Stay On Your Feet

Running is an excellent form of exercise, yet subjects the body to considerable stress by placing extraordinary demands on an athlete's entire body. Each time your foot hits the ground, for example, it generates forces equivalent to at least three times your body's weight. Therefore, it is fairly important to do everything possible to protect your feet, ankles, knees, hips, and lower back vertebrae.

Below are considered the five most common chronic runner-related injuries, with tips for each to help you stay on your feet.

CHRONDROMALACIA (Runner's Knee)
Self-Diagnosis: Sharp pain underneath your kneecap.
Cause: A weak inner-thigh muscle makes the kneecap grind on cartilage.
Treatment: Gentle hamstring and calf stretches.
Recovery: Typically between four to six weeks.
Preventatives: Stretching of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles.

ACHILLES TENDINITIS
Self-Diagnosis: Tightness in the Achilles tendon.
Cause: Speed work or shoes with too much cushioning.
Treatment: Buy a firm shoe and a quarter-inch heel lift to insert under the insole. Stop stretching for two weeks.
Recovery: Typically between six to eight weeks.
Preventatives: Stretching of the gastrocnemius (keep knee straight) and soleus (keep knee bent) muscles.

SHINSPLINTS
Self-Diagnosis: Sharp pain near the shinbone.
Cause: Overstriding while running down long hills.
Treatment: Stretch your calf muscles, shorten your stride, and avoid downhills.
Recovery: Typically between two to four weeks.
Preventatives: Stretching of the gastrocnemius and soleus muscles.

PLANTAR FASCIITIS
Self-Diagnosis: Pain in the heel when you first stand up.
Cause: Overpronation and floppy shoes.
Treatment: Reduce mileage by 50 percent and switch to a firm shoe with a midsole that doesn't bend.
Recovery: Typically between six to eight weeks.
Preventatives: Stretching of the gastrocnemius and soleus muscles.

ILIOTIBIAL BAND SYNDROME (ITB)
Self-Diagnosis: Pain and inflammation on the outside of the knee.
Cause: Anything that causes the leg to bend inwards, incorrect or worn shoes, excessive hill running, running on cambered surfaces, overtraining.
Treatment: Reduce or cease training load and intensity. Properly stretch the ITB. Return to running gradually.
Recovery: Between three to six weeks.
Preventatives: Stretching of the ITB, quadriceps, hamstring, and gluteal muscles.

Overall, running injuries can actually be quite common. However, they can easily be reduced by following proper stretching technique and conditioning, wearing the appropriate footwear, and constantly staying aware of your running environment. As well, be sure to start your runs by being warm and limber - muscles are more pliable when warm. And try alternating activities to avoid overusing particular muscles.

Most of all, listen to your aches. Remember: when in doubt,
just under do it.

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.

Just R.I.C.E. It

Okay, so I'm a day late and mile short. I had already intended on blogging today about how to treat running injuries when I noticed Runners Lounge opened up the topic for discussion yesterday. Ain't it funny how great minds think alike? Anyhow, below is my take on it...enjoy.

Running is obviously good for your health, but it does raise your risk for sprained joints and strained muscles, not to mention other injuries. With springtime getting us out the door more often these days, it's imperative we use caution when stretching those winter muscles to their limits. But injuries do happen. And taking proper care of an injury in the first day or two after occurance can really reduce the time you're sidelined by it. If this does happen to you, just R.I.C.E. it!

What's R.I.C.E.? This stands for: Rest, Ice, Compression and Elevation. Let's break it down...

• Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.
  
  
• Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes. (Read How long to leave ice on an injury).
  
  
• Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
  
  
• Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

A reminder that nonprescription anti-inflammatory drugs (known as NSAIDs), including Ibuprofen, Advil or Aleve, may also help relieve your pain and swelling. But just be sure you don't give aspirin to anyone younger than age 20, due to the risks with Reye's syndrome.

After a day or two of the R.I.C.E. method, many sprains or strains will typically begin to heal. When your soreness and pain are gone, begin stretching and strengthening exercises slowly, then gradually increase these exercises until you are back to normal regimen.

Remember: If you don't see relief from your pain or swelling after 48 hours, be smart and make an appointment to see your doctor as soon as possible. It's better to live and run another day, I always say. Now, get out there and hit the trails!

