http://www.powerbar.com:80/blog/RichardBurgunder.aspx Lastest Blog By RichardBurgunder en http://www.powerbar.com:80/post/richardburgunder/12455/Making_History_XTERRA_Style.aspx 9/19/2011 XTERRA Trail Run Series Regional Championships this season. I've been enjoying an amazing year and am now proudly a 3x XTERRA Trail Run Series Regional Champion. With an impressive age group victory at XTERRA Leave No Trace 21km, which was race seven of seven of the XTERRA Northern Ohio Trail Run Series, I was able to successfully secure my third consecutive trail run series regional championship. I also won the XTERRA Pocono Trail Run Series, which was held in the Pocono Mountains of northeastern PA. I am now the first runner in XTERRA Trail Run history two win titles in two different states in the same year. Earlier in the year, I set out to win five consecutive regional championship titles, and now, that dream is slowly becoming a reality. It's been an incredible ride, to say the least.

My XTERRA Trail Run Series Regional Championship Titles include:

• 2011 XTERRA Northern Ohio Trail Run Series Regional Champion
• 2011 XTERRA Pocono Trail Run Series Regional Champion
• 2009 XTERRA New England Trail Run Series Regional Champion

History Made: Two XTERRA Regional Championship Certificates in 2011 Photo by © Nea Bristol

A recap of results and various media from throughout this epic season:

2011 XTERRA Northern Ohio Trail Run Series Regional Champion

XTERRA Nationals: Burgunder Brings Two Regional Titles to Utah
XTERRA Press Release
Burgunder has a growing list of XTERRA Championships
RunnersWeb.com Press Release
Burgunder Champion
Naples Daily News Press Release
XTERRA Leave No Trace 21km (Northern Ohio Series Race #7) - 6th (1st Male 30-39)
XTERRA Press Release
Former Naples Resident Burgunder Bounces Back From Injuries
Naples Daily News Press Release
XTERRA Oak Hill 8km (Northern Ohio Series Race #6) - 4th (1st Male 30-39)
XTERRA Girdled Road 10km (Northern Ohio Series Race #5) - 7th (3rd Male 30-39)
XTERRA Mohican 19km (Northern Ohio Series Race #4) - 5th (1st Male 30-39)
XTERRA Chapin Forest 8km (Northern Ohio Series Race #3) - 9th (1st Male 30-34)
XTERRA Vulture's Knob 15km (Northern Ohio North Series Race #1) - 6th (2nd Male 30-39)
XTERRA Press Release

2011 XTERRA Pocono Trail Run Series Regional Champion

XTERRA Pocono Trail Run Series Champion: Richard Burgunder
XTERRA Press Release
2011 XTERRA Pocono Trail Run Series Regional Champion
XTERRA Press Release
XTERRA Gouldsboro 10km (Pocono Series Race #4) - 1st Overall
A Breakthrough XTERRA Win for Burgunder at Gouldsboro
XTERRA Press Release
XTERRA Seven Tubs 5km (Pocono Series Race #2) - 2nd (1st Male 30-39)
XTERRA Press Release
XTERRA Mount Pocono 5k (Pocono Series Race #1) - 3rd (1st Male 30-39)
XTERRA Press Release

Misc. XTERRA Races

XTERRA Echothon 10km (Southern Ohio Series Race #1) - 6th (2nd Male 30-34)
XTERRA Press Release
XTERRA West Championship - Trail Run 21km - 12th (3rd Male 30-34)
XTERRA Press Release
USATF Oregon Mountain, Ultra and Trail Press Release

I've made the podium in eleven consecutive XTERRA races and have earned 962 out of a possible 1,000 points in non-championship events, which equates to a 96% winning percentage.

Again, I'd like to thank all of my fans and sponsors for all of your amazing support throughout this journey. I'd like to especially thank PowerBar for their great sports nutrition products that have helped me to keep going through an exhausting travel and race season. Also, I'd like to thank XTERRA for their continued support, and my newest athletic sponsor, Michelob ULTRA. And most importantly, a huge thanks to my amazing family and girlfriend for encouraging me to never give up, no matter what.

See you in Odgen!]]> http://www.powerbar.com:80/post/richardburgunder/11486/Summer_Race_Season_Updates,_another_XTERRA_Trail_Running_Regional_Title,_and_an_exciting_new_athletic_sponsorship_with_M.aspx 7/18/2011 2011 XTERRA Pocono Trail Run Series Regional Champion, which is my second consecutive XTERRA Regional Title. Also, Michelob ULTRA and I have partnered up for an exciting new athletic endorsement opportunity. Additionally, I have started to receive some pictures back from the Nea Bristol photo shoot. With championship season fast approaching, there's a lot of excitement this this year and I'd like to share some exciting new updates with you.
 
Sponsorship and Partnerships

As of late, I have signed an athletic endorsement with Michelob ULTRA. Team Michelob Ultra is comprised of elite and top age group athletes who are advocates of an active and healthy lifestyle. Michelob ULTRA is a superior light beer with only 95 calories, 2.6g carbs, 0.6g protein, and 0.0g fat per 12 oz. Please become a fan of Michelob ULTRA on Facebook!






Race Results
2011 XTERRA Pocono Trail Run Series Regional ChampionXTERRA Press ReleaseXTERRA Mohican 19km (Ohio Series Race #4) - 5th (1st Male 30-39)XTERRA Chapin Forest 8km (Ohio Series Race #3) - 9th (1st Male 30-34)XTERRA Gouldsboro 10km (Pocono Series Race #4) - 1st OverallXTERRA Press ReleaseXTERRA Vulture's Knob 15km (Ohio North Series Race #1) - 6th (2nd Male 30-39)XTERRA Press ReleaseXTERRA Seven Tubs 5km (Pocono Series Race #2) - 2nd (1st Male 30-39)XTERRA Press ReleaseXTERRA Mount Pocono 5k (Pocono Series Race #1) - 3rd (1st Male 30-39)XTERRA Press ReleaseXTERRA Echothon 10km (Ohio South Series Race #1) - 6th (2nd Male 30-34)XTERRA Press ReleaseXTERRA West Championship - Trail Run 21km - 12th (3rd Male 30-34)XTERRA Press ReleaseUSATF Oregon Mountain, Ultra and Trail Press ReleasePittsburgh Climb for Air Stair Climbing Race - 4th (2nd Male 30-39)Empire State Building Run-Up (Stair Climbing World Championship) - 89thCBS Early Show Appearance

I've made the podium in eight consecutive XTERRA races and have earned 680 out of a possible 700 points in non-championship events, which equates to a 97% winning percentage. 
Track & Field Contributor at Access Athletes


I'm continuing to write for Access Athletes as the Track & Field expert contributor. Access Athletes is the trusted educational resource for elite athletes. I interview track & field professional and elite athletes, as well as coaches. Recently, I had the pleasure of interviewing Jamaican 400 Meter Track Star and 2012 Olympic Hopeful Dominique Blake.

Photo Shoot

I have recently shot with world-renowned photographer, Nea Bristol, who specializes in art photography. She is highly trained and skilled in both traditional film photography and fine arts. The pictures will be finalized in the next couple of weeks.

© Nea Bristol 2011

© Nea Bristol 2011

New Company

My new sports consulting and marketing company will be fully launched by the end of summer. The stakes are set very high for this company and we plan on bidding to work the 2012 Summer Olympics in London, along with providing support to many other extreme sporting events globally. 

The company’s niche market will include the extreme, endurance, and adventure sports industries.

New Websites

After almost a year since I took my former athlete site down, I will be launching my new website by early fall. It will be a work of art and has an industrial theme. The new corporate site will also be launched in the near future. 

Once the company is fully launched, I am considering sponsoring a select group of extreme sports athletes to further brand my firm. Stay tuned!]]> http://www.powerbar.com:80/post/richardburgunder/11157/Spring_Race_Season_Updates_and_News.aspx 5/28/2011
Race Results
XTERRA Gouldsboro 10km (Pocono Series Race #4) - 1st Overall
Note: Unofficially the 2011 XTERRA Pononos Trail Run Series Regional Champion
XTERRA Press Release
XTERRA Vulture's Knob 15km (Ohio North Series Race #1) - 6th (2nd Male 30-39)
XTERRA Press Release
XTERRA Seven Tubs 5km (Pocono Series Race #2) - 2nd (1st Male 30-39)
XTERRA Press Release
XTERRA Mount Pocono 5k (Pocono Series Race #1) - 3rd (1st Male 30-39)
XTERRA Press Release
XTERRA Echothon 10km (Ohio South Series Race #1) - 6th (2nd Male 30-34)
XTERRA Press Release
XTERRA West Championship - Trail Run 21km - 12th (3rd Male 30-34)
XTERRA Press Release
USATF Oregon Mountain, Ultra and Trail Press Release
Pittsburgh Climb for Air Stair Climbing Race - 4th (2nd Male 30-39)
Empire State Building Run-Up (Stair Climbing World Championship) - 89th
CBS Early Show Appearance

Sponsorship and Partnerships

As of late, I have re-signed as an ambassador to Team XTERRA Trail Run (XTR) and TCC Adventures. Both XTERRA and TCC Adventures are outstanding organizations that put on some of the most exhilarating and challenging adventure races in the most exotic locations in the world.
XTERRA is on a mission to produce the most recognizable, enjoyable, root slipping, mud hopping, tree ducking, river crossing, hill climbing, dirt on your shirt, sweat in your eye trail runs this side of Grandma’s house! More than 50 races across the U.S. comprise the XTERRA Trail Run Series and offer age group athletes the opportunity to become regional champions. XTERRA will also crown National Champions in Ogden, Utah and World Champions in Oahu, Hawaii.
TCC’s events bring together a community of like-minded runners, travelers, and adventure seekers, providing an opportunity to create life-long memories and lasting friendships one challenging adventure at a time. For nearly a decade we have welcomed runners who embrace new challenges, tough terrain and a deeper connection with other cultures while on a journey of discovery.
In addition, other partnership opportunities are being finalized for the 2011-2012 race season.

Track & Field Contributor at Access Athletes





I'm continuing to write for Access Athletes as the Track & Field expert contributor. Access Athletes is the trusted educational resource for elite athletes. I interview track & field professional and elite athletes, as well as coaches.  Recently, I had the pleasure of interviewing legendary Track & Field Coach and Director of Penn State’s Track & Field programs, Beth Alford-Sullivan. I have also interviewed elite marathoner Darran Bilton of the UK, who has won four consecutive Masters titles at the London Marathon. Recently, I finished interviewing a former NCAA champion sprinter and Jamaican super-star athlete who has their eye on Olympic Gold. Stay tuned for their feature to be published in the very near future!

Photo Shoot

I have recently shot with world-renowned photographer, Nea Bristol, who specializes in art photography. She is highly trained and skilled in both traditional film photography and fine arts. The pictures will be released in the upcoming week.

New Company

My new sports consulting and marketing company will be fully launched in the upcoming month. The stakes are set very high for this company and we plan on bidding to work the 2012 Summer Olympics in London, along with providing support to many other extreme sporting events globally. 

The company’s niche market will include the extreme, endurance, and adventure sports industries. 

New Websites

After almost a year since I took my former athlete site down, I will be launching my new website in the next two weeks. It will be a work of art and has an industrial theme. The new corporate site will also be launched in the near future. 

Once the company is fully launched, I am considering sponsoring a select group of extreme sports athletes to further brand my firm. Also, I will consider bringing on some fall interns to help with market research analysis and sponsorship activation. Stay tuned!]]> http://www.powerbar.com:80/post/richardburgunder/11156/XTERRA_West_Championship_-_Trail_Run_21km_and_Red_Rock_Canyon_Adventure.aspx 4/23/2011 Las Vegas Trail Runs Fast Approaching. After a grueling race throughout the desert, I finished 12th (3rd Male 30-34). While this wasn't my desired finish, I was happy with it after enduring knee injuries throughout winter training. I’m anxiously looking forward to this year’s XTERRA Trail Running season, and many great things are to come.

On the podium for the 30-34 age group, along with the overall winners. Me, fellow XTERRA Ambassador Rachel Cieslewicz (Utah), Jeffrey Moreland (NV), Tracy Joslin (VT) and Fujio Miyachi (Japan)

Lake Las Vegas On Sunday, I helped with the videography of the XTERRA West Off-Road Triathlon Championship. This was another great event, and I had a blast running all around the desert in a 4x4 Pathfinder, covering great athletes such as Conrad and Mel.

