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.

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!!

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.

Race Report: GAAR

Race: Great Ames Adventure Race
Date: August 31, 2008
Location: Ames, IA
Distance: ~3 mile canoe / 15 mile bike / 3.1 mile run
Official Time: 1:50:07
Official Finish: 2nd place male tandem

It was truely a beautiful weekend for a race! I awoke around 5AM to an outside temp of 62° and quickly prepped gear before my friend Bryce pulled in the drive to pick me up. Throwing my bike in the back of his truck next to the Mad River-16 canoe, our watercraft for the race, we headed out for the hour-long drive to Ames.

Arriving at Ada Hayden Park in northern Ames, we set about unloading gear and prepping materials we would need, including gloves, helmets and water bottles. The canoe we walked down near the water's edge where officials were already grouping canoes and kayaks in pods of six. We also rode our bikes over to the fenced-in transition area, where we would be switching from canoe to the bike, then from the bike to the run. Being in the middle of all the preparation brought back fond memories of triathlons past...and something that might reoccur in the future, if I can ever improve my swim technique.

After a quick race meeting to outline the course and rules, officials sent us all back to our watercrafts to await the water start. We happened to be in the third start wave back, so that allowed us watch a few other individuals and teams as they pulled away from the dock and give us a chance to talk strategy for our hopeful fasttrack around the lake. Once our wave group was called, Bryce and I carried the canoe down to the boat ramp and swiftly glided out on the water and into our start position. A couple minutes later and the horn sounded...we were off!

Now when I say "strategy", what I really mean is "paddle your butts off". And that's exactly what we did. Fortunately, both Bryce and I happen to be fairly competitive individuals, so having a gameplan on how to increase our lead throughout the race was essential. Our canoe gameplan was simple: we wanted to do our best to pass at least six canoes/kayaks during the ~3 mile course around the lake. A bit of a stretch goal, but we thought it was doable. However, after settling into a fast and coordinated pace, we slowly began creeping past other boats. By the halfway point, we'd cleared those in the wave we had started with and a couple others besides. By the time we hit the backstretch, with only a few hundred meters to go, the score was five canoes and three kayaks. Satisfied we given ourselves a little cushion for the remainder of the race, we pulled up into the boat ramp and portaged the canoe out onto the lawn area. Canoe time: 30:10 (not a bad time, if I might say). Onto the next section of the race!

Stripping off our PFDs and gloves, we raced up to the transition area where our bikes were waiting for us. We both donned our helmets and slipped our bike gloves on, then dashed out the other end onto the road leading out of the park. The course took us briefly south, then turned east up through a residential area where a few hills greeted us. Grabbing a swig of Gatorade from my bike bottle, I began my best at hammering out a pace to catch those in front of us. Of course, many individuals obviously take their biking seriously (it's not that I don't, but it takes money to be road-competitive) and you could see more than a few decked-out road bikes with aerobars and carbon fiber wheelsets. Those bikers easily out-paced us, but we held our resolve and focused on those on mountain bikes like us. By the time we reached the long straightaway heading north, the wind began picking up and the pace began to slow somewhat. And trying to force yourself into an aerodynamic position on a mountain bike for 15 miles is nearly impossible! Fortunately, as the course turned back south, the headwind began to relent a little and we soon entered a tree-lined section of road with only a mile or so to go. Turning south again, we followed the highway back to the park entrance where we zoomed into the transition area a final time. Bike time: 53:55 (on a mountain bike, that's smokin!) Alrighty, only a 5K left!

Okay, for those of you who have participated in a triathlon before, you'll likely understand when I say I hate "bricks". Bricks are what are affectionately known as bike-to-run workouts...essentially, it's when you immediately follow a bike with a run. After biking full out, your legs feel like lead posts when you exit that transition area. Of course, this race was no exception...blame the training I guess. Hitting the trail for the loop over the lake bridge and around the nearby hills, it took most all of my reserves just to get the legs to initially turn over. However, within about a mile or so I was back to increasing my pace and focusing on that next runner in front of me. Just after the second mile marker, we came down out of the hills and returned to the flats near the lake. Back over the bridge and through the parking lot to the finish. Run time: 27:14 (not a personal best by far, I was just happy to be finishing on my feet.)

