Friday, February 27, 2009

Cool Friends, Great Runners & Good Reads

meghan hicks - my friend meghan was just featured in this montana newspaper for a trans yellowstone winter adventure she took on with my friend and her boyfriend bryon powell (of iRunFar.com fame). pretty cool - check it out.








sean meissner - i'm highlighting by buddy, the colonel because he's been running extremely well since our trot through the colorado rockies in august. winning marathons and such. in this bog he details running the jed smith 100km in hopes of qualifying for the US 100km team.. good stuff.



justin angle - angleman's got a new website (but no recent blogs!!?).

Monday, February 23, 2009

Abdominal Strength Test

I've recently been working as a personal trainer in a gym. As an endurance coach this been great for me — and of course the whole point of doing it. I've seen a much wider range of clients than my typical ultra-distance athlete. This has caused me to do a lot of research, and a lot of rethinking how to best serve everyone. 

I have started to apply the following test for my gym clients. It's super easy to do. If you are an ultrarunner, endurance cyclist, triathlete or adventure racer racer - YOU SHOULD BE ABLE TO DO LEVEL 4! The stress of what we do requires a strong core — it's a prerequisite. Before you delve into big weeks and overload — whether it be speed or volume or both — get that core strength up to par.
The test is just various forms of sitting up, that will progressively challenge you anterior core strength.
Level 1
Successful Body Transformation
Easy? You got it with no hitching or jerking, and kept both heels on the floor? Excellent. You're ready for Level 2.
Level 2
Successful Body Transformation
When I tried this on two Testosterone Muscle guys at a conference in September, the middle-aged editor passed, but the contributor who's a competitive bodybuilder couldn't do it without one leg coming off the floor. It can be humbling.
Level 3
Successful Body Transformation
It's harder than it looks.
Level 4
The key with this one is to keep your arms next to your ears throughout the movement. That means your shoulders, neck, and head all move up as one unit. The editor didn't get this one in September, but after months of training with the Level 3 exercise he says he can do several reps of Level 4 before his form breaks down.
Successful Body Transformation

Sunday, February 15, 2009

2009 nuun Ultrarunners!

nuun's 2009 ultrarunners



Justin Angle

Justin has been competing in endurance sports for over 15 years. As an All-Ivy League rower at the University of Pennsylvania, Justin graduated in 1996 with a degree in Finance. After college, he pursued bike racing and then found a niche as a triathlete, racing competitively at the Ironman distance. Upon moving to Seattle in 2003, Justin decided to focus exclusively on running and turned his attention to the trails. In the last five years, he has completed over 35 ultra-marathons ranging from 50k to 100-miles, with 5 wins and consistent top-10 finishes. Highlights include an age-group win at the 2007 USATF 50-Mile Trail Run National Championships and three podium finished at the 100-mile distance in 2008. When he is not running, Justin is working toward a Ph.D. in Marketing and Psychology at the University of Washington. Justin's favorite Nuun flavor is Orange-Ginger. Yummay!
Find out more on Justin's blog


Devon Crosby-Helms

After a great 2008, with victories at every distance from marathon to 100 miles (in her debut at the distance) Devon Crosby-Helms is looking forward to another great year of racing in 2009. Her plans for 2009 include the Boston Marathon in which she'll be racing in the Elite Women's Start and attempting a 2:40. She'll also be having her third appearance on the 100k National Team racing in Belgium in June. During the 09 season, she will also test herself with various trail ultras and other marathon, as well as numerous pacing duties for friends 100 mile efforts. She is also hoping to race the Trans Alpine.
Find out more on Devon's blog

Ty Draney

In 2009 Ty is looking to build on successes that came during the last year of racing. Last year he was able to try his hand at stage racing, set a couple of course records, and finally broke into the win column for a 100-mile mountain run (after 7 top-4 finishes), at the Bear 100. His 2009 race schedule includes the Bonneville Shoreline Trail Marathon, the Pocatello 50, the Logan Peak Trail Marathon, Where's Waldo 100k (U.S. National Championships), and the Bear 100. Throw in some coaching,camp and race directing, and some serious family time and no matter what happens-2009 is shaping up to be eventful and exciting.

