How to Train Your Dog to Run

Dogs are a gift to humankind. They offer a unique companionship. My dogs fill my days with little joys from following my shadow around the house, to jumping for joy every time I come home, to the enthusiastic nonstop good morning kisses. It is what I look forward to each morning lately. If you're a runner or an outdoor enthusiast, your dog can be an amazing companion who will want to go however far you go, however long you go, and whatever time of day you go -- most of the time. Being a responsible pet parent is being prepared so they can enjoy these moments with you. 

Learning about Jane Goodall in grade school, I was always intrigued by animal behavior and animal psychology. The beautiful thing about many animal species is they innately will strive for love, protection, and survival within their communities. Dogs, just like humans, are designed to be innately active, some more capable than others. It's our responsibly to prepare them so they can be a healthy fitness partner. Below is an article I wrote for a company asking me how I trained my pups and I share with you in hopes to inspire you to be patient with your companion as you train your pup with love, consistency, and structure. 

1. What are the benefits of running with your dog?

Seeing their energy and joy is absolutely contagious. A calm walk watching them playfully wag their tails and watch their surroundings can sooth your soul. It can also be an excited run in circles chasing after the birds or their own tail that simply makes your soul smile. These joys give you the energy and gratitude to go the distance, faster, or sometimes just get out the door. Running alone is hard for many, especially if we have to do it for long periods of time. A dog's endearing eyes excited reminds you that it's important to "play." We often forget the importance of play as we grow older. Dogs give us the space to remind us of this important principle: there is great joy in simple things. Go run, walk, play.

2. What are the best breeds for running?

Different breeds have different abilities and limitations on how far or fast they can run. Most breeds will want to run with you: how far and long will depend on their physiology and how well you train them. For example, short snouts can limit a dog on how well they can cool themselves. Dogs do not have sweat glands like humans and are limited to cooling off from their paw pads and panting. Therefore, shorter snouts makes it more of a challenge for dogs to run long distance. Size, shape, length of legs, length of snout, weight, and density of fur coat all influence the type of runner your dog can be. Dogs cooling mechanisms are key to understand when it comes to running so keep these factors in mind when training your dog to run. This isn't a complete list but here are some of the best breeds to keep in mind when choosing a running partner. 

According to Outside Magazine:

Rhodesian Ridgeback

Weimaraner

My three boys: Max, Bruno, Buster

Border Collie

Australian Shepard

German Shepard

Dalmation 

Alaskan Malamute

Vizsla

Airedale Terrier

Jack Russel Terrier

Poodle

Belgian Shepard

English Setter

Siberian Huskey

German Pointer

Brittany Spaniel

Boxer

Labrador Retriever

Australian Cattle Dog

American Staffordshire Terrier

3. What is the safe age for dogs to start running? 

Two factors need to be kept in mind: 1) size of breed and 2) age. We need to be more careful with younger and older dogs as they are either still developing into their adult physiology or are slower to heal/regenerate cells as they age. Smaller breeds tend to live longer; therefore, their rate of physiological maturity is slower than larger breeds. By keeping these two factors in mind, follow the key rule: don't do too much, too soon, too fast. Sound familiar? What applies to humans applies to dogs. Allow puppies to be puppies, especially during those first six months, don't do anything extreme. Focus more on dog commands (such as heel, sit, stay) rather than distance or speed. Commands and skills are important to incorporate into your dog training as it can save your dog's life on a run. The more you work on these commands and allow your dog to practice, the better they will become. 

Echo Mountain

For example, I adopted Max when he was six weeks old with the full intention he would be my running partner. Beginning at 2-3 months we would take casual 1-2 mile walks very early in the morning at the beach to avoid distractions. Puppies just like kids are VERY easily distracted so when training them aim to eliminate as many distractions as possible. We would practice commands on and off the leash and then I would allow him to splash around in the waves. By six months old, we started running 2-3 miles together only a couple times a week still focusing fully on the commands of him obeying on and off leash. From 6-12 months, I gradually extended the runs to 4-5 miles and started picking up the pace always listening to what his threshold was. After one year of training focusing primarily on commands and building mileage very gradually, you can build more and run more often always listening to how your dog responds. At his peak shape, Max was able to run 20-22mi trail runs at my pace and 7-8mi tempo runs at 6:00 min/mi pace. Anyone that has run with Max and I can attest how obedient he is when it comes to running out there. We usually opt for remote trails where there is less pedestrian traffic. He prefers cooler weather like his dog mom. 

Keep in mind that how well trained your dog becomes is very fluid. If you don't maintain it then they lose it and you shouldn't aim to have your dog aiming to kill mileage all year. Their bodies require rest and periodization too. Be patient with your dog and give yourself a year of gradual mileage build up. 

