Sunset Bay Trail Run 4 miler win

The South Coast running club in Coos bay / North Bend, Oregon, puts on several top-notch races. In the past I have found that although they are not chip timed, they are accurate, well staffed, and fun to participate in. The Sunset Bay Trail run was no different.

I've seen this race on the calendar for a few years, and for some reason or another (probably because it is usually near my anniversary, this race was held 9/3/2016) , I never managed to make it to participate.
This year I wanted to race enough to come and check the trails out ahead of time.

 It turns out finding an online course map for this race is actually pretty difficult! I took a photo at the race of the map used by the RD, so that I could add it to the post in case anybody else is looking for a map of the actual race course.

On race day, the biggest challenge is usually finding someone to take care of the boys while I run. This year, I owe a thank you to my father-in-law for watching the younger two boys while my oldest came along to join me in the 4 miler.

The race starts at Sunset Bay, Oregon State Park, with a very scenic singletrack trail that has views of the Pacific ocean and twisting turns under coastal pines. It's stunning. If you have time to take in the view!

Before the race, I did about a 1 mile warm-up jog while the half marathoners got their head start. My son stayed near the race start, I think a little nervous, and perhaps pretty confident that he was ready to go. 

I was sad that the kids 1 mile run started 15 minutes earlier than advertised on Facebook, so my youngest was not at the park in time for it. 

 When the 4 mile race started, runners had to cross dry sand, then go around a cone and back for about a half a mile before heading uphill on the singletrack trail. 

Almost all of the younger runners took off in a dead sprint. I guess because of my old age, I know better. So, as soon as we were out of the sand I took a position ahead of several of them. One of these was my son. I love to race, but I look forward to the day when my son will get that lead and hold it. 

From that point on we traveled uphill and then along a beautiful coastal trail with dirt and pine needles. 

For 10 dollars, you get this view.

For the most part, the trail for the 4 mile race stays at the same elevation. There were a couple of significant drops and rises, but the main concern for anyone running this race would be roots and tripping. Luckily someone had sprayed many of the major roots with white spray paint. 

The turnaround point was just before Shore Acres park. There had been very little passing after the first half mile. And then there was no more passing for me (that I knew of) until the very end. With less than a half a mile to go, I almost took a wrong turn, then saw a marking which led me to realize I was taking the wrong path. I turned back about 5 yards and took a different fork in the trail.

From that point on it was a fast downhill run to the finish. When I crossed the line I discovered that I was the first overall finisher! 

About 40 seconds later a young man came through. Evidently, he had been ahead of me for most of the race, but had made a wrong turn in the same spot I had, and didn't discover it until I had gone past. 

He was very young, and had a great attitude about the whole situation, getting chicked by a 41-year-old woman, and all.

I stretched and waited for the rest of the runners to come in, anxiously looking for my son. I'm not sure what his placement was, but I was so happy to see him complete another trail race, even if it wasn't what he thought he was capable of. I hope he will continue racing so that we can have this time together. 

So much tougher than he expected. I am super proud of his distance PR.

Between all of the race distances, there were actually quite a few participants. During the race there had been games for kids to do where they could win prizes. My younger kids absolutely loved fishing over the top of some cardboard screen to see what kind of prize they could win.

The awards ceremony went quickly, and some really nice prizes were raffled off. Even though I won a plaque,  I was not disqualified from the raffle, and won a gift certificate to a Charleston seafood restaurant. That made my day! 

Overall, I was quite happy with this race from the organization to the course marking and marshaling, to the cost of entry. It's not really much further for me to drive to race on the coast than it is to race in Eugene, so I will try to do more races over there in the future. 

If you live in the area or just want to come see the Oregon coast at the best time of year, I highly recommend checking this race out. Camping accommodations can be found at Sunset Bay, but must be booked several months in advance.

Mildred's Trail Dash ~ Double win!

Life is full of surprises. The good ones are worth holding on to- which is why I still post in my blog from time to time!

