Spinspiration at the Y !!

"EATING HUMBLE PIE, and plenty of Mud" Race report The North Face Endurance Challenge 50

Miguel Herras winning TNFEC.

So this was to be the last biggest and baddest race of the year, nothing like going out with a big bang !!
This was the toughest and gnarliest race yet, 50 miles in the Marin Headlands with over 10,000 vertical feet of climbing over steep and rolling single track, starting at 5 am in the dark with headlamps donned.
I had trained hard up to this point and with still the buzz from having an amazing day at The Dick Collins Firetrail 50 in my memory, I was ready to up the anti and take on a harder race.

So it was not with any surprise that I was a little anxious about TNFEC.
I had been for the most part healthy up till December, but as "Sod's Law" dictates I just started to get sniffles and signs of sickness right around a week before the race.
I started to get so worked up about this and worried that I may have to cancel if things got worse that I think actually made myself worse thinking about it or self diagnosed "Psychosomatic".

So the Friday before the race rolled around and I was not feeling 100% but new I would show up anyway and have fun. Unfortunately I had to work on Friday night so I did not finish till 9pm and had to rise at 2 am to get breakfast, "kitted up' and to the San Francisco Marina school by 3:30 to catch the shuttle over to Ft. Barry (Marin Headlands)  in time to make the start at 5 am sharp !! I probably managed to get 4 hours or less sleep, after countless turning tossing and anxiously checking alarm clock and mentally calculating how much sleep I would get if I went immediately to sleep.

So I made my way to the start in the dark, took once last opportunity to take care of any bodily needs before embarking on this epic adventure for the day, not quite knowing what to expect.
I hung around the middle of the pack behind a lot of really fast, skinny looking Elite runners, donned my headlamp (only ran once or twice before in dark) and with heart rate racing waited for the 5 am start.

Jeff Roes, winner of "Western States in" 2010

At the start of the race I tried to adjust to the terrain in the dark, pay attention to my pace and check that all my gear was both comfortable and adjusted correctly. I have found that any niggling button, zip or strap over 10 hours of running can cause Major irritation and possibly chaffing. As an Ultra runner one does ones utmost to avoid the chaffing of any sensitive body parts, namely your Junk, pits, nostrils, and all undercarriage areas.

After an hour or so of running in the dark, up hill I was thinking to myself this is pretty cool, and looked back at all the snaking headlamps stretching way back in the distance. I focused on hydrating,and my electrolytes.
Maintaining this balance is key in successfully finishing a race of this distance as you get too dehydrated or overly hydrated Hyponatremia it can end your race as fast as you can say:

"If you start to feel good during an ultra, don't worry, you will get over it."
- Gene Thibeault


It was just starting to get light as I ran down and in to the Tennesee Valley Aid Station and one last quick pit stop to take care of my bodily functions, this is part of the problem of "Carbing" up before a big race is that with all that jarring up and down it often stimulates certain undesirable bodily functions.

I was feeling pretty good all around as I started the steep ascent up Coastal Trail. The view from this steep, winding path way, snaking up around the coastline is just spectacular and well worth the price of admission alone.
The trail then meanders up and out of Pirates Cove, a very cool section of trail, by this time the Elite pack of runners were well out of sight and the field was well stretched out by then, onwards and forwards, running the downhills trying not to trash the quads and power walking the steeps.

After running through the Muir beach community for about ¼ mile we hit the Redwood Creek trail briefly before starting the long (1500 ft) climb to Pan Toll via the Heather Cutoff and the Coastal trail.
I focused on trying to keep hydrated, with my Carbo Pro laced Gatorade and Electrolyte tablets.
Next after climbing out of Stinson Beach Aid Station where I grabbed plenty of salt dipped cooked potatoes, trying not to be too rude to the Volunteers (Aid Station Volunteers are awesome sorry for my rudeness)

The Steep Ravine trail is an awesome single track descent through old-growth forest and along a creek, with lots of stairs, roots, rocks and even a ladder to go up. This is one of the most beautiful sections and where they filmed sections of "The Empire Strikes Back" where Yoda is teaching Luke Sky-walker about the power
“[Luke:] I can’t believe it. [Yoda:] That is why you fail.” I could have done with some of that Yoda magic as I was starting to feel the toll of all those steep climbs and splattering of light showers, just to test the spirits.
This next section, the Bootleg trail, drops about 1200 feet of great technical single track, with lots of stairs, through old growth forest and along a creek. A trail runner’s dream, I grabbed an Ensure at this aid station, ran with a few runners and got dropped by quite a few..
 On the out and back section to the top of the Lost trail by the Panoramic Hwy it started to rain again and running along a thin muddy single track, dodging the Elite runners coming the opposite way was tough but fun to see how to really run this course.

