Inside Track Running Club Blog: July 2009

Wednesday, July 29, 2009

ITRC Newsletter: Saturday, Workout Updates, Mt Whitney, More

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below

Volunteers:

Setup/breakdown: Various
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente

Waterstop: Tom Monahan

I can’t count the number of times I uttered this to myself: breathe, drink and keep going, during my group’s recent conquest of Mt. Whitney. It sounds simple enough under normal circumstances or at sea level. But almost 14,500 feet, rapidly changing weather conditions, rough terrain and steep drop-offs are certainly not normal.

The idea of climbing the lower 48 states’ highest peak was brought up by a fellow runner and friend in February. Back then, mountain climbing had not even entered any realms of my consciousness and otherwise normal life. I did not even join the mountaineering club when I was in college. Sure, I knew they (the mountaineers) existed. You could easily pick them out even in a university of 20,000 students --- really short shorts year-round, sandals, tank tops, enormous backpacks, bulging biceps and toned calves. Do you get the picture?

So I caved in to peer pressure or the call of friendship, I gave my $15 for the one-day hike permit. It was a lottery to get in and since I had always been unlucky with lotteries, raffles and anything involving prizes, I forgot about it and looked forward to my “refund.” But lo and behold, our 15-person group was picked for a July 19th climb. Now what did I get myself into?

Like a bunch of disciplined and paranoid athletes, we trained and hiked almost every weekend since our last ultra-marathon in May. We trudged up Sulphur Mountain, trekked San Ysidro Canyon, took it easy at La Jolla, started wondering what it was all about atop Topa-Topa Mountain and finally pronounced ourselves fit and ready after ascending Mt. Baldy. We experimented, compared, borrowed, bought and finally settled on clothing and equipment. Most of us were particularly awkward with hiking poles and heavy backpacks. What do runners know about those anyway?

So off we went to Lone Pine the day before our climb. The plan was to camp out the night before so we could be near the Whitney portal. The alarm went off at 3 am and amidst some fumbling for our gear in the dark and a hastily eaten breakfast, all 15 of us were at the trailhead by 4:15 am. From a distance, one could probably see our little procession of headlamps and flashlights, heading into the forest and into the vast unknown.

Halfway through our ascent, our group started to split up into sub-groups of threes and fours. We could still see some of our group members on the switchbacks (did I mention there were 99 of them at one point?), but just like a marathon, you tend to stick with people doing the same pace or people with the same goals (to fall or not to fall). The weather was still good at this point, altering between sunny and cloudy mostly.

We only felt the sudden drop in temperature once we reached Trail Crest, which is about 13,000+ feet. By this time, I had my thin windbreaker and cotton mittens out. I could see the summit from this vantage point but almost everyone we talked to said that we were still about 1 ½ to 2 hours away from the summit. Let me take that back. Everyone we talked to said that we had about an hour to go before reaching the summit. How can they say that for the last three hours? It must be “the altitude sickness” talking here.

We met the other sub-groups on their way down from the summit. After several words of encouragement (see you at the trailhead) and some quick tips (take the lower trail on the snow, it’s shorter), my “little group that could” was finally a stone’s throw away from the summit. Make that many stones, and add some snowballs too. So we trudge and we plod but every time, the summit seems to be moving farther and farther away. So I repeat: breathe, drink and keep going. Am I hallucinating? Does this mountain really have a summit? I had to ask myself those questions many times.

But alas, we reach the summit! We take some quick photos and sign the register as we can see a thunderstorm looming in the horizon. We feel hail and flurries as we descend. I start to worry, as I am severely “underdressed” for the occasion in my hiking shorts, sleeveless top and thin windbreaker. I borrow another windbreaker, a pair of socks (to wear over my cotton mittens) and a ski cap. My teeth are still chattering and my ears feel like they’ve been left in the freezer overnight. Breathe, drink and keep going --- I keep telling myself. We still had 11 miles of hiking in nasty weather. To stay positive, I thought, “at least it’s all downhill now.” I was drawing on all my reserves now, both mentally and physically. There IS a finish line, the marathoner in me kept on insisting.

Our goal was to reach the tree line before dark. And we did, but we still had miles left before reaching the trailhead. So we cross stream after stream, and navigate switchback after switchback. We keep asking ourselves, “Were these streams/switchbacks really here this morning?” But no one bothered to reply. The bears were keeping to themselves, thankfully.

