Tahoe Running

Race Report – WIPRO San Francisco Marathon

Helen — Sun, 16 Jun 2013 19:39:42 +0000

Race Report – WIPRO San Francisco Marathon

Reporting live from our fabulous date weekend at the San Francisco Marathon!

Highlights

Running the deck of the Golden Gate Bridge: One huge checkmark off my bucket list. No further explanation necessary! Starting and finishing at the Bay Bridge was also quite nice.

Me at the start of the SF Marathon in front of the Bay Bridge

Sharing Javier’s first marathon experience: It was great to see him hit his stride and finish strong. Now I’m enjoying watching him hobble around already, and fondly remembering my own first marathon at CIM.

Javier at the finish

Staying at the host hotel (Embarcadero Hyatt): I booked the room months ago and almost cancelled in favor of free housing elsewhere in the City. I’m so glad that we ended up staying here! What a luxury to stay just blocks from the start and finish of a loop course. There was no early morning bus ride and we got to sleep in until 4:15am. (I’m not being sarcastic here – it was really nice to have a “later” wake-up call.) We got upgraded to a bay view room for a nominal fee and it has really been the perfect date weekend!

Running a negative split: I finally had a moment to think about my goals for the day about 3 miles into the race (better late than never). The first couple of miles I was just thinking about how much I still really enjoy a good road marathon! I had been hoping to run in less than 4 hours, just to be sure that I still could. My primary goals, though, I decided, would be to run a negative split and to run relaxed with joy. I saw a great reminder sign later on that said, “Stay calm & run.” Everything worked out and I realized around mile 23 that I could run a marathon PR (Personal Record) if I picked it up the last 3 miles. And that’s how I ran an “accidental” PR (3:52) today by one minute.

Tracking and being tracked: Nine timing mats along the course provided great real-time results and estimated finish times. My parents enjoyed tracking us along the course using the free SFMarathon app. I also tracked Javier and other friends on the course after I finished.

Greeting friends at the finish: The tracking app made it easy to find friends crossing the finish line. I was also utterly flabbergasted that the famous Cathal (from my rough Bizz Johnson marathon last Fall) recognized me as I was jamming along at mile 26. We both seem to have recovered from our less-than-optimal performances at Bizz. It was also fabulous to see my training buddy, Kim, finish just 10 minutes behind me, for first place in her age group!

The finisher medals are actually real coasters!

Enjoying fresh food from home: I fell behind on the food prep prior to our last family road trip, and really regretted it. So this time I spent Friday afternoon cooking and preparing food for us as well as the kids at home. Our pre-race dinner last night was a huge farm-fresh spinach salad with grilled chicken, followed by dark chocolate with peanut butter. This morning we fueled up with homemade tortilla de patata. The post-race spread at the event was fairly nice, as it included chocolate milk (my favorite recovery drink!). Later we enjoyed a gourmet picnic in the hotel room, including an Abacela Estate Tempranillo that I’ve been saving for just such a special occasion.

Less than lovely

Dealing with city traffic and parking: The race organizers have tried to minimize traffic hassles by providing shuttles to the expo and also heavily promoted the use of mass transit. Nonetheless, we did drive from Truckee and needed to deposit our car somewhere. Parking at the Hyatt is a whooping $64/night! Fortunately, Javier knew where to find off-site parking for $15 for the entire weekend. Just getting into the city, unloading the car, and finally arriving at the expo was an exhausting deal. I think mountain living has greatly diminished my ability to tolerate urban centers.

Paying $5.00 CASH for self-service coffee at the hotel: This was lame. As marathoners filed out of the elevators prior to the race, we were naturally looking for a quick hit of coffee. A full restaurant was open, and the host (somewhat rudely) informed us that we could find hot brew at the “grab-and-go” table. This self-service station had drip coffee for $2.50/cup, and only accepted cash (no room charges). Really, because we marathoners are walking around with wads of cash in out pockets? I actually had a $20 bill, but still find it one of those little things that great marathons and their host hotels shouldn’t screw up. Furthermore, much less expensive hotels across the country offer morning coffee for free. If not all the time, at least they could splurge for race morning.

Lots of highlights and not many complaints… it has been a great weekend and it’s not over yet! The weather is lovely and we are off to the Ferry Building to shake out our legs… OK, I guess there are some positives to city life!

Tahoe Running - Road and trail running in Truckee & North Lake Tahoe
www.TahoeRunCo.com / www.TahoeRunningCompany.com (including all text, images, video and maps) by Helen Pelster is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 United States License.

Marathon Checklist

Helen — Sat, 15 Jun 2013 13:23:57 +0000

Marathon Checklist

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 (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 Report – Girls on the Run & Truckee Running Festival

Helen — Fri, 14 Jun 2013 03:36:27 +0000

Race Report – Girls on the Run & Truckee Running Festival

Hang out, run & have fun! Add a cool playground, picnic lunch and live music for the ideal family running day. The happy marriage between the Truckee Running Festival and the Girls on the Run (GOTR) 5k race produced just such a day last Saturday.

Kids having fun before the run

We have participated in both the former events over the years. (Read last year’s Girls on the Run 5k race report here.) Big Blue Adventure’s Truckee Running Festival brought the Waddle Ranch half marathon to the combined event, as well as much shorter races for the youngest runners.

This year was extra-special because our daughter, Clara, had her first opportunity to participate in the GOTR after-school program. The celebratory 5k run is the culmination of the program, with the girls being physically and emotionally prepared to complete the distance.

Javier at the half marathon start

Clara selected me as her running buddy for race day. Daddy was already slated to run the half marathon, so I had to come up with a buddy for our little guy, Alex. Local ultrarunner JP was quick to volunteer. I registered everyone in advance for the best price, including a much-appreciated locals’ discount.

