Don’t Get Distracted

Posted on September 14, 2018 by Kirk

I recently went to see my granddaughter play her first soccer game. It was a lot of fun to see a group of 4-year-olds running around the field with only a brief interest in soccer. There’s just so much to do out there.

My father used to tell me a story about a farmer who needed to fix his fence. He goes to the barn to get his tools and there he sees the barn door needs repainting. “I’ll just paint that real quick,” he thinks and goes in to get some paint. While there he sees that his tool bench needs to be reorganized, so he starts on that, but first, he has to move the ladder. That broken rung on the ladder catches his eye and he remembers that he needs to get a new one. On his way to the hardware store, he realizes it’s lunchtime so he stops off at the diner for a bite. Coming out of the diner he wonders, “now what was I going to do today?”

It’s wonderful to have the curiosity and energy of a child, but, as an adult, we want to avoid a childlike attention span. Children often get distracted from their original intent, but so do adults.

Several years ago I had a goal to start my own web design business. One of my early clients couldn’t afford to pay me (if you’ve ever started a business, you know you take some creative payment methods when you first start) so they offered me a commission on anything sold through the website I had created for them. As it turned out all of the company’s sales came through the website, and they soon offered me a partnership in the business.

Remember my goal of starting my web design business? Neither did I.

I was distracted by the excitement of getting involved in a new business, even if it wasn’t the one I had intended. Soon, however, I was more enthused about the travel, the business dinners, meeting clients, and the idea of having a business, than I was in the success of the business itself. The distraction clouded my judgment and I made some bad decisions. Some bad financial decisions. Some bad time management decisions. Some bad moral decisions. I chose a path that ended up contributing to the failure of the business, and I almost lost my family in the process.

There’s a Proverb that talks about distractions that lead to our own destruction. Take a moment to read Proverbs 7. It’s generally about moral distractions, but it can be applied to any situation where we are distracted from where we should or want to be going.

“With her [“her” being the distraction] many persuasions she entices him; With her flattering lips, she seduces him. Suddenly he follows her As an ox goes to the slaughter, Or as one in fetters to the discipline of a fool,”
??Proverbs? ?7:21-22? ?NASB??

I found myself far from the web design business I had started. I was far from my family. Far from my responsibilities at church and disengaged from my regular job of being a teacher. I learned how far and how quickly a few choices can move us away from our original objective.

I am fortunate to have a support system that helped me to recover. With a lot of grace from God, and from my family, I was able to focus on new goals and rebuild the trust that was lost.

I think we can all agree that something that leads us away from our purpose or goal is a distraction. Further, anything that does not lead us toward our purpose or goal is a distraction. Because time always marches on, if we are not making progress, we are falling behind. I’m not talking about falling behind others. I’m talking about falling behind our own intended progress. Even if it seems like a good idea, if something doesn’t move us closer to our objective, it’s a distraction. Along the way I learned how to recognize and avoid distractions that take us away from the path we are trying to follow. Sometimes I’m successful at it.

Here are three ways you can avoid distractions:

  1. Dream big! But if you want it to come true, set a Goal. Set specific, measurable, reasonable goals. Make a plan and execute it to achieve that goal.
    • You may have heard that an unwritten goal is only a wish. If you really want to accomplish something, write it down, make a plan, and stick to the plan. Don’t let anything get in the way.
    • Goals have to be specific, or distraction is built into them before we even get started.
    • Goals have to be measurable. We must be able to tell if we are making progress. Are we closer to our objective than we were yesterday?
    • Goals must be reasonable. If our goals are not obtainable in a reasonable amount of time, we will get discouraged.
  2. Make the decision to avoid distractions ahead of time.  Any decision should be questioned: Does it move you closer to, or further from, your goal. Base all of your decisions on your goal.
    • Often, a seemingly good idea comes along and we get caught up in that and don’t even realize we are being distracted from our original intent.
    • In a moment of inspiration, stop and ask “does this move me toward my objective, or is it just a cool idea that may take up too much of my time, energy, and resources?”
    • Avoid Rabbit holes- have you ever been stuck going down an internet rabbit hole? I know I have. I’ll click on a news story, an article, or a video and find the next one even more interesting… and then another, and another… pretty soon I’ve spent 45 minutes reading or watching videos and I’ve got nothing to show for it. The same is true for any distraction. “A little sleep, a little slumber, A little folding of the hands to rest – Your poverty will come in like a vagabond And your need like an armed man.” Proverbs 9
  3. Learn to say “NO.” Be able to say “no” to anything that doesn’t move you the right direction.
    • It may be a great cause. It may be a wonderful idea. It may be a worthwhile endeavor. If it takes you away from moving toward your goal, say “NO.” Nehemiah was sent by God and king to rebuild the wall around Jerusalem. As he was working, many people had the motivation to stop him, but he responded to their attempts in the same way: “I am doing a great work and I cannot come down.” Don’t come down from your great work.
    • Being able to turn some projects or tasks down in order to focus on the most important will allow you to stay focused and directed toward your goal.

If we are able to set goals, decide ahead of time to avoid distractions, and we are willing to say “no” to things that do not move us in the right direction, we will be much more likely to stay on course and reach our goals.

