The course is a little over 3 miles long and comes with 12 obstacles. How you fit 12 obstacles over the span of a mere 3 miles is beyond me, but the fact that they were able to do that means it’s definitely going to be a heartbreaker course. Is there mud involved? Yes. Climbing various ropes and walls? Yes. One of the standout (read: major jaw dropper) obstacles for me was something called the “Buddha’s Burden” – it involves carrying 50 lbs (20lbs for females) of rice for 50 yards to a Buddha. Ouch! I’m hoping to find some sort of zen-like serenity at the end of that part of the course. But, if anything at least it inspires some more strength training / cross training to get ready to be well rounded (physically but not literally physically).

The race will be held on December 4, 2010 in Irvine, CA. Not sure how long the course is expected to take for the confused and possibly unprepared (read: me), but race promoters are playing up the after party, multiple bands and cool bling – a gladiator bracelet – at the end of the course for finishers. Price is a bit of a downside starting at $55 (and that’s the early bird special) but on the upside for those of you who aren’t race hopping this Fall/Winter for your typical half marathon/marathon courses in SoCal, this adventure race looks worthy to be worth your while. A plus: proceeds go to help The Epilepsy Foundation.

For more info and sign up, go here. 
You can also get regular updates and training tips via Facebook.

4th Generation iPod Shuffle

Some big news in sports technology hit this week when Steve Jobs announced that the next generation iPod Shuffle will be going retro (re-instating buttons). Buttons?! Yes! Anyone who has ever tried running with the third generation iPod Shuffle knows that the delicate, albeit gorgeous, design behind the Apple product is not very sweat-friendly. Disregard the fact that “touch” technology and sweat (water being highly conducive to electricity – think back to middle school science) don’t necessary mix well, making the iPod touch a no-contest for workouts. As far as the third generation iPod Shuffle is concerned (voice commands) I have heard a lot of runners and work-out enthusiasts complain about the delicacy of the earbuds (being placed near one of the larger centers of sweat during a workout – your head).

That being said, the “new” old school shuffle news came out just in time for me and my two-year-old (recently deceased) shuffle that is in dire need of replacement.  I am hoping that this next shuffle will at least be able to endure the years and countless training runs/races my second generation Shuffle had.

Philips Flexible Sports Style Ear-Hook Headphones

More frequently replaced than my iPod gear has been what has carried me through a lot of races…  the earbuds. I’m sure I’m not the only one who has experienced a fumbling race moment where just as you are trying to do your last kick, charge uphill, etc. you find yourself instead trying to hold your equilibrium after post arm yank of earbuds, which are now dangling dangerously near your legs. If you are in the market for earphones, there are a lot of “sports” labeled headphones out there. I’ve roughly sampled about seven or eight headphones over the past few years and my favorite of all-time have been the Philips Flexible Sports Style Ear-Hook Headphones. A few reasons to love these headphones:

1. PRICE – for roughly $10 a pop, you can purchase headphones that with decent quality that can also take a bit of a beating.
2. SIZING – the flexibility of the plastic around the ear hooks just do not budge. One of my biggest gripes about other sports headphones is usually fit (especially the wrap-around the head type) so I found these hook types pretty form fitting and comfortable
3. SWEAT – I sweat a ridiculous amount when I run, especially around my forehead, which usually trickles down near my ears… despite this fact, the Philips headphones have (surprisingly) outlasted other more expensive name-brand iterations.

Switch Running Personalities – If you’re an AM runner, try running at lunch or doing a sunset run. Love to run in the evenings? Then try changing things up with a run first thing in the morning. Even if you are running the same path, the time of day makes a huge difference in mood.  Doing the neighborhood vs. treadmill running switch would also yield similar results.

Go off road – There is nothing like changing up the usual run of the mill neighborhood run with a good trail run. If not trail, finding any state or local park to get you off pavement is not only said to be easier on your joints, the air is likely to be fresher as well. Make sure you are prepped for trail running with these tips from Buzz Burell.

Multi-task – I love listening to music when I run, but I have also heard of people who enjoy listening to books on tape, the news, or informative podcasts from time to time. Changing up what you are hearing (especially if you brain is getting some stimulation in addition to your HR) will bring a fresh additive to your daily routine.