Bryce and I cooled ourselves down at the finish line watering station, and enjoyed a few orange slices they had set out as a post-race snack. Then it was back to our gear-minded duties of loading both the bikes and canoe again into the truck. Race officials announced the race results would be released at the Moose Lodge pancake feed just up the road, so we changed our shirts and followed the crowd. Soon after at the lodge, we were pleased to learn we had placed second in our category (2-person, male tandem), only a few minutes back from the leaders...what a nice treat for our hard work that morning.

Heading home, we both vowed we'd be back next year to in an attempt to claim the top spot...so stay tuned.

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.

Tomorrow's Pursuit

Tomorrow is the big day! After months of constant planning and preparation, tomorrow morning I will be once again donning the hat of race co-directer as I assist a friend in facilitating a crowd of close to 900 runners for Des Moines' annual Capital Pursuit road races.

When Tom originally asked me to co-direct this year's race with him, I was a bit skeptical. Not of the race, but more of myself. It wasn't that I hadn't any experience in race directing before, because I have. However, adventure races have much less participation generally, maybe a couple hundred at best. I was more worried I didn't have the right type of experience. I mean, this was a bonafide road race, and a well respected area race at that...one we could expect possibly over 750 participants to sign up for, with likely a myriad of situations and expectations to plan for that I'd not dealt with before. My head swam a little as his offer initially began to sink in. Could I do this?

But the concerns all vanished. My mind quickly went back to one of the sole reasons why I love the running community so much...the fact that they are such a wonderfully giving crowd. How, time after time, in race after race, I have unceasingly been met with a fresh, smiling face...whether from a volunteer at a packet pickup, an exuberant individual helping from a water station along the course, or the blessed individual who places that finisher medal around my neck at the end. And I couldn't imagine any reason why not to give back.

As you can obviously see, my blog (as well as many other projects lately) has taken a slight step back due to the busyness that directing has called for me to do. In the last few days alone, I've spent my time calling on t-shirt orders, tracking down final shipments of finisher medals, and picking up loads of fruit for our post-race activities. Last night, we held our first packet pickup session and saw an overwhelming amount of last-minute race registrations...always a good indication of this race's particular popularity and success.

Though I am somewhat weary and a little sleep-deprived, tomorrow's event will be seen as a personal success in my own eyes; the culminating mark of a dream I've had for years of directing an actual running road race. And you know, somehow I know it won't be my last.

Well, wish me luck!

Race Report: 2007 Living History Farms XC, Part 1

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

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

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

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

to be continued ...

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!

Good Luck Weekend Racers!

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

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

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

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

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

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

Photos by NYC Marathon and USARA Nationals

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...

If This Shirt Could Talk

The theme over at the Runners Lounge today is "That's a great running t-shirt!" Though my shirt isn't one I wear often (I suppose I'm just too afraid of ruining it, plus they don't sell replacements any longer), it is from the one race that I feel I have definitely learned the most from. It comes from the first race I ever ran...Grandmas Marathon on June 20, 1987.

Now, lest you think I was born to run, I have to differ. I didn't actually begin running until high school, and that was only for our smalltown track team. Sure it was running, but it wasn't really running. However, something stirred in me my junior year as my family and I watched the runners go by on the streets of Duluth during Grandmas Marathon in 1986. Something about the look of perseverence and accomplishment. Little did I know, it would spur me to run the very first road race of my life a year later. And that initial event would be an exhilarating and inspiring ride which would eventually capture my heart and change the way I look at running forever.

