Kicking off the Cobwebs at Echo Valley

How do you like them apples?

After running consistently for a couple weeks, it was time to start thinking about racing. Evergreen Trail Runs hosts a series of trail runs showcasing some of Washington's finest landscapes. As my 2013 racing debut, we chose to sign up for the Echo Valley 10K in Chelan. Echo Valley is the "wine country of Washington" and Chelan (pronounced like the "she" in "shepherd" and "lan" as in "oh my land!") is a top vacation spot for Washingtonians due to its endless sunshine.

Tad and I took the beautiful drive through North Cascades National Park a couple weekends ago to check out the course. Once on the other side of the mountains, the climate changed drastically from wet, moss-covered rainforest to dry, sunny and desert. All around are vineyards, apple and cherry trees.

Warming up in the Inov-8 Terroc 308

The trail system at Echo Ridge has over 20 miles of smooth dusty trails with views of Lake Chelan, the Enchantments, Pyramid Peak and the Okanogan Highlands. The 10K course totaled 900 feet of elevation gain and the trails were very runnable. You could really get moving on them unlike the trails in western Washington that are gnarled with roots, rocks and mud. This was going to be a perfect race for dusting off the cobwebs after 4 months off with an Achilles injury.

Echo Valley was sponsored by Vindu Lac of Chelan, one of the top Wineries in the region, and was named “Winery of the Year” in 2010. Race participants were treated to special deals and discounts at Vin du Lac’s tasting room and restaurant, including 20% off all wine, and 10% off all food and merchandise. Naturally, we took advantage of this and bought 2 bottles of wine - a white and a red.

Top of the 900ft climb

We camped out the night before - something I have never done, but it worked out just as well as staying in a hotel. The early rising sun had us up at 5am and after hanging out at Starbucks with coffee and a bagel, we headed to the course. The 50 mile race was already going on when we arrived and the 50K was to start at 8:30am, followed by the half-marathon and the 10K at 9:30am. I decided to race in the Inov-8 F-lite 240's and they turned out to be perfect for this particular hard-packed terrain. The 240's are unisex, but their performance fit was very comfortable. I stayed conservative at the start and then at a mile I passed the first man to take the overall lead. The rest of the race I ran solo, following the extremely well marked ribbons and arrows. When I came through the finish, I was treated with a bottle of wine and congratulatory hugs and handshakes. My time of 44:02 breaks the previous women's record by over 6 minutes. I couldn't have asked for a more perfect debut after being off for so long. The effort was perfect for my current fitness level and the distance stressed my body enough, but not too much. This was my first race since December and it feels so good. Today I am so full of joy and gratitude.

First Finish in 6 months!!!

This calls for celebration!

 A big thank you to Roger Michel and Jerry Gamez for organizing and directing such a great event. I look forward to participating in more Evergreen Trail Runs in the future for the fun, the camaraderie, the challenge and hopefully, more wine.

Girls on the Run

Pre-run butterfly stretch.

On Saturday, I ran with a participant in the Girls on the Run Program during their celebratory, non-competitive 5K. According to their website, Girls on the Run “encourages positive emotional, social, mental and physical development. Participants explore and discuss their own beliefs around experiences and challenges girls face at this age. Designed to allow every girl to recognize her inner strength, the Girls on the Run curriculum inspires girls to define their lives on their own terms.”

Mehar & me

Before the run, the girls were full of energy running around in pink capes and race numbers that were all “#1.” My running buddy was Mehar, a sweet and spirited soon-to-be 6^th grader who, in addition to running, plays the piano and dances hip-hop. She really impressed me with her mature attitude and bold goals of one day running the Boston Marathon. Most of the girls around us would alternate walking and sprinting, but my buddy was smooth and steady for the entire 3 mile run. Even when she felt like walking, she kept on going. As we ran we cheered on the other girls ahead of us and behind us, we received high fives and encouragement in return. Mehar told me that she could never imagine running in long braids and a pink cape if not for the confidence and self-esteem that this program instilled in her.

