Neverstops Running

Rio Del Lago 100K

2011-09-14T15:02:00.000-07:00

Last Saturday I braved the heat at the inaugural Rio Del Lago 100k (RDL). As expected race day was HOT! Forget the mild summer we’ve been experiencing. Race day was hot and humid, (97deg was the high I was told). To add to the fun the day before the race was the hottest day of the year for the Sacramento area.

I initially planned to run the 100 miler. I needed a local long race this year due to family obligations. Early in the year it was a toss between a planned 100K by PCTR in Tahoe, Headlands Hundred and RDL 100 mile. RDL won due to its later date and location.

Two weeks out I had a huge final week planned, the weeks mileage would be 80+. The weekend would include a night run followed by a final long run and then a speedy long run. The long run would include all the major climbs with some heat thrown in.

While on the night run I twisted my right ankle. When I got home I had the typical swelling and pain. My plan was to start the long run planned for 7am, (7hrs away) and see how it was. The next day I hobbled to start the run. About the time I realized I should stop, I twisted the same ankle again.

With my newly formed cankle I went home to enjoy a weekend of ice, elevation and anger.

After a week of no running and a lot of therapy I ran on it. Not a 100% I decided to step down to the 100K on Sunday. Besides the worry of the ankle I lost my mental game. Running 20+ hours at less than 100% did not appeal to me at all.

Training

RDL 100 is not a flat 100 miler, but it’s not what I would call hilly. Most of the 9,000 feet of climbing is in the first 40-50 miles. To me what defines this event is the heat. My training plan called for serious heat acclimation.

Training time in the 3 months right before the event was at a premium. Except for TRT 50 mile in July most long runs were 5hrs max. To compensate I did more doubles (25/20, 30/20) than usual. I also ran more long hills and kept up my mid-week quality run.

Besides having more fun training I was defiantly stronger. My new favorite long workout is this: one repeat of the “Damn Hill”, which is Auburn Dam Overlook (ADO) to the river and back. Then ADO to the Cool Fire Station using K2, then back to ADO. Then do another repeat of Damn Hill. The run is 28ish miles and 4000ish feet of gain. The 2nd repeat is TOUGH mentally. For my next 100 miler I want to try this run but do two repeats each time.

Early heat training consisted of running my mid-week quality run at 4-5pm. It’s a 10-12 miler with 30-40 mins at tempo pace. Once the summer came my pace slows a lot. I knew I was adapting to the heat when I could do tempo pace again for this workout in 95+ heat.

One month out the RD sends out a message that the course has been changed. The new course repeats the Folsom Lake trail sections twice. A much tougher race, but a true trail race now. I thought the timing was pretty lame on the RD’s part, but my training had it covered. This became a moot point later for me. In talking to other RDL 100 runners the change one month out was not welcomed.

Race

From training I thought an 11-12hr finish for the 100K was possible. I planned to use the cooler morning temps to bank a little time on the way up if all went well. Race morning was warm and humid.

At 5:30am the 20 or so of us lined up and off we went. I settled in with Mike from Santa Cruz for a while and just let my body dictate the pace. After an hour or so the sun came out and I ditched my light. My legs felt dead but fresh, I knew my lack of running the past two weeks would make me feel flat.

After the Rattlesnake aid station it felt like my legs were becoming twitchy, what the F*^&. OK time to increase salt and put the iPod on.

By the time I got to the base of K2 I was doing at least three salts at a time. It seemed that after the twigs would go away they would return with 30 or so minutes. So for the next few hours I probably did 5-6 an hour. By the time I got to ADO again I was feeling great. I kept the heavy salt use up until the end of the race.

At Cool I had my first crew meeting. My lovely wife Lily and daughter Izabella met me. Pacer and teammate Melisa was also in attendance.

To be honest right now my aid station memories are a bit blurred. I had a lot of rehearsal going on in my mind, so everything else is a blur. But I do recall these folks: Eric, Kathy, Paula, Melisa, Stan and Dasie. Thank you so much for the encouragement it really helped.

I always hate the climb to ADO from No Hands Bridge. Training a lot on the climb this summer helped me find my rhythm on it. It also showed me that when it’s hot this climb will put me in a hole if I let it. I ran/walked the whole hill without pushing it. This would help me for later. A 1.5 miles out I ran out of water but I felt good.

At ADO #2 the ice cold Coke and dunking in the canal was like starting the race over, I felt great.

Melisa was there to pace me and off we went. It was nice to have someone to talk to.

The flat terrain along the canal to the top of Cardiac was a welcome change also. Melisa got me into the canal one more time; I had dried out in the two miles since my last dunking. I was feeling better than I had in hours.

After clearing the aid station at the base of Cardiac we began the run to Rattlesnake Bar. Running down stream on this section of trail is fast once you find your rhythm. I found my rhythm and the body responded. I ran this 8-10 mile section feeling better than I had all day. Sadly I dropped Melisa along the way. She got me to where I was currently running, thank you Melisa you helped more than you know.

At Rattlesnake Bar #2 I came in still feeling good ready to finish that way. After hearing that Melisa was not with me Eric told me Gerell was ready to pace. Gerell is a great runner. He is a fellow member of Fleet Feet's Ultra Trail Racing Team. Gerell paced Eric to a great finish at Western States 100 this year.

Everything was working great at this point. I had pain in my foot, but otherwise I was happy with how I felt. This soon changed; if I were to put my finger on it I would say I exceeded my endurance a bit. Surprisingly I found a good rhythm with walking the ups and running everything else. Towards the end I had some cramping and I got low on calories again.

Gerell kept me occupied and moving forward. The best part at the end was when we dropped onto the levee. A wind was blowing so he got in front of me and pulled me to the finish.

Izabella met me near the finish and we ran it in together, always the best part. 11:44 and I was done, 1st place.

After crossing the line I laid down which I know better. Sure enough my blood pressure dropped. It was a toss up between throwing up and passing out. I’m sure I passed out, but Lily said I was talking the whole time. Some indeterminate time later I was up and felt better after a Coke.

Post Race

The standard of ice bath and a trip to Wendy’s followed. Soon after the race my ankle swelled up to its former glory. My heel hurts; I think I've developed planar fasciitis. No blisters and all my toe nails intact.

My excess salt intake during the race was not an issue, (40+). No brown pee after the race was over. I would say my water and salt intake was correct.

What Worked

Heat training: Thank god for the sauna at my gym. The time I spend in it took what I thought was good heat acclimation to a new level.

Gear: My Salmon S-Lab pack is beat up from use this year. But the insulated bladder and sleeve in the pack kept me in cold water all day. It’s still the best pack out there.

Training: A lot of things helped, but it's the HILLS! that made the difference.

Food: Spiz, 2000+ calories from it during the race with no stomach problems. The only issues was when it gone hot. I could drink it, but warm vanilla milk is not my thing.

Carbo-Pro: Two scoops with a scope of Gatorade and who got your self 225+ calories of carbs and salts.

More pictures and a pacer's report here.

Thanks to Lily, Melisa, Dasie, Gerell, Eric and Kathy for helping me and cheering me on.

2011 Tahoe Rim Trail 50 mile race report

2011-07-18T20:37:00.000-07:00

I came into this race with the intention to enjoy the day and get some training in for Rio Del Lago 100. Since May illness, injury and a busy life has made consistent training difficult. I wanted to know where I was as the final weeks approach the race.

The Tahoe Rim courses are TOUGH. So I spent some time researching where I thought I was fitness wise. I developed a “guess” of what I thought I could run with my current fitness and without breaking myself down. I didn’t want to have to interrupt training for RDL, but enhance it. My best guess was the 10-11hrs range with a 10:30 looking to be the best guess.

As I have for the many years I have run this event I car camped at Casa De La Remote Parking Lot. Melisa showed up like last year and after hanging out a bit we went to bed early. Unlike last year it was a lot colder, which bode well for race day.

Race morning I was surprised to see so many familiar faces running the 50K and 50 mile. Usually I don’t see too many locals at this race. The 100 miler runners had left at 5am. I knew Jake Rydman and Tony Overbay were already on their way.

The Fleet Feet Ultra Team was representing in a BIG way with Melisa Mahon, Bill Carr, Trish Godtfredsen, Monica Moore and Brian Miller racing. In support of us were Chuck Godtfredsen and Stan Kososki.

Also racing was Andrew Schooley, Jamie Frink, Jack Meyer and Tim Twietmyer.

I have to give a big shout out to Kuni and Dasie Yamagata who came out to watch us start. They ended up crewing me all day which really made the difference in my race. The climb to access the Tunnel Creel Aid Station is not an easy hike to do.

Soon after the gun I saw the familiar face of Jenny Capel, a top female runner I had run with a bit at Way to Cool 50K. Jenny told me she was training for Leadville 100 and would not be pushing today. Since we were in a similar boat I told her I would be hanging around with her.

I stuck to my plan and hiked all the ups, which was hard to do since it’s a race, but I had a plan. The run unfolded this way all the way to Tunnel Creek. The cooler weather and wind on the ridges made me wish for my arm warmers. I kept my gloves on for the first 30 miles. My Reynard’s was in full effect thanks to the cold wind. But the cool temps helped my race so I tried not to think about my frozen corpse white hands.

Coming into Tunnel Creek I saw Kuni and Dasie. A quick in and I headed out feeling good. The Red House Loop came and went without much say other than the creeks were the deepest I’ve seen. I still don’t understand why the red House Loop is seen as so bad. The climbs to Marlette Peak and Snow Valley Peak have a lot more impact on the race. The Diamond Peak climb even more so (if your doing the 50 or 100 mile).

I returned to Tunnel Creek a bit down on calories. Dasie gave me my bottle of Spiz which quickly got me back rolling. I have gone back to this little known product to help me get more calories while running. At 517 calories a bottle and no issues drinking it, I’m going to be staying with it again.

It took a while for the Spiz to kick in, but once it did I was feeling better. This part of the course I had not seen years, I forgot how much it rolled. But like the whole course the views are second to none.

The descent to Diamond Peak Aid Station was a nice change. I’m glad I did not bomb it like I wanted to because my quads still had a lot of work to do later.

I hit Diamond Peak at about 5:30hrs. I thought I would be here anywhere from 5:40 to 6hr. The large crowd was a welcome sight. Dasie and Kuni got me set. While I got set to climb I saw J.R Ross and Stan Kososki

So I’d seen the Youtube videos for the Bull Wheel climb and heard the talk about it since they switched to this course. In person I have to say it the steepest climb I’ve ever “run”. The pitch of the grade at the top reminded me of climbing Mt. Shasta, (I’m not kidding). I think they should go back to the old course or cut out this climb. It just breaks the race up too much; the old course had a much better flow.

After topping out on the climb I felt good and got back into a good rhythm. After Tunnel Creek X3 I took some time getting to Hobart Aid Station. I was staring to reject food so it was Coke time. I did choke some gels, but I do so hate that feeling. A third bag of Spiz would have saved me here.

At Hobart I decided to check on my pace. Up to this point I was only looking at my HR and overall time. I saw that a sub 10hr was possibly, but at what cost? Soon after the food issues reminded me to calm down and follow my plan; I had running to do tomorrow and the next week. No room for a broken down body.

I hiked a lot up to Snow Valley Aid Station and really felt the altitude (9,000) once I was there. I drank about a liter of Coke at the aid station and figured I was set for the remaining miles. I know this descent well; I knew it can pull you home if you’re up for it.

Sadly I was under fueled for the seven miles and got a bonk with a side order of nausea about 4 miles out. Regardless I just took it in stride and got through it. I saw pat Mackin on the descent; he looked to be enjoying himself. I had to walk some of the flats by Spooner Lake, but man my guts were cramping.

Melisa, Dasie and Kuni were there to greet me at the finish, which was great. A 10:15 finish and a Coke helped to wake me up.

Spooner Lake is known for having leeches; they have signs and everything for it. Regardless I have my ritual free cold/ice water soak to perform. I must say I was disappointed by Spooner Lake’s temperature for my soak. I would have to wait and drive home for a proper ice bath.

(And if you’re wondering, no I had no leeches stuck to any of my hidden parts)

Gear

My favorite gear continues to work well for me:

Salomon pack, she’s a little beat up but continues to be the best hydration pack I’ve used. Fully loaded I barely know it’s there. The snug fit continues to be really helpful on the twisty single track.

Roctane gels continue to be my favorite. I had an issue with them clogging up in my flask. I didn’t add as much water as I usually do, which might have something to do with it. Dasie Yamagata pointed out that it might have been the cold, something to watch for next season.

Nike Trail Pegasus 27, no complaints during the race, rugged and cushioned. I did notice recently that I like them more after they have about 60+ miles on them. Before that they are really stiff.

Spiz drink mix, 517 calories or more depending on how many scoops. Carbs, Fat and Protein in a bottle what more could an ultra runner want. Why did I stop using this stuff?

AB

2011 Western States 100 mile, Pacer’s Report

2011-06-27T10:06:00.000-07:00

As I previously posted Kuni Yamagata asked me to pace him at this year’s “Big Dance”. Kuni, also known as “The Beast” is a tough as nails ultra runner. Here is how it went down:

Foresthill

Melisa Mahon, my designated driver delivered us to Foresthill around 3pm. Lily had arrived hours earlier to do massage at the aid station. Melisa and I were sporting our Fleet Feet Ultra Team kit ready to support our racing peeps.

I quickly located Dasie Yamagata, Kuni’s wife. Dasie and her posse of friends crew for Kuni at his races. Dasie is this most prepared, person I have met when it comes to ultra. She had everything covered, with backup. Dasie and the rest of the crew give off the good vibes a runner needs to feel when they see their crew.

After a few hours of watching the race and catching up with friends, I went down Bath Road to meet Kirk. He told me he had some issues earlier, regardless he looked great and appeared to be on his way to a great finish.

I later returned to Bath Road to meet Kuni and get us on our way. When I met him he looked great. I got a quick update from him and except for some quad fatigue, he was feeling good.

We met Dasie at the car and got on our way, onto the Cal-Loop.

Cal Loop

After a short pee break at the top of the climb we got into a rhythm and headed for the first aid station. During the break I go off two photos, my camera promptly crapped out after this, so much for photos. As we ran I was amazed at how relaxed Kuni was on the trail after 62+ miles. This was a good sign that he had saved himself for the more runnable part of the race.

By Peachstone we were consistently passing people. I began to notice that no one we pasted stayed with us or even near us. With the darkness you can see people’s lights, even when they are not so near. I later joked with Kuni that they were either too scared of him or we smelled too bad to stay with us. This got me a few laughs form Kuni.

Kuni kept taking in food and held a consistent pace all the way to Rucky Chuck (mile 78). We completed the section in about 3:30. By now I could see that Kuni’s focus during a race is second to none.

A few howls by me let the aid station (and world) know we were coming. Dasie and the girls were waiting for us. A few hellos’ and we were in and out.

River Crossing to Auburn Lakes Trail (ALT)

After a very quick river crossing in the raft we took a short break on the Far Side. Kuni took a meeting in the Portalet. Kuni was still able to get food down without issue. But his downing of an Ensure and V8 juice in quick succession worried me. I told him we needed to take our time walking the hill to Green Gate to let his stomach process. I was worried that much food and the odd mix would sit in his gut.

On the climb Kuni began to get nauseous. He told me he was also hitting his first low point or “bad patch”. We took it nice and easy on the climb to Green Gate. I tried to distract Kuni at this point. I think I blabbered on quite a bit about how much I like the night and stars. A girl in hot pants went by at one point; I might have mentioned that to Kuni. Regardless of his nausea we hit the Green Gate aid station without stopping and no meltdown. Kuni got right back into a run as we left the aid station.

Prior to the race and during it Kuni told me, “I hate ALT”. I never understood this since I know that ALT is very runnable rolling single track trail. It was on the run from Green Gate that I realized his ALT section was different than mine, oops. Kuni was talking about the section from Green Gate to ALT. I always thought of “ALT” as ALT to Brown’s Bar.

After realizing this I told Kuni he was right that this section with the climb at Third Gate sucked. But I quickly pointed out that he was running strong. Since we always walk climbs he was moving through the section quicker than he was giving himself credit for. At one point I told him I didn’t want to hear anymore negative talk from him about ALT. He was running it strong and, he had to take my word for it.

As we started the climb to the Schoener Memorial Kuni had some mild vomiting and other bodily issues. To my amazement this hardly slowed him down. He would stop briefly to bend over and vomit a little. As soon as he was standing upright we were running again.

Up to this point in the race Kuni had mentioned more than once that his quads were shot. He told me he soaked them in El Dorado Creek earlier with good results. With the way he would go downhill you would not have known he was having quad issues. At the creek near Dead Truck trail Kuni again climbed in and soaked his feet. Again to my amazement he was able to sit down and get up with very little stiffness and no cramping.

At the ALT aid station Kuni took another meeting in the Portalet. I went on ahead to change out my batteries. At the aid station Kuni weighted in only half a pound over, NICE!!! The medical guy was there and asked Kuni how he was doing. I mentioned the issues he was having and that he recently took one Imodium. I pointed out that his fluid and food intake was good and that he was peeing.

Regardless Med Guy held us up and started in about Imodium stopping him from sweating and blah, blah, blah. I appreciated his concern, but he was holding us up. In my opinion compared to many others on the trail, (like the guy quivering in a chair a few feet away) Kuni was golden. One Imodium wasn’t going to end his day. Suffice to say I moved Kuni onto the broth while I deflected Med Guy. Don’t mess with a Pacer on the edge!

ALT to Brown’s Bar

Kuni was having some up’s and down’s through this section. But as always he was running the flats and downs like we were out on training run. His leg strength and fitness this late in the race continued to impress me.

I was now checking my cell phone and saw I had service. I gave Dasie a quick call with a brief update.

Brown’s Bar came quick. Kuni was still nauseous so we kept up the crackers and soda. The broth thus far was too condensed and salty for him. We left quickly and started down the hill to the Quarry Road.

By this point I had lost track of how many people we had passed. But I repeatedly pointed this out to Kuni to boost his confidence.

Brown’s Bar to Cool

We continued to hike all ups and run everything else. Kuni was tired of hills from the way he was talking about them. To combat the negative talk I continually pointed out that he was running more than anyone we had come across. I also told him that he was hiking the hills faster than anyone else, which was a true statement.

The climb to Hwy 49 came quickly and Kuni appeared to have got back some pep. I saw Lily at Hwy 49 and told her we were doing great. After some more soda and crackers we were moving up the hill.

After Hwy 49 I began to talk to Kuni more and outline the trail as we came to different sections, “Hill, start walking”, “loose rocks”, etc.

As we crossed the meadow near Cool I told Kuni we were running the descent to No Hands Bridge. In hind sight it was probably not the best thing to do. I could have ended up pushing him too hard and risked a meltdown. But this was the Beast and I knew he was game, and boy was he.

As we started the descent I drifted ahead of Kuni. Until now I was always behind him on the trail. I lingered just out of reach and kept up my talking, “steep decent starting, or loose rocks, short steps”. Mostly it was “stay relaxed, breath, and let the hill pull you”.

Kuni ran the whole 3 miles down to the bridge without one trip or misstep.

A few howls by me to wake the dead and signal our arrival and we were at the bridge. We found Dasie and Crew awaiting our arrival.

No Hands Bridge to the FINISH

After a brief stop and energy boost by Dasie and Crew we were took off running again.

We continued on towards Robie Point without issues. Kuni was running some of the moderate uphill’s now so I knew he could smell the barn.

Just prior to Robie Point Aid Station I asked Kuni if he would like to take the spur trail to the Overlook. I told him we had the time and it would show everyone just how tough he was. The look I got was priceless, but to his credit he politely declined. 24+ hours of running and he is polite, he is a better man than I. I think I would have dropped an F-bomb.

At the Fleet Feet (Robie Point) Aid Station I knew we would be greeted by a large group of friends. The crowd was huge and did not disappoint. This final boost of energy pushed us onto a glorious finish on the Track in 25:36.

After thoughts

If you have never paced a runner, I would highly recommend it. Especially if you are new to the sport of ultra running. The experience is like nothing else, it gives you an idea as to why we do this thing called ultra running and what it take to succeed. It also shows you the best in people.

Now that the race is over I have a few more nicknames for Kuni. “The Machine” and “Man of Steel” come to mind.

A priceless experience, thank you Kuni for allowing me to share in your Western States journey.

AB

Western States 100 mile Endurance Run

2011-06-23T19:38:00.000-07:00

Big Dance, Track Meet, or just “States”, whatever you call it the race that gave birth to a sport is this Saturday. Like many others I can’t wait for the weekend to get here.

I am not competing this year, but doing something that is equally rewarding, pacing. Kuni Yamagata, (Bib#399) known as The Beast asked me to pace him from Foresthill to the Finish.

(Thank you Kuni for asking me to pace you, you won’t regret it).

Kuni is a tough as nails runner and all around nice guy. My plan is to keep Kuni on track and get him to the Placer High as fast a possible.

I have enjoyed crewing/pacing people at events in the past. In a sense you’re competing in the event, but all of your energy is for someone else’s race. If you can give yourself over to the perspective change it is a very rewarding experience

As always the race is a top notch event. There is a webcast, mobile webcast, Twitter. Not to mention fully stocked and unique aid stations backed up with an army of volunteers.

Some useful links:

Mobile Webcast: http://m.ultralive.net/webcast.php

Event Webcast: http://www.ultralive.net/ws100/webcast.php

Kuni’s page: http://www.ultralive.net/ws100/399

Since this is a race, a new toe color is in order. Sparkling Silver appears to be the color choice. But I have to check with Izabella, since she usually chooses the color for me.

See you on the other side.

AB

Rolling to a stop

2011-05-25T09:48:00.000-07:00

For many months I’ve been on a roll with my training. My training group was great fun with lots of long runs with great people. Way to Cool 50K went very well. It’s only May and I’ve had some great workouts and epic runs on the trails. My trip to the Grand Canyon was an epic. It showed me my fitness was continuing to improve. It looked like Bishop 100K and the coming season was going to be as fun as I had hoped.

The week after Grand Canyon I rolled to a stop. Even though I was able to get back into running the week after I was really tight, more than usual. I was dumb and ended up straining my back in the yard the Friday after Grand Canyon. Being a newly minted 40 year old I can safely say I’m living up to the cliché. Having never had a back issue, I can now relate to what my friends with bad backs have gone through over the years, F&%$ing hurts!!!!

Around the time this injury occurred I realized I would miss my daughters first swim meet of the year if I attended Bishop 100K. As a dad I can’t do that so I pulled out. Since I haven’t healed as quickly I planned, I wouldn’t have made the race anyhow. As I type this I’m still not running much, with much of it on the treadmill.

My forced sabbatical for the past few weeks has given me the chance to slow down a bit. I enjoy these monuments in life, but I wish they just didn’t have to hurt so much to get to them.

Things I’ve learned recently:

Since I wasn’t doing the usual weekend long run, I went to coffee instead. People watching at a Peet’s coffee house on a Saturday morning is great. I now firmly believe there is an obesity problem with America’s 20 and under set. I saw more healthy and active 40+ year olds than 20 and under. How is that possible?

I got a pair of New Balance Minimus shoes for my birthday. (No, I will not be running in them.) Know what these shoes are great for, water shoes and kick around shoes. Running around the beach, climbing rocks, cliff diving at the local lake, these are the shoe you want. They remind me of the Nike Aqua Sock from the 90’s.

I eat A LOT when I’m stressed. If I ever get a really bad injury I’m going to get FAT!

Now that I can make homemade miso soup, I eat it almost everyday. (Is that bad??)

I am now VERY motivated to be healthy and train for TRT 50 mile and Rio Del Lago 100. I’m even feeling a need to go back to CIM to erase last years run.

