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.

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!

Loop The Lake

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

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

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

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

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

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

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

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

Choosing Happy Feet

During lunch with my wife and a couple of her coworkers today, the topic of foot pain came up and I was asked the question of how can one know what type of running shoe is best? Honestly, that was a good question I'd never been asked before. Now you have to realize, I'm the type of guy with the constant motto of "put one foot in front of the other" in whatever situation he's being faced with. And I am the kind of runner - a veteran of dozens of races and countless marathons - who tends to buy whatever shoe he likes. In fact, the shoe to the left (the Asics GEL-1110) has been my shoe of choice for many years now. Yeah, so I purchase more with the simple choices of style and price in mind, rather than biomechanical protection and advantage. But, I mean why would I begin to change something that clearly works for me? Well, and here's where the swallowing of my pride begins...I'm beginning to learn the simple fact of what "works" for me may not actually be what's "best" for me.

Lately, I've begun noticing that my arches have been aching more and more after workouts. It's not an outright pain in my feet, but it has been relatively consistent over the 6-8 months. I had attributed it earlier to worn out shoes, so I bought another pair late last fall. But the ache still occurs. Today's conversation actually led me to ponder in all honesty...could this be a sign that I might be running in the wrong shoes myself?

Alright, I had to find out. Not having much of any knowledge on the subject to make a reasonable conclusion myself, I opened my laptop and took my research online. And in the process, I learned that you can go a long way toward discovering what you need in a running shoe just by looking at your feet. Here is a summarized version of my findings.

Basically, there are three foot types, each based on the height of your arches. For the quickest and easiest way to determine your foot type, a runner should first take what's called the "wet test" by performing the following:

Step #1 - Pour a thin layer of water into a shallow pan
Step #2 - Wet the sole of your foot
Step #3 - Step onto a blank piece of heavy paper
Step #4 - Step off and observe the shape of your foot

Now, let's match up our imprint with one of the foot types found below:

Normal (medium) arch

• Description - Normal feet have a normal-sized arch and leave an imprint that has a flare but shows the forefoot and heel connected by a wide band.
  
• Foot characteristics - A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient and don't require motion-control shoes. They will do best in a stability shoe that offers moderate pronation control.

Flat (low) arch

• Description - Flat feet have a low arch and leave a nearly complete imprint; there's little inward curve where the arch should be.
  
• Foot characteristics - This imprint usually indicates an overpronated foot that strikes on the outside of the heel and rolls inward excessively. Over time, this can cause many different kinds of overuse injuries. Runners with flat feet often do well in a stability (mild to moderate overpronation) or motion-control (severe overpronation) shoe.

High arch

• Description - High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel.
  
• Foot characteristics - A curved, high-arched foot is generally termed a supinated or underpronated foot. This type of foot usually doesn't pronate enough, so it's not an effective shock absorber. Runners with high-arched feet often do best in a neutral-cushioned shoe (one without added stability devices to reduce or control pronationi) that encourages a more natural foot motion.

By making a comparison to the diagrams above, we can fairly accurately determine what type of foot type we have on our own. Based on the resulting print on my piece of paper, I guess I would classify my foot type as normal to slightly flat-arched. Not a huge concern, but a noticable one for someone who runs (or aspires to run) as much as I do. The reality: an observation like this will ultimately change the way I choose running shoes in the future. A good shoe choice will likely result in long mileage and happy feet; a bad choice could mean additional pain and increased injury. Yeah, I'm all about happy too.

Now, the shoe I currently wear has mild shock absorbsion and some cushioning, but honestly that's what you get for the price. It doesn't provide much stability and, overall, possibly isn't the best fit for me. It's time to begin looking for a blended shoe with the support I need. Doing a bit more research, I'm anticipating my next purchase will likely be something with better protection, which is more suitable to meet the needs of a mild overpronator…something like the Asics GEL-Nimbus 9 or GEL-Kayano 14. But, just to be on the safe side, I plan on heading to my local specialty running store and having the professionals do what they do best.

Now, if only they could make a shoe that shaves a minute or more off my pace...

