Pikes Pique

There's no denying that I'm now officially nervous.  In three days, I'll be somewhere on Pikes Peak--hopefully at or near the summit.  Otherwise, I will have been right to be nervous.   I can't fathom what possessed me to sign up for a race up a 14,110 ft. mountain.  Trees won't even grow above 12,000 ft.  That might lead one to ask if I'm smarter than a tree.  Actually, I'm asking that right about now.

That said, I've trained hard this summer, and if it weren't for the rarefied air and the 8000+ feet of elevation gain over 13.3 uphill miles, I would be looking forward to this race.  But, I've spent the summer running among the corn fields here in Hog Heaven, not where the trees don't grow.  So, I'm naturally a bit apprehensive.  But, we'll know soon enough.

The Ascent is Saturday, August 18.  I'll be staying in Colorado for a few days of hiking following the race.  So, I won't be home to post my post-mortem until the middle of next week.  Stay tuned.

I'll actually be peaking/tapering for two goal races in the next month (the Ascent  and the North Face Endurance Challenge on September 15), so I'm paying particular attention to tapering strategies.  Here's one that's interesting:  http://running.competitor.com/2012/08/training/the-art-of-peaking-for-a-goal-race_7837/1


In the last major track & field competition at the London Olympics, Ugandan Stephen Kiprotich captured the marathon Gold in 2:08:01.  American Meb Keflezighi finished just off the medal stand in fourth.  The other Americans, Ryan Hall and Abdi Abdirahmen dropped out with injuries.  For an account see here: 
http://msn.foxsports.com/olympics/track/story/stephen-kiprotich-uganda-wins-mens-marathon-gold-medal-081212

And, finally, here's one last look back at the 2012 Olympics as Runners World picks its top ten track & field moments: http://www.runnersworld.com/olympics/top10/

Pinball wizard

I ran 7 miles on local trails this morning as I continue to taper for next Saturday's (August 18) Pikes Peak Ascent.  I have three short runs (4, 4, & 3 miles) planned for next week.  We'll drive to Colorado Springs on Friday, and the race is Saturday morning.  I think that I'm ready, but you never know.

It's hard to believe that the Olympics end tomorrow.  It's been an entertaining, and often inspiring, two weeks.  Despite my bias for track & field, my favorite moment of these Olympics was the gold medal match for women's beach volleyball.  Won, of course, by Americans Misty May Treanor and Kerri Walsh.  It was their third--and final--Olympic Gold.  Misty May retired after the match.  So, I guess that made it a bitter-sweet moment.  

Yesterday's women's 1500 meters was another American middle distance/distance disappointment.  The race was won by Turkey's Asli Cakir Alptekin in 4:10.23.  Shannon Rowbury was the only U.S. qualifier to make it to the finish line.  Well back in 6th place.  Morgan Uceny tripped on the final lap and did not finish.  Jenny Simpson failed to make the final. 

Runners' World columnist Amby Burfoot handicaps Sunday's men's marathon here:  http://olympics.runnersworld.com/2012/mens-marathon-kenyans-ethiopians-super-strong/

Kenya's David Rudisha notched a world record and became the first man to run a sub-1:40 800 meters in the finals of the Olympic 800 on Thursday:  http://running.competitor.com/2012/08/news/david-rudisha-wins-800m-gold-in-world-record-time_56732


One of my favorite bands of all time, the Who, will appear in the closing ceremony Sunday evening.  Maybe the IOC will add pinball for the 2016 Games!

At long last, rain

At long last, rain.  We had our first honest-to-goodness thunderstorm of the summer on Saturday afternoon here in Hog Heaven.  Although amounts varied around the area, we received a welcome 1.90 inches here in northeast Bettendorf.   Along with the rain, a cold front dropped through bringing us a couple of delightful mornings.  It was 55 degrees when I headed out for my hill workout at 5:30 this morning.  Nice.  The forecast is for warmer temps for the remainder of the week but nothing like the unseasonal heat that we've had most of the summer.  Anyway, I'll be tapering (somewhat) this week and next in preparation for the August 18th Pikes Peak Ascent.  That means no long run this week and no more hard workouts after today.  I just hope that I've done enough.

Okay, so I was wrong.  American Shalane Flanagan didn't medal in Sunday's women's marathon at the Olympics.  But, she didn't do badly either.  Neither did her training partner Kara Goucher.  Running in a downpour, Gelana Tiki of Ethiopia won the marathon in an Olympic record 2:23:07.  In the most competitive women's marathon ever, Shalane finished only a couple of minutes back in tenth place.  Kara was eleventh.  Not a bad performance by the American women.  For a full re-cap, see here:  http://espn.go.com/olympics/summer/2012/espnw/story/_/id/8237764/2012-summer-olympics-marathon-misfire-trio-us-women

Britain's Mo Farah won the men's 10,000 meters over the weekend with American Galen Rupp in second.  And, in Sunday's 100 meters final, Jamaican Insane Bolt defended his title from Beijing in an Olympic record 9.63.  Silver went to fellow Jamaican Yohan Blake and American Justin Gatlin took Bronze.  (Okay, so it's Usain.  But, what he does on the track is without question insane!)

This week brings an orgy of track & field competition.  I'm especially looking forward to the men's marathon (Sunday), men's 5000 meters (Saturday), women's 5000 meters and 1500 meters (Friday), and the men's 1500 meters (Tuesday).  My favorite athlete among the remaining competitors is Monument, Colorado's Jenny Simpson.  Jenny will line up in the 1500 meters.

At long last, track

It's been another week of hot, dry weather and decent training here in Hog Heaven.  We finished July with 5 days of 100+ degree heat and less than .50 inches of rain.  Not good.  August has started the same.  My big run this week was a 24 mile effort on Wednesday morning for which I rose at 3:30 a.m. and was out the door and into the darkness by 4:00.  It's the last long run I'll do before the August 18 Pikes Peak Ascent.  With the North Face Endurance Challenge at Madison, Wisc. coming up one month after Pikes Peak, I'll likely do only an abbreviated taper over the next two weeks.   We'll see how that works.

Hooray!  Olympic track & field starts today.  Don't get me wrong.  I've enjoyed the swimming, gymnastics, and assorted other endeavors, but it's time for the meat and potatoes of Olympic competition.  All the way back to ancient Greece, running and jumping and throwing have been the centerpiece of Olympic competition.

Today's premier event on the track is the women's 10,000 meters.  Everyone seems to expect the Ethiopians and Kenyans to dominate the race.  The American trio of Amy Hastings, Lisa Uhl, and Janet Bawcom are given little chance to medal.   On the other hand, nobody was supposed to beat the Soviet ice hockey team in 1980!

The weekend brings lots more including the men's 10,000 meter final on Saturday, and the long-anticipated women's marathon on Sunday.  Stay tuned!

To get everyone in the right mood for Sunday's women's marathon, here's a pre-Olympics interview with U.S. marathoner Shalane Flanagan: http://www.irunfar.com/2012/07/shalane-flanagan-interview.html

And another with U.S. marathoner Kara Goucher:  http://www.irunfar.com/2012/07/kara-goucher-interview.html

Besides being rivals, Shalane and Kara are friends and training mates.  I'll be rooting for both at London.

Peak & pique

The weather gods blessed us here in Hog Heaven with decent weather for yesterday's Bix 7-Mile road race.  It was sunny and seasonably warm.  In contrast, most of this summer has been unseasonably hot.  I used the Bix as a training run in my preparation for the Pikes Peak Ascent (now only 20 days away!) and the North Face Endurance Challenge (48 days away).  While I didn't race, I did have a time goal, and I fell a scant 10 seconds short of it.   So, I was pleased with my effort and the outcome.

With only three weeks left before Pikes Peak, the coming week will be my last hard week before the race.  My schedule calls for a couple of maintenance runs (60-90 minutes), a hill workout, and a long run (I'm shooting for a minimum of 20 miles depending on the weather). 

I'm doubly excited right now.  I've begun the countdown to my "big" races--Pikes Peak and North Face--and the Olympics are underway in London.  I watched some swimming yesterday and plan to catch more swimming and some women's gymnastics today.  But, the "good" stuff--the running and jumping--doesn't start for several more days.  Stay tuned.

I miss the old days when ABC covered the Olympics.  ABC put the competition first.  NBC can't see beyond entertainment.  I guess that explains the prominent roles of such sports experts as Ryan Seacrest and Meredith Viera on the broadcasts. 

Okay, I get it.  It's not always easy to get outside and moving--especially at the height of summer heat or the depth of winter cold.    But, here's a good reason for any season:  Regular exercise not only adds years to one's life but it also enhances the quality of those years.  See here for inspiration: http://news.runnersworld.com/2012/07/23/exercise-adds-almost-4-years-to-life-span/

Running coach and Competitor magazine contributor Jeff Gaudette questions the efficacy of the 20+ mile long training run here:  http://running.competitor.com/2012/07/training/are-you-overemphasizing-the-marathon-long-run_55719

Jeff (and others) might be right, but I'm not convinced.  So, I'll keep doing what I'm doing.  For the time being anyway.   During most of the year, I do NOT do 20+ mile training runs.  But, during the build-up to a marathon or ultramarathon, I try to do as many as I can.  That's usually 4-6 during the peak weeks of training.   It's nice when toeing the starting line to know that you can run the distance.  The great unknown for me is how quickly I can cover the distance.

