A Minnesota Winter

Alright, is it cold enough for ya? Yeah, thought so. I'll have to admit, I've been hibernating for a while now. I guess it's due to the semi-permanent blanket of frigid temperatures our area has been experiencing for far too many consecutive weeks now. And although it may be premature of me to be making this call, my instincts are telling me that we are finally about to experience our first traditionally cold, snowy one. Finally, after the "warmer" winters over the past few years here in central Iowa, a REAL Minnesotan winter!

It's cold outside ... okay more like freezing actually. But we runners must remember that even this type of weather shouldn't stop us from getting out there. Sure I enjoy hibernating inside, all warm and cozy with the wife and kids, but like I've stated many times you need to be prepared when you run in this kind of weather. The month of January has definitely proven to me that I need to take my own advice.

The truth is, cold weather CAN negatively affect your performance and recovery. If your body never truly warms up that means you're running on cold muscles which can increase the amount of muscle trauma. More muscle trauma means more aches and pains and a longer recovery. Although there are a host of reasons you may have struggled on your recent long run, it most certainly could have been related to the colder temperatures.

The good news is there are plenty of strategies for running long in the cold Minnesota winters. And you can do it while reducing aches, pains and prolonged recovery. Here's a few tips Runner's World recently published that I think many of us runners need to be reminded of:

• Keep your body warmer by adding an extra layer on your legs. Many runners wear one pair of tights, but when the temperatures drop you can keep your legs warm by adding a wind-proof layer. I've found when running in extremely cold temps that wearing tights (loose or tight) plus a wind-proof shell pant blocks the wind and traps a layer of warm air around your legs.



• Temperature is relative. If you are from a warm-weather climate like Georgia and not use to cold runs, you may need to add extra layers at temperatures at 40 degrees and below. Runners that adapt and are use to colder climates may not add that extra layer until it drops below 30 degrees. Plus, every person is different. It's interesting that I have seen many runners successfully train in shorts all the way down to 30 degrees. Not me, I'd freeze.



• Find a wardrobe that works for you and keep track of it in your log. That way you will know what to wear in any kind of weather. That information will also be useful if you travel to a race that is colder than normal.



• Take a warm to hot shower prior to your long run when the temperature is cold. It will warm your muscles, wake you up and better prepare you for the colder temperatures. Consider it a pre-warm up. You'll feel a difference in your performance and you're running buddies will appreciate you smelling fresh on the trail.



• Warm up thoroughly with at least five minutes of power-walking. That is, walk very briskly to warm your muscles and prepare for the upcoming high impact run.



• For cold, windy days select a course where you run one way with the wind at your back. Your body will be warmer and your pace a little more swift. If this isn't possible, run the first half of the long run against the wind and the second half with the wind at your back. That way you won't risk building up a big sweat and then freeze finishing the second half with the wind in your face.

Lance At Boston?

So, did you hear the news yesterday? Lance is going to run Boston. No, I'm not kidding.

Seven-time Tour de France winner Lance Armstrong plans to run the 112th Boston Marathon in April to raise money for his foundation. This race will be the American's third marathon. The 36-year-old cycling champion qualified for the Boston Marathon with a 2:46:43 finish at the 2007 ING New York City Marathon. Boston's qualifying time for Armstrong's 35-39 year-old age group is 3:15:00.

"For him to qualify in New York and then to take that time and apply it to Boston says a lot about what Boston means to the sport of marathoning," said Jack Fleming, a spokesman for the Boston Athletic Association. "It's tough to call your marathon career complete without running Boston."

Armstrong won the 1993 World Cycling Championship as well as multiple stages of the Tour de France before being diagnosed with an aggressive form of testicular cancer in 1996. Though the cancer spread to his lungs and brain, Armstrong recovered to win seven consecutive Tour de France titles from 1999-2005.

Following his retirement from professional cycling, Armstrong competed in the 2006 ING New York City Marathon, completing the race in 2:59:36. He returned to New York City a year later, improving his time to 2:46:43. Armstrong and others running for the foundation raised about $500,000 at the 2007 ING New York City Marathon.

