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Category Archives: Motivation

2019 Pacing Events

03 Saturday Aug 2019

Posted by tvrclub in Motivation, Races, trivalley running club, Volunteering

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brazenracing.com, Dream Mile, Livermore Half, Mermaid, San Francisco Marathon, trivalley running club

Thank you to our Bay Area event organizers for an opportunity to pace your running events. Below is a few photos of our pacers

03-Aug 2019 – Brazen Summer Breeze Half, San Leandro, CA


28-Jul-2019 – San Francisco Halfs and Full Marathon (Invitation Only)


02-Jun-2019 – The Dream Mile Half Marathon, San Jose, CA


04-May-2019 – T9 Mermaid Run East Bay Half Marathon


27-Apr-2019 – Brazen Western Pacific Full Marathon & Half Marathon


03-Mar-2019 – Livermore Valley Half, Livermore, CA


23-Feb-2019 – Brazen Victory Half, Richmond, CA


09-Feb-2019 – Brazen Bay Breeze Half Marathon

 

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The Eight-Hours Meals

30 Tuesday Jul 2019

Posted by tvrclub in Group run, Motivation, Races, trivalley running club, Volunteering

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diet, eight-hour meals, intermittent fasting, The Cruise Control

On July 29, 2019, I decided to start my own healthy living trial called “The Eight-Hours Meals” after hearing about “The Cruise Control Diet“, author Jorge Cruise. The Eight-Hours Meals definite as follow:

  1. Pick an eight-hours duration that works for your Work-and-Life Balance schedules
  2. During the eight-hours period, eat your 3 meals (breakfast, lunch, & dinner) Snack is optional
  3. Each meal is up to you to define. My suggestion is to look for food that you believe is good for you. If you don’t know, read a book on nutrition
  4. Exercise 3 times a week that fit your schedules
  5. Set a goal for this trial
  6. Track your progress and compare your results

Benefit: By controlling the time you eat, you will be able to manage your weight and live a healthy lifestyle. Keep It Simple.

For me, I will do a 30 days trial of The Eight-Hours Meals. 29-Jul-2019 to 26-Aug-2019.
*  My eight-hours duration is 12 PM – 8 PM | No eating between 8:01 PM – 11:59 AM
*  M1: Morning water, coffee, & vitamins, M2: Lunch, M3: Dinner, & Snacks in between as needed
* My goal is to lose the fat donut around my waist. It is not to get six-pack abs but just tone up a little bite
* I will track my eating time, what I ate, and how my body & mind adjust to this new plan. I am not tracking weight loss because that is the icing on the cake.

Conclusion of my “The Eight-Hours Meals” 30 days trial
Overall, this is a great program for me because it fitted into my current work-and-life balance schedules and saved a lot of morning times. I purposely ate not so healthy food (ice cream, fast food, etc.) to see I still lose weights and I did. I got a good result to reduce my waist fat & got tone abs (overall 8 lbs in 30 days). I would breakdown this program as follow:
* PROs & CONs
* Who should and should not do this program?
* 21/90 to live an active lifestyle


PROs
* Easy program to follow
* Save a lot of times in the morning because all you need is coffee and water
* No need to change your current food choices and diet plan
* Encourage you to exercise or be active
* Get good result after 30 days
CONs
* You will get headaches, hunger, and uncomfortable feeling for the first week
* You will get dry-mouth through-out the trial period
* If you lose weights too fast, you will see your extra skin wrinkles
* You will feel light-headed every-now-and-then
* You will have to workout 3 times a week (Running, Walking, Gym weight training, some form out exercises that fit into your schedule)


Who should do this program?
* Couch potato people have fat donut waistlines and want to lose them
* Active people have fat donut waistlines & tried every diet and/or program. None of their diets or programs helped to reduce the fat donut waistlines
* Active people want to tone up their abs
* A Half marathon, 10K, or 5K runners benefit the most for this program, however, you need to remember not to eat before or after your run until it is your scheduled eating time
Who should not do this program?
* People have no stomach fat to lose
* Ultrarunner or doing ultra training. It is not good to run 20 miles or 30 miles on an empty stomach with just water
* Extreme overweight people because you need a doctor and professional trainer to help them
* If you are not a self-starter or self-motivated, you should not do this program. On-and-off during the trial period will be bad for your result


21/90 to live an active lifestyle
* It takes 21 days to change your habits and 90 days to change your habits to lifestyle.
With that said, by 21 days of my trial, I adapted this new program habits. I am sure that after the 90 days, this will be my normal lifestyle. Last words, I would highly recommend you do this trial. What do you have to lose?



