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.

Loop The Lake

I went out for a trail run at a local state park lake yesterday and really enjoyed it. The four-mile long looping pathway was refreshing and challenging, and gave me confidence that my winter training is still quite solid. The semi-hilly route begins at the swimming area, winds in and around a variety of inlets and peninsulas, along a dam and over a spillway, through a favorite camping area of ours, and over an old iron bridge or two before finishing at the boat docks. Due to the steady accumulation of snow we receive each winter, this unplowed trail is typically slick and treacherous enough that I normally resolve myself to urban street running until spring thaw. Coupled with the fact that I had stayed up well past midnight on Friday evening (had a blast playing board games with friends & family) and kept myself fairly busy most of the day on Saturday and Sunday morning as well, it only intensified my desire to rest and relax, possibly even catch a few rare moments of an afternoon nap. But something made me think of that trail on my way home from church, and as I mulled over the idea, slowly but surely, my adventurous spirit began to kick in.

I suppose what didn't help was the beautiful day we were having outside; high 20's and sunny. It truely was an opportunity I couldn't let pass. So I dug around my gear to find a warm thermal shirt and running jacket, my pair of UA winter-weight tights and fleece gloves, and grabbed my favorite "Minnesotan" hat ... the dilapidated one with the trademark tassel that swings wildly back and forth as I run. Also tossing the camera into my Jeep, I set off across the local back roads towards the state park a few miles away. Happening by a few fields on my way, I managed to observe an entire cluster of wild turkeys, all of whom seemed oblivious to my passing. Fortunately for them, they'll be safe for a while longer until spring hunting season begins. At the park entrance, I slid it into four-wheel drive and carefully made my way down to the boat dock area below.

Parking next to a couple other vehicles near the boathouse, I could already see the set of footprints of someone had already set up shop for a chilly round of ice fishing on the lake in the distance. Another set of ski tracks led away from the parking area and entered my intended trail at the edge of the lake. Affixing the pair of Yaktrax to my running shoes and pulling on my hat and sunglasses, I started off at a cautious gait as I made my way over to the trail head. Much of the path here was covered in roughly 4-6" of snow powder, with a slight crust just a couple inches under the fresh surface. Though I noticed faint sets of tracks from a few earlier visitors, most likely days before me, the cross-country ski tracks appeared much newer and I decided to follow those in anticipation of firmer footing. Tightening the straps on my ice cleats, I plodded off down the trail.

The first half-mile or so was filled with an icy winding path and heaps of deadfall. It seems much of the debris had fallen during an ice storm we had received in mid-December, and would likely remain in their resting places until park crews came out later for their spring clean up. To the best of my ability, I managed to find the paths of least resistance around each pile I encountered and only needed to hike it off-path once. Luckily I didn't venture too far into the woods, as I may have needed a pair of snowshoes further in. As I rounded the southern portion of the lake to head west, the area opened up and the trail crossed over a small bridge there. I must have startled a couple of squirrels on the path because they scattered quickly and beat me across the bridge by more than a few meters.

With the added Yaktrax traction, the next section wasn't as daunting as I had originally feared. A couple hundred feet further on, I encountered the largest and steepest hill of the entire route. It's a monster, trust me. I have troubles at times just clearing it on my hardtail. But up I went, and soon I was at the top panting like a furious sled dog. Stopping for a moment, I glanced out over the treelike at the pure and smooth lake surface as it extended far into the distance. I could see the ice fisherman still toiling away, hoping for a few for his troubles. Back down the other side and around the bend, I jogged past the trail entrance that led to a local kids camp in the area. This particular camp I have become more familiar with in the last couple of years. Interestingly, a partner and I have recently hosted a couple of adventure races there. They offer a beautiful area with rugged terrain, filled with horse trails and bunkhouses. We've also used the entire state park as part of each event, and hope to use funds raised through our efforts to install a permanent orienteering course. Though we haven't discussed plans for this coming season, it is my hope we will be able to bring our 12-14 hour race back to the area soon again.

Heading past this trail and along the lakeshore for another 10-15 minutes, I popped out onto the trail above the dam. This seemingly flat portion follows a straight path towards an iron bridge overlooking a large spillway. Over this and you enter the state park camping facilities, though a bit dormant for this time of year. I followed one of the paved roads which meandered through stacks of picnic tables and empty lots, and marveled at how my ice cleats clicked loudly on the hard surface. I made a mental note that it may not be as such a good idea, since I didn't want to end up ruining cleats and damaging the rubber bands under my shoes.

