Interested in Trail Running?

Trail running has seen a large amount of growth in recent years.  The greater Sacramento area hosts a large amount of trail/ultra running events with distances from 5K to 50 Miles and even 100 miles. 

Trail running has its start in our area with the oldest most famous trail race, the Western States 100 mile Endurance Run finishing in Auburn.  Ultra running is considered any distance over a marathon. 

The Way to Cool 50K and the American River 50 Mile run are two area races that are very popular.

The American River 50 or “AR50” as it is known is recognized as a great 1^st timer event.  Many people use this race as their first ultra/ trail event, AR50 was my first ultra. 

AR50 starts on the American River Bike Trail.  The course follows the bike trail all the way to Beals Point, Folsom Lake.  From Beals Point the course follows mostly single track trail until the finish in Auburn.

To help others start trail running and try their first ultra event I have partnered with my friends at Fleet Feet Fair Oaks/Roseville to develop a training group.

The main goal of the training group will be completing AR50.  A training plan for a 50K race, such as Way to Cool 50K will also be offered.

The training program was designed by Julie Fingar, Fit to Run.  Julie is a champion ultra/trail racer and personal trainer.  Julie is also the Race Director for AR50, Way to Cool, Four Bridges ½ marathon and other events.    

The program will have twice weekly group runs.

So if you’re interested in moving past the marathon, come check us out:  AR50 Training group 

Any questions please email:

Anthony Brantley      

Western States mile 23.

Email: abrantley@sacsheriff.com

Chronicle of the Caveman: 30 days down, 30 more to go!

 

This was the week I had been waiting for!  Would I see ANY results? Were my eyes deceiving me on the differences I was seeing? I found out this week when I was re-measured at Crossfit Centurion for their Paleo challenge. The result you ask?

I lost an entire inch from my waist and .25 inches from my hips in just 30 days!  I have not been hungry, and I barely think about bread….Cheese is a different story though, I do miss my string cheese!

I think that another HUGE part of keeping my head in the game has been my workouts at CFC. Going to CFC five times a week has not only accelerated my results (allowing my to see my body transforming and keeping me committed)  but has helped keep this challenge and my health first and foremost in my mind.

I have thirty more days to go on this challenge folks! I am considering adapting to the paleo diet for the long term. If you haven’t tried eating Paleo, I definitely would recommend giving it a shot.

Steph

Chronicle of the Caveman: Week 2-3

 

 

I am happy to report that time has been flying by! Next Monday is the half way point where we will be measured and I will see my progress in numbers. I am pretty excited to see the results on paper.

The last two weeks have been, for the most part, painless. There was one incident where I was at work and STARVING….all I had to eat was a can of Chicken noodle soup…..so I did what any hungry palean (not sure if that is even a word) would do, I opened the can…removed all of the noodles and heated it up! I told Alison about it the next day during my workout and she told me that this showed that I had really wrapped my mind around this whole paleo thing (YAY ME!).

For some strange reason I have been craving chicken salad! This is especially strange because I have had a loathing for mayo for most of my life (The mid 90’s fat is bad scare did it for me). I went with what I was craving, and made a homemade chicken salad with green onion, celery and the new Best Foods Mayo made with olive oil (really tasty)…..I served it up in a bell pepper and there another paleo favorite food was born!

These last weeks have really been about me consciously “de-programming” myself and my feeling toward fat. For some reason, most of us living through the “low fat” circus of the 90’s have a love/hate relationship when it comes to fat…..food items like mayo and egg yolks and nuts were “forbidden” . I know that Fat is FUEL, you need to take in fat to burn fat….or your body will store it! YIKES! My diet previously was extremely low fat and I was not seeing the results that I am seeing now….changing the way you think is a big part of changing the way you feel.

I can’t wait till next weeks “measure in”…….I’ll keep you posted!

Steph

Chronicle of the Caveman: Week 1

 

Well here I am (no not in the photo above) alive and well and into week 2! Week 1 wasn’t as tuff as I thought it would be and it helped that the diet allows for a cheat day.

Having a trip to South Lake Tahoe already planned, I was a bit nervous to say the least…will I be able to stick with this?  Luckily my hubby to be is also in on the challenge, together we were able to split the “day” into two cheat meals over the two nights we were there. I had also made sure to get in an early workout Sunday morning before I left so I could relax and enjoy myself while we were there.

So far I feel great, I am surprised at how much energy I have even with very little sleep. I have been consistent with my workouts, hitting CFC before work and on my days off. I look forward to the drive there (about 30 minutes) the workout kicking my butt and then the long ride home (arriving due to traffic in just under an hour, just enough time to shower and get to work). This “routine” has really been a motivator as well….I have no time for anything else!

