Thursday, October 11, 2012

My off season....another 100

The end of summer and fall is my off season.  The past three years in a row I have finished the Badwater Ultramarathon in July and it also has been around my 5th 100miler of the year at that point.  After that ultra I generally decompress and just run for the pure joy of it.  My time is focused on my other joy and that is coaching my children in soccer.  This year I have stepped up and am coaching two teams during the same season.  It does present some scheduling challenges and really challenges me as a person.  Coaching under 11 girls and under 10 boys is not only enjoyable but they are completely different at that age.  These coaching commitments go on through December.  As a result, I choose to not run many of the fall races, especially the ones that fall on Saturdays.  

This year I will be missing one weekend for a relatively local race and a good cause, the 100 Mile Club

About the 100 Mile Club
The 100 Mile Club® is a physical fitness and life skills project for all individuals based on the goal of running (or walking) 100 miles at school or work during a single school year. Our goal is to help our runners experience fitness and TRUE personal success through attainable physical fitness goals. Often the 100 Mile Club will work with schools to get kids to run 100 miles over the course of their school year.  



The route for the 100-Mile Endurance Challenge cuts through the heart and hugs the coast of Southern California. Athletes who participate in this event will run through three counties and 20 cities. This event starts at the 100 Mile Club headquarters in Corona, CA on Oct. 20, 2012 at 8:30am and finishes some time the next day at the Santa Monica Pier. There is a 30-hour time limit for this course. All proceeds go to the 100 Mile Club® charity.


Its a unique event and raises money for a cause I believe in! As a participant you are required to raise money.

Monday, July 23, 2012

Interviewed by Dave Easa after Badwater 2012

My crew member Dave Easa keeps a very well done and active blog.  He asked if he could interview me with a few questions.  Read through the interview here.


Badwater 2012 recap from a crew members perspective

I am not one for writing.  Thankfully Dave Easa on my crew keeps a blog and he wasted no time writing his experience about Badwater.  Give it a read.  I think it is pretty funny.  Dave Easa's posting on Badwater.

I hope to get to writing my race report soon.

Dave at the lowest spot in the western hemisphere 

Monday, June 11, 2012

Weekly Training Summary 6/4-6/10/2012: San Diego 100 mile

Time is flying by.  There are only 34 days until Badwater.  The next 2-3 weeks I plan to continue the higher mileage before I start to taper and rest up for the race.  Now I seem to really be focusing on logistics and getting the crew communicating, mostly on Facebook.

Monday, June 4 2012
Early morning travel to Pensacola, FL for work.  I was unbelievably sore from the marathon yesterday.  I think I might have been more sore after the marathon than in some of my ultra's

Tuesday, June 5, 2012
3miles, 26:20

Wednesday, June 6, 2012 
Rest day, the work schedule was to busy to fit in a run.

Thursday, June 7, 2012
It was an early morning as I was traveling back from Pensacola, FL.
3.1 miles, 44:08min (14:20min pace).  I went out for a short recovery stroll.  This time I had my son Chase (age 8) come with me.  We used this time to talk about what super hero we would want to be and different ones on DC and Marvel.

Friday, June 8, 2012
Rest day, 45min in Sauna at 145 degrees.  I took two conference calls for work while in the sauna.

Saturday, June 9, 2012 - Sunday, June 10, 2012
0700 - 100.2 miles in 27:08:30 - San Diego 100 mile run

The San Diego 100 was a well done event.  Scott Mills and his team did a great job.  The course was well done and it was noticeable that work had been done to clean up the trails.  A course record was set by Jeff Browning in 16:28:59.  (I dream of being that fast sometimes) This year also seemed to have its challenges for the runners.  There were a large amount of drops possibly do to the heat.

My race went well.  My plan was primarily to just run comfortably and not push to much.  I think I might have gone out a little slow but it took me a while to loosen up.  I was hoping for a sub-24 but I knew around 50miles it was going to be a long shot.  I had a great support as my friend Jason Obriek spent the weekend helping out.  He will also be on the Badwater crew this year.  To my surprise, I had the pacing support of Iso Yucra for the last 45+/- miles.  He was a big help in pushing me at times and keeping me moving.  I knew with him there there were no options but to just keep moving.  I know I tortured him by going so slow.

