The goal race is still in the planning stages but should be the weekend of February 7th, 2010

How do you stay motivated to continue training between hunts? Simple, small, short races!

In my case, the local Elementary School, Two Rock Union School, had a 5k fun run as a fundraiser. Five kilometers is equivalent to 3.10685596 miles (3.1 for our rounding). Now my training has been focused on building my endurance so I can hunt hard all day, day after day. 3 miles seemed like a warm up! I also knew my “endurance pace” would not be good enough to make a respectable showing at the event. So I was determined to make this a worthwhile training run.

It was great opportunity to run through the second largest Coast Guard Training Base in the USA.  The Two Rock Base is a beautiful facility with paved running paths.  Since the Start and Finish line was at the school, just 2 miles from my home, I decided I would run to and from the race. It would give me a good warm up prior, and If anyone gave me grief about my time, I had a “yeah, but I ran 7 miles that day…” excuse handy.

I left the end of the driveway at 7:30 am for the 8:30 race start. I figured I would do a 12 min/mile pace to warm up in the 40 degree morning. Now I’m not normally a morning runner. My training runs all take place in the evenings after work. I wasn’t sure if it was going to take a while for me to get the blood moving in the morning. Well 20 minutes later I arrived at the school, and the sweat began. Not the warm up I had planned! (The principal even asked me if he could get me a towel, much to my embarassment.)

So I tried to stay loose for the next 45 minutes. I only knew one other runner, a neighbor from high school, so we chatted as we stretched. Finally we lined up on the narrow path in a loose gaggle of kids, crew cut Coast Guard Servicemen, and one guy wearing a Vineman 70.3 finisher shirt stepped to the line. I made a mental note NOT to try to keep up with him.

At the “Ready, Set, GO!” all the kids made a mad dash for the first 500 yards and then rapidly petered out . I tried to find a pace that felt slightly faster than comfortable, and tried to not breathe overly hard. The 2 mile run had shaken loose most of the morning chest congestion. I even managed to pass a few folks in the first mile. A quick look at my watch I calculated I was running between an 8:30 to 9:00 minute pace. I could see the pack stringing out in front of me. In the lead was the triathlete, and not far behind was a dude pushing a running stroller! The second half mile had a slight uphill cresting at the water station at mile 1.5.

I passed a kid who looked to be about 13 just past the water station and held my position in the pack as we wound through the residential portion of the base. We hit a short downhill stretch and I saw the two mile marker where the path hit the level once more. A quick watch check had me at 18 minutes. I looked ahead and picked out the next runner ahead of me. It took a half mile to overtake him. By now my breathing was getting louder, and I was wishing I had done more speed work leading up to this event! I distinctly remembering telling myself to NOT let my legs slow down and to keep going. Now it was a race against fatigue. I did not want to be passed in the home stretch!

I had to make a 90 degree left, then a 90 degree right, and another 90 degree left  100 yds from the finish. My prevailing thought was “don’t fall and look like an idiot!” as I negotiated the single track wide asphalt path and sprinted across the finish with 26:48 on the clock.  

I finished 21st overall.  The winning time was in the 19 minute range.  Yep, it was the Triathelete.  Turns out he is a local guy whose father was my junior high science teacher.   

 After chatting for about 30 minutes I grabbed my jacket, tied it around my waist, and finished my “training run” with an easy 21 minute jog home.   The mileage was about the same as my 7.2 mile  ”around the block run”, and was near the my best pace for that run (if you  take out the breaks). 

So try scheduling a few “training races” during your hunting season to keep your conditioning program going.  It adds a new twist to your training program and keeps you motivated.

Seems like the Fall goes by too quickly and before long we are yearning for the next one. One way to extend the “hunting season” is to really focus on your pre-season physical prep. It is easier to improve your cardio and endurance for Western hunts over a 6 month period than in just 6 weeks before the season.
That has been the reason I have joined the trail running group at Fleet Feet Sports.  I can run in rugged terrain, further strengthening my hips, thighs and core muscles.  In my Nevada Deer hunt, I was amazed that I felt no soreness at all, despite climbing over 1000 vertical feet each day.  My trail running and 4X a week schedule ensured that I recovered with a short night’s rest. 

