Monday, April 28, 2008
Back From Boston
Hello,
So I’m back from the Boston Marathon! Wow, what a race! This was my first Boston marathon, and it was everything I expected it to be. I think it can be hard for some to go back to road races after moving predominately to trail races, but I still love a good road marathon. While I’m loathe to the commercial culture which has slowly continued permeating the marathon culture over the past few years and tend to prefer the picturesque views at many trail runs, Boston seems to have everything all in one package. Its history is unmatched, its route unchanged, and its championship history legendary. While I was a bit turned off by the puffed up chests and ego displayed in conversation with some of the participants, I found most of the city preparing for their party with enthusiasm and charisma.
For some, it’s a chance to show off their marathoning talents on the marathon world’s biggest stage. For others, it’s the culmination of many years of working towards this race. And yet for others, it’s a reward for the charitable work they’ve done to help others. Just to put the level of competition in perspective, a 3:00:00 time at other regional races like San Diego’s Rock N’ Roll Marathon or the L.A. Marathon or the Honolulu Marathon will put you in the top 100, at this year’s Boston Marathon would leave you in 1239th position. I know it may sound like I’m overstating what many already know, but it is probably the most competitive of the major U.S. marathons. Nonetheless, the Boston Marathon represents very different things to many different people.
By the time race day came, I already had 3 days of sightseeing under my belt and really considered the Marathon and extension of the Boston experience. I found the crowds to be invigorating, almost intoxicating. The route winds through suburban Boston through small towns, with even smaller roadways. It can feel crowded with so many runners out there and the pockets of people who fill the sidelines of the route. But it is those same people that create the intimate race experience. I could just imagine that these same people had probably been out here having a good time and cheering on runners in generations past. I was not only a part of the race’s tradition, but I was probably also part of their Patriot’s Day tradition as well. I was merely a footnote, but a proud footnote nonetheless. Whether it’s the Wellesley girls that line mile 13, the Hash House Harriers handing out beer at mile 19 or the enthusiastically hammered co-eds at Boston College, the energy of the spectators is infectious.
The trip itself was truly an experience, a reward for the countless other races I’ve done. While I thought about sub-3 for maybe the first few miles of the race itself, I slowed to enjoy the experience. I was content to spend the necessary time to slap hands with many spectators (particularly children), get hugs from the Wellesley girls, and yap it up with the Boston College co-eds as I ran by down the last hill into downtown Boston. It got particularly emotional as I crested Heartbreak Hill. This was it; although there will be other Boston Marathons to PR, this race was my reward. It took a while to get over the hump, but now that I was here, I wouldn’t let the moment get away. I didn’t feel better than anyone or any more “elite” than anyone other runner out there who is striving for their reward; I was just happy that my hard work had delivered a satisfying reward. It meant more to me to be able to soak in this view of the city, these spectators along the course and then meet my brother downtown for a celebratory beer.
Here are the pics and a video from the finish area taken by the PowerBar folks of my brother Daniel and I. Onward to Uganda in less than 2 weeks……
Cheers and God Bless,
Gundy
So I’m back from the Boston Marathon! Wow, what a race! This was my first Boston marathon, and it was everything I expected it to be. I think it can be hard for some to go back to road races after moving predominately to trail races, but I still love a good road marathon. While I’m loathe to the commercial culture which has slowly continued permeating the marathon culture over the past few years and tend to prefer the picturesque views at many trail runs, Boston seems to have everything all in one package. Its history is unmatched, its route unchanged, and its championship history legendary. While I was a bit turned off by the puffed up chests and ego displayed in conversation with some of the participants, I found most of the city preparing for their party with enthusiasm and charisma.
For some, it’s a chance to show off their marathoning talents on the marathon world’s biggest stage. For others, it’s the culmination of many years of working towards this race. And yet for others, it’s a reward for the charitable work they’ve done to help others. Just to put the level of competition in perspective, a 3:00:00 time at other regional races like San Diego’s Rock N’ Roll Marathon or the L.A. Marathon or the Honolulu Marathon will put you in the top 100, at this year’s Boston Marathon would leave you in 1239th position. I know it may sound like I’m overstating what many already know, but it is probably the most competitive of the major U.S. marathons. Nonetheless, the Boston Marathon represents very different things to many different people.
By the time race day came, I already had 3 days of sightseeing under my belt and really considered the Marathon and extension of the Boston experience. I found the crowds to be invigorating, almost intoxicating. The route winds through suburban Boston through small towns, with even smaller roadways. It can feel crowded with so many runners out there and the pockets of people who fill the sidelines of the route. But it is those same people that create the intimate race experience. I could just imagine that these same people had probably been out here having a good time and cheering on runners in generations past. I was not only a part of the race’s tradition, but I was probably also part of their Patriot’s Day tradition as well. I was merely a footnote, but a proud footnote nonetheless. Whether it’s the Wellesley girls that line mile 13, the Hash House Harriers handing out beer at mile 19 or the enthusiastically hammered co-eds at Boston College, the energy of the spectators is infectious.
The trip itself was truly an experience, a reward for the countless other races I’ve done. While I thought about sub-3 for maybe the first few miles of the race itself, I slowed to enjoy the experience. I was content to spend the necessary time to slap hands with many spectators (particularly children), get hugs from the Wellesley girls, and yap it up with the Boston College co-eds as I ran by down the last hill into downtown Boston. It got particularly emotional as I crested Heartbreak Hill. This was it; although there will be other Boston Marathons to PR, this race was my reward. It took a while to get over the hump, but now that I was here, I wouldn’t let the moment get away. I didn’t feel better than anyone or any more “elite” than anyone other runner out there who is striving for their reward; I was just happy that my hard work had delivered a satisfying reward. It meant more to me to be able to soak in this view of the city, these spectators along the course and then meet my brother downtown for a celebratory beer.
Here are the pics and a video from the finish area taken by the PowerBar folks of my brother Daniel and I. Onward to Uganda in less than 2 weeks……
Cheers and God Bless,
Gundy
Labels: 2008 Boston Marathon
Monday, April 14, 2008
Training Miscellaneous and Boston Excitement
Hello again!
