Ragnar Allens run and a botony lesson

Wasatch Back Ragnar Relay June 2009 #5
I was sucking down Hammer blueberry flavored gel and took several Spirilina before it was my turn to run. I was runner #5, and my turn had finally arrived. I saw Annie running towards me, her eyes focused on me as she slapped the baton on my wrist.

The sun was at high noon and it was getting warmer as I started running. I had about 8 miles and I was already feeling fatigued. I started running up a dirt road with a increaing incline. It was hot enough that I worried about heat stroke. I was keyed up for the first mile or two but I had to slow to a walk several times. I stopped at a creek and soaked my hat to help me cool down. Several support vehicles from other teams passed and asked if I was okay, if I was going to make it. I reassured them I was fine. After being passed like I was standing still over and over again by other runners, I found my pace and I started passing. I was alone for a few minutes and I wondered if there were any wildlife like big cats or bears around. I suppose having an encounter would certainly motivate me to run faster!

Steve drove by and asked if I needed anything. I gave my iPhone to Rena and she took a few pictures of me. They rushed off and said see you at the exchange point!

While I was running, Karli continued to struggle with an upset stomach. They found a place where she could relieve herself but it wasn't long until Karli was howling in pain. Rena and Annie went to her aid and found she had rubbed against something that irritated the skin. Steve offered to investigate but Karli objected. Soon Rena and Annie were asking other teams for help. A runner pointed out a plant nearby called Elephant Ear and suggested rubbing it on the affected areas to get relief. Karli rubbed the leaf on her skin and the burning subsided. We believe it was Stinging Nettle. The day just wasn't going well for Karli!

I was approaching another hill when I saw Annie and Rena coming out to meet me and run the last mile in with me. I was grateful for their support. Rena asked me how I was and I mentioned my calves were starting to cramp. They talked me through it for a few minutes and kept running until it passed. I felt a surge of energy and I started moving faster. I ran up that hill with a renewed vigor. I started passing runners right and left.

I saw Steve at the exchange point and slapped the baton on his wrist. I ran the hardest segment that I was assigned and came in with a better time than projected.

I finished that run with an endorphin rush. I was high for the next several hours. I talked to Sally as we were walking back to the truck. She congratulated me on a good run time.

I drove the truck over a rough stretch of road testing everyones ability to resist sea sickness. We caught up to Steve bounding down the hill like an antelope. That run cost Steve several of his toenails a few days later...
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Ragnar Running & Getting Lost Together!

Wasatch Back Ragnar Relay June 2009 #3

The relay required cooperation and team work. The rules of the race were that we had to run when it was our turn. We shared race strategy, food and we supported each other. The bonding process was a little awkward at first. What was okay to say or not say? Some members of our team used colorful language and told jokes that were really funny. One of the ladies made the comment, "do you notice that the boys haven't made any crude remarks or told any off color jokes?!

We helped each other to prepare to run. We pinned on our number bibs, gave each other water and most importantly we made sure we found the exchange points and arrived on time. This was our biggest challenge!

Karli was off and running and we scrambled to figure out a route to the exchange point. We also wanted to make sure we saw Karli along her run so we could offer water, shout some encouragement or just watch the race. It was a challenge that required each team member to take a turn driving, navigating and cheering our current runner. I tried to personally witness the exchanges as it was an accomplishment that I wanted to acknowledge as each member crossed the line.

There was a bit of rivalery too. One running team was dressed up as Hufflepuff (Harry Potter). They had capes and had some attitude that really seemed to rub Steve wrong. Every time we saw a member of the team run by he would make a face and mumble something under his breath.

We had a little trouble finding Karli along her route. She had made a pit stop at a 7-11 to relieve herself. She managed to make up time and smiled when we waved and screamed encouragement from the truck windows to her. It certainly made the race exciting. The adrenaline ran high as we watched beautiful pastoral scenes go by. I kept thinking about the office. What was going in back at MonaVie? What was going on with the other team? They were probably driving to the exchange point where Steve would pass the baton to Rich.