It didn't take long into the race for me to come to the realization that running a 100mile race, a marathon, and another 100mile race in 3 weekends wasn't one of my better ideas.  On the plus side I have a good amount of time on my feet and running with tired legs.  Both of these I will need next month at Badwater.

Fueling - Vespa, Muscle Milk, 2 Kind nut bars, and 5hr energy for a kick.
Socks - DryMaxx
Shoes - Brooks Pure Grit
Blisters - None
Challenges - I need to find a way to prevent what seems like exercised asthma after about 80 miles.


Its Go Time!  Taken just before the start
At the start line with Jason Obriek.  He helped a lot as crew.
One of climbs and the view of the desert floor by Borrego Springs
At mile 80, Resting(or procrastinating) with Iso(pacer) before tackling the final 20miles
Photo by Iso Yucra at mile 99.7
Crossing the finish line in 27:08:30


Tuesday, June 5, 2012

Weekly training summary 5/28-6/3/2012


This week was a the recovery week after Nanny Goat and also a taper week before the San Diego 100.  I was very please how fast I recovered and back running.  I took it slow and didn't force the running.  I just ran the amounts that felt good.  I'm pleased that I was still able to have a 50 mile week in a recovery week.

Monday - Rest Day.  I purposely didn't do any running.  I did try and get out walking a little just doing normal errands and stuff.  I think I was a little more sleepy than anything.

Tuesday - 3miles, 30min in Sauna (150 degrees)

Wednesday - 4miles, 30min in sauna (150 degrees)

Thursday - 3miles in the morning, 3.8 miles in afternoon. 20min in sauna (160 degrees). I found it difficult to stay in the sauna after drinking a few glasses of wine.

Friday - 10miles 1:58:30.  My run on the treadmill was a little slower as I had 3 conference calls that I actively participated in during the run.  I've been known at work to be running while on conference calls.  I confess, its true.

I volunteered to be a chaperon for my daughters 4th grade field trip to spend the night at SeaWorld.  We arrived at 5:30pm.  We had a number of activities through out the park, dinner, and finally setup our sleeping bags around midnight.





Saturday - Not really a rest day.  After spending the night at SeaWorld.  0630 wake up. The field trip was over at 9am.  We met up with my son, Chase, then stayed in the park until 3pm.  I considered this just simply "time on my feet training".  Overall it was enjoyable spending the time with the kids hitting the rides and shows.

It was some where around dinner time on Saturday I started trading text messages with my friend Iso on running in marathon on Sunday.  Eventually I decided sure what the hell, I was going to run a few miles anyway.

Sunday - San Diego Rock-n-Roll Marathon.  26.2 miles 3:52:30.  Iso was the pacer for the 3:40 pace group.  The plan was to stay with him the entire way.  It was a crazy plan that my best time ever in a marathon is around 3:45.  I was able to stick with him for about 15-16 miles until I started fading.  Iso did a great job and brought his group right on the mark at 3:40:30.  I wasn't too far behind.


The start line view of the San Diego Rock-n-Roll Marathon

Iso Yucra and I at the start line in corral #6.  Iso was the pacer for the 3:40 pace group.

Monday, May 28, 2012

Weekly training summary 5/21-5/27/12 and Nanny Goat

Total miles for the week - 116
Total miles for the month - 229


Monday - Another early morning business trip brought me to Monterey, CA.  I was able to get a run on the treadmill after work quickly before dinner.  5.1miles 45:05 (8:51min pace)

Tuesday - 5 miles 54:00 (10:48min pace)

Wednesday - 3 miles 40:39 (13:33min pace) 30min in the sauna at 145 degrees.

Thursday - 2.25 miles 24:20 (10:49min pace) 30min in sauna at 145 degrees.

Friday - rest day

Saturday - Nanny Goat 12hr/24hr/100miler race.  22:52:58 (13:36min pace). This is always a fun race.  It is a big party with no egos and lots of encouragement from everyone. This was my third year here at Nanny Goat.  A big thank you and congratulations  goes out to Steve and Annie Harvey for putting on such a great event. Thank you to Shellie Sexton for allowing the use of her facilities.

