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Angeles Crest 100 Cancelled/South to North Run

My goal for this whole year has been smashed or shall I say burned to a crisp with the Angeles National Forest on fire.I am deeply saddened, there have been fire fighters who have died trying to contain it.  A little good news and something a little more with running involved.  My friend Tom and I ran from Ewa Beach Park to the Banzai Pipeline (Ehukai Bach Park) yesterday.  36 + miles of total torture in that grueling hot sun and humidity.83109 005

However it was good hill training for AC 100, however I wont need that anymore:(  Well just wanted to post an awesome run from Ewa Beach Park, north on Kunia and North on Kamehamehaand basically flat until Waimea Bay.  You all know the route.  2600' up and 2500' down.  5000 calories burned and so much sweat loss that I ended up in the ER until 0300 with 4 bags of IV fluid some ativan and some morphine.  What a party!!!!  Bless you all who coached and suppported me through my training for AC 100.

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Tantalus Triple Trek Race Instructions and Map

First off, HELP- we are looking for a volunteer to handle the Roundtop aid station on the morning of the race. Please contact PJ. Many thanks.

Race Map can be seen here.

Race Instructions:

Tantalus Triple Trek: Saturday, September 5th, 2009 5:30 a.m. Entry fee is $10 and payable only on race day. Please sign up 30 minutes before race starts.

There is no parking above the second gate- please park on Makiki Heights Road below the Nature Center entrance. There will be very limited parking in the lower lot. The road to the Start is a "whisper zone". Parking down at the water tank is not a bad idea either.

Check-in race morning. Runners are required to notify aid station personnel if they drop out of the race.

Since the Triple Trek starts at 5:30 a.m., participants in the race may wish to carry a small flashlight till after daylight.

Slower runners please be courteous and step aside for faster runners. Hikers have the right-of-way.
Bridges along the course are slippery- use extreme caution! And, conditions may be very muddy this year.

The course will be marked- listen for instructions at your start.                        

There will be aid stations on Roundtop Drive (about 3.5 miles from the start), later on Tantalus Drive (about 7 miles from the start), and at the Start/Finish line. The two road crossings at the Roundtop Drive and Tantalus Road aid stations require your extreme caution while crossing the road- runners will be responsible for their own safety.

Water and Succeed electrolyte-carbo drink (that we use at HURT100), pretzels and cookies will be at the aid stations. Provide for your own special needs. We will have an assortment of sodas at the Start-Finish, as well.                                                                       

Finish Line closes at 2 PM; runners must leave the Start-Finish line for the third loop no later than 11:30.

Roundtop aid station will close at noon, and Tantalus-Concrete Road aid station at 1:15 PM.

Call PJ at 351-1453 (before 7:30 pm) if any questions

Peacock Stash

Since we're on the subject of stashes... 
The main Peacock Stash is down to 2-3 gallons.
I understand we might have some more at the stash by the trailer (start of the single track), but I can't verify that.
The jeep road is pretty accessible right now, due to all the bulldozer work, but it's still best tackled with a 4 wheel drive.
I can't make it in my car, but I will bring extra $$'s to the TTT this Saturday to give to the person that volunteers to drive up there and replenish the stash.
If anyone can manage this please post here so I know who to give money to. :)

Vehicle access to Peacock requires an access pass. The link below will let you print out a form that can be faxed in. http://state.hi.us/dlnr/dofaw/pubs/west_oahu_camp_hike.pdf

-- Sean

Nuuanu Stash

Just to let everybody know that the Nuuanu Stash is no more. I don't know whether it was

a) removed for routine system maintenance

b) vandalized

c) confiscated by the authorities

At any rate, it's gone (as opposed to "empty"). Plan accordingly for your HURT100 training!



UTMB-CCC report

Following on Bob M's post, the UTMB thing is a lot of fun.  I did the CCC variant, which runs from Courmayeur in Italy, via Champex in Switzerland to Chamonix in France.  The part in the day runs takes you along the southern edge of val Ferret with amazing views north across the valley of the Mt. Blanc massif. The downsides are that there are so many people that it's hard to set one's own pace in the early parts on single file paths.  Also, the organizers are a bit overzealous with the regulations - the rule book runs to about 10 pages and talks of spot checks for bag weight as well as urine and blood tests.  I didn't see anything like that - but one of the guys I'm sharing lodging with got DQ'd because he was in the medical tent for more than 10 minutes, which seems a bit harsh.  Overall, the difficulty is a lot like the old HURT 100k (before it became 108k!).  But the difference is that the uphill sections are relentless - taking about 3 hours each.  As Bob mentioned, there is a huge attrition rate with people dropping out.  The most fun part of the whole adventure was coming to train, as the huts run by climbing clubs are great places to stay, and you get to enjoy the food, wine and general ambience a lot better that way. Here's a couple of pics of me at the start and at the award ceremony.



Mont Blanc Ultra and Nick Kaiser

Qualifying-race-2010 As you may know the Mont Blanc Ultra's start Friday. What I didn't know about these races is that there are actually 4 races going on. You can learn about these races here. The distances for these four races run from 98K up to 220K.

The most well known of these races at least by me was the UTMB at 166K. This is the race that several American ultra runners have participated in. You can see a good visual of the UTMB here.  There is really good YouTube flyover of the UTMB route here.

Nick has chosen to the CCC race which has the following stats:


    * 98 km distance
    * 5.600 metres elevation gain
    * 26 hours: maximum complete time
    * Individual competition in semi-autonomy
    * 2008 statistics: 2,033 runners at the start – 1,318 finishers

It is amazing to me how many people do these races. There are over 5000 participants in the four races! In the last few years, like many ultra races, just getting a spot into the race became a challenge and the organizers decided to have qualifying events. The H.U.R.T. 100 is a qualifying event for the UTMB races.

