on rocks.

Played in the splash park.

Went down slides.

And played at San Diego's most beautiful beaches!

Two Little Runners ~ Kristen

San Diego Rock N Roll Half Marathon

The start. Ryan Hall on very far left in orange.

Off to a slow start . . . My strategy was to run at 6:55 and see how I felt at the 10K split. And hopefully feel great and speed up after that. Mile 1 was according to plan. I was up pretty close to the front of Wave 1, so I didn’t have to waste much time weaving (6:56). Mile 2 had one of the few sustained hills, and I pressed my effort a little here. Only to be delayed by a crossing fire truck! (7:03). Mile 3 was perfectly flat, and I was in the groove (6:52). Mile 4 had a 47 foot climb – which shouldn’t have slowed me down as much as it did. I became aware of my legs this mile. They were not feeling fresh (7:06). (I noted to myself that I need to taper for longer than 7 days when running the faster paces I am training for now.)

The Meb miles . . . Then the plan went out the window. Meb Keflezighi was the 1:30 pacer, and the Meb group caught up with me in mile 5. I got swept into the Meb pack, and it was a blast. The crowds were cheering for Meb, and when there weren’t crowds around runners were asking Meb about his training and life. I felt inspired and decided I could hang with Meb (6:50). Mile 6 I was still in Meb-party mode (6:42). When I saw 6:42 display on my watch, I panicked and decided not to look at my watch any more. I was still determined to hang with the Meb pack. I felt good in mile 7 (6:48), but by mile 8, I had fallen behind into the Meb-chaser pack (6:49).

Losing focus . . . Then there was mile 9. I lost sight of the Meb pack, fell out of the Meb-chaser pack at a water station, and momentarily lost my inspiration. The mile was a net 50 feet downhill but I clocked my worst mile of the race. I had started looking at my watch again and did not like what I saw (7:07).

And regaining focus, briefly . . . Mile 10 was more downhill, which allowed me to pick myself back up (6:53). I took focus off of the letdown of losing the Meb pack (later, I found out they finished at 1:29) and focused on getting the 1:30:XX. I did some quick math, and it was going to be close. I honestly don’t know what happened in mile 11, another starting in '7' (7:03).

A big push for the 1:30:XX . . . Mile 12 was my fastest mile of the race and also the biggest downhill. I was making up time for those 7:XX miles (6:37). The last mile was slightly downhill, but felt like I was running uphill. I was trying to will myself into another 6:40 mile . . . but I didn’t have anything left (6:57).

The final stretch.

The elusive 1:30:XX . . . I crossed the finish in 1:31:24. Off by just 25 seconds! But still a 2 minute PR, and I’m really happy with my race. I would have loved crossing the finish line with the Meb pack. Or with a 1:30:XX. I’m just not quite there yet.

But I have come a long way in a pretty short time. My first race back after a 6 month break from spraining my ankle was a 3 mile Turkey Trot in November 2013, where my average pace was 6:50. By design, I didn’t run very many miles this training cycle (averaged 26.5 miles a week), as I needed to build a base and some durability.

But now, it’s on. Next time,  the 1:30:XX is mine!

Split	Time
1	06:56.0
2	07:03.9
3	06:52.8	5K	22:04	(7:07)
4	07:06.6
5	06:50.0
6	06:42.0	10K	43:26	(7:00)
7	06:48.7
8	06:49.1
9	07:07.7
10	06:53.8	10 mi	1:10:01	(7:00)
11	07:03.1
12	06:37.9
13	06:57.1
0.1	01:38.6	(6:00)
	1:31:24	(6:59)

Two Little Runners
Kristen

Navy’s Coronado Bay Bridge Run (4 miles)

This race starts on the Embarcadero by the Convention Center and goes over the Coronado Bridge, finishing over in Coronado’s Tidelands Park. It’s the only time the bridge is open to foot traffic all year. So it’s a must do for any San Diegan! (It would also be a fantastic destination race.) Over 10,000 people showed up to run (or walk) and raised money for wounded warriors and other worthy causes.

The race lends itself to a fun run, and I wanted to run this race as a fun run, but I just don’t have that in me. I raced it – but I didn’t race it too hard, after a pretty intense week of running. Plus one more intense week to go before I start tapering for the San Diego Rock N Roll Half Marathon on June 1.

