Stay active. All your life! You can and should take a day off now and then though.

It's amazing what a day of rest can do!
I was feeling great on an easy trail run this morning. My body felt calm and relaxed.
Two days ago I planned to run 4 hours and invited Lalo to accompany me. Due to work he could only run for three hours though.We ran two and a half. Due to my fatigue. It was 100 degrees at 5 PM when we began but it was my legs that were the issue. After 5 miles they felt like huge tree trunks. Must have been the week of running and boot camp squats and lunges. The boot camps have been beneficial to my uphill running. I go all out at these boot camps but I have to remember to take it easy on the next day's workout or take a day off. I've got to keep going though. We all do. All our lives There is no time or age to stop being active.
At 63 years old my brother Andy just completed the "Possum Pedal" 30 mile bicycle ride in and around Possum Kingdom Lake. He has called me often to recount his experience since the event two weeks ago. Andy had laid off of riding for a few years but this year he set out to get back on the bike and ride again. His co-workers thought he was crazy. His boss warned him that there were many projects to complete and he was needed. Andy related all this to me and we laughed. What do they think? That we reach an age when we can't or shouldn't be active anymore? Nothing can be further from the truth in our thinking. Andy would call me and recount all his training rides and how he was not sore as he increased his mileage. We attributed that to his staying active in other activities like golfing, walking and going to the fitness center now and then. Also, his muscles had been trained for bicycling over many years. Andy has always been active. Running, playing tennis, and rode a bicycle for over 20 years. I rode with him on a regular basis for about 10 of those. We've been on our bicycles over roads and trails all over Texas.
We can all do what Andy did. At any age. Recently at a 10K road race where I volunteered a runner came through the finish line yelling out 76! 76! His age. On a four miler July 4th, I ran the last mile with a 74 year old Lady!
After the Possum Pedal Andy's wife said it is amazing that someone his age can do as much as he does physically. Amazing? Maybe.
How Andy's co-workers reacted to his intentions to ride a bicycle 30 miles worries me about the future of many americans. Many think that as we grow old we have to stop being active. That we can't run, bike, jump, Play! With the obesity epidemic getting worse this is not good. And now that obesity has been named a disease more people will give up even sooner in life.
I know a bit about being obese. My paternal Great grand mother was obese. My Dad struggled with his weight all his life. He inherited my great grand mothers physique. "The Maldonado curse" as a cousin dubbed it. We all have a trace of it. We are susceptible to a low bulging belly. My Dad took steps to manage his health and also to control and reduce his weight. Two of his siblings were overweight and died in their forties from complications of diabetes. All though no one would ever call him slim, Dad did lose and control his weight in his sixties and seventies. Diabetes crept up on him so he started walking everyday. Diabetes stayed away after that.
Dad proved we can make changes in our lives and we don't have to accept the conditions and illnesses we are predisposed to. And that we can become active at any age. He told me not to wait for disease to creep up on you but to stay active so disease will not catch you. Exercise has also been proven to be the best activity to keeping Alzheimer's at bay!
Take a day off now and then though. But don't forget to get back at it.

What are you training for?

This is a question most runners hear, or ask. I am always tempted to respond by saying, "life! I am training for life."
Lately though I have been saying I am training to pace Lalo at The Angeles Crest 100 mile trail run.
Pacing  is one of the most rewarding experiences a runner can have. And it's one I take very seriously. Not only do I feel I need to train physically but I also need to train mentally. I sometimes feel pressure. Pressure I place on myself. I have to be at my best to provide the best support possible. Sure, at the late stages of an Ultra when I will be called to action, my runner will be tired and maybe moving slower but I have to be ready for anything.  My runner will be depending on me to help him stay engaged, to keep moving, to provide motivation and I feel I may have to be tough but still remain his friend throughout and at the end.
Physically, I must be fit enough to run, walk, climb, and be ready for any weather conditions that may exist.
Mentally, I need to be ready to give and take  (mostly take) verbal stabs while still keeping my runner focused on reeling in the finish line.
Many of my favorite and most memorable running experiences have been when I have paced and have been paced in the later stages of an Ultra Marathon.
While being paced I have had to provide a flashlight to my pacer! Her's was a dime store model with dead batteries. It was laughable but she was my friend and she asked to be there! Good thing I had an extra flashlight in my pack. Other pacers of mine were patient as I struggled to walk, pointing out constellations in the star filled sky, not complaining when I arrived later than projected at the aid station. There was another I wanted to punch in the mouth because he kept trying to push me to run when I didn't want to. I didn't say a word when his stride ahead of me began to speak. I locked my sight on his feet and he took me to my best finish at 100K.
Memories I have of pacing friends in ultras play in my mind frequently. When I see them or when I run on trails we've run. These are memories like no other. I feel there is a special bond that lives on between runner and pacer well after the race is over. While pacing you may laugh and cry with your runner. Share thoughts, life experiences and sometimes secrets. Accompanying an ultra runner late in their race is a unique experience. All runners are different. That is what makes every experience unique and all of them memorable. That's what makes life enjoyable, doesn't it? Making good memories.
So much is shared between runner and pacer on ultras. Some things can be laughed at and told to others. Some will forever remain between a pacer and his or her runner.
I've made mistakes while pacing. Almost took my runner off course. Were it not for a camper at a trail junction pointing out that I was going the wrong way I would have royally screwed up my runners race. Forgetting supplies my runner asked me to carry (muling is allowed at some races), not allowing my runner to put on a jacket when it was getting cold, not filling my runners water bottle at an aid station! I sometimes still cringe at what could have happened but all turned out well and we're still friends. I've been dropped by my runner! I have done some positive things pacing too though.
I am looking forward to pacing Lalo. I can't wait. He is unique and genuine. I've never been with him at mile 70 though. I know it will be an experience that will live in my memory forever. All pacing experiences are.
I have to keep training. For pacing, for a race that may come up, for Lalo, ..... for life.

