An Ultra Runner's Blog

So Cal Ultra Series Award Picnic

2012-01-29T07:20:00.000-08:00

Age Group And Overall Winners

This weekend I celebrated with many of my fellow ultra runners at the So Cal Ultra Grand Prix Awards picnic. What a great event! A culmination of a long season and a kick in my ass to get back in the saddle for 2012.

Gary Hilliard, the grand master of ceremonies, put out an awesome feast replete with tacos, refried beans, cookies apple pie and an ultra cake with its very own trail on the frosting. Before the ceremony we did little morning run...12 miles up some 3,500 feet to Mt. Wilson. Nothing like a little run up 3,500 feet to get the appetite going. Probably best I didn’t eat this stuff before the run...

Receiving My Award From Gary H

It was good to see so many other runners I’ve shared the trail with this last year, and to meet many of them for the first time. Jack “attack” Cheng took home the Male Overall Mileage Award with 456 miles. Jack is an ultra machine and told me that he was already gearing up to run four hundred mile races to kick-off the new year. Yen Darcy took home the women’s Overall Mileage Award with 409.2 miles. I had a chance to chat with both Jack and Yen at the event. They are the real deal – true ultra runners with a commitment to their sport. They ran 19 races in 2011 between the two of them!

My bro Al and Age Group Winner Audry W

Diana Treister won the women’s overall title for the second year in a row. That is commitment. I won the men’s overall title. And to that, all I can say is YEAAAAA! I won’t deny it. It was a lot of work. But I enjoyed every mile. Well, maybe not every mile. There were some dark moments, sure, but I think they made the lighter moments shine a little brighter. Hanging out at the awards picnic with so many cool people that share a similar passion for running was a bright moment for me.

Hal W's 30 Year Buckle - Avalon 50 Mile

Congratulations to my friends Larry and Cherri Rich who both took home age group awards. They are the only father and mother ultra running duo that I know who run 100 milers together while raising three kids! And many, many thanks to the director of the grand prix Gary Hilliard and his crew Fred Pollard and Joe Magruder. These guys put in a lot of time to keep this southern California tradition alive and kicking.

Holy Merde. Ultra Trail Mont Blanc - I'm In!

2012-01-20T07:01:00.000-08:00

photo UTMB website

Its official. After stumbling upon the application deadline for Ultra Trail Mont Blanc (UTMB) just two weeks ago, I submitted my application with only hours to spare. What the hell, I thought, it’s a lottery and I probably wont get in anyway. Like a traveler passing through Vegas and looking to get rid of loose change, I dumped all my coins in the UTMB slot machine and pulled the handle. Oh, my. Jackpot!

What I didn’t do before I submitted my application to UTMB was learn about UTMB. There was no time. No time to read the race description. No time to learn about the elevation gain and loss. No time to understand the type of course it is. No time to run and hide like a little boy on his first day of school.

No big deal. Now I have seven months to read up on UTMB. Well, I’ve started reading. And reading. And reading. Now I think I’m reading a Steven King novel. Every page seems to unfold with a subtle nuance that leads to someone getting bludgeoned. No heroes, only victims - strewn across a landscape of misery and self doubt. I’m not sure if I’m going to wet my pants or the bed.

But like any good novel, you never know what is going to happen...

Nine and a Half Ways To Keep Running Real

2012-01-15T20:50:00.000-08:00

1. Find new routes everyday. I mean everyday. Take them.

2. Cycle your training. Plan your peaks and valleys. From month to month, week to week, and day to day. There’s a time to push, and a time to pull back.

3. Don’t forget your posse. Run with them regularly. Swap stories. Talk about running. Talk about life. They keep you grounded. They remind you why you run.

4. Lay low every once in a while. I’m not talking about for a couple of days. Or even for a couple of weeks. I’m talking about for a couple of months. Find something else to do.

5. Commit. To a goal. To an event. Any event. Preferably one that inspires you. If you can’t, rest easy. It’s not the end of the world. If you can, smile, and enjoy the ride.

6. Tune in. To music. To audio books. To talk radio. Whatever entices you while you run. Stream music (vs download) and listen to anything, anytime, and be surprised.

7. Tune out. Don’t think, just do. Let your mind drift while you run. Like a tumbleweed in a warm desert wind.

8. Wander. Leave home with no particular place to go. No routine. No plan. Just run.

9. Stop regularly on a run. Look around. You will be amazed at the little things that look back at you.

9.5. Always remember this: Running is not a job. It’s not a duty. It’s not an obligation. It is your life, at that moment. Keep it real. Embrace it.

I Love This Sport

2012-01-08T18:54:00.000-08:00

Photo by Devon C

Running is difficult to describe. Ultra running is even harder. More so to non-runners. What usually comes from this conversation is a vague avoidance of what really matters to the ultra runner. The I-know-its-rediculous-what-I-do-but-I-do-it-anyway-and-don’t-bother-trying-to-understand-because-you-won’t-get-over-the-idea-that-people-actually-gain-a-really-deep-appreciation-for-making-it-100-miles-on-their-own-two-feet-through-mountain-passes-in-the-harshest-of-conditions-with-nothing-to-show-for-it-but-a-useless-belt-buckle-and-a-quiet-yet-forever-irreplaceable-feeling-of-accomplishment.

Ok, now that I've got THAT off my chest, let me move on to something more timely. I failed to get into the this year's Angeles Crest 100 miler. I waited too long to apply, and the race filled up. Just like that. I tried to plead my case to the race director. But he slapped me down before I could even begin to get my hopes up.

His reply:

“...i cannot take anymore runners

last year i filled in February
this year in December
so maybe a good idea (if u want to run the race) to enter little bit earlier”

My reply:

Can I get on the waiting list?

His reply:

“i dont keep a waiting list
just one more thing to deal with

thats it for 2012 race
if u entered coupla weeks earlier!!”

Ok, message delivered. I’m not one to brood over little mishaps, so I turned my attention to what other (100 mile) options might be out there. Several ideas popped into my head. One that has been lurking for a while is UTMB in France. I don't know much about it but the little I do know is that it is the ultimate race in Europe, if not the world. And guess what? The deadline for applications is today! My application? Sent.

But UTMB is a lottery, and chances are I won’t get in. Other options? Well, yes. Wasatch 100. Deadline for application is today. My application? Sent.

So here is my only concern, other than I’m still not in either race, UTMB has 31,000 feet of elevation gain. Wasatch 28,300 feet.

I guess the only thing left to do is wait with hope and fear.

I love this sport.

Happy New Year Ultra Runners!

2011-12-31T17:11:00.000-08:00

I’m not usually one to look back, but this time of year brings out the nostalgia in me. Why not? I don’t have any new year’s resolutions neatly typed up. In fact I don’t have any new year’s resolutions period. I don’t even have a goal for 2012! Oh my!

More to come on that topic. In the mean time I’m happy to be putting my feet up and celebrating the end of 2011 tonight with my wife, sans kids. This last year was particularly gratifying to me because I think I finally learned how to listen to my body and better understand its peculiar ways. Yes, its taken me 48 years to do this, but progress is all I’m looking for. Relentless forward progress.

And the simple things. They matter the most. It really is true. This year I discovered this on my way through the Southern California Ultra Grand Prix. Racing every 3 weeks when I could barely walk the week before. It made me see why the journey is better than the destination. The journey brings a cup of coffee before a race. A laugh with friend on a long climb. The dancing glimmer of headlamps strewn across a canyon below. What does the destination bring? Pain! Self doubt. Can I do this again in three weeks? Ouch. This stuff hurts!

Keep the faith ultra runners!

And have a happy, happy, new year!

The Longest Night

2011-12-22T17:03:00.000-08:00

Good news northern hemisphere runners! We have, as of today, finally reached the shortest day of the year (and the longest night!). The northern hemisphere is at its most extreme angle -23.5 degrees - away from the sun. Now each day will be a little longer than the last, for a few months anyway. Don't forget your flashlight for after work runs. I've been running under the stars lately, and enjoying switching between Radiohead's music and the audio book the Shining by Steven King on my Iphone. If I can survive this morose combo I'm sure to have nothing but sunshine to look forward to.

As for you southern hemisphere runners, enjoy the summer while you can...it will soon be ours again!

Saltwater 2011 - A Video Post

2011-12-12T04:38:00.000-08:00

This is a short video album of the 8th annual Saltwater 5000. Another great year with great friends running from the ocean to the top of Saddleback Mountain! Push play then click on the expander to get a full size viewing...

Saltwater 2011 from Will C on Vimeo.

Go Angels!

2011-12-08T18:35:00.000-08:00

Finally, ESPN turns its attention to the west coast, at least for a day or two! And why not, when a baseball's most valuable player moves to a new team for $250 million, and that team is on the west coast, all of a sudden the eastern sports network takes notice!

Ok, back to running. I'm looking forward to a great run this weekend, with lots of climbing!

Take...me...out...to...the...ball...game!!

A Place Oddity

2011-12-04T10:39:00.000-08:00

One moment I am flying through the cosmos, alone in a spaceship, destine for greatness on some other world years away. Will I reach my destination? Mind and spirit intact? Bouncing from galaxy to galaxy, I prune the edges of planets as I drop down to observe each ecosystem and extra terrestrial being. Entire worlds and life forms that I never dreamed of lay below me. Am I really here? Is this really happening? Life takes on new meaning. Along my journey obstacles want to destroy me, yet I avoid getting marooned inside these black holes that lay waiting like minefields along my cosmic pilgrimage. Is it destiny or my own free will that guides me? Oddly I’m able to use energy from these dark places to slingshot me deeper into space. Further into the abyss.

The next moment I am running down a mountain trail, lost in my thoughts, locked into a feeling that I’m getting stronger with every step. Is this possible? To gain strength with a single step? Thousands of steps? Running from ridgeline to ridgeline, I peer down into the canyons below and notice the clear streams and steep canyon walls. The hot sun on my neck tells me this is real. My eyes move back to the trail, and I realize now many more rocks lay maliciously under my feet. I go down hard. Thud!! The wind leaves my lungs. My knee bleeds. Startled, I get up and begin to catch my breath. Then something inside begins to stir. Its an odd feeling, energy from another place. One I didn’t know about, until now. Despite a searing pain in my hip, I’m running again. Deeper into the wilderness.

Alcohol - Good or Bad?

2011-11-27T20:11:00.000-08:00

Seems every time I pick up a newspaper, log on to the internet, or find an interesting news show, the topic of alcohol and health seem to appear. Is the stuff good or bad for you? Seems there are so many opinions that I'm left with nothing more than a wilted view on what is fact or fiction. Maybe it's one of those subjects that you believe what you want to believe.

I found this link to an article that sheds some light on the matter.

Happy holidays

Man's Best Friend?

2011-11-19T12:38:00.000-08:00

I’d like to say for the record that if dogs are man’s best friend, they can be a turd in the punchbowl for us runners. Actually, it’s not the dogs that spoil the party, it’s a select group of their “clueless” owners. Hey, I’m all for pets, including those of the canine variety. But as a runner, I’ve learned to grow weary if not downright resentful of some dog owners. Hear me out on this one.

Last night I was on the back leg of a 6 mile out and back run I’ve completed dozens of times. As I ran along the dirt trail on the UCI Eco Reserve I could see a couple with a dog walking toward me about a half a mile away. It was dusk and the sun light was diming. As I approached the trio a long fence with a narrow opening stood between us. I could see that the dog, like most I come across when running on trail, was not on a leash.

Ok, here we go, I thought to myself, “the random dog encounter.” There are two types of dogs encountered on trail. Those that trod along with their head down that never notice you. These are the whimsical ones, either too old and tired to give a shit about you, or smart enough to understand that their business is keeping their snout to the ground seeking scents from the orifices of their four legged brethren.

Then there are the other makes. These are the direct descendants of Jack London’s Buck from The Call of the Wild. The kind with instincts that, if crossed on the wrong day or in the wrong mood, would be threatened by mother Teresa dancing a two-step. Ok, I’m oversimplifying here, but you get the message. To a runner there are dogs that are “friendlies” and the less preferred “un-friendlies.”

As I made my way through the narrow gap, I noticed this couple was immersed in deep conversation. No glance, nod, nor eye contact came my way. As one who has run thousands of miles and come across hundreds of dogs on trail, I always look at the owner of the unleashed dog to determine what my next move should be. If the owner makes a move to grab the pet as I approach, I always slow to a walk to give them the time to do so. If the owner makes no move at all, which is most common, my eyes quickly move from the owner to the pet, then I proceed with caution.

As my eyes moved away from the couple, their pet was already passing on my left a few feet away. I had slowed to a walk, sensing something was amiss about the situation. Then the dog, a youngish black and white shepherd, turned and lunged toward me, growling and barking like a rabid Rin Tin Tin. A standoff that lasted a few seconds ensued, until I heard the owner yelling at the dog as if she had never seen her little guy perform such an act. Hello? Dog owner, this just in: get a clue! Your dog should be on a leash! If you want Fido to roam free on your watch, call for him. He’s not a “friendly” and a stranger is approaching.

It amazes me time and time again when dogs turn aggressive and their owners seem so damned surprised. Again, I’m not a dog hater, in fact the opposite. I grew up with a dog named licorice that literally adopted our family one day when I was in first grade. He waited at the end of the driveway until we took him in as our own. We kids used to rub his stomach until he went crazy and ran around the house like a wild pig. He once got sprayed by a skunk and we had to give him a bath in tomato juice. He was a great dog.

To all dog owners out there, let's keep the turd out of the punchbowl, eh?

Once in a While

2011-11-12T10:10:00.000-08:00

Once in a while. Not often. During a long run. I carry a few bucks with me. And stop. To indulge. Only during a long run. That is the rule.

What An Imp Told Me

2011-11-07T21:49:00.000-08:00

“Lose not yourself in a far off time, seize the moment that is thine.”

It’s been said that every minute is the beginning of an hour. Today I realized that it's really the minutes that count. The hours? Well, they might not always be there for me.

As I laced up my shoes before my run tonight it occurred to me that I only had 20 minutes before I had to pick up my daughter. I decided to run anyway. I wanted to run for an hour, but knew I had to take what I could get.

The path I ran upon seemed to take me back in time. It was dark out. I noticed the lights along the foot bridge at UCI that I’ve run across hundreds of times. Only on this night they looked unusually appealing, glistening amidst the dark night. Along the path I noticed a series of funky statues. I stopped for a minute to take a closer look. From the darkness peeked an impish face. I had never noticed this face before. What was this little face telling me?

I moved on, making my way under the science building I’d run under so many times before. My legs felt strong, and after bouncing up a flight of stairs, I floated back toward my car.

Then it occurred to me. That little face wasn’t telling me anything I didn’t already know. It was just a reminder. When time is tight, forget the perfect workout and the ideal schedule. But don’t ever forget the precious minutes. They add up to a lot.

The Beginner's Mind

2011-10-30T21:00:00.000-07:00

I recently posted that wisdom is not a flower to be plucked. It is a mountain, and it must be climbed. The idea here is that it takes time, years even, to gain an awareness of the trail that you tread on.

I still believe this. However I think there is more to this story. Yes, wisdom is gathered from real life experiences. And there is no substitute for experience. But I also think wisdom can be overrated. I dare say that for everything we gain from wisdom, we also lose something precious from it. Let me explain...

As I lace up my shoes for my very first ultra, my nerves are tense. My heart beats rapidly. Everything around me appears larger than life. The other runners. The glow of the rising sun. Before the race everything is ominous, every little detail surreal. I pin the number on my shorts, I drink a cup of coffee. I fill my water bottles. All these things, so monumental. Then I step to the line. More than anything, with a fresh mind, I think about the unknown...and the possibilities yet to come...

Fast forward now. I lace up my shoes for my 15^th ultra, my nerves are still tense. Again my heart beats rapidly. Yet everything around me has an air of familiarity. I chat with my fellow ultra runners. I glance at the rising sun. My thoughts are more focused, more disciplined. I check my fluid and salt supplies. I review my nutrition for the day. I know now what is to come. I remind myself of the mountain I’ve climbed to get here.

Zen master Shunryu Suzuke once said that in the beginners mind, there are always possibilities. But in the experts mind, there are few.

Stay fresh my ultra friends. Keep a beginner’s mind. And if your reading this on the eve of your first ultra, don’t forget to stop for just a moment. And remember.

Training. An Act of Patience.

2011-10-17T06:20:00.000-07:00

For those of you who follow this blog, you know I'm a believer in training principles espoused by Phil Maffetone. The key objective to this type of training is to teach your body to burn fat for fuel. The method to achieve this is built around training at a lower heart rate (180 minus your age +/- your own history). The biggest challenge to this approach is having patience. Patience NOT to go fast when you feel like hammering, patience NOT to sprint up a hill when you know you can and, yes, patience during training runs to let go of the hunger to push your body to the brink.

Of course this approach to training has its critics. The famous British runner Sabastian Coe once said that "...long slow distance produces long slow runners." Emil Zatopek, winner of three gold medals in the 5k, 10k and marathon in the 1952 Olympics was quoted saying "why should I practice running slow...I already know how to run slow. I want to learn to run fast". Zatopek is considered to be one of if not "the" pioneer of interval training.

