You're going to Oaxaca this Christmas! Or you are already here. Welcome to this highland jewel, this cultural mecca in southern Mexico.
Now get your running shoes on and let's go. I provide guided running tours of the best running routes in Oaxaca for a very reasonable fee. Dates are open up to Dec. 20.
Zip me an email to book a tour.
Steve Lafler
a.k.a. The Grumpy Runner
Thursday, December 11, 2014
Sunday, December 7, 2014
Oaxaca Race Review - Yo Creo 5K & 10K
Today marked the first edition of the Yo Creo (I Believe) 5K and 10K race in the city of Oaxaca. The event is held in Llano Park in the north part of central Oaxaca. Plenty of local races run from Llano on Sunday mornings, a well established tradition in this highland cultural mecca that supports a thriving running scene.
Just as in the U.S., the first edition of any race is approached with caution. Running a smooth road race benefits from an experienced runners perspective. I give the Yo Creo team pretty good marks for a first race, with one major caveat. This Grumpy Runner prefers an actual PORTA-POTTY to a sneaky surreptitious pee on a large bush in a side street.
Some 350 or so folks line up to run, with both the 5K and 10K races starting together. A bit of a small field for a Llano Park Sunday run. They coulda done more promotion, and offered prize money. The race is a fundraiser for a local kids charity, so I reckon they did what they could to drive a crowd to the event and raise some pesos.
The last race I ran at Llano was a mere three weeks back on the same 5K loop course, but there was prize money that day. The field was at least twice as large and attracted a compliment of the local Kenyans, who live cheaply and train at Mexico's altitude.
This course I enjoy. It's a loop heading south into Oaxaca's "Centro" on Juarez, then it cuts across Calle Independencia and heads north on Pino Suarez. It heads into Oaxaca's Reforma neighborhood before turning back to the Centro to complete each 5K loop. Realize, at Oaxaca's 5000 ft. altitude, it can be a challenge. The beauty of the course over 10K (my distance today) is that mile 2 and mile 5 are gradual uphills. It gets your attention, especially on loop 2.
Good cheer prevails. The medium size crowd is pretty mellow, filing to the start area gradually. The starting line is framed by costumed clowns, Batman, Spiderman and (Broomhilda?!) all on stilts. We're off pretty clean, albeit a few minutes late, and I tell myself, wait. As in, do not go too fast. I have a decent head of steam up, feeling good, but want to save my energy for loop two and the last mile of the race. I'm in decent shape, if not killer shape. Let's be cautious.
The incline into Reforma starts with the second mile. It's a bit of work but I chant Wait, wait, wait in rhythm with my breathing. Feeling good. I'm having a good race. Not a great race, but solid.
We turn back towards the Centro at mile 3, okay it's mildly downhill and this is good. I still chant: Wait.
This kid passes me. Slim fellow, 18 or 20 years old, with a beautiful smooth stride. I'm not racing (yet), keeping my own council, I let him go by. Looking at him, I wonder why the super tight biker shorts and equally form fitting technical T-Shirt? The super smooth runner in his fasionista sports gear. Fine.
He slows from his surge. I catch up. Running next to me, he forces me into the street which has traffic on it. Cars way too close. I drop back and give him a meter. Now I'm on his inside as he slows again and he forces me over towards the parked cars. The aggressive stuff continues for a quarter mile. I'm keeping my own pace, maintaining a rhythm as best I can, but Fashion Lad is messing with me. Why, who knows. I pull in front of the guy and cut him off, how do you like it pal?
I make a point of keeping my distance. We approach the 5K mark (one loop), Fashion Lad puts on a wee little kick, I think "He's running the 5K" He gets a gap on me, and claps for himself and waves his hands in the air and cheers a bit. Why not?
Yes I am surprised that Fashion Lad DOES NOT stop at the finish line, continuing on for loop 2 and the 10K. The guy gaps me now and I'm happy. He can't mess with me when he's 40 meters up on me. Meanwhile, I keep my mantra rolling WAIT - WAIT - WAIT in rhythm with my breathing. I pass the 5K, I'm chomping at the bit, I want to ramp it up, but stick to my plan. Wait for the 5th mile uphill. It's the crucible of this particular 10K course.
Just as the 5th mile starts, I'm catching this guy a bit younger than I (I'm mid/late 50s) who has a big frame. He's wheezing like a draft horse. We go to cross the Calle Ninos Heroes, a.k.a. the Pan American Highway, which separates the Centro from the Reforma neighborhoods. The cops fail to stop a bus in time, and Draft Horse guy has to stop for a second -- I whiz by him as the bus goes on, while I'm yelling and gesturing at another car to stop. Hey race director! Straighten this crap out. The grumpy runner does not want to die running your race. Thanks.
I press into Reforma uphill, keeping a jaunty rhythm. My chant changes to RE-LAX-A-TION repeated every four strides. Focus on form and leg turnover. Draft Horse guy is wheezing like you never heard, issues fluids from his nose and mouth as he goes. He tucks in behind me and sticks like glue. I'm not racing yet, not trying to drop him. Simply going medium hard up the damn hill, albeit as relaxed as I can muster. Not like the blind pain type of race rhythm where you know you can keep rolling somehow, more like "This ain't easy but I can do it".
Draft Horse guy and I encourage each other. Talk back and forth a bit. Honestly we help each other take measure of that long incline. It's not that steep, just hella long. We turn at the top and Draft Horse lets go. I admire the hell out of that guy. He's a brick house and he's taking it to the wall over 10K. I'm impressed.
I catch up with a couple younger dudes at the turnaround, late 20s early 30s guys. I pass one and he surges back. A mile to go and these two guys start racing. I stick to them for a bit but decide to go with my relaxation chant and focus on leg turnover. They're up 20 meters on me in no time but they stay there.
My chant is working out pretty good. At half a mile to go, I'm rolling with it, in touch with my body. I'm up on the two younger dudes, notching it up and easing by them. OK BOYS, NOW I'M RACING! It's fun as hell but I'm starting to redline, to hurt pretty good, when I notice, Fashion Lad is right here 30 meters in front of me! Oh, I own you now, Fashion Lad.
He got up on me over mile 4 up the hill, maybe 60 - 70 meters. I give him props, working that hill so well with that smooth stride. But now we have 300 meters to go, and he's only 20 meters up on me. Seriously redlining, but I know I have a burst in me.
WAIT! The call returns. Don't sprint yet. I'm reeling this kid in, with about 80-90 meters to run it's GO TIME. I open it up and rush past Fashion Boy as he let's out an odd questioning grunt, sort of "how dare you!" - I'd like to say I hit a smooth, rhythmical sprint, but it's more a clumsy open middle distance stride, a grab at the finish line, limbs flailing in a herky-jerky rhythm. It feels great and I am pretty darn whipped at the finish.
I hit 50:01, slow as hell. Oh well, I'm the age I am, it's at mile high altitude and the course (I've measured it) is 160 meters too long. I'll take it!
Steve Lafler, The Grumpy Runner.
----
Book a Oaxaca Running Tour with the Grumpy Runner.
Email Steve at this link.
Just as in the U.S., the first edition of any race is approached with caution. Running a smooth road race benefits from an experienced runners perspective. I give the Yo Creo team pretty good marks for a first race, with one major caveat. This Grumpy Runner prefers an actual PORTA-POTTY to a sneaky surreptitious pee on a large bush in a side street.
Some 350 or so folks line up to run, with both the 5K and 10K races starting together. A bit of a small field for a Llano Park Sunday run. They coulda done more promotion, and offered prize money. The race is a fundraiser for a local kids charity, so I reckon they did what they could to drive a crowd to the event and raise some pesos.
The Grumpy Runner trying to relax and focus.
The last race I ran at Llano was a mere three weeks back on the same 5K loop course, but there was prize money that day. The field was at least twice as large and attracted a compliment of the local Kenyans, who live cheaply and train at Mexico's altitude.