Getting ready to run!

After face painting and hair decorations (and some sunscreen-in-the-eye drama with Alex), the 5k runners were ready to go. I was surprised that the 5k course headed east on the Legacy Trail and off onto the dirt, but it didn’t seem to phase the kids. The pavement section is better shaded, but the dirt road was in full sun. I kept Clara cool with water from my hand-held bottle.

She was certainly waning on our return, but I encouraged her to at least run from shade-to-shade. We were delighted when 5k winner Märta showed up to help run us in the last mile. Clara complained of a side stitch, and Märta gave her a secret remedy that worked like a charm (not sure if I’m allowed to disclose publicly!)

Märta with Clara as she approaches the finish

Clara finished running strong across the finish line and declared it her “best Girls on the Run yet!” Alex and JP were less than a minute behind us and also did great. JP posted this brief but precious report on the Truckee Running Club Facebook page:

Just finished pacing Alex, 6 1/2, in the Girls on the Run 5k. We held hands the whole way (his idea), he jumped, hopped, bounded over every bush or rock in his way. His pace was solid. At 3/4 mark he started picking out people he wanted to pass. Some we did, others slipped away. I was reminded again of the joys of running.

JP & Alex before the 5k turn-around

The kids helped themselves to the post-race food, relaxed in the shade, and waited for Daddy to finish the half marathon. Later the kids raced again in “sprint” distance laps on the turf. Indeed, it was a joyful day of friendship and running!

Clara bringing it home in the sprint

Alex running (beautifully) like a kid!

Clara & Alex relaxing in the shade of the finish arch.

Extreme Gratitude

Helen — Mon, 10 Jun 2013 05:53:44 +0000

Extreme Gratitude

WARNING: This post contains graphic running sentimentality of a personal nature. Please proceed to read at your own discretion.

Today topped off a triplet of spectacular days outdoors with friends and family… and, yes, a good deal of the time was spent running. I am flooded with gratitude for the opportunity to live in this mountain community and to share this life with so many wonderful souls (human and canine).

Friday: Union 76 to Tinker Knob (via Coldstream)

I still can’t get over the luxury of this one… drop your kids at school, leave your car to be serviced less than 1/4 mile away, and then hit the trail directly from there. I shared the day with some of my very favorite trail companions: Betsy and her two dogs, Buck & Daisy. We climbed some 3,000 feet up to the tippy-top of Tinker Knob. When I fell behind Betsy on the steeper ascents (seriously, she climbs like a mountain goat), Daisy the herder looked out for me.

It was a scorcher of a day, and a few snow patches up high helped keep us cool. Lots of creeks were running along the way, but we didn’t have a water purifier with us. Fortunately, the proprietor of The Lost Trail Lodge kindly invited us in to their gourmet off-the-grid kitchen and we refilled our hydration packs with delicious well water. We continued down the hill and finished the day with a dip in Donner Lake… then picked up the kids at school!

Betsy with Buck and Daisy at the top of Tinker Knob

Saturday: Girls on the Run 5k / Truckee Running Festival

I spent Friday night preparing food and running gear for the whole family for a morning of relaxed fun at the Girls on the Run 5k, which is now combined with Big Blue Adventure’s Truckee Running Festival. We have enjoyed numerous Girls on the Run events over the years, as well as the inaugural Truckee Running Festival a couple of years ago. (Click here to read a Girls on the Run race report from last year.)

This year was extra-special because Clara was finally old enough to participate in the Girls on the Run after-school program. The 5k run is a culmination of the 12-week program to “unleash confidence through accomplishment while establishing a lifetime appreciation of health and fitness.”

It was a beautiful sunny day and the whole family ran in various capacities. Clara (8-years-old) and I ran the 5k as “running buddies,” while Alex (6-years-old) ran with his own awesome buddy. Daddy got to run the half marathon into Waddle Ranch. We relaxed, picniced, played on the playground, and enjoyed some shorter races designed for younger kids. It was a wonderful day visiting and playing with friends. Lots more to say and photos coming later this week!

Sunday: 8 hours on the Tahoe Rim Trail course

Today was one of the most spectacular over-the-top days on the trails! I loosely organized a group of runners to train on the Tahoe Rim Trail (TRT) endurance run course. We were about a dozen runners at the trailhead, but separated into smaller groups based on pace and distance. I ran with Tom, a friend from Orangevale (near Folsom, CA), and met a new friend, Amy, who lives “just down the road” in Incline Village, NV. Both are training for the TRT 100-mile race, while I recently upgraded to the 50-mile distance for the first time.

Spectacular view of Lake Tahoe from a little loop off the Tahoe Rim Trail. Marlette Lake is perched high above to the left.

We made a great little team and enjoyed visiting at a relaxed pace. It was Tom’s first day at altitude this season, and he really did well considering that he sleeps pretty close to sea level. The heat wave we have been experiencing finally broke mid-day with thunder storms and a few sprinkles of rain – delightful!

The best part was that I felt amazing during the final descent from Snow Valley Peak – truly a first for me after several training run and races there over the past 2 years. After running the entire 6-mile descent (speed bumps and all), I felt that I still had gas in the tank, so I tacked on the 2.1-mile loop around Spooner Lake. Some days you just feel good!

Extreme Gratitude

I really just can’t express enough gratitude or joy for all those with whom I am lucky enough to share this life! Here is a small sampling of those souls that bring joy to my running and otherwise.

Javier: For everything. I mean, EVERYTHING. Each thing in this life that is important to me is possible only through his constant love and support.

Dad: For instilling in me a love of the outdoors, despite the fact that we grew up in the city.

Mom: For supporting me in all that I do in a non-judgmental way. And for caring enough to know that the distance of a marathon is 26.2 miles.

