Xterra = Blood, Sweat & Tears

The Xterra Trail Racing series kicked off in Phoenix this weekend with a race in the Estrella Mountains. Although the temperature was still in the 90s by mid race it was a great run! The Estrella course was fairly difficult in that it is very rocky with quite a few moderate hill cilmbs. Numerous runners bit the dust, literally, and came across the finish line covered in dirt and/or blood. About 3/4 of a mile from the finish I heard a woman's blood curdling yell behind me and then a few runners saw me down the trail and called for me to come back within range. I was told she had broken her ankle and needed help so I sprinted to the finish and sent medical help back up the trail. For most of us it was a fantastic Sunday and I look forward to the next race in the series. Fortunately for me I only shed some precious sweat this time around.

Estrella Mountain Competitive Track

Yesterday I ran/hiked the 12 mile competitive track at Estrella Mountain in preparation for next weekend's Xterra Trail Race. There will be a 20K and an 8K Sunday the 3rd of October and this is just the first event of the series to be held here in the valley. January 2011 there is a 19K at the White Tank Mountains and a 15 miler in February at the McDowell Mountains. After scouting the course I'm only going to run the 8K next weekend as I'm training for the Phoenix Rock'n'Roll Marathon in January and don't want to over-do-it too early in the season. There are two loops at the Estrella Track. The Long Loop is 8 miles of hilly single track. The Technical Loop is 5 miles of challenging single track marked for experts only. The 20K marries both trails into a 20K race. The 8K portion is the Technical Loop.

Mountain Biking the Sonoran Loop

Labor Day weekend was inspiration enough to do some hard labor on the mountain trails.  I decided to hit a different trail every day this four day weekend and prepare for some fall racing.  The Sonoran Loop is right in my backyard and is host to numerous professional and amateur races throughout the year.  This is a killer trail that has a technical loop connected to it as well as a nice climb via a few switchbacks.  The backside of the climb is a fast downhill but riddled with a few white-knuckle areas that force you to slow down and navigate rocks, jumps and washes.  Had a great ride and didn't even flat, imagine that!

Iskiate

Another product the Tarahumara use to sustain themselves on their routine long distance runs is a drink called iskiate.  In Born to Run, author Christopher McDougall wrote highly of the simple drink that propelled him up and out of the Copper Canyon as he was about to bonk.  I found a recipe on the web and then found the chia seeds at Sprouts, a farmer's market style grocery store.  The drink is quite tasty and much better for you than most sports drinks on the market.  Chia seeds have numerous attributes including antioxidants, omega-3 fatty acids, protein and fiber.  The seeds are also hydrophilic meaning that they absorb water and combined with their fiber content the drink, iskiate, becomes slushy after a few minutes.  This is a good thing though.  It keeps you full longer and actually helps endurance.  Look up chia seeds and you can read much more about their medicinal purposes but if you haven't read Born to Run yet I highly recommend it.

Iskiate (or Chia Fresca)

2 teaspoons of chia seeds
2 teaspoons of agave nectar
juice of half a lime
10 oz of water

Stir and refrigerate for 15 minutes.  Can be made in larger quantities and kept in the refrigerator for a week.  I read on-line that when making a larger batch to whisk the ingredients together and let sit for 10 minutes then whisk again  before refrigerating to prevent the chia seeds from clumping.

Pinole

I read about pinole in Christopher McDougall's book Born to Run. He talked often of the endurance energy the Tarahumara derived from this simple corn based food. I searched the internet and tried the recipe below. It is so simple but not bland and defiantly goes a long way. After I made a batch I ate one pinole bar and two hours later could barely finish my dinner. I will experiment with using it on the bike and on long runs but I'm sure this will be a staple of mine as it has been for the Tarahumara. I might experiment by adding some raisins or dried cranberries next time.

Pinole Bars
Ingredients

* 1 cup cornmeal
* 1 tsp cinnamon
* 2 tbsp agave nectar
* 2 tbsp chia seeds
* 1 cup water

Directions
Preheat oven to 350F. Toast cornmeal in a skillet until colored. Combine ingredients with water till cake batter consistency. Spread in a glass square baking pan that has been sprayed with canola oil. Bake 10 minutes. Cut into bars while hot. Remove from pan when cold.