Maffetone's principles are very similar to the training principles taught by the legendary running coach Arthur Lydiard who coached many Olympic champions. The difference being Maffetone (who coached mostly triathletes vs runners) stresses the use of a heart rate monitor. Both approach training with a mindset that the athlete has to build his/her aerobic conditioning before they begin to introduce anaerobic conditioning to the training regimen. The point here is that both the Maffetone and Lydiard methods incorporate anaerobic work. It's just that they don't drool over it like so many of today's athletes do.

A friend of mine once said that you can't shoot a cannon from a canoe. What he meant was just that. You can't shoot a cannon (high intensity workouts designed to develop speed) from a canoe (a runner with no base). I know from my own experience that when I start working out on the track doing intervals, several things usually happen. First, I get faster. My turnover becomes quicker, and my cruising speed increases. Second, my body starts to crave sweet things. Sugary, starchy foods. The stuff that it burns when my heart rate gets way up there. Third, I start to notice aches and pains a lot more. Annoying twinges remind me I'm walking on the razors edge between great fitness and the brink of a serious injury.

Mark Allen, the six time Hawaii Ironman champion and student Maffetone, trained up to 38 hours per week during the "push" stages of his season. Allen used intervals to fine tune his training, but not to define his training. When asked about speed training under Maffetone, Allen said...“He looks at the whole picture while most coaches and trainers look at isolated elements even with, for example, speed work. You need it and he prescribed it for me but it is not the only thing you need, just to use one simple example. Certainly there have been many schools of thought about the best method to train...I look at all of them and I still do not think any of them are as good as the basis {Maffetone} uses to determine optimal aerobic heart rate training.”

This year I did zero interval training. Whether that helped or hurt me is a difficult question. I know I could have developed a little more speed if I spent time on the track. But at what cost? I also know that my aerobic training paid some pretty good dividends. I finished six ultras in six months this year, including three 50 mile, one 100k and two 100 mile races, placing top ten in half of these (at 48 years young, mind you). Many of these races were only three weeks apart so I didn't have a lot of time to recover. I didn't sustain any debilitating injuries (knock on wood). In some of these races I felt stronger in the second half of the race than the first half, passing many other runners in the process.

If you are interested in getting more information on these training concepts, I suggest you read this interview with Mark Allen, this article on Lydiard's training methods, and this article on the definition of aerobic training by Phil Maffetone.

Like my grandfather used to say.......patience jackass..........patience.

Steve Jobs and The Running Continuum

2011-10-09T12:33:00.000-07:00

I never was an Apple fanatic. I never understood the cult-like zeal of Mac mania. Steve Jobs? To me he was just another tech billionaire capitalizing on our materialistic, trend crazed society. But then something changed for me regarding Jobs.

When a friend told me this week that Steve Jobs had died, it wasn't the news that surprised me. It was my reaction to it. So soon, I remember thinking to myself. A hollow feeling crept into me. Something really big and really important has come to an end. In a moment my thoughts bounced from an image of a gaunt man standing on a stage, to the device he held in his hand, to the hundreds of miles of mountain trails that device accompanied me on as an ultra runner.

Jobs on Dreams

The more I've read about Jobs the more I'm enlightened by his perspective on life. Man, here is a guy who had the world in the palm of his hand. Despite unfathomable wealth, he stayed true to himself by continuing to pursue his passion for work at Apple. Jobs was a big advocate of pursuing your dreams, and finding what you love doing, and not settling until you do.

What I've come to realize is that Steve Jobs wasn't unlike the rest of us. He experienced failure like us. He feared death like we do. But despite these similarities, Jobs was different because he could see things more clearly than most of us. He once said that "...for the past 33 years, I have looked in the mirror every morning and asked myself: If today were the last day of my life, would I want to do what I am about to do today? And whenever the answer has been "No" for too many days in a row, I know I need to change something."

Jobs on Death

Jobs said that "remembering that I'll be dead soon is the most important tool I've ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure - these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart."

What would Jobs say to us runners? I think I can hear his words now. Do what is in your heart. Don't worry about embarrassment or failure. You have nothing to lose. Let everything else fall away when you step to the line. And when the starting gun goes off, breath deeply and remember. This could be the last run of your life.

RIP Steve Jobs.

Midwest On My Mind

2011-09-22T13:30:00.000-07:00

Columbus Skyline

Today wraps up my midwest trip that took me from California to Chicago, IL, Des Moines, IA, Indianapolis, IN and now Columbus, OH. Five states in five days. The good news is I still got around 4 hours of running in, albet mostly on bone crushing concrete and asphalt. It reminds me of the song by the 80's punk band Fear called "I love Living in The City." I don't mind running in far away places as long as there are funky and/or cool things to look at. This trip had a few.

Ohio State Capital

The Face

The Bean

Going Slong

2011-09-11T18:37:00.000-07:00

The Osprey I Saw Today

One of my favorite runs is going slong. I walk out the front door with no particular route planned. No particular destination. Just my Nathan, GPS and heart rate monitor. I start running—really, really slow—with nothing to prove other than time on foot. Time to myself. Time to melt.

Today I did just that. Walked out the front door, and headed south. Toward my old stomping grounds as a kid. I passed through the baseball diamond where I pitched as a little leaguer. Along the coast highway past the place I worked as a buss boy as a young teenager (the Chinese restaurant is gone). Through the park where I take my girls. Then along back bay drive where I’ve run countless miles. Countless being a large number.

Slow, methodical, fat-burning bliss. That is what going slong is all about. Slow and long. Slong. Heart rate always under 140. Am I coming off an injury? No. Am I out of shape? Not really. Then why slong? Its simple. I’m building my base all over again. I’m shifting my protocol slightly by not focusing just on miles, but time. My goal as I enter the next year is to slong 20 hour weeks before I start to tighten the screws for racing. Its a hunch that I have. Focus on base today, recover better when tighten the screws tomorrow.

Coast Highway - Near the old 'Kams' Restaurant

One of the fringe benefits of going slong is that you notice things much more. Like an Osprey perched above your head. Have you ever seen an Osprey? I did today. It was pretty cool. I was taking a pit stop and heard a really loud noise. I looked up and saw it. Perched atop a utility pole. I found out that Ospreys migrate up to 430 kilometers per day. When they migrate, they have a tendency to fly at night. They usually mate for life, and they are unique in that they are found every continent except Antarctica.

Slonging. Try it some time. I think you’ll like it.

Fire Rages Through Ultra Marathon

2011-09-06T18:54:00.000-07:00

This is a heads up to the ultra community. Two women are in critical condition after competing in an ultra marathon last weekend that was engulfed by a raging out-of-control brush fire. The race was in a remote location in northwest Australia. It took 5 hours for rescue workers to reach them. Both suffered burns to 80% of their bodies and are fighting for their lives. Click here for more details.

Finding Steeps

2011-08-31T21:20:00.000-07:00

Found this hill the other day. I'm really excited about it. It's a half mile long with 400 feet of elevation gain, all single track. At the top is a panoramic view of California's southland -- Saddleback Mt., the San Gabriels, the Pacific Ocean and Catalina Island. It's very difficult to find from the road, and pretty steep, so I don't expect much foot trafic out there.

Summer is over. Time to get back on the saddle...

Running the 49th Parallel

2011-08-24T19:27:00.000-07:00

Marker One - The Start of the Boarder with Canada

Sometimes it is good to just go easy and enjoy the scenery when running. I got to do just that this last weekend while on vacation and in Vancouver, Canada and Point Roberts, Washington. Vancouver is amazing and has an extensive system of bike trails. One thing I learned though is they don't like to share their bike paths with runners in Vancouver! I made the mistake of running the oposite direction on a bike path and was quickly put in my place when a cyclist yelled at me like a traffic cop.

Random Sunflower Growing Out of the Rocks on Beach

Point Roberts was a little more laid back. A funky little place in US territory, "the Point" is only accessible on land through Canada. What was really cool about running here was running along the 49th parallel. Cal C and I ran down Roosevelt Avenue which stretched several miles along the Canadian boarder. The only thing separating us from Canada were people's back yards. I also got to run along rock and drift wood covered beaches for several miles. All in all a great time away with the family!

Orca in the Straight of Georgia off Pt. Roberts

Not a Flower for me to Pluck

2011-08-11T05:54:00.000-07:00

While taking what I believe is a well deserved break from running, my mind wonders more than what I'm accustomed to lately. Heck, it's only been a little more than two weeks since I crossed the finish line of my sixth race this year, but it seems longer. Some have asked me what I have planned next. This is a great question but its not (yet) worthy of a response. I'm simply trying to absorb some things from my experiences since January. Six races totaling 412 miles with a total elevation gain of 74,623 feet. To put this in mountain climbing perspective, that’s enough to scale Mt. Everest 2 ½ times.

As I reflect on the last six months, and even the last four years, I discover things that I take for granted now as a runner that I had no knowledge of before I started running ultras. I'm also keenly aware there is so much I still don't know, and may never know, but hope to learn one day. As long as I remain willing.

We live in a saturated society. Information gained with the push of a button. Billions of facts and figures at our fingertips. But are we wiser for it? Are we better because of it? Most of us seek knowledge. Questions asked are readily answered. But do these answers bring wisdom?

The answer to this question is no. Because unlike knowledge, wisdom is not found through a push of a button. Or the turn of a page. It is found on the hard road taken toward the goal you put down on a piece of paper. The commitment you make to yourself that you didn’t ever think you could make, but do, and then you deliver on it.

It starts with small steps. A progression, from questions to commitments. And moves from answers to awareness. And it reminds me of a quote that I heard that goes something like this...

"You think wisdom is a flower for you to pluck. It is a mountain, and it must be climbed.”

Kwai Chang Caine

My Article Published in the OC Register

2011-08-05T06:43:00.000-07:00

My Pacers Bino and Chris

Yesterday The Orange County Register published an article I wrote about my experience leading up to and running the Angeles Crest 100 mile endurance run. Click here to read. Enjoy!

AC 100 - Being Drawn Back In

2011-07-31T16:22:00.000-07:00

“The Mountains are Calling. And I Must Go”
John Muir

Before the start with Bad Rat Tracy M.

There is so much more I have yet to learn about this sport. So much! And I’m beginning to realize it's what I’m learning that keeps drawing me back into it. Even after deciding to move on with other priorities in my life. I’m drawn back in.

Entering aid station somewhere between mile 25 and 50.

Last weekend was a perfect example. Because last weekend should not have happened, if not for a fate-filled phone call I received but didn’t take, and ultimately couldn’t deny. I’m talking about Angeles Crest 100 miler here, the race I chose not to do, then changed my mind only to line up with all the other nut jobs at the starting line at 5 a.m. Saturday morning July 23rd.

Its been said that wisdom is learning what to overlook. If you think about it, one has to deduce that the opposite must also be true. After all, how could you know what to overlook if you didn’t know what not to overlook?

negotiating hydro pack while conferring with crew

My plan at AC 100 was first and foremost to finish the race. Why? What I’m learning about this sport is you have to have respect. Respect for the mountain you run on. This I try not to overlook. To go into a 100 mile race with a goal time, if you have never run those mountains, is to not respect the mountains. I don’t believe in this approach and I’ve seen a lot of people who get chewed up and spit out up there who try otherwise. Other than getting lost on a training run, I had never run in the San Gabriels before Angeles Crest 100 mile and I wasn’t about to go in guns blazing.

There were quite of few learning granules I picked up running AC. Mainly from things I overlooked:

Granule number one: incorporate hiking into the training regimen. This course has soooo much climbing up steeps that aren't runnable that you have to prepare accordingly. The climbs up Baden Powell, Mt. Hilliard and Mt. Wilson are the big three, but there are others. Its hard to bounce out of a one or two hour hike and into a solid pace if your not ready for those hikes.

Granule number two: train for the heat. This race used to take place in September, now it's in July, the hottest time of year. Yes there is more daylight in July, but daylight brings heat. I didn't feel cool until the sun was behind the horizon. Even then I ran all night with no shirt on. It's a scorcher out there.

Granule number three: maximize time training on the course. There is no better way to find your advantage out there than to experiment on the trail you'll run on race day. Knowing how long you'll be trudging up a mountain or flying down a canyon is a huge advantage to everyone.

Other observations:

AC has a lot of running at elevation, even more than I expected. You are flirting between 6'000 to 9'000 feet for first 50 miles. This is much more time at elevation than Western States when you are off the mountains and into the foothills after mile 35. So what about this? Unless you can live and train over 6'000 feet for three weeks or more you have to run carefully for the first half of this race. My heart rate was at least 20 beats per min higher in the first half than in the second, even going conservatively.

Finally, there are some very runnable sections on this course and you have to be prepared for them. Going easy on the first half of the course helped get me through the second half. While I might have gone a little too conservative early on, given my goal to finish and not scorch the trail I’m happy with how I executed the plan. Thanks a million to my crew Trina M and Jeff P and Chris C and Bino M for pacing me.

All in all another fun day at the office. Now I have to get back to my other office!

Angeles Crest 100 - Cliff Notes

2011-07-25T16:08:00.000-07:00

Here is my brief take on last weekend with more to follow...

What a course! Just when you feel like letting loose it roles you up again in a wad and spits you out! The hiking, oh the hiking! Relentless climbs. Started out very conservative in 44th place and slowly made my way to 11th overall, but short of a sub 24 hour time. Not disappointed though because my goal since the day I signed up for AC was to finish this race not for time but to help my chances for the So Cal Ultra Series.

Thanks to Bino and Chris C for pacing me, and Jeff P and Trina M for crewing me!

AC. Ready or Not...

2011-07-21T20:39:00.001-07:00

When Going Through Hell, Keep Going

2011-07-18T06:10:00.000-07:00

A bright sun was shinning over my head. But every step I took was into darkness. I was struggling just to hang on. My stomach, legs and feet had all abandoned me. My mind was now slipping.

I recently wrote that running ultras is more about trust in yourself than your god given talent. Sometimes things can get really bleak out there. As if you’re going through hell. But if you keep moving forward, despite your state, eventually you can get through it. And when you do, when you make it through hell, you can learn a lot about yourself.

My very first trail race I was going through hell. My body started to shut down. I couldn’t eat or drink. I could barely walk. I felt helpless. The feeble thoughts that occupied my mind were like gasoline feeding the flames around me. As I stumbled along in this hapless state, I was interrupted by the sound of footsteps behind me. I turned to see an elderly runner approaching. He slowed to inquire about my condition. He then reached into his pocket and handed me a small white tablet. "Take this, it will fix your problem."

As I reached out to take the pill from his hand, I noticed he was smiling. He explained to me that my electrolytes were out of balance. I didn't question or doubt him. I believed him and took the pill. From a total stranger. Within 5 minutes I started to feel better, good enough to finish the race. I’ve been using Succeed Tabs as a runner ever since that moment.

Wisdom comes from many places. But mostly it comes from just being on trail, in the elements, seeking answers. If you have trust, wisdom will smile on you.

Running In Life's Balance (pub. Ultra Running Mag. 9/2011)

2011-07-11T09:06:00.000-07:00

A friend of mine once said it. No matter how focused you are on your training. No matter how committed you might be to accomplishing a goal. Sometimes life gets in the way. After 23 years of running, I’m still learning how not to fight this rule, but to embrace it.

This morning I hitched a tandem up to my mountain bike and my seven year old and I rode around our neighborhood. We stopped at a playground and I pushed her on a huge tire swing. She laughed and giggled as I spun her. Then we rode away until we arrived at a coffee shop where we stopped for a snack and I played music for her on my IPhone.

My difficulty is this. I have a hard time hitching tandems, or pushing tire swings, even hearing giggles when I’m hunkering down for a 100 mile race. Its not easy to explain, but it is easy to understand. Life is a plethora of priorities. But for each priority I choose today, I must also choose to put off another for tomorrow.

Over the last six months I’ve been hunkering down a lot, training and racing more than I ever have. But recently I’ve come to realize that sometimes running gets in the way. I have no regrets about my running, and its been a great year for me. I’ve learned a lot about myself. I’ve also learned that running is a really just a metaphor for life. The ups and downs that it brings. I’ve faced some challenges in my races this year. Yet overcoming these has helped me build confidence and trust in myself along the way.

I recently wrote that it's the simple things, those that we take for granted, that matter the most. The moonlit path under a steely blue horizon during an ultra. Surely we all need to be carried away on our own moonlit path. But for the beginning of every path there is also an end. And we need to notice when we arrive at the end of these paths. And when we do, we just might find someone there for us, laughing and giggling.

Yes, it’s the simple things. They matter the most.

Lost and Loathing On The AC Trail

2011-07-03T20:04:00.000-07:00

What, we're lost? How do you use this compass anyway?

I spent the better part of today on the Angeles Crest trail with two very cool runners, Travis C and Larry R. Until two weeks ago I’d never set foot on the AC trail so today offered a great opportunity to see some of what’s in store come July 23.

Larry R and Travis C

We ran the last 25 miles of the course from Chantry to the finish. All was going swimmingly until we hit Millard campground, mile 95ish on the course and site of the last aid station. Following what looked like the course trail according to the map, we sauntered down along a creek until we got to a place that looked like it had been blown up by a tsunami. Only tsunamis don’t make it as high as the San Gabriel Mountains. But the trail had vanished! So whatever hit it, even if it wasn’t a tsunami, must have been as big as one. Trees were obliterated, rocks and branches strewn about. But I’m really not complaining about the lost trail. Because a wrong trail that is lost is much better than a wrong trail that isn’t. Get it?

