Smoothies and Sprints

On a run not too long ago my friend Liza and I were talking smoothies for breakfast and what we put in them. This morning I was creative with my smoothie making.
1 large Kale leaf
1 small beet with it's greens
(I had vegetables fresh off the farm! Ronnie and I were at the Pearl brewery's farmers market yesterday.)
2 tbsp. greek yogurt
1 teaspoon ground cinnamon
2 tbsp. milled flax seed
2 raw eggs
2 tbsp. almond butter
1/2 cup Almond milk
Yum, Yum! It stopped my stomach growling!
I contemplated running for a couple of hours at Government Canyon but again I was too lazy to load the truck and drive over there. So again I was creative, this time with my workout.
2 1/2 mile run to the soccer fields at O.P. Schnabel park.
4 X 100yd. sprints with 12 pushups after each one and 1 min. rest between each set
rest 2 minutes.
4 X 100yd. sprints with 20 squats after each one, 1 min. rest between each set
rest 2 min.
4 X 100yd. sprints with 10 box (bench) jumps after each one, rest 1 min. between each
rest 4 minutes.
Chase some deer around a couple trees in the brush.
2 1/2 mile run back home.
10 X 3 one handed kettle bell (25lb.) swings (3 sets each side)
Great workout fueled by a great smoothie! I wonder if I can keep it up.
Now I can justify the homemade Tamales I'll eat later today! And not feel so bad for being too Lazy (playing on my iPod on the way home) to drive to GC and run long.
Ronnine had oatmeal for me when I got home.
At the farmers market I bought raw honey. It's good! The farmer said "this is what honey is supposed to taste like." He's right. Growing up, we had a bee keeper who lived across the street. The taste of this honey brought back that memory. I also remember when some of his bees built a hive the size of two basketballs on a neighbors tree. We kids stood (far away) and watched in awe as Mr. Cano, decked out in his bee keeper suit, climbed a ladder and removed the hive!

Mud and Pizza

The pond in Leon Creek is full again! We've had so much rain that water was even trickling from a spring. A stiff north breeze was in my face as I ran past the pond. Ducks were swimming and flapping their wings as they enjoyed the rippling water. The Heron, fishing at the water's edge, turned its head to keep an eye on me as I ran by.
My original plan was to run four hours at Government Canyon State natural area but I was too lazy to drive there. Even though it's only a fifteen minute drive. Four hours in leon Creek is just as good if you're creative. My legs were a bit sore at the start and, near the end of the run, my glutes would be sore too. Yesterday's run included hill repeats with Chris up the Yucca trail at Eisenhower park. They were at about 80 percent effort too! Another running friend who saw me after the hill repeats said I was walking like quasimodo.
On the run I found it amusing when I saw several deer hoof skid marks in the mud. The raccoons prints were impressive. They seemed to handle the mud OK, but raccoons are round and lower to the ground. I couldn't help but to laugh as I envisioned the deer sliding in the mud.
Going around a tree on a tight turn I lost it! My right foot slid left across my body and down I went, falling forward, breaking my fall with my hands. I got up looking at my muddy leg and hands. I looked around to see if any deer saw me and may be chuckling. The mud was the sticky kind. The kind you can't wipe off on your shorts. And rubbing my hands on a tree only got me scratched palms. I made it to a car wash off the trail a mile ahead and rinsed my hands at the spigot in the chamois wringer.
I Tried Pizza (and gels) for fuel today after a friend told me how good Costco's pizza was. I hadn't had pizza in years! Really! The supreme pizza is full of carbs, protein, sodium. It seemed to work well. Not the best food for health but in an ultra, "there are no bad calories." I think I'll go with pizza at the Bandera 100k in three weeks.

Hiking with kids is so much fun!

Saturday my grandson John and I drove out to the Hill Country State Natural Area, Site of the Cactus Rose 50 and 100 milers, and the Bandera 100K, and 50K races and
also the site of many a Rockhopper training run. Only 40 miles from the northwest end of San Antonio, this park is so remote from the hustle and bustle of the city. I explained to John that there is no electricity and no running water and miles and miles of rugged nature trails. He was OK with that and excited!
Our running group, The Rockhoppers, planned a weekend retreat to the park for some camping, running, and socializing. We have such a wonderful group of runners and most importantly, a great group of friends. There is such a warm feeling when we get together.
Many in the group are training for the upcoming 100K, and also training for the 100 miler at Rocky Raccoon.
Me? My next race is the Bandera 100k but I have not been "feeling it" as far as training hard. I just don't feel like running long distances right now. Maybe my body is telling me something. I've decided and convinced myself that I am in taper mode.
It was a great opportunity to spend quality time with John. We'll hike the technical trails and hope that he finds it exciting enough to some day run these trails with his Grandpa.
John and I started our hike before the runners in the group got going Saturday morning. We headed out to Sky Island and sat on a scenic overlook just as the running group came by 2 miles into their run. They all paused to say hello, and everyone smiling.
John and I went back to the lodge to lead the next group of hikers.
The second group were non-running family members. Spouses and children. Besides Tim who came with us too. Nine of us! The kids were very inquisitive!
Liza's son, four year old Asa, brought along his first-aid kit just in case anyone got hurt.
We paused to look at the foliage and the beautiful views of the Texas hill country.
I think I enjoyed the hike as much, and maybe more than many of my runs at Bandera.
Watching kids get excited about steep hills, mountain views, plants, and nature's wonders, make me smile and feel young again.
I,John, Tim, and My long time friend John Palmer (founder of the Rockhopper group), went on another hike at noon. We got caught in the rain but it did not not dampen our spirits, it only enhanced our appreciation for our love of nature.