The 112th Boston Marathon will be held on Monday, April 21, 2008, Patriots' Day in the Commonwealth of Massachusetts. The race begins at 10:00 a.m.

Okay, any predictions out there? I'll venture out on a limb and say 2:42:16 ... though he did look a little winded at NYC'07 ...

This Icebox

I don't know about you, but where we're at we have been experiencing a slightly abnormal cool down. Though the temperature has already been lower than the normal average lately, I hear they're expecting it to drop a whole lot more as a predicted blast of arctic air comes blowing into our area this weekend. Forecasts are calling for temps in the lower single digits with wind gusts up to 30-35 mph. After some quick figuring, that should put the wind chill readings right around -20° to -25° ... now that's chilly! Add to that the fact we received about six inches of fresh powder last night and it's beginning to feel (and look) a bit like the Alaskan tundra around here. Now, where are my sled dogs at?

Being from the upper reaches of the icebox country of northern Minnesota myself, these temps are actually about normal for this time of year. I can remember many times as a boy when I'd practice hockey skating down on the lake, sometimes in the worst of conditions. The wind was ferocious enough it would blow you backward faster than you could skate forward. And remembering when spring track season sometimes meant wearing a baklava for the run over to the track on the other side of town. Of course the weather could be tough, but you accepted it and got used to it. Well, that and it sure didn't hurt to layer yourself up like the Michelin Man sometimes. Sure, living up north meant life slowed a person down some, but you learned to deal with it ... because life doesn't stop for the cold. It means even when the temps are dipping, the wind is howling, and the snow is swirling, you'd still pack up your lefse or lutefisk and trudge on over to the local church potluck. It's just a way of life for many people, especially for those who can see the northern lights on a daily basis.

Now, I'm not saying this to insinuate that northern folk are better or more resilient than any one else. Actually, I am hoping to demonstrate that anyone can acclimate themselves to colder weather if they try. It doesn't need to put the crimp on your life or your training. All it takes is understanding ... and a little planning.

Lately I have been keeping some extra notes in my daily running log. I've been trying to detail what I wear and how I feel on each run. My choice for doing this is that it really helps me "zero in" my attire to fit the circumstances. No longer do I need to guess whether only a base layer will keep me warm or not, or if I'd be better suited wearing my vest over my jacket shell. Sure, I may have an off-choice once in a while, but I'll bet by the next time I encounter a similar situation I will be prepared. Ultimately, these choices are helping me to hone my running potential. And that's the key.

Here's a serious question all cold-weather runners should ask themselves ... do I know what a wind chill factor is? Do I really understand how it can affect my day to day activities? Interestingly, it's quite possible "wind chill" is the most frequently misunderstood weather term today. It isn't actually a temperature scale but a measurement of heat loss from the combined effect of wind and low temperatures. Wind chill indicates how cold people feel while outside. According to the National Weather Service wind chill is not the actual temperature but rather how the wind and cold feels on exposed skin based on the rate of heat loss. And the simple fact that air temperature does not have to be below freezing for someone to experience cold emergencies such as hypothermia and frostbite is quite revealing.

So, how DO I keep from freezing on my run in this icebox outside?

Basically, it pays to research running conditions BEFORE you run. Either the internet or your local weather channel should suffice. Be sure to pay close attention to not only the temperature itself, but also the wind speed and overall wind chill factor. Know what you're getting yourself into, then prepare yourself accordingly:

• Proper clothing. Runners must wear appropriate clothing for cold conditions. Choose material that wicks perspiration away from the body. Dress in layers to adjust to changing conditions. Be careful to avoid overdressing.
  
  
• Hat and gloves. Most body heat is lost through your head, so keep it covered at all times. It has been suggested that mittens help trap heat possibly more than gloves. Think wool or heavy fleece.
  
  
• Socks and shoes. Wear thick absorbent dry socks, and make sure you have adequate space in your running shoes to accomodate them.
  