All That Jazz

I've beginning to sound like a broken record, but so is the weather here in Hog Heaven.  Continued hot & humid and bone dry.  Most of the state (Iowa) is now officially in a moderate drought.  I know that farmers are suffering mightily, but it's not easy for runners.

Nonetheless, I've managed to get in most of my scheduled runs this month.  I've cut back a bit on my long runs, but that's the only concession I've made so far.  This week is an easy week for me:  no long run but a hill workout (Tuesday) and a race (the Bix 7-Mile) on Saturday.  The Bix is a big deal locally.  (Its namesake, Bix Beiderbecke, is a Jazz Age musician from right here in the Quad-Cities.)  The race draws upwards of 20,000 runners including some of the world's top distance runners.  Past winners include Olympians Ryan Hall, Meb Keflezighi, and Lisa Uhl.  (Lisa, who made the U.S. team in the 10,000 meters is an Iowa native.)  I haven't decided how to approach the hilly race: as a race or a training run.  Right now, I'm leaning toward training run. 

I've run one ultra marathon: last fall's North Face Endurance Challenge 50K at Madison, Wisc.  I tried to go out slowly, walk strategically, and avoid any hydration or blood sugar issues.  It worked fairly well and the race didn't seem much harder than a marathon.  Of course, I suffer in marathons because I refuse to do the same smart things.  But, that's another story.

This fall, I'm registered for the North Face 50-Mile at Madison.  With the extreme weather here in Hog Heaven, I'm not sure that my training has been/will be up to the task.  So, if necessary, I'll drop back and run the 50K again.

I love trails and I like the idea of ultras.  But, I know my limits.  Imposed mostly by my age.  And, as much as I find iconic ultras like the Western States 100 intriguing, it's not likely that I'll ever run them.  My goal is to pace my son at Western States or another biggie someday.

Anyway, two of the country's most iconic--and grueling--ultras were contested in the past couple of weeks.  If you weren't paying attention, here's what you missed. 

The Hardrock 100 is history.  Hal Koerner won the men's race in 24:50:13, the third fastest time in Hardrock history.  Darcy Africa was the first woman finisher in 29:09:47.  See more results here: http://www.irunfar.com/2012/07/2012-hardrock-100-results.html

Here's a brief race recap of the race from UltraRunning magazine: http://www.ultrarunning.com/ultra/features/news/koerner-and-africa-winner.shtml 

Hardrock winner Hal Koerner reprises his race here:  http://www.irunfar.com/2012/07/surprising-myself-and-others-hal-koerners-2012-hardrock-100-race-report.html

Another of the country's masochist magnets wrapped up this week: the Badwater Ultramarathon.  Badwater runs 135 miles from Death Valley, Calif.--the lowest point in the U.S.--to Mt. Whitney, Calif.--the highest point in the Lower 48.  This year's run saw relatively cool temps with a high of "only" 109 degrees.  Here's a brief recap:  http://www.fresnobee.com/2012/07/17/2912087/oswaldo-lopez-of-madera-finishes.html

London countdown

Another hot & humid week here in Hog Heaven.  Despite the humidity, we can't seem to squeeze out any moisture in the form of rain and most of the state is suffering moderate drought.  And, the long-term forecast for August thru October calls for above-average temps and below-average rainfall.  Not good for runners, but a disaster for farmers.

I've had a decent week of training that included a hard hill workout on Tuesday.  My most important run of the week is tomorrow's long run.  I need to do at least 18 miles, but if the conditions warrant, I'm going to try and stretch that to 20 or more.  Right now, the forecast is for an overnight low of 65 degrees.  That would be the coolest morning this week.  I plan to rise at 3:40 a.m. and be out the door by 4:10.  Stay tuned.  

Check your calendars.  One week from today, the 2012 Olympics open in London.  Having waited four years, I'm getting more excited by the day.  Of course, everybody doesn't share my enthusiasm for the Games.  German publication Der Spiegel, for example, predicts "an Olympic-sized fiasco" for London:  http://www.spiegel.de/international/world/london-and-the-2012-olympic-games-a-match-made-in-hell-a-844599.html

Distance-running insiders--like Bill Rodgers and Craig Virgin--handicap the distance events at the London Olympics:  http://www.runningtimes.com/Article.aspx?ArticleID=26566

Here's a nice piece on U.S. marathoner Shalane Flanagan.  I've been picking Shalane for a Olympic marathon medal since before she won the U.S. Olympics Marathon Trials back in January:  http://running.competitor.com/2012/07/news/rivals-are-key-to-flanagans-confidence_55538

And, here's another piece on Shalane from Outside magazine:  http://www.outsideonline.com/outdoor-adventure/running/road-running/Win-or-Die-Trying-20120801.html

Here's one of my early blog posts heralding Shalane's Olympics prospects:  http://runningthrutwenty12.blogspot.com/2012/01/training-for-colorado-and-thinking.html

Chasing the Moon

Despite another ghastly hot week here in Hog Heaven, I managed to get in a decent week of training.  The best day was Thursday, and I took advantage by rising at 3:45 and getting in a 24-mile long run before the worst of the heat.  On Saturday evening, I toed the line at the Moonlight Chase, a local 4-miler that starts at 9:00 p.m.  The late start didn't protect us from the heat though as it was still 83 degrees at the start with plenty of humidity.  Despite the conditions, a record 2100+ turned out.  I managed a third place finish in my age group and another trophy.  I've raced four times this year and captured age group awards in all four: two firsts, a second, and a third.  I have four more races scheduled this year: Quad-City Times Bix 7 (July 28), Pikes Peak Ascent (August 18), Run with Carl 5K (September 3), and the North Face Endurance Challenge (September 15).  For the Pikes Peak Ascent and the Endurance Challenge, my goal isn't more hardware.  It's simply to finish! 

This week promises to be hot and humid again with daytime highs in the mid- to upper-90s.  My schedule calls for another 40-mile week: a hill workout, a couple of maintenance runs, and an 18-mile long run.  Looks like another week of 0 Dark Thirty wake-ups ahead. 

If you're still looking for a reason to start running, take a look at the findings of Paul Williams, a a scientist at Lawrence Berkeley National Laboratory who runs the world's largest study of runners' health, known as the National Runners' Health Study.   For example, after studying over 100,000 runners for over 20 years, Williams reports that "One of the things that pleases me is how broad-spectrum the results are. Nobody in our cohort really gets sick at all until they're about 60."  For more see here:  http://www.sfgate.com/health/article/Scientist-has-only-good-things-to-say-about-3700504.php  

I'm not a big fan of the 1500 meters, but I am a fan of Jenny Simpson.  And, Jenny runs the 1500.  So, I was watching the Olympics Trials 1500 at Eugene, Ore. and will be watching at London.  Morgan Uceny won the 1500 at the Trials with Shannon Rowbury and Simpson neck-and-neck in second and third.  If you didn't catch the race at Eugene, here's an account:  http://running.competitor.com/2012/07/news/morgan-uceny-leo-manzano-win-1500m-finals_54917

I'm also not a fan of beer, but I know that lots of runners are.  So, here are the results of a study that shows that moderate--key word here--beer consumption is good for runners:  http://news.runnersworld.com/2012/07/09/benefits-of-moderate-beer-consumption/

A new countdown begins . . .

Okay.  It's approaching mid-July.  It's been eight weeks since the Colorado Marathon--my first target race of 2012.  In the weeks and months prior to Colorado, I blogged 4/5 times a week.  Unfortunately, since then I've been lucky to post twice a week.  No excuse.  But, I can do better.

I have two more target events scheduled this year:  the Pikes Peak Ascent and the Madison, Wisc. North Face Endurance Challenge.  The Ascent is now only 40 days off.  The Madison North Face event is only 68 days away.

So far, my training has been adequate.  I hope.  The very hot and humid July weather (lots of mid- to upper 90s and a few days of 100+) has curtailed my longer runs though and slowed my hill workouts.  Still, I've managed to get in three 20+ mile long runs and a hard hill workout every two weeks.

This week, I have a long run (20+ miles) scheduled for Wednesday morning--according to weather forecasts, the coolest morning this week.  On Saturday, I'm running a quaint local race: the Moonlight Chase 4-Mile.  It's an annual event held in a small town on the northern edge of the Quad-Cities.  It starts at 9:00 p.m. and the route is lined with luminaries.  Despite the dark, it's still warm and usually humid.  Last year, it was 80 degrees at the 9:00 p.m. start.  I do it for fun and count it as speed work.  Coming only three days after a 20+ mile effort, I'll need to be careful about pace though.   

This year's Western States 100 is in the books, but for all you masochists out there, there's still Hardrock.  That would be the Hardrock 100 Mile Endurance Run.  See the website here:   http://hardrock100.com/index.php

Western States is tough.  Hard Rock is tougher.  It's run in the San Juan Mountains of southwest Colorado and there's 67,984 ft. of elevation change along the 100 mile route.  The average elevation is 11,186.  The cutoff for finishers at Western States is 30 hours.  It's 48 hours at Hard Rock.  In 2011, 140 runners started and 80 finished.