Jumping back off the roadway and onto a transitional path, I crossed over from the camping sites and into a recreational area complete with playground and shelter. The long northeastern slope there necessitated a grueling long climb up and then back down. The next trail entered me back into the woods along the water's edge and carried me for another half-mile or so until I arrived at the boat landing area. Here, I hesitated a moment before venturing out onto the ice a few meters or so to test the surface. Feeling confident, I ran the ice for maybe a hundred meters more to the edge of the landing parking lot. There the trail follows another narrow and extensive peninsula to a long iron bridge which fills the gap between the northern and upper-eastern portions of the lake. Across the bridge I ran and, upon reaching the far side, I began the last portion of trail that would take me into the parking area where I'd left my Jeep.

This was perhaps the most beautiful part of my run. As I ran south along the edge of the lake, everything took on an noticable ethereal focus. Though the sun was high overhead, it illuminated every branch and bush on the trail with a crisp icy whiteness. I thought about how I could've been at home napping, how I could have been resting all warm and cozy, and how I could have ultimately missing this rare, scenic moment. You know, it's times like these that make challenging your endurance all worthwhile. And as I packed up my gear and started the Jeep, I breathed a prayer in thankfulness. And promised myself I'd be back again soon.

The Hard Way

Sitting here gazing at my Runner's World calendar, with its October-themed photograph of an inspiring runner plodding down a backwoods trail canopied by fall-tinged leaves, I realize I've been anticipating such a run lately. Admittedly, I have spent my fair share of time running on hard surfaces this summer … concrete, asphalt, they've all seen me too often. Primarily, I tend to log the most miles on concrete. It's not that difficult to do as most of my routes cover urban areas, and don't typically stray into rural zones unless I end up following a major roadway while logging distance runs. The only problem with this is that concrete tends to have all the shock absorbing qualities of, well, concrete.

A concern for many years of my running life now has been the necessity to spend time outside the normal urban environment. Due to realizing the needs of both recovery and variety in my workouts, I've been making it more of a priority to find and utilize more forgiving surfaces to run on. You see, these two concerns work together to save my body and mind from constantly enduring 'the hard way' of running, and have emerged as crucial factors to my running becoming more injury free and my fitness more well-rounded. Why, you say?

First, is the concern for recovery. Recovery is the body's chance to regroup and repair after a workout. Although the human anatomy is well-designed for the shock absorption from running, there are limits as to how much highly repetitive pounding it can receive from the constant impact on hard surfaces. You see, unyielding concrete poses a much greater demand on human physiology than a less compacted surface, as the force of impact is fully realized on the body in a more exaggerated way. Muscles may tend to become much more inflamed and soreness increases due to the repetitive rigidity and continuity of this type of action. Conversely, it's been proven the ability to recover is much faster when running on more forgiving surfaces, such as grass and dirt, even gravel. Infrequent off-road performance like this can provide the body a better chance to rebound more quickly and develop strength for later sessions. And lest you think you need to run 'the hard way' to get a hard workout, I've found one of my toughest but most satisfying workouts to be a long, hilly trail run around a local lake. Surprisingly, giving your body a chance to recover on less rigid surfaces can prove to be just what it needs from time to time.

Second, but just as important, is an attention for variety. Alright, you've all seen him: the recreational runner, jogging the sidewalks and roadways in a neighborhood near you. But with no where to go, except repetitively up and down the local bike path, this is possibly the only way he'll ever know how to get a workout in. The simple fact remains, the majority of these runners will likely never touch actual dirt. Many of these urban runners have succumbed to the illusion that a harder, more constant surface is clearly the path of least resistance. Therefore, they commit themselves to the life of urban running exclusively. They may never experience or understand the benefits for taking their running off-road. The truth is, by incorporating variety (flat/hilly, dirt/mud/sand, etc.) into their routine here and there, the average runner can promote injury prevention. The simple the fact of running in a variety of different situations can produce a stronger body, as well as also strengthen and stimulate the mind. It's really two-fold: variety allows the runner to both adapt themselves physically and challenge themselves mentally. And who's to say a trail run can only be seen as a challenge, because I happen to believe a local Living History Farms off-road race to be one of my most rewarding and recharging workouts of my entire year. Hey, it's what you focus on that counts.

A good trail run can serve many a purpose to the determined runner. And possibly, in the process of doing so, maybe you'll find your fitness becoming a little more well-rounded. Be safe and run smart.

