Hoyawolf

Like a bad habit I keep coming back after falling off the wagon

2011-01-24T07:36:00.000-08:00

Too long since my last post. To make a very long story short - moved to Dar Es Salaam, Tanzania with my family, been traveling all over Africa, and just now slowing down to get back to blogging.

Jefferson Memorial from my commute

2010-05-19T12:57:00.001-07:00

Bull Run to Occuquan Trail near Hemlock Park

2010-05-18T17:03:00.000-07:00

Spokesong

2010-05-12T17:45:00.000-07:00

Another crosswind,
Pushing against the front wheel,
Singing my Spokesong

The tinny whistling,
Background for murmuring tires,
Free range symphony

Stolen bike and searching for a new one

2010-05-10T16:40:00.000-07:00

Sadly, my 2008 Novara Safari was stolen from the Franconia Metro Station here in DC. I am pretty bummed because it was a great bike and the new Safaris are nothing like previous editions. I am not fully consumed by my search for a new bike.

Right now the front runner is the new version of the Safari but the Surly Long Haul Trucker is a close second. Either way both bikes will require several hundred dollars in retrofits to meet my standards.

Here is a great video on the current 2009 Novara Safari.

Trail Race Report 24 Hr Adventure Trail Race

2010-05-07T17:43:00.000-07:00

It is done. Thankfully. The 24hr race was definitely a physical challenge. I took third place with 72 miles in 22:32:32 - not bad for an early season race. Athletic Equations, the race promotion company, put on an excellent event and I highly recommend any of their other events - an 8 and 12hr trail race to round out for a nice three race ultra-series. The volunteers were some of the best ever.

The day started chilly at 7 am. I ran the first lap in my sleeves, my first two laps of eight miles were at 1:44 and 1:47 respectively. The weather was perfect early-on and I cruised the first 24 miles. However by early afternoon the humidity and heat were climbing. My watch topped out at 96 degrees. I lost my stomach for a while and about the time the sun was going down I started to feel solid again just in time for the night racing. I went through 48 miles in 12 hours, moving conservatively.

Nightfall found me moving a bit slower, my laps were 2:00 to 2:45. While my feet held up very well and my legs were strong I had a chafed spot on my inside upper right thigh that let me know it was there with every step. My friend, Mike, came out and paced me one lap from 8-10pm. It was great to have the company.

I ran two strong laps during the night and then at around 2:30am I caught my friend Bob in the aid station. Hot salty ramen was delicious! We turned a lap together in 2:45 and then both of us ended our races. I really wanted to go the next four miles but I would not have made it before the cut-off of 7am and my miles would not have counted.

Amazingly I finished 3d in the men's race and fourth overall (the women's race winner finished 76 miles)! I didn't even know until my friend called me at home because I had left right at 7am.

Thanks again Scott and Alex at Athletic Equations, the great volunteers, and the superb competitors.

24 hour Adventure Trail Run Preview

2010-04-29T12:41:00.000-07:00

To cap off my early 2010 running season I am solo-running a 24 hour ultramarathon. The 24-hour Adventure Trail Run is held within the Prince William Forest Park, located just outside Washington DC. The course is in a National Park of rolling hills, 8.0 miles per loop with approximately 700+ feet gain/loss per lap. There will be plenty of roots and rocks on the trail, but generally this is single track adventure trail run with approximately 0.75 miles on a hard packed dirt road.

Although I am a little undertrained in-terms of raw mileage in my long runs I am good at suffering. My goal is 100 miles in 24 hours, a very reasonable one. If I make this distance it will be a new PR in terms of distance ran during a single race for me.

I am running this race because I can; in meaning that there are a lot of people who cannot be at the starting line of such an event and I push myself to excel because of them. I LiveStrong for my grandfather, John McLean, my grandmother, June Nicholson, my Aunt Joy, my Aunt Grace, my Uncle Terry, my friend Captain Raul Medrano, and Pat Ray, all close friends and family who have survived cancer. I am also running in memory of my friends who have been killed: Captain Russell Rippetoe, Captain Jason Galus, Captain Paul Minor, and Sergeant First Class Dan Scheibner. All of whom I served closely with in different units during my military career. I run for each and every one of them...

Recent addition to my commuter bike

2010-04-26T16:19:00.000-07:00

My daily commuter is a Novara Safari. All in all it is a good solid bike for my requirements. After my commuting days in Germany - three years straight on a Jamis Nova 13 miles one way in all seasons - I know a little about what I want in a daily commuter for urban mixed trails.

My recent addition to the daily beast is the classy "Pine State" milk crate to haul my backback and assorted groceries. I was jealous of my wife's nice basket but couldn't bring myself to spend the money on one and was not about to leave panniers on the bike while locked up at various bike stands throughout DC.

I dig it.

Trail Race Report Spring Backyard Burn Race #4 at Prince William Forest Park

2010-04-15T02:50:00.000-07:00

The fourth installment in this year's series proved to be quite different than races in the same park in the past. The majority of the course was double track or fireroads. However, EX2 saved the best for last and the final two miles were on some very fun and fast singletrack. Gone were the two rather steep and long climbs within the last half-mile, they were replaced by a gradual long climb in the last quarter-mile!

The course ran very fast. The start included a six-tenths of a mile prologue on the road to stretch out the runners on an out and back loop. I re-crossed the start line with the lead group at something like 2:45 - very fast. Prince William Forest Park is comprised of a series of draws and hills based around some creek drainages which make for interesting racing. The downhills are sharp and quick and the climbs (generally!) short but steep. One of the interesting highlights is crossing the swinging bridge, you cross it twice during the race. It is much more enjoyable on the second crossing when less people are on it at once!

I ended up placing fourth on the day with a time of 35:29 for five miles and change of racing. However, because I was able to consistently finish in the top two or three during the other races I was able to take the series prize. This was difficult because the competition was stiff and it only takes one bad race to blow your chances.

The good thing is that I can now focus on long slow runs and not have to worry about a six day taper/train period. I have a few weeks before my next race - the 24 Hour Adventure Trail Run on 1 May, 2010; between now and then I will be out logging some real mileage.

Final meters of my last trail race on video

2010-04-08T12:01:00.000-07:00

My wife shot this footage during the final few meters of my last trail race at Fountainhead Park. The trail climbs up a good sized hill from a lake and runs along a ridge for a short distance before turning out of the trees and finishing directly into the 'chute.

Trail Race Report Spring Backyard Burn Race #3 at Fountainhead Regional Park

2010-03-28T19:25:00.000-07:00

Today's race was great because I was able to get my wife out to watch me run. She shot some solid pics and stood around in the unseasonable cold Spring morning to watch me run. The course was solid and in good condition. It rain more like a fall than a spring race. There were a lot of leaves down on the trails and the recent rains had everything damp and moist. The creeks provided some cold times!

Although I finished well at 3d place I think my race could have been better. My pre-race went well; plenty of sleep, good breakfast, and of course coffee. Once I checked into the start I went out for my usual warm-up run. My legs felt flat and I knew it would be will power and not speed driving them around the course today.

The combination of last weekend's race effort and some hard gym sessions with some solid runs during the week left me a little under-recovered. Thankfully the next race is not for two weeks. Although I am about to start ramping up my mileage for my season's "A" race, the 24hr Adventure Trail Run on 1 May in Prince William Forest Park I will have more time before the last race of the Backyard Burn to recover. I plan to use it wisely. Currently I am in first place in the overall points standing and another good effort could see me clench first overall.

2010 Spring Backyard Burn Race #3 Course Preview

2010-03-23T03:09:00.000-07:00

The course for this weekend's race is at Fountainhead Regional Park, which is situated along the banks of the Occoquan Reservoir in Western Fairfax County. This park is beautiful and feels surprisingly remote for being so close to Washington D.C. The racecourse consists mostly of hiking trails (including the Bull Run Occoquan Trail), horse trails, and old dirt roads.

This is a moderately technical and fast course. The race begins in the main parking lot and runs down the paved entrance road for approximately a half-mile over rolling hills. The course then dives offroad and runs along some excellent singletrack over a wooded ridgeline. A short but sharp descent brings the racers to an intermittant stream crossing with its subsequent climb. Last year there were a number of tumbles at this creek crossing. The course then climbs out of the draw and loops through more of the scrub oak forest before merging back into the ridgeline where you run out the same way the track entered the woods.

Once crossing the entrance road the course follows alongside the road for a little ways before going back into the farther reaches of the park. The race course from there until the finish is a series of rolling ups and downs with numerous stream crossings. The course feels very isolated on these back stretches because the numerous draws keep the majority of runners out of view from each other.

After dropping down to run beside the Occoquan Reservoir for a short distance the final stretch climbs quickly back up to the ridge top and runs over a few small hills before bursting out of the woods and literally directly into the finish chute.

Hopefully the weather will hold and it will be cool yet dry this Sunday. Stay tuned for the race report.

Trail Race Report Spring Backyard Burn #2 at Hemlock Overlook

2010-03-21T13:54:00.000-07:00

Today was a brilliant first day of Spring on which to have a trail race. The temps at race start were in the low 50s and warmed quickly as the sun came out. The sky was perfectly blue too!

My pre-race routine went very well. I actually got to sleep and logged about seven hours of z's prior to the race. This is a highly unusual set of circumstances. Made it out to Hemlock Overlook early with enough time for a solid warm-up as well. My usual warm-up consists of some stretching, coffee, a slow 15 minutes run (when racing at or around 10km), water, and then a bathroom stop.

The race start was fast because as always the Ex2Adventures' courses have a prologue that does not count for the race distance, today it was 7/10 a mile! The key to the prologue is to get people a little strung out before the single track. I was in the initial dozen people or so off the front and make the prologue, including a wet part across a dam and a short steep climb in good style.

The course then headed down a dirt road before turning back onto single track that began down in a draw and then wound its way down to the river. The river sections on this course are great. Literally boulder hopping just by the water with some flats to make up the lost time. At about the two mile mark the course climbed up away from the river. This first climb is long and steep. It broke my speed and the photographer got some very unflattering shots of me I believe.

Then the course runs back past the start area over a small hill and down to the river. Proving Newtons law a rather long climb awaited me after another short fast riverside section. This was a challenge today but I ran strong through the hill. After the long hill you cross a few meadows and run along some single track that wraps around a small hill before it dumps you into a fireroad about 200m from the finish.

I was neck and neck at this point in a dead sprint with another race for first place. We were both sprinting hard to the finish....but he got me at the last stride to take first place. I cannot complain, I raced well and ran strong for a second place finish in 40:31. A long extra second on my time!

New hooves!

2010-03-20T14:10:00.000-07:00

Placed a special order last week at VA Runner in Woodbridge for a pair of New Balance MT 100s. I have been wanting to try this shoe for a long time and finally decided to get some now that my Montrail Mountain Masochists need replacing.

Looks great and I love some of the features of this shoe. Although I will probably not run in it until Monday afternoon the trail running blogosphere has plenty of reviews in case you are curious. Here is an excellent in-depth review from the blog Run 100s.

Special thanks to the staff at VA Runner and in particular Owner/Runner Jeff Van Dorn. It is service that keeps me driving about 30 miles round trip to buy shoes from Alexandria!

Today's race postponed - sad face

2010-03-14T10:32:00.000-07:00

Late yesterday I received an email from the Backyard Burn Series race director. Apparently the Bull Run River which much of the Hemlock Park running course runs directly beside was flooded.

The director's email said, "I just returned from running the Backyard Burn course at Hemlock. At least 200 meters of the trail down by Bull Run is under at least 2 feet of moving water."

Although last year's Highland Sky 40 was conducted in a deluge of epic proportions the racers at an ultra are a little different than the mix of weekend warriors who show up at a local trail run series. Since I have been fighting a sinus cold all week I definitely do not mind and plan to get a few more speed sessions in before the race is made-up on 21 March - next weekend.

2010 Spring Backyard Burn Race #2 Course Preview

2010-03-11T11:39:00.000-08:00

Sunday's race will be at Hemlock Park in southern Fairfax County. It is a really nice park situated on an old farmstead. The terrain varies greatly - steep short hills, scrub oak forest, and open fields. The southern edge of the park is bounded by the infamous Bull Run Creek; farther upriver is where the famous Civil War battles were fought.

The race starts with a very fast slightly downhill prologue that follows a dirt road before winding between some old farm buildings. The course crosses a small field and then runs along the sides of a farm pond before hitting the first short hill. This portion of the race was very fast last year!

After crossing the same road the race started down the course goes into the trees on some relatively tight singletrack as the course winds down towards the Bull Run. Once along the creek the route becomes very "technical," literally running riverside over a very narrow rocky path.

This portion of the course ends with the longest climb of the day - a series of two steep climbs that bring the runners back level with the farm. Into the singletrack around a series of fields the course picks up speed as you cross several open areas and then race around the farm pond againt to the finish.