Race Report: Drake Half-Marathon

Race: Drake On-The-Roads Half-Marathon
Distance: 13.1 miles
Official Time: 1:52:20
Watch Time: 1:51:12
Pace/Mile: 8:28

I woke up Saturday with one goal in mind: run my own race. No pushing the pace if it just wasn't there on the day. I just wanted to run a strong race and a smart race. Ultimately, I intended to see if my training was on track for a possible sub-4 hour at the upcoming Grandma's Marathon in June. With recently only logging an average of 18-24 miles weekly, and the half-marathon being my first race of the year, I was just vying for a finish in less than two hours. And, if things went well and my body felt like being pushed a little, it would hopefully be in the lower 1:50's. We'd just have to wait and see.

When I arrived at Drake campus around 7:00am, the weather was about ten degrees colder than last year's race, hovering at around 38 degrees. There was also a brisk wind coming from the west. Needless to say, it was downright chilly. But at least it wasn't pouring down rain like it had been for the race a few years back…now that was a race! So, even with the windy conditions, I knew the cooler weather would help the runners have a chance to lay down some decent time splits. I made my way down to the stadium area and began my stretching routine.

I think my only mistake of the day was jumping into the starting line pack further back than I should have. Not only did I have to shuffle towards the starting line for well over a minute after the gun had sounded, but it made for a difficult pace for the first couple of miles until the crowds finally thinned out. My first mile split came up agonizingly slow in around 9:15, so I found a couple of guys who were running fast and stuck behind them. By the time we hit the three mile mark I had brought my pace back down to around 8:30, and keep increasing slowly to make up for lost time. Down Kingman Blvd and onto Polk Blvd. Here the racing crowds split up, with the 8K runners looping back and the half-marathon crowd marching onward.

Leaving Polk Blvd and hopping over 56th Street, we next cruised through the Waterbury neighborhood. With its blend of hills and curves, as well as the two-mile ascension north towards Urbandale Avenue after, the race began to get a bit challenging here. Fortunately, after a quick evaluation, I was still feeling quite fresh and set my sights on laying them down as efficiently as possible. I made it a point to pass as many runners as I could along the way, while repeating my silly little mantra of "new-york-marathon" to help keep myself inspired.

Once we topped out in the Beaverdale neighborhood around mile 8 and began our trudge back south, I dropped my pace to 8:05 and set a goal of passing as many people as I could for the next two miles. Focusing on the person in front of me, I would pick them off one by one. All except for the couple of faster guys who kept themselves just out of my reach. Instead, I made them my sole focus for about a mile. But by the time mile 10 came around, I was beginning to feel a little stiff and decided to let them have their lead and stay out in front. Maybe I'd catch them another day. Knowing Kingman Blvd was coming up quickly, I eased my pace back a little and settled in for a consistent rhythm that would bring me home. This area is personally one of the greatest spots for me to run along, especially during training, and having all those people cheering and volunteers handing out water just provided me so much needed energy.

As we reentered the Drake area and turned north back onto 25th Street, I could finally see the finish line ahead. "Co'mon now, only a few blocks further", I told myself. Of course, this was it...my final chance to pass those two stubborn guys before I crossed the finish. They were already about 100 meters out in front of me as I began throwing my tired feet out in front of me over and over. But with only a block left to the line, I edged them both out and still somehow found a reserve of energy enough to enthusiastically slap high-fives to my kids as they cheered wildly with my wife from the sidelines. I then straightened my shoulders and charged over the finish line with a huge smile on my face.

I guess I am putting this down as my most evenly paced effort in a half-marathon race, though I don't have much to compare it to as this was only my second half-marathon ever. However, it was good enough for a new PR. I pushed myself to my limits, raced hard, and had a great time. Next up, Dam to Dam 20K in May.

Congratulations to all the Drake On-The-Roads Races runners! And a special shout out to Kent who finished just a few seconds ahead of me...I'll be gunning for you next year, buddy! :)

Cross-Training, Part I

Being a former triathlete myself, I laughed so hard when I saw the following video.



First of all, let me just go on record saying that this type of cross training is so wrong in so many ways and really should not be attempted. Secondly, soft paddles to the body don't truly reflect the actual open water experience of thrashing swimmer kicks to the head. Though, however crazy as it looks, the fact remains...it's a pretty accurate representation of what actually happens to a racer in a triathlon. And cross training your body (and your mind) is one of the greatest ways you can prepare yourself for that day.

