"Relentlessly Positive"

Yesterday six year old Bruin Tyler (great kid, Bruin fan and cancer fighter) caught the last Spring football practice of the year at Spaulding field. Through a little bit of leg work, a bit of help from my friends at bruingold.com and a whole lot of class and kindness from the UCLA players Tyler was presented with an autographed ball, gloves, and wristbands. It was a beautiful day on the UCLA campus and a proud day to be a BRUIN!

Despite his setbacks Tyler and his family remain "relentlessly positive".

GO TYLER!

The Leona Divide 50 Mile Run 4-18-09

Early morning, November 15th of last year I was sitting at my computer printing some paperwork up for Spring SGV Team in Training's first practice. I was feeling much like I did prior to signing up with Team in Training as a participant back in 2004. I was stagnant, feeling down and in a rut. Out of the blue the idea came to me; "I'm going to run a 50 mile ultra and wrap a fundraising campaign around it for The Leukemia and Lymphoma Society." I needed to shake things up. They say that when down it's always good to focus outside of yourself. With this I could revitalize my running, get the endorphins going and help others out a bit.

I threw my hat over the fence and registered for the Leona Divide 50 miler. Why the LD50? It's close to home. Later I was told that this is a great first timers ultra. I was informed that it is well organized and that the race director and support staff were excellent. It had a great reputation. Some also told me that this is a relatively tame 50 miler. Remember that last statement.

The registration fee was placed in the post and training began. I enlisted the services of Coach "Do or Do Not, There Is No Try" Jimmy Dean Freeman.

Coach Jimmy Freeman and Kiley Akers at Venice Marina Christmas 10K (December 2004)



Jimmy helped me to the start of my first marathon and exploded the myth in my mind that long distances were impossible. I trusted Jimmy to show me the way of the ultra warrior.

Jimmy and his equally inspiring and talented wife Kate came out to one of our SGV TNT practices to conduct a form clinic and to help me set up a training schedule. It was a this practice that I expressed my main concern to Jimmy. "Would 4.5 months be sufficient time to adequately prepare for a 50 mile run?" I was assured that there was plenty of time. With that Jimmy and I hashed out a 50 miler training schedule atop Devil's Gate Dam.



My training would look somewhat similar to a marathon training schedule. The difference for me would be a lack of official speedwork and the addition of an extra long run on the weekend. While speedwork can be included in an ultra plan I decided not even to approach it. I would be happy logging decent runs and getting my miles up without adding that extra component. My goal for LD50 was to cross the finish line.... that's it. The running long two days on the weekend was in place to get my body ready and used to running on tired legs. There would also be step back weeks to let the body recover and rest days before and after long run weekends. unofficial rest days were there too when I was wise enough to listen to the subtle signals my body would sent to back off.

Aside from helping me set up my training schedule Coach Jimmy shared some wisdom from his ultra adventures. "The 50 miler", he said, "is a different animal than the marathon. It's about holding a pace over distance. The 50 is about being patient and letting the course dictate the pace. You have to flexible." i would hear this again later in my training and would discover that patience would serve me well with my training as well.

I've come to learn that the only thing one can count on when training for an endurance event is the unexpected. Things rarely go as planned despite the best of intentions and well thought out schedules. Encounters with winter viruses and a tweak of the vastus medialis sidelined me for a total of three weeks of training. I seriously considered postponing and selecting a 50 miler in May because I felt that I simply would not be ready. I bought into Jimmy's encouragement and belief that there was still time and hopped on the patience train. I purchased a month pass to the Rose Bowl Aquatic Center and ran trails in the pool. With that I gained a renewed appreciation for aquajoggin. if one is focused and doesn't just go through the motions aqaujogging can be an excellent workout! The pool also offered me the opportunity to get to know patience a bit better as extended pool workouts can last a few hours. It can get mundane in there leaving the aquarunner with nothing to do but contemplate chlorine levels and wrinkles on ones pruney fingers.

The good folks at Smith Chiropractic were also instrumental in helping me overcome my injury setback. Treatment and time healed my quad. I spent a fair amount of time on my back getting ultra sound and electro stim. Laying on my back, I often fantasized about carving my name on the wall of the little cubicle ... "Kiley was here". Dr. Smith also introduced me to an inspiring ultra runner named John Raditch. John runs ultras and fund raises for various causes that he is passionate about. John was helpful in that he provided encouragement and insight into the ultra world.

About a month and a half before the LD50 I started making Sunday trips to the actual course to train. This would prove to be extremely beneficial. I became familiar with long stretches of the course as well as trail conditions. I discovered that the course provided little shade and wasn't rocky or rootsy. The most beneficial trip to the course provided a conversation with two guys from the Race Director Crew. I bumped into these guys as they were scouting the course for an alternate section of mileage. A portion of last years course would be closed this year due to USFS maintenance work. I spoke with these two grizzled ultra vets and explained that this was my first foray. I asked for insight. "The main thing is patience," one said. "Keep moving forward. You'll get there." He echoed another idea Jimmy said, "if you are in decent marathon shape you can complete a 50 miler." Hearing those words again boosted my confidence in my ability to accomplish my goal.

In the end my training was very rewarding. I had the opportunity to train in beautiful places. I discover new trails:



I trained in the morning, mid afternoon and at night. I participated in a unique training race,




enjoyed the camaraderie of the trail and revitalized my love for training and running.

Echo Mt.



Ready for and loving the night time run...




As I readied for the starting line I felt a large network of support. This was one of the most special aspect of this adventure. From friends, family, my coaches, my current SGV TEAM, and SGV Alumni flowed positive mojo. Whetehr it was support in terms of dollars for LLS, words of encouragement or the simple act of asking how my training was going the kindness of others helped keep me on my path to the starting line.

PRE-RACE

The evening before the LD50 I was gassing up my car when another patron commented on the Mt. Wilson Trail Race shirt I was wearing. We talked a bit then I noticed his license plate frame. The frame was an AC100 (Angeles Crest 100 mile endurance run)frame. I felt this an open invitation to share with him what I was about to do. I let him know this was my first ultra adventure. "That's a nasty one", he said." "I'll see you there", he continued. "I'll be helping at aid station #1." Sheesh, "nasty"? how's that to hear the night before lining up at the starting line? Didn't I hear months ago that this was a relatively tame 50? One man's nasty is another man's piece of cake so I decided to put that out of my mind and experience for myself.