Last year I finished 5th at this course with a time of 40:15 for 5.8 miles. I am hoping to place into the top five again; although it will be hard to earn another top three podium finish like last week!

Trail Race Report Spring Backyard Burn #1 at Wakefield Park

2010-03-07T16:58:00.000-08:00

The race went very well. Weather was perfect, starting out in the mid-30s but feeling like mid-40s in the sunshine after about a quarter mile into the run! The course was adjusted somewhat for the recent heavy snowfall because it is run on a mountainbike trail and some of the north facing trails were still covered in ice/snow.

I ended up liking the re-routed course even better than the original. Mile number 4 was a huge up and over and up and over again hill before a flat dual track mile into the finish. It definitely got the runners and racers' attention.

My time was good - 35:51; as always subjective on trails but about three minutes faster than my last race on this course. I finished third in my age group and eight overall out of a couple hundred runners.

Now the hard part is a race coming up this next Sunday. It means I will have to pay particular attention to my training this week to make sure I do not put too much speed into my legs so that I am relatively fresh for another hard effort this coming Sunday. It was a great race and thank-you to Ex2Adventures for another excellent event.

Arla's Saga Classic Blue Brie

2010-03-04T16:20:00.000-08:00

Recently, I was looking for a decent bleu cheese and came across Arla's Saga Classic Danish Bleu Brie. Having never tasted this particular cheese I purchased a five ounce wedge. This cheese's quality was surprising and a superb value for only five dollars. I would not hesitate to buy this product again.

I unwrapped the cheese an hour before serving so it would warm to room temperature. Although chilled, the aroma had a gentle pungency without being overpowering with a fresh earthy mushroom fragrance. The thin off-white mold rind was tasteless and did not detract from the cheese. The pale off-white color with a slight yellow tint highlighted the marbled dark mold veins. When cut the double cream cheese texture is soft.

This cheese tastes simply and straightforward, as expected from a mild bleu cheese. It starts tangy with a vibrant mushroom flavor, but not your average kitchen sliced pizza topping. The taste reminded me of wild German Steinpilzen. A very mild briny finish accentuated the crushed peppercorn crackers and grapes served with the cheese.

I would not hesitate to buy this cheese again in the future. The cheese paired well with a Riesling and Pinot. The earthy flavors were complimented by the sweet wines. The Saga Classic Bleu Brie is a great daily cheese and inexpensive enough not to warrant a special occasion.

2010 Spring Backyard Burn Race # 1 Course Preview

2010-03-03T18:51:00.001-08:00

The first race of this year's edition is at Wakefield Park in Annandale, VA. The course is the least hilly of the four courses on which the race series is held. Generally it runs fast from start to finish throughout the entire race.

The course begins with a short prologue that is approximately a half-mile on pavement. This portion of the course is FAST. By the time the trail makes the sharp downhill left-hand turn to descend to the Cross County Trail the field is spread out from the turn back to the start point!

The cross country trail follows double-track through a tall grass field for another half-mile. The second mile snakes around and between the lower softball fields and makes for some fun running on the grass. I am normally in the first few folks through here and the tall grass leaves you soaked.

At just over 1.5 miles the trail turns toward Accotink Creek and runs into the woods before it runs along the creek and doubles over on some fast rolling hills and switchbacks. One particularly gnarly section is a very "technical" stretch of head sized boulders.

The trail breaks back out of the trees after 4.5 miles of racing. The last mile winds through some high grass fields under some powerlines on downhill switchbacks before joining back up with the Cross Country Trail. This takes you back to the ballfields where there is a very short but slightly upward slope to the finish.

The race is not long and is not anywhere fancy; but Ex2Adventures puts on great events that are a lot of fun. They also help me get some good race-pace speed work in during the early season that easily piggybacks on my training plan with my earlier in the week long runs.

During my last race on this course I finished in 5th place. Check back this Sunday for my results!

Skiing with my dad and son - Life is Good

2010-02-27T19:49:00.000-08:00

We have made it out a few times this year for ski-weekends with the kids. Here is a short video I shot while skiing with my dad and son. I hope they had as much fun as me!

Pool time! with a short video

2010-02-16T16:39:00.000-08:00

Today I did my usual 2000yds at the local indoor pool. My workout is usually a 1000yds main set and a 1000yds of drills. I broke my laps out today in the following way: 5x100yds, 10x50yds, 2x200yds with buoy, 2x200yds with kickboard, 100m breast stroke, and 100m kick-on-side drills.

I shot this video of a hundred yard interval with my HD Flip Camera. I was just trying to keep a nice even stroke for the camera to critique myself later. I notice on my return lap that I seem to be crossing the middle. However, I think my elbows look okay and my turns are decent. Note my ripped back! :) Please any swimmers out there feel free to post a critique in the comments!

Early 2010 racing season and future plans

2010-02-15T14:14:00.000-08:00

The first half of my 2010 racing season is taking shape. Plans have changed drastically since I did not move to California. I have not done much distance running since October and the ridiculous winter weather here in the mid-Atlantic has kept me on the tread mill. My new work schedule is also impacting my workouts.

No-longer can I easily get two-a-days in an excellent gym at work. I am reduced to slumming at the neighborhood gym and making off to a local gym I can use for free. What is really impacted is my ability to do a quality swim three times a week and couple running with solid strength sessions. I have taken up doing Cross-fit after my aerobic work. So far I am pleased with the results; after being a hater for so long. I'll post more on my workouts in the future.

I registered for the Ex2Adventures Backyard Burn Spring Trail Running Series. These races take place at numerous parks here in the Northern Virginia area. The series comes in five and ten mile editions. Since I am not fast enough to be competitive at the longer races I have registered for the shorter five mile races. I have consistently placed in them during past events and finished in the top five overall for the four race series. The races:

Race #1 March 07 - Wakefield Park - Annandale, VA
Race #2 March 14 - Hemlock Overlook - Clifton, VA
Race #3 March 28 - Fountainhead Park - Fairfax Station, VA
Race #4 April 11 - Prince William Forest Park - Triangle, VA

Taking me into the middle months of the year I am registered for the 24 Hour Adventure Trail Run which is also held in Prince William Forest Park at Triangle, VA. It starts on 01 May at 0700 and finishes on 02 May at 0700. The course is a mix of single and double track through mostly rolling young hardwood forest. It is a great location and I am very familiar with the trails from past races there.

I am not quite sure what the final month of my season will look like. I move to Dar es Salaam, Tanzania in July. A nice 50 miler in late June would be great and I am still seeking one that fits my needs. However, most likely I will end up doing a few open water swim races. In late May there is the Jim McConnell Two Mile Open Water Race and in mid-June there is the Great Chesapeake Bay Swim (which I did two years ago with my friend Raul). I may finish my running with the 24 Hr and concentrate on the swims. Another option is to run the Highland Sky 40 Miler again.

Taking advantage of epic snowfall

2010-02-09T18:23:00.000-08:00

As many of you know the Washington DC metro area has received record snowfall numbers in the last week. Although the snow has indeed paralyzed the greater metropolitan area I have taken full advantage and have made it out on my cross country skis every day for the past five!

Haiku #6

2010-01-06T11:47:00.000-08:00

crenelated ridges
white origami napkins
recall alpine days

(photo taken during February 2006 in the Bayerische Voralpen)

2010: Haiku Project

2010-01-01T11:55:00.000-08:00

My project for 2010, amongst many others, will be to write one haiku per day. We will see how long it lasts. While I will not post them all I will keep them handily recorded in my chic Moleskine notebooks.

New Year's arrival
closes another behind;
anticipation

Winter Haiku - New Year's Eve

2009-12-31T10:48:00.001-08:00

Fallow frozen fields
Landscapes shaded silent gray
-- the lone crow caws

Travel lessons after 100k airmiles in 2009

2009-11-24T09:06:00.000-08:00

My last two trips to Germany pushed me over 100,000 air miles for the year on Star Alliance. An excellent accomplishment because I like to board early and enjoy my sometimes complimentary upgrades!

As any frequent traveller knows you have to seek ways to increase your chances at successful and comfortable travel. Once-in-while travellers can get by with an uncomfortable flight here and there; missing luggage, or other challenges but road-warriors who frequently take to the globe depend upon minimizing these distractions so they do not interfere with business.

Here are a few personal observations:

Pack small and light. I have a small backpack (30 liter volume) which I use as my carry-on bag. If making multiple connections the fewer bags the better, if at all possible carry-on everything.

Use the smallest computer you can get away with, simplifies pulling in and out at all x-rays.

Place all associated electronics in one or two gallon size ziplock bags. This allows easy visual inspection and unpack/repack at security. Also, sometimes they want to x-ray these separate.

Carry a collapsible pillow and fleece blanket. This cuts down on germs from the airline provided stuff and provides in-terminal sleeping comfort when making long intercontinental connections.

Bring snacks - sometimes you cannot change money late at night in developing world airports and there may be nothing for sale anyways. Also, always have a headlamp. When the power goes out in the Mombasa airport you will be the only one able to see.

Always keep some money in your pockets, along with a photocopy of your passport.

Limit the number of books you bring, better off buying a new one than adding weight to your carry-on. This is hard for voracious readers like myself.

Pack a toothbrush!

Run to the Hohe Ziegspite, well almost!

2009-10-29T09:29:00.000-07:00

Took off just after lunch today for a long run in the mountains. I had already packed my bag last night with Gatorade, some warm clothes, camera, and headlamp. I took off up the local path for the Hohe Ziegpitze, a 1900m tall mountain. I made it way up onto the shoulder of the mountain to about 1700m before the trail was just too iced/frozen over on the north side for me to continue without my poles and only my Montrail Mountain Masochists. A great long run in a perfect setting. Bis naechste Zeit!

Forest running

2009-10-25T08:54:00.000-07:00

Today I went for a run south of Garmisch. My total time running was 1:24:38. I guesstimate my total distance somewhere around 15km. It was a perfect day - high 40s and sunny although the temps dropped fast when the sun fell behind the ridgeline. Several nice long climbs, some short steep downhills, fast meadows, and stream crossings made it a classic trail run.

Along the way I passed families out walking in the forest, two fly-fishermen, kayakers playboating at some huge rapids (I think they were the same ones I saw earlier in the day near a damn in town), and some small "huetten" for overnight stays.

Did I mention I love Germany?!

Back in Garmisch, Germany for the third time in 2009!

2009-10-24T08:45:00.000-07:00

I am in Germany this week for a conference so I will be posting some photos. The conference just happens to be in my favorite Bavarian town - Garmisch-Partenkirchen, which I know as well as my own hometown due to the amount of time I have spent skiing, running, biking, and mountaineering in the area. Stay tuned!

Early morning run along the Mount Vernon Trail by DC

2009-09-10T18:08:00.001-07:00

The change of seasons is almost here

2009-09-06T17:51:00.001-07:00

Autumn

Nearing August’s end, cloud’s carrying
Swollen turbulent rains to gritty soil sail
Into September; leaf trading, dry dusted
Green for brittle yellow and wine red; orange
Moon, suspended throughout October,
With firework intensity for curtailed cooling days.

A distracting sleight of hand, obscuring
Knobbed and stripped boughs; the humbled
Lords of long days, grey-white at November’s
Start, stand naked; next year’s tribute to rain cycles
And seedlings.

15 miles at the lake

2009-07-19T14:25:00.000-07:00

Rainy Day Run in Huntley Meadows

2009-07-17T16:17:00.000-07:00

Rain, rain, Gonna fall, down on your head - "Rain" by Rusted Root

Gear Review: The North Face Men's Personal Record Shorts

2009-07-15T16:48:00.000-07:00

The TNF Personal Record shorts are among some of the most comfortable I have worn. As expected from TNF the craftsmanship is solid and attention to detail evident in the features.

My pair are medium-long with the five inch inseam. I wanted a shorter short but with enough fabric to keep the details covered and provide superior range of motion. The shorts fit well, snug enough to run without having to tie the drawstring. I have a 30-31 inch waist, TNF sizing guide suggest 32-34 for Medium and 28-30 for Small. Us middle of the roaders would most likely sing an octave higher at the smaller size. The fabric dries very quickly, something I tested several times at Highland Sky in June.

The features are where this short distinguishes itself. The liner and waistband are both seamless, excellent for distance running. The mesh side panels vent the shorts nicely. The logo on the side is reflective, a nice detail on black shorts. There are three pockets, one on each side and centered in the rear, which are just big enough to hold a gel or two each. I have particularly found the rear one useful for carrying nutrition when running middle distances (10-15 miles) with handheld hydration.

I highly recommend this short and am scouring the net for my second pair. Unfortunately there seems to have been a run on medium-long! Purchase yours via www.iRunFar.com at Backcountry to help my man Bryon Powell keep his sweet blog coming.