To hear what some of them have to say about the experience, see the video here:  http://www.irunfar.com/2012/07/the-voices-of-hardrock-part-1-adventure.html

The heat is on

The past week has been a tough slog here in Hog Heaven.  We've consistently had temps in the mid- to upper 90s along with ample humidity.  Running has been a challenge to say the least.  Unfortunately, it's not going to get any better in the short term.  The Weather Service is predicting that similar conditions will continue over the coming week.

Despite the conditions, I've managed to get in all my scheduled training runs including an 18-mile long run on Monday.  (As it turned out, eighteen was about my limit.  Unless the weather breaks, I don't know what will happen week after next when I have twenty-four scheduled.)  I've stayed on schedule by getting up at 0 Dark Thirty to beat the heat.  I was out the door on Monday morning at 4:06 a.m.  This approach works for me because I'm able to take a nap in the afternoon.  Others aren't so lucky.   It could be worse, of course.  Unlike those poor folks on the east coast, we have power.  And unlike the people of Colorado Springs, we aren't battling wild fires. 

I spent quite a bit of time over the past week watching the Olympics Trials: track & field, swimming, and a bit of gymnastics.  I'm now primed for London.  As we get closer to the Opening Ceremony, I'll have some comments on my favorite competitors and their events.  Stay tuned.

Here's more good news for us coffee freaks.  A new study shows that regular consumption reduces the risk of heart failure by 11%.  See more here:  http://news.runnersworld.com/2012/06/29/drinking-coffee-may-lower-heart-failure-risk/

Okay.  So, I'm a dirty old man.  Anyway, isn't minimalism all the rage in running circles these days?  If minimalist shoes work for many runners, why shouldn't minimalist shorts work for those who can wear them?  If that's you, check out these styles:  http://blog.runningwarehouse.com/ruap/bootyful-short-shorts-for-fearless-femmes/

Tweak, tweak

This week starts with more than a little anxiety here in Hog Heaven.  For the third time in the past nine months, I tweaked my right calf during a race:  Saturday's inaugural Run 4 the Hills 5K trail race.  Despite having to stop twice, I still managed to hold on to win my age group.  Trophies are always nice, but they can't compensate for a possible injury.  I've been massaging the calf since and it's improving, but the big challenge is tomorrow's long run.

My schedule calls for a long run (24 miles) sometime this week.  But, not necessarily tomorrow.  The weather forecast points to tomorrow as the only reasonable day this week to run long.  Beginning Wednesday, the local weather turns hot and humid with high temps in the mid- to upper 90s.  Tomorrow promises more seasonal weather with a high in the low 80s.  So, I plan to rise at 3:30 and be on the road by 4:15.  If, of course, my calf cooperates.  Stay tuned. 

I hope many of you were watching this weekend's high drama in northern California and Eugene, Ore.  At the iconic Western States 100 in Calif., Timothy Olson and  Ellie Greenwood took advantage of what Greenwood called "fast weather"--i.e. cold--to smash the men's and women's course records Saturday.  For coverage of the race see here:  http://www.irunfar.com/2012/06/2012-western-states-100-results.html

At Eugene, the U.S. Track & Field Olympic Trials produced a world record in the decathlon; redemption for Amy Hastings in the 10,000 meters after she finished 4th (and missed making the team) in the Marathon Trials back in January; and a dead heat for third place (and a spot on the Olympic team) in the women's 100 meters final.  For full results through Sunday, June 24, see here: http://www.runnersworld.com/olympic-trials

There are still lots of events left before the Track & Field Trials end on Sunday, July 1.  I'm particularly looking forward to the women's 1500 meters: qualifying on Thursday, semifinals on Friday, and finals on Sunday.  I'll be rooting for Jenny Simpson, a personal favorite.  For a video profile of Jenny (produced by her sponsor New Balance), see here:  http://running.competitor.com/2012/05/videos/video-jenny-simpson-more-than-gold_52446

Run for the Hills

I've enjoyed another week of solid preparation for my two target races later this summer: the August 18 Pikes Peak Ascent and the September 15 North Face Endurance Challenge.  Tomorrow, I'll do a local trail race, the Run for the Hills 5K.  It's just for fun but it'll give me some idea of whether I've made any progress on the speed front.  Not that speed is my goal for the remainder of the summer.  Both of my target races will depend on endurance, not speed.   They are, for me, tests of finishing within the time limits.  So, I'm not doing speed work this summer.  On the other hand, I expect that my hill work and long runs would also benefit pace. 

If you're a runner or a fan of the sport, your eyes this weekend (June 22-24) are probably on two cities with ambitious titles:  Eugene, Ore., which bills itself Track Town USA, and Auburn, Calif., which boldly proclaims itself The Endurance Capital of the World.

The U.S. Track & Field Trials at Eugene begin today and continue through next week (see here for a complete schedule of television coverage: http://running.competitor.com/2012/06/news/2012-u-s-olympic-trials-track-field-tv-schedule_54150), and one of the oldest and most iconic endurance races kicks off early Saturday morning from Squaw Valley, Calif.  It ends 30 hours and 100 miles later at Auburn, Calif.  It's the Western States 100 of course.  For an intro to the race see here: http://www.ws100.com/

This year's Western States, the 39th, promises to be incredibly competitive with many of the world's top ultra runners in attendance.  (Unfortunately, favorite Kilian Jornet is a late scratch.)  For a look at the men's race, see here:  http://www.irunfar.com/2012/06/2012-western-states-100-mens-preview.html

Women's favorite Ellie Greenwood also leads an all-star lineup on the distaff side.  Check here for a preview:  http://www.irunfar.com/2012/06/2012-western-states-100-womens-preview.html

For an exciting and inspiring look at the 2010 race--a duel among four of the ultra world's elite: Jornet, Tony Krupicka, Geoff Roes, and Hal Koerner--check out the documentary film "Unbreakable."  For more on the film, check out their website here:  http://www.ws100film.com/

Run with Dad

Happy Fathers' Day.  Take your kids for a run!

My training continues with little in the way of drama.  Happily.  This past week's 22-mile long run seems not to have taken a toll on me.  That's always a good thing.  This week brings, among other things, a hill workout tomorrow (Monday) and a trail race (Run for the Hills 5K) on Saturday.  Otherwise, it's an easy week with maintenance runs on Tuesday and Thursday and cross training on Wednesday and Friday.

The drama this week could be the weather.  Hot and humid conditions are forecast for much of the week with highs in the low to mid-90s.  Looks like I'll be up at 0 Dark Thirty most mornings.   

Wow!  Check out the flashy new garb that U.S. track & field athletes will wear at the London Olympics:  
http://news.runnersworld.com/2012/06/14/us-olympic-track-uniforms-unveiled/

Lots has been made of recent studies that suggest potential adverse effects of excessive exercise.  Amby Burfoot of Runners' World interviews two of the studies' authors here:  http://peakperformance.runnersworld.com/2012/06/q-a-with-the-potential-adverse-effects-of-endurance-exercise-authors/

In case you decide not to read the entire interview, here's what I consider the most important take-away.  It's a response by cardiologist James O'Keefe: 

     Of all the risks factors for premature death, perhaps the most malignant is low cardio-respiratory     fitness--being "out of shape." Conversely, a daily exercise habit is the single most powerful therapy for improving both the quality and quantity of your life (that is something that adds years to your life, and life to your years). Getting just 30 minutes daily of moderate or vigorous physical activity can cut your risk almost in half for premature death, diabetes, Alzheimer's disease, depression, and heart attack. People who regularly engage in physical exercise have markedly lower rates of disability, and an average life expectancy that is about seven years longer than sedentary people.

Slouching toward Eugene

I completed another long run this morning.  This time, twenty-two miles.  The weather was cooperative--cool and dry--but my lower body was not.  Especially, my left ankle.  The ankle began to tweak around mile nineteen or so, but I continued to grind to the end.  Probably not the smartest thing.  We'll see how it's doing tomorrow. 

Anyway, barring any continuing problems, I'll do cross-training tomorrow and Saturday, a one-hour maintenance run on Friday and a trail run on Sunday. 

No long run next week--thankfully--but I do have a race scheduled for Saturday, the 23th.  It's the inaugural Run for the Hills 5K at Crow Creek Park in Bettendorf, Iowa--my hometown.  It should be fun. 

The U.S. Track & Field Trials for the London Olympics are coming up soon: June 22-July 1.  For a complete schedule of events, see here:  http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569-0-14364-0,00.html

Everything you want to know about the Trials can be found here: http://www.runnersworld.com/olympic-trials

Here's commentator Roger Robinson on the rousing spectacle and high drama of the Trials: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-569--12641-1-1X2-3,00.html

Excellent profile of marathoner Shalane Flanagan, who qualified for the U.S. team in the marathon back in January and will also try to make the team in the 10,000 meters at the Trials:  http://www.runnersworld.com/article/0,7120,s6-239-567--13858-0,00.html 
Despite the predominance of the African women in the marathon, I wouldn't be surprised to see Shalane on the medal stand in London!

