Run the Bear - Big Bear Lake Marathon

We wish to extend a huge thank you to our community for your amazing show of support for ‘Run The Bear – Big Bear Lake Marathon’.  Thanks to all of you, this huge event was a huge success.  Over 1,300 participants – some traveling from as far as Australia to run here – were thrilled by our spectacular scenery, challenging hills and altitude, well stocked and staffed aid and medical stations, and, most of all, the overwhelming support, professionalism and courtesy extended by our volunteer staff of over 200 people.  It was the people of our community that really made the difference for our guests, and we couldn’t be more grateful or proud, and we hope you are, too.  The Lighthouse Project is about each and every one of us being beacons of light to serve as guidance and inspiration for our children.  What better example could have been set than that of the cooperation, dedication, effort and love that each of you poured into the marathon!

This event would not have been possible without the support of the following organizations:  Antique Car Club, Arrowhead Water, Bear Mountain and Snow Summit Resorts, Bear Valley Unified School District, Big Bear Grizzly, Big Bear High School ASB, Big Bear Lake Medical Group, Big Bear Lake Fire Department, Big Bear Lake International Film Festival, Big Bear Resort Association, Big Bear Sheriff Department, Big Bear Sheriff’s Explorers, Big Bear Trails Foundation, Cal Trans, Calvary Chapel, CHP, Citizens On Patrol, Civil Air Patrol, City of Big Bear Lake Department of Public Works, Coldwell Banker Tim Wood Group, Community and Residents of Fawnskin, Community Church of Big Bear Lake, Chris Fagin, MD, and Susie Hall, RN, DWP, Eagle Knolls Home Owners Association and its residents, Events Resource Office, First Mountain Bank, Hammer Nutrition, John Wells, KBHR, Kiwanis Club of Big Bear, Lions Club of Big Bear, MWD, Moonridge Zoo, Northwoods Resort, Peppercorn Grille, Pine Knot Landing, Presbyterian Church of Big Bear, Raw Indulgence, Recreation and Park District, Rick Herrick, Larry Huffman, Rotary Club of Big Bear Lake, San Bernardino County, San Bernardino National Forest Association (SBNFA/Discovery Center) , Sierra Club of Big Bear, Soroptimists of Big Bear Valley, Starbuck’sCoffee, Team Sole, US Forest Service, Village Business Association and Village merchants, along with too many individual contributors to list here – please know you all are acknowledged, honored and treasured!

Warmest Regards,

- Tim Wood, Beth Gardner, Pat Follett, Phil Hamilton, Michael Perry and Randy Putz
Run The Bear Production Team for The Lighthouse Project

The 2009 Run the Bear is now in the books. We hope you enjoyed the event as much as we enjoyed hosting it, and if the comments we have received so far are any indication, everyone did. Here are the official results:

• Full Marathon Results Overall
• Full Marathon Results by Age Group
• Half Marathon Results Overall
• Half Marathon Results by Age Group
• 5K Results Overall
• 5k Results by Age Group

Thanks for joining us! We’ll look forward to seeing you in 2010. Only 364 training days left…

It is not too late to Run the Bear! You can register onsite Friday evening for all events from 5:00 p.m. until 8:00 p.m. at Pine Knot Landing. We will also accommodate same day registration on Saturday with the following restrictions: Full marathon registration is available until 8:00 a.m. Half marathon registration will close at 6:45 a.m., 5K will close at 9:00 a.m. and the Kid’s Kritter Run will close at 10:30 a.m.. Bike Tour participants may register between 6:00 a.m. and 6:20 a.m. For all events except the Kid’s Kritter Run (free), there will be a $10.00 service charge for same day Saturday registration. Only cash and checks will be accepted onsite. Please note that t-shirt availability and choice of size may be limited for onsite registrants. Shirts will be available while supplies last and we may not be able to accommodate all size requests. In the event that we do not have shirts remaining for same day registrants, we will make arrangements to send a shirt to you after the event. Also note that event logistics require we adhere to stated start times - same day registration cut off times are fixed and cannot be extended to accommodate late arrivals or long lines. We strongly encourage you to take advantage of Friday evening registration and packet pick-up. Please register and arrive early! (And yes, we know the original paper registration form printed months ago says no race-day registration.)

