Ultra Training during 2020: Burnout

FC4424B9-0D42-4E6F-A948-AC407CDF2CA8 — girl running up mountain in Tucson, AZ

At the very beginning of the COVID-19 pandemic, I still felt hopeful and fresh. I had been working through a training block for a race that was supposed to happen in March and while some things were being cancelled, I was optimistic. When that race was cancelled, it was okay. I’m an adventure runner at heart and didn’t mind not having the race, so long as I could continue going out and exploring on my own. Instead of that race, I participated in Aravaipa Strong, a 10-day race where you could pick your distance and proceeds went towards the COVID-19 fund.

Initially, I had signed up for the marathon and as the week approached, I could already tell my energy wasn’t where it should be for a race. I wasn’t overly excited and didn’t feel motivated. My anxiety had already begun to build — seemingly low level, but looking back, it was already impacting my sleep and recovery. I’d already put a halt on group runs for Wild Women Running and had been running alone more often than not. I was feeling the impacts of living alone and feeling isolated frequently by choosing to play it safe and not come in to contact with others, hardly seeing any friends and not having a roommate. I wound up running 100 miles over 7 days — a 40+ mile jump for me from my usual 45-50 mile week. I had felt strong during the entirety of the week and reflecting on it, I was running on the highs of doing something new that I’d never achieved before that kept my anxious mind at bay. I am able to zone in and work when I have a goal in my sights, even when everything else feels heavy and draining. After, I rolled right in to nearly 40 mile weeks and immediately began to feel the effects of high effort without time off.

sunset in Phoenix, AZ over Dreamy Draw Recreational Park

I’m still pretty new to ultra-running and trail in general, my first race (a 25k) in 2018. As I navigated my body feeling absolutely exhausted, the tension surrounding every day with the pandemic, anxiety creeping in frequently, working from home in my small space and starting to experience the key symptoms of burn out… I was digging myself a hole. According to burnout researcher Christina Maslach, Ph.D. in this Forbes article the symptoms have been broken down into three main categories:

Physical and emotional exhaustion.
Cynicism and detachment.
Lack of feeling impactful or accomplished.

Instead of taking some down time after a big effort, I continued to train and push as my energy dwindled, my emotional and physical exhaustion rose and my exertion felt incredibly high. The Arizona desert was beginning to heat up and soon, even before sunrise we were hitting 80+ degrees. No more midday enjoyable runs or relaxed mornings rolling out of bed and just going whenever felt right. I pushed for several 50-mile weeks and dropped back down again. My sleep was lacking, I wasn’t fueling enough to make up for everything I’d been expending and the recovery was not there. My desire to wake up at 4:30am was absent and when I was running, I was counting down the miles until I was finished. The joy was washing away. I was punching above my weight while I looked around thinking, others are doing this and MORE, why can’t I keep going? Why don’t I feel good to train hard? I should be THRIVING with all this time to train…right?

My last straw came when I would try doing simple 6-8 mile runs with no leg turnover. I hadn’t felt fresh or strong since before the 10-day race. It had been nearly a month and a half of feeling depleted. I woke up on a Sunday morning after camping near the Grand Canyon and felt a boulder on my chest. I had consistently not been sleeping well and it showed, my whole body trembling and fatigued. I told my friend I didn’t think I could run the canyon. I worried, for the first time ever, if my legs would be able to get me out of the Canyon if I ran in to it. I didn’t feel confident.

I put on my shoes, eating a cookie for breakfast and told her we should go. I should move and hopefully, set these feelings free as I went. And of course, as the miles passed and the canyon opened up beneath us, I was able to feel through the heavy and the heartache. I found moments of joy and goodness that felt light and pure, like this here. We laughed and talked and my self doubt of not being able to make it faded into the distance.

With everything in the world feeling heavy, uncertain and stressful I knew I had been absorbing that in my day to day. Add in a break up, being home so much and the confusion of how to handle these situations in the “right or wrong way” and I had hit my limit. Since then, I decided to back off any set plans and every day, ask my body “what do you need today?” It is rest? Is it a bike ride or lifting weights or yoga or a run? Instead of being fixated on training during this time with so much uncertainty, I decided to cut myself some slack and acknowledge just how much the weight of everything has impacted me and my ability to train…my desire to train.

My shift has come from being gentle with myself and realizing that there is no right way to be active and staying well. As long as I’m moving and taking care of my body, this is the season I’m in. I opted out of the race I planned to do for August and have embraced that my broken heart and my exhausted body need more time to come back in full force. I’m competitive, I’m driven and I have never backed down from a challenge or training block. This time it just didn’t feel right to keep digging and digging. All of this I share to say, listen to your body when it tells you it needs time, even if others don’t see it or it isn’t what is on your plan. I wanted to be one of the athletes that turned solely to the trails to cope and would log tons of miles during these times to decompress, but that hasn’t turned out to me right for me. These are situations we have never faced before and we are all going to experience, process and be impacted by it all differently. If it has lead to you feeling less focused, energized, motivated, etc — that is a very real and common reaction to trauma, anxiety and stress. Be gentle. Races and training will always be there, our health and overall wellbeing is far more important.