Summer schedules have made getting in any long runs hard for me to do. Similarly, I haven't been able to get to the track often, or even maintain a base suitable for doing any significant speedwork. Despite all of those excuses, sometimes a girl needs some excitement, which is why I decided to enter a smaller local race that was held July 9th. 

Mildred's Trail Dash is a fundraiser for the Mildred Kanipe Memorial park in Douglas County (Oakland), Oregon. The park includes almost 1,100 acres of land, including pastures, creeks, rolling hills, orchards and forests. Historical structures include a turn-of-the-century schoolhouse, a farmhouse, and outbuildings.

The park has run into some financial difficulty since county officials recently determined that all county parks have to prove themselves financially self-sufficient or be shut down and sold or logged to cover the operating costs. The location is a little out of the way for me, but I always enjoy coming to the park and would be very sad to see it shut down. I was happy to help by running!

With my husband working the 4 pm to 4 am shift, I had to figure out what to do with my kiddos if I was to race. My oldest quickly decided he wanted to race too. We talked about whether he wanted me to run with him and whether he'd be OK with me running a 9k while he did a 5k. He was fine with different distances, so that was settled. 

My middle son (9) decided to stay home and watch documentaries while dad slept. The youngest (7) wasn't sure what to do! Five kilometers on the road is a long way for him still, and this was on a trail with mud!

I put in a last minute phone call at the park and asked if my youngest could be a "helper" at the race. The woman who answered was SO kind and offered to stay with him and find some jobs for him to do so that the oldest and I could each run at our best efforts.

Before we started the race, the race director, Mike McCarty, briefed all the runners about the courses (the 9k and 5k). As he spoke, it started to rain heavily. After a few days in a row of this, it was going to be a muddy adventure!

Finally we all lined up at the start line. For the first time, I had one of my sons next to me at "go" time! And we were off...

About 400 meters into it there were three men ahead of me and I saw my son just behind my right shoulder. I tried to huff some advice to him, "Don't try to stay with me! You have to pace yourself. There's a lot of race to run!"

"I think I can hold this pace, Mom," was his reply.

What can you say back to that in the middle of a race? I didn't want to demoralize him and figured he'd have to learn his own 5k lesson. 

I just said "OK."

Another 400 meters went by, and I saw the top 3 males missed the trail and took a wrong turn. I let them know, and they quickly scampered back down to the singletrack. 

We started the first big hill and things started to get really fun! There was enough mud that NObody was going fast. I passed the first mile marker and felt like I was working for it, but wasn't dying yet, which is good when you are racing 9k. I had lost sight of my son, but could still see the #2 and #3 runners when we weren't weaving through trees!

After clearing the top of the hill, there was a nice downhill stretch which was LOTS of fun in the rain. Slippery rocks, mud, wet grass and cows in the middle of the trail, all added to the excitement! I was grateful to have my Adidas Terrex Agravic shoes with the super-grippy lugs. My kiddo though.. he was wearing a pair of road Asics from track season.

At the bottom of the hill there was a turn followed by a sign for the 5k/9k split. I knew there was a woman not too far behind me, and I just tried to keep my effort level up. I am glad I have kept in decent hill shape and done the few track workouts I have done in the last month!

We all kept following the orange flagging and markers until reaching the next volunteer. She was standing in front of a flagged area and ushered us up the hill. I wondered why the markings were behind her, but having never done the 9k, just took her directions to go right. Up the next hill we went, through trees and ferns and mud, past signs with no words on them-- unless you looked backwards. I kept getting closer to the 3rd male, but couldn't quite catch him!

Finally, we were running downhill trough similar terrain, except muddier and straighter. Then I started to see a few runners running the opposite direction on the same loop. Apparently we had been asked to go the wrong way, but slower runners had done the course before and knew where to go. When we passed the volunteer again, she had moved out from her spot and everyone was running the loop clockwise, even though the first 5 ran it counter clockwise! I kept apologizing, telling people I was told to go that way as I passed them.