Clara & Alex: Our kids, who I am happy to view as people rather than projects. It is really a delight to spend time with them. They amaze me and inspire me on a daily basis.

My sisters, brothers & cousins, and their kids: For remaining some of my closest friends, despite the strain of distance. For being game to attend a Birthday Run instead of a “normal” party.

The Playgroup Moms: For providing enduring friendships even as our interests have drifted beyond hiking with kids on our backs.

Melissa: For inviting me to join her at the Bizz Johnson Half Marathon five years ago – my first foot race!

Claire: For inspiring me to run my first marathon. For coming out to cheer at the Vernonia Marathon last year. For a best-ever marathon experience at Big Sur this year.

Betsy: For friendship on the trail and beyond. For teaching me about ultrarunning, life, and heart stones. For sharing her Hardrock 100 experience with me this July!!!

Jen: For finding (and sharing) really great dark chocolate at 7-11. For great sports massage and helping me find solutions to my body’s little quirks.

Kim: For great trail company and always being game to share the long miles. I appreciate your perspective from the “next decade.”

Noah: For always bringing a smile to my face, whether it’s at the XC ski lodge or at the finish of a ski or foot race (where he is usually standing on a podium).

JP: For sharing Alex’s joy of running and for building Truckee’s running community.

Jack: For introducing me to the TRT endurance runs and trail running in general. He is one of the true ultrarunning evangelists and is constantly reaching out to help and encourage others.

Sparky: For her unrelenting enthusiasm – we are so kindred spirits in this respect!

Tom & Karen: For being an inspiring ultrarunning duo and for always being happy to share some miles on the trail.

Cheryl: For sharing her ChiRunning practice, encouraging words, and inspiration on a regular basis.

Everyone that works at Coffeebar: For crafting the best coffee on the planet to be enjoyed on the sunniest patio in Truckee.

Random runners that I meet each day: For a smile, a wave, or a beautiful gait to watch. For a nice visit during a training run or race.

Alrighty, this is just a small sample, but that’s enough gushing for now.

The Birthday Run

Helen — Tue, 21 May 2013 13:24:59 +0000

The Birthday Run

The idea percolated for weeks until it was full-strength: I would celebrate my 40th birthday with a family fun run in Oregon. No need for birthday cake, candles or elaborate food. Instead, there would be custom race bibs, swag bags, and medals for each finisher. And, as with all the best events, a great course would be essential.

Everybody is #40

I decided to return to the scene of one of my favorite road marathons (oh, I have so many favorites!) on the Vernonia-Banks Oregon State Trail. Click here to read about the Vernonia Marathon & Half Marathon in 2012.

It all took place Sunday, a few days before my birthday.

A handful of us met early for the 14-mile run on the rails-to-trails path. We finished at Anderson Park in Vernonia, where my assistant race directors (i.e. Mom and Dad) managed about 40 family members getting ready for the shorter loop. Runners decorated their bibs with colored Sharpies and pinned them on with golden safety pins (shiny and lucky, in my opinion).

14-mile runners at the start at the Buxton Trestle Trailhead

Running newbie: “But dance competition numbers go on your back!”

Assistant Race Directors (i.e. Dad & Mom)

Ready to go!

My pre-race briefing was about like this: “Do the loop counter-clockwise. Don’t pass Uncle Tim.” And they were off. A mess of kids of all ages running, walking, or wheeling 2.5 miles around the Vernonia Mill Pond.

I should have actually marked the course, as there are two intersections. This would have been tricky, since I was running the 14-mile course the hours before the pond loop run. We didn’t lose anyone, but my own guys missed the turn pack to the picnic area, and ended up doing the loop twice. No harm done – my husband really enjoyed the quality visiting time with our son.

Uh oh – stopping for laces after 1/4 mile

My guys before their double-lap run

Cruising cousins

The front-runners enjoy their goodie bags at the finish

Assistant RD at work

Style matters

The cousins of May 1973. Yikes, we’re 40!

For those times over the years that I pondered where I would be on May 21, 2013, I don’t think I imagined it quite like this! Today I am 40 years old and happy about it. I have specks of sparkle in my hair and the remains of blisters on my feet from last week’s 100k race.

My life is rich with family, friends, health and joy. I am especially grateful that I get to share it all with my wonderful husband and experience life as a Mom to the two most amazing little people I have ever met. Now, on the other side of the hill, I will strive to balance the creation of new memories with the savoring of old.

Today we are home in Truckee and I will continue to celebrate and honor life the best way I know how: with a trail run on The Flume perched high above Lake Tahoe. Onward.

Race Report – Gold Rush 100k

Helen — Tue, 14 May 2013 05:40:46 +0000

Race Report – Gold Rush 100k

This weekend I was ecstatic to be one of only 81 runners to finish the inaugural Gold Rush 100k trail race, as less than half the starting field (177 runners) got to cross the finish line. The scorching heat turned the potentially fast, net downhill course into an oven that was difficult to escape.

Nonetheless, it was a banner day for me as I finished my longest race to date, thanks in large part to my phenomenal pacer/crew, Betsy Nye, and the never-ending support of my family, especially Alex, my six-year-old son and fan #1. This report will be a general recap of my day, and I will write later in detail about the course and also some ultrarunning lessons learned.

Crossing the finish line at Sutter’s Fort with Betsy and Alex

Inaugural Event

One could scarcely tell that it was the first running of the race. The nicely spaced aid stations were ample, well-stocked, and well-staffed. Course markings were also ample and easy to follow. Pre-race communication was solid, though the race website could benefit from some organizational help.

The course offered 14 aid stations – 12 of them fully stocked with liquids, ice, gels, and full ultrarunning buffets. The exceptional volunteers at each station were likely experienced runners themselves. In fact, one of the euphoric moments of my day was when we approached the last full aid station at Guy West Bridge. Someone on the course had told us that it was 2 miles to the next aid and then 7 miles to the finish. Betsy and I both heard this as 9 miles total to the finish.