It is now 7 days until the Boston Marathon, and I am definitely excited. I was supposed to go on a training run with Alan Giraldi, a fellow Badwater entrant, but that was scuttled. I’m looking forward to running with him next week sometime after Boston if he’s available. As for Boston, I’ve never been there so I’m trying to plan the right itinerary. While there’s a lot going on that’s associated with the race, I do want to enjoy the city with those coming along. One must do: Tour of Fenway Park. Other than that, it's pretty much whatever. While on the whole, I think East Coasters see themselves much differently than West Coasters, the city definitely has much to offer the traveler. Besides, how else can I convince people to come on my crazy race adventures if I don’t at least offer a little bit of non-running related fun? Hehe.
As far as training’s concerned, a good 50 miles on the weekend helped me close the week well. Although I’m scheduled to taper leading to Boston next Monday, I’ll probably try to put in 45 miles total over the next four days. But the intensity for those miles will be very mild; more of fun runs than anything else. I just want to relax and enjoy the scenery of San Francisco before I really ramp down on the weekend before the race. Easy runs are great because they’ve just been reminding me of why I love running in the first place; the freedom to wander and be in my own space. I have to start taking a camera with me so I can give you all a glance at what I’ve been seeing. Since my training weeks include Monday-Sunday, next week will be two big mileage weeks (almost 100 and 105 miles) prior to leaving for Uganda.
One thing I am not excited about lately is this persistant ITB Syndrome. It has been getting progressively better, with targeted stretching becoming the norm. However, I don’t want this to persist, particular as I get closer to the meat of my season. The best thing for me to do right now is to rest when I can, ice after workouts, and stretch diligently. I might go with orthodics at some point, but the isolation of the pain to the right knee makes me wonder if there’s something going on related to my ACL tear from 10 years ago. Oh well; we’ll see.
I just want to give a HUGE thank you to all the donors who have already given for the Wells in Uganda! I am pleased that as of now, we have $1720. This is such a blessing and although there is much work to do in order to raise the total of $6000, I am hopeful that the generosity will continue and the work of friends/family who are also fundraising will pay off in the end. I hope that the people who have/will give will be blessed in their giving. A big thank you as well to the friends/family who are fundraising; I have full confidence that they will be successful and blessed in their efforts as well. Doing things for those who can not pay you back helps to re-center the heart, mind and spirit on that which is most important in the world. Good stuff, indeed.
God bless,
Gundy
It is now 7 days until the Boston Marathon, and I am definitely excited. I was supposed to go on a training run with Alan Giraldi, a fellow Badwater entrant, but that was scuttled. I’m looking forward to running with him next week sometime after Boston if he’s available. As for Boston, I’ve never been there so I’m trying to plan the right itinerary. While there’s a lot going on that’s associated with the race, I do want to enjoy the city with those coming along. One must do: Tour of Fenway Park. Other than that, it's pretty much whatever. While on the whole, I think East Coasters see themselves much differently than West Coasters, the city definitely has much to offer the traveler. Besides, how else can I convince people to come on my crazy race adventures if I don’t at least offer a little bit of non-running related fun? Hehe.
As far as training’s concerned, a good 50 miles on the weekend helped me close the week well. Although I’m scheduled to taper leading to Boston next Monday, I’ll probably try to put in 45 miles total over the next four days. But the intensity for those miles will be very mild; more of fun runs than anything else. I just want to relax and enjoy the scenery of San Francisco before I really ramp down on the weekend before the race. Easy runs are great because they’ve just been reminding me of why I love running in the first place; the freedom to wander and be in my own space. I have to start taking a camera with me so I can give you all a glance at what I’ve been seeing. Since my training weeks include Monday-Sunday, next week will be two big mileage weeks (almost 100 and 105 miles) prior to leaving for Uganda.
One thing I am not excited about lately is this persistant ITB Syndrome. It has been getting progressively better, with targeted stretching becoming the norm. However, I don’t want this to persist, particular as I get closer to the meat of my season. The best thing for me to do right now is to rest when I can, ice after workouts, and stretch diligently. I might go with orthodics at some point, but the isolation of the pain to the right knee makes me wonder if there’s something going on related to my ACL tear from 10 years ago. Oh well; we’ll see.
I just want to give a HUGE thank you to all the donors who have already given for the Wells in Uganda! I am pleased that as of now, we have $1720. This is such a blessing and although there is much work to do in order to raise the total of $6000, I am hopeful that the generosity will continue and the work of friends/family who are also fundraising will pay off in the end. I hope that the people who have/will give will be blessed in their giving. A big thank you as well to the friends/family who are fundraising; I have full confidence that they will be successful and blessed in their efforts as well. Doing things for those who can not pay you back helps to re-center the heart, mind and spirit on that which is most important in the world. Good stuff, indeed.
God bless,
Gundy
Labels: Boston vacation training
Tuesday, April 1, 2008
Onward To Boston and Africa
So, I’m back at it again. It’s been 3 weeks since my last post, and most of my time has been devoted to training, planning the Africa trip, and getting my fundraising back up and running (www.seegundyrun.com). I finally put together the training plan up until Badwater, which includes the time I’m spending away in Africa. While the trip does come in the middle of the training schedule, I’m hopeful that in the early mornings there I’ll be able to get 5-6 miles in before I eat breakfast and start my day’s itinerary. I don’t want to take away at all from what I’m doing there which is meeting with villagers where World Harvest Mission has built wells, speaking in local churches, and speaking with local schoolchildren. So, the mornings will probably be the best time to run. As far as heat training, that should be no problem there, considering that I’ll be on the equator.
I am incredibly excited about going there. This is why I work were I do and why I go the extra mile in my running. Sometimes I have a hard time explaining the whole 100 mile runs to people, but something like this speaks for itself. I love the people there and this is just an opportunity to connect my running to the greater purposes which fuel me. While there, I will visit the villages where the wells we. That way, I can show the sponsors the tangible places and people whose lives will be affected by their giving. The great thing about working with World Harvest Mission is that no money goes to administration since the organization is run by volunteers. So when they give $25, all $25 is put to work in the field to do the work. Probably the most exciting thing is seeing friends I worked with last time there. It’s been almost 6 years, so hopefully I recognize them. I'll post pics of my last trip to Africa in my next update.