Hiking three to four miles during the day is a cakewalk, a lot of people might say. But three to four miles in the dark is a different story. We were cold, scared (at least I was, of wildlife – the big, brown and furry kind) and sometimes paranoid (logs started to look like coiled snakes). I was zoning out, trying to stay calm and night-dreaming about the good stuff (a cup of hot soup, a warm bath). My mind has definitely taken over my tired legs at this point. Breathe, drink and keep going. We are almost there. I kept telling myself that this was akin to mile 25 in a marathon. After that switchback is the trailhead, but then, there is another switchback. I willed myself to keep focusing, even if I could sense a presence. Bears? Goldilocks?

After what seemed like endless hours on our feet, we reach the trailhead. We were elated to find our other friends waiting for us. Actually, they weren’t waiting for us. They had just gotten there themselves. What a relief! We hurriedly unstrap our heavy backpacks and basically, we just sat there and refused to move. The enormous rock that I sat on felt like the most comfortable couch in the whole world.

We have just conquered Mt. Whitney! On to the next conquest.

VC Fair Costumed 5K
Run and Dress To Impress
The inaugural Ventura County Fair Costumed 5K Run/Walk will take place on Saturday, August 8th in downtown Ventura. All participants are encouraged to run in costume and you must be in costume to receive an award. Great post-race festivites so join in the fun and be sure to stick around to watch the VC Fair Parade.

Santa Barbara Marathon - Training Begins August 22nd!
Club Discount for December 6th inaugural event
If you are looking for a fall/winter marathon this year, the inaugural Sta. Barbara International Marathon may just be your race! Expect cool weather that is typical of Sta. Barbara, a scenic course and rolling hills. The club will be officially training for this event on Saturday mornings.

The marathon is limited to 5,000 participants so sign up online at:
http://sbimarathon.com/site3.aspx

Enter discount code (below) to get $10 off the entry fee:
SBIMINSIDETRACK2009

Tuesday Track Workouts - 6pm
A Super Fun Painless (haha yea right) Experience - 6pm
Thursdays Canceled Until August 13th
If you have yet to join us for a Tuesday track workout now is the time. These are extremely helpful in performance and a lot of fun in that weird masochistic sort of way. We have been getting 40-50 club members every week and have a variety of pace groups so do not be intimidated.

Sunday Trail Runs
Changing to once a month - August 16th
The Sunday trail runs will happen once a month in hopes we will get more participation by focussing on that one day each month. For August we will meet at Sulphur Mountain (off the 33 about 2 miles past Foster Park) at 8:00am for an out and back trail run. Pace and Distance is completely up to you. This is a beautiful run so I encourage everyone to come run with us.

Inside Track Branded Apparel
Inside Track apparel has finally arrived
For those members who never received their Free Inside Track t-shirt please stop by the store because they are in. We have a variety of t-shirts and sweatshirts for sale. T-Shirts are $8.99, Crewneck Sweatshirts are $19.99, Zippered Hoodie Sweatshirts are $34.99, Singlets are $19.99, and Tech Tops are $24.99.

LA Marathon Update
It looks like approval for the date change and for the course change has been approved, although some question still remains on the final course. The new LA Marathon date is March 21, and it will be a "Stadium to Sea" run, beginning at Dodger Stadium (thanks to new owner Frank McCourt, who also owns the Dodgers). Sounds like fun! More info >

Weekly work-outs

Tuesdays- 6:00pm @ Ventura High School Track (Workout)

Thursdays - Canceled until August 13th
Saturdays - 7:30am @ Inside Track (Long Run)
Sunday August 16th - 8:00am @ Sulphur Mountain

Upcoming races
August 8th
Ventura County Fair 5K

August 28th (Friday Evening)
Foster Park 10K/5K

September 20th
Camarillo Lions Club 5K

October 3rd
Ojai 1/2 Marathon

November 15th
Malibu Marathon

November 26th
Ventura Turkey Trot 5K

December 6th
Santa Barbara Marathon

December 13th
Lasse Viren 20K

Wednesday, July 15, 2009

ITRC Newsletter: This Saturday, Running Essentials, More!

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below

Volunteers:

Setup/breakdown: Various
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente

Waterstop: Tom Monahan

We are always looking for volunteers to help with our team and training – if you could spare some time to help, please let Naomi know at nukress@yahoo.com

TRAINING CORNER
By George Arita, Adviser of Training
Georgerunvta@aol.com

LONG SLOW DISTANCE (LSD)

Those following the “Newbie” schedule will be running 7 miles; those on the maintenance schedule will be running 8 miles, as will the tapering San Francisco marathoners. We should be out-and-back and closing up shop early.

Next Saturday (July 25), the distances will be 8 miles for newbies and 12 miles for “Maintenancers.” SF marathoners will be heading off to the Bay Area with our best wishes for a successful run.

