The Nike+ Human Race

In supposidly the first global 10K event of its kind, a purported million runners will join together this Sunday, Aug 31 from around the world to have their distance that day counted and used to benefit one of three different charities: Lance Armstrong's LIVEstrong Foundation, ninemillion.org or the World Wildlife Fund.

Nike has sponsored this event to be exclusively available in several cities worldwide, where a majority of the miles by registered runners will be tabulated. If you happen to be living in one of those cities, you're highly encouraged to participate in formal events to be held there. If you don't live near one of the listed cities, no need to worry, as those runners equipped with iPods and Nike+ sensors on their shoes will be able to participate and have their miles logged in during the day.

The Human Race 10K event is free to join, and registration can be found at the Nike+ website. While you're there, you can read up on people who will be running and what the causes are doing to support the event. You can also join the country challenge, as runners represent their home country and race to see who can rack up the most distance.

It's bound to be a fun event for everyone, even if you'll be running the mileage alone on a local gravel road like me. At least it gets you out of the house, on your feet, and benefitting a worthy cause. So, go out and sign up. Every step counts.

Monday Run-Down

The Olympics are finally over…which means, I can finally get some sleep! I can't tell you how many times my wife and I stayed up to catch the memorable moments, many times live, on NBC. Very fortunate for us, we happened to check television coverage while out camping Saturday evening (we have a small tv/dvd combo for the kids) and were surprised to find the men's marathon had just begun. That prompted many in our group to pull up camping chairs to watch the action as it unfolded. And what a great race it was. I will be honest, I'll miss the Olympics and its seemingly endless camaraderie among athletes. Only about 18 months until the Winter Games!

As mentioned above, we spent the weekend out at the lake camping with family and friends. It was just a wonderful time to relax and enjoy the cooler weather we are being blessed with. The kids had a great time as well, as they made a endless mural of colorful chalk drawings along the entire length of road in front of our campers.

Gearing up for Farm Wars this weekend! What began as a simple idea months ago to get some of the guys together, has expanded into a two-day paintballing extravaganza. We'll be camping at a friend's 200+ acre farm while spending the days and evenings engaged in a host of games of skill and strategy.

After dodging paintballs this coming weekend, I'll be teaming up with a friend on Sunday to run in the GAAR (Great Ames Adventure Race). This race will put us together in a canoe for three miles, then on the bikes for 15 more miles, while following it all up with a 5K around the park. Look for a race report afterwards...

Olympic Marathon Results

Despite warm, humid conditions, Sammy Wanjiru of Kenya obliterated the field and the Olympic marathon record with his 2:06:30 finish on Sunday. This was Kenya's first gold medal in the event. In line with the favorable cooler weather conditions, the lead guys were flying at world record pace at the 10k mark...crazy in the Olympics.

In an impressive showing at his first Olympic marathon - mind you this is only his fourth marathon ever - Ryan Hall finished in a very respectable 2:12:33, placing him 10th among the 98 participants. Here's a quick interview with Ryan where he provides some insight into his racing strategy and how this particular race played out for him. He also discusses a little of his future outlook on the sport.

Run Strong, Ryan

The Mens Olympic Marathon in Beijing is fast approaching. In little over a day Ryan Hall, arguably one of the most talented athletes this particular field has seen in many years, will be representing the US in the final event. Now, I'm sure there are those who will agree the American’s haven’t exactly led the world in competitive distance running in recent years. Though I'll give Meb Keflezighi credit for taking home the silver in 2004, our showing hasn't been very strong since Frank Shorter won the event in 1972. However, Ryan could change all of that if all goes well. Honestly, he may have already changed it, but just maybe the average joe will finally take notice.

One of the most unique characteristics about Ryan, obviously other than his stunning running ability, is his outspoken faith in Jesus Christ and about how his faith is why he runs. He places his faith above everything else he has accomplished in his life. Ryan was recently featured on the cover of the September 2008 Runner's World magazine and talked about his "run for glory" in the marathon in the 2008 Summer Olympics in Beijing in the article The Power And the Glory. It's a good read, if you haven't already seen it.

Perhaps the most curious piece of the story is a picture of Ryan with a Halloween pumpkin he had carved when he was only a teen. The pumpkin had the Olympic rings carved into it, and above them the date...2008. That boyhood dream will obviously come true this weekend. And whether he wins a medal in Beijing or not, I feel God will continue to work in and through this young man's life. And that's just as exciting as watching the race on Sunday.

Run strong, Ryan.

Ode to a Runner's Friend

Well, we're back from our rock climbing trip. Though we had planned on camping out in the higher altitudes near Colorado Springs, we had to change our itinerary due to some colder weather conditions (it ended up snowing 6-8 inches where we would have been camping!) We decided to head east instead and ended up spending a few days at a wonderful, rocky bluff area along the river in the Mississippi Palisades State Park. We also traveled back into Iowa for our final night, just west of Dubuque to Backbone State Park where we climbed and repelled challenging crack formations. All in all it was an awesome time, with great camping and conversation that kept us busy throughout our trip.