Evolve Through Scars

After trying out a few projects since he walked away from Saliva, the band he co-founded with Josey Scott, Chris D is in the final stages of signing a record deal with a band he joined called Evolve Through Scars.  They just launched their first single On The Outside on their myspace page.  Go to
http://www.myspace.com/540988079/music/playlists/2612945?songid=73037777&ap=1&sms_ss=facebook  
to give it a listen.  Chris, Christine's brother, is based out of Memphis, TN and is looking forward to getting back out on the road with a touring metal band and we wish him all the best and look forward to catching a show whenever ETS makes their way out west.

Born to Run

This is an outstanding book and a page turner for everyone that enjoys the sport of running.  I read it on my Nook after I started running barefoot and it brought everything I've been considering together.  Excellent story that ties in ultra distance running, some running theory and the Tarahumara of the Copper Canyon in Mexico.  This book is another M3 must read!

Bravery Beyond Belief: Lone Survivor

Talk about mayhem in the mountains, these Navy SEALS were not just planning adventures on mountain bikes, they epitomized what mayhem truly is.  This book is a must read for all M310 disciples.  The true story of these Navy SEALS in action (and death) takes place in the Hindu Kush mountains of Afghanistan.  Their mental courage and physical strength are simply astounding and a very good example as to why we all (M310ers) must maintain optimal fitness before heading out on that next rugged adventure.

From left to right, Sonar Technician (Surface) 2nd Class Matthew G. Axelson, of Cupertino, Calif; Senior Chief Information Systems Technician Daniel R. Healy, of Exeter, N.H.; Quartermaster 2nd Class James Suh, of Deerfield Beach, Fla.; Hospital Corpsman 2nd Class Marcus Luttrell; Machinist’s Mate 2nd Class Eric S. Patton, of Boulder City, Nev.; and Lt. Michael P. Murphy, of Patchogue, N.Y. With the exception of Luttrell, all were killed June 28, 2005, by enemy forces while supporting Operation Red Wing. (Photo and caption obtained at Wikipedia)

Vibram Five Finger KSO Trek

If you are a runner then the VFF VSO Trek just might be your pennies from heaven.  OK, first you have to get past wearing shoes that resemble gorilla feet, but when you take that leap you're not likely to look back.  So I've only ran one time in them and I freely admit I'll have to update this particular blog entry at least monthly for the next few months, but they have changed my outlook on running in one day.  The recent trend of barefoot running, or, running the way humans are physiologically designed to run caught my interest lately so I did a lot of web research and discovered the Vibram Five Finger line of shoes.  They are designed so that they allow for the natural design of the human leg to work while running.  The running shoe companies have designed shoes for the past 35 years that force us to run with a heel strike sending shock waves throughout the skeleton.  Big cushioned heels on expensive shoes have not been able to prevent the 28 years of chronic shin splits I have been running with.  I think the VFF may do it.  After much research I realized we should be running with the ball of the foot striking the ground first whereby utilizing the calf to work as a shock absorber as the heel lowers towards the ground after the fore foot strike.  All of the references concluded that the VFF's were amazing in that they naturally caused you to run as if barefoot but the Vibram sole protects your natural sole from injury.  Additionally, this new running style would initially be very painful in the calves and would also cause blisters.  Most agreed that a conservative approach should be utilized and declared that half a mile is the appropriate distance to run during the acclimatization process.  Knowing for the past couple weeks that I was going to eventually try out the miracle shoe I started running on the treadmill set to a high elevation so I could easier run on my toes in normal running shoes.  Yesterday Christine presented me with a pair of Vibram Five Finger KSO Treks for my birthday and I couldn't have been happier.  I wanted to go run in them immediately but I had just returned from a 47 mile bike ride (celebrating 47 years of living) and had already ran at the gym earlier in the day.  So today I slipped into them after work and hit the trail for a run.  Being a retired Navy Rescue Swimmer I threw caution to the wind and made my initial Vibram protected barefoot experience a two miler on a dirt trail.  Immediately I was forced onto my toes and had to shorten my stride but it felt natural.  The experience is quite different than running in regular running shoes in that you feel the earth beneath your feet and it makes you more in tuned with your surroundings.  I did end up getting a blister under my big toe, as most sources said would happen, but my legs are in tact and I am looking forward to tomorrow's run.  I can't say just yet that they are the miracle cure for lower leg running injuries but I will update this story from time to time detailing the VFF experience.  Right now, however, I am extremely optimistic about barefoot running (with Vibram protection).

