Winter Biking Tips

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

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

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

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



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



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



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



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



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



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



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



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



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

Tips For Winter Running

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

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

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



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



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



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



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



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



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



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



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

Enjoy the snow outside, and be safe.

6 More Weeks Of Winter

If official ... Punxsutawney Phil saw his shadow today, leading the groundhog to forecast six more weeks of winter. The belief is that if a hibernating animal cast a shadow on February 2nd winter would last another six weeks. If no shadow was seen, legend said spring would come early.

What does Groundhog Day mean to you? For me, I think of having one day of my life repeated over and over and over again like Bill Murray in the 1993 comedy film, Groundhog Day. In this movie, Bill stars as Phil Connors, a depressed and cynical weatherman who loathes his annual assignment of covering the Groundhog celebrations in Punxsutawney, PA. When a monster snowstorm hits while on assignment, Phil is forced to stay the night in this little town. But when he wakes up, it’s the same day as yesterday. Phil ends up moving through the same steps as the day before, having the same conversations with the same people. His life becomes a continual loop. The film popularized the usage of "groundhog day" to mean something that is repeated over and over again.

Now wouldn't that be interesting? To relive the same 24-hour period period and have a chance to come to grip with your own personal frailties? That would be a powerful opportunity. But, of course, it would be just my luck I'd get stuck waking up to the melodic strains of Sonny and Cher singing "I've Got You, Babe" every single morning ... uggh. Or better yet, stranded in a time-warp of -30° wind chill running weather ... double-uggh.

I learned a few interesting facts about this little-known holiday. Did you know...

• On February 2, Punxsutawney Phil, the groundhog, comes out of his burrow on Gobbler’s Knob to predict the weather for the rest of winter.
  
  
• Phil is the only true weather forecasting groundhog. The others are just imposters.
  
  
• According to legend, if Punxsutawney Phil sees his shadow, there will be six more weeks of winter weather. If he does not see his shadow, there will be an early spring.
  
  
• How often is Phil's prediction correct? 100 percent of the time, of course.
  
  
• How many "Phils" have there been over the years? There has only been one Punxsutawney Phil. He has been making predictions for more than 120 years.
  
  
• The celebration of Groundhog Day began with Pennsylvania’s earliest settlers. They brought with them the legend of Candlemas Day, which states, "For as the sun shines on Candlemas Day, so far will the snow swirl in May..."

So whatever comes your way, be sure to enjoy the extra six weeks of winter.

On Frozen Pond

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

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

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

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

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

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

Running in Snow Motion

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

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

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

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

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

Run hard and run long.

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.

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.

Polar Bear Cold

It has been just bitterly cold outside for the past few days. And windy, like take-your-breath-away windy. Not a great combination for running outside. It’s the kind of cold that hurts ... it stings your ears, makes your eyes water, and turns your face into an unfeeling sheet of leather. Not a pleasant way to spend a run outside.

Yep, I debated these past couple of days on whether or not a run, even a short one, would be worth the effort outside in these freezing sub-artic temps. But my desire (call it survival instinct?) to remain in a healthy and semi-thawed state of mind prevailed. With my wife recently feeling icky herself, combined with a few regular sinus headaches of my own, I realize the possibility of catching a cold is likely inevitable. Of course, not only that but the thought of sweat freezing in that windy cold is something I am not relishing at the moment. Plus, it's so nice and warm inside!

It isn't that I'm not prepared to tackle this cold weather head on. Let's face it, only proper preparation can help you survive, maybe even thrive, in extremely cold weather conditions like those found outside. Training for a marathon in the face of old man winter involves not only sheer determination and a knack for illness-avoidance, but also practice in layering technique. And since I gave up my treadmill three years ago, I feel my knowledge and consistent execution of this technique has basically allowed me to run through every season. So, how is this possible? How can runners best prepare themselves? Simple. Layers.

Look at the polar bear, for example. To stay warm in the Arctic, where temperatures can drop to -20 degrees Fahrenheit, polar bears “dress in layers”. First, they have two types of fur: a top layer made of long oily hairs, which acts like a winter parka, and a second layer of softer fur beneath, kind of like a cable knit sweater. Oh, and under all that, they have a nice layer of fat about 4 inches thick — much like a thick thermal undershirt. All three of their layers work together to keep these wondrous animals well-insulated in even the most extreme weather conditions.

