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Sandy’s Ultra Marathon Race Report
Sandy enthusiastically tackles largest hill on 33 mile course
I started with Beach Runners last winter and I have been having the time of my life ever since. I’ll start by giving a brief history on my running. Like many other runners, I started running as a way to cope with life’s many challenges. I considered myself to be a walker and had no aspirations to run. It took a major heartbreak 3 years ago to get this lifetime walker to get out and run.
I started running on a treadmill and was only able to last 5 minutes before I had to stop and take a break. Mind you, I wasn’t even running very fast. Slowly, I progressed to 10 minutes, then 15 minutes and I was super stoked when I got up to 30 minutes. I know. I’m easily excited.
Fast forward. You may have already figured out that I am not a natural runner. With that said, instead of training for a 10k, I decided to go for the half marathon instead. I was training on my own using a training plan off the internet. I got up to 8 miles and found that my knees were way too sore and there was no way I was going to run the half marathon without some help.
I remembered reading about the Beach Runners and Chi-Running. The idea of running injury free seemed too good to be true. By this time, I had fallen in love with running and its many benefits, so I emailed Steve and here I am today. I started running with the group in the winter 2006 season and was running pain free within weeks. I read Danny Dreyer’s book religiously and practiced my form constantly. I was even focusing on my posture at work. I didn’t care that I looked like a dork leaning up against the copy machine, while waiting for my job to finish.
Long story short, I have finished two half marathons, a marathon and now my first ultra marathon. I can’t believe that this has all happened within 7 months of starting to train with the Beach Runners.
I felt a bit lost after the Catalina Marathon. I no longer had a race to train for. I’m not quite sure when I decided to do the Ultra Marathon, but next thing I know; Gary, Sindy and I were training again. I logged in many a miles with and without my training partners in the PV hills. The training I got from Gary when we did run together was priceless. I also took Gary’s Power Yoga class every chance I got. He truly did wonders for my mental preparation for this race.
I won’t go into too much detail about the ultra marathon course. Steve described it well in his race report. It was a lot tougher than I had imagined. Many parts of the course were rocky and super technical. Our PV trail runs were great training for this course. I trained hard and I was ready to accept whatever came my way.
I knew going into this race that it was going to be a mental run for me. There was a point on the course where I focused on just putting one foot in front of the other. Miles 21 to 25 were the toughest miles for me. That part of the course almost brought me to tears. I began to debate whether I wanted to continue the race.
I ate every half hour. I sipped on Cytomax and water every 10-15 minutes. I also made sure to grab a few bites at every aid station, even if I didn’t feel all that hungry. The elevation was a concern for me. Luckily, I had no serious reaction to the elevation. I did have some blurred vision at about mile 15. I made sure to hydrate as much as possible at the next aid station and my vision seemed to go back to normal.
I have found that my ability to body sense helped me to run a really fun and safe race. This is definitely one of my favorite aspects of Chi-Running. I ran with several things going on in my head at all times. I focused on having soft feet, relaxed legs, picking up my feet, not pulling and running with my heart out. I also focused on keeping my knees together while running, which helps me to keep my knees down. Thanks Gary for this invaluable tip.
I had a little tinge of pain in my right knee, but I kept my focus on picking up my feet. I have a strong tendency to power run once I get warmed up. I am happy to say that I finished the race strong and with no pain whatsoever. I ran the last 3 miles of downhill with a smile on my face. Chi-Running is the only reason that I was able to run the last three miles of a 33 mile course.
Thanks for letting me share my experience. This has been a spiritual journey for me in so many ways. Little did I know that joining the beach runners would change my life forever? I am thankful for Gary, Steve and all the Beach Runners. I have yet to run with someone in the group that did not have a smile on their face and an enthusiasm for a sport that has turned into an activity that I hope to be doing for the rest of my life.
Truly grateful beach runner,
Sandy
Sandy comes up on finish line filled with Joy
Calling SoCalRunning.com Members – Amiee Needs Runners for a 183 mile Relay/Team Run in San Diego
This April 28th and 29th, I’ll be running the self proclaimed “Ultimate Two-Day Road Trip.” Won’t you join me?
Wild Miles Team Realy Race is a 30 leg, 183 miles race that starts in Temecula and weaves it’s way over the river and through the woods to Del Mar. Note: The river is a metaphor. I don’t think we cross an actual river. There will be plenty of woods to tide you over though.
