A Spur of the Moment Run up Boney Mountain

Today my plans were pretty simple...to do a long run of at least 2 hours, 15 minutes. Over the last 6 weeks, I did 5 long runs of 14 miles, 13 miles, 14.5 miles, 15 miles, a 5K break and then last Saturday's 2 hour, 9 minute 17.5 mile run. So figured anything over 2:15 would be good. My general plan was to run the same loop as last week, finding an extra mile or so towards the end.

But this morning I woke up at 6:30 a.m. and decided to do something different. We've had this amazing cloud cover in the mornings most of the summer and I heard the heat was coming back next week. So how about mixing it up a bit with a run up Boney Mountain.

I haven't run to the top of Boney for at least 10 years. I made it to the top, or at least very close to it. There's a little red can at the top you sign your name on, and I couldn't find it. I'm sure one of my more knowledgeable trail runner friends will tell me where I went wrong.

It took me about an hour to get there, running as much as I can. Once you get past the Danielson Monument, the trail becomes really narrow, sometimes extremely rocky and steep. There are many sections that pretty much HAVE to be hiked rather than run, unless you're a billy goat. The view is spectacular of course. Some pics and video are below. I saw about 10 people up there, all hiking and enjoying the beautiful day.

So I achieved my overall time goal of 2 hours, 15 minutes. I added some mileage on the roads after my quick descent down Boney. All told I'm going to credit my account 17 miles for today's run.

Made a quick pit stop at the Satwiwa Center.

Boney Mountain sign near Satwiwa Center

Sign after cresting ridge that tells you go right for Boney/Danielson and left for HIdden Valley overlook trail

They call it Danielson Road but it sure don't look like a "road" to me!

NPS Boney Wilderness sign at bottom of Canyon.

On way up to Danielson...sunny above, cloudy below

Danielson Monument is a good place to grab a snack. I didn't...just kept running.

The remains of Danielson's cabin...this chimney.

The trail to Boney Peak is up this way. At this point, the trails are often narrow, steep, rocky and slippery. Be careful!

Clouds over Newbury Park

Near the top of Boney Peak.

 Pretty much at the top of the world at this point.Time to head back down...

Saved by Cloud Cover in Mid July

Yesterday I spent the day in Santa Barbara with the kids at the Museum of Natural History and didn't get home until late. I was pretty tired and started falling asleep at 9:30 p.m. while reading a story to my 4 year old. But I managed to catch a second wind and ended up messing around on the computer and watching a show until...(gulp)...2:30 a.m.

That wouldn't have been so bad had I not had a plan to run long in the morning. But in my old age (soon to be 46), I've lost a bit of my self motivation when it comes to getting to bed on time. Hey, I'm a busy guy. I enjoy to many things and thus, my sleep takes a hit.

This is not healthy for sure and I'm probably taking years off my life with my miserable 5 to 6 hours a night of sleep. But I don't blame anyone but myself. In fact, it's 10 p.m right now and I should be in bed as I have an early morning flight out of LAX, but feel compelled to write this instead.

So in any case, in the back of my mind I was hoping for a continuation of the unusual weather pattern we've had all July....massive cloud cover in the morning here in Ventura County, lingering into the afternoon. Luckily this played out once again today.

I was up at 7:45 a.m. off of 5 hours sleep and decided I had to make a go of it. So within 5 minutes I had my hat, watch, beverages and gels ready to go. My pre-race consumption was half a bottle of water and one pack of gel. Yum. My goal was to go around 1 hour, 40 minutes, or about 10 minute longer than my previous long run of the year.

Mission accomplished. I plowed away, not particularly fast, but without any pain, aches or complaints. It actually felt good.  One hour, 39 minutes, about 14 miles. I could have run longer. I attribute the success of today's run to cloud cover and mid 60s temps for the duration of the run. Had I encountered full blown sun and 80 degree heat more expected for an 8 a.m. to 10 a.m. run mid-July, I don't think the run would have been so pleasurable.

So today I had my cake and ate it too. I stayed up way later than I should have and survived with a smile on my face my longest run since my last marathon on December 6, 2009. Rolling with the punches. Next long run I'm likely to encounter heat...so I'll definitely have to get to bed EARLIER so I can wake up and beat the heat.

I felt so good today that later in the day I stopped by the gym for one of my Conejo Joe Signature 20 Minute Workouts.  What a great day of fitness. Tomorrow unfortunately I'll be on an airplane for most of the day...which means an opportunity to catch up on my sleep!!

July 6, 2010 Training Update

My last update was June 20th, after running a decent 5K on Father's Day. Five days later, on Friday, June 25th, I got up a bit early and ran up to the Danielson Monument in Sycamore Canyon. Here is the path.

