Sunday, May 27, 2012

My 2012 Rim 2 Rim 2 Rim

Our first view of the Grand Canyon was after our all day drive from Bakersfield. We thought we were staying in the park but were mistaken. But we got this great view the evening before our hike. The other van went to the hotel first but since we were in the park, I suggested we go see the view.

Pre - hike
Bright Angel
It was windy that afternoon and this was an omen for the next day because we had a lot of wind on our hike. While we were checking out the Bright Angel Trail head (the goal for the following day), we saw a great example of how people get in trouble at the Grand Canyon. There was a girl with a guy (do not know their relationship) and the girl wanted to go down the trail for a photo op. The guy had a big camera but was holding on to the fence by the trail head for dear life.

He was terrified and he had only entered the trail. She on the other hand was yelling at him to go to her and take a photo. he was scared out of his mind. I told him to not go any further and ignore her but he tried to go further down the trail. It was a sad sight to see and was really cruel for her to do that to him. I do not know if he continued down but I hope not and I hope he gets her out of his life.

After that little show it was time to eat! When we drove through town before, I made fun of the restaurant called "We Cook Pasta and Pizza". I thought it was a really dumb name and figured they named it that so foreigners would know what they did. Well the other van wanted to eat there and the food was a joke. I got a plain cheese pizza because I knew they could not screw it up too much. But I hear the pasta was awful.

Perhaps the sign should of said "We #$&% Up Pasta and Pizza"! After our meal we headed to the hotel to unpack and figure out the plan for the next day. The plan was I was going to lead the early group and the rest would go later. Some would try to do the whole thing while others would go to phantom ranch and back.

Michelle & Kristina
We started at 3:20 am with headlamps and some really strong winds. I had never been on the South Kaibab trail so I was slightly stressed that I could find where we had to park and where the trail head was. We meet in the lobby of the hotel and our first adventure was getting the van out of the parking lot. I looked like Dr. Evil in the Austin Power movie trying to turn around the golf cart in the hall way.

But I found the parking lot and we hiked the 3/4ths of mile to the trail head. Everything went well until we got to the first mule station. The trail seemed to disappear and it took me 5 plus minutes to find it. The above photo was taken around 4:20am.



As we descended, the winds started to pick up a lot. I left my head lamp on just to keep my hat on. Kristina was still able to take photos despite the crazy conditions. On the way down to the we only caught one group of hikers but we did have an odd encounter. Around 4:30 am we went around a bend and an old Indian just appeared out of nowhere on a mesa. At first I was not sure if I was seeing things but the girls so him too. Where he cam from and how he got there is a mystery.


Our first view of the river and the reason you only descend South Kaibab. Note how the trail changes from red to grey. SK doesn't have any water stops on it either.

Kristina's first obstacle! She was not a fan of heights but made it across quickly to the north side.







This was my first descent of South Kaibab and it is the way to get to Phantom Ranch. It is 2 miles shorter than Bright Angel and there was no opposing traffic like there is on BA. When I did the hike last year I went down Bright Angel and had to stop a lot for hikers coming up the South Rim.







After crossing the bridge, the trail is flat for awhile as we headed to Phantom Ranch. We got there around 6am and got to see the mules getting ready to take tourists back to the South Rim. I heard that mule teams only go to Phantom now and there are no day trips. This means less mess and waiting on the trail.

If you can not hike out of the canyon, I guess you can pay for a mule ride but I am out of luck because the mule weight limit is 200 pounds. I read that the mules are from Tennessee. I have been to Tennessee and it is pretty and green there. If I was a mule I would be pissed to be in the desert going up and down the canyon for the rest of my life. 

It is about 8 miles from the SK trail head to Phantom Ranch:
  • Mile 1 - 20:17
  • Mile 2 - 26:58 (Where we got lost for awhile.)
  • Mile 3 - 20:55
  • Mile 4 - 20:06
  • Mile 5 - 20:25
  • Mile 6 - 16:31
  • Mile 7 - 22:36
  • Mile 8 - 29:02 (Stopped to eat and get water.)









The popularity of running the Grand Canyon has exploded. Right out of Phantom we came across our first runner. I was told by one trail veteran that he counted 204 people going North to South before he headed to the North Rim.From Phantom to the ranger station at the base of the North Rim climb we had a steady flow of traffic going south.