As far as the running is concerned, the Boston Marathon is now 3 weeks away. I’ve had some IT Band stiffness over the last couple weeks, so I’ve been alternating rest and running. ITB is a common injury in trail running due to the uneven terrain which can stress the IT Band which runs down the leg.
While I’ve still be able to get my weekly long runs of 25, 23 and 20 miles, it’s limited some of my shorter runs and forced me to run them at a slower pace than usual. Although my lungs and aerobic fitness is still excellent, it keeps me from those faster paced tempo runs which help stretch the ability to keep a quick pace. I’m still targeting a sub-7:00/mile pace, just trying to best gauge how the IT issues will affect my overall performance. I expect that my marathon PR under 3 hours will probably not occur at Boston, but will probably have to wait until the California International Marathon in Sacramento in December. By then, I’ll have a good mix of speed training and long run fitness from my numerous ultras to take a hard look at setting an initial target of 2:55.
I’ve finished my initial training calendar for the rest of the year leading up to Badwater. The major goal race in the calendar is the San Diego 100 on June 7th. Another key race I just added in the past week is the Running With The Devil 50 Miler just outside Las Vegas (http://calicoracing.squarespace.com/running-with-the-devil). It’s the last weekend of June, about 2 ½ weeks prior to the Badwater race. It’s a road race which will give me one last opportunity to evaluate my hydration, electrolyte and nutrition in a super hot environment. I plan on going at a pace commensurate with my expected pace for the first 42 miles through the Valley (10 min/mile pace), trying to be as even and consistent with my pace as possible.
What’s your goal race for the year? How are you preparing for it? How does each aspect of your training? Are you just running or are you adding weights, core and back exercises? These are questions that I continually ask myself, and hopefully you’re asking yourself when you’re mapping out where you’re going this year and in life.
Ok, it’s time for me to get back out there, keep stretching and make it happen. Take care, run hard and God bless.
Gundy
I am incredibly excited about going there. This is why I work were I do and why I go the extra mile in my running. Sometimes I have a hard time explaining the whole 100 mile runs to people, but something like this speaks for itself. I love the people there and this is just an opportunity to connect my running to the greater purposes which fuel me. While there, I will visit the villages where the wells we. That way, I can show the sponsors the tangible places and people whose lives will be affected by their giving. The great thing about working with World Harvest Mission is that no money goes to administration since the organization is run by volunteers. So when they give $25, all $25 is put to work in the field to do the work. Probably the most exciting thing is seeing friends I worked with last time there. It’s been almost 6 years, so hopefully I recognize them. I'll post pics of my last trip to Africa in my next update.
As far as the running is concerned, the Boston Marathon is now 3 weeks away. I’ve had some IT Band stiffness over the last couple weeks, so I’ve been alternating rest and running. ITB is a common injury in trail running due to the uneven terrain which can stress the IT Band which runs down the leg.
While I’ve still be able to get my weekly long runs of 25, 23 and 20 miles, it’s limited some of my shorter runs and forced me to run them at a slower pace than usual. Although my lungs and aerobic fitness is still excellent, it keeps me from those faster paced tempo runs which help stretch the ability to keep a quick pace. I’m still targeting a sub-7:00/mile pace, just trying to best gauge how the IT issues will affect my overall performance. I expect that my marathon PR under 3 hours will probably not occur at Boston, but will probably have to wait until the California International Marathon in Sacramento in December. By then, I’ll have a good mix of speed training and long run fitness from my numerous ultras to take a hard look at setting an initial target of 2:55.
I’ve finished my initial training calendar for the rest of the year leading up to Badwater. The major goal race in the calendar is the San Diego 100 on June 7th. Another key race I just added in the past week is the Running With The Devil 50 Miler just outside Las Vegas (http://calicoracing.squarespace.com/running-with-the-devil). It’s the last weekend of June, about 2 ½ weeks prior to the Badwater race. It’s a road race which will give me one last opportunity to evaluate my hydration, electrolyte and nutrition in a super hot environment. I plan on going at a pace commensurate with my expected pace for the first 42 miles through the Valley (10 min/mile pace), trying to be as even and consistent with my pace as possible.
What’s your goal race for the year? How are you preparing for it? How does each aspect of your training? Are you just running or are you adding weights, core and back exercises? These are questions that I continually ask myself, and hopefully you’re asking yourself when you’re mapping out where you’re going this year and in life.
Ok, it’s time for me to get back out there, keep stretching and make it happen. Take care, run hard and God bless.
Gundy
Monday, March 10, 2008
L.A. Marathon and Back to Badwater
Three words: 2008 Badwater Ultramarathon. Here is a copy of the acceptance letter I received:
"Hello Gundy:
Congratulations! You have been accepted to compete in the 2008 Badwater Ultramarathon. You are part of a select group who will participate in what is recognized across the globe as “the world’s toughest footrace.” In the near future, we will include your name and biographical information on the online roster. When we do, please check it for errors....."
2008 is truly a year of redemption. In addition to the new races I’ve added (ex: Rocky Raccoon 100 at 20:58), quite a few of my races are opportunities to redeem the races I had last year over that 4 month period where I was dealing with persistent nausea. Badwater is a part of that, the golden stamp and the ultimate 2008 goal race. It gives me a whirlwind of emotions; happy that I get the chance to make “the third time a charm”, but aware that whatever I did to prepare the last couple years, I want to do it even better. I am acutely aware of the challenge, but this is an opportunity that I have to have the race of a lifetime and put my stamp on this race if I can put it together. A big grin comes to my face as I think about toeing the start line once again.