As we approached the aid station 2 miles later, I heard someone cheering for me by name. I was surprised and delighted to see friend and super-ultra-runner Jack Meyer volunteering at the station. Next I saw the sign in clear print: “5.3 miles to finish.” This combination of personal support and being closer than expected to the finish brought happy tears to my eyes and sent me shooting off over the bridge.

When I slowed down again, Betsy – part coach, part therapist – told me, “Now, I want you to just pretend you are going on a short run but you’re just a bit sore and tired.” Yes, I did have some aches, pains, blisters, etc, but the day was cooling and I was finally recovering from the heat of the day.

About that heat…

The heat really started to affect everyone by late morning. I had passed through the Folsom Point (half-way) aid station at about 11:15am, and was buoyed by seeing Javier and the kids and also by Betsy’s excellent crew handling of me. However, I forgot to refill on ice and the next section of the course was a couple of miles on pavement in full sun. This pavement section was necessary to connect the South Side Folsom trails to the American River equestrian trails.

I was reduced to walking for much of the next 10 miles, despite the flat or slightly downhill terrain. I refilled on ice at the next aid station, but that was completely melted within a mile. I formulated a fantasy in my head whereby I would walk to the finish, but I somehow knew that Betsy wouldn’t allow this. At least my little fantasy kept me in a pretty good mood, and I was actually able to enjoy this part of the day despite the circumstances.

I was surprised that there was very little access to river or lake water up to that point in the course, especially since the course follows waterways start to finish. We had crossed a couple of streams along the south side of Folsom Lake, where I was able to use my hat to thoroughly douse myself. After that, it had been at least a dozen miles before the course got close to water again.

Finally, the trail was within 10 feet of Lake Natoma. I slid down the bank and submerged everything except my face in the murky water. I was starting to recover from the heat, but was still not in great shape. I picked up Betsy for pacing about 2 miles later at the Fish Hatchery (Hazel Bridge) aid station.

Back to work

As I suspected, Betsy wasn’t going for the implausible “Let’s walk to the finish” plan. I was still pretty overheated when she joined me, but she was able to coax me into a slow jog by calling it “shuffling.” Each time we refilled on ice I felt better. But as soon as it melted and dried, I could barely move faster than a swift walk.

And when I did get too hot each time again, I spent my time desperately scanning the trailside for access to the river that wouldn’t take me too far off-course. I submerged in the river at least another 3 times. Each time I bolted away from Betsy like a naughty 5-year-old… threw my pack on the ground, and told her, “I’ll be real quick, I promise!”

Giddy and good-to-go after a dunk in the American River

Eventually the day cooled a bit and I was able to move again. I plugged some tunes into one ear, which I rarely do. The music moved me along – almost too fast to be sustainable – but I finally got into a nice slow run and let myself sing out loud. Really, because running 100k is crazy to begin with… how much crazier does it make me that I’m singing to the music in my head?

Finishing

I passed a handful of runners as we headed along the river toward the final water station at Sutter’s Landing, 1.1 miles from the finish. I picked the tip of a tall building in downtown Sacramento to focus on and it pulled me along (read about Y’chi in ChiRunning here). We passed under a railroad bridge. I smelled the train grease and thought of trains going to Downtown Truckee. Then, just like that, the course popped out in the center of Sacramento.

I loaded up on ice at the last water stop and felt super-charged to run the final mile on easy asphalt city streets to the finish line at Historic Sutter’s Fort. It was my fastest mile of the day. Betsy and I came around the corner to see my kids playing in the sprinkler on the park lawn. I called Alex to run with us – I crossed the finish line 13 hours, 19 minutes, and 32 seconds after I crossed the start line that morning. And I had a huge smile on my face.

Reflections

Saturday was a good day for me. It takes a combination of experience, hard work, and luck for a good race day to come together. While I don’t have a ton of experience, I value the advice of those runners kind enough to share their experience with me. I trained well for this race and did a sincere taper, which included spending the better part of Thursday and Friday sitting on the patio at Coffeebar. There was some good luck in the timing of my menstrual cycle (sorry if this is TMI, but it is reality for us gals). And I just felt good going into the day.

Even though we endurance runners frequently say that “just finishing” is an accomplishment, this is one case where I truly believe it. Earlier this year I was volunteering at the finish line of the USSA women’s nordic ski national distance championship race. The woman who finished last was having a crappy day. She said that she spent the past two hours wondering which would be worse, coming in last or DNF-ing (DNF = Did Not Finish).

I assured her that finishing is better than not finishing. I also asserted that a DNF is better than a DNS (DNS = Did Not Start). And finally, all of that is better than “Not qualified or motivated to show up in the first place.” So to those 96 runners who crossed the start line but not the finish: it may not have been your day, but at least you trained, showed up, and put yourself out there.

Finished with a smile and walked away! Still smiling in the massage tent.

Gold Rush 100k Race Plan

Helen — Fri, 10 May 2013 14:53:30 +0000

Gold Rush 100k Race Plan

This weekend is Mother’s Day and it’s also the inaugural running of the Gold Rush 100k trail race from Sutter’s Mill to Sutter’s Fort in Sacramento, California. It will be my longest run to date. The temps are expected to hit the low 90′s, which will be quite shocking after a week of rain and cool weather in Tahoe.

It’s always tricky to make a pace plan and/or set a time goal for a new longest distance. My own advice to me would be to “just plan to finish.” I’m not so good at my own advice. I certainly know that I want to finish before the sun sets tomorrow, and it would be even nicer to finish before the “dinner hour.”