- - - - - - - - - - - - - -
If you would like to study this topic a bit further yourself, here are a few sites you can check out:

Running Shoe Guide for Dummies

Buying Running Shoes

Asics Shoe Fit Guide

100th Blog: Running For Something

Well, today marks my 100th blog post for the Pursuit of Runningness. It's rather funny...I suppose if you would have asked me a year ago what a blog was, I'm not quite sure I could have provided you with an accurate answer. However, since starting this blog last fall I've rapidly learned what this resource is and can do. The blog has allowed me a chance to connect with friends, family, and new running acquaintances, while also allowing me to provide some plausibly interesting and individualistic commentary on life's adventures...primarily through the focus of running and faith. And although I've occasionally found myself stumbling here and there (I'll plainly admit, my writing skills lack), I've come to realize now the outreach and influence that blogging is capable of. And I am ultimately thankful for the ability to have this freedom, not to mention the relationships it has generated.

However, today isn't about a bloggy, journalistic celebration. Because the blog will continue on, much like my running and my faith. Instead, this 100th post is devoted to a vision of combining these two in a more unique way. It's about running for something.

Up until recently, you couldn't have expected me to believe that I will be running in one of the grandest of all marathons to be held later this year...the ING New York Marathon. But what started as a improbable dream has become one of the truest of all running realities for me this spring. That's when I'd learned ING would be accepting me as a sponsored runner for their November event. Admittedly, it gave me more than just goosebumps…it made me realize how blessed I am to be able to run in something I'd always hoped for. To be honest, the ability to run this race has been a longtime dream-in-making for this aging runner. And I know it will be something I cherish for many years to come. But competing in an event of its magnitude has recently led me to consider the question...why me, why now?

I mean, I have been relatively happy running in the Midwest up until now. My typical marathon circuit has consisted of trading off between Grandmas Marathon in MN and the Des Moines Marathon in my hometown. So why do I feel as though everything has effortlessly worked out for me to go to this fall? For example, take the totally unexpected sponsored entry, the cheap airfare we found for my wife and I, the discounted hotel accomodations (cheap for NYC standards) just mere blocks away from where I'll catch a bus to the starting line, as well as my wife's unexpected but totally enthusiastic response of "we're going!" when it all started going down...it just all seems to be fitting some sort of a plan. And although it seems beyond my comprehension at times, I honestly feel God has had a purpose for my participation from the start. I know He wants to use this race for His good.

As you have seen more than once on my blog, I've been following Ryan Hall's story for quite some time now. Ryan is a very gifted athlete who won last fall's 2008 U.S. Olympic Team Trials Marathon and will be racing the men's marathon event at the Bejing Olympics this summer. He also happens to be a man of deep faith and a firm believer of using the gifts God has given us to make a difference. Recently, Ryan and his wife teamed up with World Vision as a way to generate attention and raise funds to help support children and families in AIDS impacted communities in Africa. World Vision happens to be a Christian humanitarian organization dedicated to working with children, families and their communities worldwide to provide things like: clean water, health care, nutritious food, education, and economic opportunities. Their Team World Vision organization has provided a simple way of giving everyday athletes the ability to reach beyond their own goals to where help is needed most.

In 1-John 3:18 it says, "let us not love with words or tongue, but with actions and truth." Now, I know it's easy as a runner to set a goal of achieving a personal best in an event…it can be challenging, exhilarating, and satisfying on a deeply personal level. But there's more to experience and a larger impact that can be made - one that goes further than one can ever dream. For far too many years, I'll admit these races have been about me and my goals. So this year I want to purposefully set a goal that goes beyond me. I guess sometimes running accomplishments in and of themselves are empty without being done for a greater purpose.

After some long and careful consideration, I've decided that I would like to give my training and upcoming NYC experience a purpose. I've come to realize that there is something bigger than me - and it's time to take some action on its behalf. And I've decided as a way of running for something (rather than just "in" something) I am going to partner with Team World Vision for the 2008 ING New York Marathon on Nov 2. After talking with their sponsorship director, I feel this is an inspiring opportunity to hopefully combine my efforts with others to provide something to those who so desperately need it right now.

Up front, I want to clarify that the donations I will be asking for will not used to financially support me or the race in my behalf, and that all funds will be collected and used solely by World Vision for their outreach programs worldwide. Basically, what I am doing is joining a team of like-minded athletes who are using their particular racing event to help raise awareness and funds for some of the world's most vulnerable children.

Throughout the fundraising process, I'll keep track of these donations through a personal Team World Vision website where you will be able to see the numbers grow until the actual marathon event is over. (Currently, World Vision is working to add the ING New York Marathon to their list of team events, and I am waiting for this to be available. When it is ready, I'll be providing more information on my blog, as well as sending it directly to friends and family, about how you can participate.)

If you have EVER in your heart wanted to donate to a worthwhile cause such as this, but just couldn't decide the best way to do it, why not use "such a time as this" to support my efforts through Team World Vision by making a one-time donation?