Sunrise at 10,064'

4. How far can dogs safely go? 

Just like humans, there is no magic number and every dog breed is different. With most dog breeds, you want to be mindful and not be selfish to push them too long. They will run till the end of earth for you, but you don't want to burn them out. I've taken Max on +20 milers on the trails during cool weather when he's very well trained, but we aren't doing this every weekend. It would be once every couple months. Labs tend to be prone to joint problems and hip dysplasia as they get older, especially due to being overweight. Therefore, I keep this in mind by giving him dog glucosamine supplements, aim to keep him at a lean body weight (be mindful of dog weight for healthy joints), and don't do the really long runs too often. When he's moderately trained, he can handle a 10-12 miler in the trails at my pace a couple times per week. I normally would not exceed 30-40 miles/week with Max, but then again I am a low mileage runner as well. I will admit he does fall a little out of shape when I train for an Ironman because I am running much less. It's always harder to train a dog (or even a human for that matter) to go faster than go longer. Treat your dog like a human. Listen to what their body is telling you. If they are starting to lag behind on the runs then back off the pace or cut the distance short. The human will need to be more patient than the dog when it comes to building mileage safely. 

5. How do you train your dog to drink/eat on the run?

Experiment with what works for your pup. Just like humans, you will need to train your dog to learn to drink from your hydration pack/bottle and eat while on the run. This is more important for long runs and not as necessary for shorter runs. If it's hot, carry more hydration for your dog and slow down the pace substantially. Dogs have a different cooling mechanism than humans do. As humans, we have a higher surface area of sweat glands that cool us off when sweat evaporates. Dogs do not have that luxury. Chill the pace or instead go for a swim with your pooch on very hot days.

Introduce drinking from your hydration bottle/pack very early in your walks or runs training the dog you will not go further until they take a drink. Certain dog breeds can be stubborn, but again training a dog takes a huge amount of patience since they will not get it the first try. Always praise your dog when they listen. A treat is nice, but don't get in the habit of allowing your dog to associate that every good deed will yield a treat. Train your dog to seek for your praise saying: good boy or good girl and massaging them behind the ears goes a very long way. 

There are certain foods that are safe for dogs so learn to carry dog safe foods and enough electrolytes for your dog and yourself for the long runs. Labs have voracious appetites so my Max will eat anything. I give him a snack every hour when we are running for two hours or longer on the trails. I give him a sip of hydration about every mile depending on the outside temperature. Here are some food items that are unsafe for dogs.

6. How does temperature affect a dog's run? 

Mt. Islip Summit

For heat: Dogs cooling mechanisms are different and less efficient than humans. They cool off only from their panting and paw pads so they will warm up quicker than you. Give them extra hydration, monitor they aren’t overheating, and slow the pace. 

For rain: they love it! Most at least. Dogs are like little kids at heart and they will play with you out there for hours. 

For cold/snow: Some breeds definitely can tolerate colder temps and are made for it. The colder it is, the longer and better they can run such as huskies. My lab absolutely loves it! My boxer is more cautious and not a huge fan of cooler temps so he wears dog shoes as his paw pads are more sensitive to cold. 

 7. Who should dictate the pace – the human or the dog? 

Mt. Baldy Summit

The human commands the direction of the run. The dog should influence the pace. This goes back to listening to what your dog can tolerate and what he/she is trained for. Dogs can be trained to go amazing distances or speeds, but the training must be gradual so they don’t get hurt. They will want to please you so they will go as long as you go, so make sure they are safely trained for it. I usually end up taking my dogs out on my long recovery runs so it is a run that is more for them than me. The human should always dictate the pace within the parameters and capabilities of their pup.  

The human is the alpha so the human needs to command the pace and direction of the run. If the dog learns that it can do whatever it wants and you follow him/her, it can lead to an unsafe situation for the dog. On leash, your dog needs to learn that it should not pull or tug on you rather run with you. When off leash, your dog needs to learn that there still is an invisible leash and should always stay within a certain distance of you as you run along together. 

8. What other issues are you likely to encounter when running with a dog? 

Dogs can have an off day. Learn to read their signs. If they just aren’t their energetic selves then call it early and shorten the run. If you’re running in populated areas, train your dog to listen to your commands because sometimes you might run into some humans who just don’t like to be close to dogs. Respect others' personal space unless invited.

Socialize your dog as early and often as possible. Take them to dog beaches and dog parks so they learn how to behave around a pack of other dogs and humans. Train them to travel with you. Train them to behave in different settings. So that when you take them on a run, they will just flow with you as if you both were one. I adore my dogs and am so grateful I can share the outdoors with them till their last breath.

 Your lovable, cuddly popcorn-smelling buddy will be an amazing running partner and every minute will be golden out there, human and dog together. 

