Introducing the Overworked Diet

I work a lot. Sometimes it's self-induced amd other times it's a casualty of my position and profession.

I could delegate other people to do the emergent issues on the weekend but oftentimes I like to know it was done right (I.e. random RN "oh I guess I never bothered to look at their TPN to see if it was running after getting off the phone with the Doc and you...").

Regardless, I'm not as self-abusive as some healthcare workers. I'd like to think all the counseling I have done and was trained to do helps me eliminate a lot of bad food choices. Below is a slightly serious yet tongue-in-cheek listing of my most successful habits.

Try to drink all your coffee before noon.-- I mean, it's a race. It's definitely better sleep (more on that later) when you do abstain from coffee after the noon hour but I also understand when you're overworked sometimes an afternoon cup is too much to turn down. Get it local, get it whole bean and grind yourself. If you're going to fry your adrenals you might as well do it having good coffee (sorry Starbucks...and the whole city of Portland).

Get a really sharp kitchen knife- besides knowing you can wield it and slice your annoying coworkers sharp knives make cooking safer, faster, and far more enjoyable. Get something >7" to get a versatile and functional knife (wit the exception of Santoku blades, which can be a bit shorter).

Love cooking at home-- nothing sucks worse than having no time to unwind at all and cooking at home can be that downtime needed. Not only that, but cooking at home as been touted to improve digestion and maintain a lower intake of salt, sugar, and processed foods. Bring into your kitchen only raw, or minimally processed ingredients, that require you to actually cook. Dropping pre-cut pineapple on a plate with some store-bought fruit dip is not cooking or holding down a decent kitchen. Man up.

Eat breakfast and don't be afraid of packing a random lunch- eating breakfast is important. Especially if you're overworked. How else are your fried nerves going to function at their most optimal? Also, piecing together you lunch from different elements or dishes is OK. I often have Italian seasoned whatever, with a curry this or that, and a ton of odd fruits and veggies in containers. 

Hydration, adequate protein, and healthy fats- the foundations of good health start with those three things. 

Master how to make the perfect toast and use good bread-- I have a love affair with toast almost every morning. It's like the perfect breakfast to me. Perfect toast involves a good bread, slathering coconut oil on it and putting a sordid nut butter on the top (non-hydrogenated of course, no plasticized arteries please).

Learn to love to grocery shop-- shop in places where you're a person not just cattle swiping bar codes. Co-ops (where all the pretty ppl shop, IMO), Famers Markets, and your smaller grocers offer a more humanistic experience than Safeway or Costco. you'll also stimulate your deep, local economy.

Learn to like Tea-- it makes you happier and prettier. I like to look good while becoming overworked. tea is rich in a lot of antioxidants that you otherwise won't find in other foods. coffee is a great boost (and delicious) but tea is like the afterburners in a long day at the office. I even started getting uber Hippie and putting chia seeds in mine.

Take your supplements- take a vitamin D, find a quality probiotic and be faithful to it. Take some fish or flax oil in your diet. Your sleep, skin, hair, arteries, immune cells, and athletic endurance will thank you.

So there is a brief list of the highlights in the Overworked Diet. Just remember: working crappy hours doesn't mean you have to feel like crap!


~P.

An argument against AntiOx supplements (and how I will lose my Hammer contract)

Besides my dismally poor ability to generate sales for Hammer Nutrition and very sparse racing season (still a 1st and 2nd though, just sayin'), this post will probably not sit well with some swearing by companies touting antioxidant benefits in their products (sorry Hammer).

A little of this is good...lets throw A LOT more in to make it ideal!

Antioxidants are effectively redox agents in the face of oxidative stress (unless you ask Dr. Randolph Howes-- who is an entertaining read on his alternate theories!). These reactions take place in all of our cells (with the exception of red blood cells and several immune-modulating cells) and especially in mitochondria-rich cells. Oh, Mitochondria-- you nasty smelting factories that give us energy. Think of antioxidant activity as the EPA coming and laying down law on the manufacturing.

If you've had high school and college chemistry you'll recall O-I-L R-I-G...which is fitting if we stay with the mitochondria-factory illustration.
"OXIDATION IS LOSS of electrons, REDUCTION IS GAIN of electrons."

When we soak up all the pesky free radicals brought on by Mitochondria-behaving-badly we quickly have a quandary: extra antioxidants become pro-oxidative. Oxidation can cause adverse molecular damages in body tissues and can slowly degrade the very self-repair systems we consider important to our bodies avoiding adverse outcomes on the cellular level and ultimately poor performance gains.

Countless studies have been done that have shown reduced endogenous antioxidants (that is, those we can make a lot ourselves without help) and synthetic vitamins and mineral cofactors actually hurt performance. it is only when we study bioactive compounds that support these processes we achieve more consistent, reproducible results showing improved or baseline results (you know, scientific theory. 

In the face of this evidence, and considering that no two individuals react exactly the same to the same stressors related to differing baseline nutritive status, it is reasonable to be suspect of sports nutrition and lifestyle supplements and the controls put into place to measure consistent, reproducible results (gee, there it is again...).

A Pharmacokinetics lesson: "ADME"

In my brief pharmacology training we are taught the essential pillars of studying and recommending efficacious pharmaceutical intervention in a patient's plan of care.

Absorption-- route of efficacy (IV, oral, transdermal).
Distribution-- which body tissues/organs is this going to be of the most benefit and which secondary sites will be affected.
Metabolism-- is the site of activation and metabolism in the liver, kidneys, cardiac tissue, collagen? In the provided form and dosage does it exert the effects we hope to achieve following cytochrome metabolism? Metabolism includes the half-life as well other factors (i.e. other cofactors or medications that have potential for interaction) that may slow/speed metabolism (steroid inhalers and vitamin D and calcium metabolism...). It's important to differentiate in vitro and human trials in these instance.
Elimination-- closely related to half-life, elimination involves looking at how the body will clear the metabolites whether it's through perspiration, urine, fecal, or reused in some way in the body.

Recognizing the ADME of antioxidants and nutrition can lead to greater understanding if used properly. Unfortunately, this is not often the case when developing a consumer product-- there is a great deal of naturalistic logic thrown in-- where gargantuan claims are made to encompass multiple disease or deficiency states in order to show some semblance of credible marketability.When we stumble down that rabbit hole people either get mixed/null results or suffer adverse effects.

Most often there are wide-ranging views on dose, frequency, and in what form because ADME isn't being followed prior to making recommendations on how to take the supplements.

----
I'm not saying antioxidants aren't a good thing at all, when the body is left smoldering they can effectively help attenuate raging inflammation (we give plenty of IV vitamins and minerals in the ICU). However, recognizing timing and efficacy are important considerations when using reduced antioxidant supplements. They certainly aren't a 24/7/365 thing to take.