The start of the XTERRA West Championship Off-Road Triathlon Following the XTERRA West Championship, I headed out to Red Rock Canyon for some adventure. After hearing so many great things about the natural beauty of this national park, I couldn't wait to see if for myself.

Red Rock Canyon National Conservation Area Red Rock Canyon I arrived at the Red Rock Canyon National Conservation Area a little after noon, and made my first stop at the visitor center to pick-up a map and obtain some information on the park. I decided to fast-pack the Grand Circle Loop, and try out some additional trails.  The Grand Circle Adventure is an 11.37 mile trail that starts at the visitor center and circles around the entire canyon. Over four miles of it goes through the desert, then circles around rugged White Rock Mountain, where big horn sheep, mule deer, and mountain lions roam, then comes down the canyon along the Calico overlooks.  It was an absolutely beautiful experience, and I definitely had my work cut out for me after such a grueling race, and then also running around the desert for hours while doing videography, only hours earlier.  During my adventure, I explored some unmarked trails that added several miles to my trip, and near the end, I started to experience some dehydration issues, but luckily was able to hitch a ride back to my car with some great locals, who also provided me we some additional water, which I was completely out of. Thanks again if you’re reading this! Red Rock Canyon - Calico

Red Rock Canyon Video

Grand Circle Trail Loop - White Rock Mountain Later in the evening, I went out partying and exploring “Sin City” with the group from USA Hostel, where I was staying. We had a fun group, with people from Europe, Australia, and throughout the United States. Our night was wild, from hitting up roof-top clubs through VIP admittance, spending time at numerous casinos and bars, such as The Mirage, New York, NY, The Cosmo, Sapphire (World’s Largest Strip Club), and more.  Luckily, I only came home sunburned, and not broke. For anyone looking for a great adventure and loads of fun, I highly recommend the XTERRA West Championship and Lake Las Vegas Trail Runs. For more information on XTERRA Off-Road adventures, visit their site at XTERRAPlanet.com Hope to see you there next year!

]]> http://www.powerbar.com:80/post/richardburgunder/11155/2011_Fight_for_Air_Climb_-_Pittsburgh.aspx 3/23/2011 Gulf Building in Pittsburgh. The Fight for Air Climb has risen over $51,000 so far to benefit American Lung Association programs. Great job everyone!

Our team rocked! 1st place overall Male, 1st place overall Female, top fundraising team, top fundraising individual, largest team, most team spirit!

]]> http://www.powerbar.com:80/post/richardburgunder/11154/2011_NYRR_Empire_State_Building_Run-Up_and_CBS_Early_Show_Appearance.aspx 3/23/2011

The CBS Early Show LIVE in NYC!

Elia and I inside the CBS Studios

CBS Early Show NYRR Empire State Building Run-Up Powered by MMRF Special Video
Several West Coast Labels athletes and I who were competing in the Empire State Building Run-Up had the amazing opportunity to be on CBS's Early Show LIVE in NYC on Saturday morning with Lonnie Quinn and Rebecca Jarvis!

Trevor Folgering (Canada Stair Climbing Association Founder) and I. Trevor placed 2nd OA at the 2010 CN Tower Race.

The start of the men's invitational. Photo by NYRR © 2011

The start of the women's invitational. Photo by NYRR © 2011

A cool picture of me taken by Reuters © 2011 via Yahoo News

A great video of the race via ESPN

Hurting! Photo by NYRR © 2011

The West Coast Labels Team

Javier Santiago (Mexico) and I

Trevor (Canada), De'Vang, Mark and I

In the men's division, Thomas Dold of Germany won for the 6th straight time - reaching the top in 10 minutes, 10 seconds.  Alice McNamara of Melbourne, Australia - a medical student and a member of Australia's national rowing team won the women's division with a time of 13 minutes, 3 seconds.
NYRR Empire State Building Run-Up FAST FACTS:

• The race climbs 1,050 feet, or approximately 1/5 mile.
• The 86 flights have a total of 1,576 steps (18-19 steps per flight).
• Soaring 102 stories and 1,454 feet above Midtown Manhattan, the Empire State Building is the world's most famous office building, and the tallest building in New York City.
• More than 400 people participated in the 2011 race, representing 25 states and 17 countries.
• Since the inception of the race in 1978, there have been 4,396 finishers.

]]> http://www.powerbar.com:80/post/richardburgunder/11153/2011_Empire_State_Building_Run-Up_Invitation.aspx 1/13/2011 5th consecutive year, to compete in the Empire State Building Run Up, known as the Olympics of stair climbing. My girlfriend, Lauren, was also invited and will be representing Argentina in the women’s world championship. This is such a humbling experience because only a couple hundred athletes are invited out of thousands of applications from around the world. The race consists of a world-class field, with a very diverse group of athletes present. The world championship event is scheduled for Tuesday, February 1st at 10:30 am.

Copyright © 2010 NYRR

]]> http://www.powerbar.com:80/post/richardburgunder/11152/A_Setback_at_the_2010_XTERRA_Trail_Running_World_Championship.aspx 12/10/2010 XTERRA Trail Running World Championship. During the morning of the race, I was overwhelmed with feelings of excitement and nervousness. While I was very well trained, going into this year's race (even better than the previous two years), I did have other issues at to be concerned about. A prolonged lung infection obtained over Thanksgiving, which now appears to be Bronchitis, would later create some big headaches for me. I arrived in Hawaii on Wednesday and had four full days before the race, which was great. During that time, I went snorkeling at Hanauma Bay Nature Preserve and swim with six sea turtles, which was an amazing experience itself, enjoyed a couple of great ocean- side breakfasts, some long runs on the beach, experienced the local nightlife and culture, did some surfing, swimming, made a trip to Diamond Head, and relaxed. 

The Ka'a'awa Valley, one of Oahu's most beautiful valleys

On race morning, I helped Team Unlimited out with coordinating the shuttles to the race and we were off to Kualoa Ranch by 7 a.m. About an hour later we arrived and I prepared for the race. There was a lot of excitement, with more than 1,500 runners from 30 states and seven countries participating in the 5, 10, and 21km events. I took the time to catch up with some friends and other athletes prior to the race and felt pretty confident. A little after 9 a.m., the cannon fired and we were off!

Leading a group up an early climb. Copyright © 2010 Scott Dunlap

The start was incredibly fast this year, and I decided not to go out as hard as I have the previous two years. I quickly settled into a comfortable pace, and held my own, in about 25th place, through the first three miles. During the first large climb things were looking good and I only had a little trouble breathing. However, after a couple of miles into the race, and especially once the pace picked up on the flatter and downhill terrain, I started to have difficulties breathing and getting enough oxygen to my muscles. This wasn't a surprise to me at all, as I had some issues during my runs throughout the week in Hawaii. There was still too much congestion, and I knew that I was in trouble. After proceeding down through the Ka'a'awa Valley, I started to lose many places as my pace slowed down. A couple of miles after hitting the next long climb, that over looks the Pacific, I felt completely zapped of energy and my legs were very heavy. At this point, I made a very hard decision and decided to drop out of the race. I was having too many complications with my breathing and didn't want to put any additional or unnecessary shock to my body. The last thing I'd want, would be being sidelined for several months. This was a very difficult thing for me to do, and I question it now, but there's a lot to look forward to next year. I have some big plans and 2011 is going to be an amazing year!

Taking in a beautiful sunset over the Pacific from Waikiki Beach

Enjoying the famous (and incredibly delicious) breakfast buffet at Duke's Restaurant & Barefoot Bar, with an amazing view of Diamond Head in the background

Snorkeling with sea turtles and other abundant marine life found at Hanauma Bay Nature Preserve, one of the most spectacular natural resources in Hawaii

Waikiki and Diamond Head, a volcanic tuff cone on the Hawaiian island of O?ahu and known to Hawaiians as Le?ahi

Diamond Head

Sunset over the Pacific, from Waikiki Beach

Congrats to all athletes and thanks again to XTERRA, for putting on another world class event. Also, thanks to all of my family, friends, sponsors, and fans for your unparalleled support, in both good times and bad. Let's make 2011 one for the books!]]> http://www.powerbar.com:80/post/richardburgunder/11151/2010_XTERRA_Trail_Running_World_Championship_Preview.aspx 11/23/2010 XTERRA Trail Running World Championship. The world class race will be held in the majestic Kaaawa Valley at Kualoa Ranch, located on the northeastern side of Oahu. While I’m very excited about the upcoming race, and trip to Hawaii, I am also a little nervous. Despite high expectations for myself, in everyday life and in sports, I am traveling as a realist, rather than the overly confident optimist, that I normally am. To sum it up, at best, this past year has been full of many major transitions and humbling experiences. On a positive note, athletic-adventures have taken me to the exotic jungles of Central America, the ancient and mist covered mountains of Marunuma, Japan, and now back to tropical paradise, in Oahu, HI. I have also discovered some new endeavors that I'd like to pursue and see where they might take me.

Kaaawa Valley/ ©Gorinsky

Between injuries, undesirable circumstances, and pursuing other engagements, it’s been difficult to have a solid race season. The year started off well in February, with a new PR at the Empire State Building Run-Up. I was happy with that performance, especially for the fact that I only trained for two out of the six weeks leading up to the event. However, I would encounter numerous setbacks throughout the year, and was also forced to scratch from over ten events.  After becoming frustrated, I went on to test myself in the most grueling and exotic race that I’ve ever competed in, XTERRA Japan. While I had amazing experiences in Marunuma, Tokyo and on Mount Fuji, I suffered from another health-related blow, which would sideline me for over a month.

Coco and I surfing at Manual Antonio Beach in Costa Rica

However, thanks to my completely awesome girlfriend, who’s a former member of Argentina's number-one ranked women's rugby team and is on her way to a MD in international medicine, I’ve been able to get back in the game. She has been a tremendous supporter and motivator. I also thank my family, friends, sponsors, and partners for all of your encouragement and support over the years, which has greatly impacted my life, on a positive note.  With a 33rd place finish in 2008, and a 4th place Men’s 30-34 age group finish in 2009, only time will tell what my fate will be for this roller-coaster of a year.
Good luck to all XTERRA athletes participating in Sunday’s race! Have fun and live more!]]> http://www.powerbar.com:80/post/richardburgunder/11150/Team_Compex_Athlete_Spotlight_–_October_2010.aspx 10/27/2010

Team Compex is comprised of 50 top age group athletes who primarily compete in the sports of triathlon, running and cycling. They possess a strong passion for their sport and are dedicated to representing Compex through their athletic achievements and act as brand ambassadors in their local communities. Meet the Team!

Team Compex Athlete Spotlight - October 2010

Team Compex eNews Featured Athlete - October 2010

About Compex

Compex is the The global leader in electrostimulation. Over the past 20 years, Compex has developed into the leader in electrotherapy through extensive research and innovation. Compex’s flagship electrostimulation devices have become an essential ally to health care professionals and the most demanding athletes. ?It is now a widely known training technique, used for physical preparation, muscular recovery, and injury prevention.

To learn more about Compex, and the best muscle stimulators in the athletic industry, please visit www.shopcompex.com]]> http://www.powerbar.com:80/post/richardburgunder/11149/2010_Tussey_Mountainback_50_Mile_Relay_and_Ultramarathon.aspx 10/21/2010

Running along the beautiful countryside and fall foliage during leg #10 After running on several competitive relay teams that were affiliated with the Penn State Triathlon Club, I decided to test myself on this unforgiving course in the 2008 and 2009 USA 50 Mile National Championships. With one team course record that still stands, and several top three category placements in the relay division, I was successful in the ultramarathon with 9th and 12th place finishes, respectively. However, competing in the ultra just isn’t as fun as being part of a relay team with some great friends and old teammates! Our team, Wolfpack of 6, finished 5th OA in the mixed open division. The fall foliage was absolutely amazing and it was another fun weekend in Happy Valley and at Penn State! Congratulations to everyone who participated in this year’s race, and thank you Mike Casper for, once again, putting on a world-class event in the greatest place on earth!

Mount Nittany Overlook of Penn State and Beaver Stadium

]]> http://www.powerbar.com:80/post/richardburgunder/11148/2010_XTERRA_Japan_Championship_–_Trail_Run_30km_–_Running_with_the_Samurai.aspx 9/10/2010

Welcome to Japan!

