An Easy 10 with Frank Tingley

I'm pleased to bring you our second "An Easy 10 with..." Frank will be running his fifth full Marathon this weekend at the St. George Marathon in Utah, let's all wish him luck. I suppose this easy 10 may be a taper for him. :)

Name: Frank Tingley
Location: Hayward, CA
Race History:
Half Marathon: San Jose '08 (PR 2:09)
Full Marathon: Las Vegas '07, San Francisco '08 (PR 4:39), CIM '08, Seattle '09 
Next up: St. George Marathon, Utah 10/3/09
After that: There is a big world out there to be explored. I'll be up for the next big race.

I started running... in high school. I took it up again at the age of 59. I started my first two trainings with the National AIDS Marathon Training Program which is a great program. I am now training with some runners I met in the program. I am in best the best shape of my life and there is no stopping me now. 62 and proud!

When I'm not running... I work with my brother in a family business. I am the the main caregiver for my mom who is 88. She has been such an inspiration in my life. I maintain my home and garden, cook up some great meals, share good times with family and friends, and work on my self so I may become the best version of myself.

One time when I was on a long run... one mile from the finish line of a marathon I locked eyes with an older woman who was having a hard time running the last challenging hill as was I. We struck up a conversation and shared our running experiences which made the hill much easier. When we got to the top we picked up speed and she suggested we sprint in and pass as may runners as possible. We did exactly that. We gave each other the boost of energy we both needed to finish strong. Her name was Carmen and she was from DC. I will never forget her. People in the running world are simply the best!

I choose to run without... judgment.

The question I am asked most about running is... how do you keep going. I have been called The Energizer Bunny.

After an event or tough run I... hang out with friends, share great food, go home or to my hotel room and put on my big old sweats and chill out.

Running is... life. Running is meditation for me.

When I'm on the road I... tune into the energy of the landscape, share my thoughts with my co-runners, observe the other runners, walkers, cyclers, and pets. It is also a time to clear my head and focus on what is really important in life.

I wish other runners would... look straight ahead and observe what is coming up as opposed to looking on the ground. On small trails keep it in a 2 x 2 formation. A little smile and wave would be great. Most all runners I encounter are pretty good about everything.

If I could run 3-miles with someone famous, it would be... Sting. He is in great shape, has a great voice, and a true person of the world. A not so famous person but my hero would be my older brother Steve who was high school and junior college champion runner. At 55 he decided to get back into running again and was trying to qualify for Boston. He had a massive heart attack on a heavy training day. His dream came to end. The doctors told told him no more running so he took up golf. He was a natural runner and me not so much. He was really inspired when I decided to start training for marathons. My dream and his dream is for me to qualify for Boston. The future is bright.

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Thank you Frank. We all wish you luck in Utah and appreciate you sharing an easy 10 with us. Run Strong.

If you'd like to be a part of "An Easy 10 with..." please email me at pavementrunner@gmail.com.


Dear Summer,

It seems like every year around this time we must part ways. Please don't take it personal. We had some good times. In every relationship, there are struggles and set backs, but let's remember the finer moments. Those are the times that I will choose to focus on.

You know what they say: If you love something, you have to let it go... and if it comes back it's meant to be. You gotta let me go... and that's what needs to happen. I'm at a point in the year where I need to shift my focus into the fall season and get ready for racing season. I know. I know we raced together and we PR'd in San Francisco. Don't think that I'll forget that, but I feel like I can build upon it and you have to let me try. Sure I'll miss the early sunrises you sent my way and all the times you kept the sun out just a little bit longer so that I could run in the early evenings. But let's not forget about the heat you threw my way and how you even shared some sun burn... Look, I don't want to point fingers or play the blame game. There were definitely more highs, especially the weekend we ran 30 miles in three days. You turned 2009 this year and I think it was a good experience for the both of us.

I guess it's that time, the time when we say goodbye to each other and hope to cross paths again. I know there is a sharp hint of new tears, but we both new this moment was coming.

You will be missed. The short sleeves, the shade under the trees and the cool water on your hot days. I think my hat may miss you the most. You made me stronger, faster and ready to enter the next chapter of this year. I'll look back on our time together and smile... I hope you do the same.

Goodbye Summer,



An Easy 10 with Hannah Davis

Since I'm not able to run an easy 10 miles with most of you, I figured the next best way to get to know you is with an easy 10 questions. Here is the first of (hopefully) many short interviews.

