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Lake Tahoe Ironman Run Course – Profile & Preview

April 5, 2013 by Helen 2 Comments

The run course for the Inaugural Lake Tahoe Ironman has reportedly been changed to two laps of out-and-back from Squaw Valley to Tahoe City along the Truckee River bike path. According to information on local triathlete Bruce Aldrich’s website, “The change was made due to major, multi-year, construction project on the original course. This project was not anticipated when the original course was designed and announced.”

While it is undeniable a bummer to have a two-lap course, the good news is that this is still a beautiful and relatively flat course. Also, you will be able to preview the entire course by running only a quarter of the distance (6.1 miles) if you have a shuttle available. It looks like the course is almost completely off-road – which is great – but there could certainly be some crowding on the 8-foot wide bike path. Incidentally, there is a narrow dirt shoulder for about half of the course, but it is not particularly smooth or level.

View of Squaw Valley from the Lake Tahoe Ironman run course.
View of Squaw Valley from the Lake Tahoe Ironman run course.

The course will start up in Squaw Valley, cruise down the bike path to Highway 89, then follow the Truckee river most of the way to Tahoe City before turning around to complete the first lap. Athletes will then turn around and do it all over again.

I ran the out-and-back earlier this week on Tuesday, April 2, 2013. At that time, there was only a small (~1/4 mile) section of snow pack on the path behind the Squaw Valley fire station. The bike path along Highway 89 has been plowed and is completely clear of snow, though it is a bit dirty and not yet “officially open.”

Lake Tahoe Ironman Run – Route Notes

Click here for interactive map, GPS track, and elevation profile. (Elevation profile also picture below.)

Click here for a video preview on Bruce Aldrich’s website, IM Tahoe Live.

Click here for a detailed route description and more photos (does not include section from Squaw Valley down to Hwy 89).

I don’t have first-hand knowledge of the course route, but I can provide some insight into the existing bike path network. Leaving downhill from Squaw Valley (see driving directions and parking notes below), the bike path is easily found on the right hand side of the road, just after the green “Squaw Valley Meadows” sign.

The paved, off-road path gently descends alongside Squaw Valley Rd., and at mile 1.5, it crosses the Squaw Creek Rd. to continue descending. This section goes behind the Squaw Valley fire station, soccer field and park, and pops out at Highway 89 at the bottom of Squaw Valley Rd. at mile 2. From here, the path resumes on the opposite (east) side of 89. Paved path continues for 5 miles to Tahoe City, though the turn around will, of course, be a bit sooner than Tahoe City to make the appropriate mileage for 26.2 divided by 4.

Lake Tahoe Ironman Run – Elevation Profile

By popular request, below is the elevation profile of the bike path from Squaw Valley, down to Highway 89, then onto Tahoe City. This accounts for one quarter of the course – the “out” portion of the two-lap out-and-back course.

Elevation profile for the Lake Tahoe Ironman Run Course - first "out" portion only.
Elevation profile for the Lake Tahoe Ironman Run Course, first “out” portion only (click to view larger).

Getting there:

Ample free parking is available at the Village at Squaw Valley.

From Truckee: Drive south on Highway 89 from Truckee for 10 miles. Turn right at the light onto Squaw Valley Rd. Continue up Squaw Valley Rd. until you reach the end (about 2 miles). Turn left into the huge Squaw Valley lot.

From Tahoe City: Drive north on Highway 89 from Tahoe City for 5 miles. Turn left at the light onto Squaw Valley Rd. Continue up Squaw Valley Rd. until you reach the end (about 2 miles). Turn left into the huge Squaw Valley lot.

Gifts for Runners

April 2, 2013 by Helen 2 Comments

Spring is birthday season at our house… I have been thinking about several great gifts for runners that most any runner would love to receive. Running websites often publish these kinds of lists around the holidays. The problem is that running gear selection, from hydration systems to hats, can be intensely personal. Then there are also problems with sizes, fit and style.

With these issues in mind, here are a few gift ideas that should work for even the most particular of runners.

Inspire.

There are thousands of books about running. Here are a few to teach and inspire:

Born to Run, by Christopher McDougall: Chances are good that your runner has already read this “new classic.” If not, then it’s about time!

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running, by Danny Dreyer: Who doesn’t want to keep running for another 40 birthdays?!? Introduce your friends to the practice of ChiRunning, and they may be so lucky.

Tahoe Rim Trail: The Official Guide for Hikers, Mountain Bikers and Equestrians, by Tim Hauserman: Inspire your runner to hit the trail with a guide book for the Tahoe Rim Trail or trails in your area.

