My friend Richard coaches locally, competitive bikers and runners in Oaxaca. We run together roughly once a week, currently on Saturdays. An ultrarunner and marathoner, Richard has done well in some amazing races such as the infamous Caballo Blanco Ultra and the 100K Ultra Trail Mexico in estado de Hidalgo, where he finished 4th a couple years back. He's already entered in the event for 2016, for September.
We're running this Saturday morning and he suggests throwing a little mountain climb in the run, take it up near the 6000 ft. level (we start at 5000). Okay, well he's started quick today and I'm thinking I don't feel super, so at least we'll walk the climbing part!
It's a bear, but we get up there and start rocketing through trails undulating around precarious ravines. It's wooded up here, sparkling gorgeous from recent rains. Why not bomb through the woods as fast as we can stand it on muddy trails at altitude of a Saturday morning?
My friend gets a good few meters up on me and I put my head down and try to reel him in. I'm going fast, but can make headway only when he slows a bit. Rapidly we descend to more even ground and the run back to town.
Here's the beauty of running hard in the mountain woods. You are slapped into the present! There is no considering the 4 or 6 miles still to go! Just roll in the moment and forget you are tired. Some reserve of energy is there and I do it! You could say I forget the idea that I'm feeling tired, slow or whatever.
Returning to the streets, we're feeling our oats and goose it again. A fast kilometer goes by in a blast of adreneline. Richard actually stops to talk to a friend and I continue on slow, but then he catches up and we run the last K in something like 3:48. Why not? We really hammer the last half mile or so, just for fun.
It could be Richard wanted to run hard, or wanted to test me a bit, or both, but damn that was a shit-kicking 10.3 miles and it leaves me mildly ecstatic!
Funny how running works, I've currently put together a block of 9 weeks of consistent running, but had some off days recently. Putting the pedal to the metal in the woods has me full of running and looking ahead once more.
I've been pointing towards an end of July/early August half marathon in the states. The trick is to find one that works in my schedule.
Showing posts with label altitude running. Show all posts
Showing posts with label altitude running. Show all posts
Sunday, May 29, 2016
Tuesday, March 1, 2016
Oaxaca Renueva Half Marathon
What do us runners really want? The singular sensation of a great run, that's what! It comes in training runs here and there, delivering catharsis, endorphins, and the exhilarating feeling of running free and fast. It happens even less in races, and when it does it leaves you smiling all day, sometimes with the satisfaction of a newly-minted P.R.
So it is on Sunday February 28, as I run the 1st Oaxaca Renueva Half Marathon (there's also a full marathon option). I have one of these elusive great runs, the result of decent training and tapering, and a pinch of luck.
The two races start together a tick past 7:00 a.m. on Calle Independencia, adjacent to Oaxaca's Zocalo. It takes me 17 seconds to cross the starting line in the crush of the crowd, and I have to jog slowly for another couple hundred meters, but pretty soon I hit my pace and realize right away - I feel really good, effortlessly buzzing along.
The field un-bunches, stringing out a bit as we circle the center of town on the Perferico road, and I tell myself "don't make the mistake of going too fast too early." Running south towards the airport on Simbolos Patrios, I take some early sips of water and bide my time.
Forty minutes in we are headed back north by the Plaza Del Valle shopping center. I allow myself to pick it up a bit, I feel good and may as well put out some pace. I'm not too worried about time today. Afterall, the race is at 5000 feet plus, it's about energy flow, not adherence to an exacting pace.
I am amused as usual by the macho of many Oaxacan runners. Near every person I pass puts on a challenge, indeed some even surge ahead as I draw even. Decades of experience has taught me how reckless it is to race in the early stages of a long event, so I don't take the bait, but I do admire the strength and pluck of these runners, if not their overall race savvy.
We approach the hour mark and things get tough on Avenida Ferrocarril. I'm still in a good rhythm, but let's face it, running 13.1 miles as fast as you can is sort of, uh, taxing! Now we are weaving through the barrio of Santa Lucia del Camino, zig-zagging towards the main road called Ninos Heroes de Chapultepec. I'm working hard but doing OK. It dawns on me that I'll likely run a bit under 1:50. Not a P.R., but an improvement on my other altitude half marathon effort, one year back in Oaxaca's (1:50:08). I'm feeling upbeat and bouncy!
Now here's this stocky dude, really built like a fire plug, in front of me again. Clearly a strong, determined runner. Orange singlet and black shorts, maybe 35 or so. He's working it. I've pulled up on him maybe 3 times, and each time he instantly churns away. I'm just running my rhythm, not racing. But I admit, I'd like to beat him. I'm pretty sure he's made toooo many withdrawals from the energy bank, but who knows? He's certainly tough, and fit.
We get to Calle Ninos Heroes, also known as the Carretera Mexico Libro. It's a main east-west divider street between Oaxaca's downtown Centro neighborhood and Colonia Reforma, the upscale shopping district. I'm expecting to turn left into town towards the finish, but no, we must run a mini-loop away from town, then execute a hairpin turn. So we turn right.
Barreling down a short hill before the turn, I note I'm catching the feisty guy in the orange singlet once more. At first, I just think, "he'll sprint again". I catch him at the turn, and with no thought I burst by him and continue hard up the hill. Am I being foolish? No! Here we are, ten miles in, headed uphill for the next half mile, and I suddenly feel fantastic!
Riding a surge of energy, I rip off my bandana with a smile, tuck it into the waistband of my shorts, and blast up the hill with abandon! It's showtime. I'm passing multiple runners here, and suddenly my sometime training companion, the great ultra-runner Richard Stoutner, is in the crowd yelling "Go Lafler!" Well allright!
Now I'm coming down to earth a bit. A young runner easily strides by me and I'm hurting a bit from my burst, but still I'm able to keep up a much faster pace than before and continue to pass many runners. We turn down Calle Benito Juarez to wind our way through the town center to the finish, and things get real tough. Maybe a mile and a half to go. Now we're on cobblestones and the footing is tough when you are tired. A clueless volunteer directs me off the course! I catch the error but lose maybe 5 - 6 seconds with this foolishness.
I'm passed by a young women who I've seen throughout the race when I go off course. I stick with her as best I can, maybe 10 meters back. Focus on getting my mojo back! Onto Calle Morelos and it's feeling tough, but we're still passing others. A slight uphill hurts but gooooood, but I ease by her.
Now a short downhill, scrambling by a pack of dudes. Back onto Independcia for the run for home. Very tough to run now, but I keep picking it up, and the other runners around me seem to really slow down. Five blocks to go, four blocks, passing one more guy here, another there. Three blocks and I pick it up again.
Can I sprint? Ha! Don't really want to! Only if someone comes up on me. But I know they won't. Half a block to go and I put on a burst. I'm only 80th or so overall out of about 400, but from the cheer of the crowd you'd have thought I'd won! Don't you just love Oaxaca?
Turns out I place 10th in the 50 - 59 male category. OK fine. Some 51 year old Kenyan, 2nd overall in the race, wins my division in 1:07:48. How is this possible? Crazy! I suspect he lied about his age for prize money, but it's for certain that he's fast for a geezer!