Update 06 August:
After the first run in VFFs I woke up with slightly stiff calves but no major discomfort.  Did my usual morning workout but decided not to run in the VFFs that evening due to the slight blister I could still feel under my right great toe.  The second morning after the first VFF run I awoke with even tighter calves but worked out through the tension and had every intention of doing a second run but had unexpected company that night and after dinner and a couple glasses of wine I threw in the towel.  Today was the third day since the VFF run and there was nothing going to prevent me from the double cardio workout.  I did the A.M. gym workout that always begins with 30 minutes on the bike followed by 30 minutes on the treadmill at a steep incline.  After the cardio i finish with 30 minutes of iron work.  This evening I was eager to hit the trail and headed out for another two mile run in the VFF KSOs.  I was feeling very good and right at the one mile turnaround my left calf locked up and I was reduced to a walk for the next half mile.  Barefoot running is very demanding on the calves and one of my was giving me fair warning.  The pain was such that three hours later my calf is still tender and nagging at me.  I did, however, finish the last half mile running and actually fell into a new stride that was very comfortable.  The seized calf is just part of the conditioning requied to transition from heel running to toe running and I have no intention of slowing down.  I know that tomorrow I'll cycle for an hour or two and skip a run but I plan on running for the third time in the VFFs Sunday the 8th of August.

Update Sunday, 23 August:
It's been 20 days now since I first received my KSOs and I've run more than a half a dozen times in them.  My calves (lower legs) have been sore ever since the first run 19 days ago with my left calf feeling to be on the verge of cramping at any given moment.  Today was different though.  I just started reading Born to Run and it is simply an amazing book on running!  I am trying to absorb every morsel of information about the basics of running and how commercialization of the running shoe and running industry has misled me over the past 30 years.  So I incorporated a few slight changes into today's run and had a great one.  Thus far there has been no mention of stretching in the book and for years I have never stretched prior to a workout because "you don't stretch cold muscles."  But my calves were still sore so I stretched them.  I opted to go without the iPod.  I have not run or ridden a bike for years without Metal blaring in my ears with the volume turned up to 11.  I want to get back to the basics so no iPod today.  The Tarahumara are described as running with almost a rigid spine as their legs move and upper body floats.  I've heard descriptions of running as if being pulled forward by your navel too.  So I imagined a straight back and being pulled by my naval.  What happened was that I realized I normally look down at the path far too much.  I kept my head up, eyes forward, shoulders back while running on the balls of my feet and had a terrific run.  No distractions.  I think I'm on to something and I need to get back to the book.

Update Tuesday, 24 August:
It was a rare thunderstorm this evening so I got ready and dashed out the door.  I LOVE running in the rain.  Ran a couple miles on the canal and the ran quickly turned the dirt to mud.  Lightning got a lot closer with rapid fire strikes and nearly instant thunder responses.  Decided to head back home after 2 miles as safety became a concern.  Great running in the rain though and the feet and legs felt good!

Update Thursday, 26 August:
VFFs are doing great and I am really loving running (nearly) barefoot.  3.5 miles in the dirt and no issues other than it felt like I had a blister forming under my left great toe where it meets the foot.  After I got back home I realized that my left foot may be a tad smaller than the right.  VFFs are supposed to fit snugly and I am wearing a 41.  I normally wear a euro size 43 so the VFF is considerably smaller but it seems as though I should probably tighten up the left side a little more to remove any play.

Update Friday, 27 August:
Definitely made a difference cinching down the left shoe.  I immediately felt the potential blister on my left foot as soon as I slipped on the VFF.  But by really tightening up the Velcro strap after moving my foot as far forward as possible the run went well and the weak spot did not worsen.  Ran 3.5 and figured out I've been running wrong during this entire month long experiment.  After watching a few videos of barefoot running on YouTube today I played with my foot placement.  I've been running predominantly on the balls of my feet and keeping the heels off of the ground for the most part and crucifying my calves.  I have also developed some shin splint pain that was not supposed to happen as that was my primary reason for trying out the VFFs.  Today I ran with a toe strike (ball of the foot) but allowed my entire foot (outer edge and heel) to land also.  I had my Garmin Forerunner wrist GPS on and monitored my pace as I shifted between three different foot strikes.  Using only the balls of my feet was the slowest and most work.  Utilizing a mid foot strike (basically landing flat footed) my pace was 45 seconds faster than only using the toe strike.  When I switched to the toe strike and allowed the entire foot to roll onto the ground my pace was nearly a minute and a half faster than the toe strike and no heel.  It felt much smoother and my lower legs were much more comfortable.  So far I have learned to purchase snug fitting VFFs, cinch them down tighter than expected, lean forward slightly, keep foot strike under the hips, land on outer part of the ball of the foot letting the entire ball touch then the heel, lift feet off of the ground (rather than lifting knee to move foot), keep eyes up focused on the horizon, shoulders pack to open the chest and run smooth.  Don't run too fast and enjoy the workout!

