Mount Disappointment 33 mile trail run

It is 4am on a Saturday morning, already the mercury is 75 F, I meet 3 other friends as we car pool together to Mount Wilson the race begins at 6.30am and we have to pick up our numbers and prepare our supplies for at least 7 hours of challenging trails.

Early hours of the morning we pose under the finish line banner

45 mins before race briefing Hope & I see Andy who just finished AC100 a few weeks ago!

With my race number 6 pinned onto my running skirt, I check my water, perpetuem and Hammer gels, I have two ginger chews, Endurolytes and Ocean Potion sun screen, I feel ready, I spray my feet with Kool n Fit spray and head to the start of the race.

Gary Hilliard Race Director

At 6.15am, Gary caught the attention of all 114 runners he kept the race briefing short but fun as well as serious at the same time. Its going to be HOT. Hydrate, drink HEED, the course for 2012 had been changed and included Mount Disappointment, aid stations every 5 miles!  After the horrible station fire of 2010 the land scape was recovering but still a lot of charred trees, after calling all active and retired service men and women to the front the race began........

After a few miles on Asphalt down hill, we turned left onto Eaton Saddle

I started out on a slow steady jog down the Mount Wilson road it seemed forever before turning onto Eaton saddle, I was expecting to go downhill as in years past but was greeted with a wide fire road (My kind of trail) and to my delight ran through the Mueller tunnel and continued uphill to Markum Saddle, even though early morning I was already drenched in sweat with the humidity but enjoyed the up hill.

Single track.....

After Markum Saddle the trail headed to Mnt Disappointment so called as when it was first discovered by USGS surveyors in 1894, with elevation of 5,960 feet it was believed to be the highest peak, it earned its name Disappointment when the surveyors reached the summit for their next point only to discover San Gabriel Peak a half mile away was 167 feet higher! Gary made sure all runners past both these peaks!

The saying what goes up must come down and my joy of climbing was soon replaced as we started down hill on a single track with loose soil, I felt like a fish out of water as I gingerly navigated the twisting down hill my Brooks Cascadias were blushing with embarrassment at how slowly I was going!  I was so grateful to see asphalt even if it was only for a few feet before arriving at Red Box aid station, I cannot even tell you how many runners past me and left me eating their dust!

5.7 miles and Red Box aid station happy to see good friends there and needed the Hammer Heed

A wide fire road was the beginning of my next journey and it had the potential of being quad busting, as it was nearly all downhill for the next 5 miles and little or no shade. I jogged down and looked at the amazing scenery to detract from the task of down hill running.

Passing a creek I soaked my hat and washed my face

The whole run after West Fork aid station which was mile 10.7 would continue with just amazing scenery, well kept trails thanks to the work Gary had done with other trail runners (note to self to do this next year too)  The up hills were truly brutal but to me the down hill were worse! The sun was just beating down I thought I was drinking enough and took Hammer gels and endurolytes at the stops, As I ran to Newcomb aid station which crests the climb I decided to fill up my water only to discover it was not that empty, I put in ice, and could not believe there was a wide fire road for the downhill I thought woo hoo 14.7 miles nearly half way finished! the down hill did not last for long and as I crossed the San Gabriel river which was the lowest elevation of the entire run, I stopped and submerged my face into the cooling water, as now the challenge begins 7 miles of up hill, no shade and did I mention up hill, in the far distance I could make out other runners they seemed so far away and high up the mountain side! I decided to keep jogging and smiling, I began passing other runners and other runners passed me! It was like running in a furnace, an oasis appeared offering Popsicles, probably not the smartest thing to put into my poorly abused body, and I also took in Hammer gel and endurolytes 

Its HOT!!!! 2 miles from Short cut all smiles before I hit my low spot!

 2 miles to Short cut, I was so close, I urged my self to keep moving forward, my stomach was not feeling great and felt lethargic and nauseated, I knew I was in trouble, I started to walk the uphill and tried to eat a hammer bar I chugged down water and was so grateful to see the aid station at mile 23 I could easily have quit right there and then!

Not my fave photo captured by my friend Rainer at Short Cut, but I was hurting, felt weak vomited and had stomach issues that quite honestly I do not believe I actually continued but did because of the amazing volunteers!

Just 10 miles left all I had to do realistically was run down the historic silver moccasin trail, follow the dried up river bed, negotiate the rocky trail and get to West Fork, I decided it prudent to walk this section of single track down hill for two reasons, one, I am no mountain goat and two, I needed to get a few calories into my body and re hydrate. 

Not sure why I am smiling maybe because I had puked and used the toilet paper I had packed, as the mountain in the distance is my final destination! I just thought it would be easier to smile and focus on the now!!

