2012 Angeles Crest

2012 Angeles Crest, a set on Flickr.

2011 Morro Bay Invite

2011 Morro Bay Invite, a set on Flickr.

2012 Rae Lakes Day Hike

2012 Rae Lakes Day Hike, a set on Flickr.

On Friday 08.24.12, we drove to Road's End and spent a night under the stars (with bats flying overhead btw). Then at 2:30am I started this 40 plus mile hike and finished at 7:30pm.

Santa Monica Mountains - Sunday, 18 November 2012

 Santa Monica Mountains
Sunday, 18 November 2012
9km, 12km, 18km, 30km & 50km

Santa Monica Mountains - Sunday, 18 November 2012

WOMEN OF ENDURANCE: Keira Henninger - Breathe Magazine - Ignite Adventure, Endure the Sport

"To me this is the key to being successful at any sport. It's not about making the time. It's about making it the only thing you have time for. I believe the difference between the top athletes and the average athletes all comes down to time. When I focus, and get ready for a 100-mile race, nothing else really matters for those 8-12 weeks leading up. Certain people and close friends have said I go into hiding. Sounds weird, but it's just the facts. I don't go out, I don't stay up late, and it's really nothing more than getting up day after day when that alarm goes off at 4 am and putting in the work. If you want anything bad enough you find a way to make the time. 

WOMEN OF ENDURANCE: Keira Henninger - Breathe Magazine - Ignite Adventure, Endure the Sport

The Science of Sport: The Armstrong fallout: Thoughts and theories

 The problem is, if you choose to believe Armstrong, that it's a witch-hunt, then you are also a conspiracy theorist, because the only way you can explain all the witnesses who are willing to testify is to say that they are part of a massive conspiracy against him.  One that spans the Atlantic Ocean, includes former team-mates, journalists, doctors, administrators, soigneurs, strangers and mechanics.  A few people are "easy" to dismiss - Landis and Hamilton are not credible, that's easy.  But if USADA had ten more lined up, it becomes more and more difficult to dismiss.

The Science of Sport: The Armstrong fallout: Thoughts and theories

Move Your Tail 2012 - Tehachapi Mountain Trails Association

4^th Annual 1/2 marathon,10K, 5K, Fun Run/Bike Event

Sponsored by

Tehachapi Mountain Trails Association

Tehachapi Mountain Search and Rescue

September 22, 2012 at Brite Lake to benefit the Tehachapi Humane Society

Move Your Tail 2012 - Tehachapi Mountain Trails Association

League Placement 2012 - 2014

DIVISIONAL PLACEMENT--SPORT BY SPORT....GENDER BY GENDER

Fall                         2012-2014

League Placement at Link

THE ENDS AND MEANS OF LANCE « Toni Reavis

Who is at fault? Lance is not the culprit here.  He was just playing the game as  he found it upon arrival. Neither is USADA CEO Travis Tygart the bad guy.  We are.  We want it both ways, citius, altius, fortius, but pure as the driven snow. We are addicted to sports. And the first thing any addict needs to do is admit the addiction. Fair play is not within the realm of an addict.

THE ENDS AND MEANS OF LANCE « Toni Reavis

The (almost) Magical Foam Roller | Running Times Magazine

 Experienced runners get different injuries than beginners. Beginners are famous for shin splints and runner's knee. Long-time runners work for their injuries. The most common injuries seen in experienced runners are muscle knots or "trigger points". These injuries start as very minor micro-tears. Next, a repetitive tear-and-repair cycle causes a know or a trigger point to develop. The runner then starts to experience pain and stiffness in the area. Common trouble spots include: the front and back of the thighs, the deep hip region, and the outside of the thigh, known as the IT Band.