Photo by Runner's World

Falling in Running Love, Again

At first, you couldn't get enough of each other. The grass was greener, the sky was bluer, there was a bounce in your step. You were running on air. But as the weeks turned into months, and the months dragged into years, things changed. One day, it hits you: you've lost that spark. You're going through the motions. The thrill, as they say, is gone. So where did things go wrong? And more important, can you rekindle the flame?

I'm talking about our love for running here, folks. And your relationship with your running, just like most relationships, takes work. Here are some ideas to keep your love alive:

Respect. Running is wonderful, but if you don't respect its power, it can lash out in painful ways. Acknowledge the rigors of the sport, as well as your own limits. Translation: Don't over-reach. If the farthest you've ever run is 8 miles, don't attempt a half-marathon tomorrow. If you're accustomed to running every other day, don't go daily all at once. Show running the respect it deserves, and it will treat you right.

Spontaneity. Familiarity doesn't have to breed contempt. You know all those vacation days you've amassed? Why not use one some random weekday, and go for a long, relaxed run? Sleep in a bit and hit your favorite trail or route while everybody else is stuck at work.

Quality Time. Too many runners heap on the miles, setting themselves up to see running as nothing more than a number in the logbook. No wonder they fall out of love...what kind of relationship is that? Learn to spend time deeply breathing in the sweet spring air, watching a flock of geese winging overhead, marveling at the sheer physics of human locomotion. It'll beat miles of head-down slogging any day.

Flexibility. Not the touch-your-toes variety. We're talking about the give-and-take that is necessary for any relationship to survive. If your expectations are rigid, sooner or later something will break-most likely your spirit. Not only that, but adhering to your training schedule too obsessively may leave your priorities all out of whack. Running should bend to accommodate your life-not vice versa. If you're feeling crummy, be flexible enough to allow yourself a day without running.

Appreciation. Let's face it, our love for running is full of ups and downs. Some find themselves plagued by series of injuries along the way, while still others lose enthusiasm. Whatever it may be that keeps you from hitting the trail at times, remember to appreciate it for what it is, even if you're not out there. Running, essentially, is freedom. It's your chance to get away, to reconnect, to focus or unwind. It helps us stay healthy and fit, many times encouraging us to push the envelope, but to also remember our limitations. And sometimes, it just teaches us to be humble and know we are human. For some it is as simple as answering the age-old question of why: "Because I can."

Spread the Love. Every relationship is a two-way street, and the more you put into it, the more you'll get out. There are plenty of ways to "give something back" to the running community. From volunteering at a local race, to assisting your local high school cross-country coach, to encouraging a sedentary friend to join you for a short weekly jog. You'll feel better about yourself, and being around new runners will rejuvenate your own love for the sport.

So what are we left with? The initial thrill of the beginning runner inevitably fades. You can't stay gaga forever. The good news is that beneath the infatuation is something even better, more mature, and ultimately more rewarding-a love that will sustain you for years to come.

- Runner's World

Down by the River

Reading "50/50" by Dean Karnazes today, I ran across this very insightful viewpoint regarding an intriguing contrast of both passion and motivation in regards to running. Here is an excerpt from his book:

The best way I know to overcome low motivation for running is to get back in touch with the source of my passion to run. Motivation and passion are somewhat different. Passion is an overwhelming love for the experience of a favorite activity. Motivation is a drive to engage in an activity based on some reward the activity offers beyond the simple enjoyment of the experience itself. When you have great passion for running, or anything else, you don't need any extra motivation. But motivation without passion can only take you so far.

Nonrunners become runners by developing a passion for running. But runners often take their running in directions that distance them from the source of their passion. Trading the simple joy of running for a focus on competition is the classic scenario... That being said, there is no question that setting event goals can be a powerful motivator for runners, and it has had a positive effect on my moral in the past. Looking forward to a specific event goal has a way of making each individual training motivation level high. However, goals only have this effect when they are appropriate, and when they are viewed with the proper perspective. For example, if you set a goal to run a marathon as a way to impress others, it probably won't keep you motivated. Goals have to come from the heart. They must represent achievements that you desire for yourself. And if you place too much importance on any goal, then it won't keep you motivated. If achieving a certain finishing time in your next marathon becomes the only thing about your running that matters to you, then you may not enjoy the process of training for that marathon. Sure, achieving a goal can be rewarding, but it's the journey--not reaching the destination--that brings true fulfillment.