This course I enjoy. It's a loop heading south into Oaxaca's "Centro" on Juarez, then it cuts across Calle Independencia and heads north on Pino Suarez. It heads into Oaxaca's Reforma neighborhood before turning back to the Centro to complete each 5K loop. Realize, at Oaxaca's 5000 ft. altitude, it can be a challenge. The beauty of the course over 10K (my distance today) is that mile 2 and mile 5 are gradual uphills. It gets your attention, especially on loop 2.
Good cheer prevails. The medium size crowd is pretty mellow, filing to the start area gradually. The starting line is framed by costumed clowns, Batman, Spiderman and (Broomhilda?!) all on stilts. We're off pretty clean, albeit a few minutes late, and I tell myself, wait. As in, do not go too fast. I have a decent head of steam up, feeling good, but want to save my energy for loop two and the last mile of the race. I'm in decent shape, if not killer shape. Let's be cautious.
The Yo Creo 5K & 10K race swag. An over designed technical shirt and finishers medal. Not bad for 150 pesos (about $11.50 U.S). The race was not chip timed.
The incline into Reforma starts with the second mile. It's a bit of work but I chant Wait, wait, wait in rhythm with my breathing. Feeling good. I'm having a good race. Not a great race, but solid.
We turn back towards the Centro at mile 3, okay it's mildly downhill and this is good. I still chant: Wait.
This kid passes me. Slim fellow, 18 or 20 years old, with a beautiful smooth stride. I'm not racing (yet), keeping my own council, I let him go by. Looking at him, I wonder why the super tight biker shorts and equally form fitting technical T-Shirt? The super smooth runner in his fasionista sports gear. Fine.
He slows from his surge. I catch up. Running next to me, he forces me into the street which has traffic on it. Cars way too close. I drop back and give him a meter. Now I'm on his inside as he slows again and he forces me over towards the parked cars. The aggressive stuff continues for a quarter mile. I'm keeping my own pace, maintaining a rhythm as best I can, but Fashion Lad is messing with me. Why, who knows. I pull in front of the guy and cut him off, how do you like it pal?
I make a point of keeping my distance. We approach the 5K mark (one loop), Fashion Lad puts on a wee little kick, I think "He's running the 5K" He gets a gap on me, and claps for himself and waves his hands in the air and cheers a bit. Why not?
Yes I am surprised that Fashion Lad DOES NOT stop at the finish line, continuing on for loop 2 and the 10K. The guy gaps me now and I'm happy. He can't mess with me when he's 40 meters up on me. Meanwhile, I keep my mantra rolling WAIT - WAIT - WAIT in rhythm with my breathing. I pass the 5K, I'm chomping at the bit, I want to ramp it up, but stick to my plan. Wait for the 5th mile uphill. It's the crucible of this particular 10K course.
Just as the 5th mile starts, I'm catching this guy a bit younger than I (I'm mid/late 50s) who has a big frame. He's wheezing like a draft horse. We go to cross the Calle Ninos Heroes, a.k.a. the Pan American Highway, which separates the Centro from the Reforma neighborhoods. The cops fail to stop a bus in time, and Draft Horse guy has to stop for a second -- I whiz by him as the bus goes on, while I'm yelling and gesturing at another car to stop. Hey race director! Straighten this crap out. The grumpy runner does not want to die running your race. Thanks.
I press into Reforma uphill, keeping a jaunty rhythm. My chant changes to RE-LAX-A-TION repeated every four strides. Focus on form and leg turnover. Draft Horse guy is wheezing like you never heard, issues fluids from his nose and mouth as he goes. He tucks in behind me and sticks like glue. I'm not racing yet, not trying to drop him. Simply going medium hard up the damn hill, albeit as relaxed as I can muster. Not like the blind pain type of race rhythm where you know you can keep rolling somehow, more like "This ain't easy but I can do it".
Draft Horse guy and I encourage each other. Talk back and forth a bit. Honestly we help each other take measure of that long incline. It's not that steep, just hella long. We turn at the top and Draft Horse lets go. I admire the hell out of that guy. He's a brick house and he's taking it to the wall over 10K. I'm impressed.
I catch up with a couple younger dudes at the turnaround, late 20s early 30s guys. I pass one and he surges back. A mile to go and these two guys start racing. I stick to them for a bit but decide to go with my relaxation chant and focus on leg turnover. They're up 20 meters on me in no time but they stay there.
My chant is working out pretty good. At half a mile to go, I'm rolling with it, in touch with my body. I'm up on the two younger dudes, notching it up and easing by them. OK BOYS, NOW I'M RACING! It's fun as hell but I'm starting to redline, to hurt pretty good, when I notice, Fashion Lad is right here 30 meters in front of me! Oh, I own you now, Fashion Lad.
He got up on me over mile 4 up the hill, maybe 60 - 70 meters. I give him props, working that hill so well with that smooth stride. But now we have 300 meters to go, and he's only 20 meters up on me. Seriously redlining, but I know I have a burst in me.
WAIT! The call returns. Don't sprint yet. I'm reeling this kid in, with about 80-90 meters to run it's GO TIME. I open it up and rush past Fashion Boy as he let's out an odd questioning grunt, sort of "how dare you!" - I'd like to say I hit a smooth, rhythmical sprint, but it's more a clumsy open middle distance stride, a grab at the finish line, limbs flailing in a herky-jerky rhythm. It feels great and I am pretty darn whipped at the finish.
I hit 50:01, slow as hell. Oh well, I'm the age I am, it's at mile high altitude and the course (I've measured it) is 160 meters too long. I'll take it!
Steve Lafler, The Grumpy Runner.
----
Book a Oaxaca Running Tour with the Grumpy Runner.
Email Steve at this link.
Friday, November 28, 2014
Return of the Son of Speedwork on the Beach
We've sneaked off to San Agustinillo on the Oaxaca coast for an extended weekend. Sneaked I say, as we've developed a habit of coming here for a week in the winter, so this is an extra beach bump in late November. Actually, we got here just in time for Thanksgiving dinner on the beach after the six hour mountain drive from the city of Oaxaca.
I've loved running fast on the beach since I discovered the flat expanses of sandbar on the bay side of Cape Cod around Eastham and Orleans when I was a teenager. It is exhilarating to notch up the pace to a serious middle distance cadence, zipping across firm wet sand.
Last night we got here at 6:00--the tide was in and I blipped and blooped through soggy sand at a pitched angle and dutifully covered a stretch of beach, but I knew I'd have to catch low tide to really let loose.
This morning at 7:30 the tide was about the same, I warmed up for 14 minutes, again sloggin through wet sand on a sandy slope to the waves. A bit of breakfast and chill time, and I returned to the beach as the heat of the day came on around 10:00 am and it was go time. I peeled off 7 repeats of about 200 meters, slowing increasing the pace to roughly 800 meter race pace. Damn, it's fun to run fast! I felt relaxed and in control, breezing along the surface of flat, packed sand.
For once, I left it at a good point. I sometimes spend all my juice on too many intervals the first day at the beach. Today, I left some gas in the tank for another go at it tomorrow.
I've loved running fast on the beach since I discovered the flat expanses of sandbar on the bay side of Cape Cod around Eastham and Orleans when I was a teenager. It is exhilarating to notch up the pace to a serious middle distance cadence, zipping across firm wet sand.
Last night we got here at 6:00--the tide was in and I blipped and blooped through soggy sand at a pitched angle and dutifully covered a stretch of beach, but I knew I'd have to catch low tide to really let loose.
This morning at 7:30 the tide was about the same, I warmed up for 14 minutes, again sloggin through wet sand on a sandy slope to the waves. A bit of breakfast and chill time, and I returned to the beach as the heat of the day came on around 10:00 am and it was go time. I peeled off 7 repeats of about 200 meters, slowing increasing the pace to roughly 800 meter race pace. Damn, it's fun to run fast! I felt relaxed and in control, breezing along the surface of flat, packed sand.
For once, I left it at a good point. I sometimes spend all my juice on too many intervals the first day at the beach. Today, I left some gas in the tank for another go at it tomorrow.
Tuesday, November 18, 2014
Racing: Did I Fight For It?
Quick thought on racing.
OK, I'm 57 years old. I'm not gonna win races or get PRs at this stage of the game. Yet I still love to race and compete.