Little by little I could see the third male getting closer. We had a final uphill and I thought maybe I should not go full blast, so I could have a bit more for the downhill. When I reached the top we were shoulder to shoulder. 

It was a bit awkward running side by side.. I hoped to have a bit more leg speed, but he picked up his pace.  I kept with him..until the last 600 meters. When we reached the pond and the finish line was in sight, he dropped me like a hot rock! This proves one of my sayings to be true: Never get in a sprint with a teenage boy. (I lose every time!)

As I crossed the footbridge to the last few yards, I saw something that made me smile. This young man:

My son was waiting next to the finish line when I crossed at (42:43 on the Garmin- NOT a great 9k time for me, but a good one for the conditions and the course loop reversal!).  He also shared the news that he had placed first male in the 5k! I was so surprised, thinking he might have faded and walked the last mile, but I guess he used a combination of walking the uphills and running as hard as he could the rest of the time to earn a solid placement.

"One girl passed me on the hill, Mom. I think she was in high school," was his report of the race. 

I told him that was OK, and that he did GREAT. I couldn't have been more proud!

Sporting a bit of mud from the trail on the Adidas.. 

Super kid. I can't wait to see if he ends up racing too!

After catching my breath and giving my oldest son a BIG hug, the next task was to find my seven-year-old. He was casually walking around the pasture area taking 645 photos of the peacocks that roam the park entrance. 

Deb, the race organizer, told me he had been super helpful! This was the best news. I had been a little worried he might not have had a good time.

A few days later when he received a letter in the mail, he was so surprised (and my heart was touched). It was a note thanking him for his help, and rewarding him with some cards for free french fries at McDonald's. What a score!

We had to stay for the awards, and my oldest was thrilled at receiving a special water bottle as well as a gift card to Subway sandwiches.

I got a matching water bottle and gift card to Denny's, which I awarded to my youngest. (He has yet to redeem it, but we will have a special lunch together soon.)

***

Post race thoughts:

I've never wanted to push my kids into running. If they find other passions, I will support those fully!  I just don't believe you can force the love of something on someone, and I definitely want them to love what they do.. However, If I am being honest, I do hope they will each find the joy of running on their own. 

This day was a turning point.

It was such a moment of pride for both of us that I can see a future where one of my kids wants to run, enough to want to run with me. If that happens, I plan to make the most of that window of opportunity for as long as I am blessed with it. The moments go by so fast.

Shotgun Trail Blast ~ 2nd race, 2nd win of 2015, and course record!?

After volunteering at the Shotgun Trail Blast  in 2013 I knew I would be back to run at least one of the race distances in beautiful Marcola, Oregon.

The year I volunteered I was unable to run due to plantar fasciitis; but it gave me a fair glimpse of what the trails were like while stationed at an aid table, serving gels, on a wooded muddy switchback.

This year, the 5k race

NYE Run ~ The Trail I Was Bound to Find

On New Year's eve we had some beautiful (but cold for here), weather. It only made sense to make the most of it, so I took my dog (I dog-share with my inlaws. It's complicated.), to a logging road I only recently discovered was any good for running.

Over the Hill

Well, I guess it's all downhill from here, folks!

I hit the big 4 - 0 a few days ago.  

In running, that elevates me to "Master" status (which means I now might have twice as much luck bringing home a prize from the local 5k/10k with 40 people registered, but

Recovery week and Brice Creek trail (Summer Adventures: part 2)

One of the best runs I did in prep for McKenzie river trail run was about a 1 hr drive from me. 

My hubby surprised me with wanting to spend a family day at a spot I had mentioned before to him. Unfortunately I had misplaced my trail map for the area, and it was Sunday, so the Forest service office was closed for getting a new one.

All My Eggs are in One Basket and I'm Shooting for 50k from the Hip. MRTR tomorrow!

