tag:blogger.com,1999:blog-14257943681207798542024-03-05T21:45:18.399-08:00Rise Over RunEnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-1425794368120779854.post-37459609329623497562015-07-13T20:15:00.001-07:002015-07-14T20:25:21.294-07:00Dead F*ing Last: Sheep Mountain 50<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwwx_8rhebYI6FW0AZcpk89aS-d6lDS39BHwE2_ehsEQiocGTzjQAPdcm9uYcPud4Enb7DJ5_Wy3-KT0YrtUn_QcmiTcIOJv4AxhsvjV0j3IJIncutcbpipiEMoUWihKxpDLEnYARru0/s1600/image2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRwwx_8rhebYI6FW0AZcpk89aS-d6lDS39BHwE2_ehsEQiocGTzjQAPdcm9uYcPud4Enb7DJ5_Wy3-KT0YrtUn_QcmiTcIOJv4AxhsvjV0j3IJIncutcbpipiEMoUWihKxpDLEnYARru0/s400/image2.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The Sheep Mountain 50 mile course is one of the most beautiful races I have ever run. Starting in Fairplay, the run moves through majestic alpine... rough mountain terrain. The visuals are inspiring and positive energy surrounds. The runners, the volunteers, and the race director are all there to help you find the finish.</b></td></tr>
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This weekend, I had the pleasure of coming in last place at the Sheep Mountain 50 mile! (And no, I'm not being sarcastic.)<br />
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I have run very minimal this year and been dedicating time to so many other fun things in life. Sherpa John, the race director of the Sheep Mountain 50 mile, invited me to run and I just couldn't say no. Against better judgement, I set off on this extremely difficult 50 mile course from Fairplay, Colorado.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgviZpoSZ0WjE3HPmr_GcwxOSCOSZvts5TmDEwe9S7c3GAzu2KuwlQNpeB91xhoNm1NRElo7gGs1txzecdZ6VgGvxJ8_muac5rWt70oyO1EtyMPixlezybIxwuJnQYkPNQWazaiBQyjtis/s1600/image3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgviZpoSZ0WjE3HPmr_GcwxOSCOSZvts5TmDEwe9S7c3GAzu2KuwlQNpeB91xhoNm1NRElo7gGs1txzecdZ6VgGvxJ8_muac5rWt70oyO1EtyMPixlezybIxwuJnQYkPNQWazaiBQyjtis/s400/image3.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Sheep Mountain 50 mile race start, 6am. Fairplay, CO</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGeBiYF2XyxxtWD4z5lQICPRWTaGJk4LSL4pgz-j_qjZSx8x0vGeflbtqrnb49RG9ueW4b7NG8keP6F0J4oO_bDWq9Bf79GIxK36XZVNIqNNnpWIHggZFv-rEA5C2SB4zi0FNKykOs8ew/s1600/image3+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGeBiYF2XyxxtWD4z5lQICPRWTaGJk4LSL4pgz-j_qjZSx8x0vGeflbtqrnb49RG9ueW4b7NG8keP6F0J4oO_bDWq9Bf79GIxK36XZVNIqNNnpWIHggZFv-rEA5C2SB4zi0FNKykOs8ew/s640/image3+%25282%2529.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Above treeline toward Brown's Pass. An extremely difficult terrain at high elevation.</b></td></tr>
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The elevation was about 10,000ft for a majority of the day. The course was extremely rocky and seemed to go uphill in every direction. Knowing I was completely untrained for this, I started the run at a very comfortable pace and stayed focused on hydrating and eating well. I was definitely feeling pretty waisted by mile 20. I tapped into areas of my brain that remind me "not to think" too much and I continued from mile 20 toward the next aid station.<br />
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I then found camaraderie with a few other runners...namely Sean Cook and Bernie Hohman. Both Sean and Bernie were running their first 50 mile race. Bernie was struggling and I suddenly found myself giving him some pointers, suggesting he push through the pain a bit and wait for his mental game to come back. In doing this, I was locking myself into doing the same thing. I had some thought about dropping due to a complete lack of training...but, after sharing all the positive energy I could with Bernie, I felt obligated to listen to my own advice and push on toward the finish. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz4Vq9x7_jAcpSNKgYI1U9ipbquobds-I4j5AgjEl6yUKNRCxu8HmQzMkW3UsB9KWO6Pnf0XLItgpAcWcyhGfjG45F2uulvP2gnwuVhxxTjxkq0hyphenhyphenpzJnEuO3Svj_gODLyUNKelwH2jII/s1600/image1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz4Vq9x7_jAcpSNKgYI1U9ipbquobds-I4j5AgjEl6yUKNRCxu8HmQzMkW3UsB9KWO6Pnf0XLItgpAcWcyhGfjG45F2uulvP2gnwuVhxxTjxkq0hyphenhyphenpzJnEuO3Svj_gODLyUNKelwH2jII/s400/image1.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b> (left to right) Myself, Bernie, and Sean...approximately mile 40.</b></td></tr>
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I met Sean around mile 50. He shared he was an Army Ranger and driven to finish this ultramarathon no matter the effort. We stayed together from that point forward and Bernie then joined us. We stayed together as a team of 3 from mile 30 to the finish. This made the adventure extremely unique for me. It was a completely new flavor of ultrarunning for me. I think Sean and Bernie enjoyed learning some pointers from my experience I, in turn, enjoyed their company as I suppressed the pain and physical reminders I had not done the work.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSwtATGkWDvd0lkCpEbEU8tQfsCqTHWGDdMssBMTeqq5xY8hu0T1S-WLyq1vEyReCxcUDwq1Dn45Z4WUde9zx5BLHzaEBUuFjeUYUbLwxP7hk5Z-o49j0atNHB9APrM_5sXMbXzjQ2ys/s1600/f.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSwtATGkWDvd0lkCpEbEU8tQfsCqTHWGDdMssBMTeqq5xY8hu0T1S-WLyq1vEyReCxcUDwq1Dn45Z4WUde9zx5BLHzaEBUuFjeUYUbLwxP7hk5Z-o49j0atNHB9APrM_5sXMbXzjQ2ys/s320/f.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Jalen giving me his support in the last 7 miles.</b></td></tr>
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Over time, we learned we were among the last potential finishers on the course. I had to laugh...here I was trotting to try and finish the race and make the cut-offs, while in recent years, I would have not been satisfied with anything less than 3rd place. Perhaps I have a new "why". It was just awesome to be out there...pushing hard...laughing, dreaming of the finish.<br />
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I enjoyed every step with Bernie and Sean. I felt purpose in helping them find the finish. Without them, I wouldn't have continued. They gave me purpose...a reason to finish.<br />
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In the final mile, I asked Sean and Bernie if I could be the last finisher. They asked why and I shared that many people thought of me only as a front-runner. I explained that my adventures in ultrarunning are much more meaningful to me than just racing and competing against others. It was special to me that we had worked together to find the finish. For these reasons, the finish line touched my heart again...and had new meaning.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEHo79ZJmm1qspMuq1IrC9rh13eFTChBWmxJTk-ZgbnXU44ppNGxQ7A8a9OF8i3otoo6ZhAQ_2a2RgibUX6vhqymfVPZsG5vt0pR9pWFIWuwKGphzMpmt_BZRDfUYXIOnp3qgmVontHe8/s1600/image2+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEHo79ZJmm1qspMuq1IrC9rh13eFTChBWmxJTk-ZgbnXU44ppNGxQ7A8a9OF8i3otoo6ZhAQ_2a2RgibUX6vhqymfVPZsG5vt0pR9pWFIWuwKGphzMpmt_BZRDfUYXIOnp3qgmVontHe8/s400/image2+%25282%2529.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>In the last 100yds before the finish, with Sean (left) and Bernie (right).</b></td></tr>
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Congratulations to Bernie, Sean, and all the other finishers of the Sheep Mountain 50. A huge thank you and congratulations to Sherpa John and all the volunteers of the Sheep Mountain 50. It was everything an ultramarathon should be...friendly, challenging, and inspiring.<br />
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Run long and prosper,<br />
<br />
Jerry<br />
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com2tag:blogger.com,1999:blog-1425794368120779854.post-36302360786198645222015-06-04T11:26:00.000-07:002015-06-04T11:36:35.236-07:00Going Vegan: Plant-Based Nutrition for Athletes<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ysZrJ0TORpKkzYEnguZ1ET1jiMvXT92VaCJ6sVhAFxPX76g2AWJ1HdXQuQdOv8PlSNs7ig3OHbcwQmYaYdwtp8jGYdULpS0mWrZcbQT0cGYhO1DlkjQu79ASAmP849xmKY4D_pq9Cew/s1600/vegan_stir_fry.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ysZrJ0TORpKkzYEnguZ1ET1jiMvXT92VaCJ6sVhAFxPX76g2AWJ1HdXQuQdOv8PlSNs7ig3OHbcwQmYaYdwtp8jGYdULpS0mWrZcbQT0cGYhO1DlkjQu79ASAmP849xmKY4D_pq9Cew/s400/vegan_stir_fry.PNG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Weird Vegan Food :)</td></tr>
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<span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">I've been a plant-based endurance athlete for
over 7 years. It is seldom that I think consciously about these nutrition
choices because I am fully adapted to making food choices free of animal
products. Recent inquires lead me to put this post together…aimed at providing
some input into a plant-based diet aimed at supporting an athletic lifestyle
but not compromising convenience or cost- effectiveness.<o:p></o:p></span></span></div>
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<span class="apple-style-span"><b><span style="background-color: white; color: #252525; font-family: Arial; font-size: 10.5pt;">Veganism</span></b></span><span class="apple-converted-space"><span style="color: #252525; font-family: Arial; font-size: 10.5pt;"> </span></span><span class="ipa"><span style="color: #252525; font-family: Arial; font-size: 10.5pt;"><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English" title="Help:IPA for English"><span style="color: #0645ad;">/</span></a></span></span><span class="ipanopopups"><span style="color: #252525; font-family: Arial; font-size: 10.5pt;"><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">ˈ</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">v</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">iː</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">ɡ</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">ən</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">ɪ</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">z</span></a><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English#Key" title="Help:IPA for English"><span style="color: #0645ad;">əm</span></a></span></span><span class="ipa"><span style="color: #252525; font-family: Arial; font-size: 10.5pt;"><a href="http://en.wikipedia.org/wiki/Help:IPA_for_English" title="Help:IPA for English"><span style="color: #0645ad;">/</span></a></span></span><span class="Apple-style-span" style="color: #eeeeee;"><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">is the practice of
abstaining from the use of</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">animal products, particularly in one's diet, as well as
following an associated philosophy that rejects the</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">commodity</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">status of</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">sentient</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;">animals. A follower of
veganism is known as a</span></span><span class="apple-converted-space"><span style="font-family: Arial; font-size: 10.5pt;"> </span></span><span class="apple-style-span"><i><span style="font-family: Arial; font-size: 10.5pt;">vegan</span></i></span></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 10.5pt;"><span class="Apple-style-span" style="color: #eeeeee;">.</span><span class="Apple-style-span" style="color: #252525;"><o:p></o:p></span></span></span></div>
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<span style="color: black; font-size: 8.0pt;"><a href="http://en.wikipedia.org/wiki/Veganism">http://en.wikipedia.org/wiki/Veganism</a><o:p></o:p></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">True “veganism is a life free of animal products
and nutrition in any way or form. So, in truth, the word “vegan” is not truly
applicable to many of us who claim the title for simplicity sake. More
appropriately, those of us who eat primarily vegan are more appropriately
referred to as “plant-based”. People have the desire to categorize others under
one title, but in this case, it’s important to understand that choosing
plant-based nutrition does not make you 100% “vegan”. At the same time, a
plant-based, vegan, diet can yield you great heath benefits and a new
perspective on life in general.<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">Through my initial efforts to improve athletic performance and health, I have benefited from a greater awareness to the cruelty to animals that take place in our current food production system. This clarity and increased awareness provided me a greater respect for all life. Over time, I increasingly find many of the common cultural habits in our society to be very selfish and ignorant to their negative impact on other people, animals, and the earth itself. This came as a secondary benefit of choosing plant-based nutrition.</span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">People have different reasons for choosing a
vegan diet. For me, my choices were initially<i style="mso-bidi-font-style: normal;">
</i>the effort to improve athletic performance/recovery. I had a reached a
limitation in my endurance training for physical effort. That is, I was not
finding any greater improvement through more physical training. At that point,
I considered the other factors that would help maximize my training. Those were
nutrition and recovery. So, I began experimenting with a vegan diet and Bikram
yoga. Both enhanced my athletic performance and self awareness greatly.<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">My efforts to start paying closer attention to
my daily nutrition paid off exponentially over a few years. But, in the first 6
months, I saw incredible changes that solidified my decisions and kept me on
track since that first step. These are some of the changes I first noticed,
that continue to this day:<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">-Improved sleep<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">-Steady energy<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">-Enhanced recovery<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">-Improved digestion<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">-Skin clarity<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">I personally think it’s a mistake to make any
significant life choices based solely on weight control. It’s almost always a
mistake for people to take on their first marathon with an overall goal of
“losing weight”. Of course, weight loss is a result of consistent training and
proper food choices, but it should be lower on the list than positive motivators
like improved overall health, or chasing that marathon dream.<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">In this, it is a mistake to choose a vegan diet
solely for weight control. This is not a “diet”. That word has been poorly used
through marketing efforts in the last 50 years. No, going plant-based is
something that should be carefully thought-out and for the right reasons. <o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">So, if someone chooses to gradually move toward
a plant-based diet, what types of things might they expect? Well, here are some
ideas from my experience:<o:p></o:p></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">There are common foods that must be
exchanged.<span style="mso-spacerun: yes;"> </span>Anything that was meat or
dairy, must be exchanged for something similar but free of animal derivatives.<o:p></o:p></span></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: white; font-family: Arial; font-size: 13.5pt;">Typical
Household<span style="mso-spacerun: yes;"> </span>Plant-based Household<o:p></o:p></span></b></span></div>
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<span style="color: white; font-family: Arial;">Mayonnaise<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Vegenaise<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial;">Hamburger<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Veggie burger
(100 varieties on the market)<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial;">Cow Milk<span style="mso-spacerun: yes;"> </span>Soy,
rice, almond, cashew milk<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial;">Cheese<span style="mso-spacerun: yes;"> </span>Daiya,
Soy Station Almond, soy, etc.<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial;">Ice Cream<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>So Delicious brand,
coconut/soy, etc.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial;">Butter<span style="mso-spacerun: yes;">
</span>Earth Balance (variety of flavors)<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial;">Whipped
Cream<span style="mso-spacerun: yes;"> </span>Cashew
cream <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial;">Whey
Protein<span style="mso-spacerun: yes;">
</span>Vega brand, pea protein/soy/rice<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial;">Meat Tempeh, Tofu, Gardein/Morningtar products</span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;">These are just a few exchanges I make on a daily
basis. As an example of my daily consumption, both to support endurance running
and fuel plant-based... This is my intake and training from yesterday:<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: white; font-family: Arial; font-size: 13.5pt;">Calories Burned: 4009<o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: white; font-family: Arial; font-size: 13.5pt;">Calories Consumed: 3200<o:p></o:p></span></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: white; font-family: Arial; font-size: 13.5pt;">Exercise: 13.5 mile
trail run<o:p></o:p></span></b></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">Breakfast:
</span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">Coach’s Oats oatmeal, Earth balance margarine,
agave, 1 cup fresh blueberries<o:p></o:p></span></span></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: white; font-family: Arial; font-size: 13.5pt;"><br /></span></b></span></div>
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<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">During Run:
</span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">34 oz Coconut water, electrolyte fluid
“Coco-Hydro” brand. 4 fig bars “Natures’s Bakery” <o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">Post Run: </span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">Vega recovery protein w/rice milk.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">Lunch: </span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">Spinach salad w/tomatoes, carrots, pepitas and Ken’s Steakhouse
balsamic honey dressing. Morningstar “riblets”. Vega sport protein w/1 cup rice
milk, 1 cup mixed frozen berries.<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">Dinner: </span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">Bangkok curry “Buff bowl” from Noodles and Co<o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span class="Apple-style-span" style="color: white;"><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 13.5pt;">Evening: </span></b></span><span class="apple-style-span"><span style="font-family: Arial; font-size: 13.5pt;">2 cups Raisin bran crunch, 2 cups soy milk, 4 stalks raw celery
w/peanut butter<o:p></o:p></span></span></span></div>
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<span class="apple-style-span"><span style="color: white; font-family: Arial; font-size: 13.5pt;"><br /></span></span></div>
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<span class="Apple-style-span" style="color: white; font-family: Arial; font-size: medium;"><b>All day: </b>110 oz water consumed over the course of the day.</span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial; font-size: 14.0pt;">When
fueling plant-based, you will quickly realize that you need to eat more often.