Those traveling in the vicinity of the lake on Saturday, September 12, should be aware that traffic will flow only ‘counter clockwise’, because the inside lane around the lake will be closed for the race.  All businesses will remain accessible, however motorists are asked to use extreme caution when crossing the course.  Law Enforcement agencies will be staffed at key locations and, as always, their instructions are to be followed.  The only hard closure will be between Sandalwood (just past the rear entrance to the Interlaken Center) and Fox Farm.  Although the course runs along Stanfield Cutoff, traffic lanes will be open in both directions. Traffic restrictions will be in effect from approximately 5:00 a.m. to 3:00 p.m.  Motorists are advised to plan for additional travel time in the vicinity of the lake.

On Friday September 11th, from 5:00 PM - 8:00 PM, the Friday Nights in the Village series will be bringing its first successful season to a conclusion with a special night set to celebrate Run the Bear - Big Bear Lake Marathon which takes place the following morning.

Athletes, Visitors and Locals are all invited to check out the festivities which will include Live Music, Bounce Houses, Face Painters, Balloon Artists, Arts and Crafts Vendors, Late-Night Dining, as well as all the fabulous shopping at the Village Stores which will be open to at least 8:00 pm.

Live Music groups scheduled to perform are the reggae group Good Creation, folk-roots duo Skeleton Key and singer-songwriter Jory Lyle.

Participating restaurants will be offering special “Carb-Load” meals to gear up for Saturday morning’s race. Plenty of parking will be available for all at the Bartlett Parking Lot and other lots adjacent to the village.

For more information please call the Big Bear Chamber of Commerce at (909) 866-4670 or visit the Village Business Association’s website at www.bigbearlakevba.com.

The Big Bear Lake Marathon’s official race photographer is SuperKidz. They will have photographs available online after the event here.

More than just a marathon, this event offers a cycle tour around Big Bear Lake as well as a full marathon, half marathon, 5K and a ‘Kid’s Kritter Run’, sponsored by the local Sierra Club. Each event provides a rare and invigorating opportunity to run, ride or walk (half marathon and 5K only) a reserved portion of the roads that caress the curves of the lake. This course was designed specifically to provide an inspiring challenge along some of the most scenic spots in the Valley. The opportunity to walk the half marathon or 5K course is being extended specifically to encourage families and more casual athletes to participate.

Program Director Beth Gardner states, “This event is being produced by and for the community of Big Bear and all of its children. We’d love nothing more than to see entire families participate. We hope the opportunity to walk the half marathon or 5K course will get more families involved. Everyone is invited to be part of the event, even if by lining the streets or assembling at the half way point (Sandalwood turnaround) or start/finish (Pine Knot Landing) to cheer on the athletes coming from all over the country to run in our beautiful valley.”

Calling all kids ages 11 and under for the Kidz Kritter One-Mile Run. This is a FREE event being held as part of the Run the Bear, Big Bear Lake Marathon. The Kidz Kritter Run will be held on Saturday, September 12th at 11:00 am after the start of the 5 K run. Kids should arrive at the starting location - Pine Knot Marina - before 10:30 am for packet pick up (and registration if they have not previously registered). The first 100 children will receive a FREE Kritter Run Kap. The course is an out & back style race, with the kids starting and ending at Pine Knot Marina. At the completion of the race, kids will receive a Goodie Bag, a Certificate of Participation and a Medal. The Kidz Kritter Run is being sponsored by the Big Bear Group Sierra Club. (Please note all children must be registered by an adult, and children cannot be left unattended at the event.) Register  a variety of ways now here.

Carbo-load the night before the Marathon while supporting local young athletes. Join the Big Bear Middle School Cross Country Team for their All-You-Can-Eat Spaghetti Dinner fundraiser, Friday, September 11th, 2009, from 6:00 pm - 8:00 pm. Dinner includes Pulmonary Pasta, Summit Salad, High Elevation Garlic Bread, and Hydrating Ice Tea & Lemonade. Fresh-baked goodies will also be available.