My Eight-Hours Meals daily tracker

Day 30: Monday, 26-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Stir-fried the leftover beef and chicken. Chips & guacamole, a peach, a mango, Nestle Drumstick ice cream, water
M3: Dinner: Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, water
How are you feeling? Recovery from Santa Rosa Marathon on Sunday. Right leg calf swelled and was able to hop around the house
Exercise: No exercise
Wake up at 6:30 AM
Go to sleep at 10 PM
Weights: 148 lbs (Transferred fat from the waist area to muscles in the shoulder, back, & chest)

Day 29: Sunday, 25-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Jack-in-box burger, fries, and coke soda; Post marathon, I ate 2 pancakes with syrup, blueberry, and a lot of sample beers, and water
M3: Dinner: Roasted chicken, a mango, a peach, water
How are you feeling? No hungry at the beginning of the race. I didn’t take any GU or electrolyte except water until mile 17. I told vitamins during that period of time. I started with a sore right leg calf. I was fine until mile 12. Between mile 18 through 22, I did a lot of walking and jogging. At mile 22, I took 3 Motrin and the calf pain went away. I was able to run and finished strong. However, I paid for the prize afterward. Finish time was 5 hrs & 16 minutes.
Exercise: Santa Rosa Marathon
Wake up at 2:00 AM
Go to sleep at 9:30 PM
Weights: 144 lbs

Day 28: Saturday, 24-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Vietnamese sandwich, a beer, an apple, and water
M3: Dinner: Panda express rice and two items
How are you feeling? No hungry
Exercise: 6.25 miles solo run to test out my right leg calf. It was sore after I ran
Wake up at 6:00 AM
Go to sleep at 9:00 PM
Weights: 147 lbs

Day 27: Friday, 23-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lunch at work (American), cookie, fries, water
M3: Dinner: Skip dinner, water
How are you feeling? No hungry due to a busy work schedule
Exercise: Morning gym workout (Pull day)
Wake up at 5:15 AM
Go to sleep at 10:30 PM
Weights: 145 lbs

Day 26: Thursday, 22-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lunch at work (Italian), cookie, water
M3: Dinner: Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, water
How are you feeling? No hungry due to a busy work schedule
Exercise: No exercise
Wake up at 6:30 AM
Go to sleep at 10:30 PM
Weights: 149 lbs

Day 25: Wednesday, 21-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lunch at work (Burrito), water
M3: Dinner: Homemade spaghetti & meatball, water
How are you feeling? No hungry due to a busy work schedule
Exercise:  Morning gym workout (Superset push day)
Wake up at 5:45 AM
Go to sleep at 11:00 PM
Weights: 147 lbs

Day 24: Tuesday, 20-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lunch at work (Indian), water
M3: Dinner: Ramen 101, black garlic noodles, water
How are you feeling? No hungry due to a busy work schedule
Exercise: Morning gym workout (compound-set pull day)
Wake up at 5:30 AM
Go to sleep at 10:30 PM
Weights: 144 lbs

Day 23: Monday, 19-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lunch at work (Burger & fries), water
M3: Dinner: Homemade pork stew, water
How are you feeling? No hungry due to a busy work schedule
Exercise: Morning gym workout (Superset push day)
Wake up at 6:00 AM
Go to sleep at 10:30 PM
Weights: 145 lbs

Day 22: Sunday, 18-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: lee sandwich
M3: Dinner: Roast chicken
How are you feeling? A little hungry after workout. On the scale, my weight remained the same or flux between 143 lbs to 147 lbs. However, I saw my stomach transformation from fat inside my donut area were no longer there and I saw my donut skin bums as hold my stomach. After this trial, I can start working on my donut area to tone it up.
Exercise: morning guy workout (Super-sets (pull+push))
Wake up at 6:00 AM
Go to sleep at 10:30 AM
Weights: 144 lbs

Day 21: Saturday, 17-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: One Vietnamese spring roll, 1/4 roast chicken, a french pastry, one beer, water
M3: Dinner: Leftover 1/4 roast chicken, one spring roll, a peach, a mango, water
How are you feeling? I was very hungry after my morning run. The coffee & water kept the hunger away
Exercise: Saturday morning trail group run (9.8 miles) with no water, no GU, or any supplement. No water after as well until 10 AM. Right leg calf soreness continued. Did 30 minutes leg booth compression and helped reduce right leg calf soreness.
Wake up at 5:40 AM
Go to sleep at 11 PM
Weights: Brought the weigh scale. 145 lbs

Day 20: Friday, 16-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade stir-fried beef, bell pepper, onion, celery, and 3 eggs white, with avocado spinach sauce. Snack: Chips, one banana, one peach, water
M3: Dinner: Light dinner with mango, banana, chips, water
How are you feeling? Normal. Don’t notice any hunger. At dinner time, 6 PM, I was not hungry so I just had fruit & chip
Exercise: morning gym workout (Push Day) with heavier weights, water
Wake up at 5:30 AM
Go to sleep at 10:00 PM
Weights: No scale so I didn’t weigh myself