Time to go do my Yoga poses.

AB

2011 Grand Canyon R2R2R adventure

2011-05-06T12:18:00.000-07:00

Last weekend I had the pleasure of returning to the Grand Canyon for another year. Unlike last year when I was solo, I had my best girl and wife Lily with me. Also along for the fun were my long time friend Nick Bingham and his wife Christy.

Last years trip was great, but not a R2R2R. This year I planned to complete the whole enchilada. Last year injury and lack of training had me do a shorter but just as rewarding trip to Ribbon Falls and back out.

Nick who I’ve known since high school was the person who first exposed me to trail running. Nick has always been a great runner. He has run top five at Western States 100 as well as sub-2:30 marathons. I looked forward to spending some time with him the trails. It had been along time since we had run any distance together.

Lily’s plan was to run down South Kaibab as we planned to. She would then visit Phantom ranch and then head back up Bright Angel Trail. Even with her recent performance at Way to Cool 50K I was worried about her running alone. The Grand Canyon can be unforgiving if you make a mistake. Her lack of experience with food and salt intake during a long outing worried me, but I keep reviewing with her what to do so I trusted she would be OK.

Like last year we elected to fly all the way to Flagstaff and then take a rental car the last hour+ to Grand Canyon. 13hr car rides really don’t sound fun to me any longer. We also got a room at the Yavapai Lodge instead of camping.

Nick and Christy live in Reno. After meeting in Phoenix, the plan was to fly together on the turbo prop to Flagstaff. When we met at the gate we were greeted with a sign that said FLIGHT CANCELED, uh oh not good.

We were told it was for maintenance and we would have to catch a later flight. This smelled fishy so Lily went to work and got us squared a way with some $$$$ courtesy of US Airways. We contemplated driving up from Phoenix, but a long drive did not sound fun to anyone.

We eventually flew out at 7:30pm. Once in Flagstaff we found out the plane we were supposed to take had some mechanical issues trying to leave Flagstaff to get to Phoenix. It made three aborted take off’s before the problem was found. Uh OK I’ll take the delayed flight. US Airways obviously lied to us, but we got some $$$ back so I’ll take it. We all later talked about what would have happened if it had made it back to Phoenix and then broke down with us on it.

Friday we did the tourist thing, rested up and visited with the group that was camping. Unlike last year there was no snow, but it was still very cold. The forecast for the following day showed very cool temps, even in the canyon NICE!!!!

I felt better looking out from the rim, unlike last year’s vertigo the minute I looked out over Bright Angel Trail. I did have problems being near people as we looked down or stood on a precipice.

Nick at one point ventured out onto a ledge while we were at Yaki Point. I had to step back from the wall completely and couldn’t watch much. An odd reaction, but for some reason watching other people on ledges was freaking me out.

Saturday morning we awoke at 4am to cold temps, but clear sky. Nick and I decided to not wait too long if the main group was running late.

At 5:05am were off. My anxiety with leaving Lily surfaced at the trail head. I snapped at her when discussing something about her running pack, (I later apologized to her). She told me she knows I do this when I worry about her. She reminded me later that I can’t do it all.

Nick and I descended slowly at first due to the cold. Unlike last year it was a lot darker most of the way to the river. The lack of picture breaks this year was the reason. I left the camera with Lily so any trail picture you see are from her. I took a few iPhone shots, but not much.

We hit Phantom Ranch in 1:17 and filled are packs for the push up the valley. A few miles after dropping my gloves and beanie I regretted my decision. The sun had not yet hit the valley floor. A stiff cold wind was also present, (all day). My hands suffered most of the trip up to the Ranger station at the base of the North Rim climb. My Reynard Syndrome was in effect for WAY to long. Had it not warmed up I would have had to turn around.

I think we hit the Ranger’s cabin in 3:30 +, I was feeling good and ready to get to some solid efforts in. I did a hard 30 miles in the WS100 Canyons the Saturday before. I was curious to see it I would be tired or not once the climbing started for really.

Soon after starting Adam Barstad caught us. He looked fresh and kept moving he later ran a 9:20ish for the whole R2R2R, WOW! Soon after Roaring Springs we got into the climb proper. I was fueled and feeling great. My fitness so far this year has continued to shock me so I must be doing something right in training.

As we started up into the steep stuff I began to feel the weight of trails height on me. Knowing this feeling I slotted into the third man slot to ascend at my own pace. As we headed up switch backs that were cut into the red rock my stomach dropped. Its tough not to see down at this point and the drop off of the trail we had just come up hit me when I looked.

Nick saw I was in trouble and stopped. As he got closer I stopped him because I felt like I had the day before. I explained my issues to him and how I knew I could get through it. I told him to go on, I would either trail behind or I would see him later at the bottom. After he left I took a few minute and pushed on, but I noticed a shake to my hands and knew I was toast. I’ve never had that before in these situations.

My goal on these trips is fun, not the R2R2R goal; it’s a by-product of my fun. So I turned and headed down. The steepness of the canyon wall you’re on stares you in the face as you go down. Knowing I was toast I took a second and looked out from the trail.

The canyon with all it steepness and grim finality had a beautiful energy to it that I wanted to experience more. But my physical fear of it was just too much for me to take in. It’s odd how fear can give you clarity and focus to see this beauty.

As I made my way down I was amazed how much scarier it was to go down the trail.

I soon ran into a few folks from the group starting their way up. I told them of my failure and wished them well. After a food break near the Ranger’s cabin I reassessed my plans for the day. It was too cold to hang where I was. I also did not want to waste time sitting. I also did not want to be the guy who not only didn’t finish the R2R2R, but ran less and had less climbing.

The climb up the valley from Phantom ranch does climb, but not steep like a Rim Trail. So I figured get what I can, but go for more miles and quality at that. I needed to be toast like everyone else for the climb up Bright Angel Trail.

So I channeled my inner 50K runner and ran like hell (sub 8mpm) down to Phantom Ranch. After loading back up a bit on water I turned around and headed back up the valley. Somewhere along the way I tweaked my left ankle which was hurting but runnable.

On my ascent back up I ran into Adam Barstad again at the 7hr mark. Ten minutes later I met back up with Nick and another day runner he was running with. We proceeded to run low sevens back to Phantom Ranch which was interesting to do after 7hrs of activity. My ankle was killing me during this time so I had to break down and suck down some Motrin.

We took our time in re-fueling and hydrating before pushing on. So far my Salomon pack had held up well. I was able to hold enough food that I didn’t need to buy anything at the Ranch.

We crossed the Colorado River and started the Bright Angel Climb slowly as the food digested and I let the Motrin kick in. I finally felt warm which was a nice change. Just before the Devils Corkscrew I soaked my ankle in the creek which helped a lot.

I set pace up front and got us to Indian Gardens feeling OK. I think I was more behind on food than I thought, but ate a bar hoping to keep my energy up. Gels at this point were making me gag. The great thing was that my legs still had snap to them. I could run when I wanted to with no cramping or the possibility of it showing up.

Just past the 2.5 mile toilet we both hit a low energy point. Gels were out of the question and I was out of solid food. Nick pulled out a giant Snickers bar that we spilt. It was Heaven, the caffeine in the chocolate had an instant effect and we pushed on better than ever.

We saw the wives at the last tunnel and tagged in at the top for an 11hrs finish.

Lily looked great. She told me she had a great day and only had an issue on the way up Bright Angel Trail. It sounded like she had a really bad bonk. Christy took great shots in the morning at South Kaibab Trail. She later went to Indian Gardens and back on her own. So everyone got a piece of the Canyon.

Once back home an ice bath and compression socks got me on the road to recovery. I had no blisters or feet issues of any type. Thank you Drymax socks.

We later went out and did a protein overload dinner. The Bright Angel Restaurant has a sampler platter with ribs, chicken and steak. Lily and I spilt it and ate it all, Yum.

The following day I felt great, the ankle pain was gone, but I could feel tenderness in one spot.

Sunday I showed everyone where I had bummed around last year in Flagstaff. The bar was there, but they no longer offered the cheese and bread tray. The club sandwich, fries and craft beer made up for it.

I offered to treat Lily to anything she wanted at the numerous outfitter stores in old town. She deserved it after the trail she tamed on her own. She proceeded to make the Patagonia store in town very happy.

Once home I downloaded the Garmin to see the damage. I’ve always been told the run is 10,000 ft of climbing and 46 miles long for the route we took, this always seemed too low to me.

Granted I did not hit the North Rim. I questimated I ran the same distance or farther in the valley. My Sport Tracks log said my run was 52 miles with 22,000ft of gain. Garmin Connect said it was 50 miles with 25,600ft of gain. The Garmin route had a lot of gaps and weird tracks. The Sport Tracks route was solid. Regardless of distance/elevation it was a good day, no R2R2R, but a long fun day with great people.

AB

Salomon Advanced Skin S-Lab Hydration Pack Review

2011-04-07T08:03:00.000-07:00

So I have been running with pack since February. I have completed a lot of runs with the pack, both on the road and trail. The distances have varied from short (6 miles) to long (30+). I have completed one race, the Way to Cool 50K wearing the pack. I figured I could finally give the pack a review. Here we go:

Fit

Salomon is a European company, so for us Yanks, the fit runs on the small size. I have the largest sized pack they offer the M/L. The pack fits snug, but it’s supposed to. Even though the pack is snug I have yet to be chafed or been rubbed raw by it. If I were larger in the chest and shoulders the fit could be an issue. I’m just shy of 6”3”, 176-180lbs for reference. If they ever made a size large I would try it out to compare the fit.

The “pack” is actually more of a vest. The body is made of a reinforced padded and breathable mesh. The pack rides higher on the body than other packs I’ve worn. For comparison I’ve run in Nathan, Gregory and Camelback’s. I like this aspect because I feel freer around my waist. So on technical trails I don’t notice the pack like I have with others that ride low.

The beauty of the fit is that you slip it on, clip two front straps and you’re good to go. Since the body of the pack is one piece there is no other adjusting needed after an initial fitting. With a full bladder and stuffed pockets you might have to adjust the straps a little.

With the snug design of the pack there is minimal to no bounce even with a full bladder. I have run two tempo runs with the pack at sub 7mpm pace without it bouncing all over the place.

Function

The two front draw string pockets can be stuffed with a ton of gels, etc and closed on the fly with ease. Even stuffed the pockets don’t bounce or shift while loaded. I liked the wide mouth design of the pockets which made access while running a breeze. I haven’t tried it, but from Internet photos the pockets can hold small water bottles. I have not tried this, but as it warms up I’m going to.

There are two removable zipper pockets that Velcro on above the draw string pockets. I have yet to use them or need them. The pack also comes with a space blanket and whistle.

The rear main pocket and side waist pockets are a tight mesh weave with a zipper closure. The side pockets are on the small side, but stretch well if you want to stuff them.

The drinking tube is routed into the pack body so it is not as exposed as other drinking tubes. It also has a reinforced sleeve around the plastic tube. This also prevents the tube from flopping around or being in the way. The drink tube links in to the Source bladder by a clip. When you unhook it the bladder will not empty.

Bladder

The water bladder is 1.5L and made by Source, it is the best bladder I’ve ever used. It is square in shape. It opens at the top and uses a fold over clip design so opening and filling is easy. When you open it you can pinch the flap into a funnel. This makes drinking from it easy when you want to top yourself off before you top off the bladder. Cleaning and drying is easy since it opens the width of the bladder at the top. I can stick my whole hand into it to wash it out.

The bladder rests in a removable sleeve that has a “tin foil” liner to help keep things cool. I don’t know if it works, but it looks high-tech and appeals to the nerd in me.

Observations

I tend to know what I’ll need on a long trail day. As such I never seem to use all the space given in running packs. Winter long runs and 30+ mile backcountry runs are when I fully use pack space. For the runner who likes to take a lot of gear, the S-Labs pack space could be a bit limiting.

The lack of straps makes the pack fit more like a piece of clothing than a pack. Some people might not like this; I see it as a strong point. You put the pack on like you would your shoes or shirt and just go. The lack of straps also reduces the pinching I’ve gotten from other running packs when I try to snug them up better.

I have run a little while using just one or none of the front straps. While not as snug a fit, you can run with it this way if something broke on the trail.

To me this pack is made for racing with its snug minimal design. But it is just as good on my weekly long run. You can take what you want and not feel bogged down. Taking the pack off to re-fill and put back on mid-race is quicker and easier than any other pack I’ve used.

Its true test will come in a few weeks when I run the Grand Canyon R2R2R. If the pack can take what I need to get through that run I’ll never want another running pack.

Conclusion

If you hate packs, this could be the pack that changes your mind about them. This is the first pack that I've run in that dosen't make me feel like I'm running with a pack on.

The bad news,

This baby will set you back $180.

I also just saw a posting at iRunfar.com that a higher capacity model is being tested overseas. Here are some photos:

2011 Way too Cool 50K

2011-03-15T11:02:00.000-07:00

It’s been a LONG time since I posted anything. Sadly it’s not for a lack of running related things to post. I’ve just been really busy with work and home life.

To summarize a few things, this years Training Group has been killing it in training. The Wednesday night hill repeats have been epic. Lily has been doing great training for her first ultra. She has also been working with Julie Fingar as a volunteer coordinator for her events.

Last Saturday was the Way too Cool 50K, my first race of the year. It was also the first Ultra for most of the runner in my training group. Since last August I’ve been focusing on changing my training. I was dissatisfied with my results, my fitness and my health, (read weight), I was in a rut.

So I listened to what a few elites do and went back to what I know from my old running days. Basically you got to run hard some times and sometimes you just got to run how you want. A long run doesn’t always have to be slow and easy. Tempos runs are the Holy Grail in my opinion.

My winter build up after CIM went well. I had planned to be at a higher average weekly mileage before WTC, but I only have so much time to run. That and my big races are later in the year so I’m not in too much of a rush.

Kirk and I had some great training runs on and off the course. A recent hilly 26 miler with Tom Flahaven, Dave Goodin, and others showed me the body was coming along.

Based on my training and fitness I felt a 4:30 4:40 on the new course was possible. I figured the new course to be approximately 10 minutes faster. (Some running mathematicians who obsess on this stuff now believe it to be 15ish minutes faster).

As always the two week taper before the race found me unable to run much due to job and life. It’s stressful, but better at this time then during a heavy training week. I hate to “over taper” before a race. I end up with dead legs on race morning, but what are you going to do.

The day before the race Lily and I worked packet pick-up. It was great to meet new friends and better get to know people I only knew in passing. John Blue, Rory Bosio, Amy Schmich, all good people.

Way too Cool 50K

So race morning came, Lily, Izabella (Cheetah), Melisa and I made the trek up to the race. The Cheetah was on a long leash while we raced. A friend working the event watched her as she and a large group of other kids roamed the start/finish area. Exciting for her, scary for dad. The training group peeps were ready to go:

The Group ready to ROCK!!

So the guns goes off, mile one is sub 7 for a bit, OK, that’s out of the way. I settled in after that content to follow/hang with Jenny Capel and Tim Twietmyer. At mile 8 as we go thru the start/finish I was ready to hit the long downhill and find a rhythm on Quarry Road. I knew the race would truly be made closer to mile 20 at the Auburn Lakes Trails aid station.

Everything went well, until the downhill. Even after going potty before the race I had to go again, Damn you Colon!!!! When it hit me I thought I could wait until the porta potty at Quarry Road, uh nope downhill’s make things speed up a bit.

As I emerged from the bushes I saw Kirk, who knew what was up after running with me so much, (thanks for kind words later buddy).

A little bit of jockeying occurred on Quarry Road with other runners. I let whoever wanted to go by pass me. My bro Jesse Barragan went by looking fresh. Jesse has great speed, so looking fresh I knew I would not see him again.

Otherwise most of the other runners who passed me came back to me later after ALT. The hills were going better than planned. I only did a few short walks on the really steep stuff by Dead Truck Trail.

As I past the Barbara Schoener memorial at the top of the long climb we do from the creek, I knew it was time to get the race going. My race plan was to rock this section to Goat Hill as fast as possible since it is great running terrain. I also know a lot of runners start to crater in this section.

Things went well, but I was stiff and lacking some top end. I was moving well, but the legs were a bit tight. I was happy with the effort I was putting out and just kept it going. I picked off more than few guys which is a nice morale boost late in a race. Especially when the guy is bare chested with black Sharpie writing on his chest. Just before Browns Bar the legs felt better so I picked it up a bit ran to the base of Goat Hill.

Goat Hill was a new experience it still hurt, but I ran about half of it. After you start the climb you make a hard right turn. I ran from here to right before the aid station. It helped that there was a runner moving well just ahead of me. Some Coke at Goat Hill and I hit the next section feeling better than before.

I soon saw a familiar runner up a head, Jesse! As we started up one of the ever present rollers I tried to bridge to him. Sadly the legs twitched, which means “slow down dumbass”. So the remainder of the race I watched Jesse dance in front of me until the finish, Nice Run Jesse!

Just before the finish I was treated to a finish with my best girl:

4:22 for a finish, feeling good.

As I planned the post race fun was as good as or better than the race. We had beer, chips, Jell-O shots (Thank you Michelle). New friends were made and I caught up with old friends, it was a great time.

The training group impressed me, everyone finished looking GREAT!! Lily overcame some issues to finish her 1st Ultra looking great:

(My moment of Zen)

I look forward to upping the training a bit for the Bishop 100K in May. But before that I plan to be the crew de jour for the entire training group at AR50. I also have to plan out how to top the post race festivities.

Some great photos I found online, thank you to Chuck, G, Jean Pommier, Kathy Fairbanks and Rachelle Borris for the photos:

Jean's Photo's
Photos
Photos
Photos

Check my Face Book for more great photo link's.

Jake, Kirk, Scott, Scott #2, Jesse, Ken, Terry, and my whole training group. It was a great day, congrats!! see you all at the next one.
AB

Climbing Mountains, an interview with Jacob Rydman

2011-01-24T18:27:00.000-08:00

If you run in the Auburn Confluence area chances are you’ve seen Jacob Rydman running. Jacob enjoys trail running and going up mountains, FAST.

Jacob who is new to ultra racing won the 2010 Sierra Nevada Double Marathon in convincing fashion.
It was his first ultra race. After meeting Jacob at Sierra Nevada I’ve followed him on his blog, Climbing Mountains. Jacob recently tasked himself with running 100 ascents of K2 in 100 days. If you know the “Training Hill” you know it is not an easy thing to do.

Jacob recently agreed to let me talk to him about his running.

How did you get into the ultra/trail running scene? I know you ran before you did ultras.

I ran for two years at Yuba College. I was recruited by William Jessup University and ran Cross Country for them. After a lay off from running I decided to run the 2009 California International Marathon. During my training I went to Lake Tahoe a lot to train. While training on the trails there I found I really enjoyed it. It’s very free and challenging to run trails.

I follow your blog; unlike many other runners you’re very open about your training. How did you come up with the idea to run K2 a 100 times in 100 days?

The trail running community is all about camaraderie. You can train with people and its fun but you still push each other, I enjoy that a lot.

The K2 ascents came about because I didn’t have any races lined up for a while and I wanted to push myself. I wanted the challenge.

How did the ascents go once you got started?

It was very hard at the start, especially during the holidays. It also took my body a while to find its rhythm on the hill. It was very demanding both mentally and physically. I am a stronger runner both physically and mentally after completing the 100 ascents. I also finished early; it took 95 days to do 100 ascents.

I saw you ran with Anton Krupicka, Scott Jurek and a lot of other ultra heavy weights at the Ponderous Posterior 50K. How did this come about and what was it like running with them?

Anton posted about the run months before. I connected with Anton about coming to the run. It just so happened that a friend of mine was heading that way at the same time. It all worked out so I went. About 90 people came out and ran. I learned a lot about trail running from the event, I took a lot away from that experience.

What are your racing plans for 2011?

Way to Cool 50K is my next event, but the American River 50 is my next goal race. I will mini-taper for Way to Cool, but American River is my goal race.

After that I will run my first 100 mile race at Tahoe Rim 100 in July. That will be an interesting race. I have no idea what to expect at that distance. For the rest of the year I know I will be racing The North Face Endurance Challenge in San Francisco.

Thanks for taking the time to talk to me Jacob. I help coach a group of new Ultra runners with Fleet Feet Ultra Training. Anything you want to pass on about training?

Yes, I think you should train on terrain or conditions harder than you expect on race day. On race day you will be better prepared both physically and mentally for the race.

Excellent advice Jacob and thanks for a great interview.

Jacob is also an outdoor ambassador for New Balance. Jacob's blog: Climbing Mountains

AB

New Years cabin trip and 2011 event plans

2011-01-03T13:06:00.000-08:00

So I spent the past week at my Echo Lake cabin. So much happened it’s tough to recount it all. Snow shoe hikes, night hikes, EPIC sledding and some snow running. The trip was all accentuated by one thing SNOW a whole lot of it. The previous storms left more snow than I have seen in a long time at the cabin, much less the sierras. We later received even more.

As luck would have it my long time snow shoes cracked apart the week before. I had thought of buying new boots months ago, but put it off because I’m too much of a tight wad. Luckily my wonderful wife bought me a pair of Salomon snow boots for Christmas. She saw I had circled them in an REI catalog. These are the best snow shoes I’ve ever had. The fit like over sized running shoes, not clunky Sorel’s. If you’re looking for new snow boots check them out. Running and snow shoeing in them was great.
Here is a summary of the trip:

We drove up Monday morning on clear roads to a cabin snow encased from the recent storms. The cabin had more snow than I have seen on it before. The front window was completely encased as was the front door. With us was the Brown family, who were staying for the night. Just like last years New Years trip my friend Thor and his daughter Sienna were with us for the week. All total we had five adults and six children the first night, (ouch).

After digging out the cabin we headed to our normal sledding hill along the Echo Lake Road/Trail. The fresh powder made it a bit more work, but it was great sledding after smashing it down.

The expected blizzard came in late Tuesday just after the Browns left. Tuesday was snowy and fun. We awoke Wednesday to no power and 3+ feet of fresh snow. The power came back on for an hour then was out again until 5pm.

We spent the day digging out the cabin again, hiking, and making water from snow and cutting wood. Daytime high temps were in the 20's so we drained the cabin’s water system to be safe. We kept a good fire going all day.

Johnson Pass Road which is the access road to the cabin had 3+ feet of fresh snow and was impassable till it was plowed on Thursday. I helped dig a few people out that thought they could make it out.

We made an epic snow cave for the kids during the week using the stairs and porch as a roof. When the skies cleared later in the week (Thursday) we dug out a bobsled run from the front of the house.

Thor and I did a lot of hiking over the week. We did a couple of hikes that ended in the dark. Great stuff when the snow is coming down. Snow running and snow shoes running is a great way to get in shape. I’d swear I’m in better shape than when I left.

To put the play and work on the trip in perspective, I ate HORRIBLY the whole trip. I ate candy, chips, salami and cheese, (daily), pizza and a LOT of sodas and beer, (a lot of soda). Somehow I came back 2lbs down. This was after a trip to Mel’s Diner on the way home. Snow shoveling is the best workout ever.

All in all a lot of snow, hiking, snow play and FUN. Here are a few pictures, I posted some video and more pictures on Facebook.