They’ll be plenty of obstacles on the course, but my team has hit one bump already. We’re short runners. That’s where you come in. I can’t read minds, so I can’t tell you why Wild Miles would be fun for you. However, I can tell you why I’m looking forward to Wild Miles. Perhaps someone who reads this will be on the same wavelength and we’ll make some awesome memories together.
Without further ado, Aimee’s list of Reasons to Run Wild Miles.
1) It’s unlike anything I’ve ever done before. I’ve tackled the 5K, the 10K, the half marathon and the marathon. What’s next? Ultra marathons? Perhaps. But I crave something with a little more flavor, a little more variety. How about a long distance relay? Wild Miles. That’s the ticket.
2) I love the Amazing Race. True, it’s not a race around the world and Phil won’t be there to hug me when my team gets to the finish line, but Wild Miles is sure to be an Amazing Race. I’ll get to work as part of a team to accomplish a task. I’ll have to navigate through unfamiliar roads. I’ll be in close proximity to my teammates for long periods of time. I get to wear head lamps when I run at night. Head lamps! I can’t tell you how excited I am for that part.
3) It’ll makes my parents nervous. Re-enactment of my phone call home to my parents after I told them I signed up for Wild Miles:
Aimee: “Hey Mom! I signed up for this new race with a bunch of guys I don’t know.”
Mom: “Guys you don’t know? I don’t know if I like the sound of that.”
Aimee: “Don’t worry mom, we’ll be safe. They’re picking me up in a van. Aren’t van’s cool?”
Mom: “Uh huh. Where are they taking you?”
Aimee: “I’m not really sure, somewhere in the middle of the desert.”
Mom: “Why do you do this to me?”
Aimee: “Because I love you.”
Awww! That could be the conversation you have with your mother, father, significant other or child. Making people nervous with your adventures is fun.
4) I’ll get to meet new people who are just as crazy about running as I am. Though I love running, my favorite part of a race is often the people you meet on the course. I love sitting and talking to folks before the start of the race. I’m fascinated by the diversity of runners. They can be all races, religions, shapes and sizes. They can be grandmothers, cancer survivors or Elvis impersonators. During the race I’m normally to busy concentrating on my breathing to say much. That’s where Wild Miles is different. During Wild Miles, I’ve got time spent running with partners and driving in the van. Plenty of time to get to know these other great people who I’m running with.
5) It’ll open the door to other fun runs. I view Wild Miles as a threshold to more adventure races. So far, I’ve stuck with traditional road races, but there’s a whole big world out there to explore. There’s Relay Races, Mud Races, Treasure Hunt Races, etc. Wild Miles is just the tip of the iceberg. Completing Wild Miles will open the door to other races I’d never considered before.
Is you’re mouth watering yet? I hope so. I don’t think I’ve written a persuasive essay. I’m a little rusty, but trust me when I say that it will be a great time with last memories.
If you are interested, please Email Aimee
If not, enjoy your running wherever it takes you!
Aimee – SoCalRunning.com Member
George White’s Buffalo Run Report
Why is the Catalina Half marathon called the ultimate trail run?
I don’t know why other people call it that – but I do know that it was the hardest 13 miles I’ve ever run. I’m tired, I’m sore, and I’m happy. It was a great run. I honestly don’t know why I signed on for this. I really wasn’t looking to do another marathon any time soon, but I wanted to keep training with the Beach Runners. And I’ve already run the Pacific Shoreline Half twice – PR’d there in 2004 at 1:49. So I guess I was looking for a new challenge – and I sure found it.
I had to get up way early – 5 am. We had to get on the boat before 6:00 am to catch the 6:15 am boat. We arrived at Avalon about 7:30 – me, Steve, Gary, Jim, and one of Steve’s private coaching clients, Mark Kirsh. Mark is just too much. He’s been running a marathon a month. He just ran I think it was #11 last Sunday – the ING Miami marathon. He qualified for Boston – and he’s running that in March or so.
Anyway – I had all of the usual pre-race energy – I got my packet, my number, pinned it on my Beach Runner’s technical shirt. We got in line – it was such a small field – I’m like Gary – I really like these smaller races.
Immediately – Steve and Gary take off like jack rabbits on crystal meth. Mark was pretty much keeping up with them. Jim was somewhere behind me. I started out doing 8:00 minute miles – and they were all out of sight after the first half mile. We saw a guy smoking a cigarette with his girlfriend before the race – I passed him at about the first ½ mile. We kept climbing and climbing. We rounded several more curves – again – more climbing. Then after the first mile marker – we had a slight downhill. I was doing 6:30’s at that point for a few hundred yards. Garmins are great, aren’t they?