Karli looked a little uncomfortable when she handed the baton off to "Mustang" Sally at the exchange point. Go Sally we shouted and headed out to the next exchange point. Karli made a note to herself to not eat a whole package of mint oreo cookies before running in hot weather.

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Wasatch Back Ragnar 09 Relay Race Begins

Wasatch Back Ragnar Relay June 2009 #2

The day of the Wasatch Back Relay race and I was awake by 3:39 am. I drank several ounces of MonaVie Active before running up the hill to the Timpanogas Transit Center and caught the first bus of the day at 4:37. I was dropped off at 106th South in Sandy and waited for Annie to pick me up. I was a little worried about being forgotten so I called her to make sure she was up and aware I was there. We were named The MonaVie Runners with the team number 415.

When we arrived at the MonaVie parking lot, I was surprised to see it empty. The van we were supposed to have reserved wasn't available. The rental agency let us down and we were in a lurch. Annie made some calls and soon showed up driving a really nice truck she borrowed from her father in law. I was impressed that this truck could seat six of us and have room to stash our stuff in the back. 

We drove to Logan and arrived at the Ragnar staging area. There were pavillions set up and people everywhere talking and preparing to start the race. It was a beautiful sunny day and the atmosphere was charged. I was fascinated by some of the colorful costumes teams were dressed up together. One team in particular went all out dressed in American Indian tribal dress.

Steve checked in with the race officials and showed we had brought the required reflective vests, LED lights and flashlights. We examined the contents of our team packet and we began to orient ourselves to the race. We pulled out our running numbers, van numbers and a wristband (the wristband is used as the baton). Since Rena was to start the race, Steve demonstrated how to use the wrist band baton used during an  exchange point.

Everyone was anxious to start and see how Rena did on her leg of the race.While we waited, we talked and pinned our race number, 415 on to Rena. She was ready to run! We all walked over to where the race was to start and Rena took her place in the pack. 
 Rena started the race. We drove ahead a little ways and checked on Rena as she progressed. It looked like she was doing fine and was keeping a good pace. Soon we saw her running along side another runner. We were laughing and happy she had found a running buddy to push out the last part of her first leg. Of course, Rena still hasn't heard the end of this...her sisters use it for fodder to tease her! I admire Rena's friendly and outgoing personality and her ability to connect with people. Rena earned the nick name "Aphrodite" for her ability to make everyone feel loved.

While we waited at the exchange point for Rena to come in and send Karli off to start her leg, I was surprised to see some runners pushing themselves to nearly passing out. I saw a man run in to the exchange chute gasping for air like a fish out of water. He passed his team baton and proceeded to collapse while first aid checked on him to make sure he was okay. He had definitely pushed himself beyond his limits.

Rena came in and passed the baton (wrist strap) to Karli. She shot off and was off listening to her ipod tunes and skipping a good beat. We followed Karli and checked on her several times. She was either really focused or she had her tunes up pretty loud. When we got her attention, she smiled and waved us on--what a trooper!

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VO2 Testing

I scheduled another Cycling VO2 test at LifeTime Fitness. It has been two months since my last test. The purpose of the test is to determine if I have made any improvements in my VO2 and cycling strength. VO2 max is the maximum capacity of my body to absorb and utilize oxygen during incremental exercise. The name is derived from V - volume per time, O2 - oxygen, max - maximum. The test was performed while I donned a New Leaf Mask (breathe through my mouth), wore a Polar heart rate monitor + watch and cycled on a stationary bike.

The trainer (Casey) incrementally increased the wats or difficulty. He monitored a machine that analyzed my breathing for amount of oxygen and carbon dioxide. The testing computer recorded and used this data to determine my VO2 maximum and heart rate zones.

