30 Bananas a Day!

Shawn Leonard
  • North Bend, WA
  • United States
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Shawn Leonard's Discussions

Boston Marathon

Started this discussion. Last reply by DURIANRIDER Apr 22, 2010. 33 Replies

Michael Arnstein is more than 15k through the Boston Marathon on a 5:39 min per mile pace.  Track him here;…Continue


Started this discussion. Last reply by Shawn Leonard Apr 7, 2010. 2 Replies

I'll be in Atlanta for a few days very soon.  Staying downtown near the Centenial Olympic Park, Georgia Dome, Phillips Arena.  Does anyone have suggestions for produce markets near there?  I won't…Continue


Shawn Leonard's Page

Latest Activity

Shawn Leonard and Kitkatchoco2001 are now friends
Mar 25, 2012
Shawn Leonard and Frootylicious are now friends
Mar 12, 2012
Shawn Leonard and Daniel are now friends
Nov 28, 2011
Shawn Leonard and Erwan Frugi are now friends
May 22, 2011
Shawn Leonard replied to Charlie Abel's discussion Participants needed - rare opportunity!
"Charlie, I'd love to do this.  As would my wife.  Where do we e-mail?  I sent a PM with a friend request.  Thanks, Shawn"
Apr 21, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Victor, www.posetech.com If you do get a book, get the triathlon techniques.  In the run section, it covers everthing that the running only book covers, and it's newer.   Which half are you doing?  "
Apr 19, 2011
Shawn Leonard commented on Jamil's blog post How to rock it 811 style
"Good stuff Jamil.  Would love to be there.  Snow on the ground here this morning! "
Apr 19, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Byron, Good to hear from you.  Yes - don't plantar flex the foot, don't dorsiflex the foot.  Do nothing!  Let it land the way it will land.  Don't reach for the ground - the ground will arrive soon enough - gravity…"
Apr 19, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
""Only" 4000 feet?  So, if half of the race is uphill and half is downhill, the hills would average almost a 5% incline - for 15 miles!  You better get out to Issaquah and spend some time on Tiger Mtn.    So, which 50k…"
Mar 31, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Oriana, First, eat the same way you normally do the day before.  No need to try anything different.  Pay particular attention to hydration, though.   Training for a flat 50k is not really any different than training for a…"
Mar 31, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Victor, Nothing on the schedule for me yet.  I'm finally paying the price for running through achilles tendonitis for the past 4 years.  Using the ice flushes now that you mentioned a while ago.  Hopefully, that gets things…"
Mar 28, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Victor, what race are you running? Definitely gonna be rainy tomorrow. Have a good day out there."
Mar 27, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Oriana, no GI problems.  GI issues generally arise when you're body is having to work to digest the food/drink.  Fruit juice is ready to digest immediately.  I've never had any problems with bananas and grapes.  At IM…"
Mar 25, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Kyndra, Ironman can be done raw with a little planning.  I did IM Arizona in '09, and used a celery/grape juice mixture.  I actually took it to the juice bar at the Whole Foods in Tempe, and they juiced everything for me.  On the…"
Mar 25, 2011
Shawn Leonard commented on Ann Gunn's group The Runners
"Deb G, Mike is still figuring out the best fueling for the longer races.  As you've already found out, some options just aren't practical depending on the race location, distance, logistics, etc.   At Western States last…"
Mar 25, 2011
Shawn Leonard replied to hellen72's discussion Fueling your run in the group The Runners
"Agreed.  50 miles without fuel - no way.  For me, 2 hours is the limit.  Elite marathoners have their nutrition available at aid station tables along the way, and they're running for just over 2 hours.    Helen,…"
Feb 25, 2011

