Borrowing Inspiration

Looking for an inspiration to borrow for next year's training? Watch as 13-year old Mackenzie takes on America's oldest ultramarathon ... the JFK 50-miler.

The Process Of Endurance

It's almost here ... the brand new year of 2008. Almost time to close a chapter to a year full of memories and accomplishments, and open a new book full of promises and hope. For some time now I have been contemplating what my New Year's resolutions should be. And up until today, I've been ready to set forth on a fresh course of resolve and determination. That is, until I heard today's sermon at church and decided to take a slightly different route this year.

Traditionally, resolutions are known as the inspired intention of making a decision to act upon an action or course of action. In simpler terms, it is us setting our minds to do our best to accomplish something during the year to come, though usually without real firm conviction thrown in. Oh, we know we have good intentions to achieve the results we'd hoped for, but most times the list we create before (or sometimes after) the clock strikes midnight on December 31st ultimately sits pinned to our bulletin board amidst a medley of notes with hastily scrawled phone numbers, a cluttered calendar filled to capacity with handwritten events, a rare but prized photo of the kids actually hugging one another, and this month's list of pre-school and church activities. Believe it or not, about 80% of all New Year's resolutions will be broken by Jan 31st. Mainly because most involve daily committment to behavior modification, experts say.

Now, please do not assume I am speaking for all the resolution writers out there. I know there are many of you who commendably follow through on these with precision and merit. But for the rest of us humble action-seekers, I myself included, these seem to become only faded memories but a month or two into the year.

However, today I learned about the process of endurance. You see, endurance is a resulting factor of clearly defined goals. Just like running a marathon, the goal may be to finish the entire distance. But without endurance, you'll never reach the end. And goals, to me, are endeavors that need to be beyond intention. Pair them up and you have a better ability of focusing and achieving.

So just what is the modus operandi of endurance, and how can we use it in our normal and spiritual lives? Here are a few key things to remember about going the distance:

1. Struggle is normal: There's a good saying out there that if it wasn't difficult, it wouldn't be worth it. That's true. There is a "struggle" in most everything we do, from changing the oil in the car to finishing a marathon. But here's the shocker: it's normal and it's part of life. In I Peter 4:12-13 it says, "dear friends, don't be bewildered or surprised when you go through the fiery trials ahead, for this is no strange, unusual thing that is going to happen to you. Instead, be really glad-because these trials will make you partners with Christ in his suffering, and afterwards you will have the wonderful joy of sharing his glory in that coming day when it will be displayed."
   
   
2. Endurance requires focus: Here is where the 'clearly defined goals' part comes in. Focus is integral with achieving desired results. I mean, who wants to reach the big playoff game only to end up dropping the ball on a crucial play? We cannot lose sight of why we came, not for a moment. In Phillipians 3:12-16 we learn that focus is constantly required. (Vs 12) "but I keep working toward..." = focus. (vs 14) "strain to reach the end..." = again, focus. (Vs 16) "be sure to obey the truth we have already learned..." = once again, focus.
   
   
3. Endurance means never give up: This is ultimately where an endurance-fueled goal supercedes a resolution any day. Nobody wants to be a quitter, right? When you allow yourself to set goals with a desire (not just a resolution) to actually see the results, it doesn't matter if the going gets tough -- 'cause the tough have endurance to get going. 2 Corinthians 4:8-9 says, "We are pressed on every side by troubles, but we are not crushed and broken. We are perplexed, but we don't give up and quit. We are hunted down, but God never abandons us. We get knocked down, but we get up again and keep going." It's like that 80's song "Break My Stride" which goes something like, "ain't nothing gonna break my stride, nobody gonna slow me down, oh no, I got to keep on moving... " We need to keep moving, striving towards the goal, straining to reach the end of the race and receive the prize for which God is calling us for.
   

So, why have I decided to ditch the resolutions this year? Because I want something more substantial. I want to place my efforts, my endurance, into goals that touch not only my life but also those around me. I want to focus on decisions that go beyond the typical, that help to affirm Christ's position in my family.

A huge thanks to Pastor John for the message today. I really think I found some applications within my own life. Now, to the task of rewriting my resolutions to become goals of definition.

On Frozen Pond

Some of my best winter memories are from living up in 'da North' country of Minnesota, up near Duluth and Lake Superior. Those familiar with the territory may affectionately label this area as the "icebox" of the continental U.S. With good reason, as some of the coldest seasonal temperatures recorded have been captured in these upper regions. I'm sure our family experienced our fair share of them. I can remember quite a few nights huddled together around the wood burning stove in our little lakeside cottage home, car batteries frozen solid and the local roadways into town completely drifted over with snow. This was when a heavy blanket and a good supply of split wood really helped keep the mood warm ... literally.

One such north winter was full of especially memorable times. It was early December of my junior year of high school and I had just received a used 1980 Ford Fairmont Futura ... a two door, four-speed manual transmission, rear wheel drive beauty in a sporty two-toned blue and grey ... as my first official vehicle. Not only did it become my daily school transportation throughout the week, but it also served to ferry me to and from various youth group activities at our church some 15 miles away on weeknights and weekends. Additionally, it became the car of choice for various snowy outings by me and my friends. You see, since each of them had yet to score a car of their own, the Fairmont became our sole source of travel and winter-tainment.

On many a blustery snowy afternoon, my friends and I would load up in the Fairmont and cruise the frozen roadways in and around Cloquet, MN searching for the slickest and steepest roadways we could find. And there were plenty to be found. When one of daring proportions was located, we would proceed to challenge all laws of sensible driving habits, initially taught to us by our small town driver education class the past summer (interestingly, none of those films seemed to have a solid effect on any of us), and hold on tightly as we literally skated our way to the bottom of each hill. It was our Minnesotan version of "car hockey". Oh, many a laugh was had as we wildly careened out of control over glassy roadways and wooded lanes. Fortunately, we were blessed enough not to have encountered anything more than a friendly snow drift along our paths.

A much more tame escapade I remember involved the ice-road on the lake on which we resided. It had just finished a hard snow and a fresh layer 12-14 inches thick covered everything, including the winding backroads into the wooded area where our house was located. I happened to be spending the night at a friend's that weekend and learned the road home was virtually impassable. Rather than shack up an additional night or two while waiting for the roads to be plowed, I decided I'd try my luck the same way the local ice fishermen have always traveled during the winter ... by driving across the lake. You see, from our house perched on top of the hill, we had watched as dozens of snowmobiles and vehicles sped over the frozen surface daily. Knowing this was reasonably possible, my friend and I drove my Fairmont over to the local swimming area and entered the icy arena via the boat ramp. It was roughly a mile from there to the boat dock next to our house. Though travel on the ice was a little rough at first, as we neared the center of the lake our ride began to smooth out due to the constantly sweeping effect of the wind. Slowly we picked up speed, going ever faster and faster until we were soon pushing nearly 60mph. If you've never traveled on ice at this speed, let alone a lake of this proportion, it's an amazing experience. Noticing no traffic or obstacles ahead, and knowing a subtle trick my father had taught my brother and I while in a similar situation, I exclaimed to my buddy "hold on!" and simultaneously pulled the emergency brake and cranked the steering wheel fully over. In a split second, our forward momentum threw us into a frenzied spin of continuous 360° revolutions. With the speed we had been traveling, combined with the frictionless ice and powdered lakesnow the car kicked up along our corkscrew-like path, our icy commute instantly became a magnificent white-out to us inside the car. Faster and faster we spun, all the while laughing hysterically. After what seemed to be an eternity, our momentum slowly faded away and the snow that had been swirling around us now filtered down enough for us to notice we had traveled nearly a ¼ mile from the initial starting point of our rotation. With only a few hundred yards left to travel, we pulled in along side our moored dock and quietly parked the car, hoping my parents had not seen the harrowing spectacle from above. Oh, but what a ride!

