Preggo Week 23 Recap

Preggo Week 23 Recap

(October 22-28, 2016)

After a long stressful week at work, I went on a nice long run on Saturday with a couple runs around Auburn.  I felt great during ther run, even though it was slow going on some points (especially on the hills).  I was glad to get a long training run in for CIM. It's been tough to run on the weekdays but I felt pretty good on my long run.  Running with good friends also pepped up my spirits after a hard week at work too!  I've been doing a lot of running alone so I appreciate the times I get to run with friends!  Makes the runs all the better!  :)

For the rest of the week, I had intentions to get back to my training schedule but only got one evening treadmill run in.  It was another busy, stressful week at work.  Coming home after a long day makes it hard to run in the evening.

Total miles for week 23: 23.31 miles

Total miles for this pregnancy: 490.85 miles

Preggo Week 22 Recap

Preggo Week 22 Recap

(October 15-21, 2016)

Overlook Endurance Race - Volunteering

Last Saturday, I volunteered as the captain for the finish line at the Overlook Endurance Runs.  This race was put on by the legendary Ann Trason (who was my coach earlier in the year but I stopped having her as my coach when I got pregnant).  She puts on a great event!

Many friends as well as my husband ran the race.  I had many friends also come help out at the finish BBQ area.  Though there was rain the days leading up to the race and the morning of the race, most of the rain stopped during the race so that was nice.

many of my MRTT friends post-race with Ann Trason

The race course had to be changed at the last minute due to the rain and State Parks not wanting people to cross the river.  State Parks wanted to cancel the race but Ann managed to convince them to allow a course change.  Many people were disappointed in the change but understood the circumstances.  The nice thing about the change is that the race started and finished at the Overlook instead of going point to point.  Perhaps not as exciting/fun for the racer but it makes it easier on the spectator.

I was able to go out to the race early to watch the 50k runners start and then later the 30k/15k runners.  After that, the other volunteers and I helped set up the BBQ/finish food area.  We put up a little tent city and set out all the food Ann had gotten for all the finisher's.  And what a menu she had.  All sorts of stuff to grill -- burgers, veggie burgers, salmon burgers, sausages, hotdog;  in addition to that, there was grilled cheese, black bean soup, chicken noodle soup, potato salad, watermelon, a ton of homemade cookies, and so forth.  Probably one of the better race finish foods I've ever seen.

The day was a lot of fun seeing many friends finish the race along with working in a fun finish area.  I always love seeing a running community come together for an event.

Me with the MRTT gals who helped volunteer at the finish

Around the late morning, they had a fairly informal kids race.  Ellie participated in it.  She just had so much fun running around squealing.  I love seeing the pure joy of a toddler running around.

Ellie running in the kids race!

When my husband finished, Ellie went running to him at the finish line squealing "daddy!!'  It was a special moment to see and I'm sure very special for him too.

Ellie excited to see daddy finish the race!

All in all, it was a fun day volunteering at another event.

The rest of the week

After volunteering all day long, I am just beat the rest of the weekend.  On Sunday, I was too tired to get up early to get my long run in so I ran later in the evening on the treadmill.  I had intentions to run long but only managed to do 7 miles.  I just wasn't feeling it.  And, it wasn't just because I was on a treadmill but my legs had new aches in them.  I think due to the added pregnancy weight.  I had to take a lot of walk breaks and decided to call it quits when I got to 7 miles.  I was a bit disappointed on this but decided to just call it my step back week and do more next week.  

I got another short run on the treadmill during the week and had intentions to run more but it just did't happen, mostly due to work stress.  Work's been especially stressful lately.  There's a transition going on that hasn't been going as well as expected.  On top of that, the work itself has gotten busier.  I just feel overwhelmed at work and having a hard time focusing due to the transition drama.

When I come home from work, I am so tired or preoccupied, I am not motivated to run.  Also, having an energetic toddler is quite the handful as well.  Even though I know running will help me feel better, I am just not able to get my runs in.

During the week, the work stuff was really getting to me so I shared my work situation with my running friends and the support they gave me helped a lot.  It was nice being reminded that I am part of an amazing running community.  This community I am part of is beyond running but sharing our ups and downs in life and supporting one another.  I am grateful for that.  :)

Total miles for week 22: 14.75 miles

Total miles for this pregnancy: 467.54 miles

Preggo Week 21 Recap

Preggo Week 21 Recap

(October 8-14)

The start of week 21 went pretty good.  

