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A number of friends have asked both Jacki and I about the Kauai trip.  Where did we go? What part of the island did we stay on? What did we Pao Chow and Pao Sip, and how did we opt to stay Pao Fit with the variety of heart-pumping activities at our disposal?  Here are the Top Six best memories from the island:

1)      Hiking the Napali Coast

Yes, it is 11 miles.  Yes, at points the trail is little more than a foot wide with a 2000 ft sheer drop off to the right, directly into the Pacific Ocean.  Yes, the conditions are muddy to say the least and more like a full mud slip-and-slide.  And yes, it is wet season in April when we did the trail but the rain just preps you for the multiple streams you will have to cross (which are flanked by intimidating signs warning you of the risk of being washed out to sea – this happened to two people the week before).  Still, the Napali Coast hike was probably my favorite part of the trip.  Despite the distance and multiple ascents and descents to several thousand feet it was well worth it.

Physicality is less important than technicality.  Backpackers should be fit, but more importantly prepared with the right gear and ready to use more technical footwork. At the very least, ensure you have a good set of hiking shoes; the more traction the better.  Simple trail runners (as I learned) will not help you when you hit a long downward slab of mud.  The other absolutely necessary piece of equipment is a set of hiking sticks.  These will help you cross rivers and streams, skip across wet and slippery rocks with greater confidence, and ultimately help you leverage your weight when you get a bit of vertigo looking over the side cliff.  Other key items are a comfortable, sturdy backpack, lots of water and iodine tablets (there are contaminants in the local streams that a filter cannot take care of), and a good waterproof top layer like a Marmot.

Your reward?  Epic views of the Pacific coastline, turquoise water, 3800 foot waterfalls, lava rock at the side of the trail, plentiful rainforest, your own “Napali spray tan” which you’ll get after the famous Napali mud stains your body for a couple days, and don’t forget pristine beaches.  One of my favorite memories (which now oddly reads like a scene from a trailer park) was finishing the trail and stopping by Hot Mamas for a fresh mahi-mahi fish burrito and Hinano Tahiti beer in brown bag, all while sitting propped against a tree trunk in the middle of a rocky driveway.  That is what I like to call “unplugging” from life.

2) Body boarding in Poipu

During college summers, 3 out of 5 days of the week you could find me in Manhattan or Hermosa Beach body boarding with a couple buddies (which would most obviously be followed up by requisite trip to El Burrito Junior for Mexican taco feast and seven cups of salsa).  Ever since I moved to the Bay area, I have sadly given up body boarding or even going in the ocean.  Cold water does not agree with my temperament, even with a wetsuit.  On our last day in Kauai, Jacki and I made friends with a mustache-sporting local surf instructor while hanging out in Poipu (public beach on the south shore with tons of sun rays and more kids or families than you’ll find at Disneyland).  He generously offered us the use of his body boards and we set out to take a few waves. Kauai looks at waves like Australians look at beer.  Our mainland wave measurements just do not cut it with respect to Kauai standards.  The waves that day were 5-6 feet by mainland terms but only 2-3 feet in Kauai speak.  With strong rip current in effect and rock jetty and crew of local surfers to our left, we decided to keep the peace and drop in on waves in the more centered part of the ocean.  The temperature was high seventies, the waves of perfect form and the sunshine was our constant warming companion. Shoots!

3) Off-roading/ Touring in “The Wrang”

For some reason we thought that the roads in Kauai were not well-maintained. As a result we opted to rent a Jeep Wrangler for our week-long stay.  Kauai actually has good roads but did we resent our decision? Not one bit! “The Wrang” as we called it proved to be one of the favorite parts of our trip.

Kauai is a small island and you can drive from one end of it to the other in about 2 to 2.5 hours.  Don’t rush this exploration – I encourage you to adapt to island time and not be surprised when the car in front of you stops to let every other car cut in front, even though your lane has the right of way. There is something to be said for this mellow, take-your-time feel.  Do not even think about using the horn in Kauai unless you want to scream out, “I’m a tourist.”

Having the Wrang afforded a certain liberty to exploring all the different parts of Kauai, from the rainy, wetter North coast of Hanalei Bay and “elitist” Princeville, to the drier parts of Waimea, to the hidden falls of Wailua and all the local eateries in Ka’Paa or Lihue.  It also allowed us to plow through flooded areas with abandon and to cycle in a bit of off-roading.  One more violent memory of from our time in the Wrang was when we witnessed a rooster homicide.  Roosters are everywhere in Kauai. Years back a devastating hurricane freed all the roosters from their cages.  Given that there are no natural predators on Kauai (sorry Jurassic Park fans), the roosters run wild.  Those suckers woke us up every morning at the crack of dawn and even though I felt like smacking them across the head every now and then I did not need to witness rooster death.  We watched in horror as a mini van accidentally hit a jay-walking rooster – which was promptly thrown 50 feet in the air, all while cockadoodling incessantly.  Sad and disturbing? Yes. Slightly funny? Also yes.

4) Enjoying typical Kauai cuisine

Kauai boasts an impressive cuisine – one that Jacki and I enjoyed to the fullest during our stay. Seafood runs aplenty on the island – from the ahi tuna wasabi nori (seaweed) wraps of Mermaids in Ka’Paa, to the fish markets in Kilauea, Lihue and Koloa where you can sample a load of different poke dishes (tako, ahi, lobster, scallop), to nicer restaurants which serve up fresh marlin and opakapaka.

