Give Thanks

It's Thanksgiving so I should give thanks and appreciate what I have. I certainly am thankful for all the typical stuff (wife, friends, family, job, etc), but I am also sincerely thankful for all the runners that participate and volunteer at local races. Especially the Clinton Lake ultra! Without willing runners, volunteers, sponsors, and a club behind the race it wouldn't exist. So a big "thank you" to all of those connected with the race.

Registration has only been open one week and we already have 29 runners registered for the Clinton Lake 30-Mile Trail Run. Not too bad. I appreciate all the returning runners...lots of familiar names among the early registrants. And a few new names too...I hope you enjoy the race. That's a picture of the trail to the left--lots of leaves this time of year!

In addition to all the runners, a big thank you to all my current sponsors too (in order of their initial support for the race):

Second Wind Running Club
Marathon & Beyond
Body n' Sole Sports
Succeed! Sports Drink
BodyMechanic Fitness
Inov-8

Paper & online registration forms are available on the race web site. You can also keep track of current registered runners on my Google Docs spreadsheet. The "current registered" link (which goes to the Google Docs sheet) is also on the main race web site--in addition to lots of good information, maps, pictures, etc. As you check out my blog, also check out the official race web site.

Buy Nothing...and Run

The day after Thanksgiving is often called "Black Friday." It's one of the biggest shopping days of the year. I prefer to call it "Buy Nothing Day." Adbusters has been leading a campaign for years to encourage consumers to buy nothing the day after Thanksgiving. Don't get caught up in the consumerist zeal...instead, save your money, give thanks for what you have, and go out for a good trail run. The simple joys of life. While you're running, think about all you have...and how lucky you are to be healthy enough to run. And with the current global economic crisis, give thanks that you have shelter, food, & clothing. Don't forget your family & friends too.

If you really want to buy something, try one of these fine magazines that actually do some good:

Good Magazine
Adbusters

Yes, I subscribe to both magazines. Good magazine donates 100% of their subscription price to the charity of your choice (from their list). And it motivates me to "do good" more often than I would otherwise. Adbusters magazine keeps me on my toes, points out the oddities of our capitalist society, and generally just makes me more thoughtful (& cynical).

If you can stave off those shopping cravings, join the buffalo herd on Friday, November 28 at 8am at the Clinton Lake north fork trail. We'll start from the north fork canoe access parking lot and do at least one loop. I'm sure if you want to run more than 10 miles, you'll find a taker among the buffalo. Maybe breakfast afterwards.

Happy Thanksgiving to everyone. It's my favorite holiday of the year. No gifts. No pretense. Just good food, time off from work, and the opportunity to reflect on all the great things around us.

Running Like a Kenyan

Did that subject line catch you? Me too! Paul Tergat, one of the best Kenyan runners ever, is pictured at the left.

I read an excellent book a few years ago called "Train Hard, Win Easy: The Kenyan Way." The book (written by Toby Tanser) is now out of print, but he has two subsequent, updated editions. The most current edition is "More Fire: How to Run the Kenyan Way." I plan on getting this for Christmas (hey wife, you reading this?). Tanser has spent a lot of time in Kenya experiencing their culture, training, coaching, history, etc. He discusses how all the different elements come together for these elite athletes (food, genetics, culture, training, climate) to produce excellence. Without giving away any secrets, those Kenyans TRAIN HARD.

So how does this relate to me, an old slowpoke ultra runner? One of the keys to Kenyan training is starting off very slow in all their training runs and progressing to more rigorous paces only after being sufficiently warmed up. These elite runners could easily start out with 5:00 miles, but they ease into the faster paces by starting out at a slow jog (slower than 9:00 pace). Eventually, step by step, they go faster. And toward the end they are clicking on all cylinders moving at under 5:00 pace for the last miles! I have a new short training routine that emulates this while combining Maffetone heart rate training. I call it "running the zones." I start by walking 1/2 mile, then I start jogging in my MAP zone (113-133) for a mile, then I slowly increase to my MEP zone (133-143) for a mile, then I increase again to my SAP zone (143-163) for the last mile. I conclude the run by walking for 1/2 mile. The total workout is 4 miles and I go from a walking HR of about 90 at 15:00 min/mile pace to a pretty good pace (7:20 minute/mile) with a HR of about 160. It's a quick, efficient, "feel-good" workout that doesn't take much time even with the walking warm-up and cool-down. My personal "Run Like A Kenyan" plan. I hope to see my paces increase within the same heart rate zones. I have only done this workout on a treadmill, but it could work on flat trails or roads.

Are you ready to run like a Kenyan? Buy the book, eat some ugali, and start training!