Okay, I sheepishly admit...I secretly love playing dodgeball with the church youth on Wednesday nights. I'm certainly not an dodgeball expert, because frequently you'll see me being completely owned by those who are younger and, realistically, more expertly-trained than I. But even though I am clearly not the dodgeball professional I aspire to be, I still utterly enjoy it. You could say I have a passion for it. Now, if Jon were to make good on his regular promises of fist-fulls of candy to the winning team, rather than only his "undying love and affection", things might change. However, I am thinking that still wouldn't affect the outcome of the game for me. Though such motivation is obviously good and all, just the act of this favorite pastime, shared with our group of middle-schoolers, is simply more than enough to suffice.

Sure, some runners say that running and motivation go hand-in-hand. That by seeking motivation first, the desire to run (and run successfully) will surely follow. I can relate to this. Who wouldn't say that motivation isn't a strong stimulator? I'm certainly not denying the effect that it has on pushing us out of a warm bed at those freakeshly-early morning times, or the response that it develops in us as we inevitably work increasingly harder towards prized goals. That's life. Without motivation, most of us wouldn't tackle the hard stuff. But remember, if all you strive for is a set of results, then that motivation is inevitably going to keep you locked on a one-way path headed towards lack of enthusiasm.

Dean is obviously onto something here. It seems that some of us have forgotten the basics of how powerful passion can be within our lives, as well within our running.

Can you remember back to the original enthusiasm that brought you to running in the first place? Maybe it was the liberation from your own self-doubt...you know, those limitations you thought that eternally separated you from the casual runner you'd see time to time running across town, seemingly without a care in the world. Or how about the courage your running developed...the desire to experience or do something you thought previously wasn't possible, and the glorious self-awakening you felt when you did it. The rush of endorphins, and the knowledge that by breaking through those limitations you had found a hidden runner inside yourself.

I feel that running and passion go hand-in-hand. That, by finding and remembering your passion (and making this a running foundation), your motivation and the success of your running will surely follow. It's all about getting back to those basics. Back to the acceptance that some goals may or may not be reached, a race may or may not be finished, a PR may or may not be set...it's acceptance. It's back to running for and with a passion, and letting the motivation grow from there.

I like this quote by Jesse Owens -- "I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." How true this is, that when you break running down to its very core, the single strongest element that encourages and pushes us is the passion from which it was originally developed.

I'm just like you. I have my days of good running, and some days of bad running. My motivational levels swing up and down, much like the thermometer currently outside. Today was clearly one of those days where the pool of motivation was lower than normal. But then I found an old trail down by the river, and for an hour I simply ran. Through four inches of fresh snow, patches of ice and sharp gusts of wind, I ran. Thoughts from the pressing matters of life dropped away for a few brief moments, and somewhere along the way the passion was found again.

And in finding this, I kept right on running.

Six Word Memoirs

The theme for this week's Take It and Run Thursday is "Six Word Running Memoir". Think of it as an abbreviated account of my personal life and experience through the focus of running. Normally I could come up with a single quote that said what I wanted to say, but running is different in so many ways for me. So I've shared a couple of my top favorites below.

Running is life's challenging, silent partner...

That simple sentence above has been the truth for me for a long, long time. Running, to me, does feel like a partner...the silent partner that doesn't second-guess me and always gives me the bare facts, each and every time I run. While growing up, I'd find comfort in long runs around the lake where I grew up in northern Minnesota. It was where I could push myself, to be stronger and faster. And it was also a form of release for me, allowing carefree contemplation and retrospect that only a quiet trail could offer.

Running's pursuit will always challenge me...

Funny thing, I was recently reflecting on my running experiences and wondered to myself, "will I ever find a day when running just isn't what I want to do anymore?" That's certainly an odd question to ask myself, especially when I look back at how long I've been running. It has been a virtual staple of my life for so long. But would I ever give it up? Well, let's look at running, not as a race but as a journey. A journey without a destination. So when I am completely honest, I realize I don't see running as a destination in my life. To me it's only a process by which I learn more about myself. Every road or trail I run only serves to continually reveal who I am and what I am made of. And it's the challenge of that which keeps me running.

Maintaining Motivation

Is it just me, or is autumn not the best time of year to be a runner? Typically, still warm enough for shorts, but just cool enough to inspire you to pick up the pace. This summer, you got yourself motivated...the right running shoes, the right running routes, and the right running partners. But keeping it all going through the fall is key to staying with it through the more challenging winter. So why should your fitness drop when the leaves do?