If you are on the North Shore and feel like treating yourself, check out Baracuda in downtown Hanalei.  The open-air patio dining area is perfect for a warm night where you can enjoy finely prepared cocktails with fresh ingredients like lychee, pineapple and lime juice tossed with local Hawaiian Kai vodka.  If you’re in for a more casual evening, prop up at the bar where the friendly bartender mixes libations, and friendly staff stop by to share their stories of how they ended up in Hanalei.  Baracuda serves up portions tapas style, with a bit of an island twist.  We enjoyed fresh mesclun greens from nearby Kailani Farms, simply served with fresh goat cheese and light vinaigrette.  The cheese platter was another tasty treat; offering up Humboldt Farm goat cheese with complementing honeycomb, mizuna greens and apple slices for that perfect balance of tart and sweet.   For a bit of fried goodness, try the risotto fritters.  The real treat of the night was the rib eye steak with cherry tomato, arugula and balsamic reduction.  After a week of seafood we were ready for a hearty share of red meat and this entrée did not fail to disappoint in flavor or portion size.  Don’t forget to end your meal with one of the many tempting desserts like chocolate pot de crème or affogato.

One of our other favorite spots was the Kilauea Bakery & Pau Hana Pizzeria in Kilauea, just a short hop from the Lighthouse.  Pau Hana serves some of the best pizza I’ve tasted and at times includes fresh fish as an island topping, caught that morning by the owner, an avid diver in Kauai.  The bakery makes all dough and bread products in house and offers thick slices as a side to fresh soups like Island style Tortilla and tangy Moroccan chicken.  The salads are a large mix of greens and come with different homemade dressings.  Let’s not forget the wide range of desserts like macadamia nut cookies, Lillikoi pies and haupia éclairs that make this spot popular among tourists and locals.

Kauai is also famous for the artery-clogging plate lunch – which usually combines a slew of different meats like Kalua roasted pork (similar to tender pulled pork), beef kalbi short ribs, or breaded chicken katsu with island style macaroni salad, white rice and kim chi. Ono eats!

5) Kayaking the Wailua River to the “Not So Secret Wailua Falls”

During our stay in Kauai, we frequented local gear shop, Kayak Kauai , for additional Napali coast gear (like stoves, propane, utensils) and for setting up kayaking trips.  There are a couple rivers in Kauai that you can kayak – one of them being the mellower Hanalei River, which takes you through the lower wet area of Hanalei, which is green, verdant, lush and surrounded by high mountainsides with no shortage of waterfalls.  The other river is the Wailua River which is a popular attraction given that it ends with some “secret” (or as Jacki and I determined), “not so secret” falls.

You can rent a kayak for about $50 for a full day, and opt for a guided tour or just set out on your own. Given that Jacki and I are pretty independent girls we went for the non-guided trip, although the physiques, I mean friendliness, of our kayak friends, Web and Spencer, almost convinced us otherwise.  One word of caution – make sure you watch how to tie down the kayak to your car as this intelligence will prove fruitful later when you are done with the tour.  The Wailua River is about 2 to 2.5 miles long.  It is a calm, mellow river so you do not have to worry about rushing rapids but still will manage to get a decent arm workout.  At the end of the river you’ll meet a fork.  The left side of the fork leads you to a Fern Grotto, which recently has been closed off to tourists by Hawaiian officials, but we’ve heard you can still try and sneak in. The right fork takes you to your destination, where you will dock the kayak along with probably 20 other ones on a warm day.  Multiple hikes lead off this path. Take time to explore the area and get a little lost. You will find trellises of purple-flowered vines, a canopy of trees providing welcome shade from the sun, streams to cross and natural tree swinging roots.  The falls are probably a couple hundred feet high and have a cool pool you can take a dip in.

6) Diving Koloa Landing and Boating along the Napali Coast

Kauai, with its clear deep turquoise waters, is one of the best places to dive.  The visibility is some of the best I’ve experienced and the marine life does not fail to impress either.  I opted for a single tank 1 hour dive off Koloa Landing. It was my first time ever shore-diving and I went with local company, North Shore Divers. The price was competitive, about $85 with tip for a full hour long dive.  The water temperature was warm enough at around 75 degrees.  Within the first 5 minutes of starting the dive, our group saw two to three sea turtles swimming.  Other creatures include moray eels, dragon eels, trigger fish (luckily a different species of trigger fish than the more aggressive ones I had to be wary of while diving in Thailand), angel fish, and trumpet fish to name a few.  Aside from all the fish, there are beautiful flowering coral of different shades and sizes to explore.

Continuing with the water theme, for our last day in Kauai, Jacki and I decided to invest in the $150 a person catamaran tour of the Napali Coast, particularly so we could say “We’re on a boat! With our flippy floppies!” We went with Napali Catamaran company which offers smaller, personalized tours with young local sea captains, whose humor and friendliness only add to the experience.  Captain Nick and first mate Sam were our tour operators for the day, and they both proved to be mellow, laid-back island guys, who clearly enjoy their jobs and take joy in bonding with the guests and maybe even poking a bit of fun.  We lucked out with having a pretty epic day of sunshine and blue skies on the North Shore, which allowed for clear views of the Napali Coast peaks.  We were able to enter many of the sea caves and coves, and Sam and Nick shared a fair bit of history about the island during our 4.5 hour ride.  The catamaran leads you to the far end of the North Coast, and then docks for an hour or so for a bit of snorkeling, sun bathing and nourishment.  On the way back we were delighted to witness a number of Hawaiian humpbacks breaching the surface of the water.  Not a bad way to spend your final hours in Kauai if you ask me.