That is, if you are an athlete, you will be eating every couple of hours. I
don’t go anywhere without food of some type. I carry granola and fig bars with
me. I also plan where I’ll be eating if I’ll be away from home. I know the
exchanges that can be made at common restaurants like Chipotle, Noodles and Co,
Which Wich, etc..<span style="mso-spacerun: yes;"> </span>This is just the
normal routine because I live an active, busy life, on top of trying to ensure
health habits and choices.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial; font-size: 14.0pt;">It’s
very difficult for me to put together a comprehensive how-to on a plant based
diet. What I will share is that you need to know “why” you are choosing to take
this path. And also, you need to have some idea of what foods contain and how
you should go about making the exchanges like those listed above.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span style="color: white; font-family: Arial; font-size: 14.0pt;">I
am limited by the same things that people offer as excuse for not being able to
eat healthy. For me, however, very few things in life are more important than my
health. I started this journey to make a significant lifestyle choice 7 years
ago. That choice was confirmed by the way I felt and the rapid recovery I saw
through ultrarunning. I feel better, sleep better, and I’m always alert and
ready to take on life. For these reasons, I continue to live this way.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
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<span style="color: white; font-family: Arial; font-size: 14.0pt;">I
hope some of this information helps you on your journey.<o:p></o:p></span></div>
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<span style="color: white; font-family: Arial; font-size: 14.0pt;"><br />
Run long, eat plants!<o:p></o:p></span></div>
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<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><span style="font-family: Arial; font-size: 14.0pt;">Jerry</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="color: white; font-family: Arial; font-size: 14.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="color: white; font-family: Arial; font-size: 14.0pt;">Additional reading: <a href="http://scottjurek.com/eatandrun/">"Eat and Run"-Scott Jurek</a></span><br />
<span class="Apple-style-span" style="color: white;"><br /></span>
<span class="Apple-style-span" style="line-height: 18px;"><b><span class="Apple-style-span" style="color: white; font-family: Arial, Helvetica, sans-serif; font-size: large;">“Let’s improve ourselves as human beings, let’s become more compassionate, let’s become bigger, let’s become stronger, let’s become nicer people.”</span></b></span></div>
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<span class="Apple-style-span" style="color: white; font-size: large;"> -Scott Jurek (vegan; ultramarathoner)</span></div>
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-60201731138296470602015-05-26T11:43:00.000-07:002015-05-26T11:43:46.228-07:005 Hacks of the Weathered Ultrarunner<br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="line-height: 27px;"><br /></span></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">Tips and
tricks? Heck yeah! I’m talking about those little short-cuts and techniques
that you pick up after doing something for a long time. It’s like grandma’s
spaghetti sauce. Some of these tricks were passed down to me from fellow
runners<span style="mso-spacerun: yes;"> </span>and others I developed
myself.<span style="mso-spacerun: yes;"> </span>Regardless, they’re all field
tested for ultrarunning. Hopefully you’ll pick up a few new ones to add to your
toolbox.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="line-height: 27px;"><br /></span></span></div>
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<span class="Apple-style-span" style="font-size: 24px; line-height: 27px;"><b>Semi-Frozen
Handheld:</b></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Problem:
You’re prepping your gear for a long run in the morning and the weather is
supposed to be pretty hot. You know you’ll want cold fluid after a few hours
but there are no aid stations. Freeze the entire bottle of mixed electrolytes?
No way man…it’ll be rock hard all day. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>Trick: Mix your bottles of fluid the night
prior and position them in the freezer at a 45° angle. In the morning, add some
more fluid to the top. Over the course of a few hours, the bottom half will
keep the top cold and melt slowly while you’re running. You’ll be the envy of
the group with your chilled bottles of tri-berry Nuun at mile 19. Take that!<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifdom_fPoF02k8GYqyXyDik9tnxOyDgQH-nG-r702TwWjhqtMWmuSQNpxHN438-jGgdlYKRX160x1jH2-dide7ctO8UO6aFW8kJh9P78_KuSmYbf5HYt0GF07N-6CCONzf5JSANKAoFW8/s1600/IMG_8259.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifdom_fPoF02k8GYqyXyDik9tnxOyDgQH-nG-r702TwWjhqtMWmuSQNpxHN438-jGgdlYKRX160x1jH2-dide7ctO8UO6aFW8kJh9P78_KuSmYbf5HYt0GF07N-6CCONzf5JSANKAoFW8/s320/IMG_8259.JPG" width="240" /></a></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><o:p> </o:p></span><span class="Apple-style-span" style="font-size: 24px; line-height: 27px;"><b>Salt Pill
Pop Top:</b></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Problem:
You’re prepping for a 50 mile in few days. You want to carry your S-caps with
you. The Ziploc bag works ok but you want something that will hold up to the
conditions of the race. When salt pills get wet, they are just a mess. Seriously….<o:p></o:p></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">Trick: Buy a
“mini M&Ms” pop top container and share the candy with your friends. Put a
cotton ball in the bottom with some S-caps on top. The lid stays attached and
you can pop it open while running giving you instant access to the S-caps without
breaking stride. Wait…maybe we should try a Pez head instead...Heck yeah...Pez
head.<o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwj96JrLmxNE4pXOR858VE7bgVBHZbnGWN6V5QKLzF_IdA9gJT0CgfmxnSXHnXvSu1AxZG2QvZcfg8b_2lJopGat_Po2UAYp8ME3uWVxeTLfEdTgiguX9Gzrgypk0AF9jhaaTcH1Ud2c4/s1600/mmsminis.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwj96JrLmxNE4pXOR858VE7bgVBHZbnGWN6V5QKLzF_IdA9gJT0CgfmxnSXHnXvSu1AxZG2QvZcfg8b_2lJopGat_Po2UAYp8ME3uWVxeTLfEdTgiguX9Gzrgypk0AF9jhaaTcH1Ud2c4/s1600/mmsminis.png" /></a></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><b>Blister Shoe
Mod:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Problem: You
made a mistake and took off on a long journey run with friends after buying a
brand new pair of trail shoes. The shoes are creating a hot spot on the ball of
your foot and you know it will be a 1 inch blister soon. Drop out of the run?
Heck no! <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Trick:
Remove the insole from the shoe and cut a hole in the space where your hot spot
is located. This additional space will reduce the friction and likely eliminate
the hot spot/blister. Now you can finish your Grand Canyon double crossing like
a boss.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><b>Arm Sleeve
Pocket:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Arm sleeves
are pretty popular with ultrarunners, and for good reason. They are great sun
protection and they come in crazy twisted designs and colors. (My “flame”
sleeves are a fan favorite.) <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Trick: You
can hide about 2 gels or a granola bar in the lower part of the sleeve where it
meets your wrist. They wont slip out and you will have quick access to them
while running. (What you actually put in there is truly none of our business.)<o:p></o:p></span><br />
<span style="font-size: 18.0pt; line-height: 115%;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinXI0ShobcYA9Cc3PwvzuQyEJDve_YbL36DWcBLOvE6TzAkbKuP1UowOHN_BXHfSc55QxT-ROt4n4oLLBmG18-1XAuvjptTKxXz4-ajfMhIrA25YSU1kcQbrftw29QtMjySKWbderatzo/s1600/arm+sleeves8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinXI0ShobcYA9Cc3PwvzuQyEJDve_YbL36DWcBLOvE6TzAkbKuP1UowOHN_BXHfSc55QxT-ROt4n4oLLBmG18-1XAuvjptTKxXz4-ajfMhIrA25YSU1kcQbrftw29QtMjySKWbderatzo/s320/arm+sleeves8.jpg" width="320" /></a></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><b>Race Day
Cheat Sheet:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Problem:
When you run a race, the majority of the information about the course is listed
on the internet in great detail. You often need this information on the trail!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Trick: Transfer
the course profile to another sheet of paper and mark the approximate locations
of aid stations. Add any other information you would like on the course, like
the drop bag locations and distance between aid stations. Print a small piece
of paper with this info and laminate it, if that is available. With that small
piece of paper, you can stop asking the aid station volunteers how far it is to
the next aid or, “what’s the course like between here and the next stop?” Now
YOU have the info everyone wants! Basically, you are now Google.<o:p></o:p></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">Got a tip or
trick to share? Send it to </span><a href="mailto:CoachEnduranceJer@gmail.com"><span style="font-size: 18.0pt; line-height: 115%;">CoachEnduranceJer@gmail.com</span></a><span style="font-size: 18.0pt; line-height: 115%;">! We’ll publish some of the best
submissions in a sequel to this epic post.<o:p></o:p></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">Run long and
prosper,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">Jerry<o:p></o:p></span></div>
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-38103365913210814502015-05-25T09:23:00.000-07:002015-05-25T09:23:46.392-07:00Endurance Nutrition 101: Beginner Ultramarathon<br />
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">In this
article, I will speak on the topic of endurance nutrition for the new
ultrarunner. The information is guided toward those new to the sport and
explained to those new to endurance nutrition for long distance running.<o:p></o:p></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><b>"How do I fuel for long runs?"</b><o:p></o:p></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></i></div>
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<span style="font-size: 14.0pt; line-height: 115%;">A long run
means different things to different people.<span style="mso-spacerun: yes;">
</span>For someone very new to distance running, a long run can be something
like 60-90 minutes. For those who have trained and completed a marathon, the
long run is conceptualized as something like 5 hours or more. Regardless of
this fact, proper fueling will support your effort sustain your physical effort
through the completion of that distance.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">There are
some standard, accepted norms for endurance nutrition intake during aerobic
exercise. (of course, there are always exceptions too) Among those are the
common effort to intake some form of carbohydrate while training. A safe and
accepted rate of intake is 200-300 calories per hour of exertion. </span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">This food can
come in many forms, to include liquid, semi-liquid, or solid form. In support
of the digestion and overall effort, a balanced intake of electrolytes and
water must also be consumed. (Often taken in the form of electrolyte fluids
like GU Brew, Hammer HEED, Succeed, Pedialyte, Cytomax, etc..)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">The longer
the run, the more critical nutrition/hydration become.<span style="mso-spacerun: yes;"> </span>That is, if you were to run for 2 hours and
not eat or drink anything, you would likely finish the run feeling moderately
OK and somewhat dehydrated. You would, however probably finish the run just
fine as long as you have the physical endurance to run that far. As we push out
this example with respect to time, the consequences become greater for those
who do not start introducing nutrition and hydration from the start of the run.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">At 3-4 hours
of running, if it is not too hot…you will still likely finish the run but feel
quite exhausted. You would experience increased fatigue, a slowed recover, and
more intense dehydration. Should we go on in this example?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">As we
increase the running time without nutritional support, the problems become
worse. Now, after 6 hours of running….assuming the physical ability is present
in this runner, he or she would likely run into heat exhaustion or heat stroke
( if it is warm or hot). They would also likely exhaust their on-board glycogen
energy. Their pace would have slowed considerably or been forced to walk, as
their body changed from glycogen energy to fat. The recovery would be
significantly longer and the suffering would be memorable, to say the least.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">In this
example, I attempt to paint an obvious picture. These are eventual
consequences to running without any type of nutritional intake. Of course,
running for that amount of time without <i style="mso-bidi-font-style: normal;">any
</i>type of intake is uncommon. Most athletes practice some type of intake,
even if it is lacking. So, even if a runner is taking in ½ the calories needed
to sustain a given distance, they are, at least, putting something in the tank
and delaying the consequences associated with this critical error.<span style="mso-spacerun: yes;"> </span>The longer the run, however, the more we must
face the consequences associated with improper or no intake, lack of hydration,
and/or exhaustive pacing.<o:p></o:p></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03hjRJXrjEzNgtKxEvTCt_mVRyQv_eF_n-UQO_QFpAgJ4rEdCc_mHK-icxF7FNxtYKvKaxsre2eBwaTegXf8JHDePLUKvKOUOoOQKXy-W0R3ndH1XRLI2PqOdjVFLxm3IwqdpxAjrElM/s1600/2+marathon+finishers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03hjRJXrjEzNgtKxEvTCt_mVRyQv_eF_n-UQO_QFpAgJ4rEdCc_mHK-icxF7FNxtYKvKaxsre2eBwaTegXf8JHDePLUKvKOUOoOQKXy-W0R3ndH1XRLI2PqOdjVFLxm3IwqdpxAjrElM/s320/2+marathon+finishers.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span class="Apple-style-span" style="font-size: small;">With careful attention to your intake, both hydration and calories,<br />you will finish with a smile on your face like this guy on the right!</span></b></td></tr>
</tbody></table>
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">As endurance
athletes, we must be intentional about our pace and practice regular intake of
nutrition/hydration which supports our physical effort to run a given
distance.<span style="mso-spacerun: yes;"> </span>These are some common, easily
digestible forms of food you can eat while running. They are also common items found at 100 mile aid stations:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><i style="mso-bidi-font-style: normal;"><br /></i></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><b>Bananas, oranges, pretzels, chips,
granola bars, potatoes, soup, carbohydrate gels, peanut butter, bread, and honey. <i><o:p></o:p></i></b></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></i>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVu8sCO7ucxhhJQqV830ervTi0aT-m-YOTQ5R5xAOm31uKugkzy4ZB2Y0JwbgeLjfCTc9yxcbPa1yLj7ZkbBtr3D1HEEzlpfNaqxyBys_dWOBDCr7_3VZRSjF7398UAlNI5HVBKWHebko/s1600/aid+station.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVu8sCO7ucxhhJQqV830ervTi0aT-m-YOTQ5R5xAOm31uKugkzy4ZB2Y0JwbgeLjfCTc9yxcbPa1yLj7ZkbBtr3D1HEEzlpfNaqxyBys_dWOBDCr7_3VZRSjF7398UAlNI5HVBKWHebko/s320/aid+station.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Typical Aid Station Fare in Ultrarunning</b></td></tr>
</tbody></table>
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></i></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">This is not
a complete list. There are many other things found at aid stations. Some of
which are just strange or unique. It’s just a good reminder not to experiment
on race day! Strange stuff? Yeah…here are some other things I’ve seen at aid
stations:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>Buffalo
meat, Red Bull, pickles, whiskey, M & M candy, bacon, ice cream, and jello.
<i><o:p></o:p></i></b></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Admittedly,
there is something magical about running for many hours and eventually ending
up in some remote aid station where they offer you a ice cream sundae or
whiskey. Truth be told, I am not the only ultrarunner to accept these offers
when the moment hits just right. That’s just one of the cool things about this
sport…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">At the basic
level, however, broad experimentation by a new ultrarunner should be kept to a
minimum. You wouldn’t want to ruin your key race by taking in something weird
in the early miles of the day…and pay for it over the rest of the race.<span style="mso-spacerun: yes;"> </span>So, consider carrying much of your nutrition
in a pack or through drop bags, if they are available.<span style="mso-spacerun: yes;"> </span>You can usually count on aid stations to have
water…and if you only rely on them for that water, you will avoid any possible
pitfall associated with a hasty bad food choice.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">If you train
with some of the quality examples above, like bananas, carbohydrate gel, PBJ,
and granola bars…you will work through any particular issues related to taste
or digestion. Then take these same items to your event and fuel on them for the
duration of the race.<span style="mso-spacerun: yes;"> </span>This eliminates so
many of the unknowns and should put your mind at ease.<span style="mso-spacerun: yes;"> </span>For your first race, shoot for an intake of
200-300 calories per hour.<span style="mso-spacerun: yes;"> </span>Consume the
types of things mentioned above, and hydrate with quality electrolyte fluid. If
you do this from the beginning of the run and continue for the hours of
exertion, you will set yourself up for success and also aid your recovery from
the day.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Don’t forget
to finish your run with a liquid protein recovery drink of some type. This
should be consumed within the first 20-30 minutes after your run. By doing
these things for every long run, you will yield maximum benefit from each long
run. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Run long and
prosper,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Jerry<o:p></o:p></span></div>
EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-63118965696746619662015-05-22T08:00:00.000-07:002015-05-22T08:00:01.255-07:00Daily Strength Training for Runners<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/-XvYsjyo1Bw" width="560"></iframe>
<br />
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: 19px; line-height: 21px;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span>
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span>
<span style="font-size: 14.0pt; line-height: 115%;">Runners like
to run! Unfortunately, when all we do is run…we drive our bodies to be quite imbalanced physically. These imblances can lead to overuse injuries,
inflexibilty, stiffness, soreness, hampered gait, and othe issues. Trail
running, especially rugged trail running, is much better at broadcasting a wide
range of training across many muscle groups. But, even trail runners would greatly
benefit from just a few minutes per day of core strength exercise and a quick
daily routine for muscle strengthing.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>5 minutes:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">5 minute
abs! Seriously….if you carve out a small piece of time in your day, you can
include a quick routine in almost any venue to get your core strength and/or
strength routine completed. As an example, I can count on the fact that I will
be brushing my teeth each morning I wake up. So, just prior to doing that daily
routine, I have made a daily habit of doing 25 push-ups, 50 crunches, and a
quick set of curls with exercise bands. The total time for this daily routine?