Race Favorites: Orange Ginger (double), Tri-Berry, Lemon Lime (w/ a lemon chai "U") -all on the rocks!

Post Race: Gogi Berry Green Tea w/ a Reuben from Glady's Place and a huckleberry soda.
Find out more on Ty's blog

Scott Dunlap

Scott Dunlap is back on Team Nuun for 2009 after running over 20 ultras last year and documenting them all on his award-winning blog, A Trail Runner’s Blog.. He had a number of top finishes, including winning the 2008 Redwood Park 50k and winning his age group in the Pacific Coast Trail Runs Ultra Series. Scott’s 2009 season includes Western States, the Montrail Cup, the Pacific USATF Ultra Series, and the USATF Trail Marathon Championships in November where he will certainly consume plenty of Cola-flavored Nuun, his personal favorite.




Bruce Grant

Bruce has been an ultra-distance athlete for the last twentyish years. After a dozen years racing Ironman triathlons, he transitioned his passion for endurance towards ultra trail running. Career highlights include a first-overall placing at the 6-day / 300km MOOSE stage race (Marathon Of Ontario Summer Edition), completion of the Grand Slam of Ultrarunning, multiple finishes at the Hardrock 100-mile event (using 36 nuun tablets to get through last year's race!), and a number of top-ten overall and age group results. Bruce is also the Series Director of the BC Ultra Trailrunning Series, a group of events throughout the province that focuses on grassroots participation, friendly competition, and promotion of the sport.
Plans for 2009 include Coyote 2 Moon and Hardrock 100 milers, the new Scorched Sole 50-mile course, hiking the West Coast Trail, and the Kalaharie Augrabies Extreme stage race in South Africa. He will also be helping set and evaluate a new 100-mile course in BC.
Bruce loads up his nuun tubes with four alternating flavours of tablets for his 100 milers, so he'll never know what yummy one will come out next.
Find out more on Bruce's blog

Sean Meissner

After having a blast at Trans Rockies last August with Hart, Sean broke through an invisible barrier and finished up 2008 with 3 new p.r.'s. He hopes to use that new-found speed to help him train harder and faster so he can improve even more this year. His plans include Jed Smith, Hagg Lake, Run to the Sun, Eugene Marathon, McDonald Forest, Western States, Canadian Death Race, Trans Rockies (hopefully), Lithia Loop Trail Marathon, a crack at another marathon p.r., some of the fun shorter races around central Oregon, and plenty of mountain adventures with Sascha and friends. Sean is also the race director for the Peterson Ridge Rumble 30k/60k, and a volunteer coach for the Sisters High School Cross Country Team, of which all the kids are now addicted to nuun (Sean is affectionately referred to as the team's nuun/crack dealer).
Find out more on Sean's blog

Karl Meltzer

I'm an Ultrarunner, I run many miles over technical terrain quickly.

I've been running for 29 years, with a few "rest" years in my early twenties.

I started running Ultras in 1996, and have currently finished 98 ultras, with 48 wins to my credit. 23 wins are at the 100 mile distance, I have more 100 mile trail wins than any ultrarunner on earth. I am currently running (2) 50k's this year, one 50 mile run and six 100 mile mountain races...possibly more depending on how the season pans out. The first will be the Massannutten 100 on May 14, followed by Bighorn, Hardrock, Wasatch, Bear and Grindstone.
Running is my passion more than any other aspect of life...except my wife of course! The addiction is strong and compelling, and the need to just run is always in my brain.

NUUN has played a strong part in my success over the past 2 years. Along the AT and all the other races I've raced in the recent past. Now go run!
Brian Morrison

Brian began running trail ultras in 2002. Since then he has run over 30 races from 50k to 100 miles. Having run consistently well from 50k to 50 miles, he's still striving to run that perfect hundred mile race. He'll be attempting to achieve this feat at the Western States 100 this coming June. In preparation for States, Brian will be racing the Chuckanut 50k, Rainshadow 50k, Diez Vista 50k, and Miwok 100k. The best thing that Brian had ever tasted while running is Kona Kola on ice.
Find out more on Brian's blog
Ashley Nordell