When In Doubt, Plan It Out – running for the sake of running isn’t as fun as having a set goal in mind (race or otherwise). Having a goal in place makes way for a training plan. Training plans are usually scheduled in a way to avoid monotony and keep your body guessing. Mixing up your week with long slow runs, tempo speed runs and easy recovery runs. Get started with finding a cool local race on Active.com.

The Rio Hondo Channel is approximately 20 miles in length and its source waters are found in the San Gabriel Mountains.  It is accessible from Irwindale, Whittier Narrows, Pico Rivera and Downey (among others). I happened upon the Rio Hondo one day while trying to loop around the LA River Bike Path route I usually take. The area where the Rio Hondo outlets into the LA River is pretty much a dry bed of concrete, but the path is very clean and the surrounding areas serene (for those of you who are familiar with the areas).  The Rio Hondo is also a part of the revitalization of bike and trail paths supported by the Sierra Club and other organizations contributing to the quaint parks along the river.

I’ve been doing my long runs (15 miles at the moment) for the Ragnar Vegas Ultra Relay along the Rio Hondo as a change of pace from the LA River.  It offers uninterrupted bike paths for a longer stretch than the usual paths I happen to take along the river, and it’s always a good idea to change up the scenary every now and then when you are mentally/physically trying to conquer  15+ miles at once. If you are a local to the area, this is a great route to take for an uninterupted long run (no obligatory rests at stop lights). Watch out for occasional cyclists speeding by you (I usually come across 2-3) and if possible run with a friend during daylight hours.

Elevation gain: 80-100 ft at most, though the hills along the bike path near overpasses are minimal. Difficulty: Easy. The route is mostly flat and either fresh concrete or asphalt line the bike path.

Couch to 5K – Also known as the C25K, this is a very popular ease into your first 5k race 9 week training plan.

10K Novice Training – Hal Higdon is a very well known coach and author of Marathon: The Ultimate Training Guide. His site also offers free 10K training schedules (8 weeks long) for “Intermediate” level runners as well as “Advanced” and “Walker”. Pick and choose what works best for you! In addition to the 10K plans there is also a section of various marathon training schedules here.

Runner’s World Smart Coach – A free online and highly costumizable training plan (you have to be a member of the Runner’s World site which only requires an email). I’ve used several instances of Smart Coach programs to train for almost all of my half marathons. Some of the cool features of the customizations include adding a recent race time, how much you run a week (or want to run a week) and what level of intensity you would like to train at. Did I also mention they also have an iPhone app?!

Jeff Galloway’s Marathon Training Schedule – A 32 week plan for runners and walkers to finish their first time marathon. Jeff Galloway is another popular coach, author and inventor of the Galloway method of running (run-walk-run).  I have run a few of my half marathons using the Galloway method and although it is up to personal preference (some runners don’t like the idea of ever walking during a race) despite taking the obligatory walk breaks I’ve seen some good finishing time results (my current half marathon PR was run-walk-run).

No headphones – Street running. I’ll have to admit that I can’t run without music, so for anyone out there like me, just make sure that your volume is set to low so you are able to hear your surroundings. As with most safety rules, it’s important to know what’s going on around you and be aware.

Carry ID – Carrying an photo ID or Road ID bracelet to help people be able to identify you or contact others in case of an emergency.

Phone or Spare Change – I usually hide my cell phone in a fanny pack (don’t judge me, it’s a cool looking fanny pack!) in case of an emergency or I get lost on the road. Google Maps on the iPhone has saved me on more than one occasion. In case you are not privy to handling a cell phone during a sweat fest carrying some extra change to make a call works too.

Don’t Race Cars/Bikes – Having grown up in a over-populated city, I can personally attest to giving cars or bikes or basically anything that is not on foot, the right of way. You never know if the driver or cyclist really sees you (even if they are facing your direction) so rather than risk it, pause, let the pass unless they motion you to do otherwise.

Don’t Run Alone – Whenever possible, it’s always a good idea (street or trail) to run with a friend. If that is not possible, making sure that loved ones are aware of when you are going and the location/length of your route is a good way to go. I usually leave word with someone on when I am heading on and check in when I’m back. It’s also a great way to get a verbal high five post workout from a friend/loved one.