Like the polar bear, in the winter you wear layers of clothing to protect you. The colder the day, the more layers you add. This concept of layering is known to provide both comfort and protection for those who spend time in the outdoors. Dressing in layers will allow you to peel off or add layers as the temperature, wind, and other conditions change. And with just three basic elements, a person outdoors can maintain total comfort in most any temperature or weather situation - all they need to do is use the correct clothing combination based on the level of physical exertion:

1. Next to skin layer - Most importantly, this layer is non-cotton. It should also fit tightly, for the best wicking effect. The importance of being non-cotton cannot be stressed enough, as cotton absorbs water readily and takes forever to dry, making it dangerous to use as a base layer because it can actually accelerate the body's heat loss. Examples to consider wearing: a thin pair of running briefs, thin socks like Smartwool running socks, and a long sleeve Under Armour wicking shirt. Thin is key as it lets you move while also making it easier to put on more layers.
   
   
2. Insulative layer - This looser layer provides warmth and should also be the most variable, because different conditions/temperatures may demand more or less insulation. It can take on many forms, and usually more than one is required depending on the environment. This layer adds extra insulation between your base layer and your outer layer and is designed to trap dead air space so that a cushion of warm air surrounds the body. Examples to consider wearing: a technical running shirt with wicking properties or light fleece top, two bottom layers including a pair of bicycle shorts and some Under Armour or CW-X tights or leggings. Be sure to put your socks on first before putting on the tights.
   
   
3. Element layer - This layer prevents heat loss, as both wind and water can rob the body of warmth. It's first job is to keep you dry; the warmth you'll experience comes from what's underneath. Therefore, choosing garments that are both wind and waterproof will benefit the user most. Nylon is the most common material for lightweight outer shell garments; heavier ones are going to be made from GoreTex or another one of the patented fabrics. Examples to consider wearing: invest in a good running jacket, something breathable, and put on a pair of warm-up pants. Be sure to tuck your shirt into your pants.

While the previous layers are enough to keep your core warm, you still should have a few more things to make your cold run tolerable. Consider wearing a fleece hat or baklava to keep your head and face warm, or possibly a neck gaitor. Put it on before your last shirt so it is tucked underneath. Also, try layering two sets of gloves: a thin pair and a thicker pair over them. Sunglasses may also provide wind and snow glare protection.

One final tip for running in polar bear-cold weather involves planning the run so you are running into the wind at the beginning of the run, so the wind is at your back at the end of the run. This is beneficial because your typical runner will likely be sweating more on the second half of the run. Keeping the wind at your back will help to prevent you from becoming chilled if sweat begins to freeze on the body or the clothing while running into the wind.

Northern Exposed

Alaska Ultra Sport's Iditarod Trail Invitational is the world's longest human powered winter ultra-marathon, with racers competing on either mountain bike, skis or on foot. The event, set to begin Sunday, February 24th, starts racers in Knik, Alaska and follows the Iditarod Trail to McGrath, Alaska for the finish of the 350-mile "short race". Racers competing in the 1100-mile version will continue up the trail to Nome, Alaska.

The only support provided to the racers are two snowmachines in front of the leaders as far as McGrath, with only a few food drops along the route. Racers continuing to Nome are completely on their own except for one additional food drop provided by race officials. Many racers will use village stores or send packages to the village post offices to re-supply their food or fuel for stoves, and schools are often the only place to spend the night inside a building along the route to Nome.

Mike Curiak, the current 1100-mile record holder on bike, simply offers that racers compete, "for the challenge, the isolation and raw beauty that you get to experience."

To view a map of this world's longest human powered winter race, and to follow each of the racer's progress, be sure and check out the Iditarod Trail Invitational website.

With fellow blogger Jill's impending fat-tired, 350-mile journey through the Alaskan wilderness soon to begin, I wanted to send to her, and the handful of other brave adventurers, a final warming thought from an inspirational television "dramedy" favorite:



Best of luck to you on your travels, Jill. I know we're all excited to hear about your adventure and see your photos of the journey when it's completed. The only advice I can send is be sure to enjoy those Northern Lights if you see them, and take care to avoid any moose tracks you find along your trail!

Winter Blues Rules

As the air chills, the roads get sloshy, and darkness intrudes on your morning and evening runs, you need to retool your routine. But with a little planning, you can maintain your workouts throughout the cold-weather season.

MAP IT

Scout out well-lit, traffic-free routes near your home, office, and kids' activities. Find two or three alternatives near each place so that you have options for different conditions-and a little variety. Find a few indoor options, too. Many health clubs offer winter memberships, and some malls and arenas open their doors to runners after hours.

DO IT MIDDAY

If you can't find safe options for running in the dark, go out at lunch. At first you might feel sluggish exercising midday, but after two or three runs, you'll feel better. The break from your desk will leave you feeling refreshed and energized. Make sure to have a light snack one to two hours before your run.

