Big Boy Series

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LA Dodgers on a July roll?

Posted by superindy0604 Wednesday 30th of July 2008

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The Inaugural Brooks Falls 50k

Last Sunday, I had the great pleasure of joining ~100 trail runners for the inaugural Brooks Falls 50k put on by Inside Trail Racing. A little rain, a little wind, and a lot of smiles made for a perfect start to the 2012 season!

The Brooks Falls 50k is a hilly monster that climbs over 8,000' vertical in a two loop format in San Pedro Valley Park in Pacifica, CA. The weather had been challenging the few days before (my house had no power most of the weekend thanks to storms), but fate intervened just in time for our 8:30am start and gave us a relatively clear day to get our groove on. This was certain to be one of those races where the volunteers were the true heroes for braving the weather while we gallivanted about - so nice of them to give us an excuse to have some muddy fun!

(Tim Long gives us last minute instructions)

(Racers prepare while Jason Wolf shoots the duck)

(Ultra Runner Podcast's Eric Schranz capturing the inaugural event)

(Hanging with teammates Gary Gellin and Sarah Lavender Smith)

(Jill Homer, Beat Jegerlehner and friends keeping it fun)

I was stoked to see many familiar faces ready to put in some miles while the rest of the San Francisco area was gearing up for the NFC Championship game between the 49'ers and the NY Giants (sorry 'bout that, Niners). My Inside Trail Racing teammates Gary Gellin (tackling the Half Marathon) and Sarah Lavender Smith (30k) were ready to blaze the shorter distances, while ultra regulars JR Mintz, Darryl Haber, the wicked fast Leigh Schmitt, Beat Jegerlehner, ultracyclist Jill Homer (also UTMB-bound!), and recent ultra-convert Jason Wolf joined two dozen others for the 50k. At 8:30am, the Tim's sent us off for the first big climb.

(Jason hams it up)

(Sarah charges the hill)

(Scenic single track)

(The foggy trees were really cool)

It didn't take long for us to settle into a rhythm through the dense foliage along the creek, and I tagged along with Jason Wolf, Darren Young, and a pack of 30k runners as we zigged up the single track. Views of the ocean caught our glances, while the wet rocks would snap us back to attention with little slips here and there. As we broke out onto the fire road near the top, Gary Gellin and Jonathan Gundersen were already returning, setting a crazy pace for the half marathoners.











I got some flack from the other runners for donning my "moon boots", the Hoka One One Mafetes, but I have to tell ya, there's something very interesting about these shoes. They don't seem to make me faster, but they cut my recovery time in half and make the downhills a lot of fun to bomb. I was curious to see if they had enough traction to hold up in wet and muddy conditions, so this was a good race to try them out. A short sleeve wool shirt, sleeves, and ear warmers seemed to be enough to fight off the wind and rain, while Injinji wool socks kept the toes warm.

(Levitating in my moon boots)

I ran into the first aid station along with Ultra Grand Slammer Franz Dill, who was telling me he had his name drawn for Western States for a third time in a row. Geez! I felt like taking him down to 7-11 to buy some lottery tickets. Darren Young joined us for the next double-hump loop, after stopping to move some course markings that had led a few astray, and we braved the rainy wind that got a little bit stronger with each pass.

(Franz Dill, trail runner and daddy extraordinaire)

(Darren Young bears the number - and stride - of The BEAST!)

It was fun to catch up with Franz and hear about how his family cheered in the New Year from the emergency room, thanks to his son taking a fall at the playground (all is fine). Ah, daddyhood...one of the few things scarier than the Ultra Grand Slam! Franz led us back to the aid station, then bid adieu to finish the 30k while Darren and I went back up the big mountain again. The volunteers were holding on tight to the aid station canopies threatening to take flight with each burst of coastal wind.

(Volunteers hang on tight!)

My climbing felt strong, and I suspected it was the weekly 10x800 routine giving my legs some pep. It appeared I was in 4th place behind a raging fast Leigh Schmitt, Jason Wolf, and Jan Rohde, a runner from Hamburg, Germany, who had relocated to pursue research at Stanford. Leigh and Jason were a solid 20 minutes ahead, so I paced to catch up to Jan, and then embraced my Moon Boot Powers to pass him on the descent. The rain started to come down harder, so I stashed the camera and put on the iPod when I got to the aid station.


I caught Jason Wolf just before hitting the fourth climb, and he was walking back citing some knee issues caused by slipping on the mud. I nodded, knowing I had skated into a few of the switchbacks myself. Too bad - Jason has really done well in his first six months on the ultra scene, including a 7:02 at the Last Chance 50-miler. I think we'll be seeing lots of him this year!