Top 4 Worst Parts of the Trip

This would not be a balanced post if I did not touch on the Top 4 worst parts of our Kauai trip.  In no particular order, here they are:

1) Airport Food:

Meal in Honolulu airport – just because you are in Hawaii does not mean they serve good food at the airport. Skip it and pack a snack instead!

2) Near death (or at least extreme injury)

Nearly falling off the 700 foot cliff while slipping down the muddy switchback to Crawler’s Ledge; oddly also a bit exhilarating. It’s not every day you see your life flash before your eyes.

3) Memory Loss (Camera memory that is)

My sketchy memory card broke on day 3, holding hostage 150+ photos from the the amazing Napali Coast hike. Note to self, do not buy janky Chinese memory cards at a bargain off the internet.

4) Return to Reality

Coming home on a 9 hour red eye which allowed for little to no sleep before heading into work.

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I’ll be taking a bit of a vaca for the next week to Kauai, and more specifically to the Napali Coast and Hanalei.  Despite living on Oahu for three years as a kid, I never took a trip to any of the other islands so I’m excited!

SF Tao of Pao will be taking a break till I get back but I will definitely be keeping up the Pao Fit, Pao Sip, and Pao Chow while there.

My travel buddy and I will start off the trip backpacking the Napali Coast (think Jurassic Park meets Lost).  The Napali Coast is a 12 mile brutal up and down hill backpack but it has probably one of the most beautiful coastal and mountainous backdrops that you’ll find anywhere.  Hiking in is the only way you can arrive at a pristine beach, unless you flag down a boat and get dropped off.  My 35 pound pack is stuffed to the brim with a tent, sleep mat, sleeping bag, headlamp and snacks.  I’ve got a pair of hiking sticks to help us navigate across slippery muddy areas and streams we may encounter.  Am pumped to get outdoors, cut off from the internet, the phone and any other modern day distractions, and get Pao Fit with the locals and nature.

We’ll camp a couple nights and then backpack out the 12 miles, then hitch on back to Hanalei where we’ve rented a condo on the water.  I am a person who enjoys both roughing it and also lapping it up in a bit of pampering luxury:)

Over the next couple days am planning on a couple tank dives at Poipu beach where I hope to interact with large sea turtles, colorful tropical fish, hopefully a few sharks and lots of vibrant coral.  We’re also in discussions to kayak down the Wailua river to a secret set of waterfalls, do some hiking, maybe a zipline through a canyon ravine and of course…RELAX and kick back, getting some suntans on our Bay area bodies.  I would not be surprised if we Pao Chow on the local fair like crispy skin kalua pork, poi, more poke than you care to think about.

Till next week ALOHA!

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In a few short hours, I’ll be heading to one of my favorite places just outside of SF to get appropriately Pao Fit.  Break out the car playlist of Twista, Pitbull and Ludacris, grab your favorite beanie and pack a ridiculous outfit…That’s right people – I’m going to Tahoe for the weekend for some spring snowboarding!  You may have seen the entry on “Squaw vs Kirkwood?” a month or two back, which highlighted a girls’ ski trip to Kirkwood, where I hoped to put to rest the constant debate on which resort is better. From a snowboarder’s perspective, I ranked Kirkwood as King given that I love large mountain faces that I can bowl down at higher speeds.  Yet, I did make a point to clarify that when it comes to more technical tree boarding/skiing or and après ski drinks, Squaw is the place for me. To be more specific: High Camp.  I did not discover High Camp until my second year of boarding up in Tahoe. I still am hitting myself over the head that I missed an entire season where I could have taken advantage of this sun-filled gem in a sea (or mountain) of snow.  I am astonished at how many people do not know about High Camp or what this oasis has to offer.

Picture this.  It’s spring time in Tahoe. The sun is shining, the temperatures are warmer than a typical winter day, you’re boarding or skiing down the backside in not much more than a long sleeve t-shirt and if you are like my friends, probably some ridiculous costume like leopard skin pants and a bear hat.  As your cheeks start to tan and the snow begins to turn to slush, you begin to feel the hints of frustration…will this be the end of my snow-filled day?  Is this all Squaw has to offer me?  The answer to that question is a solid, “NO!”  While you may have slightly slushier conditions, do not be alarmed.  Squaw has a perfect substitute to fill the rest of your day.  And that substitute can be found at High Camp: home to a large pool, chaise lounges and a monster-sized jacuzzi.  Do not fret if you forget your bathing suit (although I plan on wearing mine beneath my snowboarding gear tomorrow) Squaw has thought ahead for you.  They sell bathing suits at High Camp in the shop, and yes, upon my first discovery of High Camp two years ago, my friend Annie and I both bought bikinis to don.   I love a place that plans ahead for its guests.