Me, I stop my clock at 1:45:41. I'm really pumped! I'd done a bit over a minute faster at sea level last summer, but clearly this is a superior run. I really blasted the last 3 miles, meeting out my energy quite nicely. This course was more hilly for sure, and at mile high altitude! I feel that it's worth maybe a 1:41 - 42 at sea level, who knows. It gives me the idea: boost the training and try to break 1:40 at sea level!
One thing for sure, it was a darn fine day of running! Certainly my best race in my 8 years in Oaxaca--My pace per 10K works out to about 49:57, and while I've run faster than that pace over 10K here, I've also gone slower.
I note that my official time in the results posts at 1:45:58, looks like they used gun time instead of chip time for everyone. Well, in truth, Mexican races are a bit less organized than stateside runs. No big deal. The toughest thing today? The damn port-a-potties arrived just minutes before race time! Damn, good thing too, I literally could not have run today without the all-important pre-race potty visit!
So it is on Sunday February 28, as I run the 1st Oaxaca Renueva Half Marathon (there's also a full marathon option). I have one of these elusive great runs, the result of decent training and tapering, and a pinch of luck.
The two races start together a tick past 7:00 a.m. on Calle Independencia, adjacent to Oaxaca's Zocalo. It takes me 17 seconds to cross the starting line in the crush of the crowd, and I have to jog slowly for another couple hundred meters, but pretty soon I hit my pace and realize right away - I feel really good, effortlessly buzzing along.
The field un-bunches, stringing out a bit as we circle the center of town on the Perferico road, and I tell myself "don't make the mistake of going too fast too early." Running south towards the airport on Simbolos Patrios, I take some early sips of water and bide my time.
Forty minutes in we are headed back north by the Plaza Del Valle shopping center. I allow myself to pick it up a bit, I feel good and may as well put out some pace. I'm not too worried about time today. Afterall, the race is at 5000 feet plus, it's about energy flow, not adherence to an exacting pace.
I am amused as usual by the macho of many Oaxacan runners. Near every person I pass puts on a challenge, indeed some even surge ahead as I draw even. Decades of experience has taught me how reckless it is to race in the early stages of a long event, so I don't take the bait, but I do admire the strength and pluck of these runners, if not their overall race savvy.
We approach the hour mark and things get tough on Avenida Ferrocarril. I'm still in a good rhythm, but let's face it, running 13.1 miles as fast as you can is sort of, uh, taxing! Now we are weaving through the barrio of Santa Lucia del Camino, zig-zagging towards the main road called Ninos Heroes de Chapultepec. I'm working hard but doing OK. It dawns on me that I'll likely run a bit under 1:50. Not a P.R., but an improvement on my other altitude half marathon effort, one year back in Oaxaca's (1:50:08). I'm feeling upbeat and bouncy!
Now here's this stocky dude, really built like a fire plug, in front of me again. Clearly a strong, determined runner. Orange singlet and black shorts, maybe 35 or so. He's working it. I've pulled up on him maybe 3 times, and each time he instantly churns away. I'm just running my rhythm, not racing. But I admit, I'd like to beat him. I'm pretty sure he's made toooo many withdrawals from the energy bank, but who knows? He's certainly tough, and fit.
We get to Calle Ninos Heroes, also known as the Carretera Mexico Libro. It's a main east-west divider street between Oaxaca's downtown Centro neighborhood and Colonia Reforma, the upscale shopping district. I'm expecting to turn left into town towards the finish, but no, we must run a mini-loop away from town, then execute a hairpin turn. So we turn right.
Barreling down a short hill before the turn, I note I'm catching the feisty guy in the orange singlet once more. At first, I just think, "he'll sprint again". I catch him at the turn, and with no thought I burst by him and continue hard up the hill. Am I being foolish? No! Here we are, ten miles in, headed uphill for the next half mile, and I suddenly feel fantastic!
Riding a surge of energy, I rip off my bandana with a smile, tuck it into the waistband of my shorts, and blast up the hill with abandon! It's showtime. I'm passing multiple runners here, and suddenly my sometime training companion, the great ultra-runner Richard Stoutner, is in the crowd yelling "Go Lafler!" Well allright!
Now I'm coming down to earth a bit. A young runner easily strides by me and I'm hurting a bit from my burst, but still I'm able to keep up a much faster pace than before and continue to pass many runners. We turn down Calle Benito Juarez to wind our way through the town center to the finish, and things get real tough. Maybe a mile and a half to go. Now we're on cobblestones and the footing is tough when you are tired. A clueless volunteer directs me off the course! I catch the error but lose maybe 5 - 6 seconds with this foolishness.
I'm passed by a young women who I've seen throughout the race when I go off course. I stick with her as best I can, maybe 10 meters back. Focus on getting my mojo back! Onto Calle Morelos and it's feeling tough, but we're still passing others. A slight uphill hurts but gooooood, but I ease by her.
Now a short downhill, scrambling by a pack of dudes. Back onto Independcia for the run for home. Very tough to run now, but I keep picking it up, and the other runners around me seem to really slow down. Five blocks to go, four blocks, passing one more guy here, another there. Three blocks and I pick it up again.
Can I sprint? Ha! Don't really want to! Only if someone comes up on me. But I know they won't. Half a block to go and I put on a burst. I'm only 80th or so overall out of about 400, but from the cheer of the crowd you'd have thought I'd won! Don't you just love Oaxaca?
Turns out I place 10th in the 50 - 59 male category. OK fine. Some 51 year old Kenyan, 2nd overall in the race, wins my division in 1:07:48. How is this possible? Crazy! I suspect he lied about his age for prize money, but it's for certain that he's fast for a geezer!
Me, I stop my clock at 1:45:41. I'm really pumped! I'd done a bit over a minute faster at sea level last summer, but clearly this is a superior run. I really blasted the last 3 miles, meeting out my energy quite nicely. This course was more hilly for sure, and at mile high altitude! I feel that it's worth maybe a 1:41 - 42 at sea level, who knows. It gives me the idea: boost the training and try to break 1:40 at sea level!
One thing for sure, it was a darn fine day of running! Certainly my best race in my 8 years in Oaxaca--My pace per 10K works out to about 49:57, and while I've run faster than that pace over 10K here, I've also gone slower.
I note that my official time in the results posts at 1:45:58, looks like they used gun time instead of chip time for everyone. Well, in truth, Mexican races are a bit less organized than stateside runs. No big deal. The toughest thing today? The damn port-a-potties arrived just minutes before race time! Damn, good thing too, I literally could not have run today without the all-important pre-race potty visit!
Monday, October 26, 2015
Oaxaca Running Tours - Menu Choices
Greetings, Steve Lafler here, the "Grumpy Runner". I lead running tours in and around the city of Oaxaca, Mexico. Let me know when you'll be in town and we can schedule a run. Just zip me an email and we'll set it up.
