Tahoe Running

Sharing the beauty of running Lake Tahoe & Truckee, California

Tips

Marathon Checklist

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I do love a good list! This marathon checklist is dedicated to my husband, Javier, who is running his first full marathon in San Francisco this weekend. This post contains three lists: what to pack for the marathon, a checklist for the night before the marathon, and a checklist for race morning.

Javier likes to use the term marathon to describe “any long or arduous task.” For example, upon returning from a particularly difficult work travel week, he might say: “Man, I’m exhausted… that was a marathon of meetings.” You can imagine how this could be fairly annoying to someone who actually runs marathons. I have informed that he is not entitled to use the word marathon in this fashion until he has, well, run a damn marathon!

Javier & me before the start of his first half marathon in Vernonia, Oregon.
Javier & me before the start of his first half marathon in Vernonia, Oregon (April 2012).

 

In less than 48 hours, I dare say he will be entitled to annoy me with abuse of the word marathon anytime he likes. Here’s to you, sweetie!

Packing List

  • Tea or coffee & mug
  • Any other special food you want
  • Sportlegs or pre-race supplement
  • Sleep aid and any medications you need
  • Lubricant (Body Glide, etc…)
  • Sunglasses
  • Sunscreen
  • Cap
  • Race clothes (preferably clean)
  • Warm-up clothes (to dispose of or leave in drop-bag)
  • Gloves & hat (for warm-up, if applicable)
  • Socks (preferably new)
  • Race shoes
  • Golden safety pins
  • Drop bag (plastic or otherwise – a small backpack can be nice)
  • Hydration system (pack, belt, bottle, etc…)
  • Fuel
  • Electrolytes
  • Phone
  • Snack-size plastic bag for ID, credit card & cash
  • Tunes & headphones
  • Post-race clothes
  • Post-race food & recovery items
  • 2XU compression tights
  • Traumeel
  • Foam roller (or other massage items)

Evening Checklist

  • Bib & chip – Write your name and emergency info on the back of your bib. Pin your bib to your race shirt. Use lucky golden safety pins if you have them! Secure timing chip to shoe if necessary.
  • Drop bag – warm and fresh clothes, special food or recovery fuel. This is especially important if you will be on a bus or otherwise have a commute back to your lodging.
  • Relax and/or get psyched by reviewing the race course and double-check your morning schedule.
  • Set alarm(s) – On your phone, on the hotel clock, and/or call for a wake-up call.
  • Take a sleep aid – only if this is something you have practiced and know how you will react.
  • By the way, you should have clipped your toe nails earlier in the week. It’s a shame if you didn’t, but try to avoid doing it the night before the race.

Morning Checklist

  • Eat breakfast / drink coffee or tea – whatever your personal plan calls for.
  • Apply sunscreen – obviously not applicable to SF Marathon!
  • Lubricate – use Body Glide or your lubricant of choice.
  • Sunglasses & cap – it’s easy to forget these items when leaving a hotel room in the dark.
  • GPS watch – and heart rate monitor, or any other such gadgets.
  • Extra clothes layer – this may be disposable clothes to leave at the start OR clothes you want to keep that you put in your drop-bag for safe keeping and pick-up after the race.
  • Prep pack:
    • Water
    • Electrolytes
    • Fuel
    • Phone – turn off or put it in a mode where it will not disturb you
    • Runner’s wallet – ID, credit card & cash
    • Tunes & headphones
  • Drop bag – you prepared this night before
  • Take Sportlegs or other pre-race supplement
Race clothes & drop bag ready the night before (yes, that's my drop bag)
Race clothes & drop bag ready the night before (yes, that’s my drop bag)

 

Trail Run Packing List

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What to take with you on a trail run.

Your trail running pack should include everything you need for your run plus some things that hopefully you won’t need. When I started trail running, I searched the Internet for advice on what to take. I couldn’t find a list specific to trail running, but I found some hiking advice that got me started. My current list strikes a balance between practicality for running and emergency safety.