It’s about 2 minutes. After one week, however, this yields 175 push-ups, 350
crunches, and 250 curls. Not too shabby…<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">This is, of
course, in addition to any other exercise I do throughout the week. But, by
including it it my daily routine, I do not think about it or ever consider it a
burden to my life.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">If this
makes it seem more reasonable to include some strength training to your
routine, then I have set you up for this:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>Daily
Routine Example:<o:p></o:p></b></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>@Wake-up (2
min)<o:p></o:p></b></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>20 push-ups,
50 crunches, 1 min plank, 30 curls w/rubber band or dumbell.<o:p></o:p></b></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>@Lunch (3
min)<o:p></o:p></b></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><b>20 push-ups,
20 shoulder raises, 30 sec right side plank, 30 sec left.</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Of course,
these are just an example. It’s a total of about 5 minutes. Personally, I
really enjoy pull-ups. I have a chin up bar at work and one in my basement. I
find them at the gym and city parks sometimes too. So, I make it my practice to
never pass a chin up bar without a few sets. By doing this, I have made it my
routine…just like brusing my teeth.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">You will
benefit greatly from strength exercises like those mentioned above. As a
runner, you would also benefit from a little stretching each day as well.<span style="mso-spacerun: yes;"> </span>With running as the priority, consider
carving out a small piece of your daily routine to improve your running through
these types of supportive exercises. You can modify these examples as you see
fit. Have fun!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Run long and
prosper,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Jerry<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-83888306131811478562015-05-19T11:57:00.001-07:002015-05-19T11:57:56.940-07:00Pacing the Long Run<br />
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjePp5k4hf7Ca23LKV2ZEhtl86C1-7nh-5Bc9mt6BhbsyM8Ez8RNDpPSQotJwAM40o8JxANCpZdJzTjKE04K4m0eN9FeM9qa0A02kYzx4ALt0JPJGDYYdum2DjJv8PK6pGYfYb_GB5IyNY/s1600/santan5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjePp5k4hf7Ca23LKV2ZEhtl86C1-7nh-5Bc9mt6BhbsyM8Ez8RNDpPSQotJwAM40o8JxANCpZdJzTjKE04K4m0eN9FeM9qa0A02kYzx4ALt0JPJGDYYdum2DjJv8PK6pGYfYb_GB5IyNY/s320/santan5.jpg" width="320" /></a></div>
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 19px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 19px;">One of the most important things about distance running is the pace, or effort, at which an athlete choose to run. With proper pacing, the distances are all physically achievable, and the obstacles become those related to endurance nutrition/hydration. So, give yourself the best opportunity of success when taking on the long run.</span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 19px;"><br /></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 19px;">Run long and prosper!</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;"><b>PACE:
Marathon Considerations</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">You, as an
athlete, have a “pace” or level of effort that is sustainable for every
distance. Your 10k pace is NOT the same as your ½ marathon pace. Put another
way, when running as hard as possible, you cannot run for 1hr at the same pace
you would attempt to blast for 2hrs. If you know the distance of your run from
the first step, you must select a level of effort which is sustainable for that
duration or time/distance.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">Something
unique happens when we push our bodies past 2.5 hours of hard running. You
might recognize that this is a common place during a marathon (“the wall”).
This is the approximate amount of time it takes for you to exhaust your
on-board glycogen stored in your muscles/liver. If a runner takes off to blast
their first marathon and doesn’t consume anything, they are very likely to
experience some major discomfort around the 2 ½ hour mark. This is mitigated by
staving off the predictable exhaustion point by <i style="mso-bidi-font-style: normal;">slowing</i> your pace in the first hour of the race. By slowing down
intentionally, you use more fat as fuel and reserve some of that glycogen for
the final 6 miles of the marathon distance. (Different for ultra, however.) <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">You further
support your ability to feel good to the end of the marathon with some easily
digestible carbs throughout the race and some hydration. Of course the marathon
distance is not far enough or long enough to truly give you an indication of
whether you fueled right. The marathon is still short enough, from an ultrarunning
perspective, to allow for someone to make many imbalanced choices but still
finish well. Regarding pace however, the new marathon runner gives themselves
the best chance of success by slowing their pace in the first hour and
consuming electrolyte fluid/calories during the event. For most, this is
acceptable and ensures success. <o:p></o:p></span><br />
<span style="font-family: Arial; font-size: 14.0pt;"><br /></span>
<span style="font-family: Arial; font-size: 14.0pt;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;"><b>TRAINING
PACE:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">Whether
training for marathon or ultramarathon, the average training pace should be
nice and slow. You should feel really comfortable during long runs. Whether
measuring by heart rate or perceived effort, you should feel like you can run
forever at that pace. For some, this means a mix between walking and
jogging.<span style="mso-spacerun: yes;"> </span>If someone is really
unconditioned, it may mean more walking than jogging and eventually building to
a balance of time between them.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">Especially
for those of you training for your first ultra, let go of those feelings that
you must run every step. Just let go! You don’t have to run every step. If you
are moving out of the marathon range, then sprinkle in walking breaks from the
first hour of your long run…walk whenever you feel the need. Relax, eat
something…take a picture. Ultrarunning is an adventure. Your body needs time to
adapt…and you must let go of the idea that you must run every step. We in ultrarunning,
<i style="mso-bidi-font-style: normal;">do not run every step</i>.<o:p></o:p></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuHJLxFPtYUl1YnWR7eUcVGWMIk7D-wZS8xza2JoyIZOnInnIU62AgxeMLQfNzkBtrmSEJoqDcYAQNEUe5t-msb3qPP3ofpLn3iimRrRyGLiT5eUg1wzfiEgQ_H9IPwFfnEtEw1VASfe0/s1600/Photos-Jerry%2527s+iphone+542.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuHJLxFPtYUl1YnWR7eUcVGWMIk7D-wZS8xza2JoyIZOnInnIU62AgxeMLQfNzkBtrmSEJoqDcYAQNEUe5t-msb3qPP3ofpLn3iimRrRyGLiT5eUg1wzfiEgQ_H9IPwFfnEtEw1VASfe0/s320/Photos-Jerry%2527s+iphone+542.JPG" width="239" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">In
training, go easy….really easy. Try running so slow and comfortable you could
fall asleep. Now you’re training for ultra! And, to answer a very common
question I get…”<i style="mso-bidi-font-style: normal;">is this slow training
building my cardio</i>” Hell yes! <b style="mso-bidi-font-weight: normal;">The
most important thing is building this base, through a very comfortable aerobic
effort…consistently over months or years. You need to add a little bit of time
to your long run each week, but keep the pace nice and slow…easy and
comfortable</b>.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">(That last
paragraph is worth reading again for most runners going from marathon to
ultra.)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">To recap,
training pace should be slow and comfortable. If you are well conditioned and
have a strong base already from marathon or distance triathlon, then you can
charge forward and do a tempo run each week. You should keep it at about 45
minutes in length. (The weekly short runs shouldn’t really go beyond an hour or
so.) For most, however, the bulk of training runs should be totally comfortable
and maybe even include a good mix of walking.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;"><b>RACE PACE:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt;">In ultra,
you train like you race. So, treat every long run like a race rehearsal. You
shouldn’t modify your pace that much for runs over 35 miles from the effort you
did in training. You should also just eat and drink the same stuff you did in
training runs. In fact, don’t change anything on race day from your long runs.
The only thing that should be different on race day is the positive energy you
feel around you!<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">Building
endurance is something you can achieve without much pain or discomfort. With
consistency and time, you can build an efficient engine that supports your
effort to run extreme distances. Just be confident that slow running is
extremely beneficial. Pain is not gain in ultrarunning. Enjoy every step. <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">Run long
and prosper,<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">Jerry<o:p></o:p></span></div>
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-69186965280917242242015-05-19T11:49:00.003-07:002015-05-19T11:49:32.357-07:00Coach's Corner: New to Ultrarunning<div class="MsoNormal">
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/XoEdlhwmCso/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/XoEdlhwmCso?feature=player_embedded" width="320"></iframe></div>
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<span style="font-family: Arial; font-size: 14.0pt;">When I
first started training for ultrarunning, I hit a series of stumbling blocks
that slowed my progress reach to a level of fitness that allowed relative ease in
running extreme distances. Truthfully, running over 5 hours is never really “comfortable”
but I’ve found that over the years, a combination of consistent training,
balanced hydration/nutrition, and relaxation of the mind has allowed me to feel
quite unaware of any discomfort a vast majority of the time. <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">As a coach
of new ultrarunners, I’m constantly reminded that reaching a level of comfort
is not achieved easily. I often find myself giving much of the same advice to
my clients as they move through the various stages of running fitness in a
quest to complete their first 50-100 mile run. These topics are often related
to training mileage/time and nutritional intake before, during, and after
running. I am energized a few months later when I hear from these athletes that they have made such significant progress using the methods or suggestions I provided. In truth, this feedback has become one of the most inspiring things for me as I strive for my personal athletic goals.<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">This will
be a series of articles related to common questions/topics discussed with new
ultrarunners during my coaching sessions. These posts are aimed at an audience
of new ultrarunners, who are working toward their first successful
ultramarathon. <span style="mso-spacerun: yes;"> </span>If you find this
information helpful and would like to set up a consultation, you can find the
link for a 1 hour consult on the right side under “coaching”.<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">As always,
run long and prosper.<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt;">Coach Jerry<o:p></o:p></span></div>
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-35933884699375865302014-10-02T11:23:00.000-07:002014-10-02T11:36:23.543-07:00The Second Sunrise: Born Again<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In some of the most extreme ultra-endurance races on earth, athletes go beyond the physical. They are challenged beyond comprehension and the distances are often inconceivable. These people no longer doubt physical impossibilities. They have long surpassed the widely accepted normal limits for human endurance.</span></b><br />
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Into the darkness, their well trained physical body is no longer able to carry them. They tap into mental strength usually reserved for human survival alone. An internal argument plays out in which the athlete converses with their own subconscious, willing the whole of themselves forward to the finish.
Exhaustion, dehydration, and sleep-deprivation overcome the determined competitor. Must they continue? That can only be answered inside their mind. </span></b><br />
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So the pain and suffering continues, reaching an insurmountable threshold. Darkness is everywhere. Perhaps this truly is impossible.
With one last hesitant step, they step forward and stop. The earth moves. A red line appears on the horizon. Time is not still after all. A light appears. It is the second sunrise. </span></b><br />
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">They are born again.</span></b><br />
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Be present and find joy in the gift of life. You feel pain because you are alive. You feel joy because you know suffering. We, as athletes, quest for a deeper understanding of what we are truly capable of. Through this development, you learn the truth. You can do anything... and nothing is impossible. </span></b><br />
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> Run long and prosper,
Jerry
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com1tag:blogger.com,1999:blog-1425794368120779854.post-36186105126800759902014-05-28T21:41:00.000-07:002014-05-28T21:42:40.314-07:00Trans-Zion: Ultrarunning at it's BestZion baby. Zion. If you follow my blog, you're one of the first people to see this video of the run we did last week.<br />
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Cheers,</div>
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Jerry</div>
<iframe src="//player.vimeo.com/video/96765180" width="500" height="281" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com1tag:blogger.com,1999:blog-1425794368120779854.post-21575997708562048012014-03-31T08:22:00.000-07:002014-03-31T08:23:06.675-07:0024hrs of Palmer LakeI drove down south of Denver this past weekend to cover the inaugural "24hrs of Palmer Lake" for <i><a href="http://www.trailandultrarunning.com/">Trail and Ultra</a></i>. It was originally just a training run loosely organized by Israel Archuletta, but he decided to make it official with permits and the permission of local authorities. He did a great job having planned to run in his own event while simultaneously keeping track of the entry process and running his own social media posts as well.<br />
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The coolest thing for me was watching my 8 year old son, Jalen, jump into this event at the last minute. He decided he was going to go for his first marathon and started jogging and walking laps from 8am on Saturday. By 9pm that night, Jalen was pretty worn down. His main complaint was his feet and how sore they were. He told me his body hurt but he kept telling himself, "Fight to the finish."</div>
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I paced him for about 6 more laps and did all the things I would do for an ultrarunner in a long race. He was definitely slowing down and experiencing all the things that happen to veterans of the sport. Jalen reached 20.5 miles and I suggested another break in the camper. I told him it was ok if he wanted to stop because he truly had gone as far he could. He had tears in his eyes and agreed. </div>
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All in all, it was a great weekend of running and covering the race. I put together this race video as well.</div>
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Run long and prosper,</div>
<div>
Jerry</div>
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="//player.vimeo.com/video/90483328" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="http://vimeo.com/90483328">24hrs of Palmer Lake: Race Video 2014</a> from <a href="http://vimeo.com/user11522577">Jerry Armstrong</a> on <a href="https://vimeo.com/">Vimeo</a>.EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-81347527405657305532013-12-25T22:54:00.001-08:002013-12-25T23:12:47.227-08:00Adventure Running: 2013 in Photos<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbFDwxQviyanr1VaNLOrUJKvIaobMoye6HLdE9zbPkdMr2BW8fGmhb4bc6jmCumVONZsPEM6Pkz7l9ZkIf0RPIOi3RFYhp3ve4nvdmx9_WO1RYosBVACwsp66oq42VMYY3w5pOZJ1FrYA/s1600/BearSummitJer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbFDwxQviyanr1VaNLOrUJKvIaobMoye6HLdE9zbPkdMr2BW8fGmhb4bc6jmCumVONZsPEM6Pkz7l9ZkIf0RPIOi3RFYhp3ve4nvdmx9_WO1RYosBVACwsp66oq42VMYY3w5pOZJ1FrYA/s640/BearSummitJer.jpg" width="640" /></a></div>
