Hill Reps and other Musings November 3, 2016

I was working and in the back of my mind was today's workout. I thought maybe I could run the hill on Mendon Road to Daniels Farm. Then I remembered that I did not live in Blackstone anymore. It happens every now and then, even after 10 months of living in California.

I had some hill reps on my schedule and decided to get off the road and on the trail for today's session. I took the short drive up to the Santa Rosa Plateau hoping it might be a bit cooler as the temps were already pushing 80 degrees. It was a clear, completely cloudless day and not a breeze could be felt. Grabbing a bench at the Hidden Valley Trailhead, I  slipped on my spikes and donned my VCM finisher's cap.




Hidden Valley Trail Head

I chose the Los Santos trail for my workout as it had the appropriate ups and was winding, adding a bit of change-up to the session.



Objects in the image are steeper than they appear!

Warmup was a 20 minute in, on, and about the Los Santos Trail. Fortunately I carried plenty of water because it was getting hot and the air felt really dry.

Warming Up

Though there were a several cars in  the parking lot, I was all alone except for some lizards and a tarantula trying to disguise itself as a bunch of grass.

Lone Tarantula

I started the workout feeling pretty good. Fairly early I was pretty much sucking wind, which was the whole point...I suppose.

Running Up

The downs were tough on the quads...especially on the turns.

And down....

From there it was rinse and repeat!

And Up....

The uphill views were well, actually I wasn't that concerned with the view going up; however, the downhill views were pretty good.

Downhill View

 

Finishing up I headed back to the trailhead stopping along the way to get off my feet. Thank you Phil Richardson...wherever you are!

Bench dedication to Phil Richardson

15th Annual Cuyamaca College 6K, October 29, 2016

The 7th race of the USATF SD-I Association's Dirt Dog XC was held at Lindo Lake in Lakeside, CA. The start time of 8:00, for boys and girls, old, and young, had us up and out the door at 5:30am for the 70 mile drive. (After, of course, our customary morning espresso) We arrived as the sun was just rising.

Sunrise in Lakeside, CA

There is no parking within the park itself leaving us with a short walk to the registration table. I signed, paid, and headed out to preview the course which was 2 and a half loops over macadam, dirt, sidewalk, and grass. There were a lot of ducks and geese that were in for a rude awakening.

 

Ducks

 I headed over to the start line, a simple chalk marker seemingly placed in a random spot that I would have missed had not it been for the runners milling around. About a hundred meters out was a hard right with three or four wooded post designed to keep out autos, and appeared to have a secondary purpose of maiming runners.

 

I positioned myself appropriately, not in the mood for chit-chat, and wait for the go signal. Soon we were off.

 

Cuyamaca Start

 

I safely negotiated the wood posts and found myself boxed in as the trail narrowed. It was about a half mile in before I could move. Mile 1 was just under 6 flat, ok for this course but a bit quick for the way my legs felt. Mile 2 started on a wet grassy area, transitioning onto a sidewalk and then back on a dirt path. Mile 3 started at the end of the dirt path and we jumped onto a sidewalk returning to the start area at about 2.5 miles.The final loop was the balance of the race, I hung with a couple of female runners. Together we caught and passed a few competitors. Then, about 800 out, one pulled away and dropped us. I managed an ok finish.    

 The Gory Details:

Posted:
24:16 (6:31 per mile pace)
3rd in 50-59 AG

According to my GPS watch:
24:15 (6:15 per mile pace)
Mile 1 5:59
Mile 2 6:15
Mile 3 6:24
Mile .88 5:37

The truth, I suppose, is somewhere in between.

I've been slackin' a bit, looking forward to getting back to some longer distances, maybe the trail series next year. The XC thing has been fun, harder than I thought. And I've managed to maintain a tentative 6th or 7th place in the 50-59 AG series. It wasn't a goal, but there ya go! On the brighter side I have almost completed the entire Dirt Dog XC Series and am one race away from receiving the ever coveted Iron Dog recognition!

We left directly after the race took the scenic drive home.

Somewhere around Poway

 We headed over to Temecula to taste the wine at Mount Palomar Winery. It was live music Saturday on the patio. We strolled into the tasting room where a splash or two of wine was offered. We then purchased a bottle, borrowed two glasses, sat in the shade and enjoyed a fine afternoon.

