Life on the Run

New Website: www.yassinediboun.com

2011-10-04T13:54:00.000-04:00

This site has moved over to www.yassinediboun.com....Thanks!

Pine to Palm 100

2011-09-19T18:52:00.001-04:00

Pine to Palm 100, held in southern Oregon, was to be the grand finale of my calendar that was chock full of races for 2011. Last year I was unable to run the inaugural year because our daughter Farah was born three weeks prior. It ended up being uncharacteristically cold, windy, and rainy for the time of year so I wasn't too hung up on missing it. This year my wife Erica would be chasing Farah around Portland while I made the trip down for year number two and this rugged point-to-point 100-mile mountain run put on by Hal Koerner. Amazing how much changes in 365 days!

One of the things about 100-milers (which I told to house guest and first time 100 runner Derek Shultz) is that you have to expect the unexpected. I think this is one of the aspects that draws me to these long and grueling journeys on foot through rugged terrain. Anyway, as we got closer I started getting really excited for my fifth career 100-mile run and was looking forward to some respite afterwards.

The race started up a paved road at 6 a.m. and I shared my light with defending champion and friend Timothy Olson. After a couple miles we turned into some singletrack and then started making our climb up Greyback Mountain. Timothy and I were feeling great, catching up on things, and celebrating our birthdays which fall on the same day (Aug. 28th...along w/ my daughter's b-day too!).

Profile Map:

As you can see on the profile above by mile 10 we already climbed about 5,000 feet and Timothy commented how we have seen some absolutely amazing vistas together in prior races, etc. This one was intense...bright pink glow of the sunrise....looking down on mountains...seeing volcanoes off in the distance. We were both feeling so good...At this point I already feel that I've experienced the epitome of nature's beauty...another thing I love about trail ultra running.

(Photo: Tetsuro Ogata)

What goes up must come down and Timothy and I started bombing down the trails. I was really being mindful of not letting too much out too soon. I let Olson go and just got into my own groove and eventually we popped out at O'brien Creek aid station at mile 13.6. I told Hal, Carly, and volunteers that I was having such a good time...really enjoying myself running the trails. Hal told me that there was a long cruiser downhill dirt road in this next section as I pulled out of the aid station.

I didn't mind this part at all especially since it was going to connect me to more of the same trails that I just ran. It was an opportunity to cover some ground, get dialed in nutritionally without having to constantly look down at the trail, and to hopefully close the gap on Olson a bit. I came up next to a house that had a couple of dogs fenced-in barking at me voraciously. All of the sudden one runs all the way to the end of the yard and somehow comes out running towards me barking. I didn't like the way he was looking at me. I open my water bottle in case I need to do a spray/kick combo (which unfortunately I've had to do in the past w/ dogs) but a good hard yell sends him running away w/ his tail between his legs. I smile and keep moving on in pursuit of Timothy. As I approach the aid station at mile 21-ish I see Timothy's long "goldi-locks" about 60-90 seconds ahead on the road. I make a quick transition and keep rolling down the hills toward Seattle Bar aid station.

About a half hour later Hal pulls up next to me in his "Swagger Wagon" and tells me that I'm on 4-hour marathon pace. We chat for a minute or two and he tells me where I'm headed, etc. and what to expect leading up to Seattle Bar. I also knew that I'd see my friend and crew chief Todd Janssen (who just finished Leadville 100 and is an offical "Lead Man") for the first time. When I roll into the aid station I get weighed in, see a bunch of friends including Craig Thornley, Sonya, and Willie's mom....and Todd passes me everything I need for the next section.

I learn that Timothy is now like six minutes ahead (I had to make a quick "pit stop" just before Seattle Bar) but Hal and company remind me that there's still lots of race left. This next section is a big climb...much bigger than I expected...about 2,500 feet but it really zapped me pretty good.

(Feelin' the burn climbing after Seattle Bar aid station. Photo: Michael Lebowitz)

We finally made it to the top where, again, we were treated with some sweet views as we ran a high ridge. I really liked this section even though I was starting to feel some major fatigue. Down we go again and this time it's a super steep descent. In three miles we drop over 2,000 feet and most of it doesn't involve many switchbacks. I rally down to Squaw Lakes and see Todd again as I tell him about the brutal course. He assures me that I'm doing great and that he'll see me again shortly after I circumnavigate the lake. Around the lake I go at a moderate pace. It's beautiful and I really want to take a plunge but I plod on to the next checkpoint.

Todd lets me know that Chris Downie came through shortly after me and he was looking strong...and that Timothy was like 20 minutes ahead or so. I was feeling rough but Todd talked me up a bit, told me I'd get through it, and walked w/ me as I ate some chips, a gel, an S-cap, and drank a cup of coke. This combo got me fired up about two minutes later. I started running down a long dirt road at a pretty good clip. I was feeling much stronger at this point and felt confident about the next section of the race. Just when I start getting into some consistent running grooves I start climbing up again towards Kilgore Gulch. I started mixing in some hiking and running and it was just a matter of time before I turned around to see the machine Chris Downie moving towards me w/ a focused look on his face. We chat a bit and work together for maybe ten minutes and he continues on ahead of me.

This is where the race started falling apart for me. I didn't want to lose touch of Chris so I started cranking up the hills despite my fatigue. Then all of the sudden I feel a sharp twinge on the outside/bottom of my foot. It stopped me in my tracks...I re-grouped...walked...pretended it didn't happen...walked some more....tried running again...and felt it again. The more I tried running the worse it got. It didn't take long for me to realize that my race was over. I was so disappointed and depressed out there hobbling down the trails by myself. I had thoughts of how Hal walked/ran his way around Mont Blanc this past August in close to 40 hours...thinking that maybe I could do that too...but then the pain again! I sat down at times and just looked around...tired...bummed...thinking how cool of a section this would be if I were running. Then I started getting angry with myself thinking that I raced too much this year in this first year of parenthood for me. I wasn't in a good space. I picked up some sticks and used them as makeshift hiking poles and was wondering when other runners would start passing me. It took close to an hour before the next runner came and I told them to let my crew know that I was done and that I'm walking my way in to DNF.

As I got about a half mile from the aid station at Hanley Gap I see Todd and Amy Sproston (who just placed 11th at World 100k championships and who was supposed to pace me at mile 80) running toward me. They were great and are awesome friends. They were disappointed for me and concerned and helped me get situated. Jason Hill (another crew member of mine) got me some ice and advil and wrapped me up as Todd put me in the back of my hatchback. I was lucky to have them in my corner and to have my vehicle with everything right there. Rennaker cut my wrist band and Pine to Palm 100 was over for me. Then I blazed a big fatty with the rastafarian aid station workers below (joking!).

In all seriousness I think Pine to Palm 100 is a beautiful and legit course. Last year I heard some negativity regarding the race but I think it was largely due to the weather fluke. There were some amazing views this year on the top of these mountains and magnificent trails. Yes there were some dirt road sections but I feel that it's worth it to have these roads in order to enjoy a point-to-point mountain 100-miler. Obviously I will have to return to get my buckle and see the other half of the course. Thanks Hal-daddy, Carly, Hal's parents, Kelly, all the volunteers and medical help and ham radio operators. This is a race to put on the calendar...(but practice some long downhill running!).

Big congrats to Timothy Olson who shredded the course from start to finish and defended his title. Chris Downie who ran really strong again and Derek Shultz nabbed a podium finish in his first 100...well done man! Willie Mcbride finished strong and ran a solid race...also in his first 100. Shahid Ali nailed it under 24 hours...quite impressive my friend. Everyone else that finished or attempted it...bravo!

Time to move on, enjoy some down-time from running, & let the body heal. It's been a great season!

Happy Trails!

Waldo 100k Race Recap

2011-08-24T15:26:00.000-04:00

One of the many mysterious things about ultramarathons (especially longer ones) is that you never quite know what is going to happen once the race starts. Waldo 100k, being one of my all-time favorites, was a race that I had hoped to run really well and secure a spot for Western States 100. It was my second time running (ran it in 2009) and I knew about the different grueling sections of this mountain trail race. I had somewhat of a strategy in my mind and felt like I was in decently good shape going in...although there was definitely some like-minded stiff competition.

(5 a.m. start time at the base of Willamette Pass Ski Area- All photos courtesy of Long Run Picture Co.)

(Up the ski slope we go into the dark forested hills...Always a nice way to start a 62 mile race!)

We all were packed together but I really wanted to try to remain out front because of what I remembered from 2009. The road is really dry and dusty and I remember my mouth being caked w/ dust and dirt. So this year I ran just behind Mackey and Jace Ives and just ahead of the rest of the pack as I interspersed some power hiking and running. Eventually twilight broke and we were able to click off our headlamps and we were simultaneously greeted w/ some sweet downhill singletrack. This part was really fun for me although I did trip once, and I had to make a pit stop in the bushes, naturally.

After Aid Station 1 we started our ascent toward Mt. Fuji. My buddy Nick Triolo and I teamed up and enjoyed some effortless miles together just like we were back home in Forest Park. Dave Mackey was well ahead in first, Jace Ives in second, Nick and I in third and fourth, and Ian Sharman in fifth. Then there was another pack of runners not far back at all that consisted of former top five/ten runners such as Neil Olsen, Mark Lantz, and a few others that could downright run such as Downie, Kleffner, Joel Lanz, Gunderson, Aliza, Denise, etc. etc.

(The top of Fuji at sunrise is such a nice little pick-me-up...but there's plenty of running left to do!)

Another thing I should mention is that this race starts at over 5,000 feet above sea level and goes above 7,000 multiple times, topping out at almost 8,000 at the highest point. Coming from basically sea level in Portland makes it less efficient for oxygen to be transferred to the muscles that are crankin' up and down the mountains. More on that later.

As we started descending Fuji I took an awkward jump on a technical section and felt some cramping in my right hamstring. I was really surprised and I yelled angrily and emphatically at myself, "What the bleep was that!!!" We were only about 15 miles in and I couldn't believe this was happening. I let Nick pass by, and then Ian Sharman, and I watched them disappear down the mountain and out of sight as I had to knock it back and re-group.

I knew I had Cheri Redwine waiting to hand off some food and a bottle of Perpetuum to me at mile 20 so I just cruised into that aid station still in the same position...just a few minutes back of Nick and Ian. I quickly headed out and started feeling a little better as time went on and I was packing more calories inside. I may have been trying to catch up while maintaining a somewhat high level of intensity and this, in turn, eventually caused some stomach distress. Neil Olsen then caught up to me and we switched out spots a couple times. I couldn't believe this was happening but I tried to stay calm and to just realize that it was a long day ahead of us still.

By mile 32 I started coming around a little and made it there a few minutes faster than I anticipated which made made me feel good. The way I was strategically planning was that Mackey and Sharman already have spots to WS100 so I just need to finish in third place. I thought that maybe Jace and Nick would falter a little as the race went on and I would be there to scoop up third and it would all come together as planned.

The miles kept ticking by, the temperature was definitely getting a lot warmer, and unfortunately every time I tried turning it up a notch I felt like I was going to cramp again! I just couldn't shake it no matter what I did!

The crux of the race is the second climb up to the Twins roughly miles 37-44 and I knew this going into the event. Despite knowing this and my goals I had the worst time up this section. I could not for the life of me muster up any power on the climbs, the snow (and heat) were slowing me down even more, and some negative thoughts were starting to creep in a little. So much of this sport is mental so I knew to stay strong and to re-focus.

Just after mile 44 I came rippin' around a corner and I see Jace Ives sitting on the ground! "Jace what's up?!!" He said that he was dropping out even though I tried encouraging him to take a break and to finish up if he could. He looked pretty worked and told me that Nick was about ten minutes ahead. I felt for Jace but this got me jacked up....Here I come Nick! Where are you?!

Miles 44-49 are mostly downhill and I tried to hammer as much as I could but every time I tried to kick into a faster pace every muscle in both legs wanted to cramp. Very frustrating. At the base of Maiden the volunteers told me that Nick still remained 10-11 minutes ahead and I knew we were about to tackle one of the most difficult parts of the race--a three mile 2,000 foot climb from miles 50-53! At first I actually thought, "well, if I try to mix in some running with strong power hiking I might be able to clip off a minute or two and then I can hammer the last eight miles to the finish and maybe Nick will fade a little". It sounded good theoretically until I attempted to run some of Maiden. By halfway up the mountain I was walking so pathetically slow that, now, I think Nick was putting time on me!

Finally I made it to "Leap of Faith" (another brutal exposed, rocky section) to find that Nick indeed put a minute or two on me. Despite my supreme suffering at the top we were afforded some breathtaking views of the expansive area...WOW! so awesome!.....and then all of the sudden I hear someone yell from below, "MAKE IT STOP!!!!"----Who the heck is that??? And then I see Chris Downie with his muscular and tattooed torso moving toward me. He moves past me and buries me as he disappears down Leap of Faith at a dangerous pace. I felt so deflated mostly because my quads were fried and I was literally walking on some of the downhills, which I never do!

The final eight miles were a little better at times as I was able to get into some decent running grooves again but any time I hit an uphill section I started walking. I know I lost a lot of time in this section as well but I knew the end was near. I just hoped not to be passed again with only a couple miles to go.

(Body language says it all....Disappointed!...and tired!)

I finally made it to the finish line in fifth place overall and fell into RD and friend Craig Thornley's arms. I got another Waldo hat and despite the hard-fought 10.5 hour journey I let Craig know that I think Waldo is one of the best races in the world. It may seem like a grand statement but this course is so magnificent, challenging, well-organized....the volunteers are top-notch (so helpful and funny!). I think people in the Pacific NW are so used to this type of beauty, etc. that we take it for granted sometimes. Waldo is a special race for sure and I can't wait to return again someday. Thank you so much Craig, Curt, Meghan, volunteers, aid station workers, and search and rescue...It really shows in how much passion you put into this race.

Just like every race there is a take-home lesson. I'm not going to sit here and type in detail the excuses of why I had a sub-par race...The bottom line is that some days everything is clicking and other days you're a little off. If the weather were perfect all the time then you wouldn't appreciate it as much. Same for racing...you gotta take the good w/ the not-so-good. I am grateful to have experienced the 2011 Waldo 100k!

Shout-out Section:

First and foremost a huge congrats to friend/training partner/neighbor Nick Triolo...definitely a breakthrough race...Ran strong from start to finish...Super proud of you...There's no one I'd rather see grab that WS 100 spot out from under me!
The top two on mens and top two womens side- World Class athletes! Congrats Dave, Ian, Aliza, and Denise!
Downie made a strong close...nice work! Friends Kleffner and Willie ran strong races
Cheri Redwine for crewing for me...Thank you so much...you were a big help!
Rob Hendrickson in your first 100k...strong work man
And to all that attempted and/or finished that burly mountain 100k!!!

Results are HERE

More pictures/splits/info about race HERE

Mt. Hood Circumnavigation- August 9, 2011

2011-08-15T18:13:00.000-04:00

(A great shot of me running down the trail catchin' a little air! All photos: Joe Grant)

I had been wanting to do this run ever since I moved to Oregon back in August 2009 but something always seemed to get in the way. There is a short window of time when one can circumnavigate the mountain so the days are somewhat numbered. Coordinating with everyone's race schedule, personal schedules, and the condition of the mountain wasn't as difficult as I thought it was going to be. I think everyone was just yearning to get out there and I am so glad we made it happen. It was honestly one of the most special runs I have ever been on and from the pictures you can get a sense of why. Words or pictures really don't do it much justice so I'm just going to leave you with a few pics, some links, and some facts and thoughts about our run.

(This looks like something out of "The Sound of Music"!!!!! Pictured: Me, Ian Sharman, Nick Triolo, Joe Kleffner.)

"The Crew": Left to right- Trevor Hostetlor, Joe Kleffner, Nick Triolo, Me, Joe Grant, Willie McBride, Ian Sharman)

"The Facts":

Start time 6:30 a.m. at The Timberline Lodge (6,000 feet above sea level) and we ran it counterclockwise.
About 41 miles with about 12,000 feet of climbing for the run.
10.5 hours at a casual pace for the entire circumnavigation.
Elliot Glacier was tough to cross because of a major washout so we had to do a little "rock climbing"!

Joe Grant was like a hummingbird running ahead of us and lagging behind capturing the most quality pictures...I still find myself re-visiting his page over and over in awe of the beauty of Mt. Hood and it's surroundings.

You can see the amazing photos by clicking HERE

A cool site called Volcano Running where you can find more information about these types of circumnavigation adventures here in Oregon.
Click on members of "The Crew" to visit their own personal blog/websites: Joe Grant, Nick Triolo, Trevor Hostetlor, Joe Kleffner, Ian Sharman, Willie McBride

We all bonded quite a bit during the 10 hour run, and before and after, and I feel that we created some really great memories out there. I am grateful to have experienced that with you all.

This run is an instant classic. Now...on to the next!!!

Mt. Hood 50-miler Race Report

2011-08-02T02:04:00.002-04:00

Two years ago I ran my second hundred miler (100 in the Hood) on the same trails (PCT) as the Mt. Hood 50-miler, which is now being directed by Todd Janssen. I was new to Oregon at that time and I feel that my running has come a long way since then as well. When I ran 100 in the Hood I literally didn't know more than a couple people, and I ran half the race on an injured leg. Needless to say I didn't have the greatest journey out there but I still got my finisher's buckle. Fast forward almost two years....and many miles later to this past Saturday and that whole experience was redeemed out in the same beautiful mountains and trails with lots of like-minded friends. The whole event and day turned out great!...and I was home before supper!

Off we went into the trails and cool air at 6:30 a.m. I ran with Amy for a mile or so... then Trevor and I reminisced on how these were the exact same trails we met on some two years ago. It was a tight little pack for a while and I could hear Kleffner, Nick, Trevor, etc. talking behind us as I stayed out front and eventually pulled away a little bit.

After Aid Station 1 I had to pull over into the bushes and I was passed by a runner with a mohawk (Mike). I caught back up to him and learned that he was from Florida and this was his first 50. We ran together for a bit until the turn-a-round and then I started pulling away sensing that he was fatiguing a little bit.

(The trails were so soft and cushy and the scenery was amazing for the first few hours)

I'm not super crazy about double out-and-back courses but one positive side is that you get to see everyone multiple times. Charles was doing his first 50 and I gave him some words of encouragement and saw many other familiar faces as well. The pack of Nick T., Joe K., Trevor, etc. were only a couple minutes back at the turn-a-round and the temps were starting to rise a little at this point.

A couple miles later I was having some gastrointestinal issues again and I had to make another pit stop into the bushes. I can usually get in and get out pretty quickly and when I was getting back out into the trail my friend/neighbor/training buddy Nick Triolo startled me. I was happy to see him running so well and we started back at it going after 1st place mohawk Mike. Pretty soon Joe Kleffner caught up to us and we all ran together for a bit. After a couple miles we caught Mike at the aid station and Nick and I zoomed past him. We were having fun out there...yellin...making animal noises...talkin' gibberish....until I fell pretty hard and nailed my back on a root...Thankfully Nick was there to peel me off the ground and help me up!

(Nick and I going for broke...Is there any other way to go?!?!?! Photo: Jason Leman)

We hit the start/finish at mile 28 at around 3hours 20 minutes which seemed pretty quick for me. As I do in most races I wondered if I stepped over that threshold. I grabbed my bottle of Perpetuum and re-stocked and Nick and I made a pretty quick transition heading south on the PCT. This next part of the race was the lowest point for me. Miles 30 through about 36 just sucked for me! I even walked some short portions and this is a race that doesn't involve much elevation change (only about 5,000 feet of climbing over 50-miles). I honestly thought that I wasn't going to be able to hang with Nick. We rolled into the Red Wolf aid station and as soon as we got in who do we see/hear coming in behind us???? Uhhh...oh yeah...I forgot...that guy that has the fastest 100-mile time on American soil.....Ian Sharman!

Nick and I weren't moving nearly as quickly or efficiently as Ian and he strolled right past us and bounced out of sight. We just continued onward and the heat was really starting to take a toll on us now. Luckily we came across a knee deep stream after our descent where we splashed our heads with the cold water. That really refreshed me and eventually we made it to our turn-a-round at about mile 40. When I saw 10 miles to go sign I felt motivated and the food there combined w/ the cold water energized me. I pushed on out of sight with an attempt to go for Ian.

I felt that I nailed that climb pretty well given that the last time I did it was in the middle of the night at like mile 92! Needless to say it was much easier this time and I felt like I was getting into some good running grooves after the slog from miles 32-36ish. I was getting updates from people that Ian was 5-7 minutes ahead...then the closer I got to the finish the farther I was getting away from him!

I came in right at 6:45 flat and I found out that Ian put 10 minutes on me in the last 5 miles....the guy was sprinting to go under 6:30 and he just made it w/ a few seconds to spare! Nice work Ian....Thanks for not killing me in an Elvis suit or something similar! Apparently we both broke the prior course record and I felt really good coming up over that finish line....just like I did in 100 in the Hood...The whole race brought up a lot of memories for me and I think it helped fuel me too.

A few minutes later Nick came in looking just as strong as he ran all day and then the rest of the amazing athletes came trickling in as well. Good job to friend and ultra phenom Amy Sproston who crushed the course record for the win, and there were many other inspiring runs out there this past weekend.

Congratulations to ALL that ran the Mt. Hood 50!

Thanks so much to Todd Janssen and all the volunteers...You guys really put on a fun, well-organized event....Great food...Chiropractors....Glass pints...nice shirts....oh yeah...and very well marked!....and thanks to Inov-8 for being one of the main sponsors and for them giving out so much schwag.

Full Results from the race can be seen by clicking HERE

3 Non Joggers: It's 39! "No Meat For Old Men"

2011-07-29T15:47:00.000-04:00

(Red track suits aren't just reserved for Run DMC...Carl The Mailman rocked his at Forest Park 50k)

I made another guest appearance on the entertaining podcast by 3 Non Joggers here in Portland, OR. Not only did I laugh a lot but I scored a mason jar of home-made gazpacho from Carl's wife. Thanks!

Have a listen HERE...and see why people are going NUTS about these guys!

I am featured on episode #39- "No Meat For Old Men"---Enjoy! and don't forget to pass this along on twitter and enter for prizes.