Recognizing pillars of good nutrition and selecting nutrient-dense foods with minimal processing over exogenous/synthetic sources we can find fantastic results stimulating the body's natural mechanisms at healthy levels. It's not okay to consider pill-based antioxidants and cofactors before realizing the unreliable data and poorly-contructed dosage schedule for athletic performance.

The exception being those that need medical management for other ailments beyond a healthy diet.


P. 

Maupin 6hr TT & official retirement from racing (...for 2014)

I had an amazing time traveling and racing Maupin TT earlier this month. A whole new landscape (dry, rolling) really made me keen to give this race, dubbed The Ring of Fire TT, an honest go. Originally planning to do the 12 hour race the numerous hiccups in my preparation made the 6 hour a more feasible (and enjoyable) experience. Wendy and I traveled down on Friday night and stayed two nights in Hood River which is about an hour north of Maupin.
I myself prefer Hood River to Bend for that "awesome outdoorsy town" in Central Oregon.

The 6 hour started at NOON. Which for many reasons this was awesome:
1. I hate early race start times.
2. I like to have my mornings to get psyched up to ride.
3. Wendy and I could get a great breakfast in Hood River before driving down to Maupin
4. It wouldn't be cold.

There was one main hesitation for starting this late in the day and that was the heat in the weather forecast. The Ring of Fire certainly lived up to it's namesake!

Early Going
The starts for the TT were staggered instead of mass start, which was different than the other multi-hour TT and 12 hour races I had done in the past. While I was one of the last racers to start I enjoyed having plenty of "rabbits" ahead of me!

The course was a 27 mile loop up out, around, and back down into the town of Maupin (long enough that it wasn't boring or repetitive!). The starting climb went well, with pushing a moderate gear with steady cadence. Very quickly I picked up two of the starters right before me and by the top of the 3 mile climb I had moved up 4 slots. I felt plucky and with a bit of pop in my legs that I was worried wouldn't come out to play on race day. When my legs feel that good it's hard not to hit the gas-- but with the rising temperatures and the 6 hours of racing on my mind I held myself in reserve.
Upon coming off the climb there was a stiffening headwind and rough roads for a ways until a really great 2 mile downhill. From there it was rolling or moderate hills and a long descent into the river gorge and back into Maupin.

First lap checked off at goal pace and really nothing could have been done differently. My legs felt solid. Wendy had bottles already done up for me with Hammer Fizz  (1 tab per 20 oz bottle) and I did a quick exchange and was back out on course. Keep moving, don't stop long. You stop too long and you'll lock up. Lap 2 went well except I had a run-in with a stinging insect of sorts. Nasty little critter too, as I still have marks and occasionally itch even 10 days after the event! I lost about 5 minutes on the second lap dealing my jersey and making sure the bug was out of my kit.

Lap 3 and the heat started to really get to my legs. I swapped bottles and took in a calories. The climb out of Maupin wasn't as spirited as the other two laps, and the headwind following was a motherfucker. My TCR chattered over this rough patch of road yet again and watched my Garmin in dismay at the speed I wasn't able to achieve even with putting out pretty good numbers. Being a taller, longer, and leaner athlete I really suffer in headwinds and rough road conditions.
The heat issues continued as I tried to up the pace on the rolling sections however I felt like I was starting to settle into a slower rhythm than before and my lower quadriceps started to complain to me. I began to notice the salt rings on my body. My lips weren't feeling too kissable. I thanked God for the sunscreen that Wendy reminded me to bring.

I rolled into the race HQ with 1h12min left to race. Obviously another full lap was out of the question given my quickly retreating legs. To make matters worse, I had no idea where I was in the race standings as I had been passing 6 AND 12 hour racers all day but was never passed myself. George informed I was sitting in 2nd place. With a quick pee (almost clear piss, hell yeah) and Wendy swapping my bottles out I was off for about an hour of what was a death march back into those headwinds on rough roads. 1st place was about 20 minutes ahead of me-- so while I knew he wasn't able to be caught, I could definitely limit my losses.

Wendy followed me in my Mazda as the clock kept ticking. I rolled another 13 miles into the 4th lap for 94 miles in 6 hours. Cramping, tired, and with an astounding amount of radiating road heat lapping at my legs I threw my bike in the back of the car and climbed in the passenger seat to finish out that 4th lap.

The post-race was low key and casual-- truly a down-to-earth group of folks.  I spent a good 30 minutes on the asphalt eating overripe peaches, larabars, and trying to control my heat-induced nausea. For my efforts I scored a fresh set of Panache socks and a finisher cap from George. The food was great at the sponsored lodge restaurant.

Wendy drove us back to Hood River and the Airstream (thanks Jeff!) with me nodding off for most of the drive. A quick breakfast Sunday and damn good coffee from Hood River Coffee Company and we were off North over the Washington border and back to Olympia.

2014: Screwed up ankle, golf ball-sized tonsils, lungs, bruised ribs and road rash...oh my! 

Doesn't quite have the same ring as the whole "Lions, Tigers..." song but it definitely makes me chuckle how hard this year has been for injury and illness. January kicked it off with what was a Grade II ankle sprain followed with Viral Tonsillitis (thank you Prednisone) in June. Come around to July with the wildfires all over WA I ended up with some significant asthma exacerbation (once again, steroids you rock). Hard training, hard breathing. Capping off an eventful Summer was crashing hard on train tracks 2 weeks before racing Maupin-- only road rash and some bruised ribs from a 32mph crash and we'll call that lucky (I got a new helmet out of it-- the old one cracked!). I did however miss riding in Pullman, WA.

So I'm really looking forward to working on my overall strength again and putting back on the 15 lbs of muscle I intentionally stripped to get down to an efficient riding weight. Every year I say I'll "race heavier" but I'm a lanky puncheur at heart and excessive weight is a burden.
I'm going to work on this ankle and get my running back to par (and beyond)-- I have a lot of unfinished business on the trail. I think most of all this year has truly rekindled my love for riding my bike and the range of experiences it brings for me. The growl of carbon on road will always bring a smile to my face.

When I look back on the year I started off with a solid 1st place and finished with a 2nd place. two pretty good results bookend a difficult year physically (not to mention the emotional toll it all put on me).

I'm writing this post while cooking local bacon and a healthy pour of Cabernet.

To an extended off season and long base training season, cheers!

              Airstream trailer I found online for the weekend. Really awesome and perfect digs.

Rolling the rollers of Maupin.

My amazing one-gal support crew for the weekend. Blessed to have the support!

end of Summer climb up Mt. Ellinor sporting my Panache socks with Wendy!

July Updates (late entry!)

It's been a steady build-up period for me in July after committing myself to doing some endurance-ish riding in August and September.

What has certainly helped make this month more enjoyable is the very dry weather conditions (good for my training, bad for forest fires here in Washington) and Tour de France coverage. Thresholds are being improved, endurance building, muscles retrained...and the body is seizing these transformations relatively well.