Once again, I will be running to raise money for World Harvest Mission. World Harvest Mission is a non-profit Christian organization doing relief work in East Africa. This time, we have set a goal of $6000 in order to build two wells in Uganda. Last year, we raised close to $3000 for child sponsorships in Uganda and this year we’ve doubled the goal. But in order to do that, we need your help. Every small amount helps; you can help people have access to the precious water they need where they live. I’ll be putting up a link to a website in the coming few days for this fundraising. I will be visiting Uganda this year and will visit the villages which will benefit from your contributions. Hopefully, I will work with friends there to provide you with pictures of the villages.
I am pleased to welcome back Injinji and Brooks as my two year-round sponsors; now I’ve added Arrowhead Water to my list of Badwater sponsors. I wrote to them about the race and the fundraising being done as a part of this year’s Badwater. Arrowhead stepped up and is helping to support us with over 40 gallons of water, which is tremendous. It’s great to work with sponsors who believe not only in my mission as a runner, but in my greater mission as an individual. Thank you, Arrowhead; I look forward to both the race and the charitable fundraising as a part of that.
I ran the L.A. Marathon this past Sunday, which was awesome. I had a tight back from tweaking it a week and a half ago, so I ran a solid first half and eased up on the second half to keep the back/legs from tightening up too bad. 1:30 first, 1:48 second…..The first half felt very easy and I feel good that I’m on the right track to go for a sub-3 at Boston, even if there is still much work to do. I have a soft spot in my heart for this race, because unlike any other marathon/race I’ve been a part of, it is truly “the people’s race”. Whether it’s the huge crowd support, the runners from all walks of life, or the plethora of neighborhoods the race travels through, it is always a special experience. I am also pushed on by the strangers yelling my name (on my bib), handing out food/drink or banging a drum. I don’t know if I’ll ever get that feeling at another race.
I’ll update the training log in the next few days. Even with the week off for the back injury, I still have time to keep the miles going in the right direction.
UPDATE: Another big opportunity is that I’m starting up a running program with a local Christian drug/alcohol rehabilitation center, CityTeam, in Downtown San Francisco. We're pretty much all ready to go. We will start shortly. I’m trying to emphasize how to get the men to improve their physical health and take better care of their bodies as they recover from their addictions. It’s just a great opportunity to show them, without the pressure of having to go towards a goal (at least at the start), how running fits in with the center’s mission to improve the physical, mental and spiritual health of each of the men in the program. I’m hoping to get some support from Brooks, so we’ll see where that goes.
Take care, run hard and God bless,
Gundy
"Hello Gundy:
Congratulations! You have been accepted to compete in the 2008 Badwater Ultramarathon. You are part of a select group who will participate in what is recognized across the globe as “the world’s toughest footrace.” In the near future, we will include your name and biographical information on the online roster. When we do, please check it for errors....."
2008 is truly a year of redemption. In addition to the new races I’ve added (ex: Rocky Raccoon 100 at 20:58), quite a few of my races are opportunities to redeem the races I had last year over that 4 month period where I was dealing with persistent nausea. Badwater is a part of that, the golden stamp and the ultimate 2008 goal race. It gives me a whirlwind of emotions; happy that I get the chance to make “the third time a charm”, but aware that whatever I did to prepare the last couple years, I want to do it even better. I am acutely aware of the challenge, but this is an opportunity that I have to have the race of a lifetime and put my stamp on this race if I can put it together. A big grin comes to my face as I think about toeing the start line once again.
Once again, I will be running to raise money for World Harvest Mission. World Harvest Mission is a non-profit Christian organization doing relief work in East Africa. This time, we have set a goal of $6000 in order to build two wells in Uganda. Last year, we raised close to $3000 for child sponsorships in Uganda and this year we’ve doubled the goal. But in order to do that, we need your help. Every small amount helps; you can help people have access to the precious water they need where they live. I’ll be putting up a link to a website in the coming few days for this fundraising. I will be visiting Uganda this year and will visit the villages which will benefit from your contributions. Hopefully, I will work with friends there to provide you with pictures of the villages.
I am pleased to welcome back Injinji and Brooks as my two year-round sponsors; now I’ve added Arrowhead Water to my list of Badwater sponsors. I wrote to them about the race and the fundraising being done as a part of this year’s Badwater. Arrowhead stepped up and is helping to support us with over 40 gallons of water, which is tremendous. It’s great to work with sponsors who believe not only in my mission as a runner, but in my greater mission as an individual. Thank you, Arrowhead; I look forward to both the race and the charitable fundraising as a part of that.
I ran the L.A. Marathon this past Sunday, which was awesome. I had a tight back from tweaking it a week and a half ago, so I ran a solid first half and eased up on the second half to keep the back/legs from tightening up too bad. 1:30 first, 1:48 second…..The first half felt very easy and I feel good that I’m on the right track to go for a sub-3 at Boston, even if there is still much work to do. I have a soft spot in my heart for this race, because unlike any other marathon/race I’ve been a part of, it is truly “the people’s race”. Whether it’s the huge crowd support, the runners from all walks of life, or the plethora of neighborhoods the race travels through, it is always a special experience. I am also pushed on by the strangers yelling my name (on my bib), handing out food/drink or banging a drum. I don’t know if I’ll ever get that feeling at another race.
I’ll update the training log in the next few days. Even with the week off for the back injury, I still have time to keep the miles going in the right direction.
UPDATE: Another big opportunity is that I’m starting up a running program with a local Christian drug/alcohol rehabilitation center, CityTeam, in Downtown San Francisco. We're pretty much all ready to go. We will start shortly. I’m trying to emphasize how to get the men to improve their physical health and take better care of their bodies as they recover from their addictions. It’s just a great opportunity to show them, without the pressure of having to go towards a goal (at least at the start), how running fits in with the center’s mission to improve the physical, mental and spiritual health of each of the men in the program. I’m hoping to get some support from Brooks, so we’ll see where that goes.
Take care, run hard and God bless,
Gundy
Labels: Badwater 2008, L.A. Marathon
Tuesday, January 22, 2008
Lead up to Rocky- Pacifica 50k
What’s up?
