Bakersfield Distance Project

BTC Summer Series #4 - 07.20.10

2010-07-19T05:39:00.000-07:00

The Bakersfield Track Club Summer Series (formerly known as the Darryl Easter Memorial Handicap Series) is a series of 6 - 5K runs beginning in early June and running through most of the Summer. The events are held every other Tuesday at 7pm on Alfred Harrell Hwy just across from CALM.

FaceBook Event Page HERE.
Summer Series Website HERE.
Summer Series 3.0 Results HERE.
2010 Race Photos HERE.

Standings for Runners Scoring in 3 Races

After 4th Race in Series (1st race run does not count for pts)

Complete Standings HERE.

1 Veasna Sok 76 38 25 139
2 Blanca Anderson 101 37 7 145
3 Greg Tesch 9 125 29 163
4 Melissa Banal Hoyt 80 55 63 198
5 Tim Rushing 24 105 83 212
6 Mike Holmes 157 33 23 213
7 Rod Nance 77 42 105 224
8 Barbara Maddox 18 158 80 256
9 Jeri Shea 22 237 12 271
10 Joseph Sanchez 11 39 223 273
11 Amy Serrato 154 86 41 281
12 Chris Blakely 56 214 19 289
13 Nicholas Anderson 58 120 114 292
14 Mark Ogilvie 64 136 95 295
15 Donovan Gabriel 85 173 44 302
16 David Perez 97 25 183 305
17 Norma Diaz 36 106 164 306
18 Jose Leon 13 218 84 315
19 Melanie Millwee 153 107 61 321
20 David Plyler 46 176 100 322

BTC Handicap Series ---- Race No. 4

Complete Results HERE.

1 Yvonne Lopez -19:43 21:46.0 41:29.0 -11:29
2 Kimberly Brower -13:16 26:00.0 39:16.0 -9:16
3 Margaret Gallegos -15:58 26:07.0 42:05.0 -12:05
4 Jake Schultz 3:37 26:39.0 23:02.0 6:58
5 Bryan Magno 3:53 26:48.0 22:55.0 7:05
6 Mike Henderson 3:07 27:10.0 24:03.0 5:57
7 Blanca Anderson -21:14 27:12.0 48:26.0 -18:26
8 Amie Birks -0:07 27:14.0 27:21.0 2:39
9 Peter Wykoff -4:44 27:14.7 31:58.7 -1:59
10 Jordan Thoennes 1:35 27:16.0 25:41.0 4:19
11 Traci Hicks -19:44 27:18.0 47:02.0 -17:02
12 Jeri Shea -2:49 27:27.0 30:16.0 -0:16
13 Scott Faulkenburg -11:15 27:31.0 38:46.0 -8:46
14 Kevin Moretti 5:36 27:33.0 21:57.0 8:03
15 Sara Cipriano -4:49 27:44.0 32:33.0 -2:33
16 Helen Long -8:15 27:56.0 36:11.0 -6:11
17 Michael Hernandez 8:06 27:57.0 19:51.0 10:09
18 Travis Morro 6:42 28:02.0 21:20.0 8:40
19 Chris Blakely -4:50 28:03.0 32:53.0 -2:53
20 Jessica Martinez -5:36 28:08.0 33:44.0 -3:44
21 Evan Bowman 9:12 28:10.0 18:58.0 11:02
22 Carla Tafoya -8:30 28:11.0 36:41.0 -6:41
23 Mike Holmes -0:14 28:13.0 28:27.0 1:33
24 Ashley Robison -5:18 28:16.0 33:34.0 -3:34
25 Veasna Sok -2:44 28:19.0 31:03.0 -1:03
26 Brad Wahl -1:11 28:22.0 29:33.0 0:27
27 Chris Gonzalez 0:40 28:25.0 27:45.0 2:15
28 Marina Johnson 3:20 28:28.0 25:08.0 4:52
29 Greg Tesch -2:57 28:29.0 31:26.0 -1:26
30 Cindy Flores -6:44 28:30.0 35:14.0 -5:14
31 Christian Saenz 4:48 28:31.0 23:43.0 6:17
32 Analiese Scrivano 1:56 28:32.0 26:36.0 3:24
33 Therese Coyes 1:49 28:34.0 26:45.0 3:15
34 Rick Byers -6:40 28:35.0 35:15.0 -5:15
35 Jane Cherry -1:10 28:37.0 29:47.0 0:13
36 Art Sanchez 1:59 28:41.0 26:42.0 3:18
37 Dean Larimer 2:43 28:43.0 26:00.0 4:00
38 Matt Boyles 6:19 28:46.0 22:27.0 7:33
39 Maria Madera -3:27 28:49.0 32:16.0 -2:16
40 Joseph Cushnyr -3:11 28:50.0 32:01.0 -2:01
41 Amy Serrato -4:11 28:54.0 33:05.0 -3:05
42 Wes Oberg 3:22 28:55.0 25:33.0 4:27
43 Sebastian Ramirez 9:27 28:56.0 19:29.0 10:31
44 Donovan Gabriel 6:08 28:58.0 22:50.0 7:10
45 Krystalyn Klipp 2:24 29:01.0 26:37.0 3:23
46 Tom Swertfager -1:38 29:02.0 30:40.0 -0:40
47 Collin Persel 7:00 29:03.0 22:03.0 7:57
48 Danielle Britton 4:33 29:03.4 24:30.4 5:30
49 Jose Angel Lopez 8:36 29:03.9 20:27.9 9:32
50 George Ledbetter -6:35 29:05.0 35:40.0 -5:40

NEW RUNNERS ESTABLISHING HCP

Cole Bertolucci 15:00 31:05.0 16:05.0 13:55
Nick Cramer 15:00 32:44.0 17:44.0 12:16
Luis Mireles 15:00 34:08.0 19:08.0 10:52
Caigel Mil 15:00 34:25.0 19:25.0 10:35
Jorge Perez 15:00 34:38.0 19:38.0 10:22
Aldo Gil 15:00 35:03.0 20:03.0 9:57
Gonzalo Mulato 15:00 35:17.0 20:17.0 9:43
Joshua Barajas 15:00 35:22.0 20:22.0 9:38
Jesus Rosendo 15:00 35:57.0 20:57.0 9:03
Jesus Meraz 15:00 36:13.0 21:13.0 8:47
Jose Rosas 15:00 36:42.0 21:42.0 8:18
Jonathan Mireles 15:00 36:42.9 21:42.9 8:17
Johanna Montes 15:00 37:02.0 22:02.0 7:58
Elias Picazo 15:00 37:07.0 22:07.0 7:53
Chan Condie 15:00 37:46.0 22:46.0 7:14
Mark Thoennes 15:00 37:51.0 22:51.0 7:09
Cecilia Lopez 15:00 37:53.0 22:53.0 7:07
Garbis Marroquin 15:00 38:08.0 23:08.0 6:52
Erik Manzo 15:00 38:25.0 23:25.0 6:35
Mike Brasier 15:00 38:28.0 23:28.0 6:32
Paige Cook 15:00 38:34.0 23:34.0 6:26
Vince Estrada 15:00 38:52.0 23:52.0 6:08
Lyle Kleinman 15:00 39:10.0 24:10.0 5:50
Felicia Jasso 15:00 39:30.0 24:30.0 5:30
Nestor Ramirez 15:00 39:39.0 24:39.0 5:21
German Ramos 15:00 40:01.0 25:01.0 4:59
DJ Morton 15:00 40:21.0 25:21.0 4:39
Erika Hernandez 15:00 40:27.0 25:27.0 4:33
Cris Rosete 15:00 41:23.0 26:23.0 3:37
Lenea Lara 15:00 41:37.0 26:37.0 3:23
Lizeth Munoz 15:00 42:14.0 27:14.0 2:46
Ryan Underwood 15:00 42:25.0 27:25.0 2:35
Caridad Lara 15:00 42:28.0 27:28.0 2:32
Jade Brink 15:00 42:35.0 27:35.0 2:25
Melissa Houtchens 15:00 43:06.0 28:06.0 1:54
Alex Barajas 15:00 43:21.0 28:21.0 1:39
Miriam Salazar 15:00 44:14.0 29:14.0 0:46
Sarah Jallo 15:00 44:41.0 29:41.0 0:19
Greg Newton 15:00 44:55.0 29:55.0 0:05
Jake Morton 15:00 45:05.0 30:05.0 -0:05

Train Low. Race High

2010-07-15T22:22:00.000-07:00

Train Low. Race High. -February 2009
Even if you live at sea level, you can run a mountain trail race
By Garett Graubins

When runners cross the finish line of the Leadville Trail 100, a broad-shouldered beast of a race between 9200 feet and 12,600 feet in the Colorado Rockies, they receive a medal, hug from Race Director Merilee O'Neal and an escort to the medical tent, just 20 yards away.

Inside the army-green canvas tent, it feels like a M.A.S.H. unit. Filthy runners are supine, many wearing oxygen masks and draped with wool blankets. Chunky coughs and soft moans reverberate.

Medical personnel take runners' oxygen-level readings, connecting a small clip to a finger. The normal level here, on America's highest Main Street (elev. 10,152 feet), is in the low 90s.

After completing the 2008 race, Joe Kulak, who lives in Oreland, Pennsylvania (elev. 259 feet), registered an 80. Friends helped him over to the oxygen tanks, where he sucked on the facemask for an hour.

In extreme cases, high-altitude pulmonary edema (swelling or fluid accumulation in the lungs) or cerebral edema (fluid in the brain-a horrible malady which may prove fatal) may occur. Fortunately, these circumstances are few and far between, and nobody has ever died during the race.

Still, high altitude scares away even the most ambitious runners-especially those living at low elevations. But with the proper approach, even runners from New York City or the Bay Area can excel in rarified air-and enjoy the experience.

INTO THIN AIR
It's nearly impossible to dispute the physiological effects of running at altitude, and few people are more qualified to spell them out than Jack Daniels, Ph.D. Daniels is Head Distance Coach at The Center for High Altitude Training at Northern Arizona University, a facility specializing in performance services and sports medicine. He has coached 31 individual NCAA National Champions and 131 All Americans. He was also named the NCAA Cross Country Coach of the Century and was the altitude consultant for the USATF team at the 1968 Olympic Games in Mexico City (elev. 7349 feet).

There is one cold, hard, non-negotiable truth to high-altitude mountain running: there is no complete substitute for training high. "Outside of running on a treadmill in a pressure chamber," says Daniels, "there's not much you can do [at sea level]." But don't be discouraged-there are training and tactical options that can make a difference.

"The main issue is the higher you go the lower the barometric pressure," says Daniels. "Each liter of blood carries less oxygen than at sea level, and the amount of work you can do is less."

That is why lower-altitude runners may feel fine early in a race, but fatigue sooner than someone properly acclimatized. And the higher the altitude, the greater the effects.

Between sea level and 2000 feet, there is no difference in athletic performance, explains Daniels. In fact, the difference between running at 2000 feet and 5000 feet is not major, either, and that is welcome news to runners eyeing races in lower peaks, such as the Appalachians.

"The difference between 5000 and 7000 feet is the same as between sea level and 5000," says Daniels. "Above 10,000 feet, performance drops off real fast."

This accounts for many stories of runners performing moderately well up to a certain altitude, then hitting a wall. When they drop below that threshold, their energy returns.

TIMING IS EVERYTHING
Janet Hamilton, a registered clinical exercise physiologist near Atlanta, has also studied the effects of high altitude on athletes. "If you can't get to altitude several months in advance-that is, if you have a job and a life," she says, "your next-best choice is to run the event within 24 hours of arriving."

Here's why. At altitude, there is less oxygen being bound to the hemoglobin in red blood cells. When your body recognizes this, its response is to hyperventilate-breathe more-in an attempt to collect more oxygen. Its next effort is "hemo-concentration," where it "dumps" plasma (essentially the fluid portion of your blood). This occurs through the body's natural fluid loss at altitude.

The good news is that hemo-concentration results in a higher concentration of oxygen in the blood. The bad news is that the blood becomes more viscous, making it harder to move throughout the bloodstream-a major problem during a race.

"That process of hemo-concentration takes a little over 24 hours," says Hamilton, "And the only way the body can deal with this dilemma is to slow you down."

SOME LIKE IT HOT
While Daniels says there is no direct substitute for training at altitude for a high-altitude race, he offers this advice: "Running in the heat at sea level compares to running at altitude." He says it taxes the body's systems, forcing them to become more efficient.

Hamilton concurs: "Training in the heat, your body needs to allocate blood to different areas-to exercising muscles and to the skin for cooling, and starts to retain fluid to make more plasma, which increases your blood volume. That might be an advantage at altitude, since your body actually loses blood volume up high."

PREPARATION IS KEY
Nearly every coach cautions runners aspiring to high-altitude races to temper their expectations and to train harder than they would for a lower-altitude event. In other words, do not rely too heavily on a day-before arrival or a leisurely three weeks of jogging at altitude before the race.

"Do short, hard intervals, such as two-minute hill repeats, to boost your aerobic threshold," says Doug Bush, a sports coach and founder of www.endurancefactor.com.

Indeed, athletes who experience the most success at training low and racing high all credit rigorous training programs.

Roxanne Zobava, 32, of Atlanta, Georgia, does not fit the profile of a runner who would win the 2008 Inca Trail Marathon in course-record time. It's not that she lacks talent–she has taken the trail-running community by storm, most recently winning the 2008 Great Eastern Endurance Run 50K in Charlottesville, Virginia. It's that Zobava lives at low altitude and the 27.5-mile Inca Trail Marathon treads between 8000 and 13,700 feet.

Zobava simply trained extra hard. "I ran 80 to 100 miles weekly and did lots of hill training and stair work," she says. "I hit steep hills on sections of the Appalachian Trail until I was completely out of breath."

New Yorker Chip Tilden, 39, also brings intensity to his training while preparing for his annual target race, the Pikes Peak Marathon, a demonic event in Manitou Springs, Colorado, that climbs and descends a total of 12,000 feet and tops out at 14,110 feet.

"I do a lot of Stairmaster training and build up my mileage," he says, while describing his two main training locales: Central Park and the YMCA. Tilden has completed three straight Pikes Peaks.

So, with the right preparation, even a New Yorker can run to the summit of the country's most famous peak and then back down. "Fear not the heights," says Tilden. "It can be intimidating. Go at it with the energy and belief that you can conquer it."

High-Altitude Fact and Fiction

"I'll be fine if I arrive four days ahead of time and hike around."
FICTION. Says Daniels, "Days three, four and five at altitude are the worst."

"Arrive the day before. Run the race. Go home."
FACT. If you're unable to spend weeks training at altitude, this is the next-best option.

"Pressure breathing works."
FICTION. Pressure breathing-the deep inhalation and forceful exhalation of air through pursed lips in an attempt to simulate greater barometric pressure-has many advocates, especially among mountaineers. But Daniels is not one of them: "I don't think it will help."

