03- Bc Cografya Arşivi: Hill Running

Bay Area Ridge Trail

Recently, I found out about a gem in my own back yard. Literally, it's about 3 miles from my house (in Oakland). In my book, that is walking distance (in case it's not, there is a bus). It's called the Bay Area Ridge Trail. It's 325 miles of trails around the San Francisco Bay, with a proposed future distance of 550 miles, as you can see from the map below. I think this is great, since I grew up living ON the Pacific Crest Trail (2,663 miles from Mexico to Canada, through CA, OR and WA) and hiking, hikers and trails have always been a big part of my life.

I decided then and there that I was going to try to hike, walk, or run as much of it as I can. I found a trail tracker, where you can track your miles.

So, right now, since I am was living in Oakland, I started out with a few sections near my house. It was beautiful. The first day, I went for a 17 mile out and back trail run, which included sections of redwood forests and open grassland and had views of the bay area, including San Francisco and the headlands beyond. It was great. The only downside was that I took a wrong turn around mile 4 and ended up running through a grassland area (for about 8 miles. Oops). I only realized I was lost when I wasn't arriving at my destination when I thought I was supposed to. Day 1: Skyline Gate to Robert Sibley, including sections of Redwood Regional Park, Huckleberry Botanical Garden Preserve and Robert Sibley Volcanic Preserve. (4.3 miles)

Tilden Regional Park

The next day I took a walk with my friend and then ran back to the house via the trail I was supposed to have used the day before instead of getting a ride back with her. The walk was on a nice flat path and the run was a lot of ups and downs on a single track with some really good views of the Bay. I got lost once but ~~followed, stalked~~ was helped by an older gentleman with a 100 miler shirt on. Day 2: Nimitz Way to Robert Sibley, including sections of Robert Sibley and Tilden Regional Park. (5 miles)

Robert Sibley

On the third day, I was going to meet up with my friend for a walk at 9 a.m. I decided to run from my house to meet her. From what I could tell, it was about 9 miles. I left at 7, which should have given me plenty of time. However, you may have guessed this already, but I got lost. I ended up doing an extra 2 miles, rounding out this run at 11 miles (but only 9 of it was on the BA Ridge Trail) Day 3: MacDonald Staging Area to Procter Staging Area, including Redwood Regional Park and Anthony Chabot Regional Park. (9.1 miles)

Chabot Regional Park

Total to date: 18.4 miles**

**I will have to do a more through calculation later, because I have also been on some additional portions of this trail without even knowing it (see stars on map above).

So, the general theme of the Bay Area Ridge Trail Exploration Project (that is the official name and has been approved by the FDA and the USDA) is my getting lost. I am not sure if it's my map reading skills or my navigation skills, or their lack of signage/good maps. Or all four maybe? I have had a lot of fun finding out the routes and making a point to try a new route, rather than the same one that I always do and am comfortable with.

I think it's a great way to see new areas near my home as well as to push my boundaries a little bit. I also feel that it keeps running FUN (or hiking/walking). And the views have been fabulous! I also love the fact that within the city there are such beautiful green spaces. It's like you are all alone running along a trail. I barely saw any other people and there are rarely even commercial structures in view. I can't wait to try some of the other sections!

Do you have any hiking trails near your house? Have you ever done any hiking on the PCT, Appalachian or Continental Divide Trails? Do you like to try new running/hiking/walking routes or do you stick to the tried and true?

Coğrafya Blogcusu

Cinderella Trail Run: Race Recap

Last weekend, I ran the Cinderella Trail Run as half marathon number 5 of the 12 in 2012 Challenge. It was in Oakland about three miles from my house. The course ran through trails in both the Redwood Regional Park and Joaquin Miller Parks. This race, like the last trail race I did, was hosted by Coastal. I am so glad I found out about them! Their races have been fun, the field is very small (therefore intimate) and both the ultra runners and the race directors are awesome. Plus I get to eat gummy bears as fuel.

The details: This race started at 8 a.m. The weather was forecasting temperatures in the 80s, and in the morning, by about 7, it was already feeling pretty warm. Luckily much of the trail was in the shade. There was a 10k, Half Marathon, Full Marathon and 50k.

The course: This was a loop course. The half marathoners did the loop once; the marathoners did it twice and the 50k folks did it twice plus an extra 10k loop. The total ascent according to my Garmin was about 7800 ft. The course winds through a nice shady, wooded area mostly, and affords views of the city, the bay, the Golden Gate bridge and even the Marin Headlands!