Crawling into cave from other entrance

Inside of snow cave

Looking out of snow cave

2011 Event Schedule

I had a lot of time to think about my 2011 event plans. After thinking about it and talking to Lily I changed a few things I had been planning. Here is a list of the races and notable events I have planned for 2011:

March:        Way to Cool 50K

April:           AR50 (pacing and supporting my training group)
                  ***40th Birthday Party***
                   Grand Canyon R2R2R

May:            Bishop High Sierra 100K

June:            Western States 100 (Pacing Kuni Yamagata)

July:              Tahoe Rim Trail 50 mile

August:         Squaw to Donner 50K

September:   Rio Del Lago 100
                    Sierra Nevada Endurance Runs (work the race)

November:   Lithia Loop Marathon
                    Last Chance 50 mile (pace Lily at her 1st 50 miler)

So I bailed on TRT100 for a variety of reasons. In planning it out it was becoming too much of a strain on the family for that time of year. RDL100 will be interesting and HOT! I’ve wanted to try it for some time. It’s local which is always appealing and I know the course. The heat will make the training prep interesting at the end.

I’m looking forward to pacing Kuni at WS100. He is an amazing runner and I was honored to be asked to help him. I look forward to training with him and being a part of his Big Dance in June.

I hope to add a few more things as the year progresses. My big Sierra hike/run plans never came together in 2010, so I want to do that at some time.

Lily and I would also like to do Mt. Whitney again. Mostly I just want to get out more and have a solid season of training and adventures. I turn 40 in April so I have to live it up in 2011, I’ll be officially old according to my family.

AB

CIM Report and 2011 Plans

2010-12-15T13:54:00.000-08:00

I can tell it “Tis the season”, I’ve had no time to write since CIM. Regardless the world has been interesting since CIM.

CIM

The race did not go off as planned, but I kind of expected it. Being sick after Clarksburg 20 mile threw me off my game a lot. Regardless I went into the race with the plan I had for some time, go with the 3:10 group and see what happens. By the half I was a little off on time, but feeling smooth enough that I thought I could hold on. I figured I would fade into the 3:15 area.

It was a warm day and I was drinking and eating a lot. My hammies were twitchy by 22 miles and I was slowing. I had to stop and shake them a few times, but I finished feeling good, but crampy. I decided against an all out finish push to save time. My Ultra Training group was starting up the following week. I wanted a quick recovery since my goal was not to be met (3:10 or under).

I learned and re-learned things I had forgotten about run training for CIM. Mainly you can’t go easy (aerobic) all the time. Sometimes you got to go hard and varying your pace is key to improvement. I had gotten into a rut training for Ultra’s.

I look forward to expanding my training in 2011. On the plus side my weight for CIM dropped without trying. I was hovering around 175lbs (I’m about 6’3”) since Clarksburg.

Ultra Training Group

We ended up going well over our 30 person limit. With some more coaches helping us out I think we will still give a great level of attention to all the runners. I look forward to the coming weeks as we get to know the new runners. I should have some pics weekly now as we delve into the trails.

2011 Plans

The Western States 100 Lottery was the day before CIM. I was not selected this year, very sad. The Lottery was a lot of fun catching up with people I had not seen in a while. I know I’ll be back to the race again, so no worries. Kirk got in so I plan to help him train, it will be his first 100 miler.

With the holiday season still kicking me in the head, training has been minimal. It is for the best since 2011 is going to be epic. I turn 40 in April so I want this whole year to be full of fun.

Since States is out I needed to find another 100 miler to run. Tahoe Rim Trail 100 came to mind and is still in orbit around my brain. Other contender’s are The Canadian Death Race, The Trans-Rockies (or the 3-day version) and Rio Del Lago 100. RDL would be fun mostly because it’s local and low key. TRT100 is at the top because it scares the shit out of me; it’s beautiful and is close.

I have also looked at not doing a 100 miler in favor of more races, namely 100K’s. PCTR has a new September 100K in Tahoe that could be fun. Where’s Waldo 100K has been on my radar for years, I hear it’s tough. And finally there is the Bishop 100K. I have wanted to go back and race Bishop for some time. The last time I was there they did not have a 100K.

That would also be the beauty of RDL or another late season 100 (Javalina??). I don’t have to decide now and if the 100K’s go well I can probably still decide to do one later and get it. Locking big races in 6+ months in advance can kind of suck after a while. So the preliminary 2011:

Way to Cool 50K
Lake Sonoma 50 mile
Bishop 100K
TRT100 ???
Where’s Waldo 100K
Lake Tahoe 100K or RDL100??

Some people have told me to just do it all. A very good idea, but I have some big family vacations in 2011, (Disney Cruise for a week in the Bahamas). I also want to get some fast packing done. Mt Whitney and a few 14’ers are also calling me and the wife’s name. Oh and I'll be doing the R2R2R in April, going all the way this time.

Decisions decisions, 2011 will be a great one. Time to get my butt in motion.

AB

This just in about Way to Cool 50k

2010-12-06T07:05:00.000-08:00

The course has changed go here to check it out: WTC Course The Lottery opened today so get your entry in, it's going to be a barn burner.

More on this and my CIM later.

AB

Up next the CIM, but “THE LOTTERY” is first and Waffles

2010-11-29T19:49:00.000-08:00

It’s been an interesting life since Clarksburg. I got a nasty stomach flu that has derailed my running. My daughter had it first, then me and now Lily has it. Like me Lily is running CIM this Saturday. I’ve kicked my sickness, but life and running just can’t get in the groove.

Saturday I found my cat had the boots put to him by someone. That and typical holiday family stress have made life BLAH, for lack of a better term.

I’m more than rested and tapered and last Saturday’s 12 miler felt good. So we will see what I’ve got in me Sunday. The final plan is to go with the 3:10 group. The body will dictate any further changes come race day.

Lottery Time

Saturday’s Lottery for Westerns States will have the biggest effect on my race. If I get in I’ll be that guy smiling with the care free attitude regardless of the 25deg temps. If I don’t get in I’ll probably be a bit more focused, but still having a good time.

The past few CIM’s I’ve run have been to pace Lily or someone else. Last year I picked up the fashionable item around my neck from the side of the road. The scarf will be in full effect Sunday have no doubt.

I had the pleasure of recently trying out the new Honey Stinger Waffle

Holy Mother of Calories (160) these little suckers are awesome. They are based on a Dutch stroopwafel.

I want a homemade one like this, YUM I suggest you go over to Fleet Feet Fair Oaks and try one out.

AB

A perfect day

2010-11-15T14:00:00.000-08:00

Yesterday was a perfect day, (in case you were not aware). How did this rare event in the cosmic pinwheel of existence happen you ask? Well here are the ingredients:

1. A glorious sunrise, think purple, orange, red, yellow

2. Excellent weather

3. LOTS of friends, both new and old

4. A well executed race

5. No stress

The Story of how it all came together

Yesterday was my last big run before my goal of running the California International Marathon for time. The Clarksburg Country Run has been around forever. I first ran it as a junior in High School. I have a photo from the run, but the scanner broke before I could post it. Just visualize a big haired 168lb version of me in red split sided nylon running shorts.

My plan was to run a controlled race to nail down my pace for CIM. My recent training indicated a 7:10 - 7:15 pace was a definite possibility for the marathon. I figured I would go out around this pace and go for even pacing. If the legs felt good then I would try for negative splits.

Prior to the race my buddy Nick Bingham came to town. I’ve known Nick since high school. Nick is the guy you love to hate (from a running perspective). Nick is super talented, his marathon PR is in the low 2:20’s. He placed 5th his 1st year at Western States 100, he has notched a lot of wins in his career, you get my point.

Nick’s daughter Sarah and my daughter Izabella were born 7 days apart and get along great. So Saturday they dropped by so Sarah could spend the night with us. Nick and his son Andrew spent time with Grandpa. We have done this in past when Nick is in town for races. I knew from experience that I would not need to run Saturday before the race, the girls tax me enough. Who knew building fairy houses out of leaves in the backyard could be so taxing.

I awoke early race morning after going to bed early. Nothing like 10 hours of sleep to recharge your batteries before a race. As I drove to the race start I found myself looking at a glorious sunrise across the valley. It was at this point I realized my camera’s battery was dead. So this perfect day had one negative, no photos, but it was the only negative of the day.

Race

The weather was perfect, sunny but cool. There was a head wind on the way out, but nothing too drastic. After a warm-up, I put my watch on and was ready to go. No drop bags and loading of gear. It’s just you and your socks, shoes shorts and shirt. No packs, or bottles, flasks, iPods. I had gels, but only two. I actually used that little pocket inside my shorts (a first) to hold one gel; I held my other gel in my hand.

At the start I saw Lainie Mattoon and Ray Sanchez. Off we went and I settled into 7:15ish pace for the first 3 miles. I felt a bit dead legged, but relaxed. After mile 5 I settled in with another runner and my pace began to comfortably hover around 7:10 most of the time.

I ate a gel at 6 miles and again at 10 miles. At the 10 mile mark the guy I had been running with picked it up. It felt good so I went with him. As we moved along I realized we were pulling some guys back. I later realized we were now running about 6:50 pace. It felt fine, but it was intimidating running this fast with 7 miles to go at point. I felt good but after a few miles I settled it down to 7’s.

The remaining miles I held strong, no problems. I thankfully took another gel they offered at an aid station. If I hadn’t I think I might have had a bonk issue at the end of the race.

At four to go I thought about speeding up again just to see what I had. When I did it seemed to take too much effort so I just stayed put. At two to go I up’d the pace again to see if I was close to the end of my rope. A slight cramp at one mile to go told me to cool my jets, so I did.

I finished feeling strong and in good form, no feet slapping or labored breathing. I definitely still had 10K of running in me at the pace I was moving at. I grabbed some water and ran/walked a few miles for a cool down. My time was 2:22 and change, good enough for a 7:08 paced run.

I spoke to Kuni and Dasie Yamagata before and after the race. I also ran into Ralph and Sharon from my trail running group. I also ran into Jacob Rydman and his wife Sara. Sara won her age group, nice work!! I saw Mark Lantz, Eric Skaden, and John Blue and just about everyone else from the area. I was surprised to see my buddy Thor Anderson. He came up from Monterey at the last minute to run in prep for CIM.

I really enjoyed seeing everyone and having a great time running. The day got better after I drove home, two words: ice cream. A perfect day, the ice bath didn’t even faze me.

What next

I accomplished all my goals for this event. I learned valuable information about my fitness and my pacing for CIM. I believe I have a solid 3:10 CIM in me. At this point I think I will go out with the 3:10 pace group and see what develops.

Next up, the dreaded taper and then CIM.

AB

The new black, cool Blogs, and of course, cool gear

2010-11-01T10:00:00.000-07:00

Black is the ubiquitous color in sports and general fashion. Black running shorts are a mainstay for me and many other runners. Cyclists are worse than runners when it comes to wearing black shorts, only the elite hammerheads wear the colored spandex like theses guys:

I personally think colored spandex cycling shorts are for another reason, but the photo illustrates that…..

Regardless, like the popularity of the color black, compression sock are all the rage now. But unless your Paula Radcliffe and have yours color matched to your skin tone, the choice is of course, you guessed it, BLACK. Now some guys and gals are running in white compression socks. I’m here to show you that the new black are these babies:

As the sexy (and VERY hairy) model demonstrates neon green is the new black. And the brand to buy is CEP. Now pink is availble also, but neon green is what the cool kids wear.

Gear

I recently saw the review of this pack: Salomon Advanced Skin Lab Pack at irunfar.com. The price tag is steep, but it looks to be a very functional and comfortable pack for those epic runs. I’m planning to ply my masculine persuasion on the wife in the near future to obtain one for 2011 adventures.

I recently switched GPS watches after tiring the big red Garmin 305. I love my GPS, but sometimes it just felt too big to wear. It has some draw backs, but the Garmin 110 looks and feels like a watch, but is a GPS. If you’re looking to try a smaller GPS check out the 110 or the just released 210 and 410 that have more functions than the basic 110.

Blogs

Here are a few blogs and website I’ve picked up on recently I think you should check out:

Jacob Rydman, All round nice guy and someone to watch in 2011.

Rhonda Sundermeier, Great race reports

Sacramentorunning, All things running in and around Sacramento.

Jaymee, Sacramento stud who just qualified for the Trials. She sounds very dedicated to her training, a great read.

AB

Running, it’s a new world when training for the marathon

2010-10-20T10:55:00.000-07:00

Eight plus years ago I decided to take up running full time again. I was fed up with cycling in general, (Sorry but yes, everyone dopes in cycling including Cat 3’s). So beyond the occasional ride I was no longer interested in racing. Lily and I were trying to have a baby. The whole “bike riding kills your boner” ad campaign was in full swing in the media, so I was taking a lot of heat for the lack of results. In my own defense, I just thought we needed to do as much practicing as we could. I wanted to get it right when we really wanted to be pregnant.

I always ran a little here and there, but not with any frequency. For almost two years I got fat and out of shape, (making babies is stressful). So when Lily became prego I was out of shape and looking for a running goal. Having lived most of my life in Sacramento I knew all about the Western States 100. Sacramento has a large and diverse running community. I signed up for the American River 50 mile as my first step back to a running career. I figured the bigger the better. The rest is history; I’ve had ups and downs.

With my return to running I changed the way I had run in the past due to a few factors: a.) I was older, b.) I was SLOW and fat and c.) training to run REALLY far was different than anything I had done before. I followed what ultra veterans told me and followed suit. Ultra running in general is pretty basic. Lots of aerobic running and lots of long runs in beautiful places, not a lot of quality running. Mile repeats and threshold running were not needed, 4-5hr runs on a regular basis were.

In recent years I’ve noticed that I was in a rut. Training was fun, but the results were not what I wanted. Don’t get me wrong trail running still beats any other type of running for scenery and location. But lots of runs at about the same pace always worrying about being aerobic and if you ate enough can really start to blow. When I was a tri geek and raced shorter distances and a few marathons we ran all sorts of paces and distances, why not in ultras?

I began to notice that a lot of other runners faster than I were not training the same way. Sure with ultras you got slow down and go long. But these guys would still do some paced runs.

So I began to change up my training and realized I had been (still am) a lazy fool when it came to training. So early in the year I began to change things up. This got me thinking about the road marathon again, that holy grail of pain and discomfort.

With the California International Marathon (CIM) running right by my home the choice for me was easy.

Training Changes

My plan was to begin a structured marathon training plan after SNER. I cobbled together a plan from various marathon greats, mostly Pete Pfitzinger. I’m now a couple of weeks into the plan and I’m enjoying the change of pace, literally. If you haven’t run a tempo or threshold run in a while, do it. Talk about clearing out the cobwebs and learning some things about your running.

Things I’ve learned:

As most runners know, drills and working on running form can help you become more efficient. Not just road running but on the trail. But when was the last time you heard a trail/ultra runner talk about running drills? By bring these aspects into my training I’ve already noticed that I ache less, regardless of running surface, I have quieter feet and feel way more relaxed running at different paces.

Running different paces is helping me immensely. Every workout has a point. When it’s a recovery run I keep it slow. Time to run fast, then I go fast. I’m finding better fitness, but I’m also becoming better in tune to my body. I’m also becoming more efficient using fuel. One gel for 20 milers, with no fade is nice. I look forward seeing if I can carry this over to my ultra training.

Gear, sometimes it’s needed, but I think we ultra people go too far some times. Sure you need bottles and packs sometimes on the really long stuff. But a recent trail 20 miler was two gels and a watch, I felt naked. I’m also coming to the conclusion that my iPod is sabotaging my training.

Will this change in training make me a better ultra runner, who knows? But it has improved my running which has made me really motivated to improve myself and race better. A good place to be prior to 2011.

I ran across this ongoing series of articles from Eric Grossman at Running Times. They are a great read, check them out:

Grossman Motivation Series #1

#2
#3

Oh yeah and I bit the bullet and I'm now on Facebook. So I have to take back everything bad I ever said about FB or I'd be a bigger hypocrite than I already am.

AB

Sierra Nevada Endurance Runs 52.4

2010-09-27T18:01:00.000-07:00

This past Saturday I competed in Julie Fingar’s Sierra Nevada Endurance Runs. I ran the double marathon (52.4 mile) event. Lily and I volunteered to help Julie with packet pick-up the day before. It was fun to meet so many other runners. Lily also helped with other aspects of the race, did post race massage and ran the 12K, (she worked harder than I did that day). As always Julie puts on a great race.

In accessing my fitness I thought I had a 9:30 or under in me, (10:53 pace). Regardless, my main focus was to finish since I needed a WS100 qualifier for the Lottery.

Training of late had been consistent, but I would have liked more long runs (+25 miles). Heat running and acclamation felt good. Hill training had been good, I’d been doing hills a lot more than even I realized. I will definitely be going back to the big hills near my Echo Lake cabin for next year.

September weather leading up to the race was ever changing. The Sunday before the race it was cold and I got rained on a little while running. The cool temps we had made me hope race day would be the same, NOT! 96 degrees was the forecast. It was that temperature at least, but it felt more like we were 10 ft from the sun.

The Race

From the gun I hung with a group of runners I knew or had just met. They included Tony Overbay, Lainie Callahan, and others. The pace we relaxed and everyone seemed content. From course knowledge I knew I needed to be on my own before the gnarly single-track hit. I slowing left on my own before Buzzards Cove. I find running with a group through this section can make you run other runners paces. I soon hooked up with Eric Toschi. We ran together for a while and keep the pace conversational. Eric had just run the TRT100.

The HRM was reading right where I wanted it to be and I was running relaxed. I walked a few of the short steeps to make sure I was running within myself. Eric went on his own after Avery’s Pond when I had my prerequisite pit stop to make. I later found out we were running in 2nd and 3rd place, (never been there before).

The section from Avery’s Pond to Cardiac went well, but the heat was coming on. I ate and drank everything I planned to. I stuck to my plan and hiked Cardiac. I ate and drank as I hiked after loading up at the aid station. Just prior to the Overlook I felt a twitch in my inner thigh, not good. So I went into overtime with the salt/water. In hind sight I needed to do even more. Regardless I felt great at the Overlook. I got a surprise; Lily was there taking photos. On the back side I stayed in control to keep from running the downhill too hard.

The ascent back up was uneventful, but the twitches were there and then gone, again not a good sign. I concentrated on staying relaxed and drinking, etc. I saw Kuni Yamagata on the way up and told him about my issues as I rubbed my leg for a second. Kuni is one tough runner, so in response he sprayed me with water and ran off.

From the Overlook and back to the bottom of Cardiac I stuck to my plan, but the twitches were there. I jumped into the canal twice and it felt so good. I really love that canal, most of the year it’s a free ice bath. In the summer it’s a life saving cool off.

At Rattlesnake Bar I was having serious issues. Mark Lantz was there and told me to take even more salt. Thinking I was taking enough (2-3 an hour) I threw caution to the wind and just downed it like candy. Mark is an Ultra god so I’ll do what he says.

The remaining miles had a LOT of hiking involved. Regardless I keep at it and didn’t lose myself. Around Avery’s Pond I got more nauseous than I ever have in a race. At one point I looked at my finger and thought about doing IT, but I didn’t.

Coke, ice water, salt and lying in all bodies of water defined my life from Rattlesnake Bar aid station to the end. If you have run near Avery’s Pond you’ve seen the horse troth by the bridge. Oh yeah I swam in that, (sorry Mr. Ed).

I finally felt better right before the Twin Rocks aid station. A bit too late to matter, but I was able to run from there to the finish. At least I could finish like a runner and not a hiker at the end. All said a tough, but rewarding day. 10hrs and change for 5th over all.

Afterwards it was great to hang out and watch my fellow runner’s finish. The men’s winner will be someone to watch. I briefly meet Ronda Sundermeier whose blog I have read in the past. I got some great photos of her and some other runners.

Melisa had a super tough day. She was dealing with physical issues that would have made me a DNS. Regardless she continues reinforce her new nickname I have for her, Tough As Nails (TAS). Her report should be coming soon here.

Gear/Food/Misc

The Nike Pegasus (road version) continues to be a great shoe for me even on the trails. Only one blister, which I didn’t know was there till it was over.

My Nathan waist pack was great, I’m glad I switched to it.

I had been toying with using a Patagonia white long sleeve to block the sun and keep me wet longer. I had tried it in training and liked what it did for me. I guess I didn’t do it at the race because I’m dumb. Next time I’m going to give it a shot.

Drymax socks: Best damn socks ever.

I know the following about me: Heat = no appetite. I used Ensure at the race which I hadn’t done in a while. It worked for me even when my stomach went south. This reinforces to me that liquid food works the best for me, especially in the heat. Looks like its back to Ensure and the Hammer liquid food products.

iPod: I went without music for most of the race. I’ve been doing in training and I think it’s a good idea. I definitely pay more attention to myself and the race without music.

A few photos of the race.

AB

Woozy Again and a Labor Day Cabin Weekend

2010-09-06T17:46:00.000-07:00

So Friday was my second test at UC Davis Sports Medicine. I had all my food intake cataloged and I was again starving my ass off. As I had posted a few days ago. I got a bit woozy when the arm catheter was put into my arm for the blood draws.

I felt better this morning so I figured I was past it. Well I was wrong, as soon at I laid down to have my 3ml blood draw my stomach dropped. So after some discussion with the staff I dropped out of the study. I was really bummed, but it was just too much stress.

I also found that after the 80min test the day before I was REALLY depleted. This made getting back to work a bit of a challenge. I was dragging for a while and all I wanted to do was eat. Another few weeks of that and my boss was probably going to notice.

Cabin Trip

So after Izabella got out of school at noon we drove up to our cabin at Echo Lakes for the Labor Day Weekend. My mom, sister, her husband and my two nephews came along also.

As always it was a relaxing weekend, when at the cabin the Brantley’s know how to chill. It was a little more “energetic” around the cabin than most visits. My mom and family are a bit more tied to the urban life than us. Regardless we had a nice visit together.

I ran to the “Y” (10 miles) on Saturday to meet Lily who hit up the Pearl Izumi Outlet for a great deal on this jacket: Pearl Izumi P.R.O. It was a great run, cool temp’s and I didn’t feel the altitude.

Lily and I then got out early Sunday for a big run. It was odd to be cold at the start, temps were about 50deg, with lots of cooling wind. Lily set her sights on Lake Aloha or 3hrs, whichever came first. I was going to do 3-4hrs, but later I wanted to hang with Lily so I looped back after hitting Lake Aloha. It was a good choice Lily rocked the run and we had some great Husband/Wife time together on the trail, (no sex just running). The trail we ran had it all, rocky single track, climbs, sand, and altitude. Lily was smiles the whole time. She even stuck a “1up” Pose at the top of the climb to Haypress Meadows:

I later ran on a head and later met her at the Echo Chalet for a leg soak. We concluded later that the cooler temps and the Paleo Diet she been following has helped her fitness and health. Lily loved the run, she’s got the trail bug for sure now. We talked a lot about Way to Cool 50K.

The trail:

Lily rocking the switch backs

A low Lake Aloha

Weight loss has affected how my clothes fit, (OK that's a lie, I'm just being a dork, but only because the shorts are too big and when I do this it embarrasses Lily):

All smiles:

My Moment of Zen

UC Davis Study 1st Week test #1

2010-09-02T16:51:00.000-07:00

So I did my 2nd trial today as part of the UC Davis study. As directed I showed up with an empty stomach ready to run. The past week of food cataloging was interesting. FYI, chicken sandwiches are NOT a good idea a fast food joints if you’re pressed for lunch. The next couple of hours were interesting to say the least.

Woozy

First up was my weight, 181.2lbs, (NICE!). Last week it was 184lbs, the staff was suspect that I was changing my diet for the tests. I reminded them that I had eaten breakfast before last week. I also had to share that I was not so “regular” for a few days last week at that time. (T.M.I, but hey it’s all about the science)

Next up was a catheter in my wrist for the blood draws on the treadmill. Gretchen did great, I didn’t even feel it. Also set to go I took it slow and got up. The next feeling I had was WOOZY. So I lay down and played the please feel better game for 15 minutes. This was unexpected and sucked. Eventually I was up and running. The staff was great and said it happens a lot. Hopefully this won’t be an issue again.