When we do get distracted, and we all do, here are three things that can help you recover and get back on the path to success:

  1. Assess your situation and check your progress against your goal often. The sooner we realize and admit that we are off track, the better and easier our recovery will be.
  2. Get help… guidance… advice… counseling… mentoring. You do not have to go through this alone. Get a coach or a mentor to help weed through the details. I have people in different areas of my life who serve as accountability partners. People who I trust to call me out if I stray off. I also have a coach that I check in with monthly for, well, coaching.
  3. Seek God’s direction. He has a plan to prosper you. His plan is better than your plan. Talk to Him daily about your purpose and your goals.

Truth be told, sometimes a reprieve is a good thing. We can take a break and get back to our work with renewed vigor and enthusiasm. There is a difference between a distraction and a vacation. Vacation is good. Distraction is not.

Finally, don’t be afraid to change your plans or goals. Sometimes the original plan leads us to a better one. We can change our minds. Change our direction. Match our plan to what God has in store for us. There are many times that we think we are heading towards one thing when God has us going that direction only because it takes us closer to something we can’t even see yet. When a door closes we need to learn to recognize that and look around for the newly opened one. It will be there. Then we reset our goals and focus clearly on our new direction.

Posted in Coaching, mentoring | Leave a comment

3 Months, 3 Weeks, 3 Days

Posted on August 1, 2018 by Kirk

Some things just take time. And there is nothing you can do about it.

Sitting in the emergency room this week, waiting for my finger to be put back together, I started thinking about how often shortcuts end up taking more time… or worse.

I’ll omit the gory picture here (if you follow my Instagram you saw it there). This is the direct result of skipping safety for a “quick, easy cut” on a table saw. It’s amazing how fast something can go terribly wrong. Admittedly, it could have been much worse. I will likely have full use of my finger and I might even grow a nail back. My hand modeling career may be over, but, hey, chicks dig scars, right?

My first thought was that I was not going to get the job that I was working on done today. This was just going to take too much of my time. I went to urgent care first. They laughed at me and sent me to the ER. The doctor in the ER was a surgeon and was able to rebuild my nail bed and cuticle and stitch everything back together. I even have a temporary fingernail that he told me is made of Adamantium.

I saved less than 10 seconds by not using the blade guard or grabbing the push stick and using it. I spent the next 6 hours in, or traveling to, the hospital. I am now working a lot slower and it took me two more days to finish a project I would have finished within the hour. It did get finished by the way and I moved on to the next project. Summer is filled with two things – procrastination and home projects to complete before school starts again.

The time that little shortcut cost me is still adding up.

I often have several partially completed projects in the works. I try to get things done quickly so I can move on to the next item on my long list of things to do. I can’t count the times I have seen something done hastily (by myself or others) that has to be redone repeatedly, and too soon, because it wasn’t done well.

It would serve us all well to follow the example of Maj. Charles Emerson Winchester III; “I do one thing at a time. I do it very well, and then I move on.”

How long will it take me to fully recover? It takes 3 months, 3 weeks, and 3 days for a fingernail to grow out (a little known fact I learned from an ER nurse).

Truth be told, the lesson learned may be worth the time lost, but I hope I can avoid having to learn it again. Be careful. Be accurate. Quality and safety over speed. I’m still tackling my projects, one at a time, and not taking any shortcuts. By the way, I reinstalled the blade guard on my table saw. I highly recommend not removing that.

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My Story – The Next Chapter

Posted on July 20, 2018 by Kirk

Every few years I need a re-direct… a refocus… a reboot.

I recently took a family vacation to Zion National Park. During which I abstained from social media completely and focused on connecting with myself and my family. During a hike up a steep trail, and looking down at where I had been, I saw a metaphor for life that reminds me that we are where we are because of where we have been.

I have tried a little bit of just about everything. I didn’t figure out that I am a teacher until I was 30. I didn’t figure out that I am a runner until I was almost 50. I have been enthusiastic about coaching, about motorcycles, about fishing, about music. Sports and music have been a common thread throughout my life to varying degrees. I tend to get super involved in something until I start thinking it is taking too much time away from something else that I want to be enthusiastic about. I do a lot of things fairly well and I don’t consider myself a true expert on very much. What I think I am fairly good at is using my experiences to coach others.

For the past 20 years, I have been blessed to share my coaching experiences with math students, to share lessons learned from running with softball and soccer athletes, and to mentor students to apply running to life and life to running.

I took up running about 6 years ago to lose some weight. I found it a powerful tool in battling depression and the lessons I have learned in perseverance from running ultra marathons have incredible value in my life.

My career coaching high school athletes has ended. I still love running, but I am taking a break (indefinitely) from distances longer than 50k and maybe from distance longer than 10 miles. I am 5 to 7 years away from retiring from my teaching career. It’s time to start looking beyond that toward whatever is next.

I have always had a huge admiration and much respect for those people who are able to focus on one thing and become truly great at it. I have never found that one thing that I am willing to give up all else for… at least not permanently.

this project is finally complete

When I trained for my first marathon, my first 50k, my first 50 miler… I spent a massive portion of my time training. I gave up playing music. My motorcycle spent 4 years not being worked on (sometimes ridable, sometimes not). Projects around the house were set aside, not started, or left incomplete. As I look ahead to my next career, I’m taking some time to finish some things. And think… meditate… pray… about what is next.

