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!!

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.

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.

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

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 ...

Marathon wishes and long distance dreams

Due to popular demand, the gripping documentary "Spirit of the Marathon" will be back for an encore presentation this Thursday, February 21. This documentary, the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event, follows six runners as they prepare for, and ultimately face, the challenge of the Chicago Marathon. All runners come from different walks of life, different ability levels and all have an incredible story about reaching their goals.

The interesting thing is that no matter how accomplished a runner you are, the marathon remains a significant challenge. Even when the elite runners line up, it is not a given that they will finish the race. They go through the same suffering and pain the rest of us do. It takes training, faith and guts to finish a marathon. It's a good metaphor for just about anything in life.

From what we've been hearing, anyone who has ever chased a dream, beat the odds or taken on a challenge should do their best to check out this movie. I unfortunately missed out on the big screen debut last year due to a prior family committment. But not to fear, I recently secured a ticket to the local 7:30PM showing in Des Moines this Thursday evening. I'll also be dragging along my long-time marathoning friend and current adventure racing teammate with me.

Sufficed to say, we're both really looking forward to this. Marathoning has been a huge part in both our lives, and we know a special opportunity when we see one. If you're planning on coming to the encore presentation, let us know and maybe we'll have a chance to connect with you before the show. I will also be posting a review of the movie, so make sure you drop by the blog and leave your thoughts after.

Check out the movie's riveting trailer and see what all of the hype is about, or go purchase tickets now if you haven't already. Hope to see you at the movies!

hy·dra·tion

hy·dra·tion, [hī-ˈdrā-shən] noun: the act or process of combining or treating with water in order to restore or maintain fluid balance; the quality or state of being or becoming hydrated, to restate balance.

I went for a run during my lunch today. It was around 40 degrees outside, heavily overcast and hinted at possible showers...all conditions I normally love to run in. Of course, I pondered the thought of changing the workout into an inside weight routine (not hoping for a cold to develop before my NYC trip), but I'm typically a glutton for punishment anyway so I grabbed my vest and running hat and headed out the door. Crossing over the river and into East Village, the tiny droplets inevitably began to fall; a few a first, then a steady stream followed. I pulled the brim of my hat down a bit lower and tucked my arms in closer to hopefully lessen my ability of being a direct target, but then realized the attempt was pointless. It didn't just shower, it rained...hard. Midway through my run, I faced the normal decision of turning back towards my downtown starting point or extending my outing by a few additional miles around Grays Lake. Again, my adventurous spirit took over and I plodded off down the wet trail in search of extra mileage, not willing to end this unique run so soon. By then I had become so accustomed to the cold and windy rain that I just let my feet carry me onward, while allowing my mind to wander.

I began thinking about this Thursday's Runner's Lounge topic on hydration. Though I am most assuredly no expert on the subject, I feel I do know a bit about hydration and its effects from my years of adventure racing. In that type of an event, you ultimately need to be quite sure of a few things come race day. That is: 1) that you are properly hydrated before the race even begins, 2) that you carry adequate hydration with you throughout the course, and 3) that you exercise proper fluid intake at predetermined intervals to achieve optimal athletic performance. We developed this practice where one of us teammates would set the timer of his/her watch to sound off once every 20 minutes, then we'd each take a nominal drink of fluid to help stave off any inklings of dehydration. I can remember back once, during the long biking portion of a sweltering 30+ hour race we were in, when a teammate of mine neglected this simple ritual and his body literally just shut down. Fortunately for him, we were near a farmhouse and were able to quickly find the assistance we needed. It was such a simple example of how crucial hydration is...and how without it the body can easily become unbalanced in many ways.

