(Contributed by Andy Chan, Pamakid member since 2001)

LINDLEY MEADOW, SAN FRANCISCO…The Pacific Association Cross Country Championships were run yesterday morning in Golden Gate Park and for the first time in team history, the Pamakid Runners Open Women brought home the team championship. Before the meet, longtime club member and former President Andy Chan gathered the team and gave a pre-race speech reminiscent of a speech he gave at Lake Merced in December 2014. “Great moments are born from great opportunities. That’s what we have today. That’s what we’ve earned. One race to determine the PA Champions,” he began and then went on to say something about this being our time, 2040 being our year, and all of us about to be Champions!

The Pamakid Open Women were led by five second generation Pamakid Runners – Ms. Rebecca Sonstein, Ms. Haley Jones, Ms. Zadie Rose Ou-Mikecz, Ms. Rosemarie “Romey” Rodwick, and Ms. Amelia Tong. All in their mid-20’s, they have been aiming for this championship, literally since before they were born. Running in her final race as an Open Runner before she joins her longtime friend, Jane Stephens on the Masters team, was Anya Durgerian.

Due to overnight rain, the course was slick and wet so Haley Jones made sure she was careful through the slippery downhill section in Lindley Meadow, well aware that her mother once slipped there and NEVER lived it down.

As the race ended and it was clear that the Pamakids Women were going to be victorious, Chan began beaming halographic championship pennants to everyone via virtual telepathy. In the finish chute he beamed them to Haley and Zadie who looked at them as if to say, “I feel like I’ve seen this before,” before moving on to join the celebration.

The Pamakids Senior Women’s team won the PA XC championship thanks to solid races from Danielle Jones, Yvonne Ou, and Ashley Rodwick. This marks the seventh year in a row the Pamakids have won the Senior Women’s title, a streak that began in 2033, when Jones turned fifty.

The first annual Pamakid Cunneen Family award was presented after the meet to the first three generation family to all participate in the same Pacific Association race. The award went to the Nguyen-Dang family: Megan, Merick, and Missy.

In the Masters Men’s race, Felix Tong ran in the Super Senior division, saying, “I only signed up to run because we needed a third runner.” In that same race, the 69 year old Chan came in just ahead of his rival, 75 year old Jeff Hongo. Chan could be heard saying after the race, “I can’t wait for next year when I’m finally a Veteran.”

Proving that some things NEVER change, the Open Men came in sixth….but had a lot of fun, especially when a college aged Huizinga kicked by a 14-year old Novich….way to pick on a kid….your dad probably taught you that.

Dateline_PA Champs_pennants

Zadie’s first (but not last) time seeing a Pamakid Championship pennant.

Miracle Speech_2014

The 2014 Miracle at Lake Merced speech.

Danielle falling in the mud at the 2011 PA Championships.

Zadie and Haley_first RItes of Spring

Haley and Zadie’s first Rites of Spring in 2015.

Jane, Rebecca and Anya_15

Back in 2015, they were the KIDS of pamaKIDS: Jane S, Rebecca, S, Anya D.

Irene and Ashley_soon to be moms

Sept 2015 – the future Pamakids Women’s Open team was on its way.


Contributed by Justin Mikecz (Pamakid member since 2008)

Cross Country: are you tough enough?

The best, and hardest, sport ever. It is also a precursor to hell.

Cross country involves dying everyday, and then going back for more the next day.

by Ain’t Jamama February 26, 2009 (Urban Dictionary)


With the Pacific Association (PA) cross country season just around the corner, I asked some veteran Pamakids for insight as to what attracted them to running cross country with the club. While most agreed with me that cross country was their favorite running season of the year, the reasons cited were quite varied.

Getting in touch with nature was one common reason given. Anya D. said cross country was her “favorite season because I like running through nature on trails instead of running on the roads.”

I love how XC gathers many of the competitive runners in the PA circuit together and sets up stages for great performances.  While it is serious competition, it is also fun venturing out with your teammates to various parks in beautiful locations throughout the Bay Area and beyond. – Monica Z

Let’s face it, in Northern California the weather during cross country can’t be beat. – Felix T

And some Pamakids take “getting in touch with nature” literally…


Mike A. took it a step further and waxes poetic about getting in touch with our primal nature.