Day 18: Thursday, 15-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 3 Leftover homemade chicken fajita, water, banana. Snack: Nestle Drumstick ice cream, water
M3: Dinner: Homemade Avocado, spinach, mint, and lemon sauce with pasta and roast chicken, water
How are you feeling? Normal. Busy with works so by noon I was hungry
Exercise: Morning gym workout (Pull Day), water
Wake up at 6:00 AM
Go to sleep at 9:45 PM
Weights: No scale so I didn’t weigh myself

Day 18: Wednesday, 14-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 3 Leftover homemade beef fajita, water, banana
M3: Dinner: Homemade Chinese pork stew with rice, egg, and broccoli, water
How are you feeling? Normal. I didn’t notice any hunger. The water and coffee helped me to keep my hungry feeling away
Exercise: Short morning gym workout (Push Day), water
Wake up at 6:00 AM
Go to sleep at 10:45 PM
Weights: order weigh scale so I didn’t weigh myself

Day 17: Tuesday, 13-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade 5 eggs white, shrimps, corn, celery, and butter, water
M3: Dinner: Homemade beef and chicken fajita, water
How are you feeling? Normal. Loving this plan
Exercise: Morning gym workout (Pull Day), water
Wake up at 5:45 AM
Go to sleep at 10:30 PM
Weights: no scale so I didn’t weigh myself

Day 16: Monday, 12-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade salad with tomatoes & leftover chicken, and beef, Apple sausage w/bread, and water. Snack: Homemade pineapple, orange juice, small banana smoothie
M3: Dinner: Homemade Chinese fried rice with Shrimp, Spam, Chinese sausage, corn, eggs, zucchini, and crab sauce, water
How are you feeling? Normal. Adapted this new plan.
Exercise: Morning gym workout (Push Day), water. Right calf soreness almost is gone. No more sharp pain on my left foot 4th toe
Wake up at 5:30 AM
Go to sleep at 11 PM
Weights: I forgot to weigh myself before eating lunch

Day 15: Sunday, 11-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Leftover homemade avocado pasta with chicken, 4 pieces of garlic pieces of bread, water. Snack: T4 avocado smoothie, 1/2 basil popcorn chicken
M3: Dinner: Koja Kitchen Togo – Beef Taco, homemade chicken soup 1 & 1/2 cups, water
How are you feeling? No hunger and felt full in the morning. During my run this morning, my lung felt the burn after the 7th-mile marker. I am preparing my body & mind for next Sunday the Santa Rosa Marathon. My goal next week is finishing under 4 hrs 30 minutes.
Exercise: Morning road run in Livermore, 12.7 miles, water, and no GU or any hydration supplement. Right calf soreness, Left foot 4th toe sharp pain. I will use compression Leg boots to recovery. 30 minutes on level 8, 20 minutes on level 9. Right leg calf soreness reduced to walking without pain.
Wake up at 6:00 AM
Go to sleep at 10:30 PM
Weights: I forgot to weigh myself before eating lunch

Day 14: Saturday, 10-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Leftover Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, water, one banana, 1/2 apple
M3: Dinner: Homemade avocado pasta, 3 pieces of garlic pieces of bread, water
How are you feeling?
Exercise: Morning trail group run in Livermore. 9.87 miles, water, and no GU or any hydration supplement. Evening gym workouts (Pull day), water
Wake up at 6:00 AM
Go to sleep at 11:30 PM
Weights: 144 lbs @ 12 PM before eating lunch

Day 13: Friday, 9-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, Nestle Drumstick ice cream, water
M3: Dinner: Small sticky rice with chicken and Chinese sausage, banana, water
How are you feeling? Woke up with a headache because Project at works had been a delay so I worked longer hours and not drinking enough water
Exercise: Morning gym workout (Push Day), water
Wake up at 5:30 AM
Go to sleep at 11 PM
Weights: 145 lbs @ 12 PM before eating lunch

Day 12: Thursday, 8-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Korean bbq with spaghetti noodle leftover, Nestle Drumstick ice cream, chip & guacamole, water
M3: Dinner: Binh mi (Vietnamese vermicelli noodles with grill pork & shrimp) from Lee’s sandwich Togo, water
How are you feeling? The new normal and loving the plan. I am not thinking about food or hungry except adding this entry
Exercise: Morning gym workout (Pull Day), water, and garage works
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 148 lbs after a full dinner