HIT A HILL

Hills build leg and lung power. Find a moderately steep rise, or set the treadmill at a two- to four-percent incline. After a warmup, run up the hill for five to 10 seconds, then walk downhill. Next, run for 10 to 12 seconds, picking up the pace slightly, and take a one-minute walk break. For the last segment, run for 10 to 20 seconds. On each workout, add 15 to 30 seconds of running and a one-minute walk break. Be sure to cool down.

PICK IT UP

Speedwork can help you make the most out of your limited time. After a warmup, run for 20 seconds at a pace that's slightly faster than usual, then walk for 40 seconds. Do this twice more, picking up your pace slightly each workout.

From the Inside Out

Recently, I was reading in Romans and a verse just stuck out at me. Romans 12:2 says, "Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will." Now I have heard that verse many times over throughout my life, but I'll plainly admit it: this was the first time I had really focused on it and allowed it to take hold of me the way it should have long ago.

Okay, that was God's first nudge. And you oughta know, He never stops there.

This past weekend, a group of us leaders took 39 middle schoolers from our youth group to Winter Blast retreat. It's sort of a mini-camp in winter where kids from all around the area can come together and conversationalize, play indoor/outdoor games, pray and learn, and allow us leaders to just love on them. In short, it rocked. Our teaching series centered on the theme of connections; about how we connect with God and others. It was also about how easy it is for us to focus on the stuff of this world, and lose focus on what's most important...connecting with a God who really truly loves and cares for us.

Now I am wondering if I might have gotten more out of it than the kids did. Okay, I'm not saying they didn't soak it up or feel God's conviction in their lives, because so many of them obviously did. But it was amazing just how much the theme really hit it for me, more than I realized it would.

God began convicting me of my own connections. Like what was most important to me, what really stood out to others about me, and where He stood in all of it. And it was sobering.

Just how often do I try to cram myself into the mold this world has to offer—to be someone I'm not, or to have something I obviously do not need—only to realize that no matter how hard I try, it still leaves me feeling wanting, or worse, unwanted. By filling myself, my mind, with all the things that shouldn't be important, all I'm doing is conforming to this world. And I am pushing away God.

Basically, I've come to realize that everything I am shows to those 6th grade guys I lead. I mean co'mon, it's hard to hide who you are when you're teaching this stuff. But can a leader effectively lead if they're not fully connecting the way they should be themselves? That by conforming to the world around us, don't we know that we slowly degrade ourselves, and bring down those around us who might actually look up to us? How can we stand before God knowing we aren't really in the game?

Reality check. These guys look up to us (me) for...a comforting shoulder to lean on when things get them down, a positive word of encouragement when everything or everyone seems to fail them, answers they don't or won't have to the questions about God and life.

They are seeking someone, anyone, to connect with. They look for leadership. And not just the friendship that we sometimes tend to give them instead; they desire to be mentored. To be taught that there is a God who cares about them, desires to know them personally, and wants to show us His will. They want to know He is real.

Now, truthfully, how can I lead effectually if my will is not God's?

Romans 12:2 simply says to let go of the things this world tends to get us caught up in: Be it gossip, slander, arrogance, selfishness, or possibly your computer, game system, television, cellphone...whatever holds us and our minds down and inhibits us from creating and maintaining that true connection with God.

And that by letting all of those inhibitors go, only then can we honestly surround ourselves from the inside out with that which God intended...His will for our lives.

Here is video from a favorite Hillsong United song of mine. Listen to the words to catch a little of what I am saying here:

A thousand times I've failed
Still your mercy remains
And should I stumble again
Still I'm caught in your grace

Everlasting, Your light will shine when all else fades
Never ending, Your glory goes beyond all fame
My heart and my soul, Lord I give you control
Consume me from the inside out Lord
Let justice and praise become my embrace
To love You from the inside out

Your will above all else, my purpose remains
The art of losing myself in bringing you praise

God, I ask you to renew my mind. Help me not become so caught up in the things of this world, but instead let me lose myself in You. Allow me to lead effectively and faithfully, and not be a distraction from You or Your will. Help me to continue to apply Your will to my life, and in turn, to those lives around me.

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.

Kicking The Habit

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

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

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

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

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

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

Photo by Tripcart

Traction

I couldn't pass up a chance at a 4-mile tempo run at noon time today, nor the chance to share it with you. With the temperature hovering around 30°, and a fluffy snowfall just beginning, I dug out the new pair of YakTrax-Pros for their inaugural journey around the neighborhood. And what a magnificent and dauntless journey it was.