This year seemed a little tougher for some reason.  I was just over an hour last year slower.  I seemed to experience a little more discomfort too in the legs and feet than years past.  I contribute this to just being out of shape.  I have been running a little less than last year.  Nonetheless, this race is a good tune up for Badwater.  All though it wasn't hot this year at Nanny Goat I was able to test a lot of things like shoes, shorts, underwear, socks, diet, supplements, etc.  From this perspective it was a success.  I didn't have any stomach issues or get very tired the entire race.  I contribute this to my pre-race and race diet along with the use of Vespa.  The only things I consumed was 4 Muscle Milk shakes, watermelon, nuts, water, and 10 Vespas.  I did have the occasional Coke or Mountain dew at the aid station.

Nanny Goat is one of few ultra events that really allows for a family experience.  Since the race is around a 1mile loop many people bring their families.  Often times kids will run with their parents for a few miles.  I was fortunate for the second year to have my kids run a few miles with me again.  The family experiences of peoples emotions (highs and lows) along with seeing a few people barf makes for interesting conversations later.  Overall the family enjoys spending a few hours getting some exercise and watch their crazy husband/dad.

Its go time!

Around mile 55 changing shoes

Mile 71

At the finish with the 2nd year buckle.

Taking a quick nap before driving home.  I didn't even notice the buckle in my eye.

Maya was my pacer for 7 miles from around miles 60-67. She was running much fast than I was! 


Sunday - Finished this morning, after cleaning myself up it was challenging to keep myself awake.  I think I took about a 2 hour nap.  It hurt to walk as my feet were pretty beat up.

Sunday, May 20, 2012

Weekly training summary 5/14-5/20/2012

This was a tough week for training. I was gone Monday-Thursday in Virginia Beach for work and stayed up late entertaining. It also was a semi taper week as I'm running nanny goat 100/24hr on may 26th.

Monday - rest day. Had to catch an early flight to Virginia Beach for work

Tuesday - 0600 5 mile run on the Virginia beach boardwalk and 5min swim in the cold Atlantic ocean.
The Neptune statue on Virginia Beach

Wednesday - 0615 5mile run on the Virginia beach boardwalk and 10min swim

Thursday - 0600 5 mile run on the Virginia beach boardwalk and 10min swim.
A great morning for a run and swim in Virginia Beach
Friday - back home from work trip and tired from jetlag, staying up late (about 2am) all week, and getting up early. 0730 10mile run on treadmill.
9pm - I went out for the adult soccer game this evening as the hamstring was feeling better. It went well even though we were crushed. I was able to score one of our 3 goals.

Saturday - I woke up feeling sick. I had both a headache and nausea. I did a afternoon walk to try and shake it off. 5pm 3 miles 49:23 followed by 40min in the sauna at 140 degrees.

Sunday - morning run with the dog 2.25miles 26:20. Afternoon run 5 miles 47:13 and sauna for 40min at 150 degrees.

I'm also posting this from the sauna right now from the blogger app on the iPhone!!

Sunday, May 13, 2012

Weekly training summary week 5/7/12-5/13/12 - Bounced Back

Total for the week - 67.4


This was a good week in terms of running goes.  I was able to bounce back from last weeks injury and with what seemed like little effort put up one of my highest mileage weeks.  I don't think I am at 100% just yet as I still have trouble sprinting. This week I decided I wasn't going to force anything.  If I only felt like running a little I would and if I went longer so be it.  


The Tuesday and Thursday afternoon runs are a nice change.  I was fortunate to be in town to take my daughter (9yrs old) to her  "Girls Running Strong" practice.  (They run about 2-3 miles in preparation for a 5k next month).  While she is at practice I can run through Kit Carson park.


Monday - 6:30am 10miles 1:21:11 (8:08min pace) felt pretty good for not running most of last week.  Hamstring let me know it was there every so slightly

9pm - 20min in Sauna at 145degrees.

Tonight I skipped to adult soccer game.  I did participate in the GU11 practice a little in some of the drills and running.  
Tuesday - 4:30pm 5miles (11:26min pace), 9:30pm 30min Sauna

Wednesday - 7am 5.3miles 51:05 (9:44min pace)

Thursday -  Two runs today.  7am 5miles 43:11 (8:15min pace) followed by 15min in the sauna, 4:30pm 5miles 52:30 (10:18min pace) with Kutting Weight Suite on. Second sauna session at 9:30pm for 30min at 150degrees.
iPhone seems to have a max temp around 145-150 degrees


Friday - Rest Day

Saturday - 27 miles , 5:41:40 (12:47min pace), Sauna - 15min 150degrees.  Ran to meet one of my Badwater Crew members, Jason Obriek, at Double Peek park.  We did a nice 7 mile loop with about 1000 feet of accent and decent before I ran back home.
The top of double peak park

There is the top of the double peak park in the background.


