Friday, July 30, 2010

Aug 1st group training run

 Good Morning!

We will be meeting at our same location on Sunday at 6:45am then starting at 7am.  This weekend we will venture out to Aliso Woods to place called Top of the World. That total distance is 12 miles. There will be a water stop at the bottom of Willow and also at the Top of the World with restrooms.

For the 50k group- I would strongly urge you to practice your drop bag "system" if you need a shoe and sock change etc have all that stuff packed in your car ready to go...this will help you in the long run...if you need help with this "system" please ask coach corrinne or me for help. I believe we will have 1 new edition Yolanda to our group this Sunday she just finished S.F Marathon last week. Here are the detailed directions of how to find us...

Coastal Peak Park is at the corner of Ridge Park Road and East Coastal Peak.  Taking the 73 toll road exit Newport Coast Drive making a left until you hit Ridge Park Road.  Turn left on Ridge Park Road and follow it up the long hill until you reach East Coastal Peak.  If you don’t want to take the toll road you can access Newport Coast Drive from E. Coast Highway or Bonita Canyon Road. Link

Wednesday, July 28, 2010

Catalina Island Eco Marathon

Saturday Nov 13th, 2010


If you are looking for a cool Marathon to run in the month of Nov please consider Catalina Eco Marathon. Perhaps you want to consider it as a training run if you considering Avalon 50 Miler.

The Catalina Eco Marathon is a trail marathon that traverses the inner the roads and trails of the interior of Catalina Island.  Participants are encouraged to bring their own water bottles, gels and other nutritional support for use between support stations. Support Stations will have water, Gatorade, candy, salt and other supplies for your use and nutrition.

Train with the OC Trail Tales for your training needs- Your program Fee will include (a $15 discount) race entry. Training Technical Shirt, training plan, weekly training runs, post run goodies, training buff, shoe discounts and much more...

Tuesday, July 27, 2010

Sunday July 25th

What a great turnout we had on Sunday! A big thank you to all of you that came out and to all the new people that wanted to check us out. I hope all the members chatted with you, and were helpful, and hopefully you had a great time. It was awesome to meet all of you, and hopefully you will like to run with us some more and join us for our next training program. We will be gearing up for The Northface Endurance Challenge which starts in a few weeks, the first week of September.

Speaking of The Northface Endurance Challenge in December, I would also like to remind everyone that Linda Fox will be helping us going forward as our Rabbit. Hopefully you have all met Linda, and gotten to talk to her. She is an awesome lady, and is excited to be able to be with the group and help lead you all to your goals. So for those of you continuing on with us for training, and need a rabbit to follow, look no further she is hopping...

I would also like to remind everyone, that yes some of us have run long distances, and you are all awesome, but also, some of you just started, and like Tony, he just had his first 5k ever 1 year ago. Look how far he has come in a year! So...great job Tony! You should be so proud of yourself, what an accomplishment you have achieved in your life change. For everyone else that has also just started, great job to you as well, we are all so proud!

For all of you who missed this past Sundays festivities...Tom, Sue, and Yolanda ran the San Francisco full and half marathon. I believe all of you said you pr'd!! Another awesome accomplishment for all of you! Cynthia, well...where were you?? :) We missed all of you.

Last weekend we had our first injury, and it seems Rocio wanted to continue the tradition and well...she fell too. :( Poor Rocio gets on the photo falling board today too, she earned 4 stitches and bragging rights, but will unfortunately be out for a few days to recover. We wish you well Rocio, and will miss you this Sunday. I think Rocio tried to slide down I think I can because she thought she could get down faster, but didnt realize how many rocks were actually on the big hill. :) What tough women we have in Trail Tales! Shelly took it hard in an all over body smashing, and kept going, and Rocio did the same, even though she was in pain, and neither one complained not one bit. I think that makes you girls Ultra Runners!! :)

Our feature creature of the week....Mr. Scorpion! He was a real treat, and I dont know if all of you got to see this special guy. It looked like he may have been run over by a bike, but his tail was still pulsing. I have been stung by a brown scorpion in Texas,and they HURT! This guy was twice the size, so I am sure he would have been packing a punch. It still amazes me though that everytime we go we see something new everytime! I Love it!!

