6/12/06 Things NOT to do with your elbow

So after feeling rather accomplished with my first place in division results during Sunday's Valley Crest Half Marathon, I went climbing with some friends at an indoor rock climbing gym called Rockreation. Now my friends and I have been going twice a week to this gym for about 2 weeks now trying to build up our strength for outdoor climbing. Around 2:30pm, I started climbing a particular route that I've climbed at least FIVE times before which has a really nice crevice going all the way from the floor to the ceiling (25 feet or so) and is perfect for jamming your feet or hands into for nice secure holds. I was almost to the top when I couldn't find a suitable grip near the outer portion of the crevice, so I managed to get my entire left forearm from elbow to fingertips in just the right position deeper into the crevice for a really snug hold. That allowed me to move first my right foot to a good rock, then my left foot. So then it was time to remove my left forearm from the crevice and touch the ceiling indicating to my belay partner down below that I'm ready to be lowered. Only my forearm didn't move. Not even a fraction of an inch. I pushed it up, I pulled it toward me, the away from me deeper into the crevice, I pulled straight down, I twisted left then right. Nothing. No movement what so ever. I pulled so hard that I tore skin on both sides of my elbow. Nope, just wedged it in tighter. I started losing sensation in my fingers and they were probably turning blue, but they were so deep into the crevice that it was hard to see color. Meanwhile at least two little kids and one adult had managed to climb completely up and down the route next to me while I contemplated my predicament. Finally, the adult, on his second ascent noticed that I'd been in that exact same spot for quite some time and asked if I was okay. Using the most calm and discreet tone I could muster, I whispered that I was stuck. Then, in the most thundering voice I have ever heard, he immediately shouted down below to his belay partner, "SHE's STUCK!!!" And now every other climber, staff member and and anyone else within a two mile radius who had ears was directly below me. At least fifty pairs of eyes watched as a staff member made his way across the gym floor with a long fireman's ladder in one hand and plastic gallon jug of liquid soap in the other. But wait, the best part is that my friend Don was there. Don was at the Valley Crest Half Marathon and took a photo of me crossing the finish line earlier that morning. Well, guess who's camera still had film left when he dropped by the rock climbing gym?

It was a valuable lesson that I learned about where I should and shouldn't put elbows (not allowed on tables during dinner and not to be put in crevices when climbing, but okay if fighting in a UFC bout or if I want to play dirty in a hockey game.) I was only about 5 percent panicky, but mostly about 95 percent embarrassed. Of course, now I have a really funny story to tell. So far, the few people I've told have all found it HILARIOUS. Each time I tell it, I'm definitely going to embelish! For instance, next time there will be at least THREE HUNDRED other climbers who stopped what they were doing to watch the rescue.
Warning: Photos are posted below. Please refrain from suffocation due to excessive laughter and keep your elbows where they belong.

                                     Are you really stuck?      

                   Sending the ladder. 

       Sir, this rock looks dirty. Could you send up some soap please? 

                         Free at last! 

6/11/06 Valley Crest Half Marathon

Too sleepy to write anything.
1:43:12
First place in division.

Valley Crest Half Marathon Results

5/27/06 Racing Downstream

This was the only weekend this month that I didn't have to run a race so my friends and I went river rafting! I hadn't slept the night before because of a late hockey game. Staci had never gone rafting so she was a little nervous. Michael had us laughing our heads off during the three hour drive. And Joanna was the token "sane" friend.

Staci, Joanna, and Michael on the bus.

Angela & Michael couldn't hurt each other despite our best efforts because the life jacket provided too much protection. Hey, maybe we should wear those ALL the TIME!

Staci and Michael get comfortable on the water!

After surviving a horrific bike accident, Michael's tushie hurt every time he hit a bump. Here you can see how brave and stoic he is despite the agony coming from his back side!

We survived and were pretty pleased to be back on land. Little Miss "I've Never Been Rafting" Staci is excited about going again! One of the highlights was watching Michael try to ingest gallons of river water through his face. My second favorite part was the nap during the car ride home while Joanna drove!

5/20/06 - Bishop High Sierra 20 Mile: "Checkmate!"

Bishop has always been one of my favorite races. Probably because it's named after a chess piece and this race requires a lot of strategy. And the views aren't bad either!

My plan began with arriving Friday in order to acclimate to the altitude and do some fishing in the Sierras.