Okay, getting back to my run through the rain today. In allowing my mind to meander, I realized yet another type of hydration that we often do not consider. Okay, you know how some days are just so busy being filled with things to do, places to go, that they literally make your head spin, all the while wishing for that one rainy day when we can call in sick, just so we can stay at home and push the pause button on the remote of life, allowing ourselves that simple but rare moment of recharge? I've had those days. Well, running through the rain I remembered how hydration is not just important for my body, but how it is also essential for my spirit and soul. I guess I'm not talking about hydration as being the type of fluids you intake, but more like it being literally anything that allows you to become balanced, as in that shift or influence that helps enable us back into a sense of balance? You see, something that motivates you can also "hydrate" you.

Hydration for me is one of many things, one of which is running. It's funny how I can find enjoyment running outside in the cold rain, but I can. It's something I realize I like to do, that possibly many others do not find comfort in. Possibly I take joy in knowing it makes me unique. I also enjoy playing with my kids, even when they're jumping off the "high ropes" of the couch onto dear 'ole dad below. They and my wife both give me the insight and ability to ground myself in these ever-demanding days. If it weren't for them, I know my days would be just a blur. And just last night, I took a step outside my comfort zone and signed on to become a leader on our church youth leadership team. It was an awesome and humbling time hanging with those kids, not only from being totally owned in dodgeball (I have a few paypacks to deliver next week) but also from seeing their open minds and hearts yearning for attention and answers. Now, that really re-hydrates me.

I suppose hydration can easily be about the flavor of Gatorade you drink after a long run, or the complex fueling strategy you may have for your next race. But it's not just about the carbohydrates...it's about you. Consider for once how hydration can also have an effect on who you are and what you're made of.

We all need hydrating sometimes. What's your hydration method?

Monday Mind-Dump

Warm weather this week...makes it easy to want to get outside for some much-needed long runs. Here are a few happenings from the past week. Sorry, I wasn't able to post yesterday due to softball.

• My three-year-old son played his first baseball game this past week. It was really cute to watch, with each team member dressed up in their miniature uniform and a hat that would continually fall down over their eyes. But he had a blast, and that's all I wanted for him. And if he ends up wanting to play more serious baseball someday, I'm sure I'll look back fondly on these early days when running around the pitchers mound was much more exciting than fielding the ball.
  
  
• Met with the guys from my adventure racing team for a bike workout Thursday. Spent some quality time on both the local gravel roads and some nice & muddy single-track in the area. We're feeling good about training and are looking forward to our first race together in about a month from now.
  
  
• Softball last night was a comedy of errors, as I told my wife after. It all began about three innings into the first of a two-game doubleheader, when I completely fumbled a fly ball while playing left center field. In the process of my misstep, I guess I apparently pulled a hamstring. From that point on, it seemed like every stretch for the ball became a chore. Fortunately, the injury isn't significant, but it will sideline temporarily. Needless to say, I will be forcing myself to take a few days off from running to recover, just in case.

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...

Monday Mind-Dump

A few thoughts & happenings from my past week...

• It snowed this Saturday, just incredible...who would have thought our late winter would be hanging on with such a fierce grip still. Fortunately, the temps should be climbing up into the 60's this week, which will make for some nice, long training runs before the Drake Relays race on the 26th.
  
  
• My business trip to New York this past week went very well…learned a ton of great stuff from my conference on web site usability, and had an amazing time exploring Manhattan. Even logged about 18 miles in and around Central Park while I was there. Now I'm excited to show my wife the city when we return for the NYC Marathon in November.
  
  
• An update on the adventure racing gig in June…a good friend of mine, who happens to be a fellow youth group leader, has joined our team to now cement our four-person male squad. I am really excited he can join us! I'm hastily working on scheduling some training training, and if all goes well we might be able to get together hopefully in the next week or two.
  
  
• We took the kids to see "Horton Hears A Who" this weekend (included voices by Jim Carrey and Steve Carell)…they loved it. It's a cute movie for kids that teaches us the important lesson that "a person's a person, no matter how small". However, my kids have me terrified of walking through my own garden lest I step on a speck-borne town of microscopic Who-villians.
  
