Saturday, February 28, 2009

How To Be Unstoppable

You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination. Ralph Marston

click to veiw picture
Today Andy, Rocky and I headed out to join Coach LeClair and the Mt. Wilson training group for their Saturday morning run.
Rocky Had never been up the trail so todays goal was to a rock that Andy and I call our special rock. We go to pray when were together or alone. We just love this rock.
We started just ahead of the group. We made it up in around 35 min. Rocky did awesome..It was a beautiful warm day. Rocky ran a lot of the trail which is great considering his body is long and his legs are short. He may not look like a runner. But he sure holds his own out on the trail. Remember trailrunners come in all shapes and sizes.

We made it back down and took Rocky home, we had a 9am date to run with two Bill's. We all met up in front of Lucky's. Our plan was to head up to the Manzanita ridge and back down. The Bills were here for the Belgium beer festival and wanted to sample some of the yummy beers. We headed back down 15 min. before our turn around because Bill Ramsey had plans later in the day. But first he wanted to have enough time to enjoy a couple beers.
We were all fine with the plan.
Out on the trail we ran into Carmella, Dean and Ben all doing a training run. It's always great when I see my SoCal friends.
I was dreaming of a smoothie as we headed back. I ended up getting a tropical sunrise. It was yummy.
Andy and Rocky are taking a nap right now. And I am going to join them.
Tonight we are going to the opening of a play called A Flea in her ear. One of Andy's Coworkers is in the play. I will write a reveiw on it later.
I'm not sure what Andy has planed for tomorrow but it's a surprise. He will head back up north with me and fly back home Monday morning. I hope everyone is enjoying their weekend.
The weather is awesome her in Sierra Madre. Gotta be close to 80.

Friday, February 27, 2009

All is evolution, all is cyclical, therefore endings lead to new beginnings. You cannot begin without an end. If you cannot let go of the past then the past constantly recreates itself. Look now to the future and the paths to your goals will again become clear. Obstacles or limitations will be surmounted and lost or forgotten opportunities will again be presented. Success is now within your grasp but realise that to maximise that success new ways, or new methods, could make life so much easier.
© Stephen Haynes

Ok so the other day when I was complaining about running on the road and how there is no beauty in road running.....I opened my eyes and looked up into the sky and this is what I saw on my 8 mile run. My Mission Peak so beautiful in the distance with the fluffy clouds looking down on her.
I am totally wrong there is beauty when running the roads. I just need to look up once in a while so I see it.
I am visiting Andy Kumeda in Sierra Madre..Of course Rocky is with me. I think Andy always misses Rocky more than he misses me ..That's ok I totally understand.
I always have fun hanging out with Andy he is always so thoughtful and plans something new and fun when I visit. We will be going to a Play tomorrow that should be super fun. That's something we haven't done together.
Today while he is at work I will go to Visit my friends at Team crossfit Academy located in Monrovia at 130 E. Walnut ,and then run. I also need to go buy a humane trap for a unwelcomed visitor at Andy's. It appears he has a Rat. So I will go to the pet store to see what traps they have. We don't want to kill him. Just catch him and let him go out on the trail. If anyone has any suggestions please let me know.
I miss you so much that you're always on my mind. I love you so much that you're always in my heart."

Wednesday, February 25, 2009

New Beginning
Release your worries and your cares, just let go as if you had no idea of what might or could happen. Don’t hang onto the idea of loss or failure because, if you let go of all you think you want, want will be replaced by true happiness. What you need will be given or will manifest itself, even though it is unlikely to come in the form you think it should. All mistakes are eventually corrected as the universe takes a hand in your affairs.
©Stephen Haynes

These images were taking last week on my 100k run along the Ohlone wilderness. Most people don't realize to reach the trail to this wilderness it's at most a 30 min. drive to get there. So if you live in the Bay Area there is no excuse. You can access the trail starting points Fremont, Sunol or Del Valle.
Do yourself a favor and get out and explore the beauty this area has to offer.
Today I dropped my Vehicle off to get serviced so ran the road. Not much beauty in that.
Rocky and I will be heading to Sierra Made after I get off of work tomorrow. Going there to train and visit. Hopefully there will be no rain this weekend.