Like me, I am sure you've taken advantage of the long summer days to log more miles or train for races. Possibly you are more fit than you've been all year. But this otherwise ideal season is fleeting, and without the right focus you could lose all you've gained as winter rolls into town. "The key to long-term improvement in running is adding another layer to your fitness base each year," says Eugene, Oregon-based coach Brad Hudson.

Here's some ways to make the most of the best season for runners.

Take Aim
Now that you've reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get motivated by choosing a race as a goal, but use whatever target works for you, whether that's building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. "A good goal keeps you excited," says Jenny Hadfield, coauthor with her husband, John "The Penguin" Bingham.

Go Off-Road
Consider trading concrete for dirt this fall. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. "Fall is a beautiful time of year to enjoy trails," says Hadfield. Fartlek runs, which randomly alternate faster bursts of running with slower jogs, are a great way to challenge yourself--and have fun--on trails. After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. But be careful when you hit the trails because the unevenness of the terrain can increase your risk for an ankle sprain. "Keep your eyes about three feet ahead on the trail," says Hadfield.

Vary Your Pace
Mix in some faster running to keep things interesting and enhance your fitness. Hadfield suggests the "negative-split run" as a good way to start speedwork. Pick an out-and-back route. Run for, say, 20 minutes, then turn around and try to cut one or two minutes from that time coming back. You can also incorporate faster running into your normal routes by dividing some runs into five-minute segments, says Hadfield. Run the first one or two minutes of each segment at a pace that is noticeably faster than regular training pace, then ease back for the remainder of the five minutes. Repeat until you complete your run.

Experiment
Simple logistical changes to your regular running routine can help keep your enthusiasm high, says Hadfield. Do you always run alone? Start running with a friend, or join a local running club. If you normally run in silence, try running with an iPod. Instead of always running from your front door, occasionally drive to a nice park or beach for a change of scenery.

Adventures in Off-Roading

I am what you would call a self-described, enthusiastic, part-time trail runner. I'm the type of person who enjoys the quiet, the scenery, and the challenge a trail provides. Indeed, dirt paths are easier on the legs and feet than hard-surfaced roads, and most are away from traffic, but they can also be a true test of strength and stamina. Besides, being out in nature can turn a blasé run into an adventure.

Trails are also a great way to keep running while you're on vacation visiting state and national parks. However, remember that some trails are easier to negotiate than others.

Here's a quick guide to different trail types if you're interested in a little off-road running yourself.

RAILS TO TRAILS

Throughout the United States, thousands of miles of old railway lines have been converted into multiuse trails. They're flat (never more than a three percent grade) and scenic, and some have mile markers-- perfect for most workouts. Surfaces are either dirt, gravel (crushed rock), or paved; a paved trail often has a parallel dirt path alongside it. Find one near you by visiting Rails-to-Trails.

GROOMED TRAILS

Packed-dirt paths often travel along rivers or creeks, or around lakes and parks. Their smooth, forgiving surface makes them the best choice for reducing impact without the added hazards of rocks and roots. Some are measured, and some are wide enough for your kids to join you on their bikes.

HIKING TRAILS

These narrow, rugged paths tend to have obstacles like rocks, roots, and stream crossings, which challenge your balance and lateral motion. They make for a great workout but can also lead to sprained ankles, so start with a hike-run. Run the flat sections, then walk the hills and tricky terrain. Hike with friends, tuck a map into your fuel belt, and be prepared for hazards like animals, bugs, or weather changes.

Ten Golden Rules

Alberto Salazar is one of the greats. He knows a thing or two about this sport called running. A former world-record holder in the marathon, and three-time winner of the NYC event, Salazar has learned many of his lessons the hard way. The famously competitive runner's body broke down at age 27, as a result of years of superhuman, 150-mile training weeks. In fact, he was once read his last rites after crossing a finish line with a 108-degree fever. Let's just say he'd be an interesting training partner.

Just this past summer, he survived a near-fatal heart attack. Now, fully recovered, the 49-year-old coach of Nike's Oregon Project is pairing cutting-edge technology with meticulous workouts to shape the most promising crop of American running hopefuls in a generation. This is a man who has almost given his life to the sport on multiple occasions.

