I never got around to writing up my training for August 4-10. I’ve started writing about runs the same day instead. Easier to remember that way.
Tuesday, August 5, 2014, 6:02 pm
5 mi, 1947 ft gain, 59:17. Upper Wallace Falls, solo. Altra Superior 1.5
Tuesday, August 5, 2014, 8:24 pm
3.4 mi, 112 ft gain, 36:24. Kellogg Lake Tree Farm gate #1, with dogs. Altra Superior 1.5
Shake out from earlier run.
Wednesday, August 6, 2014, 5:04 pm
5 mi, 1961 ft gain, 1:02:36. Upper Wallace Falls, solo. Altra Superior 1.5
Thursday, August 7, 2014, 7:58 pm
4.1 mi, 411 ft gain, 48:45. Kellogg Lake Tree Farm gate #2, with dogs. Altra Superior 1.5
Friday, August 10, 2014, 4:22 pm
21.1 mi, 5271 ft gain, 4:44:29. PCT section J Stevens Pass south, solo. Altra Superior 1.5
The plan was to go at least 15 miles total, and possibly all the way to Trap Lake or Trap Pass, which would have been a little over 25. I wanted to get back to the car before it was dark, so I kept going until about 6:30. Time came and I decided to push to 10.5 mi and turn around. The last 20 min or so were starting to get kind of dark. I didn’t have much run left in my legs going up the last 2 climbs. So I power hiked a bit. Got some good photos and posted to Instagram. Great run.
Started to feel a little nauseated on the drive home. Stopped at the gas station at Skykomish for some apple juice and salted pistachios. Felt better after that. I’ve been trying to cut back a little on eating and salt during runs. I think I’ve found the lower end of what works. I felt better when I ate more, so I may go back to that.
I love running uphill. Recently I started changing up my breathing while climbing. Usually, I’d just stick to my normal pattern, 4 steps in/4 out, down to 2/2, or however fast I can breathe for really tough efforts. Breathing that way, I end up at about 3/3 at the start of a climb and gradually increase my breath rate. What I don’t like about it is that I feel like I’m not getting enough air before my breath rate increases.
Last week I started doing what I can best describe as anticipatory breathing. I anticipate the pending increased use of oxygen during a hard effort and consciously increase my breath rate accordingly. During a tough climb, for example, rather than starting with my flat effort breath rate, which is usually 3/3, I start at 2/2 or maybe 2/1.
I’ve mostly done this on the trail at Wallace Falls State Park, which I’ve run quite a few times. I haven’t done enough experimenting yet, but I feel better at the top of the same climbs than before as well as during the climbs. I can’t say for sure whether it’s made any difference in my speed or actual effort.
Just speculating, but I think it may help some with maintaining speed or effort longer. There will certainly be diminishing returns at some point. I also expect it might help moderating effort over longer distances as well.
I’m sure I’m far from the first person to realize this. It’s still cool when I make a discovery to improve at something I enjoy doing.
Tuesday, July 29, 2014, 8:28 pm 4.4 mi, 237 ft gain, 39:10. Kellogg Lake Tree Farm Gate #1. With dogs. Altra Superior 1.5
Felt pretty good. Pushed the pace a bit.
Wednesday, July 30, 2014, 8:32 pm 6.0 mi, 731 ft gain, 58:51. Kellogg Lake Tree Farm Gate #1. Solo. Altra Superior 1.5
Ran up one of the steeper roads in one of the clear cuts. Watched the sunset and three common nighthawks flying and diving through the air. They were flying pretty close, squawking at me.
Thursday, July 31, 2014, 3:56 pm 6.0 mi, 2750 ft gain, 1:41:31. Heybrook Lookout Triple. Solo. Altra Superior 1.5
My legs craved some climbing, so I headed out to the Heybrook Lookout. It’s about 1 mi and 900 ft elevation gain to the top. Two cars in the parking area when I pulled up. Saw one person coming down on my second trip up. Both cars gone when I got back down. My legs, calves especially, are usually a little tight during the first climb of most runs. This time was no exception. The second ascent was kind of rough. I’m still not sure why. The third ascent felt great though. I had a few huckleberries and salal berries at the top. Finished one 20 oz water bottle each round trip. Swapped out for a full bottle at the car between trips. The ankle held up great on the technical sections.
Thursday, July 31, 2014, 8:08 pm 4.6 mi, 190 ft gain, 46:27. Kellogg Lake Tree Farm Gate #2. With dogs. Altra Superior 1.5
Went out for an easy shakeout run with the dogs. They needed to get out and I like to move rather than sit around and let my legs get stiff.
