Monday Run-Down

As my recent Grandmas Marathon post explained, I'm finally back to a somewhat normal summer schedule. Of course, I'd much rather be camping next to a roaring river than sitting at my desk job, but you gotta pay the bills somehow.

Here's what's been going on in my corner of the world lately:

• My basement is finally dry, though the yet-to-be-cleaned carpet still resides in the garage and gaping holes in my drywall still echo my search for any internal-wall damage. I do have a new roll of carpet padding waiting to be installed, however I've been holding off since hearing of the possibilities of FEMA flood disaster assistance here in our county. We completed their application online and had an adjuster come over the day we arrived back from vacation. Now, we are sort of in a holding pattern waiting to see what financial help they may have to offer before taking on the hardship cost ourselves. Hopefully we'll know this week.
  
  
• This year's Grandma's Marathon, as well as both the Dam-to-Dam 20K and IA Games Adventure races, are now over. The only races I have yet to look forward to this summer are possibly the Midnight Madness 10K in July, then a reprisal of last year's Project H20 Maffitt Lake 5-Mile Trail Run in early August. But coming down off the adventure race has been a bit tough for me, since I really, REALLY enjoy that sort of endurance stuff. So I am considering signing up for something adventurous again before fall. I've been thinking either the Hartman Eco-Tri or GAAR adventure race (both held in August)...or possibly both. Not sure yet.
  
  
• Though it is kinda hard to top the northwoods camping in Minnesota we had last week, we've decided it's also too hard to resist the lure of a 4th of July weekend spent under camping the stars while our clothes still smell of campfire smoke. Yeah, we didn't even allow time to for dust to collect on the camper before we made that decision. But, just like my 3- and 5-year olds, I'm sooooo excited about another chance at roasting some yummy s'mores over the fire. I am just left to wonder...is it possible to get wireless laptop reception out at the campgrounds so I can move that office job of mine outdoors? Oh, that would be SO nice!
  
  
• Slowly getting geared up and trained up for my week-long trip into the Colorado mountains next month. I'll be heading out with some good friends from my church to a remote camping site up in the hills near Colorado Springs where we'll spend the vast majority of our time hiking, rope climbing/rappelling, and studying God's word. I had the opportunity to go last year and was just completely overcome with the rugged beauty of the area and quiet seclusion it offered. Not the mention the 4x4 trails we had to tackle for miles just to find our camp site on top of a cliff. Ummm...no busy life, no alarm clocks, no toilet...oh, maybe that's why my wife opted to stay home?
  
  
• Oh my gosh, in looking at my Runner's World calendar here I am noticing that it's only 4 months until the New York Marathon...that's roughly a 16-week training plan away, so time to get busy!

Primal Quest 2008

You've probably heard me mention my passion for adventure racing. I've probably raced in over 15 events throughout the midwest region...from the Nebraska plains to the Minnesota deep backwoods, Indiana's expansive river systems to the long and lonely Missouri Ozarks. The IA Games event we raced earlier this month, though small as it was, just continues to keep that passion for adventure alive in me. And if I have it my way, I'll be running AND adventure racing far into my later years. Truth be told, I have some hopes of resurrecting again the SOAR Challenge race I co-directed in central Iowa next year if all goes well.

Another reason I keep this passion stoked is that someday I honestly hope to race in the grandaddy of all adventure races...Primal Quest. This is a 10-day event that tests more than just skills and endurance, but also determination and the will to survive. Teams will be pitted against every imaginable discipline the race directors can dream up while racing against the clock, other teams, and the forces of nature, in order to trek, climb, kayak, raft, mountain bike, navigate, etc. to successfully reach the finish line.

Primal Quest 2008 racers are battling the elements at this very moment, deep in the roughest country Montana can serve up. One of the most famous teams, Team Merrell/Zanfel Adventure, is currently in 2nd place trying for their first win over the winningest team in professional adventure racing, Team Nike. I had the pleasure of meeting and racing against Robyn Benincasa, captain of Team Merrell, at the 2007 IA Games Adventure Race where she fielded a team of novices and enjoyed teaching us a thing or two along the course (aka: kicking our butts).

For just a slight taste of what these PQ2008 teams are experiencing at this very moment in Montana, now a week into the event and racing with serious sleep deprivation - though the top team is likely to finish the 500-mile event sometime Saturday night, check out this amazing video below:



Update 6/29, 12:15pm: Team Merrell/Zanfel Adventure has claimed second place in the 2008 Primal Quest Expedition Adventure Race after 6 days, 2 hours, and 10 minutes of racing...way to go Robyn & company!!

