Guys and gals, it's raffle night this Monday evening!
ROUTE - Channel Street (4.5 miles)
Start at the adidas Sport Performance store
-Head northeast on Market St
-Turn right at 4th St
-Turn left at King St
-Turn right at 3rd St
-Turn right at Channel St
For a shorter 3 mile option, turnaround at corner of Channel Street and 6th Street and go up 3rd Street, left onto Market and back to store.
For those on the 4.5 mile route, continue on Channel Street
-Left on 6th Street
-Continue on Owens Street
-Left on 16th Street
-Left on 3rd Street
-Left on Market Street
-Finish at the adidas Sport Performance store
URL for this route is: http://www.gmap-pedometer.com/?r=1161330
Living an active and healthy lifestyle
Thursday, March 27, 2008
Tuesday, March 25, 2008
Rucky Chucky 50K - Race Reports
Here are others who were there and have wonderful posts about their adventure.
Peter Lubbers: http://runlaketahoe.blogspot.com/
Mark Tanaka: http://ultrailnaka.blogspot.com/
Catherine: http://sierratrailrunner.blogspot.com/
Scott Dunlap: http://runtrails.blogspot.com/index.html
Tony Overbay: http://tonyoverbay.blogspot.com/
I'm too tired to even post my report here :). But here's mine:
With a 2 hour drive up to Foresthill, CA, my day began at 3:30am. Oli and I got to the start to confirm registration, pickup bibs, and goody bags. The problem is that Oli didn't register for the event and he was surprised to find that they did have race day registration, even though it was clearly stated online that there would be no race day registration. The only thing is that he didn't have enough money to register; price had gone up from $65 to $85. Not entirely worth it, given that there would be no aid for the first 14 miles. But as a training run, it would be good. I have to be honest when I say that I don't agree with banditing a race, but I had to admire Oli's drive and tenacity to do the race with NO reliance on aid stations. He did, however, ask for a guzzle of my drink on the way back and from a few other runners on the course...still that just amazes me and he did significantly better than me! Awesome.
The course for the Rucky Chucky 50K, at least on paper, is that the first 15.5 miles is downhill with the return 15.5 miles uphill. In reality, there was a significant amount of downhill for the first section, but there were some nasty climbs intermittent along it as well. This remains conversely true for the return section. Total elevation change is 5,000 feet. We were reminded this morning that there would be NO aid for 14 miles!! An email was sent last week, but our disappointment was confirmed. No one complained, you just come prepared. Others like me had two water bottles, some had three. This isn't the Chicago Marathon...people don't complain and demand their money back; you deal with it in a constructive manner. If it isn't your day, perhaps it will be another time.
The reason why I love doing ultras is that it's a tight knit fabric of the running community. Much of the ultrarunners that are recreational and pros alike do a lot of ultras in CA during the year that it's nearly impossible to not know who they are. The pros are extremely likewise approachable and friendly; there's no asshole attitude here. What I do notice is that they are older; perhaps a midlife crisis. But seriously, I got passed by a 16 year old to a 60+ year old so age is not a factor in doing well. What many of these runners lack in speed, they greatly make up with loads of endurance. It's another kind of toughness that I admire. These folks remind me why I run--it's exciting! It's also more fun when you can talk about your epic runs with others and no one thinks you're an idiot. Discussions are not limited to the many endorphin highs and lows during your run, where you ran out of water, and what happened when you became delirious. Lots of them have done 100 miles with the intention of getting ready for the Western States 100 mile between Squaw Valley and Auburn, CA, which is the granddaddy of all ultra races in the world!
We started at 8am sharp with the lead pack breaking away gradually. The pros are just inclined and used to running at their comfortable pace. I was in that pack! I knew it wouldn't last, but to be in the same group as Mark Tanaka (eventual winner of today's race), Beverly Anderson-Abbs (BABS), and Scott Dunlap (you really ought to check out his blog--it's awesome!) is really cool! We would run the first 2 miles of the descent together. I had to remind myself that this would only be a training run, results and times are thrown out the window. This is NOT a goal race! The first half mile went through the quaint town of Foresthill, its streets and residential neighborhood. Then you crossed a two lane road and into the trails! To have people ahead of you and behind you, you're trapped on a narrow singletrack; you can't stop now! Luckily, after letting the lead go ahead, they missed a sharp left turn on a descent! I saw them turn around just in time to reintegrate with them. The descent was gnarly with Easter egg shaped rocks causing havoc to your stride (more Easter references coming up!). It's tough to focus on the trail 5 meters ahead of you when you have the river that you'd have to run alongside DOWN there! But you don't want to die either! I knew I had to slow down and let them go. I wasn't going to compromise my safety in the beginning of the race. Around mile 5, I began to walk some bits. But for the most part I was pleased to reach the turnaround in ~2hr:20min. Norm and Helen Klein of ultra fame even manned an aid station! I was a bit embarrassed, however, when the drink they offer was called Heed. I asked the 80+ year old Norm if he "could give me Head" instead of what's called Heed; I'm glad no one noticed how bad this sounded except for me after leaving the aid station rather quick. The way back was going to kill me, I know that for sure! The scenery was picturesque for the ENTIRE way; it makes suffering that much worth it, seriously! You're running in a lush forest overlooking the side to see the other end of trees divided by a riverbank, glistened by the sun overhead.