Check out more Safety Rules from Run The Planet, Dummies.com, & Marathon Rookie.

Foursquare – For hardcore social media junkie / runners Foursquare is a good place to track down other runners by simply “checking in” where you run and looking at other runner suggestions for routes and tips on that particular location. Several trails around Griffith Park have tips on Foursquare like this venue here.

Twitter – Using third party Twitter applications like Tweeple.ml is a good way to target local users as well as other running enthusiasts to be able to chat about local running routes and races till the cows come home. Here’s a good basic guide by Mashable on how to effectively use Twitter lists.

Social Site of Your Choice – You don’t have to sign up to runner or workout specific sites like DailyMile.com or IMathlete.com to add yet another social media outlet to the myriad of Facebook and MySpace accounts you already have. Take whichever site you are already actively on and run (pun intended) a few searches for topical forums and reviews on running related topics. Why reinvent the social media circle slash wheel when you can carve our your own running community on your favorite site?

Oddly enough, when I found myself exhausted, confused and ready to throw my running shoes out the window… I recalled that I had a very similar feeling and experience the first time I trained for a marathon.

Could it be possible I had fallen victim (again) to the heinous overtraining demon? Taking a step back and recognizing that I had swept up a plan that was way more than I could chew got me back on track (after a few days off to regroup).

If you are in the middle of training for your first half marathon, marathon, or what have you, be warned of five of these overtraining signs before you find yourself a trampled, injured, frustrated or benched runner due to OTS (OverTraining Syndrome – yup, there’s even an official term with acronym for it!)

Heavy Legs – This is one of the most common complaints and surefire signs that you may be overtraining. Heavy legs (feeling like you have anvils attached to your legs when running) according to running coaches may indicate that you aren’t giving your legs enough recovery time (hence overtraining).

Exhaustion – When I started spending most of my day wondering how early I can get to bed without it being a social embarrassment, a little red flag went off in my head I might have been over doing it. Constant state of fatigue and changes in sleeping pattern also

Decreased Performance – Once I started my ramp up on training after my last race I did a tempo run (hard pace) for 6 miles and barely squeaked by at a pace a full minute and a half slower than relay race pace the weekend before.

Constant Soreness – If you are not following a reasonable training plan, you might find your muscles in a constant state of soreness due to lack of rest.

Lack of Enthusiasm – Dreading your next training run (at any point during the day)? Then you just might be overdoing it.

Here are some good other reads on the dangers of overtraining:

Runner’s World: Classic Signs You’re Overtraining

Lab Reports: Overtraining

The clinic is held outdoors and consists of a two-hour session where your gait will be video-taped/analyzed/critiqued by professional running coaches. In addition to a running analysis, you will also be given a few hands-on “How To” workshops geared towards form and strength training.

Space is limited and the first class in the series will be in session Sunday morning, July 25 at Malibu Bluffs Park. More detailed information can be found here.

All participants must R.S.V.P. and to reserve a spot.  RSVP to blue@malibuintmarathon.com

Price: $69.00
DHP Client Price: $49.00
*SPECIAL for KSPACE READERS: Mention KSPACE when reserving a spot to get the special discounted price for DHP Clients.

How, you ask, can it be possible for someone as self-competing as myself or any runner dedicated to self improvement for that matter, deal with such an idea as running without timing? For me, it was pretty simple – I had to do it out of necessity (I broke my Garmin in a tragic training incident). But, even well-known coaches like Jeff Galloway recognize the importance of forcing yourself to slow down for endurance training. Being rid of the watch made me focus more on the mileage increase instead of the pace which had most likely lead to a more relaxed pace (similar to Galloway’s suggested 2 minute slowing of normal pace).

Today I used Google Maps to figure out my route and used a stopwatch. I decided I’d try to time at least two of my runs a week (tempo runs) just as a check in so I know I’m on pace with my training (pun intended)… But why not just work with an iPhone app for running? My iPhone is a newborn infant that has no business with my sweat all over it.