<br />
2013 was a very memorable year for me. I had some epic moments on the trail. Particularly, running the Grand Canyon 'Rim to Rim to Rim'...a 55 mile 23,000 ft vertical trek. It was one of the most memorable for me. I left the canyon with vivid memories of running across one of the Seven "Wonders of the World". I also ran the Tahoe Rim 100 and a few other ultras. I volunterred at the Hardrock 100 and enjoyed helping some of the salty all-stars of our sport load their bottles before climbing Handies Peak. I also started officially working to summit all the 14,000 ft mountains in Colorado. At each summit, I do a headstand and grab a quick picture for the log. With seven summits so far, I have a long way to go. All of this has been an incredible adventure, always giving me something to look forward to each day. Ultrarunning is about adventure and self-improvement. This is what bonds each of us on the long run...An honest passion for life.<br />
<br />
The challenge of ultrarunning increases with longer treks over more dangerous terrain. As my technical and physical skill improves, I find myself pushed more mentally and spiritually. I am no longer satisfied with just running miles. I feel a need these days to go higher, farther, and deeper into the outdoors. I want to find places inaccessible to others. I'm inspired by seeing something rarely seen by others. This often means dangerous routes or advance planning. None of which bothers me. More and more, I need the support of my trusted training partners and a humble attitude before setting out for the long haul. In the end, this is living. While mountain ultrarunning may be extreme to most people, it is where I feel the most alive.<br />
<br />
Looking back, I fondly remember most of the great times in 2013 because I carried a camera more regularly. My interest in photographing our adventures has grown in that time as well. I've started carrying higher quality cameras to include a Canon DSLR T3i and GoPro3. Mainly through Instagram, I've found a great way to share the adventure of mountain ultrarunning. Here are a few of my favorite moments from 2013...<br />
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Run long and prosper,<br />
<br />
Jerry<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIqjm4hXIh_ri5CKL6vUQokBeLdeIFTkATERF0-OmeWZtmryA3QLSUCBgFSAyRZJBp5QEvVy2HQU8qHYAF5BrHckOpux2pxQsqtpkbj2v34GfD1JrebUquCrFOqv4AhTYAVIDqMmYdWDc/s1600/1081578_10201562968100509_503348409_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIqjm4hXIh_ri5CKL6vUQokBeLdeIFTkATERF0-OmeWZtmryA3QLSUCBgFSAyRZJBp5QEvVy2HQU8qHYAF5BrHckOpux2pxQsqtpkbj2v34GfD1JrebUquCrFOqv4AhTYAVIDqMmYdWDc/s640/1081578_10201562968100509_503348409_n.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">During the Tahoe Rim 100, I stopped at about mile 60. I asked the runner behind me<br />
to take this photo. It was a difficult race for me when temperatures<br />
reached record levels. The sun seems to be my enemy in really long runs. Regardless, I finished the following<br />
morning and celebrated with my family at the finish.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ0R5Xcm8agx5COzEfRZE27CB2HODqFP28UOZ1cM1-KEzCiVBO2xHDlcPYYPX6Bpjz52_VI9Mc7ktfDQI6_-nHiky9RrSFYfQ12FMBgeMv51nduWESGBPKiJexX_V0BpjtZD4A5-VDQzA/s1600/Bridal+Veil+Falls_esttes.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ0R5Xcm8agx5COzEfRZE27CB2HODqFP28UOZ1cM1-KEzCiVBO2xHDlcPYYPX6Bpjz52_VI9Mc7ktfDQI6_-nHiky9RrSFYfQ12FMBgeMv51nduWESGBPKiJexX_V0BpjtZD4A5-VDQzA/s640/Bridal+Veil+Falls_esttes.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I took a detour during a trail run in Estes Park, CO. I eventually found "Bridal Veil Falls" and it did not disappoint.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57S8m-hdrN1Pio05Pg0K_YvUfXwWF3zC5_eCwagqQ1Ik-j-g3tIDuHxNG7s4dpXvvUhSUank5geK63UPqjqoUhrrEG3931Oe1Z0ywDSQhnrvkVWc9jhpMxmHlD7Ji98TA1xafZ8YqU20/s1600/David_walter+Torreys.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57S8m-hdrN1Pio05Pg0K_YvUfXwWF3zC5_eCwagqQ1Ik-j-g3tIDuHxNG7s4dpXvvUhSUank5geK63UPqjqoUhrrEG3931Oe1Z0ywDSQhnrvkVWc9jhpMxmHlD7Ji98TA1xafZ8YqU20/s640/David_walter+Torreys.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Walter (left) and David (right) were there for me when I had a panic attack during a climb of Grays/Torreys.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9JvB1ez06w3TsTlZMQgf8MH1Fxfp82OZeGroqjTXH09wFnNbQft4KZGhrPA8mNo-NZ54XC4YpChml6oNuTIFK7wS5OUC_lFMBBB0846JNRX-lclR41NHehgOUKGPo1lZoLiKWE0QfJAw/s1600/ElephantMountainRun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9JvB1ez06w3TsTlZMQgf8MH1Fxfp82OZeGroqjTXH09wFnNbQft4KZGhrPA8mNo-NZ54XC4YpChml6oNuTIFK7wS5OUC_lFMBBB0846JNRX-lclR41NHehgOUKGPo1lZoLiKWE0QfJAw/s640/ElephantMountainRun.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan and I running together in the opening miles of the Elephant Mountain 50k. It was a last minute decision to drive down to Arizona for the race but we needed the sunshine and were hungry to race! Sometimes, you just gotta run in the sun.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciSJt-8PMCn63veW6NX23G4ti-ZftXFHx9ZswlJbU0GTnHe5nqatk9LxpY9k_RmcFXRorvEBw0-1U0meiA02WMeSWQqdZziFLXXdnf-7OZ4GEfQRn1hNDsOrqWGlEFb1LnxMH2w_yobI/s1600/GCJerry.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciSJt-8PMCn63veW6NX23G4ti-ZftXFHx9ZswlJbU0GTnHe5nqatk9LxpY9k_RmcFXRorvEBw0-1U0meiA02WMeSWQqdZziFLXXdnf-7OZ4GEfQRn1hNDsOrqWGlEFb1LnxMH2w_yobI/s640/GCJerry.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Descending the North Rim of the Grand Canyon shortly after sunrise. I have to go back just to make sure this wasn't<br />
a dream. And I need more cameras. Unbelievable place.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw7LO1O1Vu1P2B8V904MLWRVq5Vg-SlpCUaIST92E5VINI1vVMwBusjxbLN9kvXYkbaFBWtH7K4TCCXHi0rF8jt8fgbKjQmBNNs8D1fWeKNECKS9GN6uvrqQ8WF5T_nIibYNaNKCxUFSc/s1600/GrandCanyon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw7LO1O1Vu1P2B8V904MLWRVq5Vg-SlpCUaIST92E5VINI1vVMwBusjxbLN9kvXYkbaFBWtH7K4TCCXHi0rF8jt8fgbKjQmBNNs8D1fWeKNECKS9GN6uvrqQ8WF5T_nIibYNaNKCxUFSc/s640/GrandCanyon.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another photo from the Grand Canyon. This was during the initial 6,000 ft descent.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLq-AKCthp1HG4s4oVB62cY4N3sWtQeDNoOw0kewgqe7VJsUwRyLpvuu_tRl0L5svnXIUcxMKJ_0xtHiEtWH8OQaJN0A4UmG9_NjX5fVlR_PxWW9V5ox2sHDao3W39dm8EMyOFnm117fU/s1600/GC2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLq-AKCthp1HG4s4oVB62cY4N3sWtQeDNoOw0kewgqe7VJsUwRyLpvuu_tRl0L5svnXIUcxMKJ_0xtHiEtWH8OQaJN0A4UmG9_NjX5fVlR_PxWW9V5ox2sHDao3W39dm8EMyOFnm117fU/s640/GC2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grand Canyon..the return trek from the south rim.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge8GEh2KWVaAPBIQ81dZ73s0rdFG8t68H2N89D7CXOjjiXJdZGhdQarX1YaMTq-1N0ROeiRBD2SPBkk62CnJ3QigOIcH-ebO0IKbseUAwIzu3dFQkSe2UicshwpDj1AsLF6LK5X-noRLM/s1600/cut.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge8GEh2KWVaAPBIQ81dZ73s0rdFG8t68H2N89D7CXOjjiXJdZGhdQarX1YaMTq-1N0ROeiRBD2SPBkk62CnJ3QigOIcH-ebO0IKbseUAwIzu3dFQkSe2UicshwpDj1AsLF6LK5X-noRLM/s640/cut.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A little trip in Bear Canyon saw me face first into a sharp rock. I sliced my arm to the bone and had to drive to my wife's<br />
hospital ER. They tried to clean the cut but despite much irrigation and antibiotics, I still had problems for weeks with<br />
infection. I eventually healed and only have a gnarly scar now.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0l84RRcOiFdF1F90qDe7lyU6XFgmqU97jyfhyGvtfcuhXWhUtmJC11-UuaVcGsX4Az7hMwi1lVNHMvtRLsynu57Shz1lNLTJ_HxaaE0mYJVuNR0iWRhgKK8hwNQ8U_gfBfRPhOa_BoQ/s1600/Longs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja0l84RRcOiFdF1F90qDe7lyU6XFgmqU97jyfhyGvtfcuhXWhUtmJC11-UuaVcGsX4Az7hMwi1lVNHMvtRLsynu57Shz1lNLTJ_HxaaE0mYJVuNR0iWRhgKK8hwNQ8U_gfBfRPhOa_BoQ/s640/Longs.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing in the "Key Hole" on Longs Peak at about 13,000 ft. I remember contemplating my increasing comfort at high<br />
altitude. It was near perfect day with blue skies and steady temperatures.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnw8DLigxLlVfvvomkm0S7J-uVO4MTnzwpfHlSXc8Yj5R9ODuFkjajcWZb3dMdBakO2kahxH6e5KzhHMei229pZ9jouY_sXpsor6J2jNLWFdPGETiQ7EG8_oBrqcVuVET7K2DkY-vNFNQ/s1600/RedCloud.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnw8DLigxLlVfvvomkm0S7J-uVO4MTnzwpfHlSXc8Yj5R9ODuFkjajcWZb3dMdBakO2kahxH6e5KzhHMei229pZ9jouY_sXpsor6J2jNLWFdPGETiQ7EG8_oBrqcVuVET7K2DkY-vNFNQ/s640/RedCloud.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A headstand at 14,000 ft on Red Cloud Peak. A mountain summit has a way of making you feel like a superhero and<br />
completely insignificant at the same time.<br />
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<i><b>Here's to 2014.</b></i></td></tr>
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com11tag:blogger.com,1999:blog-1425794368120779854.post-28102599786713427932013-11-03T15:06:00.001-08:002013-11-03T15:07:10.498-08:00Foam Rolling 101<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIm-WsvvjTjumt2Z2f5f9V9vK7gZLAX4sVyimamLGwD8wBQgReTZTVJE_xUZ3MjMhRrCDSeuF-VzDQE1-MINKy4Wm7b24maw5pcqmRJXioHVdZLM_dLeb-HLeX1RyDtMjrfHOhsfd08jo/s1600/FR101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIm-WsvvjTjumt2Z2f5f9V9vK7gZLAX4sVyimamLGwD8wBQgReTZTVJE_xUZ3MjMhRrCDSeuF-VzDQE1-MINKy4Wm7b24maw5pcqmRJXioHVdZLM_dLeb-HLeX1RyDtMjrfHOhsfd08jo/s400/FR101.jpg" width="400" /></a></div>
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As runners, we spend a great deal of time doing just that...<i>running</i>. As a result, we often develop imbalances in different parts of our body and the inflexibility to go with it. The tremendous strength of our lower body is often accompanied by an equal level of inflexibility and limited range of motion. This can affect stride length as well as the smooth turnover at higher speeds. It also leads to athletes modifying their natural motion to account for the imbalance found elsewhere. For all these reasons, it's extremely important for all runners to identify these issues and include training activity that helps mitigate the problems that come with them.<br />
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It is extremely vital to include stretching and recovery time to account for the repetitive motion of distance running. "Stretching" is a word that undoubtedly comes with images of a runner in the chute doing a quick quad stretch before the marathon. It might conjure memories of doing the "butterfly" stretch in a circle with the team in high school. When I say "stretching", I'm probably not referring to the type we so often think about. I'm not talking about a quick stretch of the calves at a stop light or a quick pull of your ankle toward your backside. With all the hours we spend running, it takes a bit more to maintain flexibility and avoid so many overuse injuries.</div>
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There are two types of stretching that I recommend for runners. Those are <i>yoga and foam rolling. </i>I strongly prefer hot method yoga, or "Bikram Yoga" because it has been nothing but top notch for helping me overcome and maintain flexibility for ultrarunning. A typical hot method yoga class is 90 minutes and, when guided by a trained instructor, the results are almost immediate. If you have the opportunity and means to do regular yoga under a trained instructor, then this is probably the best practice for gaining and maintaining flexibility as well as developing greater balance and focus. All of which translate directly to distance running.</div>
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Foam rolling is another form of stretching you should consider. In large part, the benefits from regular foam rolling can help you avoid and mitigate overuse injuries, especially those that come as a result of inflexibility in the lower body. I also like foam rolling for these reasons:</div>
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<b>-Inexpensive</b></div>
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<b>-Targets areas of concern</b></div>
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<b>-Takes very little time</b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQtqR1KTMdCP513mzg4e6O1b6FxL2MaZbs8V9CkWiygopB7zRsfveIh4SQtmdzzswplDZgn7tHkmMPTXoQZXkCdCQ4bkxaeqyzkRZ505IryXhqmNXB81XHTbJN4gpni_n7D0TrgYdwepQ/s1600/photo+(23).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQtqR1KTMdCP513mzg4e6O1b6FxL2MaZbs8V9CkWiygopB7zRsfveIh4SQtmdzzswplDZgn7tHkmMPTXoQZXkCdCQ4bkxaeqyzkRZ505IryXhqmNXB81XHTbJN4gpni_n7D0TrgYdwepQ/s320/photo+(23).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>High Density Foam Rollers are often black<br />in color while the softer versions typically <br />come in lighter colors. The price varies. <br />They retail from $15-50. </b></td></tr>
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Foam rollers can be purchased online and in a number of designs. (The long foam roller pictured at the top of the post costs $30 from <a href="http://workoutz.com/">Workoutz.com</a>) Of course, if you purchase one at a running store, you will probably be paying much more than if you found something at a hardware store. I'm not even going to suggest one brand over another because we're basically talking about a round piece of foam. The density, color, and length is something you have to decide upon. Do know that the harder the roller, the more pain you will probably experience if you are new to this.</div>
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So, in my opinion...here are the most important things to know about foam rolling:</div>
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<b>1. Do it Slow</b></div>
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The first time you use a foam roller should be the most pain you ever experience with it. Very slowly, roll over the foam and move very, very slow. When you find a painful spot, just stop. Keep your weight on the spot that hurts and don't move. You can wait there in that spot for 2 minutes if necessary. Once you feel that the pain of that specific location has passed somewhat, continue very slowly. Emphasize a very slow roll, like a steam roller moving in its lowest gear.<br />
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<b>2. Do it Often</b></div>
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The pain you experience during your first session will diminish with each use as long as you continue to roll on a regular basis. The painful spots will smooth out and you will soon realize that it is hardly painful at all. Keep in mind, this is stretching. Your body weight over the roller is applying a stretch to muscle groups that need to maintain their flexibility. These areas include the lower and upper calves, the quads, the hamstrings, and the IT bands on the side of your quadriceps. Try to roll about 3-4 days a week. I find it useful to keep the roller in the living room and I'll drop to the floor during a commercial with my family and roll one of these areas.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCAC3IAG2SusN-oe2wT8eg3psVyZD78zTyF75feP01LRGj2_z1T_6YMRR08omfSLRbYnpiVELfY-yvZVhReunt7_IQHHJ0uAXEW6V7rniv79IKA8Y3pNvAJa5SJLbjynIApAQ8wThqfA/s1600/photo+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCAC3IAG2SusN-oe2wT8eg3psVyZD78zTyF75feP01LRGj2_z1T_6YMRR08omfSLRbYnpiVELfY-yvZVhReunt7_IQHHJ0uAXEW6V7rniv79IKA8Y3pNvAJa5SJLbjynIApAQ8wThqfA/s320/photo+1.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Starting at the ankle, roll the calf area from the socks<br />to the knees. Stop when you find a painful spot...just<br />hold and move up only when you feel the pain subside.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3QgRqD3FNfbhmHLXr0aTLPDHBfPpX9jpoxXmnj6WvOKWUiaR-sfISBqw_VgnhZ122UYF9XhxOfirGHiWZE8AVEP5V-E2_mGC1Y8czg40SIl9jUT-AHuwsqDoFQe14mjWb-GAEhCtpjO0/s1600/photo+2+(1).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3QgRqD3FNfbhmHLXr0aTLPDHBfPpX9jpoxXmnj6WvOKWUiaR-sfISBqw_VgnhZ122UYF9XhxOfirGHiWZE8AVEP5V-E2_mGC1Y8czg40SIl9jUT-AHuwsqDoFQe14mjWb-GAEhCtpjO0/s320/photo+2+(1).JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>A common problem for distance runners is IT band inflexibility.<br />To stretch this area, start from the knee and very slowly roll to<br />the side of your hip. Then repeat on the opposite side. Remember<br />to stop and maintain weight on any areas of discomfort until they subside.<br />Properly rolling each leg can take 1-2 minutes each, especially when<br />you first begin including this in your program.</b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB10Z8oI-ixVxTFU0LRMwr7_3FWl2OMmg61s6n6OPpKlgsy1F3zKVdyxEY86WGxqp7_LZPSlgYtbj5aZBGuZAYJGPloxgW4wn5OexC5Sr4rHi_JCN811YhzPk9gJm9IORnt-5VRJ5eTus/s1600/photo+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB10Z8oI-ixVxTFU0LRMwr7_3FWl2OMmg61s6n6OPpKlgsy1F3zKVdyxEY86WGxqp7_LZPSlgYtbj5aZBGuZAYJGPloxgW4wn5OexC5Sr4rHi_JCN811YhzPk9gJm9IORnt-5VRJ5eTus/s320/photo+3.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>When rolling the quads, start at the knees and roll slowly toward<br />your hips. Apply the same principles. To increase the intensity, put<br />all your weight on one leg a time.</b></td></tr>
