El Oso Corredor, Running Texas Hill Country Trails

My runner Amanda

2012-02-06T14:44:00.008-06:00

I love my sleep. But how can you sleep at a 100 mile trail race when your friends are out there running through the night and coming in to the aid station where you're hanging out? At this past weekends Rocky Raccoon 50 and 100 miler I hung out with our great group, the rockhoppers, while waiting for Amanda Alvarado to come in at mile 80 and pace her to the finish on her first 100 mile run. I felt I needed to rest to be alert for my runner.
I was able to catch a few Z's on a cot next to the transition tent set up by Jeanie and Rich who are so nice to provide support for all in our group. Sleeping outdoors on a damp cold night was not too comfortable until Lalo, Amanda's husband, brought a sleeping bag and pillow for me. At 12:30 AM Lalo wakes me up. We expected Amanda very soon. She came in just shy of 3 AM. Her previous pacer Patty pulled me aside and filled me in on Amanda's condition. With concern in her voice, Patty asked me to watch Amanda closely and to take good care of her.
We left the aid station for Amanda's last 20 mile loop. It was dark, muddy,damp,and cold. The night before and through the morning, including the start of the race, it poured as thunderstorms roared over the piney woods of east Texas. Amanda was now walking more than running. I tried to keep her moving and occasionally got her to trot.
It is a fine line you must walk, pacing someone in an ultra Marathon. You must keep your runner moving while keeping their spirits up when they are hurting and/or questioning themselves and trying not to hurt them emotionally. MY runner was doing great! And I tried to keep telling her that. She walked some, ran at times, and shuffled her feet at other times, But we kept moving towards her goal. Since I have not known her for very long, I really enjoyed telling her many of my stories. Stories I know I've told a million times. Sometimes more than twice to many of my friends.
Many things occur on a 100 mile run. Runners, at mile 80, do or say things they otherwise would not in the company of others. My runner pointed out that because of this, we now are best of friends. Best friends keep "special" moments between themselves. I recalled experiences pacing others and those times others paced me.
I have witnessed many physical and emotional highs and lows. I saw some pacing Amanda. I enjoyed every minute on the trail with her and was so happy as we were near the finish. She recognized the last turn onto the trail to the finish line and began to sprint screaming with excitement. We passed other runners. One with two people by his side saying "great job" and another saying to his pacer, "I Can't run"
Amanda reached the finish line smiling, jumping for joy, and basking in the congratulatory tone of all around her as she described her run.
The "I can't run" guy crossed the finish line and broke down crying. He was quickly embraced by no less than 4 of his supporters. I can only imagine what was going through his mind.
Running and completing a 100 mile trail run can not be described fully. You must run one. Or go out and support one, crewing or pacing.

Pacing

2012-01-30T17:26:00.003-06:00

This weekend I will be pacing my friend Amanda from mile 80 to the finish at the Rocky Raccoon 100 in Huntsville,TX. I feel very fortunate to have been asked to pace her. I know we'll have a great time reaching her goal to complete her first 100 miler.
Pacing a friend in a race is very rewarding. To me, it can also be a little nerve racking. Only because I put pressure on myself to make sure I am prepared and can keep my runner entertained and motivated. I can honestly say my best race running memory is when I paced my friend Liza at the Leadville 100 in 2010. Leadville was one race I always wanted to be at. I was very nervous the week leading up to that race. As it turned out, I had a wonderful time with Liza at Leadville, Even though She snapped at me (never in anger) a couple of times. And That's OK! She offered apologies, but I assured her, no need to. It's expected. As a pacer you need to take it all and still keep in mind that your job is to get your runner moving towards their goal, and knowing it's not personal. It made me feel more like a close friend too (and quiet moments are not uncomfortable among friends). Also, these flare ups make for a good conversation topic on a group run.
I have great memories of my pacers helping me complete races. Memories that live forever in my mind. Memories of Cactus Rose 100 every time I run at Bandera. Marissa having flashlight trouble, Liza pointing out the constellations and taping my feet, Kelli ever so cheerful, and Kelley's none stop banter as she pushed me up Lucky peak at mile 97.
Then there's John at Bandera 100K last year. My legs felt dead when he picked me up. I didn't want to run any more. John tried to get me running. He persisted and I rejected. He kept it up but was a little easier on me as time went on, sensing I needed time to emerge from a bad patch. I've never told him, but I wanted him to leave me alone. Go away! He did keep me alert and kept reminding me to take in fuel. It took some time, and quiet moments, but I came around appreciating what John was doing for me. I began running again and finished strong setting a 100K PR.
There are many ups and downs in trail races. As a pacer you need to realize this and keep your runner engaged. Reminding them to take in fuel, expect the fact that they may not always seem pleasant, and consider yourself privileged to be helping a fellow runner and friend accomplish their goal.
I'm looking forward to creating lasting memories with Amanda at Rocky.

Water in the creek

2012-01-28T18:18:00.004-06:00

There's water in the creek again! It's been very dry for so long. The springs at San Pedro park are running again too. The animals must be happy. I saw none roaming the Leon creek trails this morning. They must have had their fill during the night.
I have such a varied selection of music on my iPod, and today ducks on the pond and Earl Scruggs got me moving. How can you not find energy from glistening water and listening to THIS!

2012-01-27T19:30:00.004-06:00

At The start of yesterday's run my legs were sore from the weeks squat and lunge workouts. I felt as though I was running in water. Forcefully lifting my legs to push them forward and move my body up the trail. My sore legs were loosened up by running up the Hillview trail to and up Yucca, and loop back down Hillview at Eisenhower park. Running The trails made my legs and body feel better. A good run can make sore legs feel better.
My spirits were low as I ran this first loop. A friend who was to meet me at the early start called to say he was running late. "are you OK?" he asked. As if he sensed what was inside me. Something not quite right.
Others arrived at the appointed time. Jovial banter ruled.
Run up Hillview again. Exchanging stories. Cresting the hill, two of us continued as the others paused to go another way.
Conversation with John as we continued loosened up my spirits. He didn't know it, but Laughs and understanding made me feel better.
Just as a run on sore legs will make them feel better,
A run with a friend you can be loose with will make your soul feel better.

Spring Chicken

2012-01-16T17:30:00.008-06:00

I've never run faster than the times I ran away from my big brother for doing something I shouldn't have been doing. My brother watched over me and kept me honest. I remember one time running from him out of the back door onto and down the alley behind our home. I was about 10 years old at the time. The alley was a gravel road, and I was barefoot. I didn't feel a thing because all I could think of was if my brother caught me, more than my feet would be hurting!
I don't remember where I was going with this story because I started it three days ago (saved it as a draft), and at the time had to drop it for.....I don't remember. It sounds good though. Maybe it will come to me. This brings me to today's story.
I read an article recently which mentioned that runners go through stages in their running careers. The author thinks them to be Body, heart, will, mind, and soul. It got me to thinking about the stages of my running years and where I am now. Sometimes I feel old. Like when I forget where I'm going with a story! I've been thinking I may need to slow down.
In an e-mail between a few friends I mentioned that I may be entering another stage in my running because I am no longer a spring chicken. To which My friend Liza responds with her witty comebacks, and this link from sweat science.
Amazing how our bodies loose very little muscle mass if we continue to challenge them. And how quickly we lose it if we don't!
Then as I am watching the national news there's a story on this guy!
I guess I'll rethink the whole running stages thing and reconsider where I'm at. I guess we should always think like Spring Chickens! And keep working those muscles. We can and should stay in the "will" stage. The "Mind" and "Soul" can still be found here.
Still don't remember where I was going with that first story. Mind? Gotta work on that muscle too!

My Bandera 100K experience

2012-01-09T18:02:00.005-06:00

“You push yourself too hard.” “Don't overdo it.” “Be careful.” “Listen to your body.” This, and more, is what I heard from family and friends going into the Bandera 100K this past weekend. The last one I heard race morning and it hit home because I preach that one to many.
I had been suffering from a sinus headache and congestion all week. A visit with my good friend and fellow Ultra runner Lalo (the Good Doctor) on Tuesday helped to relieve my suffering. By Friday all seemed well. I felt much better and had finally experienced two nights of restful sleep. So going into the race Saturday I felt I had a good shot to finish and do well. Lalo planned to pace me from mile 51 to the finish. We had exchanged text messages throughout the week teasing each other and looking forward to hanging out on the trails together.
Driving on the lonely, hilly two lane Hwy up to Bandera TX from San Antonio under the cloudless predawn sky, the bright full moon hovered like a weightless soap bubble. With the road winding around the hills the moon seemed to move from the left, to my right, then directly in front of me. The moon was so bright, the stars seemed insignificant and I felt it was shining on me like a stage spotlight.
Pre-race socializing with the Rockhopper group was fun. Smiles, hugs, pictures, and encouraging comments were plentiful. Also pleasing was visiting with the folks from Austin and others we don’t see very often. “Are you ready?” I was asked several times. How do you answer that? “Yes”, of course.
I tucked in behind friends Larry and Chris at the start line. These guys are entertaining and although I know I can’t keep up with them, starting with them would be fun.
With two 31 mile loops the Bandera aid stations in order are Nachos, Chapas, Crossroads, Crossroads, Last Chance, and The Lodge.
Start to Nachos;
My legs felt ok as we began running. I had convinced myself that not being able to run the week leading into the race would not be a problem. I’d be rested. And I kept telling myself that as the climbs began. I began to lose sight of Chris and Larry once over Ice Cream hill. At Nachos I refilled a handheld and kept moving still feeling good occasionally coughing to clear my throat of phlegm
Nachos to Chapas;
My legs started to feel tired going down trail eight. I told myself they were waking up. Looking for the smoothest path is fruitless going down trail eight so I let go. On the jeep road leading up to Chapas I began to slow and settled into an even pace. At Chapas I had some ramen noodles.
Chapas to Crossroads;
My legs began to ache. It seemed like every muscle below my waist was hurting and it was getting worse. I attempted to get into an even paced trot on this flat section. I’m just having a bad spell earlier than normal. Yeah, That’s it! I tried taking deep breaths to relax and realized I couldn’t breathe very deeply. Arriving at crossroads my head began to ache just a bit. Maybe it’s the Newton running shoes that are making my legs hurt. I changed into a pair of New Balance I ran the 50 miler in last October.
Crossroads loop back to Crossroads;
There was some relief to my lower legs but the quads and hamstrings felt very weak. It’ll get better was all I could think of. Climbing the three sisters was not too bad but then my lower back began to hurt along with my head aching more. It was the sinus pressure headache that was back. All I could think of was getting back to crossroads and lying down. Arriving at Crossroads Rich’s wife Jeanie spread a towel on the ground for me to lie on. I took some Advil she gave me and rested on my back for about 20 to 30 minutes. The thought of dropping entered my mind. No! I’ll go on to finish one loop then reassess things. It can get better. It will get better.
Crossroads to Last Chance;
I tried again to take deep breaths only to come up short. Connie, running the 50k, passed me on the trail leading to Lucky peak. She looked tired but strong. She asked how I was doing. Breathing was becoming laborious. I tried stretching my neck and felt pain in my throat. Not sore throat pain but muscle pull pain. The Advil I had taken relieved some of the pain in my legs and back but my headache had only dulled and was still there. And now my upper chest was hurting.
Last Chance to The Lodge;
Difficulty breathing continued. I began to think my race was over. Should I stop? But Lalo and I had talked about all the fun we’d have late in the evening as he paced me in! How will I tell him I can’t go on? Can I live with it?
I kept thinking of Mr. Miyagi in the Karate kid movie. “Balance, need to find Balance. No need to prove nothing.” Can I find Balance in this? Can I face the music if I quit? Without being down on myself?
I don’t know how I’ll do it. Quit. But I’m not going on after the Lodge.
Lalo and his wife Amanda tended to me at the Lodge aid Station. I could see the concern and care for me in their eyes. I didn’t want to go back out but could not say the words.
Lalo made it easy for me. He pulled the timing chip off my leg and turned it in. Maybe in explaining to him how I felt I was asking him to throw in the towel for me. I wanted to thank him and at the same time I wanted to apologize.
I licked my wounds but felt I couldn’t leave with my tail between my legs. I stayed to try and offer help to other runners on their quest to finish the 100k. I was able to offer comfort to others who would also drop.
I was able to see my friend Liza come through Last Chance on her way to a second place overall finish. And also give her a hug after she crossed the finish line.
I found more satisfaction at Crossroads aid station where I was able to help some friends on their way to the finish. I also saw Lalo! Pacing! After seeing many friends out of the aid station I thanked Jeanie for all she does and headed home.
It was dark. The road seemed flat. The moon was nowhere to be seen. Covered by cloud cover, it no longer shone on me. The spotlight was off.

Friends

2012-01-03T17:36:00.005-06:00

My good friend the good Doctor was in! I paid him a visit. After relaying my symptoms to him we went on to discussing some good stuff! Training runs, tamales, and the upcoming Bandera race.
Sinus congestion, sore throat, and headache had a solid grip on me. usually I am not affected by the mountain cedar pollen that gets so many people sick in January and February here in south Texas. Not even running the Bandera100k in early January where one can clearly see the pollen floating about in the headlamp beam at night. But the good Doc assured me I'd feel better soon with his "full court press" to battle my illness. It was a good visit and I felt confident I'll feel better soon.
I picked up my scripts at the grocery store pharmacy. After also getting a few things for dinner I noticed an old friend enjoying a pastry in the deli area. I walked over and started talking to him before he saw me. Gary stood up and extended his right hand to shake and his left arm to hug. I've not seen him for over 5 years and we picked up right where we left off. In our conversation I told Gary how I often tell the story of when he was with me while I was going through a very difficult time. And the best part, he didn't feel the need to make me explain the pain. Or he didn't pretend to have the answers. There were long quiet moments and all the while I felt comfort. I believe we should let people know how we feel about them before it's too late (Gary has cheated death a few times). And it's ok to tell them again when you revisit the memory. I said I sometimes think it's mushy, not manly. Gary said something to effect that, "It's more manly to act in what may be perceived as an unmanly way if the act is sincere and strengthens a human bond." He said it better. And We're getting together again soon!
Joe is another friend who was in town last week. I met Joe last year when he visited his sister, who's a friend. Again, "it was deja vu all over again." Joe really enjoyed his visit with the Rockhopper group to run the Bandera trails again. And again he ranted and raved about the great folks in our group. Heck, how much better does it get when one of the guys who's not running surprises us with breakfast tacos. Troy came through! Today I learned Joe's wife is teasing him about having a boyfriend because he continues to talk about having a great time running with me and the group. Joe did mention how as a runner, just about everywhere you go you can find someone or some group interested in showing you their local running venues. And you can make new friends!
Treasure you relationships, Not your possessions.------Anthony J. De Angelo

2012-01-01T20:07:00.004-06:00

My brother phoned me this morning as he does many mornings. "what are you up to today?" he asks.
I tell him I'm on my way to run a 5K race. He knows a 5k must be on the road and he says in an older brotherly affectionate scolding kind of way, "Tony, Tony! You shouldn't be doing that! You know what happened last time you ran on the road before a big run. You were hurting. Your back? or was it your knee?" Yes, I said but the last time it was a 20 mile road run and this run is half road half trail. I lied. It was all road. well, paved trail. Same thing.
I met my friend Daniel at the race packet pick up. Daniel is new to running. I took Daniel on a 1 mile warm up on the natural trails before the race start. I talked about upcoming trail races hoping to entice him and explained how trail running is what I love best, and how it is better for the body and mind.
After the race Daniel and I hung out with a couple of co-workers. One being my old running and biking buddy John C. John was an accomplished runner and Tri-Athlete not too long ago. John ran through knee pain to the point of destroying his knee. Since his knee replacement at age 58 three years ago, John now is limited to riding his mountain bike. As we chatted I noticed a friend of his. "hey! John. There's your friend Nancy!" "Yea, Nancy. She was a great athlete. you know, she doesn't run anymore. She's got bad knees" said John.
I thought about my brothers comments. And thought about another running friend who's having knee surgery tomorrow. She's 41 years old. Another friend in our group is experiencing a nagging knee pain and will have an MRI soon. And today, I read a friends blog comments where someone mentioned his running days are over due to loss of cartilage in his hip.
At what point do we as runners say enough is enough? When do we slow down? The bad hip guy said he'd wish he discovered trail running sooner. Is that the answer? Run trails exclusively? I've seen really old road runners. Did they start running late in life or do they just run short races? I do remember meeting a 70 year old at the San Francisco marathon who was running his 50th marathon (he had his knee wrapped).
Discussing this subject with friends recently someone said, "well, obese people have there knees replaced all the time!" This is true.
The remark I've heard from those who overindulge is "I'm going to enjoy life"
Enjoy life, yes.
But be smart. How will you overindulge?
Sometimes too much of a good thing is not so good.

I love mornings

2011-12-29T20:54:00.002-06:00

At today's group run I was being teased about sending e-mails at 4 AM. I mentioned how someone once responded to an e-mail of mine at 4 AM, "what are you doing up this Late?"
Heck! I just woke up!
I've always been a morning person. I could never stay up late. I remember as a child how I would go to bed looking forward to waking up before the sun came up. Later as an adult I would think about how good the coffee will be as I sit and watch the day break.
I don't know what caused this, my loving of the morning.
Was it the fact that when I was in elementary school my brother would wake me up before he headed out to high school and cook breakfast for me? My brother would cook his favorite breakfast of scrambled eggs, cheese, and onions. Or as he would say, Onions! with scrambled eggs and cheese. Or did I go to bed early because my Parents demanded it? A local TV station would start their evening newscast with, "It's 10 O'clock, do you know where your children are?" My parents demanded I be home and in bed by 10 O'clock for as long as I lived in their home. Sure, I sneaked out a time or two. Or three, Or four. But when I did sneak out I'd hear my Mom's voice in the back of my head calling my name.
Where I grew up we had alleys behind our homes. As pre-teens, my friends and I would set up camp in the most wooded alley behind one of our homes late on a Friday evening. We'd plan to meet early the next morning to pretend we had camped all night. we would arrive just at daybreak, start a small camp fire, and cook breakfast. As we grew older, the early morning meetings would take us on a run to Woodlawn lake where we would see the sun come up as the ducks were stirring, the fish were jumping, and the sailboats were being launched.
Oh! It's late! I've got to go to bed. The sun will be up soon. Good night.
I Love mornings.