I suppose I'm mostly competing with myself; my basic idea is to pace myself wisely, put my best foot forward. Generally, I try to run negative splits in a race for the overall best result. If there are other runners around over the closing stages of the race, I do get competitive.
Bottom line, I want to walk away feeling like I fought for the best possible run I could have that day. It might mean surging to get away from a group of runners with a mile to go, or simply maintaining rhythm when my goose is clearly cooked. On a few glorious occasions, it means burning through the last few miles effortlessly, picking up the pace the whole time.
Should I get to the finish line having worked out how to parcel out my energy well, I'm pretty pumped. Never mind that my pace in a 10K race now would have been an easy day for me up until just a few years ago, a true blue runner never stops chasing that dream and never gives up. And that is plenty enough.
OK, I'm 57 years old. I'm not gonna win races or get PRs at this stage of the game. Yet I still love to race and compete.
I suppose I'm mostly competing with myself; my basic idea is to pace myself wisely, put my best foot forward. Generally, I try to run negative splits in a race for the overall best result. If there are other runners around over the closing stages of the race, I do get competitive.
Bottom line, I want to walk away feeling like I fought for the best possible run I could have that day. It might mean surging to get away from a group of runners with a mile to go, or simply maintaining rhythm when my goose is clearly cooked. On a few glorious occasions, it means burning through the last few miles effortlessly, picking up the pace the whole time.
Should I get to the finish line having worked out how to parcel out my energy well, I'm pretty pumped. Never mind that my pace in a 10K race now would have been an easy day for me up until just a few years ago, a true blue runner never stops chasing that dream and never gives up. And that is plenty enough.
Tuesday, September 2, 2014
Boston Running Mecca Redux
I came of age as a runner in the mid 70s in the greater Boston area, the heyday of Bill Rodgers.
Running for Lincoln Sudbury High School, some 19 miles west of Boston, I regularly lined up against a super skinny pit-bull runner from the next town over (Wayland), a kid a year younger than I (but I could never beat him,) Alberto Salazar.
I topped out at 5th in the state in the indoor 1000 yards, an event consigned to the dustbin of obscure running history.
Today I'm visiting the old country (a.k.a. Massachusetts), and I see that the the Boston Globe has an article about Boston once again emerging as a mecca for elite runners. The article sites the BAA (Boston Athletic Association, who run the Boston Marathon) and New Balance as spearheading Boston's running renaissance.
As an old Massachusetts running hand, I applaud this, but as a modern devotee of distance running, I say Show me the altitude! I mean, c'mon, Boston is a sea-level city!
Wait! I have a solution. All you elite Boston runners are hereby invited to the splendor of Oaxaca to train at terrain ranging from 5-7000 feet. C'mon down to my beautiful adopted city and feel the pain! Perfect weather from September to February beckons. You can enjoy the world renowned cuisine of Oaxaca while you run your guts out in the rugged hills. There's still plenty of time to put in significant altitude training blocks in preparation for the challenges of 2015!
Just a thought.
Steve Lafler
Book a Oaxaca Running Tour
Running for Lincoln Sudbury High School, some 19 miles west of Boston, I regularly lined up against a super skinny pit-bull runner from the next town over (Wayland), a kid a year younger than I (but I could never beat him,) Alberto Salazar.
I topped out at 5th in the state in the indoor 1000 yards, an event consigned to the dustbin of obscure running history.
Today I'm visiting the old country (a.k.a. Massachusetts), and I see that the the Boston Globe has an article about Boston once again emerging as a mecca for elite runners. The article sites the BAA (Boston Athletic Association, who run the Boston Marathon) and New Balance as spearheading Boston's running renaissance.
As an old Massachusetts running hand, I applaud this, but as a modern devotee of distance running, I say Show me the altitude! I mean, c'mon, Boston is a sea-level city!
Wait! I have a solution. All you elite Boston runners are hereby invited to the splendor of Oaxaca to train at terrain ranging from 5-7000 feet. C'mon down to my beautiful adopted city and feel the pain! Perfect weather from September to February beckons. You can enjoy the world renowned cuisine of Oaxaca while you run your guts out in the rugged hills. There's still plenty of time to put in significant altitude training blocks in preparation for the challenges of 2015!
Just a thought.
Steve Lafler
Book a Oaxaca Running Tour
Sunday, August 24, 2014
A Super Fun Trail Race
Had a fantastic experience today at a trail race in Oaxaca. It was called the Sanfe trail run (Sanfe, as in Colonia San Felipe.)
Near the La Salle school in the San Felipe Del Agua neighborhood of Oaxaca, the race started where the paved road gave way to dirt, and headed straight up the mountains to the north of Oaxaca.
Perhaps a bit over 200 runners lined up for their choice of an out-and-back course over 8K, 12K or 18K, all run simultaneously. I chose 8K, and started near the back of the pack.
The mob of runners bumped over rolling terrain for the first kilometer or so, then the serious climb from about 5300 feet to 6000 feet began in earnest. I focused on keeping a relaxed rhythm, and was amused to note that many runners were already "racing" on the way up the hill. Why waste the energy, thought I?
As the one of the very few non-Mexicans in the race, I may have provoked some local pride, such as, "here's how you run our hills, guero!". Indeed, the overall level of distance running and racing in Oaxaca is impressive, stacking up well against the fields in Portland, Oregon where I lived prior to Oaxaca.
I took roughly 30 minutes to hit the turnaround point, give or take, quite a slog. As I turned around, I found myself at the back of a pack of 5 runners, young guys gunning the downhill, full of race.
Normally I'd keep my own council, maintain rhythm, run my own race. Today, I got caught up in the fun of competing and went with the pack. We barreled down that hill like no one's business, passing and re-passing each other. I felt full of run, totally into the chase. it was exhilarating! The view of the city of Oaxaca was spectacular from our vantage point, but we kept our eyes on the trail as a spill would mean serious bruising.
I'd moved from 10th up to 7th place before faltering on some minor hills close to the finish. With a couple hundred meters to go, a guy came up on me to battle for 9th place. I could not sprint, but managed to out kick the dude.
I finished in 49 minutes and change. Right around ten minutes per mile. Quite a varied pace in truth, with some uphill portions passing in more like 15 minutes per mile, and no doubt some of the down hill bits in well under 5 minutes per mile.
The day's experience was running and racing at it's best, underlining the thrill of participation for it's own sake.
Steve Lafler
Email me if you'd like to book a running tour in Oaxaca.
Near the La Salle school in the San Felipe Del Agua neighborhood of Oaxaca, the race started where the paved road gave way to dirt, and headed straight up the mountains to the north of Oaxaca.
Perhaps a bit over 200 runners lined up for their choice of an out-and-back course over 8K, 12K or 18K, all run simultaneously. I chose 8K, and started near the back of the pack.
The mob of runners bumped over rolling terrain for the first kilometer or so, then the serious climb from about 5300 feet to 6000 feet began in earnest. I focused on keeping a relaxed rhythm, and was amused to note that many runners were already "racing" on the way up the hill. Why waste the energy, thought I?
As the one of the very few non-Mexicans in the race, I may have provoked some local pride, such as, "here's how you run our hills, guero!". Indeed, the overall level of distance running and racing in Oaxaca is impressive, stacking up well against the fields in Portland, Oregon where I lived prior to Oaxaca.
I took roughly 30 minutes to hit the turnaround point, give or take, quite a slog. As I turned around, I found myself at the back of a pack of 5 runners, young guys gunning the downhill, full of race.
Normally I'd keep my own council, maintain rhythm, run my own race. Today, I got caught up in the fun of competing and went with the pack. We barreled down that hill like no one's business, passing and re-passing each other. I felt full of run, totally into the chase. it was exhilarating! The view of the city of Oaxaca was spectacular from our vantage point, but we kept our eyes on the trail as a spill would mean serious bruising.
I'd moved from 10th up to 7th place before faltering on some minor hills close to the finish. With a couple hundred meters to go, a guy came up on me to battle for 9th place. I could not sprint, but managed to out kick the dude.