I am feeling strong and happy with my performance so far. I realize that I have more energy, I do not feel sluggish or depleated during my workouts. I actually have come to love that feeling of “being totally spent” when I leave CFC…..like an after-glow, is this that rush that runner’s get?

I have been pretty creative with food, I can’t stand “routine” food. I know guys can live on food as fuel, but the inner foodie in me would not be satisfied with that. So far this week, I made what I have coined as my “Paleo Benedict” which consists of sliced Tomato(with a drizzle of EVOO, fresh basil and a little salt n pepper), nitrate free Canadian bacon and a fried egg on top…….I also learned that starting the week with a refrigeratior loaded with veggies, fruits and meat is a definite plus (I BBQ’d chicken, tri-tip, salmon and veggies to pull from), this way nothing is off limits and I have healthy and fresh paleo meals ready for on the go! It is imortant to set yourself up for success from the beginning!

I am hanging onto how eating Paleo is making me “feel” and not focusing on numbers….I am going to wait until week 4 to see that! So far, so great!

Until next week my friends, I will be eating Meat, veggies, nuts and seeds, some fruit, no processed foods or carbohydrates, no dairy and no sugar……and you will hear all about it!

Stephanie

Chronicle of the Caveman: Crossfit Centurion and the Paleo Challenge

 

 

There aren’t many things/events in life that could make me want to give up some of my favorite food items (Beer and Dairy) for two months……

That being said, my upcoming wedding, optimum fitness and cold hard cash were just the thing to entice me into joining in on the Crossfit Centurion (CFC) Paleo Challenge. The challenge is as such, throw ten bucks into the kitty, get measured, photographed and begin the journey. The real challenge? Eating as the caveman once did for two months: meat, vegetables, seeds and nuts, some fruit….NO dairy, NO processed foods, NO Legumes, beans, grains…..this in conjuction with crossfit workouts from CFC! At the end of the eight weeks three men and three women will be selected by CFC based on results and performance. The sole male and female winners will then be determined by the CFC community and split the cash.

The real reward? The ability to participate in this total body and fitness challenge with so many like-minded fitness junkies! I am stoked that we will be able to track our progress and see results through measurements and photo’s all the while under the watchfull eyes of two of the most dedicated and professional Crossfit trainers: Ian and Allison Carver.

It was game on starting September 18th and I dove in head first (along with Lt. Rick and countless others at CFC). I will be sharing with you all our journey through the eight week process…the good, the challenges, the food and yes, maybe the pain.

Starting next week I will begin my Chronicle of the Caveman……this will be posted in the Diet/Nutrition section of this blog.

Until next week,

Stephanie

Want more info?

www.crossfitcenturion.com

www.paleofood.com

www.paleodiet.com

SSD GOES SURFING!

Todd Henry ripping in Capitola

Kupcake n Sprout hanging with the locals.

 

SSD Party wave. Small but fun!

The infamous coffin rider!

 

The waves are starting to pick up in Santa Cruz.  October and November are actually great months to go surfing.  Fog is usually minimal, summer crowds have disappeared, and the locals chill a bit.  There are a handful of SSD peeps that regularly head down.  We leave Sac early get in a 2 or 3 hour morning session and are back in Sac by the afternoon.  Jan Zeboski is a great instructor and seems to know everyone in Santa Cruz.  If you want to watch an amazing ripper, Chris Page heads to the “lane” (by the Light House north of the Boardwalk) a few times a month.

If you are looking for warmer temps, and perhaps a vacation getaway, check out my dear friend MeShell Minjangos surf and yoga retreat.  SwellWomen is a women’s surf retreat located in Hawaii, the birthplace of surfing. With warm water temperatures, the world’s best waves and plenty of Aloha, Hawaii is THE best place on earth to attend a surf camp.

www.swellwoman.com

The Swell-Experience

 

It is never to early (or late) to start!

Abby-Heavy Thrusters!

Notice the hard soled, flat bottomed lifting shoes; the full arm extension directly in line with the shoulders and heels; the intense concentration or her face; and of course, “flying” the CFC colors.

Abby likes to work out with Papa Bonino. This is the top part of a thruster.

Her squats are awesome too.  Nice work Abby!

TODAY! Fall Flash mtb series!

 

What is the Fall “FLASH” Series?

Hunter digs racin!