Had a good long run on Sunday....knocked out 16 miles!  Felt really good during the run.  

I got a support belt this week and tried it out on the run.  I didn't use one for my last pregnancy.  I mostly used (and have been using for this pregnancy) a buff around the belly.  But, felt like I might need a little more support this time so got the support belt to try.

I used it during my long run and it felt good to have on.  I still liked having the buff around my belly so wore it under my support belt.

The rest of the week was not so good with running/training.  I started feeling a little sick, a slight sore throat.  Work was stressful and busy too.  I think my work stress is causing some minor health issues in my gut.  So, I took it easy this week with the running.  

I did get up early on one morning to try an early morning run.  I know many moms that get up at 4 or 5 am to run before the kids get up.  I am NOT a morning person so was doing runs after putting the kid to bed.  But, I'm so exhausted at the end of the day and I wasn't running so I tried going to bed early and waking up early.  

The waking up worked okay and I got out to run.  And I don't know if it was the early hour where my body hasn't had time to warm up yet or the added preggo weight but the run was a little tough on my legs.  I was getting shin and calf pain.  It felt better towards the end after I've warmed up but it seemed to take awhile to get warmed up.  

It was nice getting the run done early though I was a bit of a zombie the rest of the day at work as I was not used to waking up that early.  I may try it again and maybe I'll adapt to it.  Maybe I'll become one of those early morning running moms.  Maybe.  But, maybe not as I totally slept in the following morning.  :P 

Total miles for week 21: 33.76 (most of it was on Sat & Sun)

Total miles for this pregnancy: 452.79 miles

Week 20 Recap: Urban Cow 1/2 & more

Preggo Week 20 Recap: Urban Cow 1/2 Marathon and more

(October 1-7)

After a week of hardly any running, I finally got back into my running groove.  This was a pretty good week.  Got a lot of miles in.    

On Saturday, I spent the day volunteering at FLUT (see my last post on that recap).  Volunteering at the race really helped pep me up from my running funk.  I made sure I didn't work too late to avoid feeling completely wiped out.  

Urban Cow Half Marathon

On Sunday, I got up early and went with my friends to run the Urban Cow 1/2 Marathon.  I originally had not planned to run this race but was asked to by another friend.  And, I thought running the race with friends would be more fun than running alone, possibly on the treadmill, for my long run.  

Me & Baby #2 are ready to race!

The race went pretty well for me.  I ran the whole race with my friend David.  Saw a number of other friends out there so that was nice.  The weather was perfect.  I was supposed to keep my heart rate in Zone 2 but I ran a little faster than I should have and let my heart rate get a little higher than "the plan" but I felt fine for most of it.  I was pretty good about holding back for the first half but the second half, I just ran what felt good, even though I saw my heart was higher than I was "supposed" to be in.    

Me with David at the race start  

I was eating gels every 4 miles but forgot at mile 12 and about 1/2 mile later, definitely feeling my legs lose energy so took a gel for the last bit.    

About half a mile from the finish, David wanted to kick it up.  I stayed right behind him and had a nice sprinting finish at the end.  I was definitely tired by the end but happy I finished around 2:21.  It's 30 minutes slower than when I ran a half this past June but considering how slow my training runs have been (trying to keep HR low), I had expected a slower time.  I was very pleased with the time.  

Three things that went well: 

1.  Paced myself mostly well.  Ran negative splits.  Ran the first half relatively conservatively and then picked it up the second half.  

2.  Had fun out there.  Saw many friends and had fun just chit chatting and laughing with David.  When we passed by some good music, waved our hands up in the air "dancing" to the music.  David commented on how I'd pick up my pace when we'd pass by a good peppy song!

3.  Hydrated well.  I haven't been the best at hydrating in general but I think I hydrated myself well during and after the race.

Somewhere in the middle of the race.  I'm not sweating, I'm glowing! ;-)

Things that could be better:
1.  Keeping the heart rate in the zone I am supposed to.  For my heart rate training, I need to be consistent with keeping it in the lower zone.  It had been helpful but I let my heart rate get higher than planned for the second half and definitely the last mile.  I definitely could feel myself tiring out around mile 12.  When I run in my lower heart rate zone, I feel like I can go at that pace forever.  I just need to remember to stay slow when I'm running the marathon in December.