I have thought about what it might be like to be injured on the trail or get lost enough to unexpectedly spend an evening or even all night in the forest. I carry a couple of basic emergency items such as a headlamp, knife, and a windbreaker – all very miniature. It’s tempting to ditch the windbreaker on a beautiful Tahoe day, but I know that the most beautiful day in the mountains generally ends up with a pretty cold night.

Preparing my pack for a long trail run

I carry a few other items that are seldom used, but it sure is nice to have them when needed. These things include bandaids, wet wipes, and a little stash of toilet paper in a plastic baggie. (The baggie is so that you can pack it out.)

Plastic baggies are wildly useful – to protect your stuff against not only rain, but also sweat, accidental spills, and oozing gel. The snack-size zip bags are my favorite. They are useful for: use as a running wallet, cell phone protection, gel packets (full and sticky empties), and map protection. Put everything that you don’t plan on using (i.e. your emergency items) in a quart-size zip bag. This will keep them organized and dry.

I use a Nathan hydration vest, so I like to consider which items I’ll need accessible during the run and put the rest in the back. I can carry everything I need for a 4-5 hour run, including water, depending on the heat. Five hours is about the longest unsupported run that I’ve done, so that is the limit of my experience here. I do omit some items when I head out on shorter trail runs where I’m very familiar with the route.

Essential Items

  • Phone (in baggie if necessary)
  • Full water bladder
  • Food for during run
  • Food for picnic stop
  • Electrolyte capsules
  • Lip balm
  • Trail maps (in baggie)
  • Handkerchief?

Running “Wallet”

  • ID
  • $20 cash
  • Credit card

In Case of Emergency

  • Light shell / windbreaker [Update 3/25/2013] Or mylar emergency blanket
  • Headlamp / flashlight
  • Knife
  • [Update 3/25/2013] Emergency fire starter with built-in whistle

First aid items

  • Benadryl
  • Bandaids
  • Wet wipes
  • TP in baggie
Sure glad I had wet wipes and bandaids in my pack this day!

Morning Checklist

I keep a morning checklist alongside my packing list. I use this mainly on race day – it’s pretty easy to forget your sunglasses at O’Dark-Thirty on race morning.

  • Apply sunscreen
  • Use bug spray if necessary
  • Lubricate skin as necessary
  • Don’t forget sunglasses!!
  • Running cap
  • GPS watch
  • Heart rate monitor?
  • Road ID (if you don’t have one, order your own Road ID here)

Post-run Necessities

Also consider loading up the car with these post-run necessities. You’ll especially need these if you have a car shuttle or longer drive home. If you are doing a car shuttle, don’t forget to put these items in the shuttle vehicle that will be at the end of your run.

  • Recovery food
  • Water (preferably kept cold)
  • Calcium+magnesium supplement
  • Dry clothes
  • Flip-flops or other footwear

Other Thoughts

If you have a GPS watch, learn how to use it. Many can give you a wealth of information beyond pace and distance, including compass direction and even arrows pointing you back to your starting point. Ditto for your smart phone. If you carry an iPhone, get this great app called GPS Kit and learn how to use it. The app allows you to pre-load terrain so that you can access map data even when you are out of signal range. Just be careful not to rely solely on devices that can run out of battery. Always carry printed maps if you are not completely familiar with your route.

I hope this article helps you start a trail run packing list of your own. What do you carry that’s not on my list? Or is my list way overkill for your tastes? Please leave a reply below!

Finding Inspiration on Every Run

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Yesterday I ran 18 miles on the road in Truckee along a decidedly un-inspiring route. I had hoped to run Wednesday, but a very wet snow storm blew all morning. Happily, the storm passed, the roads were plowed, and the sun peeked through. It left me thinking about the different ways that I choose to enjoy the hours that I spend running on the road before the trails in Tahoe become widely available.

Gray's Crossing
A lone house along Henness Rd. in Truckee's Gray's Crossing neighborhood. A practical place for Winter or Spring road runs.

Gratitude is one of my best tools for finding running inspiration. Yesterday I was thankful that the weather cooperated and that I was able to find some flexibility in my schedule this week. What good fortune I have to live in a place where I can skate ski on Tuesday, run barefoot indoors on Wednesday, then go for a long run outdoors on Thursday – all within a five-mile radius of home! I was also grateful for the plowed roads and sun-exposed bike paths.