This was a tough race from the start. Maybe it was my fatigued legs, but I struggled with the baby hills in the first mile (6:30). And then, the big climb up the bridge (complete with headwind)  was in mile 2 (7:30, no Garmin data on elevation on the bridge – shows a flat line). By the time I crested the bridge, I could barely be bothered to enjoy the 360 degree views of the Silver Strand, Pacific Ocean, San Diego Harbor, Coronado, and downtown. My legs were burning on the hill, and I felt pukey. So I coasted downhill on the bridge in mile 3 (6:42). (I could have pushed a lot harder here, but eh…) I was well recovered for the 4th mile, which was totally flat (6:13).

My average pace was 6:47 – which, on paper, is a bit troubling because I am going for 6:50-6:55 pace in my half. But I feel really positive about the 6:13 in the final mile. It felt almost effortless after several very tough miles that I recovered from pretty quickly.

This earned me 3rd place female overall, so I stayed to enjoy the post-race party and collect my rewards! I took advantage of a free massage, enjoyed the band, and collected a record amount of freebies, which thank god I had to munch on because I decided to spend the extra time to wait to take the free race ferry back to downtown.

Splits

1 – 6:30

2 – 7:30

3 – 6:42

7 – 6:13

27:07 (6:47)

3rd female of 2548 / 54th overall of 4840 runners (over 10,000 runners and walkers!)

Two Little Runners ~ Kristen

Xterra Black Mountain Trail Race 16k (April 13, 2014)

I was contemplating where to run on Sunday for a long run of between 10 and 13 miles. I decided to check out the local race calendars. A race sounded like much more fun than a lonely long run, and there is always a race going on this time of year.

I saw a 16k trail race by Xterra at Black Mountain in San Diego – the 6th race in a 7 race series throughout SoCal. The course was described as the flattest and fastest in this series, so I was in for promises of a spring trail run that wouldn’t totally destroy me . . . right.

Black Mountain

My strategy in trail races has generally been to run fast at the beginning to get ahead of slower runners before the trail narrows. Then when I can, I run fast – on flat, comfortable downhill, and non-technical surfaces.  I “recover” on uphills, steep downhills, and technical terrain (rocky, slippery, narrow, or otherwise scary). Trail races for me are like speed workouts, except the recoveries are on hills!

Looking at the elevation profile of the route and talking to runners before the race, I decided to employ the usual strategy, and it would be very important to start out fast because the trail narrowed quickly to single track for quite a long ways. Then I planned to run the early and middle miles as fast as the course permitted. I wasn’t planning on saving much for the late miles because the hills were so steep for so long. It wouldn’t matter how tired I was – those hills would bring the pain either way.

This is the elevation profile on the race website. Not too bad, right?

Actual elevation profile from my Garmin - no hill smoothing!

So I lined up near the front and got off to a very fast start. This first mile of the race was the best mile I’ve ever run. I got a good position before the trail narrowed to single track. It was downhill and rocky, but there was no slowing down given the train of runners behind me. I concentrated on foot placement, freaked out about my ankle a little bit (sprained about a year ago, finally healed about 6 months ago), and kept up with the runner in front of me so that no one tried to pass me. It was awesome!

In the second mile I realized that I was going to run much slower than I anticipated. Although the general trend of the first half of the course is downhill, there were a ton of steep up and downs not depicted on the race website's elevation profile – and I felt them for the first time in the second mile. Miles 2 and 3 were just under 7:00.

Miles 4 and 5 had a lot of rollers, but I kept a good pace. Both were just under 7:30.

Mile 6 was 9:44, which is explained by (1) water station (walked and stood to drink - never done that before!), (2) lots of very steep downhills where I had to apply the brakes, and (3) walking up a hill that was too steep to run. As I was hiking up it, my hand were almost hitting the ground it was such a steep slope! Legs were JELLO at the end of this mile. I couldn’t take downhills as fast after this because I lost control and stability on the big downhills in this mile.

Mile 7 had a creek crossing, which was a first for me. I stopped, and said, “Oh shit,” while the guys running around me just blasted right through . . . It had about 18 inches of water in it! It took me 3 or 4 steps to get across it. My shoes were so heavy after that! Decent mile at 7:30ish.

Mile 8 marked the start of the massive hill until the end of the race (9.66 miles by my watch). Mile 8 started at 250 feet, and we climbed to 720 feet by the end. Really really really steep from mile 9 to the end. I walked for a second time. The finish line was perched at the very top of this hill. I have never seen so many people walking in the last paces before the finish line. What a tough finish! My quads are complaining today!!

Is it over yet?