Friends, Hugs, food and fun at the races.

Running events are really just social events. At yesterday's half marathon and half marathon relay on McAllister parks paved trails I ran into so many friends I never stopped smiling. Before the run I spoke to local Running store owner Roger , and Asics Rep Roy when Jean runs by but stops to say hi and share a hug. I hung out with Connie and Larry before heading over to the starting area where I said hi to Doctor Liz. Just before the race start Cousin Elizabeth came by to chat with Joe, Scott and I. We walked over to the start line and Elizabeth shows up. Up ahead Fumi turns to see us and she works her way through the crowd to come share some hugs. Were we running the full event. As Elizabeth said with a perplexed look on her face, "we're running the full half."

I'd been drinking from a 16 ounce bottle of water and decided to start the run with it in my hand. I can leave it at an aid station later, I thought. To accommodate the relay teams the race is four loops. Winding through the wooded asphalt trails we get to see other runs ahead and behind us as we make turns at trail junctions. Weaving through the woods in hot, stagnant, humid air began to take it's toll on some runners very early in the run.  It was so humid the mosquitos couldn't land. They just skidded off our sweaty bodies. After one loop I decided I better hang on to my water bottle and not pitch it. I refilled it at the next aid station and drank two cups of gatorade. Half way through loop two I see Kimberly coming towards me on an opposite trail. Waving, she yells out "Hi Tony!" I wave back as I call out her name. At the start of loop three again I refilled my bottle and drank two more cups of gatorade! The hammer gel I decided to carry in my shorts pocket turned out to be a good idea. The aid stations had only water and Gatorade. Made sense. Most were running on a relay team  and one loop was under 4 miles. I guess they figured if you're running the half you have experience and should know what you need. Downing the gel I drank more water. And more water! Loop three down and I needed another water refill. I stopped at the aid station at the start of loop four to get it. Drinking more gatorade I walked away thanking the volunteers and looking forward to finishing this darn humid, moisture sucking run. The end couldn't come too soon. Exiting the woods and running down the road towards the finish line about 200 yards away the thought of finishing strong left my mind as soon as it entered. I just wanted to finish! I crossed the line at 1:55:23. Good enough. My goal was to beat two hours. At the finish I refilled my bottle with water again and walked towards the post race party area.

The post race party at Carrabba's half marathon has got to be one of the best. More friends were around! Cara, Kelli, Dulce, Michael and his running team, John, Jr. and another Kelly! They all came up to Hug and or talk and laugh. I feasted on Watermelon, Ranger Creek Beer, Carrabba's grilled Boneless Chicken breast smothered with sauteed  mushrooms, tossed salad, and pasta in a butter sauce, and more Beer! I Hung out with Fumi, Elizabeth and her Mom before leaving. Still smiling. All the way home.

Dad told me to keep it up. Don't stop running he said. I won't Pop. It's too much fun!

Happy Fathers Day to every Dad!

Joe C was in town

Joe Chamberlain and I became friends through our love of running. Trail running to be more specific. I've known Joe for about three years now. Joe was in from Indiana visiting his sister this past weekend and joined some of us for a run at Government Canyon State Natural Area Saturday. It pleased me that folks in our group remembered him from a couple of years ago when he visited and came out to Bandera with us. Joe appreciated it too. 