Update Friday, 03 September:
Had a great run today.  After running in VFFs for a month now I am convinced this is the proper way to run.  I haven't let the mileage rip yet as I don't want to over-train while still a rookie at barefoot/minimalist running.  Ran 3.5 miles today and was still fresh at 3 but forced myself to stop at 3.5 miles.  My plan now is to run in the Xterra 20K trail series this fall in the mountains surrounding Phoenix then run the Phoenix Rock-n-Roll Marathon in January in the VFFs.

The Mountain Men Had a Ferocious Battle

This year’s Tour de France (TDF) was one of the most exciting races I can recall and Lance was never even a contender. Unfortunately almost everything that could go wrong for Lance did go wrong. He flatted on stage 3 without a support car nearby then crashed several times in subsequent stages and eventually fell so far behind he could only support his team. Lance Armstrong was on the podium in Paris however as his team, RadioShack, was the first place team in the Tour. With Lance having such an unfortunate race one might think that the TDF would have become a yawning, lackluster event. Not even close. The battle between Andy Schleck and Alberto Contador was nothing short of epic. Unfortunately for Andy, his brother Frank crashed out of the Tour in stage 3 (the cobblestones were a killer for everyone that day) and was not there to provide the much needed support in the mountain stages. Even so, Andy wore the maillot jaune (yellow jersey) for several days and did not loose it to Contador until a heavily criticized move in the mountains. Bicycle racing is a tough, grueling sport but part of the sportsmanship involved is the gentleman’s understanding that you win races by being better that day than any of the other riders. If a contender crashes or has mechanical difficulties the lead group slows down and waits until the fallen racer can catch up and then the racing begins again. Contador chose to ignore good cycling sportsmanship and attacked Schleck just after Andy had a maintenance issue and had to dismount his bike on a steep mountain section. In addition to taking what many people “in the know” believe to be a cheap shot, Contador also had his Lieutenant, Alexander Vinokourov, working for him while Schleck was basically on his own in the mountains due to his brother’s broken collarbone. After the saga in the mountains and a nail biting individual time trial the day before Paris Alberto Contador kept the maillot jaune by a mere 39 second lead over Andy Schleck. This was Contador’s third TDF win and Schleck’s third white jersey (best young rider, 25 and under) win. With the intense battle between Contador and Schleck I am already giddy about next year’s TDF. And with Lance completing his final race to Paris this year I’m all about Andy Schleck in 2011 and beyond.

The M310 Bucket List

Sure, there are probably hundreds of places we'd like to see and loads of fun things to do on the life list.  The adventure seeker probably has a little different list tucked back in the cerebrum as we agree with our significant other what fun it would be seeing Paris at night.  The following list is a work in progress and will be updated from time to time when additional adventures are added.  After reading the list you may think that the backpacking trip to the Grand Canyon sounds plausible but trekking in Nepal will never happen.  Too expensive but nice to dream about.  Here is where I challenge everyone to change the way you think about money and read Dave Ramsey's book The Total Money Makeover.  No matter what your income or how much you do or don't save this book can lead you to becoming completely debt free in a very short time-frame and then any life list will be something to get genuinely excited about.

Now on with the M310 Bucket List: (Not in any specific order)

