Another adventure at the Lasse Viren 20K (12.4 miles)
My second time running this beautiful race in Santa Monica Mountains Sycamore Canyon. This year's event featured muddy trails and fallen trees on the trails. The weather was perfect and I was a bit faster this year! http://pineneedles.blogspot.com/2008/12/california-trifecta.html
Near the start
Race day registration
A fellow trail runner's mud caked leg
Post race snacks (oranges, prime rib wrap, cookie)
I picked up a pair of Zensah leg sleeves to use on my longer training runs. The sleeves are desogned to aid in recovery and keep the lower legs fresh. The material is breathable and moisture wicking. The compression sleeve encourages blood flow and muscle support. I wore them for the first time on Saturday's 11 miler and was pleased with how they felt.
Driving to my running start spot that morning the leg sleeves were on as was the bass laden reggae music. There are speakers in the leg well of my car. The bass and sounds of the reggae combined with the compression of the leg sleeves caused pulsing in my lower legs. Interesting, physical therapy reggae style:
Is it possible? For me, sometimes. A constant work in progress. The SGV Fall Team is into their taper in preparation for endurance events in Long Beach and San Francisco. It's been a good season and I;m looking forward to seeing these folks cross the finishline and accomplish what they set out to do months ago:
Third year in a row running this race. Lots of fun and an improvement in time (albiet small) from last year. Mt. Baldy Run To The Top..... a So Cal Classic.
A short downhill then about 4 miles up a fire road to the notch:
After the Notch it's singletrack (for the most part) up to the Backbone:
Onto the finish atop Mt. Baldy: Total 8 miles
After the finish a 4 miles run/hike to the lifts that take you to the parking lot.
Fire still plagues The Angeles National Forest North of Los Angeles. Two lives lost, 21 homes burned, many evacuated charred mountains and trails. Not good to say the least.
Here's a post for our Team in Training ATHLETES addressing the benefits of the ice bath.
The ice bath: A right of passage for endurance athletes. The ice bath sounds worse than it is and can help you SERIOUSLY recover from tough workouts. Fun in Summer.... Fun and gutsy in the Winter (especially if you live in North Dakota ). Seriously though - don't be a wimp. In my opinion ice baths help. Why not help your body recover?
Training that covers more than 12-14 miles I really like to take an ice bath to aid in my recovery and get me ready for my next training. Benefits of the ice bath:
1) Repair of micro tears in your muscles and tendons. Long miles of pounding on the dirt/roads can manifest micro damage to muscles and tendons. When you ice, blood rushes away from the iced area. Healing and repair occurs after you stop icing. Nutrient rich blood returns to the area after icing and aids in the healing process. This is not a scientific post, but I testify here that icing works! The ice bath is an all around lower body ice treatment!
2) You will feel reduced soreness the next day after taking an icebath after extended mileage. YOU be the judge. Try it and find out! I dare you... seriously.
3) Bragging rights. What other kind of nutty people do these crazy things? Ummm.. YOU do! You have already committed to running/walking crazy miles. Treat your body good and chill out! Great fundraising hook! "I'm icing to end cancers"
Endurance Elmer's Icebath Recipe: First off... everyone is different. Like the fuels you consume during training you must find what works best for you and what you like.
PREP: I like to wear my running shorts in the tub. I'll also wear my running top (free lwash). This fools me into thinking my butt won't get too cold. I'll also bring a beverage into the tub as well. Hot tea in Winter and cold recovery drink in the Summer. This helps to distract as does the phone or tunes. No hairdryers please!
THE TIME: Stay in the bath for 10 - 15 minutes. NO MORE than 15 minutes. You get no benefit from staying in longer!
TIPS - Pop in quick - don't think.... DO! It's like ripping off a band aid fast, but the opposite. You will acclimate Careful getting out. You may be a bit numb so take your time. Let someone know you are ice bathing so they don't call the police when you yelp upon entrance. It's good to let someone know your in there in case something goes haywire. It shouldn't, but you never know.
THE POUR:
Temperature: You are not icing down bodies and harvesting organs folks! Aim for water temps between 55 - 60 degrees.
(above - overdoing it with the ice. Not good)
Run the cold tap and add a bag or two of ice. Raid the freezer for ice cubes if you wish, but the point is we're not looking to see you on Discovery Channel as "The Discovery of Frozen Prehistoric Man/Woman"
THE SIT: I happen to like adding the ice first. Some like to add the ice after they sit. Whatever works for you, just do it! Some like to wear a top in the tub or place a towel between them and the tub to protect against the cold tile. That's fine, just make sure the top isn't Aunt Bessie's home knit sweater. She wouldn't like that. Have a seat! It's the toughest part of the whole thing. NO LONGER THAN 15 MINUTES!!!