My first memory of high school cross country as a JV runner was watching the varsity race disappear in a pack into the woods. Then a few minutes later a single runner emerged, 50 yards ahead of the pack. That solo runner, a senior from our team who went on to All-State honors, looked to me like a warrior or chief, leaving the lesser mortals behind. Here was something magical, epic, primeval, a test of our animal abilities without the interference of judges, rule-makers, voting. Thirty years after my high school and college days, cross country still gives me that thrill. I love road racing and track, but only cross country really puts you in touch with your animal nature.

Confronting a range of different topographies, we’re less concerned with our time than our place among others. As we disappear into the woods, the cheering gives way to breathing and we’re brought closer to who we are in this world, our animal nature. We dig deep up that hill to stay close to a rival or solve the riddle of the course that has continued to stump us. Then, in a moment of truth, we emerge from the woods and run towards the line with the last of our strength to find out if we have it that day and how we stack up against the other animals. – Mike A.


The Team. Another common reason why club members love cross country over the traditional road race is the emphasis on the team over the individual.

I love the team aspect, and scrambling to get enough runners. – Felix T.

Denis compared road races and the emphasis on individual performances to cross country where the team is front and center.

Most of the year a lot of us race on the roads- 5K to Marathon — some of these are goal races — but it’s usually a time to beat — a personal record to best…

For most of us, road races boil down to an individual time trial with little regard to those around us. But cross country racing is not a time trial. It’s a team sport, where each place and every position matter. The top 5 score and the next 2 can displace other teams’ runners — our team has won on multiple occasions by the sixth place runner displacing the next guy. Even splits and pace obsession are useless. The courses will bust your rhythm. I like to think of it as a race between you and the guys next to you — it doesn’t matter if you are in the lead group or the back of the pack — beating the guys around you matters. Over the course of the season you get to know these guys running in your pack on the other teams — they become respected rivals. I know these guys’ names — and they know me. Some of us keep a mental scorecard against our rivals and some of us keep the record on the fridge. This is what I love about the cross country season. It’s a chance to race in the purest sense — forget the watch and the pace — just race the runner next to you. – Denis G.

Cross country also gives you an unique opportunity to be both a participant and spectator in the same event. In a typical PA cross country race, there is one women’s race (open and master’s)  and two men’s races — one for open men (39 and under) and one for masters men (40+). I love getting to watch the other two races and cheer on my teammates from various vantage points on the trails before or after I race myself. The enthusiastic support is always returned when it comes time for my race.

Yeah, it’s great when teammates cheer for you along the course — up a particularly steep hill or over a bale of hay. It’s even nicer when said teammate (aka future husband) actually calls you by the right name. No, not all Asian women look alike! – Yvonne O

The Rivalries. Professional sports have their famous rivalries: the Yankees vs. Red Sox, the Cubs vs. Cards, F.C. Barcelona vs. Real Madrid C.F. While they are at a much different scale, the recreational but competitive PA cross country series breeds rivalries because it has the same ingredients as professional sports: intense and tight competition, unpredictable results, and repeat match-ups throughout the season. The rivalries can be between two competitive teams or individuals — often there is a rivalry at both levels — and while they often go unspoken, rarely is either side unaware of the rivalry:

The interesting thing about these PA races is, you see many familiar faces at the race and you surround yourself with these running friends and “rivals”. Of course some of the Impala woman are always good anchor for me to measure how well I run a particular race, and I would also set sights on Tamalpa women.  – Monica Z.

A favorite part of cross country for me is developing rivalries with clubs like the River City Rebels and Asics Aggies. Over the years, I think we have really earned their respect, not because we are so good, but because we show up and compete. Shaking hands with them or exchanging a high five and some pre-race good luck wishes are part of my cross country experience that I look forward to every fall. After the race, it’s great to either “talk a little trash” with them or commiserate about the latest injury or lack of training. On a personal note, there is always a little more skip in my step for my cool-down if I have beaten my rival! – Andy C


It’s not my rivalry, but I love watching Zack vs. Kenley – Felix T

Another club member agreed. “Zack vs. Kenley. It has the potential for a complete bloodbath. It’s like Good versus Evil, only both are Good so it’s like Obi-Wan Kenobi versus Luke Skywalker. Except, in my eyes, the only good one on race day is the one wearing green.” – Anonymous

Not all rivalries are limited to the PA series. One trip to Club Nationals in 2011 was all it took to cultivate a rivalry for the Open Men.