2011-12-24T11:30:00.005-06:00

Better than running in the cold rain is taking a warm shower after running in the cold rain.
Seven of us ran at Government Canyon this morning. The morning was a damp 40 degrees with a stiff wind coming out of the north. We would be sprinkled with a light rain on and off after about an hour of running. Running on the trails in or after a heavy rain has been the subject of many a discussion within the group lately. Government Canyon has stated that they will close the park when the trails are very muddy to guard against trail erosion. One of the reasons is people will go around puddles and thus widen the trails. We are all guilty of that at one point or another. But early on today Connie showed true trail stewardship and ran right through a puddle without hesitation. She got cheers from us, and we all did the same.
The shoes I was wearing are not gore-tex so my feet got wet and cold. later I asked Connie if her shoes were of the gore-tex variety. She said no and mentioned how they are quite pricey. They are. I've had a couple pair through out the years.
I got to thinking about the money we spend on gear. Especially shoes. Then I saw an add for cigarettes. $4.39 a pack?! And that's if you buy two packs! I recalled how I thought I should quit smoking when the price reached $1.75.

What really helped me quit was exercising. More specific, bicycling. I remember getting to the point where I could ride 25 miles but not much more. I had cut down from smoking one pack a day to about 5 cigarettes a day. After a bike ride one day, I asked myself, "what do I like more? Smoking? or bicycle riding?" Bicycling won. Next week it will be 21 years since I quit smoking. And at $4.39 a pack, plus tax, running shoes at about $100.00 a pair are a better investment. I don't miss smoking that cigarette.
But keep me off the trails and I begin to go nuts.

Smoothies and Sprints

2011-12-18T09:07:00.007-06:00

On a run not too long ago my friend Liza and I were talking smoothies for breakfast and what we put in them. This morning I was creative with my smoothie making.
1 large Kale leaf
1 small beet with it's greens
(I had vegetables fresh off the farm! Ronnie and I were at the Pearl brewery's farmers market yesterday.)
2 tbsp. greek yogurt
1 teaspoon ground cinnamon
2 tbsp. milled flax seed
2 raw eggs
2 tbsp. almond butter
1/2 cup Almond milk
Yum, Yum! It stopped my stomach growling!
I contemplated running for a couple of hours at Government Canyon but again I was too lazy to load the truck and drive over there. So again I was creative, this time with my workout.
2 1/2 mile run to the soccer fields at O.P. Schnabel park.
4 X 100yd. sprints with 12 pushups after each one and 1 min. rest between each set
rest 2 minutes.
4 X 100yd. sprints with 20 squats after each one, 1 min. rest between each set
rest 2 min.
4 X 100yd. sprints with 10 box (bench) jumps after each one, rest 1 min. between each
rest 4 minutes.
Chase some deer around a couple trees in the brush.
2 1/2 mile run back home.
10 X 3 one handed kettle bell (25lb.) swings (3 sets each side)
Great workout fueled by a great smoothie! I wonder if I can keep it up.
Now I can justify the homemade Tamales I'll eat later today! And not feel so bad for being too Lazy (playing on my iPod on the way home) to drive to GC and run long.
Ronnine had oatmeal for me when I got home.
At the farmers market I bought raw honey. It's good! The farmer said "this is what honey is supposed to taste like." He's right. Growing up, we had a bee keeper who lived across the street. The taste of this honey brought back that memory. I also remember when some of his bees built a hive the size of two basketballs on a neighbors tree. We kids stood (far away) and watched in awe as Mr. Cano, decked out in his bee keeper suit, climbed a ladder and removed the hive!

Mud and Pizza

2011-12-16T19:31:00.006-06:00

The pond in Leon Creek is full again! We've had so much rain that water was even trickling from a spring. A stiff north breeze was in my face as I ran past the pond. Ducks were swimming and flapping their wings as they enjoyed the rippling water. The Heron, fishing at the water's edge, turned its head to keep an eye on me as I ran by.
My original plan was to run four hours at Government Canyon State natural area but I was too lazy to drive there. Even though it's only a fifteen minute drive. Four hours in leon Creek is just as good if you're creative. My legs were a bit sore at the start and, near the end of the run, my glutes would be sore too. Yesterday's run included hill repeats with Chris up the Yucca trail at Eisenhower park. They were at about 80 percent effort too! Another running friend who saw me after the hill repeats said I was walking like quasimodo.
On the run I found it amusing when I saw several deer hoof skid marks in the mud. The raccoons prints were impressive. They seemed to handle the mud OK, but raccoons are round and lower to the ground. I couldn't help but to laugh as I envisioned the deer sliding in the mud.
Going around a tree on a tight turn I lost it! My right foot slid left across my body and down I went, falling forward, breaking my fall with my hands. I got up looking at my muddy leg and hands. I looked around to see if any deer saw me and may be chuckling. The mud was the sticky kind. The kind you can't wipe off on your shorts. And rubbing my hands on a tree only got me scratched palms. I made it to a car wash off the trail a mile ahead and rinsed my hands at the spigot in the chamois wringer.
I Tried Pizza (and gels) for fuel today after a friend told me how good Costco's pizza was. I hadn't had pizza in years! Really! The supreme pizza is full of carbs, protein, sodium. It seemed to work well. Not the best food for health but in an ultra, "there are no bad calories." I think I'll go with pizza at the Bandera 100k in three weeks.

Hiking with kids is so much fun!

2011-12-11T18:49:00.003-06:00

Saturday my grandson John and I drove out to the Hill Country State Natural Area, Site of the Cactus Rose 50 and 100 milers, and the Bandera 100K, and 50K races and
also the site of many a Rockhopper training run. Only 40 miles from the northwest end of San Antonio, this park is so remote from the hustle and bustle of the city. I explained to John that there is no electricity and no running water and miles and miles of rugged nature trails. He was OK with that and excited!
Our running group, The Rockhoppers, planned a weekend retreat to the park for some camping, running, and socializing. We have such a wonderful group of runners and most importantly, a great group of friends. There is such a warm feeling when we get together.
Many in the group are training for the upcoming 100K, and also training for the 100 miler at Rocky Raccoon.
Me? My next race is the Bandera 100k but I have not been "feeling it" as far as training hard. I just don't feel like running long distances right now. Maybe my body is telling me something. I've decided and convinced myself that I am in taper mode.
It was a great opportunity to spend quality time with John. We'll hike the technical trails and hope that he finds it exciting enough to some day run these trails with his Grandpa.
John and I started our hike before the runners in the group got going Saturday morning. We headed out to Sky Island and sat on a scenic overlook just as the running group came by 2 miles into their run. They all paused to say hello, and everyone smiling.
John and I went back to the lodge to lead the next group of hikers.
The second group were non-running family members. Spouses and children. Besides Tim who came with us too. Nine of us! The kids were very inquisitive!
Liza's son, four year old Asa, brought along his first-aid kit just in case anyone got hurt.
We paused to look at the foliage and the beautiful views of the Texas hill country.
I think I enjoyed the hike as much, and maybe more than many of my runs at Bandera.
Watching kids get excited about steep hills, mountain views, plants, and nature's wonders, make me smile and feel young again.
I,John, Tim, and My long time friend John Palmer (founder of the Rockhopper group), went on another hike at noon. We got caught in the rain but it did not not dampen our spirits, it only enhanced our appreciation for our love of nature.

Bothering the wildlife.

2011-12-03T18:17:00.004-06:00

It's kind of freaky when you're running in the rain, through mud and puddles in the dark on tight single track, among low hanging branches, and all of a sudden you hear large wings flapping right next to your ear! Heard it twice this morning. The birds must have been Owls or Hawks. I couldn't help but think they must have been upset that we flushed them out of their roosts. I imagined they had found shelter in a comfortable place on a branch, tucked their head in under their feathers, only to have John and I come by and spook them. Just as we did to the deer who raised their heads as we came by on their bedding sight. They looked at us with an expression like "are you serious?"
John and I ran early this morning in Leon Creek. It seemed cool with the light rain/drizzle falling but once on the trail it felt humid very quickly.
I'll let the birds and deer sleep in tomorrow. I'll wait to run after daybreak.

Slipping and sliding, and bare-feet

2011-11-26T07:44:00.008-06:00

I had to get out early this morning and stay close to home due to a prior commitment. Helping my niece load a U-Haul for her move to Dallas today.
Out the door at 6 AM headed to the familiar trails of Leon creek. my neighbor shouts out from his porch "you're gonna get wet!"
It rained last night and was drizzling very lightly, but this would end 10 minutes into my hour run.
Getting to the creek I thought twice about getting off the pavement and onto the natural trails. My feet were already wet and the trails would be muddy! Oh, well. I kept thinking about how Chris is always bringing up "The Mud Year" at Bandera. And if we get another "Mud Year" at this years 100K race I have to be ready. I jumped on the natural trails and quickly began slipping and sliding on the very moist caliche. It rained quite a bit but not enough to make really soft mud. Caliche is a bit more dense than black dirt so it takes a good downpour to really soften it up. The boot camp squats and lunges came in handy as I straddled and jumped over and sideways around puddles. Then there was the one very large, very long, ankle deep puddle I could not jump or straddle.. Oh well, at this point I was wet and muddy so in I went. as I came out the other end I felt something slapping my left ankle! without looking at what it was I shook my foot in an attempt to get it off. what was it? A weed? A snake!? No, it was my shoelace that came untied.
The trail then came to a low point crossing the creek where clear cool water was rushing by making a pretty sound. Like a babbling brook. It's been too long since we've seen or heard this around here. We've been in such a very long drought. Crossing the creek helped clean my shoes a bit.
I jumped off the trail to head back home running the pavement to try and get some mud off my shoes. Enough mud training for now. At this point I saw the only other person out this morning. I said Hi and noticed he was barefoot. I've seen a few runners going barefoot lately. Saw one at the Rock and Roll Marathon a couple of weeks ago. I'm all for going minimalist. I think it is beneficial. But we need some type of protection on our feet. I was running in the New Balance 101's today. That's about as minimalist as you can go besides the vibram five fingers. By the way, I was impressed by my friend John Kuss who ran the Cactus Rose 50 at Bandera last month wearing the 101's. those rocks at Bandera show no mercy!
Walking barefoot in the house is good. But come on, ever since man learned to walk upright he realized we need some protection for our feet. Check out these early shoes!

Elite?

2011-11-19T18:48:00.008-06:00

The not so fit looking runners were running slow. Some not dressed in the latest running "styles."
Another group of over weight-ers were donning flashy new running gear and struggling to keep an even swift pace, running twelve minute per mile intervals.
Some self proclaimed "elites", winners of local road races, see these runners and smirk. Judge them and laugh at their efforts, form, and gear.
I heard it recently. I've seen it. Don't like it.
What do they know of these people? The "slow" runners. What is their story?
We don't know until we run them. We can learn a lot about someone by running or walking with them.
Are they beginners? If so, Fantastic!
If they've been at it for awhile, Great! They're still doing it.
Are they training for "REAL" races? Like an Ultra, multi day hike, rehabilitating from an illness, injury, or trying to stay ahead of failing health?
Many can run fast.
But it takes more effort to run when you can't run fast.
And it takes special people to support these runners.
My good friend Amanda supported a family member on her first Marathon by running with her last week.
Today, Amanda won first female at the Wild Hare 50 Mile trail race!
That's an "ELITE" runner!

Fall is here in South Central Texas.

2011-11-08T19:11:00.008-06:00

Cold last Saturday morning, 38 degrees. 4+ mile trail run with Lalo and Tom. Wearing gloves and long sleeve shirts.
Warm and humid Sunday morning, 68 degrees. 11 mile trail run with Lalo, Tom, Chris, Amanda, and Liza. Traversing the protected habitat of the Golden Cheek Warbler in Northwest Bexar county (Open to humans in the fall and winter).
Humid this morning, Rain mid day and cool this afternoon. Nice solo tempo run in Leon Creek this afternoon. The leaves on the trees are turning colors and some were floating down to the ground, suspended in the air at times, as they fell to the ground like wounded butterflies. The sun set early and the full moon shone bright in the sky at twilight.
The time is near where I search the back end of my closet for light winter clothing. Clothing that I have owned for years. Windbreakers, vests, tights, gloves, and much more, that I have owned for years. They don't get much use here because winter only lasts for about a month. And that one month or so of winter temps come two to three days at a time within the four months of late fall and the winter season.
My favorite running vest goes back 15 years! Running winter clothes don't go out of style.
Do they?

Cactus Rose 50 Mile Trail run

2011-10-31T13:57:00.008-05:00

The day before the race I prepared my gear and fuel. Filling my drop bags for what I may need is always difficult for me. I can never make up my mind and wind up packing too much and adding something different just in case. Same goes for my shoes. I decided to wear a pair of new Balance 874's. I've had them for over three years(they don't make them anymore). I rarely ran in these shoes, instead using them for golfing. And I golf about twice a year. I took along two other pair too. One of them being the Hokas. But I had not trained much in the Hokas so I thought it wouldn't be wise to start with them.
It was cold at 3 AM Saturday morning as I drove up to the race. 42 degrees in the city and surely in the mid 30's once I arrived at Hill Country State Natural Area outside of Bandera, TX.
When I was younger I was able to withstand cold weather. Not anymore! Wearing my 3/4 length spandex pants, a long sleeve tech shirt under a short sleeve one and a fleece vest on top of that, I checked in and greeted friends. Hand shakes and hugs at the start set me at ease as we began promptly at 5 AM.
I've run these trails so many times that it was comfortable running in the dark. Although at one time I did feel I may have gotten off course. But Joe does such a great job at marking the course with glow sticks and ribbons. I arrived at the first aid station sooner than what I had expected. Maybe I was moving too fast but I was feeling good and kept the same easy swift pace. Further down the trail at about mile 6 I was alone. My buddies Lalo and Tom were long gone ahead of me. No way I could keep up with them. As I turned back too see the runners below the slight incline I was on, the stream of headlamps looked pretty cool. The long row of runners headlamps in succession looked like a file of motorcycles on a highway far off in the distance. Pretty, but not as beautiful as the sky displaying it's awesome show of stars. Arriving at the second aid station, Nachos-mile 10, I refilled my handheld water bottle quickly. There was another runner there. I tried to greet him but he seemed preoccupied. He nodded. I took off down the trail. What was on his mind? Maybe he was trying to figure that out. Trail runners are a different breed. how many folks would get up before dawn to go run 50 plus miles, in the dark, on rugged ,hilly trails? Why do they/we do it? Everyone has a different reason. Those reasons change over time. Some reasons they don't care to share. Some will share after being high. High on hours of running on the trails.
At the mile 15 aid station it was time to ditch the water bottle and put on my hydration pack. Quickly filling the bladder with water and grabbing some olives I had in my drop bag, I was off to climb the three sisters, a series of three short but steep and rugged climbs littered with loose rocks of all sizes followed by Sky Island, another steep, rugged climb. Up and over, through the 20 mile aid station and on to the halfway point. Arriving in 5 hours and 20 minutes, I grabbed a banana and some sweet potato fries from my drop bag. I also chatted with my old friend Robert from Austin before heading out for the second loop, on the same course in the reserve direction. By this time I had shed the vest, long sleeve shirt, put on my sunglasses, and Tilley broad brim Hat. It was now sunny and warm.
Going over Cairns climb I planted my foot smack-dab on what must have been the sharpest rock out there! It hurt! Shaking it off, I continued at a good pace although I could not keep up with my friend Rachel who was trucking along on her way to a second place finish in the 100 mile race. About this same time Larry and Chris, Also running the hundred miler dropped me like a wet rag.
At mile 35 I changed from my tights into some shorts. And something happened after leaving the 35 mile aid station. My legs began to stiffen up and soon they were toast. I tried to run or shuffle along but it became painful to do so. I decided it would be a power hike to the finish. The climbs up the sisters in reverse were a bit difficult but my familiarity with them eased the struggle. At about mile 43 my friend Amanda came up behind me. She was cheerful, and lifted my spirits as she passed me saying her legs were aching. She continued on, off into the distance, passing a few people who had passed me before she came up on me. This gave me more energy. I was able to trot now and then.
As I reached the 45 mile aid station Jason and Tanya were there, with Rich and Jeanie who were providing their own special aid to our group. They were wonderful in offering their support (and FOOD!) with genuine care. I sat in a chair for about 10 minutes I guess. Way too long to stay at an aid station in a race, but I was well ahead of my 13 hour finishing goal. Rich looked at me like "you gotta go man" and Tanya said, "you can't stay here long!"
I left happy knowing I could accomplish my goal, covering the next 5 miles in less than two hours. Doable. Even hiking on sore tired legs and knowing I had steep, rocky, Lucky peak to climb. Lucky peak is a bear! I came up behind two others climbing up but could not keep up, much less pass them. I stopped twice to catch my breath before cresting the hill. At this point I knew I was home free, A 100 mile runner beginning his third loop offered encouragement as he said "you're almost there." I could only think about him and how he would have to climb Lucky Peak sometime tomorrow at mile 98.
I finished in 12:22:00 greeted by my many trail running friends, and training buddies and special friends El And O!
I was Aching, aching, aching. I planned on trying to pace a friend on a portion of his hundred miler but I couldn't do it. I ached to much. Besides, he was running faster than I could hike. Thankfully He finished strong.
The shoes held up well. My Fuel? still trying to figure it out. I tried mixed nuts. Olives. fruit. Gels and dates turned my stomach, too sweet. I should go back to chicken sandwiches. Oh well, I'm not trying to WIN these races. Or get faster. I just want to complete them.
Why? I don't know. come run with me. It may spill out.

Tapering.

2011-10-24T19:09:00.005-05:00

Tapering really does a body good. During this period of tapering the body rebuilds itself. Muscles get stronger as they are allowed to rest and recover. This includes the heart too. I can feel it!
The last two weeks my mileage has decreased dramatically. Thursday of last week I went out for what I thought would be an easy 3 mile trail run at our groups usual weekly meeting place, Eisenhower Park. Don't know exactly how many miles I ran since the group was running hill repeats, thus throwing a wrench in my planned route. I haven't been using my Garmin lately. Instead I run a planned route or just go out for an hour or two not worrying about distance.
I felt I shouldn't be running hill repeats while I'm tapering, but the peer pressure got to me. I ran slower than my friends but completed 5 hill repeats and felt great.
Going in to the last of the Scallywompus Alamo Beer Challenge series(a 15K)this past weekend, I planned just to take it easy and complete the run with no plan to "race."
As I started people were passing me as I was running relaxed. But something happened at about mile 3. I picked up the pace and kept it up. At the turnaround of the out and back, I picked it up even more! It's only a 9.3 miler, but can I keep this pace up to the finish? I asked myself. I did and finished strong in 1:13:09, a 7:51 pace. That's fast for me.
My body gives me hints when I've trained too much. A little twinge in my left knee, very chapped lips, sore upper arms/shoulders. These symptoms have been with me the last two weeks. BUT IT'S SO HARD TO TAPER! I WANT TO RUN MORE!
But I tell myself, "listen to your body." And think, "Tapering does a body good"
Cactus Rose 50 miler this weekend!
Still can not decide what I'll fuel with. I'm thinking, Avocados, olives, coconut milk /water, sweet potatoes, Gels, nuts, and ........who knows.