I've focused on getting a fair amount of quality in from the start given that I had a relatively good base of fitness before making the aforementioned race goals. While I tend to be a bit more "low tech" in my riding (no HR monitor or cadence sensor, occasionally won't track elevation gain, etc.) I have strived to include the following work into my regiment.

1. long ride(s)- um duh, but one of the hardest things to learn is that a long ride doesn't mean a lolly-gagging spin for 7 hours, it means a steady quality day on the bike with maybe (maybe) several longer efforts thrown in either in climbs or a 10-15minute hammered flat section. 5-7 hrs is usually the goal for these.

2. tempo rides- 1 or 2 a week, depending on my weekday schedule and how the legs are responding. 80-180 minutes, maximum, trying to get in some quality intensity and likely over-gear work to get the muscles truly firing.

3. intervals- I hate intervals on the bike but I love what they do for raw speed. 5-10 minute efforts at 80-90% of maximum x 4-6 sets after a really good warm-up. If I'm not thrashed after this work I don't feel like it's been a good session. I do these on the trainer because that kind of work is dangerous on the roads

The rest of the time is spent on either an easy spin, rowing, or elliptical with 2 days of lifting and core in the mix. Total hours are typically ranging from 10-15 training hours/wk-- I anticipate the load to go up closer to Pullman and Maupin, but currently that tends to be a good amount of training hours given my 60 hour work weeks. I have also learned that sleep makes a world of difference.

While I have focused on my recovery using Hammer Nutrition products, I've started looking at ways to augment my performance on the bike. The two products I have found to be really beneficial on the longer rides and/or dosed on tempo rides are the Endurance Amino and Anti-Fatigue capsules. The branch-chain amino acids found in the Endurance Aminos help keep muscle catabolism down through replenishing myofibril-specific amino chains. Anti-Fatigue works by buffering ammonia using 275-550mg of Potassium Magnesium Aspartate. So far, both have worked well on keeping my legs from hitting rock-bottom even after longer, harder efforts. I pop 1 capsule of each during every hour on the bike or do a 2 capsule bolus dose prior to tempo efforts.

Coffee & TriggerPoint to keep the niggles away.

Hammer tubes keep my quiver of "muscle pills" dry, organized, and easy to pop!

Fun evening rides on gravel.

A commitment to the saddle

given the race calendar for the trail running scene being all-but-over relative to my running goals and fitness, I turned my focus towards the bike for the remainder of 2014. I decided about 3 weeks ago to go full-gas into readying myself to ride an aggressive racing timeline with crescendo at the Maupin TT series in early September. 

Prior to making the plans I was "training for fitness" only and have relished the return to a racer mentality. A closer watch to diet, strengthening, sleep, and all the other aspects of performing one's best has been something I missed.

The thing about sport is the World of experiences you can gain from it. From riding in shitstorm rain with blown legs, to seeing the inky clouds smeared like mascara across a sunset as you tap out a steady, strong cadence in Summer heat-- light years apart but each instance granting an even richer understanding of Nature, pain, and the unwillingness to stop finding more within oneself. I'm seeing striations and vasculature not seen in a year, training numbers coming back like old friends, and muscles that feel ready to work. I forgot how much I love the honing of fitness to be at the best.

I'm excited to commit to the saddle once again. It's been a few years since I raced an endurance TT but I am hoping for good training fortunes. And at least in cycling I can't twist my ankle! 

P.

with my head towards redemption

"It was a dark and stormy night..."
On 1 March 2014 I was pulled over for DUI by Washington State patrol. My BAC was .07(still under the legal limit) but I was stated by the officer to have been driving erratically (dash cam seemed to show otherwise). Despite compelling evidence to disprove, I was sentenced this week for Negligent Driving with 24 months of monitored probation. A sobering reminder that you can never be too careful in the eyes of the law. It's a punch to the gut but I leave better off than if it had been a DUI charge.

Frankly, I am just happy this is over! it's has been costly, both financially and emotionally, and I cannot fathom ever wanting to go through this process again. Between my athletic injuries, legal woes, and work issues this year has proven to be a test of attrition. Having one less thing to worry about is a Godsend.

My drinking, an evolving story
There are aspects of my past I wish I could do over. It took earlier legal issues and standing in front of judges to curb my "bad boy" tendencies and alcohol use. Doing the responsible thing hasn't always been my main obligation but it is certainly something I strive for today.
Beyond the legal and unsavory aspects of that mischief I like to also focus on how it affected my health. I'm not naturally a healthy person: I suffer from a long history of ENT infections, mixed IBD, asthma, and a true diagnosis of ADD (I was a test bunny for the first generation of Ritalin). Diet of course has tremendous effects on these things and I successfully manage many of my long-standing issues through diet and lifestyle changes. Alcohol definitely affects those things and having made a conscious decision throughout even my 20s to reduce my alcohol consumption has paid dividends in my athletic performance.

But don't take my word for it...
Don't think it makes a difference? Lets consider all of the pro athletes that shun alcohol during their entire season or just for the weeks leading up to an evident. They lose weight, maintain more muscle, sleep better, and their body recovers faster.  Bradley Wiggins, Lance Armstrong, Darcy Africa, Brendan Frazier, Matt Tegankamp...seriously, I could go on for a few more paragraphs.

As a cruel reminder to our mortality, athletes are struck with the knowledge that while we live longer than sedentary folk we also encounter certain aspects of aging far earlier. "Soft tissue" diseases, those involving organ and glandular tissues, strike those folks that aren't athletic much earlier and harder. In contrast "hard tissue" diseases, those affecting bone, ligament, and muscle, are more common in athletic folk. It's a very sobering display of the gross cell turnover and regeneration cycles that ultimately lead to our smoldering deaths. By keeping those processes in check with good diet and lifestyle habits we can ultimately live a life free of both those "soft" and "hard" tissue damages!

Biochemically, alcohol is a poison (excluding flavonoids and polyphenols from this discussion). Don't believe me? Ask your liver. If we were to take a sponge (your liver) and coat it in a thin layer of melted Crisco (alcohol) it probably wouldn't do it's job very well. It would take time and natural enzyme reactions to clear all that hydrogenated crap (alcohol) off your sponge (liver). The liver cannot be asked to perform at it's best for training, utilizing energy substrates and keeping muscle protein catabolism in check,  if it's constantly covered in Crisco. Our joints suffer untold consequences due to the inflammation and altered homeostasis from alcohol consumption. Mucles are less supple, and our fascia become 'crunchy'. Simply put, the less we drink the more we can get out of food, fuels, and training.

Bringing this full circle
Before I was called into the court room for my sentencing I was thinking about the liver and all it's wonderful enzymatic processes (seriously). I realized how much of an impact alcohol had had on my recent months as well as in my adolescent years. Furthermore, I pondered how much performance is to be gained from curbing my already very tame alcohol intake.  It was before those doors opened that I made a promise to myself to focus on redeeming the second half of this year.