“The best cross country team rivalry is of course: Pamakids Open Men vs. Rolling Thunder…Even their uniforms are eerily similar to ours.  Let’s hope for a rematch at Club Nationals 2015.” – Raymond “Tower” Y

The Post-Race was another common theme. We may not be the fastest club, but no one rocks the post-race picnic quite like us. In cross country, it is socially acceptable to drink a beer at 10:00 am and in our club a potluck picnic often accompanies the beer.


There are many other reasons why your fellow runners think cross country is the best season of the year.

Danielle B. loves the change of the season and “how the first few races are in the blazing heat (Santa Rosa, Hayward), but then the weather shifts to cooler mornings, frost on the grass, and leaves changing colors (Sacramento, China Camp). I love driving in the morning when it’s still dark and getting to the race and the sun starts to come out. I love carpooling with teammates and getting to know them outside of running. I love warming up or cooling down while cheering for the guys. I love the first beer (while cheering for the guys) at XC champs. I love cooling down and the high energy and excitement, recapping our race. – Danielle B

I’m not looking forward to being not in shape and running just so we have a scoring team…ironically I’m also looking forward to this. – Felix T

I love and hate that XC races are very short! They are a great way to come out for a few hours and see people in Pamakids and other clubs that I have gotten to know over the years. I love that team members who are not running come out and cheer along the course with their kids and dogs. I love that you are finished running in roughly 30ish minutes. Given that I tend to warm up after about 10 miles this does not bode well for my results, but I still like it. – Kelly H.

Post Championships catered brunch!!!! – Felix T


Each course is fun and challenging in its own way, and you get to survey so much interesting Bay Area outdoor natural terrain – from redwoods and bridle trails, to exciting grass field finishes, and even a log or hay bale to jump over! – Tomas P

Another aspect we love about cross country is the variety of courses. There are killer hills (Garin Park); logs to jump over, tree branches to dodge, and sand traps (Golden Gate Park), beautiful trails among redwoods (Santa Cruz); swimming holes (Santa Rosa); flat, fast courses (Martinez and Willow Hills); brutally tough courses (Presidio); and races with free mugs and beer (China Camp). We all have our favorites.

Races I recommend for a first timer: Santa Cruz opener, John Lawson Tamalpa race in Marin and the Golden Gate Park races are really fun and special – Tomas P

Felix’s least favorite is “the traditional XC Championship course because the open men need to go around it 3 times.” [Author’s Note: Felix will be spared this year. The PA Championship race will be on the National course in Golden Gate Park this year so no 3-loop course in Lindley Meadow]

I like Santa Rosa…good location, picturesque and fairly local and usually hot coffee and good snacks at the end. But I love China Camp..even nicer, closer location, less hilly and there’s beer, free beer mugs and coffee at the end…can’t beat that!! – Fiona M

The Competition. The competition can be fierce. Often at any given cross country race, you’ll find many of the best local runners.

I’d rather be clipping my toe-nails, waxing the car, or dealing with the IRS than running XC – George D

The All-inclusiveness. Despite the impression that the high caliber of runners in XC can give, everyone is welcome (especially on the Pamakids). The more middle- and back-of-the-pack runners that come to these races, the more inviting it will be for fellow runners of all teams with the same ability. It is important to note, you can never hurt the team by showing up and running, you can only help us. In most age groups, the top five on each team scores and the next two displace (i.e. can worsen other teams’ scores). Thus, if you finish in the top seven on the team in your age group, you helped the team. If you didn’t, you didn’t hurt the score and undoubtedly contributed to the team experience in other ways.

Advice. If you are new to cross country, here is some advice from your teammates.

Choose two or three races, sign up in advance and put them in your calendar. Look at the course map, and query fellow Pamakids for tips and what to look out for (like that hidden hill at mile 2!) Think about your transportation needs: could you drive someone? Need a ride-share or carpooling option? Post it on the Google doc and start asking Pamakids who are also signed up.  And most importantly, think about (then post) what potluck picnic item you could bring to make the post-race celebration that much cooler! – Tomas P

Don’t go out too fast…but you will, we all do. – Felix T

It can be a little overwhelming for newbies to cross country to look at the race calendar and see 12 or 13 races on it. Don’t worry, generally no one goes to all of them (although I think Louise did one year). A lot of us just pick a handful to go to. In cross country, half the battle is showing up. You don’t get a score if you don’t have a team. It does help to try to get as many team scores as possible so if you are willing to travel to Sacramento (or even Redding), you can help us put a score up that we might not otherwise get. As extra incentive, these are the races that often are a little less competitive and thus easier to place higher as an individual and a team.