For the 50k'rs for this coming up weekends run, and for future runs, please prepare a drop bag that is ready to go, with items that you think you will need on race day. You need to practice getting in, and out quickly from the aid stations, and your drop bag. You should be practicing your nutrition, and if you are noticing something is not working, lets fix it now! For drop bag examples, maybe you need extra socks, salt sicks, change of shirt, hat, food, gu's, gels, hydration, chaffing, whatever it is that you think you will need the day of the race, lets work on it.

I had mentioned something about the Peters Canyon Raffle. For those of you who would like to be entered into the raffle and run the last 5 mile race in Peters Canyon on August 5th, and meet the requirements of never racing a 5 mile trail race before, and are a paying member, please respond to this blog and I will put your names in a bowl and draw them tomorrow. :) YAY! FREE RACE!

One last thing...Please bring us your faded Ink n Burn shirts if they are so faded. Washed and smelling good preferably. :) I need to exchange them with Ink N Burn to get the new ones. I am sorry for the inconvenience, but if you want them for the race, I need them asap. :)

Oh, and finally, I have decided that I am not well enough to do my Ironman this weekend. I am really conflicted about this, but all in all, I do know my body, and I have been sick too long, and it is still in my chest, so I have made the decision to stay here. So, that means you get to see me this weekend! YAY! I can do a few hours, 17 hours I could do, but I think I would send my walking pnuemonia back into a tizzy. I am all your's Sunday. :)

Thanks everyone! Have a great week!

Corrinne &  Pete

Wednesday, July 21, 2010

Post Run Stretch Routine

You should try to incorporate this into your post run routine.

Tuesday, July 20, 2010

Did someone order heat?

Well, was it hot enough for you this past Sunday? The Sun God was really shining on us Sunday! I think we all did very well on sunblock, but can still take a few notes on hydration! All in all though, everyone did very well. I actually heard a news report this morning about hydrating and tea drinkers tend to be more hydrated than plain water drinkers. So...hmmmm...try some warm tea some evening or afternoon. Let's test it out. :)

Welcome all the new members...Jay, Yolanda, and Shelly! You all still have not met Yolanda, hopefully next weekend. I hope Jay and Shelly, you are finding the group welcoming, and enjoying yourselves. I know Shelly took a couple punches this weekend, but I know she is good for a few hits back! Right Shelly!!?? Looks like you guys will fit in real nice.

I have to say, I probably shouldn't have come out and run yet, but I am sure glad I did, otherwise first of all, I would have missed all your happy faces, and secondly, I would have missed Gargantuous tarantula!! Wasn't he/she gorgeous!!?? Thanks Tony for scaring the tar out of me by picking it up! Don't do it again!! :) I always love all the creatures we find. Where else do you get all this??

Really great job everyone on the 12 mile loop.

Double cheers to the 50k'rs for rockin' it 17 miles then another 10 mile loop! You guys are ready!

They then celebrated Sue's belated b-day, and a couple of beers too. Donna and Skips is next! Happy Happy guys!

This coming up weekend Sunday the 25th, we will be doing a 10 miler for the 25k'rs, and dropping it down for the 50k'rs to 20 miles. We are tinkering with the idea of a new route, so keep your eyes and ears open.

Tom and Sue will be traveling off to do the San Francisco Marathon this weekend, so YAHOO, good luck guys! Have lots of fun for us!

Remember too to check the calendar, and have fun this week!


Thursday, July 15, 2010

Sunday 18th

Everyone seems to be taking the sleeping-in pill lately. Lets try to meet at 6:45am so we can run by 7am this weekend! If you are late, the whole class runs an extra mile on you!! :)

Thank you


As you all know, Nancy Shura-Dervin from Bulldog 50k was kind enough to first discount our entries, and on top of that was going to have a raffle for a FREE entry. I have the results...

ESTEBAN JUAREZ!!! Yay! You won the free entry!! Nancy will send you a refund in the mail! Great job!

