7 Ways To Eliminate Foot Pain While Hiking | Erik The Black's Backpacking Blog

7 Ways To Eliminate Foot Pain While Hiking | Erik The Black's Backpacking Blog

Origins of U.S. Olympic Team - ESPNHS

For most of USA Track and Field's recently minted team members for the upcoming Olympics Games, their path to London first traveled through California, whether it be via the high school route, the collegiate path, or both.

Through Friday's finals, former Golden State preps have accounted for more than twice the Olympic Team membership than that of any other state. 


Origins of U.S. Olympic Team - ESPNHS

Hiking Mt Whitney: Tallest Mountain in the Lower 48 States | OPAdventureTeam.com

Hiking Mt Whitney: Tallest Mountain in the Lower 48 States | OPAdventureTeam.com

All-Area candidates: Girls track and field - BakersfieldCalifornian.com

All-Area candidates: Girls track and field - BakersfieldCalifornian.com

All-Area candidates: Boys track and field - BakersfieldCalifornian.com

All-Area candidates: Boys track and field - BakersfieldCalifornian.com

Raw and Uncut 2: Ramblings with Jimmy Dean Freeman | Trail Runner Nation

Raw and Uncut 2: Ramblings with Jimmy Dean Freeman | Trail Runner Nation

Krissy Moehl Post-2012 Western States 100 Interview

Krissy Moehl Post-2012 Western States 100 Interview

Foot strike Patterns of Men and Women at the US Olympic 10K Trials | Runblogger

Foot strike Patterns of Men and Women at the US Olympic 10K Trials | Runblogger

Jorge Maravilla Post-2012 Western States 100 Interview

Jorge Maravilla Post-2012 Western States 100 Interview

Patience: Ellie Greenwood’s 2012 Western States 100 Race Report

 Sometimes running your best is about not running at all, or at least knowing when not to run yet having the faith in the running you have already done in the months leading up to a big race. This could not have been more true for me before this weekend’s Western States 100 miler. I had raced a hard 89km downhill effort on roads just 20 days prior (Comrades), yet for any ultra runner a 20-day taper into a race seems unfathomably long

Patience: Ellie Greenwood’s 2012 Western States 100 Race Report

Tim Noakes on the Serious Problem of Overhydration in Endurance Sports | Outdoor Adventure Blog | OutsideOnline.com

 South African exercise scientist Dr. Tim Noakes wants to change the way endurance athletes think about hydration. He believes that, over the course of the last 30 years, people have been scared into drinking too much fluid while exercising. As a result, he says performance has suffered and people have died. He’s counted a dozen deaths in endurance events caused by exercise-associated hyponatremia, a condition that results when athletes drink too much fluid.

Tim Noakes on the Serious Problem of Overhydration in Endurance Sports | Outdoor Adventure Blog | OutsideOnline.com

2012 Western States 100 - a set on Flickr

2012 Western States 100 - a set on Flickr

2012 Badwater Race Zine

It's here! The 2012 Badwater Ultramarathon Race Magazine:
Note that we decreased the Race Magazine size a few years ago in order to save trees. If you print a copy, PLEASE be sure to set it to print two pages to a page (since the pages are half of a normal page size). Thanks to Kevin Fung for the design and layout, and to 508 veteran Bob Corman of Team Spike the Wonder Dog who will publish the printed version!

Ryan Sandes Post-2012 Western States 100 Interview

Ryan Sandes Post-2012 Western States 100 Interview

Rory Bosio Post-2012 Western States 100 Interview

Rory Bosio Post-2012 Western States 100 Interview

Footfeathers: How to be an Ultra Pacer - Part 3 "Case Study"

 Ok, now that we all have a grasp of how unglamorous pacing truly is (travel on your own dime, taking time off work, telling a grown person when to eat, often moving at a pace that makes you feel as though time is actually going backwards, and watching your runner cross the line to loud applause, hugs, medal, buckle, and other accolades while you stand alone off to the side, soup broth stains on your shirt, picking burrs out of your socks, and wondering where you can get a beer at 4 o'clock in the morning), we can now look at a case study in the form of one's pacing duties at Western States 100 from last weekend.

Footfeathers: How to be an Ultra Pacer - Part 3 "Case Study"

Ellie Greenwood 2012 Western States 100 Champ Interview

Ellie Greenwood 2012 Western States 100 Champ Interview

Timothy Olson 2012 Western States 100 Champ Interview

Timothy Olson 2012 Western States 100 Champ Interview

AJW’s Post-2012 Western States 100 Commentary

AJW’s Post-2012 Western States 100 Commentary

Hardrock Qualifying Standards

 Each year, we are faced with the difficult problem of how to choose 140 starters from nearly six times that many applicants, while still respecting the values that make Hardrock Hardrock. The Board feels that our ideal mix of runners would be 25% first-time Hardrockers, 25% veterans (i.e. >= 5-time finishers), and 50% everyone else. To preserve this mix, we are replacing our single weighted lottery with three weighted lottery pools, each with its own wait list:

Hardrock Qualifying Standards

Chase is on again for Billy Nelson - BakersfieldCalifornian.com

 Billy Nelson got a taste of the Olympics in Beijing four years ago, and that's made him more motivated as the 2012 London Games approach. Nelson, a 2002 graduate of Taft High School, will enter the U.S. Olympic Track and Field Trials as top-rated in the 3,000-meter steeplechase.