Fortunately, he's lived to share a few pieces of essential wisdom ... his Ten Golden Rules of Running:

BE CONSISTENT - Find a training plan that you can stick to long-term. If you can run four days a week, every week, you are going to get 90 percent of the benefits of training seven days a week.

TAKE RECOVERY DAYS SERIOUSLY - The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.

INCREASE MILEAGE GRADUALLY - Do not increase your weekly mileage by more than 10 percent every month. No matter how good you feel, be very gradual. You won't know until it's too late that you're overdoing it.

STAY ON THE TRAIL - Pavement damages joints, tendons, ligaments, and muscles. The more you can run on grass, wood chips, or dirt, the better off you are.

RUN FASTER - It's hard to race faster than you train. However fast you want to run a race, you've got to do some shorter intervals (aka: speed work) at least that fast.

STRENGTHEN YOUR WHOLE BODY - Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don't forget that the back is part of the core).

WEAR THE RIGHT SHOES - The second-most-common cause of injuries, next to running too much on hard surfaces, is foot pronation and shoe instability. The more you run, the more support your foot needs.

PERFECT YOUR FORM - Every motion your body makes should propel you directly forward. If your arms are crossing or you are overstriding, you're losing force. Your posture should be straight, and your striding foot should land directly underneath you.

EMBRACE TECHNOLOGY - If you don't have enough knowledge behind what you're doing, you're not going to run well or you're going to injure yourself. With the Internet, GPS phones, advanced heart-rate monitors, and even your iPod, you now can be coached individually, even while you run. Use the knowledge and tools that are out there.

And, perhaps, my most favorite:

TACKLE DOUBT HEAD-ON - At some point you're going to push yourself harder, you're going to enter into a gray area that can be painful, and you're going to doubt yourself. Push through it. Never think you are mentally weak.

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: 2007 Living History Farms XC, Part 2

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

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

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

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

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

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

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

hy·dra·tion

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

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

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

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

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

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

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

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.

Race Report: Des Moines Half Marathon

Race: Des Moines Half-Marathon
Distance: 13.1 miles
Official Time: 1:50:43
Pace/Mile: 8:26

There's nothing like waking up race morning to a nice, cool 48° outside, partly cloudy skies, and a slight wind. What better conditions to set a new half-marathon PR with? That I did.

With only two weeks until my planned trip to New York City for the marathon debut of my life, I originally decided today would be treated like a training day. A nice and easy 13.1 miles on a spectacular course, with very few ups and downs along the way. But all that went out the window when I realized the prime conditions we'd been given this race morning. Suddenly, I found myself dreaming of new splits and a myriad of ways to increase and maintain my pace...oh, that elusive sub-1:50 would soon be mine. Heck, maybe I'd take off the kid-gloves and do some serious swinging towards a 1:45...

Toeing the line (okay, officially I was more like a full 100ft back), I eyed the competitors in my immediate vicinity and braced myself for the start that would inevitably unleash the furious nature that I surely had inside... ready, GO!

Moments later, unfortunately I quickly learned the "furious" nature from within had apparently decided to sleep in. That long training run on Friday suddenly reminded me that my legs were still a tad tired, and contending with slightly warmer starting temps than I'd expected, I decided it might be better to conserve a little energy and play it safe. Nestled in a crowd of a few thousand of my closest running friends, I began calculating an 8:10-8:15 pace that would give me a chance at breaking the 1:50 barrier.

Though the crowds were a little thicker than my experience from previous DSM marathons past, it did make for finding other like-minded runners of the same pace much easier. Settling in behind a few guys who were talking of BQ dreams, the first few miles of the course soon flew by, taking us from one end of downtown to the other, past the half and full-marathon split, then down onto Fleur Drive. My pace during this time fluctuated only slightly per mile, primarily due to the crowds.

Turning off of Fleur Drive, racers then entered the Water Works Park area south of the downtown area. Here, the next five miles would take us through the beautifully wooded roadways and past a long stretch of the Raccoon River. This is a particular favorite area of mine, and I often spend my lunch hour on training runs there. The park road is bounded by George Flagg Parkway, making it a great place for spectators to get close to the action without having to walk far. Shortly past the 5.5 mile mark, I encountered my kids doing their best to enthusiastically high-five every runner they could. Both they and my wife gave me big hugs, then cheered me on as I pulled away to begin the large loop portion at the back of the park. Miles 6-8 clicked off rather quickly, and soon I found myself reapproaching Fleur Drive.