My First Ultra: Race Recap

60581682_10156656734574775_4045882325525856256_n

This was the first race I went in to feeling calm, zen-like and like I’d done everything I could do to prepare. My first ultra: a 50k. My first effort to run over a marathon. My first experience racing at night. Of course I wouldn’t to hit such a monumental moment by adding the challenge of running deep into the night onto the docket. But there we were, picking up our bibs, laughing with friends and family that had come to send us off, lining up in the corral waiting for the send off. 7pm came and it began…. we ran through the Start line and began the adventure of being able to say I was an “ultra”-runner. Not just a trail runner.

60634147_10156656734384775_8830713151558254592_n 60821799_10156656734454775_5784357041086660608_n

The single track was smooth, pristine and rolling. Our conversations were effortless, laughing as we discussed Game of Thrones and the finale…how the four of us each claimed our own throne. We watched the moon begin to rise under a thin blanket of clouds…just wispy enough to make it hard to see without a headlamp.

Runners from the shorter races began to pass us, the leaders of the packs sprinting by, breathing heavily, sweating and working as we moved at an easier pace, our breathing wasn’t labored. It was a completely different feeling to not be pushing and to remember at only 8 miles in, we had hours to go.

When we hit the remote aid station, everyone rejoiced over orange slices, dates and gummy worms as the sky began to clear and the moon shone overhead. We snapped off our headlamps and ran in the dark, holding conversations with other runners we came across as we listened to their stories: finishing 100ks, pacing loved ones…everyone had so much to share, everyone has a story.

The second, shorter loop had a climb that we could see in the distance as we approached. All the headlamps dotting the side like twinkle lights, we could see the different runners spaced out on the ascent. What looked like it would be challenging wound up being really enjoyable as it gradually skirted the hill and dropped back over to meet the big loop. Dirt was flying up into our faces as other runners passed us by, heading into the finish line of their 15k and 25k distances with determination, I wanted to speed up with them! I wanted to feel that push! Again, I had to remember we were only 15.5 miles in to a 32 mile race. Patience was everything, ego had no room here.

Heading out again into the night, we were facing our second long loop and this time there was no light-hearted conversation, no funny jokes, no laughing. This time all of us were still, in our own minds, in our own zones. Battling our inner dialogues, our bodies, this effort. No one can prepare you for what you face when you challenge your mind and body in this way. No guide can describe the rollercoaster of emotions, the feelings, the doubts, the re-ignition…the depths you meet to keep pushing.

I felt it coming, the sharp itch in my throat that meant tears. I was 21 miles in and I’d pushed the last 5 a little too hard. “I can’t maintain this pace… I know you guys want to go faster and I’m holding you back”. My chest was burning, it was nearly 11:30pm and the mind was becoming a heavy presence. Taking shots of Gatorade I could feel a toenail that was detaching and a blister between my second and big toe that felt… alarmingly large. I tried to ignore them, nothing that can be done about them now. .

We left the aid station as @scott.edward1 reminded me we could slow down, we didn’t need to go faster, he didn’t want to and he only wanted us to finish. My nose began to sting and I felt a few tears well up, I was trying my best and my mind was trying to say my best wasn’t enough. But it was. We slowed our pace as my stomach ached, no longer wanting solid foods or gels.

Scott came up, running beside me massaging my neck, encouraging me as I let out a few frustrated tears. He held my hand in the dark with the big full moon over us and all the insects chattering. My mind started to calm and we ran into our final aid station with him reminding me I am strong the whole way.

60397244_10156656734719775_105503633948278784_n

We went out for our last loop, me thinking “6 miles… I do this every Thursday morning. This is nothing now.” I put one headphone in and “Happy Song” by Bring Me The Horizon came on. The playlist I’d crafted a month earlier knew I needed that heavy guitar, the angst…and it worked. My legs sped up, my breathing stayed steady and I pushed before meeting up with Mikey on the backside descent of the hill we’d had to climb. For the last 3 miles we sprinted with what we had left and told each other there was no stopping, we were pushing through that finish line. My body tried to resist, but my mind stayed firm. So we did. And when we did, when we hit that finish line, tears came again because I didn’t reach this goal alone: it took every kind word, every cheer, every bit of support for me to get there.

60513503_10156656730954775_9061771345427169280_n

Gear used:

Racing tank + shorts: Janji Apparel

Shoes: Hoka One One SpeedGoat

Pack: Nathan FireBreaker 6L

Headlamp: BioLite

Chafing Cream: Squirrel’s Nut Butter (Vegan)

Gels: Spring Energy

Salt Tabs: SaltStick Fastchews

Recovery Aid: Runners High Herbals

I’m nervous to join group outings…is it worth it?

I’ve been avidly exploring the outdoors for nearly 5 years and I will admit, at least 3.5 of them I sought out being alone most of the time. I loved the solitude, I didn’t have to bend to anyone else’s schedule, pace, time frame. I didn’t have to feel uncomfortable in silences or worry I wasn’t saying enough or too much. I didn’t have to do a trail I didn’t want to do. I could go out in any condition I wanted. I truly, fully enjoy my own company and I had told myself: this is good enough for me. I convinced myself this was just me in my truest form: a lone wolf that was independent and didn’t need anyone else. And while I still love my solitude and am very independent….I have learned that community….is literally everything AND I had just been afraid to reach out and form connections with women because…it is scary, the risk of being rejected or it not being a good experience. Let’s face it, in our pasts, we may have had bad experiences try to “fit in” or connect with other females. And truly: I think female connection is the most powerful thing on the entire planet.