Floradix Iron Supplement

2011-07-22T21:58:00.000-04:00

As a vegan endurance athlete one of the most important nutrients that I need to keep an eye on is my iron levels. Iron leaves the body much quicker in athletes because we sweat so much and a deficiency can definitely compromise endurance and overall energy levels. Even though an iron shortage is much more common in female athletes I have been taking this product Floradix for a couple years now. I take it not only for the iron but for the other vitamins such as B and C. Floradix Iron and Herbs is one of several top notch products that I regularly take made by Flora Health. This past March I was lucky enough to take a tour of the facility to see the attention to detail put into each and every bottle. They grow the herbs right on their own farm in northern Washington state and methodically extract the nutrients into the iron mixture. Besides the fact that it is vegan and easy on the digestive tract, one of the best things I like about this product is the absorption. Flora claims that each dose contains 10 mg of elemental iron from 87 mg of ferrous gluconate. This form of iron, being chelated with an organic acid, has a higher absorption rate than most other forms of iron.

So if you are feeling tired....you may have an iron deficiency!

Check out this number one selling iron supplement made by the same company that brings you Udo's Oil

(Plants and herbs being grown on the farm just minutes from the facility. Photo: Joe Grant)

(Getting ready for the Udo's Oil factory tour with Shane Hart. Photo: Joe Grant)

(Joe and I obtained so much valuable information straight from owner Thomas Greither)

If you have a few minutes please watch this inspirational and informative video on the history and philosophies of the amazing family/company. Thank you Flora ! ! !

San Diego 100-Miler Race Report-- 2011

2011-06-22T21:43:00.004-04:00

A few months ago I decided that I wanted to run my next 100-miler in San Diego based on the location, the timing of the event, and the popularity of the race. I also had the plan to simultaneously raise money and awareness for the Mt. Hood Kiwanis Camp-- an organization that I am affiliated with that helps students and adults with disabilities. You can learn more about that whole mission by clicking HERE. When I initially met with Terri Taylor, the Communications Director for the camp, she asked me what goals I had in mind for the run. I told her that I wanted to raise a certain amount of money to help financially incapable students, and that I wanted to win (it is after all a foot race!). She later on told me that she thought that was awesome. Fast forward a couple months, over $3,000 in donations, and lots of solid training I showed up at the starting line in the mountains at 6,000 feet-- an hour east of San Diego, CA.

(Moments after the start...Dylan Bowman in yellow, me in center, Rod Bien on right--Photo by Brett Rivers)

I didn't tell many people about it but about a week before the race I was having some Achilles tendon pain. I had some anxiety about the whole situation but tried to stay calm, do some self-care techniques, and I got some work done on it such as acupuncture and massage. By race day I was feeling great but still had some apprehension about running 100 miles on a possibly compromised tendon that you can't really run without! My acupuncturist in Portland Ruth Oclander gave me a small piece of advice that stuck in my mind throughout the week and the race. She told me to imagine a bright white light (which signifies healing) around my tendon any time I feel a slight twinge, or if someone asks me about it, or just in general thoughts or anxiety about the issue.

The first few miles when you are rested, tapered, and well-trained just seem so easy. I effortlessly glided into the first aid station in first place after running alongside some deer through some gorgeous early morning single track.

(Cruising into Aid Station #1 at mile 7.3 all smiles...so far so good! photo Devon Crosby-Helms)

During this time I thought I felt a couple little possible "blips on the radar" regarding my tendon but really focused on staying loose, relaxed, and the white light imagery. When I saw my wife Erica at the next aid station she emphatically asked, "is your leg ok!?" I told her that I felt it a tiny bit but that I thought I'd be okay. It was much of the same through absolute picture perfect trails until mile 23 and by now I knew that I was in the zone and was going to finish this baby! Erica passed a bottle of Perpetuum to me and I gave her and baby Farah a quick kiss and I strolled out of the aid station still leading the way.

The course was much more exposed, rocky, and technical than I expected and the sun was rising higher with the temperature with not a cloud in the sky. In the next section I could look back down the valley a bit as it twisted around and climbed and I would periodically get a visual on second place Coloradoan Dylan Bowman. At one point he gave me a fist pump in the air which I took as "we were both rockin' out". He was probably about five minutes behind me at this point.

At around mile 30-ish we dropped down into a canyon where we were supposed to run a five-ish mile loop back to the same aid station before climbing out a couple miles up a steep paved road. Honestly this was one of the most difficult parts of the race for me. I was extremely hot and everyone was greeted (attacked) by swarms of gnats or flies on roids. I tried everything including taking my shirt off and swinging it around my head like a helicopter, and tying my shirt around my head like a bonnet. They were relentless all the way to the top of the paved road where they finally tired out a bit. I was so thankful for that and for the lady with a cooler full of popsicles! I kept pluggin' along toward the 50-ish mile aid station still in the lead with Dylan a few minutes back.

When I came into the half-way point aid station my new neighbor and buddy Jason Hill helped me re-stock my pockets and mixed up another bottle for me quickly which was a huge help. I was definitely feeling the heat at this point but Jason, with his South African accent, encouraged me to keep killin' it! I badly wanted to take my shoes off and dump out the sand and tiny rocks and particles out of my Inov-8 X-talon 212's but kept the forward progress.

At the Stonewall Mine Aid Station they told me that I would be ascending the steep Stonewall Peak and then I would be descending the other side. I was also told by Kim Gaylord (who helped me so kindly throughout the race) that Rod Bien was puking and that her husband Topher was having a rough time as well. I knew Dylan wasn't too far back and despite my fatigue I felt really good about how I power hiked and ran this section. It was this point in the race where I was starting to draw on things like the campers from the Mt. Hood Kiwanis Camp. I thought about how we once took a bunch of students on a vertical one-mile hike up from Timberline Lodge to Silcox Lodge, and how they all persevered despite issues I can't even imagine dealing with on a regular basis. I was sweating profusely and the sun was beating down on me and the dusty exposed mountain. I knew I had to be getting close to the top and came to a "Y" in the trail where I was almost sure it said "Straight Ahead". I kept powering up...running...hiking...grunting....sighing a little....until I thought, "I haven't seen a ribbon in a few minutes". Then I saw some people up at the platform at the top overlooking the vast land. "That must be where I go down the other side, right?" I asked a hiker heading up the same way if there was a way down the other side and she said, "not unless you're a rock climber". I panicked at this point. "I'm off course!" I started scrambling all over the place and heading back down the trail toward my competition...something that you never want to be doing in a race!

I finally, which felt like forever, got back to the "Y" and realized that this is where I was supposed to descend. As I came across a couple hikers I asked if a guy in a yellow jersey came running past and they confirmed that Dylan had passed about 10-minutes prior. I was so pissed at myself and I just didn't have a ton of energy to muster at this point. I let gravity take me down to Paso Pichacho aid station at mile 64 where I was told by Kim and others that Dylan left seven minutes prior to me arriving confused about the whole situation. I needed calories, caffeine, and the incessant encouragement and motivation wasn't doing anything for me. My attitude was just kind of deflated but I got out of there relatively quickly and I knew that there was still a lot of race left. I made sure I didn't try any surges to soon in order not to burn out at one of the toughest times of a 100-mile race.

The miles seemed to just drag on at this point but finally the temperatures were starting to drop a little and we were in some shaded trails. I eventually made it to to grab my night gear and was getting regular updates from people that Dylan was consistently between 7-10 minutes ahead. After I donned my headlamp it became a different race...the trails are different and you just seem to get into a different frame of mind. You realize that you've been running hard since early in the morning and now, on one of the longest days of the year, you are running in the night! It's a crazy place to be mentally, physically, emotionally....you sometimes just want to say, "I'm done...I can't do it anymore...I'm cold..my feet hurt, etc. etc." but you have to stop the chatter and just keep pushing through. I thought again about the campers at Mt. Hood, their parents, and how much I want to finish this run for them...and for myself.

I came into the mile 80 aid station and stared at all the food and could not imagine eating any of it. My digestive system was just shocked and nothing appealed to me...I think I choked down a Powerbar and a potato and another gel and disappeared back into the darkness. I had passed the only relay team who were honoring their friend who passed away and I felt that I was just on my own for the rest of the run/hike. Honestly I just felt fine with taking second place and was focused on beating my prior best 100-mile time of 18:53...but didn't rule out the idea of something happening to Dylan and me still winning. I kept looking back every once in a while to see a couple head lamps off in the distance behind me and I just thought it was the two relay guys. Another hour passed and the lights were getting closer and I could hear their voices. I thought, "wow these guys are really moving pretty well!" As they approached me from behind around mile 87 I moved off the trail and said, "Strong work guys!" Then as I shined my light on the first runner I see a Patatgonia shirt and Rod Bien's face! I thought I saw a ghost! I yelled, "You're back!"....Rod yells to me, "I'm back from the dead!" and scurries past me with his pacer David Easa. I was so shocked and yet again deflated at that same time and I wondered if there were more runners reeling me in as well.

Despite this unexpected pass by Bien it really energized me and I picked up the pace to try and latch on the back of those two. There were like 30 mph winds up on the Pacific Crest Trail and we were approaching the 87.5 mile aid station. Then something happened that completely took me off guard. When I entered the lighted aid station I was yelling out my number and that I needed water and then I see Rod standing there looking at me. He turns to me and says to me right as I enter, "Hey Yassine...Do you just wanna finish this thing up together?" I think we both were pretty fried literally and figuratively from running 15 hours and what we had to endure throughout the day and without hesitation I said, "Let's do this". Rod introduced me to David and we kept powering onward as we got some cheers from the aid station volunteers. I was shocked again when Rod encouraged me to hang with them after I suggested them pushing on without me. I just didn't seem to have the same pep in my step as Rod was showing but I dug deep. Eventually the three of us started getting into some decent running grooves and the human contact helped me immensely.

There was much more light on the trails from all of our headlamps and we got to know each other. Conversation is kind of strange at mile 90---you are just completely raw nerves....your brain doesn't work as well...it's cold, windy, you grunt, cuss, piss, fall, etc. etc. There were also periods of silence or negativity (mostly from me and occasionally from David) but Rod stayed positive and led us toward the finish. A 100-miler is so difficult to articulate and so is this experience of camaraderie I experienced with Rod and David. Instead of separately working against each other we worked together in a race against the clock abandoning the notion of placement, etc. It's kind of strange that Rod and I are both living in Oregon and we actually never met in person prior to this race. Like Rod said, "This is a cool bond that we will always share."

We finally made it into the finish line area with big smiles on our faces crossing together, tied for 2nd overall, with a time of 18 hours and 12 minutes...a personal best for Rod and myself! Race Director Scott Mills put a medal around our neck and we were so happy to be finished with the 10th annual San Diego 100-miler! It is such an amazing, indescribable feeling that you get from crossing that line. I am still trying to process it all...it seems like a dream...almost a blur...but it definitely happened and I learned a lot during this race. This run had so much meaning behind it not only for the charity fundraiser for the camp but for a lesson in not giving up and sportsmanship. 100-milers are a trip for sure! Thanks Rod and David...I'll always remember that....Big thanks to Scott Mills, all the volunteers and workers...and to my wife Erica and daughter Farah for being such troopers. I also want to thank everyone that donated toward the camp and made the whole weekend such a huge success.

Results---Photos---Stories, etc. from the San Diego 100-miler can be seen HERE

Thank you to my sponsors that fuel me and help make my life and training so much easier: Inov-8, Udo's Oil, Drymax Socks...I really appreciate it!

Congrats to Krissy Moehl and Dylan Bowman who ran such killer races both taking the win...and to everyone else that endured the race (which was much more difficult than I expected!)

See Rod's race report HERE and his pacer David Easa's report on "Sportsmanship" HERE

San Diego 100- Bigger Than Just a Race

2011-06-15T10:28:00.000-04:00

It's been about three full days since I finished The San Diego 100-mile Endurance run. The race was epic indeed--a long day in the sun navigating rugged trails overlooking beautiful vistas in a part of the world I've never visited. However, the way in all unfolded was definitely not the way I expected. I will have more of a detailed report soon but as I am here on the east coast on vacation with my family I will leave you with a quick summary and some powerful glimpses into this wild and crazy sport of ultrarunning.

*I led the race for 61 miles....got off course for about 7-10 minutes and blew the lead to Bowman....Deflated
*I kept motoring on knowing that there was still a lot of race left....finally the sun went down giving us cooler temps.
*Mile 85-ish....Rod Bien passes me w/ his pacer David. It blew me away as I thought he was not a contender (I got updates that he was puking all day)
* Aid station 87.5 I came in about 20 seconds behind Rod to find him standing there waiting for me. He asked if I wanted to finish this thing up together. I was surprised but didn't hesitate to say, "Let's do this!"
*Finished much faster than I would have alone in a time of 18:12 and made a strong connection along the way. I learned a lot last weekend...and I still got a PR in the 100-mile distance.

In a response to why or how we finished together here is what Rod wrote...:

I'll try and answer as honestly as I can from my perspective. I had a tough day. Nothing was coming easy to me on Saturday. Not sure why but it felt like a lot of work. The course was tougher than I thought. It is a harder course than WS.... or slower anyway but not as tough as AC. It was just quite technical and that caught me off guard. My first 50 miles just sucked. However, when I came into mile 58, I heard Yassine had gotten off track and had lost the lead after getting lost for about 10 minutes. I felt bad for him as he had been in the lead all day. At that point, for whatever reason, my stomach turned and I was able to run hard. At that point I was 45 minutes behind Yassine. However, I was pretty sure during the next section, I was putting time on him. I was just running well and would have been surprised if he was running as fast as I was, without a pacer, and considering he had lost the lead. When I got to mile 63, they said I was 25 minutes behind and that definitely got me fired up. I ran the next section as well as I have ever run in the second half of a 100. When I got to 71, they said Yassine was about 10 minutes up on me. At this point, I knew I'd catch him as it is much easier to be "the hunter". I was surprised that I didn't get catch him on the climb at mile 75 or so as I ran every step. When I got to mile 80 (?), they said I was 3 minutes back. Anyway, at this point headlamps were on and we were running on a cold and very windy ridge (PCT) and I could see him looking back at me (and my pacer). I assumed (correctly) that he thought I was part of a relay team (there was just one out there... long story), and would have no idea it was me. I finally caught up to Yassine at about mile 87. I think it definitely surprised Yassine as I was pretty destroyed earlier in the day. I quickly passed him and headed towards the aid station. On my way there, I realized that it had been awesome having him as a "goal" but I really had no real interest in beating him. I know. I should be more competitive and a lot of times I wish I was more like Browning or something. But, in the end, I just thought it would be cooler to finish with Yassine. Its actually kinda weird that we had never met before this race. And, given the choice, I'd rather become a closer friend with him because of this position than to work my ass off to try (and maybe he would have beaten me) and put a couple minutes on him and secure second place on my own. He was just behind me when I got to the aid station so I asked him if he would just like to hop on the train with us and finish together? He said it would be great to have the company as he had been alone all day. It was cool to run the last 12 miles in together. Its a cool bond that we will always have. There is no prize money and no one is ever going to remember any of this shit, so why not create something a little bit bigger. Maybe it is just a cop out that I'm not competitive enough or maybe I was scared he would come back and beat me. But, really and truly, it just sounded cooler to finish together. I'm glad I did it and I hope he is glad that he agreed. 100 milers are powerful stuff. That's why we do it, right? It was a great race and we both had to overcome a lot of shit and setbacks. It seemed fitting to finish together.

Sorry, LB, we didn't hold hands though. Thanks again, Yassine. That was a cool run.
I should also mention that I believe that if Yassine had not gotten lost, he probably would have won. I think we all know how tough it is to get lost while in the lead and to get back on course, especially if you don't have a pacer. Those last 20 miles are tough in a situation like that.

RB

Wow, I'm still humbled and blown away by all of this. It definitely made for a weekend that I will never forget. Thank YOU Rod and David, and to everyone else at San Diego 100 this past weekend.

For more insights and perspectives read Rod's race report HERE
and his pacer (and a stand-up guy) David Easa's post on Sportsmanship HERE

Forest Park 50k Race Report- 2011

2011-06-04T01:30:00.000-04:00

The 2011 edition of "Ultramarathon Sunday" (seen on signs intermittently throughout the park's race course) went down in my backyard training grounds and it was really nice to see so many familiar locals and friends. The weekend started off with a 25-mile run in the gorge that included the summit of Larch Mountain on Saturday, and then a pre-race-mountain-of-a-meal with Glenn Tachiyama at one of my favorite vegan restaurants called Blossoming Lotus.

It was fun and kind of strange to be in my living room less than an hour before race time on Sunday morning. I was a little nervous how it would all go down with this last back-to-back big weekend before San Diego 100, but I assured myself that it was just a training run race, as I tried to alleviate some of the pressure. I rode my bike over to the start about a mile away and met with some friends before the start at Lower Macleay Park. The weather was perfect and I knew the course well so I felt really comfortable in that regard. Just before "go time" I looked over to see Erica and Farah and that made the smile that was already on my face a little bigger!

The 20k and 50k runners started together up the Macleay Trail to Stone house (Wildwood) and I found myself behind about ten runners who were mostly 20k runners. Todd Braje and I ran together for a bit but then he pulled away about ten seconds ahead. I knew that he was the man to beat in this race and he and I have run many miles of trails together in the park.

(At the junction of Wildwood and Macleay Trail sits a landmark called "Stone House")

Strangely after about three or four miles I started feeling supercharged with energy. As we climbed a little I started clipping off 20k runners one by one, and then I passed Todd. A little voice in my head said, "what are you doing Yassine?", but I decided to just go with the feeling. The endorphins were in full effect and I eventually came across my buddy Rob who was just behind the two 20k leaders, brothers Martin and Joel Dieterich. I was feeling so good that I passed them as well and really didn't say much more than, "good job guys". I think we were all pretty surprised at that move...especially when I surged on out of sight!

I was the first one to come into aid station 1 at Firelane 1 and was greeted by Rick and my friend Joe Kleffner who were volunteering....thanks guys! and good to see you out there. I continued to just push the pace on the familiar muddy trails of Forest Park and the Wildwood Trail. Wearing my Inov-8 X-Talon 190's also gave me some confidence in the sloppy conditions and I just decided to see how much ground I could cover while I was still feeling strong.

Finally I made it down Oil Line Rd. which I knew was going to be a potential butt-slide all the way down to Leif Ericson fire road. Of course Glenn picked that spot to photograph all the runners but I managed to wipe out just before I came into his view. He got some great shots of people....CLICK HERE to view all the excellent photos Glenn Tachiyama captured last weekend, and the Oil Line slip-and-slide photos are definitely comical!

Miles 21-24ish I really started fading and I was very surprised that I hadn't been caught yet. I just kept plodding on and welcomed any climbs as my hamstrings were kind of hurting from hammering for so long. This was only my second 50k that I've ever run that had less than 5,000 feet of climbing in it so I knew there was potential for a PR (3:52). Just before the last aid station I got past the rough patch and started running really well again. I ate some food, downed some drink quickly, and headed for the finish. A few minutes after I left I see buddy and new neighbor Jason Hill coming toward the aid station at this out-and-back section! I give him a high five and start hammering home knowing that the last 10k is pretty fast being mostly downhill.

The 50k Elevation Profile...about 3,200 feet of climbing

I also knew that I was going to go sub 4-hour, unless something drastic happened, but was wondering if I could get that PR. Just like early in the race I seized the opportunity and went for it! "On your left!!!!" I yelled at hikers and other runners and hopefully I didn't come off as too obsessive or rude! Eventually I made the last turn at Stone House and I see my friend Todd Janssen walking his dogs. He tries saying something to me but I just blew past him maybe giving him a high five. About a minute later I realized that I wasn't going to make it, but still ran strong to the finish in 3:54....First place overall.

See full results HERE

It was a fun day and I was happy to run so well on my home turf. I met some really nice people and I was satisfied with how I ended my training leading up to San Diego. Thanks to the race directors and volunteers and to the Forest Park Conservancy.

Congratulations to all that raced on "Ultramarathon Sunday" in one of my favorite places to run....Forest Park!

Forest Park: Portland's Sacred Sanctuary

2011-05-23T02:09:00.001-04:00

(Light coming through the trees in Portland, Oregon's Forest Park.--Photo by Ethan Siegel)

I spent some time in the parks today and, for a change, I wasn't running the trails getting ready for my next ultra marathon. Within minutes of crossing an intersection downtown we were quietly nestled between towering trees and thick foliage in the hillsides of Portland's Forest Park. When you look around and listen you really can't believe you are right next to a city. There is also a certain beauty and "aliveness" that the often damp and dreary climate here gives to the forest. Everywhere you look is the quintessential pacific northwest magazine cover!

Living here in Portland almost two years now I have learned the park pretty well, including the deep and meaningful history of the area. I have volunteered providing trail maintenance, become a member of The Forest Park Conservancy, and just as of late been asked to assist in the revamping process of the park map sets, which is all quite an honor. A few weeks ago an editor from Portland Monthly Magazine came across my blog and discovered that I do a solid bit of running in the park. He contacted me for an interview and we talked on the phone for about 20 minutes about my running and my relationship with the glorious Forest Park. It wasn't until I heard myself passionately answering his questions how obvious it is that I truly cherish this "backyard gem". As a new father I look forward to passing along this sort of respectful and appreciative manner toward the land to my daughter and I hope she can enjoy it half as much as me.

This past week I had some quality runs where I felt super connected and strong. I ran 76 miles in total. Six of those miles were run on the waterfront esplanade...the other 70 were spent in the largest urban forest in the nation...steps from my front door. Despite the sloppy trails in the winter I often remind my running buddies, my wife, and sometimes myself how spoiled we are to have easy access to this expansive park that has been kept so sacred. Forest Park boasts over 5,000 acres and over 70 miles of trails! The Wildwood Trail goes 30 miles from end-to-end and weaves it's way through some breathtaking sections of forest.

Watch this very interesting and informative video on the history and future of our very own Forest Park!

Next weekend (Sun.) starting at Lower Macleay Park there will be the annual Forest Park 50k that I will be racing as part of my training for San Diego 100-miler.

... and check out this satellite photo of Forest Park (green) next to the city...pretty amazing!

Enjoy the forest....maybe I'll see you there!

Happy Trails...

Miwok 100k Race Report- 2011

2011-05-11T23:34:00.000-04:00

Several days have passed since the 2011 Miwok 100k that is held in the Marin Headlands of beautiful, sunny, and warm California. A couple friends have been asking me what's up with the race report that I usually get up on the blog shortly after my races. Well, my friends, sorry but I have been dealing with some "issues" that I'll get to in a minute.

Miwok is notorious for attracting fierce competition and large crowds of runners due to the beauty and challenge of the course, and the fact that the race is part of the Montrail Ultra Cup series. I knew that, much like the 2011 Chuckanut 50k that I raced, a top ten finish at Miwok would involve a pretty spot-on day of trail running.