WOD " Tabata"
Push-ups -Sit-ups- Squats.

Tuesday, February 24, 2009

One Kind Action Leads to Another

No kind action ever stops with itself. One kind action leads to another. Good example is followed. A single act of kindness throws out roots in all directions, and the roots spring up and make new trees. The greatest work that kindness does to others is that it makes them kind themselves. Amelia Earhart
I'm not fast but my new shoes are ;) This is my second pair of adidas adizero's and I love em..The new color is bright yellow a very happy color makes me think of the sun.. I didn't have a whole bunch of time before crossfit so I thought why not just go as fast as I can for 10k..Well my PR is 43 min. I only know because I have only run 2 10k races. It was on a hilly course even, but it was back when I was 18 pounds lighter, 13 years younger and I was a road marathon runner.
I usually run my 10k times on Alameda creek trail in 50 min. when I push hard.
I just look at my watch and go. Today I wanted to push to see what I could do..No camera no phone just my gps and a hand held bottle and my MP3.
I'm happy to say i ran it in 45 min. My right knee is hurting a little from running hard. Just not use to it. But we should try getting better at things we don't like and running, short and fast is something I don't like. I will continue working on it.
I wanna start training with coach Will who is training for the crossfit games so if I run short and fast with him I will get better.
I took the pictures after I recovered for 10 min. I did feel a little sick after. I did a short 1.5 easy recovery run then went to crossfit.
I did Angie today since it was a rest day we can pick what we want. I didn't do rx pull-ups I did jumping. My new goal is no more jumping pull-ups. If I can do only one kip at a time that's what I need to do. Coach Will really helped me by talking with me and now I want to get my kipping pull-ups down.
I was doing great but when I stopped going to one world for a few months and crossfitted at home I didn't do pull-ups.
I also hurt my neck when I didn't dump the weight one day. That set me back for a bit. But now it's time to get with it and face my weakness.
I hope you all have a great day.
100 pull-ups(jumping)
100 push ups
100 sit-ups
100 squats

Monday, February 23, 2009

Great People

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. Mark Twain

I love this picture of Rocky.I took him out for a 3 mile run today. It rained yesterday so I didn't take him out. He was super happy today to get out. For a little dog with a big yard he goes crazy if I don't take him out at least every other day
Life is full of challenges lately , well it has been for a while. I have no idea where I will be living in the next 6 months. I told my sister two years ago I would stay until April 09 and it's coming up. I want out of my current living situation it's just not working for me. We were suppose to sell the house this year. But not sure if it will happen. I know I can't afford to live alone and finding a place to rent with a dog will be tough. All I can do is pray everything works out.
It's not like I have to leave anytime soon. So I still have a place to live.
WOD 2/23/2009

"Tabata Fran"

Complete 2 alternating Tabatas of thrusters (M:95#/W:65#) and pull-ups. A Tabata is 20 seconds of work/10 seconds of rest. If the session has more than 8 athletes, the rest period my go to 15 seconds for logistic purposes. This workout is 16 rounds of work. You will alternate movements every round. 20 seconds of thrusters, rest, 20 seconds of pull-ups, rest, etc. Your score is total reps for the whole workout. It sounds like a lot, but really, you are only working for a total of 5:20. No problem right?

After the workout, rest five minutes then complete the following at your own pace:
  • 30 Abmat sit-ups
  • 30 good mornings with a bar
  • 30 GHD sit-ups
  • 30 back extensions
  • Hold an L-sit for a total of one minute
7/8, 6/8, 5/8 , 5/7 , 5/7 , 5/7, 5/7 , 7/6 total 106

Sunday, February 22, 2009

Faith is Knowing One of Two Things....