No sooner did my head hit the pillow when the the alarm clock rang. Up at 2:45 AM to eat and then get on the road. Like the days before the drive to Lake Hughes was filled with excited anticipation. I had no idea what to expect. That being the case I had the rare ability to not be scared. Why be afraid of the unknown? It could be good and perfectly fine. Ignorance was bliss!

I arrived at the Lake Hughes Community Center at 5AM and began to get situated. I mixed electrolyte drink in my car, applied ample bodyglide and re-checked my supplies and drop bag. I asked a veteran looking runner some questions and it came out that this was my first. "I hope you've done a few 50Ks", the guys said. "Nope," I replied. "I did a trail marathon up in Cool ,CA a few years ago and I get some good training in the San Gabriels." With a friendly sincere grin I said that the guy (Jimmy) who convinced me I could do this would be here later if he wanted to talk to him. I got the feeling the guy felt I was breaking the "ultra code" by jumping from the marathon to the 50 miler without doing a handful of 50ks. Somehow I hadn't paid my dues.

The LD50 website stated that the race starts precisely at 6AM website. That's no lie! "10 minutes to the start" bellowed one of the race directors. I continued to get situated and put my drop bag in it collection bin. My drop bag, by the way, had everything but the kitchen sink in it. Like a dad on a family vacation via car I wanted to be prepared. I did make it handy and small enough to make life easy for the aid station volunteers to transport it. Still I felt like an ultra noob.

"Five minutes to the start", I finished pinning my race number to my shorts.



One last gear check.... "Three minutes to go! Get to the starting line", yelled the race director guy. "Kiley!", I heard someone yell my name. It was Kate Martini...there to run her first 50 and qualify for the Angeles Crest 100. Jimmy snapped a quick photo of myself, Kate and Gillome just before the start. I found out later Guillome suffered from car sickness on the way up and endured the entire 50 miles with a sour gut.



A brief prayer to myself before the journey began (taken from my Pop Warner Football days and adapted / The Huddle Prayer):

God Our Father here us pray
As we prepare to run this day
Give us Strength and courage too
To do the best in all we do
protect us as we run this day
This much I ask, in thy name.

As the LD 50 website promised this race starts with the ring of a hammer hitting a saw blade.

CLANG....... Thus began a lifetime rolled up into one day.



FUN:

Miles one to fourteen were a blast. The miles flew by. Runners watched the sun rise over the peaks and enjoyed the early morning camaraderie. Kate and I stuck together for a bit and chatted up our fellow runners. I was just happy to be there, the race underway and hopefully on my way to making my goal a reality. I met many inspirational and fun people along the way. Jack was alos running his first 50 miler although he was hardly new to ultras. A few years back Jack was involved in an accident that left him with a broken neck and vertebrae. After the accident Jack fell into a depression and became inactive. Deciding that this was no way to spend the rest of his life Jack took up participating in multi day trek events. In such events participants participants go for days along the trail and are required to be completely self sufficient save for water, They carry all food and gear on their back. I thought this would be a walk in the park for him, but Jack liked this challenge because it required him to pick up the pace a bit. Jack was a bit of early morning inspiration.

I arrived at aid #1 (8 miles) feeling fit as a fiddle.



Feeling great I gave Jimmy (crewing Kate officially and me unofficially) an enthusiastic high five as i pulled in to grab an orange wedge and adjust my gear. "it's going to be hot today Jimmy warner." "Naw", I thought. The forecast called for temps in the low/mid 70s. """I'll see you after the marathon point.", Jimmy said. With that I happily left aid #1 and made my way up to The Pacific Crest Trail.

Onto the PCT. Ahhh, single track and off of the fire road. I caught up to the end of a pack snaking their way along the gently rolling PCT. "This is awesome", I thought. I arrived at aid #2 and recognized the landscape from previous training. "I'm going to do this today", I thought to myself. I felt a little cocky, but caught myself. "Be humble." There's a saing with these things that goes..."If you feel good in an ultra don't worry.....it will pass."

Back on an out and back fire road section I came up to Catra the Dirt Diva. Catching Catra's side I exclaimed, "Finally, I get to run with greatness!" I know of Catra through her blog and from a few conversations we've had on Runner's World Forums. She's a very inspirational human being having overcome obstacles and adopting a life affirming attitude.

MISERY:

As the miles added up so did the fatigue. I grew more quiet.. By the time I reached aid #4 (mile 25.5) my legs were tired and I developed an uneasiness in my stomach and a haze in my head. The next ten miles would prove the toughest of the day for me.

I arrived at aid #5 (mile 28) glad to see Jimmy Dean. My stomach was sloshy, I was nauseous, my face resembled the Salton Sea, my head was hazy and everything I tried to ingest didn't feel right.




"Jimmy, my lips are tingling. What's going on?" "Dude, you're running 50 miles", Jimmy said. The body does wacky things." Jimmy suggested that my symptoms were a result of me being behing with my electrolyte consumption. I had been taking one Salt Stick capsule every hour. Back at aid #1 Jimmy warned of the heat. I should have heeded his advice and adjusted accordingly. I would have been better off taking one cap every 30 minutes. A kind aid station volunteer dumped cold water on my head and Coach Freeman adjusted my electrolyte plan. I was to take one cap every 20 minutes for an hour then adjust and take one every half hour. With that I left aid #5for the most grueling section of the race. A young woman yelled out, "looking great!" She wasn't a good liar!



The trudge up to aid #6 (mile 32) and 7 (mile 35)was the longest of the day. With minimal shade trail temps crawled up into the mid 80s.



As a small group of us runners snaked up the PCT I could tell others were feeling the pain too. The idea that I wasn't alone in the suffering didn't make things easier. I had covered this section of the PCT in my training before and knew that this section was rough. Knowing I needed fuel I reached for a GU Roctane Gel/ The warm pomegranate flavour and thick consistency made me gag and I wound up spitting the gel out onto the trail. One thing sounded good... an ice cold crisp light beer from the bowels of the Antarctic.