Oaxaca Run Menu
1. Runs in the hills to the north of the city. Enjoy vistas of the Oaxaca valley from the ridges of San Felipe Del Agua and Ejido Guadalupe Victoria. We start on the "Libramiento", a paved road (mostly) closed to traffic. We continue on mountain trails. These runs can be as short as 3 miles, or as long as two hours.
2. Flat-lander runs at Parque Tequio, south of the city center near the airport. Parque Tequio is a green oasis in the city, with a flat 5Kish loop. Good for those who want to avoid hills! Run as short or as far as you want, in 5K increments.
3. Interval training. If you want to train hard and fast, let's do it. There is a 400 meter track near the airport, or better yet there is a great flat stretch of road with no traffic in the hills, about 600 meters. We can run intervals as per your needs, and I can time you & call splits.
4. Interval training in the hills. If you're a glutton for punishment, we can do hill repeats until you drop.
My running tour fee is $250 pesos per hour, including driving. Drop me an email to book!
Best regards,
Steve Lafler
Oaxaca Run Menu
1. Runs in the hills to the north of the city. Enjoy vistas of the Oaxaca valley from the ridges of San Felipe Del Agua and Ejido Guadalupe Victoria. We start on the "Libramiento", a paved road (mostly) closed to traffic. We continue on mountain trails. These runs can be as short as 3 miles, or as long as two hours.
2. Flat-lander runs at Parque Tequio, south of the city center near the airport. Parque Tequio is a green oasis in the city, with a flat 5Kish loop. Good for those who want to avoid hills! Run as short or as far as you want, in 5K increments.
3. Interval training. If you want to train hard and fast, let's do it. There is a 400 meter track near the airport, or better yet there is a great flat stretch of road with no traffic in the hills, about 600 meters. We can run intervals as per your needs, and I can time you & call splits.
4. Interval training in the hills. If you're a glutton for punishment, we can do hill repeats until you drop.
My running tour fee is $250 pesos per hour, including driving. Drop me an email to book!
Best regards,
Steve Lafler
Finishing a 10K just before Xmas 2015. Yup, I ran too hard in the middle of the race again!
Sunday, May 3, 2015
Anniversary of City of Oaxaca 9.5 K Race Review
May 3, 2015
This morning I ran the Anniversary of the City of Oaxaca 9.5K race, starting at the Plaza de Danza in Oaxaca Centro.
The start was pure vaudeville, and typical for a Oaxaca road race. First the inflatable arc at the start/finish line is blown up. Then it collapses. Then it's up again, reinforced with rope. Collapses again. It's shoved aside, and officials mark the start line with utility tape and runners line up behind it. Over the next few minutes, the unruly mob presses forward. Old ladies, chubbie guys and kids under 10 are all right up front. Some dude appears with a starter pistol, and starts a countdown from ten. The mob has slowly moved about 25 meters onto the course by then, and takes off when the countdown reaches four.
I'd intended to be in about the fourth row of runners, heck I'm fit but I am 58 years old. No need to be right up front. By the time the unruly mob begins to run, I'm back in about the 12th row, behind piles of kids, a stroller, and aforementioned super oldsters and chubby people. I run the first 300 meters or so at maybe a 12 minute mile pace before I settle into my planned sub 8 minute per mile pace.
Why so slow? Well, as said, I'm 58, we are at mile high altitude and I happen to know there is a 2K huge steady uphill at about the 3K mark!
I get to 3K in pretty good order, there's a few ups and downs heading northwest out of town towards the highway to Mexico City, but it's basically flat. I'm setting an honest rhythm, but not killing myself; I'm taking this race as a hard workout, I did not taper for it, I'm at the beginning of training for a Half Marathon in California some 3 months out.
Then the 2K-long hill. I figure I'm gonna buzz by people up this hill by maintaining my rhythm. After all, I train on courses that go from 5000 to 6000 feet and back. But no, we're all training in Oaxaca. I pass maybe 7 people, and about the same number pass me.
We crest the hill a few meters shy of the halfway mark. I'm passing a few, and some smart runners who went out easy are passing me on the down slope. We settle into a groove on the flat, I'm working to relax and get in my flow. Going good, but not racing per se. Some of the people I catch want to race, and I ignore it. Some who go by me are really "making a move", which I also ignore. I'm running near redline but not going into it, working my own rhythm, and I'm not wasting energy varying my pace.
There is a small amount of prize money on the line today, so I guess that ups how competitive people are. I've been racing since age 15 in 1972, I still get competitive, but I see no point in being competitive in the first half of a long distance race! Why waste energy? My ideal these days is to run negative splits, especially if I'm looking to compete. I prefer to run my own pace the first half, establish the right rhythm, then hit the gas in the second half.
Now past halfway, we buzz down the main drag separating the north and south of the city, Ninos Heroes de Chapultepec (aka the Pan American Highway). We hook a right at the baseball stadium, circumnavigating the center of town, heading gently downhill, then take a right on Morelos for a long straight drive to the finish. I'm rolling OK, but it's an effort with a week of workouts in my legs and no race taper.
I'm playing it a bit conservative, who knows how long this course really is, and where it will take us! I'm still passing a few, while some relative kids continue to pass me. Then I notice a shift, people are picking it up. With a bit of surprise, I see that we're maybe 500 meters out, straight down Morelos, so I pick it up too.
Probably pass about 4-6 runners over the last 400, kicking but not killing it. I finish in 45:22, and I'm happy about it, my goal for this workout/race was 47:30. I can't complain!
The route was good, cars we're kept off the course. But as usual in Oaxaca, the start was a bit the mess. There was no running clock at the finish, no kilometer markers either. There were two good water stations. Nice! I usually don't drink water in a 10K, but I woke up feeling dehydrated so I was happy to drink at both today.
There were oranges, bananas, and gatorade at the finish, along with a free water bottle. Well, that's pretty cool cause the race was free! I didn't get a shirt, but I heard there were some.
I had to split right away to rejoin my family for a Sunday morning outing, so I have no idea what place I was. I'm gonna say somewhere between 100 - 150th place out of roughly 1000 participants. The tracking of results tends to be pretty slipshod locally. In 7 plus years here, I've only seen chip timing used once.
The most impressive thing about racing in Oaxaca is the quality of the fields. People here are born to altitude, always a plus in distance running. This is an area of Mexico with a high amount of indigenous people, they are stocky and strong as hell. Even some folks with a few extra pounds do okay running these races, provided they make the effort to get fit. Before living here, I was in Portland Oregon for two years, and I raced a lot. I got used to winning or being in the top 3 in my age category. That has yet to happen in Oaxaca!
This morning I ran the Anniversary of the City of Oaxaca 9.5K race, starting at the Plaza de Danza in Oaxaca Centro.
The start was pure vaudeville, and typical for a Oaxaca road race. First the inflatable arc at the start/finish line is blown up. Then it collapses. Then it's up again, reinforced with rope. Collapses again. It's shoved aside, and officials mark the start line with utility tape and runners line up behind it. Over the next few minutes, the unruly mob presses forward. Old ladies, chubbie guys and kids under 10 are all right up front. Some dude appears with a starter pistol, and starts a countdown from ten. The mob has slowly moved about 25 meters onto the course by then, and takes off when the countdown reaches four.