What is the scene at High Camp?  Two words: motley crew.  There are families, with youngsters bounding around, launching cannonballs into the turquoise waters of the pool.  There are also shirts-off dudes in their late twenties; who, ironically, also do their fair share of cannonball-launching.  SF locals, Tahoe locals and even the occasional former criminal unite in harmony (no joke – the first time at High Camp I heard the guy next to us in the jacuzzi talking about how he’d just gotten out of prison and had to call his parole officer.  You stay classy Tahoe.).

High Camp is apparently one for all personalities – but especially for those who appreciate some sunshine, a cocktail and kicking back after a hard day of getting Pao Fit.  In the summer, you can arrive by hiking up back of Solitude/Squaw creek trail – an epic climb on a hot day that involves a fair bit of scrambling.  During spring, what is better than finishing a hard day of tree or backside runs, and then rewarding yourself with a large dose of beta carotene and cocktails?  Just a word to the wise, the café at High Camp is a bit…lacking.  You can order up a salad or sandwich, but I’d recommend skipping the food, stocking up on a cocktail or two (or four) and then heading down to the base for some better eats.  High Camp is not necessarily a spot for Pao Chow…But you can count on feeding your Pao Sip. And may even get a bit Pao Lit. Good thing you can take the cable car down to the base and even better that awaiting you is round 2 for après ski: Le Chamoix or its more popular name, the Chammy.  Till next week, I’m out!

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            I chase new experiences.  I chase adventure.  I chase my upper limits and seek to fulfill a persistent curiosity for the unknown.  And sorry, TLC, I also happen to chase waterfalls.  When I delve deep into the multitude of California hikes I’ve enjoyed over the years, my favorite ones always seem to include waterfalls. 

            My love of hiking was initiated on the Seven Falls trail in Santa Barbara about 15 years ago.  Yes, the hike is not in San Francisco, but since it is the origin of one of my greatest passions (and is still my favorite hike in California which I did this past weekend on a girls’ trip to SB) I feel it only appropriate to share.  Let’s be real – SB is not too far from San Francisco.  The hike is a bit roundabout to get to, located just up from the Santa Barbara Mission where Tunnel Road hits the mountains.  From the Mission, head along the right side on Mission Canyon Rd until you hit Foothill Rd. Make a right and go to the Stop sign (you’ll see Smoky the Bear Fire Station). Make a left here to get back on Mission Canyon Rd. At the fork, head left on Tunnel Rd and take to the top.  Parking is limited (park at the edge of the street) so try and get to the trailhead early.

           

        The trail starts with a mile-long hike along a fire road.  Ocean views of the Santa Barbara Coast serve as your backdrop as you hike uphill.  This hike gets a decent amount of sunlight and of the 20 times I’ve done it, I remember getting some color so make sure you wear your sunblock.  Late winter/early spring is a good time to visit because the water is flowing and the additional moisture provides the mountainside with splashes of green grass and shrubbery covering the rocks.  At the end of the fire road you’ll hit the main trail.  Turn left to get to Seven Falls.  You’ll see a sign marked “Trail” at the top of a slight uphill walk. Take this trail down to the creek and then get ready for some scrambling!  In case you don’t know this term, scrambling refers to the act of climbing up and over rocks and boulders – pretty much my favorite thing to do on any given day.  Seven Falls is about 3.5 miles round trip with a total elevation gain of 800 feet. You’ll scramble rocks and boulders of different sizes, scamper through pools of water, and of course, climb up and around water falls.  I’d advise wearing shoes with a decent amount of traction (trail running shoes work) because some of the rocks can be a bit slippery.  Beware that poison oak grows along the hike so watch out for those “leaves of three.”

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            After about 30 minutes of hiking up the creek bed, you’ll get to the first of the bigger waterfalls.  When there is enough rain, it actually becomes a natural slide rock 15 feet in height that drops into a pool.  At the top of this slide rock is a larger pool to wade in.  Be wary of jumping into the pool without watching where you land.  I still have a 15 year-old scar on my left shin, which I got when I launched into the pool prematurely, landing directly on top of a hidden rock.  The large boulder behind the pool is your first more challenging climb.  It’s about 20-25 feet high and you’ll scale this without any gear.  Don’t worry, there are a ton of foot and hand holds that will aide in the climb.  The trick is to keep your body close to the rock, trust your feet, and use the many naturally carved hand holds or cracks to jam your hand into.  The next part of the climb is a bit more technical.  It’s not as high as the first climb but has fewer hand and foot holds. You’ve got to switch feet a bit as a result, and the rock itself is very smooth.  Staying limber and stretching is also a good idea as the foot holds are a bit farther apart.  The rest of the hike will take you through a number of falls, slabs of rock to climb up and over, and pools to swim through.  In case any of the scaling/scrambling over boulders freaks you out, you can always swim or slosh through the water or there is a trail that borders the majority of the hike.  Trust me, you’ll like scrambling if you give it a try.  Your heart will race, adrenaline will kick in, you’ll probably end up wet and may even rip your shorts (yes, this has happened to me while sliding down one of the rock faces on the backside of Seven Falls).  Yet I guarantee you will end Pao Fit and Pao Wowed.

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Am heading up to Tahoe this weekend for an MLK girls ski/snowboarding trip.  I can’t believe it will be my first time ever boarding at Kirkwood but am VERY excited since I hear it is the ideal place for boarders.  The last 3.5 years of boarding up north have been spent primarily at Squaw with the occasional day at Northstar.