Chase is on again for Billy Nelson - BakersfieldCalifornian.com

Weissenbach at Oly Trials - ESPNHS

Harvard-Westlake High's Amy Weissenbach, the 2011 and 2012 California state high school champion in the two-lap event, came up short in her bid to advance to the next round of the Olympic Trials.

Weissenbach, who was coming off the final curve and was readying to unleash a final burst of speed, had her momentum trampled while trying to avoid a late-race spill in first-round action of the 800-meter run.

Weissenbach at Oly Trials - ESPNHS

Fast Times to Placer High: 2012 Western States 100 Results

 Ellie Greenwood summed up the 2012 Western States 100 well when she said to fellow champion, Timothy Olson at the finish, “It wasn’t good weather, it was fast weather.” Indeed, it was downright miserable for the first 40 or more miles with temperatures barely cracking 40F (4C), winds, and rain mixing with hail. Downright miserable.

Fast Times to Placer High: 2012 Western States 100 Results

Timothy Olson & Ellie Greenwood 2012 WS100 Finish Line Interviews

Timothy Olson & Ellie Greenwood 2012 WS100 Finish Line Interviews

2012-13 Montrail Ultra Cup Schedule

2012-13 Montrail Ultra Cup Schedule

New Sandbag Rule's Results

2012 Sandbaggers after second race (301 runners):

http://www.bakersfieldtrackclub.com/2012ss2.pdf

Footnote on Sandbag enforcement, by rule they are placed back to 31:00 Clock time.
(1) Runner exceeded their 5:00 min. improvement limit by 5:33, subsequent improvement will result in further penalty.
(2) Runner exceeded their 5:00 min. improvement limit by 2:26, subsequent improvement will result in further penalty.
(3) Runner exceeded their 5:00 min. improvement limit by 0:45, subsequent improvement will result in further penalty.
(4) Runner exceeded their 5:00 min. improvement limit by 2:19, subsequent improvement will result in further penalty.
(5) Runner exceeded their 5:00 min. improvement limit by 1:22, subsequent improvement will result in further penalty.
(6) Runner exceeded their 5:00 min. improvement limit by 3:10, subsequent improvement will result in further penalty.
(7) Runner exceeded their 5:00 min. improvement limit by 0:12, subsequent improvement will result in further penalty.
(8) Runner exceeded their 5:00 min. improvement limit by 0:07, subsequent improvement will result in further penalty.

2011 Sandbaggers after second race (280 runners):

http://www.bakersfieldtrackclub.com/2011ss2.pdf

Footnote on Sandbag enforcement, by rule they are placed back to 31:00 Clock time.
(1) Runner exceeded their 20% improvement limit by 11:24, subsequent improvement will result in further penalty.
(2) Runner exceeded their 20% improvement limit by 4:48, subsequent improvement will result in further penalty.
(3) Runner exceeded their 20% improvement limit by 1:51, subsequent improvement will result in further penalty.

2012 San Diego 100 Mile Endurance Run

A Trail Runner's Blog: 2012 US Olympic Trial TV Schedule

Friday, June 22 — TV COVERAGE: 6-8 PM PST on NBCSN

3:10 PM Men’s 400m First Round
3:35 PM Women’s 400m First Round
5:00 PM Women’s 800m First Round
5:20 PM Men’s 800m First Round
5:40 PM Women’s 100m Hurdles First Round
6:00 PM Women’s 100m Qualifying
6:45 PM Men’s 10,000m Final
7:20 PM Women’s 10,000m Final
A Trail Runner's Blog: 2012 US Olympic Trial TV Schedule

Footfeathers: How to be an Ultra Pacer - Part 2

 Before you meet up with your runner it helps if you've been crewing for him over the first sections of the race, so you can see the gradual transformation from happy, clean, likable person, to filthy, hobbling, scratchy-voiced, grouchy shell of a human.  With any luck, you will grow a tiny seed of pity for the poor slob, which will hopefully give you at least a touch of patience. 

Footfeathers: How to be an Ultra Pacer - Part 2

2012 Western States 100 Live Coverage

Saturday morning at 5 am local time (PDT), the ultrarunning world’s eyes turn to the Sierra Nevada where runners will embark upon the Western States 100. iRunFar team members Bryon Powell, Meghan Hicks, and Andy Jones-Wilkins, as well as a squad of adjunct reporters will be livecasting the event on iRunFar’s Twitter feed. We’ll be combining our twitter feed with other news sources in the below CoverItLive window, which also allows you to join in a discussion of the WS100.
Tell your friends. Join the discussion. Enjoy.

2012 Western States 100 Live Coverage

Disabled man with no legs climbs Mount Kilimanjaro: Spencer West scales mountain using his HANDS | Mail Online

Disabled man with no legs climbs Mount Kilimanjaro: Spencer West scales mountain using his HANDS | Mail Online

Killa Hilla Summer Challenge 2.0 - Track & Field Meet

Killa Hilla Summer Challenge 2.0 - Results

Review: HB Tune Hand-Held iPhone Case | Runblogger

 I generally don’t run with my iPhone (unless I forget my Garmin), but lately I’ve been trying out a few running apps for reviews I’m working on, and I’ve come to realize that not only do I hate carrying my iPhone on my arm, it’s also really difficult to see and manipulate an iPhone that is not held in-hand. I’ve long been a fan of hand-held water bottles, so the idea of holding my phone in hand when I run seemed like a no-brainer, but doing so without something to secure it in place was always an issue.