PS: I missed the NCAA XC Championships for the first time in a long time today. They were in Terre Haute again, but I couldn't take the day off from work. Oregon took the men's team title and Washington took the women's team title. I'll be there next year. It's a great chance to observe some of the best young runners in the country. Some are actual Kenyans, others just run like Kenyans!

Changes for the Clinton Lake Ultra Race

Based on runner feedback on my post-race web survey and my personal experience as race director (and runner this year!), we have several changes planned for the 2009 event. Here are the changes so far:

-Reverse direction of the course for a new look (& spread runners out at start)
-Add a "veteran" (60+) age group so the oldies can duke it out
-Complimentary entry for current race champions (nice perk)
-More food at end of race (extra pizza & soda)
-Race director will not run his own race
-More sizes of shirts (added an XS size to help the women)
-More rewards for volunteers (shirts and extra thank yous!)
-Water pitchers at aid stations to quickly fill bottles
-Have vaseline at both aid stations
-Less mud...priceless...but I can't control that factor!

A note about the shirts. I am almost 100% sure they will be cotton shirts. Good, high quality cotton, but still cotton rather than technical fabric. This allows me to save money, have broader selection of sizes, give shirts to volunteers, and add more colors and flexibility to the race print design, less advance notice for the shirt vendor (and option to make last minute changes), and the ability to keep the shirt order all local (support our community).

Something I wanted to do and almost did, but eventually decided not to implement...was requiring a volunteer component to the registration form. I really wanted to require all race registrants to have completed volunteer service to a race within the past year (no certification needed, just check the "Yes, I have volunteered at a race within the past year" box and I would take your word). Even though I did not place that "requirement" on the registration form, I sure hope you have volunteered at a local race recently. I may implement that minimal requirement next year...just so I can say all Clinton Lake ultra runners are also volunteers! You are forewarned...volunteer now so you'll be ready next year if I change the policy. To tell the truth, one main reason I didn't make that part of this year's registration process was that I didn't have room on the darn paper form (it would have pushed the form to more than one single page). Kind of sad on my part.

We have changes planned for the Illinois Trail Ultra Grand Slam too. Nothing is settled yet, but I'll keep you up-to-date on this blog (and the race web site) before the first race is done. Don't forget, to have any chance of finishing the Grand Slam, you need to register & finish the first race...Clinton Lake 30-Mile Trail Run! What are you waiting for?

Paper & online registration forms are available on the race web site.

Registration for 2009 Race is Open!

You can now register for the 3rd annual Clinton Lake 30-Mile Trail Run! The race date is Saturday, March 28, 2009 and registration will end when we are full (125 limit) or on March 1, 2009. In the last 2 years, registration was closed by early January. It may take a bit longer since I'm late getting it open this year. Get your application in soon. Race fees are the same as the first two years...no inflation here! We'll repeat the Illinois Trail Ultra Grand Slam too...not sure about the exact changes to the Slam, but we'll have something going and you need to run (and finish) Clinton Lake to be part of the Grand Slam. Don't miss out...get the paper or online registration form filled out ASAP. If you have any questions, feel free to comment on this blog (or send me an e-mail directly).

The Clinton Lake ultra race is hosted by Second Wind Running Club and the race web site is on their main web page. As usual, check the race web site for extra information and the registration forms (we have both paper and online registration). Check this blog for up-to-the-minute race updates, course conditions, motivation, training schedules, and other good stuff!

You can see who's already registered at my Google docs spreadsheet. This "current registered" link is also on the race web site.

Slow Running Does Count!

I have an answer to yesterday's post...slow running does count. In fact, for an ultra marathoner, almost anything that keeps you on your feet counts! Waking, hiking, jogging, running, delivering the mail, etc. An old friend of mine (the "Fat Kid") used to work for the USPS and he had a walking route to deliver the mail. He was in great shape even though he didn't run more than a couple of times a week. I guess walking all day and then getting in a couple of good runs is a recipe for successful ultra running. So get out there and run...or walk...or hike...or race...it all counts as training for us ultra runners.

Now, back to the real intent of yesterday's question...does moving at 13:00 pace really count as running? Sure it helps to go slow in training for an ultra race since you'll be walking and jogging for most of that 50 or 100 miles anyway, but is it really running? I think the answer lies in the individual's conditioning. For me, it isn't running. My body feels awkward at that slow of a pace and my heart rate is too low to count it as a running. If I was coming back from an injury, then maybe that pace would be "running." For a beginner, anything faster than 12:00 pace might seem like a sprint. For an Olympian, 7:00 pace is pedestrian. It's all relative. What counts as a "real" run or a "real" workout will vary by an individual's training goals and fitness level.