Often the runner were not obeying trail etiquette at all. We were climbing and they should of got out of our way but that rarely happened. The backpackers were much more friendly and thoughtful

Of course the first 8 miles out of Phantom are very runnable and we made up some time there. The runner with the yellow hat passed me Cottonwood camp but then some how I got in front of him again. He was surprised to see me the second time. I saw him again descending the North Rim. He was the only person to catch us going to the North Rim.

About the time I saw him, Michelle decided to turn around and head back to the South Rim. This just left Kristina and I from the first group and we were being pursued by four from the later group as we headed to the hardest part of the hike.

It is about 8 miles from Phantom Ranch to the base of the last 5 mile climb to the North Rim:
  • Mile 9 - 1703
  • Mile 10 - 1244
  • Mile 11 - 1348
  • Mile 12 - 1001
  • Mile 13 - 1629
  • Mile 14 - 1926
  • Mile 15 - 1941
  • Mile 16 - 1754
  • Mile 17 - 2218








The last 5 mile to the North Rim climbs over 5000 feet and it is also exposed to the sun the whole way. We were lucky with the weather but we had a lot of wind at times. Plus by leaving early we went up a lot of the trail in the shade. The weather was mild and I never felt work going to the North Rim.

When we started the climb, I was ahead of Kristina at the start but she caught me about half way up the North side. We caught a number people going up the North Rim and it is always amazing to see people on the trail who really should not be on the trail.

I saw three really big over weight people a couple miles down the trail who could not break 45 minutes in a 5k if their life depended on it. When we descended later in the day, they had barely moved and a ranger was with them trying to coordinate a rescue. I guess that helicopter landing pad at the base of the climb comes in handy. Earlier in the day I got to watch a helicopter fly into the canyon and land on it.

We also saw several families with little kids on the trail and that seemed crazy but truly crazy was the bare foot runner with a one year old baby in tow. Kyle saw the mom trip with the infant on her back and actually grabbed for her near a cliff. later in the day they we on the trail below hiking during the hottest part of the day with the infant. Totally crazy!



At long last we got to the North Rim trail head. I got to the North Rim in 7:50 and Kristina was a little ahead of me. We only stayed there for about ten minutes. We filled up with water and threw away our trash and then head back to the South Rim. I think getting to the North Rim is like being 2/3rds done despite only doing 22 of the 46 mile hike. We were in a good mood going down and were really happy and surprised  that the fast boys did not catch us (we had a 2 hour head start.).

The last 5 miles to the North Rim climbs 5,000 plus feet almost:

  • Mile 18 - 2728
  • Mile 19 - 3050
  • Mile 20 - 4020 (Stopped for water.)
  • Mile 21 - 3506 (Lunch at North Rim)
  • Mile 22 - 1831





About mile from the North Rim, we ran into the first fast boy. Kyle had just recently came in second in the Leona Divide 50k. We later heard that he had issues with nausea and spent awhile on the North Rim trying to recover. As Scott Jurek recently tweeted "Throwing up in ultras is like grass stains in little league.".





The distance, the descents, the ascents and the altitude (8200 feet on the North /  6200 on the South) all are factors in getting sick to your stomach. Shortly after we passed Kyle, we ran into Travis who heard had really trashed his quads by flying down the South side. His goal of a sub twelve was not in the cards.







Not far behind was Travis's Sole 2 Soul boss Scott who was looking a lot better than the young guns. He was joined by Josh who would later help Scott get the young guys back to the South Rim. I was told that Scott and Josh beat Kyle and Travis to the North Rim. Josh had just had staples removed days before the hike. His lung had collapse earlier in the month.








Going down the North Rim was not that fast either:

  • Mile 23 - 2535
  • Mile 24 - 2556
  • Mile 25 - 2009
  • Mile 26 - 2610
  • Mile 27 - 2242
After we past the fast boys, Kristina and I stayed together till we descended the steep 5 miles but when we got on the easy 8 miles to Phantom, she started to run while I hiked and took in the sights. During this stretch I did not see anyone for quite some time. It was kind of warm and only a few backpackers were still on the trail.


With about 2 mile to go to Phantom, I finally saw Kyle and got ready to take a photo or two but then he never showed up. This was sort of confusing and I wondered what was going on.