"Don't tell anybody, but I take Viagra to combat the effects of high altitude."
QUESTIONABLE. In 2006, Science Daily published a study citing that cyclists taking Viagra improved their performance at altitude by as much as 45 percent. In theory, Viagra causes blood vessels in certain tissues, such as the lungs, to relax, which helps increase oxygen transport to working muscles.

"Lightheadedness means the altitude is taking a toll."
FACT. Lightheadedness is a common indicator of dehydration, a common side effect of running at altitude. When you feel lightheaded (or experience tunnel vision), it's a sign to slow down and hydrate.

The Optimal Path to Success

The following is Dr. Jack Daniels' ultimate high-altitude-race training plan, and mirrors the one his athletes used to prepare for the 1968 Olympic Games in Mexico City's thin air.

1. Report to altitude at least three weeks in advance and pursue your normal training schedule (i.e. do not cut back and do not take the first week easy).
2. Drink a lot more fluids (high altitudes equate to drier climates). "The first week, you'll notice two or three pounds of weight loss," says Daniels. "And it's all water."
3. Five or six days before the race, return to low altitude or, better yet, sea level to replenish the body.
4. Re-ascend the day before or day of the race. In 1968, Daniels' athletes improved their times after going to lower altitude before race day.

This article appeared in Trail Runner magazine, issue #57 (FEBRUARY 2009).

The Ultimate Ultramarathon Training Plan

2010-06-10T13:49:00.000-07:00

The Ultimate Ultramarathon Training Plan
You don't have to be crazy to run an ultramarathon. You just have to be ready.

By Doug Rennie
From the August 2004 issue of Runner's World

DO. NOT. BE. INTIMIDATED. If you have completed a marathon or two, you can--in 16 weeks--add an ultramarathon to your running resume. Really. "In South Africa, 14,000 runners each year enter the Comrades Marathon, 54 challenging miles of big rolling hills, and each year about 85 percent of them finish," says George Parrott, ultrarunning vet and director of training for the Buffalo Chips Running Club of Sacramento. "The moral here is that your expectations can get you to the finish line of an ultramarathon, and that this kind of distance is not unworldly." Okay, but first, what exactly is an ultramarathon? Anything beyond the classic 26.2-mile distance--races from increasingly popular 50-Ks to 100-milers to solo crossings of continents. For your first adventure on the far side of 26.2, we suggest that you look a bit beyond the 50-K--really just a stretched-out marathon--to 50 miles, the first true, bragging-rights ultra. So find yourself a friendly 50-miler, count back 16 weeks from race day, clip and post the following training plan--and get to it.

Training for 50: A few things you should know
You're not going to spend most of your waking hours running. That's because prepping for a 50-miler is much like marathon training, but with fewer and slower intervals, and somewhat longer (and slower) long runs spiced with walking breaks. Our plan offers enough miles in the proper dosages to prepare you for your first 50, while leaving you with enough time and energy to have, like, an actual life.

Ultra training is not about speed, or even distance, but rather time on your feet. Hence, the core element in getting you ready is the long run "sandwich": back-to-back long, slowish runs on successive days (likely Saturday and Sunday) bookended by two days of total rest.

When you start the 16-week schedule below, you must be at the point where you're running 15 to 18 miles for your weekly or every-other-week long run.

You'll be doing a bit of long, but not-so-fast interval work to boost muscle strength, stamina, and aerobic capacity. This will also keep you from settling into a semipermanent slow slog that makes a 12-minute pace feel like a 100-meter dash.

When it comes to running the long stuff, friends make for more fun. "Find training partners who have the same goal, so you can all encourage each other and learn from each other's experiences as your training progresses," says Luis Alvarez, who finished his first 50-miler last year to celebrate his 50th birthday. "And if you have someone who has experienced the distance and is willing to train with you, so much the better."

8 Rules of the road
1) Stay flat
Find as flat a 50 as you can, and as close to home as possible. Running this far for the first time is tough enough without the added stress of steep hills and travel.

2) Get familiar
Train on the terrain you're going to race on: trails, asphalt, or--as is common in many 50-mile events--a mix of the two.

3) Take breaks
"Stopping briefly for walk breaks in both training and racing is the key to being able to move forward at all times," says Buffalo Chips ultrarunner Becky Johnson, who finished her first 50-miler in 2003.

4) Pack a bag
Most 50-mile events will drop your race bag near the 35-mile point (some also will make a drop around 20 miles). Your drop bag(s) should include solid fuel (your favorite energy bars, candy bars, or gels), sunscreen, long-sleeve T-shirt and/or nylon windbreaker, clean socks and an alternate pair of shoes, and Vaseline or skin lube.

5) Start slowly, then back off
Because when it comes to 50-milers, pacing errors no longer penalize just your finishing time, but the possibility of finishing at all. "Start off a full 30 seconds-per-mile slower than your marathon pace," says Parrott.

6) Eat, drink, and (try to) be merry
During the race, eat whatever worked for you during your training runs: cookies, raisins, figs, crackers, pretzels, energy bars. Whatever. And drink continuously: eight ounces or so every 15 to 20 minutes, including electrolyte-loaded sports drinks. Consider high-caffeine drinks such as Mountain Dew over the last 15 miles.

7) Find a rhythm
One popular run/walk pattern is to run 20 minutes, walk five minutes. Do this from the outset, or after you've run the first 15 or 20 miles, or whatever pattern has worked best for you in your training. Some prefer a shorter mix of running five minutes, then walking one, believing that this is less stressful than the 20:5 pattern. Note: Walk all uphills, even the small ones, and even if it means short-circuiting a run segment.

8) Be prepared
Just how much time is this thing going to take you? To get a ballpark expectation, double your best marathon time and add two hours to get a realistic 50-mile time. So for example, a 3:30 marathoner could expect to run his or her first 50 in about nine hours.

Schedule
See below

Week M T W TH F S SU
1 Rest 6-10 miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run (or about 18 miles)
2 Rest 6-10 Miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run
3 Rest 6-10 miles, including 2x2 miles at HMP Easy 5-mile jog 7-9 miles, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 20 miles)
4 Rest 5-8 miles, including 3x1 mile at TMP Easy 5-mile jog 6 miles, middle 2 at MP Rest 1.5-hour run 2-hour run
5 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 Rest 9 miles, including 6x1 mile at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2.5-hour run
9 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2.5-hour run 3-hour run
12 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run (or about 27-29 miles)
13 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run
14 Rest 9 miles, including 4x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2-hour run
15 Rest 7 miles, including 3x1 mile at MP Easy 5-mile jog 7 miles, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 Rest 6 miles, middle 3 at HMP Easy 5-mile jog Easy 3-mile jog Rest: Stay off your feet 50-mile race Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon

(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon

(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler

Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.

4 Fifties to Try
1. American River 50-Mile Endurance Run (April 2)
"More river, more bike trail, more scenery" makes this point-to-point 50-miler one of the West's most popular and beginner-friendly ultras. You start near the Cal State Sacramento University campus, follow the paved American River bike path for 24 miles, then switch to single-track horse trail for the final 26. Comes with aid stations aplenty and a generous 13-hour time limit. (run100s.com/AR50)

2. Mount Hood Pacific Crest Trail Ultramarathon (July 30)
Surrounded by the lush Mount Hood National Forest, you do your 50 miles out-and-back on the shady Pacific Crest Trail from Timothy Lake to historic Timberline Lodge--where part of the movie adaptation of Stephen King's The Shining was filmed. Good footing and gorgeous scenery balance out the "moderately difficult" 4,000 total feet of elevation gain. (pctultra.com)

3. Le Grizz Ultramarathon (October 8)
Courses just don't get more spectacular than this 50-mile point-to-point forest road loop around the Hungry Horse Reservoir in Spotted Bear, Montana. The (literal) highlight comes at mile 47 when you cross the reservoir's 564-foot-high spillway. It's the only 50 you'll run whose race packet includes "If You Encounter a Bear" instructions. (cheetahherders.com)

4. JFK 50 Mile (November 19)
Held in Hagerstown, Maryland, "America's Ultramarathon" is the nation's oldest and largest ultradistance event--and a scenic, point-to-pointer to boot with 13 miles on the legendary Appalachian Trail, and 26 on the historic B & O canal tow path with aid stations every four miles. (jfk50mile.org)

To find an ultra near you, see the coast-to-coast listings on www.ultrarunner.net or check out our Ultramarathon Event Calendar.

100 Mile Training Schedule

2010-06-10T13:10:00.001-07:00

Date: Wed, 8 Feb 1995 19:28:45 -0700 (MST)
From: STEVEN GREG SIGUAW 
To: ultra@DARTCMS1.DARTMOUTH.EDU
Subject: 100 Mile Training

100 Mile Training Schedule

Several runners have asked me for a training schedule to run a 100 mile
race this summer (usually Leadville).  My typical training for a 100 mile
race begins in October and ends the following August (to peak for the
Leadville Trail 100).  Since WS is in June and Vermont is in July, all
you have to do is shift the schedule to meet the these race dates.  Here
is the schedule I have used successfully both at Leadville and Vermont.
It is based primarily on the work by the legendary coach, Arthur Lydiard
(Running the Lydiard Way) as well as a lot of personal experience
training for these races:

October - April (Build Base Mileage)

1. Run 70-75 miles/week (2 workouts/day during the week)
2. 25% of weekly mileage at 10K or 5K pace
3. Longest run (one day on the weekend) is 22 miles
4. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
5. Weight training 2-3 times/week

May (Transition to very long training runs)

1. Increase mileage to 80-85 miles/week (2 workouts/day during the week)
2. Begin Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 80-90% effort
3. 33% of base mileage at 10K or 5K pace
4. Longest run (one day on the weekend) is still 22 miles
5. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
6. Weight training 2-3 times/week
7. No races of 50 miles or greater from now until 100 mile race day

June-July (Intense training)

1. Increase mileage to 100-125 miles/week (2-3 workouts/day during the week)
2. Continue Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 100-110% effort
3. Longest run (one day on the weekend) is between 35-45 miles (6 to 10
hours on trails-ideally on the actual race course)
4. Weight training 2-3 times/week

August (Taper! and SHOW-TIME!!)

1. Decrease mileage to 70-80 miles first week
2. Decrease mileage to 50 miles second week
3. Third week is light jogging for 3 days then rest 2 days then RACE!!

CAUTIONS

1. Practically all of this training occurs above 8,000 feet altitude so
you may have to adjust the mileage upward if you train at sea level.

2. The long runs during June and July prepare you for both the physical
demands of a 100 mile race as well as the mental stress of being out on
the trail and running all day long.

3. Racing (any distance) will help you build strength during the base
mileage phase; however, see below:

4. I have found that when I race 50 miles or more in May or June I am
still fatigued at the 100 mile race; therefore I recommend no races of 50
miles or greater for the 3 months before the big race.

Above all, please remember what George Sheehan said, we are all an
"experiment of one."  No training schedule will be a panacea for every
ultra runner.

Steve Siguaw (Pine, CO)
sgsiguaw@ouray.denver.colorado.edu

Get Fit for Fall This Summer

2010-06-09T05:18:00.001-07:00

HS Runners: Get Fit for Fall This Summer

Expert advice for increasing your potential

By Greg McMillan, M.S.
As featured in the Web Only issue of Running Times Magazine

No matter what your summer plans include, staying fit—and even improving—is an achievable goal. If you're motivated, all it takes are three months of building endurance, developing leg speed, improving technique and strengthening your body to reap the benefits this fall. Our experts will show you how.

Building Endurance

To build the endurance you need for fall, summer training must involve a gradual-yet-steady increase in volume of running. The ultimate goal is to be able to run two 1-hour runs and one 90-minute run each week. The other days are shorter runs to make up your weekly mileage, but the key is the two 1-hour runs and the one 90-minute run, even if you run only three days per week.

If your long run starts at 45 minutes, add 10 minutes to each week's workout until you hit 90 minutes. It may take you five to six weeks but you will soon be up to 90 minutes and can hold it there for the remainder of the summer. Do the same thing for two of your mid-week runs: Add five to 10 minutes to them each week until you reach 60 minutes, then hold it there the rest of the summer. Do not jump up in volume too fast, and be open to taking a "down" week with reduced volume every three to six weeks to aid recovery.

There is no magic mileage; some runners will find that 40 miles per week is best while others may be able to run 70 miles each week. Be patient and let your fitness build. Consistency is the key, and ramping up too fast will result in injury and stunt your aerobic development. The end goal is to stay healthy while building your aerobic engine, so find your mileage "sweet spot" and hold it there.

Suggested training programs:
*Beginner
*Intermediate
*Advanced
*Summer of Malmo (in-between season training)

Developing Leg Speed

A mistake many high school runners make during the summer is to focus exclusively on running mileage. We've learned, however, that including a weekly speed workout in the summer base phase helps improve leg speed and eases the transition to race-specific training once cross country season begins. Once a week throughout the summer, perform a stride workout: Start with six to eight laps of the track—striding the straightaways and jogging the curves. Build up to running eight to 10 laps by the last month of your summer training.

Note that leg speed training is not hard, anaerobic training like I did before my senior cross country season. Rather, it is neuromuscular training and does not interfere with aerobic development. In fact, it shouldn't even feel like a workout at all. It is just striding. This is also the workout to work on your technique. Run tall. Run beautiful. Run smooth. Focus on short, quick, light strides and avoid overstriding (reaching out and landing on your heel in front of your body).

Suggested guides:
*Speed development
*Diagonals video
*Hill sprints

Improving Technique

Many high school runners have sloppy running form. Race photos show arms crossing the midline of the body, legs and feet not in alignment, slouching, leaning too far forward or backward and a myriad of other form errors. A goal should be to run beautifully just like the elites do. While there is no one best running form, working on your technique two to three times per week can help develop better running posture, which can help you stay injury-free in training and stronger in the latter stages of your cross country races.

Beyond monitoring your posture and stride during daily runs and stride workouts, distance runners should perform technique drills to really make the proper form become your regular running pattern. Then, work with your coach (and maybe even a video camera) to improve your technique throughout the summer.

Suggested guides:
*Drill circuits
*Form drills
*Form podcast

Strengthening Your Body

To achieve the week-to-week consistency needed to fully develop the aerobic system, develop leg speed, improve technique and reduce the chance of injury, you need a functionally strong body that can withstand the rigors of training. Two to three times per week during the summer, high school runners should perform a circuit workout that trains the core, improves dynamic ability (low-level plyometrics), aids in injury resistance and improves balance and coordination.

Suggested guides:
*General strength
*Strong hips
*Swissball exercises
*Kettlebell squats
*Medicine ball exercises
*Pedestal power

Summer of Malmo

2010-06-09T05:16:00.000-07:00

Summer of Malmo

To paraphrase George Costanza:" It's going to be the 'Summer of malmo!'"

Q: What is this so-called "Summer of malmo"?

A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on RELAXED and emphasis on COMMITMENT. Make this a social event.

Q: Who is it for?