Of course being a person who doesn't normally hold on to those handy instruction booklets which come with all new gear you buy, I was pleasantly surprised to find the YakTrax-Pros quite easy to decipher and had them attached to my running shoes in under a minute. It took me a couple of moments to understand how to pull the natural rubber straps up and over the ends of each shoe, but all was forgotten as I stepped outside onto the slick walkway and finally learned what winter-running traction truely was all about. Being a Jeep and off-roading afficionado, let me put it this way: it's like having four-wheel drive for your feet. Yes, real traction is finally here and, boy, is it nice.

Not only did I literally hit the sidewalk running, but my apparent confidence was seemingly better than the drivers around me. It allowed me to enjoy the brisk weather and beautiful snowfall for all that it was. I'll go out on a limb and say there were quite possibly my best purchase from Scheel's yet!

Here are a few photos from before and during the run ...

A Christmas Story

During this time of year, our household seems to develop a minor obsession for all things Christmas. Christmas music playing, little Christmas villages for the kids to play with, endless varieties of baked Christmas goodies, and colorful Christmas decorations everywhere -- both indoor and out, all thanks to the unceasing efforts of my wonderful wife. But what I also enjoy are the Christmas movies. To me they are just as integral to setting the Christmas mood as everything else.

You can't beat those true classics ... Miracle on 34th Street, Irving Berlin's White Christmas, National Lampoon's Christmas Vacation, It's a Wonderful Life. Co'mon, you know you tear up a little just watching all of George Bailey's neighbors streaming into his house to give him their pocket change while belting out Auld Lang Syne. And what guy wouldn't relish the opportunity to decorate the exterior of his home as Clark Griswald so famously did with so many lights it would show up on Google's satellite map.

However, my all time hands-down favorite has to be A Christmas Story. Many consider it to have been the tribute of tributes to the original, traditional, one-hundred-percent, red-blooded, two-fisted, all-American Christmas. It was a campy humor hit then that still continues to be to this day. Besides, this classic has some great childhood memories for me for it was this movie my family saw during Christmas of '83 while visiting my sister and her husband in Dallas. I wasn't much older than Ralphie myself at the time, and the thought of an official Red Ryder carbine-action 200-shot range model BB rifle with compass in the stock under the tree (or something of vaguely similar boy-intrigued value that was sure to "shoot your eye out") was all I could dream of that season. I'm still reminded of the playfullness and the tomfoolery found throughout this movie, especially the scene as Ralphie's friend exhibits a moment of true dim-wittedness when he sticks his tongue to the playground's frozen flag pole after receiving the dreaded "triple-dog" dare. (I've been told one of my younger nephews performed this very stunt himself just this past week, after being goaded into it by his older brother … hmm, I wonder if they saw that movie at my house?)

For those of you who share an affection for A Christmas Story, interestingly the Christmas Story house has since been restored to its movie splendor and is now open year round to the public for tours. In fact, I've heard if you happen to drive by on a cold winter's night, you may notice a curious leg-shaped lamp in the front window.

In all, I've enjoyed this sentimental masterpiece and how it has provided a nostalgic and innocent peek back into a past when kids wouldn't spend countless hours in front of the television or playing video games, but rather would curl up with a couple of good books or daydream of their heroes while listening as the evening's radio drama unfolded. Though I never experienced some of these long-ago traditions myself, my parents have told us countless tales over the years of wonderful times like these when families shared heartwarming traditions of simple moments spent together. It is my Christmas wish that I share those same memories with my children; something I hope they will treasure and share with their own some day themselves.

Oh, I have watched A Christmas Story, along with countless other memorable classics in my collection, multiple times already this season. But what I really cherish are those moments when my kids nestle up on the couch with me to join in yet another showing. Lest I forget that big ol' fashioned bowl of popcorn, they'll remind me rather quick! And many times we'll get a few good, hearty laughs together, and still other times they'll just drift off during the movie and fall asleep in my arms. Yeah, those are the memories I'll enjoy for many years to come.

You see, nothing beats that warm feeling that the holiday and the birth of Jesus our Savior brings. So be sure to create your own Christmas story with your family this year, and enjoy this wonderful season of memories-to-be-made. Oh, and be sure to drink your Ovaltine.

Here's my online gift to you, set to the seasonal music from Trans-Siberian Orchestra (my wife just loves them) ... enjoy!