The Bug Man from the Gardening Shop

So then we turned around. And climbed. And climbed. And complained. And complained a little more. Until we came upon this eerie cabin with abandoned cars and surreal looking dolls staring out of the abandoned cars. It was zany here. So Larry R decided to knock on the door to find something. Like where the F#Vk-are-we? Or where the h3#L do we need to go? He knocked. And just like that, no one answered! Uhmm....isn't this is a good thing?

So then we kept running. And running. And wondering. And wondering where the hell we were. Until we came upon a man behind a bush. This man showed not his face, nor his body. Just water from a hose was all we could see. I semi-yelled “Excuse Me! Where is Loma Alta park?” And the man behind the bush spoke to us in clear sentences as if he spoke to everyone from behind a bush. “Oh just turn right once your down the road”, he said with no discernable face or body parts. “Thank you man behind the bush” I thought to him as we continued running into our unfinished abyss.

From here we ran over a paved road with lots of turns and houses along the side. Finally, after battling heat, smog, flies, a bugman, self doubt, tsunamis, and a bushman, finally, we found our pot of gold.

But Travis, Larry and I never did see a rainbow!

Race Difficulty - Comparisons of Ultras

2011-06-29T06:45:00.000-07:00

I came across this analysis of various races and their relative difficulty from realendurance.com. Very revealing and seems in line from my experience at San Diego and Western States. I'm about to find out about Angeles Crest 100. Three weeks and counting...

Relative Event Finish Time to Western States 100 Mile.

Sample Criteria:

Same individual completed the listed event and one of the following 100 mile run in the SAME YEAR: Western States, Vermont, Leadville, Angeles Creset, Wasatch, Kettle Moraine, Hardrock, Rocky Raccoon, and Mohican.

The relative percentage is first averaged over the samples for each 100 mile reference, then normalized to Western States, then averaged over the nine 100 mile runs listed.
The relative uncertainy of the analysis is porportional to 1/sqrt(sample size).

Time

Dist. Rel to Sample Event Name
 WS100 Size 

135m 157% 133 BadWater Ultra Marathon  
100m 155% 904 Hard Rock 100 Mile   
100m 131% 58 HURT Trail 100 Mile   
100m 117% 3279 Wasatch Front 100 Mile   
100m 113% 45 Mount Rushmore Trail 100 Mile  
100m 113% 115 Bear 100 Mile   
100m 112% 90 Bighorn Mountain Trail Run 
100m 111% 396 Massanutten Mountain Trails 100 Mile
100m 108% 14 Tahoe Rim Trail 100 miles 
100m 108% 2156 Angeles Crest 100 Mile   
100m 107% 12 Grand Teton Races 100m  
100m 106% 79 Superior Sawtooth 100 Mile 
100m 105% 80 Cascade Crest 100 Mile   
100m 103% 4508 Leadville Trail 100 Miles  
100m 100% 7497 Western States 100 Miles  
100m 99% 79 San Diego 100 Mile   
100m 96% 46 McNaughton Park Trail Runs 
100m 93% 72 Rio Del Lago 100 Mile   
100m 93% 41 Ancient Oaks 100  
100m 91% 66 Haliburton Forest 100  
100m 90% 984 Mohican Trail 100 Mile  
100m 89% 108 Javelina Jundred 100 Mile  
100m 88% 341 Old Dominion 100 Mile One Day  
100m 88% 34 SULPHUR SPRINGS 100 Mile 
100m 88% 451 Arkansas Traveller 100 Mile 
100m 88% 628 Kettle Moraine 100 mile  
100m 84% 3533 Vermont Trail 100 Miles  
100m 84% 91 Heartland 100 Mile   
100k 81% 68 HURT Trail 100k option  
100m 81% 281 Umstead 100 Mile   
100m 81% 1654 Rocky Raccoon 100m  
100m 80% 41 Old Dominion 100 mile Memorial Day
100m 76% 22 Dan Rossi Memorial Ultras 
140m 66% 17 IronMan CoeurdAlene  
140m 61% 20 IronMan Canada  
200m 60% 8 Mt Tam Double Century 
100k 58% 45 Where's Waldo 100K  
200m 57% 14 The Terrible Two  
100k 53% 97 Bandera 100km  
140m 53% 25 IronMan Wisconsin  
50m 48% 332 Zane Grey 50 Miles  
140m 47% 28 IronMan USA Lake Placid  
100k 46% 1052 Miwok 100K  
140m 46% 35 IronMan Florida  
100k 46% 42 Kettle Moraine 100k option 
140m 46% 14 IronMan Hawaii World Championship
50m 40% 99 Bishop High Sierra 50 Miles 
50m 40% 70 Tahoe Rim Trail 50 Miles 
52m 39% 340 Sierra Nevada   
100k 39% 144 Ruth Anderson 100k  
100k 39% 7 Orange Curtain 100k  
50m 37% 229 White River 50 Miles  
50m 36% 340 Silver State 50 Miles  
50m 36% 528 Quicksilver 50 Mile  
50m 36% 425 FireTrail 50 Miles  
50m 36% 80 Run on the Sly 50 Miles  
50k 35% 338 Silver State 50k  
50m 35% 342 Nugget 50 Miles   
50m 35% 19 Mt Hood PCT 50 Miles  
50m 35% 369 Leona Divide 50 Mile Run 
50m 35% 147 Umstead 50 Miles  
50m 34% 536 California 50 Miles   
35m 34% 84 Santa Barbara 9 Trails 35 Mile  
50m 33% 2568 American River 50 Miles  
50m 33% 52 McKenzie River 50 Miles  
50m 32% 414 Avalon 50 Miles  
50m 32% 41 Rocky Raccon 50 Miles  
50k 31% 203 Baldy Peak 50k  
50m 31% 163 Helen Klein 50 Miles  
50m 30% 114 Cow Mountain 50 Miles  
50k 30% 64 Tahoe Rim Trail 50k  
50m 30% 372 Jed Smith 50 Miles  
50k 28% 16 Bishop High Sierra 50 Mile and 50 Km
38m 28% 26 Haleakala Run to the Sun
50m 28% 20 Ruth Anderson 50 Miles  
50k 28% 37 Mt. Disappointment 50 Km  
50k 25% 12 Nugget 50 Miles   
50k 24% 411 Ohlone Wilderness 50K Trail Run 
50k 23% 253 Crown King Scramble 50k  
50k 23% 195 McDonald Forest 50K  
71m 23% 31 WildFlower Long Course Triathlon
50k 23% 7 Bighorn Mountain Trail Run 
50k 23% 76 Run on the Sly 50 Km  
34m 22% 36 Peterson Ridge Rumble 60k 
50k 22% 219 Golden Gate Headlands 50k 
50k 22% 58 Bandera 50k  
50k 22% 53 Bulldog 50K Ultra Run  
28m 22% 687 Quad Dipsea  
50k 21% 43 Siskiyou Out Back 50K  
50k 21% 81 Chuckanut 50k  
71m 21% 27 California Half Ironman  
50k 20% 297 Quicksilver 50K  
50k 20% 13 Ruth Anderson 50k  
50k 20% 512 Skyline 50k  
50k 20% 1392 Way Too Cool 50k  
50k 19% 73 Hagg Lake Trail Runs 50k 
50k 19% 5 Wild Wild West 50k  
50k 19% 36 McKenzie River 50k 
50k 18% 301 OTHTC High Desert Ultra 50k 
50k 17% 31 Helen Klein 50k  
50k 17% 38 Salem Lakeshore Frosty Fifty Km 
50k 17% 384 Jed Smith Ultra Classic 50K 
45m 12% 14 Santa Barbara Long Course Triathlon

A general trend can be observed below:

From 50 km to 100 mile,   factor is 4 to 6.
From 50 mile to 100 mile, factor is 2.5 to 3.5

Thanks For the Memories

2011-06-25T05:45:00.000-07:00

National Cathedral - One of My Favorite Places to Visit

This week I spent some time on the road. On the road as in traveling. On the road as in “off” the trail. Normally a double dose of “don’ts” when training. But I’ve learned there is no such thing as perfect preparation when training for ultras. Its not like I can just press the pause button on life to do this stuff.

When my red-eye flight landed in Washington, D.C. it was north of 90 degrees and 90% humidity. I’m used to running while I’m traveling but this trip was a little more of a challenge. It wasn’t the heat so much as the schedule of afternoon and dinner meetings that took their toll. If I can’t run in the evening while on the east coast, mornings become a roll of the dice. I’ve just never been a morning runner. Waking up 3 hours early makes mornings that much more miserable on the east coast. I still managed a few very low-key runs.

Most importantly I was able to see Warren S and Martin V, two good friends of mine from my days living in DC during and after college. I haven’t seen these guys forever and it made the couple hours we spent together seem like minutes. Warren reminded me of the first night I met them. In the middle of a warm summer night in DC. Driving in the back of George’s pick-up truck with several cases of beer. No arrests. Martin reminded me of the 10ks we ran together. Like the Georgetown 10k. He pointed out that we did that race after staying out the entire night before eating and drinking a lot of nasty things. Then I remembered. Everything flowed perfectly for me in that race. Until I reached the finish line. And then I couldn’t control the flow. I continued running. Real fast. To the can. Not pretty.

Thanks for the memories guys.

San Diego 100 - Race Report

2011-06-13T10:00:00.000-07:00

Ever tried to mix things up on a 100 mile run? Make it fun? Keep it interesting? Its not easy because it’s still, well, 100 miles.

Whether it was the copious amount of Cabernet and the gineormous hamburger I had for my pre-race dinner, the Vespa drink and mayo-smothered turkey sandwiches during the race, or the hours spent on my elliptical machine at sub-aerobic heart rates for many months, something worked for me at SD 100.

Race Director Scotty Mills

The only problem with wearing a blue clown’s hat made of heavy felt for 100 miles is that after just 13 miles your head turns into a boiling tomato. So my vision of running 100 miles with a clown hat to “mix it up” quickly faded, and I flung the circus derby like a Frisbee at Rob M when I rolled into the Red Tail Roost aid station.

The San Diego 100 mile endurance run takes place in the Laguna Mountains 57 miles east of downtown San Diego. 2011 was the tenth running of the race which, by this runners account, is every bit as challenging as Western States. Sure San Diego lacks Western States’ vertical gain and loss, but it more than makes up for this in its more challenging technical terrain. Yes San Diego lacks the stifling Western States’ heat, but it counters with a long sustained climb at elevation at the end of the race. Its no surprise that the average finishing times of these two races is within 3%.

One of the toughest sections of SD is an 8 mile climb which comes at mile 36, during the hottest time of day. I suffered here but loved the popsicle station around 2.5 miles into the climb. Here runners are offered a choice of a small or large popsicle, the large being the prized cherry/pineapple Big Stick I remember from grade school. Have you ever run with a Big Stick? I grabbed my ice cold 60 calories and quickly shuffled along.

Jen and I at aid station

As I moved through the aid stations my crew was doing a great job at keeping me fed and hydrated. My wife Jen, Laura W and Rob M served me what I’ve determined was my magic formula – Vespa Drink and Turkey sandwiches. I started on this diet at mile 44 and by mile 50 an unusual and sustained energy crept into my legs. My heart rate dropped to a consistent 130 bpm, my optimal fat burning zone. I no longer had to eat gels every 30 to 45 minutes to sustain my energy as I had early in the day.

Having now completed my third 100 mile race, I’ve come to realize that this sport is as much a selfless endeavor as it is a selfish one. On the grander scale, the hours of my solitary training to prepare for this grueling oddity are dwarfed by the hours spent by all the race volunteers and my crew and pacer who worked around the clock to watch my back. It is here that I give a special thanks to Rob M who, for the third time now, paced me to the finish line of another 100 miler. When I began to crack around mile 93, yelling loudly that we were sure as hell lost on this dark trail, Rob simply said “stop worrying about your map and just run”. At one point I was sure we’d missed a turn, thinking we’ve covered more ground than we really had. When Rob finally said “you think you are hauling ass and you’re just not” I knew it was time for me to shut up. Moments later we found our turn and began the long descent to the finish line.

As Rob and I approached the finish line I could see Scotty Mills, the race director, who I’d seen throughout the day offering words of encouragement to all the runners. Then I heard Jen and Laura W cheering for me, and I knew I had truly reached the end of this journey. Time was on my side on this one with a top 10 finish and a new PR of 21 hours and 46 minutes.

To my crew Jen and Laura W, all the volunteers (especially Bad Rats Scotty Mills and Tracy Moore), and most importantly my pacer Rob M, thank you all for making this journey one to remember.

Burning At Both Ends

2011-06-06T19:02:00.000-07:00

After running the Bishop High Sierra 100k two weeks ago I was feeling pretty good about my conditioning, as well as my preparation for the San Diego 100 miler this weekend. But after catching a stubborn cold a week ago my confidence has been facing a stiff headwind. A cold in June? Yes. I hate colds. What I hate more catching three colds in the last six months. I don't remember the last time I had more than one cold in a year. Then again I don't remember ever training for and racing 6 ultras totaling 412 miles in six months. Did I mention I also have a job and a family? Yes, my candle is burning at both ends.

What I’m realizing is that I can’t take my health for granted, particularly now when I'm pounding my body like I am. I’ve also learned that the little things—like good nutrition, adequate recovery and lots of sleep—are irreplaceable. I’ve overlooked some of these and my immune system has paid price. Knowing this I'm going to do a few things differently now. Like not waiting until I'm sick to take vitamins and drink lots of water. Or trying to get my miles back up the week after finishing a 50 miler or 100k. Or not slowing down the social calendar when I really need the sleep. All common sense stuff, but stuff that leads to common mistakes.

I'm looking forward to my next two races. Both 100 milers, and both within my grasp. As long as the candle doesn't burn me!

Thank You. Hoka One One

2011-05-31T06:56:00.000-07:00

It wasn’t long ago that I was having serious doubts about finishing my ultra racing season. Routine long runs, something I look forward to, were becoming nearly unbearable from the pain in my foot caused by a neuroma. I went to a podiatrist who did to me what western medical professionals do so well – he gave me drugs by shooting me up with cortisone. But the pain didn’t subside. Instead it lingered and seemed to get worse on the tough, rocky trails that I’ve been training and racing on.

I experimented with several types of shoes, hoping the pain would just go away. Trail shoes, road shoes, racing flats, anything I could get my hands on. But nothing seemed to help. Some shoes made it worse, while others fought off the pain for an hour or two. But inevitably the pain kicked in as soon as I started climbing hills or running on rocky terrain. All I could do was shrug my shoulders in frustration.

Then I tried Hoka One Ones. A rather unconventionally designed shoe, Hoka midsoles are as much as 2.5 times thicker and 30% softer than the typical trail shoe. With the additional thickness, Hoka’s were designed with a significant rockering (curve) in the soles, helping runners to produce a quick turnover. The shoes have a very wide birth with 50% more surface area than other shoes. Even with the thickness and wide surface these shoes are surprisingly light. My size 11’s weighed in a little over 12 ounces.

Just as soon as I started running in Hoka’s the pain from the neuroma simply stopped. I’ve been running and racing in them since April. With a couple of hundred miles logged in them, including a 50 mile and a 100k race with some significant technical terrain, I’m pretty sure my neuroma is no longer a factor for me. Other than some customary blisters, I walked away from both races without feeling any pain in my foot. I even switched back to a conventional trail shoe to be sure and the neuroma flared up again.

Hokas come in two models with a third to be released very soon. The Mafete, which is designed for trails, is the bulkier and widest of the two. The Bondi, for roads, is a little lighter and has a slightly smaller profile. I’ve been using both on and off the trail with much success. One caution is that I don’t recommend the Bondi for trails. I took them out on trail one day and rolled my ankle in the first several steps. A final note for Hoka neophytes—be sure to order at least a half size larger than you typical shoe size.

A third model, the Stetson, is due to be released in a matter of weeks and shares the Bondi light upper section and the Mafate wider footprint. My order has been in for a few weeks and my feet are getting anxious.

Thank you Hoka One One. I don’t think I would be running and racing ultras without you.

Bishop High Sierra 100k - Having Trust

2011-05-23T06:50:00.000-07:00

When Rob M and I arrived Friday evening in Bishop for the pre race dinner I quickly made a beeline to the beer garden that was serving up free local brew for runners. The restaurant was buzzing with runners chomping on pasta and garlic bread. But when I lifted the clear plastic cup and pulled on the silvery spout, a loud, hissing sound nearly knocked me off my feet. The keg was already dead!

The Bishop High Sierra 100k is the first 100k I’ve ever run. Aside from its connection to So Cal Ultra Series, I chose this race because of its difficulty and reputation for old school charm. With two kegs killed before our arrival, the charm had warn off and the difficulty had begun!

We started Saturday morning under clear skies with the prospect of thunderstorms arriving in the afternoon. I’ve never seen lightning during a race, and I was looking forward to some fireworks to keep my adrenalin flowing. Even though lightening didn’t appear, the course didn’t disappoint. We climbed along a sandy and rock strewn trail for 15 miles and over several snow drifts until we reached the Overlook turnaround at 9’400’. Here runners were required to grab a hole punch dangling from a post to mark their race number as proof they made the distance.