My story, like yours, is a complicated one. Yet, the simple threads that run through it are what holds it all (and me) together. I’m a coach! My experiences as a teacher, as a musician, as a runner are the tools that I use to coach people on whatever goals they are trying to achieve. Moving out of the adventure stage of life to the mentor stage of life does not mean there are no more adventures.

Truth be told, there is a lot of overlap between the stages of life and I wouldn’t want it any other way.

There will be running. There will be music. There will be fishing. There will be motorcycles. There will be beer. There will be family and friends I have met along the way. I hope that you’ll join me in my story and that my story, helps your story in some way.

 

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Loco again!

Posted on June 13, 2018 by Kirk

It’s been over a week since my latest Loco adventure. Fun was had. Friendships were created and renewed. Muscles were strained. Mental and physical toughness was tested.

A brief history lesson for those unaware (or who would like to review):

Somewhere around 490 BC, Pheidippides ran from Marathon to Athens (a distance of 40km) to give a battle report and promptly died. It didn’t take too long for people to start commemorating that event by running the same distance and seeing how fast they could complete it. The race distance was altered for the 1908 Olympics so the runners could finish in front of the Royal Box and has been 42.195 km since then. the record for this distance is now approaching 2 hours. And they don’t die!

At some point, people decided a marathon wasn’t long enough and started pushing themselves to see how far they could run. The earliest efforts were time races to see who could run the furthest in 6, 12, or 24 hours. In 1977, Gordon Ansleigh toed the line at the start of the 100 mile Teva Cup horse race, sans horse, and completed the 100-mile race on foot within 24 hours. Over the next several years the Western Stated Endurance Run evolved into its own event and ultra marathon running grew in popularity.

Since then people run for varying reasons with varying goals. Some toe the line with the intent of winning, or setting a personal best. Some test themselves to see if they can finish. Some are just there to see how far they can go. In my three attempts at the 100k distance, I have learned that 40-50 miles is as far as I can go. I have completed several 50-mile races and numerous 50k races, but 62 miles is out of reach for me at my current level of training.

I am convinced that the human body is capable of miraculous feats, given proper training and preparation. I am in absolute awe of my friends that run these distances regularly and compete for personal bests or podium positions. At LOCO, Mike won the men’s 100k, Genna won the women’s (4th overall), Jason hung back in the beginning and finished strong, Kiley completed a 50k with no training (coming off an injury), and Jacqui bested her 100k from last year. I’m glad I was at the finish line to see them all.

Great moments of my race include the amazing scenery, the awesome volunteers, and race director (Karey). The best part is always seeing my friends on the course and hanging out with them before and after the race.

I started out a little slower than I wanted to, but ended up at Jonesville about the same time as last year. I stayed too long at that aid station (again) and cramped up a little. I was able to get moving through the canyon and across the water, but not as fast as I had hoped. The heat and gravel road got to me a little bit heading into Humbug, but I was still well ahead of cutoff at that point. On the way there I was able to see the leaders and say ‘hi’ to Mike and to Genna.

The Coon Hollow Loop was longer and tougher than I expected with a really tough, rock slide covered, climb at the beginning. By the time I got back to Humbug aid station, I was feeling my finish slip away. Up the gravel road toward Cold Springs and my pacer, Youa, The gravel road started really hurting my feet. I was fairly pleased with my Hoka Speed Instinct 2s on the dirt, but not so much on the gravel. They dried quickly after the water crossings, as I had hoped, but my feet were feeling every piece of gravel. Still, if I could make it to Snakemouth and to my shoe change, I could finish the race.

Heading out of Cold Springs 1, I needed four consecutive 17-18 minute miles to meet the hard cutoff. One mile in, however, it was 25 minutes later and I was done. Rather than push through the loop, I, dejectedly, staggered back to the aid station and took the ride of shame back to the finish line to wait for my friends.

I know there is no real shame in stopping when I have given everything I possibly could, but, truth be told, there is no glory in it either. Maybe that’s not what it’s about for me.

Watching my friends finish strong and with big smiles on their faces is inspiring, but not inspiring enough to sign up for this distance again… maybe… someday.

Posted in DFL>DNF, Just Keep Running; | 1 Comment

Why I run LOCO – and you should too

Posted on April 30, 2018 by Kirk

I believe that Butte Creek Canyon in the Spring is the most beautiful place on earth. As much as I am looking forward to this event, my training is not what it should be. A couple days before the race I begin to feel stressed and anxious about it.

On Saturday morning I load up the tent trailer and head north. Feeling distracted I miss the turn from the 99 toward the I-5 interchange and head toward Reno… Turn around get on the right freeway. I head north again on the 5. This time I miss the turn toward Chico and drive to the Sacramento Airport before I can turn around and get back on the right road. Seriously! It’s not my first time! “Siri, navigate me to Chico, but first, find a Starbucks.”

After coffee in Yuba City and a couple hours of driving, I decompress and arrive at race camp and get my bib. The folks at Intrepid Adventures/ Loco Racing have arranged to camp in the lot of the Pitt’s Stop Cafe in Forest Ranch. We set up a campfire and they provide smore kits. The food at Pitt’s Stop is good and the beer is cold. The Bacon Bleu Cheese Burger, fries, and berry cobbler might not be a good idea at 9 pm before race day, but it is delicious.