I finished in 49 minutes and change. Right around ten minutes per mile. Quite a varied pace in truth, with some uphill portions passing in more like 15 minutes per mile, and no doubt some of the down hill bits in well under 5 minutes per mile.
The day's experience was running and racing at it's best, underlining the thrill of participation for it's own sake.
Steve Lafler
Email me if you'd like to book a running tour in Oaxaca.
Monday, August 4, 2014
Oaxaca Running Tours
For those lucky runners who visit the splendid highland city of
Oaxaca in southern Mexico, the array of running and training experiences
await you.
First (and perhaps foremost), you can enjoy long runs on the roads and trails on the mountainside north of the city proper, enjoying spectacular vistas while running between 5-6000 feet in altitude. Truly hearty souls can opt for longer runs, steeper hills and higher altitudes by simply running further up the mountainside.
For the 5K/10K racer, the Parque El Tequio offers a flat 5K loop with distance markers every 500 meters, ideal for time trials and interval training.
Oaxaca also boasts a lively racing scene, with races from 5K to the half marathon available most weekends. Prize money is often awarded in all age categories, but a word of warning--some darn good runners show up and it's not easy to get on the podium for a payday! The races with the best prize money attract the local contingent of Kenyans who train and race in Oaxaca and other parts of Mexico.
I offer my services as a running guide in Oaxaca at a fee of $300 pesos per hour, plus gas. Drop me an email or call me via my Skype number at 503-213-3671.
Best Regards,
Steve Lafler
First (and perhaps foremost), you can enjoy long runs on the roads and trails on the mountainside north of the city proper, enjoying spectacular vistas while running between 5-6000 feet in altitude. Truly hearty souls can opt for longer runs, steeper hills and higher altitudes by simply running further up the mountainside.
For the 5K/10K racer, the Parque El Tequio offers a flat 5K loop with distance markers every 500 meters, ideal for time trials and interval training.
The author tries his luck at a Oaxaca 5K trail race--6000 feet, here we come!
Oaxaca also boasts a lively racing scene, with races from 5K to the half marathon available most weekends. Prize money is often awarded in all age categories, but a word of warning--some darn good runners show up and it's not easy to get on the podium for a payday! The races with the best prize money attract the local contingent of Kenyans who train and race in Oaxaca and other parts of Mexico.
I offer my services as a running guide in Oaxaca at a fee of $300 pesos per hour, plus gas. Drop me an email or call me via my Skype number at 503-213-3671.
Best Regards,
Steve Lafler
Monday, July 28, 2014
Oaxaca Bound!
Time for a Grumpy Runner heads up!
I'm on the road, heading back to Oaxaca. We have a few stops and adventures planned on the way, but I'll be back in town ready to run on August 9th.
I'm looking forward to leading more running tours above and around my fantastic adopted city.
If you'd like to book a running tour, email me here or call 503-213-3671 (my US based Skype phone number.)
Happy Trails,
Steve Lafler
I'm on the road, heading back to Oaxaca. We have a few stops and adventures planned on the way, but I'll be back in town ready to run on August 9th.
I'm looking forward to leading more running tours above and around my fantastic adopted city.
If you'd like to book a running tour, email me here or call 503-213-3671 (my US based Skype phone number.)
Happy Trails,
Steve Lafler
Saturday, July 12, 2014
Los Muertos de Oaxaca, New T-Shirt Design
Here's my new Los Muertos De Oaxaca T-Shirt design, the companion T with my new comic book Death in Oaxaca.
It's available at my Redbubble T-Shirt shop here.
I'm stateside just now. While I can't lead Oaxaca running tours at present, I can put you in touch with professional tour guides/runners who can lead fantastic runs in the Oaxaca hills.
Email Steve or call 503-213-3671
It's available at my Redbubble T-Shirt shop here.
I'm stateside just now. While I can't lead Oaxaca running tours at present, I can put you in touch with professional tour guides/runners who can lead fantastic runs in the Oaxaca hills.
Email Steve or call 503-213-3671
Wednesday, May 28, 2014
The Hungry T-Shirt Printer
My company Manx Media is offering super pricing on orders of 100 Custom Printed Tshirts through June 6!
Details here.
Steve Lafler 503-213-3671
The Gildan #500 Heavy Cotton T comes in 63 colors.
Details here.
Steve Lafler 503-213-3671
The Gildan #500 Heavy Cotton T comes in 63 colors.
Thursday, May 15, 2014
Steve's Summer 2014 Running Log
What could be more boring than someone else's running log? Their dream log maybe, but not much else. But I'm gonna put this up anyway!
I've spent the past nine months in Oaxaca, Mexico at 5000 feet running about 30 miles a week. Most of the time I ran in hills between 5-6000 feet, some very beautiful and challenging turf. Anyway, for a geezer like me, I figure I've built in some decent base fitness. Can't say I did much speed work, beyond a week on the beach in January at San Agustinillo, Oaxaca.
This week of May 8 - 14 was spent in my beat up 2002 Toyota Rav4, driving 2960 miles from Oaxaca to Santa Rosa, CA with my family, our base in the US for the next 2.5 months. My final Oaxaca run for now was a sweet one, on May 7, confirming good overall fitness, a 1:18:35 long run from my house up the mountainside with a nice pick up over the last 20 minutes or so.
My premise with this blog entry is to track my stateside running; I'll be interested to see how my hard-earned Oaxaca altitude fitness plays out in the near sea level flatlands. Ideally I'll do some speedwork and racing, we'll see how it goes!
May 15. Ran 42:20 medium effort, a rust buster after a week in a car. Threw in a 1:40 fast stride halfway through and felt pretty strong. Actually, I did a wee bit of running on the road last week; a 20 minute treadmill run in Laredo, TX at the Springhill Suites Marriot, and 19 minutes of very slow running in Flagstaff, Arizona at 7000 feet.
May 16. The looooooong drive caught up with me today. I wanted a 5K tempo run to assess my fitness, and after a first mile in 7:18 I stopped, really tired. I threw in a 400 and a 600 at a faster pace, turning it into a light interval workout, but man I had NOTHING today.
May 18. Even worse! Tried for the 5K tempo run again, stopped after 5 1/2 laps on the track, it was not happening.
May 20. On the road again! A side trip from California to Oregon to take care of some business. I ran 49:22 easy on the Willamette river bike path in Eugene. My old stomping grounds, some three decades back I lived in Eugene in the heyday of Alberto Salazar. I was just starting my cartoon career as Al topped the marathon rankings for 2-3 years. Me, I raced 33:52 for 10K and 26:31 over 5 miles along the same river paths. A bit slower than Alberto.
May 21. I hit the treadmill at the hotel in Portland for sixteen minutes, cranking the speed up pretty high for the last 3-4 minutes.
May 23. Drove 600 miles back to Cali yesterday, this morning a 20:25 medium pace run. Legs perky, the rest of me tired.
May 24. Back to the track for some fast tempo running, and I crashed again after 3.5 laps.
The problem is a condition known as electrical heart block (not atherosclerosis, which can cause heart attacks). I've had this since I was a kid running 4:01 for 1500 meters; if I'm tired or consuming too much sugar, caffeine or alcohol, it acts up. Having been on the road, it's acting up!
The symptom is an irregular heart beat. My cardiologist identified the condition, and assured me I can run with it.
May 25. A sparkling sunny Sunday morning in Santa Rosa CA, I hit a good rhythm for a medium to medium hard effort on streets and river bike paths for a 57:13 run. I'm running a 10K event in nearby Healdsburgh two weeks from today, so this is a nice indicator that I can do well. Note to Steve: Cut back the coffee and no sweets! Booze, I don't do too bad, one drink about every other day.
May 27. Today 58:35 medium hard on the Santa Rosa creek bike trails. Very nice in the a.m. on the shaded trails. Ran a 1:03 negative split on this out and back course. Compared to the hills and altitude of Oaxaca, Mexico where I live, a long run can be executed much faster here on flat trails near sea level.