Day 10: Wednesday, 7-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade ham, eggs, cheese, lettuce, & tomatoes sandwich, water, chips & guacamole, Nestle Drumstick ice cream, water
M3: Dinner: Homemade french bean & sausage, Korean ground beef, rice, & water
How are you feeling? Had a headache at 11 am because I didn’t drink enough water throughout the morning
Exercise: Morning gym workout (Push Day), water. Evening batting cage, water
Wake up at 6:00 AM
Go to sleep at 9:45 PM
Weights: 147 lbs after a full dinner

Day 9: Tuesday, 6-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Leftover beef stew with spaghetti noodle, 2 cookies, & a Nestle Drumstick ice cream, water
M3: Dinner: Homemade two Bulgogi Onigirazu (seaweed, sweet rice, spam, & veggie), water
How are you feeling? Woke up late so no running today. Did the gym workout
Exercise: Morning gym workout (Pull Day), water
Wake up at 6:00 AM
Go to sleep at 9:30 PM
Weights: 148 lbs after a full dinner

Day 8: Monday, 5-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Sauces Restuarant – half-rack bbq rib and a cup casserole sweet potatoes, water
M3: Dinner: Sweet Tomatoes – salad, chicken soup, Nestle Drumstick ice cream, water
How are you feeling? My body and mind adjusted to the new plan. Starting tomorrow, I will start my morning run training and evening gym workout or softball practice. Let’s see how my body adjusts to an additional workout session.
Exercise: Morning gym workout (Push Day), water
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 148 lbs after a full dinner

Day 7: Sunday, 4-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade beef stew with two slices of bread (leftover), a small salad, one cookie, water
M3: Dinner: Homemade spaghetti with meatballs, a handful of grapes, water
How are you feeling? Adopted the new plan as normal. No hungry or headache. Since I am more active on the weekend, I was eating large meals for lunch and dinner.
Exercise: Morning gym workout (Pull Day), water. Clean up the back yard.
Wake up at 5:00 AM
Go to sleep at 9:00 PM
Weights: 148 lbs after a full dinner

Day 6: Saturday, 3-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: small ham & cheese sandwich, homemade eggs & sausage burrito, a banana, two cups pineapple, one cup watermelon, three Donsuemor Traditional French Madeleines, Asian orange fruit drink, and a lot of water
M3: Dinner: Pho Saigon and ate Vietnamese rice plate (Com Doi Biet) & Fried egg rolls, water
How are you feeling? I was really hungry at around 11:00 am. I drank a lot of water. At noon, I ate a huge lunch. I had a big headache and took a 3 hrs nag after lunch. My body & mind were back to normal around 5 pm.
Exercise: Volunteering at Brazen Summer Breeze race from 5:30 am – 11:30 am. I walked about 3 miles, a lot of water to make my hunger go away
Wake up at 4:00 AM
Go to sleep at 10:00 PM
Weights: 147 lbs after a full dinner

Day 5: Friday, 2-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 2 hot dogs, a small salad, a few slices of garlic bread, water
M3: Dinner: Ate out but don’t recall what I ate
How are you feeling? This new plan is now my new normal. I am not thinking about food anymore until noon. Whenever I felt hungry, I just drink water and my hunger went away.
Exercise: Morning gym workout (Push day), water
Wake up at 5:30 AM
Go to sleep at 10:15 PM
Weights: 148 lbs after a full dinner

Day 4: Thursday, 1-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade beef stew with bread (Leftover), handfull of chips. half mango, water
M3: Dinner: Koja Kitchen,  Beef Taco and Kamikaze fries, water
How are you feeling? No more feeling hungry and getting onboard with this new plan. Can’t believe that I am losing 1 lb per day
Exercise: double workouts
* Morning gym workout (Pull day), water
* Evening 5K run
Wake up at 5:30 AM
Go to sleep at 10:00 PM
Weights: 148 lbs after a full dinner

Day 3: Wednesday, 31-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Roast chicken salad, chips, one banana, half mango, water
M3: Dinner: Chipotle, beef burrito bowl, water
How are you feeling? I am not feeling hungry but my stomach made a lot of noise. LOL! No headache. My body is definitely adjusting to my new plan
Exercise: morning gym workout (push day), water
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 149 lbs after a full dinner

Day 2: Tuesday, 30-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: steak salad, chips & guacamole, one apple, hand-full grapes, water
M3: Dinner: Homemade Asian beef stew with bread, water
How are you feeling? I am not hungry in the morning. However, by 10:30 AM, I felt a small headache as well as hungry.
Exercise: Evening softball batting practice, water
Wake up at 6:30 AM
Go to sleep at 10:45 PM
Weights: 150 lbs after a full dinner

Day 1: Monday, 29-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: two hot dogs, chips & guacamole, water
M3: Dinner: Homemade Chinese Fried Rice, water
Snack: Homemade mango smooth, 2 bananas, two pineapple fruit cups
How are you feeling? No hungry throughout the night
Exercise: evening gym workout (Pull day), water
Wake up at 5:30 AM
Go to sleep at 10:30 PM
Weights: 152 lbs after pacing Full San Francisco Marathon on Sunday, 28-JUL


