Monday, October 01, 2007

St. George Marathon Prep.

I will be going to St. George, Utah for the marathon this coming weekend.  This should be a little fun run. I have not done much speed work lately and don't know what kind of times I can run, but I will just see what pace I can settle in at. 

Since AC 100, I have been nursing a tendonitis on the top of my right foot. My legs were ready to resume training about two or three days after AC, but my foot has been keeping me out of action.  I'm not injury prone, in fact, I almost never get injured from running.  But, I've never done a race like the AC 100 either. I think my foot swelled and my shoes became too tight and constricted the toes. The pressure transferred up the foot and caused the problem. I'm no sports medicine doctor, it is just what I think happened. I've only been able to run a few times in the past two weeks. The few run I did get to do were about 5 miles at 7:30 pace. I hope that's good enough for a 3:30 to re-qualify for Boston.

It should be a fun time, as me and most of my running friends from So. Cal. will be making the journey together.

In case you didn't know, the St. George course is almost all downhill. I'm a fairly good downhill runner, so hopefully that will help my time.


Sunday, September 30, 2007

More AC 100 pictures

At the finish line with all the ladies

At Chantry Flats, drinking hot chicken soup

This was at Three Points when I was going the wrong way - call me WRONGWAY Ted??

Being weighed at Chilao

At Cloudburst Summit with Rich and Karen behind, I looked pretty happy.

Crew picture at Chilao.  Jon, Bernie, Cheri, & Fred not pictured. The best crew a person can have.

Karen, Rich, and Deb Clem (the ultra nurse)

Annie pacing me starting at Chilao, Jason was ready to chase if I needed anything.


Crew cheering as I came into Chilao


BBQ Party for my AC Crew

I had a BBQ party yesterday for my Angeles Crest 100 crew and pacers. We had a great time eating yummy foods and telling stories.  I especially enjoy those "behind the scenes," stories which the crew told of me and each other. We looked over the pictures and video that we took and had a blast. Now, I know the real reason why the crew almost missed me coming in to Three Points. 

A race is just a race, but friends are forever.


Friday, September 28, 2007

Cordyceps Sinensis - WHAT!

I've been taking this Chinese miracle supplement. It sounds gross when you find out what it is; but, hey, it works.  Instead of me telling you what it is, you can refer to this wiki:

How did I find this? Well, we had an extended-family dinner back in early July. My cousin, Jenny, knew that I do all those crazy runs.  So, she asked me if I would try this thing out.  She said that it would raise my lung and heart functions. "What," I said, "raise my lung and heart capacity?" I would definitely try it out. No athlete do not want to raise their lung and heart capacity. Okay, I know what you are thinking; it is not doping, it is a natural extract - like eating good food.

I started taking the Cordy capsuls, one in the morning and one at night.  After about two weeks, I noticed that I wasn't as winded when I did my hill repeats. I have done the same workout many times before, on the same hill. But this time, I felt as if I didn't push hard enough.  So, I went back down the hill and ran up it as fast as I ever did. I still didn't feel as winded. So, one more time; this time I sprinted up the hill faster than I ever did.

There's a story of the Chinese National Women's Track and Field Team taking Cordy and taking world records at the 10k, 5k, and 1500 meter events at the 1993 World Track and Field Championships.

I've been taking Cordy since July, I think it definitely has helped me finish the Angeles Crest 100 Mile Endurance Run. I've never finished a hundred mile race before.  AC was my third 100 mile try; and three is a charm. During tempo runs, I also noticed that my lung and heart are no longer my limiting factors; but my muscular system. My legs would tire out before I run short of breath. It used to be the other way around. I haven't done a hard 5k or 10k since July, so I don't know what times I can run. But, I definitely feel I can PR a 10k.

If you want to try Cordy, let me know, I can probably work out a deal with Jenny.

Disclosure: My cousin Jenny is a distributor for Cordy.


Saturday, September 22, 2007

2007 Angeles Crest 100 Race Report

Sorry, I haven't been posting much.

Now that the big race is over, I have some "down" time. This post is going to be long.

It all started when I paced my friend "Gundy" (Jonathan Gunderson) at the 2006 Badwater Ultramarathon in July.  I got smitten by the ultra bug, badly.  Last year, it was too soon to try and do the AC100.  So, this year, I could not pass up the opportunity.

What a beautiful race this was!  And, it is in my back yard (I literally just live down the hill from Chantry Flats).  I have just fallen in love with it.  I definitely will be back.

I thank my crew and pacers: Bernie, Cheri, Fred, Rich, Antonio, Karen, Jon, Sachiko, Annie, Jason, Colleen & Ann - the people wearing the green shirts. You guys rock, and provided inspiration for me to keep going. You don't know how significant your contributions to my successful race were.  Because I knew you believed in me, I strive to keep going to honor you all.  You put up with me; as I was probably rude, demanding, and impatient in my disoriented, sleep deprived, and adrenalin induced state.

Somebody said that running an 100 miler is like a microcosm of life.  You are bound to have ups and downs, and your success depends on how you handle your adversities. It takes mental determination, focus, and strength of character to finish an endurance run like this. You are changed by it, never will you be the same!  

