3/4/2013 - 3/10/2013 (Week 3)

3/4/2013 - 3/10/2013

3/4 - Speed Work Out (800's Not Timed) - 3.25 Miles (PM) - 30 Minutes
         - 4 x 800

         Workout
          -Squats, Lunges, Straight Leg Dead Lifts, Calf Raises

3/5 -7.08 Miles (PM) - 70 Minutes

3/6 - Off
        Core Workout

3/7 - 4.18 Miles (PM) - 30 Minutes
        Workout
        - Thrusters, Shrugs, Gorilla Dead Lifts, Flies

3/8 - Off

3/9 - 3.5 Miles (PM) - 80 Minutes - Trails in Vacaville at Lagoon Park

3/10 - Off

Miles: 18.01 Miles

Duration: 3 Hours 50 Minutes

       

1/28/2013 - 2/3/2013 (Week 2)

1/28/2013 - 2/3/2013

1/28 - Speed Workout (Sprints) - 25 Minutes

          Leg Work Out:
          - Squats 3 x 15 (95lbs.)
          - Single Leg Lunges 3 x 15 (15lbs.)
          - Straight Leg Dead Lifts 3 x 10 (95lbs.)
          - Calf Raises 3 x 20 (Dumbells 30lbs.)
          - Push Ups 2 x 25 (Inside & Wide) 2 x 20 (Inside & Wide)

1/29 - 2.32 Miles (AM) - 25 Minutes

          Core Work Out
          - Push Ups 2 x 20 (Inside & Wide) 2 x 20 (Inside & Wide)
          - Ab Ball Side-to-Side 3 x 40 (Medicine Ball 8lbs.)
          - Weighted Sit Ups 3 x 15 (10lbs.)
          - Jobes (Shoulders)

         - 4.40 Miles (PM) - 45 Minutes

1/30  - 5.52 Miles (AM) - 55 Minutes

1/31  - 8.60 Miles (PM) - 77 Minutes

          Core Workout
          - Planks
            - 3 x 1 Minute (Regular)
            - 3 x 40 Seconds (Right)
            - 3 x 40 Seconds (Left)

2/1    - Work Out
            -Guerrilla Dead Lifts 3 x 15 (115 lbs.)
            -Thrusters 3 x 15 (65lbs.)
            -Medicine Ball Push Ups 3 x 10 (Body Weight)

2/2    - 10.00 Miles (AM) - 95 Minutes

2/3    - 6.88 Miles (AM) - 72 Minutes

            Core Workout
             - Weighted Rowing Abs 3 x 20 (10lbs.)
             - Crunches 10 x 25 (Body Weight)
             - Leg Ups 2 x 15 (20lbs)
             - Push Ups 3 x 25

Total:

Miles: 37.72

Duration:  6 Hours 56 Minutes

1/22/2013 - 1/27/2013 (Week 1)

1/22/2013 - 1/27/2013

1/22 - 4.28 Miles (PM) - 40 Mins.
1/23 - 3.42 Miles (AM) - 35 Mins.
           2.60 Miles (PM) - 26 Mins.
1/24 - 2.60 Miles (AM) - 26 Mins.
           4.12 Miles (PM) - 40 Mins.
1/25 - 2.00 Miles (PM) - 21 Mins.
1/26 - 13.44 Miles (AM) - 145 Mins.

Total:

Miles: 32.46

Duration: 5 Hour 55 Minutes

Out with the Old...In with the NEW

It's almost been a year now since I last posted on this blog.  I would be lying if I said you I was too busy, stopped running or simply didn't care share my thoughts with anyone -- all are false.  The truth is, when finishing up my last semester at Nevada, a little over a year ago, I began to run.  I did my first road half marathon and finished with no problems whatsoever.  Immediately, I let a desire to compete and a few inspirations get into my head to push for more.  Due to being a young inexperienced runner, I did just that.  I did too much too fast and ended up hurt; battling various ongoing injuries for about 9 months.  Clearly, going into this sport, I never wanted to believe this could happen to me -- I was going to be the guy who never got hurt and could push myself to limitations others couldn't -- foolish to say the least.  So, instead of coming onto my blog and bringing negative vibes about injuries such as Stress Fractures, IT Bands, Achilles Problems, Popliteus Problems, etc. I decided to keep to myself.  As most may know I'm not the type of person who's going to ask for sympathy -- I wasn't raised that way nor will I ever go searching for it.  I made a deal with myself that I would not write anything until I finished my next Ultra.  No training plans, no weekly postings of time or miles, no sharing any thoughts during good or bad weeks, no nothing, not until I was healthy, completed a race and was back in full force.  Now that we're clear, let's get rid of the old and move onto the new.

