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.

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Running Unplugged

With talk of many USATF sponsored races beginning to either strongly discourage or prohibit the use of personal music devices, it's a good time to stress the need for all runners to always run wisely. Let's face it folks, runners and drivers are much more distracted today than ever before. And with the seasons changing, and less daylight to run in than the day before, a runner just needs to pay closer attention to traffic or their surroundings. No matter if you agree with the new ruling or not, I still feel each runner should educate him or herself on the safety hazards associated with wearing headphones or earbuds. Because there are far too many scary stories dealing with runners whose headphones were turned up so loud that they were completely oblivious to their surroundings.

Yes I'll admit, listening to music once in a while sure helps the miles go by for me. It can be easily used to get you in the mood to run, encourage you to tackle a formidable hill when you're out of breath, or press you to go the longer distance during a workout ... music can be a strong inspirational motivator. But equally as important as learning to properly run with music ... is learning to run without the music.

I've heard too many stories of runners who say they could never attempt a race without their music player, because that is how they train. But little do they realize, they are actually restricting themselves when it comes to what many feel is the true nature of running, and that is experiencing yourself and your surroundings. My advice to them would be to do themselves a favor ... learn the art of running unplugged. Find simple gratification in what a solitary run can do for you when there's nothing else to listen to but the sound of the roadway and your footsteps. Or quite possibly the sound of your own thoughts for a few quiet, precious moments. Don't be chained to the music player, be devoted to the road instead.

To be honest, I love listening to music as much as most of you. But I have to admit, it's when I run without my iPod that I think I appreciate the purity of running the most. In whatever choice you make, run smart and run safe.

Photo by JupiterImages

Race Report: Des Moines Marathon

Things were just not meant to be at the Des Moines Marathon yesterday. Though I had originally set my sights on running a sub-4:00 PR at the race, I unexpectedly encountered issues of both fatigue and back pain early on and had to settle for a time of 5:14. Now I'm not complaining, as I feel you should be thankful for any race that you have the ability to run, let alone finish. Nor am I discouraged, as there will always be those ups and downs in any race you run. However, I have to honestly admit, I am a little disappointed that I was unable to obtain the results I'd looked forward to. Here's a recount of the event ...

As race mornings go, everything started off as well as could be. Though my wife is normally my biggest fan on the course, she was diagnosed with pneumonia late last week and wisely decided to instead stay at home to rest and continue to recover. So I met up with my parents instead, who were to become my exclusive cheering section for the route. After a short drive, we arrived downtown early on and parked near the courthouse where the course would turn runners north from Court Avenue onto 4th Street. As we approached the start line near Capital Square, thousands of runners nervous with energy and excitement jostled back and forth as they waited for the gun to sound the race start. With only a few minutes to go, I bid my chase crew goodbye and hopped over the race chute fence to find my place near the 4:00 pace team. After saying a quick prayer, the gun went off and the large crowd surged forward along Locust Avenue and up towards the golden dome of the capitol building. The weather was clear and the temperature was just right.

The course early on was rather uneventful, other than the normal excited chatter of racers and high-fives from spectators along the streets. By the time the half-marathoners split off from the group to head south towards Water Works Park, us marathoners began the long climb up Grand Avenue hill past Terrace Hill. My mile times remained relatively even, with splits ranging from 9:02 to 9:24, but as I reached the shaded portions of Glenview and Foster Drives, I could tell my body was wanting to falter somewhat. I felt as though my energy was depleting much more quickly than I typically encounter in a marathon distance, so I began slow my pace to around 9:20-9:40 to save my reserves, all the while struggling to keep that precious 4:00 pace banner in my sights. Rounding the corner from Polk Blvd onto Kingman, I encountered my parents cheering me on from the median and began my trek towards the loop around the inside of the Drake track stadium for mile 12. I'll have to admit, whoever came up with the idea to loop the runners around this track was a genius. Not only do you have a chance to see what it feels like to run this spectacular venue, but you also get a glimpse of yourself on the jumbotron from a camera specially positioned. It's a very nice way to get pumped up for the remaining 14 miles to go.