Treadmill Test

So we get going with the test which was a bit more involved than the stated, run 80 mins, take food protocol every 20mins with a blood draw. I also had to wear the head and mouth gear for 10 minutes prior to the blood draw for breath testing. The head gear sucks, but I brought a hat which really helped to hold it up.

Per the max test I would be running at 7min mile pace, (OUCH). With the summer here I have to run when it’s really hot 5pm. As such 7min miles for 80mins haven’t been on the plate too much in the past months. So I’m thinking to myself, “This will be fun on an empty stomach”.

Change #2 was that I didn’t get a lot of food as part of the protocol. Today was Clif Shot Bloks. Shot Bloks are 100 calories for 3 Bloks. I figured I would get that much at least, nope I got two. Did I mention I started the test with a growling stomach? I will say the Bloks are pretty good, something to look at for a future race.

So the test went good, I would put the iPod on when I wasn’t wearing the head gear. No problems with the blood draws. Towards the end I was feeling a little drained, but I felt I good still go for quite a while. If I can build on my current fitness my C.I.M goals might work out.

The 5K run after the 80 minutes was at any pace, but they cover everything up. I went about the same pace at the 80 min test, but slowed it a bit towards the end.

Post Test

My weight was down 2lbs. Gretchen checked the blood work and said my electrolytes were great even with the water loss. She told me I must be a good sweater, but efficient when it come to electrolytes use. (HHmmmmm that sounds like a good skill set for a certain hot 100 miler I know).

I now have to do post test evaluations about soreness, etc at 2hr and 5hrs. I started fueling right away with an Endurox shake and a Clif Bar soon after. About an hour after the test I really bonked as I was getting ready for lunch. Taco Bell was my lunch choice, I back at work and in the field. I must say the tacos were perfect, all four of them.

Tomorrow will be a small blood draw followed by a 10K time trial at pace. After the test tomorrow the family is going to our cabin at Echo Lake. I foresee a lot of relaxing this weekend; the planned 20 miler might be adjusted.

AB

UC Davis Study 1st Day

2010-08-30T12:38:00.000-07:00

Last Friday I started my 3.5 week life as a guinea pig for the UC Davis Raisin Study. The first day was not too bad a lot of paperwork and medical tests. This was followed by a max heart rate treadmill test. For the EKG I needed a little “Manscaping”:

Superman had an "S", I have a "P".

My 7yr old daughter later gave me the "I told you to shave it" talk about my chest carpet.

I am quickly finding that a hard part of the study will be tracking what I eat. The hard part is not looking up what I eat and writing down the calories, etc. It’s more the grim reality that I could still improve this area of my life a lot. Since Friday I've been writing it all down. If I don't lose weight doing this I'll be amazed.

Another part of the study that will be difficult will be the night and mornings before the tests. They want me to eat a Clif Bar at 10pm the night before. I then can’t eat anything else unless it’s part of the protocol during the run test. I was told the day that it’s a water only protocol the run is very tough. Everything else checked out and it was time to get on the treadmill. Here is what the training room looked like:

I was unable to get to my previous max HR of 198 bpm (2009). I made 200 bpm in 2006, but its hell to get old. The test showed a VO2 of 54.3, nice! That better than the past few years, (VO2 50). The printer wouldn’t work so I’ll get a printout of my training zones, and paces later.

Next up on Thursday: An 80 minute run at 75% VO2 followed by a 5K as fast as possible with either water, gel, or raisins for fuel.

AB

Guinea Pig

2010-08-19T09:07:00.000-07:00

Beginning Friday August 27th, that will be my new title for the 3.5 weeks after. I just found out I was accepted to a research study conducted by UC Davis Sports medicine. The study is looking at the effects of different carbohydrate supplementation types on exercise performance in marathon runners.

I didn’t quite fit what they were looking for in an applicant, since I do more Ultra running. The study was looking for marathoners. But after emailing and giving them some information about myself I was accepted.

I have gone to UC Davis Sports Medicine in the past for my VO2/lactate testing. I got the tests done to better use my HRM. These tests helped me get ready for 2007 WS100. The three tests I took over the months leading up to the race showed how my training was going where I need to take it. The guys also gave me advice on how to tweak my training and eating.

So here is what the two-day a week protocol will look like as sent to me:

“You will be asked to come in the first week for a maximal exercise test. Two hours after consuming a predetermined breakfast snack, you will come into the lab where we will take skin folds to assess body composition and we will perform a resting electrocardiogram. After a 15 minute warm-up, you will be asked to complete a graded exercise test.

You will be participating in sub-maximal testing and 10K time trials either on Thursday/Friday mornings (~8:00AM – 11:00AM) for 3 weeks to test 3 different types of carbohydrate supplementation (raisins, water, and gels). On your first testing day of that week, you will be asked to run at 75% VO2 for 80 minutes and then run a 5K as fast as possible. During this time, VO2 and blood samples will be taken every 20 minutes. You will also be asked to consume a carbohydrate supplement at that time.

On the second study day, a 3 ml blood draw will precede a 10K time trial. Two drops of blood will be taken after the 10K as well. Each week you will be consuming a different carbohydrate supplement and each testing day you will be asked to do a 24 hour diet recall.”

In review I figure the all out 5K at the end of the 80 minute run at 75% V02 is going to sting a bit. The next part that will sting is the skin fold fat test.

Regardless I’m excited to be a part of this trial. My hope is that this will help me move my training forward to another level.

I’ll be posting my results as I go, but I might leave out the skin fold test results.

They are still looking for applicants if your interested look here:

http://www.facebook.com/group.php?gid=124939584188843

Flyer with information:

Cal Street running instead of racing

2010-08-16T08:31:00.000-07:00

In place of running the canceled Wildest Run 100K race on Saturday I had plans for an all day mountain bike ride on the Flume Trail in Tahoe. I haven’t really broken in my new Specialized carbon hardtail so I figured this would do it. But like the race my plans were canceled when my partner in crime had to back out.

My other idea was do speed hike in Desolation Wilderness like I’ve been wanting to. Well I wasn’t looking to be solo boy all weekend so I scraped that for later.

Running Option #2, (I always seem to have one). Run my favorite part of the WS100 course, California Street or Cal St. as the cool people say. I was able to gather a great group of friends for the run. There was Melisa, (Pigeon), Pam (Trailmomma), and Paula (Mrs. P). All three were part of my AR50 training group earlier in the year.

Check Pam’s blog and Melisa’s blog for great photos and run reports. If you haven’t run Cal Street the photos between the two blogs will give you a good idea what it’s all about.

****Disclaimer***** The photos of me at the start in my Charlie Brown t-shirt and knit scarf are a LONG story. Just laugh at me like I did, (Thanks Pam).

Here is a list of things learned on the run:

• I’m afraid of spiders, Paula is not.

• Paula can move trees with one hand, I cannot.

• Melisa has a very large pain threshold.

• Pam is afraid of all birds.

• I’m a dork, (too much evidence to post, read the blogs).

• You can’t run with Pam, Melisa, or I without striking a JC Penny pose

Weekend racing

Friends Jenny and Kirk Edgerton rocked it at the Cinderella trail marathon in Oakland. Both won their age groups and took 4th and 5th place overall. Nice work you two.

AB

Vacation #2

2010-07-28T07:18:00.000-07:00

Vacation #2 at the family cabin in Echo Lakes was refreshing as always. Lily and the Cheetah went up on Monday morning. I had to wait till Wednesday a.m. due to work and call-out status, as always.

The first two days Lily had the Brown Family up. The Cheetah attends school with Abby the youngest daughter. We learned last year that cabin vacations now require friends to play with; parents don’t cut it any longer with the Cheetah.

Wednesday night my long time friend Thor and his daughter Sienna came up. We had a lot of fun hiking, fishing, playing.

I was curious to see what the body would do after TRT 50K. I took Sunday and Monday off due to a swim meet, packing the family and then work. After that I planned to run while up at the cabin and train thru for Wildest Run 100K. This week and the next would be my final push before a taper.

Most of the time at the cabin you do a lot of walking. I’ll hike with the kids, walk to the lake which is a little over a mile one way. Just walking/hiking around a couple of days I did 5 miles before my run, (I wore my Garmin because I was curious).

I found some nice loops on the TRT/PCT to run while on vacation. I planned to do a big run Saturday down the Hawley Grade trail and back up the old highway as a final big workout.

Running at altitude wasn’t bad, I noticed it, but compared to past few years it was not too bad. The biggest problem I have at altitude is eating. It just kills my appetite. This would hurt me on all my runs I did over hour half in length while up at the cabin.

The Hawley Grade trail runs 1.8 miles down to the cabins in Myers. I did a loop on fire roads near the cabin so it was 3 miles total to the bottom. From there it was a flat road run to the base of the old highway. Along the way I found a pair of $5 cross country skies for the Cheetah at a yard sale, SCORE!! The old highway road is closed to vehicle so you can run up the middle of the road. This route was obviously popular with area cyclists and walkers; there were a lot of people doing intervals on the lower climb.

The climb is pavement and completely exposed. To aid the training effect I went mid-day on this run. It was mid 80’s but that sun sure beats down on you at 7000+ ft.

I was able to run the first half of the hill about 15 mins of running. After that it got steeper I had to mix in some power walking. After crossing Hwy 50 I ran the remaining mile to the top, OUCH, switchbacks. At Hwy 50 I realized I was a bit low on food which made that last mile extra fun.

The total loop was approximately 10miles with a lot of downhill and uphill running. I wanted to go father but I was bonked and hey, it’s vacation. I ended up with 30miles of vacation week running which was fine with me.

I will be coming back up for more training in the future. The altitude running is difficult but it’s a nice addition to the training load.

As always I had some interesting things occur to me. This usually occurs anytime I take a vacation. Usually right before or after vacation I have a crazy situation at work. This time it was something really good during vacation and really bad after vacation happened.

YAHTZEE!!!

In January Thor came up and we did a family winter vacation at the cabin. While there Yahtzee was brought out and a vacation ritual was born. It can get ugly at the table. If the kids weren’t playing there would be some serous smack talking laid down by the adults.

This go around was the most incredible Yahtzee game I’ve ever played or heard of. The game had seven total Yahtzee’s, (which is all six dice the same number if you didn’t know). Sienna had four of those Yahtzee’s, including her last roll of the game. Let’s just say she won the game. I took her the next day to buy a Lotto ticket with her picking the numbers, we didn’t win anything.

CANCELED

The bad news greeted me as soon as I got home. After not viewing email or the internet for a week, the first thing I did was check my email. The first email I read stated the Wildest Run 100k I had been gearing up for was now canceled. Lets just say I was pissed off, not a nice way to end a vacation.

The RD was very nice and sent me a refund and explained why he had to cancel. Basically it was cost and I think a lack of registered runners. I fumed for a while and then got over it.

So I have decided to run Sierra Nevada 53.2 and maybe some other races. CIM is still my late season goal, but I need a WS100 qualifier before November.

I have yet to decide what to do in August, but I’m leaning towards a long speed hike in the Tahoe area.

Below are some pictures of how we roll on vacation and yes I got the wife doing the Catalog Pose now.

AB

Tahoe Rim Trail 50K

2010-07-19T14:19:00.000-07:00

This past weekend I competed in the Tahoe Rim Trail 50K. I was initially entered into the 50 miler event. Recent issues and the difficulty of the course made me change my mind. I figured the 50K would allow me to train up and through the event without taper. That way I could continue to train for my 100K, while still testing my fitness.

I accomplished both plans the week before was definitely not a taper week. I completed a flat 10 miler with some tempo miles, Hazel hill repeats, and a crazy hot run with Kirk and Jenny on Wednesday.

The day before the race I did my usual routine of driving up and car camping in the remote parking lot. I brought along Melisa who was looking forward to her first Ultra since AR50. A nice two part race recap is in the works from her. She had a camera that I forgot so go to her Blog for photos.

RACE MORNING

Race morning was cool, but you could tell it was going to be a warm one. My race plan was to go sub 6hrs if the body had it in it. 2008 was a painful 6:28hr bonk/cramp fest that took weeks to recover from. My thinking was a 6hr or under on this course without too much damage would help me plan out Wildest Run 100K. Looking at past split’s I thought I had 5:45 in me on a good day.

I saw Tim Twietmyer was racing the 50K so I planned to use his superior pacing to see where it got me. Tim ran 5:40’s last go around, I hoped he was planning a similar time this go around, (he wasn’t).

The gun goes off and I latch on to him and Julie Young another very fit runner. The beginning miles to Hobart are one sustained climb on sweet single-track. By mile 4 I waved goodbye to my pace setters and went my own way. I could tell I wasn’t going to have the legs for whatever they were going to run, (5:26 and 5:33).

The run to Tunnel creek was uneventful I ran a bit with some runners I had not seen in a while and ran my own race. As usual my inability to #2 pre- race necessitated a quick stop. As luck would have it an oasis in the form of a pit bathroom was conveniently located just before Hobart, soooooo nice.

The run to Tunnel Creek aid station is a long downhill. I think of myself as a capable downhill runner. At one point a female runner blazes by and I heard a guy behind me say something about her being a 2:45 marathoner whose gone to the Trials, blah, blah, she’s going to tear it up today, blah.

So of course I immediately think: Well the race isn’t just a couple mile downhill guy and we’re already OTB of the front runners. I hope she run’s fast uphill to she’s going to need it to live up to the hype. I know not nice thinking, but I was getting into race mode. I would see Mrs. Trials later…….

So into Red House loop I go, left leg quad is twitching so I up the salt, it helped. On the steep ass drop into the Red House loop I see some of the 100 mile people. A few look like they are pushing it too hard for a 100 mile, but what do I know.

Just before the creek crossing at the bottom my body told me I needed to make a pit stop NOW! I have no idea where it came from but after that I felt great, (and a lot lighter). Seems cold bland rice, broccoli and chicken is still too volatile a pre-race meal. I chocked it up to the altitude and moved on. I ran the rest of the loop except for the backside steep and started the climb to Tunnel Creek aid station #2. Waiting for me were Kirk, Jenny and Pam.

I’ve done a lot of racing solo, seeing your friends at a race is a very welcome site, THANKS GUYS!! Pam got some photos, check her Blog.

The climb out of Tunnel Creek was ok. I ran a lot more than 2008 which I had hoped to do. I played it smart and power hiked the steep pitches and ran everything else. Even so I was slower running than I wanted, my hips were tight.

As I was finding my way up whom did I see up ahead of me, Mrs. Trials, oh hello there. Well on the DESCENT to Hobart from Marlette Peak I caught Mrs. Trials. No I wasn’t trying either. Ok so I’m deep into the race and hurting a bit, so I wasn’t thinking so nice again. Here’s what my brain said to her: WOW you’re a fast downhiller just like your boyfriend said, now work on everything else.

I saw her behind me till Snow Valley, which I admit made me hurt more because of the trash talking I did inside my melon. I figured she had a bad patch and would again smoke me on the descent to the finish just like Tunnel Creek.

At Snow Valley I freaked because everyone was calling me by my first name. I was told after a blunt,”How do you know who I am”. I was told they had a race roster. I apologized and gulped some Coke and got moving.

The 5.5 mile decent to the last aid station at 1.7 miles from the finish is brutal. It’s completely run able and trashes quads worse than a WS100 Canyon. I knew I would need energy to get down it fast. My increased salt kept cramps away, but the legs were a bit stiff. Almost to the end I bonked a little. The final aid station came into view I had planned to blow thru but I needed a Coke jolt which saved me from a complete break down.

I was able to finish in 6:07hrs. I was upset on not breaking 6hrs, but I feel I did as well as I could. While sucking down two Cokes in rapid succession at the end Mrs. Trials came in. I was able to chat with her and found her to be a super nice person. I felt like an ass for the trash talking her, but I figured explaining my mental trash talking would have sounded far more bizarre than what I said. I figure we all do it so why apologize we don’t really mean it when it all said and done.

As always the views at the race were spectacular. I feel ready for the 100K with another few weeks of hard training before a taper. Next up, 5 days with the family at our cabin in Echo Lakes. I plan to get some more high altitude running in the greater Lake Tahoe area.

On a side note I raced with my new waist pack I've been trying out, the Nathan X-Trainer. I realy liked having a free hand and the gel flask. I used the Pegasus 27 for my shoes. They continue to live up to my expectaions of them, a great all around shoe.

AB

Vacation and Running

2010-07-11T18:36:00.000-07:00

So since my last post I've seen my running improve and I went on vacation. I don't know why I feel better running, but I do. I have found with some informal tests that I've improved my fitness. This will help with TRT 50K on the horizon and my goal race in August, Wildest Run 100K.

Due to work and an oversight on my part my vacation plans were messed up. The original plan was for the family to spend a week at our cabin. My friend Jim was going on vacation and offered us a room when he heard my problem. Jim and family were going to the Hyatt in Incline Village for a week. The family and I had gone in 2008 it is the place to be to relax.

I was able to run a bit and experience the effects of altitude before TRT. The next to last day I ran a 10 miler with part of the run the Tunnel Creek Trail which is an approximate 3mile climb. Here are some photos for the run:

Along the way I met Vicki who is in the second picture. She's a local stud, yoga instructor and all around nice person who runs TWO repeats of this climb as part of her standard running. As we talked and ran, I was huffing and puffing and she was just fine.

I was pleased to find I wasn't as worthless as usual at altitude. I'm hoping this holds true for next weekedn at TRT.

I finished the run at Sand Harbor where the Cheetah was the Goose whisperer:

While there the Cheetah completed her first cliff jump off large rock piles in the lake. The final jump we did was a long drop to the water, I was scared the first jump but she was all smiles.

The fun we had also included a Jetski run the previous day where we ejected ourselves on one run. The kid had smiles the whole time, I think she is evolving into daredevil.

I used to own a Jetski, after seeing how much fun we had I think I'll be looking for a new one for next season.

REBORN!!

2010-06-30T08:11:00.000-07:00

Ok so last Saturday was the Western States 100 (Big Dance). As always this well put on race is the one to watch. This year’s epic saw the previous CR broken by the top two finishers. The master’s record was also broken. The hype leading up to the race and the race itself are something to behold for a sport that is considered fringe by most.

Here are some great links related to the race:

irunfar.com WS100 interview roundup (Lots of pre/post race interviews)

Craig Thornley race report (A must read)

AJW race report (always good reading)

Recently I’ve been able to train regularly again. The backyard project, etc is done. Even with the heat I’ve really been enjoying my running, things have been clicking. Reading the pre-race hype online and watching the race itself has reborn my running and motivated me even more.

The stories about what occurred in the race, the DNF’s, the finishes; all the stories just motivate me to run. Like others have said, it’s about the journey, not the result.

Now more than ever I want another shot at the race. Here’s to hoping the Lottery gods shine on me in 2011. A year out and I’m already motivated to run.

Here's to reproducing this look in 2011

Whats bugging me now??

2010-06-17T14:16:00.000-07:00

Do you ever find that some things just bug you to no end? No matter how much you avoid commenting on it some things just get under your skin and you have to say something. Well I have a lot of things that bug me. I’m a pretty honest person so I need to vent from time to time. I haven’t vented since February. Some of the things that bug me are funny (to me) some are just annoying and rude. Some no one but me will understand. And some people will just flat out disagree with me and dislike me after reading it. Regardless here is my current list of things that bug me:

1. People in your workplace that talk to EVERYONE using speaker phone.

2. Disabled licenses plates on motorcycles. Wait your disabled, but you can hold up and balance a Harley Davidson. I’ve got ITBS can I get one too.

3. People who tell me when I retire I’ll have no knees left because I run too much. Yeah but I bet your Santa Claus belly kills you before I lose my knees.

4. Drunk people who tell you they can drive because they’re just “buzzed”.

5. People who look at me funny because I don’t have a Facebook page. I have this blog isn’t that self glorification enough?

6. The trail runner that looks like a cross between Scuba Steve and Inspector Gadget on the trail. You know the one, no matter the run the gaiters, back pack and compression socks go on.

7. Guys with 1990’s Pamela Anderson type arm band tattoos. Laser removal was made for you bro.

8. Runners who complain about not getting enough attention for their accomplishments. If you’re as awesome as you think you are people will know douche bag.

9. People who can’t laugh at themselves. This is me last week running Cal Street. I was going for that buck toothed hairy armpit crazy guy look that day. I had a good laugh out of this photo.

I only needed this to complete the look: Beards

10. Runners who belittle slower runners. You were there once and you might be there one day, be nice.

11. Smokers that throw cigarette butts out a car window. I thought this stopped years ago, but just the other day I saw it, GGGRRRRRRR.

12. The Vespa die hards that preach to you every run about it. If it works for you cool I’ve tried it, not convinced. I’ll save a bag full of green backs instead and just find time to run more and get the same results thanks.

13. People who text or fiddle with their cell phone as your talking to them RUDE!

14. Over use of the terms “blended family”, addictive personality”

15. People you complain they have no time to workout. Kill your TV, I guarantee you workout time the following day.

16. Yes Crossfit and P90X can help you get more fit, but you still need to RUN!

WOW I had more than I thought; I sure complain a lot huh? Maybe I should add that.

What’s bugging you, besides me?

AB

Running, Yes I really do run

2010-06-10T10:49:00.000-07:00

OK so I might have been a little a head of myself when I recently posted I was back running. The backyard project still needed a gate, etc, etc. I have been running regularly, but still not what I wanted, (need to) be running.

Besides life intruding I was having some issues with my legs. When I went back to consistent running they always hurt whether I ran short or far. Most of the running I was doing was on pavement. I chocked it up to too much pavement running and a lack of flexibly due to the backyard project. Well I was partially wrong. The Nike Motos I bought a few weeks ago were defective. Seems the forefoot cushion was not there, NICE!

Kristy at Fleet Feet Fair Oaks showed me the new version of the Pegasus, which was my standby shoe for years. Seems they tweaked it a bit so it’s not so stiff any longer. They felt good out of the box so I’m going to give them a try.

In nine weeks I’ll be running my goal race of the summer the Wildest Run in the West 100K. I will be adjusting my plans for the race due to the lay off in consistent training. Regardless I still plan to leave it all out on the course. As I’ve stated before in addition to wanting to run this race. Its use of the WS100 course will help me to excise some personal demons from last years DNF.

Speaking of WS100 it’s coming up soon. The snow is still high so the snow route could be used. It should make for an interesting race if they do. Due to the annual work weekend for my cabin and on-call status at work I can’t help out at the race as planned.

I think this is for the best, distancing myself from the race and the people training for it has ready stoked my desire for the 2011 race. Of course The Lottery is a challenge, but I believe in positive thinking even this far out. I turn 40 next year; the whole year will be about big adventures and living it up, WS100 is defiantly a big adventure.

Sierra Nevada Ultras Training Group

The week after WS100 Kirk and I will be heading up another training group, this time for Sierra Nevada Ultras. We will have training groups for all distances. If you’re interested here is the link: Fleet Feet Fair Oaks trail-training.

AB

10yrs together

2010-05-27T15:21:00.000-07:00

It will be 10yrs this saturday that Lily and I have been married. I tried to scan in some of our more classic photos, but they were really terrible to look at as a scan. SO here is the last 6yrs highlights since we went digital.

Photos

This showed up at my home a few hours ago as my gift. MTB, SWEET!!!!

AB

Project Backyard update #2

2010-05-23T20:56:00.000-07:00

I'm almost done, one more area to plant. Then next week it's landscape fabric, water lines and rock groundcover and I'll be done. The above are some updated pics'.