Crossing over the roadway we next entered Grays Lake Park, widely considered the “Place to Meet” in the Des Moines Metro area. The centerpiece of the park’s renewal plan is the two-mile trail encircling the lake, also a runner favorite. Here I felt my pace beginning to lapse somewhat, my mile average dropping to roughly 8:30 or so. I could tell I was feeling tired, but I also knew I needed to keep going if I wanted to stay close to my 1:50 goal.

Rounding the lake, we began the push up the bike trail, over the MLK Jr. Parkway bridge and onto the final stretch. Mile 12 came up quickly, and I noticed my watch reading 1:41...this would be cutting it close. I picked up the speed as much as I could and followed the course as it turned north towards the downtown finish line area. You could hear the crowds during this final half-mile, and along with Laura and the kids about a hundred yards from the line, they carried me my final steps.

Though I missed my sub-1:50 goal by only mere seconds, I'll admit I am still happy to be bettering my PR by close to two minutes.

For those of you who have not had the pleasure of running the Des Moines Marathon or Half-Marathon, I seriously suggest you check it out. It is well-known for it's beautiful course and plenty of friendly spectators. Definitely, a "must do" if you live in the Midwest.

Finally, a guick shout out to my family for their support and encouragement today...without you my racing would never be as special you make it for me.

Good Luck Weekend Racers!

After the culmination of months of training and preparation, tomorrow begins the long journey for thousands of runners as they tackle the ING New York Marathon. From what we hear, the weather should be near optimal for settings some new PRs ... just don't forget to set those clocks back an hour for daylight savings! If you would like to check out the action:

Television - NBC Sports will broadcast a one-hour highlight show nationwide beginning at 2:00 p.m. CST on November 4; check your local listings for details.

Internet Streaming - Watch the entire race live on the Internet at NBC Sports MediaZone for a small fee.

On-Course Coverage - Watch as two New York Times columnists run the marathon. Follow along as they share their experiences from the race course.

Personally, tomorrow will also mark my unofficial countdown as I begin my preparation towards hopefully entering and participating in the 2008 event myself. Good luck to all NYC runners -- I hope to see you next year!

I also want to send a shout out to a few of my adventure racing friends as they begin the 2007 USARA National Championships in Potosi, Missouri today. Here, co-ed teams of three are required to navigate a series of checkpoints using only a map and compass to guide them while transitioning between several disciplines (trail running/trekking, mountain biking, paddling and orienteering) as they battle it out for the title of USARA Adventure Race National Champion. It's a grueling course which will require racers to push themselves non-stop for over 40+ hours. I've also heard the winners receive guarranteed entry into the 2008 Primal Quest ... that is some serious incentive for these guys and gals. Go Team WEDALI and Team Bike Iowa!

Photos by NYC Marathon and USARA Nationals

Race Report: Des Moines Marathon

Things were just not meant to be at the Des Moines Marathon yesterday. Though I had originally set my sights on running a sub-4:00 PR at the race, I unexpectedly encountered issues of both fatigue and back pain early on and had to settle for a time of 5:14. Now I'm not complaining, as I feel you should be thankful for any race that you have the ability to run, let alone finish. Nor am I discouraged, as there will always be those ups and downs in any race you run. However, I have to honestly admit, I am a little disappointed that I was unable to obtain the results I'd looked forward to. Here's a recount of the event ...

As race mornings go, everything started off as well as could be. Though my wife is normally my biggest fan on the course, she was diagnosed with pneumonia late last week and wisely decided to instead stay at home to rest and continue to recover. So I met up with my parents instead, who were to become my exclusive cheering section for the route. After a short drive, we arrived downtown early on and parked near the courthouse where the course would turn runners north from Court Avenue onto 4th Street. As we approached the start line near Capital Square, thousands of runners nervous with energy and excitement jostled back and forth as they waited for the gun to sound the race start. With only a few minutes to go, I bid my chase crew goodbye and hopped over the race chute fence to find my place near the 4:00 pace team. After saying a quick prayer, the gun went off and the large crowd surged forward along Locust Avenue and up towards the golden dome of the capitol building. The weather was clear and the temperature was just right.

