White River 50 Mile Trail Race Report 2010

It has taken me a bit longer than usual to get to this post.  White River is an amazing race--the views, physical endurance, mental toughness, the whole experience.  Maybe I needed some extra processing time...

 Above, Candice finishing, and the race profile

PRE-RACE & CAMPING
I drove up to Crystal Mountain, near Mt. Rainier the day before the race and camped out near the start of the race at Buck Creek.  The camping is free other than a parking pass ($5) and there were plently of beautiful campsites.  The campground was loud that night!  Luckily I was exhausted and fell asleep easily, not the case for all the runners though.  Apparently we runners were not the only ones at the camp grounds.  Sounded like there was some serious partying!

I went into the race with a mild knee pain that began the week before the race from dancing.  I iced the injury as often as possible including the night before the race in the White River, yup, the race's namesake.

It was a little difficult to get my legs all the way in the water.  It worked though, by the morning of the race I couldn't feel any knee pain!

I drove my new car to the race, what a pleasure to have a small car for road trippin.

Me and the White River

5 AM: TIME TO WAKE UP AND RUN ALL DAY

I woke up for the race feeling really cold and warmed myself up in the car, heat blasting enough to change into my minimal running clothes.  Runners were beginning to swarm around the starting line and the bathrooms.  I saw a local runner, Matt Simms and we wished each other good luck.  The White River 50 Mile race is the USATF Trail Running Championships so I was lucky enough to get a peek at the top trail runners-- Anton Krupicka, Dakota Jones, Greg Crother, Scott Jurek, Yassine Diboun, and more.... Krupicka blasted his previous course record like the animal he is finishing in 6 hours 25 minutes.  Beautiful!

 Buck Creek Campground, Aid Trucks, in preparation for race day
Here is a map of the race (above)

THE START

The start of the race began mellow enough.  No one was in any rush, after all we still had 50 miles to go.  I began running with Barefoot Ted, the very Ted from Christopher McDougall's book Born to Run.  Barefoot Ted ran the race in his Luna sandals and barefoot. I enjoyed hearing about the sandals, his new design for the Leadville 100 mile trail race inspired by the Tarahumara of Mexico's huarache running sandals.  

CORRAL PASS and the beginning of PAIN

The race progressed with amazing views as we climbed the first ascent to Corral Pass.  Views of Rainier and incredible mountain meadows full of flowers and butterflies.  It was during the last part of the ascent that we started seeing the front runners passing us on their way back to Ranger creek.  I arrived at Corral Pass aid station feeling great, refueled with ultra running food- potatoes, salt, chips, bananas, coke- and began the climb back down to Ranger Creek and Buck Creek Campground.  My legs really began to ache on the last descent and I kicked some major rocks-ouch, ouch, ouch- and stumbled over some more rocks- ouch, ouch, ouch!  This was where I began to notice foot pain.  It was mild enough to mostly ignore.  

HALF-WAY and the beginning of second and last ASCENT

Back at Buck Creek, my girls, Marina and Stella, and my mom greeted me with smiles.  I refueled on more ultra food and rushed off to climb the second ascent to Sun Top, the climb that proved to be the toughest mentally and physically.  Early during the climb my foot really began to hurt.  

I tried distracting myself with my hip and knee pain, but the sharp pains radiating all over my foot made me double over every ten steps or so.  F*&k it!  I popped an ibuprofen.  As much as I hoped to avoid taking it, I knew I needed a little help to make it to Sun Top.  I'm sure it takes a lot more than one 200 mg ibuprofen to hurt your kidneys, but all my running friends and facebook friends had advised against any ibuprofen during the race (I had to pose the question in the week leading up to the race).  Which left me feeling a little nervous.

 Still feeling fresh, mile 27.  I wore my backpack until Sun Top (Mile 37) where I traded it for my hand water bottle.