Sunday - 2:30pm 10.1 miles 1:42:41 (10:10min pace), Sauna 30min at 150 degrees.  Today was a nice recovery run after the mothers day morning.  

Today I also decided I was really going to focus on a new low-carb diet.  I began reading the book I received; "The Art and Science of Low Carbohydrate Performance," when I restocked my supply of Vespa.  I should get though it pretty quick.  I hope to 


Sunday, May 6, 2012

Weekly training summary week 4/30/12-5/6/12


Monday
Still recovering from my strained/pulled hamstring. I skipped any long runs over the weekend. I took Saturday off completely and only ran 3 miles on Sunday. Over the weekend I did mostly sauna time and stretching. 

0600  - easy 3 mile run in 32:17 (10:44 pace). I know I should be resting the hamstring but I just feel I should be moving.  Followed by 20min in the sauna at 145 degrees (infrared) and 100 squats. 

1430 - easy 3 mile run on the treadmill in 28:41.  Felt good about my leg.  Followed by 30min in sauna at 150 degrees.

2100 - went to the adult arena soccer game.  I only lasted about 5min before I had to pull myself out of the game because my hamstring hurt so bad.

Tuesday - Had to fly to Monterey, CA for work.  Rest day. PAIN!!! My hamstring was killing me and I found myself limping around.  I iced for about 40min in the evening.

Wednesday - 0600 Circuit training with weight in the hotel (I was traveling for work) and 20min of stationary bike.  My hamstring is still sore and I can't run at this point. I iced for 10min in the morning. Arrived home late from Monterey trip.

Thursday - 7am 20min in 30min in sauna at 145 degrees.  massage to help treat the hamstring.  

9:30pm more sauna time, 30min at 150 degrees.

Friday - 9:30pm 30min in sauna, 145 degrees.

Saturday - 3.2 miles around the house, 44:34.  This was the first run in 5 days.  It actually is the first day I felt good enough and safe enough to run.  My hamstring was tight and sore.  There wasn't any pain so I just took it slow.

9:30pm - 30min in Sauna at 155 degrees, tested out the iceskullz cap and ice mold.

Sunday - 10:30am. I decided to continue my luck and run for 5 miles.  48:26 (9:42min pace). 6pm, 2.25 miles with the dog, 23:09 (10:17min pace)

9:30pm - 30min sauna at 155 degrees.

Total miles 16.4

This was a rough week.  I went from feeling like was recovering to barely being able to walk.  I actually was using crutches for a day.  I've wisely decided to skip the next adult soccer game.  I have been given a lot of strong advice from others on doing so as well.  They are right as I need to focus more on the big event.  The week was not all bad, I could think of it as an sudden taper week.  There is a 100mile race I'm considering in two weeks and one I am signed up for already in 3 weeks.

Weekly training summary for 4/23/12-4/29/12



Monday 
 - 3 miles, 24:50 (8:17min pace).  Feeling good today and excited about the second soccer game.  They are fun and have a lot of intensity.

Tuesday - 4.6 miles, 56:31 (12:17 pace).  Running around the neighborhood I had a hard time running uphill.  My hamstrings were incredibly sore and tight from last nights game.  They even hurt to the point of walking a bit. 

Evening Sauna 20min at 145 degrees

Wednesday - Rest day, my hamstrings were to sore still so I thought I would give it a rest. Sauna 30min 150 degrees.

Thursday - Morning 5 miles, 41:02 (8:13min pace), Evening 5 miles, 49:01 (9:49min pace).  Felt alright and decided to get some extra miles.  I chose to get another run in the evening instead of hitting the sauna.

Friday - 5.3 miles, 50:40 (9:40min pace) in the morning, At tonights soccer practice I ran for the kids I decided to participate in some of the drills.  In some active keep away drills I noticeably hurt myself and had to stop since the burning sensation in my hamstrings was speaking to me.  My leg hurt enough to make me consider forgetting about any long runs this weekend.
This is what I felt like.  I was still able to walk though.
Saturday - Rest Day, recovering from my hamstring.  A lot of stretching and sauna time.