Then we went uphill again – and I thought to myself – I can handle this. Then we got to the water stand and the trail started. It was steeper than the road. I thought – this should level out some time – then it got steeper. Right after the Mile 2 marker – I passed Mark – he had stopped and was taking a drink of water. Then – more climbing. And it got steeper – and I walked a little – maybe 20-30 yards. At this point – I was doing 12-13 minute miles. I love my Garmin. This was my first race with it.
Then I rounded another curve – and it seemed like around every curve – it got even steeper. So I made sure I had my lean, and that I was taking short steps, and I remembered the uppercuts. For about the next 3-4 miles – I was pretty much run-walking. When it got less steep – I ran. When I got to another steep portion – I walked. When I got to mile 5 – my total time was 1 hour, 5 minutes. Usually on a half marathon – I’m at or past mile 7 at the 1-hour mark. Then I got discouraged. I was thinking this is the slowest half marathon I’ve ever run – but the scenery was unbelieveably beautiful. Steep cliffs, deep blue or aquamarine, turquoise – so many versions of blue in the ocean.
On parts of these hills – 5 or 10 people in front of me and 5 or 10 people behind me were walking – so I knew it wasn’t just me. These were tough hills. Just like mile 19 in the San Diego marathon – everyone I was with walked.
I always thought of myself as a trail runner – I’ve done PV with Gary, I’ve done El Moro in Orange County several times – there’s a great 10-mile loop there – but nothing prepared me for this. I’ve never run 6 miles continuously up hill – and it kicked my butt. Then I also mixed in some of Danny’s sideways/sidestepping – and that seemed to help. Then I got to the top around mile 6 – and my legs felt like jello. I was so whooped – and I wasn’t even half way done. I was going to finish – you pretty much have to on this one – but it wasn’t going to be pretty. Then I had a little downhill – and I let myself go and that felt great. A woman passed these two guys – and they said something discouraging about taking downhills too fast. Those guys obviously don’t know much about Chi running. Then it started going uphill again – really steep – and I heard Mark behind me. He said “Hey Chief” and we walked that hill and ran some more. We probably ran together for a mile or two. Then I was on my own again. And I was tired, and sore and I wondered what I was doing here. And my shoulders were sore from all of the upper cuts.
I was hating this stupid race. Why do they even call it the Buffalo run when you don’t see any buffalo? And what’s up with a 16 or 18 minute mile? My 84-year old mother can walk faster than that. I was hating life at this point.
What was I thinking? Why in the !@#$%(*&^% did I decide to run this race anyway? Obviously – I wasn’t thinking or I wouldn’t be getting up at 5 am to get my legs beat with baseball bats and get my ass kicked and handed to me on a platter. I could be in bed, curled up with Michele instead of this torture.
Then it was getting hot – and I stopped for water and Gatorade at every aid station. I also had some of those Cliff blocks. Then it was not as steep and I pretty much ran every mile. I saw Steve and Gary – it was about mile 7.5 for me and 9.5 for them. They looked tired and didn’t say anything to me. Then I hit another aid station – and some more water, Gatorade, and cliff blocks – and I saw Mark on his way down. Then I had one steep part – then it leveled out – then I hit mile 9 and turned around – and it was all downhill after that. I hit the aid station again – got a handful of Cliff blocks – and kept running. At mile 10 – it was still pretty steep. I was running 9 to 9:30’s at this point – but it was really steep and it was rocky – and I was afraid of slipping on the rocks.
Then I hit the aid station right past Mile 10 – filled up on more water, Gatorade, and Cliff blocks. By this time I was getting some kind of sugar buzz and getting all liquored up from the Gatorade and Cliff blocks – and I was running behind 2 guys – we were doing 9 minute miles – which is pretty good. By this point the path was wide, flat, and no rocks. It was still steep – but I decided that I didn’t have to run behind these guys – I was a Chi Runner – and I leaned forward a little – and took off. Within a 20-30 yards – I was doing 7 minute miles – and passing everybody I could see. I flew by the guys I was running behind – and not only passed everyone I could see – I flew by them. I’ve kept up with Gary stride for stride on a PV run – not under race conditions – but I’ve kept up with him under training run conditions – and I’ve got some of his magic/mojo for running downhill.