Review: HB Tune Hand-Held iPhone Case | Runblogger

To Be Chicked

 ‘To be chicked,’ I’ve looked it up. It’s not in the Oxford English Dictionary. It is, however, pretty prevalent on Google, though that may say more about the relevancy of Google compared to the OED in 2012 than anything else. It also seems to indicate that numerous male runners (and, I discovered, cyclists) have had women finish ahead of them in races and felt the need to coin a phrase for this. Or, shock and horror, female runners have happily used the term themselves when they are fairly content to have finished ahead of certain men in a race.

To Be Chicked

Study links childhood obesity to poorer math performance - BakersfieldCalifornian.com

Obese children face risks to their emotional and social well-being that can harm their academic performance, new research suggests.
The study, published Thursday in the journal Child Development, found obese elementary school children performed worse on math tests than their peers without weight problems.


Study links childhood obesity to poorer math performance - BakersfieldCalifornian.com

ESPN closing its high school business unit

ESPN is closing its high school business unit, reports SportsBusiness Daily, which includes its ESPNHS.com website, two magazines and its event management service, which staged all-star events and high school games at Disney World. With the closing in mid-September, about 75 staffers will lose their jobs.

ESPN closing its high school business unit

2012 Western States 100 Men’s Preview

 It’s become trite, but once again, one of, if not the best 100 mile field of all time will be lining up in Squaw Valley the morning of Saturday, June 23rd. Start with the fact that every single man from last year’s Top 10 reentered this year, throw in a wicked talent infusion by way of Montrail Ultra Cup entries, and cap that off with a pair of stellar international additions and we’re talking a historic race. We’ll preview these natural groupings before sharing a few other notable entries.

2012 Western States 100 Men’s Preview

2012 Western States 100 Women’s Preview

 As good as the men’s field will be at this year’s Western States, the women’s field might very well represent a larger percentage of the world’s top trail ultra talent. Eight of last year’s Top 10 are scheduled to come back, a ton of talent was added via the Montrail Ultra Cup, and Lizzy Hawker comes to America via the the international entry option. That’s not to mention the many other great runners racing this year. It’s almost easier to note who’s missing from the field than who’ll be there. Actually, it would be easier, but that’s not how we do things here at iRunFar. So, without further ado, the women of the 2012 Western States 100!

2012 Western States 100 Women’s Preview

2012 adidas Grand Prix - ESPNHS

 In the boys mile race, Stockdale of Bakersfield sophomore Blake Haney, who placed third at last weekend's California state championships, enjoyed a lifetime-best performance by clocking 4:09.43 while placing 13th in the 15-runner field. The time was not far off of Elias Gedyon's sophomore state record 4:08.69 set at the 2009 Arcadia meet.

2012 adidas Grand Prix - ESPNHS

San Diego 100 Race Report: Course Record Run « Jeff Browning Ultrarunning Blog – Ultramarathons – Endurance Trail Running – Running 50K, 50 Miles, 100k, 100 Miles

The course is held 40 miles inland in the mountains east of San Diego. There is 15,800 feet of elevation gain. The course is known for being pretty technical, exposed (no trees) and windy. June is usually hot, typically in the 80s and windy on the ridge and 90s in the canyons. The hardest part is that, after mile 15, you NEVER, ever have shade until 72 miles into the race. The course starts and finishes at Al Bahr Campground on Sunset Highway and does a loop SW and then connects to the PCT (Pacific Crest Trail) and runs north hovering on a ridgeline between 4,500 and 6,000 feet overlooking the Anza Borrego desert to the east. The course then heads west and down into Noble Canyon (the hot part of the course) for a figure eight loop and back up Green Valley to the ridgeline and the PCT. Then a northern loop along the shore of Lake Cuyamaca, over Stonewall Peak and then down the drainage paralleling Hwy 79 as it descends toward San Diego, then back up to gain the ridge (at mile 51/80) and take the PCT back 20 miles south to finish at Al Bahr.

San Diego 100 Race Report: Course Record Run « Jeff Browning Ultrarunning Blog – Ultramarathons – Endurance Trail Running – Running 50K, 50 Miles, 100k, 100 Miles

the COYOTE BUSHIDO - "Way of the Trail Runner" | A Running Commentary on Life

1. Your Physical Health is Ground Zero

Running should enhance your health, not tear you apart. Recovery is key. Always keep in mind the point of doing this is to maximize your health/fitness/well-being. If you are constantly pushing, never taking time for recovery (especially if you’re prepping for “an ultra”) you will soon break down or burn out. Keep an eye on your energy levels, your health, and your physical aches-n-pains. Either we make time to self-maintain or soon we’ll be doing all the things we should have been doing all along while injured.

 

the COYOTE BUSHIDO - "Way of the Trail Runner" | A Running Commentary on Life

The Yin-n-Yang of Distance Running & Life: Patience VS Passion | A Running Commentary on Life

 What I'd love to leave you with is this: you are part flesh and part machinery and all heart + soul.  One needs both passion coupled with patience to maximize your potential in order to achieve all you are capable of accomplishing.  What area do you need to work on?  The work will reap many benefits.  Get after it, yo.