Exiting the Drake campus and winding my way back down to a return trip along Kingman Blvd, I once again felt the power reserves slip and a few new aches begin to surface. Though I had cruised through the first half of the marathon in a little over 2:09, I could tell something was wrong. My chances at reaching my PR goal of 4:00 had already begun to erode, and now threatened to possibly eliminate my finishing the race altogether. I struggled to evaluate myself to determine what was hurting, why I was feeling so tired, why couldn't I keep my turnover rate high. Not finding a specific answer, I reached back to my pre-race goals and began focusing intently on number two: finish the race. Saying another quick prayer, I passed by my chase crew again and informed them of my now conservative approach. I then picked up my lead-filled feet and turned down into Greenwood Park and onto the Bill Riley trail at mile 16. I'd trained on this section once before a couple of weeks ago and had really enjoyed the solitary run through the autumn-colored trees along the winding river path. Though today I was thoroughly tired and already beginning to feel sore, I still did my best to soak in this wonderful experience and hoped it would somehow help me to recharge a little.

Crossing the pedestrian bridge south of Water Works Park, we entered the outlying portion of the course (called "no man's land" by many a runner) to follow the road around the back pond. Here is where my body began its attempts to shut down. Forced to walk most of this loop, I again met my parents who wondered if calling it a day would possibly be best. I'll have to admit I was close to submitting to their suggestion, but seeing the downtown skyline in the distance certainly gave me inspiration and I knew that only about six miles remained between me and finishing. I'd been in similar situations in many races past and knew that this was where the 90% mental portion of the race came in. Taking in a power gel and downing a couple of sliced oranges, I shuffled back into my run and crossed over Fleur Drive onto the trail for the 2-mile loop trip around Gray's Lake. Being familiar with this portion of the course from making it a part of my normal training regimen, I slid myself into cruise-control and allowed my legs to slowly and monotonously carry me over the Gray's Lake bridge, around the lake and up the final hill towards MLK Parkway. Only two miles left to go ...

Fortunately, having the entire eastbound lanes of MLK to ourselves, all of us runners could freely spread out to our leisure for the remaining distance before the final turn onto 3rd Street. As I rounded that last corner, I saw my father who encouraged me by letting me know that the family was waiting for me at the end, to which I had a swell of both appreciation and relief knowing the finish line was gratefully near. Crossing over the railroad tracks and the final few hundred yards, I was greeted with warm reception from an epic crowd gathered just as the clock ticked 5:14:46. "There, it's finished", I thought to myself, and let relief wash over me.

As I began looking around for my support crew among the multitude, I was pleasantly greeted by Cal Murdoch, friend and director of the Drake 1/2 Marathon, who congratulated me and commented on my superb choice of running apparel (a bright yellow Dam-to-Dam finisher shirt). And after receiving the well-deserved finisher medal around my neck, I located my family a few yards down. I was delighted to not only find my parents but also my wife's sister and her family. My nephews had even brought homemade "Way to go, Uncle Mike!" posters to help celebrate the moment ... they are so awesome. I must say a hearty thank you to everyone who helped, supported, well-wished and said a prayer for me during the race ... you are very much appreciated.

Though I'm unsure what happened, I will hazard a guess that my performance is likely the result of the holding pattern I'd purposefully put myself into this previous week. Coupled with the reality that I am possibly coming down the cold I'd tried so hard to avoid. Such is life, I guess.

This may not be my best race, but for sure won't be my last. And though these results were not what I was looking forward to, sometimes you need to focus on just finishing the race. Every race you run will teach you something, if you're willing to listen. So, until the next one, run hard and run long.

"I have fought the good fight, I have finished the race, I have kept the faith." 2 Timothy 4:7

Photo by DSM Register

Marathon Eve

Well, I was able to get away for a few moments and picked up my race packet at the Des Moines Marathon Expo downtown this morning. Not only were there quite a number of booths offering wonderful information on running organizations and proper nutrition, but there were plenty of freebies to boot. Surprisingly, I was able to correctly answer a trivia question to win a great Fuel Belt. I don't remember the question exactly, something along the lines of "what former high school athlete..." to which I tentatively commented Allen Webb. Who would have thought I'd be right?

