GCTC Board 2012

Here is the board for the upcoming year:

John Burgos - President
Choy Bacor - Vice President
Ann Wilson - Secretary
Annie Fu - Treasurer
Jason Wang - Promotions Chair
Christina Kim - Social Chair
Brian Reitz - Race Chair
Alex Bruno - Advisor

Filipinotown 5k- Racing and Volunteering

Hi everyone!

Here are the choices if you are interested in supporting the Filipinotown 5k this Saturday, August 6th in downtown LA. Let me know if you have any questions! Please let me know which you will be doing so I can add you to the list of volunteers. We plan to meet up after the race for lunch (Philippe's?)

1) Actually running the race: http://www.active.com/running/los-angeles-ca/historic-filipinotown-5k-runwalk-2011

Here is the website to register. There is also race day registration. Please let me know if you plan to be there so we'll look for you during the race!

2) Only volunteering: Please let me know if you plan to volunteer instead of running the race. Meet us at the start line (1925 W. Temple St. Los Angeles, CA) at 6:45am and everyone will be assigned their volunteer spot. If I'm not around yet, look for Dino from ARC and let them know you are with my group.

3) Running to the start line from Pasadena and then volunteering: For this we'll Park on Grand Ave. in So. Pasadena near the corner of Senor Fish (618 Mission Street, 91030) at 5am. We'll meet at that corner of Grand and Mission. From here we will run to the start line. Below are the directions IN CASE anyone gets seperated but shouldn't happen since Choy is leading the group and I'll be sweeping. Total mileage is approx 9 miles! Please bring money for lunch and a train ticket (back to South Pas train station a block away from where we park http://www.yelp.com/biz/mission-gold-line-station-south-pasadena)! Note it will be dark when we start off so bring a flashlight or headlamp if possible. Also Coach Choy will have room in his bag to hold personal items like keys or t shirts.

-Park on Grand Ave. in So. Pasadena near Senor Fish (618 Mission Street, 91030). Meet at corner of Mission/Grand)

-Right on Mission to Arroyo Dr.

-Left on Aroyo Dr.

-Arroyo turns into Pasadena Ave.

-Left on Marmion Way to Arroyo Seco Bike Path

-We run to Hermon Dog Park and go down to the wash (next to the river)

-Follow that for about a mile and go up the ramp to the bike path level (there's a tiny park there)

-Cut across to the first street (Mosher), make a right

-Go to Avenue 43, turn left...go up a steep hill to Griffin

-Turn right and follow it about 1.5 - 2 miles to Broadway

-Right on Broadway

-At Avenue 18, take left (Spring St.) go over the bridge.

-Stay on Spring and it turns to Alameda

-Right Alpine

-Left N Broadway

-Right W Temple. Will see starting line where we will meet.

Let me know if you have any questions!

John

Mt. Wilson Trail Run

Poison Oak

This week, we are going to the top of Mt. Wilson via the Mt. Wilson Trail (Sierra Madre). We'll be meeting at 6:15am in front of the park located on Mira Monte Ave. The address is: 168 E. Mira Monte Avenue, Sierra Madre. We start the run at 6:30am. It's going to get hot on our way down, that's why the early morning start time.

Directions:

From the 210 Freeway Arcadia, exit Santa Anita Avenue and go North. Turn left (West) on Grand View. From Grand View turn right (North) on Mountain Trail Ave. Drive up a couple blocks to where the road ends but turns left as Mira Monte Ave. Turn left here. Immediately on your right is Mount Wilson Trail Drive. Park in this area on the street, either on the lower end of Mount Wilson Trail Drive or on Mira Monte.