Coming into the finish

My brief experience with Girls on the Run really touched me and inspired me to be a part of it next season. This is yet another example of the power of running. Go, Mehar!

*Tad Davis photos

Review: Inov-8 Roclite 275 GTX

I had the opportunity to test out the Inov-8 Roclite 275 GTX a couple months before they became available for public purchase (you can now find them on the Inov-8 website under Products, Off Road). These are an updated version of the popular female specific shoe. The first thing you'll notice is that the previous mesh upper has been replaced with a much stronger mesh material. This should significantly decrease the likelihood of an upper blowout due to extended use as well as trail hazard (rocks, sticks, etc.) cuts and tears. The heel was designed to be narrower to match the shape of the female foot. It has good cushioning with a lower than average differential. This is a great training shoe and perfect for long runs in wet slippery conditions. The sole of the shoe was developed using rock climbing rubber technology to optimize grip in wet conditions. The GORE-TEX lining keeps my feet warm and dry running the wet Pacific Northwest Chuckanut trails as well as hiking high elevations on the North Cascade trails still covered in 5 feet of snow. This has been one of my favorite pair of Inov-8s because it is so versatile, comfortable and reliable. 

Adventures in the Grand Canyon, Bryce Canyon and Zion National Parks

Tad and I took a week-long camping trip to the Grand Canyon, Bryce Canyon and Zion National Parks. It was my first visit to the parks and certainly not the last as their incredible awesomeness left a lasting impression on me and a yearning for more.

We flew into Vegas and stayed in a resort where we enjoyed amenities such as indoor plumbing and hot showers before embarking on our adventure

The first sun my feet have seen in months.

It is impossible to go to Vegas and not try your hand at gambling. There is even a casino in the entrance of K-mart. We went into a random casino after dinner and got out as quickly as possible. I don't know, but sitting for hours in a smog of cigarette smoke drinking alcohol and concomitantly losing money does not appeal to me. But hey, to each his own.

We lost $10.00 in less than 90 seconds...

While at the Grand Canyon we hiked down South Kaibab, across the canyon on Tonto Trail, and up Bright Angel for a total of 13.3 miles, according to my Garmin. 

A lone cactus. 

Don't fall off, Tad!

View from South Kaibab.

I have some training to do before I break the R2R FKT.

We left the Grand Canyon and drove four hours to Bryce Canyon National Park where the temperature dropped 20 degrees. While making dinner, an abrupt hail storm started dropping huge ice balls into our pasta and forced us to grab everything and run to the car for shelter.

Isn't this supposed to be fun?

Pasta with tomatoes and ice balls, yum!

After a cold night in the tent, we were not in the mood for making breakfast on our camping stove. We spoiled ourselves with pancakes and coffee next to a fire in the Lodge. 

Overnight low of 30 degrees.

This is more like it!

We hiked the "Figure 8" loop which took us through Navajo Loop, Peak-a-boo and Queen's garden with stunning views of the hoodoos.

Water stop.

Tad on the edge.

The hoodoos.

In a quick 90 minute drive and a couple thousand feet drop in elevation, we were at Zion National Park. We woke up that morning at Bryce with 30 degree weather and snow and now we were in shorts and a pleasant 72 degrees and sun. We hiked the legendary Observation Point which climbs several thousand feet and shows off unbelievable views of the parks massive sandstone cliffs.

Tad and I at the top. 

Coming back down.

After watching some YouTube videos and some disturbing accounts of people's experiences on Angel's Landing, we decided to scratch that hike off of our to-do list and hike the West Rim Trail instead. We were not disappointed.

Looking at the infamous (and terrifying!) Angel's Landing from a safe distance.

A plateau on the West Rim Trail.

Nobody else around to take our picture.

It's hard to believe a tiny river is responsible for this.