My run started near downtown Truckee at the Community Recreation Center, where you can park for free, use the restroom, and fill your water bottle before heading out. The neighborhoods around the Rec Center have proved excellent for Winter and Spring road running in Truckee. Gray’s Crossing has very few homes and even fewer full-time residents. Further down the hill, Old Greenwood is a bit more built-out, but just as sparsely populated. I sometimes like to add some mileage by passing through Pioneer Center. The paved path doesn’t have 100% sun exposure, but you can easily hop on the road where necessary. (I also enjoy a run in Pioneer Center when I go to Stone’s Tires for that time-honored Tahoe ritual of changing out the snow tires.)

Truckee Road Run Map
Here, there and everywhere... 18-mile road run starting at the Truckee Community Recreation Center.

Another source of running inspiration comes from tiny elements of surprise and adventure. Gray’s Crossing is good for only about 6 miles of running on the road or paved paths with minimal elevation gain (by Tahoe standards) and light traffic. I was not looking forward to 2 to 3 laps around the same neighborhood, so it was with delight that I found the bike path down to Old Greenwood to be free of snow. I wonder if maybe it is regularly plowed, as it was completely clear, even in the tunnel under the freeway. You can find this path off Hennessy Rd, behind the apartment homes just east of the Rec Center. (Click here to see the actual route from my GPS watch.)

The path continues a short distance east-northeast along I-80 until it dips down under the freeway and into the Old Greenwood neighborhood. I don’t know the neighborhood well, so I enjoy the sense of adventure of running around on the roads with only a general heading in mind. I continue down the hill until I eventually get to the Overland Trail exit from I-80. Then a hiccup… the bike path to return to Gray’s Crossing is 6″ deep with mushy snow. I poked around for a little bit until I decide that turning around would be more pleasant and so I returned up the gentle hill the way I came. Slightly annoyed about having to turn around, I turned my attitude around by thinking about the purpose of this training run.

Next month we are going to Oregon for my Grandfather’s 100th birthday. He raised his family in the rural town of Vernonia, Oregon, about an hour outside of Portland. I have many fond (if rainy) memories of tromping through the forest which was my father’s childhood home in Vernonia. So when I found out that the Vernonia Marathon will be run the day after the big party, I was immediately compelled to add it to my event schedule. Understanding that this run is getting me in shape to enjoy 26.2 miles through the beautiful Oregon rain forest was plenty of inspiration to keep going.

Finally, I look at every step is an opportunity to practice my ChiRunning and to increase awareness of my specific body mechanics. Over the course of 3+ hours, that adds up to over 34,000 steps! I have been working on some alignment issues with the fabulous Jen Fluharty of Full Circle Movement, and the long run really gave me a chance to make some mind-muscle connections.

The next time you are out on a less-than-exciting training run, I hope that you’ll be able to draw inspiration from somewhere that can help turn the mundane into meaningful.

Tahoe Snowshoe Running

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Yesterday I ran on snowshoes at Tahoe Donner Cross Country Center. As an avid (fanatic?) cross-country skier, I recall my first time on snowshoes at the cross-country center. It was seven years ago with a baby on my back, slowly hiking along with a non-skier Mom. After covering a very short distance over a very long time, I remember thinking, “Why on Earth would anyone snowshoe here when they could be skiing?”

Dion racing snowshoes with quick-fit binding - fast and light for snowshoe running on hard-pack snow.

Last year I learned the surprising answer to that question: “Because running is fun and skiing every single day may not be ideal for your body.” Here are some ideas for getting you started with snowshoe running in Tahoe and beyond.

First and foremost, you need snowshoes designed for running. The massive boats that we use for trudging deep Tahoe snow around the house are difficult to walk in, let alone run. This snowshoe review article in Runner’s World, though a bit dated, will give you an idea of what’s available. I use Dion Snowshoes (racing frames), which are fast and light. The flip side is that they offer so little flotation that they are only usable on fairly hard-packed snow.