Then I went to the pre-race dinner and briefing where I caught up with many of my running buddies. Everything went according to plan. I ate my pre-race standard meal: steamed white rice from the local (only) Chinese restaurant. Here's Xy (pronounced Chrissy). If you think she looks good here, wait til you see her running Badwater in July!

Photographer Don, Xy and King Bill.

Michelle, the Queen of Speed!

After dinner, the wind and the rain came full blast. So I retreated to the room and went to bed. The next morning, my opening move had to be made: what to wear... Since it was still dark, this was a tough call.

At the start, I put my game face on and told Scott how brave he was for doing the 50 mile event (yes, I'm standing on a log).

The race is unique because it features the 50 Mile event, the 50K event and the 20 Mile "Fun Run" but runners are permitted to switch distances mid-race. One part of my strategy that I was quite set on was that I would NOT be switching from the 20 to anything with the number "50" in it.

At 6am, it was time to put the game plan into action.

I reminded myself to run a smart race, not to strike too soon. Then I slowly approached the long steady hill. To my amazement, my tactic worked. I attacked the hill, but kept a steady pace and maintained my breathing. I stayed calm as I maneuvered over and around many rocks. Most importantly, during the "heat" of the battle, I recalled some valuable advice from the wise race director, "Be weary of rattlesnakes."

3:07:14 - 1st place female, 5th overall.

Five minutes faster than last year!

Afterwards, I let my guard down and had some fun. Here's Chris Rios, the race director for the Ridgecrest 50K, passing the post-race field sobriety test.

I really wanted to lay down and go "Knightey-Knight!"

Receiving 1st place female award, which included free entry into next year's race. Hmm: 20, 50K or the 50 miler? So many possibilities...

5/13/06 Malibu Creek Trail Challenge - 14 Miles

Malibu in May usually gives me nightmares. Visions of the four mile uphill agony called "Bulldog" is enough to seek out the nearest confessional, even if you're not religious. "Forgive me Father, for I have sinned and I'll do anything, I beg you, just PLEASE don't make me run up Bulldog!" I'm telling you, if Hell was on top of a hill, this would be that hill. This year, Mother Nature or God or someone actually took a little pity on the runners because the weather was Heaven sent: "May Gray" overcast skies and a cool breeze with temperatures in the mid fifties. Now that the race is part of a series sponsored by Xterra, the course markings were excellent. The thick fog was quite a blessing since it prevented me from being able to see just how steep some of the hills were. The conditions allowed the top female finisher to break two hours, possibly a new course record. (Will check when the race website is updated.) So thanks to the race organizers for working a weather miracle and please pray for another cool day at Bishop on May 20th.

Xterra Scramble SoCal Trail Series Results



And we're off... If it looks like we're slow, it's because we know what's coming.



Diana is amused as Greg pours himself a drink, or two.




2:10:42, 3rd place in division and six minutes faster than last year.



Blisters + Safety Pin = Fun!


This woman is older and faster than you think.

Congrats on 2nd place in your division Kathy!



Keith made the hill look easy.



Lisa and I were thrilled to make it back to the car.

5/6/06 Wild Wild West - Lone Pine, CA

Some people never learn: Running at 6,000 feet altitude isn't easy for a sea level city girl. Luckily, I entered the 10 mile race, not the marathon or 50K, so I kept the suffering to a minimum. I did the same event two years ago with a time of 1:37. This year was 1:32 which was good enough for 1st place female and 3rd place overall. I was pleased considering I played a hockey game the night before and got about two hours of sleep. There was a grueling three mile climb at the start with lots of sand. Miles 5-7 had some speedy downhills, but every now and then, a patch of soft sand would interrupt an otherwise nice steady pace: "left, right, left, rrrrrriiiiiiiiigght... left, right." It was almost as comical as inadvertently swallowing herds of mosquitos. My theory on why I didn't bonk: the mosquitos must have been full of GU and Cytomax that they injested from sucking on other runners' blood.

Very tormenting finish. The last two miles were uphill.

If I remember correctly, I'm saying "Got air?"

Well at least I didn't just have heart surgery a few weeks ago like some people... At this rate, I may need the number for his cardiologist!

Don Feinstein & John "I've Got Heart" Holcomb.

Santa Monica Mountain Goats: Scott, Elena & Christian.

The Happy Couple: Dana & John. He won the 10 mile and she was third in her division.

Angela & Staci at the Whitney Portal Waterfall.

You know you are tired when sitting on a chair made from skis is actually comfortable...