• Backpack the Grand Canyon Rim-to-Rim-to-Rim.  This week or longer trip starts by parking at the South Rim and hiking down to the river for a day or two of exploration at the bottom.  Then hike up the North Kaibab Trail to the North Rim and spend the night on top.  That's a Rim-to-Rim trip.  Now we add the third rim by hiking back to Phantom Ranch at the river for another night then back to the truck on the South Rim.
• White Water Rafting Through the Grand Canyon.  Well that sums it up.  A week long white water trip by day and camping along the river at night.
• Moab, Arches and Canyonlands.  A week of mountain biking on the slickrock combined with a few hikes to see the arches.
• Trek to Machu Picchu.  The Inca Trail is approximately 40 miles winding through the mountains of Peru to the ancient Inca lost city of Machu Picchu.                    http://en.wikipedia.org/wiki/machu_picchu
• Mountain Bike the San Juan Huts From Telluride to Moab.  There are a series of huts along forest roads between Telluride, Colorado and Moab, Utah specifically designed for mountain bikers travelling through the mountains.  The huts are fully stocked with food, cookware, water, beds, etc and strategically spaced for making the trip in six days. www.sanjuanhuts.com/bike_huts/index.html
• Amazon River.  Do something involving adventuring and the river???
• Yosemite.
• Teton.
• Glacier.
• Yellowstone.
• Trek to Everest Base-camp.  No personal desire to summit Everest but trekking through Nepal to base-camp would be spectacular.  
• Chilkoot Trail Backpacking and Hop the Train Back to Skagway.  The Chilkoot is the original Gold Rush trail and it intersects the railroad line headed back down the mountain into Skagway, Alaska.
• Copper Canyon, Mexico.  Backpacking, trail running and mountain biking in the land of the Tarahumara. 
• Paria Canyon, Utah/Arizona.  Backpacking through Paria includes hoisting your pack to rest on your head as you wade through slot canyons filled with chest deep water.

Lance Finishes Prologue in Fourth

In his final tour de France Lance rode to fourth place in the opening time trial.  Alberto Contador finished five seconds behind Lance and they are the two cyclists the world will be focused on for the next three weeks as they race 2200 miles around France.  Gotta love the TDF!

Ranger Confidential: Living, Working and Dying in the National Parks

A behind the scenes report by a veteran park ranger, Ranger Confidential is a riveting collection of stories that cover the good, the bad and the ugliness of being a NPS Ranger.  Andrea "Andy" Lankford served as a NPS Ranger for 20 years and has also backpacked the entire 2,200 mile Appalachian Trail, mountain biked the 800 mile Arizona Trail, kayaked from Miami to Key West and conquered numerous other fascinating edventures.  Her first hand stories about rescues in Denali, Yosemite and Grand Canyon National Parks range from scraping splattered BASE jumpers off the rocks after chutes didn't open to handling Code W's which is NPS speak for wimps on the trail.  This book is a fantastic report on the living quarters, daily life and rescue missions of the men and women that serve and protect the land from the people and vice versa.  Another M310 must read!

Desert Solitaire

I was first introduced to the writings of Edward Abbey while in college pursuing a minor in political science.  The Monkey Wrench Gang was one of the books assigned by Dr. Rita Bailey to better understand the ecological aspect in the realm of politics.  TMWG is fiction but spawned the eco-terrorism movement and groups similar to Greenpeace.  Edward Abbey was an extremely talented writer and, therefore, is very interesting reading as he wrote about saving wilderness from civilization.  His uber leftist idealism is where we part ways but I do appreciate his concern for our fascinating wild spaces in the southwest that he wrote about prolifically.  Desert Solitaire was written after he worked for a season as a Park Ranger in Canyonlands National Park near Moab, Utah.  His stories of hiking, backpacking and float trips in and around Moab are wonderful reading and a must for everyone with the M310 mindset and always daydreaming of that next adventure.

Open Season

I just recently discovered the work of C.J. Box and am glad I did.  He writes fiction and has a series of novels based on his protagonist Joe Pickett.  I believe there are eight books in the series so far so I started with the first, Open Season. Joe is a Game Warden in the mountains of Wyoming.  He lives in a federally provided log cabin with his wife and daughters and is out in the mountains daily ensuring hunters have tags, aren't poaching, etc.  Then there is a triple homicide at a hunting camp and Joe has to piece it together.  This is an excellent read for those of us interested in the outdoors even though it's fiction.  Highly recommended and I look forward to reading another C.J. Box novel about Joe Pickett soon.

Lance is Ready for France

After finishing third in Luxembourg earlier this month Lance Armstrong took second place today after a week of racing in Switzerland.  Both he and Team Radioshack appear to be in very good form and ready to pose a big threat in the Tour de France.  The three week, 2,000 plus mile race begins July third and is aired on the Versus channel.  There is nothing else in sports that compares to the TDF.  Set your DVR to record it or logon to versus.com and watch Lance and his team race through the flat lands and epic mountain stages of the TDF.