Bothering the wildlife.

It's kind of freaky when you're running in the rain, through mud and puddles in the dark on tight single track, among low hanging branches, and all of a sudden you hear large wings flapping right next to your ear! Heard it twice this morning. The birds must have been Owls or Hawks. I couldn't help but think they must have been upset that we flushed them out of their roosts. I imagined they had found shelter in a comfortable place on a branch, tucked their head in under their feathers, only to have John and I come by and spook them. Just as we did to the deer who raised their heads as we came by on their bedding sight. They looked at us with an expression like "are you serious?"
John and I ran early this morning in Leon Creek. It seemed cool with the light rain/drizzle falling but once on the trail it felt humid very quickly.
I'll let the birds and deer sleep in tomorrow. I'll wait to run after daybreak.

Slipping and sliding, and bare-feet

I had to get out early this morning and stay close to home due to a prior commitment. Helping my niece load a U-Haul for her move to Dallas today.
Out the door at 6 AM headed to the familiar trails of Leon creek. my neighbor shouts out from his porch "you're gonna get wet!"
It rained last night and was drizzling very lightly, but this would end 10 minutes into my hour run.
Getting to the creek I thought twice about getting off the pavement and onto the natural trails. My feet were already wet and the trails would be muddy! Oh, well. I kept thinking about how Chris is always bringing up "The Mud Year" at Bandera. And if we get another "Mud Year" at this years 100K race I have to be ready. I jumped on the natural trails and quickly began slipping and sliding on the very moist caliche. It rained quite a bit but not enough to make really soft mud. Caliche is a bit more dense than black dirt so it takes a good downpour to really soften it up. The boot camp squats and lunges came in handy as I straddled and jumped over and sideways around puddles. Then there was the one very large, very long, ankle deep puddle I could not jump or straddle.. Oh well, at this point I was wet and muddy so in I went. as I came out the other end I felt something slapping my left ankle! without looking at what it was I shook my foot in an attempt to get it off. what was it? A weed? A snake!? No, it was my shoelace that came untied.
The trail then came to a low point crossing the creek where clear cool water was rushing by making a pretty sound. Like a babbling brook. It's been too long since we've seen or heard this around here. We've been in such a very long drought. Crossing the creek helped clean my shoes a bit.
I jumped off the trail to head back home running the pavement to try and get some mud off my shoes. Enough mud training for now. At this point I saw the only other person out this morning. I said Hi and noticed he was barefoot. I've seen a few runners going barefoot lately. Saw one at the Rock and Roll Marathon a couple of weeks ago. I'm all for going minimalist. I think it is beneficial. But we need some type of protection on our feet. I was running in the New Balance 101's today. That's about as minimalist as you can go besides the vibram five fingers. By the way, I was impressed by my friend John Kuss who ran the Cactus Rose 50 at Bandera last month wearing the 101's. those rocks at Bandera show no mercy!
Walking barefoot in the house is good. But come on, ever since man learned to walk upright he realized we need some protection for our feet. Check out these early shoes!

Elite?

The not so fit looking runners were running slow. Some not dressed in the latest running "styles."
Another group of over weight-ers were donning flashy new running gear and struggling to keep an even swift pace, running twelve minute per mile intervals.
Some self proclaimed "elites", winners of local road races, see these runners and smirk. Judge them and laugh at their efforts, form, and gear.
I heard it recently. I've seen it. Don't like it.
What do they know of these people? The "slow" runners. What is their story?
We don't know until we run them. We can learn a lot about someone by running or walking with them.
Are they beginners? If so, Fantastic!
If they've been at it for awhile, Great! They're still doing it.
Are they training for "REAL" races? Like an Ultra, multi day hike, rehabilitating from an illness, injury, or trying to stay ahead of failing health?
Many can run fast.
But it takes more effort to run when you can't run fast.
And it takes special people to support these runners.
My good friend Amanda supported a family member on her first Marathon by running with her last week.
Today, Amanda won first female at the Wild Hare 50 Mile trail race!
That's an "ELITE" runner!

Fall is here in South Central Texas.

Cold last Saturday morning, 38 degrees. 4+ mile trail run with Lalo and Tom. Wearing gloves and long sleeve shirts.
Warm and humid Sunday morning, 68 degrees. 11 mile trail run with Lalo, Tom, Chris, Amanda, and Liza. Traversing the protected habitat of the Golden Cheek Warbler in Northwest Bexar county (Open to humans in the fall and winter).
Humid this morning, Rain mid day and cool this afternoon. Nice solo tempo run in Leon Creek this afternoon. The leaves on the trees are turning colors and some were floating down to the ground, suspended in the air at times, as they fell to the ground like wounded butterflies. The sun set early and the full moon shone bright in the sky at twilight.
The time is near where I search the back end of my closet for light winter clothing. Clothing that I have owned for years. Windbreakers, vests, tights, gloves, and much more, that I have owned for years. They don't get much use here because winter only lasts for about a month. And that one month or so of winter temps come two to three days at a time within the four months of late fall and the winter season.
My favorite running vest goes back 15 years! Running winter clothes don't go out of style.
Do they?