THE STIR:
Your body temp will warm up the water close to your extremities. Make sure to stir up the legs a bit. Move them around and get that cold water to work for you.
A bit more - Don't have a tub? No problem.... run cold water in the shower on your lower extremities for 10 minutes. A garden hose works too. Many also like to hop in a cool/cold pool and do some relaxing movements. My point.... Something is better than nothing! If it's below the waist... make is cold like ice cream cake!
(above SGV Spring 05 Team - February Ice Bath in the Pacific after Pacific Shoreline Half Marathon)
Take the plunge!
(Get in there!!!)
Remember... the ice bath is your friend! It can reduce soreness, speed up your recovery and get you ready for your next training!
The Ice Bath -- "Word to your mutha..." GO TEAM!!!!
"May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds.”~ Edward Abbey
After three years of wanting to do the Mt. Disappointment Endurance Run I finally crossed the finish line this past Saturday. In years prior something always “came up”. In reality I wasn’t willing to put in the time training. I had lost some of my zest for training and running.
In November of 2008 I found myself in a self imposed rut.
In an instant I told myself that I was going to run a 50 mile endurance race and that I was going to raise funds for the Leukemia and Lymphoma Society. It was a very clear decision. In April I crossed the finish line of the Leona Divide 50 miler. They put a medal around my neck and I asked myself, “how did I just do that?”
My zest for running and training had returned and I set my eyes on the Mt. Disappointment 50 miler. There’s a 50K (31 miles) option, but I told myself I wanted to go for another 50 miler. The course at Mt. D would be tougher than Leona and I set forth on a plan to get in some good training in the heat and on the hills of the Mt. D course.
Sometimes (actually more often than not) obstacles fall onto ones path when they are training for an event. From 5Ks to 100 milers one is bound to have setbacks. This was the case with me as an ankle roll turned into a lingering injury that went to other parts of the lower leg. With that, I adjusted my sails and took my training into the pool and onto my bike. Knowing that the 50 mile course would be brutal I made the decision to switch to the 50K event. The 50K course would prove to be formidable too, but with less miles to cover. The decision was made with my overall training and desire to not destroy my body in mind. It turned out to be a good decision as you will later read.
8-8-09
Excited anticipation kept me up for most of the night before the race. With that, I lie in bed trying to relax. I think I got an hour of sleep in when I awoke two hours before I needed to be up. “Might as well eat” I thought. Tomato soup, tofu and toast.
4:30 AM – Got into my already packed car and made a quick trip to the store for a Red Bull. This Red Bull would taste mighty good before the steep climb up Mt. Wilson at mile 26. More on this later. I drove up Angeles Crest in the dark and made a right onto Mt. Wilson Road. At the end of the twisty road I was greeted by the race director. Gary Hilliard (an ultra running old timer and all around good guy) thanked me for coming and reminded me to drink a lot and stay hydrated. You could tell the guy was excited about the day that was about to unfold. I think it was pretty cool that the RD himself was there to greet runners so early in the morning.
5:15AM – 6:30AM – After parking I made my way to the Mt. Wilson Pavilion to pick up my bib and goodie bag. As often happens with a first name like mine, race officials mistook my name as a female name. “Is my shirt supposed to be pink,” I asked jokingly. With their apologies they made the correction. Apologies weren’t necessary. These volunteers work tirelessly to help the runners get through the day. The pre-race checklist was initiated. The time before the gun went off was spent using the facilities, nibbling, hydrating and saying hello to friends old and new.
About 15 minutes before the start the Race Director took the bullhorn and made announcements. It turns out a section of the course was changed due to a small landslide. This section included a brief climb, but was replaced with a 5 mile stretch of quad burning downhill along the Mt. Wilson Road.
(above- small slide at Mueller Tunnel)
6:30AM – Gary turned the start over to a group of military veterans running the race and we we're off!
(Race Director - Gary Hilliard "I'm talking, no one talks... I'm talking!)