The race started on the beach just at twilight and the wind off the Pacific was enough to have us huddling together whether we knew each other or not. The race director Tia didn't take long to get us started because of this and before we knew it we were off! Even though I've run three hundred milers in my career this was actually only my second race at the 100k distance. I was excited to get another good one under my belt. I ran Waldo 100k in 2009 as my first 100k in 10:16 so I knew I had a prominent chance for a p.r. on this faster Miwok course.

The Miwok course was changed a little from previous years and had us climbing pretty much right from the start. I found myself toward the front with the usual suspects. As we were climbing some of the steep road ascents the sun was shedding light on the pristine area just north of the city and afforded us some amazing views.

(climbing the steps with some nice views all around....Photo: Diane Forrest)

Despite the climbs the first several miles felt very easy to me. Maybe this was because some of it was on paved road, or maybe it was just a barometer foreshadowing a day of solid running. By mile 11 I found myself in the lead heading into Tennessee Valley aid station where I dropped my long sleeve shirt to Mike Wolfe's girlfriend Steph. From there we headed up Coyote Ridge and on to the next section of the course. At around mile 15-ish I had to stop off into the bushes to relieve myself. As I did so I saw probably eight fleet-footed runners sail passed me and out of sight. After a couple or three minutes I got back on the trail and was moving forward again. I decided that I was going to mix some Perpetuum into my empty water bottle before I got to the Pan Toll aid station. When I pulled the baggie out of my pouch I must have ripped it because it poured all over my hand, my bottle, and the wind then blew it all up in my face and on my clothes. I probably looked like a drug dealer or addict when the D.E.A. kicks in the door with a search warrant! Right around this time Scott Jaime and Phil Kochik passed me and I think they could sense my frustration. Despite the annoyances I kept moving forward and ended up passing these guys back shortly thereafter.

(Dropping my shirt at mile 11)

Finally I made it to Pan Toll aid station and I emphatically told the volunteer to bathe my hands and bottle in water and fill the inside as well. That person did a great job relieving me of all the stickiness and discomfort I ran with for the prior two or three miles. Thank you..the volunteers were wonderful all day!

As I was leaving that aid station Sean Meissner was there crewing and pacing and he told me that Lewis Taylor was 30 seconds ahead, and that the rest of the guys were only about a minute ahead of him. That fired me up and I just started hammering. Before long I saw Lewis and came up behind him. I passed him and moved on for the rest of the pack.

We hit some gorgeous wide open fields with narrow single track and I could see the lead pack way off in the distance. I could recognize Timothy Olson's hair flying in the wind so I would pick a landmark where he was currently and look at my watch, and then look at it again when I got there. I was about 90 seconds back from Olson at that point and probably another 30-45 back from the rest. We started hitting some climbs through some redwood forests which totally got my attention, but another thing that got my attention was some tightening in and around my calf. I stopped at a tree to stretch for a minute and then looked over to see Scott Jaime passing me. At this point I was just trying to play it conservative...I mean we weren't even at the half way point yet!

I got back to running and eventually made it to the point where Mackey, Wolfe, Dakota, Hal, etc. were coming up the hill. We exchanged some smiles, words, high fives and then it was onward bound. I could tell that they put some distance on us down to the turn-around, and I knew that going back up being the stellar climbers that they are they would put even more time on me. At that point I decided just to get into my zone, run my race, and to not worry about them. If some of them come back to me...great...if not...oh well!

After wolfing down a nice lunch-on-the-go while power hiking a bit toward Bolinas Ridge I started running the incline and seeing friends in the process. Jason Hill, Topher, Meghan, Pam, Krissy, Amy, I even thought I saw Elvis Presley....must have been a little dehydrated! ;-)

I started running pretty well at this point and felt really consistent leading up to now except for those few little hiccups. When I arrived at Pan Toll aid station at mile 47-ish I saw Phil Kochik walking toward me telling me that he had to drop, and then I saw Dan Olmstead standing there telling me that he was feeling dizzy and that he was going to take a rest. I was starting to see some casualties, and Dan O. told me that Scott Jaime was feeling pretty rough too and he wasn't far ahead. I sponged myself real quickly, grabbed some food and charged down the trail a little tired but motivated.

(Mile 51....feeling the heat!...Photo: Doug Bond)

By mile 53-ish and before I saw Scott Jaime I see Nathan Yanko coming into the aid station behind me. He gives me a pat on the back and tells me good job and that we only have nine miles to go. Being that he knows the area so well he briefed me on the last climbs that we would face, and then disappeared up the mountain side! Then Dan Olmstead reappears! Here we go again Dan...how's it gonna finish this time? Dan and I ran/hiked together for a bit and eventually passed Jaime but Dan started turning it on and pressed on ahead of me. I couldn't believe how quickly Yanko but distance on us though...he was moving!

The last five miles were all about gutting it out....like most longer ultras. It was getting hot although there were times of gusty winds in your face. Pirates Cove had some awesome views and at one point I said, "are you kidding me?", because it was so surreal and picturesque looking.

Finally made it up to the YMCA and finish line but not before seeing the spectacular view of San Francisco, all the buildings, the Bay Bridge, etc. and after running 60 miles it just all looks so much cooler! ;-)

Tia was waiting for me to put a medal around my neck and to give me a much need big bear hug! I was happy to be finished with a time of 8:51 (a huge p.r.)...and 8th place overall. Satisfied with my strength and consistency throughout the day but always room for improvement... :-)

The guys ahead of me ran a gutsy race from start to finish. They pushed the pace but in the end Dave Mackey was able to squeak away from Mike Wolfe. Hal was hot on Mike's heels which was quite impressive....This year's Western States 100 should be another fun one to watch. On the women's side it was the women from the Pacific Northwest stealing the show....Pam Smith won in a blazing fast time w/ Meghan not too far back, and Krissy rounding out the podium. I was pleasantly surprised to see Amy Sproston come in not too far back of Krissy given that she strained her calf recently. Lots of hugs went around post race and as usual it was a great vibe of camaraderie. Thank you again to Tia Bodington and all the friendly and helpful volunteers...this is a top notch event for sure!

OK so back to my issues that I talked about at the beginning that delayed this blog post so much. Well I got back to Portland Sunday morning and took Erica out to brunch for her first Mother's Day and afterwards started feeling a little itching on my leg. I noticed some little bumps and I just kind of chocked it up to a prickly heat bumps because I wasn't really used to all the sun and heat being from Portland, Oregon. It wasn't long until it tripled or quadrupled in size, areas, itchiness, and burning. I started doing some research and quickly realized that I had gotten a nasty case of poison oak. Long story short it spread to all areas of my body except, thankfully, my head and face but is a miserable thing to deal with. The swelling and discomfort even got so out of control that I had to go to the hospital for some Prednisone, and antibiotic. I've been taking oatmeal baths and it still hasn't alleviated too much. I've never had this that bad and after theorizing I think that when I gave up the lead around mile 14-ish to visit the bushes I must have had the poison oak oils on my shorts, shirt, and legs already. I may have spread it around to "other" areas and I just had a major allergic reaction which didn't kick in until 24 hours later. Whatever happened....this sucks!...and I'll definitely take precaution if I go back to Miwok or any other trail run where the stuff is prevalent.

All in all I still had a wonderful experience and I keep telling myself that this is part of the gig of ultra trail running. I always thought that I was never allergic to it...WRONG!

Here is a well put-together video of the course and race at the 2011 Miwok 100k in the Marin Headlands...Enjoy the video!

Full results can be found HERE

Gear used:

Shoes- Inov-8 F-lite 220- *worked well for the hard-packed terrain and fire roads...much more breathable than when I wore them for White River 50 last summer. Probably had to do something w/ the socks too.

Socks- Drymax hyper thin- black- very breathable...These are basically like having a women's stocking on underneath...allows maximum breathability.

Amphipod- Endurance Airflow Pouch- This worked great...very flat, bounce-free, easy to access for gels, block shots, etc. I also used an amphipod 20 oz. hand held.

Thank you to all my sponsors (Inov-8, Drymax, and Udo's Oil) and very nice to see the Oil the Machine tent there at Miwok being manned by Shane and company. On to the next adventure....peace

Next race: San Diego 100-miler on June 11th

Running for Mt. Hood Kiwanis Camp

2011-04-26T19:13:00.002-04:00

Last year I participated as a counselor at Mt. Hood Kiwanis Camp. Caring for another in that capacity prepared me for fatherhood and touched me in a way that, much like trying to explain ultra running, is often difficult to articulate.

This is my next project and we would be so thankful if you could help us...even if it's just a little.

Please visit www.runforcamp.blogspot.com to learn more!

Born to Rumble

2011-04-12T00:41:00.002-04:00

The 2011 Peterson Ridge Rumble 40-mile trail race held in Sisters, Oregon took place this past Sunday and, since I won the race last year, I was invited back to "defend my title." It's crazy how much and how quickly things change in 365 days. Last year we found out the gender of our baby the day before the race, and Erica barely had a round tummy as we made a weekend trip to the low-key central Oregon event. This year we had an extra traveler (Farah, seven months old) and, with all of our gear, our weekend getaway looked more like a Mt. Everest summit!

We ended up staying in the Best Western Ponderosa Lodge, which is the same place we stayed last year. The fact that there are friendly llamas right outside of our room and that we're a quick jaunt away from the start/finish area makes it really enjoyable and convenient.

(The lodge even has little bowls of feed for us to bond with the animals. Photo Erica Wagner)

Once we got settled into our room we realized that we were serendipitously four doors down from Dan Olmstead. It ended up working out nicely too because he provided lodging for three other runners and we enjoyed ourselves just hanging out the night before.

Race morning wasn't as cold as the prior year but still a little nippy. We made our way to the start line area and ran into many familiar faces. Before long we were directed to the trail head where Sean gave us some brief instruction as spectators gathered around. He counted us down and we were off....Peterson Ridge Rumble 40-miler was underway!

(Rockin' the red Inov-8 x-talon 190's....in fact I saw a few people wearing 'em too....good choice! and as usual thank you Drymax socks for a blister-free ultra! Photo: Erica Wagner)

I took off of the front after about 30 seconds and didn't run with anyone until over an hour later. I just felt that since I knew the course that I would try to take it out hard (which I do often) and then just settle into "cruise control." Eventually Dan and Jace caught up after aid station two and we got a chance to chat a bit out on the trails. Despite the friendly chatter we were moving pretty good and a little voice in my head was saying, "I hope I don't completely bonk three hours from now!"

At about mile 15 I realized that my Amphipod water bottle carrier's elastic band broke causing the bottle to fall out too easily. I ran for a bit just holding the bottle but eventually made the decision to drop it to an aid station worker, who just happened to be Kami Semick! From this point on I was just running free and it felt so nice....nothing around my waist or in my hands, but I made sure I quickly slugged down a couple cups at the aid stations.

(Zipping along through the ponderosa pines at around mile 24....Photo: Erica Wagner)

At this point I was actually just behind Dan and Jace, for the time being, right before we hit the long dirt road. Once we got into the road I pulled ahead just a bit before we turned into the trails again. Jace hung pretty close with me but by mile 26, and now back in the forest, I made a move. It was sort of strategic but mostly because I started feeling so good. Endorphins rushed out and I had goose bumps all over my body as I pulled away from the two. We approached some climbs and I just seemed to power right up them. Toward the top I gave a quick look back and didn't see anyone. Still ten miles to go...."just run" I kept telling myself.

I came to the second to last aid station a little out of breath and made, in hindsight, maybe too quick of a transition not taking in enough fluids. I definitely had enough Gu stashed in my pockets but since I wasn't carrying a bottle the little dixie cups at the aid stations just weren't doing it. Shortly after I was startled by something black ahead of me up in the bushes. Thankfully it ended up being Darla Askew's dog and not a bear, and I then approached Darla and Amy Sproston. It was a steep, technical, rocky descent and I was forced to take an awkward leap. As I did this I felt my hamstring start to seize up! AhhhhH! Amy and Darla yelled from above, "are you ok? you crampin'???" I assured them that I'd be ok and for them to not tell Dan my status!

I downed an S-cap, a Roctane, but what I think I really needed was some agua! I continued running but had slowed considerably. A couple of miles passed and I wondered what was taking these guys so long to catch up. Did I make my move too ambitiously? Yes, maybe I put a nice gap in between us but did I force myself into bonkville? Did I start the race too fast?? These are all fine lines we dance when racing and it's very hard to calibrate how hard to push, especially at races of different distances such as 40 miles.

Finally at around mile 37-ish I see Dan approaching from behind. When I turned around to see him I felt the hamstring seize again a little. As I was bending over trying to work it out with my hands my abdominal muscle seized up too! This is something I never experienced and I couldn't believe this was happening. Dan passes me and I am thinking..."where is Jace? Nick? Joe? Others? Stay calm....you got this..."just run". I gathered myself, chewed up another S-cap, choked down another Gu, and descended toward the finish in a smooth, controlled motion.

All the sudden, after a couple minutes, I started running with intention again. It ain't over yet! I could see Dan ahead and we approached the school area where we had started some four hours earlier. I started pumping my arms and doing my best version of a finishing kick. I entered the track area and I see Dan on the other side!....Doh!!! He's right there!!!

(In a 40-mile race...300 meters separates the top two! Photo: Erica Wagner)

(Dan Olmstead finishes numero uno and I'm still huffin' and puffin' on the track! Photo: Erica Wagner)

(What a fun race....I'm satisfied with my run! I left it all out there! Photo: Erica Wagner)

Even though I am training right through this race sometimes it's fun to take a risk and just go for it. Rumble is the type of course that you can do that on. It doesn't have a lot of elevation change so it doesn't beat up your body the same way some of the more mountainous courses do. Plus the soft trails of this area definitely are much more forgiving.

Again, Sean Meissner and his crew put on such a great event. Thank you for all that you do brother! It's no surprise that it sells out quickly every year. So maybe we'll see you there next time? If you have a dog that runs enter them in the 20-miler. This is such a nice community gathering and I really enjoyed seeing everyone.... and big congrats to all the ran the 20 or the 40.

(Team Yassine in full effect! Photo: Gary Robbins)

We came.....we saw....WE RUMBLED!

You gotta check out these photos taken by wife Erica: Click HERE

HERE are the results from the 40-miler and the 20

Long Distance Running Coach Charged with Child Abuse

2011-04-01T14:39:00.000-04:00

A 32-year old man in Portland, Oregon was charged today when authorities arrived at his home to find him training his seven-month old daughter for ultra marathons. Child and social services were tipped off when some neighbors noticed the continued "strange" parenting techniques. One anonymous neighbor claimed to have seen the man taking his daughter through the trails near their home in Washington Park in a "tricked out" baby jogger--"The stroller had hydraulic shocks, lugged tires, and an aerodynamic shape to it....and they were moving through the trails at a pretty dangerous pace for carrying a young toddler", said the concerned neighbor.

Others reported sounds of the baby being left in her music-playing "jump-a-roo" for extended amounts of time to, apparently, build quadriceps muscles, strengthen feet, and to "push through the pain" hoping to build mental toughness. When the house was searched authorities found a cassette tape that played subliminal messages on a loop while the child napped, and a projection screen for guided imagery.

The child's pediatrician was contacted and admitted that this baby was a little "advanced". Her Residual Lung Volume and VO2 Max was much higher than toddlers her age, and she ranked in the 99th percentile for muscle tone and mitochondria found in the muscles.

THIS VIDEO was also found when searching the home, and authorities believe that he may be already training the young girl to consume Gu Energy Gels- which are often used in ultra marathons.

The father, who is an avid ultra marathoner and coach, awaits a courts decision. You can follow the progress of the case by clicking HERE.

2011 Chuckanut 50k Race Report

2011-03-23T01:38:00.002-04:00

I think it is safe to say that Chuckanut 50k, held in Bellingham, WA, is arguably the most competitive trail 50k in the country. In the 2010 version I raced to a sixth place overall with a time of 3:57. This year I knew, from the lineup of entrants, that placing in the top ten and running that same time (or better) would involve a really strong showing on potentially a slightly slower (muddier) course.

Training went fairly well leading up to the race with only some minor foot issues which forced me take a little bit longer of a taper than normal. I definitely went into the race feeling well-rested, but could have probably logged a few more miles. The race weekend was kicked off by a tour of the Flora Health facility that churns out many health products including Udo's Oil which I take regularly. The tour was extremely interesting and I felt honored to be guided by the CEO Thomas and team manager Shane as they explained the history and everything that goes into producing these beneficial products. I was thoroughly amazed and inspired and am so grateful to be part of Team Machine!

(Some members of Team Machine surrounding the formulator of Udo's Oil.---Joe Grant, Scott Jurek, Udo Erasmus, Adam Campbell, Geoff Roes, me, Krissy Moehl, Photo: Shane Hart)

Friday night at Shane's beautiful home was the setting for a big family-style dinner that stocked us up for Saturday morning. It was really fun hanging out with the Hart family and chatting with friends. Before we knew it we were attaching our bibs to our shirts and finding our way to the starting line. Honestly it was like a family reunion at Fairhaven Park! I kept seeing people and I had to remember to focus on getting mentally prepared to hammer for four hours straight give or take.

7:59:50 a.m. Krissy gave us the countdown over the loud speaker....I closed my eyes...took a deep breath and tried to get centered before we were unleashed down the bike path.

(And we're off! Our adrenaline glands squeeze and Chuckanut 2011 is underway...Photo: Glenn Tachiyama)

The first two miles were like 5:40 pace and I was privileged to chat with two-time ultra runner of the year Geoff Roes about our plans for the year. Michael Smith of Flagstaff, Arizona put a little gap between Geoff and a chase pack that followed close behind. I knew that I was going too fast so I knocked the pace back a little and settled in with Timothy Olson for a bit. He told me that we were still running like a 6:08 pace...but I was glad that I slowed down from my road half-marathon pace! I knew I needed to ration out my energy for some of the climbs we would face over the next few hours. We enjoyed some nice views of the sound, the sun was shining, and it was turning out to be a gorgeous day.

The race started thinning out a little by mile 5 and I caught glimpse of Joe Grant ahead of me. I worked hard to try and catch up with him before the first aid station but he was moving at a pretty good clip. I continued to run my race and it was helpful that I knew the course from last year as we entered the first climb.

(Entering the forest and the first little climb. Photo: The Bellingham Herald)

We hit the switchbacks, climbed a few hundred feet, and eventually made it to the never-ending dirt road where I was surprised from behind by Phil Kochik. Phil, Jacob, and I would switch out the next few miles together until we hit the ridge trail. Once we entered this super fun, technical section I really started turning it on. Those two guys let me go and I tore off like a mad man. Just like last year this part of the race turned out to be the most enjoyable for me.

The next section that kind of traversed over to the base of Chinscraper was a little muddier than last year which may have added a little time. I was thankful to have my Inov-8 X-talon 212's to negotiate the slop, but even with the additional traction I still went down hard at one point and hit my arm on a rock. Luckily I was ok...just a little bruising. Also on this section when running hard w/ Phil and Jacob I was quite annoyed when my shoe lace came untied. Up until this point I was pretty pleased on how I was running and I thought that maybe I could reel in some of the guys in front of me.

As we bombed down to the base of Chinscraper at mile 20 I was told that I was in 10th place. I quickly re-filled my bottle half-way and charged toward the steep climb. My training this season hasn't included as many gorge climbs as last year but I still felt pretty confident in tackling this short, steep section. Once I started picking it up a little I spotted 9th place Adam Campbell up ahead. This motivated me even more!

When I finally made it up and over I started to hammer down the backside. Just when we took a hard left and continued down I felt a little cramp in the hamstring. I was forced to slow down a little and I heard Phil closing in on me. He said, "come on Yassine!" but I couldn't muster up anything more than a cruising 7:00 minute pace. I wanted to scream down the mountain at more like 5:30 pace...This was the section where I closed in on Hal Koerner last year! Eventually Jacob came zooming past me too and I was hoping this wasn't going to become a trend.

It was pretty frustrating but I just held it together all the way to the bottom and the last aid station. I quickly grabbed a couple gels and motored on for the last flat 10k to the finish. During this time I started feeling much stronger partly because of the gels that I ate but mostly because I felt that my tempo-run training prepared me for this much needed gear late in this race. I was able to reel in Jacob who was obviously having some problems but Phil was long gone. I continued to monitor my watch and knew that it was going to be really close to a sub four-hour race for me.

The closer I got the more I started to kick up the pace. My watch said 3:58 and a spectator told me I had like a quarter mile to go! I basically dug deep and gave it everything I had and was as close as you can get to a sprint after running for almost four hours. As I came into the park and I could see the finish line chute my watch clicked over to four hours. I came in and crossed the line 20 seconds after four hours... good for 11th place overall.

All in all I felt pretty satisfied in how I ran. It was pretty on par with what I did last year and to be following close in the footsteps of some of these elite runners was quite an honor. This was by far the most competitive 50k I have ever run and I was completely humbled by the talent that showed up last Saturday. Chuckanut is a fun race and it's deceptively tough. 5,000 feet of climbing in roughly 18 miles is pretty stout and the flat 13-ish will keep you honest. And for the winners...men: Geoff Roes...um...well...this superstar again shows us why he is Ultra Runner of the Year! and the women: Ellie Greenwood ripped this course and it was so inspiring to see her come into the finish line (not far behind me) w/ a big smile on her face. Watch out for this woman as she continues to shred the trails and roads! Nice work to ALL runners who ran this past weekend! :-)

Krissy, Ellen, and volunteers did another wonderful job...Thank you! I can see this one being a yearly "reunion" where friends come to race fast and slow, and enjoy each others company here in the great pacific northwest.

Full Results HERE

Gear/Energy used:

Amphipod 20 oz. bottle w/ waist pack

Inov-8 X-talon 212's

Drymax Mini crew trail socks

Gu Roctane

Hammer Perpetuum

Resting, Repairing, and Running Through Injuries?

2011-02-28T18:54:00.000-05:00

The human body and mind are marvelous mechanisms. They can endure so much (more than you think), and there is an amazing amount and often indescribable organization behind it all. Over the years, and through many "science experiments" with my body and mind, I feel that I am getting to know it well. I think many runners get to a point when they realize that they need a little time off to let things repair, but there are probably just as many that are unable to stop doing the activities they love so much. This blog post was inspired by a very interesting article written by fellow pacific northwest ultra runner and friend Justin Angle. He talks about finding out just the right time to rest in order to maximize your potential and elude injury. I encourage you to check out his blog and very informative article by clicking HERE.

