Wednesday, 19 November 2014

Trans-Zion Trek 11/2014

So after training hard for Kona, I needed a break from triathlons.  I wanted to do something challenging.  The first snow in Salt Lake was coming, so I wanted to go down south and climb and hike in the sun.  Especially since I had 3 days off of work.   The more I started thinking about it I wanted to do something challenging and adventurous like the rim to rim to rim trail in Grand Canyon.  However, I didn't want to drive as far.  I asked the Wasatch Wranglers about any suggestions in Zion, and that is when I learned about the Trans-Zion trek.  The trail is about 48 miles and you can start and end in either Kolob or the East rim.  The only problem would be a ride.  I saw Zion Adventures had a shuttle, but you had to give them a week notice.  Out of the blue, my amazing friend volunteered to be my support for my adventure.  2 days before I left, I bought a hydration pack, and some trail running shoes that I have not used before.  I'm quite the planner!  After reading a few blogs I decided to travel East to West, hoping I might finish a little quicker, especially since the longest trail run I have done this year is about 13 miles on flatter terrain.  I made a map with an old Zion National Park Map, bought some nutrition, trail running shoes and a hydration pack.




Went to the Kolob visitor center, and learned about weather conditions - possible snow on Saturday night and sunny weather on Sunday, a high of 36 and wind gusts.  50 mph wind gusts... hmm well at least, I will not be on my bike in the wind I thought to myself.  They also told me all the springs were dried out.  Oh boy, not a lot I could do now.  I had to either go for it or hold off on the idea that would plague me for awhile.  This trip would be a lot more isolated the Grand Canyon rim, and there would be no halfway visitor center store and no cell phone service.   I stashed some water and gatorade at Hop Valley just in case I would miss my friend.



Then we traveled to the main Zion's entrance and watched the sunset.


 We went to the east rim trailhead and saw two trail runners who went west to east and finished in 11.5 hours.  They told me there was no snow, they were fine with shorts, and from Lava Point to the Grotto was a long stretch without water.  I really wanted to run in shorts, but looking at the forecast, it looked like the day I chose to run would be the coldest day in the week, so decided I better stick to tights.  My friend and I found a great place to camp just outside of the park entrance.  It was a windy night, we were looking at the stars, and it started to snow so I put the fly over the tent.  Oh boy was I in over my head, maybe.  I decided to wait to see how much snow was on the ground in the morning.  I did bring some spikes, but was worried about trail finding if it snowed too much..


When I woke up, it was cold however there was no snow on the ground! :)  My memory foam pillow was hard as a rock so it was not very useful.  The first thing I checked was to make sure I could drink out of the hydration pack, and it worked!  I decided to wear tights, my wool hat, ski gloves, ear cover and a neck warmer, short sleeve shirt, long sleeve shirt jacket and my biking windproof jacket.  The biking jacket was nice because I could use the pocket in the back for extra storage for my 13 hours worth of fuel.  I did bring some water purifying pills.  I used Vaseline to help with chaffing, but brought some body glide too.  We packed up the tent and everything into the car, my hands were cold, man I should have brought hand warmers.  Had half a tuna sandwich for breakfast and a pb and banana sandwich in the car, and drove to the trailhead.  The car said it was 16 degrees outside! I only filled up half of the hydration pack figuring I could replenish my water at the grotto.

I left the trailhead around 6:30, so I only needed a headlamp briefly.



East Rim Trail to the Grotto 6730 feet. 10.8 miles
The trail gradually ascended up 1000 feet on a sandy trail to the rim with views into Jolley Gulch and the east side slickrock areas. On the rim ran through a ponderosa forest on flatter ground for a few miles. After hiking over the rim of the canyon you sharply descend 2,300 feet down to the floor of Zion Canyon ending at Weeping Rock.  I loved running through echo canyon, although running on the sandstone was a little rough for me to move quickly and the trail was at times difficult to follow.  I was happy to be in this section in daylight, so I was able to see the rock cairns to help me navigate.

I decided to drink water and have 100 calories every half hour, just like I do in my ironmans.  So at the first half hour I tried sipping on some water but it was frozen.  Oh boy I spent the next 10 min trying to decide to run the 11 miles without water, but finally decided I needed to force myself to hydrate.  So I stopped took my hydration pack out.  The water in the main compartment was not frozen so I tried to open up the pack and sip water without spilling.  I decided I would continue this procedure every 30 minutes, even if I was feeling good.  This trail is too beautiful to not take any pictures while running through, maybe next time I can go without taking as many picture. I didn't see anybody until I was close to weeping rock and I saw a few people. At the base of the canyon, I saw a shuttle and decided to jump on for a ride to the Grotto-really didn't feel like running on the road..

