Wednesday, July 31, 2013

Summer trail mascot

Tuesday Trail day was a series of new experiences.  First we increased from 5 to 7 miles with almost 1900 feet of elevation change.  Second there were critters all over the place.  I was able to capture a picture of a tarantula roaming around. I was not able to get a picture of the bobcat with a squirrel in its mouth.  Love trail Tuesday!



Monday, July 29, 2013

Summer fluid mix

'Keep things simple' as it is often said.

The simplest and most effective fluid mix I've found for those hot summer running days is just an electrolyte, complex carbohydrate (Maltodextrin)  and icecubes.  During a race, I'll eat one GU every hour with a bit of caffiene just to keep fatigue at bay and put a little bit more spring into each step but that's it.

Maltodextrin (MD) provides roughly 112 calories per oz and it is recommended to consume 1.5 oz per hour of activity.

I'll actually finish the entire ~21oz in one hour (~6 miles) on a normal training run during the summer. All depends on how hot, pace and how many hills.

Summer Fluid Mix:
  • CamelBak Elixir -   NUUN and Nathan are also popular.  I happen to like the Elixir Berry flavor.
  • Maltodextrin (MD) - I use Carbo-Pro but bulk food grade is probably just as good.  Normally just one or two scoups per 21 oz per instructions. 
  • Icecubes - Nothing like cool water to help cool you from the inside out as your body quickly warms up on a hot day.
  • 21-oz Hand-held - I like the CamelBak hand-held with little pouch because it fits well and you can synch the strap down for a good fit. 
 

    Saturday, July 27, 2013

    Running Brazen Racing Half Marathon at Del Valle, Livermore

    In mid March of this year (2013) I did a really stupid but fun thing.  After completing the Napa Valley Marathon in Early march and before I learned I'd won free registration to run the Oakland Marathon, I signed up for Brazen Racing's Badger Cove Half Marathon in Del Valle, Livermore. In a single Month I had completed my first and second full marathons with a half marathon trail run tossed in the middle.

    They don't call California the 'Golden State' for no reason.  Most of the year this desert state is covered mostly by dead grass; except, around March when it rains and everything turns green and flowers.  March is a great month to be in California and running the hills.



    Friday, July 26, 2013

    Running Brazen Racing Summit Rock 10K, Saratoga Hills

    My buddy suggests, "Let's do one of the trail runs in Santa Cruz or Marin Headlands!  It will be great!".  At the time he had been hiking for years, me running for five months and I thought maybe we're ready?  Most normal people hike the Saratoga mountains they don't run it.  Now I know why.  Can you say 'Switchback'?

    The Brazen Racing Summit Rock race starts off nice and flat in a very beautiful, green and picturesque park.  It's December at a little altitude and freak'n cold.  I mean for California 45 deg F is cold.  Smart ones are in layers, that don't hold moisture.



    Running the Brazen Racing Lake Chabot New Years Eve HM

    The Brazen Racing New Years Eve race is actually part of a 'Marathon' broken up in two where you run the first half in one year and the other in the new year.  However, I was only able to get the family together to run New Years Eve.  From the attire below, December in Castro Valley wasn't cold but it certainly wasn't warm and there were a lot of gloves, double layers and beanies.





     Here's a pic in the last mile.  It had just rained the days leading to race day but not on race day. However, the trail was slippery, there were gun shots going on in the back part of the course near the shooting range and several fallen trees to maneuver around and sometimes over. In short, it was a really fun race.



    Group shot with the crew. We all had a great time and my eldest son on the left medaled on his 5K.


    Was one of my slowest half marathons on record but also one of the funnest.  Definitely planning on doing it again this year.

    Thursday, July 25, 2013

    Running the Stockton St Joseph's Half Marathon (October, 2012)

    The second half marathon (HM) I ran was the climax to FleetFeet's HM training program and it was the St Joseph's.  I had learned a great deal running the Peace Officers HM in Modesto and applied that knowledge and actually completed St Joseph's in a better 2:09. In fact I was downright kiddy for almost hitting 2 hours on my second HM. I placed middle of the pack but my youngest son, who swears he doesn't like to run, paced second in his age group.