Oku-Nikko Marunuma

Lake Marunuma

My overall experience in Japan was amazing! Marunuma was beautiful and I was able to feel the ancient history behind it. On Saturday morning, I took the subway from the Sakura Hotel Jimbocho, only a three minute walk from Jimbocho station, located in Central Tokyo, to Tokyo Station to meet Miwa of XTERRA Japan, along with some other XTERRA athletes, to catch the shuttle to Marunuma. Tokyo Station is huge and very new, with many similarities to New York City's grand Central Station. The area surrounding Tokyo Station was booming, with many new buildings going up. The bus trip to Marunuma was exciting and we went through a lot of back country, consisting of large, steep, and jagged mountains. There was mist surrounding many of them, the roads were extremely winding at times, and the surrounding landscape was beautiful.

Sakura Hotel Jimbocho

Miwa of XTERRA Japan

Upon the shuttle bus terminating at the Marunuma Kogen Pension Village, I was greated by the owner of the lodge and some other athletes. Everyone was very friendly and helpful. The Pension was very traditional and included a great five course Japanese dinner and breakfast.

A Colorful Quilt at the Marunuma Kogen Pension Village

My Room at the Marunuma Kogen Pension Village

My Race Bib - No. 229

Kanko So Resort

Upon entering the building, Japanese culture calls for removing your shoes at the doorway. After the race, athletes cruised over to the hot source Marunuma "Lake Villa Ring" for some public bathing.

Pre race meeting and prayer at Marunuma Kogen
I was in complete awe as the shuttle from the Pension Currants lodge descended down into the valley. The first thing that struck my attention was the turquoise blue crystal clear lake and the fog hovering the surrounding mountains. It was so surreal. The entire valley was striking with majestic beauty and there was a lot of positive energy among the athletes.
At 7 a.m., following a pre race meeting and prayer, we were off at the sound of the horn! The trail run course itself was by far the most scenic and difficult race that I’ve ever competed in! It was much harder than XTERRA Trail Run Worlds and some of the views of the valleys and mountains were breathtaking! The course was a real meat grinder and definitely did your body in. I was completely in shock after we broke the first tree line only to see an extremely steep and narrow single track trail proceed up to the summit of Mount Nikko-Shirane, a peak at 2,578 m (8,458 ft)! The climb up the first mountain was exhilarating and the surrounding beauty took my mind off of the grueling race course. It was difficult to even focus on the race with the eye catching views of a deep crater lake below, fog –filled valleys and lush-green forest throughout. Ascending the peak was a huge relief itself, and the descent was extremely challenging (unless you were a mountain goat)! There were large jagged rocks found everywhere that created hurdles for us as we descended the mountain via the run off channels.

A Japanese female athlete ascending Mount Nikki Shirane

A Japanese male athlete ascending Mount Nikki Shirane
However, the most unexpected part of the race came several kilometers later when we had to ascend another very large and rugged mountain! Most of the trails were very narrow with an abundance of loose rock, and many jagged boulders that created all kind of obstacles.  The first climb started shortly after the start of the race began at roughly 1,300m and went up to 2,700m, or almost 9,000ft!

The first 10k was so technical that it took us almost 1:45 minutes to reach (I was running with about 15 others who made up the lead pack at this point). We hit the first aid station at this point and then continued into the forest, via root and rock filled muddy trails, for several kilometers, before heading onto an exhilarating single track switch back trail up the mountain to the first tree line. The trail was very narrow and had many small cliff faces along the edges. There were also a lot of hikers on the trail and the comradery was exceptional. Despite language barriers, I had no problem telling that many people were giving us an immense amount of encouragement along the way. Many of the Japanese hikers were smiling at us, along with giving occasional thumbs up. I think that they were either impressed with us, or thought we were all completely insane!

The race was long, and provided all kind of excitement and suspense along the way. There were several unique aspects about the course and it took us through some spectacular country. One of the cool things about the race was that most of the course went through very remote areas, including an active volcano. The final 10km was mostly downhill and differentiated greatly from the first 20km. At the 2nd of two aid stations, we descended the mountains via steep ski trails, hit a single track dirt trail, and then circled the beautiful, turquoise- blue, lake Marunuma before heading back into the resort area to finish. I had a great final 10km, passing almost 20 runners, including 5 in the final 5km. Approaching the finish, I put in a strong kick and was able to make up two more spots within the final 50 meters, and was very happy with the last third of my race. I never realized that I lost that much ground on the second climb and descent.

Lake Marunuma

I must say that I never thought this course would have been this challenging and totally underestimated it. The consecutive and extreme climbs took quite a toll on my body, along with not having access to nutrition. During the second climb, I bonked very hard and was blacking out. Several Japanese athletes let me drink electrolyte based water from their bags. I should have known better, especially since the vast majority of athletes lined up at the start with hydration packs and various nutrition supplements! There were only two aid stations due to the remoteness of the race. However, the natural spring water along the way was like an oasis in the middle of nowhere!

XTERRA Japan Championship - The Finish Line

XTERRA Japan Championship - The Course Map

XTERRA Japan Championship - The Finish Line
My finish was 55th out of 230 and the official time was 5:24:07 with a pace of 17:23 minutes per mile (second major climb kicked my butt)! The average finishing time was well over 6 hours for the 30km course. My pace in this race was almost double than what it was for the 2009 USA 50 Mile National Championships held in the mountains of Boalsburg, PA, which was over 30 miles further, and on a very difficult course as well! Also, I was the only American finisher in the race. I give the Japanese a lot of credit for their discipline and exceptional athletic ability. I was completely amazed by how competitive so many athletes were in such a grueling event. I now realize why this race is considered to be one of XTERRA’s most difficult courses in the world!

Kim and I

Kim is a Japanese athlete who's originally from Tokyo that I met at the hotel in Manuramu. He's a great athlete and has lived in Texas.

Upon completion, finishers were greeted by trout grilling over an open fire spit

This small shop at the Kanko So Resort had great ice cream and noodle dishes. Post race, I bought a large noodle dish that was absolutely excellent.

The XTERRA Japan staff was awesome and very helpful – especially Mai and Miwa. Miwa took us to the race from Tokyo station via shuttle. I stayed in a nice little lodge in Marunuma, which the owner made us a five course Japanese meal the night before the race, and also breakfast. Additionally, he also took us to the start the next morning. He was very nice, and the hotel gave us authentic Japanese robes as a gift.

Traditional Japanese Music and Post Race Festivities

Mt. Fuji from the Tokyo Bus near Fujinomiya Station
The following morning, after being back in Tokyo, I got up early and took the bus to Mount Fuji. Mount Fuji is a dormant volcano, which most recently erupted in 1708. It stands on the border between Yamanashi and Shizuoka Prefectures and can be seen from Tokyo and Yokohama on clear days.The ride out wasn’t too bad and it only took about one hour. I arrived at the 5^th Station (Gogoen Rest House) at 10:30 am and started my climb at 11. The fifth station on Mt. Fuji is located at an altitude of 2,305m (7,562ft) and is also the home to the Komitake Shrine - residence of Mt. Fuji's protective god - as well as a large number of souvenir shops and restaurants. Most climbers choose to climb Mt. Fuji from the 5th Station. The hike from the 5th Station to the summit takes approximately 5-7 hours depending on one's pace, so many climbers choose to start at 10pm and climb through the night to reach the summit in time to see the sunrise. The hike back down to the 5th Station takes from 3-5 hours. This was a very interesting place and there were a lot of climbers from all over the world. Things were bustling at the station with many people coming and going, unique little shops, some small restaurants, and people congregating together. Japanese people love Mount Fuji, calling it Fuji-san. It's a dream for many people to climb up Mount Fuji.

Hello Kitty Welcome!!

Japanese kids ready to embark on the journey of a lifetime to the summit of Mount Fuji

Views of the summit from the The fifth station on Mt. Fuji

The Komitake Shrine - residence of Mt. Fuji's protective god

Happy Japanese Climbers

The gates to Mt. Fuji
Climbing Mount Fuji, especially less than 24 hours after an extremely grueling race, was much harder than I imagined. The air was thin and I felt dizziness starting to set in early in my climb. The mountain was very steep and most of the Yoshida Guchi Climbing Trail was a switchback, but some parts consisted of a steep vertical climb, which required holding onto chain ropes or gripping large rocks. It was very technical at times, but manageable without any serious climbing equipment. There were several huts along the Trail, which are used as overnight shelters, aid stations, and serve some food and drinks, but for a very high price. None of the shelters have any communication devices linked to those at lower altitudes. Along the way up, I talked to many hikers whom were very excited about their climbing experiences. Some asked me to pose in pictures with them, which was a lot of fun! The panoramic views were breathtaking and the general environment was very interesting.

Started my ascent up Mt. Fuji at 11 am on August 30, 2010 via the Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Making some new friends along the way

Panoramic views above the clouds from the Mount Fuji - Yoshida Guchi Climbing Trail

Panoramic views above the clouds from the Mount Fuji - Yoshida Guchi Climbing Trail
However, my climb to the summit almost turned fatal when I developed severe altitude sickness and almost completely lost consciousness.  I started feeling sick around the 8th station and took some rests, but then started to get very ill. I tumbled down to the previous station and collapsed, but got some portable oxygen, which didn’t work. It was so scary, my body was shutting down and went into a cold sweat, but luckily, the owner of the hut brought out medical equipment and a real oxygen tank, and I slowly recovered after about 30 minutes or so. I initially thought it was a combination of ascending the mountain too quickly, over exertion from the race, low calorie count, or possibly more. The day prior, during the race, I felt a little sick at times, which could have been a combination from over exertion and altitude – especially since a lot of the race was well above 6,000ft. My experience at the shelter was extremely traumatic, and I’m shocked that it shook me up as much as it did. The people who owned the hut didn’t speak English and there were some language barriers, which caused me to further panic when I first arrived. I also didn’t have enough Yen, so they refused to give me anymore medical equipment, water, or food unless I paid them. Fortunately, the presumed owner stepped in and provided the oxygen tank, sleeping bag, and warming packs. I even got yelled at as I collapsed down onto a table! However, after I made my recovery, we were able to make arrangements via credit card for the goods and they gave some extra food to me for free. The people ended up being very helpful and friendly after all, and most likely saved my life. Climbing Fuji at the fast pace that I was, along with the over exertion from the race, all played part in the acceleration of my illness. Upon arriving at the mountain, I never let myself get acclimated to the thin air for as long as I was supposed to, which is at least 30 minutes suggested at base camp, and numerous rest at each shelter. Instead, I kept pushing through. Later after arriving back in the US, I continued to have some difficulties dealing with what happened, and also experienced numerous panic attacks.  After an ER visit a couple days upon returning from Japan, I learned that I actually suffered from High altitude pulmonary edema (HAPE), a life-threatening form of non-carcinogenic pulmonary edema (fluid accumulation in the lungs) that occurs in otherwise healthy mountaineers at altitudes typically above 2,500 meters (8,200 ft).

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

Mount Fuji - Yoshida Guchi Climbing Trail

On the descent around 11,000ft

On the descent around 10,000ft

Panoramic views above the clouds from the Mount Fuji - Yoshida Guchi Climbing Trail

Panoramic views above the clouds from the Mount Fuji - Yoshida Guchi Climbing Trail

The panoramic views above the clouds were absolutely amazing. I was very fortunate to have a clear day, especially since extreme weather conditions are common at higher elevations.
Despite the scare, the mountain was still an amazing experience.  I thoroughly enjoyed meeting so many people from all over the world. I met many interesting and nice people, who were friendly and made great hiking companions.

Outside of my time in Marunuma and on Mount Fuji, I was able to see a lot of Central Tokyo. Only a minutes’ walk from the hostel that I was staying at was the Tokyo Imperial Palace, Kitanomaru National Garden, Yasukuni Shrine ????, Tokyo Metropolitan Art Museum, and many other fascinating places to see. The local food was excellent and I loved the noodle dishes and curry. My hostel was situated right by the Imperial Palace, Yasukuni Shrine ???? and the Yushukan Museum, a military museum in a large Western-style building, on one side of Yasukuni Shrine. The location was great, which made seeing a lot in a short time period possible.

Kitanomaru National Garden

The Yasukuni Shrine ????

The Yasukuni Shrine ????

The Yasukuni Shrine ????