Now, I feel the need to admit that the preceding incidents were likely attributed to my apparent apathetical lack of intelligent and rational driver/passenger safety. I was young back then and didn't have the full capacity to reason, as I do now in my more mature years. So I'll insert a quick note of caution here to my children, who will themselves receive their own driver licenses in approximately 10-12 short years: do not attempt to copy your father ... and if you do, do not let your mother or father find out until many, many years after. And to my shocked parents who might be reading this, I guess you had to learn of these shenanigans at some point.

Interestingly, there is an engaging television show now found on the History channel entitled Ice Road Truckers. It documents the unparalleled adventure of a virtually unknown occupation as extraordinary men haul vital supplies to diamond mines over frozen lakes in Canada's Northwest Territory that double as roads. Personally, I don't know if I could handle the type of dangerous conditions these guys do, however I can remember a time long ago when me and my trusted Fairmont traveled the "ice road" together one cold winter day ....

Santa's L'il Helper

Though I wish I had the gift of a little extra time to whip up a seasonal blog for my readers, I am finding I'm just too busy for a full-fledged entry at the moment. I'm currently finishing up a dozen work emails, wrapping a few last-minute gifts, preparing for our Christmas celebration with family in Illinois this weekend, three french hens, two turtle doves ... you get the picture. Though the next couple of days will be spent on hiatus eating Christmas goodies, catching up with friends and relatives, and traveling through the beautiful snowy countrysides of the Midwest, my thoughts will also be with you all.

However, before embarking on this journey I wanted to pass along a whimsical article about the magic and tradition of Christmas by Kristin Armstrong over at Runner's World. It really made me smile and chuckle as I read it this morning. It seems her son learned who really eats those cookies we leave for Santa. It also brought me to the realization that my time is ultimately coming ... you see, my kids are 3 and 5 yrs. I believe my intuitive daughter is already beginning to have an idea in mind, uff-da. Thanks for the advice by example, Kristin!

I'll hopefully catch up with you in a couple of days. I have some restful time off from work planned for next week and I intend to spend it by playing outside in the snow with my kids, planning a birthday celebration for my dreamy wife (Jan 1st!), and finishing up a well-intentioned blog on my New Year resolutions.

Until then, God bless and safe travels if you are out and about. And if you have a few extra moments to spare, run hard & run long.

Yule Blogging

Curiously, in the U.S. the yule log has also become a modern pop culture tradition in the form of a TV screen in one's home showing video of an actual yule log burning in a real fireplace. For those who aren't entirely up on cultural traditions, a yule log is a large log which is burned in the fireplace hearth as a part of traditional Yule or Christmas celebrations in some cultures. However, the intriguing fact is that for more than a generation, families in certain U.S. cities have warmed their holiday gatherings with "televised" yule logs. These videos are typically accompanied by Christmas music and actual crackling sounds of a real fire. Sounds like a warm idea, right?

Nowadays, this happens to be a very popular trend on DVDs, but it began on a whim in 1966 by Fred Thrower, former TV programming director for WPIX in New York City. Fred wanted to offer a yule log for the majority in New York City who had no real fireplace of their own. This televised event has been offered for several hours each year (on Christmas Eve and/or Christmas Day) as a video greeting card to viewers, and is currently syndicated across the U.S. And, due to popularity, many others have offered their own versions over the years on TV as well as on the internet.

Here, Slate Video briefly explores the history, and the online future, of the small-screen hearth.



So, if you're shopping for a convenient way to enjoy a nice, seasonal yule tide tradition, without the hassle of installing the fireplace, switch over to the "Yule Log" channel (is this even available on DirecTV?) or surf around online until you find that perfect mock-fireplace DVD. And settle down next to the Christmas tree for a warm, cozy little retreat.

A Christmas Story

During this time of year, our household seems to develop a minor obsession for all things Christmas. Christmas music playing, little Christmas villages for the kids to play with, endless varieties of baked Christmas goodies, and colorful Christmas decorations everywhere -- both indoor and out, all thanks to the unceasing efforts of my wonderful wife. But what I also enjoy are the Christmas movies. To me they are just as integral to setting the Christmas mood as everything else.

You can't beat those true classics ... Miracle on 34th Street, Irving Berlin's White Christmas, National Lampoon's Christmas Vacation, It's a Wonderful Life. Co'mon, you know you tear up a little just watching all of George Bailey's neighbors streaming into his house to give him their pocket change while belting out Auld Lang Syne. And what guy wouldn't relish the opportunity to decorate the exterior of his home as Clark Griswald so famously did with so many lights it would show up on Google's satellite map.

However, my all time hands-down favorite has to be A Christmas Story. Many consider it to have been the tribute of tributes to the original, traditional, one-hundred-percent, red-blooded, two-fisted, all-American Christmas. It was a campy humor hit then that still continues to be to this day. Besides, this classic has some great childhood memories for me for it was this movie my family saw during Christmas of '83 while visiting my sister and her husband in Dallas. I wasn't much older than Ralphie myself at the time, and the thought of an official Red Ryder carbine-action 200-shot range model BB rifle with compass in the stock under the tree (or something of vaguely similar boy-intrigued value that was sure to "shoot your eye out") was all I could dream of that season. I'm still reminded of the playfullness and the tomfoolery found throughout this movie, especially the scene as Ralphie's friend exhibits a moment of true dim-wittedness when he sticks his tongue to the playground's frozen flag pole after receiving the dreaded "triple-dog" dare. (I've been told one of my younger nephews performed this very stunt himself just this past week, after being goaded into it by his older brother … hmm, I wonder if they saw that movie at my house?)

For those of you who share an affection for A Christmas Story, interestingly the Christmas Story house has since been restored to its movie splendor and is now open year round to the public for tours. In fact, I've heard if you happen to drive by on a cold winter's night, you may notice a curious leg-shaped lamp in the front window.