My shirt rests in a box now, carefully folded and placed away with various other race t-shirts, bib numbers, and finisher medals. Although it's faded and worn, the stains from when I hadn't treated it so fondly yet apparent, it still carries with it many memories. Oh the lessons I have learned since that initial race; how much wiser I know I've become. Unknowing at the time that it would be the catalyst to 19 more marathons, a dozen adventure races, 2 triathlons, a handful of orienteering and mountain bike races, and a smattering of uniquely challenging road races...over 70 races in all through the coming years.

If it hadn't been for this one shirt, who knows...I may never have embarked on some of my life's greatest journeys.

I may not wear this shirt anymore, but I know for me it still holds the continual promise of a life now changed. A life full of challenge and adventure, of confidence and faith. And that no matter what life may serve me, I know in my heart my running will always be an integral part of it.

Race Report: 2007 Living History Farms XC, Part 2

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

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

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

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

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

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

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

A Reason To Give Back

I've been meaning to expand on something I presented in my Valentine's Day post this past week regarding how to keep your love for running alive. It deals with the aspect of "spreading the love" of running to others and giving something back to your running community. And it's also a topic that I feel very strongly about myself. We're talking about the selfless act of volunteering.

Being a past race director, as well as a volunteer of multiple events myself, I've seen this need firsthand, from both sides of the proverbial race fence. I can understand the genuine need out there for willing people to step up and assist in local races. Let's face it: events today literally take dozens (in some cases, hundreds) of dedicated volunteers to help make race day successful. And without compassionate people to assist, most of our local events would not exist. Think about it: it's these volunteers, who graciously give of their time, that help make it possible for us athletes to compete in a fun, safe, and organized way.

Why should I volunteer? Well, if you have a love for running, maybe you should instead ask yourself do I enjoy helping others? Do I like meeting new friends and fellow runners? Do I have a yearning to learn more about how races work? Do I want to give something back? I think that if you said "yes" to any of those questions, possibly you need to consider involving yourself more. Volunteering at a race is a unique opportunity to get to know your local race director, as well as meet new runners. It can also be a wonderful way to learn a few new skills and help further a local running cause or support a racing organization. And what a great way to make a positive difference in your community!

Just consider how many ways you can potentially involve yourself. Most races have a laundry list of assignments in need of capable persons willing to provide action. Such activities as packet stuffing, packet pickup, aid stations, start and finish line duties, course marshaling, course and runner security, medical, expo, marketing and public relations, set-up and clean-up, and race operations ... and these are typically only a few of the positions available. Let's face it: there are multitudes of ways we can insert ourselves into the mix. We just need to step up.

But why volunteer when I can just watch? Because you'll gain valuable knowledge about what it takes to put an event together, develop an admiration for those who spend countless hours putting it all together, receive a little adulation from your fellow runners, and possibly even score some great event schwag. Most of all, you will be participating in enabling the passion you share for running with people just like you. Not only will you be as much a part of the action as the racers themselves, but you'll be giving back in a special way appreciated by all those people you helped to cross that finish line.

So, if you'd like to give something besides money, I challenge you to consider lending your time and talents to the types of organizations that are important to you. The runners you help will appreciate you more than you can ever imagine for helping them obtain their dream.

Pursue the adventure - run hard and run long.

Things Are Heating Up

I think I'm finally getting jazzed about running, just as the summer progresses to literally heat up. I went out for my noon lunch run today and delighted as I charged a difficult 5-mile hilly course south of Grand Avenue in the sweltering sun. Maybe it's because I feel recharged and refreshed from my recent Minnesota vacation? Or then again, could it be I'm just a glutton for running in the heat? I dunno, both maybe.

Though I suppose it's been a while since we've had some hot days around here, I am really beginning to like their reemergence. But truthfully, I secretly enjoy the way the summer heat always makes my runs feel so much more challenging and rewarding. Is that abnormal? By all standards, by this time each year typically we're having daily high temps in the upper 80s and 90s, with constant high humidity. But, with all the weather patterns (not to mention the overly-sufficient amounts of rain) in the Midwest, our hot weather has been pushed back it a month or so it seems. Listening to the local weatherman, this past June I hear we'd only had one day in the 90s (92° to be exact) in Iowa so far this year, with a whole plethora of days in the 70s and low 80s...kinda odd for us.