A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?

A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?

A: I don't, these workouts are only examples, you can customize it any way that you want - EXCEPT FOR THE INTENSITY LEVEL. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of malmo. The product and your warranty will be null and void.

Q: How do I start?

A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?

A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?

A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?

A: On the track. Why? Because the PROGRAM is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?

A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?

A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold.

Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over.

Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session.

The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?

A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?

A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?

A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare your for the real work to begin in September.

Q: No hill repeats?

A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's PHYSICAL and MENTAL. By meeting twice a week and running in a group the mental effort should be at a minimum. REMEMBER, NO RACING IN THE F*****' WORKOUT!!! There will be plenty of time for that later.

Q: What about the other days?

A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.

A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?

A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?

A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?

A: (1) twice-a-day, as many days as you can - four, five or six days a week (2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot (3) meet with a group twice a week (4) one tempo run of just four to six miles and (5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m (5) don't try to impress anyone, run within yourself (6) relax, the real training doesn't begin until September.

March 2010 Racing & Training Schedule

2009-12-11T12:07:00.000-08:00

Workouts are subject to change but are rarely canceled altogether. The distances on Saturday's are for my marathoners.

Revised on 12.11.09

Saturday 03.06.10 - Panorama Bluffs 7am. Pan Loops, Killa Hilla and 2 Pan Loops or 15 miles.

Saturday 03.13.10 - Panorama Bluffs 7am. 3 Pan Loops.

Sunday 03.21.10 - Los Angeles Marathon!

February 2010 Training & Racing Schedule

2009-12-11T11:37:00.000-08:00

Workouts are subject to change but are rarely canceled altogether. The distances on Saturday's are for my marathoners.

Revised on 12.11.09

Saturday 02.06.10 - BUMR - The Bakersfield Unofficial Marathon Run - 26.6 Run starts at 7 am at the Derrell's Mini Storage just below the bluffs from Bakersfield College. Some of you will be running the Surf City Half and the rest will do 16 miles of the BUMR.

Saturday 02.13.10 - Panorama Bluffs 7am. 6Pan Loops or 20 miles.

Saturday 02.20.10 - Bakersfield 1/2 Marathon - Yokuts Park in Bakersfield. Check the webpage for online registration or for a printable entry form. Or 15 miles.

Saturday 02.27..10 - Panorama Bluffs 7am. 6 Pan Loops or 20 miles

Saturday 01.30.10 - Panorama Bluffs 7am. 5 Pan Loops or 18 miles.

January 2010 Racing & Training Schedule

2009-12-11T09:34:00.000-08:00

Workouts are subject to change but are rarely canceled altogether. The distances on Saturday's are for my marathoners.

Revised on 12.11.09

Saturday 01.02.10 - Panorama Bluffs 7am. 4 Pan Loops or 14 miles.

Tuesday 01.05.10 - Yokuts Park 6pm. 1200s!

Thursday 01.07.10 - Yokuts Park 6pm. Mid Tempo Run.

Saturday 01.09.10 - Fog Run 10k (Marathoners need to do an easy hour after the race or 15 miles if you do not race.)

Tuesday 01.12.10 - Yokuts Park 6pm. 800s!

Thursday 01.14.10 - Yokuts Park 6pm. Long Tempo Run.

Saturday 01.16.10 - Panorama Bluffs 7am. 5 Pan Loops or 17 miles.

Tuesday 01.19.10 - Yokuts Park 6pm. 1600s!

Thursday 01.21.10 - Yokuts Park 6pm. Long Tempo Run.

Saturday 01.23.10 - Panorama Bluffs 7am. Bike path, down River, up University, up Wenatchee, down Panorama to start. We will do this loop twice for about 13 miles.

Tuesday 01.26.10 - Yokuts Park 6pm. 400s!

Thursday 01.28.10 - Yokuts Park 6pm. Short Tempo Run.

Saturday 01.30.10 - Panorama Bluffs 7am. 5 Pan Loops or 18 miles.

December 09 Noise

2009-12-06T21:20:00.000-08:00

For almost live race updates, BDP training news and other random musings. Follow me on Twitter HERE.

Also friend me on FaceBook HERE.

December 2009 Racing & Training Calendar HERE.

12.29.09 Our last meeting of the year was a quick one. We did our usual warm-up and then did ten 400s at 5k pace with a minute or two of rest in between. It was cold but by the end, I think everyone had warmed up. We won't be meeting on New Year's Eve but you should try and do a 4 mile tempo run (Little faster than your half marathon pace) on Thursday. Roll Call DD, LC, SH, MG, and DP.
12.26.09 The day after Christmas and everyone was snug in their beds or at the sales so it was just David and I that got to try out the new five mile loop. David also got to check out his new Garmin on his eleven plus mile run.
12.22.09 Tonight was 1600 or mile night. The valley loop at Yokuts Park is 1200 meters or 3/4 of mile long. So tonight we did a lap and a third for our repeats. Everyone did three 1600s and each one was quicker then the other. Roll call and splits LS 10:05, 9:04, 8:30. DD 10:35, 10:20, 9:59. DP 6:40, 6:54, 7:02.
12.19.09 At least it was not cold but it was dark when some started their LSD (long steady distance) this morning at 6am on the Panorama Bluffs. I meet Lisa and Diana and they took off in the dark and did their 4 laps of the 3.5 mile loop. At 7am: Nicki, Rey, Gabby, John, and David started their LSD.
David ran so his so quick that he finished his 14 miles before the 6amers finished theirs. Nicki, Rey and Gabby got in 11 or so miles by the time the sun came out. It was also good to see a couple friends out their for their long run. Jane did the whole 14 miles, Kelli did a couple laps and former Driller Michael McCarthy came by and did a few laps too.
12.17.09 Our first night on the Elm street loop lead to a little confusion but everyone seemed to like the course. It appears to be a little over 4 miles but I didn't get an accurate GPS because I had to cut the course and look for wayward runners. Your times: LS & DD ran 43:51. KN & NG did 3 miles in about the same time. DP ran around 31 minutes and did two more miles looking for me.
12.15.09 Tonight was 800 Tuesday and everyone ran six of them for three miles of intervals. Your averages were: DD 4:34, KN 4:36, NG 5:20, LS 4:12, DP 3:12 and JC 4:13.
12.12.09 Well the rain stayed away but the uncertain weather impacted the turnout at both events. At the BTC Fun Run, a number of running campers did the 5 mile. Denni ran 48:31, Kim ran 54:10, Diana ran 56:25, I ran 57:49, Iman ran 59:18 and Nicki ran 60:55. Later in the morning Kim and Nicki ran the 4 mile at the McFaraland Christmas Run. BDP Race Results HERE.

12.10.09 Hope to debut my Elm 4 mile course but it is just raining too much, So this is the first BDP practice to be canceled. See you Saturday at the BTC fun run or McFarland.
12.09.09 Keys to spring success: Stay healthy, run three times a week and cross train two days a week. If you can do these three things, you will have success this spring in the race you are focusing on. The three running camp workouts will take care of the running for the week and my Sunday hikes can fulfill one of the cross training days.
In fact, you should try to walk as much as you can during the week. It builds your endurance with a lot less risk of injury. Any walking will help, so walk your dog, walk your spouse or park further away from the store. The extra steps you take each day will improve your running.
12.08.09 It was cold and everyone was recovering from their weekend races and/or Vegas. Tonight we cleared off the fallen trees and did three six minute tempo runs followed by a half mile run. Thursday we will be doing a longer tempo run. Then Saturday, the choice is the BTC Fun Run 5 mile at 7am at Yokuts and/or the McFarland Christmas Run at 10am. My marathoners need to do an easy hour after either race because I want them to get in ten miles on Saturday. Then on Sunday, I will be hosting one of my hikes. Details TBA. Tuesday Roll call: DJ, LW, DD, DP, KN, NG, RR and IH.
12.07.09 Hopefully everyone is feeling okay after their long cold races this weekend. On Tuesday, I am starting a new training camp. Originally I stated that the fee would be $120 for now until the end of February but I got the okay to offer a special holiday deal for everyone. In 2010, the camps will be two months long (Jan/Feb, Mar/Apr, May/June, etc) and the fee will be $100 for each two month camp. If you would like to start training now for your spring races, the fee will be $100 and will be good till the end of February. I hope to see you this week!
12.06.09 Las Vegas Results HERE. There were 17,827 finishers and our athletes placed: Denni 6680th, Erin 13,373rd, Lisa 12,744th, Meagan 11,987th, Kim 9817th, Nicki 12,548th, Josh 10,188th and Iman 12435th.
12.05.09 Diana, David and Lyndi ran the Mr.Toad's Wild 20k run today and all said they enjoyed it. Official results HERE. Race write up HERE. Photos can be found HERE.
12.01.09 For most this is race week. Many are going to Las Vegas to run the half marathon and the rest are running Mr. Toads. So I decide to have us run a 2 mile time trial on the bike path. The course started at the 14 mile marker and headed east to 24th street. The turn around was at the top of the hill just past 24th street where the 15 mile marker is. The course turned out to be challenging because of the numerous small hills. Your times are HERE.

Older Noise HERE.

Come Join Us!

2009-12-06T20:41:00.000-08:00

Welcome to the Bakersfield Distance Project. Back in August 2009, I teamed up with Joe Petersen's Building Better Bodies to start a running camp. The following is an information page for our distance camps.

First off, I keep an almost daily training/racing blog HERE. Please bookmark it for updates on Bakersfield Distance Project News.

(Photo: Nicki (daughter) & Kim (mother) after their BTC Half Marathon finish).

FaceBook HERE.
December 2009 Calendar HERE.
New BDP News HERE.
Old BDP News HERE.
BDP Race Results HERE.

Though our training camp is known as a running camp, it is really about training and competing in endurance footraces whether one runs, jogs, wogs or walks to complete them. Hence the name the Bakersfield Distance Project which is about helping athletes achieve their endurance goals in a group atmosphere.

We meet two nights a week (6pm at Yokuts Park on Tuesday and Thursday nights) and on Saturday and Sunday mornings at various locations. Saturdays are at 7am at the Panorama Bluffs unless there is a race and Sundays we meet in the mornings for long walks to help build your endurance in a more relaxing manner.

We also have a Saturday only option. Details HERE.

In 2010, we will be offering month long camps for $40 (You can join in the middle of one and we will prorate the fee.) So drop by Tuesday or Thursday evening at 6pm and check us out. We meet under the covered picnic tables and start with a ten minute warmup near the soccer field.

What do I receive with my Building Better Bodies/Bakersfield Distance Project Camp?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Resources, and a stronger, fitter, faster you !!! More Information HERE.

Please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Distance Project Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

*One can start later in the session and the fee will be prorated.

Las Vegas Half Marathon 09 Results!

2009-12-06T11:10:00.000-08:00

I found these HERE and assume they are correct. It sounds like it was cold and crowded in Vegas!

Finishers	Min. Time	Avg. Time	Max. Time
17827	01:01:40	02:31:45	05:06:23

Denni Jorgensen

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
Times:	36:52	1:10:14	1:46:47	2:14:37	6680	3173	264
Pace:	11:52	11:19	10:41	10:17

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
24973 ERIN GAYER F 30-34
Half Marathon Start: Gun 6:15:55 Chip 6:59:43
Times:	40:25	1:19:26	2:10:55	2:53:59	13373	7881	1575
Pace:	13:01	12:47	13:06	13:17

Splits:	5 Km	10 Km	Finish	O'All	Sex	Div
19734 Lisa Sorensen F 35-39
Half Marathon Start: Gun 6:15:55 Chip 6:47:47
Times:	39:28	1:18:28	2:48:58	12744	7414	1551
Pace:	12:42	12:38	12:54

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
22673 Meagan Gonzalez F 30-34
Half Marathon Start: Gun 6:15:55 Chip 6:59:45
Times:	37:14	1:13:53	2:02:28	2:42:52	11987	6836	1375
Pace:	11:59	11:54	12:15	12:26

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
20915 Kim Nance F 50-54
Half Marathon Start: Gun 6:15:55 Chip 6:57:13
Times:	34:54	1:10:13	1:53:09	2:29:39	9817	5282	261
Pace:	11:14	11:18	11:19	11:25

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
24928 Nikki Gilbert F 30-34
Half Marathon Start: Gun 6:15:55 Chip 6:58:20
Times:	39:29	1:17:36	2:06:52	2:47:16	12548	7265	1461
Pace:	12:43	12:30	12:42	12:46

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
21909 Josh Gilbert M 12-14
Half Marathon Start: Gun 6:15:55 Chip 6:52:54
Times:	32:49	1:05:24	1:49:08	2:31:56	10188	4651	15
Pace:	10:34	10:32	10:55	11:36

Splits:	5 Km	10 Km	10 Mi	Finish	O'All	Sex	Div
1375 Iman Killebrew F 40-44
Half Marathon Start: Gun 6:15:55 Chip 6:16:48
Times:	36:51	1:14:52	2:05:11	2:46:04	12435	7173	1100
Pace:	11:52	12:03	12:32	12:41

Stadium to Sea Training Camp

2009-11-27T17:32:00.000-08:00

This year the LA Marathon has a great new course from the Stadium to the Sea and has always been a first time marathoner friendly event. The large field of athletes of all abilities insures that no matter your pace, you will have company on your journey.

Even if you decide to walk the event, there will be closed roads and support for you. In 2008, I walked the LA marathon in 7 hours and there were 5,000 runners behind me.

So if you have ever wanted to finish a marathon or actually enjoy the marathon experience, we have the training camp for you. In partnership with Joe Petersen's Building Better Bodies, the Bakersfield Distance Project would like to invite you to join our "Stadium to Sea" training camp.

The key to success in training for a marathon is to stay healthy and complete a long steady distance run/walk at least once a week. Hopefully our training advice can keep you healthy and we have the weekly LSD covered for you.
Every Saturday, our group meets for a long run and/or walk in the morning (7am usually) or a local road race that will help you achieve your marathon goal. Depending on the workout, we will meet at the Panorama Bluffs or Yokuts Park for our group training sessions on Saturdays.
The group training session is designed to make your marathon experience enjoyable and not a death march or a DNF (Did Not Finish). The training will be hard but doable and is mainly about putting time on your feet and learning how to pace oneself. The hard part is putting in the time that is required to have a positive marathon experience.
Often, you will be training for almost the same time it will take you to do the event and so your Saturday's before noon need to be free. The good part is you will be spending time with our great group of runners and walkers who will make the time as fun as possible.
The fee for our 15 week "Stadium to Sea" training camp is $60. The fee includes a planned group training run/walk practice every Saturday, Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Resources, and a stronger, fitter, faster you !!! More Information HERE.
We also have a group walk on Sunday's that should not be missed because it will help your marathon experience whether you plan on running or walking the distance.

So if our training camp sounds good to you, please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Distance Project Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

We also have a three day a week run/walk program that meets at Yokuts Park at 6pm on Tuesdays and Thursdays as well as Saturday mornings. The fee for this 4 week program is $40.

