Not Much is Worse-a than a Hurtin' Bursa

Because the Fragrance Lake 20k was so close to home,  I was able to get up-close and personal with the course in the weeks leading up to the race. I grew to know and love its variety of terrain and to embrace the pain that came with it. The course starts on the Interurban Rail Trail and takes a turn at 1.7 miles up Cleator Road, thus beginning the 1100 foot climb up to Fragrance Lake. The joy of seeing Fragrance Lake’s beauty is short-lived. The climb doesn't stop, but continues up to what the locals refer to as the infamous “chin-scraper,” a steep, relentless, hands-on-your-knees grind that will take you to Chuckanut Ridge. The cruelty continues as Chuckanut Ridge is 2.3 miles of technical, don’t-look-up-or-you’ll-fall-flat-on-your-face (or down the mountain) terrain. If you are lucky, you might look up just enough to catch a glance of Mount Baker on a clear day. The last section of the course is a (relatively) screaming fast downhill of switchbacks that spits you back out on the Interurban Trail for a .4 mile shot to the finish.

I love the Fragrance Lake course.

My goal for the race was to break the previous course’s record. We ran the course with moderate effort once to make sure we knew which way to go and then a second time which was an intentional hard effort about a month out. I came within a couple minutes of the record and was confident that on race day I would be able to shave them off once I was properly adrenalined and caffeinated.

There was time for one more long run on the course 3 weeks outs, but unfortunately, this plan never came to pass. The Sunday after a 16 mile long run at the Redmond Watershed Preserve in Redmond, WA, I was feeling a pain that felt like a blister rubbing on my Achilles. After a slow 8 miler, I got back in the car, took off my shoe and was surprised to see no blister. The soreness on my Achilles never let up throughout the day. Taking time off was inevitable.

The Graston aftermath.

For those of you who have been injured, you know the drill. The first couple weeks of an injury are a guessing game. What is it? What can I do on it? What is aggravating it? Why me? Ahhhhhhh!!! The guess was that I had an acute bout of Achilles tendonitis, so I went to Align Chiropractic to receive Graston work from Dr. Chris Lockwood. This technique is meant to break up scar tissue and increase blood flow to the tendon by taking a stainless steel tool and scraping it vigorously over the inflamed area. Testimonies indicate that this is a fairly effective treatment if you can stand the infliction of pain and bruising.

Well, I wasn't going to cut up a pair of Inov-8's!

I had no such luck. After more research and poking and prodding, we concluded that I have Achilles bursitis which is when a small sack of fluid that sits between the Achilles tendon and a bone becomes inflamed. I could walk around the house barefoot with no pain at all, but the second I put shoes on, the site on my Achilles flared up and was very painful. This explains why it felt as if I had a blister. I stopped going for walks, biking and attempting to test it out. Tad cut a major portion of the heal counter out of an old pair of shoes so that there was no pressure on the inflamed bursa.  I continued doing a combination of Bikram and power yoga, which helped take the edge off, but I was still extremely depressed and angry.

Morning walk on the Interurban Trail

It has now been three weeks since the pain first arrived. This morning I had 15 minutes to do a 20 minute walk down to yoga. So that I wouldn't be late, I picked up the pace to a jog. No pain. I did a little jog home. Still no pain. When I got home I went for a 3 mile run and still no pain. I feel hopeful that if my Achilles continues to feel good and I can prevent the bursitis from flaring up, I will be able to race the Hillbilly Half in Olympia in two weeks. I tried talking Tad into letting me race the 20k tomorrow, but he wasn't having it. He will be taking my place tomorrow and I will be there to cheer him and the Bellingham Trail Running Club on. 

Happy (Belated) New Year

Snowy run at Cooper's Rock

I had a long visit with family and friends in West Virginia for the holidays. Up until the day we arrived they were enjoying 60 degree weather and sunny skies. Unfortunately, the day after our plane landed in Pittsburgh, the first snow storm of the year hit, covering the ground in dense icy snow and the sky with a thick layer of clouds. And it stayed that way. For three weeks.

Despite the weather, I was still able to get in 70 mile weeks while partaking in holiday festivities. I thought that three weeks would be plenty of time to visit with friends more than once, eat at my favorite restaurants and run at all of my favorite locations. That certainly wasn't the case. Between the weather and the dominance of family parties, there left little room (and energy) for extra activities. However, I did get to meet up with some of my long-time friends and spend quality time with my family.