Okay, enough philosophizing, let's get on with the race report. 

Cheri and Bernie picked me up from Monrovia at 2:30 am Saturday morning.  As we drove out to Wrightwood for the 4:00 am sign-in and 5:00 am start, we saw the fires burning in the Big Bear Lake area.  I felt bad for the fire victims; but truthfully, I was glad that it was not on or anywhere near the race course. It was a little bit of selfish thought: I trained hard for this, it would be sad to not be able to do the race. Gundy, who is from San Fran, and part of his crew stayed with me for the night; it was good to see him, even if it were just one brief night. We left the house before they did, but I will for sure see him one last time at the start. He was doing the AC 100 too; as well as many of my So. Cal. ultra friends and acquaintances. 

At the start, Jimmy Freeman was distributing ribbons for Gary Hilliard, a fellow So. Cal. ultrarunner and RD of the Mt. Disappointment race, who was severely injured recently in an accident.  The ribbon read, "100 for Gary".  I took one and pinned it on my neon yellow shirt. I will also give honor to Gary by finishing. We, the racers, greeted each other and we were off.

I started the race near the back of the pack. It was warm, so I took my jacket off and threw it to my crew. The climb out of Wrightwood was uneventful; however, in my training in this area I've been caught in a thunder storm with hail, pounding rain, and high winds. But, race day morning, it was beautiful and calm.  The sunrise was awesome, we were going to have a great day. 

My race plan was to start near the back, then slowly and surely pass people while trying not to get passed. I kept to my plan while climbing out of Wrightwood; I fought back the temptation to go faster and kept to my pace. By the first Aid Station, Inspiration Point (9.3 miles), I was in 84th place out of the 125 who started the race. "Not to worry," I said to myself, the real race was yet to unfold. 

I admit that I am a competitive person, and the competitiveness in me said that this was about beating other racers.  However, there was also a desire to just beat the course; for this was my third 100 miler, and I haven't finished one yet. I would be happy if I just finished. 

I took as little time at Inspiration as I possibly could, I think even my crew was surprised at how fast I went through there. My plan was to run a steady pace without undue stops and rests.

The next stop, Vincent Gap (13.85 miles), was just about 4.5 miles away, and downhill. It was time to make up some ground. I took off and passed a few people. It felt great. By the time I got to Vincent Gap, I moved up 15 spots. I think I'm more adapt at running down than up.

Next, the course climbs out of Vincent Gap, up Mt. Baden-Powell, and down to Islip Saddle, the next Aid Station.  Mt. Baden-Powell is the highest point on the course. During the climb, I felt my legs tightening up.  I thought to myself, "this is not good", for it was still very early in the race.  My thoughts were, "did I go out too fast", "didn't I train enough?", "can I finish this?"; I was starting to second guess myself. However, I pulled myself out of this slump and resolved to keep moving. I knew that if I just kept moving, the legs will sooner or later come around. So, I took it easy while trying not to get passed. Eventually, the legs did loosen up and I had my second wind and my confidence back. Then, I settled into a very comfortable and steady pace. I counted my paces to keep focus on running, and to prevent my mind from wandering. My steps just kept on ticking like clockwork.

On the climb, I also ran with Diana Rush for a while, I meet her during a training run here.  She won the Mt. Disappointment 50 miler earlier in August. Unfortunately, she was having problems with her knee; but she still went on to finish, what a gutsy performance.  You rock, Diana.

I cruised into Islip Saddle (25.91 miles) and felt really good. My crew told me to stop to get weighed.  But, I didn't want to stop, I wanted to keep going.  I didn't realize that I had to be weighed for the medial check. 

I was glad to see my second crew here, Antonio, Rich, & Karen. They made it up to meet me.  For my first crew from Wrightwood was off at Vincent Gap and would come back later on at Chantry Flats. Here you see Antonio taking my pack as I headed for the medical weight check.

Now, it was just a short 1.5 miles up Mt. Williamson and 1.5 miles down to Eagle's Roost (29.05 miles), the next Checkpoint. On the climb, I passed some racers walking slowly up the steep switchbacks.  This was the third major climb, I guess it was starting to take their toll. I saw David O., he was having some difficulties early on.  He is such a strong runner, what a bummer. From this point on, he and I would be passing each other back and forth all the way to Chantry Flats. It was good to have his company. Coming in to Eagle's Roost, I improved 4 more places.

From Eagle's Roost, the course descended into Cooper Canyon and climbed back up to Cloudburst Summit. There was a short pavement section going out of Eagle's Roost; Deb Clem, the ultra-nurse, was shouting encouragements from her car; and stood roadside to cheer and give me some extra motivation. Thanks, Deb. My second wind was continuing, I was feeling good about the race. No blisters, no pains, no problems - I hoped that my good streak would continue. I was enjoying the race and having so much fun.

I was continuing to catch people. I didn't think I increased my speed, but instead people were just slowing down. By the time I reached Cloudburst Summit (37.54 miles), I moved up 8 more places. My crew told me that Matt D. was about 12 minutes ahead, and that I had made up 5 minutes on him from the last checkpoint. I first meet Matt at the Monday night Nike runs in Pasadena. Matt is an awesome runner, and in my competitive spirit, I wanted to catch him. 

