Teanaway Country 100

The Ridge 60k recap

Soaking my legs and messed up toes in epson salt
and hot water at another place called "The Ridge"  

The morning began in an easy going manner.  Slower and more relaxed than my previous race morning had been (Marin Ultra Challenge 50 mile) because the start time was 8:45 am.  I knew most of the runners would be driving to Stinson Beach , parking their cars at 6:45, then taking a bus through the winding roads of the Panoramic hwy to Baker Beach for the start. Luckily my wonderful girlfriend Liza was happy to drive me across the bridge. She also agreed to meet me later in the race to hand off a pair of water bottles filled with Tailwind energy drink.  With this in mind I felt relaxed and started the morning with some coffee and butter and a Complete Cookie.  With plenty of time Liza slept in till about a half an hour before we left at 7:15.  I looked over the course one more time , strategizing , overthinking, or something along those lines.  

I had not been over the bridge to SF to scope out the trail leading from Baker Beach but I figured it would be relatively short and easy to get up to the flat crossing of the GGB.  I knew the bridge would be fast and those who wanted to get out in front would take advantage of it. It would be risky to go out hard, especially in a race boasting close to 6000’ elevation over 37 miles.  The bridge would be intense- windy and loud with cars zooming past, and fog closing in on the approach to the Headlands.  

We drove from Sausalito up to Alexander Ave towards the bridge and I could see we would have cool conditions for the beginning of the race, a moderate 10 knots of wind out of the west, perfect!  Nature’s air conditioning.  I had bought a tank top the day before thinking of how much I sweat and anticipating a high possibility that the coastal inversion would be in full effect later in the day. With a late start the hardest and hottest part of the race and day would coincide.  For those who are wondering what I mean by coastal inversion, it is where cooler air is held at a lower altitude , and warmer air held above-opposed to higher altitude being cooler.  

We arrived at the parking lot at Baker Beach early and race director Greg Lanctot was in his truck waiting for bibs and two buses to arrive from Stinson.  I went over to introduce myself said good morning, then hopped back into our car and turned on the seat heater.  I was getting a little wound up, maybe from too much caffeine combined with pre race anticipation.  I got out and did some warm ups in the parking lot.  Soon two buses showed, a few people said they were a bit car sick from all the winding roads. Luckily I hit the bathroom right before the buses arrived. Greg announced he would do his pre race meeting soon, and he did so later standing in the bed of his pickup with a megaphone.  This was my first PCTR race and first time meeting Greg, my initial impression was that he is a lively and energetic man, and passionate about his races.  The speech started off with two hot button topics - Outside Magazine’s angry mountain biker rant, and Greg's problem with Sketchers shoes who are pursuing him in litigation. Unfortunately his slogan “Go Run a Trail” does not sit well with Sketchers who have trademarked the phrase “Go Run” and have attached many words to the slogan, trail being one of them.  

L.Dean photo

Joking around before the start about the whole group going the wrong way.

PCTR

The group heads out, all 123 runners in the 60k and 35k distances.