When I look around I see groups everywhere: on Facebook, MeetUp, through local businesses and organizations. What drives us to seek this out? What value does it bring us? Biologically we’ve been in groups for centuries but since I’m not a history buff I will share my personal thoughts that stem from seeking out female outdoor companions and ending up forming our own small weekly group.

About a year ago I felt like something was missing from my life: connection. I had gone through a traumatic experience and I found, while I needed healing I also craved the community of other females. I have close girl friends but I was used to spending my time alone or one-on-one, groups weren’t really in my comfort zone and made me socially anxious. I started saying yes to meeting up with new ladies I felt in my gut I would connect with and little by little…those girls would bring a friend and I would find myself in a small group that felt…safe. We’d get into conversations that would only happen in the wilderness: with no barriers up, no masks and so much vulnerability. I thrived after those days out, sharing and exploring. This blossomed into more and more experiences that weren’t alone that I valued so much I couldn’t believe I hadn’t done this sooner.

I had wanted to go to a group trail run but was intimidated to go by myself (because…so many strangers that were probably better and faster than me) when one of my friends offered to go with me. When we went, my anxieties and fears of a group of strangers began to wash away. Having one person offer helped me break down a barrier I’d had up for quite some time. We started running together and soon we realized, how many other females must feel this way? Nervous. Intimidated. Uncertain. We wanted to empower and encourage other women just like us, who truly were feeling fulfilled and capable and confident because of being together.

The first week it was three of us simply meeting at a well-known trailhead to do a small run. We knew each other well, we hit the trails and talked as the sun rise came up and celebrated after with coffee and donuts for a belated birthday. THIS. We needed this to become a tradition.

The next week there were five women….then seven….then nine. What is coming from this group we knew we needed but didn’t know would be so enthusiastically sought out? Maybe you’ve been wanting to go out and join one of the group meet ups or ask to join some ladies or invite other ladies to join but are too nervous to do so. Maybe you’re wondering… what is there for me to truly gain from being a part of a group? Especially of all women?

Authenticity. Connection. Accountability. Growth. Goals. Support.

Authenticity — It can be hard to reach out and ask to join something or invite others to join You. It takes so much to put yourself out there and take the risk. We come out here with the simple goal to spend time with females who love pushing themselves and getting outdoors. Showing up exactly as you are and meeting new ladies that you can learn from and lean on. It’s an open invite and welcoming people warmly is the most important thing.
Connection — there is no better place to make deep connections than in nature. Setting up this group, it was destined to bring genuine, deeper discussions that fosters bonds that go beyond a “hey how are you?” kind of talk. Instead of feeling like a “lone wolf” you feel like you’re a part of something bigger, where everyone wants you there and you belong. Belonging is essential to us. We need love, we need to be heard. We need to be seen.
Accountability — Having a set day every week makes it easy to get into a routine. There is also a slight amount of FOMO (Fear Of Missing Out) that can come up if you think of backing out because honestly, seeing everyone together with coffee and donuts after makes it worth it. It means you are expected and wanted to show up and therefore, you begin to hold yourself to the accountability of attending. It feels good. You feel good. It’s a win win.
Growth — You’re guaranteed an hour of exercise and honestly, seeing each other push themselves, hearing what other people are pursuing winds up inspiring others to set their own goals, reach for new ones and achieve things they didn’t think they could. As I like to say, “it takes ONE person to tell you you’re capable, for you to start believing it”. Having a group of cheerleaders makes you feel like you can truly do anything. Watching multiple ladies say “I’m want to hit my first half marathon, this is my first five miles, I want to run my first race, this wouldn’t be happening without you all” — that is everything.
Support — Creating these bonds means you can struggle and share, ask for advice, ask for comfort and naturally people will reach out to be there for you. They want to support your goals, your achievements, your struggles and challenges. There is nothing more powerful than having people accept you and show you they are there for you no matter what.

We are all looking for some sort of connection and in this group, it is happening. If you’ve ever considered attending a group meetup for hiking or running, please go. Go and put yourself out there. Try the new sport. Go to the painting class. Learn the new language. Reach out to the girls you want to join in the outdoors. Foster the connection because so much growth and good comes from it.

Do you have any experiences from joining these groups outside that have made you better or have become huge positives in your life? Please share!

So you want to day hike/run the Grand Canyon….

*the national park does not recommend day hiking to the river and back and highly suggests camping at the bottom for one night instead. But, if you’ve got a crazy hair like me and enjoy challenging yourself or have been considering this for awhile….continue reading!

The Grand Canyon is one of my favorite places I have ever been. It took me three years of living here in Arizona to get there for the first time, just hiking along the rim at the North Rim. I saw down into its vastness and internally, I felt an urge begin to rise. I wanted to experience the canyon, not from up overhead like this, but from way way down in its depths. After that, there was no stopping me from my first experience hiking down into the canyon and out in a day.

What does it take to be able to go down into the canyon? Not nearly as much as it takes to get back out of the canyon. One of the biggest things to realize first and foremost is that the canyon is at an elevation gain, even the bottom of the Grand Canyon along the Colorado River is at 2400ft. in elevation, while the South Rim sits at 7000 feet and the North Rim at 8000 feet! When you tackle the canyon, you should try to allow yourself time to acclimate to the elevation gain if you can. Even staying at a higher altitude the night before is helpful. Also be prepared for the air in the canyon: humidity usually ranges from 10 to 30%.