Buster from 13 lbs at 8 weeks

To 65 lbs at 24 weeks

Bruno's 10th Birthday

Happy training!

Boston Marathon & Race Tips

Reflecting on my past years at Boston, I am grateful to have returned each year. Here I share my times for my last nine Boston Marathons and 2016 Boston Recap with race tips that are specific to Boston. Many can translate to any race distance or marathon. Thank you for reading!

2016 BOSTON RACE

It's usually our best performances that leave us glowing for days. However, it's our most challenging or defeating days that can leave us questioning ourselves: what went wrong? After I completed my 7th Boston Marathon, I felt defeated, deflated, and disappointed. It left me emotional wondering why. After reflection, I realized there are sometimes other important things to learn from any experience. In 2016, my heart was missing my family and thinking of Ecuador. 

Race Morning:

My body rose as clockwork before the alarm. I cracked open one eye to see all my hotel roommates already dressed and making final pre-race meal prep. Race morning had arrived. My insides turned to think it came too fast. After the LA Marathon, I took a six week break from racing and focused on losing weight I had recently gained due to stresses in February. I had arrived to the LA Marathon start line with an excess of 7lbs I had gained in the previous three weeks due to emotional eating. I was battling a recent car accident, my last living grandparent fell ill, my past was giving rise to some drama, and I was dealing with a court battle against an officer who used 'excessive force' while stopping me during a run with my boxer, Bruno. I resorted to unhealthy eating habits for comfort. After LAM, I knew I needed to stop the downward spiral I was falling into, so I cleaned up my eating lifestyle and refocused on trying to find positives. Fortunately, with some very strong focus, I lost the 7lbs I had gained and an additional 5lbs for a net weight loss of 13lbs spread over a span of two months before Boston race day. I felt stronger, livelier, and overall happier with a renewed sense of energy. Boston race day rolled around and I was determined that I wanted to achieve certain goals for Boston. 

We gathered in the lobby with our gear bags and internal race adrenaline ready to toe the start line. We all were informed how it would warm up on race day upwards to a 25 degree difference, but when we stepped outside into the 44 degree crisp morning, we all remained hopeful: the temp high couldn't be that bad. 

Gathering at Boston Commons, we stepped onto the shuttle buses that transport +30,000 runners to the start line in Hopkinton and the nervous chatter began. Normally, I insert my earbuds, play my pre-race music, and get into the zone. But this time, I knew I was off. I ate my first half of breakfast which included home-baked bars made by my friend, Laura, and a protein bar. I immediately fell asleep on the one-hour shuttle ride to the start. My mind was tired and when we arrived, I knew my mind was distracted enough to fall asleep. I knew it. I missed my sister who I had recently gotten in a little tiff after Easter, but we did make up just before the race. She is my strongest cheerleader and I felt her void. I was worried about my dad who was visiting Ecuador. I was worried about family and community in Ecuador that had experienced a 7.8 magnitude earthquake where the death toll was rising. How could I concentrate? I didn't mention anything to my friends because I didn't want to distract anyone else's race day. 

My mental game is my strongest asset come race day and thinking I was off was bad news. I tried to focus. I tried to think about how I was going to execute, but I couldn't. Part of me just wished I didn't have to run. This thought rarely happens to me on race day. The congestion at the start line drained my phone and made it die early. I couldn't text or call my sister, my dad, or anyone when I normally do right before the start. I felt like a lost soul. Weird in a field of over 30,000, but I did. 

Wave 2 went off at 10:30am and I settled into my corral. Once I crossed the start line: game time. I eased into my planned race pace and caught myself still checking my phone trying to revive it to reach my family one last time. Bad idea. My pace for the first 10K dropped below my planned strategy and then at that point I just told myself oh well let's just hold on. Bad idea again. In many instances, it is a bad idea to bank time. I knew I was going to pay for it later and I did. The warm temps and baking sun heated my body and by mile 8, I felt the dead legs coming. Why so early? Because I wasn't focused? Every aid station, I drank electrolytes, I drank water and tossed a third cup over my head. I looked around and thought: I wish I was standing on the sidelines cheering for everyone else. Why couldn't I just get my game face on? Because I wasn't looking inside my mind. I was mentally wandering elsewhere. By mile 13, I was desperately holding on. Runners were walking the aid stations due to heat so early and I wanted to walk along with them so bad. But I knew if I did that was it. I would significantly slow my overall pace and could easily just say oh let's just run the rest for fun. I knew I would kick myself for doing that later because that's not me. I wanted to keep digging. This is why I came to Boston. I came to see what I can do whether I was well prepared or not, I know we can always try. I felt the tears welt in my eyes at Mile 13: How could I let myself down? Wrong thoughts, but they came. The energy of the crowds was the only thing that kept me going. Their cheers for absolute strangers is so uplifting and my favorite part of the Boston course: Wellesley College. The energy and excitement of the college girls are an absolute hoot and I love them! My tears covered a smile as I watched them cheer us on and hand out kisses. Once I passed Wellesley, I was back in my head. Not a good thing at this point. 