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You can use the foam roller for other parts of your body as well. Using the same principles of going very slow, you can yield benefit from rolling different areas of your back and arms as well. It may take a couple weeks to yield noticeable benefit from rolling. I can attest to the fact you will get benefit from this especially if you are training heavily. Friends, it might be a bit painful at first. In fact, those IT bands will probably scream at you the first time you try to help them :)<br />
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Run long and prosper.<br />
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Jerry<br />
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-59941168198523115712013-11-02T13:35:00.000-07:002013-11-02T13:54:06.998-07:00Tips and Tricks: A Preview<div class="separator" style="clear: both; text-align: center;">
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Hello Friends!</div>
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I'm excited to share I'll be doing a series of short video posts in the near future. I'll be sharing various 'Tips and Tricks' about running, equipment, nutrition, and recovery. I'll work to keep the videos relatively short and to the point. I'll be using a new, higher quality camera for the recordings as well.<br />
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I want to make these videos to the benefit of everyone who visits. So, if you have a question about running or the related topics I mentioned, just leave a comment or send an email to CoachEnduranceJer@gmail.com<br />
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Topics to be covered:<br />
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<b>Training:</b><br />
Maffetone<br />
Tempo<br />
Yasso 800s Treadmill<br />
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<b>Technique:</b><br />
Uphill/Downhill<br />
Technical<br />
Tempo for Ultra<br />
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<b>Equipment:</b><br />
Advanced Shoe Lacing<br />
Emergency Shoe Modification<br />
Selection for Terrain<br />
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<b>Injury:</b><br />
IT band mitigation<br />
Running-related stretches<br />
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<b>Cross Training:</b><br />
Daily's<br />
Core<br />
Bricks<br />
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Run long and prosper.<br />
<br />
Jerry<br />
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-54198502031099957922013-08-01T11:07:00.000-07:002013-08-01T11:07:47.459-07:00The Summit Headstand Project<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKw5VVaO1MK0kpVCmetMCe-sHuE8cO3tRwAuJutg__RUBUsywVHKkt2ovkVyCdBI6wOSK5RWsg9kwPM3CBd7INu9yvpVW8Zbf1Revqlb5gF0-dC6PPX7OwtzM_RqPqPiQqOwgld7Ezyyc/s1600/999045_10201513879393322_933223765_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKw5VVaO1MK0kpVCmetMCe-sHuE8cO3tRwAuJutg__RUBUsywVHKkt2ovkVyCdBI6wOSK5RWsg9kwPM3CBd7INu9yvpVW8Zbf1Revqlb5gF0-dC6PPX7OwtzM_RqPqPiQqOwgld7Ezyyc/s400/999045_10201513879393322_933223765_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summit of Redcloud Peak 14,034'<br /> San Juan range</td></tr>
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When I first moved to Colorado in 2008, I knew I was headed into a whole new world of adventure. Honestly, I was somewhat intimidated by the size and scope of the Rocky Mountains. A "mountain" in San Diego was really nothing more than a hill. The highest elevations of my long runs in San Diego before I moved here were near 7,000'. But, when I moved to Colorado, my home was already sitting at about 6,000'. My first run in Colorado was on flat ground at the Boulder Reservoir. I remember running over a steep berm in the first week of the move...my heart pounded with this little incline and I was totally breathless. I knew this was a whole new ballgame. I gained some acclimatization by the next month but still felt the same when I ran the Silver Rush 50 mile in Leadville above 10,500'. I maintained a healthy respect for this new world and allowed my body and mind to gradually adjust to my new home.<br />
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In the last 5 years, I gradually grew more comfortable with the altitude and boundless adventure found in these mountains. I am a better athlete and much more well-rounded when it comes to outdoor activities. Keeping all this in mind, it was only this past year when I started to seek the summits of the 53 "14ers" here in Colorado. The 14ers are those with a total elevation over 14,000' and at least 300' of prominence.<br />
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It has been the quest of many to summit all of these "14ers". For some, it may take 20 years. For others, it is possible in just one year. I have no goals about the timeline for my adventures to the summit of every one of these. What I do know is that I will flourish in the experience and be grateful throughout. I will surely not be the same person when I finish this epic undertaking. It is truly the journey I am to enjoy.<br />
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For no specific reason, I decided that I needed to document my summits in a unique way. I thought about yoga postures or handwritten signs. I thought about wearing a costume or carrying some sort of character or stuffed animal. It was then I thought about how I used to do headstands in my parents living room as a child and see how long I could remain upside down. My mom and dad always laughed and cheered me on while I tried to remain on my head. That memory is what gave me the idea to do the headstands on the summits. I later learned that summit headstands were not an original idea. I even found a photo of a hiker taken on the summit of a 14er over 80 years ago...he was doing a headstand. The quote in the book from this hiker was, <i>"I wanted my feet higher on the mountain than anybody else."</i> I was not disappointed that my idea wasn't original...in fact, I felt a connection to this hiker so long ago. I knew his mentality and I knew exactly what he was thinking when he poised on his head on that summit.<i> It's quite possible he gets a chuckle every time I throw my legs up in the air.</i><br />
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I imagine that many people would look at a photo of someone on a mountain summit and try to determine what they are experiencing...are they tired? Are they cold? Was it worth it? But, when someone looks at a summit photo and sees someone doing a headstand, it brings a smile to their face. I think it is because those questions are immediately answered...<i>it is always worth it!</i><br />
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I think it's important to point out that mountain summits can very well be a metaphor for goals in life. You may not have 14,000' mountains in your backyard. You do, however, have the opportunity to create adventure in your life and document the epic journey. Go climb your mountain and have fun along the way.<br />
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Run long and prosper...<br />
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Jerry<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzZ-IXgAeBYL0YuNctyDIjD1NlnPBuEVfa7SzjqLuJitig8-oIpBgIxzVc2qVfpURTIuTf74j9PEZVk1mJDG8Sr8SUY-CXBEIrXmXPBv1SEUzbTlZv823lNiiGWh0oh3IC5d7lUGGYuSs/s1600/torreys.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzZ-IXgAeBYL0YuNctyDIjD1NlnPBuEVfa7SzjqLuJitig8-oIpBgIxzVc2qVfpURTIuTf74j9PEZVk1mJDG8Sr8SUY-CXBEIrXmXPBv1SEUzbTlZv823lNiiGWh0oh3IC5d7lUGGYuSs/s400/torreys.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Torreys Peak 14,267'</td></tr>
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<b><a class="headerlink" href="http://www.14ers.com/photos/photos_14ers1.php?listtype=rank&sort=a" style="margin: 0px; padding: 0px; text-decoration: none;">Rank</a> <a class="headerlink" href="http://www.14ers.com/photos/photos_14ers1.php?listtype=peak&sort=a" style="margin: 0px; padding: 0px; text-decoration: none;">Peak</a> <a href="http://www.14ers.com/photos/photos_14ers1.php?listtype=elevation&sort=a" style="margin: 0px; padding: 0px; text-decoration: none;">Elevation</a> <a class="headerlink" href="http://www.14ers.com/photos/photos_14ers1.php?listtype=range&sort=a" style="margin: 0px; padding: 0px; text-decoration: none;">Range</a> (www.14ers.com) </b><br />
<b>1<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Elbert" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Elbert</a> 14,433’Sawatch </b><br />
<b>2<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Massive" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Massive</a> 14,421’Sawatch </b><br />
<b>3<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Harvard" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Harvard</a> 14,420’Sawatch </b><br />
<b>4<a href="http://www.14ers.com/photos/peakmain.php?peak=Blanca+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Blanca Peak</a> 14,345’Sangre de Cristo </b><br />
<b>5<a href="http://www.14ers.com/photos/peakmain.php?peak=La+Plata+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">La Plata Peak</a> 14,336’Sawatch </b><br />
<b>6<a href="http://www.14ers.com/photos/peakmain.php?peak=Uncompahgre+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Uncompahgre Peak</a> 14,309’San Juan </b><br />
<b>7<a href="http://www.14ers.com/photos/peakmain.php?peak=Crestone+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Crestone Peak</a> 14,294’Sangre de Cristo </b><br />
<b>8<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Lincoln" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Lincoln</a> 14,286’Mosquito </b><br />
<b>9<a href="http://www.14ers.com/photos/peakmain.php?peak=Grays+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Grays Peak</a> 14,270’Front </b><br />
<b>10<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Antero" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Antero</a> 14,269’Sawatch </b><br />
<b>11<a href="http://www.14ers.com/photos/peakmain.php?peak=Grays+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Torreys Peak</a> 14,267’Front </b><br />
<b>12<a href="http://www.14ers.com/photos/peakmain.php?peak=Castle+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Castle Peak</a> 14,265’Elk </b><br />
<b>13<a href="http://www.14ers.com/photos/peakmain.php?peak=Quandary+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Quandary Peak</a> 14,265’Tenmile </b><br />
<b>14<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Evans" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Evans</a> 14,264’Front </b><br />
<b>15<a href="http://www.14ers.com/photos/peakmain.php?peak=Longs+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Longs Peak</a> 14,255’Front </b><br />
<b>16<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Wilson" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Wilson</a> 14,246’San Juan <a class="CopyR1" href="http://www.14ers.com/photos/photos_14ers1.php#notes" style="font-family: Verdana, Arial; font-size: 8pt; line-height: 1.3em; margin: 0px 0px 1.1em; padding: 0px; text-decoration: none;">*</a><a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Cameron" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Cameron</a> 14,238’Mosquito </b><br />
<b>17<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Shavano" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Shavano</a> 14,229’Sawatch </b><br />
<b>18<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Belford" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Belford</a> 14,197’Sawatch </b><br />
<b>19<a href="http://www.14ers.com/photos/peakmain.php?peak=Crestone+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Crestone Needle</a> 14,197’Sangre de Cristo </b><br />
<b>20<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Princeton" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Princeton</a> 14,197’Sawatch </b><br />
<b>21<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Yale" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Yale</a> 14,196’Sawatch </b><br />
<b>22<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Bross" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Bross</a> 14,172’Mosquito </b><br />
<b>23<a href="http://www.14ers.com/photos/peakmain.php?peak=Kit+Carson+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Kit Carson Peak</a> 14,165’Sangre de Cristo <a class="CopyR1" href="http://www.14ers.com/photos/photos_14ers1.php#notes" style="font-family: Verdana, Arial; font-size: 8pt; line-height: 1.3em; margin: 0px 0px 1.1em; padding: 0px; text-decoration: none;">*</a><a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Wilson" style="margin: 0px; padding: 0px; text-decoration: none;">El Diente Peak</a> 14,159’San Juan </b><br />
<b>24<a href="http://www.14ers.com/photos/peakmain.php?peak=Maroon+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Maroon Peak</a> 14,156’Elk </b><br />
<b> 25<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Shavano" style="margin: 0px; padding: 0px; text-decoration: none;">Tabeguache Peak</a> 14,155’Sawatch </b><br />
<b>26<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Belford" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Oxford</a> 14,153’Sawatch </b><br />
<b>27<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Sneffels" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Sneffels</a> 14,150’San Juan </b><br />
<b>28<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Democrat" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Democrat</a> 14,148’Mosquito </b><br />
<b> 29<a href="http://www.14ers.com/photos/peakmain.php?peak=Capitol+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Capitol Peak</a> 14,130’Elk </b><br />
<b>30<a href="http://www.14ers.com/photos/peakmain.php?peak=Pikes+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Pikes Peak</a> 14,110’Front </b><br />
<b>31<a href="http://www.14ers.com/photos/peakmain.php?peak=Snowmass+Mountain" style="margin: 0px; padding: 0px; text-decoration: none;">Snowmass Mountain</a> 14,092’Elk </b><br />
<b>32<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Eolus" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Eolus</a> 14,083’San Juan </b><br />
<b>33<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Eolus" style="margin: 0px; padding: 0px; text-decoration: none;">Windom Peak</a> 14,082’San Juan </b><br />
<b>34<a href="http://www.14ers.com/photos/peakmain.php?peak=Kit+Carson+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Challenger Point</a> 14,081’Sangre de Cristo </b><br />
<b>35<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Harvard" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Columbia</a> 14,073’Sawatch </b><br />
<b>36<a href="http://www.14ers.com/photos/peakmain.php?peak=Missouri+Mountain" style="margin: 0px; padding: 0px; text-decoration: none;">Missouri Mountain</a> 14,067’Sawatch </b><br />
<b>37<a href="http://www.14ers.com/photos/peakmain.php?peak=Humboldt+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Humboldt Peak</a> 14,064’Sangre de Cristo </b><br />
<b>38<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Bierstadt" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Bierstadt</a> 14,060’Front <a class="CopyR1" href="http://www.14ers.com/photos/photos_14ers1.php#notes" style="font-family: Verdana, Arial; font-size: 8pt; line-height: 1.3em; margin: 0px 0px 1.1em; padding: 0px; text-decoration: none;">*</a><a href="http://www.14ers.com/photos/peakmain.php?peak=Castle+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Conundrum Peak</a> 14,060’Elk </b><br />
<b>39<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Eolus" style="margin: 0px; padding: 0px; text-decoration: none;">Sunlight Peak</a> 14,059’San Juan </b><br />
<b>40<a href="http://www.14ers.com/photos/peakmain.php?peak=Handies+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Handies Peak</a> 14,048’San Juan </b><br />
<b>41<a href="http://www.14ers.com/photos/peakmain.php?peak=Culebra+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Culebra Peak</a> 14,047’Sangre de Cristo </b><br />
<b>42<a href="http://www.14ers.com/photos/peakmain.php?peak=Blanca+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Ellingwood Point</a> 14,042’Sangre de Cristo </b><br />