Saturday, August 1, 2014, 5:36 pm 7.7 mi, 2418 ft gain, 2:38:59. Barclay Lake, Eagle Lake, Townsend Mtn. Solo. Altra Superior 1.5
I wanted to run to Surprise and Glacier Lakes. I waited for intermittent thunderstorms to pass over, but when I got closer to the trail head I saw lightning over the area. So I turned around and went back for another shot at the Barclay Lake to Eagle Lake trail, which I didn’t finish a while back.
The trail to Barclay is a pretty easy 2 miles. It gets steep right away after that. I still managed to run the first half or so of the climb. Then there is a boulder field that requires a bit of scrambling and route finding. I followed a couple wrong cairns going more or less straight up, when I should have followed the ones going off to the right. It then continues upward. Then there’s a small stretch of boot path through some brush before another smaller section of boulder scrambling. After that, it’s still steep, but I kept running instead of hiking. The climb from Barclay until you reach tiny Stone Lake is about 0.8 mi and 1400 ft gain. After Stone Lake, there is another little climb up and over the saddle until you reach Paradise Meadow. It was a lot of fun running through the meadow. It’s not too much farther to Eagle Lake.
I had planned to go up Townsend Mountain from Eagle Lake, but it was getting late and I wanted to get back to my car before dark. I decided to go up Townsend a little way to scout for next time. The path up is pretty easy to follow, but not really at all runnable. The rocks are smaller than those coming up from Barclay, but still big enough to require intentional foot placement, 1-3 ft instead of 3-10+ ft. I got up to just below the rock face where descriptions say to go around. I turned back and stopped a few times on the way down to take in the view.
Running through Paradise Meadow. Townsend Mountain ahead.
I made it back to my car just before sunset. My legs felt better than I expected after such steep climbing. Maybe it was partially the easy 2 mi back from Barclay.
Sunday, August 2, 2014, 5:07 pm ~14 mi, 4275 ft gain, 3:52:31. Surprise Lake, Glacier Lake, Pieper Pass. Solo. Altra Superior 1.5
The weather was nice, so I made it out to the Surprise Creek trail head. It starts climbing right away. I found pretty much the whole trail to be runnable. A few steps were a bit high and required some extra help grabbing onto rocks or trees. I passed a couple pairs of hikers and a backpacking family on their way down before reaching Surprise Lake. GPS lost satellite reception a couple times, lots of trees and tall mountains.
There are a few flat sections every so often, but it’s mostly uphill until the short descent to Surprise Lake. I stopped there for a couple minutes. There was a group of friends hanging out by the lake. I chatted briefly with them. They said they were just up for the day. Then I continued on, intending to go to Glacier Lake.
There’s another climb up and short descent to Glacier Lake. The trail links up with the PCT. It’s fairly flat for a while by Glacier Lake. I ended up skipping the lake and heading on up the valley.
I wanted to go up to Surprise Gap, but the trail was abandoned and I couldn’t follow it. I didn’t spend a lot of time looking, though, and decided to go to Pieper Pass instead. The small meadow at the head of the valley is pretty amazing, surrounded on three sides by Thunder Mountain, Surprise Mountain and an unnamed peak across Surprise gap. The trail up to Pieper is pretty rocky until it gets back into some trees and brush up higher. Lots of switchbacks. There’s a small tarn of snow melt about 0.5 mi from the top. The views to the north from the top are amazing. The views to the south are mostly obscured by trees on the south side of the mountain. Pieper Pass is about 5900 ft elevation. I hung out for a couple minutes and headed back down.
Surprise Mountain on the right, Surprise Gap center, Thunder Mountain left. Pieper pass just out of frame right.
I stopped for a couple minutes at Glacier Lake on the way back down. I didn’t beat the sunset back to the car this time. I pulled out my headlamp for about the last mile. The tree cover was too thick to let in enough of the remaining light of dusk to see all the rocks and roots. I tripped a couple times, but managed to stay upright the whole time. I didn’t see any other people after leaving Surprise Lake until the last couple hundred yards when I came across the same group of guys that I saw at the lake.
I ran out of water just before I got out my headlamp. I was thirsty when I got back to the car, but it wasn’t too bad. On the drive home, I started to feel a little nauseated. I haven’t felt like that after a run in several years. I took a couple salt caps during the run, but should have maybe taken a little more salt. Maybe I should have eaten a little more as well. I had 5 medjool dates and 2 small 2in diameter apples for the whole run. I had a little more water and felt better by the time I arrived home.
These trails lived up to the descriptions I’ve read online. I’m glad I continued up to Pieper pass as well. Throughout the day, I stopped for photos and just to admire the scenery quite a few times. I certainly could have run it faster, but I don’t think it would have been nearly as enjoyable.