  
• Hydration and skin care. It is imperative to remember to maintain adequate hydration before and after running. Dehydration occurs more frequently in cold weather. Use a moisturizer to prevent dry skin and redness in the facial area.
  
  
• Diet and nutrition. Studies have shown that long, intense activity can make you susceptible to colds. Eating fresh vegetables and taking vitamin C regularly can help maintain your immune system and could possibly prevent a cold.

Loop The Lake

I went out for a trail run at a local state park lake yesterday and really enjoyed it. The four-mile long looping pathway was refreshing and challenging, and gave me confidence that my winter training is still quite solid. The semi-hilly route begins at the swimming area, winds in and around a variety of inlets and peninsulas, along a dam and over a spillway, through a favorite camping area of ours, and over an old iron bridge or two before finishing at the boat docks. Due to the steady accumulation of snow we receive each winter, this unplowed trail is typically slick and treacherous enough that I normally resolve myself to urban street running until spring thaw. Coupled with the fact that I had stayed up well past midnight on Friday evening (had a blast playing board games with friends & family) and kept myself fairly busy most of the day on Saturday and Sunday morning as well, it only intensified my desire to rest and relax, possibly even catch a few rare moments of an afternoon nap. But something made me think of that trail on my way home from church, and as I mulled over the idea, slowly but surely, my adventurous spirit began to kick in.

I suppose what didn't help was the beautiful day we were having outside; high 20's and sunny. It truely was an opportunity I couldn't let pass. So I dug around my gear to find a warm thermal shirt and running jacket, my pair of UA winter-weight tights and fleece gloves, and grabbed my favorite "Minnesotan" hat ... the dilapidated one with the trademark tassel that swings wildly back and forth as I run. Also tossing the camera into my Jeep, I set off across the local back roads towards the state park a few miles away. Happening by a few fields on my way, I managed to observe an entire cluster of wild turkeys, all of whom seemed oblivious to my passing. Fortunately for them, they'll be safe for a while longer until spring hunting season begins. At the park entrance, I slid it into four-wheel drive and carefully made my way down to the boat dock area below.

Parking next to a couple other vehicles near the boathouse, I could already see the set of footprints of someone had already set up shop for a chilly round of ice fishing on the lake in the distance. Another set of ski tracks led away from the parking area and entered my intended trail at the edge of the lake. Affixing the pair of Yaktrax to my running shoes and pulling on my hat and sunglasses, I started off at a cautious gait as I made my way over to the trail head. Much of the path here was covered in roughly 4-6" of snow powder, with a slight crust just a couple inches under the fresh surface. Though I noticed faint sets of tracks from a few earlier visitors, most likely days before me, the cross-country ski tracks appeared much newer and I decided to follow those in anticipation of firmer footing. Tightening the straps on my ice cleats, I plodded off down the trail.

The first half-mile or so was filled with an icy winding path and heaps of deadfall. It seems much of the debris had fallen during an ice storm we had received in mid-December, and would likely remain in their resting places until park crews came out later for their spring clean up. To the best of my ability, I managed to find the paths of least resistance around each pile I encountered and only needed to hike it off-path once. Luckily I didn't venture too far into the woods, as I may have needed a pair of snowshoes further in. As I rounded the southern portion of the lake to head west, the area opened up and the trail crossed over a small bridge there. I must have startled a couple of squirrels on the path because they scattered quickly and beat me across the bridge by more than a few meters.

With the added Yaktrax traction, the next section wasn't as daunting as I had originally feared. A couple hundred feet further on, I encountered the largest and steepest hill of the entire route. It's a monster, trust me. I have troubles at times just clearing it on my hardtail. But up I went, and soon I was at the top panting like a furious sled dog. Stopping for a moment, I glanced out over the treelike at the pure and smooth lake surface as it extended far into the distance. I could see the ice fisherman still toiling away, hoping for a few for his troubles. Back down the other side and around the bend, I jogged past the trail entrance that led to a local kids camp in the area. This particular camp I have become more familiar with in the last couple of years. Interestingly, a partner and I have recently hosted a couple of adventure races there. They offer a beautiful area with rugged terrain, filled with horse trails and bunkhouses. We've also used the entire state park as part of each event, and hope to use funds raised through our efforts to install a permanent orienteering course. Though we haven't discussed plans for this coming season, it is my hope we will be able to bring our 12-14 hour race back to the area soon again.