I'd intended to be in about the fourth row of runners, heck I'm fit but I am 58 years old. No need to be right up front. By the time the unruly mob begins to run, I'm back in about the 12th row, behind piles of kids, a stroller, and aforementioned super oldsters and chubby people. I run the first 300 meters or so at maybe a 12 minute mile pace before I settle into my planned sub 8 minute per mile pace.
Why so slow? Well, as said, I'm 58, we are at mile high altitude and I happen to know there is a 2K huge steady uphill at about the 3K mark!
I get to 3K in pretty good order, there's a few ups and downs heading northwest out of town towards the highway to Mexico City, but it's basically flat. I'm setting an honest rhythm, but not killing myself; I'm taking this race as a hard workout, I did not taper for it, I'm at the beginning of training for a Half Marathon in California some 3 months out.
Then the 2K-long hill. I figure I'm gonna buzz by people up this hill by maintaining my rhythm. After all, I train on courses that go from 5000 to 6000 feet and back. But no, we're all training in Oaxaca. I pass maybe 7 people, and about the same number pass me.
We crest the hill a few meters shy of the halfway mark. I'm passing a few, and some smart runners who went out easy are passing me on the down slope. We settle into a groove on the flat, I'm working to relax and get in my flow. Going good, but not racing per se. Some of the people I catch want to race, and I ignore it. Some who go by me are really "making a move", which I also ignore. I'm running near redline but not going into it, working my own rhythm, and I'm not wasting energy varying my pace.
There is a small amount of prize money on the line today, so I guess that ups how competitive people are. I've been racing since age 15 in 1972, I still get competitive, but I see no point in being competitive in the first half of a long distance race! Why waste energy? My ideal these days is to run negative splits, especially if I'm looking to compete. I prefer to run my own pace the first half, establish the right rhythm, then hit the gas in the second half.
Now past halfway, we buzz down the main drag separating the north and south of the city, Ninos Heroes de Chapultepec (aka the Pan American Highway). We hook a right at the baseball stadium, circumnavigating the center of town, heading gently downhill, then take a right on Morelos for a long straight drive to the finish. I'm rolling OK, but it's an effort with a week of workouts in my legs and no race taper.
I'm playing it a bit conservative, who knows how long this course really is, and where it will take us! I'm still passing a few, while some relative kids continue to pass me. Then I notice a shift, people are picking it up. With a bit of surprise, I see that we're maybe 500 meters out, straight down Morelos, so I pick it up too.
Probably pass about 4-6 runners over the last 400, kicking but not killing it. I finish in 45:22, and I'm happy about it, my goal for this workout/race was 47:30. I can't complain!
The route was good, cars we're kept off the course. But as usual in Oaxaca, the start was a bit the mess. There was no running clock at the finish, no kilometer markers either. There were two good water stations. Nice! I usually don't drink water in a 10K, but I woke up feeling dehydrated so I was happy to drink at both today.
There were oranges, bananas, and gatorade at the finish, along with a free water bottle. Well, that's pretty cool cause the race was free! I didn't get a shirt, but I heard there were some.
I had to split right away to rejoin my family for a Sunday morning outing, so I have no idea what place I was. I'm gonna say somewhere between 100 - 150th place out of roughly 1000 participants. The tracking of results tends to be pretty slipshod locally. In 7 plus years here, I've only seen chip timing used once.
The most impressive thing about racing in Oaxaca is the quality of the fields. People here are born to altitude, always a plus in distance running. This is an area of Mexico with a high amount of indigenous people, they are stocky and strong as hell. Even some folks with a few extra pounds do okay running these races, provided they make the effort to get fit. Before living here, I was in Portland Oregon for two years, and I raced a lot. I got used to winning or being in the top 3 in my age category. That has yet to happen in Oaxaca!
Thursday, December 11, 2014
La Navidad in Oaxaca - Let's Run
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
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
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
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, 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
Tuesday, November 12, 2013
Welcome to the Meatgrinder
Two miles into a run at 5000 plus feet, I turn right off the main trail above Oaxaca city and begin another steep climb, bumping uphill about 300 meters. Cresting the rise, I ease downhill a few strides and jump a stream in a rocky crevice.
Choosing the left fork on the other side of the stream, I begin a two-mile-plus climb via switchbacks through a densely wooded mini-valley on the mountain side, broken up by a couple short, level straightaways.
Close to five miles in, it's fair to say I'm warmed up for the return to civilization as I emerge from the woods. I hit a good rhythm on the rolling, winding trot down an abandoned ridge road with spectacular views of the city of Oaxaca and it's three surrounding mountain valleys. I'm feeling good today, so I can squeeze up the pace over the last couple miles through the cobble stone streets of San Felipe del Agua, a neighborhood just north of Oaxaca Centro.
Favorite running loops might have bucolic or even poetic names. Or they might simply be named for the runner that laid them out.
Derderian's Loop was a favorite romp through the Western Massachusetts woods in my college days, running for UMass and training in the "Pioneer Valley", part of the Connecticut River watershed. The ten-mile-plus loop revealed it's charms with an explosion of fall color in October, a thick blanket of snow in the winter and a second explosion, this one of mud, in March. It was named for one of my predecessors on the UMass distance squad, one Tom Derderian, who went on to record a 2:19 performance in the 1975 running of the Boston Marathon.
More often, running loops are descriptors of the attributes of the course itself. Again at UMass, we had Lower Ridge, Middle Ridge, and Upper Ridge--the egress and exit to all three loops was the same; you could pick an 8, 11 or 13 mile version. I will mention, the 13 mile Upper Ridge course was rarely run the same way twice; it might just as well turn into a 16 mile run, or indeed you might find yourself up on the ridge, 9 miles in, running out of trail. Blair Witch, meet the UMass cross country squad!
This brings us back to the loop I've run twice in the past three days, "The Meatgrinder", a stretch of running/biking/hiking trail on the south slope of the mountain range just north of the Oaxaca city center, above the San Felipe Del Agua neighborhood.
The Meatgrinder isn't a loop in itself, so much as a secondary trail that hooks up with other established running routes, as per the description at the opening of this piece. I was introduced to this loop last June by local ex-pat marathoners Steve and Richard, very fit guys who relish the chance to test their fitness in the rugged hills around Oaxaca. Both of these gentlemen have recorded marathons of under three hours.
Suffice to say, if you can keep a reasonable rhythm running up "The Meatgrinder" which tops out near the 6000 foot mark, you are in pretty darn good shape!
Steve Lafler
Email Steve to book a Oaxaca Running Tour
Go Running tours Worldwide Tours
Choosing the left fork on the other side of the stream, I begin a two-mile-plus climb via switchbacks through a densely wooded mini-valley on the mountain side, broken up by a couple short, level straightaways.
Close to five miles in, it's fair to say I'm warmed up for the return to civilization as I emerge from the woods. I hit a good rhythm on the rolling, winding trot down an abandoned ridge road with spectacular views of the city of Oaxaca and it's three surrounding mountain valleys. I'm feeling good today, so I can squeeze up the pace over the last couple miles through the cobble stone streets of San Felipe del Agua, a neighborhood just north of Oaxaca Centro.