Then a few minutes later Scott came running up and I found out what was going on. Kyle was still throwing up and Travis's legs were blown up so Josh stayed back to help them and Scott went ahead to get to Phantom before it closed at 4pm. So I ran to Phantom with him and got a delicious lemonade.

  • Mile 28 - 2324
  • Mile 29 - 1639
  • Mile 30 - 1751
  • Mile 31 - 1637
  • Mile 32 - 1600
  • Mile 33 - 1714
  • Mile 34 - 1856
  • Mile 35 - 1103 (Scott caught me.)
  • Mile 36 - 3056 (Phantom Ranch Lemonade Time)

Scott got them drinks and food and decided to wait for them and Kristina and I left around 4pm for the last 9 miles of the hike. But first Kristina had to go over another bridge.


But she survived and we headed up the Bright Angel trail.

  • Mile 37 - 2531 (Crossing BA bridge.)
  • Mile 38 - 2152
  • It took us a little over 2 hours to do the last 9 miles from Phantom Ranch to the South Rim (left PR at 4pm and got to top at 8:07pm)



When we got to the first switchback section, she just left me like I was standing still. So I just took my time and finally got to Indian Gardens around 6pm. Usually there are people here but it was a ghost town with only a lonely raven hopping around. Since Kristina was not around, I assumed she meet up with someone and was hiking with them.

So it looked like I would be doing the last 4 miles on my own but after a half mile I caught a group who told me that Kristina was hiking up with one of their friends. This was good for her but bad for me because having a strong partner is always good. But IIcould see her and I started catching groups of hikers so I thought I had a chance to catch her.

At the 3 mile water station, I finally caught her and her new friend (Who has done the hike over twenty times.) and fell in behind them. The rest of the hike we just tried to keep moving and not run out of light. Then just before it got dark, we finally got to the South Rim. Our total time was 16:47 and we finished at 8:07pm.

The fast boys with the help of Scott and Josh got to the South Rim about a half hour later.



In summary, I would like to thank Scott of Sole 2 Soul Sports for putting together this trip and inviting me to come! Scott also hooked me with my Hoka One Ones and my Black Diamond Ultra Z Poles too! They made the hike a lot easier!

Also I want to thank Matt who was the driver of my van. He did an outstanding job in difficult conditions. I have driven home from the Grand Canyon and it is a long boring drive and he had a lot of wind to deal with.

And lastly I got to thank Travis "0 and 2" Hobbs!


In 2011, I did the Rim 2 Rim 2 Rim but I hiked from the South to the North in about 11 hours and spent the night and then hiked back the next day  (2011 Blog HERE.). So my total time was 37 hours or so (I left at 4am and got back at 5pm the following day). This year I did it in 16:47 and it was a lot more enjoyable. Spending the night on the North is not really worthwhile in my opinion when trying to do a R2R2R.

You have to carry everything with you and you really do not get to sleep very much. So you end up spending money on a cabin and food and do not get that much rest.

lastly I want to thank my hiking partner in crime Kristina. She is one tough momma. She had done one 50 miler (American River) but you could not tell by the way she moved up those final switchbacks. We were a good team out there and pushed each other. I would not stop very long and would leave water stops before her but she would always catch me.

Plus she was always so upbeat and happy to be out there!

A Run Three Years in the Making…

iRunFar's comic maker, Eliza Murphy, wanted to toast Editor-in-Chief, Bryon Powell, for completing his third full-time year at this website's helm with today's comic. We took things further and collected a couple stories from Bryon's friends about shared times on the trail and at races. Stay tuned for those below the comic as well as your chance to toast Bryon.]

A Run Three Years in the Making…

A Trail Runner's Blog: Running and Racing Not Going To Plan? Just Sue 'Em...

A Trail Runner's Blog: Running and Racing Not Going To Plan? Just Sue 'Em...: America, land of the free, fat , and litigious, has found an outlet for running and racing plans that don't go their way. Just sue somebod...

CIF State Meet Entries - Boys 3200

CIF State Meet Entries - Girls 3200

CIF State Meet Entries - Boys 800

CIF State Meet Entries - Girls 800

CIF State Meet Entries - Boys 1600

CIF State Meet Entries - Girls 1600

Mileage for 05.21.12 to 05.27.12

Friday, May 25, 2012

Footfeathers: How to Write An Amazing Race Report - The Build Up...