Minnesota Humor

I see a lot of those emails that get passed around, making fun of people who live in Minnesota, and I smile because sometimes they are so true. I should know, I lived there for half my life. So in a little tribute to our recent camping & marathon trip "up north", and for a brief but true glimpse of life in Minnesota, here are some of my favorites:

You know you are a true Minnesotan when...

• "Vacation" means going up north past Brainerd for the weekend.
  
• You measure distance in hours.
  
• You know several people who have hit deer more than once.
  
• You often switch from "heat" to "A/C" in the same day and back again.
  
• You carry jumper cables in your car and your girlfriend knows how to use them.
  
• You design your kid's Halloween costume to fit over a snowsuit.
  
• You don't go to bed without watching the weather forecast.

A few quotables from Jeff Foxworthy I felt worth mentioning...

• If you consider it a sport to gather your food by drilling through l8 inches of ice and sitting there all day hoping that the food will swim by, you might live in Minnesota.
  
• If you’re proud that your state makes the national news 96 nights each year because International Falls is the coldest spot in the nation, you might live in Minnesota.
  
• If you have worn shorts and a parka at the same time, you might live in Minnesota.
  
• If you can drive 65 mph through 2 feet of snow during a raging blizzard, without flinching, you might live in Minnesota.

Race Report: Grandmas Marathon

Race: Grandmas Marathon
Date: June 21, 2008
Location: Duluth, MN
Official Time: 4:54:06
Pace/Mile: 11:12

We're finally back from a very relaxing vacation in the northwoods...a much needed respite from all the rain and flooding concerns we've been accustomed to over the past few weeks. Fortunate for me, my basement remained dry during my absence and I was able to spend my focus on camping with the family, as well as a little running.

This past weekend marked my 15th Grandmas Marathon - an all-time race favorite of mine for well over two decades now. It seems, I just can't resist the scenic course as it winds down along the shores of Lake Superior from Two Harbors to Canal Park in Duluth. It's a race that has grown immensely in the past few years, likely due to the heavenly location and hoards of enthusiastic spectators. Our family has created a nice little tradition of heading up a day or two before the big event, then spend a few days after camping and exploring along the northshore. Of course, having family and friends along for the ride is an additional pleasure, enjoying s'mores around a late night campfire and experiencing the outdoor splendor together. And, also fortunate for me, they happen to be the best chase group a runner could ever hope to have.

This year's Grandmas Marathon happened to be one for the record books. A total of 9,888 entries, 7,103 starters and 6,759 timed finishers. Wow, that's a lot of runners. I really need to begin putting that into perspective, because soon I'll be swimming in deeper waters when the New York Marathon comes around in later fall. Still, it's a sight to see on a normally quiet stretch of lakeshore drive at 7:00AM in the morning. And as my dad once put it, it's "a sea of humanity to behold".

We arrived around mid-afternoon on Thursday at our designated camping spot in Jay Cooke State Park, a few scant miles outside of Carlton, MN, where we set up our campers. This area just 20 miles southwest of Duluth happens to be one of the most beautiful parks in the region, with miles of hiking trails and the St. Louis River running through it all. It also happens to be where I graduated from many long years ago, so I was already familiar with the area and able to take the family on a few adventurous excursions off the beaten path. One of these being a trip to the secret beach just past the old trail-trestle bridge bikepath crossing, where you can find ample amounts of agates and loads of flat stones. I'm guessing we spent nearly an hour just skipping rocks over the river with the kids one morning. (Shhhhh...don't tell anyone I told you.)

The next morning, after a hearty campfire breakfast of eggs, bacon, pancakes, hashbrowns, skillet biscuits, etc. (need I go on?), we headed over to the DECC center in Duluth to pick up the customary race packet and wander the expo. However, upon arriving I happened to do one of the dumbest things ever while vacationing...that is, locking your keys in the car. I really don't know yet how I did it, except that I was removing unnecessary keys to lessen the clutter in my pockets and accidentally switched the sets in my hand. The set I threw into the console happened to be minivan key. I think I realized it the moment I shut the door, to which I let out a gigantic sigh in disbelief. A blessing for us, some wonderful volunteers at the expo info booth knew of a local locksmith, and within 20 minutes the key was back in my hands and we were inside cruising the crowds…$40 dollars less to spend. Unbelievable.