Run specifics:

14 miles roundtrip with approximately 4,745 feet of elevation gain. It's an out and back trek, so we'll be getting the same amount on the descent. Although the entire trail is runnable, I don't expect everyone to run every inch (some sections are gnarly climbs). We'll be exposed to the sun for the first 1.5 miles and again at the top of the trail. Trails are mostly packed dirt with loose rocks and acorns. There is one very easy stream crossing. Some poison oak, so be careful (leaves of three, let them be). Some sections are narrow and we'll see more traffic on the trails later in the morning. We'll be running in segments so we can regroup. The regrouping areas (and their mileage) are: 1.5 miles to First Water, 1.7 miles to Orchard Camp, 1.8 miles to Mt. Wilson Junction (the bench), then 2 miles to the top of Mt. Wilson. Look at this run as hill intervals and don't be intimidated:-)

Must haves:

Bring some kind of liquid and electrolytes. I'll bring some extra GUs for people who may need them. Wear sunscreen! Wear a hat if you like or sunglasses - it can get really bright up top. Make sure your shoes have good treads. Bring a snack if you want. We'll be taking a rest at Orchard Camp 3 miles into the hike and at the top. Bring cash if you want to get something from the Cosmic Cafe at the top. I'm bringing a camera, but bring one if you like to take outstretched arm shots of yourself, hipster:-) The pictures from the top are amazing.

First Week of Half and Full Marathon Training

Tuesday marks the first day of our training for our fall marathon races. Before I explain the specifics of the first week, let me give a brief overview of the training schedule.

The plan is divided into 5 cycles: Base building (aerobic); distance/speed (lactate threshold); speed (V02max); taper and race; and recovery. Each day and each workout has a purpose that will lead us to peak performance on race day. By breaking down our training into cycles, we are able to work on key components to distance running.

In between cycles is a one week “recovery” period where we continue to run miles, but without a high degree of effort. This is a time for our bodies to react and benefit to the work we just did and to prepare for an upcoming new stimulus.

The first period of training will work on developing a strong aerobic base and generating strength in our legs and core. We will accomplish this by running hills, working on good form, an strength training.

Following the aerobic training we add distance and speed to our runs. When we run marathons we run at a level just below the point where our bodies begin to produce high amounts of lactate acid. During this time we train at those levels and just above it to get our bodies accustomed to running at faster efforts without breaking down as quickly. We emphasis good running form as well as flexibility movements so we can run more efficiently.

The weeks leading up to our taper is focused on enhancing our current V02max capabilities. V02max is our body's maximum ability to gather and distribute oxygen to muscles for energy use. The higher the level, the more efficient we are able to use oxygen in developing energy. We will do shorter runs with higher efforts to push our bodies to near maximal anaerobic exhaustion. Our bodies will adapt to the work and we'll have a higher anaerobic base as a result. A focus will be form and leg strength.

The fourth cycle is our taper and race week. this is the time when we heal our bodies and give it a chance to recover for peak performance. We will gradually draw down the miles while continuing to perform them with intensity.

the last cycle is our recovery. This is an important time so we can roll into a new plan, with new goals, without injury.

Week 1 (17 weeks until race)

You should calculate your pace times on a reasonable half or full marathon goal time using McMillan Running Calculator. Official group runs are Tuesday nights and Saturday mornings. Both the half marathon and full marathon plans will be emailed to you.

Tuesday: Meet at Rose Bowl Aquatic Center (RBAC) at 6:15pm. 2 mile warm-up then meet at the bottom of Salvia. We will be doing 5 repeats of the hill. The first one should be done at an easy pace (conversational). The focus will be on proper hill running form: Head neutral to slightly up, bend at the ankles and knees, slightly leaning forward, body is erect, arms relaxed and at 90 degrees or so, short strides landing on the mid-foot or forefoot, and foot should land directly below your hips.

Wednesday: (optional to meet with group) Meet at RBAC at 6:15pm for 4 mile recovery run on the Lower Arroyo trail followed by active stretching and core strength work at the park in front of Kidspace museum. Bring a blanket or yoga mat. You can then run a Rose Bowl loop with CalTri if you want to add more miles.

Thursday: (optional to meet with a group) Meet at RBAC at 6:15pm for a run to Hahamongna basin for long effort runs.

Friday: Rest

Saturday: Griffith Park run. Meet at the pony stables on Crystal Springs Drive for a 10 mile run on the Griffith trail System. We meet at 7am. BRING WATER! There is no water support on the trail.