The (almost) Magical Foam Roller | Running Times Magazine

2012 XC Boys Teams 62 to 80 - ESPNHS

BOYS TEAMS FROM #62 TO #80 CONTINUE 2012 CROSS-COUNTRY COUNTDOWN
By Rich Gonzalez
Editor, DyeStatCal/ESPNHS (ARCADIA, Calif.) - As the 2012 California high school cross-country season quickly approaches, we continue our Boys "Hot 100" Teams countdown with squads 62 to 80, based on data available to date. Next up will be boys squads 41 to 61.
Read the "Hot 100" preview teaser to familiarize yourself with our rankings process.
Enjoy!
2012 XC Boys Teams 62 to 80 - ESPNHS

Hell of a Half Marathon 2012 - a set on Flickr

Hell of a Half Marathon 2012 - a set on Flickr

Hell of a Half Exeter 081812 - WWW.Strike3photos.com-Ken Weisenberger Photography

Hell of a Half Exeter 081812 - WWW.Strike3photos.com-Ken Weisenberger Photography

Cycling Myths That Are Actually Kind of True: Exercise at a Low Intensity to Burn Fat | Biking Fitness Plans and Advice | OutsideOnline.com

Everyone wants you to forget about the fat-burning zone. And for casual gym goers, who would be better served to pick up the pace and scorch as many calories as possible (including a healthy afterburn) than whiling away their precious gym time at 120 beats per minute, it’s good advice. But endurance athletes like cyclists reap special rewards by spending a good portion of their training in this relatively easy realm.
Elite cyclists become world beaters by spending a high percentage of their training time at “endurance” intensity, says kinesiologist Dr. Stephen S. Cheung of Brock University and co-author of Cutting Edge Cycling. “A critical physiological adaptation for cyclists is sparing glycogen during long rides. This cannot be trained with short intense rides that rapidly drain glycogen stores.” Endurance-paced rides also train your body to be a better fat burner by building hundreds of thousands of capillaries in your legs, increasing the size of energy-producing mitochondria, and boosting production of fatty-acid binding proteins and fat carrying enzymes. Long steady rides also teach you pacing and condition your body (and mind) to be comfortable on the bike for hours, says Cheung.

Cycling Myths That Are Actually Kind of True: Exercise at a Low Intensity to Burn Fat | Biking Fitness Plans and Advice | OutsideOnline.com

Is It Possible to Change My Muscle Type? | Fitness Coach | OutsideOnline.com

 THE BOTTOM LINE: Yes, you can change your muscle fiber type to become a better endurance athlete or sprinter. Researchers are still debating how much you can change through training, and whether or not the changes occur purely within the categories of slow and fast fibers (e.g. fast twitch to super fast twitch), or across slow twitch and fast twitch fibers.

Is It Possible to Change My Muscle Type? | Fitness Coach | OutsideOnline.com

2012 Hell of a Half Marathon 13.1 Miles - Results

2012 Hell of a Half Marathon 13.1 Miles - Results

Thomas Lorblanchet, 2012 Leadville 100 Champ, Interview

 Thomas Lorblanchet (Salomon) of France won the Leadville 100 in his first 100 mile race. In the following interview, find out how his race went, why he chose to race a 100 miler, why he chose Leadville to make his 100 debut, and why he runs trails.

Thomas Lorblanchet, 2012 Leadville 100 Champ, Interview

Tina Lewis, 2012 Leadville 100 Champ, Interview

The Leadville 100 was Tina Lewis’ second ultra, back in 2010. Back than she finished back of the pack, crossing the finish line with just 15 minutes before the 30-hour cutoff. Last year, she improved to fifth woman before moving on to win the race this year in less than 20 hours. In the following interview, hear about her race, the stomach problems that plague her at high altitude races, and how she came to ultrarunning.

Tina Lewis, 2012 Leadville 100 Champ, Interview

Hell of a Half Marathon Age Group Results

Hell of a Half Half Marathon

Age Group Results

August 18, 2012

Hell of a Half Half Marathon

Hell of a Half Marathon Results

Hell of a Half Marathon
Overall Finish List
August 18, 2012

Hell of a Half Half Marathon

2012 Hell of a Half Marathon 13.1 Miles - Results

2012 Hell of a Half Marathon 13.1 Miles - Results

Walking's benefits go beyond exercise | ajc.com

 Walking, he said, has a lot going for it: It doesn't cost anything, you don't have to join a gym, and walking is something that most people are able to do their whole lives

Walking's benefits go beyond exercise  | ajc.com

Stop Sacrificing Sleep

A 2010 survey of more than 30,000 people in 23 countries commissioned by the Philips Center for Health and Well-Being showed that the U.S. has the third-highest sleep-deprivation rate of any country. Even if you know about the beneficial effects on creative problem solving, improving memory and mood elevation of a good nights sleep, there are other important reasons for runners to prioritize sleep.