But what if it's too late? What if you missed that opportunity to take a rest and you have some injurious pains and discomforts that take the sheer joy out of running long distances? Are there pains and injuries that you can continue to run through? As ultra runners we are definitely going to come across injuries....even Dean gets injured from time to time! It has been my experience that more often than not I am putting some "fire" out, or keeping something nagging "at bay." I am going to share a few tips that I suggest to athletes that I coach and that have helped me along the way. A combination of the procedures below have allowed me to continue training, or have helped me to recover as soon as possible.

First off...I have become best friends with ice! I'm a big fan of ice baths after long or intense efforts but here is another one of my favorites:

1) Ice Dipping- Great for lower leg injuries. If you feel any plantar fasciitus, achilles or calf issues, or tendonitis in the ankles coming on than this is a great way to "nip it in the bud." Also good for sprained ankles. You want to make it as cold as possible. I have a small trash can that I fill w/ ice water (see video below). Basically the dipping of your leg into the frigid cold water is analogous to wringing out a sponge. You only need to dip it for like 20 seconds. I know you could keep it in longer but it's not necessary in this situation. The cold water pushes out wastes from the injured area then when you take your leg out fresh blood rushes back into the area which expedites the healing process. Try to do it as many times as you can....the more you do it the faster you will heal. You can bring something like this to work (grab a couple bags of ice on the way) and try to do it every 20 minutes or so.

2) Ice pack/ heat pad- You can pick one of these guys up at most pharmacies. Again the cold to hot promotes blood flow that will speed up the recovery process. The velcro strap pack is nice because you can strap it on and do other things while your hands are free. If you buy two of the gel packs (think squishy blue) you can use one in the microwave for hot and one in the freezer for cold.

3) Frozen paper cup- This one (along w/ the aforementioned ice pack/heat pad) are pretty common yet very effective. All you do for this one is fill up a paper cup w/ water and stick it in your freezer. After it's frozen just take it out and peel off the top part until you have ice showing. Massage the affected area with the little exposed block of ice. It works much better than a bag of ice or frozen peas. Last time my mom visited she asked why I had a bunch of frozen cups in my freezer!

4) Epsom salt baths- I love these...In fact almost every Monday I take completely off from running and enjoy a hot bath w/ these restorative minerals. Good for mind and body!

5) Turmeric- Instead of popping Ibuprofen or the like I like to cook with this Indian spice widely known for it's anti-inflammatory properties. When there are additional "flare-ups" I use it even more. One of my favorites is heating up some vegetable broth and adding a bunch of the bright yellow spice. Maybe it's somewhat of a placebo but hey it works!

Again one of the main things that helps heal tendons and ligaments (which don't get much blood flow) are promoting that flow to the area. It takes just as much discipline and consistency as you put forth in your training. So as the training log books are starting to fill up make sure you stay on top of things, get good sleep, and clear em' up as they come and you'll get to recognize what certain things are and how to deal with them. I hope this helps a little and feel free to contact me at any time to let me know how things worked, or if you have any additional questions.

The last couple of weeks I hit over 80 miles each week and towards the end noticed a few blips on the radar. Thankfully I backed off a little and incorporated some of the above practices but was able to run through them. Sometimes running also brings blood flow to certain areas and in this case I was able to escape unscathed. As of right now I'm feeling good about hitting the trails again tomorrow! See you out there :-)

Disclaimer: I'm not a doctor by any means so if you have anything serious you may want to contact your doc or do some of your own research. I have obsessed on the internet for hours at times in order to get me back running as soon as possible. Good luck!

Dave Terry Memorial in Forest Park (Portland, OR)

2011-02-20T01:55:00.000-05:00

(this symbol of Dave's initials were worn on pins made by Tonya Olson at last year's Chuckanut 50k)

Although I never met Dave Terry personally I know many people who were quite close with him and I have heard stories about his character and accomplishments in the sport of ultra running. A couple weeks ago when a friend of mine (ultra runner and Chuckanut's race director Krissy Moehl) was in town we went on a run together in Forest Park. We chatted about many things including the fact that recently a memorial piece was placed in the park for the long time Portland trail runner. I wasn't able to take her to the site of the memorial at that time but promised I'd get some pictures/video before this year's race. Today was the perfect day with the sun shining bright and not a cloud in the sky. I took my camera along with me on my tempo run through the expansive park that I love so much.

The memorial is nestled just off the intersection of Leif Ericson and Nature Trail right on the bank of a little stream. The timing was perfect as the sun was shining through the moss covered trees. Even though I didn't know Dave I thought about him for a few moments before finishing off the rest of my run.

The writing on the plaque reads:

"May you have an epic run, my friend.---In memory of ultramarathoner, Dave Terry"

I'm planning on heading up to Washington for Chuckanut 50k in a few weeks which is a great race that is dedicated to Dave. You can read more about both the race and the long time ultra runner by clicking HERE.

Rocky Raccoon Race Report

2011-02-07T14:19:00.008-05:00

A lot of buzz in the sport of ultrarunning regarding Rocky Raccoon. Most of it is coming from the fact that the course record got smashed and the fastest trail 100 mile was run on American soil this past weekend. One of the main reasons I decided to head down to Huntsville, Texas was to be a part of the hype, run a fast 50-miler, and get inspired by these superstars for hopefully a solid season ahead. The lineup for the 100 was intimidating and there were some dark horses in there too. More on that in a second...

First...the J.V. race----6:55 a.m. race day I am sitting in my rental car trying to stay warm and putting the finishing touches on my race gear, etc. I am 100 yards from the start line and I get out of the car. I hear people yelling and screaming. I think, "they must have just made some pre-race announcement". As I jog up leisurely the closer I get I notice there are now no people. I missed the start! My watch must have been a little off so I fight my way through the back of the crowd all the way to the front. By the time I catch up to the leader Todd Braje I am a little worked from the early race fartlek workout. I run w/ Todd for about half a minute and by looking at his elegant, efficient stride I know that there is no way in hell I'm even attempting to hang with him. He moves on out of sight. About 30 minutes later I start having some stomach pains which I rarely get in ultras. I'm forced to stop off in the woods. I take care of business and then about 50 yards later I realize that there is a port-o-potty at the end of the long dirt road. I stop in there too! Doh!

(soakin' up some Vitamin D and wondering where my buddy Todd disappeared off to! Photo: Lynn B.)

* Despite the stops I ran the first 16.67 mile loop in like 1:55....I thought that if I could stay right around 2 hours (or under) per loop I could get a sub 6 hour 50-miler (which sounded nice).
* Loop 2 I started feeling pretty good. I let the notion of catching Todd go (he was on fire!) and was focusing on sub 6. I started feeling pretty strong on this loop and it was fun to see Jurek, Anton, Hal and others out on the course. I came in just over 2 hours (I think it was like 2:04 something). Even though I was just over two hours I was still right on track.
* Loop 3 I took off like a banshee and was confident that I could attain my goal. All of the sudden around mile 40 or so the stomach issues start again. Fleeting sharp pains and feelings of...well... I don't want to really talk about it! I didn't feel like eating much but forced down some Gu Roctane. At one point around mile 45 I tripped over a root and my hamstring seized up. I started falling apart and my goal was slipping away. The last five miles were pretty pathetic.

(are we there yet? Photo: Lynn B.)

I finished with a time of 6:17 and 2nd place overall behind Todd Braje, who smashed the course record by winning w/ a time of 5:48!!! Nice work Todd!!! and to all others that ran either of the races this past weekend. I know I have a sub 6 hour in me and I may go back some year to do it...It's a good ol' Texas party down there and very well-run event. My feet were in great shape the whole race thanks to Drymax socks and the Inov-8 F-lite 195's and I must say the course was nice. Some beautiful spots by the lake and more rolling hills and trails than I expected. Much flatter than most things I run but I wouldn't call it pancake flat. The weather turned out to be ideal!

(cool pottery prize from the Copper Canyon and another finisher medal for Farah to play with! Photo: Jenny Uehisa)

Now for the much anticipated 100-miler. There were some big dogs running and some great runners who flew in under the radar. I must say that just before coming down, while analyzing and predicting, I told a buddy to watch out for Ian Sharman. Anyway, there were some amazing performances by established 100-mile runners, but when I saw Ian Sharman come through mile 60 and then 80 I could tell that he was in the flow....the zone. He had this look in his eye. I don't think many others saw this but at one point I even saw him rip open a gel, suck it down, and toss it without looking straight into the small garbage box.... DUDE WAS ON ONE!!! and it was so cool to be a witness. So Ian Sharman set a new American 100-mile trail record of 12:44 which is still pretty hard to wrap my head around!

As for the chase pack....I was semi-crewing for Hal, Anton, and my roommate Mike Wolfe. It was fun hanging out with Jurek and Jenny (Jenny did an amazing job covering the race at InsideUltras on Twitter), meeting all kinds of people, and then meeting our runners at the different aid stations. Anton started turning it on the last 20 miles but it was kind of late as Ian had built a pretty nice cushion and continued to hammer it home. Anton and Hal duked it out all the way to the end and those two should be extremely proud of the way they ran. Another amazing spectacle and inspiring performance....thank you. Great hanging out :-) On the women's side Liza Howard threw down a mind boggling time and every time I saw her she was smiling...Nice work Liza! I'm always so amazed by people when I attend these events....Congrats again to everyone :-)

Full results for the 100 are HERE

Thanks to RD Joe Prusaitus and all the volunteers down there. You guys know how to do it right! I'll be down for Bandera 100k next January and I hope to see ya there too!

(Hangin' in the start/finish tent post race....one of the coolest things about this sport. Photo Shannon Farar-Griefer)

(Plant based duo...Scott Jurek and me...photo by Jenny Uehisa)

Next up: Chuckanut 50k!

Rocky Raccoon

2011-02-03T20:36:00.000-05:00

For the past several months I was planning on escaping the Portland, Oregon winter just at the right time to elude some of the dreary cold and rain. I had a 50-miler picked out in sunny southern California and made all the travel plans necessary. I was pretty excited for the rugged Twin Peaks 50-mile course and event and the fact that I'd be running in the sun in mid February. Well....things changed! Apparently there was a bunch of landslides causing damage to the Twin Peaks course making it unsafe and inaccessibly for aid stations, etc. so they cancelled the February race. I was bummed. I had my heart on an early season 50-miler. I searched around California, given that I had a non-refundable airline ticket, for other trail ultras. I did find the Montana de Oro 50k the same weekend and initially had substituted that race for Twin Peaks.

Then one day after reading some running blogs and on a training run with Todd Braje I went out to lunch with my wife Erica. A thought came to my mind as we were walking into the cafe. Erica said, "uh oh....what????" I said, "I'll tell you over lunch". I went on to tell her about my spontaneous thought. "Maybe I could go run Rocky Raccoon 50-miler???"

After I got home I did some research and found out that I could save my California plane ticket in a "bank" w/ Jetblue and use it within one year. I looked around a found a cheap ticket to Texas and the plans were in the works. I have been known to be spontaneous like this in the past!

So I'm off to Texas bright and early Friday morning and will be back to Portland by 1pm on Sunday. The middle part will be filled with seeing friends, running a flat, fast 50-miler, and watching and/or crewing for some peeps in the much anticipated 100-miler. Apparently there is some football game going on down there this weekend too?

Rocky Raccoon here I come!

You can track the 50 or 100 mile race by clicking HERE

Capitol Peak Mega Fatass 2011

2011-01-16T14:57:00.000-05:00

Happy New Year folks...2011 is here and what better way to bring in the new year than running a mega fatass! I'm still not quite sure what makes the event "Mega" but it may have something to do with the longer-than-normal distance of 34 miles (although it was more like 37!), or the uncharacteristic-to- "fatass" organization of timers, search and rescue, volunteers, and post race buffet of food. Regardless John Pearch and friends put a lot of time and effort into this early season event that I have participated in the last two years now. Huge thanks to you all and great seeing you again!

Last year I got double whammied at this run. First... I led the "race" for 28 miles only to take a wrong turn just before the finish. By the time I got back on course I ended up in 3rd place. No biggie but a little deflated...then I eventually got to my phone and checked my messages. My wife left a voicemail saying that our storage unit had gotten broken into and both of our nice road bikes were stolen! I was hoping for a better day in 2011.

Justin Angle and I agreed before the run that we would stick together and use it as an "aggressive training run". It was nice to be back in the Capitol Forest and at 7am yesterday as it was getting light out I looked around the parking lot and felt the energy that accompanies the start of an ultra. I also realized what a funny and strange breed of athletes we are as ultra trail runners! All the funny looking outfits, gear, gaiters, all the while rubbing body glide over our bodies and taping up our nipples.

So for the run that was not considered really to be a race...yeah right!....We started off the with the 17-milers and a pack of Justin Angle, Nick Triolo, Jacek, Seth, and myself all took off with probably a hundred people behind us. We all got to know each other a little better and caught up after the holidays and talked about plans for this upcoming year. Eventually things started to separate, the 17-milers turned back, and the climbs started getting steeper. At one point Seth surged way ahead of Justin and I and Jacek kind of dropped off the back. Justin and I ran the next 12-15 miles together up, down, and around Capitol Peak. We were moving at a pretty steady pace and wondered where Seth disappeared to. This was his first ultra run as he is preparing for an Ironman.

Around mile 28 or so I saw Seth in a clear-cut area and I guess my competitive nature and animalistic pursuit instincts came out. I pulled away from Justin and went screaming downhill after Seth. It was just a matter of time before I caught him and passed him although he was still looking pretty strong. The last section of the run was different from previous years and definitely added a little distance. That's fine by me but it was a real mental challenge. I kept thinking that Angle was going to come up behind and nip me just like he did last April in the 50-miler!

I finished with a time of 4:51 and felt great about getting a solid run like that under my belt this early in the season. Course conditions were pretty sloppy in some areas but for the most part pretty ideal. Warm, light rain here and there. No serious wind or snow up top of the peak and according to Justin's Suunto altimeter we climbed 5,800 feet over the course of about 37 miles...not bad!

Great to see everyone and sorry I had to leave so soon....A four month old at home has changed things for me a bit but good to see some folks out on the trails and before the run, etc. The results will probably be posted HERE sometime soon. I guess third time is a charm for me in Capitol Forest and hope this is a good omen for another solid year!

(Justin Angle and I catching our breath after a long day of running! photo: NarrowsBridgerunningclub)

My 2010 Year in Review

2010-12-31T00:37:00.000-05:00

The term "time flies when you're having fun" definitely applied to me this past year and I can't believe 2010 is history. I decided to do a quick recap highlighting some of the main memories from each month and whatever else comes to mind.

January 1, 2010: Joe Grant and I drove over to Bend, Oregon and ran the Badass 50k w/ some other friends and had a good time camping out in the badlands.
February- Took a road trip to run the trails on Orcas Island, WA and was blown away by the beauty up there! Met some great people in the process.
March- Had a good race up at The Chuckanut Mountain 50k
April- Found out the gender of our baby on Friday and won Peterson Ridge Rumble 60k the following day in Sisters, Oregon.
May- Made a spontaneous road trip with Browning, Meissner, and Ashley Nordell to Reno, NV and I ended up winning and setting the course record at The Silver State 50k.
June- 4th place overall at Bighorn 100 and felt good about how I ran on a pretty rugged course.
July- Worked a camp a Mt. Hood for students w/ disabilities that changed the course of my career. Raced to a 5th place at USATF 50-mile Championships at White River, WA.
August- Welcomed our baby girl Farah into the world at 9:53 pm on August 28th here in Portland, Oregon. One of the greatest days of my entire life! And we share the same birthday :-)
September- Witnessed my wife Erica fight her way through a nasty uterine infection so we could start our little happy family together. She's such a good mom....I couldn't do any of this without her!
October- I ran a pretty good Portland Marathon on 10-10-10....but boy did it hurt!
November- First time visiting Ashland, Oregon and ran Lithia Loop Trail Marathon.
December- Did some good snowshoeing, snowboarding, and visiting family and friends in the east introducing Farah to everyone.

To be honest this past year was one of the best years I have ever had on so many different levels. I am so grateful to have had the opportunities to accomplish the aforementioned adventures. Many of it would not be possible without such a strong and supportive wife and family. Thank you Erica....I love you! Also...thanks for the friends and training partners that accompany me and make me a better runner and person....you know who you are! Thank you to my sponsors who make my life so much easier. Inov-8, Udo's Oil, Living Harvest, Drymax Socks...I'm really proud to be representing such righteous companies. Sometimes I need to pinch my cheek to see if I'm dreaming. If 2011 is half as good as this past year I'll be a happy camper!

Happy New Year and thanks for reading!

3 Non Joggers Podcast Interview

2010-12-17T22:47:00.000-05:00

Last week I was asked to sit in for an interview in the studio with ultra runners Russ Mcgarry, Gary Vale, and Carl "the mail man" (pictured above ;-) It was my first time doing this sort of thing and I had a really fun time. These guys, for the most part, like to talk about all the totally random things that us runners go on and on about while running. I think what they're doing is a great idea and after me being a guest on the tenth hour-long show I feel that they are starting to find their groove :-) Keep it up guys....see you on the trails!

Have a listen by clicking HERE

Recreate Fitness

2010-12-16T21:45:00.000-05:00

Around October of 2009 while recovering from an injury I incurred at 100 in the Hood I was introduced to this unique Portland, Oregon gym named Recreate Fitness by my wife Erica. After choosing some initial one-on-one training Erica then moved on to some of the group classes. She continually came home and told me about the creative crossfit-type style and focus on technique that owners Nathan and Tina Jeffers prioritize.

I decided to check it out myself with the intention of building a nice solid foundation while gradually upping my running mileage. Right from the get-go I was intrigued by the complexity of movements and exercises and realized that I could use a little firming up in lacking areas. What I started realizing was that I was getting very strong (something greatly needed in ultra running) and that my injury had completely disappeared. So I kept going to the classes which are offered at many different convenient times (See schedule HERE) and simultaneously started increasing my running. Long story short I went on to have a strong and very successful running season...actually my best one yet....and I feel that building a base at Recreate aided me in that process.

So fast forward to December 2010 and after taking a month of down time from running to repair and recuperate I thought of how I was going to get back into shape for hopefully another stellar season. It didn't take long for the light bulb to come on and for me to head on down to the gym which is located on NW 19th Ave here in Portland, Oregon.

Some of the things I like best about this gym are:

Class structure (warm-up, skill, and workout...see blog for examples)....and...Creative exercises (I like to call it incidental exercise because sometimes you don't even realize you're working out till the next day when you're super sore! (i.e. shaking large ropes, throwing large sand bags, walking around on your hands w/ a wheel attached to your feet, etc.!)
Friendly and committed owners and trainers who are there working with you and encouraging you with tips and motivation.
I like the fact that you can make every workout as easy or as difficult as you want it to be...Your choice!
Great sense of community in the gym between members, owners, pets, kids, etc. (we've brought our baby Farah to the gym a handful of times!) and they even do get-togethers outside of classes such as "movie night".
Full body strength and endurance workouts focusing on technique, form, and strength of core. Perfect for any athlete!

After working out there the past few weeks I have noticed an increase in strength and it really kick-started my training. I'm really looking forward to getting back to Portland after the holidays to continue my training at this thriving little gym. They even started a mobility class which I think is great for runners which I will probably take at least once a week. So if you are in the area and want to break out of a workout "rut" then you should join me down at Recreate Fitness. Hope to see you there!

Click HERE for website information, etc.

(feeling the burn at Recreate Fitness!)

Udo's Choice- Green Blend (Product Review)

2010-12-10T18:17:00.000-05:00

(Make your mom proud and eat your greens!)

Over the past few months I have been able to try more and more of the Udo's Choice quality products. Many people have heard about Udo's Oil (which I regularly take), but not many people that I've talked to know about the many other products offered by this growing company. HERE is a link to a website where you can learn more about everything from the conception of the product and company to all the different products and nutritional information.

This featured "Green Blend" has been another "regular" in my dietary regimen and I absolutely love the ingredients and benefits. As a vegan athlete I am surely consuming loads of leafy greens and vegetables but this product offers much more in a convenient power-packed powder. In the past I have been known to stuff lots of various types of greens into the Vita-mix along with fruit and other favorite ingredients to make a nutritionally loaded shake. Lately I've been saving the greens for salads and other recipes and instead adding 2 tablespoons of Green Blend to the smoothie. This is a product I highly recommend! Let me know how you like it....and take a look at all the killer ingredients and nutritional information below:

Supplement Facts

Serving Size: 1 tbsp. (8 g)

Servings per Container: 31

	Amount Per Serving	% Daily Value

Calories	35

Calories from Fat	10

Total Fat	1.5 g	*

Polyunsaturated Fat	1 g	*

Total Carbohydrate	4 g	1%

Dietary Fiber	2 g	8%

Protein	2 g	4%

Phosphorus	63 mg	6%

Magnesium	30 mg	8%

Potassium	134 mg	4%

Potassium	134 mg	4%

Calcium		7%

Iron		7%

Omega 3 Fatty Acids	500 mg	*

Omega 6 Fatty Acids	300 mg	*

*Daily value not established.

Other Ingredients: Each 8.9 oz. (255g) contains a proprietary blend of: Udo''s Choice powder (specially prepared mix of certified organic defatted flax seed, certified organic defatted sunflower seed, certified organic defatted sesame seed, rice bran, oat bran), barley grass, certified organic golden flax seed, alfalfa leaf, rice bran, carrot, sprouted soybean, tomato, oat grass, rye grass, beet, cinnamon bark, stevia leaf, peppermint leaf, ginger root, bilberry leaf, spirulina, bee pollen, dulse, chlorella, broccoli, parsley, kelp, hawthorn berry, milk thistle, burdock root, red clover kale, licorice root, chrysanthemum flower, yucca, almond flavor, lemon grass, Udo''s Choice Digestive Enzyme Blend (amylase, protease, glucoamylase, invertase, malt diastase, lipase, cellulase, lactase, pectinase, bromelain, beet juice, American ginseng, ginkgo extract, psyllium, slippery elm,artichoke, dandelion root, dandelion leaf, rosemary thyme, sage and standardized grape seed extract.

Free Of

Wheat, soy lecithin, malto-dextrin, GMO, fillers, binders or other non-nutrient ingredients

Directions:

Take approximately 1 tbsp. (14g) with glass of liquid up to three times daily. Drink plenty of pure water throughout the day.

Remember the cartoon Popeye the Sailor man and how and why he got that boost of strength and energy??? Eat yo Greens! :-)

Down-Time is Done!