Footfeathers: How to Write An Amazing Race Report - The Build Up...: The Build Up.  Me on an exposed wall at 14k ft.  I do epic shit. You've just run an epic race, whether it be a half marathon in a local ...

Generation UCAN Sports Drink Mix Review

Generation UCAN Sports Drink Mix Review

What is Generation UCAN?

Generation UCAN’s website
says that the company’s two sport drink mixes, one designed for before and during exercise and another that’s protein-enhanced for after a workout, are composed of what they call SuperStarch. According to the company, SuperStarch is a complex carbohydrate (ground up, hydrothermally-treated, non-GMO corn) that, during exercise, metabolizes slowly, prevents the insulin spikes and drops that accompany the digestion of simple sugars, and allows the body to partially fuel itself with stored fat.

A Trail Runner's Blog: Ultramarathon runners hope to raise their profile,...

A Trail Runner's Blog: Ultramarathon runners hope to raise their profile,...: The Washington Post ran an article this morning about the growing demand of trail and ultrarunning, and the desire by its top runners to ha...

Born to Run Ultra

Why develop a walking school bus?

Wednesday, May 23, 2012

Kilian s Quest S3 E07 Slow Motion 1

2012 Grand Canyon (playlist)

Three Years of Living iRunFar

Professionally, I’m shocked both by how quickly and how large iRunFar has grown. What was a good month’s traffic when I was considering going all in with iRunFar would now only rank as a normal weekday. No longer does a well-received article get half a dozen comments  mostly from folks I know. Instead, dozens or hundreds of runners from around the world might chime in with their thoughts. The growth of the iRunFar community is one of the biggest shocks I’ve experienced over the past three years and the considerate discussions that follow are one of the things I enjoy the most and am the most proud of about iRunFar.

Three Years of Living iRunFar

Brooks Going Zero Drop with the Pure Drift

The Roar of the Crowd

On my recent visit to Spain to run the Transvulcania 50-mile race, I heard a lot of theories as to why trail races are so different in Europe as compared to the U.S. Specifically, why there are so many trail races in Europe that draw several thousand local fans while virtually none in the States do. This is a topic I’ve talked about on my personal blog in the past, but not until my recent travels abroad did I have the chance to talk about this with so many knowledgeable and experienced runners, race organizers, and race fans from around the world.

The Roar of the Crowd

Tuesday, May 22, 2012

Great Free Cross Country Coaching Clinics This Summer!

Hi Folks:
If you are an experienced cross country coach or just a beginner, you will definitely want to attend one, two or all three of the great LA84 Foundation cross country clinics this summer in Southern California at Mt. SAC College in Walnut.
There is a full Advanced Level of sessions and full Beginning Level of sessions offered at each one of the clinics; furthermore, the Advanced Sessions at each of the three clinics is completely new and different each time.
Each clinic is not only absolutely FREE to all coaches and interested adults who would like to attend due to the generous sponsorship of the LA84 Foundation but also every one who does attend will receive a CD with the full 257 page LA84Foundation Cross Country coaching manual and a certificate of completion.
The dates for this year’s clinics are…
Ø  Saturday, June 16
Ø  Saturday, July 21
Ø  Saturday, August 18
I have included in this email the tentative agenda for the first clinic, June 16, so you can check out all of the great sessions offered and the impressive line up of presenters.
June 16 - ADVANCED CLINIC SESSIONS: These sessions will feature five great presenters who direct some of the finest programs in the country.
Rene Paragas: Saugus High School- the architect behind the most successful Girl's Cross-Country program in state history -- with a record six straight California state titles to the program's credit and team time course records at Mt. Sac (88:18) and Woodward Park (89:25),
Dr. Jeff Messer: Xavier College Prep – Arizona: — Dr. Messer holds a Ph.D. in exercise physiology from Arizona State University, Tempe, Arizona. His doctoral research program emphasized exercise biochemistry with a specific research focus in skeletal muscle mitochondrial bioenergetics. The Xavier College Preparatory cross-country program will enter the upcoming 2012-2013 interscholastic athletic season as the five-time (2007, 2008, 2009, 2010, and 2011) defending Arizona state high school cross-country team champions.
Chris and Rob Evans: Golden Valley High School: .The 2011 boys cross country team set the Division II course record for MT SAC, running 76:34, the 4th fastest time ever on the course, and then went on to win the state D II Championship.
Jon Zimmerman: Biola College: After guiding the Orange Lutheran High School program to national prominence, Jon took over the Biola College program six years ago, and they are now one of the top teams in the nation.
BEGINNING CLINIC SESSIONS: Bill Tokar, Ken Reeves and Tim O’Rourke have all coached multiple state championship teams that have won at the highest levels of the sport.
The full slate of beginning level sessions will take the new coach or volunteer and give them not only the physiological foundations of training the high school distance runner but also lessons on how to recruit new runners, what are the rules coaches need to know, and at the end of the day each attendee will leave with their own team’s training plan for this season.
You can save yourself a great deal of time in the morning of the clinic if you pre-register at our web site: LA84Foundation.com. The cost is absolutely free to everyone thanks to the great sponsorship of the LA84Foundation.
We will also be hosting two more clinics this summer: July 21 and August 18. Each of those clinics will also include an entirely different set of Advanced Level presentations as well as the same Beginning Level and Health and Training sessions.
You will be able to see the full agenda for each clinic on our web site… la84foundation.org .