Jesse

2011-10-19T17:49:00.004-05:00

I visited my friend Jesse today. Jesse is at University Hospital recovering from a motorcycle accident. I was a little apprehensive. Afraid I might say something wrong. I heard he was in good spirits and I was afraid I'd put my foot in my mouth and change that.
Jesse lost the lower portion of his left leg just below the knee. I thought about how I felt after dislocating my ankle a few years ago and how helpless I felt. My injury was nowhere near, and can not compare with what he must be going through.
Jesse was watching the football game last Sunday as his pre-teen daughter was sitting on the front porch at home waiting for the ice cream man to come by. He went out and told her he'd take her to the store if the ice cream man didn't show as soon as the game was over. The game was near it's end when Jesse went out to take his daughter to the store right down the street. Wearing her helmet, Joyce climbed on the bike behind her Dad and they headed out to the store. Cruising down the street an oncoming car decides to turn left at an intersection at the last moment, giving no warning, and slams into the motorcycle severing Jesse's leg and throwing Joyce into the air. Jesse can see his lower leg feet away as the car speeds off. Concerned for his daughter, Jesse crawls behind and around the bike and finds Joyce a little banged up but OK. Fortunately there was one witness and the driver of the car has been identified.
As I entered Jesse's hospital room he smiles and calls out my name. An old buddy of his was there as was his older daughter, a student at UT Austin. I was pleased Jesse was in good spirits and positive. He recounted the story and said he was lucky because it could have been worse. He was thankful for the fact that he was alive and Joyce was OK. And how he must and will continue to be there for his family. Jesse spoke about what he would do after getting a prosthetic. I told him he had to get two! On for normal activity and one for running!
Jesse had come to me recently and asked for advice on preparing for running a 5K in Austin. His older daughter had urged him to run with her and she eventually wanted to run a half marathon with her Dad. They were able to run that 5K last week and his daughter said it was him pushing her to the finish.
To my surprise, Jesse said he would run again. He looked forward to getting back at it. And He said he will.
As I left from my visit with Jesse I felt he made the visit easy, for Me. Jesse's job requires him to be on his feet. Life will change for him. He will have struggles. But I am happy that he has such a positive attitude. And I look forward to running with him in the future. I told him I would.

The good Doctor

2011-10-16T16:52:00.007-05:00

Yesterday V. and I spent the morning walking through the Historic King William area checking out the garage sales. There was some really cool old stuff for sale. The best part was viewing all the really cool, restored, old wood frame homes. Some have so much detail in shutters, custom overhangs, and sidings with unique color patterns, from earth tones to pastels These homes built over one hundred years ago, give you a sense of when life was simpler.
I met Doctor Roberto P. Trevino. A very nice mild mannered man. Dr. Trevino, a physician specialized in internal and critical care medicine, was manning his yard sale with his wife, and son. One item for sale was the Doctor's book, "Forgotten Children" The true story of how politicians endanger children.(2009)
This book presents the dark side of the diabetes industry. The diabetes industry is a $174 Billion dollar industry! The doctor writes his book like a novel, but it presents true events. It reveals how Politicians, Bureaucrats, and special interest groups (Big Pharma, no doubt), kept a program that had shown to decrease blood sugar content away from children that were at risk. The Doctor was very passionate as we spoke. I was very interested and told him how I thought this occurs in the Cancer industry, among others, also. Why would the Cancer industry try to find a cure? I asked. They're making money TREATING cancer. Curing it would put them out of business.
We agreed it's all in what we eat. WE are in control. I told him about Dr. Roby Mitchell's quote, "You'll never medicate yourself out of diseases you behave yourself into"
He liked it, and agreed. I think my friend Lalo, also a doctor, would agree too.
I bought his book. And he signed it!
Some of my friends, family, and co-workers think I go to extremes in what I eat and how I exercise. But I'm only trying to make myself feel good and to set an example for others. I try to stick to a diet that is almost Paleo, but I do indulge in a burger now and then. And I know Paleolithic man didn't have beer! I like beer.
I try to eat well and get my nutrients from REAL food. Did you know there is Organic junk food? Dr. Phil Maffetone wrote a report on this years ago. Do you know where it went? Nowhere. The packaged Organic food industry is another one you have to be wary of. “Organic” white flour, “Organic” pure cane sugar, is still sugar and is not good.
As far as exercise, I read a good quote recently, "those who say they don't have time to exercise, will have to make time for illness later"
I have to share this link. Posted on facebook by a friend. Watch the whole video. It makes sense.
http://www.youtube.com/watch?v=uCFZoqmKf5M&feature=share

shoes

2011-10-15T06:08:00.002-05:00

It's taper weekend! Taper for the next two weeks actually. No more long runs in preparation for the Cactus Rose 50. Now it's time to think about race day strategies in terms of fuel, drop bags, and shoes.
Shoes are a serious consideration for running at Bandera. Every time I put on a different pair of running shoes I wonder if they'd be good enough to withstand the many jagged rocks on the trails at Hill Country State natural Area. Or how long they can take the rocks before my feet start to ache. The rocks out there are like no others. I've run in the mountains of California,New Mexico, Colorado, and in the Grand Canyon. They Ain't got nothing compared to the rocks at Bandera. And the rocks at Bandera have Babies! According to my friend Chris. One Colorado runner said Bandera is where rocks come to die.
With all the running shoes I have, it's going to be a tough decision. Guess I'll take a couple pair. But which ones?

Running in the rain

2011-10-09T09:11:00.000-05:00

As ten of us drove up to Bandera Early Saturday morning for a run in the hills, rain clouds were gathering. We definitely need the rain but running in the rain does change things up a bit.
I carried a light rain jacket and made sure my iPod was in a water tight plastic bag. Who knows, maybe it won't rain and I can listen to music. A self proclaimed "very slow runner" brought along a small bag of flour in hopes someone would place small arrows at the turns on the trail. She wasn't sure of the route and starting in the dark would further confuse her.
It was raining steadily as we approached the park but stopped when we arrived. I laid back with Liza as we were sure to make the flour arrows at every turn. This would be OK as long as the rain stayed away. The sky was clear and the starry sky was beautiful, for just a little while. Liza would run back to make sure D was Ok and still on course. I would speed up to try and reach the group (interval training!). There was enough flour to last till daylight and the rain was yet to begin. We laid a few arrows made with sticks until we were sure D would be OK.
Some of us discussed our iPod music playlists. And what songs annoyed us. Our music playlists cover many genres. This made me pull out my iPod. I listened for just a short time as it began to drizzle. The clouds were gathering and becoming thicker. Running along a ridge over one of the higher peaks, the hills in the distance were surrounded by heavy dark clouds. Tom likened the scene to volcanic peaks in Japan. I thought it looked like something in the rain forests of Central America. The wind picked up and was cool. It began to rain and it felt so good. It has been too long since we've had rain and to feel it coming down on us was heaven. On the rocky hills this was great, but as we descended onto the lower dirt trails the mud began to stick to the soles of our shoes. Tim was to say it was like running with cinder blocks strapped to your feet. This and the fact that I was still sore from the weeks squat and lunge exercises convinced me to call it quits at 25 miles. Others left earlier due to time restraints. Chris, Tom, and Tim continued for another 5 as I laid on the picnic bench under the cover of a mesquite tree with the clouds and cool wind circling around me. D showed up and shared coconut macaroons with me and Stefan who also arrived before C, T, and Ti came back.
Tom ran around the campground hoping to reach an even mile, we thought. But this time he wanted to reach his goal of 31.07 miles for the day. He came up short, 31.04.

Running I've learned..................

2011-10-03T19:13:00.005-05:00

We can improve our well being by retracting from life for just a little while by emerging ourselves into an activity which stimulates our senses to the limit, and try to go beyond that perceived limit. Whether the activity be walking, painting, volunteering, Dancing, biking, or running. We can go alone, take others with us, or follow those who also enjoy the same activities. Listening, sharing thoughts, helping us grow, nurturing happiness. Happiness is found within us and is nurtured by sharing our thoughts and ourselves.
The activity that does it for me is running long distances. I am not special, anyone can do it if they wish. Enjoying the journey should be the goal, not speed. We should not rush the enjoyment of life.
There will always be others faster than you, others slower than you. But no one better than you if you are happy with you.

2011-10-02T13:35:00.004-05:00

The miles and hours fly by on the trails.
Saturday I met my friend Lalo for a planned 10 miler on the trails of Leon Creek. We began before sunrise on familiar trails to me but new to Lalo. The conversation was great and flowed like a river. We are new to each other but it seems we've known each other a long time. That's the feeling I get. We discussed how the trail running community is very welcoming and is so different from the roadies. In trail running it seems everyone is "In it together." On the trail, runners check on each other, share water, and you hear things like "Good job" "Are you OK?" At aid stations most people will share what they have. After races folks hang around and encourage others who are still on the trail and cheer other runners as they cross the finish line. You meet and make friends on trail runs and at Trail races.
Our 10 miler turned into an 11 miler and as Lalo put it, "It felt like five"
The brain plays a big part in helping our physical efforts. Music is a good stimulant, as is a good running companion.
Time passes very quickly and the effort seems so easy, when your running with good company.

Saturday was a good day

2011-09-27T19:54:00.004-05:00

On a five miler today my legs were a little stiff. Otherwise I felt great on my first run since the long training run of 32 miles last Saturday. I did spin in the garage on my bike yesterday. Maybe the fact that I hadn't been on the bike for months caused some of the stiffness today too.
The run Saturday went very well. It was my longest run since the 100K in January of this year. And the longest distance I'll run until the 50 miler at the Cactus Rose trail runs on Oct. 29. I think that's all I need to do in preparation for the 50. I don't feel the need to run multiple long training runs leading into a race. A couple medium to semi long runs back to back, along with one long run 4 to 5 weeks before the race is sufficient for me. I'll now give my body the chance to recover while still getting in good quality medium distance runs. I am doing something out of the ordinary leading up to the 50 miler though. The last race of the Alamo Beer challenge is one week before the 50 and is a 20 miler. Usually I'll only run a 12 miler a week before an Ultra so proper recovery after the 20 miler is crucial.
Back to Saturday's run.
After a breakfast of a soft boiled egg on a slice of toasted sprouted bread topped with feta cheese, I started at 6 AM, running the trails in Leon Creek. I was surprised to see a large group of runners so early. It was the Soler marathon training group. I surprised some of them as they ran on the pavement and I'd pop out of the trails onto the pavement as I crossed over to other trails. At one point, just at daybreak, the coyotes living in the creek bed began to howl. A runner looked surprised as her head was turning in all directions expecting a coyote to come out of the woods. I laughed with her as we spoke a bit as I ran on the trail adjacent to the pavement. I bid her farewell and wished her a good run as I headed back to the trails.
At mile 7 I exited the woods and stopped at a convenience store to buy an energy drink. I had my 3 liter pack on and it still had enough water for another 10 miles or so. On the road to the park, My friend Lalo stopped to say Hi as he drove to work. We chatted a little, until a car came up behind his. I reached Friedrich park at mile 13.5. One loop around the rocky technical trails in the park, where I saw a runner take a terrible fall, (he had two others with him who were at his aid) and I was at mile 18. Before leaving the park I had a banana, clif bar, and drank from the water fountain. Oh and I used the potty too.
Back on the road I reached another convenience store where I bought water to refill my pack and another energy drink. I also had gels, electrolyte capsules, and trail mix for fuel.
Mile 25 and I was back on the Leon Creek trail. It was 11:00 now and getting a little warm. It would reach 100 degrees again Saturday. Day 52 of 100+ degree days this summer, and now Fall.
I was happy that I was still feeling and running good. I had returned to taking in gels and electrolyte capsules after trying to run without them. Good choice for me.
I reached my stating point (home) at 12:15 and felt really great. It was a good run.+

Not so Long Back to Backs

2011-09-19T17:31:00.005-05:00

The Cactus Rose trail runs are coming up fast. This year I'll be running the 50 miler so I need to get a little more serious on my weekend training runs. 50 miles at HCSNA in Bandera is just about right. This year there will be a four person 100 mile relay at the Cactus Rose! That should be exciting!
The past weekend started with my race Saturday at the Mission Possible 20K. The third in the four race series of the Alamo Beer Challenge put on by Bart's "Scallywompus events."
Saturday morning was very very humid. There had been rain the day before and the skies were threatening to open up again. Rain? We hadn't seen rain but once or twice all year! Most would agree, the rain was welcomed. Running the trail along the San Antonio river south of downtown would add to the humid conditions.
I had once again planned to start at an easy even pace, slowly increase my pace about a third in to the race, and hope to have energy at the later stages of the race to keep the increased pace. This time I stuck to my plan! Usually my lack of patience gets the better of me and I blow it.
The course was very nice running along the river but some of the loops we had to run around small parks along the way were a little confusing. 20 minutes into the race I took in a gel. At about mile 3 we ran around Concepcion park. Memories swirled around in my mind. I would spend summers at my Aunt Rosa's house on San Antonio's southside as an adolescent. My cousin Max and I would Sleep on the screened-in porch at night, eat grapes off the vine and pomegranates off the tree in his back yard and go over to swim at the Concepcion park pool. I saw ourselves as kids running around the big open grassy field behind the pool.
By mile 5 the runners were pretty spread out which made it more comfortable running on the narrow path. The water running over the rocks in the river with birds scattered here and there made for a calm feeling. Running back after the turn around next to Riverside Golf course, it was good to see and high five friends also running the race.
Mile 8 and once again it was a loop around Concepcion park. I took another gel and felt really good. I was able to pick up the pace and started to pass people. I always go in to a race hoping to just run well but the competitive streak usually emerges. As we approached the start line people yelled encouragement and we continued north towards downtown S.A. This is also a nice area along the river, built and maintained for the tourists. The pavement along this section of the river is pebbled and the foliage is thick and lush. Some of the S.A. skyline is visible from this point. We crossed over to the other side of the river at mile 11 and headed back to the finish at The Blue Star Brewery.
At one point we came up to street level and there were NO SIGNS! Do we go back down to the river or stay on the street to the finish. No one was around me. Luckily I know the area and went back down to the river and to the finish. I later told Bart, the race director, that this was confusing. I finished in 1:41:02. I was happy, not spent, won another growler (second in age group). Justin, our trainer at work, won one too! as did his girlfriend. And my Rockhopper long time friend, pacer, and trail running pal Kelli won first overall female! I hung out with friends after the race and spoke at length to a childhood friend I ran into.
Sunday it was another run on the pavement. This time in Leon Creek with other Rockhopper friends. Tom, Brian, Tim and I met at the Mainland trailhead of the Leon Creek greenbelt. We started in the dark donning our headlamps as a light drizzle fell. Tim and brian would turn around at the 4 mile mark. Tom and I were in for 15 miles. At mile 5 or so we ran into Kelli, who has won all three Alamo Beer Challenge races by the way, and Joe T. They are training for the St. George Marathon in Utah in three weeks. Tom and I ran with them for a little over three miles at a slightly faster pace. I considered this speed work. Kelli and Joe were running at an "easy pace."
The last 4 miles it was Tom and I. We exchanged training tips. Speed work has to be a part of your training for better times and/or better more comfortable running in the late stages of an ultra. Incorporating interval training is good for building heart strength. Training in heart rate zones 2,3 and four, where you'll be running most of the time in long runs, is beneficial. And visualization. See yourself performing well, or suffering through a long run and visualize what you'd do to pull through that bad spot.
2 hours and 18 minutes after we started, I was cooked. Tom ran a few minutes more. Why? I don't know. Tom's weird that way.
I got my back to back runs in. Not too long but two good runs on consecutive days. Next week I've got to go long. 30 plus. I've got a new interesting route in mind too!

Reflections

2011-09-13T20:26:00.004-05:00

Talking with my good friend Orlando today, we reflected on the ultra distances we run. Is it really necessary to run ultra distances to stay healthy? No, it is not.
Our running group consists of people who run 50 milers, 60K's, and 100 milers. Why do we run such long distances? Everyone has a different reasons. Escape from the ordinary, Pushing to find out how far we can go, The camaraderie? I think that's it! The camaraderie. Most trail runners want to complete their run, but also want to help fellow ultra runners get to the finish.
I can't say exactly why I decided to run a 100 miler. I got caught up in the excitement of it all. And to see if I could do it.
What inspired me throughout it? Mostly my Son and my Dad, Who had passed on.
I like to compare my 100 miler to a great movie. When I see a great movie, I am reluctant to see the sequel. I did not see the Star Wars sequels for years or the Planet of the Apes sequels (OK, I'm Old) I have not seen the Batman sequels.
My hundred miler was so good, I feel no need to try another. I had so much support. My brother Andy and my good friend Tom crewed for me, I had friends very eager to pace me, I could not have done it without my crew and pacers, Marrisa, Liza, Kelli, and Kelly. And of course Chris, who stuck with me in the late stages of the run. We came in together at the finish. I don't feel the need to try and improve on that.
I think I'll try a few more "short" Ultras, like 50K's, 50 milers, and maybe a 100K or two.
But we really don't need to run these long distances for good health. A walk in the woods three or four times a week, a run now and then, and a few good workouts thrown in once, twice, or three times a week will do it.
Oh, and eat well too!

2011-09-11T18:07:00.003-05:00

We decided to meet at 3:30 AM this weekend (Saturday) for our trip up to HCSNA in Bandera so that we may start our run promptly at 5. Austin's Tejas Trails group was to be there, and we hoped to meet up with them at 7 AM. after we'd covered 10 miles. With the Heat we've been experiencing, we try to get most of our miles in early.
On our way up to Bandera, Tim, Tom, and I talked about what we've seen running the trails. Stories about Owls, Coyotes, armadillos, deer, snakes, etc. And I forgot to bring up the time Tom chased a baby opossum up a tree! Great things we see trail running.
It was a pleasure to meet new folks to our group. Connie, Ben, and Lalo were new to the rugged hills of Bandera also. The pace was faster than normal and I was afraid we may have scared the new folks.
We started our run at 5 AM, in the dark of course. A line of 10 headlamps in succession illuminating the trail was a sight to see. We were to find out later that it was Connie's first time running in the dark! And her headlamp broke midway through our nighttime run. She handled it like a pro and turned it into a handheld.
Back at the starting point we met David and Bryan from Austin and started on the second portion of our run, the next 15 miles of the Cactus Rose course.
We met up with Joe Prusaitus (race director of many Trail races in Texas) and John Kuss from Austin as we came up on the Big Nasty. The Big Nasty is a very rocky, short but steep technical climb.
We continued on to the Three sisters. HCSA (Hill Country State Natural Area) also known as Bandera consists of very rugged trails and climbs with names like, Sky Island, Lucky peak, Ice Cream hill, The Thee sisters, Cairns climb, and The Big Nasty. All littered with loose and jagged rocks. No easy walk through the woods. So it was no easy feat to see Connie and Lalo complete 25 miles out there on their first visit.
After our run we laughed ,joked, and congratulated each other for a good run.
Leaving the park, we saw a red tail hawk grab a small bird with it's talons and carry it off across the sky! Amazing!