It was on this section that I experienced my greatest sense of self doubt. I had never before experienced these symptoms and that made me anxious. The anxiety prevented me from relaxing and going with the flow. Any self assuredness was gone as I wondered if this would get worse and if I would be forced to stop. I was now thinking of the twenty miles to go instead of sticking with my original plan to run from aid station to aid station. I tried to draw on different things to keep me going. I thought of our honored teammates and how I wanted to finish for them. I thought of the generous people who donated to LLS and I wanted to finish for the. I made half hearted banter with fellow runners on the trail and that helped a bit. One of the reasons I was doing this was to test my emotional, physical, and mental limits. Here it was.... the pop quiz. I thought of the current TEAM I'm helping to coach. They were covering their longest mileage of the season thus far in heat probably ten degrees warmer than what I was experiencing. I'm sure they were done with their 20 miles when I was dealing with what I was dealing with, but the residue of cosmic mojo was still in the air as I simply kept going.

Around one bend a sign appeared that read luau ahead! I arrived at aid station #6 (mile 32) and was greeted with Hawaiian slack guitar tunes, women in island garb and men in halved shelled coconut bras.



The aid station volunteers at the LD50 were amazingly helpful and encouraging! A luau was taking place and I felt like the cooked pig of honor without the luxury of the apple in my mouth. I scanned the table for something tasty, but nothing looked good. I tried a boiled red potato and dipped it in sea salt. No dice. I picked up a peanut butter and honey sandwich square. Two bites and it was in the trash. One of the aid station volunteers presented me with an orange Popsicle. Eureka!!! Delicious, although maybe not the best fuel, it was at least something I could get down. The chairs at the luau looked inviting, but I had enough sense not to take the plunge. If I sat I may not have wanted to get up. Aloha and mahalo to the helpful aid volunteers. I headed back onto the trail towards aid #7 feeling like I had a belly full of heavy poi.

REBOUND

Earlier in the race an ultra veteran told me not to worry, most of the time when one hits a rough spot they can rebound and recover. There is life after the bonk. I was hoping his words were true for me and the nauseous feeling would pass. Eventually it literally did pass.

Around mile 33 I noticed a sensation in my lower digestive track. It dawned on me that I hadn't "taken care of business" that morning. I was already on the run at the 7AM time that normally happens. I asked one of the guys running near me if this could cause distress and he replied with a definite "yes"! he gave me some paper and I found a side spot and imitated a bear in the woods.

Gradually I came back to life. Jimmy's electrolyte adjustment and my trip to the outdoor facilities helped me rebound. I made my way the remaining 2.5 miles to aid #7(35.5 miles) feeling better with each rolling little hill. Here amid the pines, I was greeted by the cheers of TNT alum buddy Sonia. It was a big lift seeing her. I hadn't expected that. She herself made the trek up to the aid station to root Kate and I on. At aid #7 I scanned the table and this time something caught my eye. I ate a piece of watermelon and drank a bit of Sprite. Both tasted good and seemed to sit well. From aid #7 I doubled back and retraced my steps to the Luau aid station which would now be aid #8. I looked forward to another orange Popsicle. With each switchback I grew stronger and I smiled as the Luau came back into view. Aid #8 (mile 38.6)and I now felt like a new man. I was presented with a grape Popsicle and was finally able to get a much needed Gu down. Mahalo and aloha! I was off again on the trail.

The section from aid #8 to aid #9 is almost 4 miles all downhill. My legs felt pretty good to my surprise. The back to back long run weekends paid off! I made good time down this section despite losing a little undigested watermelon pulp on the trail. As I came into view of the #9 Aid (mile 42.6) hoops and hollers I heard. The TNT Glamour Girls were there to cheer Kate and I on. It was great seeing them there and their presence lifted my spirits even higher!

If you enlarge and look closely you can see a big smile on my face as I approach #9





Pulling into the aid station I glanced at my watch. The time was 4:45PM. I beat one of the last cutoffs by 45 minutes. This gave me comfort and I just wanted to sit and have a few minutes fun with my friends who showed up to cheer me on.



Alas, with Coach Jimmy's prodding that the race was not done I got up, high fived my friends and headed down the trail for a reflective 7.4 miles to the finish.

Five minutes into my last climb I caught a woman who whizzed through aid #9 without stopping. She wasn't looking too good when I got to her. She asked if I had any cold water, which I did, and I reluctantly shared. The icewater that I got at aid #9 was tasting mighty fine. She would have been smart to stop for a minute or so at the last aid station and take care of herself. I continued up the switchback to aid aid 10 passing two other runners who were just looking to get it done and finish.

Around a bend and there was aid 10 (mile 46.1). At he last aid station I took one last Gu, refilled with more ice water and joked with aid station volunteers as I tied my purple bandana filled with ice around my neck, "remember Ralph Furley from three's Company? This is my 70's look".

Out of aid 10 there's a half mile climb then it's all downhill to the finish. I looked across the canyon and saw the peak that I came from. The peak where aid station #7 was and where my biggest struggles were. "Whoa", I thought to myself. That's a long ways away.

I hit the downhills and looked at my watch. If I really pushed it and maybe got a bit lucky I could beat 12 hours. I passed another runner and asked if he thought this was possibe. "maybe for you", he said, "but not for me. I'm just looking to finish." I was too but I liked the thought of the 11 hour mark. Some turns and Lake Hughes came into view below. I felt a huge sense of relief and excitement and let out a spontaneous whoop that nobody else heard. Seeing the lake and being alone that late in the race brought about a feeling of peace. I thought of my Dad at that moment and took comfort in knowing he was at peace as well. He was right there with me.

The trail dropped to the canyon floor and there I was one turn from the finish. Late in the race people were still at the finish cheering runners in. A quick left and there was Virginia and Van Garner! Coach Jimmy and Kate (who qualified for the AC 100at 11 hours 42 minutes)were there as well.



Instinct took over and I ran by high fiving people. Just like that it was over. I crossed the finish in 12 hours, four minutes and some odd seconds. A lifetime in a day.



