Posted in GO - Elliptigo Training, Running - Training

900 Miles


The Space Rock Half put me a little over 900 miles for the year! I am clearly ahead of pace for a 1000 mile year. Not that 1000 miles is such a high total for me. I have been over 2000 a few times. But, it is better than I’ve done the last two, and this year, I’ll have over 1000 miles on the Elliptigo as well!

The half had me pretty sore for a few days. I took Monday and Tuesday of last week off. Wednesday I rode the Elliptigo to and from Hillview and ran a couple of miles with the team. Thursday ended up as rest as well – I was coaching the team and directing a race for the middle school teams.

Friday I ran with the team on our Mt Rite Aid run. This is about 5.5 miles with some climbing up to the aqueduct.  I may have been pushing the pace just a bit. The team had not been that way in over a year. I could not count on the fast runners to make all the correct turns. My assistant, on the bike, well he doesn’t always remember the less familiar runs either. The ascent was my #3 ever out of 30 tries on Strava!

The weekend got away from me, exercise wise. I gave it to family things…. and a HDR meeting Sunday evening.

Monday, the team met with me early and we did our 2×4 PLUS run. 5 miles with four hill climbs in it. I like it for the team as it is a loop and there is not need for the leaders to ever wait. The last part is two loops around the school, this allows for a cutoff for those falling too far behind. As for my run, I pushed it.

Today the team and I did partner intervals on the Hillview field. Mr. Oman and I were a team. A pair of 7th grade boys promised to beat us. Mr. Oman – Larry, went first. I ran pretty evenly with the boy. At times he’d pull even but the boy would always answer and pull back ahead. I would spend my lap 3 or 4 strides behind my competitor. I would surge and get within a few strides, and he’d surge ahead. This continued for 6 laps each. On the final one I tried my surprise attack strategy.  I let him get 5 or 6 strides ahead, knowing he’d relax. On the final 50-60 meters I swung wide and gave it all I had. He did not notice me running up in his blind spot. He relaxed as he approached the line and I kicked across ahead of him.  I made sure to celebrate!!

Of course, on the second part of the work out, 200 repeats… the boys ran away from us!

By the end, with the extra effort, I was feeling twingy. My new attitude, with my new goal of better fitness ahead of better race times, this caused me to be the coach and not the runner at the Tuesday night HDR workout!

Posted in Uncategorized

Space Rock Trail Half Marathon

Having done some long Elliptigo rides of late, I was curious what kind of running shape I am in. So, with lots of friends signing up for the Inaugural  Space Rock Trail Half Marathon at Vasquez Rocks Park, I figured I’d give it a go…. oops, make that give it a try…. a “GO” of course to me, has a completely different meaning.

The race was a trail half, though so I had no time goal in mind. I figured I’d start cautiously and see what happens. The race stared at the parking area, just where our HDR New Years Day runs begin. It took the same trail (the PCT) southeast towards the freeway. It went under the freeway. Then it made a right and left the PCT. It continued over a saddle heading southeast. Then it made a sharp left turn and things got crazy. The trail they had us on went straight up. I was doing well, I thought, and the guys on the hill ahead of me were all walking! I kept my quick candence baby steps going as long as I could and soon I was walking too… well not really walking. I was leaning far forward, hands on knees, driving my feet into the ground trying to climb as quickly as possible. I found myself gaining on the guys ahead…. one though caught me….

I set up this climb as a Strava segment… .7 miles about 700 feet climb….. I’m number 7 on the list.


At the top it turned and went quickly down. There was another up and then a bit of a longer downhill. A group of 4 of us were all pretty close here. I Listerrolled them…. (translation – I used my ability to let loose on the downhill to pass them.) We started another climb. I knew we were heading toward the high point of the ridge on the PCT, as I had run there a few times on our New Years runs.

We runners were getting rather spaced out by now. Heading into the long downhill back to the freeway I could see no one ahead nor did I catch a glimpse or hear a sound of anyone behind. I came across Joe Diorio, who was out spectating. He seemed surprised or glad to see me (later he said he thought I was top 10)

Passing back under the freeway, we did not get to take the PCT straight back to the finish line. We made a left and took a clockwise loop up and over the famous rocks and back toward the finish. It felt cruel. More climbing…. even after the top, we went through several undulations through ravines and up the other side. I found myself closing in a couple guys. I passed one about a half mile out. I passed another with a quarter to go. There was another, that I had seen often in the race ahead, and I tried my best to catch him. The last 200 meters were a straight way and I was gaining… but I was not quite able to get him….

The tace turned out to be 14.88 miles by my garmin. Trail runs are not necessarily exact lengths. I was 13th overall out of several hundred runners. I won my age group!!! My time was 2:22… not so impressive, but this was the hardest trail race I have ever done… Based on my finish compared to others… A friend of mine, Jose Estrada, (left in picture) (dad of a former runner) who recently ran a sub 1:30 half, was 6th place with a time of 2:09… So,  I think I am indeed in pretty good shape now….. but I’m probably gonna be sore…



Posted in Clayve/ Cross Training, Running - Training

Hills, tracks and Clayves

The recovery from Saturday’s 62 mile Elliptigo ride has been quick. I finish these epic rides feeling like I just finished a marathon, but next day much, much better…

So, next day, I did a Clayve workout. It was not the toughest ever…. it was just right. Then yesterday, Monday, I ran a tough one with my team. We did our 2×4 workout, but I threw in 2 extra hill reps up Homeridge and Cricket drives. 5 miles total, and we pushed it hard on all 4 uphills.