I enjoy that run up to the monument, a tribute to the rancher who, along with his family, farmed and ranched in Rancho Sierra Vista and later donated the land to the National Park Service. As I ascend up the hill toward the monument and burned down cabin (just a chimney remains), my mind starts to wander...how challenging that must have been to live up there.  Would take a long time to get to Trader Joe's from up on that mountain.

The trails are slightly overgrown this time of year, so I had to do my best to avert foliage for poison oak, ticks, etc. What I like about this run is the challenge of the uphill grind, nice views and then the much quicker descent back down into the canyon. Then more hills. This is a nice, strength building run.

I added extra mileage to the run to get to about 10 miles over 80 minutes. The next day, all set for a planned road trip to Vegas, out of the blue I was on my back with a stomach flu for 2 days. Two steps forward, 1 step back, as usual!

One week later, July 4th, I pondered running a 10K.  But I was up so late with the kids after the annual Moorpark 3rd of July Fireworks Show that I opted to sleep in. The good news is that we've been having some nice carryover of June Gloom weather into July. I started my 14 mile run at 8:45 a.m. and had marine layer sheltering me for nearly the entire 92 minute run. Cloud cover is a runner's best friend.

Free Form Training Runs Add Spice to the Daily Routine

Today was President's Day, one of 10 Federal holidays that I get paid not to work.  The banks, libraries, post office and stock market were also closed, though I know many people that worked anyway, including my real estate agent, the guys across the street putting a new roof in, the FedEx guy, the workers who made our sandwich at Subway and my boss (no, he doesn't work at Subway).

Perhaps coincidentally (to the fact that a new roof is going up across the street), I discovered a roofing nail in my car tire yesterday. The tire remained inflated overnight so I decided to drive the car to a local tire shop where I found more guys who had to work on this fine holiday. Twenty minutes and $20 later I was off to the gym for my standard 20 minute workout.

At this point I was about an hour into my "quick" errand to fix the flat tire but I wanted to slip a quick run in while I could without my wife knowing (shhh....don't tell her...she doesn't read this blog as she hates the fact that I run).  But I figured I could get away with a 40 minute run and quickly slip in for a shower before she shes me.

So I took off on my run, with no plan in mind. These are usually my best runs, the ones where I have no idea where I'm going. So I head south from my gym and decide to figure it out as I go. About 10 minutes into the run, it dawned on me that it had been probably 10 years since I ran up a particular hill in Newbury Park.  This was the perfect opportunity to do so.

In Google Maps this area is called the Potrero Open Space, accessible at the crest of Wendy Drive (there is parking available). I accessed the trails from Reino Road and found a trail that took me to the top of the hill and back down towards Wendy Drive. There were some challenging, rocky hills that I had to walk up but once I made it to the top of the hill, I was rewarded with panoramic views of Newbury Park.  Instant gratification!

I do plan to do this trail again very soon, now that I'm reminded how cool the view is at the top! But next time I'll have to bring the video cam!

All told, I ran about 46 minutes, got a nice hill/trail workout in and was able to slip in to the shower without my wife noticing the sweat and dust on my legs.  I rewarded myself (and my wife) by taking the kids out the rest of the day.

On a side note, still no races on the calendar for me, but I'm doing about 35 miles per week. Just enjoying running for the sake of running at the moment!

Training Without Any Goals in Mind

It has now been 7 weeks since I ran the Santa Barbara Marathon and I'm still in kind of limbo mode, still running, but without any particular goals.

Some friends are urging me to train for the L.A. Marathon, but that's only 7 weeks away and I don't have enough time to train sufficiently for that.

I had planned to run the 25th Anniversary Great Race of Agoura Hills' Cheseboro Half Marathon on March 27th, but I already have several other commitments that day.

When there's a race paid for and committed to and calendarized, I train harder. There are other races out there I could pick, but I think I'm procrastinating because a) deep down inside I'm feeling like I don't have the desire to train "hard" right now and b) I'm enjoying just getting out there and running without any particularly urgencies, goals and pressures.

We had a lot of rain the other week and somehow I managed to stay dry all but one day that week. I LOVE running in light rain and in between storms, when the air is clean and cool. 

The only thing I don't like about the rain is that it muddies up the trails that I usually run in. So I'm relegated to the roads when it rains. But I don't mind.

This time off from running hard and racing is good for my body and brain. But I'm still doing about 35 miles per week, so it's not like I'm completely slacking off.

And as I start to feel stronger and gradually build up the mileage, what I've been doing once or twice a week is "fartlek" (yes, I know, I reacted the same way when I first heard that term, and in fact still do). Fartlek is Swedish for "speed play" - a training system where fast burst of running are interspersed with slower running.

The beauty of fartlek, other than its cool name, is that you can do it anytime in any workout. What I like to do is run a long road with cross streets, running one block fast, one block slow, one block fast, one block slow, alternating to get a little speed workout in without the inconvenience of driving to the track.