4/1/06 Moab Marathon

300 runners participated in the Moab Marathon on April 1st. Well, it would be much more accurate to say that 300 runners were FOOLED into participating in this event. Online, the course profile looked rather inviting. It appeared to have a relatively slight uphill for the first eight miles, then a nice long downhill until mile 22. It also showed a starting elevation of 6,000 feet, finishing at 4,500 feet above sea level, and the last two miles slightly uphill on trails. What the online information DIDN'T convey is the wind speed, or more importantly: the wind direction. Now keeping in mind that everyone says Moab consists of beautiful canyons and cliffs, I looked forward to seeing some amazing scenery. Problem was, I could barely look forward during some of this run. I was too busy being blown backward. During mile 22, I fully expected to see video cameras mounted overhead on the rock walls for the race director's viewing amusement as runners were redirected three steps back for every half step forward. But I didn't see any, so I assume they must have blown away from their positions. When I was able to see without dirt being blown into my eyes, there were some truly spectacular views. The start was especially breathtaking as it was at Dead Horse Point - so named because horses killed themselves trying to get down the canyon to drink the water below (no fooling). Well, I didn't blow away or fall down a cliff, and somehow managed to finish third female in 3:30:05.

Click here for the Moab Marathon results

The pilot and co-pilot on the little plane from Salt Lake to Moab.
I was the only passenger, but they still wouldn't let me fly.


The most amazing scenery ever.
Well, maybe not in this picture, but definitely inside the park.

You can't really tell just how big this is.

So I put it in perspective for you.

Tight rope walker.


Dead Horse Point - so named for the horses that killed
themselves trying to get down the canyon for a drink of water.
This is where the marathon started... Yep, that's what I said too.

Windy and cold at the start of the race.


Met a new friend Monica at the Slickrock Cafe. She's from Reno.
This was her third marathon, she finished in an impressive 4:02!

Beautiful and windy canyon.


Third place finish award made from cedar - smells really good!

3/5/06 Palm Springs Half Marathon

On Sunday March 5th, approximately 400 runners participated in the Palm Springs Half Marathon. The race was appropriately held the same day as the Academy Awards since some of the runners (namely me) were starring in a role that required a good deal of acting. Specifically, acting like I knew what I was doing since I have only done one other half marathon before and that one was a trail race. I knew this role would require going faster than marathon pace and slower than 5K pace, but there's a lot of room for improv in there. I felt great for the first eleven miles, and then came the "Crash." As it turned out, I averaged a 7:12 pace, ran a 1:34:05, and was the 8th female, 2nd in my division. So I didn't win, but like they say, it's an honor just to be nominated, right? I'd like to thank the Academy, my co-star Brian P. for running the last quarter mile with me, and my director John Medina for guiding the way.
"Good Night, and Good Luck."
Click here for the Palm Springs Half Marathon website

5K Goal 2/11/06

Ran the Los Angeles Kings 5K this morning in 19:35!!!
Napping now, more details later.

(Yawn... stretch, rub sleepy eyes).
It was a brilliant day for running in downtown Los Angeles and an even better day for going to a hockey game and then taking a nap!

My history with the LA Kings 5K race resembles a roller coaster ride. Let's review my love/hate relationship with this particular event:

2002: First Annual Kings 5K. This was a "love" year. The first year they had it, I was first female and the prize was a SUITE to a Kings game! Myself and 19 of my friends had a great time in that suite so the pressure was on to win it again the next year.

2003: Second Annual Kings 5K. Unfortunately, this was my first and only DNF (did not finish). Out of all the marathons and ultras I've done, the only time I've ever quit was during this particular 5K. In my defense, I had pneumonia and probably should not have even attempted it, but really wanted to win again. I tried my best for about two miles, then my lungs started making really unhealthy wheezing sounds. This was a "hate" year.

2004: Third Annual Kings 5K. This was another "love" year. Although I ran one of my fastest times, I only received second place. But even so, the prize was a really cool Kings jersey - something I had always wanted. Turns out, the first place female received a jersey too, but hers was signed by one of the players. The prizes did not include a suite, so I was relieved.

2005: No race this year due to the NHL lockout - clearly a "hate" year.

2006: Ran a PR, got third place. It was my friend Reggie's first 5K. Then we went to the Kings game where the Kings won in overtime! Happy that hockey came back, that I got my PR and that the Kings finally broke a seven game losing streak. I was especially happy that the cat was napping on the couch so I had the bed all to myself during my nap.

