Saturday, January 24, 2015

Top Ten Reasons to DNF in an Ultra Marathon

DNF: Did Not Finish

I DNF'd my 3rd HURT 100 race this past weekend, after finishing the past 2 years. I've always said that you're not a real ultra runner until you DNF. For those of you who have never DNF'd (Jamil Coury ahem) you just won't know what I'm talking about until it happens. Inevitably in the minds of DNFing ultra runners everywhere, it feels like we just weren't good enough or tough enough no matter what our excuse is, like "Yeah I died but you know, looking back, I'm sure I could've gone a little farther."

In addition to the shame of not finishing and despite the fact that you thought about DNFing for 10 hours before quitting (so long in fact that you are exhausted with thinking or talking about it) everyone else will want to ask you about it and you might as well come up with great reasons why you wanted to have a beer and nap before you reached 100 miles. I present the:

Top 10 Reasons to DNF in an Ultra Marathon

1. You died. Obviously this is the best reason to DNF, as it requires no explanation and proves that you will go to any lengths to finish your ultra marathon. Unfortunately you will not be around to receive any accolades for the ultimate badassery.

2. Your Garmin Read 100 miles. As a race director I know that runners rely on their GPS watches to the point of insanity. In the case of the DNF, you can use this Garmin info to your advantage. When you reach 100 miles on your watch in your 100 mile event and you are still not at the finish line stop at the next aid station and insist that you are done because your watch says so. Then get a ride to the finish and insist on getting your buckle.

3. Missed a Cut Off. This one is pretty legit. I have 100% respect for those runners that spend the max time on the course and still get cut off. It takes true dedication to finishing to be DFL (Dead Fucking Last) all day and even all night.

4. Rhabdomyolysis. If your kidneys are going and you're pissing brown then maybe it was time to DNF a while go. Another pretty legit excuse. Just make sure it's not chaffing causing the bloody pee. TMI I know, but seriously a possibility.

5. Got Off Course. You're an ultra runner and you pride yourself on running ridiculously long distances, however, if you get off course and have to run extra miles it may be time to DNF.

6. Wrong Gels at the Aid Stations. I admit I'm a little bummed when the aid station says, "No we don't have coke, hopefully pepsi will do?" I mean HELLO! You know I signed up for this race, how did you not know to have freaking coke and not pepsi. Ultra runners can be very picky and grumpy about their gear and nutrition, so it only makes sense that if the aid stations don't have your gluten free cake / chia seed snot / paleo bagel / ketogenic banana / avocado bacon / vegetarian chicken / special diet then it may be time to DNF.

7. The Race was Just a Training Run. If the race is only a training run then why not stop when you hear the call of the local Brewery? DNF= Delicious Nighttime Fun.

8. Not Having Fun Anymore. I'm not sure why we think that ultras will be "fun" but this damn excuse is always the seed that grows into the full blooming DNF flower for me. It begins the gradual slide into quitting, especially when paired with any of the above reasons. I mean I must have my ketogenic bananas!!!

9. You Can't Walk Anymore. Sounds reasonable to anyone who doesn't run ultras. But we all know about that old ultra saying: Run until you can only walk, walk until you can only crawl, crawl until you finish damn thing:
10. You're Running the HURT 100 in Hawaii. HURT has a higher attrition rate than Hardrock. Plus you're sweating profusely in the dense jungle with no breeze imagining waves breaking on impossibly sandy beaches with hot surfer dudes walking by and retirees in speedos. Wait, nix the last one. You'd have to be insane not to quit and head to the beach with a Longboard Lager in one hand and a bowl of poke in the other. Oh, and that's the story of my DNF. Just thought I'd work my race report in here.

Hot surfer dudes

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Tuesday, January 13, 2015

Things to Consider Before Dating an Ultrarunner

After chatting with Don Freeman about joining them for a podcast at Trail Runner Nation about "reasons why and why not to date a runner" I decided to do my homework and before I read any of the articles he sent I would come up with my own ideas. It was fun and before I knew it I'd created this little sketch in my journal. 

Listen to Trail Runner Nation Podcast about the "Pros and Cons of Dating an Ultra Runner" with Don Freeman, Scott Warr, Faith Lehman, and myself as we debate on the subject in teams of two!

