The Effects of a Taper

ta·per  /ˈteɪpər/
verb (used without object)

1. to become smaller or thinner toward one end.

2. to grow gradually lean.

Adverb (used with object)

3. to make gradually smaller toward one end.

4. to reduce gradually.

Above is the definition of taper.  Let's go through and see how accurate these so called definitions are;
1) to become smaller or thinner at one end____if you are talking about candles or pants, that makes sense.  If you are talking about a person "tapering" for a sporting event, like myself, that makes no sense.  I simply have not gotten and thinner at either end....especially the REAR end. 
2) to grow gradually lean_____again, if you are talking about candles or pants, this makes sense.  But with regards to me, no I have not become any leaner, thanks to my love for baking and eating.....
3) this is too similar to the first 2 definitions so DITTO...to #1 and #2.
4) to reduce gradually.  Ok, this could touch upon my situation here tapering for Umstead, I am gradually reducing my running and workouts.  However, what it doesn't say in there are the some of these definitions:\
 

A) TO FEEL CRAZY



B) TO FEEL LIKE YOU'RE BOUNCING OFF THE WALLS

C) TO FEEL CRAZY

D) TO FEEL LIKE YOU SHOULD RUN AROUND IN CIRCLES FOR AN HOUR OR SO

But seriously....I am feeling quite energetic and contained at the same time.  My mind is going nuts at work like I have no attention span.  I **feel** like I won't be able to fall asleep at night yet I am asleep in less than 1 minutes after my head hits the pillow.  I am getting 8 hours of sleep and WOW, it IS true what they say about getting proper amounts of sleep.  I feel human again. 

This has been a fun journey, I look forward to see what I have learned this far (and paid attention to enough to make changes) and what I need to further learn.  

The RoadRunners, BEEP BEEP

Hee Hee, no jogging allowed.  We sure were disobedient.....we jogged on this here roadway by the Renton Airport as we were going around the south end of Lake Washington.  Not only were we disobedient once, but TWICE.  After Owen and I signed up for Umstead 100 we started to drum up some training plans. Umstead 100 takes place in a state park in Raleigh, NC.  My parents live about 15 minutes away so we thought we'd visit them and run 100 miles. The run consists of 8-12.5 mile loops with a total elevation gain of 9000ft.  This is very different from any 100M we have done, with the exception of PAC RIM 24 hours run, which we were ridiculously unprepared for, sadly.  In effort to not make that mistake again, we kicked around a few ideas about training runs.  Let's run the south end of Lake Washington!  Let's run at Lake Youngs!  Let's run 5 loops at Lake Youngs!  Let's do road runs!

I decided to keep a training log, something I never do.  I wanted to keep track of how many hours I spent training for this and how many miles I ran a week and how much I cross trained.  I realize this is hardly a new concept, but for me it was new.  It all started when someone gave me a goofy calendar.  I decided to make that calendar into something and so it began, my training log.

Training for a flattish 100M has been interesting.  I've put in more miles that usual, but probably not much more time.  It takes a lot longer to get in 25 miles on the trails than it does to get in 25 on the road.  But then the road beats me up and I feel as if I've run a hell of a lot longer.  I did more cross training than usual, ran plenty of 50k's, on the trail and on the road. I'm also planning my wedding, so fun things mixed in that take time as well. Let's see how it goes, Umstead is just a few weeks away.


The nice thing about going into Umstead is that pretty much, I hit my training goals. To name a few, we ran around the lake twice, and ran 50 miles at Lake Youngs.  The 50 miles went ok, we ran 3 loops with our friend John and he left us to run the last 2 laps dependent on our iPODS.  When we were running with him, he said, 'when you finish 5 loops, you'll be at about 47 miles, why don't you just run 50'.  I had of course thought of this but decided to stick it in my back pocket and pull is out as we rounded into the last turn of the last loop.  But it was now out of the bag.  It was a goal we had to attain.  As John left us, he said, 'while you guys are still running, I'll be taking a nap on my couch after my wife makes some soup for me and I pig out.' Thanks....thanks a lot.  Well, as we rounded the last corner of the last loop, I looked at my watch and it read 47+ miles.  Owen and I looked at each other, gave the nod and we kept running.  Within 2 minutes is was so dark that we could hardly see and our lights were in the car.  However I could see that the battery was getting low and I did not want the evidence of 50 miles to diminish before I could get a photo and send it to John.  So we rushed to the car, tried to find out lights but could only find a small pen light.  So basically we ran up and down this little road until we hit the 50 mile mark.  And literally, it was up and down.  We would run up, turn around, run down, turn around run up, repeat.....it felt like hill repeats after the long day but on fresh legs it probably feels like a bump in the road.  I kept trying to run fast so the battery didn't die, it literally was a race against time.  I heard the last beep signifying 50 miles and BAM, we were done.  Ran to the car to grab my phone, took a photo and phew....The evidence is all here!