Lastly, if you want a total body workout, Joe Petersen's Building Better Bodies Boot Camps meet Monday, Wednesday and Friday at 5am at our gym at 1919 26th street and 6pm at Yokuts Park.

For more information, please email us at andynoise@yahoo.com

December 2009 Racing & Training Schedule

2009-11-25T09:23:00.000-08:00

Updated on 12.11.09

Tuesday 12.01.09 - Yokuts Park 6pm

Thursday 12.03.09 - Yokuts Park 6pm

Saturday 12.05.09 - Mr. Toads or Vegas Half

Sunday 12.06.09 - Yokuts & Bagels 7am . A nice 7 mile walk with bagels in the middle. So bring cash for a bite to eat at Bagels & Blenders.

Tuesday 12.08.09 - Yokuts Park 6pm

Thursday 12.10.09 - Yokuts Park 6pm

Saturday 12.12.09 - There are two races on this day that I will be attending. So you can chose which one you want to do or do both! You should do the 5 miler at the Fun Run or the 4 mile at the Christmas run. My marathoners should do an easy hour after whichever race they run.

Yokuts Park Fun Run - A chance to get in a little speed work, practice racing, or just show off your new running gear. These low key out and back trail runs occur on the second Saturday of almost every month and feature no entry fees and no awards. Just show up around 6:45 to sign up to run a 1,2,3, or 5 mile course. The 1 mile starts at 7:00, and the 2,3,5 mile courses start after we all finish the 1 mile. Yokuts Park at 7am.

McFarland Christmas Run 10am - 2 mile run * 4 mile run * Dog/Master race * 1 mile walk

START TIME: Race beings at 10:00 a.m. (Register between 8:00-9:30 a.m.)

REGISTRATION: Pre-Registration $20 (up to Dec. 7.); Race Day & after Dec 7. $25.00
Youth runner’s 17 yr. Younger: $15.00

AWARDS: All runners receive the beautiful long sleeve glow-in-the-dark race shirts. Olympic style medallions for top 5 runners in 2 & 4 mile, and dog/master, top 3 one mile, overall trophy-plaques to race champion in 1, 2 & 4 mile, dog/master events. Family trophies for most immediate family members entered.

LOCATION: Registration will be inside Recreation Mouser Center, 100 South Second St. just south of McDonalds. Take Sherwood Ave. west off Hwy 99.

COURSE: A two-mile loop course through McFarland start and finish at recreation center. Four-mile course is twice 2 mile. Course is fast and flat, with water stations.

Sunday 12.13.09 - TBA

Tuesday 12.15.09 - Yokuts Park 6pm. Some 800s!

Thursday 12.17.09 - Yokuts Park 6pm. Tempo run.

Saturday 12.19.09 - Panorama Bluffs 7am. 4 Pan Loops (13 miles) for marathoners and 3 Pan loops for everyone else.

Sunday 12.20.09 - TBA

Tuesday 12.22.09 - Yokuts Park 6pm. 1600s!

Thursday 12.24.09 - Merry Christmas Eve! No practice but do a 3 mile tempo run on your own or do the Christmas Eve Run for the Kids at 8am. Info HERE.

Saturday 12.26.09 - Panorama Bluffs 7am. Two laps of the River BC Loop (ten miles).

Sunday 12.27.09 - TBA

Tuesday 12.29.09 - Yokuts Park 6pm. 400s!

Thursday 12.31.09 - Happy New Year's Eve! No practice but do a 5 mile tempo run on your own.

Half Success

2009-11-17T20:01:00.000-08:00

11.14.09 Amazing day at the BTC Half Marathon. Lori set the bar high and everyone delivered! Nothing official yet but I had David at 1:39 (second in age group too!), Kim & Dina in 2:20, Lisa 2:30, Nicki 2:51, Erin 2: 53 and Meagan was in front of me so she must have been around 2:40. Check back later for official results and uploading photos HERE. Bakersfield Distance Project Results HERE.
Mens Results

Half Marathon

David Plyler 1:39:21 Young BDP

Womens Results

5000 Meters - Varsity - Finals

26 Lyndi Wilson 25:02 Young BDP

32 PLYLER PAMELA 26:47 Young BDP

JORGENSON DENISE 46 23:21

Half Marathon

Brooklan Rosales 1:35:00 - BDP

Kim Nance 2:19:55a Young BDP

Diana Daves 2:22:41a Young BDP

Lisa Sorenson 2:34:56a - BDP

MEGAN GONZALEZ 2:36:00 Young BDP

Nicki Gilbert 2:51:18a Young BDP

Erin Gayer 2:53:42a Young BDP

11.10.09 After a hard weekend of races, I thought the crew would be tired but ever one seems to pushing themselves even more. We did a 20 minute tempo run, followed by a couple 250s and finished up the evening with a loop or two around the park. This Thursday I am shooting the valley cross country meet in Fresno and might not get back in town for practice. Please get a good warm up and then do 2 valley park loops (1.5 miles) at 10k race pace. I will see you bright and early at the BTC Half on Saturday.
11.08.09 Santa Clarita Half Marathon Results: Way to go Lori! She has set the bar high for the rest of you!

Bib: 1951

Name: Lori Sundgren

Gender: F

Age: 35

Hometown: Bakersfield, CA

Overall: 359 out of 1365

Women: 106 out of 727

F 35-39: 18 out of 124

Age/Grade: 57.26% Place: 353

Finish: 1:56:25 Pace: 8:53

Tag Time: 1:56:25

Gun Time: 1:57:59

11.07.09 Saturday was race day and running campers represented with good times (Despite the 10k being 300 to 400 yards to long) at the Police Memorial Run:

Mens Results

10,000 Meters open

David Plyler 45:35 BDP Young

5,000 Meters open

Andrew Ariey 16:16 BDP Young 63

jacob plyler 20:08 BDP Young 50

Scott Van Matre 22:23 BDP Youth 44

john johnston 32:07 BDP Young

Womens Results

10,000 Meters open

Denise Jorgensen 52:28 BDP Young 38

Lyndi Wilson 53:03 BDP Young 38

Lisa Sorenson 59:32 BDP Young 33

meagan gonzalez 71:21 BDP Young

Nicki Gilbert 72:14 BDP Young

5,000 Meters

Pamela Plyler 27:59 BDP Young

11.06.09 On Friday, Joe and I spent part of the day looking for a future home for Building Better Bodies and the return of Andy Noise the record store. We found a great place and have our fingers crossed that we will get it. At boot camp it was testing day and I hear many improved their mile times. One running camper in particular PRed big time. Diana went from 9:21 to 8:45 for the mile! I got Joe's little yellow cards and put many of the boot campers mile times HERE.
11.05.09 I am a slacker! Lots going on with running camp and I have not been updating the site lately. Mainly it was because I covered the SSL, SEYL and SWYL cross country championships on Wednesday and Thursday and have been trying to do race reports on those meets (Have not finished any of them yet.)
But on Thursday we had another good workout. We started dangerously (Some want to strain instead of train) with four 200s, then we did two 1200s followed by three 400s. On those 1200s, everyone really ran the second one rather quickly and I like to see that. As the workout progresses, it is good to get faster instead of fading.
11.04.09 Sunday's hike will be leaving Yokuts at 6:30am and heading west till we meet up with my Mt Whitney friends (We usually find them near Mohawk and Truxton. They leave from Debbie's house.). Then we will join them and head towards Sam Lynn ballpark and then back to Yokuts. So your hike could be 3 miles to about 8 miles depending on where you want to turn around.
If you have any energy left on Sunday, you should head out to Hart Park and check out some Cyclocross action. It is kind of like mountain biking except they have obstacles on the looped course that the riders have to jump off and on their bikes to complete the course. The races are on a looped course that takes them 6 to 9 minutes to complete and they race from 30 to 60 minutes on the course. Races start at 9:30 am and the last one is at 2 pm.
Do not forget that this Saturday we are meeting at River Walk for the Police 10k.
11.03.09 Ahh the first night camp. We knew it was coming and for the most part it was not bad. I think the time change just makes it feel super late by the time we start running but i am sure that feeling will pass. Please try to wear lighter colored clothing and reflective would not be a bad idea. Plus a little hand held flashlight like Steve has works well. The other night I saw someone with a miner's light and that looked like a good idea too.
Anyways despite the first all dark evening, everyone ran hard and fast. We started the evening with two 10 minute runs around the park and most moved along quite quickly and did a good job of pacing one's self. The idea is to come back faster and stronger and you all did. After a brief 2 minute rest in between each interval, we did three 400s followed by three 250s.
10.31.09 Halloween was a treat for many of the running campers. Most who ran a race on Saturday, ran real well. Always good to see training plan work. I am still looking for official results from the races but have gotten results from most of you. At Ron's Run 10k: Lyndi ran 53:22, Kim ran 61 minutes and change which was 6 minutes faster then her last 10k and her daughter (Nicki) ran 1:14 which was 8 minutes faster then her Move Your Tail 10 k time! Meagan ran 33:45 in the 5k
At the Mutt Strut, Lisa ran a PR of 28:46 for the 5k with her dog Chanel.
10.30.09 On Sunday, I plan on hiking the first and last couple miles of Mr. Toad's (About a six mile walk) and will start at the bottom of the sheriff's pistol range at 6:30am.
10.29.09 With many racing this Saturday, I decided to make tonight an easy fast time. We tried a 5 person parlauf but with the cool weather there might be a little too much rest in between each 200 meter run. In the end David's squad took the win with. Almost everyone survived the quicker tempo except for Steve for the most part. This Saturday many are doing Ron's Run at Calm or the Mutt Strut.
10.27.09 Tuesday was a hard day where we ran a tempo ladder. We started with a ten minute run, 2 minute rest, then 8 minutes, 6 minutes, 4 minutes and then 2 minutes. I do not know if it was the cool weather or what but everyone ran hard and fast. I am predicting so fast times in the campers future.
10.25.09 Since Saturday, was hill time, I decide to do my Yokuts to Bagels hike on Sunday. We had a large fun crowd that moved along rather quickly too. We stopped at Bagels & Blenders for a quick snack and then headed back to Yokuts. The hike was a little less than 8 miles and we moved along at about 16 minutes a mile

Novemeber Training & Racing Calendar 2009

2009-11-12T02:22:00.000-08:00

These dates and workouts are subject to change but really should not change often.

Last updated on 11.21.09.

11.12.09 (Thur) Yokuts at 6pm - Double valley loop at tempo pace.

11.14.09 (Sat) Yokuts at 8am - BTC Half Marathon

11.15.09 (Sun) Hart Park at 6:15am - Mr. Toad's Hike for three hours. We will be walking the course with my Mt. Whitney crew. Bring friends, family and water. Hike can be shorter if needed.

11.17.09 (Tues) Yokuts at 6pm - Six times valley loop at tempo pace with minute rest in between.

11.19.09 (Thur) Yokuts at 6pm - 4 x 200, 2 x 1200, 2 x 400

11.21.09 (Sat) Panorama Bluffs at 7am - Long Steady Distance. 4 laps or 14 miles out back on Panorama. Which would be to Bastard and back roughly. If you are doing the Toad's 20k you will do one loop on the bike path and two out and back trips on Killa Hilla.

11.22.09 (Sun) Yokuts at 6:30 am - Walk on bike path, we will head west for 2 miles then return to Yokuts where you continue with us for a couple more miles or pack it in

11.24.09 (Tues) Yokuts at 6pm - Three person Parlauf.
11.26.09 (Thur) Hart Park at 6am - Phantom Pie Run is a can not miss event. This will be our Thursday practice.

11.28.09 (Sat) I will be shooting the state cross country meet so we will meet on Sunday for our long run fun.

11.29.09 (Sun) Yokuts at 8am - Marathon Prediction Run. 10 x 800. Even if you are not going to do a marathon in the near future or ever, you should not miss this workout.

Killa Hilla Time

2009-10-28T06:46:00.000-07:00

10.25.09 Since Saturday, was hill time, I decide to do my Yokuts to Bagels hike on Sunday. We had a large fun crowd that moved along rather quickly too. We stopped at Bagels & Blenders for a quick snack and then headed back to Yokuts. The hike was a little less than 8 miles and we moved along at about 16 minutes a mile.
10.24.09 Saturday's ten miler was very different from last week's ten miler because of the hills. The first third and last third on the bike path were the same but in between there are some nice hills. The bike path loop is 3.4 miles but the Killa Hilla out and back is a little over 5 miles.
That mile and a half is where the hills are. We have the long ravine that goes to the bike path and is nice and rocky. Then it is up the log hill and down the other side. Then up to the little gorge and do it and back to the fire road. The fire road is about the only place, one can make up any time and really run fast on the hills. But when you get to the bottom of it, you have to go up the long steep slash to the bike path.
What make this run great is you get to do all the hills in reverse on the way back.
10.23.09 On Saturday, we will be meeting at the Panorama Bluffs at 7am for a ten mile run using some of the trails this time. On Sunday at 6:30am, come join me on my "Yokuts & Bagels" hike. I will be leaving Yokuts and hiking to Bagels & Blenders. Grab a bagel or two and head back. Bring water & cash (for bagels).
10.22.09 Parlauf? No not Parfait? A parlauf is a relay race and means parlauf means equal runs. Tonight we had two teams of four and covered three miles in under 18 minutes. The teams were Kim's family with Lori and the rest of us. Even with a couple minutes rest in between each sprint of about 200 yards, this relay was hard and in the end it was basically a tie between the teams.
10.20.09 Tonight we ran four times Lil Yo (3/4 of a mile) with a three minute rest in between.
10.19.09 Saturday's LSD (long steady distance) was a success. Everyone looked strong from the beginning to the end despite the high humidity of the day. Next Saturday, we will do ten miles again at the Bluffs but we will hits some of the trails this time.
On Sunday, our Mr. Toad's hike ended up being 8.5 miles and with Steve and David in the lead, we did it rather quickly too. Forgot how hard Bastard, Hang Glider and the Notch are.
10.15.09 Since we still have daylight, I wanted to take advantage of it and get in some hills before it is to dark to run my 24th street bridge run. Tonight we ran 5 laps of the 0.4 mile loop with a short 0.1 mile walk between each loop. Though the hills are short, the two trips across the riverbed makes the loop a good one.
This Saturday, we will meeting at the Panorama Bluffs for a ten mile run (3 laps) at 7am.
Then on Sunday, I am doing a hike that will cover the middle third of the Mr. Toad's Wild 20k run. We will leave Thorner Elementary school at 630 am (Directions HERE) and hike up Bastard and Hang Glider hill plus the notch.
10.13.09 I am sure our families thought we were nuts when we left our homes to go to running camp tonight. After such a wild, windy day, it ended up being real nice at Yokuts and we had the park to ourselves. Plus today was night was a speed night. We did 4 x 200, 2 x 400, 1 x 800, 2 x 400 and 4 x 200 with a couple minutes rest in between each rep.
On Thursday, wear your getting sandy shoes because we will be going over to do the 0.4 mile loop under the 24th street bridge. Besides the three hills, you get to run through the riverbed twice on each lap.
10.12.09 This week will be running at the Panorama Bluffs on Saturday at 7am. We will stay on the bike path and most should do three laps (10 miles).
Our upcoming Saturday schedule is: Oct. 24th - Panorama Bluffs (7am), Oct. 31st - Dollars for Scholars 10k, Nov. 7th - BPD Memorial 10k, and Nov. 14th - BTC Half Marathon.
10.10.09 We had a good showing at the BTC Fun Run. Most ran the 5 mile and several had PRs. Photos HERE. Our results:

5 Mile open

Denise Jorgensen 43:50 BDP Young 35
Lyndi Wilson 45:14 BDP Young 34
Kim Nance 51:05 BDP Young 30
Diana Daves 55:04 BDP Young 30
Kelli Kelly 62:23 BDP Young 30
Lisa Sorenson 62:35 BDP Young
Gabrielle Alexander 62:49 BDP Young 30

A New Batch of Campers

2009-10-11T14:37:00.000-07:00

10.09.09 The gang ran hard last night and Saturday, I expect some good times in the BTC Fun Run 5 mile. Then if you are looking for some more miles, I will be leaving Yokuts at 6am on Sunday for a three hour hike with my B.M.W. (Bakersfield Marathon Walkers) friends.