2010-12-05T19:07:00.002-05:00

(Thankfully I don't subscribe to this line of thinking! It has actually been a great off season :-)

While tracking the hyped up North Face Endurance Challenge 50-miler last weekend (a race I was supposed to be at) I realized a few things. For one I felt that I made a wise decision in not trying to push a banged up achilles tendon, and two...I realized that my body and mind so appreciated the time off! With exactly one month of not even running one mile I feel so rejuvenated and am raring to go as I start back tomorrow. I spent the first two weeks of my break doing completely nothing (physical activity wise) and the last two doing some active recovery that included snowshoeing, snowboarding, and some classes at Recreate Fitness (a crossfit-type gym) here in Portland.

As for the new year quickly approaching the race calendar is getting more and more revealed. First off I did not get picked in the random lottery yesterday for Western States 100 but I am in two more lotteries over the next couple months (Miwok 100k and Hardrock 100). We'll see what happens.....regardless there are a ton of killer races out there so it's a win-win situation. I am so stoked to get back to the trails tomorrow and have some exciting visions for 2011. Stay tuned!

I'll leave you with a video of a bluebird day out at Mt. Hood this past Friday. It really doesn't get much better than the day William Emerson and I had.

Stirring up the pot some more: Snowboarding!

2010-11-27T00:17:00.000-05:00

I haven't been snowboarding in probably close to five years although I used to do it quite often when living in Colorado from the years 2000 to 2004. Now living 55 miles from Mt. Hood I decided to recently get back in to this very expressive and fun activity. First off I want to say how interesting it is that snowboarders are often stigmatized and get a bad rap (especially in the eyes of some skiers!). I want to share a little story today that may cause you to think before you make a snap judgement based on stereotypes or appearances.

After taking a few runs down the mountain my buddy Mike B. and I slid in to the lift line which wasn't too terribly long. After a couple seconds I hear someone yell, "Yassine!", from about 30 feet ahead of us in the lift line. I didn't recognize the snowboarder but next he says loudly, "I've got your wallet!!", and makes room to heave it to me across the crowd. I catch the wallet as it flaps through the air and am flabbergasted how I lost it and he came upon it. The wallet was soaking wet and I open it to find the 35 dollars in cash that was in there before and my debit/credit cards, etc. I try to show my gratitude and yell, "I owe you one!! Thank you so much!", but he disappears into the crowd and up the lift into the flurried sky. My buddy Mike and I look at each other and say, "did that just happen?!!!"

So I still can't figure out completely what happened but this is what I theorize: I think I accidentally left my pocket open when retrieving my video recorder out and as you can see in the video below I wrecked at the 1:20 mark in the video. At that point my wallet must have popped out! Then this honest guy comes shreddin' along and scoops up the wallet and makes his way past Mike and I down the long descent. He sees my Oregon drivers license photo and is able to visually pick me out of the crowd! Amazingly good karma for that guy :-)

Enjoy the video below....We had a great time and definitely felt alive out there today!

Now a few weeks completely off from running I feel that my body is really bouncing back and my mind is loving this variety. I've been having fun which is the most important thing. I hit the gym a couple days ago, snowboarded today, and have some more strength building plans as I prepare to start back running soon. But, I definitely plan to get back out to the mountains for some more snowboarding soon!...and hey!...snowboarders are genuine, honest people too :-)

Beware, so long as you live, of judging men by their outward appearance.
Jean de La Fontaine

Hayward Field Hoe-Down

2010-11-24T22:38:00.001-05:00

Craig Thornley and Andy Jones-Wilkins are two runners better known for running trail races...specifically 100-milers like Western States 100 and the like. Racing ultras involves going way outside your comfort zone. So does racing an all out mile! These two longtime runners and colorful personalities of the sport would be going head to head for one mile on the famous Hayward Field Track in Eugene, Oregon the day before Thanksgiving 2010. I went down to capture the fun-loving competitive event on video and visit the hallowed ground in "Track Town U.S.A". Boy...running around that track had me thinking of all the legends who poured it out there over the years....and now I'm really itching to get back to running!

Enjoy the video :-)

(Check out AJW's shoe of choice for the race! Yeah Inov-8!)

I had a really fun time down there today and the weather turned out to be just right. It was so great seeing everyone and meeting some new folks as well. There were a couple guys doing a video documentary project for a class on "older" elite endurance athletes (Meghan Arboghast and John Ticer) and they even mentioned to me how refreshing it is to have this type of camaraderie amongst each other. Good clean fun! You often hear that in ultra running. One of the coolest things I noticed was seeing AJW's passion for running trickle down to inspiring his sons to lace up the running shoes and hit the track running....good stuff guys!

Have a grateful Thanksgiving everyone!

F-Lite 195 Shoe Review

2010-11-23T21:18:00.000-05:00

Worlds Lightest Trail Racer? I can't be sure that is true but I do know one thing...these new Inov-8 F-lite 195's are worth giving a try. I didn't try them out until late in my 2010 season but when I finally did break them out of the box I instantly fell in love.

Basically they are a stripped down version of their predecessor F-lite 230's. Some of the major differences are: The F-lite 195's feature a 3mm differential between the forefoot and the heel (compared to the 6mm in the 230's) and a 3mm footbed inside of the shoe (instead of a 6mm). Also this new model protects the underfoot with a shoc-zone of 1 rather than a 2 in the F-lite 230's. (For more information on shoc-zone's click HERE). The bottom of the shoes sport the same tread as their predecessor 230 that includes the sticky rubber for wet conditions.

The result of this "stripping down" process is having your foot even closer to the ground in its most stable and natural position like Inov-8 claims. I must say I can attest to this claim after having run hundreds of miles in the F-lite 230's. When I put on the F-lite 195's I could immediately tell the difference even before I ran a mile in them.

In my last race of the season (The Lithia Loop Trail Marathon) I laced up the F-lite 195's and was extremely impressed by the level of comfort and super light weight (just under seven ounces). In my opinion they are very aesthetically pleasing as well. If you're in the market for a minimalist shoe for hard pack trails that allow your feet to hug the ground and do what they are supposed to then look no further. These sleek slipper-like trail shoes definitely agree with my foot. Here is a quick list of pros and cons:

Pros: Lightweight, comfortable, very low profile, good for a variety of different trails and roads, very breathable and drain well, aesthetically pleasing

Cons: Sticky rubber wears out quickly, not great in soft, sloppy conditions, the uppers have been known to rip by the pinky toe

Enjoy this shoe and if you have any questions or would like to share your experience with them I'd love to hear from you! :-)

Off-season Snowshoeing

2010-11-17T19:29:00.001-05:00

Tis the season to be taking a break from running (for me anyway) to give the body a rest from the day in and day out trauma that the activity brings. Last weekend William Emerson and I decided to head out to Mt. Hood for a slower paced and lower intensity adventure. SNOWSHOEING!!!! This is another really soulful way to enjoy the mountains and the snow at the higher elevations. I picked up a pair of MSR snowshoes and dug out my snow gear from storage for our little 6-hour excursion.

We started up at The Timberline Lodge and headed out on the Timberline Trail (Pacific Crest Trail) towards Paradise Park. The weather was a little drizzly at first but stopped shortly after we started. The visibility wasn't great either but there was definitely some good snow up there at the higher elevations.

As you can see in the map above we started at The Timberline Lodge and worked our way west climbing and descending eventually all the way down to the Zig Zag River in the Zig Zag Canyon. According to William's Suunto altimeter we climbed about descended about 2,000 feet and covered about 6 miles, which is a pretty good amount for snowshoeing! I took some pretty good pictures but unfortunately I accidentally erased them when I got home....oops. We had a really great time and I must say this was much more of a workout than I expected.

It was really nice to take in all the beauty that the mountains offer from a new lens and in a different season. The last time I was out there prior to last weekend I was charging up and down the mountain in running shorts and a singlet in the Great NW Mountain Run. Much different circumstances this time but just as enjoyable of an experience.

If you're looking for some off-season activity snowshoeing is a great low-impact and fun alternative to running.

Here is another video of us doing a loop to The Tilly Jane Cabin on the other side of the glorious Mt. Hood!

I may head back out there again this weekend!

Lithia Loop Trail Marathon Race Report

2010-11-09T21:20:00.001-05:00

Before heading to Ashland, Oregon for The Lithia Loop Trail Marathon this past weekend I declared to friends and family that this would indeed and definitely be my last race of the long 2010 season. This was my first trip to Ashland despite having registered for the 2009 race, and the inaugural Pine to Palm 100 this year that took place in the same general area. Finally, I was making the hajj to one of the ultra running meccas in the west!

I scooped up William Emerson and jumped on I-5 south on Friday afternoon and the weather was looking tame for the race weekend....(thankfully we didn't get the same weather as Pine to Palm!). About 4.5 hours and numerous ultra stories later we sailed into Ashland, Oregon and The Rogue Valley Runners Club Store.

(Owner/ultra runner Hal Koerner owns and operates this really sweet store)

Erik Skaggs checked us in, gave us our race packet, and we wandered around the store "geekin' out" and gawking at all the gear. We met a bunch of runners and recognized some familiar faces as well before heading down to the Co-op for our pre-race feed. Timothy Olson (who has exploded on to the scene) and his wife Christa graciously opened their beautiful home to William and I, and it was very enjoyable getting to know them better. Thanks!

OK...race morning... we drove over to the beautiful park and on our way there... right in the middle of a neighborhood (B street I believe) we see an 8-point buck just chillin' and eating someone's lawn! We took a quick look, parked, and warmed up a little before checking in at the Pioneer Hall. I bumped into Jeff Browning just before "go time" and noticed that there were some really fit looking runners assembling. Finally Hal got us together, gave us his spiel, and sent us off for the USATF Trail Marathon Championships.

I ran with Max King for the first 30 seconds and then he pulled away. Then about five other guys tried going with him. I knew that I had no business even attempting that and played it conservatively on our initial climb. The first 8 miles didn't really give us much of a reprieve in terms of steepness. There were parts that were less steep but when you're racing hard it doesn't take much to get the heart rate up there. I was doing some of my usual huffin' and gruntin' like a locomotive steam train up the mountain as a bunch of runners moved ahead of me and out of sight. Mile 8 Skaggs filled my water bottle and sent me on my way and I knew that it was time to start hammering as the big climb was behind us. It was pretty helpful because this was a rare trail run in that mile markers were set up at almost every mile.

I hit 10 miles in 1:18:40 probably in about 14th place overall. It was now time to start trying to pick some people off. As I picked up the pace on the rolling downhills I started seeing people off in the distance. First I passed Paul and then eventually Dave Dunham. Then I came across Tim and then Greg McMillan who was having some hip issues. As you can see in the mile splits below I was really opening up my stride and going for broke especially since it was my last race of the season.

Mile 11: 6:11 Mile 17: 6:55

Mile 12: 6:36 Mile 18: 6:05

Mile 13: 5:54 Mile 19: 6:01

Mile 14: 5:59 Mile 20: 6:08

Mile 15: 5:50 Mile 21: 5:30

Mile 16: 6:05 Mile 22: 5:58

The last four miles I didn't get any mile splits as I was trying to focus on the technical steep downhills which turned out to be really difficult but also pretty fun! Once I hit that section I knew that my goal time of 2:55 was ruined but I still wanted to sneak under 3 hours.

I finally hit the road and tried to push as much as possible thinking that I may be able to pick somebody else off. No dice! There were some really fast guys at this race and I came into the finish line area to see the clock.................... 2:58:42

I didn't really need to ask who won and congratulated Max and met some of the other runners at the finish. It was a really great vibe down there. I wore the new Inov-8 F-Lite 195's and boy were they light and fast. I really like this shoe as it hugs the ground more and is a little lighter than it's predecessor 230. Plus I like the stealth looking jet black color!

(Dave Dunham and I...this guy has run a sub 7-hour White River in the past! photo: Richard Bolt)

(Timothy Olson, me, Neil Olsen, Dave Dunham...photo: Richard Bolt)

We all hung out had some of the post race food and had a great time just lounging around talking about the race and season. Many of us speculated about possible race plans for the upcoming new year while staying warm in Pioneer Hall. Hal Koerner and Richard Bolt facilitated the awards ceremony and thanked us all for coming. Thank You Hal and volunteers....You guys did an outstanding job and made the event very enjoyable. Ashland is a super cool town and I really love the trail running scene....although I must say....I'm happy to be taking an extended break from running to rest and repair a tired body and mind! :-)

(Proud of my 8th place USATF medal! Photo: Shahid Ali)

Official Results can be found by clicking HERE

Lithia Loop Trail Marathon Preview

2010-11-04T14:18:00.000-04:00

The Lithia Loop Trail Marathon is taking place this Saturday November 6th in Ashland, Oregon. The course climbs about 2700 feet in the first 8 miles and does a big loop around Lithia Park on singletrack trails and forest service roads climbing about 4500 feet in total over 26.2 miles. This will be my first time to Southern Oregon and I am really looking forward to taking the "foot tour" of the park.

(course map)

(course elevation profile)

Click HERE to read a little write-up about the race this weekend.

See you on the trails!

Happy Halloween from Ultra Man

2010-10-31T17:04:00.001-04:00

Happy Halloween from Ultra Man!

(the coast seems to be clear)

(Stay safe on the trails my friends)

Todd J., Amy S., and Ultra Man ran 18 miles through Forest Park on a picture perfect Pacific Northwest autumn day. I would say that 95% of the people were receptive to the costume, laughed, and/or commented. The other 5% stepped aside and/or gave a look that said, "you fricken idiot!"

Garlic Oregano Yam Fries

2010-10-26T20:33:00.000-04:00

This has been one of my all-time favorite recipes that I thought I would share with you. I wish I could say it was mine but I can't. I got this recipe (along with many others) out of Brendan Brazier's book "Thrive". You can see the full recipe by clicking HERE. You can also watch me go Martha Stewart-style on the video below!

Should Ultra Runners Be Drug Tested?

2010-10-19T20:29:00.000-04:00

Unless you have been cut off from society and headline news lately you probably have heard about scandals in the world of pro cycling involving illegally using performance enhancing drugs. It's a pretty hot topic right now and there has been cases of athletes we look up to as role models in various different sports getting busted for cheating that pop up into the news every now and then.

Ultra running is a sport that has mushroomed by leaps and bounds especially in the last ten years. Some races are now offering substantial prizes and/or cash purses. Recently I was talking with a person who is not familiar with the sport of ultra running and I had mentioned that I was planning on heading down to San Francisco for The North Face Endurance Challenge 50-miler this December. I also mentioned that this was not a typical race and one of the reasons for that was because of the large prize money dished out. First prize is $10,000 and two and three for male and female take home a nice chunk as well. So the person then asked me if the winners are tested for performance enhancing drugs. I said, "uhhh...ummm....I don't know....I don't think so."

For me I have always felt that the sport of ultra running goes much deeper than collecting some prize or money for winning. In fact I have a bunch of very comical memorabilia at home from different ultras in my career that I wouldn't trade or get rid of. I always thought it was kind of cool that it's a sport where the spectator gets in free and the participants pay! Anyway, one of the things that drew me to the sport was it's simplicity, purity, camaraderie amongst competitors, volunteers/crew, etc., and detachment from the modern world.

So my question for the blogosphere and people involved in ultra running is this:

Now that substantial money has trickled it's way into the sport of ultra running do we need to be testing the top runners who take home thousands of dollars for illegal use of performance enhancing drugs?

I know that one of the most popular 100-mile races in the world (Ultra Trail du Mont Blanc) sponsored by The North Face does test the top runners for certain illegal substances. Do we need to follow suit for races here and at what point do we test (i.e. if prizes exceed $1,000)???

Just to be clear I don't suspect that anyone is using performance enhancing drugs nor do I necessarily think that the testing should be done. It is also not my intention to offend anyone with this blog post and sorry if I did.

What do you think?

Please at the very least vote for what you think in the poll in the column up on the right. Peace....

Portland Marathon 10-10-10

2010-10-15T01:55:00.003-04:00

It has been a couple years since I have run a road marathon (Philly 2008), but this would be the first "big city marathon" that I didn't have to travel to and learn about the course online. The Portland Marathon scheduled for 10-10-10 makes its way right through familiar neighborhoods and areas of Portland, Oregon that I have accustomed myself to lately and over the past 15 months. Even though I didn't feel specifically trained for this event I knew that I had a super solid base and I felt that I could run decently fast for my hometown debut 26.2

Coming off of The Flagline 50k just two weeks prior to this race gave me a little time to taper down, but also left me feeling a little apprehensive about the ever demanding final 10k of a hard-run road marathon. I decided to just suit up and show up, have fun, and to see what happens. I had a bunch of friends running and some runners that I've coached in the months leading up to the race.

The great thing about living so close to the start line was that I slept in my own bed, woke up and ate breakfast in my home, and walked to the line. The not-so-great thing was that it was pouring rain the entire walk to the start and continued throughout the whole race! I wore my bright blue Inov-8 F-lite 230's after some debate and felt that they did me right for the road race and turned some heads in the process.

I got right up there to the front with a bunch of fast guys and just as the countdown was being yelled over the microphone we were sent off by some really hard driving rain. We all took off and the crowd was awesome! My adrenal glands squeezed and the first half mile felt effortless through the dark, soggy streets of downtown Portland. :-)

Mile 1: 5:52

Miles 2-6 I knocked it back a little as we had a little climb and then back down Naito Parkway. I heard some yells from people that recognized me on the out and back sections as the sun was coming up. Ok...20 miles to go...stay under control.

The next 5 miles I ran methodically knowing that I would see Erica at mile 12 and she would hand me a bottle of my secret formula fuel ;-) Before that I see would-be winner Kami Semick looking strong, Joe Kleffner, and then Nathan Blair. As I approached Erica in our neighborhood I see my buddy Nick Triolo and he gives me a high five and some words of encouragement. I grab the bottle, tell Erica I love her, and give Farah a quick pat and transition into the next section of the race.

Miles 12-16 I have done tempo workouts on leading up to the race so I knew the terrain and what to expect in regards to how to calibrate my exertion levels leading up to the St. John's Bridge. I moved into the top 20 at this point as I was told by some spectators.

When we hit the bridge/hill I "down-shifted" and clocked off a 6:40 for that mile and we crossed the colossal suspension bridge into the neighborhoods leading up to University of Portland. In this section around mile 18 I was starting to feel some fatigue settle in but was able to stick with a pack of two other guys and hammer away. I heard some comments from spectators like, "Oh cool...Team Inov-8...Come on guys work together", and then I got a yell from a triathlete who was in my Exercise Physiology class last year.

Around mile 21 I hit the mile descent towards the finish and just as it was starting to level out I see my buddy Leigh running up towards me shouting and rooting me onwards. The next two miles I slowed down a little but upon crossing the Broadway Bridge at mile 24 my buddy Trevor Hostetler unexpectedly jumped out and gave me a much needed high-five and boost to finish up. As I passed him and a few others I heard someone say, "catch that guy". I don't know who said it but I went for it and crossed the bridge hammering past him and down the other side.

OK now I'm getting close and definitely feeling the pain and fatigue. The crowds were getting thicker downtown and as I passed the 25 mile marker I started feeling a little something in my leg. "Uh oh...come on...I'm so close" I told myself. I could now see my neighbor Chris Schaeffer in front of me and I so wanted to go flying past him ;-) Just after that I come upon a couple friends from Olympia Racheal Jamison and Craig Dickson and I simultaneously cramped in my calf and hamstring. They were excited to see me but unfortunately I was in a totally different space. I said, "I'm cramping up a little right now" and just motored on past them. I slowed down a little bit, changed my stride, and turned the corner to the finish line.

Seeing that finish line chute area was a sight for sore eyes and I came in with a time of 2:45:32. 17th place overall in nasty gusty wind and rainy conditions....it is Portland, Oregon after all

Full results are HERE and you can see some pretty cool interactive data by clicking HERE

Portland Marathon was really fun and I feel good about how I ran all things considered. It was really cool being a local and reaping all the rewards that has to offer.

Now, if I could only figure out how to kick and finish like Sammy (seen in the video below) winner of the 2010 Chicago Marathon!!!!!!!

USATF 50k Trail Championships: Flagline 50k

2010-09-29T03:11:00.000-04:00

This past Saturday September 25th I unexpectedly toed the line in the inaugural race held in the Mt. Bachelor area just outside of beautiful Bend, Oregon. The quick trip gave Erica, Farah, and I an opportunity to venture out from our home a little, see some friends, and for me to get my "trail fix". I missed the trails for pretty much six weeks around our pregnancy and as I was training for Portland Marathon...so I was kind of yearning for some trail time. I'm so thankful for my awesome wife Erica who knows me so well and for her offering to come with me. Also, it was Farah's first time being at a race....I may have set a record for youngest baby at an ultra! (one month old!) Overall we had a great time but it was also a learning experience in many ways. Having a newborn baby is a lot of work and I think we'll wait at least a couple months before we try that again!

We rolled into Bend Friday night and crashed at the Browning's who so graciously opened their cozy home to us. 6 a.m. rolled around very quickly and Jeff made his way to the start with us as he was planning on getting a little trail footage on his mountain bike and helmet cam. It was chilly up at 6,000 feet early in the morning but I was amped up and ready to run with some fast guys on these epic central Oregon trails. I noticed Erik Skaggs, Max King, Hal Koerner, William Emerson, Josh Nordell huddling around before the start. Then I ran into a couple of Inov-8 teammates Dave James and Scott Dunlap and showed off my new red X talon 190's. All of these guys would be contenders not to mention some other fast guys who flew in under the radar.

(Josh Nordell, Max King, and me (freezing!) just before the start...photo: Scott Dunlap)

RD Dave Thomason gave us his spiel about the trails, aid stations, and general race information. The course sounded fun and I was excited. It was supposed to warm up into the seventies and the description of the race and terrain sounded like it was going to be a fast one. I was predicting somewhere around 3:45 or so if I ran well. OK....on your mark.....get set....GO!

Here is a little video by Richard Bolt of us being sent off from the start. We ran down the highway for about 1/8th of a mile before we turned into the trails.

Dave James darted out in front and before long pulled away from the pack. Skaggs and I ran together for a few miles and I would occasionally look around for Max King who I knew would be gunning for the win. I felt really...really good. The pace was effortless and I was stoked to be running in the new 7oz Talon 190's. They were perfect for the terrain in central Oregon too. It wasn't long before Max caught up and about the same time Erik started pulling away from me. Max and I ran together for a couple miles and he was ok just tucking in behind me. We were also joined by Hal and Jeremy Tolman from Eugene for a while as the miles ticked by. The weather was ideal and the trails were super soft as we bounced over blankets of pine needles.