Finishing the Gold Rush 100k tomorrow – as predicted by my 6-year-old son, Alex

Our kids (obviously) know that I’ve been training for this race for months, and that anything with “100″ in it must be a big deal. Six-year-old Alex has me finishing with a smile and walking away. I’m going to just go with that.

As for Mother’s Day, I’ll be happy to spend the day with the kids so that Daddy can get out for a much-deserved day on the trail.

[Update 5/14/2013: It was a tough but good day for me! Click here to read the Gold Rush 100k race report.]

Race Report – Big Sur Marathon

Helen — Mon, 29 Apr 2013 20:50:39 +0000

Race Report – Big Sur Marathon

If the Big Sur International Marathon is not on your bucket list, then add it now. It’s kinda weird that I don’t have a bucket list (especially since I have a list for virtually everything else in my life). If you don’t have a bucket list, then start one now by putting “Run the Big Sur Marathon” at the top of the page!

My Big Sur Marathon weekend started Saturday with a fabulous family fun run in Monterey. It was there that I formulated my plan to run with camera in hand and no watch. I also decided that I wanted to run at least part of the course with my Mom’s cousin Claire.

This race report is divided into three chronological sections: first the photographic part (read the captions), then the running part, and finally the finish.

The First Half: So Many Photo Ops

It was an early (4am!) bus ride to the start, which left us plenty of time to wait in the porta-potty line. Twice.

I was relieved to find plenty of other runners carrying hydration packs. I’m always self-concious carrying my hydration pack to a road race.

Running with Claire is pretty fun. As an active Marathon Maniac, she has no shortage of friends on the course. Here she visits with Giovanni, who carried a digital SLR camera for the entire run.

The fog burned off before Andrew Molera State park around mile 5.

And we were treated to the first peak of miles and miles of Pacific Ocean views.

Point Sur State Historic Park was mystical – my small camera could not do it justice.

Everybody stopped to capture the spectacular view of Hurricane Point, the climb that starts at mile 10. Looks more like a guided tourist hike than a marathon!

I pose with Claire and her signature “thumbs up.” Marathon Maniac Halbert took the photo – more on him later. Notice Claire’s dark bib designating her as a “Boston to Big Sur” runner.

Taiko Drummers at the base of the Hurricane Point climb are just one of the many live musical performances along the route.

The views along the 2-mile, 560-foot climb up Hurricane Point were spectacular.

Our first glimpse of the gentle descent from Hurricane Point to Historic Bixby Bridge (1932) in the distance.

Claire before Bixby Bridge, where we could already hear the amplified live grand piano music wafting over the bridge.

View over the edge of Bixby Bridge. To say that we lingered to enjoy the sights and sounds at the bridge would be a huge understatement.

The half-way mark is cleverly positioned right in the middle of the bridge. I felt great and was getting antsy to pick up the pace, partly thanks to the caffienated GU that I took at the 12.2-mile aid station.

The Second Half: Cruising to the Finish

I crossed the half-marathon timing mat at about 2:40 – a pace of 12:12 minutes/mile. I was thinking it might be time for me to cruise on without Claire… lovely as it was, I didn’t want to be out on the course for more than 5 hours. I put my camera away while I waited a minute or two for a quick porta-potty stop. I said goodbye to Claire and off I went. I couldn’t have planned the day better if I had tried! The second half is not nearly as scenic as the first, although there were a few times where I was tempted to pull out my camera again… sheep, cows, and a quaint barn.

It was a bit surreal running a huge negative split. I ran the second half in about 1:55, somewhere in the neighborhood of a 9 minute/mile pace. The second half has no big climbs, but plenty of rollers that can really wear on a tired marathoner. I felt like a stinker (at best) or a cheat (at worst) passing all these hard-working, but tired, runners with my legs fresh as daisies.

I entertained myself by observing all the different running outfits, and I had already noticed a whole lot of Lululemon appareal out on the course. At some point I decided that I would count all the Lululemon insignias that I passed, but then there suddenly seemed to be none at all. I was only able to find 5 or 6 before I gave up the count.

At another point the police escorted a traffic caravan in the lane opposite us. The vehicles contained either enthusiastic supporters or annoyed and delayed motorists. It was fun to smile and wave at them all – to see if I could get a smile out of some of those grumps!

The last mile I could really feel the air temperature increasing. The weather had been unusally lovely for the event, with only a mild-to-moderate head wind and clear sky for at least the most scenic parts of the course. I felt for those still on the course with the temps increasing for their final cumbersome miles.

I passed a couple of guys as we neared the finish chute. There was a gal in front of me as we entered the chute, and I gave her an encouraging word, “Bring it home! I’m certainly not going to pass you in the chute!” I throttled back so she could finish first, and she gave me a sincere thanks afterwards.

At the Finish

Mementos of the day: A unique clay finisher’s medal and personalized race bib. The well-used golden safety pins are my own touch.

I visited with this delightful runner, Judy, while I waited for Claire after the finish. Judy (77 years old) was waiting for her husband (81 years old) to finish the full marathon. She shared her motto with me: “Don’t die until you’re dead.”

And this is Halbert, the Marathon Maniac who took our picture back before the Bixby Bridge. I told him that I had looked all over for the chocolate milk since I could have sworn that I read there would be some at the finish. I guessed that I was getting this one confused with the SF Marathon in June. He quietly disappeared, and a couple of minutes later re-appeared with chocolate milk! What a gentleman!

Congratualtions! You have completed a marathon of a race report! Spectacular vistas, great company, and good luck with the weather definitely put Sunday’s run in my top 5 favorite running days to date.

Race Report – JUST RUN! Just Kids 3k

Helen — Sun, 28 Apr 2013 01:01:44 +0000

Race Report – JUST RUN! Just Kids 3k

A beautiful prelude to the Big Sur International Marathon, my family ran the untimed 3k fun run this morning. Camera in hand, I thoroughly enjoyed a chance to run with our kids along the scenic Monterey Bay.