In all, I've enjoyed this sentimental masterpiece and how it has provided a nostalgic and innocent peek back into a past when kids wouldn't spend countless hours in front of the television or playing video games, but rather would curl up with a couple of good books or daydream of their heroes while listening as the evening's radio drama unfolded. Though I never experienced some of these long-ago traditions myself, my parents have told us countless tales over the years of wonderful times like these when families shared heartwarming traditions of simple moments spent together. It is my Christmas wish that I share those same memories with my children; something I hope they will treasure and share with their own some day themselves.

Oh, I have watched A Christmas Story, along with countless other memorable classics in my collection, multiple times already this season. But what I really cherish are those moments when my kids nestle up on the couch with me to join in yet another showing. Lest I forget that big ol' fashioned bowl of popcorn, they'll remind me rather quick! And many times we'll get a few good, hearty laughs together, and still other times they'll just drift off during the movie and fall asleep in my arms. Yeah, those are the memories I'll enjoy for many years to come.

You see, nothing beats that warm feeling that the holiday and the birth of Jesus our Savior brings. So be sure to create your own Christmas story with your family this year, and enjoy this wonderful season of memories-to-be-made. Oh, and be sure to drink your Ovaltine.

Here's my online gift to you, set to the seasonal music from Trans-Siberian Orchestra (my wife just loves them) ... enjoy!

Running To Make A Difference

Anne Mahlum, Founder and President of Back on My Feet (BOMF), would pass by a homeless shelter every morning on her daily run and began to develop a rapport with the men outside on the corner. What started out as waves and smiles from a distance became more intimate as the developed a comfort level with one another. And one morning, a simple idea stopped her in her tracks. With a call to the shelter and the astounding support from the community, Philadelphia Runner and the media, Philadelphia's first Homeless Running Club was well, up and running.

Established in July 2007, Back on My Feet is a strategic and unique program that uses running to teach critical work and life skills -- such as discipline, respect, leadership, and goal-setting -- to homeless individuals living within the City of Philadelphia.

"Running is such a beautiful metaphor for life,” said Anne Mahlum. “Life is about choosing different roads and our program teaches the importance of choosing roads filled with opportunity, hope and happiness.”

Back on My Feet envisions a community where all members have the support and motivation required to move towards self –sufficiency. Every major city has a homeless problem and while providing food and shelter are important basic needs, something is missing. Back on My Feet is a strategic and creative program that uses running to teach important life skills, such as discipline, respect, leadership, and goal-setting.

If running is your passion, share it with someone. There are multitudes of ways you can pass along the gift of running this season. Whether it be by encouraging someone to go for a run with you, by setting up a simple 5K race in your own neighborhood, or possibly by following Anne's example and using running to teach self-respect and hope. Remember, we as runners can make a difference.

Spirit Of The Marathon

The marathon ... arguably the toughest long-distance event an average runner can face. Born from the legend of Pheidippides, a Greek soldier, who was sent from the town of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon in the first century AD, it has long been recognized an Olympic event since the modern games were founded.

In more recent times, the sport has grown with immense popularity, with more than 800 marathons being organized annually worldwide. Each enticing literally hoards of determined runners with dreams of long-distance PRs and glory. The current world record time for men over the 42.195 kilometres (26 miles 385 yards)distance is 2 hours, 4 minutes and 26 seconds, was just recently set by Haile Gebrselassie of Ethiopia in the Berlin Marathon this same year on September 30, 2007. Truely, the marathon has come of age.

"Spirit of the Marathon", the first ever non-fiction feature film, captures the drama and essence of this famed 26.2 mile running event. Filmed on four continents, the movie brings together a diverse cast of amateur athletes and marathon luminaries, including that of Deena Kastor and Daniel Njenga. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports movie, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

The following clip is a trailer of this upcoming inspirational movie, coming hopefully soon to a theatre near you.

Running On Ice, Ice, Baby

"I get no traction cause I'm running on ice,
It's taking me twice as long,
I get a bad reaction cause I'm running on ice,
Where did my life go wrong,

You've got to run, You've got to run, Running on ice,

Running on ice, Running on ice... "

— "Running On Ice", lyrics by Billy Joel

I feel the real tests of a runner's technique or ability come while encountering some of the toughest conditions, and winter has this habit of throwing some of the worst weather our way. Runners just need to learn to prepare and readily adapt to it. Easier said than done, it seems. It so happens that our area was hit with a nice, thick patch of icy rain this weekend. In some places, I heard it was an inch or more thick. In Minnesota, they call that "car-hockey" weather. While the ice-covered trees and fences all glistened like some classic Ansel Adams-like photograph, it was just enough to discourage most people's trips outdoors and keep families safely inside. Personally, I gladly postponed any thought of a mid-day run, instead enjoying a wonderful time inside of decorating the Christmas tree with my wife and cozying up to hot chocolate with the kids. Yeah, I know that running on ice-covered roads and sidewalks is practically unavoidable this time of year, but it just isn't an experience I particularly relish. And Saturday's weather made for a happy, comfortable little respite indoors … who could pass that up, right?

Now I'll easily admit, I enjoy a run in most all conditions. Give me heavy snow, driving rain, extreme heat, sub-artic cold, tropical monsoons … I appreciate them all. But icy sidewalks … well, that may be the only exception in my running playbook. I mean who really wants brave that treacherous icy obstacle course outside, where you literally have to claw and/or skate your way to the top of each and every hill? Sure, being able to do so successfully clearly demonstrates the utmost mastery and delicate combination of balance and timing, with a strange amount of luck tossed in for good measure. However, an icy failure surely brings about the real risk of slipping and falling, even spraining an ankle, or worse finding yourself literally skiing your way back down the hill towards a certain tailbone-cracking doom. But the fact remains, unless I want to resolve myself to an indoor season of life on the treadmill, I must tackle my fear of ice running.

Since I've apparently been in the mood for lists lately (see my recent posts — I'm slowly but painfully preparing for my New Year's resolutions), I thought I would try and formulate a better game plan to help increase my confidence of running on icy roads and sidewalks. Below are a few initial, random thoughts that came to mind as I traipsed over many an icy patch during my noon run in downtown Des Moines today. Interestingly enough, each potentially disasterous slip I avoided only solidified the list for me more. In fact, these tips could easily be used for snowy conditions as well.

1. Choose to run on snow instead — I will spend more time "off-roading" to help avoid those troublesome areas. Maybe this is where additional trail running can finally entice more interaction from me. Besides, getting off the sidewalks and running through the snow has its own benefits.
   


2. Stay wary of traffic — I will be careful and alert if conditions force me to run in the street. Deep snow may inevitably force me to share the roadway with the hoards of distracted holiday drivers, so I need to be mindful of running against traffic and constantly watch for vehicle intentions.
   


3. Shorten my running stride — I will try not to over-extend my body's ability to be stable by taking longer than necessary strides. Instead, I will decrease the distance of my footfalls to provide better self-control and reduce fatigue.
   