So how do you prepare? Try to hike at higher elevations if at all possible before you go into the canyon. Walk on an incline on a treadmill or stairmaster if you aren’t able to get outside and do hikes with elevation gains and add weights if possible (weight your pack while hiking or carry dumbbells on the treadmill/stairmaster). These practices will help your body strengthen along with adjusting to carrying weight while going uphill. Strength train to prepare as well: training legs will make your base that much stronger while training back and arms will make carrying a pack (if you’re hiking) more doable. Also consider time to prepare: some people will want to train for a few weeks, others a few months, it will truly depend on your starting point of fitness.

Things to consider:

Water — some trails have water access, some don’t. Researching ahead of time is really important and being able to prepare properly is key. Lifestraws are a high recommendation for the trails.

Temp — the rim will be cooler than what you’ll meet when you get down to the river. Look up weather at the rim and also at Phantom Ranch to get a good gauge of how it will be — then you can properly pack layers, a hat, sunscreen, a buff, a windbreaker, etc. Heat will make the canyon much harder to handle since many portions of the trails are exposed (especially on the South Rim as the North Rim does get cooler).

Shoes — make sure you are wearing shoes that are broken in and comfortable that you know don’t blister you, give you hotspots or irritate in any way. This will make your experience that much better as losing toenails and climbing out with blisters is not fun (trust me!)

Snacks — you need proper hydration and energy when you are tackling this gorgeous place. Your body works hard and you need to be able to sustain your energy to properly get yourself down and out in one piece! Salty snacks and electrolytes are major go-tos for me.

Your Clothes — it is not a bad idea to wear clothes that you know will not chafe you, rub you in the wrong ways or are not made for the conditions you are going in — try to match your gear up as well as you can to the type of weather you will be facing. Go on hikes or runs in the gear you want to wear so you know you won’t have issues as you go!

Your abilities — be open and honest with yourself about how much you can take on. How are your knees? Ankles? How is your cardio? How is your heart rate? How strong are you mentally and physically? I recommend trekking poles if you do need the extra assistance taking pressure off your knees and any braces you may need for runners knee or IT band, ankle support, etc. The main rule of the canyon is, if you go below the rim you have to be able to get yourself out. Don’t under-prepare or overshoot your own abilities — take on as much as you know you are able to take on and continue to build over time! The canyon has been there for millions of years, it won’t be going anywhere any time soon!

Breaks — allow yourself time to stop and catch your breath when needed. The canyon is steep and rigorous and your heart rate will rise, especially with the thinner air at elevation. Be mindful, not prideful — allowing yourself a few minutes to reset yourself can help you to feel brand new.

Injury — bring a tiny first aid kit at the least. You never know if you’ll take a tumble and having alcohol swabs, bandaids, athletic tape, etc will be a blessing in disguise.

My first hike down into the canyon was a day hike from South Kaibab to Bright Angel. Taylor and I were in decent shape, hiked often and thought — why not! Nothing can prepare you for how mentally challenging the Grand Canyon is. The hike down (about 7 miles) was beautiful. The first view of the river had us both elated and in awe. We were ecstatic crossing the bridges, seeing the river up close and just being down there — we’d MADE it. Well, not quite. Starting the ascent back up to the Bright Angel trailhead was very challenging. With every rest break, lactic acid would make our legs heavy and even more sore. We leaned on our trekking poles for dear life, willing them to pull us up the 2.5 miles of switchbacks to the top. It was 18 grueling miles and we waddled around to the busses in the most pain. Joyous pain. Our feet pulsed, swollen, numb. All of our energy was completely sucked dry from our bones. But we looked at each other and smiled, completely drunk on the fact that we had DONE it.

After that, I took up trail running and the canyon became an entirely new playground. Nothing is as exhilarating as running down into the canyon. Some things to keep in mind with running into the canyon are: water sources, energy sources, staying injury free and being very aware of trail conditions and surroundings (we ran into rock slides yesterday), how technical the trail is — some are more primitive than others! Know if you will be around many other people or not (is this really well traveled– like Bright Angel, or less traveled?), always bring a headlamp because you never know how things will go.

Running the canyon is a very different experience: your pack is smaller, you have to operate more efficiently, you have to be able to handle the mileage and elevation declines and gains in one push, you mentally have to be stronger than the pain your body will face — because it will get uncomfortable, promise. There are many points I would suggest testing out if you want to get a taste (Skeleton Point, Indian Gardens) these points don’t take you all the way down to the river and give you a sampler on how steep the canyon is and if your body is ready/prepared to take a day trip on!

The canyon has many trails to choose from and there will be technical bits to all of them — ranging from easier to very challenging and your trail running shoes should reflect the amount of technicality you are going to face. Set yourself up to feel good, not roll ankles or have pain in your arches, etc.

Make sure you are dressed to not overheat or run too cold or you may be in for a miserable time in the canyon as well. Once you start running, your body will heat up to about 10 degrees warmer than what it is like outside, so preparing for this is key. I always start wearing a pair of gloves and a headband or beanie and can easily shed these as my body warms up — I am sensitive to the cold and this is an easy way for me to regulate my temp in seconds.

What has helped you prepare for challenging hikes/runs with a lot of elevation gain?

Getting Mentally Tough With Every Mile

I get asked “why” I run all the time. The first thing that comes to mind for me is because I love being outside and now, I get to see way more in a shorter amount of time! But even deeper than that is that trail running has made me so, so, so much tougher. Mentally, I am able to accept things, logically face things and come up with solutions when previously, I would crumble, hold things internally and let them effect me very deeply. Mental toughness is a quality that can be molded, like a beautiful piece of pottery, over time. What does it take to start working on your mental toughness? Discomfort.