Ashley is looking forward to a fun and exciting 2009 racing season. Her primary goal for the year is to stay injury free and ward off the persistent injuries that seem to come back every season.. She will be traveling to the Pemberton 50k in February, Three Days of Syllamo in March, and the Bighorn 100 in June. She is still deciding between some 50 milers to use as training runs for Bighorn. For an adventure, Ashley will be joining her dad, husband, and some friends for a Grand Canyon Rim to Rim to Rim run in February, as well as possibly running the Tahoe Rim Trail over the summer. Ashley feels she still has some unfinished business at Angeles Crest 100, so she may also be toeing the starting line in Wrightwood come September.

Geoff Roes

Geoff's quite new to the ultrarunning scene but has wasted no time rising toward the top. He ran his first ultra less than 3 years ago but has quickly built a resume of success highlighted by wins in all three 100 milers he's run. His best performance to date was winning the Wasatch 100 in 2008 with the 4th fastest time in race history. Geoff's hope for 2009 is to continue to improve and test himself against as many top level runners as possible. If all goes as planned he'd like to race at least 4 or 5 hundred mile races this year, hopefully including Western States or Hardrock. Geoff's favorite Nuun flavor is Orange Ginger.
Find out more on Geoff's blog

Lisa Smith Batchen

My name is Lisa Smith-Batchen and feel that I live an extraordinary life full of great people and amazing opportunities! The older I get the more gratitude I feel for life itself.
I love endurance sports of all kinds but most of all running and cycling. My greatest joy is being a wife and mother as well as waking up with NO aches or pains.
My greatest dream is to be the best wife, mother, daughter, friend, coach, student of life and to be able to continue to use my love for sports to raise money for Aids Orphans. In 2008 I was able to raise over $535,000! Blessed? Yes.
Lisa Smith-Batchen
Find out more on Lisa's blog


Friday, February 13, 2009

I Ride My Bike


i'm still suffering from my neuroma. i can't run. i haven't run since coaching the tucson running camp. it's not the end of the world, but it sucks. what i miss most i think are the early morning cougar runs with the boyz in the nasty weather.

with the atrocious backcountry skiing in pacnw i have been trying to ride my bike a lot. it doesn't seem to bother my neuroma too much. with no real goal in mind i've been trying to hold on to what is left of my endurance by riding long"ish". i've been averaging 150 mile weeks, with two forays into the 250 mile weeks. i'm hopeful to get 300 this week if all goes well. my pace can only be described as LSD (long slow distance).. on the vintage '80 vitus (donated by my buddy matthew noell and picutred above). i'm slow. but i'm enjoying it thoroughly. did 77 miles yesterday and am recovered and eager to ride again later today with justin and kimberly.

i've got some ideas about a possible return to endurance mtn bike racing. gotta make lemonade right?

the tour of california starts tomorrow. check out this article and video on the press conference with lance telling a reporter "you're not worth the chair you're sitting on". here are a couple more videos iLike, and armstrong's twitter is an interesting read. i twitter on my facebook, much to the chagrin of my fb friends i'm sure.

the look


the ride (i love how the lil' football player at the end catches lances's wheel)


i don't head out the door without these bike booties

Wednesday, February 11, 2009

Sunday, February 8, 2009

2009 Orcas Island 50km Pictures

arriving at the island

photographer glenn tachiyama, race director james varner and alison hanks

a very small portion of the 600 cookies alison and i made
this was in fact the first time i've ever made cookies

4.5 hrs of this is called ultra-cookie baking!
i then had an ultra tummy ache

james got all the race shirts from thrift stores and screened them
there were a lot of very cool pieces and everyone loved it

case in point

at moran state park we eat off camp trays

fast girls monica ochs and krissy moehl

james, alison and laura make things happen

fast canadian and fellow montrailian gary robbins (2nd overall)

ccc100 rd charlie crissman and friends

some of the 25km racers

sweet plate

cascade falls

they loved nuun

and the chip sammies

miles olrich (3rd place)

miles superman pose

michelle and deb


also check out glenn tachiyama's awesome photos

2009 Orcas Island 50km

i couldn't run.. so i made cookies.

600 cookies.