I got passed by tons of people, but I was just enjoying the view. I was also convincing myself of trying to not get dehydrated either.
The way back took me 4 hours! The climbs, the 66 degree heat, and lack of aid stations took a toll on my sanity. I also had not run anything long since Napa Marathon nor had I done many quality long trail runs. Still, it would be a death march for most if not all of the folks returning to the finish. Even some pros were concerned even though they brought 2-3 bottles with them; it simply wasn't enough! But it gives a lot of face time and talking to those straggling with you on the trail. Two women provided great pacing for some miles to quickly pass the time. They're great. And another guy was kind enough to sterilize my bottle after refilling water from waterfall flowing into a creek. I was skeptical of the sterilize UV pen (http://www.survivalschool.com/products/Water_Filters/SteriPen_Adventurer.htm) used to filter the water; but I was near death, and in dire need of liquid. I am ever thankful for him.
On the way back, I fell twice. The first time was scary because it was in slow motion. I fell but I saw myself going forward with my hands landing on the soft dirt; the fall must have felt like 30 seconds for it to happen from start to finish. I came out unscathed but embarrassed as two runners saw me. The second time, I was on a descent and since it was sketchy I was preventing myself from going all out. It was also on a banked surface so my calves were flexed in a certain way and I cramped up for a second. That second was all it took to toss me into the dirt again. But again, I was lucky to come out of it with no bruises, just road (trail) rash that cyclists get on their thigh/buttock. Jesus fell three times holding the cross; all it takes is another fall to remind me of Easter Sunday. I just didn't want to be crucified at this race!
The last 3 miles of the run took almost an hour as mere mortals are forced to walk the steep section before the finish. But I made it, and to my calculation I PR'ed on yet another tough 50K course in 6:32. I was hoping to do it it sub 6, given the condition. It just wasn't realistic at all today. In 2006, I did Ohlone 50K in 6:36; that was equally hard if not one of the harder 50Ks like this one in the area.
The lunch afterward was somber, but I got to chat with Scott who I'll see again at the Eugene Marathon and Mark who I'll see at Ohlone. Peter Lubbers will make his attempt at the 100 mile speed record on the Tahoe Rim Trail in August. Oh yeah, I also won a bottle of some alcoholic ale beverage; too bad, I don't drink!
Pictures of the race and Foresthill: http://www.daveharper.com/photos/WS100/index.htm
Peter Lubbers: http://runlaketahoe.blogspot.com/
Mark Tanaka: http://ultrailnaka.blogspot.com/
Catherine: http://sierratrailrunner.blogspot.com/
Scott Dunlap: http://runtrails.blogspot.com/index.html
Tony Overbay: http://tonyoverbay.blogspot.com/
I'm too tired to even post my report here :). But here's mine:
With a 2 hour drive up to Foresthill, CA, my day began at 3:30am. Oli and I got to the start to confirm registration, pickup bibs, and goody bags. The problem is that Oli didn't register for the event and he was surprised to find that they did have race day registration, even though it was clearly stated online that there would be no race day registration. The only thing is that he didn't have enough money to register; price had gone up from $65 to $85. Not entirely worth it, given that there would be no aid for the first 14 miles. But as a training run, it would be good. I have to be honest when I say that I don't agree with banditing a race, but I had to admire Oli's drive and tenacity to do the race with NO reliance on aid stations. He did, however, ask for a guzzle of my drink on the way back and from a few other runners on the course...still that just amazes me and he did significantly better than me! Awesome.