Undeniably, there is a very distinct pattern of ups and downs that has been established over the past few years with this race. I certainly don't want to disregard this little history lesson, so I may decide to skip this race next year!

Here I Am!!! 1/25/06

In case anybody is wondering, I came in second in the Trail Runner Magazine Championship Series. In August, my office announced a promotional exam that required some intense studying. The test was 11/5/05 and I scored a 97%. Unfortunately, I did a lot of sitting during those months. It's too bad there weren't any "Couch Potato" magazines sponsoring a Lethargic Championship Series during that time, because I certainly would have finished well.
This year, I've set some goals for myself: first and foremost I want to break through the 3:20 marathon plateau. My last two races have been 3:20:14, Death Valley Marathon in December 2004 and 3:20:20, Vancouver International Marathon in May 2005. It would also be nice to run a 5K under 20 minutes and get my weekly mileage back up to about 50 miles a week. Some non-running goals include doing more yoga, getting to work on time, and sleep, sleep and more sleep - at least more than 5 hours a night for a change. (Note, I manipulated the clock so the time listed at the bottom is not accurate because let's just say it's really early o'clock A.M. and I have not yet gone to bed!)
In order to achieve these goals, I've begun doing both Track/Speed as well as Core/Pilates workouts twice a week. Fortunately, an angel coach has graciously agreed to take me under his wing for the speed workouts. I still have the same amazing Core trainer and I wisely found a wonderful sports massage therapist. So now that I have the Coaching "Dream Team" in place, all I have to do is follow the Nike slogan and "Just Do It."
Since January 1st, my schedule has looked like this:

SUNDAY: Either hill repeats in sand (see pictures below) or long tempo run.
MONDAY: OFF (unless you count hockey practice in the evening)
TUESDAY: Speed/Interval workout.
WEDNESDAY: easy 4 mile recovery run, and an hour of Core/Pilates.
THURSDAY: Speed/Interval workout.
FRIDAY: easy recovery run, about 4 miles; 1 hour pre-game nap, ice hockey game in the evening.
SATURDAY: Long trail run with the Santa Monica Mountain Goats, then straight to the studio for an hour and a half of Pilates/Core, then a massage.

The part of the plan that isn't quite in place yet is more regular early morning DVD yoga sessions. Hopefully that will work itself out once I start routinely going to bed before today becomes tomorrow!
Since I've been on this schedule, my mile time has dropped from 6:25 to 6:19. Of course, my body has been a bit crankier, but again nothing a little extra sleep can't fix.


That is not a real smile, because I really
didn't feel like smiling at that moment!


100 meters long with an altitude
increase of 100 feet (six repeats).


The smoke coming from my calves is not visible in
the photo, but I'm smiling through the pain.

Los Angeles Sports & Fitness Magazine 9/1/05

This is an article from the September 2005 edition of Los Angeles Sports & Fitness Magazine:


Happy Trails

Trail runners Dale Reicheneder and Angela Brunson are
frontrunners in the nation's top trail running series
By Heidi Creed