(Darryl Haber getting it done)

The rain picked up again, but it couldn't wash the ear-to-ear smile from my face. Something about this event was bringing me back to the humble roots of why we love this sport. No sponsors on my shirt, no 500+ people at the start, just a gaggle of outdoor enthusiasts making the most of a great winter day. No one captured this spirit more than Chris "Russ" Thomas, who had come all the way from Overland Park, Kansas, to join us for the 50k. You could NOT get the smile off that guys face, and every time I saw him, I found myself grinning for miles. The volunteers would later tell me that he used to weight 400 lbs and caught the ultrarunning bug last year...that guy is my hero!

(Beautiful Pacifica below)

I made the most of the last lap, slowing a bit to navigate the muddy sections, before arriving in 4:54 for second place. Leigh Schmitt had won handily (4:32), with Jan (5:10) and Darren (5:17) coming in soon behind me. Audrey Reyes (5:39) won the Women's division, as did Sarah Lavender Smith in the 30k. Gary Gellin put down a huge time winning the half marathon (1:34).

As I warmed up with chicken soup, it donned on me that I had finished ~20 minutes faster than doing an easier course here four years ago. I'm not sure if it's the training or the crazy shoes, but something is working well! With that, I said my thanks to the volunteers and headed home to watch some football.

Bravo to Inside Trail Racing for a great inaugural race (and nice t-shirts!). They have plenty more races on their agenda for the year, so if you're in the mood for some low-key outdoor fun with great people, this is the place!

Jan 22 Sun	Brooks Falls	10K, Half Marathon, 30K, 50K	San Pedro Valley Park	Pacifica, CA
Feb 25 Sat	Chabot	10K, Half Marathon, 30K, 50K	Lake Chabot Regional Park	Castro Valley, CA
Mar 18 Sun	Rodeo Valley	8K, Half Marathon, 30K, 50K	Rodeo Beach, GGNRA	Sausalito, CA
Mar 24 Sat	Woodside Ramble	10K, Half Marathon, 36K, 50K	Huddart County Park	Woodside, CA
Mar 31 Sat	Redwood Peak	10K, Half Marathon, 30K, 50K	Redwood Regional Park	Oakland, CA
Apr 28 Sat	Folsom Lake	10K, Half, Marathon, 50K	Folsom Point	Folsom, CA
May 6 Sun	Big Trees	10K, Half Marathon, 30K, 50K	Joaquin Miller Park	Oakland, CA
May 20 Sun	Tilden Trail Adventure	10K, Half Marathon, 30K, 50K	Tilden Regional Park	Berkeley, CA
June 3 Sun	K2 Summit	10K, Half Marathon, 35K, 50K	Cool – Auburn	Cool, CA
Jun 16 Sat	Pacifica Foothills	10K, Half Marathon, 30K, 50K	San Pedro Valley Park	Pacifica, CA
Jun 30 Sat	Inside Trail Endurance Challenge	50K & 50 Miles	GGNRA & Mt. Tamalpais	Rodeo Beach, CA
Jul 7 Sat	Mt. Diablo	10K, Marathon, 50K	Mt. Diablo State Park	Clayton, CA
Jul 22 Sun	La Sportiva Table Rock	25K	GGNRA & Mt. Tamalpais	Stinson Beach, CA
Aug 4 Sat	Santa Cruz	10K, Half Marathon, 30K, 50K	Henry Cowell S.P.	Santa Cruz, CA
Aug 25 Sat	Big Trees	10K, Half Marathon, 30K, 50K	Joaquin Miller Park	Oakland, CA
Sep 9 Sun	Auburn Trail Run	10K, Half Marathon, 35K, 50K	Cool – Auburn	Cool, CA
Sep 16 Sun	Marsh Land Trail Run	5K, 10K, Half Marathon	Coyote Hills Regional Park	Fremont, CA
Sep 30 Sun	Redwood Peak	10K, Half Marathon, 30K, 50K	Redwood Regional Park	Oakland, CA
Oct 7 Sun	To be announced soon	5K – Half Marathon
Oct 14 Sun	Briones Crest	10K, Half Marathon, Marathon	Briones Regional Park	Lafayette, CA
Oct 28 Sun	Falcon Crest	10K, Half, Marathon, 50K	Folsom Point	Folsom, CA
Nov 4 Sun	To be announced soon	Half Marathon – 50 Miles
Nov 11 Sun	Mt. Tam	10K, Half Marathon, 30K, 50K	GGNRA & Mt. Tam	Stinson Beach, CA
Dec 15 Sat	Woodside Ramble	10K, Half Marathon, 36K, 50K	Huddart County Park	Woodside, CA
Dec 30 Sun	Rodeo Valley	8K, Half Marathon, 30K, 50K	Rodeo Beach, GGNRA	Sausalito, CA

...