After spending way too much time walking the expo, we headed outside where we signed the children up for the annual Whipper Snapper Races for kids. That was a blast! Each child received a race number and a finisher ribbon for their efforts. I even broke down and bought them each their own official shirts to commemorate the fun event.

After our trip into Duluth, we traveled back to Cloquet and enjoyed a tasty pre-race pasta meal consisting of lasagna and pizza at the local Sammy's Pizza. For the past few years, this has become our carbo loading hangout-of-choice, with more than enough choices for everyone in the group. It's really a diamond in the rough...check it out if you ever have the chance. Happily, we also were able to dine with a couple of friends who lived in the area and enjoyed good conversation for a couple hours. Later that night after returning to our camp, we roasted a fair share of s'mores around the fire and soon turned in for about 5-6 hours of sleep before our early morning 5AM wake up alarm sounded.

And race morning came early indeed. My wife and I quickly set about busily packing the van with our race support materials (which consisted of bananas, orange slices, gatorades, sunscreen and Endurolytes) and sleepy-eyed children. After dropping off an extra family vehicle at the DECC center where the race would eventually end at, we combined forces for the remaining drive up the Hwy 61 bypass to the North Shore Road starting area just south of Two Harbors where a huge mass of racers and spectators waited. After taking my time stretching out with the kids and getting a round of good luck hugs from all, I trotted off to squeeze myself into the starting chute just minutes before the race was to commence. Packed together like sardines with thousands of other runners, we spent a brief moment of silence to honor last year's champion, Wesly Ngetich, who recently had been fatally shot due to ethnic disputes in his native African homeland. After the tribute, we pressed forward in anticipation like waddling penguins as we listened to the all-too-familiar strains of "Chariots of Fire" float across the loudspeakers, signaling the countdown to the start of the race. Moments later, the gun sounded and we were off.

Well, sort of. By my watch it took me over a full four minutes just to cross the official starting line from where I had been standing. That's a lot of people on a roadway only 25 feet wide! Starting the timer on my watch, I settled in for a good pace and began my mental calculations for time splits and possible hydration stops. However, as I look back now, I think I may have started off strong. Too strong. One of the cardinal rules of running a marathon is to hold back just enough during the first half so you'll have enough to hopefully match your pace during the latter half. Unfortunately for many runners, including me, the weather was a bit too warm to notice until further on. Coupled with the unusual humidity, this race was going to be different than the cooler races in years past.

By the time we ran through Knife River Harbor past the five-mile mark, where my posse greeted me with my prescribed dose of Endurolytes, the effects of the heat were already beginning to show. Though I still held a smile, my normally sufficient pace of ~9:00 per mile was slowly beginning to erode away. Though the starting temp had to be in the higher 60's, much of the initial course is far from the shores of the lake with no winds to speak of. Rather, the trees on either side of the roadway act more like a barrier and trap much of the rising morning heat. Add to that the rains we had experienced the past couple of days leading up to the race, it was starting to feel like a pressure cooker. And I could tell a majority of the runners were beginning to feel it as well, as racers began hugging the left portion of the roadway where shade from the trees was still available. I decided to slow it down a couple of notches, to lessen the chance of hydration and possible cramping later.

Miles 6-12 were relatively uneventful, except for the high-five I got from Al Franken along the course, and spent just shadowing any available runners who approximated the pace I was feeling most comfortable with. But by the time I reached the halfway point (13.1 miles) and saw my support crew, I had slowed down to around 10:30 per mile...well less than I had anticipated. Re-assessing the conditions and my pace, I knew my shot at a finishing time of sub-4:15 was just not to be had this day around. Instead, I set a new goal of 4:30-4:45 in order to allow myself a bit of leeway for additional water breaks and an occasional fast-walk.

Around mile 18, we emerged from the scenic North Shore Drive near Lester Park and transitioned onto London Road. My crew met me shortly after with a ziplock full of the most tasty orange slices this side of heaven, definitely one of those must-haves in the later stages of any marathon...man, those guys are great! Then, tanking up on water and Ultima drink, I headed off towards the finish line only a 10K away.