It’s been a great two weeks of getting back into the swing of running. Training for the past two weeks has been 70 miles each week. Not super big mileage, but enough to keep me healthy while getting some key targeted runs. This past weekend, I had my last major tune-up before the Rocky Raccoon 100: Pacifica 50k. With 7100 ft. of elevation gain in 31.4 miles, it’s a good strength builder looking ahead towards the other 100 mile runs this year. I kept a nice even pace, with the following times on the loops: 1:04, 0:59, 1:03, 1:22, 1:06. The 1st and 4th loops were the 11.3k and the other loops were the 9.3k loop. The 4th loop was an anomaly, in part due to my desire to keep my legs fresh for Rocky Raccoon and also the stimulating conversation taking place between myself and two other runners. Normally, I would have kept pounding the trail with jogging on the flatter sections. I chose instead to enjoy the company and the conversation on the trip up to North Peak before picking it back up on the return trip back down to the aid station. It was a bit weird though, since it seemed to placate my usually competitive nature. I’m hoping this is a blessing in disguise and has a positive effect on Rocky Raccoon performance. I try not to get too competitive at the 50ks, trying to instead use them as base builders and speed work where appropriate. All in all, though, I still finished in a respectable 5:48, 6th place out of 44 starters, when all was said and done with the aid station stops. Still, at least once this year, it would be nice to have a top 3 finish at a 50k, even though it is the 100s where I want to compete the best.
This week, I’m looking at a 100 mile week, with 15 miles each on Tuesday, Wednesday and Thursday, and then a late night/early morning 18 miler/ 32 miler back to back runs on Saturday morning. That way, I have Saturday and Sunday all day free to do whatever. Then, I’ll start the taper for the following week with a few easy runs. I am excited to go back out to Texas. I haven’t been there since last March for my cousin’s wedding just outside Houston. I’ll be flying into Houston and then traveling to Huntsville for the race. One small benefit of the race is a chance to see my cousin and his wife again. It should be great, especially going to a place that’s really foreign to me. I’ll be seeing them at some point on Saturday during the race and on Sunday noon time when the race is over. I like to travel with a purpose, and although doing a big race can be a purpose in and of itself, traveling to see family, friends or just to do some work your passionate about is sometimes a little bit sweeter.
People don’t always realize this, but traveling to a race and then competing can definitely take its toll if you let it. It’s enough to be running 100 miles, but to add to it the stress of being in a new city, sleeping in a different bed, and not always knowing everyone around you can be overwhelming. I’ve always enjoyed adventure, so that’s really the approach I take. Going to Huntsville is just another adventure and another chance to see a part of this country that I see very little. I just hope I don’t run into any gators out there!
I have a friend who will be taking pics and I’ll start to include video of this race as well as some of my “only for Badwater” training methods, for those of you interested in the race. The application is due in less than a week and I'm almost finished with it. It's definitely a strong application, but nothing is ever guaranteed. Of course, I think I'm just as excited about returning to Africa in the first half of 2008 for 2 to 3 weeks. Either way, I'll be doing things that I'm passionate about and always keeping my eyes on the prize that's most important.
I definitely have to put some more pics up here for 2008, especially considering the places I get to go. It'll be nice to look at all these pics 20 years from now and remember the good times I had and the great people I shared them with. Also, I’ve updated the training log on the right hand column. Enjoy.
Stay strong, run hard and God bless.
Gundy
It’s been a great two weeks of getting back into the swing of running. Training for the past two weeks has been 70 miles each week. Not super big mileage, but enough to keep me healthy while getting some key targeted runs. This past weekend, I had my last major tune-up before the Rocky Raccoon 100: Pacifica 50k. With 7100 ft. of elevation gain in 31.4 miles, it’s a good strength builder looking ahead towards the other 100 mile runs this year. I kept a nice even pace, with the following times on the loops: 1:04, 0:59, 1:03, 1:22, 1:06. The 1st and 4th loops were the 11.3k and the other loops were the 9.3k loop. The 4th loop was an anomaly, in part due to my desire to keep my legs fresh for Rocky Raccoon and also the stimulating conversation taking place between myself and two other runners. Normally, I would have kept pounding the trail with jogging on the flatter sections. I chose instead to enjoy the company and the conversation on the trip up to North Peak before picking it back up on the return trip back down to the aid station. It was a bit weird though, since it seemed to placate my usually competitive nature. I’m hoping this is a blessing in disguise and has a positive effect on Rocky Raccoon performance. I try not to get too competitive at the 50ks, trying to instead use them as base builders and speed work where appropriate. All in all, though, I still finished in a respectable 5:48, 6th place out of 44 starters, when all was said and done with the aid station stops. Still, at least once this year, it would be nice to have a top 3 finish at a 50k, even though it is the 100s where I want to compete the best.
This week, I’m looking at a 100 mile week, with 15 miles each on Tuesday, Wednesday and Thursday, and then a late night/early morning 18 miler/ 32 miler back to back runs on Saturday morning. That way, I have Saturday and Sunday all day free to do whatever. Then, I’ll start the taper for the following week with a few easy runs. I am excited to go back out to Texas. I haven’t been there since last March for my cousin’s wedding just outside Houston. I’ll be flying into Houston and then traveling to Huntsville for the race. One small benefit of the race is a chance to see my cousin and his wife again. It should be great, especially going to a place that’s really foreign to me. I’ll be seeing them at some point on Saturday during the race and on Sunday noon time when the race is over. I like to travel with a purpose, and although doing a big race can be a purpose in and of itself, traveling to see family, friends or just to do some work your passionate about is sometimes a little bit sweeter.
People don’t always realize this, but traveling to a race and then competing can definitely take its toll if you let it. It’s enough to be running 100 miles, but to add to it the stress of being in a new city, sleeping in a different bed, and not always knowing everyone around you can be overwhelming. I’ve always enjoyed adventure, so that’s really the approach I take. Going to Huntsville is just another adventure and another chance to see a part of this country that I see very little. I just hope I don’t run into any gators out there!