The Start to Switzers – The first five miles of this years course was all downhill on the Mt. Wislon Road. Everyone at this point is in a good mood. I take in the sunrise and my surroundings. Down to my right in the canyon is West Fork Campground. Later in the day runners would be tested by the long three mile slog out of West fork and up the backside of Wilson to the finish. Running at this point seemed effortless and I chatted up a fellow runner. Lynn turns out is running her 5th ultra. I asked her why she got into running these things and she said that a few years ago she gave up drinking. This replaced her habit and made her happy. One thing I’ve found by stepping into the ultra arena is that the people who do these things tend to be down to earth and friendly. Lynn was good company, but she pulled off the road to use nature’s facilities. “see you on the trail!”
At the bottom of Mt. Wilson Road I came to the day’s first aid station. Not needing much aid I grabbed a few Pringles and topped off my fluids. Here I caught up with friends Jimmy and Kate Freeman. They were celebrating their 1 year wedding anniversary with a 50K run! Kate was using the Mt. D 50K as a training race for her first 100 miler (The Angeles Crest 100) next month.
(Above Jimmy, Kiley, Kate)
(Kate & Jimmy Crossing AC Hwy Near Red Box)
From the aid we hopped onto the dirt singletrack that led to Switzers. Jimmy was my coach my first season with Team in Training. Eventually we would coach the TEAM together before he decided to take a well deserved break. Just like old times as Jimmy offered humor and coaching as we made our way down to Switzers. “Don’t hurdle the obstacles and dodge them,” coached Jimmy. “Go through the rocks and roots and use them. You waste energy trying to avoid all that stuff.” With that he demonstrated what he was talking about and I would experiment with it all day. On the way down to Switzers a guy disappeared off the trail. He fell! Fortunately he was not hurt as at this point there wasn’t too much of a drop. This was a reminder to me to stay focused. Easy to do early in the race, a bit more difficult when you are hot and trail weary. It was on the way to Switzers that the familiar pain of my calf injury crept up. “Oh no,” I thought. “Is this going to end my day?” Fortunately it did not. The dull ache remained all day, but not enough to take me off the trail.
I arrived at Switzers Camp in good time. It was a beautiful morning! I looked at my watch and it was 8AM on the dot. My TNT team had just taken off on their own challenge miles away…. The Hills Are Alive 10K. I sent some cosmic mojo their way and hoped for some in return. Jimmy and Kate were ahead of me as I stopped up the trail to take my time ingesting a gel. From Switzers you climb up to Clear Creak Aid Station on the Angeles Crest Highway. This was the last I saw of Jimmy and Kate. They were running up that hill to Clear Creek. “How the hell do they do that,” I thought. My heart rate launches too high when I try for an extended running climb. More often than not I find myself power hiking the extended hills. At the finish hours later I picked Kate’s brain for hill running technique. “Just chip away at it,” she offered. “Mix in some running on the uphills and keep at it. You’ll improve” Clear Creek Aid Station to Josephine Saddle Aid
The volunteers at these aid stations are awesome. They’ll fill up your bottles and make sure you are ok. It was here that I first saw the girl in pink. She was ahead of me and she would teach me a lesson. She did not look like your typical runner. There were no long legs and chiseled abs. She wore all pink and her shorts looked like standard gym shorts, not really running attire. “I can’t let her be ahead of me.” I guess my ego was taking hold. More on the girl in pink later.
From Clear Creek Aid runners go up Josephine fire road.
All up to the next aid. Along this route I chatted up a few more runners who were using this race as prep for AC100. The girl in pink was still ahead of me somewhere on the trail.
Josephine Aid (mile13.4) – Red Box Aid (mile 21.2) –
The entire course is beautiful, but this happens to be my favorite section. From Josephine runners run a rolling singletrack behind Strawberry Peak.
(Above - Looking North along the trail behind Strawberry)
Strawberry is named so because from afar it resembles a Strawberry standing on its stem. Here, behind Strawberry one is treated to expansive views of the Big Tujunga to the north. Eventually the trail drops behind Strawberry Peak to Strawberry Meadows. Here you can take in the massive granite backside of Strawberry and the granite strewn meadow floor. Awesome! At Strawberry Meadows I’m still feeling pretty good. A Chinese runner sees me taking a Hammer Nutrition supplement pill and asks me what it is. I explain and he says that I should take Viagra. He claims it help during these things. I don’t know if he was joking or what. I’ll pass on the Viagra.
