Another Year Older

Another turn of the page, another year's worth of experiences to learn from...another year older.

There will be no crazy birthday stunt today - that was this weekend. Instead, I will be ringing it in fairly quietly with the help of a few of my friends tonight. No bells and whistles...just some beer, some grub and some good company.

Speaking of whom, I am ever so grateful to them, my family and my supportive girlfriend for putting up with me and my antics. I am also very grateful for discovering this awesome sport of ours as it has not only improved my quality of life, but also opened new doors and new opportunities for me.

I'm also grateful for having you, my like-minded friends in this running community of ours for your continued support, friendship and advice - without any of which, I would not be where I am at today. Maybe getting lost was what I needed to "find" myself and appreciate what I already have.

Sorry if I'm coming across overly sentimental; that's just what I'm feeling this morning as I ring in another year. Caustic sarcasm will commence approximately 24 hours from now.

Have a great day everyone!

Race Report: Skyline to the Sea 50K

My girl Sara joked about how bad things usually happen in 3’s. So far this weekend, I suffered from a stroke on the flight into SF (not really, but don’t ask) and I got my first speeding ticket in over 15 years. What else could possibly go wrong? What me worry?

Boy, would I be in for a treat! (*warning: a ridiculously long race report follows)

After carbo-loading on some delicious deep dish pizza from Little Star and a couple of bottles of Hoegaarden with my cousin, I eventually went to bed around midnight but not without tossing and turning for awhile. Woke up at the 4:15am (!) to the sound of my alarm – and not a minute sooner, because I had one of the most macabre and perverse dreams I’ve had in ages. A sign of things to come?

Anyway, I had already laid everything out the previous night so it was just a matter of putting it on and doing my bathroom business. Thinking it was done, I headed out to the chilly San Francisco morning to make the approximately 1 ½ hour drive to the start. Before I knew it, I was flying down the 1 Highway which runs along the majestic Pacific Coast and even at just before dawn, the coastline was truly a sight to behold. But while my eyes were busy appreciating the scenery, my stomach was telling me that it wasn’t quite done yet. Luckily, I found an open bathroom at a state beach and took care of business a 2nd time.

Saw Wendell and other people on the 1 Highway shortly thereafter and we all huddled around exchanging small talk When the buses arrived a little after 7am, we boarded and took the hour+ ride to the starting point. I sat across from Rick (who I knew from previous PCTR events and who just ran Boston last Monday – his 15th) and we chatted for awhile and then I tried to sneak in a brief nap. We finally arrived to a throng of runners already there and I was the first one off the bus to go pee in a remote area. Apparently about 25+ men had the same idea. Poor gals though...the porta-pottie line was about 20-30 deep.

After a quick check-in for bibs and a meet and greet with Sarah and her son, we were quickly ushered to the start and promptly at 9am, off we went:



The faster guys went out first (since it’s mostly a single track) and us mere mortals followed suit. A mile in, I was passed by Rick and decided to have him serve as my pacer for awhile. We ended up behind a line of about 8 men and a couple of women and this train stuck together for a few miles, with me as the caboose. One big downfall to this position is that you get the brunt of any “crop dusting” and without grossing you guys out too much, let me just say that someone wasn’t digesting his/her breakfast too well.

The road, while a net downhill, rolled a plenty. Up and down, left and right…onward we went. I had a hard time putting my camera away, taking plenty of blurred pics and shaky video for the first hour or so. We ran under a beautiful canopy of gigantic trees and lush leaves for many miles and from an aesthetic standpoint, the course did not disappoint.





I hit the first aid station (around the 10K point), saw Sarah again, who told me I was looking good and continued marching on after a quick bite of some boiled potatoes – my favorite aid station treat. The downhills would come fast and furious and as the miles wore on, my left hip, quads and two big toes began screaming. Still, I managed to run at decent paces, picking off a couple of guys who charged a little too hard early.

I topped off my hydration pack at the 2nd aid station (roughly at the 20K mark), ate a couple more potatoes dipped in salt, and continued on. Yes Lori – you were in my head telling me to “hurry, get in, get out and leave within 30 seconds” - as much as I would've liked to hang out and eat pop tarts and M&M's.

We continued on down and came across some nice streams and still magnificent scenery. I also continued to Gu diligently at around every 10K (~6 miles) and popped in a Salt Stick every other time. A couple of the male elites ran by me and offered up encouragement like “looking good” and “keep it going” to which I returned the favor. The lead guy in particular was blazing. They were coming around a loop before continuing down to the finish.

Legs were definitely sore by the time the 3rd – and what would be my last – aid station came around. I opted not to refill my pack since I figured I would see them again on my 2nd go round (I was wrong) and marched up the fire trail behind a guy who I would pass shortly, and ended up running behind a pair of girls running together.

This is when I missed the road back.

I continued on up the fire road and down and this repeated a couple of times. I went on for awhile and it became eerily quiet. After the guy I passed and the 2 girls who passed me, I would not see another runner out there. I passed the 30K mark and started to feel really alone. I kept my mind occupied by running the tangents on the road the best I could and whenever I doubted that I took a wrong turn somewhere, I would see the pink/orange ribbons lining the brush or trees. So onward I went.

This section became taxing on the mind and I found my pace and mind wandering. I figured I would just pick it up on the final stretch. Another reason for concern came when I passed a mountain biker climbing the hill I was descending and asked him how far up the girls were. He told me he hadn’t seen any runners coming down. Uh oh.

