Tahoe Running

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A Runner’s Smoothie

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This is the first of several posts where I’ll share some of my favorite recipes, good for runners and non-runners alike. This recipe is a delicious, not-too-sweet smoothie that is good before or after a long run, or as a regular breakfast. Inspiration for the basic recipe came from the Pogo smoothie served at New Moon Natural Foods in Truckee, California. From there, I make a number of substitutions and additions, depending on my mood and what I have on hand. Don’t forget to freeze your produce (bananas, cranberries, beets) in advance. It’s also best if the almond milk is chilled.

Ingredients for a delicious, nutritious, chocolate banana almond smoothie.

Chocolate Banana Almond Smoothie

Ingredients:

1-1/2 cups unsweetened vanilla almond milk (best if cold)
2 to 4 TBSP almond butter
1 to 2 TBSP unsweetened cocoa powder
1-1/2 frozen bananas (cut bananas into quarters prior to freezing)

Optional additions:

1 scoop of protein powder
Large handful of raw greens (spinach, kale, etc…)
Small handful of frozen cranberries
1/2 frozen, cooked beet (cook and cut into quarters prior to freezing)
Adjust liquid to desired consistency
Sweeten with a squeeze of agave or honey if necessary

More variations:

Substitute rice, soy or cow’s milk for the almond milk
Substitute peanut butter for the almond butter
Omit cocoa powder

Instructions:

Add ingredients to heavy-duty blender in order listed or as instructed by manufacturer. Blend until smooth. I use a Blendtec Classic FourSide blender with the “Ice Cream” pre-set. Serves 1-2. The Blendtec FourSide jar can handle an increase in ingredients by about 25% for 2-3 servings.

Running Love & Stone’s Tires

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I love my semi-annual Stone’s Tires run. If you live in Truckee or North Lake Tahoe, you might have an idea of what I’m talking about. If not, let me explain…

Paved bike path in front of Stone’s Tires

 

Adequate snow tires are a necessity for living and driving in snow country. One way to achieve this is to run good mud and snow tires year-round. Another technique is to do the seasonal snow tire swap. This means installing snow tires every fall and taking them off again in the spring. And that’s where Stone Tires comes in.

The semi-annual trip to Stone’s Tires to have your tires swapped is a well-known North Tahoe tradition (click here to read a Moonshine Ink article from 2008). I suspect that most people either love it or really hate it, with not much in between. My family falls squarely in the in the “love it” column. Not only do we love the ritual experience, but we pretty much think that Bob Stone is the nicest and most trustworthy business person in Truckee and perhaps on this planet.

My husband likes the free Wi-Fi in the comfortable lobby and visiting with friends and neighbors that he’s more likely to see there than on our own street. Our kids love the popcorn machine, though they are rarely lucky enough to get to go, now that they are both in school full-time. As for me, it’s probably no surprise that I love just going for a run.

I carefully prepare my running pack so that nothing of value will be left in the car. When I arrive at Stone’s Tires, it is usually Bob Stone that greets me with a smile. He always apologizes for not remembering my name (though I don’t expect him to), gives an honest, if overly-conservative time estimate, and sends me on my merry run.

Some years the run is rainy and cold and lots of times it’s snowing. But this year it was sunny and 70 degrees on November 5. There are plenty of on- and off-road pavement runs right out the front door of Stone’s Tires. The paved bike path in front of the building leads goes through Pioneer Center with access to both the new Community Recreation Center and Downtown Truckee. Or, if you go north on the path, your run takes you through the Pine Forest neighborhood and past Alder Creek Middle school, where you can continue on to cross Highway 89 into Gray’s Crossing. (Click here for route ideas in Gray’s Crossing.)