Heat Relief

2011-09-05T18:53:00.005-05:00

Saturday, I went out for a 4 miler running on stiff legs due to soreness from my return to the boot-camp at work. My legs trembled as a result of the squats and lunges of two days ago. I'd been away too long and paid for it.
Sunday , a long run run with friends on Leon Creek. A cool north breeze blew in! Not cold for sure but mid 70's felt divine. A great relief from the very hot summer temps. We've had too many 100+ degree days with no rain.
Still sore, I was trotting lightly trying to bounce quickly off the ground to alleviate pressure on my still very sore leg muscles. This made my back sore! 23 miles later I was spent with sore legs and a sore back. but it was s till cool!
Monday the still cool and soothing breeze continued. 4 miles running and 2 miles walking was a bit easier today.
The heat relief was captured well in a poem written by my good friend John Palmer today. Sent to me today in an e-mail, Here it is, used by permission.

I'm out for a hike today. I'm sitting alone on the side of a hill under the trees while the wind blows. The swaying branches are causing the dappled light to move in soothing patterns across the landscape. Their creaking is like a quiet song. Its early afternoon and surprisingly the breeze is still cool on my skin. I wonder if it will blow away the heat; at least for a few more days

On the trails, Nature's simple wonders make me smile

2011-08-31T18:32:00.002-05:00

Run from home.

2011-08-28T13:52:00.008-05:00

86 degrees at 5 AM! That is UNBELIEVABLE! Then again, the forecast was for a high of 108! This has been a terribly HOT summer in south Texas. I headed out the door at 6:15 AM towards my favorite trails, The Leon Creek greenbelt. They say the coolest part of the day is just before sunrise. It's true. I felt it this morning. It's weird but it actually felt VERY cool in the creek for a SHORT time just before the sun came up. It actually reached 110 degrees today! I shed some clothing soon after starting this morning's run (stashed my shirt at the trailhead) and ran shirtless for most of my run.
My original plans were to drive 6 miles over to Helotes TX. with my bike, run 15 miles then ride in a memorial ride for Pete Vandermey. Pete was a local runner, rider, and Tri-athlete. I rode with Pete many times out of Roger Soler's sports in Helotes on the Thursday night runs/ride. Pete was an extraordinarily very friendly guy. About 7 years ago Pete was diagnosed with Pancreatic cancer. He seemed to take it in stride and fought it for over 5 years. Going through cancer treatments, Pete still continued to ride his bicycle when he could and hung out with the guys always smiling. He knew very well that the survivor rate for those suffering from his illness was very low but he kept a stiff upper lip and continued to ride and run. Ultimately, Pete succumbed to his illness. This was the second annual ride for Pete. I didn't make it to Pete's ride. I decided to run 16 miles on the trails in Leon Creek thinking about Pete and others who I've known that have struggled with illnesses and kept fighting and smiling. Maybe the group Pete ran and rode with helped him without realizing it. Maybe that's why Pete kept coming out to ride. I feel we must continue to stay active and encourage those in our lives whether they are runners, riders, walkers, or not.
This brings to mind the cyber banter I was a part of last week. The trail (paved) series I've been running this summer has a facebook page where the organizer asks folks about different subjects concerning the races. One of the questions was about headphones and safety. I chimed in and stated it was not not a good idea and we should look out for each other instead of retreating into our own little world. Some responses were rude. Pretty much saying "I can look out for myself!" I then chimed in with the statement "That's what I love about the Trailrunning community, as apposed to roadies. most Trailrunners care about each other's safety and helping one another succeed."
We all should, look out for each other

Hill Country Road Running.

2011-08-21T13:51:00.005-05:00

This morning I met with a few friends to run the back-roads from Boerne, TX to Babcock Rd. near loop 1604. A 19 miler for Tom and I, while the others were running 24. I usually don't run roads for long distances but the scenery on this route is very nice. The route is very hilly through ranch land with wide, long, views of the Texas Hill Country. You can see hills miles away dotted with cattle, horses, and deer. Tom and I started just outside Boerne at 6:30 A.M. While other friends started 5 miles up the road. Tom and I would start 25 minutes after them in hopes of they catching us near the end of our run.
We named the hills as we ran. Usually with some not so nice names. One short but steep hill which we reach after climbing for two miles is now known as "Little S*#t."
Tom and I ran in our HOKA'S! Tom was sporting the latest model too. These shoes are great for the road. Some have mistaken them for the shape ups or Clown shoes. But they do help cushion the pounding on the road. The pace was nice and even. We were usually at about 8:30 to 9 minutes per mile, picking it up to 8 or just under on the downhills. I would shorten my pace and pick up the cadence on the uphills. Tom thought I was a bit aggressive by doing this, but I get impatient and attack the hills.
Joe had set out some water and I also "borrowed" a little bit from another group that was running part of our route and had a couple of ice-chests out there too.
I was trying to "Drink to Thirst." As Dr. Tim Noakes (Professor of exercise) had suggested. I usually go by the old adage, "If you wait to drink until you're thirsty, It's too Late."
I felt good and strong, so I continued with this plan. Until.............At mile 16 I paused to water a tree. I had previously relieved myself and all was fine. But this time, there was a red color in my urine. Not good. This has never happened to me. Tom suggested I drink more. Later two of my friends who are in the medical field told me the same and said to keep an eye on it. I continued for three more miles feeling OK but worried.
4 hours have passed and seems all is well. I've had 5-16oz. bottles of water since the run and the color is good!
Maybe the drink to thirst thing doesn't work for me.
I am reminded of a quote from Dr George Sheehan, "We are all an experiment of one."
Oh! Gotta go! (That's a good thing)

Mac Allister Park 15K

2011-08-14T16:37:00.005-05:00

It was Fun at the "Alamo Beer Challenge" 15k last night! My friends Kelli, Domingo, Elda, and Orlando were also there along with some of their friends. We all ran the 15K. It was a real Party atmosphere before and after the race.
After the morning's 11 miler in the hills at Bandera, I tried to take a nap during the day but couldn't. I rested a bit though.
At the 7:30 PM start that night, my legs felt heavy but loosened up after a mile. The course was on asphalt through the wooded areas of Mac Allister park in San Antonio, so it felt like a trail run. I carried a handheld water bottle and a headlamp in my waist belt but never pulled out the lamp although the last two miles were in the dark.
Mac Allister park was at the outskirts of San Antonio when I was a teenager in the 70's, and was known as "North east preserve." The deer have become almost domesticated since then and watch us humans at a close distance as we walk or run through their woods.
I got into a good rhythm after 4 miles and felt good throughout. I didn't make my usual mistake of starting off too fast. I couldn't really. But I was running the best I could. At the start of the second loop I reeled in a runner wearing a camel back. We ran side by side for about half a mile exchanging pleasantries. As I inched forward, ahead of him, he picked up the pace and got in front of me. That's fine I thought. So I just ran behind him, feeding off of his pace. At the 6 mile aid station he stopped as I ran through. I didn't see him again.
It was strange how the glow sticks the last two miles were on the ground, and every five yards. Unlike most trail runs where they are so far apart sometimes you feel like you may be lost.
Even if I hadn't run in the hills at Bandera that morning, I doubt I would have done any better. My finishing time was 1:20:and change.
Post race there was beer on tap from San Antonio breweries. Alamo Brewing, Freetail Brewing, Ranger Creek Brewing, and The Blue Star Brewing company!

Running through a race

2011-08-13T10:02:00.005-05:00

I had a great time time running at Hill Country State Natural Area outside Bandera,TX this morning. I'll be running a 15K trail race at 7:30 tonight but couldn't pass up the opportunity to join the "Fun people" at Bandera. So I'll be "running through" a race tonight. I think that's the proper term for running a race after a training run. Anyway, we laughed at how down here in Texas a hilltop breeze feels "Cool" even though the temperature is in the 80's at 7 AM and the humidity is somewhere near 90 percent.

Riding with old friends

2011-08-07T11:36:00.003-05:00

Today I rode with some old riding buddies. Mike, John C, his wife the good Doctor Adelita, and John P.
It's been a long time since I've ridden with these guys. We rode south of San Antonio on some quiet rural roads. I couldn't help remembering great times we had in the past on many a bike ride. Mike and I rode the MS 150 Bike to The Beach years ago. I recalled how we were really pushing the envelope and I was talking to Mike as he drafted me. I got little response. When we stopped at an aid station, Mike said he couldn't talk much because his tongue was hanging out and flapping against his back! He was being facetious of course, but we had trained well that year and we were moving!
I told John P. that it was John C. who pushed me into long distance running. John C. encouraged me to run beyond the 5 and 10K's. He actually challenged me. And teased me by saying, "you're not a runner until you run a Marathon." This is not true, but it was John's way to motivate me. Now that I am an ultra runner he thinks I'm crazy!
I was on my bike today because I've been having some lower back pain. As I write this I am listening to Dr Vijay Vad on PBS. He is a back specialist and says Sitting for hours on end, as most of us do, and stress is a big contributor to back pain. Funny, I ran into an old friend yesterday and asked him if he still has his chronic back pain. He said he started making notes on when his pain was the worst. His findings? Christmas, Thanksgiving, Birthdays, etc.
I think mine is due to running on concrete too much too hard and heavy weight training. I've got to ease up.
Dr. Vad Also said that walking is one of the best ways to exercise the back! And we must reduce inflammation in the body by eating a healthier diet! Mainly increase Omega 3 fatty acids.
But I won't go there right now. I've written about how eating well is beneficial for overall health. And I preach it, but people think I'm nuts :-)

Think it, and it will happen.

2011-07-31T15:36:00.008-05:00

Today it was REALLY humid. If you're from around these parts, 50 to 60 percent humidity is not too bad. Today the humidity must have been over 80 percent. That IS a bit too high. Now I know how some of my friends feel when they're soaking wet with perspiration. I usually don't perspire much but today I was soaked! At least I found out my cooling system works well.
I have decided to run with a heart rate monitor to keep from going out too fast (a problem that always plagues me, especially at races). Trying to keep in zone 2, I headed out for a 17 mile trail run on the familiar Leon Creek trails. John sent me a text last night and asked if I'd run by OP Schnabel park to meet him so he could run about 3 miles with me. As I came out of the woods and on to the parking lot at the park, I see John sitting on his truck's tailgate swinging his legs like a 5 year old kid. He hops off when he sees me, and thinking I did not want to slow down, he hurried to run with me. I was in no hurry. We greeted each other and walked to the trailhead back to the creek. It was great to have John's company for three miles. we caught up on things. Although we were running at an easy pace, the 3 miles went by too fast. John bid me farewell and I continued on as I remarked "I hope I see a snake!" John responded, "You will."
Another thing I have to work on is fueling. I am notorious for not eating, hydrating, and replenishing with electrolytes early enough. I have suffered on many a run and race because of this. While running, I get in a trance where my mind begins to wander and when the thought of fuel does cross my mind I think, "I'm OK." I made it a point to consciously think about drinking and taking in electrolytes today. The food? Well I waited a bit too long. Gels and power bars don't do it for me anymore (except for an occasional LARA bar). I had my own trail mix creation of Pumpkin seeds, goji berries, sesame seeds, walnuts and almonds, and also some dates.
At mile 13 I thought I should eat something so I stopped to take in some dates. I pulled them out of my Nathan hydration pack pouch, put two in my mouth, and as I began to run again, THERE IT WAS! And it was a beauty! Thanks John!

Customer service, recurring rabbits, and Nutrition.

2011-07-24T12:53:00.011-05:00

It used to be, you'd ask for help at a department or specialty store and the workers there knew where to find what you're looking for and take you to the item. Not so much anymore. Today at Target I asked three people for help and got blank stares then "I don't think so" for an answer. I found the items on my own. I looked for the "deer in the headlights" looking employees to advise them on where the items were but they were nowhere to be found.
This reminded me of a recent conversation with a co-worker. In casual conversation he told me he worked at Wright's Sports 30 years ago. Wright's Sports! That was a great store!
Back when San Antonio was a big little town of just under 500,000 people, there were only a few true sporting good stores here. There was Wright's sports which had three locations, American Sports, Paternick's and Gibson's. Gibson's was where you'd go for hunting, fishing, and camping gear. Wright's, American, and Paternick's were specialty stores where you'd find sport specific gear like Soccer, Baseball, basketball, volleyball, etc. and also running shoes, shorts, shirts. Wright's, American, and Paternick's outfitted many school and local league teams with state of the art (for the day) equipment and uniforms. As little league baseball players we wore real wool button down shirts and wool pants with belts. Just like the big leaguers of the day!
I remember walking into Wright's sports for the first time with my big brother. I was 12 years old and we were there to purchase my first REAL pair of Puma leather soccer shoes. We were greeted at the door by a man sporting a pencil thin mustache, wearing black slacks, a white shirt, and a tie! He had a measuring tape over his shoulders. This man took me over to the shoe department and measured my foot with one of those fancy foot measuring devices. When he brought out the shoes he laced them up, making sure there were no twists or bends in them, and using a shoe horn put them on my feet and had me walk around. He never left our side and we got the utmost in customer service. My brother bought those 25.00 shoes for me back in 1970 and I still have them. They are a reminder of my generous big brother and a simpler time when customers were valued.
There are still a few local sports stores that give good customer service like Roger Soler sports and Good sports. But not like the old days. And these stores' inventory is not as varied as Wright's, etal. But The times have changed and are ever changing.
On a better note, I had a very nice 11.5 mile run this morning. My good friend Liza joined me for the first 3.5 loop, she's coming back from an injury. Liza helped a Turtle cross the trail, making sure a mountain biker didn't come barreling down the trail and run over it. I told her to hold it at her side. The last time I picked up a turtle to help it across the street it peed! It missed me though. On my run I saw a rabbit 28 times! Not the same rabbit. Although Liza said it was.
Our conversation centered mostly about nutrition and I told her about a great quote I heard recently by Dr. Todd Schlapfer ND. I have gotten into heated discussions with family members on this subject. Here it is;
"Food can be a bad drug or a medicinal agent. You can either predispose yourself to the things you're inherited to, or alleviate or avoid those predispositions from occurring by what you do with food. Food, you gotta do it. But HOW are you gonna do it?"

Late Friday night race

2011-07-16T06:38:00.008-05:00

San Antonio, Friday night, 100 degrees in the shade. Good time for a race? Apparently 800+ people thought so. I expected maybe 100 or so. The number of people there last night for the 7:30 PM start was a surprise. It's great I think. The running community is growing here in San Antonio and Bart Childers' Scallywompus events put on great races. I hope he continues to have success and his events stay around a long time.
I wanted to do well running the 10K and ate light throughout the day, plus I hydrated all day. I must have drank over a gallon of water after noon leading up to the evening start. I also had a drink made from water, Chia seeds, freshly squeezed lemon juice, and a little stevia mid afternoon.
Before the race I hung out with Elan-Or, the Justins, and Pam, who were also running. John was there to cheer us on.
Just before the race start I had 16 oz. of coconut water and decided to run without a handheld bottle. I could have used the handheld.
I started out a bit to fast but settled in to a comfortable pace about mile 3. The race was on the paved trails of the Leon Creek greenbelt. There are two short bridges where the trail crosses over the dry creek bed. These bridges are constructed with steel and concrete. You wouldn't think they'd give. But they do! As I ran across the first one I thought the heat was getting to me as a feeling of lightheadedness seemed to come over me. Oh no! Then I realized it was the bridge slightly moving up and down. Some people would later say they felt sick to there stomach after the bridge crossing. Tom was working the aid station at the turn around and had written "GO Tony" in chalk along with "GO Kelli" (who won the woman's division) on the pavement.
Edgar and Richard yelled out my name as they rode by on bicycles serving as race marshalls.
Reaching the finish line John was there offering me a high five. I crossed the finish line at 48:12, good enough for third place in the 50-59 age category and a Growler as an award.
It was fun hanging out with many friends who were there running, spectating, and volunteering.
I often comment on how a friend once told me, "Just go out and have fun, Because after you're done, There won't be any pretty girls handing you flowers"
After the race, Tom had Kelli hand me a bunch of flowers.
Great friends. Thanks guys!

Energy sans injury

2011-07-06T19:07:00.006-05:00

Out for a 6 miler this afternoon and it was hot! The poor deer can't even get a good days sleep. They are all over looking for water no doubt.
To my surprise I was able to maintain a swift pace today. I wonder if it's the coconut milk I've been drinking lately. I have more energy than usual. One thing I do know is I've been running strong and not hurting anywhere in my body. Unlike last year when I had a groin injury, Plantar Fasciitis, and just plain fatigue. I pondered this after a 17 miler last Sunday with Tom and the only thing I've done different is attend the boot-camp twice weekly at work. Justin, our trainer, is really good at changing things up. Each boot-camp is different except that at every session we perform squats. Standard squats, forward squats, reverse squats, and side squats. Or are those lunges? Anyway, Some are fast, some slow, some with weights and some without. This I think has given me more leg and core strength.
I have to be careful not to speak too soon though. Today I twisted my ankle. Not too bad. I ran it off and I hope it passes as quickly as my foot injury this past Sunday did.
After the run with Tom, V and I took the grandkids to the Movies. I was seated at the end of the row next to the aisle. As a woman turned in to go to her seat down my row she missed a step and fell to her knees with one of her knees slamming down on my foot! It hurt really bad and I moaned. This woman went down on her knees in an attempt to keep her two cokes and popcorn from falling on me. Thankfully the coke cups were covered and popcorn doesn't hurt. With a grimace on her face she asked if my foot was OK. Seeing the pain in her face I quickly said I was OK and asked her how she was and if she could get up. Her teenage daughter and I tried to help her get up as she squinted her eyes and said she wasn't sure she could. Again she asked how my foot was. I ignored my pain and tried to comfort her. She was just as embarrassed as she was hurt. And half the theatre gawking at us was no help. She stood up and with he help of her daughter took her seat.
The pain in my foot subsided but the pain of having to sit through the showing of the Transformers never did. Save your money and buy Cuervo (a saying an old boss of mine repeated frequently).
That night the pain in my foot returned. I took some ibuprofen before bed and was Ok in the morning.

My Heroes!

