Day 114: The Heat Is On: Greg Bomhoff

In the summer of 2009, I remember vividly the moment I read an email from an Ultrarunner named Greg Bomhoff. In the midst of planning a 24 hour run for his children's school, we met for coffee and have enjoyed a friendship since. From unplanned run-ins on a trail, racing in the same race (Rio Del Lago) or even pacing friends in the same run (AR50), to venturing in the torturous world of Hot Yoga, Greg and I share a passion to run for great causes.

Today, the Sac Bee ran a great article about Greg's newest venture, Badwater 135. Just over a year ago, Greg finished his 24 hour run on a 1/4 mile oval track, knocking down 127.75 miles. Days later, we honored him at Character Combine with the Spirit of the Sherpa Award. Walking off the stage, I thought I saw a glimmer in his eye of what was to come. It was Badwater. Badwater is a beast. Greg will join the likes of other running greats and feel the 150+ heat rise from the pavement. I have yet to qualify, but as a pacer for Ray Sanchez the last two years, I have ran nearly every portion of the Badwater Route... It is brutally beautiful.

Badwater keeps runners awake at night. The challenge and chase fades to an absolute committement to win. Its the best form of insomnia as you strategize and dream of ways to tangle and tussel with the desert road. For me, I say someday. For my friends like Ray, Brian, Connie,and Greg, I say, NOW! Go get yourself some!

Congratulations. Continue to Run it Forward and know the best is yet to come.

I Dont Want To Write Today

Somedays writing is like splitting oak wood with a sledge hammer. Other days its like cutting butter red-hot knife.

Today, my hand grips the sledge hammer.

Running. Somedays its effortless. My mind is better on double-days when I run at night too. But my body and mind yield to the pain of purposed running the following AM. In those moments, to make the run seem effortless, I escape with each step. It makes the miles pass faster.

In my mind, I am running near water. A river, a lake, or I can view the ocean from atop Diamond Head in Hawaii.




In my ears, I am listening to a playlist field with the soundtrack of my life.
In my eyes, I see hope for the best that is ahead.
In my heart, I am chasing rainbows.

Peace,
jas

PHOTOS
* The view from atop Diamond Head
* The view of my AM runs

Day 111: Do It Anyway

If you are a Nor Cal Runner, you awakened to rain...again. There is something soothing and stressing about the rain.

Soothing. The clatter of drips hitting the roof awakened me and made me want to go back to sleep. The rhythm gives sync.

Stressful. The thought of getting out of bad, amidst tapering for this weekend's race cause a dull stress. Without unction, I want to skip the run. Finding the mojo to get going is stressful.

I know its the day after Easter and you may still be lounging. Run anyway.
I know its raining. Run anyway.
I know its still dark. Run anyway.

Do it. Do it anyway.

Its day 111. Something about the ones is just enough to move. Look ahead. I am looking forward to this November and 11/11/11. That day is our Rim to Rim to Rim | R3 Run in the Grand Canyon is a beast of 52 Miles from the South Rim to the basin river to the North Rim and then back to the South Rim.

Ramp it up. Make that day the longest and fastest you have ever gone.

Pick a DMB Song. Grab U2's Where the Streets Have No Name and then run. Those streets await. Whether its 9 minutes or 9 miles or 13 miles and a near-half marathon...today RUN.

Peace.
JAS

Day 109: Climb the Wall

If you are approaching your first marathon, the anticipation of The Wall near mile 20 can be anticipated "as worse" than it is. In some cases, it can be brutal. Most often, it can be avoided all together.

By Gale Bernhardt
For Active.com

During a marathon, everyone experiences highs and lows. Knowing this helps alleviate stress during the race. When you hit a rough patch, stay focused and try to be a problem solver. Whatever is bothering you at that time, brainstorm possible solutions for the problem. Then, pick the best to keep you going.

Follow these nine tips to avoid or break through the wall, so you can finish your race at your ideal time.

1.Pace yourself.
One strategy for doing this is begin the first quarter of the event slightly slower than the average pace you hope to achieve -- each remaining quarter faster than the preceding one. This keeps you from burning out too fast. This "negative-split" strategy has produced numerous world and personal records.
JHARP NOTE: Start slow, then slow down. Easier said than done.

2.Try not to be so hard on yourself.
During the race, ask yourself, "Am I doing the best I can at this moment?" Your answer should be "yes." You will have no apologies to make to anyone.

3.Break the race into small pieces.
Near the end of the event, when it gets difficult and your legs no longer feel fresh, make small goals for yourself. Can you run for five more minutes? Can you run to a land mark within your vision?
JHARP NOTE: This is what we call Micro-Goals.