Mile 16: the Newton hills began. I pushed but I had no oomph. Tears came again. Why was I so emotional today? Every 5K when we passed a timing mat, I slowed more and more, despite trying. Every mile, I was slowing. Goal A slipped. Goal B slipped. Mile 19: Goal C slipped. I felt defeated. I felt heavy. Not my body but my heart like I couldn't push my mind like I normally would. Then I heard it: NADIA!!!!!!!! I looked to my left through my slow shuffle up Heartbreak Hill and there was Linda. She had flown red eye the night before to come cheer on her sister and she cheered emphatically for me when she saw me. I cried so much inside. She reminded me of my sister, Angela. How I missed her so much. I cry now as I write this because I love my sister so much and felt so angry at myself for allowing something silly to cause some hurt feelings. Linda screamed at the top of her lungs and practically jumped over the barricade fence: GO NADIA GOOOOO!!! I saw my sister in her and it was all I needed. I smiled, tucked my head, and pushed up Heartbreak Hill. I may or may not have gone any faster, but the little fire inside was lit up again all because of Linda-- she reminded me of my sister. I can't give up. I can't give in. I needed to keep trying. My legs screamed in fatigue and throbbing pain because I had started too fast. The damage was done and now I needed to do what I could to shuffle forward. Finally, the final 5K. If I continued as I was, Goal C was taunting me by seconds! I pushed. I huffed.

No more tears, only determination to get one foot in front of the other as quickly as I could. I was cutting it so close. The Boston crowds were mesmerizing as usual cheering emphatically for everyone. Boston Strong adorned large over a street overpass in the final mile. I was going to keep trying. Another slight incline right before we turned on Boylston. I felt like I was dead sprinting. Seconds. Seconds away. I opened my stride as much as I could through the burn, through the heart warming finish line. If you've ran down Bolyston, you know it is a mesmerizing energy. Mile 26, my watch clocked 3:35. I missed all my goals then I crossed the finish line. I gave everything I had and fell short 43 seconds. After a few steps, I saw Tim. "How'd it go, Nadia?" I immediately sobbed; I couldn't do it today. I didn't have it in me. He shared, "I know. I fell short today too. Next time. You know what you have to do." Next time was true. 

* * *

BOSTON RACE TIPS

RACE EXECUTION

Race day performance comes down to two primary factors: 1) how well you have trained and 2) how well you strategize your race execution. The two go hand in hand. For any given race, any distance, any terrain: If you lack training, then you will need to rely more on your race execution. If you're well trained, you still aren't ensured the 'perfect' race performance because something may go wrong in race execution. Race execution takes practice -- consistently following a strategic training plan that is tailored for you AND mentally preparing race execution race day are both key. Here's how I do it: 

• Embrace the process. Fitting in the training is difficult with life's responsibilities but if you really want to reach your goal, remind yourself every single time: drop the excuses and show up for yourself. You have to do it.
• Embrace the suck. It's supposed to be hard or else everyone would do it.
• In other words: get comfortable being uncomfortable.
• Biggest key: practice your hardest training sessions while visualizing your race day over and over. Once you have done it several times, do it again.
• Training in groups is great. Relying on pacers is awesome. However, you need to train solo as well to develop the mental strength to dig yourself out when it gets hard out there. 

Every distance from the 100m, mile, marathon to ultra require its own strategic training plan, strategy, and execution in order to be done to its fullest potential. A professional sprinter can train an equal amount of volume/time as an ultra athlete; the main difference is the training plan and the race execution. I practice racing several distances -- learning to push myself on my own is mental training that strengthens the ability for race execution. Group or personal pacers during a race are an asset and advantage; however, to develop a strong race execution, a competitor needs to develop that strength during training on their own as well. Believing in yourself and practicing that belief DAILY is a skill not only in sports, but also in academics, professional life, and relationships. Winning isn't everything, but aiming to try your best fundamentally gives you the most personal growth. Practice race execution in training. Allow yourself to visualize yourself succeeding. Also allow yourself to recognize that there is a possibility of failing and learning to be resilient. Resiliency keeps you going in the long run.