    Running the Modesto Peace Officers Memorial Half Marathon (September, 2012)

    My very first half marathon (HM) race was ran whilst I was in a Stockton FleetFeet half marathon training program for the St Joseph's!  It was the second annual Fallen Peace Officers Memorial Run held in Modesto.  Some highlights of the fast and flat race were: bagpipes, mounted patrols, a gargantuan American flag held up over the finish by two fire engines and motorcycle policeman manning the routes.  For a second annual race, it was surprisingly well organized.  There was plenty of food and water at the finish including hot dogs.  There were six aid stations thorough the course.  Directions were clear.  And the course  was made somewhat more interesting by weaving in and out of Modesto Junior College, a local arboretum and some nicely tree lined neighborhoods.  I didn't even know we had redwood trees in the Central Valley?  There was also a kids short race where children had to 'catch the crook' then got to take their photograph with the thief.

    September in the Central Valley is hot and was one of many lessons I learned about long distance running is to research your race, dress accordingly and hydrate!  I finished the race in a very slow 2:25 minutes, was hot and sweaty and had small blisters on my feet because I simply didn't have enough running experience nor properly fitted shoes.  Was fun a fun local race and if I did it again I think I would run much faster.












    Fun Run : 10 mile Tomales Point

    Last November, 2012 running friend Jake wanted to do a different kind of run and picked Tomales Point since he had such fun hiking it before.  The run is a 10 mile out and back from the last public place to park at Pierce Point Ranch all the out to Tomales Point.  The terrain is mixed road, dirt trail and sand as you get near the point.  You can expect to meet hikers and tule elk.  Total elevation change is an interesting 1473 feet since there were not many steep hills so much as many rolling hills; so the elevation sorta sneaks up on you.  The views on the sea side are just breathtaking : looking out on expansive ocean from sea cliffs.  On the bay side you can see the occasional kayak, seal and homes on the land side.  A truly great place to run or hike with the family.


















    Wednesday, July 24, 2013

    Running the Oakland Marathon

    On March 24th, 2013 I 'won' a random drawing to run in the Oakland Marathon.  What made this random drawing special was:

    a) My company hosted the event which means I was entitled to VIP parking and VIP pass

    b) I had just run my very first full marathon (Napa Valley Marathon) on March 3rd and wasn't sure if three weeks was enough time to recover. [More on that later]



    One year running anniversary!

    I officially started running Wednesday, July 25, 2012 and completed 1.425 miles in 15.35 min or 10.77 min/mile pace.  I was chasing my youngest son around the long block and I remember as if it was yesterday the heat building up and sweat poring down my face, the wheezing and absolute exhaustion and joy when we finally stopped.
    One of the main motivating factors to start running was health because after a routine annual checkup my HDL (High-density lipoprotein) or 'Good Cholesterol'  was too low and Triglycerides were too high.  My weight was also a heavy 168!  I'm only 5 foot 9-10" and thin boned.  I knew I needed to get in shape but hated the gym, liked cycling but just couldn't keep a routine up and swimming...forget it.  Love to play in the water but doing endless laps just wasn't going to happen.  Running was the easiest to do after crawling out of bed and turned out to be fun.  Why didn't I quiet cross county in high school after one semester?  Don't remember.

    Now one year later, I'm down to a very lean 153 pounds and don't know my blood chemistry yet but my energy and endurance level has never been higher.  I'm completed many races including a 50km/31mile trail run.

    I know people who try all kinds of 'diet programs' but rarely have I ever heard of any long-term success.  There is just no substitute for putting a pair of running shoes on, getting your 'mojo' on, favorite tunes, running buddy and hitting the road or trail.  And you can pretty much eat/drink whatever you want afterwards.

    Looking forward to another year of running and health living!


    Monday, July 22, 2013

    USATF Masters (over 40) Phidippides Award

    There is a little known award offered to USATF members over 40 called The Phildippides Award.
    From the website:

    Who Was Phidippides?
    Phidippides was a Master when he performed his historic runs. According to chronicles Phidippides was sent to Sparta by Athenian officials when they were threatened by Persians landing at Marathon. The trip was 150 miles which he ran in 2 days. The Spartans were celebrating a festival and could not come until the full moon, several days later, whereupon Phidippides retraced his steps in 2 more days. He then fought a battle with the rest of the Athenians routing the Persians. The Persians retreated to their ships and set sail for Athens, which caused the Athenians to send Phidippides from the battlefield to Athens, a distance of 26 miles. He reached Athens, pronounced Nenikekamen (‘We have won’ or ‘We are victorious’) and promptly died. Robert Browning commemorated this story in his 1879 poem Pheidippides. The poem inspired Baron Pierre de Coubertin and other founders of the modern Olympic games to invent a running race of 42 kilometers called the marathon.

    To qualify for the award plack you have to be a USATF member, be above the age of 40 and all your races need to be USATF certified and in the US.  You get one point for 5K, 1 points for 10K, 3 points for half marathon and 4 points for anything that is marathon in distance or longer.