Sunday Joe and I went out to Friedrich and capped the morning with breakfast and beer at the Blue Star brewery in Southtown. All the while Joe kept commenting on what a great running group we have. How we are all welcoming and genuinely nice folks. He gladly and excitedly took a Rockhopper decal for his car. Joe had many questions about the people who are in our group.

I was happy to tell him that the best thing about us is how we support each other. Many of us like to share our experiences and accomplishments after we race but more than that we enjoy celebrating our fellow Rockhopper's successes. Whether one of us finishes in the top ten, middle of the pack, or guts it out to the finish under the wire, we are there for them and put them on a pedestal for admiration. It's how we roll. I told Joe that is what makes our group a wonderful bunch.

To me the best thing about running is all the great people you meet, friends you make, and experiences you share with those friends. It made me happy describing people like Chris who with his boyish loud tone asks questions about YOU, can point out your shortcomings while making us all laugh, Liza who can run with the elites and still hangs with us on training runs, The legend who walks his dog in training but knocks out hundred milers, Connie, Jean and Anabel with their constant smiles, John the reserved rational thinker who nevertheless likes to go off the trail exploring, Tom with his quick wit and crazy playlist, Lalo who pushes the envelope and entices you to go with him, How Amanda looks as pretty after a hundred miles as she does at the start, Rachel the Honey badger who DOES give s&!t but never blows her own whistle, Brian the Paul Bunyonesque gentle giant, Joe T. always excited and ready to go! The Navajo, The Ghost, Sexy, The Spleens! all the pretty girls! I can go on and on.

I said to Joe, We are the Rockhoppers. And we are one.

"You guys have a great group," -Joe Chamberlain

-- 

The Dirty Thirty 50K

My niece Adrienne accompanied me to Denver Friday. I was running in the mountains Saturday and she was hanging out with her other uncle Tony. We arrived at Tony's house south of Denver before noon and soon after Adrienne's cousin Miguel arrived. Miguel drove up from Colorado Springs where he is stationed at Ft. Carson. Tony was still working so the rest of us headed out for some fun at Red Rocks and Golden, Co. After a few hours we were back at Tony's. Plans were made to meet other friends and go out for dinner. I stayed at the house to rest and prepare for the next day. after preparing my gear and showering I put some eggs to boil for my breakfast in the morning. As I watched TV I fell asleep at about 7:45 PM only to be awakened at 9 PM by the smell of smoke! I forgot the eggs! I ran to the kitchen, turned the stove off, turned on every ceiling fan and opened all the windows. My god! I felt so awful. An hour later everyone arrived back home and I pathetically apologized to Tony. They didn't think it was such a big deal. I did. Needless to say I did not get a good nights sleep.
I was up and out the door the next morning at 4 AM. Driving up to Golden again to meet up with a few locals to carpool to the race start I stopped at a 711 to pick up some coffee. In a daze I arrived at our meeting point and had my breakfast of coffee, a protein bar, and a banana. I called Sheila who flew down from Jackson, Wyoming. She also was meeting the van that was to drive us to Golden Gate Canyon State park. Sheila arrived and we talked until the rest of the group arrived. The race site provides a forum for runners to find a ride because of limited parking at the park. Dale, Joe, Keith, and Jenny from the Denver area arrived and we piled into Dale's van for the ride up into the mountains. Dale did a great job in organizing this carpool and kept us all informed the last two weeks before the race. It is always nice to meet new trail runners from different parts of the country and at  these events it seems that is always the case.
It was cool at race start making it difficult for me to decide what to wear. I decided on a long sleeve tech shirt under a short sleeved one and my bicycle riding gloves. My plan was to carry two water bottles but because of the cool weather I decided to take my hydration pack just in case I needed to shed a layer, I'd be able to pack it.
We were off shortly after 6 AM on a slight incline. Although I had studied the race course description on the website, it had been a week earlier. Not thinking too much of it I was just going to take it as it comes. I don't like studying the course description or elevation graph too much but I knew I was in for a challenge. That it was! And a beautiful one too.

My camera was easily accessible in the front pockets of my pack but that was the only good thing about it. I never was a fan of wearing a pack on my back and half way through the race it began to bother me. I resorted to the Chris R. method of carrying a hydration pack. On one shoulder.
Early in the run we crossed a stream several times. At some crossings there were rocks to run across at others a small wooden bridge and some on a log no more than about 10 inches wide. The first long climb begins at about mile 2.5 and ends 5 miles and almost 2000 feet later. Half way up this climb is when I started to feel the effects of the altitude. Pausing to take deep breaths, I powered up and was pleased that my legs were not rebelling. Couldn't help but think about the hill repeats at the Powerline trail, the Crossing and the hill workouts at Freidrich park. As I told Dale on the drive up, our hills are short compared to these mountains but we've become quite creative in our hill workouts and repeats. On a flat section I met Jeremy from Highlands Ranch, Co. We ran together a bit and exchanged stories. I told how I think the heat and humidity in San Antonio maybe helps prepare us somewhat for altitude running. He said he wasn't a fan a running in the heat. I assured him we aren't either but we have to deal with it. At about mile 12 a course marshall directing us to the aid station was playing some music that must have been from Tom B's playlist. Gangsta' Rap!
Out of the aid station and we're climbing again. At this point I hang on to the pace of a woman ahead of me. We talk a bit but I didn't get her name. she starts to fade and I keep on trucking up the mountain. The next aid station had watermelon! I didn't want to leave this place but I had to. Another lady that I had been leap frogging with offered to take my picture. "I see you've been taking pictures. Want me to take one of you?" she asked.