May 29. This morning I hit the same bike trails, but maybe 70 - 80 meters longer with a couple bridge crossings added to vary which side of the creek I was on. Running for 58:06; it took a half minute longer to get to the turnaround point, but I came back 29 seconds faster. The final half mile was pretty tough. Just the run I was looking for; the day when you just cruise, part of the reward for all the work.
May 31. Today an easy to medium 7 miler, untimed. Running every other day this week allowed me to a couple good workouts, while building in some rest for the 10K I'll be racing in a week.
June 2. Tempo 5K, negative splits. 23:25, that would be a good race pace for me next Sunday in the Healdsburg 10K. Yup it's slow but I'm a geezer! Out in 12:10, back in 11:15.
June 3. Out and back loop 1:00:24. A variation on the creek trail run, this time from the house as my car is in the shop. Out in 32:06, back in 28:18. Practicing my negative split strategy to good effect. The last 1.5 miles was a real break through, I took it to a fresh level of intensity. Certainly faster than the second half of my run yesterday. Very happy. (Now it's night and my legs h-u-r-t, in a good way.)
June 5. Medium easy 21:40, it's Thursday and I'm doing a min-taper for the Healdsburg 10K race on Sunday. My calves are still sore from my Mon/Tues workouts, I take that as a good sign.
June 6. Easy 22:14.
June 7. Easy 23:33, hilly course. One of those runs on the day before the race where you feel like a bag of rocks. We all have those, right?
June 8. Healdsburg Fitch Mountain Foot Race 3K/10K (36th) on a gorgeous sunny summer morning; I ran 46:16 for 21st place, out of maybe a couple hundred runners. Felt excellent! Negative splits, as I hit 5K in 23:48, with a second half of 22:28.
There was a big hill from about 1.75 to 2.25 miles (Fitch Mountain, I guess). Compared to the hills of Oaxaca it's no big deal. I think I won my division (55-59), will check back for official results.
I was a bit unsure where the finish was, kicked hard over the final 150 when I saw it, but had too much left. But, it's wonderful to finish a run well, and best of all I had no problem with my irregular heart beat thing.
June 11. After 2 days off, ran 22:46 easy on a cool morning.
The Jig is Up!
Turns out I won't be able to keep running this summer at the level I want to; my freelance business is slow, so I've taken a full time press operator job for the next 6-7 weeks. Money trumps running! I'll still be able to fit in some running, but consistent long runs won't be on the table while I'm working this gig.
So it goes. I had a fine time with my series of hour long runs (more or less), and was happy to run my fastest 10K since 2008 (having run 41:25 in '07, and 46-something in '08.)
I've spent the past nine months in Oaxaca, Mexico at 5000 feet running about 30 miles a week. Most of the time I ran in hills between 5-6000 feet, some very beautiful and challenging turf. Anyway, for a geezer like me, I figure I've built in some decent base fitness. Can't say I did much speed work, beyond a week on the beach in January at San Agustinillo, Oaxaca.
This week of May 8 - 14 was spent in my beat up 2002 Toyota Rav4, driving 2960 miles from Oaxaca to Santa Rosa, CA with my family, our base in the US for the next 2.5 months. My final Oaxaca run for now was a sweet one, on May 7, confirming good overall fitness, a 1:18:35 long run from my house up the mountainside with a nice pick up over the last 20 minutes or so.
My premise with this blog entry is to track my stateside running; I'll be interested to see how my hard-earned Oaxaca altitude fitness plays out in the near sea level flatlands. Ideally I'll do some speedwork and racing, we'll see how it goes!
May 15. Ran 42:20 medium effort, a rust buster after a week in a car. Threw in a 1:40 fast stride halfway through and felt pretty strong. Actually, I did a wee bit of running on the road last week; a 20 minute treadmill run in Laredo, TX at the Springhill Suites Marriot, and 19 minutes of very slow running in Flagstaff, Arizona at 7000 feet.
May 16. The looooooong drive caught up with me today. I wanted a 5K tempo run to assess my fitness, and after a first mile in 7:18 I stopped, really tired. I threw in a 400 and a 600 at a faster pace, turning it into a light interval workout, but man I had NOTHING today.
May 18. Even worse! Tried for the 5K tempo run again, stopped after 5 1/2 laps on the track, it was not happening.
May 20. On the road again! A side trip from California to Oregon to take care of some business. I ran 49:22 easy on the Willamette river bike path in Eugene. My old stomping grounds, some three decades back I lived in Eugene in the heyday of Alberto Salazar. I was just starting my cartoon career as Al topped the marathon rankings for 2-3 years. Me, I raced 33:52 for 10K and 26:31 over 5 miles along the same river paths. A bit slower than Alberto.
May 21. I hit the treadmill at the hotel in Portland for sixteen minutes, cranking the speed up pretty high for the last 3-4 minutes.
May 23. Drove 600 miles back to Cali yesterday, this morning a 20:25 medium pace run. Legs perky, the rest of me tired.
May 24. Back to the track for some fast tempo running, and I crashed again after 3.5 laps.
The problem is a condition known as electrical heart block (not atherosclerosis, which can cause heart attacks). I've had this since I was a kid running 4:01 for 1500 meters; if I'm tired or consuming too much sugar, caffeine or alcohol, it acts up. Having been on the road, it's acting up!
The symptom is an irregular heart beat. My cardiologist identified the condition, and assured me I can run with it.
May 25. A sparkling sunny Sunday morning in Santa Rosa CA, I hit a good rhythm for a medium to medium hard effort on streets and river bike paths for a 57:13 run. I'm running a 10K event in nearby Healdsburgh two weeks from today, so this is a nice indicator that I can do well. Note to Steve: Cut back the coffee and no sweets! Booze, I don't do too bad, one drink about every other day.
May 27. Today 58:35 medium hard on the Santa Rosa creek bike trails. Very nice in the a.m. on the shaded trails. Ran a 1:03 negative split on this out and back course. Compared to the hills and altitude of Oaxaca, Mexico where I live, a long run can be executed much faster here on flat trails near sea level.
May 29. This morning I hit the same bike trails, but maybe 70 - 80 meters longer with a couple bridge crossings added to vary which side of the creek I was on. Running for 58:06; it took a half minute longer to get to the turnaround point, but I came back 29 seconds faster. The final half mile was pretty tough. Just the run I was looking for; the day when you just cruise, part of the reward for all the work.
May 31. Today an easy to medium 7 miler, untimed. Running every other day this week allowed me to a couple good workouts, while building in some rest for the 10K I'll be racing in a week.
June 2. Tempo 5K, negative splits. 23:25, that would be a good race pace for me next Sunday in the Healdsburg 10K. Yup it's slow but I'm a geezer! Out in 12:10, back in 11:15.
June 3. Out and back loop 1:00:24. A variation on the creek trail run, this time from the house as my car is in the shop. Out in 32:06, back in 28:18. Practicing my negative split strategy to good effect. The last 1.5 miles was a real break through, I took it to a fresh level of intensity. Certainly faster than the second half of my run yesterday. Very happy. (Now it's night and my legs h-u-r-t, in a good way.)
June 5. Medium easy 21:40, it's Thursday and I'm doing a min-taper for the Healdsburg 10K race on Sunday. My calves are still sore from my Mon/Tues workouts, I take that as a good sign.
June 6. Easy 22:14.
June 7. Easy 23:33, hilly course. One of those runs on the day before the race where you feel like a bag of rocks. We all have those, right?
June 8. Healdsburg Fitch Mountain Foot Race 3K/10K (36th) on a gorgeous sunny summer morning; I ran 46:16 for 21st place, out of maybe a couple hundred runners. Felt excellent! Negative splits, as I hit 5K in 23:48, with a second half of 22:28.
There was a big hill from about 1.75 to 2.25 miles (Fitch Mountain, I guess). Compared to the hills of Oaxaca it's no big deal. I think I won my division (55-59), will check back for official results.
I was a bit unsure where the finish was, kicked hard over the final 150 when I saw it, but had too much left. But, it's wonderful to finish a run well, and best of all I had no problem with my irregular heart beat thing.
June 11. After 2 days off, ran 22:46 easy on a cool morning.
The Jig is Up!