Heading past this trail and along the lakeshore for another 10-15 minutes, I popped out onto the trail above the dam. This seemingly flat portion follows a straight path towards an iron bridge overlooking a large spillway. Over this and you enter the state park camping facilities, though a bit dormant for this time of year. I followed one of the paved roads which meandered through stacks of picnic tables and empty lots, and marveled at how my ice cleats clicked loudly on the hard surface. I made a mental note that it may not be as such a good idea, since I didn't want to end up ruining cleats and damaging the rubber bands under my shoes.

Jumping back off the roadway and onto a transitional path, I crossed over from the camping sites and into a recreational area complete with playground and shelter. The long northeastern slope there necessitated a grueling long climb up and then back down. The next trail entered me back into the woods along the water's edge and carried me for another half-mile or so until I arrived at the boat landing area. Here, I hesitated a moment before venturing out onto the ice a few meters or so to test the surface. Feeling confident, I ran the ice for maybe a hundred meters more to the edge of the landing parking lot. There the trail follows another narrow and extensive peninsula to a long iron bridge which fills the gap between the northern and upper-eastern portions of the lake. Across the bridge I ran and, upon reaching the far side, I began the last portion of trail that would take me into the parking area where I'd left my Jeep.

This was perhaps the most beautiful part of my run. As I ran south along the edge of the lake, everything took on an noticable ethereal focus. Though the sun was high overhead, it illuminated every branch and bush on the trail with a crisp icy whiteness. I thought about how I could've been at home napping, how I could have been resting all warm and cozy, and how I could have ultimately missing this rare, scenic moment. You know, it's times like these that make challenging your endurance all worthwhile. And as I packed up my gear and started the Jeep, I breathed a prayer in thankfulness. And promised myself I'd be back again soon.

Garmin Of Eden

Long runs, tempo runs, speed drills ... now THIS is a running watch! I've been tracking much of the hulabaloo caused by the CES convertion in Las Vegas this week, and ran across something completely astounded that began to make gear-geek in me drool uncontrollably. Take a peek at the new GPS bad-boy on the block ... Garmin's Forerunner 405.

Possibly the ultimate in current training technology, this one's loaded with some of the sleekest training features available designed to accelerate your training. "Recreational joggers and elite runners alike will be amazed at the training tools available to them in a watch that could easily be worn all day," said Dan Bartel, Garmin’s vice president of worldwide sales. "Runners no longer have to choose between fashion and function."

Just check out a few of the features ...

• Touch-control bezel—a sleek option that lets you quickly scroll through and select features on the run. No more fumbling for the buttons, simply tap the touch bezel to change screens.
  
  
• GPS-enabled—tracks your training, then wirelessly sends your data to your computer. It automatically transfers data to your computer when the Forerunner is in range.
  
  
• Share wirelessly—allows you to share your locations, advanced workouts and courses wirelessly with other Forerunner 405 users. Now you can send your favorite workout to your buddy to try, or compete against a friend's recorded course.
  
  
• Wear anywhere—comfortable (and stylish) both when training and when not training. The Forerunner 405 gives you the best of both worlds in a sleek package and comes in two color options — black or green — to fit a runner's style.

Seriously, if you're a runner who's into all the latest technology, then this is definitely the toy to have folks. I'd already have one myself, if it weren't for the price tag ... begins around $299. Yeah, my wife nixed that one right a-way. Probably best, too, or I'd likely run right into a pole while playing with that bezel thingy. Sigh ~ I guess I'll stick with my 7-year old Timex Ironman for now.

For a virtual hands-on demonstration, check out this video:

Traction

I couldn't pass up a chance at a 4-mile tempo run at noon time today, nor the chance to share it with you. With the temperature hovering around 30°, and a fluffy snowfall just beginning, I dug out the new pair of YakTrax-Pros for their inaugural journey around the neighborhood. And what a magnificent and dauntless journey it was.