2.  Fueling.  I ate about 3 Salted Watermelon GUs during the race.  I ate them about every 4 miles.  Around mile 12, I forgot and ate it about 1/2 mile later when I started feeling my energy level dip.  Need to remember to not get too distracted chatting with friends and eat when I'm supposed to.  :P

3.  Need to put lube around where my heart rate monitor is.  There was some chaffing on my sides and I need to be better about that as it can get rough in the later miles.

All in all, a great race!

Monday MAF Test for October

I've been really running lower heart rate and doing a Maffetone test (MAF test) on the first day of the month for the past couple months.  Since the 1st was FLUT and the 2nd was Urban Cow, I didn't do the MAF test until the 3rd (on Monday).

Here are my results:

One mile warm up, 3 miles with my heart rate as close to 144 as possible then cool down.

After warm up,
Mile 1: 11:00
Mile 2: 11:01
Mile 3: 11:23

The first and third mile were slightly slower than last month but the range between them are closer so that's good (I think).  I also consider the fact that I ran a half the day before might have been a factor.   Also, I am pregnant and getting heavier.  We'll see what the next month holds.

Tuesday Track Workout

On Tuesday, I managed to go out to the Placer High Track for their Tuesday track workouts.  I went a little early and I did mostly my own workout but it was fun seeing some friends out there.  And, it was fun doing a little speed work on the track, though it's a little extra work pushing a stroller.

Ellie was really good hanging out in the stroller during my workout.  Afterwards, I let her run a little bit on the track.  Can't wait until she gets a little older and can actually run around the track!

Wednesday ultrasound
On Wednesday, I had my 20 week sonogram.  I'm happy to report that baby is looking healthy.  I'm relieved that he's doing well.  It was wonderful to see him.  Got to see his heart beating so that was neat!  He was wiggling all over the place too.  Funny, my ultrasound tech at one point said "he looks like he's ready to run!"  Maybe I have a little runner growing in me!  ;-)

Other than that, I also ran a nice 7ish miler with the dog on Thursday evening.  So, a good week of training.  Got some good miles in and I felt great!  The nicer fall weather has been super helpful too!

Total miles for week 20: 40.05 miles
Title miles for this pregnancy: 419.03 miles

Folsom Lake Ultra Trail (FLUT)

Folsom Lake Ultra Trail (FLUT)

(October 1, 2016)

FLUT is another race put on by Singletrack Running so I was the volunteer coordinator again.  This race went very smoothly.  The weather was just perfect -- not too hot, not too cold, no rain.  So, we didn't encounter the same challenges we had in Pioneer Spirit.  I also made some adjustments from Pioneer Spirit that I think helped make FLUT run a bit smoother.   All the volunteers were AMAZING and definitely a big part of the way going smoothly.  I didn't have any major problems to deal with.  So, I say it was definitely a successful race!  

Here are my 10 memorable moments and/or things that were good about the day: 

1.  Hanging with many friends at different aid stations.  I spent a good amount of time at the Gate 142 and Salmon Falls aid stations.  They were the biggest hubs as they were relay exchange points so not only did I see my friends working as volunteers but also many friends who were crew members, relay runners, and spectators.  I also tried to stop in on Horseshoe Bar and Rattlesnake Bar but they had already efficiently shut down by the time I got there.  I made it out to Cool, Flagstaff, New York Creek, Brown's Bar, and Folsom Point aid stations during various parts of the day.  It was nice seeing some friends I haven't been able to see in some time.  And, it was great seeing everything was going smoothly at each aid station and the volunteers seemed to be enjoying themselves.  

2.  My friends Kevin and Janae were running a relay together.  They are husband and wife.  And during the relay exchange, the runners exchange a slap bracelet.  When the exchange happened, I told Janae that "this is the only acceptable time your husband can slap you."  Also, their relay team was named Make Folsom Lake Great Again!  One of my favorite team names of the race!  They finished 2nd Relay.  