The 2 runs around the lake were actually kind of fun, an adventure.  We have biked around the lake countless time and so it was interesting to run it.  The hills are felt much more on the feet than on the bike, that is for sure.
We started out going through the bike tunnel

Then headed over the I-90 bridge

To Bellevue

Next to the freeway.....

Following the bike trail

To the Renton Airport

Towards Seward Park

On the busy streets....

Following the speed limits....

Back home towards the bike tunnel

And, we're done!

It has been a pretty wet winter with lots of low level snow, so perhaps we would not have made it to the mountains as much as we have in the past. However, when we get back from North Carolina and the weather has warmed up a bit, I am looking forward to hitting the trails in the mountains again.  I've enjoyed these last few months of training and I am excited for Umstead.  I am also excited for some warmed weather and some trails.  Umstead here we come!

Blood, Sweat and Tears and a Shoe Review

Thanks to Fleet Feet Sports and Rain City Ultra Runners, Drymax socks and Montrail have given us 2 pairs of shoes and a bunch of the best socks in the whole wide world for running.  A bunch of us from the Rain City team tried out our new shoes at the Orcas Island 50k.  Orcas Island 50k is another Rainshadow Running event and it is a tough and beautiful run.  Every year I've done it, I have been lucky to have pretty decent weather.  This year is was absolutely perfect weather and views.  That doesn't happen often in the PNW in the winter months.  I tried out my new Montrail Rogue Racers.



I know it isn't wise and perhaps frowned upon to take new shoes out of the box and then wear them at a race.  So I ran 3 miles in them first.  3 whole miles with my dog which means lots of stopping for #1 and #2 breaks for him.  I brought an extra pair of shoes to Orcas just in case I didn't like the Rogues as I knew there would be a chance to change shoes at about mile 10.  But I know myself, I don't like to stop for long periods of time during a race unless I'm desperate.





Green Team at the start





 The gun went off and I raced for the single track with friend/team mate Sara. I learned my lesson at Deception Pass to get out there and get to the single track quick to avoid the cattle herding on the first climb. Well...that didn't go super well for me. I usually go out slow because I have to for various reasons and I threw caution to the wind and went out faster than usual. Within 5 minutes I felt maimed. I had to stop and stretch and try to walk off the intense leg pain that I thought had become a distant memory. As I stopped and stretched, most every one ran by me. I tried to get back "in line" but the pain was again immediate and I had to pull over again. For the first 10 miles, I was a hobbling mess and seriously considered dropping from the race after we hit the first aid station at mile 10. But, as I said before, I know myself and as much as the idea of running in pain for 6+ hours sounded atrocious, the thought of DNFing sounded worse. By the time I hit the powerline, the infamous monster climb at about mile 11 or 12, I was beginning to feel better. The slower pace was helpful and I tried some new climbing techniques that were easy on the pain. It took just less than an hour to get up the power line climb and I was off running the best part of the run, a sweet downhill with cushy trail which makes for a fun trip down back to the lake. I felt pretty good here and was really enjoying the day. I didn't once think about my feet. However, I did notice that the shoes felt much lighter and softer than the Masochist. I love the Masochist, even after running 32+ hours at Big Horn, my feet felt (relatively) ok. But wow, I really like the Rogue Racers! I can't see running a 100 in them, but for shorter runs they will be my shoe.

Anyway, after the run around the lake where I was feeling good, the climb up Mt Constitution was next.  This climb seemed like a mole hill after the power line, plus I was still feeling good.  I made it up there, checked out the AMAZING view, filled up my water bottles and I was off running downhill, my favorite way to run.  I had heard that Owen was just minutes ahead of me so I thought I'd see if I could catch him.  I ran as fast as I could down Mt Constitution.  What a blast that was.  But I sure paid for it.  I was maimed again after that and pretty much hobbled the rest of the way up the last climb, the last descent and the last 1.5 miles around the lake.  I was nearly in tears whenever my right foot hit the ground.  I knew had no chance in catching Owen at this point, but I thought I'd try to stay motivated to make it in under 6:20.  I did, I crossed the finish line in 6:17, just a few minutes behind Owen.  Crossing the finish line is awesome, you forget what has just happened for the last few miles and smile because you're done, you're with your friends, you just saw some great views and now you're going to eat a lot of food and talk to you're friends and cheer for other friends as they come in and cross the finish line. 