The photos were taken on Monday, 5-AUG-2019

Workout: Pull Day
* 10 minutes walk/run on the treadmill with max incline (15), speed 2 to 3, heart rate 110 to 140
* Free weights pull exercise (Shoulders, triceps, biceps)
* Machine pull exercise (Back, Chest)
* Side-to-side abs workout
* Pull-ups workout
* Plyometric bench workout

Workout: Push Day
* 10 minutes walk/run on the treadmill with max incline (15), speed 2 to 3, heart rate 110 to 140
* Free weights push exercise (Shoulders, triceps, biceps)
* Machine push exercise (Back, Chest)
* Side-to-side abs workout
* Pull-ups workout

Website or book to read & educate yourself
* The Cruise Control Diet
* Intermittent Fasting 101 — The Ultimate Beginner’s Guide

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Grand Canyon Rim to Rim to Rim (S Kaibab to N Kaibab to S Kaibab)

08 Monday Jul 2019

Posted by tvrclub in Motivation

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R2R2R, Rim to Rim to Rim, South Kaibab to North Kaibab, trivalley running club

Jesi (left) Michael (right)

On July 5, 2019, we attempted to run Grand Canyon Rim to Rim to Rim (SK->NK->SK) in one day. This trip had been on my bucket list for many years. I started running in 2010. After nine years of running and had completed many races from 50K to 50-miler as well as one 100K, and one 100-miler distances, I finally had a chance to plan a self-support event. With that said, Jesi and I completed Grand Canyon South Kaibab rim to North Kaibab rim to South Kaibab (R2R2R). A total of 46 miles in 24 hours and 10 minutes.

Here is our story of R2R2R and lesson learned from this awesome and yet challenging experiences. Self-Disclaimer: These are my opinions and suggestions, however, I hope this will help anyone that hasn’t been to the canyon as you are preparing for an R2R2R.

Planning: I started to plan this trip early January 2019 but work-life balance got busy so I didn’t finalize my plan until May 31, 2019. We started with 6 friends but ended with just two of us. 3 days before the trip, my friend decided that he wasn’t going to make the trip. I had a choice… do a solo R2R2R or tried to find another friend to go. I texted Jesi and did a lot of persuasions as well as to cover the trip expenses. He agreed but wasn’t really like to run any distance more than 50K. We also decided not to fly there because the flight tickets were too expensive. Thus, I canceled my flight, car rental. Then, book a new car rental.
Our plan was as follow:
* 3-JUL-2019: Drive from Dublin, CA to Grand Canyon Yavapai Lodge  (750 miles, 12 hours)
* 4-JUL-2019: Check-in hotel, check out South Kaibab parking location & Trailhead
* 5-JUL-2019: Start 3 AM and hike/run until we finished
* 6-JUL-2019: Drive back home (750 miles, 12 hours)

3-JUL and 4-JUL went as planned

5-JUL: R2R2R Event Day:
We woke up at 2 AM, ate breakfast, and left the lodging at 2:45 AM. We got to the South Kaibab Trailhead and parked our car there. Our plan was to park at High 64. There were parking spots and was .8 mile walk to SK Trailhead but we changed our plan and took a chance. Lesson learned: Do not park at SK Trailhead. Thank god that the park ranger didn’t tow our car but we got a big letter written on the back windshield of our car said “CAR WILL BE TOWED” when we got back to SK trailhead.

At 3:00 AM, the weather was cool between 50 and 60 degrees. No jack needed. Once we started to head down SK Trailhead, we use the checkpoint (CP) to ensure we were on the right trails. I used the Petzl headlamp and Jesi used Kogalla RA Adventure light that I borrowed from our running friends, Michele. For me, the Petzl headlamp worked fine with a single charge for the early morning down SK as well as the battery lasted from 8:30 PM to 3:00 AM when we returned back to SK. I carried an extra battery pack just in case.
CP0: 3:00 AM: South Kaibab Trailhead (0 miles)
CP1: 3:26 AM: Ooh Aah Point
CP2: 3:45 AM: Cedar Ridge
CP3: 4:20 AM: Skeleton Point
CP4: 5:01 AM: Tipoff (Restroom avail)
CP5: 5:44 AM: Black Bridge
CP6: 6:02 AM: Phantom Ranch (Food/water/restroom avail)
CP7: 9:01 AM: Cottonwood Campground (water/restroom avail)
CP8: 9:46 AM: Manzanita (water/restroom avail)
CP9: 11:47 AM: Supai Tunnel (water avail)
CP10: 1:14 PM: North Kaibab Trailhead (water avail)/(22.7 miles)