At Mt. Palomar Winery

Anyway, the remaining race of this Dirt Dog Series, an 8k, is the USATF SD-I XC Championship at Mission Bay in San Diego.

10th Cougar Challenge 8K October 15, 2016

It was a fairly short drive to Cal State San Marcos for the 6th race of the USATF SD-I Association Dirt Dog XC Series. The race is held by the CSUSM XC Team and includes a college race, open race and master's race, with everyone starting together. The men's race was scheduled to start at 8:45am, women's at 8:00am, and this gave me a little sleep in time. This was also a back to back race with last week's Balboa Boogie and I needed the extra sleep!

We arrived at 7:30 and walked up to the track to find the bib-pickup area. The women were warming up and some parents were milling around waiting for the race to start.

Arrival

We found the registration/bib-pickup tent. I filled out the appropriate form and handed it to the student volunteer. She took my cash and while writing my bib, asked for my preferred gender. I look at her with tilted head and replied, "I prefer women!" JoAnne promptly punched me in the arm and everyone had a good chuckle. She then asked if was running the men's or women's race. She checked the little box next to the word MALE and handed me my bib.

By this time the women were lining up and ready to start. We found a spot to watch where I changed into my running shoes and prepared for my warmup.

Ready for my Warmup




Women's Start

I previewed the course which was 3 laps on the campus of the university finding it was a mix of dirt, loose sand, gravel, cement, pavement, and a grassy loop around the track. There was a couple of rises that almost passed for hills and would fully annoy me on lap three. I headed back to start line and lined up behind some college kids along side some other grey bearded fellows.

 

Men's Start

The start was quick and I was soon well behind the front runners. We exited the track area and I could see some of the regular age groupers just ahead of me. They went out well below 6:00 pace for mile one and I stayed behind.  I soon realized that I forgot to reset my watch for auto-lap and was not going to see mile splits and the course was not marked. I was able to close up a bit on lap two but my legs were feeling heavy.  Lap three was again, just an attempt to hold pace. I managed to push the last hill and stride out a bit on the grass loop around the track.

 

Final Loop

Overall, I think I'm holding up ok despite running 6 races in 7 or 8 weeks, thanks mostly to a training schedule, developed by Amanda Kourtz, that gets me to the start line healthy.  

 

My finish time was 31:55, good enough for 3rd in the 55-59 AG and 5th in the 50-59 AG.

 

We headed out and made a brief stop  for refreshments at Stone Brewery in Escondido.

 

Refreshments at Stone

Next stop the Cayamaca 6k, the 7th race in the Dirt Dog Series!

 

 

 

 

Ursula Rains Balboa Boogie 5k XC October 8, 2016

Ursula Rains Balboa Boogie 5K  is the 5th race of the USATF San Diego-Imperial Association's Dirt Dogs Cross Country Series. The race is held at Morley Field, at the north end of Balboa Park in San Diego, and shares some of the same paths on which the Footlocker Cross Country Nationals are run. There is a 1k Kids race, as well, that supports the Second Recess Program.

The race is run and held in honor and memory of Ursula Rains, a standout San Diego Runner.

 Aptly named, the course rolls up and down through the park over the 3.1 miles and consists of some two dozen left and/or right turns that includes a course drop of about 50 feet over the first .85 miles, then begins a climb of 50 feet until 1.15 miles, followed by a drop of 25 feet until 1.3 miles followed by a climb of 30 feet until 1.5 miles followed by a drop a drop of 50 feet until mile 1.65, followed by a climb of 60 feet until 2 miles, followed by a drop of about 35 feet until 2.5 miles, with a gradual rise of about 20 feet to the finish line. How hard can it be?

The master's race was scheduled to start at 8:00 and I wanted to arrive by 6:30 to preview the course. We had guests, my brother and his wife, visiting from NM and found them ready to take the drive to San Diego. We had our customary 3 cups of espresso and jumped in the car at 5:30. Arriving about 6:40 we grabbed a parking spot. The lot was already filling and I was surprised to see runners already prepping for the race. We walked over to the bib pick-up area and was soon ready to preview the course. I spoke briefly with Amy Halseth(PRT), the current series leading female master, about the course layout. Then I headed out and found the course marked with arrows in a somewhat confusing directional arrangement. I jogged what I hoped would be the actual course. It was beginning to warm as I returned to the start area. I had the chance to chat briefly with Dave Spinler(SDTC) and Scott McEntee(PRT) We were called to the start line at the top of a long grassy field. A few instructions and we were off.