"Ambition is the path to success. Persistence is the vehicle you arrive in."

The Yin-n-Yang of Distance Running & Life: Patience VS Passion | A Running Commentary on Life

Dear Race Director | Trail And Ultra Running

Dear Race Director,
I hope this letter finds you well. I wanted to take a moment to share a few thoughts and feelings with you in the hopes that you can continue to foster our sport in the right direction. I’m sure you can understand an ultra-runner like myself, finding great need in attempting to protect something I hold so dear to my heart. It’s just natural seeing as I’ve noticed some changes you’ve made since I started running these things back in 2005. Please hear me out, I beg of you, so that together we can maintain a community that is fair, just, and which protects the valued sanctity and history of our sport.

Dear Race Director | Trail And Ultra Running

Surviving Your First Hundred – Part 2: Execution

 Happy June! The true meat of the racing season is here – it’s hundred-mile time. Earlier this spring, with the sterling silver still barely cooled in my Western States buckle, I highlighted several lessons that helped me survive my first hundred-mile race. Taken from “Deep Survival” – a resource on survival situations, I discussed the elements of preparation necessary for successful survival of a hundred mile event.
In this column, we’ll go over how to survive the event, itself. In the book’s conclusion, author Laurence Gonzales outlines the salient points of “how to act when in mortal danger.” And since everyone struggles in a hundred, these points apply to us all:

Surviving Your First Hundred – Part 2: Execution

Footfeathers: San Diego 100 - Race Report

My new Garmin 310XT died at 18 hours (they lie when they say it has a 20 hour battery life), so I didn't really have anything to push me. I crossed the line in 19:01, took a quick, cold shower, and crawled in my sleeping bag for a couple hours.

I wore my La Sportiva C-Lite 2.0s every step of the race.  I changed socks at mile 72.  I used one hand held bottle for miles 1-14, two hand held bottles (one with water, the other with electrolyte) from 14-72, then my 35 ounce Hydrapak vest to the finish.  I wore my Rudy Project photochromatic sunglasses.  I'd also like to thank Udo's Oil for their support and amazing product.  I use it every day and am constantly stunned by how well I recover since I started using it 9 months ago.

Footfeathers: San Diego 100 - Race Report

Longs Peak FKT (Keyhole Route) — Anton Krupicka

Longs Peak FKT (Keyhole Route) — Anton Krupicka

7 Trail Run Recovery Tips | Active.com

Icing and massage are just two ways runners can help themselves bounce back from tough runs and ensure they're ready to hit the trail again the next day. Here, Josh Shadle, the owner of AllSports Recovery Club in Boulder, Colorado, demonstrates the best stretches and products to ease post-run soreness, while Stacy Sims, a Stanford University exercise physiologist and nutrition scientist, provides advice on what to eat after a run.

7 Trail Run Recovery Tips | Active.com

Cottonwood Lakes to Mt. Whitney on Vimeo

Cottonwood Lakes to Mt. Whitney on Vimeo

ultraRUNNING Online - A Refresher Nutrition Course for Ultrarunners

How Nutrition Helps Increase Metabolism/Fat Burning

• Breakfast revs up metabolism by recovering liver glycogen from “overnight fasting” (sleeping).
• Eating one - two hours before exercise increases your body’s ability to burn fat.
• Consuming lower glycemic index (GI) foods post-exercise will help to burn fat longer. Or you can add protein, fiber and/or unsaturated fat to your high GI foods. Good snacks include small nut butter and fruit spread sandwiches on whole wheat bread, low-fat or non-fat yogurt, complex cookies like plain or wheat Fig Newton’s™, whole fruits, less-processed grains and cereals, a few nuts or fat-free chocolate milk. Try to keep the ratio about one part protein to four parts carbohydrate.
• Eating fiber (and water) with higher GI foods. Try to get three grams of fiber per serving. This will keep your blood sugar from “spiking”.

ultraRUNNING Online - A Refresher Nutrition Course for Ultrarunners

Countywide bike plan ready for public comment - BakersfieldCalifornian.com

Imagine being able to bike your way around Isabella Lake protected by painted bicycle lanes, or better yet, a paved path separated from the highway.
Or visualize new bike lanes in Oildale and east Bakersfield designed to help make commuting by pedal-power more feasible for everyday people.

Countywide bike plan ready for public comment - BakersfieldCalifornian.com

Sharman Ultra: Do Ultra Beards Make You Run Faster?

At the end of last year I made a few light-hearted predictions about ultrarunning in 2012, including that ultra beards would go out of fashion. From what I've seen so far this year the men with beards still have beards. But for anyone trying to emulate their achievements, the important question is...do beards make you run faster in the mountains?


Sharman Ultra: Do Ultra Beards Make You Run Faster?

ultraRUNNING Online - Browning, Tompkins Win at San Diego 100

Mount Laguna, California, June 10. Jeff Browning and Shawna Tompkins were winners of the 12th annual San Diego 100, held in the mountains about an hour east of the city center. Both runners led throughout most of the race. Tompkins, who finished sixth overall, cruised to a four-hour win over the second woman, Ronda Sundermeier.