4. Run slower than I would in fair conditions — I will take my time while running on ice so that I may retain composure. This will help me to identify impending icy situations and more quickly determine a safer choice of route.
   


5. Be aware of my path, and where I am going — I will do my best to constantly stay focused on the route I've chosen. Conditions can change quickly, so I want to be sensible and alert enough to detect what dangers may be waiting ahead. This also goes hand in hand with having a plan and making it known.
   


6. Determine a better traction method — I will take time to research and possibly invest in better shoe traction options to improve my safety. Such as do-it-yourself screw shoes or store-bought trail shoes. I ran the recent LHF race in an old pair of Solomon XA Pro-2 shoes and they faired rather well through all the mud and rough terrain, but they can't obtain a solid grip on ice. However, I had noticed some Yaktrax Pro snow and ice shoe cleats at Scheel's recently, possibly a welcome Christmas addition to my winter running gear.

So, fellow winter ice and snow runners, have a little faith. This season doesn't need to force us to be a slave to months of treadmill-induced running. With a little wisdom and a bit of caution, we can hit the outdoors with assurance and poise; revealing all of the beauty this season has to offer. Run on with confidence.

Note: I'm well aware my wisdom of running is limited, so please feel free to leave a comment to this post if you have additional tips to share.

Tips For Winter Running

As I look outside, I see this weekend's icy mix already beginning to creep into the area. And to help me better prep for cold weather training soon to come, I've decided to tackle the concern of which seems to be on most runner's minds lately. That is how best to gear up for and survive a season of winter running. You see, when it's 20 degrees outside our common sense tells us to stay indoors where it's much more comfortable. But that doesn't get the job done.

Here are a few widely accepted recommendations to help your winter season be not only survivable, but actually enjoyable.

1. Have a plan and make it known - Most winter weather can produce treacherous conditions, which creates dangerous running routes. By letting someone know where you will be and for how long, you can be assured help is on the way if an accident occurs. Choose areas that are safe, well-lit, with low traffic. Along with it, bring some identification (personally, I run with a RoadID Wrist ID) and possibly a cell phone. If you choose to run in the dark, try running against the flow of traffic and wear light-colored clothing with reflective fabrics to be more easily seen.



2. Run with a friend - Though running alone has its own benefits, by running with a partner you'll have a built-in motivational source and have a chance to chat with someone along the way. This can also provide a certain level of accountability, otherwise known as the guilt-eliminator. Besides, it's safer to run in numbers.



3. Dress for the weather - Having the right apparel and layering makes all the difference in the world. Layering is the key to avoiding over or under dressing. A layer that blocks the wind, pants/tights and top that wick the moisture away from your skin and for the coldest of days a mid-layer that fits more loosely like fleece that insulates and moves the moisture from your base layer away from your skin. Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions. Which correlates closely with the next tip ...



4. Don't dress too warmly - As all runners know, over-dressing is easy to do. However, over-dressing in winter conditions can increase the risk of overheating or excessive sweat. By dressing for 10-15 degrees warmer than outdoor conditions (typically for me, this is the wind-chill temp) your body temperature can maintain some level of consistency. Try remembering the basic technique of base layer, insulator layer, and outer layer. Each serve a purpose for avoiding perspiration while being breathable. Depending on the wind chill temperature, you may not always need all three layers. Usually, two of the three layers are sufficient but this becomes a personal decision. Also check out the chart below for possible frostbite concerns.



5. Begin your run into the wind - A great trick of winter running seems to be starting your route by running into the wind. Not only does this allow you to avoid being chilled by colder air blowing in your face after you've been sweating, but you'll finish with the wind at your back and possibly speed your time.



6. Warm up gradually - On very cold days, it’s a great idea to do some exercises or warm-ups prior to going outdoors. You may walk around the house, jog in place, do some jumping jacks or pushups, etc. The idea is to head out the door already warmed up (not sweating) so the first few minutes or miles are not spent trying to warm up in an already cold environment. Remember, the body’s defense mechanism when it’s cold is to pull blood from the extremities to your core to keep the body temperature regulated.



7. Hydrate yourself - Like all activities, and especially for longer runs, drink plenty of water before, during, and after your running workouts. If you become dehydrated, the body has a much harder time regulating temperature. You need to remember that your body still loses a lot of water even if you aren't sweating.
   
   
8. Be wary of uneven surfaces - In cold weather, your muscles typically will not react as quickly. This can increase your chances of muscle strains and other injuries when running in snow or icy conditions. If your route looks particularly hazardous, possibly opt for an easier course or try some cross-training until conditions improve.



9. Change up your routine - It's bad enough running during the colder months, but even more difficult to get that long run in if there's inclement weather or poor surface conditions. My suggestion: be prepared to adapt to a variety of cross-training methods as needed. Only run half the amount you would normally run, but then spend the other half on an indoor bike, weight training, or pull out those old exercise videos. Either way, you'll maintain your strength and cardiovascular endurance until the weather outside allows your normal routine.



10. Have fun - Running in colder weather, with snow and sometimes ice, can be rather tricky and cumbersome. But if you're wary of the risks, dress warmly, and make it a point to run safely, it's a whole new world out there to enjoy. I'll admit, winter is possibly my most favorite time of year to head outside to run. Not only am I tackling something many people wouldn't dare try, but I am able to experience the beauty and stillness that only this season can offer.

Enjoy the snow outside, and be safe.

Lance's 2nd Try

I'm not a Lance-fanatic. Yes, I've read both his books, "It's Not About The Bike" and "Every Second Counts", both of which detail what an incredibly unique man of focus he is, but also how very egocentric he can be. Though I have to admire the athlete and cancer survivor for being an inspiration to literally millions of people, I am just not into all that Lance hype. However, I will admit I was a bit more impressed with the guy after seeing him run in the NYC Marathon ... for the second year in a row.

Of course, the cycling legend wasn't so legendary in his first marathon in New York last year, but on his second attempt last month he bettered his PR by almost 15 minutes. Being that his time was 2:46:43, it is quite a feat even for him. "I came in better prepared, but perhaps I started faster than I wanted," Armstrong said. "I sort of got out there and realized I was either going to finish OK or be crawling home." In fact, Armstrong looked fresh in his yellow jersey at the finish after hobbling in last year. This time, apparently he trained more consistently and included faster 18- and 19-mile runs. Yeah, he has my PR beat, but then again I don't claim to have the VO2 threshholds this man inherently has. Incredible that a man of such cycling talent can switch it up and successfully tackle one of running's greatest marathons. For all you cyclists out there, take heed: there is running promise for you yet.

If you have an extra moment to spare, view Lance's video interview afterwards of how he describes why he ran such a better race this time around. And Lance, if you REALLY want to impress me, let's see what a third attempt can do next year. Run hard and run long.