The Yasukuni Shrine ????

The Yasukuni Shrine ????

The Yasukuni Shrine ????

The Yasukuni Shrine ????
The Yasukuni Shrine ???? is a Shinto shrine located in Chiyoda, Tokyo, Japan. It is dedicated to the kami (spirits) of soldiers and others who died fighting on behalf of the Emperor of Japan. Currently, its Symbolic Registry of Divinities lists the names of over 2,466,000 enshrined men and women whose lives were dedicated to the service of Imperial Japan, particularly to those killed in wartime. It also houses one of the few Japanese war museums dedicated to World War II. There are also commemorative statues to mothers and animals who were sacrificed in the war.

Tokyo Imperial Palace ??

Tokyo Imperial Palace ??

Tokyo Imperial Palace ??

The Imperial Palace (near Tokyo Station) is where the Emperor and the royal family reside. Surrounded by a moat, in which swans have made their home, and traversed by a beautiful "double bridge," the palace is made up of many buildings that have been reconstructed several times. Most of the palace is closed to the public on all but two days of the year (January 2nd and the Emperor's birthday on December 23rd). But visitors can still walk around the moats and some of the gardens and catch glimpses of some of the structures inside.  The 284-acre Imperial Palace grounds are covered mostly by lush forests and gardens. It occupies some of the world's most valuable real estate. At the height of the Bubble Economy in the 1980s, it was said this land worth more than the entire state of California.
I left Japan on Tuesday, August 31^st from Narita Airport and had an amazing trip back. Shortly after takeoff, I was fortunate enough to view the sun setting over Japan and the Pacific Ocean. This view was remarkable. Hours later, my Air Canada flight, bound for Toronto, flew over southern Alaska during sunrise. Looking down and seeing the glaciers, fourteen thousand foot snow covered peaks, along with the icebergs, was a phenomenal sight that I’ll never forget.

Thank you to my family, my girlfriend Coco, friends, supporters, sponsors, and everyone else for your amazing support and encouragement along the way. It means a lot and I’m very grateful for everything that you’ve given me. This trip was an exhilarating experience that I’ll never forget.

For another great recap of my experience in Japan, please see the cool article “An American Runner in Japan” that has recently appeared in XTERRA NEWS, September 15th edition.

For more information about this event, or the XTERRA World Tour, please visit XTERRA Planet or XTERRA Japan.
]]> http://www.powerbar.com:80/post/richardburgunder/11147/XTERRA_Japan_Championship_Preview.aspx 8/25/2010 In less than a week, the 5th annual XTERRA Japan Championship will kick off in historic Marunuma Kogen, Japan! The world class off-road triathlon and 30km trail running championships will be held in the majestic Marunuma Kogen (sometimes known as 'Malnuma'), located in the northeastern area of Gunma Prefecture. With the magnificent Mount Shirane as a background, Marunuma Kogen is well-known as offering excellent skiing and outdoor adventure. The surrounding area is also full of ancient history, especially the town of NIKO. There will be a lot of elevation gain as the course goes up several steep climbs throughout mountains, open fields and dense forest. Last year, several hundred athletes from all over the world participated in the off-road triathlon, 10km, and 30km events. This will be my 5th XTERRA championship level event that has been highlighted by strong finishes at the 2008 and 2009 XTERRA Trail Running World Championships and winning the title of 2009 XTERRA New England Trail Run Series Regional Champion.

Marunuma, Japan

Mount Kusatsu-Shirane

XTERRA Japan Championship Preview:
This year’s race will feature quite a few elite and amateur athletes from all over the world, representing numerous countries.  The event has grown tremendously over the past several years, and a diverse, strong field is expected.


Schedule of Events:Saturday, August 28^th


XTERRA Japan Championship
SWIM: 1200m / MTB: 25km / Trail Run: 10km

XTERRA JAPAN DUATHLON
1ST RUN: 1.5km / MTB: 25km / 2nd RUN: 10km

XTERRA RELAY
SWIM: 1200m / MTB: 25km / Trail Run: 10km

08:30- Registration
10:40- Mandatory Briefing
12:10- Championship & Relay start
12:20- Duathlon start
17:30 Course Closure
18:15- Award Party

Sunday, August 29^th

XTERRA TRAIL RUN
Trail Run: 30km

XTERRA light TRAIL RUN
Trail Run: 10 km

XTERRA KIDS&LIGHT
SWIM: 200m / MTB: 4km / Trail Run: 2km

XTERRA FAMILY WALK
Walk: 5km

05:30- Trail Run Registration
06:30- Trail Run Mandatory Briefing
07:00- Trail Run start
07:10- Light Trail Run start
07:30- Family Walk start
08:00- Kids&Light Mandatory Briefing
09:00- Kids&Light Start
11:30- Kids&Light/Light Trail Run Award Ceremony
15:00- Trail Run Award Ceremony

For more information, contact Mai Chiku at XTERRA Japan.

Mai Chiku
XTERRA Japan Office
office@xterrajapan.net
c/o ATHLONIA Corp.
1F, 17-10 Sarugaku-cho,
Shibuya-ku, TOKYO
JAPAN 150-0033
TEL: 03-6277-5131
FAX: 03-6277-5132
URL: www.athlonia.com

http://www.xterrajapan.net

About the XTERRA Trail Run Series:

XTERRA is on a mission to produce the most recognizable, enjoyable, root slipping, mud hopping, tree ducking, river crossing, hill climbing, dirt on your shirt, sweat in your eye trail runs this side of Grandma’s house!

More than 50 races across the U.S. comprise the XTERRA Trail Run Series and offer age group athletes the opportunity to become regional champions. We’ll also crown National Champions in Bend, Oregon on September 13 and World Champions in Hawaii on December 6.

Along the way XTERRA Trail Runs give back to the community by involving not-for-profits as beneficiaries at our events.]]> http://www.powerbar.com:80/post/richardburgunder/11146/TEAM_XTERRA_Trail_Run_(XTR)_Ambassadorship.aspx 7/8/2010 XTERRA Team Ambassadors are a select group of amateur athletes from across the US. They embody the soul and spirit of XTERRA. Through their daily activities, their love of the outdoors and their zest to live more, these avid supporters define the XTERRA lifestyle. Being part of Team XTERRA is a tremendous honor and a humbling experience.  Since being introduced to XTERRA in 2008, through my friends Michelle and Brody at XTERRA's Nottingham Xduro, I've fallen in love with the extreme sports nature of XTERRA Trail Running, and the amazing people who make up the XTERRA family. Over the last couple of years I've made some great friends, met many interesting people, have had the opportunity to travel extensively to exotic places that I otherwise wouldn't have had visited, and have gotten to know the Team Unlimited staff on a first name basis. I've had many exhilarating experiences since competing in XTERRA's Trail Running World Tour, for which I am grateful.  You can view my XTERRA Ambassadors bio at XTERRA Community.

ABOUT XTERRA TRAIL RUNNING

XTERRA is on a mission to produce the most recognizable, enjoyable, root slipping, mud hopping, tree ducking, river crossing, hill climbing, dirt on your shirt, sweat in your eye trail runs this side of Grandma’s house!

More than 50 races across the U.S. comprise the XTERRA Trail Run Series and offer age group athletes the opportunity to become regional champions.

The 2010 XTERRA Trail Run Series features runs across the country ranging from 5km to 25km.

The Series is grouped into geographic regions, and each region has anywhere from 3-to-7 races that runners can compete in and accumulate points towards their regional championship.

Regional Champions are awarded free entry into the XTERRA Trail Running National Championship - an off-road half-marathon to be held in Bend, OR.

There are also several Xduro's (endurance trail runs ranging from 18-to-42km in distance) in the U.S.  and each one qualifies runners to compete in both the XTERRA Trail Running National and World Championship events.

XTERRA trail runs have also gone global with off-road half's in such exotic locations as Brazil, New Zealand, Japan, Italy, France, Switzerland and the United Kingdom.  At the end of the year, runner's from all over the world will unite in the majestic Kaaawa Valley at Kualoa Ranch on the island of Oahu for the ultimate Xduro - the XTERRA Trail Run World Championship on December 5, 2010.

Since racing in the XTERRA Trail Run Series, there's been many highlights. They include:

XTERRA HIGHLIGHTS:

• 2009 XTERRA New England Trail Run Series Regional Champion
• 4th Male 30-34 at 2009 XTERRA Trail Run World Championship
• 33rd OA at 2008 XTERRA Trail Run World Championship
• 2x Top 20% finisher at XTERRA Trail Running World Championship
• 2x Top 20% finisher at XTERRA Trail Running National Championship
• Competed in 8 events in six different states in 2009
• Competed in 9 different states since 2008

MEDIA HIGHLIGHTS:

• XTERRA Planet Magazine “Tracking the Tribe: Ambassador Rich” Featured Athlete [6/2010]
• First athlete named to the XTERRA Trail Run (XTR) Ambassador Program [5/10/2010]
• XTERRA Trail Run Worlds Press Guide Featured Athlete [12/6/2009]
• XTERRA Trail Run Nationals Press Guide Featured Athlete [9/13/2009]
• XTERRA Trail Mix Newsletter “Runner Spotlight” Featured Athlete [6/10/09]
• XTERRA Trail Run Worlds Press Guide Featured Athlete [12/7/2008]
• XTERRA Trail Run Nationals Press Guide Featured Athlete [9/27/2008]

XTERRA Planet Magazine “Trail Runner Spotlight: Ambassador Rich” Featured Athlete - June 2010

One of my greatest XTERRA experiences has been being crowned the 2009 XTERRA New England Trail Run Series Regional Champion, where I won the Men’s 30-34 age group, and also the overall series points total. Another fond memory of XTERRA Trail Running has been the amazing experience of competing at Trail Run Worlds twice, in both 2008 and 2009. For me, the inaugural XTERRA Trail Run World Championship, held in 2008, was highlighted by finishing 33rd out of 358, or the top 10% overall. While my overall performance at the 2009 World Championship wasn’t as strong, I did manage to finish 4th out of 36 in the men’s 30-34 age group, as the second American, respectively.
RACE GOALS:

Some of my future aspirations, when it comes to XTERRA Trail Running, include, but is not limited to, winning several regional championships, and being a top 10 finisher at World Championships. I’d also like to medal in my age group at Trail Run Worlds. Additionally, my focus will be on the XTERRA Trail Running World Tour while educating, encouraging, and informing others about XTERRA – Trail Runs, Off-road Triathlon Races, Foundation, Gear and other XTERRA products.

I hope to see you at an XTERRA event sometime soon! Live More!

Learn more at http://www.xterratrailrun.com]]> http://www.powerbar.com:80/post/richardburgunder/11145/2010_Team_Compex_Sponsorship.aspx 5/14/2010
As of April 2010, I'm happy to announce Compex® Muscle Stimulators as a new athletic sponsor for the 2010 race season. Compex is the leader in Neuromuscular Electrical Stimulation (NMES) and wants to educate the active consumer on the importance of attaining maximum muscle performance and recovery. I'm excited about incorporating Neuromuscular Electrical Muscle Stimulation (NMES) technology into my 2010 training and racing. Compex can help endurance athletes achieve the highest level of performance possible.

NMES enables users to exercise more muscle fibers in less time by reproducing the body’s natural process of voluntary muscular contractions with high-intensity “optimal” electrical impulses. Numerous clinical studies conducted over 20 years have proven that when Compex is applied to the motor nerve, it provokes a deeper and more complete muscle contraction than what can be attained through standard voluntary training or activity.

NEW Compex Sport Elite

The Sport Elite is our newest Muscle Stimulator is recommended for the competitive/high performance athlete that has a rigorous training and exercise regimen. It features a total of 9 programs and 5 levels of progression will keep elite athletes challenged with every training session resulting in a true competitive advantage!

Compex Sport Elite 4 Training Programs:

Endurance Program

• Helps you cope with long-duration aerobic activities and increases muscle resistance to fatigue by building slow-twitch muscle fibers

Resistance Program

• An all-around program for endurance and strength, building both slow-twitch and fast-twitch muscle fibers

Strength Program

• Increases sheer muscle strength better than conventional weight lifting alone, with less risk of muscle-tendon injury

Explosive Strength Program

• For developing short bursts of power without the traumatic or violent movements associated with conventional training

And 5 additional programs:

Potentiation Program

• Warms up muscle faster without psychological, muscular or cardiovascular fatigue.