June 23, 2012, San Lorenzo 50k, Santa Cruz, CA


31 Miles, 5 Hours 31 Minutes, 10:25 Pace
5th Place, 2nd in my age division

The Experience, Thoughts, and things I learned...

- The course/run itself was beautiful
- The course was more challenging than I expected (it's an ultra what else did I expect?), Coastal Trail Runs did a good job with the Course Map; down playing the amount of climbing and ascending.  I made sure to let the race director know how I felt about it after the race. We both got a good laugh.
- Running 3.5 miles uphill in the sand (unannounced in the race profile about the course) was a great challenge.  Very unexpected, but a nice new experience once I got to the top.
- 4 River crossings was fun, but tightened up the legs every time.
- Ultra hiking up steeps hill in the beginning of the race can be smart strategy, but who likes to hike?
- Taking more Cliff Shots (2 every hour) helped a lot.
- Still not sure how I feel about running an out and back?
-  Met a cool guy from Boston named Tony Henderson when we were treking in the sand.
- I peed on myself for the first time and I also peed out my shorts while running -- go figure. (Imagery at its finest.)

-"Run your own race" -- Dad if it wasn't for me repeating that in my head I would have had a bad day.
-"It's still early bro, let them go, we'll catch em eventually, it's a long race to go" -- Tyler Curley there were multiple points in the race that I imagined you running right next to me, keeping me calm and collected.  Once again, I thank you for everything you taught me and I can't wait to catch a run or two with you in the near future.  Also, I shouted out a few Indian/Animal calls as I left a few Aid Stations and I got some interesting looks.
- Jacob Rydman reading your blogs about your race experiences has been a true inspiration.  Your blogs have taught me more about running races and strategy than I have been able to experience on my own.  My mind game wasn't on my side the first 7 miles, I was in about 15th place, but slowly started chipping away at runners as the race got later.  It's not about how you start, but rather how you finish.  Catching people with a predator mentality is fun.

-  I didn't know it was possible to bonk in the first 5 miles (I was frustrated and down on myself early)
- You have to be able to control your lows as well as you do your highs.  If not you're in for a rough day.
- The last 3 miles of the race always feel harder than the first 28.
- Running in flat Downtown Sacramento is no way to train, but I made it work.
- Truth, I only got up to the mountains 1 time to run when training for this race.
-More leg workouts with weights and core training need to be implemented.
-More speed workouts.

Running 101


After attempting to run for the past year I can honestly say I've learned a lot.  Running is a passion that has grown on me and will continue to be constant learning experience.  I would like to share some of the things I've learned:

- Running is a year around life long sport. Yes, there are peeks of the season and races that have bigger names which mean more to some, but it does no good to be sidelined and not participating.

- Taking care of your body and health is half the battle.  Anyone can put on a pair of shoes, tie their laces, and run.  Your body is going to suffer aches, pains, bruises, etc.  It's up to you to take care of yourself.  Foam rollers, ice baths, heat, massages, stretching are all key and essential components to being injury free.

- Listen to your body and respond.  Some people can run more than others. Some can put in more miles and time in during a given week.  Each person is different.  You don't have to run multiple miles in a run to accomplish something good for yourself.  Be consistent, get in your runs (short, long, and speed), but make sure you aren't killing yourself.  Listen to your body and respond.

- There is no such thing as dieting, but there is such thing as a lifestyle change.  You have to be willing to sacrifice in order to achieve success.  Eating healthy will never do any harm to you, only make you stronger.  Eat healthy, drink health, live healthy.

- There's more to running than the race itself.  The race is the prize for the hard work you put in.  You run and win your races during training.  Find out what works for you and get it done.  Consistency, consistency, consistency.  Did I happen to mention consistency?

- RUN HAPPY :)

Update

I'd like to say I'm mountain sick. Last weekend for the 4th I finally got back in the mountains to hang out with some great people. I somewhat felt like I was at home again. I truly miss the drive up Highway 80. I plan to visit the small town about 40 minutes past Nevada City in the near future to get in some solid uphill and downhill trail runs. Of course I had to scout out the terrain. . . it looks challenging and great.

The picture to the right was taken during Western States. What an amazing race this year. The things I would do to have a nice fun long day on the trails with some great friends. Sadly, today was my first day back to running since my race in Auburn. It was a short 4 mile run, but felt great. This is the start to my getting back in race shape. The goal right now is to get in shape and stay healthy. Technically that's always the number one goal, but more or less, I never want to have to take 6 weeks off because of injury. Overall, I plan to start things out slow again depending on how my body is feeling on a daily basis.

Some races I'm entertaining for the future depending on my training and health are the "Lake of the Sky 50k" and "The Rockn' River 50". All are just thoughts and not in stone whatsoever. Lastly, I would like to say good luck to Jacob Rydman who will be taking part in the Tahoe Rim Trail 100 this weekend. Good luck and leave it all out there!