PHOTO BY Runner's World

LABELS New York Marathon, Lance Armstrong

8-On-The-8th Virtual Run

Looking for something to do this December? How about running in your first virtual race, Non-Runner Nancy is organizing a virtual 8-mile race that will take place on the 8th of December, although you are encouraged to run anytime between Dec 7-9. For more information on this event, see the forum at Runner's Lounge.

In the spirit of the season, and in honor of the first virtual run, I've listed eight reasons why I am planning to participate:

1. I enjoy the motivation of running with virtual friends ... which enables me to run for the finish line without ever looking over my shoulder for late-surgers.


2. I am able to set my own pace ... no more feeling rushed by runners of faster pace or again getting passed by other runners.


3. I am able to choose my own course ... my route can be as hilly or flat as I like it, even adopting course changes as I go.


4. I don't have to pull out my checkbook to pay the entry fee ... that's right, it's free! And no registration forms to fill out, no packet pickup lines to wait in, as well.


5. I have no need to worry about chip vs. actual time ... all I'll need is my trusty Ironman watch, and whatever time it says is final.


6. I won't need to worry about an official start time ... I can begin my virtual race when I want to, so sleeping in is an option.


7. I get a chance to add my very first virtual-race shirt to my running closet ... of course, how do I wash it??


8. Best of all, I need a reason to work off that latest turkey dinner, with mashed potatoes, gravy, corn casserole, pumkin pie ... and then after my run I can pull out the leftovers!

If you're looking to join us, be sure and run safe. Maybe I'll see you out there!

Race Report: 2007 Living History Farms XC, Part 2

It's brisk and chilly at 9:00 a.m. and I'm surrounded by over 6,800 of my closest cross country runner friends, not including the palpable estimation of a few thousand spectators pressing against the fences nearby, as the race starts. I miss the actual moment and fumble to start my watch timer, somehow thinking that an exact recording will end with a credible result in my favor later on. Though we could ultimately view the lead runners heading off at full gazelle-like speeds, over the tops of thousands of winter hats and a few spikey blue haired individuals in front of us, the unfortunate fact is my group of seven individuals would end up waiting a long couple of mintues before the crowd we were in would actually begin to move forward. Moreover, we would not even approach the semblance of running until closer to four minutes into the race. I turned and grinned at my friend Ryan ... ah, Living History Farms is back! And as always, this was going to be an experience we wouldn't soon forget.

Now, the sheer fact of hosting a race with seven thousand runners has its own logistic impacts, but by combining this with such a unique cross country course setting it is simply an incredible experience to be a part of. Finding our way out of the starting area and skirting the edges of the 1875 historic replica town, we clicked off the first mile of our adventure and began our trek west towards the outlying countryside. A quick jaunt through the tunnel which leads runners under the I-35 highway elicited a thundering collaboration of hooting and hollering, which echoed for miles I'm sure. Following the dusty roadway past a large barn and horse-powered farm from the early 1900's, we slowly wound our way onto an uneven and slightly rutted field lane which would carry us for the remainder of mile 2.

Here is where the race ends with the pagentry and gets down to the nitty-gritty that all of us runners love so much. The lane abruptly ended on the edge of an corn field and runners were faced with the actual "cross country" aspect many of them had never prepared themselves for. First, we tackled a small hill to climb up into the field, then we proceeded to dodge the deep ruts and old cornstalks as the course curved us around the outer edge of the field and down into a basin area with a few ponds. Carefully rounding each of these water hazards, we blazed our own trail up a long hill towards the north and into a shallow field as our third mile marker quickly approached. With barely enough time to catch our breath, the course then pulled us directly into the woods for the first of MANY creek crossings we would endure. After a leap of faith and cold water up to our ankles, we dug our hands into the muddy walls and clamored our way back out and onto the trail. Many up and down hills later, we emerged onto yet another corn field that would lead us back east and through an old 1700 Ioway Indian farmstead for the conclusion of mile 4. A small road out of the area then directed us back west towards the next challenge and deftly plunged us deep into the most difficult wooded section the course has to offer.

The next mile would be full of deep creeks and hills so steep that many offered climbing ropes just to scale. One such creek required us to make a decision to either cross via a bed of large rocks or choose to wade further downstream through waist-high water. As cold as that water was, we took the latter challenge and felt our bodies react with shock as we emerged. Needless to say, we needed a few moments afterward to allow our legs to thaw enough to return to our former speed. As we approached the next creek crossing, a sign promptly informed us to make a decision ... "Long and Easy" or "Short and Hard". Oh heck, we can never pass up the opportunity for war stories afterward and quickly chose the shorter route. As we passed the sign and rounded the bend, we were greeted by hundreds of runners thrashing through deep mud and water. I think it was here that I lost a shoe one year and had to dig it out before moving onward. I made sure it wouldn't happen again and took a running leap towards the far shoreline. I was lucky enough to land on solid ground and scrambled up the bank, then turned to help a few of our friends out. Once everyone was on dry land again, our troupe headed up the the horrendously steep hill, bypassing the ropes altogether and instead opting for a quicker route through the younger treeline to the right. This would lead us onto the earlier roadway that then took us back under I-35 and "closer" to civilization. Of course, we wouldn't spend much time getting used to the solid running surface and were quickly directed back down into another wooden portion that would yet again challenge our stamina with frequent hill climbs and decents. Ducking under a walking bridge filled to capacity with cheering onlookers, we dove down into the last of our creek challenges. With each getting progressively harder than the previous one, the final crossing called for us to traverse a mammoth 10+ foot deep crevasse filled with knee deep water and mud. This was itself a tough challenge, as the mud made it next to impossible to climb out the other side. Again, teamwork would save the day. The final leg of our journey was ahead.

Passing the sixth mile marker, we dug into the last of our endurance and slowly made our way up the long hill into a hay field. Normally in years past there would be large round bales of hay lining the final approach, all providing an optional climbing challenge to runners, but not to be this year. Once we reached the top of the hill, our path wound us again south and towards the finish in this little historic town. Rounding a few frontier-styled buildings and pouring on the gas for one final burst of speed, we enthusiastically crossed the line and congratulated each other. We had done it ... we had conquered LHF for yet another year!

A few donuts and a yogurt later, I packed it in and made my way slowly out of the parking area. Though I would face more than an hour's worth of traffic before I would reach home again, I reveled in the fact of how wildly popular and extraordinary this race truely is, and how thankful I was to have something like it to remind me of my desire for running. As most everyone who ran it knew, this race isn't about being swift or clean, though there had been a few of each there this day. The Living History Farms XC Race is more about community and comradery. It's an experience to remember, to share and be shared. And even with all the traffic and congestion runners typically experience each year due to the wild popularity of this race, none of it could ever come close to dousing its runners spirits. They'll only come back hungry for more.

The big question is, will I be back to brave this madness again next year? As my fellow Minnesotans would say, "you-betcha!" Enuff said. Hope you can join me.

