adventure medicine
a cliffside long run trip report + how to run in winter
I wrote this newsletter two weeks ago when there was a lot less snow. Now I’m spending my allotted adventure medicine time skiing around the frozen river and through the woods. I’m sure I’ll be back to trail trotting when the good ski conditions inevitably don’t last.
BTW thanks for your big response to my last newsletter Things I’m Doing to Feel Better - I found it really comforting to know it resonated with many of you. We are linking arms <333
also…this newsletter might cut off in your email so click not on the header if you’d prefer to read the whole thing and see it in a browser (probably looks better there anyway)
There hasn’t been enough snow here for genuinely good cross country skiing. Don’t ask me how often I check trail cams in snowier places I’ve lived. Instead, let me tell you how I make do running and biking on these cold, windy, and semi snowy days. You might be thinking - why? And the answer is simple: for the endorphins (need em right now), for the many benefits of forest bathing, and to become stronger and more resilient.
In today’s newsletter I am going to share:
A trip report about trail running in Ireland along coastal cliffs and through a bog
Notes on how to run comfortably in winter (gear, etc)
My favorite free training plan
Running in Summer vs. in Winter
A very brief trip report for mountain biking in a mild snow storm
Long Run in Ireland Trip Report
I spent New Years in Ireland with my sister Aislin, her husband David, and their incredible twin babies. I spent most of my time there getting to know my nieces and begging my family to move to the US (an incredibly hard sell right now). Outside of these primary objectives, I did get out for one particularly gorgeous long run, which I’ll share the details of with you now.
As you can see, my route skirted the Howth peninsula and then bisected inland through a bog that brought me right back to my starting point. A very cool thing about this loop is that it begins as soon as you step off the train. Another cool thing is that it follows a famous and devastatingly beautiful cliff walk. I’ve walked along the cliff a few times in warmer weather but I had never explored the inland area.
My alarm went off at 6:30 and I reached for the outfit I had carefully planned the night before. It’s crucial to have everything in place already when you wake up for something like this because it makes it a lot easier to get out of bed and also ensures that you don’t forget something crucial. I drank a bunch of lukewarm lemon water and strapped on my fannypack which was already packed with: a granola bar, a packet of electrolytes, my credit card, my id, and a tampon (just in case lmao).
Suited up, I stepped out the door and ran a mile in the dark to make it to the DART - a lovely little train that runs along the coast of Dublin Bay and brings one from South Dublin, where I was staying, to Howth, where my run would begin. I treated the mile run as a warm up and then stretched my mildly warmed up muscles when I was on the train. The train was bustling with bundled up commuters who were eyeing me up in my light running jacket, tights, and balaclava - I definitely looked like a weirdo.
By the time I arrived at my destination (roughly 8:15am) it was still predawn. The sun rises a little later this time of year in Ireland. I stepped off the train and immediately began my run - it was 30 something degrees and I didn’t want to catch a chill. I ran through the village of Howth with its many pubs and cafes and by the picturesque docks full of bobbing ships.
I found the steep road that leads to the trail head and as I climbed higher the views of the Irish Sea became more and more breathtaking. I passed many an elegant stone home, including one that famously belonged to the poet William Butler Yeats.
When I arrived at the trail head I made a pit stop in a public toilet which was shaped like a dome and just truly had a different energy than any American port-o-potty I’ve stepped foot in. I left the sliding door cracked open because it was pitch black in the toilet dome - it was also nice to have a fresh breeze and dawn view of the coast. I hadn’t seen a soul on the trail yet so I wasn’t worrying about scandalizing anyone and thankfully I didn’t.
Relieved and ready for the trail portion of my run to begin: I began ascending the dirt path and climbing the many stone stairs. To my surprise, I discovered that as I finally reached the elevation that the path would roughly stay at for most of my run - the path was covered in a thin layer of snow and ice. This is already a relatively dangerous path in which a misstep could easily send you tumbling a hundred feet off the rocky cliffs and into the thrashing sea. So the snow gave me pause for a moment and I thought back to my sister’s warning the night before to be careful. I decided to run along the right side of the path, away from the cliff’s edge and feel it out.
Soon enough I determined that my trail sneakers were providing me excellent traction and that I would keep an eye out for ice slicks but continue my plan forward. It wasn’t long before I locked into a euphoric state that would stay with me for most of my run - I was overwhelmed by the beauty of the cliffs and the sea and the sky as the sun was just about to rise.
And then it rose!
On a summer day, you’ll almost definitely run into people on the Howth Cliff Walk, especially in the first mile or so. However, on this run I had gotten used to used to being completely solo- so I was startled when I turned a corner and ran into a man and his dog! I startled them too. They were sitting on a rustic bench taking in the sunrise and we had a laugh about our shared surprise. He warned me about the icy conditions which only slightly made me second guess my decision to press on.
With the sun now peaking up above the sea, I noticed a fishing boat - clear to me because of the dozens of birds circling the boat and what I presume was today’s catch. I passed by beaches I have carefully scaled steps down to swim with seals in warmer weather.
At one point I got slightly off trail and found myself in a beautiful neighborhood I had never seen before. Wanting to get back to the trail asap, I found a direct route between property lines that was apparently public access. I wondered if this was a right to roam thing - it being legal to walk property lines. Regardless, it was a kind of cool detour and I quickly found my way back.
I had almost finished my skirting of the peninsula when I was suddenly hit with massive wind gusts. The trail descended to a beach I had to run across in these gale force gusts before climbing up again to reach the forested inland bog, which I knew would protect me from the wind again.
The climb back up the cliffs in those big winds was definitely the most challenging part of my run and I was in my head with bad form so of course that is when two god-like trail runners seemed to come out of nowhere and breezed by me going the opposite way. I hate when other trail runners catch me with bad form on an uphill - so annoying lol.