On a sad note, I lost a good friend during this past week's climbing trip...one who had been with me for over six years. Through the PRs, and the occasional DNFs, it had become my buddy, a silent partner of mine for the past 8 marathons, as well as countless road and adventure races. I'm talking about my Timex Ironman Triathlon watch. {Sigh}

My Ironman buddy was always there at my side, providing split times constantly at my beck and call, always urging me to jack up the pace and not be such a wimp, forgiving me when I missed a PR by an inscrutable amount. But somehow this weekend, I don't know how it happened -- whether due to a simple rope abrasion while on one of many steep repels, or during the brief escapade I had on a narrow mountain ledge in order to locate the lost lense cap from a friend's camera -- our partnership dissolved when we became irrevocably separated. One moment I had been checking the timing of a spectacular 120 foot decent I'd just nailed, and the next all I'd found was an empty wrist. Just like that, my friend of so many years was gone.

I'll miss you, my training friend. Of course, I searched and searched in vain, but you were no where to be found. I guess you're still up there, somewhere. Somewhere near the famously tall column of rock there at the Mississippi Palisades State Park where you now reside; likely still courageously ticking away the time and splits, as you so bravely did amidst all the harrowing racing circumstances I had put you through. I'd like to think you are better off, and that thought makes this loss feel a bit easier to handle. Maybe if I picture you gently resting on a soft patch of moss atop that rocky bluff we climbed together along the Mississippi river, somewhere enjoying the beautiful scenic sunset view as the riverboats silently pass by, it will ease my pain. Though I know you are in a better place, I'll still miss you.

It will be hard to replace what that watch meant to me. However, as training obviously necessitates the accuracy of timing, I know I need to let go, even if to compartmentalize the sorrow from this weekend and soldier on.

So I did just that...say hello to my new Ironman training buddy!

Ready To Roll

Here's a view of Pike's Peak high along Rampart Range Road near Woodland Park in Colorado...this is fairly close to where yours truely will be spending the next week. I'm headed out tomorrow morning with a group from our church for a challenging trip of rock climbing (rappels, belays, leading and crack climbing) and mountain camping. We did the same last summer, even setting up our own zipline from the top of one mountain ridge down across a boulder-strewn basin, and climbing the unique rocky spire of Chimney Rock. It's really quite a trip. There's also nothing like waking up next to a 100ft cliff where you can look out and see Pikes Peak in the near distance.

This year will involve much of the exact same adventure, though I'm thinking it may be somewhat cooler than we'll expect. I notice we may have a cold front passing through the area over the next few days, so I've been packing smarter in my hopes to better prepare for cooler temps and mountain rain. We should be adequately prepared though, with an array of tents and backcountry gear at our disposal. Of course, packing two vehicles full of this camping and rope gear, as well as everything else six people bring, is quite the other challenge. All in all, this should be a good trip together.

In anticipation of my training hiatus, I've banked up a few long runs in the past week to help increase my stamina and endurance. Not only that but it will hopefully stave off any desire for a high-altitude trail run, as the remote area we'll be in really isn't very conducive to a solitary runner's safety. But I'll be back next week, ready to pick up the marathon training schedule once more...only 80 days until NYC.

See ya'll soon!

Flame On!

With fireworks and the beat of 2,008 drummers, the lighting of the Olympic flame kicked off the official Opening Ceremonies for the 29th Olympiad today, widely considered one of the most compelling, complex and criticized Olympics in history. China welcomed the more than 10,500 hopeful athletes, who will compete over the next 17 days, from 205 countries at the ceremonies as an estimated crowd of 91,000 jammed into the National "Bird's Nest" Stadium.

Now if you're like me, you'll be trying to catch as much of the action as you can. I know I'll be tuning in for the swimming and gymnastic competitions…Michael Phelps is virtually assured of at least a handful of gold medals this go around, while Shawn Johnson, who happens to be our hometown favorite, is the favored all-around contender herself. I'm also eagerly anticipating the track & field events, especially the men's marathon event that will be hosted on Saturday, Aug 23. Go for it, Ryan!

Though these events are taking place literally half a world away, that doesn't mean you can't be part of the action. If you are looking for a good way to celebrate the Olympic kickoff, might I suggest one of Non-Runner Nancy's newest virtual races...the official 8-on-the-8th Olympic Race. That's right, you too can be an "olympic" athlete! Be sure to join us in honoring the Olympic Games by running 8 miles today, all while in your own neighborhood and at your own pace. I took the challenge myself and logged 8 miles myself (8.3 miles to be precise) running through a challenging stretch of hills I've now officially dubbed "The Great Wall of…um...Iowa". Yeah, I am a bit sore, but it was well worth the effort for the cause. Thanks to Nancy for putting together another fine virtual race!