Active Recovery® Program

• Facilitates relaxation of muscles and reduces muscle soreness and stiffness following competition or demanding workouts

Recovery Plus® Program

• Does not contract the muscle. Helps clear lactic acid and increase blood flow at lower frequencies -perfect for muscles that are fatigued after a vigorous workout or competition..

Pre-Warmup Program

• Does not contract the muscle. Runs at a frequency specifically targeted to increase blood flow that oxygenates the muscles prior to a workout or competition. This program is recommended if there is any risk of cramp.

Massage Program

• Electrostimulation develops the blood capillary network of the exposed muscles. This improves irrigation and oxygenation.

Compex Sport Elite Kit includes: Compex Sport Elite Muscle Stimulator, Battery Charger, CD with User Manual, Electrode Placement Guidebook, Carrying Case, Easy Snap Electrode Lead wires (set of 4), 2"x4" Easy Snap Gel Electrodes (2 packs of 2) and 2"x2" Easy Snap Gel Electrodes (2 packs of 4)

Reach Your Goals When Training with Compex Sport

• Cyclists - Improve Endurance
• Runners - Recover Faster and Avoid Muscle Injury
• Triathletes - Build Muscle and Increase Strength
• Sprinters - Gain Explosive Speed and Power
• Football Players - Increase Your Maximal Strength
• Baseball Players - Get Quicker to Your Strength Threshold
• Basketball Players - Develop Quick Reactivity and Forceful Response
• Other Athletes - Enjoy all these benefits and more!

No matter what Sport Elite you are into they all require different physical preparation to achieve peak performance. Speed, Strength, Explosive Power, Resistance, Endurance and Muscle Recovery.
With Compex Sport Elite, you can tailor your training program to suit your exact needs.

How Electrical Muscle Stimulation (EMS) Works

Electrical Muscle Stimulation (EMS) reproduces the body’s natural process of voluntary muscular contractions with “optimal” electrical impulses. When an electrical impulse is applied to the motor nerve, it provokes a deeper and more complete muscle contraction than what can be attained through standard voluntary training or activity. A muscle cannot tell the difference between a voluntary contraction (triggered by the brain through voluntary activity). The result is a more efficient workout regimen with less risk of injury to joints and tendons and without cardiovascular fatigue.

Benefits of Electrical Muscle Stimulation with a Compex Muscle Stimulator include:

• Customized workouts/individualized training.
• Improve strength, endurance, speed and power.
• Exercise and build more fast-twitch and slow-twitch muscle fibers in less time.
• Increase muscle performance, strength and size.
• Potentiate muscles before a workout.
• Reduce injury and fatigue.
• Recover faster

Compex enables athletes to individualize and optimize their workouts so peak performance can be achieved. EMS is not meant to be a replacement for traditional strength training exercises, it’s a complement to your existing sports training program—allowing you to target your training for increased power, endurance, speed and strength.

Compex Sport features 5 levels of progression that will keep you challenged and help you improve with every training session. Electrostimulation is also beneficial for recovery after a workout - the Active Recovery program is a relaxing 24 minute session which will increase blood flow 4.5 times faster, remove lactic acid, release endorphins and promote muscle relaxation.

Let Compex take you to the next level so you can Discover a Better You!

About Compex
The global leader in electrostimulation

Over the past 20 years, Compex Muscle Stimulators has been the leader in Neuromuscular Electrical Stimulation (NMES) through extensive research and innovation. Compex is FDA-cleared and is the NMES device of choice for professional athletes, sports teams and coaches worldwide.
Compex enables you to achieve maximum muscle performance and helps you recover quicker after a strenuous workout or competition. When combined with your existing training program, Compex will help you attain peak performance with virtually no cardiovascular or mental fatigue.

To learn more about Compex products and company initiatives, please visit www.shopcompex.com or call 1-877-Compex8 (877-266-7398). Also follow Compex on Facebook and Twitter.

Compex Brand History
Developed by medical professionals

Compex was founded in the 1980s, in the midst of the electronic revolution. This era, which saw the birth of miniaturization and microprocessors, was also witness to the design and production of medical equipment for health professionals spanning a wide range of fields. The benefits offered by technological advances were no longer limited to mainstream medicine and research. Since its founding over 20 years ago, Compex has relentlessly pursued new avenues in the field of electrotherapy, with one major concern in mind: patient comfort.

By successfully merging comfort, efficiency, and practicality, Compex has forged a solid niche for electrical stimulation for both medical and training purposes. Each improvement that has taken place over the years has been devised and developed for and with the help of health professionals. The majority of the innovative features that distinguish our products today are thanks to this joint effort, an effort that will undoubtedly be the source of many more improvements to come!

Why Compex?

With roots in the medical field, Compex technology is a true science.

Compex muscle stimulators have a foundation in medical technology, which makes them superior to other muscle stimulating devices. Compex is the worldwide leader in electrotherapy –and provides athletes with the ability to enhance training and improve sporting performance. Through detailed medical research Compex developed a safe, FDA-cleared, clinically proven product that is based on a true science and, therefore, ensures consistent results with every use.

The key point of differentiation between Compex and other electrostimulation devices is current control. Compex stimulators are equipped with a constant current generator, which eliminates any risk of burning and allows the device to be used safely in proximity to osteosynthesis equipment or any other metal implants.
Backed by solid clinical research and data that proves their effectiveness, Compex is the only muscle stimulator cleared by the FDA for sale in the United States without a prescription.

TEAM COMPEX

Team Compex is comprised of 50 top age group athletes who primarily compete in the sports of triathlon, running and cycling. They possess a strong passion for their sport and are dedicated to not only representing Compex through their athletic achievements, but also act as brand ambassadors in their local communities.

Meet the Team!

Become a Fan of Compex on Facebook]]> http://www.powerbar.com:80/post/richardburgunder/11144/2010_NYRR_Empire_State_Building_Run-Up.aspx 2/5/2010

The Empire State Building -  86 Floors and 1,576 Steps to the Observation Deck

It's showtime!

Team MGD 64 Athlete

"I run on the road, long before I dance under the lights." - Ali

Trevor Folgering getting some advice from superstar Thomas Dold. Trevor used to be a professional body builder too.

Tony brought out the big guns for the ESBRU

Elaine (USA), Thomas Dold (Germany) and Trevor Folgering (Canada)

Each race started with a dash across the newly renovated Empire State Building lobby. Photo by New York Road Runners© 2010

The start of the Men's Elite Heat. The 33rd running of the Empire State Building Run-Up drew 324 runners from 17 countries. Photo by Timothy A. Clary/Agence France-Presse — Getty Images© 2010

Runners jockeyed for position at the start of the first men’s heat. Photo by New York Road Runners© 2010

Serious competitors focus on reaching the doorway to the stairwell at the front of the pack. Photo by New York Road Runners© 2010

86 Floors and 1,576 Steps to the top. Photo by Timothy A. Clary/Agence France-Presse — Getty Images© 2010

A New ESBRU PR - 14:46

Tony, Mark and I Promoting MGD 64

The Finish on the Observation Deck.  Photo by Justin Lane/Agence France-Presse — Getty Images© 2010

Lower Manhattan from the Observation Deck

Upper Manhattan and the Chrysler Building from the Observation Deck
Thomas Dold, 25, of Germany won his fifth consecutive NYRR Empire State Building Run-Up today, tying Al Waquie of the United States (1983–87) and Paul Crake of Australia (1999–2003) for most victories in the 33-year history of this race up 86 flights (1,576 steps) to the observation deck of New York’s tallest building. Melissa Moon, 40, of New Zealand won the women’s race in her debut.

Thomas Dold of Germany won his fifth consecutive Run-Up; his time was 10:16. Photo by New York Road Runners© 2010

German runner Thomas Dold wins fifth straight “Empire State Building Run-Up” Photo by New York Daily News© 2010

5x Empire State Building Run-Up World Champion Thomas Dold of Germany and I

The Overall Male and Female Award Winners:Men – Thomas Dold (Germany), Matthias Jahn (Germany) and Matthew Byrne (USA) Female - Melissa Moon (New Zealand), Gretchen Grindle Hurlbutt (New York) and Amy Fredericks (Connecticut) Photo by New York Road Runners© 2010

Thomas Dold (Germany) and Melissa Moon (New Zealand) - The Overall Champions

Mark and I celebrating

How high can we go? And this was after we ran 86 flights and 1, 576 stairs...

Elaine and I "Jumping"

In addition to the excitement of competing in the race, I had the opportunity to meet several very intriguing athletes from all around the world. Some really cool people that I met included Elaine, Trevor, Tim (aka “Running Raw”), the Germans and Patel. Elaine is an American endurance athlete who will be competing in the Comrades Marathon in South Africa and then three days later climbing Mt. Kilimanjaro in Tanzania. Trevor Folgering is a Canadian who’s a fitness professional, former pro body builder and also the current director of the Canadian Stair Climbing Association. Trevor hopes to implement an elite level stair climbing circuit throughout Canada that would attract extreme athletes from around the world.  Tim Van Orden started “Running Raw”, a grand experiment in diet and athletic performance focusing on athletic performance athlete while eating a 100% raw vegan diet. Patel Devang is only 20 yeas old and ran an astonishing 14:26 in his first Empire State Building Run-Up. I also want to thank my ultrarunning friend, Mark Saxon, for being my VIP guest to this event and the designated photographer.

A Pyramid  Mark, Trevor (Canada), Elaine, a random Italian girl and I

Good times with some new friends

2010 NYRR Empire State Building Run-Up Medal

Thanks again to all of my sponsors, teammates, fans, friends and family for your loyal support. Your encouragement and support goes a long way!]]> http://www.powerbar.com:80/post/richardburgunder/11143/Getting_Fit_with_SmashFit.aspx 1/28/2010
Richard Burgunder has joined up with SmashFit.com. SmashFit, owned by Heather Frey, is a one of a kind personal training website that uniquely matches clients with trainers. What makes SmashFit exclusive is the site’s unique matching capability. The idea is to match the client with their ideal trainer, and to match the trainer, with the ideal client. Both client and trainer will get to specify their preferences so when a match is made, they’ve basically screened each other! In other words, a SmashFit!

This week I have been chosen to be the FIRST male featured trainer along with the FIRST female featured trainer Tera Busker (Fitness To Go). This is an amazing honor and I feel incredibly fortunate to be a part of the Smash Fit Team. Head on over to the Smash Fit website and check out my profile.

GET FIT, GET HEALTHY, GET MOVING!]]> http://www.powerbar.com:80/post/richardburgunder/11142/2010_NYRR_Empire_State_Building_Run-Up_Preview.aspx 1/24/2010

The Empire State Building

Defending champion Thomas Dold of Germany looks to join only two other five-time winners when he headlines the field at the 33rd annual NYRR Empire State Building Run-Up on Tuesday, 2 February.

Thomas Dold takes his third consecutive Empire State Building Run-up, Photo by New York Road Runners© 2008

Dold, 25, who has won the last four Run-Ups, would equal Australian great Paul Crake (1999–2003) and Al Waquie of the United States (1983–87) for most victories in this signature race on the NYRR calendar.

Crake - 9:33 - and Andrea Mayr of Austria - 11:23 - are the men's and women's course record holders.

Dold, who graduated in 2009 from his college in Stuttgart, Germany, is a standout in the sport of professional tower climbing, with a lengthy list of victories around the globe, his own website, and several sponsors. Since December, he has commuted to Frankfurt twice weekly to train at the Main Tower, a skyscraper that is 200 metres tall (52 floors and nearly 1,000 stairs).

A Mad Dash, Photo by New York Road Runners© 2009

Cindy Moll-Harris, 41, of Indianapolis, will once again aim for her fifth title. Moll-Harris is the only woman to have won the race four times (1998, 2000, 2001, and 2003).

Ginette Bedard, 76, of Howard Beach, NY, and Piero Dettin, 72, of Venice, Italy, are the oldest female and male participants entered in the race. On the other end of the age spectrum, 24-year-old Kacie Lauren Fischer of Shell Beach, CA, and 18-year-old Anthony John Scimone of Lakeland, FL, are the youngest competitors.

A total of 288 runners finished the 2009 invitational race, the second-most behind the 2008 event’s 308 finishers.

For more information, contact New York Road Runners (NYRR) or The Empire State Building.