The test determined that my threshold increased by 2 points up to 162 bpm. What this means is that it is the last stop for burning fat and when I have reached my maximum oxygen uptake (it plateaus). This is where I start generating energy anaerobically. Lactic acid starts to build up and the muscles burn. The benefit from working out past this threshold are improved fitness and this threshold will increase but I won't burn fat. This is where I burn glucose stored in muscles and if performed for too long, I will eventually "bonk" or run out of energy and then it is really hard to continue running. It is the wall that atheletes face during a long endurance run.

I have attached my first cycling VO2 test performed in November and then my test performed on 1/2/2010. Notice that the test shows how many Fat Calories burned in each training zone. There is a significant improvement in V02 and heart rate zones. Casey was surprised at the amount of improvement and asked what I had been doing to achieve this increase. Who knows? I drank my MonaVie Active that morning, hehe.

Test performed 11/5/2009

Test performed 01/02/2010

MonaVie Fuels My Dream

MonaVie is my employer. I am on the corporate side of this MLM phenomenon. I can't sell or sponsor a downline but I can share my experience working for the company and using its products. I'm a seinor technical writer and I was skeptical at first of the health benefits of the MonaVie blends and the acai berry it contains.

MonaVie sponsors healthy habits. Twice a week during lunch breaks, employees may participate in a session of Yoga. MonaVie organized  a 5k run to raise money for the MORE Project. MORE is a foundation established with the mission to help educate, feed and clothe children in Brazil. It is another way MonaVie supports and gives back to the people who work to produce Acai berries. Employees are offered a subsidized membership at LifeTime Fitness in South Jordan. MonaVie sponsored my team to run in the Wasatch Back Ragnar Relay; six men and six women ran 188 miles from Logan to Park City! The experience was a triumph and made me proud to run under MonaVie's banner.

My fears, doubts and lack of confidence have been transformed and uplifting by the support I have received from MonaVie. I found inspiration by reading Henry Marsh's book, The Breakthrough Factor. He is one of MonaVie's co-founders. Henry represented the United States in the men's 3,000 meter Steeplechase in four Summer Olympics, from 1976 through 1988. His stories and advice in those pages helped me find my own breakthrough.

Running in the Wasatch Back Relay and completing it succesfully woke up within me the dream to compete in an Ironman Triathlon. I kept running after the race with enthusiasm and vigor. I kept drinking MonaVie Active to help ease the pain and swelling from sore joints, knees and ankles. It was as effective as ibuprofen for pain relief. As I tore down. and stressed the connective tissues, MonaVie Active provided a blend of 19 beneficial fruits with plant based Glucosamine and Chondroitin to build it back up stronger. It is easy to consume because it tastes so good and it comes in convenient single serving gel packs.

My heart has been a concern too. Electrolytes don't necessarily help build an athletes heart. MonaVie Pulse does. By drinking Pulse, I believe my heart has grown stronger allowing me to enjoy a lower resting heart rate and better fitness scores (VO2). My heart rate seems to slow down faster when pausing or resting during interval training.

So you see MonaVie fuels my dream to compete in an Ironman Triathlon. It has supported me through it's generous employee benefits and by hiring excellent staff. It's founders have inspired and motivated me.

Strength Training & Yoga

Okay, I caught the 5:30 am bus and started strength training at LifeTime Fitness. I performed opposite arm leg raise, prone runners, inch worm, reverse fly, hamstring curl (one leg raised), pull ups, box jump, butt kickers, one leg arm curls, lat press. I appreciate how much personal training taught me several new routines.

I found Yoga to be much easier today. I feel more flexible, little by little I feel like I'm improving. There was concern expressed from a few members of the class about posting photos. I immediately removed them and sent a notice of the action with a promise of no more paparrazi during Yoga class.

I dropped below 200 lbs and my waist is getting smaller. I am feeling stronger and successful. I used 2 MonaVie Active gel and 2 Pulse gel as part of my recovery nutrition. I believe Pulse helps build a stronger heart and Active helps keep knees, ankles and joints from clicking and creaking. MonaVie fuels my dream!