I posted his little sketch yesterday on Twitter and facebook, and it went viral quickly, to my surprise.  Who doesn't like a little truthful humor though? Do you have anything to add to this chart? Please comment and let me know! 

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Yoga based core and strength exercises on my YouTube Channel
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Entertaining 5 million at a time on Google+

Sunday, January 11, 2015

The Most Important Rule in Training for a 100 Mile Race (or longer)

I have learned a lot from the six 100 mile events I've competed in. Six is not a huge number, but I've fine tuned my gear, training and nutrition so that I have progressively gotten faster and more competitive. There is one very important rule I always use when training for a 100, and it's probably one of the most important: 

Train with the gear, clothing and nutrition that you will use in your race. 

That one simple rule can save runners a lot of pain and suffering. Included in that rule is the point that if a product doesn't work well or isn't just right or you're looking to improve on a product you try something new. Test new shoes or headlamps or whatever it is. Test it in training so that come race day you can rely on your gear and nutrition with confidence. When you run 100 miles any small problem can become very big. If you notice it in training, you better fix it! 

The common ailments like chaffing, excessive blisters, dehydration, upset stomach, etc can most times be avoided by testing gear, hydration, and nutrition before the race. In addition to testing your stuff, creating training runs that mimic the race conditions is invaluable. You will discover what works and what doesn't very quickly on the trail. 

Many problems in a 100 happen when runners aren't adequately prepared or don't have the experience to know better. During my first 100, Cascade Crest, I got very sick. I didn't know how to eat just the right amount so as to not overfill my stomache. I didn't know because I was inexperienced. That race was a painful but incredible training in how to fuel my body. I learned to take in smaller amounts of more digestible food like gels, soup, and coke. Any one of these foods are fine, until you eat too much. I learned for myself that I do better with a little less rather than a little extra. 

All this being said, any one of us can have an unexplainably bad day. You kick a rock and give yourself a black toenail or blister. You forget a hand bottle at an aid station and get dehydrated, anything is possible and even when you're prepared you can suffer unexpected problems that can escalate. It's the mystery and the unexpected-both good and bad-that make 100 mile + races so exciting. They in effect level the playing field so that it's not all about speed, but also about strategy, preparation, and mental toughness.

I'm going to share with you some of the products that after 4 years of competing in 100s I've come to rely on and can highly recommend. As a sponsored runner, I only choose to partner with companies that I truly believe in. I once made the rookie mistake of running for a company whose shoes did not fit right and I suffered many joint problems in my feet. I will never make that mistake again! Here I present to you a few of my favorite products:

Vfuel is perfect for fast energy in a race. The packets are small and fit in my hand otters and packs easily. This is what I use between aid stations to stay energized! In the pic are my fav flavors. This is my 2nd year running for vfuel!
Ultimate Direction continues to innovate with their super lightweight packs and no leak water bottles. Not pictured: jenny Vesta. This is my 2nd year running for UD! 
Lighting during the night on
a 100mile race is pretty darn important especially on technical trails. I like a headlamp that is very bright, lightweight, and has a long battery life since I hate wasting time changing batteries. I have both the petzl nao & myo. Really excited about the reactive lighting I the new nao. 

I'm super excited to run for Altra in 2015. Altra makes shoes that are zero drop and have a nice wide toe box. Who wants blisters anyway? 

Friday, January 9, 2015

My Favorite Trail Runs in Kailua & North Shore Oahu

I've been staying in Kailua (Winward side) & North Shore for a good amount of time on my month long trip to Oahu. This is my fourth year visiting and exploring Oahu's trails. Here are my favorite runs on Oahu. For more great runs check out this blog post I wrote.

Pill Box Trail
The Pill Box hills rise above Kailua Town, also known as Lanikai Ridge. Incredible blue, blue views of the ocean!

Views from the Hills

Steep Trail!