When we looped back to the Bootleg Trail I caught up  with a sprite group of 5 runners maybe in their late 20's who were full of energy. Turns out two of them running together had picked up 2 pacers. I fed off their energy and kept up with them for the most part. Over the next few hours we played cat and mouse, me passing them and then them catching me up again and passing me. There is no doubt that having their companionship and pace kept me going especially when my own strength was leaving me.
I rolled in to Muir Beach Aid station having felt that it had already been a long enough day. I passed one poor runner who was barely limping along after taking a spill down from Muir Beach. He picked up his pacer and continued to strongly power march up past me..
We climbed up and over to Tennesse Valley Aid station again and I had no doubts that I would finish, but man did I have to dig deep. Even the breath taking views at times were not enough to take away my attention from the pain and suffering of having run more than 10 hours at this point.
The next 6 miles to the finish seemed like an eternity. I tried to trick my mind in to believing that it was just like running a 6 mile recovery run in San Francisco, an almost warm up run. Near one of the last hills, disoriented, calorie deprived I took a wrong turn following a 50 K runner down a hill. As luck would have it he took a note of my bib realized I had taken a wrong turn and pointed me back up the hill before I had run too many bonus miles. Whoever you are I owe you a "big fat cold one".
Some how I managed to muster a sprint (maybe a 8 minute mile) for the last 2 miles to the finish believing that the finish line was only quarter of a mile to go. Much to my chagrin I found that my sprint was premature and that I had two miles of paved road to run before hitting the finish line.
I finally crossed at 11 hrs 20 mins. trashed quads, sore all over from the inside out, but I came and finished, one of the longest but fulfilling days that I can remember.







Arguably one of the most competitive field  of "elite" runners in North America in 2010. One by a Spanish plumber aged 35 Migueal Heras, who obviously manages his time well enough to beat some of the best north American trail runners, in 6 hours an dchange, wow... beyond my comprehension...
Full article North Face Endurance
http://runningtimes.com/Article.aspx?ArticleID=21427 
"Heras pulled even with Roes roughly four miles from the finish. No surge was needed by the Spaniard to dispatch America’s best, just a simple steady move granted Heras a convincing four-minute win. Heras, the brother of former Lance Armstrong teammate Roberto Heras, pumped his arms in celebration. His win wasn’t without struggle, though. Through a translator, Heras recalled the intense groin pain that he felt throughout the race; he visibly grimaced in memory of the pain. So great was the discomfort that he confessed to having thoughts of dropping out, “many, many times.” Thoughts of the long distance he’d traveled to compete propelled him forward. After a post-race hot shower, Heras’ scruffy cheeks beamed with a smile when asked about the $10,000 prize, the biggest payday of his career."

"SPINSPIRATION" The magic that happens every Saturday morning !!!!!!

You'd better get down to the YMCA Sequoia in Redwood City early on a Saturday morning, the seats get filled up quick.Something magical is happening. Some would say almost a religious experience.
Yes it is the Saturday morning Spin Class (although at the "Y" we have to use the synonyms for "Spinning" or "Group Cycle" so as not to upset certain unmentionable company)

Our Group Leader or some would call "Drill Sergeant "John Esplana a fellow with unusually high amounts of Serotonin or is it caffeine ? especially for a Saturday morning at 8 am.

As we work through our warm up of increased tempo and stretching to bring up the heart rate the mixture of Techno, Hip Hop and Classic 80's, starts to boom out of the over sized speakers as we pound out circles in time with the beat.

Throughout the next 60 minutes John our team leader will guide us up steep ravines, spin rapidly along straightaways and work our abs and arms with "figure eights" as we march along in unison.
"More quality, less quantity" "Strong, hard, powerful" John yells out trying to compete with the barrage of decibels as the music is cranked up to the sound of  Lady Gaga, to meet effort, as we dig a little deeper again and wipe of beads of sweat for the umpteenth time.