The great thing about having a whole season of races is you can see and feel yourself get stronger and faster as the season goes on. While the first race often feels like the slowest and hardest, it is exciting to notice your times gradually getting faster and the races easier as the season goes on. How can you notice improvement when each course is different and times are irrelevant? Here are some thoughts on that:


How do I know I’m running well: I feel “on” the whole race and am able to kick at the perfect time to pass people and have nothing left after the finish line. – Danielle B

If every part of your being is telling you to slow down but you haven’t, you know you are running well. – Felix T

So we hope you consider giving cross country a try. Even George D comes out to a few races. If you have never run cross country before or just have never run cross country with the Pamakids before, you are definitely encouraged to come to the Pamakid XC Kickoff Meeting (and BBQ) in the Presidio this Saturday, August 1st (see your email for more information). Just come to learn more; no commitment required. If you have run with us before, you are also encouraged to come for the food and camaraderie, fill out a generic XC form, and to meet the newcomers. Go Green!

(Contributed by Chuck Amital, Pamakid member since 2009)

The short answer is “pretty thin,” although if you run long enough, you could almost pretend that you’ve gotten used to not having enough air to breathe.

You couldn’t say that we hadn’t been warned about this race. Some teammates who ran it last year had these things to say about it:

“A sublime hell on earth!”

“Up, around, down, up, down!”

“Peavine, the biggest little climb in the world… or at least Reno.”

“Did not start…damn you’re smart.”

And perhaps the most prosaic:

“Flat? No. Air? No. Re? No.”

However, some of those very same teammates were running again this year. So, it really couldn’t be all that bad, could it?

Silver State 50/50 Pamakid Runners crew. (photo credit: Eduardo V.)

Silver State 50/50 Pamakid Runners crew. (photo credit: Eduardo V.)

William, Erica and I made our way together to Reno, where we were going to meet Denise, John G., Kelly, Kyria, and Tower. When we took a break in Auburn, I got a text message, “Ohlone cancelled. No reason given other than park issue.” I was hoping that was an omen that we had chosen the right race to run that weekend. We posted an invitation to our teammates, who could no longer run Ohlone, to join us in Reno. Helen took up the challenge on her own, thus completing a mixed 50k team. (We had men’s and women’s teams for the 50M.)

As we approached Donner Pass, light rain turned to light snow, which was also gathering on the trees. When we arrived at the local pizza place in Reno to pick up our race packets, we were greeted by cold weather and more light rain. We were told that runners who were marking the course reported that there was snow on Peavine Summit (elevation 7800 feet), which meant that there would be mud. We went to sleep wondering how cold and wet it would actually be on the following day.

The following day dawned with as close to ideal conditions as it gets: Cold, but not overly so (50s). Overcast skies, but no sign of rain, or of snow, thankfully!

At 7:00 a.m., the 50-milers among us started to make our way up the hill to Peavine, some 12 miles and a 3200-foot climb away. The elevation at the starting line was 4600 feet.

You know how trail races are mostly about going uphill only in order to go down again? Or about going downhill only in order to up again? Well, this race was no different. We climbed. A lot. We gave back any elevation gained on the descent. We went downhill. A lot. And so it went.

Peavine really was the climb that went on forever — from 4800 feet to 7800 feet — on the way out to the turnaround, but more, especially on the way back from the turnaround. You know how there’s always someone at a race who says, “It’s all downhill from here?” Well, that’s what “they” said when the 50-milers crested Peavine again, with 11 miles to go. Sure, it was net downhill, with quite a few rollers thrown in for good measure. “They” were really going to make us work to make it to the finish!

These races always look so much easier to me on paper, as I sit in the comfort of my home, by my computer, trying to prepare myself, mentally and logistically, for the distances between aid stations, elevation gain or loss, etc. I forget that “the map is not the territory,” and that no matter what distance I’m running, I always start at “Mile 0.” There are no shortcuts, and it doesn’t necessarily get easier with time, but perhaps that’s just because with each successive race I’m able to push myself a bit more.