Balboa Boogie Masters Start

I was not feeling great, I've found that I don't like running on grass, and was glad when we made the 180 degree turn around some trees and transitioned onto a dirt path. I was around a few familiar faces and they looked way better than I felt. Anyway, Scott passed me at about a half mile in and Amy followed soon after. I could see Sheldon Subith just ahead and tried to keep him in sight. I clocked Mile 1 in just under 6 minutes. It wasn't too quick but I knew the next mile would be a struggle. We entered the desert loop which had ruts from water runoff and lots of round rocks in and out of the trail. Dust was everywhere and on a short uphill the trail narrowed, crowding everyone, and it was difficult to see footing. This was followed by a very sandy section which took the rest of the steam out of my legs. After a circle around the dog park and then the swimming pool Mile 2 arrived. I was sucking wind and was passed by teammate Dave, then a Jamul runner. I repassed Dave and eventually the Jamul runner.

Mile 2

Mile 3 was just a hang on fest. I had nothing and could not respond when I was passed on the final stretch. I got him 2 weeks ago at Escondido, today was his.

 

Final stretch

Despite the fact that I struggled a bit, I did manage to squeeze out 2nd place in the 55-59 year old age group which earned me a bottle of Talmage Cellars Cabernet Sauvignon!

Yummy!
Photo Credit: Doreen Karp-SDTC

 The Gory Details:
Finish Time 20:08
Mile 1: 5:55
Mile 2: 6:29
Mile 3: 6:30
Mile .21: 1:15 (My Garmin had the course long, most runners agreed on .17-.2)
24th of 109 Masters
4th 50-59 AG
2nd 55-59 AG

The awards ceremony was wrapping up so we headed out to Old Town San Diego for some breakfast and refreshments at Fiesta de Reyes.

The next stop in the Dirt Dog Series is the Cougar Challenge at UC San Marcos on October 15th. The race is held on the Sam Marcos campus and is directed by the Cougars XC Coach Steve Scott. Yes, that Steve Scott!

2nd Annual Crazy 8′s 5K September 24, 2016

Rancho Bernardo Community Park in Escondido, CA is the site of the fourth race of the Dirt Dog XC Series. The Crazy low entry fee of  $10.00 helps support Mission Vista High School XC Teams. This is the fourth race of the USATF-SD Dirt Dog Cross Country Series. Seven XC races plus one championship race. Combined points of your 3 best races plus the championship race points (double points) determines the winner. Same rules for teams. Be there or be square. The race series has an interesting history that you can read about at dirtdogxc.com.

Up early we again enjoyed a couple of espressos before hopping into the car for the 40 mile drive south on the Avocado Highway.



I15 in Fallbrook, CA

 

Along the Avocado Highway

Another beautiful morning in South County Riverside/North County San Diego. We arrived in a timely manner strolling over to the bib pick-up area and spotted a dog park and many dogs frolicking actively in the early morning sun while their owners sleepily sipped coffee. I was feeling a bit less frolicky! This Cross Country business is quite different from the road racing series. It has taken some time to get trail legs, but I feel stronger.

I have been trying to bump up my mileage, mostly for the SD-I XC Championship in November, despite not having any time or desire to run bigger miles.

I skipped registration for the 2017 Boston Marathon as I wanted to focus on running locally. I really have been wanting to run the Bataan Memorial Death March Marathon in Alamogordo, NM. I have two Uncles that were killed in the Shin'yō Maru incident, while I never knew them my Mom was always remembered them to me.

Long story short, I'll speak with Amanda about it and see if I can prep for the 2017 or 2018 run. I ran 12 miles Sunday when JoAnne and I took a drive to Carlsbad so I could have a change of scenery and run along the 101.

But I digress....