The pros: * As I said, luckily the majority of the course was in the shade. However, the 1000 ft climb you see in the profile above was NOT in the shade. Go figure. * The other runners were very friendly. I usually am not one to talk to other people while I am racing, but surprisingly I had several conversations on this course. Granted, they were mostly things like, "whew it's hot, eh?" or "that's a big hill!" but still. * The volunteers were great, very friendly and eager to help. * There were few non-racing runners/walkers on the course. * There was a no shirt option, which saved $5. I took it! *At the finish, there was fruit, clif bars, soup, pretzels, candy, goldfish...and more! * They do the awards right away, so you don't have to wait around.

The cons: * I did encounter some bicycles, but they got out of our way. However, maybe having the race on a non multi-use trail would be a good idea. * The sun on that big climb was a killer.

The race: Right after we started, the course went uphill (you can see in the profile above). It was only about a half a mile, but it really took the wind right out of my sails! I was wheezing and panting and feeling like death. Around mile 2, the course started to go both up and downhill and I kind of got a rhythm going.

Mile 1: 10:03, Mile 2: 9:04, Mile 3: 9:03

Mile 4 had a large steep uphill. In case you have never raced trails before, you may not know that most people walk up the steep hills to save energy. I did not know this the first time and I tried to barrel up one of these steep ones and almost keeled over. Now I know. So I took this little hill slow and easy and then tried to get my rhythm back once I got to the top. However, I was still feeling very tired. I think that I ran too much this past week, especially after doing the Relay. I should have taken an extra day off. My legs feel like lead. Also, I don't think I ate enough breakfast. I didn't want to overdo it, so I fear I under did it.

Mile 4: 10:30, Mile 5: 11:43, Mile 6: 10:49

You would think that the downhills are easier, but sometimes trying not to fall on one's butt, twist one's ankle or crash into another runner (while falling on your butt and twisting your ankle) requires a lot of concentration! I feel like most of my soreness usually comes from the downhill sections. Mile 9 goes from about 500 ft to about 1200 ft in one mile.

Mile 7: 9:03, Mile 8: 9:28, Mile 9: 13:10

Mile 10 goes from 1200 ft up to 1500 ft. This is where the, "when is this hill going to end" conversation is had. Finally the course "flattens" out before heading down a VERY sharp downhill section (a 600 ft drop in about half a mile) where I fear for my life, and then finishes with a mostly flattish section at the end.

Mile 10: 11:33, Mile 11: 9:28, Mile 12: 9:59, Mile 13: 9:13

Finishing time: 2:10:29 (10:02/mi)

This is a 5 minute PR from the last trail race, plus I got 1st in my age group! I was the 2nd female overall; the first got a 2:08:49!! If only I wouldn't have stopped at that aid station and eaten those gummy bears! If only I would have run faster on that first mile! Oh well, next time I will beat her!

Afterward, I volunteered for a couple of hours. Its so great to stay and watch the ultra folks coming through. They are all so positive, even though they are going to have to go back out in the heat and do another loop (or two!) It's really inspiring! Also, it's good to meet other Bay Area runners. Even if I am not a group running person, it's still nice to be part of the running community!

The verdict? I would run this race again. However, I would take a full rest day the day before, and I would get up earlier on race morning and eat more breakfast. I had no gas in the tanks this time! I thought I knew better than that!

Do you ever talk to people when you race? Have you ever had one of those "lead legs" or "empty gas tank" races? Would you (or have you) ever run an ultra race?

Coğrafya Blogcusu

The Relay: Race Recap

The Friday before this race, I was not sure what to expect. What I got was an experience very similar to traveling alone. You are by yourself, but you meet fellow travelers who are on the same path as you, and you become friends in minutes. Often, your paths only cross for minutes, or days, but you feel as if you have known the people forever.

My van was like that. A bunch of travelers, all going down the same path, with stories about our craft. Everyone is different; the level of experience varies, but you are all united by a common goal/love. Age range: 20 - 45. Ability range: Once a week runner (1) / Once a month runner (1) / Second race ever (1) / Marathoners (3). Quickly, I will go over the players. Names have been changed to protect the innocent.

MYL: The Organizer. Has run a couple marathons and some smaller races, but is currently not training for anything. She is also the one who got walking pneumonia and therefore was not sure if she was going to be able to run. Texas: A jokester. Has only run one other race before, which was 6 miles long. He ran that race in cross trainers. Backseat B: Fitness Guru. Not a frequent runner, but has buns of steel. The 6 Minute Man: This guy put down a 6 minute mile as his pace. We were all in awe. Young R: At 20 years old, was by far the youngest of the crowd. But he was still picking up what we were putting down.