By introducing a bit of this fartlek training into some of my everyday runs, I ease my way back into the mindset of training hard and picking a new race to conquer!

29 Weeks of Training, 3 Weeks of Tapering

Yesterday I ran 20 miles with a buddy, my first 20 miler for 9 weeks, and my last 20 miler until the Santa Barbara Marathon on December 6th assuming all goes well.

Last week was my 29th week of training for the marathon and I manaqed 54 miles.  Over those 29 weeks, I've managed to run 1,219 miles and an average of 42 miles per week. My low point was 16 miles (the week I got the swine flu) and my high point was 2 consecutive 57 mile weeks with 2 consecutive 20 milers.

While I didn't achieve my peak mileage goal of 60 miles per week, I'm happy because I'm not injured!!  Training has had peaks and valleys but overall I KNOW I can finish the marathon without a problem.  While I won't be anywhere close to my 2 hour, 35 minute PR, I'll be happy to finish in the 3 hour, 3 minute (7 minutes per mile) range.

I've been pessimistic about my training of late due to constant, recurring setbacks.  Back problems, knee problems, swine flu, colds, smoke in the air, heat, more back problems, tiredness, you name it.  I'm not one to not speak my mind.

But I'm also a stickler for documenting my daily training, which gives me the opportunity after 29 weeks to see the big picture.  While my mind wreaks havoc on my psyche by telling me my training has sucked for 2 months, I look back at the stats and see, heck, I may not be training for a marathon record, but I've done some homework!

What surprised me the most is that my average weekly mileage over 29 weeks was 42.  I was surprised by that because all I think about is the 16.5 mile swine flu week and the 25 mile vacation cruise week and how much fitness I must have lost.  But not only did I run an average of 42 per week, I actually ran 16 or more miles 7 times over 7 months, including 5 18+ milers.

So I shouldn't be so hard on myself.  I may not win my age group in the Santa Barbara Marathon. But heck, I've done a lot of training and by golly, I'm gonna have some fun!

Marathons for most of us are an individual fitness test.  We're not competing against the other runners present that day. We set our own goals and work towards them.  For the majority, the goal is to finish.  For others, it is to achieve a particular time or personal record.

My goal for this marathon is to finish at or near 3 hours.  I don't expect to be the fastest 45 year old at the race.  I just want to have some fun with it.

Long Runs are Better When You're Not Alone

Today marked the end of my "real" training for the Santa Barbara Marathon.  The event is on December 6th, 3 weeks away, but for all intents and purposes my training is done.  Time for a 3 week tapering off period as I rest my body up for the race. 

Today's long fun of roughly 20 miles took me from the Starbucks on Reino Road to Pacific Coast Highway via Sycamore Canyon.  I've been training for the marathon for 29 weeks now and believe it or not, today was the first time in those 7 months that I did a training run with another human being!

My good friend Dave is 56 years old and one of the top age group distance runners in Southern California.  He is tougher than nails and an inspiration.  Dave has done nearly 50 marathons through the years with an average, not best, but AVERAGE time of 2 hours, 52 minutes, an unbelievably outstanding statistic.  Dave is a rock.

You would not know Dave is 56 by looking at him. Dave and I used to run together all the time as we both live locally here in the Conejo Valley. But six years ago with the addition of kids into my life, my training took a nosedive and I opted to train on my own.  But we still talk all the time.

Just so happens that Dave also signed up for the Santa Barbara Marathon because he wanted to be part of this inaugural event (race director Rusty Snow recently indicated there are over 2,000 marathon entrants, which is outstanding). 

In recent months, Dave developed a case of plantar fasciitis, a condition where the bottom of the foot/heel becomes irritated and swolen.  It often takes months and months to gain relief from the problem.  That didn't get Dave down.  He is DEDICATED and took to pool running, diligently straping a floatation device to himself and running in the pool for an hour at a time.  (I could never do this unless perhaps a TV could be floating in the pool in front of me.)

So after months of pool running and a month until the marathon, Dave started back on the roads again. He asked me if I wanted to run long with him today in preparation for the marathon and I said SURE!

So we started off from Starbucks at 6:30 am.  It was windy and cold so we both wore an extra layer.  Within a mile I took my layer off as the wind didn't seem that cold. Dave followed suit a mile later.  About half the course is paved, from Starbucks up Reino Road, turning right on Potero Road, then left onto Big Sycamore Canyon Road, which winds its way down Sycamore Canyon towards the beach.

Dave and I both chatty types, which is a nice trait to have on a long run.  We hadn't run together for a while so we had lots to talk about.  It certainly make the run go a lot more quickly when you run with a buddy!  I've done the run myself many a time and while I always enjoyed it, it was a lot more fun today. 