I pre-ran the course as my warm-up, starting on wet and soggy grass which lasted about a half mile. These folks are not shy about lawn watering. Crossing a paved parking lot the second half mile started on a dirt trial. At 3/4 mile was a 50 or so foot hill about a 1/4 mile long.

Then it was a mile downgrade with hard U-turn on the trail/road at 1 3/4 miles that sported some loose sand last year but was packed when I ran through today. Still a tight turn though!

There was also a nice view of Lake Hodges which I am sure I would ignore during the race.

Nice view of the lake.

It was beginning to warm up out of the 50's and into the 60's, still a nice morning. I headed back to the start area on the final mile, a slight up grade, crossing the parking lot again and onto the grassy and soggy finish area.

I looked around for Joanne who was kind enough to carry around my gear for me even though I am cranky before a race. My shoes were soaking wet and I wanted to change. Where was she?

My Sherpa

Changing from my spiked to my into my spikeless near a conveniently located, and comfortable, recliner sofa I was ready to go!

 I relaxed a bit while waiting for the start. I chatted a bit with teammate Patrick L, still on the DL. We, the San Diego Track Club, just made the three runner minimum to score points in the race series.
There were some instructions fro the starter that I failed to hear. There were some HS runners lined up behind us. I was not going to let one of them by! Then! Everyone started running so I...well...joined in. Amanda suggested a 6:10 first mile. The grass was soggy, so it was a bit of work to hold pace. The course crossed a sidewalk and my wet shoes slipped a bit giving me a scare. Soon I was on the trail and feeling ok.

The hill at 3/4 reminded me of HS XC and I pushed a little harder passing a couple of runners.

I felt my GPS vibrate and saw my 6:05 for mile 1. Just about right. As I approached the top of the hill a shadow began to grow to my left. I heard a runner gaining quickly. I glanced at the shadow's head and saw a bouncy ponytail. I then realized that I was about to be chicked! She appeared on my shoulder and I said "Go get em." She said "grr mmm hill" I pushed a little but she pulled away.

Mile 2 headed down a bit toward the lake. About 1 1/2 miles I saw the leaders that had already turned at 1 3/4. I closed on one Jamul runner and followed him through the U-turn and made the push to pass.

About 1 1/2 miles in.

He didn't go with me so I had to work the uphill alone. I knew there were a couple of 50+ guys chasing me and some series points. I clocked mile 2 at 6:01, a bit surprised and happy! The balance was uphill and then on the wet grass to the finish. My legs were a bit toasty, mile 1 and 2 quicker than I've done this year, and I ran 6:36 for mile 3. Considering mile 3 was uphill, a lot, and I went out a bit above my current fitness, I'll take it.

Approach to the finish line.

5k's are too short for me. I am so used to long road races that each XC race has been a learning experience. I am pleased with my opening 2 miles and did press during mile 3. Each race has demonstrated improvement in my fitness. This is a fun course and it did remind me of the courses I ran in HS in New Mexico. As they say, "Back in the Day."



Not a good look!

The gory details:
Official 19:19
Place 24th
Age Group 50-59 3rd
Age Group 55-59 2nd

We stayed for the awards ceremony, I received the 2nd place medal in the 55-59 year old age group. Decent, but I was trying to get the 100 winner points! Actually it is a very nice XC medal!

2nd 55-59 AG

JoAnne and I took the drive home and enjoyed a relaxing breakfast in the backyard. A quick shower and we drove over to Karl Strauss Brewery in Temecula for an Artisan Cheese Board and Beeramisu.

Next race takes me back to San Diego to...the 51st Annual Ursula Rains Balboa Boogie 5K @ Morley Field, San Diego CA. Great another 5k! OK less beer, more footspeed!

Bonita Stampede 8K September 10, 2016

@ Sweetwater Regional Park, Bonita CA is described as "... a challenging European style race through scenic Bonita trails. Includes rolling hills, hay bales and cheering support along the way!

Uh... I clocked the first mile at a comfortable 6:08 pace. Then the fun began....

We woke early and enjoyed a couple of espressos in the warm Murrieta morning. The drive down took over an hour, including some wait time due to an auto accident on I15. We luckily grabbed a parking spot close to the start area. Running a bit late I jogged over to the registration tent and picked up my bib. It was 35 minutes to the start, so I quickly laced up my spikes and headed out for a warm-up. This was a single start race, both masters and open in the same race, and everyone was on the trails. It was low 60's with overcast skies, a perfect morning.