When I FINALLY reached the base of the hill after climbing and descending the isolated fire road, it was a good 6+ miles since the last aid station. I was so glad that stretch was over with and continued down the road, running along some more gorgeous streams. This is when I wouldn’t see another ribbon period. Funny, I thought, I definitely didn’t see one indicated that there was a turn at the base of the road. Stupidly, I kept descending thinking/hoping I would see another ribbon. Nada. Zilch.

So after 2+ miles of steep descending, I finally decided to turn around and march back up the hill. This was around mile 22+. Turning around also meant that the slow hard truth was settling in: I was lost.

Going back up was a bitch and I hiked the entire way. A few minutes later, I spot a couple in an old SUV rolling down the hill. After waving them to stop, I tell them that I am lost and if they know of a road back. They tell me that the road that they’re going down eventually leads back to the 1 Highway (by eventually, we’re talking a good 8-9 miles). They also tell me they haven’t seen anyone on the road they’ve been going down. Great. I let them go, but immediately kick myself for not asking to hitch a ride. I just told them I’d try to hike back up to find a road back to the race.

When I walked back to the split in the road that I continued down, I just became more flummoxed. The ribbons were definitely there but no turn was indicated. There were about 3 or 4 road options and I must have tried each one. Hiked up one, came down after a few miles. Hiked up another, came down frustrated again. When I finally found a hill that had ribbons on it, I became overjoyed that I found the road back. I had also run out of liquids and was getting increasingly parched with each step.

With makeshift trekking poles (basically, a couple of long sticks), I climbed and climbed and followed the ribbons. It didn’t make sense though. The elites passed me awhile back and there was no way they passed me that fast with as far as I’ve been going and with hills this steep. I was growing increasing frustrated, thirsty and angry with myself. I yelled out occasionally and only heard the sounds of my echo reverberating back to me. The tall trees made it even more disorientating and I suddenly felt very, very alone.

The breaking point came when the ribbons led me to a thick brush with absolutely no passable and distinguishable trail. They were just hung up on random branches but in my desperation, I still dove in. Frustrated and trying not to panic, I started muttering to myself...what the hell is going on?? (the following video might capture the moment better)



It was becoming a nightmare – not unlike the one I had the night before, but with a touch of The Blair Witch Project added. At least they had company. I decided then and there to just go down the original road I was on in an attempt to find the main highway. Trying to find the right path to the race served to be futile and retracing my steps back up the bleak fire trail was very undesirable, to say the least. Especially in my current condition of dry mouth, lead legs and hamburger for feet.

I decided to harden the fuck up, and go down the 9 miles of descent in spite of being without a drop of water (with an already heavy thirst for ANYthing). I ran, I walked, and I ran some more. The nearby streams teased and taunted me, but not sure my thirst was worth sacrificing for hours of potential diarrhea and vomiting. Onward I went. The dirt path gave way to asphalt, causing my joints to ache that much more. Miles went by slowly...29...30...31...

Just when I was ready to compromise my health to have a drink from the cool stream below, I spot a pickup truck on a dirt road parked next to the water's edge. I scramble down but do not see the driver. Instead, I spot an open cab with a mini-cooler resting by the opening. I offered up a meek “hello?” before opening it up to find bottles of water and a couple of cans of Pepsi. Hallelujah!

Realizing I had nothing to leave in its place, I convince myself that he’d rather save a life than have that extra bottle of Kirkland’s water and can of Pepsi. I grab the two beverages and hurry back up the embankment. I opened the can of Pepsi first while continuing down the road to the main highway. I swear to god, that initial draw from the ice cold Pepsi was the best fucking drink I’ve ever had (and I’m a Coke guy). I down the can in seconds, relishing every drop and finally start to feel human again. If only the same can be said of my legs.

I urge myself on and continue down the desolate, seemingly endless road - especially since I had a flight to catch at 6:30pm. And after seemingly going forever, I finally reach my destination. The beach is once again in full view and I am so happy to be off that road. My happiness is short-lived however when I start to wonder which way do I go? I use some quick deductive reasoning and head south down the highway. With cars zooming down at 60-70 mph, there I was walking right next to it, doing something I never thought I’d have to resort to: I stick my thumb out and start hitching.

Now, here I am, hydration pack, visor, shorts with a bib pinned and arm-warmers. Nothing screams evil, creepy or perverted (well...maybe my little split shorts). But as I walked/waddled with my thumb out, not a nibble, no brake lights to indicate consideration...nothing. Dammit. To add insult to injury, a voice comes in my head asking me if I’m even going in the right direction to where we originally parked. I could have sworn I passed by the gas station off on the left on my drive this morning...but did I really?

Against better judgment, I crossed the road and start walking up north and try my luck there. Walking with my thumb out, I yielded the same results as the other side. Running out of options, I began searching my frazzled mental roladex to see if there was a number I could remember that would ultimately link me back to Sarah and Wendell.

It was then that a gold-colored compact pulled over on the road ahead of me about 50 yards ahead. I blink and wonder if that's actually for me. Sure enough, I see the reverse lights go on and I excitedly start running towards them. It was a couple around my age and they ask me what had happened. Where do I start? I then rattle off a list of events that preceded me ending up hitchhiking on the highway. Very sympathetic, they agree to give me a lift back to my car and offer me whatever they could, water, fruit, etc. I am so, so grateful for them - they were seriously a godsend. So after nearly 38 miles under me at almost exactly 8 hours of being on feet, I was finally able to take a load off.