Seriously though, I'm assuming it's fairly widely understood that most athletes can increase their performance by training in multiple disciplines. Performance in long-distance running can be greatly influenced and improved upon by many other exercises out there. Cross training not only gives your body the break it needs to recover from the constant pounding it receives from all the hard surface running it receives, but it can seriously help to reenergize a person. Even sports designed to increase flexibility, such as swimming, that require quick, agile, responses can improve your overall run.

Runners of all abilities have discovered the many benefits of cross training as a means to enhance their total conditioning and running performance. Yet, despite its popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon training is to complete a 26.2-mile event, not a triathlon.

Benefits and Purposes of Cross-Training

• Adds variety to your training and decreases the chance of burnout - It can occasionally be substituted for "easy day" of running (as an aerobic workout). It may also serve as an injury prevention measure. Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.
  
  
• Increases upper body strength - This is very important late in a marathon, as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills.
  
  
• Provides an additional means of burning fat - This is always important to the serious runner.

Precautions and Considerations

• Cross-training is not intended to replace running - In other words, don't substitute a three-hour bike ride for a three-hour long run. That's just plain dumb. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).
  
  
• Use common sense when deciding whether to add certain sports to your fitness regimen - Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements.
  
  
• Utilize rest days - At least one day per week should be scheduled as a complete leg-rest day. Particularly important, prior to your long run it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.
  
  
• Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging.

NYCM: Changes to the Start Process

Acting on feedback from runners, the NYRR will be implementing several changes to the start process of the NYC Marathon this year. Chief among them are the wave start and the baggage handling. With these enhancements to the system, NYRR hope that runners can look forward to the following benefits:

1. Reduced crowding and wait time standing in corrals,
2. Reduced crowding and wait time standing on the bridge, waiting for the race to start,
3. Reduced time to cross the start line (NYRR hopes that runners can cross the starting line within 6 minutes), and
4. Reduced crowding on the course and at the finish.

So what's the wave start all about? Instead of releasing a mass start of approximately 40,000 runners at one time, the field will first be organized into three separate start lines designated with blue, orange or green colors. Then each starting line will be broken down to 3 waves designated white, yellow or blue. There are 6 corrals within each wave - A to F. Each wave will have approximately 13,000 runners and will be released at 20-minute intervals. Wave 1 will begin at 9:40 am., followed by wave 2 at 10:00 am., and then wave 3 at 10:20 am. The runners will be allocated their "waves" according to their projected goal time.


I consider myself a fairly average-paced runner, so I'll likely be placed in either the Wave 2 or 3. Wave 1 would probably be assigned to the elites and sub 3:30 finishers. Runners fearing the loss of the unique starting experience - the firing of the starting cannon and Sinatra's rendering of "New York, New York" - need not worry as each wave will still have the same ceremony. The cannon will just see more action and Sinatra will have to sing a few more times!

Baggage handling is also being revamped. The UPS trucks will be parked near the entrance (in the open zone) to the Staten Island staging area to receive your checked-in baggage (in case you're wondering, only official clear goodie bags are accepted for deposits - I suppose I'd be remiss if I tossed that bag too prematurely). From the alphabetically sorted manner of yesteryears, the organizers are sorting the trucks by bib number in increments of 1,000 this time around.

My Start Plans

So how do these new start processes affect my overall race morning plans? Nada, really. It may add a few extra minutes of shuffling for every runner before the cannon sounds, but not much more than that. My plans for race morning are currently as follows: Get up early at 5am, shower and prep - trying not to wake up Laura and our marathon chase crew members, and leave the hotel by 5:30am. That should give me a little time to spare before I need to catch my 6:00am marathon bus at the NYC Public Library. From there, we runners will be transported down to Battery Park where a free ferry ride awaits to take us from Manhattan over the Upper New York Bay to the St. George Ferry Terminal on Staten Island. Interesting, though the Staten Island Ferry's sole mission is non-vehicular passenger transportation, what many first-time visitors do not realize is that this 5 mile, 25 minute ride also provides possibly the most majestic views of New York Harbor for free. From the deck of the ferry you will have a perfect view of the Statue of Liberty and Ellis Island, as well as the receding skyscrapers and bridges of Lower Manhattan as you pull away. Even though I'll be making this early morning voyage alone, it will likely be the most reflective and inspiring part of my whole marathon day. Shuttle buses will then transport us from the St. George Ferry Terminal to the runners-only staging area in Fort Wadsworth. Here we will need to locate our assigned starting area, to be yet communicated, based on our bib numbers. In this area, I will do my best to stay warm while stretching and attempting to relax.