Coach Jimmy came up to me just as excited as I was. "You did it! You just ran 50 friggin' miles...". A few minutes later Jimmy, in typical Jimmy fashion, asked me to sign up for a hundered miler. The race director came over and gave me my medal and congratulated me. Jimmy offered to get me gatorade or something to eat and I told him I was fine. "I just want to stand here", I said. "It just feels good to stand here." "How did I just do that," I asked myself.



Originally I hadn't planned on anyone I know being out on the course. It was a pleasant surprise to have friends there rooting for me and serving as my crew. The day would have been tougher without them and definitely not as enjoyable.

As I write this report I feel extreemly grateful; grateful for all the support I received in terms of life saving dollars donated to LLS, the words of encouragement, the simple asking of how my training was going and just for the fact that I am able to run.

At the finish line Jimmy asked if I would sign up for a 100 miler. I can see myself doing that in the future. In the meantime though, I think I'll heal up and prepare myself for Mt. Disappointment in August. Running long us fun!




Happy Trails,

Kiley

To make a donation that will make a difference in someone's life please go to: http://los.lls.llsevent.org/pledge/index.cfm?mid=KILEYAKERS

LD50 Mission Accomplished

Sun Coming Up At Leona Divide



Crossed the finish in 12:04:??
fun...rough spots.....rebounded.


More later. zzzzzzzzzzzzzz

Twas The Night Before LD50......

I kind of feel like I did when I was a kid on Christmas Eve. I am nervous, but it's more of an excited nervousness as opposed to fear based anxiety.

All of my gear is packed and an in the car save for a few early morning essentials. I'll be up around 3AM and out the door around 3:30AM. I expect to arrive at the Lake Hughes Community Center at 5AM in order to have plenty of time to pick up my race packet and get situated.

Not Running Drugs Here, Hammer Perpetuem Endurance Drink Powder and Supplements:


I've been rehearsing scenarios of things that can go wrong and how I will react. One tool I have is a pace band which I'll wear around my wrist. On it are some key words to remind me why I'm doing this. One word on there is "smile". I figure if I can muster a smile when I hit a bad patch that's good. It'll remind me that this isn't life or death as well as relax me. What do they say.... it takes more energy to frown? So I'll try to relax and smile.

Anyhow I appreciate all the support and well wishes I've received. Uncharted territory ahead! Send some good mojo my way!

Happy Trails,

Kiley

Getting Ready!

I'm typing here with excited anticiption! If I have time I'll write a little something tomorrow after I'm sure I'm settled in and have all my gear in order. I'm currently working on that right now (Putting electrolyte powder in little bags that I will carry, figuring out what to carry with me and what to leave in my drop bag and other logistical tasks). Where's my checklist?

Tonight I unplug the phone and get as much sleep as I can. I imagine that sleep may not come so easy tomorrow night.


“Whether you think you can
or think you can't --
you are right.” ~ Henry Ford

See The Invisible, Believe in the Impossible, Achieve the Incredible.

This morning I encountered my first case of nerves. Fifty miles what was I thinking? That feeling has sinces subsided, but I expect it to return. I've had a pretty good training cycle and I'm feeling pretty good. The only thing that's left is to get some good sleep this week and go out on Saturday and do the best I can.

Saturday I ran an easy 9 miles with the TEAM and I was advised to rest on Sunday. I did.

Late afternoon today I went to get my taxes done. I returned to a woman who did my taxes a few years ago. Since that time her husband has been diagnosed with Lou Gehrig's disease (ALS).
I went in the room to say hello to discover that the man has lost his speech and has very limited movement. Early in my conversation with the woman she had mentioned that despite his current condition her husband still continues to work and inspire. Mr. Grossi is a former teacher and principal. Since his diagnosis he has received hundereds of letters from former students. Mr. Grossi's wife explained that one student stopped by for a visit recently. She's in her mid-twenties. This former student has cerebal palsy and admitted that she was living her life as a victim of her circumstance. She didn't work and she had dropped out of school. The day after her visit with Mr. Grossi she registered for classes. This is just one story that I heard regarding Mr. Grossi's ability to reach his students.

Despite slow and limited movement in his hands Mr. Grossi has completed a book entitled See The Invisible, Believe in The Impossible, Achieve The Incredible He used to be able to type 180 wpm. To do the same work today takes him an hour..... but he does it.

The book is an autobigraphical piece about Grossi's life and thirty plus years working in education. It is being published by Tate Publications and should be on the shelves or at Amazon in September of this year.

The Grossi's live just above the Rose Bowl so after my taxes I popped down to the trails for my second to last run before the LD50. As I walked my warm up lap I thought of Mr. Grossi and what he and his wife were going through. What resonated with me was HOW they were going through it.... with courage and faith.... and hope. As I was just about to start my six mile run I felt a surge of adrenaline and a profound feeling of gratitude. Slow, fast, whatever, I'm lucky to be able to be outside and run. It was a very nice run. Perhaps it was the lighter training load, but more likely it was the tax lady and her husband who inspired me.

Here's Another Inspiring Guy: Jerry from TNT (training for the Los Angeles Marathon)

Easter Pipes

Bagpipes... I've found that it's pretty black and white.... you either love 'em or hate them. I love 'em!



Peace

Good Friday

Rest today. With the taper and all it may feel like too much rest this next week.
I'm on Spring Break this week, so today I finally took the time to address and stuff fund raising letters. I spent tonight listening to a Van Morrison bootleg my friend FJ put together and filling out thank you cards to the folks who have donated to The Leukemia and Lymphoma Society thus far.

Reading the names of the donors (some friends, some family, a few strangers) I felt good.... actually blessed. I have a lot of good people in my life and I'm very fortunate to be involved with a group like Team in Training.

It can be easy to get caught up in the day to day stress, turmoil and sometimes dissapointment of life. It's important step back whenever we can and count our blessings.


Van Morrison ~ See Me Through / Soldier of Fortune / Burning Ground
(a theatrical medley of tunes) I think of "Dumping the Jute" as dumping the negativity. Dump the Jute on the burning ground!