Sunday - 3miles, 31:00 (10:20min pace)

Total for the week 30miles. 

Weekly training summary week 4/16/12-4/22/12

I'm going to start keeping track of my training on here.  I already track my workouts but not with much detail.  I'm looking back a few weeks before injured myself.  Up to this point I have been consistently running 50-50miles a week.  I also have run two hundreds this year on top of this.  There was some sauna time but I wasn't tracking it yet.  


Monday - 0700 - 4.1 miles, an easy run with my dog around the trails by my house in 55:40.  Average pace 13:35.

Today was the first day for the Over 30 arena soccer league I am participating in.  Our team name is the "Old Geezers".  It was a lot of fun and I scored one goal in the 5-5 tie.  Hamstrings are tight and sore.  This kind of running is totally different

Tuesday - 3 miles on treadmill, 27:00 (9:00min pace).  Today I was surprisingly sore from the first soccer game.  My hip flexors and hamstrings all let me know they were there.

Wednesday - 3.3 miles around the house, 44:08 (13:35min pace)

Thursday - 10.25 miles on treadmill, 1:39:13 (9:41min pace)

Friday - 6am 12.3 miles on treadmill, 2:12:55 (10:49min pace), 
            Evening 1.1 miles around the block with the dog. 12:48 (11:49min pace)

Saturday - 12.75 miles, 3:28:34 (16:22min pace)  I went out running with Iso and Jason exploring Old Gueito road in the hills by my house.  It was interesting as we passed several no trespassing signs, we realized we were running through a firing range, and we also had to do some Barkley style trail running as the trail ended at one point.
Of course we kept running after seeing these signs

Iso taking a closer look at one of the targets in the firing range we found ourselves in.

Nice little climb


Sunday - 5miles on the treadmill, 47:35 (9:31min pace)

Total miles 51.7

Thursday, April 26, 2012

Lets get serious, Badwater training and fundraising


There is just 80 days left until the 2012 Badwater Ultramarathon.  I will be running Nanny Goat 100/24hr and San Diego 100 before hand as I narrow the training focus Badwater.  I will start extending the runs, starting twice a day training sessions, and sauna training.  I have been consistently been getting 50 miles a week in running with the plan to up that to 70miles.  I also purchased a sauna for the house and have already been spending 15-30min every night for the past two weeks.



Its not just about training though.  The fundraising will also be getting some extra focus as I push towards the $6,000 goal.  As of today I am just $5,000 away. The fundraising efforts will be for The Challenged Athlete's Foundation ("CAF").  CAF grew out of a desire to assist one athlete - trailblazing below the knee amputee endurance racer Jim MacLaren - who suffered a devastating second accident while competing in a triathlon.  Hit by a car during the bike leg, MacLaren was paralyzed from the neck down.  The first San Diego Triathlon Challenge, an annual fundraising triathlon event at La Jolla Cove, was quickly organized by many of Maclaren's friends to raise funds for his recovery, and from that modest beginning arose a more important mission - to make sure that people with physical challenges have the same freedom to enjoy sports that the rest of us take for granted.  More than eighty cents of every dollar raised by CAF provides funding for adaptive sports equipment, training and competition expenses, programs and events that help challenged athletes get off the sidelines and into the game.  It is estimated that there are more than 35 million Americans living with a physical disability, and, according to the United States Paralympics, only one in 10 takes part in fitness activities on a daily basis.  A major impediment is cost - equipment and specialized training necessary for challenged athletes to engage in active lifestyles is, for many, cost-prohibitive and not covered by insurance.  A single handcycle runs upwards of $2,000 and training and competition expenses can make moving to the "next level" of athletic performance an insurmountable barrier for many challenged athletes.  Funding provided by CAF helps make it possible for more disabled people to gain access to this equipment and to the self-esteem that comes from participation in sports.  By making a donation towards my fundraising goal you will directly help a challenged athlete in need.  You can visit my personal fundraising site by clicking on any of the CAF links in this post, or by clikcing on the CAF logo on the top right column of this page.



Badwater-focused training and fundraising has begun.  Let's get this party started!
The plan is to get back in the habit of blogging.  I will be updating the blog and post some updates from some of my latest races.  I am currently training up for my third Badwater ultramrathon in three years. More to follow ...