The course for the Rucky Chucky 50K, at least on paper, is that the first 15.5 miles is downhill with the return 15.5 miles uphill. In reality, there was a significant amount of downhill for the first section, but there were some nasty climbs intermittent along it as well. This remains conversely true for the return section. Total elevation change is 5,000 feet. We were reminded this morning that there would be NO aid for 14 miles!! An email was sent last week, but our disappointment was confirmed. No one complained, you just come prepared. Others like me had two water bottles, some had three. This isn't the Chicago Marathon...people don't complain and demand their money back; you deal with it in a constructive manner. If it isn't your day, perhaps it will be another time.
The reason why I love doing ultras is that it's a tight knit fabric of the running community. Much of the ultrarunners that are recreational and pros alike do a lot of ultras in CA during the year that it's nearly impossible to not know who they are. The pros are extremely likewise approachable and friendly; there's no asshole attitude here. What I do notice is that they are older; perhaps a midlife crisis. But seriously, I got passed by a 16 year old to a 60+ year old so age is not a factor in doing well. What many of these runners lack in speed, they greatly make up with loads of endurance. It's another kind of toughness that I admire. These folks remind me why I run--it's exciting! It's also more fun when you can talk about your epic runs with others and no one thinks you're an idiot. Discussions are not limited to the many endorphin highs and lows during your run, where you ran out of water, and what happened when you became delirious. Lots of them have done 100 miles with the intention of getting ready for the Western States 100 mile between Squaw Valley and Auburn, CA, which is the granddaddy of all ultra races in the world!
We started at 8am sharp with the lead pack breaking away gradually. The pros are just inclined and used to running at their comfortable pace. I was in that pack! I knew it wouldn't last, but to be in the same group as Mark Tanaka (eventual winner of today's race), Beverly Anderson-Abbs (BABS), and Scott Dunlap (you really ought to check out his blog--it's awesome!) is really cool! We would run the first 2 miles of the descent together. I had to remind myself that this would only be a training run, results and times are thrown out the window. This is NOT a goal race! The first half mile went through the quaint town of Foresthill, its streets and residential neighborhood. Then you crossed a two lane road and into the trails! To have people ahead of you and behind you, you're trapped on a narrow singletrack; you can't stop now! Luckily, after letting the lead go ahead, they missed a sharp left turn on a descent! I saw them turn around just in time to reintegrate with them. The descent was gnarly with Easter egg shaped rocks causing havoc to your stride (more Easter references coming up!). It's tough to focus on the trail 5 meters ahead of you when you have the river that you'd have to run alongside DOWN there! But you don't want to die either! I knew I had to slow down and let them go. I wasn't going to compromise my safety in the beginning of the race. Around mile 5, I began to walk some bits. But for the most part I was pleased to reach the turnaround in ~2hr:20min. Norm and Helen Klein of ultra fame even manned an aid station! I was a bit embarrassed, however, when the drink they offer was called Heed. I asked the 80+ year old Norm if he "could give me Head" instead of what's called Heed; I'm glad no one noticed how bad this sounded except for me after leaving the aid station rather quick. The way back was going to kill me, I know that for sure! The scenery was picturesque for the ENTIRE way; it makes suffering that much worth it, seriously! You're running in a lush forest overlooking the side to see the other end of trees divided by a riverbank, glistened by the sun overhead.
I got passed by tons of people, but I was just enjoying the view. I was also convincing myself of trying to not get dehydrated either.
The way back took me 4 hours! The climbs, the 66 degree heat, and lack of aid stations took a toll on my sanity. I also had not run anything long since Napa Marathon nor had I done many quality long trail runs. Still, it would be a death march for most if not all of the folks returning to the finish. Even some pros were concerned even though they brought 2-3 bottles with them; it simply wasn't enough! But it gives a lot of face time and talking to those straggling with you on the trail. Two women provided great pacing for some miles to quickly pass the time. They're great. And another guy was kind enough to sterilize my bottle after refilling water from waterfall flowing into a creek. I was skeptical of the sterilize UV pen (http://www.survivalschool.com/products/Water_Filters/SteriPen_Adventurer.htm) used to filter the water; but I was near death, and in dire need of liquid. I am ever thankful for him.
On the way back, I fell twice. The first time was scary because it was in slow motion. I fell but I saw myself going forward with my hands landing on the soft dirt; the fall must have felt like 30 seconds for it to happen from start to finish. I came out unscathed but embarrassed as two runners saw me. The second time, I was on a descent and since it was sketchy I was preventing myself from going all out. It was also on a banked surface so my calves were flexed in a certain way and I cramped up for a second. That second was all it took to toss me into the dirt again. But again, I was lucky to come out of it with no bruises, just road (trail) rash that cyclists get on their thigh/buttock. Jesus fell three times holding the cross; all it takes is another fall to remind me of Easter Sunday. I just didn't want to be crucified at this race!
