Tag Archives: flagstaff running

10 down 

This morning I weighed myself again I hit 10.2 pound down from where I started 11 days ago. I can’t say how blown away I am by this.  I guess the saying of to lose weight you really need to change your diet then maintain not just the exercise. 

I do think about not having a bunch of tasty craft beers when I spend the first week of July in Flagstaff but maybe if I mix in some exogenous keytones I can have some beers and remain in keytosis. It really has been easier sticking to this diet than I initially thought it would be. Menu planning can be time consuming but make more dinner than usual and there is the next days lunch. 

Being off work the next 2 weeks I look to put the diet to the test of working out. I hope to do a good amount of HIIT style weights and crank up the running mileage. I can say that when working out the last week I didn’t ever feel like I was going to fuel bonk, my cardio and brain want to slow me down first. Now the longest I went was 50 minutes so let’s see how a 2 hour run goes. I am intrigued by the F-Bomb fuel packets made right in good old Flagstaff. Pure fat fuel. I wondered how people run 50, 100 or more miles with no carbs but it works. 

Do I have any more pictures???


Been a while since I posted anything here, especially anything if value. 

I started using a Ketogenic diet mixed in to my workout regimens to see if I can get over this hump and finally lose the 25 or so pounds I need to in order to get my running weight back to where it was when I was able to “race” 3 marathons and multiple other events a year. I feel as if I have been in a rut the last few years with running and hopefully this will be the catalyst to get me back to more time training than on the couch. Being fat adapted sounds like a great way to train and compete if done right and I will attempt to capture and chronicle my path on here. 

I started on June 12th after returning from a racing weekend in Flagstaff where I actually felt great racing until the last mile of the 8.5 mile course. I haven’t weighed myself in 2 days but at my last weigh in I had dropped almost 7 pounds in just over a week. I feel much better, more alert and clear headed than I have in a long time. I think I might be on to something here. 

Eating this way can be a challenge but I think as it goes on my wife and I (she is doing it too) will be able to adapt well. Who knew using grilled zucchini as a pizza crust would taste good? 

So that is where I am at. Hitting the gym for weights and cranking on the stair climber, dieting and *gasp* thinking of trying out the crossfit gym my daughter has been going to. I have to say this facility (refuse to call it a box) breaks most crossfit stereotypes. Friendly, beginners welcome, and no cult like feel that I have seen at other gyms. Proud of what they accomplish and who they are, yes. Making that the center of their universe I haven’t seen yet. We will see, 1st week free! 

What’s a post without pictures? 

Happy birthday grandma

Today would have been my grandmothers 93rd birthday, however she left to go home with my grandfather a little over 2 years ago. I hope she knows how important she was to everyone in the family and how much she (and grandpa) are missed.

With that here are this weeks pictures that I found enjoyable.

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Soulstice 2014

Last weekend I ventured up to Flagstaff to again run Soulstice, which has become my favorite run in Northern Arizona, sorry Jim Thompson Trail in Sedona.
This year I didn’t have as much training as last year primarily due to so much going on with my family including my daughter doing very well in High School cross country and club soccer, my son playing football and my new job that does not offer the flexibility I had in the past-goodbye lunchtime trail runs. However I did feel pretty strong and was confident that I could beat last years time. I also bought the new GoPro hero a week before the race and had all kinds of ideas involving creating Oscar worthy videos.
Race day came and I was surprised by the balmy weather that was present. I almost ran without a long sleeve shirt but went with one and ended up being happy that I did.
The first loop was a challenge as always but I again was feeling strong even when needing to power hike up some of the steeper climbs. The main pack ahead of me faded further and further away until I ended up running with a group of 4-5 runners. My idea of hanging with the main large pack wasn’t happening.
I eventually got ahead of everyone in the pack before the start of loop #2 and I saw a few people up the trail ahead of me but I was only able to pass one of them before cresting the high point of the race.
Coming down the second loop my lungs were feeling the altitude however I swear that the Cordyceps helped out as I was never fully gasping for air. My legs got a good burn in a few spots and when I reached the 2 miles to the finish spot I remembered the beastly ankle turn, sprain, fracture I had going through that area last year. I did slow down a noticeable amount through this section as I didn’t want a repeat but I also was concerned about trying to beat last years time. When I got to the finish I was disappointed to see that I was about 2 minutes slower than last year. However when I got home and downloaded the GPS data then compared the last 2 years I was about 40 seconds faster this year. I don’t know how that happens but I am taking it. My goal for next year is to get a lot of hill running in and a few more trips to altitude before the race and try to take off about 1 minute per mile. That is reasonable if my training and diet is on point. Oh yeah, no raffle winnings this year, but some people were drawn multiple times and made off with some great prizes.
Still reading? I am impressed, thank you. So here are some pictures from this year and below are my cringeworthy videos. Bottom line is I had fun, a good hard run, and enjoyed a few brews once I retuned home to assist in the recovery process.

Click on the picture for a much bigger, better, beautiful picture!







The rental whip I drove up there. did surprisingly well on the rutted fire roads!