Race Report: 2007 Living History Farms XC, Part 1

6,882 cross country runners couldn't go wrong, right? That was the official count at Saturday morning's Living History Farms race, and judging by the endless throngs of eager and colorfully dressed people who showed up, I'd say their count was fairly accurate. With nearly ideal weather conditions, we again experienced the yearly mother-of-all-races and clearly the unique end to each of our running seasons for this year. I've said it before and I'll say it again ... this is definitely THE race to try once in your lifetime.

As there had been a few rumors going around that last year's record of ~5,000 runners was in serious jeopardy of being toppled (more like mangled, as we would soon come to find out), I wisely decided to arrive at the race site ahead of whatever crowds may decide to appear. Although getting into LHF seemed to be rather smooth and efficient, you could already see the multitudes of people who must have had the same idea. Parking was already filling up rather quickly and thoughts of a quick and clean exit strategy was slowly beginning to diminish. None the less, after finding a nice spot to park under a tree near the main road out, I grabbed my winter hat and gloves and made my way down to the registration building. It was just a bit chilly out, I'm guessing around 38 degrees, but the absence of wind and precipitation already seemed to add to the growing excitement in the air.

Entering the registration area, I quickly located my number on the wall and made my way through the line to receive my race number and yearly long-sleeved shirt. The shirts they create for this race are awesome and tend to be a coveted item among many a runner's wardrobe, including that of me and my wife. I have a few in my closet at the moment, and wear them with pride during the colder weather months. After taking a moment to pin my race number to the front of my shirt (which just so happened to be my race shirt from the 2005 event), I headed back out the door and into the crowds growing outside. Having made prior plans to join up and run with a few friends from work, I picked my way through the swelling masses of costumed individuals, of which I saw: Elvis, Dolly Parton, women with pink tu-tus, and men with shark heads. You can't not call this race interesting. Passing the shoeless loincloth man, I found our meeting spot with 40 minutes to go. Within a few minutes, my friend Ryan (also an adventure racing buddy of mine) showed up and we began discussing the record breaking amount of racers sure to show. We both had the gut feeling that the race course was likely to be a bit slower than years past, with all the glut of runners squeezing down wooded paths and across muddy streambeds together. When the rest of our crew showed up, we slowly made our way down to the starting chute and joined the thousands of runners already waiting. Though we normally fight our way to spots near the front of the chute, this morning we were found ourselves at the very back of the pack. This suited us fine, as one of our members was a LHF "newbie" and another had just recovered from foot surgery. Our strategy was just to have a good time and enjoy the race. Today there would be no PR, just the thrill of a pleasant run with friends over hill and dale.

As the national anthem finished up (we actually couldn't hear it from where we were standing), the gun quickly sounded. You could see the front of the pack begin to surge forward. Of course, that surge to begin wouldn't reach us for over another two more minutes as nearly 7,000 runners began to lumber their way onto the 6.8 mile cross country course...

to be continued ...

Over The River And Through The Woods...Literally

One of the most exciting races of the year is coming up this weekend. Considered by Runner's World to be the "largest & best cross country race in North America", the Living History Farms Off-Road Race will be holding its 29th annual event Saturday in Urbandale, Iowa.

Created from a vision over 35 years ago, the Living History Farms is essentially a living history museum, made to preserve and teach generations to come about America's agricultural heritage. Today, Living History Farms is a nationally renowned not-for-profit agricultural museum that remains true to that vision. Consisting of over 550 acres, the land is an authentic reproduction of times past while also sharing nearby urban surroundings. And it's this rural setting that sets the stage for one of the most exciting races runners about for in central Iowa.

As the Living History Farms Off-Road Race website states, "you must be ready to climb fences, wade through creeks, avoid animals and claw your way to the top of gullies with over 5,000 other runners of questionable senses." (Correction, they are expecting close to 6,000 runners this year ... it seems good news travels fast!) In other words, be ready for anything. I have had the pleasure of running this race for many years now, volunteering for countless other, and each year gets better than the last. It is a great way to put a finishing touch on your racing season for the year, and generates some unique stories to share during the colder winter months to come.

All in all, it should be a riot this weekend, and I intend to enjoy myself to the fullest. Even though I have been battling some minor medical issues for the past few weeks, I received the "okay" from my doctor today and am prepping to hit the woods in good fashion. The plan is to forsake the typical quest of improving a PR in exchange for joining up with a half dozen other friends, as we hoot, holler, and gallop our way through the woods on this fun and unforgettable course.

One final note ... if you plan on joining us for this truely unique event, here's some quick advice: be sure to arrive early, don't wear anything you wouldn't want ruined, and double-knot those shoelaces ... 'cause this race is going to knock your socks (or possibly your pants) off! Just check out this video of last year's race.

The Race Of Life

The past week has been a blur for me in many regards, and I have inadvertently neglected the blog. It's just that I've been feeling fairly odd for the last couple of weeks and know that I am still not 100% with my health yet. Yeah, something to do with the possible side effects of the previous medication for my earlier strep throat. I have been to the doctor a few times now and they are running some additional tests to help rule out other possible bacterial infections. But I can only take so much of the blahs and busied myself over weekend with everything from yard work to winterizing and storing our camper. It felt so good to get outside and relish in the warm sunshine. I know these types of days are getting scarce now, and I've needed the chance to get things ready for the colder season that's coming.

Another activity I recently had to put on hold has been my running. Okay, if you're a runner yourself you know how tough this can be. Try curtailing the one daily activity that you love doing the most and see how you feel…in a nutshell, it's been strange. Not only that I haven't been out there pounding the pavement and trails, but it has been odd not having to constantly wash my workout clothing as I normally do at the end of each day, or consistently jot information down in my running journal as a way to keep track of mileage, time, and route data. So odd, in fact, that I couldn't stand it a minute longer and had to pull my running shoes back on. That's right, I'm back running…finally. Though I was cautious and kept the afterburners turned all the way down yesterday, I was able to crank out a respectable 5.75 miles. Oooh, it felt good. I chose a route through some of the most beautiful scenery downtown Des Moines has to offer. I just love this time of year…the vibrant and endless fall colors, the cascading leaves to run through, the brisk air with that hint of winter scent. Nothing like recharging the batteries. I think it allowed me to feel like I was still dedicated to my love for running; that it hadn't been forgotten or hadn't forgotten me. It was just what I've needed to help me feel normal again.

Reminding me of dedication is one of the great mega-distance runners of our time, Dean Karnazes. Dean has completed many spectacular feats, such as 50 marathons in 50 states in 50 days, and running 350 continuous miles. I mean, this guy is built for ultra-endurance and ultra distances! Not only does it require phenomenal physical strength and stamina, but also endless and relentless training. It takes dedication, and he appears to be the epitome of this trait.

Remarkably, our approach to our spiritual fitness & dedication should be quite similar. Oh, it may not involve the same pain as running the Badwater Ultramarathon, an extreme 135 mile course that begins at 282 feet below sea level and finishes at an elevation of 8360 feet, but it does require serious focus and dedication. You see, God wants us to train not only our bodies but also our minds. In 1 Timothy 4:7-8, Paul writes, "...train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." The goal here is not spiritual muscle-flexing but godliness - a life that is pleasing to the Lord. Ultimately, God wants us to be prepared to serve him.