The last 3 miles of the run took almost an hour as mere mortals are forced to walk the steep section before the finish. But I made it, and to my calculation I PR'ed on yet another tough 50K course in 6:32. I was hoping to do it it sub 6, given the condition. It just wasn't realistic at all today. In 2006, I did Ohlone 50K in 6:36; that was equally hard if not one of the harder 50Ks like this one in the area.
The lunch afterward was somber, but I got to chat with Scott who I'll see again at the Eugene Marathon and Mark who I'll see at Ohlone. Peter Lubbers will make his attempt at the 100 mile speed record on the Tahoe Rim Trail in August. Oh yeah, I also won a bottle of some alcoholic ale beverage; too bad, I don't drink!
Pictures of the race and Foresthill: http://www.daveharper.com/photos/WS100/index.htm
Thursday, March 20, 2008
adidas Urban Run SF - March 24, 2008
The Bay to Breakers 12K practice runs are now posted on our adidas Urban Run SF Facebook page. The route below is also on the site as well. Check it out!
ROUTE – Alamo Square-City Hall 5.4 Miles (hilly, but you pass by city landmarks such as Painted Ladies and City Hall.)
-Up Powell St.
-Left on Post
-Right on Larkin
-Left on Jackson
-Left on Scott
-Left on Hayes
-Left on Franklin
-Right on McAllister
-Slight left onto Market
-Finish at adidas Sport Performance Store
http://www.gmap-pedometer.com/?r=1691572
View Google Maps Street View BEFORE run!
ROUTE – Alamo Square-City Hall 5.4 Miles (hilly, but you pass by city landmarks such as Painted Ladies and City Hall.)
-Up Powell St.
-Left on Post
-Right on Larkin
-Left on Jackson
-Left on Scott
-Left on Hayes
-Left on Franklin
-Right on McAllister
-Slight left onto Market
-Finish at adidas Sport Performance Store
http://www.gmap-pedometer.com/?r=1691572
View Google Maps Street View BEFORE run!
Wednesday, March 19, 2008
It’s Not “Wimping Out” When Your Body Needs the Rest
I’ve been following a training program for several months, but there are days when I just don’t feel like doing my workout. I don’t know if my body’s trying to tell me something or if I’m just wimping out.
- Jason W., Portsmouth, ME
I'm certainly a fan of getting out there and trying to get a workout started, especially since you can often get through a whole workout as long as you can get through the first 10-15 minutes. However, “wimping out” is sometimes the smartest thing you can do. There are times when I wish the athletes I work with would listen more closely to their bodies and call it a day when they're not responding to their workouts. Here are a few good ways to tell if turning around is the right thing to do:
Your heart rate/power output doesn’t match your perceived exertion. Though perceived exertion is often dismissed as being “unscientific”, I believe it has to be taken into consideration when talking about training. You know how you normally feel when you’re exercising at a certain pace or intensity. If it takes a superhuman effort to raise your heart rate or power output to your normal cruising level, or to the level necessary for intervals, it’s a sign that something’s not right. Usually, it means you’re fatigued and that you’re better off doing an easier workout or taking the day off. Sometimes this scenario will even continue for a few days, but generally it won’t last more than a week. Listen to your body and give it the time it needs.
You feel like taking a nap by the side of the road or trail. Most days, you’re raring to go when you head out for a workout, but then there are days when you just can’t seem to get excited about training; you’re yawning at stop lights and daydreaming instead of focusing on your workout. On days like these, it’s important to get out there and see what happens after about 15 minutes. If you snap out of your funk and get your head in the game, then continue with the workout. If you can’t get your head into it, turn around and go home. I’d rather see you miss that one workout and come back excited the next day instead of absentmindedly going through the motions for several workouts in a row.
And since this is the Holiday Season, there’s one other piece of advice (it’s not completely pertinent to the original question, but it’s useful anyway): a shortened workout is better than no workout at all. So, if a holiday party or poor winter weather cuts your available time down to just 30 minutes, take it. It helps you stay in a consistent training routine and ensures that you’re not slipping backwards in your fitness progression. Shortened workouts may not move you forward as much as complete ones do, but they’ll help you keep the fitness you’ve worked so hard to build.