“Pain, it only hurts”

-ultra-running legend Scott Jurek

Like distanceathletics states, “the majority of DNF’s don’t come from an unbearable source of pain. And the don’t come from injury. They come from the runner, slowly, and skillfully, talking themselves out of the race. The just don’t want to be there anymore, and they tell themselves whatever is necessary to end the experience with honor. Or just to end it.”

The hard, uncomfortable situations are what truly shape us and force us to grow. Those moments when chafing begins to sting, sweat gets into the burns and you want to immediately throw in the towel. The times when your calves, hip flexors, knees and ankles are screaming at you to end the movement, to stop the climbs, to quit bombing down the steep hills. When you’re hiking and it starts to rain and you’re cold, tired and discouraged. When you fall and cut your shins or palms or forearms open and everything hurts. Those hikes where the climbs just keep coming and it will never end. When hot tears hit your face because lets face it… pushing ourselves isn’t easy and it brings up every emotion possible. Things get raw. Distractions aren’t readily available. Going into the “pain cave” is….inevitable.

Distanceathletes again say it perfectly, “Those moments where everything is moving fast and your heart is slamming into your chest and you’re asking yourself whether you can hang on-that is living. In this moment you are in your element. You are a strong and powerful human being, testing and exploring the outer ranges of your physical and mental capabilities. Where else would you rather be?”

When you are facing obstacles, getting gritty and feeling pain…that is living. Grinding through these experiences makes us into a stronger, more courageous, more capable person. Mental toughness translates to most every aspect of your life: your ability to handle hard news, tough situations, impossible seeming setbacks, stress, doubt…the list goes on. Mental toughness gives us the tools to wrap our minds around obstacles to see the other end, that we can endure hard things and come out still fighting.

When I think of practicing mental toughness — yes, practicing — I am in the midst of learning how to be out running for hours at a time. If you are beginning your trail running adventures, you can start by saying, “I’m going to be out here for 45 minutes” then, “I’m going to be out here for an hour”…then two, three, four hours. This practice of just having radical acceptance really shifts things. “I am going to be out here for most of my day, this is what I’m doing, this is what is happening”. This means it may be painfully slow, it may feel nearly impossible, but….mentally I am preparing myself that this is what is in front of me.

If the miles feel intimidating what do you do? Break the mileage down into attainable bits. Mile by mile, 5 mile chunks, aid station to aid station, one cactus to the next. Whatever helps you just keep moving forward will continue to help you get stronger. Running truly is a sport of mental strength. Our bodies will keep going as long as our brains tell it to. How amazing is that? It also goes to show how much we influence our own capabilities and perceptions of what we can achieve.

One thing I’ve always loved about my time with Lululemon was that they always always had you write down your dreams and goals and then identify your WHY. The same goes for any sport you take on: why are you doing this? Why are you training? Why are you signing up fo the race? Is it to work towards a milestone of health, is it for the accolades, is it to become elite at the sport, is it because you are passionate about the activity, is it to raise awareness for a cause, is it is for the sole purpose of testing your limits? Maybe a mix of all of them, but truly know your “why”, dig deep and when things get dark….remind yourself of it. Over and over and over again.

I think it can be so easy to lose sight of what got us into something for US, that we focus on everything and everyone else and what they are doing around us. It takes away from our ability to feel joy and pride for what WE are accomplishing. It is really important to be able to say “I am so grateful and happy that I am able to be here, experiencing this, with a healthy body.” Mental toughness also means expressing appreciation for our bodies, those that support and encourage us and for nature in general — because if you’re out there, you’re seeing some of the most beautiful areas in the world, end of story.

I know it may sound sugarcoated but trying to keep your mind in a positive place and expressing gratitude along your way will make your experience that much brighter every single time. When you allow your mind to get down, negative and heavy it will stay there and therefore, your experience will become tougher than it already is. I’ve had runs where I focused so much on something (my body in pain, the heat, the elevation gain, my pace) that I didn’t like that it completely clouded the main reason I’m out there: to enjoy the trails, to be in nature and to disconnect and get in tune with ME.

The more we can train our minds, the better we become. The more real we can get with ourselves and the further we can push ourselves. Mental toughness doesn’t happen over night, but it is something that totally changes the game performance-wise and in life!

*all gear worn in images is from RunJanji

* fuel sources are always Salt Stick + Spring Energy

Experiencing A Flash Flood

If you’re anything like me, the term “flash flood” means rapid amounts of water in a very small amount of time occurring right around you, right? Not always. This past weekend I experienced my first flash flood and a flood that didn’t come from immediate rain happening right around me.

National Geographic explains it by saying, “Most floods take hours or even days to develop, giving residents ample time to prepare or evacuate. Others generate quickly and with little warning. These flash floods can be extremely dangerous, instantly turning a babbling brook into a thundering wall of water and sweeping everything in its path downstream.”

Our group decided to go explore Southern Utah this weekend, as the rest of the state of Arizona was getting rain all weekend. After some scouring, the Page area had a little sun emoji for Sunday and we wanted to get in some miles…Page was our saving grace, or so we thought at the time. We camped at Lake Powell, being woken up in the middle of the night to wind so strong it shook the truck-bed we camped in. I sat up, hoping my friends in their tents were still outside as the wind howled around the shell I was safely under. When the sun began to rise, big black looming clouds still hung over the air like sludge.