I continued to pass people. I checked my Garmin – I was doing 6:13 to 6:30 minute miles – and loving it! I passed at least 10-15 people. I was going so fast – I almost missed one of the curves. I was within about 1 foot of going over the edge before I corrected myself. It was pure gravity pulling me down. I just let go – leaned forward – and let my stride kick out the back and let myself go ridiculously fast downhill. It was one of the best kicks I’ve ever had in a race or a training run. When I passed people – it wasn’t just passing them – I flew by them. It was so fun. Then after 2-3 miles of this exhilaration – we got to the road – and it was still slightly downhill but not as steep – and I kept passing people. I was doing 7:00 to 7:30 minute miles by this point – but I continued to pass people – and it was so fun. No one passed me while I from mile 9 on down. And I said to myself – I said self – no one passes the Great White going downhill. (The Great White was a nickname given to me a long time ago by some people I worked with).
Once we were back on the road – I only passed 3 or 4 people – and I couldn’t see anyone else to pass up – so I ran with this guy from South Africa for a while. Once I got to the last half mile – I saw a chunky guy to my right – and I said to myself – this guy is toast – I’m totally passing this guy up – and I did – I blew right by him. And I had about ¼ of a mile to go – and I saw this woman – and I said to myself that she was not finishing ahead of me – so I leaned forward a little more and blew right past her as well. Then I had about 200 yards to go – and I wanted to finish strong – so I kept up a strong pace –then I saw I Steve and Gary with their cameras filming me – so I totally had to make sure I had the proper form – the lean , the arms, etc. for a Beach Runner – and then I was done. And I was so glad to be done with this race.
Even though none of us made it to the podium (we did meet several people who did – such a small field) but I’ve got my own awards.
First of all – the Sandbagger Award – is a tie – going to both Gary and Steve. Before the race – both of those two were whining about how little they had trained, how out of shape they were, yada, yada, yada. Gary was in Thailand and Cambodia for a month – Steve had the herniated disc – by the way these guys were carrying on on the boat ride over – you thought these guys couldn’t even make it to the finish. Steve even said he was just really going to take it easy. We started out – Gary was filming the start and it took him a while to catch up with us – but we started doing 8:00 minute and 7:30 minute miles. They took off pretty fast. After the first ½ mile – I totally lost them. Gary ended up finishing at something like 1:56 – 6th in his age group – Steve was around 2:03 and he made it 12th in our age group. Both of those guys smoked me by 20-30 minutes. So much for taking it easy and being so out of shape.
Mark Kirsh gets the “I can’t believe he’s here” award. After my last marathon – I spent 2 weeks sleeping in and stuffing myself in Italy. He ran the Miami marathon the week before the Buffalo run. And it wasn’t a flat race – it was pretty darned steep. I can’t imagine running this race a week after a marathon.
Jim gets the Most Improved Award. Jim is doing remarkably better on hills since the last time I ran hills with him in Palos Verdes. Steve, Gary and I were discussing how much progress he’s made since last summer. Way to go, Jim.
Jim also gets another award – the Babe Magnet award. Just looking at Jim – Babe magnet isn’t exactly the first thing that pops to your mind. Jim’s a decent enough looking guy – but not really what I would consider a Babe Magnet. Then he puts on the Uncle Sam hat. I always wondered why he wore that hat. It’s not really aerodynamic. And it doesn’t really shade his face much – but it sure does get a lot of attention from the ladies! He had several pictures taken with babes – young, older, and everything in between – and sometimes several women. Congratulations – Babe Magnet.
And that concludes my race report. Will I run this next year?? I don’t know. If I could only do some more hill work………….
Beach Runner and SoCalRunning Member and “Good ol Boy Yoga Teacher”,
George White
Gary’s Buffalo Run Race Report
Beach Runners Gary (with bloodied knee), Mark, Uncle Sam (Jim), Steve, and George
“i have come to treasure that part of myself a lot, that part of me never, ever gave up. regardless of how intense the pain. that is the part of me that will get me through the Bardo. i trust in this and continue to cultivate this part of me. racing helps me stay in tune with this priceless part of me” Steve Ilg
My Buffalo Run Race Report, February 12th, 2007. Catalina Island, California.
My initial goal was to just finish the race. Considering my running shape was not good. Mainly because I had spent a long vacation in Thailand/Cambodia and did limited running while I was over there.
How limited?
My longest run was about five miles. I saw more bars than long runs.