When I got to NK, I was really low on energy and vomited multiple times between Manzanita to NK. We decided to take two hours rest before head back to SK. Do you believe there are angels look over you? I believe so while we were resting at NK Trailhead.
My condition was as follow:
* Due to tap water, even with my water filter bottle, my stomach was not having it but I forced myself to eat a little bit of bread and drank a little bit of water
* I had the pig vomit taste in the mouth and felt cramps in both legs
As we were resting at NK Trailhead, a boy named Chris, from China & his family finished their hikes. Chris started talking to Jesi and I. Then, his parents and grandparents brought some food from their car to NK Trailhead. His dad shared the watermelon with us. OMG, that was a life saver. After eating the watermelon, we both felt better. Thank you to our first angel!
As we were continuing resting, we saw many people finishing their hikes. It was now about 3:00 PM and we got ready to leave NK Trailhead but my stomach issue didn’t get better. As I looked around and saw one of the hikers was holding a beer. I looked at him and said, “Could I buy a beer from you?”. Before he could reply back to me, his friend named Joe & another friend finished their hikes. He asked Joe about my request to purchase a beer from him. Joe replied back to me “No, we just want to be a good neighbor. We share a beer with you” OMG, that was another life saver for me. I walked with Joe to his car and shared a beer with him. That IPA beer cleared my stomach issues and I was back to normal immediately. I got my full energy back. Thank you to our second angel!

At around 3:05 PM, we headed back from NK to SK. Since we did all the timing at each checkpoint from SK to NK, we decided no more photo or recording because we wanted to get back to Phantom Ranch before they close the canteen. We walked, jogged, & ran as fast as we can. We got to Phantom Ranch around 8:20 PM. The PR close at 10 PM. Thus, we decided to stay there until they closed.

While at the PR, we had two lemonades, ate our sack lunch, and chatted with few people. I had another light beer to ensure I didn’t have any stomach issue. We chatted with two people. They were the people in charge of the mule rides. A lot of great stories exchanged. One of the stories was about heat exhaustion while riding the mule down to PR. How do you get heat exhaustion by just riding the mule? Then, we got a chance to chat with a couple who rode the mules down to PR and plan to ride the mules back to SK. Did you know riding a mule down SK to PR was a challenge as you hike down? This is how the couple shared their mules experience with us.
1. Your life is depending on the mule you are riding on
2. When the mule made those switch-back turns, you were literally danging over the cliff!
Now, you understood why some mule riders got heat exhaustion and fainted because it was a scary ride turn-by-turns

At 10:00 PM, we left PR and started head back to SK Trailhead. My strategy was to take it easy and not to get cramps because once I got cramps, I will be done. There was one sign said “Phantom Ranch to South Kaibab: 4,700 feet elevation”. It took us 5 hours to reach SK Trailhead (3:10 AM on 6-JUL-2019). As soon as we get to our car, we saw the ranger left us a warning parking ticket and didn’t tow our car. Thank you to our third angel!

Overall, I should have canceled this trip with so many challenges and logistic changes. However, that is life. I did my planning, did my one month of training, and the rest was history. Thank you to Jesi for supporting me throughout this trip and it was a tough event because he didn’t train for it. Jesi got two big blisters on both of his toes but he finished strong while I was just glad I finished this event.

My experiences & suggestions:
1. Make a good plan from beginning to end. Do your researches and watch as many videos as you can
2. Train on your shoulders, arms, back, side-to-side abs, and a lot of plyometric bench/box exercises with 10 lbs to 20 lbs of weights
3. Event Day:
* Do not over-pack your hydration pack/hiking pack and carry things you need and not carry things in case of emergency
* Get good quality gears like hydration vest, water filter, poles, & hiking/trail running shoes
* Carry real food and not just snacks… in my case, two IPA beers
* For summer, buy ices at PR to put into your hydration pouch
* Have a lot of patients as you hike/run to each checkpoint
* Don’t park at South Kaibab Trailhead parking lot. It is for resident only. However, you can be dropped off at SK Trailhead. I believe you can park at High 64 but check with the park ranger. There are parking spots there. It is a .8 mile to SK Trailhead (10 minutes walk)
* When possible, have a support crew at the other end R2R(Crew)->2R. They will be your angels looking over you


July 2019 – Taper & Event days

Saturday, 6-Jul-2019 – Travel day

Friday, 5-Jul-2019 – Event day R2R2R (SK->NK, NK->SK)

Thursday, 4-Jul-2019 – Travel day

Wednesday, 3-Jul-2019 – Morning gym workouts (Plyo bench exercises)

Tuesday, 2-Jul-2019 – 5.1 miles evening run

Monday, 1-Jul-2019 – Morning gym workouts (Pull day + Plyo bench exercises)