I headed back to the start area and found a spot on the left outside of the crowd as the first turn was a hard right about 50 meters out. The starter gave the instructions "if you miss a turn...it's your own fault." Then we were off and running.



Bonita Stampede 8K Start

Mile 1 was comfortable although I was breathing dust from the front runners. The course was a mix of sand, and loose dirt. About a quarter mile in was a wash created to control rain runoff. It was a bit shaky as everyone was stuffed through the short and narrow dip in the trail. At mile 2 an almost imperceptible rise began. At 1.9 miles it was "welcome" to the sandy zig-zaggy uphill. I clocked mile 2 at about 6:35. From mile 1.9 to 2.15 was a climb of about 100 feet. At the top of the rise I could see the leaders climbing a second hill and I knew this was going to be fun. The first climb was followed by a drop of 40 or so feet followed by another 90 or so foot climb. Cheering HS age kids were providing support along the way. Mile 3 was a 7:15ish, and I was ok with that!  Mile 4 was a rolling down-hillish run that I covered in 6:36 and I gathered myself enough to finish mile 5 in 6:22! I almost forgot...somewhere between mile 4 and 5 was the last of 3 hay bale jumps, I hurdled the 1st with grace, stepped on the 2nd, and cursed on the 3rd. Feeling pretty good overall I held the last mile together. This XC stuff takes some getting used to, and I feel stronger running on sandy trails.



Finish Line In Sight

The gory details...: 
Overall 53 of 154
6th in 50-59 year old age group
4th in 55-59 year old age group

We, SDTC, had enough runners to score in the Dirt Dog CX Series but the standings have not yet been posted. And I think(hope) my position (currently 3rd) in the 50-59AG will not change.

JoAnne and I then took a short drive over to old town San Diego for brunch and refreshments.

Refreshments at Old Town Mexican Café

Next stop Crazy 8's 5k at Rancho Bernardo Park on September 24, 2016

52nd Annual Balboa 4-Miler September 3, 2016

Waking early we headed out to San Diego's Balboa Park, home of the San Diego Zoo, Food Truck Friday, and the Footlocker Cross Country National Championships.

Arriving fashionably early, parking was easy, we strolled over to the registration tent for bib pick-up. I had not previewed the course so I warmed up by running an out and back over the final mile. A portion of this included the infamous zig-zag hill. Feeling appropriately warm I headed over to the start area which was a large grassy field.

Greeting a few runners, I have not obtained a San Diego Track Club singlet yet, I received a few strange looks and questions about my Dahlberg-Kourtz Distance Project singlet.

Then after a few instructions from the starter, we were off and running. I clocked a flat mile 1 at 6:25, at the bottom end of Amanda's suggested opening pace. Suddenly there was a 100 foot drop over the next quarter. It would not have been so bad except that it was concrete covered with loose sand and leaves and a hard right turn at the bottom. I somehow survived and was now running on loose sand and dirt parallel to RT 163. Mile 1.9 to 2.0 was a rather arduous, and unexpected, 100 foot climb and my pace dropped to 6:42. And then just before mile 2.5 was a steep 50 foot drop. Then began a looping mild upgrade until mile 3.5, at which point I returned to the top of that aforementioned 100 foot climb. Now it was a 100 foot drop. Good times. After the downhill it was a short flat and sandy run to the start of the zig-zag hill and about a 1/3 of a mile to the finish. I managed to pass a couple of runners on the hill and one on the home stretch. Mile 3 was tough at 6:53 and mile 4 was a humbling 7:14. One runner easily passed me just before the chute. I once again handed over the tear-off portion of my bib. Tough course. I'll do better next year.
 
Our team, SDTC, took the win and the lead in the Dirt Dog Series lead after 2 races.

The gory details:
27th Overall Master Runner
4th in the 50-59 AG
1st in the 55-59 year olds.

AG Bling

JoAnne and I headed out to Old town San Diego for brunch and refreshments.



Refreshments at Fiesta De Reyes

Next stop and the third race of the series...the Bonita Stampede 8k, European Style XC, on September 10.