In addition to the all-important discardable clothing I'll be initially wearing, I also plan to take my small waistband pack filled with a couple extra gels and electrolytes, as well as my trusty iPod. At least the iPod will help make the 3+ hour wait there on Staten Island manageable. Haven't decided on whether a cellphone will be a take-along necessity or not, since I've heard the crowds in Central Park can make it rather difficult to find anyone...if anyone has experience with this item at NYCM firsthand, or have ideas to share, please let me know.

Well, NYRR should be confirming my starting area assignments sometime this month. Then, come the second week of October, I believe each runner will be expecting to receive a bib collection card.

Wow, unreal. Only 54 days left!

Sicker Than A Dog?

We runners all know, we don't like to skip workouts - even when we're feeling lousy. Sure, everyone gets sick, so deciding whether or not to train while you are sick is something you're bound to become faced with sooner or later. I know, firsthand, with the cold I'm currently experiencing at the moment it's a tough choice: do I continue my current training routine in hopes of feeling better and not losing my mileage buildup, or do I take a unexpected running sabbatical and sacrifice some of my hard-earned springtime effort?

Knowing what to do, and when to do it, can become crucial in keeping your training on track.

1. First of all, take care of yourself. Get plenty of sleep (8+ hours per night, plus naps if possible). Eat light (for example, soups, crackers, fruit, fresh or steamed veggies, etc.) and drink lots of water (some juice is okay, but watch out – juice is calorie-dense). Remember, everyone gets a cold from time to time, so try to stay relaxed and eliminate as much stress as possible. The sooner you get well, the quicker you're back training and racing.
   
   
2. If your symptoms are only above your shoulders (for example, a head cold and maybe a light sore throat) with no fever or aches then an easy 30-60 minutes of zone-1 aerobic exercise (spin, run, swim) is alright, but only if you are feeling up to it. If you’re not motivated, don't work out. Just do some stretching and light core work, and follow the first guideline above.
   
   
3. If you feel your sickness in your chest, have a fever, and/or aches, then DO NOT EXERCISE. Remember, the sooner you get well, the sooner you can resume training. Once you're starting to feel better (no longer sick below the neck, no aches or fever) wait another 48 hours to resume your regular training routine. If you’re feeling motivated during the 48 hours, see guideline #2. But be sure to see your doctor if you are really sick!

For some additional information, check out this Runner's World article that can help you decide if or when you should take a sick day from training. Just remember...know your limits!

Race Report: Grandmas Marathon

Race: Grandmas Marathon
Date: June 21, 2008
Location: Duluth, MN
Official Time: 4:54:06
Pace/Mile: 11:12

We're finally back from a very relaxing vacation in the northwoods...a much needed respite from all the rain and flooding concerns we've been accustomed to over the past few weeks. Fortunate for me, my basement remained dry during my absence and I was able to spend my focus on camping with the family, as well as a little running.

This past weekend marked my 15th Grandmas Marathon - an all-time race favorite of mine for well over two decades now. It seems, I just can't resist the scenic course as it winds down along the shores of Lake Superior from Two Harbors to Canal Park in Duluth. It's a race that has grown immensely in the past few years, likely due to the heavenly location and hoards of enthusiastic spectators. Our family has created a nice little tradition of heading up a day or two before the big event, then spend a few days after camping and exploring along the northshore. Of course, having family and friends along for the ride is an additional pleasure, enjoying s'mores around a late night campfire and experiencing the outdoor splendor together. And, also fortunate for me, they happen to be the best chase group a runner could ever hope to have.

This year's Grandmas Marathon happened to be one for the record books. A total of 9,888 entries, 7,103 starters and 6,759 timed finishers. Wow, that's a lot of runners. I really need to begin putting that into perspective, because soon I'll be swimming in deeper waters when the New York Marathon comes around in later fall. Still, it's a sight to see on a normally quiet stretch of lakeshore drive at 7:00AM in the morning. And as my dad once put it, it's "a sea of humanity to behold".