Surrounded by the majestic peaks of the eastern Sierra, we continued along mostly fire roads for another 18 miles at an elevation between 7’500’ and 8’500’. At this altitude I chose to ratchet things down a little and save some energy for the miles ahead. Even though my watch was set to ring every 45 minutes to remind me to eat, I wasn’t getting enough calories, probably due to the extra effort needed to run at altitude. I devoured some chicken burritos at the Intake 2 aid station at mile 26.5, and washed it all down with Gingerale. Man that tasted good.

Then I remember being passed by another runner on a climb around mile 29. I reminded him we weren’t even half way. His double take said it all. As the miles ticked away, my confidence continued to grow. I decided to hold back until mile 35 when we began the long 15 mile descent back down to Bishop. Again, I said to myself knowledge is patience, and patience pays dividends in this sport.

It dawned on me during the race that getting through the last portion of an ultra is more about trust than your god given talent. It's about the trust you have that the pain will eventually fade, and better moments are sometimes just around the corner. It's also knowing that this trust is constantly being tested, because sometimes even greater difficulties are around the corner. But you keep moving forward, despite the challenges, and eventually you get through them.

When I reached Sage Summit aid station at mile 52, my trust was redeemed. From here I could see the turnaround some 1,000 feet below. I knew I had to run down and back up 1,000’ of switchbacks, but I also knew that once I made the final climb, it was just over 5 miles to the finish and all down hill. So after several more shots of Gingerale, I descended into the valley below and turned to make my way back up this stairway to the sky. The Sierras were gleaming by this time, and the sun’s rays were piercing through the clouds and highlighting the valley below. Before I knew it I was making my final steps to the finish line. My final time was 11 hours and 38 minutes, 4th overall and 2nd age group.

Another day at the office as Rob M would say.

150 Miles Down, 262 Miles To Go

2011-05-14T06:24:00.000-07:00

Three races are now in the book. Avalon 50 mile, Old Goats 50 Mile and Leona Divide 50 mile. All behind me. So now comes the fun stuff. Bishop High Sierra 100k (10,000 feet elevation gain) next weekend, San Diego 100 mile (12,300‘ elevation gain) three weeks after that, then the grand daddy Angeles Crest 100 mile (with some 21,600 feet of elevation gain) in July. To be honest I haven’t really been thinking about the road ahead as much as I’ve taken things day to day. I think my body is ready for the challenge, now I just need to get my mind ready.

I’ll be heading up to Bishop next weekend with two training buddies Bino M and Rob M. This will my first time running Bishop and I’m looking forward to getting on the trail up there. The course ascends to over 8’500 feet with most of it at 7,000’ elevation or higher. It will be interesting to see how my body handles things up there. Whatever is to come, I’m excited about running a low-key, old school ultra event which this race is known for.

Below is a profile of the elevation of the course. Note the arrow which is the elevation of Denver just to put things in perspective!

Bishop High Sierra 100k Profile

Can A Runner Learn From A Boxer?

2011-05-04T13:51:00.000-07:00

Today I was on my elliptical machine churning out a few miles before going to work and I happened upon an article on Manny Pacquiao in the Wall Street Journal. What caught my attention was the article’s focus – which is on Pacquiao’s conditioning methods. Pacuiao’s has won world titles in eight weight classes – from 112 to 154 lbs. This is incredible to say the least. His record going into this weekend’s fight is 52-3-2 with 38 knockouts. He is favored to win against Sugar Shane Mosley who is 46-6-1 with 39 knockouts. Of course anything can happen.

So what is so special about Pacquiao’s conditioning methods? His abdominal work. The guy is grinding out 2000 reps daily of core work that is, well, inspiring. My routine of 100 reps daily has just been ratcheted up. He’s also incorporating a lot of running including hill, interval and obstacle work. With an ability to take his heart rate north of 200 bpm and hold it there for a “long period”, I can see how he simply wears down his competition.

Any lessons here for us ultra runners? If you want to maintain good running form for the long run while minimizing injuries in multiple areas, core work is critical. How many sit ups or crunches have you done today?

Image: xedos4 / FreeDigitalPhotos.net

2011 Leona Divide 50 Mile Race Report

2011-05-01T12:33:00.000-07:00

I don't normally post from my Iphone but since I'm at my kid's swim meet today with no Sunday paper, I'll indulge.

The 2011 Leona Divide 50 mile race was held yesterday with a record attendance of runners, good weather and great race support. In her second year as race director, Keira Henninger has moved this once salty ultra classic into a made-for-all trail run replete with a 30k, 50k and (original) 50 mile distances. Over 400 registered for the events, far overshadowing the 150ish that historically ran the 50 mile.

One of the best things about Leona Divide is the trail, which is uniquely varied in terrain, elevation and temperature. A blend of truck trail and single track (nearly all on the Pacific Crest Trail) moves like a snake through a constant mix of climbs, descents and rolling flats. Temperatures started in the high 30s/low 40s and rose to the mid 70s.

My only gripe about the "new" Leona coarse is the added PCT section from miles 25 to 28 and 32 to 35. Here runners must share a very narrow foot-wide trail along the side of a very steep slope while running in both directions (sometimes quite fast). Don't get me wrong here. I'm a big fan of single track trail, but not on a narrow two way section of a race the has ballooned in size and will probably continue to grow. Slower runners are asked to stand aside for the faster runners which, given the very narrow and steep terrain, means stopping and leaning against a grade some 20, 30 100? times for some of the back of the packers! The old coarse had a similar problem but seemed manageable with fewer runners.

I went into Leona hoping to break 8 hours and if not then at least break my previous time of 8:15. Just before the 6 am start we runners were entertained by the Jimmy Dean show to loosen us up. Once underway I was feeling excitement and found my rhythm in the first 20 miles. But this was the first time for me running the new coarse. Not a problem until I tried to gauge how far I had run. When I hit Jimmy D's aid station around mile 25, the old turn around point, and found out I had another 5 miles to run to the new turn around, my excitement quickly turned to frustration. Miles 25 to 35 was the new section and for me the most difficult. After the narrow single track, the course descends a long truck trail.

At one point after running alone for a good 10 mins and not seeing any trail markers I thought I was lost. It was only seconds after I shouted several loud expletives that a runner rounded the corner. Frustration turned, at least momentarily, to embarrassed relief. But as I continued down the long descent and then turned to make the long climb, I lost my sense of rhythm and doubt started to creep in. I reminded myself that these miles, 25 to 35, were usually the hardest for me in a 50. Too far from the start to feel good, and not far enough to feel the pull and adrenaline of the finish. Knowledge is patience I reminded myself.

Once I made the climb I knew most of the remaining miles were rolling flats and a long descent. I got my rhythm and confidence back through most of this section and managed to pass several other runners. I could feel the finish line by now which helped me stay on pace. I rounded the last turn knowing my first goal was out of reach and not sure about my second goal. When I saw the clock I felt satisfied with a 5 minute PR for the course. 8 hours 10 minutes.

From excitement, frustration, relief, doubt, confidence all the way to satisfaction, Leona brought them all to me. Just like a slice of life. Another reason I like running ultras.

Keep it real runners!

The Burden

2011-04-24T19:09:00.000-07:00

"The burden which is well borne becomes light."

Ovid

Music on the Mind

2011-04-22T14:00:00.000-07:00

I'm often reminded how much music influences my mood, thoughts, even my perspective. I remember when I was in college and I changed my major because of music. I won't go into detail for fear of reprisal by big brother but I owe it to the Clash, more specifically Joe Strummer, who often sang about a world of injustices, cataclysmic idealism and even misfit youths.

Now, thanks to the Music Genome Project, I can stream music into my brain like DNA from my saliva, or electrodes from my synapse. I love music, yet I’m not sure about the technology that now controls it. Don't get me wrong. I stream Pandora with the best of 'em, especially on long runs over several hours when I'm going it alone. I should be rejoicing in the made-for-me-random rhythms it throws down on my plate. Hell, I lap it up like a pig at a trough.

But there is a subtle, albeit sinister, doubt lodged somewhere deep in my stubborn cortex. Is music made to be streamed at the touch of the finger to an "I" this or an "I" that? Is there any magic lost when you can hear any tune, anywhere, anytime, with anybody doing anything for any reason? Listening to music used be like playing Russian Roulette with adrenalin. You never knew where or when you would hear a song that would send a surge through your limbic system. Now music is like picking up a prescription from Rite Aid. Need a surge of aggression? Dial Rhapsody for The Chrystal Method. Melancholy? Type in System of a Down.

Call it Orwellian paranoia, but sometimes I miss my RCA turntable that used to play Sandinista only so loud before the speakers nearly burst from Paul Simonon's heavy base beat. I know I'm aging myself kids, but that memory is only blurred by the Schlitz Malt Liquor talls that accompanied it.

Excuse the rant folks, it's just a Rebel's Waltz.

When A Tick Was Sucking My Blood

2011-04-17T20:33:00.000-07:00

Have you ever run through tall grass only to have a blood feeding parasite attach itself to your skin? You don’t realize it because it inserts its chelicerae (cutting mandibles) and hypostome (feeding tube) into the skin with little notice. The feeding tube is covered with recurved teeth so the bastard puts a vice grip on your flesh.

I had the pleasure of this experience today! I only found the tick while I was taking a very rare post-run shower. I was scrubbing my legs (again a rare occurance) and there it was on my hand! I flung the mandible laden creature to the shower floor. I watched it scurry aimlessly in a pool of shower borne suds. Then I quickly captured it in a plastic container I normally use for Succeed tabs.

I’ve been warned about ticks for years. Stay out of the grass or else! Well today Rob M and Bino joined me for a run through some pretty tall grass. Nearly 30 miles of it. At one point when we were descending Rattlesnake Ridge in El Moro the trail was not even visible for over a mile. As we ran through this narrow, rock ridden single track, unable to see the ground beneath our soles, we were like banshees descending into the depths of an arachnid hell. Then Bino moaned. After two ankle rolls under this grass covered minefield he’d had enough. But we continued down, into the breach.

The biggest fear of a tick isn’t the blood it sucks from your veins. Or the teeth it lodges into your flesh. The biggest fear of a tick is the disease it injects into your body. Ten human infections are known to come from ticks. Rocky Mountain spotted fever. Babesiosis. Tularemia. Lymes disease. Like the menu? You better, ‘cause it’s made to order for exploring runners.

If there is any silver in this lining it isn’t the thread of disease these critters spread, and it isn’t the misery they sling at us outdoorsmen. It’s that the disease can be detected and treated. My biggest fear of ticks is Lymes disease. This debilitating, life altering disease is the most common tick borne disease in the northern hemesphere.

According to Wiki, early symptoms “may include fever, headache, fatigue, depression and a characteristic circular skin rash called erythema migrans. If untreated, later symptoms may involve the joints, heart, and central nervous system. In most cases, the infection and its symptoms are eliminated by antibiotics, especially if the illness is treated early. Delayed or inadequate treatment can lead to the more serious symptoms, which can be disabling and difficult to treat”.

Turns out that Lymes disease is very rare in California and extremely rare in Southern California. The current rate of Lymes disease in Southern California is .02%, or one in 5000. But like the politicians say, there are lies, damn lies and statistics. So what does this all mean? I’m testing that damn tick!

Clogen Laboratories offers DNA testing of ticks to determine if you have a Lymes disease tainted blood sucker, or just a blood sucker. Even though my odds are good I’ve got “just a blood sucker”, I’ve decided to send the parasite in for a DNA analysis.

Stay tuned....

Santiago Truck Trail - A Favorite

2011-04-10T15:36:00.000-07:00

Santiago Trail - Cleveland National Forest

As training runs go, today's served up some good climbing (and descending) and a good mix of terrain. Starting on Serrano Creek trail I made my way into Whiting Rance under clear skies. Its amazing how empty the trials are at 7 am. I ran for a couple of hours before I saw anyone out there. Then the mountain bike parade began.

Some runners get down on mountain bikers, and I have said a few critical words about them, but overall I'm happy to share the mountain with them. This stems from an incident that happened to me several years ago when I was out on Santiago Trail with another runner who ran out of water. After she drank all of my water, she started to suffer from heat exhaustion, became dizzy and nearly collapsed. I quickly flagged down the next mountain biker who was happy to share his water. Ever since then I gladly share trails with mountain bikers.

I made my way up Dreaded Hill, down to Santiago Canyon Road and then up to Santiago Trail and on to Old Camp. Modjeska Creek was the highest I've ever seen it, no doubt from the snow pack that is quickly melting on Saddleback Mountain. I didn't have my Garmin with me so I'm guessing the total climbing for the day was in the range of 4,500', which isn't bad for an estimated 26 mile outing. Getting time on my feet in terrain that simulates my upcoming races is the best training I can do.

My climbing legs are nearly back after running the Old Goat 50 miler two weeks ago. Next on the docket: Leona Divide 50 miler on April 30, my last 50 mile race for the So Cal Ultra Series. After that come the big boys: Bishop High Sierra 100k, San Diego 100 mile and then Angeles Crest 100 mile. All of these races are between now and July!

Deep breaths now....

Crossing the Catalina Channel

2011-03-30T22:13:00.000-07:00

Last weekend I accompanied a stand-up paddle boarding team that raced from Catalina Island to Dana Point California -- 39 miles across the Catalina channel. The two-man team consisted of my brother Al C and Keith. The crew boat was captained by Greg P who was supported by his son and first mate Daniel P with me serving as head swabby. I filled in by grabbing the board during the many transitions along this trek, downing Red Bulls on the hour and scarfing whatever food remnants I had leftover from my 50 mile race the day before. It was a great effort by Al and Keith who paddled a combined 8 hours and 42 minutes, much of the time in a difficult head wind, and came in third place in the Masters two-man relay division. Good job guys!

Al C

Keith

Old Goats 50 Miler -- Race Report

2011-03-26T21:26:00.000-07:00

Knowledge is patience. Patience is knowledge. These were the words I kept repeating to myself at the Old Goat 50 miler. Over and over.

Going in I knew this was going to be a big hurdle. Old Goats is the second race I entered that is part of the Southern California Ultra Grand Prix series. A reported 13,423’ of climbing and descending, a lot of technical trail and several stream crossings. According to the Old Goat website, the “race ranks among the toughest fifty milers in the country”.

This course is nestled in the Santa Ana Mountains, a mountain range that extends for 36 miles between Orange and Riverside counties. We started out of Blue Jay campground and headed “out and back” for 20 miles through a pretty technical single track. This was the hors d’oeuvre served to the runners before they were offered up the 4000’, 8 mile climb from the bottom of Holy Jim Canyon to the top of Saddleback Mountain.

I need to say cheers to Charlie Nickell for standing in butt cold water to help all the runners cross a creek before we hit the Candy Store aid station. Wearing a wetsuit and booties, Charlie stood in a stream for hours to help the runners get through a rather rapid section of the creek. How many people do you know that would do this?

As I made my way up the 4,000’ climb of Holy Jim trail and then Main Divide, I continued my mantra, knowledge is patience and patience is knowledge. And as I approached the summit, I realized it was beginning to work. Saving my energy on the climb, I had the strength to motor through the last 15 miles. On another note, have you guys ever listened to the song Rise by Eddie Vedder? It was in my head for much of these 15 miles. It’s such a cool song I hope you give it a listen.

9 hours 10 minutes and 7th place overall. I actually felt good at the finish!

Knowledge is patience.

Run Ultras - Why Do I Do It?

2011-03-21T06:44:00.000-07:00

The moon breaks through the twilight. Its light glows on the path before me. Over my head looms the night’s sky and in front of me the steely blue horizon is fading. I notice a tiny yellow star, twinkling. Then it finally occurred to me why I’m out here.

This week I signed my name on an application, licked a stamp and dropped an envelop in a big mail box on the side of the road. I drove away and looked in the rear view mirror. I could feel the skin tingling on my back. That feeling of anticipation, kind of like jumping from a cliff to a lake far below. I’m now airborne, and there is no turning back. Exhilaration seeps in.

Inside the envelope was an application to the Angeles Crest 100 mile run. But sealing the envelop was my decision to run at least six ultras this year as part of the Southern California Ultra Runner Grand Prix. This is a “points earned for races completed” series of ultras with 19 races from 50k to 100 mile distances.

Sometimes people ask why. Why do you do this...run 50, 100 Miles? Ok, yes, its a little different, I’ll admit. What are the alternatives, golf? Tennis? Enough said there. I used to like surfing, but found it to be a little boring, waiting for the waves and all. Cycling? Way too much emphasis on equipment to be a genuine endurance sport for me. Swimming? Great for kids.

Viktor E. Frankl wrote in Man’s Search for Meaning that the prisoners in the Nazi concentration camps, men suffering in horrid conditions “experienced the beauty and art of nature as never before“. In this book he writes “If someone would have seen our faces on the journey from Auschwitz to a Bavarian camp as we beheld the mountains of Salzburg with their summits glowing in the sunset, through the little barred windows of the prison carriage, he would never have believed that those were the faces of men who had given up all hope of life and liberty. Despite that factor—or maybe because of it—we were carried away by nature’s beauty...”

Frankl published more than 30 books on theoretical and clinical psychology. He maintained that the primary drive in life is not pleasure, as Freud believed, but the discovery and pursuit of what we find meaningful.

So what does all this mean? I’m not really sure and I wish I had the answer. Maybe being carried away by a moonlit path or a steely blue horizon, or feeling the simple exhilaration of sealing an envelop, has something to do with why I do this. Maybe I've come to realize that it's the simple things, those I used to take for granted, that matter the most.