I set up my tent trailer a block away in the RD’s front yard (thanks Karey) and it’s warm enough that I don’t need the heater. (The warm weather first became a concern on the drive up when my AC in my truck quit on me, but that’s another story.)

Race Day –  I wake to the sound of the RD and volunteers leaving the house to get set up. I get up and get ready to head to the cafe to catch a ride to the “secret” location of the start line. As luck would have it, a volunteer is leaving the RD’s house as I was ready so I got an easy ride to the start line without having to wait for the shuttle.

It’s a little cooler than I expected, but there is a heater and a tent and people gathered around to keep warm. The wait passes quickly and we are soon on our way. % registered for the first running of the Forest Ranch 4-50k and only 3 toed the line. Being the only one in my age group, I’ve assured an AG win by finishing and I have absolutely no pressure as I start on my way.
The race begins with a gentle downward slope and we run with the half marathoners, the 15 K runners, and the 4-mile runners with their dogs. I love running with dogs and usually run with mine, so this is fine with me. The down quickly turns up and most of the first 9 miles are fairly consistent climbing. My strategy of banking time has not worked well the last couple of races, so I decide this time I will bank energy by walking on the early climbs and hoping to have more left for the descent back to the finish.

I’m happy with the pace as I am keeping a sub 18-minute mile pace while still walking a good part of the time. On a couple of occasions, I am able to pass people who are running as I walk past them (I’ve been there and it sucks).

 

 

 

 

The up just goes on forever! There are plenty that are runnable, but I walk more than I normally would to save energy for later. As I approach Butte Meadows, the views are tremendous! The creek is gurgling on one side and the rocks and trees surround me and bring a peace to my soul that I can only find in the mountains. There is a little snow on the trail, but I manage to avoid it and it doesn’t feel cold.

 

 

 

 

 

At mile 11, I cross the road and I am met with the spectacular view of the upper canyon and Mt Lassen in the distance. I just stop for a moment and take it in. From there the logging/fire road turns into a less maintained wide trail and it is slightly downward so I pick up the pace a bit. I turn off the music (and speed up) when I come across the very fresh looking pile of bear excrement in the middle of the trail so I can hear any rustling in the woods. I am comfortably ahead of the sweeper, but she catches me at the Bambi Inn aid station. She hangs out there a while and I pick up the pace again down the road and back onto the return trail.

The course returns partially on the same trail with some nice turns out into the canyon. Aid stations are strategically placed and well stocked and I’m still feeling good at mile 20, but a little disappointed with my average pace. I pick it up a little and still feel strong. I’m about 2 hours behind the leaders now and just enjoying a nice, supported solo run in the woods.

Since I’m already “on my way back” and still 10 miles out, I’m wondering how Karey has ensured the full mileage on this run. I am quickly answered by two side loops that provide a change of scenery, as well as a change of pace.

The first is a soft, pine-covered trail with a steep, but runnable downgrade that takes me closer to the bottom of the canyon and then climbs back out. The second is a loop that diverges from the trail completely to weave through the manzanita on a game trail before returning to the aid station for a splash and go at mile 28. It’s downhill from here and I am running away from the sweeper, who has caught up but elected to skip the off-trail loop.

I run through the last aid station and sprint to the finish, joined by Karey and her daughter, with Dane right behind me, on his bike, with sweeper (Jacqui). I was hoping for a sub 8-hour finish, but I’m OK with the 8:14. I get the added bonus of being 3rd over-all, 1st in my age group, and DFL all at once.

Truth be told, I could have saved time by taking fewer pictures and I could have run more than I did in the beginning. It was a very pleasant run and may be the perfect 50k course.

So, why should you run Loco? Here’s my top 5.

5, the elevation: You are above the heat, but not too cold, and above the poison oak and rattlesnakes (of course, there are bears).

4, the trails: wide, well-maintained fire and logging roads make very runnable trails. Game trails are developed enough to supply some single-track as well.

3, the views: Maybe this is first. There is nothing like the smell and feel of the pines away from the city. The sky is bluer. The air is fresher. The trees are greener.

2, smaller races: I love the feel of smaller races. Less crowded is always a plus for me, and not just because I can win my age group.

1, Intrepid Adventures: No doubt, the top reason is Karey and her volunteers. I’ve never felt better cared for in a race. The volunteers are top notch and the courses are designed to be enjoyable and still challenging.

Check them out at Intrepid Adventures and use code KIRK10 for a discount on any of their races.

 

 

 

 

 

 

Posted in DFL>DNF, Just Keep Running; | 1 Comment

Way; Too; Cool;

Posted on March 6, 2018 by Kirk

I have high expectations for this year’s Way Too Cool. Coming off a finish at Fourmidable, albeit slower than I had hoped, I expect WTC to be an easier run, regardless of weather and trail conditions. I am looking forward to running with friends and there are a lot of them out here this morning.

The most popular trail race in the area, Way Too Cool draws the big names and a lot of runners who claim this as their only ultra of the year. Max King is here to defend his title. Jam-Jam, from Mtn Outhouse is here to cover the story. Jim Walmsley is here with Team Hoka as a spectator and to support the team members running. The starting area is crowded, but I find some of my friends, including Carina and Cordelia Kool and Edd and Doug and Gary.

