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