December 09 Noise

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

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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!

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.

December 2009 Racing & Training Schedule

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.

Novemeber Training & Racing Calendar 2009

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

• 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

1. Denise Jorgensen 43:50 BDP Young 35
   
2. Lyndi Wilson 45:14 BDP Young 34
   
3. Kim Nance 51:05 BDP Young 30
   
4. Diana Daves 55:04 BDP Young 30
   
5. Kelli Kelly 62:23 BDP Young 30
   
6. Lisa Sorenson 62:35 BDP Young
   
7. Gabrielle Alexander 62:49 BDP Young 30
   

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.

Mr. Toad's Wild 20k Running Camp

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.

9 week running camp $100.00

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.

What To Expect at the Running Academy

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:

1. Good running shoes (I can help you pick some out).
2. Running clothes.
3. A watch with stop watch capabilities. I recommend the Timex Ironman Watch HERE.
4. 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 ...