I hope you are carried away by your own moonlit path.

Japan Disaster: Send a Donation

2011-03-13T08:59:00.000-07:00

Now is a good time to send a donation to help the victims of the worst disaster that has struck Japan since the dreaded American atomic bombs destroyed Hiroshima and Nagasaki. All you have to do is send a text and you can donate $10. The American Red Cross raised over $32 million in a similar campaign after the Haiti Earthquake.

How? Text to the following number: 90999 and type in REDCROSS. I did this and immediately got a reply asking to confirm the donation. It's as easy as that.

The Salvation Army, which has had a presence in Japan since 1895 is also providing relief. Text QUAKE or JAPAN to 80888 to donate to SA's relief efforts there.

You can also visit these organizations websites at the following links to make a donation via credit card.

The Red Cross

The Salvation Army

This Sport Needs An Enema!

2011-03-08T19:38:00.000-08:00

Can somebody tell me what kind of a sport we compete in when somebody dressed up as a [insert here] gets all of the press?

One of the most interesting things about ultra running is the lightening rod effect Dean Karnazes has on the sport. The guy is not considered by many to be an elite runner in the sport (although he has won races) yet he attracts more attention than most if not all of the “elite” runners. What is the beef here? Dean makes money in a sport that is not considered a money maker? Or is it just the media attention? Since money follows the media my guess is its all about the money.

Which brings me to this post. For those ultra runners who complain about Dean, you should stop for a second to remember that every company selling you products is making money off of you! That’s right, you! PROFIT. Take a look at Montrail for a minute. Glance through their “team” member websites. Everyone of them – hook, line and sinker – is pitching the product. They're even pitching the Montrail website! So who is in it for the money? Why do we have sponsors in our sport? Why do runners seek sponsors? For the money! Is there a line between sponsored “elite” runners and Dean?

Of course ultra runners that win the races should get most of the media attention and the money. But when you think about the general population who think running 100 miles is a throw back to Forest Gump and read People Magazine for the news, are you surprised they don’t?

Like the Joker once said, “Never rub a man’s rhubarb".

Yes of course I would like your comments!

My Neuroma

2011-03-06T14:08:00.000-08:00

Lyrics not to be confused with My Sherona. No, this song goes something like this...

What the &%$# is wrong with my foot! It feels like it is on fire. And we’re not talking about a small brush fire here. Holy crap I’ve got another 20 miles to run. What am I going to do? I wish they carried fire extinguishers at the aid stations. Every time I take a step my toes feel like they are going to explode. Did someone stash a gaggle of fire ants in my shoe? Running gods can you hear me?! Help. Me......

This, of course, is the scene I’m trying to avoid at my next 50 miler just three weeks away. But this, of course, is the predicament of one runner with a neuroma on his right foot. I thought it was just a rock that I had stepped on a few weeks back. The burning, ugly feeling that enveloped my toes and forefoot was downright rude to me and had no sympathy for my trail savvy feet. The burning, ugly feeling only showed itself on the longest of trail runs, but then started rearing its obnoxious head on the simple little runs during the week. Burning, ugly feeling, you're going to do this to me now? Oh boy.

So when I showed up at the podiatrist with shoes in hand I wasn’t surprised when he said it wasn’t a broken bone. What? Doctor please tell me I didn’t come here to find out I don’t have broken bone. No, you’ve come here to learn about a neuroma, and that you have one in your right foot. Neuromas suck, because they cause a burning, ugly feeling. And it feels like your foot is on fire....Thanks Doctor. Actually the guy was pretty cool, and he injected my foot with cortisone.

Image: jscreationzs / FreeDigitalPhotos.net

That was what he did. What I did was rotate several shoes through several runs. I found out that certain shoes cause the neuroma to flair up, and others don’t. Unfortunately my go-to trail shoes I’ve worn in the last few races—Montrail Mountain Masochist—seem to trigger the darn thing. My New Balance 760s, a road shoe, don't seem to trigger it. So until such time as this $%#@ thing packs its bags for good, I’ll be running in my 760s, which of course were discontinued this year. The good news to all this? 760s are available all over the internet at half price! Thanks running gods! I new you would look out for me!

Snow Running In Orange County, CA

2011-02-28T06:13:00.000-08:00

Orange County California. Known for its warm weather, sandy beaches and oceanside communities. But most don’t know that the highest elevation in the OC exceeds that of Denver Colorado. That’s right, the OC trumps the mile high city 5,689’ vs 5,280’.

When Rob M and I started running Harding Trail for a 29 miler to the top of Modjeska Peak and back, we looked up and saw snow on the ridge some 4’000 feet above us. “Think we’ll see much snow”? I asked Rob. He didn’t seem as convinced as I that the snow would be a factor today. Wow! Was I right about the snow! Once we approached the Main Divide road the snow was a foot deep and we became very determined to get through it. We trudged like yaks for several miles in OC’s finest powder!

There is something to be said for running into thinner air. Starting low and going high. 900’ to 5’500’. Getting off the roads. Falling face down in the snow. Keeping going while things aren’t going too well. Then rounding that last turn to see that small place you’ve been struggling to get to. Then to get there! Wow. Every time, every opportunity, I will relish it.

Here are a few photos and a short video of the journey.

Untitled from Will C on Vimeo.

Yak'n Aint Just For Frat Boys

2011-02-24T05:46:00.000-08:00

I'm getting ready to step outside for a 5 to 8 miler. The range is due to my lack of confidence in how I'll long I'll last out there. It's 21 degrees and still dark out where I'm at in the So Cal mountains and according to Weather Underground, where I am is the lowest temperature in the State of California. Before I go I'll be strapping on my Yak Trax which (hopefully) will keep me safe as I tread on black ice under the dark sky. I'm at a loss as to how you Canadians and snow bound Americans do this every day in the winter. Keep on Yak'n folks.

Tennis Ball Run

2011-02-20T17:40:00.000-08:00

Sometimes you just have to liven things up a bit. Today Rob M and I kicked a tennis ball for 6 miles along the beach during a 20 mile run. Sprint, stop, run, in the water, out of the water...great strength builder. You should try it sometime!

The Fifteen Five Technique

2011-02-07T18:29:00.000-08:00

A Trail of Snow in Chicago

This last weekend I tried a new training technique that should hold some promise for some long races this season. I was in Chicago for the weekend which is nothing but flat and mostly road/asphalt running (and lots of snow!). This stuff really tears me up if I'm running anything longer than 2 hours. Since I needed to get 30 miles in I did a 10 miler on Saturday and a 22.6 miler on Sunday.

The Primanti Sandwich -- A Pittsburg Favorite

I knew I was going to be on my feet for up to 4 hours on Sunday so I decided to try something different than the typical long grind pavement. I decided I'd do 15 minute/5 minute run/walk combination the entire time. I've heard several accounts of ultra runners doing planned walking like this during races with very positive results.

How did it go? I think it is something I'll be doing on a regular basis when I'm putting in longer aerobic runs. There are many benefits to the run/walk approach. First, I'm able to keep my running form during the entire time. Turnover, leg lift, and stride, the things that tend to get sloppy on longer runs, are maintained with the run/walk approach. Another benefit is my average heart rate remained pretty low, 132 bpm, even in during the later miles.

Another benefit of the run-walk technique is recovery. Neither during the run nor after did I ever feel the soreness normally associated with running on roads. My legs grew tired, but not enough to slow my pace or change my form. Run-recover-run-recover. Unlike when I finish most long runs, I felt relaxed and ready to keep running. Relaxed enough to enjoy a Primonti Sandwich and a Guinness before the Superbowl at Dunlay's on the Square!

Mega Storm? Yea Right.

2011-02-03T17:44:00.000-08:00

I'm going to cancel my trip". The words rolled off my tongue as I sat in front of the tv monday night watching the "mega" storm pummel the Midwest on it's way to the East coast. But when I boarded the plane to New York tuesday I decided the media was hyping the storm for ratings, and, after all, if my plane took off, surly it would land!

This week brought another road trip I've grown accustomed to as a working runner. This time to New York City and Columbus, Ohio for work and then to Chicago this weekend for a quick vacation. Despite all the miles in the air I managed to get some miles on the ground. I showed up in New York without any running shorts but i didn't let that slow me down (a little cold for streaking so I had to buy a pair).

I think traveling as a runner keeps me 'green and growing', a preferable state than, say, ripe and rotting. On this trip I was able to meet a very cool runner/ blogger, Eric G, who finished three 100 mile races in 2010 to qualify for Badwater (http://justamiletogo.blogspot.com). He did this despite crewing a runner at Badwater last year under the stifling heat. "It made me want to do it more", Eric said to me as we sat at a bar musing about ultra running and other necessities in life. I met Eric's dad on a plane to Milwaukee a year ago who told me that his son ran those crazy distances. I've been following his blog ever since and recommend it for some good running inspiration.

After running central park on weds evening, I gained some valuable experience running at Columbus airport on Thursday afternoon. I had several hours to kill so I bought a cheap pair of Ohio State sweats, changed into my running gear in the handicap stall in the mens room, put an extra shirt in a plastic bag, checked my bags and then stepped outside in 12 degrees to knock out 5 miles. Not the ten I would have done at home, but 5 less that I have to do this weekend on vacation to hit 80 this week.

Now I sit on Delta flight 1327 to LAX listening to Pandora uploading this post via wifi. This gig is kinda fun!

Keep it real, bloggers.

Trail Cop...Run!

2011-01-30T19:01:00.000-08:00

Forgive me officer, I am a runner. I run these trails with no malicious intent. I just like...."do you want to be arrested son?! This could cost you $1,600!" No sir....

Moments after being "busted" by Irvine Police (photo J.Rowland)

Socially Awkward?

2011-01-28T19:43:00.000-08:00

"Men and women who race at distances longer than marathons—also known as ultrarunners—are by reputation and reality a strange, obsessive, and somewhat socially awkward lot."

Ok, they're taken from last year's Runner's World article on Scott Jurek (the King of Pain), but do these words really describe us ultra runners? Ok, I can handle strange--I'll even consider this a complement in a world of plain vanillas. I can deal with obsessive--hell I'm now counting my weekly elevation gain. But socially awkward? Man, that one hurts.

Thanks Runner's World for describing us so equivocally. Oh, sorry, that's a little awkward. I meant go *#!* yourself!

Avalon 50 Mile - Race Report

2011-01-18T07:12:00.000-08:00

Bino M Finishing the 50

Have you ever seen the sun rise over the Pacific Ocean? Stood 20 feet from a wild buffalo? Peered 1,000 feet over a school of dolphin? If you haven’t, it's time you check you calendar and run the Avalon Benefit 50 mile run on Southern California’s Catalina Island. Avalon 50 is an old school ultra, now in it's 30th year, predating most ultras around the country. The course, with over 7,300 feet of elevation gain, is challenging yet offers some of the best scenery in southern California.

The race started at 5 am when the race official simply said "go" in a voice soft enough to be mistaken for a church prayer. Then some 250 runners scampered into the darkness up the streets of Avalon until we reached the trail head. From there we started the 2 mile, 1,600 foot climb to one of the Pacific Coast’s most glorious trails, the Trans Catalina Trail. As we climbed, I glanced to my right and for a second I thought I was peering over a glassy lake, with the stars above shining up at me from the darkness below. But the illusion quickly revealed itself when the reflection morphed into flashlights of runners on the trail below me.

Once to the top of the trail we continued in the darkness for another 30 minutes until we were greeted by the glow of an amber winter's sunrise over the Pacific Ocean. Next to me were two masters runners clipping along like they were running a 10k. Ray, a 54 year old runner from Long Beach, was training for Wasatch 100 mile run in Utah. We talked over several miles, covering many topics, from how we got into running to the ubiquitous lotteries of 100 milers. “Its all about the money” Ray laughingly said as we each descended into our own 50 mile odyssey.

I continued down the trail, feeling pretty smug listening to the Chemical Brothers’ ‘Asleep From Today,’ Moby’s ‘Hotel Intro’ and other trance VO2 vibe. The only hiccup listening to music on trail is that it has a limited life. Don’t expect to use it for more than a few hours, because the mind also needs to connect with the natural sounds around it. If denied this primitive need, my mind will tumble into a dark place I don’t want it to go.

The trail didn’t disappoint as it traversed dozens of miles of remote territory around Santa Catalina Island. Just after spotting a school of dolphin while cresting a hill hovering above the Pacific Ocean, I ran upon a giant buffalo right in the middle of the fire road. Do I run right by and hope for the best? Or do I saunter by gingerly to avoid a confrontation? Glancing for escape routes as I approached the behemoth, I chose the former, and got through unscathed.

At this point I was nearing the turnaround so I started counting the number of runners coming back to me. This was when I realized my goal of a top ten finish was in serous jeopardy. One, two, six, ten, twelve, fourteen...ok I got the message and just stopped counting. From here I resolved to do two things for the next several hours: keep my feet turning over, and pick off as many in front of me as possible.

So I kept on moving, through several aid stations where the volunteers worked tirelessly to help us tired runners, and through many miles of running in solitude. One by one, six runners came back to me, beckoning me toward the finish.

Then, finally, I turned the corner for the 2 mile, 1,500 foot decent on the paved road to the finish line. Wow, I thought, who ever thought of this punishing finish deserves a place in the funny farm. What we runners do for tradition! 8 hours 13 mins. 14th overall. A good day on trail.

360 Degrees of Motivation

2011-01-06T22:44:00.000-08:00

Today’s run almost didn’t happen. As I sat at my desk this afternoon feeling run down from working through my second cold in a month, my head felt like it was full of enough Elmer’s glue to supply a second grade craft project. I coaxed myself into it by making a promise just to go out easy on a 10 miler. What the heck, I thought, maybe I’ll feel better once I’m out there.

So there I was. Running along on a familiar trail, trying to determine how the next hour and half would unfold. As I moved through my playground, the motion took control of my mood, while my eyes feasted on the spectacles around me.

Sure, the dirt turned to sludge under my feet, and mud rose to my ankles, but when I looked up, the sky drooped with golden clouds that glowed like magic plumes. Yes, a favorite trail of mine was closed, and I couldn’t run down my preferred route, but when I turned around, Saddleback Mountain glowed from the sun’s nascent rays. Of course, I could feel the grasp of a stubborn cold, and my breath struggled to find its place, but as I stood under this inviting sky, I turned, and turned, and turned. By the time I turned 360 degrees, I knew I’d made the right choice. Indeed, I found my motivation.

I felt better being out there.

Here is what I saw when I turned all the way around. Be sure to click on the enlarge icon on the bottom and listen to the sounds.

360 Degrees of Motivation from Will C on Vimeo.

Suunto t3c Heart Rate Monitor Review - 4 Things to Know

2011-01-02T12:33:00.000-08:00

"Black Move"

Ok, I admit, I’ve been a Polar heart rate monitor (HRM) purist for more than 20 years. I’ve owned dozens of Polar HRMs, so many that I’ve started to discard them like old socks. Well, now it’s time to try out some new socks.

I recently contacted Suunto, another manufacturer of HRMs, and asked if I could test drive one of their monitors designed for runners. Suunto’s been around for a long time, since 1936 in fact, 41 years longer than Polar. Like Polar, the company is based in Finland. It is the subsidiary of sports giant Amer Sports Corporation, the parent company of Precor, Wilson, Atomic, Saloman and Mavic. Despite an extensive history making compasses, dive watches, and other precision instruments, Suunto’s foray into the world of HRMs came only recently, in 2004, when it introduced the t6. The company now offers an extensive array of monitors for all sports. They sent me the Suunto t3c designed for runners to test. Here is what I found:

Exit Star Wars, Enter Vogue – The way I see things, if you’re going to shell out a couple of hundred bucks to buy a HRM, you should be able to wear it as a watch, not just as a workout gadget. The problem is that most HRMs (Polar, you listening?) look like bling from a Star Wars costume party. Hello? Who designs these things? If you dare wear one to a social function you might as well yell “hey, look at me, I’m an athlete with no taste!” What is cool about the Suunto t3c is that it doesn’t look like a heart rate monitor. It looks like a well designed watch. Ok, sure, some of you would never wear your HR monitor after a workout. Others, well, you might like standing out in all your glory. I prefer to go undercover, and the Suunto does that very well.

What Size is Your Bra? – One of my biggest gripes about heart rate monitors is the transmitter belts you have to wear around your chest. They’re dreadful. I couldn’t guess how many times I’ve tightened my transmitter belt sooo tight around my chest, only to have it slide down to my waist less than an hour into a run. Heaven help me if I’m running for 4, 5 or more hours at a time (yes some of us do that). Do I stop and tighten the strap every hour so it stays put? Or do I keep tugging at it like an oversized male brazier? The belts made of hard plastic are the worst. The harder I run the faster they fall! NOT so with the Suunto t3c comfort belt. This belt is the most comfortable and secure transmitter belt I’ve ever worn. I’ve run for a couple of months now with this belt, including several 5 to 8 hour runs, and I’ve had zero issues with it. Once on, it stays on. It’s soft, wider than other belts and its elasticity is extremely resilient.