Once you’re geared up with snowshoes, take stock of your winter clothing. It’s easy for me – I simply wear my cross-country ski garb. With typical Tahoe weather, you’re more likely to overdress than underdress, so think in light layers. I wear my regular trail running shoes (currently New Balance 101s) and my feet are certainly wet by the end of the run. It is not a problem during the run – just be sure to pack dry socks and shoes if you have a commute home. In fact, most everything will get wet, if not by snow-melt, then by sweat. Put your cell phone (and anything else that needs to stay dry) in a plastic baggie.

Tahoe’s numerous, world-class cross-country ski resorts offer excellent snowshoe running venues. The down-side is that you will need a trail pass. The up-side is that you will have access to well-packed snow, off-street parking, base lodges and trail maps. All of Tahoe’s resorts allow snowshoes, and most also have snowshoe-only “single track” groomed by snow mobiles.

North Tahoe resorts include: Tahoe Donner Cross Country in Truckee, CA; Tahoe XC in Tahoe City, CA, Royal Gorge at Donner Summit; and Northstar-At-Tahoe near Truckee. Spooner Lake Cross Country, on the Nevada side, is also very snowshoe friendly and offers overnight adventures in its well-appointed backcountry cabins. Of these, Northstar-At-Tahoe is the only one that offers a limited supply of rental snowshoes specifically for running. Four-legged friends are welcome only on certain trails and during certain hours at Tahoe XC and Royal Gorge. Check in advance for details.

Snowshoes or skis get you to peeks of Lake Tahoe from the Wildcat Cabin at Spooner Lake Cross Country Center.

When you do find yourself running on the groomed ski trail, follow these simple courtesies: Take care to never clobber the classic ski tracks (the ones that look like train tracks); Don’t run right down the middle of the skate lane (the wide groomed area); Instead, stick to just inside of the classic tracks, or to the far edge of the groomed trail.

If you are feeling more adventurous, you can try some local spots that are typically well-packed by snow mobiles and other users. Carpenter Valley Rd. at Alder Creek Rd. in Truckee is a favorite spot for dog owners. The Fiberboard Freeway (a.k.a. Forest Rd 06) between Tahoe City and Truckee is another well-travelled route. Stay tuned – I hope to do a full post on snowshoe running locations later this Winter. And, if you are not a skier, consider running The Great Ski Race, as described in this Sierra Sun article.

Finally, I recommend that you don’t look at your pace on your GPS device when you go for a run with snowshoes. I get the sensation of running in slow motion and I don’t really need to see the frightfully slow pace on the watch to re-affirm this feeling. Focus on your best running form, relax and enjoy the beautiful scenery!

 

Footprints in the Snow

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I love running. I love snow. That being said, I don’t always love running on the snow. However, conditions today provided the perfect opportunity for one of my favorite snow running practices: “footprint running.” First I’ll explain the exercise, then I’ll touch on the conditions you’ll need to do it in the snow.

Running footprints in the snow
Running footprints in the snow - Gray's Crossing bike path in Truckee, CA

Footprint Running

Footprint running is the term that I use for the practice of running on a soft, compressible surface such as snow, sand, or dusty trail. You can then use the feedback from your footprints to analyze and improve your form. I got the idea from the ChiRunning book’s “Sand Pit” exercise.

I look for three elements in my footprints. First, I want to see my feet pointed straight forward and parallel to each other. Next, I want them to look as though I am running down either side of a line on the ground. And, finally, this one is more subtle but perhaps most important: there should be crisp, clean edges at the toe and at the heel. If there are “smudge” or “drag” marks in front of your toes, or deeper crater at your toes, it’s an indication that you are pushing off with your toes or holding tension in your ankles.

In order to see your footprints for this exercise, you’ll need to do some doubling-back on your route. Be sure to start at the edge of the path, or somewhere you can distinguish your own marks if other prints are present. Run about 1/4 mile then turn around and examine your tracks as you run next to your prints the opposite direction. You can change your focus and experiment with form changes each lap and then review the results when you turn around.