MORE PAIN and a little RELIEF

I pushed through the pain for another 45 minutes before feeling relief from the medicine.  Ahhhh, the hip and knee felt so much better!  Unfortunately, my foot did not, but at least now I could cruise more easily.  I lost about an hour dealing with the foot pain as I climbed to Sun Top.  In retrospect, it wasn't too bad to only lose one hour, considering the intensity of the pain.  Could've been a lot worse!  

SUN TOP, the last climb

Reaching Sun Top I reveled in the beauty- the incredible views of mountains, the airport (race start and finish) and the big sky.  It was this point in the race I knew I would finish and that felt really good!  The Aid station crew were very enthusiastic and I refueled again in preparation for 6.5 miles down a gravel road, then another 6.5 to the finish on a technical and mostly flat trail.  The gravel road actually lessened my foot pain, I think it was the stable, flat surface.  I started to get excited about reaching the finish line! 

Me at the Aid Station #8,  43.4 miles

 Bye girls-- see you at the finish!

LAST AID STATION, mile 43.4

At the last Aid Station at 43.4 miles my crew of Marina, Stella, and my mom met me with lots of energy and smiles.  I quickly headed out on the last part of the race, a technical 6.6 mile trail of minor ups and downs.  I began strong, passing quite a few people.  With 3 miles to go I began feeling a little concerned about my eyesight which seemed to be getting worse on the dark trail.  That and a overall delirious feeling, I had to check in with my body a few times to make sure I was good to go.  My foot began really aching on the bumpy trail.  I missed the flat downhill... but I was almost at the end!  The last part of the race climbs a hill to the road that leads to Buck Creek campground.  Recognizing the road I became excited...almost there!!  Right before this point in a 50 mile race, you feel like it will never end, so the road was a relief.  

FINISHING STRONG

I finished with a strong sprint, motivated by the clock reading 10:59:29...10:59:30...10:59:31...10:59:32...I had to make it under 11 hours!  And I did, whew.  I had expected, or hoped to have a sub-10 hour race like at Capitol Peak, but with the foot pain I gave up on that goal, hoping just to finish.  It was a special treat to slip under 11 hours after the ordeal!  My brother, mom, and kiddos greeted me at the finish.  I love you guys!

 Dirty legs post race, I proceeded to wash my legs and soak them in the river.

SOME MORE PHOTOS FROM THE TRIP...

White River

Buck Creek, start and finish

 Buck Creek Campground and Airport on the right

I even saw a little plane

Post 50 Mile Hearty Salad

I just completed my second 50 mile race and I have been craving healthy food at all hours.  It is almost 11 PM and instead of snacking on something sweet (really doesn't sound good), I threw together a salad using some adzuki beans I slow cooked toady, canned tuna, romaine lettuce, and a white vinegar, sea salt, and lemon pepper dressing.  It is very satisfying and healthy, plus the pup is enjoying the tuna can right now.

Adzuki Bean and Tuna Salad with Lemon Pepper and Sea Salt Vinaigrette
Serves 2

Salad:

Six large romaine leaves, washed and chopped small
1 can of tuna
1 cup of adzuki beans, precooked (preferrably at home)

Vinaigrette:

1 TBS olive oil
1 TBS white wine vinegar
a few small pinches (or if from a grinder, a few twists) of Himalayan Pink Salt Crystals (or just plain sea salt)
a few generous pinches (better yet, grind it) of lemon pepper
1 teaspoon honey


To make the vinaigrette, mix all dressing ingredients thoroughly in the bottom of your serving bowl.  Place cut romaine on top and mix with the dressing until leaves are saturated.  Serve with tuna and adzuki beans on top and garnish with a little more lemon pepper and pink salt (or sea salt).

White River 50 Mile!!!

 

Here is the map of White River 50 mile race.  Courtesy http://www.whiteriver50.com/

I'm getting really excited ab out White River 50 Mile...  I will be running there this Saturday July 31st. It's my first time doing this race and I think it will be a great adventure, albeit a tough one!  With a total elevation change of 17,400 feet (!!!) it will be a true test of mental and physical endurance.  The race is the USATF Trail Run Championships located at Crystal Mountain, near Mt. Rainier and Snoqualmie Pass.  There will be some amazing endurance athletes on this course.  Wish me luck!