“Was it fun?” you might ask. For the most part, except for those few “dark moments” that weren’t so fun. (Can you say “long slow slog from the turnaround to Peavine?” And “long slog back from Peavine to the finish?”) Fortunately for me, the off-hand comment that I made to a man volunteering at the aid station at mile 44, “Are you going to pace me to the finish?”, yielded the response of “No, but she will.” And he pointed to a woman who had run in to volunteer at the aid station (and whom I subsequently discovered was a very accomplished ultrarunner!).

“Was it scenic?” you might ask. If you like the high desert, you were in for a real treat.

“Would you do it again?” you might ask. In a heartbeat! Those of us who ran that day might not have felt it at the time, but hopefully, the R.E.M. song, “All the Way to Reno,” captures how we feel when we look back on the experience. (Thanks Denise.) But don’t take my word for it, check the course out next year. Here’s the song to inspire:

(Contributed by Anthony McGrath, Pamakid member since 2010)

“Don’t call it a comeback, I been here for years!” –LL Cool J, Mama Said Knock You Out (1991)

It’s been quite a journey to get back to this place, picking up where I left off as a Masters runner while I got a bit smarter in the process.  This LL Cool J track has been my unofficial theme song as I recovered from surgery and began a rehab process that got me to the start line of the Reach for A Star 5K in Brisbane. This is my journey from July 2014 until now. Hopefully I can offer some tips I’ve learned along the way.

Oh my hips! Or is it my groin?

After a busy spring of racing in 2013 I started feeling shooting pain in my hip flexors that radiated into my adductor (groin) area. I tried rest and home remedies, but the symptoms persisted. I couldn’t  run more than 20 miles a week before the pain started, making the days and nights miserable. After about 9 months of this, I became proactive and got some steroid injections that helped to diagnose the origin of the problem — the effectiveness of the injections ruled out the hip labral tears an MRI had indicated.  I found Dr. William Brown in Fremont who specializes in adductor repair.  On July 19, 2014 he repaired both adductors with outpatient surgery. My rehab began in earnest two weeks later.

Rehab and Clean Up

Tony 1

I lucked out and found great PT at Therapydia here in San Francisco. Lindsay Haas built me back up and focused on strengthening my hips and glutes. I zeroed in on my running form, what was wrong with it, what was right, and what could use some help. It’s important to look at your form, especially as you get older. Wear and tear can be worsened by over reliance on certain muscles (in my case the adductors) and under reliance on others (usually glutes in runners–and I was no exception). I encourage you (yes you!) to have your form evaluated and see if it can be “cleaned up” to maximize efficiency and minimize over reliance on muscle groups that aren’t designed to carry the full load.

Cross-training and making friends with the Treadmill (boo!)

One thing in my favor during my injury woes was cross-training.  Cardio-Tone is near my house and offers spinning, TRX, core and more! I could spin to my heart’s content during this injury, so I became a dedicated spinner. Shannon Boughn made sure I wasn’t sandbagging and I got some great workouts under her guidance. I still incorporate spinning twice a week in my training regimen and is a secret weapon when used as active recovery. As I ramped up the training, I started to incorporate treadmill running. It’s a great way to get in the miles without too much pounding. You have more control over pace and it’s a great place to focus on your form. I have some great recommendations for podcasts now that I get on the treadmill twice a week.

Tony 2

Race Time

I had a good build up over the winter and was ready to test my fitness against the PA’s finest at the Reach for A Star 5K (formerly Zippy) in sleepy Brisbane. 5Ks are over before you know it, so with that in mind, I decided to pace aggressively for the first mile and let the chips fall where they may. Shortly after mile 1, the first woman caught up to me. I had raced her before, the formidable Kris Paaso of Strava Racing Club (formerly NB Silicon Valley). She and I duked it out for the next 1.5 miles. She really made my race. I was able to gap her in the last 800 but she was right on my tail the whole way!  My chip time was 17:01 which is a road 5K PR for me.

Tony 3

The Road Ahead

I’m happy to get the “Don’t call it a comeback” race over with, and I’m looking forward to a great year of racing on the PA circuit for both road and cross-country. We have quite a group of talented Masters Male runners and we hope to build on the success of what the Masters Women achieved in 2014. Everyone has a role to play and contributions, large and small, are made by Pamakids like me and you. I’m proud to be part of a “big-tent” inclusive club like Pamakids and also want to inspire my fellow Pamakids to be the best runners they can be. Follow me on Twitter @runtony67 as we have a great 2015! Go Green!