We arrived around mid-afternoon on Thursday at our designated camping spot in Jay Cooke State Park, a few scant miles outside of Carlton, MN, where we set up our campers. This area just 20 miles southwest of Duluth happens to be one of the most beautiful parks in the region, with miles of hiking trails and the St. Louis River running through it all. It also happens to be where I graduated from many long years ago, so I was already familiar with the area and able to take the family on a few adventurous excursions off the beaten path. One of these being a trip to the secret beach just past the old trail-trestle bridge bikepath crossing, where you can find ample amounts of agates and loads of flat stones. I'm guessing we spent nearly an hour just skipping rocks over the river with the kids one morning. (Shhhhh...don't tell anyone I told you.)

The next morning, after a hearty campfire breakfast of eggs, bacon, pancakes, hashbrowns, skillet biscuits, etc. (need I go on?), we headed over to the DECC center in Duluth to pick up the customary race packet and wander the expo. However, upon arriving I happened to do one of the dumbest things ever while vacationing...that is, locking your keys in the car. I really don't know yet how I did it, except that I was removing unnecessary keys to lessen the clutter in my pockets and accidentally switched the sets in my hand. The set I threw into the console happened to be minivan key. I think I realized it the moment I shut the door, to which I let out a gigantic sigh in disbelief. A blessing for us, some wonderful volunteers at the expo info booth knew of a local locksmith, and within 20 minutes the key was back in my hands and we were inside cruising the crowds…$40 dollars less to spend. Unbelievable.

After spending way too much time walking the expo, we headed outside where we signed the children up for the annual Whipper Snapper Races for kids. That was a blast! Each child received a race number and a finisher ribbon for their efforts. I even broke down and bought them each their own official shirts to commemorate the fun event.

After our trip into Duluth, we traveled back to Cloquet and enjoyed a tasty pre-race pasta meal consisting of lasagna and pizza at the local Sammy's Pizza. For the past few years, this has become our carbo loading hangout-of-choice, with more than enough choices for everyone in the group. It's really a diamond in the rough...check it out if you ever have the chance. Happily, we also were able to dine with a couple of friends who lived in the area and enjoyed good conversation for a couple hours. Later that night after returning to our camp, we roasted a fair share of s'mores around the fire and soon turned in for about 5-6 hours of sleep before our early morning 5AM wake up alarm sounded.

And race morning came early indeed. My wife and I quickly set about busily packing the van with our race support materials (which consisted of bananas, orange slices, gatorades, sunscreen and Endurolytes) and sleepy-eyed children. After dropping off an extra family vehicle at the DECC center where the race would eventually end at, we combined forces for the remaining drive up the Hwy 61 bypass to the North Shore Road starting area just south of Two Harbors where a huge mass of racers and spectators waited. After taking my time stretching out with the kids and getting a round of good luck hugs from all, I trotted off to squeeze myself into the starting chute just minutes before the race was to commence. Packed together like sardines with thousands of other runners, we spent a brief moment of silence to honor last year's champion, Wesly Ngetich, who recently had been fatally shot due to ethnic disputes in his native African homeland. After the tribute, we pressed forward in anticipation like waddling penguins as we listened to the all-too-familiar strains of "Chariots of Fire" float across the loudspeakers, signaling the countdown to the start of the race. Moments later, the gun sounded and we were off.

Well, sort of. By my watch it took me over a full four minutes just to cross the official starting line from where I had been standing. That's a lot of people on a roadway only 25 feet wide! Starting the timer on my watch, I settled in for a good pace and began my mental calculations for time splits and possible hydration stops. However, as I look back now, I think I may have started off strong. Too strong. One of the cardinal rules of running a marathon is to hold back just enough during the first half so you'll have enough to hopefully match your pace during the latter half. Unfortunately for many runners, including me, the weather was a bit too warm to notice until further on. Coupled with the unusual humidity, this race was going to be different than the cooler races in years past.

By the time we ran through Knife River Harbor past the five-mile mark, where my posse greeted me with my prescribed dose of Endurolytes, the effects of the heat were already beginning to show. Though I still held a smile, my normally sufficient pace of ~9:00 per mile was slowly beginning to erode away. Though the starting temp had to be in the higher 60's, much of the initial course is far from the shores of the lake with no winds to speak of. Rather, the trees on either side of the roadway act more like a barrier and trap much of the rising morning heat. Add to that the rains we had experienced the past couple of days leading up to the race, it was starting to feel like a pressure cooker. And I could tell a majority of the runners were beginning to feel it as well, as racers began hugging the left portion of the roadway where shade from the trees was still available. I decided to slow it down a couple of notches, to lessen the chance of hydration and possible cramping later.