On a quick side note, my Cirq rain jacket is amazing! I am warm and dry (except for my feet) and the zip open side vents keep me from overheating and the fabric breathes well. Adjusting the zipper and the hood allow me to be comfortable with the weather changes in during the race. My GOODR sunglasses keep their promise of not bouncing and make it easy to maintain clear visibility when the sun is out. Although they do fog up a bit in the cold when I have my buff up over my mouth and nose. I highly recommend both.

At the start of the race it is warmer and clearer than I expect. Some forecasts call for snow, but the day starts out beautiful. The crowd pushes forward for a little over a mile before veering onto the dirt trail towards Knickerbocker Creek. Before I even get to the dirt, I notice that my truck window is down and have to stop to put it up. Barely into the race I am already behind Edd (whom I had planned to run with) and there is a significant crowd between us. I see my friend Joel (many newts were saved this day) at the creek crossing, which is running deeper and faster and colder than normal, so I stop to say “hi” and pet Starburst. Up from the creek, we soon join the Secret Trail and fall into the “Congo Line.” With the slippery, muddy conditions, many people are walking on the downhills and others are walking on the uphills and progress is limited by the people in front of me. We slip and slide our way around the Olmstead Loop and back to the start/finish area about the time it starts raining for the first time. I’m about 3 minutes behind my expected time and I’m pretty happy with that, considering the conditions and the fact that I had to stop and roll up my window. I’m 5 minutes behind Edd and thinking I might catch him before the next aid station and finish my run with him. I leave Cool after filling one of my water bottles with electrolytes so I can switch off between that and water. I waste no time at this aid station. The rain is a light drizzle and cold, but it doesn’t seem to bother anyone. Some are bundled up like I am. Some are in shorts and singlets. There’s that “one guy” without a shirt. Jim Walmsley and his crew glide easily past us on the single track, casually chatting as they run in the rain.

In my last race I was able to fly down the hill from the Cool Firehose and make up considerable time, but the mud (and the necessity for an emergency stop in some nearby bushes) prevent me from moving as quickly as I hope. At the Quarry aid station, however, I am still within range of my goal and feeling pretty good. The easy part of the race is over now and the climbing looms ahead. The weather alternates between rain and sun as I head up to the single track on the section of the Western States Trail. I usually love this part of the trail and being here is like coming to visit an old friend I don’t see often enough. I have two thoughts, as I hit the halfway point. First, Max King is probably finishing about now (he was) and, second, I could still make my goal, or at least be under 8 hours.

Running 31 miles is difficult. Things go wrong, sometimes really wrong, and sometimes just a little wrong. Since my last race two weeks ago, I have been busy with work and home, I rolled my ankle on my 10-mile run, and I got sick. I usually like running in the rain, and even in the cold if I am properly equipped. I later saw many of my friends posting pictures from today’s run talking about how fun it was, big smiles all around. That is not my experience the second half of Way Too Cool this year. My ankle starts aching. I get hailed on… twice. The mud seems overwhelming and I’m having a hard time keeping my footing. I never fall, though, and I feel a little whiny for complaining about the mud while friends I know take full face plants and come up smiling about it. I usually love this stuff, but today I don’t.

I get to Auburn Lake Trail (mile 21) just as my friend, Youa, is leaving as a Safety Patrol. She shouts some word of encouragement to me. I grab some broth and an oreo, refill my water and electrolytes, a couple pieces of potato with salt, and a peanut butter sandwich square. Keep moving! Next stop Goat Hill. The mud is muddy. The rain is wet. The hills are steep. The hail is cold. I get to Goat Hill and realize that I am not going to make any of my goals for the day. More broth. another oreo. Top off the bottles. 5.5 miles to go.

It seems to take forever to get to the last hydration station at Highway 49. The rain and hail stop and there is a rainbow over the canyon as I enter the clearing before the descent to the crossing. I don’t need anything so I head up the last climb without stopping. 2.4 miles to go. I won’t get a PR, but I am about 30 minutes ahead of the last time I did this race.

Matt is at the finish and points me to the beer. There is no more welcome sight than a Loco pointing to a beer. An IPA and a sandwich and then the cold sets in on the walk to my truck. Heater on and I get to go home.

Ultrarunning is life. There are good days (even great days) and there are bad days; I keep moving. In the last month, two 14-year-old girls, just outside my circle, hung themselves. One is a friend of the daughter of a friend of mine, the other is a daughter of a friend’s cousin. A student of mine and a friend of mine both attempted suicide in the last weeks. I’m reminded, too often, of a woman I met some years ago. It was a beautiful day on the Sacramento River. We were with mutual friends and family on a boat laughing in the sunshine. It was a really good day. A week later she took her own life. I don’t know what causes someone to think they have no more good days.

Truth be told, as a fellow sufferer of depression, I have always leaned into the hope that there will be another good day. What I know I can do is everything I can to make sure that the people within my circle of influence have a good day today. As for me… I’ll keep running;

 

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FOURmidable – Finally Done

Posted on February 22, 2018 by Kirk

It took me three attempts to complete this challenging course. FOURmidable is a 50k course in Auburn and Cool areas, so named for its four major climbs. Last year was a mudfest and I was severely undertrained. I reached the final cutoff about 10 minutes too late and finished the course without course markings or a finish line. My first attempt was cut short because I had tickets to a soccer match. this year, I was determined.