2011-07-02T15:09:00.011-05:00

My Aunt Hope is in town today. She's on her way back home to Denver City after a short visit to Corpus Christi visiting my cousin. My Mom's little sister and the two remaining "girls" from Mom's side of the family (13 siblings), was the cause of a few cousins getting together for brunch. The three aunts range in age from 63 (aunt hope, pictured) to 85.
I commented to aunt Hope about how she looks good and seems to have lost weight. She's lost 25 Lbs! How? By exercising and cutting back on carbs and sugars. She told us how her diabetes was worsening and she was at the point of going up a dress size. This she could not accept. Aunt Hope decided she had to take action to take care of her self naturally. The decision to be more active and to eat healthier was one that I applaud. Her diabetes is well under control without medication and is almost non existent. The way I see it, She turned off the gene that makes her susceptible to diabetes.
So many people just throw their arms up and resign themselves to a life on prescription drugs. Not Aunt hope! She gets on her stationary bicycle daily, tends to her garden, and eats right.
Aunt Fran who is 85 still gets around too. A little slower these days but she loves to be out and about.
My Aunt Rosa, (74 yrs. young) told us how her Doctor was surprised at her vitals and her blood work numbers. Everything in check. The Doctor asked her what she eats. "Beer and peanuts mostly." she responded laughing loudly.
Aunt Rosa does love her beer. But she also rises early, walks 1 mile everyday and also tends to her garden. She eats well too, along with her peanuts and beer.
I think besides their decision to live a healthy lifestyle, my aunts are also very happy people. People who love family, love to laugh at themselves, talk, and give hugs.

Think about it

2011-06-23T17:39:00.004-05:00

Up ahead along the the right side of the road, a cyclist rode his bicycle. This was no ordinary cyclist. His legs showed no muscle tone. The size of t-ball baseball bats, his thin limbs pumped up and down as he moved down the road. In stature, He was the size of a small child of maybe 11 years old. I was overcome with sympathy for him. He seemed to be afflicted with a spinal disorder. His upper back was larger and higher on the left side and his torso was short. As I passed him, I noticed, this was not a child. It was a man. A young adult.
Joy riding? Or getting to where he must or desires? I don't know, but he wasn't letting his limitations hold him back.
Most of us are very fortunate in that we can move freely, effortlessly, and painlessly. Sure we have difficulties now and then. But how many of us have serious physical limitations? We may have physical limitations that were self inflicted but those we can usually overcome. Many times we take for granted the fact that we can get out of bed on our own, groom ourselves, or not. Head out the door to work or play. choose what we will eat and the fact that we can feed ourselves when, where, and how we please.
My youngest sister was born with severe physical and mental disabilities, but she was alive. My sister needed the attention of a baby all her life. Doctors said she would not live past adolescence. She proved the doctors wrong. Mom tended to her in a very caring and loving way until she could no longer handle the 24-7 attention my sister required. Mom was aging. Reluctantly, Mom and Dad placed our sister in an assisted living facility for the remainder of her life. Minnie lived to be 45. She lived 11 years after Dad passed and 9 years after Mom passed. Today we laid her to rest. I can't help but to feel guilty for taking my physical abilities for granted as well as not giving much more attention to my little sister. I wish I could have been there for her more. I am guilty of thinking "oh, She's Ok." But not checking on her more often. The people at the facility she resided at were with us today as we laid our sister to rest. These are exceptional people. Those who devote their lives to working with people who cannot care for themselves are to be commended. They are devoted to their work, and to those that need the most help. We don't think about these people much, the ones needing help and the ones providing that help.
Think about how fortunate you are next time you walk out the door. Think about those who care for those who can't care for themselves.
Think about that young man riding his bicycle down the road, not letting his physical limitations hold him back.

"I have to keep moving, or I'll catch up with myself"--Ray Romano

2011-06-19T08:27:00.001-05:00

I heard this quote this morning and I think it's great!
Recently I was involved in a heated discussion with family members on what causes disease in our human bodies. It was stated that diseases we develop "are in our genes." I disagree.
I say what we have ingested through out or lives and what we now put in our bodies directly affects our health. The reason some diseases or medical conditions exist and remain in families is because most often eating habits and physical activity or inactivity remains the same.
In "The new Detox Diet" By Elson M. Haas, M.D.
Dr. Haas describes how it is important to keep a healthy, balanced GI function. A GI tract imbalance can lead to systemic disease. Maintaining good bacteria in the gut by consuming healthy nutrients and a healthy lifestyle leads to balanced GI tract.
"Over consumption of non nutrient compounds, and under consumption, or under assimilation of required nutrients may produce deficiencies and may lead to allergies or other immune system problems." Elson M. Haas, M.D.
It was also stated in our discussion that as we age, "something's got to give."
This is true. But we can keep moving and try to keep eating healthy to stay ahead of that "something" that's gonna give!
Keep moving, or you'll catch up with yourself!

101 degrees in the shade!

2011-06-15T18:20:00.003-05:00

It has been very hot very early this summer. The trees are starting to feel the effects as their leaves are drooping. The bank sign read 101, so I thought I'd run in the shade of the Leon Creek bed. It was breezy when I started out at 5 P.M. on the road. Once I was down in the lower creek bed the shade was a relief but only for a short time. I realized the breeze was no more! My water was room temperature at the start and almost hot midway through my 7 miler. I hesitated to drink but knew I had to.
The past few months I've been running short races and going all out. Pushing the envelope. Now I have to learn to pace myself (something I struggle with) on long training runs in my preparation for the Cactus Rose 50 miler in October. In today's heat, I had no choice but to slow down.
Deer were roaming around this afternoon, a rarity. They are looking for water no doubt. I saw a fawn I'd seen about two weeks ago in what must have been it's first or second day on this earth when it could barely walk on it's new legs. Today it bolted through the brush, ran, and was long jumping like a pro. I figured it was the same one I'd seen two weeks ago, it was in the same area and it's spots looked the same. If Santa sees him jump and leap now he's got Rudolph's job. I'd bet he'd enjoy a north pole winter better than a south Texas summer.
Studies reveal that heat training improves performance and benefits are reaped during the cooler months. I look forward to those cooler months. In the meantime I'll tolerate the heat of summer here in South Texas.

great weekend, great people

2011-06-12T20:24:00.005-05:00

I feel very fortunate to have such wonderful friends. Old and new. Friday I visited with a friend I've had since early childhood. Very Early! Nancy and I have been friends since pre-school (when I used to sing to her). I was sweet on her then. :-) We continued a great relationship through the years. You know you have a true friend when although you have not spoken in over 15 years, you can pick up where you left off. Nancy and I visited for over two hours and every moment was very enjoyable. She's still sweet.
Saturday I volunteered at the Texas Folklife festival. Helping my old church to raise funds for the parish. An old friend showed up! I have not seen Joe C in more than 30 years! He strolled in ready to help and politely said Hi to everyone. I said "hey Joe how's it going?" He took a second look and with a smile on his face responded "Maldonado!" We caught up.
Working the Gordita booth was interesting. But not as interesting as the people watching at the Festival. People are so funny. The majority are very nice. The little old lady who wanted a specially prepared fruit cup was sweet and patient. The young Asian girl with the perfect Spanish pronunciation, The lady who wanted to be positive her Gordita was made with PURE corn masa. The young ladies "strutting their stuff."
Later in the day it was our running group's inaugural picnic. A fantastic time with great people and great food. We have such a wonderful group. We recognized the group's grand Pu-Ba, John P. who is responsible for starting the group 6 years ago. It's grown from 3 members to about 15. Tom presented him with a gift we can all contribute to in the future, One of HIS TOENAILS! Long distance trail runners lose toenails all the time, so John can rest assured he'll add to his collection.
Today Tom and I ran in Leon Creek. We headed south from Bandera road. Usually we head north. It was a nice change of pace. We ran beyond the paved trail and into the Leon Creek rock bed. Tom and I engaged in great conversation.
Another friend I can share myself with. The best possession one can have, a truly wonderful personal relationship. And I am fortunate to have several.

Heat, drooling, treasures

2011-06-09T20:44:00.004-05:00

Running shirtless in today's heat felt good. I only run shirtless when they're aren't too many people around and in 90+ degree weather, but it feels so nice. We ran our usual pre-boot camp road route today. E, O and I have run this route so many times and only today we noticed a pomegranate tree on our route. We decided to pick a few (they were hanging out into the street), as we tried to be quite and stealth like, E, who's wearing head phones, shouts out to O, "WE NEED TO GET YOUR MOM TO PLANT SOMES SEEDS!" SHHHHH!
After boot camp back at work I headed out to IKE to run trails with our group. Arriving I saw Kelli's SUV and my jaw dropped and I began drooling as I saw the decal on her rear window! R2R2R! Where did she get that? I want One! I've got to find her on the trail NOW!
I met up with Tim and his G'friend in the parking lot. We talked about Tim's upcoming Ultra. His first. I offered some advice as I accompanied them for 3 miles into Tim's 12 miler today. I didn't see Kelli and her SUV was gone when I got back to the parking lot.
I caught up with her, Joe, and Chris at our usual watering hole. I pleaded with her to tell me where she got the decal! Another friend had them made after he also ran the Grand Canyon from the South rim to the North rim to the South rim. She'll try to get me one.
We spoke of her and Joe's recent experience and I reminisced on mine. We agreed it was an experience like no other and how we will always remember it and those that were with us.
You never forget those that experienced the same feat with you, and or helped you complete a long distance event. Whether your first 10K, Marathon, an ultra or an adventure run. These are people and memories you will always Treasure.

Injuries abound

2011-06-08T18:54:00.003-05:00

Seems like most of my group is injured. Broken bones in the foot, detached tendons in the ankle, pain on the ball of the foot, stitches on the top of the head due to a run in with a low hanging branch on the trail. Well, That's the nature of the beast. Run long enough and you're bound to have an injury or two at some point.
Me? No injuries, just can not get in any kind of rythym. Oh, I've been running 20 to 25 miles a week which is "ok" but there is no set pattern. And I've been road biking on some Sunday's. I guess it's ok. Maybe I'm out of whack because I've been following an exercise program from Ben Greenfields book, "shape 21." it's an exercise program that changes everyday and geared to someone trying to lose weight but I find it beneficial to build strength too. I've lost a little weight. Maybe too much. A coworker asked me yesterday if I was at the company boot camp in hopes of gaining weight!
I can definitely tell I've gained strength. Maybe the workouts coupled with the bootcamp have contributed to some fatigue, thus hindering my running training. I'll stop the strength training soon to begin training for my next BIG trail run, the Cactus Rose 50 Miler.
Today I ran alone thinking of my running buddies, fantasizing about running into one. Then I saw an image of one in my mind wearing a cool looking blue cast around his ankle.

Snakes, low hanging branches, and Tetanus shots.

2011-05-28T11:20:00.003-05:00

The gang was headed to Bandera for 20 miles in the hills this morning. I just wasn't up to it so decided to run for about two hours on the familiar, mostly flat, winding trails at nearby Leon Creek. Tom joined me at 6:30 AM and we started on a leisurely paced run. The trails are single track and overgrown with brush and low hanging branches. Some branches are pretty big too. I have to constantly be pointing out these low branches to most of my friends. Especially the tall ones. At 6'4" Tom has to duck more often than most.
I was telling Tom a story of a childhood friend who came to school one day with a grass snake. He was scaring all the girls and acting tough among the guys as the snake bit him on the arm. The teachers made him release it outdoors and we found out later he was taken to the hospital with an infected arm. Tom told me the story of the BOA he had as a child and how it once bit him. He didn't tell his parents for fear that he may need to have a tetanus shot as was the case when his snake bit a girl who cared for the snake once.
The run was going well. As we descended a short hill, we had to go over a big fallen tree. We slowed, went over the tree and accelerated while ducking under a tree branch when a sharp piece of a broken branch caught the top of Tom's head. Ouch!
Tom touched the top of his head and had blood on his fingers. More than just a few drops. Then blood was free flowing down the back of his neck! I gave him some of my tissue paper. I though about taking my shirt off to give him but then I thought, I don't want to compound the pain with my sweat on his wound.
We got back to our vehicles and I advised him to see a doctor. The gash was at least two inches long dead center on top of his head.
Tom called back later and told me he saw a Doctor, has four stitches on his head, and got a tetanus booster shot! Hopefully this will not negatively affect his rafting trip in Colorado next week.

Running buddies.

2011-05-22T11:39:00.004-05:00

The humidity was not so bad this morning in San Antonio. Yesterday though you could reach out and touch it. I went out for two runs this weekend at OP Schnabel park with great company.
Saturday morning we had a new person join our group and we showed her around OP Schnabel park. We ran into an old running buddy, Paul Baltutis, who is training a group of runners for the San Antonio marathon. We chatted with him and his group. After the pleasant 8 mile tour of OP's flat trails I walked over to the soccer fields and met up with Liza's son and husband. I was a little late for Asa's game but enjoyed post game refreshments with them.
Today's run began in the dark. Again we met up with old running buddies, one who had not run at OP. This time one of the three pals we met ran with us. I took the group of 5 on a tour of OP's most technical trails. There are a few short steep climbs and some gnarly hairpin turns on a cliff side but it's not all that bad.
12 miles today in what seemed like a cool day compared to yesterday thick humidity.

Classics

2011-05-15T16:21:00.003-05:00

The cool weather today added comfort to a very pleasing ride with my friend John. John rode his classic 1978 Mercian lugged steel frame road bike. My lugged steel frame bike is only 20 years old but I like to think it's a classic too. No fast paced riding. Just an enjoyable low cadence casual ride over quite roads on hills from Helotes, TX, to the Starbucks in Leon Springs, TX. We chatted over a cup of coffee outdoors for about 30 minutes before cruising the 10 miles back to Helotes. Great company and great weather to clear the mind and leave the mad world, if only for a short time.

Meditation and an acrobatic squirrel

2011-05-08T14:11:00.003-05:00

More than just physical benefits running also has many mental benefits, as we who run know very well. It's a great feeling when you get in the zone and forget about all the troubles in the world. There are many other forms of mediation. Tai chi and prayer come to mind. It is said that the belief in a supreme being and devotion to a higher power is very beneficial for the soul.
On yesterday's pre-dawn run, as I ran along the paved trail in Leon Creek I saw an image up ahead. I could not make it out. What is it? As I got closer I noticed it was a tall slender man dressed in a long robe, bald except for a pony tail and in sandals. When I was running past him I heard chanting and honestly was frightened. I ran faster trying to distance myself from this person then thought, Why? This guy is praying. He's in meditation. He's not going to chase me. He may not pray in the way I am accustomed to but then he doesn't have to. We are free to pray to the supreme being as we please whatever we call him and in what ever way we wish. We are sometimes afraid of what we don't understand. Still, it was a bit strange to me.
Another unusual sight was the weird squirrel I saw in Leon Creek today. I've chased and teased squirrels all my life and I have never seen a squirrel like this one. This guy was small too! As I descended into the lower creek bed there's this little squirrel with his back to me and I guess I scared him. He jumped up and did a 180 in the air! When he landed he ran off the trail and on to a bush then jumped sideways onto another bush then another, timing the swing of the small branch just right! I've seen squirrels take a running start UP a tree and on to the next and down a tree onto the ground or a lower branch but this is the first time I've seen a squirrel jump sideways. This was one athletic squirrel!

Forgot My Shoes!

2011-05-03T19:23:00.003-05:00

I was all set this morning as I left for work. Today was boot camp day and I packed my shorts shirt and NEW SOCKS! I looked forward to running this afternoon with O and E on the roads in the Monte Vista area of San Antonio on this unusually cool day. We rarely have weather this cool in May here in south Texas. 70 for a high with very low humidity.
I arrive at work and while unloading my gear, I realized "I forgot my shoes! Oh no!"
I really look forward to the boot-camp because it forces me to challenge muscles I usually neglect. As runners we sometimes forget how important weight bearing exercises are. We sometimes work with light weights but mostly work with our own body weight. I have seen the benefits of this type exercise on my running. I've always known this, but I need that push.
Oh well, Lunch today was very nice though. I had lunch with two co-workers at "Greens" This restaurant serves vegetables they grow! You walk through their garden to the front door. I had the Monks plate. Quinoa, Kale, and Black beans, Yum! And one of my friends gave me her uneaten half Quinoa burrito. Quinoa, beans, avocado,
spinach, beans sprouts, and red onions in an organic wrap!
I did run today. 6 miles at OP Schnabel park. Fueled by Quinoa! Very nice.

Feel good training

2011-05-01T11:07:00.002-05:00

The Back to back trail runs this weekend felt good. 11+ on Saturday with Tom and John began in the dark at OP Schnabel park. Spooky eyes everywhere as the deer were stirring and wondering "who the heck are these guys with headlamps?" And the little baby possum running for his life up a small tree as Tom teased him by shaking the tree and telling him "go, go, go!" Tom and I were feeling it and We finished up with a fast paced last two miles.
Sunday it was 9.98 for Jean and maybe 9.78 for Brian, Chris, Liza, and I (we didn't detour). But we'll call it ten. Although Chris and I tried to convince the others that any fraction of a mile over an even one will be rounded up to the next mile. Even 9.2 would be 10.
It was great to have Liza back after her teaching stint in New Mexico. Among our good conversation, she mentioned an article she read on feel good training. The gist of it was that we should train as we feel and it should feel good. Of course lying on the couch feels good too. But it also feels good when one is fit enough to run hard or long, and perform well. Yes, we must suffer a little at times while training but not to the point where we won't want to go out and run again soon or where we are dreading the next training run.
This is what I try to convey to people who ask for my advice on beginning a training plan or if they're trying to improve. Run as you feel. Don't be a slave to the clock or your Garmin. Sure, it's nice to know how far or how fast you've run, but don't let that be the only reason you run. Sometimes you feel exceptionally great!. On those days push the envelope. Not feeling so great? On those days get into a comfortable pace and enjoy the scenery. And if you're feeling too fatigued? On those days, REST!

You don't need a strong foot to ride a bike!

2011-04-28T20:47:00.005-05:00

So a friend asked me today, "Hey Tony, have you been on the new trails the city is building around town?" Yes I said. I've been on the Leon Creek trails, the Salado Creek trails and the Mission trails. They are great you'd love them, You've got to get out there Dave! "No. I can't do that. because of health reasons."
Health reasons? Dave said his foot and ankle are weak. "Come on now, your walking right now Dave." "And not limping." How do we get healthier and make our joints stronger? We exercise them! We make them work! Dave said he sees the doctor next week and will know if his ankle, which was sprained some time back is good to go. I suggested riding a bike. Dave's response? "I have a bike, but it's still in the box. Been there for two years. I don't think I can ride it. My foot is too weak."
YOU DON"T NEED A STRONG FOOT TO RIDE A BIKE! You need to help yourself Dave!
I'm sorry, but I think sometimes people just make excuses for not exercising.
Unlike my buddy Roger who has been struggling with his weight most of his adult life. Roger recently hurt his knee walking/running as he jumped down off a rock. He slowed down, but did not stop walking. His knee is getting better every day. He's still walking and exercising.
All you need, is the will to make your body stronger.