 

Truckee River View from East River Street, November 5, 2012

 

This year my “Stone’s Tires run” took me through Downtown Truckee and onto the Truckee River Legacy Trail (click here for a full route description of the Truckee River Legacy Trail). To get Downtown, you head east on the bike path along Pioneer Trail Road for just a short bit. Watch carefully for the pavement to split right (south) before you get into the main part of Pioneer Center. The path goes south and crosses a parking lot after just a few yards. Continue on the path as it turns west then heads down a steep hill. Keep going downhill on pavement as the path dumps you onto a road, then follow Bridge Street south under Highway 80 and into Downtown Truckee. To get to the Truckee River Legacy Trail, continue south on Bridge Street through Downtown and across the railroad tracks. Take the first left onto East River Street. East River Street ends at a pedestrian bridge over the Truckee River to the Legacy Trail.

Where ever your run takes you, I hope you are one of the many that finds comfort and enjoyment in the Truckee tradition called Stone’s Tires.

Run Martis Creek Trail Loop

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Take in panoramic mountain views as you run on dirt trails around the Martis Creek Wildlife Area just south of the Truckee-Tahoe Airport. A 3.75-mile-loop meanders through and around this gorgeous meadow, with numerous bridges crossing Martis Creek.

Panoramic view of the Sierra Crest from the Martis Valley Trail

Best for:

  • Mostly flat dirt trail
  • Beautiful meadow and panoramic mountain views

But watch out for:

  • Full sun in the summer
  • Popular area – time your run accordingly

Getting there:

Take Highway 267 / Brockway Rd. south-southeast from Truckee. The trailhead parking is 1 mile south of the traffic signal at Truckee-Tahoe Airport Rd. You will first notice Martis Dam Rd. on the left (east) side of Highway 267. The dirt trailhead is on the right (west) side of Highway 267, at the brown sign for “Martis Creek Wildlife Area.” Drive down the dirt/gravel road through the open gate to the dirt parking area.

At the trailhead you will find a map kiosk, picnic table, and porta-potty. Additional maps are posted at almost every trail intersection.

Martis Creek as seen from “Frank’s Fish Bridge”

Route:

Click here for an interactive map and GPS data for the Martis Creek Trail Loop.

To run the loop in a clockwise direction, start out on the wider dirt trail that goes south beyond the kiosk, roughly parallel to Highway 267. The trail is generally easy to follow as it takes you over a number of bridges and raised boardwalks. Go right at every intersection and you will find yourself back at the trailhead 3.75 miles later. Keep a close eye for the final single track just before mile 3 – this trail takes you along Martis Creek back to the trailhead. If you happen to miss it, you will simply return back to the trailhead on the dirt road.

Alternately, you can run the loop counter-clockwise, starting from the singletrack the heads straight out, perpendicular to Highway 267. Keep left at all intersections.

Trail maps are posted at almost every intersection

Run Donner Lake Memorial Park

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Enjoy this quick 2.3 mile out-and-back trail run along Donner Lake when you just have a short time to get out. The new “Lakeshore Interpretive Trail” is about 1.15 miles of crushed granite trail along the east shore of Donner Lake in Donner Memorial Park.

Donner Lake outlet – view from the dam

Best for:

  • Quick run on a busy day
  • Super-close to Truckee
  • Completely flat and off-road

But watch out for:

  • Congestion during summer vacation periods

Getting there:

From Truckee, drive west on Donner Pass Rd. Continue past the Truckee schools and cross over Interstate 80. Go straight through the four-way stop light. Continue about 1/3 mile on Donner Pass Rd., past the official entrance to Donner Memorial State Park. Find head-in parking in the dirt on the left. Choose a parking spot here and walk west if necessary to an opening in the split rail fence (see photo above).

Trail entrance – less than 1/2 mile west of the four-way stop

Route:

Click here for an interactive map and GPS data for the Donner Lake Memorial Park Interpretive Trail.

From the trailhead, run on the wide dirt trail and stay left at both trail intersections until you reach the dam (short bridge). Cross the dam and find the crushed granite trail immediately to the right. Stay on this path (staying right) to its end, then turn around and come back the same way. There are a number of restrooms along the way and at the end of the trail.