Quickly after the pre race orientation we hustled over to a gate at the north end of the parking lot.  We all joked about the whole group going the wrong way at the start.  5-4-3-2-1, GO!  The course went up slightly and then back down a set of steps toward the north end of Baker beach where the nudists usually hang out.  Right about then we saw one runner was off course and running along the trail that parallels the road, calls were made for him to turn around but he didn’t hear.  The trail went up more flights of stairs and I pressed myself to stay in the front with a few other guys.  There were enough steps to warrant walking, and I did so by skipping one or two steps at a time.   Once we crested the hill I knew it would be on.  The two runners ahead of me were pressing ahead.  One was Dylan Peterson, and the other was Taylor Rice.  At this point I knew each runner had a bracelet on their wrist with a color coding the distance they were running.  The 60k had blue bracelets, the 35k had pink.  I meant to look for these colors to discern who was running what distance but forgot once things got going.  Peterson was taking off on the bridge, and I tried to follow, as I slowly took the lead over Rice.  I looked at my watch and I was seeing very low 6:00’s.  This would not be sustainable or even feasible over the 37 miles of the course with 6000’ elevation.  At the time it seemed absurd and downright foolish.  Earlier on the steps coming out of Baker I could hear murmurings of other runners.  I could have sworn it was runner Justin Brandt with his smart tactic of conservation.  Maybe I was imagining hearing, "Let those guys go out hard, they’ll blow up, then reel them in and when the going gets tough, thats when the real race starts."  At this point I have to bring up my first ultra running race experience that left me feeling like I had a lot to learn.  Around mile 38 of the MUC climbing up and out of Muir Woods I was caught by Brandt who seemed to have a lot of gas left in the tank.  He was carrying a Red Bull in hand and was encouraging a runner who later became the 2nd place woman finisher, to get up the hill and get running.  I think she said something along the lines of “I only have two knees!!”  I pretty much felt the same, a lot of things were hurting but most of all my IT bands were banjo string tight.  To make the situation more dire the descent of Deer Park Fire Rd lay ahead.  Brandt remarked that "the race has only just started, this is when fatigue rate sets in."   Wahoo, a.k.a. when the sweet relief of death becomes an all so lovely rumination in ones mind.  

Following Dylan Peterson up the steps from Baker Beach.

Looking and feeling fresh. This race should be no problem!

Back to the GGB and the Ridge 60k! We were pushing hard across the bridge and the rest of the group began to fall away, except for Peterson who was ahead, and Rice who was 50 yards behind.  We looped under the bridge at the pedestrian underpass and ran up the hill to the SCA trail.  SCA switchbacks a number of times before leveling out on the Alta trail.  I could see Rice behind me about two and half switchbacks , and Peterson the same up ahead. The fog got denser as we climbed to Alta,  soon it was about 150’ visibility.  This was the last time I would see any of the other runners until the out and back on the Bolinas Ridge.  

G.Lanctot

Going hard across GGB, taken from the RD's truck.

G. Lanctot

Taylor Rice from Boulder CO a few steps behind 

Exiting the GGB, entering the fog.

I pushed on into familiar territory of the Alta trail, and made it to Bobcat then Marincello where I knew I could get back into sub 7:00 pace.  I ran hard down toward Tennessee Valley, but tried to hold back as I felt the first few twinges of muscle tightness.  Not anything to be alarmed of but over the last couple months of training I worked through a few hiccups- quad pain, tendonitis stuff, etc, etc.. There was also beginning to be a touch of cramping in my hamstrings.  When I reached Tennessee Valley aid station I quickly filled up one of the .5 liter soft Hydrapak bottles I was carrying with water, then took off.  I heard a woman at the aid station say something along the lines of  “Why are they so far apart.”  Not really what I wanted to hear but a revealing statement nonetheless.  Must have been his Nikes.  I pushed up to the Miwok trail and came across a group runners heading the other way, one of them was Yiou Wang , professional runner and 2nd place woman finisher of Lake Sonoma this year, and she told me I was doing great!    

I got up to where Miwok flattens out and turns toward Hwy 1, and picked up my pace once more.  At the "1" I ran through the water only stop and asked where the lead runner was.  I was told 2 minutes ahead.  I continued to push on to the top Dias Ridge and then into the descent.  I felt cramping in my hamstrings but was able to work it out.  I ran by several trail crews trimming brush and thanked them for their trail work.  When I had to maneuver through the groups my cramping got worse as my stride had to be more irregular to pass safely.  The cramps came and went and then seemed manageable if I focused on relaxing the muscles and smoothing out my stride.  The small amount of climbing on Dias Ridge leads the way down to the Muir Beach area via a gradual descent and numerous switchbacks. At the end it lets out at a horse stable across the street from the Pelican Inn. The course continues along Hwy 1 up to Redwood creek trail where it climbs just above Franks Valley rd.  It generally stays low and flattish, taking a quick drop into Redwood creek.  There was a water crossing at the creek and an option to jump up on a log and not get your shoes wet.  I took to the log and had to hop down once because my balance was off.  Just past the creek crossing is Franks Valley Rd. and the entrance to Santos Meadows where the next aid station was.  Santos Meadows is in a beautiful location and one of my favorite places to start a run on a weekend.  Not many people know of the trailhead to Heather cutoff.  You can park along the split rail fence and usually have the place to yourself except for traffic on the way to Muir Woods.  Santos has a large grassy field that is mowed regularly by the park service.  The field is essentially the last flat spot situated just before the rise of the hills that become the western slope of Mt. Tamalpias.

