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!

Life in a Northern Town

I couldn't pass up the chance to have some good ole' fashioned recreation in the cold last night. What's the fun of having snow if you can't use it, right?

After picking up a pair of new ski pant bibs at the store, I bundled up my 5-year old daughter and we set about enhancing the snowy scenery outside. Though the sun had already gone down and dinner was inside waiting on the table, Hannah and I happily spent our time together digging out a small snow city consisting of two snow forts, with a connecting tunnel in between, and a pair of lounging "chairs" for us both to relax in afterward. Unfortunately, we didn't have enough snow to complete the Eiffel Tower or Great Wall of China portions of the project. But I hear we may have more snow in next week's forecast (no surprise here) and we'll begin that phase of construction when the materials arrive. My daughter even mentioned the possibility of hiring out her 3-year old brother for part of the upcoming task. She's so conscientious.

Once during the fabrication phase, I heard Hannah yell "Alp!" and turned to see her gleefully sink to her elbows in a big pile of wet snow I'd shoveled only hours earlier. "What Zermatter?", I asked. She didn't get it.

Now I have to drudgingly admit, I'm a sucker for classic hits from the 80's. In fact, my iPod has a plethora of playlists devoted to this decade of big hair styles and over-the-top fashion. One in particular, Dream Academy's "Life in a Northern Town", is a favorite of mine. And while I was outside last night, simply living in the moment with my daughter, this song kept playing over and over in my mind, reminding me of when I was young and of times spent in the snowy northwoods of Minnesota with my father ...

The Skier's Dictionary

After multiple laps trudging up and down the driveway with the snowblower, suffering through two sets of frozen ski hats & wet gloves, and busting the handle on my one and only snow shovel, I thought the injection of a little humor was necessary in order to end my day on a more positive note. So, here is my welcoming gesture to the 10+ inches of fresh powder outside. Enjoy.

Alp: One of a number of ski mountains in Europe. Also a shouted request for assistance made by a European skier on a U.S. mountain. An appropriate reply: "What Zermatter?"

Avalanche: One of the few actual perils skiers face that needlessly frighten timid individuals away from the sport. [See also: Blizzard, Fracture, Frostbite, Hypothermia, Lift Collapse.]

Bindings: Automatic mechanisms that protect skiers from potentially serious injury during a fall by releasing skis from boots, sending the skis skittering across the slope where they trip two other skiers, and so on and on, eventually causing the entire slope to be protected from serious injury.

Bones: There are 206 in the human body. No need for dismay, however: TWO bones of the middle ear have never been broken in a skiing accident.

Cross-Country Skiing: Traditional Scandinavian all-terrain snow-travelling technique. It's good exercise. It doesn't require the purchase of costly lift tickets. It has no crowds or lines. It isn't skiing. [See Cross-Country Something-Or-Other. ]

Cross-Country Something-or-Other: Touring on skis along trails in scenic wilderness, gliding through snow-hushed woods far from the hubbub of the ski slopes, hearing nothing but the whispery hiss of the skis slipping through snow and the muffled tinkle of car keys dropping into the puffy powder of a deep, wind-sculped drift.

Exercises: A few simple warm-ups to make sure you're prepared for the slopes:



• Tie a cinder block to each foot with old belts and climb a flight of stairs.
  
• Sit on the outside of a second-story window ledge with your skis on and your poles in your lap for 30 minutes.
  
• Bind your legs together at the ankles, lie flat on the floor; then, holding a banana in each hand, get to your feet.

Gloves: Designed to be tight enough around the wrist to restrict circulation, but not so closefitting as to allow any manual dexterity; they should also admit moisture from the outside without permitting any dampness within to escape.

Gravity: One of four fundamental forces in nature that affect skiers. The other three are the strong force, which makes bindings jam; the weak force, which makes ankles give way on turns; and electromagnetism, which produces dead batteries in expensive ski-resort parking lots. [See Inertia.]

Inertia: Tendency of a skier's body to resist changes in direction or speed due to the action of Newton's First Law of Motion. Goes along with these other physical laws:



• Two objects of greatly different mass falling side by side will have the same rate of descent, but the lighter one will have larger hospital bills.
  