4.Carry a small tube of lip balm with sunscreen.
You can, of course, use the balm on your lips to prevent chapping and sunburn, but it has a second purpose. If you feel hot spots forming on your feet, use the lip balm to reduce friction and prevent blisters. With your finger, remove a small piece of lip balm and apply it generously to the hot spot and surrounding area. Stopping to take care of a potential problem like this can save you time in the long haul.

5.Positive self-talk makes a significant influence on event performance.
Develop at least one positive mantra to use during the race. Some suggestions include:

"I'm fit, I'm good, I'm fast."
"Every day, in every way, I'm better, stronger, happier."
"I'm healthy, I'm happy, I'm light on my feet."

Mantras can be performance-oriented or feeling-oriented. When you find your mind wandering into the land of negative self-talk, use one of your mantras to change your mindset.

6.H2O. To successfully complete a marathon at the highest pace possible, it's critical to hydrate and fuel at a steady pace.
When using aids stations two miles apart, consume 50 to 100 calories of energy drink and four to eight ounces of fluid at each aid station.
If the race-supplied energy drink doesn't suit you, carry your own drink and drink mix or gels. It's not as convenient as using the race-supplied drink, but it's better than an upset stomach.

Note: If you consume an entire gel, you need approximately 16 ounces of water to dilute the gel so your body can easily absorb the solution.

7.Stay flexible.
If race day weather is hot, windy or cold, adjust your pace goals accordingly. Also, adjust your fueling and hydration plan to accommodate the conditions.

8.The wall. Even if you hit the wall -- and have a gorilla climb on your back -- you can still recover and successfully finish the marathon.
Slow your pace or do a combination of walking and running.

9.Get your energy.
If you skimped on calories and fluids before hitting the wall, walk through one or more aid stations and refuel and hydrate. Energy drinks contain calories and electrolytes that help you feel better. If you know you are a heavy sweater and need additional electrolytes, sodium in particular, carry a small baggie with electrolyte tablets with you. You'll know if you need to do this based on your long training runs.
Hitting the wall in a race is tough, but follow these tips and you'll find a way to push through it, if not avoid it all together.

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, go to Gale Bernhardt's Training Plans page. Let Gale and Active Trainer help you succeed.

Day 106: Snacks You Must Eat

On the hustle this AM. Yet, wanted to pop this out to you. Are you ever hungry and cant get that crave for a horrible snack out of your mind? Me too.

Here is a great article to assist your data bank the greatest (and healthiest) snacks for the runner, jogger, or walker.

SNACKS YOU MUST EAT

Big Weekend of running before The Taper to Mt Diable 60K
Thursday 16
Friday 20
Saturday 8
Sunday TAPER

Much hope. Much love.
JAS

Day 100: Devil Mountain

A brief update. I am on a journey to run everyday in 2011. By early February, I missed my first day. Yet, over the course of the first 100 days, I have missed a total of 8 days. 92/100. If it were a math test, I'd still get an A.

"A daily run must consist of at least 2 miles."

So making a run on the driveway for 2 minutes doesn't work. For the most part, I have enjoyed it. I am not allowing any pressure to run effect me...yet. On one occasion I was driving home from the airport. I had traveled all day and had yet to run. I hustled a run in street clothes that bled over the midnight hour. The fun of it was that I made sure to complete 2 miles after midnight so it counted! (I still ran that afternoon.)

Effects
I have remained injury free until lately, where I have had a little tenderness. However, I finished the Asics vs Nike Vomemro challenge and have gone back to Nike. The tender is residing slower that usual but its having to do it while creeping a slow two miles.

Endurance
I have enjoyed running tired. My legs are fatigues averaging 6+miles a day. Each AM, it takes a bit to loosen up. Once I get going, I feel great. Learning how to run tired is a mental battle much more than than a physical battle.

Ahead
I am looking forward to Devil Mountain. The Mt. Diablo 60K is on May 1 and brings with it 10,900 feet of elevation. Its truly a beast. Both Jimmy Dean Freeman and Ray Sanchez have smiled and said, "you enjoy that one." I will.

On June 5, I'll run the San Diego Rock n Roll Marathon. July 11-12, the Be Change Team will be crewing and pacing at Badwater. Lots of heat. Lots of hills. Lots of miles.

I love looking ahead. Maybe you have been considering 'movement.' Today, if you are at the beginning stage, get a pedometer at Walmart for $5. Put it on and today, try to get 3000 steps in. Tomorrow, 5000. Set a goal to have your first 10,000 step day by this time next week.