Name: Hannah Davis
Location: San Francisco, CA
Race History:
10k: 3 (Peachtree Road Race, Atlanta, GA.)
Half Marathon: 5 (2 in Carlsbad, CA and 3 in San Francisco, CA)

I started running... for REAL when I moved to San Francisco! It is SO beautiful, and the weather is always perfect for running! Also, seeing all the other runners really inspired me to want to get out and try it too!
When I'm not running... I am working in the emergency room as an RN. I love my job 99.9% of the time! When I'm not working OR running... I'm probably at The Grove drinking a latte. :)

One time when I was on a long run... I was in the Presidio and ran right under a tree branch. A huge owl hooted directly above my head, then flapped its way into the sky. Definitely got my adrenaline pumping! Scared me to death, and I'm sure I leaped a few feet in the air myself!

I choose to run without... sleeves — almost always. Even when it is blustery, I like to be cool. Really don't like to sweat.

The question I am asked most about running is... "But doesn't it hurt your knees?? How far do you go?"

After an event or tough run, I... feel just fine about whining about my sore body for a couple of days! I will totally pamper myself too.... massage, latte, mani/pedi... eat whatEVER!

Running is... so therapeutic. I LOVE IT! Makes me feel proud and look muscular. It also helps get out aggression in a healthy way and gives me time to sort out my thoughts.

When I'm on the road... I try to breathe deeply (love the smell of the eucalyptus), and I definitely take time to fully enjoy the scenery. Makes me thankful to be alive and healthy.

I wish other runners would... smile and nod, if not wave, when they run by. Makes you feel like you're all in this together.

If I could run 3-miles with someone famous, it would be... Well, he's not famous -but I'd rather run 3 miles with my very own Dad than with anybody else, famous or not!

* * * * * * * * *

Thank you Hannah. If I ever see you on the road, I'll be sure to throw a wave your way.

If you'd like to be a part of "An Easy 10 with..." please email me at pavementrunner@gmail.com.


Ultra Recap 2.0

Here is a recap from my friend Manny, otherwise known as Chewy (due to his mid-run grunts). We ran the majority of this race together, helping each other along the way. He has guest-posted before and I'm happy to have him here again.

Redwood Park 50Km Trail Run - September 5, 2009

This was just a glorious run — 7:30 hours for all of us. It was painful, it was hilly (mountainous is a better word), and it was simply one of those experiences that you live for and are thankful you can do and that you accomplished. Lori, Chris, Brian (that's Pavement Runner) and I are the luckiest people to have done this together.

OK, enough of the sappy intro — but really, the views were unbelievable, both from the top of the mountains (there was a 4,500 foot ascent overall), to the redwood trees covering you, to the un-runnable steep mountain climbs over rocks, ravines and tree branches. As steep as the climbs, the descents were just as steep, many only walkable and not runnable. The weather was great, although hot from about 1 to 3 in the afternoon in the areas where there was no tree canopy. Each of us approached this run with the same attitude — we just wanted to finish and we didn't care about the time (it doesn't even bother me that the finisher of the 50km finished in 4 hours plus). It was a very liberating feeling to take the day and do this and nothing else.

The highlights: (i) Brian ate a bug at mile 23 (Brian and I know the exact moment because we ran together and he shouted it out). (ii) Lori fell at around mile 24, but she picked herself up and kept going. No way was this going to stop her. (iii) Chris, played boy scout, leaving a perfect trail marker at around mile 25 (which Brian and I saw) because one of the official trail markers was missing, then ran back a mile to put a real trail marker there — bare chested of course (is he hot or what?) and he did it with a ham string pull from earlier in the week. (iv) I hit the wall from mile 19 to 22 and Brian, bless his heart, stuck with me even when I almost quit. I recovered around mile 24 and was a monster on the down stretches. Finally, the huge plastic bag of bagels behind the Chabot science museum that we had to run by twice — what was that about?

The trails were dry and dirty. How dirty? Not only are my running shoes ruined with dirt, but I took a 30 minute shower just to scrape the dirt off my legs, my toes, my back. We were dirty Lori says she's still sneezing up dirt today, a day after the race. The aid stations were great as usual — boiled potatoes with salt, beef jerky, watermelon, oranges, M&Ms, peanut butter jelly sandwiches, cheese fish things, jelly beans, cold drinks and ice. Thank God for Coca Cola. I must have had 3 cans during the race, plus another 4 bottles of water and sports drink.