It is so hot..................................

2011-04-26T19:03:00.002-05:00

The fire ants are carrying personal fans!
-Johnny Carson
It didn't get as hot as the local weather guy predicted. Only 94 degrees! It was breezy, but boy was that a WARM breeze! It felt like a restaurant"s outdoor exhaust fan. We lucked out on the humidity though. Only about 65 percent. Not bad by south Texas standards. The heat training has begun!
Oh, and the weirdest thing I've seen on trail? A mid 60ish woman in a full length skirt, a long sleeve blouse, head scarf, carrying groceries in both arms, walking down the trail in 94 degree weather!

Muddy Mayhem

2011-04-23T17:19:00.004-05:00

The Muddy Mayhem is an 8k run through cow pastures littered with mud pits, hay bales, tractor trailers, and mud pools that runners must take on. The race is held on a ranch in southwest Bexar county and benefits the Wounded Warrior Project. I feel the WWP is a great program. It helps severely injured service men and women transition back into civilian life. My good friend Liza Howard held a fund raiser for the WWP last year when she ran 12 hours to raise money for the program. Many of our San Antonio H.O.T.rockhoppers running group pledged money and joined her for portions of those 12 hours.
The fact that this race helps our service men and women, and that some of my friends were registered (two who have a nephew who was severely injured in Afghanistan) convinced me to enter this race late last week.
The race started at 10 AM under overcast skies but soon the sun would break through. And although there was a stiff breeze, it would get hot and humid before the end of the race. Some runners were there purely for fun, dressed in wacky outfits. A group of guys were in dresses! A short trek on the road after the start from the ranch and we were back running through open cow pastures. I've run on many trails in many parts of the country and let me tell you, the most difficult trails I've run on are much smoother than a cow pasture. There wasn't a single area that was smooth at all. Those rolling hills, and fields were littered with holes and ruts of all sizes. And the grass made it difficult to see the uneven surface. Orlando said he rolled his ankle at one point. I'm sure he wasn't the only one. I ran in some PUMA flats and that was a good decision.
The first obstacle was a mud pit. We had to crawl under ropes about two feet off the ground over this pit. The next obstacle were tires, then Hay bales stacked two high and two deep, this was about 6 feet high and 8 feet deep. The obstacles were set up about every 3/4 mile. Next was a flat bed trailer. followed by more stacked hay bales and the final obstacle was a mud pool! The pool was about 3 feet deep and 30 feet long. When I entered the pool I was beat and was wading through it as young kid passed me high stepping it. Just before he exited the pool he went down face first.
I exited the pool and dashed for the finish line, crossing it at 40:36. Good enough for first in my age group but I was awarded the first Masters award. They goofed. The guy awarded first in my age group was the first masters.
I had a fun time and felt good about helping the Wounded Warrior Project.

Story of my life

2011-04-19T19:54:00.004-05:00

The good Doctor (and she was very cool) called me and said it wasn't sporotrichosis and it wasn't a spider!
What the heck was it?
She didn't know exactly but the results found that I came in contact with some plant, weed, or brush my skin couldn't handle. Story of my life.
All my life I've had reactions to the earth's vegetation.
Oh well, I can't let it stop me from running through it.
I'll Keep applying the good Doctor's prescribed ointment, and I'll keep running through the woods.

Sporotrichosis or Arachnid

2011-04-12T20:16:00.002-05:00

"Oh, that doesn't look good"
Those words prompted me to pay a little more attention to the blistery patch that had appeared just above my left wrist. What I thought may have just been an irritation from wearing my watch (which needs cleaning), turned into a rash that grew larger and a brighter red. Initially I ignored the half dollar sized rash and thought it would go away. After a couple of days I tried treating it with Tea Tree oil. Then after the comment above from a co-worker I tried neosporen. Nada. Then it was an olive oil and garlic paste I put together. My close friends will understand that one. Olive oil alone followed, and that helped a little but the reddish rash was still there but had formed a scab. It never really itched all that much. After over a week I finally saw a Dermatologist. She seemed puzzled and asked if I have any rose bushes at home. I told her I do and I tend to about 5 rose bushes at home. It's not a passion but I do enjoy my rose bushes. She mentioned Sporotrichosis, an infection of the skin caused by a fungus on rose bushes. But she also thought I may have been bit by an insect or a spider. I mentioned I run in the woods and that I also have problems with eczema flaring up on different parts of my body. She asked if I frequently and easily experience rashes. I told her I do.
All my life I have had very sensitive skin. Horsing around and rough housing with friends as a child produced welts on my body. For as long as I can remember I have had rashes and bumps flare up at the slightest brush up against plants, grass, trees and even if I bump up against something. I'm a trail runner that's environmentally Challenged!
The doctor decided to take a biopsy from my arm to be sure what treatment to follow. She feared this may travel up my arm! She had to stitch up the area where she took a chunk out of my arm. It now matches the scar on my left leg from a biopsy another doctor took two years ago because she thought it may have been a skin cancer.
Results in a week.

Effort

2011-04-05T20:26:00.003-05:00

"Hey Tony! I want to tell you about my new race strategy!"
So began my friends detailed description of his experience at the Big D half Marathon in Dallas last weekend. Steve's distance is the half Marathon and he is always trying to improve. Steve is an accountant, a bean counter. He puts everything to numbers and is very precise about pace, splits, projected finishes, graphs, well, you get the picture.
Going into his latest race in Dallas he had NO EXPECTATIONS! He had been hurt for most of the last month leading into the race and felt he would just run to complete the run. Although Steve wore his garmin, he paid no attention to it. Instead He "Ran as he felt." Giving extra effort when he had it and easing off when he didn't.
Result? A PR!
As he later analyzed the data downloaded to his PC he said he would have panicked midway through when he was running an 8:15 pace. Instead he ran on effort and was more than pleased with the result.
I recalled my Marathon PR at San Francisco in 2007. I just wanted to enjoy the experience and take in the sights. I paused for a restroom break and took many pictures as I ran the 26 mile course. To my surprise I PR'd and had the most enjoyable road race to date.
My buddy Tom recently ran a 50K trail run and did not enjoy TRYING to run fast. He settled into a relaxed pace towards the end and savored the last 5 miles. It was not a PR or his best time, but he realized that running hard is not what It's all about.
Running in YOUR zone at the given time makes for a better experience.
And, a better time.

Meditation on the trail

2011-04-03T09:31:00.000-05:00

New Balance in town

2011-04-01T16:30:00.008-05:00

Yesterday we had one of our largest groups in quite some time at Eisenhower park for our weekly run. Liza was entertaining the New Balance guys from Boston. She invited them out to our group run because they wanted to talk to folks who run, but don't get anywhere near winning, ultra marathons.
The NB guys visiting were shoe engineers, product designers, and marketing reps. Two of them ran with us and asked questions of the group on our 5 miler. We gave our opinions on what makes a good shoe while recounting some of the ultra-runs we've done all over the country. Of course we also told them about the great person and runner Liza is. And how much we enjoy being her training friends. Which makes me think of how Liza was, Just Liza. The same old pal she is as always. Not trying to be pretentious or putting on airs in front of these New Balance big shots. Not that we thought she would. But in an artificial world containing artificial people, It is so refreshing to be associated with such a great person. Pretty much the content of our group too, Real people!

Old Guys Rule

2011-03-29T18:07:00.004-05:00

My first thought as we hit the trails at McAllister park this afternoon was, I've got to jump over the roots or I'll fall. Roots everywhere. Whoa,there's a big one! Another one elevated inches off the ground, get up! Wait a minute! I'm on a bike!
Some buddies at work who I used to ride with years ago have been telling me about all the fun they've been having Mountain biking. I couldn't take it anymore! I wanted to go out and have fun with them. This past Sunday I washed the 6 year old mud that was on my mountain bike, install a seat, and I couldn't decide what pedals to install. Clip or clip-less. What the heck, I'm going all the way. Clip-less it is.
What fun! Fast Twisting, winding, up, down, ruts, rocks! I did chicken out on the steep downhill drops though.
I thought and exclaimed to my friends, "You all can still ride for old guys!"
Lib was the young one at 48 and John was the senior at 62 years old! Mike and I fell in between.
Awesome afternoon.

Spring is here.

2011-03-20T10:49:00.006-05:00

Friday was a good day. 40 Miles of bicycle riding in the Texas Hill Country with friends. And grabbing a bite to eat at Alamo Springs Cafe at the top of a hill out in the middle of nowhere.
Yesterday I introduced a new trail runner to Government Canyon State Natural area. An easy 5 mile tour. Then I caught up with an old buddy. We hung out in his garage and worked on replacing the front brake pads and rotor on my Honda. It's always great hanging out with Sal. He and I go way back to adolescence. Sal is a jack of all trades. Handy man extraordinaire, an outdoorsman, and a motorcyclist. His new Honda Valkyrie 1500 is a thing of beauty. He was also once a runner, and the person who helped me complete my first long distance run by just being there, so we can relate on that level too.
Later I prepared a Thai stir fry that was a hit at home, then I was out cutting down some Prickly pear cactus in the greenbelt behind my house and raking up the Live Oak leaves in the back yard. Chores I've been neglecting for some time. Whew! Was that tiring! No wonder I've put them on the back burner.
I had to go out and relax with some running on the trails this morning. John and I leisurely ran at Government Canyon in what seemed to be 90 percent humidity. Spring is here in South Texas.

Strong seniors

2011-03-12T19:06:00.003-06:00

My mom's big sister, Aunt Francis, has always been a small but very strong woman. When I called to wish her a happy 85th birthday this past Thursday, she said she'd just returned home from the senior center and she had a great time. I asked if she rode the bus, as she had been doing. "No" she said, "I have difficulty now, but Guess what?" "My little sister, your Aunt Rosa, surprised me and was there with a cake for me" "And, SHE rode the bus!"
Now Aunt Rosa is her little sister, but Aunt Rosa is 74 years old and had to transfer buses downtown! How's that for love? How's that for staying active?
Members of my Mom's family have always been caring, loving, and happy people. I guess that's what keeps them strong.

Senior

2011-03-12T06:25:00.004-06:00

Going through my mail today I was reminded, I am a senior! Not as a student but as a person. I have been receiving mail offering me senior discounts, AARP membership and the like for some time now. My friends are calling me old man. Another friend at work who trains new employees and is my age recently stated he has come to resent students remarks about how they weren't even born when he refers to certain points in his career. We had a discussion about it and in the end we were able to laugh at ourselves and at the youngsters.
I've written about this before, but it keeps hitting me in the face. The mail and comments keep coming. My body at times resists the physical demands I put on it.
The worst thing I can do is succumb. I read some stats recently on growing old and staying happy. The one that stood out was the last one. "Come to terms with your age."
I'll keep laughing. Relish in my small victories and the fact that I am still physically able to run and bike. And I'll keep pushing the body, albeit in a slightly modified way.
I'm off to run 6 miles and then hit the weights for upper body maintenance. I won't let my muscles go without a fight!

Every Race is a Championship

2011-03-05T18:48:00.005-06:00

"The older I get the Better I Was"
That is the phrase we would recite to an old TriAthlete friend when he would start his rant about his previous accomplishments. Of course it was all in jest. We loved our buddy, and he was a very good athlete in his glory days. But it seemed he would add just a little bit more drama as he recounted his past triumphs. J is now 60+ years old and he still looks great, but he can no longer run, or bike as he once could due to a total knee replacement. J started his athletic feats early and pushed the envelope to the extreme. And often pushed through injury after injury. He enjoyed and relished his victories and now can only reflect on them. None the less, he built a very physical and healthy lifestyle. One he still adheres to, although at a lower level.
I have always been active but I was always a middle of the pack runner and biker. Now that I am older though I am enjoying some success (as far as awards). Small as it may be. Some of this success is due to the fact that as I get older the field in my age group is getting smaller! I won my very first award at a trail marathon in 2005 when I was 46 yrs. old, The masters division. Sure the field was small but hey, I was there to run! Every race is a Championship right? We are there to test ourselves against the course and whoever shows up. Now in my 50's I have enjoyed more victories (3rd place). I am still here and hope to still be enjoying the running experience for years to come. And completing every run or race is a success and a victory.
I am reminded of my uncle Raul, My Dad's brother, who was very active all his life. Uncle Raul was the only one in his family who exercised on a regular basis. He also played softball all of his adult life. In his late 60's I remember him saying to me "I can't wait to get into the over 70 league! Those guys are slow!" Unfortunately, uncle Raul, now in his late 70's, suffers from Parkinson's disease. He still has his wits about him. He just cannot control all his body movements. When I see him he tells me, " You look good. Your still running, I can tell. Keep it up"
These two guys, J and Uncle Raul, challenged there bodies and enjoyed life. They are Champions!
They now have succumbed to our limitations as humans. But they LIVED! And still live.
Do it till you can't do it anymore.

Great friends

2011-03-03T20:05:00.004-06:00

You know you have a very great group of friends when they can laugh freely at your expense, and in your presence.
Today after our weekly run at Ike, We were ribbing each other about witnessing our falls on the trail. I recalled the time I was approaching an aid station when the volunteers yelled "yea, here comes a runner", I smiled broadly and !PLOP! I went down. Now how embarrassing is that? The folks were great and ran to my aid, but how many were laughing inside? And how many re-told and still tell that story? Oh well the gang today laughed and I was reminded about the time we were on a group run and as I'm bringing up the rear, I yelled out !UGH! As my friends turn around, they see me with my legs straight up in the air like a dead cockroach.
I do tend to stay down awhile to regroup and assess my condition. Not popping right back up as I did in my younger days.
I also mentioned the time I went down hard and bruised my ribs. Luckily I was with our good friend Liza who comforted me in my pain with a hug.
Great friends indeed.
We had a new friend today too! Vidal joined us and fit right in. He talks almost as much as Chris! But that's a good thing!

Salado Creek 8 mile trail run

2011-02-27T13:55:00.004-06:00

We were asked to raise our right hand and recite the trail runners pledge before the race. "I will not leave any trash on the course." And Roger added, "I will not complain to Bart (race director) about anything." Even though the course is actually 8.7 miles and not the "8 miler" as it is billed. Bart said he wouldn't charge us extra for the .7 miles.
The race began with a light but steady drizzle. The rocks were very slippery. Some areas of the course had very large uneven rocks we had to walk on or slip and fall. Most sections were soft dirt with many tight twists and turns. Low hanging tree branches made it difficult for really tall guys. The very narrow single track made me keep an even, steady, but relaxed pace. This kept me from pushing too hard at the start. I ran behind Brian up to the 3 and a half mile mark, then I picked up the pace. I was feeling really good. Up ahead I saw the guy who beat me for second place in the 50-59 age bracket last week. If I could keep him in sight I have a chance at third place today. With Roger Soler and Ty also running I had no chance at anything better than third. I say I run for the fun of it, but in these short races I push it. It's the competitiveness we all possess. I reeled this guy in and stayed close for the next mile and a half. I was relaxed and fed off his pace, I must confess. It would be unsportsmanlike to hang here and pass him on the home stretch so I decided I have to pass him soon and give him a chance to overtake me. At the six mile mark the trail opened up a bit and I passed him. I kicked hard and set my sights on a girl about a hundred yards ahead. I locked into her stride and reeled her in. Post race I would meet her and tell her how she helped me. Passing her I still felt strong and again set my sights on a runner up ahead. I passed the next runner with half a mile to go. With 2 tenths of a mile to go we're back on the road and on an incline. I heard a grunt behind me. Could he be gaining on me? I didn't look back and pushed a little harder. I crossed the finish line just over 1:17:00 in third place and a medal!
A pasta buffet followed with Shiner Beer and again, Great music by "I Ching Gatos"
Another great race put on by Bart Childers.

Newbie!

2011-02-24T20:36:00.004-06:00

She was excited about coming out to run at Eisenhower nature park. Sabrina is new to trail running and was looking forward to meeting us for our group run today. She got lost driving to the park and called apologizing and insinuated she'd understand if we'd just go on with out her. Heck no! I thought. I told S we'd wait for her. It's always fun to introduce someone new to trail running.
S arrived and we were off. I told her the first mile is a climb, and to let us know if/when she needed to walk. She chuckled. when we hit the climb I slowed the pace and power hiked as S asked "can I run?" Then I chuckled.
We ran the outer loop of Eisenhower which is 3 miles. At the 2 mile mile mark we are at the steepest and rockiest climb. When S saw it she remarked "Oh my God!" I told her, "Its the last climb I promise." It was great to hear her say "But it's fun, I like it".
As we finished the run, S was smiling but looked at me in amazement when I said "you did good! We need to stretch even though it was only a 3 mile run"
Only a 3 mile run!?
I hope she comes back. I think she will.
Afterward at Willies, John and I caught up with Chris and Brian. We shared great laughs and trail running jive.

Supporting the local races.

2011-02-20T10:30:00.006-06:00

The crowd was small at the Eisenhower 10K trail run today. Many folks were out at the Austin Marathon. This made for a really nice laid back race with lots of elbow room. There may have been 60 runners at the race this morning. I met some new friends. Trail races are cool like that. I met Mark who was at his very first race. I set him at ease by assuring him that his longest run of five miles was enough for him to do well at the 6.1 mile event. I explained to him that When training for an event, you don't "train" the event. In other words, you don't run the full distance of your upcoming event while training. I also met Scott who is new to trail running and was wearing the "Merrell Trail glove" He was impressed with the trail experience but remarked that "you have to look where your stepping." Scott took home a souvenir, a sweet looking scrape on his knee.
Have I ever mentioned that I always start too fast? Well, I do. and I did today. I'm like that little puppy who's been penned up and is let out to play. It felt so good. Not so good when people you've passed early on sneak up on you and pass you later. Only one guy did that to me today though. I managed to take third place in my age group. Always a big event for me to place. It doesn't happen very often. Sure, there were not many runners, but hey! The event was publicized. They must have been ducking me. :-)
I met Vidal post race. Vidal ran his first ultra at the Bandera 100K last month and is running his next one at Nueces 50 miler next month. We had a great time exchanging Bandera experiences.
Bart puts on great races. There was Live Music, Beer, Hamburgers on ciabatta bread just off the grill, honey milk, fruit, chips, etc, and live music. Barts next race is the Salado 8 mile trail race With a buffet lunch, and the same great music by the "Chingatos"
Support your local races!