(Above-Backside of Strawberry from Strawberry Meadows)
From Strawberry Meadows runners climb around Strawberry and make their way to Lawlor Saddle. Here’ it’s hot! One of the tougher sections of the course this day. A feeling of isolation took hold of me. That was short lived as I started talking to another runner. He’s a race director up in the Bay area. Sounds like an interesting occupation. He says he makes a decent side salary from it, but the days before a race leave little time for sleep. There’s the girl in pink again! She’s gutting up the hill and I feel as if I can catch her. I catch her and start chatting. She tells me to pass her as she says she is fading in the heat. Still she plugs along and eventually finishes running a strong race. You can’t judge a book by its cover and you can’t lump a runner into a certain look. They come in all shapes and sizes. It’s what is on the inside that counts. This runner was tough and determined and she taught me something about humility. Another’s “better” time or performance should not be used to reflect our time or performance. Everyone out there is running their own race and fighting their own battles and doubts.
I reached Lawlor Saddle ready for some downhill. I plugged in behind a Western States finisher and we made our way back down to Red Box. The downhill felt great and I was still feeling good. After the downhill we intersect Angeles Crest and The Red Box Aid Station (21.2). Whoops, hoops and hollers fill the air as runners pull in to replenish and rejuvenate.
(Approaching Angeles Crest from the Strawberry Trail)
(Crossing AC Hwy at the Red Box Aid Station)
It’s here at Red Box that runners can leave a drop bag. A drop bag is one’s own cache of goodies. Gels, pain sprays, eats, and drinks. Mine was simple on Saturday. Some gels, some bars, some pain rub, body glide and a mini cooler with ice cold Coconut Water and Red Bull. I’m now a fan of the coconut water. It’s natures very own endurance drink! At this aid I nibbled more Pringles, drank some coke (really good), ate a pb and j square, and devoured watermelon. I refilled my fluids and stuffed a Red Bull in my waist pack for later. Upon leaving I dunked my hat in a bucket of ice water. That felt good…. Back on the trail!
Red Box Aid to West fork Aid (mile 26.2)
Dunking my hat in that ice cold water was a mistake. The water washed trail grime and sunblock straight into my eyes. The contact lenses did not like that. I spent the remainder of the race with cloudy vision. More on this later and how I used it to my advantage.
The trail from Red Box to West Fork is fire road. I would say 70% of it is exposed with the remainder shaded. It’s also mostly downhill and I was able to put in some good spurts of solid running.
I burp up some half digested watermelon in my mouth. I did this at Leonna Divide 50…. Must be a good omen. All the while on the road to West fork Mt. Wilson looms to the south…. taunting the runners with the tough climb that will take them to the finish.
West Fork Aid to finish –
I pull into West Fork still feeling pretty good. This is at mile 26.2, the marathon distance. I’m happy with my time and effort considering the up and down nature of the course. My legs are beat, but I know that it’s not too much further to the finish. West Fork is shaded and cool. Here the 50Kers make the climb to the finish, while the 50 milers branch off into oblivion. …. A dusty brutal 20 mile loop, much on exposed trail. At West Fork I pull out my Redbull and grab a cup of ice in an attempt to give me a jolt up the trail. I don’t stay here too long as I want to get this thing done. The shade is inviting though.
From West Fork runners take the Gabrieleno Trail until it intersects the Kenyon DeVore Trail. The Gabrieleno section allows for some running, however the KD trail does not. Once runners get to the KD trail it’s a long 3 mile climb to the finish.
(Above- Gabrieleno Trail intersects KD Trail)
I turned my limited vision to my advantage. My distance vision was blurred. I was kind of forced into a smaller world a few feet around me. With this I just focused on my immediate environment not concerned with what was to come. It was all about the present step and not the numerous switchbacks. That focus really helped me with the climb. Along the climb I kept a steady pace and was able to pass a few other runners who stopped to take a rest. Eventually the Mount Wilson towers came into view and I was treated to some flats and I was able to get a little more running in despite the limited vision. Probably not the wisest thing. I glanced back on the trail and another runner was trying to catch me. “Not happening” I thought. “Nobody is passing me in this last section.” Nearing the finish I hear a familiar voice yell out “There’s Kiley!” It was Van Garner. Van and Virginia, TNT Teammates and fellow soldiers in the war on cancer, made the trip up the Crest to see me finish. With a final spurt I cross the finish line in seven hours and eighteen minutes.
(Above - Virginia, Kiley, Van)
Time, I guess, doesn’t need to be the end all with these things. What’s important is the journey. The training that I do helps me to be more disciplined. The training takes me to new trails and the outdoors. The training helps connect me with the teammates I coach with TNT. The training and the running of these races enables me to meet new people and from them I often learn or they give me something to think about. Like the girl in pink, Lynn or the many other runners and volunteers who came out to spend the day in the San Gabriels. Simply, it's just a lot of fun! The Mt. Disappointment runs were great! Not a disappointment ;)
Well, here it is about 15 hours till the gun goes off. Today, I'm just taking it easy, sipping on water, nibbling food and getting by gear in order.