So cheers to chapters behind us, what lies before us, and our potential. I raise my glass (of water) high.

disclaimer: no sponges were harmed in the writing of this post.

on which I am left smoldering

When I ran my first trail marathon and only a week later rode 220 miles in a 12 hour race my mother bought me a small stuffed Energizer bunny. I was 21 at the time. I was pulling double course-load in school, keeping a steady girlfriend, and training my arse off. Fast forward through my sixth year of college and I was pretty much still going with the throttle wide open.

Looking at present day: While I patiently waited for my left ankle to resume full strength and durability, I realized that the "down time" would be great to work on many more career-oriented tasks. Working 10-12 hour days then putting in study time on top of what I would consider "lighter" training (only 8-10hrs/wk) on the bike and rower while my injury heals up. It is now apparent that the stresses of real life are far more damaging than that of any academic savant and should be managed more carefully.

I've already admitted on this blog that I don't sleep an excessive amount--always falling on the low end of the recommended hours to get in a night. I often attributed that to my workload and my feelings of ambition and the "relentless drive forward" that has consumed me for most of my 20's to today.

ambition, it seems, got the best of me. 

I recently was befallen with a viral acute tonsillitis. Basically, I fried my immune system and made it possible for the Epstein-Barr Virus to get into my system. By tonsils were swollen, painful, exudate ridden, nasty-looking hot messes of reality hitting me in the face. I put too much on myself and suffered the consequences of undoing months of training.

I will not digress into my work-related stresses, but I can tell you that I am not happy with my main "bread winning" job. My side projects and on-call contracts are much more meaningful to me--and take up what many would consider needed down time to recharge. Changes are on the horizon and I anticipate feeling much better about my job within this year (*fingers crossed*).

One of the ways I battled this virus is obviously resting more. Easy to do when you're too wiped to even spin light gears on your bike. Humbled, frustrated, and emotionally pained are the three descriptive I would use to describe the situation. I could feel myself atrophy on a daily basis. While I was resting and on steroids I made sure my diet was locked-down tight. Nothing that could raise my inflammation. I stopped drinking (easy to do when you're on Prednisone) my glass of wine at night.

Luckily my nutrition sponsor, Hammer Nutrition has some products that help fight off viral infection and keep me feeling better than I might otherwise:

Super Antioxidant- Grape Seed Extract, Superoxide Dismutase (SOD), Glutathione are featured in this product. While I was skeptical of external antioxidant supplements (SOD & Glutathione are utilized in our mitochondria) I have been impressed with the results in repairing my immune system.

Tissue Rejuvenator- Turmeric, Quercetin (found in apples and onions), Yucca Root, and the highest enzyme blend in any Hammer Product make this an effective to lower overall inflammation in the body. I really enjoy this product and have used it with good result.

Additionally, I doubled my basal Vitamin D dosage and have increased the amount of omega-3s in my diet-- Overall, I focused on getting higher amounts of quality fat in my diet.

----
I am now healthy enough to start gradually resuming my normal training load and my ankle I feel has resolved enough for some steady road mileage. I will be starting with overall strength gains then returning to churning out larger mileage and steady threshold efforts for anticipation of returning to competition in the Fall after several months of consistent training.

The goals have obviously changed for the season with later-year racing on the mountains showing an appeal to me as well as some 12-hour bike racing.

Now go get some sleep.

P.

Dietary Fat: the understated, underrated, and underexplored macronutrient

In the beginning, the Lord made the Food Pyramid... 
 
   Growing up I recall the Food Guide Pyramid being everywhere in school. Little did I know at the time that it was sparkling new innovation by the USDA banked on expert work by scientists (yeah, we'll call it expert work). I remember being told that fat was something to avoid, something to minimize and that luckily (luckily?) many food manufacturers were happy to provide us with low-fat or fat free foods. How good God must have felt?

   Fast forward 20-some years and the field of nutrition has advanced and matured. I became part of it!  We realize the fallacy of that initial research and have reexamined what was once thought obscure notions that maybe it's not about avoiding dietary fat-- it's a lesson in quality, quantity, and knowing why it's important for you! Dietary fat is so important that I wanted to write a lengthy, long-winded blog about it! lucky you :)

Lets Define 'Fat'

   Fats, or lipids, are long chains of hydrocarbons that are composed of a hydrophobic 'tail'. Biochemically, they are volatile in the body and require extra care by the body in digestion, transport across your intestinal wall, and in their many body uses often requiring transport protein or adjunct stability ion groups.
   Lipids are found in damn near every cell in your body. Cell walls are composed of phospholipids, transport proteins utilize their abilities, the brain is constructed with them, and the body loves using and/or storing them for later use! Almost all natural unprocessed foods contain some fraction of lipids. They are very much essential for life.

Lets Embrace Fat

   If you were take a look back at the last 120 years you might think Humans were a bit crazy. We went to the moon, which was awesome, but we also did something odd to our food: we made it less like food and more resembling industrial chemicals.
   Professional groups have called certain areas of the world with the highest number of old people "Blue Zones." What these groups share in common are that they behave much like people did 120 years ago. They stress less, move more, and eat a very unadulterated diet that can be high in natural fats.
   In a significant amount of micronutrient metabolism fat plays a major role. When we examine the naturally-occurring sources of these said micronutrients we find them in foods naturally high in dietary fat. This is especially true of what I call the "structural vitamins": A,D,K,E.
A lot of bad publicity was given to dietary fat bc it was high in calories...Duh, fat is 9kcal/gm vs Carbs and Protein contributing 4kcal/gm. To me this is a weak way of justifying personal projection on public policy.
   The fact remains that dietary fat and cholesterol intake holds only a 10% effect on your serum triglycerides and lipoproteins. Sure, there are some genetic abnormality folks out there (dead by 40 with total heart blockage, etc.) but it truly is the exception the rule. Physical inactivity, stress (life or trauma), excessive refined carbohydrates, and alcohol still hold more clout on harming your heart than fat ever will.

But what's fat have to do with athletic performance?
 
   In the act of endurance exercise the rate of fat burning is dependent on intensity, training adaptations, and ergonomics (I.e. running/cycling  with good form). When it comes to fueling activity fat can play a role as a substrate-- yet these products are still quite in their infancy and utilize medium chain triglycerides (more on that later).

   Rather, we utilize carbohydrates and (to an extent) amino acids for fuel substrates when not burning fatty acids. Add to this equation the timing and dose-dependence in fueling and this post could get out of hand.

Where fat makes a difference

    Fats, and more specifically lipids, could be considered the universal medium by all which all life, in any explicit complexity, function. That considered, dietary fat intake should be judicious in it's quality and quantity. I'm going to come out and say this:  It is my expressive agenda to increase the amount of healthy fats in everyone's diet (barring known fat digestion issues) and lower the total carbohydrate content. Your personal biochemistry would thank you.