I’m not very fast, and even slower up hills, but I like to be out on the trails for extended periods of time, so it works out. The Sacramento area trails are home to me and I know most of them well (although that’s never stopped me from getting lost) and I use that familiarity to prepare a pacing chart specifically suited to my ability on the terrain. The question, for me, is whether I can run fast enough to compensate for the power hikes up the hills and hike fast enough that my running pace can compensate for my time spent walking.

We start at the Auburn Overlook Park. It is chilly and a little breezy, but not too bad and I expect to be shedding my long sleeve shirt soon. The course begins with an easy downhill on paved roads for 3 miles. I get sucked into a sub 10-minute mile for the first mile and ease off a little to avoid quad pain later. At the bottom of this pavement turns to single track and we face our first climb.

We climb up Cardiac 800 feet in just under a mile and, in my portion of the pack, everyone is hiking. We push through to the top of this first climb and are rewarded with easy rolling single track to the first aid station (near the start line). Alessandra is there to make sure my start is going as planned and see if I will need anything at the next stop I will see her. My friend, Ben, is manning the aid station and observed as soon as I came in that I am not drinking enough water. Checking my water bottle, I confirm this and I focus on hydration the rest of the race. Ben saves me a lot of pain later with that observation.

The next 5 miles is mostly downhill and by the time I reach the No Hands Bridge aid station I am back down near the elevation at the bottom of Cardiac. I try not to stay long. I fill one of my Orange Mud bottles with electrolytes and the other with water. I check in with Alessandra and grab a cookie, a potato piece, and a peanut butter sandwich square and head out. The next section of the course is the toughest, but, for now, I am 5 minutes ahead of schedule.

Just out of the aid station I face K2. 1100 feet of climb in 1 mile with several false summits to mess with my mind. even though I have been here before, I always forget which summit is the actual summit.

I slow to a snail crawl up this beast and it takes me longer than I had hoped. My time cushion is eaten away and my legs are feeling the strain. By this point in the race, I am fairly alone with my thoughts and the trees. Taunted (and amused) by the messages left behind by evil volunteers marking the course.

The breeze never really let up and I’m glad I still have my long sleeve on. It’s warm in the sun, but chilly in the shade as I crest the last peak of K2 and take a moment to admire the view… and catch my breath.

An easy descent and one short climb to the Knickerbocker aid station and I discover that I am now 5 minutes behind my intended pace and only 15 minutes ahead of the cutoff. More salt tablets, peanut butter, a cookie, some potato, and electrolytes and water refill and I head back down to the river.

I lose all of the altitude and make up some of my lost time with another sub 10-minute mile before I approach the third (and longest) climb of the race. Knickerbocker Hill, or The Dam Hill, starts at the site of the planned, but forgotten, dam of the American River and winds its way up to the road. I gain 1100 feet in just over 2 miles and spend too much of this time walking and listening to my screaming leg muscles.

Back at Knickerbocker and back on schedule, I am now within a minute of my planned pace and more than 30 minutes ahead of the cutoff. I refuel and refill and head down to the creek crossing and back up to some of my favorite trails along the edge of the canyon in Cool.

I try to maintain an even pace, but I feel the fatigue setting in and people are passing me, which is ironic because I thought I was already DFL.

Into the Cool aid station, I get to see Alessandra one more time before the finish and find that I am 20 minutes behind my pace plan, but with a solid, runnable downhill for the next 4 miles.

I bomb the single track back down to No Hands and only slowed enough to get a splash and go on my water. With 4 miles to go, mostly uphill, I’m 15 minutes behind my plan, but ahead of cutoff and there is no absolute cutoff on this race. I will finish!

I have passed 3 of the people who passed me and I catch the 4th at the aid station. Since I didn’t stop, I start out across the bridge determined to leave them all behind. I could see one guy behind me, but I am moving faster than him now and I put distance between us on the gradual uphill and extend it on the last drop before the 4th major hill. It’s hard to see exactly where the last climb starts, but after nearly a mile of climbing, I come across the sign that says the rest of the race is 30% grade. I’m at the finish. It claims that it is .1 miles, but it’s .3 to the finish. As I crest the last rise, I see the same guy right behind me and I push as hard as I can to the top.

Truth be told, 8:25 is not a great 50k time, but it’s better than a DNF and this is a tough course. I slow more than I hope in the last 3 miles, but I keep moving forward, and that really is the point.

SingleTrack Running offers a variety of challenging and fun races in the area. They are always well supported and marked with tremendous volunteers who are passionate about providing a great race experience. Click here to learn more. Further north, check out Intrepid Adventures and the Loco Racing team. They offer some great runs on some of my favorite trails. I recently joined the Loco Team and can’t wait for the first ever Forest Ranch 4 and my second attempt at the Loco 100k. More on those later.

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21 Days

Posted on January 28, 2018 by Kirk

There are 21 days between my wife’s birthday and my own. 3 weeks between celebrating her and celebrating me. Our birthdays come at a time of year when there is so much going on that it’s easy to ignore something as trivial as the celebration of one’s birth. Since I’ve known her, I have always made a point of celebrating her more than the end/beginning of another year. I’ve never let anyone forget my day. This year we decided to do something different.