Oldest Ultrarunner in the USA? (Meadville Tribune)

The Meadville Tribune has a great article on Francis Albaugh, whom at 90 years young continues to race track, road, and ultras. UltraRunning Magazine says he may be the oldest active ultrarunner in the US, and he has 446 races under his belt even after starting late at age 57. It's a fun read - check it out here.

My favorite quote:

“When I run, I feel good,” Albaugh said. “If I would stop running, I would just slow down physically and mentally. When I run, I’m awake and alive.”

The fountain of youth! And check out his pic...this guy looks good. Who else can sport a midriff and tattoed arms at 90?

...

Chrissie Wellington Says "No Ironman" for 2012

Four-time (and current) Ironman World Champion Chrissie Wellington is taking 2012 off from Ironman to "pursue other interests", citing an interest in charity work and promoting her new book. Wow! That's a serious champion who can walk away with the current world title, world record, and a perfect record in the sport (13/13). I know a lot of Ironman fanatics, and asking them to part from their beloved sport is like asking them to change religions.

I thought for sure she was announcing a plan to get to the Olympics, a la Chris McCormack in 2010, but it sounds like she has even greater ambitions. Wishing her all the best...

- SD

...

Goodbye and Thank You, Team Inov-8!

Team Inov-8 for 2012 was announced on their blog yesterday, and it appears I'm no longer on the roster. Sigh! It's been a wonderful five years and I have had a blast racing with so many talented runners. The 2011 team in particular was simply amazing, and I loved racing with Yassine Diboun, Gary Gellin, Sam Robinson, Katie Caba, Jim Johnson, and others as they all had exemplary seasons. Thank you for a "good run", Inov-8, and I wish you the best for 2012 and beyond.

So should I pick up another sponsor? Maybe Skechers? They seem to work well for Meb Keflezighi yesterday when he won the 2012 US Olympic Trials in a PR 2:09:08 at age 36, joining Ryan Hall and Abdi Abdirhaman (his 4th Olympic Team!) on the 2012 Olympic Marathon Team. Or perhaps Nike or Brooks? Their champions did well in the Women's division, with Shalene Flanagan setting an Olympic Trial record of 2:25:38, and Desiree Davila and Kara Goucher coming in soon after to complete the team. It was great to watch on TV yesterday - this is easily one of the strongest marathon teams the US has ever put together.


Let me know if you have suggestions for a new sponsor (scottdunlap [at] yahoo.com). One of my 2011 sponsors told me that the logo on the blog and boost in Google PageRank was worth $70k in advertising to them...you'd think that would worth some free shoes. ;-) As long as it's a brand I love...but looking at my overpacked garage of shoes and apparel, I don't think that limits it much.

...

3 Lessons Learned While I was Busy Losing Weight

This is a guest post by Jacquie.

Losing weight is a difficult thing to do, but it's much more achievable if you follow the right mindset. Here are a few of the most important things I learned during my weight loss journey.

Losing weight tends to be a bit of an obsession in our culture. To some degree of course, that's good. A healthy body weight is one indicator of our overall health and fitness and it's clear that obesity carries with it some significant health risks. I struggled to keep the pounds off for years before I finally realized that what I was really looking for was that health and vitality that I'd had back in my early 20s, before workplace and family responsibilities pushed my personal goals to the backburner.

Then one day I finally realized that in order to be there and at my best for my family and myself, meant taking some time for myself to work on losing the weight and getting back to being the healthful, energetic and youthful person that I once had been. It wasn't an easy task, but I did learn some things along the way that made the process easier. I'd like to share them with you now in the hopes that you can benefit from them and avoid some of the pitfalls I met with along the way.

3 Weight Loss Lessons For Success

1. Food is not the enemy. Ok, I'll come out and say it, I love food. There are so many varieties and tastes to discover and I enjoy cooking up a storm and experimenting with new recipes. I think this was one factor in my reluctance to get serious about weight loss. I associated losing weight with depriving myself of food.

   I gradually came to realize though that food is not the enemy. The key is to replace fatty, sugary, processed foods (which, when you get right down to it aren't very satisfying anyway) with healthy, nutrient packed and delicious foods.

   In my quest for healthy culinary choices, I took a healthy cooking class and learned some new recipes that were not only delicious, but also nutritious. Realizing that I didn't have to give up my love of food was a very important moment in my progress.