   Like stated above, dietary fat has minimal adverse effect on your cardiac risk. While some cancers have been linked to things like saturated fats it calls into question the source by which those saturates were consumed. A profound example includes The China Study which questioned the cancer risk brought on by animal protein and saturated fat-- but a closer look shows that the sourcing of said protein was less-than-ideal commercial agriculture sources (not also ignoring some other innate flaws in the research). We now know that more optimal choices for meats and dairy (see below) don't exert these same effects.

   I have outlined my formal thoughts on how to make fat work best for athletes and non-athletes alike:

1.include fat into every meal of the day-
  Focusing on including enough fat in your meals helps with palatable food, nutrient absorption, and satiety. There is also significant evidence to suggest consuming fat favorably affects your mood and hormones!  Pregnant ladies take note!

2. focus on getting your saturated fats from organic, grass-fed animal sources or tropical plant fats-   
    Don't let saturated fats and full-fat foods scare you! There is plenty of benefits and more and more research is coming out about these benefits (lower risk of diabetes, higher insulin sensitivity...).
ideally, you would be consuming organic, grass-fed meats and dairies-- you can literally see the difference in these foods vs. commercial-production product. As an added bonus, the more natural pasturing methods (read: as food should be made) makes these foods higher higher in the omega fats and many of the fat-soluble vitamins (yellow fat on your cuts d/t the beta-carotene content vs nasty white fats on commercial cuts).
   In addition, tropical plant fats are a great way to include more saturated fats in the diet. These are composed of more the medium-chain triglycerides (MCT), having the hydrocarbon tail of only 10-16 vs the longer-chained unsaturates. MCT have indicated benefits to your immune health and skin.
   I will divulge that you can buy MCT oil on shelves that keeps it liquid by removal of the lauric fatty acid-- a nice convenience! Except the lauric acids are indicated to have some of the most healthful benefits of consuming tropical plant fats plus, the melting point is 76-78 degrees Fahrenheit...you literally look at it and it melts which makes it great for avoiding high-heat browning of foods (which you're doing already, right?).

3. eat your cold water fish a few times/wk or take a quality supplement-
   If you live under a rock you probably haven't heard of Omega-3 fatty acid. I mean, even Douche Doctor Oz talks about them. The hype is real though, and while not a panacea for all human ills, it would be wise to include enough to improve your health. Omega-3s are great for attenuating inflammation in the body and are vital in proper cell signaling.
   One thing I stress is not skimping on your supplement if that's the route you take and "buy-up" on your fish. You will thank yourself (and me?). Focus on getting a supplement with both EPA and DHA included and take it religiously--almost like the Pill every day.

4. don't forget the plants! 
   Plants are rich in the polyunsaturated fats including monounsaturated fats. Omega-6 fatty acids are very favorable for health when in balance with our omega-3 intake. Over consumption leads to an increase in pro-inflammatory intracellular cascades.An important consideration in athletes who want to look to improve recovery!
   Now before you go all crazy on me you should know that some of the healthiest dietary patterns had high intakes of Omega-6 (all that Blue Zone stuff from before). What matters is consuming them in nuts, seeds, and fruits/vegetables. Corn/Soy oil, and commercially-raised meats and dairy don't count on the list of approved sources. Flax, Chia, Walnuts, and the Algal forms of omega-3 are rich in the ALA form of these fatty acids. While more work has shown that EPA/DHA (animal sources) are more effective in limiting inflammation, the ALA (plant sources) can be intraconverted to the EPA/DHA by attrition of serum levels of the latter and there are many proven secondary benefits of the ALA form (skin, nails, retinal cells).

5. consume your fats in the-most-raw-possible form, with minimal exposure to environmental stress-
   Like I said before, lipids are volatile in the body. If that wasn't stressful enough (stress kills too, ya know) the environment by which we store, process, and consume them greatly affects their amazing benefits. Plant oils you find on the supermarket shelf have likely been refined to almost-nothing in terms of health benefits. You're only pouring out liquid calories on that salad or saucepan.
   Instead, source from a local shop and get first-press oils. It's spendier, but you seriously use less because the flavor is so much more profound (oh, that phenol content). Stored in a dark or opaque container pressed oils stay away from the damage of UV light (remember those supermarket oil in clear jars under lights? yeah, double negative!).
   Add fats to food after it's done cooking instead of subjecting it the oxidative effects of heat. Learn to love Avocado and eat them almost every damn day on anything that doesn't gross you out.
---

"But I'm all low-carb'n it, so this doesn't matter anyway because I eat protein all day long..."
   That's where you're wrong! and most likely we could call your dietary pattern "high-fat, low-carb" vs high-protein assuming you are in fact following an applicable low-carb diet. Surprise! Your lipid mechanics are actually a bit different because of the absence of substantial carb (glucose) in that body of yours.

(I smell another digressive post brewing...)

   I hope this post was concise and not too nerdy.  Notice I didn't give you specific numbers or percentages of how much to consume , quite simply, it would all be conjecture because everyone is different! Often, numbers are really only interpretive medium. By focusing on getting all your fats from natural methods, storing them properly, and eating fats in their most-raw-possible form you're already making substantial in roads to your health and athletic performance.

Reflections

The day starts off with sun, albeit amongst quite chilly air. The forecast is a mixed bag and 30 minutes in to my ride I have already met cold sprinkle rain twice--intermixed with that sunshine I was looking forward to soaking in. I'm riding in my most dapper of all-black kit and my bike is perfectly clean and lubed. Everything is perfect except the nagging inner calmness that has eluded me for some time. Impending calamity it seems is a constant companion.
Within myself, I am meant for greater.

Despite the gusty winds there is a calmness about the day. A swell of flora and fauna are moving in slow motion around me and yet, the sunny shine of fresh showers have made everything shimmer and the road is ablaze.
Uninhibited. Vibrant, Verdant.

These roads are familiar; my gearing choices routine. I shift through gearing effortlessly, my pedal stroke supple despite lingering fatigue from Sunday's long ride efforts. My breathing is even and unlabored. Today is not a day to test my mettle but a day to stop and smell the roses. Yet with the showers and warm sun I only smell my sunscreen.
I see the vision splendid,
the sun implies lasting glory.

Metronomic pedaling, and the roughened country roads ripple up through my shoulders. I keep a steady posture; strong and unwavering. I hold my position perfectly and continue on through the rolling hillsides. The rolling, growling din of carbon and rubber on tarmac spurs me onward. A rhythmic, lulling symphony as the miles tick by.
I roll with this road ahead,
keeping myself strong against it's imperfections.