(Hal, Jeremy, Max, and me about thirty seconds behind James and Skaggs...Photo by Shahid Ali)

Before long we started hitting some little climbs that separated our rhythmic foursome. Max pulled ahead and Jeremy dropped off the back a little while Hal and I leap frogged a couple times. Eventually on some downhills around mile 15 I started really turning it on and put some distance between Hal and I. Probably around mile 20 I caught a glimpse of Dave James and continued to reel him in. I eventually passed him and tried to bury him but was unable to do so. I was really surprised how well he ran given that he ran just over 100 miles in 24 hours the weekend before.

We hit a 1000 foot climb at around mile 22 and this was one of the only places I power hiked briefly. Dave and I motored on as fatigue started setting in. Also, I was having some issues with a recalcitrant hip. Nothing major but just a little discomfort that made my running a little less enjoyable. Around mile 29 with Dave hot on my heels and Erik and Max about 5 to 10 minutes ahead the race was on for third place. I was saving a little for the end to hopefully out kick Dave. We came to a "Y" in the trail with an older man standing there directing us down. There were also flags lined up down the trail and we thanked him as we rolled past him at a gravity assisted 7-minute pace. About a mile later we came to a highway....uh oh...something doesn't seem right here....we continued onward on the trail across the highway and then immediately saw Erik Skaggs and Jeff Browning walking towards us. Jeff says, "You were directed the wrong way by the volunteer...Sorry guys...he made a mistake!" Initially I was bummed out for obvious reasons but we all decided to head up the highway to the finish area which was very close. I was baffled..."How did...uh...but....the flags...I don't get it!" I knew the course and studied it and I am confident that if there weren't any markings there that I would have been able to deduce the correct way. But with a person standing there pointing you down and the markings reassuring you it wasn't even thought about twice.

When we made it to the finish line area we saw Max King standing there waiting for us (as seen in the picture below) and we told him what happened. Apparently the same thing happened to him as well but he knew the area and went up the highway instead of continuing down the trail.

(Max King waiting for Tolman, James, Skaggs, and myself...Photo: Erica Wagner)

We all tried to be good sports about the whole situation and handle it the best way we could in the moment. We decided that Erik was on fire all day and deserved the win. Max said that he was feeling horrible and that he didn't think he would have been able to catch him. There was no way that I would have caught Max... and Dave James admitted that he didn't think he would have been able to out kick me. Jeremy was a little ways behind Dave and I so there wasn't any confusion there either. We all agreed on the order and finished together. I really didn't care that much to be honest. I was and am still open to whatever works for everyone. I was kind of deflated after it happened and was content with my experience out there. The whole point of me going out there was to race and enjoy the trails of this stunning part of the country. Yeah, of course I was competitive but I raced for 95% of the race and had a lot of fun out there on Saturday. In situations like this you just have to accept the circumstances. I was talking to Kami Semick briefly afterward about the whole UTMB situation too and we agreed that acceptance was just the best and really the only choice.

I have done a lot of races and I must say that I never experienced something like that. But....I also can tell a quality race when I see one. Dave Thomason and his crew put on a great event. The course...the volunteers...aid stations, overall vibe, etc. were awesome. Thank you all very much!!!! I wanted to hang out longer but with the newborn baby we had to get back on the road fairly quickly. It was really nice seeing some familiar faces and meeting new ones.

Congrats to everyone who ran the inaugural Flagline 50k!

Full results are HERE

(I was touched to see Erica and Farah holding this sign when I came into the finish! photo: Erica)

(Jason Moyer, Me, Dave James, Max King, Jeremy Tolman...Photo by Erica Wagner)

My next Race: Portland Marathon on 10-10-10 :-)

Catching My Breath...(and catching up)

2010-09-23T02:20:00.000-04:00

("look dad...no hands!")

Whoooooosh.....the last few weeks have been a wild ride filled with new and unexpected experiences which has caused the time to fly by so quickly. It has also sapped some energy levels in me in a way that I've never felt...but...it's all worth it...and plus...it's good ultra training!

I feel compelled to give a quick recap of the last few weeks while baby Farah sleeps peacefully next to me (it won't be too long before she wakes up and demands food and/or a diaper change!).

About four days after Farah's birth (which was an emergency C-section due to the baby being backwards and possible umbilical cord complications) Erica's mother arrived from the east coast to assist us in this new chapter of our lives. Within 30 minutes of her arrival at our home and visiting with her first grandchild, Erica started shivering uncontrollably, and then spiked a high fever. Something was just not right. Long story short it got worse really quickly and I had to pack up the baby and rush Erica to the ER. When we got there she had a 105 degree fever! She would spend the next week in the hospital as they tried to figure out what was the matter. Finally, they zeroed in on the issue which turned out to be a severe uterine infection that involved internal bleeding. Not fun! What was even more difficult was that Farah could not be with her mother that first very important week except for a few hours per day when I would bring her up to the hospital. It also meant that I was pretty much the sole caretaker of this little seven pound bundle of joy, although Erica's mother was a huge help in many ways.

Erica got released from the hospital but couldn't do a whole lot because she was still weak and recuperating from all the drama. My mother spent the next week with us relieving us in so many ways. Both of our mothers cooked meals, cleaned, waited on us hand and foot, and allowed me to sneak away for some runs. We are forever grateful for your help GrandMo and Me'me' and loved visiting with you despite the ups and downs. I would like to thank all of our friends and family that extended assistance and encouragement through messages and/or phone calls. It was really nice to have all the support and we feel very blessed. I also wanted to say that Erica was so extremely brave, patient, and strong throughout everything and I admire her greatly for what she endured...(and thanks for cooking one cute little baby in there!)

We are now parents on our own and it is a liberating and often terrifying feeling. We are back at home and trying to find our groove with our new little addition. We learned a lot about ourselves over the past few weeks in many ways. One thing I learned about myself is in the area of my running.

After White River 50 I declared that I was going to take a break from ultras for a little while and run some roads for a couple different reasons. One...I could stay closer to home...Two...my runs wouldn't take as long...Three...I like to mix things up a little every once in a while. Thankfully I only had to curtail my running very minimally despite the roller coaster ride, and was able to get in some really solid runs on the roads around Portland. I could tell I was getting some really good speed back and feeling confident for a sub 2:40 Portland Marathon in October. Then just about ten days ago as my body was feeling the exponential pounding from the pavement (and probably...no definitely... some added fatigue from parenting) I hit this "wall" that I have never experienced before with running. I didn't feel excited to go out and run like I normally do and was lacking major motivation. I can see this sometimes happening in the dead of the winter but we were having some phenomenal days out here and I couldn't bring myself to get out there. When I did push myself out the door I seemed to just slog through some of the run.

So with the inaugural Pine to Palm 100 approaching on Sept. 18th and many of my friends participating in the event I found myself living vicariously through them and trying to track them all day and night. I skipped my runs on Saturday which was going to be 10 miles in the morning and another 10 in the evening, and then I ended up skipping my 20-miler on Sunday! I found myself looking at all these trail ultras for next year in my free time and had all these enthusiastic goals.

Then on Sunday I suggested to Erica that we spontaneously go back to the east coast to be closer to family. Initially she liked the idea and we started looking into it. I also realized that Virgil Crest Ultras (formerly Iroquois Trails) were happening the following weekend and remembered I had a free entry into the race because of winning in 2008. I called my buddy and RD Ian Golden and asked if I could sneak in and he assured me no problem. I was so amped! Well...after further looking into all the details of traveling with an infant, money, logistics, etc. we decided that it wasn't in the cards and we decided to stay in Portland.

Later that evening it hit me like a ton of bricks. What got me so excited earlier that day was getting back out on the trails! That's it!...I need to get back out on the trails...in the forests...in the mountains! I happened to stumble upon a race that was happening around Mt. Bachelor in Bend, Oregon on Sept. 25th that is serving as the USATF 50k trail championships called The Flagline 50k. I made a few calls...did a little research, and before long I was registered for the race! The next day I went for a trail run up and down Council's Crest and had that pop in my step. I realized something about myself...I am a trail runner! I love running and I am not one of those people that avoids roads at all costs. In fact I am still going to run Portland Marathon but I realized that being out on the trails is something I need on a regular basis in order to feel connected.

So this Saturday Farah turns one month old...the perfect age to introduce her to the ultra community here in Oregon and for her to attend her first race! :-) It looks like a fun course, beautiful weather, and some familiar faces (and fast runners!). I'm really glad I re-kindled that fire...Time to get back out on those trails!....

("I'm ready for that diaper change now dad!")

Welcome To The World Farah

2010-08-31T01:19:00.003-04:00

Erica and I are proud to announce that our daughter Farah joined us on Saturday August 28, 2010 at 9:52 pm pacific standard time. She weighed 7 lbs 9 oz. and was 20.25 inches long. The labor and delivery process made running a 100-mile ultra marathon look like a little jog through the park. I am extremely proud of how brave Erica was throughout the process, and much like running an ultra we encountered some unexpected circumstances. In fact there were many similarities that I saw between running a 100-miler and delivering a baby...however... I knew better than to mention that to Erica in the moment ;-) Although I did get her to choke down a Clif Blok Shot during the labor I got deservedly snapped at when I offered her a Gu in between contractions! Seeing Farah come out and hearing that first cry made my heart melt in a way I never could have imagined. What an amazing process!

I have some more pictures posted that you can see by clicking HERE

When we found out we were pregnant many months ago the doctor told us that our due date was August 28th which serendipitously happens to be my birthday as well. How cool! The odds of it actually happening weren't the greatest...but as we got closer to delivery every time Erica asked when this baby was going to come out I kept saying, "we're gonna have the same birthday!" I'm so happy to share my birthday with my beautiful daughter and we're both so proud to be parents to a healthy little girl. As you can imagine my life has changed already quite a bit. I missed a scheduled 32 miles of running this weekend (to commemorate my 32 years alive) due to labor, and have been getting intermittent sleep of every 2-3 hours. However, I snuck away for an 8-mile run today and I must say that I felt an extra spring in my step.

So the next chapter of our lives has begun and we couldn't be happier. Thanks so much for all the loving support, well wishes, and generosity.

More will be revealed....

Is Tapering Necessary?

2010-08-15T14:59:00.000-04:00

Is tapering for a race necessary? Obviously for some races (like 100-milers) I believe that it is necessary for a taper, but what about shorter races? I know there is a ton of scientific research out there about peaking for a race, and then tapering down for optimal performance; but I haven't found much research of the opposite.

This is why I ask:

Last month at White River 50-miler Anton Krupicka shattered his own course record (a stout record that he set the year before by edging out former course record holder Uli Steidl's time) and when I talked with him afterward he said, "tapering is overrated!" He told me that this race was part of a pretty big week for him putting him well into the 100's for miles. I congratulated him on his stellar performance and we talked a little about this notion of not tapering. Then I told him about my similar experiences of this paradox in the sport.

For me my first experience with not tapering was back in February of 2009. I decided to run The Hudson-Mohawk Road Runners Club Winter Marathon in Albany, NY as my long run to top off a 103-mile week. I felt so strong during the race and instead of slowing down toward the end I actually picked it up the last 10k and went on for the win in 2:47. I had previously run slower times in the marathon when I tapered for 2-3 weeks.

Next...fast forward to April 2010...same scenario...I went into the Peterson Ridge Rumble 60k with a bunch of miles under my belt and was planning on using the race to round out a 115-mile week. I was able to pretty much hold my pace for over four hours (and even surged toward the end of the 36-mile race) and again came in for the win.

Finally, my last experience was also this year when I spontaneously went down to Reno, Nevada and decided to use the Silver State 50k race as a long run to get me right up around 109 miles for the week. Same result...Course record time for the win and I felt super strong the entire race all the way up to the end.

Hmmmm....I see a pattern here. Watch THIS VIDEO to hear what one coach says about tapering in accordance to his cross country runners.

Don't get me wrong I have had great races when I did taper as well and I am not suggesting ruling out the tapering period of training.

Anyone else have any experiences along the lines of not tapering? I'd be happy to hear from you. :-)

Also: Stay tuned for Inov-8 releasing some hot new running shoes including four pairs of minimal road shoes and super stealth trail running editions.

White River 50-Miler Race Report: "Pushing The Limits"

2010-08-07T13:43:00.012-04:00

It's been one full week since White River 50-Mile Trail Run which served as the USATF Championships for 2010 held in the Enumclaw area of Washington state. I have been able to reflect on the race and how it all went down and, like every other race, there were things I could have done differently. Though I must say that I feel very satisfied with how I ran against a deep field of experienced ultra runners on a pretty tough course. The course climbs a staggering 8,700 feet over 50-miles and does so in two big, "never-ending" climbs as seen below.

This race was to be my last ultra marathon for a while with our daughter being due the week of August 28th, so I wanted to "leave it all out there on the course." Even though I was coming off a solid 4th place 20-hour 100-mile run at Bighorn on June 18th I felt that I really wasn't able to "open it up" and run like I can based on the terrain. I knew that the course at White River would suit me in a way that the Bighorn course did not. The stage was set at The Crystal Mountain Ski Resort in the shadow of Mt. Rainier, and at this time of summer in the Pacific Northwest it is absolutely breathtaking.

A few days prior to race day I had heard that elite ultra runner and course record holder Tony Krupicka was jumping in the race after his amazing 2nd place at Western States 100 just a few weeks prior. Before that news I was thinking that the man to beat was ultra rookie and 19-year old Montrail sponsored runner named Dakota Jones. Besides these two studs there was a man that needs no introduction Scott Jurek, and about ten other runners that can flat out run! This was definitely the most competitive race that I've competed in and I really enjoyed meeting everyone.

(And we're off!!!! Photo taken by Glenn Tachiyama just a few seconds after the start)

The first few miles I took off out in front and honestly I felt like it was a pretty casual pace. Maybe that was a good sign but eventually Adam Campbell from Canada caught up to me and we ran together for a bit. I knew that he had some serious speed based on his Chuckanut 50k race back in March, and after about four miles he pulled away from the pack. It is common for me to start out a race of any length pretty quickly and then I just settle into my own groove. Also for this race I wanted to get a "head start" on Tony, Scott, Dakota, etc. on the first big climb which came around mile six.

(No elevator here...we're taking the stairs! Tony, me, Scott, and Josh Brimhall tackling the first major climb. Photo taken by Eric Barnes.)

Eventually a pack of guys caught up to me as I switched off power hiking and running up the first long climb. I knew this was going to happen but I was able to I stay with the flow of traffic. There were some talented runners out there and on the flat sections and downs I would pass them back trying to stay out front. They must have thought I was crazy but I knew that I had to take advantage of my strengths from the very beginning if I wanted to be competitive in this race.

As for shoes I ran in the very light Inov-8 F-lite 220's which was the first time I have run this distance in them. They felt good although they didn't breathe too well as the race went on and as it got hotter. The trade off was the very comfortable upper and light weight. There were a couple brief times when I slid on some dry, sandy downhills, but other than that they were quick and nimble.

Here is a video of some of the terrain and runners on the course shot by runner Paul Ward and his wife. You can see me at the 2:30 mark following closely behind Scott Jurek with Dakota Jones right on my tail!

At the top around 14.5 there was an out-and-back section where we were able to see how the race was shaping up. I was surprised to see Campbell still out in front but Tony was right behind him just ready to pounce on him like a tiger in the jungle. Then it was Dakota in third and Tim Olson (who is new on the scene and super strong) in fourth. I hit the aid station in fifth and started heading back down. Around mile 16.9 Glenn Tachiyama caught a picture of us coming down the trail with Mt. Rainier in the background and as you can see on my face I was feeling good. Thanks for everything Glenn and good to see you out there as usual! I still felt strong at this point and knew I had a long descent. Here we go!

At this point Scott Jurek and I linked up and "leap-frogged" a couple times before I settled in behind him for a few miles. I joked that I was "drafting the Jerker" and we congratulated other runners as we passed them on the out and back portion of the race. Pam Smith (who was fifth place woman) joked that she thought maybe Scott and I were trading vegan recipes out there on the trail! ;-) When we finally made it to the next aid station at Buck Creek (mile 27) I pushed passed Jurek after grabbing some bananas, potatoes, and gels, and realized that I was in fourth place behind Campbell, Krupicka, and Dakota respectively.

Moments later as I was starting the gradual climb I see a runner in red coming at me down the trail limping on one leg. It was Adam Campbell (who was in first place) explaining to me that his Iliotibial Band was screwed and that he had to drop. I felt for him because I have had that happen to me before...in fact the only race I ever had to DNF was a 50-miler when my leg couldn't bend anymore due to the sharp rubbing pain. So now I moved into 3rd place behind Anton and Dakota and this made me pretty excited.

From approximately miles 27 to 35 I held off Jurek and the rest of the pack up the endless climb to Suntop. I was really proud of the way I tackled this hill. I ran a lot of it and power hiked a good deal as well. I have been feeling really good about the speed that I can power hike. It really is not that much slower than my run going up. I thought about what my buddy Joe Grant told me about this section. He said something along the lines of, "this is where the race could be won."

It was getting hot in some of the exposed sections but I continued to motor up the mountain. As you can see HERE and HERE I was working hard going up the rocky section of trail that seemed to just drag on forever! I said Hi to photographer Glenn Tachiyama again although I wasn't in as good as a mood as I was hours earlier. I kept looking back expecting to see Jurek or some of the other runners but there was nobody in sight. Finally, about a quarter mile from the summit Scott Jurek and Greg Crowther caught me on a switchback and overtook 3rd and 4th place. I told Greg to go after that sub-7 hour that he so methodically had broken down and yearned for over the years.

When I made it to the aid station at the summit ultra running legend David Horton told me that Jurek just left here a minute ago and told me that I was doing great. I had been seeing Horton periodically throughout the day on the course and he would give me words of encouragement along the way. I couldn't believe how well I was running with some of these "big dogs" in the sport. The aid station volunteers told me that I have a 6.6 mile descent and to just stay on the dirt road. Oh boy...this is right up my alley! I took off with a notion that I could catch back up and pass these guys to finish in the top three. I said to myself, "how bad do you want it?!"

As I opened up my stride and pounded down the road I looked at my Garmin to see a 6:20 the first mile! Whoa...I love gravity....especially this late in a race. Miles 2-4 of the 6.6 were pretty much the same... but still nobody. I knew Greg was a fast marathoner and Scott was a world-class ultra runner but I was really turning it on. Then at about the 5 mile mark I caught glimpse of Scott's bright yellow Brooks jersey off in the distance. I continued to reel him in and eventually passed him at the 5.5 mile mark.

Just as I passed him...not even an eighth of a mile past him...I felt my hamstring start to cramp a little. I couldn't hold my pace to stay in 4th and had to slow down a bit dropping back to 5th. I guess I took the downhill a little too ambitiously!

When I rolled into the last aid station at mile 43.4 I was really focused on just holding it all together. I quickly grabbed some food, gels, and caffeine, and made a relatively quick transition. I didn't think catching Scott and/or Greg was out of the question, but I wasn't completely focused on it. I also didn't want my muscles to seize up to the point where I got caught by Olson, Brimhall, Lint, etc. who were relatively close behind. I was simply running this last 10k technical section hard enough to just stay above my threshold of cramping. I definitely slowed down but I was satisfied how I pushed myself consistently retaining my 5th place position. I definitely looked back a few times in fear of being passed with a couple miles to go. The last few miles were so mental for me and I was so ready to be finished!

Finally I came to a sign that said .4 mile to finish...YEAH! I got this! One last look back and I turned the corner into the finish line area to see Tony, Dakota, Scott, Greg all standing around talking and cheering me in. It was such a great feeling! I pumped my fist a couple times to the cheering crowd and crossed the finish in 7:02:57...good for 5th place!

Full Results can be seen HERE

You can see in the video below (by John Wallace III) by the way that I was running that I definitely left it all out on the course....just like I had intended :-) I came in at the 3:10 mark in the video.

Not only was this race potentially the best race that I have run but it is up there with my favorite. Scott McCoubrey and his team of friends and volunteers have this down to a science. Thanks again Scott!...I really appreciate everything and seeing you out on the course and smacking a high five was great :-)

The awards ceremony was awesome and it was fun to be given another USATF medal. Last year I got one from Waldo 100k and this year Scott McCoubrey's son did the honors of putting the medals around our necks.

(Jurek and I getting our "heavy medal"!--photo by John Wallace III)

I carpooled with Amy Sproston who took 2nd female and ran an incredible race, and Pam Smith who, for just placing 10th at Western States 100, ran super strong a finished a tough course in 5th. We had a great ride home and among others represented Team Oregon well!

(Amy Sproston 2nd Female, me 5th, Pam Smith 5th female.--Photo by Ronda Sundermeier)

Another one of my favorite things of this race was the fact that I got to see my friend from Ithaca, NY Nancy Kleinrock. Not only did we serendipitously run into each other in the parking lot before the pasta dinner but we got to hang out before and after the race a bunch. The icing on the cake was that, after having a frustrating year of injuries last year, Nancy raced to a course record for her age group and took home $700. More importantly she ran really well and had a very fun experience out here in the Pacific Northwest! Great seeing you Nancy and good job! :-)

Well...that was a lot of fun and I feel really satisfied. There is always room for improvement and I know what to work on for next time. Tentatively my next ultra marathon will be the North Face Endurance Challenge 50-mile Championships in San Francisco, CA on December 5th this year. Before that I am planning on running Portland Marathon and Lithia Loop Trail Marathon.

Stay tuned for the greatest and most exciting ultra marathon of them all...me being a dad! Woohoooo! Happy Trails everyone and hope you're enjoying the summer where ever you are :-)

Great NW Mountain Run

2010-07-27T18:05:00.011-04:00

(screamin' down the mountain towards the finish in the 2010 Great NW Mountain Run)

Have you ever run in a singlet, really short shorts, and minimal trail running shoes up a snow covered mountain in late July? If you haven't and want the feeling of grabbing a handful of snow mid-race in the thin mountain air, and melting it all over your sweaty, pulsating head then you should try the Great NW Mountain Run!

Having my mother and her husband Tom in town for a few days left me feeling obliged to show them some areas that I love the most out here in beautiful Oregon. I got an email about a week ago from Richard Bolt about the "Mountain Hill Climb" race that was going to be taking place on Mt. Hood.

This type of race is a little out of my element but I am always anxious to learn more and try out different things. I drove from Portland about 50 miles away ( which sits at about 50 feet above sea level) and showed up about ten minutes before the start on Mt. Hood at about 5,000 feet above sea level. I registered quickly, and threw on some shoes before jogging around the parking lot at the historic Timberline Lodge.