OUR NEXT TARGET MARATHON - Santa Barbara International Marathon

The Santa Barbara International Marathon on December 6, 2009 is our next target marathon. Entry to SBIM is limited to the first 5,000 signups, so be sure to register early (www.sbimarathon.com) and cite “SBIMINSIDETRACK2009” for a $10 discount off your entry fee!

ESSAY - ESSENTIALS FOR MARATHON TRAINING AND RACING

Running a marathon race requires not only running 26.2 miles on the day of the race but also many miles and many weeks of proper training. Actually running the race itself is easy once you put in the miles and weeks of proper training. The proper training is the hard part since it involves many weeks and many miles; the race is the easy part since it involves only one day and 26.2 miles.

There are essentials for marathon training and racing. First of all, if you have not been running previously and have questions about your health, you should make an appointment with your health care provider and subject yourself to a physical to be sure that body can survive the strenuous workouts. If you pass that hurdle, the next essential is to get a good pair (two pairs would be better) of running shoes (see Josh at Inside Track to get properly fitted). If you are totally new to running, you will need to start running SLOWLY (and I emphasize slowly - run and walk if you find that easier in the beginning). It might take six months or more for your entire body to get adapted for the rigors of long distance running. Short-changing your body’s adaptation process will surely lead to injuries and you ending up on the DL.

After six months to a year of conditioning, during which time you should enter local 5-K and 10-K races for fun and racing experience, you will be ready to start on the Inside Track Running Club’s 26-week marathon training program or even the 16-week marathon training program. All training programs involve weekly long (Long Slow Distance, or LSD) runs, speed workouts and hill workouts, along with recovery days, each at designated mileages. You should follow the regimen as best as you can. Join a pace group with which you can comfortably run the weekly LSD runs.

Here is a list of other “essentials” for the rigors of marathon training. I already mentioned your doctor’s ok and good shoes.

CLOTHING: Running shorts and shirt (or singlet) made of light weight, quick drying fabric (not cotton); running socks; and cap.

ACCESSORIES: Sunglasses with UV protection lenses; water carriers on waist or back; sun block; lip balm; Vasoline or other lubricant for chafe protection.

NUTRITION: Good nutritional habits to fuel your training and recovery (not only carbohydrates but ample proteins); get used to consuming gels during long runs; ample water, sport drinks and other liquids for proper hydration and electrolyte replacement, not only before, during and after running but throughout the day; practice drinking during your runs.

REST: Putting in the miles is a training essential but so are rest and recovery days – have at least one, preferably two, days off from running to allow your muscles to recover; get adequate sleep to allow muscles to repair and get stronger; listen to your body.

Completion of the training program will not only prepare your body for running 26.2 miles but will also give you the confidence that you will be able to run the distance and cross the finish line with both arms in the air and a big smile on your face.

FAMILY BOATING WEEKEND

Do you love the water? Looking for something different to do this summer? Join some of your fellow Inside Trackers and their families in Bakersfield the weekend of July 25 and 26.

The kids play in the water all day at the Buenavista Recreation Area while the adults can do the same or just put their feet up and relax! Bakersfield is about a two-hour drive from Ventura County. If you get there early on Saturday, you'll have all day to play. You can opt to drive back Saturday night or stay at a nearby motel ($80-90 range) and join the rest of the gang for pizza and beer.

Bring lunch, snacks, drinks, water toys, beach chairs, beach towels and lots of sunscreen! Please e-mail Denise Ellison at dmecnm@gmail.com for more details.

Weekly work-outs

Tuesdays- 6:00pm@ Ventura High School Track (Workout)

Thursdays - 5:30pm@ Inside Track (Regular Run)

Saturdays - 7:30am@ Inside Track (Long Run)

Upcoming races
July 2nd - August 6th

Harbor Lights 5K + Aquathon - Ventura

August 8th

Ventura County Fair 5K

Thursday, July 2, 2009

No Organized Run this Saturday; Pace Groups & Leaders

THIS SATURDAY AT-A-GLANCE

There is no organized run this Saturday! Happy 4th Of July! Join us next Saturday, 7:30am, same bat channel, same bat time.

Mileage: please refer to Training Corner below

TRAINING CORNER
By George Arita, Adviser of Training
Georgerunvta@aol.com

LSD

If we have any “Newbies” training for the Santa Barbara International Marathon on December 6, 2009, your mileage is an easy 5 miles this Saturday and 6 miles on July 11. For those in the Maintenance Schedule, your mileage is an equally leisurely 8 miles this Saturday and 15 miles on July 11. Remember, LSD runs are done at a comfortable pace where you can easily converse with your running mates.