From Cloudburst, it was a rolling downhill to Three Points. I knew I couldn't catch many people here, so I just kept to my same pace. Coming in to Three Points (42.72 miles), I didn't see my crew.  I was concerned. I looked around and saw them at their car; I guess they had just come in.  We rushed to get my pack switched and my nutrition.  However, in the rush, I took a wrong turn and ended up losing about 10 minutes. "That's okay," I said to myself, the race was counted in hours, not minutes. I tried not to get discouraged. Up to that point, the race was going almost perfectly. The 10 minutes, as it turned out, was insignificant. But, at the time, it seemed like a "oh-no" kind of thing.  It is funny how the mind can turn a slight set-back into a huge disappointment. But, I kept it together and didn't let it bother me. I think the key to finishing one of these 100 milers is the ability to control your mind. You really need to keep focus on the "now" and not let your mind wander. I kept telling myself to concentrate on just taking the next steps, and the rest will come. On a positive note, I did improve 3 more places.

Going from Three Points, the course climbed Mt. Hillyer.  At Mt. Hillyer (49.08 miles), I saw Gundy.  He had went out fast, hoping for a sub 24 hr. finish.  He is fast and can easily go sub 24. But, he was having stomach issues. Bummer! It just goes to show that in an 100 mile race, anything can, and usually do, happen. Mt. Hillyer was the first of the no-crew-access checkpoints. I got my own hydration and nutrition and set out for Chilao, the mid-point of the race and where I would pick up my first pacer. I was still feeling good, except for some very minor chaffing which I took care of with some vaseline. I got to Mt. Hillyer losing 1 place, not too bad.  The 10 minutes lost isn't all that important.  As you'll see, I will loose even more.

From Mt. Hillyer to Chilao (52.8 miles), the course went down a gnarly single track with large boulders. I didn't see anyone on this section. It felt good to come into Chilao. Not only was it the second major Checkpoint and the half-way point, it was also where I would get a pacer. It was definitely a psychological boost. It could of been, "I have 50 miles more to run", or "I have 50 miles less to run."  Sort of the, "half full" or "half empty" kind of thing. 

It was still daylight, but I knew it would get dark soon. So, having a pacer is a very good thing. My crew had made a shift change and were waiting for me. See all of those green shirts in the picture? Jon came out to meet me on the short paved road leading into the Aid Station. Now, I have Jason, Annie, Jon, Sachiko, Colleen, and Ann backing me up. Annie and Jon were going to pace me. And I think the crew from the previous shift were hanging around too. So, I had a really large group cheering for me as I came in. The ham radio volunteers at Chilao, Gary Jagers, is a friend of ours; and he kept the crew apprised of where I was. Thanks Gary!  Matt got in to Chilao about 12 minutes before I did, but left Chilao after I did. But I never saw him. I guess I got through Chilao so fast that I didn't look around for who's there.

Annie was going to pace me from Chilao to Shortcut Saddle, a distance of about 6.5 miles mostly on downhill single tracks. Annie had never run trails in the dark, so I was concerned knowing that it would be dark before we got to Shortcut.  But, Annie is a trooper and did amazingly fine for her first night trail run. (Afterwards she said she tripped many times while running in the dark.  But, at least she didn't fall :).)  Having Annie there was a great help to my psyche. She embodied the crew and the people that believed in me to be able to slay this beast. From the psychological lift of having a pacer, I was able to pick up my pace. I still felt good when we got to Shortcut Saddle as we picked up 4 more places. 

The darkness had fallen when we got into Shortcut Saddle (59.3 miles). Annie had done an incredible job, and it is now Jon's turn to pace me to Chantry Flats via Newcomb's Saddle. Taking the advice of a race veteran who had finished 10 AC 100's and was working the Aid Station, I took my long sleeve shirt just in case it got cold. This turned out to be the smartest thing I did. Soon after we left Shortcut, I suddenly stopped in my tracks and asked Jon if we were going in the right direction. I had become disoriented, as if waking up suddenly and not remembering where I'd been. Jon assured me that we were going in the right direction, but it took me a few minutes to be convinced. I am strong willed and can be very stubborn at times. This was the start of my disorientation, it got a lot worse later on. I had been out there for almost 15 hours straight. We kept up the pace and passed a few more people. 

I still felt good on the way to Newcomb's Saddle, the next Aid Station.  I told Jon that if I remained feeling like I was by Chantry Flats, then I would have a very good chance of finishing.  Hal Winton, the co-RD warned us about the climb out of Chantry; I took his words to heart and wanted to save something for that climb.  It was going to be truly brutal.  Fortunately, I had trained on that climb many times, it is my backyard climb; and I knew every turn and switchback. Psychologically, I knew I could do it; and that was a big advantage

On the climb up to Newcomb's, Barefoot Ted McDonald and his pacer went flying past us. Good job, Ted! He saved his energy and now is making a run for it. We made it to Newcomb's about a minute after Barefoot Ted and picked up 7 more places.