Road Work Pays Off in the Dirt

I flatted yesterday afternoon and while inspecting the tire prior to replacing the rear tube I noticed a small tear in the sidewall.  I did a more thorough pre-flight inspection than usual this morning and discovered the tube pushing through the torn sidewall.  Change of plan, I put the road bike back up and pulled down the mountain bike.  I ride the road bike much more than the MTB generally because it is a much better workout and have only ridden the MTB a few times each month since December.  Road bikes are geared much lower for flying over smooth pavement whereas mountain bikes are geared much higher in order to navigate over rocks, around obstacles and over mountains.  I never ride the MTB on pavement and obviously never take the road bike off-roading.  But today, shortly after hitting the trail, I noticed a big improvement in my strength.  I found myself flying much higher over a couple jumps on the trail without any extra pre-meditated effort.  Then further down the path I flew over a couple stretches of deep sand effortlessly (approximately 20 yards each).  The front treads were spraying sand up to my knees but I barely lost any momentum. [Note to those without clipless pedals: The foot becomes part of the pedal when clipped in and allows much more power transfer.  When the front tire encounters deep sand the bike has a tendency to become squirrely real quick.  Without being clipped in you loose torque and your feet may even slide off the pedals.]  I realized that the miles I've been putting on the road bike this year have increased my power significantly and must also assume that the obstacles encountered in the dirt also pay off with better stability on the road. Had a fun day in the dirt then went on-line and ordered a new Verdestein Fortezza SE tire for the road bike at performancebike.com.  The Fortezza is a great tire and with Performance Bike's great service I know it will arrive in two days.  Funny, I just replaced both tires on the road bike in December, must be due the big mileage in the saddle this year.  Gotta love getting your feet dirty during M310 training!!

Air Chuck to the Rescue

Fortunately I just recently purchased the Air Chuck inflator at Performance Bike because I flatted on the road today.  I have bought and used many different CO2 inflators over the years but none are as small, solid and efficient as the Air Chuck.  I was really surprised at it's ease of use particularly with it's seemingly simplistic design.  It works on both presta and schrader valve stems without requiring any adjustment.  I couldn't give a piece of M310 essential gear a higher rating!

Louis Garneau Rocks!

Knowing that I would be heading out as always for my Saturday morning ride Christine decided to give me a Father's Day gift a day early.  She had gone to Performance Bike and bought me not one, but two, Louis Garneau cycling bibs.  Having always wanted a bib, but never wanting to dig deep and pay for one, I was ecstatic when I opened the gift bag and saw them inside.  I had noticed that many of the pro riders wear bibs so I really wanted to find out what the difference was over standard lycra riding shorts.  Louis Garneau makes only high end performance gear and it was abundantly apparent the moment I pulled on the bib.  Because the bib pulls on like suspenders going over your shoulders the waist band is replaced by a support panel so there is no binding and if your jersey were to ride up in the back the bib still has you covered.  I did indeed go out for my long Saturday ride and now I completely understand why the pros often wear bibs, because they Rock!

Iron Maiden & Dream Theater

Their are not many bands on the planet with the ability to follow Dream Theater as their opening act without being upstaged.  It was quite refreshing to see a show where the headliner didn't just hire a cheap fodder band to open their concert.  Dream Theater played an incredible set and now I've got to go out and update my cd catalog with lots of DT!

Then came Iron Maiden!
Their next cd, The Final Frontier, is going to be released in August 2010 and their stage was that of a space station on a far off planet with the galaxy behind the set and the lighting dropping down to appear as space ships flying over the space station.  I am no fan of Star Trek/Wars but the concept blew me away!  They played newer material throughout the show with the oldest song being Fear of the Dark from their '92 album by that name.  Last time I saw Maiden was with Judas Priest in 1987 and we have all grown much older since then but Maiden has continued to produce relevant metal music without all the drama most bands seem to relish.  True, there have been a few lineup changes but for several years they have been back to their most formidable crew that has endured for 35 years.  They played El Dorado from their upcoming disk and it was a new Maiden masterpiece.  After an hour and a half of Bruce and crew running about the stage they departed briefly then reappeared to play  Number of the Beast (666), Hallowed Be Thy Name, both from 1982's Number of the Beast then closed the show with Running Free from their self titled debut in 1980.  The show, sound, enthusiasm and interaction between band and audience was monumental.  Don't miss this show, Maiden is in perfect form with new material and more relevant than most bands that came on the scene 5 years ago with a hit record and have already faded into obscurity.

Bicycle to the Rescue

Christine drove herself to the emergency room Friday and was subsequently admitted to the hospital.  I drove to the hospital from work and ended up needing to get the Jeep and truck back home by myself.  There were a few options i.e. call a friend, leave the Jeep there over the weekend or get in some M310 training during a self rescue.  I elected to go with the M310 option!  Friday evening I drove Christine's Jeep home then this morning I rode the Trek MTB to the hospital.  I managed to get in my daily workout then stored the bike in the back of the crew cab and drove home after staying with Christine at the hospital all day.  Got to train every day.  Sometimes a perceived obstacle will end up as a means to an alternative workout.