In case you are wondering about the end result from my naked training for the relay: I PR’d my last 10K leg for the relay and hit my pace goals for each leg of the race (totaling a little over 18 miles for the day). In addition to hitting pace goals, I ran each leg at negative splits (my average pace per each leg of the relay was faster then the previous legs throughout the day). I haven’t made a final call on how I feel about naked running, even with the noticeable improvement in pace as soon as my Garmin was out of commission. I still ask myself if it was the real reason I hit my pace goals for this last Ragnar. For my piece of mind, I’m opting for half naked training till I fix or replace my Garmin.

“Ultra” races are classified as such by being of any distance over 26.2 miles, or marathon distance. Starter ultra races are usually a mere 50K race (for those of you bad at conversions, that’s roughly 30.5 miles). Seasoned (AKA hard core) ultra distance runners will find themselves crossing their fingers for a slot in the infamous Badwater 135 miler race held every year in Death Valley, California. Badwater has up to 90 runners race and is by invitation only. But Badwater isn’t the only California ultra for those interested in taking the endurance-racing plunge. Here are some cool looking ultra races nearby worth checking out:

Wild Wild West 50K – This race is held each May in Lone Pine, California and offers a 10 mile and marathon distance race in addition to the 50K. It’s also the third oldest trail marathon in the United States!

Pacific Crest Trail Run – The Pacific Crest Trail is an arduous 50-mile race (though from the looks of the surroundings quite breathtaking in scenery. The trail race starts at 3,000 feet and adds another 3,000 feet worth of climbs throughout the point-to-point path.

High Desert 50K – Another challenging trail ultra, this race is held in December when the weather is permitting for running along the desert trails of the Sierra Nevada range.

Orange Curtain 50K/100K – Probably one of the most interesting courses (for lack of a better word) – this 100K route in the OC is made up of a 10K route along the San Gabriel River bike path which racers loop 10 times. Yikes!

Old Goats 50 Mile Race – By far, one of the coolest race names… this ultra trail race is held in March in the Cleveland National Forest. In addition to this ultra marathon, Old Goats offers a ton of other challenging trail races (there’s a nifty but butterflies-in-stomach inducing ½ marathon mountain climb race held in June).

Shadow of the Giants 50K – Another winner for cool sounding race name… This trail ultra is held at Fish Camp, CA near Yosemite National Forest. In addition to offering a course that has you running among majestic sequoias, the entry fee is a mere $65, a lot cheaper than some well known half marathons (and definitely much more affordable than a brand name marathon).

*Need training plan? The Desert Sky Adventures site has a 26 week training schedule for 50K races – I am using a slightly modified version to train for the Ragnar Ultra Relay that’s coming up.

I’ve only been on a Natalie / brother / night-pacer schedule for a little over a month now and already I have seen some serious benefits to running with multiple partners. After having trained for most of my races the past six months – year completely alone I had forgotten how much fun running could be. Even with changing up my routes, playlists, and outfits at times, running would still have the tendency to get drab. The weeks have lately shaped up as such:

Greater Los Angeles

Will Rogers State Park: Will Rogers is one of the most frequented parks on the Westside of the Santa Monica Mountains. Leashed dogs are allowed on the property, in the horse barn, and on the Inspiration Point Trail. Keep a good eye on your little friend as it is said that staff enforces the leash law and will fine violators. The entrance fee to the park is $6 per car and $1 per dog. Despite entrance fees, Will Rogers is a sizeable park and you’ll be able to visit more than a few times and try a ton of different trails.

Westridge Trail (Mandeville Canyon Fireroad): Part of the Santa Monica Mountains Conservatory, this out and back seven (ish) mile trail has a wide open fire road and hillier (800 ft elevation change) options to choose from. Not terribly crowded and dogs who run here usually go off leash.

Sullivan Canyon Preservation Park: Westridge’s little and lower elevation (starting) sister. This lush canyon offers plenty of trees, shrubbery and is also privy to early morning dog walkers. Depending on the time of year you hit the trail, there is a small creek on the East side of the canyon your four-legged friend is sure to enjoy.

Kenneth Hahn State Recreation Area: Located in Baldwin Hills, Kenneth Hahn is a large LA County park with one of my favorite in the area trail (Olympic Trail) that offers some cool views of Downtown Los Angeles and Hollywood. Only leashed dogs are permitted on the trails.