I have a friend who will be taking pics and I’ll start to include video of this race as well as some of my “only for Badwater” training methods, for those of you interested in the race. The application is due in less than a week and I'm almost finished with it. It's definitely a strong application, but nothing is ever guaranteed. Of course, I think I'm just as excited about returning to Africa in the first half of 2008 for 2 to 3 weeks. Either way, I'll be doing things that I'm passionate about and always keeping my eyes on the prize that's most important.
I definitely have to put some more pics up here for 2008, especially considering the places I get to go. It'll be nice to look at all these pics 20 years from now and remember the good times I had and the great people I shared them with. Also, I’ve updated the training log on the right hand column. Enjoy.
Stay strong, run hard and God bless.
Gundy
Labels: Pacifica 50k, Rocky Raccoon
Monday, January 7, 2008
Getting Ready for Rocky- The first 100 miler of 08'
The last two weeks of training have gone well, with a 70 mile and 80 mile week respectively. I will try to bump that up to 90 miles and 100 miles for the next two weeks, before slowing down to a much lighter load prior to the Rocky Raccoon 100. I know there are other runners who believe in consistent weeks above 100 miles, but I am not one of them. I have enjoyed playing basketball and using some of the other cardio machines at the gym (when I don’t feel like running in the rain), which have helped me feel better about the time I’ve been putting into my runs. I’m making a conscious effort to include activities I already enjoy doing to enhance my focus during my runs. So far, so good.
While I wasn’t 100% happy with my race at the Rodeo Beach 50k on 12/22, but there were some positives out there on the trails. I was really sick going into the race, continually trying to fight off a cold I had caught the week before. The time in the race where being sick really took its toll was over the final 20k loop. On the first major ascent of the 20k loop, I felt like my energy had been sucked out of me. I started to suffer from just being plain tired, continually wiping my nose and spitting flem. I felt better over the last 10k, but still tired from the lingering illness. The major plus from the race was feeling the benefit of my road marathon racing on the downhills. I flew downhill, hitting sub-6 minute mile speed at times while moving efficiently over the somewhat uncertain footing of the terrain.
Rocky Raccon, which once felt ages away, is now only 4 weeks away. 4 weeks until I’m back attacking the 100 mile distance again. The goal will be to have a negative split between my first half and second half. With 5- 20 mile loops, it’ll give me an accurate look at how my first half loops compare to the second half loops. Considering the relative flatness of the course (5500 ft. of elevation gain and 5500 ft. of elevation loss) and being the first 100 miler of 2008, I have shaped my pacing plan to a sub-20 hour finish with the following tiered-goals for the race:
1) Finish the race
2) Finish under 24 hours
3) Finish under 20 hours
4) Finish under 18 hours
5) Finish under 16 hours, 40 minutes
The goal for the race which I believe I’m well trained to reach is goal #3. I will adjust accordingly, but I plan on running the first two loops in 3:30 minutes and 3:40 minutes, with 6 minutes of breaks on each lap. From the first lap on, I will gradually increase the number of calories coming from solid food sources to control potential nausea. I’m concerned more with setting the stage and laying the foundation for a race like Badwater in the summer. Oh well…..even the best laid plans still require tinkering during the race, so I’m prepared for anything both positive and negative.
Time for me to go to bed….I’ll post the training log tomorrow.
Stay strong, run hard, and God bless,
Gundy
While I wasn’t 100% happy with my race at the Rodeo Beach 50k on 12/22, but there were some positives out there on the trails. I was really sick going into the race, continually trying to fight off a cold I had caught the week before. The time in the race where being sick really took its toll was over the final 20k loop. On the first major ascent of the 20k loop, I felt like my energy had been sucked out of me. I started to suffer from just being plain tired, continually wiping my nose and spitting flem. I felt better over the last 10k, but still tired from the lingering illness. The major plus from the race was feeling the benefit of my road marathon racing on the downhills. I flew downhill, hitting sub-6 minute mile speed at times while moving efficiently over the somewhat uncertain footing of the terrain.
Rocky Raccon, which once felt ages away, is now only 4 weeks away. 4 weeks until I’m back attacking the 100 mile distance again. The goal will be to have a negative split between my first half and second half. With 5- 20 mile loops, it’ll give me an accurate look at how my first half loops compare to the second half loops. Considering the relative flatness of the course (5500 ft. of elevation gain and 5500 ft. of elevation loss) and being the first 100 miler of 2008, I have shaped my pacing plan to a sub-20 hour finish with the following tiered-goals for the race:
1) Finish the race
2) Finish under 24 hours
3) Finish under 20 hours
4) Finish under 18 hours
5) Finish under 16 hours, 40 minutes
The goal for the race which I believe I’m well trained to reach is goal #3. I will adjust accordingly, but I plan on running the first two loops in 3:30 minutes and 3:40 minutes, with 6 minutes of breaks on each lap. From the first lap on, I will gradually increase the number of calories coming from solid food sources to control potential nausea. I’m concerned more with setting the stage and laying the foundation for a race like Badwater in the summer. Oh well…..even the best laid plans still require tinkering during the race, so I’m prepared for anything both positive and negative.
Time for me to go to bed….I’ll post the training log tomorrow.
Stay strong, run hard, and God bless,
Gundy
Monday, December 17, 2007
2008- A Look Ahead
Hello everyone,
It’s a little over a week until Christmas, which means a lot to celebrate. I know quite a few other bloggers have posted their “Christmas Wish” Lists, so I don’t want to bore you too much. Last weekend, I posted about my Top 9 favorite items/grub to use. This week, I’ll keep it short and list my Top 5 Bay Area running routes. Keep in mind that while I know there are other routes in the Bay Area, these represent routes I’ve run personally. In no particular order:
1) Mt. Tamalpais- Only 2600 ft. of elevation gain the ocean, but its compressed into a short distance, which makes this a favorite for training for big climbs in races.