If you have more time and energy to explore, you can run on road or trail through the Donner Memorial Campground – click here for a map of the Lakeshore Interpretive Trail. You can also do the 7-mile road run around Donner Lake – click here for route info to run around Donner Lake.

Race Report – Bizz Johnson Trail Marathon

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The Bizz Johnson Trail Marathon in Susanville, California, is a fabulous course that combines some of the best features of road and trail racing. This point-to-point gravity-fed marathon is run almost entirely on the Bizz Johnson rails-to-trails path, with the finish at the Hobo Camp picnic area. I consider this to be a local Tahoe race, as Susanville is just 2 hours north of Truckee. This report will cover the features of the race, then, for those who wish to read on, I will describe my day on the trail yesterday.

Self-portrait: Bizz Johnson Marathon finisher’s medal and bib from runner’s point of view

 

The race weekend includes a number of running events on the Bizz Johnson Trail. Distances include: 50k, Marathon, two separate Half Marathons, and a 10k. The Express Half Marathon, like the full Marathon and 50k, is a point-to-point gravity-fed course. This Express Half is the only event run on Saturday, and all other races are run on Sunday. The Sunday Half Marathon and 10k are both out-and-back courses (i.e. up-and-back-down). The 50k is a new addition this year, and will probably be one of the fastest 50k courses around.

The Express Half Marathon is a special race to me – it was my first race when I began running in 2008, and I have returned to the Bizz Johnson Trail with good results every year since. This is the first year that the full Marathon has fit my race schedule.

As I hinted above, the Bizz Johnson Trail runs like a road race. A former railroad bed, the trail is wide and smooth, with virtually no grades greater than 2%. There is one very short detour from the railroad bed where the course drops steeply downhill and back up. Each of the point-to-point courses starts with a relatively short up-and-back to get the distances to the finish just right at the common finish line. The full marathon is a USAT&F certified course and fast finishes can be used as Boston Qualifying (BQ) times.

The trail surface is so smooth that I usually run it in my road racing flats with absolutely no traction. (Although I would be cautious with this approach if the weather calls for wet or freezing conditions.) Much of the trail runs along the Susan River, and takes you over a couple of bridges and then through two spooky train tunnels toward the bottom of the course. The first tunnel is short and adequate sunlight flows in from the far end. The second tunnel is about 800 feet long and lit with lanterns – runners should remember to take off their sunglasses! The race website has excellent maps, course descriptions, and elevation profiles.

As with most trail races, the scenery is simply lovely. With the small field (about 200 in the full marathon), it can also be a little lonely. Spectators along the course are limited to a few motivated family members. Well-stocked aid stations are every three miles, so most runners will do well to carry some fluids with them. The good news is that there are infinite port-a-pines along the route!

My Race

Very happy to cross the finish line (better late than never!)

 

Despite a much slower time (4:01) than I was originally expecting, I still finished with a huge smile and managed to truly enjoy most of my day on the trail. In fact, it was a break-through race in terms of my relationship with marathon running.

I had a pacing plan that accounted for the slight uphill the first quarter of the course, then picking up for the 20-mile “downhill” section to finish with a BQ time of 3:45. Things did not go according to plan! I’m not sure exactly why I was unable to keep up the speed, but I could tell by about mile 12 that it wasn’t going to happen. After a couple of short walk breaks followed by good, but short-lived surges, I decided not to beat myself up.

And this is when I choose to change my relationship with 26.2. I have decided that I am a 4-hour marathon runner – sometimes a little faster (my PR is 3:53 at CIM last year) – sometimes a little slower. If I can’t run a BQ time on a fast downhill course in good weather conditions, then it is probably just not in the cards for me. I am done running marathons for time and pinning my enjoyment of the day to a finish time or place. When I think about my best (i.e. most enjoyable) long runs over the past year, it is not my marathon PR at CIM that comes to mind. Instead, I recall the day that I spent at the Vernonia Marathon with my husband and the wonderful company at the Tahoe Rim Trail (TRT) training run in June.