Genuine

2011-02-09T12:07:00.005-06:00

“You know, One day we’re gonna have to let her go.”
Those were words spoken to me by our friend John after a Sunday morning run with Liza Howard some years ago. He said this because he and those in our group knew how talented she was very soon after she began running with us. And that she would go on to great things in the realms of Trail Running. I remember saying something like, “yeah, she’s a very talented runner. She’s gonna do very well in Trail races. And she’ll be pulled away. But somehow, I believe she’ll never truly leave us. Liza is a genuinely good, caring, and wonderful person. “
The win at the Rocky Raccoon 100 miler last weekend was another great performance by Liza. First Female and fifth overall! She still remains humble and thankful to all those that were there for her, and also those that couldn't be there but sent well wishes. She recognizes and thanks her old, new, and future friends with true fondness and passion. We wouldn’t expect anything less. That’s the Liza we know.
And what is she looking forward to this week? Our group run, so she can share her stories with us. How fortunate we are.
Liza is now an outdoor Ambassador for New Balance! Well deserved. She’s Bonafide! New Balance is fortunate to have her too. As is the Trail Running community.
She’s our friend. And she’s Genuine.

Trail running jones

2011-02-06T16:21:00.008-06:00

As long as I have been forced to take some training down time I may as well go all out. Grilled Chicken and Sausage are on tap for today's meal. Of course I'll include some good stuff too. Pinto beans, Open fire baked potatoes, raw Bok choy, and Guacamole! The chicken is free range and the sausage is Kiolbassa with no MSG, No sodium Nitrate. You've got to believe the Kiolbassa folks. They're good South Texas folks who's Polish ancestors came to this area over 160 years ago.
I've got to get back on the trail soon. A walk on the Leon creek trails this afternoon was a quick fix. Trails are in my blood. Must be something I've inherited from my ancestors who've been here a while too. And who hit the northern bound trails way back in the day. My meal today may have resembled their meal (substitute Mesguite Beans for the bok choy)

Photo from "The Traildrivers of Texas"

One eye

2011-02-04T05:03:00.004-06:00

Thursday morning I checked in to the hospital to have the Pterygiam removed from my left eye. My pre-op nurse was a very nice lady of my approximate age. We shared stories about each other as she took my vitals. I like listening to peoples life stories. We were sharing and smiling when all of a sudden a look of shock came over her. She noted my pulse was 39! "they like to see at least a 40 something" She said. Then she asked if I have seen a cardiologist. I explained to her that I am a runner. She was still skeptical and asked how much I run. "Oh about 30-40 miles a week." I said. She calculated how much that was per day. I told her most of it is on the weekend though. Again she asked how much. Her mouth opened as I told her 12 -15 on each day of the weekend, then her jaw dropped when I told her I ran a 62 mile at Bandera last month. She then mentioned her daughters friend ran that race. She wondered whether he had been pulling her leg. She couldn't imagine anyone running that far. She calmed down, shook her head as she looked at me, and wrote down 43 as my pulse.
The surgery went well and I was sent home after an hour in recovery. Those of us who are fortunate enough to have two healthy eyes take for granted how they work in unison. As I write this I am having a little difficulty focusing with one eye.
I've got to get to the Doctor this morning to have my patched eye freed, but the main roads are closed due to ice and snow on the road!
I know some back roads I can take. I hope the Doc can get to the office.

And Windy has wings to fly

2011-02-01T19:17:00.004-06:00

The digital sign at the street corner reads 34 degrees as we started our run. O and I headed north on our 3.5 out and back pre-boot camp run. Flags on poles were whipping violently in the stiff north wind, tugging on the cable as though wanting to break free. Our route begins on San Pedro Ave. just north of downtown San Antonio. The road is wide with not much to block the wind. Cutting through the San Antonio college campus there are large trees to help block the biting wind but this doesn't last Long. We're back on a wide street running uphill into the wind. I'm wearing long pants but O is in shorts. I am tempted to ask O if he'd like to cut it a bit short. Then, I do. His response was one I wanted to hear, but would not have argued if he had agreed. We continued on even though O said his legs felt numb as a result of the cold wind biting them.
Ah, relief and relax as we turn around. Now with the wind at our backs we pick up the pace. Running near a school, kids are running to cars as their parents arrive for them. Always aware more the usual when running on the road, I watch for stationary and moving cars. As I run by a parked car the drivers door suddenly opens in front of me. My trail running skills come into play as I jump to the left out of the way just in time. "Excuse me! I'm sorry!" says the lady. I wave in a manner that I hope she interprets as, no problem.
Arriving back at our building for boot camp, the sign reads 31 degrees.

Run Forever

2011-01-29T19:17:00.005-06:00

Sometimes I feel Like I could run forever.
Late morning I left the house for a run of 2 hours. Hitting the street for one mile of road running on my way to nearby Leon Creek.
It was cool as "The Doors" played on my iPod. The deer were prancing through the woods. Allowing me to get near but never close. Most of my run was through the nature trails with short sprints on the paved path to get to other trails. On the pavement, other runners cheerfully smiled and said hello. The girl with the pink vibram five fingers said, "I like yours!" about my fluorescent green Newtons, after I pointed to her feet and told her "I like those"
The neighbor out for a walk, waved and said, "Hey Tony!"
Courteous mountain bikers slowed as they saw me coming. I moved off the trail and let them by. They thanked me as all five of them whizzed on by, one by one in their High tech garb and fancy glasses.
The Doors gave way to Steely Dan. The deer to the man with the Giant Schnauzers.
At the end of the trail, a young boy on a bike says Hi. I hit the road for the one mile back home.
A very nice run this morning. Sprinkled with very nice people. And animals too.
Sometimes I feel Like I want to keep running, forever.

What a drag it is getting old

2011-01-25T19:01:00.004-06:00

I pride myself in being able to do things many my age cannot. Or will not. I feel young and try to act young but the fact is I am over the hill and fighting the slide. At 52 my body is starting to show signs of age. I am flattered at times by friends who say I look younger than my age but most of these friends are entering middle age. I don't want to be younger unless I can go back to 16. Not to change things but it was so much fun then! Although fun can be had throughout our lives.
Today's visit to the doctor was to address my Pterygiam :a fleshy mass of thickened conjunctiva that grows over part of the cornea usually from the inner side of the eyeball and causes a disturbance of vision--merriam-webster. I had been putting this off for years but now it has worsened.
Pterygiam is a result of excessive exposure to sun and wind. I have spent most of my life outdoors. I am like a caged animal indoors. Always have been. As a kid I was out the door before dawn. As I got older I wore sunglasses mostly to look cool. But with my large face I couldn't, and still have trouble, finding sunglasses that fit well and are comfortable enough. Thus, I would pull them off or simply not wear them. And this is also the case with clothing. Collars bother me. Sleeves bother me. I would much rather run around shirtless if I could. I understand Anton Krupicka running shirtless. I'd like to too. But I don't have the lean body he does.
Back to the Doctor visit. I am scheduled for surgery to remove the Pterygiam on my left eye first (the worst one), on Thursday of next week. I was told I could not lift anything over 10 Lbs for a week. "Can I run?" I asked. No was the answer. Walk, I was told. Oh well, it's only a week. I became frustrated a bit. Leaving the Doctor's office, I took out my frustrations with a run at Friedrich park.

Diet? Which one? When?

2011-01-16T09:49:00.007-06:00

So what is the optimal diet for an athlete? And which athlete? A runner, Cyclist, mountain climber, etc? You? Me? The Olympians, the age groupers, the elite? There are countless books on nutrition, and training, for all of sports disciplines. I have bought and read many books on nutrition, and training. I've tried the Paleo diet, vegetarian, and vegan. In my opinion, there are some that clear thinking people should stay away from. Like the Atkins diet. I feel you just can't continue on such of a restrictive diet for a lifetime. And that's what we're looking for, Isn't it? A way of eating that will provide not only fuel for our athletic endeavors, but also will help us reproduce new and strong cells. I want to give my mitochondria a little of everything to make strong cells for me!
Some of these books on nutrition are written by athletes and nutritionist with good intentions and, let's face it, some that just want to make a buck. Nothing wrong with that, but "will it work for me?" I have gathered "vast knowledge" on what fuels our bodies by reading and trying various diets. And now will incorporate some of everyone of them in my daily diet. What I have learned is we all need to eat more fresh, raw, vegetables than any other food. Fruits and nuts are good, and I still believe red meat should be eaten rarely. Poultry and fish not too often either.
Throughout the ages, humans have eaten what is available. Hence there are many "Delicacies" that some people today frown on and would never touch or would pay an enormous amount of money for; Escargot, caviar, Bird nest soup, and the less expensive Menudo, Chitlins, squirrel (and this is just a sample of recent delicacies). The list goes on. The point is, we have survived for thousands of years on foods that were available to us. Now the world is flat and we have foods from all over the planet at our finger tips. I'll continue to take a "little of this and a little of that" Maybe a little more of "that" sometimes. And you know what? Next year, or next decade, my diet may change. Something else may work in the future, We should always be experimenting.

Taxed lungs

2011-01-15T08:58:00.005-06:00

The past three days I've had a hacking cough. My lungs want to expel the cedar pollen they sucked in last Saturday. Usually the mountain cedar that dots the Texas Hill Country doesn't bother me much. This year though it was heavy during the 100K run last week. Although, I do remember previous years when I could see it floating in the air in the gleam of my headlamp at night. This year as I ran up the trail, I noticed what seemed like smoke coming from behind a tree. Who the heck would be smoking out here, I asked myself. Later as I mentioned to my pacer that I thought I was hearing a squeaky toy (my wheezing) as I ran, I realized it was cedar pollen I had seen. The rains this weekend should knock some of that pollen off the trees, I hope. The pollen was not as thick as this photo but this gives you an idea what I'm talking about. My lungs are hacking less now. Fortunately this stuff will be gone by mid February. I'm heading out for a short run this morning while the rain is light.

First post Bandera run.

2011-01-13T13:18:00.002-06:00

My recovery has been going well. Sunday after the race, it was as though I couldn't get my fill of water! I must have downed ten 16 oz. bottles. Monday was the same, less a bottle or two. And, I brushed the Vegan diet aside, eating beef, chicken and a little cheese. Figured my body could use it. It was three days before my stiff legs loosened up completely.
Finally felt good yesterday (Wednesday) and great today! I went out for a two miler early this morning, in almost freezing temps. It felt good. Afterward, my thighs were tingling and I felt really tired, but am much better now after a 10 minute snooze.
Looking forward to this weekend. We're getting some of the group together for a run. Hmm, wonder how long we're running.
But before that, Freetail Brewery tonight for some post Bandera stories. Looking forward to hearing how everyone else is recovering.

Bandera 100K race report

2011-01-10T08:57:00.009-06:00

I don't know what it was, but I was feeling very anxious in the days leading
into this race. Was it because so many in our group would be there? Or because I
was feeling pretty good physically? Or wanting to redeem myself for last years
DNF? Maybe I just wanted to spend time out on the trails all day. Saturday
morning as I prepared to leave for the race, I pulled a muscle in my neck/upper
back as I stretched. It hurt when I turned my head to the left. Just as I was
feeling the best I ever have going into a race I do a stupid thing and stretch
before warming up. I wouldn't let it bother me and put it out of my mind.
Meeting with many in the group at the Tigermart and driving up to the Exxon in
Bandera for a bathroom break was a good idea, It helps set me at ease.
At the start I told Diana H. I thought about her all through my training and
wondering at what point in the race she would pass me. It happens all the time.
I have vivid memories of her passing me in the late stages of many races. We
laughed and the race began. Less than a mile into the race Bridgett gently
bumped me and said hello. We talked awhile as she began to glide slowly ahead. I
was feeling good but tried not to push too hard, constantly reminding myself to
run easy. I was surprised how well I was moving. Arriving at Crossroads John
helped me with my bag and I was out of there quickly and on to climb the
sisters. Approaching the first climb I spotted Tom ahead as Chris was coming up
behind me. Tom looked tired and said he'd be OK. Descending the last sister
Chris and I see Brian who said he had no energy. It was not easy seeing my
friends struggle. I reached crossroads with Chris on my heels. Cindy was also
there and offered encouragement here and throughout the day at many of the aid
stations. John helped me in and out. Chris and I climbed lucky Peak together as
Amanda was hot on our heels on her way to the 50K finish. Somewhere between this
point and the lodge, Tanya caught up with me and we talked a little. It seems
Tanya doesn't suffer on these trails or hides it very well. She's always
smiling! I started to develop pain on the sole of my left foot. Every time I
placed it on a rock it hurt really bad. Arriving at the lodge (31 miles, half way point) I changed my socks in hopes that it would help ease the pain. Chris, Tanya, and I left the lodge to begin the second loop at the same time. I stopped half a mile ahead to readjust my shoelaces and get my iPod out (I later would put it away, too much trouble).
The climbs now were a bit more difficult. Climbing up to sky island I remember
saying to myself “ I don't remember this climb earlier”. Was I getting delirious
already? This climb always reminds me of the South Kaibab trail at the Grand
Canyon, with the logs laid across the trail to prevent premature erosion and
help in climbing this steep ascent. I was still feeling good but knew I had to
slow the pace so I'd be able to finish the race. Next big climb, Ice cream hill.
Here John K. from Austin came up behind me. We exchanged greetings and he
powered up ahead of me. On the other side a runner came up behind and we talked
as he asked if the next aid station was close because he needed water. He
carried only one bottle with Gatorade and he was tired of it. I offered water
from my bottle. I had two, one with pomegranate juice and the other with water
(¾ full). He took it and drank almost the whole thing. Nachos aid station was
about a mile up ahead where I filled up again. At this point I was struggling to
run and settled into power hiking. Going up trail 8 Brian came up behind me. He
found energy and was moving well. I started to feel light headed and knew this
wasn't good. I fell behind on my electrolyte intake. My legs felt heavy and
weak. “Relentless forward motion” I kept repeating to myself. About a mile
before Chapas aid station Diana came along side of me and smiled. She did it
again. We spoke and she surged ahead. Arriving at Chapas, John was there and
ready to pace me the rest of the way. Cindy asked how I was feeling. “My legs
are dead” I said. John fed me grilled cheese sandwiches and chicken noodle soup.
This helped tremendously! No more chicken salad and whole grain fruit bars after
this. We were on our way donning our headlamps, the sun was setting. The
lightheaded feeling was gone, but I still could not run. I told John “It's
walking the rest of the way.” The pain on the sole of my left foot was getting
worse. John tried to get me to take advantage of this flat section of trail
leading to crossroads by running. I couldn't run. Jason came up behind us and
was moving well even though he said his IT band was hurting. He surged ahead.
Tom and a few drops of rain came up behind us arriving at Crossroads. It was
dark by now. I changed my shoes and stuffed some thick inserts in them. This was
a last minute addition to my drop bag. Thank God! They felt good! As did eating
the quesadillas and potato soup. I was re-energized and my feet felt good!
Leaving crossroads aid station I began shuffling and then running. We were passing people! We climbed the sisters (a set of three steep climbs), gazing at the orange glow on the horizon. Although we saw some stars in the sky, the clouds were thickening. We were back to crossroads quickly, I thought. Again, more potato soup and out of the aid station for the last 10 miles. I was still passing people! We came up behind Diana a mile up the trail. I complained to her (tongue in cheek) about John
making me work as we passed her. I was feeling it again. Although John was in
front of me, he felt when I was running and would move faster. I locked into the
movement of his stride and chugged along. We were Picking them off. Runner after
runner. I was even running up slight inclines. How long can this last? Then
Lucky peak was in front of us. I climbed it slowly but well. Over the other side
and down to where there is a huge rut on the trail, I fell. I sat there for a
minute. Then I recalled something Liza said to me during a race while I paced
her, “Let's get this thing over with.” This was my mantra for the rest of the
race. It began raining lightly and I hoped it wouldn't rain much harder. At Last
chance aid station I had more Potato soup. This stuff was a race saver for me.
One other runner I was leap frogging with during the race introduced himself and
said we've met at Eisenhower park. Allen and I spoke as the rain began pouring down
hard. John and I left for the last 4.9 miles and the rain let up. The rocks now
were very slippery. And over Cairns climb they are the most treacherous wet or
dry in my opinion. Gently making my way through I was soon over Boyles bump. The
last climb was over! All down hill now! Again I was running well and passing
other runners with ease. Never before had I felt so well in the late stages of a
race. Crossing the finish line felt so good! Redemption! As I write this I am
not sure of my official time, but it was about 15:18. A PR. At the finish tent
Cindy asked how my legs were. “They came back to life!” I said with a big smile.

. `

Success

2011-01-09T11:15:00.003-06:00

I finished.15:18 My race was saved by my pacer John. I began a bit to fast, slowed at the start of the second half then John was there to save me by reminding me when to eat, drink and take it gels. Report to come soon.

Tomorrow's race

2011-01-07T04:43:00.001-06:00

I can’t remember when I’ve felt as anxious about a race as I do about the Bandera 100K this Saturday. I’m ready to go. I hope I feel the same way Saturday morning. The weather forecast for Saturday has been changing all week, but now that we’re close, it seems rain will fall. Some reports say that it will not be an all day event or too heavy a rain event. That’s good news.
My brother was planning to help crew for me, but now he can’t make it! Oh well, I appreciated his willingness to come. And I am blessed with a great group of friends who will be out there. As well as John, who’ll pace me the last 20 miles. I’ve finally decided on my fueling strategy. At Last year’s Bandera 100K, I DNFed. I had no concrete plan, a big mistake. I can’t take things for granted anymore. When I mention to folks my upcoming race they say things like, “oh that should be easy for you” This is not the case. I explain to them that all races represent a challenge and must be taken seriously and respected.
I’m a middle to back of the packer for sure, but I still must do all I can to perform well and FINISH feeling well. All the while enjoying myself and when done, looking forward to the next trail race.
So, Although I continue to experiment, tomorrow I am going with what worked for me at the Cactus Rose 100 miler. GENR8-VITARGO carbohydrate mix, nuts, and Chicken salad sandwiches. Let’s hope it works again.