What I'll carry on me: 4 gels, 5 individual bags of Endura electrolyte drink, mini-blister kit, 1st aid, a power bar, Hammer Nutrition supplement pills, salt stick pills, a few ginger chews (for upset stomach), a few tylenol. Two hand held water bottles (one H2O/One Endura) All of this fits nicely in a small waist pack and in the pockets of my shorts and hydration hand helds. I'm probably a bit over stocked, but I'd rather have what I want/need than to be out in the sun without it.
What will be in my drop box at mile 21ish: A well wrapped fabric cooler holding two coconut waters and gel. Nothing is tougher to get down for me than warm gu on a hot day so that will be put in the ice as well. I'll also have a few more packets of drink mix, gels and enery bars. I may be hurting at mile 21 so I have some pain rubs in there as well.
AID STAIONS at Miles ,5.7, 10.8, 13.4 (water only), 21.2, 26.2
Tonight: Pack up the car
The plan is to get up and 3:30AM start re-hdrating from sleep (if I get any) and nibbling. I'm hoping to take care of business at this time and empty oput my system so some coffee may be in order.
4:30AM-on the road up Angeles Crest.
5:15AM - Arrive at Mt. Wilson (starting area) - Pick up bib and goodie bag. Apply body glide and sunscreen. Use restroom, nibble and sip. Blister Shield powder in socks. Attach race #164. Double check carry with supplies and drop box supplies. Put drop box supplies in appropriate race director car to be transported to mile 21. Continue nibbling and sipping and use of facilities. Get off my feet!
6:20AMish - Race Director Instructions / National Anthem.
6:30AM- BANG! The gun goes off! 31.5 miles until the finish!
Today I finally feel the exitement that has oddly been missing throughout this training period. It's a good excitement. Ready to go out and give it my best...run from aid station to aid station and be smart!
Last weekend proved to be a successful weekend of training. I was able to get out and get in a twelve miler pain free. Not wanting to push it I hopped in the pool on Sunday for some aqua-jogging. The past week has consisted of some runs to stay loose and rest. Hopefully I'm good to go for Saturday. Today, get my gear ready and one last run.
Went running (if you call the treadmill running) for the first time in awhile tonight. Went 35 minutes to see how the old calf felt and I had no issues. Tomorrow more of the same w/ some added aqua jogging. Perhaps I'll hit the trails for an easy 4 miler. Play it by ear.
If all goes well I'll be good for the 50K in a week and a half.
As you probably know I've been supplementing my preparation for Mt. D with pool running and biking. I think I need a new bike seat. Those need to be replaced with age I guess... my butt is sore. This past Saturday I spent 8 hours training between bike and pool running. Although not as taxing as running long it was good to be out in the hot weather for an extended period of time.
My posts lately feel dry and boring to me lately. Dog Days of Summer perhaps.
I'm pretty sure the 50 Miler is not in my best intrest. Yeah, maybe.... I could limp it out, but I'm not willing to thrash my body for the distance.
Unless I experience a magic act of recovery I'll go for the 50K.
The lower leg injuries and missed training are making me think this is the best decision for my overall love for the adventure. I've wanted to do this race for two years.
Since I've been in the water so much lately here's one of my favorite country singers singing about water. .. The Kern River. I recall reading that many folks raft this river, swim this river.... and never come out.....
Some time ago on a summer camping trip a pal of mine came outta this river without a pair of drawers.... that's about as tough as I've seen it.
Windows open, a dog barking a few homes away, Friday night, an ice pack on the calf and The Man in Black. Johnny Cash is a person I admire. His music to me is great; soulful and genuine. There's no BS when Cash sings. He sings what he means. More than his music, I admire his story... from humble beginnings to success, downturns then rebounds. That guy lived a full life and great music that he left as his legacy.
I'm giving it my best shot to get in my training yet this weekend I again pulled up lame. I figured I'd run into my Team in Training practice to get in some extra mileage and then run with the Team. The plan was for 18 miles on Saturday and a tough 20 on the Mt. D course on Sunday.