At the Grotto I drank a bunch of fluid and filled up my 2 liter hydration pack and the straw was still frozen.  I used the bathroom at the Grotto, then headed up Angel's landing.


Grotto to Wildcat Canyon Trail (West Rim Trail). 14.2 miles 3000 feet of elevation gain
Started ascending up to Angels Landing.  Just past angels landing around scout lookout I met my friend, where we were in the sun and I had her take a picture.  

She decided to meet me in Hop Valley.  I gave her my ski gloves, stocking cap and continued with some light weight gloves and my ear warmers.  I was a little nervous about having enough water.... The trail continued upward through the sandstone until I reached a plateau.  The rest of the trail was mostly a sandy level trail with some great views to the west.  Up on the plateau I knew my hydration pack should be unfrozen.  I finally figured out the connection wasn't tight to the main compartment.  Ahh!!!  So much better!  I picked up my pace.  At mile 25 I felt like there was a rock in my shoe I looked and it was a blister because of sand. I think the small gaiters helped with keeping some of the sand out, but should have emptied it a little earlier.  Oh well, just keep going.  I looked at my watch I was at 7hours 15 minutes, traveling much slower than anticipated.  Too many pictures and trying to drink my water without spilling it.


Wildcat Canyon 4.7 miles 500 feet elevation loss
A mostly level section of a sandy trail that wanders through a pine forest, and an open meadow.  I was hoping not to see a wild cat.  The flat ground helped to continue a good pace, and the scenery did not have much to take pictures of, so I made pretty good time. The fall would be nice, because there would be leaves on the trees.  I was trying to conserve my water, because I was running low.


Connector Trail 3.9 miles 500 feet elevation loss
Continued heading west on a faint trail, through a forested plateau and then descended to an open valley passing a few random rock formations. Near the end of the trail there was a short sandstone trail section that added variety.  Finally crossed the Kolob Terrace Road and made it to the Hop Valley trailhead, were I met my friend! Yay :)


Hop Valley 6.6 miles
Had a PB and banana sandwich and a little coke, gatorade and refilled my hydration pack.  I felt amazing.   However the wind started picking up here... just like what the forecast said.   I reached a cattle gate, hopped over and started a descent into a beautiful valley with wide open views of the surrounding rock formations..  The trail was very sandy.  I think they named it Hop valley because you have to hop over the stream multiple times.  I wanted to get through this section before it grew dark.  There was no way to keep my feet dry.  I was worried my feet would be cold, but the sand would quickly dry off my feet....If I ever do the trail the other way, then I should bring extra socks. 


La Verkin Trail 6.5 miles
Gradual climb until the last few miles, where the trail steepens and my hydration froze.
Reached trail head in 13.5 hours.  I was done!  But my friend's car was not at the trailhead.  It was cold and windy, so I put on my windbreaker. I noticed snow and ice on the road. I realized that she couldn't make it up.  Mentally and physically I was drained.  My legs were exhausted.  I knew I had to quick moving to stay warm.  I started walking down the road, portions were super icy and ended up falling 3-4 times, and spraining my finger on one of the falls.  I swung my arms a lot to keep my upper body warm.  I was thirsty and hungry.  I had no water.  I had no food.  I reached another trailhead where I could see the city lights.  I knew I could make it to the city, so I kept moving.  After the bend, I saw some lights.  It was the lights from my friend's car.  Then I saw the gate... I couldn't bend my legs to go under the fence nor hop up the fence.  I stayed there to rest for a bit.

 Went to the side around the gate and hopped inside my friend's car with the heater on. So wonderful!  She gave me something to drink, some yummy sandwich, salad.... apple pie.  I felt so much better.

















Sunday, 10 March 2013

What to bring to an Ironman

So just brainstorming, so hopefully I don't have to think through this for every race.

Swim Gear
-WETSUIT
-GOGGLES
-swim cap-an extra cap helps to keep my goggles on
-warm swim cap- just in case the water is cold
-swimsuit-to practice the day before the race, without getting race jersey wet, and just in case the water is to warm for a wetsuit, and you don't want to swim in your trisuit
-antifog spray, or those awesome blue wipes for my goggles
-chamois cream
-tri glide-to help take off the wetsuit and to prevent chaffing
-plastic bag-to help with putting on the wetsuit
-body glide-to prevent chaffing, especially under armpits
-gum if it is a salt water swim, to get the salt out of my mouth
-safety pin for my timing chip-once my timing chip fell off
-gu prior to race start
-pre race capsules
-pepto bismo
-vaseline-to protect myself from the jelly fish and to help with the cold
-socks-to walk down to the race start, my feet are real tender
-flipflops-just in case they let you use them to run to transition
-sunscreen prior to putting on my wetsuit
-a spare tire-just in case the tire is flat on race morning
-my garmin watch
-a water jug/gatorade bottle to hydrate prior to race start. And to wash the sand off the feet after the swim, which i have never done.
-trisuit
-towel, but I never seem to use it after the swim
-duct tape to mark where my bike is
-electical tape, just in case you need to tape something to your bike
-scissors to cut the bike number smaller