Amongst the sweat, tears and joy, there is always some jovial backchat and smart one liners, from Adrina, and "hardcore, hearty spin instructor" with a contagious high shrilled laugh and street smart attitude to back it up.
Never a dull moment around when Adrina is in "Da House"

Then there is Andi, the devoted spin instructor and "Gym Bunny" all round Super Mum who can be seen at all hours of the darkest mornings and evenings sneaking in a workout, how she does it with two young kids and full-time job, who knows ?

Up and over more hills, sprint spins and on to "Karaoke Spin 101", as the whole rooms erupts in a raucous rendition of the Village Peoples hit song YMCA, with applicable musical gestures, cautiously as to not fall off  "instrument of tortured quads."

As we are guided up the highest highs and 34 minute hills (a record held in high esteem at the "Y") we are brought back down again as the heart rate recovers and we all take a breather, intertwined with gulps of water and Gatorade and jovial banter, especially from the ranks at the back of the room.

Stretch it out, off the bike, and 3 deep deep breaths in and out as we self-congratulate ourselves, for prying ourselves once again from the comforts of bed. To remind ourselves how awesome it is to be alive and how grateful we are to have such healthy bodies.

It is truly something to be experienced to connect in such a fun filled environment with the common goal of finding a healthier me. "It's about as much fun as you can have without taking your clothes off"
Thanks to all "Spinners", and John Esplana, Adrina, Andi, and all that make our group that special thing we do to start the weekend end off right.
Endorphin's released once more for another weekend to start.


http://www.youtube.com/watch?feature=player_profilepage&v=JSl7bxEvZJA

Wondering what to buy your loved ones for Valentines ??

How about this one of a kind "keep sake" necklace ?
I guarantee you this is a one of a kind and not easily found, a very unique gift indeed !!!

I kid you not - below is a picture of Jan Ryerse' toenail necklace that he made from the remnants of his Badwater, Western States, and other expeditions. He also takes donations if you would like to send yours in.
Excerpt from e mail exchange regarding "toe nail removal"

(Image borrowed from Scott Dunlap's Blog)

(looks like i'm not the only one obsessed with toenails...) on january 12, 2006, I received the following emails from jan ryerse:

from: Jan Ryerse Thu, Jan 12, 2006 at 4:23 PM
to: fargasch at g-mail, without the dash, dot com
cc: ultra at listserv.dartmouth.edu
subject: toenail - to be or not to be

pull it off !!! - you don't want no toenail floating around inside your shoe during an ultra - and also you can mail it to me for inclusion in my toenail necklace that I'm workin on - I'll e-mail you off-list with my address - needle-nose pliers work really well at removing recalcitrant hanging toenails - go to http://www.stlouisultrarunnersgroup.net and click on photos - that ones being removed a month or so after Badwater 02 - Jan


to: fargasch at g-mail, without the dash, dot com
subject: toenail

I'm quite serious - wrap in kleenex and mail to me - Jan Ryerse 823 Limoge Drive Manchester MO 63021 - I'll inscribe your name on it and include it in my toenail necklace - BTW - good luck in the 50 miler - I hear there are some incredible vistas up on the high trails on Catalina - Jan

i had a hard time believing he was serious, but a few minutes ago i was browsing the fixing your feet e-zine and came across this interesting series of articles... i somehow feel better now.

" I am back in the saddle again"

Yes since finishing the North Face Endurance Challenge six weeks ago and allowing myself a couple of weeks of recovery time. I have still had a lagging strain or groin pain, in the "Vastus Medialis".

Vastus Medialis
The quadriceps muscles are the muscles on the front of the thigh. They consist of the Vastus lateralis, Vastus medialis, Vastus intermedius and the Rectus femoris. A strain is a tear in the muscle. These can range in severity, from a very small tear to a complete rupture.



A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.'
I am assuming that I may have pulled a muscle after running through all that mud and the stabilizing effect caused a strain.
So I have been giving my inner quads the R.I.C.E, that is rest, ice, compression, and elevation treatment, backing off on my mileage and cross training.

Went to see Dr Thabit from SOAR in redwood city, and awesome Sports Orthopedic and Rehabilitation center and he confirmed my fears that I will take things easy, running wise for 3 to 6 weeks, back off my mileage and see him again in a few weeks if things do not improve, with anti-inflammatory pills being an option.
Being an anti-pill taker I will just back off my mileage much to my chargrin and dust off the bike and get some miles in. Which actually I should be doing seeing that I have already signed up for the Californian Death Ride, a 130 mile ride with 5 peaks in July.
Oh well ces la vie looks as if I will have to let my body recover in it's own time and get used to being a "Roadie
In the spirit of taking it easy and resting my quad, here is my workouts for the week.