The course early on was rather uneventful, other than the normal excited chatter of racers and high-fives from spectators along the streets. By the time the half-marathoners split off from the group to head south towards Water Works Park, us marathoners began the long climb up Grand Avenue hill past Terrace Hill. My mile times remained relatively even, with splits ranging from 9:02 to 9:24, but as I reached the shaded portions of Glenview and Foster Drives, I could tell my body was wanting to falter somewhat. I felt as though my energy was depleting much more quickly than I typically encounter in a marathon distance, so I began slow my pace to around 9:20-9:40 to save my reserves, all the while struggling to keep that precious 4:00 pace banner in my sights. Rounding the corner from Polk Blvd onto Kingman, I encountered my parents cheering me on from the median and began my trek towards the loop around the inside of the Drake track stadium for mile 12. I'll have to admit, whoever came up with the idea to loop the runners around this track was a genius. Not only do you have a chance to see what it feels like to run this spectacular venue, but you also get a glimpse of yourself on the jumbotron from a camera specially positioned. It's a very nice way to get pumped up for the remaining 14 miles to go.

Exiting the Drake campus and winding my way back down to a return trip along Kingman Blvd, I once again felt the power reserves slip and a few new aches begin to surface. Though I had cruised through the first half of the marathon in a little over 2:09, I could tell something was wrong. My chances at reaching my PR goal of 4:00 had already begun to erode, and now threatened to possibly eliminate my finishing the race altogether. I struggled to evaluate myself to determine what was hurting, why I was feeling so tired, why couldn't I keep my turnover rate high. Not finding a specific answer, I reached back to my pre-race goals and began focusing intently on number two: finish the race. Saying another quick prayer, I passed by my chase crew again and informed them of my now conservative approach. I then picked up my lead-filled feet and turned down into Greenwood Park and onto the Bill Riley trail at mile 16. I'd trained on this section once before a couple of weeks ago and had really enjoyed the solitary run through the autumn-colored trees along the winding river path. Though today I was thoroughly tired and already beginning to feel sore, I still did my best to soak in this wonderful experience and hoped it would somehow help me to recharge a little.

Crossing the pedestrian bridge south of Water Works Park, we entered the outlying portion of the course (called "no man's land" by many a runner) to follow the road around the back pond. Here is where my body began its attempts to shut down. Forced to walk most of this loop, I again met my parents who wondered if calling it a day would possibly be best. I'll have to admit I was close to submitting to their suggestion, but seeing the downtown skyline in the distance certainly gave me inspiration and I knew that only about six miles remained between me and finishing. I'd been in similar situations in many races past and knew that this was where the 90% mental portion of the race came in. Taking in a power gel and downing a couple of sliced oranges, I shuffled back into my run and crossed over Fleur Drive onto the trail for the 2-mile loop trip around Gray's Lake. Being familiar with this portion of the course from making it a part of my normal training regimen, I slid myself into cruise-control and allowed my legs to slowly and monotonously carry me over the Gray's Lake bridge, around the lake and up the final hill towards MLK Parkway. Only two miles left to go ...

Fortunately, having the entire eastbound lanes of MLK to ourselves, all of us runners could freely spread out to our leisure for the remaining distance before the final turn onto 3rd Street. As I rounded that last corner, I saw my father who encouraged me by letting me know that the family was waiting for me at the end, to which I had a swell of both appreciation and relief knowing the finish line was gratefully near. Crossing over the railroad tracks and the final few hundred yards, I was greeted with warm reception from an epic crowd gathered just as the clock ticked 5:14:46. "There, it's finished", I thought to myself, and let relief wash over me.

As I began looking around for my support crew among the multitude, I was pleasantly greeted by Cal Murdoch, friend and director of the Drake 1/2 Marathon, who congratulated me and commented on my superb choice of running apparel (a bright yellow Dam-to-Dam finisher shirt). And after receiving the well-deserved finisher medal around my neck, I located my family a few yards down. I was delighted to not only find my parents but also my wife's sister and her family. My nephews had even brought homemade "Way to go, Uncle Mike!" posters to help celebrate the moment ... they are so awesome. I must say a hearty thank you to everyone who helped, supported, well-wished and said a prayer for me during the race ... you are very much appreciated.

Though I'm unsure what happened, I will hazard a guess that my performance is likely the result of the holding pattern I'd purposefully put myself into this previous week. Coupled with the reality that I am possibly coming down the cold I'd tried so hard to avoid. Such is life, I guess.

This may not be my best race, but for sure won't be my last. And though these results were not what I was looking forward to, sometimes you need to focus on just finishing the race. Every race you run will teach you something, if you're willing to listen. So, until the next one, run hard and run long.

"I have fought the good fight, I have finished the race, I have kept the faith." 2 Timothy 4:7

Photo by DSM Register