For those of you in the New York City metro area, come join us post race for a healthy meal at my sponsor, Nature's Grill Café, located in Bay Ridge, Brooklyn. Nature's Grill Café is a juice bar health conscious kitchen serving health foods of the highest quality ingredients.]]> http://www.powerbar.com:80/post/richardburgunder/11141/2009_XTERRA_Trail_Running_World_Championship.aspx 1/4/2010

Ka'a'awa Valley, Kualoa Ranch

Ka'a'awa Valley, Kualoa Ranch

As compared to the 2008 race, the conditions this year were much more difficult. On race morning, it was very hot and the sun was out in full. Despite the course being slightly shortened, it also proved to be more difficult with the addition of several long and steep climbs.
The start was fast, very fast, as we quickly descended down a small hill and then hit the first series of climbs about 1200 meters into the race. I had a very strong start and felt great, until I hit the second hill. At this point, I began to have some cramping and stomach issues. Over the next couple of miles I worked through them and then got my rhythm back about six miles into the race.

The Mountains Surrounding Kualoa Ranch

Volcanic Origin Mountains

The second half of the 21k World Championship race proved to be the most grueling, as were hit several steep climbs that eventually led to a single track trail through the rain forest. This has always been one of my favorite parts of this race since it offers everything that make's XTERRA what it is, and showcases a breath taking view out into the Pacific Ocean! Just like last year, I was so tempted to stop for a while to appreciate the amazing views of the numerous small old volcanic islands that were clustered all over the coast of Oahu.
After breaking out of the rain forest, runners are greeted by a long and steep decent, followed by a couple of miles of single track trails through fields, some small streams, forest and a downhill sprint to the finish.

International Flags

The Finish Line

Coming out of the woods, I put my kick in and came through with about the same time as in 2008. While it might not have been the finish that I was expecting, I was pleased despite my struggles throughout the early portion of the race.  I ended up finishing 67th overall and 4th out of 36 runners in the Men's 30-34 Age Group. The field was definitely much more competitive than last year and the overall experience was amazing.

Me, Post Race

Me, Post Race

I spent about a week in Hawaii and was fortunate to experience many of Hawaii's treasures. Prior to World Championships, I went snorkeling at Hanauma Bay and swam with three beautiful sea turtles and countless numbers of exotic fish, including a Puffer fish. Snorkeling in one of the most exotic reefs in the world was an exhilarating experience, despite having to swim through heavy current and maneuvering razor sharp coral.

Hanauma Bay

Hanauma Bay

Hanauma Bay

In addition to spending a day at Hanauma Bay, we also walked and ran on Waikiki Beach and got to experience the massive 40-foot waves on the North Shore. This was the first time in years where the world famous "The Eddie" surfing tournament was held due to the change of ocean currents generating immense swells over a couple of days. The competition attracted the best surfers from around the globe. The waves were a truly spectacular thing to witness.

40-Foot Waves, The North Shore

Surfers, The North Shore

Three Tables, The North Shore

Three Tables, The North Shore

Sunset Beach, The North Shore

The Quiksilver "Eddie Aikau" big wave surfing event

Me, The North Shore

Waikiki Beach

Waikiki Beach

Diamond Head

Waikiki Beach

The North Shore

XTERRA Staff Janet Clark, Emily McIlvaine and I

Special thanks to XTERRA for hosting another spectacular event and my sponsors, friends and family for all of your support through this amazing race season, XTERRA athlete Rachel Cieslewicz for not letting me give up early into World Championships when times were tough and all of my supporters and fans - If it wasn't for you, I wouldn't be where I am now.  Thank you PowerBar for all of the great nutrition products and the Gel Blasts have saved the day more than once this past season! Thanks SUGOI for making high quality competition gear; I loved the RSL Top that I used at Worlds. Thank you Deepak for your very professional and stellar athlete travel services. If anyone is ever looking for high quality and very reasonable travel to an exotic race location, make sure that you check out Premium Plus Sports.]]> http://www.powerbar.com:80/post/richardburgunder/11140/2009_XTERRA_Trail_Running_World_Championship_Preview.aspx 11/28/2009 Kualoa Ranch, located on the northeastern side of Oahu. There are over 3,000 feet of elevation gain as the course goes up several steep climbs throughout mountains, open fields and tropical rain forest. Last year, more than 800 runners from 32 states and eight countries participated in the 5, 10, and 21km events. I finished 33rd overall out of 358 runners and am seeking a top 10 finish this year. To add to the excitement, my girlfriend Angel King will also be competing in the World Championship race. This will be my 8th XTERRA event of the season that was highltighted by winning the title of 2009 XTERRA New England Trail Run Series Regional Champion.

Kualoa Ranch

XTERRA Trail Running World Championship Preview:
This year's race will feature quite a few elite athletes such as Max King (2x XTERRA Trail Running National Champion and 2008 World Champion), Ben Bruce (Runner-up at XTERRA Trail Running National and World Championships), Heather Fur (Ironman World Champion), Cindy Anderson (2008 XTERRA Trail Running World Champion), Melanie McQuaid (3x XTERRA Triathlon World Champion), Richard Burgunder (2009 XTERRA New England Trail Run Series Regional Champion) and many more.

Max King and Ben Bruce

King is a three-time member of the Team USA World Cross Country team and both he and Bruce ran in the 3000 meter steeplechase at the Olympic Trials.

Registration and Packet Pick Up:
The event is open to everyone. Registration will be open until December 5th and all levels of runners are welcome to compete.
Online registration will close and mail-in entries must be received by Wednesday, December 2. Packet pickup and walk-up registration will take place on Saturday, December 5th from 10am to 6pm at the Waikiki Beach Walk. There will also be packet pickup on race day at Kualoa Ranch starting at 7am, sorry no race day registration will be available.
This year we are offering a discount for Active Duty Military. Valid ID must be shown at packet pickup.
The first 900 runners total from all races (5/10/21km) will receive a t-shirt.
For more information, contact Emily McIlvaine at XTERRA/Team Unlimited.
XTERRA/TEAM Unlimited
720 Iwilei Road #290
Honolulu, HI 96817
P: (808)792-2611
F: (808)538-0314
emily@xterraplanet.com
www.xterraplanet.com
About the XTERRA Trail Run Series:
XTERRA is on a mission to produce the most recognizable, enjoyable, root slipping, mud hopping, tree ducking, river crossing, hill climbing, dirt on your shirt, sweat in your eye trail runs this side of Grandma’s house!
More than 50 races across the U.S. comprise the XTERRA Trail Run Series and offer age group athletes the opportunity to become regional champions. We'll also crown National Champions in Bend, Oregon on September 13 and World Champions in Hawaii on December 6.
Along the way XTERRA Trail Runs give back to the community by involving not-for-profits as beneficiaries at our events.

]]> http://www.powerbar.com:80/post/richardburgunder/11139/2009_USA_50_Mile_National_Championships.aspx 10/16/2009 nd straight year I ventured to my old training grounds in Central, PA for the 2009 USA 50 Mile National Championships. The race takes place on fire roads (74% dirt, 26% paved) in Rothrock State Forest. Terrain includes uphill, level and downhill grades, with shaded and open segments and some overlook vistas. The course takes in Whipple Dam State Park, Alan Seeger Natural Area, Penn Roosevelt State Park, Colyer Lake and Bear Meadows Natural Area with a total elevation gain of 5,035 ft! This area is absolutely beautiful, especially in the fall and is literally an outdoors paradise.

Elevation Profile: Gain of 5,035 feet!

Throughout the year while driving in between Pittsburgh, State College and NYC, I would make frequent stops at Tussey Mountain to run the first couple legs of the race. Since there’s also an extremely popular 50 Mile Relay held annually in conjunction with the ultramarathon, the race is broken down into stages. This year’s relay alone had close to 90 teams, which is a record number. However, the athletes competing in the ultramarathon (Championship and Tussey Mountainback) were slightly down this year to about 100.
Over the course of the year, I would train vigorously on the infamous leg one of the course that includes a very steep 3.2 mile switchback with an immediate elevation gain of about 1,000 feet. I would run anywhere from 2-3 repeats at a time at 5k pace and felt extremely confident about the first phase of the ultramarathon.

The course

On race morning, it was about 50 degrees and a heavy fog blanketed the mountains. Unlike last year, it was substantially warmer and ideal race conditions.
Immediately after the start, I jumped out with Todd Braje (represented Team USA at the 100K World Cup in June) of CA and Andrew Bartle (runs professionally for the US Marine Corps) of Johnstown, PA. I held a slight lead through the first mile and then pulled back with Andrew once Todd passed us. The three of us remained neck-to-neck until we ascended the mountain at mile 3.2 and then Todd took off on the long decent. Upon the final switchback, I looked back and realized that there was nobody in sight. The intense hill and mountain training paid off, but would I be able to hold this pace?

The start of the ultramarathon

Over the next 17 miles and up until about mile marker 20, I held the 3^rd spot overall and Andrew was less than a quarter of a mile in front of me.

It was a beautiful morning in Central Pennsylvania

Shortly after passing through Transition Zone/Aid Station #6, I started to develop some severe cramping in my calves. This would continue to be a problem for the next 10 miles and forced me to speed walk a lot during this time period. I figured it out to have been caused by the marathon flats that I wore, which likely didn’t offer enough cushion and support for someone of my size on a brutal course such as this one. Unfortunately, I didn’t have any electrolyte pills with me either and had to solely rely on the aid stations for support at this point.
Despite the cramping, I was able to come through the marathon split in a remarkable 3:29, more than 45 minutes faster than in 2008. A sub 3:30 split on this course is fantastic and a sub 7 hours finishing time was still feasible.

The infamous mile #40

The long ascent at mile 40 on leg #10

The final 10 miles of the race would prove to be agonizing, yet very enjoyable. After ascending the extremely steep and long hill that included over another 1,000 feet of elevation gain from mile 38 to 42, I regained my focus with anticipation of finishing strong. Passing through Transition Zone/Aid Station 10 is always a blessing because you will see many of the relay teams and even other ultra runners passing through there due to the out and back segment. I was extremely thrilled to see several of my friends and former PSU Triathlon teammates here, all whom offered immense support.

An amazing vista at mile #44

Refueling at the final Aid Station

After passing through the aid station, there were only 4.2 miles between the finish and I. Heading up the small gradual uphill leading into the final leg, I paced off of my friend Brody who was running his final leg of the relay. For most of the final leg of the course, I tried to stick right with him and run as consistently as possible. With less than two miles to go, I realized that I was most likely going to PR by an astonishing hour or more compared to last year’s championship! I was so excited at this point that it was difficult to even focus on the race, but gradually started increasing my pace over the final mile.

The finish line

Mt. Nittany

Brody eventually pulled a head, but another relay runner and I paced each other and he helped me pick off an ultra runner in the final 800 meters. With the final turn and Tussey Mountain Ski Resort in sight, I picked it up and sprinted through the finish line in 7:46:17. This was a 62 minute PR on this course for me and good enough for 9^th overall in the USA Championship. I earned my 2^nd USATF medal in three attempts within the past 15 months.
2009 Time: 7:46:17
2008 Time: 8:48:26
A new PR by an astonishing 1 hour 2 minutes and 5 seconds!
2009 USATF Place: 9^th
2008 USATF Place: 12^th
On a side note: My time in this year’s race would have placed me 8^th overall in 2008. The ultramarathon had about 100 finishers in the USATF and Tussey Mountainback combined. In 2008, the field was larger, but I would have placed slightly better.
Only one non USATF runner beat me, which was my old teammate from Penn State – Chris Woods. He has been training and living in Boulder, CO over the past several years and is an exceptional runner who did run for VT and PSU. Chris passed me with less than 8 miles to go, but I almost caught him in the final two miles.

USATF National Championship

Thank you to my friends and old Penn State Triathlon Club teammates who all offered tremendous support throughout the race. They include Michele, Brody, Brian, Joe, Sparky and many more. Seeing you guys out on that course was like going to heaven. You all rock!
Todd Braje of Arcata, CA won the men’s championship and Larissa Abramiuk of Wayland, MA won the women’s championship.
A great article about the race was featured in the Centre Daily Times here.
Huge congratulations to everyone who participated in the Championship, Tussey Mountainback Ultramarathon and 50 Mile Relay! Also, the Race Director, Mike Casper, did a phenomenal job once again with making this race a truly remarkable event.
Next up – XTERRA Trail Running World Championship in Oahu, Hawaii on December 6^th.]]> http://www.powerbar.com:80/post/richardburgunder/11138/2009_XTERRA_Trail_Running_National_Championship.aspx 10/10/2009 Bend, Oregon for the 2009 XTERRA Trail Running National Championship. This race was the National Championship for the US XTERRA Trail Run Series and held in the trail running capitol of the USA, Bend. Nationals was a highly anticipated event for me after having such a remarkable race season to date. I was very exciting about running in Bend again, especially after being recently crowned the XTERRA New England Trail Run Series Regional Champion. My goal going into the race was to finish in the top 10-15 overall.