Lake Laps

2009-07-08T19:18:00.000-07:00

Distance runners thrive on new experiences; each stride takes us further into the new. Running an unknown trail for the first time is our addiction, an intoxicant that returns us to the natural. Lacing up at the bottom of a previously un-run mountain or trail cannot be replicated.

The familiar is where we are most comfortable. The place we go to escape inside ourselves while running in nature.

Like a worn pair of trail shoes it is always close, waiting, knowing you will return after the latest mountain run, new trail, or exciting race. The familiar has seen us at our best, setting private PRs to no acclaim as we dash from the second turn to the big oak, again. The familiar has seen us at our worst, dehydrated, sore, making excuses, and quitting.

We know our familiar trail with a lover’s intimacy. Every line through the trail's bends are imprinted in our unconsciousness. Each hill is as an old friend. We float effortlessly over and through it’s creeks, anticipating every stone and root’s ample footing.

We know each season. Living their arrival, maturation, and transformation; feeling on our skin the metamorphosis from dormancy to rebirth. A runner knows the cold sting of winter’s breath and the quiet of breaking fresh snow-covered trail. A runner knows the searing heat of summer, breezy springs, and color-bursting autumn. The solitude of deep winter fills us with jealousy when warmer days bring others with whom we have to share.

After your next race, destination running trip, or fastpacking weekend enjoy the privilege of your familiar trail, the one to which you turn when you need escape or simply added training mileage.

The familiar is our constant companion. We have seen all it offers and depend upon every mile.

Highland Sky 40 Race Report

2009-06-21T13:28:00.000-07:00

Overall an excellent event and West Virginia Mountain Trail Runners did a great job putting on the race. I highly recommend anyone thinking about it to register for next year's edition when available.

The weekend started out with good weather for the drive from Alexandria, VA to Canaan Valley State Park, WV. Just a bit over four hours travel time - not bad. The campground was excellent with superb views of the Canaan Valley and surrounding mountains. The pre-race dinner was about average - spaghetti with meat sauce, veggie lasagna, bread, cookies, etc. The stand-out was the local beer from Mountain State Brewing in Thomas, WV. After dinner the clouds starting rolling in, accompanied by thunder - uh oh.

After raining through most of the night the 4:00am wake-up was actually nice, cool temps with a slight breeze. After a quick breakfast - just coffee, fruit, and a few sweets - we boarded buses to the start. Portajons at the start were superb, I hope they sustain this performance in the future.
Promptly at 6:00am the field was off and running!

The first two miles were on a paved road following a river until we came to a Forest Service right of way through two fields. After the turn-off was Aid Station 1 a short distance across the field. We began heading up steeply alongside Flatrock Run. The first Thunderstorm started about 30 minutes into the race and began dumping buckets. The trails were already inundated from previous rainfall so the trail conditions were quite challenging. Much of the trail was under standing water or on the inclines under moving water! After climbing from 2500 ft to just over 4000 ft elevation the trail crossed the Roaring Flats. Imagine running through gutters filled with black mud while surrounded by mountain laurel and rhododendrons.

After hitting Aid Station 2 in 2:30 at mile 10.5 the trail continued across the Plains until dropping down the side of the mountain. A 1200 ft descent down mountain to the South Fork of the Red Creek and then following creek to Aid Station 3 for a 1600ft climb kept things interesting. The rain continued to fall through this portion of the race. Crossing near the head of the creek was interesting to say the least - the water was fast and cold. After Aid Station 3 the trail ran through the Red Creek Plains - more water logged singletrack. There was some excellent - and dry! - running in some pine groves on the higher ground during this portion. Near the end of the Red Creek Plains we crossed "10 Bridges," ten wooden foot bridges through a very swampy area. Just after the last bridge the trail hit a forest road and headed about a half-mile down the road to the half-way point (20 miles) at Aid Station 4.

Since Aid Station 4 was the half-way point the drop-bags were laid out. I did not dare change shoes since the course was proving to be "wet, wild, and wrocky" as advertised. I only changed socks, dropped my IPOD and gorged on peanut butter and jelly sammies. There were lots of families and spectators here and it made for a festive mood. Great atmosphere. I even got a hamstring knot massaged by one of the volunteers! My time at the half was 5:00, right on my target pace of 10 hours.

The next section of the race traversed a Forest Service road known as "The Road Across the Sky," it had some killer views over the Dolly Sods Wilderness Area and the Monogahela National Forest. Thankfully the sun had come out and the rain went away. Since Aid Station 5 was only three miles from 4 I did not even stop, just grabbed a drink of water on the jog. I made it into Aid Station 6 in just under an hour; not bad to put together seven 9:00 minute miles after the first twenty! At this point I started thinking I had a chance to really make a good time and beat my goal of 10:30. However, this superb effort came back to bite me a little later.

By the time I hit Aid Station 6 it was windy and cold. The route followed the Raven Ridge Trail across the Dolly Sods. I fought bad winds until the trail crossed a small stream and went into the trees. The rolling open hills and sparse copses of trees during this portion made it very beautiful and fast. I ate up the hills and was able to run very well over the flats. At the end of this segment was a superb boulder field that was approximately a mile long - some you could run between, some over, and some around. However, navigation was tricky and challenging. A long gradual climb through some open forest ended at Aid Station 7.

After passing through the aid station I picked back up my run but my stomach went into revolt. I had to walk about 35-40 mins to get it to calm down; not to mention drink a lot of replacement fluid and eat a ton of Skittles. After my stomach finally settled back I was at the bottom of a huge ski-slope at Timberline Ski Resort. This was a hard long climb and the sun was out in full force. Once at the top the trail immediately started downhill on the infamous "Butt Slide" portion of the segment. I was able to run the entire slide quickly. I firmly think that rock climbing and mountain biking made me an excellent downhill runner because I can pick a line easily. Also, my renewed emphasis upon core workouts helped my body control at speed.

After coming down out of the woods and running a dirt road I hit the Aid Station 8, the last one. From here I knew it was all a matter of pain tolerance. I opened up my pace and ran the last 4.1 miles to the finish at about a ten minute/mile pace. After crossing back into the Canaan Valley State Park the route followed the entrance road for about a mile before going onto a walking trail. A final 50m climb up from the trail to the grassy back lawn of the resort was followed by a quick 100 yards to the finish. My time was 9:23, good for 60th overall out of 201 starters.

Final thoughts - the hosts were superb, I cannot say enough about the fun, family-friendly atmosphere, kudos to the WVMTR. My Montrail Hardrocks performed flawlessly. I almost ran in my Mountain Masochists but they were pretty light and I wondered about the steep rocky descents during the first 10 miles. This was the best decision I made all day, my feet only had one small blister on one toe. Perhaps if I had not pushed so hard on the "Road Across the Sky" I could have broken 9 hours; lesson learned for next time. My Nuun Hydration products were excellent. I only recently started using these and they proved their worth at Highland Sky.
All in all it was excellent race and a great experience.

My final final words are reserved for my family. Thank-you to Angie my wife who supports my running/outdoors/adventure habits with early wake-ups on weekends as I get out of bed to run and camping in biblical floods at ultra-races. My kids are the world's best pace crew, thinking of them is motivation to run fast to the finish! Thank-you honey for all that you do and supporting me.

Taper Week and Pre-Race Thoughts

2009-06-17T21:00:00.000-07:00

This week I have not really done any "hard" training. I have maintained some intensity with my runs by doing a short three miles at 7:30 mins/mile and a four mile run at 8:00 mins/mile. Last Thursday was my most recent real training run of 10 miles.

I feel well prepared for the race. Only two real concerns, nutrition and weather. I am planning to pace my friend the first half over the large climbs. This is where I tend to get myself into trouble because it is hard to "go slow." The weather can only be endured!

My next post should be a successful race report - stay tuned!

Picture me rolling - Highland Sky 40 preview

2009-06-17T20:00:00.000-07:00

The point to point course begins near the Dolly Sods Wilderness Area on Red Creek in Laneville, WV. Following a 2 mile paved section, the trail ascends to Roaring Plains, Flatrock Plains and Red Creek Plains into Dolly Sods. The course proceeds north along the Allegheny Front to Bear Rocks. Here runners will turn west crossing Dolly Sods to the rim of Canaan Valley north of Timberline Ski Resort. A descent through Timberline leads to Freeland Rd and into Canaan Valley State Park.

The course climbs a total of 5474 feet and descends 4856 feet and is basically in three sections; the Plains, the Road Across the Sky, and Dolly Sods. Two significant climbs occur in the first 15 miles where a 2300′ ascent is followed by a 1700′ descent, and then another 1200′ climb. In the first half of the course highly technical (rocky), single track sections occur from mile 7-11 and 16-18. The Dolly Sods section has an exciting boulder-hopping section from mile 30-31. The course is 75% trail, 15% Forest Service road, and 10% paved road. There are eight aid stations.

The difficulty can be gauged by the fact that this 40 mile race has a time limit more commonly found on longer 50 mile races. The first ten miles are key, basically you are running up the entire time and must make the time gates in order to continue with the race. The only worry I have for this year is not making one of the intermediate check points and being pulled from the race. That would really bum my weekend. After picking my drop-bag at the half-way point I plan to tweet my progress so tune in on Saturday to Facebook and Twitter (key word: Hoyawolf).

I am running the race with Bob Holzhauer, aka the NOVA Sasquatch. He is fresh off a monster effort at John's Run, a 200 mile crossing of Maryland from Cumberland to Bethesda. We have turned this jaunt into a carnival complete with camping families.

Several links to race reports by Team Montrail, iPlayOutside.com, and Virginia Happy Trails Running Club.

Gearing up!

2009-06-17T14:56:00.000-07:00

Running of the blogs

2009-06-16T14:09:00.000-07:00

The always entertaining posts by Anton Krupicka about mountain running. I think he sums up the "why" quite succinctly for us trail runners, "The trail turns upward and I'm out of the trees and on the tundra and holy shit, THAT is a mountain, until suddenly there I am toiling up an impossibly steep slope." If you have not looked at Anton's blog, Riding the Wind, before this is the perfect excuse.

AJW's blog has been logging a lot of mileage in the uber-running geek world about his nice poll about the upcoming Western States 100 potential winners. You can catch up on all the latest gossip right by checking out AJW's Blog. His training summaries and insights are also pretty good reads as well.

Over at Team Montrail you can find a handy gear review on the Mountain Masochist. I will be wearing this shoe on Saturday at the Highland Sky 40 myself. Look for a full report to follow! A great review of Inov-8 hydration systems was posted at iRunFar by guest reviewer Meaghen Hicks. If you are about to spring for an upgrade or new pieces I suggest considering the Inov-8 products based upon her review alone.

The weekly video comes to us via Mountain Hardware's Blog. A new film, Terra Antarctica won at Savannah's Blue Ocean Film Festival. Watch the trailer - excellent!

Two weeks out and staring to taper

2009-06-14T11:08:00.000-07:00

A good week of training as I start to ramp down towards my run on 20 June. I took adequate time off and still managed one or two good workouts.

Monday - Complete rest day following nice back to back long runs over the weekend. It was well spent!

Tuesday - Excellent pool workout in the morning. I swam 3000 yards in 4x250yds, 4x200 yds, 2x100yds, 6x50yds, 2x200 w/board, 2x200 w/buoy, 200 KOS. The workout was preceded by my smashing two toes. It hurt, a lot! Thankfully there were not broken. I ran that afternoon and did a short but fast five miles on the treadmill at 7:30 mins/mile.

Wednesday - Hit the gym early. Definitely looking forward to changing up my routine and am very motivated in the gym because of this. Afternoon run was only about 45 mins, 15 mins of which were on the stairs of the local high school football stadium. Good finishing work.

Thursday - 2000yds in the pool, nothing special. Same workout as above minues the drills.

Friday - Gym in the morning. Right after work I headed to do a quick ten miles on a local trail. Ran with some friends, a good time and decent pace. Just under 1:30. Faster than my race pace but good tune-up prior to starting my taper.

Saturday - Spent all morning on the river kayaking. Hip flexors sore from "rolling" for about two hours solid! A good time though!

Running of the blogs

2009-06-11T15:34:00.000-07:00

Last week's Teva Mountain Games produced a lot of buzz in the outdoor sports world. Lots of good entries from which to choose. Here you can find Team Inov-8's take on the games. By all accounts it was a smashing success.

If you are laid up with an injury or are stuck inside due to incessant thunderstorms a good book is always nice. The new title by Chris McDougall, "Born to Run," is apparently a decent read. You can check out fellow trail runner cum book-reviewer Scott Dunlap's take on it here. Definitley sounds like it is worth picking up.

There is a lot going on out there, I hope you are all getting after it. If you need a few reminders of all the upcoming events check iRunFar. As usual they set the standard for the trail running blogosphere.