When you come to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught to fly.
Edward Teller

I just recently started reading up on Orbs. I often get them in my pictures. I like to believe they are my Angels watching over me. I know many people don't believe in things like this and that's ok. I have them in many of my pictures. Day, night sunny, rainy or cloudy doesn't matter the Orbs have been showing up in my pictures for years..... I can't explain it....

What are Orbs????

Orbs are pale and circular anomalies, sample right, that have been linked with the paranormal.

Orbs can be of any color, but are typically off white, can be any shape, but are usually circular. They can appear crisp or fuzzy, in isolation, multiples or clusters.

Orbs, properly, are seen on stills photographs (usually from digital cameras) or on nightshot camcorder footage since the mid 1990s. Various circular light anomalies have been seen with the naked eye, but these have little to do with 'orbs' (see your questions answered).

Orbs range in size within a photograph/screen but they tend to appear smaller than 1/10th diameter of the photo frame. Also, orbs tend to be seen in 'haunted place' - hence why people think they are paranormal - but there are very specific reasons for this (see your questions answered).

I decided to sleep in today and just run 10+ miles on the Alameda creek/Quarry lakes. I needed to rest since I only slept like 4 hours the day before. My legs felt good. I am feeling strong and am excited about running C2M 100m.
It rained a little but mostly just sprinkled a bit.
There were very few people out on a Sunday but maybe the rain kept them in.

Rocky and I will be doing a road trip to Sierra Madre on Thursday afternoon. I hope to get a few good trail runs up on the Mt. Wilson area trails. Should be fun. Hopefully the weather is nice so Rocky can do a 3 miler on the trails while we're there.

Saturday, February 21, 2009

Embrace the New

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.
Alan Cohen

We had a blast on our 60 mile run along the Ohlone. The weather was beautiful and it was great just to be doing what we love so much.
We started at 6:20am from Jerry's we were planning on going 64 miles but things can change during a training which is fine. We all ran out of food.
I forgot my snack bag, I had all my shot bloks and gels in there. I ended up only taking 3 packs of shot bloks and two gels and some corn chips. Not enough for being out 18 hours.
click to view
Jerry planned on meeting up with us but he started late..He finally caught us near Johnny's pond in Del Valle. I was Lucky he came out because he shared his supplies with me. We decided to try running some trails off the beaten path. Joe didn't want to go down to Del Valle. Well Mylinh was worried about him not making it back out. So we went on an adventure.
There was still snow left up there from last weekends storm.

Jerry and I left Mylinh and Joe at Rose peak ,we planned on waiting for them along the way. We got pretty far ahead and I thought we could wait in the bathroom in Sunol. It got cold, so we climbed out up to the road to wait.
We could see their headlights off in the distance so waited to regroup. We all headed to mission Peak together.
Mylinh and Joe headed stright down, while me and Jerry started up the Peak
. I had told Jerry earlier of headless chicken bodies and blooded shirts and feathers in the Mission Peak area that I saw Thursday. It looked to me like a ritual was preformed in the spot.

As we headed up the peak there was a weird and erie feeling..There was someone shinning a spot light on us. It was very strange. We kinda got a little freaked so headed down. All the way down the peak we could see this light. When we arrived at the parking lot there were no cars. I thought who the heck was up there in the cold for that hour shinning that light. We felt better about just heading down. We ran to Jerry's house and along the way, there was a man at 1am out walking his dogs. I thought that was strange too...We were happy to make it back to his house. I ended up having to drive him to his car which was parked near Sunol at 2pm. I was home and in bed by 3am.
I had a blast..I am feeling really good about running Coyote two moons 100. Just a couple more training weeks left.

Thursday, February 19, 2009

Personality vs. Character

Personality can open doors, but only character can keep them open.