Weekly totals: 42.7 mi, 8h0m, 10601 ft gain
Ankle is still a little tender, but is holding up great. I’m paying more attention to the trail so I don’t misstep. I’m also running less often in my Altra Lone Peaks. I just feel a lot more stable in the Superiors with the lower stack height. I wish the Superiors had a little more aggressive tread, but they’ve been great so far. I decided to put the removable rock plates back in. Without them, my feet were starting to feel the cumulative effects of the rocky terrain I run. The rock plates add just enough protection without taking away too much proprioception and ground feel.
I ran more than the previous week. I kept mostly to the logging roads. The ankle is still not quite healed. Going to give it a while longer before getting back to the technical trails.
Tuesday, July 22, 2014, 8:07 pm
7.6 mi, 825 ft gain, 1:18:59. Kellogg Lake Tree Farm Gate #1. With dogs. Altra Superior 1.5
Brief stop at Olney creek for the dogs to splash around. Then I wanted to do a little climbing, so I went up the connector hill to the west end for a view of the sunset.
Thursday, July 24, 2014, 7:35 pm
8.1 mi, 1116 ft gain, 1:22:34. Kellogg Lake Tree Farm Gate #1. With dogs. Altra Superior 1.5
It was a little misty and foggy. With the rains earlier, the grass and brush were heavy with rain, leaning over the tracks of the road. My legs and feet were quite wet. Ran over the hill to the gate #2 side and back. Climbing was nice.
Saturday, July 26, 2014, 8:09 pm
8.8 mi, 1174 ft gain, 1:27:52. Kellogg Lake Tree Farm Gate #1. With dogs. Altra Superior 1.5
Sun was back. Stopped at Olney creek then headed over the hill and back. Had some decent times on the climb sections.
Sunday, July 27, 2014, 6:24 pm
13.4 mi, 2286 ft gain, 2:18:27. Home to Upper Wallace falls + 1mi by RR. Solo. Altra Superior 1.5
Wanted to get back out on actual trails, but didn’t want to face too many rocks and roots yet. Decided to run to Wallace Falls then up the trail. Around 3.1-3.2 mi to the trail head. To the Upper falls and back, then added a mile along the green belt by the RR before heading home.
I started out feeling good, going a little faster than I expected. I went through the green belt along US2 rather than on the sidewalk. The uneven grass and mole hills wasn’t great for my ankle. The trail was great. I fell once, just after turning off the railroad grade onto the Woody trail. I saw two little boys sitting on a rock by the trail ahead. I looked up just a little too long and tripped. It was sort of a slow motion fall, dirtying my palms and rolling to sit on the trail. Got up after a couple seconds and kept going.
Not a lot of people on the trail for a weekend. It was a good idea to wait, rather than going midday. Pretty good time going up. Took it easy heading down. Turned up the Greg Ball connecting trail to the railroad grade for the return trip. It adds just over 1 mi.
It’s been a while since I’ve been on pavement. I could definitely feel the difference. I don’t miss living in Seattle and all the road running I did then.
Weekly totals: 37.9mi, 5h47m, 5402 ft gain.
Thoughts:
Might try a little more technical terrain in the coming week. The ankle is slowly coming along.
My Garmin Forerunner 305 has served me well for almost 6 years. Recently, it’s started shutting off randomly. I considered buying a new GPS, but figured I’d do some research into the problem first. I found a few places online where people said that it might be a loose contact. I decided to see what I could do before giving in and buying a new unit.
I took a utility knife and cut along the seam to release the adhesive. It took a little bit of prying to finally get it apart. It came into two pieces, the top with the screen and stuff and the bottom with the battery and power board. The contacts on the screen side stick up/down to meet the flat contacts on the power board. Mine had one contact with a little corrosion. I cleaned it and then lightly bent the contacts up, so they’re would be a little more pressure to the board.
Two halves and an old battery.Little finger contacts getting tired after all these years. Needed some encouragement.The fingers need to make solid contact here. A little corrosion on the right. Pencil eraser cleaned it up.
Since I had it open, I looked to see what I could find about replacing the battery, and if I could maybe upgrade to one with more power. I found this page by kevhash3, Garmin Forerunner 305 battery replacement experiment. It was quite helpful. I ordered a 1300mAh 3.7V ipod mini battery that fit in the watch, like the one in the write up. A couple days later I had my battery and proceeded to follow kevhash3’s instructions.
Good enough for me. I insulated the wires with electrical tape and taped the battery in place. The tiny speaker was damaged when removing the old battery. I turned all sounds of long ago anyway.
I finished up and used some marine adhesive that I had from a prior project to seal it all up again. My Garmin works just fine again. No random shutoffs. I’ve only used it a couple times since then. I also haven’t had a chance to put the new battery to the test.
While I was kind of looking forward to getting a fancy, new GPS with more features than I’d know what to do with, my 305 does everything that I really need. Maybe it’ll last another 6 years. Or maybe I’ll decide to upgrade after I increase my mileage some more.
Now if only I could figure out how to upgrade the antenna.