This is where Liza was waiting to meet me with two bottles of tailwind and gels.  I was happy to see her and she was excited to see me!  Maybe surprised to see I was in first!  Yes!  Leading the 60k race.  The aid station volunteers had told her the runner ahead of me was running the 35k distance.  Liza ran and talked with me as I crossed the field and up a few turns on the Heather Cutoff trail.  We talked about how I should settle into a good climbing pace,  and keep a good mental outlook to tackle the gradual and runnable ascent to Cardiac aid station.  I kept pushing and didn’t walk although I really wanted to.  When I got to the Coastal view trail which would deliver me to my aid station I passed several groups of mountain bikers on an organized ride. The bikers had radios and informed their riders of a runner behind, which I thought was very nice and in the spirit of sharing the trail.  I strategized before the race that this would be when things would get tough, as exhaustion would begin to play a role in my race.  One foot in front of the other I got up to Cardiac aid station, where I finally stopped to eat some watermelon and refill my water.  For nutrition I had been using my premixed bottles of Tailwind, and Honey Stinger gels. The gels and mixed drink combo was working. I also was taking in salt tabs to combat my cramps.  At a certain point I know REAL food is what I want and in the form of fruit.  Watermelon dissolves in the mouth with minimal chewing , and If a banana can go in its even better.  I talked with the captain and crew of Cardiac aid, and I think I was sort of in a daze initially. I recouped and tried to be jovial.  I knew I was leading and I wanted to stay ahead so I didn't linger.  I used up about 2 minutes total then took off up Old Mine trail- a short trail delivering me to Pan Toll parking lot.  From there I had a quick crossing of the Panoramic Hwy- where Liza was waiting once again.  Matt Davis trail was ahead.

Liza waiting for me at the crossing of Panoramic Hwy.

Right from the beginning I maneuvered my way through a large group of people,  I tried to get the word out for passing.  It was to be the mantra for this section of trail. “Can I please pass on your left? Please?!! " 

From Cardiac Aid this section of course began the “out and back.”  We would run to another aid station located at mile 27.2 where the Coastal trail meets Bolinas -Farifax Rd. We then would turn around, running the section in the other direction to deliver us back to Cardiac.  After that we could make our descent down Dipsea into Stinson Beach.  It was right about here where the coastal inversion I talked about began, and the temp rose to about 80 degrees.  The Matt Davis trail meanders along the western side of Mt. Tamalpias with panoramic views of the Pacific ocean and surrounding hillsides.  There are small patches of woods intermingled, and an old wreck of a truck from the 1930’s that stands out.  When the trail is in the open it is bordered by grass and is mostly positioned on a steep hillside with narrow traversing single track.  It has a net up hill slant until meeting with Willow Creek Fire Rd.  Later the trail continues downward on the Bolinas Ridge and back into a wooded area where the aid station was located.  I think everyone looked up temperature or coastal inversion and figured out where the warm weather would be.  Maybe it is common knowledge, but it was Saturday and the trail was pretty packed.  Always calling out and trying to be polite, I at times had to barge through.  Being the first runner I’m sure people were unaware I was racing.  After all I was just another person on the trail made for everyone to use.  A couple of streams flowed down the hill tucked away among the woods.  I quickly splashed myself in a spring and scooped up water in my hat to dump over my head.  I felt nauseous but not to the point of throwing up, and somewhat of a “stitch” of gas bubble was developing in my belly.  It was pretty par for my course, and the cramping was ever present, but still manageable.  I fell once in the grass without any scrapes or bruises, mostly because the grass was longer and obscuring the trail.  It offered an extra resistance while running as I had to push my shins through, and find the trail underneath.  