10.08.09 Today we will be doing the Yo 2, Big Yo and then Lil Yo with short break in between each. Please remember to bring a stopwatch to practice. Also Saturday, we will be meeting at Yokuts Park at 7am for the BTC Fun Run, where I want you to run the 5 mile course (Click HERE for previous BRC 5 mile results). Sunday, I will be doing a long hike and will post details asap.

Also a big hand to Lisa Sorensen for completing the Lake Tahoe half marathon in 2:57 despite the altitude and the hills. She said she ran two minutes and walked a minute on her way to a 13:33 average pace run.

516 Lisa Sorensen Bakersfield CA 1524 36 50 F 35-39 2:57:32.07 13:33/M

10.06.09 Tuesday evening we had a hard workout. After our usual warm up, we did three 6 minute runs with a 4 minute walk in between. Then we did three 4 minute runs with 2 minute walk in between. Since we had daylight, we did half the workout on the other side of the river by the RV park. sorry about the sand but I wanted to take advantage of a different course because soon we will be limited to running at Yokuts under the lights or maybe venture to Beach park and run there.

10.04.09 Running Camp Meet & Greet This Saturday from 6:30 am till the start of the BTC Fun Run (7am), meet our running coaches, running campers and get more information about our running program. Then run/walk the BTC Fun Run. There are three distances to choose from (2,3 or 5 mile) and it is FREE!

10.03.09 Today we did ten times 4 minutes with a 2 minute walk in between at the bluffs. Some got in almost 9 miles by the time we were done. On Sunday at 7am sharp, come join me on my "Yokuts & Bagels" hike. I will be leaving Yokuts and hiking to Bagels & Blenders. Grab a bagel or two and head back. Bring water & cash (for bagels).

10.02.09 Had a great start to the Mr. Toad's Running Camp. After introductions and some paperwork we started the evening with our usual warm up. We do the warm up to get ready for the evenings workout but also it gives the late arrivals a chance to catch up with us. Tonight we did a time trial. Some did 2 miles while other did the 5k. Results HERE.

10.01.09 Today is day one of the Mr. Toad's Running Camp. We meet at Yokuts Park at 6pm. This Saturday we will be meeting for some LSD (Long Steady Distance) at the Panorama Bluffs at 7am (if you are starting early, let me know and I will give you your workout plan for the day). On Sunday at 7am sharp, come join me on my "Yokuts & Bagels" hike. I will be leaving Yokuts and hiking to Bagels & Blenders. Grab a bagel or two and head back. Bring water & cash (for bagels).

2009-10-11T14:30:00.000-07:00

9.29.09 - The final day of Building Better bodies first running camp came to a close today. Want to thank
everyone for being such a great group. I think almost everyone got faster and plans on running a half marathon
in the near future. With the shorter days, the mornings are going to be too dark and cold to run.

So I will only be having the 6pm workouts on Tuesday & Thursday at Yokuts. Saturdays we will meet at the
bluffs at 7am unless there is a local race. More running Camp Info HERE.

9.26.09 - This weekend was a crazy one with me working the Wolf Pack Invite and the weather being awful.
Many of you did make it out to River Walk for our long run and most got in 90 minutes. Gabriel ran a 5k
instead and Lisa did the half marathon at Lake Tahoe in a time of 2:57. Then on Sunday, Diana and I did a 5
mile hike previewing Mr. Toads.

Mr. Toad's Wild Run 20k Running Camp - This 9 week program is very similar to our first running camp. We
will meet three days a week and the focus is the Mr. Toad's 20k on the first Saturday in December. Now you
can join us and not have to run the 12.4 mile race in the hills outside Hart Park but we will get you in shape to
do it. Along the way, we will be running many local events like the BPD 10k and the BTC half marathon.
Running camp meets on Tuesday and Thursday at 6pm at Yokuts Park. We also meet on Saturdays at 7am
at the Panorama Bluffs or a local running race. The fee for this 9 week program is $100.

9.25.09 - Tonight's Building Better Bodies Boot Camp is bring a friend for free night. So drop by at 6pm at
Yokuts Park. On Saturday, my running camp is meeting at the River Walk park at 7am for our weekly long run.
Then on Sunday, I am meeting some of you to hike part of the Mr. Toad's 20k course. We will be meeting by
the Sheriff's Pistol range out at Hart Park at 6:30am if you would like to join us.

9.24.09 - A month ago we ran the Yokuts 2 mile and today we ran it again and had quite a few PRs. First off
newcomer Judy J ran her first 2 mile for time and cruised a 25:09 with Kelli K (I think we held her back).

Then in the evening Diana D ran 19:05 which beat her old time (22:39) by 2:24! Her 9:32 pace is only a few
seconds slower then her Building Better Bodies Boot Camp mile.

Lastly Kim N. ran 19:15 which was almost a minute faster then a month ago when it was cooler and she did
not have a day at the fair in her legs. My running campers results can be found HERE.

9.23.09 - Posted new running camp info on Building Better Bodies site HERE. In the coming months,we
are offering a one day a week or three day a week running camp:

Mr. Toad's Wild Run 20k Running Camp - This 9 week program is very similar to our first running camp.
We will meet three days a week and the focus is the Mr. Toad's 20k on the first Saturday in December. Now
you can join us and not have to run the 12.4 mile race in the hills outside Hart Park but we will get you in shape
to do it. Along the way, we will be running many local events like the BPD 10k and the BTC half marathon.
Running camp meets on Tuesday and Thursday at 6pm at Yokuts Park. We also meet on Saturdays at 7am
at the Panorama Bluffs or a local running race. The fee for this 9 week program is $100.

From the Stadium to Sea Running Camp - This 20 week program meets once a week instead of three
like the Mr. Toad's camp. The focus of this camp is the Los Angeles Marathon but one can use this program
to achieve other less difficult goals. The marathon is on Sunday March 21st 2010 and has a great new
course. The start is at Dodger stadium, runs through Hollywood, Beverly Hills, Westwood and finishes at
Santa Monica. We will meet on Saturdays at the Panorama Bluffs at 7am or at local running races. I will also
have informal Sunday runs as well for those who can not make Saturdays. The fee for this 20 week program
is $125.

9.22.09 - Tuesday, we did our shortest and fastest intervals to date (4 x 2 minute followed by 4 x 1 minute)
which got the heart racing and the legs moving. Hopefully my senior Sherpa (Steve) recovers from his self-
inflicted hamstring injury quickly and is out back with us soon.

This evening, my junior Sherpa (my son Nick) returning to action and ran with the faster ladies. A veteran of
high school cross country, he marvelled at how hard all of you work compared to his former team mates. Do
not forget that this Saturday, we will be meeting at River Walk at 7am. See you Thursday.

Andy Goes to Camp

2009-10-11T14:22:00.000-07:00

9.19.09 - Saturday was a hot muggy day even at 7am. A couple campers came early and got their run in
and the rest of us did something a little different this week that did not really work as planned. Instead of
running up top on the bike free bike path, I decided to take us down a trail to the bike path for and out and
back run.

It was a bad idea because the bike path is very narrow at the bluffs and there were a lot of bikes who get way
too annoyed that we dare run/walk on "THEIR BIKE PATH". Plus out back long runs curtail the group aspect
of the Saturday run. The highlight of the morning was that we did catch Joe flashing by on his bike on the way
to a team win in the Bakersfield Triathlon.

9.18.09 - Saturday we are meeting at the Bluffs at 7am for some LSD (long steady distance) with a hill
chaser. When we are done, we can drive up Panorama a bit and watch our fearless leader Joe Peterson
destroy the bike field at the Bakersfield Triathlon. The bike course goes up the Bluffs turns left on Panorama
(Haley intersection) and then heads back to Hart Park. If we miss him the first time (around 9am), he will be
back by a second time in no time at all.

Speaking of Joe, today was testing day at the boot camp and it was hit and miss for me. I did the plank for a
minute and smoked a 8:42 mile (not bad considering I just put in an 80 mile week of walking). The sit ups and
push up results are classified. I was still sore from Wednesday and it was ugly.

9.17.09 - Thursday was tempo run day and most everyone handled the thirty minute run well. They went out
at a steady pace for 15 minutes and then came back at a quicker one for the most part. This Saturday we will
be meeting at the Panorama Bluffs at 7am and bring a watch and a water bottle.

I still have not found Move your Tail results but do have photos of the results board for our running campers in
the 10k HERE. Kim Nance lead our group with a 1:09:52 (11:17 pace) followed by Diana Daves (1:19:02 /
12:44 pace) and Kimberly Kelly (1:40:14 / 16:07) who walked the 10k with her daughter Kayla. These are all
good times especially since the course was hilly and at altitude.

9.16.09 - I survived my first week of Building Better Bodies Boot Camp. Many of my running campers do
both so I figured I should do it so I can relate better to how they feel on running days. Wednesday was day one
and i went over with the beginners so Joe could "Introduce Us" to the program.

I quickly found out that my concept of introduction was vastly shorter then his. But I survived and figured out
how to do most of the drills. Now doing them is another story. I can walk 60 to 80 miles a week but just getting
off the ground in any manner is tough whether it be sit ups, push ups or just trying to stand up.

To end the first session we did the dreaded ladder starting with 10 reps, then 8, then 6, then 4, and then finally
two. I was so glad he only gave us three stations instead of the initial four. 30 squats, 30 push ups and 30 sit
ups is way over my daily allowance but I survived. Later that evening, after my poker tournament I went to lift
myself out of my chair and boy were my arms sore.

9.16.09 - Boy have I been slacking on updating here. Cross Country season started and I got swamped.
Congrats on your Move Your Tail times, when I get official results, I will post them. On Tuesday, we ran four
four minute runs with a two minutes rest and everyone looked good. This running camp session is coming to
an end at the end of the month but one can sign up for the next session now. This next session is the "Mr.
Toad's Wild 20k Run" session and will run from October 1st till December when the Mr. Toad's Race is held

9.12.09 - I was suppose to shoot the Move Your Tail run but a flat tire this morning killed that idea. So I
walked over to the BTC Fun Run at Yokuts Park instead. Hope all who went there did well. Ironically, they were
having a dogfest at Yokuts today.

9.9.09 - Joe brought by the new Building Better Bodies shirts and they look nice. Love the new blue color
and the runner added to the logo. On Tuesday, we did some hill repeats, we ran my 0.4 mile loop by the 24th
street bridge. We ran a lap, then walked a lap for 5 laps.

Congrats Mitzi!

2009-09-22T13:48:00.000-07:00

09/06/09 - Today was the Disneyland Half Marathon and one of my first running campers ran it.I started the running camp at the beginning of August, when I got the green light from Joe. That first Tuesday morning, I was sitting in the dark waiting to see if anyone would show and they did. Mitzi and Katt were my first athletes to sign up.

Since then they have been there most mornings and Mitzi was training for the Disney Half that was coming up soon. A couple weeks ago, Mitzi did three loops of the bluffs (10.5 miles) and she looked pretty good doing. So I figured she was good to go and today she ran real well. She finished in a time of 3:05:56 (14:11 pace) using the walk/run method and says she feels great. Her splits were:

5k - 00:43:47 (14:07 pace) 10k - 01:26:57 (14:02 pace) 15k - 02:10:52 ( 14:05 pace)

09/05/09 - Our Saturday bluffs run was pleasant (weatherwise) and everyone did at least 7 miles for the most part. I took Kelli on trials on the return trip to the cars. Diana was like the energizer bunny and ran the entire first lap and only slowed done for me for a bit and then she was off.

09/04/09 - Saturday we will meeting at the Panorama Bluffs at 7am for a long run. If you can not make Saturday or want more, I will be doing a hike with friends Sunday too. We will start around 6:15 am at the bottom of the Pistol Range at Hart Park for a 2 hour hike.

09/03/09 - Tuesday we ran 5 x 400 and found out that a few of you have some wheels. This Thursday we will be doing a tempo run and Saturday we will meet at the Bluffs at 7am to do a long run on the bike path. Remember to bring your watch and a water bottle to Saturday's run.

Speaking of Saturday's, next Saturday (Sept. 12th) is a busy one. I will be shooting the Move Your Tail race at Brite Lake and hope you can attend it. If you can not, the BTC has its Fun Run at 7am at Yokuts Park and I just found out about this race too:

Safari Run at 8am - 5K and 10K runs starting at the corner of Calloway Dr. and Stockdale Hwy in Bakersfield. Entry Form

09/01/09 - The heat won't leave us but at least we do not have fires. Tuesday we will do some intervals and Thursday we will a tempo run. Then on Saturday, we will meet for a long run at the Bluffs at 7am.

From the Stadium to the Sea

2009-09-22T09:41:00.000-07:00

With our first running/walking camp and numerous PRs (personal records) on the books, it is time to start a new running/walking camp. This one's focus is the Los Angeles Marathon on March 21st, 2010.

This program will meet for long runs on the weekends and I will provide you with a weekly training plan and support. Along the way, we will support and participate in many local running events:

October 31 The 9th annual Ron Fontaine Memorial Dollars for Scholars 10k run. Race Twitter HERE.

November 7 The 27th Annual Bakersfield Police Department "Memorial Run" 10k run. Last year's AndyNoise.Com coverage HERE.

November 14 BTC Half Marathon Part 2 - 13.1 mile. Last year's AndyNoise.Com coverage HERE.

November 26 Phantom Pie Run. Last year's AndyNoise.Com coverage HERE.

December 5 Mr. Toads Wild Run - 20K Trail Runs. Last year's AndyNoise.Com coverage HERE.