My gerbils always run on their wheels very fast. But they stop a LOT. Sprint. Stop. Look around. Sprint...stop...look. Repeat. I suppose that's their interval workout. My hamster tends to go for a stroll. He'll trot at an easy pace...and keep on going forever. I swear he just runs ALL night. If they were entered into a race, the gerbils would be the 100 meter specialists and the hamster would be the 100 mile guy. So, are you a gerbil or a hamster style runner?

Does Slow Running Count?

When you run really slowly, does that count as running? Before answering, I want to clarify my query. I'm talking about running at 13:00 minute per mile pace. And that's the actual "running" part of the session. I may walk some hills and also walk the beginning and end of the "run" too. Overall the pace might be more like 14:00 or 15:00 minute miles. I suppose it technically is still a run since both feet are off the ground during the running gait cycle (is that the definition of running?). In walking, one foot is always on the ground. Hmmmm....my heart rate the last two days during these very slow jogs has been about 110. That's a pretty easy "run." Coach Jeff says these count just like any other run or hike or sprint. Of course, Jeff is the one I'm "running" with on these easy jogs! What do you think?

I'm all in favor of slow distance running...like the Arthur Lydiard or Phil Maffetone or Ernst Van Aaken training methods of the past. Usually during those Lydiard easy runs my heart rate is still elevated into the 120-150 range. My pace might be slow, but it's still what I would consider "running." Maybe a 9:00 pace or so on the trails. At some point my slow jogging heart rate may be the same as sitting on a couch watching an exciting soccer match (yes, there is such a thing!). Does that count as running?

Fat Ass Runs

As we head further into winter, there isn't a whole lot of fun running to look forward to...except for the various annual fat ass runs! These runs happen all over the country (and world) and usually start around Thanksgiving and go through January. The idea is to burn those holiday calories off with low key ultra distance "fat ass" runs. The theme connecting all of these runs together is nicely stated by Joe Oakes (the founder of the first Fat Ass run back in 1978):

"There is so much greed and so much money in sports these days, there is not a nickel involved in any of these events. You just show up and run. It's very simple."

Simple running...it doesn't get much better than that! We are fortunate to have three Fat Ass trail runs in central Illinois nicely spaced over our three winter months of December-February:

**CANCELED** December 13 = McNaughton 30 Miler (Pekin, IL)
(First annual)
January 31 = Riddle Run 28 Miler (Mahomet, IL)
(10th annual)
February 14 = Lake Mingo 28 Miler (Danville, IL)
(Kennekuk Road Runner members only)

No fees, no awards, no complaining. Show up, meet some new people, and run. There is also a road 50K fat ass run in McNabb, IL. I plan to run the three trail fat ass ultras in preparation for my McNaughton Park 100 miler in April. I need to find a good trail ultra in March to finalize my training for the 100...anyone know of a good 30 mile race in March? Trick question! The Clinton Lake 30-Mile Trail Run is on March 28, 2009. I won't be running it this year (running and race directing is too distracting), but I do plan on getting in at least 20 miles on that same Clinton Lake trail the week before (and possibly the day before) the race.

Change of Race Plans

It has been a while since I last posted. Not as long as some run bloggers I know, but still longer than my usual 2-3 posts per week. I have been out of town for a volunteer vacation and then a research conference and I've been struggling to catch up with work. It's hard to run and write when you are putting in long days & nights at work. No more...I am back! My first decision about the rest of the year...cancel my plans to run two short races. I'm not in any shape to be running fast anyway. No "Run for the Library" 5K and no "Deer Run Run" 8K. I need to get some nice long trail runs in...no need to race short distances. The Clinton Lake trail is now cleared and ready to be run. I plan to get out there this weekend. I also hope to do the new "Fat Ass" run at McNaughton Park on December 13 (more on that soon). Maybe I can avenge my one DNF this year (at the KRR Lake Mingo Fat Ass back in February). What better way to prepare for the actual McNaughton Park 100 miler in April than running the exact same trail right now? If I can get over to Pekin, IL 2-3 times this winter, add regular Clinton Lake runs into the mix, and then toss a few treadmill runs in during the worst weather, I should be ready for some good ultras in spring 2009.

No more delays, it is time to lace up those shoes, crank up the i-Pod, and hit the trails!

PS: Did anyone see the latest Marathon & Beyond issue (Nov-Dec 2008)? Check out page 120...even with the fine encouragement of those race volunteers (and buffalo friends), I dropped out of that 100 mile race after about 70 miles. Sometimes no amount of poking and prodding will get you going! I was back the next year and I did finish the McNaughton Park 100 miler.