Before I knew it the race director led us to the start line. It was an absolute gem of a morning! He gave us a few directions and without a build-up or countdown said...."go!"

(my mom wasn't able to get her camera up in time as I darted off the start line down the hill!)

I'm much better at bombing down mountains than running up them so I figured I'd better get a head start on some of these guys. I ran down the half mile or so paved parking lot at probably a five-minute pace and then turned up into the forests. There weren't any trails to speak of....can anyone say "fell running!" In true Inov-8 style we made our way up the forested mountain beneath one of the ski lifts. Then after another half mile or so we took a right and traversed toward the lodge where we would start the major climb up to the Silcox Lodge at around 6,300 feet above sea level.

(Traversing over to the major climb of the race...but already feeling the pain!)

As I started up the trail I recognized that this was the same route that I took up a couple weeks prior with some of the students with disabilities from Camp Kiwanis. I was huffin' and puffin' but I tried to remember each and every student and how some of them powered and persevered their way up despite major physical and mental obstacles. That helped a little but it was still really difficult. At one point the course turned to the left and I kept going straight...but I hear a yell from way below that said, "Yassine! Left!...Left!" It was Sean Meissner getting me back on track! Thanks my friend! :-)

Running eventually turned into "power hiking" and I practiced some long, hands-on-your-knees strides up the steep mountain. Finally I made it to the top but I had some company. Enter Mitch Thompson. He had been gaining on me up the climb and finally did so at the summit. I knew that as long as we didn't have too much more incline that I would be able to take him on the downs.

We made our way across the ski slope where a couple snow boarders carved past us. This was so cool running through snow and having people ski and snowboard past us. I grabbed some snow and rubbed it all over my head. I quickly grabbed a cup of water and caught up to Mitch who had moved into first place.

Once we started hitting the downward, technical trails I took back the lead and tried to push all the way to the finish. HERE is another cool shot of me lettin' it rip down the mountain!

There was one last little climb before I came into the finish for the win with a time of 39: 52. The course was tough but it was only about 4.5 miles. Maybe I should have done a 90-minute warm up and another 90-minute cool down. It was weird to be done so quickly!

I wore the Inov-8 F-lite 23o's which weren't a horrible choice but again thought I made the wrong decision. In hindsight I would have loved to have the X-Talon 212's to dig into the sandy trail especially while climbing and negotiating some of the snowy sections. Oh well...they still helped me take home the "W" and a check for $100! ;-)

Full Results can be seen by clicking HERE

(Enjoying some well-deserved refreshments post-race)

It was great to have Erica, my mom, and Tom there to root me on and to share the beauty of this stunning part of the country.

Now it's time to taper down for what's shaping up to be another epic run at White River 50-miler on July 31st.

Race for the Animals

2010-07-10T17:43:00.005-04:00

After a week's worth of being a counselor for students with disabilities out at Mt. Hood I was given a little reprieve from the exhaustive yet super rewarding work. I came back to Portland Friday afternoon and hung out with Erica for the afternoon and then decided to try and get some miles in (which I didn't get a whole lot of while at camp). It was kind of nice though to recover from Bighorn and I was still able to run about 25 miles throughout the week in the stunning Mt. Hood National Forest.

So Friday afternoon I did a nice hilly out and back from home up to Wildwood Trail, Council's Crest (Marquam Trail) down to Terwilliger (Duniway Track) and back for about 18 miles. With the heat wave in Portland I went through about 40 oz. of water and felt the heat take a toll on my body...especially after the long, full week.

Last week I got an email from someone telling me about a Race for the Animals that promotes vegan lifestyle and that it was taking place right down the street from where I live on Saturday morning. I decided that it might be different to go throw down a fast 10k trail race to get the legs moving and engine revving again...plus it's on the trails of Forest Park that I'm so accustomed to running. We started and finished at Lower Macleay Park and did a decently hilly 10k loop up to the Wildwood, down Wild Cherry to Leif, up the Aspen Trail, and then back down to Macleay Park.

I went out hard with a couple younger fit-looking guys from Linfield College...named Sean and Scott. After about two miles Sean started pulling away from me in second place and Scott in third. We started hitting some hills and although they weren't huge they hit you hard when running at a high intensity...especially after running 18 hilly miles the night before!

As the race went on I realized that I probably wasn't going to catch Sean but wanted to maintain second place if I could. When I finally made it down to the Aspen trail someone told me that I was in first place! uh oh...he must of got off course! Sorry dude...I know the feeling...been there...done that!

So I pushed on down the Macleay Trail toward the finish and as I was crossing the bridge maybe a quarter mile from the finish I took a look back and I see Scott kicking pretty hard to catch me. I threw in a pretty hard surge and buried him and came threw for the win in 41:23. Sean definitely would have killed it and probably would have went sub 40 minutes if he didn't make the wrong turn. I had a good time though meeting people and talking with locals and also with some people visiting town. It was a gorgeous morning and the trails were dry and fast...and the temps were starting to heat up as we finished. I was also happy to support a cause that I believe in and I think that Northwest Veg does a great job.

I took my prize gift certificate, scooped up Erica, and we headed to a local Indian Restaurant for some lunch. I'm heading out for some more miles tonight, and tomorrow morning in preparation for White River 50-miler at the end of the month....and headed back to camp at Mt. Hood in the morning for another week.

Last week definitely gave me a little taste of what it is going to be like being a parent. Not only in terms of taking constant care of a child 24 hours a day...but in having to sneak in runs when ever you can swing it!

Below are some pictures of Trillium Lake where I camped all last week and where I'll be the next week as well.

Excellent trails to run around the area and not a bad backdrop of Mt. Hood!

(Mt. Hood at dusk from Trillium Lake)

(Getting a little upper body workout and some Vitamin D!)

Here is a little introductory video of the great work they do out at Mt. Hood Kiwanis Camp.

A Moment with Mr. Buck

2010-06-30T15:57:00.003-04:00

This morning a crazy thing happened to me out on Forest Park's Leif Ericson Trail. I have run hundreds of miles on this trail and have never seen any wildlife. It is a heavily traveled old fire road that is inaccessible to vehicles and I like going there sometimes because it has mile markers every quarter mile. I also like how it undulates and snakes around the forest never giving you too flat of a road and you can never see too far ahead of you.

So this morning I came around a corner and there he was...A young 8-point buck standing in the middle of the trail...staring at me with his symmetrical velvet rack. At first I stopped and we had our little moment of checking each other out. Then I yelled and threw my arms for him to carry on. That didn't work. I noticed that there was a steep cliff on one side and a rock wall on the other...and for some reason he didn't want to go the other way. Instead he put his head down and started coming at me! I must admit I got freaked out! I turned and sprinted the opposite way at like a 4-minute pace...and all that I could think of was THIS.

I turned the corner and about 1/8th of a mile later I turned back around and could see that he came even further down the trail. I just stood there and watched and eventually he went up into the woods. WOW! That was unexpected...I wanted to get the legs moving quicker today and that definitely helped.

I continued on with my run and was able to do a solid 7 x 400 workout (70 seconds, 80, 80, 75, 75, 79, 78 seconds) after my little encounter. I have been feeling good and recovered after Bighorn for the most part and am so happy to be back in Oregon where the weather and trails have been phenomenal.

I will be working a camp at Mt. Hood the next couple of weeks and prepping up for White River 50-miler on July 31st.

I hope everyone has a great fourth of July...have fun...and watch out for those charging deer!

Bighorn 100 Race Report

2010-06-24T13:33:00.011-04:00

The Bighorn Wild and Scenic 100-mile ultramarathon that takes place in the Bighorn Mountains starting near Dayton, Wyoming is definitely what the name suggests. For god's sake last year the winner (Karl Meltzer) got chased and kicked by an angry mama moose!

This was to be my third 100-mile ultra and first real mountain 100 that starts around 5,000 feet and tops out near 10,000 feet above sea level on a pretty rugged mountainous course. I had been training hard for this race ever since I recovered from a less enjoyable and injurious 100-miler last September at 100 in the Hood.

A few things different about this race compared to my first two 100's were:

1) This race starts at 11am on Friday which forces everyone to run completely through the night (my first two 100's I finished at 3am and midnight respectively).

2) I would be running/racing at a higher intensity for the entire race with the higher level of competition here, and my current level of fitness. (My first 100 was...well...it was my first and my second one I was injured the last half of the race).

3) The altitude (going up over 8,000 feet when I do most of my training at or near sea level in Portland) and the exposure and heat (well...not a whole lot of sun and heat in Portland over the winter either).

So that being said...race morning I woke up in my tent at The Foothills Campground at about 6am. The next 4 hours I was a nervous wreck. Not so much about the race...well maybe a little... but when you're about to embark on this grueling mental and physical quest you (or at least I) get pretty squirrelly! Joe Grant, Geoffrey Donovan, Jeff Browning and his family, and I all shared an area next to Rob Erskine and his family. It was an ideal setup right next to the finish line area and showers/bathrooms, etc. Joe reminded me to take some deep breaths but the waiting around was killing me!

Finally we got shuttled to the start line area which was 3.5 miles away from the finish and we were able to see the endless dirt road we would have to finish on some 20 hours later. That thought made the butterflies flutter even more but I tried to stay focused. As we got closer to game time I became less nervous and got more into a confident, "let's go" state of mind. I see my expected competition all around me...My Inov-8 teammate and good friend Joe Grant, buddy Jeff Browning who has won this race all three times he's run it, North Face runner Mike Wolfe, Vasque Runner Duncan Callahan, and a bunch of other guys who looked fit as the sun glistened off our furled brows. After a singing of the national anthem and a prayer by Sam Thompson we were off into the rugged Bighorn Mountains!

(Randy Benthin, Me, Joe Grant, and Jeff Browning right before the start)

(Singing of the national anthem and prayer before start)

We had about 1.5 miles on the dirt road until we turned up into the singletrack where we would have about an eight mile climb. I ran with Mike Wolfe for the first few miles (super nice guy) and we got to know each other a little better. He told me that he had run a pretty strong 2nd place here a couple years back, and that he lived and trained at altitude up in Montana. He seemed fit from the get-go and I could tell he was going to have a good race. On the exposed climb I could tell for myself that I would have to knock the pace back a little. Joe and another runner named Rob were a little bit out front but then Joe just kind of pulled away. Then it was just Joe, then Mike, then me kind of spaced evenly apart.

(singletrack after we turned off the road)

(Trying to keep up with winner and course record holder Mike Wolfe)

(beautiful scenery heading up out of the canyon)

From miles 8-12 I was starting to get into some nice running after the initial climb (except for a 3-5 minute detour) and pushed and picked up the pace all the way to Dry Fork aid station. From there I was in fourth place behind Wolfe, Joe, and a Colorado runner named Cory Hanson. I descended pretty quickly over the next 15 miles despite feeling a few cramp-like symptoms. S-caps were popped and I felt that I really stayed on top of my hydration and nutrition. I think I'm starting to get this thing down! :o)

Eventually I took over third place and made my way into the Footbridge aid station at mile 30 and my feet were really bothering me. I could feel some hot spots, blisters, and just overall pain in the balls of my feet from the rugged course. It was not a great feeling considering I had 70 miles to go! I wore the Inov-8 X-Talon 212's (and so did Joe) although I was feeling that it may have not been the best choice for me in this particular race. As I left Footbridge Oregon runner Jeff Browning came up behind me and we exchanged a few words and tried to help each other up the climb a bit. We didn't talk too much but just enough to kind of pull each other along. It was like an 18 mile climb to the next big aid station and turnaround at Porcupine at mile 48. Jeff eventually put some space between us as we got higher and higher, and I started feeling really bad around mile 45. May have had a little to do with the altitude too but I hit a real low spot. I even contemplated dropping out...my feet were throbbing, my energy levels felt a little tapped, and Duncan, and Hanson blew past me just before the turnaround.

So there I was mile 48 walking into the cabin to get weighed to make sure I didn't lose too much fluid, etc. and I was met by Josh Nordell (who is the husband of woman's winner Ashley Nordell). I told Josh my situation and he quickly quieted my negative chatter. Josh took control of the situation, grabbed my drop bag, handed me my gels, stuffed my shorts with food, etc. He put my jacket on for me and handed me my headlamp and never once in that time did he entertain the thought of me dropping out. Instead he told me some things that stuck with me for the rest of the race. He said, "Yassine...this is a race of patience!...just be patient...you're doing awesome...don't worry about your feet...they will eventually go numb!" This may sound kind of cheezy but something about the way he handled the situation and talked to me, and walked me out of the aid station left me on the verge of tears. From that point on I was a different person. I was freakin' charged up! I took off for the 18 mile gradual descent back to the Footbridge. I think I hit the 50-mile split at around 9 hours and 45 minutes or so and I was starting to cover some serious ground. I had eaten some hot noodle soup and broth at the Porcupine aid station and I think that had something to do with my return. By mile 55 I had blown past Duncan Callahan and his pacer, and Cory Hanson and moved into 4th place. I continued to push the pace to see if I could catch any others.

During this time I remember consciously thinking about a few things that veteran ultra runners Krissy Moehl and Justin Angle had told me a few weeks prior to Bighorn. It involved being patient and saving some for later in the race. I kept remembering what Krissy said about letting a little bit more out as you go. So...now that I was feeling good I didn't want to let too much out too soon and fizzle out by mile 80. Also, I knew that I had a treacherous climb at like mile 66 in the middle of the night that I was not terribly looking forward to confronting.

I made it to the Footbridge (mile 60) and tried to scurry out as soon as possible. I chugged down one of my Guayaki Yerba Mate' Energy Shots and re-stocked for the big climb. I was also listening to my ipod at this point and it really helped me to zone out a little. At one point going up this climb I felt like this had to be one of the most difficult things I have ever done. I mean it was like 2 am and I have run 70 miles and it feels like I am not going anywhere up this mountain! This is the point in 100-mile races where you are forced to ask yourself what you are made of. What am I going to do???...sit here and cry and feel sorry for myself and my screaming feet?? I tried to suck it up as best as I could and after what seemed like hours I saw a red light at the top. The voice in the dark said, "how was your climb?"...I said, "Tiring"...He said, "that's what the last guy said!" I knew that was the last dramatic climb of the race and that it was all pretty manageable the rest of the way home (relatively speaking!).

Mile 75 or so and 4 a.m. my batteries died in my headlamp and I was forced to stop and change them off of very little light from my Ipod Nano. I reached another point of the race at this time that every single step was unbearable pain, and I even started changing my gait and footstrike. Like so many other things...eventually it passed and my feet numbed up and I was running strong again. Just before I came into the Dry Fork aid station I saw a runner's head lamp turn around and look at me way off in the distance. Holy crap! Who is that?! Joe?? Browning?? It definitely wasn't Wolfe because I was getting updates that he had pulled ahead by over an hour! Again, it seemed like it took forever for me to get up to Dry Fork and when I finally did I was beat. I tried to eat something but nothing appealed to me. Margie graciously massaged my knotted up trapezius muscles while someone told me that Jeff Browning just left here about 6 minutes ago! I was pumped that I was so close to this experienced mountain 100-mile runner, but at the same time I was struggling in terms of efficiency. I knew that If I could make it to like mile 90 that it was all downhill and flat from there.

The sun came up and it was freakin' amazing! Electric pink sky coming over the canyon walls and it gave me a newfound energy. I wish I could say that I was running these downs like I could, but like so much of the race, the terrain was less than ideal. Even the ATV and fire roads, where I thought I'd be able to open my stride and make up some time, were completely uneven and rutted out. That's why I believe my feet were so destroyed. By mile 90 I was happy to be moving at a consistent pace and I figured that I could go under 21 hours if I kept at it. I even thought I saw Jeff at one point so I continued to hammer as best as I could. When I finally made it down to the road that we started on a day earlier I had five long miles to go. This was one of the more difficult parts of the race for me...believe it or not. You are so close to the finish but your body and mind are spent and one mile seems like it takes FOR-EVER! I had to detach my mind and just run..."it will all be over very soon"...I kept telling myself.

(sunrise shed light on a new day)

(heading back down to the road to the finish)

Running into that park where the finish line area was set up was such an unexplainable feeling. It was about 6:43 a.m. on a Saturday morning and I just covered over 100 miles on foot through some of the more rugged areas of beautiful Wyoming. I had conquered the Bighorn 100!

Finishing in 4th place overall with a time of 20:43 was satisfying beyond belief for me. But even more gratifying was the way I ran. I ran calculated and in control just about the entire time. Most importantly I tapped into something bigger in this race, and that is one of the reasons I love ultra running. It wasn't about what time I finished or what placement I came in at the end. It was about the journey and being so grateful for the gifts I have in my life today. I thought about my Aunt Kathy who just passed away ten days prior, and my daughter who will enter this world in a couple months. So many things go through your mind during a race like this and I feel that these races empower us to overcome any obstacles in life. Bighorn and other ultras are vehicles to take us there. I'm still trying to figure out how to explain it but I know there is something special there....and if you're still reading this you probably know what I'm talking about.

Thank you to everyone that made Bighorn 100 such a memorable event. Thank you Erica for your loving support and reminding me why I do these races. I think of you often while I am out there :o)... Congratulations to all the amazing runners who took part in the different races last weekend. The race directors were super friendly and I really loved that good ol' country western hospitality. Oregon had a great contingency out there and big congrats to Ashley Nordell for sticking it out for the win. Also, to all the people that ran Bighorn 100 as their first...wow...that's impressive!

Honestly, Bighorn was one of the most beautiful places I have ever been and this race had to be one of the most difficult things I have ever done too! So with another buckle on the belt it's time to move on and see where the journey takes me next...Bighorn was a blast!

Full Results and Splits can be seen by clicking HERE

Bighorn 100 Update

2010-06-21T10:33:00.003-04:00

(One of the canyons we made our way through this weekend)

I'm here in Denver, CO still trying to gather my bearings from The Bighorn 100 mile race this past weekend. I ran a strong race and was very pleased with my outcome, although I must say it was the most difficult race I have run so far. It was also one of the most beautiful places I have ever seen!

I finished in 4th place overall with a time of 20:43. Full results and splits can be seen HERE. I will try to post a full race report when I get back to Portland.

Rest Well My Dear Aunt

2010-06-09T00:17:00.003-04:00

In the midst of finishing up my spring term and putting the finishing touches on Bighorn 100 I received a disconcerting call this morning from my mother on the east coast. I had just finished one of my three final exams over the course of Tuesday and Wednesday and had a little pep in my step. I was happy that I was one-third of the way completed, and I also felt that I did well on the test. It's amazing how quickly things change in life.

My mother told me that my Aunt Kathy passed away this morning in the hospital in Pittsburgh, PA. Last autumn my Aunt Kathy was diagnosed with cancerous tumors in her lungs and brain. Things did not look good from the get-go, but she fought hard for the last several months. At the young age 49 she passed through the stages of denial, disbelief, and numbness...to anger and blaming others. Then I think she reached a stage of depression, sadness, and crying. Eventually my wise aunt came to acceptance and coming to terms. I talked with her periodically over the phone and through email, and couldn't believe the amount of bravery, courage, and positivity she had to muster each and every day as she would have to stare death in the face. On June 8th 2010 her day finally came and she will be missed very much.

Aunt Kathy let me drive her car before I ever had a driver's license. I smoked cigarettes with her and had good talks. She helped me through some difficult times in my life. She loved cats so much and had lots of love to give them. I remember when she came to one of my triathlons in Ithaca about 5 1/2 years ago and she asked if Erica was my girlfriend. I said, "no...we're just friends". I think she could sense something brewing there! She was very smart and intuitive, and had a great sense of humor. I miss her laugh already.

(My Aunt Kathy and me at the Ithaca Triathlon at the YMCA)

With Bighorn 100 in less than two weeks I have decided that I will wear this black wrist band on my arm in memory of my loving aunt. When it gets tough I will rub the band to my face and remember what an impact she has had on my life.

I love you Aunt Kathy...We will miss you sorely

"The Hay is in the Barn"

2010-05-31T15:55:00.006-04:00

This expression is commonly used amongst runners when they have completed their training and are transitioning into the tapering period before a big race. Farmers used to sit back and admire the hard work they put forth stacking bails of hay into the barn for the winter knowing that the hard work is finished and now it is time to relax a little. I think it is a great analogy and that is my current status right now with Bighorn 100 right around the corner.

So with five months behind us this year I took a look back at my "bails of hay in the barn" and to be honest I feel quite pleased.

For the month of March I started feeling like I was getting some good fitness back, had a good race up at Chuckanut, and felt like I was honing some speed back as well. I only ran 285 miles for that month but felt like I really focused in on some quality rather than quantity.

April was a solid month for me and I trained right through a win at Peterson Ridge Rumble 60k, and had a solid 3rd place performance and pr at Capitol Peak 50-miler. I ended up running 346 miles for the month of April and felt like I was starting to reap some of the rewards of increased volume.

I really couldn't be more pleased with the month of May. I mixed things up a little this month and added a little spontaneity and spice into my training, and I feel that my body and mind responded well. I ran 401 miles for the month that included a course record 50k performance down in Reno, NV at the Silver State 50/50. We had a fun road trip down to Nevada and it was good to get to know the central Oregon crew better. I also headed up to Seattle on a whim this past weekend for some good training with Krissy, Justin, Gary, Tom, and Piper. I also wanted to get one last long night-run in before Bighorn so last night around 11pm I grabbed my new Petzel Myo headlamp (totally recommend this lamp) and hit the Wildwood Trail going over Pittock into Forest Park and back home for 20 miles. The quality of light illuminating from my headlamp left me feeling more confident as I head into Bighorn without a pacer or crew. Also, after running a solid 34-mile effort on Saturday with 10,000 feet of climbing, I really simulated what it would be like running through the muddy trails in Wyoming in the middle of the night. It was definitely surreal and at one point in the run I truly felt and heard a little voice say, "You're Ready". I got home scarfed down everything in sight, took a shower, and then stayed awake to drive my mother-in-law to the airport at 4am. Needless to say I spent the first half of Memorial Day in bed! ahhhhhhhhhhh!

(Justin Angle, Tom Ederer, Me, Krissy Moehl, and Piper on Tiger Mt.)

Feels good to "have the hay in the barn". These last five months have been so great getting transplanted into the ultra running scene out here in Oregon. I've been so lucky to have epic training grounds in The Columbia River Gorge and Forest Park, and feel that they have contributed to my improvement of strength and speed. I have met so many wonderful people too and am truly honored to be running with some of the great ultra runners I used to read about in magazines when I was relatively new to the sport back on the east coast.