All 12 of us got together for dinner on Friday night, for a little meet and greet. I am glad we did, because after the first 2 minutes, we already knew that our group was going to have fun. Do you know how I knew? First thing 6 Minute Man says to me is, "I read your blog". I was thinking, "oh crap; I hope I didn't say anything incriminating about this race!" Anyway, I learned that he had Googled everyone after he found out who was in our van. Creepy, right? But funny. You know what, if you put it out there, someone can find it! So beware. At least 6MM was honest about it (cough, cough, stalker!) Everyone was really nice, even the Van 1 people! But I didn't spend as much time with them, so you won't hear about them as much.

On Saturday morning, Van 2 (that's us) met up with Van 1 in Calistoga, CA (in case you are not familiar, that is in Napa County in the wine region) at the start line to see them off. The way our relay was set up was on a wave start. The first teams left at 7 a.m. and every half hour, about a half a dozen teams left the start line. The last teams (the fast people) left at 3 p.m. There were about 200 teams. We went over the start line at 9 a.m.

Doing "team stretches" before the big race

Our van then had to wait, since our first leg was not until about 1 pm. So we went and had some pancakes and coffee at the Hydro Bar and Grill. To be honest, I wasn't sure what to eat. Usually I run in the morning, so I have a simple breakfast (must have cereal!) and I hit the road. But this time, the time of day and the waiting, and the HEAT...I did not know how to play it. About an hour before my first leg, I had a bagel with peanut butter. You know how they say that certain things work for some and not for others? Peanut Butter? Does NOT work for me. Urp.

Leg 1: 5 pm Saturday. Finally, it was time for my first leg. It was about 85 degrees and very, VERY windy. The wind was not a nice, cooling breeze. It dried out your eyes, and your lips and your tongue. It pushed you backwards. It was hard. The beginning of my leg was through Petaluma, which is pretty flat, but that meant navigating the streets, which are not shut down. Around mile 3, there was a steady (and HOT) uphill until around mile 5, when it finally went down to the end. I saw cows (this area used to be known for it's dairies), sheep (I yelled MMAAA at them and the one other runner, who I didn't realize was behind me, laughed at me) and lots of green rolling hills.

TOTALS, Leg 1: 6.9 miles / 54:23 / 7:56 pace

Much of leg one looked like this

After our van was done, we headed to San Francisco, where we had a chance to rest at a friend's house. Unfortunately, we went the wrong way and ended up taking the coastal road instead of the freeway. This gave us the chance to have dinner in Stinson Beach, which is lovely, but made it so we did not arrive to San Francisco until about 9:30 and we were needing to leave by 11. I got about 1 hour of sleep.

Getting ready for the night run. Photo Credit: Texas.

Leg 2: 12:05 a.m. Sunday. Since MYL had gotten sick, I agreed to run this leg for her. I am so glad I did. This leg started at the foot of the Golden Gate Bridge and wound it's way around the coast, past Baker Beach, the Legion of Honor and the Cliff House and then down the Great Highway for the last 3 miles. It was the easiest 7 mile run I have ever done. It was cool, about 50 degrees, there was a nice cool sea breeze coming off the water, the city was quiet and dark (which I thought I wouldn't like, but I LOVED) and it was nice to just run along, without music (I know! Me? No music!) through the city I love so much. It was a little hilly as well, but they didn't even phase me this time.

TOTALS, Leg 2: 7 miles / 59:11 / 8:22 pace

This is where I ran for leg 2. It was dark, but still beautiful!

Leg 3: 3:30 a.m. Sunday. This leg was quick and easy, and although not as great as the last one, it was still nice to run quietly along in the dark.

TOTALS, Leg 3: 1.8 miles / 13:33 / 7:44 pace

After our last runner was done, we went to the resting place, which was a college gym, with showers and where you could stretch out in your sleeping bag and rest. We chose rest over sleep, but still by the time we got in, it was about 5:30 a.m. We got up at 7, making the grand sleep total about 2.5 hours.

Van 2

Leg 4: 12:34 pm Sunday. Holy hills batman. This one was a doozy. It went up and down and up and down and up and up and up. From mile 4.5 to 6, there was a 700 ft elevation change. I thought I was tough. I have run hills before. I run trail races. But these hills, running on no sleep, in 80 degree weather, up and up and up...they killed me. I was hurting. On the plus side, I passed 6 people. Hey, sorry dudes, but that made me feel good. I'll admit it.