While driving, we get to talking and they ask me about the race and trail running in general. It turns out they are here are vacation from Toronto, but actually plan on moving to LA in the summer. I tell them about the various running clubs in LA and since they would not take money from me for their troubles, I tell them that dinner's on me once they get to LA.

Finding the parking spot turns out to be no easy task either as we were initially heading down the wrong way (d'oh!). We figure it out, turn around and on the way back, spot a runner off on the left. We pulled in and asked him where the finish was and it turned out to be that dirt road he was standing on. So we pulled in, I see Sarah and Wendell and hurriedly tell them what happened. They are relieved to see me ok, I swipe a couple of cokes and jumped back into Robbie and Olivier's car (my hero couple) to make our way back to my car. I did the math in my head and realized that there was no way in hell I was going to make my flight, or be able to return my rental in time.

After exchanging contact info and bidding them adieu, I hop into my car expecting to see a flood of messages. Instead, I saw a 'no service' bar for several miles on my way back. Couldn't call to change my flight, couldn't call the rental car company. Finally, after several minutes of driving up north on the coast, I was able to get reception. Responded to everyone briefly via text what had happened, called to change my reservations (had to pay that much more...ugh) and decided to pull in to a McDonald's to have my first real meal of the day after 7pm.

So let's see...in closing, my first DNF, got lost on a trail, hitchhiked for the first time in my life, owe someone a water bottle and pepsi, missed my flight...definitely an epic day - nay, an epic weekend! I can totally laugh about it now but trust me ladies and gents when I say that it was a harrowing experience and that I would not wish it upon anyone. But I do think it was character building and despite the DNF, at least I got a PR in mileage!

Thanks for reading folks.

Race Report: 4th Annual Pat's Run

This morning, race number 1 of 2 took place down in San Jose. After a late night with my cousin Frank out on the town (I love San Francisco), we finally got to bed after midnight with a 5am wake-up call for the morning.

It was tough going but after sleepily getting our things together to get ready, my cousin and I were on the road by 5:45am to make the hour or so commute to San Jose. Unfortunately, a combination of lead foot, conversation and concern about time led us to an undesirable encounter with the CHP (California Highway Patrol) on the 101 South. I knew it immediately when I saw the officer jump into his squad car after hitting me with the radar gun that I was fucked. I half thought about flooring it and jumping off the next exit, but that probably would have spelled more bad news. Instead, I waited for the lights and siren to blare, accepted my fate and continued on.

Definitely a bit of a buzzkill. Would I let it linger and ruin my morning/weekend? Nah, eff that. Life's too short.

The morning was chilly. High 40's. But the day warmed up fairly quick to very comfortable temps. Frank and I picked up our bibs, lingered around my rental, then finally walked over to the starting area. After some jibber jabber by a pair of radio hosts on the mic, the national anthem was finally sung and shortly, we were off!

The run mostly went through some small streets and residential roads. There were a couple of small hills here and there but nothing too bad. I ran at a very easy pace next to my cousin and we just chatted, exchanged some jokes and basically had a good time. Didn't strain myself at all.

Families were out in full force today with many kids out with their parents to run the event as well. The patriotism was certainly evident by some folks living in the nice area coming out to support the runners with flags and cheers. Not many but to the few that did, it definitely warmed the heart.







After mile 4, it was back to the high school we started at (and it was a really nice high school, lemme tell ya) and the final .2 took us into the track for about 200m, then it cut into the field for the finish chute. I crossed the line with my cousin and registered a finish time of 38:XX for the 4.2 mile race (#42 was his Arizona State number).



Afterward, we grabbed some snacks, drinks and drove back home. All at the speed limit. ;)

Rest of the day will be spent relaxing, eating, hydrating for tomorrow's big 50K!

I'm Off!

Heading off to the Bay Area shortly..

See you kids in a couple of days!

Mixed Bag: HMP + Tempo

Back from a tempo type workout tonight.

It's been scorching here in sunny So Cal for the past couple of days and today was no exception. As such, I set out just as the sun was setting in very mild temperatures. The plan wasn't clear when I started running, just that I needed to get some type of lactate threshold/interval work in. I had 3 warm-up miles to mull it over.

I know it hasn't been that long since my last run, but it felt like it had been ages. I felt a tad heavy and out of shape but that's to be expected - I've only been following about 60-70% of the plan that I set out to follow for the Santa Barbara Wine Country 1/2 coming up, but eating like I'm running 70-80 miles a week.

Anyway, what I decided to run was 2 miles @ half marathon effort, followed by another 2 miles @ tempo pace.

Goal? ~7:30-7:35 for the first set, ~7:10-7:15 for the last. Actual:

Mile 4 - 7:48 (HMP)
Mile 5 - 7:44 (HMP)
Mile 6 - 7:27 (LT)
Mile 7 - 7:08 (LT)

Yikes. Talk about being off. Oh well. I'll cop to not being where I want to be, but I suppose that's probably around where I should be. I gauged it entirely on effort and only glanced down a couple of times at my pace. The streets I ran it on weren't exactly flat, but neither will the 1/2 that I'm running. I'm still going to shoot for a PR but it probably won't be by much (PR of 1:40:44 was run at 7:42 pace).