- Posted using BlogPress from my iPhone

Strength Training and Yoga

I finished another round of strength training today. This was my strength training class day with Ryan. I notice improvement in my core and legs. I ended up with a pretty good deal, I got personal training sessions because everyone else that originally signed up for the class dropped out. I enjoyed the extra attention and benefited greatly from the extra workouts.

Debbi Gary returned to MonaVie to teach Yoga again. I was returning for my fourth time attending the class consecutively.  It was a free class day for anyone to sample the class. I was surprised to see the biggest turn out yet. I felt more flexible today, the hip flexors are  finally starting to open up. I felt the pain in the lower back lessen and my breathing always improves so that I feel refreshed.

Debbi's teaching style is very accessible and she has an empathy that reaches out to each member of the class to make each member feel great at every skill level.

An Ultramarathon runner Among us

Vince Romney has helped me to start and continue running. I met Vince in an interview for a position at Monavie as a Seinor Technical Writer. I got the job and this has opened up to me opportunities to meet and persue some personal goals and dreams.

For most of the last 18 years Vince has been running to fulfill fitness requirements as a member of the military Guard and Reserves. He became interested in Ultrarunning two years ago when the timing and calculations company he worked with was contracted by Karl Meltzer to time the second annual SpeedGoat 50K footrace at Snowbird, UT.

Up to that point, he had assumed that distance running was running a marathon with 10,000+ of your closest friends on dirty city streets; which held no interest to him whatsoever! He had run in the "Ragnar" relay series, but never in any individual events. However, watching the SpeedGoat unfold that day, and chatting with Karl throughout the race sparked an intense interest in participating in "a nice walk in the mountains".

Vince started training by running every day a little further than the day before. After a few months, he was running 6-12 miles a day, with a run up to 17 miles on a Saturday... but at that mileage he was "bonking".

He started researching supplements and tried several options but settled on Hammer Nutrition. Their Endurolytes electrolyte replacement pills, and Perpetuem glycogen supplement combination made it possible to extend a Saturday run into the mid-twenties, and NOT BONK! Vince consumes two MonaVie® Active Gels after each workout. Made up of a blend of fruits with plant-derived glucosamine, it gives an energy boost and aids in the recovery and healing of sore joints.

He felt confident that he was ready to try a 50K race. His first attempt at the SpeedGoat was cut short at mile 11 because of a knee injury from all the hammering running downhill and an injury caused by sliding down a hill on Dutch Flat. Limping four miles back to the Peruvian lift at Snowbird, he officially attained the status "did not finish".

It was at this point that he was training at Lifetime Fitness, and heard Troy Robertson was looking for a pacer for the Wasatch 100. He paced him from Millcreek Canyon to Brighton Ski Resort which was about 15 miles. Vince learned a LOT about running and listening to the body's feedback during the race, maintaining a low-but-consistent pace, and general attitude.

Taking that knowledge and applying it, he ran his next 50K in Goblin Valley, about 33 miles, and finished in the middle of the pack, despite tearing a calf muscle at about mile 22, he still felt great finishing.

In his own words, "There's nothing like the feeling of going past the traditional limits of our species, and proving that neither age nor traditional perceptions can limit your personal performance. I don't ever envision a time when I won't be running... even at 80, I expect to be participating in ultramarathons. Because it both challenges and rewards me, I believe it makes me a better person, father, husband, employee, etc. I continue to question my personal limits, disregard society's preconceptions about "normal" and push for the exceptional in my pursuits."

As Alfred Einstein stated: "The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." I push myself, and encourage others to honor the gift, and ignore the servant when exploring personal limits.

Wasatch Back Ragnar Relay Team Roster MonaVie Runners 2009

Wasatch Back Ragnar Relay #1

Tara and Rich organized our MonaVie corporate sponsored team #415 in the Wasatch Back Ragnar Relay June 19-20, 2009. We were recruited from different departments; six men and six women. We were assigned a relay position based on our 10k running speed and abilities. Each of us would run 3 legs of the race totaling 12-18 miles. Each leg was rated for difficulty by the change in elevation and number of miles to run. We were divided up into two teams of six. Each team would drive together and support each other during the entire race. Team #1 was Steve Profitt, Allen Steele, Rena Thomas, Annie Thomas, Karli Thomas and Sally Harvey. Team #2 was Chriss Romney, Tara Lauritzen, Andrew Marsh, Vince Romney, Mike Lauritzen and Rich Millar.