The Taper Begins

After months of training I'm finally in the taper phase of the cycle. The taper phase of the training schedule is marked by a planned decrease in mileage with the idea to let the body recover (some) from months of training. The goal is to wind up at the starting line of the event feeling fresh, healthy and injury free.

Last weekend's mileage left me feeling a bit sapped. It was a delayed crash as well.

Monday - Rest
Tuesday - Aqua - Jog 1 hr
Wednesday - Rest. Felt tired and sleepy all day despite a good night's rest the
night before. Felt somewhat guitly for not running, but remembered that
no one workout makes or breaks an event.... Well, that's not true. If
you push too hard or don't listen to your body's subtle signals you
could do more harm than good and wind up sick or injured. I needed to
be absolved of my endurance sins so I reached out to friend and fellow
LD50er Kate Martini-Freeman who reassured me that it was best to skip
this workout.
Thursday - Still felt in a funk physically and mentally. Despite this I went out
for an easy 5 miler. Ran a route I don't normally do. Nice little run,
felt good doing it. Felt much better afterwards. I'm glad I got out
there!

Haven't quite figured out my mileage for this weekend. I need to consult with my coach, but I do know that nothing I do for the next week in terms of training / running can really improve my performance.

IN THE NEWS- An article in the local paper featuring my fundraising was in last weeks edition. The Valley Sun

Log 15

Here's last week's rundown:

M - Rest
T - 5 miles Rose Bowl Trails / 1 hr aquajog
W - 5.4 miles Echo Mountain
R - 6 miles - Rose Bowl Trails
F - Rest

Sat - 20 miles Rose Bowl trails.
Post Run Ice Bath.

I like to take ice baths after runs over 15 miles (sometimes just by feel) if I can. An ice bath helps reduce swelling in the lower extremities and aids in post run recovery. The ice bath helps to reduces muscle soreness after a long outing. Apparently the ideal temperature for an ice bath is around 52 degrees Fahrenheit. The goal isn't to harvest organs. Everyone has a different method for entry. Here's mine:

The Pour


The Sit


The Stir


Sunday - 15-17 miles (took a wrong turn) ~ Altadena to Henninger Flats, Idlehour Trail to Eaton Canyon, Idlehour Trail Camp, Inspiration Point, Castle Canyon to Echo Mountain, back to Altadena via Sam Merrill Trail. 4100' elevation gain.

This is a loop trail that requires a car shuttle. I needed the extra miles so I didn't ask anyone to help me out with a shuttle. I parked my car at the top of Lake Ave. in Altadena and warmed up with a walk down Lake to Altadena Dr. Once on Altadena Dr. I headed east and and ran to a trail head that dropped me down into Eaton Wash. From there I proceeded up the trail and did the route suggested above. I've covered this trail up to Idlehour camp about 5 years ago and thought I'd be able to find the Idlehour Trail. A wrong turn then some backtracking and I finally found it.

Saw this snake on the trail. Baby rattler? I didn't see a rattle on the end.



Dropping behind Henninger Flats (Forestry Nursery), Eaton Canyon takes on a secluded, wild feel. So close to civilization, but somewhat tough to get to I got the feeling I was in deep wilderness. I didn't bump into anyone else until the end of the journey when I was coming down from Echo.



Idlehour Camp was green. A lot of tall grass as well as plenty of insects. This is tick country this time of year and I for one know the viciousness of the tick. I also saw too much large animal droppings. I witnessed at least 6 loads of similar scat directly on the trail from Henninger to Idlehour and the trail leading out of the camp. Some of it looked pretty fresh which made me nervous.



The section of trail heading out of Eaton Canyon / Idlehour to the Mt Lowe Fire Road was my favorite of the day. Again, this had a "miles away from the city" feel. Some very nice single track here. Some downhill but mostly a gentle, but long 3 mile uphill out from Eaton Canyon's floor. Fortunately there was plenty of shade!



Once on the Mt Lowe Fire Road it's a short bit to Inspiration Point. Inspiration Point was one of the attractions of the Mt' Lowe Railway. The Pavilion was restored / rebuilt in the 1990s I believe.




From Inspiration Point I took the Castle Canyon Trail Down to Echo Mountain. This is a fun 2 mile single track section. I see why this is called Castle Canyon. There are some interesting rock formations along this route.




Once at Echo it was another 2.7 downhill to the Cobb Estates and my car at the top of Lake.



A very enjoyable day to say the least. I got some good climbing in as well as some good downhill. This should serve me well at Leona Divide. Today I practiced running with two hand held water bottles again. I took my hydration backpack too just in case I needed the extra water. I'm glad I did! I also experimented with a new electrolyte / endurance drink; Hammer Perpetuem (Orange Cream flavor). This stuff seems pretty effective and the flavor is surprisingly good!

Fuels / supplements used:

water - about 32 oz
Hammer Perpetuem - 32 oz
1 pack Power Gel Blasts (lemon)
2 Gu Rocktane Gels (blueberry pomegranate)
A few crystallized ginger cubes

Supplements -
3 electrolyte capsules
4 Hammer Anti-Fatigue Caps
4 Hammer Race Cap Supremes

I know the electrolyte caps are useful. As far as the other two they seem to help! It may be the placebo effect. I'm becoming a fan of Hammer Nutrition products.

In hindsight I should have taken in some more solid type foods. I had a few powerbars with me today, but they just didn't seem appealing. I was feeling a definite energy sap when I finished today.

It's taper time!

Happy Trails,

Kiley

Friday Evening

Friday nights have turned into a bit of a ritual for me since beginning training for LD50. Mr. Excitement.

-Prepare TNT paper work
-Notes for coaching
- route
- coaching points
-A good dinner
-Prep for my own training
-lay out clothes, gear, fuels etc
-Celestial Seaonings Sleepy Time Tea
-A good television show (Discovery or Travel Channel), reading or the computer.
- Hopefully a good night's sleep

echo2

Wednesday Evening Trail Run

Echo Mt. 5 miles




Listen for the echo atop Echo:

Happy Birthday Dad / Log 14

Today my Dad would have turned 71 years old. All I can say is that my Dad was there for me. He would have given me the shirt off his back and I always felt supported and loved. He was my biggest champion. I have many fond memories of my time with Dad, but now that he's gone it's the simple things that I hold most dear. We miss you Dad and we love you always.