Regardless of all this pacing bullshit, I thoroughly enjoyed tonight's run. I feel like I got a lot out of my system - especially after watching the Boston Marathon yesterday. After a cool down period, I finished tonight's run at = 8.4 miles total.

First thing's first though - I have the big ultra up north this Sunday that I have to prep for, so I suppose a mini-taper of some sort is in order.

*still digging my Newtons btw!

2009 Boston Marathon Diary

Ok, so I’m set up in front of my television, got my cup of coffee and ready to watch the Boston Marathon live! Here we go in real time…



The elite women have already started and are running conservatively. Kara Goucher’s right there in the lead pack of about 20 or so women. 27+ minutes in right now.

The men are toeing the line now and the favorites are 3-time winner Robert Cheruiyot, Evans Cheruiyot, Deriba Merga, and of course – our boy Ryan Hall.

And they’re off!

Men 00:58 – Ryan immediately pulls out to the front and sets the pace.

M 01:45 – Hall looks behind him as if to say “who’s coming with me?” I’m slightly concerned about his fast start on the downhill.

M 06:30 – Ryan’s still in the lead, followed by another runner, Robert Cheruiyot and the rest of the field. Ryan’s got home field advantage as many cries of “Go Ryan!” are heard. About 13 or so in the lead pack.

Women 41:32 – the 20 or so women in the lead pack are running fairly conservatively. Favorites Dire Tune and our own Kara Goucher are right there.

W 42:39 – Kara anticipates Tune about to pull away and moves right to the front of the pack. She does not.

M 16:00 – Ryan’s no longer in the front of the pack.

M 16:35 – The guys go for their first bottles.

M 19:00 – back from commercials and Ryan’s back in the lead. It’s showing that his 5K split was 14:33…holy crap! It’s now Hall, R. Cheruiyot, followed by E. Cheruiyot and Merga neck and neck, then the rest of the lead pack (I'm already tired of typing "Cheruiyot" at this point).

M 20:40 – the announcer states that the men are currently on 2:03 pace. Course record was set on 2006 by Robert Cheruiyot at 2:07:14. Something tells me whoever wins will likely break that today. Fast, fast start.

W 53:53 – Kara’s tucked in the middle of the lead pack. Looks like she’s holding back a lot. High hopes for her.

M 29:00 – announcer states that current temps are about 44-45 degrees. Very ideal temps.

M 29:28 – they pass the 10K mark. Wow. How long can they keep this pace up? Ryan’s still leading.

M 31:20 – Ryan ditches his arm warmers. The gloves come off next. Still in the lead, followed by Robert Cheruiyot, Merga and the rest.

W 1:03:43 – another American, Colleen De Reuck is currently running 2nd with Goucher right next to her. She’s the 2004 Trials Champ and get this – 45 years old!

M 39:00 – awesome shot of Hall passing Rick and Dick Hoyt. It appears he passes on a word of encouragement to them. It’s their 26th Boston Marathon. Great story. Hall’s still in the lead.

M 44:30 – no longer leading the pack, Ryan’s tucked in the middle with another runner and R. Cheruiyot leading the way.

W 1:14:20 – the women are now passing through Wellesley College to a host of screaming girls. It’s currently Bekele, Tune, and Goucher, respectively leading the lead pack.

(slight technical difficulties on my tivo for a few minutes..)

M 1:18:18 – E. Cheruiyot and another Kenyan tries to pull away. Robert Cheruiyot catches up as does Merga and a few others. Now Merga’s pushing the pace leading the way. Things are getting exciting. 11 men now remain in this lead pack. Ryan’s now in the back of the pack.

M 1:22:25 – Wow. It’s Merga, Molla and Rono now. The pack has broken up. Ryan Hall’s struggling and cannot keep up with the leaders. Darn it.

W 1:52:40 – Kara’s now leading the lead pack of the women.

M 1:27:00 – It’s still Merga, Molla and Rono. Still early, but looking like Robert Cheruyiot will not repeat and Hall will not be in contention for a spot on the podium. Not sure where he is right now.

M 1:29:00 – I was wrong, Hall’s now within sight again (albeit briefly), about 7 seconds behind the top two leaders now who are Merga and Rono. Merga’s still looking very strong in the lead.

M 1:31:00 – Things are getting really exciting now. Merga’s really pulling away from Rono and it is announced that Hall’s currently about 17 seconds behind and in 5th place.

W 2:00:00 – 10 women in the lead pack now with De Reuck leading, followed by Goucher and others. Coming up on Heartbreak Hill in Newton.

M 1:33:45 – It’s now Merga, Rono, Molla, Hall and Robert K. Cheruiyot (not to be confused with repeat winner, Robert Cheruiyot).

W 2:02:10 – Goucher tries to make a move and Tune responds immediately.

M 1:35:35 – Hall’s now in 3rd place now! Robert K. Cheruiyot is right behind with Molla losing steam. Can Hall catch Rono for 2nd??

W 2:05:22 – It’s still Goucher, Berkele and Tune in the lead pack of just 7 now. Goucher looks like she’s pushing right now. Face looks tight. Hope she can hold on! This is only her 2nd marathon. Incredible.