Slowly, the clouds began to break and shades of orange and pink tinted the sky….soon everything was calm and shining and beautiful. We all smiled, relieved, today was going to be a good day. We hung around the beach, making breakfast and playing with the pups before heading to the trailhead we were going to start from. With one 4×4, a small car and a two-wheel drive truck, we navigated the dirt road that wound down and over a dry wash to the trail. Parking, we all began getting our packs ready and complaining about the strong wind that was still present making us shiver before the adventure.

We got 15 miles in the backcountry, seeing beautiful formations and also a lot of dark, ominous clouds rolling around to the north of us. When we reached the cars, beers were cracked and everyone put their feet up to enjoy the efforts we’d just put in on hills we hadn’t expected to be so steep. The rushing water we had seen to our left when we had gotten to the trailhead was still going strong, beginning to web off into small slews to the right and left of the main force. We began talking about food..burgers…fries…and packed up our things to venture back to town for our reward.

We reached the wash and…no road crossing. Where there had been nothing but dry rock and sand before, there was now rushing water with small rapids and mud so thick it was like a porridge. We all tried to make light of the situation as we began to accept we were stranded with no way across. The water was reaching chests, high thighs, with zero visibility to the bottom. Calls began to be made, what can we do? What are our options? We are stuck, can we get out ourselves?

The firefighters wouldn’t come because it wasn’t their jurisdiction, the national forest service didn’t have the resources to assist, the deputy gave us the weather forecast and told us that we had two options: wait it out for the water to dry out or helicopter out. How did we get here?

Well, flash floods don’t mean immediate rainfall happening right in front of your eyes all the time. Rain had fallen hours north of us the day and night before our adventure, so, while the wash was empty when we began our run, those rains had been filling and flowing down the wash for miles over hours and hours to reach where we were. In an instant it had gone from empty to flowing strongly. We hadn’t known we needed to check the weather forecast for nearly 100 miles around us, we hadn’t known that no rain for our location didn’t mean no risk. Now we do….oh we learned very quickly. National Geographic even states that, “In the United States, where flood mitigation and prediction is advanced, floods do about $6 billion worth of damage and kill about 140 people every year.”

While we weren’t in danger we were still stuck. We had some water, not a ton of food but some…for now. We were more worried for more rainfall overnight or the next day to continue filling this flow. Sticks were placed into the bank to monitor water height which was steadily decreasing as the night went on. By 7, we knew we could get the 4×4 across but were really uncertain about the other two vehicles. We called a tow, driving an hour down to assist us in the night. Once he arrived he pulled the 4×4 across with ease. Next was the two-wheel drive truck, gunning the truck across the first bank which had us flying up to the ceiling as we hooped and hollered by the unexpected strength the little truck had. Everyone was slathered in mud as they got underneath the truck trying to figure out where to hook the chains before the tow began lugging us across to safety. We left the car overnight, desperately needing good sleep a shower. We tried our best to relax and recover and the next morning, returned to find…the water still shin high and flowing. The lip of the bank was broken away and the mud consumed the dry sand and rock we tried to lay down to catch tires. I couldn’t watch as our friend said she was going for it as the water was 3 inches above the body of her car. She was confident, I was bargaining with the Universe to let us successfully get out of there with all of our vehicles in tact. She powered over the first bank and gunned it across the flowing water like nothing was even there — a pro. We were so impressed, relieved and…exhausted.

What I want to say is, flash floods are not uncommon and come in many forms. From slot canyon risks to washes and roads being wiped out…Nature never waits for anyone and it was a beautiful, tough reminder that we don’t control the outdoors, the outdoors controls us. Always do research (even outside of where YOU are for what may effect you). Some signs to look for for a potential flash flood provided by Backpacker.com are:

Check the Weather

Get the forecast for the entire watershed: Storms can trigger floods miles downstream. Recent rains? Be extra alert–saturated soil makes flooding more likely.

Scout for Signs

Water stains on canyon walls and debris lines indicate likely flood sites. Take care in areas with rocky ground that won’t absorb excess runoff.

Watch the River

If water suddenly gets deeper, faster, muddier, or begins carrying twigs, needles, or leaves, get to high ground ASAP. Likewise, head up immediately if you hear the roar of an approaching flood.

I’ve also read that strong winds can indicate flash flooding (another thing to keep an eye on).

We were lucky we had cell service, a shovel, blankets, fire and many basics for being stuck — it is not a bad idea to always have an emergency kit in your vehicle for the just in case situations.

Soon, this can be looked back on as a party story to share and a big learning experience that humbled us all!

5 things I take on Every Trail Run

Hoka One Ones – These are my current trail running shoes and I am obsessed. I have the Hoka Challengers and swear by them. They give my ankles support, I can navigate technical trails and the grip keeps me feeling stable. I’ve put roughly 350 miles on them so far and they haven’t broken down yet. For me this is a huge win since my previous pair – Altra lone peaks with the zero drop, broke down so fast my head spun around. I know this was said to be because they are vegan, but logically, when you’re logging a lot of miles per month and are wanting to be smart with your savings, you don’t want a pair that are going to break down every 2-3 months – those $140-$180 add up fast!