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Grey Rock 50K Race Report: WA's Loveliest 50K

 Pre-race, at Tree Phones Campround.  I'm about to shed my jacket and put on my hydration pack!

I had a lot of time during the race to ponder whether Grey Rock is Washington's Toughest 50K as advertised on their website.  My conclusion?  Nope.  Orcas Island 50K was tougher at 7,000 feet elevaton gain and four climbs, one requiring use of hands and feet it was so steep.  Not to say that Grey Rock is easy, nooooo noooo.  It is tough at 6,000 feet elevation gain and trails full of rocks big and small.  And the added challenge of minimally stocked aid stations.  I enjoyed the scenery and competition so much that I would label it Washington's Loveliest (and Rockiest) 50K.  Despite scorching temperatures 30 miles east in Yakima (100's) the green valley, elevation, and early start time kept the race temperatures down.  By noon it was getting hot, especially climbing up that last ascent.

Wearing my Nike Free 3.0.  I have worn these shoes for every race and most training runs since the Seattle Marathon in November, let's see--- that's Seattle Marathon, Orcas 50K, Chuckanut 50K, Capitol Peak 50 mile, Rhody Run 12K,  Youngs Lake 50K, Sun Mountain 25K, and Grey Rock 50K.  It is about time for a new pair, sadly. 

Here is my camping spot.  Lots of mosquitoes and right next to a lovely river where I soaked my tired legs post-race.

Race Report

The Start, Ascent and descent #1

We started the race on Grey Rock Trail at Tree Phones Campground.  the race begins by ascending the first of four climbs.  There were a lot of switchbacks which kept the pace at a nice clip, not too steep.  The trail is mostly shaded at this point and also because it is 7 AM start time, thank god. As we climb higher the trail breaks out into a meadow with an incredible view of Mt. Rainer.  I'm feeling good and ready for the downhill.  The descent boasts views of dried out tree stands, brushed by another year's fire.  Whole stands of trees are charred in places.  It has a unique beauty.  As we near Aid station #1 at mile 7.5 the trail gets steeper and more technical with a number of rocks. 

The aid station (#1) was very minimal, shockingly so!  No gels, only bananas, Gatorade, water, watermelon.  I was *really* glad I opted to take my Nathan hydration pack with a little more room for energy gels and water.  Also glad I wasn't at the back of the pack.  I had a hard time deciding between carrying a running backpack or my hand bottles.  If you have the choice, pick backpack!  This station was where the 25Kers turned around.  Bye bye! 

Ascent #2 to Aid Station #2 at mile 14.5ish

This section of the race was fun because all the runners were 50K participants.  I steadily jogged uphill.  It seemed like this was the longest ascent.  It included a lot of technical trail running, mostly over boulders and boulder strewn paths.  One section included a long stretch of rock jumping.  I passed a lot of runners who were taking their time getting over the rocks.  It was somewhere after the technical rock trail that I saw the first place runner, a tall man heading back on the trail.  He was flying!  

A little later I arrived at the second aid station which was also poorly stocked. I did get a few mini potatoes and salt and some watermelon.  No bananas though =(  I would like to note that I refilled my pack at each aid station.  The temperature was steadily rising and the more water the better!  The trail went out one mile past the aid sation to a little rock tower marked with tape.  The one mile trail was a pretty big downhill with a lot of snow and water (puddles from melting snow and little streams).  I got wet feet on this section.  

Halfway finished....

At the halfway mark I had a 1 mile ascent back to the aid station (no more potatoes unfortunately) then a mostly downhill descent to the first aid station.  This is the section that I had been looking forward to.  I love the descents.  I use them to pick up the pace and pass people.  I was trying to reel in the second place woman, who was 6-10 minutes ahead of me (didn't end up catching her).  I made up a lot of time and felt mosty good for my last ascent.  