Sun setting on Chuckanut Ridge

I am very optimistic about 2013. I am in a new place, starting a new career and have a slew of racing opportunities to choose from. My race calendar is taking shape, with my first race being a local 20k on February 17^th. Two weeks later, I am set to compete at the Hillbilly Half Marathon in Olympia, WA. From there, we are going to see how the training is going to make any further decisions. I am excited to be an ambassador for Team Inov-8 for a second consecutive year and look forward to trying out their new products.

Spying on the San Juan Islands 

I am blessed to be living the life I have always wanted and hope that I am able to give back to the universe in a way that is influential, motivating and life-changing.

Wishing you a 2013 complete with health, happiness, beautiful trails, fast races and friendship.

My First 25k, Longest Race to Date

There are so many trail races to choose from here in Washington, it’s dizzying. But one race that particularly stuck out was the Deception Pass 25k, a sold-out race that takes place in Deception Pass State Park on both Fidalgo and Whidbey Islands, which are beautiful pieces of land nestled in the Puget Sound. The 15.5 mile course is a mixture of dense forests, mountain tops and beach fronts.

Fortunately, with the help of race director, James Varner of Rainshadow Running, I was able to enter. So, three weeks before the race, we plugged the course into our Garmin and went to check it out. One of the allures to runners is the famous Deception Pass Bridge which racers have to run over twice. There is a narrow strip of sidewalk and a thin metal beam that separates you from the rushing tidal flow and whirlpools 180 feet below. To tell you I was terrified is an understatement. I have an intense fear of bridges, whether it’s walking, running, biking or driving over them. Our first trial run was a particularly windy day and crowded with tourists. Since this was my first time running over the bridge, I was very anxious. I grabbed hold of Tad’s arm/shirt with my over-sized mitten and shielded my eyes with the other hand. It is very difficult to run with no arms and no vision in single file while holding on for dear life. Tad was getting frustrated because I was knocking him into the railing. The more he yelled the more freaked out I was. Eventually we got over it. Whew. Longest quarter mile of my life.

Yikes!

The course covers pretty much every inch of the park in six “lollipops” and loops.  After several wrong turns, backtracks, and a cliff scaling, we figured out five of the six loops with the help of fellow Bhamsters who happened to be out on the course (Thanks, Al and the gang!) and left markings on the trail that directed us where to go. The last four mile loop left us scratching our heads and exhausted so we gave up and decided to try again another day.

We like knee socks

The second attempt went much smoother. Accompanied by my good friend and ex-Mountaineer teammate, Stephanie, we came up with a much more humane approach to crossing the bridge. Positive self-talk and the proper hand-holding technique got us over safely without causing too much of a scene. We nailed the first five loops, but we got lost again on the last loop.

Steph's First Trail Run

 On our third visit, a week before the race, Tad and I did a 4 mile up-tempo run on the last loop of the course. No bridge crossing needed. Three times is the charm. We jogged the loop first and finally got it right. So from the bridge we averaged 8-minute pace for four miles which felt close to race effort. Now I felt as prepared as I was going to be. Time to race!

Ever notice the night before an important race your mind and body is ultra-heightened to the senses? I swear I could hear every WWU college party last night from five blocks over. My bed was so uncomfortable no matter my positioning and I was constantly itchy. Ah well, I guess that’s why they say it’s the night before the night before’s sleep that counts.

We arrived at the race shortly after 7:00am for an 8:00am start. It was just starting to get light out. I picked up my number, made a couple of bathroom stops and had time for a 1.5 mile warm-up. I decided on my Inov-8 F-Lites because I knew the rocks were going to be slick and the course wasn't going to be muddy. The F-Lites are perfect due to their low profile tread. On the starting line, James Varner cautioned all of the runners that this was the most confusing course, but the most scenic, but the most dangerous of all his trail races. We took off on the roads for a mile before turning onto the singletrack. I went out in 7:30-something, which felt much better than the cross country race two weeks ago! The three miles leading up to the bridge was uneventful and Tad was faithfully there to hold my hand as we crossed. Then I jumped the guardrail to start a series of out and back loops. At this point, there was one woman in front of me that I was running with.  I passed her on the first of the 4 loops. As I entered the second loop, I turned to see that the trail of people that were just behind me were gone. WTF moment #1. I stopped, waited a bit, thought it was very strange because I knew I was going the right way. I asked the leading men as they were coming back for reassurance. They said I was on course and I ran that whole loop alone. When I got to the first water stop at loop 3, someone yelled “Great job; you’re the second woman!” WTF moment #2. How did I get in second if I wasn't passed? As I was contemplating this, the woman who I had passed on the first loop had already done the third loop before I even got there. At this point I was really confused because I couldn't understand how this could be. My miles were right on and I was running hard, under my goal pace. I then saw Tad and was ready to explain to him that I didn’t know how I got so far behind, but he said that she missed a loop and as I was heading back from the third loop, she was backtracking. I figured she must have realized her mistake and was going back to fix it. Ok, justice is served, things are fine. I proceeded for the next couple miles picking my way through the men, feeling really strong on the steep ascents. I met Tad to go back over the bridge and then I was able to have fun and race without the fear of the bridge crossings on my back. 