• Matter can neither be created nor destroyed, but if it drops out of a parka pocket, don't expect to encounter it again in our universe.
  
• When an irrestible force meets an immovable object, an unethical lawyer will immediately appear.

Prejump: Manuever in which an expert skier makes a controlled jump just ahead of a bump. Beginners can execute a controlled prefall just before losing their balance and, if they wish, can precede it with a prescream and a few pregroans.

Shin: The bruised area on the front of the leg that runs from the point where the ache from the wrenched knee ends to where the soreness from the strained ankle begins.

"Ski!": A shout to alert people ahead that a loose ski is coming down the hill. Another warning skiers should be familiar with is "Avalanche!" - which tells everyone that a hill is coming down the hill.

Skier: One who pays an arm and a leg for the opportunity to break them.

Stance: Your knees should be flexed, but shaking slightly; your arms straight and covered with a good layer of goose flesh; your hands forward, palms clammy, knuckles white and fingers icy, your eyes a little crossed and darting in all directions. Your lips should be quivering, and you should be mumbling, "Why?"

Traverse: To ski across a slope at an angle; one of two quick and simple methods of reducing speed.

Tree: The other method.

Now, I'm off to buy a warm pair of snow pants ... and another snow shovel.

More Snow on the Way

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

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

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

Running to Safety

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

Before the Run ...

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

During the Run ...

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

If Confronted ...

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

If Attacked ...

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

Welcome to Frostbite Falls

As ultras go, the Arrowhead 135 Ultramathon is an odd event, more akin to an Alaskan sled-dog epic than a century bike ride or triathlon. Widely considered Minnesota's most extreme endurance race, the race kicked off its fourth annual trek Monday, and requires competitors to combine athletic strength with survivalism, sending cyclists, trekkers and skiers solo and unsupported along the race's namesake 135-mile remote and rolling course.

You are given 60 hours to complete the course via one chosen mode of transportation - foot, ski or bicycle in the snow. You get a map at the start and follow a trail that fades in and out -- with forks and intersections mostly unmarked -- and a spinning compass needle as your sole guide.

The Ironman this is not. No one is in the woods to cheer. There are no water stops or hand-out energy gels. On the Arrowhead Trail, you haul all your own food and gear. You melt snow with fire to make water. You sleep, if need be, on the ground, a black sky above, stars pricking through, wolf prints in the woods out beyond your packed platform in the snow.

Most racers never finish, 60 percent surrender somewhere along the route. Last year, when the temperature dropped to minus-35 degrees during the night, only 10 of the 46 starters crossed the finish line at a lodge on Lake Vermilion, 135 miles and many cold hours down the line.

The natural beauty of the North Woods is a top draw for Arrowhead racers. Competitors come from as far away as Brazil and as nearby as Ely. Birch, pine and poplar trees make up most of the scenery, but frozen rivers, ravines, lakes, bogs, huge ridgelines, cliffs and slopes so steep many racers have to push their bikes up them create a course of ever-changing Ice Age-era topography.

Though maybe not suitable for your average, everyday runner, the Arrowhead 135 Ultra is a tough-as-nails race that will take you to the edge of your endurance limits and beyond.

But it's the kind of ride you'll likely never forget.

Debating The Headphones Ban

Delegates to the USATF convention who attended the open session of the Long Distance Running Division chaired by Fred Finke this past November were anxious to debate the ban on headphones in road races which was imposed by USATF at last year’s convention.

“We realize this issue has caused a great deal of angst,” said Finke, who has received hundreds of e-mails on the subject. “It seems to be a hot button issue.”

USATF enacted the ban in accordance with a rule put in place by the IAAF which banned the use of headphones in championship events. The IAAF ban was intended to prevent athletes from receiving information via radio about the whereabouts of their rivals, a practice which is permitted in the big bicycle tours, like the Tour de France.

But in practical application, it has meant that recreational runners are not allowed to wear MP3 players, like Apple’s iPod, and listen to music during road races. Only a handful of U.S. races have actively enforced the ban.

“It hasn’t been given enough of a chance, but it is enforceable,” said Jim Gerweck of the Road Running Technical Council who is also the managing editor of Running Times Magazine. “I wonder how many people in Chicago didn’t hear that the race was cancelled because they were wearing iPods.”

