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.

A Minnesota Winter

Alright, is it cold enough for ya? Yeah, thought so. I'll have to admit, I've been hibernating for a while now. I guess it's due to the semi-permanent blanket of frigid temperatures our area has been experiencing for far too many consecutive weeks now. And although it may be premature of me to be making this call, my instincts are telling me that we are finally about to experience our first traditionally cold, snowy one. Finally, after the "warmer" winters over the past few years here in central Iowa, a REAL Minnesotan winter!

It's cold outside ... okay more like freezing actually. But we runners must remember that even this type of weather shouldn't stop us from getting out there. Sure I enjoy hibernating inside, all warm and cozy with the wife and kids, but like I've stated many times you need to be prepared when you run in this kind of weather. The month of January has definitely proven to me that I need to take my own advice.

The truth is, cold weather CAN negatively affect your performance and recovery. If your body never truly warms up that means you're running on cold muscles which can increase the amount of muscle trauma. More muscle trauma means more aches and pains and a longer recovery. Although there are a host of reasons you may have struggled on your recent long run, it most certainly could have been related to the colder temperatures.

The good news is there are plenty of strategies for running long in the cold Minnesota winters. And you can do it while reducing aches, pains and prolonged recovery. Here's a few tips Runner's World recently published that I think many of us runners need to be reminded of:

• Keep your body warmer by adding an extra layer on your legs. Many runners wear one pair of tights, but when the temperatures drop you can keep your legs warm by adding a wind-proof layer. I've found when running in extremely cold temps that wearing tights (loose or tight) plus a wind-proof shell pant blocks the wind and traps a layer of warm air around your legs.



• Temperature is relative. If you are from a warm-weather climate like Georgia and not use to cold runs, you may need to add extra layers at temperatures at 40 degrees and below. Runners that adapt and are use to colder climates may not add that extra layer until it drops below 30 degrees. Plus, every person is different. It's interesting that I have seen many runners successfully train in shorts all the way down to 30 degrees. Not me, I'd freeze.



• Find a wardrobe that works for you and keep track of it in your log. That way you will know what to wear in any kind of weather. That information will also be useful if you travel to a race that is colder than normal.



• Take a warm to hot shower prior to your long run when the temperature is cold. It will warm your muscles, wake you up and better prepare you for the colder temperatures. Consider it a pre-warm up. You'll feel a difference in your performance and you're running buddies will appreciate you smelling fresh on the trail.



• Warm up thoroughly with at least five minutes of power-walking. That is, walk very briskly to warm your muscles and prepare for the upcoming high impact run.



• For cold, windy days select a course where you run one way with the wind at your back. Your body will be warmer and your pace a little more swift. If this isn't possible, run the first half of the long run against the wind and the second half with the wind at your back. That way you won't risk building up a big sweat and then freeze finishing the second half with the wind in your face.

Race Report: 2008 Living History Farms XC

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Be sure to check out the Des Moines Register video.

Running in Snow Motion

Yet again, for the umteenth-time this winter, we've received a generous scoop of both snow and ice in our wintery sundae. Yesterday we intially saw a nice drizzling of rain in our area, but this was quickly followed by about six or more inches of fresh stuff. Suffice it to say, this little mix became quite the thick and heavy component making for a full day of snowblowing and old-fashioned shoveling. Not only did I need to dig my own driveway out more than once, but I teamed up with my brother to tackle both his and our father's as well. So, in exchange for wearing winter boots rather than my running shoes, I'd say I got in a fairly decent workout of around three hours outside overall. Tough wet work, to be honest.

Alright, the good news is that I still got in a "workout". Beings it was slick enough for my four-wheel drive vehicle to spin donuts in the street with apparent ease, I felt it was appropriate that I curtail training for the day. However, activity is still activity nonetheless. According to the Surgeon General's Report on Physical Activity and Health, 15 minutes of snow shoveling actually counts as moderate physical activity. They claim we all should aim for at least 30 minutes of moderate physical activity of some kind on most days of the week during cold winter months. So, for those of us shoveling folk in the midwestern states, as well as a few spotty areas in northern Minnesota - and most of general Alaska, I'll guess we've sufficiently peaked in our cumulative activity totals for the season. Wa-hoo ... now, where's my golden shovel trophy?

The bad news is, I still need some decent aerobic exercise in spite of this weather. Personally, I've sacrificed far too many days to my shovel this winter, and the weatherman just stated there's more on the way. To be honest, I'd much rather be playing outside, rather like the picture above suggests, than clearing snow. But I suppose that doesn't get the job done, does it?