Coming in to Newcomb's Saddle (67.95 miles), and seeing BFT (Barefoot Ted) sitting down.  I thought, "let's get our hydration and nutrition quickly and get out of here before BFT."  I told you I was competitive; but, always friendly and I have the utmost respect for all of my competitors. However, after I had taken some solid food, I suddenly felt cold and started shivering. I knew something was wrong; and I kind of knew what it was, as I had experience of it before. I was starting to get dehydrated. I sat down and wrapped a blanket around me, took some hot chicken soup, and drank a bunch of gatorade. In retrospect, I think I was borderline dehydrated; and when I took the solid food the stomach absorbed more water for digestion, putting me over the edge. I had been taking many GU's during the day and not much solid food.

Sitting there, being the first time I had sat since 5:00 am, I was starting to implode mentally.  I was saying things like, "I was doing so well," as if I had already given up. Jon quickly rebutted me and said that I still was doing well. Jon guided me and kept me from further implosion.  This was the first of my low points. Thank God that Jon was there. After about ten minutes, we got up and kept going.  I put on my long sleeve shirt to keep warm. BFT had left before us, I never saw him again until the finish. He went on for a five hour improvement over his AC finish of last year. Way to go!

I felt better as we descended out of Newcomb's toward Chantry Flats, the next checkpoint. I started sweating, which was a good sign.  However, I had finished drinking 2 liters of gatorade even before we reached Sturtervant's Camp. We knew this section of the trails very well, as we trained on them all-the-time. We knew we could get more drinking water at Sturtevant's Camp even when it is not an Aid Station. Jon went and got the water for me, as the camp is about 1/8 of a mile off trail. We made really good time down the trails from Newcomb's. When we got to Chantry Flats, we only dropped 1 place. All was not lost, we were on a great pace.  My legs were still feeling good, nothing hurts, I recovered mentally, now I'm ready to take on the brut. The real race starts, now.

Coming into Chantry Flats (74.55 miles), I felt like I was at the corner before my house. It was a familiar place and gave me great confidence. I knew that if I got here in good shape, I could finish this thing. My many hard training runs over this section were paying off big time at just the right moment. The Chantry Aid Station was like the ultrarunner's party central, I was amazed to see all the people and the spread of food. My crew from the morning in Wrightwood had come back, plus my day crews from Islip Saddle to Shortcut were also there. Don't these people need to sleep?  It was after mid-night. Crazy!  I heard that Gary Hilliard was there too, but I didn't see him. I was running also to honor him. I took more hot chicken soup.  Jon had done a great job pacing me, without him, I would not be in such good shape.  Now, it is Fred's turn to take me to the finish. I spent very little time at Chantry. After Chantry, I would not see my crew until the finish; as there would be no more crew-accessible checkpoints. It was just Fred and I.

Leaving Chantry, soon I saw David O. on the big climb. He was stopped and eating an energy bar at the side of the trail with his pacer. I looked over at him and kept going. I suspected something was up. Later on, I learned that he went back to Chantry to join the party. 

This killer climb is long and steep. It is hard even when you are fresh, but exponentially more brutal after 75 miles or so. Fred and I pushed on, keeping the same pace. We passed some people, and saw some more people at the benches; but we didn't stop and left them there. At the top of the climb, the Mt. Wilson Toll Road junction, I felt cold again.  The dehydration had come back. The climb really took a lot of energy out of me and I drank all 2 liters of water I was carrying.  

I stopped briefly at the junction, I knew that there was a stash of water from our previous training runs through this area. I looked for them in the dark, but did not find them. So, we pushed on. I thought, "this is not good, I am out of water and dehydrated and I have about 3 more miles down to Idle Hour," the next checkpoint. But, mentally, I kept strong. I decided to walk down into Idle Hour instead of running it, so as to conserve my strength. I was drinking out of Fred's water while walking down. Thanks Fred, you are a life saver. Walking this section meant that I would be about 20 more minutes behind. But, at that point, it didn't matter to me; I just wanted to make it into Idle Hour in one piece. Some people passed us, and we passed some people.  When we finally made it into Idle Hour, we still picked up 6 more places.

Seeing Idle Hour (83.75 miles) was a big relief.  It lit up in the night like a hotel on the Las Vegas strip. Amazing!  I sat down, for the second time since the start, to get some rest. I decided that I needed to take care of my dehydration once and for all, so that I could go on and finish without any more duress. I drank more hot chicken soup, water, gatorade, and whatever they had on offer.  It was about 3:30 in the morning and it was cold.  I crawled into a blanket on a cot and rested until 5:00 am. Fred stayed up and would wake me up. I didn't really fall into a deep sleep, I was just keeping warm and laying there. I heard a few people go by. I got up a few times to pee - good signs. When I finally got up, I felt a 100% better. We packed up and took off. All-in-all, we stayed at Idle Hour for about an hour and 40 minutes.