The race features about 21,000 feet of vertical and is mostly run between the Pacific Crest and Lake Cuyamaca at 4000-6000 feet above sea level. Runners were treated to ideal weather, with starting temperatures in the mid-40s, warming to the mid-70s on the lower part of the course. Sunday proved warmer, but most of the runners were on the higher part of the course as the last 20 miles is mostly on the Pacific Crest Trail. Of the 191 starters, 131 finished within the 32-hour time limit.

ultraRUNNING Online - Browning, Tompkins Win at San Diego 100

Footfeathers: Race Preview - San Diego 100

 The course has also seen changes and is now quite a bit more difficult than it was a couple years ago.  Karl Meltzer owns the course record on the older, easier course with a time of 15:48 in 2006, when he ran uncontested (as usual) with a speedy Josh Brimhall coming in over an hour later.  For comparison, last year's winning time was 18:00, in a run by Dylan Bowman who fought off late charges by Yassine Diboun and Rod Bien in a tie for 2nd in 18:12.  I scampered in after suffering a poorly run race in 22:46 for 15th overall.  Dylan had already showered, had breakfast, and was planning his next race by the time I crossed the finish line.

Footfeathers: Race Preview - San Diego 100

6 Experts Share Their Weight-Loss Tips for Runners | Active.com

Matt Fitzgerald's Tip: Eat a Big Breakfast

Research shows that individuals who eat the most calories before noon actually eat the fewest total calories over the course of the day. It seems that eating a hearty breakfast reduces appetite in the afternoon and evening. In a recent Brazilian study, obese women who ate a large, 610-calorie breakfast every morning lost 21 percent of their body weight over an eight-month period, while obese women on a low-carb small breakfast diet lost only 4.5 percent of their body weight. The women on the big breakfast diet reported less hunger and fewer cravings throughout the day.
As a general rule, try to consume eat least 25 percent of your total calories for the day within an hour of waking up.

6 Experts Share Their Weight-Loss Tips for Runners | Active.com

How to Make the Most of Your Marathon Speed Workouts | Active.com

 Speed workouts are important for all runners, regardless of the distances they’re training for–even the marathon distance. The base of marathon training is long, steady-state running, but to maximize overall speed, even marathoners need to include interval or speed training in their routine.
But what does a marathoner speed workout look like? How often should you include them in your overall training? And how close to race-day should you back off doing speed workouts?

How to Make the Most of Your Marathon Speed Workouts | Active.com

8 Tips for Running in Hot Weather | Active.com

 Summer is a great time for being active and training for fall races. Whether you have more time on your hands, more daylight, or just the desire to get out and run, summer is a great season for training.
However, with summer comes high heat and you want to take precaution when doing your runs. Here are some tips for staying cool while running in hot weather.

8 Tips for Running in Hot Weather | Active.com

Stockdale High Jumper at State

2012 CIF State Meet - Smotherman - Galleries | ESPN High School Sports via kwout

State Finals Story - ESPNHS

State Finals Story - ESPNHS

 After the San Diego Section finals -- where he had won both the 1,600 and 3,200 -- Darren Fahy of La Costa Canyon had planned to just run the 3,200 at state. However, as things ended up, he was entered in both race and because the state meet has an "honest effort rule", he would to have to run both events or be disqualified from the meet. Rather than agonizing over the situation, he turned a turned a negative into a positive. First he qualified for the 1,600 final with an easy 4:14.07. Then, in the final, he continually "upped the ante"-- running splits of 65.50, 63.37, 61.75 and 58.15 -- to easily defeat Luis Gutierrez of Rancho Cucamonga, 4:08.78 to 4:10.94. Sophomore Blake Haney was third at 4:11.85. Cody Brazeal of Buchanan, the state leader at 4:07.72, was fourth in 4:12.56. Two-and-a-half hours later, Fahy was back on the track for the 3,200 final, where he was very crafty in letting other runners break the wind for much of the race and passed the 1,600 in 4:37.38. With one lap remaining, (reached in 8:03.7), the race was down to Danny Martinez of St. John Bosco, Fahy, Daniel De La Torre of La Salle (Pasadena) and Jonah Diaz of Palos Verdes (Palos Verdes Estates). Fahy then ran a 59-second last quarter to win in 9:03.29, followed by Martinez at 9:05.74, Diaz at 9:05.79 and Del La Torre at 9:06.60.

How Leg Muscle Activity Changes as Running Step Rate is Increased | Runblogger

 “The results from this study show that increasing step rate is associated with an increase in muscle activity primarily during late swing phase. This increased muscle activity in anticipation of foot-ground contact likely alters the landing posture of the limb and subsequent joint moments and energy absorption. Further, the increased activity observed in the gluteus maximus and medius suggests running with a greater step rate may have therapeutic benefits to those with anterior knee pain.”

How Leg Muscle Activity Changes as Running Step Rate is Increased | Runblogger

A Trail Runner's Blog: Pacific Coast Trail Runs Shuts Its Doors

A Trail Runner's Blog: Pacific Coast Trail Runs Shuts Its Doors

Doors are closing at Pacific Trail Runs | Ahotu Marathons | Blog

Doors are closing at Pacific Trail Runs | Ahotu Marathons | Blog

The Redefinition of Running

The Redefinition of Running

 In its simplest form, I think trail running is nothing more than travelling quickly on foot over land. On flat, smooth land this means we are running quite fast and very evenly paced. On steep, uneven land this might mean we are walking much of the time and covering less than 4 or 5 miles an hour on average. Throw mud, snow, rain, wind, etc into the mix and things become even more varied.