The culmination of feeling sluggish from excesses during the holidays, lack of motivation for running and training, and the fact that a new year was beginning led us to choose to jump-start our year with a cleanse. We wanted more than just a physical cleanse, however, we wanted to jump-start a year of spiritual growth as well.

The Daniel Fast, in case you’re not familiar, is based on the diet of Daniel, Meshak, Shedrak, and Abednego from the Old Testament. The short version is that King Nebuchadnezzar captured Israel and took the stong and the young to work in his kingdom. He gave orders to bulk them up by giving them the best food. These four (and it’s always puzzled me why Daniel continued to be called by his Hebrew name while the others all accepted their Babylonian names, but that is insignificant right now) refused to eat the king’s diet and insisted on their own. They promised that if they were not stronger and healthier after 21 days than those eating the king’s food they would comply.

The diet is basically vegan. It consists mostly of fruits, vegetables, and whole grains. No yeast. No sugar. No dairy. No meat. No alcohol. It also consists of a specific daily devotional centered around seeking God’s will for one’s life, and strength through devotion to Him. We decide to do this as a family and altered it for the kids to make it less restrictive for them and easier to keep. We all did the daily devotional and commented on them in a way that we could all see each others’ notes. We used an app from YOUVERSION.com that I highly recommend. We ate dinner together, but we let the kids eat their own breakfast and lunch as they saw fit.

Our diet consisted of oatmeal an fruit for breakfast, smoothies or salad for lunch, mixed nuts or raw vegetables as a snack. We ate a lot of rice (wild or brown) and beans and some vegetarian chili. Only a couple of times did we venture into the world of vegetarian meat substitutes. Our weekend waffle tradition was replaced with potatoes and veggies.

Spiritually, we intentionally spent time together each week discussing our thoughts and progress. The devotional (Fast Like Daniel) connected us to God and to each other and created a sense of calm and peace that often escapes our busy home.

The diet, for me, can be broken into three clear stages. First was “this isn’t too bad.” After a couple of days, I was used to the new diet and feeling pretty good. I could tell that I was losing some weight and lowering my blood sugar. The second week I was more aware of what I was missing. I had some cravings for sugar and meat, but I pushed through. Finally, I came to the “I can do anything for a limited amount of time” stage. Although I started running more this week and I felt light and strong, I was definitely feeling the loss of foods that I am used to. My wife wanted to continue the new diet, but we settled on a compromise.

I definitely feel better with less sugar in my system. The oatmeal and fruit is a solid start to my day. The smoothies are a satisfying and healthy lunch that keeps my sugar low and still gives me the strength and energy to get through my day. I am not interested in fake meat. If our meal is vegetarian, I’m OK with that. If it has meat in it, I want real meat. Since our fast ended, we have had some sushi and my annual lasagna, but portions are smaller and the birthday cake did not taste as good. I’m used to low sugar and no dairy and I’m good with that. I lost 8 pounds in 3 weeks and my blood sugar was down 20 points in the mornings.

I’m feeling the effects of spiritual change as well. My daily prayer time is deeper (I think) and my thoughts are more focused on what God wants for me rather than what I think I want for myself.

I went for a long run last week (and again yesterday) and felt good and light. I’m looking forward to the races ahead and seeing what successes I have with a lighter and cleaner diet.

Truth be told, I think a physical and spiritual cleanse is good at least once a year, less often than that is probably not enough, but if it doesn’t bring real, lasting change, then it probably isn’t worth it. Try it. You may find yourself feeling better than you thought you could.

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Just like that….

Posted on January 7, 2018 by Kirk

Christmas is over. The last of the lights and decorations are packed away and the nativity set is back in its place in the shed. I am a little late this year in packing it up. Maybe I was lazy. Maybe I was busy with other projects. Both are true, but maybe I was holding on to the season a little longer.

We kept Christmas simple this year. We are in the midst of a kitchen remodel and decided that instead of an abundance of gifts, we would create family experiences. A word to the wise, experiences cost as much as gifts so we didn’t save any money with this plan, especially since we ended up buying gifts anyway. However, the time we spent with our kids this year was more valuable than anything we could have purchased.

I’m not one for resolutions, but I do think that once a year is a good time to reflect, reassess, refocus, and recommit. The fact that my birthday is close to the New Year is a happy coincidence. This past year was one of recovery and repair (Ok, enough of the alliteration). It seems that my running injuries are completely healed. Alessandra and I have spent a lot of time running together on the trials and in the neighborhood. Nothing hurts. I completed my 3rd California International Marathon last month and I’m feeling ready to start some serious training for the upcoming season, in spite of the fact that coaching soccer is currently occupying a huge percentage of my time.

Here a few of my goal races for this year.

Resolution Run is done. Just over 2 hours for the tough 10-mile course. Alessandra did the 5k and is coming along in her running and is also spending more time on the trails with me. Running together has become a mainstay of our relationship and a really important part of our quality time.

Fourmidable 50k – Unfinished business here. I’ve run it twice. The first time I didn’t complete the course. The second time I finished after the cutoff. This year is the year I earn that jacket.

Way Too Cool 50k – I’m a repeat offender of this race. I’m looking for a PR this year. A solid finish just 3 weeks after the tough Fourmidable goes a long way to indicate my progress.