The downhill trail was sketchy and running was out of the question, as soon as I approached the dried up river bed the skill needed was not to pop an ankle joint, keep up right and focused, and sure enough before long I was entering the final aid station.
I had smiles all round it was as if I was getting a second wind!! It was great to see the Sierra Madre search and rescue team, not so great to see them having to use their skills.
I only had 5.3 miles of trails left before going through the finish line banner I joked a little with the volunteers and actually needed my back pack filling with water, I took a perpetuem tab and headed off with a spring in my step to the Gabrielino Trail, I followed this beautiful trail for a few miles before getting onto the Kenyon Devore trail, which boasted 1910 feet of elevation gain in 3.1 miles!

The Gabrielino Trail

I passed quite a few other runners on my way to Mount Wilson, I just wanted to finish, I would shout out words of encouragement and tell them to keep moving forward, it was hot and the heat and humidity was showing on ALL our faces, I truly thought I would never see that finish line even though I covered the final 5.3 miles in 1.30 hrs, it seemed like an eternity, especially when you could see the towers and still had more up hill single track switch backs to run!

so near yet so far!

Finally I was on the home stretch ever so nice of Gary to put in a few extra feet of climbing to the finish line banner for all the other runners who had finished to see you suffer! I had the biggest smile I was SO super happy to have conquered and even though my time was over an hour and 45 minutes more than I aimed at I was one happy camper.

nothing Disappointing about the finish line or the medal!

This trail race is just hard! but such a feeling of accomplishment, my time was 8 hours 32 minutes I had hoped to finish in around 7 hours and 15 minutes but was happy to finish up right! Jorge Pachero finished in first place with 5 hours!!!! that was flying on all cylinders!!
 Below is my down load from my Polar RCX5 it was 33 miles,
 https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=011d1dd42f84667deaa0dc5d45fcba69

Thanks Hammer Nutrition!!

 Thank you to Hammer Nutrition, Brooks USA (my Cascadias took a beating at this run!) Rudy Project USA, Polar USA, Kool n Fit spray, Ocean Potion suncare, More importantly Gary Hilliard for a great trail challenge! This was my third time and was just as hard as the first time!

Gary and Pam Hilliard, two great people great Race directors Thank You

Scenery was charred landscape and new growth

HEED..yummy

Two amazing people Hal and Fred

My friend Rainer volunteered at Short cut

Good to see George out there too

oh my a little shade???

HAM Radio volunteers tracked all the runners.

Andy in green and Vinnie who finished his 8th Mnt Disappointment!

Thank You Hope for letting me car pool with your friends.

Next year this trail run which I think is Southern California most difficult 33 mile trail race will be held in July and the 50 mile option will return too. So trail runners signed up for the AC100 will be able to use it as a training for the AC100 which will be switched to August!!!Great Race, Great Aid stations, Great volunteers. Be Prepared to be HUMBLED!

Thanks for the pic Jimmy

Stress..turning negatives into positives.

So yesterday is officially over, was a long day as I ate myself up over little things that ultimately affected my emotional state which triggered off a low self esteem which in turn affected my training!

 Stress is impossible to avoid. But it can be managed.

there is always light at the end of the tunnel!

Stress....we all have it we all have to deal with it, athletes are no different, while every now and again a good run will alleviate my stress it can also be a negative force.

The race I love most Ultraman Hawaii World Championships is closing in 113 days left and yesterday was a melt down day

POSITIVE I have time to fix and turn this stress into something I can work with!

Chilling out and smiling all help!

 Stress it sneaks up on us in all forms shapes and sizes, with the economy so lousy every one is feeling a little stress in daily lives, mine seem so small in the big picture of things!

How do I train for Ultraman with out getting injured or burn t out? 

Then there is all the stress in the planning of airfares, accommodation, etc etc etc ...

Hoping I can afford the costs this is putting all my eggs into one basket this is the race I love and want to do in 2012...my 15th may be but I really want to be well prepared.

Then there are the calories I have to eat to keep my body healthy and functioning with the increased training load...that is a personal demon I have to figure out in my own screwed up vision!

There is also the added stress of I do not drive so it is so difficult sometimes to get to races I would like to do and training runs I would like to participate in,

add that to daily life and family etc yup I get stressed out! which seems so small in the BIG scheme of things in the World but they affect my little bubble!

  Managing everyday stress.

 Since there is no way to really get rid of the stress, the best way to combat it is to cut down on stress in other areas! I see training as therapy, but only do a limited training session so I do not burn out or injure myself, a little training 30 mins to an hour a day makes me feel jack a dandy, reduces overall stress. I know I am under stress as I am waking up tired and sometimes in the middle of the night and my eating is a whole other issue!. So I am trying to eat a wholesome healthy diet, keeping a food diary and getting some quality sleep even if it means napping 45 minutes during the afternoon.