M 1:40:30 – Merga’s in Newton now (51 degrees) and still charging and maintaining his big lead. He won in Houston in January but this win would be so much bigger given the level of competition and size.

W 2:14:00 – Kara’s still in the lead with Berkele and Tune right on her heels. C’mon Kara – you can do it!

M 1:49:00 – Merga turns a corner and looks back. No one in sight yet. Barring a major blow up, this win is as good as his.

M 1:50:00 – Ryan’s still in a position to place, running side by side with Robert K. Cheruiyot.

W 2:18:30 – Women’s race has turned from a yawner for the first few miles, to the more exciting race of the day. The lead pack is now 5 with each woman in step with one another. 2 Kenyans, 2 Ethiopians…1 American.

W 2:20:58 – 2.2 miles to go. Tune and Goucher are neck and neck in the lead pack. Kara needs to rely on her track speed for the final kick. C’moooon Kara!

W 2:23:30 – Berkele’s been dropped and now it’s just Goucher, Tune and another in the lead pack of 3. Everyone’s cheering on Kara. I can hardly stand the excitement. Kara passes on the last bottle. Tune takes a quick sip.

W 2:25:55 – 25 mile mark hit! Still Goucher, Tune and Kosgei, respectively. Go Kara!

W 2:28:11 – Ooooh no. Kara’s fading a bit. She’s now running 3rd. Tune, Kosgei, Goucher.

W 2:29:29 – Kara’s gloves come off!

W 2:30:26 – Kara’s going to place 3rd. It’s between Tune and Kosgei. Tune’s pulling away now – now Kosgei!

W 2:32:15 – Kosgei wins by a hair! Oh no – Tune collapses at the finish. WOW. Incredible finish! Kara’s 3rd and looks disappointed. She’s now in tears with her husband Adam consoling her.

M 2:07::33 – Ryan’s in 3rd! Merga has the lead, Rono is #2. Go Ryan!

M 2:08:28 – Ryan’s making move for 2nd on Rono!

M 2:08:41 – Merga’s the winner! No record today as I'd thought, but great race nonetheless.

M 2:09:05 – Ryan’s trying so hard to catch Rono but he’s well behind. He will have to settle for 3rd.

M 2:09:40 – Ryan finishes and looks pretty winded. But he podiumed and is now embracing his wife Sara. Wow – 3rd place finishes for both Goucher and Hall. Amazing. So proud of both of them.

Incredible...what a race. Still catching my breath. Congrats to Merga and Ethiopia – couldn’t happen to a nicer guy.

Both Ryan Hall and Kara Goucher gave their all and I am so proud of them. While neither got the win, it is still a great day for American distance running. We are on our way!

Trail Run: Westridge/Sullivan Canyon - pt. II

Another Sunday, another trail run with the Trail Runners Club. With expected temps rising into the high 80's, I made sure I dressed the part (visor, sunglasses, sleeveless shirt) and also slathered on a healthy amount of SPF 45. It was also the opportune time to test out the new Ultimate Direction Wasp pack that I received courtesy of Sarah from PCTR (thanks again - I'm going to take it). I switched out the bladder to the one from my old hydration pack and it was good to go; I could store my gu's, camera, sunscreen, salt tablets, etc. in the handy dandy vest part.

After hitching a ride with Cody, we started off at Westridge Canyon and made the all too familiar 3.5 mile ascent up (I ran here on Friday too). The club would be doing approximately 10.5 miles today but I wanted to add a little more, so when the crew veered left down to Sullivan Canyon, I continued on dirt Mulholland which is a fire road that runs west with a panoramic view of the valley off to the right.

Things started to heat up the higher the big fire ball rose in the sky. At the 7 mile mark, I took in a Gu and did an about face to head back towards the turn that the rest of the club took. This rocky trail would head down into the much cooler and somewhat shaded Sullivan Canyon. And mercifully, it was mostly downhill from here on out so I started to pick up the pace a bit.



Finally, after about 2 1/2 hours and 15.82 miles later, I rejoined the group to take in some gatorade and food before bidding adieu. Cody and I then headed down to the beach to 'ice' our legs (the water was cold) and relax for a few before heading back to civilization.

T-minus 7 days before my next 50K.

Big Weekend

#1 - I'd like to wish my friends Lori and Stuart well as they're probably somewhere between 10-18 miles right now running the Leona Divide 50-mile race. Hope both of you finish strong and post PRs to boot - godspeed my friends.

#2 - the NBA Playoffs start today...go LAKERS!



#3 - this Monday is THE mother of all road marathons - the running of the 113th Boston Marathon. To all of my friends racing that weekend, have a great time and enjoy the experience. A special shout-out to the 2 U.S. hopefuls in Ryan Hall and Kara Goucher - let's bring a win back to America!

2 Days, 2 Races

So it's official - I'm heading up to San Francisco/San Jose on the weekend preceding my birthday to do my annual 'crazy' birthday stunt to ring in the new year. Certainly a lot sexier than last year's 60-mile romp on my bike in 90-degree temps.

Sat, 4/25 - 4th Annual Pat's Run in San Jose

Brief Description:

Pat Tillman's friends and family created Pat's Run as a way to celebrate Pat's legacy while raising awareness and funds for the Pat Tillman Foundation. Pat’s Run is a 4.2 mile Run/Walk that unites all ages to celebrate the man who inspires so many to engage in active leadership, community service and personal goal attainment.