Drawing by Steve Lafler
Favorite running loops might have bucolic or even poetic names. Or they might simply be named for the runner that laid them out.
Derderian's Loop was a favorite romp through the Western Massachusetts woods in my college days, running for UMass and training in the "Pioneer Valley", part of the Connecticut River watershed. The ten-mile-plus loop revealed it's charms with an explosion of fall color in October, a thick blanket of snow in the winter and a second explosion, this one of mud, in March. It was named for one of my predecessors on the UMass distance squad, one Tom Derderian, who went on to record a 2:19 performance in the 1975 running of the Boston Marathon.
More often, running loops are descriptors of the attributes of the course itself. Again at UMass, we had Lower Ridge, Middle Ridge, and Upper Ridge--the egress and exit to all three loops was the same; you could pick an 8, 11 or 13 mile version. I will mention, the 13 mile Upper Ridge course was rarely run the same way twice; it might just as well turn into a 16 mile run, or indeed you might find yourself up on the ridge, 9 miles in, running out of trail. Blair Witch, meet the UMass cross country squad!
This brings us back to the loop I've run twice in the past three days, "The Meatgrinder", a stretch of running/biking/hiking trail on the south slope of the mountain range just north of the Oaxaca city center, above the San Felipe Del Agua neighborhood.
The Meatgrinder isn't a loop in itself, so much as a secondary trail that hooks up with other established running routes, as per the description at the opening of this piece. I was introduced to this loop last June by local ex-pat marathoners Steve and Richard, very fit guys who relish the chance to test their fitness in the rugged hills around Oaxaca. Both of these gentlemen have recorded marathons of under three hours.
Suffice to say, if you can keep a reasonable rhythm running up "The Meatgrinder" which tops out near the 6000 foot mark, you are in pretty darn good shape!
Steve Lafler
Email Steve to book a Oaxaca Running Tour
Go Running tours Worldwide Tours
Tuesday, October 8, 2013
When Inspiration Knocks, Jump On It
I was out the door this morning for a 7 mile plus (12 K) run on the Libramiento road on the mountainside north of the city of Oaxaca. I'm 11 days away from competing in a 10 kilometer race in Huatulco on the Oaxaca coast, which is being run the same day as the Huatulco Marathon.
Today's plan: Warm up for a couple miles, then run at race tempo as long as I could stand it. Yes, this workout is meant as a dress rehearsal for the race, a real test of fitness. Let's see if I am race ready.
Problem is, I'm flat as a pancake out the door. So I start slow, figuring that after 5 or ten minutes I'll hit my stride and hit the gas. Sorry! Two miles in and I'm still crawling. I settle into a slow pace, accept that this is not the day. Maybe I can do the monster workout later in the week.
Actually, I'm loose by the halfway point, but thoughts of a hard run are gone. I take the turn on the out-and-back course when something funny happens. Out of the corner of my eye, I see a tall slender man sprint up to the ridge road I'm on from a side trail. I recognize him as one of the local contingent of Kenyan runners who live and train in Oaxaca.
I've seen this guy race. He is graceful, the type of runner who makes a fast pace look effortless. He won a local 10K race I ran about a year ago. I'm not sure of his name, indeed I wonder if some of the Kenyans in Oaxaca race under assumed names to avoid paying the notorious double taxes back home, as the winner of the race in question had a Mexican name!
As I run by, I say, "Mucho trabajo!" to him, he replies in English with a smile, "Yes, hard work!" A contingent of Mexican runners are hard on his heels, sharing the workout with him, if not his fluid stride.
Of a moment, I find myself clicking into a strong rhythm as I head back towards town. I wind up and down the hairpin turns of the Libramiento road and enjoy spectacular views of Oaxaca city and the three valleys that converge there, gradually increasing my pace. The final 3 miles of my run give me exactly what I'm looking for, a simulated race level effort, a confirmation of fitness.
Today I seized the moment of inspiration as I saw this talented runner float like a butterfly up a steep hill. I want to offer another bit of inspiration to readers who enjoy international travel, as follows:
I've become a member of Go! Running Tours, the international group of Running Tour providers. Over the next month, I'm going to put links to different members of the group here in my blog. Today I am linking to Go! Running Tours Budapest. Take a look at their site and consider taking a run with them if you're in their neck of the woods! Quite a deal at 25 Euros. As the whole running tour thing takes off, more and more cities are host to Go! Running Tour members.
Steve Lafler
"The Grumpy Runner"
Book a Running Tour in Oaxaca
Skype 503-213-3671 (US based Skype number)
Today's plan: Warm up for a couple miles, then run at race tempo as long as I could stand it. Yes, this workout is meant as a dress rehearsal for the race, a real test of fitness. Let's see if I am race ready.
Problem is, I'm flat as a pancake out the door. So I start slow, figuring that after 5 or ten minutes I'll hit my stride and hit the gas. Sorry! Two miles in and I'm still crawling. I settle into a slow pace, accept that this is not the day. Maybe I can do the monster workout later in the week.
Actually, I'm loose by the halfway point, but thoughts of a hard run are gone. I take the turn on the out-and-back course when something funny happens. Out of the corner of my eye, I see a tall slender man sprint up to the ridge road I'm on from a side trail. I recognize him as one of the local contingent of Kenyan runners who live and train in Oaxaca.
I've seen this guy race. He is graceful, the type of runner who makes a fast pace look effortless. He won a local 10K race I ran about a year ago. I'm not sure of his name, indeed I wonder if some of the Kenyans in Oaxaca race under assumed names to avoid paying the notorious double taxes back home, as the winner of the race in question had a Mexican name!
As I run by, I say, "Mucho trabajo!" to him, he replies in English with a smile, "Yes, hard work!" A contingent of Mexican runners are hard on his heels, sharing the workout with him, if not his fluid stride.
Of a moment, I find myself clicking into a strong rhythm as I head back towards town. I wind up and down the hairpin turns of the Libramiento road and enjoy spectacular views of Oaxaca city and the three valleys that converge there, gradually increasing my pace. The final 3 miles of my run give me exactly what I'm looking for, a simulated race level effort, a confirmation of fitness.
Today I seized the moment of inspiration as I saw this talented runner float like a butterfly up a steep hill. I want to offer another bit of inspiration to readers who enjoy international travel, as follows:
I've become a member of Go! Running Tours, the international group of Running Tour providers. Over the next month, I'm going to put links to different members of the group here in my blog. Today I am linking to Go! Running Tours Budapest. Take a look at their site and consider taking a run with them if you're in their neck of the woods! Quite a deal at 25 Euros. As the whole running tour thing takes off, more and more cities are host to Go! Running Tour members.
Steve Lafler
"The Grumpy Runner"
Book a Running Tour in Oaxaca
Skype 503-213-3671 (US based Skype number)
Saturday, October 5, 2013
Run in Oaxaca over Dia De Muertos
The Grumpy Runner recommends a visit to Oaxaca during Dia De Muertos, when the city of Oaxaca shines during the ancient festival honoring departed family members and friends. This is the yearly celebration dating back to Pre-Columbian times when the spirits of the dead return to visit their loved ones.