Mr Trail Safety Speaks!: So, You Want To Pace...

However, we all start at the beginning. If this is your first time pacing, think very carefully about the following:

• Are you up for "running" [or not] above or below your comfort zone?
• Do you have romantic notions about the task ahead of you? This encompasses both overt or cryptic attachments to your runner [provided you know them], and/or the business about being out all night and the brutal part of the day.
• Have you run at night? More than once? On the course? In bad weather?
• Do you have an urgent, time-sensitive appointment Saturday or Sunday? Too bad. You'll miss it, guaranteed.

Mr Trail Safety Speaks!: So, You Want To Pace..

6 Secret Weapons in Dave Scott's Arsenal | Active.com

6 Secret Weapons in Dave Scott's Arsenal | Active.com

 “You rarely do a workout with the vigor and intensity that you have when you start a race,” says Dave Scott. Yet you give yourself time to warm up on training days. Whether you start a ride by catching up with your buddy, or you ease into your run with a slow jog, you’re giving your body time to adjust.

Night Walker Time in San Diego

Well San Diego is almost here! My first trail 100 miler and I have never been on a mile of the trail. I went to UCSD long ago but never venture beyond the coast for the most part.

SAN DIEGO 100 MILE ENDURANCE RUN

June 9-10 2012

This race is east of San Diego and is on parts of the PCT. It looks like it is various loops in the mountains with altitude from 3000 to 6000 feet. Course Maps HERE.

The goal for me is to make the 32 hour cutoff so that I can get a Western States qualifier.

For this race, I am using drop bags for the first time and hopefully I am planning right. It is Thursday morning and I am in my room trying to guess what I will need at the four drop bag locations.

Right now I am going with a bottle of Dr. Pepper, a peanut butter and honey sandwich, Clif Shot Blocks and  Saltsick caps.

For on the run hydration, I am in a quandary. For years I have used a Nathan pack and one Nathan handheld but often I do not empty the backpack and hence I care a lot of extra food and water during the race. So at the Leona Divide 50 miler, I went with 2 handhelds like the fast runners do and it went well except that my arms got tired at times. I did not run out of water during the race and liked not wearing a backpack.

But for this race, I do not know the course or how long it will take me to get from point to point. Hence my dilemma.I do not want to wear my Nathan but I do not want to run out of fluids. Another issue is that my Nathan seems to chafe me and I would rather not deal with that problem.

One solution is to use my day hiking Camelbak which I really like despite it's size. I have summited Whitney twice with this pack and done the R2R2R twice with it as well. It holds 100 ounces instead of 70 ounces which is good but means more weight. The nice think about my Camelbak is that it doesn't chafe and is really comfortable.

If i go with the Camelbak, then I could use Black Diamond Ultra Z - Poles which worked great at the Grand Canyon. The SD 100 allows poles and the BDUZs are so light, it would be worth it to use them.

A friend (Jason) sent me this report of the course:

• 0-13.8 miles: Very runnable so don't overdue it.
• 13.8 - 23.6 miles: Some mild climbing and descents
• 23.6 - 31.3 miles: Tech descent, loose rock, hard on the ankles, hot and exposed.
• 31.3 - 36 miles: 4.7 mile loop: Hot, persistant horse flies. They draw blood. Brind bug spray or a face net. tougher than it looks.
• 36 - 44.1 miles: 8 mile climb in the exposed heat. 1/2 paved service road, 1/2 trail. Bring fuel and plenty of water.
• 44.1-51.3 miles: It might be dark by now. May people Drop at mile 44.1. I believe they when out to fast in the first 23 and didn't take care of them selvesin the canyon and during the climb. Make sure to have a flashlight through here. It rolls and has the best views of the run plus thousand foot drops.
• 51.3-58.9 miles: rolls and flattens out up to stonewall mine.
• 58.9 - 64.2 miles: rolls to flat before heading up a steep climb. Very exhausting climb. By this time, it was midnight for me. The wind picked up and the temps dropped a lot. The lows reached down into the low 30's so be prepared for that. After reaching the top, you have a tech decent to paso picahio.
• 64.2 -72.3: mild steady climb then a downhill rolling trail to sweetwater.
• 72.3 - 80.3: flat with a few mile climb up to sunset. The sun was rising for me as I approached sunset.
• 80.3 - 87.5: Rolls up to Pioneer mail 2. If the sun is up, it will start to heat up fast. Great views
• 87.5 - 91.5: Kind of loops around and is generally an easy section.
• 91.5-96.2: Felt like the longest 4 miles of climbing ever. Exposed and the last thing I wanted to see so near to the finish. You can get through it.
• 96.2 - 100 Miles: rolling and flat to the finish.

 The above was a preview of sorts and now it is Monday morning.

• San Diego 100 Mile Endurance Run - Coyote Style! (Photos by Alison HERE.)
• My first 47 miles HERE.
• Next 19 Miles HERE.
• Official Race Photos HERE. 
• The winner's race report HERE.

The view from race HQ on Friday was beautiful and intimidating at the same time because one could see what lay ahead for us the next day.

I left Bakersfield around 7:30 am on Friday and headed to the race. On the way there I stopped at Tommie Burgers for a pre-race ritual chili burger and when I back on the road, the traffic was pretty bad until I got past Disneyland. Since I went to UCSD, I knew the route and expected the drive. What I did not realize was that the race was a good 90 minutes away from the coast.