Back to the main reason I say I'm getting jazzed at the higher temps...it's because this sort of weather actually improves my training. Just last week, I stepped out onto my back patio one night and remarked to my wife at how chilly the air seemed to be -- I mean you could actually see your breath -- something I'd expect in Minnesota, but here in Iowa? I'll admit the cooler weather has nice and all, but it's made preparing for summer races a bit more difficult lately. You see, running in these types of situations allow for me to adapt to the conditions found in many of my summer racing events...from the 5K on up to the marathon distance, especially the diverse nature of adventure racing. This improved tolerance to exercise in heat is known as heat acclimatization.

By nature of integrating my daily training with heat acclimatization (aka: running in the heat of the day), I've found I am much better able to reduce overall strain (example: heart rate and core body temperature), improve human circulatory and physical capability, promote thermoregulation, and generate an earlier and greater sweat ratio response within a race. Alright, that was a lot of physiological talk there...let's just say it makes things a whole lot easier when things are getting hotter, okay?

Many a hot summer day you'll find me running the maze of backroads amongst the cornfields in my area...sweating like crazy, and loving every moment. I suppose the only reason I keep doing this is because the physical and psychological advantages it provides me as an endurance sports enthusiast. The importance of this adapted ability is said to be that it not only provides considerable protection from heat-related injury, but in competition in the heat, heat-acclimatized athletes will generally have the edge over their equally fit by unacclimatized opponents. Hmmm...enough said.

Now, I'm not saying this type of acclimatization comes easily, nor is it for every runner out there. This sort of training takes persistence and, above all, patience…the last thing you want to do is go gung-ho training or racing in the middle of the day while the heat index is near a record high. I tried that once last year during the IA Games Adventure Race (hottest day of the year) and learned there is a profound limit to such an advantage. Easing yourself into this type of training will take time. Generally, a standard of roughly 2-4 weeks of daily heat exposure combined with cardio exercise requiring endurance is needed to induce heat acclimatization, though it may take a bit longer depending on your body and the type and intensity of exercise.

Overall, if you actively participate, or are considering participating in heat acclimatization, you need to remember that acclimatizing can be tough on your body. Doing so exacerbates both overheating and dehydration, so it's important to take proper precautions when running in the heat:

• Start slowly by reducing training intensity and duration (compared to what you could achieve in temperate climates.)
  
  
• Increase your training and heat exposure volume as your heat tolerance permits.
  
  
• Use interval training to modify your training levels.
  
  
• Most importantly, be sure to consume sufficient water and electrolytes to replace the amounts lost during sweat loss. Heat acclimatization increases the sweat rate, and therefore increases water requirements, so dehydration is a real concern. Dehydration will quickly negate many of the advantages granted by acclimatizing.

However you decide to tackle the summer heat while training or racing, just remember to be careful out there. Running in hot weather conditions can be hazardous at times, so use common sense whenever possible. Run long and run safe.

Monday Run-Down

Decided to update the title of my usual Monday mind-dump to something with more of a running theme...thought run-down was worthy.

• Well, I ended up biking in for Bike To Work Week on Tuesday…a roundtrip total of 42 miles. While it offered a nice, serene ride, it was also exciting as I ended up sharing the experience with six or so deer along the way. A couple were trail-hogs. It made for a great opportunity to spend some additional training time on the bike in anticipation of an adventure race coming up this next month.
  
  
• The final night for The ROCK youth group is Wednesday. We're taking the kids out for an old fashioned scavenger hunt around the city…basically deciphering clues which will then take us to certain locations where they need to answer a trivia question about the location. Looking forward to an awesome time...realizing this is our last night. Sigh. Need to talk with Jon about how I can get involved over the summer.
  
  
• Read this totally incredible blog from US marathon runner Josh Cox recounting a 50-mile race he once had…you have to check this out. Wow, how true it is that we need to learn to speak His words? He is so much bigger than we give Him credit for.
  
