The Process Of Endurance

It's almost here ... the brand new year of 2008. Almost time to close a chapter to a year full of memories and accomplishments, and open a new book full of promises and hope. For some time now I have been contemplating what my New Year's resolutions should be. And up until today, I've been ready to set forth on a fresh course of resolve and determination. That is, until I heard today's sermon at church and decided to take a slightly different route this year.

Traditionally, resolutions are known as the inspired intention of making a decision to act upon an action or course of action. In simpler terms, it is us setting our minds to do our best to accomplish something during the year to come, though usually without real firm conviction thrown in. Oh, we know we have good intentions to achieve the results we'd hoped for, but most times the list we create before (or sometimes after) the clock strikes midnight on December 31st ultimately sits pinned to our bulletin board amidst a medley of notes with hastily scrawled phone numbers, a cluttered calendar filled to capacity with handwritten events, a rare but prized photo of the kids actually hugging one another, and this month's list of pre-school and church activities. Believe it or not, about 80% of all New Year's resolutions will be broken by Jan 31st. Mainly because most involve daily committment to behavior modification, experts say.

Now, please do not assume I am speaking for all the resolution writers out there. I know there are many of you who commendably follow through on these with precision and merit. But for the rest of us humble action-seekers, I myself included, these seem to become only faded memories but a month or two into the year.

However, today I learned about the process of endurance. You see, endurance is a resulting factor of clearly defined goals. Just like running a marathon, the goal may be to finish the entire distance. But without endurance, you'll never reach the end. And goals, to me, are endeavors that need to be beyond intention. Pair them up and you have a better ability of focusing and achieving.

So just what is the modus operandi of endurance, and how can we use it in our normal and spiritual lives? Here are a few key things to remember about going the distance:

1. Struggle is normal: There's a good saying out there that if it wasn't difficult, it wouldn't be worth it. That's true. There is a "struggle" in most everything we do, from changing the oil in the car to finishing a marathon. But here's the shocker: it's normal and it's part of life. In I Peter 4:12-13 it says, "dear friends, don't be bewildered or surprised when you go through the fiery trials ahead, for this is no strange, unusual thing that is going to happen to you. Instead, be really glad-because these trials will make you partners with Christ in his suffering, and afterwards you will have the wonderful joy of sharing his glory in that coming day when it will be displayed."
   
   
2. Endurance requires focus: Here is where the 'clearly defined goals' part comes in. Focus is integral with achieving desired results. I mean, who wants to reach the big playoff game only to end up dropping the ball on a crucial play? We cannot lose sight of why we came, not for a moment. In Phillipians 3:12-16 we learn that focus is constantly required. (Vs 12) "but I keep working toward..." = focus. (vs 14) "strain to reach the end..." = again, focus. (Vs 16) "be sure to obey the truth we have already learned..." = once again, focus.
   
   
3. Endurance means never give up: This is ultimately where an endurance-fueled goal supercedes a resolution any day. Nobody wants to be a quitter, right? When you allow yourself to set goals with a desire (not just a resolution) to actually see the results, it doesn't matter if the going gets tough -- 'cause the tough have endurance to get going. 2 Corinthians 4:8-9 says, "We are pressed on every side by troubles, but we are not crushed and broken. We are perplexed, but we don't give up and quit. We are hunted down, but God never abandons us. We get knocked down, but we get up again and keep going." It's like that 80's song "Break My Stride" which goes something like, "ain't nothing gonna break my stride, nobody gonna slow me down, oh no, I got to keep on moving... " We need to keep moving, striving towards the goal, straining to reach the end of the race and receive the prize for which God is calling us for.
   

So, why have I decided to ditch the resolutions this year? Because I want something more substantial. I want to place my efforts, my endurance, into goals that touch not only my life but also those around me. I want to focus on decisions that go beyond the typical, that help to affirm Christ's position in my family.

A huge thanks to Pastor John for the message today. I really think I found some applications within my own life. Now, to the task of rewriting my resolutions to become goals of definition.

Welcome to Frostbite Falls

As ultras go, the Arrowhead 135 Ultramathon is an odd event, more akin to an Alaskan sled-dog epic than a century bike ride or triathlon. Widely considered Minnesota's most extreme endurance race, the race kicked off its fourth annual trek Monday, and requires competitors to combine athletic strength with survivalism, sending cyclists, trekkers and skiers solo and unsupported along the race's namesake 135-mile remote and rolling course.