All in all, there was so much to see and check out that I felt like a kid in a candy store. It was a really great expo, and I've been to a few expos in my time. While I'm at it, I want to throw out a big kudos to the Des Moines Marathon staff for organizing such a great expo. Of note, the long packet pickup lines from last year were delightfully gone in favor of a very efficient booth system with plenty of volunteers waiting to help. (I seem to remember spending more than an hour in line for the 2006 race, but my wait for this year's event was less than a couple of minutes ... way to go, Chris!)

As I took a few moments to savor my walk around the expo, I was surprised when I bumped into Amy and Tom at the Runners Lounge booth. It was nice to finally meet both of them, as well as a have a chance to meet and converse with a fellow blogger Kent, whose weight-loss article was featured in yesterday's DSM Register. His story is such an inspiration! After I grabbed my bag of goodies (as well as a great deal on a running jacket I couldn't pass up) and bid my new friends good-luck, I finally made my way home.

At the moment, I am taking a few moments to prepare for the race in the morning by putting together a few extra items, like a long-sleeved shirt and socks, in preparation of any change in weather. Though I don't typically use these items often, it's good to have a back-up plan for anything that might (and likely will) occur. Actually, while listening to the news I've heard the forecast is changing a bit for tomorrow, and is now featuring a high of only around 65 (down from 74) with moderate winds and clouds. But my guess is that the cooler weather will fair much better for runners than the warmness we are currently experiencing today.

Final note: If you are running tomorrow, I just want to say best of luck and have a great race and I'll see you at the finish line! And stay tuned for a post-race report. Now, time to go cook some pasta ...

Photo by JupiterImages

"Ready, Set, GO-ALS!"

I can hardly approach this weekend without a quick mention on goals, and the goals that I have set for my race on Sunday. Simply, goals for me are motivation. And enabling them allows me to sometimes face my most difficult challenges. They can also be designed to create a form of committment, so that you feel some measure of accountability as you strive to reach your goal. But of course, setting realistic goals that are obtainable are key. Here are mine, in order of importance:

1. enjoy but not hurt myself,
   
2. finish the race,
   
3. set a new marathon PR.

The first two, I feel, are easily obtainable. I always enjoy myself in whatever race I am in, even if there's pain involved. And having finished many marathons already, I know what it will take in order to get to that finish line.

Now, about that last one. My optimistic goal for the Des Moines Marathon is to run a sub-4 hour. This is a goal I've had for quite a while now, actually since I came so close back in 1992. You see, the marathon PR I set for myself at that race was 4:00.45 ... one I have wanted for so long to conquer. I actually came fairly close a few years back with a time of 4:09 at the 2004 Des Moines event. Even though I've had my years of either comfortable and serious running, this year I feel more determined that ever. I've been pushing myself to get stronger day by day, so I can take on this challenge with confidence again. My last long run of 18 miles showed me I could keep the pace I'll require, and actually gave me the boost I've needed. However, the cold and flu bugs flying around my household lately have left me second-guessing myself.

Only two more days. Do I feel my goals are realistic and obtainable? Yes. Am I positive and committed? Yes. So, will "it" happen this year? I don't know ... we'll have to wait and see.

Best wishes go out to all those who will be running ... Nancy, Kent, Teri, and the many others I've met recently through Runners Lounge. Come cheer us on!

In A Holding Pattern

Well, this week is shaping up to be a challenging prelim to my marathon this weekend. With only three days to go, our household has seen a crazy rash of colds & fever running through it. Fortunately, I've been able to stay healthy so far and am doing my best to not become its next unwilling victim. However, in addition the weather outside has shifted from the sunny and warm days experienced last week, to the windy, chilly, and rainy mix we all knew would eventually come with fall. Sigh...too bad it couldn't have waited just one more week.

Effectually, I have been placed in a holding pattern. Since my run this past Friday, I've had to put the brakes on my final few training workouts. With everything occuring, I guess I'm hoping to persuade illness to stay at bay for a while longer. I just cannot afford the chance of becoming sick so soon before the race. But I want to get outside and R-U-N!