What follows is an excerpt from my Dad's Memorial Book. He had five brothers and one sister. This excerpt was written by Dad's older brother Dave and may give you an idea about who my Dad was:

Treasured Memories of my brother Fred.....

Today, as I begin to write down a few memories of my brother Fred, I'm seated at our original dinning room table in the kitchen of our childhood home where our family once gathered so long ago. As I gaze through the rooms of our small home, some knickknacks and furniture yet remain in place just as they were when Fred and I were youngsters. They evoke a flood of wonderful memories from the past.

Thanksgiving, on through Christmas and New Years, provided some especially fond memories. It is at this same table, where I am now typing my tribute Fred, that our family shared so many happy holiday meals and where afterwards , we might play poker with our Dad...just for fun. Even our sister and brother, Carol and Roy, who were quite young back in the late 1940s and early 50's, would join in and help stack chips for our Dad. And, it was also on this table that Fred and I would spend many happy hours together playing "Authors", "Easy Money", "Camelot", and game after game of "Chess"... our favorite! I can't recall who was better at "Chess" in those early days, but I found out in later years that Fred was unbeatable.

I remember, during the summer when school was out, Fred and I would sometimes walk up to the railroad tracks. It was about a quarter of a mile away from home where there was runoff water that formed small ponds. It was an adventure to Fred and I. The water was murky and not all that inviting, but somehow it was a home for tadpoles and frogs that Fred and I would try to scoop up using our homemade dip nets.

A special hobby Fred and I shared was stamp collecting. Our Dad had saved many old letters he received during 1920s, 30's and 40's, and had stored them in boxes. With great excitement and anticipation, Fred and I would rummage through Dad's old correspondences hoping to come across a stamp we hadn't seen before. The stamps were of little value, but the memories were priceless.

Fred Akers(High School Senior)



A constant throughout Fred's life was his dedication to the ideals he held dear. His tireless support of so many political causes set a high standard for all of us to follow who love our country as he did. He was a true patriot. I believe had he lived during the American Revolution, he would have stood tall with our founding fathers.

The most important memory I have to share about his kindness, love, and support he gave to others...he was a deeply caring brother. I remember the time Fred, my brothers and I were taking care of our elderly father on a daily basis. One evening when I was caring for our Dad I mentioned to Fred on the phone that we had run out of Dad's cough medicine. We agreed that one of us would pick it up the next day.. It was a cold, rainy and I was watching TV as our Dad slept in the nearby bedroom. A short while later, there was knock on the door...it was Fred. He was wearing his familiar overcoat and his old brown hat with the rain dripping off the brim, and holding a bag containing Dad's new supply of cough medicine. This is Fred doing what he did so well, lending a hand in a time of need.

I can never forget when our younger brother Roy was battling cancer. Fred traveled to UCLA to consult with specialists, purchased medical journals, and personally took Roy and his wife Virginia to City of Hope to obtain further treatment; no brother could have done more.


above: Uncle Roy, Dad, Uncle Arnold

The last time Kay and I talked to Fred, he had called to extend his sympathy about a friend of ours who had passed away, Even in his own suffering, Fred was still thinking of others.

I feel so blessed to have had Fred for my brother. His courage, determination and love for others will forever inspire me. I will miss him so, and will always treasure the memories we shared together.

May God bless you Fred.

With love, your brother Dave


I'm off for a trail run up the old Mt. Wilson Trail. After, I'll go and help our Team in Training wash cars and earn a few bucks for the Leukemia and Lymphoma Society. More later............

Well, I spent an hour or so writing my thoughts and lost it with a computer snafu...Let's just say a lot of beautiful scenery, company and trail dirt! Today the stresses of the world vanished. It was me and the trail and the other people on the trail. What was important was getting up to Manzanita Ridge in good time.




1000 year-old oak at Orchard:


(below)Tom and his Daughter washing cars and washing out cancer


Monday - Rest
Tuesday- 7 miles Old Mount Wilson Trail To Orchard Camp (great)
Wednesday - 5 miles Rose Bowl Trails
Thursday - 6 miles Rose Bowl Trails (too fast)
Friday - Rest (Doc Smith maintenance)

Step Back Weekend

Saturday - planned on 9, but legs weren't feeling right. Concerned about my quad. Ran 7 and felt better. To be safe I hopped in the pool and aqua-jogged for an hour.
Saturday I did a double take on a bumper sticker at the Pasadena Aquatic Center. It said, "Smile... It's Not A Commitment"

Below GO TEAM


Manzanita Ridge



Sunday - 11 miles - Mt Wilson Trail to Orchard to Manzanita Ridge. A lot of climbing and some great downhill. Great day.

Small Spring below Orchard Camp

Positive Vibrations

Life is one big road with lots of signs
so when your trodding through the ruts don't you complicate your mind
flee from hate, mischief and jealousy
don't bury your thoughts, put your vision to reality
~ Wake Up and Live, Bob Marley

Sophomore year of high school I was getting ready for a football game. I stepped outside to the outdoor basketball courts to put on my shoulder pads when I heard some music that I'd never heard before. The soulful sounds were coming from the student parking lot. Reggae, not exactly the type of music one listens to in preparation for a football game! Nonetheless the song stuck with me.

The next day I inquired to my older brother the name of song and the artist. The singer of the gospel tinged song was Bob Marley and the song was No Woman No Cry from the Live album.

I gathered up what little money I had and asked my Dad to drive me to the now defunct Mobey Disc record store in Pasadena. Dad kindly agreed. Dad scoured the classical record selection and I found the reggae goldmine. My first two reggae tapes were Bob Marley's Live and Burnin'.

It would take some time but eventually Dad grew to like some reggae and I became more open to his classical tastes.

Years of collected amassed more than 400 reggae cds. I don't purchase much new reggae anymore. I think I have enough to keep me going. There's something about this music that hits home for me. As trite as it may sound I use it to inspire and to lift me up when down.

