the Coyote Call - a blog of all things Coyote

COYOTE BUSHIDO - "Way of the Coyote Trail Runner"

2011-12-24T07:32:00.000-08:00

the COYOTE BUSHIDO

“Way of the COYOTE Trail Runner”

Your Physical Health is Ground Zero

Running should enhance your health, not tear you apart. Recoveryis key. Always keep in mind the point of doing this is to maximize your health/fitness/well-being.If you are constantly pushing, never taking time for recovery (especially ifyou’re prepping for “an ultra”) you will soon break down or burn out. Keep aneye on your energy levels, your health, and your physical aches-n-pains. Eitherwe make time to self-maintain or soon we’ll be doing all the things we shouldhave been doing all along while injured.

Respect the Run

Running is truly a gift. Alwaysstrive to appreciate that you can move your body in an inspired, elegant andamazing way. Even a bad run is still apart of a great day more often than not. You are challenging yourself forsport, and your body will react and respond and build you stronger. Running isone of the greatest representations of “you get out what you put in”.

Respect Your Fellow Athlete

Anyone and everyone who runs/hikes/walks (bikes/rides/etc.) deservesour deepest respect. Those who get out there and JUST DO IT, it doesn’t matterthe distance, speed or frequency, on that day, you are an athlete and we arehumbled by you.

Respect the Trails

No matter where you live, you can always visit some amazingplaces to run. Be it a local park or a mountain, canyon or beach, MOTHER EARTHdeserves your deepest respect. She nurtures us, and we should honor this. It’snot enough to simply not litter. Pick up anything you see out there. We areusing the trail, beach or path to better ourselves; let’s leave them bettertoo. Step up your game. It will feel really good and you will inspireothers to do the same.

Remember Where You Started

Whether it was 28-years ago or 28-days ago, remember how faryou’ve come. Try not to waste time wishing you were better/faster/more fit thananother time/period in your life, work to be better now. There was a time you might have found runningdifficult, laborious or even punishment, but now, you can enjoy yourself, havefun and improve with mindful remembrance.

Thou Shalt Not Envy (Another Runner)

Much of an athlete’s success is determined prior to theirworkouts beginning. Never begrudgesomeone else the hard work they did to improve. Measure yourself againstyourself, and be generous with that measurement (be glass half full).

Lead (By Example)

Commit yourself to having an impact in the lives of others(runners & non-runners alike). Running doesn’t just improve you physically;it improves your overall health, well being, vitality and mentality. Reinvestthat energy in others by inspiring them to take up a physical activity thatinspires them. If they hate running, or don’t run, invite them to give it anothershot with new perspective. 99% of us LOVED to run when we were children (“Don’trun in the hall/house or around the pool” etc.). Parents and adults were demanding we ran lessback then. Somewhere we took a wrong turn. If you found your way back to thatJOY (or never lost it), spread the love. Even if you only inspire 1 in every 10people, that 1 drop in the pond will send shockwaves through their life and tothose around them. It’s worth it.

The “All In” Mentality

You never know which run or race will be your last for a while.Don’t take it for granted. It’s one thing to take an easy day in a tough week;it’s another thing altogether to just run because your training schedule saysso. Don’t lose sight of this simple, yet profound thing that we do and how muchwe miss it when it’s not available as an option.

Have Fun (At All Costs)

”If you’re not having fun, you’re doing it wrong.” –KatelynBenton

It’s better to sacrifice performance goals than it is to sacrificethe enjoyment of running. Yes, it’s fun to improve, but if you make it to theend of a long training program, fall short at a race, and have the feeling “Ijust wasted 4-5 months of my life” or more, you’ve ripped yourself off in oh somany ways. Start with a fun attitude of gratitude and the race results willfollow. No, it won’t happen overnight. If you want that kind of success, you’rein the wrong sport.

Pedro’ing It (Notes on Finishing Strong at a Race)

To “Pedro It” means torun your FASTEST 5k of the race in the very last 5k of that race (of ANYdistance).

No matter how deep you dig, there’s always more you can give. When you’re close to the finish, line it upand knock it out, go for it, get it done, *insert clever finishing clichéhere”. The ONE exception to this is whenyou’ve spent more than 50% of a race running alongside someone (teammate orotherwise), thou shalt not drop the hammer on a partnership (at the veryend). If you’re running for position orwish to beat one teammate in particular, you agree to leave them (behind?) priorto the last 20% of that race (ex. in a 50-mile race, the last 10-miles).

There Are Many Eyes In “Team”

When it comes to a run or race there will be good, bad and UGLYdays. You are part of a team, especially when you don the COYOTE jersey. Represent yourself as you’d want yourteammates to represent you. Especially when you have a bad day. The great thing about failing when a part ofa team is you get to CELEBRATE the success of your partners in crime instead ofwallowing in self-pity. Even when you go to a race where you are a “Coyote packof 1”, we are globally recognized (thank you Facebook & Twitter), and yourepresent us all. Make us proud, especially when your performance isn’t whatyou had hoped.

Coyote Trail Bushido training program – FAQ

2011-12-24T07:28:00.000-08:00

Here is a sampling of the questions we’ve received in response to our Trail Bushido (Jan 1st - May 12th, 2012) training program launch…

Q – What races are the Coyotes training for this season?

A – The Coyotes no longer center around 1 race or event, as a team. Each person has their own race goals and selects the races they are personally inspired by. There are quite a few events that many of the team will be running/racing at, including XTERRA trail races (Boney Mountain, Mission Gorge, Black Mountain & Malibu Creek), the Ray Miller 50/50, the LA Marathon, Leona Divide 50/50, and countless others. Choose your event, we'll help you get in your best shape to perform at that race.

Q – Am I fast enough for the Coyotes / are the Coyotes fast enough for me?

A – The Coyotes welcome people of varied paces and fitness levels. We are generally a good fit for intermediate and advanced level trail runners as well as "adventurous beginners". We don't use the words "fast / slow" on our team, we prefer "conservative/aggressive" as they relate to pace/intensity. Each season our quickest and most enduring athlete paces vary, but generally we have some people who run 6-min miles consistently and some who run/hike 16-min miles, and everything in between.

Q – Why should I choose this over other training options (that are less expensive)?

A – You should determine how much VALUE you get out of each potential option you are considering, especially considering the law of diminishing returns on programs you may have done over and over and over again. We will guarantee that our program will test you in new ways and be wildly different from anything else out there. Our combined experience having coached over 2,500 distance runners/marathoners & ultra-runners has brought us to the importance of a balanced training regimen. This means 50% of our long runs will be roads and 50% trails. We recommend this when training for a road marathon OR for a long trail race. Roads help you develop foot speed & give you necessary impact conditioning. Trails breed power, stabilizing muscle strength and lead to both mental & physical toughness. If you work on those elements alone, you will be the best runner you can possibly be. We will deepen your mind-body connection, help you become more energy efficient, and train you to the next level of self-awareness on the food, electrolyte and fluid replacement guidelines that are most appropriate to your peak race success. You will be a better runner for having completed this 20-week cycle of training. The single most important thing we’ll do? We’ll have FUN while doing it. Imagine a HS cross country team experience crossed with a Hash House Harrier run (Google it if you don’t know) crossed with a competitive eating competition, crossed with an amusement park run by costumed monkeys. We’re just beginning to scratch the surface of the kind of fun we’re intending you have.

Q – When & where are the workouts?

A – The key workouts will happen Saturday &Sunday mornings, typically starting before 7:00am (but not always) centered around West Los Angeles. Almost every other weekend will alternate days (Sat/Sun). We will generally run roads for 2-weeks and follow that up with 2-weeks of trails. We have an optional bonus workout on Tuesday nights (focusing on quality, aka speed & hill sessions). The Thursday morning trail runs are open to all (invite a new Coyote or two to come run with you). There will be an occasional social run or social gathering (see: non-run) on random nights typically once or twice a month.

Q – How much will I pay for this program?

A – If you are in for the full program, it’s $265. This breaks down to approximately $57.36 per month (or less than $15/weekend workout). If you came out to most of the workouts, it’d be about $4.75 per workout, and that is NOT including the coaching fee(s), training program (i.e. schedule consulting) and Coyote support you’ll get throughout this 20-week swing of training. If you can only make a single training day (Sat OR Sun) every-other-week (crazy schedule?), the program cost is $210.

Q – What do I get with this program?

A – *Being a part of a team, instead of going at it alone (the loneliness of the long distance runner is well documented, and by Coyote rule, overrated)

*Two-three experienced coaches to guide you (Jimmy, Kate & Bev)

*20-weeks of guided training sessions/workouts

*20-week training schedule with 4 options related to volume/experience

*Frequent clinics & seminars on training & race related topics

*Pre-race ‘war-room’ planning session to help you get the most out of your race after all the training is behind you

Q – Are there ANY discounts*?

A – Yep! We call them disco’s because they make do a happy dance.

*CASH DISCO – Pay in cash, there’s $10-15 off ($15 off of full program, $10 off of single day aka Sat OR Sun)

*CONTINUATION DISCOUNT (signed up for the Coyote Trail Rapture program?): 10% off!! HOWL!!!

Q – When is your next program? I am not gainfully employed, presently, and while I want to be a part of this, I’m afraid I can not afford it.

A – Talk to us. We often get creative. If the $265 (or $210) just isn’t there, tell us what you can do for the program to help enhance the Coyote experience. If you want to be a part of this and can add something we ourselves can not do/provide, we’ll figure out a way to get creative with you.

Q – What if my question isn’t listed here?

A – Help us create a better FAQ: E-mail (Jimmy@CoachJimmy.com) or Facebook(www.facebook.com/JimmyDeanFreeman) us your question, stat!

Coyote Trail Rapture training program – FAQ

2011-08-03T14:13:00.000-07:00

Here is a sampling of the questions we’ve received in response to our Trail Rapture training program launch…

Q – Why should I choose this over other training options (that are less expensive)?

Q – When & where are the workouts?

A – The key workouts will happen Saturday &Sunday mornings, typically starting before 7am usually (but not always) centered around West Los Angeles. Almost every other weekend will alternate days (Sat/Sun). We will generally run roads for 2-weeks and follow that up with 2-weeks of trails. We have an optional bonus workout on Tuesday nights (focusing on quality, aka speed & hill sessions). The Thursday morning trail runs are open to all (invite a new Coyote or two to come run with you). There will be an occasional social run or social gathering (see: non-run) on random nights typically once or twice a month.

Q – How much will I pay for this program?

A – If you are in for the full program, it’s $250. This breaks down to $50 per month. If you came out to most of the workouts, it’d be about $3.92 per workout, and that is NOT including the coaching fee(s), training program and Coyote support you’ll get throughout this 20-week swing of training. If you can only make a single training day (Sat OR Sun) every-other-week (crazy schedule?), the program cost is $200.

Q – What do I get with this program?

A – *Being a part of a team, instead of going at it alone (the loneliness of the long distance runner is well documented, and by Coyote rule, overrated)

*Two-three experienced coaches to guide you (Jimmy, Kate & Bev)

*20-weeks of guided training sessions/workouts

*20-week training schedule with 4 options related to volume/experience

*Frequent clinics & seminars on training & race related topics

*Pre-race ‘war-room’ planning session to help you get the most out of your race after all the training is behind you

Q – Are there ANY discounts*?

A – Yep! We call them disco’s because they make do a happy dance.

*CASH DISCO – Pay in cash, there’s $5-10 off ($10 off of full program, $5 off of single day aka Sat OR Sun)

*CONTINUATION DISCOUNT (signed up for Coyote traiLAvolution program?): 10% off

Q – When is your next program? I am not gainfully employed, presently, and while I want to be a part of this, I’m afraid I can not afford it.

A – Talk to us. We often get creative. If the $250 (or $200) just isn’t there, tell us what you can do for the program to help enhance the Coyote experience. If you want to be a part of this and can add something we ourselves can not do/provide, we’ll figure out a way to get creative with you.

Q – What if my question isn’t listed here?

A – Help us create a better FAQ: E-mail (Jimmy@CoachJimmy.com) or Facebook(www.facebook.com/JimmyDeanFreeman) us your question, stat!

COYOTE of the MONTH - MARCH 2011 - VOTE!

2011-04-13T18:22:00.000-07:00

NICOLE ST JEAN

Nicole ran the La Jolla Canyon 50k on February 26th. A 50k should be about 32 miles, but after getting lost on a pretty significant out and back that wasn't part of the race (we should add that Nicole gets lost on a routine basis), she wound up running 38 miles overall. She got lost with about a dozen other people, half of whom got rides back to the finish. In the end, Nicole came in first place for women in the La Jolla Canyon 50k...not because it was speedy, but because she kept going! As it turned out, half the 50k registrants bailed because of a bad weather forecast and another group DNF'd because they got lost. Nicole calls this a dubious first place at best but the Coyotes insisted she earned it and granted her Coyote of the Week during the first week of March, by a record-breaking landslide vote. Nicole discovered the Coyotes in February of last year, thanks to BFF Paul Shanklin and a fortuitous trip to Top to Top. Back then, she couldn't easily finish the Westridge fire road climb. After a year of training and racing with the Coyotes, often with her mystery husky mix Bowie, she's found her stride. Now Nicole is signed up for the Leona Divide 50 Mile on April 30th, her first 50. Along with Erin Maruoka and Annie Tenwick, Nicole helps make sure the Coyotes "get up sexy."

PEDRO MARTINEZ

Pedro ran the LA Marathon, his first race since being injured at the Firetrails 50-Miler last October. It marked his 8th LA Marathon, and 2nd with Coyote training. It was a 19-min, 14-second PR (a theme w/Coyotes at LA this year). He ran the second half in 1:40, breaking his half-marathon PR by about 5 minutes (a negative split by 20 minutes and progressive splits, or each 5k split faster than the previous one the whole race). Keeping true to the “Pedro it” style (urban dictionary: to “Pedro It” you must run your fastest 5k of a marathon in the final 5k), he flew down San Vicente even faster than last year. Most importantly, this was the only marathon that he truly enjoyed for all 26.2 miles. Hard training and having FUN pays off. All being told, this was itself another “training run” for the Leona Divide 50-miler. Pedro will be looking to continue his PR smashing spree with the help of the SoCal Coyotes and the LD50 Coyote ‘party stations’.

Splits	Splits Pace
10k	9:28
15k	9:12
20k	8:53
25k	8:16
30k	7:50
35k	7:35
40k	7:08
Finish	6:55

SHERIDAN EDLEY

What can be said about Sheridan that was not already included in .38 Special's 1981 hit single "Hold on Loosely"? Sheridan joined the Coyotes in November of 2010 having barely put six miles together at one time, but with a fun and ambitious attitude to run her first race: the LA Marathon. It was not an easy road. She had pneumonia for the month of December, but came back rejuvenated for the Coyote training program in January. Due to A) being a beginning runner (despite glory days as captain of her junior high track team) and B) having a nagging knee ailment, her training was steady, but no training run was longer than 14 miles. She focused on listening to her body, while becoming stronger and more comfortable in her road and trail running, learning just as many life lessons as running techniques. Many runs were survived solely on high fives and cheering from her super awesome teammates. The first 14 miles of the marathon were amazing, exhilarating, and she started to think "oh, this is awesome! I could do this all day!" Followed IMMEDIATELY by 5 miles of "I-don't-think-I'm-going-to-make-it-and-I-AM-going-to-be-doing-this-all-day". At mile 19, Sher stopped by a medical tent, got some encouraging words and was back on her sopping wet way with a new energy (for people in the future reading this, the LA Marathon in 2011 was a full-on rain storm). There were times she was chatting to herself like a crazy person and miles she wondered who's dumb idea this was in the first place (hers). More than one Coyote mantra carried her to the FINISH LINE which was absolutely not given, but earned. With her first marathon behind her, Sheridan is happy to be able to walk again... and is plotting her next smaller races, and possibly the Philadelphia Marathon in November.

KEVIN CHAN

KEVIN was introduced to the Coyotes on New Years Eve of 2009 but didn't start training with us until August after he signed up for Bulldog, his first ultra-marathon. The experience from Bulldog 50k was so great that he decided to join a few Coyotes and run Firetrails 50 miler in Castro Valley. Not only did his result at FT50 exceed his prediction, but it also met the qualification to enter Western States 100 lottery. It was during his second 50 mile race, North Face Endurance Challenge, that he found out he was selected to run Western States 100. 2011 didn't start out very good with a few kinks here and there, but after coming back from Tokyo Marathon, he’s once again ready to conquer and looking to complete Miwok 100k and Western States 100. One thing he’s proud of is coming back from Tokyo, he was able to raise 616 from a few Coyotes and coworkers, then match it to donate to Japan Red Cross for

Japan

's disaster relief. He always knew that raising money was tough, but in this situation, it was amazing to see people come together for a good cause.

ADAM BOWMAN

Adam Bowman is a unique Coyote of the Month nominee. His running escapades for the month of March include some meager gains in endurance and stamina. His weekly mileage went from 36 miles to 50. Most of those have been with one of the fastest coyote runners, Malcolm, who deserves a Coyote of the Week nod for a personal best in completing 32 miles with nearly 10,000 feet of elevation gain. What makes Adam’s nomination unique is that it has less to do with any feats of fleet feet, and more to do with an eagerness to break bread and share a beverage with his fellow runners. Adam and his family hosted the second of what will hopefully become a monthly event of running in the San Gabriels and feasting on the best food and beverages the Coyotes have to offer.

VOTING LINK (vote below)

http://www.surveymonkey.com/s/VKT9TB5

COYOTE of the MONTH - FEBRUARY 2011 - VOTE!

2011-03-01T16:41:00.000-08:00

This month's COYOTE of the WEEK & top vote getters are your FEBRUARY 2011 COYOTE of the MONTH nominees. The voting link is below the pics & bios...

JESSICA FUGLSBY

Jessica ended 2010 by finally completing her first marathon at Long Beach in October and gathering momentum to launch herself into something bigger, better, and longer (being true to the Coyote nature). She kicked off 2011 taking to the streets of Pasadena for Godfather Sean's New Year's Day Rose Parade Run (with Pedro) and started the Coyote ‘traiLAvolution’ training program in January. She has come to terms with the fact that quality speed training and hill repeats are good for you...and are actually fun when in the company of other Coyotes! She completed her first 50k this month at Montana de Oro alongside (well actually behind) and with the support of several other female Coyotes. Next on the 2011 list is the LA Marathon, Shadow of the Giants 50k, and other fun races yet to be determined.

KATELYN BENTON

Katelyn returns to the Coyotes this month after a 3 month battle with the world's most severe sinus infection. Not even late night shows and recording sessions have kept her from early morning Coyote runs in the past, but putting health and wellness above all else, Katelyn bested her odds for a speedy and successful recovery just in time to sign up for an train for the Leona Divide 50 miler on April 30th. If all goes according to plan, Katelyn will make her return to the ultra-racing scene around the same time as the completion of her long awaited record! Katelyn received Coyote of the Week this month for her display of balance, ambition and lack of excuses.

KATE MARTINI

The first weekend of February Kate rocked a 14 miler with newbie 'yote Natalie, picking up the pace the last 4 miles up San Vicente. That run coupled with the weekend before, 22 miles of mountainous fun during the Leona Divide training run laid down a great foundation for what was to come next. Lucky February 13th a pack of Coyote women dominated the Montana de Oro 50k in Morro Bay. Kate seized first place for the women and was third person overall on a tough course! Recovery was Kate's focus post MdO, from the miles and the sweet sunburn...a reminder to reapply sunscreen! And yes, her idea of recovery was cutting the San Gabriel Mountain run in the SNOW from 20 to 14 miles the weekend after a 50k. With the spring back in her legs now it's time for Kate to pick up the speed in preparation for the LA Marathon next month...3:15 is the goal. Unfortunately in what was supposed to be her 22 mile marathon paced run this past Sunday in PV her right knee started acting up, just what this bio needed...some drama. Luckily her husband, you may know him, some Jimmy character just bought Kate a Groupon to Circuit Works and some classes at Kinetic Cycling. Whether Kate has to primarily cross train from here on out her PR plans remains to be seen. She likes to call these types of setbacks 'mental training'.

DAN WINTERBOTTOM

As a newcomer to the Coyotes, Dan worked hard in January to regain his legs and become race worthy. He ran the Ventura Half Marathon in February where he got a PR time of 1:24:55. This was his first official race since March of 2010 and it was an excellent course to gain valuable racing experience heading into his next event. Dan has been running strong throughout February and will run the LA Marathon where he has a goal to run a ‘sub-3’. The trail runs have helped tremendously and have pushed him out of his comfort zone as a runner. His speedy improvements since joining the Coyotes can only be accredited to the great coaching and the inspiring karaoke harmonies of JDF and The White Lightning. However, legend has it that the power lies within the majestic beard (or lack there of) dubbed “patches.” In the short amount of days leading up to the marathon, he plans to taper down his long runs as well as the length of his shorts in hope to look the part of a runner. He has been focusing on staying mentally strong and helping nourish his mind in training as well as his dreams (which turn into nightmares) is one motivating mantra: “Mile 20: If it doesn’t hurt at this point, you left something on the table. RUN FASTER!” -Coach Jimmy

NATALIE KINTZ

Natalie joined the Coyote's for her first Thursday morning trail run about a month ago. Not certain what to expect, she questioned whether or not she should actually get out of her car that morning because the friend who invited her never showed up. But, she was taken by surprise to find that the Coyotes greeted her with welcoming smiles. It only took that one run for her to realize that she wanted to be a Coyote. A few morning trail runs, a couple weekend training runs and a challenging 20 mile double peak snow run later (which also happened to be the longest trail she's ever run), she can now say with pride that she is a Coyote. Natalie has only participated in one short race in the last few months, the Santa Monica-Venice Holiday run, where she finished first in her age group. But running with the Coyotes has inspired her to sign up for her first marathon, Pasadena 2011! Natalie now realizes how thankful she is that she got out of the car that morning, and is thrilled to have found a group of passionate, athletic, and fun new friends!

VOTE BY CLICKING BELOW!

http://www.surveymonkey.com/s/VZV6QYT

COYOTE of the MONTH - JANUARY 2011 - VOTE

2011-01-31T18:25:00.000-08:00

This month's COYOTE of the WEEKS & top vote getters are your JANUARY 2011 COYOTE of the MONTH nominees. The voting link is below the pics & bios...

KATE MARTINI

Kate started off the new year right, 3 glasses of Veuve, a stomach full of curry and a run up to the Parker Mesa Overlook. Being sick (very unusual) from December 26th through mid January didn't stop her (not unusual) from sweeping the Boney Mountain course preview in freezing temperatures, nasty winds and sideways rain for hours. She placed first in her age group in the actual race the following weekend, taking 4th place woman overall and smashing her personal best time at Boney by a whopping minute. Currently she is back to 100% health and 80% motivation, enough to have inspired her to register for Montana de Oro 50k in February and the LA Marathon in March. Her goal is to get the motivation number up so speed training sounds like fun again. In the mean time you can always hear this Coyote-ess howling on all the Coyotes and other runners at any race, Thursday morning run or traiLAvolution practices.

CRISPIN LAZARIT
This swarthy lean half-pint beast has only two speeds…fast and “who’s yo’ daddy fast!”…Just ask George. It started with his triumphant hazing at Westridge with the infamous “Malcolm challenge”. Poor lad had no idea he was about to be dragged up and down the brutal single track by a half-dog / half-stallion. He not only survived, but it proved to be excellent training for his very first trail race ever. Not knowing much about trail running Crispin hoped to run the XTERRA Boney Mountain Half Marathon in around 1:45 by tattooing the course profile and splits on his arm. He not only achieved his goal, but ran 1:43:24 good for 8th overall and 2nd in his division. He followed that a week later with another PR at the 13.1 Los Angeles, finishing with a time of 1:19:05 coming in 14th overall and 4th in his division. He definitely has Coyote written all over him (he'll just tattoo that on his leg this time).

GEORGE GLEASON

George "White Lightning" Gleason started 2011 with the most epic running weekend he's ever had. He began the year by descending Los Liones - half a bottle of champagne deep - and wrapped up his 39 mile, 10,000 ft gain weekend with an epic Boney Mt. preview run in the cold and rain. This capped the most mileage he'd done in a week, and gave him the confidence he needed to utterly dominate his first 50 Mile race attempt at Avalon two weeks later. He logged 9:13:24 at Avalon, over 46 minutes faster than his 10 hr. goal, after blowing his projected first half split of 5:15 to 5:45 out of the water with a cool 4:20. His time put him in 3rd for his division, his best finish in any race, ever. George also posted his best split times (28:35 - negative split) at the BWCC, and best Westridge ascent (28:55) in the month of Jan, all while living with the pain of being owned and emasculated on the shuffleboard table by Annie Tenwick.

ANNIE TENWICK

After taking a break in December, Annie decided to run the '13.1 Los Angeles' because it started a few blocks away from her house and she was curious how much she had improved over the last year. With less than ideal training of late and a painful shoulder, she PR'd by 15 minutes from the previous year. Final time was 1:45... her only regret was that she pushed herself so hard that she was not able flash her "Jazz hands" at any point along the course.

JUNE CASERIA

June started off 2011 with only one thing in mind: the Western States 100. All training runs and cross-training activities are done to revolve around The Ultimate Goal. She is thinking and training smart by balancing rest days, with run days, with cross training days, and eating healthy, and getting plenty of rest. It has already been an epic year with rugged and adventurous back to back weekend runs with fellow Coyotes and Caswooka's...to name a few - Mount Baldy to Wrightwood in snow and heat, completing the most respected Octopus Run, conquering the climb from Eaton to Mount Wilson, and getting pounded by rain and mud (while doing the Robot) in Topanga Canyon. And it is only January.

VOTE HERE!

http://www.surveymonkey.com/s/23W355D

traiLAvolution training program – FAQ

2010-12-29T18:00:00.000-08:00

Here is a sampling of the questions we’ve received in response to our traiLAvolution training program launch…

Q – Why should I choose this over other training options (that are less expensive)?

Q – When & where are the workouts?

A – The key workouts will happen Saturday & Sunday mornings, typically starting before 7am usually (but not always) centered around West Los Angeles. Each weekend will alternate days (Sat/Sun). We will generally run roads for 2-weeks and follow that up with 2-weeks of trails. We have an optional bonus workout on Tuesday nights (focusing on quality, aka speed & hill sessions). The Thursday morning trail runs are open to all (invite a new Coyote or two to come run with you). There will be an occasional social run or social gathering (see: non-run) on random nights typically once or twice a month.

Q – How much will I pay for this program?

Q – What do I get with this program?

A – *Being a part of a team, instead of going at it alone (the loneliness of the long distance runner is well documented, and by Coyote rule, overrated)

*Two-four experienced coaches to guide you (Jimmy, Kate, Josh & Bev)

*20-weeks of guided training sessions/workouts

*20-week training schedule with 4 options related to volume/experience

*Frequent clinics & seminars on training & race related topics

*Pre-race ‘war-room’ planning session to help you get the most out of your race after all the training is behind you

Q – Are there ANY discounts*?

A – Yep! We call them disco’s because they make do a happy dance.

*CASH DISCO – Pay in cash, there’s $5-10 off ($10 off of full program, $5 off of single day aka Sat OR Sun)

*ALUM DISCOUT (signed up for Coyote 2.0 or traiLA marathon program? E-mail me stat, you’ll LIKE this one)

*REFFERAL DISCO – Refer a friend who has never before come to a Coyote run (i.e. is new to us) and that’s another $25-off per referred friend. Let us know when your new friend comes (especially if you aren’t going to be there). When they sign up, we give you $25-bucks-cashola (or you earn yourself an additional $35 Coyote jersey!)

*Yes, that means if you cashed in on each of those discounts you, yourself could pay about 30-40% less. Ridiculous!

Q – When is your next program? I am not gainfully employed, presently, and while I want to be a part of this, I’m afraid I can not afford it.

A – Talk to us. We’ll get creative. If the $250 (or $200) just isn’t there, tell us what you can do for the program to help enhance the Coyote experience. If you want to be a part of this and can add something we ourselves can not do/provide, we’ll figure out a way to get creative with you.

Q – What if my question isn’t listed here?

A – Help us create a better FAQ: E-mail (Jimmy@CoachJimmy.com) or Facebook (www.facebook.com/JimmyDeanFreeman) us your question, stat!

Hydration & Pre-Workout Nutrition to Help You Go the Distance

2010-04-22T12:32:00.000-07:00

HYDRATION:
Our bodies are composed largely of water – 50% to 60% in fact. And in order for us to stay healthy and perform well, we need to maintain this percentage. After all, while we are busy exercising, our bodies are busily transporting oxygen, glucose and fat to our exercising muscles and removing waste products like carbon dioxide. This transportation can only take place via the fluids within our body, primarily through the bloodstream.

As we sweat, however, we lose fluid. If we don’t replace the fluids that we lose, our blood becomes more concentrated, meaning that the heart needs to work that much harder to move the blood. As a result your heart rate goes up and less oxygen and glucose gets to the exercising muscles. You will feel more fatigued and you will slow down.

Luckily, you can avoid much of these issues if you simply take care of yourself and pay attention to your hydration:

1/ Hydrate well BEFORE you exercise. This is particularly important before running in the morning when you will have had little if anything to drink since the previous night. The general rule is to drink 2 to 3 cups of water within the 2 hours prior to exercising. If you normally drink coffee in the morning, go ahead and have a cup, but favor water for your remaining fluid intake. Caffeine is a diuretic and too much of it can actually promote fluid loss.

2/ Drink approximately 1 cup of fluid (6 to 8 ounces) every 20 to 30 minutes while exercising. This regimen becomes particularly important as the duration of your exercise periods become longer.

3/ Favor Sports Drinks (Gatorade, etc.) during your longer runs and walks. The carbohydrates in these drinks will help provide fuel for your hardworking muscles. These drinks also contain electrolytes (sodium, potassium, etc.) which are critical to the proper functioning of your muscles. You lose electrolytes through sweat and it’s important that you replace them.

4/ Do not OVERHYDRATE. Drinking large quantities of fluid while exercising for long periods, particularly water, can lead to a dangerous condition known as Hyponatremia – where the bodily fluids become overdiluted due to loss of electrolytes and inadequate replacement. Sticking to the 1 cup every 20 minutes schedule and favoring sports drinks over water will help you avoid this condition.

PRE-WORKOUT NUTRITION:
Make sure you go into your workouts with enough gas in your tank to get through them. This is particularly important when working out in the morning because you’ve literally been fasting all night long.

As for what makes a good pre-run breakfast, you’ll probably need to do some experimentation to find out. What works for someone else, may not work for you. This is where the weekend workouts come in handy. Take this opportunity to try out some different things and see what works well for you. You may find out that your stomach just can’t handle peanut butter before a run. But better to find that out now than on race day!

In general, you want to eat something 3 hours pre-workout to allow your insulin levels to stabilize, this is especially important on race morning. Choose something that is high in carbohydrates with a little protein and low in fat. On training days when schedules are a bit more hectic if you must eat closer to your workout keep your fuel around 100 calories, maybe even just some sports drink. Some ideas are:

- Breads, Bagels, Crackers, Toast
- Low-fat Pancakes or Waffles
- Fruit, Smoothies
- Peanut Butter, Almond Butter, Honey on Toast or a Rice Cake
- Oatmeal
- Energy Bar (Power Bar, Cliff Bar, etc.)
-      Yogurt
-      Sports Drink
-      Gels, Bloks, Stinger Chews, Sports Beans, etc.

Whatever you choose, give some thought to the fact that you’ll most likely be eating breakfast in a hotel room on race day morning. Use your training runs wisely to find what routine works best for you.

To read some in depth articles on the 3-hr fueling check out these Hammer Nutrition links:
Hammer Nutrition Fueling Article
The Science Behind Pre-Race Fueling, by Hammer Nutrition

Any other pre-workout food that fuels you? Post it below!

Happy Happy Holidays & New Years (Runs)!

2009-12-24T12:35:00.000-08:00

NEW YEAR'S COYOTE RUNS - 3 "tradition runs" inside of 24-hours Dec 31st & Jan 1st

A week from now, we'll be hosting THREE fun tradition runs. Our normal Thursday morning run on New Year's Eve morning (will be at Temescal Canyon), then a New Year's Eve run that will take us up to a trail vista (Los Leones to Paseo Miramar) overlooking the Pacific Ocean under a blue moon (you can hike OR run this) at midnight (will start around 11:00pm) followed by our 6th year of running the Rose Bowl Parade route with Godfather Sean (who's been doing this for 8-years now). Look for facebook invites and nag me about next week's Coyote Call if you don't see it by Tuesday! ;-)

The 8th Annual Rose Parade Run!

Host: Sean Leonard
Location: Rose Parade End - Victory Park
Sierra Madre and Paloma
Pasadena, CA 91184 US
View Map
When: Friday, January 1, 5:00AM

Time once again to close off the old year and start the new one off right!

That's right for the 8th year in a row a select group of runners, riders and walkers will gather at 5am at the end of the Rose Parade Route and head off to the beginning. Once there, we will walk up and down the area where all the Floats are queued up and waiting to start this years Rose Parade. At 7am, we head back out and run the route again right back to where we started. If the timing is correct, we'll see the Stealth Bomber fly right over our heads as we turn on to Sierra Madre. Awesome!

As noted we'll meet at 5am at the South East corner of Victory Park. Victory Park is at 2575 Paloma in Pasadena. Parking can be tight, so I encourage you to car pool when you can. Find a spot on any of the residential streets that are not restricted and allow yourself 15 to 20 minutes to get to the corner of Sierra Madre and Paloma. Dress warm with a top layer you can wrap around your waist.

FYI: You'll be running/riding/walking through a nights worth of silly string, tortillas and marshmallows so wear your od running shoes if possible! You'll also get a few blurry eyed cat calls from the thousands of sleep deprived revelers, but most will cheer you on! It's like a very long marathon finish chute.

After you complete, we will all meet for breakfast at the Coffee Shop on North/West corner of Lake and Walnut. Pancakes!

Happy Holidays!

Now That's a Mouthful! (Running Shoe Q&A)

2009-12-07T15:20:00.000-08:00

Hello Coyotes,

When Jimmy and I started going over topics to be discussed with all of you in preparation for the onslaught of questions that are undoubtedly coming... The first list was EASILY dissected between each of your coaches, and simply because if any of you have followed my "work" career... you know that I am fairly obsessed with shoes (I have a few pairs - 67 to be exact).

Running Shoes: Several sub-topics come to mind with regards to shoes, but I will save you all the hassle of reading Coach Ryan's War And Peace of Shoes, and assume you all will at some point very soon, visit your favorite "specialty" running store and get fitted for the proper pair. Simply put - each person in the world has a special set of "mechanics" that engage as soon as your foot touches the ground (road or trail).. In order to assist with proper alignment and efficient transition, the right shoe can manipulate slightly your mechanics allowing for you to move from heel to toe safely and more efficiently. I am quite adept at showing why and how this works visually, so if you don't understand anything I just said... ask me.

Bottom line: If your shoes are old, washed (in a washing machine), or were bought at any store that ends in "Barn", "Mart" or "Chalet"... go get fit for a pair of shoes. I "might" be biased slightly here but locally, Top To Top in Santa Monica has been doing a great job in this department for years. And before you go, come see me for a guaranteed discount card.. every bit helps.

Now beyond that, I know a lot of you are debating on shoes because of this crazy training program that you have yourselves in.. Jimmy and I are talking roads, and trails, and stability/core strength.. among so many other things that you're most likely thinking, "How many pairs of shoes do I need???"

Always being aware that you will most likely need to buy a new pair of shoes prior to the LA Marathon (4-6 weeks out), the answer could be 2... but here are some things to consider:

We will be running trails which require less cushioning, and a bit more traction.
We'll also be running roads, where your cushioning and stability will come in handy.

If you have the means ($), than by all means... grab a pair of "trail" shoes that fit similarly to your road shoes. A lot of companies are now making "trail" versions of some of their better "road" shoes. This pair of shoes which will be specific to the trails (traction, durability, etc.) will not only guarantee your comfort on the trails, but also lengthen the "life" of your road shoes considerably.

However, if you're like most of the rest of us and "means" ($) are tight, than one really great pair of road shoes will get you through both workouts.. But remember:

Those road shoes WILL NOT last as long as they would just with road running
And they will be very dirty in a few short weeks (which we always love ;)

Most training programs consist of two pairs of shoes for all athletes regardless of their skill or speed. After a certain mileage and usage, the cushioning and support in all shoes breaks down (some quicker than others), and you are no longer getting the protection you need. And since we will be getting your mileage up as the weeks progress, it is safe to assume that your shoe mileage will also be going up, thereby "killing" your shoes.

Nobody wants to run the LA Marathon on dead shoes... trust me.

Some of you will ask the question, "How do I know when my shoes are dead?" Great question! And I can give you all the answers that you would expect... But to be honest, there is one great answer, and it falls in line with what Jimmy and I are all about; Trying to teach you all to be better runners by being in tune with what's going on internally.

Your body will tell you when your shoes are no longer supple and sexy. Usually it's the knees or ankles... sometimes the feet just hurt. But it's when those tell tale signs start popping up that you should consider these things:

How many miles have I done? - Most shoes last between 350-500 miles depending.
Have I washed my shoes in the washing machine? - DON'T DO THIS. EVER!
Do I wear my shoes for things other than running? - I have a funny story on this.

SO... READ FROM HERE ON IF YOU HAVE LITTLE TIME!!!

Get great road shoes from a specialty store (see Ryan or Jimmy for discount card)...
Expect to buy a second pair for the Marathon...
Possibly a third pair if you plan on "trailing" in those same shoes...
Discuss 2nd pair "Trail" shoes or "hybrids" as I like to call them with your associate....
Show up to practice with your brighty whities on so we can make fun of you and kick dirt on you;)

I'm so stoked for everyone and I insist if any of this is confusing.. PLEASE come talk to me. I can talk shoes all day and I will.. so cut me off at some point ;)

We're gonna be a force on that course in 15 weeks you guys, but proper footwear is a piece of the puzzle to getting you there injury free and properly trained.

Howl Back Y'all!!!!

-=Coach RSG

2010 LA Marathon Course Preview, Coyote Running Style

2009-12-03T10:15:00.000-08:00

The LA Marathon Coyote Style (you have to see this!!)

Race Report: Coyote June Caseria's Recap of the Malibu Marathon

2009-12-01T12:52:00.000-08:00

Malibu Marathon Turned Into A Boston Qualifier

The Malibu Marathon was an amazing experience for me.

Let's be honest here, I've only run one other marathon and that was Long Beach in 2007. I ran around a 3:55 something and never trained more than 13 miles (whoa! that's fast, especially for your first and w/ minimal training!). I say "trained" lightly. I signed up for the Malibu Marathon back in June (or earlier) because my assistant cross country coach Ken from back in high school wanted to run his first marathon and suggested this one. I was excited because A) I wanted to beat my time, and B) It was the very first Malibu Marathon...and I always like being one of the first to try things.

Then something happened a few months later - I got really, really sick of running alone with headphones, the same route, all the time. I frantically searched online for different running groups (see previous blog posts) and found some amazing people who helped re-ignite my passion for running. I actually put in the distance, and started putting in real mileage, and enjoying it like once upon a time.

Let's fast-forward to the MM 2009. The point of the last two paragraphs was just to point out that I actually trained this time around, and put in the appropriate long runs where I was supposed to put them in. I started running with the Coyote Trail Running Group (woo hoo!), and I also started doing some running fitness classes with Jimmy Dean Freeman, and in turn, felt a noticeable difference in body strength. So, onto the fun stuff, the race re-cap:

4:30AM - Ken and I pull up to Zuma Beach bright and early. My car tells us it's 48 degrees outside. Brrr.
4:45AM - We board the 2nd bus. En route to the start line at the Camarillo Airport.
6:45AM - Split half a PB&Banana Bonk Breaker with Ken. Drink water.
7AM - The race begins. I am cold, I have a handheld water bottle filled with Cytomax + water and 4 packets of GU, my pace cutout (thanks Jimmy) for 3:36 wrapped visibly around my water bottle, and I am happy and very excited. It's now light out, and a beautiful start to the day!

Miles 1-8: Beautiful! I never knew there were farms in Camarillo, and the roads we were on are simply gorgeous. I chat with another runner about how hard it is to slow down to an 8:20 pace at the very beginning of a race. He agrees. Nearly everyone passes me, and I continually resist the urge to speed up. I am very good to my pace chart. Ken is trying to stick with me, but he too passes me by eventually.

Miles 9-13: We pass through the Naval Base and head up closer to the coastline, approaching HWY 1. We start to feel a headwind that gets particularly bad as we run thru the Mugu Rock tunnel. I can't wait to see pictures of this, because I was covering my head for fear of getting knocked out by some rock debris and saw a race cameraman as I exited the tunnel. Hahaha, should be amusing.

Mile 14: Who's this guy running toward me with flaming arms? Jimmy! I was REALLY surprised to see him and really happy to have someone to run with. He is a breath of fresh air. I re-cap him about the headwind and talk about how I've only eaten one packet of GU. But I am almost dead on pace, and for that fact I am really proud.

Mile 15-19: Jimmy helps me a ton. He helps pour water on my head, pace me, tells me to pick it up to give my legs a boost, and is just an awesome support system and coach. I have found some really GOOD people! This is also about the time I start passing everyone who blew by me during the beginning of the race. It's an awesome feeling, and I'm still feeling relatively good.

Mile 20: Ankur shows up to help pace me, and his legs are crazy energetic. I am starting to get a little tired and Jimmy helps me out by having me do a short burst of a slightly faster pace to wake my legs up. I pass by Ken at this point too. It's getting tougher to keep at a 8:20 pace...

Mile 21/22/23: These miles are a bit of a blur for me. Katie shows up, which is another awesome surprise. I start to feel the effect of the past 20+ miles, and dry heave because my stomach is pissed at me for mixing GU with Cytomax with Zico Coconut Water. I start to feel my legs cramping, but I just hear my mantra given by Jimmy "This is what it feels like to qualify for Boston" and keep going.

Mile 24: I think around here is when Kate appears, and I have a posse of Coyote Runners by my side. I am stoked they are there, but the miles are getting tough, and I start to feel some pressure that I may miss the qualifying mark. I don't want to let myself down, but at this point, I don't want to let everyone else who came out to support down either. I am taking it mile by mile.

Mile 25.5: My legs are shot, and I feel like shit. I know that I didn't have enough to eat throughout the race, but the past few miles my stomach wouldn't really allow me to eat anything without gagging. I don't know if I am going to make it, but I feed off the energy of my fellow coyotes, and I focus on my one goal for the race: qualifying for Boston.

Mile 26: Somehow my mind separates from my body. I know I am cutting it close, so I block out all pain sensors and go. for. it.

Mile 26.2: I collapse in a heap after the finish line in SUCCESS: 3:39:43!!!!

That was an epic finish June, way to give it your all! We were so glad to be there and can't wait for your next race!

Check out the LA Marathon Blog, Coach Jimmy Dean's Black Friday Run is Featured

2009-11-29T12:23:00.000-08:00

Black Friday LA Marathon Route Run

In Echo Park just before Jimmy consumes 3 fried fish tacos,

a coke & a slice of pumkin pie at mile 6.

Carney's chili cheese dog on the run, mile 12.

Cruising by the Mann's Chinese Theater, Michael Jackson and Marilyn.

Sprinkles red velvet cupcake in two bites, mile 17.

Josh joins Jimmy for the rest of the way!

After a In-n-Out Double-Double Animal Style,

Jimmy makes it down San Vicente and along Ocean.

The LA Marathon Course is complete, now time for a dip in the Pacific.

Ahhh, the race is going to rock!!!

For the whole album click here, otherwise stay tuned for the video!

The Pack at the Trot!!

2009-11-26T14:43:00.000-08:00

What a perfect way to start Thanksgiving! We are so thankful for our silly running crew...

A Peek Inside the Coyote Den

2009-11-24T14:15:00.000-08:00

Why are you a Coyote?!
(from Week 0 preview workout)

Coach Jimmy's Tea Recipe to Remedy Colds Naturally

2009-11-24T11:24:00.000-08:00

WHOLE FOOD'S
WITCH DOCTOR'S BREW

For those of you who have been sick, here's the HERBAL TEA I’ve told a few other Coyotes about. It will KNOCK anything out in 3-days or less. Anything.

RECIPE

0. Start with a metal (plastic is okay too, but won’t stay warm as long) 16-20 oz. travel coffee & tea mug/tumbler, the tea will last ALL day and stay HOT longer this way

1. squeeze 2-4 oz. of fresh (organic if possible) LEMON juice into travel-mug

2. add 1-2 tsp. (teaspoons NOT tablespoons) of freshly grated GINGER ROOT

3. add 20 drops of G.S.E. (GRAPEFRUIT SEED EXTRACT - comes in a little white eye-droplet looking bottle)

4. add as much powdered CAYENNE (RED) PEPPER as you can tolerate

5. Boil 12-16 oz. of fresh SPRING WATER, allow to cool (only slightly) so it doesn't scald & kill some of the organic, fresh ingredients of this brew, pour HOT (not boiling) water into mug, fill nearly to the top

6. Add a touch of (raw organic) HONEY (for flavor) to taste

7. Add additional Cayenne & G.S.E. IF you can tolerate it spicier and more bitter, the more of these two ingredients, the better for fighting your illness

This is a cleansing / purifying herbal tea. The fresher and more organic the ingredients, the better. When you are REALLY sick (cold, sore throat, flu-like-symptoms) you should drink this for 2-3 days. After making the tea in the morning, you can drink about half of it (while HOT) and later in the day, when it's cooled down and the ingredients have settled in the bottom of the mug (concentrated), you just add some more hot water and it'll last you the whole day. For starters, it's super healthy and fresh. Second, the cayenne (spiciness) and citrus (lemon & GSE) create an infertile environment for ANY bacteria OR virus to live in your throat, sinuses, and chest. Subtly play with the amounts of each ingredient to get the BEST taste for you, each person likes a slightly different mix. I personally don't use honey, but it's because I love the rest of the ingredients. I am rather unusual.

Recover Fast!
(so you can come run with us!)

Introduction to Tue night quality workouts with the Coyote traiLA marathon training program

2009-11-24T11:01:00.000-08:00

These are optional, bonus workouts, for those of you semi-close to the Westside (either home or work) who'd like to get additional coaching and have people to run with when doing tempo work, hill repeats, fartlek intervals ...(don't ask) and all-out time-trials.

The Brentwood Country Club is cool because it has both the road and the dirt as options on a semi-flat 2.1-mile loop with a nice 0.9-mile hill add on for those special nights.

Come out this Tuesday and get a head start on your training program that WILL officially begin on Sunday, November 29th...

Date:	Tuesday, November 24, 2009
Time:	6:30pm - 8:00pm
Location:	Brentwood Country Club Loop (in the 90049)
Street:	Gretna Green AT Montana Ave

2009-11-20T14:05:00.000-08:00

Coyotes in action, click here!