    For a runner between the ages of 40 and 59, the minimum number of points is 12 for bronze, 16 for silver and 20 for gold.  Deadline to submit your form for 2013 is January 31, 2014


     

    Current training schedule

    Weekly training miles varies depending on season, scheduled race and race distance and my mood.

    Here is my base schedule that I start with.  The distance is based on preparing for a Half Marathon (21 km, 31.1 miles):
    Monday : Cross training/core workout
    Tuesday: Hill day.  Five mile hill run covering more than 1000 ft of elevation change
    Wednesday:Cross training/core workout
    Thursday: Maintenance Run : Six mile pavement run around the neighborhood.
    Friday: Rest day
    Saturday: Pre long slow run : eight miles
    Sunday:  Long slow run : eight to twenty two miles

    Total Milage : Average ~25 miles per week, ramps up to 35 miles for marathon and 55 for 50K.

    Cross Training = not running.  Walking dog, cyling (Trek 5200)

    Core Workout = side and full planks, push, pull and sit-ups.  Quad strength training using small 3 pound weight.

    Training Weight = 1523pounds
    Taper Weight = 156+ pounds

    Sunday, July 21, 2013

    Why everyone should volunteer at races

    First let's talk about the easiest, selfish reason to volunteer at a race event : hours leading to free registration if you're a runner or free running equipment if the hosting company has their own line of equipment.  Yes, it is a great motivating factor and the Race Director (RD) has a captive audience to help fill those race slots (not that most RD need that much help).  However, there are other less tangible but more important reasons to volunteer.

    The race I volunteered for was the Inside Trail Racing (ITR) Feb 23rd Lake Chabot 10k, Half, 30 and 50K because Lake Chabot is one of my favorite places to run and I wanted to see what a crazy 50K trail racer looked, talked and acted like.

    Hosting a race is a big deal requiring the orchestration of quiet a few different activities all at the same time.  You have Aid Stations (AS) to setup with aid supplies, trail markings, sweepers, registration staff to do last minute signup, race modifications, course photographers, course marshals and those to staff finisher tables.  You also have third party support staff such as EMT, timing company, vendors, announcer, PA system, etc.

    Based on the questions I answered on the volunteer form I was assigned to the Finisher Table.  For this role you simple need to know how to prepare and organize foods to satisfy the basic senses : sweet, salty, etc.  If you can cut bananas, oranges and bagles you are half way there!

    Here is my finisher table complete with burner for soup:



    
    Foods should be organized by sweet, salty, be near the finish line and water but not too accessible to spectators or random visitors to the park.

    Ok, so what intangibles are their to volunteering?  You get to interact and get to know the RD, other volunteers who typically are veteran runners and development connections that only come from shared labor over half a day or longer.  My purpose other than to help ITR staff out was to get a sense of how 50K'ers do what they do. Run 31 miles of trail?  How?

    After spending half the day with ITR staff, volunteers and racers I discovered several trends:
    • Many ultra runners hike (canoe, windsurf and other outdoor activities) in addition to running.
    • Most ultra runners logs many more hours than your average runner (> 50 per week) and do back to back weekend long runs (e.g. 20 miles on Saturday, 10 on Sunday kinda thing).
    • Most ultra runners know their equipment very well
    • Most ultra runners know their fluid/fuel requirements by season very well
    • Most ultra runners have a high tolerance for pain or just can't stop running unless there is serious physical injury.
    I received much advice from Ken (Running Stupid), Catra (Dirt Diva), and Sam Hsu that I put to use when I used my 'free registration' to run my own 50K at Lake Folsom later that year in April.

    There is no down side to spending half a day at the races and plenty of direct and indirect benefits doing so.  I've volunteered two more times thus far in 2013.

    Race Director Tim with several very fast trail runners.





    Typical long slow summer run atire

    In Northern California, Summers are relatively mild in that it can get hot during the day but morning are normally cool and humidity is low.  Here is typical running, race attire for long slow summer weekend runs:
    Shoes : Montrail Rogue Racer  About 9 oz shoes, sort of a neutral shoe with a little mid foot support and lugs on the bottom for traction.

    Socks : Asics low-cut three for $12 at National Running Center (NRC)!

    Shorts : I like the Frank Shorter's Marathon split running shorts when they are on sale for $16.  Or, the regular non-split when they are on sale for $10.  Can't get a better, lighter pair of shorts for $10!

    Singlet Tops : Frank Shorter's Accent Tank Top when on sale for $16 or less.  Comes in four different colors either on white or solid.  Excellent tops.  I like the high-visibility especially at night with the reflectors that are iron-on the back of the shirt.