McKenzie River Trail Run is Saturday! 
I know, because I got an email reminder about bib numbers, bees, hotel shuttles, how not to get lost, and most importantly- where the food is after the race.

Am I panicked?
I've been through that over the last few days and am now past it. Dropping all three boys off at school for the first time ever has allowed lots of time to over-think things. ☺

I have asked myself a few times this week, "Why did I

Summer Adventures: part1

The summer has just rolled by, but not without a few excursions.

We've been making the most of our opportunities to enjoy the 3 months of dry weather we get here in southwest Oregon.

My other half has been largely out of town, which has made ultra training..

Orange Mud Hydraquiver Vest Pack 2 Review -> WIN ONE! :)

Trail photo at BigK Guest Ranch by running friend, Laning Leo Davis.

I have been excited about the Orange Mud company since I first learned of them. They make the first bottle style of running pack I came across (the Hydraquiver ~ REVIEW HERE). I had a waist belt before that, but it was prone to leaks and I grew tired of it dripping

Re-Thinking Running, Gratitude and 2 Winners :)

It's such a blessing to be running right now!

In March of last year, I was thumping  myself on the head and wondering when I might be able to run again. I had signed up for a relay (I am signed up for the same one this year!), but was unable to run due to domino injuries in my left leg.  Little did I know it would be months before I would be running "right".

This spring, it feels like I have peeled a layer off. Another version of my running journey revealed.

The biggest joys are little things....

Too Many Trails + an Experiment with the Galloway Method

It's been a crazy week-and-a half...

Four trails in 8 days, to start.

There were 2 hilly 12 milers- one at Forest Park, and another midweek 12 miler at Ridgeline. These runs were, each in their own way, special and rewarding- a run with a friend, (a treat to be able to visit with someone else on a run) and a solo challenge (taking a new {to me} trail spoke).

Lots of hills.

It caught up with me a little. I thought my legs would feel fresh on Sunday for a nice, long run on a warm, sunny day... but three miles into it I turned for home.

Trail run Rescue

Sometimes an adventure sounds like a good idea... 
A recent escapade of mine started off that way!

I had a plan to run trails with a friend, but she couldn't make it. I dropped of the boys and headed to a trail I have scouted out, but never ran. Dexter Reservoir has a lovely view and in the winter will sometimes have clear skies even when town is "fogged in".

It was chilly and the fog was just starting to burn off at 10:30. I got on my Altra Lone Peaks (review coming soon), and headed off across the reservoir road. The wind was biting so I came back for gloves.. And I was off again!

My initial goal was to make up my long run that I cut short over the weekend.

Random Updates and a "Must-Try" Recipe

No-Bake Protein Snowball Recipe
Have you eaten enough junk yet? I have probably consumed enough sugar in the last week to supply an ant farm for 3 years.

Despite this admission, I found a recipe from +Neila Rey that has my interest

Better late than never! Frozen Trails Runfest race report

I was really looking forward to Frozen Trails this year for several reasons. Perhaps the most important was

Review: Orange Mud HydraQuiver hydration pack + GIVEAWAY

After several years of running, I have just about every piece of gear I need to get down the trail (or road) happily.
However, after a few issues with my

All courses are NOT created equal.

Over the  l o n g  weekend, my family and I were able to spend a few days about an hour from home. 

Conveniently, one of our relatives lives within a few miles of a little trail network that just happens to be where there is an upcoming trail race. :)

So, without too much preparation

Birthday Trail Run

Birthdays aren't over-hyped in my home, but they MUST be celebrated. :)

Don't get me wrong, cake is great... but, my idea of how to best celebrate another year is to find something new to conquer or explore, then spend the next few days refueling and recovering!

Sunday, a friend and I met up in a nearby town at an hour that really should be spent under fluffy covers with a soft pillow. We did a quick transfer of gear and discussed our options again. Then headed to the North Umpqua River outside of Glide, OR.