Here are a few examples of how such a simple, one-time gift would be used:

• $25.00.....provides basic lifesaving medicines and supplies to those who are weak or ill, or helps pay educational support for a child's school fees and essentials like uniforms, backpacks, and school supplies.
  
  
• $30.00.....sends either seeds, tools, and training in Africa that can help thousands of hungry families survive, or goes to prevent starvation (every day, 14,000 children die by the suffering caused by hunger).
  
  
• $50.00.....provides either livestock to a family that would supply a village or family with eggs, milk or even wool, or access to safe water and sanitation that can cut a community's child mortality rate by half.

A donation does not need to consist of much - even a few dollars will help; just whatever your heart leads you to give.

In summary, I simply feel God has given me the ability to do what I enjoy the most. Now I want to do my best to honor Him by using that ability to help others. And hopefully, by teaming with World Vision, maybe I can somehow use this gift to help bring a little hope to children and families in areas directly impacted by poverty, disease, natural disaster and war, who need it most right now.

Seeing the current events occurring around the world, I know we can all say the opportunities certainly abound to lend a hand. Maybe it's time to put a little hope in motion.

Thanks for your consideration & stay tuned for more info -
Mike

Update: If you would like to make a donation, please visit my World Vision Firstgiving page at http://www.firstgiving.com/mikeeilers.

Race Report: 2008 Living History Farms XC

Race: Living History Farms
Date: November 22, 2008
Location: West Des Moines, IA
Distance: 7 miles
Official Time: 1:05:49
Pace/Mile: 9:24

A light wind blowing, temps hovering in the high 20's, and the slight hint of flurries in the air...the perfect weather for a racing classic. With over 7,500 runners converging Saturday morning on Living History Farms in West Des Moines, this race certainly continues to live up to its billing as the largest cross-country race in North America. Where else can you see runners dressed as reindeer pulling Santa and his sleigh, a flock of women in emaculate white wedding dresses, guys in swimsuits and goggles, the entire entourage from the Wizard of Oz, an Elvis-impersonator or two, and a guy in a cow costume. In a word, this race is 'udderly' crazy!

Hoping to find a better parking spot than last year which would allow me to be closer to the start but also provide me an easier exit with the post-race crowds, I arrived around 7:00 a.m. The area was already beginning to fill up, with scores of runners jogging to and fro, some picking up their race packets with others nervously pacing in an attempt to stay warm. Having picked up my packet the night before, I was glad to be sitting out my early morning wait in a warm vehicle instead of the long line I saw outside the main pickup & registration location. Pulling out my morning newspaper and half of a peanut butter and honey sandwich, I hunkered down to pass the time.

Closer to 8:00, I stepped out of my Jeep and began my pre-race stretching routine. The cold air was certainly crisp, but with this race, I'd rather have it snowy and cold than sunny and warm any day. Finished with my stretching, I walked over to use portable toilets (surprisingly clean) and then ambled towards the large crowds. An interesting mix of runners had already begun to congregate in front of the registration building. It included an impromptu ritual dance by the man dressed in only a indian loincloth, famed for running barefoot in every race he attends, and a small crowd of giggling brides dressed in bright white gowns (soon to be a muddy brown, of course). Though I'm never typically surprised by the costumes which appear each year for this race, I do wonder once in a while whether the people wearing them are a bit crazy. I mean, who in their right minds would wear nothing but a diaper to a 7-mile cross country foot race? Makes me feel somewhat overdressed in my long-sleeve and running tights. But at least I'm comfortable.

Lining up in the starting corral, I realized then just how large this popular Iowa race has become. Crowds of runners extending virtually forever in all directions around me, almost 700 more than last year alone. After a few brief announcements, including that of reminding runners to be sure timing chips were firmly attached to shoes, the entire assembly came together for the singing of the National Anthem in unison. Then the last-minute fidgets before, while we counted down to race start. And we're off!

Having positioned myself in the first 1,000 runners near the starting line, I only had but a minute to wait before those around me began the transition from a slow creep into a nominal running pace. Someone next to me kept asking, "where's the start? where's the start?", to which I replied, "just look for the timing mats". I figured that since we were wearing timing chips, we'd assuredly trot over some sort of timing mats at or near the start that would kick off our official race timing. But as we passed under the final banners and photographers, we all soon realized that someone must have forgotten that crucial element. What, no timing mats? Quickly triggering the chrono on my watch, I increased my pace a little to make up for the 'late' start, eager to make the best time overall that I could.