I'm getting excited and the Track & Field Trials is still a couple of weeks away.  I'm especially keen to see the 400, which I ran in high school, the 800, the 5000, and the hurdles.  Other than the 400, I can't explain why the others appeal to me.  Why the 800 but not the 1500?  Why the 5K but not the 10K?  Also, while I'm not excited about the 100 or 200--where's the drama if Usain is healthy?--I love watching the 4 x 100 and 4 x 200 relays.  Sprints are like drag races-- full-speed-ahead, blink-and-you-miss-it--while relays are like carefully-choreographed ballets performed in traffic.  Anyway, I'm excited.

Me & Anton (Krupicka) . . . Maybe

Another week is in the books, and I believe that I'm making solid progress toward my twin goals for the remainder of the year: 1) the August 18 Pikes Peak Ascent and 2) the September 15 North Face Endurance Challenge.  In addition to hill repeats early in the week, I did speed work on Friday and ran trails on Saturday.  It was my first time on trails for a while and I need to do much more of that this summer.  Both of my target races are on trails.

I did the trail workout in my new Asics Gel-Fuji Racers.  I really like them and expect that they will become my go-to trail shoe instead of the Saucony Peregrine.  I have nothing against the Peregrines.  I wore them to run last year's North Face Endurance Challenge 50K and had no problems.  It's just that the Fuji Racer is lighter and has a 6mm drop from heel to forefoot that works better for me.  The Peregrine has a 4mm drop.  I can run in shoes with a 4mm drop but prefer shoes with a 6-9mm drop. 

This week's focus is on a long run--22 miles.  Right now, the best day (weather-wise) for it looks like Wednesday.  Even then, I'll have to get up at 0 Dark Thirty to beat the heat.  It's summertime in Hog Heaven. 

Ultra star Anton Krupicka hopes to end over a year of forced idleness--due to injuries--at this July's Hardrock 100.  The better news--from my standpoint--is that he hopes to use Hardrock as a springboard to the Pikes Peak Marathon in August.  Since I'm running the Pikes Peak Ascent, perhaps I'll get to meet him.  See here for an account of Krupicka's injuries and recovery:  http://www.trailrunnermag.com/people/profiles/article/372-tony-krupicka-is-missing-in-action

Here's Krupicka's own account--with awesome photos--of a recent mountain run in the Ten Mile Range near Breckenridge, Colo.: http://wpblogs.runningtimes.com/blogs/antonkrupicka/2012/05/27/ten-mile-traverse/ 

Everybody knows about the Kenyans' success at distance running.  Here's an inside look at their less-celebrated Ethiopian neighbors and competitors:  http://running.competitor.com/2012/06/features/the-air-up-there-a-look-into-ethiopias-distance-running-legacy_53259

Just do it. Today!

Good week so far.  After cross-training on Monday, I did a hill workout yesterday and a one-hour maintenance run today.  Tomorrow is cross-training.  I'll do some speed work on Friday and a trail run on Saturday.   

Today is National Running Day.  Real all about it here:  http://www.runningday.org/
If you've been meaning to start running, there's no better time than today.  Just do it!

But not too much.  A recent study suggests that moderation in running might be best:  http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/

I've written about U.S. swimmer Missy Franklin before.  Here's a piece about Miss Franklin that should be required reading for the parents of all young athletes:  http://online.wsj.com/article/SB10001424052702303674004577434550791785644.html?mod=WSJ_LifeStyle_Lifestyle_5

(Running) Shoes R Us

Week One of my train-up for the Pikes Peak Ascent (August 18) and Madison North Face Endurance Challenge (September 15) is in the books.  Overall, things went well.  I completed two hard sessions--hill repeats on Wednesday and a 20-mile long run on Friday--two one-hour maintenance runs on Tuesday and Sunday and cross-training on Monday, Thursday, and Saturday.  I was lucky to get a cool morning--46-degree low--for my long run on Friday.  That might be the best it gets this summer.  Because it was so cool, I was able to wait until 5:30 a.m. to go out.  Looking out two weeks to my next long run, I'll likely need to be out by 4:00 a.m. to beat the heat.  Such is summer in Hog Heaven. 

Running Times takes a look at the latest batch of trail shoes here:  http://www.runningtimes.com/Article.aspx?ArticleID=26179

Running Warehouse reviews the new Kinvara 3 here: http://blog.runningwarehouse.com/
I've already bought a pair of the Kinvara 3 to replace my Kinvara 2's eventually.  Since I only use the Kinvara's for races and speed training, it could be a while.

Pete Larson, author of  Tread Lightly: Form, Footwear, and the Quest for Injury Free Running and a popular running-shoe blogger, also reviews the Kinvara 3 here: http://www.runblogger.com/

Good news for heavier runners.  A new study confirms earlier studies that showed that heavier runners are NOT more susceptible to injury than lighter runners:  http://www.runblogger.com/

Pass the ice cream!

Onward and Upward

Memorial Day has come and gone.  Fortunately, so has the record-breaking heat that accompanied it.  The unseasonal temps hung around all weekend, but Sunday was the worst with an all-time high of 94 degrees.  With the humidity, it felt more like a July 4th holiday than Memorial Day Weekend.  I followed my 18-mile long run on Friday with cross-training on Saturday, a one-hour maintenance run on Sunday, cross training on Memorial Day, and a hill workout today.

With the weather forecast to cool off all week, I've decided to add another long run (18-20 miles) for Friday or Saturday.  Before then, I'll have another maintenance run and some cross training.

It's 12 weeks until the Pikes Peak Ascent and 16 weeks until the North Face Endurance Challenge.  Time to get serious! 

Frequent readers of this blog know that I'm a Shalane Flanagan fan.  Back in early January, I picked her to win the U.S. Olympic Marathon Trails.  After the Trials, I picked her to be competitive for a medal in London.  Here's a recent interview that's encouraging and informative:  http://news.runnersworld.com/2012/05/22/brief-chat-shalane-flanagans-june-agenda/

The Western States 100 (coming up in June) is THE iconic trail ultra.  Here's an homage to the race by one of its most successful runners:  http://www.irunfar.com/2012/05/home-on-the-western-states-trail.html

Pete Larson of the popular running-shoe review blog runblogger.com updates his guide to minimalist running shoes here: http://www.runblogger.com/2010/07/runbloggers-guide-to-minimalist-running.html

My 3-week recovery from the Colorado Marathon is over.   This morning I graduated from recovery with an 18-mile run.  Felt good.  No problems.  On Sunday, I begin my train-up for the August 18 Pikes Peak Ascent. 

With the Pikes Peak Ascent coming up, I consulted a trainer about step-up exercises to help me prepare for the final 1-2 miles of the race.  I did several of the exercises this morning following my long run.  The race website encourages that you do step-ups following long runs to prepare for the series of step-ups near the end of the race when you will have tired legs. 

Here's an excellent story about the search for legendary ultra runner Micah True, who disappeared while running  in the rugged Gila Wilderness of New Mexico in late March:  http://www.nytimes.com/2012/05/21/sports/caballo-blancos-last-run-the-micah-true-story.html?pagewanted=1&_r=1&hp

If you're looking for something unique, check this out:  http://thecolorrun.com/ 
It's a 5K race and is being run at sites across the country.  Runners are asked to wear a white shirt.  Along the way, volunteers throw colored dust (red, yellow, pink, and purple) on the passing runners.  The website has a video.  Check it out.  Looks like fun.  Maybe there's one close to you.

If you're a shoe junkie like I am, you'll be interested in this announcement:  http://news.runnersworld.com/2012/05/22/brooks-announces-puredrift-a-new-minimal-shoe/ 
Looks like Brooks is extending the PureProject to include a super-low weight shoe: the 5.6 oz. PureDrift.  It'll be available in January 2013.  Brooks also is updating the entire PureProject line with the PureFlow 2, etc.  

The Heat Is On

It's March again.  Weather-wise anyway.  But not traditional March.  It's the atypical, if not downright aberrant, March 2012.  With little warning, the pleasant spring-like weather that we've been enjoying since April Fool's has morphed into summer-like conditions not seen in Hog Heaven since . . . well, since March!  This is shaping up to be the wackiest weather year in recent memory.  We had June/July in March.  March in April.  And, now, July in May.  I worry what the weather gods have in store for us in July/August.  

After a day of cross training on Friday, I did a six-mile run on Saturday morning.  It was warm (mid- to upper-70s), sunny, and somewhat humid.  Not the best of days for my longest run since May 6's Colorado Marathon.  And, I felt it.  But, I survived intact.  I have one more week of active recovery before a scheduled 18-mile run next weekend.  The long--range forecast calls for low-90s next weekend.  Looks like I'll have to rise early and start before sunup or suffer the consequences. 

In my train-up for the August 18 Pikes Peak Ascent, I have registered for three local races: 1) the most popular Quad-City road race, the Quad-City Times Bix 7 (July 28), 2) the July 14 4-Mile Moonlight Chase run in Eldridge, Iowa, with a 9:00 p.m. start, and 3) the inaugural Run/Walk in the Park, a June 23 5K run on the cross-country trail in Bettendorf, Iowa's Crow Creek Park.  For more info about each, go here, here, & here:
http://www.cornbelt.org/r/rfh12app.pdf

http://www.moonlightchase.com/

http://www.bix7.com/2012/

A new study compares bananas to sports drinks as an energy source for endurance athletes.  See:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0037479#s3
And if you're wondering, the humble banana did just fine.