WEATHER

The Boston Marathon in April on the east coast can throw anything at you weather wise so be ready and train in anything: heat, cold, headwinds, tailwinds, and/or rain. After nine Bostons, I've experienced all of the above. In your training, if the weather calls for far from optimal conditions, get out there. Boston will throw anything at you. On race day, toughen up and adjust your pace if it's warm or your body will slow down dramatically in the 2nd half. 2012 Boston had peak record heat temps. 2018 Boston had peak record cold/wind/rain temps. Prepare for anything. 

TRAVEL

Several articles have shared that the number of days you arrive before race day should equal the number of time zones you cross. This isn't feasible for most so practice traveling across time zones to a race before Boston so you can learn how your internal body clock adjusts. Everyone is different. Some may need more time; others may need less and also depends physiologically with age. If you are unable to practice with race day travel before Boston, then practice in training. Do some of your hardest long runs on 2-3hrs of sleep or after 3-4 consecutive days of very little sleep. Compounding fatigue is real. Your body will learn how to push hard when it is sleep deprived. Despite what some may say their bodies have adjusted to, our bodies NEED sleep as a regular routine. It is completely normal to not sleep the night before the race so don't stress about it: adrenaline will have you amped on race day regardless. It's the entire taper week prior that you should be training less therefore banking in on sleep. 

COURSE 

The Boston course relative to other major marathons offers such a unique challenge to a competitive group of runners. A little taste of everything: a deceiving net downhill course, downhill first half that can potentially crush the quads, and a series of short and longer hills beginning from mile 17 to 26. When you are racing a road race, you feel every single incline. 

The biggest tip for a marathon: learn to hold back the first half. THIS is especially important for Boston because you need your quads to smash the hills in the 2nd half. Smash your quads by going too fast in the first half (by eccentric contractions that occur in downhill running) and you will be fighting to hold on for dear life in the 2nd half.

Collective research has shown that elite and age groupers alike have ran their fastest personal performances at Boston by running a 1-2 min positive split. What does this mean? If you are in 3:28 (+/-2min) marathon shape on a flat course then your possible time goal is 3:30 at Boston. Run the first half at 1:44 and second half at 1:46-- which translates into holding back just the right amount and then turn on the fire for the second half. If you have a larger positive split, research states: you most likely started too fast for your race day potential. If you have a negative split at Boston (depending how large), it either meant you held back too much in the first half OR you were a beast hungry up Newton and Heartbreak to run faster and stronger over hills. in the second half. My fastest Boston marathon finish times are also aligned with this 1-2 min positive split theory at Boston. Please note: these numbers are the same on all marathon courses. It's unique to Boston. A coach can help strategize your race day potential with numbers. 

Boston is truly special and worth experiencing. If it is your goal to Boston Qualify, go for it. Get hungry for it. Visualize it daily. Don't say someday. Say today I will start taking small steps towards my goal. It's the small steps we take day after day that get us closer to our big goals. Have high expectations for yourself. I hope to continue to earn the privilege to return to Boston every year or at least I will keep trying. Running provides that gift and we all have the beautiful potential to find the better versions of ourselves every single day. If you need a training plan to reach your next marathon PR or BQ, email me your three goals and we can get started. 

2016 Boston Memories with Great Friends

San Gorgonio Summit 11,503'

We get one special life on this world. Every morning or night, I take a moment to ask myself: how did I make today amazing, what am I grateful for, or how will I make tomorrow great? I found my fire early in life, but just like with any fire, you have to continuously feed it fuel for it to remain ignited. The more you feed it, the more it will flame. Taking these moments of reflection, meditation, and mindfulness are very important for everyone. It allows us to have direction, look back on how far we've come, and also to be present to appreciate what is around us. If we allow ourselves at any stage of our life to focus too much on the future, past, or present, the others will suffer. Therefore, we should give ourselves that space to work on ourselves to be balanced within our mind and spirit. We never know when our time will end in this lifetime either decades from now or tomorrow, living purposefully takes conscious effort -- and this does not take a great deal of money. It takes time in creating the mental space within ourselves and making the decision: yes, I will live today focused, grateful, and purposeful. 

Almost losing my life on an ice cliff, almost losing my sister's life whitewater rafting, almost losing my father's life to cancer, and losing all my grandparents to chronic health problems have given me personal perspective that I will not and cannot take a day for granted. The road to achieve our goals and personal definition of success can be a lonely road. Find what ignites your fire and keep that flame up because in the end when we are in our last months of life, we never say: I wish I would have worked more, had that luxury car, bigger house, etc. We say: I wish I had more time. You have the power of now. 