I felt the tightening in my calves a mile or so later at mile 21. At this point I knew I'd be glad to finish with anything under 5:00 and shifted my goal to "just finishing". With Lemon Drop Hill looming before me at mile 22, I scrapped conservatism and made it a point to run the entire length up, passing a rather large majority of walking runners. However, my calves thanked me for it by persuading me to back off for a block or so at the top. Oh well, at least I hadn't let the infamous hill beat me. Now, on to the finish.

Following London Road up onto Superior Street, we began the final leg through the downtown streets of Duluth. Here, the crowds lined the streets for blocks, and the cheering from the crowds of onlookers was close to deafening. It's one of the best reasons while I love Grandmas Marathon so much. Passing the 25 mile mark, we turned left for a short downhill trip around the DECC center and along the harbor edge. Summoning the last of my reserves, I changed from the shuffle-run I'd been using to keep my stiff and sore muscles from barking too loudly to a semi-respectable stride rate for the final few hundred meters...and came across the finish line at 4:54:06.

Just past the finish line, I found my wife yelling estatically from over the crowd control fence and gave her a big hug and kiss. Grabbing my finisher medal, as well some orange juice for replenishment and snack items galore, I met up with my family by the Marine Museum where I gladly rested my weary feet and shared my vast goodies with the kids.

While I didn’t beat my goal time, I am pleased with the overall result. Finishing has always my key goal. Knowing when to back off and refocus your efforts just to save your race is something I learned many a race ago. And while a sub 4:15 would have been nice (heck, I would have loved a sub 4:00), the course conditions eventually took their toll on a majority of us runners that day. But it was still a beautiful day, even if I hobbled a little back to the car.

Next long-distance race up...New York Marathon!

Tagged Again

I was tagged by Topher last week, and haven't been very good about eliciting my response in a timely fashion. Now that the basement is somewhat dry, I thought I'd take a stab at the questions. Those whom I've tagged next can be found further below.

1. How would I describe my running 10 years ago?
   
   Hmm, ten years ago I was more interested in chasing around my would-be wife, Laura. That was a lot of running!! (jk, honey) I guess you could say my running is sort of ebb and flow. Some years my running flows (like now), but back ten years ago (1998) I suppose it was only ebbing. I can't say as I've ever had a year where I didn't do at least 3-4 road races, but it sure wasn't one of those marathon years either.
   
   
2. What is your best and worst race experience?
   
   My best race experience has to be a 36-hour adventure race in Lake of the Ozarks called the Berryman Adventure a few years back. There I raced with a couple of friends through some of the hardest, yet most beautiful, surroundings I'd ever experienced. It was a very challenging course, as well as quite rewarding. Taught me a lot about myself.
   
   My worst race experience would have to go to last year's Des Moines Marathon. What started as a finely-tuned pace ended as the utter worst I'd ever felt after a race. For some reason, everything came apart that day. Come to find out, I had finished the race with a severe case of strep throat and fever.
   
   
3. What is the best or worst piece of advice you've been given about running?
   
   Chafing is one of a runner's worst enemies. I know, I've been there. Blisters were a constant issue for me in my early marathons. The best advice, which I still use to this day, is to apply Body Glide (or similar) to the bottoms of your feet and inbetween your toes. (This also helps the guys with chaffling...thanks for that one, Topher!)
   
   
4. Why do you run?
   
   I suppose the most cliché answer that could ever be is: because I can. But that's the honest truth. I run because God gave me legs, and the desire to use them. Certainly also, I enjoy the challenge, the ability to control my health, the solitude and perspective, the chance to set and achieve goals. And all this costs is a few pairs of running shoes a year...and a stick of Body Glide.
   
   
5. Tell us something surprising about yourself that not many people would know.
   
   Since childhood, I've always wanted to learn to play the guitar, piano, or harmonica. And not always in that order either.

Okay, I am tagging Jon, Frayed Laces, Nancy, Tina, and Laminator.

Race Report: IA Games Adventure Race

Race: Iowa Games Adventure Race
Date: June 8, 2008
Location: Boone, IA
Length: 5-8 hour sprint adv race (~25-30 miles)
Official Time: 6:19:00
Official Finish: 2nd place 4-person men / 10th out of 41 overall

With an unseasonably high amount of rain for the region, I had begun to wonder whether race officials would be postponing the race in favor of a drier day. Obviously, that would have provided easier access to the river basins for the area we were slated to participate at. But the word came down the day before the event from IA Games officials that we were moving forward with the race as intended. Only a few slight changes were to be announced at the pre-race meeting. And so, after picking up our team members (Mark, Bryce, and Van) on race morning around 6AM, including loads of mountain bikes & adventure racing gear, we headed our way an hour's drive north to the Seven Oaks Recreation complex near Boone amidst torrential rainfalls.