Bend, Oregon

After getting into Oregon early afternoon on Friday, I went out for an easy six mile run along the Deschutes River. It was a beautiful evening and the water looked like glass. During my run, I observed some trout jumping, kayakers and several other people running. After a long flight, this was an extremely relaxing experience that gave me the opportunity to collect my thoughts.
Come Saturday morning, I went out for another six mile tempo run and felt great! I had a good feeling about the race and was now looking forward to seeing my XTERRA/Team Unlimited friends at packet pick-up and the trail running clinic, featuring reigning National and World Champion, Max King.

Max King

Max provided some great advice about endurance training, especially for trail and mountain running. He also went into detail about some of his upcoming goals and aspirations, including to run sub 2:15 at the 2009 ING New York City Marathon.

2009 XTERRA New England Trail Run Series Regional Champion

Come Sunday, it was time to race again! I woke up feeling great and was one of the first people to arrive at the National Championship site in the Old Mill District. The XTERRA flags and banners were all up and some other athletes started to stroll in, including Don Morrison and Derek Schultz, both from eastern Pennsylvania. Don was the reigning XTERRA Masters National Champion and Derek has had a very strong race season. Earlier in the year at the Bear Creek Xduro in PA, Derek beat me by only a two minutes and was 3rd overall while I was 4th. I was hoping to pace off of him throughout most of the race.

XTERRA

Bend, OR

Don Morrison, of Eastern PA. Don was the 2008 XTERRA Masters National Champion and is also the RD of the Philly Series. He's a great guy with an awesome new product, R3 Gel. Check it out!

The Old Mill District/Start

On Sunday morning at 9 am, the cannon "fired" and we were off! Just as expected, it was a very quick start and I jumped out right behind Max King, Ben Bruce and some others. I was feeling very confident at this point and held onto a top 10 position through the first mile or two. Shortly before the 2nd mile, I developed some serious complications and my body practically shut down. I tried to shake things out, but nothing was working and I was forced into a slow jog and then even had to stop for a while. Shortly after I stopped, an awesome couple from Lake Tahoe that was biking along the course offered me some water, gel and a ton of motivation. They encouraged me not to drop out, despite my race being virtually ruined at this point. Luckily, I followed their advice and started off with a slow jog and gradually picked up the pace. A couple of miles later, I saw them again and they were extremely supportive and said that I was looking much better. This was very inspirational to me and I developed the courage to look at my watch to see how much damage was really done. To my surprise, I only lost about 10 minutes. This was still a lot, and certainly in a 21k race, but definitely not the end of the world. There was now some hope and I set out to salvage a respectable race. After all of my success during the year, there was no way that I'd throw it all away now by quitting. Champions don't quit - no matter what!

Finishing Strong

I had a stellar 2nd half after the early complications that cost me at least 10 minutes. My 2nd half performance was by far my best ever, other than XTERRA Bear Creek, where I ran negative 10k splits. If I ran as well in the first half as I did in the 2nd, I would have finished exactly where I hoped to pre-race instead of 41st overall. Under the circumstances, I was happy with still finishing in the top 20% and will improve greatly at World Championships were I am seeking a top 10 finish.
Special Congratulations to the East Coast crew who all had amazing races. Despite an incredibly talented field from the Pacific Northwest, the east coast did make a dent with some strong performances. Derek finished 11th OA and was the No. 1 finisher from East of the Mississippi. Corrine placed top 3 in her age group and just missed top 10 OA Woman. Don placed 2nd in his age group and just missed winning another Masters National Title. Carl and I both were able to secure top 50 placings, or top 20% OA.

The East Coast crew - Corrine Banks (Philly Series Regional Champion), Don Morrison (2008 Masters National Champion, Philly Series RD), Richard Burgunder (New England Series Regional Champion), Carl Epley (Tenn. Series Regional Champion) and Derek Schultz (11th OA at Nationals, East Coast #1 finisher, he beat me by 1 place at Bear Creek)!

Don, Carl and I reflecting on the event. We were shocked how hot it got!

XTERRA staff member Janet and I - she's awesome!

Passing Mt. Hood, en route to Portland

Only a couple of months to World Championships in beautiful Oahu, Hawaii. Can't wait to see everyone on December 6th!
For a full race report provided by XTERRA News, click HERE!]]> http://www.powerbar.com:80/post/richardburgunder/11137/2009_XTERRA_New_England_Trail_Run_Series_Regional_Champion.aspx 8/24/2009
What a season it's been so far! After finishing in the top 10% overall last December at the XTERRA Trail Running World Championships held in the majestic Kaaawa Valley at Kualoa Ranch, located on the northeastern side of Oahu, Hawaii, I was poised to make a run at an XTERRA Trail Running Regional Title and a top 10 finish at Worlds. Despite minimal training and prolonged injuries and illness last fall, I came out all right, but had a lot of room for improvement. At the start of the 2009 XTERRA season, it was my goal to start it off with a bang and obtain my goals.

2008 XTERRA Trail Running World Championship

2008 XTERRA Trail Running World Championship

My first couple of competitions this year included the world famous Empire State Building Run-Up where I PR'ed with a time of 15:01 after three consecutive years of being invited to compete in that race, finishing 2nd All-time in the Cathedral of Learning Stairclimbing Endurance Challenge, held at the University of Pittsburgh and coming in 6th (1st Male 20-29) at the JC Stone 50k in Pittsburgh, PA. I came up short of my expectations in all of these events, and this was frustrating. I was hoping for a sub 14 in the ESBRU, a sub 3:30 at JC Stone, and to break the unofficial world record of 101 at the CoL Stairclimbing event. Despite nutrition issues at CoL, I was able to still climb the stairs 71x in 15 hours and 34 minutes. At JC Stone, I was running neck to neck with the leader through 20 miles and on pace for about a 3:30, until I suffered from some cramping issues over the final 8 miles. Throughout the remaining of March and early April, my training greatly improved and I was in tremendous shape with an extremely sharp competitive edge.
However, only days leading up to my first XTERRA race, I took a bad fall while running some trail intervals and broke several ribs. I felt OK for the first couple of days after the fall, other than some bad bruises and open cuts. But this would soon change and I'd be faced with some unexpected hurdles.
XTERRA Race #1
XTERRA Muddy Moose 22kmLocation: Wolfeboro, NHDate: April 26, 2009
The XTERRA Muddy Moose 22km was the first race of the New England Trail Run Series. This race was held in Wolfeboro, NH and the course was a single loop that went through bogs, logging roads, single track trails, vistas and a lot of rocks. I knew that my hands were tied coming into this race. Just days prior to the event, I had a bad fall that resulted in broking several ribs, bruising my knee and both arms. It was difficult enough breathing, but I also had a lot of pain in my legs where my skin was ripped off from the fall.

A runner sprints towards the finish line
At the start of this race, I decided to go out hard, very hard. Since there was also a four mile event that started at the same time as the 22km race, it was difficult not too go out hard. I jumped out in front early and ran with a small group of others for the first couple of miles before some severe pain set in my chest. Backing off some, I ran a more relaxed race but still help 6th place through 12 miles. With two miles to go, I began having a lot of trouble breathing and my body was shutting down. I could barely run and I knew that my lead over the rest of the pack wasn't anything too great. Not to my surprise, I was passed over and over again. Within a matter of minutes, I fell down to about 25th place. I tried to make the most of the final miles, and struggled to the finish in 28th place overall. This was definitely not the way I wanted to start my XTERRA season, but still good enough to automatically qualify for Nationals.
Regardless, the course was insane, extreme, and totally hardcore. A lot of it was ankle or knee deep in mud, and those hills were serious. It was a very competitive race and a great venue overall. I loved the course, the competition, the area, but it just wasn't my day. Following the race, I left for Mt. Washington and tried to climb to the summit, but there was way too much ice and I was in too much pain. Over the next couple of weeks, I took a lot of time off, endured a lot of pain (especially getting out of bed in the morning) and finally started to heal about a month later.
Place: 28th (5th Male 25-29)
XTERRA Race #2
XTERRA Richmond Cup Xduro 21k Trail RunLocation: Brown's Island, Richmond, VADate: June, 2009
The XTERRA Richmond Xduro 21km Trail Run was part of the Mid Atlantic Cup weekend, held on Brown's Island in Richmond, VA. This race consisted of a technical course that went through single track trails, climbed over an ancient Indian tribe village, along the James River and over a couple of bridges.

Course Map

The Start

There was a very competitive field of over 600 runners in this event and the start was fast. I led the race though the first couple of miles, but wasn't expecting such a flat, fast course at first. I did gain ground later in the race and secured a 12th place finish, respectively.
Place: 12th (4th Male 30-34)

Finishing Strong

XTERRA Race #4

XTERRA Hibernia Park 8k Trail RunLocation: Hibernia Park, Coatsville, PADate: June 18, 2009
The XTERRA Hibernia Park 8k Trail Run is the 3rd race of the Philly Trail Run Series. Being only an 8k, this race would require a completely different strategy than the others and also more speed. On route to South Eastern Pennsylvania from Pittsburgh, there were numerous storm and flood warnings posted, including a tornado watch. This was actually kind of exciting in a way, and I was looking forward to a 'real" adrenaline pumping cross country race that would turn out to be a mud pit.

Nasty Weather

The trip out was rainy, but I ended up meeting my friends Michele, Brody and Brian and we toed the line with the rain coming down hard. There were some stars in the mix, mostly from the Philly area, and this race ended up being much more competitive than I ever thought. After a brief sprint through the field, we ended up on a narrow single track that was saturated and extremely muddy. Everyone kept going down and it was tough to get any kind of stride going. The course was fun, exhilarating and even included a "swim" across a flooded stream!
The race to the finish was tough, consisted of a long, but gradual uphill climb on a soaking wet dirt trail and rain pelting us. I stayed strong, dug deep and held off a couple of challengers for a 7th place finish.
Place: 7th (3rd Male 20-29)
XTERRA Race #4
XTERRA Sugarbush Northeast Cup Xduro 21k Trail RunLocation: Sugarbush Resort, Sugarbush, VTDate: July 12, 2009
The XTERRA Sugarbush Xduro 20km Trail Run was part of the Northeast Cup weekend held at the Sugarbush Resort in Sugarbush, VT. I was really looking forward to this race all year and was eager to race. After spending a week at my camp for the 4th of July in the mountains of PA, I ventured north to the Green Mountains and Sugarbush, VT. My trip up was quite exciting, and included a near head on collision with a large Moose off of highway VT 100. XTERRA let us camp on the mountain just a couple hundred yards from the race site, which was awesome. It was a windy night and my tent swayed often, but I was able to get a good night sleep and woke up ready to race.

XTERRA Northeast Cup
About 20 minutes to the start of the race, I encountered a major problem that was totally unexpected. As I was changing into my race gear, I had the car trunk open with my keys laying on top of my backpack. Then suddenly, a huge gust of wind came out of nowhere and my truck slammed shut! Due to how my car alarm is set up, the driver and passenger side doors both automatically locked up and I was now locked out of my car minutes before the race! This put me in a position where I'd be forced to race on a very technical, steep and muddy half marathon distance trail race with old training shoes, no watch, sunglasses and sunscreen. I frantically went around asking shoe vendors and others if they had a pair of race shoes that I could use, but nobody had my size. Less than 5 minutes before the race, I almost decided to scratch. I didn't want to risk a bad performance, but deciding to compete in this race under less than ideal conditions was a decision that would later prove to be crucial, and in a good way.