Trevon Stoltzfus and his pals Adam, Ryan, Mike and Dan share their preseason preparation in this weeks Outback Outdoors webisode.

On July 26th, my last 10 weeks of training culminated in a 16 mile trail race at the beautiful Salt Point State Park. 25 of us Camped over night among the 103 sites 18 miles north of the Town of Jenner. The area is popular with Abalone divers alon the rugged coastline.  But I was covering 2500 vertical feet from that coast up to and along the ridge top, 3 miles inland.

The trail for the first mile reminded me of an elk trail complete with down logs and creek crossings.  We topped out on the Prairie and sidehilled untill we ran along Kruse Ranch Road for a couple miles.  I filled up on water and began the first downhill portion to Stump Beach, running down the wide single track through the trees. 

I finished the first 9 mile loop in 1 hour and 45 minutes.  That was significantly better than I had run the training run there a few weeks earlier.  I was happy as I neared the Start line at the end of the first loop.

I filled my water bottle once more and grabbed a couple salt tablets before I began the second loop.  Once more I would climb 1700 feet to the Prairie.  This time though, I didn’t have the pep in my step I did a couple hours earlier.  I walked nearly all of the Uphill portion, and fought off cramping calves until the salt pills were adequetely absorbed in my body.  Looking back, I should have taken them earlier. 

Once I hit the Pygmy Forest, I was able to shuffle into a run and I even managed to pass another runner along the way.

By now I could “smell the barn” and I gave it every thing I had. I knew I was going to finish under 3:30:00, so I pushed hard throught the pain and exhaustion to kick it for the finish.

I crossed the Finish at 03:21:07, and “spiked” my water bottle in triumph. Then I got dizzy and had to take a knee to catch my breath.

About 30 minutes later, I had re-hydrated, had a bowl of soup, a protein bar, 45 oz of fluid, changed into dry clothes and was ready to celebrate!

I have to give credit to all of my Coaches, and teammates for all their help, and support throughout the last 10 weeks.

Photos: John Pegram, Ruth DiDonna Taylor, Halley Eppinger, Patrick Temple, Susan Kellerer, Marc Strozyk, Shawn Sumpter, Jay and Linda Reed

Fleet Feet Staff and Coaches: Thanks for the great advice, shoes, service and inspiration; Marc, Erin, Chandra, Rhonda and Crew.

My Fellow Trail group teammates: Especially Robert, Jen, Jen, SueK, Hairy Zack, Bald Zach, Linda, Jay, Ruth, Julie, Jan, Stephen, and Chai,   thanks for challenging me and giving me inspiration.

Sunday mornings have been dedicated to training runs in preparation for a 26k (15.6 mile) trail run on July 26th.  All in the name of better conditioning for my bowhunting ventures this Fall.  (You can thank Cameron Hanes for spurring me on.)

Here is a week by week look at the Sunday runs I’ve been a part of with the Trail Group from Fleet Feet- Santa Rosa.  From a “short” 8 miler to a long run of 15 miles, I’ve been getting my heart and lungs tuned up as well as my hips and legs along the uneven trails of Sonoma County State Parks. 

The 20-35 miles per week has added up since the program started in May.  My shoes have endured about 225 miles, and are showing signs of wear.  While most stereotypical road runners can get up to 500 miles on a pair of running shoes, my 225 pound frame accelerates the foam cushioning deterioration.  I’m afraid the Salt Point Trail run will be this pair of New Balance 859’s farewell run.

Mule Deer : Nevada Aug 8-16

Antelope: Colorado Early September

Blacktail Deer: California November 14-29 (Awaiting the Draw with fingers crossed)

With these premium archery hunts scheduled, plus a bear tag, and one more General Deer tag for California,  the physical conditioning and archery practice has begun to consume nearly all of my free time.

My calendar now has these items locked in on a weekly basis:

Sunday: Trail Run (mileage increases from 8-15 miles through July 26th)
Monday : Rest and recover from Sunday’s run.
Tuesday: 40-45 minute Run (recovery run 5-6 miles)
Wednesday: Archery 3-d League
Thursday: 45 minute Run
Friday Tempo run easy:tempo:easy for 40-60 minutes.
Saturday: Cross train (hiking, biking, something other than running)

The Pirate’s Cove Trail Run is the event I had as an intermediate goal in my conditioning for hunting season.   It serves as a motivator to get me running as early as January of this year. 