Once we arrived at the transition area (aka: the parking lot), the rain graciously subsided enough for us to erect our large canopy tent under which we busily set about making final preparations and gear tweaks. Race check-in and gear-check promptly began at 8AM, then it was back to any last minute tasks. We had been instructed to stage our bikes at the top of the ski slope, and completed this with ample time to spare. A few local teams we knew stopped by and we exchanged the usual "good luck" and "be careful out there". But conversations quickly moved to the weather and ultimately what courses we might be taking. You see, with adventure racing, anything goes. Literally.

This type of team sport combines a variety of disciplines, or skills, in any order the race director sees fit. These might include any of the following: orienteering/navigation, mountain biking (singletrack and gravel), running, paddling, climbing/rappeling, and a host of other mystery challenges tossed in for good measure along the way. Throughout the race your team is tasked with locating checkpoints (CPs), which are either manned with race personnel or unmanned with only a signature punching device. No two races are ever the same, and you won't typically learn what your race will contain until the race begins. Also, races aren't normally measured in distances, though some early information normally offered up will give teams a chance to make some adequate preparations. Instead, they are measured in hours or days. While this day's particular race was roughly considered a "sprint" race (6-8 hours), we have been in races that have lasted days. Training and preparation there is crucial. Seriously…try spending eight hours in a canoe on a large river system, force yourself to mountain bike 40-60 miles of gnarly singletrack, then navigate through the Ozark mountains at night. Let's just say, this sport is not normally considered for the faint of heart. And, though the race be small, today would be no exception.

Lining up for the start of the race, each team's set of maps/instructions were secretly stashed in the captain's backpack and groups of two (teams consisted of 2-4 person teams) were tied together three-legged style for, what looked to be, a mad dash up the muddy ski slope to the top of the long hill. Only after the official "go" sounded were we able to tear into the instructions. At that moment, we learned we would need to simply race on foot up the hill to where our bikes were staged, then navigate through 6-7 miles of muddy backwoods singletrack back to the transition area (TA) for the next leg of the race. Quickly stashing the maps and papers into my waterproof mapcase hanging around my neck, we all wildly dashed up the slope. Easier said than done. Each step tied together had to be precisely timed, since any slip in the mud only brought us done to our knees. Finally getting our timing down to an art, Bryce and I made quick work of the hill and released our tie strap from our ankles just as our other team group arrived. Stowing the straps in our packs, we ran to the bike transition area and mounted up for what would later be considered the ride of our lives.

Following the trail along the upper rim of the ski slope, we entered the backwoods with a few other teams, only about 3-4 teams back from the leaders. We didn't need to travel much more than a few yards in before realizing that these trails were unfortunately clogged with the worst tire-sucking mud we'd ever encountered. You could only ride about 5-10 meters before you either came upon a section of trail that was unrideable or was washed out completely. A few scant areas we found manageable along the way allowed us to run with our bikes along the trail, but they didn't appear often. The climax of this harrowing section occurred roughly 3-4 miles along the winding trails, when the chain snapped off Mark's bike. A quick inspection in the rain and mud found the chain to be fixable. However, after 20 minutes of attempting to rejoin the links proved impossible, we instead decided to ride/push the bike out to the TA area where we would have additional tools. Of course, the next few miles of singletrack between us and there proved to be the toughest, as we continued to slog back and forth up the narrow and twisting switchbacks until we finally reached the summit. Pushing off from the crest of the hill near the ski lift, we rode the mud all the way to the bottom where we were suprisingly greeted by race management with a garden hose. Thankfully, we used this to quickly wash off the additional 10-20 pounds of caked mud both our bikes and ourselves had picked up during the past two and a half hours of racing. Once the broken bike was washed off, and we could actually see what we were fixing, we ran to our transition tent. Using his superior bike talents, Van managed to remove two full links from the chain and proceeded to bash the remaining pin back into the chain with a rock from the parking lot. We were off again.