Running is an excellent way to train our bodies to be healthy and able, ready for whatever marathons we may run. Prayer and studying the Word also trains our minds to be strong and focused, ready for His service.

How well we train greatly affects how well we run our race of life. - David C. McCasland

Key thought: Godly exercise is key to godly character.

Kicking The Habit

Hasn't time just flown by this year? It's hard to believe we've finished October and already are a week into the month of November. Before we know it Thanksgiving will be here, with Christmas following only a few scant weeks after. And soon, we'll be turning the page on yet another year.

Whether we like it or not, it's almost time to begin thinking of our New Years resolutions. You remember, those goals we resolve to act on with good intentions and determination throughout the course of the upcoming year? I guess I just happen to be a believer that setting goals are a healthy way of directing your effort, whether to ultimately achieve a desired result or to at least persuade you to move in the right direction necessary. And, if we realize it or not, they can also provide a strong motivational influence for others to do the same themselves.

One of my earlier 2007 resolutions, aside from completing my two marathon goals (Grandmas Marathon and Des Moines Marathon) or finally finishing that basement remodel my wife has been waiting patiently for, was to lose a little weight and tone up my build some. I know doing this will ultimately benefit not only my running, but could also give me just a bit more endurance when my kids engage me in their marathon wrestling and roughhousing sessions. Ah, to have the upper hand for once - LOL. Now, I haven't achieved all of the goals I'd intended for this year, but this particular one I've made some fairly good progress on throughout the summer months. Likely because I don't mind running frequently in hotter weather. But with winter coming up, I need to readdress this goal so I don't fall back to where I'd been before. And hearing recently how a few of my friends from Runner's Lounge have taken on a holiday weight loss goal for themselves, I must admit I'm feeling the motivational influence.

You see, if I really want to kick this weight loss/toning up idea thing into gear, especially with my winter running season drawing near, I need to get serious. And I know of one way to face this seriously ... I need to quit my soda drinking habit. That's right folks, I'm going sans soda (yes, us Minnesotans like to refer to pop as soda - grin). Alright, you might chuckle a little when you first hear that simple declaration, but it really is a big deal to me. And possibly it should be for you, too. Not only is soda found to be high in calories, but there are many abnormal health effects sugar and caffeine can have on your body, such as dehydration, calcium reduction, and body metabolism interference. I just figure my daily intake of Mt. Dew has truly become a vice, and is obviously not helping me with my intentions of better health. It's time I make a resolution to assist an earlier resolution. It's time to make a difference in my life … for the better.

Here's how it goes: my initial goal here is to voluntarily remove soda from my diet completely for one full week beginning tomorrow. If I can successfully complete this, my guess is I will no longer have the caffeine cravings to continue the habit. Simple, right? Hey, I know nothing is ever that effortless, but I'm planning on giving it my best shot.

Check back this week to see how it goes … and stay tuned as I begin to discuss and shape my running goals for the 2008 season.

Photo by Tripcart

Close Finishes In NYC Marathon

With phenominal final-mile surges, Martin Lel of Kenya (2:09:04) and Paula Radcliffe of Great Britain (2:23:09) led the way to two very close races in both the men's and women's categories of the 2007 ING New York City Marathon this morning. Especially inspiring was Radcliffe's performance, in her first marathon since becoming a mother earlier this year. This race will mark her seventh win out of eight marathons she has competed in. Just incredible!

Tens of thousands of runners from all over the world took to the streets in the marathon today. With roughly 39,000 participants in total, I'm sure many memories were made along the way. Just crossing that finish line in Central Park must be one of the greatest thrills of a lifetime these runners will experience.

Another famous face in the crowd happened to be Lance Armstrong, running in his second New York City marathon. He finished in 2:46:43, a much better performance than his debut last year. He ran the 2006 New York Marathon in 2:59:36. "It felt better than last year," he said during a television interview moments after finishing the race. "I suffered less. The pounding was easier, the experience of having done it before. Last year, the last 10 miles I didn't pay attention to anything. I was focused on finishing. This year I was able to see more. The last mile I could have stopped." Armstrong apparently also added that it is unlikely he would compete in another marathon. Hmmm, that's too bad ... I was hoping to give him a run for his money in next year's event (I am just kidding, of course.) But my goal to join him at the 2008 starting line still holds true. :)

Congratulations to all New York Marathon finishers ... you've raced hard, and you've raced long. You deserve a well-earned rest!

Photo by WCSN

Good Luck Weekend Racers!

After the culmination of months of training and preparation, tomorrow begins the long journey for thousands of runners as they tackle the ING New York Marathon. From what we hear, the weather should be near optimal for settings some new PRs ... just don't forget to set those clocks back an hour for daylight savings! If you would like to check out the action:

Television - NBC Sports will broadcast a one-hour highlight show nationwide beginning at 2:00 p.m. CST on November 4; check your local listings for details.

Internet Streaming - Watch the entire race live on the Internet at NBC Sports MediaZone for a small fee.

On-Course Coverage - Watch as two New York Times columnists run the marathon. Follow along as they share their experiences from the race course.

Personally, tomorrow will also mark my unofficial countdown as I begin my preparation towards hopefully entering and participating in the 2008 event myself. Good luck to all NYC runners -- I hope to see you next year!

I also want to send a shout out to a few of my adventure racing friends as they begin the 2007 USARA National Championships in Potosi, Missouri today. Here, co-ed teams of three are required to navigate a series of checkpoints using only a map and compass to guide them while transitioning between several disciplines (trail running/trekking, mountain biking, paddling and orienteering) as they battle it out for the title of USARA Adventure Race National Champion. It's a grueling course which will require racers to push themselves non-stop for over 40+ hours. I've also heard the winners receive guarranteed entry into the 2008 Primal Quest ... that is some serious incentive for these guys and gals. Go Team WEDALI and Team Bike Iowa!

Photos by NYC Marathon and USARA Nationals

USA's Best Bound for Beijing

Though I happened to fall asleep later than anticipated last evening, I woke up this morning just in time to see the final 30 minutes of online coverage for the 2008 U.S. Olympic Team Trials - Men's Marathon. And what a spectacular finish it was!

Clocking an amazing 4:32 18th mile, which is believed to be the fastest ever run in Central Park, Ryan Hall dominated the U.S. Olympic Team Trials marathon by outracing the veterans in a record 2:09:02. Dathan Ritzenhein finished second and Brian Sell took third. This was truely an inspiring race and only proves of the greatness yet to come from these three runners in Beijing next summer!

This is exciting, as I've been rooting for Hall from the beginning. A man of strong faith and determination, his performance today showed this and much more ... and this was only his second marathon! I honestly cannot wait to see what the future of distance racing and 2008 Games have in store for this 25-year old ... just stay tuned.