During our team meetings, Rich reviewed the rules of the race, how to train, hydration and nutrition strategies (Hammer gels) and race safety. Vince was very popular at the meeting because of his experience running the Ragnar before. He answered many of our questions and concerns. Allen was concerned with his slow 10k time. He had been pulling himself up by the bootstraps running with sore ankles, knees and a low aerobic threshold; he couldn't run for more than 5-7 minutes without having to slow to a walk before running again. He was concerned that he would be able to complete his legs of the race fast enough. Annie was concerned about running at night especially on trails.

As Rich read some do’s and don’ts for behavior in the race, it cracked me up that Rena would turn and whisper, "Karli!” as if she were a frequent offender. It was especially funny when he read the rule about "no flashing" other runners. Karli is a quiet and reserved person who comports herself in a reserved manner. She didn't react very much to Rena's teasing remarks.

Rich Miller read the rules of the race and it cracked me up when as he read some of the rules and Rena would say, "Karli!". It was especially funny when he read the rule about "no flashing" runners. It was so ironic because Karli sat there very quiet and reserved. She appeared self-contained and reassured and didn't react very much to Rena's teasing remarks.

Team 1 started the race in Logan, Utah

Rena Thomas is a compliance specialist and was runner #1. She is a mother of 2. Rena was a good leader, making sure that we found our way when lost and waking up after our 3 hour rest to arrive at the exchange point on time for our final legs of the race. She made friends with other runners during the race. She had some painful moments where she felt it was too much and wanted to quit. Annie rallied her and she continued to run a good time. Her attitude and sense of humor lightened every situation. I affectionately named her “Aphrodite” for making everyone feel loved.
Karli Thomas is a legal distributor compliance specialist and was runner #2. She was a bit camera shy. In this picture she almost bolted had it not been for Annie holding her down while I took her picture. She won my respect, running with a temperamental stomach, learning the hard way a few things about botany and after completing the race, fulfilling a work assignment by attending the MonaVie convention in Salt Lake City. She made the best of things and kept a smile through it all. She was nicknamed “Island Girl” for her reserved demeanor.

Sally Harvey is a Commissions specialist and was runner #3. She is a mother of two. She always managed to deliver a great time on her runs. Sally's last run was a challenge because she feared her knee was going to blow out. During her run, she kept passing this guy. She learned that he was also struggling with his knees and was getting a little more support from his team than the rules allowed. Sally encouraged him to run with her and finish this leg of the race together. They finished together at the exchanged point where hugs and high fives welcomed them. "Mustang Sally" showed her indomitable spirit.

Annie Thomas is a compliance specialist and was runner #4. She is a mother of 3 boys. Annie enjoyed running the race. It was just enough of a challenge to be fun. She enjoyed the sunshine and made a good run in the dark despite her concern for running in the night. She provided a calm and steady influence. In a moment of crisis for Rena, she rallied her spirits and provided the needed push to keep running. Annie was a good influence on us all. She was an enthusiastic runner and team booster. Her smile and cheerful attitude encouraged her team mates to run when morale was challenged. She was very helpful in navigating to exchange points.

Allen Steele is a Senior Technical Writer and was runner #5. He is a father of three girls. This was his first running race. He was excited to be out running with coworkers and representing MonaVie. He had a difficult time during his second run, the flash light batteries failed, he fell and lost the team’s baton. He managed to make it back okay by following closely behind another runner with a bright flashlight. Allen ran dressed as Spider-man in his final leg. He had fun encouraging team mates and felt inspired to continue running. He never stopped running or training since and has a goal to compete in an Ironman Triathlon.