Prices are $10 for adults, $6 for students, and $5 for children 10 and under. Located at the Big Bear Middle School Cafeteria, 41275 Big Bear Blvd. (at the corner of Jeffries, map it), in Big Bear Lake. Contact Coach Tracy at 909-725-7769 or tracy_tokunaga@bigbear.k12.ca.us with questions. Everyone is welcome. Come see the brand-new Middle School Cafeteria, meet Marathon athletes, and support California’s next top runners!

“Mr. Hall, 26, established himself as the top U.S. distance runner after running his first (and only) half-marathon in January, 2007 in Houston — becoming the first American to run the race in under an hour, at 59 minutes, 43 seconds. His first marathon victory came at the U.S. Olympic Trials in Central Park later that year, when he broke the trials record with a winning time of 2:09:02. Hall finished 10th at the Beijing Olympics and was third this past April at the Boston Marathon…”

Read the rest of the New York Times article here.

When training or competing at altitude, keep the following recommendations in mind:

Increase iron. Iron is needed for the body to produce hemoglobin. Due to the lower partial partial of oxygen at higher altitude the saturation of oxygen is decreased by approximately 3-5% at 6,800 feet. Thus, an increase in hemoglobin will allow more oxygen to be carried in the blood.
Start taking 1-2 grams of Vitamin C per day. Vitamin C is said to help the absorption of iron. Eating a diet with iron-rich foods can help treat iron-deficiency anemia. Good sources of iron include the following:

• meats - beef, pork, lamb, liver, and other organ meats
• poultry - chicken, duck, turkey, liver (especially dark meat)
• fish - shellfish, including clams, mussels, and oysters, sardines, anchovies
• leafy greens of the cabbage family, such as broccoli, kale, turnip greens,
• and collards
• legumes, such as lima beans and green peas; dry beans and peas, such
• as pinto beans, black-eyed peas, and canned baked beans
• yeast-leavened whole-wheat bread and rolls
• iron-enriched white bread, pasta, rice, and cereals

Stay away from absorption blocking foods when consuming iron. Foods such as fiber, coffee, milk and tea can slow down and block the absorption of iron. If you must have your cup of coffee in the morning, try having the hard boiled egg at lunch rather than at breakfast.

Balance body PH levels. When training and/or competing at higher altitudes, the body will break down lactic acid into hydrogen ions more quickly than at sea level. Having a balance blood PH level will assist in buffering hydrogen ions in the muscles. Note that a food’s acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end products they produce after digestion and assimilation are alkaline so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves acidic residue in the body so, like nearly all animal products, meat is classified as acid-forming.

It is important that your daily dietary intake of food naturally acts to balance your body pH. To maintain health, the diet should consist of at least 60% alkaline forming foods and at most 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Nevertheless, the principles are clear: eat plenty of vegetables, some fruit daily, and don’t eat too much of dairy products, grain products, and direct protein from eggs, meat and fish (as is typically the case in Western diet). But remember… you don’t have to cut out all acid-forming foods - some are necessary, typically 40% - otherwise you probably wouldn’t get enough protein and variety of nutrients, yet alone make interesting meals that you enjoy. But you DO want to shift the overall balance of your diet over toward the alkaline, and away from the excessively acid-forming diet of a quick-food culture.

Free range eggs, fish, beans, unsaturated oils - these are healthy foods, low glycemic and nutritious, and even if marginally acid-forming (or alkaline or between the two depending on how you measure or what chart you read). They are NOT the culprits in an acid-forming diet. The real culprits are highly sweetened foods, pastries, red meat, colas and highly processed foods - these are the ones to reduce to a sensible amount or cut out of your diet if they also contain stimulants and undesirable chemical additives. Similarly, be sure to include your share of the high alkaline-forming foods to balance those low-acid foods you eat for their overall nutritional value.

- Bob Antonacci

(continued from Part 1)

Let me introduce a couple more energy/training related concepts that might help you further understand the mechanisms involved with burning calories and losing body fat.