Marathon Recovery

Recovery from the May 6 Colorado Marathon continues apace.  I'm half-way thru a three-week recovery period.  This week I've done two 4.4 mile runs and two days of cross training.  I'll do two more days of cross training and a 6-mile run on Sunday.  So far, things are going well.  No aches or pains or lingering fatigue.  With luck I'll be ready to resume my regular training regimen on May 28.  That will give me 2 1/2 months to prepare for the August 18 Pikes Peak Ascent.  For info on the Ascent and the Pikes Peak Marathon, see here:  http://www.pikespeakmarathon.org/entry.htm

One of my goals is to run/walk/hike into my old age.  So far, so good.  If you hope to run for a lifetime, check out this encouraging piece from Pete Magill:  http://www.runningtimes.com/Article.aspx?ArticleID=25970&PageNum=1

I recently discovered an analysis of legendary ultrarunner Micah True's (aka Caballo Blanco) autopsy.  True died while out running in the New Mexican wilderness.  The headline from the autopsy news is that he died of heart disease.  This is a more nuanced explanation: http://news.runnersworld.com/2012/05/10/the-micah-true-autopsy-explained/

With summer just around the corner, it's time to think about hydration needs on warm/hot runs.  Here's some timely advise:  http://running.competitor.com/2012/05/nutrition/hydration-101-sports-drinks-vs-water_52293

Mothers (and Others) on the Run

Recovery is well underway from last Sunday's Colorado Marathon.  I mostly follow the recovery regimen in Jeff Galloway's Marathon: You Can Do It!   For three weeks following a marathon, Galloway advises alternating days of walking and running with most of the running limited to 45 minutes.  The exceptions are the three Sunday runs.  The first of these is four miles; the second, six miles; and third can be anywhere from 12 to 18 miles.  I ran the first of these--4 miles--this morning.  Slow and easy.  So far, so good. 

By Thursday after the marathon, all of the soreness in my legs from the race had dissipated.  Probably because I ran the marathon at less than predicted race pace.  Of course, the absence of pain doesn't mean the post-marathon threat of increased injury has passed too.  So, the smartest and safest thing is to continue following a recovery regimen until three weeks have passed since the marathon.  Then, and only then, will it be safe to begin training for our next goal race.  For me, that will be August 18's Pikes Peak Ascent.

The Pikes Peak website advises training for the Ascent--which is 13.32 miles up, up, up the iconic mountain--as if training for a hard flatland marathon.  So, I'll do pretty much what I did in the spring for the Colorado Marathon.  The differences are: 1) more hill workouts and 2) lots of step-up workouts.  Apparently, there are a series of difficult step-ups near the summit that have to be done 1) on extremely tired legs and 2) in oxygen-deficient air at 14,110 feet.  WHY AM I DOING THIS? 

Just in time for Mothers Day, Running USA released it latest report of women in running.  Find it here:
http://runningusa.org/node/82755#83211
Among its finding: In 2011, women made up 53% of the fields in road races.  I'm not surprised.  I just finished the 2012 Colorado Marathon, and I was surrounded by women--many of them passing me.  Officially, of the 996 Colorado Marathon finishers, 517 were female.  Only 479 were male.

We now know what killed legendary ultra-runner Micah True, aka Caballo Blanco: heart disease.  See the full story here: http://www.chicagotribune.com/sports/sns-rt-us-usa-marathon-autopsybre8471hr-20120508,0,1799324.story  True's body was found in the New Mexico wilderness on March 21 after he failed to return from a run.  True was featured in the best-selling Born to Run.

Post-mortem

The 2012 Colorado Marathon is history.  While I fell short of my time goal, I did finish first in my age group.  (You don't have to run that fast when you're an old guy!)  So, that's something.  The first part of the course through the Poudre Canyon was as awesome as advertised.  The miles from about 17 thru 26 were less dramatic.  More like generic bike path.  But, overall, the course is quite remarkable. 

I don't know if the altitude--I arrived in Ft. Collins on Friday from the Iowa flatlands--contributed to my lackluster time, but I felt fine--and was on pace--at least until I exited the canyon.  So, no excuses.  Just not my day.  As the renowned ultra-running philosopher Forrest Gump once said:  "__it happens!"

The race was well organized and the volunteers out on the course were great.  I thanked as many as I could along the way, but I'd like to take this opportunity to thank them and all of the other volunteers again.  They make what we runners do possible. 

Ft. Collins was nice.  (My wife and I usually vacation in the Colorado Springs area.)  We arrived on Friday and left on Monday so we had time to see much of the town.  The food and the service were great everywhere we ate.  I don't drink, but my wife tried some of the local brews and pronounced them excellent. 

I missed the awards ceremony because I went back along the course to run in with my wife who also ran the marathon.  I hope that the organizers plan to mail trophies to those who didn't pick them up on Sunday. 

The medals and shirts are much appreciated, but I like having the option of a printable certificate.  I didn't see that option in the emailed results.  Just saying. 

In conclusion, I'd encourage everyone to visit Ft. Collins and all runners to experience the Colorado Marathon. 

Starting with my next post, I'll turn my attention to my next major effort of 2012: the Pikes Peak Ascent.  You can visit their website here:  http://www.pikespeakmarathon.org/entry.htm

Just do it!

The long fuse is growing short.  In four days, the long train-up for the Colorado Marathon will yield to the real thing.  I have one more short and easy maintenance run--3 miles--to do tomorrow.  Friday is drive day.  Hog Heaven west to Ft. Collins.  So, I'll be away from my computer and unable to blog until returning home early next week.  At that time, I'll post a marathon post-mortem.  Then, after three weeks of recovery, I'll be off and running (pun intended) in preparation for the Pikes Peak Ascent in August.  I wish all of you best of luck and good running on Sunday, May 6.

I'll leave you for the time being with some thoughts about running. 

Running is not life.  I'm not even sure that we were born to run.  If early humans were vegans, then they didn't need to hunt.  Only gather.  And, apples and berries don't require chasing.  Doesn't it seem reasonable that the earliest humans ate fruits, nuts, and grains?  Raw meat isn't very appetizing and fire requires an inventor.  How soon did that happen?  Just saying.

Anyway, enthusiasts of all sorts seem to go overboard in assaying the object of their enthusiasm.  I once had a t-shirt that announced "Baseball Is Life."  Runners are no different.  Check out this quotation from Roger Robinson in the April 2012 Running Times referring to John J. Kelley, an early winner of the Boston Marathon:
      
     "He was way before his time in perceiving that running is part of the greater movement of world    
     environmentalism and a return to pre-industrial, non-materialistic values."


You think?  Running is part of an environmentally-conscious, pre-industrial, non-materialistic culture?  Why do I see so many iPods and $400 Garmin watches at the starting line of races?  Not to mention expensive hi-tech shoes, shirts, sports bras, and shorts?  Why are 5K entry fees $30?  Marathon entry fees $100?  Why are the race parking lots filled with expensive, gas-guzzling SUV's? 

How about this gem from Oprah Winfrey:
     "Running is the greatest metaphor for life, because you get out of it what you put into it." 

The problem here is that you can substitute all sorts of activities for running and the rest of the quotation would still be true.  How about "playing the piano"?   Oprah likely said running because she was a runner at the time.  As far as I know, she's never played the piano. 

 And this from legendary miler Sir Roger Bannister:  
      "We run, not because we think it is doing us good, but because we enjoy it and cannot help 
      ourselves...The more restricted our society and work become, the more necessary it will be to find
      some outlet for this craving for freedom."

It damn well better be doing me some good!  I guess that it's either running or therapy for Sir Roger.  And, running is cheaper.  Anyway, when I think of people craving for freedom, I think of Syrians, not some stockbroker with a BMW and $120 running shoes. 

And, here's Patti Sue Plummer on racing:

     "The gun goes off and everything changes... the world changes... and nothing else really matters." 

Maybe it works that way in the temporary bubble that envelopes the competitors.  Otherwise, the world goes on its merry way.  Even for the runners, the illusion is ephemeral.  All the old problems and worries that existed before the gun went off are still there once you've crossed the finish line.

All running quotations aren't pretentious, hyperbolic, or silly.  Some are modest, measured, or wise. Here are a few:

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."--Fred Lebow, New York City Marathon co-founder

"No doubt a brain and some shoes are essential for marathon success, although if it come down to a choice, pick the shoes.  More people finish marathons with no brains than with no shoes."--Don Kardong, marathoner

"Maybe I shouldn't have had breakfast at Denny's."--Jordan Kent, runner

Tick, tick, tick . . .

Tick, tick, tick . . . The countdown has begun.  This time next week, the 2012 Colorado Marathon will be history.  I'll be indulging in my favorite guilty pleasures:  pizza and ice cream.   And, contemplating my next challenge: the Pikes Peak Ascent on Aug. 18. 

I did my final serious run this morning: 7.2 miles.  And, close to race pace.  The downside is that I felt a slight tweak again in my right calf.  It started at about mile 2 and went away shortly thereafter.  It was sobering, and I came home and submerged my lower legs in a cold bath for 20 minutes.  We'll see.  I'm going to line up at the starting line next Sunday morning and run as long as I can.  With luck, that'll be 26.2 miles!