At the top of this climb the rocks were much bigger. There was a time I thought I was off course. Then I saw a ribbon and also there were two runners ahead who looked like they knew the course. Climbing up and over boulders I paused to take more pictures. Continuing on over the mountain I lost sight of the two runners ahead. The trail was not well defined! I listened for the runners ahead. They were a girl and a guy. The girl was a chatter box with a voice higher but as loud as Chris R's!
I found her!

After a short descent we climb again! This time the climb is a 1.5 mile 1100 foot rocky trek up windy peak. Four times I had to stop and catch my breath. At one point it felt as though my heart would  pop out of my chest. This is when I leaned on a tree and tried to breath in expanding my stomach and exhaling as long as I could. Finally at the top and I was glad I wore a long sleeve shirt and gloves. It was cool. I took in the view and headed down the mountain. The trail was littered with loose rocks and exposed roots making it difficult to go fast. A few times I almost fell. Although there was a $100.00 prize for the bloodiest runner at the finish, I did not want those hundred bucks. At the bottom of the mountain a race marshall directs us to the finish 2 miles ahead and over two small bumps. Joe passes me here and says "It's getting warm."
It's was just right where I come from.
Officially crossing the finish line at 7:55:08 I beat my goal by 5 minutes. I hung out with Dale and Jenny at the finish, eating and drinking, while waiting for Sheila and Keith to come in.
It was a great time at a Great race with awesome volunteers at the aid stations and I made new friends! Also I got an Ultimate direction waist pack because my bib number ended with the number 2!

The next Chapter

Finally I am feeling recovered from the 55K effort at the Possum kingdom 55K. It took some time. Age and the fact that I don't think I am built for, or am young enough to withstand too many long endurance runs must be the reason. I do enjoy them though. Running ultras. Exhausting my body, as strange as that may seem, feels good. Recently I said to our trainer at work, " I like to run until I reach a point of exhaustion, then try to push through to see how far I can go." He responded by saying, "That's how I feel when lifting weights."

But is that good for us? In the long run, is it beneficial for our health? It may produce a sensation of ecstasy in our minds, which makes us feel "high" A feeling of euphoria.

I have felt this and reveled in knowing I can endure. But now, at this point in my life, I need to be wise and down shift. I want to continue to enjoy running and being out running or hiking in nature for as long as possible, I've said it before, The body can endure only so much pounding. I want to walk upright as an elderly person. Heck, I want to live to be an elderly person! Oh, I will still run a marathon or two a year. And compete at shorter distances. But no more Ultras for me. After the Dirty Thirty 50K in Black Hawk, CO. on June 1st of course. I will never stop enjoying running through the beauty of nature. This final Ultra will be an enjoyable, smell the roses run. I can't wait.

Uncle Alex

We went to visit 88 year old uncle Alex today.  Uncle Alex is in an assisted living home but we hope he'll be back at Aunt Marie's home in a couple of days.
Uncle alex is a blast from the past.  An old farm boy from Michigan and a World War two veteran who never was one to mince words.  As we entered his room today and asked how he was doing he said, "Like Hell! I'll tell it like it is. I'm not going to lie to you. Ha ha ha."  That's Uncle Alex.  Always told it like it is.
I must confess, we have not been in contact with Uncle Alex much in the past few years.  But we never forgot him.  And it was evident today, he hasn't forgot us.
Aunt Marie and Uncle Alex had a falling out over a decade and a half ago and have lived apart since.  There was always some contact between them though.  Their Grandkids made it so. And although the Grandkids were not his blood relatives he was the only Grandfather they knew.  To them he was Grandpa. Love existed between them.
Uncle Alex is now in need of constant care.   His grandkids and Aunt Marie want him back home and he is coming.
There are some who have questioned her and may criticize her for going to him, but Aunt Marie's faith teaches care, compassion, forgiveness and love.
We told Uncle Alex we look forward to seeing him back home again.