2) Mt. Diablo- It’s much further away from me in San Francisco than Mt. Tam, but Mt. Diablo in the East Bay packs a close to 4000 ft. elevation climb which will definitely test me prior to major races with a large uphill component.3) Dipsea Trail- 7.1 miles one way, but a two way trip yields 5000 ft. of elevation gain and 5000 ft. of elevation loss. Its varied terrain, high difficulty, and quiet trails are great after a stressful week.4) Novato (San Marin area) to Pt. Reyes- 40 miles roundtrip from my parents’ home is a trip through wide open diary and farm land in Northern Marin. It is a road run, but peaceful nonetheless.5) San Francisco Twin Peaks- 7.7 miles roundtrip from my house. It’s 900 ft. of elevation up and down, combined with incredible views of the ocean and downtown, make this an easy choice for this road route.
I’ve also set forth my proposed 2008 race schedule in the lower right hand column, which doesn’t necessarily set it in stone, but it gives a clear idea of where I want to go and what I want to accomplish this year. One notable
Key Races:
2008 Rocky Raccoon 100
2008 Boston Marathon
2008 Badwater Ultramarathon (if accepted)
2008 Angeles Crest 100
These are races that I consider “review” points, races where I can evaluate my progress towards reaching my long-term running goals. While some of the other races in the year may prove to be more valuable in evaluating this due to the unpredictability of long-distance running (particularly ultras), each of these races represents very different types of challenges as well as premier events where the competition will hopefully fuel a higher level of performance. Rocky Raccoon is a flat, fast trail course which will give me a baseline for my speed on the trails in an early 2008 race. The Boston Marathon is a road marathon which, although challenging compared to other marathons, will give me a chance to “let it fly” compared to the ultra scene. My goal prior to Badwater is to run a sub-3 hr. marathon as a sort of speed development goal.
Accountability and Game Plan:
As a sort of accountability for myself, I have decided to post my training on a week-by-week basis in 2008. While I always give myself the flexibility to adjust to life events, I want to accountable for the type of training that leads to the type of results I desire. I will start at the end of next week with this past week and next week’s training.
I hesitate to put down specific hour goals here for each race. It’s not so much that I don’t have goals; it’s that I do not want to boast about things which I have not done. While I believe that I am capable of much more, I can not speak of “talent” that is unfulfilled.
However, to give you an idea of how I approach each race, I go into each race with specific race plans that are geared around multiple goal tiers. It might help in your own goal setting as you push the limits of what your body is capable of. I caution those that are reading this to make sure you apply this appropriately to the particular race.
The first tier is a very low baseline. For a 100 mile race, considering the unpredictability of the endeavor, the first tier is almost always to finish. I know there are other runners that would rather “DNF” than show a poor race time, but I believe this would hurt the integrity of my personal purpose in ultrarunning. While this does not preclude me from a DNF (of which I have 2), I consider a DNF only acceptable for me when my health is threatened or I miss a cutoff while recovering from an unspecified maladie.
The second tier is a more conservative goal tier. It accounts for the occurance of some bigger issues (nausea, major muscle pain, major joint pain). The third tier is the training tier, which my training has been geared for. It represents a bigger step forward and fits with my running development plan and yearly goals which I discussed in a previous entry.
Finally, the forth tier is a stretch goal. It represents a clean race, with few issues. With the emphasis this year on negative splits (faster second half than first half), this would represent close to even splits for the first half and second half of a race (dependent on the overall layout of the course). Anything beyond this is usually gravy on top. While I expect these goals to change as my running ability changes, this provides a framework going into a race. If I feel terrific after the first half, maybe I pick up in the second half. If I run into issues in the first half, maybe I have to reset the race goals. It’s such a fluid process. Going into the race, I examine splits from previous races and use them to match my tiered goals. I take into account the terrain and profile of the course as well, and how they play into my relative strengths/weaknesses.
Ok, that does it for me. As always, run strong, finish well, and God bless.
Gundy
P.S. I found this inspirational story, which further reinforced my focus on “Finishing what I start”. It’s a reminder to me to follow the words of Paul in the New Testament about finishing the race:
October 20, 1968, Mexico City, Olympic Stadium, 7.00 P.M. The closing ceremonies had just been completed. The spectators and athletes, still warm from the euphoria of the celebration, were gathering their belongings to leave the stadium. Then the announcer asked them to remain in their seats. Down the boulevard came the whine of police sirens. From their vantage point, many in the stadium could see motorcycles with their flashing blue lights, encircling someone making his way toward the stadium. Whoever it was, he was moving slowly. Everyone remained seated to see the last chapter of the Olympics take place. By the time the police escort got to the stadium, the public address announcer said that a final marathoner would be making his way into the arena and around the track to the finish line. Confusion was evident among the crowd. The last marathoner had come in hours ago. The medals had already been awarded. What had taken this man so long? But the first sign of the runner making his way out of the tunnel and onto the track told the whole story. John Stephen Akhwari from Tanzania, covered with blood, hobbled into the light. He had taken a horrible fall early in the race, whacked his head, damaged his knee, and endured a trampling before he could get back on his feet. And there he was, over 40 kilometers later, stumbling his way to the finish line. The response of the crowd was so overwhelming, it was almost frightening. They encouraged Akhwari through the last few meters of his race with a thundering ovation that far exceeded the one given the man who, hours earlier, had come in first. When Akhwari crossed the finish line, he collapsed into the arms of the medical personnel who immediately whisked him off to the hospital. The next day, Akhwari appeared before sports journalists to field their questions about his extraordinary feat. The first question was the one any of us would have asked, "Why, after sustaining the kinds of injuries you did, would you ever get up and proceed to the finish line, when there was no way you could possibly place in the race?" John Stephen Akhwari said this: "My country did not send me over 7,000 miles to start a race. They sent me over 7,000 miles to finish one."
It’s a little over a week until Christmas, which means a lot to celebrate. I know quite a few other bloggers have posted their “Christmas Wish” Lists, so I don’t want to bore you too much. Last weekend, I posted about my Top 9 favorite items/grub to use. This week, I’ll keep it short and list my Top 5 Bay Area running routes. Keep in mind that while I know there are other routes in the Bay Area, these represent routes I’ve run personally. In no particular order:
1) Mt. Tamalpais- Only 2600 ft. of elevation gain the ocean, but its compressed into a short distance, which makes this a favorite for training for big climbs in races.