If you have any questions, please feel free to contact Tim O’Rourke ( LA84orourke@yahoo.com   )


Thanks,

Tim O’Rourke

Over the Peak and Through the Pines: Update 5/14-5/20

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Angeles Crest 100 Training Run - Mile 75 to 100

Monday, May 21, 2012

Ultrawoman's Blog: A 27 mile training run for Angeles Crest 100 miler...

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Bakersfield Distance Project Track Records

Bakersfield Distance Project Track Records

Half Marathon
1.
Brooklan Rosales1:35:222009Yng
2.
Lucy Bravo1:40:15a2012-
3.
Shawna Rountree1:42:02a2010-
4.
Ashley Reno1:44:20a2010-
5.
Denise Jorgensen1:48:50a2011Yng
6.
Lyndi Wilson1:55:52a2011Yng


Chelsey McGauhey1:55:17a2010-
8.
Sharie Baker1:57:36a2012-
9.
Cindy Adame2:00:38a2010-
10.
Norma Diaz2:01:02a2012-
11.
April Morphis2:02:57a2010-
12.
Pamela Plyler2:06:09a2012Yng
13.
Paula Cadena2:07:17a2012-
14.
Lisa Sorensen2:10:20a2012Yng
15.
Ruth Saenz2:14:25a2011-
16.
Lindsay Haney2:15:44a2012-
17.
Diana Daves2:18:35a2012Yng
18.
Erin Swortfiguer2:19:55a2012Yng


Kim Nance2:19:55a2009Yng


Robin Fleming2:19:57a2012-


Half Marathon
1.
Zach Holt1:18:29a2011Yng
2.
Craig Varner1:23:51a2011-
3.
Christopher Anderson1:24:112009Yng
4.
Rey Rodriguez1:25:42a2012-
5.
Ian Heiter1:26:52a2010-


Josh White1:26:40a2011-


Christopher Mata1:26:40a2011-
8.
David Plyler1:36:36a2010Yng
9.
Josh Gilbert1:55:12 a2010Yth
10.
Tom Ryan1:56:37 a2011Int
11.
Frank Velasquez2:14:36a2010Int
12.
Andy Noise2:23:57a2011Yng
13.
Michael Lewis2:47:19a2012-


Rod Nance2:47:53a2010-

Portland Rock n Roll Half Marathon - Track & Field Meet

Portland Rock n Roll Half Marathon - Results

Cross Country Express: Catching up with Palos Verdes runner, Jonah Diaz.....

Cross Country Express: Catching up with Palos Verdes runner, Jonah Diaz.....: The following interview was by xcnation.com editor, David Taylor. Today we chat with Palos Verdes senior runner, Jonah Diaz.  This past Sa...

Boys 1600 at Valley

Mustangs Shine at Valley

Central Section Masters-CE / Boys 3200

Central Section Masters-CE / Boys 800 & 1600

Central Section Masters-CE / Girls 3200

Central Section Masters-CE / Girls 800 & 1600

What a day on the AC 100 course

Wednesday, May 16, 2012

Big Thanks to Stephanie for her donation to the 100 EC!