Now, it wouldn't be so bad except that I am used to putting in a run of some length typically every day. And as a constant runner, that absence to my daily routine is very apparent right now. With a 26.2 mile course facing me in only a few days time, it only lends to my overall anxiety at the moment. The Des Moines Marathon has been on my race calendar since early spring, and one I have taken care not to miss. This year will be my fifth participating; four years running, one year bike support. I really enjoy the course that race-director Chris Burch designs, and the local crowd of cheering spectators seem to swell larger with each year they hold it ... a real plus to all us runners. As always, it will be a great race and I'm looking forward to being a part of it yet again.

So I'll admit, though this holding pattern may feel a bit weird, if it gets me to that starting line on Sunday it's well worth it. See you out there!

Photo by FeaturePics

Motivation For Life's Rollercoaster

Too often we overlook the reasons for why we do what we do. To be honest, it isn't that difficult. It's quite easy to get sucked into the hectic frenzy that our lives create for us each day. Being placed in the front seat of life's bustling rollercoaster as it courses through our day, swinging us up one clamorous hill and down the next, winding back and forth. The daily "ride" can be challenging and yet consuming for us. Sure, it may seem like a thrilling or exciting ride at first, but it can leave you feeling quite dizzy and possibly burned out the longer you ride. It's tough to jump back on if you don't know why you are doing it. Without some sort of motivation backing up our endeavors, the thrill dulls for us. The same can be seen for running. What is it that motivates us to train relentlessly, strain to run down that elusive PR, or chase that dream of marathon glory? What is it that encourages us to get up before the crack of dawn, or pushes us out the door well after dusk?

I was reading the recent Runners Lounge blog on Why I Run and had to smile for a moment. It consisted of some great motivational opinions from various runners all about what running really means to them. Some of the observations we can all share included:

• I run to see the world,
  
  
• I run for solitude,
  
  
• I run because it makes me feel strong,
  
  
• I run to catch my breath,
  
  
• I run because I'm able,
  
  
• I run because it makes life look easier.

The comments by Amy and her other contributors were both humorous and enlightening, and fell right on the mark. So I pondered my own question ... why do I run? What is it that encourages me to set running goals, or go that extra mile ... what is MY motivation?

Strangely, the answer is not in the long list of races I've completed over the years, nor the amount of medals or race t-shirts I've tucked away in a box in the basement. Sure, those are nice reminders of my accomplishments, but I want to believe I have deeper reasons than just those. Like others, I share truthful motivations of running for solitude, of recharging my inner battery, of seeing the world as I run, or of making goals that give me something to work towards and proving to myself that I can. To aspire to be the humble husband who does his best to keep himself in modest shape, or the daddy that my children need to play and chase after them each day after work. (It's true, it is far more difficult to do this if I let the donuts rule.)

But even though these motivations are great for physical fitness, I also need to take it a step further and remember my motivation for spiritual fitness ... to be the person God intends for me to be for my life. I Timothy 4:7 says, "exercise (or train) ourselves toward godliness." God teaches us that our mind and bodies are to be dedicated to him. And running is a unique tool in achieving this. It's far too easy to sit on life's couch taking a relaxed approach than to live a God-honored life. That as my body grows in strength, my heart also needs to grow to be more like God. Together, the fitness of both my mind AND body help me to become that man of Godly character that I need to be. And that needs to be my greatest motivation of all.

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

Photo by David Sanger

Enjoying The Journey...NYC Style?

I mentioned earlier on that I have this stretch goal in mind for 2008. It involves a roundtrip ticket to the east coast, a little claustophobia in an insane starting field, and that famous little snippet from Frank Sinatra's "New York, New York" ... so cue the inspirational video and let's feel those goose bumps folks.

The New York Marathon is widely considered one of the crown jewels of marathoning. In fact, a few runners even attempt the "grand slam series" for marathons, which features New York, London, Berlin, Chicago and Boston, if I'm correct. This particular race touches all five boroughs, although the bulk of the course is in Brooklyn and Manhattan, and unites dozens of culturally and ethnically diverse neighborhoods. After passing over five bridges, it concludes at Tavern on the Green in world-famous Central Park amidst thousands of cheering spectators. How's that for a dream race?

Now, for the why. Why not? I don't think I am dreaming too large here. I mean, I'll be completing my 17th marathon next week. And I fully intend to continue marathoning long into the future. So, basically, I have no fears that my legs can take me wherever I intend to go.