Shoveling snow is decent, strenuous exercise. I truely believe this. However, as many of us know ... it still doesn't beat a good solid run down those local snowy paths. Besides, postponing any running during this season is something I dislike. It's about as disappointing as standing forever in line at the amusement park only to be turned away when the ride operator has you stand next to that funny heighth measurement thingie and tells you you're just a fraction too short. You wait so long to enjoy the thrill, only to have something else delay it. Gosh, maybe I should have kept that treadmill I so hastily rid myself of years ago? Man, I wish spring would get here.

As we wait for our favorite foot trails to thaw, check out this bit of 'outdoorsy' humor to end your day on ... at least I found it humorous when I watched it. Here's hoping for a run tomorrow.

Run hard and run long.

More Snow on the Way

That's correct, we are in the middle of yet another snow. There's already an inch or two of accumulation from today's winter mix and we're still seeing more snow fall. And, if the meteorologists are correctly predicting the outcome, we could be wallowing in as much as 7-10" of the white stuff by tomorrow morning. Guess I'd better not put away those sleds just yet.

If this keeps up, it'll make for some ideal ski conditions this weekend ... though too bad I don't own a set.

But I do have my trusty pair of YakTrax-Pros! Here are a few photos from my afternoon run, just as the weather began rolling its way into town. Stay warm and run hard.

Winter Biking Tips

Welcome to a new year! I've been incognito for a few days here, as my cold continues to rage onward, but I am excited about getting back outside to my passion of running now that the weather is finally reaching above single digits. It seems that every weekend, except this one, has included significant accumlations of snow and artic temperatures. Just crazy! And I'm just dying to get out and try my new YakTrak-Pros!

In fact, I have been considering pulling my mountain bike out for a few snowy trips around the local lake trail. I really admire those who bike during the winter. They really are die-hard, winter weather enthusiasts. We are fortunate to have a great rider's group around here, with plenty of seasonal rides and races to participate in. They also have a solid base of riders who devote themselves to cold commutes to and from work via bike all winter long. It's something I've often considered doing myself.

In the spirit of those who brave the wintery months one two wheels, I thought I would share some tips to safe winter bike commuting:

1. Follow the plow
   Unbeknownst to many summertime riders, bike trails are regularly plowed in many major metro areas.



2. Ride straight
   Believe it or not, the medium during most winter commutes is often the same dry pavement as in the summer. Sand, salt, sun and snowplows eliminate ice and snow from roads in the days after a storm. But for slippery stretches riders should slow down and stay loose. Brake only on the rear wheel to avoid spinouts on slick surfaces. And be prepared to take your feet off the pedals if the bike starts to tilt.



3. Watch out
   Cars are less aware of bikers in the winter months. Ride defensively and make eye contact with drivers.



4. Choose the right ride
   Don’t use your $3,000 LeMond or full-suspension mountain bike in the snow. Sand, salt and grit can destroy suspension and gears. Instead, go with an older bike you designate for cold-weather use, adding fenders, bright lights and winter wheels. Many cyclists employ single-speed models in the winter, as they have fewer moving parts and require less maintenance.



5. Cold and clean
   Unless you plan to clean it off, keep your bike cold and store it in the garage. A room-temperature bike in new snow can cause ice to form on brakes and gears more easily. Also, keep your chain and gear cassette lubricated for best operation.



6. Go studs
   Carbide-studded tires can increase grip on snow and ice. Many cyclists swear by them.



7. Protect your core
   Any outdoorsy person knows that layering is the key to staying warm and managing sweat in the cold. The best configuration for biking includes a wicking base layer on top followed by an insulating fleece or similar mid-layer, then topped with a waterproof and windproof shell jacket. For the legs, use long underwear topped off with a shell pant.



8. Heads up
   Jacket hoods are a no-no, as air funnels in as you move, inflating a hood like a sail. Instead, riders wear balaclavas and sunglasses or ski goggles. Tight-fitting (but warm) fleece skull caps are popular. Top it off with a helmet, perhaps sized larger in winter to fit over all the insulation.



9. Warm hands and feet
   Switch out gloves for mittens or bifurcated “lobster”-style handwear, which keep fingers close together and warmer. Winter boots, not bike shoes, are best for the coldest days, but use platform pedals with aggressive tread for good grip as you crank. Above 20 degrees, many riders get away with bike shoes, employing neoprene covers to add insulation and buffer warm air.



10. Use public transit
    Many metropolitan trains and public busses allow bikes, letting riders surrender on the worst days and hop a ride home. Bike near a bus route and you have bail-out points should the commute prove too long or laborious in the snow.