Heading out of the TA on bike, we hopped over to the opposite side of Hwy 30 and traveled east for a mile to where the next challenge awaited us…the canoeing and portaging section of the race. Originally, we learned, the race had intended to send teams down the Des Moines River, but then reconsidered after the past week's worth of rain had swollen the waterway past emergency specifications. So, instead, we were tasked with paddling a large gravel pit area while obtaining a single checkpoint punch. Sounds easy, until you factor in that you had to bring your bikes WITH you during this portion. That's where the those straps from the three-legged race come in. With two persons to a canoe, the trick is you each lay your bikes down over the middle thwart, or horizontal crossbeam, so that the top bike lays opposite on top of the other. You have to find the sweet spot in order to get them to balance each other, otherwise your canoe will be too heavy on one side and you'll tip. Then tie both top tubes to the thwart using the strap...voila! Of course, then trying to get said canoe down a steep 12-foot embankment to the water without losing anything was another unique challenge in itself, but we both managed and off we went gliding through the waters. Crossing a smaller body of water, we soon learned the only route to the larger body where the CP was located involved a 200-250 meter portage through rough terrain. So, off came the bikes, and a couple of trips were made through the woods to the next water section. Finally, after dropping back down into the water and a few long minutes of hasty paddling, we spotted our flag punch among the tall weeds. We quickly grabbed it just as another 4-person mens team entered the scene. Then we made quick work of covering the final quarter mile of waterway, putting some distance between us and the other team there, and a bit of additional portaging before we were back on our bikes heading towards downtown Boone.

After heading up a long uphill portion of Old Hwy 30 into the west outskirts of Boone, and now over three hours already into our race, we scouted our route for a convenience store where we could purchase a little Mt. Dew refreshment fuel for Van. Little did we know, but we would also have the chance to pick the brain of a local who knew the area better than we. Our race instructions had told us we needed to locate a challenge site in a particular city park. However, like most adventure races, it didn't give us explicit directions on which roadways we needed to take. Finding a rundown bait shop, with an overly-talkative owner, we soon exited without the soda but with directions needed to find a relatively unknown backroad into the park. At least it would save us a few extra minutes of searching. Carrying on, we rode paceline-style for a few miles, including a long stretch through a few quaint but populated city streets. I'm sure the pedestrians there were quite shocked to see our motley group of individuals; wet and entirely covered with mud from the past few hours of intense off-road racing. However we didn’t care, as our turn into the park quickly came up and we returned to game-on mode again.

The special park event ended up being a team memory challenge. Arriving at our destination, we were greeted again by friendly and enthusiastic race personnel who then directed us over to new vehicle deposited there by the main sponsor of the race, Toyota. Our instructions were to pore over the vehicle, an 2008 FJ Cruiser, and memorize as many minute details as we could...from the sales sticker all the way down to the VIN number...apparently, anything was game. The, once we were ready, we biked further on to another location where we were quizzed on perhaps a dozen features we had seen. Things like, MSRP price, options, mileage, etc. Luckily, the only incorrect answers we had were true or false-related, so to fix the answer was quick (the alternative being having to return to the vehicle again). We then dropped our bikes for the next leg of the race.

This next challenge involved carrying logs and brush piles approximately 250-300 meters. Though some of these logs were huge, luckily we were still feeling somewhat fresh and we pulled this off in faster fashion than we thought. Finishing up, we were handed yet another map and set of instructions which detailed an orienteering section through the wooded portions of the large park we were currently in. Orienteering, or as some people commonly refer to as navigating, is a skill every team needs to be good at. It involves the use of a topographical map and a compass to help locate checkpoints throughout an expansive area. Typically, the area is a heavily wooded portion with considerable elevation changes. The park we happened to be in wasn't pronouncably (is that a word?) hilly, but it did have some reentrant or ravine systems that could easily make racers think twice about any intended path. Confidently, we set off in a northerly direction to find the first CP. After a hike, we collected the punch and proceeded to run a muddy access road south for a while until an open meadow showed us the location of the next flag. From there, it was up a long steep hill up and back into the woods for a series of winding trails and brush-hacking until we had located each of the eight mandatory checkpoints. The final being situated across a large, and deep, divide that took a little effort. Then a quick run back north to the bike transition area and on to our final challenge...golf?