Light the Way.

A headlight or flashlight is an excellent gift for the avid runner. While I rarely run in the dark, I do carry a flashlight whenever I hit the trail. My favorites are the small-but-spectacularly-bright LED flashlights by FOURSEVENS.

The Quark Pro QPL fits in the palm of your hand and delivers more than 200 lumens!
The Quark Pro QPL fits in the palm of your hand and delivers more than 200 lumens!

I usually carry the Quark Tactical QT2L-X, but just ordered an even smaller unit (Quark Pro QPL) that will double as a headlamp. At 300 lumens, it can temporarily blind an attacker at close range. Be sure to read the specifications carefully before you order, as the brighter lights require specialty batteries.

The serious ultrarunner in your life will appreciate the Black Diamond Icon Headlamp. This bulkier unit will light up the trail with 200 lumens using four AA batteries. For a less expensive option that is very light and still quite useful, consider the Petzl Zipka Plus 2 Headlamp. We also use these as nightlights when we travel with the kids.

Give them Swag.

Have some fun creating a personalized swag bag. Find a small reusable bag (perhaps a small paper handle bag) and fill it with fun runner goodies. Ideas include:

  • Runner’s fuel ~ fun gel flavors, jelly beans and post-run treats
  • Gift cards ~ just enough for a pre-run latte or a post-run smoothie
  • Safety items ~ a whistle or an emergency blanket
  • Get creative!

Keep them Clean.

Keep dirt outa running shoes with Dirty Girl Gaiters
Keep dirt outa running shoes with Dirty Girl Gaiters

Trail shoe gaiters will keep the dirt and rocks from slipping into your trail runner’s shoes. Dirty Girl Gaiters are not just for girls! You will need to know your runner’s approximate shoe size. You will also want to pick a print that he or she will like – there are lots of crazy (and just a few tame) prints to choose from. Click here to see the Dirt Girl Gaiters products.

Let them Brag.

Know somebody with a drawer full of medals and wrinkled ribbons? Get those accomplishments out of the closet with a stainless steel medal display! Allied Medal Displays makes a variety of stock and custom medal hangers.

More Ideas.

I like this runner’s gift guide at Active.com. Good suggestions there include: a gift certificate for a Road ID, running jewelry, and a spa or massage gift certificate.

 

Flourless Chocolate Cake

March 24, 2013 by Helen Leave a Comment

This gluten-free flourless chocolate cake is a great post-run treat! It freezes beautifully, so wrap a few pieces for after your next marathon or long training run.

Gluten-free flourless chocolate cake with an easy powdered sugar decoration
Gluten-free flourless chocolate cake with an easy powdered sugar decoration

You will need the following equipment:

10-inch springform pan
Parchment paper
Double Boiler
Sifter (optional)
Dusting spoon (optional)

Be sure you have the right tools for the job, including a springform pan, parchment paper, and a double broiler.
Be sure you have the right tools for the job, including a springform pan, parchment paper, and a double boiler.

Ingredients:

8 ounces bittersweet (not unsweetened) chocolate
1/2 pound (2 sticks) unsalted butter, plus additional for the pan
1 1/2 cups sugar
6 large eggs
1 cup unsweetened cocoa powder, plus additional for dusting
Powdered sugar for dusting (optional)
Chocolate syrup (optional)

Instructions:

Preheat the oven to 350 degrees F (use convection on a “bake” or “low” setting if available). Trace and cut a piece of parchment paper to fit in the bottom of the springform pan. Butter the entire pan. Place the parchment circle in the bottom of the pan, then butter the paper.

Melt the bittersweet chocolate and the butter in a double boiler over barely simmering water, stirring until smooth. Remove top of double boiler from the hot water. Whisk in the sugar. Add eggs, one at a time, whisking well after each addition. Sift (optional, but preferred) cocoa powder over chocolate mixture and whisk until just combined.

Pour batter into the prepared pan. Bake in the middle of the oven until the top has formed a thin crust and a toothpick inserted in the center comes out with moist crumbs adhering, about 35 minutes. Cool cake in the pan on a rack for 10 minutes, then remove side of pan. Invert cake onto a plate and then reinvert onto a rack.

Use chocolate syrup to help “adhere” the cake to the serving plate. Drizzle cake conservatively with chocolate syrup, if desired. Use a dusting spoon to sprinkle with cocoa powder and/or powdered sugar, if desired.