One of the many rock mountains.

I wasn't ready to return home, but after another night in Vegas, I couldn't get back fast enough. I feel very fortunate to have had the opportunity to explore these places on a very intimate level. I like to be fit and competitive and receive all of the attention and accolades of a great running performence, but there is something special about being in such a spectacular place with no time frame or agendas. Just me, a trail and an appreciation for life. What a gift!

The Colorado River.

Enlightened Perspective

Today marks three months since the start of my injury. I have had many injuries in the past, but none that took more than six weeks to heal. I am doing better than last month, both physically and mentally. I still have days when I am overwhelmed with grief, but not nearly as often as in previous weeks.

There are a couple of reasons for my improved well-being:

1. Boston. In addition to courage, benevolence and love, horrific events like the Boston Marathon bombing generate an enlightened perspective. I am blessed. I did not lose a loved one. I am lucky. I did not lose a limb. I am grateful. I did not have to experience first hand the sights and sounds of terror that will haunt many people for the rest of their lives.

2. Hiking. Within the last couple weeks I have been able to go on some local hikes that really represent the beauty of the Pacific Northwest. It’s not the same as running, but it gets my heart  beating and lifts my spirits. When I am not running I feel so disconnected to nature. Sometimes when I am out hiking I get the urge to roll around on the ground to reconnect and immerse myself in something that is so pure and wholesome.

3. Hope. God willing, I really think that I will be running within the next  couple weeks. The thought of going out for a hard run makes me squirm with anticipation and puts a smile on my face. I can’t wait to fly over the trail and push myself to exhaustion.  

There is no doubt that I will return to running with a greater sense of appreciation and love for the sport. I will be more determined than ever to work hard to reach my goals, but also take time to celebrate the little victories along the way. It will be nice to be me again. 

*Photos courtesy of Tad Davis

Running’s Got a Hold On Me

The past 8 weeks, have been a roller coaster ride of emotions. One day I am at 

Thank goodness for Kinesio tape.

the very bottom of the well, trapped in a downward spiral of negativity and despair. Then the next day, I wake up and run 3 miles with no pain and life is as good as it gets. My Achilles injury has stumped me and the medical professionals alike. It is no longer bursitis, but not quite tendonitis. My symptoms are unlike any testimonies I have heard. I can walk around pain-free and go for a short easy jog with no problems at all, and then the following day the sharpness in my Achilles manifests itself 1.5-2 miles into the run and I am forced to stop. Aggressive PT with ultra-sound, massage and electro-therapy has helped tremendously, and at the beginning of the week I had another violent encounter with Graston. I’m not sure what else to do other than to work on managing my thoughts because the longer this injury persists, the more I realize how unhealthy these bipolar feelings are. Don’t disclose this to a non-runner as they are likely to schedule you an appointment with the soonest available shrink. Luckily, I am surrounded by a community that is beyond supportive and understanding. I think it is required that you be a runner or at least a runner once-removed to live in the state of Washington. Studies are showing that sugar has effects on your body that make it more addictive than cocaine  but I bet they never looked at what happens when you deprive a runner from running.

My new sweet ride!

On a positive note, I have become quite the yogi (minus the zen state-of-mind). Last week I logged 11 hours of yoga, a statistic in which I am quite proud. Tad surprised me with an early birthday present- a beautiful new mountain bike, which I can not wait to take to the trails. I received the brand-spanking new 2013 Inov-8 uniform in the mail, which I will anxiously and impatiently wait to wear.

Team Inov-8 will be shining brightly this year!

I am entered to run the Yakima Skyline Rim 25K  in Yakima, Washington which will take place on April 21^st. I have no idea what will happen in regards to my training between now and then. One lesson that  I have learned this time around is that you can not let your race calendar dictate your recovery time. You have to get the race out of your head or else you will constantly will yourself to get better and make irrational decisions that more often then not, kick you two steps backwards. 

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.