You are given 60 hours to complete the course via one chosen mode of transportation - foot, ski or bicycle in the snow. You get a map at the start and follow a trail that fades in and out -- with forks and intersections mostly unmarked -- and a spinning compass needle as your sole guide.

The Ironman this is not. No one is in the woods to cheer. There are no water stops or hand-out energy gels. On the Arrowhead Trail, you haul all your own food and gear. You melt snow with fire to make water. You sleep, if need be, on the ground, a black sky above, stars pricking through, wolf prints in the woods out beyond your packed platform in the snow.

Most racers never finish, 60 percent surrender somewhere along the route. Last year, when the temperature dropped to minus-35 degrees during the night, only 10 of the 46 starters crossed the finish line at a lodge on Lake Vermilion, 135 miles and many cold hours down the line.

The natural beauty of the North Woods is a top draw for Arrowhead racers. Competitors come from as far away as Brazil and as nearby as Ely. Birch, pine and poplar trees make up most of the scenery, but frozen rivers, ravines, lakes, bogs, huge ridgelines, cliffs and slopes so steep many racers have to push their bikes up them create a course of ever-changing Ice Age-era topography.

Though maybe not suitable for your average, everyday runner, the Arrowhead 135 Ultra is a tough-as-nails race that will take you to the edge of your endurance limits and beyond.

But it's the kind of ride you'll likely never forget.

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.

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.

Ready To Roll

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

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

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

See ya'll soon!

The Race Of Life

The past week has been a blur for me in many regards, and I have inadvertently neglected the blog. It's just that I've been feeling fairly odd for the last couple of weeks and know that I am still not 100% with my health yet. Yeah, something to do with the possible side effects of the previous medication for my earlier strep throat. I have been to the doctor a few times now and they are running some additional tests to help rule out other possible bacterial infections. But I can only take so much of the blahs and busied myself over weekend with everything from yard work to winterizing and storing our camper. It felt so good to get outside and relish in the warm sunshine. I know these types of days are getting scarce now, and I've needed the chance to get things ready for the colder season that's coming.

Another activity I recently had to put on hold has been my running. Okay, if you're a runner yourself you know how tough this can be. Try curtailing the one daily activity that you love doing the most and see how you feel…in a nutshell, it's been strange. Not only that I haven't been out there pounding the pavement and trails, but it has been odd not having to constantly wash my workout clothing as I normally do at the end of each day, or consistently jot information down in my running journal as a way to keep track of mileage, time, and route data. So odd, in fact, that I couldn't stand it a minute longer and had to pull my running shoes back on. That's right, I'm back running…finally. Though I was cautious and kept the afterburners turned all the way down yesterday, I was able to crank out a respectable 5.75 miles. Oooh, it felt good. I chose a route through some of the most beautiful scenery downtown Des Moines has to offer. I just love this time of year…the vibrant and endless fall colors, the cascading leaves to run through, the brisk air with that hint of winter scent. Nothing like recharging the batteries. I think it allowed me to feel like I was still dedicated to my love for running; that it hadn't been forgotten or hadn't forgotten me. It was just what I've needed to help me feel normal again.

Reminding me of dedication is one of the great mega-distance runners of our time, Dean Karnazes. Dean has completed many spectacular feats, such as 50 marathons in 50 states in 50 days, and running 350 continuous miles. I mean, this guy is built for ultra-endurance and ultra distances! Not only does it require phenomenal physical strength and stamina, but also endless and relentless training. It takes dedication, and he appears to be the epitome of this trait.

Remarkably, our approach to our spiritual fitness & dedication should be quite similar. Oh, it may not involve the same pain as running the Badwater Ultramarathon, an extreme 135 mile course that begins at 282 feet below sea level and finishes at an elevation of 8360 feet, but it does require serious focus and dedication. You see, God wants us to train not only our bodies but also our minds. In 1 Timothy 4:7-8, Paul writes, "...train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." The goal here is not spiritual muscle-flexing but godliness - a life that is pleasing to the Lord. Ultimately, God wants us to be prepared to serve him.

Running is an excellent way to train our bodies to be healthy and able, ready for whatever marathons we may run. Prayer and studying the Word also trains our minds to be strong and focused, ready for His service.

How well we train greatly affects how well we run our race of life. - David C. McCasland

Key thought: Godly exercise is key to godly character.

My Bags Are Packed…Let's Roll!