I've come back on my tepid-paced loop within a few miles of home and it's all been through me head: the highs, lows, mistakes, passion, heartbreak, and doubts of the past year. I've come out stronger, wiser...with more resolve.
I felt sincere joy and passion. I experienced bitter disappointment and anger. I went through things I never imagined I would have to experience. I picked up the pieces.
I'm stronger than I realize. 
I'm better than I thought I was.

This tailwind is a pleasantry as I shift down into harder gearing. I want to test my legs. The thinking part of this ride is done. Men of action finish the day strong.
I fold myself into the drops, tighten my stomach, tuck the elbows, and flatten my back and shoulders. I am slipping through the wind faster and faster-- my pedal stroke is churning, injecting more and more speed into my own slipstream as I stay tucked for a fast approach.
No matter what, I am ready.

The road pitches up and I jump from the saddle, straining with the initial effort. I rock the bike ever-so-slightly side to side as my legs hurl me up the climb.  
Click, click, click...faster.

I throw my bike into a drag race with itself. I've lost track of my heart rate but know it's well North of 180. The mouth is getting dry. The sun is across my level shoulders and warming my calves.
With the final 150m I see the crest of the climb and I give a final dig. I muscle through with everything I have in my legs. I keep low in the drops and attack myself from within. I know no competition greater than that.
It's moments like this that make you lose track of everything-- time, surroundings, pain. I attack the past year with this climb-- these last two hours of meditative thought spent on the road have hit their crescendo. I lay to rest all my demons, all the unsettling thoughts. I won't dwell on last year.  It's done and over.
I attack the road ahead.
a gradient unwavering.

The road levels out, and I'm left gasping and resolved. One of my best times up the climb. My face is (likely) none too pretty and my shoulders are rolled over from the strain of the effort. The lungs are seared and my body is punished. My mouth is gaped. A Hoover vacuum starving for air.
I gently spin the final mile home.
 --
I feel the release that had been eluding me.
 

Crosstraining: Do it. Love it.

Many competitive athletes fall into their niche activity and (usually) never deviate throughout their training. Swimmers swim, Runners run, and Cyclist push pedals. We have our disciplines and we do what we love training block after block, race after race.

When an athlete is beset with injury (as I myself currently endure) the emphasis shifts to finding activities that don't aggravate the injury yet provide a cardiovascular/neuromuscular stimulus. "Crosstraining", as it is commonly called, is a vital part of coming back stronger from injury and staving off injuries before they hit.

I take issue with the very word of Crosstraining...Cross-training. I'll start with why: When I was in HS I ran. I ran a lot and go injured a lot. I started using cycling in the summer months as a way to keep overall training volume up while also building the steady mileage base needed for the competitive Fall XC season. I called it crosstraining on all those Runner's World training logs (I have STACKS somewhere back home).

It wasn't until college when I kept getting really injured from running too much volume, intensity, and with little regard for recovery that I finally answered the Clue Phone that had been ringing. Crosstraining, if incorporated into regular training, can make me a better athlete all around and my running will succeed bc I will be fitter overall. I now approach crosstraining as what it is...training!

The following are the activities are particularly enjoy as a regular part of my weekly training. I offer no advice on how to train in these disciplines, I only stress to find experts in whatever other training activities you wish to take up. Obviously with my ankle injury these activities have had significant volume increases with the void of trail/mtn running left out. Slow and steady progress on the injury front...

Cycling-- first and foremost, cycling has always been my second love from running. The fact is that riding your bike really fast for a long time is one of the hardest sports on the planet. When my cycling volume and quality is high, I come out of the longer arduous runs with more snap in my legs. Strength gains in my glutes, hamstrings, and quads all equate to making breakfast out of hills.
It's also one of the sports that appeals to an aesthetic scope of mine.

Kettlebell- I stopped doing Olympic barbell lifts after I quit doing CRASH-B racing and started with Kettlebell training. The results have been amazing. Explosive movements, with a more comfortable weight, and higher repetitions mean I condition my muscles to take a pounding on the trail and get comparable strength gains as standard compound iron weight lifts.
Caveat: don't go get a KB and swing and snatch away without proper instruction. I had an amazing coach back in Ohio that taught me the competition swings and proper form. He was certified in Kettlebell-- not a crossfit wannabe giving out KB swing advise (THAT'S a whole other topic to discuss...).

Rowing--I started rowing in college on my own and briefly on a club team. My main motivation was fitness built while (surprise) going through an Achilles injury. I recently acquired a Concept2 indoor rower and have been slowly ramping up my workload and adding some quality.
Rowing is another sport where your form is crucial to avoid injury. My research advisor in college was a Div II varsity rower-- many mornings at the Eastern rec talking the intercellular signaling in myofibril and giving me tough talk on how to get my rowing improved. I really recommend getting a coach to help hone your form. Again, don't get advice from the Crossfit folks (OMG can they even spell 'form'?).
One downside I have found with rowing is that my muscle mass gains are significant compared to say, cycling Some may not find this a problem, but hills don't get any less steep and gravity sucks proportionately to how much you weigh. An upside is that my overall leg power improves--already I have seen significant gains in the short time I've been back to it!

Yoga-I do yoga once a week for about 45 minutes. I hate it. It's good for my spine/hip flexors and always feel better after. I will keep doing it.
I am by far nowhere an expert and I fall over a lot. I try not to let anyone see me doing it.

Core Work- you should all be doing this anyway. suck it up, get on the floor, and start some planks.

A Few More Thoughts

Don't try to equate your crosstraining to your primary sport. It is NOT THE SAME physiologic adaptation but you can reap the benefits of maintain muscle mass, cardiac fitness, and the physique that makes Her want to look your direction. Focus on getting more stamina at reasonable intensity then progress from there. Ask experts (or get the legit training books) if you like the activity or think you should keep it around.

For myself, the activities outside of running comprise 40-60% of my weekly training load. It ebbs and flows based on training goals, racing schedule, and my own selfish wants. "To each, their own" applies here.

In short, I don't just show up to an ultra race ready to run...I show up knowing my TOTAL fitness is where it needs to be to tackle this ultra. How we put those fitness puzzle pieces are up to the individual.



                                                                                                                               -P.

On Injury & Inflammation, Part II: Basic steps to keep inflammation working for you

The inflammation from training isn't necessarily a bad thing..to a point. Heavy training blocks and/or workouts often result in compounded residual muscle fatigue leading to recovery and further adaptation. What matters is keeping inflammation in check and keeping us training at a higher level and avoiding injury. giving your body the building blocks it needs and pushing the biochemical cascades of recovery always in your favor can keep training at a level otherwise impossible to maintain.
Sifting through all the hype that can easily stump folks, here are my top picks for keeping inflammation at productive, health levels:

1. Diet- I will not stress this enough. Crap in, Crap out. There are numerous ways to fuel the body and frankly there is no "truly right way" to go about it. One thing I can stress is making sure to get quality fruits and vegetables (organic), consuming good amounts of raw, unadulterated dietary fat, and focusing on consistently meeting your protein needs for muscle/tissue repair. Sugar, hydrogenated fats, and foods out of boxes are NOT your friend.