Of course being a person who doesn't normally hold on to those handy instruction booklets which come with all new gear you buy, I was pleasantly surprised to find the YakTrax-Pros quite easy to decipher and had them attached to my running shoes in under a minute. It took me a couple of moments to understand how to pull the natural rubber straps up and over the ends of each shoe, but all was forgotten as I stepped outside onto the slick walkway and finally learned what winter-running traction truely was all about. Being a Jeep and off-roading afficionado, let me put it this way: it's like having four-wheel drive for your feet. Yes, real traction is finally here and, boy, is it nice.

Not only did I literally hit the sidewalk running, but my apparent confidence was seemingly better than the drivers around me. It allowed me to enjoy the brisk weather and beautiful snowfall for all that it was. I'll go out on a limb and say there were quite possibly my best purchase from Scheel's yet!

Here are a few photos from before and during the run ...

What Keeps You Running?

Most people think of a goal as a destination or where you want to go. Actually, goals are the road map that gets you there. They reassure you. They tell you that you're not lost, that you're doing a good job, that there's not much farther to go. But what good is a map if you don't follow it, or can't follow it? You'll never get anywhere. That's why it's important to set goals that work for you.

As mentioned in an earlier blog, I have been slowly reshaping the structure of my New Year's resolutions. I know I'm a little late in having these accomplished, but I'm trying hard to re-craft these into challenging yet realistic goals. I want to be as specific, and not generalistic, as possible and believe this focused approach will allow me to better measure my overall progress.

So ... why this approach? Imagine if you'd say to yourself, "I'm really going to run hard today." How can you determine whether your goal was actually met? On the other hand, if your goal is to run multiple hill-repeats for 45 minutes, three times a week, you'll know just where you stand when you reach the weekend. I just want my 2008 resolutions to be more steadfast, more resolute if you will, instead of ending up on the "would've/could've" pile like last year's. You see, leaving an endeavor open-ended allows even the best intentions to fail.

So, where am I at in the process? Here's a quick peek at a few of the goals I've written down for 2008 already. These are what keep me running and striving to move forward ...

• Run a minimum of four days and 20 miles each week
  
• Run a sub-4:00 hour time at Grandma's Marathon in June
  
• Volunteer for at least two area races
  
• Submit registration for the 2008 NYC Marathon (and keep my fingers crossed!)

Seriously, what does keep you running—especially when the weather isn't so great, or you're tired, or your to-do list is a mile long? What goals are YOU setting for yourself this year?

• How do you get out the door when it’s too hot, too cold, too windy, too rainy?
  
• Will you train for races to stay motivated?
  
• If so, how will competition help motivate you?
  
• How will other runners inspire you?
  
• What’s your primary motivation for running—to lose weight, relieve stress, stay fit, run really fast? Will this work?
  
• Music-listeners, do you listen on the run & what kind of music do you listen to? Will you listen more or less?
  
• How will you reward yourself after a hard effort? Will you use these rewards to challenge you more?

Please feel free to share your response with others here by leaving feedback below, and get ready to enjoy some free advice from your fellow runners!

Grandma's Announces Online Registration

Out with the old, in with the new. For runners looking to participate in one of the three feature races during the 2008 Grandma’s Marathon weekend, June 19-21, the new year brings with it a transition to online registration. Grandma's Marathon officials announced details for their inaugural on-line registration program.

For the first time in more than three decades, Grandma's registrants will no longer be required to mail paper entry forms and checks. Instead, beginning Thursday, January17 when online registration officially opens for the 32nd running of Grandma’s Marathon, participants will be able to sign up for all three races solely through http://www.grandmasmarathon.com/.

"The response that we have received from our runners has been tremendous and we are equally excited about this opportunity to offer the convenience and ease of registering online. The entire process takes just a few minutes and entry confirmation is virtually instant," Scott Keenan, executive director of Grandma's Marathon, said in a media release. "We could not be happier with our decision to make this conversion to a more streamlined registration process."