Fryman Canyon Park: Another mountain Santa Monica Mountains park, but closer to the Valley option. Located right off Laurel Canyon. Great for off leash trail running with your dog and additionally offers some beautiful views of the valley.

Griffith Park: There is special part of Griffith Park that caters to off leash dogs with special features like drinking dishes (and even a gated area specifically made for small and “timid dogs”). I’ve seen dogs of all sizes run off leash near Fern Dell trail whose elevation for a five mile route will give both of you a ton of trail running bang for your buck.

Runyon Canyon: Not only is Runyon one of the most likely places you will run into other dog running owners, it’s the most likely place you will run into A or B-lister celebrity dog owners. Runyon is definitely one of the more crowded of LA dog-parks. It is also easily accessible to those in the Hollywood/Hollywood Hills area.

Placerita Canyon: For dog owners in the North Valley or SCV, the Manzanita Mountain Trail of the canyon offers an out and back eight mile trail. Dogs are allowed but must be kept on a leash.

Red Rock Canyon: Red Rock Canyon is a long trip from central Los Angeles, but offers a very cool up close and personal views of (what else) natural red rock formations along with on-site camping and plenty of rough and tumble trail running. Dogs must be kept on a six foot leash and are limited to only certain trails.

The difference? A whopping 18.2% increase in the rate of perceived exertion (versus no hydration load) with two handhelds versus a smaller 11% differential when wearing a hydration pack. Total WTF stats for any inspiring endurance athlete (especially distance runners)!

But what does that mean for the casual runner? I’ve found myself privy to hand helds for short training runs. Fuel belts are uncomfortable and not very flattering (especially if I expect to show off course pictures). You should also keep in mind the distance of the course itself and the kind of help the course has to offer when it comes to choosing your hydration gear. Large and big brand races tend to be organized and have aid stations flowing with volunteers and water or electrolyte drinks aplenty. Trail long runs or more indie style open road races/small local races may pose a risk to the racer choosing to go dry.

Here’s an estimated price listing for various types to help you out (please note that brands play a big part in actual purchases and certain places like eBay tend to have wholesale prices on gear which may end up being much more affordable):

Hydration Packs – price range approximately $45 – $100
Fuel Belt – prince range approximately $30 – $45
Two Handheld Bottles – prince range approximately $24 – $40
One Handheld Bottle – prince range approximately $12 – $20
No Hydration – free

*For gear geeks – Swiggies are a new wrist-attached sports bottle that will make you look like the coolest kid on the block ($18.50 a pair and they come in super bright colors!).

The pros and cons on making the hydration gear investment are based upon the individual. For the ultra relay I’ll be doing this fall, I am hoping to be hydration pack equipped (31+ miles over 24 hours at high altitude is no joke). But up until then, I am training with one 16oz hand held I refill whenever possible along my training routes (I map those out according to available convenience stores, parks, etc.) For half marathon or shorter races, I run with no hydration, which can be risky (and not the greenest option in the world for those who are eco-conscious).

As far as using the app go, the UX/UI of the application could use a little work (it takes a while to figure out how to get around the various categories). But it does come with some great and really useful functions such as: a GPS-based running monitor which you can use to track your pace and mileage, a motion-based calorie tracker, fitness tips, AND free mini-workout videos. You also have a mini i-Jillian pop up with various motivational quotes like “You and I are going for a run. You ready? Let’s do it!”

Although still in the midst of figuring out all the functions and only 3 mini-workout videos deep thus far (and 456 calories burned!) I’d definitely recommend this for anyone looking to download a running pace calculator as a viable (and free) option.  Other running apps for the iPhone usually range anywhere from $1.99 – $9.99 and don’t come with a virtual trainer or calorie tracker.

June 20, 2010 MySpace presents the Amazon Foundation Run for the Trees 5K: Run a fast, flat course along Dockweiler Beach. Registered runners receive a tech tee valued at $30. They will also offer father/son and father/daughter category awards. Great bonding experience by running with Dad for Father’s Day!

July 4, 2010 Surf City Run 5K: Annual kick-off for the City of Huntington Beach’s Fourth of July Celebration. Also the site of the much acclaimed Surf City Marathon / Half Marathons.