Turns out I won't be able to keep running this summer at the level I want to; my freelance business is slow, so I've taken a full time press operator job for the next 6-7 weeks. Money trumps running! I'll still be able to fit in some running, but consistent long runs won't be on the table while I'm working this gig.
So it goes. I had a fine time with my series of hour long runs (more or less), and was happy to run my fastest 10K since 2008 (having run 41:25 in '07, and 46-something in '08.)
Monday, May 5, 2014
Big 10K win for Mexico's Juan Luis Barrios
Mexico's Juan Luis Barrios won the men's 10,000 meter run at the 2014 Payton Jordan Memorial track meet at Stanford University over the weekend, clocking 27:34.40.
Barrios beat top Canadian distance ace Cam Levins for the win. Levins was timed in 27:36.00.
Story at this link on Let's Run.
Barrios beat top Canadian distance ace Cam Levins for the win. Levins was timed in 27:36.00.
Story at this link on Let's Run.
Friday, April 11, 2014
To the Top, Lads
Just returned from a trip to the top of the mountain ridge framing the city of Oaxaca to the north. Richard, his three dogs and I ran more than 11 miles door to door.
It was a run, but indeed it included bits of walking up pitched inclines; we start the run at about 5000 feet and crested the ridge a bit over 6000. I was working very hard indeed as we neared the ridge line.
I felt "average" today. Not great, but not flat either. It was a damn hard run/walk of just over two hours. It was money into the fitness bank, but the best part was looking at both the city of Oaxaca and the Etla valley from our perch on the ridge, just stunning views on a gorgeous morning.
I feel ready to race any distance from 5K to a half marathon, a good feeling indeed. Give me a few interval sessions and I'll be good to go over the 1500/mile too, probably my best distance based on my natural abilities (or lack thereof!)
It was a run, but indeed it included bits of walking up pitched inclines; we start the run at about 5000 feet and crested the ridge a bit over 6000. I was working very hard indeed as we neared the ridge line.
I felt "average" today. Not great, but not flat either. It was a damn hard run/walk of just over two hours. It was money into the fitness bank, but the best part was looking at both the city of Oaxaca and the Etla valley from our perch on the ridge, just stunning views on a gorgeous morning.
I feel ready to race any distance from 5K to a half marathon, a good feeling indeed. Give me a few interval sessions and I'll be good to go over the 1500/mile too, probably my best distance based on my natural abilities (or lack thereof!)
Sunday, April 6, 2014
Bekele's Marathon Debut a Success
Kenenisa Bekele has some life in his 31 year old legs yet.
After a few years of injury and set back, the world record holder for the 5000 and 10000 meters on the track is healthy again. Today the Ethiopian runner won the Paris Marathon in his first attempt at the distance in the stellar time of 2:05:03, all the more impressive as this is a tough course.
It will be interesting to see how the great Bekele fares over the next few years as he tackles the Marathon. It's been a hot distance the last few years, as the prize money is better than it is for long distance track racing.
Full story here
After a few years of injury and set back, the world record holder for the 5000 and 10000 meters on the track is healthy again. Today the Ethiopian runner won the Paris Marathon in his first attempt at the distance in the stellar time of 2:05:03, all the more impressive as this is a tough course.
It will be interesting to see how the great Bekele fares over the next few years as he tackles the Marathon. It's been a hot distance the last few years, as the prize money is better than it is for long distance track racing.
Full story here
Monday, March 24, 2014
Fast Times High in Oaxaca
Thought of the day: Enough distance running. Time to do some fast.
Last June, I started weekly runs with Richard and Steve, a couple of expats in their 40s who are proponents of the long run.
I jumped on the bandwagon and have enjoy greatly expanding my weekly mileage from about 20 to 30. The highlight runs are long and hilly, often cresting the 6000 foot mark here in Oaxaxa.
But now it's time for me to return to type. I'm a middle distance runner and I realize I've been in a mileage phase long enough to get a bit bored with it. Here comes the fast.
Bear in mind, as a seriously middle aged dude, FAST is relative...
Steve
Last June, I started weekly runs with Richard and Steve, a couple of expats in their 40s who are proponents of the long run.
I jumped on the bandwagon and have enjoy greatly expanding my weekly mileage from about 20 to 30. The highlight runs are long and hilly, often cresting the 6000 foot mark here in Oaxaxa.
But now it's time for me to return to type. I'm a middle distance runner and I realize I've been in a mileage phase long enough to get a bit bored with it. Here comes the fast.
Bear in mind, as a seriously middle aged dude, FAST is relative...
Steve
Sunday, March 23, 2014
Fun Run or Badly Organized Event?
This morning I ran the first edition of the Run for International Women's Day in Oaxaca. The turnout was grand for this race honoring women, and it was a beautiful day. Well over 500 runners lined up for the start. The route went from the cathedral by the Zocalo (town center), it was generally well organized and even started on time, rare in Oaxaca.
I ran the 10K, with a goal to simply finish as I'm a bit under the weather. I did finish, so I was happy with that.
The course was well thought out. It might have even been relatively accurate, two loops around downtown Oaxaca.
Now, I gotta point some stuff out. This was the first edition of this race, generally well done. But here is the problem, there are often "1st annual" editions of races here. Some get to the second edition and most don't.
Problem #1. With groups trying to put on a road race I often see no porta-potties or designated bathroom. In Mexico, you generally have to pay for a public bathroom, and even so many of those are closed on Sunday a.m.
Runners greatly appreciate easy access to facilities before a run. I've actually skipped races due to lack of bathrooms in this town.
Problem #2. Keep traffic, and especially buses, off the race route. It's enough to be running as hard as you can without getting hit by horrible bus fumes. The cops did a fine job keeping intersections clear. But get the buses out of there. It gets done at well organized events.
Problem #3. Have beverages/oranges/water at the finish! Don't expect 600 or more people to run a race without giving them something to drink at the end. This is inexcusable.
While I salute the enthusiasm of various Oaxaca groups for the sport of running, I encourage attention to a few details to greatly improve the quality of local events.
I ran the 10K, with a goal to simply finish as I'm a bit under the weather. I did finish, so I was happy with that.
The course was well thought out. It might have even been relatively accurate, two loops around downtown Oaxaca.
Now, I gotta point some stuff out. This was the first edition of this race, generally well done. But here is the problem, there are often "1st annual" editions of races here. Some get to the second edition and most don't.
Problem #1. With groups trying to put on a road race I often see no porta-potties or designated bathroom. In Mexico, you generally have to pay for a public bathroom, and even so many of those are closed on Sunday a.m.
Runners greatly appreciate easy access to facilities before a run. I've actually skipped races due to lack of bathrooms in this town.
Problem #2. Keep traffic, and especially buses, off the race route. It's enough to be running as hard as you can without getting hit by horrible bus fumes. The cops did a fine job keeping intersections clear. But get the buses out of there. It gets done at well organized events.
Problem #3. Have beverages/oranges/water at the finish! Don't expect 600 or more people to run a race without giving them something to drink at the end. This is inexcusable.
While I salute the enthusiasm of various Oaxaca groups for the sport of running, I encourage attention to a few details to greatly improve the quality of local events.
Tuesday, February 18, 2014
Training for the 2014 Boston Marathon
Today's run was a lot of fun on a perfect sunny Oaxaca morning.
Suleiman is a New York City based runner with a penchant for visiting Oaxaca. We headed up to the Libramiento today, the no-traffic road beloved by the fitness buffs of Oaxaca. Our one hour run started at about 5500 feet, we did an out-and-back course up to around 5800 feet and back.
Suleiman is preparing for this year's Boston Marathon with a bit of altitude running in Oaxaca. He completed last fall's New York Marathon in about 3:45, no mean feat for a 54 year old dude, and all the more impressive considering he is blind!
We'll get out a for a couple more runs while he's in town, working those steeeeeeep inclines.
Suleiman is a New York City based runner with a penchant for visiting Oaxaca. We headed up to the Libramiento today, the no-traffic road beloved by the fitness buffs of Oaxaca. Our one hour run started at about 5500 feet, we did an out-and-back course up to around 5800 feet and back.