Finishing in 2:18.54

With about 4.5 mile left, I confidently ran the loop that we just tempoed the week before. That is, until I got to the top of the biggest hill on the course where men were running in circles around the same spot Tad and I got lost practicing the course. I followed a man down a trail that was overgrown, clearly not the right way so I whipped around straight into a low hanging branch. Surprised, but not unconscious, I scrambled back up to where I started and like a guardian angel, Tad was there directing the way. After that, it was smooth sailing to the finish. I crossed the finish line and saw the same woman who had gotten off course and ahead of me earlier in the race standing there. WTF moment #3. Apparently a group of runners took another wrong turn, cutting off a large portion of the course. I was excited about my performance and expected a big hug and kiss from Tad, but instead he was trying to help clear the misunderstanding. After some discussion, it became apparent where they missed the course.  Regardless of the confusion, I was happy to win and break the previous course record by about 15 minutes.  I will be able to take several minutes off next time, not just because of stopping and hesitating, but because I started out a little more conservative than I needed to. This was my first stab at a 25K so the future looks promising for this distance and beyond.

Fantastic Glenn Tachiyama photo!

Thanks to Rainshadow Running for showcasing some of the world’s best landscape in a twisty turny gnarly trail race. I’m excited to start preparing for the Fragrance Lake 20k on February 17^th…after a good meal and a big nap, of course. 

A Short and Sweet XC Season

My cross country season opened and closed at the Canadian Cross Country National Championships in Vancouver, BC. Due to the big move across country I wasn’t able to plan a complete season this year and so specific training leading up to this race was minimal. Regardless, it was fun to jump into this race, especially because three of my ex-Mountaineer teammates were on the line with me. All Canadians, Stephanie Aldea, Kate Harrison and Jessica O’Connell all showed up to vie for a spot on the team to represent their country at the world championship in Poland. The clouds opened up and we were treated to quintessential cross country weather: mid-40’s and sunny skies. The course, however, was 75% mud pit due to the rain storms that came through at the beginning of the week.

Kate Harrison

Steph Aldea

Jess O'Connell

All three had spectacular races with Kate finishing in 2^nd, Jess 13^th and Steph 14^th. I finished the 7k course in 25:58, good for 36^th place. The cool thing was I was just a couple heads behind ultra-running phenom, Ellie Greenwood, who just won and broke the JFK 50 miler record last weekend. I had the opportunity to speak to her at the finish line; she was as nice as could be and I was exciting to take a picture with her. 

Wishing everyone would slow down!

Ellie and me at the finish line

My feet and legs are definitely feeling the spikes this morning as I prepare to do my long run. We are heading to Deception Pass State Park to prepare for my final race of the year, the Deception Pass 25k on December 8th. I'm confident that this race won't go out in 5:20-pace so I will be feeling much more in my element.

Me and Steph celebrating at Boundary Bay Brewery

Hello, Bellingham

Before loading up the Escape to embark on the journey across country, I braced myself for what I thought was going to be a miserable experience, highlighted by cheap hotels and crappy food and lots of Marc Maron. Fortunately, I was pleasantly surprised by beautiful landscapes, gorgeous weather, great deals from Hotwire and Expedia and meals that fit my picky needs. We took advantage of the trip and stopped at many cool places to run including Dowdy Draw in Boulder, Colorado, the Colorado National Monument in Grand Junction Colorado, Antelope Island in the Great Salt Lake and Cowiche Canyon in Yakima, Washington. 

Our "POD" loaded up and ready to go.

Hays, Kansas sunset.

Passing through the Rockies at 12,000 feet.