Sun, 4/26 - PCTR's Skyline to the Sea 50km

Brief Description:

The popular Skyline to the Sea Trail runs from the crest of the Santa Cruz Mountains at Saratoga Gap through Big Basin Redwoods State Park, the oldest park in California (est. 1902), and ends at the Pacific Ocean at Waddell Beach. It travels through tall redwoods and high chaparral along the way.



To my No Cal friends...if you're free on Saturday on want to run a race to pay tribute to a true American hero, come out and join me to run 4.2 miles! Since I have the ultra the following day, I will be running it easy (along with my cousin who might join me) while taking pictures along the way and just enjoying the day. It's a mere $35 dollars (thru 4/20) and like I said, it goes to a great cause.

Very excited to be heading back to the Bay Area...hope to see some of you soon!

Trail Run: Chantry Flats (Revisited)

When I hit the trails on Sunday mornings, it's usually with my trail club, but I needed a change of scenery from the usual trails in the Santa Monica Mountains in preparation for my 2nd 50K coming up in two weeks. Enter Chantry Flats.

This is a run that I've done with my trail club around this time last year. Today's run just reaffirmed my decision that it was absolutely worth the 30-40 minute early morning drive up North East. I met up with my running buddy Lori at the base of the road up at 8:30ish and we got in one car to make the windy drive up the mountain.

The day's conditions turned out near perfect. The skies were clear, the temps were in the 60-70s, and while it was sunny out, we received ample shading from the trees. The planned run was one big loop around this huge adult playground ranging from 10-15 miles depending on how we felt.



The first 4 miles or so of the run was a steady climb of almost 1,500 ft in gain through a series of rolling single track roads. Definitely an arduous way to start off any run, but you were definitely engaged in the moment as it did get technical in parts. Since I was leading, I felt compelled to keep a steady pace going since Lori's such a strong distance runner. The first few miles definitely wiped me out some but the ascent just provided beautiful views of the green forest and mountains around us. I was definitely wowed.

Next came the fun part. For the next few miles, it was a slow but steady descent down the windy switchbacks where relief from the sun in the form of brush and trees were greatly welcomed. Other than a couple of points where we had to pull out the map to make sure we were heading in the right direction, we kept chugging right along. Under the canopy of trees, we were galloping alongside (and over) really beautiful streams, all the while continuing to chat away and exchanging pleasantries with hikers we passed along the way.

At around mile 8-9, we realized we were almost done as there was only one more steep climb up a paved road to lead us back to our car. There was however, an additional 4-5 mile route connecting back to the road we initially started up on. Feeling good and wanting to get a few more miles in, we opted to take the longer way back. Before we continued on however, Lori pointed to a red spot on my singlet. The culprit was the oh-so-dreaded bloody nipple. What?! This has never happened to me before and certainly not during <10 miles into a run. Odd.

Anyway, the last few miles did require some initial climbing and we both started to question our decision to the take the long way back. After a couple of miles of steady climbing, we were rewarded by a steady descent for the next ~2 miles which was back down the single track along the ridge of the mountain we started up on. Total for the day = 12.5 miles.

A hearty brunch followed at a nearby cafe with plenty of coffee, pancakes, omelettes...the works. Does it get much better than a morning of trail running followed by some stick-to-your-ribs breakfast food?

Endurance Planet: The First 100 Days

"You can't see past your headlights."

In life, work and running, this is an important adage to live by. It is explained further in this brilliant episode of "Endurance Planet" by Kevin Patrick.

If have 9:41 to spare, please give it a listen. You'll come out at the other end of it a better person.

Great job Kev - here's to another 100. Keep moving forward.

VO2Minimum

Target: 8 miles total; 3 miles w/u then 5 x 600m w/ 90 second recovery in between, followed by cool down.

Actual: 7 miles total; 3 miles w/u then 4 x 600m w/ 90 second recovery in between, followed by cool down.



Goal per set = 2:18-2:25. Broken down like this:

1 x 600m = 2:16 (5:59 pace)
2 x 600m = 2:18 (6:03 pace)
3 x 600m = 2:20 (6:09 pace)
4 x 600m = 2:25 (6:21 pace)
5 x 600m = DNF

Started getting painful side stitches by the 4th set and just couldn't run through it by the last one. That combined with whipping 15-20 mph wind gusts out on the track reinforced my decision. Gave up after about ~200-300m.



First of several interval workouts on this latest Pfitz cycle. These are the very definition of torture. Rusty after 2 full days off. Definitely need to get my butt in gear.

Trail Run: La Jolla/Sycamore Canyon

Well, that was a big fat FAIL (as Danica would say).

With yesterday's 10K out of the way, and another 50K ultra coming up in a couple of weeks, it was time to get some mileage in on the trails. So this morning on the bright and early, I met up with the Trail Runners Club to do a 14-miler in the lovely Pt. Mugu State Park which is about ~40 miles up the Pacific Coast Highway.

There were a couple of items I wanted to test today: first, was my old North Face hydration pack that I'd stowed away and haven't used in some time now. As I recall, I had some problems with the fit of it, but thought it could really come in handy during a prolonged race like an ultra. Second, I received a brand new pair of shoes courtesy of Montrail (the Hardrock 09 version) for being a member of the TRC, and I was very excited to try them out.