Good luck Nick. Save some energy for the races you have back home here. If I recall you have a couple of triathlons coming up. There is this race over in Kona I heard you got a spot for and I heard you also have a race over on Maui in late October. Both are considered World Championships. :-)


XTERRA Trail Running World Championship--December 6, 2009 Early Sign-Up

XTERRA Trail Run Logo With everything going on it is easy to forget about a great opportunity we have right here on Oahu in early December. On Sunday, December 6th we can all participate in a world class event in one of the most beautiful places on Oahu.

Kualoa Ranch will again be host to the XTERRA Trail Running World Championship. Last year was the inaugural event and I think everyone who participated had a great time.

The main event is a 21K or half marathon distance. There are other distances to choose from so the whole family can get involved including a 10K run, 5K run, and a 5K adventure walk. 

Last year, Matt Stevens was the top Hawaii finisher in 4th place overall. After Matt, the next 4 runners were all some of Hawaii's fastest.

MATT STEVENS  1:29:50.1   
JIMMY DAVIS  1:31:53.9   
MARK SPECK 1:34:28.4   
MARK MENCH  1:37:19.7   

The race is a benefit for the Juvenile Diabetes Research Foundation - Hawaii Chapter by donating $10 from every paid entry in the 5km, 10km and 21km events to help find a cure for type 1 diabetes. There will be a fun 5km walk that explores all the movies sets in Kaaawa Valley like Jurassic Park, Godzilla, 50 First Dates and more.

Full information can be found here as well as on-line registration. There is also a brochure here and mail-in application available here. For $45 (thru Nov. 1), this race is still a pretty good bargain and I think you will get your money's worth. If you still need more info contact Emily at 877-XTERRA-1.

For H.U.R.T. 100 runners it is a nice change of pace to get off the Makiki/Tantalus trails for some different scenery.

Aloha, Bob

Saturday Training Options 8-29-09

Aloha Athletes !

With this being the last Saturday to train for the upcoming Tantalus Triple Trek, which will be held the following Saturday on Sept. 5, you can follow the old-school of thought and taper-off this weekend, giving your body a chance to recouperate and mend or you can go full-bore, making this your big training weekend. Either way, we have two options for you:

You can be at the Nature Center, as usual, at 6:00 am and do more Trek loops or you can be at the parking lot at the Dillingham Airfield control tower at 7:00 am and do some, or all, of Peacock Flats. Your choice. Either will get your heart rate up.  Don

Chickenskin on Kalawahine

Yesterday I took advantage of our state birthday celebration to go out and run some Trek loops in the morning. I have not been running much distance lately so running two Trek loops would be a good challenge for me to step up my distance a bit. I know some H.U.R.T. runners see the Triple Trek as the start of training for the H.U.R.T. 100 and I have always agreed with that. For me the TTT (Tantalus Triple Trek) is just an organized training run.

However a couple of years ago I noticed something else about the TTT. For many runners, it is a pretty competitive race. I mentioned this to John S. a year or two ago. My analogy was that in many ways the TTT is like a 10K race for marathoners or another analogy would be the TTT is like a cycling criterium race. With the multi-loop format and because there are opportunities to see people coming in and out of the start/finish and on the crossover trail from the top of center trail over to the four-way, the course allows runners to see just where they stand in relationship with other runners. The terrain also allows for some good competition with the long uphill and downhill sections. So this is one way to view the TTT or something to think about as you are out there running Trek loops.

Here is another perspective and this is more for those who are new at running distance on the trails or for those who have had some challenges with running distance. Use the TTT to start dialing in your nutrition/hydration and running at a pace you can sustain for 50, 75, or 100 miles. Forget about racing or trying to run the TTT at a fast pace and think about what your pace might be for a much longer race. What would your nutrition be? If this was the H.U.R.T. 100 would you really be running all those uphills on lap 4--80 miles into the race. I know there are runners out there who can do that but are you one of them? It is easy to cheat on your nutrition/hydration for a short race or training run. I do it too. However when the distances get long, cheating on the first third or even the second third of a race will come back to bite you in the you know where. Don't forget electrolytes in your mix either. This is another area I see people trying to cheat on and then I see post race cramping--for no reason. Be smart out there.

Ok, enough of my ramblin thoughts. It was beautiful out there yesterday. The trails were dry, the sky was blue, the breeze was cool. Lucky we live Hawaii! Perfect conditions. This morning my legs feel surprisingly good considering I have not run that distance in a long-long time. I was really enjoying yesterday and had my music with me listening to everything from U2, to The Clash, some Black Sabbath, Blink 182, a real mix of stuff and then it happened. I had just turned onto Kalawahine on my second loop and all of a sudden I heard the haunting voice of Israel Kamakawiwoʻole singing Hawaii 78. This was the major chickenskin moment. It just happened. I stopped, looked around and then I ran on. It was a great finish to my day on the trails and the start of the rest of my day.

Aloha, Bob

"Run more, think less." Reflections on Racing from Kara Goucher

Kara Goucher is the leading female marathoner in the U.S. right now, and will be trying to mix it up with the East Africans in Berlin at Sunday's IAAF World Championships.  She talks about adopting a more East African style of training and racing that involves less tracking of miles and pacing and more "enjoyment of the battle."

This is a great read, and as a person with limited capacity for long periods of intellectual work, I like the concept of "running more, thinking less"!!!!  Run and race on, and cheer on Kara on Sunday.  Aloha, Matt

PS: This is my contribution to current discussion on the role of GPS technology and running.  I'm for less technology and more "battle."