    Hat  : Basic 'head sweats' hat with front liner to help control sweat.  Normally $10 and if I'm doing an order at NRC I'll add a head-band for winter.

    iPhone arm band : I've tried a bunch of them and my favorite is the iFitness arm band because it had a half zip side to allow easy access to the phone while you are running to take pictures, made out of neoprene so it doesn't pinch, will accommodate iPhone with case and comes in different colors.

    Accessory Belt : Can't beat the classic SPIbelt  for comfort and flexibility.  I normally keep a packet of GU, car keys and $20 just in case.  Put money or anything you don't want to get sweater in a baggy first just in case.

    22-oz hand held : I have many, many hydration systems, but the one I always have with me and count on is the CamelBak Quick Grip because the grip is comfortable, secure and has a strap to sinch down for a tight ... well ... grip.  There is also a small zipper pocket on the side for a car key, some money and a GU - but not much else.

    As soon as the early morning weather drops below 60, I'll transition to CW-X pro racing tights not only for the bit of insulation but integrated band puts that little extra spring into your step.  Very comfortable.  However, there is a seam around the crotch so I'd recommend also wearing technical underwear with it.

    Saturday, July 20, 2013

    iPhone5 running apps : RunKeeper it is

    On my iPhone 5 now I have six running-related apps installed : RunKeeper, Strava Cycling, MapMyRun, TrainingPeaks, Fitocracy and Runmeter.

    I've decided that these apps and their associated websites to host and analyze data is just too complicated and takes too much time to sync the data, etc.
    TrainingPeaks (TP)  is associated with my Timex Ironman GPS triathlete watch which even though it is waterproof has such slow GPS sync that has become less useful to me. So, TP and Timex watch have been retired.

    Strava Cycling is fine for discovering other cyclers in your area but the interface is not tuned for runners and since I'm a runner who occasionally cycles not that useful.  Strava is out.

    Runmeter is kinda cool but because I disabled payments 'General->Restrictions->In-Apps Purchases set to OFF' on my phone the app constantly prompts me asking me if I'd like to turn it back on. Very annoying and by that general principle alone RunMeter is out.

    MapMyRun with its many advertisements using the free version couple with many route print features disabled again in the free version is out. However, our club leader uses it and has many saved routes, so will keep it until I've run all routes to have my own history in RunKeeper, then out!

    Fitocracy isn't just a running app and incorporates points/quests for total workouts so will leave it installed for now. Plus I have it linked with RK so I get updates automatically.

    RunKeeper (RK).  Has the simplest interface, no ads, has auto-pause, posts to facebook/twitter in the free version (only runkeeper live is not available in free version).

    There was the problem of not having a widget for Blogger that was compatible for RK but I have since found one _and_ I found someone who knows how to bulk load all my RK history into dailymile!   So, whether I use RK or Garmin I can pretty much get the data automatically updated in Fitocracy, RK, Dailymile and on Blogger.

    Life is incrementally less complex but still looking for easier integration of data and social media sites.

    References:






    Friday, July 19, 2013

    Running the ITR 50K at Lake Folsom

    After I finished two marathons in the month of March (Napa Valley and Oakland) I thought what would be my next logical challenge?  Somehow, not exactly sure how, the thought of running 6 extra miles to make the magical 'ultra' millage just wouldn't leave my mind.  Knowing the difference between a road and trail race I consulted an experienced trail ultra runner named 'Ken' from Running Stupid regarding running a trail marathon and which race would be appropriate for a newbie.  I actually volunteered at an Inside Trail Racing (ITR) 50K race at Lake Chabot and got a first hand view of all the 50K'ers, got to hear about all the races they've been in, equipment they used and tips/tricks used to help complete the race per their desired pace/time.  After the race as we were cleaning up the finishers table, cooking that last pot of vegetarian and beef noodle soup, I decided on the Lake Folsom 50K towards the end of April because the race _only_ had 2,850ft of total elevation change over 31 miles.  Elevation change is obviously a major indicator of how challenging a course is and there are other factors!






    Thursday, July 18, 2013

    Product Review : Sketchers Go Run 2

    I held off trying the new Sketchers shoes because let's face it the parent company makes kids shoes!!!  However, after reading RunBlogger's review of the shoe in February I bought a pair and have been truly impressed by how comfortable they are and how much they can improve your track workouts/5k sprints.