Informational postcards, which include important registration dates and deadlines, were mailed last week to people who registered for last year’s Grandma’s Marathon, Garry Bjorklund Half Marathon or William A. Irvin 5K. Those interested in more information regarding online registration can visit the web site or call (218) 727-0947.

Some important dates for those interested in Grandma's race registration, such as myself ...

• Grandma's Marathon registration opens Thursday, January 17. (Race limit: first 9500 entrants.)
  
  
• Garry Bjorklund Half Marathon lottery registration is open from February 20 — March 2. (Race limit: 4500 entrants, chosen by lottery.)
  
  
• William A. Irvin 5K registration opens Wednesday, March 19. (Race limit: first 1200 entrants.)

Winter Biking Tips

Welcome to a new year! I've been incognito for a few days here, as my cold continues to rage onward, but I am excited about getting back outside to my passion of running now that the weather is finally reaching above single digits. It seems that every weekend, except this one, has included significant accumlations of snow and artic temperatures. Just crazy! And I'm just dying to get out and try my new YakTrak-Pros!

In fact, I have been considering pulling my mountain bike out for a few snowy trips around the local lake trail. I really admire those who bike during the winter. They really are die-hard, winter weather enthusiasts. We are fortunate to have a great rider's group around here, with plenty of seasonal rides and races to participate in. They also have a solid base of riders who devote themselves to cold commutes to and from work via bike all winter long. It's something I've often considered doing myself.

In the spirit of those who brave the wintery months one two wheels, I thought I would share some tips to safe winter bike commuting:

1. Follow the plow
   Unbeknownst to many summertime riders, bike trails are regularly plowed in many major metro areas.



2. Ride straight
   Believe it or not, the medium during most winter commutes is often the same dry pavement as in the summer. Sand, salt, sun and snowplows eliminate ice and snow from roads in the days after a storm. But for slippery stretches riders should slow down and stay loose. Brake only on the rear wheel to avoid spinouts on slick surfaces. And be prepared to take your feet off the pedals if the bike starts to tilt.



3. Watch out
   Cars are less aware of bikers in the winter months. Ride defensively and make eye contact with drivers.



4. Choose the right ride
   Don’t use your $3,000 LeMond or full-suspension mountain bike in the snow. Sand, salt and grit can destroy suspension and gears. Instead, go with an older bike you designate for cold-weather use, adding fenders, bright lights and winter wheels. Many cyclists employ single-speed models in the winter, as they have fewer moving parts and require less maintenance.



5. Cold and clean
   Unless you plan to clean it off, keep your bike cold and store it in the garage. A room-temperature bike in new snow can cause ice to form on brakes and gears more easily. Also, keep your chain and gear cassette lubricated for best operation.



6. Go studs
   Carbide-studded tires can increase grip on snow and ice. Many cyclists swear by them.



7. Protect your core
   Any outdoorsy person knows that layering is the key to staying warm and managing sweat in the cold. The best configuration for biking includes a wicking base layer on top followed by an insulating fleece or similar mid-layer, then topped with a waterproof and windproof shell jacket. For the legs, use long underwear topped off with a shell pant.



8. Heads up
   Jacket hoods are a no-no, as air funnels in as you move, inflating a hood like a sail. Instead, riders wear balaclavas and sunglasses or ski goggles. Tight-fitting (but warm) fleece skull caps are popular. Top it off with a helmet, perhaps sized larger in winter to fit over all the insulation.



9. Warm hands and feet
   Switch out gloves for mittens or bifurcated “lobster”-style handwear, which keep fingers close together and warmer. Winter boots, not bike shoes, are best for the coldest days, but use platform pedals with aggressive tread for good grip as you crank. Above 20 degrees, many riders get away with bike shoes, employing neoprene covers to add insulation and buffer warm air.



10. Use public transit
    Many metropolitan trains and public busses allow bikes, letting riders surrender on the worst days and hop a ride home. Bike near a bus route and you have bail-out points should the commute prove too long or laborious in the snow.