For your viewing pleasure check this sweet video from Piton Productions of some nice mountain running in Utah.

Run and a taper - two bits!

2009-06-06T09:51:00.000-07:00

Saturday - Trundled out of bed at 5:00 am to head out for a long run. Temperature was low 60s will little humidity given the amount of rain we have had recently. I drove to Burke Lake Park and ran one lap by myself, completely alone in a park that is usually crowded. Very nice views of the lake with a bit of mist hanging about the trees and water. The Northern Virginia Minotaur turned up to take two turns around the lake with me before heading back to his house. I ran a final lap and change by myself for a cool 20 miles at 2:51 ~ 8:33 mins per mile.

Sunday - Legs felt pretty good and I spend most of Saturday afternoon reloading my calories - otherwise known as gorging! Met a running/swimming friend back at Burke Lake for a few laps. We ran two laps and change for 10 miles in 1:22 - most of the run was a good solid pace but the last 3/4 of the final mile was a flat out sprint! Argh, my quads were screaming for relief by the time we hit the cut-off for the parking lot trail.

I feel that I have some miles in me over the past month and that I am ready for Highland Sky despite my long-ish break in training from travel and sickness. Over the next two weeks I will post my taper workouts, race preview, and some gear reviews.

Mediocre week?

2009-06-05T15:43:00.000-07:00

Monday - Good swim. 2000yds 4x250, 2x100 w/buoy, 2x100 w/board, 100 KOS, 10x50. Felt really good in the pool, tried to concentrate on my drills to improve my stroke so that I do not "short" myself on the pull.

Tuesday - Another very good session in the gym. I am definitely feeling good lifting right now and although I want to change my workout am hesitant. I also ran 3.5 miles in the afternoon, temps were in high 80's and very humid. Ugh - not really looking forward to summer.

Wednesday - A run in the morning, short but quick three miles. This was followed immediately by a good core routine in the gym. I need to rest the next two days for my Army Physical Fitness Test on Friday morning.

Thursday - Off day.

Friday - Army Physical Fitness Test; I did 100 push-ups in two minutes, 100 sit-ups in two minutes, and ran two miles in 12:35. Off the rest of the day.

Saturday I am looking to run 20 miles and Sunday run a 10k. Monday starts my 12 day taper to Highland Sky.

Running of the blogs

2009-06-04T15:52:00.000-07:00

Kudos to Mountain Hardware for sponsoring a group of wounded veterans from the wars in Iraq and Afghanistan as they climb Denali. The expedition consists of four wounded veterans, their two mentors and one guide, as they move from the base of North America's highest peak in Alaska's Denali National Park to the mountain's base camp at an elevation of 6,850 feet. You can donate to their climb at this website. A good cause indeed.

If you are by lucky chance in Golden CO in the near future definitely stop in at the American Alpine Club Mountaineering Museum. A nice collection of Bradford Washburn photographs are going on display. Priceless and well worth a look!

Fresh off his win at the MMT 100 Karl Melzer outlines some of his upcoming plans. It looks like you can find him racing at the Big Horn 100 in the near future on 19 June. Looks like Team Inov-8 will be busy all around the country this weekend. I bet the Teva Mountain Games will be the place this weekend. Hopefully we can get some coverage on tv over the weekend.

Here is another great video from our friends at trailruningsoul. Check this one out - the La Granja de San Ildefonso race took place on May 10. Brilliant footage. Patagonia's blog - The Cleanest Line - also has a great surf video posted. Both are well worth a look.

One final shout out for The Great Outdoor Provision Company. If you are from North Carolina odds are you know this great company that embraces everything from fly fishing to mountaineering. They are up on Twitter and Facebook. Highly recommended!

Back to back long(er) runs

2009-05-31T16:24:00.000-07:00

This weekend I put in two back to back long(ish) runs. Unfortunately weather and time conspired against me!

Saturday I ran 10 miles from the house around my usual loop that is quite hilly. A good run but a little hot in the late afternoon shade. An early soccer game and midnight bedtime the night prior precluded my usual crack-o-morning running.

Sunday was a 15 mile day at a local park. Excellent weather - sunny, low humidity, low 80's. Just about perfect. I really wanted to do 20 but by the time I got out to run it was three o'clock and when I looked at my watch it was a quarter to five! Yikes! I knew the wife was making homemade meatballs and with house guests I could not be gone too long... :)

Overall good runs. The Montrail Mountain Masochists performed very well in the mud, packed gravel, pavement, and singletrack. I will post a more comprehensive review soon.

Next weekend I am going to do a 20+ miler and then start my taper to Highland Sky 40. I am a little undertrained with having been gone and sick most of April but I have been training hard. Hopefully I can suffer through to the finish!

Another week closer to Highland Sky

2009-05-29T14:26:00.000-07:00

Monday - Long car drive. Eating all weekend. Nice and cool temps in DC. Of course, a run is the only logical conclusion! I stretched out in the local area from the house for about 15 miles in two hours, good long effort. The only bad side-effect was overeating at the Maccaroni Grill. This in itself is not bad but stacked upon a weekend of overeating at my parents' house it was catastrophic! Two pounds over my usually svelte 150.

Tuesday - Slept in early morning because I could! Solid weight session in the afternoon. Nuff said.

Wednesday - Early morning. Cold pool. Fast laps. I swam 2000yds at 3x50yds, 3x100yds, 3x150yds, 3x200yds, 2x100yds w/board, 2x100yds w/bouy, 100yds KOS. Although my legs were a little wooden after yesterday's run the swim felt great. Nice flow in the pool, I call it my shark lope, just a perfect rhythm. Nice evening run in my new Montrail's, 4.5 miles at about 8 mins/mile, rolling terrain.

Thursday - Another good weight session. I either need to increase my resistance, reps or redesign a new program. I want to get to once a week with weights until the summer racing season is over. Thursday night lights was the name of the evening game. I did a short run down to the local high school and did stairs, total time from house was 45 mins round trip. Very nice!

Friday - 2000m in the outdoor pool! Drills first - 2x100m with buoy, 2x100m w/fins, 100m KOS followed by 10x100m and 10x50m. Remember your sunscreen kids!

This weekend I have two back to back long runs planned - 10 miles Saturday and 18 miles on Sunday. One more week before I start my taper for the Highland Sky 40 Miler.

New shoes in da' house!

2009-05-27T12:57:00.000-07:00

My Montrail Mountain Masochists arrived today. Time to start breaking them in for Highland Sky.

**Update** I just took them out for a spin around the neighborhood. Performed well on pavement and packed gravel. I am looking forward to getting them out on some singletrack. Hopefully post a full review this weekend after my back to back long runs.

Running of the blogs

2009-05-26T11:02:00.000-07:00

There is, as always, a lot going on in the outdoor world! Thankfully many of us are out there doing it! Just maybe not as often as we would prefer?

Kudos to Zappos, an online shopping site. I ordered a pair of Montrail Mountain Masochists and they arrived the next day - 12 hours later!!! Wow, talk about customer service. Although I tried to size them based off of my Montrail Hardrocks they were too large and were back in the mail today.

Mountain and trail running are different sports. Here is a great post from TrailRunningSoul about the Skyrunner World Series that was held on 24 May, 2009. A young Briton, named appropriately Ricky Lightfoot!, won the second race in the series which was held in Spain's Basque Country.

A little closer to home for most of us is the Team Inov-8 USATF Mountain Circuit. This six race series is held thoughout New England on some excellent and varied mountain courses. Another race series where I wish I just had the time! You can find more information on the series at the Team Invo-8 blog.

Giving back to the community is a great way to support trail running and the American Trail Running Association has done just that. The Teva US Mountain Running Team Blog reports they have partnered with Outdoor Recreation Insurance to provide mountain/trail runners with much needed insurance coverage which may plug gaps in existing coverages. This could definitely help out with unexpected costs of a rescue! If you are not an ATRA member you cannot get this insurance so this is a great incentive to join now.

Hope you are all following the Giro d'Italia. If you are not but want to go here for the latest coverage. Carlos Sestre stormed to a win at Stage 16 but Denis Menchov remains the overall leader in the Maglia Rosa. Levi Leipheimer, the best positioned American to make a podium bid, fell from third to sixth in the General Classification. Lance Armstrong continues to improve and may be in very good shape indeed for the start of the Tour de France in July.

Final Note: I am considering a one-person tent any suggestions?

Running Dirty

2009-05-24T18:31:00.000-07:00

Just a little video experimentation with music as I try to improve my manipulation of the digital medium! Enjoy.

Get up, Stand up!

2009-05-22T19:00:00.000-07:00

Monday - Morning swim in a hot pool. Is this how granola feels? 10x100yds, 1x200yds w/board, 1x200yds w/buoy, 100yds KOS for a 1500yds total. Thankfully after this coming weekend the pools outside open. I took the afternoon off from running to rest.

Tuesday - Slept late - skipped weights! However, I did put down a fast 6.8 miles at 7 mins/mile. I also posted my first training video. I will experiment with this and post some more in the future.

Wednesday - Stairs with two friends. I ran 45 mins on the stairs 72 stairs in all. Very good workout that left my quads crushed. That afternoon I went for a short swim. 2x100 yds w/board, 2x100 yds w/buoy, 100yds KOS, 1x250yds, 5x50yds. Great little workout to bridge the afternoon.

Thursday - I just hit the weights - hard. I have really been getting some decent sessions the past two weeks. However, I think I am starting to plateau. I am hoping to shift to once a week after the end of the month as I start to really ramp up my aerobic training.

Friday - Drove to North Carolina to visit family over Memorial Day. Five hours in the car will cramp the legs! My solution was a 5.5 mile run in the woods near my parents' house. I put down at just over 8 mins/mile.

Saturday - The plan is to swim in the morning - provided I can find a pool open and lift in the afternoon. I'll post an update tomorrow evening. **Update** Swam this morning in a meters pool, hard transition after spending the last month swimming yards! I swam 3x50m, 3x100m, 3x150m, 3x200m, 1x200 w/board, 100m w/buoy, 100m KOS. After the pool I went straight to the gym for a good weight session. Always hard to lift after a swim but it felt good.

Running of the blogs

2009-05-20T18:11:00.000-07:00

Bad news for the week - Chris Horner crashed out of the Giro d'Italia on the monster 10th stage. A key rider for Team Astana his presence will be missed. It remains to be seen how it may affect Leipheimer's chances in the GC. Tactically there will probably be secondary effects upon the racing strategies of the other teams as well. Going into the weekend the race should be very interesting indeed!

The past weekend's MMT 100 here in Virginia was apparently a spectacular event. One local runner's blog describes his experiences there. The weather was crazy and the rain just incredible. I can only imagine how mentally and physically draining this must have been. The Team Inov-8 Blog gives a great perspective as well.

Looking out west here is a nice 12k, San Francisco's Bay to Breakers. Sounds like a nice time to share with 33,000 of your closest running friends! In Colordado - Wal Mart - yes, Wal Mart - is sponsoring the Cheyenne Canon Mountain Race. Sounds like a great event. As I look to see what trail running hijinks I can get into later this year when I may move to Monterey, CA the Pacific Coast Trail Runs look pretty good.

Sunday Rain Run

2009-05-17T15:49:00.000-07:00

Forecast this morning was for rain and wind. Yet somehow I was surprised when indeed it was rainy and windy when I woke up! A quick breakfast of a bowl of Kashi Crunch and I was out the door to run ten miles with my new friend/training buddy Tyler.

After meeting at my house we rode out to Burke Lake Park. Rainy there too. Damn. Out of the truck and into the weather we started strong and stayed fast. The trail was muddy but not excessively given the past two weeks of rain. There were not many other runners out but by the second lap they were starting to show.

We finished the ten miles in 75 mins exactly. A good effort on a bad day!

"I got my swagger back" Jay-Z

2009-05-14T18:37:00.000-07:00

Thankfully I am fully back into training and will complete a full-cycle of workouts this week! It has left me sore after five weeks of being sick, traveling, and light workouts. However, in keeping with my personal philosophy about mediation, zen, and exercise this suffering is good for my soul. I have recently overcome some personal challenges and this is helping to keep me focused.

Monday - Cloudy day and overcast but I started out with a solid swim of 2000 yds. I swam 10x50yds, 5x100yds, 2x250yds, 2x100yds w/board, 2x100 w/buoy, 100yds KOS. May I mention that I hate yards pools vs. meters pools. Swimming the shorter pool makes me feel like a rat in a wheel, stroke - stroke - turn - repeat! The afternoon was nice and cool but sunny. I ran 4.5miles at 8mins/mile on rolling hills. Last week was solid and I felt really good.

Tuesday - I love "10k Tuesday." The morning started out with a good weights session at the local neighborhood gym. I am having withdrawal after two years of maximizing my time in the Pentagon's excellent facilities. My afternoon run was really nice - some rolling hills, speedy flats, and one really long two mile hill. I put in 6.83 miles exactly at 8mins/mile. This nice run was followed up by beer o'clock and grill-thirty.