You can.
You will.
You are.

Much hope.

JAS

PICTURE: Far off in the distance, Devil Mountain rises from the valley floor. Mt. Diablo

Day 99: A Quick Spin to Get Unstuck

Last night I got home from my son's baseball game. Got the kids doing homework and trying to get some emails sent. It was alot of details flying at once.

Do you ever get Acute Stress Syndrome? I have know idea if that is a real issue, but it sounds real. For me, its a case of getting flustered fast. Realizing it was happening, I asked for a few moments to resync and get balanced. Going to Hot Yoga for 90 min was not feasible.

I slipped into the room where the newly acquired treadmill (thank you Chris and Yvonne) is and get it humming. With U2's Live @ Slane Castle, I start to run.

Doors open, music blaring, heart racing. I run.

Within 30 minutes and just under 4 miles, I felt calmed.

Run. Jog. Walk. Move.

Do you realize within you, a best version resides. Sometimes the version of you gets buried by details, circumstances, pain, problems, etc. The reality is takes movement to clear the madness.

The worst thing I could have done is become stagnent and stale. Stuck. When I don't keep moving forward I get stuck in a moment that I can't get out of and surrounded by all that I can't leave behind.



"You got to stand up straight, carry your own weight..."

Waiting won't work. Later will not be better.

Do it now.

JAS

Day 98: Taboo Tuesday: Voices

Each of us will face the inevitable voices that bark at us while running. Its a taboo topic to ask your running buddy, "What are 'they' saying to you?" They may want to have you evaluated. Regardless, if you have ran for any time, "negative-self talk" has crippled your forward motion.

Here are the three most frequent messages rattling around my head when running.

1) "You are not strong enough to finish this distance." Solution: Shorten the distance to a single step and respond, "I am able to finish this distance."

2) "You are not running fast enough and 'those' people will think you are weak."Solution: I have chosen to compete against myself. Rarely can I ever identify who 'those' people are. In fact, 99.9% of those observing are proud of your progress and are cheering you on. (Maybe someday I'll talk about the .1% who are not pulling for you.)

3) "That pain is going to cause a life long injury."Solution: Running is an ongoing dance with comfort and discomfort. There is a big gap between percieved pain and phantom pain. Pain needs to be seperated from injury. Running for 30 minutes, 3 hours or 30 hours can cause discomfort or pain. But it may not be injury. It may be your mind trying to throw a mutiny on you. Press on and see if it subsides. If it is there for more than a couple runs, get it checked out.

Around each of our necks is a keyboard. Those who we allow to get close enough to us will have the ability to type messages (verbal and non-verbal) into our mind's hard drive. Surround yourself with people who build you and value your effort.

RUN (no pun intended) FAR FROM THOSE WHO TEAR YOU DOWN.

Peace,
jas

Day 92: Listen to Music?

On Day 92, I am reflective over the last 3 months of running nearly everyday. I say nearly because there have been a handful of days, under 10, that I have for one reason or another gotten in a minimum of 2 miles. Usually, it was due to long travel, schedule, or just sheer "I aint running today" attitude.

Each morning I find myself frantically looking for my ipod and headphones. Music is imperative. For some, very few, music is not part of their regiment. But for me, its a must. Listening to music is therapy. Listening to music is strategic and motivational. At times it can also be a crutch.

Do you listen to music while you run?

Consider these thoughts.

1. "Its Therapy"
I choose music that untangles my mind through its rhythm and lyrical content. Anyone who looks at my ipod would wonder what is up with my choices. But in reality, all types of music help me process. I have playlists called "LONG RUN SLOW' and list that say "PAIN". I have a list called "HAPPY" and even one called "DARK." Music motivates me and helps me put words to what I am feeling in my mind and heart. Once I understand it through the voice of another in song, it helps me untangle thought...while running.

2. "Strategic"
Regardless, each list is designed to move my mind to a better place. While running, I am cautious to not listen to music that will AMP me and cause me to run to fast. I also have music that AMP me to run faster. I am fanatical with rhythm and even the "beats per minute." BPM's equates to the tempo. On specific runs, I use music as a cadence maker. Like a metranome the down beat drops as my foot drops. If I slow down, I get out of sync. I have learned that if I am to run at my desired pace, I have to have music that is about 102-104 BPM. Thats how many footstrikes I seek (Cadence of Foot Turn-Over) each minute. Based on the length of your stride, that equates for me to be between 9 and 10 min miles over long runs.