IMG_2468-0.JPGAnd some video:



Flagstaff running weekend

Yes the Flagstaff Marathon was last weekend and I was in town but no I didn’t get a transfer to run the race. While that disappointed me as it was my own fault, I still got in some nice running in the ones and I did my best to cheer my daughters soccer team onward to the championship. They fell just short loading the championship in shootouts after the other team tired the game late in the second half on an own goal. Ugh, that really hurt. The annoying CDO parents made it worse. Oh well just another life lesson.
Soulstice is in 4 weeks. Flagstaff, I will be back.
In the meantime, pictures!













Missed opportunities

I have been planning to run the Flagstaff marathon for a few months (actually sine I ran it last year) so when I went to register last Wednesday imagine me disappointment when I saw that the race sold out on Monday afternoon.  I know that it is my fault and thats what I get for procrastinating, but I often wait like many others in the event an injury or other factor comes up that prevents me from being able to run the race. On the other hand registering early (like Soulstice) places a concrete date on the calendar for me to plan for and train through the minor injuries and setbacks instead of letting them get the best of me and stopping my progress and training.  I tried to see if there was any chance of getting a transfer into the race but there were no takers on the Flagstaff Marathon Facebook page.  I am still going to be in Flagstaff for a soccer tournament so I will still get a 13.1 mile run in probably along the FUTS (FUTS click for map) or maybe go out and run the Waterline trail out in the mountains.  There is also the pending storms that are to move into northern Arizona later this week, so maybe not paying to run will pay off if the race is a mudfest.

My daughter has started her Cross Country career as a Freshman at Greenway High school.  In her first meet held in Prescott she held with the lead pack for 2 1/2 of the 3+ miles before blowing up and finishing 23rd out of 90+ runners.  Last week at the Washington High meet (held at Moon Valley) she was the overall winner beating second place by almost a minute.  In full disclosure the top 2 runners for Greenway did not run but still.  Oh, and their coach had them run from Greenway to Moon Valley before and after the race, 2 1/2 more miles.  I am getting jealous of the success my daughter is having as I am nowhere near fast and will never win a race anywhere, so when she tells us that she doesn’t like running and just wants to focus on soccer I don’t know how to handle it.  She has so much potential for running but if she has no passion…

Well, anyway as always here are my favorite pictures from the past few weeks.

My daughter on her second lap

My daughter on her second lap



Been there. #slowrunner


Getting coached on her way to the win.






Soulstice 2013

Ah yes, what could be more exciting than heading up to Flagstaff to run 11 miles through the mountains with 200 other trail loving, ready to party folks?  Not much.  So thats why again this year I signed up and was selected through the lottery to run Soulstice.  What started as a great time ended up being, not such a great time but not terrible either.

Lyndsey and I went up to Flagstaff friday to have a little vacation day as my in-laws were going to pick my kids up from school then watch them until we returned home.  It had snowed in Flagstaff on Thursday and when we got up there the main areas were clear of snow but some could be seen on the mountain tops.  (View from the race start/finish area).  I saw some on the trails heading up the second loop of single track running.  Oh and yeah…not much cooler then running under a big ass tree that had snapped about 15 feet up its 50 foot trunk.  I wanted to grab a picture but really wanted to finish faster than last year-thus minimal pictures compared to last years race. I actually had my phone out and was ready to go down a snap a photo but forces beyond me pulled me down the trail instead. 20131012_065030

We rented a VW Jetta from Enterprise as they had a $10 a day weekend rate- couldn’t beat that.  The car was decent and had some nice features (leather seats, great sound system, very quick once you get the RPM’s built up) but it lacked a lot as well.   What 2013 car doesn’t have automatic headlights, or has to honk the horn every time you lock the doors-a real annoyance early in the AM or in the woods. And WTF (foreshadowing) is up with the switchblade key/remote?

So anyhow Friday in Flagstaff was fun.  We were able to walk through NAU campus a little, spent some time and money in downtown and I found this great t-shirt (although now that I am home I notice that the screen print on my shirt is pretty weak).20131011_152125

Had a nice dinner at Oreganos, then  back to the Drury for the night.     I woke up around 3:00 AM Saturday and could not fall back to sleep for the life of me, so by 6:00 I was ready to go.  When I got out to the car it had the early morning frost on the windshield that I scraped off with a credit card, and after 5-6 minutes the car was able to heat up enough to defrost the rear and front windows-a real bonus.  A second bonus was the red flashing temperature light that blinked at me all the way to the race start area.  That was a nice touch.  I think when I close my eyes now the image is finally gone.  When the announcement came for the runners to get to the start area I got my first look at costume of the day guy, turkeyman.  20131012_075248 20131012_075246

I had thoughts of wearing my Peyton Manning jersey or my skull face wrap, but I thought that I wold look like a tool.  My loss.