In classic 6-year-old fashion, Alex employed the sprint-walk pacing method. Clara, our 8-year-old, provided a sharp contrast as she ran easily and steadily the entire distance. The sea-level air went down like liquid oxygen for our little Truckee-Tahoe runners.

Alex took off with a sprint after the start, weaving in and out of other runners at full-throttle. Thankfully, his very short legs are still easy enough for me to chase. Big sister and Daddy passed us not too long after our second walk break.

Now, Clara has been training for a 5k run with our local Girls on the Run program. She cruised by smoothly and confidently. “Are you tired?” I asked. “No, not at all!” Clara and my husband finished up the run and proceeded directly to the local coffee house in Pacific Grove.

The run starts and finishes at Lovers Point Park on the shoreline of the Monterey Bay. It is an out-and-back course that heads away from Pacific Grove on Ocean View Blvd., then turns around at the American Tin Cannery in Monterey. Runners return on the paved bike path, where each finisher passes through the finish arch and receives a medal.

Volunteers presented adults and kids with separate medals. The kids’ medal was super-cute, but actually a rubberized shoe cut-out. Alex immediately demanded to to know why his medal was not made of “metal.” I happily offered him my “adult” medal and we proceeded to the coffee house.

Cousin Claire gives out high fives before the finish

Alex’s determined sprint to the finish

The announcer reported that 3500 runners (kids and their adult running buddies) were set to participate in this morning’s event. The run is part of the award-winning JUST RUN program that promotes fitness and healthy lifestyles in grades K through 8. Some 35 school groups participated in the program.

It was a fun and well-organized event, with all the bells and whistles of a formal adult race, including a four-wave start. Pre-registered runners had their names printed on their bibs. We registered on race morning, and were still treated to adorable race t-shirts featuring a “jogging jellyfish.” A race announcer entertained and informed the crowd and the course was well-contained with barriers and fancy start and finish arches.

Oh, and did I mention that it traverses one of the most beautiful coast lines imaginable? Happy and shooting pictures from start to finish, I am finally where I need to be, mentally, for my first running of the Big Sur International Marathon. It was difficult to leave the brilliant sunshine we have been enjoying in Tahoe lately. It was even more difficult to endure two kids for the five-hour drive. But now we are here, breathing liquid oxygen, my camera battery is charged, and I am ready to run 26.2 miles along the “rugged edge of the western world.”

Run for Boston

Helen — Mon, 15 Apr 2013 23:13:26 +0000

Run for Boston

I’m still generally shaken and trying to process my thoughts on the attack at the Boston Marathon today. I received a call from my mother at 12:21pm PST, asking for my help in estimating her cousin’s location on the Boston course. Forgetting that Boston is a late-starting race, I assured her that Claire would long be finished. I hung up and immediately tried to confirm my statement.

As I correlated her start time, splits, and tried to approximate the time of the blasts (based on limited internet information), I started to sob uncontrollably, and even texted the word “Shit” to my own mother. Within minutes I was relieved to hear directly from Claire via a text message that she was safe. It looks like she was about 5km from the finish at the time of the explosions.

Claire and me at the start of the Lake Tahoe Marathon in 2009 – the day I decided to become a marathoner.

Claire is a Marathon Maniac (yes, it’s a real thing), and is largely responsible for inspiring me to run my first marathon (California International Marathon) in 2009. I ran that first marathon in 4:09, the same time at which the bombs were detonated today at Boston. This information only served to further upset me.

All this and there is little we can do. Tomorrow I will wear a race shirt (even though I generally dislike them). This Wednesday at 10am, a group of us in Truckee will run to honor those running and spectating at Boston today. Contact me or reply to this post if you are interesting in showing your support this way.

I am so grateful that Claire is safe, and at the same time terribly sad for those dead and injured. I am also angry that evil-doers have stolen the joy of the Boston experience from so many.

In less than two weeks I will run the Big Sur Marathon. So long as there is no “credible and specific threat,” I will not be worried and I will not be hesitant. I will not be fearful. I will run. Because that is all I can do.

Lake Tahoe Ironman Run Course – Profile & Preview

Helen — Sat, 06 Apr 2013 03:15:59 +0000

Lake Tahoe Ironman Run Course – Profile & Preview

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.

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 (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

Helen — Tue, 02 Apr 2013 13:15:57 +0000

Gifts for Runners

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!

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

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

Helen — Sun, 24 Mar 2013 19:15:26 +0000

Flourless Chocolate Cake

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

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 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

Helen — Fri, 08 Mar 2013 00:18:09 +0000

Brief Training Update

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

Helen — Tue, 29 Jan 2013 03:51:51 +0000

Race Report – Tahoe Rim Tour Skate Ski

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 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

Event Report – Robert & Linda Mathis Memorial Run

Helen — Mon, 28 Jan 2013 21:22:58 +0000

Event Report – Robert & Linda Mathis Memorial Run

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 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!

Race Report – Skogsloppet 15km Skate Ski

Helen — Fri, 25 Jan 2013 08:06:14 +0000

Race Report – Skogsloppet 15km Skate Ski

The Sierra Skogsloppet nordic ski race is a celebration of skiing and community in Truckee. The race, hosted by Tahoe Donner Cross Country (TDXC), is a fundraiser for the Truckee High and Alder Creek Middle School Nordic teams. Cancelled last year due to lack of snow, the race returned on MLK Day this year to good attendance and sunny skies.

The Skogsloppet is a fun family event and I believe that it has the potential to grow into a much bigger, family-centric community ski event. The race distances include: a 7.5km course for juniors, a 15km two-lap course for seniors and masters, and a special 2km course for skiers under 13 years old. A fun atmosphere pervades, with the team kids and their parents volunteering in all aspects. I hope a lot more recreational skiers and their kids will try the race next year!