Miles 6-12 were relatively uneventful, except for the high-five I got from Al Franken along the course, and spent just shadowing any available runners who approximated the pace I was feeling most comfortable with. But by the time I reached the halfway point (13.1 miles) and saw my support crew, I had slowed down to around 10:30 per mile...well less than I had anticipated. Re-assessing the conditions and my pace, I knew my shot at a finishing time of sub-4:15 was just not to be had this day around. Instead, I set a new goal of 4:30-4:45 in order to allow myself a bit of leeway for additional water breaks and an occasional fast-walk.

Around mile 18, we emerged from the scenic North Shore Drive near Lester Park and transitioned onto London Road. My crew met me shortly after with a ziplock full of the most tasty orange slices this side of heaven, definitely one of those must-haves in the later stages of any marathon...man, those guys are great! Then, tanking up on water and Ultima drink, I headed off towards the finish line only a 10K away.

I felt the tightening in my calves a mile or so later at mile 21. At this point I knew I'd be glad to finish with anything under 5:00 and shifted my goal to "just finishing". With Lemon Drop Hill looming before me at mile 22, I scrapped conservatism and made it a point to run the entire length up, passing a rather large majority of walking runners. However, my calves thanked me for it by persuading me to back off for a block or so at the top. Oh well, at least I hadn't let the infamous hill beat me. Now, on to the finish.

Following London Road up onto Superior Street, we began the final leg through the downtown streets of Duluth. Here, the crowds lined the streets for blocks, and the cheering from the crowds of onlookers was close to deafening. It's one of the best reasons while I love Grandmas Marathon so much. Passing the 25 mile mark, we turned left for a short downhill trip around the DECC center and along the harbor edge. Summoning the last of my reserves, I changed from the shuffle-run I'd been using to keep my stiff and sore muscles from barking too loudly to a semi-respectable stride rate for the final few hundred meters...and came across the finish line at 4:54:06.

Just past the finish line, I found my wife yelling estatically from over the crowd control fence and gave her a big hug and kiss. Grabbing my finisher medal, as well some orange juice for replenishment and snack items galore, I met up with my family by the Marine Museum where I gladly rested my weary feet and shared my vast goodies with the kids.

While I didn’t beat my goal time, I am pleased with the overall result. Finishing has always my key goal. Knowing when to back off and refocus your efforts just to save your race is something I learned many a race ago. And while a sub 4:15 would have been nice (heck, I would have loved a sub 4:00), the course conditions eventually took their toll on a majority of us runners that day. But it was still a beautiful day, even if I hobbled a little back to the car.

Next long-distance race up...New York Marathon!

Race Report: NYC Marathon, Part I

Race: ING New York City Marathon
Distance: 26.2 miles
Official Time: 4:21:57
Pace/Mile: 9:59

The alarm on the nightstand went off, startling me awake. The clock read 4:30...time for my NYC marathon experience to begin. I quietly crept to the bathroom, being careful not to wake everyone else, and began my pre-race routine. I could already hear the bustling city traffic below our 15th-floor window, no doubt many of the vehicle drivers being runners themselves as they worked their way through busy streets towards the start line in Staten Island. Fortunately for me, I had already signed up for bus transportation through NYRR and wouldn't need to navigate the unknown streets myself. However, it was already 5:05 and my bib ticket read for a 5:30 transport time…I'd better hurry or I might be sitting in a longer line than expected. Grabbing my official runner bag filled with pre-race goodies, I slipped out the door of our hotel room without waking anyone.

Exiting my hotel, I stepped out into early morning darkness and the crisp, cold race morning air. It was beautiful outside…the temperature being around 38 degrees and no wind to speak of. Had it not been for the multitude of other marathon athletes steadily flowing down the streets reminding me of the impending race to come, I may have wistfully forgotten my plans and instead opted for unique excursion run through Midtown as the city slowly woke itself up. But not today. Today I was on a mission: all five bridges, all five boroughs. I followed the sidewalk, and the existing throng of half-awake pedestrians, west towards the New York Public Library where dozens of Midtown Manhattan buses waited for the thousands of nervous but eager runners to board them. Queueing up with other athletes in the block-long line outside Bryant Park, starting where the entrance to the No. 7 line runs unnoticed below, we slowly filtered our way back east where officials continually verified our runner bibs and checked over our baggage. Standing in the colder temps, instead of walking like we'd been doing during our siteseeing the past couple of days, only invited shivers to join our nerves. Rounding the east side of the library roughly 20 minutes later, a full set of buses pulled away from the curb as another new group of buses took their place. The gaggle of runners I was with were directed towards the empty lead bus and quickly, but efficiently, herded inside. Sitting in the warm seats and dim lighting, I leaned my head back against the headrest and soon watched as the neighborhoods slipped by on our way to the start line.