As you can see, my marathon bags are nearly packed and ready to go. I have yet to throw in a couple of items before they are complete, primarily our flight & hotel itinerary and my shaving kit, though I will likely perform a hasty, last-minute final check before heading out to the airport early tomorrow morning. And I do mean, early...as in our flight to NYC leaves at 5:00am? Big ole yawn.

Through my calm exterior I can tell the realization is beginning to sink in that, in just a little over two days, I will be running with a world-record crowd of nearly 40,000 other runners as we elbow our way from the Verrazano Bridge start on Staten Island, all the way to Central Park finish in downtown Manhattan. For 26.2 miles I will be experiencing firsthand the thrill this grand and majestic race, as it weaves us over five landmark bridges and through five historic city boroughs. I know my anxiety level will be high the morning of the race, as expected, but I'm hoping the three or so hours I will spend at Fort Wadsworth waiting for the marathon to begin will provide me a chance to relax and some time to reflect on what it took to get me to this moment.

From several sources, including Weather.com web site, all signs are pointing towards wonderful weather for the race on Sunday. Lows in the upper 30s, highs in the upper 40s to lower 50s, with light winds and a mostly sunny sky. Perfect, as most marathoners would say, for running fast times.

One of my hopes during the marathon is to see my lovely wife, and our friends who will make the journey with us, sometime during and just after the race. Their plan is to find me just after the 16-mile mark of the race, as I cross over the Queensboro Bridge from Queens and head north on First Avenue towards the Bronx. I know this point in the race will possibly be a crucial time for me to just recognize a familiar face in the crowd, as the race begins taking runners into its final miles. Though I have run and finished many marathons over the years, I know that finishing the final 6-10 miles are always the toughest for a runner. And New York City won't be any different, as I've been told that the course gets challenging as it winds it way over the final couple bridges and, lastly, through the hills of Central Park. Then our final challenge will be to find each other in the throngs of the over 1 million well-wishing spectators. Fortunately, the 1-2 mile post-race walk will give my legs a chance to stretch out some, but I know it will be great when I finally see her.

Personally, I don't know what finish time I'll receive -- there are so many factors involved with running the New York City Marathon for the first time -- but my goal is to finish close to around the 4-hour mark as possible. Of course finishing in under four hours for my inaugural NYCM would be wonderful and all, but I'll take whatever is given me. I'll just hope and pray I will do my best. Honestly, I want only to finish knowing that I have given it my all and have "run with endurance the race that is set before me (Hebrews 12:1).” To hopefully have a wonderful experience of the marathon, and of siteseeing in New York City, while sharing it all with my wife. That would make this trip the best.

Before leaving, I would like to thank all the family and friends who have or will support me this weekend. I really appreciate you all being there for me and this crazy endeavor. You all make it worth while.

So, the question is...am I ready? Ready to run with this insane amount of runners? Oh man, you bet!

I'll see you all when I get back on Tuesday.

Now, let's roll...

Kicking The Habit

Hasn't time just flown by this year? It's hard to believe we've finished October and already are a week into the month of November. Before we know it Thanksgiving will be here, with Christmas following only a few scant weeks after. And soon, we'll be turning the page on yet another year.

Whether we like it or not, it's almost time to begin thinking of our New Years resolutions. You remember, those goals we resolve to act on with good intentions and determination throughout the course of the upcoming year? I guess I just happen to be a believer that setting goals are a healthy way of directing your effort, whether to ultimately achieve a desired result or to at least persuade you to move in the right direction necessary. And, if we realize it or not, they can also provide a strong motivational influence for others to do the same themselves.

One of my earlier 2007 resolutions, aside from completing my two marathon goals (Grandmas Marathon and Des Moines Marathon) or finally finishing that basement remodel my wife has been waiting patiently for, was to lose a little weight and tone up my build some. I know doing this will ultimately benefit not only my running, but could also give me just a bit more endurance when my kids engage me in their marathon wrestling and roughhousing sessions. Ah, to have the upper hand for once - LOL. Now, I haven't achieved all of the goals I'd intended for this year, but this particular one I've made some fairly good progress on throughout the summer months. Likely because I don't mind running frequently in hotter weather. But with winter coming up, I need to readdress this goal so I don't fall back to where I'd been before. And hearing recently how a few of my friends from Runner's Lounge have taken on a holiday weight loss goal for themselves, I must admit I'm feeling the motivational influence.