When you use up all the untouched snow available, continue to another part of your route and do more back-and-forths. Just make sure that you turn around to see your tracks each time before they start to melt to much.

Ideal Snow Conditions

The ideal conditions for snow footprint running occur when 1/2 to 2 inches of new snow has fallen atop a dry (or at least not icy) paved surface. Paved bike paths work well, so long as there is not much competing foot traffic. Roads may work if they have not been plowed and if vehicle traffic is minimal. You should be able to run in your regular running shoes, though you may end up with wet feet.

Be aware that it is more difficult to run on slippery surfaces if you are a heel-striker or over-strider. Footprint running is a perfect opportunity, then, to work on your form. You should be able to feel a significant difference in traction between over-striding and a solid mid-foot strike.

Disclaimer

I am a mom, but not yours! These are my ideas and opinions – use your own judgement. You take full responsibility for yourself when using this information or any information found on this website.

Routes

Here are a few locations in the Truckee / North Tahoe Area that can have good snow footprint running conditions:

Gary’s Crossing – Paved paths and quiet residential roads – Access from the Recreation Center in Truckee or park on the street in the neighborhood.

Truckee River Legacy Trail – Paved path – Access the Truckee River Legacy Trail from the new paved trailhead at the end of East River Street in Downtown Truckee.  Avoid access via Truckee Regional Park, as the hill from the park down to the river is fairly steep for snow running.

Martis Creek Road – Paved road (closed to vehicles in Winter) is subject to plowing, but service is not immediate – Access from Hwy 267 just southeast of the Truckee-Tahoe Airport.

Squaw Valley to Tahoe City and Lake Tahoe West Shore bike path – Paved path – Access at Squaw Valley Park or Commons Beach in Tahoe City. The trail is not maintained in the Winter and very icy or otherwise dangerous conditions may exist, especially in the shade.

Tips for New Runners

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My favorite "new runners" at the Truckee Running Festival.

This May I plan to run the Hippie Chick Half Marathon with a group of sisters, cousins and girlfriends in Oregon. Several of the gals are new to the sport of running, while others have been running for years but just now giving racing a try. Although I have finished over a dozen endurance races, I started running just four years ago, training for my first race, the 2008 Bizz Johnson Half Marathon.

I am thus in the unique position of having some solid training experience while still having fresh memories of “figuring it out.” And don’t get me wrong, I view my running as a deliberate practice ~ a work in progress ~ where I (try) to focus on techniques for success rather than outcomes. I have plenty to work on!

That being said, the sheer volume of resources available to new runners can leave them not knowing where to start. Here are some ideas. I hope some will work for you or a new runner in your life.

Disclaimer

I am a mom, but not yours! These are my ideas and opinions – use your own judgement. You take full responsibility for yourself when using any information found on this website.

Running Form Matters

Believe it or not, there is actually debate about this! (I read this lengthy article about running form in Runner’s World last June.) The good news is that a new runner doesn’t have an existing form to break, so there should be no harm in starting out on the right foot (pun intentional). Three factors have helped shape my running form: ChiRunning, using minimal shoes, and seeking professional help.

Last year I went to a ChiRunning workshop. It changed the way I run, improved my relationship with running, and increased my confidence in experimenting with my own running form. I started with the ChiRunning book, but quickly realized that I didn’t have the body awareness to master the keystone of all movement: proper posture. The workshop was a wonderful experience and I recommend it for any level of runner.

Moving from bulky motion-control shoes and custom orthotics to light “racing flats” that weigh less than 10 ounces has greatly increased my balance and strength in many respects. If you are headed out to buy your first (or next) pair of running shoes, definitely consider going with a more minimal shoe, then ease into them slowly. Browse RunBlogger.com and read this article about minimal shoes to learn more. Still not convinced? Even some podiatrists are coming around, as evidenced by this article in Podiatry Today.