Although I enjoy the mountain’s tree routes, quick drops down KT-22, and especially hiking up Granite Peak when the weather allows, it is after all a skiier’s mountain.  I come from southern California – home of sunshine, beaches, and during the winter – trips to big mountain boarding at Mammoth.  There are a lot of opinions on what makes the “perfect mountain.” I do not pretend to be an expert but for some reason, Squaw just does not do it for me as much as a Mammoth run down the face right off Chair 23.  Or even a bumpy tree-run down the back of Chair 22 (mind your head and duck when exiting the chairlift or you may get whacked).

Maybe it’s the fact that Mammoth sits a whopping 2000 feet higher than Squaw (11,000 vs 9,000). Or that my friends have a story of boarding/skiing through a mountain cave at Mammoth that drops you off the backside. Or maybe because I’ve never been stuck at the top of a 40 foot cliff at Mammoth like I was when (lamely) boarding into a poorly-marked area off the back of Silverado at Squaw.

Either way, I’ve been looking for the Northern California equivalent of Mammoth and hope to find it in Kirkwood this weekend. Kirkwood touts having the highest elevation in all of Tahoe (10,000 feet), deepest snowbase in all of North America, and apparently great parks to test out your freestyle skills.  Aside from the mountain itself, Kirkwood sits in South Lake – home to the glitz and glam of casinos.  I’m interested to see how the nightlife lives up to North Lake apres-ski and Pao-sipping.

We have a mixed group of skiiers and boarders in my group so hopefully we can finally put this question to rest.  I’ll follow up next week after my two-days on Kirkwood for a final report.

Till then, happy MLK everyone!

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You may remember reading the SF Tao of Pao post about the North Face Endurance Challenge in Marin Headlands a month ago (
http://sftaoofpao.com/2009/10/28/north-face-endurance-challenge-dec-5th/
).  Well, my friends, the time finally arrived and yesterday’s 10K option was the kick in the butt I needed to initiate race season.

Backdrop for the race?  The Marin Headlands, one of my favorite hiking loops to do outside of the city.  In case you are an avid mountain biker the fire road also provides a hilly loop with some rocky terrain guaranteed to get your heart pumping. 

Initially I was going to do the race with a few girlfriends but after the Marina Girls “Pao”der Puff Football Tournament two weekends ago (more like tackle and full body-blowing football) my girls had to bail out to heal given all the broken fingers, fractures, swollen knees, and that’s just naming a few.

So what was I to do?  The devil on my right shoulder urged me to just stay home, sleep in and wait for the next race.  There would be plenty of options to run the Headlands.  Yet…I knew deep down that this was it.  It was time to suck it up, get over the intimidation, stop making excuses and just “git er done.”  After all, the slogan for the race is “Run Your Self Doubt into the Ground.”  Thursday I committed – no matter if I have to race it alone or with one other person, Saturday morning I had a date with the North Face Endurance Challenge. Period.

Then, rather timely, my friend Shannon emailed me about upcoming triathlon training. I floated the idea of the North Face Challenge casually to her, not really expecting anything, and she said immediately, “Anne, I’m in.”  Gotta love a girl who jumps on board, no questions asked.

I should add that the race sold out a month ago so Shannon and I opted to just race the event “bandit-style” and not be timed.  The race started at Fort Barry, at the intersection of Bunker Road and Simmons Rd. Coming from SF, best way to get to the Marin Headlands is the following:

Take 101N, Exit Alexander and head towards Sausalito

Take first left to go through the “5 minute” tunnel

Follow Bunker Rd for 2 miles

Fork left onto Field Rd

Take first left to Bodsworth Rd

You’ll know you are close when you pass a horse stable. There are multiple fields to park on either side of the street and even if you don’t want to run it, the Headlands serve as a great spot for a walk or moonlight hike. Just beware of coyotes and large, aggressive jackrabbits (story for another time).

The morning of the race Shannon and I arrived a bit early to acclimate, stretch and get pumped.  A few hundred people were doing the 10K and from the initial look – you could tell there would be some tough competitors even in the shortest distance of the day (other distances are half marathon, 50K and 50 miler). 

The race kicked off at 10:15AM and we started out in the middle of the pack so as not to give off our “bandit status”, heading down the road towards the Headlands.  We crossed Bunker Rd to get onto the main path, which takes you over a small footbridge and out on a flat portion of the Rodeo Valley Trail (the only real flat part of the entire race).  After 0.5 miles, we hit a fork in the road and veered right to follow Bobcat Trail.  This is where the elevation climb began.  For the next 2 miles, we ascended a fire road that wrapped around the Marin Headlands peak. This is not a rolling hill path, it literally is straight up for at least 2 miles, to a height of 900 feet and the path is steep.  After only 0.5 miles I was already feeling the push on my body, urging me to take a breather. Shannon, a great hill runner, took off in front of me and I did not see her again till the end of the race.  Slowly but surely, I just kept on trucking, one foot in front of the other, determined to slowly chip away at the climb. I walked twice for about 10 seconds each to catch my breath and give the “leg butt” a break and then went right back to climbing.  It’s funny, but after about 1 mile of climbing I actually started to feel different. My breathing began to normalize, the hills were not weighing on my body as much and then I realized, SECOND WIND! Yes! The last mile of climbing went along much more smoothly and I transitioned to the Alta trail.  As you get to the top of the hill, to the left you can see all the way out to Fort Cronkite and Rodeo Beach.  To the right are the waterways that flow in and out through Marin and Sausalito.  Not a bad set of views to have as your companion if you ask me. 