To that end, I must thank the “Irish cyclist” who kept me entertained on the trail yesterday. Early in the run I spotted his fast cadence and noticed he was wearing a bike jersey with “Ireland” printed across the back. I jokingly asked him if he was an Irish cyclist… turns out he is. Cathal and I ran together for various portions of the course until his calf seemed to get the better of him around mile 20. I truly appreciated the distraction.

At the finish with the “Irish Cyclist”

 

I also appreciate the gal in the pink tank top who gave some encouraging words as she passed me (I was walking) about a mile from the finish. Turns out that I’m at least still competitive enough to recognize when someone in my age group might pass me. I hustled along and ran to the finish.

Now I am looking forward to a few more great trail runs around Tahoe before the snow flies.

Tahoe Running Updates

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The Tahoe region is alive with running events this Fall! I have just updated my Tahoe Running Event Calendar with dozens of events for runners and athletes in and around Tahoe. I’ve listed some highlights below. As for me, I am training for the Bizz Johnson Marathon, where I hope to run a PR.

Lost Sierra Endurance Run

The Lost Sierra is a new 50k foot race is a new Fall race out of Graeagle, California – about an hour North of Truckee on Highway 89. The course summits two mountain peaks and skirts around alpine lakes before descending 4,000 feet back to Graeagle. As of this writing, registration is still available.

The producers of the famous Downieville Classic mountain bike race are hosting this event as a fundraiser for the Sierra Buttes Trail Stewardship programs and the Graeagle Fire Protection District. According to their website, “The Lost Sierra will follow the same successful model of the Downieville Classic; a high-quality race course, good food, tasty libations, live music and camping under the open Sierra sky.” There will also be a 14-mile short course.

The Lost Sierra race is sure to be a fine day in the rugged Plumas National Forest.

Thursday Group Run at Lululemon

The Truckee Running Club is now hosting a free, community run at 6:15pm on Thursdays in Downtown Truckee. The run will be between 3 and 5 miles at an easy pace and is open to all level of runners. The run starts at the Lululemon showroom in Truckee (click here for webiste). The showroom normally closes at 6pm, but should be open for purchases for the running group.

See the Truckee Running Club Yahoo Group page for more info about this and other activities, including Tuesday night speed workouts.

ChiRunning Workshops

New to Tahoe! I discovered ChiRunning a couple of years ago, and it has really transformed not only my running form, but my entire approach to the sport. ChiRunning helps you run injury-free by applying the principles of Tai Chi to running. We are fortunate that Reno-based instructor and ultrarunner Cheryl Lloyd is now conducting workshops in Tahoe!

Space is still available in Cheryl’s September 30, 2012, class at The Resort at Squaw Valley. It is a generous “half-day” class for only $135 (9:30am – 3:30pm). All of her classes include video analysis of your form. The cost is about the same as one visit to the physical therapist, but the benefits will last a lifetime of running!

Historical Haunted Tour

OK, Truckee’s Historical Haunted Tour is not a running event, but still lots of fun for runners and non-runners alike. This adults-only (21 and over) evening is a rollicking tour of Truckee’s seedy past. Enjoy brief historical re-enactments and possibly a naughty libation as you walk through Downtown Truckee in a guided group. Tours start at end at Truckee’s storied Moody’s restaurant. Get there early for a bite and to enjoy the scene before your tour.

The event is a fundraiser for the Truckee Donner Historical Society and the Trails & Vistas Art Hike. (Incidentally, another one of my favorite non-running events – check the Trails & Vistas website and save the date for next September.) In the meanwhile, buy your Historical Haunted Tour Tickets ASAP, as they always sell out early.

Click here to browse the full, updated calendar of running races and related events in Tahoe this Fall!

The Tahoe running scene is flourishing this Fall!