The Last Climb

This climb really hit me hard!  It was longer than I remembered and I was feeling a bit lightheaded as the temperature climbed and my fuel stores got low.  I was out of water by the top (3-4 more miles left) and I probably should have taken the water I was offered by the ATV guys, but I had my sights on finishing... This was the section that I really messed up my poor toes.  About 3 times I knocked my right foot on good sized boulders.  Once hard enough to almost make me cry.  Wow.  I have a bruised toe nail from that one.  Another time I tripped and almost, almost landed splat on a good downhill.  Leg to the rescue!  Happily it appeared underneath me before I touched ground. 

The Finish

The fun of a out-and-back race is knowing when you are getting close to the finish!  Time to pick up the pace and finish strong.  The end of the race was a downhill descent (gotta love that) then a flat 100 meters or so to a small cheering crowd, thanks guys.  I was happily surprised with a medal for 1st place in age division.  I placed 3rd of women overall.  The post race food made up for the aid stations.  Lots of drinks to choose from including beer and soda.  Grilled steak, pasta salad, Caeser salad, fruit, vegetable platters, and strawberry shortcake. 

Lots of rocks even at the campgrounds

This is where the race started, Grey Rock Trail and went out 15.5 miles then back.  

Some of the trees on the drive up to the race start and campgrounds.