Race Report: 2007 Living History Farms XC, Part 1

6,882 cross country runners couldn't go wrong, right? That was the official count at Saturday morning's Living History Farms race, and judging by the endless throngs of eager and colorfully dressed people who showed up, I'd say their count was fairly accurate. With nearly ideal weather conditions, we again experienced the yearly mother-of-all-races and clearly the unique end to each of our running seasons for this year. I've said it before and I'll say it again ... this is definitely THE race to try once in your lifetime.

As there had been a few rumors going around that last year's record of ~5,000 runners was in serious jeopardy of being toppled (more like mangled, as we would soon come to find out), I wisely decided to arrive at the race site ahead of whatever crowds may decide to appear. Although getting into LHF seemed to be rather smooth and efficient, you could already see the multitudes of people who must have had the same idea. Parking was already filling up rather quickly and thoughts of a quick and clean exit strategy was slowly beginning to diminish. None the less, after finding a nice spot to park under a tree near the main road out, I grabbed my winter hat and gloves and made my way down to the registration building. It was just a bit chilly out, I'm guessing around 38 degrees, but the absence of wind and precipitation already seemed to add to the growing excitement in the air.

Entering the registration area, I quickly located my number on the wall and made my way through the line to receive my race number and yearly long-sleeved shirt. The shirts they create for this race are awesome and tend to be a coveted item among many a runner's wardrobe, including that of me and my wife. I have a few in my closet at the moment, and wear them with pride during the colder weather months. After taking a moment to pin my race number to the front of my shirt (which just so happened to be my race shirt from the 2005 event), I headed back out the door and into the crowds growing outside. Having made prior plans to join up and run with a few friends from work, I picked my way through the swelling masses of costumed individuals, of which I saw: Elvis, Dolly Parton, women with pink tu-tus, and men with shark heads. You can't not call this race interesting. Passing the shoeless loincloth man, I found our meeting spot with 40 minutes to go. Within a few minutes, my friend Ryan (also an adventure racing buddy of mine) showed up and we began discussing the record breaking amount of racers sure to show. We both had the gut feeling that the race course was likely to be a bit slower than years past, with all the glut of runners squeezing down wooded paths and across muddy streambeds together. When the rest of our crew showed up, we slowly made our way down to the starting chute and joined the thousands of runners already waiting. Though we normally fight our way to spots near the front of the chute, this morning we were found ourselves at the very back of the pack. This suited us fine, as one of our members was a LHF "newbie" and another had just recovered from foot surgery. Our strategy was just to have a good time and enjoy the race. Today there would be no PR, just the thrill of a pleasant run with friends over hill and dale.

As the national anthem finished up (we actually couldn't hear it from where we were standing), the gun quickly sounded. You could see the front of the pack begin to surge forward. Of course, that surge to begin wouldn't reach us for over another two more minutes as nearly 7,000 runners began to lumber their way onto the 6.8 mile cross country course...

to be continued ...

Over Hill, Over Dale...It's LHF!

"Over hill, over dale, through bush, through briar, over park, over pale, through blood, through fire, I do wander everywhere..."

It's official...the 30th annual Living History Farms Off-Road Race, to be held next weekend—November 22nd, received its 7,500th entrant this weekend and registration is now closed! Widely considered the "largest cross-country race in North America" and featured favorably in both Runner's World and RunningTimes magazines, this 7-mile classic is an awesome way to end the racing season, as well as stock up on more than enough running stories to last the entire winter long. And just so you understand that I am not kidding around, you literally must be ready to climb fences, wade through creeks and streams, avoid farm animals of all types, and claw your way to the top of mud-filled gullies along with thousands of other runners of likewise questionable senses. Sounds like a fun race, eh?

Well, apparently there were more than a few runners with said questionable senses at last year's event (6,882 to be exact) so race organizers have wisely decided to implement a 7,500 participant limit on the race this year. That will inevitably make for a crowded start line, however with race chip timing also making a debut I'm sure we'll all have a safe and speedy race out there.

If you were lucky enough like me to have signed up for the madness early, just prepare yourself: get there early, don't wear anything you wouldn't want ruined, and double-knot those shoelaces. (A hockey helmet and some shin guards may be warranted, too.) But above all, enjoy yourself for the ride of your life.

Still unsure what this LHF-hype is all about? See the KCCI video from the 2007 race. Steve Bobenhouse, fellow race director and a friend of mine, does a wonderful job here explaining the unique qualities of the race and what runners should expect to find come race day.

Oh, and be sure to check back here soon after the race for my racing report and photos/video of the event. Yes, I will attempt this year to carry a camera with to hopefully document some of the action along the way. See you out there!!

The Race Of Life

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

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

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

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

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

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

Key thought: Godly exercise is key to godly character.