Problem #1 today - before we even started running, the nozzle/mouthpiece popped out and spilled out about 12+ ounces of liquid from my bladder. Great I thought. I did have about ~32 ounces in there and hoped whatever was remaining would suffice. Not to be the case as you'll soon read.

Problem #2 today came courtesy of my new trail shoes. What can I say...initially, they felt great. I was quite pleased with the fit, the relative lightness of them (11+ ounces) and the stability they provided all at once. But a problem arose as the day wore on.

The group started off a little after 7am and I felt great when we started off. We started off on the La Jolla Canyon trail and through a series of switchbacks, found ourselves in the clear and hit a patch of lovely green fields. I paused for a few minutes to take some pictures and take in the awesomeness of it all. Gentle ocean breezes would come through and all you would hear are the rustling of the tall grass...for a moment, all was right in the world.



We then jumped on to the North Guadaslaca Fire Road which would be the first of two big hills in today's run. This single track path took us up and up and we got an even better view of the green mountains and valleys below. Further around the other side of the mountain, and we got an expansive view of the Thousand Oaks/Camarillo/Oxnard towns far off to the north. The long decent eventually took us down to the Sycamore Canyon Fire Road. It around here, that I started to feel the effects of yesterday's race on my legs. They were definitely starting to tire and fatigue. More walking breaks for me.

The next big climb came after another mile and this one was a toughie. The sun was getting higher and higher in the sky and as temps rose, so did we. Along with the fatigue, I kept feeling something on my left pinkie side - sort of like a piece of pebble was lodged in there. I ignored it for the most part and tried wiggling my toes to get rid of it, but that sensation never went away. When we reached the top and hit the Overlook Fire Road, I realized I was running very low on fluids. By a little after mile 9, I was out. Great.

The next 4 miles would be sheer torture. The knowledge that I wouldn't have any liquids until the end played havoc with my mind and probably made my thirst grow even more. I felt parched, hot and didn't want to risk extending myself too much for fear of dehydration. Still, with every step be it running or walking, my thirst grew. As did the discomfort on my pinkie toe.



My favorite part of this park came - the Ray Miller Trail. This was mostly a descent along the ridge of the mountain with the entirety of it having a vast coastal ocean view. It was a shame I couldn't enjoy it much. The switchbacks took us down and down, but all I could focus on was my growing thirst, tired legs, and whatever the cause of the pain in my left pinkie toe. This whole time, all I could think about was a nice, tall glass of coke with ice in it. The trail seemingly went on forever but I finally made it down eventually to the base of the park where some of the members of the group had already gathered. Almost exactly 14 miles from start to finish, specifically 14.02 miles - but it took a long ass time to finish.

I immediately made a beeline to the cooler and downed several cups of Powerade. Then, I took a couple of cups of chocolate milk. Then a donut. Followed by another donut. Followed by a handful of grapes plus more Powerade. Then a handful of pretzels. So it's no surprise that I wanted to throw up on my drive back. But before I did, I found the culprit to my nagging pinkie toe pain: a blister had formed thanks to a loose flap on the inside of the shoe dangling just above my toe. Urg. At least my right shoe worked out well. Wonder if I can just have them replace the left?

Anyway, I made the common mistake of drinking too much too fast when you're dehydrated and on the long drive back down the coast, I had a mixture of nausea and just downright exhaustion. So I finally decided to pull over on a nice shaded part of the road to get some shut-eye until I was fit to drive back again. Once I did, I hit up a McDonalds to get that coke I was fantasizing about (along with a Quarter Pounder + fries). All was right again.

Race Report: Seal Beach 10K

Just got back from the 2009 Seal Beach 5/10K run this morning. Whew.



This was more or less a race to gauge my level of fitness since I loosely started following the Pfitz 12/55 program for the upcoming Santa Barbara Wine Country Half-Marathon next month. Emphasis on the "loosely". My weekly totals the past few weeks have looked something like this:

2/23 - 3/1 = 36.8 miles
3/2 - 3/8 = 56.4 miles (bullshit week, 31+ of that was my 50K)
3/9 - 3/15 = 41.7 miles
3/16 - 3/22 = 40.3 miles
3/23 - 3/29 = 25.6 miles (skipped my long run to volunteer)

Add to it all, I haven't really hit tempo runs exceeding 3+ miles in god knows how long. These aren't excuses, these are just the facts. It didn't really help that since acquiring my Newtons last week, I've been running just a few miles here and there to get acclimated to running in them. I knew I had this 10K coming up and wanted so badly to run in them.

However, my lack of targeted training to build up speed had me doubting I could PR in this race. Still, I had every intent on going "balls to the wall" in this race and to let the chips fall where they may. My previous PR in this distance was back in late October of 2008 in the LA Cancer Challenge when I was still knee-deep in the Pfitz 18/55 for CIM. PR time then = 44:46. Wanted to at least PR today but definitely had my doubts.

Since this brings you up to speed, fast forward to this morning.

I had intended on getting out the door by 6am to arrive around 6:30pm (start time was = 8am). However, after tossing and turning last night, I hit the snooze a couple of times this morning and finally made it out the door by around 6:20am. I made the approximately 30 minute drive south just as the morning sun was starting to rise.