Stop Sacrificing Sleep

Mt SAC Invitational - Cross Country Meet

Mt SAC Invitational (HS)

Friday, October 19, 2012
  Mt. San Antonio College, Walnut, CA - Map

Mt SAC Invitational - Cross Country Meet

Woodbridge Classic - Cross Country Meet

Woodbridge Classic (HS)

Friday, September 14, 2012 - Meet Website   Estancia High School Woodbridge Course, Costa Mesa, CA - Map

Woodbridge Classic - Cross Country Meet

Roughrider Invitational - Cross Country Meet

Roughrider Invitational (HS)

Friday, October 12, 2012
  Woodward Park, Fresno, CA - Map

Roughrider Invitational - Cross Country Meet

East Bakersfield Invitational - Cross Country Meet

East Bakersfield Invitational (HS)

Wednesday, September 12, 2012 -  Lake Ming, Bakersfield, CA
East Bakersfield Invitational - Cross Country Meet

CIF State Final - Cross Country Meet

 CIF State Final (HS)

Saturday, November 24, 2012
  Woodward Park, Fresno, CA - Map

CIF State Final - Cross Country Meet

Central Section Championships - Cross Country Meet

 Central Section Championships (HS)

Thursday, November 15, 2012
  Woodward Park, Fresno, CA - Map

Central Section Championships - Cross Country Meet

Highlander Cross Country Invitational - Cross Country Meet

14th Annual HIGHLANDER CROSS COUNTRY INVITATIONAL
WHEN: Wednesday, September 5, 2012; Packet Pickup at Noon; first event - 1:00 P. M.
WHERE: Woodward Park, Fresno CA - Mt. View Shelter
DIVISIONS - DISTANCE:  Jr. High (7th & 8th grades) - 1.4 Miles; Frosh/Soph - 2.2 Miles; Jr. Varsity - 2.2 Miles; Varsity - 5K/3.1 Miles
AWARDS - DIVISIONS:  Team trophies; Varsity - top 25 finishers, 1st - 15th custom medals; Jr. Varsity - top 20 finishers, 1st - 10th custom medals; Frosh/Soph - top 25 finishers, 1st - 25 custom medals; Jr. High - top 15.  1st Place winners receive a Champion T-shirt
ENTRY FEES:  High School - $5.00 per runner or $175.00 maximum; Jr. High School - $3.00 per runner or $75.00 maximum; PLEASE bring check or cash the day of race, otherwise, a late fee will be added.
CONCESSIONS:  will be available
REGISTRATION DEADLINE:  Friday, August 31st at 1:00 P. M.
SCORING & RESULTS: Pro Race Group of Fresno - www.proracegroup.com
We look forward to providing your team with a great racing experience. Please contact me with any questions.
Guillermo Villarreal, McLane High Coach
559.248.5100

Highlander Cross Country Invitational - Cross Country Meet

The Daily News of Open Water Swimming: Wetsuit vs. Non-wetsuit Differentials In Open Water Swims

In some ocean races in South Africa, its rules that governed wetsuit usage dictated that wetsuit swimmers receive a 1-minute time penalty for every 1 km swam.

Other open water swims where wetsuit swimmers and non-wetsuit swimmers compete in the same division have different time differentials (e.g., 60-90 seconds per 1.6 km swam).

But there is no precise differential that makes a race between wetsuit swimmers and non-wetsuit swimmers fair for the following reasons:

• Wetsuits give different advantages to swimmers of different speeds. That is, a wetsuit will generally assist slower swimmers relatively more than faster swimmers.
• Wetsuits of different configurations and different thicknesses give different advantages to swimmers.
• Different advantages are gained depending on the water surface conditions and water temperatures. That is, the rougher and colder it is, the greater the differential generally is.

The Daily News of Open Water Swimming: Wetsuit vs. Non-wetsuit Differentials In Open Water Swims

The Daily News of Open Water Swimming: Olympic Marathon Swims For Swimmers Of All Abilities

 With the excitement of the Olympic marathon swim in the history books, amateurs of all ages, abilities and backgrounds have their own opportunities to participate in marathon swims around the world.