My little guy Alex is on the left. Photo by MacBeth Graphics

The Course

The big excitement this year was the new course. The 7.5km course featured many more ups & downs and twists & turns than the previous course. Even for those of us who ski TDXC on a very regular basis, it was fun and challenging, linking trails in ways that we may not normally think to. The lap ends with a twisty descent down “Big Dipper” followed by a quick loop on the beginner trails “Piece of Cake” and “Cup of Tea.” Skogsloppet roughly translates to “ski course through the forest,” and this was, indeed, a beautiful forest course.

Some people don’t like the mental challenge presented by two-lap courses. I generally enjoy a second lap because I have a better understanding of the course and snow conditions at that point. Descending is not my strong point, so any increased comfort level with the descents is much appreciated.

The Atmosphere

Every kid in the 2km race got to pick a raffle prize

I brought the whole family out to ski for the day. Our 8-year-old daughter opted not to race, but still skied and played around with friends. Meanwhile, our 6-year-old son is always game to pin on a race bib! Daddy escorted him on the 2km loop, along with a few buddies from school.

The race awards and raffle focused on the kids. Let me take a minute to explain how our ski race raffles typically work, because it is really fun and inclusive! A wide selection of donated prizes are spread out on a table. Then, the overall winners and sometimes the age group winners are each recognized and get to pick a prize from the table. After each winner picks a prize, the remaining skiers are called at random to pick from the goodies.

In this case, the adult overall winners were called, then all of the junior age group winners. Much to my delight, all of the 2km racers (my son included) were then invited to select prizes at this point. My little guy was over-the-moon happy with his selection of a gift basket donated by Truckee breakfast favorite Squeeze In. It included a $25 gift certificate, two coffee mugs, and a pound of coffee beans. (“I am going to sell the coffee beans for money,” he told me.)

My Race

Let me back up and briefly recount my race. My start was sluggish – wax too cold, clothes too warm, muscles not ready to go. I took a gel 5 minutes before the race start, which is my typical race routine. However, I forgot to grab some water from my waist pack. Within 10 minutes I was tired and parched. I had to slow down to reach for a drink and rest for a minute on “Lion’s Leap.”

I finally settled in behind a gal and skied the first lap with her and most of the second lap, but was never close enough to comfortably pass. I wondered if she would get tired before the end. My home field “advantage” was working against me… making me feel bad (unworthy?) that I was moving so slowly with so many wonderful familiar faces cheering me on by name.

About a third of the way into the second lap my mood improved, both physically and mentally. I felt strong for the final climb and was able to pass the gal in front just before we got to the top. The excitement of passing energized me for the twisty decent and I finished the second lap a minute faster than the first.

I traded the race bib for my “Mom” hat and eagerly listened to stories of the kids’ race from Dad and son.

Next Up

Phew, two races in two weekends has really kicked my butt! This weekend I’m excited to have the opportunity to run on dirt for the first time in two months. The Robert and Linda Mathis Memorial Group Run honors a couple that was tragically killed by a drunk driver last winter. This free 15-mile run will be followed by a potluck and raffle to benefit the Robert and Linda Mathis Foundation.

If I make it through the run on Saturday, I’m still hoping to ski the Tahoe Rim Tour on Sunday. I should be done in time to celebrate the marriage of two awesome racing friends, my running pal Kristin and my skiing pal Mark. Their baby girl is going to be one fierce athlete some day!

Race Report – Alpenglow 20km Skate Ski

Helen — Mon, 21 Jan 2013 06:44:37 +0000

Race Report – Alpenglow 20km Skate Ski

Nervous energy filled me as I prepared for the Alpenglow 20km Skate Ski race last weekend – my first ski race in almost a year. It had been over three months since I wore any sort of race bib (at the Bizz Johnson Trail Marathon), so I was certainly excited to get back in the mix. I remembered the course, which I’ve skied just once before, as beautiful, fun and challenging; it did not disappoint.

The Alpenglow race takes place at the Tahoe XC center in Tahoe City, California. Although it is just 20 miles from my home, I only make it over there a few times each winter (usually for ski races). Even though I have only limited trail familiarity, I do enjoy a bit of a home field advantage thanks to the familiar faces among the racers and spectators.

Quiet trails at Tahoe XC after the Alpenglow 20k Race

Boots

Long story short… I forgot my skate boots at home, which I realized about 40 minutes before the race start. My husband kindly agreed to load up the kids and attempt to get them to me, but there was just not time for it. I was ready to use this excuse to bail on the race, but then I recalled my $50 investment in race wax (see below). As a last resort, I quickly asked and received a pair of demo boots from the Kevin, the awesome general manager at Tahoe Cross Country!!

The boot screw up solidified my feeling that I need new boots! My current skate boots are two years old and fit like comfortable slippers. This has been great for the long training tours that I’ve been putting in lately, but not optimal for racing. Later in the week I bought new boots ~ same pair that I demoed, but a size smaller.

Ski Preparation

If you’ve been in Tahoe lately, you probably know that winter started and stayed with a burst of snowy coldness. A quick survey of my ski wax supplies revealed that I did not own a race wax good for these very cold temperatures. Uhg. Is it worth the better part of a bill to purchase race wax rarely suitable for our typically warm Tahoe snow? I decided yes. I always feel a delightful spike in satisfaction and race-day confidence when I prepare my own skis for a race.

I was happy with how they came out. [Warning: geeky tech talk follows.] I laid down a base layer of LF moly mixed with LF blue Toko waxes. I opted for an HF “very cold” wax by Star Ski Wax, which is a more affordable brand that is carried by Sierra Nordic in Truckee. I threw in a few drops of Toko HF red for good measure against the warming snow later in the race. My skis ran fast on race day on consistently cold snow.