Don’t Forget Your Reading Glasses! – Of course, with every rose comes a thorn. While the Suunto t3c casts a vogue pose, you might need to exchange your sunglasses for reading glasses to read its display, not a good scenario during difficult endurance events. I’m using the Suunto t3c “Black Move” which has a black face and light digits. There is a large display section on the watch face, which allows you to scroll through time of day, real time heart rate, or training effect. There are also two smaller displays, which allow the user to scroll between elapsed time, calories burned, average heart rate and a few other data points. The problem, at least on this model, is that both the large and small display sections are too dim to read even in some daylight situations, and the smaller characters are just too small and difficult to read during an endurance event even in the best light.

Big Brother in a Watch. Seriously? Suunto offers a feature called the Training Effect which is designed to show you the degree “your individual workout improves your aerobic fitness”. It is said to be accurate measurement of how hard you have trained by using data from your own fitness profile and combine it with an analysis of your physiological progress in real time. The Suunto HRM then formulates your Training Effect, presented as a number on a scale from 1-5. This system could be useful for some, but for me its a little too rigid. In order to use the system properly the athlete is supposed to record every single workout with the Suunto HRM. Since I like to run gismo free sometimes, that is without a GPS and HRM, I wouldn’t be “compliant” with the Training Effect. Sometimes it nice to just for a run without monitoring everything!

White Display

Of course Suunto makes many different styles and models of HRMs, including the more advanced T6 which offers more features than the t3c. It also offers the “Black” option of the t3c which is a white display with black characters which I’m guessing offers better visibility than the Black Move style. All in all, for the price of around $170, I found the Suunto tc3 to be a pretty good HRM with great looks, a snug transmission belt and decent functionality.

Running Toward a New Year

2010-12-30T11:17:00.000-08:00

Sometimes it's good to get away to look at things with a new perspective. Running can get a little routine, even monotonous at times. The last week of the year was a good one for me on this front, spent on the island of Oahu with my extended family to celebrate my dad's 80th birthday. What a great time! Miss Hawaii showed up and performed a very cool hula dance at the birthday party.

While here I managed several runs, a few with family, and one interval session to the top of Diamondhead four times! Oahu is the home of the HawaiiH.U.R.T. 100, thought to be the toughest 100 mile race in the USA. One day!....?

Happy new year all!

Merry Christmas Runners!

2010-12-25T15:30:00.000-08:00

I hope all of you runners got what you wanted from Santa and are celebrating a great holiday! Don't forget to get you miles in!

Running. At Night. In the Rain. With a Cold.

2010-12-20T19:56:00.000-08:00

Boy, does it get any wetter than this? It’s been raining non-stop for 3 days in So Cal! And they’re calling for rain through Wednesday. Tonight I went out for a 10 miler and, despite a stubborn chest cold, I felt pretty good. Even though the weather sucked, rain and wind in my face the whole way, it felt good to just be out there. It kind of reminded me of a quote by distance runner Dave Bedford, who said “Running is a lot like life. Only 10% is exciting. Ninety percent is slog and drudge”.

Thank you, slog and drudge!

Saltwater 5000 - 2010

2010-12-14T20:53:00.000-08:00

This year's Saltwater 5000 is now in the history books. It was another incredible year. To read about it, click here.

40 Top Running Books

2010-12-08T20:42:00.000-08:00

I was recently contacted by a website that has put together this list of top running books. I didn't think much of this until I looked at some of the authors on the list....Sheehan, Noakes, Glover, Fitzgerald, Bannister, McDougall, and Burfoot are just a few of the "exhilarating" authors included on this list. I've read most of these authors and recommend you investigate these reads, whether you're an aspiring young runner or an old dog looking for some new tricks. Remember, regardless of your age, you're either green and growing, or ripe and rotting. Reading prevents the latter and promotes the former.

The Pacific Crest Trail - One Day.

2010-11-26T13:09:00.000-08:00

Today made for a good 10 miler from Big Bear Lake up Cougar Crest Trail to the Pacific Crest Trail and back. I always enjoy running on the PCT because it's, well, so huge! And it makes every other trail seem so small. According to William R Gray, one of the fist to hike the entire length in one effort, the PCT is "one of the longest and most majestic hiking trails in the world".

I just finished Gray's book entitled The Pacific Crest Trail, a journal of his seven month odyssey along the 2,650 mile trail that stretches from the boarder of Mexico to Canada. I'm now even more inspired to touch the southern boarder and then one day, be it over months or possibly years, but certainly after crossing mountains, deserts and forests, reach out to touch that northern Canadian line. One day.

From the PCT looking over Big Bear Lake.

San Gorgonio sits in the background.

PCT southbound

2,650 Miles from one end to the other. One day!

The Gift - A Video

2010-11-22T06:54:00.000-08:00

The gift is a short video (music by Moby) about some special outdoor moments I was lucky enough to capture on film this year. It contains no movie footage, only still pictures. 5,412 pictures in fact! I hope you enjoy it. And I hope it inspires you to get outside and look at all the amazing things that are waiting for you! Be sure to turn the volume up because the music is awesome.

To see it on full screen click on the start arrow then click the four arrow icon next to the vimeo link at the bottom of frame.

Please leave a comment! ROCK IT!

The Gift from Will C on Vimeo.

Catalina Eco Marathon -- The Hardest Marathon?

2010-11-14T09:55:00.000-08:00

Just before the starting gun of the Catalina Eco Marathon sounded yesterday, my thoughts flashed back to a conversation I had recently with my friend Jeff P. “Jeff what’s the most difficult marathon you’ve ever run”?, I asked. “Oh, that would be the Catalina Eco Marathon”. Spoken by anybody else these words wouldn’t be all that concerning. However, these were words spoken by a man who’s run over 150 marathons.

Runners ready, Go! And we were off. More than 370 of us, making our way up Avalon Canyon. We passed right by Hermit Gulch campground, not a notable landmark to most, but the home to four runners Rob M, Chris C, Gerry W and me the night before. As I looked over at the empty tent #6, I thought I could still hear sounds from the night before. Sounds? Ok, let me just say human noises only possible after spending hours taste testing Catalina’s finest Mexican food and cervesa. After that crescendo, the snoring, and I’m talking some weird alien sounding snoring, was actually a relief.

While steadily climbing for a couple of miles, I was getting some glances in at my heart rate monitor. These glances turned to double takes, which isn’t a good sign when you running Jeff Ps hardest 26.2. Oh well, I had only myself to blame, realizing that I was probably a couple of liters short on fluids at the starting line. Call it the Catalina cantina effect. Not recommended for PRs, course records or other breakthrough performances.

As we crested the top of the climb, we were just shy of 1,750’, atop of one of the most scenic vantage points in all of California. This was a day unlike most, with crystal clear skies and breathtaking views in panorama. To my right, across the Catalina channel, stood the Santa Ana and San Gabriel ranges. To my left, the great expanse of the deep blue Pacific Ocean. One of the most memorable moments for me was when Rob M and I were descending westward around mile 8 high on a ridge, and below us was an expansive view San Clemente island. It was a once in a lifetime view of this stealthy island only visible from the mainland on the clearest of days.

As the race wore on, we traversed a healthy mixture of ridges, canyons, truck trail and single track. We ultimately came upon the vaunted “Crunch” hill at mile 19. Difficult? Yes. But a good break from a rather monotonous 3 miles following mile 16. By the time I hit the top of the Crunch, I finally started to feel ok. My heart was finally settling down. I realized at that point it must have taken me 19 miles to catch up on my fluids from the night before. Rob M and I cruised through the last few rolling miles on the Trans Catalina Trail. At this point my second wind was in full force and I was able to pick things up through the Hermit Gulch single track trail and onto the finish line for eighth place overall.

Would I recommend the Catalina Eco Marathon? Absolutly. Its a beautiful course with some challenging terrain and a great team of volunteers. Is it the most difficult marathon? I defer to Jeff P on that topic, but after living through tent #6 and the Catalina cantina effect, it now gets my vote.

The Creepy Spider

2010-11-07T20:39:00.000-08:00

By Charlotte C. (Age 7)

One day there was a spider and it crawled a mean crawl. One day a man saw that spider when he was running. Then he poked it with a stick and it crawled away. But it did not crawl very far because it was tired. Then it was time to go. So the man went home.

The End.

Where Has All the Unkown Gone?

2010-11-06T14:16:00.000-07:00

Do you remember what you felt like before starting your first year of high school or college? Or your first race? The anticipation, the butterflies, the sweet taste of the unknown. It's kind of intoxicating, I think, facing something new and outside of our comfort zone.

I remember that feeling when I was preparing for my first ultra. It all seemed so new and different. The training, though not too different from the marathon training I'd done for many years, just seemed more fun. More meaningful. The whole running experience just seemed more vivid.

Coming into my 6th year of running ultras I'm beginning to miss that fresh perspective. The butterflies are still there, but the "newness" has faded. My training is going well, but I know I need to take it to another level if I'm going to achieve some of the goals I've set for myself. I know I'm capable of getting to where I want to go. I just really want to enjoy the journey along the way.

Where for art thou unknown?

Touching Something Relevant

2010-10-29T16:15:00.000-07:00

This week I reached down and touched the murky water of the Tennessee River. Where I stood, it so happens, was within eyesight of where a fierce tornado had touched down just the night before. But as I stood under the grey sky in this southern town, it wasn’t the weather I was thinking of.

Whenever I travel for work—which is a lot these days—I always try to make time to run. If I’m lucky I run to something. Nothing glamorous or famous. Just something relevant. Like a river, an ocean, a mountain, even an historic site. History and nature are all around us. They lay, I think, humbly and in waiting for us to notice them. History for sure, because history is only there for us when we want it to be.

It must be so, at least on this day, because as I leaned down to touch the river, I knew there was a story in it. But what was it? At that moment it didn’t matter, I was just enjoying being there while standing at its shore.

As I stood there I remembered visiting Gettysburg many years ago. The stories of what took place on that battlefield—gruesome stories—were difficult to hear. But there is one story I’ll never forget. It’s a story about how soldiers from both the Confederate Army and the Union Army, bloodied from the daily battles, some near death, would gather at night on opposite sides of a narrow creek, and they would wash their wounds, at peace with each other.

The place I was standing, it so happens, was part of one of the most critical battlefields of the civil war, the battle of Chattanooga. A battle that claimed more than 12,000 casualties and was the beginning of the end of the confederacy. I wonder, now, how many men could have washed their wounds on the shore where I stood?

Sometimes just touching the water can be relevant.

The Rebirth of Saltwater Website

2010-10-22T20:29:00.000-07:00

Tradition. Pride. Friendship. Commitment. These are the values of Saltwater, a 32 mile run from the ocean to the top of Saddleback Mt (5,600'+). This is the rebirth or our website. Enjoy. Click here to go to new Saltwater website. Please leave you comments!

Women and Boston. Unfair Advantage?

2010-10-14T20:37:00.000-07:00

What do you girls and boys think? Today's Wall Street Journal ran a story you should be interested in. The question is should women get a 30 minute advantage to qualify for the Boston Marathon? That has been the handicap to date, but is it unfair? Now that Boston is filling up so quickly, some are saying this is unfair! What do you think?

Click here for the link. Please come back to this blog to leave your comments!

My First Barefoot Run

2010-10-13T18:22:00.000-07:00

It's official. My first go-with-the-latest-trend barefoot run is now in the book. It was only 5 miles, with 3 on the beach and 2 on concrete. Yes, you read that correctly, concrete. All I'm going to say at this point is that I'm no "barefoot Ted" or vibram junkie, just a curious old school runner sniffing around the latest craze.

Since I just finished 5 minutes ago I'm going to have to wait to see how My feet feel tomorrow. Wait. This just in...my right big toe is feeling kind of raw.

Time for a beer.

Lightning Strikes. Not Once, but....

2010-10-04T09:22:00.000-07:00

It’s usually the simple things—the white clouds on the horizon, the crisp red branch of the Manzanita, the amber sky of the setting sun—that nature reveals to us. But once in a while, if you’re in the right place at the right time, she can reveal much more.

It was around 2:30 am Saturday morning when I woke. My heart was racing and my breath was short. I must have been dehydrated, I thought, so I downed some water and waited to fall back to sleep. But my heart was still active, and the darkened room lit up as I lay waiting. But what was I waiting for? Another flash, then another. Finally I get up and walked out to the balcony. Before me unfolds one of those rare moments.

A tropical depression, unusual this late in the year, was moving up the coast off southern California. My wife and I were celebrating our 13th anniversary on the island of Catalina. I was standing on the balcony overlooking the pitch black ocean. Lightning pierced the darkness with brilliant bolts that made my hair stand on end. One, two, three bolts. Then multiples of that. We stood there for two hours watching as the storm moved closer. A fishing boat, anchored just off the shore, made a run to the mainland as the lightning closed in.

Fortunately I brought my SLR and tripod on the trip to capture some of the scenery. For those interested I caught the lightening by setting the shutter speed to 20 to 30 seconds with the aperture set high, around 24, for maximum depth of field. I kept shooting in the general direction of the storm and got a couple right on the money.

Hope you enjoy the pics cause I really enjoyed taking them!

Oh yea, I almost forgot. I got a couple of great runs in on the Island as well!

Tropical System The Day Before -- Humid!

Hey, its our 13th!

Pre Fish Tour

Cycling's Dilema

2010-09-29T17:45:00.000-07:00

The sport of cycling continues to struggle with it's past, present and future ills in its battle with doping. Here's the latest debacle that has surfaced on the current Tour de France champion, Alberto Contador.

Click here to see article.

Trail Buddies

2010-09-19T16:19:00.000-07:00

Ever see dragonflies on trail? I do all the time. I never knew they were so cool looking up close and personal. This gal let me get pretty close to get some shots of her. Did you know she eats mosquitoes?

The Trail Ahead

2010-09-16T07:12:00.000-07:00

After a long, lazy summer I recently began picking up my mileage again. There are times when I’m really focused and turn my attention to running, and there are times I drift away from that. This summer I drifted. And I enjoyed every minute of it! It was refreshing just to be able to wake up in the morning on a weekend and not even think about running. I need that every so often.

Last week I ran over 40 miles for the first time since Western States. My fitness is actually pretty good, which I’m pleased with given the time off I’ve had. On the other hand, I didn’t refrain from running entirely, and when I have run I’ve been able to focus more on quality. Hills, stride outs and a few intervals a couple times a week have helped me hang on to a little fitness over the summer months.

But fall is here now, and I’m looking forward to trying some new things this season with my training. I’ve started running on the track with Snails Pace, an Orange County running club that has been around forever. I haven’t run on the track consistently for over 10 years and I’m anxious to see how it will impact my training and racing in ultra events. One caution I’ve given myself is TAKE IT EASY OUT THERE! The track is notorious for causing injuries and, as a victim of it, I’m very aware of this.

Another spin I’m trying is instead of just running long (and slow) on the weekends, I’m going to put more emphasis on quality by shortening up my long run but also push the pace a little. Last week I ran with my WS pacer Rob M and we pushed a lot of hills and straights. While I was out of my comfort zone for much of the run, I was pleased that I was able to recover during the run even after some of the more difficult sections.

So what is next? I’m looking at a trail marathon this fall which will set me up well for next year’s ultra season, now only just around the corner. As for which races to run, I’m still pondering that. My gut tells me not to do Western States again, maybe try another 100 miler, but my heart isn’t quite sure. In any event, I’m looking forward to running some fun races in 2011, and I’m as enticed as ever by the trail ahead!

Don't Tread on Me!

2010-09-06T09:02:00.000-07:00

Yesterday I was out for a medium distance run in El Moro state park. As I was running along a single track section I turned a corner and whoa! Boy was I close to treading on this girl! At first I thought she was dead because she was completely still, but then I noticed her tongue slithering in and out of her mouth. I quickly pulled out my camera and starting shooting in high speed burst mode to capture any movement. I don't think she wanted to be on camera because as soon as started filming she began rattling rather loudly and quickly made her way to the bushes.

Here is what I saw.

Chasing Clouds

2010-08-27T08:35:00.000-07:00

Early Thundercloud

Here are a few images of some of the clouds I've been chasing lately for an upcoming video I'm working on. I've watched a few amazing thunderstorms in the last few days. There is nothing like seeing lightening strike in front of you while sitting on a mountain to get the old heart rate going....hell, it beats doing hill repeats!

The video is evolving, but it will incorporate some cool time lapse techniques and a taste of nature, which I consider to be one of my greatest sources of motivation to run. While I hope you enjoy it, I really hope you are motivated by it! Be sure to give me your feedback!

The Real Deal

The Science of Running and Memory

2010-08-16T04:19:00.000-07:00

“There are three side effects of acid: enhanced long-term memory, decreased short-term memory, and I forget the third.”
Timothy Leary

This just in….you don’t have to drop acid for enhanced long-term memory. Sorry Mr. Leary. Acid is out. New method is in. What is it? Just step outside your front door. Seriously. But make sure you’ve got running shoes on.

It’s been nearly two years since I ran the Grand Canyon. Yet my mind continues to drift back to that day, enamored by its majestic vistas, sandy beaches along the Colorado, narrow trails etched in the sheer cliffs. It was great day for all that dared to go the distance. I hope to hold on to that memory for a long time.

Of course there are memories I’d just rather forget. Like the time I performed a perfect swan dive on the steep downhill along Santiago trail. I remember yelling like a child before I hit the ground. Boy did my palms get torn up. It wasn’t the best career move either. A little awkward at the office shaking hands with scabs the size of meatballs on my palms.

