Running to Safety

Everyone knows that exercise is important. But while you are outside losing calories, you may be losing track of your surroundings. Exercise safety is an often ignored, important area of life. Here are some tips to ensure that the only thing in danger during your work out are those extra pounds:

Before the Run ...

• Try to get a running partner.
• Leave word with someone or write down where you plan to run and when you will return.
• Carry some I. D. and change for a phone call.
• Take a whistle with you.
• Be careful wearing anything that distracts you, such as a radio/headset/earphones so that you are completely aware of your environment.
• Avoid unpopular areas, deserted streets or lonely trails - and especially avoid unlighted routes at night.
• Vary the route and the time of day that you run.
• Run in familiar areas. Be aware of emergency phones and how they work, note the location of neighbors you trust along your route.
• Know where police are usually to be found and where businesses, stores, offices are likely to be open and active.
• Wear visible clothing and accessories -- bright colors, reflective colors, flashing lights, etc.

During the Run ...

• Always stay alert. The more aware you are, the less vulnerable you are. Think about possible escape routes in case of a confrontation.
• Take notice of who is ahead of you and who is behind you. Know where the nearest public sites are with some general activity - there is usually safety in numbers.
• When in doubt, follow your intuition and avoid potential trouble. If something seems suspicious, do not panic, but run in a different direction.
• Run clear of parked cars, bushes, dark areas.
• Run against traffic so that you can observe the approach of automobiles.
• If the same car cruises past you more than once, take down even a partial license number and make it obvious that you are aware of its presence (but keep your distance).

If Confronted ...

• Run toward populated areas, busy streets, open businesses.
• Ignore jeers and verbal harassment. Most importantly, keep moving.
• Use discretion in acknowledging strangers. Be friendly, but keep your distance and keep moving.
• Do not approach a car to give directions or the time of day. Point toward the nearest police or information source, shrug your shoulders, but keep moving. If you feel you must respond, do it while moving or where others are around.
• Do not panic. Do not run toward a more isolated area.

If Attacked ...

• Keep as calm as possible. Try to fix a description of the attacker in your mind.
• Do not show fear or plead - this intensifies aggression in most cases.
• Try to talk to the aggressor and look for an escape opportunity - a moment of indecision or distraction on the attacker's part.
• Do not fight or struggle with the attacker unless there is clearly no other way out, especially if you are untrained in self defense.

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!

Monday Run-Down

I hope everyone had a great fourth of July holiday weekend! Here's what happening in my neck of the woods...

• I spent the evening climbing with a few friends over at Wall-nut Creek tonight. It's a full-fledged climbing gym situated in an old converted barn near Ames, IA (see pic above)...quite a unique place. We practiced proper techniques and belay safety to be better prepared for our rock climbing trip to Colorado next month.
  
  
• We camped over the long weekend at Lake Red Rock nearby and really enjoyed ourselves. The weather was quite cooperative, for the most part, and our entire family member entourage had a great time watching the local parade and fireworks celebrations. A couple of friends who happened to be in town, and who will be joining Laura and I for the marathon trip to NYC in November, also dropped by the campsite for a nice visit.
  
  
• Hannah, my sage little 5-year-old, begins year-round kindergarten later this week. Although it seems a little unreal that she is actually starting school, I have no doubts she will adapt to her new schedule and enjoy it immensely. I just have to say that I am so very proud of her and of the beautiful young lady God is developing her into.
  
  
• Did I mention I have a cold? Well, I do. Of all things to pick up during camping this past weekend. I went for a quick run today, hoping to somehow burn off the cruddiness I've been feeling, but halfway through my hilly cemetery run I had to concede and scale my session back to a run/walk. I know I'll feel better in a day or two, but I'm kinda anxious about the 16-week NYC training schedule I'm preparing for right now.

Running Unplugged

With talk of many USATF sponsored races beginning to either strongly discourage or prohibit the use of personal music devices, it's a good time to stress the need for all runners to always run wisely. Let's face it folks, runners and drivers are much more distracted today than ever before. And with the seasons changing, and less daylight to run in than the day before, a runner just needs to pay closer attention to traffic or their surroundings. No matter if you agree with the new ruling or not, I still feel each runner should educate him or herself on the safety hazards associated with wearing headphones or earbuds. Because there are far too many scary stories dealing with runners whose headphones were turned up so loud that they were completely oblivious to their surroundings.

Yes I'll admit, listening to music once in a while sure helps the miles go by for me. It can be easily used to get you in the mood to run, encourage you to tackle a formidable hill when you're out of breath, or press you to go the longer distance during a workout ... music can be a strong inspirational motivator. But equally as important as learning to properly run with music ... is learning to run without the music.