It came into being in 2003 because YOU all asked for it!  This Series is un-sponsored and supported entirely by your participation!  It is a “compact” version of our regular season…the “FLASH” courses are a little shorter, flatter and faster than our Spring season courses because of the limited sunlight hours… other than that, same great fun!

These races are great for the first time racer or the Expert looking more training.

The Fall FLASH Series has been made “famous” because of the following “features”:
NO trophies! NO raffle prizes! NO schwag! NO t-shirts! NO whining…doh!
Just braggin’ rights and mostly: GREAT FUN!

CYCLOCROSS RACERS!
There will be  separate class for CYCLOCROSS.  You CX’ers can use these as a great pre-season tune up! Bring your FATTEST tires and thick tubes for these courses. If you have any questions about set-up for your CX bikes, talk to the guys at BICYCLE PLANET – they race the entire spring/summer season on their CX bikes! Here are some PHOTOS.
 

• A discount will be available on the first race if you sign up for the whole Series. (Regularly $80 -  Series price: $65 adult, $50 Junior 17 and under).

• If you have raced or registered in 2009 you are already pre-registered for the Fall FLASH Series. Just check in on race day, confirm your class, age and pick up a new bib number. Please check your registration status HERE to see if you need to register.

• If you wish to change classes from the regular season just do that on race day when you arrive.

• $20 first race if you pre-register on-line, add $10 if you register on-site on race day.

• Only $15 each race after that.

• race day registration opens at 4:45pm and closes at 5:55pm.

• If you are a minor you will need to have this WAIVER signed by your parent or legal guardian!

REGISTRATION  - online registration will close each Tuesday at 9:00am.

 online registration will be open Thursday through Monday during the Series. Registering online instead of waiting to register on race day will save you $10.

 Notes about ONLINE registration:
1) You only need to register ONCE during the 2009 season, not each week!
2) Online registration is CLOSED on Tuesdays and Wednesdays each week prior to and during race day.
3) You may register on-line any time during the Series Thursday – Monday each week. First wave will go off at 6pm

DIRECTIONS – Go to the MAP & DIRECTIONS page. NOTE: The gate opens at 4:15 and RE-CLOSES at 6:25 pm

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FACILITIES - There are bathrooms, tap water and plenty of parking.  PLEASE OBEY SPEED LIMITS and STOP at all stop signs!- The park Rangers will issue SPEEDING TICKETS!

RULES AND SCORING – The Fall FLASH is the best 4 or 5 races. Races are held RAIN or SHINE… (extra points for rain, 100 deg+ or other inclement weather days!) For local WEATHER FORECAST and current Doppler radar check HERE.

 

RACE COURSE LAYOUT:
Races are held within the Prairie City Off Road Vehicle Park south of Folsom, CA. (see map page for directions) or click HERE for an aerial view of the area at 9,000 feet.

Each lap around the course is between 2.5 and 3.5 miles long. Beginners do 2 laps, Sport is 3 laps and Expert is 4 laps. there are numerous single track trails and dirt roadways on the property. Each week I set up a different course which makes for some exciting racing!  I will start the first half mile or so on a wider dirt road so that you racers can sort yourselves out a bit before hitting the single track.

I set up the main MTB course using 12″ high ORANGE plastic cones. If there is a sharp turn, I place 2 or 3 BLUE and ORANGE cones on their side “pointing” in the direction of the turn. If there is a steep drop or technical part of the track it will be preceded by multiple ORANGE and BLUE cones. If I use course diversions or dismounts for CYCLOCROSS I use bright YELLOW-GREEN cones. Because there are so many different trails I ALWAYS recommend PRE-RIDING the course; this will help prevent you from making a mistake the first time around at “race speed”. We have three main hills on the course and I will include at least one of these in the course each week.

See ya out there!

The FLASH classes this year are as follows:

Note: there are no Kids classes or separate Juniors starts in the Fall FLASH series… we just don’t have the sunlight!
* Under 14 years of age requires race directors approval!

Class	Age	Laps
Expert Plus	ALL	4
Expert Men	24 & under*	4
Expert Men	25-34	4
Expert Men	35-49	4
Expert Men	50+	4
Expert Women	ALL	4
Sport Men	17 & under*	3
Sport Men	18-29	3
Sport Men	30-39	3
Sport Men	40-49	3
Sport Men	50+	3
Sport Women	34 & under*	3
Sport Women	35+	3
Beginner Men	17 & under*	2
Beginner Men	18-29	2
Beginner Men	30-39	2
Beginner Men	40-49	2
Beginner Men	50+	2
Beginner Women	34 & under*	2
Beginner Women	35+	2
Single Speed	Expert	4
Single Speed	Sport	3
Clydesdale	all	3
Tandem	all	3
Cyclocross	all	3
* Under 14 years of age requires race directors approval!