3.    Samantha's post-race potato leek soup!  It was AMAZING!  Seriously.  

the before picture.  photo credit: Samantha Rose

4.  Seeing the runners enjoy the bacon and the breakfast burritos.  They were a big hit at the aid stations.  The joy on their faces when they were offered a burrito was priceless.  :) 

5.  Spencer, a young racer in the 110k, was struggling to get to Salmon Falls Aid Station.  About two miles from the aid station, they encountered volunteers Kelly, Jerry, and Matt (who had gone out on the course to check on runners coming in).  He was dragging.  Matt stayed with him and Jerry and Kelly ran ahead to the aid station to help get him food/drinks.  He took some time at the aid station to regroup.  A number of the volunteers at the aid station stepped up to help pace Spencer for some sections to the finish.  Everyone at the Salmon Falls AS really pulled together for him.  We were all thrilled to see he finished.  

6.  Hanging out at the finish line. The post-race hang out was nice with a fire going, a great food tent with great food, and many awesome friends just hanging out cheering runners in.  I didn't want to wipe myself out like last weekend so I didn't stay until the very end but fun being out there for a bit.  

photo credit: Kelly Cronin

7.  Helping my friend and fellow STR Racing team mate Michael at the Salmon Falls Aid Station and seeing him later in the day running towards Folsom Crossing, the last stretch before the finish.  He won the 110k race!  He looked solid throughout the day.  

8.  Seeing some of the children of volunteers coming out to help too!   Leigh's boys morphed into trail ninjas and helped run some of the runners into the Cool AS.  Nice seeing the kids not only helping out but having fun too!  

Dalila's daughter, Genna's daughter and Leigh's two boys helped out at the Cool AS

trail ninjas (Leigh's boys)

my Ellie out cheering runners on

9.  Driving up Rattlesnake Bar Road to the Flagstaff Aid Station.  When I ran FLUT last year, this road was a miserable experience for me.  It was really hot and I ran out of water.  My feet were blistering and my legs were cramping.  I had to stop many times along the road.  A volunteer driving by helped me by getting more water.  It was MUCH nicer to be driving up the road this time.  It was also nice that it wasn't as this year as it was last year.  I was happy to not find any struggling runners as I headed to the aid station.  I only saw one runner nearing the aid station (looking to be in good shape) and three happy sweepers.  And, everyone was well ahead of the cutoff time so that was nice to see.

10.  And, one of my favorite memories: A runner blew out his knee or something between Flagstaff and Salmon Falls.  He was coming in after the cutoff.  I went out from the aid station to check on him and the sweepers.  I found a runner named David walking with two sticks (branches he found) as he slowly worked his way to the finish. The three sweepers (Fran, Julie, and Jessica) were doing a wonderful job encouraging him along and providing him support, even lighting the way when it got dark.  While the guy was certainly in a lot of pain, there were a lot of laughs during this time as the girls chatted him as we worked to get him into the aid station.  This time was a special moment as I witnessed perseverance, care, love, friendship, comradarie, etc....it was everything about why we love this sport.  

ACKNOWLEDGEMENTS:

I really want to acknowledge the many individuals who help put on an ultra.   I hope other runners can really see that it does take a village to put on an ultra event and maybe offer to give back as well.

First of all before I get to the volunteers, I will say the race directors sPaulo and Clint put a lot of time and energy into making sure this was a successful event.  Many hours in planning beforehand and checking all the logistics.  They both helped mark the course before the race started and double checked the markings on the day of the race.  They did their best to tend to everyone's needs and make sure it was good day for everyone.  From what I saw, they did a great job!  

Now, to the volunteers.  Our events would not be successful without some AWESOME volunteers.  Here are the many volunteers I want to acknowledge (Super sorry if I forgot anyone or I didn't get your picture).  

Pre-race

RDs Paulo and Clint along with Ian, Britton and Melissa helped mark the course.  Course is 68.5 miles which people have to go out and mark all of it so the racers know where to go.  

Kelly and company helped prepare the many breakfast burritos and bacon for all the aid stations. 

Granite Bay Aid Station 

Glenn and Patty helped run this station in the wee hours of the morning.  

Horseshoe Bar Aid Station

Kelly and her team helped captain three aid stations: Horseshoe Bar, Rattlesnake Bar, and Salmon Falls aid stations.  At Horseshoe Bar were Matt, Jennifer, Michele, and Chris.  