The first mile of the course took everyone around the 1800's-replica farm town and past the hundreds of spectators that lined its dirt streets, all screaming their encouragements. As the roadway wound up and around the outskits of the village, we then entered the tunnel which would pass us under Interstate 35 to the outlying fields beyond. Mile 2 saw us headed down a dusty road past the large barn and horse-powered farm, just as the crowd of runners began to thin some. Towards the end of this mile, we would turn onto a double track trail along the edge of a tilled field. Having experienced a sprained ankle on this same uneven path a previous year, I did my best to find the flatest route and followed a group of eager young runners as they wound their way past a few of the slower ones.

The next mile found us following the fields as they ebbed and flowed around the existing farmland. The winds were light, but still chilling in their effect on those of us who were beginning to grow warmer with every step. I pulled the zipper on my thermal shirt down a couple notches and rolled my sleeves slightly, trying my best to equalize the heat and cold my body craved and yet required.

Mile 3 clicked by like clockwork, with my watch showing roughly 26:30. In the distance, I could see the hoards of runners as they dropped into the first wooded section containing one of the many famed creek crossings we were sure to encounter. As we followed those in front of us, we entered the woods and were immediately faced with our first water event. Not hesitating, I jumped down to the freezing water below and proceded to scurry as quickly as I could up the other bank. The water had been over ankle-deep, and was quite a shock to the feet. But I knew they would warm up within minutes if I kept my pace. Out the other side and through the trails of yet more hills, we plodded forward.

Exiting the first section of woods, we came upon yet another expansive field. This open portion would last a mile or so. Part way through, we passed over the marker for Mile 4 and past a primitive village site. Nearly tripping on an exposed campfire pit, we turned onto a narrow path that would lead us into the next wooded foray. Again, we were subjected to more ups and downs, creeks and riverbeds. Many times, we found ourselves clawing our way up muddy slopes with only the aid of knotted ropes. Oh, what fun!

Shortly after Mile 5, we once again entered the thundering tunnel under I-35 and left the roadway for the final wooded section of the course. Here, it was hill after constant hill, with more water than we'd experienced the entire first half. By now, my toes were beginning to lose feeling, but I encouraged myself to continue on without a break. At Mile 6, we began a long downward trail towards the final creek crossings. Glancing furtively at my watch, I noticed I was still doing fairly well with a time of about 56:12. Knowing the last mile contained the mother-of-all-hills, I dug as deeply as I could and raced through this final wooded section and launched myself over the final watery pit. Before me loomed "the hill".

Taking a brief 15-20 second respite from the punishment at hand, I quickly assessed myself and began focusing on the remainder of the course before me. I loped back into a uphill jog, picking up pace slightly as I reached the top. All along the meadow above, runners were panting and heaving, trying to catch any air they could. But all of us knew that stopping now wasn't in the cards...that finish line was but a half-mile away. Up and over a few modest hills, not to mention a log to two, we found ourselves on the downhill portion and entering the farm town setting again. Putting on a burst of what available speed I had, I did my best to pass as many people as I could before literally falling over the timing mats at the end.

Walking up the hill from the finish line, I met my friend Tom who had finished a couple of minutes before. He was already starting to tremble from the cold, and mentioned he would be looking for some hot apple cider as soon as possible. Making my way to the post-race refreshments area, I found a couple of donuts waiting exclusively for me. Ah, how did they know?

Do you know when a race is considered hugely successful? Just glance around afterwards and notice the thousands of finishers with telltale grins on their faces, sharing war-stories from the past hour or so. That is Living History Farms in a nutshell. Oh, that and the jelly-filled donuts.

Be sure to check out the Des Moines Register video.

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.

Can Rice Lead to Gold?

Found this interesting article over at the New York Times...I wonder if I could score a pair of these for my next marathon?

Later this month, Ryan Hall and Deena Kastor of the United States plan to begin testing the latest design from the distance-running equivalent of Manolo Blahnik. Their shoemaker is a Japanese master craftsman whose soles are renowned not for space-age gels or air bladders but for the gripping properties of rice husks.

The rice-husk shoes are custom made for a handful of elite runners by Hitoshi Mimura, 59, a former marathon runner who is a master craftsman for Asics, the Japanese sporting goods manufacturer. The husks, which are ground and imbedded in the rubber soles of racing flats, are designed to absorb water and to provide up to 10 percent better traction along the 26.2-mile marathon course at the Beijing Olympics in August. Various shoes made by Mimura have been worn by three recent Olympic marathon champions. His footwear is known for its minimal weight, cushioning and efficiency at dissipating heat, which could play a vital role in the expected hot, humid and polluted conditions of Beijing.