However my yoga routine was consistent…3 times a week and sometimes more. During my yoga routine I was working my core/abs hard and working on both body and inner strength. So I was getting stronger. Always pushing some kind of limit.
So I had no idea how I would do on the Buffalo run, which I figuered would be quite hilly and difficult. The Buffalo run is a half marathon, with over 1500 feet of elevation gain. And on trails. Hard. Difficult. Scenic. Not too many runners. My kind of race.
To my advantage I had somewhat of a base after doing a lot of trail running in November/December culminating in doing my first ultramarathon on December 23rd.
After an early boat ride over there, Steve, and Beach Runners Mark, George, and Uncle Sam (Jim) arrived in Avalon. While we were all expecting rain, the weather could not have been any better…warm, slightly cloudy, and crystal clear.
In other words, ideal running conditions.
After a quick breakfast, the race preparation was on. Long sleeves and jackets got quickly stashed away in backpacks as there was no rain in sight and the weather was warm.
The total number of participants was limited…maybe 300-400 tops if even that. I’ve done the alternative…Los Angeles Marathon with 23,000 runners. And I much more prefer the smaller races. Its easier to meet people, the course is not crowded, you have space to pass people. There’s many benefits.
The gun fired and we were off. Typical of my race I dropped a water bottle from my fuel belt within 100 yards of the start. Fell behind Steve but then caught up to him.
My goal for the first eight miles was simple…keep up with Steve Mackel. After running with him twice on the Mt. Baldy race, I know he kicks serious ass uphill. The fact is I am not that fast uphill. I am steady, I am efficient, but not fast.
Steve is fast uphill. I’d let him do the pacing. Even though he is recovering from a serious injury, he has been running well the last month so I figuered he’d have some juice.
Within the first few hundred yards of the we lost the rest of our boys. It was a hill right off the bat, steady climbing, like we do in Palos Verdes. And I love hills. Then we got on the trails.
And we kept going up and up and up.
We’d turn one corner and see another set of switchbacks up a hill. In all, the first six miles were uphill. Both Steve and I, as accomplished hill runners, found a pace we were comfortable with, and just settled in.
Within miles we were passing runners who started out too fast. Our form was great, moving to the metronome, arms swinging, taking short strides. The key on the uphills as a chirunner is to run efficiently. Basically the goal is to not run with your leg muscles but rather with your core and upper body, relaxing your whole lower body. That way once you get to the top, you’re fresh and then can start passing exhausted runners.
Steve got ahead of me between miles 5 and 6 but not far, maybe 30 yards, as I was working my ass off to keep him within striking distance. At this point, I could feel my lack of training the last month but I just began breathing heavier and heavier flooding my muscles with oxygen. If nothing else using yogic breaths, I can breathe heavier than my fellow runner, a major advantage early in the race.
At the top of the hill (6 miles in!!!), a downhill section finally began. My initial thinking was to stay with Steve the whole race. Cross the finish line together camaraderie kind of thing. First race of the season, no rush, no aspirations.
But right off the bat downhill, I began flying. I surprise myself everytime during trail races how fast I am downhill. I just love running downhill. Its easy and fast for me. Steve watching my speed tells me “go for it. don’ wait for me”.
Being polite I say “No. I’m running with you”. But then he tells me, “Go for it, you’ll get a great time.”
So I take off. Flying by people on the downhill sections. I’m like Jonathan Livingston Seagull. Like Michael Jordan draining 3’s on Portland. Like Sarah Hughes on ice. Pure joy in movement.
The uphills start again and just as I was thinking how fast I was going, God reminds me to concentrate and I slip and land on my hands and knees.
Cutting up my knees on sharp small rocks.
I look at my knees after running for another 30 yards and blood is pouring out of my left knee all the way down to my socks. Not good. I need to stop and take care of this.
Luckily enough a rest station was close, I ask for a first aid kit, and quickly put gauze pads on the wound and tape it up. Steve passes me.
The hills begin again. I see my pacer, Steve in sight, maybe 50 yards ahead of me. So I buckle down, breathe hard, and dig deep to catch up to him. Which I do at about mile eight.
We hit the turnaround point, run together for a bit commenting how hard and beautiful the running has been up to this point. Then the big downhill begins. My dream come true…5 miles of downhill running to finish the race.
Using the methods of ChiRunning, I can run dangerously fast down hills, letting gravity pull me down. I run sub 6 minute miles downhill. Nobody passes me. I passed over 12 runners on Saturday.