  
• Training update: Though I haven't had the chance to rack up the mileage as yet, my training is coming along nicely so far this spring. My runs have been quality and my base is slowly increasing. Also looking forward to hitting the singletrack trails with the mountain bike once the local trails begin to dry up.
  
  
• A shout out to Ryan Hall on his Flora London Marathon race yesterday. Even though he placed fifth overall, his 2:06:17 finish time is now the fastest-ever by an American-born runner, eclipsing that of 2:09:41 jointly held by Alberto Salazar and Alan Culpepper. This guy is incredibly fast...can't wait to see what he does at the Olympics this summer!
  
  
• It's the week leading up to the Boston Marathon (Monday, April 21)...another one of those races I dream of being able to run in some day. Guess I'd better work on New York first though...
  
  
• My wife sent me this really great verse that I've been meditating a lot on. It's Psalm 84:11-12, "For the Lord God is a sun and shield; the Lord will give grace and glory; no good thing will be withheld from them that walk uprightly. O Lord Almighty, blessed is the man who trusts in You." Learning to trust like that isn't easy, as I've found in my past, but God's grace is sufficient for everything I might question.

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.

Ode to a Runner's Friend

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

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

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

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

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

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

Life With Running

It's spring again, that time where parents from neighborhoods around you all head to the local park to teach their kids to ride a bike. The traditional method involves pushing your child as fast as you can, all the while hoping they learn to pedal and balance all at the same time before you yourself collapse from the endless sessions. This can be scary for many kids, and parents too, as I've been finding out lately. There's always the risk of skinned knees and scraped elbows. So far, my daughter has been taking this rite of passage in stride, and is slowly advancing her solo distances daily. Sure, she seems a bit unsure at times, but with guidance and a little practice she'll soon be breezing up and down our block with that natural ease we all know will come.

That also seems to be life with running. I've been running regularly literally my entire adult life. You could say it runs through my veins, as my father was also a track runner in his earlier years. I began in the mid-80's along the lake roads where my family lived in northern Minnesota. While I didn't run solely for the sake of exercise alone, my outings did provide me many a chance to think and reflect. I guess it seems running always helps to see things more clearly. Maybe it was my chance to find that freedom and some sort of adventure that a teenage boy typically seeks.

Now, lest you begin to think I was born to run, I actually wasn't. From the beginning, you could tell I was not a very proficient runner at all. My stride was too long, my breathing became too easily labored, I went out too fast in the beginning of my races... if you were to name it, I'm sure I must have encountered it in some fashion or another. In fact for many years, even after my first marathon a couple weeks after graduation, I somehow struggled to find where running became less of a chore and more of an enjoyment. But with even all the sweat and the pain I endured, I still found that it provided more benefit than I could understand. It gave my life balance.

My point is, running isn't always easy. And I know from experience that it was never designed to be...unless maybe you're a world class distance athlete. It is a constant challenge. Every day is different…the weather doesn't cooperate, you have a nagging injury, you don't get the PR you were looking for at your last race, your desire to run or train begins to wane, your dog ate your favorite shoes, etc. I have experienced them all at one point or another (except the part about the dog.) But somewhere along the way I've learned to ride the bike. Basically, I stopped thinking of running as being work, and started thinking of running as being an opportunity. That's when it started being enjoyable, it started being fun. Now, I consider running my chance to do so much more than I could do.

My guess is, there are many runners out there will agree that running can actually be relaxing; that it has the ability to ease the pressures of a bad day or bounce you back from ills of everyday life. From my experience, I know there are days where a 10-12 miler can magically loosen up the tension I've been feeling all day. Sounds crazy, but it's true.

One rewarding aspect I've experienced recently is teaching others the rewards of running and racing. You see, the cool thing about being a runner is that you always have opportunities to assist and show others the benefits of running. Be it volunteering in a local race, possibly directing your own race, or just accompanying a friend through a few of the hard and lonely miles.

There are just so many ways to enjoy life with running. What makes running enjoyable for you?

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.