 

As I approached mile 3.5 of the race, the path started to flatten out and I passed through a canopy of trees providing a welcome break from the sun overhead.  I took a quick swig of water at the hydration station and then it was back onto the last 2.7 miles of the race, which is a steep, fast-paced rocky downhill.  I’ve found that you either love running downhill or hate it – and if you have knee problems, forget about it. Luckily knee problems do not currently plague me, so I personally love a good downhill sprint.  Something about the quick-footed steps and adaptation to different terrain at fast speeds gets my blood pumping.  It also does not hurt to have majestic views of rolling grassy hills and the San Francisco Bay in the background.  You could feel everyone picking up the pace to make up for time lost on the first-half ascent.  I could feel the competition from my fellow racers from the front, side and back, all the way to the end of the race.   

I passed Shannon on the way in, she was at the side of the course – done a couple minutes before me – I think she would have placed 3rd!  Then just sprinted through the Finish Line, called out as the girl with the “bright headband on” – that’s the only marker you have when you bandit raceJ  Shannon and I both agreed – fantastic way to start a Saturday PaoFit style and even more importantly, race season. Next big event: the Kaiser Permanent Half Marathon in Golden Gate Park.  It’s SuperBowl Sunday and is my favorite half marathon through the city. Will be my third year doing it and am hoping to try and set a new PR.  Check it out if you’re looking for a good race to get under your belt.

http://www2.thenorthface.com/endurancechallenge/races/2009/ca/index.html

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Lyon

I’m not a huge fan of doing stair workouts, but I will admit, a good one kicks your a** and is great for building up endurance, punching up your cardiovascular workout, or curing a hangover.  Any person who lives in the Marina, Cow Hollow, or even Russian Hill has heard of the challenge/torture device known as Lyon Street Steps

The approximate 290 steps of pure pain start out at the intersection of Lyon and Green St, just bordering the Presidio.  Lyon St dead-ends at the base of the steps.  As you peer up the steepest portion (get the worst part out of the way first I say) you’ll probably notice a line of people running/ walking/ panting up and down the stairs.  There are usually also small groups of people, part of the ever-growing network of bootcamp programs.

Every couple weeks I lead an impromptu bootcamp class for my girlfriends and incorporate Lyon Street Steps into the workout.  If you’re looking to get back into shape for the holidays (or to just offset the turkey, mashed potatoes, stuffing and pumpkin pie you’ll be inhaling), doing this workout 2 times a week will definitely help. It’s about 1 hour in total.

I always start a bootcamp out with a run to warm up the muscles. Recommend doing roughly a 2-3 miler down along Marina Green depending on your speed, I’d say try and get a good 20-30 minute run in prior to attempting the steps.  Our running route begins at Union/Octavia – run down Octavia to Bay – take Bay to Laguna to Marina Green (daters’ Safeway will be on your left) - follow Marina Green to Lyon St and cut up through the Palace of Fine Arts until Lyon ends at the steps.  Do a quick 5 minute stretch (runners stretch, hamstring stretch) to get ready for the stair workout.

You can do these steps as many times as your body can handle, but honestly our workout is usually three full sets (up and down) - anything beyond this and vomiting may be a potential option.  I also intersperse circuit training or strengthening exercises between each set.

The first set of steps is the steepest, and I recommend taking them at a speed your body will be pushed at (we usually jog them to get going on the cardio), just don’t go overboard.  I once had a slight muscle tear doing a stair workout on cold muscles after not running stairs for a year straight so be mindful of your level and body.  

When you’ve reached the top of the steep section, you’ll be at Broadway.  Catch your breath as you cross the street and make sure to take in the mansions that surround you.  Welcome to the neighborhood of Pacific Heights - or as some jokingly call it “Specific Whites.”  Someone actually told me that the mansion at the top of these steps (you pass in your ascent – say hello to the security guard) belongs to California State Senator, Dianne Feinstein, but I’m not sure I believe this urban legend.

After you cross Broadway, get ready for the second part of the workout.  The next set of steps are not as steep, and are perfect for running up or taking two-at-a-time.  When you get to the top at Pacific, turn around and take in the view, it is a spectacular reward for all your efforts – you can see the entire Bay and the cityscape of San Francisco.

Don’t let your body warm down too long (no more than a minute) because the circuit training/strengthening exercises are next.

1) Quad squats: 3 sets – all weight on heels, toes lifted, knees do not move, butt goes up and down, back arched to focus weight on quads – helps strengthen those muscles, good for runners

2) Mountain Climbers (Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foor placement (run in place).  Do 3 sets of 8. Be sure to keep your back straight, not arched.

3) Oblique turns – Lower into a squat and rotate your upper body side to side quickly (90 degrees to 90 degrees) for about 3 sets of 8, keeping your core muscles tight – add on to this exercise by working your arms, adding in punches for 3 sets of 8

4) Regular and Tricep push ups – 1 set each – 10 per set.

You can warm down on the descent.  Be careful on the steep section, I always get a bit tripped out running this part and working with my depth perception so don’t go too quickly, it’s a LONG way down! When you reach the bottom, turn right back around for set 2 of the stairs.