Overall, a great day with STELLAR views and weather.  The Montrail Rogue Racers were AWESOME, I had a great time seeing so many friends.  Rainshadow Running does a fantastic job at putting on hard runs in beautiful places.  Plus the food was delicious after! 

Why am I so tired and eating myself out of the house?

 

 Um, why am I so tired?  I asked Owen this the other day and we found ourselves temporarily stumped.  I'm sleeping well, getting anywhere from 6-9 hours of sleep a night, eating well....what could be the problem?  Oh right, we are in the midst of preparations for March 31-April 1st Umstead 100M!  That would make sense.  That must be why I am eating myself out of the house.  I have been making a conscience effort to eat better in between meals and to eat less sugar.  It doesn't help when I come home from work and head straight for the fridge to find it unpleasantly empty.  Lesson learned, I am stopping at the grocery store on the way home from work now.....

Why I didn't think of that before I'll never know.

Since the Ghost 50k in November, things have been going pretty well.  I ran Deception Pass 50k in December and I had a pretty good run there.  Deception Pass is a new Rainshadow Running Race and it was really a great course.  The trails were quite nice and bouncy, the scenery was beautiful, the food was great and the aid stations were packed with great volunteers.  My only complaint would be that the 25k-ers and the 50k-ers started at the same time making the lolly pop loops in the first 14-15 miles a bit congested.  It was hard to get around people.  When I had finally made it to a place where I could run my own pace and  I looked at my watch and it was 1hr 58 mins!  However, that's part of what happens when you don't sprint to the single track.  I'll know for next time.  After that, a really cool thing happened a few days later.....Owen and I got engaged!

That is the best news all year!  We are very excited!

After the exciting evening of getting engaged, soon enough it was the winter break and I had 11 days IN A ROW off from work.  I ran every day pretty much and worked out like a mad dog in the gym.  Slept, ate, layed around, went skiing, I truly relaxed during that time; in between activity!  Now it is 2012 and Umstead 100 is rapidly approaching.  I am trying to really put the miles in and still hit the boxing gym 4-5 days a week.  This is why I am so tired.  Although last week we had a big snow storm here in Seattle and the gym was closed most of those days.  What's a person to do?  Run more!  So Owen and I ran every day in the snow with screws in our shoes to keep from slipping.  It's much harder to run in the snow but I do think that it helps with technique.  Without really utilizing your core, you will slip and slide, even with the screws.  You hardly get a push off so it feels as though it takes more effort to move forward.  The snow didn't melt by Saturday, the long run day.  So we ran at the local Discovery Park which has a few different loops, the longest being just under 5 miles.  So 7 loops we did running the slush, ice slush water, some snow and mud and some pretty intense wind when you hit the path near the water.  Without the good friends we saw there, it would have been a long boring day in the slush.  But other runners were in the same boat, not being able to make it to the mountains because of all the snow.  So glad we were able to still knock out some miles and see some good friends.  I had my biggest week in about 3 years, 85 miles!  And after 85 miles for the week, I was still temporarily stumped as to why I am so tired and why I cannot stop eating....silly me. 



Thanksgiving weekend---5 days of NO WORK!

I am grateful to have job in these tough times, however, I am equally, if not more grateful to have time off.  I had a whole 5 days off with a race in the middle.  My niece is a freshman at Western Washington University and she came down on Wednesday to spend the weekend.  We spent the first 24 hours eating and watching movies.  Totally relaxing!
Thursday-I made an nontraditional T-day dinner.  I didn't know I would be "hosting" T day dinner until Tuesday evening.  And when I say "hosting" I use it quite loosely.  Basically, I made dinner for my niece, Owen and I and gave the dogs lots of snacks along the way.  I made sesame crusted salmon with orange miso sauce, scalloped sweet potatoes, asparagus and we had the yummy-not an ounce of nutrition-white rolls with it all.  We all overate of course and then had pumpkin pie and ice cream.  I was not prepared to make a turkey so that is what I came up with....it was tasty enough and we were full and the dogs were excited for nibbles.
Friday-more relaxing