 Same as above

First Swim at Goss Lake

~~~Refreshing!  Post run I did 30 minute swim at Goss Lake.  It took a quarter mile to catch my breath the water was so cold on my face.  It wasn't too cold, just colder than the pool!  I finished the swim at 8:30 PM.  It would have been a lot warmer earlier considering Island temperatures were in the mid-80s.

Washington's Toughest 50K: Grey Rock

Grey Rock 50K, Tampico, WA

I can see why the race is named "Grey Rock"...picture courtesy http://www.ahtanumvalleymuseum.org/greyrock.htm

I'm pretty excited about this course.  I have never run near Yakima.  The race is 30 miles west of Yakima at Tree Phones Campground.  The course follows Grey Rock Trail.  With 6,000 feet elevation gain and decline and highly technical trails, the race may be Washington's toughest 50K.  We'll see... I am not sure it will be more difficult than Orcas Island's 50K that has 7,000 feet elevation gain and decline.  It might depend on just "how" technical  the trail is.  I'll get back to you with a race report next week! 

More pictures courtesy http://www.ahtanumvalleymuseum.org/greyrock.htm

Sun Mountain Race Report 2010

On the Road, Freedom!

Knowing I had a 4-something hour drive to Sun Mountain from Whidbey Island I borrowed my mom's zippy little gas efficient car. I mulled over my decision for days before going for it-- mostly because I would really, really miss having a CD player, especially on a 4-something hour drive. Nonetheless, the thought of 40 miles per gallon seduced me.

Ah... little did I know there were some fun tapes in the car that kept me busy fast-forwarding and re-winding throughout the drive. I won't soon forget that there was a horrible repeat of "Buttercup Baby" on one side of the tape. Two Buttercup Babies ad I didn't even like one... somehow the tape always seemed to stall on those two repeated songs and I would get lost in which way to rewind or to fast forward, get me away far away form Buttercup Baby!!! It was enough to drive me crazy. I rocked out to Tom Petty, Neil Diamond, ABBA, Stevie Nicks, and more, you get the genre right?. Somehow it was the perfect pairing with the zippy little car, the fast winding mountain roads, the rain and trees.

 Winthrop, Methow Valley, WOW!

And yes, I am in love with Winthrop. It reminds me of Lake Tahoe and a bit like Mt. Baker: the alpine feel, the rolling green hills and wildflowers. Beautiful lakes... Wow, what a special place. It really is in the middle of nowhere though. There must be as many second homes in Winthrop and Mazama as there are single family homes. It seems to be the ideal "get away from the city" location, just far enough away with excellent winter sports and summer heat to draw tourists and sports enthusiasts.

Back to the race.

Me and my Whidby 25K  running partners, L to R: Nick, Jason, me, Seth adn his son Emmett.

I traveled to Winthrop to do the Sun Mountain 50K. James Varner of Rainshadow Running organizes many races each year, the Orcas Island 25K and 50K, Sun Mountain Trail Races, Cle Elum, and this year the Winthrop Road Marathon. And he does put on a great race. Sun Mountain Trail races offered a 1K kids race, a 25K, 50K, and 50 mile. I fully expected a fast, hot course, but got a very wet, cool, and slow course. The race may be a mile longer than advertised according to a friends GPS.

The night before the race I changed plans and opted for the 25K. It was a difficult decision as I really enjoy the 50K distance, but with a nagging hip injury, some other minor health issues, work the next day, and a 4-something hour drive home I decided on the 25K, 15.5 miles. I know, not very hard core. Only 15.5 miles. But how about 15.5 miles in the rain climbing a mountain, and running?

Amanda and Nick's awesome REI tent--- I want one!

 Kathy and Jason's Mazama cabin-- the best host and hostess' possible.

As I was driving the the race at 9 AM, it started raining. By the time the race began at 10Am there was no end in sight to the rain. It was coming down hard enough that I expected to be soaked in 10 minutes.

Happily after a half hour of running the rain abated and the sky cleared briefly to expose incredible views of foggy green mountains, meadows of wildflowers and even a wee little peek of sunshine here and there. The course slowly and steadily crept uphill with some nice flats and short downhills to Aid station at mile 8.5.

After the Aid station the trail turned into more of a dirt road that wound its way uphill, dropped rather briefly and then scrambled uphill for a stretch. Soon after this the trail was mostly down hill, with plenty of flat and rolling type hills. When I thought I had just 10 minutes left, 10 turned into 20! The course may be longer than advertised...

All said, I really recommend the Sun Mountain Trail Races. Plus, beer and pizza at the finish? Priceless.

Here are some pictures from Kathy nd Jason's cabin to the river a short walk away.  Such a pretty place...

I soaked my legs in this water for all of...1 minute...I know I am pretty hard core. But damn it was COLD!!!!!!

Race Report for Sun Mountain...on its way

Sun Mountain Trail Races (1K kids race, 25K, 50K, and 50 mile) were incredibly scenic, unusually rainy, and a bit harder than expected. Full race report coming in the next day or two, Check back soon.

Sun Mountain Here I Come

picture courtesy: http://www.databarevents.com/sunmt50k.asp

I'm running at Sun Mountain this weekend, July 20th. I haven' t been this excited about a race in a while. It has been ages since I went to Winthrop, so long that I 'm not sure if I have eer been there. So part of the excitement is traveling to a new place. And I think, I hope, the sun will shine down with all its glory! Over here on Whidbey Island we have been a bit sun deprived.