Of course, it's a great time to come and book a running tour too, with comfortable temperatures in the 60 - 70 degree Fahrenheit range. The rainy season is mostly over with fair skies the norm. Between evenings filled with the sublime celebrations of the Muertos holiday, you can take a run on the ridges above Oaxaca for a spectacular view of the city and surrounding valleys.
While Dia De Muertos is officially November 2, there are multiple fiestas and celebrations all week leading up to the actual holiday. Many visitors kick off their holiday with a visit to the cemetery in the nearby town of Xoxocotlan on the night of October 31st. The locals decorate their family plots with candles, flowers and elaborate altars featuring the favorite items of their departed family members. The idea is to lure them back with their favorite breads, foods, mezcals or cigars.
Outside the cemetery walls, there is a festive atmosphere with local artisans selling their wares, such as the wooden animal carvers from the nearby village of Arrazola. Numerous puestos (food booths) sell delicious fresh local cuisine served on hot tortillas made from fresh masa on the spot.
November 1st brings ample opportunity to take in the local color. The Panteon Municipal of the city of Oaxaca offers an array of spectacular altars in it's mausoleum building, while outside a carnival rages with rides and games, a very child friendly choice.
The real treat on the night of November 1 is the Comparsas -- neighborhood parades commemorating the Muertos festival. There are often dramatic presentations, as in Colonia Jalatlaco adjacent to the Centro (Oaxaca city center), and amazing displays of singular costumes such as in the village of Nazareno (sort of a well kept secret -- it's spectacular!) There is also a gay friendly comparsa in the Cinco Señores neighborhood that reportedly goes until dawn.
The celebrations mellow a bit on the night of the actual holiday. November 2nd finds families settling in for an all-night, or at least a very late-night vigil at the cemetery where their relatives are. Children scramble around and play games, musicians work their magic, mezcal is enjoyed and warm conversation and remembrances frame the evening.
Dia De Muertos underscores the Mexican acceptance of mortality with humor and grace, and a profound love of ancestors and understanding of the human experience. It's celebration in Oaxaca is one of the most colorful in all Mexico, and a real eye-opener to visitors from other cultures fortunate enough to experience it.
Steve Lafler
Email me to book a running tour.
Skype 503-213-3671
Of course, it's a great time to come and book a running tour too, with comfortable temperatures in the 60 - 70 degree Fahrenheit range. The rainy season is mostly over with fair skies the norm. Between evenings filled with the sublime celebrations of the Muertos holiday, you can take a run on the ridges above Oaxaca for a spectacular view of the city and surrounding valleys.
While Dia De Muertos is officially November 2, there are multiple fiestas and celebrations all week leading up to the actual holiday. Many visitors kick off their holiday with a visit to the cemetery in the nearby town of Xoxocotlan on the night of October 31st. The locals decorate their family plots with candles, flowers and elaborate altars featuring the favorite items of their departed family members. The idea is to lure them back with their favorite breads, foods, mezcals or cigars.
Outside the cemetery walls, there is a festive atmosphere with local artisans selling their wares, such as the wooden animal carvers from the nearby village of Arrazola. Numerous puestos (food booths) sell delicious fresh local cuisine served on hot tortillas made from fresh masa on the spot.
Costumes from the Comparsa in Nazareno
November 1st brings ample opportunity to take in the local color. The Panteon Municipal of the city of Oaxaca offers an array of spectacular altars in it's mausoleum building, while outside a carnival rages with rides and games, a very child friendly choice.
The real treat on the night of November 1 is the Comparsas -- neighborhood parades commemorating the Muertos festival. There are often dramatic presentations, as in Colonia Jalatlaco adjacent to the Centro (Oaxaca city center), and amazing displays of singular costumes such as in the village of Nazareno (sort of a well kept secret -- it's spectacular!) There is also a gay friendly comparsa in the Cinco Señores neighborhood that reportedly goes until dawn.
The celebrations mellow a bit on the night of the actual holiday. November 2nd finds families settling in for an all-night, or at least a very late-night vigil at the cemetery where their relatives are. Children scramble around and play games, musicians work their magic, mezcal is enjoyed and warm conversation and remembrances frame the evening.
Dia De Muertos underscores the Mexican acceptance of mortality with humor and grace, and a profound love of ancestors and understanding of the human experience. It's celebration in Oaxaca is one of the most colorful in all Mexico, and a real eye-opener to visitors from other cultures fortunate enough to experience it.
Steve Lafler
Email me to book a running tour.
Skype 503-213-3671
Friday, June 7, 2013
Bumping Up A Level
This year I've been bumping along building my base fitness at a very modest level, hitting an average of maybe 18 miles per week. Nonetheless, I've been feeling fit as my weeks are comprised of four days of running as follows: Three five mile runs and a three mile run. Typically, all these runs feature a variation of a course that starts at about 5200 feet in altitude, features a 400 meter hill climb and a general roller coaster ride. As fitness grows, my pace gradually increases.
Still, I've nurtured a desire to take my game up a notch as I consider a return to racing. Truth is, I've raced for decades as a low mileage runner, covering more like 25 miles per week when I'm really going after it. Certainly I've included some ball-busting tempo runs and intervals, but the last time I consistently ran 50-60 mile weeks was as an undergraduate miler for UMass Amherst in the late 1970s, hitting a best of 4:01 over 1500 meters and 1:57 for the 800.
In my immediate post college years, I achieved modest yet satisfying off my limited miles, for example a 26:31 clocking over 5 miles. I did always wonder, what would happen if I really trained?
While I've ruminated over how to take it up a notch, fate stepped in and decided I'd be doing some longer runs. Via mutual ex-pat friends here in Oaxaca, I've fallen in with Steve and Richard, two guys more than a decade younger than I who are really fit, aiming for a marathon and a 50 mile ultra distance race respectively.
The last few weeks have seem my weekly miles go up to the mid 20s so far, but more importantly, I've been dragged further up the hills, cresting 6000 foot ridges and covering 7 - 10 miles at a time. Ouch! It's fun and challenging. I'm proceeding carefully, taking care to rest enough for these longer runs.
Best of all, I have a 5K trail run and a 10K flat race coming up in Oaxaca over the next ten days. It's going to be fun and interesting to check my fitness in a race setting. While I don't expect miracles, I'm confident I can run a decent rhythm and push myself to a good effort.
A postscript -- I ran the so-called 5K trail run. What a monster! We started out through the woods over rolling terrain for about a mile, then plunged straight down a hill the locals call "Carnivore" for another mile. With each stide down, I kept thinking, "you gotta climb back up every inch of this beast". And I was correct, up we went on a pitched incline that I can only call a mountain climb.
At the top, the return trail was a winding roller coaster for a good 2 kilos. I'd estimate the length of the race at about 4.24 - 4.5 miles. My pal Steve Bruner won in 32:10, and I was 6th in 39:12. There were a total of 29 runners in the "5K", as there was a simultaneous 16K run. Three days later I have not fully recovered, mostly because of my efforts on that hill.