We had been given instructions to follow the main road south out of Boone, down to a popular country club a few miles away. There we found our next challenge sitting on the tee-off area. The race official proceeded to explain that the challenge was to hit a golf ball approximately 100 meters into a couple of hula hoops laying on the fairway. For each ball we hit into the hoops, our team would have 30 seconds deducted from our final overall time. At five balls each, that calculated to a free 10 minutes...couldn't be easier, right? Wrong. Right-handers had to use left-handed clubs, and vise-versa. Say what? Okay, I'm not admitting I could hit the ball with the proper club in the first place (actually, I can't), but using the opposite club only compounded the problem for each of us. In the end, the closest we came was only 20 feet away from a hoop, and we had wasted over 10 minutes doing so. Groan...oh well, it was fun at least.

Receiving our final instructions to utilize a specific winding and hilly gravel road to our south in order to head back to the main transition area, we jumped onto the bikes for the final push home. Strategically placed, this particular road had a rather gruesome hill that sapped much of what little strength we had left. Conveniently, I had brought along a bike-towing system that allowed me to tow Van, whose knees were beginning to feel painful at this point. Finding the last CP along the way, we came out onto Hwy 30 in a driving rain and turned west for the long and fast downhill coast across the Des Moines River and back into Seven Oaks park. There, race officials had created a makeshift finish line (the wind and rain kept them constantly running for cover) and we proudly wheeled over the finish line in unison…a full six hours and 19 minutes after this creative race had begun.

All told, the rough estimates show we raced a total of: 7 miles muddy singletrack biking, 1.5 miles paddling/portaging, 4-5 miles orienteering, 15-16 miles gravel/paved biking, and only about 2 miles of actual running.

As we pushed our bikes back to our transition tent, we were greeted loudly by a wet group of family and friends who provided congratulations and some much-needed hugs. They were a great set of troopers who had followed and cheered us on, literally, from start to finish the entire way. We cannot express how appreciative we were that they braved the storms and weather that day just to see us race together. To be completely honest, it just isn't a race unless someone's there to experience it with you.

Finding our way into the ski chalet, we found the building relatively empty except for a team or two trying to seek shelter from the constant rain outside. Apparently, only a handful of the 41 registered teams had finished so far. We set about doing our best to clean ourselves up, and soon found some comfortable chairs to relax into and chat about our race experience, as our kids released their pent up energies by chasing each other around. A while later, after numerous cookies and watermellon slices, the race director approached and apologized that there wouldn't be a post-race ceremony due to the amount of teams still out on the course. She informed us that we had finished 10th overall and congratulated our team for being in the top three teams for the 4-person mens category, then handed each of us a 2nd-place finisher plaque. You mean to tell us we just medaled at the Iowa Games?? We had raced our hearts completely out, and even though we had an hour of cumulative downtime due to a broken chain incident early on, we'd still managed to finish on the podium. Just incredible…those results made us all completely humbled!

I have raced in countless adventure races, but this particular race will go down as one of the favorites, if not also the muddiest race ever, I've participated in. Just the experience of the gnarly singletrack alone, where the mud was so bad the tires on our bikes wouldn't even turn, was rewarding enough. You only typically see that type of action on advanced, multi-day races. And I couldn't have found better teammates anywhere…each of these guys were extremely awesome. I'm looking forward to our next adventurous escapade -- ahem, this year possibly?! -- when we can combine our talent, skills, knowledge, and eagerness to go that extra mile again for and with one another again.

So, what have I learned? Well, here's some quick post-race advice...

• Do carry an extra bike chain in your transition gear, or at least a master replacement link or two in your bike pouch...odds are you'll need it one day.
  
  
• Don't ski down muddy trail hills on your feet while holding onto your bike next to you...it's just as terrifying if you ride it all the way down in the first place.
  
  
• Do practice your golf strokes with alternative-handed clubs...it may come in handy in some weird adventure challenge someday.
  
  
• Don't navigate through the woods in early summer without long trekking pants while the poison ivy is thick and waist high...just don't do it.
  
  
• Do race the hardest you can, as far as you can, for as long as you can, with your best friends...the experience IS priceless.

Summer Running Tips

Maybe I should have titled this, "Summer Wading Tips"...

Ever had one of those days where you were running as hard as you could, but somehow you felt like you weren't getting anywhere? Well, today is one of those days. You see, I had intended to work up a race report or two (I am very anxious to provide some details about the adventure race from Sunday) by today, but the weather has had other plans for me. I woke up in the middle of the night to additional flooding in my basement, much to my surprise. Fortunately, I've been able to keep it under control (more due to the weather system subsiding in our area than to my own expertise) though I have much more carpet drying out now. Once I have these issues contained, I promise to whip up some decent blog posts for you all to savor over (and, Topher, I take tags seriously).