There are at least 106 formally organized marathon swims around the world with several dozens more in planning stages. By 2014, there is forecasted to be at least 200 formal marathon swims over 10 km for both amateurs and pros.

The Daily News of Open Water Swimming: Olympic Marathon Swims For Swimmers Of All Abilities

Waterlogged Part II: Trials, Questions, and Suggestions Regarding Hydration and Ultramarathons

After that first night, I began the Experiment of One, applying Noakes’ recommendations to the T:

• Drink to thirst
• No salt
• Steady stream of sugar

Waterlogged Part II: Trials, Questions, and Suggestions Regarding Hydration and Ultramarathons

The Daily News of Open Water Swimming: How Did Marathon Swimming Get Into The Olympics?

 How did open water swimming get into the Olympics?

It all started with a simple lunch gazing out over the horizon. In a scene that can be immortalized by a Hollywood movie, three passionate open water swimming officials initially mapped out a plan on a napkin over lunch.

The Daily News of Open Water Swimming: How Did Marathon Swimming Get Into The Olympics?

Progression

 The intensity level of endurance sports is rising. It’s the natural progression of these sports that allows todays athletes to achieve feats unthought of fifty years ago. In ultramarathons, people are now racing for 100 miles. That’s a big deal. But I think this phenomenon is even more obvious in climbing. The alpinists of today move lightning fast over terrain that once stymied the best climbers in the world. To do so, they give up certain elements of protection in favor of speed, meaning mistakes have more consequences. Among the best, this is a reasonable trade because the athletes are extraordinarily confident and capable. The problem is that the 99% who aren’t the best see these accomplishments and want to achieve similar feats themselves. They forget about the progression.

Progression

Will Listening to Music Make Me Faster? | Fitness Coach | OutsideOnline.com

 A few words of caution: pick your music carefully. Up-tempo is the way to go. You’ll likely work harder and enjoy the music more when it’s played at a faster tempo, and has a good beat.

Will Listening to Music Make Me Faster? | Fitness Coach | OutsideOnline.com

Build Your Running Body | Running Times Magazine

 SLOW-TWITCH FIBER: These fibers derive maximum benefit from low-intensity distance runs. But "distance" refers to duration, not mileage. Slowing down a brisk 60-minute run to a more leisurely 70 minutes increases the training benefit by 10 minutes! Kenyans are famous for running 8:00 mile pace on distance runs. Masters runners are notorious for going much faster.

Build Your Running Body | Running Times Magazine

Your Ultra-Training Bag of Tricks: Sprint-Based, Hill, and Predictor Workouts

 The fourth and last category of workouts (we’ve already covered endurance-, stamina-, and speed-based workouts in past columns) is sprint-based training. These workouts enhance the body’s ability to run very fast when the muscles are inundated with lactic acid and improve running economy by developing the coordination between the muscles and the nervous system.

Your Ultra-Training Bag of Tricks: Sprint-Based, Hill, and Predictor Workouts

The Daily News of Open Water Swimming: Everything You Wanted To Know About Olympic Marathon Swimming

Open Water Source will provide real-time insight, analysis and commentary of the athletes during the Olympic 10K here Below is a small sampling of this information for easy reference purposes.

The Daily News of Open Water Swimming: Everything You Wanted To Know About Olympic Marathon Swimming

REI

The Daily News of Open Water Swimming: Olympic Marathon Swim – A Seminal Moment In Open Water

 When 25 women and 25 men dive into the Serpentine during the 2012 London Olympic Games, mankind’s relationship vis-à-vis the open water will undergo its greatest transformation since Captain Matthew Webb first crossed the English Channel in 1875.

It will be a seminal moment in open water swimming history, but more importantly, it will help to profoundly transform mankind’s thoughts regarding swimming in oceans, lakes, bays and rivers.