Bike Gear
-HELMET!!!!
-SHOES!!!
-RACE BELT
-arm warmer-usually use sock cut off, so I can ditch them at an aide station
-hand warmers to put in tri jersey if it is cold.
-rain gear
-booties for your bike shoes
-cheap gloves that I can ditch
-sunglasses-but I usually never use sunglasses because they bother me
-gus (half ironman 6 gus/olympic 4 gus/ full ironman 6 and use aide stations for gus)
-salt pills 1 per hour in full ironman
-special drink mix for the first part of the race
-two water bottles for the bike
-spare tube, 2 cartridges, 2 tire levers, fix a flat

Run Gear
-SHOES!!!
-hat/visor
-pepto bismo tablets
-2 favorite gus
-water in case your water bottle are empty the last leg of the bike
-baby wipes-to wash up after the race.
-clean shirt/shorts/flipflops if you are racing by yourself

Bike special needs-bar/gu/spare tube/1 cartridge

Run special needs-visor/zofran/ibuprofen/socks/longsleeve shirt/

Other things to bring include a roller and tennis ball for after the race, spare biking and running clothes, and sleeping bag and pad.




Saint George Half Marathon 1/19/21013


The saint george half marathon course started and finished at the Dixie Convention Center.  We headed northeast along East Riverside Drive and ran past the Red Cliffs Mall and Fossil Ridge Intermediate School. The veiws were awesome of the red bluffs overlooking the northern part of the city as well as the edge of the Mojave Desert to the south and Zion National Park off in the distance, as well as the peaks of the nearby Pine Valley Mountains. The second half of the race keeps runners close to the river, up and back along neighborhood streets before heading back to the convention center.  I loved the paved trails that winded through the river valley near the end of the race. 

But most of all it was nice to be out of the salt lake inversion!

I was a little nervous about this race.  I really wanted to improve my time from last year.  I wasn't sure if it would happen with my training though.  The week before I had a 12 mile long run. On Monday 800 repeats.  On Wednesday I ran 4 miles at 7minute mile pace, needless to say my legs were not fresh.  I took an ice bath the night before the race, hoping it would help me recover for the race.  I think it helped even though all my nurse friends thought I was crazy. 

What to wear was a big concern.  The race started at 9am, so i was hoping it would warm up.  However, it was still cold.  Finally decided on a longleeeve shirt, wool socks, shorts, gloves, and an ear warmer.  I ended up striping down to my tshirt and shorts by the end of the race.   I love 9 am starts.  So nice to sleep a little longer.  I woke up at 6 am to eat a banana and some toast, and to hydrate. 

I found my good friend Kim at the start of the race and found Emily who I was hoping to keep up with.  The gun went off and all the adrenaline kicked in, I tried to hold myself back, I tend to start out my half marathons too fast.  My Coach wanted me to start slow at a 7 minute mile and progressively pick up the pace.  This year I believe I ran a smarter race even though time was about the same as last year.  I felt better after the race, and went for a ride afterwards.  Don't get me wrong I was definately tired.  Made it through the race without any GI issues, but after the race-my stomach went crazy!

 

2013 time 1:27:34 (6:40 average)
Mile Splits
1-6:37      2-6:50    3-6:49       4-6:46     5-6:52       6-6:54      7-6:49  
8-6:26      9-6:28    10-6:34     11-6:39   12-6:29    13-6:36
My last 6 miles were all under a 6:40!

2012 time 1:27:46 (6:45 average)
Mile splits
1-6:31     2-6:40     3-6:33     4-6:31        5-6:46      6-7:02  7-6:54
8-6:24     9-6:50     10-6:53   11-7:00     12-6:58    13-6:41

There is my freind Emily in pink, probably the main reason I had a good race!




Most running pictures I really do not like, but this running picture didn't turn out too bad, especially considering it is the end of the race.  I always feel like I am smiling when I see the photographers, but somehow it just doesn't show.  I decided it is okay, inside I am smiling...