(Contributed by George Durgerian)

Braving Friday rush hour traffic, Fiona dragged both 13 year-old Anya and slightly older me a full four hours up to Redding (“The Jewel of Northern California,” per Wikipedia).  The epic journey for a race most would finish in 1/8th of total travel time included a novel 3-in-one dining experience at a Franchise trifecta of an Arco Am/PM, Baskin Robbins and Togo’s.  No better night-before meal than that!

The Mighty Sacramento

The Mighty Sacramento

Arriving at the retro-chic Thunderbird Motel (“Jewel of Pine Street” per the owners) we enjoyed a late-night symphony of trains, food chains and automobiles, before enjoying the long, sweet sleep you get when a race has a 10:00 a.m. start time.

Mighty Captain Dennis

Mighty Captain Dennis

Heading out the next morning, we noticed a stainless steel bowl laden with drying chili peppers the owners put out for their evening meal.  That cool bit of culture was chilled by the noon check-out time.   Dreading a return trip with an hour’s worth of runners’ aroma, I vowed to finish the full ten miles in less than 90 minutes.  Ambitious, yes, but worth the effort.

The Mighty Captain Monica

The Mighty Captain Monica

There was a nice atmosphere about the place, with friendly locals and kids everywhere. The race started below a 100-foot tall railroad trestle, a pedestrian bridge and a auto bridge, all crossing the mighty Sacramento River. The gently rolling path followed the river, crossed yet another bridge, and returned.

The Mighty Green

The Mighty Green

Dennis, David Ly, Bill Wheeler and Mike Axinn made up the core of the men’s team, teeming with actual running skills and stamina (as opposed to their 5th member), and finished very well.  The strong, swift women’s team of Louise, Riya, Monica H., Fiona and Anya also finished quite well.  After gaining consciousness, I joined the family, rushed to that shower, and gathered with the entire team at the Lumberjacks’ Restaurant, “Where the Big Boys Eat”.  Huge meals and 22-ounce beers covered a table that could have been every waitress’ nightmare: 11 San Francisco foodies.  But Pamakids would have made Andy proud with plenty of good conversations, clean plates, and a generous tip.

(Contributed by Steve Lloyd. Steve joined the Pamakid Runners in June 2010 after his brother in law convinced him it was the best running club in the Bay Area.)

I still haven’t seen the leaders.

This wasn’t my first time running down the seemingly endless Great Highway, eager to hit the turnaround just before the ten mile mark of the Kaiser Permanente San Francisco Half Marathon. In previous years, I was always stunned by how early I saw the leaders on their return trip. But here I was, well past the nine mile mark, and the other side of the road was still empty.

By the time they finally went by, the turn was in sight. First, a lead pack of three just beginning to break up. Four, five, six, and seven were strung out, then a gap. Eight and nine rolled by as my pack of five was about 100 yards from the turn.

We’re fighting for 10th place.

I immediately dropped the pace to the low 5:20s and left my pack behind. I didn’t really think about the fact that there was still 5k to go, and six weeks earlier I had only been able to manage 5:27/mi for a 5k time trial. Or that I was about to hit ten miles almost 2:30 faster than I had in my 1:16:30 half marathon PR from 2011, when I faded hard in the sun on a tough grind back in to the finish. Or that there were at least ten guys within striking distance of me if I ran out of gas.

If I was thinking anything, it was that there was a reason why I titled my pre-race shakeout run ‘Countdown to #BEASTMODE’. That yes, my goal of 1:14:59 was being conservative, or ‘sandbagging’ as a couple fellow Pamakids might say. That I had been running aggressively since the first mile with thoughts of a top ten finish in the back of my mind. I was in unknown territory, but confident that my training would carry me to the finish.

The rest of the race was a blur. By the time I made the last turn onto JFK I was in 9th, and I passed two more guys going up the hill to hit the line in 7th overall with a 4+ minute PR of 1:12:13. My last 5k took 16:53, three seconds faster than my 5k time trial six weeks earlier. The most common word I heard others use to describe my race was ‘unbelievable’.

At the finish.

At the finish.

So how did that happen?