Sometimes I go out for a nice training ride and I get stressed over little things which really I should just let go off but they wynd me up! Like a car getting so close to be I almost go into the curb, then there are the road rage drivers which have no regard for people out running or cycling I sometimes wonder if they would be so rude if it was their family member riding or running, but the daily little hassles sometimes can add up if allowed to!

I really am very very lucky to live in Southern California, I miss Puerto Rico but here in So Cal I have excellent training on my door step, there is no need for me really to have to travel 30 miles away to train! If I cannot get to an event it is not big deal as I can go and have an excellent day locally...trails to explore new mountains to climb! It is all good, I get to swim 3 times a week I know it is a pool but I have an excellent group to train with I am not the fastest but at least I can get swimming in!

So in conclusion, I have addressed my stress, and going to work on the areas that need improvement in my life in general and try to be more organized if that is at all possible!

I am lucky I can scuba dive and get to enjoy life 

DO not sweat the little stuff!!! With that said going to go on a run with Hammer and lets do a little de stressing!!

Smile and the WHOLE World will smile with you!

115 days and counting down begin....

In 115 days I will be in Paradise called Hawaii, my bike and all my racing gear will have arrived safely on Kona via my Triall3sports cases, and I will be beginning my journey of 320 miles circum navigating the Big Island via swim bike and run!

In 115 days I will have prepared enough to humbly accept my fate on the Big Island at my 15th Ultraman Hawaii World Championships.

Today I began my training, swimming and cycling, rest is very important and reducing stress is too.
I am super excited about going to Hawaii and I am going to keep a diary on my mood swings leading up to the event!

Time for a run....

I think I am a swimmer......

For a lot of triathletes the swim is the challenge, I am no exception!the shorter the distance the worse I am off as I loose so much time in the swim it is hard to make it up on the bike and run!

Pink caps females at the start of a 6.2 mile ocean swim

When I lived in Puerto Rico I used to swim 2 miles every morning in the Bay of Boqueron it was a slice of Paradise..swimming like that is not going to make me faster but it gave me endurance!

Pool at tri masters Covina

So when I moved to California and was not with in 5 minutes of a white sand beach I joined various health clubs for their pools and different university or collage pools I finally joined a Masters Swim program

getting ready to start a cool down

SO here is the deal, I learn t pool jargon, so I could do sets of 100s on 2:15, always 500 warm up, sometimes 10 50s with 10 seconds rest. I do stroke technique, high elbow, reach I use a pull buoy and paddles, a kick board and even fins, in the hope my swimming will one day become acceptable, but I am human and in the other lanes are lean swimming machines, adults that were high school swimmers or athletes that have been coached from the beginning on stroke technique.

Somedays I feel like I do not belong, as I struggle through the sets and work outs I go home disillusioned then there are other days when all the stars are aligned and I manage to do the complete work out that I go home happy.

But on the days I feel upset and wonder why I bother to get up so early in the morning to swim I must remind myself of my personnel journey to get to where I am today in the pool. When I first started Covina Masters I could not kick across the pool now I can do 500, its not fast but at least I move!
I like to think I have improved and must really focus on the lane I am in and not look at all the other swimmers swimming so fast!

I was once compared to a pressure cooker, it seems I just cannot go THAT fast that I want to puke and not faint! so before I reach my max output I let out my steam and go into cruise control.

I once signed up for the Survival of the Shawangunks in upstate New York....why? because it predominately featured several cold lake swims in between running I am not afraid to challenge myself. Brrr lake swimming was an interesting eye opener to fresh water swimming!! I have also done 3 mile swims in Grand Cayman and beach to Beach swims in St John, I can swim it just is not fast!!

 At least in California a wet suit is allowed in most of the triathlons and I cannot see myself swimming the Catalina Channel any time soon were wet suits are not allowed! 

Some of my swimming gear....

So now I try to imagine the Olympian swimmers were their hands enter the water or how their bodies rotate.
I do not mind doing back stroke although on more than one occasion I have whacked myself on the pool dividers, it is quite a nice stroke actually and sometimes I get to see green parrots flying over head!
Breast stroke , mm if I thought my free style was slow then my breast stroke is like molasses!!!
Attempting butterfly stroke would surely result in a visit to the local emergency room!
I actually like doing one armed drills, superman kicks, catch up stroke etc its all good in a painful way!!! I just want to be more efficient in the swim portion so I can do a good bike and great run....