Photos by NYRR

The Road To Beijing ... Runs Through NYC

For a select few of America's top distance runners, the road to the Beijing Games next year will run through New York this weekend. On November 3, New York Road Runners (NYRR) will play host to the 2008 U.S. Olympic Team Trials - Men's Marathon where these elite athletes will vie for their chance at a spot on the prestigious summer olympic team. The Olympic trials race is turning heads across the nation and around the world, and the mantra for this week is "Americans can run." Lest anyone believe they couldn't??

The course will be a criterium-style course in Central Park that will start in Rockefeller Plaza and finish near Tavern on the Green. The criterium loop in Central Park will be the reverse of the loop used when NYRR hosted the USA 8 km Championships from 2002 to 2004. Athletes will run the loop five times, with distance added to complete the full 42.195 km of the marathon.

For an indepth and interesting behind-the-scenes look into the race and its participants, be sure to check out Chasing Glory, a unique seven-week series of videos and text-based commentary leading up to Saturday's event.

From NYRR web site:
"On November 3, 2007, New York Road Runners will host the 2008 U.S. Olympic Team Trials – Men’s Marathon in New York City. As part of an unprecedented promotional buildup to the race, which will select the U.S. men’s team for the 2008 Beijing Games, NYRR is proud to present 'Chasing Glory,' a seven-week series of web videos and text-based commentary offering exclusive athlete and coach interviews and insight."

If you're looking for an inspirational story about some of these gifted athletes, read the NY Times article "Team Turns Unsung Runners Into Elite Marathoners" about the Hansons-Brooks Team. Wow, talk about being inspired by a group of 'average' runners and their efforts to bring back the heyday of distance running to America ... sign me up!

Although I won't be able to be there in person to experience this epic race, I'm sure this will be a very exciting event for New York and the thousands of spectators sure to line the course as it winds through Central Park. If you are hoping for a chance to view some of the action yourself, check out the broadcast information below:

Television - Tune in to the live start on Saturday, November 3, at 6:35 a.m. CST on NBC's Today In New York. A half-hour highlights show will be aired on Saturday afternoon at 1:00 p.m. CST on NBC. (Check local listings for exact time in your area.)

Internet Streaming - On Saturday, November 3rd, it's America's race -- the 2008 U.S. Olympic Team Trials - Men's Marathon. And on Sunday, November 4th, it's the world's race -- the ING New York City Marathon. Catch all the action LIVE, only on NBCSports.com/Marathon!

Photo by JupiterImages

Nova's "Marathon Challenge"

Six months ago, a team of rookies stepped to the starting line of the Boston Marathon. As members of Team NOVA, they were part of an experiment to see what it takes to mold a batch of non-runners into a team of marathoners. Tonight on PBS, Marathon Challenge will detail how this diverse group of hopeful novices transformed physically and mentally to meet the challenge.

From a runner's perspective, the show looks really interesting ... I bet I'll be tuning in!

Photo by PBS Nova

The Hard Way

Sitting here gazing at my Runner's World calendar, with its October-themed photograph of an inspiring runner plodding down a backwoods trail canopied by fall-tinged leaves, I realize I've been anticipating such a run lately. Admittedly, I have spent my fair share of time running on hard surfaces this summer … concrete, asphalt, they've all seen me too often. Primarily, I tend to log the most miles on concrete. It's not that difficult to do as most of my routes cover urban areas, and don't typically stray into rural zones unless I end up following a major roadway while logging distance runs. The only problem with this is that concrete tends to have all the shock absorbing qualities of, well, concrete.

A concern for many years of my running life now has been the necessity to spend time outside the normal urban environment. Due to realizing the needs of both recovery and variety in my workouts, I've been making it more of a priority to find and utilize more forgiving surfaces to run on. You see, these two concerns work together to save my body and mind from constantly enduring 'the hard way' of running, and have emerged as crucial factors to my running becoming more injury free and my fitness more well-rounded. Why, you say?

First, is the concern for recovery. Recovery is the body's chance to regroup and repair after a workout. Although the human anatomy is well-designed for the shock absorption from running, there are limits as to how much highly repetitive pounding it can receive from the constant impact on hard surfaces. You see, unyielding concrete poses a much greater demand on human physiology than a less compacted surface, as the force of impact is fully realized on the body in a more exaggerated way. Muscles may tend to become much more inflamed and soreness increases due to the repetitive rigidity and continuity of this type of action. Conversely, it's been proven the ability to recover is much faster when running on more forgiving surfaces, such as grass and dirt, even gravel. Infrequent off-road performance like this can provide the body a better chance to rebound more quickly and develop strength for later sessions. And lest you think you need to run 'the hard way' to get a hard workout, I've found one of my toughest but most satisfying workouts to be a long, hilly trail run around a local lake. Surprisingly, giving your body a chance to recover on less rigid surfaces can prove to be just what it needs from time to time.

Second, but just as important, is an attention for variety. Alright, you've all seen him: the recreational runner, jogging the sidewalks and roadways in a neighborhood near you. But with no where to go, except repetitively up and down the local bike path, this is possibly the only way he'll ever know how to get a workout in. The simple fact remains, the majority of these runners will likely never touch actual dirt. Many of these urban runners have succumbed to the illusion that a harder, more constant surface is clearly the path of least resistance. Therefore, they commit themselves to the life of urban running exclusively. They may never experience or understand the benefits for taking their running off-road. The truth is, by incorporating variety (flat/hilly, dirt/mud/sand, etc.) into their routine here and there, the average runner can promote injury prevention. The simple the fact of running in a variety of different situations can produce a stronger body, as well as also strengthen and stimulate the mind. It's really two-fold: variety allows the runner to both adapt themselves physically and challenge themselves mentally. And who's to say a trail run can only be seen as a challenge, because I happen to believe a local Living History Farms off-road race to be one of my most rewarding and recharging workouts of my entire year. Hey, it's what you focus on that counts.

A good trail run can serve many a purpose to the determined runner. And possibly, in the process of doing so, maybe you'll find your fitness becoming a little more well-rounded. Be safe and run smart.

Photo by Runner's World

A Temporary Hiatus

Sorry I haven't been around lately. After a poor performance at last weekend's Des Moines Marathon and feeling sub-par the next few days after, I finally took the initiative to go to the doctor on Wednesday. Unfortunately, my fears were right ... I've been contending with a nice strep throat and ear infection.

Guess it's time to hold back on the training and activate a running hiatus temporarily until I can get this fully out of my system. With the Living History Farms race coming up in a few weeks, it's best I be completely recovered before I attempt running over hill and dale. I figure I should be close to full recovery by next weekend and can resume my normal training routine sometime next week, though I'll want to be careful with the colder weather making more of its presence known. Needless to say, I wouldn't miss this one of a kind, end-of-season race, so I will be sure to see you all there.