 It’s a really hard race, goes up the hills of the Santa Cruz mountains in the San Francisco South Bay Area: Sanborn County Park, a beautiful mountain park of redwoods and tan bark oaks. Last year, I did hurt one of my calves on the downhill of the TrailQuake 10K run … that more or less put me off racing for the rest of the year and I really had only myself to blame for the setback (yup, that’s what happens when your brain is still 20yo and your body is actually past 50). So this year, I am just doing the 5K and I am coming more equipped, let’s see if mind will win over body the right way this time!
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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 In the last decade, trail running events worldwide have become increasingly popular for those looking to step away from the “traditional” road marathons and track events. Basically trail running goes up and down and I have learned that it really levels the playing field between the runners who are really good and fast on flat (not me) and the more technical yet adventurous trail running (that’s more like me!) But running uphill is scary .. First you feel you’re out of air almost immediately and then, after the run, you discover there’s pain in many new muscles you never knew they even existed like the upper quadriceps, your buttocks (yup, your butt) and of course the calves. However with the right techniques, foods, massages and creams, uphill running can be tackled and it’s really good to have this as part of any training plan. The rewards: more efficient breathing, stronger muscles and brain power, and significant general improvements in endurance. Start slow and on the Stairmaster (and alternate with the incline treadmill) Obviously not the same, but the Stairmaster will teach you to run “quick and light” and also force you to maintain a normal breathing rate, while all you want to do is ventilate like there’s no tomorrow (yes Stairmaster is hard at the beginning). Also you’ll start to train the right muscles for natural hill running, hence minimizing the potential post-run pain when you start doing real hill running. The incline treadmill is great too for training, major drawback is that it’s really boring. Usually I do fast interval/hill training with them during regular workouts – really good cardio workout and teaches you the breathing part as well. Get the right shoes You need extra forefoot cushioning for uphill running and your shoes need to stay light – overall weight is really something you want to pay attention to. Also, one thing to consider is that you will go up, then down. Careful with too much cushioning, it may slow you down when you go down-hill. Learn to “run tall” Even with a slope, don’t forget to have a straight body alignment, aka “run tall”: head up, eyes forward, shoulders back, hips and knees aligned. Your elbows should be bent but remember that on an uphill/downhill trail, your biceps and shoulders will work harder than usual. With your body straight, your knees will naturally lift higher to allow for you to climb upwards, and your feet will be doing the angled work that gets you moving in the right direction. Run forefoot It’s a very well known technique for sprinters. Check this video: When it comes to running uphill, the greater the incline, the more use of your forefoot for the climb. One of the greatest benefits of running hills is that this is where speed is built for tackling faster flats. Of course, it’s not just sprinters and track runners who benefit from forced forefoot running. If you use your heels too much as when you’re normally walking, you’re going to cramp real fast. Do the quick and light This basically you run small steps more often. Trust me it works real well. This doesn’t mean that you increase your overall speed, which would totally change your breathing and your overall running momentum which will get you tired real fast, but you just increase your footspeed. Only hit the hill when you’re ready Once small and quick steps are mastered and the right gear is in check, it’s time to move from the stairs to the hills. The best place to practice uphill running are along uneven forest and mountain trails of gradual incline. The terrain naturally promotes twitch-fiber growth in muscles and the landscape always gives you new routes to run and new foot-falls even when on the “same” run uphill. Start easy and small, and find the right incline for your level. Too steep, and you’ll fatigue early, which can be deterring to those starting out. The best way forward is to increase your grade gradually, running the same route until you can claim that climb is conquered and move to a new challenge Rest and recovery Okay the bad news first: hill running does hurt. You’ll need to deal with muscle soreness the day of your race, and probably the day after. Here’s what I’ve learned:
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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It's a really fun race that is a little bit more difficult than the 3 others I worked on this year, because the profile is a little bit more challenging (yes it goes up ....) Anyways thanks Brazen Racing for another fun time running in super awesome spots in the bay area - and by the way I love the race tee and the medal, so super cool design this year!. Next race June 2nd, stay tuned!