North Umpqua River, as seen from Mott Bridge

Kristen had a plan for a loop that included about 6 miles of the trail called the "Mott" segment, with a 6 mile return down a different trail. (This would be about 2 miles longer than I have ran in over 6 months.)

Skies had been wet, and the climate is always cooler up in the Cascades. So, we dressed in layers and I brought some essential trail items "just in case". :)

We arrived at our destination at dawn and found a nice, weathered outhouse. And some guy in a van who looked like he spent the night there. He was going to bike the first section we planned to run.

First bit of trail as we headed out..

As we headed upriver, I noticed right away that the trail was beautiful, but had a lot more rocks than another segment downriver. There were some close calls, as sometimes those rocks and roots can sneak up on a runner!  I was glad I had on my Brooks PureGrits, because they allow me to "feel" the terrain without slipping. This was probably the scariest bit of running trail I have ever been on. I am sure I will see scarier though!

The single-track got rather narrow at one point, with a steep wall on one side and a drop off to the river on the other side.. And there were 2 trees across the path. I thought of the cyclist and hoped he was an expert! O_o 

At the end of the Mott segment, we took a bridge (built by the CCC in 1936) across the river. Then we ran along the road for about 1/2 mile before picking up the Riverview trail back down.  This trail was much wider, having been made for forestry vehicles.

Tiny mushroom growing near a campground outhouse :D

Downhill = fun running!!

I don't know any of our actual distance or pace information, since we left before I got a good GPS reading. Oops! Chances are good we might have lost the signal anyway.

Afterwards I was fortunate to get a hot shower at Kristen's house before heading home. If you ask me- a hot shower is a real treat after a cold run! So is a little cake :)

***
Do you do anything "running related" to celebrate your birthday?

What items would you take "just in case" if you were heading out to run new territory?

Cake, ice cream, or neither?

Measurable Improvement

I've been trying to pay attention to the little signals that come with running.  

(When you are fresh off the injury bench, the last thing you want to do is go back to it right away.)

There have been some small things here and there-- some minor little 'niggles' that remind me that I had plantar fasciitis. I call them 'deja-vu', but that might not be the most appropriate name for them.

More than likely, my left foot is still healing from PF, and the accessory muscles, tendons, and ligaments are responding to an increased work load with a little bit of grumbling..

(Ridgeline Trail)

All in all, I have little to complain about.  I am VERY HAPPY with running right now.

***

I took a restful week last week, and came into the weekend strong and ready to run. We happened to be in Eugene, so I was able to hit trails there both Friday and Saturday.. 

I selected Pre's trail for my Friday run, so I could have a nice, easy, flat bark path run the day before my scheduled "long run". 

Pre's trail is good that way, and I never know who I might run into there. 

This time it was the U of O men's Cross Country team. :) Decked in Oregon garb, they traveled the path in a pack clearly doing some sort of tempo run. At least I hope it was a tempo run. They lapped me twice! O_o

In my defense, I was stopped to stretch for a few minutes. 

Conveniently, I left my Garmin at home, so I had to run by feel (and wrist watch). I am rusty with my running math, which isn't necessarily a bad thing. Without my heart rate monitor as a leash, I finished the easy bark run at about 8:25 pace (going off the runningahead.com map tool) - not far off of my pre-injury easy pace. 

Now I wish I had the monitor on, so I could know if I was in the right zone or running "hot"!

Clearly I am still an obsessed runner.. Just not an obsessed runner who is organized enough to pack her GPS/heart rate monitor.

***

My second run surprised me as well. I headed to Ridgeline trail and started at a section that was new to me. I was aiming for about 8-10 miles total, again, without GPS.

(Ridgeline Trail)

It was raining, but lovely.

I made it from one end to the other, stopping a few times to snap pictures or stretch. There was a family hiking, and I think I motivated the kids to run, because when I stopped to stretch the little girl almost caught up with me. :)  

I finished the 9.6 miles in 96 minutes.. which is a good pace for me on this trail, and about 30 secs/mile faster than I ran some of the same sections a month ago. 