Steve Proffit is a Business Analyst, an army reservist and father of three children. He was runner #6. He was assigned some difficult legs and ran like the wind. I called Steve "Sarge" because he is a Sergeant in the army reserves and for his gung-ho running and singing army marching songs as we drove around. We all appreciated Steve's steady confidence, sense of humor and support during the race.

Team 2 started the race at exchange #7

Chriss Romney is Vince’s wife and was runner #7. Chriss was recruited off the treadmill and into the race by her ever loving husband Vince. He encouraged her to stretch herself by running with us. This was a major accomplishment for Chriss. She surprised herself and her team by running much faster than she anticipated. She learned new confidence and has since joined other races.

Tara Lauritzen is a Human Resources Generalist and was runner #8. Tara helped organize the race and recruit runners. Tara served as team captain for team 2, keeping the two teams coordinated. She made her husband Mike proud as she consistently ran her legs of the race with excellent times.

Andrew Marsh is a Supply Chain Coordinator and was runner #9. Andrew has been training athletically most of his life. He was assigned some of the toughest legs to run. He is a tennis player and triathlete who enjoys a good challenge.

Vince Romney is a Senior Project Manager and was runner #10. Vince is an ultra marathon runner who helped anchor the team by answering questions and reassuring us all that we could do this. Vince and Chriss went on to run in the Vegas Ragnar. He said it is not the most challenging race but it is one of the funnest.

Mike Lauritzen is married to Tara and was runner #11. Mike was recruited by Tara and was excited to bring two loves of his life together. Mike was a cross country runner in high school. His experience of the Ragnar reminded him of why it is so important to train well for this race. He over exerted himself on his first leg and had a tough time recovering. He pushed on and endured. He showed that faith and love are helpful to achieve a goal.

Rich Millar is a Human Resources Fitness Manager and was runner #12. Rich served us all by organizing fitness activities for MonaVie employees. His sense of humor, enthusiasm and work ethic helped us all to give our best.

Our teams were an interesting mix of people from different departments. Most of us didn't know each other and it took some time to bond and come together as a team. Our teams were confident, assertive and lively. We talked to each other with a light and easy banter. These people would be a fun group to run a race together.





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Finding inspiration for Ironman

I was 18 and had a job in the advertising office at Roth's IGA. I was inspired by the idea of the Ironman. It was the challenge to go beyond what I believed possible at the time. The race requires 2.4 miles (3.86 km) swim, a 112 miles (180.25 km) bike ride and a marathon (26 miles 385 yards, 42.195 km) run, raced in that order and without a break. The challenge is alluring and to this day, I feel the fire and passion race through me to prepare myself to match my strength and will against it.

Over the years, this dream has been neglected as responsibilities to provide for a family of five occupied all of my time and energy. I experienced several years of partial employment leading to debts and the fears that accompany it.

I started work for MonaVie and was approached by Tara and Rich from Human Resources asking if I would be interested in running in the Wasatch Back Ragnar Relay. Tara mentioned seeing me running into work each day and asked if I was a runner. I explained that I had once been a runner and that I commuted on the bus to Sandy and ran 2 miles from the bus stop to MonaVie in South Jordan. At the time I didn't know that the race was a relay with 12 members running 3 times that were 3-8 miles each for a total of 188 miles from Logan to Park City. I wondered what I had got myself into and if I could really do this!

When I started, I could only run for about 5 minutes and would have to walk for a time before I could continue running. My ankles, knees, hips and legs would ache and complain and sometimes I could barely walk into work. Vince, a coworker who also is an ultra Marathoner told me to shorten my stride and to make sure that I didn't heel strike. I followed his suggestions and the pain began to subside.

I started running races and really enjoyed myself. I started looking for a trainer and found out that LifeTime Fitness offered a Triathlon class. It meets three times a week and the coach, Ryan Meyers leads a class in swimming, cycling and running. I saw a path to make my dream come true!

See Wasatch Back Relay Team to read about the race!