Last week my daughter Izabella turned 7. We had her birthday at the ranch she is going to do summer horse camp at. She got to ride for 2hrs. I threw together a green marble fondant cake. The top is colored coconut. The flowers were made by Izabella out of gum paste and colored with an edible pen. She wanted to try out the pens. Here are some pic's.

I've been running when I can or when I'm not worn down. When this project is over I won't know what to do with all the extra time.

AB

I’m know I‘m old, but how do you know?

2010-05-10T16:18:00.000-07:00

I received and email today where my friend Pam stated she was old. This was a comment made after Pam went out to 2nd Saturday in Downtown Sacramento this past weekend.

Since my Monday workload just wasn’t holding my attention like it should this got me thinking, i.e. wasting time. I wondered just how do you know your “Old”. I know I’m old, (I just do OK), but how do you know.

Before I reveal my thoughts on this globally important issue I must state that yes Pam you are old but so am I, (that was for you Vans, BoM Unite!!).

Here is my list of how to know your old:

You’re married.

You have no reason to go into trendy clubs/bars, (see #1 for the reason why).

You like Bon Jovi.

You’re waiting for neon colors to come back in style.

You remember when chest hair was sexy, (I’m waiting).

You find yourself saying, “Remember when” a lot.

You remember Tab soda.

You pass up sex for sleep.

Staying up late is 10pm.

You remember eating fast food everyday and not gaining weight.

You like 80’s music.

You think grey hair is “distinguishing”.

You can no longer run with your shirt off.

You remember being able to do anything on 4hrs of sleep.

Current fashion trends make no sense to you.

You remember when kids played and I don’t mean video games.

You walked or rode a bike to school.

You played Atari.

One of your all time favorite movies is one of the following: Foot Loose, Fast Times at Ridgemont High, Breakfast Club and Weird Science.

This is in no way a complete list; please feel free to comment with additions or disagreements you may have with the list.

AB

Back on track

2010-05-04T21:48:00.000-07:00

Well after weekends of labor I’m about done with my backyard renovation. Beside the trip to the Big Ditch, I’ve done little running of late. This was mostly due to my injury and then the backyard project. When I did run I was usually too broken down from the digging, etc to go far. Between the constant physical work and planning I was pretty drained mentally and physically.

This Friday I should complete the path and patio. The flagstones are dry set in sand over a gravel base. Instead of fill sand for the joints like I did in the backyard pre-home addition. I’ll be using polymeric sand this go around. When you wet the polymeric sand it hardens like mortar, (nice). This should be my last back yard renovation. This is the 2nd time in 10yrs I’ve had to renovate my backyard.

All that will remain to complete the project is a little more planting, a drip system, low voltage lights and ground cover. Lily and I also bought a HUGE 6ft fountain at Potteryworld that I have to hook up. (Ok so I still have a lot to do, but the labor intensive stuff is done).

My plan now is to get back on track with some consistent running and recover my lost fitness. A plus to all this work has been a little boost to my muscular strength. You don’t know how weak you are till you try to dig and shovel for days and hours on end.

I will probably pass on the Auburn 50K in favor of training. The Canyons are calling for me to go run them.

In June my next training group will be starting up. I’m becoming anxious for this to get going. The structure the training group gives me is helpful to me. It will be interesting to see what the new group will be like. If you or someone you know is interested check here: Fleet Feet Fair Oaks

Tahoe Rim 50 mile will be my next event as I build to the Wildest 100K in August.

Here are some pictures of what I’ve been up to:

Here what things looked like early on, you can see one messed up backyard:

Then it changed:

This is the BBQ patio add on, the installer is a stud:

The rough lay out of the stones, the big ones are 3-4ft wide and F*^n heavy:

What I looked like at the end of each day:

This weekend I'll have some great pic's of the finished patio and walkway.

Grand Canyon R2R2R

2010-04-26T15:22:00.000-07:00

This past weekend I took part in what is on many ultra runners “Bucket list” of runs to do, The Grand Canyon R2R2R.

I went with James Barstad who organized the trip. James has done the R2R2R 3 times. He handled all the camping reservations and overall logistics. This made all the difference and took away a lot of the stress of doing a run like this for the 1st time. THANK YOU JAMES!!

There were 15 runners in all on the trip. Most carpooled up together, I elected to fly. The weather prior to the run was uncommonly cold and wet like the weather we have had in Sacramento. The South Rim where we were camping and starting from had been receiving intermittent snow. The day before I arrived the group had freezing temps in the teens and snow.

I arrived Friday around 5pm to temp’s in the 30’s with a light wind which made it colder, thank god for down jackets. James took me to scout the Bright Angel Trail where we would be finishing. This would give me a chance to see just how bad my “issues” with heights would be tested the following day. The picture in my previous post was taken at the TH. From there you can see down pretty well. It wasn’t as bad as I thought, regardless I was ready to give a go.

R2R2R or thereabouts

The plan was for a 5am start at the South Kaibab TH. We would then follow the trail to Phantom Ranch. From there we planned a side trip to Ribbon Falls, then on to the North Rim TH. The return trip would be up the Bright Angel Trail to the South Rim and done.

Due to recent injury, lack of running and the need for a vacation I decided I would only do Ribbon Falls, (30ish miles). Others were already doing this also.

The morning came quick and we headed out a little behind schedule at 5:40am. James’s sister and nephew drove us out so a car was not left at the TH.

I really like the South Kaibab Trail great views and great trail. Right from the start it was straight down. We stopped often to take pictures. So far no real height issues, but I did hug the sides a bit in a few spots.

Later after having gone up Bright Angel Trail I can say I like South Kaibab more than Bright Angel Trail. The views in my opinion are much better on South Kaibab. I could tell on the trip down I hadn’t run much, the legs and hips were stiff. My injury area was stiff, but no real pain.

On to Phantom Ranch with a short stop to top off water, etc. The temperatures were very cool. I had stripped my long sleeve off but could have left it on.

We continued onto the North Kaibab Trail. The going was good and we were all together talking and taking photos. I found out later what felt like a flat/rolling trail to Ribbon falls actually climbs 1000ft in 5.6 miles. It’s never flat on this run. The creek we followed up the canyon to the Falls was roaring the whole time.

Ribbon Falls

This place is magical, you see it from the main trail, but up close, WOW. Once inside the Falls enclave the temps drop 10degs and air becomes moist. I would highly recommend visiting this place if you come to the Grand Canyon.

After a lot of photos and video we headed back out. At this point we had been on the trail for approx 4.5hrs give or take.

On the return to Phantom Ranch I felt the best I had all day. I had some GI issues that finally cleared up at the Falls. The trail pulls you downhill, but no too much so your can run normally without effort.

I left my fellow runners telling them I would wait for them at Phantom Ranch. I ran a relaxed yet quick pace which felt good. I could tell my body was remembering what it felt like to run.

The CLIMB

The group came back together soon after I arrived at Phantom Ranch. After a great siesta and the ubiquitous Phantom Ranch Lemonade (YUM) we headed out. The weather was still great, maybe 80 deg with a light wind. Sitting at Phantom Ranch I got a little cold.

The bridge crossing we did next was probably the first real heights issue I had so far. Your up high over a churning Colorado River on this swaying galvanized steel bridge where some of the grates move and are loose, nice.

After the bridge I began the ascent up Bright Angel Trail at my own pace. My plan was to run/hike my own pace to see what I had in me. As I had done all day I was taking a butt load of photos, the terrain just begs for it.

My Garmin later told me the told ascent was just under 10 miles, but the maps say its 7.7 miles from the river where I started recording.

From the bridge to Indian Garden I ran more than I thought I could. The erosion controls and switchbacks on the Bright Angel Trail really start to bug you after a while. If you’ve done Mt. Whitney the 99 switchbacks are cake in comparison. I was wishing for an iPod a few times going up.

Near the top I could tell I was a bit off my water/salt, a cramp hit and slowed me for a bit, but I was able to shake it off eventually.

The Bright Angel Trail is very popular a few miles out from the top I was seeing a lot of people on trail. It was especially funny to see people at mile 2 using their cell phones on the trail. I even passed a guy playing a video game on his iPhone, so much for enjoying the great outdoors.

Once I was up top James’s family were waiting to ferry runners back to camp. With all the uphill I declined a ride so I could run some flat terrain to shake out the legs. Once back in camp the $2 shower was heaven.

Later when the R2R2R group returned they said the North Rim was awesome. Sounds like the R2R2R is on for 2011.

On the way home I had time to kill in Flagstaff. I hung out in Flagstaff's historic downtown, my kind of place. They have gear shops and lots of great food and drink places. Check out my reward for the trip, that's right, a whole lot of cheese and bread:

and of course a margarita

Personal observations:

We got lucky with the weather, had it been normal temps, ouch much harder day. Make sure you have what you need.

If your going to do this try to go with someone who knows the trail or has done the R2R2R before. James’s info and planning made the trip a lot less stressful.

Treat the route as you would any big event, train for it. I didn’t do the whole thing, but it still hurt the next day. I heard people who did the whole route say it was harder than Miwok 100K.

This was a great trip, made even better by the great people I was able to hang out with. Make sure you have fun if you attempt a R2R2R. I want to do a R2R2R, but even 30+ miles in the Grand Canyon was an epic.

Here are some photos, I uploaded them backwards so go to the end to see them in chrono order:

Photos at Flickr

AB

The Grand Canyon

2010-04-26T07:42:00.000-07:00

I got it last night, what a trip. Snow, COLD temps, even in the bottom of the ditch.
Here is a taste, a report to follow later today:

Melisa's AR50 Race Report

2010-04-15T14:37:00.000-07:00

My good friend Melisa was part of my Ultra Training Group for AR50. This was her first 50 mile race. Melisa was the pet project for Kirk and I. Here is a little backgroud. Melisa was VERY new to running. With no running background Melisa comlpeted her 1st marathon and race in December 2009. Melisa completed the C.I.M in 4hrs+. This was done on minimal training due to injury. She spent the final training weeks in a cast, see what I mean. She approached me about AR50 and off we went. Here is her race report she allowed me to post. It's an epic that will put you right into her shoes. If you want to run AR50 one day, this report is for you. I was very honored to be a part of her day.

American River 50: My Journey

Race day was here!!!! I wanted to get up at 3:45am to get ready, but I could barely sleep and woke up well before the alarm went off. I was up at 3 a.m. I rode with Anthony and Jim and Lily dropped us off at the start. We meet up with Greg and Kirk and than we headed to the start. We meet up with Pam and Paula, Mark, and Ralph. Anthony gave me a huge hug and wished me luck and off he went. The rest of us were just talking away when we heard a horn and off we went. We ran together for a few miles than Pam made a break for it and I never saw her again. Paul took off and Jim did as well. Pretty soon I was running by myself and we hadn't even gone 2 miles. I was not feeling that great when I started running my right side flared up, hip (butt pain) and low back pain which made running pretty painful.

I soon saw Mark and caught up to him, we talked for a bit until he speed up, and I couldn't keep up. At this point I turned on my Ipod and listened to music. I reached the first aid and refilled my water bottle. My hip wasn't feeling great and I was still in a lot of pain. But I continued on at a slow shuffle a little bit slower than I originally wanted to run. I made it to William pond aid station at 8 miles or so, and I was just cruising along when I heard "there she is" in a familiar voice it was Anthony who dropped out due to a injury, and than there was Lily taking pictures.

Anthony asked if I wanted my long sleeve, I said no, took it off, and gave it to him. He said I looked pretty good and asked how I was feeling; I told him I was hurting. He said it was probably just the bike trail no hills with the same muscle groups being used. He would have Tylenol at Sunrise for me. I ate a half of peanut butter sandwich, downed a GU and kept moving forward.

This aid station was special because it was run by Fleet Feet. I saw Jenny and the crew who yelled for me, cheered me on, and took photos. I picked up my pace thinking it would help loosen me up; it seemed to help for a little bit, but I also knew I had a long ways to go. I would be lying if I told you that I never once thought about DNF, because I did a lot during that stretch to Sunrise, but I just kept going, knowing that Anthony and Lily would be there.

I reached Sunrise and again I heard Anthony “there she is" I saw Lily taking photos and Anthony had a thumbs up or thumbs down. I hesitated for a second and put a thumb up, I walked over to them with watery eyes and Lily kept taking photos while Anthony worked on my right side, rubbing it out. He gave me Motrin a salt tab and said I could do it, keep going it’s the bike trail making you feel this way. Lily told me to think positive.

What a huge inspiration it was to see them both there waiting with aid that I so desperately needed. And to just think in the morning I was cracking jokes at Anthony for packing a zip lock of pills. But I sure did use every last pill he packed. Thank you Anthony and Lily.

Anthony and Lily walked me to aid table where I refilled my bottle and ate half a peanut butter sandwich and I was on my way. I still had my music on which kept my mind distracted and I plugged ahead. I knew at mile 18 my entire family was going to be there. I just kept moving forward.

As I was coming upon mile 18 I looked at my Garmin and noticed I was way ahead of pace. 20 minutes faster than that what I had original predicted. Then I started getting sad that I was going to miss my family. But I came around the bend and saw them, I waved and immediately my spirits were lifted. I ran to them smiling the biggest smile of that day. Bradyn (my nephew) made a sign that he wanted to say Trick or Treat and Quinn was there with Lianne and Dan and Michael and Jenny and Kristina and Brent. Brent sprayed me down with sunscreen and I stopped to say hello. Michael said I looked really good, better than I did at CIM. Lianne took a picture and off I was after giving Bradyn and Quinn a hug.

Up the Hazel Bridge I walked and the bluffs which was huge, I had been waiting for this part. What a huge mental relief to be climbing and using different muscles. I power walked the Bluffs like I was in no pain, because by now it was a dull ache. At the top of bluffs was aid, but I was a little delirious here. They didn't have peanut butter (I didn't see any) but they did have Paydays. I grabbed a Payday, downed a Coke and grabbed a GU. I was off, feeling a little better and descended down the trail like a bat out of hell.

I kept it in control until we met back up with the bike trail. Here I choked down a GU and walked a bit and ran some more. I came upon the single track and also a conga line. There were about 5 runners total in front of me. The pace slowed down, almost to the point where it was painful for me. But slowly one by one they stepped aside to let us pass and next thing I knew I was leading the line, with one guy saying: “OK someone has to take the lead and pace”. That would be me, very welcoming. I took lead of the group and took us up the hill power walking it, at the same time passing others who seemed to be just getting up the hill. I was feeling strong and mentally positive. That all came crashing when I re-connected with the bike trail.

I don't know what it is but that bike trail took so much out of me, mentally and physically. But all I heard was just keep moving forward and I did. I approached Negro Bar aid station and here they announced you name which was uplifting to hear #416 Melisa Mahon. At this aid station just like the rest I ate peanut butter and jelly, downed 2 Cokes (small cups), grabbed a GU, and filled my bottle and off I went. The next aid was Beals where I knew Lily and Anthony and my pacer would be waiting for me. A surge of excitement came to me at this point because I knew I would be changing my shoes, shirt and hat. Sometimes it’s the small things that keep me going.

I just kept moving forward. I was feeling OK not great but OK and realized that I was running a huge hill. What the hell was I thinking I was on auto pilot which could have cost me, I quickly re-grouped and walked and took in GU and drank some water. I need to pay attention that was a huge hill.

Mile 26.2 was emotional because I knew at that point I was very close to Beals. My body was on auto pilot again and I wanted to walk but my brain said no, keep running. I listened to my brain and ran into Beals, I rounded the corner saw the clock and when I went under I was at 4:55, 5 min. faster. I had predicted 5 hrs, I was on pace.

I saw Michelle, Lily and Anthony. Anthony immediately told me to sit down, took my shoes off, Lily applied body glide around my shorts, Michelle gave me a cracker with peanut butter, Anthony rubbed my legs down, They all said I looked good only later to find out I looked like crap. I felt OK but was delirious. Anthony cracked my back, rubbed my back down and noticed I was extremely tight, reminded me to try and stay relaxed. He than asked me if I was cold, I said I was freezing out there, I was silent then. Lily asked if he had his arm warmers, they were trying to figure it out, when I quietly piped in I had a pair of arm warmers in my bag. Lily quickly ran to the car and got my entire bag, Anthony put my arm warmers on and off Michelle and I went. We hit the aid station, Michelle grabbed my usual while I filled the bottle and we hit the single track.

Once on the single track I was talking a bit, asked her if I took Tylenol and an S cap (salt) and if I ate. I couldn't remember anything besides the huge hug I gave Lily and it felt like I collapsed into her. Michelle said yes I did all of that and it was her job to make sure I continued to do that along the next part of the course. It was great running with her. She would keep me chatting, so I could forget the pain I was in from my hip and right side. She kept me eating and hydrated because I had stopped drinking water.

Along the way though she was asking me what was working food wise and talking about food made me nausea, solid foods became my enemy. Each aid station though Michelle made sure I ate and drank some Coke. She ran me from aid station to aid station. At one point along the way, I stopped talking completely and she immediately told me to eat something, I said I could do a GU, but nothing else. My stomach was a wreck.

We hit mile 30 all too soon it seemed or maybe not. She just kept me going, when I needed to walk we walked, which wasn't that bad, and got me running again by lightly asking "you want to run?" She kept me on my goal pace in between aid stations.

Granite Bay went by in a blur, as did most of the rest of the race. I was on auto pilot. She got me through Twin Rocks which is gnarly terrain with lots of step ups and downs. This is where I had her take the lead. The ups hurt but not as much as the downs. My right side was screaming at me but we kept moving forward. We approached buzzard cove where here I heard they had ice cream. This aid station is boated in and hiked up the hill side. And like I heard there was ice cream. Once there they said they ice cream I laughed and the attendant said "you laugh?" "yes" I replied," I have heard so much about the aid station." I filled up on water and I think Michelle grabbed some food for me and we moved forward. The next aid was only 3.47 miles but it was a long 3.47 miles.

Horseshoe Bar aid station was approaching, you could hear the drum and that motivated me and kept me going. It felt like it took forever to get there. But we made it up the big hill with people cheering. One of the aid attendants took my bottle filled it I ate some sandwich walked 5 ft to the trash can saw the bathroom and realized I should use it. After using the port a potty I was standing at the top of the hill looking down to where I needed to go and just stood there. Michelle asked if I wanted coke, I looked back at the table and said "it’s too far." (5 ft really it’s too far????) But like a true trooper she said "don't move I will get it." I didn't move and just kept staring, she gave me my coke I drank it threw the cup a way and stood there some more. Mentally here I was fried. I heard her say "OK let’s keep going, let’s try walking forward" and physically I felt my body move forward. Down the hill we went, the coke kicked in because pretty soon after I was running at a very steady pace.

I knew Rattlesnake was the next aid about 3 miles and from there it was, another ten miles to the finish. I had already come so far mentally physically that it seemed like we booked it to Rattlesnake Bar. We ran the last 3 in I think. It sure did feel like it. The encouragement along the way from Michelle was fantastic.

At Rattlesnake Bar it was like a party. A ton of people were cheering you on saying go blue team (we wore blue shirts) go fleet feet. We rounded the corner and I hear Anthony “there they are." He and Lily were there totally surprised we had come in so quickly. They thought they had at least 30 minutes because Pam who was ahead of me the entire time just left. Again I was confused at this aid, I wondered in circles the aid attendant filled my bottle and told me to eat something, I wondered over to Anthony, and Lily was getting finalized because she was pacing me the last 10. I had to go to the bathroom waited in line for an eternity, but the ladies in front of me were nice enough to let me go next. Thank goodness because my legs were getting very stiff. Here I felt like I was in high spirits only 10 left, piece of cake. 10 miles left out of 50 I can do that. Lily had everything I needed Michelle gave her valuable information, as to peanut butter was working nothing else was besides GU. Tylenol and S cap in 45 minutes. Anthony had me walk with him to the hill, he said "I look a little low on energy, drink Coke at the aid stations, walk this hill, and at the top run." He also said "he knew I would bounce back from my previous low and I looked good." That is all I needed to hear, those were golden words. Just seeing them was fantastic. Here is where Michelle hands off to Lily.

Lily and I power walked the hill, and at the top I took off like a bat out of hell. The last part of the single track we were holding steady with 10, 9, 8 min paces. Wow after 40 miles I can still run an 8 min pace on rolling terrain. Yes I sure can.

Lily did great, she ran behind me and all I really wanted to do was walk, I was emotionally spent. I wanted to walk so bad. But Lily was behind me and that was all the motivation I needed. I did have a tense moment where I yelled at her. She was giving some great advice in hindsight but after 40 miles I didn't really want to hear relax your arms, elbows in. I yelled "shut up", she did. Lily I’m so sorry about that.

She made sure at 45 min. to see if I wanted s cap I refused. She made sure I ate at the aid stations and cleared the trail for me of the slower runners. I was on a high here only 8 miles, than 7 miles, 5 miles I told her. I knew what was coming and I planned it out in my head. The last 3 miles a vertical climb. We hit the gravel road, and I immediately told her 2 GU’s, I inhaled those GU’s, power walked the gravel road and asked her if she was ready. I wanted to get up that 3 mile hill and own it. I told her the plan and off I went. I ran and ran and ran. I started walking, Lily told me to go without her if needed.

I approached the final aid station at Last Gasp 47.22 miles, the attendant sprinted down the hill and refilled my bottle, I was walking and thought if he can run so can I so I did I ran to the table. The guy there saw me standing and said if I kept walking I could use the trash can up a head. I didn't see it. So I did, that was all I needed. I walked to the trash can threw my cup away and off I went.

Lily never saw me again. I was gone. I was so motivated to own that hill. I did own that hill, as I passed runners (walkers) they cheered me on saying good job, I told them good job, and I kept going like Anthony taught me cutting back and forth as the road curved. next thing I knew I heard the voice (Anthony) " No way!!!! Where is my wife??? I just pointed behind me. He was thrilled; he was surprised to see me. “You left your pacer?" Big smile on my face as this hill was effortless for me. He ran down to me told me to toss my bottle and I did. I kept running up with Anthony by my side, encouraging me telling me Pam was maybe 35 seconds ahead. I could catch her. That was motivating. Up the hill I went. I saw in chalk .5 to go. It was emotional to see, just knowing that I had come so far and overcome so many obstacles to get there. .5, stay focused I told myself own the hill. The entire time Anthony was there. I quickly rounded the corner and a little down hill and than my final hill the hill most everyone walks. Not me I crushed it effortlessly, the spectators couldn't believe, some of their mouths dropped open to see me running here. Cowbells were ringing, people cheering it was overwhelming. I passed runners and than there it was the final stretch I could see the finish was within reach.

I kicked it into high gear, and was determined to finish strong. Than I saw Anthony some how he made it to the finish to take photos. Kirk called out "great job kid" and I was across the finish line. I did it, I ran my first 50 miler.

I was overwhelmed. I couldn't believe. My body went numb I didn't know what to do. I wondered through the finish shoot for at least 5 min. Julie (race Director) congratulated me, I was given my finishers jacket, and they took my race chip off. I did it.

I ran 50 miles, overcame the highs and the many lows, and kept pushing forward as I have heard throughout the training. It is amazing how mental this run was and how physical it was. It is amazing how you can overcome the mental and push your body like you never thought you could. I am so grateful for my family and friends for being there. It was emotionally up lifting and kept me moving forward just knowing they would be there. Only the rare few will complete this epic journey, and I am one of those few. That journey is mine and one that will change my life forever. Just keep pushing forward. You can achieve what others think you can't.

Thank you to my friends and family for their support during the many long months of training and for putting up with my many highs and lows during training. Without you this wouldn't have been possible.