1. In the lab exercise scientists have discovered that exercise that is intense but sustainable (at or around your LT) for bouts up to an hour can have significant effects on how many calories you burn post exercise. There is a term for this called EPOC or excess post oxygen consumption. This concept suggests that you not only can burn calories during exercise but when sufficient work levels are sustained we can see additional calories, specifically fat, burned for several hours after exercise. However, usually individuals who are not very fit will have limited benefit from extra fat burned post exercise because they are generally not able to sustain work rates high enough to accumulate much of an additive effect from the fat burned. SPECIAL NOTE: hard sustained exercise creates higher EPOC which also requires a longer recovery period because of the stress on the system and depleted energy stores.

2. There are studies that show elite endurance athletes who burn well over 4,000 kcals per day often may only consume 2500-3000 kcals. These athletes continued to function and train for months on end and didn’t necessarily continue to lose body fat (note: this low calorie intake is quite common among endurance athletes). Studies observed that the athlete’s metabolism adjusted to adapt to the limited energy intake by holding on to the stored fat. It was suggested that the training effect was also compromised due to the lower fuel intake. The point I am making here is that how much and when you fuel your body can have an effect on your ability to use and burn fat. High stress loads with limited fuel restoration and recovery can effect metabolism for the worse.  In summary, how to maximize your body fat burn is often a comprehensive and somewhat complicated approach, not usually accomplished by quick and easy methods. We’ve all heard that there are no good quick solutions like pills and starvation diets. Similarly, even the “fat burn zone” by itself is not as easy an answer as we might like.  Good luck and keep challenging your training - you will win in the end if you train smart and continue to learn as much as you can.

(This posting was prepared by a colleague of Bob Antonacci’s, Ken Nicodemus, MA Exercise Physiologist.)

Join fitness enthusiast De’Anna Nunez in her training for the Run the Bear - Big Bear Lake Marathon. Learn her insight and techniques on getting fit, raising your confidence and learning to love yourself more through fitness!

As with many concepts related to exercise and it’s benefits, the effects and the rate of change can be quite specific to each individual, especially when talking about weight loss or body fat changes. However, science does give us some suggestions that can be helpful when trying to maximize your ability to burn fat without jeopardizing your health or your endurance potential.

Specifically, related to the question “should I workout slower to optimize “fat burning?” Let me suggest that there is indeed a specific zone of intensity where you will burn the highest amount of fat calories per minute. Unfortunately, depending on the individual, those fat calories may not add up very quickly. For example, during metabolic exercise testing and through a method call indirect calorimetry, scientists can evaluate the concentration of fat and carbohydrates that are utilized for energy at different intensities. Usually, during rest and at the lower exercise intensities we see the highest percentage of fat utilized. Keep in mind though, at rest and low intensity the overall calorie burn is quite low. So, if you are exercising in zone 1 you may be burning mostly fat, but your calories expended will take a very long time to add up to weight lossed. Additionally, if you are not at a high fitness level you may be burning even less fat because you are doing even less work. For example, an elite level triathlete may be able to run an 8- minute mile pace and still maintain his or her heart rate in zone one (i.e., very low relative intensity). Running at that speed will require a very generous amount of calories to sustain and most of it will be derived from fat. Alternatively, If I were running an 8- minute mile pace my level of intensity would be much higher and closer to, if not exceeding, the lactate threshold. That would put me at a zone 3 or 4 intensity level (i.e., hard sustainable), which would require utilizing mostly carbohydrates since I’m already exceeding my fat burning zones.

NOW KEEP IN MIND if I weighed the same as the elite athlete we would be burning close to the same amount of total calories to run that 8-minute mile pace. If we both ran an hour the elite athlete will have burned most of his or her calories from fat while I will have depleted much of my carbohydrate stores and very little fat due to “harder training”.

QUICK REVIEW: As exercise intensity goes up so does the overall calorie expenditure, however the fat burn will usually increase only to a limited expenditure rate as other energy systems need to take over. Often, as your intensity approaches and surpasses the lactate threshold, metabolic testing reveals little to no fat calories expended and energy is derived from nearly 100% carbohydrates. So, according to the above analogy you might surmise that I need to slow down if I am going to burn fat and ultimately lose body fat. However, things are not always how they seem. In reality my goal should be to become fitter so that when I run in zone 1 or 2 I am not doing a shuffle step or walk to keep my heart rate down. I do this by training at levels that stimulate continued improvement in my lactate threshold (LT). Training to increase my LT or sometimes referred to as the anaerobic threshold has been shown to be most effective when combining a variety of training levels. Specifically, sometimes I should train at or slightly above the lactate threshold (zones 3-4) to stimulate LT overload adaptations and other times during longer bouts (zone 1-2)to enhance aerobic kinetics and fat burning adaptations. So there are different adaptations at different intensities (i.e., specificity of training).