TOTALS, Leg 4: 6.3 miles / 55:23 / 8:46 pace

Over the hills and through the Redwoods

After I went, the next runner was our last runner. Her leg was 6 miles total, and we all jumped in at the end to run the last mile with her so we could all (including Van 1) cross the finish line together as a team.

Finishing Leg: 1.2 miles / 15:56 / 13:07 pace

Team TOTALS: 194 miles / 29:32:56 / 9:08 pace

The finish line. The guy in orange is who we were running/raising money for.

*Just a side note, the Google team usually wins, at least they did for several years. This year, they got lost and came in 2nd. However, this did not stop them from maintaining UNDER a 6 minute mile the entire time! (their total was: 19:49) Results HERE.

Afterward, there was BEER. And burritos. I was in heaven. Actually I ordered a burrito AND a plate of nachos, which I did not even come close to finishing. Then we had to drive back home (about two hours), get gas for the van and drop me off at my car where I had a 30 minute drive to get home. Then I took a shower and went straight to bed. I think it was about 9 p.m. I slept for 11 hours. Phew.

The Verdict? If you are not from California, or even if you are, you should do this race. The scenery is amazing and it varies, showing off many of our best places. This is a great way to get introduced to some of the smaller towns and roads and off the beaten path areas.

Would I Do it Again? Yes. It was hard and I don't know how some people, who weren't regular runners, did it, because I think I am in pretty good shape and I had a hard time on some of the legs. It was challenging to have to run several times in one day, without proper food or sleep, up hills, in the heat. But I have to say, I loved every minute of it. Also, I made a bunch of new friends, and that is invaluable.

Van 2. Photo credit: 6MM.

Who is ready to run with me next year? Have you ever conquered a fear and found it better than you imagined? Have you ever been to any of the towns we ran through?

Don't forget to check out other Fitness Friday posts over at Jills. Have a Happy Mother's Day on Sunday all you MOMS!

Coğrafya Blogcusu

Grizzly Peak Trail Run

For race number four of the 12 in 2012 Running Challenge, I chose to run my first trail race, the Grizzly Peak Trail Run hosted by Coastal Trail Runs. I thought I had run a trail race before, but it was really a very wide bike path race, NOT a trail race. So this one was an eye opening experience for me. I run trails all the time. In fact, 3 or 4 of my 4 times a week running are generally on trails. So I thought I was ready. I was surprised at how hard it was.

Let's talk about the pros and cons of the race. First, the PROS. This race was small. I see that as a major pro. It consisted of a 10k race, Half Marathon, 30k, Marathon and 50k. All together, there were probably 250 people, the half marathon being the most popular. Also, this race was only $40. It was in Tilden Park in the Berkeley Hills, which was a beautiful venue. Around mile 6, you could see the entire Bay Area, including the Golden Gate Bridge.

The view from the top.

The aid stations were AWESOME! Snacks consisted of: Peanut M&M, plain M&M, chex mix, potato chips, pumpkin pie, gummy bears, oranges, bananas, watermelon, Gu, Clif bars, Oreos, graham crackers, goldfish, potatoes with salt, peanut butter and jelly sandwiches, snickers, kit-kats, twix, trail mix, coke, sprite, water and electrolyte drink. I only had a few gummy bears and some water, but the other snacks were tempting! I'll let the 50k folks have them though!

Yummy!

Now, the CONS. The t-shirt was cotton, but you can't really expect much for $40. There was a tech t option for an extra $24. There were no medals for finishing, only for placing. But that doesn't really bother me that much, since I have a stack of medals that I don't know what to do with already! The trail was pretty well marked, but I (and a few others) did get lost once. I don't know if that was my fault or what, but I wish it hadn't happened. There was only one photo at the very finish, and mine is blurry.

It was a muddy race! Good thing I wore my old shoes!

So, how was the race? It was awesome. It started off a little congested, since it was not only a single track from the get go, but it was also uphill right away and very muddy. Many people were walking right away, so the beginning was a little slow. However, once we got up the hill and I passed a few people, it was good. I ran with the same 4 or 6 people pretty much the entire time, after the first couple of miles.

Although the first 2 miles were uphill, it was more gradual, so I ran the entire time. However, at mile 2.5, the hill went straight up and since the guy right in front of me was walking, I decided to do the same. I really wanted to run the whole thing, but now that it's over, I realize that probably isn't possible. There were some killer hills! Sometimes you need to recharge.