Kealia Trail, North Shore
The Kealia Trail is on the North Shore just past world famous surfing town Haleiwa and the towns of Waialua & Mokuleia. I always find passion fruit on this run! Which is great because the last time I ran out here I ended up doing a loop that was 15 miles with just 16 oz of water. Not a problem until you factor in the amount of sweating that you do with these temps and humidity. The route gained over 4,500 feet of climbing. This is one of the few trails on the island that you can really get some good mileage in on.
Passion fruit 

Lookout above the ocean, great for some asanas!

Many parts of the first climb are very steep and very slippery
 Olomana 3 Peaks
You probably won't want to do more than 1 peak, especially if you have a fear of heights or know anything about ropes. However, the second two peaks are very rewarding, but there are a few very sketchy sections if you rely on the ropes. I try not to. This is definitely the craziest run on Oahu. I love it!

Peak 2, Peak 3 behind me
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Sunday, January 4, 2015

2015 Fitness Trends, Say What?!

The American College of Sports Medicine (ACSM) released its 2015 Worldwide Survey of Fitness Trends, body weight exercise got #1, yoga #7, outdoor activities.... #12?!!! C'mon people get outside and do your body weight training there like I am today in beautiful Hale'iwa, Oahu! 

Seriously though I'm surprised outdoor activities doesn't rank higher. I imagine this is due to the number of people living in cities. It can be difficult and time consuming to get out in nature, to the mountains to bike, run, hike, the local crag to climb or the ocean or river to kayak when you're in a city. Nonetheless, it's surprising. I think of running as an outdoor activity and you can run anywhere, even indoors! 
Hale'iwa Beach Park, Oahu

On the topic of body weight exercise, here's my simple body weight program, I do it every single day, it's like the 200/100 program I posted, with some alterations & additions, it will give you a rocking core if you do it everyday! 

1. 50 push-ups, broken into sets of 5 because I suck at them and I want to do full push-ups. I rest or stretch briefly between sets so that each set of 5 is done with good form

2. Plank: 2 minutes face down plank. It's tough and if I need a break I go into downward dog pose briefly. No matter how long those 2 minutes take, do it. 

3. Side plank: 1 minute on each side, also difficult is you don't normally do it, but keep in mind it gets easier very quickly!

4. 200 core sit-ups, 100 of which are alternating bicycles where you bring your right elbow to your left knee while extending the right leg while lying on your back. Alternate. 50 are legs straight up in the air hip lifts (lift hips /sacrum toward sky with legs pointing straight up in air), and 50 various bicycle legs (just legs lifted with upper body on floor). 

5. 15 single leg squats (each side), minimum. If my legs feel good I do 25. Usually in sets of 5 or 10. 

Happy New Year Dear Readers!

Want to make a new year's resolution that sticks? Make it to dedicate yourself to an exercise program EVERY SINGLE DAY. Think of it as maintenance, you must brush your teeth, shower, etc. Think of this program as that. Consistency is truly the key to success in getting better at anything you want to excel at. 

Hale'iwa Beach Park, Oahu
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For more daily fitness ideas, inspiration, and humor, check out my Facebook Page
Yoga based core and strength exercises on my YouTube Channel
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Entertaining 5 million at a time on Google+

Monday, December 15, 2014

Sudden Transformations & the Genesis of Adventure

There's always this mix of loneliness, fear and unbridled excitement that spells the start of a good adventure. It grows out of a desire to get away and a growing feeling of introversion. Then I hit the road: my truck, my notebooks, music, and anything I might need to go trail running.

I always throw in a couple cute dresses, crazy tights, and sexy shoes just in case. For exactly what, I'm rarely sure. Perhaps for an equally exciting extroversion: a full on exploration of a city. It may be passion that drives me to leave the comfort of my home and the ease of a city, but it's that need to connect that drives my return, if only briefly and colorfully. 
I grew up not being able to tolerate spicy food and one day in my late 20s, as quick as a hawk swoops up a mouse, I realized I couldn't get enough of spicy food. My tolerance for mouth burning excitement generally far exceeds anyone else's that I hang out with. I'd rather have my food too spicy than settle for lackluster mildness.

Even faster and more intensely than bland food needing to be spicy, something more cathartic struck today. I instantly needed to explore the icy, snowy mountains. I must explore them. I was driving south after running on the PCT where it goes over Snoqualmie Pass in the Cascades when I realized I'm ready to explore winter in the mountains on foot, perhaps on skis as well. 