Leaving Idle Hour, we faced a brief downhill and then the last major climb. At the bottom of the canyon, I experienced second sunrise. It was kind of cool to be back in the light. However, during the climb out; I got disoriented again and just stopped, thinking that we had somehow gone off course. I insisted that I didn't remember the section of trail we were on, and some how we got lost. I was so disoriented that I think I confused Fred too. We didn't see any ribbons for a while, at least that's what it seemed like, and got really worried. Consequently, we back-tracked to a point until we saw a ribbon and then kept watching for the trail and the next ribbon. All of this took about another 30 to 40 minutes off our time. Even after this, when we came to a brief downhill cove, I told Fred that we had done this already and that we were making big circles. I had really become disoriented and were not making good decisions. Fred insisted that we were on the right track, that we were NOT going in circles, and guided me to keep going. I thought that this climb would never end. It was hard. Actually, the hardest time I had on the course was on this climb. I had been out there for 26 hours; and 7 hours for Fred. I think both of us were getting worn down. 16 people had passed us while I was resting at Idle Hour.

We finally came to Sam Merrill (89.25 miles). It seemed to take forever to get there. It was a relief, for I knew that there would be no more climbs, except for a short jaunt out of Millard Campground, the next Aid Station. But, that's nothing compared to what we had just done. All the rest is just downhill. I liked downhill running. We took a breather to get our hydration and nutrition, and kept going. It looks like I'm going to finish. I started to believe, my hopes were raised.

Going out of Sam Merrill, I started slow.  My downhill legs were still coming on-line; we've been climbing for quiet a while and my quads needed some time to adjust to downhill running.  Soon enough, we were off and running. We were making good times again. Soon, we reached Echo Mt., one of our favorite spots for my crew and I. Go, Arroyo Trail Blazers! We experienced some of our best trail runs in this area. It was mid-morning, the sun was coming up and getting much warmer. It was gorgeous, but we didn't stop to enjoy the view. We knew the remaining trails like the back of our hands. I got that feeling of coming home; like driving into town from far away on the 10 freeway and seeing those familiar signs before you hit the exit for home. We made the hard right turn onto the old rail way bed, up the gradual incline, down the short pavement section, and down the Sunset Trail. Fred did not prefer to run downhill on rocky trails; so, while I took a nature break, he went ahead and walked down the trail. I soon caught up with Fred, and we made our way down into Millard.  Just before Millard, I was getting really tired.  However, I kept telling myself to "suck it up." 

Coming into Millard Campground (95.83 miles), It was like nobody was there. I was surprised to see the sparse Aid Station, I guess being so close to the finish, nobody wanted to terry. So, we got our needed water for the "home" run, and left quickly. The climb out of Millard was quick and painless. Soon, we were at the El Prieto trailhead. This is one of my favorite downhill trails; in training, Jon and I would fly down this thing at 6 to 7 minute pace. It was about 10:00 am Sunday morning. I had a chance to break 30 hours; so we decided that I should go ahead and Fred will walk the downhill and meet us at the finish line. Fueled by hope and adrenaline, I took off like a banshee. I made awesome time down the remaining 4 miles or so to the finish. 

There were lots of hikers on these last trails, I even saw some horses. When they asked me where I had come from; I said, "Wrightwood," and they all had this funny look on their faces.

Making the turn from the Brown Mt. fireroad onto the pavement of the Arroy Seco; it felt so different. We had done this turn for a thousand times in our runs. But, for some reason, this time it just seemed so out of the ordinary. I felt as if I've been gone a long time; and upon returning and seeing the familiar surroundings, I was seeing them with a new perspective. At the bridge, before the finish, Richie came out to meet me, he is the guy behind He builds some of the most awesome bicycle racing wheels. He ran me in. I was feeling so happy. It was one of the best day of my life, spent in my favorite place, the outdoors, and with some of my best friends, who were also my crew.  We had done it together, I just happened to be doing the running. As I neared the finish banner, Ritchie told me to keep my chin up, look good, and smile for the cameras.  I looked at him and laughed inside from a feeling of joy. I crossed the line at 10:41:19 am.  My time for the run was 29 hours and 41 minutes. Not bad for a first AC 100 finish. I was very happy and proud of myself.

Everybody was waiting for me at the finish. I felt like a superstar, I could of asked for anything - and gotten it. But, the crew was the superstar. Fred had done the yeoman's work, he took the hardest, steepest, and longest section to pace me. Hat's off to him. He was also very tired at the end. He deserves to take the rest of the week off, :).  Thanks Fred!

I can't believe that I forgot to have a group photo taken of the crew/pacers under the finish banner.  I guess I was too out-of-it to remember that.  This picture of me and the ladies was taken by someone else. I also misplaced my finisher's t-shirt.  Note for next year: have someone else take care of my finish-line logistics. 

Here's a video clip the crew took of my run:


Tuesday, May 22, 2007

7 lbs. And Counting

I've lost 7 pounds since the first of May. I hasn't been easy. I've been working hard and controlling my intake of food. It is encouraging to have lost those pounds. It looks like I'm on pace to be back in shape by early August. I'm not going to say how much I want to lose. But I will say so when I've reached my goal.

The effects of weight loss is amazing, especially in hill running. My hill training is much easier now, and I'm going about half a minute per mile faster with less effort.


Saturday, May 19, 2007

El Prieto Handicap - Race Report

This race was FUN. When I heard about it, I immediately wanted to run it. El Prieto is one of my favorite trails near the Rose Bowl in Pasadena that we train on. This was a very low key race, so it is not very widely known. The field was only 40 people. It has been going on for 14 years. This wasn't on my race calendar, but it was just one of those spurt of the moment things.