The last mile was downhill on asphalt, and I have to admit, I was tired from undertraining this season. I could not catch the last two runners in my sight. And I ran with everything I had in me for the last mile. Fast.
I crossed the finish line, feeling proud that I did not wuss out on the run. I ran like a warrior. With pride, with honor, with everything I had in me, with the desire to pass others, and unwielding in letting others pass me.
Yet complimenting everyone I could on their racing, especially those I was passing.
My time: 1 hour 57 minutes. Age place finish: 6th. Anytime you finish in the top ten of your age group is a fantastic finish. Certainly would have had higher if I hadn’t taken the spill, dropped water bottles, took pictures, and dropped my camera.
I am so stoked with this finish for the first race of the season. So stoked. It motivates me to train hard the next month for Catalina, so I can run hard there also. I’m shooting for a top three finish for my age group in the American Trial Championship now.
So all the boys had fantastic finishes also. Steve, struggling with the downhills, finished just a few minutes behind me (2:03).
A heroic performance considering his comeback from injury.
Be sure to compliment Steve on his comeback race. Mark came in strong. George came in smiling and said something we all agreed with, “This was the best course I’ve ever run!” Views of the Pacific, wilderness, and harbors. Five miles of downhill to finish the race. As a ChiRunner he was passing many runners on the downhill section.
And Uncle Sam came in with his typical smiling good spirits. Everyone ran hard. Noone gave up despite the the difficulty of the course.
I’m so proud and honored to be running with ANYONE that chooses to do a hard race…the difficulty is what makes you grow.
But Steve and I are most proud of a Beach Runner named Ronnie. We saw her in line to catch the boat. She has only run a few times with the group on Saturdays. Loving to do the trails in Palos Verdes so much she parks at the Golf Course to ensure she spends more time on the trails. So Ronnie finishes last on the Half Marathon. Last. And she was proud of that finish!!! Steve and I were too. Why?
Because she found the courage to CHOOSE to do a difficult race and found the determination and grit to finish it.
So runners, as this year starts, and you’re making your running goals and planning your races, choose to do a HARD RACE. Quit taking the easy route. Face your fears and do something you’re scared of. Because when you face these fears, and am struggling, breathing hard, and find some strength in your breathing, your faith, your training, your yoga, your teammates, your chirunning, your determination, your faith, your faith, your faith… you will find
The real you. A king. A queen. A warrior.
The Catalina full marathon is in four weeks. I can’t wait. Come join us.
Gary
2 Tough Hours
Beach Runners’ Mentor Dion in the Middle of the Pack
As the Beach Runners prepare for the Catalina Marathon or LA Marathon, Gary and I decided to throw in some trail and hill running Saturdays. For the next two months we will be spending half our time in the hills of Palos Verdes training for our big races.
This past Saturday we brought the mileage down yet the terrain went up as we ran the coast and hills. It was so beautiful. The wind had blown everything out of the basin and off the coast. It was sunny and cool when we started. It didn’t take long for us to warm up and the day did too. An hour later we found ourselves halfway up “The Hill” taking a picture.
We took a moment look around, drank some water or sports drink, ate some food then turned around and headed for home. A negative split was on our mind as we practiced our ChiRunning® techniques on the varied terrain.
I am just getting to the point where I can run two hours which is amazing considering three months ago one doctor said I never run again. Not only did I run, I ran some big hills. The next day my legs were feeling as Coach Ilg says, “well trained,” ouch.
It was also nice see how well so many Beach Runners handled the run. Some ran the longest in their lives. Our half marathoners are almost ready and we are only eight weeks into the program. Now they get to continue training the next nine weeks. They’ll be more than ready.
We were also joined but Outside magazine columnist, The Lab Rat, Nick Heil, click here to check out his latest on-line article. After an awesome yoga session twelve of us headed to a local breakfast spot in San Pedro and truly refueled. You just can’t beat January in LA!
Train Focused, Steve Mackel, Beach Runners Head Coach and Program Director
Real Food and Running Friends
RunCast 16 – My First UltraMarathon
The ultramarathon was 50K which works out to about 32 miles. It was all on trails and as a chirunner/trailrunner, I was in 7th heaven. I love running on dirt, rocks, leaves, pine needles…God’s surfaces.
It was very hilly and parts were technical so it is a difficult 32 miles. Much harder than a road marathon.
Watch the video to see how I did.
The race was very well organized and certainly the best food I’ve ever had at the rest stations. I highly recommend doing a race with this race company.