January 9 Doin' 2010 in the Fog - 5K and 10K at Lake Ming in Bakersfield. Last year's AndyNoise.Com coverage HERE.

February ? BTC Half Marathon Part 1 - 13.1 mile. Last year's AndyNoise.Com coverage HERE.

February ? B.U.M.R. Last year's results HERE.

March 21st Los Angeles Marathon. 2008 Photos HERE. 2008 Videos HERE.

Even though the focus of this session is Los Angeles Marathon, beginning endurance athletes are more then welcome to join and work on improving their endurance for future events. Furthermore, walkers are encouraged to join our program.

The Los Angeles Marathon is a great one to walk because they keep the course closed to traffic longer then any other marathon in our area. In 2008, I walked the race in 7 hours and one minute (16:04 per mile pace) and was 14450 out of 17356 finishers. plus this year's course is a great one! You start at Dodger Stadium, pass through Hollywood, Sunset Blvd, Beverley Hills, Westwood and finish in Santa Monica.

To prepare for these event, we will be meeting at at the Panorama Bluffs (at 7am) or local running events on Saturdays. In addition to these group meeting times, I will often have a Sunday training run that you may join.

Besides the group training runs, you will also receive:

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Sessions, a Building Better Bodies "Los Angeles Marathon" Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost?

This 23 week "Los Angeles Marathon" session will only run you $125. Registration begins now at Building Better Bodies.

Our registration fee does not include the race entry fees.

Los Angeles Marathon Registration Fees:

$125 Los Angeles Marathon--Sunday, March 21st, 2010

What does my entry include?

Entry into the LA Marathon 2010 including Water stations every mile and fluid replacement stations every other mile; Medical support at the start, finish and along the course; 75 points of on-course entertainment; Personal item storage transported from the start line to the post finish area, and what arguably will be the most talked about course (Stadium to the Sea) for many years to come.
2-day Health and Fitness Expo featuring product demos, interactive exhibits and merchandise.
Registrant technical shirt.

Personalized name on your race bib.
Pre-race shuttle transportation from the finish to the start.
Pre-start festival, which includes breakfast snacks, entertainment, and more.
Race day athlete tracking.
D Tag timing system with splits every 5 kilometers.
Finisher medal.
Food & Fluids after your finish.
Mylar blanket.
Post race message.
Finish Line Festival and Family Reunion area on the beach.
Finisher certificate.

AndyNoise.Com

Local Youth Cross Country Schedule

2009-09-20T12:54:00.000-07:00

Here is hoping that we may finally get some cross country weather before the first local youth meets on October 3rd at Yokuts Park. I have been told all the following meets are open to individual entries.

These races will be good tune ups for the USATF meets in late November as well. Speaking of the USATF, I have a USATF club and would like to have your athlete compete for the Bakersfield Distance Project.

If you want join the BDP, you would need to join the USATF and on the application state that you are a member Bakersfield Distance Project (USATF Club # 46-0902). Click HERE to join the USATF.

On the application , USATF-Registered Club
Club Number: make sure you put our club number in the box (460902).

I will be holding a training through the fall at Yokuts Park on Tuesdays and Thursdays at 5:30pm and Saturdays at the Panorama Bluffs at 7am unless there is a race. Below are possible races to compete at:

10.03.09 - City of Bakersfield at Yokuts Park (9:30am)
10.24.09 - Rio Bravo - Greely Great Race / RGB School (1pm)
10.31.09 - NOR Invite at Greenacres Park (11am)
11.07.09 - Kern County Championships at Shafter Sports Complex (11am)
11.14.09 - Mcfarland Valley Meet at Mcfarland Rec. Center (11am)

USATF meets will be in late November but dates and locations are not available yet except that the National meet will be on 12.12.09 in Reno, NV.

Mr. Toad's Wild 20k Running Camp

2009-09-17T12:38:00.000-07:00

With our first running/walking camp and numerous PRs (personal records) on the books, it is time to start a new running camp. This one's focus is the Mr.Toad's Wild Run 20k (12.4 miles) on Dec. 5th. Along the way, we will support and participate in several local running events (see bottom of the page) including the BTC Half Marathon on Nov. 14th.

Even though the focus of this session is Mr. Toads 20k, beginning endurance athletes are more then welcome to join and work on improving their endurance for future events. For instance, if you are starting from scratch, you may want to enroll in this session in preparation for the spring BTC Half Marathon in February.

To prepare for these events, we will be meeting at Yokut's Park on Tuesdays and Thursdays at 6pm and then Saturdays at 7am on the Panorama Bluffs or local running events. In addition to these group meeting times, I will often have a Sunday training run that you may join.

Besides the group training runs, you will also receive:

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Sessions, a Building Better Bodies "Mr. Toad's Wild Run" Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost?

This 9 week "Mr. Toad's Wild Run" session will only run you $100.

Please download the waiver/registration form HERE, print it out and bring the completed waiver/registration form to your first Bakersfield Running Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

October 31 The 9th annual Ron Fontaine Memorial Dollars for Scholars 10k run. Race Twitter HERE.

November 7 The 27th Annual Bakersfield Police Department "Memorial Run" 10k run. Last year's Noise coverage HERE.

November 14 BTC Half Marathon Part 2 - 13.1 mile. Last year's Noise coverage HERE.

November 26 Phantom Pie Run. Last year's Noise coverage HERE.

December 5 Mr. Toads Wild Run - 20K Trail Runs. Last year's Noise coverage HERE.

Serving Two Masters

2009-09-04T07:06:00.000-07:00

Joe's Building Better Bodies Boot Camp came to an end this week and ended with testing day. The next boot camp starts on Sept 16th but in the mean time, you can come run with us if you like.

08/29/09 - Today we hit the trails at the bluffs for a long 5 mile run. Some liked it while others chose to stay on the bike path. While we meet on Tuesdays and Thursdays at Yokuts, on Saturdays we do change it up. The following is our upcoming Saturday Schedule:

Sept. 5th - Panorama Bluffs at 7am

Sept. 12th -

Move Your Tail Race

(I am shooting this race) at Brite Lake at 8am or

BTC Fun Run at Yokuts

at 7am

Sept !9th -

Panorama Bluffs at 7am

Sept 26th - Run at Riverwalk at 7am, then watch High School Cross Country meet.

08/27/09 - Today we will be doing a tempo run and Saturday we will meet on the Bluffs to do some trails at 7 am. If you have not got a watch, may I suggest a Garmin GPS watch. For more on the watch click HERE.
08/26/09 - Today is testing day for the Building Better Bodies Boot Camp. It is the final week of the 8 week session. So my athletes who are doing both programs took it easy on Tuesday. I shot the testing and I am uploading photos HERE.
08/24/09 - I posted last week's 2 mile results HERE. Though not a race, it is a good benchmark. This Tuesday will be an easy day since many of you have Joe's mile time trial on Wednesday. Do not forget we will be at the Panorama Bluffs at 7am again on Saturday.
For those asking about breathing check this out HERE.
If you have shin splints, weak ankles or knees click HERE.
08/22/09 - Great to see so many at our first Panorama Bluffs run. For many it was the longest, you have ever gone. Would have been nice if it had rained but the weather was not to bad. This Tuesday, will be an easy day for those of you who have the boot camp mile to do on Wednesday with Joe. We will go over his mile course and look for some ways to help you run it faster.
On Saturday Sept. 12th, I will be shooting the Move Your Tail race and hope you will attend this new event at Brite Lake (near Tehachapi). You should try and do the 10k if possible. More info HERE. If you can not make the race, you should do the 5 mile at the BTC Fun Run on the same day at 7am at Yokuts Park.
08/18/09 - No races and no distractions this week! Well Friday, I have Mt Whitney so Saturday, I will be warmed over death at the Bluffs. But this week, I hope everyone will be able to meet up each day. On Tuesday and Thursday we will have one day with a little speed thrown in and the other day will be a tempo day. Then on Saturday, we will go long on the Panorama Bluffs. Everyone will do at least 7 miles using the walk/run method and we will start at 7am and finish by 9am.

Week of Hills - 08/15/09

2009-09-04T06:59:00.000-07:00

08/15/09 - Well this was hill week. Tuesday was the last BTC summer series race and then Thursday we went over to Beach Park and ran a hilly course there. Then Saturday a couple of you meet me for a hilly hike on the Bluffs or ran the Mcfarland Race of Champions which is very hilly too (Photos HERE). The good news is this upcoming week will have a normal week of training with no races and maybe just a little bit of hills. Tuesday/Thursady will be at Yokuts at 6am/6pm and Saturday we will meet at the Panorama Bluffs at 7am

08/14/09 - Thursday we did some hills by Beach park. The loop we did was 0.4 miles and we did four laps. For those who did this workout, I think everyone did it much quicker then I expected. This workout will be good preparation for the McFarland race on Saturday at 8am or the hike on the bluffs at 5:30am.

08/11/09 - Good to see many of you at the BTC Summer Series tonight. I will be uploading photos HERE. Thursday's practice will be at 6am/6pm at Yokuts. Saturday, I have to shoot the McFarland 6k (3.7 miles) race and how you will run the event. You are guaranteed a PR (personal record) because the 6k is never run,

For those who can't get to the race, please get out this weekend and do an easy hour of running/walking.

For those who are adventurous and don't mind getting up early, my Mt Whitney training group will be doing the trails at the Panorama Bluffs on Saturday. We will meet at the lower parking lot at 530am and hike up and down the trails till 7am and then I will be off to McFaralnd!

08/10/09 - Glad I did Half Dome on Sunday instead of Monday because I am beat up. The Tuesday workouts would be hard for me to do after all that hiking. The 6am practice on Tuesday will be at Yokuts. But because I need to shoot the last BTC Summer Series 5k (I am also in second place in the overall point series.) Tuesday's 6pm practice will be at the race. I will drop by Yokuts at 6pm and give those who can not out to CALM a workout and then I will have to head out to the race. For new runners the race does not start till 7:15 but you need to register earlier (By 6:45 at least).

How About a Marathon?

2009-08-31T11:59:00.000-07:00

2009 was a good year for fast Bakersfield marathon running and reminded me of the late 70s and early 80s. Back then, Bakersfield had at least a dozen runners going sub three for the 26.2 miles Of course, back then the marathon was ruled by the thirty and forty year olds but in 2009 youth was served.

My son, Christopher (16) started off the year with a debut 3:16 (he cruised and could of went a lot faster) marathon in February at the Surf City Marathon. Then in May, David Bacus (24) came in 4th overall at the O.C. Marathon in a time of 2:52! But the huge surprise was Zach Holt's 14th place at the San Francisco Marathon where he ran 2:45 for his first marathon!

Now I did not have a hand in Bacus's performance but I coached Christopher and Zach for their debut marathons and would like to coach you. Now you might not run as fast as they did, but my program will help you finish a marathon and have a positive experience. To properly train for a marathon, one needs four to six months of specific training and the time is now to think about next spring's marathons.

With this in mind, please take the time to check out my running camp.

What do I receive with my Building Better Bodies Running Camp courses?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Clinics, a Building Better Bodies Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost ?
Each 8 week session will only run you $100. The 16 week marathon training session is $190. Each race you enter and are photographed sporting your Building Better Bodies T-shirt will get you a $5 credit towards your next Run Camp, Boot Camp, or Circuit Class.

Since I cover most of the races in town, you should be able to receive this discount easily. Plus I have over 60,000 photos at AndyNoise.SmugMug.Com and my prices are very reasonable.

Please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Running Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

Running Camp For the Bakersfield Distance Project

2009-08-31T11:26:00.000-07:00

What is the Youth Running Camp?

The goal of Building Better Bodies Youth Runners Camp is to create a Group Running environment where almost anyone can improve their their running ability while learning to incorporate running into their very own Fitness Lifestyle. Our Youth Running Camp will be coached by Paul Anderson (a.k.a. Andy Noise) along with myself and competitive runners from the Bakersfield Distance Project.

Paul was a tri-athlete (He won the first Bakersfield triathlon) and a sub three hour marathoner, who also ran in high school and college. In recent years, he has coached at the high school level and started his own USATF running club (The Bakersfield Distance Project) and took up marathon walking. Lastly, he has been covering the local running scene via his website AndyNoise.Com since 2006.

What sets apart the Youth Program from the Adult Program is the following:

Mission of the Program

Learn Fundamentals of Cross Country rules, individual & team racing strategy, and training principles for distance runners.
Develop “championship” lifestyle.
Improvement on Individual & Team Levels.
Earn gratification and satisfaction through commitment and effort.

This program is designed to coach and train young athletes to compete in USATF cross country meets in early November. There are three meets in total and one must qualify to move on to the next:

USATF Central California Association / Region 14

2009 Junior Olympic Cross Country - Advancement

Association Championship
Meet information not available

Regional Championship
11/29/09	USATF Region 14 Junior Olympic Cross Country Championship	Reno, NV

National Championship
12/12/09	USATF National Junior Olympic Cross Country Championships	Reno, NV

Along the way, your youth runner will compete in local road races and hopefully their school sanctioned events as well. The youth program will begin on September 1st (late registration available till October 1st) and hopefully will not end till the National Championships on 12/12/09.

The camp will be held at Yokuts Park unless designated otherwise. The days are Tuesday and Thursday at 6 PM at Yokuts Park and Saturdays at 7 AM at the Panorama Bluffs or at local races.

Below are charts to determine what division your athlete would be in and the distance they would run at USATF events.

DIVISIONS

Age Division	Year of Birth
Bantam	1999+
Midget	1997-1998
Youth	1995-1996
Intermediate	1993-1994
Young	1991-1992

* Athletes who are still 18 through the final day of the USATF National Junior Olympic Track & Field Championships are eligible to compete in the Young Men's and Young Women's divisions through that meet. This extended eligibility does not apply to cross country events.

RACE DISTANCES

Race Divisions

Boys Races

3,000 Meters Bantam

3,000 Meters Midget

4,000 Meters Youth

4,000 Meters Intermediate

5,000 Meters Young

Girls Races

3,000 Meters Bantam

3,000 Meters Midget

4,000 Meters Youth

4,000 Meters Intermediate

5,000 Meters Young

What do I receive with my Building Better Bodies Youth Running Camp?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Clinics, a Building Better Bodies Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost ?
The 12 plus week session will only run you $100. Each race you enter and are photographed sporting your Building Better Bodies T-shirt will get you a $5 credit towards your next Run Camp, Boot Camp, or Circuit Class.

Since Paul covers most of the races in town, you should be able to receive this discount easily. Plus he has over 60,000 photos at AndyNoise.SmugMug.Com and his prices are very reasonable.

To compete in the USATF events, one must be a member of the USATF:

Why join USATF?

Be able to compete in USATF events and be a member of the Bakersfield Distance Project.
10% discount in the USATF Online Store, including Nike Dri-FIT gear
Subscription to Fast Forward magazine
Access to enter exclusive members-only contests
Sport accident insurance
Special discounts and offers from over 25 companies
and much more!