Monday, July 12, 2010

July 11th Sunday Run Recap

Our trail tales group were missing a few key people to the roster. As you know ma remains sick and is actively resting... Cindy is still out camping in the mtns. Natasha and Shelly were not feeling well. And Linda was on family vacation. We have a new member Yolanda who could not make it and had family matters at home. Skip celebrated his birthday on Saturday with a easy 30 mile bike ride with Eric x 2 and Tony (Newbie bike rider). It was only his second ride on a bike yet he was able to keep up with the big dogs...

Both groups did amazing, and everyone seemed to have nice things to say about our new 12 mile route out to the NIX center.

In fact Vikki jumped straight in her yoga, and tom was able to dry out his shirt. Elizabeth was craving some diet dr pepper and Chipotle and Donna was looking for pizza and beer...omg! I was talking about Corrinne's homemade granola, with fresh berries and non-fat plain yogurt...but the topic quickly shifted as we started our climb up Stage Coach, a long a*s hill from the Nix Center.

On our way back Esteban turned on the rockets to catch the soccer game... and Rocio decided to kick into gear to finish strong... The 50k group restocked and headed out for another 10 miles. Donna, Tom, Sue and Vikki did great. At the Finish, everyone seemed to be in great spirits.

For this week- the temps are a bit warmer. I would try to run after work 5 or 6pm whatever works- the milage is low 5 or 6 miles. Our 50k group has a big 26 mile run this Sunday I urge you to rest and eat well this week. I am still working on the route for next Sunday, I can say it will include the NIX center again... please let me know if you have any questions or concerns.


Thursday, July 8, 2010

Easy to Follow Nutrition

Here are some basic tips to help you during your training.

Fuel up
Importance of good nutrition
  • Fuels your workouts
  • Prevents illness
  • Reduces chance of injury
  • Manages Weight
Public deception
  • Things may appear healthy but are not
  • Learn to read labels
  • Any benefits from bars, gels, and powders can be obtained from food.
Overtraining vs poor diet
  • Similar symptoms
    • Fatigue
    • Decrease in performance
    • Injuries
    • Prolonged recovery
  • Easy to confuse the two
  • Better nutrition = higher training volume and intensity
 Six essential nutrients
  • Protein
  • Carbohydrates
  • Fat
  • Water
  • Vitamins
  • Minerals
Hydration: Fluids...
  • Water is top priority
  • 8 glasses a day no longer applies
  • look at your urine (light yellow to clear)
  • If you are thirsty, you are already dehydrated
  • Drink throughout the day, not just when thirsty
Protein is king
  • Besides water, #1 priority at EVERY meal
  • Does not build muscle itself, but provides amino acids for repair
  • Found in meat, dairy, soy, nuts, grains, and vegetables
A message from Papa bear :)

    Wednesday, July 7, 2010


    We have been talking to you about hydration, electrolytes, and salt. It is extremely important and can be a problem if you are not careful.

    When you sweat, your body loses not only water, but electrolytes and salt too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

    If you dont drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

    We are training in the heat for a purpose, Bulldog. It will be hot, so just a few things to consider on our runs...

    1. Sunscreen

    2. Light colored sports wear, that is breathable with a hat

    3. Stay hydrated. Before coming out to the runs, drink a glass of water. Carry more than you think you may need. Remember to drink every 15 minutes, even if you are not thirsty. When we are done, please rehydrate.

    4. Replenish your electrolyte and salt intake while exercising. We use hammer products, but there are other products out there. Find what works for you.

    5. Most importantly, listen to your body! Stop and let us know if you are feeling dizzy, faint or nauseous.

    A message from your mother...:)

    Tuesday, July 6, 2010

    OC Trail Tales Shirts

    There has been a small problem with some of the shirts that we are getting from InkNBurn. They have had some problems with one of their vendors, and it causes some of the shirts to fade, and or rub off. If you are experiencing any of these problems with your shirts, please bring them to this Sunday's run, and I will return them to InkNburn. They will gladly fix this problem, and you will have new shirts by the following weekend. Everyone should have already received a shirt, if you have not please let me know so we can get you one. Thank you for your understanding!

    Corrinne & Pete

    Monday, July 5, 2010

    4th of July run!

    What a great turn out for the 4th! I was very surprised at how many of you came out to do a nice run! Everyone did really well! YAY! I am glad the weather held for us as well. I think this coming weekend will not be the same however, so please bring your packs if you have them. I don't want anyone running out of water. You should probably be using your electrolytes now and something other than water if you can stomach it.