Today I took Rocky out for a run as used him during a crossfit wod. We both have fun doing it. I can tell he does for sure.
We ran 3 miles and did 50-40-30-20-10 squats,lunges, push-ups, handstand p-ups and Burpees.
It took around 48 min.
I wanted to take it easy today since tomorrow we will be running the Ohlone 100k.
I hope everyone gets to enjoy there weekend since it looks to be nice weather in Cali. anyway.
I often think how lucky I am Rocky picked me. I adopted him from a small breed rescue place. He came up to me and he was barking like crazy and agreesive. I couldn't even pet him. It took him a couple minutes but he fell for me and I feel for him. We have been together for 5 years. He is really the best little four legged friend.

The call of destiny is strong, so follow what you know to be right and true. If you ask the universe for help, inspiration or guidance be assured that it will be supplied. Persevere with the sure knowledge that what will ultimately transpire will be, not only as good as you think, but will in fact be much better than expected. Have faith in the future, your long-term goals will surely be fulfilled. Remember though that it is the power of commitment that makes it so, not just idly wishing.
© Stephen Haynes

Wednesday, February 18, 2009

Look Ahead

Nobody gets to live life backward. Look ahead, that is where your future lies.
Ann Landers

So today I was going to get up at 5:30am but I set my alarm for pm. What a dummy so I just decided I would run 8 miles on Mission Peak and do 50 squats every 2 miles. I also did tabata squats at the top. Doing squats builds strong legs. And that's just what I need to have next month at Coyote two moons to finish in a good time.
Everyone who runs me knows this rock. It is where I stand on the top when on Mission Peak. It is actually the high point on Mission peak, not the pole which most people think. I stand on this rock and always say a prayer to my loved ones who have passed away. I ask my angels to guide me and to watch over me when on the trails.
I was actually happy I was out later then planned I saw a pair of Mule deers that looked to be in love standing near a rock just watching me run. Had I been earlier I wouldn't of seen them.
Mount Diablo looked foggy and Rose peak looked to have a lot of snow still.
I am running 100k on the Ohlone Friday starting at 6am from my friend Jerry's house. If anyone else wants to join us let me know. Mylinh, Joe and Jerry all plan on running 100k with me. Three of us are training for Coyote two moons. if the weather is good and I feel great I may go back out longer..Maybe 100 miles we will see ;)
Live is challenging me in many ways I'm still working on figuring out how I will pay for the race's I wanna run this year. I plan on going for a few speed records on a few trails too. But that doesn't cost much. No entry fee. I am just giving it up to the universe and hopefully the answer will come.
Beautiful mule deers below Mission Peak.

WOD 2-18
run 2 miles 50 squats 4 rounds. Didn't time myself. Totally 8 mile run 200 squats.
Tabata squats 20 sec. work 10 sec. rest 8 rounds (16 reps) low score

Tuesday, February 17, 2009

Gratitude Unlocks the Fullness of Life

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow. Melody Beattie
I started my 7 mile run in a sprinkle but it quickly turned into a down pour. Did I tell you how much fun running in the rain is. It makes me feel like a kid. If you have the right gear it can be fun. I ran along the Alameda creek trail and finished with a run in and around Quarry lakes.
It works out great on Tuesday to run there for me before my 12pm crossfit class which is just a few minutes drive from there.
I often think ultrarunners are badass for running in extreme conditions. But as I was running today I counted at least 10 fishermen sitting in the rain in these less then perfect conditions. They didn't have the best gear on but I guess they were determined like me but in a different way. They wanted to catch some fish and I just wanted to get a fast run in.
After seeing them I thought to myself they are way hardcore..I couldn't sit there for hours in the rain and cold. Sure I can run in it but I'm to wimpy to sit in it.
I hope they reached their goal and caught a fish or two. I reached mine and had fun just running in the rain.
Happy to be almost done my run in the puring rain. Notice Mission peak in the background.
WOD 2/17/2009

Complete five rounds for time of:
  • Row 300m
  • 30 push-ups

Your goal is to finish this workout in 8-10 minutes.