And what about the race itself. Chris and Lori ran together, and Brian and I ran together pretty much throughout the race. The race started promptly at 8:30 a.m. and the weather was slightly overcast and cool (in the 60s). It warmed up over the course of the day. A little more than 100 people signed up for the 50km, and we were joined by another 150 or so doing a 30km run (18 miles) and another 150 or so doing the 10 km. Those running the 10km started off on their own loop and the 30k and 50k runners started out on their loop. The 50km race was a 20 km loop followed by a 10km loop and then a repeat of the 20Km loop. The 20km loop was what we all expected, although it starts out with a monster climb, which most of us walked, and then does what you expect, hills followed by drops, with some flat areas and beautiful tree covers, ending with a real steep descent. The views from the top of the Oakland Hills (and there was still fog on top in the morning) were breathtaking and they were even more breathtaking the second time around. I think we all got lulled into the first 20km loop thinking the 10km loop would bring a little respite and that we could coast through the 10km part and regroup for a victory lap back around the 20km — boy were we wrong. That 10km was some of the toughest hills any of us had ever seen — many were not runnable and it hurt just to climb it and then you really had to watch your footing as the drop off from the trail was dangerous and steep. There were a lot of young couples that seemed to have signed up for the 10K as a stand alone run. I can just imagine some guy telling his date, how about we do a simple 10k in Redwood Park on Saturday morning — it should be fun. Boy, do I think they had a rude awakening. Ok, but the entire time in that loop I kept saying that the redwood tree canopy was simply awe inspiring. The trees were huge and I felt lucky to be able to experience that.

Brian and I caught up with Lori and Chris at the aid station after mile 18 (after finishing the 10km loop), and I think we all felt OK, although it was tempting to drop out there and call it a day, but we still had another 2.5 hours to go to cover another 12 miles. The last 20km loop was challenging, especially for me. I cramped at the first hill, and Dr. Brian advised me that he had the same thing happen to him at Big Sur. I relaxed and it did go away, but I have to tell you, you use muscles on the hill climbs that you just don't use — and believe me I don't use those inner thigh muscles (not even in during sex), and that thigh machine at the gym doesn't even come close (there I go, digressing again, as Tom would say). It was hotter as well the second time around, especially out in the open. Brian and I got lost and took a real steep hill up to mile 23 or so. We almost got lost the first time on the 20km loop as we were in the zone and almost ran by a marker. Eagle-eyes Manny, here, saw the marker and prevented us from going down the wrong hill (other people, not so much).

That brings up the trail makers. For the most part, the trail was marked very well, and we could tell which turns to take. As the day wore on, we all got a little loopy and you had to look out for the markings. Both Chris and Brian, being navigators, took the trail course hand out at the beginning of the race (not laminated as Brian would have wanted), and that did save us a couple of times. As I have said before, this is the beauty of trail running — there are no mile markers, no time clocks, no police escorts closing streets so you don't get lost, no cars, and very few other people — there are many long stretches where its just you and your partner running together. Its you and the challenge of the outdoors - hills, rocks, narrow trails, logs and branches fallen over the trails, critters scattering across the trails, horse manure, and you simply lose any sense of time and, often, place, and understand that you have trained and you can endure this, and that you will make it through the race, so just enjoy it, no matter what happens to you. But, definitely watch your footing.

We all got into a certain rhythm, and the 9 and 1, or 5 and 1, routine was quickly ditched and we just ran until we hit a hill or felt tired, and then walked and then ran. The pace was comfortable. I think we all agree that the distance was not the issue — we were all trained for the endurance run, the challenge was the difficulty of the steep mountainous inclines. It was difficult to get into a rhythm and switch back between the muscles needed to walk and climb and those needed to run. But this was a glorious day, and to think this gorgeous park, with hidden trails and wonderful redwood trees, is right in our back yard in the Oakland hills. We passed several small groups of trail hikers, many with dogs, a few mountain bikers, and one person on a huge horse. 

People often ask: "What do you think about for 7 plus hours when you run?" I have to tell you, you think about putting your foot in front of you, standing straight, looking at the horizon, feeling your body and the signals it is sending you, maintaining the hydration and salt and energy intake, and then you relax and think about anything and nothing. You relive things, you wonder about your life and where you are in the scheme of things, you search out a song in your head, and you never get depressed because of the natural beauty around you, and the high you feel from running. It gets reduced to something simple and yet beautiful.

We all finished within a few minutes of each other, and at the finish were Sherlin, Gard and yes, even my family, including Shmuel (my son), Leslie and Leslie's brother Scott (with Leslie mumbling under her breath about why I couldn't have stuck to the schedule and gotten there earlier). Thanks also to Joseph (some of you may remember him from the SF Aids Marathon training program or Lifecycle) for picking up Lori and Chris at BART and getting them to the park, and then being there at the end as well, and thanks to Paul for coming out to see us off. 

Would we all do an ultra again? You bet. We may not do this one again. This one was definitely harder than Woodside. As they say at Pacific Coast Trails, it's "serious fun."

Next up for some members of our training group is: Berlin Marathon, the Chicago Marathon, then New York and then possibly Sacramento CIM. And, let's not forget the big handsome stud, Larry, going for a triple marathon at the end of September. There are probably some more challenges in between.

This is the best group ever.




It's official. I have completed my first Ultra Marathon (50km @ 7:33:04). Thankfully, I was able to complete it with some great friends through a course that was extremely challenging and well-hosted by PCTR.