View of the Flatirons from Boulder, Colorado.

Down in the Cowiche, Canyon.

Living on the edge in the Colorado National Monument.



Top of Frary Peak Trail on Antelope Island, SLC.

After the 7 day drive, we decided to get initiated into the Bellingham running scene by competing in the Padden Mudfest, a 10k trail run around Lake Padden. Temperatures were in the upper 50’s with a light drizzle. I wore my old-school Inov-8 F-lite 335’s, as my other pairs are still in transit. The race was put on by the Greater Bellingham Running Club and many locals showed up to get up, down and dirty as the course had two big climbs and constant rolling and turning. Luckily I tied my shoes tight enough to prevent them from getting sucked off into the 6-inch deep mud pits. I started conservative, as I usually do, and passed 3 women before the first hill and then the first place woman at mile 2. From then on it was me and the boys. I finished first female and 8^th overall in 47:29. The post-race spread was organic roasted red pepper soup or chili and fresh-baked bread donated from the local bakery, Great Harvest. This was a great start to my Pacific Northwest racing career and I look forward to the many opportunities it has to offer. 

Lovin' the Pacific Northwest.

Good Bye, Morgantown

Mount Baker: the view from my new back door. 

After 24 years of growing up in Morgantown, West Virginia, I am packing up my bike and running shoes and heading out to the Pacific Northwest- Bellingham, Washington to be exact. Why Bellingham? It is an hour and a half north of Seattle, an hour south of Vancouver, a two hour drive to North Cascades National Park and a ferry ride to the Olympic Mountains. 

My Chevy Cavalier 

Morgantown is a great place to live, and I am truly going to miss it. I am going to miss not only my family and friends, but also the one-of-a-kind places to eat like Black Bear, Richwood Grill and New Day Bakery. I am going to miss the energy that escalates through the town on football Saturday and the hometown pride expressed by every native. I am going to miss my silver Chevy Cavalier, my trusty station wagon of 7 ½ years.  A big thanks to my dad for keeping her running and picking me up when she left me stranded. Leaving Morgantown has made my realize how many special people I have in my life and how lucky I am to be a part of this community.

View from Cooper's Rock State Forest, WV

Even though I am trading in the musket for a horned helmet (Western Washington Vikings), I will always be a Mountaineer. I promise to be a positive representative of our state in whatever I do. I realize that Washington will be a big change, and I am certain homesickness is inevitable.  It will be an adventure and a true test of growth and maturity. And if I don’t like it, I know the country roads will be here to take me home.

Run for the Hills!

This weekend I was the first female to finish and was second overall at the Run for the Hills! Half Marathon put on by the West Virginia Mountain Trail Runners and The Mountain Institute in the Spruce Knob-Seneca Rocks National Recreation Area in West Virginia’s Monongahela National Forest.  For the Ultras (not me!) the half was Day 3 of the West Virginia Trilogy, a three day stage race that included a 50 kilometer run on day one, 50 miles on day two and 13.1 miles on day three. I have lived in West Virginia all my life, but have never been to Spruce Knob which, at 4,863 feet, is the highest point in the state and the summit of Spruce Mountain, the highest peak in the Allegheny Mountains. 

We stayed in Canaan Valley the night before so had a good hour’s drive the morning of the race. The weather was perfect in the upper 40’s and sunny. After a quick 2-mile warm up and a hug from my good friend, Phil, the race was off at 9:00 am.

The race itself was a lonely one, not having anyone close by in front of me or behind me. I battled leaf-covered rocks and branches, climbed four barbed-wire fences and traversed four streams in my Inov-8 Roclite 285’s all while looking for orange ribbons located sporadically throughout the course. There were two out and backs during the race that allowed for encouragement from fellow racers and reassurance that I was not out there alone. I crossed the finish line in just over one hour and 40 minutes, which is 7 minutes faster than the previous course record. Having won the race, I was awarded with an awesome hand-crafted mug that was made by local artists.

I am very happy with my race, but also glad that I had the opportunity to visit such a beautiful part of West Virginia that I had not seen before. I will be leaving West Virginia in two weeks so this was a perfect opportunity for me to really appreciate the beauty and uniqueness of where I came from.  Having deprived myself during training and now having earned it, I get to celebrate with my last peanut butter and chocolate chip biscotti at New Day!

A gorgeous fall day presented West Virginia at its best.

*Tad Davis Photos