The Sun Mountain trail races, organized by James Varner of Rainshadow Running boasts 4 categories this year: 1K for kids, 25K, 50K, and 50 mile. Visit the website here: Sun Muntain Trail Races.

I will most likely be doing the 50K. I have two major races next month that I wan to be ready for-- Grey Rock 50K and White River 50 mile. See you on the mountain!

Lake Youngs 50K

I completed the Lake Youngs 50K last weekend, June 12th. It is a fast rolling hills course just south of Renton. The race follows a trail that winds around Lake Youngs, the city's water supply. The lake is circled by a chain link fence and "No Trespassing" signs. Every so often the fence boasts a sign that tells how many miles one has traveled.

The loop is about +/- 10 miles and you do 3 loops, which makes the race just short of a 50K. The view is of trees, grassy hillsides, muddy trail, and oftentimes the road that closely follows the trail. You can see the large water municipality pipes through the fence and at one point as I rounded the trail counter clockwise, I saw the lake! Not the most scenic course. The loops did make it easy to have drop bags with energy gels and Nuun electrolyte tabs ready in the same spot at each loop. No complaints there!

Somehow despite the lackluster view, the race was really fun... the other runners were quite talkative and supportive, wishing each other a good job and chatting. Maybe it was the absence of serious mountain climbing, or the beautiful, sunny day... either way it was a nice reprieve from the monotony of the run.

The post race food was wonderful... fajitas! With many choices of toppings. Too bad I wasn't feeling hungry until I reached the ferry. Overall I was glad to have completed the run and I enjoyed it. The course was so fast that I PR'd by a ridiculous amount. So if you want a PR for 50K, this is your race.

A Fish

Julianne Moore as The Little Mermaid, Michael Phelps, from http://www.nidokidos.org/celebrities-as-disney-characters-t35755.html

It is strange to feel so comfortable in the water swimming when I feel so good running on solid ground. Still, I can't complain. If we have multiple lives then perhaps I swam in a previous one. I say this because I taught myself how to swim and it was pretty easy and fast. Just from watching other people swim. I am not interested in competitive swimming, but as cross training it is perfect for me. The combination of swimming, yoga and calisthenics helped me develop my core. I have never felt more solid and strong in my core than I do now.

I swim 2-3 times a week. I would swim every morning if I could step out of my bedroom and dive into a pool. Then I would go for an hour run. Voila, ready to start my day! As it is now, I swim at an athletic club and when the weather warms I will also be out swimming in the lake. The lake is my favorite place to swim. It is especially fun to swim with friends like a school of fish!

Lake Youngs 50K Coming Right UP!

The next race in the Washington Ultra Series, the Lake Youngs 50K, is this weekend the 12th!  I am excited to be getting back into running after a month of swimming, trampolining, yoga, and dancing.  As far as I can tell, all my hip and knee stuff is healed.  I will post a race report post race.  See you at 7 AM!!

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This is a wee bit embarassing...

I have been meaning to write a running blog for a while now.  Truly my real passion is running.  I love to combine running posts with food recipes and swimming stories.  As much as I love running, I recently found myself seemingly forced to swim as my almost sole form of exercise.  Okay, okay, I have also been doing this amazingly intense and satisfying yoga class (thank you goddess Amanda Murphy) and trampolining.  Somehow those three exercises don't hurt my injuries.  First it was my posterior knee, now it's my left hip.

This is where the embarrassing story comes in.  I admit it and many would not.  I was home alone other than my two sleeping kiddos and playing some sweet dancing music enjoying some exercising to the music, including some yoga inspired dance moves when I tweaked my left femur where it attaches to the pelvis.  Aargh!  Just when I was having fun!  Not that I stopped dancing.  I did get a good long workout in despite the tweak.  I had a long tough run planned for Sunday morning which I switched out for a hard swim when I woke up in more pain than I expected.

So the swim.  I did almost 1.5 miles in the pool.  The first two half miles I timed and cruised through at 15 minutes per.  The last session as 10 laps (17 makes a half mile) at 8 minutes, which comes out to a 14 minute half.  Not bad.  I also like to do about 10 minutes of kick boarding to work out my legs which get a  little antsy without the running.

I look forward to continuing out Running conversation... till next time...

2010 Capitol peak 50 Mile in Story and Pictures

MY FIRST...
Capitol Peak was my first 50 mile race.  I am new to ultra running as of this year, and to try a 50 miler so soon, well, I must love it!  I figured that if I enjoy 50K why not 50 miles?  It only means I get to be on the trails longer doing what I love!  Although I knew it might be a little (not a lot, mind you!) crazy, I was willing to give it a go. I was lucky to have my friend and fellow Down Sound Racing partner, Challis, running with me.   

Challis keeps me warm at the start line

EARLY START
Race started at 6 AM, it was just getting light.