Because of the handicap format, I started near the back because the faster runners started later. As soon as I flew off the starting line, I was beginning to catch people. This was a 4.6 mile point to point race over very familiar trails, so I knew I can give it all I got and not worry about blowing up. I started fast and kept pushing when we hit the uphills; and sprinted the final downhill into Millard Campground.
My goal was just to keep passing people and not get passed. When I finished, I knew I had passed many people, but I did get passed by one guy. Fellow ATB'ers/Pacers were there too, Max, Lisa, and Laurie. Overall, I think I did pretty well. I think I will be starting further back next year.

They had drinks and snacks for us at the end and even gave us a race t-shirt. The race was FREE, that's right, free. I heard that the Race Director just donates the money because he enjoys organizing the race so much.

They alternate the race between years with going downhill and uphill. So, next year's race will be going downhill from Millard Campground to Hahamongna Park in La Canada / Flintridge.


Thursday, May 17, 2007

Nathan HPL #020 Hydration Vest - Product Review

I'm not the type to try everything that comes on the market. I make very deliberate choices when it comes to spending my hard earned dollars. I've been wishing for something like this, so when it finally became available, I jumped at the chance. I was never satisfied with the camelbaks I've had, they bounced too much and is not very comfortable if you snug them up for running. They are fine for hiking, but running, no! Being the type that come up with new ideas, I thought to myself, what if they made a form-fitting vest that was stiff enough to carry the weight of the bladder. Voila, my dream came true.

I've had this thing for a week and have gone on a few runs with it. It is a cross between a vest and a backpack. It fits my torso very comfortably, and it is way more stable than the camelbak type bladder I previously used for running. The mesh venting keeps the body from getting too hot. The vest system and straps keep the bouncing to a minimum. Also, the fit felt roughly the same when the bladder is full and when it is empty; so you don't have to tighten the pack when the bladder gets empty. I like the mimimalist approach of this pack. I don't want all the bells and whistles of the other packs for running, they just add weight and you really don't need them. My initial impressions are positive and I would recommended it to others.

However, I just couldn't leave well enough alone. Since I have a sewing machine and knows how to use it, I made some modifications to it. I added a chest strap between the two uprights. The modification seem to have made it even more stable. I'm thinking about adding a Velcro tab on the front of one of the uprights so I could attach the drinking hose when not in use. Right now, I tuck the hose into the waist belt so it doesn't swing everywhere when you run.

I got it from for $68.40.

Here's the marketing hype:

The Nathan HPL #020 Hydration Vest is one of the lightest hydration vests on the market today. When taking on long distance trail runs the HPL #020 has been shown to cut down on the nausea sometimes caused by waist packs.

Featuring a 3-way Propulsion Harness, 2 liter hydration bladder with filter-compatible screw-top closure and bite valve. The twin front holsters work seamlessly for carbo-gel and/or GPS. Additionally, there are two zippered rear compartments and a zippered front pocket. Keeping this vest light at 6 oz. was accomplished through the lightweight, breathable Wall Mesh with soft perimeter binding.


Wednesday, May 16, 2007

One Too Many IRON In the Fire

Don't you just want it all? I do.

I've always been a high achiever for as long as I can remember. I want to do as many thing as well as I possibly can. I aim high and reach for the proverbial pie in the sky. I'm this way in my life and also in my athletics. When I started doing triathlons, I set my goal to qualify for the World Championships in Kona, HI in my first attempt at an Ironman. When I started running marathons, my goal was sub 3 on my first try. Now that I'm in ultra running, my goal is to go under 24 hours at the AC100. I haven't achieved any of these goals yet.

Earlier this year, I was trying to do all three of these things for this year. However, I now realize I just don't have enough resources to do them at the same time. I have decided to put Ironman on the back burner and concentrate on running. I had already paid for the Ironman entry, which I will have to give up, save a partial refund of $150.

I'll come back to the Ironman after my running goals are satisfied. I still want to go to Kona!!!


Tuesday, May 15, 2007

Mud Run Video - Finally

This is very late. I'm sorry. But better late than never. This was the video I took for the Mud Run in 2006. Way to go, ATB.


Monday, May 14, 2007

How You Train is How You WILL Race

You might have heard the saying, "never train harder than what you will do in the race". The rational of this is that you need to save your body in training so you can give it all in the race. Well, this never seems to work for me.

Instead, I'm starting to believe that the intensity you train at will reflect exactly in your race. If you train slow, then you WILL be slow. In fact, I'm thinking that you need to push harder in training than your actual race. Then the race will feel easy. Why stop at 24 miles in marathon training, why not go 26 miles, or 28 miles. To train for a trail ultra, why not train on climbs and descents that are steeper than what you will race on?

My reasoning is based on adaptation. The human body adapts to stressed inputs and shapes itself to better handle those stresses. If you never stress your body to the level of how you want to race, then how can you expect it to perform at that level when you do race? Of course, you need to increase intensity and duration slowly to avoid injury; the rule of thumb is 10-15% per week. And your diet needs to include plenty of protein to help your muscles rebuild and adapt. That means eating chicken, fish, or red meat. Or, you can use those protein supplements.