2) Mt. Diablo- It’s much further away from me in San Francisco than Mt. Tam, but Mt. Diablo in the East Bay packs a close to 4000 ft. elevation climb which will definitely test me prior to major races with a large uphill component.3) Dipsea Trail- 7.1 miles one way, but a two way trip yields 5000 ft. of elevation gain and 5000 ft. of elevation loss. Its varied terrain, high difficulty, and quiet trails are great after a stressful week.4) Novato (San Marin area) to Pt. Reyes- 40 miles roundtrip from my parents’ home is a trip through wide open diary and farm land in Northern Marin. It is a road run, but peaceful nonetheless.5) San Francisco Twin Peaks- 7.7 miles roundtrip from my house. It’s 900 ft. of elevation up and down, combined with incredible views of the ocean and downtown, make this an easy choice for this road route.
I’ve also set forth my proposed 2008 race schedule in the lower right hand column, which doesn’t necessarily set it in stone, but it gives a clear idea of where I want to go and what I want to accomplish this year. One notable
Key Races:
2008 Rocky Raccoon 100
2008 Boston Marathon
2008 Badwater Ultramarathon (if accepted)
2008 Angeles Crest 100
These are races that I consider “review” points, races where I can evaluate my progress towards reaching my long-term running goals. While some of the other races in the year may prove to be more valuable in evaluating this due to the unpredictability of long-distance running (particularly ultras), each of these races represents very different types of challenges as well as premier events where the competition will hopefully fuel a higher level of performance. Rocky Raccoon is a flat, fast trail course which will give me a baseline for my speed on the trails in an early 2008 race. The Boston Marathon is a road marathon which, although challenging compared to other marathons, will give me a chance to “let it fly” compared to the ultra scene. My goal prior to Badwater is to run a sub-3 hr. marathon as a sort of speed development goal.
Accountability and Game Plan:
As a sort of accountability for myself, I have decided to post my training on a week-by-week basis in 2008. While I always give myself the flexibility to adjust to life events, I want to accountable for the type of training that leads to the type of results I desire. I will start at the end of next week with this past week and next week’s training.
I hesitate to put down specific hour goals here for each race. It’s not so much that I don’t have goals; it’s that I do not want to boast about things which I have not done. While I believe that I am capable of much more, I can not speak of “talent” that is unfulfilled.
However, to give you an idea of how I approach each race, I go into each race with specific race plans that are geared around multiple goal tiers. It might help in your own goal setting as you push the limits of what your body is capable of. I caution those that are reading this to make sure you apply this appropriately to the particular race.
The first tier is a very low baseline. For a 100 mile race, considering the unpredictability of the endeavor, the first tier is almost always to finish. I know there are other runners that would rather “DNF” than show a poor race time, but I believe this would hurt the integrity of my personal purpose in ultrarunning. While this does not preclude me from a DNF (of which I have 2), I consider a DNF only acceptable for me when my health is threatened or I miss a cutoff while recovering from an unspecified maladie.
The second tier is a more conservative goal tier. It accounts for the occurance of some bigger issues (nausea, major muscle pain, major joint pain). The third tier is the training tier, which my training has been geared for. It represents a bigger step forward and fits with my running development plan and yearly goals which I discussed in a previous entry.
Finally, the forth tier is a stretch goal. It represents a clean race, with few issues. With the emphasis this year on negative splits (faster second half than first half), this would represent close to even splits for the first half and second half of a race (dependent on the overall layout of the course). Anything beyond this is usually gravy on top. While I expect these goals to change as my running ability changes, this provides a framework going into a race. If I feel terrific after the first half, maybe I pick up in the second half. If I run into issues in the first half, maybe I have to reset the race goals. It’s such a fluid process. Going into the race, I examine splits from previous races and use them to match my tiered goals. I take into account the terrain and profile of the course as well, and how they play into my relative strengths/weaknesses.
Ok, that does it for me. As always, run strong, finish well, and God bless.
Gundy
P.S. I found this inspirational story, which further reinforced my focus on “Finishing what I start”. It’s a reminder to me to follow the words of Paul in the New Testament about finishing the race:
October 20, 1968, Mexico City, Olympic Stadium, 7.00 P.M. The closing ceremonies had just been completed. The spectators and athletes, still warm from the euphoria of the celebration, were gathering their belongings to leave the stadium. Then the announcer asked them to remain in their seats. Down the boulevard came the whine of police sirens. From their vantage point, many in the stadium could see motorcycles with their flashing blue lights, encircling someone making his way toward the stadium. Whoever it was, he was moving slowly. Everyone remained seated to see the last chapter of the Olympics take place. By the time the police escort got to the stadium, the public address announcer said that a final marathoner would be making his way into the arena and around the track to the finish line. Confusion was evident among the crowd. The last marathoner had come in hours ago. The medals had already been awarded. What had taken this man so long? But the first sign of the runner making his way out of the tunnel and onto the track told the whole story. John Stephen Akhwari from Tanzania, covered with blood, hobbled into the light. He had taken a horrible fall early in the race, whacked his head, damaged his knee, and endured a trampling before he could get back on his feet. And there he was, over 40 kilometers later, stumbling his way to the finish line. The response of the crowd was so overwhelming, it was almost frightening. They encouraged Akhwari through the last few meters of his race with a thundering ovation that far exceeded the one given the man who, hours earlier, had come in first. When Akhwari crossed the finish line, he collapsed into the arms of the medical personnel who immediately whisked him off to the hospital. The next day, Akhwari appeared before sports journalists to field their questions about his extraordinary feat. The first question was the one any of us would have asked, "Why, after sustaining the kinds of injuries you did, would you ever get up and proceed to the finish line, when there was no way you could possibly place in the race?" John Stephen Akhwari said this: "My country did not send me over 7,000 miles to start a race. They sent me over 7,000 miles to finish one."
Labels: 2008
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