Opinions in the room were sharply divided. Organizers of the Twin Cities Marathon said that they took the ban seriously and disqualified 176 runners from this year’s race for wearing headphones. “I would like to see USATF enforce the rules,” said the event’s operations manager, Brian Mastel.

But Tracy Sundlan, whose Elite Racing event management firm puts on the the Rock ‘n’ Roll Marathon series, wasn’t sure the ban was well thought out and could simply end up driving away customers for race organizers large and small. “I’m not sure the reason to have the ban is consistent with where the sport is going,” he said, referring the the legions of fun runners who dominate the ranks of America’s road racing participants.

Since USATF were not considering any rules changes at this past year’s convention (it’s not a “rules year”), the ban will be in place for at least another year. Delegates voted to table the issue until next year, and Finke said a subcommitte would study the problem and make a recommendation for action, perhaps limiting the ban to just national championship events.

“It’s really a no-win situation,” said Finke. “I’m looking for a middle ground.”

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.

And Marathons For All

Did I mention a while back that had I registered for Grandma's Marathon? Well I did, and stayed up well past midnight to make sure my online registration was properly accepted. No bother, because I'm now all set to race in what I feel to be one of the most beautiful marathons the U.S. has to offer a runner. It will be held in Duluth, MN on June 21st. If you're a marathoner, this is a great race. I get excited about this race each and every time I race it. Of course, I get that way with every marathon I run.

You see, I have this feeling that everyone needs to attempt the marathon experience at least once in their lifetime. Alright, maybe I didn't mean "everyone" in the literal sense, but most of the runners out there anyway. I guess I consider the marathon distance to be one of the pinnacles of running, and something everyone should be allowed to sit in awe of their accomplishment at the finish line. Many runners and non-runners alike view the marathon as the ultimate running achievement, and often as something to aspire to. Not only does it deserve vision, dedication, and months of training, but it requires hours of race-day effort. Just far enough to push your boundaries, but not so far out of reach that you cannot obtain it through perseverence. When you look at it like that, it's quite possibly one of the perfect goals your everyday runner can have. And, I guess, in a sense Grandma's has been my aspiration for many years now. But the thing is, I'm beginning to also feel that it's become that continual "once-in-a-lifetime" for me ... like 14-times over-continual. Possibly it's time to add some new training incentives?

So enter my largest running goal of 2008: running in November's ING New York Marathon. Like I say, if you want to dream, be sure to dream big. Honestly though, I really want the chance to experience running in this big-city race. To encounter each of the five culturally and ethnically diverse neighborhood boroughs, to cross over the five equally unique and architecturally diverse bridges, and to soak in the thousands of spectators in the finishing lap through world-famous Central Park. Yes, I am trying to enter into one of the biggest marathon experiences out there in the world today. But let me also go on record saying this chance won't come easy.

Now if only I were a faster runner, I might have a good shot at a guaranteed entry through qualification. But I'm just not Lance Armstrong-fast (yeah, some guys have all the luck.) I guess I'll have to take my chances with the race's application lottery. Groan. I have heard so many horror stories from runners who have tried repeatedly to enter NYC via the application lottery method, only to be passed over the full three years before finally obtaining acceptance by default. Though I will gladly wait the full three years if need-be, personally I'd rather not delay my experience that long. In order to run this year in November, I am going to need a "golden ticket". Quite literally, a guaranteed entry into the race.

So is there any possibility this Midwestern runner will be able find the right Willy Wonka bar in time? As it turns out, possibly so.

I have this friend (a friend of a friend, who's brother's roommates's cousin's first nephew ... alright, you get the picture) and she works for ING ... who also happens to be the title sponsor for the NYC marathon. Through some earlier discussions and inquiry, she has been in contact with those involved with the race. To my surprise, they are attempting to secure a race "sponsorship" on my behalf. What is a sponsorship exactly? To be quite honest, I don't really know as yet. But, if all goes well, it might be that golden ticket I've been trying so hard to find.

Within a few weeks I should hopefully know more, so say a little prayer for me. Who knows, maybe this will be the beginning of a long time ambition of mine to run a marathon in each of the 50 states. Uff-da, I forgot to mention that one to my wife yet.