Cross Country Express: Catching up with Buchanan HS runner, CJ Albertson....

Cross Country Express: Catching up with Buchanan HS runner, CJ Albertson....: The following interview was completed by David Taylor of xcnation.com In a few weeks, the California State Track and Field meet will take p...

2012 Rock and Roll Hall of Fame Beastie Boys Induction Performance

Who Eucalyptized Southern California? | LA as Subject | SoCal Focus | KCET

Who Eucalyptized Southern California? | LA as Subject | SoCal Focus | KCET

Dipsea notebook: The race has plenty of memorable 'one and done' competitors - Marin Independent Journal

Dipsea notebook: The race has plenty of memorable 'one and done' competitors - Marin Independent Journal

 
Some "one and done" runners were top competitors. Hungarian Laszlo Tabori, the third man ever to run a sub-four-minute mile, dropped out of the 1958 Dipsea, saying, "This is not race for humans, this is race for animals."

Who killed Robert Hyndman? We did. « Cycling in the South Bay

Who killed Robert Hyndman? We did. « Cycling in the South Bay

I started cycling when I was a teem and loved the sport. But over the years it became more and more dangerous and after a few wrecks (caused by new riders), I quit riding. I had three young sons ....

Below are some excerpts from this brilliant write up:
 
 People who organize bike rides, who sell and promote the healthful and happy benefits of cycling, must, if they are to be people of integrity, acknowledge the other side of cycling as well. It’s the side of cycling that we have uppermost in our minds when we ride, but we shunt off into a corner of our brain and pray it never happens. The collisions, the spills, the catastrophic encounters with cars–these things are just as real, and just as likely to happen, as the camaraderie, strength, and wellness that comes from pushing the pedals. If you cycle, you are going to crash. No exceptions.

The old ways no longer work
In 1982, when I joined my first group ride, I was the new face. Singular. The Freewheeling group rides in Austin on Saturday and Sunday had a new rider every year or so, maybe two in a big year. Everyone else was a veteran. There was no shortage of advice. I was treated like a newbie wanker, but I was also educated. Cycling was a fringe activity and it grew slowly. New faces were easily spotted and dealt with and absorbed. People took the time to tell me what was coming up and what to expect, which was generally an ass beating.
Those days are dead and gone. Most big rides have numerous riders with three years’ experience or less. There’s no trail boss. There’s no cadre of surly, weathered, hardened, experienced bastards who’ll shout instructions or pull you over. To the contrary: the old hands either split the field and ride off on their own, or they hide from the new crowds. The old guard rides form in the wee hours, the riders trade emails among themselves, and they avoid the big groups like the plague because so few of the new cyclists know anything about cycling. It’s elitist and snobbery, but if you like riding with people whose abilities you know and trust, there’s little other choice.
And on their precious Saturdays and Sundays, the old school doesn’t particularly want to spend its time giving riding lessons. They want to ride, talk, and enjoy themselves.
With the swell of interest in the sport, it’s utterly common to see beginners in LA County with $8,000 rigs. They have the accoutrements of speed but they don’t have the intimate knowledge of the route or the skills to match the rig. And there will be thousands and thousands more of them before there are less. We can’t expect them to learn by assimilation or by trial-and-error, unless we’re comfortable with an ongoing roll call of the dead and catastrophically injured.

Each one of us can honor Robert by taking note of the guy or the gal we’ve not seen before and sharing what we know with them. Whether they’re new to the sport or just new to the neighborhood, it’s time we did what others did for us back in the day: reach out, share, include. Knowledge in this case isn’t power. It’s the difference between life and death.

Journey to Badwater: BIG, BAD & SUPERHOT!

Journey to Badwater: BIG, BAD & SUPERHOT!

 I didn't have access to a sauna back then, but I'd park my car in the driveway, roll the windows up tight, and sit there baking for up to an hour with a magazine, a good supply of ice water and electrolyte replacement. My neighbors thought I was nuts, and it was uncomfortable, but I paced Ken the whole way from Furnace Creek to Stovepipe Wells that year and I had no problems with the heat.

The History of Women's Running | Active.com

The History of Women's Running | Active.com