It's been a while...

It's been a long 17 days since my race in Auburn that left me sore, beat up, and out of commission for the past two weeks. I'm proud to say Auburn definitely got the best of me as I'm sure it's done to several others. A few specific spots that have been bothering me: my lower right hamstring, the outside of my left knee, and the tops of my feet. Let me tell you, trying to stuff my fat feet into dress shoes for interviews is already a chore, let alone adding some swelling to the equation. Last Tuesday I tried to be brave an put in a few miles to see exactly where my legs and feet stood and needed some extra attention. On a small 4 mile run I found out quickly what was working or shall I say not working. The first mile wasn't too bad, with only a few aches in my feet and my legs feeling pretty solid. Once I hit my turn around at mile 2 things quickly became extremely prevalent that I should not be running still whatsoever. My lower right hamstring was fatigued and did not want to lift my leg. The outside of my left knee was shooting pains right into my knee cap. And to top of this 4 mile endeavour by the time I got back home, the top of my feet felt like I had nails being driven straight through them. Within 30 minutes of finishing my run my feet hurt so bad that I didn't want to even stand. Of course I went to the drawing board and did my research:

My right hamstring was simply overused and more than likely pulled or tweaked a bit. This just takes time off to heal and strengthen back up. As for my knee, this just has to do with the amount of pounding and shock your knee can absorb. Obviously, my knee took a pretty good beating. Lastly, I'm about 99% sure that I suffered minor metatarsal stress fractures on the tops of my feet. The stress fractures should leave me resting for a little while longer than I'm expected, but I'm going to test out my feet on much shorter runs in the upcoming weeks to view my recovery.

Overall, I did not write this blog to complain or receive sympathy. I did this to myself and I don't regret it one bit. This has been a great learning experience for me and is continuing on through this healing process. This just shows I have a ton of room for improvement in several areas and need to get tougher. I felt the urge to put this on paper because I'm not running and I've noticed the toll it's been taking on my mindset and attitude. Although I just moved home and have been stressed out about finding a job and having a steady income to support myself, I've found out when I don't have my "selfish alone running time", I get irritated easily. I'm starting to notice the finer things about running that allows you to be one with yourself. Being able to put your shoes on, tie your laces, and run is a luxury. Running allows you to be stress free and explore any thoughts your mind has to offer. I'm looking forward to a speedy recovery and getting back to a consistent running regimen by July 5th.

Good Luck to all the the runners running Western Sates this weekend! It's going to be a great race.

"Never eat a full meal. . . Always stay hungry" - Jesse Silva

6/07/2011 "Auburn 34 Miler"

Auburn Trail Runs 34 Miler

Number: 618

Place: 6th Overall, 5th in Males, 1st Age

Time: 6:16

Race Report

• 34 miles is a lot different than 31 miles especially when the last 4.2 are an uphill climb.
• Wear the least amount of clothes as possible when it's going to rain on you for 6 hours straight.
• Running for 6 hours by yourself is a lot different than running with somebody else or having a friend to talk to or pace you at the end when you need to push through low points.
• Breaking through walls (negatives) is possible. For some reason mine always come around mile 18 and last somewhere until around mile 24 or 25.
• If you're hurt and not 100% don't run the race. There's no need to hurt yourself more.
• My first go around with "K2" was a challenge, but I scaled it twice in less than 16:30. I don't understand how Jacob Rydman goes up and down "K2" like it's no big deal. He's a man beast and I have a ton of respect for him. I wish him the best of luck in his training for TRT!
• Thankfully I DO NOT run with socks or else my day would have been miserable.
• Auburn's trails are gorgeous. When running from "Overlook" to "No Hands" in the early morning with the fog, it was Jurassic Park like (at least that's what went through my mind). Also, from "Cool" back down to "No Hands" that first part is rocky, but could be extremely fun on a dry day, jumping off rocks and getting an adrenaline rush.
• The course was sloppy, muddy, and wet.
• It was nice to see Tyler Curley at the 29.7 mile aid station at "No Hands". It gave me a burst of energy to finally speak with someone close to me who understood where I was at and how I was feeling.
• There were a few points where I wanted to stop and DNF, but I didn't. My competitive stubborn attitude is back and I love it.
• If Jen Phipher signs up for another race I'm in and "chicks" me again I'm going to stop running Ultras. Hahaha Just Kidding. Mad props to her, she's a great local runner, and I hope she continues to kill it in the Ultra running world. I need to train harder. No excuses.
• Lastly, I love running long distances. I don't think I will ever stop. It's the most exhilarating things I have ever done in my life. Finishing a race is the best feeling in the world.

"Right now excellence is doing something other people think is crazy" -NB