Nathan Sports Pack – Getting a running pack was the best investment (besides my shoes) that I have made. I used to run with my smallish day pack and got by, but once I upped my game and got a pack designed for trail running, I was MUCH happier. Getting a trail running pack means you’re carrying less weight, your bladder fits perfectly along with additional storage space for layers, gloves, flashlight, book…whatever you think you need when you hit the trails. You have small spots for trekking poles, pockets on pockets for hydration sources and fuel (along with car keys!) Having all of these things at your fingertips right at the front of your packet on your chest is a big plus that I didn’t have with a day pack.

Squirrel’s Nut Butter –
image credit: trailmag.co.za

do you have thunder thighs like me? Meet your new best friend. SNB will SAVE your body from chafing. I use their vegan product on my inner thighs and the undersides of my *left arm, yes, just the left, because chafing is weird like that. Their vegan blend is candelilla wax based instead of beeswax based, but they offer that as well. This doesn’t get gross after a few miles, has a nice scent and so far, I’ve only had to apply once or twice even during marathon runs! Just remember, this stuff does get melty when it’s super hot out, so try to keep it out of the sun especially if you’re bringing it with you in your pack or it make leak!

Spring Energy Gels – There are so many fueling options for the trail and I’ve honestly tried…most of them. From Gu gels to bloks and baby food packets, trail mix and protein bars – they all have their time and place. Not that long ago I started seeing Spring Energy all over people’s social media. People were raving about the quality; how natural they taste and how great the ingredient lists are…. I caved and made my first order. Well, now I get it. These gels don’t taste chemical-y, they give me great energy boosts without a crash, and I have yet to “bonk” while using them.

Buff – if you haven’t gotten a buff yet let this be the sign that today is the day! Buffs are the best because they are SO versatile. I use mine when it is extremely hot to block sweat or protect my face and during cold weather to block wind chill and cover my ears and nose when it gets chilly. I pretty much always have one on me and don’t know what I did before I invested in one of these guys.

Honorable mentions: headlamp because you never know where adventures will take you and you should always be prepared! Hydration tablets because electrolytes will be your bestie, especially here in the desert. Some kind of GPS tracking (strava’s Beacon feature, watches like Garmin and Suunto, AllTrails Pro, RouteScout, etc) because getting lost once you’ve been hauling your body around is not ideal!

So You Want To Start Trail Running…A Bit of Advice From A Beginner

Before I started running trails it was one major thing: intimidating. All the balancing on rocks, climbing up hills and potentially falling on my face really scared me. But really, deep down, I was scared to fail. I was scared to skin my knees and cry and suck at it (as a side note I have skinned my knees, cried and said…”I suck at this” multiple times).

Growing up, after being a competitive gymnast for ten years, I tried running track for a year. I ran the 400-meter sprint and the 4×4 relay and…detested it. I loathed it. My hips hurt, I couldn’t breathe. I wasn’t cut out for it. I told myself. In college I got really into running on the treadmill. I’d go log 6 miles like clockwork nearly every day, but it was boring, coming from an unhealthy place and unsustainable for me. Road running was never in the books because gymnastics made my knees ache with the impact and honestly, running near passing vehicles didn’t appeal to me. When I started training for bodybuilding shows in 2014, I had to do interval sprints. These I liked. Pumping my legs powerfully, messing with the elevation on the treadmill. 1-minute sprint, 1-minute slow jog, 1-minute sprint…I didn’t know I was priming myself for FARTLEKS. I got to a point where I could control my breathing, and this felt…powerful.

At the end of 2017 I met Scott, who loves the outdoors just as much as I do. We bonded over nature, getting on the trails and self-propelled experiences. My mode: hiking, his mode: running. As you can see, he persuaded and I will forever say, forced me into running when I would have much rather hiked. But there I was in REI, buying a pair of Altra trail running shoes at the end of December, downloading the Strava app to my phone saying, “here goes nothing”.

Well, let me tell you, from December to March I struggled. I was discouraged. I hated trail running but kept. Showing. Up. What I’ve learned in the months I’ve really taken trail running seriously, and fallen in love with the sport is as follows (and I hope it helps you feel confident to get out here too!)

1: Do not go out on the trails expecting to run as quickly as you do on a treadmill, track or road. If you are able to run an 8- or 9-minute mile on these surfaces, expect to run much slower on trails. When I started, I was sprinting for half a mile, my chest bursting, huffing for air and then, forced to stop and rest, discouraged at my inability to run miles this way. Around March, when Scott really started running with me and teaching me how to pace, I learned what my problem was: I needed to slow down. A lot. Scott taught me to slow down to a pace where I could carry a conversation, I was breathing easily, and it felt almost…boring. This was what he calls an “all day pace”. My all-day pace was around 12:30-12:45 minutes per mile. Imagine going from an 8-minute sprint up the trails to 12:30, it is a huge difference. A necessary difference. I use my Apple Watch on “Outdoor Run” setting to keep myself in line pace-wise, I can look down and check any time to make sure I’m at a good pace and how my heart rate is.

2: Pick flat trails with very little technicality. When you first start running try to find smooth trails that don’t contain tons of rock or technical work that you aren’t prepared for. The Phoenix Mountain Preserve, Dreamy Draw, Browns Ranch and McDowell Mountain Regional Park all contain options that have flat, nicely maintained trails to learn on (these are near me and easy to reference but AllTrails is a great place to scope out easy trails with very little elevation in your area). Taking out the technicality means you can focus on your breathing, your feet, your stride and just being out there. How do you feel? Are you enjoying this? How quick are your footsteps? How is your heart rate?