We resolved NOT to run too hard or fast as we both are coming off injuries and illnesses that have hampered our training.  All we wanted to do today was run a nice, slow, easy 20 miles and we accomplished that goal.  At times we had to remind each other to slow down. 

We found the temperature to be quite bipolar running down Sycamore.  We both wore gloves and I took mine off 3 miles into the run.  But every mile or so we would hit a real cold patch, only to find a warm sauna-ish stretch moments later.  It was kind of bizarre how quickly and extreme the temp changes were in the canyon.  Towards the bottom of Sycamore Canyon, 2-3 miles from the ocean, it stayed pretty cool, to the point I had to put my gloves back on.

Dave and I have an understanding that when one of us needs to stop (restroom, water stop, etc.), we stick together.  I'm a Type A that has to continue movement, running circles, as Dave does his thing.  Dave is more low key and has no problem stopping to stretch in the middle of a run.  We've run together enough to know each other's style and work with it. No need for explanation.

So on the return trip we made our way up the tough 800 foot climb and at the top knew that we were on the final leg of our latest marathon journey.  Two more miles to Starbucks and we paced ourselves in, congratulating each other on getting it done.

In our "younger" days we'd hang out for a bit at Starbucks and savor the camaraderie. Today we both had to quickly drive off for family activities. I sat in my seat and attempted to lift my left leg to take the emergency brake off.  Damn was that tough.  I hard to literally pull my leg upward with my hands.  Those darn hamstrings were sore, but in a good way.

Thanks Dave. You helped me through my first 20 miler for 9 weeks. You're a good man and a good friend.  And a damn good runner.

I'm Sitting Here Writhing in Back Pain Again

Darn it!  It was only a few months ago that a major back spasm sidelined my running for 3 weeks.  I visited the chiropractor and the problem finally went away.  Well at 3 a.m. Monday morning my 4 year old awoke me out of a deep sleep to help him go potty...I turned too fast as I was getting out of bed and...SNAP...there goes my back again.  First froggies, then 4 year olds.

Strangely, while my current back spasm and nerve irritation makes cause me excrutiating discomfort when I'm sitting down, I can run without major incident.  This is good. Weird though.  So in the meantime I'm back at the chiro office 3X per week. 

In the meantime, last week I had 48 miles of running under my belt, ending with my slow but steady 16.3 miler on Sunday.  I was able to get that much mileage last week only by doubling up my runs 3 days.  Not particularly enjoyable for me but ya gotta do what ya gotta do.

The other good thing is that I pretty much feel 100% recuperated now from my wonderful swine flu experience.  Just when I'm over and done with one injury, illness or other stumbling block in my training, some new issue pops up.  Boy am I glad I'm not a professional runner.  I don't know how I could deal with so many setbacks!  But as a casual runner, it is easier to take these problems in stride.

That's it for tonight.  Better get to bed before midnight or I'll turn into a pumpkin.

True Grit Running This Week

Today was a day of sheer grit and determination.  Seven weeks away from the Santa Barbara Marathon and I felt that if I didn't get a long run in, I would not be able to run the marathon. 

The last 4 weeks were supposed to be 60 mile weeks for me, but between getting the flu and slowly recovering from it, my training has been way off the plan.  In fact, last week's total mileage of 16.5 was the lowest in recent memory for me. Not good.

This week and today, I STILL don't feel quite right.  I'm not sick. But my body is still recovering from being sick.  Still coughing in the morning and sluggish and tired overall.  Wasn't able to wake up earlier than 6:45 a.m. this week.  So to make up for the short morning runs I doubled up on Tues, Wed and Thurs.  Not fun!  But I felt I HAD to get my mileage where it needed to be.

It was nice, cool and rainy up through Wed. Then Thurs through Sat it was unseasonably hot out. Between the heat and my inability to drag myself out of bed early, I was worried about my critical long run today.

Good luck!  It was cool out when I started my run at 8 a.m. today! And the temp didn't rise higher than about 75 degrees.

The goal: Run for 2 1/2 hours. Pace irrelevant.  Normally I run around a 7 min pace but given the way my body has felt, I'll settle for anything!  Just need to knock this run out.

But 20 minutes into the run, physically I felt like stopping.  Just didn't have anything in the tank. But I swallowed my pride and ignored my dead legs...and resolved to KEEP RUNNING, even if it felt like I was walking!

Two hours, 26 minutes later, I was done.  I was not surprised this afternoon when, using MapMyRun.com found out I ran 16.3 miles today.  That equates to about a 9 minute per mile pace. I slogged my way through this run.  But I did it!  It didn't feel good today.  But mentally it was necessary that I was able to PUSH myself into making it happen!

So for those of you who, like me, don't feel up to a particular run...change your mental outlook, tweak your goal and MAKE IT HAPPEN!