This guy was awesome!  I want to give him props for boosting my spirits and dumping some of his personal stash of water on my head.  Wish I could remember his name!

I got up to the water only aid at 25.2 and the person running it was super positive and friendly.  He told me I was running strong and looked great.  The heat in this area really did necessitate an extra water stop and I filled my bottles and took one over the head.  From there the trail went downward quite a bit to the termination of the out and back.  Along this section I continually checked over my shoulder as the trail was mostly in the open and sometimes had views that stretched out quite a way.  I never saw any of the other runners behind me.  I was really hoping to see them when we passed each other later on my way back.  The psychology of an out and back course was one I was fully immersed in and experiencing for the first time. 

The Look on my face is.... 

I ran down a steep section in a wooded area of Fir trees, and finally spotted some cars and a tent.  Sweet relief!  The aid station volunteers were so nice (a theme developing here), and they had really good cut up oranges and bananas.  I even went for a Coke, and drank a quarter of it.  They had info that Corinne Malcolm the leading woman had left Cardiac at 11:44, it was currently 12:45.  It was nice to talk with everyone and recoup, but I was feeling the bite at my heels and I knew the chase was on me.  I got out of there and back up the hill.  By my best estimate, about a quarter of a mile from the aid station I came across Justin Brandt and a few steps behind Taylor Rice.  Brandt tried to give me a fist bump which I missed completely, and I told Taylor he could get some real nice oranges down at the aid station, but no watermelon. Not more than 30 seconds later I ran by Corrine and she was super pumped and positive, giving me encouragement.  She had a lot of energy going for her,  I am sure I did not look nor feel this good.  I knew how far back they were now and I had been hoping for more distance than that.  I had to push harder, push back up to the water aid station where my friend was, and then back through the throngs of hikers and thick grassy single track.  Not far behind Malcom was another runner Sonny Gamble. When I passed him I stumbled on the edge of the trail and fell flat out, gashing up my knee.  Sonny thought he was to blame and apologized.   I assured him it was my own two clumsy feet that did the job, but I could tell he felt bad anyway.  I got my ass back up and kept pushing.  I was surprised I could still get myself to run in the low 7:00 range on the flatter sections, but my uphill efforts seemed dire and punishing.  Luckily I thought, the down hill is coming.  Once getting past the intersection where Willow Camp trail meets Coastal I could more or less cruise down to Cardiac, then even more dowhill towards Stinson.  When passing other runners on their outward trek my response to their good job encouragement waned to a low murmur.  Things blurred in memory, but familiar sights came back.  The wreck of the old truck, the springs trickling in the woods, and a couple of downed trees over the trail.  Finally I heard sounds of the Panoramic Hwy bustling with weekend traffic.  I knew I was on the home stretch.  Back down through Old Mine trail, back to Cardiac.

My aid station crew was happy to see me once again, and said they had been worried. Apparently I was a bit out of it before.  I had to take a minute, not really able to talk at first , then again being able to joke a tiny bit and eat something.  I think I left without saying goodbye, and I heard them telling each other, “O, okay! He’s going,  good job Casey, keep it up!” 