Suleiman is preparing for this year's Boston Marathon with a bit of altitude running in Oaxaca. He completed last fall's New York Marathon in about 3:45, no mean feat for a 54 year old dude, and all the more impressive considering he is blind!
We'll get out a for a couple more runs while he's in town, working those steeeeeeep inclines.
Monday, January 27, 2014
Intervals on the Beach: San Agustinillo, Oaxaca
Started the day in San Agustinillo, Oaxaca by melting the handle off the espresso pot at Bambu, where I'm in a cabana on the beach. Way to go space cadet, but I had to shake off yesterdays curvy, six hour mountain drive from the city of Oaxaca somehow.
Upon arrival last night, I ran down the 600-700 meter stretch of beach that is my front yard here at twilight, and tried a sample interval coming back. Tired.
Well, this morning I trotted down again and ran the stretch three times, 2:33, 2:35 and 2:46. Ouch. The tide was kinda high; I had to stomp through waves running off at points here. Also, even though I've been running consistent 30 mile weeks, I now remember: INTERVALS are REALLY HARD!
So I cap off the morning session with an 80-90 meter stride at a very quick cadence and head in for breakfast.
Noonish, I'm back on the beach for another round, this time another 2:35 but it feels a bit more difficult than it should. I throw in another 90 meter burst but I'm careful not to go too fast and tempt fate.
Finally, after a day of being a lazy tourist, I cap off my running for the day with a 2:20 blitz down the beach with a tailwind at my back. Feeling pretty good, zipping really well over the last 150 or so. More to come for the rest of the week.
My idea, I've been logging 30 mile weeks all fall. Took a break of sorts over the holidays now I've logged another 2 weeks of distance culminating with 13.5 miles three days back. So now I'm looking to get a bit fast. I'm not out to sprint per se, just want to wake up the legs and lungs to the idea of going quick.
Heck, I'm 57 in less that 2 months. This is a hella fun project for a lad at my stage of development!
Nest day. Second full day here. Legs sore as heck from a total of 5 repeats yesterday as well as a little beat up from the added stress or barefoot beach running. So today a very easy day. One repeat in a.m. in 2:19, and one p.m. at 2:14. Pushing just a bit, and finally this afternoon a nice flat firm beach, with the tide out.
Third day. I should say the rest is about 3 min. between each beach trot.. This morning six repeats. 2:26, 2:22, 2:23, 2:18, 2:22, 2:16. Just focusing on rhythm. Calves sore. Got a good groove going here. Hard work without actually killing myself over it. Happy with interval week progress!
Noon-ish on this third day in San Agustonillo, I'm with my daughter near the end of the town beach. An outcropping of rocks a few meters into the sea divides the beach in two at this point, with a flat sandbar poking out to the rocks. The sandbar is about 80 meters long--as the tide comes in waves from both sides come up the sandbar and kiss in the middle.
My 8 year old and I square off on the town side of the sand bar for a series of 80 meter runs towards the rocks. The sand is flat, moist--a perfect sprinting surface. Not that we are sprinting! It's more of a controlled fast rhythm thing.
The first two runs across are exhilarating, a quick middle distance cadence, then shifting to almost full speed, focused on relaxation and rhythm. Sure I'm a bit tired from the morning workout but to lope along at near full speed like this is life-affirming ecstasy.
We take a dip in the sea after two repeats and chill. A few minutes later we try a third. The thrill of the quick burst is gone, looks like I've run the juice out of my legs for today.
The fourth day dawns and my legs are like raw meat from the knees down. OK so my thighs are a bit tight too. Rest day! So I run to the east on the beach (the Oaxaca coast points due south, mostly.) Running to the end of the town beach and back at an easy pace takes about 14 minutes. I try a 20 second stride and call it quits. No sense pushing.
I throw in a couple s80 meter trides at noon on the same sandbar I was sprinting on yesterday at the west side of the San Agustinillo beach. Totally no go. Nothing in the tank. Later on, in the gorgeous late afternoon sun, I go again on the same run I did this morning, this time in thirteen and a half minutes. Legs still sore as hell.
Now it's Friday morning and I have hopes of another big workout. I'm up a bit before seven making coffee and my legs are telling a different story. I trot out to the far east end of the beach over 7 minutes and I'm still very sore. I roll out three repeats on a section of beach that is a bit longer than the central part I've been doing my intervals on, 2:31, 2:35 and 2:33. About 3 minutes between each. I jump through the rocks that form a small barrier to the central stretch of beach, returning to the site of the this week's earlier interval workouts. I ramp up the effort of a bit for a fourth repeat of 2:16. That's it for now.
I decide against pushing on to more repeats. My muscles are sore and a bit strained. To do more now would be to risk injury. Over a six day stretch, I've done 18 repeats of approx. 650 meters with a fairly short rest, along with six or eight strides. This is the most speed work I've done since 2007. I look forward to returning to Oaxaca (at it's 5000 feet of altitude.) I'll continue to do some long runs but will work on speed at least once a week. It will make racing fun this spring, knowing I've put in enough training to push myself in race situations.
Hey! Hold it just a minute! You didn't think I was gonna get up Saturday morning, get in the car and just head back to Oaxaca city without hittin' the beach, didja?
One more 7 a.m in this sublime, singular kicked-back beach town of San Agustinillo finds me making my cafe de olla on sore legs (cafe de olla is the ultimate cowboy coffee--dump the coffee grounds in boiling water. Let it sit for a bit, bring back to boil, strain into coffee cups, a splash of milk and drink. Not bad.)
No way am I doing a full interval workout after beating my legs up all week, but I have something fun in mind. I run down the east side of the beach & half way back to my usual starting point of the fast bits. A one mile warm up, actually going slow and slower.
I'm gonna run fast only once this a.m.--the fastest of the week or bust. I start my watch with legs turning over quick, things feel good and I don't notice the soreness. Halfway down I start breathing pretty hard. Stick to the rhythm and turnover, it's do-able. With about 100 to go I shift up to the next gear. A bit tough but again it can be done. I cover my 19th and last repeat of speed week at the beach in 2:07 and I'm happy.
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Get in touch any time to book a Oaxaca running tour! Email me or call 503-213-3671 US or Mexico 951-187-0245.
Steve Lafler
Upon arrival last night, I ran down the 600-700 meter stretch of beach that is my front yard here at twilight, and tried a sample interval coming back. Tired.
Well, this morning I trotted down again and ran the stretch three times, 2:33, 2:35 and 2:46. Ouch. The tide was kinda high; I had to stomp through waves running off at points here. Also, even though I've been running consistent 30 mile weeks, I now remember: INTERVALS are REALLY HARD!
So I cap off the morning session with an 80-90 meter stride at a very quick cadence and head in for breakfast.
Noonish, I'm back on the beach for another round, this time another 2:35 but it feels a bit more difficult than it should. I throw in another 90 meter burst but I'm careful not to go too fast and tempt fate.
Finally, after a day of being a lazy tourist, I cap off my running for the day with a 2:20 blitz down the beach with a tailwind at my back. Feeling pretty good, zipping really well over the last 150 or so. More to come for the rest of the week.
My idea, I've been logging 30 mile weeks all fall. Took a break of sorts over the holidays now I've logged another 2 weeks of distance culminating with 13.5 miles three days back. So now I'm looking to get a bit fast. I'm not out to sprint per se, just want to wake up the legs and lungs to the idea of going quick.
Heck, I'm 57 in less that 2 months. This is a hella fun project for a lad at my stage of development!
Nest day. Second full day here. Legs sore as heck from a total of 5 repeats yesterday as well as a little beat up from the added stress or barefoot beach running. So today a very easy day. One repeat in a.m. in 2:19, and one p.m. at 2:14. Pushing just a bit, and finally this afternoon a nice flat firm beach, with the tide out.
Third day. I should say the rest is about 3 min. between each beach trot.. This morning six repeats. 2:26, 2:22, 2:23, 2:18, 2:22, 2:16. Just focusing on rhythm. Calves sore. Got a good groove going here. Hard work without actually killing myself over it. Happy with interval week progress!