Some think reggae is all about dreadlocks, ganja and good times. While some songs reference these themes the foundation of reggaes message is the idea of uniting people, peace, overcoming obstacles and freedom. It's listened to around the world by all types of people. Freedom fighters played Marley's tunes in the bush during Zimbabwe's war to gain independence from Great Britain. White kids in Beverly Hills can be heard blasting "irie tunes" from their BMW's. A music that evolved from mento, ska, and rocksteady in Jamaica reggae is now international with bands and singers in every corner of the world.

A show on PBS this evening inspired this post. Check out playingforchange.com for some great music from around the world. This is one cd I will be purchasing. Made up of lesser known, but very talented musicians this looks like a keeper.

Log 13. Perspiration, Inspiration, Precipitation

This last week, especially this weekend, had been one of the most inspiring in quite awhile. I use the word 'inspired" quite a bit when I talk about Team In Training. I've yet to find a more accurate word.

Check out the video below to find out more about Team in Training and what we do. I have a brief spot towards the end of the video. I have yet to get a call from any Hollywood agents:





M - Rest
T - Aqua jog 1 hr
W - 4 miles AM / 4 miles PM (heavy legs PM)
R - 5 miles / felt good
F - Rest

Friday - I helped man the Team in Training booth at the Pasadena Marathon expo. I met a bunch of interesting people including a woman who started an organic clothing line, a guy who gave me some good advice for my upcoming ultra, someone who runs barefoot, and Dane 52.

The Weekend



Sat - 18 miles coaching the TEAM and then some. Our small but mighty TEAM did great. I felt pretty good throughout the whole run. Afterwards I joined the Summer Team's Potluck and enjoyed some good food and great company. Alfredo is the grillmaster and their version of glycogen recovery goes against all sound nutritonal advice.




Sunday - 13-15 miles

Up at 4AM , a bowl of oatmeal, a glass of orange juice, a leg of chicken and I was off to coach / run the inagural Pasadena Half Marathon.

About a dozen Spring 09 SGV TNT used this race to train for the upcoming L.A. Marathon. They all did great! Some came through with personal bests and some limped through the finish.

Mother Nature dropped a sheet of rain at 6:25AM five minutes before the start. In a feable attempt to stay dry runners scattered for cover. Excitment hit the crowd as people hooped and hollered. I went to grab my shell out of the car and as soon as I did the rain stopped. I wound up running the half with TNT alum Megan as she pushed for a personal best. At around mile six we were again treated to wind and a heavy rain. I loved it! How often do we get a chance to run in the rain?

Megan set a new personal best in the half improving her time by 12 minutes! She's been training long and hard for this event and it payed off. She did great!

After running with Megan to the finish I turned back on the course to run with our TNT runners. Everyone on our team finished...some had great races and others were just happy to see the finish. Regardless, they had a unique experience. I hope they enjoyed it as much as I did.

For a first time event I would say this marathon and half marathon was a success. The only snafu wound up being the parking. Folks were still waiting to park as the gun went off. Perhaps that's not the fault of the race organizers though.

The half course was mostly flat with a only one challenging hill. I would give it a thumbs up for scenary too as we ran through some nice neighborhoods, Old Town Pasadena, and the Rose Bowl.

Did I mention that the downpours were great!

This weekend was one of my best training weekends to date. It was a treat to be out there with so many friends and I'm pleasantly surprised with how my legs felt on Sunday.

Aloha Winter. Aloha Spring

I'm sorry to see Winter go. What does that mean in Southern California? We need more rain, we need more adverse weather! We're spoiled. When it comes to adverse weather we're soft. Drizzle calls for "Storm Watch" on the news and we're treated to camera shots of water going down a storm drain.

Californians are fickle when it comes to weather. When it's hot people complain and moan for cooler temps and moisture. When we have a cold snap... the opposite.

Here's to a So-Cal Spring cold snap snafu to throw everything out of whack!

Monday -
Rest

Tuesday -

Aqua-jogged 1 hour.
Legs were a bit trashed from the weekend so I exercised PATIENCE and
hopped in the pool. Three showers later and the chlorine still rose from
the skin. I'm still itching like a dog in a flea circus!

Wednesday -

8 miles total - Split up into an AM Run and a PM run. The morning run
felt good. My legs were heavy during the PM run.

Thursday -

Time for some uphill and downhill. Echo Mountain once again for 5.4 miles. Hazey and sticky late afternoon. I always feel better after a run than before.

Spring has sprung! The grasses are growing, the
wild mustard is flowing and the blossoms are growing!

Today I was heading down the trail when I almost blew out my ankle. My mind was on what I would do after the run. I was thinking about buying gum of all things. It was then...when my LD 50 dreams almost snapped.

My mind drifts when running. I thought of pizza, Anne Frank, the LD50, The Van Morrison remasters, burritos, counting lizards and other random thoughts that I don't recollect.

Watch out for the rocks!

George Sheehan the running philosopher has a great quote that says something like "running cleanses the soul better than any shower can reach".

Friday will be a rest day for a big training weekend ahead

Irish Mountain Running

Here's Céad Míle Fáilte to friend and to rover
That's a greeting that's Irish as Irish can be
It means you are welcome
A thousand times over
Wherever you come from, Whosoever you be

I want to dig up an old Runner's World magazine that I have somewhere. There's a fun article on Irish mountain running in it. From what I recall those in the the IMRA are pretty hardcore in terms of the inclines they run and the pubs they visit afterwards.

Mud, moss, rocks and a pint of Guinness as your recovery meal. Sounds like a fun time.

The Broad Majestic Shannon (Written By Shane McGowan)

The last time I saw you was down at the greeks
There was whiskey on sunday and tears on our cheeks
You sang me a song as pure as the breeze
Blowing up the road to Glenaveigh
I sat for a while at the cross at finnoe
Where young lovers would meet when the flowers were in bloom
Heard the men coming home from the fair at Shinrone
Their hearts in Tipperary wherever they go

Take my hand, and dry your tears babe
Take my hand, forget your fears babe
Theres no pain, theres no more sorrow
Theyre all gone, gone in the years babe

I sat for a while by the gap in the wall
Found a rusty tin can and an old hurley ball
Heard the cards being dealt, and the rosary called
And a fiddle playing sean dun na ngall
And the next time I see you well be down at the greeks
There’ll be whiskey on Sunday and tears on our cheeks
For its stupid to laugh and its useless to bawl
About a rusty tin can and an old hurley ball

So I walked as day was dawning
Where small birds sang and leaves were falling
Where we once watched the row boats landing
By the broad majestic Shannon
Sung by Liam Clancy


May you have warm words on a cold evening,
a full moon on a dark night,
and the road downhill all the way to your door.