Splits (elevation loss (-) and elevation gain (+) in feet)

1 – 6:36 (-247/+5)

2 – 6:56 (-171/+81)

3 – 6:55 (-115)

4 – 7:27 (-65/+85)

5 – 7:25 (-133/+147)

6 – 9:44 (-136/+194)

7 – 7:29 (-187/+32)                                                                 

8 – 8:13 (+65)

9 – 10:02 (+263)

9.66 (16k) – 7:54 (10:30 pace) (+184)

TOTALS: 1:17:07 (8:03 pace) (-1059/+1055) – 4th female and 46th of 326 overall.

Two Little Runners

Kristen

Big Surf

When you live in a surf town, big surf is a big deal. Everyone was talking about the big surf all week - and luckily it continued into the weekend.

I substituted my Saturday run (giving the hip an extra day off) for a stroll along Sunset Cliffs to check out the waves.

These are 7-10 foot waves with occasional 12 footers.

And it was a perfect opportunity to wear my new Panama hat! Since the hat is the statement piece of the outfit, I kept the rest of the ensemble plain. Navy top, light blue skinnies, boat shoes.

I think it's pretty cute, and I got a lot of compliments on it. I think I'll get a lot of use out of it.

two little runners
Kristen

Did I really find a way to complain about January temps in the 70s? And the complaint is that it caused me to run too much. Yep.

I commented on Gracie’s “Obligatory ‘I went running in the cold’ Post” that it’s been so beautiful in San Diego. It is perhaps too cruel to even mention that for the last two weeks we’ve been experiencing June in January while the rest of the country is frozen in.

Or perhaps not.

It’s been gorgeous, gorgeous, gorgeous! January is absolutely the best month to run in San Diego. The sun is out, the skies are clear, but the temperatures are mild. Mid 50s in the mornings and low 70s at noon.

My mom texted me a weather report on Monday:  it was -45F in Illinois.

Conditions in Chicago

Meanwhile in San Diego, it was 75F.

Conditions in San Diego the same day (a view from the reading
room at our new central library).

130 degrees warmer . . . cRAzY!

Never-ending gorgeous days, however, have their own hazards! Having just come back from cold, snowy, icy Illinois for Christmas, I ran every single day the first week of January, resulting in a 49 mile week that included a 15K race – which I ran pretty hard.

Feel sorry for me?

Race week – 49 miles…oops!

12/29 (Sunday) – 13 mile long run on OB bike path and in Mission Bay. 8:30s and 8:00s at the end.

12/30 (Monday) – 6 mile easy run on treadmill. 8:30s mostly. +yoga

12/31 (Tuesday) – 6 mile easy run in Balboa Park + 6 short, steep hill sprints (about 40 steps). These left me sore for days. +yoga

1/1 (Wednesday) – 8.5 mile easy run on OB bike path and Presidio. Never saw another runner the entire time!

1/2 (Thursday) – 4 mile easy run on treadmill. Upper body/core. +yoga

1/3 (Friday) – 2 miles easy on treadmill as warm up to long yoga/stretching session.

1/4 (Saturday) – Resolution Run 15K. 9.4 miles at average pace of 7:08. 

two little runners
Kristen

Mission Trails 10K Recap

two little runners ~Kristen

The statute of limitations on this race recap is about to run. Race recaps must be posted (1) within 14 days of completing a race or (2) before the runner competes in another race, whichever is earlier. [Citation?] So I’m coming in with this race recap just under the limitations period because the Mission Trails 10K was 13 days ago, and I’m running the Carlsbad 5000 tomorrow!

This is my second year running this race. Both years I finished first female, but got second…due to race and bib switching. Last year, a registered 10K female switched to the 5K and therefore stole my number 1 spot on paper. This year, a male ran with a female 10K bib, giving shim the win on paper. But no problem. Using my powers of persuasion, I brought home the gold.

Alas, that is my only complaint. This is a great trail race. I love the course, and it starts at the civilized hour of 9 a.m.

Familiar with the course, I knew I had to go out fast. There is a huge rock pit/puddle within the first quarter mile. But there is a very skinny dirt path around it. So I went out with the lead pack at a brisk 5:30 pace, sneaked around the rock pit, and then slowed it down, finishing the first mile in 6:45.

The second mile is also tricky. There is a dry creek bed crossing that is entirely full of boulders. There is no path around them. It would be very easy to fall here. I used my hands to jump around them, and I concentrated on agility, good footwork, and fast feet.  I finished this mile in 7:33.  

The third mile has a smooth trail, but it is a steady incline. And I knew the big climbs laid ahead. I used this mile to gather my strength and put some energy in the bank. The tail end of this mile is the beginning of the hills. Finished it in 6:52.