I found parking about a block and a half from the start, so I used that time to jog over to get my bib and chip, then back to the car to make some crucial wardrobe decisions. Fuel belt or no fuel belt (opted for the latter)? Arm warmers or no arm warmers (went with the former)? With about 30-40 minutes still to spare, I decided to make my way back to the starting area which had swelled tremendously in number. The PA guy said something about 5,000+ runners I believe?

Anyway, I aimlessly warmed up, stretched, warmed up again, hit a couple of strides and basically, tried to look like I knew what the hell I was doing. Nearing race time, I positioned myself at the start of the 7 minute/mile corral (volunteers held up signs), all the while keeping an eye out for Danica who was also racing today. No luck. I was getting antsy and wanted to settle the nerves by running already. Finally, the herd of folks in front of me started moving and a little after 8am...we were off!

This was probably the most frustrating part of the race. After repeated pleas from the PA guy to start off in the right corral, for almost the entirety of the initial mile, I was side-stepping walkers, people running with strollers, folks running 11 minute mile paces...never seemed to end. Grrr...

About 1/2 a mile into the race, I spot a pair of pink arm-warmers and a ponytail and sure enough, it's our gal Danica! We ran together for several steps, trying to talk while dodging people at the same time. I don't know what her goal pace was but I just wanted to get into a rhythm and hit my paces already. Around 0.85 miles, I finally saw a bit of wiggle room and so I took off to start turning the legs over at my goal pace (target = sub-7:15).

Mile 1 - 7:36

I really tried to go off effort and not press too hard early on. I occasionally glanced at my Garmin to make sure my average pace was right around 7:15, but other than that, I focused more on slowly picking folks off one by one. This was easier in the 2nd mile when the overzealous runners started dropping back and people running their legitimate paces continued to chug along. We hit our first water stop between miles 2 and 3 I believe and I was already kinda parched, so it couldn't have come at a better time.

Mile 2 - 7:11
Mile 3 - 7:02

The course was as advertised - with the exception of a couple of steady and extended climbs, it was nearly flat for the duration (elevation: +1042.4/-1056.6 ft/net: -14.2 ft). Certainly a PR course.

Right around mile 3, we made our 2nd turn of the run, a hard left that took us down a drab main street that had a huge outdoor mall lot on the left, and traffic off to the right. I was starting to suck wind and just started battling with the mind a bit. I tried focusing on form, staying relaxed and staying in position with some other similar paced runners out there. When I was struggling, I told myself that everyone else was hurting just as bad and to keep pumping my arms and moving forward. Given the lack of stimuli, this was definitely a difficult stretch.

Mile 4 - 7:11

A little after mile 4, we took a soft left into a bike path that ran along a river leading out to the bay. Definitely the most scenic part of the race, but also my toughest mile. I was certainly fatigued at this point and began cursing myself for my lack of conditioning. I really wanted to kick it up a gear in my last mile and thought I had been running somewhat conservatively, but I started doubting if that extra gear was there.

Mile 5 - 7:20

Okay, moment of truth - 1.2 miles to go. Seemingly nothing on a long training run, an eternity in this race. After running without spectators, we finally got a little crowd support during the homestretch. Did I notice them? Barely. I was too busy grinding my shifter into the non-existent extra gear I was looking for to finish strong. Instead, I wanted to throw up. Just give me one more mile, I kept telling myself. You can puke, heave - do whatever you want after you cross that line. But only after you cross that line.

Mile 6 - 7:04

Finally, in the last .2 miles - the finish came into view and I started sprinting. By "sprinting", I mean tongue hanging out, wheezing like an old geriatric suffering from a heart attack. I'm sure I looked hot.

Mile 6.2 - 1:17 (6:22 pace)

Finally, I stepped on the finish mat, hit the Garmin and after hunching over gasping for air, looked at my finish time and started laughing to myself. Final time (unofficially) = 44:42 - a PR by a whole 4 seconds! I at least hit the tangents right, as final mileage was right at 6.20 miles.

Whatever delusions I had of running a sub-44 10K on relatively little training with nothing but a new pair of magical Newton shoes were quickly dashed. But I guess I'll take it. I was proud of my effort however and held true to going "B.T.T.W".

After recovering, I rounded the corner and joined the spectators to cheer in the other runners. A couple of minutes later, I saw Danica beaming and proudly finishing strong. We grabbed some water, chatted a little about the race and then jogged over to my car to snap a couple of quick pictures before bidding goodbye (she was running back home!).

My "no duh" conclusions from today: 10K's are just hard. And not very fun. I suppose they can be if you've trained properly for them, but clearly, that was not me today. Any hopes of running a sub-1:35 half in a month are now just laughable. But I'll do what I can to see if at least a new PR is plausible. Before that race though, another ultra (a 50K) up in San Jose.

Thanks for reading folks.

Home Marathon

Yes, I succumbed to something I swore I would not do after a multitude of date changes and the city council/organization's constant jerking around of the good people who wanted to support it - I signed up for the LA Marathon.

Yesterday was the last day to sign up before prices went up to $125 (from $95) and although vastly undertrained, my 22-year old cousin vowed to train in the remaining month and a half to run it (his first). So...there I'll be, back on pacing duties to run my hometown marathon for 3 years in a row. I am the 'LA Runner' after all. Cheesy, I know.

Oh, and I was told I had to do this to gain better chances of winning a $100 Gift Certificate to Online Shoes. So there ya go Danica. Hook a brotha up.