Photo on 10-14-13 at 10.04 AM

Oh, Tool? (go to 34:00)

I felt good for the race knowing that I had been up there a few weeks earlier for the Flagstaff marathon/half marathon and I was 9 1/2 minutes faster for the half marathon that I was last year, and my training had been pretty strong (for me-not a lot for many of you).  A funny thing happened as I was walking back from the staging area with a cup of Pay and Take coffee, I ran into my neighbor Julie who lives across the street from me in Peoria, small world. Thanks to Julie I was able to get my raffle prizes as I was off somewhere else during the announcements (more foreshadowing).

So, the race gun went off…oh wait, never mind.  The race started and off I went.  I was holding what I thought was a nice pace getting the legs and lungs ready for the 7 sisters as they always are waiting for the runners.  Rolling through I was doing ok (hill work really pays off BTW) and after a few of the up and downs I caught up to Julie who told me that she thought that the hills where we live were hard and she had no idea how hard these were going to be.  I was about to tell her that she “hadn’t seen shit yet” when I almost bit my tongue and just smiled.  I remember my first soustice way back when (3 years ago) and if someone would have told me that soon that these were warm up hills I wold have cried.  My silence is probably the only reason she grabbed my raffle prizes!   From there everything went well, and according to Strava I was at least 40 seconds per mile faster than last year through most of the route.  Oh, I forgot to mention.  I missed a turn.  Yep, where the 7 sisters end and you head right  up, up, up the mountain I and several people in front of me kept going straight.  According to the mapping tools I have I went about .25-.3 miles out and back that I didn’t need to. That’s what I get for looking ahead and not around, trail running tip #1, and its free.  Hey nothing like a route adjustment to get you really moving right?  So   from there I kept up a good pace, again according to Strava I was about 40 seconds per mile faster than last year.  Then with about 2.5-3 miles to the finish I had the most curious event happen to me.  I stepped on a rock, or root, or twig, or varmint and turned my left ankle.  I went down pretty hard.  I felt  a little electric jolt as I went down, then I was pretty stiff as I laid there trying to figure out what the hell just happened.  I got up and tried to shake it off, but the left ankle was being an asshole. As was my right forearm, shoulder, and shin.  Hey, I am an equal opportunity runner. I walked for a few minutes trying to get some mobility back as well as some sense of balance.  Eventually it started to come back to where I could hobble/jog for a while but in the area where I thought that I should be able to hammer the trail and make up some real time over last year, I was stuck hopping and hobbling down.  I thought that I was ahead of my previous time but was not sure, and when I crossed the finish and went to hit the stop button on my Suunto Amibt the time did not stop.  WTF (post shadowing)  After a few seconds the time did stop and I realized that EVERYTHING was not against me on this day. I had beat my time from last year, even with the extra distance and my farked up ankle I was about 8 seconds faster than last year.  Yeah, 8 seconds.  Go eat a dick, right? So, yep I did it.  Looking back at Strava, I still don’t know how I wasn’t a lot faster time wise, but whatever.

OK, so I had finished the race, felt pretty good about my effort but not great, then looked down at my ankle.  Eh, not terrible.  Some swelling but not the worst.  It was so decent that I took a picture.

20131012_104709Not so bad right?  I could get a little medical on all 3 of you right now, but I wont.  In case you like that kind of freaky stuff, here you go. runners foot ankle_PMR clinics

A little swelling but ok.  Well then I took a little walk to my car to get the race gear off and change then while heading back to check out the raffle and post race activities I was cruising past the Salomon truck when all of a sudden out of no where my ankle turned again and down I went.  At this time I really wished that I was at some kind of gymnastics event because I know that I pulled off the greatest summersault ever performed in a dirt parking area.  Unfortunately it was only witnessed by he 2 dudes hanging out at the Salomon truck.  One of the 2 dudes said that he could see my ankle completely roll under and they helped me get up and over to the medics who assessed my level of trauma (my wording, not theirs), who gave me an ice pack and siad to talk when I could.  I hung out for a while, picked up a Soulstice 2013 poster

Photo on 10-14-13 at 9.43 AMand then headed back to the hotel as we had to meet the check out time.  When I got there my wife took a little look at my foot and said that something appeared to be a little off.  I took off my shoe and sock, then noticed that indeed something was a little amiss. This is what I saw.

20131012_120820Funky fresh in the flesh right?  Holy crap this one is going to hurt for a while and take some time to heal.  Right now I am worried about my ability to run the 50K’s I had planned for November and December as well as the 50 miler in March. Overall I am happy with my performance, I mean I was faster than I have ever done this race despite going long and busting up my bones and ligaments. As a cool side note, I believe that I read that this race raised over $5000 for the Flagstaff area Big Brothers/Big Sisters program.  That is awesome!

Initially I was thinking that I would probably not run this race again as it is a celebration of the Salomon Flagstaff Mountain Trail Championship series and I am not a local and rarely get up to run any of the summer series races, who knows what the future will hold, maybe next year I will get up there and blow away this years time.  Or not.  But I do miss living in Flagstaff and every time we go up there my wife says how she could see us living there with our kids.  So who knows what the future holds.  I know that this afternoon holds a session with the Vitalwrap, and a KT tape session. 20131014_095554

Anyone have a 15 pound bag of ice?

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