Summary of June 2019 – Run and Gym workout Training

Runs:
* Total miles: 149.3 miles
* Total # of days: 20 of 30 days
* Shortest miles: 3.5 miles
* Longest miles: 20 miles (1), 15 miles (1), 13.8 miles (1)
* # of heat training days: 12 of 20 days | Heat: 90 ~ 99 degrees: 6 of 12 days

Gym workouts:
* Total # of days: 20 of 30 days
* Pull day: 14 of 20
* Push day: 6 of 20
* Plyo bench exercises: 4 of 20

Double workouts: Run + Gym = 12 of 30 days

ELB Recovery Sessions: 9 for 30 minutes each session


Detail of June 2019 – Run and Gym workout Training

Sunday, 30-Jun-2019 – Morning gym workouts (Pull day + Plyo bench exercises)

Saturday, 29-Jun-2019 – 3.5 miles morning run. 64-degrees

Friday, 28-Jun-2019 – Morning gym workouts (Pull day + Plyo bench exercises)

Thursday, 27-Jun-2019 -Morning gym workouts (Pull day – light workouts)

Wednesday, 26-Jun-2019 – Double workouts
* 5.95 miles evening run. 80-degrees
* Morning gym workouts (Pull day + Plyo bench exercises)

Tuesday, 25-Jun-2019 – Double workouts
* 5.15 miles evening run. 73-degrees
* Morning gym workouts (Push Day + Plyo bench exercises)

Monday, 24-Jun-2019 – Evening gym workouts (Pull Day)

Sunday, 23-Jun-2019 – Double workouts
* 7.8 miles afternoon run heat training. 95-degrees
* Morning gym workouts (Pull-Day)
ELB:
* Morning – 1 session for 30 minutes before the run
* Evening – ELB: 1 session for 30 minutes

Saturday, 22-Jun-2019 – Double Runs
* 4.3 miles morning run
* 9.5 miles evening run heat training. 93-degrees.
* ELB: 1 session for 30 minutes, 1 session for 10 minutes with level 9

Friday, 21-Jun-2019 – Morning gym workout (pull day)

Thursday, 20-Jun-2019 – Morning gym workouts (Push-Day)

Wednesday, 19-Jun-2019 – Double workouts
* Morning gym workout (Pull Day) 
* 5.8 miles evening run heat training. 84-degrees

Tuesday. 18-Jun-2019 – Double workouts
* 5.1 miles evening run heat training. 87-degrees
* Morning gym workout (Push-Day)

Monday, 17-Jun-2019 – Morning gym workout (Pull-Day)

Sunday, 16-Jun-2019 – 13 miles hill workout with 4179 ft elevation
* ELB: 1 session for 30 minutes, 1 session for 10 minutes with level 9

Saturday, 15-Jun-2019 – Volunteering at Brazen Double Dipsea race in Stinson beach
* ELB: 1 session for 30 minutes

Friday, 14-Jun-2019 20 miles from Mill Valley to Stinson Beach to Mt. Tam Summit and back to Mill Valley with 4,647ft elevation (hills workout)
* ELB: 1 session for 30 minutes, 1 session for 10 minutes – level 9

Thursday, 13-Jun-2019 – Double workouts
* 4.7 miles group run at Sports Basement in San Ramon
* Morning gym workout (Pull Day)

Wednesday, 12-Jun-219 – Double workouts
* 6.5 miles group run heat training (94-degrees)
* Morning gym workout (pull day)

Tuesday, 11-Jun-2019 – Double workouts
* 5.4 miles group run heat training (99 degrees)
* Morning gym workout (Push-Day)

Monday, 10-Jun-2019 – Morning gym workout (Pull-Day)

Sunday, 9-Jun-2019 – Double workouts
* 6 miles heat training (95-degrees)
* 3.1 miles morning run
* ELB: 1 session for 30 minutes

Saturday, 8-Jun-2019 – 3.6 miles and then stayed outdoors for 9 hrs in 80-degrees for heat acclimation

Friday, 7-Jun-2019 – Double workouts
* 4.3 miles heat training. 78-degrees
* Morning gym workout (Push day)

Thursday, 6-Jun-2019 – Morning gym workouts – Pull-Day

Wednesday, 5-Jun-2019 – 7.6-miler heat training run – 88-degrees

Tuesday, 4-Jun-2019 – 5-miler in 92-degree heat run (Livermore, CA)

Monday, 3-Jun-2019 – Morning gym workout – Push day; Night gym workout – Pull-Day

Sunday, 2-Jun-2019 – 8 miles hills run;  30 minutes swim, 1 hr gym workout, ELB: 2 sessions x 30 minutes

Saturday, 1-Jun-2019 – Started R3 training – 9 miles run, 6 miles heat run. Total 15 miles; ELB: 2 sessions – 10 minutes, 20 minutes