2. Aim for being healthy, not just thin. It's hard to escape the tyranny of the scale, but it's very important to realize that your actual weight is only one measure of health.

   In the beginning, your weight will tend to fluctuate and it will be hard to see progress until you've been at it for a while. The remedy is to set goals for general health, rather than just weight loss. Studies have shown that it's better to be fit and active while carrying a few extra pounds than it is to be skinny and inactive.

   Look for ways to improve your health, whether it's through increased fitness, lowered stress levels or even just getting a proper sleep at night. This will help you feel better and have more energy to put towards achieving your goals. And after all, improved health is ultimately what we're all looking for in a weight loss program anyway.

3. Be sure to get your exercise. Exercise is beneficial in so many ways. It can boost your metabolism, help you burn calories and improve your mood and decision making abilities. Doctors and scientists have known about the benefits of exercise for years and yet many of us don't get enough.

   There are two broad categories of exercise that are helpful, strength training helps build muscle, tone your body, and boost your metabolism. Bigger muscles need more caloric energy for support and this helps you burn more calories throughout the day, not just while you're at the gym. Cardiovascular exercise is even more effective than strength training at burning calories during a workout.

You should do whatever exercise that appeals to you and gives you a sense of variety. I added Pilates to my program and started a regular walking and then jogging program several days per week. My Garmin Garmin GPS Forerunner 305 really helped me control my workouts and see my progress. It showed me exactly how many calories I was burning with each session and I loved the way I could upload the data to my online training log and chart my progress over time. This was probably the best thing I did for my motivation. Seeing the actual fruits of my labor in terms of calories burned helped me look forward to my workouts and got me out there on the trails when I might otherwise have stayed home. It's amazing how satisfying it feels to look back after a couple of months and see all that you've accomplished.

The biggest thing is just to stick with it. There are no big secrets that will help you lose the weight overnight, but if you stick with a simple, well thought out plan, in time you can accomplish more than you ever dreamed possible.

Jacquie is an avid runner who loves to challenge herself when she exercises. She is always ready to enhance her workouts with something new and strives to reach new levels in her fitness routines. Jacquie also loves to write about running and invites you to visit Online Running Gear where you can find informative articles and detailed product reviews such as the Garmin 305 review or the jeep overland limited jogging stroller fierce reviews.

Post from: John Is Fit - Personal Weight Loss Blog

3 Lessons Learned While I was Busy Losing Weight

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The health benefits of playing golf

This is a guest post by Stephanie Creed.

When you think of playing golf, the first image that springs to mind is probably of a couple of overweight, middle-aged fellas tottering around a course at a leisurely pace without a care in the world. And while it’s true that it’s a more sedate sport in comparison to others, golf’s image is changing all the time as more and more players take the issue of personal fitness more serious.

You only to have to take a look at the likes of Luke Donald and Rory McIlroy – who are currently first and third respectively in the world rankings – to see that they are in peak physical condition and that’s due to the hours they spend pounding the fairways day in, day out.

High fitness levels in turn have helped them to become the players they are today and there’s no doubting that there’s a definite correlation between fitness and golfing prowess. The great thing about taking up golf is that it’s a brilliant source of exercise without really having to strain yourself. And then if you want to take it one step further and embark on golf holidays Turkey, Spain, Portugal and Britain are all popular choices in Europe that you can head to and play on some of the best courses in the world.

When you consider that the average length on an 18-hole course is over 5,000 yards – which is roughly three miles or nearly 5km – then playing a round or two every week will strengthen your calf and thigh muscles and improve stamina, so walk as much as possible and resist the urge to hire a buggy. Swinging and putting will enhance your upper body strength and providing your posture is good, it will also benefit your core muscles. Obviously, regular exercise is just one part of leading a healthy lifestyle as it’s also vital to have a balanced diet, avoid smoking and reduce alcohol intake.

Stephanie Creed is a copywriter with a journalism background and she has a passion for all things golf and language related. She is part of a team of experts who always come up with all manner of wonderful, weird and downright crazy ideas.

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Post from: John Is Fit - Personal Weight Loss Blog

The health benefits of playing golf

...

Serious about losing weight? Then give golf a go!

This is a guest post by Stephanie Creed.

You don’t have to be as talented as Tiger Woods or have the money to be able to stay in swanky 5 star golf hotels to take up the sport and take advantage of the obvious health benefits.

The beauty of golf in comparison to other hobbies and pastimes is the fact that you’re never too old to start playing and there’s an abundance of courses available pretty much anywhere and everywhere. Simply buy, borrow or hire some clubs, find a course close to you that you can play on and then give it a go.