    Overview of The Skechers 'GoRun' Shoes in this Roundup


    •  Go Run 2 (GR2) : A minimalist, lightweight, flexible 4mm-drop racing shoe.
    •  Go Run 3 (GoRide 3) : A more traditional, generic 4mm-drop running shoe. (read the review here)
    •  Go Meb : A Minimalist, stability 4mm-drop racing shoe. (read the review here)






    The shoes really should be called slippers as they are so flexible and comfortable.  In fact I wore them to work for several days and really didn't want to take them off.  However, track Tuesday finally came around and I had to take them for a test drive doing ladder runs.  I was not only able to maintain my 5K race pace but completed a 6 min/mile 200 and 400 sprints in them.  These are my 'goto' shoes for 5K and track work outs now.  I've heard about people doing long distance runs and even trail running in them but two things concern me:

    1) The bottom 'cleats' are very soft and within two weeks several wore right off.
    2) There is little protection in the toe so trail running is out

    I think they would do fine for a single marathon but then you'd have to buy a new pair for your second.  Good for sketchers bad for runner's budget.

    Product Review : Tecnica Inferno X-lite


    Everyone has their favorite running shoe for road, trail or just walking around in.  My current favorite trail shoe is the semi-oversized Tecnica Inferno X-Lite.





    The shoes weigh about 10.5 oz (without being covered in dirt!) so I don't use them for track or sprint runs (e.g. 5K).  For track or sprint runs I like the 6oz slipper like Sketchers Go Run 2 or 9oz Montrail racing shoes. [More on those later]

    However, for longer runs where the ground is uneven with rocks, roots, rivers and generally tough conditions you find on a trail the extra cushioning and hard toe help protect your feet.  In addition to the nice ride, the quick bungee lacing system eliminates worrying about whether your laces come undone or not.  

    The top is breathable so you wouldn't want to submerge the shoe and I'd imgine the shoe itself would trap water; however, the shoe is sealed and I've gone through puddles and haven't noticed any water getting into the shoe at all. Very nice.  I haven't purposely submerged my foot yet to see how much water the shoe retains but I guess that would be the next test to simulate real winter or spring running.

    In short, I'm very happy with these shoes as a semi-cushioned long distance trail shoe.

    [Update - June 2nd 2014]

    Last weekend I did a training run in the Mill Valley, CA area in preparation for The Dipsea Race coming up. I wore my now second pair of X-lites which performed very well on a tough course.  The shoes started off a white tone and everything came back covered in dust a nice light brown in color.  I do own a pair of Hoka Stinsons but I still like the X-lites for tougher trail conditions with lots of exposed rocks, roots, etc; mostly, because the X-lites have a larger and reenforced toebox.


    Wednesday, July 17, 2013

    Running the 4th 2013, Ahgan Cup Running Festival, Taibei, Taiwan

    After I gained more confidence that I could figure out the logistics to run a race in Taiwan by completing the Standard Chartered 12.KM race, my sister in law helped me sign up for one of the local races called Ahgan Running Festival.  The Ahgan race is held in north-west Taiwan in the ZhongShan sports area.  Unlike the Standard Chartered race, the Ahgan race registration is in Chinese only and the payment must be done at one of the 7-Eleven Kiosks.  So, pretty much you need local help to join this race.

    The bib is rather large and contains a 'D-loop' attached to the top of the bib.  Some inventive runners attached to the back of their hats and some to the back of their shorts. I showed my Half Marathon pride by wearing my Half Fanatics singlet which was amazingly recognized by one runner.





    Running the Standard Chartered 12.5k, Taibei, Taiwan ROC

    It is now July and a month ago I was lucky enough to squeeze in not one but two races in Taiwan during our bi-annual trip to visit the extended family.  Just to give some context here.  Summer months in Taiwan are 'tropical' to put it kindly; or, in other words hot, humid, sticky and down right hostile to human habitation.  Normal people 'race' from one air conditioned building, car or cab to another spending the minimum amount of time exposed to the sun and air.  Not many choose to run on purpose in the summer months of Taiwan.  Then again, we aren't normal, we're Runners!


    My 'test race' to see if I could actually handle the logistics and weather was the Standard Charted Charity Run; since, it was only 12.5KM, located near my mother in law's house, was known to be well managed and most importantly had registration and payment instructions in English!

    Payment and registration was done in the States two months before the race and was easy  and inexpensive (600 NT or $30 USD)!  Bib pickup was done at tents in the Breeze shopping center downtown near Taibei 101 and was orderly and efficient.  Yes, the staff speak English but if you speak Mandarin or Taiwanese use it!  The packet consisted of a race number, shoe tag and a nice technical shirt from Adidas I believe.