Membership Fees

	1 year	2 years	3 years	4 years
Adults:	$30.00	$55.00	$80.00	$100.00
Youth (18 & under):	$20.00	$40.00	$60.00	$80.00

When you join, please make sure you put down that you are a member of The Bakersfield Distance Project (USATF Club # 46-0902) so that you can compete in the team competition.

Besides the USATF membership, there will be race entry fees and traveling expenses that one must pay. For the away meets, we will hopefully do fund raising to defray some costs. Also the team will decide on what uniforms it wants and their will be a cost involved depending on the uniform desired

Please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Running Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

Breathing is a very natural activity

2009-08-24T21:55:00.000-07:00

When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.

You get out of breath.

Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.

If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.

The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."

Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity--and so is getting out of breath when you run.

Eccentric training

2009-08-22T22:00:00.000-07:00

The new rules - Jonathan Chang, a sports-medicine orthopedic surgeon in Monterey Park, CA. "Recent studies have shown that you spend three times as much energy walking downhill as walking up," he says. "It just doesn't feel as tiring." To wit, a 2007 study in the Journal of Sports Sciences showed that 3 days after one 30-minute downhill run, subjects had shorter strides, less range of motion, and muscle damage.

Here's why: Each descending step requires a so-called eccentric contraction, meaning you're actually lengthening your quad muscles as you contract them (weightlifters call such movements "negatives"). Ignore the eccentric side of things and you'll get that telltale thigh burn–and that morning-after-the-morning-after soreness. Luckily, eccentric training may be even better for you than previously believed. A study in the Scandinavian Journal of Medicine and Science in Sports found that soccer players who did eccentric exercises for their hamstrings rather than traditional leg curls saw increases in both their eccentric and overall hamstring strength.

The fix - You can get the same benefit for your quads, says Bill Roberts, medical director for the Twin Cities Marathon and an avid backpacker. "I always work step-downs into my routine before I leave on a trip. They do wonders for soreness." Find a 6- to 8-inch step, box, or stair. (You can work up to 10 inches, but start smaller. Wear a pack for a bonus workout.) Stand with both feet on the step, facing "downhill." Keep your arms at your sides. Balancing on your left foot, bend your left knee and lower yourself until your right heel touches the floor, then push back up. Alternate sides, doing 3 sets of 15 reps per side.

Simple solutions to protect 3 trouble spots

2009-08-22T21:48:00.000-07:00

Sore knees You know lunges are good for you, but they can do a number on bum knees. No need to give them up: Dwight Daub, an assistant coach with the Seattle SuperSonics, often has his players do lunges with their front foot on an elevated surface–an aerobic step or small box–which strengthens the muscles around the knee without overly stressing it.

Shin splints "The shin muscle's sole purpose is to raise your foot upward every time you take a stride," says Soika. If you suddenly increase mileage after a winter of watching reruns of That '70s Show, you're in danger of stressing your shins. Soika's easy fix? Walk on your heels with your toes pointed up as high as you can for 90 seconds or longer; do 3 sets a day.

Weak ankles According to Justin Price, ankle sprains are directly related to the health of your feet–namely, the arch and the plantar fascia, the band of tissue that runs along the sole. Once those are strong and supple, they'll help your foot adapt to unstable surfaces and prevent rolls. Start by resting one foot on a golf ball, wearing socks, and rolling your foot over the ball for 1 to 2 minutes. Over time, you can start doing this "massage" by standing on the ball (just be sure to transfer your weight gradually). Switch sides.

The fix Try these two dynamic warmups for a few minutes each before shouldering your pack.

Skips with self-hug Do a standard high skip, bringing knees up to 90 degrees with each skip. At the same time, extend your arms out to the side (parallel to the ground) and then bring them in to hug your chest. Repeat both motions simultaneously.

Frankenstein walk With back upright, arms out in front of you, and palms down, walk forward straightlegged and try to touch your shins with your hands by bringing your legs up, not by bending over.

Extra Credit: The roll-up
Your core–the band of muscles around your midsection, including your abs and obliques–is the foundation for a proper body position in any sport. "You should always keep a neutral, tall pelvis, almost like a dog tucking its tail," says Dieffenbach. Once your middle gets tired (after, say, 6 hours on the AT), your posture will fall apart, and your body actually moves into new positions and angles–stressing your legs in abnormal ways. Dieffenbach suggests borrowing a move from Pilates: Lie flat on your back with your legs straight, arms parallel to the floor above your head. Inhale as you contract your abs, then exhale as you slowly roll your torso up, reaching for your toes. Hold for a few seconds, then slowly roll back to the floor. Do 10 reps.

Week One Of the BDC

2009-08-14T10:46:00.000-07:00

08/08/09 - Big turnout this morning and glad to see many of you doing the 5 miler. Like to thank my buddy Steve for helping with the pacing too! I am uploading photos HERE. BRC results will be posted HERE if you wrote down your time. If I do not write your time down, send it to me along with the distance you ran to andynoise@yahoo.com. I also posted the complete results HERE & HERE.

08/07/09 - See you at Yokuts at 7am for the BTC Fun Run. Remember to get a stopwatch!

08/05/09 - On Thursday, we will be doing a tempo run based on your mile time from Tuesday. This Saturday, we will be meeting at Yokuts park for the BTC Fun Run at 7am. The upcoming week will be slightly different then most weeks due to two races that I have previously committed to shooting. Next week the Tuesday 6am will meet at Yokuts but the 6pm will be meeting at the BTC Summer Series 5k. Info HERE. This is the last of the six race series.

Thursday both 6am and 6pm sessions will be at Yokuts. On Saturday, we will competing at the McFarland Race of Champions 6k at 8am. Race info HERE.

08/04/09 - I want to thank all of you who signed up to day for the very first day of the Bakersfield Running Camp. If you have a friend who is interested, please bring them with you. One can enroll at any time and each session is 8 weeks from the time you enroll. This Thursday, we will preview the "Nickel and Dime to a Good Time" system. Then on Saturday, we will participate in the BTC Fun Run at Yokuts park at 7am. BTC Fun Run FaceBook HERE.

Today, we went over the Big Yokuts Loop (Map HERE) which is 1.2 miles and then we did a mile time trail to see were you are at.

08/03/09 - Practice starts this Tuesday (8/4/9) at 6am at Yokuts Park. Camp meets Tuesday and Thursday at 6am and 6pm. Also meets on Saturdays at 7am. Saturday we will be running the BTC Fun Run.

Yokuts Park Fun Run - A chance to get in a little speed work, practice racing, or just show off your new running gear. These low key out and back trail runs occur on the second Saturday of almost every month and feature no entry fees and no awards. Just show up around 6:45 to sign up to run a 1,2,3, or 5 mile course. The 1 mile starts at 7:00, and the 2,3,5 mile courses start after we all finish the 1 mile. Yokuts Park at 7am.

What is the Running Camp?

2009-08-05T21:23:00.000-07:00

The goal of Building Better Bodies Runners Camp is to create a Group Running environment where almost anyone can improve their level of fitness and their running or walking ability, and learn to incorporate running into their very own Fitness Lifestyle. Our Running Camp will be coached by Paul Anderson (a.k.a. Andy Noise) along with myself and competitive runners and walkers from the Bakersfield Distance Project.

Paul was a triathlete (He won the first Bakersfield triathlon) and a sub three hour marathoner, who also ran in high school and college. In recent years, he has coached at the high school level and started his own USATF running club (The Bakersfield Distance Project) and took up marathon walking. Lastly, he has been covering the local running scene via his website AndyNoise.Com since 2006.

There are several programs available in the Camp, designed to accommodate virtually any fitness level and endurance endeavor. The program is based on the Run/Walk method, and each session is 8 weeks long, 3 days per week, for a total of 24 sessions. The camp will be held at Yokuts Park unless designated otherwise. The days are Tues and Thurs at 6 AM and 6 PM at Yokuts Park and Saturdays at 7 AM at the Panorama Bluffs or at local races.

For those who do not have a specific race goal, the program will prepare you for races from the 5k to the half marathon. As part of the camp, we will be competing in and supporting our local running races. For those interested in running a marathon or have a goal race in mind, the coaches will design a program for you. For races up to a half marathon, at least 8 weeks of training is needed. For the marathon, a minimum of 16 weeks is needed to have a positive marathoning experience.

What do I receive with my Building Better Bodies Running Camp courses?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Clinics, a Building Better Bodies Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost ?
Each 8 week session will only run you $100. The 16 week marathon training session is $190. Each race you enter and are photographed sporting your Building Better Bodies T-shirt will get you a $5 credit towards your next Run Camp, Boot Camp, or Circuit Class.

Since Paul covers most of the races in town, you should be able to receive this discount easily. Plus he has over 60,000 photos at AndyNoise.SmugMug.Com and his prices are very reasonable.

Register for the Bakersfield Running Camp HERE.

Andy Noise A.K.A.

2009-08-03T11:42:00.000-07:00

Since 1987, I have been know as Andy by most. Especially by the younger crowd. First it was for my alternative record store and then it was for my running website by the same name. The name came from my college radio days, my handle was Andy Noise. Andy was short for Anderson and well I played what many considered Noise.

Before Andy Noise, I was known as Paul Anderson, the runner by many. I started running daily way back in 1979, when I gave up team sports to run track in my sophomore year. I was riding the pine and in mid-season I quit the baseball team and went out for track. At the last meet of the year (league meet at BC stadium) I broke 5 minutes for the mile (yes we ran yards and miles back then) and I was hooked for life.

Right from the start, I was interested in road racing and started running the local races. I also started reading everything I could find about running. I wanted to know the history and how to get faster (Sure wish google was around back then). In the fall of my junior year, I ran cross country for Highland for the very first time. I had some success and got my 3 mile time into the low 17s but I found out that I was really suited for much longer races.

So that winter, I continued my running education and decided to run the BTC marathon in February of my junior year. I did not have a coach but there were quite a few older athletes in town who were running sub three hour marathons and I asked as many questions as they were willing to answer.

I put in a lot of miles but I definitely did not do long enough runs. But at 16 I was on the starting line of my first marathon and I was ready. The early miles felt easy and the first lap of the race with the half marathoners was real easy. I was cruising along at 6 minute or so pace and thought this is easy.

But then the halfers went on to finish and it got lonely on foggy second lap of the course. I was good to go but the pan flat course around the streets near CSUB were starting to take their toll on my legs. I had just learned another marathoning lesson.

One, do not go out with the halfers and two, do not run a flat course. A flat course is fast but you use the same muscles in the same way for hours. A few hills makes things a lot easier.

At twenty miles or both these lessons came to fruition. I hit the wall, my 6 minute pace became 10 minute pace. I went through 20 miles in a little over 2 hours but the next 6 miles would take an hour. As I struggled to the finishline, my dream of breaking three hours was fading fast. In the end I ran 3:01 and was crushed. To break three hours one has to run 6:52 pace for 26.2 miles and I did not.

My senior year I got faster and was under 16 minutes for the 5k consistently. I even ran 15:10 on my home 3 mile course at Highland and run a 34 minute 10k too. So I expected big things at the BTC Marathon in February of 1981 but I did a repeat of the previous year and died even worse this time and ran 3:03.

Then during track season, I had a minor bike accident, whose impact would be felt for years. I hurt my hip and to this day it has never felt right and at times hurts a lot. This injury did not get in the way of my running for the most part. It just made it uncomfortable at times when I was not running more then when I was running.

What did bother it was running on the track so my senior year, I curtailed my track competition and started to focus on road racing even more. As a graduation present to myself, I went to the Lompoc marathon and finally got my sub three. I ran a smarter race and ended up running 2:55.

Then I went of to UC San Diego and ran cross country there for two years before pursuing triathlons. I ran on the varsity squad both years and after my sophomore season I ran my fastest marathon, at the San Diego race where I ran 2:50 and qualified for Boston.

too be continued ...

What To Expect at the Running Academy

2009-08-02T10:29:00.000-07:00

In conjunction with Building Better Bodies Boot Camp,
I am starting a running/walking program for athletes of all abilities. The goal is to help athletes meet an endurance performance goal. My focus is to train athletes to complete half marathons (13.1 miles) and beyond. There are a couple local upcoming events to choose from:

November 14

BTC Half Marathon Part 2 - 13.1 mile and 5K events. Check the webpage for all of the fun details. Online registration is available at Active.com. Or you can download a printable entry form.

December 5

Mr. Toads Wild Run - 5K, 20K Trail Runs starting at the Sheriff's Department shooting range in Hart Park, Bakersfield

Along the way, we will be competing at other local events that are shorter in distance. The running
academy will meet at 6am and 6pm on Tuesdays and Thursday at Yokuts Park. We will also meet at 7am on Saturdays at various locations including races. You will be able to enroll in the academy at BuildingBetterBodies.Com.

Besides enrolling in the academy, you will need a few items:

Good running shoes (I can help you pick some out).
Running clothes.
A watch with stop watch capabilities. I recommend the Timex Ironman Watch HERE.
An Open Mind.

One other item that I highly suggest is a Garmin GPS Watch HERE, they are amazing training tools and well worth the money!

Since we only have a hour on Tuesdays and Thursdays, we will be moving the whole hour. Our schedule will be an active warm up, the main workout and a cool down, I really want to get an entire hour of running/walking in. On Saturdays, we will be having much longer workouts planned. In fact, before your event, we will have a workout as long as your expected finish time in the event.

too be contined ...

BAA Registration Question

2009-07-31T06:47:00.001-07:00

Dear Mr. Holt,

Qualifying times are based on your age on race day, not how old you are when you achieve it.

If you will be an 18 year old male on April 19, 2010, then you must achieve a 3:10:59 qualifying time or faster in a certified marathon between September 27, 2008 and approximately January, 2010 (or when we reach our entrant maximum).

Based on the information you provided, you would be qualified for the 2010 Boston Marathon.

Registration for the 114th Boston Marathon on April 19, 2010 is scheduled to begin on September 9, 2009 via our web site. www.baa.org

You may check back at that time to register online or print out an application and mail it to us.

Thank you for your interest in the Boston Marathon.

Sincerely,

Boston Athletic Association
Registration Office
One Ash Street
Hopkinton, MA 01748
508-435-6905

Please reply to registration@baa.org for further questions or comments.

Zachary Holt Ran 2:45:38 at the San Francisco Marathon!

2009-07-26T08:39:00.000-07:00

2:45:38! What a great time! Zach just posted one of the best local time in years at the San Francisco marathon. He ran his first marathon at 6:20 per mile pace and according to the race website, these were his splits:

Splits:	7.6 Mi	Half	20 mi	Finish


Times:	46:27	1:21:49	2:00:54	2:45:38
Pace:	6:07	6:15	6:03	6:20

Interestingly Zach is following in my footsteps. I started running in high school my sophomore year in track and so did Zach. We both started getting serious with cross country during our junior years and started during road races soon there after. We both ended up enjoying cross country and road races a lot more then track too.