Special Note: Recovery after the harder workouts is a key to seeing threshold improvements. As my threshold improves so does my sustainable pace and so does my ability to burn more fat calories and the total calories during exercise.

Also, keep in mind the fact that burning off the extra body fat is dependent on how many total calories you expend at the end of the day as compared to how many you take in from food. So the additive effect of all exercise and activity will promote body fat loss.

(This posting was prepared by a colleague of Bob Antonacci’s, Ken Nicodemus, MA Exercise Physiologist.)

At high altitude there is less oxygen in the air and therefore less oxygen in the blood. To compensate for the effects of altitude, the body automatically makes several changes: red blood cells and hemoglobin are increased so that more oxygen can be carried in the blood, respiratory and heart rate speed up to offset the lower pressure of oxygen, and lung size increases to enable more diffusion of oxygen and carbon dioxide. After the amount of red blood cells have been built up, the average cell can last 90 to 120 days. So athletes can feel the benefits from high altitude training, including thicker blood and greater lung capacity, weeks after their stay.

In preparation for racing at altitude, it is ideal to run at that altitude for several weeks before the race for best performance and maximum benefit. A rewarding and beneficial race can still be had without a prolonged altitude training before hand, but realistically an athlete should not expect a personal best performance.

Keep in mind because of dryer air and cooler temperatures, dehydration occurs more frequently at higher altitude, so it is important to remain hydrated. A high carbohydrate, low salt diet allows for better acclimation, and alcohol is best to be avoided as it leads to dehydration.

In a recent interview with Competitor magazine’s Sean McKeon, Big Bear native Ryan Hall discusses the evolution of the marathon and whether or not America can really be competitive again.   Hall says, “It’s time for Americans to rise to the occasion” in order to be competitive on the world stage, and he intends to do just that.   So, how does a self-proclaimed rookie take on the world’s best?  Hall says it’s about being true to one’s self.  “We’ve all got to run our own race.  My coach said just ‘be the best you you can be on that day’ and that’s what I did.”  Hall recently placed third in the Boston marathon and will set his sights on New York in the fall.  Watch the exclusive interview at:  www.competitor.com.

Save $5 off each participant’s registration when groups of 5 or more register together for the Full Marathon, Half Marathon, or Bike Tour. Make a great event even better when you share it with your friends, family and colleagues. You can even use the discounts to sponsor and help out a friend. Spread the love, help our event grow, and have more fun. Register early and save even more.

To get your $5 discount, simply list at least 5 people on the Group Discount Form and attach each person’s regular registration form with each payment discounted by $5. Have more than 5? Just copy and attach more sheets. Have way more than 5 for your large club, school, or business? Contact us for even greater savings.

Check out Big Bear Native Ryan Hall’s recent tweet on Twitter: “My hometown is having a marathon on one of my favorite runs of all time.” Thanks, Ryan. You can see Ryan on this run here. Follow Ryan on Twitter at http://twitter.com/ryanhall3 .

If you missed us in San Diego, don’t despair, you can still Run The Bear - if you dare!  You really have to check us out.   For one thing, we have altitude like none other - really!  This is the highest altitude marathon in Southern California.  That means clean air and blue skies.   Our course is probably one of the most scenic you’ll ever find.  At San Diego, when Ryan Hall was asked, “Where in the world would you most like to run a marathon?”, his response was, “Big Bear!”  So, this is your chance to run a marathon in the backyard of So Cal.  Or, partake in the half, 5K, or the spectacular Cycle Tour that caresses the curves of Big Bear Lake.  Traverse the historic dam, commune with ancient forests and boulders - come up and feel great!  (You might see some wild life, but probably not the bear and rabbit shown here.)  Be welcomed and pampered by our ample aid stations staffed with friendly community volunteers.  Cherish your finisher’s medal that proves you did it - you dared and ran the bear!