I've heard too many stories of runners who say they could never attempt a race without their music player, because that is how they train. But little do they realize, they are actually restricting themselves when it comes to what many feel is the true nature of running, and that is experiencing yourself and your surroundings. My advice to them would be to do themselves a favor ... learn the art of running unplugged. Find simple gratification in what a solitary run can do for you when there's nothing else to listen to but the sound of the roadway and your footsteps. Or quite possibly the sound of your own thoughts for a few quiet, precious moments. Don't be chained to the music player, be devoted to the road instead.

To be honest, I love listening to music as much as most of you. But I have to admit, it's when I run without my iPod that I think I appreciate the purity of running the most. In whatever choice you make, run smart and run safe.

Photo by JupiterImages

Running On Ice, Ice, Baby

"I get no traction cause I'm running on ice,
It's taking me twice as long,
I get a bad reaction cause I'm running on ice,
Where did my life go wrong,

You've got to run, You've got to run, Running on ice,

Running on ice, Running on ice... "

— "Running On Ice", lyrics by Billy Joel

I feel the real tests of a runner's technique or ability come while encountering some of the toughest conditions, and winter has this habit of throwing some of the worst weather our way. Runners just need to learn to prepare and readily adapt to it. Easier said than done, it seems. It so happens that our area was hit with a nice, thick patch of icy rain this weekend. In some places, I heard it was an inch or more thick. In Minnesota, they call that "car-hockey" weather. While the ice-covered trees and fences all glistened like some classic Ansel Adams-like photograph, it was just enough to discourage most people's trips outdoors and keep families safely inside. Personally, I gladly postponed any thought of a mid-day run, instead enjoying a wonderful time inside of decorating the Christmas tree with my wife and cozying up to hot chocolate with the kids. Yeah, I know that running on ice-covered roads and sidewalks is practically unavoidable this time of year, but it just isn't an experience I particularly relish. And Saturday's weather made for a happy, comfortable little respite indoors … who could pass that up, right?

Now I'll easily admit, I enjoy a run in most all conditions. Give me heavy snow, driving rain, extreme heat, sub-artic cold, tropical monsoons … I appreciate them all. But icy sidewalks … well, that may be the only exception in my running playbook. I mean who really wants brave that treacherous icy obstacle course outside, where you literally have to claw and/or skate your way to the top of each and every hill? Sure, being able to do so successfully clearly demonstrates the utmost mastery and delicate combination of balance and timing, with a strange amount of luck tossed in for good measure. However, an icy failure surely brings about the real risk of slipping and falling, even spraining an ankle, or worse finding yourself literally skiing your way back down the hill towards a certain tailbone-cracking doom. But the fact remains, unless I want to resolve myself to an indoor season of life on the treadmill, I must tackle my fear of ice running.

Since I've apparently been in the mood for lists lately (see my recent posts — I'm slowly but painfully preparing for my New Year's resolutions), I thought I would try and formulate a better game plan to help increase my confidence of running on icy roads and sidewalks. Below are a few initial, random thoughts that came to mind as I traipsed over many an icy patch during my noon run in downtown Des Moines today. Interestingly enough, each potentially disasterous slip I avoided only solidified the list for me more. In fact, these tips could easily be used for snowy conditions as well.

1. Choose to run on snow instead — I will spend more time "off-roading" to help avoid those troublesome areas. Maybe this is where additional trail running can finally entice more interaction from me. Besides, getting off the sidewalks and running through the snow has its own benefits.
   


2. Stay wary of traffic — I will be careful and alert if conditions force me to run in the street. Deep snow may inevitably force me to share the roadway with the hoards of distracted holiday drivers, so I need to be mindful of running against traffic and constantly watch for vehicle intentions.
   


3. Shorten my running stride — I will try not to over-extend my body's ability to be stable by taking longer than necessary strides. Instead, I will decrease the distance of my footfalls to provide better self-control and reduce fatigue.
   


4. Run slower than I would in fair conditions — I will take my time while running on ice so that I may retain composure. This will help me to identify impending icy situations and more quickly determine a safer choice of route.
   


5. Be aware of my path, and where I am going — I will do my best to constantly stay focused on the route I've chosen. Conditions can change quickly, so I want to be sensible and alert enough to detect what dangers may be waiting ahead. This also goes hand in hand with having a plan and making it known.
   


6. Determine a better traction method — I will take time to research and possibly invest in better shoe traction options to improve my safety. Such as do-it-yourself screw shoes or store-bought trail shoes. I ran the recent LHF race in an old pair of Solomon XA Pro-2 shoes and they faired rather well through all the mud and rough terrain, but they can't obtain a solid grip on ice. However, I had noticed some Yaktrax Pro snow and ice shoe cleats at Scheel's recently, possibly a welcome Christmas addition to my winter running gear.

So, fellow winter ice and snow runners, have a little faith. This season doesn't need to force us to be a slave to months of treadmill-induced running. With a little wisdom and a bit of caution, we can hit the outdoors with assurance and poise; revealing all of the beauty this season has to offer. Run on with confidence.