Sunday, 11 November 2012

Rim 2 Rim 2 Rim 11/3/2012

After my last race, I resigned myself to two weeks off to let my body recover from a year of training.  I switched my focus to climbing, however I realized I had a three day weekend with nothing planned.  Craving a little adventure, and some exercise I decided to drive to the Grand Canyon and run rim to rim to rim in a day.  I think deep down I really want to be an ultrarunner instead of an ironman athlete.  However, I really want to qualify for Kona, so will probably try working on qualifying for a few more years before switching... I don't think I could have chosen a better time to run rim to rim to rim. There were few mules, few hikers, cooler weather, the north rim road was open, and water was still turned on at Cottonwood Campground, Bright Angel Campground and Indian Gardens. I borrowed an ultraaspire trail running pack, from my friend Leslie on Friday and headed out to the Grand Canyon.  The drive was long, but entertained myself, listening to some Japanese CDs I checked out from the library.  There was a prescribed fire on the North Rim, diminishing the road visibility the last half hour of the drive.  Finally, arrived at the trailhead around at 1030pm and crashed in the back of my car. 

 At 3:40 am I decided to wake up.  For breakfast I had a peanutbutter, honey and banana sandwiches and an ensure.  Then I stuffed the pack with fuel, water, climbing tape, my phone, waterpurifying pills and chapstick.  Finally convinced myself, to leave the comfort of my heated car around 4am.  At 8241 feet on the North Rim it was freezing cold 27 degrees.  Good thing I had a longsleeve shirt, jacket, hat, gloves, should have brought some tights.   For inspiration I wore the shirt of a cancer patient who is an amazing person and ultrarunner.

I loved the sense of freedom!  No pacing, no mile markers, just a little explorer in an amazing place. The North Kaibab trail descended steeply down some dirt switchbacks. I focused on holding myself back to save energy for the full day ahead.  At one point the switchbacks continued along some massive cliffs, I couldn't wait to see this on the way back in the daylight.  I forced a few gus as I descended down the trail.  At the Cottonwood Campground (4080 feet) I had a granola bar, and after searching in the dark for some water unsuccessfully.  I still had some water in my pack, so I decided to continue on for another 7miles to Bright Anel Campground.    The grade was more mild and the canyon narrowed.  I loved running along this part of the trail, winding through the canyon alongside a river.  I  Arrived at the Bright Angel Campground (2480 ft) as the sun was rising.

Some people pointed me to the direction of water, I filled my pack up, and had a mini snickers bar.
I saw some other crazy trail runners headed the opposite direction which was fun. 14 miles completed  having dropping about 5,729 feet.  

From Bright Angel Campround it is about 9.5miles to the South Rim.  I started running again and reached the spectacular colorado river. 

      



After Crossing the silver Bridge, the trail continued along a sandy trail next to the river.





The trail eventually departed the river and meandered through a gully of sculpted sandstone.


Reached the Indian Gardens (3800 ft) and filled up on water.  The water was right on the trail.  Now for the uphill grind for 4.5miles.  I had another snickers bar and continued onward, from Indian Gardens to the rim I beleive I walked most of the way. 


The veiws down into the canyon, were a little blurry because of the smoke from the prescribed fire on the North Rim.  Below is a picture of the trail on a smokeless day



The upper trail was steep.  There were some fun rock arches to hike through. I struggled taking a picture of myself in one of the tunnels and somebody graciously offered to snap a picture. Traveling up to rim I only passed five mules.   I also saw some mountain goats.





I finally arrived to the South Rim, 6869ft! The South Rim temperature was perfect! I gulfed down my pb/honey/banana sandwhich enjoying the magnificent panoramic view. I also had a few peices of beef jerkey and a snickers. Unfortunately I lost my visor, somewhere along the trail.

I searched for a place to refill my water, and then looked for the South Kaibab Trail.  I should have studied this area on a map beforehand.  This was confusing, there were no signs, and being stubborn I didnt ask for directions.  After walking a while, I stopped at some building and asked if I had passed the south kaibab trailhead,  the lady working told me it was a ways and there was a shuttle that I could take.  Then I started breaking down mentally.  Maybe I should just take a shuttle, how far is this trail. While walking and thinking things through in my head I ran into a ranger, I asked how far the trail was and she told me 3.5 miles.   





Sweet! 3.5 miles much better than 10...Now I had a reasonable number to focus on.  The south rim was warm, and my legs, were tired, and my visor was missing.  Was I really going to run another 25miles?  Yes, no worries I can do this I told myself.  For being flat and paved, this section of the trail seemed difficult.  Somebody passed me on a bike, and it is the first time since my race 2 weeks ago, I really wanted to bike.  Looking at maps afterwards, it looks like I walked about 6.5 miles. I enjoyed the spectacular view points along the rim trail. 