Thank you Erica for putting up with me and supporting me when it probably seemed that I was running (or thinking about running) constantly!...and all the muddy shoes, sticky Gu packets, dirty car, obsessing about little minor injuries, etc. etc.! I was definitely getting some confused looks when I told Erica and her mom that I was heading up to Seattle for a 34-mile training run, and then I was going to run through the middle of the night when they were sleeping. Thanks for understanding :o) You're gonna be a great momma Erica and I'm excited to start this new "ultra-marathon" with you as we become parents.

(beautiful pregnant momma...with her momma!)

I know a lot of people are really looking forward to all the hype of Western States 100 this year, but I feel that Bighorn 100 (which takes place the weekend before) is going to be one of the most competitive years ever. It definitely feels good to know that the bulk of the training is finished and that all that I have to do is rest up (which can be difficult), and get myself to Wyoming in a good head space. In a couple weeks I will be ready for another amazing adventure into an absolutely scenic part of the country, and take another crack at the daunting distance of a 100-mile ultramarathon!

Silver State 50k Race Report

2010-05-16T20:23:00.003-04:00

It seems that some of the benefits of spontaneity ended up paying dividends for me this past weekend at The Silver State 50k in Reno, Nevada. I had a really fun time traveling to Nevada for my first time with Sean, Ashley, and Jeff, and it was great to get to know them better. Also, staying at Jeff’s place in Bend and meeting his wife, kids, and pets was a treat to say the least. Thanks for the hospitality! :o)

We left Bend Friday morning and drove about four hours and then stopped at a campground that Meissner knew about and we all went for a five mile run to loosen our legs and break up the ride. Man it felt good to run with no shirt on and feel the sun on our skin. After that we continued on for a few more hours into Reno and made our way to the restaurant that was hosting the race packet pick-up and race briefing.

After carbing up some more and seeing some familiar faces we headed out to the motel which was a five-minute walk from the starting line. Ashley and Jeff were running the 50-mile race and Sean and I opted for the 50k. Both races boasted big climbs and very exposed terrain, and the weather was looking to be in the upper 70’s. This race was a really good trainer for Bighorn (for Ashley, Jeff, and I), and the stage race in Moab that Sean has coming up.

Race morning around 5:30 a.m. after Jeff and Ashley left for their 6am start I called my niece Lydia on the east coast who was turning 7 years old. I wished her a happy birthday, chatted for a few, and then after a bit Sean and I made our way to the starting line. It was a little cool in the morning but sunny and I could tell that it was going to be hot. I lined up at the front and within moments we were off! I wore my bright blue Inov-8 F-lite 230’s. They were a great choice for a dry Nevada course and I even had some folks approach me afterward intrigued by the shoe and the brand.

The first few miles of the race were gently climbing and I held back as best as I could with a group of five or so runners. Surprisingly I was feeling really good considering I had not tapered for this race and had already run 65 miles for the week leading up to it. As we continued Chikara Omine and Peter Fain (the course record holder) dropped off and it was just Victor Ballesteros, Chris Knorzer, and I. We started hitting some long, decently steep climbs and the sun was really starting to beat down on us. Also, as we were climbing upwards of 6,000 feet I was starting to feel the lack of oxygen affecting my running (we would eventually climb to over 8,000 feet). It wasn’t much, but enough to leave me gasping a little as we climbed allowing Victor and Chris to pull away. I kept powering up though and never really let them too far out of sight. The climbs kept going and going and I reminded myself that this is what Bighorn 100 is going to be like next month. There were some epic views of the Sierra Nevada mountain range from the top and I loved the singletrack sections as always.

On the downhills I would open up my stride and just bomb! Eventually I would catch up to the two and we all must have switched out the lead like ten times. The next 10-12 miles were like a “cat and mouse” game with Victor and I as he would catch me on the ups and I would surpass him on the downs. Chris remained out in first just a little bit ahead and was looking strong and consistent on everything.

Around mile 18 there was another long, exposed climb and the cumulative miles on my legs combined with the heat had me feeling the burn as I hiked and struggled a bit. I just didn’t have a lot of power going up and I watched Victor just motor up the long technical hill and disappear. At this point I re-directed my thinking to Lydia and her birthday party and picturing everyone out on Nobles Hill in NY state having a good time. Then I started remembering when she was born and how much life has changed since then. Next thing you know I was at the top and feeling much better! :o) I knew that the majority of the way to the finish was downhill and that I was able to catch these guys all day on the downs. I popped another S-cap and gel and decided to get after it and run these last ten miles in honor of Lydia’s day of birth! :o)

Miles 21-31 I just hammered like a mad man! It wasn’t long before I swooped past Victor and then Chris, and once I passed them I kept laying the hammer down to ensure not getting passed back again. At one point (around mile 28) in a huge open area I took a look back up the mountain and didn’t see anyone for a long way. I knew that if I just stayed composed that I had it wrapped up. I had enough fluids on me and blew through the last aid station with my scopes on the finish.

Finally I made it into the finish area and read the clock. It said 4:02! Peter Fain’s course record was 4:25 and I had no intention of going after that…let alone smashing it…it just kinda happened! A couple minutes later I turned around to see Victor coming in to the finish who also came under the previous course record. Not long after that Chris, and then I was super excited to see Sean Meissner show up feeling good. Nice running guys!

I went straight to the kiddie pool that they had at the gazebo area, hosed myself off, and submerged myself in the pool. Next, I visited the complimentary massage tent and enjoyed a nice flush, and then made my way to food. What a great selection of home made meals with many vegan options and super friendly volunteers to serve you. My favorite item was the Spanish gazpacho…I went back a few times for more! :o)

After nourishing ourselves we knew that the 50-milers would be showing up relatively soon. Through “guesstimation” Sean predicted around 7:20-7:30 for Jeff to arrive and maybe another hour for Ashley. Literally about one-minute after Sean said that I look over and see a green Team Patagonia shirt way off in the distance! “There’s Bronco!” Jeff came in for the win in like 7:12 just missing the course record by 86 seconds. Ashley was next and she put forth a stellar performance coming off of Macdonald Forest 50k last weekend and placing 2^nd in 8:20 behind superstar Joelle Vaught. I guess as a carload we did quite well and represented “Team Oregon” properly! :o) We all headed home with significant sunburns and good memories of a fun weekend.

This is a really well-run event and the race directors put a lot into it and were super friendly and funny guys. Thanks again! The course was marked superbly and it’s a great trainer for races like Bighorn 100, Tahoe Rim 100, and Western States 100. Speaking of Western States I recognized WS legend Tim Tweitmeyer come in the top ten of the 50k…and speaking of legends I was able to meet and talk with the man who created the now ever-so- popular Western States 100 named Gordy Ainsliegh.

This was a really cool weekend for me and I am learning that sometimes it’s exciting to just say forget the planning and structure (and the taper!) and to just be a little spontaneous in life and to just go for it! :o)

Check out the full results HERE

Next up…Bighorn 100!

Spontaneity and Specificity

2010-05-11T23:43:00.003-04:00

Today (Tuesday) around 2:00 pm Pacific Standard Time I was sitting at my computer after my classes thinking of where I was going to go for my second run of the day. Some good options in Forest Park came to mind, and then my mind soon drifted off to the weekend. Where should I go in the gorge? Is there still going to be snow up at the higher elevations? I need to get some big miles in! Who will join me? Anyone? I can go solo if need be...then I remembered that I had wanted to make a trip down to the Bend, Oregon area to run at Smith Rock.

I did a little internet surfing and then realized that fellow ultra runner (who is also running Bighorn 100) Jeff Browning won't be available for running because he's traveling to a 50-miler out of state. What 50-miler was that again? Oh yeah...Silver State 50-miler just outside of Reno, Nevada. So I looked at their website....oooooh....they have a 50k too...uh oh...and Sean Meissner is signed up too!....ooooooh.......let me look at the course. Good climbs (like Bighorn), exposed terrain (also like Bighorn), at elevation, hot temperatures....oooh...and we've been talking a lot about specificity in my exercise classes. This could be a great little simulation for me as a long effort that will be part of a 110 or so mile week. Let me give those guys a call and see what their plans are...

My initial thoughts were, if anything was going to happen, I'd somehow catch a ride to Smith Rock... run a bunch of mountain miles...then camp and roll with these guys to Reno and run the 50k as a stout training run. Well as I researched it more and chatted w/ these guys I realized that there were indeed options of catching a ride to Bend (a shuttle from Union Station to downtown Bend...and they give student discounts too! ;o), but the whole Smith Rock thing was a bit much.

So in a matter of like 30 minutes I talked with Erica, weighed my options, and quickly made a spontaneous decision. I arranged a shuttle bus to Bend, to get picked up by Browning, crash at his place, and leave in the morning with three amazing ultra runners (Browning, Meissner, and Ashley Nordell) for Reno, Nevada and The Silver State 50 miler and 50k just like that! I will have to do some work on the bus on the way down...email some things off when I get there, and definitely do some reading on the shuttle bus back to Portland on Sunday.

We'll be splitting gas four ways and a cheap hotel room Friday night, running lots of miles Saturday...which is calling for about 80 degrees, and camp Saturday night somewhere around the Nevada/Oregon border....ROAD TRIP!!!!! wow...I better go dig out my sleeping bag and tent again! :o)

(Some desert trees out on the course of the Silver State 50)

Jeff Browning has run (and won) Bighorn 100 three times, Sean Meissner has run the 50-miler and has been out there multiple times, and Ashley ran it last year and is running it again this year. It's going to make for some good conversation to and from and it'll be great to pick their brains a little.

I've never been to the state of Nevada...but they better watch out...they don't know that they got coming! ;o) Team Oregon! wooohoooooo!

Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.

~ e.e. cummings

The Vegan Athlete

2010-05-10T13:20:00.004-04:00

Over the last five years I have competed in endurance events ranging from triathlons to road races of all distances that include 10k's, half-marathons, and many marathons. About three years ago I discovered trail running and ultramarathons and they have been my passion and main focus ever since...although I still dabble in other races as part of my training.

Lately, I have been getting numerous emails from people all over the country regarding being a vegan athlete. Most are intrigued and have questions about how I get certain nutrients. Just recently I received an email from a Montrail sponsored athlete named Matt Hart who has a lot of experience and such enthusiasm for endurance sports. I have noticed that Matt also has a true thirst for knowledge and information and recently has been on a nutrition kick. He asked me if I'd be willing to share a little bit about my typical day of training and eating, and I gladly agreed to share some of my experience of being a vegan athlete.

This blog post is about how I fuel myself nutritionally day in and day out and gives a little insight into being a vegan athlete.

First...a brief history:

About two and a half years ago after watching a documentary by Woody Harrelson called "Go Further" a seed was planted in my brain about changing my diet and lifestyle. Check out the trailer HERE...it's worth watching in it's entirety because, not only is it very eye-opening and informational, it is quite entertaining as well!

From that point on Erica and I decided to give it a go but only lasted about 12 days until I "caved-in" at a restaurant and ordered a NY strip steak while she ordered the jumbo scallops. I wrote it off as, "I'm an athlete and I need the protein, etc." and I really was feeling a little sluggish and tired in those 12 days. As we fell back into our "old" diet the thoughts of Woody's documentary still lingered in our heads and Erica continued to read more literature about veganism. She would continually read me tidbits of information and I would kind of push them away still thinking along the lines of, "that doesn't apply to me...I'm an athlete...I have special needs!" But, like Woody said...a lifetime of eating and thinking is difficult to change right away.

As time went on we continued to stay open-minded to more information and came across a woman named Colleen who started "Compassionate Cooks". Honestly this was the nail in the coffin for me. On the podcasts delivered by Colleen she debunked myth after myth for me and did so in a way that was not "preachy". Something shifted inside of me and I felt that this was beyond just nutritional needs, but for the sake of other living beings. That would be the last time I purposely consumed animal flesh or products save a few very minimal pieces of dairy here and there.

Long story short I continued to learn and read on and on about the whole world of endurance sports athletes that are successful on a vegan diet. Of course the big ones are Scott Jurek and Brendan Brazier and I have been in contact with both of them and greatly respect them as athletes and their philosophies. I also lived in the same city (Ithaca, NY) as the world renowned researcher at Cornell University (and author of "The China Study") T. Colin Campbell, and have learned so much in that book. Campbell has joined forces to create a powerful movie that will be airing this summer called "Forks Over Knives". Watch the trailer HERE. There are many more excellent books out there and tons of information on the internet if you are interested.

Since I have been vegan I have experienced way more benefits than I ever would have imagined. I have gotten much faster and stronger. My endurance and energy levels have improved immensely and I recover so amazingly quick. Most importantly I feel extremely healthy spiritually knowing that I didn't have to kill or exploit another living being in order for my wants. I get all my nutritional needs from plant-based whole foods and to make sure of it I just had a blood test to confirm. My doctor even raised his eyebrows!

So what does a typical day look like for me in terms of training and eating?

A lot of my philosophy involves simplicity and variety and fun. I try to eat many different types of foods that are in their natural state and am lucky to have a farmer's market to buy local fruits and vegetables walking distance every Saturday morning. Then the fun part is finding recipes, putting on the chef hat, and hitting the kitchen!

One of my favorite morning recipes is one for Steel Cut Oats...seen HERE. It cooks while you sleep and for early morning risers and runners this is perfect to get you out the door. I will usually have a little before I go, and then some more when I return from my 6-10 mile morning run, coupled with about two or three different types of fruits. Lately I have been eating those little Cutie Mandarins, Grapefruit, Apples, Medjol Dates, Oranges, Berries, Cantaloupe. Like I said I always mix it up as far as fruit goes.

Lunch time I usually go for a big salad, again, with lots of variety. Different types of greens and vegetables. I sprinkle seeds such as sunflower and pumpkin along with some ground flax seed for Omega 3's. I often accompany salad with some sort of whole grain such as brown rice, Millet, or Soba Noodles (buckwheat). Some sort of lentil or bean is usually in the mix and if you are a vegan then you definitely eat your fair share of the nutritionally loaded pseudograin quinoa. As of late I have been accompanying my lunch with one of Brendan Brazier's recipes called "Garlic Oregano Yam Oven Fries" from his book Thrive. Check out the recipe HERE...They are so tasty and very nutritions! Sometimes I run in the afternoon too based on my schedule. With high mileage training you basically have to get in the miles when ever you can...and are eating quite often!

I continue to eat fruits throughout the day and very often after a run I will make an easily digestible power smoothie in the Vita-mix. If I had to choose one thing to keep in the whole kitchen it would be this machine! It's a vegan's best friend and makes life so much easier. I add frozen fruit, greens, carrot, fresh ginger root, a little hemp milk (and hemp protein mix), banana, etc. and drink down a nutrient dense shake to replenish after a good hard mountain run. I also like to experiment with different ingredients to see what I like. My palate has changed so much over the last two years that often when I crave something sweet I usually think of some "new" fruit to try.

Dinner time is usually much of the same philosophy of trying to mix it up and give the body a nice variety of nutrients. I try to stay away from refined sugar, flour, etc. but I am not perfect and I don't attempt to be. Running at night is also a common theme during high mileage weeks (right now!) so double running days are common. Another thing I love about being vegan is that you never have to wait too long to go run because your body is not having to work so hard to break down, for example, meat. I remember when I was eating a lot of meat I would have to wait sometimes like three hours before I went running after a meal. I am not a person that relies heavily on faux meats, etc. or tofu. I do, however, like tempeh and other fermented foods, but I feel that I get all the protein I need and more from the whole foods that I eat.

The weekends are usually huge days for me in terms of running and eating and often times I devour everything in sight. Lately I have been reading a lot about leaning towards mostly a raw diet but not sure because I really like to eat whole grain pastas, cous cous, wild and brown rice, lentils, etc. But then again I never thought that I would be able to eat foods that didn't involve dairy and meat so we'll see!

There is a lot of good information about vegan diets and ultrarunning HERE. I invite you to have your own experience and try things out and make a decision based on what works and your own personal beliefs. I have found something that works for me in a multitude of ways and honestly never see myself going back to eating animal products.

I will close with something that I love that Scott Jurek told me about promoting being vegan. He said that he tries to use "the soft sell approach to make people more intrigued...and much like running an ultra...you have to show that anyone can do it!"

Capitol Peak 50-miler Race Report

2010-04-27T14:09:00.009-04:00

This past Sunday April 25, 2010 I raced the Capitol Peak 50-mile ultra marathon up in the forests just south of Olympia, Washington. I know...I've been racing a lot out here in the Pacific Northwest...it's easy to do especially when you're new to the area and so enthusiastic to explore areas that look like they could be in Trailrunner Magazine. I was a tiny bit tentative going into the race mostly because this run would be the longest effort since I ran the second 50-miles of 100 in the Hood on an injured leg last September. In that race on the PCT I started feeling the injury right around mile 47 so I wanted to test the waters this past weekend as I'm gearing up for Bighorn 100 on June 18th.

I scouted out the area this past February at the Capitol Peak 30-miler so I had a basic knowledge of the area even though the 50-mile course was slightly different and obviously longer. My confidence in finishing strongly was fueled by the number of races that I have successfully competed in so far, and the stout training runs I've put forth out in the gorge this past winter and spring. It was now time to push the envelope...again...as I so much like to do!

One of my training partners/friend/neighbor named Nick Triolo decided to join me for the weekend as he is prepping for his first 100-miler this fall at Pine to Palm 100. This would be another opportunity for us to experiment everything from nutrition/hydration to mind control techniques, and to remind our bodies what it feels like to cover 50-miles on foot. We decided to head up Saturday afternoon and set up camp as the weekend was looking pretty good. Also, the race started at 6am on Sunday so it was nice to wake up basically at the starting line.

I probably looked like I was about to climb Mt. Everest or something based on everything that I brought to the race. About 3/4 of the way to our destination despite all of my OCD-like obsessing I realized that I forgot my amphipod water bottle waist belt thingy. It was one of the most important things that I needed for the weekend and I left it sitting at home. I tried to brush it off and improvise as we rolled into the running store in Olympia to pick up our race packet. I ended up buying a much needed new hand-held bottle and a little waist pouch and we made our way to the campsite to set up.

When we found the open field that was designated for runners who were camping we saw our buddy Alex Henry setting up his tent. We joined him and were all really excited about the race that was like 12 hours away from starting. Alex is coming off a win up at Orcas Island and I knew he was a strong runner and would be one of the front runners despite his complaints of a recalcitrant hip and sartorius over the past several weeks. There were a couple of others that I had in mind too including my travel partner Nick who has been running a lot and well lately.

So we "carbed-up" one final time and hit the hay for a few hours and 4 am rolled around very quickly. We made our way to the starting line as the sun shed light on some familiar faces...Matt Carrell, who I ran with in the February run (who gobbled up my win when I took a wrong turn at mile 28), Justin Angle who is a strong and experienced ultra runner, Pam Smith, Paul, Ryne Melcher and a few others that looked fit and ready to roll..

(a little fog hiding the top of Capitol Peak)

The first section of the race was almost identical to the February race and we took it out hard. The 50-milers and 55k runners started at the same time and Matt Carrell, Ryne Melcher (who was running 55k), and I were rattling off 7-minute miles on the singletrack leading us to the base of Capitol Peak. I had sort of a strategy to take off pretty hard to attempt to run some guys into the ground early on. At around mile 16 or so my tactic started working as Matt was slowed by some cramping. Simultaneously Alex Henry caught up to me as I was power hiking the very steep Capitol Peak. As we hit the summit I tried to make another sly move.

Alex stopped for a drop bag and was changing his shirt or something and I had enough water and food for the lollipop loop so I kicked it up a notch and blew through the aid station. I really liked this section of trails as it undulated and snaked all over the forest up high on the ridge. Shortly after Alex caught up though!...I guess his hip was feeling ok :o) For the next 20 miles Alex and I must have switched the lead 20 times. We chatted, we laughed, we grunted, moaned, and pushed each other at a blistering pace. At mile 36 Alex said to me, "however this race ends up Yassine I will never forget this". I felt the same way. It was like we were competing against each other but also helping each other at the same time.

(a little singletrack out on the course)

I honestly thought that we probably had like a 10-20 minute lead on the rest of the pack. The way down from the peak was fast and I was hitting some banked turns at a dangerous pace. When we hit the last aid station at like mile 40 or so my other buddy and training partner Trevor Hostetlor filled me up with some nuun and sent me on my way. I was about 30 seconds behind Alex at this point and could still see him. A few minutes afterwards after downing another clif block shot I had this feeling that I was going to throw up. I haven't vomited yet in a race but this was the closest I came. It forced me to slow down considerably but I kept plodding along.

Around mile 47 I pretty much accepted that I wasn't going to catch Alex and I came to a little fork in the trail. I stopped briefly to take a pee and was just looking around at the beauty and was feeling so thankful that I was almost finished...and that I had no pain whatsoever (well...no injurious pain!). Then all of the sudden I see a runner go flying past down the trail! At first I thought maybe it was a 55k runner but then as he got closer I realized that it was Justin Angle who now just moved into second place! I put in a hard surge for like one minute and I pulled up behind him relatively speaking and said, "strong running padre!"...he said, "you too my man" and just as he said that my hammy started to cramp up. I slowed, Justin disappeared and I said, "well 3rd place it is...IF I can hold on!"

I really focused on a strong but even stride. I think I used up all my surging muscle twitch fibers by mile 48 and I'd be lying if I said I didn't look over my shoulder those last couple miles. I came into the finish area in 3rd place overall with a time of 6:41 which was a huge pr for me in the 50-mile distance. It really was an epic race and I heard of many doing the same as far as pr'ing goes. The course wasn't exactly flat and fast either...it boasts about 6,500 feet of climbing and there were some mucky spots and technical rocky sections that slowed us down too. I wore my Inov-8 x-talons 212's again and so did Nick. We both agreed that it was perfect for the day and they held up nicely for 50-miles. Justin wore the Roclite 295's and was very happy with them as well. It'll probably be between those two shoes that I will choose to wear for Bighorn coming up in June.

It was apparent that race director John Pearch and the volunteers put a lot into marking this course. It actually was up there with the best marked trail course I've ever run. I didn't even have to use my map! ;o) We enjoyed some excellent veggie chili post race as I wrapped myself in Linda's ultra blankie. It was so nice to see friends and meet many of you and to trade stories of our "vision quest" out in the forest this past weekend.

I was quite satisfied with my performance and it will be a big confidence booster as I hit peak training for Bighorn in the upcoming weeks. More will be revealed and for those of you that pushed yourself this weekend...well done!

Full results are posted HERE !

Happy Trails!!!