    We have changed it up a bit for this coming weekend, and will be doing the first loop of 12 miles, and then a 10 mile loop after that of the reverse of what we did this past weekend. (which everyone rocked!) You all looked awesome climbing up the hills! So its a 12 mile for the 25k'rs, and 22 mile for the 50k'rs. YAY!

    We placed the Hammer order, and hopefully it will be here at the beginning of next week for the following weekend. If we missed you and you wanted to order something, just let us know, and we can maybe add it if you get to us quickly.

    There seems to be a little competition out there on the trails with other people that are running, that are not in our group. So, just be on your toes, and take them out! Green shirt man told me he wanted to take out Rocio, but she is super strong, and busted a move on him! Good job Rocio! Ha! You should have seen his face too, you totally chicked him. :) You made me so proud!

    People have been asking what is next on the agenda, and most of you know Ridgecrest is next for a 15 mile and 30 mile option on December 12th. Then for those of you wanting to do your first 50 mile...We have chose Avalon 50 miler in January! Just a couple of things to put on your radar. Also, I have heard some of you are very interested in doing a Triathlon. OC Tri is coming up and its a great first Tri, as a matter of fact it was my first. If you are interested, you better get on it cause it is 12 weeks away! We would love to put a training program together for you to be able to accomplish this as a first. I would love to have more company to train with as well. :) Pete has many years of experience doing Triathlon's, and Ironman's. He is an excellent Coach, and has helped me totally in my efforts to complete my first Ironman coming up at the end of the month.

    As a final note, it makes Pete and I so happy to hear that you are having a great time in the group. That it is a positive experience for you, and I am so pleased to hear things like that from you, so Thank you. If you do have any negative things, maybe I will strap a suggestion box to my car so you can write anonymous little notes. :) Really, though, thank you for your kind words, and I am so happy you are having fun! YAY!

    Sunday, July 4, 2010

    So you like to sweat?- What is your sweat rate?

    Keep Hydrated while Running
    When you run, your body looses fluids. To run optimally, you need to replace the fluids your body looses. Your personal sweat rate (PSW) will help you determine how much you need to drink and how often while you are running.
    How to determine your sweat rate:
    1. When well hydrated, do a short warm up and then weigh yourself naked. This weight will be called the pre-run weight.
    2. Run for an hour in the conditions and intensity you expect to face in an upcoming training session or race.
    3. Dry yourself thoroughly.
    4. Weigh yourself naked. This weight will be called the post-run weight.
    5. Subtract the post-run weight from the pre-run weight.
    6. Multiply the number you calculated in step 5 by 16. [(pre-run weight - post-run weight) times 16]
    7. If you drank during the 1 hour run, add the number of ounces you drank to the number you received in step 6,
    Pre-Run weight: 160
    Post-Run weight: 156
    Pounds lost: 4
    Drank 8 ounces of Water

    (160-156) x 16 = 64
    64 + 8 (ounces of water)
    Total fluids lost = 72
    **Try to replace 72 ounces of fluid each hour. When replacing fluids, It is best if you drink fluids every 15 to 20 minutes.
    Where does the Fluid Go?
    Your body looses fluid:
    • Urine
    • Sweat
    • Evaporation (other than sweat)
    • Water used inside the body and respiration

    Thursday, July 1, 2010

    4th of July Run

    Good morning!

    Everyone rocked the course on Sunday! Awesome job guys. Your hard work is paying off and it shows.

    Thank you for your applications for bulldog. They are in the mail :) we will be notified who won the free entry.

    Its Hammer time! A few people are already out of product. Please respond to this email if u would like to save a few bucks on shipping. We will place a order in a few days. The gels and HEED are great products to have in this heat.

    Lets start our run at 7am with a 7ish mile loop for both groups. The loop will be down Bommer then Up Willow :) the 50k group will restock with their fuel then head out for another 10mile which will be the opposite direction from last Sunday. Down Bommer, down I think I can, then Up No Name.Please stay on top of your run this weekend. So for the 25k group Run at least 4 miles on Saturday easy pace. And for the 50k group run a easy 8 mile.