Of course the aging process shows no mercy, and it’s just a matter of time before our memories fade. But if you’re a runner you’ll be happy to hear that you now have science your side. It was once believed by neurobiologists that the human brain, upon reaching adulthood, was incapable of generating new cells. At this point it was thought brain cells could only die off, never to be replaced. That was until scientific studies in recent decades proved otherwise.

The human brain is three times the size of other mammals of equivalent body size and has somewhere between 50 – 100 billion neurons. Deep in our brains is a section called the hippocampus which, among other things, is responsible for long- term memory and spatial navigation (finding your way around a city or, in the case of a rat, through a labyrinth). What’s unique about the hippocampus is that it is one of the areas of the brain that science has discovered is capable of generating new cells.

Scientists have also learned recently that running plays a large role in the growth of new brain cells in the hippocampus, and in improving memory. A study published this year in the Proceedings of the National Academy of Science showed that running increased brain cell formation in the hippocampus section of the brain in mice. Its method was quite simple but very revealing. One group of mice was given unlimited access to a running wheel. This group of mice voluntarily clocked an average of 15 miles a day! The other group didn’t have access to an exercise contraption, and was sedentary during the study.

The results were clear. The study identified that running contributed to the generation of hundreds of thousands of new cells in the brains of the running mice. More importantly, along with the new grey matter came an enhanced mental capacity. The running mice scored nearly twice as high as their sedentary counterparts in a memory test. The greatest improvement came later in the experiment when the test became progressively more difficult for the mice.

While the results of the Cambridge study are clear—that running stimulates the growth of new brain cells—science is yet to figure out how or why this happens. Some postulate that it’s the result of increased blood flow to the brain. Others believe its because running limits the production of the stress hormone cortisol, which happens to be linked to the shrinking of the hippocampus.

So when someone at your next dinner party asks you why you run, it might be appropriate to ask them first if they can remember your name. If they can’t, then tell them they now have their answer.

Log Chute, Snow Summit

2010-08-08T18:30:00.000-07:00

Once in a while I carry my camera (Panasonic DMC_LX3) with me on runs. I do this to force myself to look at what's around me. I'm always glad when I do. Today I was climbing up the face of the ski run Log Chute at Snow Summit located in Big Bear Lake, California. Have you ever been to a ski resort in the summer? Its not a bad time of year to visit one. No people, no traffic, no stress. Just blue sky, warm air and awesome scenery.

These are just a few shots of what I saw around me.

Investigation of Cycling Hero Intensifies

2010-08-06T20:49:00.000-07:00

Call it destiny, bad luck, fate, innuendo, jealousy, or simple justice, Lance Armstrong's empire is at risk of falling faster than Barry Bonds' bid for the Hall of Fame. Empire? Yes, seven straight victories at the Tour de France, an empire built on a certain rise from the ashes, a defiance of the grim reaper, a cult of confidence. Is this possible? Everyone seemed to be looking around, wondering. He's never tested positive....he's the hardest working athlete...he's got the best team....he's...he's...he's BEING INVESTIGATED BY THE UNITED STATES FEDERAL GOVERNMENT, PEOPLE!

I'm not going to to go any further with this, but check this out if you want more...

Careful Where You Squat!

2010-07-31T14:34:00.000-07:00

Today I had a near disaster experience. I was so close to disaster that my heart rate is still jacked up about it. I can only thank the running gods, maybe mother nature herself, for sparing me.

It all happened on a trail during a 15 mile run. I was moving well up the single track trail in Coyote Canyon, a few steps ahead of my brother who was on his mountain bike. Just as I stopped to take in the view across Newport Coast Road, I received a call from my GI track. This was not a routine call. This was an emergency call. I quickly grabbed some Charmin from my brothers Camelback and charged for the nearest bush.

As I was crouched down tending to my business, my brother made a wise crack about a rattlesnake biting me in the ass. “Ha ha bro, I know what I’m doing out here, don’t try to scare me with your jokes”, I thought to myself. But his words must have hit home, because just as quickly as the thought of a rattlesnake was moving through my sub conscience, my eyes were surveying the ground around me. All was well until turned to my right…

Holy crap, there’s a bee hive two feet from my bare ass! “Get the hell out of here!”, I remember yelling to my brother. I felt like a ballerina who had just soiled her tutu as I tip toed away while pulling up my shorts. Thank god I had finished with the Charmin.

Today I came very close to disaster. If I had been a mere two feet to my right when I squatted, well, I don’t think I’d be here—sitting—to tell you the story.

Thanks Beano

2010-07-17T16:22:00.000-07:00

Cracks in the Cycling Empire?

2010-07-03T10:32:00.000-07:00

I just finished reading the article Blood Brothers, published in this weekend’s edition of the Wall Street Journal. The story is essentially Floyd Landis’ account of the systematic doping that goes on in the world of professional cycling, including Lance Armstrong. The Tour de France begins its first stage today.

Though as I sit here today I’m disappointed in the sport of cycling, particularly the Tour de France, a race I have followed for over 25 years as a genuine fan. I yearn for the days when American’s were considered nothing more than want-to-be’s by Europeans in the sport of cycling. At least until Greg LeMond and Andy Hampsten showed up and spoiled their party. Greg and Andy paved the way for today’s American’s cyclists. They toiled in the Alps and Pyrenees when most American’s didn’t even know the meaning of peloton. Or EPO. Or testosterone patches.

What has cycling become? From my vantage point it's is nothing more than a shell of its former self, held together as a sport by extremely well-off sponsors and media hype. When money enters the game, the rules change. People do things that they wont do for the simple joy of it. I’m all for making a living in sport. But it’s gone way beyond that. Sponsors want market exposure, product branding, and sales. Isn’t that what capitalism is all about? Are the riders being exploited? What about the fans? If drugs are really happening, and I think they are, the answer to those two questions is affirmative.

This wasn’t intended to be a rant, but I’m just so disappointed in the sport right now. I so much wanted Floyd Landis to assume the title that Greg and Lance held before him, but it wasn’t to be. When he rode uncontested for most of a stage in one of the most dramatic comebacks in the history of sports, only to be dethroned by a drug test, was for me, simply, depressing. Now that he has come clean and said what he has said he can at last breathe deep, look his mom in the eye, and not blink. There is something to be said for being able to do just that. I think our grandparents would place that above standing on the podium in terms of a life value. I’m not sure our generation would.

Western States 2010 – Lessons Learned

2010-06-29T20:22:00.000-07:00

I came to this year’s Western States with three goals in mind. First, simply get to the finish line regardless of time. Not too exciting for some but the way I see it anything can happen during 100 miles and nothing can be taken for granted out there. I also knew my two daughters would be waiting for me at the finish and seeing them was number one for me. Second, beat last year’s time. Again, not a huge thing but it was something I was thinking going in. Third, run under 22 hours.

My third goal was my stretch goal and I chose it a couple of weeks ago after starting my taper. I felt my conditioning was very good, my training had gone well and I had no injuries. This would have been 90 minutes faster than my time last year. I knew all the key aid station splits I needed to hit to achieve this time, and I hit every one—Duncan Canyon (23.8 miles in 4 hours), Robinson Flat (29.7 miles in 5:20), Michigan Bluff (55.7 miles in 11:23) and Forest Hill (62 miles in 12:56). There was only one problem. By the time I hit Michigan Bluff, my legs (quads again, surprise!) were toast and I was reduced yet again to a gimp-like shuffle for much of the last 25 miles.

As the race continued through the night, and my goal of running under 22 hours was slipping away, the situation started to take toll on my mind. How can my goal slip so quickly from my grasp? Why did my quads fail me yet again? What didn’t I do right in my training? It was then I realized I was running over my head. Maybe I should’ve set the bar lower. Despite my perils, my crew and pacer were outstanding. Rob (pacer), Jeff, Dawn, my wife Jen and two daughters were all there to get me through some rough spots with words of encouragement, nutrition and supplies.

Another one of my goals this year was to get to the River Crossing (mile 78) during day light. When my pacer Rob and I left the Cal 3 aid station around 8:30 pm, I remember asking one of the aid station crew how far it was to the River. When someone said four miles I thought we had a fighting chance to make it by twilight. But when we were still running after 5 miles (not 4 miles!) and darkness had set in I started to lose it. I let a few f-bombs fly.

The night wore on and eventually Rob and I forgot how to read a watch. The race started at 5 am but for some reason we both assumed I had to finish by 4 am to go under 24 hours, let alone beat my time of 23:28 last year. Not only was my stretch goal out of reach but my second goal (mistakenly) was now in question. Another mental torpedo. It’s weird what a full moon and no sleep can do to your mind. Not realizing we were adding an hour to my actual time, we rolled into Highway 49 (mile 93) around 2:15 am.

Since I thought I only had 1 hour and 45 minutes left, I pulled up a chair, sat down and said to Rob, Jeff and Dawn I didn’t give a damn what time I came in anymore. I’d decided I’d had it, and that I wasn’t going make it under 24 hours. I invited everyone to sit and bullshit with me for a while...kind of a mini pity party. It was then Jeff looked at me with a puzzled face and said I actually still had 2 hours and 45 minutes to finish under 24. Rob and I and looked at each other realizing what we had done wrong and just got up and kept moving. From then on my focus went from just getting to the finish line to beating my time from last year.

But enough of that already. I finished under last years time, and I’m proud of that. But what I’m most proud of is what happened at the finish line. As I entered the stadium and rounded the last turn on the track at Placer high school, there stood my two daughters, ages six and eleven, waiting to take my hand and run with me through the finish line. This was the moment I was waiting for. The moment I kept visualizing in my mind through the race. The moment that kept me pushing forward, despite the ups and downs. As I approached my girls I could see them, smiling, knowing they were about to be part of something pretty cool. When I reached them I asked them to take my hand, and just like that the three of us ran those final, precious, steps together through the finish line.

Western States Live Internet Broadcast

2010-06-23T19:50:00.000-07:00

For those of you interested in following the race via the internet go to this link. Every runner's progress will be posted throughout the race. My number is 140.

Bands Making my Ipod Playlist for WS 100

2010-06-19T17:14:00.000-07:00

Moby, The Chrystal Method, Banco de Gaia, Boards of Canada, Incubus, Blink 182, The Offspring, 30 Seconds to Mars, Foo Fighters, Third Eye Blind, Paramore, Radiohead, Paul Van Dyke, Linkin Park, The Killers, Rise Against, The Smashing Pumpkins, Tom Petty, others.

Should be enough to get me some ups, and hopefully through the downs.

Six days....Rock it!

To Lift, Or Not to Lift?

2010-06-09T21:42:00.000-07:00

Last year’s Western States reduced my quads to petrified stumps from a forest of doom. Have you ever run on stumps? I don’t recommend it. They’re not responsive and they don’t fit well to your hips.

For this years Western States I”ve decided to employ a stump grinding strategy: weight lifting. Fact is I used to lift weights regularly when I was running marathons. It helped me avoid injury from all the pounding on the hard surfaces. But when I started running mostly trails I stopped lifting consistently for some reason. I didn’t think it was that important. I think I was wrong.

This year I’ve started again, focusing only on my quads for downhill running, and my arms for carrying water bottles over the long distances. My regimen is pretty simple and, since I’m defiantly not looking to “bulk up”, stresses high reps with low weights. Here is what I do:

Two sessions per week that last no more than 20 minutes.

Quads
Single Leg Squats – Four sets (two sets each leg, alternating) with 20 reps each (stepping backward) standing up using a 50 to 60 pound barbell over my shoulders. I prefer the backward step vs forward lunge because it gives more isolation on the quad.

Traditional Squats – Two sets with 20 reps standing up using 80 lbs barbell over my shoulders. Sometimes if I’m in a hurry (like most of the time) I’ll just use the same weight as the single leg squats and go right into these sets with no break. If I use the lighter weight I’ll throw another 10 reps in the set. These also help with the back and glute muscles.

Arms
Single Arm Curls -- Two sets x 100 reps (50 each arm, alternating every curl) standing up using 15 lbs dumbbells. I do these with a good rhythm to simulate the running movement.

Single Arm Tri Extensions -- Four sets x 25 reps of single arm tri extension (over head) standing up using same 15 lbs dumbbell as curls. I like to incorporate these sets in with my curl sets. So, I start with the curl set, do 100 curls (50 each arm alternating), then go right into the tri extension with my right arm and do 25 reps, then move to my left arm and do 25 reps. Keeping the weights in my hands the through all the sets adds another element of fatigue which I believe builds endurance.

In the past I've used heavier weights with fewer reps. However, by doing this I tend to gain size in my arms which is NOT what I want (no Mr. Universe ambitions here!). Ultimately, as a runner, I'm seeking the strength from my weight lifting to go the distance, avoid injury and combat fatigue. I believe I get all of this from lifting weights.

However, with a family and a full time job that does NOT include running, my goal is to be as efficient as possible. To save time I often run from the gym after work and head straight in to lift when I’m done running. Or, if I’m running from home on the weekends where there is a gym 1.3 miles away, I’ll plan to run by the gym toward the end of the run and stop in to lift before I’m done. I prefer lifting after a run because my muscles are warmed up and I feel better doing it.

If you are starting to lift for the first time, go easy with lighter weigths and lower reps until you've been at it several months. Also, there is no "right" weight, or right workout. There can be variation on your workouts, and it is good to mix things up. I recommend working with lighter weights first and focus on increasing the number of reps before you add more weight, particularly if you are in an endurance sport.

So, to lift, or not to lift? If that is the question, I prefer to lift.

Western States—20 Days and Counting

2010-06-06T18:29:00.000-07:00

The last few months of training now wind down to a long awaited taper. With just under three weeks remaining before the race I will be “tapering” my miles down by 20%, 40% and 60%, respectively. Unlike the past couple of years, though, I plan to continue doing a couple of more difficult workouts per week, namely tempo and hill work.

Today was a great effort and good indicator of my overall fitness. I dragged Joe R out to the Cleveland National Forest and we ran to the top of Santiago Peak via the Holy Jim Trail. This run had it all—a 4,000 foot climb in the first 8 miles, altitude, heat and flies! I’ve never been buzzed so badly by bugs in my life! We had to run the last couple miles to the peak waving twigs in front our face just to keep them from getting in our eyes. I actually choked at one point when one got down my throat.

Looking back I think my training has been on target. My weekly miles have been averaging around 85, with two 90 mile and one 100 mile week, with about 10% of that on the elliptical machine. What I’m most happy about is that I’ve been injury free. Recovery has been a big focus for me. I’ve constantly monitored my body. If I feel too tired, I take a day off, or run easy that day and ultimately I don’t hesitate to put off the next hard work out. In this same light, I’ve been consistently stretching and lifting weights.

In the end, it’s all about the journey. And so far I’m enjoying the ride!

Snow Year at Western States?

2010-06-02T13:42:00.000-07:00

After enduring a rather wet winter here in California, I’ve been anxiously watching the snow levels in Squaw Valley. With only 24 days before the start of Western States, its looking more likely, if not certain, that we will be running a significant portion of the first 30 miles of the course in snow. Gulp!

How many miles will we be on snow? Not sure, but race officials sent the following email to race participants…."How many miles of snow should we expect on race weekend? We should have a better idea what the race weekend snow conditions will be by June 19th. We'll share that information with you when we have it. Ultimately, we take whatever the mountain gives us.”

Note: italics provided by this blogger for emphasis. We take whatever the mountain gives us. Doesn’t that sound cool!? Wow, now I feel like the Marlboro man getting ready for an assault on some remote peak in the Punjab province! What I really am is a skinny old man trying to get from a posh ski resort to a quaint town named Auburn.

With 78 inches of snow remaining at the top of Squaw as recently as two days ago, my guess for race day is, well, snow. What does that mean? I’m not quite sure. I haven’t done any meaningful runs on snow, so I’m about to find out. I guess I’ll take whatever the mountain gives me!

Get'n It Done At Six Years Old

2010-05-16T17:48:00.000-07:00

Charlotte and her dad crossing the finish

At the start of yesterdays 5k run/walk, throngs of kids, parents, dogs, strollers and razors converged on a four foot wide sidewalk. Yet, before most even crossed the starting line, a little girl with blond hair wearing a white tee shirt was out in front pushing the pace. "Wait up", I heard Abby saying to her cousin Charlotte. Abby and I ran for a while until we caught up with her cousin. Then, like children, we started skipping! And a tune entered my mind. And we were singing...Lou, Lou, skip to my Lou; Lou, Lou, Skip to my Lou, Skip to my Lou my Darlin!

Things started heating up a bit along the course, so we stopped at an aid station for some cold water and I poured a little over Charlotte's head to keep her cool. The volunteers were great and had stations set up at three different spots along a pretty course in El Dorado Park.

We moved along well through the back stretch. Then, around the half way point, I looked over my shoulder and saw a little guy approaching quickly. Sure enough this little guy no more than 3 and half feet tall danced by us with his grandfather to take the lead. But Charlotte remained undaunted. She continued to run through the hottest section. I grabbed a few cuties at the next aid station and handed her some bite size pieces.

Then, just as things started to get really tough, Charlotte's uncle Al joined us for the final mile and half. Jokes and behavior only a six year old could appreciate ensued. Our pace quickened. Al and his wife April helped organize the event to raise money for a cure for Tuberous Sclerosis, which afflicts their daughters Abby and Amelia. What's amazing is they made over $100,000 for the event! Congrats Al and Apes.

