Running 101

People often ask me two questions: What's Running 101 and why should I join.

Running 101 is a running group run by several coaches under the guidance of founder and owner, Hector Gandara. Hector's run several marathons and is also Head Cross Country Coach at Mission High School, and the owner of Endurance Splits.

If you're a beginning or experienced runner, Running 101 is for you. There are individuals who have never run, run the mile in 5:30 or 20+ minutes. It simply does not matter your level or ability.

The program is made up of 7 coaches who oversee anywhere from 5 to, as many as, 20 runners. They run with them, answer their questions and motivate them.

Running 101 usually lasts about 4 months and ends in conjunction with a major run somewhere in the US or state of Texas. For example, recently, the previous session ended and about 20 runners  ran the Houston Chevron Marathon (with a 100% completion rate). The current session's end coincides with the Austin 10/20 on April 03, 2016.

Upon joining, runners are placed in different groups with a different coach depending on their ability level. Although many are hesitant to leave their group/coach, many have moved up during the course of a session or several sessions.

Runners have a running plan/program they follow which is a mix of speed work, recovery runs, tempo runs, long runs and cross training.

The main reason runners join is for the camaraderie and accountability. Running with friends makes it much more enjoyable than running alone. You may have seen us recently on a Monday or Thursday night when our large group takes over the Bicentennial trail or Bill Schuup park.

In addition, there's nobody like somebody else who knows what you're supposed to run to hold you accountable. It's not uncommon for runners to ask each other if they are following their plan. It ends up gnawing at your "homework" (as we like to call it) assignment for the day. Runners usually post their homework on the Running 101 page, and let me tell you, it becomes a daily ritual to post what you did.

In a nutshell, THAT's why you should join .

Looking Ahead After RR100...

After last weekend's disappointing finish at Rocky Raccoon 100 (and having an entire week of no running), it's time to look forward to what's next.

On July 24, we are running the Ultra Maraton de Canones 100k in Guachochi near Chihuahua. Specifically, I'm looking forward to running alongside the "Raramuris" better known as the Tarahumaras.

This race has  got me both, excited and a little nervous.

Doesn't it look like fun?

It's time to do some hillwork.

Making Butter Coffee (while already under the influence of too much caffeine)...

Coffee With Benergy...

So, I’ve always wanted to do a podcast which is basically a blog but digital. I’m no techie, but that’s about as easy of an explanation as I can give. It makes sense to me, so I figure it’ll make sense to you. 

Within the next week or so, I think I’m going to begin a podcast ranging in topics. ..mainly, about things I like, things I do, and people who I think you should get to know because they're interesting.  People like Dr. Joey Cadena at PhysioDynamix, German Madrazo at Valley Running Co., the guys from Sole Running, among others. In other words, it'll mainly be about running...and coffee, of course. 

Check out the link below and tell me what you think - especially of the name. 

Coffee With Benergy

As I like to say often, it’s a work in progress (kinda like me), so bear with me.

Talk to you guys soon & stay tuned.

Bandera 100K - According to me.

My buddy and I decided to “rough” it out and stay in his RV camper in Bandera for the race. We had such big plans: we were going to finish strong and then BBQ out there. More on the BBQ plans a bit later.

We decided to leave early Friday so we could get to Bandera and relax for a bit. Little did we know it’d turn out to be the longest 4 hour trip…ever.

On the way to SA, we ran out of gas. I learned that the “we need gas light” means “WE NEED GAS!!!” There was 1 positive to running out of gas. I was able to scratch off a 2016 must-do from my 2016 must-do list – hitchhiking. Luckily, we only walked for a bit before an awesome generous couple gave us a ride to the nearest gas station (which was about 5 miles away).

10 hours later, we were finally at our destination.

  

A supposed advantage to staying on site was that we’d be able to sleep in a bit, but it didn’t happen. I think we were up at 4am and ready to go.

For the last several weeks, I’d been toying around with the idea of trying to run Bandera sub 15 hours. That’s a pretty intimidating idea for a slug like myself, but Joel had convinced me that it was do able.

PR

On the drive up there, John Pelletier, another friend messaged me wanting to know if I was looking for a pacer. I’d met John and his wife before Bryce 100 last summer. It’d be good to see him again and run with him so I told him we’d love to have him…oh yeah…and that we really really wanted 15 hours.

1st 50K:

Our plan was to hold a steady pace, hike the uphills and run the runnable parts. And we did.

We finished the 1st loop in pretty decent shape and in a time of 7 hours. A bit ahead of schedule but not a bad thing considering we felt really well. The only thing hurting were my hip flexors...and my stomach. I'd been alternating between a boost/equate and a Bulletproof Bar every hour, and it'd wreaked havoc on my stomach.  

As we came in, John was ready to go.  

2nd 50K:

After doing the 1st 5 miles at a slower than we would've liked pace, we picked up the pace.

John made sure we were on pace for that sub 15. He would tell us when it was time to pick it up and when we had a bit to coast. He was also instrumental in getting us in/out of aid stations quick - something that we said we'd do (but, obviously, needed someone to tell us to do it).