Enjoy the video. Its kind of long just like the run was. Pay attention to what Chuck Wilson, experienced ultramarathoner tells me in the middle of the race that enables me to finish the race strong.
Click here if you have a PC and are having the normal XP problems
Happy New Years
ps I fly off to warmer temperatures (Thailand) for a month Thursday. Take care Beach Runners. I’ll write something from the land of a thousand smiling faces.
RunCast 15 – Back to the Earth
The Beach Runners doing a long trail run in San Pedro/Palos Verdes last weekend.We are training for the Catalina and Los Angeles Marathons.
Music by Rusted Root. Please buy their albums.
Merry Christmas everyone.
And a happy New Year.
Gary
Ain’t No Mountain High Enough – Gary’s Mt. Baldy Race Report
(L-R) Larry, Anja, Dion and Tonya, Beach Runner Mentors, prepare to be de-virginized by the Devil’s Backbone trail
So I had high hopes of keeping up with uber athlete and fellow ChiRunning coach Steve Mackel on the 41st running of The Race to The Top of Mt. Baldy.
It was a lovely day. Hot. A guy at the top even pointed out how hot it is was compared to previous years. Global Warming perhaps?
After a restless sleep the night before I drove up early and was one of the first in the parking lots. Immediately two Beach Runners, Mina and Doug, parked next to me. I love that about joining a running group, it sure is nice to meet new running friends.
I registered. Then sat in my car listening to SAMONAS music. Most of you don’t know this, but I am an educational therapist. I work with dyslexics and other students with reading and/or learning difficulties. SAMONAS is the world’s best music for improving listening and communication abilities. My writing skills drastically accelerated after stimulating my inner harmonies with this amazing technology. So I sat gratefully, visualizing a good race, while listening to soothing flute and guitar.
So after this moment with prayer and music. I was ready. Then other Beach Runners started appearing…Dion, Larry, Tonye, Angie, Bert, Steve (with coconut juice of course).
And the race began. Within one mile I couldn’t keep up with Steve. Maybe I could. I don’t know. Or maybe I didn’t feel like it.
Actually, I did what I tell all my ChiRunning students to do…
listen to your body. I knew it was a hard race, and I began my pace. There is such a tendency to run with the fast pack at the beginning of a race then burn yourself out. This happens to marathoner after marathoner at a race like the Long Beach Marathon or Los Angeles Marathon.
So I settled into a good uphill pace FOR ME. And did what I usually do on runs, took in the scenery, stroke up conversations with people, tuned inward into my breathing, felt grateful for my health, thought of Rex, my grandfather, and tried to kill any ANTS.
ANTS are automatic negative thoughts. You know them. “I didn’t train hard enough”. “It’s my beer belly slowing me down.” “I should have got more sleep.” “I’ll never be as fast as Steve.” “Damn, this race is hard.” “What was I thinking of running up a mountain. “These kinds of thoughts can ruin your race if not your life. And I have listened to them, and unfortunately, believed them far too much in my life. Not anymore. The ANTS are losing. There is a new sheriff in town. Positivity and Gratitude.
So I settled in and tried to run the course well. I can honestly say I ran the race the best I could. I had to walk certain sections. But I ran hard on the short downhill section, and passed as many as I could on the final hill to the top, pacing about 10 people behind me.
I saw views of the desert, Los Angeles basin, wild flowers, and found new sections of my lungs I didn’t think I had.
At the top I saw Steve who urged me to run it in.
My time: 1hr 51 minutes. 6 minutes slower than last year. Strange because I thought I ran the race very well. And I am certainly faster than last year.
Steve, is right, I do need to develop a “race gear”. He has it. This other super competitive strong running gear. I started to get it on the track this year. But overall, its funny, I don’t like to be in this gear that much.
Certainly if you want to smash your previous running times, Steve is your man to listen to. I’ve got to get him to share his race secrets with you folks.
Look for an interview in the future.
On that mountain that day, Steve left early with his bag of trash to recieve a medal. He finished second in a very competitive age group (40-44) and 17th overall. I am very proud of his results and when you see him be sure to congratulate him, he so deserves it.
So I sat up there on that Mountain that day waiting for the rest of the Beach Runners. Bert, Eric, Loren, Doug, Mena, Angie, Dion, Tonye, and Larry. I ran them in congratulating them all taking photos giving hugs. And told myself I would wait for every last Beach Runner to get to the top.