PACE GROUPS AND PACE LEADERS

Ideally, we would like to have two Leaders for each Pace Group. So far we have Mike and Rick (8:00), Manny (9:00); Luz and Ed (10:00); Mira and Laurie (11:00); and no one yet for 12:00 and 13:00. And we have no Walkers.

To all, select a pace that you feel you can comfortably run at and join that group for several LSD runs. If you feel the pace is too fast or too slow for you (running comfortably, not racing!), you can move down or up to a different group. In fact, you can feel free to change groups at any time as you feel necessary. But do inform the PL that you are now in her/his group. Don’t pick a group just because your friend is in it or because there are many women/men in that group. Remember, you’ll have to run at that pace for 20+ miles over 15 or 16 weeks culminating in the marathon race without suffering injury!

Why join a Pace Group? Basically for the same reason for joining a running club like ITRC – for example, for the benefits of running with someone, camaraderie, safety, encouragement, maintaining a proper training pace, utilizing developmental strategies, and having fun!

The primary role of the Pace Leader is to lead a group of runners (or walkers) at a designated pace. The PL will do her/his to maintain that pace during our Saturday long, slow distance (LSD) runs at the mileage stated in our Training Calendar. However, it is the responsibility of the individual member to perform the midweek training regimen as outlined in the Training Calendar.

The logical and most effective position for the PL to assume while “leading” the Pace Group is at the front of the pack with the members of the group following. If a runner decides to move ahead of the PL and run at a faster pace, that is her/his prerogative. However, in regards to maintaining the designated pace, that runner is no longer the responsibility of the PL. It is recommended that this runner move up to a faster PG. On the other hand, if a runner constantly falls behind the group and finds the designated pace to be too fast and therefore difficult to maintain for the entire distance, it is recommended that this runner move down to a slower PG, either temporarily or permanently to allow for the proper development of endurance while avoiding injury. It is not unusual for runners to move to different PGs during the training season.

Being in the lead, the PL can not only set the pace but also monitor the conditions ahead of the group. For example, if a cyclist or a group of cyclists is approaching, the PL can inform the pack of their approach by yelling “Bike!” The group can also be informed of the presence of other conditions or obstacles such as mud, rocks or dog droppings on the path by yelling appropriately. Such verbal warnings should be relayed toward the back of the pack. It is also proper for runners at the back of the group to shout appropriate warnings when cyclists or menacing vehicles approach from the rear.

In a large PG, it may not possible for the PL to be aware of all the happenings behind her/him. Therefore, should a runner suffer illness or injury during the run, the runner or fellow runners will need to yell out to inform the PL. All PLs carry cell phones and can call for assistance or 911, if the situation demands such a call. Other PLs are also on the course and they can be summoned for assistance as well.

All athletes occasionally experience degrees of discomfort or some form of injury or pain from time to time, especially as the training distance becomes longer and the midweek effort becomes more strenuous. If a runner is feeling exhausted or experiencing some minor pain, that runner should try to use her/his discretion, i.e., “listen to your body” and decide accordingly whether to slow down or walk for a while or turn around and jog/walk back to the start. In any case, the runner should inform a fellow runner who can in turn notify the PL of the situation.

Although may have nurses, physicians and other medically trained individuals within our group, most PLs are not trained medical care providers. As such, PLs are discouraged from providing medical treatment or advice. Generally, the best advice a PL will provide is to get your condition examined by a licensed professional. The PL may suggest an appropriate professional provider for your particular situation.

PLs are not specifically trained as psychological boosters or counselors but some may have more natural talent than others in this area. The group situation, where individual members provide support for one another, is highly significant in this regard.

PLs are required to run with the PG during the LSD runs on Saturdays. However, during races, including those targeted by ITRC, every participant is technically on her/his own. Although many runners start and stay together as a group to enjoy the camaraderie and mutual support, PLs are not required to do so.

All PLs are experienced runners and marathoners. Many use specific training methods and racing strategies that they have learned or developed on their own during the many years of running and racing. Although we would like to share these strategies with the group, we should adhere to the schedule and training methods formulated by the club. However, any runner is welcomed to talk to a PL about her/his personal methods and strategies and utilize these during the midweek runs.

Weekly work-outs

Tuesdays- 6:00pm@ Ventura High School Track (Workout)

Thursdays - 5:30pm@ Inside Track (Regular Run)

Upcoming races
July 2nd - August 6th

Harbor Lights 5K + Aquathon - Ventura

July 4th

Channel Islands 4th of July 5K/10K

July 11th

Salsa Dash 5K/10K - Oxnard