This will be my easiest week (if you don't count Sunday's marathon) this year.  I'll cross train on Monday and Wednesday and run 4 miles on Tuesday and 3 miles on Thursday.  Friday will be spent driving from Hog Heaven (Iowa) to Ft. Collins.  Saturday in Ft. Collins will feature the Expo, a little sightseeing, and lots of rest. 

Looks like the weather forecast for the marathon has improved.  It now calls for a high temp of 68 (as opposed to 81 a few days ago) and only a 20% chance of showers.  The only fly in the ointment is the 11 mph wind from the Northeast.  If we can only get those turned around from the Northwest, we'll be in business!

It's hard enough finishing a marathon in a decent time without sabotaging yourself.  Here are some avoidable mistakes that could hold you back:  http://running.competitor.com/2012/04/training/the-5-biggest-marathoning-mistakes_40523

More evidence that a short stride is best: http://www.runblogger.com/

Are you a runner, a jogger, or something else?  Here's a nice affirmation:  http://running.competitor.com/2012/04/out-there/out-there-running-is-running_51457

The Beat Goes On

Yes, it does.  But, not for long.  Another nine days and I'll be lining up along with 1000 of my new best friends at the start for the Colorado Marathon.

After a day of cross training yesterday, I did a one-hour maintenance run today.  And, I'm happy to report that the tweak in my right calf seems to be gone.  With luck, it will not appear again.  The schedule calls for a day of cross training and a 7-mile run over the weekend.  After that, it's all downhill to the marathon: 2/3 slow, easy, and short runs next week to complete my taper.  Then, I'll cross my fingers and hope for better marathon weather than the Weather Service is forecasting today. 

If you're as old as I am, you remember Superbowl III.  And, Broadway Joe Namath.   Brash and irreverent, Namath guaranteed that his underdog New York Jets from the upstart American Football League would beat the mighty Baltimore Colts from the established NFL.  Everybody smiled.  That was Joe being Joe.  But Joe delivered a stunning upset on game day.  Now, here are the confident Kenyan women predicting a sweep of the marathon medals at the London Olympics this summer: http://www.nation.co.ke/sports/athletics/Women+marathon+team+promises+clean+sweep/-/1100/1393978/-/69p0jdz/-/index.html

The Kenyan women (and men for that matter) are very good and have to be the favorites.  So, sweeping the medals wouldn't be the upset that Namath's Jets pulled off.  But, I'm sticking with my prediction that American Sharlane Flanagan will knock one of those Kenyans off the medal stand.

Here's another example of the Kenyans' marathon supremacy:  Sports Illustrated in its April 16, 2012 story on the late Kenyan marathoner Sammy Wanjiru offered this remarkable fact: "Sixteen American men have broken 2:10 in the marathon; 38 Kenyans did it in October [2011]." 

Tweak, tweak

I tweaked my right calf while racing on Sunday.  Near-panic ensued.  It was, after all, only two weeks before the long-awaited Colorado Marathon.  I soaked my legs in cold water and swallowed some ibuprofen.  And, waited.  On Monday morning, I walked 3+ miles.  There was soreness but no real pain.  On Tuesday, I did a very slow and very easy one-hour maintenance run.  Again, the calf was a bit sore but not painful.  The near-panic began to ease. Today, I did another one-hour maintenance run--this time not as slow and easy.  And, most of the soreness in my right calf seems to be gone.  Tomorrow is cross training so there's another day of recovery.  I'm hoping that by Friday's one-hour maintenance run I won't even think about my calf. 

There's a tweak in the long-term weather forecast for Ft. Collins.  As of today, Accu-Weather is forecasting warm, sunny conditions for May 6.  Warm as in a high temp of 80 degrees.  Close to 50 at 6:15 when the marathon starts.  That is not optimal.  I am hoping for a starting temp closer to 45 and a temp no warmer than 60 at the finish.  But, it's early yet.  The forecast will change several times between now and May 6. 

Here's more dog bites man news: http://news.runnersworld.com/2012/04/22/keitany-and-kipsang-triumph-in-london/
The Kenyans dominated the London Marathon.  Who knew?  Wilson Kipsang convincingly won the men's title with a 2:04:44--over 2 minutes ahead of his closest rival.   Fellow Kenyan Mary Keitany won the women's race in 2:18:37--the third fastest women's time in history.  They have to be the favorites to win Olympic Gold three months from now in--where else?--London. 

Here's a bittersweet news item from the London Marathon: http://worldnews.msnbc.msn.com/_news/2012/04/24/11366341-runner-who-died-in-london-marathon-inspires-500000-donations?lite 
Thirty-year-old Claire Squires collapsed in the 26th mile of the marathon and died.  An autopsy is being done to determine cause of death.  That's the bitter part.  The sweet part is that Squires was running the marathon for a local charity that works to prevent suicide.  News of her tragic death caused contributions to soar.  At last count, she had raised over $500,000.

Check out the North Face Endurance Challenge updated website here: http://www.thenorthface.com/en_US/endurance-challenge/ 
They now have complete info on all the races in the series including detailed Course Guides.  

Dog Bites Man II

With two weeks (exactly) to go until the Colorado Marathon, I've finally tweaked something.  My right calf.  I ran a local 5k this morning (as my final speed session before the marathon) in almost-perfect conditions: cool, sunny, light winds.  The race went well, and I finished 2nd in my age group.  I even felt fine afterward.  It was when I started to run home from the race site (c. 4 miles) to get in a few extra miles that the problem occurred.  The pain began about a mile into my slow jog home.  I soaked my legs in cold water when I got home and I'll take it easy for a couple of days.  With any luck, I'll be fine.  Otherwise, there goes four months of training.  Plus, my entry fee.  Marathons and ultras are inherently humbling.  Stay tuned. 

Here's another man bites dog story:  Runners are smarter than non-runners.  Did we need academic researchers to tell us runners that?  Well, no.  But, it's nice to hear anyway.  Check out the latest research here: 
http://www.runnersworld.com/article/0,7120,s6-238-267--14079-0,00.html

SPEED THRILLS

Early spring has returned to Hog Heaven.  It was cold and blustery--more like mid-March than late April--when I ventured out for a one-hour maintenance run this morning.  Frost is forecast for tonight.  The cool temps are forecast to last thru the weekend with a warm-up next week.   Tomorrow's schedule calls for cross training and Sunday is race day for me.  I'm doing a local 5k that will substitute for my last speed session before the May 6 Colorado Marathon.  After all this time (and training), there's light at the end of the tunnel.  Or, something else.

I saw this piece about an uncoming documentary about a town in Ethiopia where the preferred path to escape poverty is running.  The town is Bekoji and it has produced four Olympic gold medalists so far.  For more on the film, see here: http://www.tadias.com/04/18/2012/conversations-with-filmmakers-of-town-of-runners/

Here's a thoughtful and often provocative article from Running Times summing up thirty-five years of running progress, or not:  http://www.runningtimes.com/Article.aspx?ArticleID=25868&PageNum=1

OMIGOD!  This European study claims to find a link between soccer and sex.  See here: http://msn.foxsports.com/foxsoccer/europe/story/Study-says-soccer-is-like-sex-for-fans-041812
Why am I incredulous?  Because unlike sex, soccer is all foreplay. 

Dog Bites Man

My three-week taper to the Colorado Marathon is underway here in Hog Heaven.  After a 90-minute maintenance run on Monday and cross training on Tuesday, I ran a hill workout this morning.  Taper doesn't mean taking it easy; just cutting back gradually.  So, I ran the 6 x .5-mile hill repeats at 5k effort as usual.  I won't run hills again until after the marathon.  Tomorrow is cross training and Friday is a one-hour maintenance run.  I'll follow more cross training on Saturday with a local 5k race on Sunday.  That will be the last speed work before the marathon.  We are getting close!

Here's a dog bites man story if there ever was one: http://msn.foxsports.com/other/story/kenyans-wesley-korir-sharon-cherop-win-boston-marathon-041612
Who knew?  The Kenyans win at Boston.

A hot Boston.  120 runners were hospitalized for heat-related problems and more than 2000 required some level of medical aid.  Temps reached into the mid-80s during the race.  See more here:
http://www.latimes.com/sports/sportsnow/la-sp-sn-boston-marathon-20120417,0,6276666.story?track=rss

I don't care to run a marathon in 80+ degree heat, but how about these hardy souls who just completed the 7-day, 6-stage Marathon des Sables:  a 150 mile jaunt across the Sahara in Morocco.  See here for the sweltering details: http://www.irunfar.com/2012/04/2012-marathon-des-sables-results-and-commentary.html#stage6 

The following is not running-related, but I post it as another sad example of why we (Americans) are not a serious people anymore.  You've perhaps read about the allegations of Secret Service misconduct in Colombia.  Well, it is further alleged that a handful of Army officers were involved. 

But, instead of waiting for the facts to emerge, Army Gen. Martin Dempsey, chairman of the Joint Chiefs of Staff, rushed to express his embarrassment.  "I can speak for myself and my fellow chiefs: We're embarrassed by what occurred in Colombia, though we're not sure exactly what it is," Dempsey told NBC News. 