Monday bike 20 miles
Tuesday Swim 1 hour
Wednesday bike 24 miles
Thursday run 6 miles
Friday Yoga 1 hour, run 7 miles to pool, swim 1 hour, run 7 miles back....
Saturday rest
Sunday rest

"Who needs toe nails anyway ? Are they overated ?" (Warning images may be disturbing to some)

Ahhh, that's better, looks worse than it really is. It was actually a big relief removing this "Bad Boy" has it has been causing me some major grief for the last 4 weeks since the North Face Endurance Challenge.
"I was not that attached to it anyway"
Who in the hell needs these "horn like Talons ?  http://en.wikipedia.org/wiki/Toe_nails

And further more what are they for ?

Thanks Sponge Bob, now I will not scare my kids anymore with my "Gammie Toe"

"Aesthetics aside, a healthy (finger)nail has the function of protecting the distal phalanx, the fingertip, and the surrounding soft tissues from injuries. It also serves to enhance precise delicate movements of the distal digits through counter-pressure exerted on the pulp of the finger. ^[1] The nail then acts as a counterforce when the end of the finger touches an object, thereby enhancing the sensitivity of the fingertip,^[11] even though there are no nerve endings in the nail itself. Finally, the nail functions as a tool, enabling for instance a so called "extended precision grip" (e.g. pulling out a splinter in one's finger)."

From a trail runners perspective they are all fine and dandy until they start to get black, bruised, loosen and finally drop off. Despite my finest efforts to tape, lubricate, isolate (Injii socks) my toes,buy shoes that fit correctly and of course tie my laces just tight enough to minimize movement by my toes in said running shoes. I am still occasionally getting black toes and losing nails.
Are they a "badge of honor ?" or overly enthusiastic runners who just don't know when to stop ?
You be the judge.

Arguably one of the most competitive field  of "elite" runners in North America in 2010. One by a Spanish plumber aged 35 Migueal Heras, who obviously manages his time well enough to beat some of the best north American trail runners, in 6 hours an dchange, wow... beyond my comprehension...
Full article North Face Endurance
http://runningtimes.com/Article.aspx?ArticleID=21427 
"Heras pulled even with Roes roughly four miles from the finish. No surge was needed by the Spaniard to dispatch America’s best, just a simple steady move granted Heras a convincing four-minute win. Heras, the brother of former Lance Armstrong teammate Roberto Heras, pumped his arms in celebration. His win wasn’t without struggle, though. Through a translator, Heras recalled the intense groin pain that he felt throughout the race; he visibly grimaced in memory of the pain. So great was the discomfort that he confessed to having thoughts of dropping out, “many, many times.” Thoughts of the long distance he’d traveled to compete propelled him forward. After a post-race hot shower, Heras’ scruffy cheeks beamed with a smile when asked about the $10,000 prize, the biggest payday of his career."

The Answer to "Why I like to torture my feet"

Yes well you may have guessed it, I do not actually " Like to torture my feet" as such as I am very very fond of my feet, because of them I am able to run great distances and so I am very grateful for them.

I am a "newbie" Ultra-marathon runner (an Ultra-marathon being anything over 26.2 miles) some friends are kind enough to point out that an Ultra must exist because a marathon can't be long enough !!
I wasted 10 years of my life to the addiction of nicotine, overuse at times of alcohol amongst other things at times. I get deep satisfaction from breathing in a fresh lung full of air for every inhalation of a laced concoction of chemicals (over 130) that I took willingly during my smoking days. I am so grateful for finally kicking this habit, now over 10 years ago, one of the best things I have ever done !!

So I have only really been entering in to 50 K, 50 Mile trail races since the beginning of 2010, approx. 2 years ago my longest run was a 3 mile loop in the Presidio of San Francisco and I remember thinking this was a good distance.

I first started to get interested in Ultra's after a talk I attended by the "Ultra- marathon man "Dean Karnazes" back in 2008. He seemed so positive, alive and energetic when he told his story of Endurance Running.
So on that evening I decided that I would like to run 1 marathon in my lifetime and then be able to cross it off my lifetime "To Do List".

I decided to first try running a half marathon and see how that went before committing to a full marathon.
I managed to talk a good friend in to joining me for the Kaiser Permanante Half marathon that February and got a little hooked, the rest they say is "history."