April is either the Folsom Trail Run with some of my students or the Mokelumne Festival, 50k or 50 miles. This depends on if my wife wants to camp or I have a camping buddy for the Mokelumne Festival. I’ve run the 50k here before and it’s a beautiful course I don’t see very often. I have not been back since Single Track Racing has taken over the event.

LOCO 100k. Last year this was my first 100k attempt. This year I finish no matter what. This is my A race!

I’m open after that but there are a couple of long race possibilities for 2018. I’d like to make another attempt at the FLUT 110k and I’m considering the possibility of trying 100 miles one time. I’ll wait until June to set those in stone for the second half of the year. That’s a lot of running and I hope to do it while also spending time with my family and including the kids on more adventures.

We decided to start our year with a Daniel Fast. The diet that we are using is basically a vegan diet. No dairy, no meat, no alcohol, no coffee, no sugar, etc. We are getting creative with the use of beans and beets already. Healthwise, I expect to lower my blood sugar further, reduce my cholesterol, and lose another 10 pounds. I started last week at 181 pounds and my morning blood sugar was at 143. After 1 week I have lost 2 pounds, but the morning blood sugar remains the same.

In addition to the health benefits, the fast is one of sacrifice with an increased focus on God and His desire for my life. The fast is accompanied by a daily devotional and prayer time that we all are participating in (we allowed the kids to modify their fast to a much less strict version). It fits into our desire to include the entire family in our adventures. More than that, it gives us an opportunity to help our kids learn that we are able to better see how God has blessed us when we sacrifice some of those things we take for granted.

Truth be told, I’m excited about what 2018 holds in store. I’m letting go of my own plans while setting some bodacious goals and putting God in charge. I’m building up to run my greatest distance ever while making sure I don’t sacrifice time with my family. I plan on being healthier, running further, traveling more and building stronger relationships with my family and closest friends. I hope you do the same. I also plan on writing more. I hope you read more.

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CIM 17 and my Top 10

Posted on December 7, 2017 by Kirk

It’s been 4 years since my last California International Marathon, and 5 years since my first. I swore off road races after completing this race in 2013. I have noticed, over the last several years, that the base I get from training for the December marathon prepares me for the Spring Ultras way better than not running, so I decided to invest my Fall time and energies to training for this 26 so I’d be better prepared for upcoming 50k and longer.

After 17 weeks of training and getting in almost all of my long runs and most of my midweek runs, but not enough core or speed work, time is up and it’s time to run. I’m never completely satisfied with my training, but this has been a pretty good season and I’m feeling prepared.

My running buddy, Dave, and I are dropped off by his wife at the bus loading point and, coincidentally, end up riding the bus with Edd and Lisa. 

Dave and I arrived at the start line early enough to grab a mocha and wait inside the warm Folsom Grind coffee shop until the time came to line up.

It is warmer at the start than in previous years and the sky is clear. I start with a long sleeve over arm warmers and shorts with compression socks and a buff from my first CIM. I’m planning on starting with the 5:07 pace group and see if I can push at the end. I’m hoping for sub-5 hours and trying to match my first marathon time of 4:52.

It takes me less than a minute to discard my plan, as the left side moved faster at the start than the right and I end up running with the 4:22 pace group. I am feeling good and moving easily with the group, so I keep going.On to Fair Oaks Blvd, I am still feeling strong and a little surprised at myself. In Fair Oaks Village I avail myself of the temporary relief facilities and continue on with the 4:30 pace group, still ahead of my intended pace.

I see my daughter, Sammy, son-in-law, Jared, and my granddaughters, Emma and June at San Juan and Fair Oaks and they propel on to the half marathon mark in 2:20 (10 minutes ahead of my Urban Cow Half time two months ago.

At mile 15, however, I begin to slow and I can see my goals slipping away. Still hoping to finish at my original goal (5:07), I am encouraged by Single Track Running’s aid station, Joel Carson and friends (with the ultra aid station), and Clint Welch and Matt Brayton, et. al. with the Fireball at 16.4.

By the time I hit the wall at mile 20, I’m feeling the resigned to simply finishing. I have lost track of all pacers and too tired to do the math, so I have no idea where I am in the pace. I see my wife, Alessandra, at mile 21 and I walk up the J St. bridge and shuffle down the other side. My pace is slowing with each mile.

 

My slowest mile is mile 24 and I am completely on empty. Entering midtown, I am running, but just barely. I notice a pace team member to my right, but she is not holding a sign. Another comes up on my left and I see that he is the 5:07 pace leader. I’m shocked! I am certain I am well behind this pace. With two miles left I decide to run in with this pacer, but as I try to increase my pace, I find that running faster is a little less painful than running slower. I pick up the pace and decide that, regardless of how tired I am, I can run 2 miles. Pushing through to the finish, I made my goal of 5:07, just in front of the pacer.

Truth be told, I learned a lot from this race, though I didn’t expect to, I’m still looking forward to being back on the dirt.

My CIM Top 10

10. The weather was perfect! (Maybe this should be higher on the list)
9. Aid stations every 3 miles – no need to carry anything
8. Spectators!
7. Single Track Running
6. Fireball!!
5. Joel Carson and friends
4. Clint, Matt, Lindsey, …
3. Seeing family on the course
2. No Plantar Fasciitis, no Achilles pain, no injuries
1. Learning that I can still run when I have absolutely nothing left!

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