Olympics Coverage

For those interested, Wired's Wiki is compiling a list of places where users can watch the Beijing Olympics online. This includes NBC, the BBC and YouTube, though access will vary by country. There's also a link on the right hand side of the Beijing 2008 official site…just look for the box that says Olympic Video.

Also, for a short but detailed program guide of NBC's expected nightly broadcasts, check out the Guide to Olympics Broadcasts.

Best of luck to all participating Olympic athletes (both official and virtual)!

Six Word Memoirs

The theme for this week's Take It and Run Thursday is "Six Word Running Memoir". Think of it as an abbreviated account of my personal life and experience through the focus of running. Normally I could come up with a single quote that said what I wanted to say, but running is different in so many ways for me. So I've shared a couple of my top favorites below.

Running is life's challenging, silent partner...

That simple sentence above has been the truth for me for a long, long time. Running, to me, does feel like a partner...the silent partner that doesn't second-guess me and always gives me the bare facts, each and every time I run. While growing up, I'd find comfort in long runs around the lake where I grew up in northern Minnesota. It was where I could push myself, to be stronger and faster. And it was also a form of release for me, allowing carefree contemplation and retrospect that only a quiet trail could offer.

Running's pursuit will always challenge me...

Funny thing, I was recently reflecting on my running experiences and wondered to myself, "will I ever find a day when running just isn't what I want to do anymore?" That's certainly an odd question to ask myself, especially when I look back at how long I've been running. It has been a virtual staple of my life for so long. But would I ever give it up? Well, let's look at running, not as a race but as a journey. A journey without a destination. So when I am completely honest, I realize I don't see running as a destination in my life. To me it's only a process by which I learn more about myself. Every road or trail I run only serves to continually reveal who I am and what I am made of. And it's the challenge of that which keeps me running.

The Power And The Glory

I really have to commend Runner's World for their incredible article on Ryan Hall in the recent September 2008 issue. Not only did they do a simply wonderful job in detailing the man and his pursuit for Olympic marathon gold, but they also went beyond the normal article by giving you a glimpse at the truth behind why he runs. You see, a decade ago, God told Ryan Hall to run. Now Hall's a 2:06 marathoner and an Olympic favorite. Coincidence? I don't think so.

Read the entire Runner's World article here. His story is almost beyond belief.

Can Rice Lead to Gold? Part II

Here's an update from Ryan Hall's blog about his continued pursuit of Olympic Marathon gold using shoes of rice I wrote about earlier last month:

"So the rice husk shoes finally arrived last week. I read about the shoes in a 'Running Times' article and contacted Asics immediately to see what the deal was behind the shoes that had produced so many Olympic Marathon medals. It turns out that these special shoes, which are produced in Japan, are designed with rice husk in the sole in order to better grip the road and to repel the heat from the hot black pavement. They were designed after taking an extensive look at the coarse we will face in Beijing.

When I first took them out of the blue shoe bag my first thought was, “wow, these little incredibly simple.” They almost look like some of the old school marathon shoes that are now coming back into style as retro shoes. However, the more I examined them the more I thought these shoes are what elite athletes are constantly scowling the specialty running shoe stores, internet, or paying ridiculously high prices on ebay for. The beauty is in there apparent simplicity. They have a very light and breathable white upper that contribute to the extreme lightness of the shoe but will also allow for breath ability and dissipation of the water (in the same way a steeple spike is designed) that I will constantly dosing myself with throughout the race. No excessive stylish plastic to add any additional weight, just the bare minimum. Then there is the sole of the shoe. That’s were it starts getting more complex than the spotted chartreuse orange speckled foam lets on. The material, embedded with rice husks, is very light and spongy. What I like about the sole, even more than the rice husk technology, is the responsiveness of the shoe. What do I mean by responsiveness? I mean that when you drive your foot down on the pavement the shoe makes your foot want to pop back up off the road quicker than it normally does. Basically, I am referring to spring-like sensation. These shoes are more responsive than any shoes I have worn. How do I know? I took them on there first test drive during an interval workout in Big Bear. Now, I had just returned from a week of emotional exhaustion and travel from Eugene and was expecting to have to re-adjust to altitude during my first interval workout back at 7,000ft. I was surprised when I began my first repeat and saw 4:38 for my first mile of the repeat. It was the easiest 4:38 I had run all season. My legs felt like they were popping off the road and yet still had the support of a marathon shoe that would get me through a little over two hours of running.