  
• Whew...it seems the days are already beginning to ramp up with activities, and it's not even summer yet! Praying for some extra peace, a little patience, and more time. Just feeling a bit strung out.

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 Mind-Dump

Just the few things that have been on my mind this week...

• My old running partner moved back into town on Friday. I helped him move into his house, then we went for a run together on Saturday afternoon. Reminiscing, he and I ran our first race together back in 1990 at Grandma's Marathon...yeah, it's been a while.
  
  
• I learned this past week from ING that I've been accepted to run in the 2008 NYC Marathon!
  
  
• Feeling good about my training lately. I've been consistently upping my mileage weekly in anticipation of the warmer weather that is slowly beginning to show around here. Decided to throw in a couple days of weight training during the week to help with weight reduction and muscle toning. Just gotta shake this slight cold that is trying to keep me down...
  
  
• My son's 3-year old bam-bam league begins practice this week! My wife and I are trying to get him ready so we bought him his first baseball glove, which he seems to be using mainly to hide his face in and hit his sister in the head with. We've been practicing catching whiffleballs in the living room...he's getting fairly good. And so begins the lifetime career of professional ball player...
  
  
• Oh man, almost forgot...church softball league practice starts this week. Where is my glove?!?
  
  
• Just talked this past week with a few guys I typically race together with and we've decide to put together another adventure racing team for the IA Summer Games. I have to admit, it was a blast participating in the race last year, and though we may not obtain the same results (3rd in our category), I can tell you we will have fun trying our hardest. Let's just hope it's not held again on the hottest day of the year...argggg.
  
  
• I'm planning to sit in on our Wednesday night church youth group session this week to see if I can help Jon out a little...I am really looking forward to it, should be an awesome time.
  
  
• Went with some friends to go see Run, Fatboy, Run this weekend. Though it may not have been everyone's cup of tea (ahem, a little English humour), we did laugh so hard a couple of times that it was quite hard to catch our breaths. Didn't anyone else out there like this movie??
  
  
• A bit anxious...I'm meeting with a friend later this week to discuss my possible interest in co-directing a popular race in our area. It would be an exciting opportunity...
  
  
• Getting ready to travel for a work conference in New York early this next month. It'll be my first time to the Big Apple...though I'm not sure what I'll find when I get there, I am excited because it will be a chance to get a look at the city I'll be running through come this November...

Northern Exposed

Alaska Ultra Sport's Iditarod Trail Invitational is the world's longest human powered winter ultra-marathon, with racers competing on either mountain bike, skis or on foot. The event, set to begin Sunday, February 24th, starts racers in Knik, Alaska and follows the Iditarod Trail to McGrath, Alaska for the finish of the 350-mile "short race". Racers competing in the 1100-mile version will continue up the trail to Nome, Alaska.

The only support provided to the racers are two snowmachines in front of the leaders as far as McGrath, with only a few food drops along the route. Racers continuing to Nome are completely on their own except for one additional food drop provided by race officials. Many racers will use village stores or send packages to the village post offices to re-supply their food or fuel for stoves, and schools are often the only place to spend the night inside a building along the route to Nome.

Mike Curiak, the current 1100-mile record holder on bike, simply offers that racers compete, "for the challenge, the isolation and raw beauty that you get to experience."

To view a map of this world's longest human powered winter race, and to follow each of the racer's progress, be sure and check out the Iditarod Trail Invitational website.

With fellow blogger Jill's impending fat-tired, 350-mile journey through the Alaskan wilderness soon to begin, I wanted to send to her, and the handful of other brave adventurers, a final warming thought from an inspirational television "dramedy" favorite:



Best of luck to you on your travels, Jill. I know we're all excited to hear about your adventure and see your photos of the journey when it's completed. The only advice I can send is be sure to enjoy those Northern Lights if you see them, and take care to avoid any moose tracks you find along your trail!