Rattlesnake Bar Aid Station  
Kelly also helped captain this aid station.  She worked at this aid station along with Sara, CJ, Jerry, Sue, and Sylvia.  

Gate 142

My MRTT gals ran this aid station.  Amy was the fabulous captain.  Her team included Tamara, Erin, Lori, Kim, and Justine.  

Also, here was Jersey and Monica who helped with the live tracking of the runners.  They also took some pictures of the runners.  

No Hands Aid Station 

This aid station was handled by Auburn Fit, captained by Bryan.  

Cool Aid Station
This aid station was captained by Melissa.  The volunteers here included Patty, Leigh with her two sons, Dalila with her daughter, and Genna with her daughter.  

And just past the Cool Aid Station, Alena worked as a course monitor making sure runners knew where to go coming off the trail and heading down Highway 49.  

Oakview Drive Aid Station
This aid station was captained by Tim and Erin.  The volunteers included their family as well as Lorelei and her family.  

Flagstaff Aid Station
This aid station was captained by Jeff.  He had three additional volunteers including Jay (sorry I didn't get the names of the two others there).  

Salmon Falls Aid Station
This aid station was up and running from late morning into the evening.  Kelly also captained this aid station. Sue, Matt, Sue, Jenn, Joe, Karen, Sylvia, CJ, and Sara were part of the fabulous team here.  Kelly and her team were great in making sure everyone was well taken care of and the aid stations has all sorts of yummy goodies (including rice crispy treats).  

New York Creek Aid Station
This aid station was captained by Jason.  The volunteers here included Doug and Lance.  

Brown's Ravine Aid Station
This aid station was captained by Theresa.  The volunteers here included Cassandra, Stephanie, Chris, Beth, and Anabella.

New York Creek Aid Station
After Paulo, Jersey, Monica, Keith and Megan helped set up the aid station (watch the video of how an aid station is set up.  Video by Jersey)

Keith, Megan, Glenn, Charles, Sharon, and Ginger worked as volunteers for the aid station.  Sharon and Ginger worked the cold late hours until midnight.  

Finish
Tim and his family also helped immensely by set up the finish line area.

Samantha made some FABULOUS soup for the race finisher's and volunteers.  

Rebecca and Ian helped serve food at the finish line (Ian had not only helped out earlier the days before but earlier in the morning with putting out the cones.  He paced a runner.  Then came and worked at the finish line until 1 am).  

Beverly and Alan helped volunteer with race timing and making sure the race finish times were inputted accurately.  

Vickie helped at the finish and bringing some additional supplies to some aid stations.  

Safety Patrol and Sweepers
Cheri and Jason ran safety patrol for the first 22 miles making sure all the course markings were still up.  Season and Rachael ran the first 22 miles behind the back of the pack while pulling the ribbons and making sure the trail was clean.  

Edd and Gary ran safety patrol for the second 24 miles checking on the course markings and helping some struggling runners during this section.  Francisca, Julie, and Jessica ran sweep for this section behind all the runners and helped pull down the course marking and clean up trash.  They helped a struggling runner get to the Salmon Falls aid station and patiently stuck with him to make sure he got to the aid station safely.  

Keith and Megan ran safety patrol for the third 21 miles checking on the course markings.  Jonathan, Avinash, and Erin ran as sweeps for this last section pulling down the course markings and helping along any struggling runners at the back of the pack.  

Others
Jesse, Jersey and Matt were at various points throughout the course taking pictures of racers.  

Kaleb also helped driving volunteers to various places and getting some volunteers coffee to stay awake as well as pack up the day after.  

THANK YOU!  

As you can see from the MANY names listed, it took a village to put on the event!  And on behalf of myself, Paulo, and Clint, we would like to give a BIG thank to all the volunteers for helping put on another wonderful race!

And on behalf of all of Singletrack, we would like to thank the State Park (Folsom and Auburn) as well as El Dorado County, El Dorado Fire Department, Cal Trans, and CHP.  

And, congratulations to all the folks who raced out there!  :) 

Note:  I didn't get paid by Singletrack Running to write this blog or to be the volunteer coordinator.  I just like supporting my friend Paulo's events and giving back to the running community.  I think all I got was some bites of food at the aid station, maybe a couple cans of Pepsi and a few cups of Samantha's soup at the finish line.