I ran a grand total of three miles for the weekend. Somehow I managed to tweak my calf muscle to the point where running was painful. More aquajogging and questions in my mind as to whether I can complete 50 miles in less than a month. I think I can get physically well to attempt this, but will I be trained sufficiently. I've only done one ultra, but I suspect you can't fake your way to a finish of this distance.
Last weeks training included aquajogging mixed in with some running. I haven't had an ankle sprain this bad in a few years, but by Thursday of last week I was able to get back to the trails for an evening run. This week I look to resume my regular training to get ready for Mt. D. Sunday I revisited the Kenyon DeVore training loop of the Mt. D course, but this time I started a bit higher atop Mt. Wilson instead of at Red Box like I did a few weeks ago. Despite the considerably warmer temps I felt better on my run than I had a few weeks ago. Here's the run down: I started atop at the Mt. Wilson Parking Lot amid blue skies and temps in the low eighties. Before the scramble would end temperatures would reach the high 80s to low 90s. I made my way down Mt. Wilson Road ... destination Markham Saddle: A sign at Markham Saddle read, "Trail Closed". Apparently there was a slide along the trail. I decided to check it out and proceed anyways: From Markham Saddle I made my way to Mueller Tunnel and eventually another saddle. Mueller Tunnel was blasted through the side of Mt. Wilson to bypass the precarious "Old Cliff Trail". In the picture below you can see the Old Cliff Trail and the metal posts that once held the railings: Pictures of the slide at western opening of Mueller Tunnel. I wonder if this will be cleared in time for the race: From the saddle beyond Mueller I followed the race course heading up the trail to a saddle separating San Gabriel Peak and Mt Disappointment. Here I took the trail about 1/4 mile to Mt. D and Mt. D Road. The dirt turns to an abandoned asphalt road and the course dictates I locate a side trail that drops down the north side of the mountain back to the Mt. Wilson Road and down Red Box: Antennae atop Mt. D Deserted Road atop Mt. D Trailhead Dropping Down to main Mt. Wilson Road: The trail from atop Mt. D. is steep, not that well maintained and has numerous switchbacks. I re aggravated my ankle om the downhill and questioned whether the days run was the smart thing to do. At Redbox, I assessed the situation and decided I would press on paying extra care to my footing. From Red Box I made my way down to Westfork Campground via Red Box Fire Road. Not a heck of alot of shade along the trail. Also saw notable wildlife in the form of a deer. Other than the deer I encountered hundreds of lizards. Couldn't grab my camera in time for a deer photo. On the trail above Westfork there's a overflow pipe for a water tank. The water is cold a drinkable. This made for a nice shady pit stop to soak my head, refill my bottles and refuel:
From the pipe it's about a 4 mile trudge up the Kenyon DeVore Trail back to Mt Wilson
A little over 15 miles for the day.
Happiness is found along the way, not at the end of the road.
I made my way down Mt. Wilson Road ... destination Markham Saddle: 
A sign at Markham Saddle read, "Trail Closed". Apparently there was a slide along the trail. I decided to check it out and proceed anyways: From Markham Saddle I made my way to Mueller Tunnel and eventually another saddle. Mueller Tunnel was blasted through the side of Mt. Wilson to bypass the precarious "Old Cliff Trail". 
In the picture below you can see the Old Cliff Trail and the metal posts that once held the railings: 
Pictures of the slide at western opening of Mueller Tunnel. I wonder if this will be cleared in time for the race: 
From the saddle beyond Mueller I followed the race course heading up the trail to a saddle separating San Gabriel Peak and Mt Disappointment. Here I took the trail about 1/4 mile to Mt. D and Mt. D Road. The dirt turns to an abandoned asphalt road and the course dictates I locate a side trail that drops down the north side of the mountain back to the Mt. Wilson Road and down Red Box: Antennae atop Mt. D 
Deserted Road atop Mt. D 
Trailhead Dropping Down to main Mt. Wilson Road: 
The trail from atop Mt. D. is steep, not that well maintained and has numerous switchbacks. I re aggravated my ankle om the downhill and questioned whether the days run was the smart thing to do. At Redbox, I assessed the situation and decided I would press on paying extra care to my footing. From Red Box I made my way down to Westfork Campground via Red Box Fire Road. Not a heck of alot of shade along the trail. Also saw notable wildlife in the form of a deer. Other than the deer I encountered hundreds of lizards. Couldn't grab my camera in time for a deer photo. 
On the trail above Westfork there's a overflow pipe for a water tank. The water is cold a drinkable. This made for a nice shady pit stop to soak my head, refill my bottles and refuel:
