The Four of Wands card suggests that my power today lies in bonding. I celebrate our common connection, success, or attraction and recognize the equal status, protection, or reputation that results in the formation of this union is merely the beginning or negotiation of something new. I am empowered by positive results within the partnership and I transform through teamwork or marriage.

Today I enjoyed a beautiful day spent with my wonderful friends along the Ohlone trail. We ran 20 miles, and spent 6 wonderful hours together. Julia, Mike and I did the whole 20 miles and FJ Jerry joined us for 6 miles, he was only able to be out for a bit he had a game to go to.

I really enjoyed spending time with Mike and Julia. I have been running with the both of them longer then anyone else. In fact Mike introduced me in Julia in 2001.

I had seen her many times before but he is the one who hooked us up.
We go way back and they both have played key rolls in many successful 100 mile solo journeys. They have served as pacer and crew. They have joined me when out of the blue I decided I want to run 62 miles for a training run. Sure they think I'm crazy but they are too for coming along with me during my wacky adventures.

Sure Julia and Mike will tell you how we almost died together last year during an epic on Donohue pass.
Mike will tell you how he was pacing me in Yosemite in the High country during one of my solo hundreds and we got stuck in a lightning storm.
Julia will tell you how I convinced her to do a run in one of the worst storms in the Bay Area one night. We crawled on our hands and knees up Mission Peak so we wouldn't blow off. it was to dangerous to reach the summit so we had to hold on to each other, in the rain and hail just so we would blow off.

I'd say they are true friends I love my friends very much, and cherish all the memories I have stored in my brain. With out them there would be no epic stories to tell.


I will be taking there memories with me when I run C2M 100 next Friday, and using their energy to get me through the race.
Check this out it's cute :)
http://www.youtube.com/watch?v=wZHmsVRshwU

You can see big changes happening all around you -- but those that are going on inside you are a little harder to figure out. Now is a good time to sit quietly and reflect to get a better sense of where you're headed.
I had a beautiful run today. I headed out first to go see my chiropractor Dr. Drew I had him work out some kinks to get me ready for C2M. Tonight I have an appointment with my massage therapist David Ledesma to work on me. I should be ready to kick some booty next Friday ;)
It was cold when I started but I warmed up a bit on my climb. Today I decided to start from Ohlone college instead of the Mission Peak parking lot. I wanted a change of scenery and it was a great choice I must say. My plan was 3-4 hours. I ended up with 12 miles and 3.5 hours of running time. The peak was windy and cold on the approach I put my jacket on and never took it of again during the run. I saw only two people. A hiker and my favorite ranger Neil.
I love how green and beautiful Mission peak is this time of year. I sometimes forget how lucky I am to live here, and am able to enjoy this beautiful wilderness on a daily basis.
I took my time and just enjoyed being alive, and breathing and just being one with nature. I am excited about training again. When it rains everyday ,and I have to run. I loose the excitement, but I know being uncomfortable is part of building up my body and mind. It will make me stronger so I can take on any challenge.
I didn't even wear my ipod today..I use it all the time and thought, no! Not today, just me and the music of nature.
I started my run sad and worrying about all my financial stresses, but finshed with a positive open mind.
Tomorrow will be my last long run. Myself, Mike, Julia and maybe some other friends will run 20 miles.
We will start from Ohlone college staging area at 8am so if anyone wants to tag along let me know.
Well next up crossfit , enjoy the rest of your day friends.

WOD 3/6/2009

3 rounds: 3 min each, 3 min rest between rounds

• Rd 1: Max reps of shoulder press for 3 minutes
• Rest 3 min
• Rd 2: Max reps push press for 3 minutes
• Rest 3 minutes
• Rd 3: Max reps push jerk for 3 minutes

If you rest more than 3 seconds between reps or rack the bar, you must complete 5 burpees before going back to the movement. Entire workout is 15 minutes long. Same weight for all three rounds (65#/45#). Score is total reps in all three rounds.

A reminder about the Diablo 50k don't forget to sign up

Plenty of room is available in the inaugural Diablo 50K. The event is on Sunday, March 22.
Things are drying out here in northern California after about a month of nearly constant rain. The fabled wildflowers around Mt. Diablo should be in full bloom by race day.

For those of you familiar with Mt. Diablo: the race does NOT go to the summit (in case that dreaded thought was preventing you from registering for it). It runs along the south side of the mountain; a point to point course on the newly christened Diablo Trail.

Buses will be provided to the start from Walnut Creek and there are showers at the finish. Live music and plenty of food will be at the finish.

To learn more about the event and to register for it go to this website: http://www.savemountdiablo.org/50KRun/DiabloTrail50Khome.htm

The registration fee increases on March 18.

Hope to see some of you there.

Today's Meditation:You give little when you give of your possessions. It is when you give of yourself that you truly give.

-- Kahlil Gibran, from The Prophet

Today's Wisdom from around the World:The journey is the reward.

Tao Proverb

I sent my camera to Florida today to get fixed. We will see what happens. They should be able to tell me next week when they get it what's wrong with it and fix.
I will be without a camera for a couple weeks.
But I did get a new present from Andy an iphone so I can take pictures and blog with that I think. But I have to be careful I for sure don't want to drop my iphone.
These photos were taken yesterday during my run.
Today I ran a short 3 miles with Rocky.

Todays Wod
3 rounds
30 kettle bell swings #25lb
30 push-ups
30 squats
30 ab-mat sit-ups
time(5:22)

Move Into the Present

Set yourself free from the past, bring peace into your life, and move into the present by letting go of your anger and bitterness.
Lucy MacDonald

My run started out great didn't look like it would rain, but within 10 min. it started pouring.
I slogged through the mud I did a short 4.5 miles on Mission Peak and did 200 squats 50 at a time. Just for fun.
I was having a great time..Until my camera fell into a puddle ;( I was bummed but remembered I bought the 3 year service contract with Sony. Since the last camera I had I sent it in for repairs 2 times each time it cost like $80- 100 bucks.
I will send it off today for service, so for now I won't be taking any pictures until I get it back.
But I have tons in my folders :)

Lesson learned I should use my gorilla pod instead of sitting my camera on a post. And don't sit it on a post surrounded by water.

Five of Swords Tarot card of the day::::: The Five of Swords card suggests that my power today lies in the upper hand. I can outwit or outlast and I choose my battles wisely. This puts me in a superior position. I know when it's time to hold, fold, or walk away. I am a survivor and am not easily defeated. I am empowered to gain the advantage by turnabout and my virtue fair play.
Do the these eyes tell you the story?? I am debating on making my move out of the warm dry car, to the cold wet and fierce weather of the outside.
Of course I got my ass out of the car :) This is my last training week for my next 100 miler. So I need to do as my trainers at crossfit Oneworld would say "SUCK IT UP BUTTERCUP" I did just that and went on a 5 mile romp along the Quarry lakes/Alameda creek trails.
Asyou can see it was just me and the ducks...They were all paired up must be mating season. Seemed everyone had a partner. It was fun watching them waddle around.
It poured the whole entire time. But after I finished and changed it stopped for a little bit. It's coming down hard now.
I went to crossfit and got my booty kicked just like I always do. My hands are still wrecked. from "Fran" and my arms where sore from "Randy" yesterday.
It only makes you stronger..Right???
WOD 3/3/2009

There are several options for today's workout:

Option #1-
Complete 30 muscle-ups for time

Option #2-
Complete 60 jumping muscle-ups for time

Option #3
Complete 90 pull-ups an 90 dips (ring or bars) for time

I did option #3 time 9:13.
Thanks to coach Will who always motivates me.

Runners Mark your calendars for March 22nd. The Mt. Diablo trail 50k put on by save Mt. Diablo group will be taking place on that day.
I will be helping mark the course Saturday and running the race Sunday.
Please sign up the money goes to a good cause you can go to there website.
http://www.savemountdiablo.org/50KRun/DiabloTrail50Khome.htm

Busy weekend. Went to a play with Andy to see one of his coworkers preform in it, it was called Flea in her ear. It was great, super funny. I wish I remember the name of the theater it's playing at but it was in LA. Kinda near the Silver Lake area. If you live in the area do go and see it.
We took Rocky to Grover Beach Saturday on our drive back up North. It was his first visit to the beach. It was cool because we were able to drive right up on the beach. I have never done that. Andy also bought Rocky a cool t-shirt. Which has a skull on it.
Next we headed to my surprise..Sycamore hot springs. We soaked and got a couples massage. I had the best time. Andy and I were both so relaxed that after dinner we had to pull over before we made it to Fremont for a nap.
Did I mentioned Andy is the best..So thoughtful ;)
If your ever out in San Luis Obispo area, make an appointment for the Hot Springs and massage package. I recommend it
Sorry this is short post but I'm off to work. Have a great day.

Happiness and the Unknown

If your happiness depends solely on external possesions and circumstances, your boat, in the sea of life, will inevitably turn to the safety of the harbour over and over again and you will miss the joy of sailing towards the unknown. Lucy MacDonald

WOD 3/2/2009

"Randy"

Complete 75 power snatches for time

5:24 (40lb)

How To Be Unstoppable

You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination. Ralph Marston

click to veiw picture
Today Andy, Rocky and I headed out to join Coach LeClair and the Mt. Wilson training group for their Saturday morning run.
Rocky Had never been up the trail so todays goal was to a rock that Andy and I call our special rock. We go to pray when were together or alone. We just love this rock.
We started just ahead of the group. We made it up in around 35 min. Rocky did awesome..It was a beautiful warm day. Rocky ran a lot of the trail which is great considering his body is long and his legs are short. He may not look like a runner. But he sure holds his own out on the trail. Remember trailrunners come in all shapes and sizes.

We made it back down and took Rocky home, we had a 9am date to run with two Bill's. We all met up in front of Lucky's. Our plan was to head up to the Manzanita ridge and back down. The Bills were here for the Belgium beer festival and wanted to sample some of the yummy beers. We headed back down 15 min. before our turn around because Bill Ramsey had plans later in the day. But first he wanted to have enough time to enjoy a couple beers.
We were all fine with the plan.
Out on the trail we ran into Carmella, Dean and Ben all doing a training run. It's always great when I see my SoCal friends.
I was dreaming of a smoothie as we headed back. I ended up getting a tropical sunrise. It was yummy.
Andy and Rocky are taking a nap right now. And I am going to join them.
Tonight we are going to the opening of a play called A Flea in her ear. One of Andy's Coworkers is in the play. I will write a reveiw on it later.
I'm not sure what Andy has planed for tomorrow but it's a surprise. He will head back up north with me and fly back home Monday morning. I hope everyone is enjoying their weekend.
The weather is awesome her in Sierra Madre. Gotta be close to 80.

THE WORLD
All is evolution, all is cyclical, therefore endings lead to new beginnings. You cannot begin without an end. If you cannot let go of the past then the past constantly recreates itself. Look now to the future and the paths to your goals will again become clear. Obstacles or limitations will be surmounted and lost or forgotten opportunities will again be presented. Success is now within your grasp but realise that to maximise that success new ways, or new methods, could make life so much easier.
© Stephen Haynes


Ok so the other day when I was complaining about running on the road and how there is no beauty in road running.....I opened my eyes and looked up into the sky and this is what I saw on my 8 mile run. My Mission Peak so beautiful in the distance with the fluffy clouds looking down on her.
I am totally wrong there is beauty when running the roads. I just need to look up once in a while so I see it.
I am visiting Andy Kumeda in Sierra Madre..Of course Rocky is with me. I think Andy always misses Rocky more than he misses me ..That's ok I totally understand.
I always have fun hanging out with Andy he is always so thoughtful and plans something new and fun when I visit. We will be going to a Play tomorrow that should be super fun. That's something we haven't done together.
Today while he is at work I will go to Visit my friends at Team crossfit Academy located in Monrovia at 130 E. Walnut ,and then run. I also need to go buy a humane trap for a unwelcomed visitor at Andy's. It appears he has a Rat. So I will go to the pet store to see what traps they have. We don't want to kill him. Just catch him and let him go out on the trail. If anyone has any suggestions please let me know.
I miss you so much that you're always on my mind. I love you so much that you're always in my heart."

New Beginning
Release your worries and your cares, just let go as if you had no idea of what might or could happen. Don’t hang onto the idea of loss or failure because, if you let go of all you think you want, want will be replaced by true happiness. What you need will be given or will manifest itself, even though it is unlikely to come in the form you think it should. All mistakes are eventually corrected as the universe takes a hand in your affairs.
©Stephen Haynes
These images were taking last week on my 100k run along the Ohlone wilderness. Most people don't realize to reach the trail to this wilderness it's at most a 30 min. drive to get there. So if you live in the Bay Area there is no excuse. You can access the trail starting points Fremont, Sunol or Del Valle.
Do yourself a favor and get out and explore the beauty this area has to offer.
Today I dropped my Vehicle off to get serviced so ran the road. Not much beauty in that.
Rocky and I will be heading to Sierra Made after I get off of work tomorrow. Going there to train and visit. Hopefully there will be no rain this weekend.

WOD " Tabata"
Push-ups -Sit-ups- Squats.

One Kind Action Leads to Another

No kind action ever stops with itself. One kind action leads to another. Good example is followed. A single act of kindness throws out roots in all directions, and the roots spring up and make new trees. The greatest work that kindness does to others is that it makes them kind themselves. Amelia Earhart
I'm not fast but my new shoes are ;) This is my second pair of adidas adizero's and I love em..The new color is bright yellow a very happy color makes me think of the sun.. I didn't have a whole bunch of time before crossfit so I thought why not just go as fast as I can for 10k..Well my PR is 43 min. I only know because I have only run 2 10k races. It was on a hilly course even, but it was back when I was 18 pounds lighter, 13 years younger and I was a road marathon runner.
I usually run my 10k times on Alameda creek trail in 50 min. when I push hard.
I just look at my watch and go. Today I wanted to push to see what I could do..No camera no phone just my gps and a hand held bottle and my MP3.
I'm happy to say i ran it in 45 min. My right knee is hurting a little from running hard. Just not use to it. But we should try getting better at things we don't like and running, short and fast is something I don't like. I will continue working on it.
I wanna start training with coach Will who is training for the crossfit games so if I run short and fast with him I will get better.
I took the pictures after I recovered for 10 min. I did feel a little sick after. I did a short 1.5 easy recovery run then went to crossfit.
I did Angie today since it was a rest day we can pick what we want. I didn't do rx pull-ups I did jumping. My new goal is no more jumping pull-ups. If I can do only one kip at a time that's what I need to do. Coach Will really helped me by talking with me and now I want to get my kipping pull-ups down.
I was doing great but when I stopped going to one world for a few months and crossfitted at home I didn't do pull-ups.
I also hurt my neck when I didn't dump the weight one day. That set me back for a bit. But now it's time to get with it and face my weakness.
I hope you all have a great day.
"ANGIE"
100 pull-ups(jumping)
100 push ups
100 sit-ups
100 squats
(9:41)

Great People

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. Mark Twain

I love this picture of Rocky.I took him out for a 3 mile run today. It rained yesterday so I didn't take him out. He was super happy today to get out. For a little dog with a big yard he goes crazy if I don't take him out at least every other day
Life is full of challenges lately , well it has been for a while. I have no idea where I will be living in the next 6 months. I told my sister two years ago I would stay until April 09 and it's coming up. I want out of my current living situation it's just not working for me. We were suppose to sell the house this year. But not sure if it will happen. I know I can't afford to live alone and finding a place to rent with a dog will be tough. All I can do is pray everything works out.
It's not like I have to leave anytime soon. So I still have a place to live.
WOD 2/23/2009

"Tabata Fran"

Complete 2 alternating Tabatas of thrusters (M:95#/W:65#) and pull-ups. A Tabata is 20 seconds of work/10 seconds of rest. If the session has more than 8 athletes, the rest period my go to 15 seconds for logistic purposes. This workout is 16 rounds of work. You will alternate movements every round. 20 seconds of thrusters, rest, 20 seconds of pull-ups, rest, etc. Your score is total reps for the whole workout. It sounds like a lot, but really, you are only working for a total of 5:20. No problem right?

After the workout, rest five minutes then complete the following at your own pace:

• 30 Abmat sit-ups
• 30 good mornings with a bar
• 30 GHD sit-ups
• 30 back extensions
• Hold an L-sit for a total of one minute

7/8, 6/8, 5/8 , 5/7 , 5/7 , 5/7, 5/7 , 7/6 total 106

Faith is Knowing One of Two Things....

When you come to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught to fly.
Edward Teller

I just recently started reading up on Orbs. I often get them in my pictures. I like to believe they are my Angels watching over me. I know many people don't believe in things like this and that's ok. I have them in many of my pictures. Day, night sunny, rainy or cloudy doesn't matter the Orbs have been showing up in my pictures for years..... I can't explain it....

What are Orbs????

Orbs are pale and circular anomalies, sample right, that have been linked with the paranormal.