But with his 2:45 day, he killed my high school best of 2:55 (Lompoc 1981) and my PR of 2:50 that I ran at the San Diego marathon my sophomore year of college. With this great debut, hopefully Zach will get the attention of some NAIA colleges because his time would qualify him for the marathon at their national track & field championships.

I spoke to Zach shortly after his race and he was lamenting his mistakes more then his huge achievement. He said he went out way too hard and wore racing flats that gave his some problems but he did walk through the aid stations which he said saved him. I had counseled going out slower and wearing his trainers but he 6:20 pace for 26.2 miles means he must of done something right.

If anything, I underestimated his potential and really though sub three was realistic but not a sure thing. Because everyone has been so slow here lately, I did not even think 2:45 was possible. I also trained my son to run a marathon earlier this year and he ran 3:16 and everyone thought that was an outstanding time.

For what has been done lately in marathoning locally it was good but hopefully Zach's time will make others realize that faster times can be achieved. What makes Zach's time impressive is that he went out hard and did not fade to badly in the last miles. He did slow down but he didnt die out there.

He told me at mile 15 he actually stopped and sat down for a bit. Someone asked him what BHS stood for and then he was told the lead women was near and he decided to get back in the race. The first women ended up running 2:46:34 for 20th place overall. Officially they have Zach coming in 15th overall as of Sunday night and he won the male 01 to 19 age group. Interestingly, 7th place was 2:41:16 and tenth was only 2 minutes in front of him.

The best time this year, that I could find for a Bakersfield runner was run by David Bacus at the OC Marathon. He was fourth there in a time of 2:52:57, Zach's time would of gotten him second there.

Now Zach is hooked on marathons and will have to decide which one is next. In the meantime, he plans on running cross country for BC and wants to run Boston next spring now that he has a qualifying mark. I plan on holding some fund raisers to send him to this great race. His time at San Fran would place him in the top 300 in the race and in the top 25 Californians in the race. So if you would like to help this young man go to Boston, please contact me.

Building Better Bodies at Yokuts

2009-06-18T12:40:00.000-07:00

Building Better Bodies: Boot Camp Fitness Training in Bakersfield, California:

The Bakersfield Distance Project's home park is Yokuts and we share it with many groups. One group that we all noticed on the first day was the bumble bees with Hasay and a really big fit guy leading them on. I knew who the big guy was immediately.

It was ultra-cyclist Joe Peterson who is a 5 time Race Across America winner and transcontinental record holder, Joe Petersen has been an inspiration to many. With his commitment to fitness and athletic excellence, Joe has developed a result-driven challenge with the Building Better Bodies Fitness Boot Camp. Learn more....

His assistant has super long hair like Jordan Hasay btw.

Summer Carpinteria All Comers Meets

2009-06-16T05:49:00.001-07:00

Summer All Comers Meets 2009
Carpinteria All Comers Meets are back for the summer of 2009. All ages are welcome. The first meet is June 26 at 6:30 PM. The entry fee is $5 for adults and $2 for students. No preregistration necessary. All meets are fully automatic timed (FAT).

The June 26 meet is going to be a benefit for the former Carpinteria and current Westmont coach John Larralde. John spent a month in the hospital this spring and is faced with large medical costs. Any and all donations would be appreciated.

The schedule for the remainder of the summer is:
July 10
July 24
August 7

Please contact Van Latham (lathamchs@yahoo.com) or Jeremy MacMahon (j_mac_mahon@hotmail.com) for additional information.

June 26 Order of Events
1 4x200 Relay
2 1500
3 100
4 110/100 Hurdles
5 400
6 3K/5K

Long Jump
Triple Jump
High Jump
Pole Vault
Shot Put
Discus
Javelin

With the onset of all comers meets at Carpinteria High, we have established a number of new stadium records the last two summers.

For you "experienced" athletes, the USATF has national rankings for masters (30 and older) athletes. Check to see how you rate against the rest of the country.

BDPers post Top Times at Fun Run

2009-06-13T18:46:00.000-07:00

Cool weather and a a good crowd lead to some quick times at the BTC Fun Run at Yokuts Park this morning. Andrew Ariey cruised the 5 mile in 29:06 and his former Driller teammate ran 30:42. Brooklan Rosales comtinued her winning ways and continues to improve with each race. Today she ran 35:12 for the 5 miles.

Next up for the team is the second BTC's Summer Series 5k on Tuesday.

Atascadero All Comers Meets

2009-06-12T14:49:00.001-07:00

Dates for 2009:
July: 1,8,15,22,29

Field Events:

6 PM        YOUTH SHOT PUT  (6 & under, 7-9, 10-12 )…..3 throws only
               DISCUS ( HS, OPEN, MASTERS )
               POLE VAULT
               HIGH JUMP
7:00 PM    LONG JUMP ( WEEKS 2, 4, 6 )…Open pit for one (1) hour…3 jumps only

7:15 PM   YOUTH TURBO JAVELIN (WEEKS 1, 3, 5, 7 )…3 throws only

7:30 PM    SHOT PUT  ( HS, OPEN,  MASTERS )

Running Events start at 7:00pm except the 3000m.

Running Events:

6:30 PM     3000 M Run - RUN EVERY WEEK NOW!!
7:00 PM     ( Rolling Start )
4 X 100 M Relay
400M
1500 M Run
110 M High Hurdles
100 M Hurdles
50 M Youth Hurdles ( age 6 and under )
Football 40 (HS/Open only)
100 M Dash
800 M Run
200 M Dash

IMPORTANT INFORMATION:
Every race is a final event…you MUST REPORT to the event start area 10 minutes prior to your event to sign up…there are no pre meet sign ups…please listen to the announcer for the first call for your event and report at that time.

Awards ( ribbons ) are given for 1st through 4th in the YOUTH DIVISION only

Entry fee must be paid at the main entrance gate.

Coaches / Parents / Spectators are NOT allowed on the Track /Infield at any time…you must remain in the stands…this is a safety issue.

Entry to the track for your event is from the gate at the scoreboard end of the stadium, near the concession stand…all other gates are locked. ¼ “ spikes only are allowed for all running / jumping events.

Each athlete must supply their own shot and disc for the competition…meet management will supply shots for the Youth Division only.

The discus event is run early each meet for safety reasons…please feel free to observe this event from the backstretch stands or from behind the fence at the far end of the first turn of the track…no one is allowed near the discus cage when this event is being contested.

For safety reasons, the Long Jump warm ups will not begin until the Discus event is completed.

The concession stand is open each meet and is located at the scoreboard end of the stadium.

All Races are timed using FinishLynx FAT from

Meet Results
6/19/02 6/26/02 7/10/02 7/17/02 7/24/02 7/31/02 8/7/02 8/14/02	6/25/03 7/02/03 7/09/03 7/16/03 7/23/03 7/30/03 8/06/03 8/13/03	6/16/04 6/23/04 6/30/04 7/07/04 7/21/04 7/28/04 8/04/04	6/15/05 6/22/05 6/29/05 7/06/05 7/13/05 7/20/05	6/14/06 6/21/06 6/28/06 7/5/06 7/12/06 7/19/06 7/26/06	6/20/07 6/27/07 7/11/07 7/18/07 7/25/07 8/01/07	6/18/08 6/25/08 7/9/08 7/16/08 7/23/08

Divisions of Competition: Youth: ( 6 & under, 7-9, 10-12 )
High School
College / Open
Masters ( age 40 and above )

Each meet is fully sanctioned by USA Track & Field ( USATF )

Cost is:
College/ Open/ Master = $5.00
High School = $3.00
Youth = $2.00
Unlimited number of events!
1/4" spikes or flats only - strictly enforced.

Award groups: College/ Open/ Masters, high school, (youth) U-6, 7-9, 10-12 year old, (ribbons given out for top 4 places in youth only)

Click here for Meet Records of the 2001 season.

Click here for current Meet Records.

Directions: From Highway 101 north or south, take the Traffic Way exit. Head west and the road will curve sharp left, then go straight (ardilla rd.). The road turns right and you will be headed straight for the high school. Please park in the lot adjacent to the stadium. Click here for a map.

Thanks to for their support.

For more info, Contact Dina Coppo at 805-462-9537. Your comments and suggestions for improving the meets are always welcome.

Day One Fun

2009-06-11T21:27:00.000-07:00

What a nice evening to start a summer training program. This cool weather is almost scary because you know the heat is coming. Christopher (my oldest son) and I walked over to Yokuts not knowing what to expect. What was unexpected was that we were not the first at the park. Brooklan, her son and her a couple of friends had already been at park for awhile hitting the jungle gym. Her 2.5 year old definitely has her energy.

Then Ariey suddenly appeared like Nixon in 1968 "tanned, rested, and ready."It was nice to see him and he said Edquist was coming by too. Of course, edquist just got home from a roadie to San Diego and had a six dollar burger before practice. All that was missing was Holt to make it seem like old Driller days. Guess he is lifeguarding up at BC these days.

We also had my first youth runner from the Rio Bravo Greenly district who is looking to get ready for the fall cross country season. Nick ran cross country last year and ran the 3000 in track this spring.

After a mile or so warmup run we did a couple 1200 meter runs at 5k pace. The small loop at Yokuts park is dead on 0.75 miles. The Andrews ran the first in 4 flat followed by Brooklan and Christopher in 4:50 and the others were under six minutes. After a short 3 minute rest, they were sent off for another one.

Ariey picked up the pace a bit and did the second in 3:50 and was followed by burgerman in 4 flat again. Brooklan and Christopher ran a a second or two faster on the second one. All in all it was a nice quick workout to kick off the summer.

If you would like to join us, please do. We meet at Yokuts every week night at 6:30pm except for Tuesdays when we go to either the McFarland or BTC Summer Series 5Ks. More info HERE.

Day One of BDP

2009-06-11T13:08:00.000-07:00

Well I got my USATF club number and decided on a time and place for this summer's Bakersfield Distance Project's Summer Training Camp. I plan on meeting everyone at 6:30 pm at Yokuts Park every weekday but Tuesday. Tuesday evenings I will shooting the BTC and McFarland Summer Series. I hope to see many of you at these fine events.

On the weekends, I have listed some local fun runs and races that I will be attending with fellow BDPers. Other Saturday's I plan on being at the Panorama Bluffs doing the Killa Hilla Challenge at 8am. The Killa Hilla course is 5 miles up and down the trials at the bluffs. It is an out and back course that will wake you up in the morning.

The Challenge is to see how many miles I can walk before we cross paths a second time on the course. We take off together and you leave me. On your return trip you see me once. When you finish the out and back course, you had back on the course to find me again. When you find me again, I will record how far I went before you caught me. My son owns the record: he caught me before I got to 3.5 miles.

On Sundays I hope everyone does a long steady run. You should do at least 90 minutes even if you have to walk the whole time. You will improve your aerobic fitness even if you walk. The goal should be a one 120 minute run most weeks but 90 is the minimum. These runs should be real easy and relaxed. Carry a water bottle and just cruise.

How far is not as important as how long. I do at least a 2.5 hour walk heading west on the bike path every Sunday morning and my son Christopher usually does his in the evening on the Panorama Bluffs bike path. We can organize a weekly Sunday run if there is interest.

Sustained Distance Run

2009-06-10T12:57:00.000-07:00

Sustained-Distance Run
Slightly higher in intensity and longer in duration is the SD Run. These distance runs of 40 to 60 minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. These SD Runs develop efficiency in oxygen uptake, fuel transference (both carbohydrates and fat), and heart rate to blood volume. They also contribute to a higher mileage total essential to an end of cycle tapering plan (more on tapering later). Because the SD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.

Long Steady Distance

2009-06-10T12:36:00.000-07:00

Long-Sustained-Distance Run are usually run on Sundays because often there are races on Saturday. I do a two to four hour most Sunday mornings on the bike path or I walk to Highland and back from downtown. My son likes to sleep in, so he runs his on Sunday evening and prefers to run up on the Panorama Bluffs. He runs the 3.4 mile loop up there and at times has done six laps (over twenty miles) of the loop.

What is important is you get one in every week. If you want company, we can try an organize a Sunday long run group. For years I had a group that meet every Sunday morning early to run together. Below is why you need LSD.

Slightly higher in intensity and much longer in duration is the LSD Run. These long distance runs of 40 to 90+ minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. Ideally making up 20% of your total weekly mileage, these LSD Runs develop efficiency in oxygen uptake, fuel transference (both carbohydrates and fat), and heart rate to blood volume. They also contribute to a higher mileage total essential to an end of cycle tapering plan (more on tapering later). Because the LSD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.

Yokuts Easy Run

2009-06-10T12:27:00.000-07:00

Easy, or Recovery Run
The type of workout that should make up the greatest portion of your schedule is the Recovery Run. This is low intensity training lasting 30 to 60 minutes that elevates the heart rate just enough to promote faster tissue repair, muscle relaxation, and higher metabolism. It is exactly what your body needs in order to generate stronger muscles and greater oxygen volume capacity (Max VO2) the day after high intensity training.
Better than complete rest, these easy runs quicken the regeneration process by stimulating nutrient absorption from food, and allowing oxygenated blood to penetrate deeper into muscle fibers. It is specifically this type of work that enables an athlete to reap the greatest benefits from hard train-ing. In addition, Recovery Runs prevent soreness and stiffening from excess lactic acid.For these reasons you should have at least 3 low intensity Recovery Run days per week. Basically, Recovery Runs should always precede & follow high intensity training.

Yokuts Pace Work

2009-06-09T16:57:00.000-07:00

The summer is for base building, but once a week we will get the legs moving a bit. Usually the workout will be 2 to 4 repeats at distances from 800 to 2000 meters with a couple minutes rest in between each one. Since the BTC & McFarland Summer Series are own Tuesday evenings, we will do this workout on Thursdays. See the BDP training calendar for details HERE.

Tempo Loops
Third on our list is a type of training that at first glance is easily mistaken for hard intervals. However, high intensity is not required for these 800 to 2000 meter repeats. In a sense this is simply a variation on what many of you know as Tempo Running. The idea is to maintain a comfortable, yet brisk pace (approximately 10k race pace) which allows us to focus on stride repetition (turnover), form efficiency, and lactic acid tolerance. Loops with 30 second to one minute recovery jogs make it easy to monitor and sustain a quick, even speed. Because the athlete remains relatively fresh and focused throughout the workout, this is where much of the form work is likely to take place during a cycle. And due to it's medium intensity, the versatile Tempo Loop can be used in many different situations.

Yokuts Ultimate?

2009-06-09T15:42:00.000-07:00

At least once a week, I have planned a real easy day followed by a game of pickup ultimate frisbee. Hopefully everyone will get in their run before the game breaks out. We will meet at 6:30pm and get in our run then play.

Often the soccer field there is used but we could use the grass valley near the forest to play on. It is kind of funky but it is all grass and its in the shade. Non - runners are invited to play too.

More Bakersfield Distance Project Info HERE.