Me Preparation

Any race shorter than 2 hours is essentially a sprint in my world. And I have not been training for a sprint, but quite exactly the opposite. Most of my training efforts right now are focused on building endurance for the inagural Gold Rush 100k foot race in May.

I examined my past experience with this race to develop a strategy. Here is what I remember from my performance at this race two years ago: 1.) I fell on one of the descents; 2.) I wasted energy passing a skier on an uphill who later passed me anyway; 3.) I ran out of gas in the final 5k.

Sadly, I had not committed any time to improving my lacking descending skills, so I just had to focus. The cold, slightly soft snow worked to my advantage. One downhill caught me by surprise and I had to simply command my body to not fall. That worked out barely OK and I made it to the finish without taking a spill.

While this downhill approach was fine for self-preservation, it did mean that my good friend and ski pal, Jody, was able to pull away from me on each of the downhill sections, enabling her to cross the finish line a half minute ahead of me. She kindly shared some tips after the race and I have been practicing descents this week, but progress is incremental at best.

I am happy to report that I have learned my lesson about passing only when necessary and sure. I hung out behind another skier for the first half of the race. She seemed to be getting tired and peeled off at the aid station just before the big descent. I was so terribly happy to be on the trail by myself for the downhill, but still be able to see and be pushed (or pulled) by Jody ahead of me.

Finally, I was thrilled to notice that my base aerobic fitness helped me to recover from the hill climbs quite quickly. Also, I was able to ski strong throughout the final quarter of the race, despite the appearance of a number of short climbs. I am no longer sure if I am a skier who runs or a runner who skis, but I do know that I am very happy doing both!

Final thoughts

It was so much fun to ski race again! It’s even more fun when the conditions are great and you finish first in your age group! I’m so grateful for:

Snow
Jody, whose pace kept me going
Kevin, for the loaner boots
Javier, for his willingness to deliver my boots
Gary at Sierra Nordic for the race wax advice
Alpenglow Sports, for sponsoring the race and for the $25 gift card – yeah, baby!

How to tie running shoes (and skate boots)

Helen — Sat, 05 Jan 2013 01:11:54 +0000

How to tie running shoes (and skate boots)

There have been signs for a while that I don’t really know how to tie running shoes. The first indicator was actually my skate ski boots, whose laces loosen during the first 30 minutes of a ski. Last winter I was also having trouble un-tying the laces of my kids’ ice skates, especially with cold hands in the dark. And, finally, at a school field trip to the ice rink, I notice a Dad tie my daughter’s skates in this quick knot that held beautifully and was easy for me to untie over an hour later.

After thinking about it for over a year, a quick Google search turned up an absurdly in-depth site all about shoelaces, Ian’s Shoelace Site. My first stop on the site, “Slipping Shoelaces? Crooked Bows?” revealed that I have been tying my shoes in a granny knot (or a double granny knot) for the past 35 years. I quickly learned the proper standard shoelace knot and am slowing breaking a 35-year-old habit. After about a week, I was ready to dig deeper…

Re-learning how to tie my shoes!

I noticed something the site author calls “Ian’s Secure Shoelace Knot.” It’s actually a double slip knot, and that was the knot I saw the Dad tie on my daughter’s skate last Winter. I rooted around in the kids’ rooms for a bit and uncovered “Red Lace, Yellow Lace,” a book with real shoelaces to teach kids (and apparently also adults) how to tie shoes. It turns out that the double slip knot is quite simple to learn, and it’s regrettable that I’ve reached this point in life without prior exposure to the wonders of proper shoelace knots! Click here to learn the Ian’s Secure Shoelace Knot (i.e. the double slip knot).

I also read on the site that round cord laces are much more prone to slipping. Ah, ha! Last night I swapped my skate ski boot laces for flat woven ones. I will be testing them out tomorrow on a long skate ski.

You can learn more about how to tie running shoes specifically – click here for “Tips for Sports.” I just might study up on lacing and tightening techniques… next year? In the meanwhile, thanks Ian, for the absurdly helpful shoelace website!

Great conditions for snowshoe running

Helen — Thu, 03 Jan 2013 05:33:25 +0000

Great conditions for snowshoe running

This is just a quick post to let you all know that conditions in North Lake Tahoe are currently fabulous for snowshoe running! I always forget how much I love running on snow until I have a day like today. I got my ski bugs out in the morning, then took the snowshoes back over to Tahoe Donner Cross Country in the afternoon.

The “Walkabout” snowshoe trail at Tahoe Donner Cross Country as it wanders into the aspen grove

Very cold temperatures have kept the snow from before Christmas hanging in the trees. Meanwhile, snowmobile grooming and steady hiker traffic over the holidays has packed down a great running surface at the cross country center.

Today I kept the run fairly flat in the “Home Range” area, but added a short jaunt up the “Walkabout” trail through the stunning Aspen grove. When the trail got steep, I turned around and crossed over to “Lion’s Leap” and back.

I wrote about running on snow last January, so click here for a primer on snowshoe running. I will add a few notes relevant to these unusually cold temps… I read recently (can not remember where!) that for proper cold-weather exercise clothing, you should expect to be chilly the first 10 minutes of the session. I have found this to be good advice, and the one day I started “comfortable” in my clothing this week, I was too hot by the end of the session.

One exception is that I really want my neck warmer every time it’s cold like this. I use this soft and light merino wool one from Ibex. I skipped it this afternoon and regretted the decision. I think it helps keep the air going into my lungs a little warmer, and was truly missing it today.

Finally, hydrate before you go and skip the water or carry a system with insulation. I rarely have freezing problems here in Tahoe, but like I said, it has been quite cold!