First things aside; I finished it and am extremely proud of the accomplishment. Yes, I walked, Yes, it took me 7.5 hours and Yes it may not be a fancy time, but it was my first one and my goal was to finish injury free. Mission accomplished.

The course was through Redwood Park in the Oakland hills and was comprised of a 20km loop, followed by a 10km loop and a repeat of the 20km loop. Repeating the first loop was actually a nice twist. I suppose it would have been nice to be on a new stretch, but there was reassurance knowing that we had accomplished this leg before and comfort in knowing what to expect.

Our pace was comfortable. We ran when we could and walked the majority of the steep hills. Actually there were three terrains we faced. 1. Steep hills 2. Steep descents and 3. Rolling hills. I struggle to think of straightaways longer than a few minutes of running.

I ran with friends and we split into groups of 2. I ran with Manny and we stayed together the majority of the time with my getting slightly ahead in the incline and him "eating up the descents like Pac Man." Believe me, Manny attacks the downhill portions. We caught up with
the other group and ran the last 6-7 miles as a group of four. We all were taking it nice and easy and were happy to cross the finish line whenever we got there.

The all important question: Would I do this again?

Yes. I had a blast. I ran at a comfortable pace, walked when I needed to and forced myself to run when I didn't want to, but needed to. The hills were un-runnable at sections with the inclines being some of the steepest hills I've ever seen on a course. This coming from someone
that has conquered Big Sur's Hurricane Point and runs California St. and the hills of San Francisco on a regular basis.


Trails are great. 
It is much easier on the legs and doesn't have the hard impact of the road. But don't get me wrong, trails are no joke. I worked muscles in my legs that they weren't used to. Also, the uneven terrain did some work on my ankles. No sprains, but just the uneven planting of the foot is tiring on the ankle joints.

Mile 23 I ate a bug
Ha. I was moving along and it flew right into the back of my throat. I started coughing and had to take a sip of water to wash it down. Of course I had to tell Manny and make note of the mile for the blog.

The redwood trees were amazing. They provided great shade and views that were spectacular. There were sections where we were so high that the dense fog and mildew was around us. It felt like it was going to rain, but it was just residue from the morning. I actually had to stop a couple times to take in the panoramic views.

None. That is the best thing. I did almost sprain my ankle twice on an uneven landing, but was fine thankfully. I also almost tripped once. If anyone was near me I apologize for the expletive I shouted, but I thought I was going to bite it. Ha.

PCTR put on an amazing event. 
There was food and water every 10km and the course was well marked. We only got lost once (would have been twice had not been for Eagle Eye Manny). Trails runs are well known for getting runners lost and tacking on a few extra miles. Tragedy averted.

And there it is. There is plenty more to include and I'm sure I will in the weeks coming up. I've never been on my feet for so long and it was quite an experience. I'm definately seeing another Ultra challenge in 2010... but maybe something with slightly-less hilly. Or at least one that doesn't include a moment where I stand at the base of a hill, look up and say: "No 'effin way." (and then do it!)

This week: Look for another Ultra-recap from Manny along with photos. I didnt include any photos above... I suppose I have to give you something to look forward to. :)



In exactcly 24 hours I will be at the starting line of my very first Ultra Marathon. An Ultra Marathon is any distance over the Marathon distance of 26.2 miles. This event will be 50k with the Pacific Coast Trail Runners (or 30.7 miles) over trails and with a 4,500 foot climb through Redwoord Park (picture above.)

How do I feel right now?

I've never run this distance (highest to date is 28 mi.) and I'm not sure how my body will respond to such a test.

Same as above. It's a challenge physically and mentally that I can't wait to tackle. Can you imagine saying, yes, I run marathons and ultras. (assuming this isn't the last one).

...out of my mind. Ha. Again, it's the longest distance race to date over a surface that I'm not accustomed to running on. Although I've run some trails, but nothingthis serious. It's also the most challenging course I've come across. Big Sur had some hills and a major climb, but this looks to be non-stop rolling hills and a major climb.

This feeling is one most runners are used to. Its a feeling of wanting to get it started and really find out if I can do this. Pass or fail, blow the whistle, shoot the gun, let's get this race on the road... er... trail. Whatever let's gt this thing shaking and baking.

Injury. Ugh. That word is the worst for us running addicts. It side lines us and we can't take it. As of now I feel fairly close to 100% and have been that way for the majority of the year. As we are entering race season I'd like to keep it that way. I have some concerns with little aches that may arise, but I'm a stubborn runner. There I said it. I'm one of those that will resist stopping and DNF (Did Not Finish) at all costs. I haven't DNF'd to date and don't plan on starting.

Well, I have 24 hours to live because after that I will start killing my body over 50k. Here we go.