I remember some of the bus ride over to Staten Island, but much of it just slipped by as I closed my eyes and began preparing myself mentally. And it was too dark to see much of anything any way. I didn't consider myself to be nervous at all, though I did want to do my best to properly anticipate the expansive grounds there at Fort Wadsworth and the mind-numbing crowds that would be surely milling about. Besides, I just wanted to reclaim a few precious moments of sleep if I could. As our bus crossed over the Verrazano Bridge and pulled up to the dropoff point, the hint of impending sunrise was just beginning to make itself known on the horizon. It was 6:20.

Following the collective bunch of runners as they exited the bus and joining the thousands already walking down the side of the roadway towards the Athlete Village entrance, I quickly snapped off a few pictures. I'd bought my little camera, an Olympus Stylus 850SW, not a week before and was intending to somehow document each stage of the voyage into the NYC Marathon unknown. I guess I was hoping to catch a little of the excitement, maybe some of the unrelateable, that many runners may never see or experience themselves. Seeing the lines of literally a hundred chartered buses waiting to pass through the tollway plaza behind ours, as well as being greeted by the multitudes of volunteers and police officers as I stepped through the official village entrance, it was more than enough to allow this realization to begin sinking in. Think of the largest race staging area you have ever been in…then quadruple it. Here was hundreds of tents, thousands of porto-potties, and 40,000+ of your closest friends…it was literally mind-boggling. That is what it was like as I walked onto the grounds there at Fort Wadsworth.

Runners are organized into three start villages or zones—blue, orange, and green. With a bib number of 27079, mine happened to be the orange village, officially known as the "Grete Waitz village". I followed the orange balloons and fencing down a long set of streets with other like-colored bibs, and finally found our staging area near the base of the bridge. Rather than simply finding a place to sit down, and being somewhat chilled yet from the gusts of wind from the bay nearby, I chose to check out my surroundings. Dunkin Donuts apparently happened to be one of the bigger sponsors of the race, since I found ample amounts of coffee and hot tea—crowd favorites it seemed. I also found tents where multitudes of bagels and powerbars were being handed out in droves. Quickly learning the runner tents were already full to overflowing, I grabbed a fresh bagel and some hot tea with honey and located a secluded spot alongside a Dunkin Donut truck where I could lean against its side and be away from the cold wind. The hot tea did little to warm me, so I pulled on my windbreaker. Hearing how the weather might be somewhat adverse while waiting for the actual race to begin, I'd planned ahead by purchasing some extra "toss-away" clothing from the local thrift store a couple weeks previous. My meager collection at least made the cold tolerable, as I grabbed the newspaper from my goody bag and hunkered down for a little over two hours of waiting.

Close to 9:00, I relinquished my cozy spot next to the donut truck and made my way over to the UPS baggage check area. Here I found volunteers outside my 27,000-27,999 truck who were eagerly waiting to take my bag off my hands and prep it for delivery to the finish line. The bag only contained my reading material and some extra food stuffs, so post-race collection wasn't exactly mandatory. If I found the lines too long there, I planned to bypass the truck entirely and head out of the park as quickly as possible. Next, I wandered over past the giant entertainment stage where a blues-inspired band played melodic tunes, apparently enticing several runners to get up and dance. Having forgotten my dancing shoes, I plodded past and soon found the entrance gate to the orange runner corrals. I located the sign containing the batch of numbers my bib was attached to and asked the gentleman there how soon before we could enter. He mentioned they would allow the first wave of runners to enter first, then us second wave runners could enter promptly after at 9:15. I only had a few minutes, so I found the closest tree nearby and began my stretching routines. I also pulled off my "toss-away" clothing, but kept my blue hooded sweatshirt to keep me somewhat warm for the final 45 minutes before the cannon sounded. Stepping through the gate, I moved forward as far as they would allow and waited for the eventual surge that would carry us along the corral and into starting position on the bridge.

Next...the start!

PHOTOS BY Mike
LABELS New York City Marathon, race report