Eighteen-hole courses tend to be over 5,000 yards in length, which means if you enjoy a nice leisurely round of golf then you’ll easily have walked a minimum of nearly 5km (three miles) in the space of a few hours without even really noticing. Play a round or two every week and you’ll soon start to look and feel much better as it’ll increase your stamina.

Even if you don’t have the time to fit in a full round, hitting some balls down the driving range for an hour or two a week will also help in the battle to beat the bulge. Swinging and putting will improve upper body strength and providing you stand correctly will also enhance your core muscles, while pounding the fairways and greens of a course on a regular basis will tone calf and thigh muscles.

Golf is gentle exercise that can have a big impact on your appearance!

—
Stephanie Creed is a copywriter with a journalism background and she has a passion for all things golf and language related. She is part of a team of experts who always come up with all manner of wonderful, weird and downright crazy ideas.

Post from: Fat Bloggers Weight Loss Blog

Serious about losing weight? Then give golf a go!

...

Running Safely in the Great Outdoors

This is a guest post by Chloe Hibbert.

As we enter the New Year people everywhere are dusting off their trainers and starting to pound the pavements to lose that excess holiday weight. A person weighing 60kg burns an average of 300 calories per half hour of ten minute mile running, and the best part is that anyone can do it.

But whilst running is great for your waistline, without taking proper precautions it can also lead to acute and chronic conditions. Here are some important steps to take when hitting the trail to avoid common running related problems.

Choose the right running shoe

Every runner begins with a first step, but that first step could lead to disaster if you aren’t wearing the right shoes. Before taking the plunge, go to a specialist running shop to have your running style reviewed.

A biomechanics expert or experienced shoe retailer will carry out a gait analysis to measure the natural inward roll of your feet. By knowing your ‘pronation’, you can pick a shoe that will protect you from foot and leg discomfort.

It is also important that you change your running shoes every 500 miles or every year, depending on which comes first. If you run frequently it's a good idea to have more than one pair of shoes.

Stretch

Whether you are going on a short sprint or a long distance plod it is essential that you give yourself time to stretch before and after your run. Stretching is one of the most important things you can do after a warm-up to protect your body from injury, as well as easing muscle soreness.

Always make sure you stretch your muscles slowly, holding each stretch for 15 to 30 seconds. A common mistake is to bounce during a stretch, but this actually risks tearing the muscle. Stop the stretch when you begin to feel tightness in the muscle.

Hydrate well

When doing any type of exercise it is important to keep well hydrated. Running when dehydrated will affect your performance, slow your ability to recover for the next workout and can lead to heat stroke.

Drink plenty of fluids before, during and after a run and adjust your fluid intake depending on the weather conditions. Choose your tipple carefully- water and sports drinks are the best for rehydrating, but caffeinated and alcoholic drinks can actually leave you less hydrated than you were before.

Build your mileage gradually

If you increase your mileage too quickly your body will not be able to adapt to the additional stress on the joints. You should increase only one aspect of your running program per week, choosing between intensity, frequency and duration. Increasing one of these between 5 and 10 per cent per week will prevent unnecessary injury.

It is also important to have one or two days off from running each week, whether that means doing a different type of exercise or taking a break entirely to avoid fatigue.

Include other fitness regimes

Mix it up! Including other types of non-impact cardiovascular activity will help you avoid injury and build your endurance. Go cycling, take a swim or use a cross trainer to keep your workouts interesting.

Make sure you also vary your running routine. Excessive hill running can put unnecessary demands on the calf muscles and cause painful shin splints. And whilst downhill running may be easier on the lungs, it can actually put as much stress on your body as running uphill, particularly on the quadriceps muscle.

Seek treatment for injuries

Over half of recreational runners develop an injury at least once a year, almost always of the lower limbs. Common injuries include Plantar Fasciitis, Achilles Tendinitis, IT Band Syndrome, Runner's Knee and Shin Splints.

Most runners will need to see a physiotherapist at some stage in their life for unresolved injuries. Physiotherapy can be expensive, but with private medical insurance you will be covered for the cost of consultations and treatment.

Armed with these tips anyone can become a runner, so take that first step outside and start reaping the rewards of a healthy lifestyle.

Chloe Hibbert writes expert articles on health and the medical insurance industry for ActiveQuote Health.

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1) DreamHost – Web Hosting used by johnisfit.com
2) Go Daddy – Domain registration
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Post from: John Is Fit - Personal Weight Loss Blog

Running Safely in the Great Outdoors

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