Registration Fee: $25 (total) the first time you race and then it is only $10 per race after that. (Tandem is $35/10). Only pre-registered racers will be guaranteed a T-shirt . (Limited to first 400 and you must pick up your shirt by the second race) – after that we cannot guarantee you a T-shirt! Schwag bags are first come first served. Read the current NOTICE about the T shirts, schwag and raffle prizes.

“No FEE” Pre-registration is NOW CLOSED. (You can still register on any race day!). Pre-registered please check to be sure your pre-registration has been properly recorded HERE. Note: Everyone will still have to sign in at each and every race day.

 If you are a minor you will need to have this WAIVER signed by your parent or legal guardian!

I would HIGHLY recommend getting to the your first race of the season early for sign in and SCHWAG pick up!. Gates open at 4:30, registration closes at 6:05 sharp! There is NO fee to enter the park and you do not need any type of license to race with us!

Race Dates: 12 (TWELVE!) races every Wednesday evening from April 4th until June 27, 2007 (We will count your 10 best finishes toward your points total) NOTICE!!! There will NOT be a race on May 16th due to the Hang Town Motorcycle Races!

APRIL: 4th, 11th, 18th, 25th
MAY: 2nd, 9th, (NO RACE the 16th!) 23rd, 30th
JUNE: 6th, 13th, 20th, 27th
JULY:  BBQ & Awards – (Date and location To Be Announced)

KIDS races will be held on the last 5 races of the season.  The TEAM COMPETITION will start on May 23rd.

 

 

Start times:

The Experts will start at 6:15 sharp and will then be followed by the sport and then beginner classes. The classes are approx. 1 minute apart.

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Upcoming FUN RUNS

October 4, Sunday at 0730, William Land Park

The Sacramento Cowtown

 Marathon Relay  -   Half Marathon  or  Marathon

The 4 person relay legs are 6.55 miles each.

Reg fees are $55.00/marathon; $45.00/half marathon; and $120.00/relay before Aug 28th (fees increase thereaafter)

Cowtown benefits the Leukemia & Lymphoma Society

www.sacramentocowtownmarathon.com

 

Lake Natoma Four Bridges 1/2 Marathon & 3-Person Relay

October 25, Sunday at 0800 

Relay legs are 3.7, 4.1, and 5.3 miles

$35.00 / half marathon & $60.00/relay prior to Sept. 12

$45.00 / half marathon & $75.00/relay prior to Oct. 15

www.fourbridgeshalf.org

 

Run To Feed The Hungry  -  Thanksgiving Day at CSUS

5K Run/Walk at 0905     or 10K Run at 0845

$35.00/adult; $20.00/child

www.runtofeedthehungry.com

 

California International Marathon and Relay

December 6, Sunday at 0700

$80.00/ marathon and $100.00/ marathon relay prior to Sept 1.

$90.00/ marathon and $140.00/ marathon relay prior to Oct. 1

This relay sells out early so if you plan to run register soon!

www.runcim.org

 

As always let Juliette know if you have any questions, training schedules or need help setting up relay teams. 

Stay Safe & Healthy

Are there WODS in heaven?

 

RIP KELLY!

I would like to think so.  We miss and love you Kelly!

August 7, 2009

 

At approximately 1:00 p.m. yesterday afternoon (August 6, 2009), we lost a friend, co-worker and one of Sacramento’s finest, Sergeant Kelley Lara.  While en route to work, Sgt. Lara was involved in a vehicle accident in which she did not survive.  Lara was a 15 year veteran of the Sheriff’s Department.  The loss of Sergeant Kelley Lara will not only affect her partners, fellow brothers and sisters in law enforcement, but the community in which she served.

 

Sergeant Lara is survived by her husband, Sergeant Donald Lara of the Sacramento County Sheriff’s Department, and four young children including triplets.   The Sacramento County Deputy Sheriffs’ Association and its STAR 6 Foundation have set up a Memorial Fund in Sergeant Lara’s name through Exchange Bank.  Memorial donations can be sent directly to Exchange Bank or the Sacramento County Deputy Sheriffs’ Association; 1700 I Street, Suite 100, Sacramento CA. 95811.

 

 

            Sacramento County Deputy Sheriffs’ Association  

            Sgt. Kelley Lara Memorial Account

            c/o Exchange Bank

            1420 Rocky Ridge Drive Ste 190

            Roseville, CA  95661

 

            Savings Account Number: 1200015061

            Routing Number: 121101985