The Daily News of Open Water Swimming: Olympic Marathon Swim – A Seminal Moment In Open Water

Exclusive Kara Goucher Interview

Does your coach act as a check against your temptation to ignore your body’s warning signals?
Absolutely. To reach a certain level it takes a certain amount of hard-headedness. I’ve seen that with my husband as well. Sometimes he will look at me and say, “You should probably take the afternoon off.” And I’ll say, “Are you crazy? I have to get these five miles it!” But at the same time I can look at him and do the same thing. Both of us need that person who can look at us objectively.
Alberto wants me to train as hard as I can possibly train. But he knows there is that threshold [of overtraining]. But I just want to be good so bad, and I don’t ever want to feel that I am slacking, so I will keep hitting my head against the wall. So for me it’s essential that I have these people in Alberto and Adam that I trust to tell me, “No, you’re being crazy. You need to back off today.”


Exclusive Kara Goucher Interview

The Mountain Wilderness Factor

 The exciting thing about this phenomenon is that it in no way is specific to top level runners. I have people ask me all the time if I think they can be a strong ultrarunner even though they never ran in the past and have virtually no natural speed. My answer to them is that not only do I think they can be a strong ultrarunner, but if they take the time to become truly comfortable and capable in serious mountain conditions, they can use the confidence they will gain from this to run much closer to the front of the pack than their basic running ability should ever allow them to. The Hardrock Hundred (as well as other serious mountain 100’s) is a perfect example of this. Every year you have runners finishing in the top 10 at Hardrock who would have a hard time finishing in the top 20 or 30 if the same field were to compete in a road marathon.

The Mountain Wilderness Factor

Altitude Training | Hypoxico.com - The leaders in Altitude Training Systems

 What is Altitude Training?

Altitude training, also known as hypoxic training, involves exercising in, living in or otherwise breathing oxygen reduced air for the purpose of improved athletic performance, pre-acclimatization to altitude and/or physical wellness.

Traditionally, individuals had to travel to or live at high elevations to obtain the benefits of this phenomenon. Circa 1995, the patented technology of Hypoxico Inc. eliminated this hardship by allowing high altitude training facilities to be set up anywhere. Through the production of normobaric hypoxic (oxygen reduced) air, we can simulate altitudes of up to 21,000ft/6,400m. As a result, athletes, fitness enthusiasts and health conscious individuals worldwide can take advantage of the benefits associated with altitude training while at sea-level. 

Altitude Training | Hypoxico.com - The leaders in Altitude Training Systems

Need Help Determining Daniels Running Formula Training Paces?: Try the Free fit2run App | Runblogger

Anyway, given that technology has advanced a bit since I started using the Daniels spreadsheet, I thought I’d poke around in the Apple App Store and see if anyone had produced an app that would calculate VDOT values and spit out recommend training paces according to the Daniels tables. Turns out there are a few, and one of them is free. fit2run is handy, easy to use little app that allows you to input a recent race time as a basis for determining your VDOT value

Need Help Determining Daniels Running Formula Training Paces?: Try the Free fit2run App | Runblogger

espnW -- Catra Corbett hopes to smash speed records on long-distance trails - espnW

Ultra-runner Catra Corbett of Fremont, Calif., begins every day with the gratitude of a woman who rewrote her own playbook and found redemption running on trails.
A former addict, the 47-year-old is starting a monthlong, 700-plus-mile journey during which she hopes to smash several trail-speed records. She's using her run as a fundraiser for the Heroes Project, a charity that connects wounded Iraq and Afghanistan war veterans with extreme mountain climbing trips around the world

espnW -- Catra Corbett hopes to smash speed records on long-distance trails - espnW

90 Percent | Trail And Ultra Running

“Ten Percent of running an Ultramarathon is the actual running, the other 90 Percent is mental.”

Over the last decade, there have been many films produced and released that try and capture the essence of Ultra running. Most, if not all, of these films capture the grueling physical toll on running great distances itself, or put on the display the actual race itself. So few of these films truly capture the essence of the mental aspect of running one-hundred miles. Movies can show the course all they want and show you the beauty that one sees while running these grueling events…. it’s a given. Movies have shown us the physical training and athletisism needed to endure the distance. But so few films have focused on the true  90 Percent running an ultra is… mental.