Pasadena Marathon highlights

The Pasadena Marathon held on May 15th, 2011 was a great event. Featuring a 5k, 10k, Half Marathon, Full Marathon and bike tour, there was literally a race for everyone. Even overcast skies and showers weren't enough to deter the brave racers...and the volunteers.

Thanks again to Choy Bacor for leading the Gritty City efforts in setting up Aid station 4, located at mile 5.5 of both the half marathon and the full marathon. The aid station was directly in front of the historic Wrigley building in Pasadena. The experience was shared by several Gritty City members: Choy, John, Alex, Jason, Miguel, Antonio, Ann, Annie, Sunny, Bernie, Craig, etc (I know I may be leaving someone out but there were quite a few of us!) Thanks again to everyone who woke up early to spend their morning in the rain to hand out water and electrolytes. I know the runner's appreciated it.

The great thing about a home town race was we saw many familiar faces: runners from local running stores like A Snail's Pace or A Runner's circle as well as runners from local running groups like Pasadena Pacers and Spiros Amarillos. We even saw a man trying to break the world record by completing the full marathon while dribbling two basketball's for all 26.2 miles!

If you have never volunteered at a marathon, I suggest you do it. It is quite an inspirational experience watching people of all shapes and sizes, from elite to walker, all racing the same race. I know personally, volunteering in front of the Mcdonald's at Figueroa on the old LA Marathon course when I was an undergraduate at USC was what inspired me. Now, 18 marathons later volunteering at Pasadena, it has gone full circle.

More pictures to follow. Hope you can join us next time.

Pasadena Marathon Volunteer Opportunity!

Gritty City Track Club will be volunteering at Aid Station 4 at the Pasadena Marathon this Sunday on Orange Grove, just south of Del Mar. Since this is early on in the race we will be able to cheer on both half and full marathoners. We start at 5am and end at 10:30am.

Please sign-up using this link: http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=196608
Using the drop down menu, select "Gritty City Track Club" and password: grittycity
Fill out the needed information and then you will be contacted shortly with more information.

Thanks again for volunteering! Contact Choy Bacor at (808) 895-4634 or cbacor@gmail.com if you have any questions.

ragnar/boston

Great race weekend!

Many of our members competed in the So Cal Ragnar Relay: over 200 miles that took teams of 12 from Huntington Beach to Coronado Island. At first glance, this might look like a hokey, gimmiky sort of race. But behind all the silly costumes and clever nicknames...this is truly a grueling test, both of physical and mental. Our very own Alex Bruno and Jason Wang tested their limits even further by being part of the ARC (A Runner's Circle) Ultra team, comprised of only 6 runners (as opposed to 12) making the average runner leg about 33 miles (as opposed to 17 for a 12 man team). That's Beast Mode like Marshawn Lynch.

We also had some representation at the "Granddaddy of Them All" (sorry, Rose Bowl), the Boston Marathon! Although there was a bit of controversy due to the fastest marathon time ever ran that isn't a world record (more info here), from all reports it was a SUPER FAST race. With several people posting pr's (something unheard of at Boston, notorious for its elevation, ie HeartBreak Hill). Congrats to our Annie Fu, Sunny Pearson, and Max Esquivel who all ran this prestigious event!

Any races on your horizon? We would love to hear about them!

Bringing Home the Hardware

I bet you did not know that this year's LA Marathon served as the Marathon Road Championship for USATF Southern California. Well it did. I am very happy to announce that all three Gritty City Members that competed at the 2011 LA Marathon "podiumed" in their respective age groups. Janet Uribe won a bronze in her division and both John Burgos and Mike Cruz-Herrera placed second in their respective divisions. Congratulations. Well deserved. Next USATF Grand Prix Races: Brentwood 5k (5/29/11) Semana Nautica 15k (July 4, 2011).

USATF!

The Gritty City Track Club is now a proud member of USA Track and Field. Stay Tuned for further details and information on Gritty City's participation in SCAUSATF's Road Running Grand Prix. For some background on the Grand Prix, click here: http://www.scagrandprix.org/

Stay Gritty.