Friday, 31-May-2019 – Plan finalized. Booked flights, car rental, and hotel

Recovery using ELB: Elevated Leg Boots (ELB) 
* Use it after my run and helped to recover my legs faster. Base: Level 8 for 30 minutes | Level 9 for 10 minutes

Gym workouts:
Push day gym workout (T,Th, & weekend if I am not busy)
* Chest, Shoulder, back, triceps, biceps, Side-to-side Abs (S2S), lower abs
* Pull-ups with weights assisted
* 10 minutes to 15 minutes on the treadmill with max inclined (15); speed: 2.2 to 4.0; heart rates: 108 to 150
* Plyo box/bench exercises | Plyometric box exercises/variations

Pull day gym workout (M,W,F & weekend if I am not busy)
* Chest, shoulder, back, triceps, biceps, Side-to-side Abs (S2S), lower abs
* Pull-ups with weights assisted
* 10 minutes to 15 minutes on the treadmill with max inclined (15); speed: 2.2 to 4.0; heart rates: 108 to 150
* Plyo box/bench exercises | Plyometric box exercises/variations


Planning & Booking

Flight
* Southwest, OAK<->LAS

Hotel
* Yavapai Lodge, 2-nights

Car Rental
* Enterprise, Mid-size SUV from Dublin, CA

Phantom Ranch
* Reservation check availability/meal reserve
* Reserved a “sack lunch ($22 USD)” pickup (ID:13366818) at PR (Called 303-297-2757)


Research:

Maps:

  • Using RunGo App to map the route [Click Here]
  • Using Google Map App to map the parking to South Kaibab Trailhead – [Click here]
  • Using Strava App & found SK->NK route [Click Here]
  • Using Strava App & found NK->SK route [Click Here]
  • R2R2R GPX file (Jesi made this course map)

Watch Youtube

  • Rim to Rim Hike in a Day (July 28, 2015)
  • Rim to Rim to Rim Run! The Grand Canyon in a Day (SK to NK to SK)
  • Grand Canyon Rim to Rim to Rim run with Sandi
  • CHASING WALMSLEY | GRAND CANYON Rim-2-Rim-2-Rim RECORD
  • The Edge of Vastness – R2R2R (SK to NK to BA)
  • Rim to Rim: The Grandest hike on earth (SK to PR to NK)
  • Handle the Heat: Heat Acclimation for Endurance Running

References:
* SK: South Kaibab
* NK: North Kaibab
* BA: Bright Angel
* PR: Phantom Ranch

Running gears
* Ultimate Direction Hardrocker Vest (Similar)
* 1.5 L pouch, 20 oz soft pouch with filter
* Diamond Peak poles
* Petzl Headlamps, Hat, Buffs, arm sleeves, Garmin 910-XT GPS watch
* Hat, sunglass, chapstick
* Two Tech-shirts, Tech-Short, windbreaker light jacket
* Calf sleeves, gaiters, smart wool socks, toe caps, Hoka One One Clifton 4 Shoes
* Space blanket, sunscreen, bug repeller, wipes,
* Basic first-aid kit, Tums, Motrin, Rash medicine, baby oil
* small knife, flashlight, iPhone battery chargers, extra batteries for headlamp
* iPhone, cash, credit card, driver license, emergency contacts
* Folding umbrella hat <–DIDN’T Used
* Small drop bag at Phantom Ranch

Running day nutrition (Every 4 hours)
* Real food (ham-&-cheese sandwich, PB&J, spaghetti-&-meatballs from Whole Foods)
* Bars
* Water
* GU Roctane Energy Drink (electrolyte+calories+caffeine)
* Tailwind (calories+sodium+calories)
* Hammer Premium Caps (multivitamin), Hammer Endurance BCAA+ (amino acid protein)
* Carbo-Pro Metasalt (Sodium)



Hotel: Yavapai Lodge


Highway 64 – .8 miles outside South Kaibab Trailhead. I am not 100% sure you could park there all day. Check with the park ranger.


Check Points


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Weekday Runs in East Dublin Area

04 Tuesday Aug 2015

Posted by tvrclub in Group run, Motivation

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Tags

Dublin, Group Run, running, trivalley running club

Currently, we have a weekday morning runs in East Dublin Area. Come join us and enjoy each day sunrise! Facebook

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Monday Motivation

10 Monday Feb 2014

Posted by tvrclub in Motivation

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#TNF50, MondayMotivation, thenorthfaceECS

The reward of running is often found through your journey, not at the finish line @TheNorthFacePe pic.twitter.com/UxPjVlPLti

BgIjkruCUAAUQj3

— Endurance Challenge (@thenorthfaceECS) February 10, 2014

 

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