For second set of circuit training/strengthening (same location – at Pacific), you can do the workout before or interchange any of these exercises:

1) Mountain climbers advanced: Start standing, squat down, pop out into push up, come back to a squat, stand up, jump, repeat. Note, this should be done quickly. Perform 10 of these.

2) Chair dips (or in this case, bench dips).  This is a great tricep workout. Use one of the stone benches at the top of the steps and lower your body using your triceps. Note – maybe leave this out if you have shoulder issues.

3) Side to side squats – start with feet together. Step out to one side, squat, come back in together, step out to other side and squat. 3 sets of 8.

4) Regular push ups – one set

5) Jumping jacks – 3 sets of 8

Back to the 3rd set of stairs!

Last set of additional circuit training/strengthening exercises:

1) Jump Lunges: Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Try to do this quickly, but in a controlled manner

2) Plank:  This is a great isometric workout that will target your core.  Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don’t collapse in the middle) and hold this position for a minute. If you want to push it, you can push up onto your hands at the end, then do a push up while you lift a foot off the ground, alternate feet.

3) Side Lunges/Dips: Lung to one side, start with the back leg straight and front leg bent. Drop down until your back leg is 1-2 inches off the ground. Come up. 3 sets of 8.

Once you finish that last set, give yourself a big pat on the back. Take in a couple sips of water and get ready for the run (or walk) home. I recommend a 10 minute post workout stretch – especially if this is your first time, you’ll probably have some sore muscles the next day.

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hydrate

Time to ramp up the training.  North Face Endurance Challenge will take place on December 5th.  With the Marin Headlands as the backdrop for this race, get ready for significant elevation change, majestic views of the Bay and San Francisco, and an a**-kicking workout.  If you know me, you know I love a good challenge.  There are multiple distances to choose from:

50 mile run (for all your torture seekers out there)

50K run (slightly less aggressive)

Half Marathon (doable but still a tough hilly race)

10K (completely manageable within a month’s time)

If you’ve known me at all the past two years, you probably know I’ve had a hip/hamstring injury plaguing me.  Let’s just say it involved an aggressive hip hop class in the Mission gone wrong, followed by a half marathon the next morning.  That’s what I get for passing it off as a “cramp” and pushing through.  Lesson for all: Listen to your body when it yells at you.

Three PT places later (I’ll blog about this in a future entry), I’m now at ActiveCare on Geary
http://www.activecare.net/contact.htm
.  Cort and Yasser have been pushing me hard, which I honestly needed to get back to racing shape.

Typical day at ActiveCare is a 15 minute spin warm up, followed by ultrasound on my hammie, a rub down (best part of PT) and then shuttle exercises, quad squats till I almost fall over (Yasser enjoys this), abductor muscle exercises and core work.   I’ve started to see the light at the end of the tunnel and recently was back to a 7:30 minute/ mile or less pace, running fluidly.  Now am feeling ready to start ramping up that distance. 

With the North Face Endurance Challenge on the radar, it’s time to take this training and PT to a new level.

 Will post tentative training plans throughout the next 4 weeks until D-Day. Stay tuned!


http://www2.thenorthface.com/endurancechallenge/races/2009/ca/index.html

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Go Car? More Like No Car!

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We’ve all seen them. Those two-person yellow motor GoCars zipping around the city (actually not zipping, more like causing minor traffic jams along the frequented routes like Lombard St.).  Some people honk at them. Others laugh and point. I’ve definitely done both.  Yet I have to now admit there was always an inner desire to really test them out and see San Francisco, the beautiful city I call home, from a tourist’s perspective.  When I received a GROUPON (
http://www.groupon.com/san-francisco
/) for a half price 2.5 hour GoCar tour, it sealed the deal.  I managed to convince three friends to sign up for the Mister SF GoCar tour, geared more for San Francisco locals who want to see the back story behind our epic city.  To fully prepare for the day, Phyllis (our GoCar Asian driver for the day) and I decided to dress the part and buy matching “I Love SF” t-shirts from one of the many memorabilia shops on Beach St, just for that extra dose of ridiculous.        

 So what exactly is a GoCar you may ask?  Remember Indiana Jones and the Last Crusade? When Harrison Ford and Sean Connery take one of those two person motorcars to Berlin?  This is not the same thing. But, yesterday did turn into quite the adventure in our 50 cc engine car, especially when we had to motor up some steeper hills.  A GoCar is simply a talking car that utilizes GPS technology to provide an audio tour as you are traveling through the streets of San Francisco.  There are two San Francisco locations for GoCar Tours, one in Union Square and the other right by Fisherman’s Wharf (a place I normally tend to avoid as any true San Franciscan does given it’s penchant for excessive, wasteful consumption).  Note, GoCar Fisherman’s Wharf shares a warehouse with the Blazing Saddles company, so if you get done and need to work your legs out, you can always rent a bike for round 2.  That may make this entry a little more in line with being Pao Fit, but I’m including it anyways.               

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There are multiple ways you can use a GoCar to see the city. You can choose to create your own route and pay hourly for your GoCar ($49 for first hour, $39 for second, $29 for additional hours thereafter) or there are three tour options:  Downtown San Francisco, Urban Parks, and the Mister SF’s.                            Downtown San Francisco is a shorter tour, good if you are limited in time.  It takes you through San Francisco’s older neighbourhoods like Chinatown, Union Square, North Beach and the Financial District.