My time 16:05 rx'd

There has been only 1 person so far today that has finished the wod in under 10 min. I was hoping for under 15 min. but I was happy doing in under 17 min. after running 7 miles.

Monday, February 16, 2009

There is Always Another Chance

If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call "failure" is not the falling down, but the staying down.
Mary Pickford
Andy had a tough run yesterday but hung in there. I ran 11 miles of the trail and it was beautiful. I got to work at the one and only aid station that all the 50k runners past through 4 times. I like being able to give back and help at a race. The runners were lucky the weather was windy and cool. They were lucky it didn't rain.
Andy with 5 miles to go hanging in there.
Heading out on our road trip to the Morro bay area.
Taking Rocky out for a little walk in Sierra Madre

The Past...
Rash decisions or actions undertaken without forethought could result in a dead-end. Don’t just blindly forge ahead. Re-examine how you have dealt with situations in the past, they may not be the way to deal with things now. Perhaps new thinking, or a new way of doing things, is what is called for now. In spite of everything you will learn from your experience and shake off those blocks or obstacles. Sometimes you need more perspective so stand back and take a second look.
© Stephen Haynes

Saturday, February 14, 2009


Change and Challenge

Change has a considerable psychological impact on the human mind. To the fearful it is threatening because it means that things may get worse. To the hopeful it is encouraging because things may get better. To the confident it is inspiring because the challenge exists to make things better. King Whitney Jr.

(Saint) Valentine's Day is a holiday celebrated on February 14 by many people throughout the world. In the West, it is the traditional day on which lovers express their love for each other by sending Valentine's cards, presenting flowers, or offering confectionery. The day was originally a pagan festival that was renamed after two Early Christian martyrs named Valentine. The day became associated with romantic love in the circle of Geoffrey Chaucer in the High Middle Ages, when the tradition of courtly love flourished.

The day is most closely associated with the mutual exchange of love notes in the form of "valentines". Modern Valentine symbols include the heart-shaped outline, doves, and the figure of the winged Cupid. Since the 19th century, handwritten notes have largely given way to mass-produced greeting cards.[1] The sending of Valentines was a fashion in nineteenth-century Great Britain, and, in 1847, Esther Howland developed a successful business in her Worcester, Massachusetts home with hand-made Valentine cards based on British models. The popularity of Valentine cards in 19th century America was a harbinger of the future commercialization of holidays in the United States.[2]

The U.S. Greeting Card Association estimates that approximately one billion valentines are sent each year worldwide, making the day the second largest card-sending holiday of the year, behind Christmas. The association estimates that, in the US, men spend on average twice as much money as women.[3]

Friday, February 13, 2009

Life Purpose

When you heed the calling of your heart, you are following your purpose. Having purpose in your life gives you the courage to do the things you are meant to do. When you are purpose driven, you have learned to listen to your intuition and never let no get in your way. Rhonda Britten

I started feeling a little better but I woke up this morning feeling worse. I will head out in the rain for a run in a couple hours. I know what you're thinking why go run if you're not feeling good. It's just a 3 mile road run to Whole Foods to get some herbs for my flu. I'm hanging out in SoCal the next few days. I will be working at the PCTR race here in SoCal.
Tomorrow I will hangout with my Monrovia crossfit friends. They have a training run for people training for the Mt. Wilson trail race. I will run with them then head up the Mt. Wilson trail for a longer run.
For now I'm just hanging out with Rocky.
I hope everyone has a wonderful Valentines day....

If you're in love Valentines should be everyday and not just a day to celebrate once a year.

Todays WOD

Wednesday, February 11, 2009

Living Fully

Live all you can; it's a mistake not to. It doesn't so much matter what you do in particular, so long as you have your life. If you haven't had that, what have you had?
Henry James