The cake is wonderful warm, but can also be made up to three days in advance and kept tightly covered at room temperature.

A word about the ingredients:

This is a simple cake where the quality of the ingredients is paramount. Select high-quality chocolate, such as Ghirardelli or Dagoba, which are also good gluten-free chocolate choices. Use the best unsalted butter ~ organic really does taste better. You will also taste the difference if you use eggs from cage-free hens.

If the cake needs to be strictly gluten-free, then be sure to check that all chocolate ingredients are manufactured in gluten-free facilities.

Brief Training Update

March 7, 2013 by Helen 2 Comments

I’ve really ramped up training for the Gold Rush 100k, with big increases in my mileage this week and gradual bumps up in my weekend long runs. As such, I have virtually no time to write the many blog posts that are formulating in my head. Today I just want to briefly share a sentiment regarding training and accomplishment.

Finishing a marathon or ultramarathon is an excellent accomplishment, and we are rewarded with a great feeling of satisfaction at the finish line. However, for most of us, 90% of the work happens in training. Today I managed to run 5 miles on a treadmill while snow continues to fall for the third day straight.

I strive for each run to be a quality workout – to have a purpose. Sometimes this is difficult to achieve when you are squeezing it in during the only hour you have available that day. Today’s run had two purposes: to add mid-week miles to my legs and to prepare myself mentally for running when it barely seems possible.

As I finished a mere 50 minutes on the treadmill today, I felt as accomplished as finishing a marathon. I smiled to myself and thought, “You race like you train.”

Race Report – Tahoe Rim Tour Skate Ski

January 28, 2013 by Helen 6 Comments

The Tahoe Rim Tour is a unique race in that it offers separate divisions for snowshoe running, classic nordic skiing (striding), and freestyle skiing (skating). Classic skiers start early in order to enjoy tracks undisturbed by other users. Skaters and snowshoe runners start together 30 minutes later.

I have skied this race twice before in the classic division, but this year I chose to “cheat” and enter in the skate division. When I did pass a classic skier or snowshoer, I was almost giddy with delight at my decision to skate the course. I had so much fun that it’s unlikely that I’ll do it on classic skis again!

Another start of the race start - I'm sorry - to get the best views you'll have to ski it yourself next year!
Another race start photo – to get the best views you’ll have to ski or run it yourself next year!

 

The point-to-point course starts on the trails of the Tahoe XC center, though parking and the race start are at North Tahoe High School. Racers climb through Tahoe Cross Country and up the Fiberboard Freeway along The Great Ski Race route. After the aid station at Starratt Pass (a.k.a. the soup station), the course heads east along the Tahoe Rim and finally into the Northstar Cross Country Center. (Both ski areas generously donate their services, as this race is a fundraiser for Far West Nordic Junior programs.)

At Northstar, snowshoe runners complete a 21 kilometer tour (a half marathon), while skiers make an additional loop to total almost 26 kilometers. Click here for my GPS tracks of the Tahoe Rim Tour (ski) course. From the Northstar Cross Country Center, racers can take the gondola down to the village or ski down the alpine run. Shuttle buses take skiers back to their cars in Tahoe City.

All things considered, I prefer this event to The Great Ski Race, primarily because I like the course better. The descent from Starratt Pass into Northstar is much calmer and the snow conditions are invariably better than The Great Ski Race’s descent all the way into Truckee. I also appreciate the Tahoe Rim Tour’s smaller field and separate racing divisions and starts.

After racing and blogging about it three weekends in a row, I have come to realize that all of our local Tahoe nordic race courses are beautiful. It is almost redundant to state that a Tahoe race is beautiful, but each has its own special brand of beauty. For the Tahoe Rim Tour, the 850-foot descent through the forest is a wonderful time to take a heard-earned breather and enjoy your surroundings.

For more information about the race, I recommend that you view the Tahoe Rim Tour web page, where you can scroll down for detailed course information and maps.

My Race Recap

I originally wasn’t sure if I would make it this race. With the memorial run on Saturday, and a wedding on Sunday afternoon, the weekend was already pretty full. However, it looked like I might have a conflict for The Great Ski Race this year, so I wanted to be sure to make it up Starratt Pass at least once this year.

Deciding to skate instead of stride simplified matters. In the past, worrying about my kick wax has caused me tremendous race-day stress. Skating also helped assure that I would make it to the wedding on time. I rode to Tahoe City with ski pal Jody and her daughter, who would skate the Tour together.