Melisa

*** If you look at the photos from my last post, Melisa is the runner I've got my elbow jammed into**

AR50

2010-04-11T18:53:00.000-07:00

Well the groin issue I've had for a bit make it self known at the race so I dropped. Any other year I would have been super pissed off. But I'm not, my injury enabled me to crew my training group, which was more fun and rewarding than another AR50.

Everyone in the group finished with smiles on their faces. A great day was had by all. Looking at my photos I would say my new name is "Unabomber", see below:

But I give full service crewing to my runners:

More to follow later.

American River 50

2010-04-07T08:08:00.000-07:00

Well I'm in full taper mode, which SUCKS! On top of that a werid hip pain I had a week ago flared up Monday. Nothing like having to walk home from a run because of pain. It's some sort of strain right where my thigh meets my nether region. It's a fun sort of stabbing ice pick in the leg type pain, just what I need right now, SIGH.

I'm doing the normal R.I.C.E routine and Vitamin I to clear it up. It feels better today so I'm upbeat it will be good by Saturday. Sitting at my desk does not help so I'm trying to get out of the office more. It's an interesting spot to hurt. Nothing like laying ice near the nether region to wake you up.

*** Note to my training group Peeps***

I found some 2009 AR50 pictures, note the disembodied hand giving me a PBJ. Remember to eat.

It's THAT time again......

2010-03-31T12:21:00.000-07:00

AR50 is on the horizon so it's time to do a taper. Things seem to be clicking, the body has come around since Way to Cool 50K. I’m beginning to feel fit, in past few weeks I’ve done some runs that really helped my confidence level for AR50.

The goals for AR50 are simple, #1 break last year’s time, (7:42) #2 go under 7:30. 7:30 is a 9min per mile average, going faster than that will take a perfect day. I’ve been planning and training to accomplish this, we’ll see how it goes. Like last year I’ll be paying close attention to my food and fluid intake. I think that had the biggest impact on last year’s race for me.

My training group is in taper mode also. We have a few people suffering with the ITBS Demon, but most are good to go. It will be odd not to have the weekly group runs after AR50. They have been fun and helpful to my training. If all goes well I plan to recover after finishing and get back down the trail to support the group. I think a few of them are going to surprise themselves at AR50.

Pre-Race Rituals

As I posted before I have a few rituals I follow for races. This AR50 the rituals will be in full effect. Purple has been chosen as the color for the toes. The Cheetah and I will be painting toes this coming weekend in prep for the final race day coat.

Recent training group discussions regarding my over abundance of chest hair will require some “manscaping” in the coming week. I have decided to go for the smooth body look this go around so my un-tanned legs will be blinding in all their hairless glory.

AB

Movies

2010-03-25T09:04:00.000-07:00

I LOVE movies, sadly I don't get out as much as the old days. I love it when the teaser trailers pop up for movies I didn't even know were coming. Check out my new favorite trailer:

Trailer

AB

Way to Cool 50K photos

2010-03-14T18:35:00.000-07:00

Here are a few photos from the day: Way to Cool

2010 Way to Cool 50K Race report

2010-03-14T15:20:00.000-07:00

So after a long lay off from racing the 2010 Way to Cool was my first race since 2009 Western States. The weather gods smiled on us with no rain, but it was COLD all day. The rain from the previous day had soaked an already waterlogged trail.

My training team looked set to go. Everyone was in a great mood and eager to try out the legs. With so much going on I had to listen to some pre-race music to clear my head. I think next go around I would rather support the team from the side lines than run the race. I kept thinking about them and what more I could say to help them on their journey.

My goals for the race were #1 best my 2009 time when a bonk had slowed me to a 4:52, #2 run 4:40-4:30. I knew the muddy conditions would slow things down, but I was feeling good about my training recently.

Start to Hwy 49

Ouch the cold made for funky legs; I was having a problem finding a rhythm on any terrain. I stuck to my plan and tried to not go out too fast. By the time we reached the turn to decent to Hwy 49 I was beginning to feel better/warmer. The trail was a muddy mess; it was going to be ugly out on the course I could tell. At Hwy 49 I was slower than 2009, not a good start.

Hwy 49 to ALT1

I have the normal pre-race rituals of most runners, eat, drink, and go to the bathroom (#2). I did all of these things so I knew I would not have an issue later in the race. WRONG, just after hitting the Quarry Road I needed to go #2, DAMMIT, more time lost. Thank god I know how to poo and go. Once I was back running I felt good. The climb to Brown Bar went well; I pushed a little to regain time but not too hard. Once on the single track I felt great and got into a great rhythm. When I found myself back with the runners I had been with at the pit stop I laid up a bit to eat/drink. Coming into ALT1 I was with my friends Kirk and Terry who I hoped to run with for the rest of the day.

ALT1 to ALT2

After ascending the hill out of ALT1 and eating I felt great so I just found my rhythm and went with it. I began to shadow John Nichols who knows the Dead Truck trail loop like the back of his hand. Just prior to Ball Bearing I was feeling good and running well. The swollen creek crossing was interesting; I figured some of the shorter runners would be swimming when they crossed it. Ball bearing went well I ran more of than in races past.

ALT2 to Browns Bar/Goat Hill

I was feeling a little tired heading out of ALT2, but when I tested the legs I still had legs, but a little tight. Just prior to Browns Bar I was having issues on the short rollers and I was beginning to have some IT band issues OUCH! I really started to slow down but I was ok with it, I just didn’t want to crater and walk the last part.

On the ascent to Goat Hill I got some twitches, a fellow runner was nice enough to give me some salt. I pooped them in and took a swig of my bottle, ooppsss not much water. On the final push to the Goat Hill aid station I noticed the salt pill was stuck in my throat. No problem I’m almost to the station. I quickly realized the pill was dissolving; I began to salivate a lot. Just as I entered the aid station I swallowed a mouthful of the ocean of spit the pill was creating in my mouth. This was when I learned a knew thing about ultra running, don’t swallow the salt pill induced mouthful of spit. I quickly assumed the position and BARF!!!!!! As always the first thing going on in mind was, more time lost SHIT! The old Ultra wisdom kicked in and I felt better after barfing. My bottle was ready and off I went, Ultra are so cool, it’s just barf and go, no time to feel bad.

Goat Hill to Finish

I hooked up with some guys and we set a good tempo on the way in. The legs felt like crap on any incline and the IT band would blow up a little, so I knew I would have some issues near the end. By Hwy 49 I just locked into a rhythm and got up the hill with my head down. Just as I came up to the finish I was about 20 sec from 5hrs. So I danced a little jig in the finish chute to finish on the button. Whereupon I was given a Montrail hoodie for being the 5hr finisher, NICE!

So I did not meet any of my goals but it was great day in crappy conditions. I later saw that everyone’s times were off so maybe I am getting fit.

Everyone in my training group finished with a smile on their face. It was an awesome experience to hang out and watch the finishes. Racing is way more fun with a group. By the end of the day I was re-charged to get back out and train.

My friend Melissa from the training team took a ton of photos; I will be posting some later.

Next up: AR50

AB

Rituals

2010-03-06T18:10:00.000-08:00

The first race of the year is upon my training group and me. With the normal, “I hate to taper” talk on today’s run. I started thinking about the rituals I use before and after races. Most rituals I do are for my “A” races, but sometimes I do them just because its fun or a superstition I have.

In my triathlon days it was the whole body shave down, and I mean WHOLE body. One time I did my eyebrows. During my MTB and road racing days it was hair color. I’ve done blonde, red, orange, and purple. I seem to have a personal affinity for hair rituals. Besides color I’ve done, long hair, the buzz, bald and the ubiquitous Mohawk. Facial hair is another favorite, I’ve done the full beard, goatee, you name it. My personal favorite was my 7wk old full beard I started when my daughter was born and kept till I returned to work. The final week before returning to work I shaved it into lamb chop sideburns, sweet!

More recent big race rituals have been shaving my legs and arms, (I’m 20sec faster over a 50 mile run this way). My daughter painting my toe nails has become an annual ritual, we do it whenever she wants to (a pre-WS100 must do).

I used to listen to the same few songs before every race, but I gave that up recently as I moved away from music while running. If you’re interested try “In the air tonight” by Phil Collins when you’re just getting ready to go to the start, good stuff.

Other rituals I enjoy are the post AR50 body dunk in the canal behind the finish and the post race Carls Jr. Double Western Bacon Cheeseburger.

My worst ritual, No Pre-Race SEX.

What’s your ritual(s)?

AB

New Blog Link

2010-02-26T14:55:00.000-08:00

I just added Devon Crosby-Helm's Blog to my Blog links. I haven't met her, but I started following her blog recently so I just linked it. She has great stuff, read her post about Grand Canyon and check out the photos, AWESOME.

Her most recent post about eating meat is very interesting.

AB

Change is good

2010-02-23T09:22:00.000-08:00

You ever have something come up that you just can't get out of your mind. It could be the As@#^ driver from the morning commute, running a PR, that 14er you want to climb, well I have a new one. What is this new thing that occupies my thoughts this past week more that sex you ask. The Widest Run in the West 100K.

This little known run started in 2008, it started up again in 2009 but for unknown resaons was canceled. My friend Jim attempted the race in 2008, but 100+ August heat forced him and a lot of the field to stop early. i was out there it was crazy hot.

The allure to me beside the distance( I've never run a 100K) is the location of the course. The majority of it is on the WS100 route. I think the route and the tough conditions is what calls me to this race. Maybe running part of the WS100 course again will give me a little redemption for 2009 and a little mojo for 2011 lottery. Either way I'm adding this race to the schedule.

AB

Training Group Photos

2010-02-22T18:46:00.000-08:00

Here are some photos from last Saturdays WS100 training run:

WS100 Feb Training run

AB

Motivation

2010-02-15T10:16:00.000-08:00

This movie link has been making the rounds, but I thought I would post it because I love it. The movie is great to watch for motivation, but it also gives me more places/races to add to my "to do list".

Motivation

Shoe review, etc, etc

2010-02-08T16:58:00.001-08:00

So it’s the end of another miserable Monday. I actually worked today, but I’m sick so I’m done for the day.

So here is a show review, I’ve covered some of my favorite shoes in the past. My current trail shoe is the Saucony Trail Guide. Here is a link to the new version, Trail Guide TR 2

Review:

The Guide locks my foot in tight like I like, but with a roomy toe box. The heel cup is especially nice. Its shape locks in my heel. I find the sizing to be a bit on the large side. I could do an 11, but on longer runs and technical trails my feet would suffer.

I used the Guides right out of the box, no break-in. A lot of shoes I run in like my Nike Moto’s take a bit of break-in running for my feet to be happy in them.

I have done short road/trail runs in the Guides as well as long (20+) mile trail runs. In all cases the Guide has held up well. My feet are very happy with them.

The shoes are cushy and supportive for my fat butt, but firm at the same time. I would run anything up to 50K-50 mile in them. I think 50K if the trail was really rocky.

So far I have a bit over 100 miles in them. There are no signs of wear in the shoe overall, a very solid shoe.

**The reviews expressed are of the authors, this is his blog. The review is based solely on his subjective observations, blah, blah, blah. If you don’t like it or agree, click away. And no I don't get any money for this from Saucony, I wish!!!**

Now the etc, etc:

I have a new running mantra that works really well when you’re tired. It’s from the song I previously posted about: “On to the next one”

While out running this weekend I was tired and a little bonked, but I had to go back out and run. Just like in a race I picked points to run to, to get me through. I used the mantra like this: The background chorus with the drum beat moves you forward with its repetitiveness. Then as you need it use the chorus words, “on to the next one” to get you to the next marker and so on. I think in a race when I’m REALLY hurting this will come in handy. Regardless you got to click the link and chech out the song.

AB

The Saturday "Lost" Run

2010-02-06T16:34:00.000-08:00

Today I took the group out for a 17ish mile loop on the Way to Cool course. The point was to show the group the main sections of WTC. Namely the single track, "Ballbearing" and "Goat Hill". The day was awesome, wet trail with a lite rain and lots of puddles.

I went the day before and marked the first part of the run on my Mt bike. I was feeling the ride this morning in my legs. It's been a long time since I've rode 10+ on my Mt bike. My new theme song came to mind soon after I headed out, the back beat and repetitions got me thru the first few miles of dead leg running.

I later hooked up with the group. Kate and Rob Evans were leading group. Everyone looked great and looked to be having fun. For a great report and photos of the day go her: PAM's Blog. I tucked into the rear and began taking down the ribbons while hanging out with some of our group.

Fast forward to Hwy 49 crossing. I ran into a runner friend who told me she had run into one of my group runners near Goat Hill, she was lost. First thought was CRAP!!, how did she get behind me. I had already taken down the ribbons so she had no life line back. My friend told her to go down to Quarry Road where she had seen the ribbons were still up. She told her to follow those back to Cool.

The runner followed but got turned around, (not her fault, she has never seen the trails before). Long story short she ran another loop with Ballbearing Hill.

In the mean time I returned to my car to re-fueled and put together a plan. I made some calls to Kirk for help and told the others what we were going to do. Kudos to my friend Melissa for staying at the car the whole time I was gone to cover phone calls, etc. I then ran down to Quarry Road and down the road a bit checking for my runner.

I returned REALLY scared at this point. No one I saw along the way had seen my runner. The only thing I could think of at this point was the quote I heard for a Search and Rescue call-out, $40K. Thankfully I checked my cell phone when I got back. Jeffrey Johnson who was out on the trails had found my runner, THANK YOU JEFF!

Eventually she got back to Cool, surprisingly with a smile on her face. I forget her totals for the day, but I she told me " Ballbearing was not so bad the second time". Now that's an ultra runner. Lost, tired, extra miles, starving and she's smiling, nice job!!

My total for the day was 26+miles, I finally turned it off after I bonked.

I think I'm going to have to re-think how we execute these long runs. Had this been the 26miler we have coming up this could have been a lot worse.

AB

Lost

2010-02-06T16:18:00.000-08:00

Just got home from an interesting run. More to follow but I had my first lost runner with my Traingin Group. Talk about anxiety.

Shout out to Jeff Johnson and his wife, they saved the day.

AB

One more....

2010-02-03T14:31:00.001-08:00

I left this one out:

Run this town

Take out Town and add in AR50 and this is my 50 mile training groups theme song.

AB

Music

2010-02-03T14:23:00.001-08:00

Ok, I'm hitting a wall at work. Here is my current favorite song, check it out:

Jay-Z

AB

Why do you do it? (RANT)

2010-02-01T14:31:00.000-08:00

I get this question asked of me a LOT. Usually this phrase encompasses other facets of the conversation. Which usually are: why do you run so far, in the heat, in the rain, on the remote trails with bears and cougars (the cat type). Usually the question comes from a relative or co-worker.

So why do I “do it”, for a variety of reasons. The one reason that sticks with me the most when I’m asked is the experience of the moment(s). Good run or bad, finish or DNF, I take something away that enriches my life beyond the norm.

We get one life, why waste it on what I would call a “vanilla” existence. I want to be the competitor, not the tourist. I don’t need to be the best out there, just out there experiencing it. I’ve learned from both the good and bad runs, races. The bad experiences usually teach me more about myself and life than the good. You have to admit having a bad day or running in crappy weather is character building.

To me your world view is all about personal perception. I find that if I did everything in life when it was dry, 70deg, no wind, etc. I’m not really experiencing much in life because I only want to try when it’s easy. To me my perception of the world is narrowed. The next thing I know I’m like everyone else. I complain when the world is not perfect or I won’t try unless I can do well, or look good.

You know the people I’m talking about. The ones who have a melt down because their 5 pump, dopio, Venti Carmel Frappa high calorie $5 drink is not 185deg. Is it really that big a deal? Not to me because I’m going out onto the trail in the wind, rain and mud for 3+hrs with a group of people with smiles on their faces.

Don’t get me wrong I like being comfortable. I’ve just found if you never have any adversity in your life, or put yourself out there you’re missing out.

My DNF this past Western States was a very unique experience. I would say I remember more about my DNF than my finish in 2007. I’ll admit I don’t want to experience a DNF again, but I learned a lot that day. For one I have never felt so depressed in my life. Believe it or not I think that DNF gave me profound physical and mental experiences most people wouldn’t even consider in their vanilla lives.

This goes with another aspect of why I “do it”. Goals, I think we all need them, large or small. If you have a “perfect” vanilla life how are you going to know if something is wrong or out of wack?

The DNF has motivated me to be a better runner and try harder. The goal in life now is to have another go one day and have a better day. How sweet do you think that finish will be after having a DNF? I know it will be because I think about it. That goal alone makes the hum drum days at the office go by no problem.

Another reason I “do it”, stories. I love sharing life adventures with people about what they’ve been up to, whatever it is.

But normally while at the ubiquitous BBQ/potluck/mixer (sucks to get old) excitement is the new iPhone app or the new show on HBO.

What motivates me nowadays runs with my 50 mile training group. They are all newbie’s but they all want the experiences, good and bad that come as they train for this intimidating distance.

Ok so this was going to be a post about recovery and the mental game. But I got the. “Why do you do” question this morning and I started to ramble/rant in my brain. I feel better now that I’ve written it out, but it’s a bit jumbled. Hopefully this ramble is not taken the wrong way, but it’s my blog and it was cathartic.

A sticker I’ve had for years sums it up pretty well:

“I’d rather be a racer for a day, than a spectator for life”

AB

It's Friday

2010-01-28T15:54:00.000-08:00

Well for me it is Friday, (love those 10hr work days). So I was surfing the web (hey it's Friday)and found this video from one of the two races I REALLY want to do soon. I tried to put together a team for the first race this year, but alas no. It goes without mention that a 2011 WS100 trumps all other events:)

#1 Candian Death Race (GOD I love that name).

and

#2 Speedgoat 50K

Speedgoat takes place at Snowbird in Utah. You'll see from the video that they pack in a lot of climbing and beauty in 31 miles.

check out the video: Speedgoat 50K

Ok so who's game?

AB

Wednesday's Workout

2010-01-28T07:28:00.000-08:00

Last night was a GREAT interval workout for the group and I, 4x 1mile OUCH. Instead of the classic flat run or track for intervals we did something different. I threw in a little hill at the end of the interval. So it was mile repeats Ultra style.

For an audio reference this is the sound going thru my head as we started each interval:

http://www.youtube.com/watch?v=yLGNcGxZjSQ

The above link is the song from a movie soundtrack, but can you name the actual song?

AB

Training Group long run

2010-01-23T15:24:00.001-08:00

We took the training group up to the Overlook today for a run backwards on the AR50 course. I'm glad we changed from our original plans due to rain. The trail was very wet and muddy, but I know it was better than the WTC course run we had planned. Also everyone got to meet the "Dam Hill" thats the end of AR50. I can't wait hear what everyone thought.

Pictures from today are here: Flickr Pics

I'm going to try using Flickr for large postings. Also in case others in the group want the photos for themselves. I have to get used to the little camera I used, more shots were junk than were good. Pam's puddle jump was the best shot of the day.

I was able to get in just shy of 22 miles. I felt good, but I was a little lite on food. I ran in my new Saucony trail shoes, they ROCK! I will do a review later after I run in them more.

AB

SNOW, WIND, RAIN!!

2010-01-18T18:05:00.001-08:00

I'm SO happy we're getting some rain, maybe the drought will finally end this year. This weeks Saturday run with the training group should be interesting.

My daughter and I already tried out some snow a few weeks ago, check out the above pic's:

2010 Events

2010-01-18T08:03:00.000-08:00

I've posted my 2010 event plans. I have other events planned for 2010 beside those listed. One is a speed hike, Hwy 80 to Hwy 50 in a day or so. I would also like to do a few other short hikes this year. I also would like to do the the Canadian Death Race. I don't think I'll be able to get a team together for this year. It looks like this could be my big 2011 race if another WS100 is out. I turn 40 in 2011 so I'm looking for something big.

I've also made a few changes here and there to the blog, more to come.

On the training front the training team starts hill repeats on Wednesday, OUCH! Time to get serious.

AB

I'M BACK!!

2010-01-14T14:02:00.000-08:00

I've been a blog slacker, but now I'm back. I plan to re-invent the blog to better showcase my Ultra Training group: Fleet Feet Ultra Training. I'll still have other content of my own.

I'm off to a wedding in San Diego, but by Sunday I plan to have the new look up.

Lily's Nike Marathon and Ultra Training

2009-10-19T15:20:00.000-07:00

Nike Women’s Marathon

CONGRATS!!! To my wife Lily on her 2nd marathon finish. Lily overcame a lot of interruptions to her training to finish the Nike Women’s Marathon in San Francisco yesterday in 5:39. The Tiffany necklace they give out to finishers is very nice. I'd take it over a belt buckle any day of the week.

Ultra Training Group

“How do I train for an ultra” This is something I hear a lot from people. Even if the person has a running background the unique factors to ultras seem to scare a lot of people off from trying an ultra. I remember when I first started it was (and still is) confusing on how to train for an ultra. There is so much more to ultras than your average road race. Longer time on feet, more food, hills, etc.

There are many groups centered on the 1st timer/beginner marathoner. There is SacFit, Team in Training, Fleet Feet GO, and others. I figured since trail and ultra running popularity was on the rise we needed something similar for ultras.

I’m pleased to announce I have brought the idea to fruition. I’ve partnered with my long time friends at Fleet Feet Fair Oaks/Roseville to develop an ultra training group focused on the beginner/1st timer.

My 1st ultra was the American River 50 mile, (AR50). AR50 is a great first timer ultra in my opinion so I figured it should be the goal race of the program.

I don’t have the smarts or the background to train others. Kirk at Fleet Feet got on the problem and got Julie Fingar to develop the training program. Julie a champion ultra racer and personal trainer is also the Race Director for AR50.

My job will be to direct the program and support the runners on their journey. I love trail running, helping others with their 1st ultra is something I look forward to.

If you or anyone you know would be interested: Fleet Feet Fair Oaks Trail Training

PS: I've been running more, but still not as commited as I should be. House projects still haunt me, C.I.M should be interesting, or at least very painful.

AB

Things learned training this year so far

2009-09-21T16:09:00.000-07:00

Well I’m back to running somewhat consistently. The house remodel continues to go well, but things continue to come up that sabotage me running consistently. The most recent item was base boards. Years ago when I bought my house I replaced all the baseboards myself as my first big do-it-yourself project.

Well I failed and the piss poor job has forever haunted me. My contractor agreed to replace all my baseboards for half of what I had bids for. I just had to caulk and paint the suckers. If you want to try out a killer workout try this: go run a 10 miler in 100+ heat. Come home; get on your hands and knees and proceed to caulk and paint base boards for hours. Now repeat the following day, running optional. Trust me this workout will make you strong, or break you in half.

Training Stuff

I’ve been thinking A LOT about my training for WS100 and what new things I learned about my running this year.

1. Miles make champions. Now I didn’t coin this phrase, but it sums it up for me. I had a higher amount of sustained weekly mileage this year while training and it really improved my running.

2. Drymax socks rock!! I was turned on to these socks after reading about them on Kelly Ridgway’s blog. I run through creeks without care now due to these socks. Blisters, in these socks, never.

3. HEAT, it sucks and really screws up my running. Nothing new to me but for some reason it was worse for me this year, but not consistently. Long story short I determined I’m more sensitive than I used to be to the bad air in the Sacramento area. For next year I’ll have to go up the hill more to get better air if I’m going to run in the heat.

Also I was experimenting with the long sleeve UV clothing for WS. I obviously didn’t get to use it but I feel better training with it. The direct sun doesn’t bake me as much. I also found water I poured on me had a better, longer cooling effect with the long sleeved stuff. Again this is a personal observation; I can’t quantify it as fact. It’s still weird to wear the stuff in 100+ heat.