On a side story,  I recently I built a loft In a small 10x10 cabin just outside of Stinson beach.  The property is owned by two lovely people Dale and Susan Roush. My friend is renting the tiny bulding from them and it needed some remodeling.  I have known Dale and Susan for a few years from the waterfront of Sausalito.  They own a boat nearby to where I berth mine, and they are also good friends with my Neighbors Heather and JJ.  I got to know both of them a little more while being out on their unique and beautiful property that overlooks Bolinas Lagoon. Their house is actually at the very foot of the hill where I was running the “out and back” section of the course. Dale has done a fair amount of running and also horseback riding.  He has participated in the Ride and Tie event where two people and a horse team up for a race.  Humans and horse all have to cross the finish line at them same time.  The person on horse back usually gets ahead of the runner and then ties up the horse to wait. They switch off riding or the runner can continue on ahead.  I guess it depends on how comfortable you are at riding a horse, or how fast of a runner you are.  Susan explained it to me a few times and I think I get the gist.  Dale also used to organized the “Pot Run” where 50 runners would run a 12 mile course in the Bolinas and Stinson area.  Finishers would receive a hand made clay pot made by Dale himself who is a renowned artist.  It has been awesome to meet someone who has been running the same trails I have since the 60’s.  To add to this Dale also has run the Dipsea race numerous times and in an anecdote about knee pain he told me of how he could never be caught on the downward leg toward Stinson.  Every forth or fifth step he would land his feet, tackling them at an excruciatingly rapid pace. 

On my way towards the steps I checking my watch and saw I was edging up somewhere near 5:10  into the race.  I thought of Dale, and tried to embody his story. It was nice to let my mind wander and think of someone else running.  Knee pain anecdotes thrown aside I hammered myself down the trail with abandon.  I shocked a few people who thought I was tempting fate going too fast down the irregular and steep pitch.  Stupid crazy.  One stumble and a fall would hurt real bad, especially for a cramping runner at mile 35 into his race.  However my legs somehow felt agile,  and I arrived to the bottom where Dipsea combines with Steep Ravine for a short section.  Up and over the last hill and down into town.  I crossed Panoramic Hwy where CHP was helping to stop traffic, I thanked him.  I ran quickly through the woods and crossed of Hwy 1 for the last time.   Next was Arenal Ave and to the finish. Someone told me I had a 1/3 of mile to go and to give all I’ve got.  A lady on her balcony directed me the right way.  I could hear Greg Lanctot on his mega phone bringing me in.  I sprinted to the finish and crossed the line at 5:29:42 for a course record. 

L.Dean

Sweet Relief!

Liza was there to meet and congratulate me.  She gave me a kiss and said she was so proud of me! She took a look at my knee and looked over my legs to check for ticks and other damage.  I had something sticky all down my left leg where I had fallen.  It took me a while to figure it out, but I realized it was honey!  I had gels in the side pocket of my shorts and must have popped them open when I fell.  It made me laugh. It felt kind of silly to think of myself as this clumsy and debilitated runner up on the mountain with sticky shorts.  Liza told me the EMT wanted to check me out and see the cut on my knee.  She cleaned it up but said she could do nothing for the honey.  Liza fetched some baby wipes, got the honey off, and grabbed me a beer.  I felt pretty queasy but the beer helped and went down nicely.  I started to feel my post run/ race high and a modest realization that I had won.  

Justin Brandt, myself, and Taylor Rice

Justin Brandt came in at 5:44:01, and Taylor Rice just behind at 5:45:44.  Corrine Malcolm finished a few minutes later at 5:50:25. 

Pacific Coast Trail runs puts on a great after race party and cool down with great vibes which I think is a wonderful offering.  There were craft brews, and tacos, amongst every other replenishing munchie one would want if not feeling too queasy.  We stayed for about an hour and mellowed out with the other runners, family, friends, and volunteers.  My post race high waned and Liza circled back with the car to come scrape me off the picnic bench and bring me home.  I took off my shoes and realized I should probably just put the sock back on.  My left foot was pretty horrible, with a couple blistered up toenails.

My next scheduled race is on Sept. 14th , and also In the Marin Headlands.  It is the Headlands 100, where I will be running a 25 mile loop 4 times with about 20,000 feet of elevation gain.  Pacific Coast Trail Runs is also putting on the event and is including options for a few different Marathons throughout the day.  I am trying to recruit people to sign up as it should be a fun party out there!

I leave you with this wonderful picture. Thanks for reading!

My Thicc Bois want a foot shaped toe box.