It was 20 years ago today

2011-01-01T13:32:00.005-06:00

Jan. 1, 1991 I finally quit smoking after 16 years. I began smoking at age 16. Just to be cool I guess. My best buddy smoked, as did his big brother who we thought was the coolest. We'd even take cigarettes on our Boy Scout camping trips! I remember our summer week long camping trip when I took 3 packs and ran out before camp ended. My buddies brother had a carton. He had experience. A cigarette was needed on every trip to the latrine. We had a great idea and rolled cedar bark with toilet paper and lit that up in the latrine. I don't know how we got this past the scout leaders, but we did.
My Dad smoked too and I would steal some of his cigarettes. He bought cartons at a time and kept them in his car trunk so I figured he wouldn't miss a pack or two a week. My Dad finally quit after about 40 years of smoking due to an illness.
In my mid twenties I was smoking a pack a day. Even though I tried to convince my self otherwise, smoking is no fun and dangerous. Two times I almost burned the house down. One day I emptied ashtrays in the kitchen trash. A few minutes later the trash can was ablaze! Another time I finished smoking a cigarette, dropped the butt on the back door deck and stepped on it to make sure it was extinguished. It wasn't. Good thing I went back out a few minutes later. The Deck was smoldering.
I credit my brother for getting me to quit. A couple of years ago I found out my Mother was behind it too. She told my brother that he had to do something about my unhealthy lifestyle.
On a trip down from Kansas City, my brother gave me his old bicycle. It was December 1989 and he told me I'd better be ready for a 100K bike ride in May, when he was returning, or he'd kill me. I knew he wouldn't kill me, but I didn't want to let him down. He may beat me up!
I trained but continued smoking, albeit not as much. I had no choice but to cut down. I was running out of breath on my training rides. Giving up smoking is not easy. It takes work and will power. The morning cigarette with coffee and the after meal smokes were too good to let go. I hung on to these for a year. And sneaked in some others. Eventually it was down to two a day. The morning one and the after dinner smoke. Also, cigarettes were up to $1.50 a pack. Outrageous! I don't see how people pay $7.00 a pack today!
After a great 30 mile ride in the Texas Hill Country with a good friend of mine, I had trouble catching my breath. And I asked myself, "What do you enjoy most? Bike riding or smoking?" Bike riding won.
Thanks Mom, Thanks Andy.

Future Trail runners and Mountain Bike Jerks

2010-12-31T19:41:00.004-06:00

My 19 year old nephew was excited when I told him about my upcoming trail race. The Bandera 100K. He wants to come. I explained how it was an all day commitment. He insisted on coming and asked if he could run also, So I asked if he would be willing to pace me from mile 31 to 42. He smiled broadly and agreed. It is going to be wonderful having him with me and introducing him to our sport.
Two other nephews, ages 5 and 6 asked me if I would take them to "The Mountains" again. They wanted to go hiking. We headed out to O.P. Schnabel park and I took them on some of the more technical and challenging trails. They were loving it. On a descent some mountain bikers asked if we knew where we were going because they didn't. I said yes and told them where they could find some good riding trails, They thanked us and asked if they could come through. They maneuvered gracefully down the steep trail and disappeared. Further down the trail we heard other mountain bikers coming up behind us. I warned the kids and asked them to move over. The kids were a little slow, when the lead biker yelled out in a demanding tone, "coming through, We need the trail"
This got me HOT. I was a mountain biker before I was a trail runner and I know hikers and runners have the right of way. And was Especially careful with kids! I stopped and held my bottle out in front of the lead rider and yelled back at him "We own the trail! Hikers have the right of way!" "Don't tell me you NEED the trail"
I am not normally hot headed folks. But this guy was a jerk. There were kids on the trail. I heard him mutter something to his two buddies about not going to argue about it with me. I felt like following him and confronting him. But, what would that teach the kids?
I cooled down and we climbed back up the "mountain"

wimp

2010-12-28T17:32:00.002-06:00

So as I'm leaving work today, a co-worker sarcastically says to me " I'll bet you're going out to run in this nasty weather today." Sure, I said. It's not too bad. 60 degrees and a light drizzle. Perfect!
Well when I got home the treadmill winked at me. So I turned on the tube, watched the news, and ran 3 miles while I randomly raised and lowered the incline. Tube? Did I say that? They aren't tubes anymore! Young kids don't know that term I'm sure.
Is it me or does it seem like you're running faster than what the digital readings on the treadmill tell you? I don't see how anyone can run on these things very long. A friend of mine once did all his training for a marathon on a treadmill. I can't keep my eyes off the numbers on the panel! I sure didn't catch all the news since I'm preoccupied on the mileage readout. No patience, and I'm not too good at multitasking.

Good, and not so good. 2010

2010-12-27T18:03:00.004-06:00

Thinking about some of the good things, and the not so good things of this past year as it draws to a close.
Not so good; My first DNF. Happened at the Bandera 100k. Good thing; I learned from it. I can't brave extreme cold temperatures as well as I did in my younger days. Layer up wisely next time.
Good thing! The Nueces trail run. A truly beautiful place to run. A great trip up with friends and time on the trails with these fellow San Antonio trail runners.
Not so good; A severe groin injury that required surgery. Good thing; I learned my limits as far as weight training.
Not so good; Developed Plantar Fasciitis on my left foot. Good thing; I recovered relatively quickly and learned the secret to PF relief. Massage the soul of the foot daily. And a little barefoot running doesn't hurt either. A LaCrosse ball works great for massaging. Thanks Liza.
Good Thing! My trip to Leadville to crew for and pace Liza. And witness a great performance as she WON!
Good thing! Had so much fun running the San Antonio Rock and Roll Marathon. Although a road run, it was fun. And I had a comp entry.
Good thing; Many, upon many, training runs with our great group here in San Antonio and with visitors from other parts.
It really is a treasure to have great friends to run, converse, and Share stories and emotions with.
Can you Love your friends and fellow trail runners? Sure you can.
Reminds me of lyrics from a Leon Russell song (A song for You). With a change at the end by me, for my friends,
"I'll love you in a place where there's no space and time,
I'll love you for my life, you are a friend of mine.
And when my life is over, remember when we were together,
We were alone with nature and you were pacing me up the trail."

Speed work

2010-12-26T10:43:00.003-06:00

After reading my friend Liza's blog, I laughed when she tells of getting up out of a chair like a 97 year old woman after running roads. I felt the same man getting off my truck after getting home from today's run. It wasn't road but just may as well have been. We ran a 15+ miler on the Leon Creek paved path. A short 1+ mile section was on trail where we lost John. He just couldn't take it anymore! John stayed on the trails and I tried my best to keep Tom and Annabelle in sight. The pace was fast but I needed this. I kept saying to myself "this will help me on the approximately 30k flat section of the Bandera 100K." Annabelle asked for advice on running the 100k in two weeks and all I could offer was, "Power hike the steep hills from the very beginning." I think she'll be OK.
I don't really know what our pace was today (I left my garmin in the truck), but we finished our run in under 2 1/2 hours, with a couple of brief breaks. That's MOVING for me. I'm fast, but only for short distances!

Just in time.

2010-12-24T14:36:00.004-06:00

I made it off the trail just before the storm hit! Not really a storm, but a cool front coming in. With a little over a mile to go before I reached home the temperature was 67 degrees as I hit the street. Arriving home, it felt like the temperature had dropped at least 15 degrees and it began to rain. Hope Rudolph has his goggles in his pack. I want him and Santa to make it to my house.
Merry Christmas all!

'Glory to God in the highest, and on Earth peace, good will toward men'". That's what Christmas is all about, Charlie brown'.
--Linus

Deer crossings, and My big toe is Aching!

2010-12-21T18:29:00.008-06:00

On last Sunday's run I banged my big left toe on a short stump on the trail and bit the dirt. I YELLED IN PAIN! John helped me up and I barked at the stump a la Curly of the "Three Stooges". I thought I was OK after awhile but today it's aching after a little 4 miler in Leon Creek! Roseanne Rosannadanna was right, "It's Always something"
As I ran at a very fast clip today (for me), I told myself I need to remember not to start this fast at the Bandera 100K in two weeks. I'm fast! But only for short distances, as my buddy Chris stated several times after the Bandera 100K 2 years ago when I came in pacing Liza. This still remains an inside joke, but it's true! As I was cruising along today, I heard a rustling in the brush and two Doe dart across the trail four feet in front of me! I yelled out "OOOOOOHH!" Then two more at another deer crossing!

Watch out for those Deer crossings!

Pretty Leon Creek.

Decisions, Decisions

2010-12-20T19:53:00.003-06:00

What will I use as fuel running the Bandera 100k January 8th? I can't decide. After years of running I am still experimenting. I do know GU does not agree with me. The Hammer products do. Except for Perpetuam. The gels settle in my stomach well and the Recoverite does too. I am thinking I'll carry gels and eat half a sandwich every 10 miles, carry avocado halves with me and partake of what's offered at the aid stations. What kind of sandwiches? Haven't made up my mind yet but they will have green leafy vegetables. I've kept up with my vegan diet for the most part, but have fallen off the wagon on some weekends. My brother in law is such a great cook! He works wonders preparing authentic Mexican cuisine, and loves it! I can't resist! Hey, maybe I'll carry some Flautas with me. Hmmm.

Running with John, in Leon Creek

2010-12-19T13:20:00.004-06:00

Gone Hunting

2010-12-18T08:27:00.002-06:00

My hunting buddies have been asking me to go out with them. Although I love the company and the camping experience, hunting season coincides with trail running season. Wait a minute, trail running season is year 'round. But Trail running is really great in the winter months. And leads up to the Bandera 50 and 100K. My favorite Race!
Well, I did a little hunting of my own this morning. Trying to get in a quick 6 miles before I have to bake cornbread and head out to the family reunion this morning, I hit the trails at Leon Creek. The Deer were abound. In an attempt to keep them fearful of people, I began throwing rocks at those that paused and stared at me. Randy Johnson I am not. My first throw towards a little buck about 30 yards away was high and outside. The second was in the dirt. Finally I got a near strike and the small buck ran. Soon I warmed up and was getting some good shots at a few doe as I ran the trails. Fun! Better than shooting at them. But I do miss going out with my hunting buddies. Well, I'll just invite them over for dinner again soon. I'll tell them about my trail hunting. One will smile and the other will shake his head and recall how I enjoy bird watching when we're supposed to be Deer Hunting.
Gotta get that cornbread going!

The Head fake worked!

2010-12-15T20:00:00.003-06:00

But I couldn't keep up with my feet.
Boot Camp with my co-workers today was held at San Pedro park. "steal the Bacon" was a game we played at the end. Object of the game is to steal the bacon, in this case a plastic ring, and take it back to your side without being caught. Two players on opposite sides and equal distance from the "bacon" run to grab the "bacon". Neither player may touch the other until someone touches the bacon. Once a player touches the bacon however, the other player may tag him/her. If a player is able to grab the bacon and carry it back over to his/her own side,without being tagged, that team wins that round. It was me against the Boot-camp instructor!
I grabbed the "bacon", chucked and jived, head faked, and spun around on my way to my side when my feet got tangled up and I tripped!
Are you OK? I was asked. Yeah, I banged my hip. I'll feel it tomorrow. But I've had nastier falls on the trails.
I almost got away.
Had fun with my co-workers on the last day of boot-camp for the year.

Pesky valves and hard Clif bars

2010-12-13T15:13:00.005-06:00

It was COLD this morning. 32 degrees at 7 AM, and probably a bit cooler out at Government Canyon. I worked with a guy from Canada that said he could withstand sub freezing temps up there with no problem but he would shiver down here in breezy 40 degree weather because of the high humidity. Shivering I was this morning, as I set out for a 4 hour run. Trying to take a sip from my Nathan bladder, the valve wouldn't release! I tried a few times before I jumped back in the truck where it was warm. I wrestled with it for a good ten minutes before I got it right. Nothing wrong with the valve. Just user error. 10 miles into the run it was time for a Clif bar. Eating it was like chewing on my wallet! Tasty though. I wonder if carrying them in my arm pit when its freezing would be a good idea? The temperature had risen but still cold. I changed my route when I realized the original was not going to keep me out on the trails four hours. The golden cheek warbler is south for the winter or not mating (not sure which) because we are presently allowed to run up in the "Back Country." We don't frequent this area much, and I missed a turn! Reaching "Cave Creek" I took a right onto it and picked up the pace. I'm alone, I Gotta get out of here quick. Cave Creek is very rocky and I can't help but think there has to be more snakes than the one I've seen on this rocky wooded trail. Good thing I missed the turn. It turned todays run into a 3 hour 56 minute 19.6 mile run. Had Tom and "O" been with me, I could have watched them run laps around the parking lot to reach the 20 mile mark.

Old stories...........

2010-12-12T18:13:00.004-06:00

I am guilty of repeating the same stories over and over again. Something I think I picked up from my mother. It became more frequent as she grew older. I try to excuse myself by saying, "I may have told you this before, but,..." My friends are patient with me as they listen. There are just some memories I love to recall. As it was Saturday as O and I began our run under the stars before dawn at the Hill Country State Natural Area outside Bandera,TX. The air was still and cold (37 degrees), as we headed out a flat section of trails to get in some miles before the rest of the gang arrived. The sky was clear and the gazillion stars were beautiful against the black background that is space. I told O the story about my trips to Lajitas Texas with my brother and several friends to mountain bike in the Chihuahuan desert of southwest Texas. My brother, our friend L, and I would awake before sunrise (and everyone else) and walk from our rustic cabin to Terlingua, Tx. A walk of about two miles through a mountainous desert free of luminous pollution, and under the big wide open sky filled with beautiful stars. L would point out the constellations as we made our way to the towns only cafe for a fresh cup of coffee.
O and I made it back to our vehicle as the rest of the gang arrived for a loop through most of the major climbs at HCSNA. The sun rose as did the temperature, and the wind picked up. It made for a fantastic day of running for our group of eight. 21 miles and great company. It was my Birthday and I shared the cupcakes I baked the previous evening with the gang after the run. Great start to my day. Fantastic weather, in a beautiful place, running with great friends, and recalling old memories. Geez, am I getting old?
Postscript;
Spoke to "O" today (Monday 12/13). He said when he got home he removed the park window permit from his truck and noticed on the line that reads "date of arrival" I wrote 12/11/58! El, his wife, said, "well, that IS the date HE arrived" :-) Thanks El.

"It just goes to show ya, It's always something" -Roseanne Roseannadanna

2010-12-06T16:54:00.006-06:00

This past weekend was good! John and I weaved our way from OP Schnabel park to the north end of the Leon Creek greenbelt, which ends at the 1604 Hwy. 14 miles round trip. On Sunday I pushed my self out the door and ran 10 on the Leon Creek trails after helping out with some house cleaning at home. It was a very good run in cool windy weather at a VERY relaxed pace. Me and my thoughts keeping me company. Sometimes, I thought about nothing. But many times I thought about all the good friends and family I have.
My P.F. is rearing it's ugly head. And if that's not bad enough, I am feeling a weird little pain in my right Achilles tendon. Little pains from running. Not anything major though. Just nagging stuff that reminds me, I'm a runner. And nothing that will keep me from running tomorrow, and next weekend. A weekend I am looking forward to.

Newtons, cool weather, or forgot my phone?

2010-12-01T18:03:00.003-06:00

I had committed to help a friend move some boxes to her new apartment later this evening. So I had to get a run in today right after work. I changed into my running clothes quickly and headed out the door. It was almost cold this evening. Or is it me? A co-worker remarked that now that we're old, it seems we lose our ability to fight off cold temps. I was thinking just that this morning as I reflected on last years attempt at the Bandera 100K trail run. It was 8 degrees at the start and I failed to wear the right amount of layers. I paid for it late in the run and dropped at 42 miles.
Anyway, I left for my run today in a long sleeve shirt and began running down the road headed to the trails. I was moving at a good clip. Cool weather seems to give me more energy. Feeling good and thinking, "these newtons feel good on my feet. They make me run fast!" As I hit the trails , I thought, "hey! I'm on call this week. I forgot my phone" Go Back? No. Just run faster! Made it to the 2 1/2 mile turn around and headed back home. Stretched on the porch, walked into the house, checked the phone, no call. Good. Checked my Garmin. Cool! Pretty good pace. Speed work today!
Oh, and I signed up for another attempt at the Bandera 100k on Jan 8th.

No Drugs Today

2010-11-30T20:04:00.002-06:00

Not sure what my co-workers were on.
Today was the first day since my fall three weeks ago that I did not need ibuprofen. I had cut it down to 1 a day a week ago. I still have some discomfort in the left side of my chest cavity and back. And it was aggravated a bit during the boot camp this evening. Orlando and I again had a wonderful pre-boot camp run up Howard street from San Antonio College, a beautiful neighborhood of large homes with fine trimmed lawns, ranging in style from French provincial to Victorian to southwestern style bungalows, American colonial and many others. Streets lined with large trees as varied as the homes.
At boot camp the ladies we work with were acting like little school girls. Giggling through out class. Annoying? Nah. Fun and a great way to unwind. I teased them. It was fun. Adults acting like kids. Why not?
What were they on? LIFE!

Thanksgiving weekend

2010-11-28T17:24:00.004-06:00

!Espero que todos pasaron un feliz dia de gracias!
I hope everyone had a great Thanksgiving! It sounds so much better in Spanish.
What a great extended weekend. 30 miles trail running and fantastic experiences. Friday we had a great group out at Bandera for a 14+ mile run in beautiful, cool, windy weather and new friends. Joe from Indiana, and Chris brought some new friends too. It's exciting and so refreshing to share our passion. Tom set out water, John accommodated Joe, Chris entertained us all (as usual). Saturday I ran alone at Leon Creek on familiar trails. Later in the afternoon we were out at the Leon Creek greenbelt with the Grandkids. I took them on the natural trails. What a blast they had. We saw deer, a bird's nest with an egg in it!
And we snuck up on Grandma as we jumped from out of the woods!
Sunday it was an enjoyable run with John on the northern trails of Leon Creek. Good conversation. Even during the quiet moments, when we lost ourselves in nature, our movement, and our passion.

Running with the Champ

2010-11-24T14:18:00.008-06:00

It was fun running with the 2010 Leadville 100 Woman's Champ today. Speed work for me. I am sure just a casual stroll through the woods for her. We ran trails we don't normally run. Through the "Birds of Prey" sanctuary. Not a well known place. For now. The new Leon Creek greenbelt paved trail now straddles this park. The paved trail is a good thing, as it will encourage more people to be active outdoors. We ran across a new bridge just completed over the creek only to find out it was blocked at the other end. Construction is not complete. We jumped the barricade. the mountain bikers behind us couldn't do the same and turned back. Really nice mostly soft dirt trails today. A nice change of pace. Really fast pace for me.
Some of our conversation turned to pacing and crewing. And how it is a great responsibility. How we get nervous and afraid we will forget something or not tend to our runner as we should. I mentioned an instance where she snapped at us on her 100 miler, to which she offered apologies. "No" I said. You have every right. We were there for you. As a pacer or crew member, you accept those things and really, expect them. We take these responsibilities knowing that we are there for our runner. And to see our runner be successful is, and should be, our greatest reward.
I mentioned how I used to dream of going out to Leadville and attempt the 100 miler. And how being able to be there with her, and for her, was a tremendous experience for me.
Watching her great performance, and watching her win, was something I will never forget.
I ran some of the Leadville 100 with my friend, The Champ.
I couldn't asked for a better Leadville experience.