View from start / finish area.

View from my bunk.

Start

First mile following the Jester.

Following Todd

The above photos are from the start to the Meadows aid station. Todd and I were a team in that I followed him and only ran when he got 50 yards or more away. Todd was 70 and has run 30 hundred mile runs and lives in San Diego. So I figured he was the man to follow. He had run the race and knew the area well. Plus he had a plan to finish before the 32 hour cutoff.

• mile 1 - 1252 up 251 down 237
• mile 2 - 1341 up 63 down 137
• mile 3 - 1336 up 104 down 0
• mile 4 - 1433 up 142 down 27
• mile 5 - 1644 up 186 down 252
• mile 6 - 1621 up 46 down 244
• mile 7 - 1539 up 227 down 79
• mile 8 - 1423 up 21 down 153

After we left the first aid station, we did not see any other runners for awhile. The trail was still really nice and so were the views. But soon we started climbing and the trail got dryer.

• mile 9 - 1621 up 207 down 0
• mile 10 - 1548 up 145 down 153
• mile 11 - 1451 up 30 down 137
• mile 12 - 1703 up 295 down 0
• mile 13 - 1737 up 230 down 0

 At the Red Tail Roost AS (13.8) we found out that we were not last after all. Our overall pace was consistent and Todd said we were ahead of his planned 32 hour pace. The next aid station was Todd's Cabin (18.6) and I was running with Todd!

• mile 14 - 1449 up 54 down 154
• mile 15 - 1538 up 222 down 106
• mile 16 - 1442 up 43 down 255
• mile 17 - 1705 up 241 down 74
• mile 18 - 1643 up 140 down 132

 After we left Red Tail Roost (13.8) we were on a fire road for awhile and then rejoined the PCT. As you can see it was warmer and rockier. With the footing being more difficult, I was concerned about tripping and about a mile from Todd's Cabin, Todd went down pretty hard.

Todd headed to his cabin.

Todd's Cabin was right off the PCT but we had to go down a hill to get to it. While descending the short hill we ran into a couple Coyotes plus there were one or two runners at the aid station.I had concerns that when Todd got to his cabin that he might stay awhile and he did. His wife was taking care of him when I left. I hope that his earlier fall did not hurt him much.

Pedro

Erin

As I left Todd's Cabin (18.6), I hoped to maybe catch the two coyotes but they were long gone and I was on my own. Just after I past a large group of Boy Scouts, I tripped and fell for the only time in the race. It was not a hard fall but I did drop the banana that I hoped to eat.

For the next 5 miles I tried to catch the coyotes but they were moving. As we near the start area, I heard people howling and yelling and looked over to the start area and saw the coyotes running through the tunnel of love. I was jealous but it was nice to hear and see some people. So I hit my watch to find out how far ahead they were to me.

As I approached the area that the tunnel of love had been at, I saw that everyone had left. I was about 8 minutes behind but I might as well have been on the other side of the moon. So I kept moving to the Penny Pines AS (23.6) which was captained by Nanny Goat RD Steve Harvey.

• mile 19 - 1821 up 69 down 175
• mile 20 - 1652 up 207 down 71
• mile 21 - 1501 up 60 down 328
• mile 22 - 1459 up 99 down 257
• mile 23 - 1647 up 126 down 287
• mile 24 - 1922 up 147 down 91

As I left the aid station, Todd came in and he was the last athlete I would see till mile 31. To get to mile 31, we had to descend Noble Canyon which was fairly steep and rocky on the upper part. Then it dropped into a wooded section and followed a creek to a valley.

• mile 25 - 1800 up 132 down 229
• mile 26 - 1715 up 117 down 191
• mile 27 - 1625 up 0 down 308
• mile 28 - 1736 up 66 down 353
• mile 29 - 2129 up 17 down 591
• mile 30 - 1802 up 25 down 159
• mile 31 - 1651 up 58 down 159

 The winner of the race (Jeff Browning aka Bronco Billy) said of this section:

Heading down from Penny Pines into Noble Canyon, I took it easy and stopped at the few small stream crossings and dipped my hat. On the lower section of this descent, it’s really technical and I ran up on some downhill mountain bikers all decked out in full faced helmets. We leapfrogged a couple of times and finally I dropped them and soon arrived at Pine Creek aid (mile 30) and was really feeling the heat.

So I don't feel so bad taking my time going down Noble.

The trail down Noble Canyon.

Aid Station Valley

At the valley I made it to the Coyote aid station and was glad to see Alison (the unicorn) and the rest of the crew. This AS was busy because it was also the 36 mile aid station. Unfortunately they were out of sports drink and ice.

Ed

Wearing five fingers

This section was described as a lollipop loop but they left out how fugly it was. As I headed out, everyone I saw looked beat and I asked a few what was out there but no one said a thing.

As I past the Coyote trail guide, I realized that we were going up and around the hill to her right. It was an unexpected ascent and descent that few expected.

• mile 32 - 1721 up 80 down 360
• mile 33 - 2038 up 169 down 68
• mile 34 - 2144 up 394 down 0
• mile 35- 1551 up 0 down 292
• mile 36 - 1657 up 44 down 148

The infamous steep road.