4. Sugar. In an effort to lean up for the race and improve my health I again went to work on my diet. I noticed the more I avoid gels and other sugary foods on and before long runs the better I digested food. I also had fewer ups and downs. Real food and a mix called Spitz is what I use more now. Gels still work great for me and have their place, I’m not anti-gel. But for 3+hrs runs/hikes I try to avoid too much sugar before and during.

**The above of course does not apply to my favorite post-race/long run ice cold Coke, I’ll never take that away.**

5. Music. I love music, my IPOD and 250gigs of music are very dear to me. In training and especially in races I found I run better if I’m not always distracted by music. I definitely eat and drink better without music.

I know I’ve learned more, but as I sit here at work wasting the County’s time I can’t think of more.

2010 Plans

I know it’s a LONG way out but I have a family I have to plan if I’m going to go big on something.

So far I plan to race shorter races, (50 mile and under) and race more often, no 100 milers. The event I’m really trying to make happen for 2010 is the Canadian Death Race. I want to put together a team for the race. Anyone interested?????

AB

Running, Nnnnoooo building.

2009-08-19T20:52:00.000-07:00

Well I’m officially a slacker blogger. The main reason I’m not running much. My home addition has been consuming a lot of my time. Beside the normal stuff we hit a big snag a few weeks back. We had to dig up my front yard to install new main power lines. It seems SMUD skirted the code about using conduit for power lines in the 70’s when my house was built.
Otherwise the addition is going great. Here is the ditch I helped dig and fill.

I was on vacation last week at my new cabin I’m part owner of now. The cabin is at Echo Lakes off Hwy 50. It’s a great spot, quick to get to, high altitude, and great trails. The PCT is 200yrds from my door. Here's my daughter and me as she leaves me hanging.

On the training front I’ve been incorporating some pylometric type exercises into my training. I’ve also been doing the AB/pull-up/push-up type stuff. I like the exercises I have put together. I can do it all at home with much equipment. This and all the construction work has been kicking my butt.

I also have a new hobby that I feel I can share with others now, cake decorating with fondant. Basically these are the bad ass looking wedding type cakes that are super smooth. Here’s my latest creation. The bows on top sagged a bit, I ran out of time for them to set up before the party started. Check the picture out.

I’ll be ramping things up running wise by next month as I prep for CIM.

Mail Bag

2009-07-30T16:06:00.000-07:00

Here is a link from Costco.com regarding the letter I just got in the mail. They are talking about the item I had for dinner Monday June 22nd, you know five days before that special day, NICE!

Morton Tri-Tip

AB

It's been a month......

2009-07-27T21:45:00.000-07:00

Well it's been a month since the DNF so I thought I better blog something. Surprisingly I've been more busy day to day than before the race. I've been running as I feel (not much) and cross training a lot, which has been fun.

Besides my job the construction of an room addtion at home has me busy and stressed. We've made changes to the original plan and of course gone over budget. Here is what things look like so far. I'll post the newest photos later.

On the running side I'll be changing focus to the road for the remainder of the year. I want to run the Cal International Marathon for time.

For the distant future there is one race that for months now has come in and out of my brain. The Canadian Death Race, (I LOVE that name.) The race is this weekend so I will be looking for reports to get a better feel for the race for 2010. They let you run the race as a relay, anyone interested????

AB

The Dance ended early….

2009-06-29T11:46:00.000-07:00

If you were running or watching Western States you probably know I dropped. Not quite the result I was looking for.

Why did this happen? I don’t know and to be honest I’m not dwelling on it, it happened. I tried to get around it to the best of my ability and came up short.

To start with I felt great leading up to race day. I had what I would call nervous bowels for a few days before, but I was nervous. Was I sick? I don’t think so I was eating and felt good.

Race day my HR was good and my effort level was mellow. I was following my plan to keep my effort down and follow my HR monitor. I started eating and drinking on the Escarpment climb according to my plan without issue.

I just passed Cougar Rock (12ish miles) and felt the need to burp. Well, barf is what I got. Soon after I had to go #2 and it was diarrhea. Of course this coincided with nausea and no desire to eat.

Knowing I now had no fuel or water in me I went to work on fixing that. I slowed down my running and started to walk more and take in ginger.

At Red Star Ridge I slowly took in a Boost, which came up soon after. This was the turning point; I was far from the next aid station and starting to lose energy.

By Duncan I was a mess. I sat down and tried to collect myself and fuel up. BIG THANKS to Jesse Baragan for all his help and encouragement at Duncan. I left Duncan not much better fueled but the chair was scaring me and I had not desire to eat.

By this time the story is familiar to anyone who runs. Low calories with effort= BONK. By the time I started the climb to Robinson Flat I was a mess.

I tired in vain to refuel at Robinson Flat, no luck. Prior to the cut-off I asked to drop.

A unique day, my 6yr old daughter had never seen me cry. I’m not embarrassed to say I did a lot of it that day at Robinson Flat.

The positive side, yes there is one, this was an incredible experience, I would do it all again. Want to experience something incredible. Stand at the Escarpment at dawn as this race goes by. Incredible energy and incredible views.

To everyone who helped me along as they came across my shuddering mass, THANK YOU! Every look and kind gesture was up lifting and welcome.

A District Attorney I work with sent me this quote in an e-mail this morning after he heard I dropped, I thought I would share. It really hit the experience home for me:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - Theodore Roosevelt

The Big Dance ended early for me, but there will be another Dance.

AB

Music and Running

2009-06-22T14:33:00.000-07:00

Recently a lot of my friends and family have been talking about music and running. I’ve seen a lot of debate on this issue on the Internet and in person. I find the use or non-use of music running is a personal choice.

I myself use my Ipod a lot, but now I use it mostly for hard efforts and days when I’m dragging a bit on long runs.

I found music was distracting me in races. Since I stopped using an Ipod I find I’m better with my eating and drinking as I run.

This coming weekend I plan to pick up my Ipod after Robinson Flat. While training on the course I found my Ipod worked the best for me on the canyon ascents and the section between Michigan Bluff and Foresthill, (I HATE that section). After Foresthill I’ll give the Ipod up in favor of a pacer.

Now don’t get me wrong I LOVE music. So with the race coming Saturday I thought I would share some bands and types of music I like. Trust me some of this music will have you rocking up Devil’s Thumb.

Trance/Techno/Electronica

Music of this type can be weird and a lot of it down right horrible. If you look hard enough you can find some gems. I have songs that are 10 minutes long with continuous beats that get me into a rhythm. Certain movie soundtracks have great music of this type on them also. For example: The Matrix, Miami Vice (the movie), The Vampire Lestat, and the Blade movies. Some artist examples are:

Armin Van Buren
Crystal Method
Moby
Lords of Acid
Tiesto
Chemical Brothers
Oakenfold
Fat Boy Slim
Lady GaGa
Juno Reactor
Prodigy

The rest of my Ipod has the following:

Dark Alternative Music/Industrial

This is the dark and angry music that tends to offend most. But I have to say some of the beats can get you through hill repeats like no other music. Personal favorite, Rammstein, play some Rammstein while at the track doing intervals and watch your pace increase.

Rammstein
Korn
Nine Inch nails
Marilyn Manson
Limp Bizkit
Rob Zombie

Alternative/Rock

If you haven’t heard the Linkin Park Jay-Z album, check it out.

Linkin Park
Evanescence
Black Eyed Peas
Green Day
Metallica
Red Hot Chili Peppers

Classic Rock

Too many to list but you have to have:

Rolling Stones
Led Zeppelin
Eagles
Lynyrd Skynyrd
Black Sabbath

Rap/Hip Hop

Again too many to list, but I’m mostly old school on this one, the top fav’s:

Beastie Boys
Run DMC
Dr Dre
NWA

The 80’s

Last but not least is 80’s music. Now I won’t embarrass myself with a list of names. But I find 80’s pop music to be nice to zone out to on long runs.

Till Saturday, Keep rocking

AB

Tapering BLOWS!!!!

2009-06-15T13:37:00.000-07:00

Now I know this is the common sentiment felt by runners of all types during a Taper. I myself share the view, but I also know it is needed to have a good day come race day.

My Taper includes not just the physical, but the mental Taper. After months of running according to a training plan taking into account, pace, distance, canyons, blah blah blah. I’m using the Taper to do the opposite for a mental break. Last week I ran when I wanted at the distance and pace I wanted, when I wanted. This break from the monotony of training has been nice. Another plus, sleeping in on a Saturday or Sunday, WOW! what a concept. I didn’t know what to do with myself Sunday when I was still in bed at 7am when I’m usually at Lake Natomas running.

So what blows about a Taper to me, it’s not the cut back on training or the nervous energy. For me it’s the little aches and pains that seem to pop up for no reason. Example: it was a light week running, the lightest in weeks. OK so why the F%*& are my hammies tight and my IT band hurt. This never fails, in 2007 before States my IT band started screaming during the Taper, weird. Oh well I do what I know to solve the issue (foam roller) and usually by race day it’s no big deal.

Otherwise I’m looking forward to race day. As I blogged before the goal of this years race is a better experience than 2007, regardless of finishing time, (i.e. not walking the last 15miles of the race).

I’ve been pumping up my daughter Izabella for the finish. I told her to wear her running shoes because this year we’re running from the Robie aid station to the finish. She says she ready to rock, WOO HOO!!!!!

AB

Putting the finishing touches on training, otherwise known as a TAPER

2009-06-10T10:14:00.000-07:00

Since my last entry I’ve had a lot going on I wanted to blog about, but life’s been to busy to seat down. On the non-running side I finally got the addition to the home going, they should break ground next week.

Work has become nuts, lays off are coming and my Bureau is about to be down sized by 2 detectives. If the County cuts are above 50 million I could possibly be demoted and sent back to Patrol. Obviously morale is way down, it’s hard to be upbeat at work about the Big Dance when guys I know are being demoted or laid off. Sadly this is nothing new, I know of other runners who have been laid off or had pay cuts; it’s a very scary time.

Training update:

I was able to keep a high load in my training since my last entry. My last long run was the Auburn 50K. It was an ass cracker, 2X up the K2, (aka: The Training Hill). I think my Garmin said the elevation gain for the day was 7,000ish. The course was also a little long so extra miles (yea!!!). With the uncharacteristic cool weather we’ve had it was only 75deg, but high humidity made it interesting. I was drenched in sweat and had to keep the fluids flowing.

I had my last performance test on the 28th of May; it was a real confidence booster. I had had improved across the board, my aerobic cruising speed improved the most. With my latest HR valves in place I’ll be using them to keep me on track at States.

I feel I'm as prepared as I could be. I look forward to seeing what shakes out on June 27th. As I posted before the #1 goal is to enjoy the race more this time and finish. #2 Is of course sub-24hrs.

Shoes:

I have my shoe issues solved for States. The Vasque Blur will be my shoe of choice to protect my feet. I will switch to my Nikes later as the trail mellows out. After looking at my past shoes issues I determined I needed a more cushioned shoe with more foot protection. I appear to use up my feet on rocky trail and descents.

Tapering:

I’ve put together an actual plan to my taper for this year. I will be reducing my running without becoming stale, (I hope). I looking at my race report from 2007 I noted how dead I felt at the start of the 2007. Looking at my logs I think I might of actually de-trained a bit before 2007, (yeah I cut my running that much in 3 weeks, I think I was scared of the race).

Hopes and Dreams:

The weather in the area and on the course has been awesome. I’m hoping it stays cool like this up to race day. I have two reasons for wanting this:

#1 It will enable an already stacked elite field to go at it that much harder.
#2 It will make it that much easier on average Joe’s like me to have a good day.

Until next time

AB

Training, it's almost over and of course, more shoe issues

2009-05-26T14:52:00.000-07:00

Well it’s late May and the Western States Training Camp is over. This usually signals that the end game is very near. Training has not been what I planned, but I’m happy with what I have accomplished.

I missed Silver State and my mileage plans for May have been off their planned marks for a variety of reasons. I had planned to do the WS100 training Day 1 classic, Robinson Flat to the River for a nice 50miler on the course. Again life intruded very rudely and I could not find a co-worker to cover my on-call status for the whole day. So I did the standard 32 miler, which was great, but I needed another 50 miler before States.

The issues I’ve been having recently have helped me to put my running in perspective. I have realized the more I push the run/life balance the more stress I have. I don’t like stress; I have enough in my life as it is. So I’ve rolled with it and life is good.

The training run was still a very good training run, I learned a lot. The biggest lesson was my shoes. After my previous issues (see older posts) I went back to the shoes I used in 2007, the Asics Trail Attacks. I like the shoe, it rides low but I knew from before that 30 miles is it for this shoe. They are a bit soft and light. Not a problem, I planned to switch at Robinson Flat and again at Foresthill. I’m also going to be like 10lbs lighter this year come race day, but I won’t say what that number is.

2007 WS100 was my first 100 miler and my first experience with a hot spot. It was also the first time I had blisters that affected my running. I got a HUGE blister under my right foot in the race.

So as I’m running the canyon descents Saturday minding my own business I started to feel the same hot spot and possibly a blister(s) on my feet, CRAP!!!! Mo*^&% F*&^$!!!!!!

I also had stiff/tired hips and legs, more than I should have for the distance of the run. I had been loading it up a bit in the weeks before so I chalked it up to a tired body. But as I ran from Michigan Bluff on the fire road it felt like I was running in racing flats, no support. CRAP!!! the shoes don’t work. At the end of the day the damage was evident, a sore right big toe nail, (oh yeah it’s a goner). There were also some epic blisters, mostly on the right foot.

So it’s obvious the Trail Attacks are to minimalist and soft for long/runs with lots of descent. I think I’ll be saving these for some trail 10K’s in the fall I’ve been eyeballing.

This made me think; did I overlook this issue in 2007 and pay for it later in the race? I think yes, I did, but that’s the past, I’m in the now, learn from it and move on.

I looked back on my trail races and found when I was running beefier shoes like Montrail Continental Divides or Hardrocks I had no issues. I think I’m seeing the light on the big picture, I need a beefier shoe.

My training partner Jim has the most horrible issues with his feet. He has big flat feet, with lots of blister issues. When he wears the Vasque Blur he has zero issues on long trail runs. He will even wear the Blurs on the pavement sometimes. He has been telling me to try them, but I’ve put him off, why I don’t know I guess I’m just stubborn. I went Monday to REI where they were in stock and bought a pair. I’ll know more about them by the end of the week.

Predicting my Race

Most people running States say, “I just want to finish” with “I just want under 24hrs” being the second most common saying. This is just my personal observation, but I think it’s true because I’ve said the same thing.

Recently friends and family have begun asking me about my plans for 2009. I can say with all honesty it would be nice to beat my old time of 25:30. Even better, beat 24hrs and get that silver buckle. But, I have decided it would be even better to just enjoy the race. Recent life issues and stress have made remember, this is supposed to be fun.

As I was running out on the course Saturday I realized how much of the race I missed in 2007 because of mistakes I made and stress I had chasing a goal. Mistakes made chasing that unknown finishing time, or that buckle. Pushing myself to the point where the race was no longer any fun. This also made the race more painful than it needed to be, because we all know it’s painful enough.

I have seen video and pictures of finishers of various times coming across the line happy. The pain and tiredness is obviously there, it’s a 100 mile run for god’s sake. But the enjoyment is still there. I love to see pictures and video of Gordy Ainsleigh running and finishing, he’s happy. I can honestly tell you I missed a lot of that happiness in 2007, especially at the end.

So in all honesty my goal for 2009 Western States 100 is to run the race my body will let me run, while enjoying the experience. 28:00hrs, 25:30hrs or 23:59 will be fine this year as long as I can better enjoy, (and remember) the race. Especially the closing mile I get to run with my 6yr old daughter Izabella.

AB

The “Comedy of Errors” Canyon Run and the ongoing shoe crisis

2009-05-11T16:01:00.000-07:00

So as the pictures in the previous post show I was invited to run the canyons this past Friday with a very cool group of people. It was myself, Matt Keyes, Derek Semanski, Karalee Morris, and another runner who’s name escapes me, (SORRY). Sufficient it to say the un-named runner has been doing WS100 since I was in HS, (yep he’s that fit).

So this was an interesting run. Since almost breaking my ankle in my Nike Moto’s I knew I needed new shoes for States. Most people know I think most road shoes work fine for trails. But since Nike F^&% up the Pegasus I’ve been unable to find as versatile a shoe for trail and road.

I decided I needed to go back to some trail shoes for WS100. The shoe on most trail runner’s lips and feet is the Brooks Cascadia. So I bought a pair and did a short 10 miler on the bike trail shoulder to break them in. This run would be the first test. I’ll admit I was worried; I usually like more cushioning in a shoe, but people seem to rave about them.

The Run

I don’t know what it was, I was a bit tired, but I did some goofy stuff Friday. For example, on the trip to Michigan Bluff I was slaughtering words like “masochist”. Just so it’s clear I was talking about the new Montrail shoe.

I forgot my Garmin so I had no idea how far or how long I’d be out running. Not to mention no HR monitor, (I’m such a geek).

Knowing how long this run would be I didn’t factor the time needed to run and get home for a dinner with my mom that evening.

For the run I brought my Gregory pack and one hand held. I hate packs but I was unaware of the other water sources beside the Pump. Once we hit El Dorado Creek I hid my bottle like I had done on my last trip out to the Canyons. OOPPSSS I was running farther this trip and most of the calories I brought were drink mixes, uh oh.

Not to worry I brought a lot of extra gel. Even better I brought the brand new plain Powerbar gels I had just bought Tuesday, (my new favorite). I figured worse case scenario I’d resort to bumming some food, yeah I was going to be THAT guy.

So as I grab gels for the climb to Last Chance I notice an uncharacteristic clump in the gel packet. As anyone who uses gels knows with temps in the high 80’s the gel should be like warm runny snot, no clumps. This sucker and all the rest had clumps, not good.

Being the detective I am, (I really am). I checked the expiration date on the packet, the words Sept 08 stared back at me, and the hits just keep on coming, oh yeah I’m THAT guy.

So of course I start a sweet bonk on the ascent out of El Dorado Creek. I was actually ok with this since I was surprised I didn’t bonk earlier in the run. Matt Keyes gets the MVP so giving me the sweetest, coldest Pepsi EVER at Michigan Bluff.

So bonk ended I bummed a ride with Karalee back to Auburn since I would not have made dinner with my mom. Karalee told me we did 25 miles, can’t complain about 25 miles in the WS100 Canyons. The guys kept going and did 30+ miles.

Shoes

Ok the Cascadia’s, great low profile shoe made for trail running. The fit for me was off, I bought them too big. If I had the right size I think the fit would be great. But the overall and forefoot cushioning is not good enough for me. I’ 6’3” 183lbs and I tend to need more cushioning for long runs and downhill’s, so the Cascadia’s are going back.

Next up on the shoe front the shoes which worked in 2007, the Asics Trail Attack. I’m also going to try the Montrail Mountain Masochist, (there’s that word again).

Review

So for this run I learned when I decide to do goofy stuff I do it in spades.

Including my goofs this was a great run with really great people. Life is always busy, but days like this on the trail remind me just how sweet life is, goofs and all.

AB

WS Canyon Training Run

2009-05-09T12:08:00.000-07:00

I was invited to run yesterday with some very cool people in the Canyons on the States course. It was an interesting day, (read I did some weird stuff). More on that and the run later. Here are some pic's.

AB

Looking back to 2007 WS100

2009-04-30T11:49:00.000-07:00

I've been on call this week and have already had two call-outs. So far this weeks mileage is like last weeks, BAD! Looks like the next three days will be huge.

I was drifting a bit at my desk so I looked in the old My Documents files to see what I had forgotten in there.

The first photo shows you how you should looks at Michigan Bluff, HAPPY! The remaining photos represent what you look like at the finish of States when you don't eat enough or run very smart from then on.

AB

OUCH!!!

2009-04-27T08:28:00.000-07:00

So this week was a little crazy, and I don’t mean running wise. My wife Lily was away for the week on her 40th birthday trip to Playa Del Carmen, Mexico. The solo daddy thing was hard, but fun. At the start of the week my 5yr old daughter told me she would go easy on me. The catch was that she required an Oreo Blizzard from Dairy Queen later in the week.

The run I was looking forward to the most was yesterday, (Sunday). I ran with my friend Rob Evans of Team Fleet Feet Fair Oaks/Ultrasignup.com and Prudence L'Heureux. Prudence also had her adorable collie Sophie with her. Sophie was the fastest of us all on the trail. Prudence and Rob are both long time trail runners with a lot of experience. Prudence won Where’s Waldo 100K last year. Since I had to bail on Waldo last year after entering I pulled her ear as we ran about the course. I hope to return to Waldo next year.

The plan was to run Foresthill to the Rucky Chucky crossing, sometimes called the Call Loop. Rob stated it would be an “easy” run, I felt the run would not fall into my definition of an easy long run. But with the week being low on mileage I was looking for some quality running.

So two miles in I had my first close call with an injury this year. I rolled my right ankle really bad on a descent. I heard a pop sound, which scared the crap out of me. Amazingly there was no pain and I was able to put weight on it right away. I walked it off and soon got to running again with no real pain. I think the pop sound was my tight ankle losing up. When my body parts are tight the joints pop a little as I get warmed up.

So we proceed to bomb down the canyon. Rob shouts that we are not walking anything today. Now if you have run the Cal loop you know there are a few short steeps that can hurt. Regardless I walked the first up, but the rest of the day we ran everything. We end up making the river in 2:13, if the GPS was right it was 16 miles. Now if I could only run that fast at States. Prudence put the screws to us once we hit the river road. I was becoming worried I was going to pop, but thankfully the river crossing appeared to save me.

I was able to finish the run strong and run out of the river back to the car at the top of Driver Flat Rd. I’m happy with how the body held up. Besides the ankle I’m not sore today. It appears the tempo/quality running is paying off.

Once home I had some swelling to the right side of the ankle but no real pain. I’ve started icing and taking Vitamin I for it and I think I’ll be OK.

So what caused this and why am I not descending like I used to on trails. I think it’s the road shoes. My Moto’s are just too high off the ground which makes my foot slip too much. So I’ll be buying a pair of Asics Trail Attacks today to get them broken in for the weekend. I have used them before and trust them.

I had been contemplating this for a while, but this run showed me I need to make the change. The Moto’s work great on mellow trails, like the AR50 trail. But when it comes to rockier trails and downhill running you’re going to suffer, or hurt yourself.

AB

Canyon run and other Misc. babble

2009-04-21T16:04:00.000-07:00

So I had my first training run on the Western States course since last Fall. It was a great day on the course for running. I was able to hook up with the very talented Jon Olsen and friends, John and Hoa for a solid run. The guys went to Last Chance and the base of the Thumb.

I had planned to go to the base of the Thumb, but cut the run short as I descended the Thumb to get home. I sent my wife to Playa Del Carmen Mexico for a week for her 40th birthday. She was leaving a day earlier than planned so I wanted to see her before she left later that night.

Besides a solid training run which told me where I was in my training, I got to see a lot of peeps I hadn’t seen in a while. I also met some new people, which is always nice, (HELLO TO EVERYONE!).

Top of the list of runners out on the trail that day was Kelly Ridgeway. Kelly is an all around cool person and outstanding runner. You can find her blog in my favorites. Kelly did the Costal Challenge this year which should tell you how bad ass she is.

THINGS LEARNED:

First thing learned, Jon Olsen and friends are super nice guys, and they are very fast. I need to train with those cats more often.

Second, this was the first warm/hot run I have done this year. I think I need to find a way to intake more carbs. Food intake is always an issue with me, but I was drinking a ton of CLIP2 and other food during the run. I noticed near the end I had the energy to run, but I was a little zapped. It could have been the heat but CLIP2 has more protein than carbs.