And we walked down together listening to Larry sang show tunes and it all came to me about lucky I am. To have my health to do one of the five hardest races in the United States, and to do it with friends, and even better, \for someone shy and self centered like me, to play a role in inspiring and motivating others to get to the top of a mountain.
Thanks and congratulations to all the all the Beach Runners who believed in themselves to take the crazy chance to run to the top of mountain that day. I’m so proud of everyone of you. That was a hard race and you did it.
And I hope you found something up there in the clouds also. Something that you can keep with you for years to come.
Run with Joy,
Gary
Steve takes 2nd Place in His AG at Mt Baldy.
Steve displays his silver medal in AG in the Ski Lodge after the Run To the Top of Mt Baldy
My only fear is that a run like yesterday’s run comes only once in a lifetime. Then deep inside I know that there will be others, just the bar is set so high now.
I talk about it all the time, the experience of being in the flow, letting go, becoming one with moment and I experienced it in a new way yesterday. My run was a meditation, which aligned my mind, body and spirit and the results were more than a new PR, a new found freedom. I have to thank Coach Ilg and Wholistic Fitness® for showing me the path to get here.
Run-To-The-Top of Mt Baldy is circled on my calendar every year as long as I live in Southern California. It is a test and a beautiful way to spend a Monday morning. This was an “A” race for me. I knew what it takes but I didn’t know if I was up to the test. I thought I may had over trained last week leading up to the race. How hard would I go? I went medium hard, saving something for the last mile. I kept everything in check. I was breathing easier than most of the other runners. I was relaxed and (in)joying my run. I was passing people and I was keeping it quick and lite.
The last section of this race is straight uphill and I have been passed every year so far. Once I hit that section I made a decision, go hard and don’t be passed. Most of it was too steep to run. I walked almost the entire last section yet no one passed me. I saw the finish banner and started running again. I crossed the line in 1:22:08. I also knew that a 1:22:08 was probably good enough for a podium spot in my Age Group (AG). I hung out and waited for my friends to make it up to the 10,000+ ft mark. They all finished strong. I wanted to be at the lodge for the awards, just in case. I grabbed a trash bag and started the 4-mile hike back to the lodge.
The results came in and I took 2nd in my AG and 17th overall. I also took 10 minutes off last year’s PR. I was hoping to beat it just a couple of minutes, not over a minute a mile. It is hard to describe my feelings yesterday. For the first time in a long time I really surprised myself. And, I owe this victory to the ChiRunning® method. Since becoming a certified ChiRunning® instructor I have PR’d in every race I have raced in. I have been on the podium twice this year and my body feels better than ever. ChiRunning® works. I beat much faster runners because they don’t know the ChiRunning® hill techniques. I ran with my metronome set at 89 BPM. I focused on my posture and efficiency, knowing that I needed a great first 4 miles and a great last mile. I was thankful every step of the way. I listened, visualized, sang, prayed and focused, I tripped three times on the way up but you don’t fall that far when the road is that steep. How about a ChiRunning® lesson now?
Thank all of you for wishing me well before this race. I carried those thoughts with me and they helped power me. I look forward to being back out on the road with you. See you soon and RACE FOCUSED. Steve Mackel
Beach Runners’ Doug, Mina, Gary, Anja and Dion celebrate on the summit (L-R)
Steve’s Favorite Race – Mt. Baldy’s Run-to-the-Top
Gary runs on the Devil’s Backbone on the way to the top.
It is time to get serious. One of my favorite races of the year is the Mt. Baldy’s Annual Run-to-the-Top. Labor Day, Monday, September 4, 2006.
Approximately 8 mile run with a 4000 foot elevation gain. Beginning at 6,000 ft. elevation. The first mile is paved roadway followed by 5 miles of steep narrow dirt roadway. The next mile, a narrow “catwalk” trail hugs the mountain side: the final mile, the steepest, is above the timber line. The finish line is atop beautiful Mt. San Antonio (Mt Baldy) at 10,064 feet. Walk back down from the summit to the Mt. Baldy Ski Lift Notch Restaurant. Fruit and water are provided every 2 miles, including the top. A free ride back down to the parking area is provided to all competitors by Mt Baldy Ski Lifts Inc.
I’ve done it at least 5 times, usually recovering from a Labor Day BBQ party. I have a goal of sub 1:30:00. I’ll write about helpful tips as we get closer to the race. Mark it on your calendar and check out the official web site Mt Baldy’s Run-to-the-Top Click Here.
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