As we rounded the corner to the finish line, Charlotte kicked it into another gear and made a bee line to the finish. What a race! Six years old and get'n it done in 44 minutes. Rock it Char! Thanks to all the volunteers, especially Al and Apes, for putting on a fun and successful event!

Race Report -- PCT 50 Mile 2010

2010-05-09T20:54:00.000-07:00

As the sun rose over the Laguna Mountains yesterday morning, I was locked in stride with a pack of runners climbing the long, meandering single track of the PCT 50. After crossing Kitchen Creek road we pushed upward more, then turned northward. As Moby's "Whispering Wind" played in my ipod, I looked across the sun-drenched Cameron Valley that appeared before me like a freshly painted mosaic. This, I thought to myself, is why I run.

The PCT 50 mile is run on deceptively difficult terrain. Packing mostly rock strewn trails, heat, long climbs and 6,000' elevation, the PCT 50 easily trumps the Leona Divide 50 on a scale of difficulty. But what this course lacks in comfort, it surely makes up in splendor. Dramatic and panoramic views lurk throughout this mountainous run, constantly beckoning runners for a precarious glimpse as they run along the rocky trail.

My pack of runners stayed together until the first aid station at Cibbets Flat campground, but started to splinter as we made our way up the steep fire road leaving the aid station. We continued climbing until around mile 14, where we pierced 6,000' elevation. Knowing I was going to be running at this elevation for several hours to come, I slowed things down a bit. Long runs like this can bring on a host of ups and downs, both mental and physical. I stayed focused on my water, salts and gels, consuming each meticulously on the hour and half hour. It was good to see Scott Mills at the Todd's Cabin aid station. We traded a few words about Rob M and probable snow conditions at this year at Western States.

As the day wore on, this trail took its toll on me. I went down face first after kicking an invisible rock around mile 28, punched a huge boulder with my right hand to break a free fall around mile 40, and rolled my ankle a couple of times (ok, this is getting old). After last year's Western States ankle episode, I'll admit I have a creeping sense of paranoia about the subject. Are my ankles at the mercy of every trail I run? I have a sneaking suspicion that the cause might well be the lofty soles of my Asics trail 2140s. They're acting more as rickety podiums than soles that ground my feet on uneven terrain. Next step? Check out the Inov 8 line which carries a boatload of stable, low-profile shoes designed for trail running in every condition. More to come on this.

Working your way up in elevation on an out and back run like this would lead you to think it's a quick way back. But don't be fooled. Most of the single track is riddled with rocks, making it difficult to get a rhythm on the long 14 mile decent. But as I neared the finish line, I knew this was a good day for me. My homework is beginning to pay off, allowing me to run all the climbs, stay on a tempo on the flats and downs, and capture 4th place overall.

"I stand in the way of the things I can be"

...Moby, Whispering Wind

Today I stood aside.

Kids Will be Kids

2010-05-02T18:05:00.000-07:00

As runs go, I’ll chalk today’s up as an ad-hoc-zany-security-breach kind of run. Ad hoc because when Rob and I started we had no idea where we were going. Crazy? Maybe. But I love this kind of run. It reminds me of when I was a kid. Leave the house and just go. Make it up on the fly. Explore. The only objective for me was to put down 23 miles. Didn’t matter how. Didn’t matter where. Just get thru 23 miles…to get my 90 miles for the week.

Zany because we crossed over the soft grass of suburbia, in and out of a university campus, along green and yellow hills glistening with spring flora, over fences guarded by a city cop, into a gated community with 24 hour security, thru skin piercing thickets and loose scree, onto a 65 mph toll road, then back! But I love this kind of run. It reminds me that I’m still a kid. And this is MY playground!

Security breach because we jumped a fence right in front of an Irvine cop! The cop was out of his vehicle. As he stood waiting for us to pass by, Rob simply said “we’re going in”. “In there?”, the cop replied, referring to the closed park on the other side of the fence littered with no trespassing signs. “Yup”, Rob replied, and then he simply jumped over the fence and started running up the trail. “WTF”? I’m thinking to myself. I followed my partner in crime over the fence, just waiting for a yell from the blue man for us to get out of there. But there was nothing. Not even a peep.

As we hurried up the trail, we stopped for a second to see if we were being followed. Again, nothing. Laughter ensued, with a few comments from Rob about how police have better things to do than chase down ultra runners. But our jovial jog soon turned sour when we heard the sound of the cop’s SUV pulling up behind us. Damn! We almost pulled it off. The boy-wonder-looking sergeant kindly asked us to turn our tails around and go back to where we came from. Rob’s fence hopping gusto quickly turned to diplomacy as he tried to rationalize with boy-wonder why he should let us proceed. “Proceed? I could site you guys right now”.

But I love this kind of run. It reminds me that kids will be kids.

Taming Dragons at the Rocky Road Endurance Run

2010-04-25T17:20:00.000-07:00

It’s been said that a challenge is a dragon with a gift in its mouth…and if you tame the dragon, the gift is yours. I began my weekend with an obligation—a 10 hour volunteer shift at an aid station for the Rocky Road Endurance Run—something I wasn’t exactly looking forward to. I ended the weekend with new understanding of ultra runners, their dragons and their unique gift.

When I arrived at the starting area at 5 a.m., well before the doors open at Starbucks, I couldn’t figure out how the race could be started in less than an hour. Runners we’re slowly beginning to arrive and race director Charlie Alewine was just starting to pull supplies out of his van. Working in the dark, fellow volunteer Jannay Oiknine and I gathered supplies for our aid stations which still needed to be setup along this 15 mile loop course in the ritzy, Southern California horse community of Coto de Caza. Not knowing exactly how and where I was supposed to set up my station, I got on my way with just 15 minutes before “start” time. “Just look for the porta potty on the side of the road” I remember hearing Rob Cowan saying as I sped away in my Jeep.

I set up the Sawgrass aid station with the enthusiasm of a child but the supplies of a pauper. Table? Well….no, but boxes will work! Chairs? Gosh, thankfully I had a couple of beach chairs in my vehicle usually reserved for my 6 year olds’ soccer games. Tent? How about the hatch back of my Jeep? Shanty town meets the Housewives of OC? Based on some of the befuddled looks I got from many a passing Mercedes, I would have blended in more on the side of an interstate off-ramp.

But all of my apprehension melted away at the site of the first runners. Galloping by me without missing a step were early 100 mile front runners Brian Krogmann, Rudy Montoya and Rob Cowan. Following them were dozens of other 100 mile runners, 50 mile runners, marathoners and half marathoners. This was an out and back course that consisted of horse trail and, for the 50 and 100 mile courses, a brief but technical single track loop along the west ridge boarding this exclusive community. With runners passing my station every couple of hours, I got the opportunity to talk with them often, and hear their stories as each labored to tame their own dragon.

Roxanne and Yolanda

...Leticia

After a staggered start, a few marathoners and half marathoners got off on the wrong course and ended up on the technical single track trail. Like Monica and Leticia who get extra credit for the smiles they brought to so many runners and volunteers. Another marathoner, Yolanda Holder, was running the event in an effort to gain a world record for the most marathons run in year! But as the day wore on, it was only the 50 mile and 100 mile runners who remained. It was then, as the sun reached its highest peak and doused us with its sinister heat, I began to hear their story, and learn more about these people that run long distances.

Like Rudy Montoya, who stopped and talked with me several times, as he worked through bouts of nausea and cramps and told me he would like to run the Badwater Ultramarathon one day, a 135 mile route from the hellish depths of Death Valley to the lofty perch at Mt. Whitney Portal. Rudy was a pacer for the second place runner at Badwater last year and understands first-hand the misery such a race can unleash on a runner. “Why do you want to do it?”, I asked him. “Just to take it to the next level, for the challenge”, he replied. I was drawn to his calm demeanor as he moved through the course, solidly holding on to second place during my shift, all the while fighting a dragon that wouldn’t go quietly.

Brian Krogmann

Ahead of Rudy, running in first place for most of the day, was Brain Krogmann. Words from and moments with Brian were few, but they each painted a candid picture of a runner moving toward a higher place in this sport. I met him a year ago at the Western States training camp, one week after he won the Keys 100 Mile race in Florida then proceeded to saunter through 70 miles of Sierra Nevada trails like a 5k warm down. “Are you hydrating enough”, I asked him at one of his brief stops at my station. “No, I never do” he replied with a wry smile. He quickly moved through my station each time, asking what kind of a gap stood between he and Rudy. Brian was taming his dragon, but was about to encounter another, more ominous beast very soon, because he's been accepted to run this years’ Badwater Ultramarathon.

David Jordan

As the day continued to wear on, runners were wearing down. But it’s natural, I have come to learn, to feel the anguish of putting your body through 8, 12 even 30 hours of non-stop physical exertion, especially when the pain starts early and you can’t seem to escape from it. Twenty-two year old David Jordan was carrying this burden early in the race. He is a working college student who serves part time in the Navy and runs ultras and Ironman triathlons. Where does this young Type A find the time to train? Keep laughing, David, while immersing yourself in physical torture. It is a skill you have come to master at an early age. Did you see him smile Leticia?

Chris and his girls

Chris Peters, running 50 miles, reminded me that running ultimately is a family affair. His daughters joined me at the Sawgrass station for a while to root him on. Sometimes we have bad days, but then there are good days. Two smiling daughters on the path to taming your dragon? This was a good day for you Chris and I hope you had a Bloody Mary to celebrate.

I began the weekend with an obligation -- to fulfill my volunteer service requirement for Western States. But my obligation soon gave way to something I never expected -- the chance to experience others working through their own challenges, one dragon at a time. Thanks for the gift runners!

Eric Kosters

Troy Lesovsky

Rob Cowan and Masahiko Tamakammi

Max Welker

Jeanette Quintanna

Race Director Charlie Alewine

Old Dog, New Tricks?

2010-04-17T08:35:00.000-07:00

They say you can’t teach ‘old dogs’ new tricks. There is a ring of truth to this cliché for us runners. That is, until we push ourselves out of our comfort zone.

One of my good friends—also an ultra runner—is one old dog. With no disrespect to his 30 year running career, when ever I ask him to run a trail outside of his regular repertoire, I’m quickly rebuffed. “No, I’m just going to do two loops of the xyz trail”. XYZ trail being the same trail he’s run a hundred times before. With him I’m now convinced of one thing: if it aint that dog’s hunt, that dog aint gonna hunt!

Which brings me back to this old dog. I used to believe that I would never be a morning runner during the workweek. I detested getting up early, rushing to get ready, then throwing myself outside to get though a workout. Knowing I needed to be at work before 8 am, I always felt rushed, with no time to warm up or cool down. The result? For the last 20 years, most of my training during the week has been in the evening hours, after work.

Enter Family--The Great Teacher of New Tricks. Last week I was on spring break with my family. Since we were in the mountains to snow ski, I had to make a decision. Should I run after spending most days on the slopes with my daughter, or get my training done before hitting the slopes, like early in the morning when the temperature was pushing 22 degrees? With several hours of running per day on my plate, I opted for the morning. The first 30 to 45 minutes of these runs where challenging, but manageable. Though while making my way along the solitary Pacific Crest Trail during one of the coldest mornings, the nozzle on my Nathan hydration pack froze solid. Uhg!

I also used to think training for ultras was a sacrosanct affair. Once I registered for an event and had my eye on the prize, nothing could take me away from my beloved trails on southern cal.

This week I was summoned yet again to the east coast for work. Business travel and ultra training aren’t natural companions. But I’m learning they can co-exist. When I woke up in Portland, Maine at 7 am, I knew I needed to put in 10 miles before my meeting. Not a big deal, but when my return trip was re-routed on account of a last minute meeting in Columbus, OH, it meant tacking on 7 miles in New York City the same night.

Hell, I thought to myself as I was running through Times Square at 9 pm amidst throngs of tourists, why don’t I touch the Hudson River, then run across Manhattan and then touch the East River? Determined, I made my way over some rickety steel pipes hovering above the dark, foreboding Hudson. Hidden below me was an abandoned pier. I leaped across a wide gap, then made my way to the river’s lapping edge. As I reached for its cold touch, I couldn’t help but smile as my mind wondered. If not running, where would I be?

New tricks? No, not for this old dog. It’s just my own hunt.

Endurance is Patience Concentrated

2010-03-28T18:25:00.000-07:00

No Hands Bridge -- Mile 96.8 of the Western States 100 Mile Run

Today marked the end of my first 80 mile week for this year. A sweet milestone, yes, but also a reminder of the demanding road to come. From where I am today, all I can say as I look ahead to the next couple of months is bring it on!

It's taken a while, this build-up to my current level of endurance. Months in fact. I wouldn't do it any other way. Endurance is Patience Concentrated. When I read this quote by Thomas Carlyle (1795-1891), I surmised this man understood what I finally have begun to grasp. Give it the time, and the time will come.

The will to finish means nothing without the will to prepare.

Close Encounter--Western Diamondback

2010-03-23T21:13:00.000-07:00

Dear fellow trail runners, its snake season! Beware. I stumbled upon this Western Diamondback Rattlesnake this afternoon on a solo run in Blackstar Canyon. I didn't even notice him until he sent a shudder down my spine with his intense rattle. I was only a few feet away when I heard his warning and it scared the hmm hmm out of me.

Unlike other rattlers which can be lethargic or non-aggressive, the Western Diamondback will coil, rattle fearsomely, and stand its ground when threatened. And that he did! It bites hundreds of people a year, more than any other venomous snake in the United States. It hunts from late evening to early morning, crawling either sinuously like other snakes or rectilinearly like a caterpillar.

According to desertusa.com, "the Western Diamondback, especially the juvenile, often comes under attack itself. It may become a meal for an eagle, a hawk, a roadrunner or a wild turkey; for a kingsnake or a whipsnake; or for a coyote, a fox, a badger or a feral hog. Regarded as an enemy and a threat, it may be trampled to death by a deer, an antelope, a cow, a horse or even a sheep. The Western Diamondback lives in a rough neighborhood."

I think I'll be paying a little more attention to the trail in front of me now that it's snake season.

Training Race #2 -- Rucky Chucky 50k

2010-03-20T17:33:00.000-07:00

Getting to the finish line. One foot in front of the other. Forget everything else. Just keep moving forward. It’s the experience that matters! That is my race report for today.

More importantly, I missed my flight and now I’m sitting in the bar at the Sacramento Airport waiting for the late flight back to the OC. Problem is my running shorts under my pants are still filled with discarded half-full gel packs. I totally forgot about them! Segue: I just got to see the biggest upset for the year in college basketball. Northern Iowa spanked number one ranked Kansas! I’m always rooting for the underdog, and those dogs got their due.

Two beers and a bloody down…What if the late flight is delayed?

Western States 2010--100 Days and Counting

2010-03-18T08:36:00.000-07:00

Here it comes. Like a freight train at night; careening rapidly down the track in the silent darkness. I'm on the track, in its path. I can see it, in the distance, its tiny lamp, glimmering. But it's getting closer. I begin to feel my time dwindling. Closer still. Now I hear the hum of its steel lurching down the track.

The Western States is in 100 days, and now I begin to feel my time dwindling. Am I prepared? Have I been doing enough to get ready? What should I be doing over the next 30 to 90 days so I don't get run over? As I stand "on the track" here is what I see....

Training to date: overall its been on target, not stellar, but not bad. My miles are a little less than ideal to date, but I'm trying to emphasize quality a little more than quantity. Hills (more of 'em) have been the main difference over last year. My weight is right on track compared to last year, even a little more ideal, which is good since I want to run 5 lbs lighter than last year. That will put me around 157/158 lbs, the same weight I was at 30 years old when I grabbed my marathon pr. Right now I'm 164.

Training Next 100 days: Now is the time I really have to start to executing on my plan. There will be some changes over last year. First, I want to keep my weekly milage in the same range, peeking around 90 miles per week, but focus more on race day conditions. After battling my quads for the last 30 miles in last year's race, I plan to focus much more on running downhill. Once during the week and at least once on the weekend I will be doing downhill workouts. One or more mile long downhill intervals will be the focus, and I plan on running in the Santa Ana mountains every other week. I'll also be supplementing this with weight lifting twice per week, again with an emphasis on building quad strength.

Another part of my plan I'm on track with is to complete four races leading up to Western States, two more than last year. I completed the Malibu Creek 50k two weeks ago, and I'm running the Rucky Chucky Roundabout 50k this weekend. Malibu was a gritty course, with nearly 6,000 feet of elevation gain, right in line with Western States. Rucky Chucky will be run on the later stage of the actual Western States course, a great opportunity get more experience on race day trail. I'm planning on running Leona Divide 50 Mile in April, my third year, and possibly the Bishop High Sierra 50k or something similar in May. That will put me at 4 races leading up to Western States.

There is more, but these are the pillars that I'm building now that I can hear the steel lurching down the track.

Spring Rushes In

2010-03-14T07:53:00.000-07:00

"Adopt the pace of nature: her secret is patience."

Ralph Waldo Emerson

Once in a while on long runs I find myself just staring at the scenery around me. Today was one of those days. It made for an easy run.

California Fan Palm and Wildflowers

Upper Newport Bay Eco Reserve

Ice Plant

Southern View -- Upper Newport Bay Eco Reserve