You see, if I really want to kick this weight loss/toning up idea thing into gear, especially with my winter running season drawing near, I need to get serious. And I know of one way to face this seriously ... I need to quit my soda drinking habit. That's right folks, I'm going sans soda (yes, us Minnesotans like to refer to pop as soda - grin). Alright, you might chuckle a little when you first hear that simple declaration, but it really is a big deal to me. And possibly it should be for you, too. Not only is soda found to be high in calories, but there are many abnormal health effects sugar and caffeine can have on your body, such as dehydration, calcium reduction, and body metabolism interference. I just figure my daily intake of Mt. Dew has truly become a vice, and is obviously not helping me with my intentions of better health. It's time I make a resolution to assist an earlier resolution. It's time to make a difference in my life … for the better.

Here's how it goes: my initial goal here is to voluntarily remove soda from my diet completely for one full week beginning tomorrow. If I can successfully complete this, my guess is I will no longer have the caffeine cravings to continue the habit. Simple, right? Hey, I know nothing is ever that effortless, but I'm planning on giving it my best shot.

Check back this week to see how it goes … and stay tuned as I begin to discuss and shape my running goals for the 2008 season.

Photo by Tripcart

Changing Perception

"Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results." - Anon

It's interesting how easily human perception can change. One moment you're focused on a singular point of view, and the next you feel you have completely opened your eyes anew. I find it an all too familiar component to the art of marathoning. Mental attitude is crucial for marathon running, and if you can cope with the stress of hitting the wall, you are more likely to endure the race and run to your full potential. Sure, you may be very fit, but if you are not psychologically prepared you may find the race overwhelming. The key to success seems to be linked to your expectation of performance or perception of outcome.

I've just come back from short, enjoyable vacation with my wife in southern Texas. We spent the past week with her grandparents who live in the South Padre Island region, leaving our two younger children to have a delightful time in the care of my parents. The weather was unbelievably beautiful, consistently subjecting us to sunny days and 85° temps with frequent warm southern winds that gently rocked the palm trees overhead. Each day was filled with some new experience or excursion, like leisurely walks along the coastal beach picking up multitudes of shells, wandering through endless outdoor food markets filled with the aromatic smells of fresh fruit and appetizing local specialties, an interesting exploration over the border into Mexico to learn the art of bartering in order to pick up a few genuine souvenirs, and enjoying tasty, authentic Mexican fried ice cream with my dreamy wife.

Up until lately, it seems my life has really felt like I've been running a marathon in all ways. Everything pulling me one way or another .. feeling my endurance getting low and my mental attitude slacking. Even my training has taken a bit of a drastic dive. And with each Midwestern storm the snow seemed to pile everything higher and higher.

I guess, in a way, to say this trip was relaxing is a bit of an understatement.

In Psalms 28:7, it says, "the Lord is my strength and my shield; my heart trusts in Him, and I am helped...my heart leaps for joy and I will give thanks to Him in song. " So, God, I just wanted to give you thanks for changing my perception ... I needed that!

Monday Run-Down

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

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

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

Primal Quest 2008

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

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

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

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



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

Interesting Facts to Run On

Besides being an excellent method of increasing aerobic/cardiorespiratory fitness, as well as muscular endurance, here are some other amusing facts about running.

• The average runner's feet strike the ground between 1,500 and 1,700 times per mile.
  
  
• When running, loads equaling 1.5 to 5 times body weight are absorbed by our bodies.
  
  
• Running does burn more calories per unit of distance (mile, yards, etc.) than does walking the same distance because of the physics involved in breaking the bonds of gravity. With walking, one foot is always on the ground, but when running both feet are temporarily in mid-air.
  
  
• World's fastest mile time for a man is 3 minutes, 43 seconds, and for a woman is 4 minutes, 12 seconds.
  
  
• Runners burn about 5-10 calories per minute.
  
  
• Running is an excellent form of cardiorespiratory exercise benefiting both the heart and lungs.
  
  
• Running is also great for our minds. The stress-relieving effects of running are well documented - thus the "runner's high" often experienced after a good run.
  
  
• Running shoes should only be worn for about 500 miles. They lose most of their shock-absorbing capabilities at miles exceeding 500 or so. If not replaced, injuries such as plantar fasciitis, ITB syndrome, shin splints and chondromalacia (runner's knee) may soon develop.
  
  
• Women tend to burn less carbohydrate and more free-fatty-acids for fuel than men, which equals more efficiency.
  
  
• On average, women also tend to make better high-mileage runners than men because of utilizing more FFA's for fuel and having a higher long-term pain tolerance.
  