<b>43<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Lindsey" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Lindsey</a> 14,042’Sangre de Cristo <a class="CopyR1" href="http://www.14ers.com/photos/photos_14ers1.php#notes" style="font-family: Verdana, Arial; font-size: 8pt; line-height: 1.3em; margin: 0px 0px 1.1em; padding: 0px; text-decoration: none;">*</a><a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Eolus" style="margin: 0px; padding: 0px; text-decoration: none;">North Eolus</a> 14,039’San Juan </b><br />
<b>44<a href="http://www.14ers.com/photos/peakmain.php?peak=Little+Bear+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Little Bear Peak</a> 14,037’Sangre de Cristo </b><br />
<b>45<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Sherman" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. Sherman</a> 14,036’Mosquito </b><br />
<b> 46<a href="http://www.14ers.com/photos/peakmain.php?peak=Redcloud+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Redcloud Peak</a> 14,034’San Juan </b><br />
<b>47<a href="http://www.14ers.com/photos/peakmain.php?peak=Pyramid+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Pyramid Peak</a> 14,018’Elk </b><br />
<b>48<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+Wilson" style="margin: 0px; padding: 0px; text-decoration: none;">Wilson Peak</a> 14,017’San Juan </b><br />
<b>49<a href="http://www.14ers.com/photos/peakmain.php?peak=Wetterhorn+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Wetterhorn Peak</a> 14,015’San Juan </b><br />
<b>50<a href="http://www.14ers.com/photos/peakmain.php?peak=San+Luis+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">San Luis Peak</a> 14,014’San Juan <a class="CopyR1" href="http://www.14ers.com/photos/photos_14ers1.php#notes" style="font-family: Verdana, Arial; font-size: 8pt; line-height: 1.3em; margin: 0px 0px 1.1em; padding: 0px; text-decoration: none;">*</a><a href="http://www.14ers.com/photos/peakmain.php?peak=Maroon+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">North Maroon Peak</a> 14,014’Elk </b><br />
<b>51<a href="http://www.14ers.com/photos/peakmain.php?peak=Mt.+of+the+Holy+Cross" style="margin: 0px; padding: 0px; text-decoration: none;">Mt. of the Holy Cross</a> 14,005’Sawatch </b><br />
<b>52<a href="http://www.14ers.com/photos/peakmain.php?peak=Huron+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Huron Peak</a> 14,003’Sawatch </b><br />
<b>53<a href="http://www.14ers.com/photos/peakmain.php?peak=Redcloud+Peak" style="margin: 0px; padding: 0px; text-decoration: none;">Sunshine Peak</a> 14,001’San Juan </b><br />
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com4tag:blogger.com,1999:blog-1425794368120779854.post-21735075339192793212013-05-01T13:55:00.000-07:002013-05-01T13:55:40.570-07:00Sage Canaday Interview<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZh6iK5J7UXxBnuf9_uvmhcFCJ7WgGS13hxPjnsVmIm6H_hfZMM9mY_wPP9qN_gLdP933-09cQZI-HuOjddAURrqehhnMz7bnn6zcAXJwbqB2uu6-vgaW_Gjg2Tr_bvo3wqEEfaQ2SkI/s1600/942D0F5F-C9CE-4E1E-9E3D-E1068D29C832.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZh6iK5J7UXxBnuf9_uvmhcFCJ7WgGS13hxPjnsVmIm6H_hfZMM9mY_wPP9qN_gLdP933-09cQZI-HuOjddAURrqehhnMz7bnn6zcAXJwbqB2uu6-vgaW_Gjg2Tr_bvo3wqEEfaQ2SkI/s400/942D0F5F-C9CE-4E1E-9E3D-E1068D29C832.JPG" width="400" /></a></div>
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Who is Sage Canaday you ask? It's like when Kilian Jornet ran Western States 100 in 2010 and very few people knew who he was. Nobody in ultrarunning these days says, "Who is Kilian?"</div>
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So, I think Sage Canaday is in the same genre of elite ultrarunners you just haven't heard very much about YET. Sage comes from road racing...he ran in the Olympic Marathon trials at the ripe old age of 21. He's only been running ultras for the past year and he has yet to finish any lower than 2nd place. Those were big races too...UROC "Ultra Race of Champions", Bandera 100k, and Lake Sonoma 50 mi to name a few. Sage has won most of the races he entered and set course records in many of them. He hasn't yet run a 100 miler but he shared with me off camera that he'd like to debut in 100 mile at Western States or Leadville.</div>
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Sage trains here in Boulder. We see him on the trails, cranking up and down some of our most technical trails. Strava made all of us aware Sage was here because it logs best performances on all the routes and compares your times to other athletes on Strava. Sage immediately snagged a host of "course records" on well known Boulder trails like Fern Canyon and Green Mountain. Not everyone uses Strava but I would be quite interesting to see where athletes compare in training efforts if more were logged into the site. </div>
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So, this video was shot by my training buddy Ryan Lassen. We recorded the interview in Chautauqua Park at the base of Green Mountain. It's edited for quick viewing. I think you'll enjoy it. </div>
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Run long and prosper...</div>
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Jerry</div>
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="http://player.vimeo.com/video/64978641" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="http://vimeo.com/64978641">Sage Canaday: Ultrarunner 2.0</a> from <a href="http://vimeo.com/user11522577">Jerry Armstrong</a> on <a href="http://vimeo.com/">Vimeo</a>.EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-34149333637937695082013-04-30T16:31:00.000-07:002013-04-30T16:47:15.804-07:00Consistency: Finding Balance in Ultrarunning<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYYLOMoGruH-0OGNe28Jhs1Lk9I78a-_cLlkjJ_X1yP1F4FRRIBhVv-exbyLmFIEQUQvmwejnauGX5TFkM6R0NX76IBxFLg-iKgKsAYe5gL_ftc9Wvezl_cQzGpLzsn0TC_wlytZCh98/s1600/C6CFF2A2-76FA-4454-8A13-8012EC30F10A.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYYLOMoGruH-0OGNe28Jhs1Lk9I78a-_cLlkjJ_X1yP1F4FRRIBhVv-exbyLmFIEQUQvmwejnauGX5TFkM6R0NX76IBxFLg-iKgKsAYe5gL_ftc9Wvezl_cQzGpLzsn0TC_wlytZCh98/s320/C6CFF2A2-76FA-4454-8A13-8012EC30F10A.JPG" width="320" /></a></div>
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I've had the unique opportunity to interview many elite athletes in our sport. Each of those interviews had influence on my personal training. Often, learning about their methods confirmed my personal training was appropriate for what I was attempting to accomplish. All the while, I continued to bury my head in my own training, practicing through trial and error in a determined effort to get the most out of what I had. Through those interviews, a pattern emerged. One word was almost always used by these athletes when I asked them about their training. That word was, "consistency".<br />
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I thought I knew what consistency meant. I assumed it meant something like the ability to train regularly without being forced to take breaks for injury or burn out. In fact, I still interpret "consistency" in this manner. Regardlesss, I decided to dig a bit deeper...</div>
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Merriam-Webster dictionary defines consistency in this context as, "a harmony of conduct or practice with profession". With "profession" defined as, "a principal calling, vocation or employment. The whole body of persons engaged in a calling."</div>
<div>
<br /></div>
<div>
In consideration of this, I now interpret this idea of consistency to be a harmony of professional practice. I love the word "harmony" because it is synonymous with balance. For me, the effort to balance the physical, mental, and spiritual components of ultrarunning are the key to success and enlightened human potential.<br />
<br />
More miles do not always translate to better race performances. Often, the body is asking for rest but we don't listen. More intense training can often cause problems as well. More than the idea of quantity, it is the idea of maintaining that balance between physical adaptation and mental engagement. Balance requires truth talk with your subconscious. It means setting healthy, demanding goals that draw you in with fervor and passion.</div>
<div>
<br /></div>
<div>
We cannot simply show up at ultramarathons and expect to be prepared for the race. We cannot run occasionally or waiver in our commitment to this sport. No, ultrarunning demands consistency. It demands we pour our hearts into the idea of training our physiology and minds to be stronger tomorrow than they are today. The feeling of personal accomplishment is a direct result of your consistency and commitment to be the best you can possibly be. </div>
<div>
<br /></div>
<div>
The proud smiles observed on the faces of exhausted ultrarunners are products of consistency. That effort, the sacrifice...the self discipline. Unlike almost everything else in life, you just can't buy this stuff.<br />
<br />
Run long and prosper,<br />
Jerry</div>
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---</div>
EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-54405026211596619482013-04-18T09:59:00.000-07:002013-04-18T10:06:25.698-07:00Thank You Garlic! Fighting Infection Naturally<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy-p694OyKJzaIULmkL8MOdZXiy4vIYm5Xo5IJKvZX6u8PV-N3wrphWnd51TAI86PMOIJdEYamkigl4sxtV1gCTru4h20vjUpcQTqRBMtpmWrri5WvbLUMcbEwYsX5uwtWSPfcTgYNBFs/s1600/7FBD9671-3989-47BB-8EA9-F34F0C406577.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy-p694OyKJzaIULmkL8MOdZXiy4vIYm5Xo5IJKvZX6u8PV-N3wrphWnd51TAI86PMOIJdEYamkigl4sxtV1gCTru4h20vjUpcQTqRBMtpmWrri5WvbLUMcbEwYsX5uwtWSPfcTgYNBFs/s320/7FBD9671-3989-47BB-8EA9-F34F0C406577.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>This deep gash was a result of a head-first fall in a muddy descent<br />down Bear Canyon in Bolder, CO. After medical attention in the ER,<br />it became increasingly infected and caused issues for more than a week. </b></td></tr>
</tbody></table>
<br />
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My personal training motto is, <i>“You can’t over-train; you can only under-recover.”</i> I adapted this
philosophy after 10 years of participation in endurance sports. My personal
emphasis on recovery came after multiple overuse injuries. During races, I
experienced debilitating inflammation and stiffness. I was bedridden after
events or sidelined from injuries for 3-4 months at time. These problems have
since disappeared since adapting a plant-based diet over three years ago. I am continually amazed by the power of plants to heal and support a healthy life.</div>
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<div style="text-align: center;">
<b><i>Trauma Injury</i></b><i><o:p></o:p></i></div>
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<div class="MsoNormal">
This past week has been challenging. I had a mishap on the
trail and things haven’t been going well. Last Saturday, I was running on the
trails here in Boulder, Colorado. I had run to the summit of Green Mountain
from Chautauqua Park. My route took me up Gregory Canyon and continued along
Ranger and Greenman Trail. The climb is
about 2,700’ of gain and varies from extremely technical rocky areas in Gregory
Canyon to snowy single track on Greenman Trail. I run these trails most days of
the week so I thought it was wise to bring microspikes for the descent. I had a
small 20oz UD bottle in one hand and the microspikes in the other.</div>
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Upon reaching the summit, I threw on my spikes and headed
down toward Bear Canyon, a less technical canyon trail that provides access
from either Bear Peak or Green Mountain to the very popular Mesa Trail. I soon
found the spikes to be unnecessary and removed them from my NB 110s. I
continued down the canyon without any need for spikes. The trails were more a
mix of wet snow and mud than anything. Without warning, I hooked my right toe
on a rock and went down headfirst. I planted my body weight into my right
forearm and slid on my right side in the mud.
Out of habit, I stood up and continued running without any concern.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It took a minute or so for me to consider looking at my arm
after the fall. I raised my arm and was surprised to see a deep gaping wound.
The cut was about 4” long and 1-2” deep. I was in denial at first, but I came
to the realization this was a bit more serious than I wanted to admit. I called
my wife, Jen. She’s an emergency nurse and was working at the time. She told me
to come in and let her see the cut. I ran about 30 minutes back to my car and
headed toward the hospital. </div>
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When I arrived, she told me it was more serious
than I lead her to believe. I checked in as a patient and received the full
treatment…from lidocain shots, irrigation, scrubbing, and sutures. I left with
a 10 day dose of antibiotics to prevent infection.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_aweI4YejvUWs3GL1iPNxkV9yQOyNZFzaYVaMgHD4xyrUlAEIPoyYhb2MDG4LiayuSWYo5YOu_ULyBOW2tBBflKBMFlA2t_hKK8mQIrSPE-I38uTTAEeVowBnPy_XL98Kf8n7bs9ps4/s1600/82F610A1-B579-4F3E-B6E8-036D41389E30.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_aweI4YejvUWs3GL1iPNxkV9yQOyNZFzaYVaMgHD4xyrUlAEIPoyYhb2MDG4LiayuSWYo5YOu_ULyBOW2tBBflKBMFlA2t_hKK8mQIrSPE-I38uTTAEeVowBnPy_XL98Kf8n7bs9ps4/s320/82F610A1-B579-4F3E-B6E8-036D41389E30.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>After cleaning and irrigation in ER.</b></td></tr>
</tbody></table>
<div class="MsoNormal">
<o:p> </o:p>The next two days, I continued taking the antibiotics.
Redness and swelling set in and started moving up my arm. This was the
infection growing from my cut. I made an appointment that day and this doctor
confirmed the infection was growing. I received a painful shot of more
antibiotics in my right hip and another regiment of a third type of
antibiotics. Despite all this
medication, the infection continued growing. This was deeply concerning to me
because the next step was possibly “re-opening” the wound and taking IV
antibiotics.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We were marking the red infected area with a ball point pen
on my arm and watching it grow past that mark over time. I was getting really
frustrated with all this, all the while, following this consumption of
antibiotics. I resolved to do what I’ve done over the past few years…I fought
back with food.</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBAh-VC-8x42m5dV7UIdZ50cGhgAxMYAdicT9sV3oKv_IeKGvCJptiHM1PWYbpa2dus3GCSZlL39vOIEwWvpY1fNaYrjml1RE74j4UyEvfXkZqzMNbnS7dmHYrV0mnc1K7jDvwJsXw7dQ/s1600/50A62B9B-9F45-4C3A-9A3D-A0CD4B4EB585.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBAh-VC-8x42m5dV7UIdZ50cGhgAxMYAdicT9sV3oKv_IeKGvCJptiHM1PWYbpa2dus3GCSZlL39vOIEwWvpY1fNaYrjml1RE74j4UyEvfXkZqzMNbnS7dmHYrV0mnc1K7jDvwJsXw7dQ/s320/50A62B9B-9F45-4C3A-9A3D-A0CD4B4EB585.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Infection/Redness but taking 3 prescribed antibiotics</b></td></tr>
</tbody></table>
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<div style="text-align: center;">
<b><i>Garlic</i><o:p></o:p></b></div>
</div>
<div class="MsoNormal">
Garlic is one of those remedies used by our ancestors to
prevent and cure any number of things. It has anti-viral and anti-biotic
properties. In fact, there are many other health benefits to garlic
consumption, including its influence on blood pressure, cholesterol levels, and
immunity. <a href="http://quanta-gaia.org/reviews/books/powerOfGarlic.html">(1)</a></div>
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<br /></div>
<div class="MsoNormal">
At about 1pm, I had redness and swelling extending 1” beyond
the last mark on my arm. The infection was warm to the touch. I took one garlic
pill supplement (basically dried crushed garlic) and a spoonful of garlic cloves
cooked in olive oil (from the Mediterranean bar at the supermarket). One hour
later, the redness and swelling in my arm was reduced by 70%. An hour later,
the redness was hardly visible.</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij39WCY3LwRHtMPvdjg2yqKNTPquvh1noU3r8-W4dhyphenhyphen0_C0kRdpmK1ROc-ayul-AGZxtT1gME_53R3mbOjq9tNdNdo1lpA2qYc_KM3911FxCswNcd4SFbwK8oaT4KHFX0M9aIJQ59KSr4/s1600/DF8F431C-12AA-4A83-A8D6-24C6A33EA0B6.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij39WCY3LwRHtMPvdjg2yqKNTPquvh1noU3r8-W4dhyphenhyphen0_C0kRdpmK1ROc-ayul-AGZxtT1gME_53R3mbOjq9tNdNdo1lpA2qYc_KM3911FxCswNcd4SFbwK8oaT4KHFX0M9aIJQ59KSr4/s320/DF8F431C-12AA-4A83-A8D6-24C6A33EA0B6.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>2 hours after taking garlic, the redness was no longer visible.</b></td></tr>
</tbody></table>
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<br /></div>
<div class="MsoNormal">
Over the next few days, my arm continued to heal and the
redness never returned. I continued taking garlic along with the antibiotics.