If only I could wear my scuba gear for the triathlon swim portion that would even out the field!!

 The most beautiful place I have competed in has to be Kona Hawaii as that 6.2 mile swim although long and the currents and jelly fish sometimes play havoc there is clear ocean, marine life I could watch all day to detract from swimming, dolphins, whales reef fish turtles and yes even sharks, sure beats the dotted line in the pool!!!

I have made some fantastic friends who are World class swimmers and below is a video taken a few years ago in Hawaii in an endless pool

https://www.facebook.com/photo.php?v=474883072093&set=t.804877093&type=3&theater

I have also spent many hours reading about stroke technique and watching videos

just some of my swimming gems...

At the end of the day yes I am still a swimmer I could just concentrate on biking and running but I actually like the challenge of the swim!!! I do not always smell like chlorine but I am still a swimmer!!
So I still go to practice, as I know that if I keep going one day something will click!!

Heat Exhaustion really me????

Well every now and again when the mercury dips past 100 F some one some where will get heat stroke or in my case heat exhaustion which if not caught can leave you feeling like crap. So I decided to blog about my experience and share what I learnt in the hope or preventing this in another athlete.

Dawn breaks at 5.25am

It was already heating up to be a warm day when I decided to swim early in the am, it was shaping up to be a wonderful day. After my swim I had a good breakfast and went to get my double Triall3sport case out of the garage ....I spent the next two hours soaked in my own sweat as I labored to get the bike box out and clean up the mess I made! (did not drink too much fluid either)

Had my plan for avoiding cramps etc and keep my body functioning.

It was 1pm in the afternoon when I decided a ride in the canyons was in order, despite it being rather warm I thought I would have this wrapped up in no time and had frozen two bottles of water for extra back up and two normal bottles of Heed and Perpetuem on the bike, as the ride usually takes me around 3 hours ish....

I set off all smiles, I slip slap slopped Ocean Potion 50 so would not burn, and was excited to cycle into the canyons. At the base of the Canyon I had already gone through one bottle of fluid I thought mmm better refill at the Parks services as the next stop would not be until East Fork 8 miles done and 12 to go.

I began the climb it was ridiculously hot and I thought strange how I was not seeing any other cyclists or joggers but what a beautiful day, the small little down hills offered little relief from the heat just hot muggy air, I changed out all my bottles for the fresh ones in my back pocket which sadly were no longer frozen and tepid would describe the contents.

Holy Moly it was a 110 in the shade at 2.30pm!!

I stopped 20 miles into my ride to get new water bottles filled from a tap in some bushes near East Fork, a ranger recognized me and could not believe I was cycling in the in sane heat! I explained I was keeping well hydrated and had plenty of electrolytes etc...
At this point I should have turned around and descended down Azusa Canyon but my inner reasoning told me what!!! only a 5 mile climb and then I can descend 9 miles and be home in another 5 after that so I chose the uphill......

I started climbing it was hot, the heat from the road was reflecting off my glasses, I felt like I was putting in a really hard effort of cycling but when I looked at my Polar heart rate it was around 140, I knew the heat was affecting my better judgement. I planned to stop every mile and slow down I did not have a head ache and felt quite happy despite feeling tired....

All smiles at the top of the climb, it was seriously hot and could not wait to ride down the Mountain  road to home.

It was a beautiful day I had a total of 7 bottles of fluid in 4 hours I felt good....

  When I finally returned home I took a protein drink and then my BIG mistake of the day was to liquidize a whole water melon making 4 bottles of water melon juice, it tasted divine and I thought was great way to re hydrate, we went out later that evening and I began to get a blistering headache, I thought I needed fresh air so I ran home at 11pm. The weather was decidedly cooler and enjoyed my jog home. I was asleep by 1am.

Hammer was my Doctor the next morning!

I woke at 7.30am, had breakfast but had a horrible headache and felt a little nauseated, I thought I just need to sleep a little and rest and should be fine, but as the morning progressed so did my headache and I was going to the bathroom a lot too. I called my husband as did not feel good, I put an ice pack on my head to cool down I was pretty concerned as felt dizzy when standing and just felt blah!

not happy as I tried to get rid of a pulsating headache!