It is hard to imagine that within view of the City of San Francisco that there is this amount of open space almost as empty feeling as some of my remote hunting destinations. Of course 400 trail runners makes it anything but lonely. I can easily imagine I am trucking up a wilderness trail miles from the trailhead when I hit the singletrack section of the Coastal trail. Then the tower of the Golden Gate Bridge pops up and I snap my attention back to the task at hand.

From a racing perspective I underperformed.  I was nearly 10 minutes longer than my goal pace.  several folks I trained with finished well ahead of me and were surprised when I came dragging in 10-20 minutes behind them.  It tells me that I need to improve  on my hill technique, and leg strength. 

However I finished even though I was not feeling 100%, and I enjoyed the post race euphoria from all my training group mates, and my hunting buddy Rich, who showed up to race and managed to beat me by a full 12 minutes. 

So I will continue to train, with some running events as intermediate goals to keep me motivated. When Hunting Season comes, I’m sure it will pay off.

Well I have my first race for 2009 under my belt. The race was from Howarth park, up the Spring Creek trail, around Lake Ilsanjo, and down the Canyon trail where it hit the Spring Creek trail once more to return to Howarth.

The race started in a unique fashion I found particularly appropriate.  Instead of a starting gun, the race began with 2  blacktail deer antlers clashed together.  Also top 3 finishers in each age group won a photo taken of a blacktail buck 2 miles into the race course.

It was not my best race from a nerves/ digestive/ feeling strong standpoint. I finished behind the folks I usually run with on training runs. However I recovered well and I feel like I will have a good race next Saturday.

However I finished 8 minutes faster with a time of 1:37:45 (9:46.5 mile pace).  The mens winner finished in just over an hour!  However this was the “scrimmage” if you will, since I have the Pirates Cove race in 6 days (March 21).

This week was bit of a challenge getting in my runs I had scheduled. Between basketball playoffs and tournaments, Fundraising events, and the flu and cold season,  My frequency and intensity of workouts was reduced.   Probably a good thing since this is the Week I begin to taper in preparation for the Ilsanjo Classic 10 mile run on Sunday March 15th. 

 Even though I have been over the course 3 weeks ago, there is still the anticipation akin to the week before opening day of hunting season.   I just consider it “Mental Training” as well. 

The easy 8.6 mile path (4.3 miles out and back) from the Bear Valley trailhead is one I am familiar with.  None of the grades excede 6% and the view is excellent from many parts of the trail, especially the coastline.   If you aren’t afraid to hike back in the dark, I’d recommend this spot for watching the sun set with someone special and a bottle of wine.   (Just don’t step off the cliff).

Just a few more easy runs before Sunday’s race, and in six days I’ll have the ultimate race I’ve been training for, the 12.6 mile Pirates Cove 20K.   The anticipation continues to build…

Now stretches of this route were familiar to me. Back on week 5, I took a wrong turn and added 4.5 miles to a run that was supposed to be 9.0 miles, and became a 13.5 mile hike. I was determined to show that trail who was boss.

As we headed up the trail with the rain coming down and the fog obscuring the valley below, I thought back to similar times on backcountry hunts. Like 2005 and 2006 in Wyoming.

I don’t think the rain really let up for the 2 hours and 9 minutes I was on the trail.  But the technical fabric in the UA Cold Gear Mock Turtleneck performed well soaking wet.  The Injinji toesocks, were soaked after the first puddle and remained so the rest ofthe day, with no blister issues whatsoever.  I will definately have a couple pairs of these in my pack come hunting season. 

As far as excitement goes, I did manage to trip and wipe out with just 2 miles left in the run.  The damage however was relatively insignificant.  My ego took more of a beating than I did. 

This was the longest  trail run I have scheduled before we race in the Marin Headlands.  With this run, and the many before it I know I can do it come race day.  In 2 weeks look for more pictures with a “Big Silly Grin” like this one below…”