Wednesday - Crowded, hot and wet; not another trip to Africa but the Belvoir pool. Ugh. I swam my 2000 yds but it was painful. It was 5x200yds, 2x50yds, 2x100yds, 2x150yds, 2x100 w/board, 2x100 w/buoy, 100yds KOS. The water was 87 degrees. It felt like bath water. Wednesday being a light day I ended on a good note - an entire Greek pizza from our local favorite!

Thursday - Stairs. I ran stairs for a solid 45 mins. A cool and overcast morning made for fun running. It crushed my thighs and calves. I hit the weights in the afternoon at the post gym. A nice change from the neighborhood gym. At this point I have probably plateaued with my weight regimen. My current plan is to continue my present workout for another three weeks and then adjust to once a week with weights so I can ramp up my running.

Friday - Standard morning swim time at 2000yds: 11x50yds, 1x100yds, 1x150yds, 1x200yds, 2x100yds w/board, 2x100 w/buoy, 100yds KOS. I did not get to run in the afternoon so I will have to double up this weekend.

Running of the blogs

2009-05-13T18:03:00.000-07:00

This week has a lot of action packed into it from around the world and locally here in my roaming area of Northern Virginia. Leading off the little Hoyawolves are both playing soccer this weekend! Go Sharks and Mini-kickers!

The eyes of the sporting world (the interestings sports at least!) are on Italy and the Centennial of the Giro d'Italia. The return of Lance Armstrong to the grand tours, 11 North American riders, and two US teams all make this year's race for the Maglia Rosa very special and exciting. Definitely worth tuning in if you have the opportunity.

My favorite ultra-running blog is going bigtime - Hollywood style. Well maybe not Hollywood but just north of Yosemite National Park is close enough. Bryon Powell, a TransRockies and Marathon des Sables finisher, is going full-time into web based reporting on the ultra community. His site - IRunFar.com - is excellent and sets the standard for ultra-blogs. Although the local legal community is suffering a loss the national trail running scene is about to get richer!

Locally this weekend is the Massanutten Mountain Trails 100 - one of the fabled and hardest east coast races. In the past it has been the scene of many epic battles. If you have nothing to do this weekend make your way to the Shenandoah Valley to cheer on the runners and catch some of the action.

Looking at the climbing world check this story from SummitPost about a first-timers trip to Chamonix. I can attest that the Alps are special to mountaineers and Chamonix is like the Louvre of climbing. The giants and legends are all there, passed through, or are buried in its graveyards. Looks like North Carolina is getting some more national press - long a first-class climbing destination the state is a gem for its pristine trad ethics. Apparently the Old North State is pushing the envelope at the far end of the YDS.

Travels to Kenya

2009-05-08T16:10:00.001-07:00

I am frequently gone for short periods of time with my work as an Army officer who works international affairs. Recently I was in Kenya from 20-24 April for the US Army Central Land Forces Symposium. This annual conference brought together senior US Army leaders and regional counterparts from nations throughout the Middle East and East Africa.

As an African policy specialist it was a great opportunity to meet some of my peers working on the continent while I am serving in the US. It was also a solid chance to meet various Army Chiefs of Staff from throughout East Africa from Kenya, Rwanda, Uganda, and Tanzania - among several others. US Army Africa also attended the conference and were represented by their commander; however, the central attraction from an African standpoint was GEN Ward - the US Africa Command commanding general. Watching him interact with his peers was a priceless opportunity.

The conference was held in Mombasa, Kenya at the Serena Beach Hotel. This was a gorgeous venue on the Indian Ocean. Here is a link to a press release from Africa Command and a link from US Army Central and US Army Africa. This short video features the commander of US Army Central, and the co-host of the symposium, LTG Lovelace talking about its importance.

Guess who's back, back again, Hoyawolf's back, tell a friend

2009-05-07T16:06:00.000-07:00

Rain delay, pause, laziness, etc... Three out of the last five weeks on the road, respiratory cold, tropical sickness, lack of training all contributed to an extreme lack of posts.

I am back in the saddle and ready to blog...stay tuned!

Human wheels go round and round...

2009-03-16T05:15:00.001-07:00

Following a sorry effort over last weekend that only saw me running to the fridge for more snacks I started this week off right and am planning to end it with a nice 15 mile effor this Saturday. We'll see how things develop!

Monday - Cold wet conditions left me to run inside. I ran six miles at 7:30 mins/mile. The surefire cure to a bad day at work is a pool workout. Focusing on breath-stroke-breath-stroke-turn definitely helps to focus the mind and unclutter your thoughts. I swam 2000m today: 6x50m, 3x100m, 4x250m, 1x200m w/board, 1x100m KOS, 1x100m w/buoy. Good stuff and excellent for stoking up the furnace before supper!

Tuesday - The gym was pain this morning. I never really felt that I could get into a good rhythm. Definitely need more than five hours sleep! A standard tempo run of five miles at 7:30 mins/mile. Nothing to see here...move along.

Wednesday - Short and slow, I ran three miles at 8:00 mins/mile. My legs were really tired and needed the break. This afternoon I did a shorter swim as well. I swam 1350m: 2x50m, 2x100m, 2x150m, 2x200m, 1x200m w/board, 1x100m w/fins, 1x50m KOS. Torqued my left calf while doing the KOS laps. Ouch.

Thursday - Left calf still hurts, so I took the day off. Planning to run tomorrow in the morning. We'll see how that turns out!

Friday - I ran four miles but the calf hurt so I took it really easy.

Satuday - Seven miles at eight mins/mile. Feeling much better.

I am gone to Italy and Germany the week of 22-28 March. Probably not going to have much opportunity to post.

Running of the blogs

2009-03-15T09:29:00.000-07:00

The trail running season is upon us and if you are not logging your training time now you better get started! Of course I could use with taking my own advice. This weekend was supposed to be long, back to back runs, however, it ended up as two nice stay in the house and play legos with the little wolves days. No complaints. I'll just train harder...With spring just around the corner it seems the outdoor world has really come alive.

The Elizabeth Furnace 50km is what I supposed to run on Saturday but some other commitments kept me from it. Thankfully someone was out running! Sounds like it was a great time. Since the Wolf family camps there often I look forward to hitting the Elizabeth Furnace/Signal Knob trails soon.

The impeccable Irunfar had two great pieces this past week of interest to all runners and outdoor enthusiasts. The first was on trail running photography and the second on trail running camera selection. Obviously these skills can help benefit anyone active in the outdoors looking to take the perfect - or better than usual with no head chopped off - picture.

While this past week was snow, rain, and chilly wind our trail friends in California were again enjoying excellent weather! Who among us east coasters doesn't wish they were running carefree in the sun? Lynn Astalos' blog really shows the advantages of year round good weather; look at this guy's calendar!

Speaking of California, here is a race report on the Way Too Cool 50KM. Sounds like a great time and it is definitely one of the "to do" races for the early season racer. Any blog that has running, woodworking, and books is a winner!

The prestigious Piolet d'Or prize is given once a year to the most innovative, challenging, and imaginative climber/s who epitomize alpine mountaineering's most cherished traits. This year's nominees are all exceptional. I have been climbing since age 16 and with a fair amount of experience in all mediums I appreciate what commitment these climbers possess.

If you need to motivate yourself this week for training here is a good video from trailrunning soul that gets at why we run (or push ourselves in our various endeavors) whatever they may be!

In the trenches of a training week

2009-03-14T16:39:00.000-07:00

Sunday - The weather was perfect - mid 60's! - for a run. Despite gorging myself at lunch with some friends I persevered and in the afternoon squeezed out for a nice run. I recently "found" a new route with endless possibilities for some interesting running. I ended up doing a nice quick seven miles at about 7:45 mins/mile. The interesting part was the gradual uphill slog from the Potomac River back to the level of my house. I guesstimate it was was long two mile hill. Fun indeed!

Monday - Kicked off the morning with fins on my feet! My legs felt like hammered billy goats; not good in case you were wondering. I managed to neck out my 1500m: 5x100m, 10x50m, 1x200m w/board, 1x100m w/buoy, 1x100m kick on side (KOS), and 1x100m w/fins. The afternoon ended up very busy and I almost did not escape the clutches of bureaucracy to run. However, I succeeded and ran four miles at 7:30 mins/mile. A nice tempo run.

Tuesday - Lifted weights early with Woody. It felt good but difficult. I can tell I have not eaten enough protein over the last ten days or so. Powered through my usual Tuesday sets. The afternoon was much chillier than the previous day, temps in the low-50's. Woody and I ran from the building to the Iwo Jima Memorial. This is 3.6 miles round-trip; we were moving slow and turned it in about 32 mins total.

Wednesday - Swim and recovery day. Thankfully Wednesday is my "half-day." I only do one workout! It is quite nicely placed in the middle of the week to boot. I swam 1500m in: 2x50m, 2x100m, 2x150m, 2x 200m, 1x200m w/board, 1x100m w/bouy, 1x100 KOS, 1x100 w/fins.

Thursday - Good weight session this morning. I took my time working through each set. It was excellent! Ran outside today - it was very nice downtown. A bit breezy to start with temps in the low 40s but lots of sunshine. You can tell tourist season is upon us as there are more people walking around and more buses disgorging young tourists. I ran to the Smithsonian from work, it is 6.5 miles. I ran with Woody at about a 8:00 mins/mile.

Friday - Ahhh...to sleep, per chance to dream! - Macbeth, Shakespeare. Thankfully I plan on doing long runs back to back this weekend. This is thankful because today was only a swim day! I ended up doing 2000m in the pool - that blissfully, was not crowded. I swam: 4x5om, 3x100m, 1x1000m, 1x200m w/board, 1x200m w/buoy, 1x100m KOS.

Saturday - Rest day!!! I was planning back to back long runs this weekend but the weather didn't cooperate.

Weekly totals: run - 20.2, gym - 1:30hr, swim - 4500m.

Running of the blogs

2009-03-08T14:16:00.000-07:00

Sitting down to write a blogpost following an absolutely gorgeous weekend is never easy. The mind easily starts to wander and becomes distracted - thinking of high mountain ridges, grassy glades, and twisting singletrack. Sadly, for me these indeed are just daydreams as I pound out most of my training mileage in Suburbia. Living vicariously through others is a skill so let's see what is going on in the wider world of adventure!

While northern Virginia was digging out from under snow and ice others putting down some mileage in the rain. The Napa Valley Marathon sounds like a particularly appealing race. I like wine, running, and nice weather; this year's edition seems to have had only two of three ingredients! The views were obviously gorgeous and it sounds like the schwag was excellent as well.

It seems some folks are thriving on the icy conditions in their locales. I highly recommend this story about climbing waterfall ice in Norway. Ice is definitely a precarious medium upon which to practice your craft. The transitory nature of ice is what makes it so perfectly suited to artistic expression through climbing. The sense of being "out-there" on the sharp end is definitely an exercise is sensory awareness!

Speaking of being out-there; the BHP Billiton Rock and Ice Ultra is an ultra distance snowshoe and xc ski race held annually in March in Yellowknife, Northwest Territories. It looks like an excellent event of the hard sort. Silly me - here I am just dreaming of doing the famous "Birkebeiner" one day!

Good news for aspiring US climbing guides the Union Internationale des Associations D'Alpinisme (UIAA) has certified the American Mountain Guides Association (AMGA) Single Pitch Instructor Course as compatible with their high standards. Although it is the only internationally endorsed AMGA program it is a step in the right direction for the US guiding community. The US-based climbing community does not have a strong reputation abroad because of the loose standards applied to the guiding business. The AMGA was started in large part to address this disparity.

I have a soft spot in my heart for bike touring. Recently I found an excellent website about a group of intrepid explorers based in South Korea. They are riding an epic tour from China to Ireland in order to raise money for the charity Kiva, which is a micro-finance institution for developing countries. The trip looks like it would be an excellent event with a good purpose!

Little Hoyawolves Racing the Grizzly Mile and Cub Run

2009-03-07T18:07:00.000-08:00

The Grizzly Mile and Cub Run in Fredricksburg was our destination! It was a great time. Granpa and Grandma Wolf were there too, so it was an extra special day for the little ones. The race was held at Riverbend High School, a great venue. The weather was excellent, very warm, low 60s.

Hoyawolf Jr's race was a mile around the school grounds with a lap on the track. Prior to the race was a warm-up and stretching. My little wolf fell in the warm-up lap but got back up, tears and all, and ran the race. After having viral pneumonia last week I was concerned he couldn't finish or run it all but he did a great job. Jr ran the whole race and hit the jets to sprint the last 100m. He put in a decent 10:28 mile (chip time!) - not bad for a six year old recovering from being sick!