Today, I took the team up to the aqueduct and we did 5 short -200m ish hill reps, just getting them psyched up for Mt. SAC. A few hours later, just 4 of us showed up at the track for the HDR speed workout. We did 90s hill repeats – out N back. It was CRAZY windy. So we did 90s normal, counter-clockwise, had 90s to recover, and then ran from our end point 90s backwards, clockwise trying to get back to our start line. Of course with the strong southwest wind, the return was harder. The reps were around 360 to 380 meters. Number 11, I really tried to push it and hit 395 meters – 400 in 92 seconds. Then I thought to myself, uh, oh, can I get back those 395 for rep 12? I was only about 2 strides short!

Afterwards, I headed straight to the Clayve and got right to work…. I did a list of exercises, finishing with 1000m all by myself on the Ski Erg Machine – 431.1

Posted in GO - Elliptigo Training

GO – Share the Road 100K – Simi Valley, Hottest Hilliest Go Ride yet

I am still training to do the Bike the Coast Century ride on my Elliptigo next month. It has been a few weeks since I have ridden, the last two weekends involved camping and being sidelined with a cold. So, I put the Go in the truck and drove down to Simi Valley this morning.

  • 61.8mi
  • 5:04:30
    Moving Time
  • 3,602ft
  • 5:31:43
    Elapsed Time
  • 12.2 mph
    Average Speed


It turned out to be the hottest and hilliest long GO ride I have done yet. First there was a 2.2 mile easy beginning and then it headed right into the first grade. It was more than two miles long and gained about 450 feet. It turned out to be a double peak with a short drop and then a climb right back up to the same height. Next was 12 miles of mostly downhill, interrupted by three pretty steep shorter climbs. This led into the second larger climb. I think they called it Long Canyon. It was a little better than  3 miles and 300+ feet.

By the time I got to the top – at 20.4 miles, I had been out of water for some time. I only carry one bottle on the GO and refill it at the stations. I downed a whole 20oz bottle of water and refilled. Then came the easiest portion of the ride 15 or 16 miles of mostly down broken up just a couple of times. All the while I was realizing that we were heading from  Simi towards the Ocean and what goes down, must GO back up.

Sure enough, I turned a corner and there was this long, long straight away. It was deceiving. I could tell by my effort that I was climbing but the road seemed to barely do so. Little by little it became steeper and steeper.Hitting better than 8% near the top of the 5 mile 750ft climb. I enjoyed a 3 mile downhill before climbing a half mile up a steeper section – maxed out 13.1%. I was in first gear for most of this climb.

Looking to the east I could see Simi Valley and I could tell that I was still not quite as high in elevation as it… and I was about to descend. I headed down a pretty good hill and spent the rest of my ride working my way through a sort of stair step series of climbs. They weren’t too bad, just relentless – 1 mile up, 1/4 drop, 2 miles up, 1/2 down, and so on and so on. A mile I though my quads were going to cramp up, but then a red light gave them a respite and they survived to the finish….

The temp started around 70 and was mid 90s by the time I finished. There were 3 stops and I drank LOTS at each one and most of my bottle in between, but still I think I was dehydrated by the finish…. I have to figure out how to get more liquid in me…. or perhaps my body never was able to regain the deficit it had build during that first 20 mile, hour and forty minute section…..

On my three 60 milers I have been definitely done by the time I finished. I am not sure how I can possible GO another 40. I am hoping that the flatness of Bike the Coast and the cool November beach temperatures will make all the difference.

Posted in Atricles/Information

Hillview looking good for 2016

We’ve had two practice meets so far this year, one at Joe Walker last Friday, and one at Pelona Vista yesterday. The boys won both races. The fastest on the team are not quite up there in the front of the pack but we have been winning with depth. Interestingly, there has been a team from Ridgrest’s Murry/Monroe Middle School with 3 really fast boys. If they were to find a 4 and 5 we’d be in trouble. The boys have not run yet by grade level the 7th and 6th graders have not raced on their own. A few of them are looking pretty good.

The girls have been pretty dominate.  The girls came in 3,4,5,6,7 and 8 at the first race. There were two surprises with a speedy Joe Walker 6th grader and a Murray/Munroe 7th grader coming in 1,2.  At yesterday’s meet, one of my 6th graders, who missed the first, she ran away with it. So we scored 1st, 3rd, 5th, 6th, 8th and 10th… and this after those from 4-10 had to come back from a wrong turn.

The 6th grader, Laisette ran the 2nd fastest girl’s time on the course and by far the fastest. She has and identical twin, who finished 6th at the first race, but then missed the 2nd. It will be exciting to see what they do together… On top of them, the #3 6th grade girl had the 3rd fastest Hillview time there ever…   The 7th grade girls are exciting too, with 2 among those 4-10 finishers.

Mt Sac is next week… I can’t wait!

I am back…. I tried a one year experiment with this site at    rather than here at…. It was not worth the extra expense…. So, I am back here. If you somehow missed the last year’s content… scroll around. All that data has been imported here!