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  This race is awesome! It’s situated at Point Pinole Regional Shoreline Park, located in the city of Richmond, across the boy from San Francisco. Some History! It is on the site of a number of former explosives factories; the largest of these was operated by the Giant Powder Company, which was relocated to this relatively remote spot following accidental explosions at its former sites in San Francisco and at Albany Hill. Giant had built the first dynamite manufacturing plant in the United States at a site known as Glen Canyon Park, which started up on March 19, 1898. On November 26, 1869, there was an explosion that destroyed every building on the site (including the fence around the plant). The plant was forced to move farther away from heavily populated areas. Another explosion occurred at the Albany Hill plant in 1892, before Giant built its last plant in the lightly populated area of Pinole Point. The 10K Race For the entire course you have awesome views of the San Francisco bay all around the entire course, that we’re very close to the sea so it’s not hot! The race elevation is mostly flat, which makes it a really fun race!  @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  Thanks Brazen Racing for a wonderful 10K race at the Quarry Lakes yesterday! The weather was absolutely ideal and my race was better than last year! Still a bit slow but getting better as the season progresses .... Next up: Nitro Trail 10K in Point Pinole.
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  This race is definitely in my heart because it takes place at my weekly training ground: the Niles, California Quarry Lakes park. It’s a really fun race and relatively flat. It’s also very crowded because this race is a certified qualifier for the Boston Marathon … I am just doing the 10K, those marathoners are so fast and impressive! The quarries for which Quarry Lakes Trail is named were established in the mid-19th century. Gravel taken from the banks of Alameda Creek was used in the construction of the transcontinental railroad's western section. After quarrying came to an end, the lakes began to be used for groundwater recharge by the Alameda County Water District, which diverts water from Alameda Creek into the pits. And also the City of Niles, California, which was the city in which Charlie Chaplin filmed “The Tramp” in 1912. Today the city is nicely preserved, along with the Western Pacific railway that goes through the Niles canyon all the way to Livermore!   I will do the race next week, it will be on a Saturday (that’s my only saturday race of the year!) and I am still not really in the shape I want to be for this races but the fun is going to be awesome anyways, even if I am slow again!  @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 Not bad after such a long winter hiatus! The Nike 50K challenge was alright for the amount of running I am doing. However the Apple activity challenge this month was super hard. But I got it, almost at the last minute! #me !!! 
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 Gorgeous day for an awesome 10K race this morning at Hellyer park! It was better than expected still need work, slow start this season! Next race in about a month!  In order to improve performance basically we have to work real hard. But hard training (both strength and cardio) will not result in growing performance and being stronger without proper nutrition and most importantly: rest. I am writing this to remind myself about the important role rest plays in obtaining maximum performance and results from the hours spent in the gym. The Value Of Rest When we train hard, it is rest that makes us stronger, because it allows the muscles that we have broken down during workouts to heal and recover. Why does rest play such an important role in muscle recovery? It is during sleep where growth hormone levels are at their highest. Physiologic improvement in any sport can only occur during the rest period following hard training. This is also why consuming the proper foods and supplements immediately following such training is so key. In other words, without proper recovery time, not only will we reach a performance plateau, but we also will run the risk of injury, and may even experience reduced performance: less strength and less endurance - this is called overtraining. The Scientific Studies: not enough rest aka overtraining messes up key hormonal balance There have been several clinical studies done, and in many individuals overtraining increased the body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree. DHEA has an anabolic or building influence, while cortisol has a catabolic or tearing down effect on the body. Normally these hormones are in balance.They become imbalanced during chronic overtraining. If proper recovery is not obtained such as in chronic overtraining conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced. The consequences of elevated cortisol and reduced DHEA can be devastating. The negative effects may include:
Rest And Relaxation It all looks very simple to avoid overtraining: the best defense to overtraining is a proper combination of good rest and proper nutrition. A well-planned training program will include adequate recovery time and proper nutrition, including proper supplementation. Most importantly listen to your body when you see the early warning signs of overtraining. Be flexible and adjust your workout, your sleep and your diet accordingly. Understanding the signs of overtraining and responding accordingly will help you reach your goals faster. See ya in the winner's circle! @philippemora
I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀   I love this race, it’s a really good season starter for me because it’s mostly flat. It’s near the Silvercreek Sportsplex in San Jose and all inside Hellyer park. I really like the area. This year I am only doing the Brazen Racing 10K race circuit – they’re super fun, the crowd is really nice, and most importantly they have supremely awesome tee-shirts and medals  @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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I come from the future. I work and I workout. Always be kind and passionate.
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