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
   

A New Batch of Campers

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).

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

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.