Huh?  I don't know what happened, but whatever it was, I'm embarrassed by it.  He should be embarrassed.  See the full story here: http://usnews.msnbc.msn.com/_news/2012/04/17/11241984-top-us-military-officer-we-let-the-boss-down-over-prostitute-scandal?lite

Neither rain, nor sleet, nor snow . . .

Mother Nature showed her bad side to much of the mid-section of the country this weekend, including here in Hog Heaven.  Along with spring-time temps, we got spring-time storms.  I also noticed from reading the Colorado Springs Gazette that northern Colorado was expecting snow--up to a foot in higher elevations.  Since I'm running the Colorado Marathon in Ft. Collins in three weeks, it's not exactly encouraging news.  But, it's spring-time and anything can happen in three weeks: good and bad.  Weather = variable.

Despite the weather, I managed to get in a one-hour recovery/maintenance run yesterday.  Today, for cross training, I took a brisk 3+-mile hike.  I'm registered for a 5k race next Sunday (April 22), so this week's training schedule breaks down like this: cross training on Tuesday, Thursday, and Saturday; 90-minute maintenance run on Monday; hill workout on Wednesday; one-hour maintenance run on Friday.  Let the taper begin!

Of course, one of the world's preeminent marathons is coming up on Monday: Boston.  For live coverage of the marathon provided by Runners' World and Running Times, see here:
http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-506-0-14256-0,00.html 

Unfortunately, the weather forecast for Monday's marathon is dicey with highs in the 80s forecast.  The organizers are going so far as to offer runners a rain check (heat check?) if they choose not to run.  Any qualifier who chooses not to run tomorrow will be allowed to defer his/her entry to 2013.  That's how dangerous they think the weather could be.  Just another reminder of how frustrating marathoning can be.  You can train for four months for an event and have all your carefully-laid plans upset by something (the weather in this case) that you have absolutely no control over.  Running marathons and ultras is a good way to learn humility. 

I noticed that the Boston Marathon is expected to generate $137.5 million.  For most of us, running is  recreation. For others, it's serious business.  See more here:  http://running.competitor.com/2012/04/news/boston-marathon-expected-to-generate-137-5-million_50679 

I took a chance a couple of weeks ago and ordered a pair of the new ASICS Gel-Fuji Racer.  I'm registered for the Madison North Face Endurance Challenge 50-Mile in September and figured this would be a good shoe for that endeavor.  Since I'm still training for the Colorado Marathon and haven't been on the local trails yet this spring, I haven't had a chance to try the shoes.  But, it's encouraging to spot reviews like this:
http://www.irunfar.com/2012/04/asics-gel-fuji-racer-review.html

LSD for you and me

Taking advantage of almost-perfect weather (sunny, light wind, temp in 40s and 50s), I ran my final long run before the Colorado Marathon on Thursday.  Went slow and easy--two minutes slower than projected marathon race pace--and had no problems.  Today, I did a brisk hike for recovery/cross training.  Saturday's schedule calls for a one-hour maintenance run and Sunday is more cross training.  The three-week taper to the May 6 marathon has begun here in Hog Heaven.  

Since yesterday was another long, long run, I decided to re-visit the LSD debate once again.  On the one side are writers/coaches like Jeff Galloway (Olympian, writer, and running shoe entrepreneur) who advocate for lengthy, slow and easy, long runs.  Galloway claims that by extending the long run to 26 miles, runners can expect to improve their marathon times by 10 to 20 minutes.  See Galloway's marathon training guide, Marathon: You Can Do It!

On the other hand are writers/coaches like Jeff Gaudette (2:22 marathoner and coach) who argue that long runs over 18 miles are not necessary for the average marathoner.  For Jeff's views see here: http://runnersconnect.net/running-training-articles/marathon-long-runs/

Another Jeff, Jeff Horowitz, also contends that long runs over 18 miles are not necessary for good marathon performance.  He would substitute the extra-long runs with more intense running and more cross-training.  For Jeff's program, see his training guide, Smart Marathon Training.

I'm not taking sides.  I do what seems to work best for me.  Like most things in running (shoe choice, nutrition, etc.), there is no one-size-fits-all training regimen.  Experiment and find what works for you. 

Here's another excellent piece on the late Micah True, aka Caballo Blanco: http://sportsillustrated.cnn.com/2012/track_field/wires/04/02/2080.ap.ath.missing.runner.2nd.ld.writethru.0856/index.html

The Associated Press has reported that friends of True have set up a foundation that will continue his work to aid the Tarahumara Indians of Mexico's Copper Canyon.  One of those efforts, the Copper Canyon Ultra Marathon that True started in 2003, will continue in 2013 with the support of the foundation.  See story here: http://www.washingtonpost.com/national/foundation-formed-to-keep-alive-runner-micah-trues-ultra-marathon-in-copper-canyon/2012/04/09/gIQAtSje6S_story.html

An autopsy has been completed, but results haven't been reported.

If you're near a computer Monday, you can stream the Boston Marathon live from 9:30 a.m. to 12:30 p.m. (ET) at UniversalSports.com.  It's sponsored by Timex and it's free.  For more, see here: http://running.competitor.com/2012/04/news/timex-sponsoring-live-stream-of-boston-marathon_50624

Run thru the wall

After a record-warm March, April has turned downright chilly with overnight lows dropping below freezing and daytime highs struggling to reach 50.  Just think, a month ago we had a week of temps in the upper 70s to low 80s here in Hog Heaven.  Don't get me wrong.  I'm not complaining.  I'd much rather run in 50-degree weather than 80-degree weather.  Especially long runs.

Yesterday I did a 90-minute maintenance run and today I did a 60-minute maintenance run.  Tomorrow's schedule calls for cross training.  Unless the forecast changes between now and Thursday morning, I plan to do my final long run before the Colorado Marathon on Thursday.  I'm looking forward to getting it behind me.  Thereafter, it should be downhill to May 6.  

I saw a piece on Competitor.com recently about a reputedly revolutionary new sports drink:  http://running.competitor.com/2012/04/nutrition/the-science-behind-high-molecular-carbohydrates_50415
The short version is that taken prior to exercise, it maintains glucose levels for several hours.  So, it eliminates the highs and lows caused by spikes in insulin that are associated with sugar-based sports drinks and gels.  Even better, the makers claim that there's no stomach distress with their product.  The product is called Generation UCAN.  I have no experience with it.  You can check it out if you're intrigued. 

The story got me thinking about the topics that I've discussed in this blog.  While I've discussed shoes at some length, I've been mostly silent on the equally crucial subjects of hydration and fuel for energy.   Like shoes, there is no one-size-fits-all answer to these questions.  Runners need to experiment and find what works best for them.  Long runs are the perfect laboratory for these experiments.

Before short training runs or short races, I have a cup of coffee.  That's it.  That's been my routine for several decades so I don't see any reason to change now.

For long training runs and longer races--the marathon in particular--I have a cup of coffee, a container of yogurt, and a small banana before beginning.  Then, I start drinking at the first water station--usually at mile 2--and drink both water (with energy chews) and electrolyte drinks at subsequent stations.  (When I'm training and have my choice of electrolyte drinks, I use NUUN Electrolyte Enhanced Drink Tabs.  I like Fruit Punch.)  I usually begin eating around mile 6 and eat at two-mile intervals throughout the race/training run.   After lots of experimentation, I've settled on Honey Stinger Organic Energy Chews.  I like Cherry Blossom.

Find what works for you and run thru "the Wall."

Just hopping along

We're enjoying nice spring weather for Easter Weekend here in Hog Heaven.  I took advantage of the cool, sunny conditions this morning to do a hill workout: 6 x .5 mile hill repeats at 5K effort.  Add in warm-up and cool-down miles, and I clocked 10 miles.  It was such a good workout that I doubt that I'll feel guilty tonight when I have ice cream!  For Easter, I plan to take a brisk 4-mile hike.  Just hopping along.

Next week is my last full-on training week before I begin a three-week taper for the Colorado Marathon (May 6).  The schedule calls for 3 one-hour maintenance runs and a final long run (24-26 miles).  I'm still checking the long-term weather forecast and trying to determine the best day for the long run.  Anytime Thursday thru Sunday will do.  Stay tuned.

Here's something to look forward to if you enjoy running documentaries: a film following U.S. marathoner Ryan Hall as he prepares for the 2012 Olympic Games:  http://trackfocus.com/distance/ryan-hall-film-41st-day-in-production-kickstarter-project-launched
Look for the documentary in 2013.

Mark your calendar: NBC will telecast twelve hours of live coverage of the U.S. Track & Field Trials from Hayward Field in Eugene, Ore., from June 22 thru July 1.  You can find the full schedule here: http://www.usatf.org/News/NBC-to-feature-12-hours-of-live-track-and-field-co.aspx

HAPPY EASTER!

Colorado Marathon Countdown

With one month to go until the May 6 Colorado Marathon, my training continues to go well.  The possible groin tweak that I mentioned a couple of days ago seems to have disappeared.  At least I didn't notice it on today's 1.5 hour maintenance run.  In fact, I seem to have no lingering effects from last weekend's 27-mile long run.  Tomorrow's schedule calls for cross training.  I have a hill workout penciled in for Saturday and cross training again on Sunday.