****

Timeline: 

Vivian Creek Trailhead 
10:40am start - 6000’

11:40am Mile 3 (1:00) - 7900’

1:40pm Mile 8 (3:00) - 10,800’

2:07pm Summit (3:27 up) - 11,503’

30min lunch

2:37pm leave

5:40pm finish (2:43 down)

Weather: 

start 51F

summit 25F windchill // 10-15mph winds (mild)

finish 55F

Caloric Intake: 

200 Vital4U, electrolytes, eggs - wake up

400 PB sandwich - 2hrs before start

200 almond butter packet

100 Stryve biltong stick

300 pita chips, pineapple

200 stryve stick, Vital4U - Mile 8

500 avocado sandwich, Matcha almonds - Mile 8.5 Summit

300 almonds - Mile 11

400 snack peas - Mile 19 finish

700 ceviche and brown rice bowl - home

3,300 TOTAL

Rehydration Strategy: 

3L of water with electrolytes:

 * 1L morning/during drive

 * 1.5L ascent to summit

 * 0.5L descent to finish

My first solo and successful summit of Southern California's highest peak. Always check mountain weather first, have the proper gear from head to toe, navigation, training, and extra fuel/hydration in case of emergencies. Always inform someone of your exact location, start, end, etc. If it is your first attempt, do NOT go alone. I have been on this mountain and all SoCal peaks several times in the past twenty years. I wanted to take the plunge to go solo and happily enjoyed every peaceful moment of no service. Trek on safely, friends. 

Goals and dreams that make you wake up excited are always worth it. 
Never stop dreaming and striving towards them however difficult it gets. 

Ruco Pichincha Summit 15,413'

The Andes Mountains are filled with volcanoes and peaks for the elevation seeking soul. Quito, the capital of Ecuador, sits nestled inside the Andes at 9,000' with several volcanoes relatively nearby to choose to ascend. A few to play with are:

Ruco Pichincha 

Guagua Pichincha

Sangay

Reventador

Los Illinizas

Antisana

Corazon

Cayambe

Chimborazo

Cotopaxi

My first visit to Quito was at the age of nine when my mom was finally granted US Residency; she happily then brought us to Ecuador to visit our extended family for the first time. It was then as a child that I fell in love with the mountains. My mom is from very humble beginnings in the countryside Loja where we would need to trek at least one mile for running water to them camel buckets back home. I ran around the Andes hills unknowingly that the love was deeply planted then. 

I usually visit Ecuador once every three years on average to 'play' in the mountains and visit family. This time, I came to celebrate some pre-birthday activities with my father. I had my eye on Ruco Pichincha to start as eventually my dream is summit to 19,000 and beyond. I did my research and was a little nervous about summiting my first foreign major summit. But we all need to start somewhere. 

Getting to Ruco:

From Quito, the best method to reach Ruco is take an inexpensive taxi ride (about $2-4 USD) to the base of el TeleferiQo, the highest tram ride in the world. Opening in 2005, it travels about 20 minutes taking you from the base in Cruz Loma at 10,000' altitude to 12,900' altitude, the top of el TeleferiQo. It runs 9am-7pm daily at $4.50 per Ecuadorian resident or $8.50 for foreigners. Make sure to bring your passport or any government ID. I used my CA Driver's License. 

Weather: 

Year-round Quito holds relatively the same weather pattern at the equator: 50s Fahrenheit during the day / 40s Fahrenheit at night with varying wind patterns and thunderstorms. It's mountain weather at 9000'. So time your summit attempt when Quito has really great weather. The sunrises at approximately 6am and sets at 6pm year-round. We were very lucky Quito had a 'warm' day in the 60s and clear sunshine. Thunderstorms or heavy cloud cover usually roll in at higher elevations in the late afternoon so you don't want to be at the summit 2-3pm or later. The later it is, the more risk you take as you descend the rocky scrambling terrain. Recently at the time of this writing, a couple separate groups of locals and foreigners got lost near the summit being found the next days hypothermic. Never take summiting higher elevation lightly. Mountain weather dictates your summit and safety. 

Our summit:

We started relatively late at 11:30am so I calculated a hard turn around point at 3pm: we turn around no matter what wherever we are. I was determined for the peak, but also nervous my dad wouldn't make it due to a stomach virus he was fighting for a week prior. So I packed his nutrition and hydration filled with high density calories and coca tea. I also made him pack in layers. With unpredictable mountain weather you always want to have a base tech layer, 1-2 insulating layers, and a wind proof/waterproof outer layer. My dad tends to run cold so I made him pack extra. We were fortunate to have good weather in the high 40s and mild 15-20mph gusts. That was challenging for my dad, but something I was accustomed to fortunately. 

We began our trek at the top of el TeleferiQo at 12,800' elevation. Thin beautiful marshmallow cloud filled sky. Taking it one step at a time, my dad and I aimed for the summit. He set the pace and I watched him cautiously making sure he was drinking and eating. The best way to handle altitude is do what you can to avoid the early signs of altitude sickness: headaches, dizziness, nausea, light headedness. Keep hydrating before your thirsty. Keep snacking as caloric expenditure is higher at higher elevations. Surprisingly, my dad was on a mission. He held a brisk pace and I followed trotting behind carrying extra food and layers just in case anything was needed for us. 