I had waxed my skate skis on Friday night (two days before the race). After hitting it too cold for the last race, I decided to go on the warm side for the Tour. I’ve had a number of people tell me this year, “If you’re going to miss the wax, it’s better to be too cold.” This may be true, but it’s better not too miss it in the first place. I was lucky and my wax seemed spot on. I tended to pull ahead of the other skiers on the (few) flats and descents.

I was more relaxed at the race start than I have been in a while, owing to a couple of different factors. First, all the “hard core” racers had left for the classic ski division 30 minutes earlier – as this race has a special emphasis on classic skiing. Second, after a 15-mile trail run the day before, I didn’t exactly expect to set any time records. Finally, though the start corral is plenty wide, the course has a narrow turn to the right and there was a bit of congestion for the first kilometer or so. I didn’t mind this – it’s actually nice to have the pace slowed a bit before an hour of hard climbing.

And climb we did. The big climb starts at about 8km, where the course climbs 900 feet over 6km. I could feel a small train of skiers behind me, and kept wondering when someone would pass – I felt a little bit of pressure to set the pace. I finally let the gal behind me know that she was welcome to go ahead anytime, when she asked my name and told me that our mutual friend had instructed her to try to keep up with me! I realized she was just hanging on and relaxed the pace as well as my mood.

We hit a rare bit of congestion about a kilometer from the top: a tired skate skier ahead, a classic skier on the right and two snowshoe runners on the left. I verbally encouraged everyone behind me to slow down for a minute, as I certainly didn’t want to get tangled in the young skater’s poles. After that point I had the trails to myself for the rest of the race.

The long descent to Northstar is fairly straight and smooth sailing. Here I was so happy to be skating and felt a comfort and confidence that I haven’t felt on the more technical descents in the last two ski races. In short, it was pure bliss. Then the bubble burst as there are a couple of climbs on the Northstar trails before the final switchbacked descent to the finish.

I finished strong with a smile and had to be on my merry way before the awards and raffle. Thanks to my awesome hubby for kid and transportation support! It was refreshing to leave without thinking about my placement, but I am always sad to miss the raffle. Official timing and lunch continues until 1:30 pm, so this is a great course for skiers and snowshoe runners of many abilities to enjoy a beautiful, challenging point-to-point tour. Whether you are looking to train for The Great Ski Race, or just a quieter alternative, I highly recommend the Tahoe Rim Tour.

 

Jody and Megan - all smiles at the Tahoe Rim Tour start
Jody and Megan – all smiles at the Tahoe Rim Tour start

 

Event Report – Robert & Linda Mathis Memorial Run

January 28, 2013 by Helen 2 Comments

I finally addressed my need to run on dirt by joining the Robert & Linda Mathis Memorial Group Run in Auburn, California, on Saturday. It was my first time on dirt in almost two  months, and also my first time running in Auburn. Is that not crazy? The “Endurance Capital of the World” is just over an hour’s drive away, and I was a complete virgin before this weekend!

The American River
The American River

 

The run is a casual gathering in memory of Robert and Linda Mathis, runners and race directors who were tragically killed by a DUI driver on December 30, 2011. It is a 15-mile out-and-back trail run from the Auburn Overlook to Cool. The course takes runners along the American River to No Hands Bridge, onto the Western States Trail, then to the firehouse in Cool. The trail was nicely marked with ribbons and supported with aid stations at the bridge and at the turn-around in Cool. Click here to see my GPS tracks for the run.

The event included a potluck lunch and a raffle with some really great running prizes. Donations were also accepted in support of the memorial foundation. Click here for The Robert and Linda Mathis Foundation facebook page.

I could not have asked for a better first-time Auburn experience. The trails were a bit muddy in spots, but surely better than trail conditions than on the Reno side of the Sierras. When we reached the aid station at No Hands Bridge, I took a moment to enjoy the scenery and was treated to views of a pair of river otters resting far below on the shore.

As always, the best part of the day was the camaraderie and friendly nature of the group. I enjoyed a nice drive down with Truckee running vets Gretchen and JP. Then, on the trail, I tagged along with Reno Running and Fitness partner Roland. It turns out that Roland is also running the inaugural Gold Rush 100k in May. Along the way, we stopped to say hi to three other runners also “going for the Gold” this Spring.

It was a fine day all around and I hope to make the “reverse commute” out of the snow a slightly more frequent occurrence.

[Update 1/29/13: Also read Gretchen’s more complete write-up on her blog.]

 

Truckee friends JP and Gretchen, smiley and goofy as always!
Truckee friends JP and Gretchen, smiley and goofy as always!

 

 

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