Over the hills and through the woods, competing for the national title they go. That version of the classic song is quite appropriate for competitive trail runners Dale Reicheneder, 39, and Angela Brunson, 34, the leaders of North America's largest trail-running series organized by Trail Runner Magazine.
The Trophy Series, scheduled from March to September, consists of 120 races across the U.S. and Canada with distances ranging from 2.3 miles to 101.8 miles. The various races are not for the weary as they are loaded with courses that traverse mountains, cross creeks and meander through forests. The series is divided into two categories: Ultra Distance and Marathon & Shorter Distance, with runners earning points simply for finishing and bonus points for finishing in the top three.
Reicheneder is leading the men while Brunson leads the women, both in the Marathon & Shorter Distance series. While the races span the continent inviting trailrunning enthusiasts from across the country, we can be proud to have Reicheneder (Malibu) and Brunson (L.A.) call the Southland home.
WHO ARE THEY?
Sure, they are focused, eat sensibly and run with clubs, but Reicheneder and Brunson are not slaves to competition. Nor do they have sponsors or endorsement deals, they pay for 100 percent of their expenses. While they both thrive on the feeling of accomplishment and share similar careers as attorneys, the comparisons end there.
Brunson doesn't track points or keep a master calendar, while Reicheneder meticulously tracks distance, time, course and race information for each event. Brunson enjoys celebrating the experience, while Reicheneder won't settle for doing any less than his best. Reicheneder is a born runner, while Brunson became a runner later in life.
SHOW ME THE CHALLENGE
While genetic abilities probably have a lot to do with Brunson's accomplishments, she didn't start running until 1999 when she made a New Year's resolution to run a marathon.
"It all started with running around my .2-mile block once more each day," Brunson said. "By the 16th day I had to carry a box of wooden matches in my left hand and transfer one match to my right after each lap in order to keep count." This training was just the beginning. Brunson finished the 1999 L.A. Marathon in a respectable 4:09. She modestly chalks it up to her passion for travel and an addictive personality, but that year Brunson trained to improve with each subsequent race. Rock 'n Roll San Diego (3:45) and Chicago (3:29). By 2000, she dubbed herself a 'serious runner.' She no longer bought shoes for how they looked but rather how they performed. She read some books, joined running clubs Track Club LA and the Santa Monica Mountain Goats and finished the Boston, San Diego and New York marathons. Always seeking the next challenge, she attempted her first race longer than a marathon in 2001. At the San Diego One Day event she circled a track for 24 hours and logged 107.42 miles, earning first-place female honors.
In spite of her success, she still doesn't live to run. "I feel that my training is essential in reducing the stress associated with my job, so it is really more accurate to call it a 'natural fit' as opposed to a balance," said Brunson, an L.A. County Deputy District Attorney.
In her free time, Brunson skates with a female roller derby squad, is a goalie in a women's hockey league, rock climbs and does Pilates. In other words, cross training is "whatever sounds like fun at the moment," Brunson said.
While her accomplishments are a testament to her character, she says she stays focused by taking time to notice the little things. "For me, it is now about the journey I experience along the way," she explained. "Since this discovery, my events have become personally significant and much more meaningful on a deeper level."
She added that the Trophy Series has given her the opportunity to savor all that the local communities have to offer and visit friends in random parts of the country.
To learn more about Brunson, follow her through her blog at seeangelarun.blogspot.com.
BORN TO RUN
Reicheneder, on the other hand, has been running for as long as he can remember. He dabbled in several sports while growing up in Colorado, but running is what stuck.
"Running was fun for me, plus I had some success with it, which always helps," said Reicheneder, looking back on his high school cross country days. "I wasn't the best one out there by any means, but I was always one who was willing to train more miles than others who had more talent." He was logging 90 miles a week on average through college at Pepperdine University until he opted for a law career. The days of pounding the roads and trails for hours came to a screeching halt when he discovered the rigors of law school and the demands of the career that followed. His 90-mile running weeks were traded for 70-hour work weeks, and 10 bottles of water were replaced with 10 cans of Mountain Dew. Reicheneder's life went from healthy and active to vending machine diets and desk work.
In 2001, four years and 60 pounds later, Reicheneder entered the Malibu Creek Trail Challenge, a 14-mile event that was essentially in his back yard. He wanted to see if he still had it in him. He finished, but he sat at the post-race area for four hours, long after everyone else had left, before he felt able to drive a few miles to get home. That's when he decided something had to change, so he joined the Trail Runners Club, kicked the Mountain Dew habit and traded the marathon-like work week for marathon training.
Unlike Brunson, Reicheneder struggles to achieve balance. When he commits to something, he takes an all-or-nothing approach. "I admit that I run every race to win, but more importantly, I do my best in every race," Reicheneder said. "Racing is a gift that shouldn't ever be treated as anything less."
Reicheneder has traveled thousands of miles over the span of four months and 19 races for the Trophy Series. He has set four course records and has placed in the top five in 16 of the 19 races. And while he has a handsome lead, he is not about to let up. With this commitment comes a price. Reicheneder estimates his travel expenses to date at around $10,000, plus the necessary time off work to trek to those places and the rigorous training schedule.
You wouldn't believe Reicheneder can run the way he does after you see him limp to protect a broken toe on one foot and an outgrowth in the back of his other heel called Haglund's deformity. After the series, he plans to have them operated on by the same surgeon, on the same day, to avoid any extra time off.
So what draws him to trail running? "The mud, the blood, the verticals, the falls, the dirt, the grime, the snakes," he said. And when he's not being masochistic, he does have a softer take on why he runs. Among his favorite parts of the series is hearing about the "local lore," as he calls it. He also loves experiencing the different post-race parties and local hospitality, claiming they give a race that special character and charm. This bundle of experience that caters to all the senses has ultimately made him prouder to be an American.
While Brunson and Reicheneder approach the sport differently, they are on the same path and have become friends along the way.
For more info on the Trophy Series, visit trailrunnermag.com.