I've always loved the heat, the desert and running with next to nothing on. Running on the beach and above the surf, or in it. But all of a sudden, inspiration hit in those icy steps on the PCT and I want to run up cold mountain veins, camp on the soft snow with icy winds biting into my tent and feel the life that is all around me. It seems like one would find death and loneliness in the frigid mountains, but I know better. 

The mountain is life. The gale force winds are its breath. Trees poking out of the billowing snow are a sign of the warmth below. And I'm a light that travels up the mountain illuminating it for others to see its beauty. 

More on these topics later, for now, there are miles to drive along the Columbia River Gorge, a squished banana to dissect, and cold camping in the back of a truck with a teething, grain free puppy who is being potty trained. 

Some of my personal necessities for road tripping: 
Running shoes
Dancing shoes
Jet Boil
Single cup coffee pour
5 gal jug of water
Sleeping pad
Tent and/or truck with canopy
Sleeping bag
iPod, earphones
Ultimate direction Jenny Vesta for shorter runs & UD Fastpack 20 for longer ones. 
UD hand bottles 
Good coffee & mug
Puffy jacket
Colorful yoga tights
Yoga mat
Dr. Bronners soap
Good book
Running shorts & tights
Cute dress, tights, sweater
Long socks and short socks (really loving sockwell wool compression socks, cool patterns)
Trucker hat for those no shower days
Knife & nail polish
Almonds, almond milk, apples, canned salmon, hearts of palm, and poke whenever possible.

Want More?
For more daily fitness ideas, inspiration, and humor, check out my Facebook Page
Yoga based core and strength exercises on my YouTube Channel
A little crazy on Instagram
Short, sweet and sassy on Twitter

Friday, December 12, 2014

Get in Killer Shape with 200/100 Daily Challenge

After more than a year, I still love this workout I created last October 2013 because it's so damn simple you will do it every single day. Why does something simple mean you will do it every day? Because that is what you must do to complete this challenge and there's no excuse not to do something that only takes 10 minutes. For 30 days. Here is the workout. Remember, it is a daily challenge.

Consistency trumps intensity or duration. Clearly duration and intensity are good, but if you set a goal for yourself that is too hard to attain daily, you won't do it consistently.  So here's my challenge to all the runners out there, again back for 2014:

200/100 Daily Challenge

Simple: Every single day you do 200 reps of core/abdominal work and 100 reps of upper body work, in addition to your regular running routine.  You can do reps of anything you like, that's where the magic lies. You can change it up every day or weekly. But you must do 200/100. We're counting on you.  I did the workout the past 2 days when I put in loooong workdays on my feet and just wanted to curl up in bed with a good movie.

For some of you, this is going to be really tough. If that's the case, ease into it with a 100/50 challenge. For those of you that it's really easy, be sure to slow down on each rep and feel free to add more reps, just don't add so much that you don't want to do it consistently. The beauty of it is that on a day when you don't want to do it, it only takes 10-15 minutes. On a day when you're digging it, add some extra.

Here are some ideas for what you can do in each category:

200s: Focus on your core strength
bicycle legs (I do these as double tap elbow across to opposite knee, and switch)
plank (use 1 sec=1 rep)
kettle bell

100s: Focus on upper body
kettle bell
tricep dip

Also check out this awesome site: 22 Scientific Core Exercises for some new ideas. This website has hundreds of exercises for mountain athletes to build strength with links to videos/descriptions: Mountain Athlete Exercises.

IMPORTANT EXTRAS to add on if you can:

2 minutes of plank (continuous). If that's too hard for you, you can give yourself a little break by temporarily going into downward dog. But try to keep doing it for 2 full minutes. 
I do 2 minutes of plank face down and 1 min on each side (side plank). 

Credit: 57 Physique

One legged Squats
10 one legged squats (on each side) or 20 reg squats if that's too hard. Tone it down if it hurts your knees. Keep your form!! To make it easier, start with fewer reps. If you cannot keep your form it's better to do as many as you can do with good form and slowly build up. 

Credit: Running with Jack
Do you have any exercises you particularly like? Share with us. 

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