Noon-ish on this third day in San Agustonillo, I'm with my daughter near the end of the town beach. An outcropping of rocks a few meters into the sea divides the beach in two at this point, with a flat sandbar poking out to the rocks. The sandbar is about 80 meters long--as the tide comes in waves from both sides come up the sandbar and kiss in the middle.
My 8 year old and I square off on the town side of the sand bar for a series of 80 meter runs towards the rocks. The sand is flat, moist--a perfect sprinting surface. Not that we are sprinting! It's more of a controlled fast rhythm thing.
The first two runs across are exhilarating, a quick middle distance cadence, then shifting to almost full speed, focused on relaxation and rhythm. Sure I'm a bit tired from the morning workout but to lope along at near full speed like this is life-affirming ecstasy.
We take a dip in the sea after two repeats and chill. A few minutes later we try a third. The thrill of the quick burst is gone, looks like I've run the juice out of my legs for today.
The fourth day dawns and my legs are like raw meat from the knees down. OK so my thighs are a bit tight too. Rest day! So I run to the east on the beach (the Oaxaca coast points due south, mostly.) Running to the end of the town beach and back at an easy pace takes about 14 minutes. I try a 20 second stride and call it quits. No sense pushing.
I throw in a couple s80 meter trides at noon on the same sandbar I was sprinting on yesterday at the west side of the San Agustinillo beach. Totally no go. Nothing in the tank. Later on, in the gorgeous late afternoon sun, I go again on the same run I did this morning, this time in thirteen and a half minutes. Legs still sore as hell.
Now it's Friday morning and I have hopes of another big workout. I'm up a bit before seven making coffee and my legs are telling a different story. I trot out to the far east end of the beach over 7 minutes and I'm still very sore. I roll out three repeats on a section of beach that is a bit longer than the central part I've been doing my intervals on, 2:31, 2:35 and 2:33. About 3 minutes between each. I jump through the rocks that form a small barrier to the central stretch of beach, returning to the site of the this week's earlier interval workouts. I ramp up the effort of a bit for a fourth repeat of 2:16. That's it for now.
I decide against pushing on to more repeats. My muscles are sore and a bit strained. To do more now would be to risk injury. Over a six day stretch, I've done 18 repeats of approx. 650 meters with a fairly short rest, along with six or eight strides. This is the most speed work I've done since 2007. I look forward to returning to Oaxaca (at it's 5000 feet of altitude.) I'll continue to do some long runs but will work on speed at least once a week. It will make racing fun this spring, knowing I've put in enough training to push myself in race situations.
Hey! Hold it just a minute! You didn't think I was gonna get up Saturday morning, get in the car and just head back to Oaxaca city without hittin' the beach, didja?
One more 7 a.m in this sublime, singular kicked-back beach town of San Agustinillo finds me making my cafe de olla on sore legs (cafe de olla is the ultimate cowboy coffee--dump the coffee grounds in boiling water. Let it sit for a bit, bring back to boil, strain into coffee cups, a splash of milk and drink. Not bad.)
No way am I doing a full interval workout after beating my legs up all week, but I have something fun in mind. I run down the east side of the beach & half way back to my usual starting point of the fast bits. A one mile warm up, actually going slow and slower.
I'm gonna run fast only once this a.m.--the fastest of the week or bust. I start my watch with legs turning over quick, things feel good and I don't notice the soreness. Halfway down I start breathing pretty hard. Stick to the rhythm and turnover, it's do-able. With about 100 to go I shift up to the next gear. A bit tough but again it can be done. I cover my 19th and last repeat of speed week at the beach in 2:07 and I'm happy.
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Get in touch any time to book a Oaxaca running tour! Email me or call 503-213-3671 US or Mexico 951-187-0245.
Steve Lafler
Saturday, January 18, 2014
Diving into the New Year
Runners generally hit a new year with optimism and plans for improvement. That's where I am this January, running longer distances than I have the last few years.
For a good many years, I've been a 20 mile a week runner. I always figured I could do OK in races as I'd run my miles on the quick side, testing myself when I felt good. This short distance approach works up to a point--but now I believe that I'll benefit from the oveall strength and endurance gained from going longer. You can only improve so much on low mileage; indeed, during my last buildup to serious racing at age 50, I added some distance to my buildup phase of training and the 5K and 10K times improved quite a bit from the previous year.
To begin with, I'm stretching out to 30 mile weeks. At the center of my weekly schedule are 15-16 kilometer runs in the hills above the city of Oaxaca. Man, these runs take me out of my comfort zone and challenge me to improve.
It's my good fortune to have befriended local ultra-marathoner Richard Stoutner. He is a fellow Oaxaca resident and the owner of Mashica Sport here in Oaxaca. He trains distance runners, triathletes and bicycle racers. He exudes enthusiasm for endurance sports, and a matter of fact positive attitude that is contagious.
I've been running with Richard once a week. While a run in the 15K range is my long run day at present, I'd call it one of his easier workouts. I focus on maintaining my rhythm on the trails and roads above Oaxaca, while Richard glides smoothly up and down the rolling wooded trails. This man is seriously fit. Currently he is preparing to run the Ultra Caballo Blanco 80 Kilometer event in March, the race at the center of Born to Run book by Christopher MacDougall.
I'm enthusiastic about stretching out to longer runs, and indeed racing with more miles under my belt. And of course, I'm looking pulling for Richard to have a great run at the Ultra Caballo Blanco this March 2nd!
For a good many years, I've been a 20 mile a week runner. I always figured I could do OK in races as I'd run my miles on the quick side, testing myself when I felt good. This short distance approach works up to a point--but now I believe that I'll benefit from the oveall strength and endurance gained from going longer. You can only improve so much on low mileage; indeed, during my last buildup to serious racing at age 50, I added some distance to my buildup phase of training and the 5K and 10K times improved quite a bit from the previous year.
To begin with, I'm stretching out to 30 mile weeks. At the center of my weekly schedule are 15-16 kilometer runs in the hills above the city of Oaxaca. Man, these runs take me out of my comfort zone and challenge me to improve.
It's my good fortune to have befriended local ultra-marathoner Richard Stoutner. He is a fellow Oaxaca resident and the owner of Mashica Sport here in Oaxaca. He trains distance runners, triathletes and bicycle racers. He exudes enthusiasm for endurance sports, and a matter of fact positive attitude that is contagious.
I've been running with Richard once a week. While a run in the 15K range is my long run day at present, I'd call it one of his easier workouts. I focus on maintaining my rhythm on the trails and roads above Oaxaca, while Richard glides smoothly up and down the rolling wooded trails. This man is seriously fit. Currently he is preparing to run the Ultra Caballo Blanco 80 Kilometer event in March, the race at the center of Born to Run book by Christopher MacDougall.
I'm enthusiastic about stretching out to longer runs, and indeed racing with more miles under my belt. And of course, I'm looking pulling for Richard to have a great run at the Ultra Caballo Blanco this March 2nd!
Wednesday, January 8, 2014
This Year's Ultra Caballo Blanco
The 50 mile race sponsored by the indigenous Tarahumara people of Norther Mexico, the Ultra Caballo Blanco, is just around the corner, with the 2014 edition taking place on March 2.
Born to Run, the running book by Christopher McDougall, immortalized the race.
The race takes place in the mountains near the Copper Canyon in the north of Mexico. With the success of McDougall's book, running this race has become a dream for many a long distance runner.
Before you book your plane and train ticket to run, ask yourself: Am I ready to race 80 kilometers (a few steps shy of 50 miles) over rugged mountain terrain? This may not be the race for your average marathoner, rather it's a challenge taken up by that special ultra runner with a real gleam in their eye.
Born to Run, the running book by Christopher McDougall, immortalized the race.
The race takes place in the mountains near the Copper Canyon in the north of Mexico. With the success of McDougall's book, running this race has become a dream for many a long distance runner.
Before you book your plane and train ticket to run, ask yourself: Am I ready to race 80 kilometers (a few steps shy of 50 miles) over rugged mountain terrain? This may not be the race for your average marathoner, rather it's a challenge taken up by that special ultra runner with a real gleam in their eye.
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