What I am short on is endurance..... and speed. 

Shoot. I pretty much have no other gears than "get down the road" right now. That's O.K. because I love running. I am blessed to be in this body. 

***

One of the questions I have wrestled with this year has been, "Could you be content with all of your PRs as they are, never to do speed work again-- if it meant you could run injury free for the rest of your life?"

But, in truthfulness, being content as a runner can't be hinged on PRs, and no one can promise injury-free running- (even Jeff Galloway, who I greatly admire as a runner, coach and person.).

I'm just going to appreciate the gift God has given me as long as I have it, hold on for the ride, and do crazy things from time to time. 

That's really the only way I know how to live life.

~Fall Trail Special~

I had this great idea that I would do a Vlog (video blog) a couple of weeks ago, and I even posted one to Google+ ...

It was up for 5 minutes and then took it down as fast as I could. O_o
Not sure what inspired me to put myself out there on video, but maybe I'll try that again next year..heh.
Maybe not.
Instead, readers are stuck blessed with a photo blog of my adventures over the last few weeks.

There has been a fair bit of good fall weather here, so it would be a sorry thing not to lace up my PureGrits and take them for some old-fashioned abuse! Brooks would be proud. (HoneyStinger should be too, though I have been eating a years supply of goodies I planned to use for racing and training fuel as snacks.)

  Ridgeline trail ~ Eugene, OR

This year my boys are in school one day a week, (I still home school the other 4 days).
It's been an adjustment for us all; but, one perk has been that I am in the Eugene area weekly now, and am free to run trails for a few hours that day! :D

I'm so grateful my parents will watch our youngest while I go running on Ridgeline, or one of the other local paths.
***

Another spot I have fallen in love with is Cooper Creek Reservoir. There are views of the blue/green reservoir through the woods almost the whole way.

 Cooper Creek Reservoir ~Sutherlin, OR

This trail is almost 7 miles if ran as an out-and-back.  It's easy to re-run part of the trail to add in some more mileage. And, I'm the kind of nut who would do it three times to make a very rolling 20 miler (Someday... not anytime soon).

I was there on the weekend and ran into 2 or 3 groups of people. On a weekday I would be surprised to see anyone at all.
***

Most recently, I was able make a trip I've been wanting to do for some time: a close-to-home "destination run" ~  the North Umpqua Trail.

 At the top of "Bob's Butte" with new friends! ↑ 

A Facebook group of Roseburg area runners met and covered a short section (just over 7 miles of the 79 mile trail) together, taking many stops to rest, stretch and take pictures -- perfect for where I am with running right now.

We had a great time visiting, getting to know each other, talking about anything and everything, and taking in the gorgeous fall scenery.    I can't wait to go back!
***

Things have been going well, but this week is a cutback for me. It's very easy for me to try to keep adding to my mileage when things feel as good as they have....It's much harder to restrain myself when the weather is great and I have more opportunities to run. 

I'm still running much lower mileage than I was at last year at this point, but, considering the restart I made in August, I've put in quite a bit of time on the trails and gravel roads in the last few weeks. I tried moving from 3-4 runs a week to 5.

This is a lazy graph, because I'm not bothering to tinker with the colors right now. 

Almost all running has been at easy heart rate (< 140) and about half on trails or gravel.

Now my foot is giving me hints that it would like to adjust for a bit. This time I will take the cues- A cutback is in order. I am trying to remind myself this is still more running than I did when I first started out on my journey- and I had no injury issues to contend with back then. It's about keeping a positive perspective, enjoying each run, and staying smart right now. And a massage with some stretching doesn't hurt either...

I don't know what's in store for the rest of the year for running. I'm considering a low key race in November. That may, or may not, be able to happen. Either way, I am blessed just to be back "in it" and able to enjoy the incredible trails Oregon has to offer.

****
How do you feel about taking cutback weeks? 

Have you ran any fantastic destination runs lately?

Does the idea of a VLog make you nervous?