Miss Hoyawolf, decked completely in pink of course, ran after the end of the little wolves race. Her run was a 300m jaunt around the track. I ran with her and half-way around the lap she took my hand. We ran the second-half of the race holding hands the whole way. Well, almost, the whole way. About 50m from the finish line she stuck an arm out, giving me the Heisman. She crossed the finish taunting that she beat Daddy for first place!

It was a great time and an excellent race. The Fredricksburg running club does a solid job with the kids' races. They are good for building confidence and, of course, everyone walks away with a prize. The Hoyawolves are eagerly looking forward to the upcoming Great Train Race on 3 May!

Neither wind, nor sleet, nor rain, nor dark of night

2009-03-06T12:36:00.000-08:00

Training this week was a bit insane. My personal philosophy is that "bad weather" mileage counts double when you are storing up suffering for an endurance event! Sunday it began the snowy wintry mix and by Monday we had a good six to eight inches of powder! The temps remained in the low 20s through Thursday during the day. Brrr...

Monday - Solid swim although I felt a bit rushed in my workout because I was pressed for time. I swam: 6x50m, 4x100m, 2x200m, 1x200m w/board, 4x50m w/bouy, and 2x50m w/fins. Still in rebuild phase as I get in shape for my open water events this summer.

Tuesday - Good weight session but I felt a little weak. Probably not enough sleep over the past few days. I hope I do not end up sick like my son. Nothing wrecks a well-laid training program like an unforseen illness. My afternoon run was solid, I managed a decent tempo run of six miles at 7:30 mins/mile.

Wednesday - My favorite day during the week! Not only does it bring us half-way to the weekend but I reward myself by sleeping late and working out only once. Today I hit the pool in the afternoon. I swam 1500m: 5x200m, 1x200m w/board, 4x50m w/bouy, 2x50m free.

Thursday - Hit the weights again with Woody. Can definitely feel the effects of moving from my strength to endurance training program. Nice to feel the muscles stretched and sore! I think over the course of three months I managed to stack-on an extra two-three pounds of muscle. My body weight is hovering around 154 pds now instead of 151 pds. My afternoon run was excellent, I did hard intervals for a five mile total: 2x400m at 5:42 min/mile, 2x800m at 6:00 min/mile, 1x1200m at 6:00 min/mile, 1x800m at 6:00 min/mile, and 1x400 at 5:42 min/mile.

Friday - At the pool platform early for my swim going into the weekend. I swam 1600m total. The sets were: 2x50m, 2x100m, 2x150m, 2x200m, 1x200m w/board, 1x200 w/bouy, 1x100 w/fins, 1x100 kick on side. I didn't develop a good rhthym in the pool this morning and while the workout was good it was not completely satisfying in terms of quality. Due to an unforseen work emergency I could not run Friday afternoon. I plan on running back to back over the weekend to make up for this missed workout.

The weekend looks to be nice - mid-60s. The little Hoyawolves are racing this weekend and I have a date with a long run Sunday morning. A good time shall be had by all!

Running of the blogs

2009-03-02T17:56:00.000-08:00

As part of my efforts to actually do something worthwhile with this blog I am instituting my now-to-be weekly feature: Running of the blogs!

My intent is to highlight and hyperlink to blogs, articles, and other noteworthy items to the endurance athlete/outdoor adventurer.

Sitting inside the Hoyawolf's den with the snowy winter outside I am glad to see that I am not the only one looking forward to some warm weather running. Check out the latest from Karl Meltzer. Looks like he is planning a nice series of 100s this season.

DC local, Bryon Powell of IRunFar fame, is in the final stretch before jumping across the pond to the run the Marathon de Sables in the Moroccan Sahara Desert. Bryon is a training animal, the proof is in the figures.

Is it fair the iced in East Coast trail scene has to suffer while others celebrate in the sun? Trail beasts everywhere will be jealous of the weather and mountains Coloradans are enjoying.

A team of Candians recently claimed the fastest trek to the South Pole via the Ronne Ice Shelf. Obviously an amazing feat of endurance and adventure but what struck me most was their diet. If only I could eat like this and still be competitive - and less than two hunnies!

As a native North Carolinian I am partial to that fine state and the many, many outdoor opportunities it offers. Asheville has long been a mecca for mountain athletes with its mild climate, excellent quality of life, and proximity to both the Pisgah and Nantahala National Forests. One of my favorite events in the area is the Black Mountain Marathon and Mt Mitchell Challenge. This is one of my dream races. The combination of weather, terrain, and competition is excellent!

Since the winter hibernation period is quickly coming to a close the races are starting to reach capacity. If your calendar is still a little thin there are plenty of trail runs and road races from which to choose.

Sunday stroll

2009-03-01T17:10:00.000-08:00

Ran 13 miles today, started much later than I had planned because Hoyawolf Jr. had a 3 am trip to the hospital. Mrs. Hoyawolf graciously took him to the hospital and I remained in bed - you know - to watch the other sleeping ones! :)

We had about a half-inch of snow last night but by the time I started to run it melted. The sidwalks were clear and mostly dry. I went for a nice 13 mile figure eight loop on some of the roads near my house. I was turning about 8-9 minute miles.

I also used my Nathan HPL 020 hydration backpack, it was a gift from Parents of Hoyawolf. Based upon a review by Bryon Powell on Irunfar.com (http://blog.irunfar.com/2008/10/nathan-hpl-020-review.html) I asked for it as a Christmas gift. My review will most likely be posted here after I use it at the Elizabeth Furnace Fat Ass 50km Trail Run.

Lately I have been thinking of how to expand my blog and make it more useful, informative, etc. My plan is to add several "regular" weekly features. I would like an "around the blogs" section that examines some of my favorite trail running, biking, and swimming sites. A weekly "feature" or "op-ed" would be a good addition as well. If I could get my posts down to three-four regular posts a week that would be a nice format. Maybe posts on Mon, Weds, and Fri to cover the blogs, opinion, and my training. I will give it a try this week!

Running outside - in shorts!

2009-02-27T12:26:00.000-08:00

Today, for the first time in a long time, I was able to run outside in shorts. True, I do get cold easily, but it was a glorious 60 degrees. Woody and I went for a nice jaunt down the Potomac River via the Mount Vernon Trail for about 55 mins. Felt nice to spend the afternoon outside.

This morning we swam at the pool together as well. 1500m broken down into 5x100m free, 10x50m free, 1x200m w/board, 1x200m w/bouy, and 1x100m w/fins. I followed this up promptly with a nice soak in the hot tub.

What a great start to the day. Unfortunately I did not have anywhere near enough food with me today and I have been sneaking food from folks all day long!

Tomorrow is an off-day and I am looking forward to it.

Future plans? Who knows...

2009-02-26T08:17:00.000-08:00

Today was another good weight session in the gym. However, I do not feel that I have quite figured the weight needed for each set. I didn't leave feeling like I had really been worked hard. It will probably take me another two workouts or so to tweak it just right.

This afternoon the plan is to do a short tempo-pace run. My right hamstring is still a little sore and I don't want to aggrevate it.

On a completely different note is a little musing on my racing plans for the summer. Right now I am registered for the 20 June Highland Sky 40 Miler at Davis, WV to be ran in the Dolly Sods Wilderness Area. All reviews and reports indicate this will be an awesome race. I really want to dedicate myself to this race so I have forgone racing my usual short trail series in the spring. This was a lot to give up as I am competitive at the 10k distance and finished 5th overall in the fall series.

I don't have any other plans at this point. I will do two open water one mile swims but other than that my calendar is free. I am currently seeking a 50 miler for late summer in the August/September time frame. A 50k would suffice as well.

Some professional developments have shot my plans to run the TransRockies Stage Race this year. I am tentatively looking at a 100 miler for 2010. There is a very strong possibility I will be abroad next year without my family. To occupy my time I could train for the ultimate distance.

I found this great article on Velonews about collegiate cycling - enjoy!
http://www.velonews.com/article/86826/rick-crawford-college-days

Pool and out

2009-02-25T05:50:00.000-08:00

This morning I met my friend, Woody, for a swim workout. Felt good to swim and I actually felt strong in the pool for the first time in a few months. Amazing what a few consecutive weeks of swimming will do for you.

I swam 1600m broken into these sets: 3x 50m, 100m, 150m, 1 x 200m (all free); 200m w/kickboard.

Bliss is 10 minutes relaxing in the hot tub after a nice long swim workout....

time for second breakfast!

Interesting Bytes

2009-02-24T05:49:00.000-08:00

http://www.iht.com/articles/2009/02/24/sports/RUN.1-436623.php - I can only hope that at 44 I am running this strong!

http://www.ultrarunning.com/ultra/features/health/nutrition-and-your-mental.shtml - Solid article on nutrition. The more I learn the more I know it is the hardest part of my training to get right.

http://www.youtube.com/watch?v=WGVQMnFvkwY

New weight routine and other musings

2009-02-24T05:33:00.000-08:00

Today I began my new weight lifting regimine with a friend this morning. Time to start ratcheting back from the heavier lower reps to my favorite high intensity light weight and high reps routine. This afternoon we are planning to run some intervals - always a good time. I plan to run 10x400m at a 5:42 pace with 400m inbetween.

My new schedule is this:

Tuesday -

(all sets are 2x15 reps) dumbbell bench press, tricep extensions, dumbbell incline press, leg press, dumbbell curls

(all sets are 2x25 reps) back extensions, crunches, sit-ups, legs raises

Thursday -

(all sets are 2x15 reps) decline bench press, seated rows, bar curls, flies, dips, dead lift

(all sets are 2x25 reps) weighted side bends, trunk rotations, ab pulls, sit-ups

I try to keep the intensity high throughout the workout and minimize rest time. It is a good routine. Most likely I will stick with it for the next 2-3 months until I really start to get serious about running and swimming. Then I will cut my weights to one session per week.

In the future I am going to post a few links to interesting running/swimming/endurance sport articles daily but under a seperate blog entry.

Monday is fun day!

2009-02-23T06:41:00.000-08:00

After a good nights rest and carb-reload on Ravioli, Salad, and Bread I was pumped to hit the pool this morning. Unfortunately the pool has been crowded lately.

I swam 1400m broken into several sets: 5x100m, 2x150m, 1x200m, 200m w/kickboard, and 200m w/pull-bouy.

I felt beat at the end and I never had a good kick after my long run yesterday. My right hamstring is a little tender and my legs felt tired.

This afternoon I am running with a friend. I plan to put down about 5 miles at 7:30mins per mile.

Sunday slog in cold wintry mix

2009-02-22T15:49:00.000-08:00

I was supposed to run early yesterday morning with the Minotaur but did not. My left hamstring was pretty sore, I think I may have slightly strained it during my interval workout earlier in the week. Ended up taking it easy on Saturday - went to the Musuem of the Marine Corps with the family (Mrs. Hoyawolf is a Marine). Very good museum and I highly recommend it.

This morning I got up a little later and decided to go on a middle distance run. I met my friend Rob and we ran 4.2 miles together at a slowish pace. The weather was overcast and slighly misty. Our route was a hilly loop from our houses.

After one lap Rob had to head to the house so I drove on for two more laps for a total of 12.6miles. Maybe five mins into my second lap it was snowing big heavy flakes mixed with frozen rain. Thankfully I was well bundled!

After a quick problem with a kink in the hose of my new hydration pack - a Nation H20 (review later in the week) - things were back to normal into the second lap. A quick snack of water and gel kept me motivated and on the third lap I picked the pace up some. However the last mile is basically up and over a large hill. My hamstring started acting up again on the climb and I eased downhill to the house to lessen the stress on it.

A good run all in all and much better than just lazing the day away in the house.

Tomorrow I begin my new workout plan and will post details here.

Excellent training and preparation to transition

2009-02-20T11:02:00.000-08:00

This week has been solid for workouts. Three hard weight sessions - each leaving me a little sore. Four great runs:

Monday - 5.5 miles at 7:30mins/mile
Tuesday - Intervals 10x400m at a 1:28 with 400m between
Thursday - 5 miles at 8:00 mins/mile
Friday - 3 miles at 7:00 mins/mile

Weds and Thurs I was in the pool for 1200m each day. 12x100m on Weds and ladders on Thurs.

I have (mostly!) kept to my eating plan this week as well. My trips to Turkey and Germany in Jan seriously derailed my normal healthy eating habits.

This weekend it is supposed to be cold but with no rest for the wicked I am meeting the Minotaur (my boss and running fiend - er friend) for a 16 miler in the morning.

Next week I start my new workout and will post the details later this coming weekend.

Back in the saddle!