One of the ski slopes that we ran

The Finish
Shortly after the start, we immediately proceeded up the mountain. The climb was extremely steep and the trails were technical. The surrounding scenery was absolutely beautiful, but the last couple of miles of the race were delusional. With about three miles to go, we passed by the finish, made another steep climb and then headed down an access road. Thinking that was the home stretch, most runners picked it up, only to find out that there was a sharp turn and another very steep climb before we actually headed down the ski slop to the finish! I was in 10th through most of the race, but gained three sports over the last couple of miles, including out kicking a good runner down the home stretch to secure a 7th place finish. I also won the Men's 30-34 Age Group, which would turn out to be extremely important in the overall points standings come August.
Place: 7th (1st Male 30-34)
XTERRA Race #5
XTERRA Bear Creek Xduro 21km Trail RunLocation: Bear Creek Mountain, Macungie, PADate: July 19, 2009
The XTERRA Bear Creek Xduro 21km Trail Run was a very competitive race and the Philly Series season finale, held at the Bear Creek Mountain Resort in Macungie, PA. I had a great feeling about this race since early in the season and was looking forward to seeing some of my college and XTERRA friends there. After visiting a friend in Bucks County for the weekend, I headed up to Bear Creek early Sunday morning and ready to race.
This course consisted of a tight single track loop on the mountain that we did twice. The start was blistering fast as we heading down a field and around a couple of ponds, before a long and technical climb up the mountain. I decided to go out very hard in this race and build a gap between myself the most of the other runners. By the time I hit the summit, I was able to put a nice gap between myself and the rest of the field. Now, I just needed to catch up with the leaders. Not much changed during the first loop, but come the second one, I was slowly able to catch several runners, including two in the final half mile. After a very strong second loop, including a negative split, I was able to hold onto a 4th place finish, respectively.
Place: 4th (2nd Male 20-29)
XTERRA Race #6
XTERRA STOAKED 16km Trail RunLocation: Hanover, NHDate: August 8, 2009
The XTERRA STOAKED 16km Trail Run was held at the world class Dartmouth XC Facility in Hanover, NH. This was a HUGE race for me because the XTERRA New England Trail Run Series Regional Champion title was on the line. Despite my poor performance earlier in the season at Muddy Moose, I was currently in 1st overall in the points standings (thanks to a strong race at Sugarbush and also winning my age group). Regardless of how I did in STOAKED, I still pretty much had the points title wrapped up. I just needed to finish relatively strong, try to place in my age group or finish respectively within it. This was an exciting weekend for many of reasons other than the fact that the title was on the line. My buddy McKinley took the trip with me and we also intended on climbing Mt. Washington the next day.

Storrs Pond

Due to the location of this event, I knew that the competition would most likely be very stiff. There's many exceptional trail runners in New England and many of them in this particular area. The course looked tough and I heard rumors that there was a ton of ankle to knee deep mud. What I didn't realize, was that the course would start off by going up an extremely steep mountain followed by several more smaller climbs. While standing on the line, I saw a couple of familiar faces from Sugarbush and other XTERRA events. Once the gun went off, I went out with another runner who won Sugarbush and we led for over a mile. However, I immediately realized that I didn't feel as strong as I did in past races and slowly started to back off of the lead. My legs felt dead and my body exhausted. I knew at this point that I wasn't going to have a knock-out race, so I just tried to position myself into a relaxed pace and decent finish. Over the next couple of miles, things only got worse as I was passed by many more runners and now barely in the top 20.

5km to Go
Just like in most other races, I started to get my rhythm back later in the race. With about 5km to go, I started making a couple of moves and passed a handful of runners and held off any other challengers. It was a sloppy race for me, but I still managed to finish well in the top 20 percentile and most likely secure the XTERRA New England Trail Run Series points title. I thoroughly enjoyed racing on the STOAKED course and it was an intense race that had a great mixture of terrain. The Dartmouth Cross Country course is definitely pretty hardcore and I'll be back next year!
Place: 19th (7th Male 30-39)
Regional Champion!
With the XTERRA regular season now over with, I waited on confirmation of whether I ended up winning the regional title or not. To my excitement, I received official confirmation and was officially named the 2009 XTERRA New England Trail Run Series Regional Champion! I just didn't win the age group title, but also had the highest accumulation of points for all men. This was great news and all of the hardwork has paid off. Now, it's time to focus on the XTERRA Trail Running National and World Championships.
Special thanks to my family, friends, teammates, sponsors and all of the great people at XTERRA/Team Unlimited! Thanks again for all of the support. You guys all rock!
See you all in Bend!]]> http://www.powerbar.com:80/post/richardburgunder/11136/Mt_Washington_Climb_to_the_Summit_-_Summer_2009.aspx 8/21/2009 XTERRA New England Trail Run Series finale in Hanover, NH, my friend McKinley and I decided to have some additional fun in the White Mountains by climbing world famous Mt. Washington via the Lion's Head Trail. This was McKinley's first time on the mountain and he successfully reached the summit after a strenuous climb that only the most fit can typically handle. Congratulations to him! This was my fifth time on the mountain, with three in the winter and two in the summer or spring.
6,288ft Mt. Washington is known for bitter cold, dense fog, heavy snow, record wind and the world’s most extreme weather. The mountain has hurricane force winds over 100 days of the year and claims lives quite often. It’s an extreme mountain that makes an exhilarating adventure outing anytime.

One of the many warning signs at the base of the mountain

Starting from the Pinkham Notch Visitor Center at 11 am, we headed up the rocky ravine via Lion Head’s Trail to the Crystal Cascades Falls. These falls are hundreds of feet high and absolutely beautiful.

Crystal Cascades Falls

Crystal Cascades Falls

After spending some time at the falls, we proceed up Tuckerman Ravine Trail stumbling across rocks, boulders, climbing steep ledges and hurdling a couple of small run-off streams and springs. We had great weather for most of the trip up the mountain until we broke the tree line, where things changed slightly.

Tuckerman Ravine Trail

Wooden Ladder - It was steep

Mt. Washington's summit in the distance with heavy cloud cover

Mt. Washington

As we got closer to the tree line, the trail became much steeper and required some bouldering and climbing. Shortly after you break the tree line, an amazing view of Tuckerman Ravine awaits you. Tuckerman Ravine is famous for extreme skiing, snowboarding and winter avalanches. During the winter, over up to 50 feet of snow will accumulate in this basin creating some extremely dangerous avalanches and world-class extreme skiing.

Tuckerman Ravine

Tuckerman Ravine

Tuckerman Ravine

We took a short break on the ridge at Tuckerman and then continued the final push to the summit of Mt. Washington. As we looked out towards the summit, we noticed heavy cloud cover and bad weather moving in. Just a couple of days before our climb, there was 80mph winds and hail recorded on the summit.

0.9 Miles to Go!

McKinley modeling my PowerBar Winter Dome Beanie (It came in handy as temperatures drastically dropped)

After 6,288 feet, we made it!

Mt. Washington Summit - 6,288 Feet

Heavy Cloud Cover at the Summit (About 35 Degrees)

McKinley signing the guest book (includes many people from all around the world)

]]> http://www.powerbar.com:80/post/richardburgunder/11135/XTERRA_Sugarbush_Xduro_Trail_Run_–_20km_Race_Recap.aspx 7/21/2009 U.S. XTERRA Trail Run Series and the featured race for the New England Series.

I spent the week leading up to the race up at my camp in the mountains of north central Pennsylvania and got a lot of quality training in. Over an eight day span, my mileage reached close to 100 miles, consisting mostly of tempo runs throughout the mountains.
Aside from running, I did get the opportunity to have some fun with family and friends in the outdoors and catch up on some much needed landscaping around camp. On my final run at camp prior to leaving for VT, I was deep up in the hollow in the early evening and came across an entire family of skunks and also a couple coyotes that were fighting/attacking something. It was a pretty unique experience and of course happened on one of the rare occasions that I didn’t have my camera with me!


Come Friday morning, I left for Warren, VT and drove over 8 hours through New York and into Vermont. When I was about 30 minutes away from the resort, I narrowly avoided a catastrophe. While driving on highway VT100 North, I was taking a sharp bend at about 55 mph right around dusk. As I started to clear the bend, a very large cow Moose steps out into the middle of the road and I downshifted immediately and luckily was able to break in time! It was a close call, but definitely could have been closer. Shortly later I stopped at the Vermont Home Bakery off of VT100 and the owner mentioned how there has been more Moose than usual around the roads this summer. I took this advice and proceeded with caution over the next 20 miles or so and reached Sugarbush. With already having a lot of luck seeing some cool wildlife throughout the week, I came across a small pack of coyotes out in a field while pulling into the camping area on Sugarbush Mountain. My headlights reached out and I caught them out in one of the ski slope clearings. It appeared that they were chasing a small fawn at the time.
On race morning, my good luck ran out, with less than 20 minutes to the start of the race. While changing into my race gear, the wind blew my trunk shut with my keys in the car. Despite the doors being unlocked, once the trunk shut the entire car went into lockdown mode and my XC race shoes, watch and sunglasses were all still in the car! I could live without the shades and watch, but was greatly concerned about my shoes, especially in a treacherous and technical race like this that included many large, steep climbs, mud, roots and rocks. Would I be stuck wearing an old pair of heavy Nike trainers? I mean, it could have been worse…I could have had my Adidas Superstar’s on…or sandals…or be barefoot. With time running out before the cannon would go off, I desperately searched for a pair of race shoes. I asked other athletes, some even offered, but nothing in my size. The shoe vendors didn’t have my size either, and the last thing I’d want to do is race with a pair of shoes that’s too small or large. My feet would have been shredded on a course that has so many steep ascents and descents. Minutes prior to the race, I was contemplating not starting. Too much was at stake to have a bad race and it now became a mental game. At literally the last minute, I decided to run and make the most of it.
BOOM! The canon goes off. It’s XTERRA time – again! I immediately jumped out into the lead and felt strong for the first mile and then some. A little more than a mile into the race, we proceeded up the mountain. It was steep and long. I felt it in my legs. Pain. Fatigue. The 100 miles from the past eight days. Not long after, my lead was gone and continued to slip down. Within 20 minutes, I was in 11^th place overall. I considered dropping out because I didn’t think at that time it would be smart to race considering the circumstances. Surprising, I got into rhythm and after 45 minutes, things dramatically turned around. After the first couple large climbs and switchbacks, I gained a couple of places. After running for about 90 minutes, I moved up to 7^th place. This wasn’t where I really wanted to be, but much better than earlier in the race. With less than three miles to go, we approach the base of the mountain, passed the finish line and headed up the mountain again. It was a brutal climb; I looked behind me and put a significant amount of space between the next closest competitor and I. The final ascent up the mountain was brutal and went right up the ski trails. It seemed to never end.
Finally, one last small climb and then a long, steep downhill finish. Surprisingly out of nowhere, another runner caught up to me. It was a guy from Massachusetts who was ahead of me earlier in the race, but took a wrong turn that cost him. He jumped ahead of me on the downhill and I kept within striking distance. He was definitely a better downhill runner, but I knew that I’d catch him in the final quarter mile if I can keep it close. Shortly before the final 600 meters, I dug deep and put my finishing kick on. There’s no question that it didn’t hurt, but I successfully pulled ahead and was able to secure a 7^th place finish (1^st Male 30-34). Overcoming adversity, I was able to finish strong and moved into the lead in the points standings for the XTERRA Trail Running New England Series. Only one race now stands between a championship title and I.
Never give up, no matter how bleak the situation looks. You just never know how things will eventually unfold.]]> http://www.powerbar.com:80/post/richardburgunder/11134/XTERRA_Trail_Run_Series_2009.aspx 6/1/2009

The fun begins again next weekend on April 26, 2009 in Wolfeboro, NH at the XTERRA Muddy Moose Xduro, which is the Northeast Regional Championship. The course should be wild as it involves short steep hills, logs, roots, water, and mud. This will be the first XTERRA Trail Running National Championships qualifier of the season for me, were I hope to qualify my way back into the World Championships and improve on last year’s placing.
About the XTERRA Trail Run Series:
XTERRA is on a mission to produce the most recognizable, enjoyable, root slipping, mud hopping, tree ducking, river crossing, hill climbing, dirt on your shirt, sweat in your eye trail runs this side of Grandma’s house!
More than 50 races across the U.S. comprise the XTERRA Trail Run Series and offer age group athletes the opportunity to become regional champions. We'll also crown National Champions in Bend, Oregon on September 13 and World Champions in Hawaii on December 6.
Along the way XTERRA Trail Runs give back to the community by involving not-for-profits as beneficiaries at our events.]]>