[That is brief private diet counseling in two sentences :)]

2. Massage- I see a massage therapist twice a month to get the aches out. It's an investment in my body that I feel has kept me free from getting a constant crop of aches and pains. It also has improved my blood pressure (stress hypertension).

3. Trigger Point/Foam Rolling- I got my first foam roller when I was in High School. The industry was just taking off, but I knew at that point foam rolling would be something I always stayed with. These days I use the TriggerPoint product line to keep my muscles in check between massages. These have been instrumental in my recovery from the ankle injury.

4. Sleep- I'm guilty of not getting enough. I do try, but being a workaholic and holding down a lot of professional projects does have drawbacks on my sleep. Shooting  for 7-8 hrs of sleep is ideal. I fall in the 6-7 hrs range myself.

5. Supplements- for the average American, I don't recommend a whole lot of supplementation outside of Vitamin D and Probiotic. Athletes however should embrace additional supplements as a way to boost recovery and speed along to adaptation faster. The key is nutrient timing and learning what you're needing to get the results you want!
    Supplements that I recommend:
Protein powders-- they're convenient, rapidly digested, and versatile. If following exercise they can be paired with carbohydrates to yield greater muscle adaptation. A great product to consider is Recoverite from Hammer-- it has garnered countless rave reviews and plenty of my own acquaintances enjoy the products with good result. With my dairy allergy I use their Vegan Protein powders

Branch-Chain Amino Acids (BCAAs)-- while found in some protein powders, these are often found in exclusive product lines.  Branch Chains are glucogenic, meaning they are readily utilized by the body in tissue maintenance because they metabolize much more like glucose. The BCAA travel in metabolic pathways that are exclusive of other amino acids, and yield gains in muscle tissue greater than protein doses with far less branch chain amino acid content but of equal volume.

Digestive Enzymes-In the late 70s and through the 80s the East Germany national teams used a great deal of systemic digestive enzymes for boosting recovery and one only has to look at the medal counts around that time to see their credit. Digestive Enzymes allow the body to 'switch' the immune cells in the body that are involved in the unspecific, or innate, inflammatory response to tame excessive inflammation. The enzymes have been used in place of non-steroidal drugs with good success and a certain Dr. Rodriguez of New York has given them credit for cancer treatment.
With my ankle injury I used Hammer Tissue Rejuvenator for limiting excessive inflammation in the joints and muscle tissues. The product includes a whole host of additional complementary anti-inflammatory and joint-building ingredients like Turmeric, Burdock, and Glucosamine. I recommend the product for daily or periodic use in heavy training blocks
---
training is a volatile process-- it involves the body's combustion of energy-yielding substrates while being put under a  complex metabolic thicket of physiological adaptations, only to do the thankless job of putting our bodies back together after the fact. The urgent need to create inflammation for handling this task should be understood as favorable and the process of recovery taken with patience and diligence.  Delivering the necessary substrates needed for the body to recover is the second-most important thing an athlete can do to improve (the first going out and training!)


"I don't believe in over-training, there's only under-recovery."

~Floyd Landis

How much? How soon before or after? How often? Nutrient Timing is KEY. stay tuned for future blog posts! 

On Injury & Inflammation, Part I: the good, the bad...and a badly sprained ankle.

We all hear about how inflammation is bad stuff. In a way, some people see all inflammation as a bad thing,  but providing we give ourselves proper time for recovery and adaptation there are instances where inflammation is the right thing to push our fitness to the next level. Other times inflammation results in acute injuries and overtraining.
Recently, I dealt with the frustration of a bad sprain in my ankle (not appropriate inflammation!). "Oh Patrick, we ALL get them. Shake it off." Unfortunately, this was my first ankle sprain EVER. I'm not known for the most stable feet on the trail, but I'm certainly known for the most durable ankles. I was horrified with the swelling, bruising, and aching pain that developed from the trauma. The blessing is that I was able to get off my feet and control the swelling and inflammation through ice, elevation, fluids, and plenty of anti-inflammatory foods/supplements. I had a pretty tough time with several of the ankle tendons and saw PT for rehab who diagnosed it with a class II mid-ankle sprain.

An introduction to inflammation: Welcome to my world
I deal with inflammation on a daily basis whether it is through seeing a patient with systemic body infections in the ICU or my aching muscles/tendons that are feeling the strain of training load. In medicine, we try to limit the damage done by the inflammation brought on by disease process and/or trauma. Whereas in sport, we focus on creating inflammation (workout) -- but not too much--and the ability to adapt from those stresses (recovery.

How inflammation develops in the athlete
The very event of "working out" generates inflammation in the body. The movement of substrate, fluid shifts, and blood gases create a volatile environment in which our body is perfectly adapted to deal with. Yes, that's right: exercise is natural. Back before we all worked behind desks or machines,  many people called it manual labor or daily farm chores. But one should never be afraid of exercise doing them harm!
The element of work is quickly followed with the period of recovery and subsequent adaptation-- substrates from food, hydration, and intracellular mechanisms (the details of which are for a different post!). Work followed by rest; we adapt from the stresses on our body. In the case of an athlete this adaptation means performance gains.

How inflammation can hurt us
There must be a time of recovery from the stresses of training. Adaptation is only after the body is ready for more work. Increasing volume, intensity, or having a change in the kind of activity (including spraining your ankle, doh) too quickly means the stress mounts up faster than the body can adapt. In the athlete this detrimental event can be seen as a drop in performance (HR, watts, pace, etc.) or outright injury.


So how do we keep inflammation in check and use it to our benefit? check out Part Two

It's HAMMER Time!

I am proud to be announcing Hammer Nutrition as a sponsor for this 2014 racing season! I first started using Hammer products back in high school right before XC or track practice by getting a gel in the belly to "top off the tank" for the workout ahead. Since that time I have used Hammer Nutrition products with immense satisfaction so this opportunity is quite an honor.

Why I Love Them
Hammer is a company that doesn't just rest on the laurels of it's athletes to promote an image-- instead it maintains an ongoing product development process and INFORMS the athlete about how to not only properly use the products but also WHY their products are leading the sports nutrition industry. As a Registered Dietitian and competitive athlete I found it really refreshing a company could take this approach and be so gosh darn successful! It proved to me time and time again that athletes want to know the products they're putting in their bodies.