2009-02-18T10:07:00.000-08:00

"Now is the winter of our discontent, Made glorious summer by this son of York; And all the clouds that low'r'd upon our house, In the deep bosom of the ocean buried." - Richard III, Scene 1, Act 1

It has not quite been the winter of discontent but the clouds have lowered upon our house. It has been a cold winter with lots of travel and eating. Did I mention that I have positively gorged myself over the past two months since my last race? Thankfully I have only put on about 3-5 extra pounds.

I have been focused on building some strength over the winter. I cut down running to two-three days per week and am just now ramping back up the mileage. However, I have logged a few cold long runs - the record was 13 miles in 17 degree weather. No shrinkage, it was plain inversion!

My gym routine has been pretty tough. Here it is:

Monday:
Dumbell Flat Bench 3x8 75pds
Flies 3x8 30pds
Dumbell Curls 3x8 35pds
Tricep Pulldowns 3x8 90pds
Dumbell Lunges 3x8 55pds
Leg Curls 3x8 105pds
Back Extensions 3x20
Crunches 3x20
Sit-ups 3x20

Wednesday:
Dumbell Decline Bench 3x8 75pds
Dumbell Press 3x8 40pds
Standing Pulldowns 3x8 50pds
Tricep Kickbacks 3x8 25pds
Dead Lift 3x5 155pds
Leg Extension 3x8 110pds
Leg Raises 3x20
Trunk Rotations 3x20
Sit-ups 3x20

Friday:
Incline Bench 3x8 55pds
Seated Rows 3x8 120pds
Dips 3x15
Bar Curls 3x3 90pds
Clean and Press 3x8 85pds
Leg Press 3x8 155pds
Side Bends 3x20
Ab Pulls 3x20
Sit-ups 3x25

My cardio has consisted of temp runs of 4-6 miles at 7-8 mins per mile twice a week. Longer runs on the weekend at a slightly slower pace. I tried to swim but events have overcome me and I probably only swam half a dozen times.

This is my final week of the above program. I am switching to a more runner friendly program next week. I will post the details then.

Treadmill blues

2008-12-21T18:29:00.000-08:00

Six miles on the treadmill today - I had absolutely no motivation to run in the rain - at 7-7:30 mins per mile.

Race Report - Blue and Gray Half-Marathon, Fredricksburg, VA

2008-12-14T18:34:00.001-08:00

Following last Wednesday I coasted into the weekend with a weights session and short three mile interval workout on Thursday. Friday and Saturday were days off from training to rest before this morning's half-marathon.

Woke up at 5:00am to head to Fredricksburg for the race. Polished off two bowls of cereal, two cups of coffee, and a squeeze bottle of water. Thankfully I had gotten to bed relatively early the night prior so I was well rested.

Arrived at packet pick-up by 0630 - temps were in the high 20s, low 30s and the wind was kicking like a ninja.

Race went off at 730am. I took the first mile and half to warm up nice and slow and hit my stride. Although it was cold I was warm enough in tights, two long sleeve tee-shirts, light gloves, and stocking hat.

The course wound out of the parking lot and headed north towards the Rappahannock River that runs through downtown Fredricksburg. We went down a long hill - 1.5 miles long to be exact past a hospital. I knew it would not be fun on the way back to the finish after 11 miles of running.

The race then went beside a canal on a raised path then through some very pretty neighborhoods as the we wound to the half-way turn around point on the Mary Washington University campus ballfields. After running the half-way point and heading back the way we ran out the course ran fast. I developed a bit of a cramp from taking two gatorades at back to back aid stations and had to slow for about a mile to work it out.

Once i crossed the 10 mile marker I slowed up some to pace before the huge climb back up out of the river valley. When I hit the bottom of the hill I ran hard up the hill and climbed it painfully but relatively quickly - passing at least a dozen folks who hit it at full stride.

I ended up finishing in 1:38:40 - 7:28 miles and placed 8th overall in my age group.

Overall this was a fitting end to my fall-season and the year in general. Open water swimming, a couple of half-marathons, an ultra, and a trail run series. Perfect because I was able to do several with friends. Add to that my overall fifth place finish in the Backyard Burn Trail Run Series and my solid run today and I am pleased.

I am now going to stand down the next two weeks - one workout per day and relatively low intensity. I need a bit of a break. In the next few days I will post my reflections of this past year, my tenative training plans for the coming year, and my race schedule.

Training over the past ten days

2008-12-10T09:46:00.000-08:00

Although I was unable to compete in the final race of the Backyard Burn Series I had scored enough points to earn fifth place overall. I walked away with a nice beer mug and a gift certificate to VA Runner - a superb store.

Quick summary on my recent training:

Last week - two six mile runs, hard intervals of 10x800m with 400m in-between, two weights sessions, three swims of 1600m each and a slow four miler

This week (so far!) five miles, 8x800m with 400m in-between, one weight session, one swim of 1200m. Remaining is a a three mile run, a four mile run, one weight session, and one swim.

This coming Sunday I am running in the Blue and Gray Half-Marathon in Fredricksburg. Stay tuned for a race preview later in the week.

Sadness

2008-12-09T18:46:00.000-08:00

My uncle died last week. He was only 58; it was from complications due to severe arthritis. As these things inevitably go it was sad for the whole family but especially on my mom. He was her little brother.

To An Athlete Dying Young

THE time you won your town the race
We chaired you through the market-place;
Man and boy stood cheering by,
And home we brought you shoulder-high.

To-day, the road all runners come,	5
Shoulder-high we bring you home,
And set you at your threshold down,
Townsman of a stiller town.

Smart lad, to slip betimes away
From fields where glory does not stay,	10
And early though the laurel grows
It withers quicker than the rose.

Eyes the shady night has shut
Cannot see the record cut,
And silence sounds no worse than cheers	15
After earth has stopped the ears:

Now you will not swell the rout
Of lads that wore their honours out,
Runners whom renown outran
And the name died before the man.	20

So set, before its echoes fade,
The fleet foot on the sill of shade,
And hold to the low lintel up
The still-defended challenge-cup.

And round that early-laurelled head	25
Will flock to gaze the strengthless dead,
And find unwithered on its curls
The garland briefer than a girl's.

Downtime and forced rest

2008-11-30T14:54:00.000-08:00

After last Sunday's long run and the following Monday's swim I was psyched to train hard last week.

The best laid plans of mice and men....

Tuesday I took off to recover and we drove to NC for Thanksgiving. Tuesday night and Wednesday I ended up being very sick. This laid me out until Friday when I did a six mile run. Saturday and Sunday I ended up feeling week as well.

Hopefully I will not lose too much before my race next Sunday. I will have all week to train and plan on making up for the time lost.

Cold Miles

2008-11-23T13:45:00.000-08:00

Brrrr is the word of the weekend. I haven't run in weather this cold since I left Germany.

Saturday I did a quick six from the house over some nice rolling hills. Sunny, bluebird sky and a killer wind! It was biting quite deep. I was layered up in a long sleeve tee, pearl izumi long sleeve top, knit cap, gloves, and fleece-lined tights. I was warm enough when not in the wind but for about half the run the wind was slicing through my clothes. I was regretting not wearing my windblocker vest.

Sunday I met my boss - aka known as Sasquatch or the Northern Virginia Minotaur - for 15 cold miles. We started and finished and Burke Lake Park with some additional loops thrown in for fun. It was about 24 degs but thankfully no wind. I wore my waist belt Camelbak and had all the cold water I wanted to drink. My mini clif bar froze though and was like eating cardboard.

I followed up the morning run with a nice Thai lunch while shopping with Mrs. Hoyawolf for Hoyawolfette and Hoyawolf Jr. The only thing I ran through faster than the Northern VA woods was my cash at Toys R Us!

Slog Week

2008-11-21T19:22:00.000-08:00

This week has been rough. Work kept me quite busy and I have been fighting a little respiratory cold. To add difficulties I have been hoovering up any food I can get my hands on completely blowing my training diet. Not by eating too much, just rushed for time and eating too much junk!
Here is a recap of my training over the past week.

Monday - 1600m swim, 100m - 200m - 300m - 400m - 300m - 200m - 100m

Tuesday - 5 mile tempo run, 7-7:30mi/min pace
weights

Wednesday - no training due to work intervention - argh!

Thursday - intervals, 12x400m with 400m in-between laps

Friday - weights
1600m swim, 1000m free, 200m w/kickboard, 200m w/bouy, 200m with fins

Forecast for the weekend is pretty cold. I am planning to run Saturday and Sunday with a long run Sunday. Check back Sunday night for more details.

Montrail Hardrock Trail Running Shoe

2008-11-18T05:49:00.000-08:00

The 2008 Hardrock is an excellent shoe for long distance and technical courses. Long a trail running favorite Montrail delivers yet again with this year’s edition.
Ample cushioning where it is needed most ensures a comfortable ride. The well padded heel and forefoot mitigate much of the shock of hard surface running, especially when pounding down steep singletrack. The stiffened toebox gives good protection to the little piggies as well – always nice when running a very rocky trail.

The aggressive “Griptonite” sole supplies purchase under almost all conditions. The high-density medial post in the shoe lends reinforces the arch and the overall stability of the shoe. The uppers breathe adequately and even though I am prone to excessive foot heating during long runs the Hardrock performed well.

The lacing provides a tight fit that goes long down the foot and allows a tight fit to the running platform. The shoe’s sizing runs a little small – I usually wear a 10 to 10.5 but fit an 11.5 Hardrock. The medium volume gives room for foot expansion without leaving too much wiggle room for shorter jaunts.

I have put about three months of satisfied running into my new Hardrocks. On a recent half-marathon they performed well overall , including on one paved section. For longer training runs the cushion and support is appreciated, shorter events in the 10k range probably do not need this much shoe unless on very technical terrain. The shoe's real test for me will be in February 2009's ICY 8 Hour Trail Run.

Bottom Line: I would buy this shoe again and would recommend it to friends. It is an excellent performer for long runs and on technical terrain. It’s beef cushion, solid footbed, and tight lacing allows you to plant each stride firmly without breaking stride – even on steep downhills.

Race Report - Fountainhead Regional Park

2008-11-17T17:55:00.000-08:00

Sunday dawned cold and slightly overcast with winds gusting to 20mph. The temperature at race time was about 38f with the windchill around 31f - freezing my bare legs. After check-in and number pick-up. I started my warm up with a nice jog from the parking lot down to the marina and around the lake side. I was warmed up by the time I got to the truck and stretched out almost right up until race time. My boss has been running the same series as well - except he is running the 10 mile races. We are both signed up for a half-marathon to finish our season off on 12 December down in Fredricksburg, VA - The Blue and Gray HM. It runs from downtown over the battlefield and back. Sounds like a good time!

The wind was ripping by the time the race started so when the siren sounded I was ready to run. It had rained for three days straight so the course was trashed - the creeks were full, the hills muddy, and all the rocks covered with lots of leaves. Trail racing at its finest! This race course's prologue was about a half-mile down a rolling paved road. It was very fast. I was in the first break of about 15 runners when we turned off the pavement into the woods. The trail was fast down to the first main creek crossing, the far side of which was mud puree! Made for an interesting climb up - I could only imagine what it would be like after the pack got through there. It was a quick few rolling up and down hills and back onto the ridge for a slight uphill climb to the road crossing.

After crossing the road the trail turns along the paved road and follows it for about a half-mile over mostly even but winding track. This portion ran fast. The course turned back into the woods and the next three and a half-miles would be in the back reaches of the park, great isolated cold and windy trail running on superb singletrack.

There were a few very steep but fast descents - they all ended dead into creeks and water crossings. This made for some chilly hooves on my part - thankfully I had wore my gore-tex shoes. By the time the trail winded its way to the final mile it dropped steeply back to the reservoir and proceeded to climb a longish winding trail up to a rolling ridge. Some needle packed singletrack and then a hard left turn brought me to the finish chute with a 6th place finish.

Overall my race was good and I really enjoyed it. Although the lead-out was fast I recovered my wind by the road crossing. I cruised at a very solid pace during the next three and half miles until the last half-mile where I really started to charge home - running up the large hill in good form. I am not sure how I slipped to sixth place. I was only passed once - and by a ten mile runner (they have red numbers).

Now the mark is set for the last race. I am tied for fourth overall and the third place finisher is only one point ahead. So the final race in three weeks will be a real race. Lots of speedwork will be the order of the day!

Backyard Burn Race #3 preview and taper summary

2008-11-13T05:57:00.000-08:00

This week's training has been good and I feel strong going into the weekend. My legs are a little sore overall from the amount of speed work I have been doing lately but two days of rest should freshen them up.

Wednesday morning I ran four miles worth of intervals at 6:20 min/mile pace. My afternoon swim was four sets of 300m free, 200m w/kickboard and fins, and 200m w/pull-bouy. I finally replaced my old worn out, yet lovable, goggles. My new ones are Speedo Vanquisher, after two swims my initial impression is pretty good. A more comprehensive review will follow in the coming days.