For now, here's some thoughts on tips for summer-weather running. Stay hydrated, cool, and safe this summer!

1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
   
   
2. Avoid running outside if the heat is above 98.6 degrees, body temperature, and the humidity is above 70-80%. While running, the body temperature is regulated by the process sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
   
   
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat…STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment.
   
   
4. Run in the shade whenever possible, avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least SPF-15 sunscreen and wear sunglasses that filter out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin, but will allow heat to be transferred off the top of your head.
   
   
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
   
   
6. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits on hot days to lose water weight is dangerous!
   
   
7. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.

Monday Run-Down

Looking at the date of my last post, it has been a while hasn't it? My apologies, folks. It's an understatement to say so much has been going on lately, and I've realized my time with blogging has ultimately been the item to suffer the most. Not to worry...I am back and will do my utmost best to bring everyone up to speed on everyday life, training, and racing events. Thanks to those who were thinking of me and urging me to return to my pursuit here. :)

The following is a brief run-down of a few happenings from the past couple weeks of absence...

• The Iowa Games Adventure Race was held yesterday, and in spite of numerous thunderstorms continuously blanketing the Boone event area, it was awesome! We raced hard for over six hours straight and managed to place 2nd in our four-person male category, 10th out of 41 teams overall. Just want to go on record saying I'm very proud of the guys on the team as we all persevered through a variety of obstacles, including a three-legged race up a ski mountain, two hours of slogging through horrendously muddy single-track mountain bike trails, canoeing & portaging with our bikes lashed to our canoe thwarts, orienteering through local parks and back roads, and several mystery team challenges. Of course, we also had our fair share of issues to contend with along the way...a couple of which being a broken chain and the critical loss of brakes on two of our bikes. Definitely a day to remember for each of us. Race report to come shortly...
  
  
• I managed to also complete the Dam-to-Dam 20K (BTW, now officially considered the largest 20K in the U.S.) on May 31st. I say "managed" only because it didn't go as well as I had planned. Though everything was great for the early morning start atop the Saylorville Dam, mid-way through the race I began experiencing a headache along with a loss of energy...maybe it was something I ate or drank. I'd been gunning for a time around 1:45, but ended with 1:56. Oh well, we'll set that PR next year. I hope to have a race report also for this, sometime soon...
  
  
• We ended up taking the family camping the same weekend as the Dam-to-Dam race, which made getting to the starting line a bit challenging, but was well worth the opportunity to relax with the kids and other family members who had joined in on our little outdoor adventure. We even took the time to roast a s'more or two...yummy.
  
  
• Grandmas Marathon is right around the corner...June 21st! I am really looking forward to this race again, as I do most every year I run it. Not only are the crowds warm and generous, but the Lake Superior scenery is absolutely incredible! I am a little sad, though, as I will be missing the ITU Hy-Vee World Cup Triathlon, held in Des Moines that weekend and a chance to volunteer with some family and friends. Hopefully, they'll be able to snag me an official t-shirt or something.
  
  
• Race planning for the Des Moines Capital Pursuit 10-Mile is still underway. We just okayed our 2008 graphics and are getting ready to produce the race brochure. Though the race isn't until late September, so much is yet to be done.
  
  
• Hmm, what else has been going on? Well, let's see…oh yeah, my basement flooded. Alright, not the ENTIRE basement (thankfully), but it was a sizable portion that included a bedroom and closet. (Note: in case you hadn't heard, the central plains states have been getting pounded by storms for the past week or two straight...so if you're visiting Iowa, be sure to bring a canoe and your own lifejacket.) It just so happens a portion of this rain found it's way down through an egress window of ours. I've managed to dry out the space, but have yet to tear into the wall to look for signs of permanent damage. {sigh} Just another item for the honey-do list, eh?
  
  
• Though it has been a BUSY past couple of weeks, it's also been very introspective and rewarding. During my recent Dam-to-Dam experience, I noticed someone running in front of me with a shirt that said it all..."Phillipians 4:13 - I can do all things through Christ who strengthens me." In spite of all life's challenges, the occasional pain or discomfort, the everyday trials and tribulations, I have this comfort knowing God is in control. That's something really neat about God. He places you in the situations where you are able to grow. And even when you think you can't handle it, He's there to help you through it.