What was expected we miles 36 to 44. We all heard about "The Climb" and how hot it was going to be. One good thing about being slow is I went up the hill at 5pm and the temperature was not an issue. Before I left, lead Coyote Jimmy told me I had less than 3 hours to make it to the AS and that many in front of me had taken much long. Plus the RD Scotty was there and I told him I was going to make it (I was the last to leave the AS btw.)

Barely a trail.

Barely a trail.

I made good time up the hill and was glad I caught the Popsicle man before he left. When the trail finally leveled off, I finally saw another athlete.It was mile 42 or so and I had not run with anyone since mile 18. He came back to life and we ran to the 44 AS where it was getting dark and was super windy.

• mile 37 - 1933 up  304 down 33
• mile 38 - 1927 up 404 down 0
• mile 39 - 2154 up 333 down 147
• mile 40 - 1924 up 150 down 210
• mile 41 - 2330 up 498 down 0
• mile 42 - 2025 up 378 down 0
• mile 43 - 1508 up 82 down 91
• mile 44 - 1415 up 0 down 208

Unfortunately his family was at the AS and he dropped out. I grabbed food and drinks and my headlamp and headed out with 23 minutes left on the clock. I think the AS workers expected me to drop but I was going to go till I was pulled from the race. This section overlooked the desert and was really windy and was uphill too.

From time to time I saw a headlamp and eventually I caught one or too of them. At this point my Garmin battery had died so I had no idea what my pace or distance was. I knew I had to 10pm to get to Alison at the AS so until that time, I kept going forward.

• mile 45 - 1508 up 202 down 0
• mile 46 - 1646 up 60 down 74
• Garning battery died.

As I got closer, i went around a blind turn and almost ran into the leader of the race who was at 80 plus miles. He was moving so fast that he was gone in a flash. Then when the wind and dark almost got the best of me, I finally saw the 51 mile AS. It was lite up with music and was a welcome sight.

As I was running in to the station I had a kangaroo mouse running ahead of me for the last 100 yards. He seemed to be stunned my headlamp. When I got to the AS, Alison was there with my camelbak and poles. I only had 15 minutes to spare with regards to the cutoff. So I grabbed a burger and a grilled cheese and headed back on the trail.

• Sunrise (51.3) to Stonewall Mine (58.9) up 582 down 827
• mile 52 - 1651
• mile 53 - 1720
• mile 54 - 1826
• mile 55 - 1809
• mile 56 - 1719
• mile 57 - 1621
• mile 58 - 2005
• mile 59 - 1822

Miles 52 to 59 is 0 to mile 8 on graph.

On the trail to the next AS it was getting cold and still really windy. This section was flat for awhile but kind of confusing and we got lost a few times (briefly). We caught a few athletes on this section which was good so we didnt go off the course too much. When we made the next AS, I was 30 minutes up on the cutoff.

At the Stonewell Mine AS (58.9) we caught a few athletes and then headed off to the Paseo Picacho AS (64.2) which had some difficult ups and downs (1217 / - 1046). When I got to the AS, I was still up 30 ,minutes on the cutoff but I was feeling good and hoped to make it to the next AS at 72 miles.

• Stonewall Mine (58.9) to Paso Picacho (64.2) up 1217 down 1046
• mile 60 - 2125
• mile 61 - 2607
• mile 62 - 2357
• mile 63 - 1939
• mile 64 - 1956

MIle 60 to 64 are miles 9 to 13 on the graph.

We left at 2am for the next 8.1 mile section which turned out to be very rocky with a lot of descents (1549 / -2314). it was really cold out there as well and when the sweeper caught us (again btw) we found out we had a couple more miles to go and it was almost 5am. so I decided with the trail flattening and some light out that I would make an effort to get to the next AS before the cutoff.

• mile 65 - 3304
• mile 66 - 2735
• mile 67 - 3441
• mile 68 - 2502
• mile 69 - 1935
• mile 70 - 1603

So I put in sub ten minute mile pace and raced to the AS that I finally saw up ahead. To get to it, I had to run through a creek and then up a slight hill. As I ran into the AS, my watch said 5:25am and I thought I made the cutoff but everyone was oddly quiet and just staring at me. The the AS captain informed me the cutoff was 5am.

I checked my course sheet and found out that it was 5am and my day was done. So I had some soup and waited for a ride back to mile 80. As we waited, we found out how cold it was. They were washing the tables and the water was freezing on them! After they broke down the AS, we got a ride back to Alison's car at mile 80. On the ride over, I found out that a 50 mile horse race and a 25 mile ride and tie had been run on the last 8 mile section that was the end of my dream of finishing. No wonder the trail seemed so beat up.

The winner of the race said this about this section:

It was my kind of technical, narrow, rocky singletrack descent and the music was good on my iPod and I just got in a rhythm here and flowed. Before I knew it, I arrived into Sweetwater (mile 72) at 6:23pm — almost an hour faster than CR splits.

So again his words made me feel a little better.

When we got to the 80 AS it was kind of sad because I know I would have made it in 2:30 (for 8 miles) the trail was good and either uphill or flat the whole way there. After 80 miles the course is basically like the first 20 miles of the course and so I would have finished under 32 hours but rules are rules.

When I got back to the start / finish area, I took a quick cold shower and then decided to drive home asap. I saw the RD and he gave me a big hug and said I really did well. One of the sweepers said the same thing as well. Then it was time to face my 5 hour plus drive home.

f

Too be continued ...