Finally, don’t hesitate to seek professional help if your budget allows. I have been fortunate enough to be able to work with a great physical therapist (PT) and a movement instructor who also happens to be an amazing massage therapist. My PT, Scott at Tahoe Synergy, was the first to point out that I had no idea what to do with my arms when I run. Really. (Hint: bend your elbows 90 degrees and don’t let your hands cross your midline.) Meanwhile, my massage therapist and movement guru Jen Fluharty at Full Circle Movement, is teaching me breathing and posture exercises to complement my ChiRunning practice.

Take care of aches and pains

Since my Dad worked in a steel foundry, I have a fond recollection of the mandate, “Injury prevention is job one.” But when the aches and pains do crop up, do your best to take care of them.

Learn how and when to use ice and heat. Avoid chronic or preventive use of ibuprofen, or “Vitamin I,” as it is called by the many athletes who abuse the drug. (Read this article in Trail Runner Magazine about the danger of kidney failure.) Instead, try Traumeel, a topical homeopathic cream that is a very effective anti-inflammatory and pain killer. For chronic issues, you will ultimately need to address the strength and/or technique deficiency that is causing the problem, but massage can help release tight muscles and tendons.

As most of us can’t afford to have a massage therapist on staff, self-massage with the appropriate tools is they way to go. Trigger Point Technologies has pioneered wonderful tools and instructional programs to this end. Their flagship product, The Grid, is an alternative to traditional foam rollers and is great for massaging tight hamstrings, IT bands, quads, and more. I have also used the Foot & Lower Leg Kit for successful relief from foot issues.

Fuel Your Body

As your runs reach the 60 – 90 minute mark, it’s time to start learning about how to fuel your machine. You will most likely need water, calories, and electrolytes. This means that you will need a way to carry said fuel (unless you are running laps or have a overly-dedicated spouse who will drive around in a sag vehicle). When you get to this point, do some research and experiment to find out what you need and what works for you.

Cross train

Maintain one or two other aerobic sports that you enjoy in addition to running. It can be anything, but some examples include: cycling, swimming, paddle boarding, cross-country skiing, hiking, and even brisk walking. From a physical point of view, the primary benefit of cross-training is keeping your cardiovascular fitness while giving your running muscles a rest. But for me, the greatest benefit is mental.

Weeks (or months) on-end of running can wear on you mentally, especially if you are so tied to your training that you can’t hop on the bike and go for a ride with friends. Cross-training is also a life-saver when you are reducing mileage for a race or due to injury. Try to do something other than running, preferably once or twice a week.

Keep a training log

A training log can be as simple as a notebook (or text document) with a list of dates and brief run descriptions. Try to include at least one metric of duration (time or distance) and intensity (e.g. “went easy” or “powered up hills” and/or the actual pace). As a techie, I like to use Google calendar for both planned and actual workouts.

If race plans are in your future, your training log can provide comforting reassurance that you are ready to toe the starting line. Your log is also a helpful tool if you seek outside coaching down the line.

Don’t stretch cold muscles

Or just don’t stretch, for that matter. As described in this Sports Med abstract from 2004: “Apparently, no scientifically based prescription for stretching exercises exists and no conclusive statements can be made about the relationship of stretching and athletic injuries.” An updated review from last year concludes: “The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.”

Instead, I prefer to do joint-loosening movements that I learned from ChiRunning. If you feel that you just must stretch your muscles, wait until the end of your run, then stretch your toasty-warm muscles. Leg drains (see step 6 in this article) and cold plunges are other post-run techniques that I use to help reduce inflammation and speed recovery.

Don’t set a time goal for your fist race

Finishing your first race (of any distance) is a huge accomplishment. Getting to the starting line well-trained and injury-free is key. Not meeting a goal time can be really disappointing (trust me!) and can take away from the excitement of running and finishing your first race.

If you are doing an endurance race (half marathon or longer,) then it is helpful to have a general idea of your projected pace, in order to help manage your pacing. Marathon race paces are typically 60-90 seconds/mile faster than a comfortable long training run pace, with weather, elevation and hills being contributing factors.

Be a runner

“Jogging” is so 1980. Regardless of your pace, you are a runner now. Own it. Now get out and go for a run! Oh, but take a minute to leave a comment first! Experienced runners: what advice do you have? New runners: what tricks have you discovered on your own?