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Our community would be delighted to know you better. Please tell us more about yourself and what brought you to 30BaD. Detailed responses will only be accepted (feel free to reapply with more detail if at first not approved as a member). We suggest you pick a name other than your own if you want to maintain anonymity.
Sleeping 9+ hours/day
working 8+ hours/day
hangin' out with family 4 hours/day
running 2+ hours/day
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Durianrider & Freelee started this site to bring together high carb, raw vegan and vegan lifestylists' across the Globe! 30bad is a high standard and high performance team! We're here to help you make our team! Let us know what high fruit assistance do you need?
No specific assistance needed. I've gleaned quite a bit from DG. Looking to continue learning and reap the rewards.
30bad is a fruit-focused vegan internet community which promotes a high carb fruit based vegan lifestyle free of any animal products. Our forum does not tolerate encouragement of anything contrary to this. Nor do we allow endorsement of non-vegan items or practises which involve the imprisonment, exploitation, abuse or murder of sentient beings. We also require our members to post with proper netiquette. Therefore, please indicate your intention:

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Shawn Leonard's Blog

Western States 100 Mile race

Posted on July 7, 2010 at 11:37am 6 Comments

The race: Western States 100 Mile Endurance Run

The venue: Squaw Valley Resort through the Sierra Nevada Mountains to the American River canyon and into Auburn California

The racer: Michael Arnstein

The crew: Michael Oliva, Richard Gambino, Shawn Leonard

The journey began in North Bend Washington - 30 miles east of Seattle - early Tuesday June 22nd. The first stop was in Seattle to pick up passenger #2, Seth. Total miles driven - 34. After…


12 Summits of Tiger Mountain

Posted on June 6, 2010 at 12:00pm 3 Comments

12 Summits of Tiger Mountain. WOW! That was a big day. For those who don't know, the Tiger Mountain State Forest has 6 named mountain summits. This run begins at the Tradition Plateau Trailhead and goes over each summit enroute to the trailhead at the southernmost corner of the forest near the intersection of Issaquah Hobart Road and Highway 18. Then, we…


First day in May

Posted on May 2, 2010 at 6:51am 3 Comments

April flew by with very little training volume - 123 miles total. The schedule of normal, daily life simply preempted a few training sessions. What is the result of the lesser volume for the month? The first day of May brought a nice result in a local half marathon. My PR in the half marathon was 2 hours 2 minutes in the 2004 Seattle 1/2 marathon. Other than a few triathlons, I have not raced the 1/2 marathon distance since then. Going into today's race, I was trying to develop a plan. I…


Capitol Peaks Ultra Marathon

Posted on April 27, 2010 at 6:02am 9 Comments

First, let me start at the end (huh?). Crossing the finish line to the clanging of cowbells, my first impression was the general lack of race participants in the finish area. That explains the prior 19 miles in which I only passed 3 other runners and didn't get passed by anyone. I was a bit surprised when the race director handed me the award for winning the 40-49 age group. 7th place overall.

Rewind 6 hours. The Capitol Forest just southwest of Olympia, Washington is a vast…


Comment Wall (5 comments)

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At 3:09pm on January 30, 2011, Chris said…

That's so cool, Shawn. Thanks for the welcome. I bow before your ultra-skillz. I'm feeling reassured and growing in confidence that the 811 will allow for the best recovery and steady gains. I heard Lance say that we over-estimate short term gains and under-estimate long term gains. So, while qualifying for Kona this Sept is my goal, I'm trying to be appropriately respectful of the building process. I have huge improvements to make, yet.

Hey, this is an ignorant question, but is there an equivalent to "qualifying for Kona" in the world of Ultras?

PS Your wife is rocking my world with all kinds of great workout meal advice.

Thanks to both of you!

At 10:39am on April 11, 2010, Michael said…
At 5:43am on April 8, 2010, BarefootNick said…
Hi Shawn, thank you for the pointers. I keep finding new information to supplement this diet and everything helps. I will receive the 80-10-10 book within a few days as well and look forward to reading it in its entirety.
I can't tell if you think adding lots of fruit variety is a good thing or a bad?
At 4:45pm on February 27, 2010, Rex said…
iron man, nice!!
At 1:10pm on February 26, 2010, Michael said…
Hey Dog! Cool that you're on 30bad!


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