Through this is was obvious that until I started including garlic with the
other medication, my infection was worsening.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While I plan to continue taking the antibiotics prescribed
to me, it is obvious that the garlic had a direct result on my ability to fight
off the infection. This, and other natural food remedies, are not often
recognized in mainstream society. While I do not dismiss modern medicine, I
share from my personal experience that food truly is the best medicine.</div>
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<br /></div>
<div class="MsoNormal">
Run long, eat plants.</div>
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<br /></div>
<div class="MsoNormal">
Jerry</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghohS68xu2rhroMYfrmucD5ecDNrDn_yna8EdDtIzKQmWW76Pc04x_EAiTG2q3QYPGYOcoOOmGijVRx2BeQloTh80KeiIVY5CEPKTQAu_TlTWioXBwVlUL94Cbc8jQBETnZoWTpPfRUnA/s1600/5E73E100-6095-49F5-86E7-E401B94EFD9B.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghohS68xu2rhroMYfrmucD5ecDNrDn_yna8EdDtIzKQmWW76Pc04x_EAiTG2q3QYPGYOcoOOmGijVRx2BeQloTh80KeiIVY5CEPKTQAu_TlTWioXBwVlUL94Cbc8jQBETnZoWTpPfRUnA/s320/5E73E100-6095-49F5-86E7-E401B94EFD9B.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com3tag:blogger.com,1999:blog-1425794368120779854.post-35131194849266234142013-04-11T19:32:00.000-07:002013-04-11T19:32:52.988-07:00Niwot's Challenge <div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRMtLWK6Eien4djxwElFJ-oDVJ2xscx6yuVdZPdVHDmyFJAxNRApu8KxxbYwm21yELm2MAXOP70nQpniltaUCE6JntSL7R8YEc1qjL51FoWtQ1GlT_aRclwrfXlBCKAIcE5yef94OoqI/s1600/CCFCA831-C5AB-4B74-A0D7-70F214AEB5BE.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRMtLWK6Eien4djxwElFJ-oDVJ2xscx6yuVdZPdVHDmyFJAxNRApu8KxxbYwm21yELm2MAXOP70nQpniltaUCE6JntSL7R8YEc1qjL51FoWtQ1GlT_aRclwrfXlBCKAIcE5yef94OoqI/s320/CCFCA831-C5AB-4B74-A0D7-70F214AEB5BE.JPG" width="320" /></a></div>
In less than two weeks, I'll be participating in the inaugural "Niwot's Challege". This event is not a race, but more so, a mental and physical challenge as designed by Sherpa John Lacroix. Sherpa was admittedly inspired by the Barkley Marathons in his design of this arduous mountain trek set here in Colorado's Front Range. Most of the terrain falls here in Boulder or very nearby. Sherpa has not provided any of us the course map. He has only advised that the course will take us up and over most of the local mountains. A written description provides the location of 13 hidden books, much like Barkley. We must find the books and tear our our prescribed page. Sherpa told me the course is about 50 miles with 20,000' of vertical gain. Furthermore, many of the mountain summits are not accessible by trail. This means that much of the course is off-trail bushwhacking. With only one aid station, the runners will have to carry enough fuel and equipment to navigate alone for more than a day.<br />
<div>
<br />
The City of Boulder, like it or not, doesn't allow organized races on their trail systems. If organized races were allowed, we would have some of the most epic trail races right here in Boulder. The trails and local peaks are absolutely off-the-charts. They are technical, vertical, and ever-changing with the Colorado weather. Since 2008, I have had the opportunity to train here in Boulder and throughout Colorado. I then travel to races that don't hold a candle to the trails I run on every day.</div>
<div>
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Sherpa says nobody will finish Niwots. That fascinates me more than anything. For this reason alone, I want to dive headfirst into this. I'll never be more than an hour from my home. Will I quit like Sherpa predicts? Will I find new strength in the evening hours after others have gone home? It is worth it? What is the measurement of success? Why am I so fascinated by an event just because someone says it's impossible?<br />
<br />
We don't hear about ultra on the evening news. Ultrarunning is not an olympic sport. This is still an underground, grassroots, sport. We are unique and eccentric people. That is what attracts me to ultra. It's the quarky individuals who find home here...and don't really fit in anywhere else. Next weekend, when the first Niwot's Challege begins...it will just be a handful of us out for adventure. All I want is feel proud of my effort. I want to take a few steps into impossibility and return home with a story for my son. Ultra is about finding yourself...and sometimes that means doing the impossible.<br />
<br />
<br /></div>
EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-50943825802948821612013-03-16T10:41:00.000-07:002013-03-16T13:05:06.362-07:00Everyday Runner: 100 day Kaihogyo<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYCbKVYwFh66OYRG6HLCENzviwN2XEl1b3Eg1m8XUulq9jyixrYExrSkYUailoMv5HScKjwsJfg20qCLOyBCIFuCh-G9pNWMMGFxyvmTbIy5ZWAcKS2mNTjqCoZxG_cgaRAPR_q59cEk/s1600/marathonmonks.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYCbKVYwFh66OYRG6HLCENzviwN2XEl1b3Eg1m8XUulq9jyixrYExrSkYUailoMv5HScKjwsJfg20qCLOyBCIFuCh-G9pNWMMGFxyvmTbIy5ZWAcKS2mNTjqCoZxG_cgaRAPR_q59cEk/s640/marathonmonks.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Tendai Buddhist "Marathon Monk" during Kaihogyo attempt</b></td></tr>
</tbody></table>
<b><i>Results of my 100 day Kaihogyo:</i></b><br />
<b><i><br /></i></b>
<b><i>-100 runs</i></b><br />
<b><i>-800 miles</i></b><br />
<b><i>-130 hours running</i></b><br />
<b><i>-122,000' vertical gain</i></b><br />
<br />
Last fall I was lacking motivation to run. I knew it was time to take my annual "vacation" from running. I had been training extremely hard for 9 months straight. I was basically, burnt out. In the last few years, I've resolved to take 2-3 months off from running in late fall. More than physical, it is a mental break from the daily routine of hard physical training and focused self discipline. In that time off, I allow myself to sleep-in, cook, clean, or do other projects that most people consider "normal" activities.<br />
<br />
When I first started competing in endurance sports, I did not have a feel for the need to take time off in this way. That lead to burn out and injuries. I had just about every overuse running injury on the list. It is devastating to be side-lined from running because of an injury. On the other hand, it gives you a sense of control to take time off as a choice. By doing so, you avoid the depression that undoubtedly comes with injuries.<br />
<br />
It was December of last year and I knew my vacation from running had gone too long. I had no motivation to start running. I fought an internal battle...hoping something would pull me out of my sleepy state. I really wanted a slot for WS100 and the lottery failed to go my way. I was out of options...<br />
<br />
A brief conversation with my good friend<a href="http://www.sherpajohn.blogspot.com/"> John</a> set me straight. I told him I was not ready to run...just laying low. He was training already for the 2013 season. He intuitively knew I was down in the dumps. He simply said, "Go run Jer."<br />
<br />
So I did.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiip_ZdYInOYqCbNHRYzBE7RtWaVK_jy4d_s897ErwKseHMWHyjijpD_1vdz9fTl9j-Nme88WcPMY9apJ-V-qDGD4NzMsKIe0kyLQR5ZDdtwt8AGRtHbb1po1K3DHAS2FzXMedIajm4y0E/s1600/photo+%252815%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiip_ZdYInOYqCbNHRYzBE7RtWaVK_jy4d_s897ErwKseHMWHyjijpD_1vdz9fTl9j-Nme88WcPMY9apJ-V-qDGD4NzMsKIe0kyLQR5ZDdtwt8AGRtHbb1po1K3DHAS2FzXMedIajm4y0E/s400/photo+%252815%2529.JPG" width="400" /></a></div>
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<br />
That was all I needed to hear. I made the decision to "go find motivation". I thought about my new found interest from the previous year, which involved the research of the Tendai Buddhist "Marathon Monks". These incredible monks dedicate themselves to the pursuit of enlightenment through physical endurance. Their most amazing physical feat is the "Kaihogyo", a 7 year run broken into 100-200 day cycles. I shared a bit about the Marathon Monks in <a href="http://www.jerryarmstrong.blogspot.com/2012/12/kaihogyo-100-day-challenge.html">this post.</a><br />
<br />
I decided I needed to begin a 100 day quest. Unlike the Tendai, I would not be running 30+ miles a day. This is not at all because I think it is impossible for me. To the contrary, I truly feel physically and mentally capable of doing the actual distance of the real Kaihogyo. I decided I would work toward a minimum daily run of 5 miles and do it every day for 100 days straight. In short, the daily run is a way to focus on the here and now... As I write this, I am only a few days away from that 100 days.<br />
<br />
I sought involvement from other runners on Twitter and Facebook. At the beginning of this 100 days, I was joined by the following runners:<br />
<br />
Dawn Marie<br />
Mike McElmeel<br />
Sean Wetstine<br />
Laura Wetstine<br />
Wesley Roelke<br />
Keith Flint<br />
Ryan Brazell<br />
Ryan Lassen<br />
<br />
I failed to keep in close contact with everyone throughout the past 100 days. Occasionally, I saw a post from Mike or Ryan online which gave me the indication they were still on track. In part, I was really busy training! Once this is posted, I hope to find out whether most or all of my fellow 100 day runners made it through the 100 days. Regardless of whether everyone completed their 100 days, I greatly appreciated the aspect of feeling as if I was not alone on those days when I didn't actually feel like running.<br />
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<h4>
Lessons</h4>
Here are a few take-aways from my experience thus far...Just like an ultra, it is too difficult to think about the entire distance, or in this case, time. I had to think about each day, individually. Each evening, I gave thought to where and when I would run the following day. This routine gave me purpose each day...I woke up with a purpose. I've found that with this sense of direction, I was happier. <br />
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Most of my runs were longer than 5 miles. Just because I set a minimum distance, I rarely clicked off 5 miles and called it a day. On the other hand, there were days when I was pressed for time. I was fully satisfied to get my 5 miles and get on with my day. I used the 5 miles as a way to get speed work into my training. This is something I truly needed to do. Once or twice a week, I did various types of tempo work on my treadmill to get quality training out of my time and allotted distance. On some days, I had less than an hour. It was those days I started jogging on my treadmill and turned it into a track workout with high turn-over.<br />
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I was constantly reminded of the importance to "live for today". Every run was different. Every day was different. I suffered some type of virus in January which gave me a fever and fatigue. I thought about whether it was worth it for me to get the 5 miles or just rest. I waited until the very end of the day and walked the 5 miles in 3 different sets. I remember smiling as I was finishing those 5 miles...knowing that I was going to feel better soon and feel proud that I walked those miles.<br />
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I'm well aware that a 100 day running streak is not a world record. There are people who have been on a streak for decades! I came across a website crediting people with running streaks in excess of 40 years. I haven't gleamed anything profound from my 100 days...but I've enjoyed each day, each run. It is the totality of the effort over the last few months which has provided me the training and motivation for a great 2013 season.<br />
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Here are a few of my favorite pictures taken over the Kaihogyo:<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJHGaCHP6z3VLnqsyKnn8pTiXcxeWYwMqjgCmZEKkeQQE2_vYmRrnQbS_jpWs3lpm9gaNohYialXZ909ahH_Mk3HIDgEFVdOFdPQPN_Vhhcxbb-JOpCGp-OxIVlGYYGMJdLTslWx314os/s1600/photo+%252811%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJHGaCHP6z3VLnqsyKnn8pTiXcxeWYwMqjgCmZEKkeQQE2_vYmRrnQbS_jpWs3lpm9gaNohYialXZ909ahH_Mk3HIDgEFVdOFdPQPN_Vhhcxbb-JOpCGp-OxIVlGYYGMJdLTslWx314os/s640/photo+%252811%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan Lassen and I on Green Mountain in Boulder. Running to the summit of Green via different routes became a staple during these 100 days. Each summit yields almost 3,000' vertical gain. We shared trail with the infamous Krupicka on many days. Tony climbs to this summit once or twice a day. Sage Canaday has also moved into the area and tears up<br />
the trails despite being the new kid in town.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimM8kHpvBBpOj-5gEyZyzqm71ZG_IM4qsCcWOl7rvn9-shjG1qJXU7WuE_WTIH8MluaVpR2F519_j1vk0Jr4srEDF89KF2e5SfMNmd1l5fNjP5Iw9at_srkFsTzoTXgBhQYueOMhRod7M/s1600/photo+%252814%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimM8kHpvBBpOj-5gEyZyzqm71ZG_IM4qsCcWOl7rvn9-shjG1qJXU7WuE_WTIH8MluaVpR2F519_j1vk0Jr4srEDF89KF2e5SfMNmd1l5fNjP5Iw9at_srkFsTzoTXgBhQYueOMhRod7M/s640/photo+%252814%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bear Peak summit; Boulder. Bear Peak is not the highest mountain in Boulder but it has the most epic view. We often<br />
included Bear in our daily summit runs. It always has a great pay off to get on top and look out over the busy world.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOPBs_BuXVbORDNt9vNIcSoqZCVPb6kw8wdVoRJjALhoUGYFwYvRqOUjbJOCLHy6nvcIhjgnLve4AiRGaC9NVlKnBQHNF6Ya9K80Unw1jPjN3-ixwjm7NLcHgY-lF8pS-cwTC3VheqtP0/s1600/photo+%252817%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOPBs_BuXVbORDNt9vNIcSoqZCVPb6kw8wdVoRJjALhoUGYFwYvRqOUjbJOCLHy6nvcIhjgnLve4AiRGaC9NVlKnBQHNF6Ya9K80Unw1jPjN3-ixwjm7NLcHgY-lF8pS-cwTC3VheqtP0/s640/photo+%252817%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I started doing 'Summit Headstands' as a way to memorialize various peaks, saddles, and summits. I plan to continue<br />
the project of getting a picture with a headstand every time I find myself on the top.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBxQ_06NVzvHSMderzQb5rX6CGTIFcprr5u9MA8URM9p9gW0JgfA2TbOiCYT-F7iWUSKlZFyZF8E0n1Si_dgPzSB5_whRYu7SqyW3gQoGhDDsW-cf8qXN8U4ECZIXErRHhf60NEJchHrk/s1600/photo+%252812%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBxQ_06NVzvHSMderzQb5rX6CGTIFcprr5u9MA8URM9p9gW0JgfA2TbOiCYT-F7iWUSKlZFyZF8E0n1Si_dgPzSB5_whRYu7SqyW3gQoGhDDsW-cf8qXN8U4ECZIXErRHhf60NEJchHrk/s640/photo+%252812%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan and I drove to Phoenix, AZ for a 50k on short notice. After a 14hr drive, we had to get our 5 miles before midnight.<br />
We had a race in the early morning so this out-and-back through unknown city streets in Phoenix fulfilled our daily 5. We<br />
immediately noticed the extra oxygen in the lower elevation.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8D_QjCp8GFkxoxuJkZWmp6oAvVIWHBPI-2uPIE0u2JLWjFGKCud_94jnrVVmXZ2RYBQczab25sDILBrZOfS7rp3st2WE1dJnSPaftRhuV6LI1mpf1IACGVTT8Ji6JyIEFBW_WnojqClk/s1600/photo+%25281%2529.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8D_QjCp8GFkxoxuJkZWmp6oAvVIWHBPI-2uPIE0u2JLWjFGKCud_94jnrVVmXZ2RYBQczab25sDILBrZOfS7rp3st2WE1dJnSPaftRhuV6LI1mpf1IACGVTT8Ji6JyIEFBW_WnojqClk/s640/photo+%25281%2529.PNG" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In spite of our lack of sleep, we woke up and ran the Elephant Mtn<br />
50k the next day. We took 1st/2nd and flew home that night. It<br />
was awesome to run in the sun for a few hours. The Arizona runers<br />
were awesome to us and made us feel welcome.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4D1cGuStxJApujZsPG2p8deoXg4Ic8KJKKc9rVdgLcby8iGej9eE9Lv_hmS6HAvnpCGHnHptcT-EbvKxzhhtYiQpwsTxs4rreIqz_LnpUKGYqQlTNwjUxSEbTj69Lv9_hyRvMTJRQKqw/s1600/photo+%252816%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4D1cGuStxJApujZsPG2p8deoXg4Ic8KJKKc9rVdgLcby8iGej9eE9Lv_hmS6HAvnpCGHnHptcT-EbvKxzhhtYiQpwsTxs4rreIqz_LnpUKGYqQlTNwjUxSEbTj69Lv9_hyRvMTJRQKqw/s640/photo+%252816%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just another summit. Neeraj Engineer and I on top of Green during a full day of training in Boulder.<br />
We hadn't plan on running together but when we crossed each other on the trail, we remained together for several hours.</td></tr>
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To my fellow Kaihogyo runners, thank you for joining me on the 100 day quest. I hope you enjoyed the adventure and came out stronger than you started!<br />
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Run long and prosper...<br />
<br />
JerryEnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-6141797838627478192013-03-05T20:35:00.000-08:002013-03-05T20:35:42.016-08:00Elephant Mountain 50k: Race Report<br />
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I'm not a fan of race reports...but, I've found they were very helpful when I was researching a race. Especially when traveling, it is worth the effort to read what someone else says about a particular event. It's great to know whether an event is worth the time and expense of travel. What should I expect? Is it well organized? What's the course like? I try to answer many of those questions in a race report because those are important when researching a race. This is a snapshot of my race experience at the "Elephant Mountain 50k" hosted by <a href="http://www.aravaiparunning.com/">Aravaipa Running</a>. Let me know if it's valuable to you in your race research! Run long and prosper...jerry<br />
<span style="text-align: center;"><br /></span><span style="text-align: center;"> </span><b style="text-align: center;">Elephant Mountain 50k:</b><span style="text-align: center;"> </span><br />
<span style="text-align: center;">(12k and 30k distance available)</span><br />
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<ul>
<li style="text-align: left;">Total Miles: approx 32 miles (varied slightly between garmins)</li>
<li style="text-align: left;">Terrain: 97% Runnable, Single track compact desert dirt and rocks, dry creeks, desert hills, 1 water crossing with narrow wood bridge) </li>
<li style="text-align: left;">Total Elevation Gain: Approximately 3,600' vertical.</li>
<li style="text-align: left;">Aid Stations: Course loops back on itself, plenty of aid for 1 bottle running. 1 unmanned aid station with water only. </li>
<li style="text-align: left;">Weather: 2013 race temperatures were in the low 50s with clear skies and sun. (rain storm in week prior to race)</li>
<li style="text-align: left;">Organization: Highly organized and planned. Excellent race direction. </li>
<li style="text-align: left;">Course Markings: Excellent signage with regular confidence ribbons.</li>
<li style="text-align: left;">Timing: Chip timed, live results online, facebook updates immediate post-race.</li>
<li style="text-align: left;">Photos: High quality photos taken on course and posted for athletes within 48hrs at no cost.</li>
<li style="text-align: left;">Concerns: The course loops back on itself so study the course in the later miles to avoid going the wrong direction. The 50k course takes you into the start/finish area and then out for the final 7 miles...those miles can be long so save some juice for the last hour.</li>