For example, if you want to go sub 3 hours in a marathon; then you need to keep about a 6:50 pace. You might start at 10 miles and keep that pace. Then you gradually increase your mileage, but don't let your pace drop. Keep going until you can do up to 28 miles. Then, have a longer taper to let your body recover before the race. For me, a two week taper is plently, even after a 100 miler. The body still remembers how hard you have trained after two weeks. Then, the actual race will feel easy; you will be able to push harder and not suffer as much. For a downhill race, go find long stretches of downhill highway and train on that.


Saturday, May 12, 2007

Getting Back Into Top Shape

In the not too distant past, I consistently placed in the top 10% range within my age group. However, since that time, I have, regrettably, put on a few pounds. I say regrettably, because I keep telling myself, "how could I have let it happen?" This time, I resolve to keep the fat off. But, time will tell if I can actually do that.

It is hard work! You can put on pounds so easily, but it is so hard to take them off. The body just seems to be so stingy in giving up its stores of energy. One of the hardest things to do is to change habits. And this is exactly what I need to do. I need to work on my eating habits. For me, it is not so much what kind of food I eat, but the quantity. When I don't have as much self-control, I eat way too much for what I need to maintain my metabolism. I eat because food is so yummy, but I need to recognize that there is beauty and grace in moderation.

For some of you that know me more recently, you might think that I've always been the fit and athletic type. The truth is that I'm not, I used to be 50 lbs. overweight. I know how to loose weight; it is just a matter of time that I get back to where I was.

Today, we (the Arroyo Trail Blazers) did the Malibu Creek Trail Challenge 14 mile run. The results? Well, let's just say that I still have a lot of work ahead of me. Someone who knows me but haven't seen me in a while came up and asked if I had gotten a podium position. I guess she just assumed that I would podium; or she was just being nice. Hearing that, I kind of felt bad for myself. :(


Tuesday, May 08, 2007

Need to Push, But Not Too Hard

Life is not always easy. It gets difficult at times, but those are the times when I grow. I adapt and change because of the difficulties that come my way. Hopefully, my changes are for the better.

In running, it is the same way. If my training doesn't push me beyond my limits, I will never grow and become faster. My body adapts to the hard training; my leg muscles grow, my heart beat strengthens, my aerobic capacity increases. If all my training is at the same pace or intensity, I will race the same way. But, at the same time, if I push too hard, too often, my body will break down and result in injury.

I must strive to find the delicate balance between pushing too hard and pushing too little; in life and in running.


Friday, May 04, 2007

Average? Not Me!

Most people are satisfied with being the same as everyone else, and there's nothing wrong with that. But that's definitely not me. I don't know if it is a curse or not, but i just can't seem to be satisfied with being average. In everything that i do, i strive to be more extreme. I have an innate drive to be more or do more than the average. I'm not saying that being average is bad, or that being more than average is better. So, please don't get me wrong; or think than I am conceited.

To give some examples: The first triathlon race i ever did was a half ironman; most people start with a sprint distance event. The first marathon i ever ran qualified me for Boston by over 20 minutes; most people just want to finish. The first ever ultra-marathon i ran was a 50 miler; not a 50k like most people's first ultra. To finish my first 100 miles run, i picked the hardest 100 miler, the HURT 100 in Hawaii, and AC 100.

It seems that i'm not happy unless i'm pushing myself up to or beyond my limits. I want to excel! Don't get me wrong, it is not easy to excel. I work extra hard to push myself up to my limits, and sometimes i think, "why can't I just be average?" Yes, life would be easier, but i would not be satisfied. I don't want to live with regrets. I don't want to look back at my life and say, "why didn't I do that when I could have."

This is not just in running, but i take the same approach in all the areas of my life.


Tuesday, May 01, 2007

Oh, My Legs Are Sore!!

Having sore legs are not most people's idea of fun. But i sort of enjoy sore legs. No, i don't enjoy the pain. But i like the idea that i pushed my body to the limit.

My legs are sore from the training race this past Sunday; we went for a run from Chilao Flats to Chantry Flats, a 22 mile run in rugged hilly terrain. This was the first of four training runs for the Angeles Crest 100 Mile Endurance Run (AC100) which i will participate in this coming September. We covered almost a fourth of the actual race course. It was brutally hot (90+ degrees), and it took a lot of mental determination to keep going. It didn't help that i haven't ran trails since January, my legs were feeling the pounding of the steep downhills. And that i spent the whole day working on trails the day before.

We went through lots of poison oak. i got a little on my right arm, but not too bad. i'm pretty immune to that stuff, i guess i'm lucky. Some people breaks out so much that they have to go to the hospital.

To give you an idea of what the AC100 race is all about:

The AC-100 course goes from Wrightwood to Pasadena and has a total climb of 21,610 feet and a total decent of 26,700 feet. There are seven climbs of more than 1,000 feet each. The first 56 miles are run above 5,000 feet and the highest elevation on the course is 9,210’. The surface is 90% single track, relatively un-maintained, rocky trails. There are 14 aid stations spread out on the point-to-point course with the longest stretch without aid being 12-miles, over the highest peak in the race. There are cut-off times at each of the aid stations and a finishing time limit of 33-hours. Pacing of runners is not permitted before mile 52.8, which many of the runners reach only after nightfall. The race is run in late September each year and the temperature highs are often in the 100s. The course record (17:35:48), set in 1989 by Jim O’Brien, remains unbroken despite the quality and quantity of elite ultra runners who have come along since.