Urban Parks is the most popular tour and if you are new to San Francisco or have not checked out the many city parks or vista points, I’d recommend this one.  It takes you through the Presidio, out to Fort Point right beneath the Golden Gate Bridge and then through Golden Gate Park.  You can also extend the tour and check out the other neighbourhoods you may pass through on the way.

Mister SF’s is the tour we selected.  You might recognize the voice of Hank Donat, a San Francisco journalist who developed the tourist website www.MisterSF.com.  As a local, this seemed like the best option with its promise of interesting facts and history surrounding San Francisco.

We arrived at the GoCar headquarters on Hyde and Beach at around 1PM.  Temperature outside? About 80 degrees and not a cloud in the sky – quite possibly the best weather for an afternoon tour of the city.  Check-in was very simple, we had to watch a small instructional video (PAY ATTENTION to this!  It provides a lot of helpful information about the car’s functionality and what to do if it died during the tour – which proved very useful later on).  Dressed in our “I Love SF shirts”, holding the free iced coffee we received from a friendly Starbucks barista down the street (people are just nicer here), and rocking shiny metal helmets, Phyllis and I were ready to “GO.”

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We fired up the engine, peeled out of the driveway, and tore down Bay St at whopping 25 mph.  We sped through the Marina district quickly then looped around the Palace of Fine Arts (which aside from being in the Hitchcock film, “Vertigo”, was also originally built to be a temporary feature of the Panama Pacific Exhibition). We passed through the Presidio Gate and followed Lincoln, all the while enjoying clear views of the Golden Gate Bridge.  Just as we were about to head down the hill to cut through the more wooded area of the Presidio, our GoCar died.  I jumped out, flicked the battery switch in the trunk, we pumped the brake and the car fired back to life.  Phew! That could have been bad. We trekked down and followed the road past Inspiration Point, which provided a clear view of the cityscape of SF.  The drive uphill made extremely clear how little power a 50 cc engine provides. I think I could have run up the hill at a faster pace, but at least I did not have to get out and push (which will happen if you take the car off-route and try and go up one of the steeper SF hills).  The next half hour took us through the Inner Richmond, the Panhandle, and the Haight (where the GoCar pointed out Charles Manson’s’ old apartment – it has a gate up to keep out unwanted visitors – CREEPY). 

We headed through Ashbury Heights, Cole Valley and then down into the Castro.  Phyllis and I were in great spirits, we were getting a tan, cruising downhill at a good speed and were about to push through to the Mission.  Unfortunately, this is where our luck took a turn for the worst.  We pulled onto 18th and Diamond Street in the Castro, when our GoCar died for the second time.  I tried to flick the battery switch again, but after 10 minutes, we realized we were stuck.  GoCar? More like NO car!  We called the company and they told us they’d send a replacement GoCar out in 20 minutes.  You can’t abandon the car or you will get a $100 fine, so if the car breaks down your only option is to sit and wait for a new GoCar to arrive.  Phyllis and I bunked up and actually made quite a few friends. The local mailman came to check on us, seeing if we needed his help or to borrow a phone.  A number of curious people stopped by to say hello and find out what the deal was with the GoCar.  One friendly guy offered to give us a ride, and when we said we had to wait, told us “I’m gay! I’m not hitting on you!”  Soon after, I saw a naked man being pulled by his boyfriend on a neck-leash.  Only in the Castro, but that is why SF is great!  The time flew by and soon Serbio, GoCar staff man, showed up with a replacement.  We were SAVED and ready to get back on the road.  I was very impressed with the timeliness of the new car’s arrival.  Phyllis and I switched into the second GoCar, but when we tried to turn the car on, lo and behold, it too was dead!  The funny situation was soon becoming not so funny.  We really could not believe this, nor could poor Serbio.  He was very helpful and sympathetic, but after 30 minutes of intended mechanic work, the boss said we should take a cab back and we’d be refunded the fare.

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Here we were. 2.5 hours later. Half the tour completed and only half a blog entry.  When I talked to the personnel clerk and asked for a partial refund, they refused, and honestly were not too apologetic about the equipment malfunction and time wasted.  I was shocked that a partial refund would not be possible, and when I tried to reason with the manager, I was told “Take it up with Groupon.”  (Mind you, Groupon is a completely separate company that distributes coupons so this did nothing for me.)  They did provide a voucher for another tour.  Yet I have to say, it left a bad taste in both mine and Phyllis’s mouth.  Was it worth it to take another chance at a tour and risk getting stranded for a third time?  Not exactly the best customer service if you ask me. 

Final Take: Pao Wow?

In the end, here is my honest take: GoCar tour = great idea for tourists and non-tourists. It’s a perfect option for seeing the city, enjoying the vista points, exploring the different eclectic neighbourhoods and learning about the unique history.  Through it you may be even get to experience the open, welcoming and warm nature of native San Franciscans.  Just hope your GoCar works because if you get stranded you may need to hit up a mailman, barista, or Castro local for some help.  Based on my experience I would NOT give this a full Pao Wow rating.  However, if technical issues do not scare you off and you are willing to take the risk I did enjoy the first hour of my tour immensely!

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http://www.GoCartours.com/

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