Pirates Cove 30k

Saturday was the first big trail race of the season for a handful of friends and myself and once again, PCTR didn't disappoint. Between the Endurables and GGTC, there were a dozen or so familiar faces either racing or cheering. Even my ancient running group in Oakland and Crossfit represented with Christine C running (and winning her AG) in the 50k and Luis showing up unexpectedly to volunteer at the finish line.

(Dana and Rick pre-race)

It was a cool, overcast morning with rain threatening. We milled about taking pictures, catching up until the 8:30am start for the 30 and 50k groups. I was excited. It was the same course I'd run a handful of times with Jim and the Endurables, the same course I ran with Jessica in 2008, so it was all tried and true. I started up the hill with Ken, thinking the same thing I always thought - this is an endless hill - but nevertheless, running it all save the stairs. Up we wound until we hit Miwok and started back down again, rolling up and down until Old Springs Trail took us all the way into Tennessee Valley and the first aid station. Dark clouds hovered above but a layer of light clung to the landscape making for moody but spectacular scenery. It was clear enough to see the Farallon Islands in the distance. I felt strong on the uphills but particularly inspired on Old Springs. Catching up with John Stratton I let loose and went flying with some abandon - I'm a not very good downhiller - until Ken caught up with me at the bottom saying we'd just ripped off a 7:15 minute mile coming down. Hoo ya.

(Dana, Chris and Jennie - C/J training for IM France)

My strategy? Push it early as long as my body felt comfortable and go as long as I could at that pace. Generally, in trail running, my MO has been that the distance and the hills are the challenge and just running it has been good enough. But in a race, in a competitive atmosphere, the body responds in ways that are unforeseen. I'd rarely pushed my pace; worry over burn out, frying my quads, suffering blisters too early or just the unknown of running long distances kept me conservative. But that morning I wanted to see what I could really do.

I was running without any gear - "light and tight" as Jim shouted - unfettered by a pack or water bottle. Ken and I zipped through the aid station and continued on Miwok running until it got too steep. From Rick I'd learned to run wherever possible - even if just 10 feet - to keep advancing and to avoid falling into a complacent walk. From Jenny I'd learned to walk like hell - there was no easy hiking up the steeps; it was head down, arms pumping, cover the ground as quickly as possible. Both of these axioms served me well as I leapfrogged 4 or 5 other racers heading up the hills. And then we hit Coastal where I was passed by all of them. Sigh.

(Luis and me - Luis heads off to do Moab 100m next week)

Down into and out of Pirates Cove I ran as the trail undulated along the coast, still feeling strong and light. Working on the "Pose" method of running whenever possible, I concentrated on landing on my mid-sole and not my heel. I'd never thought much about running form but seeing a video of myself not too long ago was horrifying - I looked nothing like the athlete I felt. I was bent at the waist and appeared to be shuffling. And so I started to practice the Pose form without knowing what I was really doing but aiming to land more in the middle of my foot and open my hips. I'd been practicing on the road for a month but this was my first test on the trails. I caught up with the downhillers and passed a handful of them again on the way up. And then we hit the Tennessee Valley Trail that plunged downwards for 2 miles and all my gains went away.

(Rick coming into the finishing chute)

Nevertheless, John caught up with me and we talked as we rolled into the aid station to fuel up before the big Marincello hill. In 2008, Jessica and I walked the whole 2.4 miles of Marincello. I think she probably could have run some but I was having none of it. In the North Face Challenge, Marincello came at about Mile 26 so Jenny and I were in no position to run it. But at the Rodeo Beach race in December, Rick, Jessica and I followed Rick's run/walk approach counting off every 20 yards or so to switch gears. This time I counted to 50 (taking 3 steps with my right foot for each count) on the run cycle and 20 on the walk. This worked beautifully - having something to focus on rather than how long the hill was kept me engaged. Practicing the Pose run narrowed my concentration. Playing leapfrog with the 2 guys next to me kept me entertained.

(Me, Dana, Cheyenne at the finish. Cheyenne just signed up for her 1st 50k)

Soon enough, we crested the top and it was easy pickings from there on out, relatively speaking. Alta, SCA - all the familiar trails with epic views of the Golden Gate bridge zipped by. The balls of my feet were feeling tender and I nearly went sprawling when I stumbled on a rock, but I kept my balance and made it into the last aid station feeling good. As I ran down the Coastal Trail with Rodeo Beach in my sights, Cheyenne surprised me heading in the opposite direction, cheering loudly, waving a sign, taking pictures. She'd left the starting area, running in reverse, and caught up to see Jennie, Justin, Chris and Rick come through already. We ran together as she filled me in on everyone's progress until we hit the road where she turned back to find Dana. It was a HUGE boost on a section that makes the end seem so close when in reality, it's still several miles away.

I followed the detour around the closed bridge on Miwok that actually made the final mile or so much more pleasant. (Anyone will tell you that last flat stretch seems to take forever.) But soon I was crossing the street to pick up the trail along the water's edge and could see the finish line up ahead. John was still in my sights but he'd pulled ahead considerably. Making the final turn into the parking lot Jim, Kevin and now Nathan from the Endurables were cheering. Ken finished right behind me and not too far back came Steve M. 20 minutes later Dana came into the finish looking strong and excited. She'd run much faster than she'd expected and PR'd on a more difficult 30k course than her last one.

(Endurables runners Ken, Kevin, John, me, and Jim, our coach)

It was an exceptional day for everyone. Looking over the results I was surprised to see that I'd come in 2nd in my AG. I knew my time/pace were PRs, which was great, but I was pretty psyched to place so high. Final results from my carpool that day:

Me: PR for 30k! 3:08 finish/10:03 pace, 2nd AG
Dana: PR for 30k! 3:29 finish/ 11:10 pace, top 3rd in AG
Rick: PR for 50k! 4:37 finish/ 8:56 pace, 3rd AG and 5th OVERALL

(GGTC'ers Rick, me, Dana and Cheyenne)

As we gathered to refuel, drink a beer, change clothes and watch for the rest of our friends to finish, a light rain began to fall. I continued to take pictures and hug everyone around me. The endorphins were flowing, the feelings of accomplishment and triumph, the shared happiness of having suffered and finished together. As always, I felt grateful to be a part of such an experience.

I think a handful of things set the stage for my performance that day and I need to list them here so I don't forget:

1. Partner stretching at Crossfit on Thursday. A horribly painful experience during, but almost zen-like after.
2. Attempts at Pose method running
3. Not carrying any gear
4. Running 18 miles 2 weeks ago
5. Squats

Congratulations to everyone who looked so super strong out there! As the first race of the season, it was awesome to see how far everyone has progressed in training and fitness as we each head out in pursuit of our individual goals.