Doesn’t it make you want to just go right out and do it?!


Saturday, March 10, 2007

Birthday Run - Run Your Age in Miles

It seemed fun to celebrate my 46th birthday with a 46 mile run with all my friends. So, I did it.

I had just ran the LA Marathon. It was Monday morning, and my birthday was coming up on Friday. I was thinking of a way to celebrate, and the idea just popped into my head.

Since I was turning 46, I was going to run 46 miles. But I wanted to have all my friends run with me. So, I decided on a looped course, so different people can join me on every lap. The road around the Rose Bowl was the place where we often trained, so that was the natural choice. The loop is 3.1 miles, that meant I was going to run 15 laps.

So, on the Saturday morning after the LA Marathon, at 4:00 am I started the Birthday Run. The first two laps I ran alone since no one was crazy enough to wake up and run at 4:00 am on Saturday morning. Then, all the remaining laps I had two or more people with me. I had an aid station set up on the course so I was getting nutrition and water on every lap. The first 8 laps were easy and I was feeling great. I started walking a little for laps 9 thru 11, then the laps just felt like it took forever. I was saying crazy things like, "who stretched the Rose Bowl?" I kept going because my friends were there with me. They kept talking to me to keep my mind fresh. Even if I didn't talk back to them much, I was very much energized by them. Then for the last two laps, I got a fresh dose of adrenalin, and even had a finish line sprint.

The after-run BBQ party was at my house, we had great fun.


Thursday, January 18, 2007

HURT 2007 Race Report

The H.U.R.T. is a hundred-mile foot race in Hawaii. The course is a 20 mile loop that winds its way up and down steep jungle mountainsides. Each competitor does 5 loops for a total of 100 miles and evelvation change of about 25,000 feet. The elevation profile looks like an EKG graph. Since the race is so hard, the organizers award a 100 kilometer (62 miles) finish time for those that go beyond 62 miles but don’t quite make the 100 miles.

I arrived in Hawaii on Monday and acclimatized to the surroundings and pre-ran the course. On Saturday, race morning, my rental car took the first parking spot. It was still dark. The air was dense with fresh rain, the ground moist. It even smelled like the jungle. Since the field was only about 100 people, it was cool to stand on the starting line next to the superstars of ultra running.

On the first downhill, I stepped on a loose rock and turned my left ankle. I thought, oh no, I sprained my ankle on the first downhill of the first lap. But I had no swelling—amazing. I was more careful about where I put my feet. I cruised through the course, which winds its way up and down steep jungle mountain-sides and through lush guava and mango trees. I remember finishing the first lap feeling like I was just warming up.

I started the second lap with a lot of energy, but then, it could of been that Red Bull I took at the aid station. (Wow, those things are amazing.) I felt strong on the climbs, invincible and confident, but I held back the urge to speed up. I thought, "sooner or later I'll catch those people that passed me."

I settled into a steady pace and was just gliding along when I hit my head on a downed tree that hung over the trail. I had seen the tree coming at me, but I guess I didn't duck low enough. I hit my head so hard that I saw stars and flashes of light. But I had no bruise—I guess I'm just hard-headed. Despite this, I finished the second lap at about 6:00 p.m., Saturday, right on schedule.

As I started the third lap, It was nightfall, and due to inadequate lighting I slowed way down. The thick jungle canopy blocks out any moonlight and makes the vine infested and tree root covered ground pitch black. As I was picking my way down a tricky long descent, the sky just opened up. The rain Teflon coated the rocks and roots with mud, so I slipped and tripped my way down the dark, steep descent.

I fell—ten times. Each fall took a little more of my confidence away, changing me from a triumphant general into a dejected foot soldier. Each step I took became more and more deliberate and tentative. Where I had been charging forward victoriously, I started retreating in defeat. My doubts started shouting at me, and I listened to them.

"You should stop now," said my inner traitor. "You could be home resting in a comfortable bed."

The winds blew and beat the bamboo branches against each other as if to clap to my demise. As I shivered in the wind, my inner traitor went on, “You should have prepared better.”

The rain pounded away at me. I was hopeless, believing that things were going to get worse. “You should just give up now, you can always do it next year,” my inner traitor whispered.

I struggled on, and, worn down by that inner voice, I switched my goal from finishing the whole 100 miles to the 100 km, which would still earn me a finisher's buckle.

Stricken with sleep deprivation, I dragged my tired body over the dark jungle floor. I wanted so much to just lie down and sleep on the muddy trail. I wobbled, stumbled, and swung from side to side. I walked along, dozing off and waking up, surprised that I was in a new place.

The night wore on painfully, it seemed forever. I kept moving forward, thinking of all the people back home who were praying for me. I didn’t want to let them down. I knew God wanted me to finish, and that gave me motivation to keep going.

By almost 6:00 a.m., I finished the final loop. At least I would have a 100 km finisher's buckle and an official time. No DNF (Did Not Finish) next to my name. Next year, it will be different.