July 11, 2010 MLB All-Star Game Charity 5K: Baseball fans rejoice! Run through Anaheim Angel’s Stadium and meet some baseball legends. 100%
of proceeds go to benefit choice cancer charities.

July 11, 2010 Camarillo Fiesta 5K/10K: Flat, fast closed road race along the strawberry fields in Camarillo. Event is held in conjunction with the Camarillo Weekend Fiesta in Old Town Camarillo.

August 21, 2010 The LA 5K Eco Mud Run: 5K obstacle run promising a ton of mud and featuring a beer garden for post-race festivities. Course is held at the Rosebowl in Pasadena. This is also LA’s first mud run!

He finished off the week by running the sold out San Diego Rock n’ Roll Marathon this past Sunday. His efforts went towards benefiting the Leukemia and Lymphoma Society.

Read more about his training and new standing on the Guinness World Record Blog.

Annoying Habit #1 Lining Up Ahead of Your Pace.
Guilty. If this isn’t your pace, what’s likely to happen is you’ll hit a wall and people who are surrounding you who actually run that pace are going to crash into your slow junk. (This happened to me circa Surf City 2009.)

Annoying Habit #2 Walking Side by Side in Traffic
Guilty. Also a rookie mistake (Surf City 2009). Still, I admit not as bad as some run walkers I’ve seen (usually large training groups like TNT) who can go 4 or 5 wide (meaning four people to five people side by side) walking. Definitely slows down the rest of the runners near by on a congested course.

Annoying Habit #3 Stopping Abruptly
Um… guilty (Disneyland Half 2009). In my defense, I wanted to comment to someone about how I couldn’t believe that people were stopping to take pictures with Cinderella during a race. I ended up almost knocking someone over.

Annoying Habit #4 Moving Sideways Without Looking
Not guilty, much like the shortest distance between two points, I tend to run a straight line.

Annoying Habit #5 Crowding A Turn
Not guilty, equilibrium is not something I’m terrible conscious of when I’m trying to push through a race so I keep my distance from others when running around the bend.

Annoying Habit #6 Talking On A Cell Phone
Guilty. (Surf City Half 2010) one of my friends about 20-30 minutes behind me on the course kept calling my cell phone and my running partner’s cell phone to plead with us to wait for her at the finish line. I can imagine with a crowded course like Surf City those around us weren’t too pleased with hearing our conversation.

Annoying Habit #7 Being A Running Snob
Not guilty. I’ll save the elitist attitude for those who are actually paid and elite runners.

Now that I have confessed those 7 deadly (annoying habit) sins of road racing, I look to not commit them anymore. Hopefully those reading will opt to do the same.

You can download the full pdf of her article here.

Running w/ the Devil Marathon, June 26, 2010
Half, 10k, 5k + 50 miler. This is the sister race to Running from an Angel Marathon offeringm a grueling course at Lake Mead, NV with over 100 degree heat, approximately 4% humidity and less than the proper amount of will to live. This is a true test of condition racing for those masochist runners out there. (The sister Angel course despite cooler conditions has a very hilly and higher elevation route.)

Extraterrestrial Full Moon Marathon, August 21 – 22, 2010: Run a 10k, half marathon or marathon at MIDNIGHT through Area 51.  This race is great for all you midnight running addicts and sci-fi geeks out there. Just try not to be abducted before your chip time gets recorded.

Ragnar Relay: Las Vegas, October 22-23, 2010: Why run alone when you can run on a team of 6-12 people equipped with a van, in costume through the streets and high elevation trails of Sin City? I’ll be running this race on an ultra team (team of 6 people). The course is 189.8 miles and an overnight relay which means members may be running at ungodly hours of the day – one of the things I personally look forward to.

Bay to Breakers 12K, May 15, 2011: Renowned B2B will be celebrating it’s 100th anniversary next year (plenty of time to plan for a destination race getaway for SoCal natives!) This is a race well known for DNFers (do not finish-ers) due to alcohol consumption and a high percentage of nudity on the course. Great for runners who like to be in costume and aren’t overly concerned with time, this race is more of a street fair than an actual race. This course also offers a ton of great people watching as well. Its 100th anniversary is sure to be packed, so best to start planning now while you can.