Orbs can be of any color, but are typically off white, can be any shape, but are usually circular. They can appear crisp or fuzzy, in isolation, multiples or clusters.

Orbs, properly, are seen on stills photographs (usually from digital cameras) or on nightshot camcorder footage since the mid 1990s. Various circular light anomalies have been seen with the naked eye, but these have little to do with 'orbs' (see your questions answered).

Orbs range in size within a photograph/screen but they tend to appear smaller than 1/10th diameter of the photo frame. Also, orbs tend to be seen in 'haunted place' - hence why people think they are paranormal - but there are very specific reasons for this (see your questions answered).

I decided to sleep in today and just run 10+ miles on the Alameda creek/Quarry lakes. I needed to rest since I only slept like 4 hours the day before. My legs felt good. I am feeling strong and am excited about running C2M 100m.
It rained a little but mostly just sprinkled a bit.
There were very few people out on a Sunday but maybe the rain kept them in.


Rocky and I will be doing a road trip to Sierra Madre on Thursday afternoon. I hope to get a few good trail runs up on the Mt. Wilson area trails. Should be fun. Hopefully the weather is nice so Rocky can do a 3 miler on the trails while we're there.

Embrace the New

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.
Alan Cohen
We had a blast on our 60 mile run along the Ohlone. The weather was beautiful and it was great just to be doing what we love so much.
We started at 6:20am from Jerry's we were planning on going 64 miles but things can change during a training which is fine. We all ran out of food.
I forgot my snack bag, I had all my shot bloks and gels in there. I ended up only taking 3 packs of shot bloks and two gels and some corn chips. Not enough for being out 18 hours.
click to view
Jerry planned on meeting up with us but he started late..He finally caught us near Johnny's pond in Del Valle. I was Lucky he came out because he shared his supplies with me. We decided to try running some trails off the beaten path. Joe didn't want to go down to Del Valle. Well Mylinh was worried about him not making it back out. So we went on an adventure.
There was still snow left up there from last weekends storm.



Jerry and I left Mylinh and Joe at Rose peak ,we planned on waiting for them along the way. We got pretty far ahead and I thought we could wait in the bathroom in Sunol. It got cold, so we climbed out up to the road to wait.
We could see their headlights off in the distance so waited to regroup. We all headed to mission Peak together.
Mylinh and Joe headed stright down, while me and Jerry started up the Peak
. I had told Jerry earlier of headless chicken bodies and blooded shirts and feathers in the Mission Peak area that I saw Thursday. It looked to me like a ritual was preformed in the spot.
As we headed up the peak there was a weird and erie feeling..There was someone shinning a spot light on us. It was very strange. We kinda got a little freaked so headed down. All the way down the peak we could see this light. When we arrived at the parking lot there were no cars. I thought who the heck was up there in the cold for that hour shinning that light. We felt better about just heading down. We ran to Jerry's house and along the way, there was a man at 1am out walking his dogs. I thought that was strange too...We were happy to make it back to his house. I ended up having to drive him to his car which was parked near Sunol at 2pm. I was home and in bed by 3am.
I had a blast..I am feeling really good about running Coyote two moons 100. Just a couple more training weeks left.

Personality vs. Character

Personality can open doors, but only character can keep them open.

Today I took Rocky out for a run as used him during a crossfit wod. We both have fun doing it. I can tell he does for sure.
We ran 3 miles and did 50-40-30-20-10 squats,lunges, push-ups, handstand p-ups and Burpees.
It took around 48 min.
I wanted to take it easy today since tomorrow we will be running the Ohlone 100k.
I hope everyone gets to enjoy there weekend since it looks to be nice weather in Cali. anyway.
I often think how lucky I am Rocky picked me. I adopted him from a small breed rescue place. He came up to me and he was barking like crazy and agreesive. I couldn't even pet him. It took him a couple minutes but he fell for me and I feel for him. We have been together for 5 years. He is really the best little four legged friend.

The call of destiny is strong, so follow what you know to be right and true. If you ask the universe for help, inspiration or guidance be assured that it will be supplied. Persevere with the sure knowledge that what will ultimately transpire will be, not only as good as you think, but will in fact be much better than expected. Have faith in the future, your long-term goals will surely be fulfilled. Remember though that it is the power of commitment that makes it so, not just idly wishing.
© Stephen Haynes