Riding Into the Furnace

Christine had a couple medical appointments today and by the time we got back home and I was ready for a workout it was after 3 pm.  I pulled up my BerryWeather app on the BlackBerry and noted that it was already 109 degrees here in Phoenix but it was sunny and 70 in Seattle and 83 in Atlanta.  I hoped my M310 amigos used it to their advantage for a good ride or run or both as I changed into some riding gear, took a couple hits from the albuterol pipe and hit the road.  The first rule of cycling is generally understood to be "there is always a head wind" and it was there and in force today.  Imagine 35 degrees then throw in a 10 mph breeze and you have a wind chill factor of 22 degrees.  Okay, now reverse that, 109 with a 10 mph wind seems to escalate the temperature similar to riding directly into a giant hair drier.  Well, remember the S.E.A.L. motto from yesterday "the more you bleed in training the less you bleed in battle"?  There is another motto of theirs that is probably more well known "the only easy day was yesterday".  What exactly does that mean?  A literal translation would be stop whining, there are no easy days!  And that's the way it is with training.  It takes lots and lots of training miles to be able to enjoy the epics trips.  Training miles should be enjoyable but not in a vacation sense of enjoyment.  Day in day out we hit the trail but the payoff is just around the next bend in the road.  M310!

Morning Road Work

Went out for an easy 20 miler this morning and I could still feel the effects of yesterday's hill workout.  Felt great though.  Regrettably it is time to go plug back into the matrix for another 5 days. 

Six Rules for Becoming a Serious Cyclist

1.       Get Serious!

·         Workouts should be a daily plan and not something that happens when you have spare time on the weekends.

·         Cyclists ride with the flow of traffic.  Not on the sidewalk or on the left shoulder facing traffic.  If this seems odd to you stop right here and download a copy of your state’s DMV or MVD rules of the road and stop giving serious cyclists a bad rap.  On the trail we always pass on the left and always yield to hikers and everyone going uphill if we are headed downhill.

·         That weekend ride with your significant other does not count as a workout unless your significant other is as serious as you are about fitness and can give you a run for your money.

2.       Pedals and Computer

·         If you are ready to take the next step and Get Serious about cycling then clipless pedals and a computer are necessary equipment!

·         Pedals.  The only serious cyclists you are likely to see without clipless pedals are BMX racers or freestyle mountain bikers.  Clipless gives you a tremendous amount of power and you’ll be left in the dust if you are riding without and others are clipped in.  The pedal stroke is 360 degrees but without being clipped in you are limited to half of that and are only propelling your bike on each down stroke.  When clipped in you are able to push and pull each pedal through the entire 360 and ride much faster!

·         Computer.  Your best training partner is your computer.  You get a constant display of your current speed and then know when you are “screwing the proverbial pouch” and not pushing yourself.  My simple rule is never slower than 15 mph (road and mountain bikes) unless climbing and I generally try to stay in the low to mid 20’s on the road and high teens on open trails.  In addition to being able to monitor your speed most computers have clock, trip distance, trip time, max speed, total distance functions and some have an altitude function as well.  Get Serious!

3.       Clothing

We wear hiking boots on the trail, a swim suit to the beach and bowling shoes at the alley.  Cycling has its own specialized clothing that serves a distinct purpose.

·         Lycra cycling shorts, sans undergarments, serve many purposes.  There is no bunching up causing hot spots while in the saddle.  When climbing in and out of the saddle (climbing/stretching) the material does not get caught on the nose of the saddle.  Moisture wicking material and a chamois lining add comfort too.

·         Lycra cycling jerseys are also multifunctional.  The long zipper allows you to control ventilation.  Pockets in the back allow you to store the iPod, power gels, etc for easy access.  Moisture wicking keeps you cooler and much more comfortable.  Imagine rolling down your favorite trail and your favorite Motley Crue concert shirt is saturated in sweat sticking to your back then a tree limb reaches out and snags a big rip in your sleeve that was flapping in the breeze.  Not good, wear a jersey.

4.       Hydrate or Die

·         Drink water all day every day and your riding will improve.  If you start depleted you’ll never catch up.