Marathon running does not exactly produce the same kind of skidding as Nascar racing. Still, the Beijing course could become slippery from rain, slick with humidity, slithery at water stops and misting stations, and glassy along a four-mile stretch of stones that have a feel similar to marble.

"The Olympics are the epitome of running," said Kastor, a bronze medalist in the women’s marathon at the 2004 Athens Olympics who, like Hall, is sponsored by Asics. "There is a very small margin of error in preparing and racing. You try not to leave any stone unturned. Those fractions of a second add up." Less than a handful of ground husks are used in each shoe. If a husk becomes dislodged, the resulting tiny crater is meant to suction water and to provide a reliable grip on the road surface. Kastor said she liked the fact that the shoes were also eco-friendly.

Shoes designed by Mimura, officially known as wet-grip soles, were on the feet of Mizuki Noguchi of Japan when she ran through the sometimes marbled and wet streets of Athens to win the women’s marathon at the 2004 Summer Olympics. He also made the footwear for Stefano Baldini of Italy, the 2004 men’s Olympic marathon champion, and the racing shoes — without rice husks — for Naoko Takahashi of Japan, who won the women’s marathon at the 2000 Sydney Olympics. Noguchi was quoted in a Japanese news report as saying that she slept with the rice-husk shoes next to her pillow the night before the 2004 Olympic victory. At the finish line in Athens, she took off one of her racing flats and kissed it. Later, she called Mimura the "god of shoes."

Last fall, Noguchi said that she would wear an updated version of her "magic shoes" to defend her title in Beijing. Hall, the American, read a news-agency account of her remarks and became intrigued. This spring, running in a different model of Asics shoes, he finished fifth at the London Marathon and joined the list of marathon medal contenders at the Summer Games. "I'm looking for a shoe to get excited about," Hall said. "It’s kind of like when you’re dating a girl. For some, it takes two days for them to know that’s the person they’re going to marry. For some, it takes four years. You’ve got to believe in your shoes. I’m as curious as everyone else about what makes this shoe so special."

Hall and Kastor said they planned to give the rice-husk shoes a thorough test drive to measure cushioning and stability. If they are not satisfied, they will run the Olympic marathon in more generic Asics models. Even under the best of circumstances, marathon runners face sore and swollen feet, blisters and the occasional wandering toenail.

Mimura, the shoemaker, is something of a legend in running circles in Japan, a marathon-mad country. A former marathoner whose best time was 2 hours 28 minutes, he went to work for Asics 41 years ago, as an 18-year-old, gluing together the upper and lower portions of running shoes.

Kastor met him for a fitting during the 2001 world track championships in Edmonton, Alberta. Using a tape measure, Mimura spent 20 minutes measuring her feet, Kastor said, including the length and circumference of each toe, the width of her heel, the length of her Achilles’ tendon and the width of her foot at six or seven spots. "I didn’t know you could get that many measurements for a foot," Kastor said. "But the shoes he made fit like a glove."

At his office in Japan, Mimura uses a more high-tech method — three-dimensional computer models — to measure the feet of Noguchi, the reigning women’s Olympic marathon champion. Four or five times a year, he measures her feet at 13 various points. For Beijing, Mimura has made racing shoes for Noguchi that weigh a scant 3.85 ounces — compared with 11 or 12 ounces for an off-the-rack jogging shoe.

To view the Olympic course, Mimura went to China in April for the Beijing Marathon. He found the course to be flat but composed of various surfaces, including stone (that could cause slipping); newly paved asphalt (which will increase the heat); and concrete that appeared harder than Japanese concrete (perhaps because Beijing’s main roads are meant to accommodate tanks and other military vehicles).

To combat these conditions, Mimura said he had designed the rice-husk soles with a polyester upper layer meant to aid ventilation while resisting dust or sand that could irritate a runner’s feet. He hopes to reduce the temperature inside the shoes from about 109 degrees to 99 degrees. For cushioning, Mimura has installed a sponge mid-sole that he calls "light and bouncy." He has also engineered an innersole made of cotton and polyester that is intended to wick moisture produced by sweating and by dripping water poured on the runner’s heads.

"Samurai cannot fight without their swords," Mimura said. "It is the same for runners and their shoes."

Cross-Training, Part II

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



Benefits of Specific Sports

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

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

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