As we neared the peak, I gazed around and tears began to gather in my eyes. Grateful. Happy. To be right where I was. Climbing in such a beautiful landscape and bringing my dad along to get a taste of what I love so much about the mountain tops. I cried because it had taken so long for me to become grateful to be where I am currently. Three years ago, my life drastically changed leaving me very lost. I didn't know who I was anymore. I didn't want to live anymore. I didn't understand how one's heart can hurt so much with such a deep pain inside. Losing something that defines us, something that becomes a part of us, feels like darkness. During times of severe hardship or drastic loss, some resort to self-destructive behavior: drugs, abuse, or worse suicide. Because we are confused with pain. Pain that seems will never go away. What did I do? Resort to the mountains. I couldn't understand what had I done so wrong to feel so much pain. I couldn't understand why everything seemed to be at the height of my life then lose the most meaningful things in my life. But now I know. To learn. To learn to value what you have because you never know what you have until you lose it. Three years ago, I made some major changes in my life and sold almost everything of high monetary value that I owned and only kept my laptop, car, and my two precious companions: Max and Bruno. I needed to redefine myself. To help myself find value again on what is important within me. As my 32nd birthday approaches, I have battled a cancer scare in solitude, divorce, heartbreak, infertility, betrayal, and I know there is still so much to learn. On the bright side, I have my freedom, my ability to climb mountains, my precious dogs, and my inner fire reignited again to seek my life goals. That was what I lost. But I have found it again and even if I needed to start again, I know now I am strong enough to try again. I know I rather die adventurously than live miserably. 

We approached 15,000' altitude, the first time I had every broken that mark. I took a moment to take a deep breath in. And out. Beauty exists around the world; we need to take the moment to exhale and experience it. I looked above and ahead and saw what I had read about and what my dad had feared: the last 500' of scramble to the top. The beautiful mountain landscape had turned into a daunting, dark rocky terrain that towered over our heads. We climbed on all fours grasping for dear life and breathe. Our pace slowed as each exhale I felt I was becoming more and more lightheaded. My dad lead the entire way and he continued to do so on the scramble. I would lose sight of him around the rocks and he would shout: Cachito! I'm right here, I'm coming. Truth was, I was very nervous. To get hurt, fall, or get seriously injured. Suddenly I hear my dad yell ecstatically: Cachito we made it!! The summit is here! My desperate face for air turned into a wide grin as I forgot I was scared and quickly crawled to the top. I stood there with my dad smiling. He took his first video as he narrated it climb. Tears gathered in his eyes as I saw behind his reading glasses. My old man made it and I knew what it meant to him. I knew what this meant to me. Gratefulness. Gratitude to be alive to be experiencing this exact moment with my father. We made it. 

The greatest of all evils is: comparison. If you find yourself comparing yourself to what others have, you will not have the time to value what you have. To have the time to nurture what you have. We can look at our situation and be disappointed or we can try to work on the areas that need working on. This is how I wanted to celebrate life. Inhaling the beauty. Exhaling the negativity. One day at a time. 

***

Ruco Pichincha 15,413'

Summit
Moving time (1:48)

Total time (2:30)

Round Trip

Moving time (2:57)

Total time (4:15)

Calories Consumed:

Breakfast - smoothie, yogurt with granola & fruit (500)

Mile 0 - tamale (300)

Mile 3 - banana, almond butter, kimbolito (500)

Summit - granola (200)

Finish - trail mix (200)

Total (1700)

Route Details:

Mile 0 - 12,800 

Mile 1 - 13,500 -- 700' gain

Mile 2 - 14,200 -- 700' gain

Mile 3 - 15,000 - 800' gain

Mile 3.3 - 15,500 -- 500' gain 

Total route 6.5mi, 3000' gain

12,000 altitude

13,000 altitude

15,000 altitude

15,413' summit

Langley Summit 14,042'

I craved a higher altitude than 12,000' so I researched a peak and went for it. As Labor Day weekend is a very popular weekend for outdoor activities, all hotels were sold out in Lone Pine, which sits at 3700' elevation and a 3 hour drive north from LA. Next best thing: car camping. Coordinating with a couple friends who were planning their double 14er summit weekend, we all stayed overnight at Horseshoe Meadow Campgrounds, where the trailhead to the summit begins and sits at 10,000' elevation under the stars. 