<li style="text-align: left;">Additional: Post-race food was vegan quesadillas, aid station food, and drinks. The start/finish had plenty of picnic tables for hanging out. It would be a great race to bring a post-race lunch and stay for a while after the event.</li>
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<tr><td class="tr-caption" style="text-align: center;">Elephant Mountain 50k Course Profile</td></tr>
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My buddy Ryan Lassen and I drove to Phoenix in one day. We picked up a rental car and made the trip in an exhausting 14 hours. We wanted a vehicle upon arrival and the flights were inexpensive for a return trip. This is why we drove one-way and flew back. We packed light and stayed in a "Studio 6" about 20 minutes from the race headquarters. The cost of the room was only about $60 and included a kitchen with stove, microwave, fridge and freezer. It was a rather ideal set-up for preparing our breakfast and getting to the race on time.<br />
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Upon arrival, it was still dark. The sunrise was approaching but most people were preparing their gear in their cars. The pre-dawn temperatures were in the 30s to my memory. Nick and Jamil Coury of Aravaipa Running made announcements about the timeline. There was a start-finish banner and registration tent. The volunteers were knowledgeable and appeared to be experienced in their duties.<br />
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At the start line of the 50k, a few last minute announcements were made. Nobody seemed interested in taking a position on the starting line. The race director motioned with his hand for the runners to move forward toward the starting line. Sometimes the reserved tendency of the starting line can give and indication of competition. Ryan and I planned a conservative start so we didn't intend to run out in front of anyone at the start. Fortunately, there <em>was</em> a group of runners who lead the pack.<br />
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The race started and Ryan and I settled into a predetermined effort. We run together often and planned to run a majority of the race together. From the early miles, about 8 male runners ran a competitive effort at the front. Ryan and I were very relaxed and deliberately holding back any effort as we climbed the first couple hills. We lost sight of the pack, but probably stayed within a mile behind.</div>
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I like to ease into a 50k like this... I don't "race" from the start line or I'll crash in a few hours. I think a marathon is about as far as I can go in top gear...and a 50k is longer in miles and time. So, I ran the very tolerable aerobic pace with Ryan for an hour or more. Then we kicked it into gear. When we did so, it felt more like we do during our mountain training in Boulder. It was a familiar high tempo effort and we took turns leading each other through the course. We were clicking off sub-7 miles on the descents and climbing in a tempo pace of about 9 min/mile.<br />
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Neither of us ran out of fluid, due to the frequent aid. The weather was forgiving with cool temps. It was just a fast trail run with lots of interaction with the other runners. The looping course gave us a chance to high five and cheer the other runners behind us in the 50k and later, the runners in the 12k and 30k. Taking a page out of the Mark Larson book, we reminded everyone to "Party All Day!"</div>
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We continued passing runners on our way to the front of the pack. Everyone was cordial on the trail. Around mile 20, Ryan and I saw the top 3 runners. A quick evaluation from afar told us they were a bit gassed. (In my experience, the slow turn-over and lack of form during climbing is a clear indicator of how someone is feeling...) We moved up behind them and locked in their pace for a while.</div>
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During one of the more technical sections, Ryan and I passed the group and continued up the trail. We continued running together for the next 40 minutes. I felt Ryan falling back occasionally but I knew he had plenty of juice to stay ahead of the others. Our conversation stretched from 6 feet to 40 feet as it became apparent we weren't going to finish side by side. </div>
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In the later miles, there was some sort of mix-up with the course. I had run the wrong-direction on the final loop. Ryan ran the correct direction but missed the final aid station. We were now totally confused. RD Nick Coury met us at a trail junction...he quickly explained we were still on course and they had no intention of disqualifying us. He ran and escorted us to the final aid station, instructing us to run the 30k course to the finish. This left us running the same loop as other runners but in reverse. Eventually, we dropped back into the valley and finished. Ryan trotted in behind me by only 30 seconds. The other runners started finishing right behind us... Everyone was cool about the course mix-up. I'm sure there will be modifications the signage or someone assigned to make sure runners take the loop in the correct direction from now on.</div>
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In all, it was a great race with everything you want in an ultra. I highly recommend the Elephant Mountain 50k or any other race organized by Aravaipa Running. See you on the trails... jerry</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrt6jHxKE_OABUQiyj3dapQjh88h0tGCMYFBg5T0iFOMvgRh71OMgoJNy-B9AwNkiMDlsjKO9I8tHyzh0PXyZRNulrbEY4LQeMfYLZgBdrtQV6OLEX5uIY2W-3ORArQ3NBe4fTbZfehCQ/s1600/ryanfinish.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="266" jsa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrt6jHxKE_OABUQiyj3dapQjh88h0tGCMYFBg5T0iFOMvgRh71OMgoJNy-B9AwNkiMDlsjKO9I8tHyzh0PXyZRNulrbEY4LQeMfYLZgBdrtQV6OLEX5uIY2W-3ORArQ3NBe4fTbZfehCQ/s400/ryanfinish.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan charging hard to the finish</td></tr>
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Top 3 in 50k:<br />
male:<br />
1. Jerry Armstrong<br />
2. Ryan Lassen<br />
3. Ken Chitwood<br />
female<br />
1. Marie Repec<br />
2. Deva Lingemann<br />
3. Jennifer Thomson<br />
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EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com1tag:blogger.com,1999:blog-1425794368120779854.post-31268824740842635672013-02-17T23:29:00.003-08:002013-02-17T23:32:51.300-08:00Dubstep BoulderThis video was shot on a typical training run in Boulder Colorado. Ryan and I have been finding the summit of these peaks almost every day during the week, accumulating more vertical than I have in past years. The ascent up Green is one of the more challenging routes. You'll see a quick clip what we're pretty sure was mountain lion tracks on the way up. (Nobody in their right mind would take a dog up this route and the prints were as large as our hands.) People are always asking me what Boulder trail running is like....I think this video gives you a pretty good idea. This is why I love Colorado. It was worth the sacrifice to get here and live this life.<br />
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Run long and prosper,<br />
<br />
jerry<br />
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<iframe allowfullscreen="" frameborder="0" height="350" mozallowfullscreen="" src="http://player.vimeo.com/video/59882185" webkitallowfullscreen="" width="600"></iframe> <br />
<a href="http://vimeo.com/59882185">Running Boulder</a> from <a href="http://vimeo.com/user11522577">Jerry Armstrong</a> on <a href="http://vimeo.com/">Vimeo</a>.EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com1tag:blogger.com,1999:blog-1425794368120779854.post-60623618648644773672013-02-04T19:29:00.000-08:002013-02-04T19:30:56.334-08:00Vertical or Nothing: Ultrarunning BoulderThis year, I'm not going for weekly mileage as much as past years. After some thought and reflection on the recent past, I'm targeting vertical gain and "quality". I'm also running tempo and speed work. I'm not ignoring weekly mileage but I'm finding greater value in a week with 80 miles and 25,000ft gain rather than a 120 mile week with 10,000ft of gain. I'm pretty confident this will yield results on the types of races I prefer to run.<br />
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In the past month, I've found a good partnership with Ryan Lassen in running lots of vertical. Ryan has been a part of the 100 day Kaihogyo since January 9th. In January, he accumulated over 100,000ft vertical gain. I logged about half of that. So, on to February.....with all this in mind, I have new focus for my training runs, which now require climbing just about every day. So far so good......I'm feeling strong and really enjoy getting on top of the local summits most days of the week.<br />
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I've also come to enjoy www.Strava.com at the suggestion of <a href="http://sherpajohn.blogspot.com/">Sherpa John</a>. The Strava site is much better than other logs for me, in part, because it's tracking vertical gain. It also allows you to see routes other runners are using. I've found that stronger athletes are using Strava rather than other log sites like DailyMile, etc.. I still keep that account open though.......I stay in touch with people that way.<br />
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Run long and prosper!<br />
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Jerry<br />
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Here are some of the pics we've taken in the past few weeks.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDifZygtFLcqGat9UMivqqhl35aq3bqLKRlgB6Me-ZjFcWC35FbYNlKfxeoZBrH4yX-NMQKJ-EnecMgjm6qjF1LI66eBBp8yhPrOFDlll9niHynmY0pxY7mIesbjFxAVvTewV6EntYMA/s1600/photo+(12).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDifZygtFLcqGat9UMivqqhl35aq3bqLKRlgB6Me-ZjFcWC35FbYNlKfxeoZBrH4yX-NMQKJ-EnecMgjm6qjF1LI66eBBp8yhPrOFDlll9niHynmY0pxY7mIesbjFxAVvTewV6EntYMA/s640/photo+(12).JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bear Summit</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijIE3gm7T23m6B2g31xKcQO8uGZKDQZi6468RG6IQuTijaTETPTdvJZrgev7Zi-JBReiKF5ZKr6fpBTAZuoAttUFoZcG0kq7bBGajgRPdUiE8O8osrDiuGACc6c4Hxk1ltcX44yXo09cc/s1600/photo+(10).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijIE3gm7T23m6B2g31xKcQO8uGZKDQZi6468RG6IQuTijaTETPTdvJZrgev7Zi-JBReiKF5ZKr6fpBTAZuoAttUFoZcG0kq7bBGajgRPdUiE8O8osrDiuGACc6c4Hxk1ltcX44yXo09cc/s640/photo+(10).JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ryan scaling a flat iron (he fell shortly after)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Green Summit</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Climbing Bear from West</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Green Summit</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Bear Summit (During Superbowl actually)</td></tr>
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com1tag:blogger.com,1999:blog-1425794368120779854.post-84050918819186367352013-01-26T21:30:00.000-08:002013-01-26T21:35:28.201-08:00Going Vertical in BoulderI ran pretty hard this week with two mountain runs in Boulder with Ryan. Coming into the weekend, I was already feeling pretty sore. Regardless, I arrived on time to meet a group organized by Sherpa John in south Boulder. Sherpa designed an intimidating "marathon" over 5 summits in the Boulder Flatirons appropriately named the "Frozen Front Range Marathon". The course offered a generous 18,000ft of elevation change....gulp. So, the group of about 20 (or more) started at just after 7am and we ran to the summit of Sanitas, followed by Flagstaff, then Green Mountain. We took about 10 minutes before heading across the valley to the highest point on our tour...Bear Peak.<br />
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We dropped down the very technical trail called Fern Canyon and hit Mesa Trail south to El Dorado for Sherpa's drop zone. We filled up and climbed into El Dorado. I finished with Ryan and Dave, cutting the original course by about 1,000ft of gain. Sherpa charged off the trail, bushwacking to the summit of El Dorado. In all, I came away with 27.5 miles and 8,040ft gain. It was epic from start to finish. Thanks to Sherpa and all the runners for keeping the party going hour after hour! Of course, the photos tell the story better......<br />
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Run long and prosper...<br />
jerry<br />
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<tr><td class="tr-caption" style="text-align: center;">Descending Rattle Snake in El Dorado</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPyEw6ynYToGiyvnHEaGpfPX_tQyF-uJ3oA4utdwkz0pqaEE_rM-mjIuCzvi4fia7MmWaoYm84SqN7EbxQ3LtIP2v7DNm-WVSciCF5SYFoiAfHcTjPDOPliZppjs1qLC8yGsRuijAVMUM/s1600/phot.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPyEw6ynYToGiyvnHEaGpfPX_tQyF-uJ3oA4utdwkz0pqaEE_rM-mjIuCzvi4fia7MmWaoYm84SqN7EbxQ3LtIP2v7DNm-WVSciCF5SYFoiAfHcTjPDOPliZppjs1qLC8yGsRuijAVMUM/s640/phot.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting slightly stupid with Ryan on one of the flatirons</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgovXgisx__RBGTAgfNqElTf6DQxEszkLOGcjguA8NxhM3Uxn-JrZJUzuLTxxBuokTcnLXkuakGuicViNCfS_BspKMtnwULAaBIjlqBgZ3KXiWMwY1pGqgZFrd3S6XxlzS0p6RpDkYiNz8/s1600/photo+(1).PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgovXgisx__RBGTAgfNqElTf6DQxEszkLOGcjguA8NxhM3Uxn-JrZJUzuLTxxBuokTcnLXkuakGuicViNCfS_BspKMtnwULAaBIjlqBgZ3KXiWMwY1pGqgZFrd3S6XxlzS0p6RpDkYiNz8/s640/photo+(1).PNG" width="360" /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">Early in the run with most of the group</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Climbing up through El Dorado in the final ascent of the day</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ3UmgSnMgnEGg2etsaK756UTdJ51htsBYW1GBD1f5DZtzzd83kVAfHEBX_zIhQBxwlEuq0t3_DhYn41bKC3gSjES5lLLeW25tMcwhy-GW6Pcd5r5qaAYBJN-BpMdnVMcJtRcreC5eeIk/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ3UmgSnMgnEGg2etsaK756UTdJ51htsBYW1GBD1f5DZtzzd83kVAfHEBX_zIhQBxwlEuq0t3_DhYn41bKC3gSjES5lLLeW25tMcwhy-GW6Pcd5r5qaAYBJN-BpMdnVMcJtRcreC5eeIk/s640/photo.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On Bear Summit with Ryan (right) and Sherpa (behind)</td></tr>
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<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-75951496763624078452013-01-20T20:25:00.000-08:002013-01-20T20:26:04.537-08:00Everyday Runner: Kaihogyo Update<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPTDifCpLDbdZw8RhLS8f3Chx-SewdTQ1i8vZOvf4FGiCHGOO8gEkgRsmNJevxaMga6DPe9yitSUSSAJ4pBinnWMKj0GOxa6lE_TbD-CBazlR-SXPFLbtCR5VxEOC_gSabhaJ4M8S6qJo/s1600/photo+(4).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPTDifCpLDbdZw8RhLS8f3Chx-SewdTQ1i8vZOvf4FGiCHGOO8gEkgRsmNJevxaMga6DPe9yitSUSSAJ4pBinnWMKj0GOxa6lE_TbD-CBazlR-SXPFLbtCR5VxEOC_gSabhaJ4M8S6qJo/s400/photo+(4).JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summit of Bear Peak in Boulder</td></tr>
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On December 8th, I made a commitment to run every day for 100 days. The minimum distance for any given run was 5 miles. Today is January 20th and I've been enjoying the challenge and benefits of being an "everyday runner" since that date. The interesting thing to me is, if you think about the entire 100 days...it can be overwhelming. I've found it calming to just work on each day at a time. This is not unlike a 100 mile ultra....one aid station at at time.<br />
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I've kept in touch with most of my fellow participants through this Kaihogyo challenge:<br />
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<i><b>Mike McElmeel</b></i><br />
<i><b>Sean Wetstine</b></i><br />
<i><b>Wesley Roelke</b></i><br />
<i><b>Laura Wetstine</b></i><br />
<i><b>Keith Flint</b></i><br />
<i><b>Ryan Brazell</b></i><br />
<i><b>Ryan Lassen</b></i><br />
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I had the opportunity to run with Ryan Lassen, Laura, and Sean. Mike has kept me informed of his continued progress via twitter. I'm trying to check in with everyone more regularly to see how they're coming along.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAF9ArpJLwjJM0IkLx5fJwPtTPjd5x7qqaXO1wEuMHfGqy48iSjG5w67Kn5FHcGSbQUupNwZ4Z8fy4IIljiXrd-vkBpbJ2gqIYtoQwCCcebiVVCc7K_wru5yPj6e25wpGowk9eS-wwEV8/s1600/photo+(2).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAF9ArpJLwjJM0IkLx5fJwPtTPjd5x7qqaXO1wEuMHfGqy48iSjG5w67Kn5FHcGSbQUupNwZ4Z8fy4IIljiXrd-vkBpbJ2gqIYtoQwCCcebiVVCc7K_wru5yPj6e25wpGowk9eS-wwEV8/s320/photo+(2).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mountain Run with Ryan Lassen</td></tr>
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Personally, I've really enjoyed the daily challenge of doing my run, regardless of weather. I'll admit, I have enjoyed running on my treadmill during very cold days. But, that yielded some new ideas as well. I've been running faster during my short runs and even doing sessions commonly found on the track. In all, I have had a very beneficial 5 weeks of training. <br />
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The consistency has provided daily motivation to get a quality run in before work or other activities. It's funny....when you make a commitment, you can always find the time.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg49_gAV94ehg88rJep4ScmEpWu_dWANh5xC41gF5d4xCalgjtehlF3yL943jVWDQJEXAqfIex4MvYuK8ZWGK68_G8e3IYyoLgDTAmxZmoEvzVujsZDjhTNv73GRqgeD1uya5KUUVt_cI/s1600/BigLens.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg49_gAV94ehg88rJep4ScmEpWu_dWANh5xC41gF5d4xCalgjtehlF3yL943jVWDQJEXAqfIex4MvYuK8ZWGK68_G8e3IYyoLgDTAmxZmoEvzVujsZDjhTNv73GRqgeD1uya5KUUVt_cI/s320/BigLens.jpg" width="320" /></a>Yesterday, I felt inclined to set-up my Hypoxico tent. Lastnight, I slept deep and comfortable at about 11,000'. I don't intend to sleep in the tent every day for the rest of the year, but I truly enjoy sleeping at altitude and wake up rested and ready to rock.<br />
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Wishing you an awesome January!<br />
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jerry<br />
<br />EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0tag:blogger.com,1999:blog-1425794368120779854.post-4759147440328839322013-01-05T22:36:00.000-08:002013-01-05T22:40:18.193-08:00Treadmill Dance REMIX<b><span style="font-size: large;">When I saw this<a href="http://www.youtube.com/watch?v=0KmfE7B0aP4&feature=share&list=PLl7G1m9OHKvH0ch3K0ljhRVzYwMqiZRDT"> treadmill dancer video</a> on YouTube, I knew I had to do the sequel! </span></b><br />
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<b><span style="font-size: large;">Rock on party people!</span></b><br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="375" mozallowfullscreen="mozallowfullscreen" src="http://player.vimeo.com/video/56843029" webkitallowfullscreen="webkitallowfullscreen" width="500"></iframe> <br />
<a href="http://vimeo.com/56843029">Treadmill Dance Remix</a> from <a href="http://vimeo.com/user11522577">Jerry Armstrong</a> on <a href="http://vimeo.com/">Vimeo</a>.EnduranceJerhttp://www.blogger.com/profile/03059622124704452537noreply@blogger.com0