Slainte!

Log 12

Dinah Shore sang What A Difference A Day Makes. In my case, I'd have to say what a difference a week makes.

This is the first week in awhile where I was free of physical setbacks. As the week progressed each run felt better and I ran stronger.

T - 5 miles trail
W - 5 mile trail
R - 5 mile trail

Saturday - 10 miles with TNT

Sunday - 16 miles on the LD50 course

I parked my car at the PCT trail about 23 miles from Castaic on Lake Hughes Road and hit the trail. The first section from Lake Hughes Road to dirt road 7N05 wound its way up the mountain via the PCT. This will be miles 42.6 to 46.1 on April 18th. I imagined what I may be feeling like at this point of the race and will be happy with a good power hike on this section.

When I arrived at the ridge where the PCT meets road 7N05 I bumped into two guys in an old pickup marking the course. I talked with John and Hughes for about 5 minutes. They offered some good advice and one repeated the comments by my coach. "If you're in marathon shape you can finish a 50 miler. The difference between a marathon and 50miles is a change of perspective."

"Patience", I asked. "Yep", John replied.

My goal with this event is simply to finish. Injury or illness aside the biggest obstacle for my finish are the cutoff times. I expressed that to the two grizzled oltimers and they gave me a vote of confidence that it shouldn't be a problem for me. With that they took off on the dirt road and I continued along the PCT.

From the ridge I backtracked what will be miles 24 to 20 to San Franciscito Canyon Road. I got in some good downhill and tried not to think too much about my return uphill. Being focused on April 18th is going to serve me well. I'll need to do my best to stay in the moment and not think about the miles ahead. The plan as of now is to take it section by section and run from aid station to aid station.

I passed a few others coming up on the downhill and arrived at SF Canyon Road. Here I drank and took a plain GU. Now for the climb back up. There's nothing too steep on this course, but come later in the race I may feel different.

I paced my way back to the ridge and dirt road 7N05 and was able to get in some more downhill back to my car. In this direction the trail will be miles 24 to 28.

A good day of training on the course and I was able to experiment with some new gear. I used my hydration pack for the first time on a long run and tried out my new gaiters that were given to me by mentor Elizabeth. Gaiters attach to the heel and front of the top of the shoe and help in keeping dirt out of the shoe. She bought me a pair from Dirty Girl Gaiters. Dirty Girl makes gaiters with interesting designs. When we're kids our parents tell us not to run with scissors. On Sunday I ran 16 miles with scissors.



Sunday the Spring TEAM had a "Take Your Picture With The Easter Bunny" fundraiser. Looks like teammate Juan had fun wearing the bunny outfit.

One last look at Snowshoe the Bear

With Spring at our doorstep one last look at Snowshoe the Bear. Turns out I came in
5th out of a field of 41. I was suprised! I found the following video on youtube. The snowshoe was the first in a series of events to "Conquer The Bear". Other events include a mountain bike race, lake paddle, and Big Bear Marathon. Sounds intriguing. I wonder how much to rent a canoe?

Happy Trails

A Purpose For Every Run

My confidence has been shakey lately due to the injury, more recent illness and limited running. I have been enjoying the whole training process and the setbacks have been a bit of a letdown. Running boosts endorphins and with those being limited of late I allowed myself to fall into a bit of a funk.

I broke down and picked up the doctor perscribed antibiotics and have been taking the Claratin D. That, along with time, has me feeling much better. I hope this is the last of my reporting on injury and illness. It's not very exciting and frankly I'm starting to feel like a crotchety oldtimer who constantly bellyaches about his aches and pains.

Today I went out for a five mile run. As I did a walking warm up to my start feelings of apprehension and self defeating thoughts ran through my head. I found myself expecting something to go wrong. The injury would be reaggravated or I'd feel the lack of energy I'd been experiencing for the past week. I was building up some sort of internal pressure to perform. I reminded myself that this isn't something to be taken too seriously. Running should have an element of fun in it. I then asked myself what the purpose of this run was. Weekend long runs are meant to train the body to run on tired legs and to train the body to burn fuels efficiently. Speedwork is self expanatory. Hill repeats are there to build hill running muscles and improve mental toughness. Sometimes the purpose of a run is to simply get out there and move. I decided that this would be the purpose of today's run. No expectations and an attempt to get out there and enjoy myself.

With that I set out on five miles. The weather was great today. Blue skies and green grasses set the scene. Plenty of squirrel and a few rabbits darted across the trail. There were times when I felt the internal pressure to monitor my performance. I reminded myself of the purpose of the run. A few miles in and I was finally running somewhat relaxed. Some of my best and most enjoyable running comes when I'm in this state. The breathing is easier and the legs and body feel lighter.

With about a half mile to go I hit a small hill that I've dubbed chemo hill. Almost everytime I hit this section I think of my Dad. I gave this section that name when he was undergoing cancer treatment. Usually at this point in my run along this course my pace is increased. Chemo hill is the last incline before the finishline. Back when my Dad was fighting cancer this hill served as a metaphor for what he was going through. It was something hard, but it was something I believed could be conquered. "If he can go through treatment" I would tell myself, then "I could push up this little hill."

I finished my run feeling good. The post run endorpins kicked in and the rest of the day was improved. I should make a better effort to get my training in during the morning.

Below, Leftover Snowshoe Pics



Jen Is a Natural Chain Installer




A View From The Trail


Look Closely And You Can See The Coyote. Click on photo to enlarge


TNT Alumni Conquer The Bear (Jen, Rosemary, Kiley, Liz. Missing is Jeff)Photos courtesy of Liz