·         For rides longer than an hour you’ll need a gel pack or 2 in a back pocket of your jersey.  After the first hour (or when you feel yourself starting to bonk) squeeze a gel into your mouth then one about every half hour after that.  You’ll be able to ride all day!

5.       Stability and Agility

Rather than constantly riding for time or distance you need to add skills too.

·         On the trail or road you should be able to reach down and grab a water bottle out of its cage take a sip and replace it without swerving out of your line.  You should also be able to ride without hands so that you can open that Cliff Bar or gel pack, adjust iPod, etc.  Practice.

·         On the trails we often encounter obstacles so being proficient with the bunny hop can be very useful.  Practice so that you’ll be able to hop over those small logs and boulders without having to slow down or stop. Do not stand on the pedals when climbing; you loose traction and power.

6.       Ride

·         No single activity is going to improve your riding more than time in the saddle.  Ride daily in all conditions.  It would be quite unfortunate to prepare for months or years for an epic cycling adventure to have inclimate weather ruin the trip.  One of the mottos of the Navy S.E.A.L.S. applies here, “The more you bleed in training the less you bleed in battle.”

Lance Armstrong Finished Third in the Tour de Luxembourg

Lance and Johan Bruyneel, the RadioShack team manager, seem to be on track preparing their team for next month's TDF with today's 3rd place finish in Luxembourg.  Although Lance had to drop out of last month's Tour of California due to a crash requiring stitches his team mate Levi Leipheimer finished on the podium in 3rd place overall.  Next in store is the Tour de Suisse beginning Saturday June 12th and ending 8 stages later on Sunday the 20th.  The 825 mile race through Switzerland's rugged and beautiful countryside will be the last major competition before the TDF on the 3rd of July.  Obviously Lance and crew are not attending today's Philadelphia International Championship but many other top ranked teams are racing in the one day event.

Psycho Holiday

Just got in from 2 hours of hilly road work in the Estrella Foothills and it's 100 degrees at 1000 a.m. again.  I love hill workouts!  I tried a Tri-Berry GU half way through the ride and it was very tasty.  Normally I stick to the mocha's and heavier flavors but the Tri-Berry will definitely be a staple in my pantry from now on.  Had the iPod cranked, as usual, and Pantera put my ride in perspective.  I'm sure their demons were quite different than mine but high intensity long rides do the trick!

Now I'm far from home
Spending time alone
It's time to set my demons free
Been put through the test
My mind laid to rest
I'm on a psycho holiday

Of Wolf and Man

M310 was founded on the concept of a lifestyle that incorporates music, fitness and adventure.  The culmination of those three aspects is the annual epic trip.  The sojourn cannot exist without sustained levels of superior fitness because the one week exodus to the wilderness is the reward for maintaining the lifestyle.  It cannot turn into dread half way into day 1.

Out for some road work on the Trek 1500 in the 100 degree Arizona heat this morning James spoke to me from my iPod and  led me to ponder the proverbial "meaning of life" once again.  I believe a large part of that meaning is having the strength and courage to protect yourself and your family from whatever obstacles life throws your way.  And life is an endurance race one must properly prepare for.  M310 is the celebration of life for those of us that are into MUSIC, MOUNTAINS & MAYHEM.

shape shift nose to the wind
shape shift feeling I've been
move swift all senses clean
earth's gift back to the meaning of life

I feel I change
back to a better day
hair stands on the back of my neck
in wildness is the preservation of the world

so seek the wolf in thyself

James Hetfield

M310: Genisis

In the spring of 2009 Steve and I were on a mountain biking/camping trip in Sedona, Arizona and thought how great it would be to plan an annual hardcore adventure.  We are beginning to plan our inaugural epic adventure that will take place in the fall of 2010. We have chosen M310 as the trip moniker because is represents the 3 elements that we love: Music, Mountains and Mayhem (M3) and the trip will occur in 2010, hence M310. The usual suspects are: Steve living in Atlanta, GA. Dustin living in Lake Stevens, WA. and myself (John) living in Phoenix, AZ. Standby for updates as we log or trip plans and smaller outings in preparation for the big one. This, however, is just the first of many M3s: M311, M312, M313...

Update 04 September, 2010:
It's been well over a year and a half since the "epic" trip was hatched in Sedona and even after six months of blogging about it I don't believe that either of my two M3 partners have done any training or purchased any outdoor gear required for such adventures.  So from here on out when I refer to M3 I am merely speaking to the larger group of people that take outdoor adventure and hard core training seriously and thus live M3 day in and day out!