The body held up better than ever, I never red-lined even as I ran/hiked the canyons. I checked my SportTracks log and found it was my fastest ever in the Canyons.

Shoes: My Nike Moto’s did fine as usual. I did notice my feet were taking more abuse than usual. The shoes I was wearing were old, but I have noticed it before on the gnarly trails. Looks like I’ll have to find some trail shoes for The Big Dance in June to be safe. I’ve eyeballed the Cascadia for a long time so maybe it’s time to check it out. I used the Asics Trail Attack in 2007, they just re-did them and they look nice.

This training week I completed 70 miles. The core workouts were a solid tempo 12 miler, 7 miles at ½ marathon pace. The Canyon run (map said 30, GPS said 28) and the 15 miler I did the following day. So far the consistent 60+ miles weeks have worked well. I’m happy to have the mileage and be injury free. The goal for the next few weeks will be to continue this mileage with good quality runs to see what shakes out.

Also if you like to read blogs check out Craig Thornley, Andy Jones Wilkins blogs, they have been writing some good stuff lately.

AB

Change of Plans

2009-04-07T10:54:00.001-07:00

I had earlier posted my intention to do the Bishop High Sierra 50 mile in May. Now due to events I did not take into consideration (like what happened with my Miwok entry) I will now do the Silver State 50 mile. I look forward to trying myself out on a difficult course I have not run before. It's supposed to be the best training around for the Big Dance.

AB

AR50 Pictures

2009-04-06T16:18:00.000-07:00

I just got these pictures forwarded to me from a friend. They were taken at Beals point. I like the disembodied hand (my wife) handing me a PBJ slice.

American River 50 Mile

2009-04-05T14:57:00.000-07:00

First off I had a blast at this race, one of the better events I have done in a long time. I think Julie Fingar did a great job.

I wanted to “train through” the race for my ongoing prep for the big show in June. Consistent 65ish miles weeks since before Way to Cool with two thirty milers was starting to drag on me. The snap was gone from the legs and mind since last weekend.

I read through my training bible for guidance. I read over some of the articles which state some times you have to just listen to your body. So this week I did one 10 miler on Tuesday to shake the cobwebs out, followed by 2 miles on Friday. I find no running at all the day before a race leaves me feeling funky on race morning. 2-3 miles easy with stride outs really seems to help me. All other days were off with just stretching and my strength routine.
Race morning

Everything went well, bathroom break, food etc. I had slept a lot the past week and it helped.
I hooked up after the gun and ran with some friends from the area which was a great way to let the race unfold slowly. We were all looking to run approximately the same time so we helped each other to stay true to the pace this early in the race.

I hit all my predicted checkpoint times for a 7:30ish finish except for Rattlesnake Bar.

Planned time:

Nimbus: 2:35ish
Beals Point: 3:45
Rattlesnake: 5:45

Race Time:
Nimbus: 2:31
Beals Point: 3:34
Ratttlesnake: 6:00

The biggest problem of the day was a sloshy tummy which came on at Twin Rocks. It made me go off drinking for approximately an hour or more. This was my 1st experience with this phenomenon; I have to say I don’t like it. Once I began to process again I got back into gear. But I was now down big time on my water as well as salt and food. I felt a little twitch at Horseshoe Bar which told me to watch myself.

I picked a few people off here and there from Horseshoe Bar to just past Rattlesnake Bar. I ran with my mantra of “run your own race” going on in my head to keep me from going crazy near the end. I caught Scott Dunlap of trail running blog fame just before Rattlesnake Bar. He had taken a tumble and was hurting a bit, which was worrisome to me. I spoke to him after the race and he said he was feeling better.

The rest of the race went as I wanted except for a little walking after Last Gasp. After training on the hill these past months I decided I wanted to run from Last Gasp on in the race. The leg twitches had me walking a few times, but I ran 90% of the hill.

The finish was a blast hanging out at the Fleet Feet Fair Oaks/Roseville tents. I was able to see some faces I hadn’t seen in a while and hang out in the beautiful weather.

Congrats to all that raced.

Things Learned:

I ate more than ever at a race and it helped. I think I mistakenly ate too much PBJ which kind of backed up in my tummy for a while. I think I ate 3+ whole sandwiches by Beals, in addition to the gels I was taking in. I think I know to eat more in races now, just not so much that I pay for it.

I drank straight water and one bottle of Amino Vital. This worked better than the sport drinks I usually carry which seem too sweet to me in races. The Amino Vital worked well and I will continue to use it, it is much less sweet than other drinks I have used.

Now that I’m done with AR50 its time to concentrate on taking the training up a notch until Bishop High Sierra 50 mile. Bishop will be the big test of fitness going into June. The plan until then is consistent training with a healthy dose of uphills/downhills and quality running. I’m looking forward to visiting the WS course soon.

AB

THINGS LEARNED IN TRAINING AND AR50

2009-04-02T10:47:00.001-07:00

After Way to Cool 50K I learned some valuable lessons about my running. This is funny because you would think after 5 years of running ultras I’d know this by now. I chock it up to the fact that I finally got serious this year about all aspects of my training.

It goes something like this: I need to EAT AND DRINK MORE IN A RACE.

The week after Way to Cool I went right back into my training cycle, (it’s all about June baby). I went a little slower and no quality on Tuesday, but I was putting in the miles. I felt good; the recovery routine I’ve developed seemed to be doing the trick.

The Saturday after Way to Cool I did the annual American River 50 mile training run. The run is on the last 31 miles of the AR50 course. I always like doing this run because it’s a nice way to do a point to point long run with aid along the way.

My plan was to run slow with a friend of mine and then kick it up for the last 20 or so. I ran 10 miles with my friend and just past Beals I kicked it up a notch. The main goal was to run fast but concentrate on my eating and drinking.

Well I ate more than at Way to Cool and I felt better than ever. Even so I had a little bit of cramping, but I ran the entire last 2+mile hill which is unusual for me after 20+ miles.

So for AR50 I have consulted the training log and various texts and made out a food and drink plan. I used a friends Tahoe Rim Trail 100 Excel spreadsheet as a template. I’m unsure if I will bring the sheet with me to the race. I have been committing the plan to memory.

In a nutshell I need to be taking in appox 200-300cals an hour. Electrolyte intake and water is harder to peg but I will be drinking approx a bottle an hour of water in addition to my drink mixes. Salt tab use will be more closely monitored and correctly used. This will work better than my normal routine of “hey I’ll take on now, that’s good”.

Also I've been testing out an Amino Vital drink, Link: http://www.amino-vital.com/
So far I like what it does, more on that after AR50.

Now for the fun stuff, what am I going to run at AR50. I’ll be honest from my training I think I’m capable of running a 7:30. I think if I use my head better a 7:40ish will happen. So my plan is the following:

#1 Race smart have fun and continue the training process
#2 Don’t injure myself
#3 Better my previous best times, (anything under 8hrs and I’m happy)
#4 Run 7:30, (faster would also be ok)

I worked out a 7:30 to break down like this roughly:

Nimbus: 2:35ish
Beals Point 3:45ish
Rattlesnake 5:45

I’ll be honest I’m a little nervous about trying to race this thing for a 7:30. I don’t have a great track record for racing smart. Regardless I’m itching to do some running and hurting and to test myself like at Way to Cool.

After this April is all about the WS trail and Canyons WOO HOO!!!

AB

Way to Cool 50K Race Report

2009-03-15T16:35:00.000-07:00

So my pre-race prediction for Way to Cool was 4:30 or faster. I thought 4:40 was a lock. Even though I just started to add quality/tempo workouts into my running I felt it was possible. My finish time was 4:52, here‘s how it went down.

The start was its typical this is a 10K not a 50K race start, I went a little fast (7:00 opening mile) but it could have been worse. I clocked a 54:30 at Hwy 49 feeling great. At this time I was in the company of Tim Twietmyer and Prudence L'Heureux. Knowing both are very capable trail racers I figured the smart play would be to hang of them if the body continued to hold up. I know the smart play with Cool is to hold something in reserve for the return trip. Lots of time can be made up between ALT2 and the start of Goat Hill if you can run it well.

Browns Bar to ALT1 I felt good and just stayed relaxed and didn’t look at the watch. I inched a few minutes ahead of Twietmyer and Prudence, but not by trying. At ALT1 I fueled up and started to walk up the climb eating and drinking. It was here I had a twitch in my quads that didn’t feel like a salt or water issue I was slamming both also. It was more like” you don’t have the training to bomb the trails like you are regardless of how you feel jack hole; your muscles aren’t trained for it”. (Really that what I heard in my head.)

So I relaxed and tried to chill somewhat. At the base of Ball Bearing I felt tight and soon after I got an inside quad cramp. Tweitmyer and Prudence came by soon after as we climbed Ball Bearing as did a few others. I stopped once to shake it out and stretch, which helped.
Undaunted I keep going, I kept reminding myself I was running this race better than ever before and besides a cramp I was feeling as if I was out on a hilly long run.

ALT2 to the base of Goat Hill I had on and off twitches. I stopped a few times to stop a lock-up, but otherwise I was running, my energy level was good. Stopping sucked but it stopped me from ever locking up.

The climb to Goat Hill aid station actually let my legs chill out. I ran the rest of the way from the Goat Hill aid station to the finish. It was weird, I knew before Goat Hill I was off pace for a 4:30-4:40 but I was ok with it. I was having a great run that would greatly help my training and teach me a few things, I was happy at that. So I just kept the pace even and ran it in.

Now the details:

Shoes: My Air Max Moto’s were great. They continue to be a great shoe for me, no issues at all.

Vespa: Yes I’ve been trying the wasp snot. I’ve always had issues with eating enough in races. I have tested it in training on one run it seemed to work well, I didn’t have to eat that much. On another it was crap, I had this horrible empty stomach feeling that wouldn‘t go away. I learned I still need a gel an hour to keep stomach issue away. It also seems like I go an hour or so before I need to start fueling. Otherwise I ran and finished Cool with the best energy I’ve had in a race since WS100.

I used 2 gels 10mins before the start (I always do that). During the race I used 5 gels, 2 20oz of Cytomax, and water. I would usually bonk with only this much food.

Review: So what did I learn from Way to Cool? The base has paid off, now it’s time for the fun stuff, hill repeats, canyons, tempo, etc. I also think I will be able (and need to) to continue to increase my weekly mileage. This week with Cool was 65 miles. I did five miles today without much discomfort after an hour bike ride with my daughter.

I might be one of those guys that needs a lot more salt than others. I took only four salt tabs in the race. If the cramps were a salt issue I need to take more even when it’s not that hot. I’m going to ask around and read more on this.

My recovery routine seems to be working still, it goes like this: Within the first 30mins, Cytosport recovery drink. Once home, ice bath and put on the compression socks. Water and sport drink as needed. Later or on the way home a Carl’s Jr Western Bacon Cheeseburger, with fries of course. Massage by the wife the next day, (she was the therapist working at the race).

Now I do all of the above after all my long runs, except the burger, that is only after races.

It felt great to race, I'm ready for more, next up AR50, prediction coming soon.

AB

Race Changes and my first race of the year

2009-03-12T18:33:00.000-07:00

As I mentioned before I need to replace Miwok since I'm not doing it now. The replacement was either Silver State 50 or Bishop High Sierra 50 mile. Bishop 50 won out, here is why.

My goal for the year is Western States 100. What do I need my prep races to have to train myself to be ready, distance, hills, heat, altitude, (among other things).

Bishop has all of this, and I have DNF'd at the race so I'm more motivated for Bishop, over Silver States.

I know from talking to others that Silver State is hard, I'm not saying it's easier. But my personal opinion is Bishop is a little harder for me due to my history at the race.

I also know altitude can mess with my running. Bishop goes higher up and I'm pretty sure it has more gain, 11,000ft from what I read somewhere.

The second change is that instead of the Auburn 50K for my last long run/race I'm going to do the Diablo 50K. How I missed this race before I'll never know. I thought it was just in March and April. I know from running and hiking that pile of dirt that it's all good training at Diablo.

And finally, my first race of the year is here, the venerable Way to Cool 50K.

I'm keyed up and want to race. I haven't done much quality running yet so it will be interesting to see how I hold up. Normally people run WTC as as training as they prep for WS100. Been there done that in 2007. I'm not knocking the idea but I'm itching too much to go hurt a bit and test my fitness. So I'll throw myself out on a limb and post my goal for the race.

Regardless of the new accurate course distance I think I'm capable of and would like to run 4:30 or faster. We shall see....

AB

New Title Photo

2009-03-09T19:00:00.000-07:00

My new header photo is from my 2007 Western States 100. I like it a lot, I figured it would motivate me to be better with certain parts of my training, (**read, stop eating bad food**). If you have run States you know this spot.

AB

Body Testing

2009-03-08T20:50:00.000-07:00

So I had my second of thee planned HR/Lactate tests on Friday from the good people at UC Davis Sports Medicine, UCD.

This time around I only did the lactate test, no VO2. I was very pleased with the improvement the test showed in my fitness. For only doing base aerobic running they liked the improvement I showed form December. I was not so happy with the body fat measurement, (I don’t want to talk about it). My weight was OK, but it’s been fluctuating, (184-188lbs). I‘m always hungry so I‘ve made some bad choices the past few weeks, that is changing.

Based on the test my HR values are as follows:

Recovery: 148
Long endurance: 140-159
Medium endurance 166-178
Threshold: 183-189
Lactic: above 189

I bleed like crazy when they prick my ear for the test, it’s weird.

My last test will be the first or second week of June, after the memorial training camp.

I am anxious to start the next cycle of training after this past week off as a recovery week. I’ve been doing 60mpw with no issues. Base phase is over; I will now start injecting regular quality workouts into my training. I can almost feel the Stagecoach trail repeats now.
My first big workout of the next training cycle will be the Way to Cool 50K. I plan to race smart, but I definitely want to improve over the past two times I have run this race.

Training Goals for the next cycle:

Continue to be injury free
Continue to improve body strength and flexibility
Bump up the long run distance
Continue to build weekly mileage

I had my first big change to training come up last week. I can’t do Miwok 100K now. Long story short I finally get to join a cabin co-op I’ve wanted to join for 10yrs. The cabin is at Echo Lakes off of Hwy 50. It will be a great base for adventures into the Sierra’s.

I’m looking at Silver State 50mile or Bishop High Sierra as a replacement. I have unfinished business at Bishop 50, and I love the area. Silver State is closer and I’ve never done it, I hear it‘s a killer. I plan to decide soon so I make sure to get my entry.

Photography

2009-03-01T17:49:00.000-08:00

I really enjoy photography as another hobby. I'm still learning, but it's fun. Here are some photos I took at my mother-in-laws recent wedding. More can be seen here, http://flickr.com/photos/35165148@N03/sets/72157614639818026/

Pictures

2009-02-24T20:51:00.000-08:00

Ok I really like these photos from Jed Smith 50 and I wanted to try out post photos so here are a few. Doing taxes can wait.

Bad Week

2009-02-24T20:47:00.000-08:00

So I had my first BAD day of training. I had a HORRIBLE week at work and home, nothing was going right and I felt stiff and my back was jacked up, (You know the type of week I’m talking about).

So I go for a 25miler on Saturday by myself to go my own way. WOW 4 miles in and I turn around. HR was elevated, legs were crap, and my back felt like my shoulders were in my neck.
I went home depressed; I looked into my training binder for help. I did what worked in the off season for my back, Vitamin I, massage, and stretching.

Flash forward to Sunday, I met my Sunday running partner Jim for our normal 12ish mile run at Lake Natomas. Jim’s had Achilles issues so we took it way slow. I felt OK, but things felt off still.
At the end of 13miles easy I was felling froggy and loose. As we got back to the cars I decided to go back out for a few more, even though it was pissing rain. So what happened, I felt great and rain at a great pace to finish the day with 26miles. Mission accomplished, the week was salvaged at 61 miles total.

I don’t know what was up, but I’m glad it went away. Next up, Hazel hill repeats Tuesday after work, my first red-line workout of the year.

Also, I have ton of photos to post, but I shot RAW. Even saving to JPG the files are huge and I’m still learning to compress for web, pictures should be coming soon.

AB

Training thus far

2009-02-19T15:46:00.000-08:00

Training review

So far my training has been going good. Upon review I have changed a few things:

#1 I’ve cut out the races I had planned this month. My first race of the year will be March 7th, a trail 10K. I think racing would have detracted from my fitness building plans.

#2 Quality runs, so far I’ve only done some marathon pace tempo runs, no LT runs or harder running. The results have been good and I’m feeling great. So I’ll start more quality next week, but only one workout a week for now. The workout of course will be hill repeats at Hazel Bluff (ugh).

In training I’ve been good about keeping all my runs where they need to be. I’ve been moving up my mileage which was the goal of this phase of training. I’m happy and healthy at 55-60mpw this early in the year and hope to be able to up it to more later.

I look forward to my next physiological test, (VO2/body fat) at UCD in 2 weeks to see how I’ve progressed since December 22nd when I officially started training for this year.

AB

AB's new shoes

2009-02-19T15:22:00.000-08:00

Nike Air Max Moto 6

I recently changed shoes to the Air Max Moto 6 after Nike did something to the new Pegasus that did not agree with me. I also learned something about myself and running shoes along the way.

I’m what would be considered a large runner, 6’-2’ (closer to 3”). I average 190lbs in the off season with a summer weight of 185, (I’m working on this number for 2009). I’m a neutral runner, efficient runner with an average arch. Before my switch to the Moto I ran in a variety of shoes, but mostly I ran in the Pegasus.

Since my switch to the Moto I have noticed a marked reduction in leg fatigue. I have noticed this with my overall weekly training and especially after pace runs. I have yet to put in any hard runs with the shoes; I’m still base phase running, I’ve only done some limited marathon pace running. I have a appox 200 miles on my first pair.

My opinion is the extra cushioning is better supporting my size, which is enabling me to run more comfortably. This is just my observation based on running in them; I have no science to back it up.

I have run the Moto’s on area trails without issue, (sections of the Western States 100 trail, and the Pioneer Express Trail). They hooked up just fine on dry and wet trail. I did slip a few times in really muddy stuff, dodging deep puddles etc.

So if you’re a taller/heavier runner and looking for a new general training shoe I would highly recommend the Moto.

AB

My Gear

2009-02-01T16:47:00.000-08:00

Here is a list of the gear I use consitantly in training, some are new like the compression socks, but I like them:

#1 Garmin 305, I love this thing more than I thought. It makes logging/analyzing my training so easy.
#2 Sport Tracks, training software, this program is great, check it out, www.zonefivesoftware.com

#3 Nike Air Max Moto’s

#4 Cytomax and Cytomax Recovery, mmmm yummy

#5 2XU Compression socks, something new but I like them after long runs or hard efforts, I use these: http://www.2xu.com/compression/ua1352e.html

#6 Nathan products waist pack, I don’t even know it’s there. It holds a ton and the mesh is nice, there is now a larger version, here is the one I have: http://www.nathansports.com/our_products/paks_music_carriers/75k_elite.html

#7 Smartwool products, socks, beanies, you name it this stuff rocks!

A Shoe Tale

2009-02-01T16:26:00.000-08:00

Running shoes, start talking about shoes in certain groups and it’s like discussing politics or religion at a family dinner, bad news.

I’ve run in a lot of shoes, road, trail, XC, spikes, you name it. Currently I’m a “trail” runner, but here is the rub, I run in road shoes. I have used and like trail shoes, but unless it nasty nasty trail I don’t see the need for another pair.

A little history of my feet, I’m pretty blessed I don’t get blisters and black toenails with any regularity except at the occasional 50-100 mile run. Since returning to running from about 8yrs off I’ve found out I’m a neutral runner, I never knew.

Back in the day I ran in the Asics Tiger Jayhawk, and various Nikes. Later when the first Nike Waffle Racer came out I had multiple day-glow pairs and ran everything in them. Back then we would do 10 milers or more in these shoes without socks, ah the old days.

So when I again took up running I went with Nike and Asics. I was faithfully running in the Asics Nimbus until they changed the midsole to something which felt like a slab of rock, I think they called it Solyte.

Eventually I settled onto the Pegasus. I had a brief affair with the Vomero, but it’s too soft, (I know your thinking too soft, but yeah they are). During this time I also ran in all sorts of “trail” shoes but they were either as heavy as my hiking boots, or didn’t last long.
That aside I recently had another chapter added to my shoe history, I changed shoes again, but only because Nike made me, jut like Asics did.

As usual the new Peg’s came out recently and needing new shoes I bought them without issue to begin rotating them in. I run two sets of shoes at a time so my shoes are always fresh. I first noticed how stiff they were; ok walk around in them for a few days to break them in, not unheard of. After a week wondering why my legs hurt I knew something was up.
I checked the Runnersworld.com forums shoes section. I found others posting similar complaints. Not wanting to risk my training or an injury I went searching for a new shoe.
I went with a shoe I had tried years back without complaint, (why did I ever change?), the Air Max Moto. Right out of the box 7 miles on the road, no issues. I followed it up with a 20miles on trails today, absolutely beautiful.

So for those interested in the shoe here’s my no-tech personal review. The shoe is beefy compared to a Peg, I don’t check weights but it does feel heavier than a Peg. It has the Max Air heel unit, versus the Zoom Air.

The shoe is flexible and hooked up just fine on the mellow single track near my home. If you have run the American River 50 mile, I ran Rattlesnake Bar to Auburn Overlook and back.
So if you’re looking for a great all around training shoe and you’re a neutral runner check them out.

TRAINING HAS BEGUN!!!

2009-01-26T20:36:00.000-08:00

Ok, so I started my 2009 WS100 training on December 22nd. I’ve put together a personal training program based on 1.) What I know works for me and what I can fit into my life, 2.) What will improve my fitness, and 3.) What will hopefully make me a better runner. I also took some outline ideas from: www.trailrunevents.com/ul/schedule-100m.htm
I took a long lay off after my DISASTER at Rio Del Lago 100, (long story, suffice to say I DNF’D). During that time my #1 goal to determine what the cause was of my long time battle with left leg IT band pain, and rest before the coming year to be fresh.
During this off time I did a lot of cross training. I found my back (and body in general) is a lot more tight than I had thought. Since becoming more attentive to strength and stretching I’ve not had issue with my IT band. I have also re-discovered how much more fun it is to run without pain or the fear of something blowing out on me on a run.
So far my training has been pretty straight forward, run consistently, keep it mellow, and move up the mileage a little every week. Also, eat right (I‘m still a little overweight), and do my yoga/stretching/strength work.
So what’s to come in the next training cycle? Hill repeats, SWEET!!, the workout I really love to do. Hill repeats are just PAINFUL; there is no getting around it. I’ve had some great “runner’s highs” in training, but hill repeats let me peal back my soul sometimes and look inside. My favorite places to do hill repeats are: the Hazel Ave Bluff Overlook (multiple hills to choose from), Stagecoach Trail in Auburn, and of course the WS100 Canyons.
I also will be racing the first Total Body Fitness (TBF) six mile trail race of the year at Granite Bay, Folsom Lake. If this race is like the three I did last year, OUCH!, the opening mile is like running a 5K in High School, you always got out too fast.

First Post

2009-01-23T13:40:00.000-08:00

Ok, so I don’t quite know how to start this Blog thing out.
I figure the best way to start would be to state what this Blog is about.. It’s a way for me to share my running exploits with others as I train for Western States 100 Mile Endurance Run, my second running.

I do mostly trail/ultra running, since I started Ultras approximately 5 years ago I have found there is a LOT of different ways to train for what you want to do in Ultra’s. I thought I would add to the mix by posting what I do in training to maybe help others who have questions or who are looking to change something about their running. I also want to share some of my other passions like photography.