  
• The world's fastest marathon (26.2 miles) was run by Haile Gebrselassie of Ethiopia at the Berlin Marathon in Germany on Sept. 30, 2007. His world record time was 2 hours, 4 minutes, 26 seconds.
  
  
• Dean Karnazes ran 350 miles in 80 hours and 44 minutes without stopping (2005), ran fifty consecutive marathons in fifty U.S. states in fifty consecutive days (2006), and went 128.75 miles in 24 hours on treadmill in NY (2007). I'm guessing he would have kicked my high score in Pole Position back in the day, too ...

Catching Up

Wow, time really does fly when you're busy. Not to mention, it seems that blogging unfortunately begins to take a backseat when summer life revs up.

Yeah, I've noticed...I haven't had an blog entry in the last couple of weeks. That's just so wrong in so many ways, and I'm sorry. In my weak defense, it isn't that I have been purposefully neglecting my online habit. It's only that I've been deluged with so much lately. For example, here are how my past week or so has been filled recently:

• Both my kids, Hannah (5) and Joshua (3), began their year-round school programs in the past week or so. Hannah is officially a kindergartner, enjoying all her new school has to offer (particularly both art and music classes) and giddily riding the bus with her little friends to and from school. We are very proud of her and her big accomplishment! Joshua, the big boy that he is, launched his school career by attending his first preschool class last Wednesday. Needless to say, he quickly found a home with his little classmates and is loving the new experiences. Both in school already? Sigh…time sure does move by fast...
  
  
• More & more camping...you can never spend enough time camping during the summer months. This year certainly has not been an exception to that seasonal rule. I think, if I'm counting on both my fingers and toes correctly, we have camped as a family a total of 19 days now this year. That's enough for my kids to continually ask the silly question of, "so are we sleeping at home or in the camper this weekend?" And believe me, they would rather sleep in the camper if they had their choice! Of course, the Minnesota backwoods have been our favorite by far this year, but we're always on the lookout for new state parks and campgrounds to explore.
  
  
• The county fair started up last week and we spent a fun-filled night entertaining both the children and ourselves with smelly excursions through the livestock barns and 4H buildings, while also sidestepping gracious amounts of mud and animal manure along the way. We were obviously thrilled to attend an outdoor exhibition of horse pole-racing, eat our weights in delecable fair foods (BBQ is still my favorite), and spend an unlimited amount of time with the midway's kid rides. I cannot believe my little girl loves riding both the Zendor (you know, the one that uses centrifugal force to keep you in your standing position while it tilts 90 degrees?) and Scrambler rides...awesome, just like her Dad. Let's just say that was a LATE night for us all.
  
  
• The annual National Balloon Classic has started once again. For a week each year, our city plays hosts to one of the most beautiful array of hot air ballooning events this nation has to offer. Close to a hundred of these take off in our skies daily for tournaments of skill and mastery, as well as a few special nights filled with stunning "Fire in the Sky" visual displays for the oogling masses. And I've been lucky enough to have been chosen again as a balloon chase volunteer by a good friend of mine and his balloon crew for the second year in a row. Though it is tough work for roughly 5-6 hours each evening, the experience is priceless. I mean, where else can you have the chance to be so up and close with these beautiful behemoths and not pay hundreds of dollars?

As well as my house-sitting for my parents home while they were away visiting my sister in Los Angeles for two weeks, a parade and craft show on the square for the balloon celebration, trying to stem whatever flooding might still occur from the uncharacteristic rainfall that is still soaking our state (I won't even go into what I found the cause to be for my basement woes and the nasty fix it is needing), and a seemingly endless running schedule still pointing me towards my up-and-coming NYC excursion this fall, like I said...being busy is a fairly lame excuse, huh?

Okay, a few cool things I've learned about which us runners can look forward to…

• Here's a race for the world…it's the Nike Human Race 10K. Join a million other runners just like you for a worldwide 10K event like no other to be held on August 31, 2008. You can either run in one of 25 designated cities around the world (I'd prefer Paris to cornfields myself), or you can "just run" where you are. Be sure to see their web site for details on how you can join in.
  
  
• UltraMarathon Man is coming. What is this, you say? Apparently, endurance athlete Dean Karnazes has made a movie about, what else, running. It involves 50 Marathons, in 50 States, in 50 Days. I'm sure many of you have already heard something about that recently. The movie features Dean in his attempt to cover the unhuman distance in an insane amount of time to raise awareness for youth obestisty as well as inspire thousands across the country to join him along the path and take "the next step." For a quick peek at the upcoming theatre release, check out the video below.