- Chris Carmichael
Thursday, March 13, 2008
Kristy Gough and Matt Peterson Memorial Ride
Time and PlaceDate:
Saturday, March 15, 2008
Time:
2:30pm - 5:30pm
Location:
FootHill College
Street:
12345 El Monte Road
City/Town:
Los Altos Hills, CA
1. We have the full support of the sheriff’s department for the memorial ride. They will be escorting us down to the site and closing down Steven's Canyon road for us while we are there so we'll have plenty of room to pay our respects. Additionally, in light of the situation, they have encouraged as many members of their team to come out to the start site (Foothill College) to mingle with us. Both Roaring Mouse and Third Pillar welcome their support and offer of services. If you feel comfortable, please feel free to approach them.
2. Alto Velo/Webcor has offered to provide safety support for the memorial ride. They have orange vest and paddles and will post themselves at the busy intersections.
3. Yes, this will be rain or shine (there have been some questions about this).
4. Parking at Foothill College: We have secured free parking in Lot 1 (the one closest to the football field) from 2pm – 6pm. If cars are parked in other lots, or in Lot 1 for times outside of 2-6pm, they must purchase a $2 parking pass from machines throughout the parking lots (bogus, but what was possible on such short notice).
--------------
Team Roaring Mouse Cycles and Third Pillar Racing Team are holding a joint memorial ride this Saturday March 15th, to honor the lives of Kristy Gough and Matt Peterson, our two teammates killed on Steven’s Creek Canyon last Sunday while on a training ride. We welcome friends, family, fellow cyclists and all those whose lives have been touched by Matt and Kristy. Our ride will include a visit to the site of the crash site for those to share their memories.
When:
Saturday, March 15th
Where:
Leaving from Foothill College
12345 El Monte Road
Los Altos Hills, CA 94022
Google map to location: http://tinyurl.com/2b6qvb
**We kindly request you do NOT drive out to the crash site during this time, as we need to keep cars to a minimum in the area, given the road conditions.
Time:
Meet at 2:30pm, ride by 3pm
Length:
30-45 minutes to the crash site. Base pace (ie, mellow). No drop.
Route:
Start @ Foothill College (Parking Lot #1, near the football stadium)
– Left on El Monte
– Right on Foothill Expressway
– Continue on Steven’s Creek Canyon
– Return
Route directions via Google: http://tinyurl.com/2pc8pf
*Press are welcome to attend, however we request respect during our ride. It would mean the most to us if press were to accompany us on their bikes, as we are all cyclists this week.
http://rememberingmatt.blogspot.com/
http://thirdpillarracing.com
Wednesday, March 12, 2008
adidas Urban Run SF- March 17, 2008 - St. Patrick's Day
ROUTE – Columbus-Hyde 4 Miles (hilly, but you conquer two of the toughest hills -Hyde and California)
-Start at adidas Sport Performance Store
-Left on Grant
-Left on Columbus
-Left on Beach
-Quick left onto Hyde
* Stop by Buena Vista Cafe for Irish Coffee --> pass if you choose to continue with run
-Left onto California
-Right on Powell
-Return to adidas Sport Performance Store
http://www.gmap-pedometer.com/?r=1691599
Make sure you view map BEFORE run. It also helps to view course using Google Streets View map.
-Start at adidas Sport Performance Store
-Left on Grant
-Left on Columbus
-Left on Beach
-Quick left onto Hyde
* Stop by Buena Vista Cafe for Irish Coffee --> pass if you choose to continue with run
-Left onto California
-Right on Powell
-Return to adidas Sport Performance Store
http://www.gmap-pedometer.com/?r=1691599
Make sure you view map BEFORE run. It also helps to view course using Google Streets View map.
Memorial ride planned for California cyclists
Matt (on the left) wins his biggest race ever at the Merced Criterium on March 1, 2008. Picture courtesy of Ben Stern.
I know this isn't running related, but as an endurance athlete this has really touched me.
Memorials are being planned for the two cyclists killed on a training ride Sunday in California.
A memorial service for Matt Peterson will be held at 7 p.m. Thursday at the Sports Basement, 1590 Bryant Street, San Francisco.
Friends are planning a memorial ride Saturday afternoon in honor of Peterson and Kristy Gough. The ride will leave from Foothill College, 12345 El Monte Road, Los Altos Hills, at 2:30
More details: http://rememberingmatt.blogspot.com
* I will be at Sports Basement for Matt's memorial tomorrow evening.
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