At mile 3.9, we finally started going downhill. Except it wasn't a relief. It was WORSE than the uphill. After that, I found my rhythm a little bit and headed down the hills and back up the hills. At mile 6.5, the view was gorgeous. I told myself, "this is fun. And beautiful", and it was. At mile 8.5, I stopped at the aid station, ate a couple of gummy bears and a shot of coke (a first for me!) and then headed up the trail. Except it wasn't the trail. I figured this out, but not before I went about a half a mile out of my way (and half of it was uphill!) Darn it. I got back on track and started up the hill where the arrow is pointing to (the one that sucked).

Luckily the last few miles was almost all down hill and it was gradual, so it made for a fast ending. I came in as the fourth girl and if I hadn't of gotten lost, I would have been first or second in my age group. As it was, I ended up third (so I got a medal anyway!)

Final time: 2:14:55 (10:32/mi)

3/12 age group

13/89 overall

Total elevation change: 4496 ft (according to Garmin)

Net elevation change: 1000 ft

I am considering this a new TRAIL PR!

Afterward, I stuck around to help with the aid station at the end, which was also the turn around for the 30k, Marathon and 50k folks. The race director was awesome; everyone was like a little family. They were very friendly and just cemented the fact in my mind that the running community is The Best!

Verdict? I would do this race again in a heartbeat. But first, there are so many more Coastal Races to choose from! Next up is the Cinderella which is only about 2 miles from my house. How can I not sign up for that one!?

Have you ever run a trail race before? What is your favorite sweet or salty snack, either from my list or at a race you have run?

Coğrafya Blogcusu

The Run That Cost Me Five Dollars

In Which I Lose a Challenge: Thanks to NYC Running Mama and the Patriots, yesterday I had to run 4 miles. The challenge was that you picked a winner and if your team lost, you had to run the number of miles of the point spread. Well, as you all know, the final score was 21 - 17, which means four miles for this girl. I am not really a Pat's fan, but since the Niners were already out and Mr Lovely is a Pat's fan AND I do like Brady, I went for the Pats. I did not watch the game; I only googled the score Sunday night to see how many miles I would be running yesterday. I would have run anyway, but it is kind of fun to run for a "reason".

I did four miles for Brady and another 1.7 for myself.

In Which I Discover a Trail Fairy: I have been running on the trails a lot lately. Luckily, we have had very little snow in our area this year, so they are fairly clear of moisture. However, the other day we had a bit of a storm and when the trails finally dried up enough for me to run on them, I discovered quite a mess. There were branches and trees everywhere. I spent the majority of my first run clearing the trail of debris.

Here is an excerpt from my running journal that day: I ended up running (and walking) 6.24 miles. It took me an hour and twenty four minutes. Here is my pace chart, so you can see how many times I stopped to throw branches off the path. All in all, it was a struggle today.

Ug. But today I noticed that the trail was looking clearer. I have been getting rid of a few branches each day, but the trail is still by no means totally clear. BUT. It is clearer than I left it. Somebody else must be clearing it! Thank you trail fairy!

In Which I Almost Eat Dirt: I was so excited that the trail was clear and that today's run was So Much Better than the one I was mentioning above, that I got overly excited, sped up, tripped over a rock, stumbled, arms flailing, flew through the air and caught myself from falling with one finger upon the side of the bank. Really. I did not fall, but I must have stumbled for a good 12 feet before finally righting myself. Luckily there was no one around to see me (except maybe the trail fairy?)

In Which I Lose $5: Today, as mentioned above, I felt really good, the trail was clear and my run was for a good cause, and so I was running a bit faster than normal. Because of this, my body was a bit more bouncy than normal and my iPod fell out of the holder on my belt. This belt not only holds my iPod, but I also put my keys and an emergency $5 in there. You never know when you may need an ice cream, or a bottle of water, or to bribe a policeman or to pay someone to use their phone... Actually, I run in the boonies, so most likely I would spend my $5 bribing a deer or a squirrel, since I never see another human being on my run. Ever. I always carry the spare fiver anyway.

Today, my bouncing caused the iPod to bounce out of my belt and down the mountain, causing me to spend several minutes climbing down the side of a hill to retrieve it. Once I returned it to it's rightful place, I continued on my run for Brady. Little did I know, but the $5 had fallen out as well. I think I know where it is and I will probably look for it next time, but darn it, it was at the very top of the hill (see below graph for elevation)! I wasn't planning on going that far up the hill for at least another week.