The fourth and fifth miles of this course are brutal. There are 5 hills that are so steep that most runners are probably better off hiking them than running them. I tend to scamper up the hills pretty fast, but I always get passed on the down hills, which are as steep as the up hills on this course. If I went any faster, I would be in imminent danger of face plant. So I go slow, get passed. I finished the fourth mile in 9:07 and the fifth in 7:35. The total elevation gain is 495 feet, and the total loss is 477.

The sixth mile of the course is fast and flat. I passed a lot of runners during this mile, clocking in at 6:24.

I finished in 45:19 (7:18 average pace). Last year I finished in 46:10, so I am happy with almost a minute improvement, which is about 10 seconds per mile!  

I managed to entirely escape the race photographer this year,
so here's last year.

two little runners ~Kristen

Tacos make me nostalgic; therefore, I'll write about mountain lions (again).

For those who have been following along, I'm officially a temporary New Yorker. Penny and I are preparing for a trial that begins in New York on January 7. It's scheduled to run for approximately 4 weeks. So I've taken residence in TriBeCa for 42 days. In the middle of winter.

200 square feet of bliss.

It's been a difficult adjustment. It's cold all the time - every day I have to wear shoes WITH SOCKS, layers of clothing, and a HEAVY jacket. Luckily, this is not my first cold winter . . . I still have my winter coat from when I lived in St. Louis, circa 2002.

You know you are getting old when your
clothes reach the double digits in age. 

And after being in New York for a week, I am still half way on Pacific time. Being anywhere by 9 a.m. ET is a huge burden at the moment.

Then there is the mountain of work and extra long hours. And I caught a cold. Sniff, sniff.

But my attitude about New York improved approximately 30% today when I discovered an excellent Mexican restaurant mere footsteps from my hotel: Papatzul in SoHo.

I reluctantly parked myself at the bar, ordered a Negro Modela figuring the beer would be the only part of the meal I would enjoy. New York has a poor reputation for Mexican food, and I was certain there was no way SoHo Mexican food could live up to the Mexican at my beloved restaurants in San Diego (En Fuego, Las Olas, Rubios, Bull Taco, El Callejon to name a few).

To my utter shock and delight, Papatzul was awesome. These are skirt steak tacos with chorizo and fried pork skin. New Year's resolution to eat every thing on the menu?

So, with that long introduction, I'm feeling nostalgic and thought I would recap another trail run I did in the days just before leaving home.

Lake Poway Loop

On Christmas Eve day, I ran the trail around Lake Poway (trail map here). There is information about parking on the Lake Poway Recreation Area website. Basically, there is a huge parking lot at the trail head.

I recommend running the loop counter clockwise (turn right onto the trial from the trail head) because this part of the trail is very easy to follow, as the lake is in view at all times. On the back side of the loop (the first part you would get to if you took the trail clockwise), you leave the lake shore and do a bunch of switchbacks. It would be a confusing start.

The loop around the lake is about 3 miles. And there are a lot of hills! You can tell from the map that the Lake Poway loop connects to some other trails within the Blue Sky Ecological Reserve, if you are up for excursions.

This was a run that almost didn't happen because I saw THIS at the trail head:

THIS is a sculpture of a MOUNTAIN LION!

Also available at the trail head - pamphlets about coyotes, rattle snakes, and, of course, our friend the mountain lion! To summarize: Coyotes are no big deal to full grown humans. Rattle snakes probably won't kill you, even if they bite you. But best to go back the other way if you see one on a trail. Don't jump over them. Mountain lions . . . if you see one, you are f*cked. Cold comfort? They are around but are rarely seen. And "REMEMBER: MOUNTAIN LION ATTACKS ON HUMANS ARE RARE!" (emphasis in original)

Because it took me nearly 30 minutes to drive there, I summoned my courage and headed out on the trail.

In the first mile, the trail stays close to the lake, and there are some steep hills. Nothing too long though.

Round about mile 2, there is a picnic table that would be fun to hike to with a group of friends. It is near an interesting rock pile formation.

Mile 3 descends below the lake (there is a dam). And there are a bunch of switch backs and some hills again to take you back up lakeside.

For a mostly road runner like me, this is a good route for an easy run, provided you take it easy on the hills. The trail is soft and footing just difficult enough to keep you in your easy pace zone. There were a lot of people on the trail, and since the trail stays close to the shore of the lake, I never felt like I was being stalked by a mountain lion. I would run this route alone again for sure. (Don't tell the mountain lions.)

two little runners
Kristen

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