I had high expectations for this shoe and with all the hype around them I thought they could do nothing but fail. I was wrong. I am certain these magical shoes will be what Asics Japan calls my sword on August 24th. Having a pair of shoes tailor made not only for the marathon, but also for the coarse we will be running, gives me even more confidence that anything is possible. Now all I need is big eyes on the starting line."

A reminder, the Beijing 2008 Olympic Games opening ceremony will commence this Friday, Aug 8...only a few scant days away. The Men's Marathon event will be held Sunday, Aug 24, the last day of official competition.

Cross-Training, Part II

As we learned a couple days ago, cross training is definitely something to consider adding to your normal training regimen. Now let's look at the types of benefits specific sports have to offer.



Benefits of Specific Sports

The following are great cross-training options that, when infused carefully into your workout routine, will enhance your half-marathon and marathon training. Be sure to follow the precautions and considerations from my prior blog post.

• Cycling - This exercises related muscle groups such as the quadriceps and shins, both of which don't develop as rapidly as the calf muscles and hamstrings. Cycling also strengthens the connective tissue of the knee, hip, and ankle regions, thus reducing the risk of injury. After a stressful run, cycling also loosens fatigued leg muscles. Key points to remember: Don't cycle on a scheduled rest day. Since it's much more difficult to run after cycling, run first before heading out on your bike. Spin easily as opposed to grinding the big gears. Be sure your seat height and pedals are properly positioned. Finally, always wear a helmet and leave the music headphones at home.
  
  
• Swimming - One of the best cross-training activities for several reasons. Swimming enables one to build muscular strength and endurance while improving flexibility. It is especially recommended for those who want to prevent injury, are pregnant, are recovering from an injury, are suffering from joint or bone conditions, or are overweight and want to exercise in a weightless environment. For the compulsive runner who has a hard time taking a rest day, swimming gives those fatigued leg muscles a breather while at the same time, provides an excellent upper body workout. Additionally, water is considered a healing medium, providing a therapeutic effect for all muscle groups. While gentle kicking alleviates some muscle soreness and fatigue, avoid using the kickboard for hard kick sets on your running rest day. Keep in mind that compared to other cross-training activities, your heart-rate may not reach as high a level while swimming (typically 10 to 20 beats per minute less than what it is for dry land activities) due to the loss of gravitational force, the horizontal position, and the cooling effect of the water temperature. Nevertheless, what truly counts is that the heart, lungs, and muscles are still processing oxygen.
  
  
• Deep Water Running - This cross-training activity is just what the doctor ordered for the rehabilitation of many running injuries. Because there is no shock from foot strike, water running is a great alternative to a mid-week "easy day" run. For either purpose, it should be based on your current level of ability and present dry-land running schedule. While it is possible to run in the water without floatation aids, find a pool that has these devices (e.g., vests, belts, etc.) to make your workout easier.
  
  
• Ergometer (Rowing) Machine - This is another great cardio-vascular activity that can be done on a rest day. It strengthens the hips, buttocks, and upper body while sparing the legs of heavy pounding. Be sure to learn proper rowing technique to maximize the benefits of this activity.
  
  
• Nordic Track Ski-Simulator Machine - This challenging workout is highly effective in building/maintaining aerobic conditioning and endurance while strengthening the muscles of the upper and lower body. Because it requires the ability to balance and coordinate duel action movements of the upper and lower extremities, proper form must be learned and utilized. In short, this is great workout for runners interested in supplementing their training.
  
  
• Stair-Master - This activity provides a great cardio-vascular workout while being rather gentle on the skeletal system. To achieve maximum benefits, proper form and posture must be utilized. Because of the vigorous exercise the leg muscles receive from this machine, it is not recommended as a supplemental workout for a complete leg rest day.
  
  
• Elliptical Trainer - These machines provide a great total body cardio-vascular workout. Their oval-like (ellipse) motion provides the user with the feel of classic cross-country skiing, stair climbing, and walking all in combination. The elliptical trainer can be programmed to operate in either a forward or backward motion, providing a low-impact workout for all the all the major muscles in the legs. The backward motion emphasizes the gluteal muscles (buttocks). A great upper body workout can be achieved by using the two poles located on each side of the machine in conjunction with the leg motion.
  
  
• Walking - This is a very under-rated activity that provides great therapeutic benefits following a long run or speedwork. While walking is not intended to be a substitute for an easy running day, a relaxed two to three mile stroll is a great way to loosen up the legs the day prior to a big race. Depending on the type of injury, speed walking is a great rehabilitation activity to maintain cardio-vascular fitness.

An additional reminder. Whether you use a fitness center's exercise equipment/gear or your own, it is vital that you obtain instruction in its correct use for the specific sports you select for cross-training. To receive the maximum benefit while minimizing your chances of incurring injury, it is also very important that you perform these activities utilizing proper form, technique, and posture. A certified fitness instructor can provide guidance in these areas.