Saturday- the Ghost 50k. Scott Krell does a great job of putting on this event.  There are options for a half marathon, full marathon or 50k.  Last year I had done the 50k and this year I thought I'd sign up for it again.  The course is actually the old Seattle Marathon course and take you out and back a few times along Lake Washington.  The "Official" Seattle Marathon is the following day, Sunday.  I am considering this MY official Seattle 50k because I prefer it to the actual marathon, it's fun, low key and it's 5 miles longer.  Plus, I know everyone at the aid stations so it's a social event as well.  I haven't done a race since Big Horn 100 in June and have taken some time off mentally from running and physically, sort of, as well.  I stopped putting in my regular mileage for a few months and then recently started back up again.  I of course supplemented the time I would have spent running doing other physical things so  I didn't go crazy.  I looked up my time from last year thinking I would compare it to this year and see if that time off was helpful.  Last year at the 50k I went a 4:49 so I was hoping to break 4:40.  I was using my friend's Garmin 305 so I could keep track of pace and the eventual demise.  I actually ate something a few hours before the race to get some calories.  The weather was perfect for running, maybe not for volunteering, but running wise, I couldn't have asked for anything better and that is saying something for the latter part of November in the PNW!  The run started and we were all mixed together, half marathoners, marathoners and 50k-ers.  Plus there was an early start so it was unusual not to see fellow runners along most of the way.  And since we were running on multi-use sidewalks, there were lots of other people and dogs.  The nice thing about seeing the other runners so much is that it's nice to say hello and a "nice job' here or a 'looking good' there to take my mind off the fatigue that eventually came.  But oddly, I felt great almost the whole way. I was into my music, I was excited to get back on the horse and do a race again and I just felt happy.  I got tight a few times in the middle, hip flexor, groin, etc, but then it went away or I got used to it.  The last few miles felt long to me, I was getting pretty tired and I am certainly not used to running on the road that far.  But all in all, it was a great experience to get out and get involved again in doing a race, AND feeling healthy.  As I always do over the course of a run, I calculate how many miles I have left and then go through the possibilities of what time I can go.  As I was passing the start/finish for the last loop around Seward Park, I was at about 3:50 or so and I thought....um, maybe I can break 4:20.... I kept looking at the Garmin and trying to go faster, but my legs were moving as fast as they could.  I was swinging my arms like crazy, trying not to lean over, etc.  I was coming down to the last few yards as best as I could...but alas, I came in right at 4:20!  So I didn't break 4:20, but I certainly surpassed my expectations.  It has been a long time since I felt healthy during a race and really THAT is what I am most thankful for.  I have been waiting to get back on the horse for a while now.  Maybe it's a short lived wellness, but in any case, it felt great to run healthy again.

Owen running smooth and happy!
photo by Lind Say

Healthy and Happy
photo by Lind Say

Another cool thing about this race is the finishers award.  How about this bottle opener?  It's actually a useful household item.  Very good idea Scott!

After the run, Owen, my niece and I went out for pizza and cookies, of course.  Owen went home to sleep and get ready to run the Seattle marathon the next day b/c that's just how crazy he is.  I took my niece to the movies and got all crampy in the seats.  The movie, the Descendants, was awesome.  My legs were achy through the whole movie, but I was highly entertained none the less.
Sunday- More relaxing, marathon cheering in the wind and rain, eating and a big drive up to Bellingham and back in the apocalyptic rain.
A great 5 day weekend it was and now it's back to reality.....HARSH!

Time, where does it go?

It seems like just yesterday it was the Pacific Northwest's version of summer.  I went for a run after work last night in the dark, wet, cold.  As I was getting pummeled by wind and rain I thought, 'wow, it's November!' And you know what that means.....HOLIDAY PARTIES and HOLIDAY TREATS and a giant tendency for me to feel better about being lazy, every one is doing it!



Me, in a dog body

 

Me, in a dog body, showing no willpower

It's rough adjusting to the weather change and darkness.  However, if I keep in mind that I never feel worse after a run , I am confident that will keep me motivated.  My motivation has not waned for the 5 AM class. In fact, it has only grown.  It certainly is not easy getting up that early and working out pretty hard then going to work.  It's not so hard to go to work after as it is to be a bit sleepy and then shock my body by jacking up my heart rate at 5AM.  But it's been good for me as it is so different from what I am used to.  As the old expression goes, train your weaknesses.  I am not sure how jumping out of bed and soon after, without coffee, jacking my heart rate up is going to help me, but the actual workouts will, whatever time they take place.  I have never done a strength training program before and now that I am almost done with the first 3 weeks, I am really seeing improvements.  I have forgotten how motivating it is to see improvements, I don't see that in my running.  I am quite sure that is why I continue to get up before the birds to do it. 



This is my instructor!