As late afternoon came around I had to call a friend who is a nurse as I was feeling AWFUL he asked me a few questions....
On a scale of 1 to 10 how would I rate my headache (I said a 7 with Advil... without a 9)
Did I feel sick.....yes
Was I dizzy another yes

I needed medication for Nausea and Pain

 

 

Saline Fluid

Apparently I was displaying all the signs and symptoms of heat related illnesses! The best option for the quickest return to health would be an intravenous a liter of Saline fluid!

my little dog Hammer was really concerned but he sensed I was not well and have me lots of doggy cuddles

The bottom line was I should never have done a 45 mile strenuous bike ride in triple digit heat as my body could not keep cool enough, I also should not have eaten the water melon which is a diuretic and helped me become really dehydrated the next day.
IV s although only a liter of saline fluid is the equivalent I was told to 2.5 gallons of fluid I would have to consume to get the same benefit! The difference is the IV is going straight into the vein hence the Vascular space is getting immediate hydration and cooling, and my cells are becoming pumped with hydration.I cannot lie as much as I HATE needles I fell in love with the IV and the medication as my relief was immediate.

Below are a few questions to ask your self and if you say YES to any one of them I would highly advise you to call a doctor

Do you continue to have blurred vision, a headache, or vomiting after 1 hour of first aid measures and drinking fluids

Do you have a fast heart rate (over 120 beats per minute) or fast breathing (hyperventilation) after 1 hour of first aid measures and drinking fluids?

 Do you still feel very tired, lightheaded, dizzy, or weak after 1 hour of first aid measures and drinking fluids?

Do you continue to sweat profusely or have pale, cool, and moist skin after 1 hour of first aid measures and drinking fluids?

Do you have abdominal cramps, severe heat cramps, or muscle aches after 1 hour of first aid measures and drinking fluids?

Do you continue to feel weak, thirsty, and have mild heat cramps after using home treatment measures?          

Do you continue to feel faint after exercising in a hot environment despite using home treatment measures?

Do you continue to feel nauseated and lightheaded after using home treatment measures?

I did not have any heat cramps, I just had a wicked headache, felt extremely nauseated and very tired. Despite drinking and taking in a healthy diet it was just too hot for my body to be cycling the body could not cool fast enough, added to which just 4 days prior to the heat exhaustion I was suffering from being to cold while scuba diving to 100 feet ....

At the end of the day we must listen to our bodies they give pain and send signals for a reason. We all have different levels of tolerance I met mine on that ride and it cost me two days of slow recovery.

Plenty of time to ride when the weather is more favorable!

Here is a recap of my 4 hour journey...
https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=c346a3a7d16685ceec0338d5a9ba417d

July 4th great day for training!!

I grew up in England and although a blurry recollection of many different celebrations July 4th was never celebrated! As an athlete who has done the Boston Marathon recollections of the Boston tea party come to mind!! But that did not stop me enjoying a beautiful July 4th in California!!!

By 7am I had ran 3 miles and swam 3000 in the pool !

My day began at 5am I decided to run to the pool and do a nice swim which included a few painful sets of stream line kicking but all good, while doing back stroke I had the pleasure of seeing green parrots fly over head! I ran home showered and quickly jumped on my beloved Cannondale to head out to Glendora Mountain Road (GMR)

Finally caught the tail end of the SC VELO ride at the top of the ridge road.

 I rode alone watching my speed hoping to make the gate at 8am to meet SC VELO, but as soon as I started the small climb to the gate I knew they had probably gone. Always great to ride up GMR on July 4th as the roads are closed so preventing the motor bikes and cars on the road. Lots of cyclists and hikers out enjoying the day I just wanted to catch the tail end of the cycling group.

Met Colin Campbell at the top of the ridge always great to run into him

I enjoyed my day I did a total of 60miles,it was not with out a few challenges as I had a little difficulty in shifting finally when my chain fell off the chain ring and got stuck between my frame and ring was time to seriously assess the situation! Luckily I was riding with a great group of SC VELO riders and I mentioned I was not going to change gear again as I had broken my other chain a few months back when my friend said I think you need to stop and sure enough one of the links was making its bid for freedom! Lesson learnt here I carry a spare chain link, and tool, but my friend Jeff took matters into his own hands and fixed my chain for me but we had the tools to do the job!! My second mis fortune if you could call it that was a front tire blow out on the descent of GMR wobbled a bit but again I had spare tubes and co2 so was able to change this and carry on with my July 4th celebrations.

My beloved mode of transportation after surgery! Will ride again!

Just loved being out on the bike meeting friends along the ridge road rode all the way to Baldy Post office were I could re group and get water and take in my nutrition.

Roxy, Michelle and Jeff thanks for the company across the ridge.

Was really nice to chat with Liesel for a while on the road too.

Got to admire Brent he took the tandem up GMR along the ridge with his son! That is dedication!

Good to see my friend Mr Pain Freak out on the ridge.   

It is ALL about the bike!!

On my way home I stopped to appreciate the view of the beautiful San Gabriel Mountains, how lucky am I to be able to train here in Southern California, enjoy new friendships and be healthy too.