Next week will be my final week of full-on workouts and will culminate with my final long run next weekend.  I'll begin my 3-week taper after that.  I'm getting excited!

I've used the ASICS GT-2100 series as a training shoe for several years.  They've kept me relatively injury-free and they are very durable.  I'm training in the GT-2160 now.  The latest model in the series, the GT-2170 will be the last.  ASICS is redesigning the shoe and will re-launch it in October as the GT-2000.  Here's an early look from the folks at Running Warehouse: http://blog.runningwarehouse.com/rs/asics-gt-2000-sneak-peek/

For trails, I wear the Saucony Peregrine and ran my only ultra marathon trail race, the Madison North Face Endurance Challenge 50K, in them.  Saucony has updated the shoe, and ultra website irunfar.com reviews it here: http://www.irunfar.com/2012/04/saucony-peregrine-2-review.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+irunfar%2FwAAy+%28iRunFar%29

Here's a Runners' World interview with elite ultra runner Scott Jurek about his friendship with the legendary Caballo Blanco who passed last week while running in New Mexico: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-14280-0,00.html?cm_mmc=RT-_-Content-Profile-_-04042012-_-JurekRemembersTrue

Run a Mile Days

The late spring weather we've been enjoying for the past few days will morph into mid-spring weather tomorrow.   That's okay since mid-spring is a great time to run in Hog Heaven.  Mid-spring is in the forecast for the next 10 days.  Rejoice.

I ran one-hour maintenance runs both yesterday and today.  Took it slow and easy since I've noticed a bit of a tweak in my right groin area.  I don't think it's serious, but I'm going to take it easy anyway.  It's too close to race day--May 6 for the Colorado Marathon--to take a chance.  There's too much training in the book--over 3 months worth--to get sidelined now.  Tomorrow is cross training.  I'll see how I feel on Thursday morning before deciding what to run.  Or not.  Stay tuned.

An organization called the American Running Association (ARA) is sponsoring a Run a Mile Days event from May 6-12 in honor of the May 6 anniversary of the first sub-4:00 mile run by England's Roger Bannister back in 1954.  The ARA's short-term goal is to get schools and clubs across the country to sponsor mile runs during the week of May 6-12.   Their long-term goal is keep kids running and exercising year-round.  For the full story, see here: http://running.competitor.com/2012/04/news/national-run-a-mile-days-set-for-may_50181

Runners' World magazine posted this eloquent tribute to ultra running legend Micah True, aka Caballo Blanco, on its website:  http://news.runnersworld.com/2012/04/02/rip-micah-true-run-free-man/ 

Countdown Calendar:  Colorado Marathon--34 days
                                   Pikes Peak Ascent---138 days
                                   Madison North Face Endurance Challenge 50-Mile--166 days

The Penultimate Long Run

I took advantage of excellent running weather--overcast skies, light wind, temp in the upper 40s--for my long run yesterday.  I went out intending to do 24 miles, but felt good at 24 and ran 3 more miles.  SLOW AND EASY of course.  Two minutes slower than my projected marathon pace.  How I would have fared at marathon pace is an open question.  The weather can't get any better.  Even for Colorado in early May. Maybe the gradual downhill nature of the Colorado Marathon course will help.  My route yesterday included over 1400' of elevation change.  Half up and half down.  

I took a brisk 4-mile hike today for cross training.  Considering that I ran 27 miles yesterday, I didn't feel too bad.  Just a couple of minor aches.  I don't know if it helped or not, but I soaked my legs in a cold tub for 15 minutes after the run while drinking a large glass of chocolate milk.  Later, I rolled out my quads, calves, and hamstrings.  I figure that such a regimen can't hurt and could help.  

Searchers found the body of ultra legend Micah True, aka Caballo Blanco, Saturday in New Mexico's rugged Gila Wilderness.  True had been missing for four days after heading out for a 12-mile run.  See full story here:  http://msn.foxsports.com/other/story/renowned-ultrarunner-micah-true-body-found-by-searchers-in-new-mexico-033112

With the Colorado Marathon coming up in exactly five weeks from today, runners can begin to anticipate the period of tapering before the race.  The idea of the taper is to allow the body (and mind) an opportunity to recover and refresh before the big day.  Mostly by doing less.  No more long runs.  Fewer weekly miles.  Less intensity.  Most taper periods begin two or three weeks before race day.  I like three weeks.  Old joints and muscles need the most TLC.  Most marathon training guides include a taper period in their training schedule.  These differ in details, of course, so as always, everyone needs to find what works best for him/her.  Here's a brief intro to the marathon taper:  http://running.competitor.com/2012/03/training/how-to-taper-like-a-pro_50079

More Potpourri

We had thunderstorms overnight and woke up to cool temps and cloudy skies this morning.  Following three days of maintenance runs, I did a brisk hike this morning for cross training.  That moves my long run (24 miles) to Saturday morning.  The weather should be cooperative.  The Weather Service is calling for a cool overnight low of 42 degrees and an afternoon high of 70 under sunny skies.  Winds should be light to moderate at 8-13 mph.  So, if I bonk again, I can't blame the weather.  Stay tuned.

I check out the Colorado Springs Gazette website most mornings.  I've spent quite a bit of time in Colorado Springs and I'm considering moving there within a couple of years.  I noticed a brief piece on their website this morning about the disappearance of ultrarunner Micah True while running in the Gila Wilderness in New Mexico:  http://www.outtherecolorado.com/201203309667/Running/boulder-ultrarunner-missing-after-going-for-run-at-new-mexico-resort.html 

He's only been missing for 24 hours so there's hope.  True is best known as Caballo Blanco, the gringo who lived among the Tarahumara Indians of Mexico and is featured in Chris McDougall's best-selling Born to Run. 

I saw this piece about the overwhelming odds that a Kenyan will win the 2012 Olympic Marathon gold medal on competitor.com:  http://running.competitor.com/2012/03/news/kenya-poised-to-dominate-olympic-marathon_50025  Short take: Of the top 20 marathons times in 2011, 20 were run by Kenyans including Patrick Makau's world record 2:03:38 at Berlin and Geoffrey Mutai's (even faster) 2:03:02 at Boston.  Mutai's mark is not a world record because of technical factors:  tail wind and elevation loss. 

So, the American men have scant chance to win marathon goal (or any medal) at London.  But, I'm already out on a proverbial limb in predicting a medal for American Shalane Flanagan, winner of the women's Olympic Trials Marathon back in January.

I also recently came upon this:  http://www.trackwomenoforegon.com/
It's a documentary about the University of Oregon women's track program focusing on the 1985 and 2011 squads.  The '85 team won the NCAA championship and the 2011 team was runner-up to Texas A&M.  The documentary, entitled We Grew Wings, will have its world premiere in Eugene, Oregon, at the Olympic Track & Field Trials on June 30. 

Running Potpourri

Our roller coaster weather this week is a clear indication that it's spring-time in Hog Heaven.  Yesterday was overcast and chilly.  Today is sunny, windy, and warm.  For yesterday's 1 1/2 hour maintenance run, I wore two layers on top, light mittens, and a light stocking cap.  For today's 1 1/2 hour maintenance run, I wore shorts and a short-sleeve top that I ditched after 4 miles.  I'm not ready to predict what I'll wear for tomorrow's one-hour maintenance run.

The big news is that I've moved my long run to Saturday.  So, Friday will be cross training.  Saturday, I'll try to do 24 miles again.  Two weeks ago, I bonked at 20 miles while attempting 24.  So, the pressure is on.  Right now, it looks like Saturday's weather will cooperate with sunny skies, light wind, and temps in the 50s and 60s.

POTPOURRI

I'm officially in the Pikes Peak Ascent.  To qualify one must submit race results from a qualifying marathon or half marathon run within the past three years.  There are time limits but I forget exactly what they are.  I do know that they aren't very stringent though.  Once the race staff has checked and confirmed the qualifications, then your name appears with a "Yes" on the confirmation list.  Once I was officially in, I made reservations at a bed-and-breakfast in Manitou Springs, site of the Ascent and Marathon, for the weekend of August 17-19.  We've stayed at this particular b&b several times in the past and it's only 1/2 mile from the race's start.  So, I can walk to the start and, hopefully, walk back to the b&b from the finish. 

My shoe order arrived yesterday: a pair of the New Balance MT 110.  I bought them as my go-to shoe for the Ascent.  They are seriously lightweight at 7.7 oz. for a men's size 9.  I tried them on and they feel great on my feet.  I'll check them out on the local trails soon.

I still don't know what I'll wear for the North Face Endurance Challenge 50-Mile in September.  I have the Saucony Peregrines that I used last year.  Now, I also have the MT 110s.  I'd like to take a look at the Saucony Kinvara TR that will be available in July.  I imagine that 50 miles will require more cushioning that the 13.32 miles of the Ascent.  So, we'll see. 

It's probably too early to make reservations for the Endurance Challenge.  Last year, we stayed at the Holiday Inn in Delafield.  It was the race hotel.  The best thing about it is that within a one-mile radius are a Five Guys Burgers & Fries and a Cold Stone Creamery.  What better incentive for running 50 miles?