Thursday began my taper to the race - a short tempo run followed with weights in the afternoon.

Last year my time on this course was 40:37 with a sixth place finish. After two fifth place finishes (currently third overall) I am really hoping to break into the top three.

Hopefully the weather will hold and it will be cool yet dry this Sunday. Stay tuned for the race report.

Soccer season wrap-up

2008-11-12T05:58:00.000-08:00

Here are a few pictures of Hoyawolf Jr's soccer season. He really progressed a lot over the year and had a good time. Perhaps not as much as his dad who really enjoyed watching him play!

Off and Running

2008-11-10T08:51:00.000-08:00

Monday is a day-off for me, as is Tuesday. Perfect way to start any work week!

My training over the past few days was decent. Friday was a weight room day at work and a short but fast tempo run after work. These days it gets dark quite early so running in the dark is the evening norm.

Saturday was a day off for me - my legs hurt from my interval workout and from doing several lower body exercises at the gym. We also had soccer all day - Hoyawolf Jr's final game was Saturday. He mostly played half-back all day and had two nice blocks; one of which he was the only thing between the other team's striker and the goal.

Sunday was a middle distance run in almost perfect conditions - upper 60s and sunshine. That afternoon was Jr's soccer team party. It was held at Fuddruckers. An odd location for a youth party and I gorged myself on a huge burger, fries, and a beer. That shot my nutrition plan for last week!

Monday morning I did a nice 10 mile loop from the house - the weather was definitely more fall-like. Cool, breezy, and sunny I was bundled in long sleeves, tights, and knit cap. This afternoon I am going swimming. First I have to get some new goggles - mine suffered complete failure last week at work.

Thursday

2008-11-06T17:17:00.000-08:00

I started off the day right - with a very hard track workout. 4x400 at 6mins/mile, 3x800 at 6 mins/mile, 2x1200 at 640mins/mile, 2x800 at 6.40 mins/mile, 1x400 at 5.40mins/mile. My trackworkout starts with an 800m warm up and I ran 200m between the first sets of 400 and 800 but then full 400m between the 1200s and the remainder. My quads have been screaming at me all day.

In the afternoon the pool beckoned. I swam 5x200, 1x200 w/fins, 1x200 w/pullbouy, and 1x200 w/fins and kickboard. As always the pool was quite chilly and it takes the first 200m or so to warm up. What I like best about pool-day is sitting in the hot tub afterwards. Today I was in no hurry to get back up to my hobbit hole so parked there for 15 glorious minutes.

Yesterday I did five miles. A progressive tempo run starting at 730 mins/mile and then moving to 650 mins/mile for the last mile. It was a great day to run - misty and cool. After missing my Tuesday run and only swimming on Monday it felt nice.

Tomorrow is weights and a short run.

Race Pictures

2008-11-04T09:40:00.000-08:00

Here are a few pics from Sunday's race. They were taken at the top of the huge climb between miles three and four.

Blue Monday

2008-11-03T11:57:00.000-08:00

My hammies were a little tight after the hills at Hemlock yesterday. Subsequently today's pool workout hurt - at least for the first three hundred meters!

I also found out that I am sitting third overall in the Backyard Burn Trailrunning Series. If I can manage one more strong finish I will be in a solid position to place for the overall series.

Race Report - Hemlock Park

2008-11-02T18:16:00.000-08:00

Perfect weather, a super course, and a decent finish - a great day! I expected a cold morning but was pleasantly surprised when it was low 50's and slightly overcast. Perfect race conditions and the trails were in great shape. The total mileage was 5.5 miles for the race with a short prologue.

The route was as challenging as last year; although, I had forgotten how steep the climbs were!!!

From the start the race was fast. The prologue went very quick; I hit the first .7 miles at 3:45 - yikes. The long downhill to the river continued at the same pace but hit the slow-stop along the banks. The trail went to big rocks, little rocks, huge rocks, stacked rocks - you get the picture. In several places I had to stop running and "mantel" myself up onto the next section of trail. There were several sections along the river totaling approximately 2 miles.

The last climb was absurd - probably about a half-mile and gained several hundred feet very steeply. The upper portions were over large steps composed of split ties.

Although I started to fade just over the middle of the race after the long climb the race broke out into some open fields. I was able to get my wind back and power strong to the finish.

I finished 5th with a time of 40:15. I wanted a little faster time but was happy with placing again. My interval workouts helped me with the endurance at high speed but I think it will be another two weeks before there is enough "speed" in my legs to run sustained. However, I am positioned quite well for the overall series standings and will post those results when they are released.

Backyard Burn Race #2 Preview

2008-10-31T09:04:00.000-07:00

Last year I finished 7th at this course with a time of 40:48 for 5.8 miles. I am hoping to place better - into the top five again. If i can secure two top five finishes during the series my chances of a top five place overall will be very strong.

Race Week

2008-10-30T12:15:00.000-07:00

This week has been a little hectic but for the most part I hit my training gates. Monday to Wednesday I was at a seminar away from my usual office here in DC. While I greatly enjoyed it - the subject was Africa - it complicated my daily training plans!

My swim workouts for Monday and Wednesday were the first victims; thankfully they were really the only ones as well. I started the week with a three mile very fast speed workout on Monday. I didn't want to push too far and long due to the long ten mile run on Sunday afternoon. Tuesday was strictly a weight room day - have I mentioned I love my new work out regimen? I will post it soon. Wednesday I ran five miles at a nice tempo pace - resistance training as well with all the wind! Thursday was an interval workout on the treadmill and that afternoon I was able to get to the gym too.

Tomorrow will be a short two-mile run and a swim workout (finally!).

Weekend Recap

2008-10-26T18:08:00.000-07:00

Friday was a good day. Intervals and a swim. My legs were smoked so Saturday I didn't even bother with a run.

Hoyawolf Jr. scored his second goal of the season in his soccer match on Saturday morning. It was excellent - playing down-field he took a decent pass and punched it straight into the goal. The real challenge was a bunch of kids playing in the rain for a full hour. Hoyawolfette was in rare form for her soccer - she was convinced she wanted to go home until about two seconds after she ran out onto the field.

Today the weather was great - cool and sunny, but very breezy. I ran a double five mile loop by the house. Did I mention we live in a VERY hilly area? Ugh, my quads are burnt.

I am hoping to get two speed/tempo workouts in by Thursday so I can rest fully on Friday and Saturday prior to my next race. If I can lock up a top five finish next Sunday then I will definitely be in the hunt for overall series top five as well.

Speed Week

2008-10-23T08:40:00.000-07:00

No fast cars here just a lot of hard effort running! Tuesday was back on my feet and I did a nice middle distance tempo run - five miles at seven mins per mile. Later that afternoon it was weight room session one for the week.

Wednesday was a short - three mile - but fast workout. I did the three miles at 6:18 per mile and then went immediatly to the pool. Swam 5x200's and then headed back to the office. All in all it was an efficient hour-long workout including stretching/warming up.

At this point I must confess that although I have had the intention of running from home in the early morning hours sleep overtook me on Tuesday. Monday had just been too cold to be outside and I am still in my summer mindset.

Thursday I made the break - at about 31 degrees it was damn chilly. A nice small loop near the house at a slower pace. Tomorrow is my interval workout - death!

Race and recovery

2008-10-20T17:53:00.000-07:00

Sunday's race went excellent. The morning was cold and clear - lows in the high 30s - with bluebird skies and sunshine. I love running through the trees and fields on days like that.

The race was Wakefield Park - like mentioned in a previous post it was mostly flat and FAST. The prologue is about a half-mile down the road until you hit a turn onto the single track. The pace was furious to make the turn. Luckily I was in the lead group of about 20 or so and had good positioning.

I ran very well through the first three to three and a half miles. Then I started slacking up a bit until I picked it up on the last mile to finish strong. I only had one fall - whew!

I finished fifth in the five mile race so I was pretty happy. Unfortunately I pulled out to head home a little early and they did not post the results as quickly as usual. My friend called me (he was in the 10 mile race) to tell me the results.

The most important thing that happened this weekend however was that Hoyawolf Jr. did the monkeybars!

Today's training was just a recovery day. I was in the pool for about 2000m - swam two 500s, five 100s, and 10 50s. Then i just sat in the hot tub for about 15 mins....bliss.

Simmering down...

2008-10-17T11:50:00.000-07:00

Ah yes - the late fall season and with it the blessed end of long multi-hour runs that last distances beginning with the digit 2,3, or 4!! The flip-side is short but fast workouts that leave you feeling like you have been knifed and beaten with sand-filled rubber hoses.

After being in Turkey for an entire week and not running at all it was back to grind. This week I put down a few nice tempo runs of about 7 and 8 miles with two shorter speed workouts; one interval session and one three mile race-pace run.

I am feeling pretty good about this weekend's race at Wakefield Park. The course is relatively flat across multi-surfaces; road, singletrack, crushed pathway, and open fields. The technical portions (ie rocky!) are along Accotink Creek. There are a few steep but short climbs up from the creek that cross several of the draws as you break out of the trees toward the finish with about a half-mile across an open field. The finish is great with lots of folks there to cheer on the racers.

Last year I finished 10th in this race. I am looking for a top five this time. I am going into the fall series four pounds lighter at 150 with a good bit more mileage in my legs although perhaps not as much speed work. The weather looks to be cool - low mid 40s by the 9:00am start. Look back here Sunday night for a race report.

Saturday is also Hoyawolf Jr and Hoyawolfette's soccer day. The last game Hoyawolf Jr. scored his first ever goal. It was beautiful and his interest spiked accordingly. Hoyawolfette continues to blaze away at her tiny kickers sessions as well. There is no one cuter in pigtails kicking a soccer ball that I know!

Bring on the race, I am ready for the post-run beer. Happy Trails.

It's been a while...

2008-10-15T09:25:00.001-07:00

I just got back to work this week after being in Turkey last week for work. I didn't do a single bit of running - which was glorious. Instead concentrating on 12 ounce curls - actually .3 litre curls it was Europe you know. The Sheraton in Ankara is very nice; if you get upgrade room to Club Level drinks and snacks free during happy four hours daily. I highly recommend it, especially on the government dime.

Just before I took off I ran the Army Ten Miler here in DC. My time was 1:15:02 for about a 7:30 pace. Not too bad and I was pleased with the effort - especially given all the recent running I had done.

This weekend will be the first race in the Backyard Burn Trail Series. I finished 8th overall last year and am hoping to medal this year.

I just joined Facebook as well - on an invite from a friend. I can't believe how many folks from high school and college are on there.

Sunday morning run and other musings

2008-09-28T13:05:00.001-07:00

Rainy weekend since Friday - terrible weather for being outdoors. The little Hoyawolves' soccer games were canceled on Saturday morning the fields were so soaked.

We had some friends over on Saturday night, the kids all played well together as usual. I hid from the raucousness by watching some college football. Sadly both the Georgia Bulldogs and NC State Wolfpack were beaten in a manner similiar to that ofa rented mule.

This morning I headed out to Burke Lake to run - did a quick 11 miles in the pouring rain. I had set out to run a full 15 but it was raining too hard.

By the way I have to address something: The Rocket Man, Yves Rossy. He is a Swiss fighter pilot, airline pilot, and parachutist whose life quest was to build and fly a jet powered wing across the English Channel. He did it and was successful! You can see the video here: http://www.youtube.com/watch?v=vMjuzy68hw0

It is an awesome adventure as well as a great feat of engineering. I think most people may have dismissed it as another stunt but I think it has enormous potential for the future of personal flight. Particularly if you consider the advances made since the first heavier than air powered flight by the Wright Brothers.

Hopefully soon we will all have the opportunity to soar like Yves Rossy.

Humpday was yesterday

2008-09-25T09:27:00.000-07:00

It has been a great week for training, kids, and life in general.

First - die Kinder. Hoyawolf Jr's teacher sent a note home via email, not that kind of note though! It was a note that said he was doing excellent in class and ahead of his peers. Just the kind of thing you want to hear.

As for training - I have been focused on my taper plan for the week. Five miles at 7:30mins per mile on Monday, three miles Tuesday, and two miles yesterday, all at the same pace. I am also fully into my new lifting program. I am doing eight exercises, two sets of 20, with lighter weights followed by five ab sets of 25 reps each. Smoker and leaves me beat. I also have gotten in a couple quality swims this week. As I ramped up my running I scaled back my swimming. Instead of 2-3000m per session I stay short but intense with 1200m per session.

I know I spend an inordinate amount of time focusing on food here - mainly because I stay hungry all day long! However, here is what I have eaten so far today: four chips ahoy cookies, a bowl of honey nut cheerios, a nutrigrain bar, an apple, a bannana, rigatoni with tomato sauce, a coke zero, and two cups of coffee. I still have to eat supper and I weigh only 151 pds. This afternoon I will drink three bottles of water...now I'm hungry again!