I have no training secrets. I post every single run publicly on Strava (Disclaimer: I am employed by Strava, Inc.). Every run, from my fastest workouts to my ugliest bonks, is online for the world to see. Here’s a view of my training in the lead up to the race:

January Training

January Training

More Volume, Fewer Workouts

I’ve recently been experimenting with higher mileage and less frequent workouts. In the past, my volume would generally range from 50-60 miles per week, with two workouts and one long run each week. In this training cycle, I pushed my mileage up to 75, but rarely had more than two harder efforts (one workout, one long run) in a week. The extra recovery has also allowed me to run my long runs a little harder. It takes me a little longer to get fit with this strategy, but it has paid off tremendously with late race strength. This was the first half marathon I have ever run where I actually felt like I was racing in the closing miles.

Race-Specific Workouts

I have a tempo loop in Golden Gate Park that I run at half marathon effort about once a month. These tempo runs have helped build up confidence that I can really push the pace on the downhill sections through the park. Two weeks before race day, I ran half marathon effort from Stanyan to Great Highway on JFK as part of a workout.  My three miles going downhill were 5:33, 5:17, and 5:19. On race day I hit those same miles in 5:26, 5:14, and 5:14, confident that I could attack the downhill without costing myself later on.

Stroller Resistance Training

“Beach and Back with Kaia” is my staple Sunday recovery 10 miler pushing my daughter Kaia in the baby jogger. I’ve yet to average under seven minute pace with the stroller, but I’m starting to get close. It’s hard, but it makes running without the stroller seem that much easier.

What’s Next

I’m currently forcing myself to run short and easy to recover from the half marathon before kicking my Boston Marathon training into gear. Boston is only 10 weeks out, and it’s tempting to try to really push my training even harder, but I know that I’m already in shape for a big PR. The important part is getting to the starting line at 100%, and I can let Beast Mode take over after that.

(Contributed by Danni Baird. She joined the Pamakid Runners in early 2013.)

For those who don’t know me, my name is Danni Baird. I joined the Pamakid Runners Club early in 2013 and have loved being a part of the ultra team. I have also run a couple of the other races too but my passion lies with the ultras. I’m not a fast runner but I love the endurance aspect of pushing boundaries.

Pre-race team picture.

Pre-race team picture.

February 1st 2014 was a chilly early morning with an amazing group of 18 Pamakid teammates gathered together ready to take on the Jed Smith 50k. Jed Smith is the first PAUSATF race of the season. This race is also unusually flat for an ultra marathon, which presents a different kind of challenge. The course consists of one short out and back, followed by 6 loops. Being able to see faster teammates and cheer for them is nice, and also having a personal aid station of your stuff can be quite handy. We had our little Pamakid rest stop/aid station just before the finish area.

I’m not usually crazy about flat races because the repetition really wears on me and I start to get bored. I like hills — using the uphills to recover and the downhills to speed up. But I’m trying to become a more versatile runner and have some big races coming up that are quite flat so this was a good challenge and preparation. And I really love running with the team! So I jumped on the opportunity to run this race.

Jenni and Danni after both getting new PR's!

Jenni and Danni after both getting new PR’s!

The first few laps went great, and the day went from chilly to pleasant running weather. The fourth lap was difficult mentally and physically as the miles were adding up, and I hit a bit of a wall. But I rallied, pushed through and kept it going. As I was nearing the end of that lap it dawned on me that I was well ahead of pace for my PR and it was possible to keep going and score a good PR, even if I slowed down some. The last two laps were challenging but exciting with the possibility of a PR, and knowing that the finish line was approaching. And then that amazing moment, I finished with a whopping 40 minute PR! And my previous PR had been a downhill trail 50k! Couldn’t believe it. Running with friends and teammates is so encouraging and it helps me push myself (and the flat course might have helped too!). The weather really was perfect — being cool but not too cold and warming up without being hot. To top it off we didn’t have drop of rain (unlike the Kaiser San Francisco Half Marathon the next day).

After the race there was a fabulous post race potluck of all kinds of great foods and lots of wonderful socializing. Truly a wonderful day!

Pamakids relaxing at the post race potluck.

Pamakids relaxing at the post race potluck.

Special congratulations to our Top 10 individual finishers:

  • Charles Wickersham- 4th place Men
  • Colin Alley – 8th place Men
  • Kyria Wilson- 3rd place Women
  • Noriko Bazeley- 5th place Women

Since Jed Smith had 91 finishers in the 50k and 18 of them were Pamakids, the course was quite covered in green! It was very encouraging to see so many teammates running, and fun to cheer for each other. GO GREEN!