We finished the 2nd loop and the clock read 14:51!!!

We were beat, but we did it. In the end, we just limped back to the RV. Joel and Joel had a beer while I just had an ambien. We were too cold to think about that BBQ. Although, I vaguely remember Joel cooking something.

This was the first ultra that I've been able to run the majority of it with no issues. Everything was on point. Calories. Salt. Everything. Every hour on the hour I was alternating between Bulletproof Bars and Equates/Boosts.

I don't know about Joel, but I'd convinced myself that if I wanted to do Rocky Raccoon 100 in sub 24 hours, I really had to run Bandera 100K in 15 hours. I know the courses are like night and day, but that's what I'd convinced myself. I'm looking forward to attempting to finish RR100 in right under 24 hours.

A big thanks to John & Joel for the lead, pace, company and great convos.

Over 5 hours faster than last year.
 

 

 

Making A List and Checking It Off...

The last week or so, I've been working on a 2016 bucket list. I guess calling it a bucket list is a bit of a stretch. It's more like things I want to do in 2016. Some things are quite small - just things I've never done but wanted to, and others are kind of significant...to me, at least.

For example, 1 of those things on my list I did last week. Yes, I know, technically, it was done in 2015 not 2016, but it's my list, so leave me alone. I've always wanted to ride a ferris wheel. I'd never done it because, I'll admit it, it frightened me a little. What if we got stuck at the top? What if it tipped over? Whatever. These are things I think about. Anyway, my son and I did it last week, and we survived. There were some tense moments, but we survived, and it was fun.

I'm not going to share my list because it's a work in progress and some things are personal. Plus, I'm still debating if I'm ready to share some of my personal stuff...which may never even see the light of day, but they're written. 

Make a list and check it off!!!

It could be something as simple as riding a canoe to doing R2R2R. Both those things made my list, by the way.

Nueces 50 Mile Trail Run

Nueces is probably 1 of my favorite place to run in. This'll be the 4th year that I think I run it, so I'm pretty pleased that I probably had my most consistent race ever this past weekend there.  

A couple days ago a friend of mine who has been giving me training advice/tips gave me a brutally honest assessment of how I tend to run. He basically told me that I end up starting too fast, dying, trying to recover by taking too long at aid stations and then hanging on for dear life towards the end. It made me chuckle because it’s spot on.  For example, last year I think my splits for the 50 miler were 3 hours, 4 hours & 8 hours. Yes, 8 hours!!! I think I may have taken a long nap during that last loop.

So my goal for this race was to try to be more consistent.

Driving in, the temps were in the 20s and icy, but we managed to, for once, get in at a reasonable hour.

Loop 1:

As soon as I got to the pavilion, the race began, and I quickly joined the tribe of runners. I was determined to pace myself. Truth be told, the icy rocks kinda forced me to go slow, since I was afraid of slipping and falling.

I tend to start races feeling flat, and it usually takes me several miles (sometimes close to 10) to get into a “groove”. This time, I felt pretty good from the get go.

I was eating a frozen kind bar approximately every hour, supplementing it with chips and pretzels at each aid station.

The only area I struggled was the long climb along the fence line about mile 12 or so. I felt like a slug going up. I kept thinking to myself “gotta continue working on my climbing!!!” Plus, seeing John Sharp practically sprinting up that climb left me kinda speechless.

I ran into 1 of my friends, Bobby, around this time and we spoke of many things, but it sounded like we both wanted to run consistently. We finished our 1^st loop in 4:02. A little slower than I wanted but probably a good thing.

Loop 2:

I grabbed some quick snacks and drank a boost and was out for loop 2 in about 3 minutes. Another goal was to make it in/out fast out of each aid station. Even taking 3 minutes may’ve been too much because I felt “flat” starting this loop. It took me a couple miles to get into a comfortable zone.

At about mile 7, I got into another little groove and picked up the pace a little.

Again, I felt like a slug going up the only major climb.

I finished this 2^nd loop in 4:15…a bit surprised but feeling really well.

Loop 3:

Coming in from loop 2, I saw my good friend, Nancy, heading out. This made me be even quicker at the pavilion. I was hoping to latch on to her pace since she has a steady steady pace. I ended up taking about 3 minutes for a quick snack & refill of my handheld.

I caught up to Nancy at about mile 3 and we ran together for the next 5 or so miles.

I remember looking at my watch and noting that I’d run quite a while and didn’t really feel tired, so I decided to push the pace a bit more. Once I started running a bit harder, I felt really comfortable. I even climbed the 1 tough climb really fast (for me). It was part, “it’s the last loop so I can afford to push” and part “let’s get this s**t over with”. Either way, I finished pretty strong.

My splits for the three 16.7 mile loops were:

4:03, 4:15, 4:09

Overall, it was a good run for me and I had a good time. Eventhough, I still have a ways to go, I feel pretty comfortable where my training is as I continue preparing for my summer goal race, Bryce Canyon 100. 

Congrats to all the finishers and to my fellow RGV flatlanders that went out there (Sami, Cyndi, Beto, Joel, Yano, Crystal, James & Carly).