11th Wild Duck 5K August 20, 2016

My training has been going fairly well considering it has been over 90 degrees, every day, all summer long. To make matters worse, I hopped on the scale Friday night and saw that I was 4+ pounds heavier than the day before the Boston Marathon!

Waking early on Saturday JoAnne and I took the 40 minute drive to Oceanside. (it may be Vista I haven't figured out all the town lines yet)

Guajome County Park is located near nurseries, farms, and farm stand's that offer Citrus, Avocados, and other tasty foodstuff. It is a popular place that offers camping as well as hiking. It has become the location of the 1st race of the San Diego Imperial association's Dirt Dog XC Series.

We parked and strolled over to the start line and bib pickup. This was to be my first race as a member of the San Diego Track Club 50+ Team. Three races were scheduled, the Masters 5k, the Open 5k and a Junior 2 mile. There were some local High School XC Teams working out and it appeared that at least one team was running the open race.

I headed out to warmup and preview the course. The first 3/4 mile was slightly graded uphill which quickly turned into a rather harsh uphill. After the first mile the course was flatish, one hill at 2.5 miles followed by a downhill to the finish.

Returning to the start area, the temp was rising and it felt marine layer humid. I stood around chatting for about 15 minutes until the starter arrived.

After a few announcements we were off!

Amanda had given me advice on the running the first mile that I either had forgotten or ignored. I reached the first big hill and worked it a bit too hard. Anyway, I passed Mile 1 in 6:11 and knew that the heat, and that hill, were going to chip away at my pace. I tried to hold the pace as the course, a mix of sand and packed dirt, flattened. Mile 2 was 6:18. Mile 3 was a loop near the lake and through the picnic. At 2.5 miles there was one final hill that quickly deposited everyone onto a downhill straight dirt road toward the finish. I was hot and covered with sweaty dust (or dusty sweat).  Either way, I tried to press down and make a decent run for the finish chute.

Crossing the finish line I was instructed to hand over the tear off portion of my bib.

Official time 19:36
2nd in the 55-59 Age Group
7th in the 50-59 Age Group
27th Overall

I haven't figure out how to find online results...no Coolrunning. But I believe I do pick up some points for the Dirt Dog XC Series Individual competition. And I am not sure how we placed as a team.

The awards ceremony was short with the biggest giveaway of shirts, hats, and swag as I've never seen. I snagged a nice SDTC sweatshirt and Dirt Dog Dogbone medal for my effort.

Afterward we took a short drive to Carlsbad for pizza and refreshments followed by a lazy walk on the beach.

Next stop, the 42nd Balboa 4 Miler in San Diego, September 3, 2016

Wild Duck XC August 20, 2016

I took a month after Boston to relax, work on the new home and pork up a bit. Sometime in May I figured it was time to start running again.  With some help from Steve Vaitones, I transferred my USATF-NE Association membership to the San Diego-Imperial Association.

The depth of running clubs locally is not nearly the same as in NE; however, they have the competitive spirit. I signed with the San Diego Track Club, looking forward to running with the 50+ Team for the Dirt Dog XC Series. There are 8 XC races http://sandiego.usatf.org/Programs/Cross-Country.aspx scattered throughout San Diego County. And...complete all 8 and garner the ever coveted IronDog recognition!

The first race is in Oceanside/Vista on August 20, a 5k that hopefully will shake off some rust. Amanda has put together a schedule that is gently bringing me back into condition. I've taken the opportunity to run most of my training on the trails at the Santa Rosa Plateau. I was a bit worried in July, it was hot here, when the temps were staying above 90 degrees every day. Since then, I have become accustomed to the heat and train through. Long runs are back as well as shorter intervals.

 On the home front...

It has been so hot...that my freshly planted avocado trees were getting burned leaves...had to put up some sun screens.

Meanwhile, since we are in a hot spell and severe drought, we decided to plant Waterwise and low maintenance front yard. Apparently the cactus loves it. Eventually the rest will catch up.

And while still figuring out how to decorate the new house...I'm thinking of having the balusters sandblasted and painted light grey to match the lighting fixtures and making new hand rails from quartersawn oak.

While I miss running in NE I still follow the competition and read the running blogs! And I am looking forward to becoming part of the running community here in Southern California