For shorter, fast, interval workouts...Metallica. :)

3. "Motivational"
My friend Jimmy Dean Freeman who runs the So Ca Coyotes (A soon to be a "Runner You Need To Know Feature") has reminded me that with music everyone has a Power Song. A Power Song is the song buried in a play list that can turn your soul up. Its the song that can get you out of the "woe is me" funk. Its the song that when you get to the base of a big climb, you cue it up and hunker down and tear that hill a part. Power Songs motivate you.


Whats amazing to me is how goofy some of my power songs are. From a Jason Aldean song to a song from the Cure- From a Dave Mathews song to an occasional song from an obsure Tracy Chapman CD...I am motivated by music. At the same time, I am always a few clicks away from my most current Power Song. Yes, they change often.

What are you listening to? What songs motivate you? If you are not a music listener, can you give it a try?

Do what is best for you. Regardless, just run.


JAS

Day 91: Hot Yoga Hurts So Good: Taboo Tuesday

My friend Greg Bomhoff (Twitter @24hourrun4kids) and I have been dabbling in Hot Yoga. Called Bikram, this yoga is practiced in a room that is heated to 105+(f) degrees to intensify and cleanse while stretching and sweating out toxic build up. Oddly, the Bikram Studio is owned and operated by an old friend who I hadnt seen in 25 years.

Greg and I have patiently and humbly :) taking our places in the back of the room where the Newbies gather. Over a 90 minute session, a series of 26 poses are walked through, twice. At times gasping, most of the time aching, the Bikram Instructor, patiently challenges each attender to push further and stretch deeper than the time before.

Frustrating. Hot. Challenging. Painful. Relaxing. Each of theses words adequatley describes the range of emotion that I feel.

But what do you do when you are faced with a challenging environment that moves you to the brink of feeling vulnerable? What do you do when the pain and stress, the agony of potential failure hovers over you like a hurricain of insecurity.

Oddly, this is Taboo Tuesday.

The reality is many people skip things like running, exercise, pilates and in this case Bikram's because of a few reasons that NEVER get talked about.

1. Hatred of Pain
Sometimes pain, not injury, are the bodies false attempts to mutiny your motivation. Pain stimulates as a way to stop you from progressing further down a path of resistance. However, resistance and friction are the keys that develope muscle and strength. When being pushed beyond comfort, sometimes mental more than physical, the best version of you emerges.

2. Resistance to Calm
I enjoy the heat, the burn, the pain, the challenge. Yet, while in Hot Yoga, there is one pose that is constantly inserted in between other poses. Called Savasana - corpse pose- this seems simple and relaxing. But for me, its hardly that. Savasana is to lie on your back, eyes looking straight up, while breathing in a calm rhythm. It has great function:

•Returns cardiovascular circulation to normal
•Slows heart rate, reduces blood pressure•Teaches complete relaxation
•Stills and focuses the mind

"Stills and focuses the mind" is the part I struggle and resist. Lying still, I struggle. Taboo is walking down the trail that stillness leads to. A mine field of unfullfilled goals, shattered dreams, unreached summits, unused potential, pain, problems, etc, are what rushes in the moment I assume the Savasana position.

My first emotional or mental response if "flight." My first physical response is "fight." These two emotions joust as I lie still seeking to slow my mind down. To be still, to remain focused on "no-movement", to bask in the brokeness, some believe it makes you better. As Fight AND Flight fatigue, so does my rebellion towards calm. Chaos melts away. Confusion and self-criticism drip off my mind more abundant than sweat drips off my head.

Savasana - corpse pose


Today, recognize savasana is not new.

Its called rest.
Its called rhythm.
Its called renewal.

Sometimes stillness is more difficult to obtain than strength.

Today, seek to, just try to embrace one thing that makes you uncomfortable. Your mind is stronger than you may think.

"Don't mind the pain. The pain will block out the pain."
-Karen Ernst Fitzpatrick


Until then,
jas

Day 90: Relax. I'm Alive

What a whirlwind the past three weeks have been. My last post was March 16th. The next day, I flew to Hawaii to host Character Combine: Oahu. After Combine:Oahu was completed, I held over for an additional week speaking at another conference. Loved both.

Running everyday in Hawaii was amazing. Each morning, I awakened and ran a loop that went out and around Diamond Head. At times, I heard the waves crashing while I ran through my Ipod. Yea, I loved it.

A great weekend has just passed. Many of our runners completed races and more are still training. Tomorrow is Taboo Tuesday. I have doozy to answer... Stick around.

Much hope,
jas