It was a crisp night at 37F and I had forgotten my sleeping bag. I slept in all my gear layers and wasn't enough. I may have gotten maybe 3hrs of interrupted sleep due to discomfort, not ideal when trying to climb to 14K the next day. Overnight, I drank almost a liter of water due to an increased thirst at elevation. Tip: Try to space out your hydration throughout the days prior. 

Mile 1. We started on the Cottonwood Trailhead shortly before 6am when the first sun rays began warming the tops of the pines. No permit is required if you are not camping overnight in the wilderness. Only a parking pass is required for $6. We began with the intention to summit, but keeping priority first that weather and/or our bodies may not allow for a summit. The first five miles meander through the serene tree lined wilderness and climb slightly over 1000' collectively, a very gentle climb. At Mile 4, you come to a section where the trailhead breaks off to New Army Pass or Cottonwood Lakes. We ran into a couple who recommended Cottonwood Lakes (Old Army Pass, it's a mile less, is steeper, and much more scenic). 

Mile 6. You climb only another 200' where it opens up to the beautiful meadows, crystal lakes, and get your first view of the gnarly rocky ridge you will need to ascend. The 360 degree terrain is mesmerizing. After reaching the rocky ridge base around Mile 6 at 11,200' elevation, you begin the most difficult half of your ascent. The majority of hikers at this point are carrying only a day pack to summit as they camped overnight at the lakes to split the ascent over two days. Tip: Drink, eat, drink, pace, and listen to any early signs of altitude sickness especially as you climb to higher elevations.

Mile 8. When you reach the top of the ridge breaking 12,000' elevation, the views in front of you are mountain range after mountain range, something my soul simply loves to see. Turn around to see what you just climbed in less than two miles will shock you. Welcome to the Sequoia National Forest. 

Mile 9. The climbing becomes forgiving again for the next two miles, climbing only about 800', so if you're an avid climber, this may not phase you. If you're sensitive to altitude, this will tax you. Mile 9.5 at 12,500', we stopped for a 30min lunch eating my foot long subway sandwich. The extra jalapeño and mustard on chicken with veggies hit the spot. After this point, we all went on our own pace to the summit. Less than two miles left to the summit; it will be the most challenging 1500' gain of the day. Be prepared for some scrambling, crawling on all fours, and being brought to complete stops (for most). 

Mile 10. Above 13K, this is where it gets real if it hasn't already. Pushing the effort, I passed hiker after hiker. My goal: get absolutely uncomfortable (safely) to the summit. I was nauseous, sleepy, lightheaded, and breathing heavily. It felt awesome! Inside, I missed this extreme type of discomfort due to altitude. The feeling of pushing so hard you want to vomit. I was uncomfortable yet so happy to be right where I was.

As my birthday nears, I always take the month to reflect and celebrate if I can where my life has brought me, asking: have I accomplished what I wanted this past year? What areas have I grown in? What areas do I still need to work on?  Normally, most do this during the New Year; however, I find my mind is more reflective at different times. I usually do it during my very long or difficult training days, therefore, I enjoy reflecting often. I took a moment to look around at the vast open space and gave thanks. Thanks for suffering in life. Thanks for losing. Thanks for failing. Thanks for the insatiable hunger to keep learning. Because if I had not suffered, lost, or failed, I wouldn't be the woman I am today.  

I reached the summit and allowed myself to enjoy it for an hour until my body could not take the cold any longer. Some found a signal at the summit; I stayed disconnected to take in that moment. We were as high as cessnas fly. But we didn't fly up there; we climbed on foot and our bodies can do that. Survive discomfort. Survive suffering. Survive pain. One thing it does is it teaches us: we are strong enough. We are capable to endure more. 

Get comfortable with being uncomfortable. To go further. To go faster. To go higher. It's when we're uncomfortable where we learn. Learn what we really can do. 

***

Mt. Langley 14,042'

2016 - 9:30 moving time, 12hrs total time

2017 - 6:18 moving time, 8hrs total time 

Start:
Horseshoe Meadow Campground at 10,000' altitude 

Cottonwood Lakes Army Trailhead: 10.5 miles to summit

Elevation Gain: 4,000'

Sept Temps:

10K - 37F overnight 

11K - 46F day

12K - 50F day

Summit - 32F, 20mph winds

10K - 45F evening 

Calories consumed:

Mile 0 - Vital4 U energy + fruit salad (500) 

Mile 4.5 - chips, string cheese (500)

Mile 9.5 - footlong subway, almonds (1000)

Mile 11.2mi - 2nd Vital 4U, bar, yogurt, nuts (600)

Mile 12.5 - yogurt, nuts (400)

Mile 16 - Bar (100)

Mile 22.4 - soup + crackers (300)
Hydration - 3L of water with electrolytes (200)

Total during activity (3600)

11,000 altitude via Cottonwood Lakes