After the longest 6 miles, I finally reached the trailhead at 7260 feet.  I refilled my water pack, grabbed a gu and headed down the steep switch backs.  Once on the trail, my energy rejuvinated! So once again meandered down the grand  canyon, on multiple switchbacks.  My aches in my legs vanished, as I passed multiple hiking parties.  Mentally I was back into my little adventure.












The South Kaibab trail provided a sense of exposure and vastness. Below is a picture of Cedar Ridge on a clear day.
 
From Ooh Aah Point, the trail continued downward along a rideline to Cedar Ridge.  Cedar Ridge is point protruding out of the smoke.  The section of the trail was exposed, but not too bad without a visor. 









 From Cedar Ridge, the trail had a short section without switchbacks, but don't worry that only lasted for a breif amount of time.  The trail approached an amazing section next to limestone cliffs.  Winding down I finally reached the Colorado River again, and crossed a different bridge (a black suspension bridge).  I met a few runners here that I had met earlier in the am heading in the opposite direction.  We exchanged greetings, and I continued on the the Bright Angel Campground/Phantom Ranch at 2480 feet.  From the South Rim to the Bright Angel Campground via the South Kaibab trail is about 7 miles.   At this point, my body was tired, but still had energy.  37 miles down, only 14 miles left.  I hoped to reach th North Rim for the sunset.  Therefore, took a short break, refilled my water had a gu and started on a slow jog.





 From Bright Angel Campground, the trail was slightly uphill, so I was able to jog along the river. I loved running in the narrow canyon, across bridges and took a lot of pictures.



Unfortanately, the trail left this shaded narrow canyon and headed up a sunny dry dirt trail to cottonwood campground.  I ran out of water, hiking to the campground.  If I ever do this little adventure again I will have to make sure I drink plenty of water at the Bright Angel Campground and make sure that my pack is filled full of water.  At the Cottonwood Campground my legs were definitely fatigued.  Maybe I should have hiked down the South Kaibab Trail, instead of jogging.  In the daylight, it was obvious where the water was to refill my hydration pack.  I think from this campground, I walked most of the way up to the North Rim.  The trail  stayed in the valley and slowly approahed the red cliffs. 


 The trail continued by a beautiful river, eventhough the canyon was opening up




 I loved when the trail reached the red Limestone cliffs. I had to take pictures before the sunset. My back starte bugging me a little from my pack, so I carried the pack in different ways to give my back a break.  I pushed through a bunch of little nags from the beginning of the run.  Sometimes the nags would come and go.  Hopefully, I didn't do any major dammage. 








 Almost made it to the top before sunset.  Ran into a hiker, that went from south rim to the north rim in a day who graciously took a photo.  Love the photo because it shows the Johnny shirt.
 So from the North Rim to the South Rim I consumed about 4 gus, 2 snickers, 2 granola bars.  On the South rim I had some jerky, pb/honey sandwhich, a couple fig newtons, and a snickers.  From the South Rim to the North rim I had 2 snickers, 2 granola bars, 4 gus, and some organic energy sport chews.  I think I did a good job, fueling.  I started getting a little naseau near the end of the day.  It would have been nice to have something other than water.



Only 15 minutes to the top of the rim, I found a great spot to watch the end of the sunset. Yay!  Ran into some hikers, who took my picture. After watching the sunset from here, it started to be chilly, so I put on my jacket again.   I arrived at the North Rim around 7pm.  At the top of the rim I talked with the hikers who took my photo as they waited for some others in their hiking group.  They were from Saint George.  I loved what one of them told me.  She said she wanted to live her life so that she could say, "Wow what a ride."  What a great way to describe my little adventurous day.  They told me about Jacobs Inn. 

Jacobs Inn is about 40 miles from the North Rim.  I was psyched, real food!  And it didn't disappoint!  So delicous!!!!! However, after 50 miles I think everything tastes delicious.  It was a little pricy, but I was starving.  I had the best soup, and crackers as well as a steak, vegetables, and a potato.   They had 14 different types of cookies.  I ordered a chocolate chip cookie with walnuts.  After dinner I sat by a fireplace for a half hour, then decided to look for a camping spot. 



Found a free place to camp close by.  In the morning went back to Jacob's inn for a few cookies.  My whole body was sore.  Next time I attempt hiking 50 miles, maybe I will hike a little more, to prepare my legs.  My comfortable asics running shoes treated me well with no blisters!  My body was tired. Started the beautiful drive home, and decided to take a small detour to Bryce Canyon.  What a beautiful place!   What a great trip!