3: Don’t try to run the uphills just yet. Your new to this and your body needs time to build up stamina and endurance. If you need to hike, allow yourself to do that! Don’t try to take the uphills at a run – typically, you can hike uphill faster than many can run anyways. The uphills then give you a chance to catch your breath and re-energize for the efforts you need to make coming up! I am not a strong uphill runner, but I am a strong uphill hiker since that was my background and I use that to my advantage. I run with friends that always run the uphills and some that are like me, it is personal preference like anything else – but starting out, save that energy and just hike it!

4: Bring enough water and snacks, you need it! What you will quickly find out is that trail running is WORK. It uses your whole body and therefore, you burn a lot of calories doing it! Probably more than you think you would and staying energized and properly fueled and hydrated is really important when you’re out there. When I started, I would suck down my 60oz. of water in 3-4 miles, where now I can maintain at a slower pace with that same amount for closer to 10 miles. I bring lots of snacks: Spring Energy gels, Clif Bloks, Pro Bar Bites, dates, nuts, chia seed packets, baby food vegetable packs, electrolyte tabs for my water, SaltStick chews, almond butter packets. You will learn what your stomach likes and dislikes when you’re on trail (you’ll either feel great or get cramps and feel like you need to use the bathroom….you’ll know). These are things that work for me as I struggle to eat and run at the same time and can’t process things like burritos or pizza or pb&js when I’m running. This is totally trial and error, but it is important!

Don’t compare your efforts to other peoples. This is hard and something I’m still working on. I follow and surround myself with other people who also trail run and perform a LOT faster and better than me. Sometimes that can be discouraging for me when really, it should be inspiring and something for me to strive towards! Everyone is a beginner at first and these people all started somewhere. What I’ve noticed is many amazing runners were long distance athletes growing up, this has been with them for YEARS. So just remember that, when you get out there, you are doing the best for YOU. You are out there for YOU. You are doing something that not many others can say they can/are willing to do. Give yourself the biggest pat on the back because you’re pushing your own limits and getting stronger mentally and physically by being out there on the trails.

Some other things I want to note is that running with others is way more fun and there are tons of running groups in the Phoenix area to link up with! Getting out there may feel intimidating but having others around to encourage and hold you accountable can be key. I am grateful to have a built in system with my boyfriend and our circle of friends that all run and the Aravaipa running group I am in (they hold group runs every Wednesday night that you can find in their Facebook group and on Meetup.com)!

Most importantly: get out there and have fun, challenge yourself and watch yourself grow! Don’t be afraid to fall, skin your knees or cry — running brings out so many emotions and it is amazing what you will learn about yourself along the way.

Top Trails in Regional Parks Near Phoenix You Don’t Want to Overlook!

Lake Pleasant Regional Park

Lake Pleasant is just that….so pleasant! With camping sites branching off the main road like a web before you hit the marina, you have plenty of options to set up camp and enjoy the starlight and calming sounds of the water from your tent. Even better? The trails that surround and overlook the lake itself. For a short hike (3.1 miles) with amazing views and under 500 feet of elevation gain, Yavapai Point is one that can’t be beat! It climbs to a lookout point where you can see lake, boats and all the rolling mountains in the back. You can even connect trails to add on if you’re feeling good and have more time.

2. Skyline Regional Park

If you’re anything like me, a loop trail is the preferred kind of trail to explore. You always see something new and that makes being outside even more enjoyable. Skyline Regional Park offers beautiful 360 views of rolling mountains and traditional desert-scape. The trail here you should give a go is Skyline and Quartz Mine Loop! With just under 1k in elevation gain in 4.5 miles, this hike is still leisurely although exposed, so make sure to bring plenty of water, a hat and sunscreen.

3. Spur Cross Ranch Conservation Area

I am a big fan of this conservation area. It is more remote, quaint and the views of the mountains here are stunning. You need to pay cash, so please remember to bring it with when you go explore! For a more challenging hike I highly recommend Elephant Mountain Trail — a 7 mile loop with roughly 1300 feet of elevation gain. When you reach the top of Elephant mountain you can see for miles, the wind a welcomed visitor after the climb. This trail is exposed and you will need water and fuel for the effort!

4. White Tanks Regional Park

This regional park is rugged, exposed and oh so beautiful. The White Tanks hold seasonal waterfalls and plenty of trails to choose from whether you want something easy or something that will really push you. A quick, beautiful trail to explore for a seasonal fall is aptly named: The Waterfall Trail. Not only may you find flowing water but also many petroglyphs with very minimal elevation gain. I consider that a win! Want to really challenge yourself? I recommend the 16.4 mile haul on the Goat Camp Trail. This trail rises nearly 3116 feet in elevation and some steep climbs — my favorite kind of trail! If you enjoy light scrambling and climbs, this is the long route for you.

5. Usery Mountain Regional Park

Usery, within the Goldfield mountains is a beautiful, jagged, raw-looking area which makes it very unique to what we see surrounding Phoenix. If you haven’t been out to this area yet, what are you waiting for?! For a lightly trafficked, gorgeous adventure, Meridian Trail offers jaw-dropping views and only 260 feet of elevation gain in 5.3 miles. This trail would be great for beginner hikes or trail runners while more advanced hikers/runners may want to tack on some other trails to this one.