I think the overall strength I am gaining is helping me in everything I do.  I just feel an overall sense of balance and strength that I haven't felt before.  Even though I have been doing these classes since mid-July, I think it has been recent that I really feel the changes and am able to apply them to functional movement.  Keeping that in mind, I bet it will help with the running....In fact, just the other day I was running and I was thinking, what muscle is that I am feeling?  That feels foreign. Turns out, I DO have a hamstring, in fact, I have 2.  Then the other day I woke up and I though, um, what muscle is that that feels kinda sore?  Turns out, I WAS using my glutes.  These are muscles that I think I have neglected for so long and they went away.  Wouldn't you, if someone ignored you for centuries?  Well, I have convinced the hamstrings and the glutes to come out of hiding and come get reunited with their former mates.  The quads were very happy to see them again.  Now the quads have decided to go on a 3 day weekend and leave the housework to the the hamstrings and glutes.  Soon they will all be reunited, working together and we'll have a party. 

Also in the class, from the instructor you see just above, I have learned several expressions.  He oftern shouts, "HEY, NO CADILLACIN!"  I didn't know what this meant at first.  Now I know it means stop being a slow poke, move your butt.  Then I learned what it meant to "get yoked." I have no intentions of "getting yoked", but I do like saying it.  I have learned how to do a "clean" and "jerk".  I can understand why they call it a "clean", but why a "jerk?"  I'll have to google that at some point. 



Relapse Prevention and the Gambler

Cascade Crest 100 is approaching, it is this weekend.  And although I **know** I am doing the right thing by sitting this one out, it's becoming increasingly difficult to see myself on the sidelines.  I so much want to be out there running.  I keep telling myself what a good thing that is, that my desire and my passion for running is as alive as ever and the fact that I am chomping at the bit to race is a good sign.  I had been feeling so burnt out but kept pushing myself harder and harder to get the results I was looking for and things were falling apart.  This scenario brought great angst, confusion, frustration and wonderment in terms of why I was doing what I was doing and why I felt so compelled and driven to keep banging my head on the wall over and over again only to wind up with the same headache.  Finally I took the necessary step and changed my approach completely.  The change has been significant.  I am feeling healthier and healthier and stronger and stronger.  I am keeping fit and running just enough to keep some muscle memory there.  Last week I think I ran 17 or 18 miles total, and not all at once.  I had very minimal leg pain.  I decided to test things out further by riding my bike to the best yoga class ever; Jasyoga with Erin, on Sunday.  I have not been able to ride my bike without pain for well over a year now.  I hopped on my bike and rode gently to Fremont with no pain!  On the way there, I was feeling more optimistic than I have felt this whole 18 months and turned to Owen and said, 'um, maybe I could do Cascade Crest!'  It was a fleeting moment of excitement!  Then I thought, really....really....!?  I must prevent this relapse! I know I am passionate about running, and some say I have an addiction to running.  But I think that now that I have changed my approach to running and have taken a step back to heal and gain strength and confidence in what my body can do, I realise that it is my approach that is addictive and probably insane.  I had written a while back that I thought I might be insane for continuing to run with pain despite trying everything I could think of besides stepping back to rest the injury.  I would set out for a run and think, now this time, it will be different because this time I went to physical therapy, or this time I did ART, or insert action here.  Even after I wrote that post back in April, I continued to run and train in the exact same way.  I guess I am slow to make change.  However, now that I have made some changes and I see the progress, I still have to be conscious and refrain from my previous mentality.....keep on this path because it is much healthier for me and much more wise and I am happier knowing that this is the right thing to do.  So when I think about wanting to run Cascade Crest this year, in 5 days, I must remember to prevent this relapse in mental thought.  I thought to myself this morning as I was walking to work....what can be my motto right now to keep me true to myself....and I thought of the Kenny Rogers' song, The Gambler. 

Kenny say's:

You got to know when to hold 'em, know when to fold 'em,

Know when to walk away and know when to run.

You never count your money when you're sittin' at the table.

There'll be time enough for countin' when the dealin's done

(keep it real says Kenny)

___________________________________________________________________________

Basically, I need patience and smarts.  I gotta keep my fingers crossed! 

 

This weekend I did something pretty fun and quite different though.  I did the Great Urban Race here in Seattle with some fellow runners.  It was a blast running from clue to clue in pursuit of mummies at Ye Old Curiosity Shoppe, cupcakes, ballet steps and more.  I was once again anxious to do the event because I thought, oh damn, I'll probably slow everyone down because I will have to stop and walk.  But that did not happen, I ran the whole way with no pain. 

It was a fun day, with beer!