Tips For Winter Running

As I look outside, I see this weekend's icy mix already beginning to creep into the area. And to help me better prep for cold weather training soon to come, I've decided to tackle the concern of which seems to be on most runner's minds lately. That is how best to gear up for and survive a season of winter running. You see, when it's 20 degrees outside our common sense tells us to stay indoors where it's much more comfortable. But that doesn't get the job done.

Here are a few widely accepted recommendations to help your winter season be not only survivable, but actually enjoyable.

1. Have a plan and make it known - Most winter weather can produce treacherous conditions, which creates dangerous running routes. By letting someone know where you will be and for how long, you can be assured help is on the way if an accident occurs. Choose areas that are safe, well-lit, with low traffic. Along with it, bring some identification (personally, I run with a RoadID Wrist ID) and possibly a cell phone. If you choose to run in the dark, try running against the flow of traffic and wear light-colored clothing with reflective fabrics to be more easily seen.



2. Run with a friend - Though running alone has its own benefits, by running with a partner you'll have a built-in motivational source and have a chance to chat with someone along the way. This can also provide a certain level of accountability, otherwise known as the guilt-eliminator. Besides, it's safer to run in numbers.



3. Dress for the weather - Having the right apparel and layering makes all the difference in the world. Layering is the key to avoiding over or under dressing. A layer that blocks the wind, pants/tights and top that wick the moisture away from your skin and for the coldest of days a mid-layer that fits more loosely like fleece that insulates and moves the moisture from your base layer away from your skin. Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions. Which correlates closely with the next tip ...



4. Don't dress too warmly - As all runners know, over-dressing is easy to do. However, over-dressing in winter conditions can increase the risk of overheating or excessive sweat. By dressing for 10-15 degrees warmer than outdoor conditions (typically for me, this is the wind-chill temp) your body temperature can maintain some level of consistency. Try remembering the basic technique of base layer, insulator layer, and outer layer. Each serve a purpose for avoiding perspiration while being breathable. Depending on the wind chill temperature, you may not always need all three layers. Usually, two of the three layers are sufficient but this becomes a personal decision. Also check out the chart below for possible frostbite concerns.



5. Begin your run into the wind - A great trick of winter running seems to be starting your route by running into the wind. Not only does this allow you to avoid being chilled by colder air blowing in your face after you've been sweating, but you'll finish with the wind at your back and possibly speed your time.



6. Warm up gradually - On very cold days, it’s a great idea to do some exercises or warm-ups prior to going outdoors. You may walk around the house, jog in place, do some jumping jacks or pushups, etc. The idea is to head out the door already warmed up (not sweating) so the first few minutes or miles are not spent trying to warm up in an already cold environment. Remember, the body’s defense mechanism when it’s cold is to pull blood from the extremities to your core to keep the body temperature regulated.



7. Hydrate yourself - Like all activities, and especially for longer runs, drink plenty of water before, during, and after your running workouts. If you become dehydrated, the body has a much harder time regulating temperature. You need to remember that your body still loses a lot of water even if you aren't sweating.
   
   
8. Be wary of uneven surfaces - In cold weather, your muscles typically will not react as quickly. This can increase your chances of muscle strains and other injuries when running in snow or icy conditions. If your route looks particularly hazardous, possibly opt for an easier course or try some cross-training until conditions improve.



9. Change up your routine - It's bad enough running during the colder months, but even more difficult to get that long run in if there's inclement weather or poor surface conditions. My suggestion: be prepared to adapt to a variety of cross-training methods as needed. Only run half the amount you would normally run, but then spend the other half on an indoor bike, weight training, or pull out those old exercise videos. Either way, you'll maintain your strength and cardiovascular endurance until the weather outside allows your normal routine.



10. Have fun - Running in colder weather, with snow and sometimes ice, can be rather tricky and cumbersome. But if you're wary of the risks, dress warmly, and make it a point to run safely, it's a whole new world out there to enjoy. I'll admit, winter is possibly my most favorite time of year to head outside to run. Not only am I tackling something many people wouldn't dare try, but I am able to experience the beauty and stillness that only this season can offer.

Enjoy the snow outside, and be safe.

Race Report: 2007 Living History Farms XC, Part 2

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

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

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

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

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

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

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

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.