Still, I've nurtured a desire to take my game up a notch as I consider a return to racing. Truth is, I've raced for decades as a low mileage runner, covering more like 25 miles per week when I'm really going after it. Certainly I've included some ball-busting tempo runs and intervals, but the last time I consistently ran 50-60 mile weeks was as an undergraduate miler for UMass Amherst in the late 1970s, hitting a best of 4:01 over 1500 meters and 1:57 for the 800.
In my immediate post college years, I achieved modest yet satisfying off my limited miles, for example a 26:31 clocking over 5 miles. I did always wonder, what would happen if I really trained?
While I've ruminated over how to take it up a notch, fate stepped in and decided I'd be doing some longer runs. Via mutual ex-pat friends here in Oaxaca, I've fallen in with Steve and Richard, two guys more than a decade younger than I who are really fit, aiming for a marathon and a 50 mile ultra distance race respectively.
The last few weeks have seem my weekly miles go up to the mid 20s so far, but more importantly, I've been dragged further up the hills, cresting 6000 foot ridges and covering 7 - 10 miles at a time. Ouch! It's fun and challenging. I'm proceeding carefully, taking care to rest enough for these longer runs.
Best of all, I have a 5K trail run and a 10K flat race coming up in Oaxaca over the next ten days. It's going to be fun and interesting to check my fitness in a race setting. While I don't expect miracles, I'm confident I can run a decent rhythm and push myself to a good effort.
A postscript -- I ran the so-called 5K trail run. What a monster! We started out through the woods over rolling terrain for about a mile, then plunged straight down a hill the locals call "Carnivore" for another mile. With each stide down, I kept thinking, "you gotta climb back up every inch of this beast". And I was correct, up we went on a pitched incline that I can only call a mountain climb.
At the top, the return trail was a winding roller coaster for a good 2 kilos. I'd estimate the length of the race at about 4.24 - 4.5 miles. My pal Steve Bruner won in 32:10, and I was 6th in 39:12. There were a total of 29 runners in the "5K", as there was a simultaneous 16K run. Three days later I have not fully recovered, mostly because of my efforts on that hill.
Friday, April 26, 2013
Back in the Saddle Again
Like Aerosmith's Steven Tyler, I'm back in the saddle again. Here's how I tackled a problem that almost ended my running "career".
This morning at 8:00 a.m., I eased into my five mile loop from my son's school in San Felipe del Agua, Oaxaca. From there, I wind past the Panteon (cemetary) and head up the incline towards the mountain range that borders the city of Oaxaca to the north.
One mile in, a steep incline spits me out of town and into the campo (countryside). I've hit my rhythm and prepare for the big 400 meter hill that lay in wait around the next bend. I'm feeling good, as recent runs have brought me near racing fitness.
Half a year ago, I didn't know if I'd ever have this exhilarating experience again. Most days, if I tried to run hard, I'd experience an irregular heart beat and I'd have to slow down. I'd recently been diagnosed with an electrical heart block, which means the electric signals that tell my heart when to beat were blocked on one side. My cardiologist assured me I could still run. However, I noted that if I experienced the irregular beat while running, I had to slow my pace.
I'm 56 years old, and I started formally running at age 15 in 1972. It's a huge part of me and I could barely believe I had this problem. I first felt the irregular beat at age 17 after running a P.R. in the indoor mile, but it never actually impacted my ability to run, and run hard.
I did the research and tried to mitigate the problem by cutting back on caffeine, sweets, alcohol and even marijuana! It all helped but did not solve the problem. It had just become more pronounced as I age.
This is where my sister, the well known nutritionist Judy Converse enters the picture. I mentioned my problem to Judy, and without missing a beat she recommends I try an amino acid supplement, Taurine, along with a magnesium supplement. It turns out Taurine has been used as an effective treatment for cardiac arrhythmia.
So here's a hats off to a nutritional solution to my problem! Researching it on the medical front, I found recommendations for a pacemaker, or an invasive procedure where your heart tissue is scarred in order to shock it into beating properly. I was not keen on either of these ideas! The medical industry offered zero information on a nutritional solution to my problem.
So I tried Taurine. The day after my first dose, I ran seven miles without incident.
The upshot of the whole thing, I can once again run a hard rhythm over my five mile, hilly course at 5600 feet in the altitude of Oaxaca, and I am a very happy camper!
----------------------------------------------------------------------------------------------------
Let's pay the bills!
Your Portland, Oregon T-Shirt Printers
The preceding link takes you to my tshirt biz blog.
This morning at 8:00 a.m., I eased into my five mile loop from my son's school in San Felipe del Agua, Oaxaca. From there, I wind past the Panteon (cemetary) and head up the incline towards the mountain range that borders the city of Oaxaca to the north.
One mile in, a steep incline spits me out of town and into the campo (countryside). I've hit my rhythm and prepare for the big 400 meter hill that lay in wait around the next bend. I'm feeling good, as recent runs have brought me near racing fitness.
Half a year ago, I didn't know if I'd ever have this exhilarating experience again. Most days, if I tried to run hard, I'd experience an irregular heart beat and I'd have to slow down. I'd recently been diagnosed with an electrical heart block, which means the electric signals that tell my heart when to beat were blocked on one side. My cardiologist assured me I could still run. However, I noted that if I experienced the irregular beat while running, I had to slow my pace.
I'm 56 years old, and I started formally running at age 15 in 1972. It's a huge part of me and I could barely believe I had this problem. I first felt the irregular beat at age 17 after running a P.R. in the indoor mile, but it never actually impacted my ability to run, and run hard.
I did the research and tried to mitigate the problem by cutting back on caffeine, sweets, alcohol and even marijuana! It all helped but did not solve the problem. It had just become more pronounced as I age.
This is where my sister, the well known nutritionist Judy Converse enters the picture. I mentioned my problem to Judy, and without missing a beat she recommends I try an amino acid supplement, Taurine, along with a magnesium supplement. It turns out Taurine has been used as an effective treatment for cardiac arrhythmia.
So here's a hats off to a nutritional solution to my problem! Researching it on the medical front, I found recommendations for a pacemaker, or an invasive procedure where your heart tissue is scarred in order to shock it into beating properly. I was not keen on either of these ideas! The medical industry offered zero information on a nutritional solution to my problem.
So I tried Taurine. The day after my first dose, I ran seven miles without incident.
The upshot of the whole thing, I can once again run a hard rhythm over my five mile, hilly course at 5600 feet in the altitude of Oaxaca, and I am a very happy camper!
----------------------------------------------------------------------------------------------------
Let's pay the bills!
Your Portland, Oregon T-Shirt Printers
The preceding link takes you to my tshirt biz blog.
Monday, April 1, 2013
Oaxaca Altitude Run with Suicide Hill
My favorite run in Oaxaca, Mexico starts at just over 5000 feet in altitude from my house in Colonia Antiguo Aeropuerto. The loop is a tad under 7 miles. I wind my way north through the neighborhoods of Volcanes and San Felipe Del Agua, where I climb a steep 100 meter hill that places me at the edge of town at Parque Colosio. Thus far, I've chugged a couple miles climbing to about 5 - 5300 feet.