However, that isn't the issue. Being accepted for 2008 NYC race entry and determining how to get around in New York will be my biggest challenges. I'm researching those concerns currently. Okay, maybe it could be just a pipe dream. Maybe it's better if I look at it as the late four-time Olympic champion Al Oerter put it, "it's not whether you get there, it's the journey" and not be concerned with whether I actually get there but that I tried. But maybe I just felt like wanting to get a jump on my New Year's resolution of expanding my marathoning horizons.

More to come on this soon, hopefully.

Photo by nyc.gov

DSM Marathon Prep Work

I am the type of runner who likes to change up my running routine, often. I mean I just cannot seem to run the same route more than once in a week. Picking a training run is serious business to me. It can't be too short, too flat, too shady, too boring, etc. I want it to give me a sense of accomplishment when I finish it. A few prerequisites I have for choosing a route typically deal with length (usually enough to make me suck wind during and at the conclusion), hills (the more the better, so bring 'em on), and obscurity (unique, off-the-beaten-path types). Alright, you get the picture. So call me particular, but I want a run to inspire me to push myself physically while also stimulating me mentally.

Earlier this summer, I decided to increase my training runs south of Grand Avenue to prepare for a few of the winding, hilly streets I would be encountering during the Des Moines Marathon next weekend. It's a race I want to enjoy, but also finish strong on. In my search for popular training routes, I stumbled upon a great 7+ miler named the Loop of Serious Coin. This unique loop takes runners away from the downtown area and brings them west and south through a meandering route of ups and downs, twists and turns, then deposits them back onto Grand Ave for the return voyage to urbanville. You'd be surprised the route takes you by Terrace Hill, home of Iowa's governor, as well as some of the most affluent yet secluded estates the downtown has to offer.

Although it isn't a particularly long run, the kind I tend to like, it really is refreshing and has become a regular weekly run of mine. Besides, not only does it allow you to run through some beautiful neighborhoods, but it can also punish the calves if you decide to turn up the heat. :)

"... I want to finish the race I'm running. I want to carry out the mission I received from the Lord Jesus ..." Acts 20:24

Photo by DSM Marathon

Happiness = Runningness

It caught your eye, right? You'd think I'd meant to say the "pursuit of happiness" or something revolving around the lack of contentment in life? While I'll admit it's a catchy phrase we all know, its been used too often and quite literally wouldn't fit the context of what I want to say of running in my life. I mean, what if you already have happiness and contentment in your life? Does this mean, then, that I have a lack of running in my life? Not exactly, as I train almost daily and enjoy every moment of it. But where's the lack that provokes a pursuit?

Well, I have a wonderful wife who loves and supports me, two great children who think Daddy is all that and a bag of chips, a strong foundation in Christ Jesus, and a passion for running and adventure. So what's my pursuit; what am I trying to convey here with this blog? Well, in a nutshell, I'm a relatively happy person who wakes up on the right side of the bed most every day, who enjoys the endeavors of running and the fitness it provides, and who wants to grow stronger every day both physically and spiritually as a Christian. The pursuit I have is continuing those elements in my life, all while using running as a metaphoric motivator. So in a roundabout way, without so many words, I am pursuing "runningness". Maybe it's better seen as the combination of my running with my life's passions, experiences, and beliefs.

I guess I am hoping this blog will help to chronicle my running endeavors, both goals and accomplishments, in daily and weekly experiences. Through my frequent running retreats training for marathons and races, as well as the scriptures, revelation and the constant building up of my faith, I hopefully will be able to share some insight into what makes my life the happy and content life that it is.

Now I have to admit ... I have a small additional motive for this blog. I really want to run the NYC Marathon. I mean, co'mon folks, what runner wouldn't want to experience this epic marathon once in their life?! You see, I've run every race of my life - from road races to adventure races - here in the midwest region. In fact, my only marathons have been either Des Moines Marathon or Grandmas Marathon (Duluth, MN), all 16 of them. I just would like to for once "break out" of the midwest mold I've created over the past 22 years of my running life and experience a race in a different area of the country, possibly on a grander scale. I guess starting this blog is to create some running accountability and possibly grow additional confidence. And, in a simple sense, while I run this road I will try to blog and share the experience, hopefully until its eventual completion.

We'll see what happens.