A range of products that cover the entire spectrum of an Athlete's life and needs.
The most striking thing about Hammer is that they offer the largest and broadest arsenal of products to meet the ever-changing physiological needs of an athlete. It's not just offering a zillion variations of the same gummy candies disguised as fuel-- these are products with an emphasis on delivering the kinds of energy-yielding macronutrients and micronutrients needed to keep racing or training at a high level while recovering with gusto.
As a healthcare professional who works consistently 50-60 hour weeks with occasional weekend hours I especially love how Hammer Nutrition has emphasized recovery in their product lines-- an element to training that many athletes forget! Diverse proteins, carbohydrates, coenzyme/vitamin, digestive enzymes, spices, and herbs are utilized to deliver a more complete recovery process coupled with adequate and appropriate diet.

So it's a bunch of refined junk? You're a hypocrite! False.
Anyone who has listened to my talks or had any interaction as my client will know that I prefer unrefined, local, organic foods any day. But as Steve Born, the guru of development at Hammer stated rather precisely, the diet of an athlete can benefit from specific nutrient supplementation-- it's simply a matter on timing those nutrients and recognizing that nutrient need varies based on workout, intensity, training/racing goals, and time of year. On many occasions, Hammer products are actually less processed than what you might find in your local deli that a considered "real food" or even wholesome.

These are products I can stand by through my own experience and professional opinion.
I wouldn't use something that I thought was crap, Period. I'm not bullshitting or even making money off of using Hammer products. I've tried pretty much all the brands on the market and I stand by Hammer products because:

• They digest easier and gentler than many other products on the market.
• Hammer doesn't add extra coloring or flavoring to products just to make it look more appealing or try and convince you it's more palatable simply on sight/smell/taste.
• They don't use gluten derivative so it's friendly to a lot of people with stomach and gastrointestional issues against grains.
• Many of their products are vegan or vegetarian-friendly. As someone who is allergic to egg and dairy this especially nice!
• They use cutting edge science to develop supplements that are effective in maintaining performance.
  

So again, I am happy to announce the support of Hammer Nutrition and look forward to a year of training, racing, and new adventures.

As the year goes along I will be providing comprehensive reviews of some highlight products I use in my fueling and recovery.

Race Report: Fat Ass 25km

After my 2013 season ended with a DNF in Spokane I took a hard look at my motivations for running trail ultras and realized that it wasn't necessarily to run Ultras, but to just run trails...faster, harder. 50km is plenty far for me at this point in my running life and with enjoying large amounts of training between long races,  25km racing would be easier to race more often than 50km which (at this time) I like to apply a good 6 week build-up period.
So I started 2014 off with a strong result at the local Fat Ass here in Olympia.

In the forest...at what hour???
It was a cold start for the un-competitive-yet-still-competitive Fat Ass in Capitol Forest. I started the morning with an espresso, a deep stretch, and Hammer Bar. I made my pre-concoction that I drink usually 30 minutes before the start. Getting to the race site was easy; I could probably drive it with my eyes closed. Racing in your own backyard is both a relief and a burden: It is easy to visualize the course but yet you also know it better without competition and I often feel that trails take on a whole new look once you add the element of competition.

John put together a great run, yet again, and huge THANKS to him for getting it all organized. Dave and I marked the lower section (25km) of the course the weekend prior so I was confident the trail was well-marked!

The Start
I messed up the start by slotting in behind several people in the front that belonged in the back (grrr) but I quickly made up the ground and settled into the top-5 without feeling like I burned a match getting there. The first 4 miles are mundane and really it is was about getting comfortable with the pace (mid-7s at that point) and staying relaxed. A lot of people run the beginning sections hard because A). It’s flat(ish) or B). They’re feeling pretty fresh and want to pound trail. 
Keeping myself restrained at the start has always worked well for me and I couldn’t feel any strain coming through mile 5. One thing I did notice in these first few miles is how much slower racers were on the incline than the downhill— of course, I’m the exact opposite and have always been a born climber no matter the fitness level. Taking note of that was important for how the race would unfold.

Towards Falls Creek
When the trail started to gather steady incline a lot of people started falling back and I was comfortably bridging up to the two guys in the lead. No panic, just controlled effort to make up the margin because I knew there was plenty of time. I would run a half mile, take a sip of Fizz and just keep to my place. Eventually I caught and ran with the two lead runners until the descent into the Falls Creek Aid Station where I applied a little gas to open up what was an important margin on the runners behind who I had previously realized in the early miles descended better than myself. 

Making A Move
At the turnaround, I dropped off my now-empty handheld and made a move that played to my strengths and charged up the hill climb to gain as much time as possible before facing the downhill/flat miles later in the course. The runners that were on course behind were now coming at me, but most were quite nice and moved over for the uphill traffic. Keeping the pressure, I crested the climbs with what I estimated to be about a 2 minute gap judging by a quick over-shoulder glance on to the switchbacks. 

Final Miles
I kept an honest pace on the downhill sections and said to myself “no brakes, just light feet” over and over to try and keep the pace high. With legs that literally take up almost 2/3 of my body I always struggle to keep high speed on downhill trail. I was moving well when I could hear snot rockets behind me and footsteps matching mine…
One of the guys that was behind me at Falls Creek was now on my ass! He had CRUSHED the downhill and made up my hard-worked margin like it was nothing. Feeling a bit deflated, I reorganized my mental race and concentrated on keeping the pace as high as possible without burning too many matches. I knew at this point that this was going to be a race all the way to the line. 
The guy was from Corvallis, OR and was just loving to chat (breathlessly, I might add). I’m not one for conversation while running (especially racing…) and so I wasn’t much of a conversation partner to him but I happily obliged his request to pass in the last mile coming down the banked singletrack. At this point I would have much rather paced off of him than been the carrot to run past. When he did pass he opened up a good bit on me but I reeled it in to about 15 feet—a safe distance for one last effort and mental advantage to now be chasing.
That last effort didn’t come when I thought it would: This guy was blowing up quickly and I had happened to sneak a shoulder-back glance to see 3rd place coming in hard behind us— the Corvallis chatter-box and I had to go NOW!
With the sharp rise to the flat finish I opened up about a 2 second gap. Coming down through the campground we were shoulder-to-shoulder but I settled into the inside line for the final turn and slingshot (nice XC trick) into a kick to win by only a few seconds. 

Jenny was there at the finish to cheer me to the line and be the Grade A cheerleader for the racers charging in. Given that this was a pretty short but intense effort, I quickly found my gear and got in two gels, Vegan Recovery Bar, and plenty of fluid with Fizz to replete the glycogen and start the muscle recovery. I had to pull a shift in the ICU in the afternoon and early evening, but Jenny and I managed to celebrate the morning with a meal at Spar and drinks at The Mark. Overall, a good day! 


The Takeaway
It felt great to get in a good race after the disappointment of Spokane. I had run The Grinch trail marathon up at Gig Harbor in December to 2nd place, but this was a good result to see where my fitness lies for the Spring ahead. I think that my leg turnover and overall fitness has improved considerably in the past month, but my threshold speed and downhill ability remain lagging— but I have plenty of weeks to get things tuned up and try for good results later in March and April.