Note: I'm well aware my wisdom of running is limited, so please feel free to leave a comment to this post if you have additional tips to share.

On Frozen Pond

Some of my best winter memories are from living up in 'da North' country of Minnesota, up near Duluth and Lake Superior. Those familiar with the territory may affectionately label this area as the "icebox" of the continental U.S. With good reason, as some of the coldest seasonal temperatures recorded have been captured in these upper regions. I'm sure our family experienced our fair share of them. I can remember quite a few nights huddled together around the wood burning stove in our little lakeside cottage home, car batteries frozen solid and the local roadways into town completely drifted over with snow. This was when a heavy blanket and a good supply of split wood really helped keep the mood warm ... literally.

One such north winter was full of especially memorable times. It was early December of my junior year of high school and I had just received a used 1980 Ford Fairmont Futura ... a two door, four-speed manual transmission, rear wheel drive beauty in a sporty two-toned blue and grey ... as my first official vehicle. Not only did it become my daily school transportation throughout the week, but it also served to ferry me to and from various youth group activities at our church some 15 miles away on weeknights and weekends. Additionally, it became the car of choice for various snowy outings by me and my friends. You see, since each of them had yet to score a car of their own, the Fairmont became our sole source of travel and winter-tainment.

On many a blustery snowy afternoon, my friends and I would load up in the Fairmont and cruise the frozen roadways in and around Cloquet, MN searching for the slickest and steepest roadways we could find. And there were plenty to be found. When one of daring proportions was located, we would proceed to challenge all laws of sensible driving habits, initially taught to us by our small town driver education class the past summer (interestingly, none of those films seemed to have a solid effect on any of us), and hold on tightly as we literally skated our way to the bottom of each hill. It was our Minnesotan version of "car hockey". Oh, many a laugh was had as we wildly careened out of control over glassy roadways and wooded lanes. Fortunately, we were blessed enough not to have encountered anything more than a friendly snow drift along our paths.

A much more tame escapade I remember involved the ice-road on the lake on which we resided. It had just finished a hard snow and a fresh layer 12-14 inches thick covered everything, including the winding backroads into the wooded area where our house was located. I happened to be spending the night at a friend's that weekend and learned the road home was virtually impassable. Rather than shack up an additional night or two while waiting for the roads to be plowed, I decided I'd try my luck the same way the local ice fishermen have always traveled during the winter ... by driving across the lake. You see, from our house perched on top of the hill, we had watched as dozens of snowmobiles and vehicles sped over the frozen surface daily. Knowing this was reasonably possible, my friend and I drove my Fairmont over to the local swimming area and entered the icy arena via the boat ramp. It was roughly a mile from there to the boat dock next to our house. Though travel on the ice was a little rough at first, as we neared the center of the lake our ride began to smooth out due to the constantly sweeping effect of the wind. Slowly we picked up speed, going ever faster and faster until we were soon pushing nearly 60mph. If you've never traveled on ice at this speed, let alone a lake of this proportion, it's an amazing experience. Noticing no traffic or obstacles ahead, and knowing a subtle trick my father had taught my brother and I while in a similar situation, I exclaimed to my buddy "hold on!" and simultaneously pulled the emergency brake and cranked the steering wheel fully over. In a split second, our forward momentum threw us into a frenzied spin of continuous 360° revolutions. With the speed we had been traveling, combined with the frictionless ice and powdered lakesnow the car kicked up along our corkscrew-like path, our icy commute instantly became a magnificent white-out to us inside the car. Faster and faster we spun, all the while laughing hysterically. After what seemed to be an eternity, our momentum slowly faded away and the snow that had been swirling around us now filtered down enough for us to notice we had traveled nearly a ¼ mile from the initial starting point of our rotation. With only a few hundred yards left to travel, we pulled in along side our moored dock and quietly parked the car, hoping my parents had not seen the harrowing spectacle from above. Oh, but what a ride!

Now, I feel the need to admit that the preceding incidents were likely attributed to my apparent apathetical lack of intelligent and rational driver/passenger safety. I was young back then and didn't have the full capacity to reason, as I do now in my more mature years. So I'll insert a quick note of caution here to my children, who will themselves receive their own driver licenses in approximately 10-12 short years: do not attempt to copy your father ... and if you do, do not let your mother or father find out until many, many years after. And to my shocked parents who might be reading this, I guess you had to learn of these shenanigans at some point.

Interestingly, there is an engaging television show now found on the History channel entitled Ice Road Truckers. It documents the unparalleled adventure of a virtually unknown occupation as extraordinary men haul vital supplies to diamond mines over frozen lakes in Canada's Northwest Territory that double as roads. Personally, I don't know if I could handle the type of dangerous conditions these guys do, however I can remember a time long ago when me and my trusted Fairmont traveled the "ice road" together one cold winter day ....