The winds died away as I made it into the fields and passed by huge bulls with bells on. On a series of switchbacks I came across a large husky dog taking himself for a walk. I slowed my trot as I approached him since I didn’t want to startle him. He kindly let me pass. A boardwalk appeared as I entered the forested bog zone. An extremely cute European Robin landed on my path. Eventually the bog turned back into a field, which brought me to a neighborhood, which brought me back to where my run began - at the train station.
I checked my watch and with just under ten minutes until my train arrived, I dashed into a nearby cafe for an americano and a big bottle of water to pour my electrolytes into. I gingerly ran with these beverages to the train and just as I boarded and took a seat - the train departed and we were headed back to South Dublin. It was the best americano I’ve ever had. I ate the granola bar with it and then downed the water and electrolytes. The train was mostly empty on the way back and I sunk into my booth and enjoyed my runner’s high.
After the train, I ran one more mile back to my sister’s apartment and made it home before noon.
How to run comfortably in winter
“There is no bad weather, only bad clothing.” Trite but kind of true.
I’m always trying to dial in my winter running kit and it does feel like an art to dress perfectly for the intersection of temperature, wind, and activity intensity. That said, I have found a few pieces of clothing are absolutely necessary for cold weather running:
A balaclava. I ache for one of those cute balaclavas to wear around town and to the cafe - you know, knit, colorful, chic. That’s not what I’m talking about here unfortunately. I rotate a smartwool balaclava and a fleece one that I don’t know the origins of. Neither are flattering but both keep my neck, face, and head warm and are easily adjustable. I wear this instead of a hat because It can function as a hat and when I inevitably get too hot for a warm hat, I just slide it back and it continues to keep the chill off my neck. Starting my run with a balaclava hugging all of my face and neck (except my eyes) makes me much braver about getting out in windy, cold temps.
Light windproof gloves. I often end up taking them off and holding them for part of the run, but they are 100% necessary for when I do need them
Wool base layer top. This is for suuuuper cold weather. I almost always end up taking it off and stashing it 15 minutes into a run. But starting with it on is sometimes the difference between being brave enough to go running in the cold and opting out.
A running jacket. Seven years into taking running seriously and I finally got myself a running jacket. Idk what it is about the fabric of this running jacket, but it feels like magic. It’s somehow so light and so warm without feeling like a plastic bag. In 30 degree weather I can run with just a sports bra underneath it and be perfectly comfy. It has snaps on the inside of the zippers so I can unzip for a breeze without it flapping open. The hood is perfect for when I want a little wind protection without a hat that will make me overheat. Additionally it has coattails which I find adorable.
Warm tights. You want a thick tight with a fleecy interior. Not 100% necessary for all winter running but when it is wicked cold, these keep my legs from going numb.
Wool socks! I am a person who wears wool socks all the time but they are especially necessary for winter running.
Not fully necessary for everyone but: a running vest or fanny pack that you can stash layers in if you warm up too much. I almost always run with a pack because I almost always run with my dog and and I am against leaving dog waste on trails - it’s bad for our forests! Seriously! Pick it up and pack it out.
Good trail runners! You need these any time of year but I feel like the excellent traction on my shoes really helps me in snowy/icy conditions. It’s so good I haven’t had to strap on my crampons yet this season. I recommend going to your local outdoor shop and trying on a bunch of trail runners - that’s the best way to find a pair that fit and suit you. I am soooo picky about shoes and need them to feel perfect so I almost always shop in person for them.
If you’re curious about the particular brands I use for these various articles of clothing, feel free to ask in the comments and I’ll divulge.
I recently came across this website, Dress My Run, and have found its suggestions to be pretty accurate!
Training Plans
A friend recently told me a story about how she got really into running and went from never running to running long distances often and ended up getting injured and no longer being able to run. That’s not an uncommon story actually. I recommend finding a plan you like so you can ease into running and minimize the risk of injury. I will also say - I find it way gentler on my body to run on trails vs running on the road or a treadmill.
I love Hal Higdon training plans. I hear there is a good app as well but I always go to the website and then copy the plan into my calendar. There are plans for working up to several distances including a 5k, 10k, half marathon, and full marathon. I love the half marathon training plan and have done it many times. I’m doing it right now to prepare for a trail half marathon in Philadelphia in the Spring :)
If you look into these plans you will see that there are several options for each distance. I like to choose Novice 2 because I only like to run 3-4 days a week. If I run more than that it’s hard for me to find time to go to the gym and lift weights.
Which brings me to another point, lifting weights has made running easier and more fun for me. I think that’s the case for a lot of people. When I’m strength training regularly I find myself feeling lighter on the trails and generally having a more pleasurable experience of running. I didn’t know that would be the case - it was a pleasant surprise.
Running in Summer vs. Running in Winter
Snowy Nighttime Ride Report
Okay, this trip report will be very brief. Last week we had a mild snow storm. As the sun went down and it started to pick up steam, we headed to the trails for a little adventure medicine.
I only have a regular mountain bike, so though Hayden would normally be fat biking in these conditions, we went for it on equal footing. It was fun! Gliding through the forest and meadows with headlamps and falling snow made me feel like I was in a spaceship shooting past stars. We looped around the Montague Sand Plains for about an hour, riding maybe just over five miles. I guess we were going slower than I realized! Grua was thrilled to get out and so were we.
Let me know what your winter adventuring looks like!
xo
Geraldine
P.s if you’ve made it this far go ahead and make my day by clicking that freaky lil heart. I love it when you engage with my newsletters :’)
I really want to get into trail running or just running longer in general. Once I deliver my baby in spring, that’ll be my summer goal. Thank you for the inspiration!
Just love this 🩵❄️