I've posted a video about the route here.
From there, I'm on dirt roads heading out of town towards the 9000 foot ridge just north of the city of Oaxaca. I'm just hitting my rhythm as I hit a killer hill, about 600 meters of a very steep pitch.
If my rhythm and fitness are good, I chug right up this monster. I'll admit, some days I can barely get one foot in front of the other. In any case, at the top, I'm rewarded with a panoramic view of the city of Oaxaca and the three mountain valleys that converge at the city. The hill plants you at about 56 - 5700 feet above sea level.
The run back to town continues along the Libramiento, a closed off ridge road skirting the side of the mountain. It ribbons along the slope, undulating rolling switchbacks that further challenge your stride. On a good day, I can maintain a consistent rhythm and pace through this part. The inclines aren't as severe as the earlier hill. Few cars make it up there, but there are cows, goats, other runners and bikers.
I've posted a video about the route here.
From there, I'm on dirt roads heading out of town towards the 9000 foot ridge just north of the city of Oaxaca. I'm just hitting my rhythm as I hit a killer hill, about 600 meters of a very steep pitch.
If my rhythm and fitness are good, I chug right up this monster. I'll admit, some days I can barely get one foot in front of the other. In any case, at the top, I'm rewarded with a panoramic view of the city of Oaxaca and the three mountain valleys that converge at the city. The hill plants you at about 56 - 5700 feet above sea level.
The run back to town continues along the Libramiento, a closed off ridge road skirting the side of the mountain. It ribbons along the slope, undulating rolling switchbacks that further challenge your stride. On a good day, I can maintain a consistent rhythm and pace through this part. The inclines aren't as severe as the earlier hill. Few cars make it up there, but there are cows, goats, other runners and bikers.
Friday, March 1, 2013
Train at Altitude: Running Tours of Oaxaca, Mexico
Oaxaca, Mexico is a southern Mexico city that is the seat of an intact indigenous culture. Renowned for it's cuisine, arts, ruins, markets and natural beauty, it's also the home of Mezcal, the mysterious smokey/smooth distilled agave beverage that is the soul of Oaxaca. At just over 5000 feet in altitude, it's the perfect place for the serious runner, offering ample opportunities to run, train and race in a cultural mecca. As a Oaxaca resident since 2007, I'm your insider guide to running adventure here.
Oaxaca is noted for it's Day of the Dead celebrations in early November
Easily reached via a direct flight on United from Houston, Oaxaca offers a wide range of elegant, reasonably priced hotels. Aero Mexico also flies to Oaxaca via Mexico City.
The city of Oaxaca sits at the confluence of three mountain valleys and boasts a near ideal climate. The city center features a charming array of sixteenth century baroque architecture, dotted with convivial cafes and restaurants featuring the world renowned Oaxacan cuisine.
Oaxaca sports an active running community, the locals logging their training miles on pavement, in parks and in the campo (countryside). The frequent road races are well attended, convivial events. Be warned, there is fierce competition--perhaps because most races offer prize money in all age categories, in cash! I will admit to some skepticism about age claims amongst some of the masters runners around here, given the performances they log.
There is even a contingent of local Kenyan athletes, perhaps a dozen men and women, who use Oaxaca as a training base, occasionally testing their fitness in local runs.
There is even a contingent of local Kenyan athletes, perhaps a dozen men and women, who use Oaxaca as a training base, occasionally testing their fitness in local runs.
Libramiento Road, North of Oaxaca City
You are invited to join me as your host for running in Oaxaca. We will run the Libramiento, the pedestrian road that skirts the mountain range north of Oaxaca. It's a perfect locale for a challenging long run at 5,600 feet that includes a spectacular view of the city.
Llano Grande, Oaxaca
Truly hardy souls can opt for a visit to the nearby mountain village of Llano Grande for a run at over 6,000 feet in a pristine setting, with the promise of a fresh trout meal on the way back to town.
Subject to availability, there is always the possibility of catching a road race while visiting. Failing that, you can test your fitness on the on the flat 5 kilometer course in Techio park south of town. All in all, Oaxaca offers a superb opportunity for runners to get a leg up on the competition with some altitude training, and to enjoy life!
Can you pick Steve out from the locals on the starting line? Photo by Jeff Charles.
Running in Oaxaca is a far cry from the rugged ultra-runner experience among Mexico's Tarahumara tribe described by writer Christopher McDougal in his seminal book Born to Run. While there is plenty of hilly, challenging countryside to run, there is a surfeit of urban amenities waiting for you at the end of the trail.
In addition to these running tours, I host visits to ruins, arts and craft villages, museums, mezcal stills, markets and other Oaxaca attractions. I also recommend local guides and tours in addition to leading them myself.
In addition to these running tours, I host visits to ruins, arts and craft villages, museums, mezcal stills, markets and other Oaxaca attractions. I also recommend local guides and tours in addition to leading them myself.
My fee for running/tour services is 250 pesos/20 dollars per hour plus gas. The day rate is 1200 pesos/100 dollars.
I'm a lifelong runner myself, starting in 1972 at age 15. I raced my way through high school and college, running both 1:57 for 800 meters and 4:01 over 1500 meters at UMass Amherst. Today, as age 56, I keep fit running the Oaxacan hills and enjoying the local cuisine.
Steve Lafler racing over 5K in 2007 in Portland, Oregon.
Steve Lafler, Oaxaca, Mexico
503-213-3671 (US based Skype number)
Saturday, August 28, 2010
Starting Over
Just started running again today after a near three month layoff. It's rare for me to take that long a break, but a strained muscle in early June, plus a summer of heavy travel saw me take my longest break in 17 years!
I returned to the city of Oaxaca this week, which is slightly abouve 5000 feet, and now I'm ready to get fit and find some races. This morning I got out for a slow 20 minutes, rounding the beautiful Parque Llano in the center city of Oaxaca, a successful first day back in the saddle.
I was ready to race in early spring, working up my fitness to run a 5K race in the center of town, only to find out it had been canceled due to road work! I was bummed, but went to a local track and ran rhythm through 5K in 21:11, not too bad for a 53 year old at altitude (but far off the pace I was running in Portland, OR before moving to southern Mexico).
I'll look to write more about running and racing in Oaxaca here. Hopefully I can keep it interesting!
I returned to the city of Oaxaca this week, which is slightly abouve 5000 feet, and now I'm ready to get fit and find some races. This morning I got out for a slow 20 minutes, rounding the beautiful Parque Llano in the center city of Oaxaca, a successful first day back in the saddle.
I was ready to race in early spring, working up my fitness to run a 5K race in the center of town, only to find out it had been canceled due to road work! I was bummed, but went to a local track and ran rhythm through 5K in 21:11, not too bad for a 53 year old at altitude (but far off the pace I was running in Portland, OR before moving to southern Mexico).
I'll look to write more about running and racing in Oaxaca here. Hopefully I can keep it interesting!
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