90 Percent | Trail And Ultra Running

Morgan Valley Marathon - Track & Field Meet

Womens Results

X Marathon - Varsity - Finals
	Linette Holliday	5:21:41a	BDP	-

Morgan Valley Marathon - Track & Field Meet

Karl Meltzer Talks About His 2012 Speedgoat 50k Decision

Speedgoat 50k race director Karl Meltzer faced a difficult decision when Kilian Jornet was found to be cutting switchbacks – a nearly universal rule in American trail races that have marked routes – at Karl’s race. Below, Karl tells why, exactly, he had a tough decision to make and why he made the decision he did. Following that interview is video of the award ceremony during which Karl also offered an explanation of his decision beginning at the 2:50 mark.

Karl Meltzer Talks About His 2012 Speedgoat 50k Decision

White River 50 Mile Endurance Run

100   223 Giumarra       Nicole     Bakersfield    CA          F35    F30-39   9:59:40

White River 50 Mile Endurance Run

San Francisco Marathon - Track & Field Meet

Womens Results

X Marathon - Varsity - Finals
	Diana Daves	5:11:03a	BDP	Yng

San Francisco Marathon - Track & Field Meet

KEIRA HENNINGER: Race Directing..Nutrition Coach..Ultra Running..being a mom!: Angeles Crest 100 Mile 2012

So this begins my journey and story of running a 100 miles on one of Ultra Running's toughest 100 mile courses; on the courses hottest recorded day in history. Ya I think it's safe to say its fair I am so tired-

KEIRA HENNINGER: Race Directing..Nutrition Coach..Ultra Running..being a mom!: Angeles Crest 100 Mile 2012

Renowned runners design Ultimate Direction hydration vests - Trailspace.com

 Renowned distance runners Scott Jurek, Anton Krupicka, and Peter Bakwin know a few things about hydrating on the go. Between them they've won the toughest ultramarathons, repeatedly, and set numerous race course and trail speed records. For Spring 2013, Ultimate Direction turned to the trio to design three Signature Series running vests for wearable hydration.

Renowned runners design Ultimate Direction hydration vests - Trailspace.com

The People

 Ultrarunning can seem like that too, especially during the latter stages of a long race. Some people race by with unswerving focus, while others waltz past casually, commenting on the flowers. Some people are loud, some are silent. Some are catastrophically depressed, while others are extraordinarily buoyant. The spectrum varies widely. This goes far beyond racing, as well. So many people come to this sport from so many different directions that spending time at a race can be an introduction to anything from new languages to new foods to new ideas (usually food-related, usually bad ones). Being a part of the ultrarunning community has introduced me to an amazing array of people and opportunities. This point was especially brought home this past weekend during a friend’s wedding, at which seemingly the entire ultrarunning community was present. As a tribute to the community, here are a few examples of why I love these people.

The People

Angeles Crest 100 Mile Endurance Run featuring the SoCal Coyotes on Vimeo

Angeles Crest 100 Mile Endurance Run featuring the SoCal Coyotes on Vimeo

Two Hong Kong People doing Ironteam and Ultra Marathon: Louis - Angeles Crest 100 Endurance Run Race Repor...

Two Hong Kong People doing Ironteam and Ultra Marathon: Louis - Angeles Crest 100 Endurance Run Race Repor...: In memory of my aunt Julie who passed away on the 7/15 and lay to rest on 7/21 As most of you know, I did not make the cut off at Eag...

Ultrarunner / RN: Angeles Crest 100 Race Report

   In the first mile I realized that it was already warm and I was already sweating, a sign of things to come.  5 of us were in a little lead pack: Jorge Pacheco, Ruperto Romero, Raphael Arceo, Robert Whitehead and myself.  The four of us were a little insecure running with Robert and all his muscles (and of course he had his shirt off already) so we ditched him near the Acorn Trail trail head and we hung pretty close together as we ran/hiked up the steady incline, clicking our headlamps off as the sun began to rise.  Raphael was in the lead, hiking like a mad man, as we crested the ridge and jumped onto the Pacific Crest Trail.

Ultrarunner / RN: Angeles Crest 100 Race Report

The Angeles Crest 100 – Round 1

 “Hey…”  David said to me.  “Please don’t let this get you down.  I’ve followed your story for a long time, Summer.  I admire and respect you so much.  Please don’t stop taking on these huge challenges.  This is simply part of the sport.”

The Angeles Crest 100 – Round 1